Two Surprise Special Guests at Royal Vale Elementary School!

A special morning activity was held at Royal Vale school in Montréal to commemorate Alex Porter-Rozmovitz, a young Royal Vale student who passed away 5 years ago.  I was honoured to be the special guest to lead an energetic group of 400+ elementary school kids in a fun, upbeat dance party to kick the day off!  What a great way to celebrate Alex!

That's not all though.  The special guest  had a special guest!  My "little" friend Georges Laraque came out and surprised all of the children, joining in on our crazy action-filled "warm-up song" (which is a fond memory of my preschool days ;)) and helped to lead our fun dance party with some impressive steps.  Georges, you've got the moves, my friend!

Lex Albrecht and Georges Laraque leading the Dance for Alex, at Royal Vale School in Montréal, Québec

Post dance-party, some lucky Royal Vale students who happened to be in phys-ed class got some extra excitement... and some big air, with Georges Laraque!  That looks fun!

It was special to be able to share my own story of the challenges and amazing rewards of being a professional athlete, and the loss of my own little sister when I was young with the students.  Thank you to Royal Vale School, and to Alex's family for inviting us to be a part of this special day! See you again soon.

Taught @GeorgesLaraque the #LexFlex, while showing off our #LexAlbrecht collection @ModifyWatches. He's a natural! pic.twitter.com/IIiNJ8F7gP
— Lex Albrecht (@Lex_Albrecht) December 3, 2014

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Une activité spéciale a eu lieu hier à Royal Vale School à Montréal, pour honorer Alex Porter-Rozmovtiz, un élève de Royal Vale qui nous a quitté il y a 5 ans.  J'ai eu la chance et le plaisir d'avoir le rôle de l'invitée spéciale.  La mission : animer une séance de danse énergétique et amusante pour plus de 400 élèves (maternelle - 6e année) pour célébrer la vie de Alex.  Quelle belle facon de partir la journée, et de commémorer Alex!

Mais ce n'est pas tout...l'invitée spéciale avait un invité spécial!  À la grande surprise des élèves, j'ai appelé mon ami, Georges Laraque à haute voix "GEORGES! ...GEORGES!", qui est sorti de l'arrière de la salle avec un grand sourire!   Georges m'a aidé avec la chanson de réchauffement, qui ne manquait surtout pas d'actions (un souvenir de mes jours d'enfance que j'ai partagé!).  Par la suite, nous avons partagé nous meilleurs pas de danse :).  Georges, tu as du talent mon ami!

Lex Albrecht et Georges Laraque animent  "Dance for Alex", à l'école Royal Vale School à Montréal, Québec

Après notre fête de danse, quelques étudiants qui suivaient leur cours d'activité physique avaient l'occasion d'avoir une dose de plaisir supplémentaire avec le Grand Georges!  Ça a l'air amusant!

Ça fut un occasion très spécial de parler aux élèves des défis et les récompenses d'être une athlète professionnelle, ainsi que comment j'ai géré le départ de ma petite sœur qui nous a laissé quand j'étais plus jeune   Merci à Royal Vale School, et surtout à la famille de Alex, de nous avoir invité à cette journée spéciale.  À bientôt!

Taught @GeorgesLaraque the #LexFlex, while showing off our #LexAlbrecht collection @ModifyWatches. He's a natural! pic.twitter.com/IIiNJ8F7gP
— Lex Albrecht (@Lex_Albrecht) December 3, 2014

DÉFI RBC au profit de Centraide

Le 26 novembre prochain, je ferai partie d'une équipe d’athlètes qui tentera de battre le record au Défi RBC au profit de Centraide : gravir à la course les 1 000 marches menant au 41e étage de la tour de la Place Ville Marie en moins de 2 minutes 41 secondes!

Notre équipe sera formée de:

o Lex Albrecht (cyclisme. 7x Championne Québécoise, 3x athlete des Championnats du monde) 
o Caroline Ouellette (hockey sur glace, médaillée d’or aux Jeux olympiques de Sotchi en '14)
o Marc-Antoine Gagnon (ski acrobatique, 5e au classement mondial en '13)
o Pierre Alexandre Rousseau (ski acrobatique, 5e aux Jeux olympiques de Vancouver en '10).
o Marie-Claude Molnar (paracyclisme, médaillée de bronze aux Jeux de Londres en '12).
o Caroline Calvé (surf des neiges, 6e aux Jeux olympiques de Sotchi en '14) 
o Hugues Fournel (kayak, 7e aux Jeux olympiques de Londres en '12)

Le Défi RBC au profit de Centraide est organisée par RBC, en collaboration avec Place Ville Marie.  Près de 500 coureurs sont attendus, principalement des employés de RBC et aussi d’autres entreprises.  Chaque équipe comptera 10 personnes pour un total de 500 participants! Chaque participant monte à la course 3 ou 4 étages, ce qui représente une centaine de marches chacun.

