Drafting

Boss the Race

2011-05-17T21:49:00.002-04:00

Powered by Violence

2011-05-17T21:48:00.003-04:00

DLV Round 2 Heat 2

2011-05-17T21:47:00.002-04:00

DLV Round 1 Heat 2

2011-05-17T21:46:00.001-04:00

No Easy Task

2011-05-17T21:45:00.002-04:00

Peace & I'm Out

2011-05-17T21:45:00.000-04:00

Wheels on Fire

2011-05-17T21:43:00.002-04:00

Ride the Black Metal

2011-05-17T21:42:00.000-04:00

2011-05-10T14:56:00.000-04:00

1 handed contralateral split snatch?

2011-03-12T13:54:00.000-05:00

1 hand that Snatch!

2011-03-12T13:52:00.002-05:00

So basically I see this weirdo in the 2nd/Folsom setting up a barbell with 35# plates and I'm so impresed I clap.

I decide to learn the movement, and I like it.

I post some vids on my workout gorups facebook page and I get some interest going and teach my buddies too! Go Ferg Dog Go!

saturday

2010-08-22T13:18:00.001-04:00

up till 3 in the goddamn friday night working on velocity flyers, woke up early to make copies to hand out at bike swap, saw a buddy from australia at bike swap, bought 3 track chainrings and a 29er wheel for $63, ate 3 carnitas tacos, loaded goldsprint equipment, picked up keg, picked up cargo bike, kinda helped set up/run gold sprints, picked up cargo at burning man fashion show, delivered pizza to DAVID CASSIDY, still on cargo bike delivered up to noe valley, while decending on cargo bike with bad brakes almost hit GARY FISHER who was running a red without lights looking like a steam punk headed to burning man, loaded up gold sprint equipment, picked up half empty keg, ate salad, dropped off keg and cargo bike, ran into ex co workers twin brother and had longish convo before realizing he wasn't his brother, finally getting weirded out by the literally 19 tranny hookers in the last three blocks up larkin to my house.

and the weekend's only half over. district track championship madison here I come.

Published with Blogger-droid v1.5.4

test

2010-08-01T12:48:00.001-04:00

test

Published with Blogger-droid v1.4.9

Jimmy Crashed in Beijing

2010-02-24T11:13:00.000-05:00

OUCH! Broken Collar bone and 8 screws!

Today rain, tomorrow the world.

2010-02-21T16:45:00.000-05:00

Today is a rainy one in Oakland. I am pretty devoid of all motivation today. I have a job interview at Equinox tomorrow for personal trainer. A job I don't want. I am supposed to dress business casual for the interview. Blah. As I write this I find that Cherie Lily, Andrew W.K.'s wife teaches at the same Equinox I worked at in Manhattan. It's a little motivating.

Meanwhile, TCBC is starting to work. We have one restaurant client, Rhea's Deli, and they are starting to get a consistent flow of delivery traffic. Two more prospective clients, Brain Wash and Lil' Skillet have us on follow up meetings next Wednesday. So the possibility for more work from them is a good thing, unless I get a job...

I am teaching Spin classes at a yoga studio, Hot Body Fitness in San Leandro. Kinda sucks for the commute and the pay they give me, but it is better than nothing.

I guess I will go squat or something.

Ok so that last little expiriment was an obvious failure...

2010-02-20T20:27:00.001-05:00

So I spend the day today "resting" or eating an entire bag or Oreo's and watching as many episodes of Lost as I can get my head around on the Netflix Watch Now.

Rest is essential since November I have been squatting heavy progressing to 3x3 sets over 300#, front squatting 5x3 250#. I power cleaned 215# for 1 twice. My lifting is progressing. Hence my resting is key. I have really spent this time while I have been marginally employed here in Oakland to rest as much as I could while lifting around 3 times a week focusing on building my strength base, something I had never done. I figured I had ridden enough in the last seven years of being a working cyclist plus training had given me enough muscle memory to take a couple months off cycling. In fact I should while I could.

My ladyfriend is in great shape currently. She raced in LA this weekend, got second twice. She should have won the omnium at the track (evidence below) but was denied. She has attended two USAC training camps and is in race shape. I am a little worried that she is too fit too early, but its too late to cross train or take a break, she'll just have to kick ass till Natz.

Thats it right now. More later.

so far so go so what so go fuck yourself

2010-01-14T00:14:00.001-05:00

working for TCB today. at a crust show literrally phoning this post
in. I love being at work at a punk show. it feels like breaking the
law.

I woke at nine.
I had at single cup of coffee.
worked out on the rollers.
had a recovery shake then a casein shake cause I have no food in my house.
split a chiken breaast $5 dollar ft long btw lunch and dinner.
delivered some shit.
sat in the back at a crust show where I knew none of the bands and blogged

New post day today, now EVERY DAY!!!!

2010-01-12T23:31:00.005-05:00

I am gonna post here something every day for the rest of my life if it fucking kills me.

So today:
I woke up late. 9 am. Drank two cups of coffee.
Ate breakfast of two eggs and 24g casein shake.
Interneted/watched an old episode of Law & order: SVU on netflix.
Went to my gf's bank to deposit money into her account. She's away at track camp and I miss her. And she ran out of cash. Again.
GYM TIME!!! FS 230# 3x5, DBBP 100#!!! 3x5 DL 360 1x5 Listened to Sepultera and Pantera. Scraped my shins.

Rode my bike to Berkley City College figure out that I had fucked up enrolling for this semester. Ate some Drunking Thai noodle w/ chicken.
Rode back to my house in the Oakland hills. Slowly. My hamstrings from the DL's.....
Digested an entire season of This American Life.
Ate dinner of chicken breasts and brussels sprouts w/olive oil.
Talked to the owner of Rhea's Deli about the map and menu printing. TCB's first restaurant client.
Listened to my Euro landlord yell at his retarded daughter.
Wrote this shit.

Winter in the land of oaks.

2009-12-30T19:02:00.001-05:00

October

4th place flying 2, 8th place kilo and 17th in the ISO. Not bad for a sprinter!
I race my first Elite National Match Sprints today. Starts at 4, live stream at ustream.tv/channel/la-velodrome
I race my first Elite National Keirin today. Starts at 4, live stream at http://www.ustream.tv/channel/la-velodrome
My first Elite nats is done. My performance was my best ever yet my results were stricly in the middle. Here's to mediocrity!
Now that the track racing season is over I can finally start loosing weight?
Body fat down 1.2 %, even after a strict, week long road trip diet of six dollar guacamole bacon burgers and double doubles animal style.
Finally made a Facebook fan page. Yes, it has gotten that bad. http://bit.ly/1Opekp
I should really stop watching old man time trials on the interweb

November

Moving to Oakland tomorrow!
goodbye los angeles. hello oakland.
hella oakland
snoopy doggy dogg, yah needs to get a jobby job!
Crossfit Torrance 3pm today! Can't wait to get back to my roots!
5x5 245 # back squat, plus hanging out at the women's national track training camp. not a bad day.
so glad that I am done with LA. so happy to be living in the bay, finally, again.
the job hunt begins.
Santa Rosa
Back squat 255# 3x5, overhead press 145# 3x5, pull-ups 3xF (12,10,13)
If sleep is the cousin of death, what is a red-eye to JFK? If I am in New York State but my mind is in California is that death's long lost uncle? I am nauseated this Friday black.
I have swum with nine masters of dutch magicks.

December

w-burg post office line is moving surprisingly fast
salvation, have I met you! and your name is foam roller!
working at Pushbike, 24th and Treat St. today. Come say hi!
rain
If you want egg nog, burritos, in & out or gears of war 2, call TCB I am your man!
easy rider, pepperoni stick, diet coke.
Check me out: I am webTV! www.missiong.com/show/Quest-for-G-the-Series
fuck you crossfit for making me too tired to get through my squats today. I didn't think a 20 min amrap of muscle ups and 135# power cleans would do me like that.
front squat 220# 3x5, dumbell bench press 100# 3x5, deadlift 345# 2x5
back squat 285# 3x5, overhead press 150# 3x5, weighted pull-ups 45# 3x6

Summer. Not my cup of tea.

2009-12-30T18:59:00.001-05:00

July

palm pre doth suck. screen cracked for no good reason. took it back and got another centro
Skeletonwitch makes me hate myself for cutting my hair... in a good way.
would be the state champion of California if not for an unfortunate series of events, including not changing his district on his racing license. I might just have to fly back to NYC and race the states!
become a fan of james moontasri
I suggest everyone to buy stock in Second Skin.
become a fan of JAMES MOONTASRI
3 more months!!!!

August

Killing the team sprint with two separate teams on two separate weekends!
I needs me to gets offs this damns interwebs and rides me some bikes.
2nd place Keirin at the LA Velodrome Championships!
was riding in his pimp ship flying high
I met this pretty little missle, that shot me out the sky
at the hotay in co springs. gonna kill the sprints motherlovers!
2nd place seed at 11.040!
I won the semi final. Onward to the gold medal round. I am a killer!
silver.....
silver..... I will just pretend it platinum.
2nd place baby old man short fast bike racer in the nation needs to spin his legs
3rd place team sprint 30+, 2nd fastest start lap at 25 second for a 333.
cannot get a cat 2 upgrade to save his life
Changing my focus to Kilo and Standing 250's
is doing his best to work through a very intense and complicated situation involving sports, bureaucracy, major corporate sponsorship and love
I am better than everyone else, I am a fucking Sex Pistol!
In LAX bound for JFK.
NYC rules over LA. Its nice to be back in Brooklyn.
hardon
I am putting my bike together. Fuck the rain.
Racing cancelled tonight. Damn.
We are going to race today?
I'm on the train, fuck the rain.
3rd place kilo, 2 second faster than last year!
correction: 2nd place kilo. 2 second improvement over last year with zero kilo training.
where others poison, you dismember
NY States! Gold Keirin, Silver Kilo & Match Sprints, Bronze Omnium!

September

Just like that, I'm gone!
at your fingertips
2nd place scratch at ADT FNR. 40.5 mph top speed. 8th place Cali States CBR crit. 36 mph top speed. 1st crit in 2 years!
Tokyo today!
Japan RULES, man. All that other CMWC punk fuck shit it doesn't belong in this world, it belongs on Mars, man! What the the hell is CMWC punk shit? And Madonna? She can go to hell as far as I'm concerned. She's a dick.
Guess who's the CMWC 2009 Goldsprint Champion? This guy right here....
Cycle Messenger World Sprint Champion 2009! Cycle Messenger World Goldsprint Champion 2009! 3rd place skids! Didn't Qualify for Main Race! Tokyo Ichiban!
Cleaned up at the Keiokaku Keirin Track. I won the Match Sprints (1st seed), the Keirin and the Scratch Race!
I never sleep, cause sleep is the cousin of death Beyond the walls of intelligence, life is defined I think of crime when I'm in a New York state of mind
What I am doing this week Monday: Recovery Ride Tuesday: Team Sprint practice Wednesday: International Omnium Thursday: Volunteering at the track Friday: Sprints Saturday: Keirin Sunday Team Sprints
My first Elite Nationals starts tomorrow at 4pm. Come through 'cause its free!
ISO so far: 4th place in the 200

Spring is sprung?

2009-12-30T18:57:00.000-05:00

April

today I finished moving and bought a new computer. talk about eustress.
3 rounds, timed: 21 L pull ups, 4 12' rope ascents, 18:40
overdressed at prospect park
spin class, deadlifts 5x5 295#, superset weighted pullups/dips 45#, 55#, 60#. now its nappy time.
you see us comin and you all together run for cover
spin, squat, work, the wire, press, push, jerk
I just bought a food scale. when does this sports dorkiness end?
I just pet KAWS' dog. it was a beagle.
TraderJoesApalooza
Going to Kissena today. Gonna soak up some sunshine.
spin class, deadlifts 5 rep ladder: 275#, 295#, 300#, 305#, 310#!!
I have come to the realization that resting is harder than working out. I think I am addicted to endorphins....
love my job. nothin' to do but chill in the park!
Sunburnt.
100 pullups, 100 pushups, 100 situps, 100 squats in 32 minutes 14 seconds.
deadlift 355# once
3rd in the Opening Day Omnium. Now I move. Again.
overhead press, 1 rep: 145#, 155#, 160# 160#, 165#, 165#, 170# fail!

