Monday, November 26, 2012

Goal Setting. Hard or Easy <-- not

What is a goal? Definition, the result or achievement toward which effort is directed;aim; end. The terminal point of a journey or race, or A dream we can now make a realistic attempt to achieve.

In our world we need to set goals, mostly realistic goals and attainable. You can set daily, weekly, monthly and annual goals depending on what your BIG GOAL is. What is the BIG GOAL?
To the beginner the big goal could be to sign up for an event. 5k family run/walk or could be to walk 1 mile pain free. What ever your BIG Goal is it starts with you.

With most of my clients weight loss is not a goal, really. We all need to lose a few pounds here and there. With the proper fitness routine and diet adjustments you will lose a few pounds. I like to make weight loss a subset goal that is a means to and end. YOU will lose weight and transform your body if the proper program is designed for your specific needs, IE GOALS.

So how do you set a goal? Very good question for all of us. Someone who has completed an Ironman event or that trans-Iowa ride (not Ragbrai) are looking for way different things than the beginner.
Keep it simple even you pros. Ask yourself a few questions.

What is my fitness level like now? Scale 1-10
What type of activities do I like and dislike? List them Honestly
How many hours a week, per day do I have to honestly devote fitness time to? 3-10 hours
What is my diet like today? Honestly Write it down.
Can I cut one thing out of my day to add time to my fitness time? TV, Internet
Do I need help?
What is my fitness worth to self and family?
Do I have a friend who would work out with me.
Do I have family support?
Do I have support from my co-workers?

If you can answer all of these questions then you can focus on a GOAL.

What type of goals would a beginner look to set?
1. Overall fitness gain. Measure by body transformation and strength or Heart Rate improvements
2. Complete 10 push ups, 20 set ups you get it.
3. Complete a 5k walk/jog/run. Completion is the key
4. Swim 100 meters without stopping.
All of these are simple goals to some of us but not the beginner. We are to old to remember how it was to walk. It takes time to reach fitness goals, but working at them everyday, with every step is a key to success.

I ask those questions of myself each year. What are my goals activities for 2013.
I will sign up for the and race the OGRE: Ozark Gravel Race
I aspire to race and ride more Mountain bike events.
Spring Training will focus on Criterium races 
Run TWO 50K trail Psychowyco 50K runs in 2013. Subset goal is a 50 miler late 2013 Hawk-100-mile 50-mile marathon
I aspire to go to Cyclocross Nationals in Colorado January 2014. 2014-16-cyclo-cross-national-championships

Do I have the time to devote to my Aspirations?
To train for a 50K event I need 10 hours a week minimum.
To train for the Criterium season I need 10 hours a week
So is this telling me I need 20 hours a week to reach my goals?
No this is telling me with the proper channeling of activities I can cross train to meet my goal activities.

How can you do this you ask? Ask a coach who will help you understand your goal,s. A coach who cares about you and your fitness aspirations. It takes a team to accomplish great things. ASK the Ironman. So he/she did the event on there own but the friends and family support (TEAM) was vital for completion.

Power Team Coaching is ready to help you figure out your goals and will help you achieve them.

See you on the roads or pathways to Super-fitness 2013!

Wednesday, November 14, 2012

The EPIC Swim Challenge!

The Epic Swim 12,000 on 12-12-12.
The pool is open all day 5:30a- 8:30p and the event is free.
We do not have shirts this year but we will be giving out gift certificates to all those who try the event
Teams of 4-6 are welcome.
We just need to know what time to expect you because we will only have 2 lanes available.
There will be snacks and drinks at pool side.
Please Call the Center 816.300.0531 

Sunday, October 14, 2012

Rested and Ready! GO!

Took a bit of time off this weekend to recuperate from my new training schedule. I added in more weight room and functional work to my week. Laid off the bike a little bit. Ran on pavement! Yes ran on pavement this past week. I have not run specifically on pavement for two years due to it hurt my hips and my back. Trail running was my savior to continue to run. I just had to get out and run the other day and my only option was the paved trails. I needed to get a 5k tempo run completed and did not want to drive to the trails for a 5k. OK ran the 5k and really felt good. (24:39) The day after I did not but I know it was that I had not been on hard surfaces for a long time. I ran another 5k and felt good. I am traveling this week, so I will not have my rig and I could not locate and dirt trails to run close to where I am heading. This week I will be running each day of some undetermined length to further work on get my run fitness back to where it was September 2011 when I went and ran the FlatRock 50K. I have a fun filled plan of intervals some longer runs, (6-8 miles) along with some of my favorite field drills. What are field drills? Lets just say functional workout in the park. Loads of plank drills mainly on hands, Jumps, leaps, jacks, burpee's, push-ups  lunges,(top and bottom), starting to sound like FUN!