Les fonds recueillis proviennent des dons des participants et des commandites d’entreprises. Ils seront versés en totalité à la campagne Centraide 2014.  Le montant récolté en 2014 sera dévoilé lors du Défi du 26 novembre prochain. En 2013, 180 000 $ ont été récoltés, soit 47 000 $ de plus que l’année précédente.  Depuis sa création il y a 17 ans, le Défi RBC a permis de récolter 932 000 $ au profit de la campagne Centraide.

Excited to Ride for Optum Pro Cycling p/b Kelly Benefits Strategies in 2015

I'm excited to announce that I've signed a new contract for 2015, with American trade team, Optum Pro Cycling presented by Kelly Benefits Strategies.  I rode for Optum in 2012, my first year of professional cycling and I'm excited to return as a more experienced, and stronger rider.  I'm eager to contribute to the team's exceptionally talented and strong roster :

Lex Albrecht (CAN)
Annie Ewart (CAN)
Jasmin Glaesser (CAN)
Janel Holcomb (USA)
Ariane Horbach (USA)
Maura Kinsella (USA)
Leah Kirchmann (CAN)
Ally Stacher (USA)
Alison Tetrick (USA)
Brianna Walle (USA)

Optum will compete on the professional circuit in the US and Canada, as well as in Europe - where they had considerable success the past 2 seasons since their European program was launched.  Being a member of a trade team with a European program was a very important element that I was seeking for 2015, and I feel fortunate to have the chance to be a part of Optum Pro Cycling presented by Kelly Benefits Strategies in part for this reason.  Optum has an excellent group of respectable, knowledgeable and motivated people running the team, as well as a knack for creating rosters with super good chemistry - which makes all the difference during race season.  The strong group of sponsors and supporters behind the team also helps make Optum the highly reputable and successful team that it is, and I'm so glad to say that I'll be a part of it next year.

January 2012 : kicking off my first professional season with Optum Pro Cycling.  I'm so excited to be returning for 2015!

 I will continue to be based in Montréal, Québec, and train at the PowerWatts Premier Studio in Montréal. 


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With two of my TWENTY16 teammates, Greta and Abby. What an awesome season!

I am  grateful to have had the chance to ride with TWENTY16 Pro Cycling for 2014.  The opportunities they provided during 2014 were second to none, and the moral and material support that they gave to me and all of their athletes was always top-notch.  During the highest parts of the season, and the lowest.  Thank you for your consistant support and patience when I needed it (early season concussion and late season illness). I am proud to have been a part of a program that has played an essential role in winning Olympic medals and World Championship titles.  It was an emotionally difficult decision to have chosen to step away for 2015, but I continue to have the utmost respect for the program, sponsors, riders, and especially the management and staff of TWENTY16.  Thank you for an exceptional year...I feel like it changed me as a bike rider and as an individual for good, and for the better! 

Photo: B. Hodes.  TWENTY16 Pro Cycling, 2014

Roster for the 2014 World Championships

Canadian National Team. 2014 UCI Road Cycling World Championships.  Ponferrada, Spain  (not all athletes present in photo)  Photo : Canadian Cycling (Canadian Cyclist)

I am proud to be representing Canada at the UCI Road Cycling World Championships in Ponferrada, Spain.  Thank you for those who have helped me earn this opportunity, and to those who have believed in me.  It is an honour to represent Canada.

CyclingNews.com article : http://www.cyclingnews.com/news/lex-albrecht-wins-appeal-to-race-world-championships
Editornial by Laurent Martel : http://laflammerouge.com/cyclisme-canada-je-ne-comprends-pas/
Statement by Cycling Canada (English) http://www.cyclingcanada.ca/sport/cycling/news/lex-albrecht-joins-canadian-team-at-road-world-championships/
Statement by Cycling Canada (French), via Veloptimum.net : http://veloptimum.net/velonouvelles/14/COMM/9sept/CyclismeCan23.htm