May

1 week till LA fools!
In three and a half hours, I will never have to deliver food again! yeah!
front squat: 185, 215, 215, 225, 225
front squat 3 reps: 185, 215, 215, 225, 225
30 135# clean & jerks in 4:17. 20 G.I. Janes 1:22. 46" seated max jump.
my friend's dog totally did a 2 girls 1 cup on my dirty laundry today. it was gross.
it is margarita time
Fuck you, fuck you, fuck you, you're cool, and fuck you, I'm out!
Dirving. So LA.
One week of TV Land down, 10 more to go. Soft tissue work today. OUCH!
Lookin' for love in LA, Craigslist style. Wow. I have just gotten some amazing gems of loneliness in my email box.
1st day on the 'drome, 1st day with my coach, gonna get coffee after training. Everything's commin up roses!
I love the LA velodrome! My coach is dope. I am living the dream, YO!
Professional
I genuinely love that Black Eyed Pees song Boom Boom Pow.
P.R'd on the track today. 11.9 on the flying 2! More of that to come.
2nd Place Match Sprints at the #farwest Championships @Encinovelodrome.
500m repeats behind the motor made me want to puke. Shared the track with Giddeon Massie. Very nice guy.
Heading out to the 'drome. I gots sprints with Jimmy Watkins today!
In the last day I have seen three DeLoreans and a Lamborghini with a bike rack. LA, I have arrived!

June

Today I trained with Sarah Hammer and Jimmy Watkins. I am so lucky.
The 'Fro had to go. I am now the proud owner of a mullet.
Let the roundups begin.
Mullet + Mustache
Traded the mustache for a palm pre

Oh my what a busy Winter! Thanks for the memories Facebook...

2009-12-30T18:48:00.008-05:00

I just figured out how to look at all my status updates from the last year on the ol Facebook. I guess a lot has happened to me this year....

Here's the first quarter:

January

is 30
is high from a hang power clean personal record 190#!
is the shape of punk to come.
is taking care of bisness. everyday.
is simply is.
is flying v bass
is a big beyatch!
is all loosey goosey.....
is a degenerate magnate.
is a one rep max
's fly is open to his soul
is KYLESA!!!!!!!!!!!!!!!!!!
's workout today is named after both his girlfriend and mother.
can't buy crust.
needs to borrow a 3 chip camcorder tonight. HELP ME!
wants to get a tattoo.

February

has one foot out the door.
is Beneath the Remains
spin class 6:30-7:30am, 245# deadlift (5 reps X 5 sets), delivery 9am-5pm, spin class 7-9pm
yay! rest day!
has to make another (!) audition tape
is http://missiong.com/video/intro
is http://missiong.com/video/intro fingers crossed
is http://missiong.com/video/intro pray for me
http://missiong.com/video/intro
http://missiong.com/video/intro ride amrap ride
http://missiong.com/video/intro squats 245# 5x5
http://missiong.com/video/intro squats 245# 5x5.
http://missiong.com/video/intro shed a tear for King Lake. Arson. So angry.
has his fingers crossed.
is seriously being considered for boot camp!
spent too much at Wiggles and didn't even get a lapdance.
left the strip club as his friends were about to smoke a joint backstage with the dancers.
failed at 300# too luke
threw a dart to pick his 13 tattooo (and get to the front of the line). Black Flag bars!
is hungover.
is new weightlifting shoes!
is a busy boy
rest days. so fricken boring. somebody, please, help me do something non-physical. please?
is bikesnobbed. I feel so cool!
I been bikesnobbed! I must be doing something right!
going to matchless to hang with the swiss
Boos don't cry
my roomate is wasted. she's keeping me & my swiss guest up. so she gets twittered
even better is the convo I just had with aden out my window.
awake of my own volition
200# clean, that's a p.r.!
class tonight at affinity 7-9
should i get ice cream? it's not paleo.
rob dyrdek is the andy warhol of skating
watching chris hoy crash is painful.
droppin' deuces like British Cycling in a Keirin
want to take a nappy but watching serpico instead
faucet ass
my lifeforce has been reduced to bacon, eggs and salad. bacon eggs salad. bacon eggs salad.
swiss guest: gone to boston. reading: 4 hr workweek. thinking: new dreamlines. listening: black sabbath. wondering: sober existential quandr
too much coffeeeeeeeeeee
wake up. eat jelly. teach spin class. do 5x5 255# deadlifts.
deadlifts were better than I expected: 255# 5 reps, 260# 5 reps 2 sets, 265# 5 reps 2 sets! Plus 70# weighted pullups, 2 reps 3 sets.
I keep being a dick at band practice. eating paleo makes your tolerence level drop. so much energy, but at what cost to the people around me
No
There I go being a dick again
I am going to boot camp! I just got the call. http://www.missiong.com/video/intro
boot camp beers at le barricou. then chicken hut mother hubbards!
put a shirt on baldie, you're violating health codes.
ヒバゴン/HIBAGON is our name. our 1st show is tonight at a loft party. 470 flushing. X Bones Brigade, Atakke, Cuddle Machines, Same-Sex DictatorThis status contains special characters. It won't display properly in the collage.
hibagon rocked no fault of mine so hungover
Hibagon's first show http://tinyurl.com/d6k3vj
the wire. b'more is f-ed
255# sqts 5x3 + wod: row 500m 95# push press rounds down ladder 21, 18, 15, 9
I just showed Suroosh from Vice mag the Quest for G. His response: "Are they paying you?"
175# push jerks
I love the new Real World.
sick, bored, resting up
there is a froot-booting gorilla attacking messengers in london http://tinyurl.com/ct8gj8
going to Peel Sessions to see who is in town. Then to bed. I gots to wakes up early to teach duh spin class early. The ladies love me!
spin class, deadlifts 275# 5x5, 70# weighted pullups 2x3, now on to breakfast.

March

bad lieutenant
in the woodshed practing my fiddle
HIBAGON Tonite at the Charleston! with Haunted Castle / Jail / cargo cult revival / Biclops!
going to band practice, then I am packing for bootcamp
so excited! all packed and ready. I am gonna kill it at boot camp!
LA!!!!!!!!!!!!!!!!! MISSION G!!!!!!!!!!!! SO EXCITED!!!!!!!!!!!!!!
at LAX waiting for the PA to pick me up. Those darn PA's are never on time
olympics?
Lookin for coffee at 6 o clock in the goddamn in Torrance CA.
G'd out. Hurry up and wait.
I made it! I am on the Quest for G!
Goin back to Cali, stylin, profilin Growlin and smilin, while in the sun. I'm goin back to Cali, Cali, Cali.
momma I'm commin home
's phone don't work in da mountains
at the smallest airport in the world on my way home to NYC.
Kicking myself for not eating at SFO. Food and shopping at the United terminal in LAX: S-U-X!
in just a week away from NYC, I missed SO much drama!
deadlifts, 5 reps: 255#, 265#, 275#, 285#, 290#!
slow at work.....
8am crossfit, eggs, nap. now I am ready to face the day.
making love to a foam roller.
text messaging is cool
fuck work
my butt don't lie
1 rm clean and split jerks, 5 sets: 188 #
lies!
wine drunk!?
the reward goes to alex teaching spin class at 6 am sponsored by red wine...
I had the best evening with my best friends. I love you all. I love NYC. I am surely goong to miss you.
paleo hangover spin class cure
so bored, npr isn't cutting it, going for a walk in the rain
teach spin, 5 rep deadlift pyramid: 275#, 280#, 285#, 290#, 275#. Now some sauna and eggs! TGIF!
choosing coaches: do I pick the olympic sprint coach or Kevin Bacon's stunt double from Quicksilver?
bored at work. need to not have a camera phone directly connected to facebook.
thirteen hours of bike messengering down, two to go!
Tough Love is my new favorite reality show.
Eastbound and Down
"You're just a vagina with a mullet... Peace pussy!" -Eastbound and Down
I race bikes.
I love I Love Money
front squats 5 sets 3 reps 205#
Front squats just went up to 225#
Front Squats are now 235# thanks to Luke. Way to drop the weight.
there is something very satisfying about dropping 235# on the floor.
stealing Araby's bike back just ruined my workout. Such a nice day too.
I love my friends. I come home to find my roommate jammin' with the guitarist in my band. Enjoy it while I can.
"good, good, let him die. what is he gonna do raise a family? heavy fucking metal!" Blake about Paul Ballof
my hangover cure: 2 spin classes, 100 pullups, 100 ring dips, 5x5 deadlifts (275/285/285/295/295#) 3x3 weighted pullups (45/50/55#)
everyone I know is a total party animal
I won fight gone bad. 273!
moving before moving. so zen.
I am a houseboy now.
i just saw some art and drank a beers

Hero Pack

2009-12-30T16:19:00.001-05:00

Quest for G Ep14

2009-12-30T16:13:00.002-05:00

Quest for G Ep13

2009-12-30T16:13:00.000-05:00

Quest for G Ep12

2009-12-30T16:12:00.001-05:00

Quest for G Ep11

2009-12-30T16:11:00.002-05:00

Quest for G Ep10

2009-12-30T16:10:00.001-05:00

Quest for G Ep9

2009-12-30T16:09:00.002-05:00

Quest for G Ep8

2009-12-30T16:08:00.001-05:00

Quest for G Ep7

2009-12-30T16:06:00.003-05:00

Quest for G Ep6

2009-12-30T16:05:00.000-05:00

Quest for G Ep5

2009-12-30T16:03:00.000-05:00

Quest for G Ep4

2009-12-30T16:02:00.001-05:00

Quest for G Ep3

2009-12-30T15:59:00.000-05:00

Quest for G Ep2

2009-12-30T15:56:00.000-05:00

Quest for G Ep1

2009-12-30T15:48:00.000-05:00

My brain hurts.

2009-05-10T11:07:00.001-04:00

I am off to LA today. I have a very bad hangover from too many margaritas at Elote. I want to sleep more but I can't, that's how bad I feel.

Grace, G.I. Jane's, max hight Jump

2009-05-08T22:33:00.004-04:00

grace 4:17 (30 reps clean & jerk 135 lbs)
20 GI Jane 1:22 (burpee into pullup)
max height seated box jump 46" (just like in the video below)

I'm your private dancer, dancing for money. Do what you want me to do....

2009-05-08T22:26:00.004-04:00

I am back to this blog. I can't maintain a public website about my Quest for G as per my contract. That made the Affinity blog a problem. Solution: make DraftingNYC private since no one reads it anyway.

First Wednesday, Last Wednesday

2009-05-06T23:21:00.008-04:00

My last race day at Kissena before I move was a good one. I did three races: unknown distance scratch, point-a-lap and two heats of chariots. I used an 88" gear for all three to work on leg speed.
The unknown distance scratch was the usual cat and mouse antics. I was planning on tail gunning, but you know how plans go. I was hiding out in back just letting everyone fight it out up front for five laps or so when I decided to better my position because I knew the sprint was coming eventually. I made some moves towards the front, not really pulling, going up when others pulled through. I was down in the sprinter's lane when one by one every other racer backed off leaving me at the front. I was ok with that, taking my turn, putting in my dues, just kinda putting along at a rather slow pace. But wouldn't you know it they rang bell after half a lap of me at the front, with a lap and a half to go before the finish. I didn't really react to the bell until turn four when I heard my teammate, Andrew Lacorte, behind me yelling "GO! Go! Go Alex, go!" I didn't even look back, just turned it up as hot as I could hoping to give Andrew a good leadout, which I did. Coming out turn four, again, he came up and blocked trying to give me the 2nd place but I was cooked, pedaling squares for the last 100 meters. I finished third, Gary Steinburg got second. I was happy with the contribution to my teammate's win.

The next race was a Point-A-Lap. Not really my kinda race. I rolled around for a bit, got caught behind the break. I made a few halfhearted attempts to bridge, but no one else was really willing to work with me so eventually I dropped out of the race.

I had two heats Chariots. Andrew was in both, and he won both. I didn't really have any plan or strategy, it's only 400 meters from a standing start. I started both high on the bank and planned using it accelerate those last few mph's. The first on Andrew razored me to the line and there was a significant gap between us and third place. The second heat had a Junior Nationals racer with us, Dan Sullivan, and he was my main concern; if I got Andrew that would be good, if not then what-evs. I went from the gun for the win. I got to the front going into turn 3 but Andrew drafted me and swung around with a big kick through turn 4, just blowing me away. I was pretty cooked but managed to hold on to a close second against Gary who managed to hold on to Andrews wheel across the line.

3rd place Omnium, 2nd in two Chariot heats and 3rd in an Scratch. Not bad!

Monster Track Gold Sprints Qualifiers

2009-03-03T14:07:00.004-05:00

John Prolly captured this video of the Affinity talent, Andrew "Cupcake" LaCorte and I. Andrew posted a 14.92 250m sprint and I came in 2nd at 15:82 250m sprint. Check out the bike flex when Andrew is about to start...

Monster Track X Goldspints from John Prolly on Vimeo.

MTXa

2009-03-02T14:08:00.000-05:00

That's Monster Track Ten not Mr. T Experience. I didn't get to participate in too much MTXing because I had to work so everyone else at Snap could race. I did get to the welcome party and got 2nd in the Gold Sprint qualifier by a hundredth of a second (15.82 to a guy from Boston's 15.83). To my defense I taught two spin classes and did 5 reps, 5 sets of 275# deadlifts and was cramping at my house before heading over there. My esteemed teammate Andrew "Cupcake, the National Champ and Third in the World" LaCorte did an amazing 14.93. Always the bridesmaid, never the bride.

