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Race-day Nutrition Tips from Coach Dan and TryAd Personal Training

Here are some nutrition guidelines for the upcoming race this weekend!  I am unable to make the event so I wish all of the PA youth athletes the best of luck! I will see you all at practice next week!

Nutrition Requirements

The evening before -  Eat a meal high in carbohydrates and creatine such as fruits, oatmeal, ​cereal, breads, pasta, potatoes, energy bars, gatorade ​style drinks.

Just prior to the activity/race, consider the following

• 3-5 hours prior: 50 to 100 grams of carbs – carbo-loading. Drink one water bottle of plain water or gatorade style drink
• 30 minutes to 1 hour before – no more than 50 grams of carbs

During activity, if necessary, try the following:

• activity of 60 minutes or less - water or gatorade style drink
• activity of 90 minutes or more – 30-60 grams of carbs per hour

And don't forget, drink plenty of fluids before, during and after the race!

• 8-12 cups of liquid a day
• About 3 bike water bottles

New Montgomery County Youth Mountain Bike Team Gears Up For First Ever Race

[This is an extended version of the press release sent during the week of Monday September 12, 2016 - View the release here]

 SEPTEMBER 12, 2016  (WYNCOTE, MONTGOMERY COUNTY, PENNSYLVANIA) – SoMont (Southern Montgomery County) Cycling Youth MTB Team is a chartered composite team of the Pennsylvania Interscholastic Cycling League (PICL) and the National Interscholastic Cycling League (NICA).  Co-founders, Wyncote neighbors and friends, John Raisch and Thuong Nguyen are mountain biking enthusiasts.  Raisch, a Rockledge-native and Abington High School graduate, grew up mountain biking in Lorimer Park while Nguyen, who grew up in Lancaster, became an avid Fairmount Park rider while earning his BA at the University of the Arts.

Today, both are also fathers with children developing their own affinity for cycling. The first official practice of the SoMont Cycling Youth MTB Team convened in July of 2016.  Since that time, Raisch and Nguyen have planned and conducted learning experiences, training, and practices for the youth in Lorimer Park, Baederwood Park, Tookany Creek Parkway, Pennypack Park & Rail Trail, Valley Green, and at the Philly Pumptrack.  Along the way, they picked up new team recruits and supporters. Today, the SoMont Cycling Youth MTB Team is comprised of 9 student-athletes, spanning grades 6 through 10, and drawing athletes from public and private schools throughout southern Montgomery County.  The team is also enthusiastically and financially supported by 8 community businesses. 

After nine months of planning, and six months of general practice and race training, coaches Nguyen and Raisch, along with their corporate sponsors, and student-athletes’ proud families are ready to present their race-ready SoMont Cycling Youth MTB Team at the season kick-off PICL 2016 Inaugural Race which will be held just west of Harrisburg at the Oesterling Farm in Marysville, Perry County, PA.

“Our athletes impress me every time we’re out on the bikes,” said Nguyen. He further added, ”Their confidence is growing off the charts, but, more importantly, they are developing meaningful friendships. They’re just a great bunch of kids.”

“We have a fantastic group of dedicated community based sponsors, coaches, student-athletes and families. I am so proud of what we’ve collectively accomplished and I look forward to seeing our team race and represent Southern Montgomery County,” remarked Raisch. However, Raisch is boldly looking beyond this season further adding, “We are actively recruiting more student-athletes, preparing for a time when Abington, Cheltenham, Lower Moreland and other school districts adopt mountain biking as an interscholastic sport. This wonderful sport promotes physical and mental fitness, equality, inclusivity, and an appreciation of the great outdoors. We don’t think it gets much better than that.”

Founded in 2009, the National Interscholastic Cycling Association (NICA) develops interscholastic mountain biking programs for student-athletes across the United States. NICA provides leadership, services and governance for local leagues to produce quality mountain bike events, and supports every student-athlete in the development of strong body, strong mind and strong character through their efforts on the bike.

The Pennsylvania Interscholastic Cycling League (PICL) is a non-profit 501(c)3 NICA Project League. The league was organized in 2014 with the goal to provide fun, safe, and competitive mountain biking opportunities for middle (grades 7-8) & high school students in the Commonwealth.

SoMont Cycling Youth MTB Team is a PICL sanctioned composite team, organized in 2016.  It is an independent youth mountain bike team in the Cheltenham, Abington, Rockledge, Lower Moreland and Springfield areas of southern Montgomery County. The goal of SoMont Youth MTB is to introduce boys and girls (6th to 12th grade) to the sport of mountain biking and to help them use the sport as a way of developing a new life-long athletic interest.  The team and coaching philosophy is to use cycling, and the mountain bike itself, as a way-of-thinking to transport our riders to a sense of adventure, exploration, excitement, friendship and good health.