Championnats Québécois 2014

Deux jours après mon retour d'un bloc de courses et entrainement aux États Unis (Idaho, Oregon, Californie) je suis contente et fière d'avoir défendu, avec succès, mes titres de Championne du Québec (en vélo de route, et contre la montre).  La compétition était forte.  Les victoires étaient surtout satisfaisantes après un bouleversement de mi-saison qui m'a fait très peur...en menaceant ma carrière (voici ce qu'il s'est passé)

Championnats Québécois 2014 - Podium contre-la-montre. (1. Lex Albrecht -TWENTY16, 2, Alizée Brien - TIBCO, 3. Catherine Desserault - SAS Magocep).  Photo : Antoine Bécotte

Le parcours de contre-la-montre était de 18 km, et assez côteux.  Avant la course, je me demandais comment j'allais distribuer mes efforts sur le parcours.  Mon "powermeter" Quarq m'a aidé à juger quand j'allais assez fort et quand j'étais mieux de sauver mes énergies.

Je me suis rechauffée pour le contre-la-montre avec mes rouleaux spéciaux : E-Motion Rollers de la compagnie Inside Ride.  Je les apporte souvent à mes courses, et je m'entraine avec à presque tous les jours l'hiver chez PowerWatts  www.insideride.com

Contre la montre des Championnats Québécois 2014. Lex Albrecht sur son vélo Felt DA2 avec les roues Zipp.  Photo : Antoine Bécotte.

Le parcours de la course sur route offrait des défis importants également, avec ses longues montées avec des pentes aigues.  Rendu au premier tiers de la course, une sélection de 8 coureuses a déjà été fait.  La course se passait bien...  Aux deux tiers des 110km, je savais qu'il y avait une montée qui serait difficile pour quelques unes des autres coureuses, et j'en ai profité.  La sélection s'est encore diminuée.  Quand il ne restait qu'environ 25km à parcourir, j'avais reconnu une pente qui allait me favouriser... j'ai fait un gros effort et ce n'est que Kirsti Giroux (SAS Magocep) et Dafné Théroux Izquierdo (Espoirs Quilicot TRJ Télécom) qui ont suivi.  Dans les 15 derniers kilometres, nous travaillions ensemble pour rester en avant des autres filles. Des fois, on se testait en lanceant des petits attaques.  À l'approche de l'arrivée, Kirsti a parti son sprint, mais je suis resté dans son draft, avec patience.  Quand le moment était le bon, j'avais sauté de sa roue pour gagner la course... et le titre de Championne du Québec.

Championnats du Québec- Course sur route - sprint final .  (Photo : Antoine Bécotte)

Championnats Québécois 2014 (podium course sur route) 1. Lex Albrecht, 2. Kirsti Giroux, 3. Catherine Desserault.  Photo: Antoine Bécotte

Félicitations à Alizée Brien, Kirsti Giroux, et Catherine Desserault qui ont aussi fait des résultats méritant une place sur le podium aux Championnats cette année.

Prochaine course: Green Mountain Stage Race, au Vermont, États-Unis.  J'y representerai mon équipe TWENTY16 Pro Cycling toute seule, en esperant d'avoir du plaisir, et une participation à des courses difficile qui va traduire, j'espère, en préparation parfait pour la fin de la saison... plus de détails à venir!




SOMMAIRE DES TITRES DE CHAMPIONNE DU QUÉBEC À LEX ALBRECHT
- 2014 Course sur route
- 2014 Contre-la-montre
- 2013 Course sur route
- 2013 Contre-la-montre
- 2012 Course sur route
- 2010 Critérium
- 2010 Contre-la-montre par équipe

Champion of Québec

Two days after returning from a 1.5month training and racing block in Western USA, I am so happy to have defended my Champion of Québec (time trial, and road) titles at home in Québec.  I was up against great competition.  It felt good to bring home the titles after a scary and difficult mid-summer Bump in the Road (this is what happened).

2014 Québec Championships - Time trial podium. (1. Lex Albrecht -TWENTY16, 2, Alizée Brien - TIBCO, 3. Catherine Desserault - SAS Magocep).  Photo : Antoine Bécotte

The time trial course was an 18km race with some significant hills.  Before the race I questioned myself on how I should distribute my effort on this atypical sort of course.  My Quarq powermeter was a useful tool to help determine when I was going hard enough, and when it was time to ease up and save some energy.

Warming up for a time trial with E-Motion Rollers, one of my favourite training tools.  I always bring them in my car when I drive to races, and I train with them almost every day in the off-season.  They're a lot different than regular rollers!  www.insideride.com

Québec Championships time trial. Lex Albrecht and Felt DA2 with Zipp wheels.  Photo : Antoine Bécotte.