I hope to write a bit about my week while I am traveling. Posting my workouts and evaluating how I am coming along. I have a few running races I want to enter before the end of the year and I am still racing Cyclocross.

My next post will hopefully be from the BIG APPLE!

Are you ready to start on a NEW GOAL? Are you close to completing your GOAL and Need another? Come lets talk. I have a new fitness studio to work with you so give me a call. 913-523-3696
6701 W. 91st Street, Overland Park, Kansas 66212

See you on the road or the trails soon!
Coach Ruder

Monday, October 8, 2012

360 Cup in review

This past weekend was the Inaugural 360 Cup in Lawrence Kansas, Centennial Park. I only raced on Sunday but they had two days of racing, it is CX and it was tough. I lined up in the Masters 50+ again. Got a call up, (moved to the front) for preregistration. Nice to have that line up. Again we blast off and caught the 40+ guys fast. We even asked for a longer time in between the start and well this group is just wicked fast. The course felt like it was set up for the MTB'er with a lot of turns but after awhile it is all the same.
I had my chances for sure but again a few miss ques and the guys up front go fast. It is tough working around all the other racers who are not in your race but are also racing there race. I kept it up right for the most part. I fell one time at the big, big barriers on this up hill section and that is where I let 4th and 5th get away from me. I kept fighting in the hope they had a mishap. The course was fast but some of the flats had the bumps from heck that I was bouncing all over the place. It was hard for me to keep my speed up. Oh well finished in 6th place and I will take it. I will be taking a few weekend off to finish some other items for the family so stay tuned. Much more racing to come and some fun Gravel Grinder rides as well.

Until we roll again

Friday, October 5, 2012

Coffee! Give it up! Can I?

Hey Coffee lovers and readers. I had taken on the challenge to quit coffee. My own ADDICTION I thought was not allowing me to sleep well, feeling tired through out the day. My way of testing my own ability to quit something I like and what I thought, a vital part of me. Jump forward to today. I have not had a cup of coffee nor have I had any type of caffeinated drink for 20 days, yes 20 days. In some ways I have thought about having a cup of Decaffeinated Coffee but thought going all in was the best for me.
So what I feel like I have missed is that warm feeling coffee brought to me when I am cold, like today. Or just that different taste I want at the end of the day. It has been strange getting up in the morning not walking down stairs to start the coffee pot. Ah found some time to either sleep longer of get up and add 6 new core workouts to my morning! Yes that is it, both, Sleep longer and new core workouts!
Have I had headaches? Yes. Do I still get them? No. It was a hard thing to do at the time. You who smoke or drink other refreshments know what that is like. I would suspect giving up Soda would be more similar to coffee but I think all addictions have there price. It comes down to what we as intelligent people know what is good for us and those around us should be the overwhelming priority, YES?

Some other things I think I have noticed. I am sleeping a little better. My appetite is different. I have lost some weight. The weight lose could be due to a change in my training but I just changed that a few days ago but was on the way to change. I still feel tired through out some of the past days but that could be due to the new training schedule. Overall I feel better. I guess that is the overwhelming result I am looking for.
Much more to come as my training plan for this quarter gets fully loaded. I will be running more and cycling intervals so I know I will be craving that one every so lovely cup of JOE!

See you at the races!
Coach Ruder

Sunday, September 30, 2012

Boss CX 2

After a long debate with myself I decided to put off some house work to go out to the Boss CX race today. The 2nd of 4 events put on by Joe Fox's Cycle City and Crew. Great race and great venue at E H Young Park in Riverside, MO. This venue can change at the drop of a hat and I for one can only thank those who allow us to race there many thank you's.

