IntroductionThe UNC Cycling Team is a co-ed clubsport open to full-time students, bothgraduate and undergraduate. Theteam competes in an intercollegiateconference in both road and off–roadevents. Whether you are already aserious athlete or serious aboutbecoming an athlete, the UNC cyclingteam can provide an avenue todevelop yourself as a bike racer. Whilewe focus on racing, we encourage non-racers to join our club.
COACHES: SARAH FADER NATE BERRY firstname.lastname@example.org email@example.com
Are there tryoutsto get on theteam?Is Cycling NCAA?Collegiate cycling is not an NCAA sport. It is a club sport. This means thatpractices and racing are not mandatory. It also makes cycling much moreconductive for student-athletes looking for anything from fitness tocompetition without having to give up 30+ hours a week to training andtravel. UNC being top ranked for academics, most are here to get a degree(can’t speak for all colleges...) and cycling is a great outlet for physical fitnessand stress relief. In fact, several current members of the team used tocompete in other sports as NCAA athletes and took up cycling for theaforementioned reasons.
Do I have to race to be on the team?No. Racing is notmandatory. Though both racing andpractices are encouraged (and a lotof fun!!)Academics always come first and itis completely acceptable to missteam engagements for academicones.
Benefits of Club Membership• Free UNC Cycling Jersey• Huge discounts off most items at ParCycles• Race fees and travels expenses covered• Reduced pricing on team athletic apparel• Generic training plans from experienced coaches• Physical fitness and social networking• The ability to represent your alma mater! FUN!!!!!
Collegiate Cycling & Why It’s SpecialCollegiate bike racing is a great way to become introduced into the sport.Unlike public races, you’re only racing against athletes from other schools.It’s more laid back and you make lots of new friends. Collegiate racing isgenerally more inclusive than public racing, and team tactics and strategyoften play a larger role. If you’re still thinking about racing, don’t hesitate tocontact the officers.
How Often Should I Ride?While this can be a highly personalizedquestion, a simple answer is that for racingin categories other than the “A’s”, riding 3xa week with at least one group ride (morethan 50 people) should suffice. UNCCycling is completely made up of studentathletes, and it is our team policy thatacademics come before athletics. Specifictraining and tactical practice is oftenrequired to move up in categories, but the3x a week baseline should be at a highenough level to compete and havefun. Feel free to contact Coaches SarahFader or Nate Berry for more questionsregarding training.
What Kind ofBike Do I Need?How expensive is a race-worthy bike?!While you do not need to buy the latestand greatest (and most expensive), theWalMart special mom bought for youwon’t cut it. You can race on a $150 bikeyou got on craigslist but generally, we recommend aluminum frames and Shimano 105 /SRAM rival components.Bikes can be expensive, but here at UNC Cycling we usually do a good job at securingvery, very good pricing on entry level race-worthy road bikes. Plus, there are other options forused bikes. The $500-$1000 range is a good approximation for the equipment buy in forsomeone completely new to the sport. But, even that can be mitigated by attention to detailand a little research. Feel free to ask the officers.
What Do I Need to Race, BesidesEquipment?All collegiate races come under the USA Cycling domain. To race in their races you’ll need alicense, which can be purchased day-of-race or yearly. If you plan on racing more that just afew times, you’ll want a yearly license to save money. More information can be found atwww.usacycling.orgYou’ll also need to fill out a Standard Release Form for each and every race. They’ll beavailable at the registration table at the race, but you can save time by filling it out before. Ifyou want to race with us in collegiate races, you’ll have to pay dues.
Different Types of Riding & RacingUNC focuses primarily on Road, but we also participate in Mountain and Cyclocross during thefall. The majority of the clubs rides are road rides but we do have occasional rides of otherdisciplines depending on the season and interest. Of course, you are welcome to post anykind of ride on our facebook page, so other UNC riders can join you!
When Are Team Practices?During the fall, we are going to have astructured cross practice once a weekfor those interested. In the fall we willalso have some milder no-drop stylerides so the team can get to know eachother and get a taste of what is to come.From November to March there arestructured weekly practices 1-2 days aweek and options for members to ridewith each other in a non structuredsetting, the rest of the week. All of thesepractices are coached workouts and arean incredible opportunity to buildfitness.
When Are Team Dues? What Do TheyPay For?Dues for the 2012-2013 season have changed. They are now $60 per semester, or $120 upfront. Your dues go to cover club costs as well as to greatly subsidize the cost of racing. Alsoincluded in dues, and new for the 2012-2013 season: a free UNC Jersey! These jerseyswould cost $85 anywhere else, so after one race weekend youve already broken even. Wealso provide access to a team coach, who is a great source of knowledge for everyone fromfirst-year riders to the elite, as well as structured workouts from November to May.Just to clarify, as per sports club policy, you must pay full dues to attend team events (officially this alsoincludes team rides, but we let people slide). We cannot travel with anyone who has not paid dues infull, or has an outstanding balance/missing paperwork. We get a lot of questions about whether to paydues if you dont want to race: The answer is yes. The University provides us extra funding to cover thecost of competition, and as a result, were able to offer access to racing at no cost to our athletes . Teamdues cover the cost of running the team, including securing sponsorship, paying our coach, rentingpractice space, and putting on races and charity events
What Kind of Time Commitment Do IHave to Make?Riding and racing for the team is asmuch of a time commitment as youwant it to be.Practice attendance is completelyvoluntary.