The road race course was also challenging, as it offered long climbs, and steep pitches throughout.  By the first 1/3 of the race, we had already created a selection of 8 riders.  Things were going well.  Coming into 2/3 of the race, I knew there was a good climb that would be difficult for other riders if the pace was high enough.  Some couldn't hang on, and we whittled the selection down again.  In the final quarter I recognized one more climb that I knew was to my advantage, and drilled it.  Kirsti Giroux (SAS Magocep) and Dafné Théroux Izquierdo (Espoirs Quilicot TRJ Télécom) were the only two who followed.  In the last 15km the three of us worked together to stay away, and tested eachother at certain points.  Coming into the finish in Amqui, Québec, Kirsti launched her sprint but I waited patiently in her draft, jumping off of her wheel when I knew it was the right moment.

Québec Cycling Championships - Final sprint.  (Photo : Antoine Bécotte)

2014 Québec Championships (road race podium) 1. Lex Albrecht, 2. Kirsti Giroux, 3. Catherine Desserault.  Photo: Antoine Bécotte

Congratulations to Alizée Brien, Kirsti Giroux, and Catherine Desserault who also brought home medals from the Championship races.  

Next stop : Green Mountain Stage Race in Vermont.  I'll be heading there to represent TWENTY16 Pro Cycling on my own, to enjoy some good hard racing, which will hopefully translate into some great preparation for the final part of the season...

Ride safe, ride hard, have fun!



SUMMARY OF LEX'S CHAMPION OF QUÉBEC TITLES
- 2014 Road Cycling
- 2014 Time Trial
- 2013 Road Cycling
- 2013 Time Trial
- 2012 Road Cycling
- 2010 Criterium
- 2010 Team Time Trial

Mid-Summer Racing and Training in California

Lex on the attack.  The San Rafael Twilight Criterium race started with 85 riders, and TWENTY16 made it so hard that 35 could finish ... Photo Credit : Garrett Lau

I've been on the road since early June, leaving Montreal to travel to Boise ID to cheer my teammates on as they raced and I recovered from being under the weather. We hit the road for Bend OR, to race the Cascade Cycling Classic. I ate my first and last Red Robin burger after that race. Never again. Then, my teammates and I trekked to Marin County, CA to race the San Rafael Twilight Criterium, where they blasted Notorious B.I.G.'s Hypnotize over the loudspeakers as they called me up to the line. With a welcome like that, I had to stick around longer.

Photo Credit : Garrett Lau

Marin County, on the opposite side of the Full House Bridge (the Golden Gate Bridge) relative to San Francisco California, is one of the world's road cycling paradises. As I sat outside of a grocery store one late afternoon, downing a bottle of ginger kombucha, I thought about how out of place I might feel in that particular instant had I not been a cyclist. Everybody either looks like a cyclist, is pedalling their bike at a given moment, or is cruising around with a bike rack hitched to their car.

Easy-day spin. Riding across the Full House Bridge with my teammate Allie Dragoo.  Because.  It's cool to be tourists.

And why shouldn't it be that way. Like I said, Marin County is a cycling paradise. The twisting roads offer ample climbing, and a good deal of spectacular views. Leaving the quaint town of Fairfax with its fair share of coffeeshops to climb up Mount Tam through the shady, humid forest of Redwood trees, across Seven Sisters' rolling golden hills (not yellow, golden, as I was corrected) that tower over a thick blanket of misty fog that often covers the Pacific Ocean at that area, before descending down the fast, curvy road to Stinson Beach, was one of my favourite rides. On Wednesday morning a large group of very fast, competent, and just-competitive-enough-for-a-group-ride road enthusiasts gathered to “drill it” for nearly 2 hours. It was a great training ride and a nice way to do some socializing. Two birds with one stone, you've got to love it. I was thankful they let me tag along.

The Golden hills of Seven Sisters, with the Pacific Ocean laying way down below, blanketed with a thick mist!

During my stay, I got pulled over by a cop for rolling through a few intersections in Ross, CA without stopping “enough” to his taste (I thought every state would adopt the Idaho Stop?), saw a few deer and wild turkeys, chatted with a Maserati dealer, drank enough kombucha at the grocery store patio that they were probably wondering when I was going to move in, and got motorpaced up a climb by Barry Bonds. I had to ease up because my Quarq Powermeter was telling me I was pushing more watts than what my coach wanted me to do. He's the boss, since he's pretty much always right.