Beyond the Marysville Epic, the 2016 season race series will continue as PICL will host 4 more races.  The next scheduled event Race #2: The Flow at Jordan Creek is scheduled for Sunday, October 2nd at Jordan Creek Park in Allentown, Pennsylvania. The season will conclude with Race #5: Finals at Fair Hill, November 6th in Elkton, Maryland, only a 20–minute drive from the most Southeast corner of Pennsylvania.

PRESS CONTACT
John Raisch
Wyncote, Pennsylvania
(215) 704-1556
jraisch@gmail.com

FOR IMMEDIATE RELEASE 


[This is an extended version of the press release sent during the week of Monday September 12, 2016 - View the release here]

Happy Birthday to Coach Dan!

After yesterday's practice, we sang an impromptu Happy Birthday to Coach Dan. During the ride I thanked Coach Dan for coming to practice on his birthday. He made nothing of it and said... "John, I live every day like it's my birthday!" What great words to live by!

Thanks Coach Dan for being part of our team!

The Marysville Epic Race Details Released -- PICL's 2016 Season Inaugural Event!

Sunday, September 18th, First Start Time: 9:30 AM

Oesterling Farm, Marysville, PA

RACE DESCRIPTION

 

The trails at the Oesterling Farm are true classics in the world of Mid-Atlantic mountain biking and we can’t wait to introduce the League to them this Fall. You’re in for a treat! There is a wonderful mix of open pastures and flowy singletrack that make for fun riding and fantastic spectating. What have essentially become our League Director’s fingerprint, the trails here have been perfected over a decade of races. Not quite Mike’s backyard, but it might as well be. It is a scenic setting to make history: the first ever interscholastic mountain bike race in Pennsylvania, just outside of the Capitol.

Riders will begin behind the barn and homestead, near rows of what used to be a tree farm, and ascend nearly a half mile of uneven grassy terrain. This should spread everyone out before the first stretch of singletrack at the top of the hill. Most sustained climbing will happen during this first half of the course. Singletrack is mixed with doubletrack and open grass segments for opportunities to pass or take a break. The course is often tight and twisty, and riders will come close to the infield before completing a lap. There are many places to spectate where you’ll see riders in all directions. Bring your cowbells!

High School Course Map can be found HERE. Middle School Course Map is HERE.

PRE-RIDE

Course is open for pre-ride Saturday afternoon (2:00 PM–5:00 PM) and Sunday morning (8:00 AM–9:00 AM). We recommend all riders pre-ride the course. Please pass course workers with great care.

ADDRESS AND DIRECTIONS TO OESTERLING FARM

100 Country Creek Road Marysville, PA 17053 (717) 350-1029

Marysville is located just north of Harrisburg, PA on the west shore of the Susquehanna River. Marysville is exit 65 (for Rt.11/15 North) off of I-81. Take 11&15 into Marysville and turn west onto Route 850. Proceed 1.5 miles west on Route 850 and then turn left onto Holly Road. As Holly Road bends to the left, leave the pavement and go straight down the gravel road. Follow signs to parking and registration.

***Parking is available at the infield location.***

PITZONE INFORMATION AND RULES

• PitZone is open to vehicles for unloading/loading only (no parked vehicles allowed) during the following times::
  • Saturday: 1:00 PM to 5:00 PM
  • Sunday: 7:15 AM to 9:00 AM and after last racer has crossed the line and infield in taken down
• No Smoking in PitZone
• No inappropriate language allowed in PitZone
• Any conflicts and/or disputes with any race official or volunteer shall not be dealt with in the PitZone
• Any violation of the above rules may result in a team penalty and/or expulsion from the PitZone and Infield area
• PITZONE could become too muddy to drive. Please be prepared to drop off and walk-in from gravel driveway.

ACCOMMODATIONS

Hotels are available in nearby Harrisburg and surrounding regions.

Both tent and RV camping options are available at the farm for $10 per site Saturday night. Details to follow for camping reservations.

IMPORTANT NOTES ABOUT CAMPING AT THE OESTERLING FARM

• RV’s & Campers should plan to be self sufficient (NO electricity - Limited Water)
• There are no showers at the farm
• No Open Fires
• More camp rules HERE.

FOOD SERVICE

Mad Dash Artisan Grilled Cheese will be on-site 3pm to 7pm Saturday & Sunday 9am to 3pm. Yum!

VOLUNTEER

Volunteers make our events possible. If you’d like to contribute to any Pennsylvania League event, please e-mail pat@pamtb.org

OTHER IMPORTANT NOTES 

•No gasoline generators inside the team pit area, please, and no open fires outside of designated campfire rings

• No dogs off leash please

• Those petitioning for exceptions to category placement must do so in the required time-frame before the race. Same-day petitions will not be considered.  

