Time Pro Cycling testing camp in May

First, our new uniforms!!!

Now the press release for our sweet camp!

TIME Pro Cycling Offers Huge Opportunity

TIME Pro Cycling has put together a great opportunity for U23 and last year 17-18 men of all ability levels to come together and receive expert-level input into their future cycling careers. Riders will receive valuable physiological testing, the opportunity to establish networks with athletes pursuing similar goals, and the chance to meet informally with the directors of several UCI teams. You will leave this Camp with the knowledge about what it takes to become a career professional and a clear understanding about how to market and present yourself to potential sponsors and teams - and most importantly, the chance to be a stagiaire with TIME Pro Cycling.

The Performance Camp will focus on three areas: Mentorship, Peer Networking, Professional Networking. The TIME Pro Cycling Team will be selecting stagiaires for the 2008 season from this camp - a huge opportunity for any rider looking to get his foot in the door and into the world of professional cycling.

Our three day camp will include: physiological testing at PER4MANCE TRAINING in Charlotte, NC, on the bike physical assessment through two full days of training, and numerous topical discussions from a wide array of knowledge bases: U23 TT Champ and TIME Pro Cycling team member Nick Frey, Nutrition Expert and EP-NO founder John Gamble, Per4Mance Training founder Chad Andrews, as well as Pro Team directors from Toshiba, Jittery Joe's, Rite Aid, HealthNet, Kelly Benefits Strategies/Medifast, and of course TIME Pro Cycling.

The fee for the camp will be $260 per person and include a gift bag, camp activities, testing at PER4MANCE Training, and lodging for Friday and Saturday evenings.

Registration for the camp will open Friday, February 29th 2008 and close on Thursday, April 16th 2008. Attendees will be notified of their acceptance on April 17th 2008.

For much more information and registration check out www.timeprocycling.com.

Sol Cycles first road model!

Hours and hours of work for a bamboo, titanium, and unidirectional carbon masterpiece that is stiffer and more durable than any carbon bike I have ridden yet weighs a mere 16.2 pounds built up in a 62cm size!

Did y'all think I had quit riding . . .

and was just making bamboo bikes?!  Well, that is definitely a big chunk of my time, but the riding has been going very well.  I sold my SRM because TPC (Time Pro Cycling) is riding SRAM so we are getting some sick SRAM SRMs, but I had been riding "without power" for the whole month of January.  It is nice to get on the bike and know that no one is "constantly watching me" but I also really miss having the hard data on how I am doing and what each ride actually accomplished.

Then we bought a "team Powertap" for the Princeton Cycling Team!  We had a lot of donations this year and realized that we could get a wireless Powertap with an Open Pro rim built up for under $1300 brand new on eBay, so we bought it.  I have been using it for the last couple of weeks and it is great!  I understand that you would want another rim for racing, but still--it is cheap and works perfectly and is SO easy to setup: just pop the wheel onto your bike and ride, that easy.

Well it is mid-February now, and I am starting to do some actual intervals!  I still like going on 4-6 hour tempo rides and really hurting a bit on the hills, but I know that I need some specific timed intervals at 100% effort to get me up to speed for racing.  I attended an excellent seminar by Hunter Allen (he wrote Training and Racing with a Power Meter for all of those cyclists who have been living under a rock for the past couple years!) and he analyzed my 3rd Boulder TT (flyer) my Sunshine Hillclimb (results), and my Espoir National TT rides up on the big projector--VERY COOL!  He is an excellent guy.  He also gave us his two-day testing protocol for determining power levels at various time intervals (think test day 1, rest day, test day 2), and I went onto the trainer Tuesday night to get the first laundry list done . . . OUCH OUCH OUCH OUCH!

The first day consists of tons of intervals 5 minutes or less, and they are INCREDIBLY painful after a huge winter of endurance and tempo riding with heart rates never exceeding about 85% of my TT heart rate.  However, I chalked them up as "baselines" and realized that they hurt a lot but they are very short and not nearly as demanding as a 5+ hour ride in freezing weather with massive hills and headwinds!

The second day was today: the 20 minute TT.  This is the be-all-end-all for cycling performance: what is your lactic threshold?  If this number rises even a few watts, it means that a much smaller percentage of time in a race will be spent "above threshold" and you will be able to last much longer and have plenty left in the tank for a "race winning interval" (as Hunter likes to call them).  You will also be able to time trial much faster, and y'all know that is what I am all about!  So I set out in a full jacket, long-sleeve, tights, skull cap, and lobster gloves to do a race-pace, bleeding-from-your-eyes 20 minute time trial--YIPEEEEE!