Oh deer.  I saw this one in somebody's yard as I walked home from drinking a fresh kombucha on the grocery store patio.

Ross, CA is a good place to have an espresso...but if you're riding through, don't go skimpy on your stopping!  The cops are on the lookout ;)

Always looking to have fun, and ride hard!

And if that wasn't enough, instead of going home to Montreal right away, I hit the road to Tahoe, to explore some more new roads for a few weeks. I feel like I'm in a retreat. I have no cell access, have to pirate a wifi signal a few blocks away if I want to connect, and there's no TV to watch (my last resort for electronic entertainment). So between long hard rides, I've been reading (I'm on book #3), trying out new ride-food recipes, religiously taking an afternoon nap, and never neglecting my stretching and “foam rolling” with my Travel Roller. It's the perfect training environment ... and I haven't even told you about the awesome roads ... ;)!

Truckee River, Tahoe California.

The first view I have every morning when I roll out on my Felt road bike, ready to train hard on the roads of Tahoe.

I love riding my bike.  I matched my Modify Watches with the colour of the sky today ;)

Bike Washing Tricks

As a professional cyclist I am fortunate to have a team mechanic (Vincent) to take care of my Felt F1 road bikes and Felt DA2 time trial bikes.  He washes them, tunes them, repairs them, and sets them up with the equipment I need (like specific SRAM cassettes or ZIPP wheels, for example)

Vincent doesn't travel to Montréal to give TLC to my training bikes (which are identical in set-up to my race bikes).  I have to find ways to get the job done on my own.  (Teamwork is a great thing; when you find yourself all alone, it sure pays to know how to be self sufficient.)  I can fix a lot of things and tune a bike pretty well, but I'm lucky to have generous expert help from  Martin Rooseboom Vélos in Hochelaga, and Cycles Néron help me with tuning and parts when I need it.

Sporting the Martin Rooseboom Vélo (Hochelaga, Montréal) colours!  Photo credit: Justin Knotzke

One thing I do on my own all of the time is WASHING my bike.  It's not "pro" to ride around on a dirty machine, it's not good for the bike, and it's not good for... the soul.  It may seem simple and mundane, but with a few little tricks, I've found ways to get the job done fast and efficiently.



1. Rinse the bike with a hose, starting from the TOP, front end, finishing at the bottom rear end.  Top to bottom..it's important.

My @FeltBicycles getting washed after a wet race! #ksr2014 pic.twitter.com/NRC9EgmfOz
— Lex Albrecht (@Lex_Albrecht) May 24, 2014

2. Brush out the drive train and cassette with a stiff brislted paintbrush and harsh degreaser...  Then rinse with water



3.  I picked up a brush made for detailing car wheels at a hardware store.  It's big, soft, and holds a lot of suds and water.  I use car soap or dish soap to wash down the frame and wheels.  TOP to BOTTOM.

following a consult with @VincentMGee this is the brush I bought to wash my @FeltBicycles : pic.twitter.com/vxzrCZ9lRx
— Lex Albrecht (@Lex_Albrecht) June 13, 2014

4.  Rinse the soap away, (top to bottom!) and let the frame dry


(If the bike isn't too grimy I get away with leaving the wheels on, and can finish in a few minutes.  In other cases, I take them off to make sure to reach into the upper inside of the fork and the rear side of the seat tube.)  Don't forget to re-lube the chain with a light, dry, chain oil.


Keep your bikes clean ;).

Coffeshop Rides Makes You Stronger

Every year I try to get better, stronger, faster, and smarter.  The aspect of training that has given me the biggest step up - believe it or not - is resting.  When it's time to go hard, it's pedal-to-the-metal (or medal...in an athlete's case)  When it's time to rest - there's no going halfway.

J. Knotzke www.shampoo.ca

One of my easy day activities is coffeshop riding.  I pedal without much resistance.  I would get dropped by a kid on a trike if I was riding with them.  But I'm not riding with anyone who is going faster than me on a coffeeshop ride day. So, it never counts as getting dropped.  I know a whole crew of riders who can't handle being overtaken by another cyclist.  I'm telling you, you'll be stronger once you can. 

