Monday, June 15, 2009

Bricks and Hills

In Review
The weather and traffic proved to be two hurdles for this past Wednesday’s clinic and ride. It started dumping rain at 4 pm, the traffic lights were out at Parker and Yale and Havana and Yale, and I wasn’t sure what we were going to end up doing. Luckily, you had great questions about the gear and shifting clinic. So by the time we were done with the clinic, the sun was out and the rain had stopped. We went for a short ride on the hills to practice what we learned about how to better use our gears.

Yesterday morning started off foggy and cool; however by the time we got about 10 miles into the ride, we started to shed a layer or two. We rode about 38 miles along the C470 path. It’s a beautiful route that is very easy to find and stay on. We only had one detour but the scenery was worth the extra mile or two.

So this is the point where things get changed up a little. Please pay close attention to the dates and times of this week’s events.

For Wednesday June 17th , we will do our first brick workout. A brick workout is when you combine two separate disciplines, for example, swim/bike, bike/run, or swim/bike/run. We are doing the bike/run. There is little to no recovery time between the times you change disciplines. It’s a great way to get ready for your first or fiftieth triathlon.
This workout is geared toward the triathletes and duathletes in our group, but anyone is welcome to join us and do a brick or stick with a bike only workout. I will split the group up into three groups: one group will be riding, one group will be running, and one group will recover and watch our gear. We will switch so that each of you gets to enjoy this experience at least 3 or 4 times. They will be short rides and runs to get your body used to what you are asking it to do. Speaking of gear, you’ll need all your normal bike gear, running shoes, and a beach towel. We will mimic a transition area where you have to ride in, dismount, go to your towel, change gear and head out on the run as quickly as possible.
Robyn, Petra, Becky, and one more person will be our bike leaders. I and one other person will be the run leaders. I need one bike volunteer and one run volunteer to assist with this event. Please email me ASAP if you’d like to help out.
We will meet at Eastrigde Elementary school at 5:50 pm to prep for a 6:05 start time. Here is a Google Map link, the school is near the store in a residential area with parking and low traffic.

The Int/Adv group will be guests of the Littleton Bicycle Village’s Saturday morning group ride. We will meet at the Littleton store at 9 am and leave with their group at 9:30 am sharp. You might think about contacting someone in the group and arrange to carpool with them; our Facebook group would be a good way to see who might live in or near your neighborhood. I am hoping that they will take us on their Red Rocks route; I hear there is some good climbing out that direction. Does anyone else notice a theme to this year’s Int/Adv group rides??? Here is the Google link to their store.

Patricia Harris is beginning to put together a newsletter that I will be able to email out to you periodically with our weekly emails. Please feel free to email any information you want to see in the newsletter or stories about your own personal biking experience that you would like to share.

Dip and Dash
This is another great way for our multisport athletes to get some practice more brick workouts. I did one last year and it’s a well organized way to get prepped for a race or triathlon.
The 5th Annual Dip & Dash will offer men and women an opportunity to train for their upcoming events. Each event gives participants a chance to practice their open water swimming and running skills before race day. Each event consists of a 1-lap 750 meter or 2-lap 1500 meter open water swim in the Aurora Reservoir followed by a 5K out and back run along the new and improved soft dirt running path. All levels are welcome to participate! Each event will be chip timed using the AMB timing system. Results will include swim, transition, and run splits for each participant. There will be separate mass starts for men and women.
We will also be hosting four open water swim clinics with Melissa Mantak. Melissa will teach each participant about required equipment, entry & exit techniques, bilateral breathing, proper body position and sighting tips. She will focus on providing you with the skills that will help you to cross the finish line with a smile on your face. All participants will have an opportunity to practice in the open water during the clinic.
Please visit for more details and registration links.
Time: 6:30 PM
Venue: Aurora Reservoir
Address: 5800 S. Powhaton Rd. Aurora, CO 80016

In order to speed up your recovery from the longer rides we do, eat or drink a product that has sugar and carbohydrates right after you get off your bike. Examples of good products to eat are a gel, Gu, electrolyte drink (Gatorade, or Heed), Clif Shot Blocks, or Powerbar. This act will refuel your glycogen stores and have you back out on the road sooner.
Then within about 45 minutes, eat a good meal with some extra protein to speed up the recovery of your muscles. Grilled chicken sandwich with a spinach salad, lean-meat burger with coleslaw, or Textured Vegetable Protein (TVP) made up in your favorite vegan or vegetarian recipe. I always find that I feel better the next day when I eat a good meal after a long, ride with lots of rolling hills.

The Bicycle Recycler
Here is a link about the charity that our spin class fees go to. Read it and pass it on to all your bike friends

Side Note
In the very near future, you will be receiving an email from me telling you that the BVWO! activities will be put on hold for a week or so. My 93-year old grandfather went into the hospital and is ready to go to heaven. I will be traveling home to Montana to be with my family. I will keep you updated via email on this situation.

Monday, June 8, 2009

Let's Ride

I am so excited to begin our summer rides!!! The beginner group will start up June 3 (Wednesday); 6pm is our how to change a flat rear tire clinic. We will divide up the group into: I've never done this before, and I kind of get the concept but need a few tricks to make it easier. We will leave promptly at 6:30pm to ride. We are going to head out on the Highline Canal Trail. There is one major intersection to cross (Havana and Yale), but if stay together and practice good group ride etiquette, it will all be okay. I estimate we'll go out about 5 to 6 miles and then turn around and head back to the store. It'll be a flat easy ride to enjoy the evening. I ride my mountain bike for this ride and will be the caboose. Robyn will take up the lead.

The Int/Adv group will meet at 7:30 am at BV Aurora on Sunday June 7 (2802 S. Havana Street) and leave out of the parking lot at 8 am sharp. The store will not be open so please have all of those last minute adjustments done on Saturday; store hours are 9 am to 6 pm. We will head through Cherry Creek State Park, go out east on Orchard, do a pit stop at my house, go a little further east to Aurora Res, then turn around and come back. I estimate the mileage to be between 35-45 miles. Its a gently rolling hills course with even amounts of climbing and fast descending. I was out at the Aurora Res for a brick yesterday and its so green and lush. You've got to see how beautiful it is. I and nearly everyone else will be on road bikes for this ride. Our pace is 16-18 mph, so be ready push your limits just a little bit. Its still a no drop ride. I know a bunch of you will be riding at Elephant Rock. I want to wish you an enjoyable, safe ride on Sunday. I will attach the ride schedules again so that all of our new email subscribers can see what the summer holds.

I will provide you with my cell phone number as well as Robyn's. The purpose here is that if you get separated or lost on a ride you can call us to come find you. Please do not use these numbers to reach us anytime other than during group rides. You are welcome to call us at the store. We will try to do a good job of keeping the group together but its a just in case thing.
Andrea 303-903-3473
Robyn 303-520-6069
Aurora Bicycle Village 303-750-1064

If the weather looks to be disagreeable, I will send out an email letting you know I am canceling the ride. For Wednesdays, the weather cancel time will be no later than 4 pm, and Saturdays and Sundays no later than 6 am. I really encourage you to check your email before you leave the house for group rides to get the latest ride info and weather holdups.