Monday, April 30, 2012

Joseph Sheehan Road Race 2012

Since I was writing an opening to the KCMBC newsletter I figured I should try and write about PTC's first Road Race of 2012.
First it was Raining. Second it was 54*. Third Believe it this was going to be my third ride this season over 40 mile! yes you read that correctly.
No worries that is what training is all about. In my last post I had stated I had experimented with some new training sessions based on my schedule and my lack of time to get those longer rides in. For the most part the race for me gets a B-. Oh I could handle the miles but stupid rookie like mistakes can take all the perfect training and dump it right out the window. I'll come back to this.

Rolled out to Leavenworth with the KCBC Racing team, Dan, Mark, Kyle and Brett. We meet Glenn at the event. Thunder and lightning all the way out with bursts of heavy rain really was inspiring, NOT.
Arrive venue and pick up race number. Lots of humming on what the heck the promoters and Official where going to do. The Weather map showed this window of open space and that was the ticket to have the race go as planned. It was raining when we started but all where in good spirits and wanting good spirits of any kind mostly the warm kind.
This is the start! I look good!
Race is off about 10 min. late. Mistake #1, I was in the front for way too long, but when people just want to stroll that is what we did. Roger Williams rolled up to me so we could chat and that was nice. I'd say that was the slowest I have ever rolled the first 10k of this race and again I was in the front.
Pace then picks up with two Santa Fe Bicycle Club guys leading the charge. A nice group of strong young riders come flying by and I grab a wheel and set on hard. I sat in about 10th wheel  and then over a roller and found myself setting 2nd wheel to the Santa Fe guy and this continued for several miles. We make a Right hand turn north and the same Santa Fe guys are back in front pushing the pace. OK Mistake #2, not setting in the group but keeping in-touch with those two guys. I should have let them go and allowed the peloton to help me pick them up.
Really all is good though. The pace was not hard but, Mistake #3, DO NOT FORGET YOUR NUTRITION!
I could feel a small cramp coming on about mile 22 just prior to the feed zone. Sat back in the peloton, got my breath back, relaxed and readied my self for more. I was feeling really good non-the less. I knew going into Atchison I did not want to be in front but in the peloton. The wind was coming out of the East sort of and I knew I would need some gas for the hill coming out of Atchison. Made the nice right hand turn up the hill to find Roger on the side of the road with a flat, bummer. Actually the hill this year was easier than in the past. I was not with the group but soon found them half way up the hill and sat in nicely. I do not want it to sound easy but I rolled up the hill well. Stayed with the group for 4 miles and allowed them to slowly roll away from me. At this time I knew I did not have the legs to fight up the hills. I kept the pace strong and slowly caught up to teammate Kyle. We though he had a broken spoke so we helped each other stay well out in front of the the guys in the rear. The Hwy out of Atchison is a nice flowing road that seemed to have big rollers and swooping turns. Kyle and I get well past the 10k marker and with 3 or less miles to go I hear this pisssss sound coming from his rear. I said you are flatting. Just then Roger comes rolling past. I told Kyle sorry but I got to go with Roger. Rolled hard to catch Roger again just to make sure no other riders had latched on to him, needed to keep my place. Inside the 2k to go I let him go and I rolled in on my own. The last 1k is mostly up hill to the finish. Overall this was a good race. My hands where frozen, my elbows hurt from the cold. My hand were so cold and so wet it was hard to shift. If I can just remember the Three mistakes I made early on and remember not  to do them I know races to come will have different outcomes.

Results of KCBC Racing was like this;

Brett Burgess- 20th out of 41 starters

Dan Schaeffer- 6th out of 30 starters
Michael Ruder- 17
Mark Horn- 18
Kyle Guinn flatted with 3 miles to go so a DNF. Kyle was rolling with me at the time and I felt bad leaving him on the side of the road.

Masters 50+
Glenn Eyler- 4th out of 7 starters I understand it was a cluster at the finish line!!!

See you in the Peloton soon
Coach Ruder 

Saturday, April 21, 2012

Getting Race READY! Training! How?

Crazy how thing seem to get out of hand. Training can be one of those things. I like to experiment, so when I ask an athlete who is working with me to do a specific type or style of work out I have tested in the PTC Laboratory. YEP my own guinea pig! I have been experimenting with PERIODIZATION! Wow big word for big results. I have been overloading certain workout sessions in an attempt to see if I can get better gains in a smaller time frame or workout time frame.
I know you are thinking OLD SCHOOL intervals, well somewhat but not the same. Mixing different types of Intervals with very specific duration, intensity, terrain and time of day. As we all know intervals hurt but we do find great gains if done properly. So this past week was my last week of a four week session. Today 4-21-2012 I am COOKED. Now for a few days of rest and then a nice group ride to see if my experiment has paid off.
This next weekend 4/29/2012 I will be racing Joseph Sheehan so this will be the final TEST. Not looking for a win, but would be nice, just looking at it from a fitness standpoint.
I hope to see you in the Laboratory soon!

Results will be posted by May 1st.