Spinning easy, I "flush my legs out", loosening them up from the previous days' hard efforts.  My destination is usually 45 minutes away, either in a direct line, or winding around the city, through streets and neighbourhoods that I don't typically explore.   Coffeeshop rides are for discovering

Sometimes I choose a route that goes through some of my toughest training spots.  Pedaling through easily is good for me psychologically.  It's a reminder that I don't always have to be in the pain cave, cross-eyed and loopy-minded on those particular streets.  It's how we maintain a good relationship, those areas and I.  Coffeeshop rides are for enjoying, zen-style.

Destination #2 on my #Montreal @indiecoffeepass : @lebruloir on #Fleury. Good #espresso :) #coffeeshopride pic.twitter.com/e2cPkrvzxJ
— Lex Albrecht (@Lex_Albrecht) May 23, 2014

In the summer I try to visit many small, independant coffeeshops in Montréal.  I have my old favourites, and there are always new ones to discover.  I order the same thing every time - espresso.  No messing with sugar or milk; straight-up, and short.  I talk to whoever's on the patio and wants to chat.  About anything.  When I train, I don't talk to anybody.  I push hard on the pedals until the job is done.  Coffeeshop rides are for socializing.

Post by Lex Albrecht.

The coffee itself is like the icing on the cake for the easy ride.  Taking a break for a day and having no power numbers to hit, on intervals to push through, or races to think about is a good thing for the heart, the legs and the soul.  Cœur Jambes Esprit!

Throwback Thursday #TBT

Here's a #TBT (Throwback Thursday) photo of me at my first ever road race.

Yes, that is a Camelback.  I am wearing a softshell jacket that my Mom bought me from Costco, and my work uniform shirt from Coast Mountain Sports - it kind of looked like what I thought a cycling jersey should look like.  I was not wearing cycling socks or a shammy, because I didn't have any.  Hey - I just bought a bike for goodness' sake (it took a YEAR to save enough cash).  No dollars left over for the superfluous digs... (hashtag: #ownit)

#TBT : First race ever.  Sporting a Camelback because I didn't know how to reach down for my bottles.

I couldn't understand a single French word the comissaire was saying (I didn't speak much Molière, especially à la Québécoise back then).  So, I went off the start line with the masters men.  (I'd only ever ridden with guys anyways).  Some man shoved me on purpose as he rode by in the first few hundred meters.  What a jerk. Then I got dropped really fast.

The next pack (the girls who I was supposed to be racing with) caught me.  Then they dropped me.  It was raining.  I was cold.  Then I found some girl and a boy half my age to draft off of to finish the "race".

I still felt pretty badass for doing my first race.  Never give up. 

After racing in North Carolina at the Winston-Salem Classic with TWENTY16 (successfully scoring first UCI points of the season on the road), I headed to Colorado Springs to train.  The first days were low-intensity on the bike, but the training didn't finish at the end of the ride...

Three for 3 at Sea Otter

Sea Otter Classic Circuit Race womens' sprint, 2014. Photo Credit: Garrett Lau

 TWENTY16 scored a total of 5 podium finishes in 3 races at the Sea Otter Classic.  It felt so good to stand on the podium 3 times for my team, especially after sitting on the sidelines following my concussion in late-March.  The final race took place on the legendary Laguna Seca raceway.  What a treat to race on a race track!  The course was fast, challenging, and fun to ride on.  I chose to race with ZIPP 404's on my Felt bike.

TWENTY16 made the race hard and aggressive, yet again.  My teammates and I launched attacks, and drove the pace hard on the sections of racecourse that hurt the most.  

Credit: Will Matthews. http://www.wilmatthewsphoto.com

Several of my teammates and I initiated small breakaways.  At the end of the race, Alison Tetrick launched a superb attack and got away on her own.  I followed the first wheel to chase her.

There were about 5 riders in that little split.  Coming to the finish line, I was sitting second wheel, behind my teammate Alison, who our competitors had caught me up to.  I yelled at her to keep driving to the pace, to bring me to the finish line, with the other riders on my wheel. 

Canadian Criterium Champion and sprint specialist, Leah Kirchmann of Optum launched her sprint with 200m to go.  I followed hard, and didn't manage to pass her front wheel by the time we reached the finish line.  A second place finish thanks to great teamwork to finish off the Sea Otter Classic was awesome.  Alison and I celebrated by eating our Kiku Apples on the podium.  Woo hooo!

#SweetKiku Lex Albrecht and Alison Tetrick enjoying Kiku apples together on the podium at Sea Otter Classic!

 Next race : Winston Salem Classic (UCI 1.2) in Winston, North Carolina.

