Over the past weekend, Roger Aspholm of Westwood Velo won the national Championship in the Master’s 40-45 age group.

He has graciously agreed to have an interview with us. If you are interested in having Roger share his wisdom about being really, really fast, you can visit him at his website for his coaching business here.

All photos courtesy FinKraft website.

 

schmalz You are now the US national cyclocross champion in the 40-45 age group, firstly, how does that feel? And secondly, since we are the same age, how much will it cost me to have you relocate to Canada so I may one day have a chance at ever winning a masters race? Just curious…

Aspholm I have won a lot of races in the past, but this one feels like it has more importance and weight to it. I think it has not fully set in yet! It is a very hard race to win, you have to be ON 110% that day (in Dec) and you only have 45 min to get the job done.

As far as me relocating to Canada, I think it will be more motivating for everybody else if I stay here and race. If you would beat me or win a race, it would be so much more satisfying for you if there is a guy wearing stars & stripes in your cross race!

schmalz How do you carry your fitness and motivation through such a long season? Weren’t you winning races in the early spring at Branch Brook? And seriously, Canada’s not that far away…

Aspholm Last year when the CX nationals were held, I had my arm in a sling (broken shoulder and collarbone) so I had no idea how this season was going to turn out. I also started my coaching business this year and this gave me more flexibility to train and recover than previously.

I have done endurance sports all my life, so I am used to a lot of racing and high volume training which helps maintain a high level of fitness all year. I do not have that many highs or lows , when I am at 90% I can still do pretty well.

Two or three times a year I do get that “superman feeling” (peaking) which I think I was pretty close to last Saturday. The competition is my motivation. If there was no races, I would lose my motivation to ride! I could race year round.

schmalz When did you come to the US from Finland? Finland isn’t exactly a cycling hotbed, did you ride there?

Aspholm I came here in 1992. I rode my bike as cross training for cross country skiing , but I raced only some local races. The town I come from actually has produced quite a few very good riders, the most recent one is Kjell Carlstrom who rides for Liquigas.

schmalz How would you compare cross country skiing to cycling in terms of intensity? Do you ski in the winter to train for cycling?

Aspholm Cyclocross and mountain bike racing are very similar to cross country skiing, in the intensity and the courses.

Unfortunately living in New Jersey limits the amount of skiing I can do during the winter. I usually go a couple of times each year, but more for fun than actual training.I have been to Finland a couple of times in the winter time since I moved here and always got a chance to spend some more time on the skies then. I am actually thinking about getting a pair of roller skies in the near future. I still think cross country skiing is one of the most challenging sports out there besides cycling.

schmalz What’s the difference in tactics between cross races and road races? In a cross race it is mostly getting a hole shot and then riding your ass off, or are there others factors involved?

Aspholm In cross, the start and the first lap are half the race; but if anything does not go as planned, the key thing is to not panic and remain relaxed. As soon as you tighten up, you slow down and start making mistakes.

The tactics are more about gauging your own efforts and watching your opponents (how they ride and how they are suffering). Knowing the course and taking the right lines is also a big part of the tactics. In road racing, the skill factor has very little to do how the race plays out.

There are hardly any places to recover in a cross race. You have to make the decision based on where the course is favoring your own abilities, where the competition is having trouble, when to go at 95% or when to go at 110%.

Last but not least, tire choice and tire pressure are also tactics in cross. Experience gives you most of the times that edge that is needed to win a race.

schmalz So how did the tactics of the National Championship race unfold?

Aspholm Well, I was behind the eight ball at the start, and I don’t think anybody thought I would have a chance to win the race since I started in the 7th row.

I choose to line up on the left side, just in case something would open up on the pavement. I got by a few people before we went onto the grass and then rode like a man possessed to get to the front.

The first part of the course was uphill, so it became easier to pass. Once we reached highest point, I was right behind the front guys. Right then I knew I was riding well and I had a chance to go for the win. Going into the 2nd lap it was only Jon Bold and Richard Feldman in front of me and on the uphill section I bridged. As soon as I caught them, Feldman attacked and Bold got dropped and I had to chase again. I slowly reeled Feldman in. Richard Frees (the announcer) and the people lined up around course were going nuts. A lot of people from the East Coast, screaming their lungs out for me! Thanks, that really helped. As soon as I caught Feldman, it was my turn to attack. I got a gap, but Feldman came back and went around me. He immediately slowed down, so I knew he was hurting. I sat on for a half a lap and we got the bell. I did not want him to get too much time to recover, so I hit him again pretty hard on the uphill, but he did not give up yet, he stayed pretty close. I also had noticed that I was a little faster on the downhill part and around the turns, so I kept the pressure on and maintained a 3-4 sec gap. I pretty much knew I was going be able to stick it now as long as I did not crash. Once on the pavement, the race was mine and I had enough time to enjoy the last 100 meter and raise my arms .

schmalz Nice, why were you starting in the 7th row?

Aspholm USA cycling has to figure out some sort of a ranking system to determine the start order at the Nationals. Right now 8 guys gets called up based on last years results and the rest is based on the order you registered. I took me 6-7 min before I could get on the website to register and by then there was already 50 guys registered. In other words it does not mean anything how many races you have won before!

schmalz Ah, so the race really starts at your computer screen. Um, yeah, that makes perfect sense… Now, as a coach, what do you think is the mistake you see most racers make in their training?

Aspholm If you race a lot, there is no need to do all that much intensity during the week , recovery and then focus on maintaining the aerobic base by doing some 3-4 hour rides at endurance/ tempo pace. Racing 2-3 times a week is more than enough intensity. In cross you have to race pretty much every weekend to be part of the game , the National race was my 25th CX race this season.

schmalz What is a typical training week for you like in the winter when you aren’t racing cross? How many hours do you do? Do you do any intensity during the winter?

Aspholm I do not get much of a break from riding after the cross season ends. The fact that I do not have to travel anywhere and race every week is enough of a break for me. Typically I train in blocks in the off season. The hours range anywhere from 15 to 35 hours/week. At least 3 days/week on Power Cranks in the off season. Depending on the weather, but I rarely ride on the trainer and the only intensity would be an occasional group ride during the winter months. I normally use the local training races in March to get back up to speed.

schmalz Do you train with a power meter? If so, what sort of numbers do you hit in intervals or during those longs rides?

Aspholm I do have an SRM. I am not a big number guy myself, but when I do use power to gauge my effort, it is a very valuable tool. The guys I coach all have power meters, but I am trying to teach them relate the “feel” of certain zones and numbers as well.

On longer rides I watch my HR more than anything else and on intervals the power or “watts” become more important. I am pretty light, so my numbers are not that high as you think, but I can hold something in the mid to upper 300 watt range for a little while.

schmalz That’s funny, the more successful racers I talk to, the more they talk about training by “feel”. I wonder if there’s a way to develop a cyclometer that measures “feel”?

Aspholm The more years of racing and training you have under your belt , the more in tune you will become with your own body and that is your “cyclometer”. An elite athlete can always push themselves beyond any set zones or limits when it is required in a race, that is the true meaning of “feel”.

schmalz Thanks for taking the time for this interview and good luck with next season, which sounds like it begins in about 5 days. And don’t forget that the Canada relocation offer still stands, I’m sure there’s a lot of US masters like myself who would help pitch in!

Aspholm I will try to work on getting some sponsors to be able to continue racing and maybe defend the title next year. Otherwise the Canada deal might be an option!!