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  1. 1. Endurance Cycling Seminar
  2. 2. Part 1: Planning
  3. 3. The Plan <ul><li>Goals </li></ul><ul><li>Budget </li></ul>
  4. 4. Part 2: The Team
  5. 5. The Crew Chief <ul><li>Other functions of the Crew Chief </li></ul><ul><ul><li>Parent </li></ul></ul><ul><ul><li>Friend </li></ul></ul><ul><ul><li>Logician </li></ul></ul><ul><ul><li>Strategist </li></ul></ul><ul><ul><li>Accountant </li></ul></ul><ul><ul><li>Psychologist/Counselor </li></ul></ul><ul><ul><li>Negotiator </li></ul></ul><ul><ul><li>Delegator </li></ul></ul><ul><ul><li>Drill sergeant </li></ul></ul><ul><ul><li>Manager </li></ul></ul><ul><li>Primary Role of the Chief </li></ul><ul><ul><li>The leader on the ROAD </li></ul></ul>
  6. 6. The Tough Life of the Chief <ul><li>Cooperative decision making </li></ul><ul><li>Must be willing to make decisions—even difficult ones </li></ul><ul><li>Balance racer and crew needs </li></ul><ul><li>Train crew members, then trust them </li></ul><ul><ul><li>Team dynamics (even for Solo Racers this is a team sport) </li></ul></ul><ul><li>Avoid micromanagement </li></ul><ul><li>Pay attention! </li></ul><ul><li>Who is getting along </li></ul><ul><ul><li>Who is awake </li></ul></ul><ul><ul><li>Who is sleeping </li></ul></ul><ul><ul><li>Who is on edge </li></ul></ul><ul><li>Let people choose their roles </li></ul><ul><li>Communicate with Race Director </li></ul><ul><li>Delegate role of Chief when sleeping </li></ul><ul><li>Have fun! </li></ul>
  7. 7. The Crew … Key Functions
  8. 8. Crew Characteristics <ul><li>Things to look for in a Crew Member </li></ul><ul><ul><li>Desire to crew with an urge for adventure </li></ul></ul><ul><ul><li>Desire to finish </li></ul></ul><ul><ul><li>Completely committed to the rider(s)! </li></ul></ul><ul><li>Things to avoid </li></ul><ul><ul><li>Egocentric </li></ul></ul><ul><ul><li>Lazy </li></ul></ul><ul><ul><li>Uninterested </li></ul></ul>
  9. 9. Must have upbeat “can do” attitude!
  10. 10. Crew Lifecycle—What Really Happens <ul><li>At the Start </li></ul><ul><ul><li>Everyone’s excited </li></ul></ul><ul><ul><li>Lots of adrenaline </li></ul></ul><ul><li>24 Hours </li></ul><ul><ul><li>A few mistakes </li></ul></ul><ul><ul><li>Crew learning and figuring it out </li></ul></ul><ul><li>36 Hours </li></ul><ul><ul><li>Adrenaline wearing off </li></ul></ul><ul><ul><li>Starting to feel lack of sleep </li></ul></ul><ul><ul><li>Crew missing showers, routine </li></ul></ul><ul><li>48 Hours </li></ul><ul><ul><li>Tempers wearing </li></ul></ul><ul><ul><li>Crew showing emotions </li></ul></ul><ul><ul><li>Need to Focus </li></ul></ul><ul><li>Half Way </li></ul><ul><ul><li>The routine clicks </li></ul></ul><ul><ul><li>Crew gets the GOAL </li></ul></ul><ul><li>Finish </li></ul><ul><ul><li>Relief, joy, pride </li></ul></ul><ul><ul><li>An experience of a lifetime! </li></ul></ul>
  11. 11. Sleep In a Mixed up World Sleep doesn’t just happen You have to plan for it!