I was lucky enough to be there at the Affinity Cycles checkpoint and force feed the top five Red Bull before they could go on. Crihs was in the zone and so was Copetown's Jimi "Jumbo" Vargas. First and Second, respectively. Props to Heather Muller for winning too. She regularly attends my Tuesday night "High Intensity Interval Training Tuesday" (H.I.I.T.T. for short) and I can't help but feel a little pride in her excellent performance.

Oh yeah, Hibagon is playing tonight at the Charleston with Haunted Castle, among others.

Awesome Party

2009-02-23T14:10:00.001-05:00

The party last night was the perfect venue for Hibagon's debut. Haunted Castle killed and we all got awesome/wasted. Here are some pics I stole from the fixed.gr forums.

And today I forced my self to go to Crossfit and it was like an A. A. meeting with all the hung-over crosfitters. It was 5 sets of 3 reps front squats. I did a pyramid 205#, 215#, 225#, 235#, 225#.

ヒバゴン

2009-02-21T14:12:00.000-05:00

HIBAGON is the band's name. Our 1st show is tonight at a loft party. 470 flushing. X Bones Brigade, Atakke, Cuddle Machines, Same-Sex Dictator. We play "late." Get Awesome.

Blog Move

2009-02-16T14:26:00.004-05:00

I am going to start blogging at the Affinitycycles.com site. So no more draftingnyc.blogspot.com. I am on the Twitter now too. TTFN!

Ride AMRAP Ride

2009-02-08T22:24:00.002-05:00

This morning I took a little recovery ride through Prospect Park with Rick. It was such a nice day, the park was packed at 9:00 AM when we got there. It was such a pleasant experience. Spring in winter. I went to my girlfriend's house and we talked about the possibility of my being gone to LA for 4-8 months. It's going to be hard but I feel it will temper our relationship, really test to see if it was meant to be.

I did the AMRAP (as many rounds as possible) I missed from yesterday. It was:
row 250 m
21 95# sumo deadlift high pull
15 pullups

It was tough. I got four rounds in. The row was good, I set the baffle at 10 and kept my pace around 1:40/500m, my first round of sdhp's I broke down into 7 rep setlets and the pullups into 5 rep setlets. By the third round I was doing 3 rep setlets on both. On my 4th round I was doing singles by the end of the pullups. As I started the pullups I had 45 seconds left. I literally got my last pull up in the last second of 20 min. It was dope!

New Edition is way better than Bel Biv Devoe

2009-02-06T22:36:00.003-05:00

audition tape from Mario Ferrari on Vimeo

So this is the second audition tape I have made for Quest for G. I pretty much made it yesterday, with a little help from Luke. It's definitely better than the first one. I am glad I made it, because I almost didn't. They have yet to tell me if I get to go to boot camp. Fingers crossed!

Fingers Crossed

2009-02-06T21:03:00.000-05:00

So I have jumped through the flaming zero, climbed the highest mountains
to finish my audition tape, got it in just under the deadline. All I can do now is sit back and trust that these people can see that I am the shit.

Mission G

2009-02-05T23:54:00.002-05:00

So they used me for their commercial for the show. I feel like the cat is out of the bag. I saw this at one in goddamn after finishing my audition tape. Ken Stanek sent me a text: "I am looking at your face on the Gatorade website. Way to go."

This Machine Kills Hipsters

2009-02-04T11:43:00.003-05:00

My buddy in Seattle, Matt, came up with these stickers a couple of years ago and has been passing them out at messenger events. He started a blog (thismachinekillshipsters.blogspot.com) to follow the proliferation of them across the world. I got a little blog love in there the other day. So here's some blog love back from the hippest harbinger of the track bike apocolypse (with the tightest pants of anyone I know).

Audition Tape

2009-02-02T15:13:00.004-05:00

So this is the video I sent into those casting people. Fingers crossed.

Alex from Luke Stiles on Vimeo.

Phelps is my new hero, backwards hat and all.

2009-02-01T15:27:00.004-05:00

Michael Phelps admitted yesterday to smoking weed, FUCK YEAH! He's the most winningest Olympian (in one Olympics) of all time. He's being put through the ringer for hitting a bong at South Carolina frat party. It seems that most of his sponsors are sticking by him, that his appology was sincere enough to keep the millions rolling in.

I have *high* hopes that our own esteemed leader, BarrO, will legalized the sacred sacrement, or at least end the prohibition as a way to curb government spending and boost the economy. I would gladly suffer four year of economic shit if it meant a second term legalization move by the POTUS.

I smoked a lot of weed since I started, oh, about 16 years ago. I recently quit so that I could pee clean for this years racing season. The withdrawls have for the most part subsided, two weeks later. Dramamine an L-Theanine have helped (thanks Mom!) me relax and get good sleep again. I am a little pissed that my only choice for a vice is alcohol. Booze is so bad for you, really makes me feel like shit. Nevermind my extensive family history of alcoholism, and my own expiriences, traials and tribulations with the hard stuff. The wagon is a bumpy ride Mr. Phelps. I'm holding on tight, are you?

Friday Was a Good Day

2009-01-31T15:16:00.006-05:00

Taught a spin class in the morning. Felt good. Went to band practice, and our new singer Josh showed up and we got the PA to work and he sang. It was magic. He's got talent and experience, knows what sounds good. He used to sing for Cuddle Machines around here and was in 16, a seminal sludge metal band that did two amazing splits with Grief that I remember loving when I was 19/20. Stoked. I checked my email and Annie from Quest for G casting sent word that I had made it to the second round of casting and I needed to send another audition tape in, this one 10 minutes long, by Monday.

Cue freak out. I rode to Affinity to talk with Jay about this impossible task. I totally had a panic attack. I GChatted w/ Luke and he was slammed with work this weekend and couldn't help. He helped me out so much with the last video I couldn't bitch. He's my life coach. Really.

I gave Danimal a call and he set me straight about how I should approach it. I took the impossible and broke it down into small tasks and got Luke to agree to let me barrow his apartment and computer to edit the footage on Saturday night. I found a camera to barrow. They wanted people in my life to talk in this tape about me as an athlete. I decided to just set up the camera in Affinity on Saturday and shoot who ever would come by, go shoot at Crossfit, talk to the coaches there and just slap it together quick and dirty using leftovers from the first tape.

I had a plan and it was time to de-stress doing some squats. I left the shop headed home to get ready for the gym and my second spin class of the day. Colin called me to tell me about a new client. I told him that all this management was getting to be too much without enough money coming back in return. He agreed. We decided that it was time for some other people in our collective to start pulling more weight.

I squatted 235# 5 reps, 3 sets. Did 50# weighted pullups 4 reps, 3 sets. Taught a good class too. My attitude was been super positive. I checked my email and the woman casting the show sent me an email saying that the first audition was all they needed from me. I called her up to confirm this and she gave me the dates for the "boot camp." So glad I called. She thought she emailed me the dates but she realized during our conversation she didn't. Questions answered!

I ate some food with Elizabeth and we drank a bottle of wine. We saw Frost Nixon. It was good. The end bothered me. It left you with the impression that Nixon was a broken man after that. In reality he was consulted by every president following him on foreign policy matters, including Clinton. He was a true statesman.

The New Atakke

2009-01-30T07:46:00.004-05:00

Yesterday I did "Elizabeth" the workout at Crossfit NYC Black Box. Both my girlfriend and my mother share that name. Anywho it 21-15-9 reps of squat cleans and ring dips. I did it in 16 min with 115# cleans and unassisted ring dips. Last time I did it with 95# cleans and used a rubber band to help with the dips. Plus I learned how to kip my dips. Progress feels good!

That night Elizabeth and I went to see Atakke last night for the first time since they kicked me out. They played with Amebix and Kylesa. A whole bill of gibberish band names. I got there early and Atakke was sound checking, they sounded good.

My old train hopping friend Toby was there. Blast from the past, yo! I spent the bulk of 2001 riding freight trains across the country with her. I was awesome to see her. We chatted a bunch. My old boss, Ian, from Dragonfly Courier was there too. He'd been laid off from the architectural fabrication job he took after selling Dragonfly and was looking for work. He asked me for a job. It was depressing.

Seeing Atakke suck, sucked. They were sloppy sounding and Nick (the guy who replaced me) was stiff, barely moving. By the end of the set they were out of tune. My lady friend gave me a Twinkie for some reason and sheer willpower kept me from throwing at them. They ruined my band. I think would have been happier (jealous but happier) if they were better without me, but they weren't. It was just sad.

Kylesa just killed it. I was rocking out hard until this one drunk kid ruined it. He kept getting on stage and putting his arm around Laura while she was playing. My girlfriend pulled him off stage twice and he hurt himself pretty bad. I was in a shit mood, so once he this happened I went from rocking out to watching this kid to see if he would fuck with Elizabeth so I could justify beating him up. When their set was over I turned to the guy next to me and said "If that kid stage dived one more time I was gonna steal his shoes." He replied with "I tried but they were double knotted."

I left two songs into Amebix. I have to admit I like their artwork way better than their music. Kinda like the Velvet Underground. Out front I watched the bouncers fuck with a drunk punk kid trying to get in to see Amebix while Elizabeth talked to her friend Scott from when she worked at NY Mag. Ian came around the corner, stumbling drunk and tried to get back in and the bouncers wouldn't let him back in either. He shared a cigarette with the young mohican as we hailed a taxi back to Brooklyn.

Thrash Crust

2009-01-28T14:52:00.004-05:00

1 rep thrusters 7 times. 170 #. I am buff.

Crossfit Total Strength Gains

2009-01-24T14:59:00.005-05:00

DL=275#

SQT=275#

PRS=145#

TOTAL=695#

Just Letting it All Hang Out

2009-01-11T15:13:00.000-05:00

1 rep hang power cleans

198# (body weight! personal record!)

Big Day/Blog Love

2009-01-10T09:44:00.006-05:00

So check this out. Friday morning I taught my usual spin class, hopped on a train to Northport Long Island to buy a Greco Flying V Bass. Two hour round trip. Came back went to band practice. Went home took a nap.

I spent the week chasing down footage for this audition tape, and now I had to actually get it in my hands. I had to meet Jon Van Tuliken at Columbia at 4:00 p.m. to pick up what we shot of a unfinished short film and then downtown to 115 Broadway by 5:00 p.m. to meet Mike from Kissena Track Racing Blog. I woke up late and I didn't leave my house until 4 o'clock. I got to Columbia at 4:40 met JVT and then had to book it 7 miles across Manhattan to catch Mike as he got out of work. I met him at 5:15. I had another spin class to teach at 6:30, so I couldn't really mince words. He snapped a couple of pics, which he posted on his blog. Thanks Mike.

View Larger Map

Hangin' Tough

2009-01-05T18:00:00.006-05:00

1 rep max hang power cleans. 190# a personal record. I remember when, not too long ago, I couldn't deadlift 190, let alone clean it. Crossfit gets the goods.

Fame and Fortune Await Me Across the Sea

2009-01-05T10:50:00.005-05:00

So what follows is my response to the email that Victor sent to me yesterday for this documentary/reality show that is casting a NYC messenger to race for reals. I think I am a perfect fit, but I have to convince them.

Hello Marc. I was referred to you by Victor Ouma regarding your documentary for XXXXXXXXX. My name is Alex Farioletti, and I have been a New York City bike messenger for the last six years. I am also cat 3 track racer and the current New York State Champion in Keirin racing. I will be a good subject for your documentary, as I am both a bike messenger and a track racer who has the potential and discipline to be competitive on a national level, possibly beyond. I also have a very unique back story and lifestyle (there aren't very many tattooed metalheads in the track racing world) that would be good fodder for a documentary.

I grew up in Weed, California and was raised by my mother. I left home for the Bay Area and junior college before finishing high school, and it wasn't long before I felt stifled by school, so I left to ride freight trains for a year. I lived in Portland for a year, working in the tech industry; it was there that I stopped driving completely and started riding my bike everywhere.

I quickly grew sick of cubicle life. An old friend of my mother's needed a roommate and offered me a cheap place to live in New York City. So I moved here in 2003 intent on working as a messenger, the only job I have ever really wanted. I started racing in alleycats and it wasn't long before I started winning. I won Stupor Bowl 8 in 2005, the biggest alleycat in the world. I won the skid event at the Cycle Messenger World Championships in Sydney Australia the next year and the sprint event at the 2007 North American Cycle Courier Championships. The messenger racing scene was my life, it was during this time that I opened Trackstar, a track bike boutique in the East Village.

My success in the underground prompted me to pursue competitive cycling more seriously. I quit the bike shop and I started racing on the track two years ago with the goal of a national title in the match sprint. In 2008, I won the Keirin and took silver in the match sprint at the New York State Track Championships. I couldn't afford a coach and I wasn't racing for any organized team. I did it all by myself, all while founding my own messenger collective and rehearsing, gigging and touring with my metal band Atakke. I am no longer in the band, and I am completely focused on the 2009 racing season. I training to compete at the Elite Track National Championships.