Results?  I KILLED THAT SHIT!  To put the following in perspective, my national TT ride averaged 351 watts for 30 minutes (and sustainable power for 20 minutes is only 1 or 2 percentage points higher than it is for 30 minutes) . . . I averaged 380 watts in freezing weather in the middle of February on a road bike!  The weather definitely doesn't help, but the TT bike actually produces more power because of your seat position (far forward) and your hip rotation causing more of your muscles to be used (that is why your rear end is so sore after time trials, and why Cancelara's ass is so huge!).

One thing I like to do for a test like this (besides look at how my cadence changed or where my power was too high and spiked my heart rate) is to break it up into four 5-minute TTs and analyze how I did at four "checkpoints" in the effort.  Here are the four parts:

What you'll notice is that Part I is quite high, which you would expect since I am freshly warmed up and haven't done anything too taxing.  Then Part II is the lowest (lower than Part I by almost 20 watts!) because I overextended myself in Part I and am starting to pay for it a little bit.  Also notice that my cadence in Part II is MUCH higher than in Part I because my legs are starting to feel the burn and I am trying to flush them a bit.  Then Part III is in-between Part I and Part II as I am getting into a rhythm and finding my gear and getting my breathing right (the power and the cadence are EXACTLY between that of P1 and P2!).  Finally, Part IV is where I see the light at the end of the tunnel and start to kick it up a notch, basically staying in the same gears but spinning an extra few rpm for more power.  Here is the last minute of the effort:

Not too shabby, eh??  Notice my speed: I was on a nice consistent climb and that made it easy to really give it everything in a steady manor and squeeze the last juices from my legs.  Funny thing is, after a few minutes of soft pedaling and catching my breath, I was fine and continued to do another couple hours at 250 watt tempo with some 350 watt efforts.

I also did a quadrant analysis.  This attempts to determine how much time was spent pedaling at high- or low-torque and high- or low-cadence.  You can read all about it here.  I made my iso-power lines correspond to 100% of the average power for my effort (just a little higher than my FTP) in red, then 95% and 90% in orange and yellow, respectively.  Then the y-axis is a cadence of 98 rpms, my average for the effort.  The plot looks similar to any other TT, where the points are highly concentrated at the center because cadence and torque are optimized to produce maximum power.  However, it is interesting to note the outliers in Quadrant II, where my torque was quite high and my cadence was low, probably corresponding to being in the big ring on a climb just before dropping to the small ring.  However, the power is always significantly higher than my 380 watt average . . . looking at the data reminds me of something I realized last season: slightly lower cadences help me focus more on the pedal stroke and prevent power spikes, and I recorded consistently higher averages with a lower cadence (i.e. 94 instead of 98).  The only issue with this line of reasoning is average power is not the be-all-end-all: there are times when power spikes are necessary (i.e. maintaining momentum on a hill less than 1 minute long).  The winner is the one who most effectively uses his/her power (and of course has a lot of it!) which means adapting to different courses and different conditions, something a higher-cadence style encourages because the legs never get "bogged-down" or full of lactic acid without constantly being flushed.  I think I will go with my gut and just pedal my bike!

I am really feeling good and know that when I start doing some serious TT work the form will come quickly.  I have improved a lot this winter, and have been doing much more specific, consistent training (think 24 hours per week average instead of 16 like the last two winters!) and sleeping at 9000 feet of altitude and eating right and . . . ENJOYING MYSELF!

The last thing I have to say: my bamboo road bike is going to be wrapped in some nice unidirectional carbon this weekend and then all the finishing touches (understated paint scheme, cable stops, water bottle bosses) will be put on early next week and we should have a sick road bike in 7 days, just in time for the Rutgers Season Opener!

Bamboo Two . . .

Handmade from imported Brazilian bamboo, our second fixie.  Third model: full lightweight race bike with gears that I am going to use in the collegiate conference in just over two weeks!

Also, check out these excellent posts about bamboo, our bikes, and our company (written by Ron): Part 1, Part 2, and Part 3.

I will make sure to post updates about my racing bike in the next few days . . . we are taking a lot of time with it to make it PERFECT!  Currently the tubes are all mitered and we are CNC machining the dropouts while we wait for a nice new role of intermediate-modulus 12k unidirectional carbon fiber to arrive with a bunch of black-anodized aluminum cable stops and other small parts needed to make a road bike.  Just to make you salivate, the bike's theme will be GOLD . . .

Zen Cycles rio is the second frame we have made, and we are experimenting with different finishes (and the company name, as well!)

Subtle downtube and toptube graphics really look nice with the blonde bamboo.  Our wrapping techniques are improving with each joint, and some new carbon fiber is coming in that should really optimize weight and strength.  We are also looking in to vacuum-bagging to increase the carbon-to-epoxy ratio and make the joints look super-smooth . . .