  12. 12. Why is Sleep Important? <ul><li>Safety </li></ul><ul><li>Awareness </li></ul><ul><li>Driving </li></ul><ul><li>Concentration </li></ul><ul><li>Staying on course </li></ul><ul><li>Missing calls at Time Stations </li></ul><ul><li>Become short tempered </li></ul><ul><li>Giving Racers wrong or poor information </li></ul>
  13. 13. When it Comes to Sleep <ul><li>Do… </li></ul><ul><ul><li>Create a Sleep Management Document </li></ul></ul><ul><ul><ul><li>Where to sleep </li></ul></ul></ul><ul><ul><ul><ul><li>RV </li></ul></ul></ul></ul><ul><ul><ul><ul><li>Motel </li></ul></ul></ul></ul><ul><ul><ul><ul><li>Van </li></ul></ul></ul></ul><ul><ul><ul><ul><li>Roadside </li></ul></ul></ul></ul><ul><ul><ul><li>When to sleep </li></ul></ul></ul><ul><ul><ul><li>Tricks for getting sleep </li></ul></ul></ul><ul><ul><ul><li>Tricks for staying awake </li></ul></ul></ul><ul><li>Don’t… </li></ul><ul><ul><li>Sacrifice safety </li></ul></ul><ul><ul><li>Use prescription anti-sleep aids (caffeine is fine) </li></ul></ul><ul><ul><li>Skip sleep yourself </li></ul></ul>
  14. 14. Crew Packing + = Space is limited — take the minimalist approach
  15. 15. Vehicle Set Up
  16. 16. Vehicle Set Up
  17. 17. Vehicle Set Up: Relay Team
  18. 18. Vehicle Set Up and Breakdown Pre-Race Post-Race Have a plan regarding what will happen with gear, equipment, remaining food, etc. at the finish. Also, RAAM recycles! So, save your energy bar wrappers, tires and tubes for the finish. Not racing RAAM, check with the event to see if they offer a similar program. Pre-Race
  19. 19. Part 3: The Race
  20. 20. Rules and Officials <ul><li>The Rules </li></ul><ul><ul><li>Read and know the rules </li></ul></ul><ul><ul><li>Safety </li></ul></ul><ul><ul><li>Uniform and level playing field </li></ul></ul><ul><ul><li>Protect the integrity of the race </li></ul></ul><ul><ul><li>Officials are both visible and hidden </li></ul></ul>
  21. 21. What Happens in Oceanside? <ul><li>Let the Crew do ALL the work </li></ul><ul><li>Race check-in </li></ul><ul><li>Check all lighting systems </li></ul><ul><li>Get inspected, photographed and interviewed </li></ul><ul><li>Attend mandatory meetings </li></ul><ul><li>Racers go on short rides </li></ul><ul><li>Hold Team meetings </li></ul><ul><li>Highlight turns in Route Book </li></ul><ul><li>Assign cell number to each vehicle </li></ul><ul><li>Buy food (for beginning of race) </li></ul>
  22. 22. Vehicle Inspection <ul><li>First impression on Officials </li></ul><ul><li>Protocol </li></ul>
  23. 24. The Start – Time Trial Style <ul><li>Drop off in Betty’s Lot </li></ul><ul><li>Racers to amphitheater </li></ul><ul><li>Follow Vehicles Line up on Strand in racer start order </li></ul><ul><li>Racer introduction and start – roll down ramp and head out northbound on Strand </li></ul><ul><li>Follow vehicle pulls in behind racer </li></ul><ul><li>Proceed per Route Book </li></ul>The Oceanside Start and Annapolis Finish are “Parade-style.”