OK this race is generally fast, like wicked fast due to the terrain. Not that it is easy but you can really roll out there. I had heard the Saturday's race lap times where in the 7 min area and after the pre-rides I know it was going to be fast. Lined up for the Masters 50+ race. It was nice to see so many I know lined up beside me. Then I was wondering what did these guys to yesterday  No worries it was Sunday and my day to race, so lets get it done.
The start was wide open into a nice left hand turn into a straight line shot to a sand pit. I along with 8 other guys came around the corner to see a massive pileup of the M40+ guys. Carnage all around. No figure out how to get around those guys. Bam! ran it and got back on to find I was with the lead fast guys. Made a left into a nice straight area into a nice sharp turn to a straight right hand slant turn back into the other side of the sand TRAP. Piles up there and slow riders so ran that sand also. set the bike down went to get on and bounced the chain off, dang, dang dang. Fixed and now I had to chase back through all those 40+ riders I just passed and they seamed to be going slow, well much slower than I wanted to go. I kept my eye on Andy Lucas, that was my target. Took many chances in that first lap to pass as many people I could. At one time I knew I was spending loads of energy but that is what it was going to take to get closer to the front.
In Cyclocross you just have to gamble a bit and hope you do not make to many racers mad at you but it is CX and if you got a shot you go and beg forgiveness later. Fought hard the whole race and with 4 to go I was passed by another 360 guy. Dang, dang that was third place. kept fighting to stay on the wheel but once again I bounced a chain coming down a steep hill so I had to shift the chain back on. Ouch he got out there fast.
I kept the gas on as to not allow anyone back there to sneak up on me. Fought on to stay in fourth place still a good showing. A few mistakes did not help but we all had a few issues after a nice race debrief. I am happy but not happy with the results. You know when you let a few things you know not to do get into your way that hurts. Fitness is there now to put it all together. It is a long season so I know be patient it will come.

See all of you next weekend at the 360Cup, over in Lawrence.   360cup Flyer

Coach Ruder
Teach Empower Aspire Motivate

Saturday, September 29, 2012

Manions CX Coaches Recap!

I did not get the chance to sit down and write about last weekends race Manions Cyclocross. This Venue at the Manions Auction house is and has become a favorite racing place for me. Nestled at the end of a road/street just before the River.
OK arrived early to set up the KCBC Racing pavilion you know with tent and bike rack. KCBC Racing has 12 CX racers now so it makes it fun to see everyone racing all day long. Notice the little Green Dragon, that is an up and coming JR racer.

Signed up for the Masters 50+ race, yes I had to move up due my age. Good times though the masters are wicked fast so no taking it easy for sure. The 40+ guys roll off first and I think the had a 30 or 15 second start which in CX is a long time. Whistle blew and we where off. I really did not know what to expect for many reasons. Last season I raced one event and did what I call poorly. This season I will be able to race a bit more.
Into the first turn, crazy wide narrow 180* turn and Songer and Lucas where up front and I was setting 6th or 7th into the second turn that lead into a nice cement blast for the speed zone into a rough, rough ride onto the main part of the Manions Hill Side.
Being a patent racer can be harmful if you want to be up with the front wicked fast guys but sometimes it can pay off. Took my time and looked at who was in front and waited until I had a good place to pass. Passed in these turns and then down a hill. Wow we are already into the 40+ guys. Bam! a crash right in-front of me. One guy in out group nailed the down rider and I got away clear. Lost lots of speed but managed to get back up to speed. A nice slopping down hill into an off camber-ish turn made it hard to keep the speed but those guys up front had clean air and I wanted to be there. Took some chances coming int the down hill plop, dry part of a pond to find the rest of the front guys. Remembered my 3 sec rule and passed all I could and did not look back. There again up into many more of the 40+ guys. This was a bit weird. I know these guys and they are fast. No holding back say hey and roll on.
Me Chilling after the races
As I worked my way up and past more riders I did not even look to see what numbers they where. All I cared about was passing the next rider, go faster and take more chances. After I had a chance to see I did not have anyone close to me I started to look at who was in-front. I thought I was in 4th or 5th but was not sure. Andy Lucas and I passed each other on different parts of the course so I asked what place are you and he said 2nd! What really! Then I knew there where 4 to go so I started to time the distance between Lucas and I. Saw all the 40+ leaders setting on his wheel, counted 8-12 seconds and that is a good distance. So I kept working to get closer and thought I was with two to go they all picked up the pace, like me. Well it ended well with me coming back from a year off of CX and a fair road season to take a podium spot on my opening CX race. I have lots to work on but my fitness test tested well. Now to keep this going. I have some personal goals this season and this really helped me realize the hard work and training I have been doing will pay off, but you have got to work smarter to get better and stronger.

See you at Boss Cross Sunday

Coach Ruder

Friday, September 21, 2012

Give it up! Now way! Can I?