I love the unique people, opportunities for travel, and freedom cycling has given me. I have ridden my bike around the world; competing in races all over the US and in Australia, Japan, Switzerland and Ireland. I am very competitive and a natural athlete. I love how pressure brings out the best in me and my opponents. The lessons that I have learned through racing have helped me overcome some large obstacles in my life. This documentary would be an ideal opportunity for me, and I am excited at the thought of what I can accomplish with the right training and resources.

I look forward to talking to you more.

Sunday Bloody Sunday

2009-01-05T09:31:00.008-05:00

I got shit for sleep. Blake threw a party for his friends from Boston, Ramming Speed, Saturday night. I didn't go, but I got both my roommates, Natalia and Jessica, to go. The both came home, with guests at 5:30 and 6:30 respectively. In the goddamn. I had to wake up kinda early so that I could teach my spin class Sunday morning. I need some ear plugs.

I put on some books on tape and I got some sleep, woke up a little late so I had to workout after class. Class was full, and I did a 5x5 squat set at 215# afterwards. I skipped Crossfit because they were doing 5x3 deadlifts and I did a 5x5 on Friday.

I came home and Blake and Kayla had just gotten back from brunch with Natalia. Jessica awoke and Nats brought out a bottle of tequila. This is at 2pm. They were still going at midnight when Elizabeth came over and we disembarked for her house.

This morning when I got home I found Jessica and Natalia in Kris' bed and bloody napkins all over the kitchen. Jessica slipped on the stars and had a 1-2" cut above her brow. If I had stayed I would still be in the E.R.

It's like they made a TV show for me!

2009-01-02T11:04:00.002-05:00

Victor passed this email on to me. I got pretty excited.

Hello Victor. This will be a weird one for you... I've been hired by XXXXXXXXX to cast a documentary that will follow eight athletes as they train for up to 8 months out here in Los Angeles. One of our sports is cycling and they specifically said they would love to get a NYC bike messenger to come train and compete to see how far he/she could go in a competitive cycling environment (different from yours). Anyhow, they want this sort of "out of nowhere" story line, so I'm coming to you. Does this sound like something anyone you know might be interested in? They would have to be seriously committed as they would be put up in a place to stay. Be paid a weekly stipend. Train at least five days a week with serious trainers that we provide. They would have some of the worlds top nutritional scientists from the XXXX (XXXXXXXXX sports and science institute) working with them, etc. It's for anywhere form 4-8 months out here in L.A. If this sounds interesting AT ALL please don't hesitate to get in touch. Thanks for your time.

New Years Eve Baby

2008-12-31T23:15:00.001-05:00

I turned 30 today, taught a spin class, did Fight Gone Bad (245) and fought it out until things were better with my girl friend. Arson did 286, just killing it on the row.

On my way home I saw this on Broadway and 25th st:

2008-12-08T22:06:00.001-05:00

We did 1 rm clean and jerks today at Black Box 2.0
155#

H.I.I.T.T.

2008-11-03T11:04:00.000-05:00

High Intensity Interval Training Tuesdays at Affinity Cycles!

I am starting an indoor cycling group at Affinity Cycles on Tuesday nights. Bring your a towel, trainers or rollers and we'll rock out while we roll. It will start after the shop closes at 7. Group motivation will help you keep up your conditioning during the winter. There will be a stretching and off bike core strengthening program as well.

Tuseday Nights
Setup 7:00
1 hr class starts 7:30
Affinity Cycles
616 Grand st (leonard)

Blast from the Past.

2008-10-13T13:34:00.002-04:00

I made both of these in 2005. I just posted them to Vimeo to see how they looked, and they look good.

Untitled from Mario Ferrari on Vimeo

Best Checkpoint Ever from Mario Ferrari on Vimeo.

Grace

2008-10-11T14:07:00.000-04:00

30 rep Clean & Jerk; 8:08, 95#

Fran

2008-10-02T11:56:00.002-04:00

21-15-9 for time. 6:10, jumping pullups, 75# thruster.

Crossfit Total

2008-09-28T14:41:00.001-04:00

Your total in Crossfit is the combination of your 1 rep max for the squat, overhead press and deadlift. Yesterday at my Elements class, I did 225, 135, 225, respectively, for a total of 585. This places me just below a novice. I was taking it easy so I didn't re-injure my back. I was a little intimidated by the idea of a 1 rm deadlift. It was not nearly as bad as I though it would be. I wasn't even sore the next day.

I think I have a lot of room for improvement, in form and strength. I haven't been in a gym since May, and previous to that most of my training was hypertophic. I have enough muscle, I don't need to be any bigger. I anticipate gaining about ten lbs over the winter. I am 195 right now, but I was 207 at the beginning of last season. I need to get a lot stronger in my upper body to do some of the W.O.D.s as prescribed. I should be realistic and focused with Crossfit and what I want to get out of it. Focus on core strength, high intensity metabolic conditioning and olympic lifting. I want to do muscle ups and kipping pull-ups, but really, that will take a while.

I certainly feel that the training makes my back feel better in the long run, even if it gets agitated in the short term. I am going to to continue lifting through the season next year, just to maintain my lover back health.

Crosfit Elements

2008-09-17T22:17:00.000-04:00

Luke Stiles and I signed up for the Crossfit Elements class. We did our first class tonight and it was fun. It was a pretty basic intro class. We did tabatta squats (14) and push ups (1!). I can't wait to get into my first WOD!

Doin the Snatch!

2008-09-11T10:46:00.005-04:00

I went to Lost Battalion Weightlifting last night. The coach that is there early does not like me. Maybe it's tough love. I did some snatches and front squats. It was a grimy Queens experience. These are some true freaks compared to the gym rats that I am used seeing at the gyms I have worked in Manhattan.

Fight Gone Bad

2008-09-07T22:37:00.001-04:00

Fight Gone Bad Explained & Demo from james hobson on Vimeo.
I did this today. I was one of two people who showed up for the Sunday free class at Crossfit Brooklyn. I had a blast and thought I was gonna puke twice. Totally burned off my hangover. I am gonna be sore for a minute.

Chicago NACCC Part 1

2008-09-04T10:24:00.011-04:00

The North American Cycle Courier Championship was held in Chicago last weekend. Since I was recently given heaps more spare time I decided to go. Austin Horse hooked up a free van through Redbull. We drove out in one 14 hour marathon. I compare this to touring in Bill's cargo van and it is a whole world of difference. Seeing the country while you are driving gives you an experience with the environment that you travel through that the windowless cargo van deprived you of.

We stopped every 3 hours or so to let one or five of the seven people pee or to eat. That was nice. It added a couple of hours, but made the trip go faster. Flemming drove in the states for the irst time. He was stoked on experiencing the rural truck-stops that reminded me so much my hometown of Weed, CA. I got a huge kick out of pointing out the "America" in everything we came across. "Look Flemming! That's America! Riding motorcycles shirtless without a helmet. Yeah!" "Flemming! Now that's America, a pickled sausage!"

We rotated music pretty nicely too. We got a chance to listen to Biggie Smalls, Fela Kuti, Profuse 73, and even some Digable Planets.

When we got to Chicago we took a few to Eric's house on the southside. I hadn't seen him since he got whooping cough and almost died. I saw him right after and he looked sickly skinny. This was years ago. I guess he cam back for a few months last winter, but we didn't run into each other. He looked way better now, had a little vegan beer belly.

The Essex Inn was nice. They had some Herman Miller furniture in the lobby that

got Flemming all stoked. It was an old fancy hotel, a little rundown but still fancy. It was funny bringing all the bikes into the place.

Friday was registration. We spent the day meeting up with old friends and meeting new ones. Sarah and Ian from SF, favorites of mine were hanging out with Casey from Portland. We drank some beers at Cal's, a bar I visited when I had an canceled flight and a day to kill on my way to KyotoLOCO 2005. It was this dingy old dive in downtown, right below some elevated train tracks. It was a remnant from a ancient era, dirty, wino infested, beautiful.

We rolled over to registration and put away 4 pitchers. Fergus Tanaka showed up. He had a fire in his eyes. He was hungry for this race, I could tell. I had heard that he had cleaned up his act and trained for this really hard. I was well on my way to wasted, so I went with some people to the Blue Frog, a bar and grill right next door to a larger messenger company. They we doing karaoke. I sang something, drank something, smoked something, then puked then sang something else. It was time for some other party to start and I followed some randoms over there. There was a bunch of people. I was sobering up a little. Mike Dee was there slapping people for stupid shit and generally kicking up dust. Roxanne Steffek was there all pregnant and radiant. I has talking to her, holding a half drank warm tall-boy. I told Roxy, "Get away from me!" I shook the beer out all over me and a bunch of other people. I guess it pissed some people off.

The next morning I realized that all of the fluid that I had ingested the day prior had been booze. I was a little rough around the edges to say the least. We headed out to the race. I casually rode the course stopping to say hello Kevin from Cog Magazine. I found out that the qualifier was an hour and a half long, two manifest ordeal. No thanks. It wasn't clear if sprints were to be that day or the Sunday. I hung out drinking water and smoking weed, shooting the shit with a bunch of friends that I hadn't connected with in a while. Eventually they announced that sprints were to be tomorrow and that meant I could relax.

New York State Track Championships

2008-08-22T21:49:00.007-04:00

A nice way to spend a Friday afternoon, track racing with friends. I teamed up with Ken Harris and Tony Slocar for the 1/2/3 catagory and went up against Lacorte and his teamates. We lost by two seconds. Better luck next time! I did the Masters 30+ with Harry Zaverdas and Derrick Davis. We had to two heats. Our first heat was perfect. Harry was running a very light gear and he's a pretty slim guy, so he took off like a bat outa Ozzy show. Derrick caught up to him and i was right his draft. Harry's top speed wasn't blazing, but that's good because it paced Derrick's effort, since he was still pushing a lot of air. He really turned it up though on his lap. I was running a 50x14 and that gave me a lot to push off and I really surged through my lap. We did a 1:30.96.

My next heat was the 1/2/3 with Ken and Tony. We had Tony start and both me and Ken passed Tony in the start, but that is better than Tony taking off too fast. We got organized and I felt strong on my lap, a little less though than my earlier effort. Ken flew through his lap and we did 1:28.21, came 2 sec short of Lacorte's team.

I had one more heat with the Masters. This one was a little off. I didn't have enough time to fully recover from my last effort, as one of our opponents was late to meet his wife. Harry was a little all over the place through the back straight. Derrick's effort was amazing but mine was sub par.

I ended up with Silver for the 1/2/3 and the Master's 30+!

Saturday I did my kilo and went home. Andrew did a 1:11.92 which is amazing. I did 1:16.76, which is as fast as I have ever done. That got me the Bronze. Tony got the Silver with 1:15.54. I didn't do the points race and just went home to work. I was a little disappointed that I was so spent from the Friday's team sprints. The three starts, even though they weren't full on kilo starts, took it out of me. I also was looking at Chis Hoy's start technique and I changed my start body mechanics, bringing my hips close to the bars, locking out my arms and exaggerating the hip extension. This changes the movement to something more like the second pull phase of the clean. A little more practice with this new technique and I will shave a second or two off my kilo.

Sunday was sprint day. I had a full plate of races: three rounds of sprints, scratch race and keirin. The first round of sprints was against Ken and Tony. I knew they were going to work together to try to get a win. I looked at Ken's gear and figured that he was going to go long and Tony was going to try come around me at the end. I had the fastest time so I was last. Andrew told me to get in between them and bust up their team work. Tony tried to block me getting between them and he bounced right off me, checked me again and I knocked him out of his pedal. Ken jumped when he saw Tony blocking. I chased him down got the win.

My next heat was Tadeusz Marszalek and Nelson Li. Jared ran up to me as we started and told me to watch Nelson. He looked fast, he was a thick sprinter type. I had the rear. I knew that Todd was going to attack several times to try and wear me out. He jumped right out of corner two. I reacted and he quickly pulled up. Nelson jumped underneath and went to kilo me. I knew that I was going to have to time it right not give Todd a chance to come around me. I waited until we came back to corner two and jumped into the back stretch. That got me into the finals.

Scratch race. I put my 88" on and figured on tail-gunning. The field was spread out, pretty quick. Todd, Tony and Ken kept attacking and I kept reacting. I was intent on not doing any work except bridging, which I did a lot of. Once I would catch them I would just sit in. I went with about six attacks. I kept dragging up the the rest of the field and fought to keep it together. Eventually I let Tony and Todd go and then Ken bridged up, I chased for a little bit. I knew that this combo would wear me out for the rest of the day. I gave up my pursuit. I pulled laps with the next three guys back and sprinted them for 4th. Omnium Points!

My final match sprint was next. I had to go up against Andrew Lactorte. I knew that he was going to win but I didn't want to just give it to him. Ken told me to try and get him angry so he makes a mistake. He said I should laugh at his little jumps and fakes. I got him to skid into a trackstand and gave a little chuckle. He jumped on me on corner two. It took everything I had to reel him in. I got into his draft and hung for a second before trying to come around. He kept that half wheel advantage the whole time, razoring me to the line. It was a crowd pleaser.