On the Podium at Sea Otter Classic 2014

Team TWENTY16 podiumed on the first day of the Sea Otter Classic at the Laguna Seca Speedway in Monterey, CA.

Two days after arriving in California for a hard 6-week block of racing and training, I crashed 15 minutes into stage 2 of the San Dimas Stage Race, suffering a minor concussion.  I pulled out of the race immediately, and stayed on the sidelines of the following stage race, Redlands Bicycle Classic.  It was hard to sit out.  I spent my time colouring pictures, sleeping, and chilling poolside.  Gradually, I reincorporated riding back into my days, slowly but surely.  If there were any minor symptoms, I pulled back immediately, and let myself rest.  I really appreciate the patience and support from my teammates and TWENTY16's management. 

Post by Lex Albrecht.

The Sea Otter Classic is my first race back in action with TWENTY16 and I was thrilled to represent our colours on the podium at the first day of this huge cycling event.


Check out this video!
. 

In Arizona and California with Team TWENTY16

Lex, Greta, and Abbey. Team TWENTY16

Team TWENTY16 kicked off the 2014 season at Valley of the Sun stage race in the Phoenix AZ area.  The 3 day race was a perfect event for us to get to know eachother, get dialed in on our new Felt bikes, feel out the eachother's riding styles, and ENJOY racing!

It was also the perfect time to get familiar with the nutritional products we'll be using this season.  I've fueled with CLIF over many years, but this time around I got the chance to test out some new CLIF products.  I wasn't familiar with Kit's bars, and they're my new favourite I think!  We're also hydrating with MRI's products.  I like to start the race with a half-portion of MRI's mix in one of my bottles, and grab a full-strength one in the feed-zone during the race.

Kit's Organic cashew and fruit bar is my favourite flavour so far, but they're ALL so good!  They're so soft and moist.

Next, we're off to southern California for our team camp.  Our first priority is to get some great training rides and drills in together. There will be a lot of awesome things going on with our sponsors during camp, ant that will be a lot of fun too.  Then, Murietta Stage Race in Southern California will wrap up this first block... and I'll head home to my trusty eMotion Rollers, and my espresso machine (I'm all about living in the moment, but okay, okay, I admit, I'm missing that thing...)

One of the final espresso shots that I pulled before leaving Montréal...good memories. I'd still rather be here with my team though ;)

Off-Season Training : Get in the Gym!

The off-season is no vacation; training doesn't stop, it just changes.  The goal is to recover, then prepare for the next season.   While the majority of my training is done on my bike, the winter is a great period to mix things up and get some cross-training in!

At any given moment in my life, I never yearned to be older than I was. Except as a kid, when I came across a gym. Knowing I was too little and too young to get in that mysterious, magical room filled with intriguing equipment, I couldn't help but wish a few years of my youth away so I could get in there and PLAY. There wasn't much point wasting time on a wish like that, so, I would go and ride my bike instead...

I'm (kind of) all grown up now, and today an important part of-off season training takes place in the gym.  I have a consult with an expert who thoroughly evaluates how my body performs and reacts in many different situations.  Specific reconditioning and strengthening programs are established, and they evolve in unison with my progress througout the winter.

Another great morning of training at @PowerWatts ... #nobreaksontheweekend #procycling pic.twitter.com/Nq1nBmjs8u
— Lex Albrecht (@Lex_Albrecht) February 16, 2014

We use dumbbells and kettle-bells, elastic bands and resistance machines to build strength. I twist and turn and balance into all kinds of movements and positions to build stability and program proper muscle memory.


A lot of the routine consists in helping my body become more stable, more flexible, and utlimately stronger and more efficient on the bike. Many of the exercises have no apparent relevance to cycling at first sight. And a good part of them are repetitive and sometimes even tedious (...if I'm hungry for lunch) But by diligently going through the motions on a structured and regular schedule, improvements on the bike become apparent. Amongst other things, I've increased my hip flexibility, straightened out a crooked riding position and am working towards a better pedal stroke.

I also spend a lot of time stretching and doing myofascial release work with my Travel Roller. I bring my own Travel Roller, packed with a printout of my strengthening and reconditioning routine, and an assortment accessories that I use for my exercises. Since the Travel Roller is hollow and has meshed ends that close up securely with an elastic, it's ideal for toting around my extra stuff in one simple package. When it's possible to use the same tools wherever I am, I do. So, I bring my Travel Roller everywhere I go.

Some of the stuff that I can pack into my Travel Roller..there's usually even more in there...!