As you can tell I have not had much to chat about lately. I have been busy getting ready and preparing a few others for Cyclocross Season. A few extra days of training and making sure I get the family taken care of had been a priority. School is back in session so that means much more is happening around my house.

You may know I am a personal trainer at 24Hour Fitness specifically at 119th and Metcalf the Super Sport. I am asking, telling my clients they need to cut back on this, stop eating that you know give it up if you want to make a great stride to reaching your fitness goals.
So I decided I needed to try and give up something I really like and that is coffee. Yes I know it is just coffee but I drink lots. Not the cup or two a day guy but the pots a day guy. Yes that is pots! I tried this in the past with not much luck because I decided I did not need to give this up! Sound familiar?
Some reasons I thought this would be good for me. I do like to study the effects of training, nutrition, lack of nutrition and how this effects the body.
1. I have not been sleeping very well for a long time
2. Practice what you preach
3. It will make a good conversation piece on those long runs
4. Challenge
5. Habits are hard to break so.....

I have reached my 6th day without any coffee or Caffeinated drinks. This has been hard, Yes I admit this has been hard. I am one of those coffee drinkers that will make a pot at 7:00pm just because I want it. Like the person who pulls the Beer, Wine or Scotch out for a drink, I would go for the coffee. Setting in my office it would not be unusual for me to drink a few pots of coffee before 10:00am, then make a little to take with me for later.
I am not at or near the end of my journey for sure. I like coffee's flavor so I need to locate a decaffeinated Coffee that taste good.

Here are my finding as of today.
1. I have slept better the past two nights!
2. So far today I do not have a head ache!
3. I feel OK with out the caffeine
4. Water still tastes the same.

Look for a fallow up on this as I progress further into my study.

See you on the roads, trails or in the gym


Saturday, September 8, 2012

Want to learn how to Cyclocross?

I know many of you already know how to Cyclocross but do your friends?
The Kansas City Metro Bicycle Clubs race team KCBC Racing holds three different skill sessions a week.
Here is the run down.

KCBC Racing/Elite Cycling CX training Monday Nights:
Mission Farms Shopping Center, 6:30pm start at Elite Cycling.
10673 Mission Road, Leawood, Kansas. Bring a light or two!
Mark Horn, Leader

KCBC Racing BlackBob Park CX training Tuesday Nights:
Blackbob Park, 7:00pm
North West corner of the park.
Bring a light for longer than one hour.
This venue we will have lights to roll for a few months.
Coach Ruder, Leader

KCBC Racing WardParkway CX, Wednesday Nights:
Ward Parkway CX training. Ride leaves from 6:30 p.m.(84th and Mercier). Bring a light or two!
Adam Roeser, Leader

If you stay posted to the KCBC Racing forum there may crop up a rouge event as well. This event could be a mock faster paced fun time!

These events will continue until we just can not do them anymore due to low viability.

Saturday, September 1, 2012

Are we Crazy or just love to get Dirty?

A bit blurry with the rain falling down.
While many are finishing up with there Road racing season, many of us are or have been preparing for Cyclocross Season. We have rain and that lends to great CX training. I like to get out and get dirty to test the tire set up for the year just in-case we have rain, mud, snow or a combination of several weather events. 
I invited several to join me today for a bit of mud, wet fun but only one joined me. Ben Henley from GO! Racing. WE had a blast well I know I did. It was one of those days after you hosed off the rig it was your turn. The picture does not show it but it was dirty! The park was under water for sure but it was a great time to see if the tires I had selected would work. Challenge tires are my choice for Cyclocross and Road Racing. Challenge Tires!
Taste of things to come! Grote Prijs 2011

Ben who rode over to practice then rode to work.

Here in the Kansas City metro area that season starts on September 14th with the Buffalo Bill CX. Buffalo Bill CX This was a new event in 2011. I have no real knowledge of this event sorry.

The following Weekend September 22nd and 23rd is the Manions Cross. Manions CX This event started in 2010 and has become a must do event. The venue here offers many sick, sick courses only a crazed individual can think up. Hills is what it is with the trench of death! You just do not know what or where you will encounter the fun and thrill of grass, Barn ride through or if a Lemons start will be part of the event. Only thing I can think of we have not seen here is bad weather! Maybe I Jenked it but what the heck a bit of nasty weather is what the CX fans want to see.