My last race was the keirin. Ken, Tony and I worked out a plan to get me the win them the podium. Ken was going to take the motor, and string the race out, Tony was to take second and I third. On the sprint we were going to go three wide so that anyone else would have to take a really high road around us. Sounded good. I drew the motor, which would have had me freaked out if I hadn't had the plan. Ken took the motor but Tony didn't take second. I kept second wheel and Nelson Li took third. As the motor took us up to seed, I started looking around for attacks from behind. Nothing but a pace line. When the motor left, Ken turned up the heat even more. I kept looking back for any surprise jumps. I came up a little and Nelson took the opportunity to come underneath and push me out of Ken's draft. I was out in the wind. I knew that I would have to keep him boxed in, that I had to tough it out. We elbowed around for three fourths of a lap before I took off the back straight into corner three. I got the win with Ken in second and Nelson for third.

Medals: 1/2/3 Keirin Gold, 1/2/3 Team Sprint Silver, Masters 30+ Team Sprint Silver, 1/2/3 Match Sprint, Silver, 1/2/3 Kilo Bronze and 1/2/3 Omnium Bronze. Not a bad day! I celebrated that night at finish line for Victor's Longboard Alleycat.

The End of the Racing Queens

2008-08-21T09:05:00.008-04:00

Last night was the final Wednesday night of the racing season. The end of the season is always a bit bitter sweet for me. I am pretty cooked by this time, certainly not burned out yet but certainly a good medium well. I am pretty stoked to get into my off season training, get my training plan together. Each year I learn so much and taking it and applying to next year is exciting.

I think next year is going to be my big year for track. I have nothing holding me back, no band, nothing. I can focus completely and just put my life 100% into training and racing. I have a very supportive family and friend group, a pretty low stress life. Jay has been talking to a pretty exciting potential sponsor for a CRCA/Affinity track team and he's super excited about the possibilities for next year. He came out to the track yesterday and talked with Tony and Andrew Lacorte about getting on the team for next year. He got us all super excited. I hope that all of these efforts to make a NYC based track racing team are coalesced into a super squad.

The racing last night was good too. I won one race, point-a-lap, got third in a scratch race, and ended up with second in the omnium. That's a good end to the season. The point-a-lap was funny, I went for one point, ended up getting 3/4 of a lap on the field. So I stayed out and got the last three points.

I have three more races to finish this season out: New York State Championships, North American Cycle Courier Championships and then Masters Track Nationals. At States I want a win. Lacorte got me a little worked up because he was telling me about how a bunch of juniors and other T-Town racers are gonna come for the Elite qualifier because they didn't qualify there. He was naming all the guys to watch and some of the notorious assholes coming from the road scene. They don't know Ol' Lumpy like I do. I ain't scared.

NACCC's will be fun. I am gonna defend my sprint title from San Francisco. I am going with Gina, Willis and Dagga. We are gonna get a hotel, do it up. Then it's straight to San Jose for Masters Track Nats. NACCCs 8/29-9/1, Masters Nats 9/2-8. That's a big bitch. The real trick will to not party super hard at NACCC's. That might be impossible.

Four Horsemen

2008-08-21T08:59:00.002-04:00

My racing buddy Luke made this a while back. I just found it again while I was fucking around.
The Four Horsemen from Luke Stiles on Vimeo.

Team Sprint Team!

2008-08-19T18:14:00.003-04:00

Ken Harris asked me to be the start for Adler's team sprint team. So it's me, Tony and Ken to finish. I think I should be second and Tony should start. i feel that my standing start is going to be way to much for them to hold and it will be just like the Olympics and the absurd amount of disorganization in the team sprints. Even Great Britain, who killed it, well Hoy killed all by himself. That's what I am saying though, he should have had a draft but didn't. I think I will do better in the middle anyway, this way I can lead out Ken on an absurd gear. Having a slower start will be better because it will allow us to use higher gears.

HOLY FOAM ROLLER!

2008-08-19T10:06:00.010-04:00

I got a foam roller yesterday because I was sore from Crossfit. I also saw Tropic Thunder. I laughed out loud so much it was embarrassing. Tom Cruise is a genius. Self Myofascial Release!

Foam Rolling: Part I from Patrick Cummings on Vimeo.

Foam Rolling Part II from Jon Gilson on Vimeo.

Olympics

2008-08-19T09:32:00.002-04:00

This is good shit

Weight Training for Track Sprinters

2008-08-17T12:01:00.012-04:00

This is a long one. Just a warning. I didn't write this. It was passed on to me by a fellow track racer and I think this is going to be the basis for my off season. The videos have nothing to do with the text, but are very informative as well. I love training in the gym. So much that I often don't train enough on my bike. I think that this will fit with my training style perfectly. So far we have this post, Crossfit and Tabatta intervals to look forward to this off season!

The Snatch - Part One from Patrick Cummings on Vimeo.

The Snatch - Part Two from Patrick Cummings on Vimeo.

This post came from a group called Supertraining. Paul Rogers is the Strength and Conditioning Coach for the Australian National Sprint Cycling Team. Enjoy! Australian track cyclists more or less dominated the Athens Olympics track program with six gold medals. Here is a unique view from the strength and conditioning coach. My apologies if the following has been posted previously. It is doing the rounds of some bike forums, so some may have already seen it. There's no name on it and that's how I came upon it, but the guy's name is no secret. Just a few points of interest. Ryan Bayley, mentioned below, won the Athens individual sprint gold. Check out the last paragraph for some insights into the last thread on 'endurance paradox'. Note the squat and jump data. My oh my!

---------------------------------------------------------------------

"I am currently the Strength and Conditioning Coach for the Australian National Sprint Cycling Team and have been for about five years. I am also the Strength Scientist for the South Australian Sports Institute in Adelaide, Australia, where the National Sprint Program is based. In addition, for "fun", I help coach a group of developmental sprint cyclists, which form the core of our SA State Sprint team and half of whom are now in the Top 10 sprinters in Australia, which would make them National champions in all but a handful of countries and, when I get time, I roll around the track myself. Some points (for free):

1. We don't keep any secrets from anyone, including the Poms, the Frogs, Ze Germans or the Yanks. In fact, people just generally don't believe what we tell them, disagree or their programs (or minds) are too set in concrete to change. We invite other top riders to train with us and they get faster, but they go home and do the same old thing. The Head Coach, support staff and I are happy to tell anyone and everyone what we do. We usually just don't get time to sit around on chat rooms or make social chit chat on E-mail, let alone write a book. What Charlie Walsh and Gary West used to do with our sprinters when they were the Head Coaches was state of the art at the time and they are both great coaches. You will not find anyone in Australian Cycling who will question that or say a word against what they did at the time, but times have changed and those methods are not quite enough to consistently hit the top spots now, although you can still be troublesome internationally if you've got natural speed. The top speeds have gone to a new level and to reach that level, you have to specialize your sprint riders more. I'm sure if Charlie and Westy were still coaching the Oz team, they wouldn't be doing exactly the same things they were doing ten years ago. They are too smart for that. Most of what we do is based on methods and research that have been around for decades but have not been applied to cycling. It has mostly been used in athletics and we have copied a lot from that and what the French and Germans have done at various times. The Brits were formerly coached by our current Head Track Coach, so they do a lot of similar things too. What the Dutch are doing now, I'm not sure, but they were mostly all speed skaters before they were top cyclists, so maybe there's something in that.

2. We are constantly trying new things and changing what we do, so what we do this year will be different to what we did last year and so on. Australia is a small country and is competing with some real powerhouses in terms of talent pools, resources and money that we can't even dream of matching, so we have to be a step ahead or we're not in the race.

3. What sprinters did 10 years ago is completely different to what most of the top sprinters are doing now. The critical factors that determine success or failure have changed. Tactics have changed and the tournament formats have changed. Training that would win 10 years ago is generally not as successful today, but every dog has his or her day and some old-school trainers still come out on top now and again, but it is happening less and less.

4. Our philosophy is simple. Most events are speed endurance. To win you need to go faster for longer than the other guy or gal. Some riders are better at faster, some are better at longer, but they generally need a bit of both. To have speed endurance, first you need speed. If you can't ride 5.0 for a flying 100m, you won't ride 10.1 for a 200m. Speed is hard to train and takes a long time. Endurance is easy by comparison and we just chuck that on at the end. To get up to speed, you need acceleration and that means power. Power is a combination of strength and speed. The speed part you get on the track, the strength you get in the gym. Low cadence power (0-120rpm or so) we can train in the gym too, but high cadence power (120-200rpm) is too fast to do in the gym and you generally need to be chasing a maniac on a motorbike (e.g., our Head Coach) down the bank to increase that. Or at least, someone faster than you to break the wind so you can go overspeed.

5. Aerobic Capacity (VO2max, AT) is the base for enduros, strength is the base for sprinters. We do three gym sessions and two track sessions for most of the year. Road is just for recovery, to keep them a little bit lean and to keep the sprinters out of the pub and out of trouble. It is generally a max of 2hrs, but mostly only 1 and is very easy – talking the whole time.

6. When strength is the focus, we don't care what numbers they pump out on track, just what they lift. When power or speed is the focus, we back the gym off (2/wk and easier sessions) so we can get the numbers we want on the track (3-4/wk). Generally, half the year is spent focused on strength and half on power and speed (roughly - depends on competitive calendar) although we always train a bit of everything, it's just the proportion of each that changes. The strength work is not all done in one block. We cycle through strength, power and speed at least twice per year.

7. Gym is generally 3-4sets of 3 max lower body strength or power lifts-early in the phase, two strength and one power, later, two power and one strength. I don't use cleans, jerks or snatches with our current riders. They are too technical for maximal efforts unless you have years of experience. We do one bilateral strength lift each session for "core" strength (Squat, Deadlift, Romanian Deadlift) - usually lower back is the limiting factor not legs and this is the only reason I use these lifts – for back strength in standing starts. The rest of the lifts are unilateral. How many feet do you push each pedal with at one time? If you train bilaterally you get stronger bilaterally and unilateral strength lags behind. If you train unilaterally, you get stronger unilaterally. It's a neural thing. Single-leg Press is our bread and butter. Different foot and hip positions for different phases of pedal stroke, standing, seated, etc. I use high speed video to match joint angles and velocities for each rider. We mainly do it ballistically for power - throw the sled as far as you can – at different percentages of max to match up to different muscle contraction velocities for different phases of the acceleration (different cadences). We do a lot of single-leg plyos on boxes, stairs, bunjee sleds, etc during speed phases. Strength and power gains are extremely specific and do not necessarily transfer well. When Ryan Bayley beat Sean Eadie in the Commonwealth Games sprint final in 2002, Sean was tripling 250kg for a parallel back squat and Ryan was tripling 120kg. On single-leg press, they were much closer (20kg) and so was the racing. Single-leg squats (front and back) and deadlifts usually make up the third exercise and are as much for pelvic stability as strength. I'm going to try single-leg pulls and cleans this year, but these will not be our primary power exercises - more of a preparation for the work before Beijing. We have done SL squats, deadlifts and pulls for years now and the riders are pretty stable. An example of numbers - our best single-leg squat figures are 3@165kg on each leg (just over 360lbs). The weakest of the girls (who just entered the squad this year) is 3 @ 80kg on each leg, but she only weighs about 50kg. Two riders have done the 165kg so far. We have riders who can do sets of standing hops onto 1m+ boxes. The lowest is for one of the girls and is a 70cm box for sets of 8 each leg.

8. Upper body, we do two exercise per session (a push and a pull in the same plane of movement, different each day) in general prep and two per week in specific prep (both pulls) so they can keep hold of the handlebars in standing starts. The girls are starting to push themselves off the bike, their legs are so strong (around 3 @ 250kg on each leg for the girls and up to 350kg for the guys on SLP). Abs and core, we do two per session – one mainly flexion, one mainly extension. Some have rotational or lateral components, but not isometric holds or pilates mumbo jumbo. If their "core stability" is poor, they wouldn't be able to squat on one leg. Lying on the ground and waving your legs in the air doesn't transfer to the bike. That might annoy the physio's and guru's who make money out of Swiss balls and all that stuff, but I tried it for three years in 20 different sports and it didn't make any difference to performance or injury rates. They get really good at balancing on a ball, but there's no Olympic event for that. It doesn't transfer to the sport. Fix their technical problems in the actual technique (soapbox time is now over).

The Deadlift from Patrick Cummings on Vimeo.