Did I mention we are also experimenting with photography?  ;-)

WHAT A MONTH

Hey boys and girls, sorry for keeping all three of you in suspense for a month but I have had to finish projects and finals (yeah, Princeton's schedule is pretty crazy).  However, check out some pictures of our prototype: Model Zero, by Bamboo Bikes, Inc.

We are starting a company building these and plan to make a range of models, from cruising and touring bikes to stiff race frames with fully custom geometry, carbon-wrapping layups, and headtube/BB shell materials.

The most common question is, "Why bamboo?"  The answer is pretty simple: 1) it is unique, 2) it is very stiff because it is a natural composite, and 3) its stiffness belies its amazing ride quality due to the fact that bamboo dampens 4 times more vibrations than even carbon fiber.  A racer usually must choose light, stiff, or comfortable--with this bike, you can have all three.

Our prototype is meant for testing--it is the first one.  The drivetrain is on the left and it is a fixie, basically to make it even more one-off.  We plan to put this bike through its paces, basically until it breaks in half (a la the Cervelo R3 cyclocross video), but I have done a couple 3+ hour rides on it and the ride quality is simply incredible.  It is very stiff for climbing and sprinting, reasonably lightweight, and the fatigue I usually have at the end of a ride was just not there.

We are investigating different species of bamboo, different layup techniques, different dropout designs, geometry, etc.  We have already done a full finite element analysis of the frame, and have tested and optimized the individual frame tubes based on wall thickness, diameter, node spacing, and heat treatment.  We have built test joints and had some lineman friends jump on them.  We are testing finishes (clearcoating, teak oil, paint) and we are going to give samples to the art department to run a full acid test to simulate 10 years of abuse.

If you are interested in replicating an existing frame or creating a full-custom frame, just email me at nfrey@princeton.edu.  Over the next year we are planning to build our company through word-of-mouth, third-party reviews, and trade shows like the North American Handmade Bike Show.  Let me know if you are interested--our prototype (and possibly our second model--my bike--made from imported high-strength Brazilian bamboo) is going to be displayed in the Rasmussen Bike Shop this summer.

Winter Formals, Christmas dinner, and getting my fingers pricked

WOW it has been a while since I last posted!  I have been to Winter Formals with Nicole (she was gracious enough to pay me back for going to her Semi-Formals--VERY fun time!  I am really lucky to have an awesome friend who I can take to stuff like this [and impress all of the dudes]).

I also went to a fancy Christmas dinner at the Institute for Advanced Study (Einstein was a prof there . . . need I saw more?).  My great aunt and great uncle (Mr. and Mrs. Jaffin) are Friends of the Institute and have been kind enough to take me to a lot of these cool galas!

Then I got my first lactate threshold test with Bob Blaisdell--he took his show on the road and came up to the Princeton Bike Room to test the Men's A TTT team.  Very good to get a baseline in like this, at this point in the year, so that we can really see how the team's form is coming along in preparation for Nationals in May.

Marc Hollander gave me an awesome interview for CyclingUpdate, and you can read Part I and Part II.  Part III will be coming soon, just go to the main website every once in a while to check (don't go there just because of my interview--it is an excellent site!).

Enough talk, now pictures!  (By the way, the bamboo photos document our second trip to the Delaware River to gather bamboo for the SICK fixed gear we are creating . . . that story to follow in mid-January!)

TT CLINIC!

Register for the 6:00 class or the 7:30 class!

NEW FIVE HOUR RECORD!

Well, I cannot complain about living in Princeton, New jersey . . . it is beautiful riding country, the weather is nice most of the time, and I have an elevator in my dorm building and all-you-can-eat dining halls just a few hundred meters away!

I don't know if those factors had anything to do with my new five-hour-record average power on my favorite loop, from Frenchtown, NJ to Califon, NJ (the highest point in Hunterdon County).  Maybe it was due to my nice rest week over Thanksgiving, and I am just now realizing the benefits of 130 hours in the saddle during the previous five weeks!  Whatever it was, I had a beautiful ride today.

I woke up to sun shining into my south window, and the coffee (yes, friends, I have a Rancilio Silvia machine in my room!) was especially tasty (I only made espresso because I didn't feel like taking a leak every 30 minutes on the ride!).  I read Erica Allar's new blog entry and laughed a lot, and I just knew it was going to be a great ride.