October 6th and 7th brings us the 360 CUP. 360 CUP A new venue, Centennial Park in Lawrence. What I do know is this group puts on a great race so I am sure it will be fun and hard! I'll be there for sure.

October 14th the Cross Off Cancer event will be in Shawnee Mission Park. CX out Cancer This event has been around for 3 years now anyway that is what I remember.

OK that is all I have about CX for now. Look for more in the next month.
Herman CX starts over in ST. Louis September 15th and 16th. Go check it out.

Thursday, August 23, 2012

Skills Camp II September 30th

Lots of buzz from several participants about the first skill camp PTC and KCMBC offered August 19th 2012. What to know what the buzz is all about? Come to a SPIN! Pizza Ride on Monday or Thursday and talk to them or me. The Skills clinic will enhance your riding ability.
Next event is September 30th 2012. Pre Register Here --> KCMBC Events Page

Skill Camp 2012

I am a bit slow writing about the Skill camp I held this past Sunday the 19th. 16 registered and 10 showed to learn more about how to be a better cyclist. The day starts like any other event, paper work the normal, wonder what we are going to do!

I took some film but it was not very good so it was a good thing I took a few photos.
The day started with straight line drill. Yes just what it is riding your bike in a straight line. EASY, not that easy. Now try riding in a straight line while doing something on your bike! Ah that becomes a bit more interesting. I can drink and use my water bottle. but can you drink form you non dominant side and still stay in a straight line? What I heard was, WOW that is not as easy as I thought, OOO tough, I thought I could do this, and they all did. A bit of practice and they all learned a new skill. The class is a progression that takes us from those basics to more challenging things like touching, looking behind you and riding on the side of the bike, Yes you can ride on the side of you bike, in a straight line!
Really this was a great group of like minded people learning more about themselves and there bikes then they knew before the start of the day.

We had lunch at SPIN! Pizza then proceeded to go on a short ride. It is a bit hilly in the Lenexa area but that was what the afternoon was about, hill climbing techniques. I know eat then do the hill work! Yes what fun.
We all had a nice hill interval workout. Loads of huffing and puffing, even for me. We wound down the hill ride and rolled to the home base and had a general bike maintenance time. All good fun and I believe we all learned a thing or two.
Want to have a great time, learn a thing or two about your riding ability? Next Skills Clinic is September 30 2012. You can find more information and register here ---> USA Cycling On bike skills Camp

Hope to roll with you soon!
Coach Ruder

Wednesday, August 8, 2012

JDoug's Cycling OCD: Wow, its been a while

JDoug's Cycling OCD: Wow, its been a while: I wore a jacket on my Monday morning ride!! Holy crap!! Anyway..... I have been so busy I haven't had any time to post any bike rambling...

Wednesday, August 1, 2012

AmyZumba: Fitness is not just for looks

AmyZumba: Fitness is not just for looks: Eating right, exercising and staying healthy are the things that we know we should be doing.  There is proof at every turn about how much it...

Thursday, July 26, 2012

Cyclocross Season Coming!

Need a training Plan for Cyclocross Season? Give me a call. Want to start training now for Herman CX? Call me.
Wow July hotter than you know what, but thoughts of Embrocation, fall smells and nasty weather lingers on my mind. Today July 26th lead to the KC area RAIN and cooler temperatures like 74 this morning. Not bad so why not get the CX rig out, get dirty and of course loads of fun.
All started fine, wet yes going to get dirty, yes Oh what was that? Yes Broken Derailleur Hanger. Just got started with a few easy laps then ampted it up a bit rolled halfway through new CX course and bang, bong, boom! Ah that stinks. Found zip tie in bag and knew I had a Derailleur Hanger at home. Good thing home was just a 1/2 mile or so away. So this is what I got in pre broken Hanger, First Run on CX course

OK Rolled sort of home. Dug in spare parts, located Hanger and installed. What wondering now why does Michael have a spare Derailleur Hanger? Broke them before so last year in preparation for Dirty Kanza I had one to take with me just in-case. YOU can not fit a broken Hanger.

Fixed Hanger so lets get this fun day in. Back in business for sure now. Ok rolled back over to the park for the dirty Fun I had imagined. I am sure this will be a great training ground this year. CX Trial #2

Finished the course I had laid out then did two hot laps in the wet muddy in spots sand. Oh yes no need to not get a bit of sand riding in.
By the the way the grass was wet and slick, the sand was wet and slick but My Challenge Tires kept me up-right no matter how hard I stuck them in the corners or peddled through the tight turns. Challenge Tires! I highly recommend them for CX season and for the Road Season. Best tire I have ever had.