9. A Gym session lasts about 2.5-3 hours for 6 or 7 exercises, a maximum of 33 sets including 12 warm-ups sets, so that's about one set every six minutes or more on average. We don't set maximum rests, just minimums. If they need longer to get their heads in gear, they take it. Ryan Bayley is the slowest trainer in the world. Lucky he's so bloody fast, they'll pay my bill to sit there and talk about muscle cars and heavy metal music. Reps are a maximum of 6 for strength, and 4 - 15 for power (less for high percentages- 60-70% max, more for low percentages - 20%, or BW for plyos) Total contraction time for a set (not counting hang time in the air) is around 6-8s max - phosphate energy system all the way. Minimum of 2 min rest, but that is never in danger. Only the phosphate energy system can deliver energy fast enough for maximal work and you've got about 8s max.

10. On the track they take about 3 hours for 3 or 4 efforts including half hour warm-up routine - same as pre-race warm-up. Warm-up, change gears, roll-up, effort, roll down 20-30min rest, roll-up, effort, etc. Lot's more rest. Rest usually consists of sitting on their arses, paying out on each other, drinking Coca Cola (sponsorship please - the Coke bill is killing us) and the occasional chocolate cake. This is especially good when there is a joint sprinter/enduro training session. (Enduros don't get any cake - they're too paranoid about body fat). In general prep phase, the sprinters ride to track and gym (15-20min easy each way) and in spec prep, they drive. Each track effort is no longer than about 15s and usually less than 10s. Again, mainly phosphate system.

11. The one thing we do that most coaches can't cop is this. If you don't make the target times or loads on the first effort or set, you warm down and go home. You aren't fresh enough to train at a level that will make you improve. If you do a PB, you warm down and go home. If you are on fire that much you can blow yourself to pieces in a couple of sets or efforts and it will take weeks to dig you out of the hole you put yourself in, so whatever it is, if you PB, you stop and come back next time. This philosophy takes everyone a while to accept, but it works. When we don't follow the rules, if we let someone pump out a series of PBs in one session, they are almost invariably wrecked for weeks afterwards and we never get close to quality training during that time. Sometimes, you can see it coming, but sometimes it just comes out of the blue. When it does, warm down, go home. Sometimes, at lower levels you can get away with it, but the better you get, the more capacity you have to exceed your normal limits, the more this becomes important. Enduros don't need to do this. Everything is submaximal.

12. In general prep, the sprinters might do 2 x 1hr easy aerobic/coffee rides per week and an easier recovery ride on days off (unless they're too fat, then they might do 2hrs and less chocolate cake). This year, we are doing a total of six aerobic development rides (over Christmas – fat time). In spec prep, they just do the recovery rides.

13. We generally always do track after gym. Gym in mornings (8:30am-11/12) track in the arvo (2:30/3pm-5:30/6pm). If the gym session is too hard, it will bugger them for track. As I said, for about half the year, we don't care. For the other half, I water down the gym so the track work is 100%. There is some short term potentiation from doing some maximal strength or power efforts but the research is not clear on time frames since everyone does something different. This is one thing we are looking at. If we do two maximal power ergo tests (6s with 4-5min recovery), the second one is always much better. The same has been shown with some contrast- loading studies on squats and plyos, etc., but an equal number of studies have shown no effect. The time courses and stimuli are always different though, so it's hard to compare. I think there's something in it so if you find something that works for you, go with it. The exception is start sessions. We never do standing starts after gym. If we do, they are always crap sessions.

14. Coming up to the major comp for the year (Worlds or Olympics), we slot in a speed endurance block. This involves the addition of some longer sustained efforts or sets of short efforts with low recovery once or twice per week, usually one on an ergo and one on the track. This increases the muscles ability to buffer hydrogen ions from the anaerobic glycolysis energy pathway that you have to rely on when the phosphates run out and increases the enzyme capacity of that pathway as well, so it can run at a higher level. Adaptation is relatively fast and 6-8wks will usually give a massive increase in this capacity.

15. Here's the logic. Volume is a speed killer. It doesn't matter what you do, if you do a lot, it will make you slower. The protein in your muscles (myosin heavy chain isoforms for those who know their molecular biology) will change to a slower, more endurance friendly type if you do too much volume. This is individually variable, but two sessions every day of anything will make you slower as will lots of aerobic work. You might still be fast for an enduro, but in sprinter terms, you're still slow. Going slow makes you slow. If you want to be able to go faster, then going at less than maximal speed generally won't do it. If it does, then you weren't operating at 100% before. That's OK. Most people can't switch everything on. You have to practice it. It takes years to reach your 100% level even without any actual physiological improvement. Most sprint events require sustained power output at cadences over 160rpm. If you don't practice this, you won't get good at it. Most people will spend all their bickies just getting up to 160rpm on a decent gear, so to train maximally at that level, you have to get up to 160rpm without using up your phosphate stores. That's where the motor bike comes in. Use the slipstream to get up to max speed or over and then spend your bickies. That way you work maximally at maximal speed. You have to train your nervous system to coordinate your muscular contractions at that speed. Same in the gym. If all you do is slow, heavy. You get STRONG and SLOW. You need to do most of your work at race speeds using submaximal loads but at high speeds. If you can't do single-leg stuff, then Olympic pulling movements are your next best option, but unloaded plyos are more important for higher cadences. You don't need to be able to clean or snatch or jerk. The pull phase from the floor to full hip and knee extension is where the gains come from. What happens after that doesn't matter. You can throw the bar out of the window and the gains will be the same. I would only recommend this on your last rep as most gym owners get quite irate about their equipment being heaved out into the street, as do passing pedestrians. The overspeed work will come as you try to get away. Use your maximum capacities at the maximum rate and in as specific a way as possible to transfer to the bike. I can outlift all our top riders in the gym and out-power them on the ergo, but I'm not in the race on the track. I can't put my power through the bike into the track. I'm just not technically as good as they are. Ryan Bayley may look like a monkey humping a tennis ball when he sprints but most of his power is getting onto the track.

...

Weight training for enduros. The same strategies apply but maximal strength and power are less critical. All endurance riding, even the bunch sprint at the end, is really submaximal. A little bit of gym regularly helps to maintain the structural integrity of the body, prevent imbalances and prepare you for crashes, but the real gains come on the road. Racing is the best training. All our best track enduros race on the road in Europe. They come together for camps to touch up their track skills, but all of that was learnt as juniors and in domestic track racing on the way up. For strength endurance on the bike, ride up hills in the saddle on bigger gears. That was the only strength work out team pursuit did for the last three years and they won everything there was to win with a bucket load of world records to boot. Incidentally, they are also the fastest starters."

--------------------------------------------------------

Paul Rogers Gympie, Australia

Hoy!

2008-08-15T13:57:00.006-04:00

I just watched the team sprint on MSNBC. That was amazing. Chris Hoy did the whole race by himself. I can't help but feel he had something to prove about the loss of the kilo.

BTW my friend Ashira met Chirs at the LA World Cup last year. He gave her his flowers!

My! What a busy week!

2008-08-15T10:23:00.010-04:00

Ok. Let us get comfy. A bunch of shit happened this week so far and it ain't even over yet!

Good News: Racing.

T Town was fun. I got DQ'd for cheating because I dropped off the back of the pack and towed Tony up to help him lap the field. Tony didn't get DQ'd just a warning, ended up with 3rd in the omnium. Nobody ever laps the field at Kissena, that situation is kinda new to us. We learned some rules and Tony got upgrade points. Success through failure. The best I did was 6th place, give or take, in the 15k Scratch. I elbowed my way on to Pat Gellineau's wheel with 3 to go and I took it all the way around. I didn't even see him until the race was more than half over and he got 3rd. I love that guy's racing style.

Kissena was good too. I was a little distracted from earlier that day and I was cooked from racing the night before but still managed to get 3rd in two scratch races, the 1/2/3 and the A Feature.

Bad News: Metal.

This shit is heavy (hehe). Hugs and I were kicked out of Atakke on Wednesday. I saw Hugo's dismissal coming but mine was out of the blue. Hugo left after they told him. Parting words: "Bill, were not in a band anymore. Watch your mouth around me."

I didn't really get it at first. I told them I didn't want to be out that I would do what I need to to stay in. Sam didn't say anything. Chloe chimed in that it was up for debate. I demanded to know why it was. Bill said that it was business. That two promoters, Greg Dailey from Phily (Pointless Fest dude) and Ian Dickson from Jersey (Hardcore Gig Vol. dude), had told him that they wouldn't book us because of me and Hugo's bad behavior. Specifically that they said my ego was too big, that I acted like a rockstar and I was only in it for myself and that I wasn't a part of the scene. He also cited that I don't practice at home and that I blew up at him at Knitting Factory show, that I often don't help with loading and that bailing on them Saturday night to go home with the girl was the last straw.

I have to get all James Joseph and call bullshit on Bills reasons. I have to call bullshit on Bill. He kicked me out because we don't get along. Because he can't control me, because I argue and fight to get what I want out of the band.

First the lies about two promoters. I might understand Greg Dailey being a little leery of Hugs and I for smoking a big joint in the backstage of the Knitting Factory and getting yelled at by the sound guy. That's the only time that I was involved with him in the last year. Bill didn't mention that, he just repeated a criticism that he's had of me since the beginning of our performances. He first told me that my ego was an issue was when I wanted to wait a few minutes to play at Europa. We were on stage and the promoter wanted a band playing when people came in. I wanted to wait for the initial line at the door to get into the club to start. We started according to Bill's rules. So if he hadn't just repeated what he told me often before I might buy that. He also mentioned that I didn't do it for the scene. I don't. I make this music for the 15 y/o version of my self, the outcast in rural America. I took solace in metal and punk growing up alienated and lonely in a very small town. I took solace in knowing that there were others like me in the world, others that were frustrated and angry. Others that knew there world is fucked, that society is fucked. That people are fucked.

I mentioned this to Gina and she said that she'd heard other people complaining that I didn't deserve to be in Atakke because I don't hang out and I don't support the scene or go to shows. Funny.

Yes, I blew up at him at the Knitting Factory. That was a complex issue. Without going into too much detail, lets just say that in the number and severity of blow ups that we have exchanged throughout the last two years, Bill is winning.

Not practicing at home. Thats not true either. I don't practice at home often or frequently, but leading up to the last few big shows and the recording earlier this year I did. Just a couple of sessions between practices. We did practice three days a week. I train, race, and run a business outside of the band. Plus I had a girlfriend. Full plate.

Truth of the matter was that I was stretching my abilities to play some more of our technical material. I am a mediocre/hack bass player. But that's what us bass players are, thats why we don't play guitar. I do have a good sense of rhythm and was super tight with Hugo's drumming. We're gonna keep playing with James on guitar.

Finally, the loading issue. To me, this is the funniest one. I load a lot of shit. I have only just bailed on loading that one time that I can recall. I might have bailed a couple of other times. We have played a lot of shows. There have been times that factors other than getting laid (e.g. work, not being told when we were meeting to load) have kept me from loading in or out but, I more than make up for it for the countless times I have loaded out or in all by myself, or done the bulk of the heavy lifting (they call me Muscle Tits). Plus Chloe bails all the time. To do coke. Bill said he yells at her, but he doesn't kick her out of the band.

Whatever. I don't want to be in a band with Bill anymore. I can't surround myself with people that I hold such negative opinions of. This is for the best. This frees me up to go to the NACCC and defend my sprint title. Plus I like this girl I met. The band thing adds an element of visceral intensity to the agape emotions of meeting someone new. I can't help but draw similarities to when I quit Trackstar.

Tabata Intervals

2008-08-12T13:36:00.009-04:00

What is a Tabata interval, you ask? It's a reference to a Japanese study on the best ways to improve aerobic and anaerobic conditioning. It is a series of eight intervals of 20 sec maximal efforts with 10 sec rests. According to the study a 5 days a week/six week training protocol (on a bike, even) of this improves anaerobic performance by 28% and aerobic gets a little 14% boost as well.

Wow. Those are some significant numbers.

Some casual Googling of Tabata shows that there are some mentions of cycling in relation to these, but nothing too specific and definite. On guy's work out had him doing three sets of eight in one workout. Ouch!

So I tried to do a complete set of eight intervals today on my rollers today. Three times I tried. The first time I completed three intervals. I attempted the fourth but I was so exhausted that I almost fell off the rollers. Max speed 46.7 mph. The first work effort was easy. I jammed up to top maintainable speed and held it. Rest. 10 sec Rest. Go again. In the second effort acceleration was harder, the previous top speed was tough to hold but not super taxing. Ok Rest time. It's already over? Go again! This time I was bouncing a lot, having trouble seeing my computer for top speed and time. Really tough to get to top speed. almost impossible to hold. Rest. Again!? This last work effort was a mess. I was bouncing all over, losing all of my roller form. I almost fell off the rollers and that broke my concentration. Maybe rollers isn't the best venue for Tabata. Subsequent attempts at Tabata efforts had me quitting after three. I tried to pace myself, aiming for a 90% effort, just to see how many I could do and they all ended the same: practically bouncing off the rollers. I think that a trainer or spin bike would be better for for the Tabata regiment.