Cycling Canada Unveils the 2014 National Team List

Cycling Canada has unveiled the 2014 National Team Roster.  I am very proud to be a member of the Canadian National Cycling Team for 2014.  For the entire list, see Canadian Cyclist's announcement here: http://www.canadiancyclist.com/dailynews.php?id=27131&title=cycling-canada-unveils-2014-national-team-list

Photo copyright : Justin Knotzke

 I will of course be racing for my trade team, TWENTY16 across North America this season.  For more information (and why I'm extra thrilled to be a part of such a cool team!), check out Canadian Cycling Magazine's report : http://cyclingmagazine.ca/sections/news/lex-albrecht-joins-american-team-twenty16/

Improve your ride. Improve your life. Improve the world.

I'm going 11 speed for 2014 baby!  (That's an extra cog on the cassette, compared to anything most people, including myself, have ever had the chance to ride.  Do I feel lucky?  Oh, yeah.) All of TWENTY16's Felt bikes are going to be fitted with the new 11 speed SRAM Red.  SRAM is probably the best bicycle component maker in the world because of their leading edge technology and innovation, their  corporate culture, and the initiatives they take to make a difference in the WORLD.   Just watch the  video, you'll understand.

Improve your ride.  Improve your life.  Improve the world.  That's how SRAM rolls, and that's how I  want to roll too.  Hey, that's how I will roll!

I'm a roadie.  I'm with the Canadian National team to ride the track in L.A., California. No gears, no brakes, no asphalt... except on our recovery rides, for now.

Every morning priority number one is to score hotel java from the lobby, and grab a few oranges for my fridge-stash, and oatmeal bars for snacks at the track.  I whip up a bowl of magic oatmeal, and clear out e-mails that have come in on East Coast time.  The bag gets packed with my collection of gears, chainrings and tools (I've never wrenched so much in my life. Good thing track mechanics are easy...).  Thanks Martin Rooseboom (2524 Hochelaga, Montréal) for lending me what I need.  And I never forget my tube of DZ Nuts Bliss shammy cream anymore.  It's my new favorite.  Especially since the saddle on my loaner track bike and I don't have a great relationship...

Track sessions always start with a 20 minute warm up.  We spin around in a paceline, going progressively faster.  1 lap-to-go always feels like balls-to-the-wall speed.

Hammering out near-maximum efforts for 4km with my teammates, reefing on the pedals to shoot my bike forward from standing-starts, whipping up and down the track walls when we do our exchanges, and holding a tight, straight line down at the base of the track (the pole line) despite those HUGE G-forces as we spin at unheard of (OK, for a road cyclist...) cadences are all things that are going to pay off once I get out on the road to start racing next month.

But the best thing about the track is the consistent environment.  The conditions are reproducible and our efforts are easy to measure.  That means when there's something to fix or improve, we keep giving the same thing a shot, making minor adjustments, until we NAIL IT ON THE HEAD.

Lex's Hockey Stop

I like to play outside during the off-season.   Here in Montréal there is no shortage of winter activities.  Since today was an "off-day" and I didn't have any training to do, I pulled out my ice-skates.  I thought I'd test out my skating skills for fun.  I was trying to get ice to fly up above my head...what do you think? 

A Bloody Good Day

Before the crack of dawn this morning, I was at the hospital for blood tests.  There are two reasons for the timing: 
    1. To get free parking in the street before 9am (JACKPOT)
    2. Get the boring stuff over with so I could move on to training at PowerWatts!

I was waiting patiently for the priority patients to have their blood drawn ahead of me.  (When I fly, it's cool to have priority status.  At the hospital, nobody gets Special-Priority-Status for a "cool" reason.  So, I was happy to wait.)

Instead of sitting in the waiting room, I stuck around in the hallway to up my chances of not going home with some nosocomial infection.  (It probably didn't make much of a difference.)  My cellphone rang.  "Lex, we're here for blood testing.  We're at the door"

"Well, actually, I'm right here!"  I replied, thinking they decided not to call my name over the waiting room loudspeaker.  Hey if they think a cellphone call is more efficient, cool. 

But in fact, it was the CCES who was at my home, waiting at the door to take blood for the Blood Passport program.  How ironic!

After getting 6 tubes of blood drained from my left arm in the hospital, I hustled home and gave 2 more to the CCES from my right arm.  The rest of my blood?  I'm keeping it for MYSELF!  

Photo copyright : Justin Knotzke (www.justinknotzke.com)

...that's what I call a bloody good start to the day.