Who Do We Race Against?UNC is part of the Atlantic Collegiate Cycling Conference. The Atlantic Collegiate CyclingConference is a collection of cycling clubs representing colleges and universities fromMaryland, Virginia, West Virginia and North Carolina. We are one of eleven conferencesthat make up the collegiate program of USA Cycling, the national governing body ofcycling in the United States. Our athletes compete in road, mountain, and cyclocrossracing throughout the academic year at the conference level with hopes of qualifyingfor the USA Cycling Collegiate National Championships
2012-2013 Race Schedule2012 Mountain Bike 2013 Road• Sept 8-9 ASU • Feb 9-10 NCSU• Sept 15-16 NCSU • Feb 16-17 Wake• Sept 22-23 W&M/ VCU • Feb 23-24 W & M• Sept 29-30 VT • March 2-3 VT• Oct 6-7 WVU ( Conference Champs) • March 9-10 GW • March 16-17 UNC2012 Cyclocross Schedule • March 23-24 Navy• Oct 27-28 ASU • April 6-7 ASU• Nov 3-4 VCU/UVA • April 13-14 WVU• Nov 10-11 VT • April 19-20 Duke ( Conference Champs)• Nov 17-18 DUKE Road Nationals are May 3-5 in Ogden, UT• Nov 24-25 NCSU• Dec 1-2 WFU ( Conference Champs)Cyclocross Nationals are Jan 9-13 in Madison, WI
Other Basic Info to Get Started!Items that you will need to bring with you on EVERY ride:• Flat kit ( includes: spare tube, co2 cartridge and inflator, and tire lever)• Multi-tool• 2 Water Bottles• On the bike nutrition ( bars, gels, banana’s etc.) Usually the rule is 100-200 cals of food per hr. on the bike.• Emergency cash- usually $10 bill is fine• Cell phone
Pre-Ride Bike Inspection It is good to get in the habit of checking your bike for safety. • Inspect tires for cuts, nicks, and general wear. • Install wheels & check for proper alignment • Verify quick release for appropriate closure and tightness. QR lever should be on left side of bike and pointing toward middle of bike. A QR which is closed onto a fork blade, seat or chain stay may not be closed adequately or is very difficult to open. • Spins each wheel verifying that it rotate freely • Brake pads - check that adequate material remains and that pads and calipers are tight. • Brake cable – inspect for frayed cables, damaged housing and loose hardware. • Brakes – verify brakes work correctly by squeezing & releasing each brake level a couple times. • Headset – verify appropriate tightness by applying front brake then rocking bike fore & aft. Feel for looseness. Lift front of bike and turn wheel right & left, feel for binding of headset. • Bottom bracket – grasp a crank arm and gently move perpendicular to rotation of cranks. Feel for looseness. • Crank arms- check arms on both sides of bike for looseness. • Derailure cables – check for frayed cables, damaged housing and loose hardware. • Derailures – verify proper adjustment and shifting. • Saddle – verify saddle clamp is adequately tight. • Water bottle cages – verify cages are tight by grasping cage and gently wiggling. • Handlebars / stem – inspect for loose nuts & bolts, check bar tape for wear and tear or damage. • Inspect bike for general cleanliness. • Inspect for loose nuts and bolts.
Post-Ride Cycling Nutrition Basics forCollege StudentsPost ride nutrition for college students• Again, there are volumes and volumes of information about “perfect” balances of carbohydrates and protein / fat etc… But really, you have to understand a few simple things.• Cycling is an endurance sport. You expend a lot of energy that needs to be repleted to the body. There is a ~30 minute window after you stop exercising where your body most efficiently takes up nutrients, so eating right after a ride is essential for getting the most out of your training. The first thing your body will want after a ride is carbohydrates. Examples include: oatmeal, bread, cereal, pasta, rice, quinoa. – Example #1: 1-minute oatmeal (~$1/lb) with frozen blueberries ($2/lb) • The nice thing about this combo is you can boil the water and put it directly onto a bowl of dry oatmeal. Let sit for a few minutes, then add blueberries. You only need to clean the bowl after, and takes about 5 minutes to make. It’s very inexpensive too. The cost of items in the photo were calculated to be about $1. – Example #2: English muffins with peanut butter and honey. • The peanut butter adds some healthy fats and protein. • Your body will also need moderate amounts of protein to repair muscle and cardiovascular / pulmonary systems. Monounsaturated fats (olives, olive oil, peanut butter, almond butter, nuts, and most non-animal sources) are used in the synthesis of hormones, and small amounts are necessary to replete fat stores as well.• In general: carbohydrates > protein > unsaturated fats. Go easy on the red meat, and avoid fried foods (sorry!)
During Ride Cycling Nutrition Basics forCollege StudentsDuring-ride nutrition• Try to eat something every hour. Bananas, cliff bars, cookies, and bagel halves are good examples of portions and portion size for prolonged riding. General rule of thumb: bring more food than you think you need.• Fluids become much more important when riding in really warm conditions or for more than two hours. Even if you don’t feel like you’re sweating, you’re generally losing a lot of water. Every breath leeches H2O into your exhale and you sweat more than you think (the vehicular nature of cycling means very quick evaporation). Also important is the intake of salts. You lose more than water when you sweat, and using an electrolyte drink can go a long way when you’re spending a lot of time on the bike.• If you’re read this far, I hope that this information was of help to you. If you have more specific questions about training or nutrition, feel free to ask.
We are looking forward to an amazing 2012-2013 season. We can’t wait to have you as part of our team!!!