My heart rate was in the high 180's by the last of the efforts. These were some of the hardest workouts I have ever attempted. I coached Hugo through two sets of 4 and he looked like he has gonna die. I can't imagine plowing through 8 efforts, let alone three sets of 8. These are definitely getting added into my training program, once a week in the off season and then twice a week in my build phase. I want to be able to complete a set by October and two sets by January. I ain't gonna fuck with it before the States. Don't want to tax myself that hard again.

A roller-skating jam named Saturday

2008-08-11T15:49:00.014-04:00

Saturday was fun. I stayed up late on Friday watching the Olympic Road Race on the Internet. It was a bit hazy, but gorgeous. The long helicopter shots of Beijing were gorgeous. The only adio was the helicopter blades and the various revs and beeps of the support cars. Without Paul Sherwin and Phil Ligget it was almost a meditation on the act of cycling. That might have been the weed talking (thinking).

So I awoke a bit late. The morning was gone and my room was beginning to heat

up. It was time to go to the track! I got my coffee and my shit together, payed a quick visit to Kate's to smoke the wizard with her friends, Mouth of the Architect.

Khaari was at the track and he is fast, I am kinda scared of when he gets out of the juniors. I knew I was gonna get some good work outs today. Dan was there and he was kind enough to motorpace me around for few goo efforts. I ledout Khaari a couple of times. His power is breathtaking. Hope he stays with it. I did a few flying 200's with the new wheels. My goal is sub 12, and I am getting just under 13 sec. The new Zipp wheels didn't help either. They are signifigantly stiffer than my Mavic Ellipses. I had too much air pressure in the tires, 170 psi is just too much for Ol' Lumpy. My first run had me bouncing around the corners too much and I had to correct my line. 13.9, bad. Tried again from the saddle with and got 13.6. still bad. Let out a little air and focused on keeping my upper loose to absorb the bumps. 12.96. Better but not the goal. I wanted to wait and recover completely but I was already late. Next week I gonna do them fresh, not at the end of my workout. I had to leave and book it back home in time for work.

Work was where this Saturday really started to come together as my magnum opus. I switched sides so that I could be done at ten, when the show started. Only problem, Mighty Diamond and Teddy's both close at 11 pm, and we play at 10:30. I got a call at 10 from Teddy's. I was supposed to be at the show already. Worse yet, I had to ride right by the show on my way to the delivery. Nick from Absurd System recognized me, yelling "What the Fuck, Man?!" as I rode by. I did my delivery and made it back to the show in ten minutes. Bill rushed me in to set up. My tooth was hurting me and I paused by the bar to get a shot and a beer. No way, Jose. I get my drink from the back bar after I set up, because as usual, it is Bills way or the highway. I didn't load in so I didn't grab all the cables I needed. Or a guitar strap. So I had to borrow all that from After ze Bombs. They were nice about it. Good to go!

The show fucking sucked. The drums were miked and that was it. All we could hear in the monitors was Hugo's rhythmic racket. We opened with Vitreolouse and I wasn't rocking as hard as I could, but the tooth and training earlier on top of working had me a little down. Hugs fucked up the changes on our second song, Ruinous Future. We made things better through the breakdown but the damage had been done. We were supposed to head right into our third song, Gag Order, but Bill broke a string and had a hissy fit on stage when no one noticed and we bounced right along with the song. We stopped and made some awkward stage banter. I checked my phone. No calls. If one came in now all I could do is deliver it after the show.

We finished playing at 10:55. I had succeeded in playing a show on the clock. Punk! I left the Supreme Trading and cashed out at the last of the restaurants. I returned to show and Hugs was schmoozing some pr guy. We decided to go to my apt for big Bob Marley joints. I hoped to catch Unearthly Trance but it wasn't in the stars. I got back for After ze Bombs. They rocked hard and there were a lot of people dancing around. A girl aproached me and tried to tell me something, but I couldn't hear her. We ended up buying each other drinks after the show. We were loading out our gear and she came out to talk to me some more. A bit of making out ensued and an Irish Good Bye to the band got us to my apt. The final Maestro's stroke.

Best Track Crashes

2008-08-09T18:36:00.001-04:00

Air Time!

Little Kid Cartwheel:

Notice the flying bike take out the two riders at the top of the track!

Slap Happy.

My friend Andy in Australia was in a halo cast after this:

Substance Abuse: Race Day Boost

2008-08-08T10:19:00.010-04:00

Active Ingredients: Sodium Phostphate, Glutamine.
Designer Drug: Stay hard longer in the red zone.
How High?: Definitely works.

Sodium Phosphate is mentioned in the Cyclist Training Bible. Supposedly it coerces the hemoglobin in your blood to dump all of it's oxygen at the muscle. This provides a boost to top end aerobic metabolism. I would think that this would keep you from tapping into the anaerobic pathways until later into the effort. I used it for Opening Day at Kissen this year and I definitely felt stronger in the kilo and the keirin. Both red-zone anaerobic workouts. It carried over into the weight room too. I was pretty impressed with my workouts the week following the event.

The Glutamine thrown in is for general muscle repair. Glutamine is the primary amino acid that muscles are composed of. Having a little more glutamine in your diet well help you recover completely before a big race.

Cyclist Tranining Bible states that the effects diminishes upon continued supplementation and that it is best to use this only once or twice a season.

Crossfit Pt 2

2008-08-08T10:19:00.003-04:00

So I have been doing the free beginners classes at Crossfit Brooklyn for three weeks now. I can't help but think it has helped with my performance in the last few weeks. The metabolic conditioning workouts are intense and short. They have a big emphasis on the power through the posterior kinetic chain. Box jumps, burpees, wall ball, tuck jumps. Good stuff for the track sprinter. I am gonna sign up for the Elements class as soon as I have the cash.

Atakke Sat at Supreme Trading

2008-08-07T16:59:00.009-04:00

We are playing at Supreme Trading on Saturday. Unearthly Trance isn't just a clever name and After ze Bombs is from Montreal. TOO MUCH CRUST!

I love playing at Supreme Trading. Good sound, nice room, weird wookie painting, it is two doors down from my house. Makes smoking blunts between bands a little bit easier.

We are playing with childhood friend's band Wendol in September. It is awesome how we both ended up in punk/crust/metal bands and now that we are all old and shit we can play shows together. We used to play Nirvana and Sex Pistol covers together.

New Wheels and 3rd Place Omnium!

2008-08-07T15:46:00.010-04:00

Wednesday at Kissena was the only racing I got into this week. I got to Tom Dolan's house on Tuesday only to have him decide not to go to T Town on account of the big green rain blob that was gonna hit at 6 or 7. I concurred. I went off looking for a bolt on skewer for my new wheels.

Did I mention my new wheels? Former teammate o' mine Austin Horse sold me his original 440 Zipps on the layaway plan! Stoked! I needed to get a skewer for the front. I went to six bike shops in three borros before I found one, B's Bikes in Brooklyn, that had one that wasn't a locking skewer of some sort. I even went to Toga, against my better judgment. They proved to be just as big of asses as usual. I hate them.

Kisssena, yes. There were a tone of people there last night. They had two cat 5 fields. I got there late and didn't have time to warm up. I put too much air in my tubulars and was bouncing around too much during my first race, a points race. I dropped out after the first sprint. Oh well it was a good warm up. Next was a 5 lap super tempo. 3/2/1 points on each lap. Tony got away right off the bat and I sprinted up to him. I took a lap behind him and said that he should pull up and let me work that I wouldn't sprint him for the lap. Just as he pulls up top let me pull through Todd caught us and passed over Tony. I managed to say never-mind to Tony before taking off. Todd was slowed just enough by Tony that I had a good gap coming around for the third lap. We split up the rest of the points and I got second. Yeah!

7 lap scratch. One guy went off the front while I sat in the back with John Campo while the cat and mouse played out. Ken Harris was off the front with two laps to go and made a hard drive up to the front, tried to get a good position then just decided to go after not really finding a place to hide. I was running down Ken pretty good on the bell lap when he looked back at me and took off. I caught a tailwind in corner 3 and along with my big fat thighs, I closed the distance on him to half a bike. 2nd place number 2! The feature was a miss & out. I made it about a third of the way into the race before I let myself get pulled. I hate m&o's, and I had third in the omnium, anyway. Elite Nats just might happen!

I am gonna sweep the State Champs

2008-08-06T09:59:00.002-04:00

Goals. It is important to have them. I have them every so often. They kinda pick themselves really. I have no real conscious control over it. Influence, yes. Its similar to love. I have identified criteria for my goals, like attainability. Similarly I have identified my preferred traits in mates, like tattoos.

So for New York State Championships on August 23,24, my current goal is to sweep the sprinters trifecta: Keirin, Match Sprint and Kilo. My kilo times have been improving through the whole season. I want to do sub 1:15, which I am confident is attainable. I think I am gonna go for a 92-94 inch gear and use drop bars. The match sprint is gonna be the real struggle, because Andrew Lacourte is back on his bike after his crash that seperated his shoulder. He isn't doing massed start races anymore but he has started training again. We shall see!

This Week at the Races...

2008-08-01T19:31:00.007-04:00

Fucked from birth.

I stayed up late on Monday night. Some Kind of Monster came on VH1 Classic at like one o' clock in the goddamn and of course I watched all three hours. Fucking Metallica. I slept in and made my breakfast at Willburg my pre-race meal. Kinda convenient. I lagged around Kate's house till 2 watching the Harlem Crit on the Olympics Channel (Universal Sport). I recognized a handful of my racing buddies: Ken Harris, Rashad, Raj a.k.a. "Spider."

Watching the race only gave me a half an hour to get my shit together at my house. I had to see the crash at the end since I missed it when it happened. When I got home and realized that I had to shave my legs. After taking a shower I started to pack up my race gear. I couldn't find my racing license and I started to panic. It was 2:30 already. I had to be out the door. I tore apart my apartment to no avail. I started my usual excuse cycle, getting overwhelmed with the stress, just thinking about how easy it would be to just give up and not race today. I was sore from Crossfit, I didn't have my license, I stayed up to late, I didn't eat right, I was already late, no time to print a rider release. I sat down on my couch and reached down to unbuckle my shoes. As my fingers flicked at the ratchet I got a wave of confidence. I stood up and looked at the clock: 2:47. I still had enough time. I had my numbers from last week, they'd remember me. Fuck it I am racing.

I usually meet Will at the George Washington Bridge. I takes an hour from my doorstep to the bridge. Today, I headed up 1st ave to save time. I usually take a stroll through Central Park and then take St. Nicholas to the bridge. Not the fastest but nice and casual. I figured if I took 1st ave all messenger style I could save a bit of time. I got to 125th where 1st ave ends and headed west. Traffic through Harlem was slow and go. I got to Fredrick Douglas and in my rush turned up and followed it to the end. After a while I realized this was not the right way. I kept going thinking that I would find a way to get over. I had to backtrack 30 blocks to cut over to St. Nick. It was 3:30. I sent Will a text letting him know that I was still on my way. He replied that he was running late too.

We talked about Metallica and listened to Megadeth the whole way to Pennsylvania. It was nice.

The racing was good and fast at T Town! My first race was a 2k final. In this same race last week I was pushed off the track and wasn't going to let this happen again. I stayed in the back and watched for crashes and general sketchiness. No crashing but general sketchiness abounded. Lots of riders at T Town, especially in the 2/3 field have big engines but shit drivers. Totally different from the 1/2/3 field at Kissena. I have been racing with those guys for years. They all keep their lines and respect eachother's space. Not so at T Town. Way more aggressive. I feel like I am in a road bunchsprint every time I come around for the line.

Anyway the 2k Final. I sat in alternating my ride from a junior to girl then back to the junior. I made moves to the front with two to go. There was a break off the front that I chased around the corner. There was one Ausie girl, Kaalie McCulloch from the break that sprinted out. Pat Gellinea the ancient racer was a head of me chasing too. He left the back door open and I tried to come underneath him for to beat the girl for second but it didn't happen. He reminded me why we don't go underneath by coming down on me after the line. Thanks for that old dude. I don't care if you being inducted in T Town's hall of fame if you crash me out it will be your hip that breaks not mine.

There was a Miss & Out that I didn't do.

There 1k heats that were just drag races. I was drafting Tony, thinking I had a great free ride. I was a little impatient and I put myself in the wind to try and improve my position at 2 laps to go (of a 3 lap race) but I couldn't. Sprinting didn't help. It was a drag race until the very end.

In the points race that Tony was off the front in a break trying get a lap. I was in back listening to the announcer saying that there was only one point for the field, that the break was taking all the points. I was asking myself the worth of all of this effort when the pack fell apart and I was suddenly in the wind. There was a chase group ahead and this guy came over me attempting bridging up to the chase. I took his wheel out of habit and cruised up to the chase. When I got there they had only 20 meters or so until they caught Tony's group. I kept the momentum from this guy's bridging effort and sprinted up to the front to shut them down. I hung out there in the middle and coasted. I heard the announcer say that the pack was coming back together. Tony and crew were back up to a half lap. Job done. I droped out of the race. Tony won that race and ended up with a 4th place in the omnium. There was a 5k final for the feature that I can't recall.