Need a training Plan for Cyclocross Season? Give me a call. Want to start training now for Herman CX? Call me.

Until next time

Keep it up-right

Sunday, July 22, 2012

KCMBC Ride with the President

As the President of the KCMBC I had invited the membership out for a nice Sunday roll.
Today we did the ride. 22 member came and we had a blast. Look for more of these rides soon.

Thursday, July 19, 2012

AmyZumba: Why do I stick with Zumba?

AmyZumba: Why do I stick with Zumba?: How is it that Zumba has not run it's course with me yet?  The cycle of skipping around from one fad to the next has seemed to vanish since ...

Thursday, July 12, 2012

Bonk Hard Racing - The OGRE (Ozark Gravel Road Expedition)

Bonk Hard Racing is in its 8th year of delivering top quality Adventure Races and Outdoor Events in the Midwest.   

In 2013, we are adding an epic Gravel Grinder - The OGRE (Ozark Gravel Road Expedition), 150 miles (note 150 OZARK miles) of gravel, hilly, winding back country roads.  It will be a beast!  Those seriously considering riding in The OGRE need to place their name on the invitation list now. 

By notifying others of Bonk Hard Racing events,  your business, clubs, and organizations can increase traffic, sales, and promote your services and goods to outdoor lovers who will train, gear up, and participate. 

We hope you will consider sharing information regarding The OGRE with others.  

Electronic race information for The OGRE can be found at: Feel free to link, blog, facebook, tweet, and share with teammates OGRE information.   A printable flyer is located under the "Flyer" section and can be posted at your location or distributed as you desire.

Other upcoming races of interest such as The Wakarusa Off-Road Challenge, The Berryman Adventure,  and The Perfect 10 Rogaine can be located at:  

Saturday, July 7, 2012

USA Cycling On Bike Skills Camp

I am Proud to announce the first of many On Bike Skill Camps to be held in the Greater Kansas City area.
Registration is limited, the camp is way fun so do not delay and register today!

Wednesday, June 13, 2012

City Of Fountains Tour Father.s day Sunday, June 17th

Come out and Join me on Father's Day Sunday for a nice stroll in the city checking out the Cities Fountains and having some FUN. Look for me I will be in one of the KCBC Racing kits!

City of Fountains Bicycle Tour Register

KCMBC City of Fountains Tour North Short route

KCMBC City of Fountains Tour South long Route

Tuesday, June 12, 2012

Tulsa Tough 2012

Tulsa Tough

A report by Mark Horn, KCBC Racing member:

Three KCBC Racing members traveled to Tulsa to check out the competition at the Tulsa Tough Criterium. Kyle Guinn, Mark Horn, and Tyler Steele lined up in the Cat 4 races on both Saturday in the downtown Brady District, and on Sunday at the Cry Baby Hill Riverfront course.

Tulsa Tough is not just a catchy name. Those courses, and the competition on them are TOUGH!

The Saturday race downtown was fast, with 6 corners and a long straight to the finish line. It definitely suited the powerhouse racers. Crashes were frequent. The wind was strong. The heat was high, and the competition was top notch. With a field of 100+, it was elbow to elbow for 50 minutes. The KCBC boys managed to steer clear of the crashes, but Tyler got caught behind one, lost the lead pack, suffered in the wind by himself, and eventually got pulled. Mark pulled his regular stunt and went off the front half-way through, only to run out of gas and get absorbed back into the pack. But was able to re-group, and move into position to be with reach during the field sprint. Kyle sat in and rode the wild beast that was the peloton, moving around to stay out of trouble, and stay connected.

Sunday was a completely different story. The infamous Cry Baby Hill was made for the climbers, or at least for the guys who can truly suffer. The rowdy bunches of spectators on the hill gave the feeling of a Tour de France climb. Then there was the fast, off-camber turn onto the straight away which claimed it's more than fair share of casualties. Again, the race was fast, hot, and filled with big bad men. However, the race was won by a 15 year old from Grandview, MO.
The KCBC Racing Team lined up on the front, and were the first ones to hit the hill. The Orange Guys, as a 4 year old Tulsa bicycle racing fan called us, were a dominant force the first half of the race. Mark Horn, again went off the front, working with the eventual winner. Tyler and Kyle got caught up in and behind a crash on the hill, causing Tyler to have to go to the pits, and Kyle to briefly lose contact. Mark, after falling back into the pack, helped to pull Tyler back out of the pit area. Tyler and Kyle were in the second group going into the last turn of the last lap when Tyler clipped his pedal on the pavement and sent him sliding. Kyle continued to finish at the front of the chase group. Mark worked by himself, slowly picking riders off, finishing at the back of the lead lap.