  24. 25. How to Provide Leap Frog Support <ul><li>Drive speed of traffic </li></ul><ul><li>Vehicle 5 feet to right of white line </li></ul>
  25. 26. How to Drive a Support Vehicle <ul><li>Close Follow </li></ul>
  26. 27. Failure to Follow the Rules Can Get you More than a Penalty
  27. 28. Caravanning
  28. 29. Hand Offs
  29. 30. The Short Stop <ul><li>What to do when a rider stops? </li></ul><ul><ul><li>Any problems? </li></ul></ul><ul><ul><li>Hold the bike </li></ul></ul><ul><ul><li>Check gearing—is it appropriate for the slope? </li></ul></ul><ul><ul><li>Spin tires—check/remove debris </li></ul></ul><ul><ul><li>Check tire pressure </li></ul></ul><ul><ul><li>Replace water bottles </li></ul></ul><ul><ul><li>Clean glasses </li></ul></ul><ul><ul><li>Clothing changes? Shorts? Have them ready. </li></ul></ul><ul><ul><li>Feed? </li></ul></ul><ul><ul><li>What to expect next! </li></ul></ul><ul><ul><ul><li>Words of inspiration! </li></ul></ul></ul><ul><li>Remember: </li></ul><ul><ul><li>Minimize “off the bike” time </li></ul></ul><ul><ul><li>Put everything back in its place! </li></ul></ul>
  30. 31. Going Down for Sleep <ul><li>What the Crew should do </li></ul><ul><ul><li>Check the bike </li></ul></ul><ul><ul><li>Weigh the rider </li></ul></ul><ul><ul><li>Food & liquids </li></ul></ul><ul><ul><li>Shower </li></ul></ul><ul><ul><li>Massage </li></ul></ul><ul><ul><li>Sleep </li></ul></ul><ul><ul><li>Remember: </li></ul></ul><ul><ul><li>▪ Minimize “off the bike” time </li></ul></ul><ul><ul><li>▪ Everything back in its place </li></ul></ul>
  31. 32. Navigation <ul><li>Designate a member of the Crew as The Navigator </li></ul><ul><ul><li>Key: NOT the driver! </li></ul></ul><ul><ul><li>When The Navigator is sleeping have a back-up Crew member navigate </li></ul></ul><ul><li>Route Book vs. GPS </li></ul><ul><ul><li>Route Book is ALWAYS the Master—Never rely solely on GPS </li></ul></ul><ul><li>Tricks to Navigation </li></ul><ul><ul><li>Zero the odometer at each Time Station </li></ul></ul><ul><ul><li>Be patient and pay attention </li></ul></ul><ul><ul><li>Do not overreact if you get off course—it happens </li></ul></ul><ul><ul><li>Play with the numbers, make it fun </li></ul></ul>
  32. 33. Sample Route Book Pages
  33. 34. Communications <ul><li>Communication Plan </li></ul><ul><ul><li>Officials </li></ul></ul><ul><ul><li>Race Headquarters </li></ul></ul><ul><ul><li>Support vehicles </li></ul></ul><ul><ul><li>Follow vehicle to Racer(s) </li></ul></ul><ul><li>Speak clearly and concisely </li></ul><ul><li>Systems and their limitations </li></ul><ul><ul><li>Phones (cell and satellite) </li></ul></ul><ul><ul><li>Internet (wireless and cellular) </li></ul></ul><ul><ul><li>Two-way systems </li></ul></ul><ul><ul><li>Other </li></ul></ul>
  34. 35. How to Eat an Elephant +
  35. 36. What Happens at Time Stations? <ul><li>Call Race Headquarters </li></ul><ul><li>Enter arrival time, HQ confirmation number and caller’s initials in Route Book </li></ul><ul><li>Reset trip odometer </li></ul><ul><li>Quickly review upcoming section – what’s coming up? </li></ul><ul><li>It is not necessary to stop, although if the TS is staffed, if possible, stop, say hello and thank them for their efforts </li></ul>
  36. 37. The Weather <ul><li>Be prepared for EVERY kind of weather! </li></ul><ul><ul><li>Sun </li></ul></ul><ul><ul><li>Heat </li></ul></ul><ul><ul><li>Wind </li></ul></ul><ul><ul><li>Rain </li></ul></ul><ul><ul><li>Snow </li></ul></ul><ul><ul><li>Cold </li></ul></ul><ul><ul><li>Humidity </li></ul></ul>