Enough gushing about roads in NJ . . . I can see the light at the end of the tunnel!  Classes are done for the semester in exactly two weeks, and I am really looking forward to a great time back home with the parents, my old girlfriend, and (OF COURSE) my awesome riding buddies as we tough it in conditions that cause ones balls (balls are required on rides like these) to disappear . . . a good friend of mine once coined the term "sport-mode."  The Murphy (mom's side) family Christmas Eve is a great tradition of drunken debauchery and revelry, and I cannot wait to see everyone I haven't seen all year!!  Then my dad and I are driving out to Colorado for 4 spectacular days of skiing at Copper, Keystone, and Breckenridge.  We are meeting up with Nicole Clarke (who took me to the Charter Semi-formal) and her summer roommate and star Vanderbilt runner Amanda Scott for some skiing and dinner.  We are also going to chill with Shawn and Karl Heidgen of Pactimo, two of my best friends who I just met [ironically] on the Courage Classic charity ride for Denver Children's Hospital!

My dad and I will be back just in time for a fun New Year's Eve (hopefully with some old high school friends) and then I am going to the Iowa Democratic caucus on January 3rd . . . that should be very interesting as I have not attended them before and I also do not know for sure who I am supporting!

Thanks for reading, and I hope to have some more good stories during the holidays!

Time Pro Cycling

First off--HAPPY THANKSGIVING!  I had a great time at my aunt and uncle's house just 40 miles from Princeton (yes, I rode there) and ate enough stuffing and apple pie to kill a small donkey.

Here is an excellent account of our team's adventures on Tuesday in Charlotte, North Carolina!

The best part of the past week was definitely Tuesday when I flew down to Charlotte, North Carolina to meet my new teammates and do a ropes course.  After my flight was canceled the night before, and I was scrambling to prevent an overnight in Newark, an earlier flight was so delayed that I ended up getting a spot on it and got into Charlotte 30 minutes ahead of schedule!

I woke up early Tuesday morning and met the guys at breakfast before packing into the team van and some vehicles and going to the ropes course at the U.S. National Whitewater Center (with a quick stop at FourBucks).  We were immediately thrown in to challenging situations, both mentally and physically, not to mention the fact that the 14 of us didn't know each others' names!  I could not believe how well we did on the obstacles, and the team's progress was evident as the morning became afternoon.

Initially, we didn't have strong leadership, and everyone was either goofing around or trying to lead by talking louder.  After a couple tasks were completed, and our performance as a team was discussed, we realized who the natural team leaders were and began to develop our strategies before attacking the obstacle--brilliant idea, I know!  Overall, it was an excellent way to learn who everyone is, what they are like in demanding situations, and just get a feel for the group dynamics.

After an excellent lunch at the Whitewater Center's restaurant, we all stacked out spots in the conference room for the next 5 hours and discussed everything a team can possibly discuss: anti-doping, sponsorship (Dedicated Athlete's Jon Gamble gave an excellent nutrition discussion), rider expectations, lessons learned in 2007, team's roll in the sport of cycling, mission statement development, contract details, and so on.  The team is composed of a manager (Erik Saunders), a director (Pat Raines), three road captains (Adam Myerson, Daniel Ramsey, and Jon Hamblen), and the developing riders (9 of us from 19 years old to 25 years old).  The road captains are not necessary the designated "winners" but rather they are the experienced leaders who will direct call the shots on the road and also help us along throughout the season by divulging their wealth of knowledge.

It is an excellent team of guys and an excellent program.  Its goals are to develop us into top professional riders and role models in the community, which is exactly what I am looking for.  I think next summer will be like an internship, just like this summer with Ball, and I will learn a lot and see how I feel about going down the road to becoming a top professional cyclist.

Wish me luck!

AWESOME DAY!

So I broke my old record today . . .

What an awesome ride!!!  I headed out with my good buddy Austin from the Princeton Cycling Team and did the Frenchtown-Califon loop . . . it is now officially my favorite ride in NJ.  The legs felt fantastic, and I was still able to cruise at 300+ after 5 hours of good tempo.  I give much of the credit to Panera's excellent dutch apple & raisin bagels.

Then I hurried through brunch and rode 15k to the Mercer Cup USGP 'Cross race--WHAT A BLAST!!!  I saw Toby Stanton and Sherri L. (Toby's awesome gf and our old team soigneur and mom), and also ran into Nate Buyon (my old teammate from HART cycling in Boulder) and Larry Kaufman (a very fast master and supporter of the Princeton team).  It was a great time, and I got to see Trebon and Wicks just kill everyone.  Tim Johnson made a huge effort 3/4 of the way through to bridge an enormous gap, but to no avail.  We were staked out in the bleachers at the HUGE sand pit and got to see some pretty interesting riding (and crashing/flipping!).

I am hoping to ride into Philly tomorrow in time to cheer on one of my good friends, Nicole Clark, as she runs the Philly Marathon.  Then I am cruising back to the Mercer County Park to see the end of the women's pro race and the whole men's race.  Monday afternoon I am flying out to Charlotte to meet the dudes with whom I'll be racing in 2008, and discuss calendars and stuff.  Then Thanksgiving . . . SICK!!!