Kissena the next day was like a blessing from god: Win & Out, 7 lap Final and a 3 lap Tempo. No Ken, no Karl, no Andrew. Just me and the ten other kinda fast dudes that I could beat. Enough for upgrade points! The Win & Out was simple, Todd went off the front and I kept my position until the first bell lap. I was right behind Tony getting another free ride along with a perfect lead out. I screamed at Todd as I passed underneath him because he kinda looked like he was gonna try and block me. Later he told me that he wasn't gonna come down on me. I was just being a little preemptive. Win #1!

The next race was the 7 lap Final. Eugene from Mengoni took off right away and got about half a lap. The field was stretched out chasing his road fitness. I worked through the pace line and when I got to the front I coasted a full lap letting Eugene's lead to get up to 3/4 lap. I was content with 2nd and I wanted to crush the field's confidence and ruin anyone's chance for the win. I took the sprint for 2nd with ease.

This left the 3 lap Tempo. I knew that I was gonna have to surprise everyone and get the first lap and try for the last. During the first (neutral) lap I drifted to the back. Eugene was back there too and I almost asked to see if he wanted to trade laps. But I didn't. They blew the whistle and I counted to ten and left and caught everyone off guard. No one could respond. I was going too fast by the time I got to the front. I got a half lap by the time I crossed the line. I knew that I could keep them off for another lap, that It would be hard but it was possible. I got the next one and enough points for win #3 and the omnium. After crossing the line I sat up and let the pack fight it out for the rest of the points. I finished dead last with a bad-ass fist pump that got a laugh out of the spectators.

Didn't do that well in the feature Devil's Scratch, but I won the omnium so I didn't care. Cat 2 here I come!

Crossfit

2008-07-24T17:29:00.000-04:00

Taking my second free Crossfit class tonite. Super stoked. Took my first one last Sunday with my ex. I was sore for the first time in awhile.

The Crossfit philosophy and methodology are right up my alley. The main focus is on functional strength and power. They use plyometrics, gymnastics and olympic lifts with a lot of variation so the body is forced to adapt constantly. I love the oly lifts, but I am kinda intimidated and want at least a little coaching. I still might go to LBH since that is paid for, but I like the atmosphere at Crossfit. They are jerks (he he) at Lost Battalion and the Crossfit location is way more clean (tee hee). LBH is tougher tho.

T-Town Report

2008-07-23T17:46:00.000-04:00

I feel like racing at T-Town is what racing is supposed to be like. Its way more formal and organized. Track announcer and everything. The Cat 2/3 field is plenty fast. Hectic to boot. I got pushed off the track, off the cote d'azur onto the asphalt apron during the first heat of an 2k scratch race. I would have won that event. Oh well, that's racing. There was a miss and out that I had some fun in but only lasted halfway through. Don't care.

The feature was a 50 lap (10 mi) scratch. Survival was the theme of that race. If you know my racing style you would be suprised to hear I finished 7th out of a 35 man field (give or take). I was so focused on staying out of the wind that I actually had a shot at the win. I am certainly no endurance rider so finishing was a major accomplishment for me, and the top ten finish was a major confidence boost. It was a hectic mash; a totally unorganized field. I had to be on my toes the whole time. I actually skidded out of reflex twice. I have never done that before in a race. I think it saved me from crashing, but I feel for whoever was behind me. I got pushed onto the blue band twice but just went with it and got back on the track. The cat and mouse was intense. I clawed up to a chase group on an early two man break. Tony from Adler was in the break so I just pulled up. No work, just getting dragged through. Shitty sprinter move, whatever. I made it through the pace line three times without working before it broke up and was brought back into the pack. Tony was caught, but attacked again, almost lapping the field. But not.

This was about halfway through and I still felt good. I was surprised to see the 20 lap card when I first checked. I told myself I had to stay in, recover and finish the race. There was a six man break with about five to go, but I was nowhere close in proximity or recovery to make a move to respond. So I stayed with the pack. There was a big acceleration with two to go and I started to make moves up to the front. I got there halfway through the bell lap and almost caught the last guy in the break since they had shut down on the straight. A better focus on position would have gotten me a position on the podium. Better luck next time!

boston tour

2008-06-15T14:05:00.000-04:00

We are playing a show tonight at the Wheelchair in Worcester (Woostah?) Mass. This little tour test ride is keeping me from both the CMWC in Toronto and the Harlem Crit. We'd better rock.

Race Results

2008-06-01T09:59:00.000-04:00

Placing	Event	Race	Location
Bike Messenger Races
1st North American Champion!	Sprints	North American Cycle Courier Championships 5.27.07	San Francisco, CA
1st World Champion!	Skids	Cycle Messenger World Championships 10.22.06	Sydney, Australia
1st	4k	Melbourne Massive: the Prequel 10.15.06	Melbourne, Australia
1st	Skids	Melbourne Massive: the Prequel 10.15.06	Melbourne, Australia
1st	Time Trial	Monster Track 7 3.05.06	New York City
1st	Track Stand	KyotoLOCO 9.23.05	Kyoto, Japan
1st	Gold Sprints	KyotoLOCO 9.23.05	Kyoto, Japan
1st	Omnium	KyotoLOCO 9.23,24.05	Kyoto, Japan
1st	Dispatch	KyotoLOCO 9.24.05	Kyoto, Japan
1st	Skids	Mermaid Parade 6.25.05	New York City
1st	Skids	Midwest Jumpinships 6 4.23.05	Columbus, OH
1st	Alleycat	Stupor Bowl 8 2.7.05	Minneapolis, MN
1st	Skids	Kinda Special Olympics 1.1.05	New York City
1st	Gold Sprints	July 4th 7.4.05	New York City
1st	Skids	July 4th 7.4.04	New York City
1st	Team Time Trial	Boston Scrambler 5.24.03	Boston, MA
1st	Relay	Boston Scrambler 5.24.03	Boston, MA
2nd	Gold Sprints	NACC'S 2006	Philadelphia, Pa
2nd	Alleycat	12 Monkeys 3.11.06	Philadelphia, Pa
2nd	Skids	Monster Track 6 2.15.05	New York City
2nd	Backwards Circles	KyotoLOCO 9.23.05	Kyoto, Japan
2nd	Gold Sprints	Bay City Relay Cup 12.11.04	San Francisco, CA
2nd	Alleycat	Cranksgiving 11.20.04	New York City
2nd	Relay	BMC 8.1.04	New York City
2nd	Omnium	Boston Scrambler 5.24.03	Boston, MA
3rd	Alleycat	Lady Libertine 6.4.05	New York City
4th	Skids	CMWC 2005	New York City
4th	Sprints	Mermaid Parade 6.25.05	New York City
4th	Alleycat	Scared Shitless 9.9.04	New York City
6th	Alleycat	Monster Track 7 3.04.06	New York City

Track Races
3rd	Feature Scratch	Kissena Twilight week 16 2008	New York City
3rd	Scratch Race	Kissena Twilight week 16 2008	New York City
2nd	Super Tempo	Kissena Twilight week 15 2008	New York City
2nd	Scratch Race	Kissena Twilight week 15 2008	New York City
5th	Points Race	Kissena Twilight week 15 2008	New York City
1st	Omnium	Kissena Twilight week 14 2008	New York City
1st	Win and Out	Kissena Twilight week 14 2008	New York City
1st	Tempo	Kissena Twilight week 14 2008	New York City
2nd	Scratch Race	Kissena Twilight week 14 2008	New York City
3rd	1 Mile Final	Kissena Twilight week 12 2008	New York City
5th	Snowball	Kissena Twilight week 12 2008	New York City
1st	Kilo	Kissena Twilight week 11 2008	New York City
1st	Point A Lap	Kissena Twilight week 11 2008	New York City
2nd	Scratch Race	Kissena Twilight week 11 2008	New York City
3rd	Omnium	24/7 Pro-Am Series June 17 2008	Trexlertown, Pa
1st	Keirin	24/7 Pro-Am Series June 17 2008	Trexlertown, Pa
2nd	Flying 200	Kissena Super Sprint Sunday June 1 2008	New York City
3rd	Match Sprint	Kissena Super Sprint Sunday June 1 2008	New York City
4th	Points Race	Kissena Twilight week 3 2008	New York City
5th	Scratch	Kissena Twilight week 3 2008	New York City
2nd	Scratch Race	Kissena Twilight week 2 2008	New York City
2nd	Chariot	Kissena Twilight week 2 2008	New York City
3rd	Scratch	Kissena Twilight week 1 2008	New York City
1st	Omnium	Kissena Opening Weekend - April 26 & 27 2008	New York City
1st 1:18.4	Kilo	Kissena Opening Weekend - April 26 & 27 2008	New York City
1st	Keirin	Kissena Opening Weekend - April 26 & 27 2008	New York City
1st 1:32.03	Team Sprint	Kissena Opening Weekend - April 26 & 27 2008	New York City
2nd	Scratch Race	Kissena Opening Weekend - April 26 & 27 2008	New York City
3rd	Points Race	Kissena Opening Weekend - April 26 & 27 2008	New York City
5th	Miss and Out	Kissena Opening Weekend - April 26 & 27 2008	New York City
2nd	Points Race	XX Days 2007	Zurich, Switzerland
1st	Snowball	Kissena Twilight week 6 June 5 2007	New York City
1st	Omnium	Kissena Opening Weekend - April 28 & 29 2007	New York City
1st 2:50.34	2k Pursuit	Kissena Opening Weekend - April 28 2007	New York City
1st 1:33.30	Team Sprint	Kissena Opening Weekend - April 28 2007	New York City
1st	Match Sprints	Kissena Opening Weekend - April 29 2007	New York City
1st	Keirin	Kissena Opening Weekend - April 29 2007	New York City
3rd	Points Race	Kissena Opening Weekend - April 29 2007	New York City
6th	Scratch	Kissena Opening Weekend - April 29 2007	New York City
1st	Win & Out	Kissena Spring Series - April 22 2007	New York City
3rd	Triple Sprint	Kissena Spring Series - April 22 2007	New York City
1st	Omnium	Kissena Opening Day 2006	New York City
1st	scratch	Kissena Opening Day 2006	New York City
3rd	Points	Kissena Opening Day 2006	New York City
5th	Miss and Out	Kissena Opening Day 2006	New York City
1st	Win and Out	Kissena Opening Day 2006	New York City
1st 2:55.52	2k Pursuit	Kissena Opening Day 2006	New York City
1st 2:50.77	2k Pursuit	Kissena Opening Day 2006	New York City
1st 2:57.07	2k Pursuit	Kissena Opening Day 2006	New York City
1st 1:21.72	1k Time Trial	Kissena Opening Day 2006	New York City
1st 1:35.57	Team Sprint	Kissena Opening Day 2006	New York City
1st	Tempo	Kissena Twilight week 1 2006	New York City
2nd	Tempo	Kissena Twilight week 4 2006	New York City
1st	Points	Kissena Twilight week 3 2006	New York City
3rd	Scratch	Kissena Twilight week 3 2006	New York City
2nd	Scratch	Kissena Twilight week 5 2006	New York City
4th	Points	Kissena Twilight week 5 2006	New York City
2nd	Points	Kissena Twilight week 9 2006	New York City
1st	Scratch	Kissena Twilight week 12 2006	New York City
2nd	Snowball	Kissena Twilight week 12 2006	New York City
1st	Tempo	Kissena Twilight week 13 2006	New York City
2nd	Chariot	Kissena Twilight week 13 2006	New York City
1st	Scratch	Kissena Twilight week 14 2006	New York City
1st	Omnium	Velocity Encino June 2006	Los Angeles
2nd	Flying 200m TT	Velocity Encino June 2006	Los Angeles
1st	Match Sprints	Velocity Encino June 2006	Los Angeles
1st	Snowball	Velocity Encino June 2006	Los Angeles
2nd	Australian Pursuit	Velocity Encino June 2006	Los Angeles
2nd	Team Sprint	Velocity Encino June 2006	Los Angeles
2nd	Team Sprint	NY State Champs, August 2006	New York City
1st	Scratch	Melbourne Massive: the Prequel 10.16.06	Melbourne, Australia
1st	Fastest Lap	Melbourne Massive: the Prequel 10.16.06	Melbourne, Australia
4th	Scratch	Kissena Twilight week 2 2005	New York City
5th	Scratch	Kissena Twilight week 3 2005	New York City
3rd	Snowball	Kissena Twilight week 6 2005	New York City
3rd	Tempo	Kissena Twilight week 7 2005	New York City
1st	Scratch	Kissena Twilight week 12 2005	New York City
3rd	Points	Kissena Twilight week 16 2005	New York City
5th	Scratch	Kissena Twilight week 17 2005	New York City
2nd	Snowball	Kissena Twilight week 18 2005	New York City
5th	Scratch	Kissena Labor Day 2005	New York City

2008-01-08T11:33:00.000-05:00