Definitely an event that should be on the yearly calendar. It's a blast, even though its insanely difficult.

Saturday: (104 competitors)
Mark Horn - 22
Kyle Guinn - 51
Tyler Steele - 71

Sunday: (98 competitors)
Kyle Guinn - 26
Mark Horn - 37
Tyler Steele - DNF

Low water crossing!

Wednesday, June 6, 2012

Olsburg RR - KS State Category Championship

Submitted by: Mark Horn, KCBC Racing

He did it again! Our own Dan "Danimal" Schaeffer won the KS State Category Championship. Last year he did it as a Cat 5 at the Arma RR. This year he did it as a Cat 4 at the hillier and harder Olsburg RR. Congratulations Dan.

The KCBC Team showed up with numbers on Saturday. There were 6 of us in the Cat 4 field of 27. We definitely had the largest team in the peloton, and placed three in the top 10 and 5 in the field sprint.

Dan Schaeffer is now a marked man. The peloton will certainly keep an eye on his location, but whether they will be able to hang with him on a sprint, I doubt it.

Kyle Guinn showed that he can climb, and will be watched by others from now on. Kyle is continuing to get stronger.

Tyler Steele, always known to be a force on the climbs, displayed his increased strength and was there at the end battling for position.

Bret Burgess was chomping at the bit to get off the front and show his TT power. A little more hill work, and Bret will be a Break Away threat.

Mark Horn, after an attack on a downhill section, worked up front to keep the pace high.

Michael Ruder rode a strong race, working up front and guiding the rest of the team. Michael got caught behind some slower riders on the last KOM as the peloton surged, and lost contact. But TT'd his way to the finish.

Overall, very impressive performances from everyone. Each Tam member should be proud of what they accomplished as individuals, and even more proud of what the Team did as a whole. KCBC Racing demonstrated that we are a serious threat, and we have earned a great deal of respect from the other racers for how we handle ourselves before, during and after the race.

Nice work guys. Honored to race with you.


Monday, May 28, 2012

Post race report --> Robidoux Roundup, 2012

The day started out like most days.... but it was race day! Rolled out to do my first sanctioned Mountain Bike race, and it had to be the Robidoux Roundup! I was told to pre-pair for some climbing.... and climbing is what I got. The race started at the what they said bottom of the hill so it was a nice uphill start on pavement. Interesting that I sat in up the hill and should have tried to be the first into the trail instead of last. Hey I was there for the fun! At first the trail was nice, smooth a few twists and then came the up, the down, the up and up and twist up and up some more. Well kind of like that. After those first 4 or 5 good climbs the trail eased up a bit with nice flowing single track, very well groomed and rock free. Here is where my skills on the Mtb need some work. I was scrubbing all my speed off every-time I came into a sharp turn to go up hill or to just adjust to the terrain so I worked my self what seemed like to death. But I did live! The bridge crossings where a bit frighting at first. 8 bridges in all and on this steel grate I almost went off which would have made for an interesting time. It seemed like the bridges just came out of nowhere, at the bottom of a tight curve, just around a sharp bend or just as you climbed up a hill and there it is. I came close to going off several but kept the wheels rolling. Jason Douglas and several others said the climbs at the start are the hardest and then you are home free. Yep they forgot to mention the climbs at the end of the 6 or so mile loop that tested your skills just differently than the start. It was a hot day so I knew I would need to drink plenty of water, I did and was pleasantly surprised I did not have any cramping issues that have plagued me in the heat. I used a different combination of Hammer supplements and drink pre-race I think helped me. OK I finished the race. I officially took 5th but I think I was fourth. The forth place person had a slower first lap than I did and the only person who passed me on the second loop was wicked strong man Mark Horn. Oh well it was for fun right! Yes it was and it was fun. A few shots of the those on both teams PTC represents. 
Single speed 1st -Blake Hoppe GO! Racing
2nd - Mark Horn KCBC Racing

CAT 1 2nd Micah Gordon GO! Racing
CAT 1 XC 40-49 3rd  Craig Hoppe GO! Racing

Marathon 3rd Place Roger Williams GO! Racing

Next Mtb event for me will be the Missouri State Championship June 10th Down and Dirty in Warsaw, MO.
Catch you on the trails or in the peloton.
Coach Ruder

Friday, May 25, 2012

Ironman Texas - - JP and family are Ironmen!