• Please pack out what you pack in. No garbage receptacles will be provided.

• Parking access in/out of the primary parking area will be closed from 8:30 AM to 2:30PM on Sunday. Vehicles arriving after that time will need to park at the over-flow parking lot. Signs will be posted along the route.

WAVE START TIMES/LAPS/DISTANCES

	Category	Start Time	Laps	Final Lap Time Cut-Off	Approx. Distance
Wave 1	Varsity Girls	9:30 AM	4	N/A	16.8 Miles
	JV Girls	9:34 AM	3	N/A	12.6 Miles
	Sophomore Girls	9:38 AM	2	N/A	8.4 Miles
	Freshman Girls	9:42 AM	2	N/A	8.4 Miles
Wave 2	8th Grade Boys	11:30 AM	2*	11:55	4.4 Miles
	7th Grade Boys	11:32 AM	2*	11:55	4.4 Miles
	6th Grade Boys	11:34 AM	2*	11:55	4.4 Miles
Wave 3	8th Grade Girls	12:15 PM	2*	12:38	4.4 Miles
	7th Grade Girls	12:17 PM	2*	12:38	4.4 Miles
	6th Grade Girls	12:19 PM	2*	12:38	4.4 Miles
Wave 4	Varsity Boys	1:00 PM	4	N/A	16.8 Miles
	JV Boys	1:04 PM	3	N/A	12.6 Miles
	Sophomore Boys	1:08 PM	2	N/A	8.4 Miles
	Freshman Boys	1:12 PM	2	N/A	8.4 Miles

Announcing our 2016 sponsors -- led by TryAd Personal Training

SoMont Cycling is proud to announce its sponsors for the 2016 season, starting with the premier, GOLD level sponsor TryAd Personal Training.

TryAd Personal Training will be playing a key role aiding coaches in the development of youth athletes by assisting in strength and conditioning, as well as flexibility and proper nutrition to help the athletes minimize injuries and maximize their success on the trail!

A huge thank you goes out to Daniel Maialetti and TryAd Personal Training for their commitment to the success of the team. To learn more about TryAd visit their website or Facebook page.

www.tryad-pt.com

www.facebook.com/Tryad-Personal-Training-376055469472/

Stay tuned for more posts about our other 2016 sponsors.

Evolution of Our Practice Format

If you've been a baseball, softball or soccer coach before, you pretty much know the drill (pun intended) when it comes to the format of practice. For most sports, practice is pretty much the same. We're finding at SoMont that cycling at our level isn't that much different than other sports in terms of practice format. The big difference is we're doing it on a bike and we need to think a bit about where we hold our practices.

As we have more and more practices our format becomes a bit more refined each time. Coach and manager roles are starting to crystallize. Team and personal dynamics are beginning to shine thru. Athletes are starting to get it and it is pretty exciting.

While we have 2 different types of practices, skill and trail ride (endurance) they all generally have the same flow.

• everyone gathers up, light conversation
• group hits critical mass, practice begins
• team managers and coaches say a few things 
• start with safetey checks (water, helmets, etc...) and ABCs of bike maintenance (Air, Brakes, Chain)
• we start with an educational topic for the athletes, like hydration, and talk briefly about it. We'll continue to talk about it all throughout the practice
• we jump on the bike and start shredding!
• for skills based practice, we'll do a number of different purposed-based drills for 30 to 45 minutes. Then we'll transition to a Circuit Loop with lots of coach instruction if not a 1-1 coach-to-athete pairing (when available). For a trail ride practice, we'll ride 8 to 10 miles and start/stop with instruction along the way when appropriate
• we finish the practice with some administrative items, talk of upcoming events and Q&A

While things are starting to gel, we've also acknowledged we need to do a better job with things like warming up/down & stretching. Our broader week-to-week and season long curriculum is something that's also in development. These are just a few of the things we'll be focusing on in the next few practices.

To give you some insight into how and where we've conducted one of our most successful skills-based practices, below you'll find an embedded Strava record of the activity and some pictures of the practice. What you can't exactly see in the map below is both a skills area and a circuit loop. We're finding that a small hyper-local park like Baederwood Park in Abington is a perfect location for a practice for us!

Check it out. Are you ready to shred with us? Email us at info at somontcycling dot org if you want to learn more about our team!

Coach Dan talking about the importance of hydration

Coach Thuong overseeing a carry-over drill

Collin charging over the obstacle

Ethan from an interesting perspective

Coach John and Coach Thuong talking thru the ATTACK POSITION during a small downhill of the Circuit Loop