Coach Ruder

Wednesday, April 18, 2012

Race Weekend Bone Bender and Bazaar Road Race

What do I say? I was attending Bone Bender this past weekend. I helped Chris Locke and company day of event and then Helped Officiate the event. I was asked by Jason Douglas, " tough to be here and not race"? If you only knew! Coaching is a passion I have and yes I want to race but I do gain great joy watching Athletes perform and perform well. Knowing I have been coaching them is the bonus!!!
I will not bore you will details you can read on JDougs Blog, Racer, Friend, Athlete Jason Douglas

Also had a GO! Racing team mate at the Bazaar Road Race. PTC also had three form KCBC Racing at Bazaar. Please Read the race report from KCBC Racing page KCBC Racing Results Page
Bazaar Road Race Results

Yep maybe lame but what can I say. I have not raced a real race yet this year. My day is coming so look out. Training for a few key events this year. You will see PTC at a few MTB races, Crits and Road Races. Oh I forgot CX season will be a blast in 2012. So all my competitors look out I am on my way, for you.!
PTC will be racing The Joseph Sheehan Road Race April 29th. Dirty Little Secret MTB Race May 22nd, The Roubidoux Roundup MTB Race Roubidoux Roundup.
Olsburg Road Race June 2nd Kansas State Category Championship/ Olsburg.


Sunday, April 8, 2012

Great Weekend of Racing For GO! and KCBC

Me Easter Sunday Training Ride
Not to let a good race weekend go to waste I have great race reports from Two teams I have a personal connection to.

First the KCBC Racing Team had a Team consisting of Tyler Steele, Bret Burgess and Kyle Guinn rolled over to The Mission Valley Team Time Trial in Eskridge, Kansas. They raced the Merckx division. The took the Third steep and had the 5th fastest time on the day.Mission-Valley-2012-Team-Time-Trial

Mark Horn with KCBC Racing rolled over to God's Country MTB Race. In his debeut single speed event as a MTBer he took the Third steep. God's Country Results

Team GO! Racing, Powered By SPIN! Neapolitan Pizza.
CAT 2 Men
<---Micah Gordon 2nd Place

CAT 3 Women
Carly Teater 2nd Place --->

Marathon Male
<---Roger Williams 2nd Place
Warren Stevens 15th Place --->
Bob Lock 21st Place

Wednesday, April 4, 2012

One more Accomplishment for PTC!

PTC has been very busy the past few weeks that have kept me away from writing.
I have just acquired another certification that will allow PTC to bring more to you.
I have earned my NESTA Personal Training Certification. National Exercise & Sports Trainers Association
This certification along with the USA Cycling, ACE, ASCA and now NESTA will allow me to offer you a more refined and specialized training plan whether it is in cycling, swimming or in your personal fitness.
What do you want to achieve? What are the Goals you want to achieve you have not been able to do on your own? Let PTC help you achieve those Goals. Let PTC help you CHANGE your LIFE!

Coach Ruder

Sunday, April 1, 2012


Based on a request I felt this was a good article to share. Fitness is a very important part of my life. If I did not have fitness in my life I am not sure where I'd be today. You can contact PTC for all your fitness needs and let me help YOU change your life today!

Written by David Haas
Get Up and Go

Fitness is one of those things that people know they need in life, and yet so many of them choose not to incorporate it into their daily schedule. They know that their doctors want them to get plenty of exercise and they know that it is good for them, and yet, many just don’t exercise. There are plenty of reasons that people use to justify their lack of physical activity; many say they haven’t the time to exercise between taking care of their kids, their careers, their homes and their marriages. Others say that they just don’t like going to the gym. These people are just misinformed; there is no reason at all not to exercise.

Those who have no time to exercise can do so by multitasking. There are plenty of things that people do on a daily basis that are considered good exercise that anyone can incorporate into their schedule without losing a minute of their precious time. For one, people can take the stairs at home, in the mall and in the office. Rather than the elevator, which burns no calories, the stairs will get a person’s heart pumping and will improve their health. Additionally, those who live close to work can walk to work. Those who go to lunch can walk to a nearby restaurant and those who live close to their child’s school can take them and drop them off by walking them to school when the weather permits.

Others dislike the gym. There is no rule that says fitness has to be done in a gym. Some people like to go to the gym, but others can get fitness into their day by doing things they consider more fun. For example, people can take a walk to exercise. Hiking and biking are both good forms of exercise. Swimming and dancing are also considered great forms of exercise. Even working in the garden, washing the car and playing with the kids are all considered good forms of exercise. In fact, playing on a recreational sports team is also considered good exercise. There is no reason not to exercise, when so many fun activities are considered exercise.  

Exercise of any type benefits everyone, even those who have recently been diagnosed with mesothelioma cancer, are going through cancer treatments or are currently in remission from a bout with cancer. There are a number of additional benefits that cancer patients receive from exercising while they have cancer. Perhaps the biggest benefit is the fact that exercise improves the moods of cancer patients, and it helps to alleviate the side effects of their cancer treatments. Those who are undergoing cancer treatments are often at risk for side effects that include nausea, depression and fatigue. Exercise can actually help cancer patients have more energy and sleep better to alleviate their fatigue. They can also make a person less nauseous and can improve their mood enough to make them feel less depressed. With so many wonderful benefits, it is amazing more people don’t get up and get moving.