Brian Sharp, Jon-Paul Shores and Scott Sharp, completed the 2012 Ironman Texas event on May 19th 2012. It was an exhausting long day for them and me! Track these guys, between waking up by 5:00am to send last moment inspiration to JP to getting to work by the early morning to graduation party and guests in the house, twitter updates, FB posts Oh what fun!
I can not say enough how Honored I am to have had the opportunity to be so involved in this event in a different light. To be a coach, mentor and friend is tough when you want to be there along the way. I do know the work and dedication it takes to juggle or struggle to get the work in for an endurance event is astronomical. Many sacrifices had been made by all but I know these men could not have come close to completing this event if not for the support group around them. It is a very fine line we as endurance athletes take on to ask our families to also sacrifice with us. Congratulations to all on a fine Ironman Event. What is next? 

More than a REWARD! Life Changing!
I had a wonderful talk with JP today May 25th 2012 to go over the day in a short amount of time. It is refreshing to here great athletes say, NEXT TIME I WILL/WOULD DO...... for training and the event day. This means a great deal to a coach because you know they really have analyzed the day and will continue to draw on those experiences for a life time. What is next for JP? A bit more multisport action and a few things that make sense. SPIN! Pizza Rides, CRIT/Road Races, Cyclocross season are of those things that makes sense and a bit of Trail running. I hope you get the chance to talk with JP about his day.

Coach Ruder!
See you in the peloton or the transition area!

Wednesday, May 9, 2012

It's National BIKE WEEK Next WEEK!

Come join KCMBC as we celebrate National Bike Month.  We have the following events planned:

KCMBC  Celebrates Bike Week
Come out and celebrate with KCMBC


in partnership with 
The City of KCMO, the American Diabetes Association
the Black Health Care Coalition of KC 
May 12, 2012 - 10:00 am
Join us for a short children friendly 5 mile ride on the newly opened Brush Creek trail. The ride will begin at the Spirit of Freedom Fountain, Brush Creek and Cleveland Ave, Kansas City MO.  

the Ride of Silence
Wednesday May 16, 2012

Wednesday May 16, 2012 at 7:00 pm the Ride of Silence will begin in   North America and roll across the globe. Cyclists will take to the road in a silent procession to honor cyclists that have been killed or injured while cycling on public roadways. 
This ride also helps to raise the awareness of motorists, police, and city officials that cyclists have a legal right to the public roadways.
We will gather at the entrance of the Trolley Track trail, 62nd and Brookside, Kansas City at 6 PM. The procession will leave promptly at 7 pm. This will be a slow ride to gather attention.

Breakfast on the Trolley Track Trail51st and Brookside
May 18th  6 am to 9 am
A partnership with the American Diabetes Association and the City of Kansas City Mo.  Come out a grab a bagel, some coffee and juice.

For more information please contact  Mitchell Williams-  

Come ride with us

Sunday, May 6, 2012

PTC attending MTB events! Heck Yes!

As time goes by I see that I am gaining more interest in a full life with cycling whether on the Paved Road, Gravel, single track or just having fun on any bike. I am having a great time training and the once in a while spring race. The race season for me will be in full swing come June time through August, and then it is CX time. Yep already looking to the CX Calendar!
Next Road event will be the June 2nd. So here is what PTC has on tap for the next few months.
The 2012 season of racing will find PTC hitting a few MTB events with teammates from GO! Racing and KCBC Racing.
The first event will be held on May 27th in St. Joe, MO. Roubidoux Roundup Come on out race or just enjoy the festivities. I hear the ST. Joe peeps put on a Great event.

June 2nd will be a Road Race The Kansas State Category Road Race Championships, out in Olsburg, Kansas. A 25 mile two loop race with some KOM point so be had. KS ST RR Champ, Olsburg

The next MTB event will the Down and Dirty June 10th what looks like the Missouri State Championship. I am not sure if I can get another MTB race in this year but this will be a good start.

Tour of Missouri Criterium races June 23rd and 24th.
Tour of Lawrence Circuit and Criterium races June 30th and July 1st.

Ok enough for now.

See you in the Peloton!
Coach Ruder