  37. 38. Hydration, Nutrition and Electrolytes <ul><li>Nutritional requirements </li></ul><ul><ul><li>Solid vs. liquid diets </li></ul></ul><ul><ul><li>Intake and burn rate </li></ul></ul><ul><li>Dehydration and Hyponatremia </li></ul><ul><li>Understanding the difference between hydration and nutrition </li></ul><ul><li>The role of electrolytes </li></ul><ul><li>Keeping records (data collection) </li></ul>
  38. 39. Sample Feed Sheet
  39. 40. When you get tired of a liquid diet…
  40. 41. Ouch! That Hurts… <ul><li>Its not a matter of IF something is going to hurt. It’s a matter of HOW to deal with it when it happens! </li></ul>
  41. 42. Digestion and Stomach Issues <ul><li>Bloating </li></ul><ul><li>Vomiting </li></ul><ul><li>No longer willing/able to take in fluid or food </li></ul>
  42. 43. Common Medical Problems <ul><li>Neck </li></ul><ul><li>Hands </li></ul><ul><li>Feet </li></ul><ul><li>Butt </li></ul><ul><li>Knees </li></ul><ul><li>Temperature/Sun </li></ul><ul><li>Emotions </li></ul>
  43. 44. Saddle Sores <ul><li>Change shorts every 4 to 6 hours </li></ul><ul><li>Keep shorts dry and clean </li></ul><ul><li>Two approaches: cream vs. powder </li></ul><ul><li>Change brands </li></ul><ul><li>Use two pairs of shorts * </li></ul><ul><li>Use gel covers on saddle * </li></ul><ul><li>Change saddles * </li></ul><ul><li>* Adjust saddle height accordingly </li></ul>
  44. 45. Temperature and Sun <ul><li>Know symptoms of dehydration and heat exhaustion </li></ul><ul><li>Keep records of fluid and salt intake </li></ul><ul><li>Cool water, ice socks, Camelback ® with ice </li></ul><ul><li>Cover head </li></ul><ul><li>Sunscreen </li></ul><ul><li>Larger shoes </li></ul><ul><li>Eat less </li></ul>
  45. 46. And This Really Hurts!
  46. 47. When the Hurt Becomes Serious <ul><li>Generally, if the Racer can recover from injury, patch things up and keep racing </li></ul><ul><li>When the injury is judged to result in permanent damage, see a doctor </li></ul><ul><ul><li>Go to an “Urgent Care” facility first </li></ul></ul><ul><ul><li>“ Hospital” or “Emergency Room” second </li></ul></ul>
  47. 48. Relay Strategies <ul><li>Dependent on team goals </li></ul><ul><li>Must remain flexible </li></ul><ul><li>Daytime vs. Nighttime </li></ul>
  48. 49. Team Exchanges
  49. 50. Some Choices May Get You More Than a Penalty…
  50. 51. U-Turn Sequence #1
  51. 52. U-Turn Sequence #2
  52. 53. U-Turn Sequence #3
  53. 54. Leap Frog Support
  54. 55. Problem Solving <ul><ul><li>Leadership and crew preparation spells the difference </li></ul></ul><ul><ul><li>Come prepared to address common emergencies </li></ul></ul><ul><ul><li>Be cool and creative </li></ul></ul><ul><ul><li>Strive for efficiency </li></ul></ul><ul><ul><li>Keep the Racer going </li></ul></ul>What do you do when “*&^%” happens? And, it WILL happen!
  55. 56. Problem Solving
  56. 57. Problem Solving
  57. 58. Anticipate problem situations Don’t let small things become big problems!
  58. 59. What Happens at the Finish? <ul><li>RAAM uses a “Parade” finish </li></ul><ul><li>Racing stops at the Shell gas station. You will be escorted to the Annapolis City Dock </li></ul><ul><li>Have a Finish Line Plan </li></ul><ul><ul><li>Start a couple of days prior to reaching finish line </li></ul></ul><ul><ul><ul><li>Make/confirm hotel reservations </li></ul></ul></ul><ul><ul><ul><li>Return rentals/pick up van seats </li></ul></ul></ul><ul><ul><ul><li>Pick up banquet tickets and directions </li></ul></ul></ul><ul><li>See the town and have fun! </li></ul>
  59. 60. You have just had the experience of a lifetime!