Friday, July 31, 2009

Nutrition Discussion

We had a great time even though the weather was a little dreary on Wednesday. We calculated our daily needs for fat, carbs, and proteins, and shared secrets on meal planning, self control around sweets, and improve our knowledge on shopping and reading nutrition labels.

I handed out a sample of what I eat for the week and I will try to post it on here every week to give you ideas about variety, planning, shopping and cooking.

Feel free to post your favorite tips and secrets too!!

Homemade Turkey Sausage
1 package ground turkey breast
1/2 package frozen onions
3 ribs celery chopped finely
1 piece of toast chopped into small pieces
Mrs. Dash

Mix all ingredients with hands in a large bowl
Portion out into 6 equal sized patties
Fry or grill the patties
Place each one in a sandwich bag

Black Bean Hummus
1 can black beans without salt drained
1/2 t minced garlic
2 T vegetable oil
1/3 cup prepared salsa (whatever you have in the fridge will work)
1/4 t salt
1T lemon or lime juice
2 T water
Cayenne Pepper

Use a food processor or blender to mix all ingredients
Enjoy with carrots, celery, or other dipable veggies

Monday, July 27, 2009

Perfect Speed


The nutrition on the bike clinic went really well. You had so many great questions and I hope the answers I gave you helped keep you eating and drinking enough on the bike. We tried out a new route and many of you enjoyed it. We left the store and rode out on Yale toward Chambers and then caught the Spillway trail, and circled back the short way and climbed that hill at Yale. We never can seem to escape that hill, but instead of it being a burden, look at it as a way to measure your progress each week. I want to you get to the point where you say, “What hill at Yale?” And with time and practice, you’ll get there.
Jackie Riley, Michelle Gilliam, and I raced the My Way or The Tri Way in the traditional swim-bike-run order. Dawn Jenkins came to cheer us on and take pictures as proof that we all started. The proof that we all finished should be posted on the My Way or the Tri Way’s website by the end of the week. Great job Jackie and Michelle and thanks to Dawn for coming out and cheering!!!

Jersey Price Update
I left out the fee for the graphic designer. It is $5 per person. So the cost breakdown looks like this: Jersey $45 plus tax, Graphic Designer fee $5 plus tax, and Printing fee $10 plus tax, for a total of $60 plus tax. That is a great deal for semi-custom!!

This Week
For Wednesday, I would like to continue our focus on nutrition and talk about nutrition off the bike. You have homework for this clinic. You will need to know your weight and estimate number of calories you eat each day. What I am planning is to put that information into a spreadsheet that will give you a range of how many grams of fats, proteins, and carbs you need to eat each day. I am working off of the daily recommended intake guidelines. You will leave the clinic with three helpful pieces of paper: one will be your personal macro nutrient (fats, proteins, carbs) recommended daily intake, one will be a sample menu for one day, and those recipes to try at home. Same time and place as always: Aurora Bicycle Village, clinic is 6-6:30pm and ride leaves after that. This would be a good time to order your jersey!!

This all might seem a little overwhelming but my goal is to get you to think about what kinds of fuel you are putting in your body. Good fuel equals good energy. I judge my success by when I hear you talking about how you thought of me while you were at the grocery store, reading labels on foods you eat every day.

For Sunday, let’s try the c470 route again. Many of you learned from our first trip down that trail, that it’s easier to go toward Chatfield than it is to get home. We will meet at Challenger Park in Parker at 7:30 am and leave at 8 am; the ride will be between 40-50 miles. Bring your climbing attitude and as you drive near Cherry Creek State Park, remember to cheer for all of our athletes who are doing Tri for the Cure that day. Good Luck Ladies!!!

Challenger Park
17299 E Lincoln Ave
Parker, CO 80134

I hear so many female cyclists talk about how they are not very fast riders. Speed is only one of the very important skills to train. There are also endurance, strength, force, anaerobic threshold, power, and muscular endurance. All of these skills develop together. You don’t exhaust the development of a single skill and then move on to the next. They play catch up with each other. If you are lifting weights in the gym, you will notice that you feel able to ride longer distances and your muscles don’t get as tired as quickly. This will play a role in developing both speed and power.
I’ve been rereading Richard Bach’s Jonathan Livingston Seagull on my lunch breaks. There are two parts I would like to share with you about how Jonathan learns to understand perfect speed.

“The speed was power, and the speed was joy, and the speed was pure beauty.” Jonathan focused on getting faster each time he went out to fly. His speeds grew and grew until they couldn’t grow any more. Then his teacher told him, “You will begin to touch heaven, Jonathan, in the moment that you touch perfect speed. And that isn’t flying a thousand miles an hour, or a million, or flying at the speed of light. Because any number is a limit, and perfection doesn’t have limits. Perfect speed, my son, is being there.”

Tuesday, July 21, 2009

From Heather with Dip and Dash

Andrea, remind the ladies that there are still three Dip & Dash events left and they can practice before My Way, Tri 4 The Cure and Rattlesnake. If they mention Bicycle Village at registration they can participate for only $20.

Events and Races are getting nearer

Our second brick workout went really well. We split up into three groups and did a longer ride and longer run. All you multisport athletes are getting so much stronger in both cycling and running. You’ll have a great race but more importantly you’ll have a great time doing the race. Thank you to all my non-runners who lead our three groups.

I went and rode with the group from Colorado Springs on Saturday. I wish a few of you would have joined me for this ride. They were a great group of people to ride with; this group split up into 5 smaller groups. They had some go mountain biking, a fast paced group, and the group I rode with ended up being 3 groups of about 5 or 6 people. We rode 35 miles through the Black Forrest.

The Next Few Weeks

For Wednesday, we will talk about nutrition on the bike. This is an important subject because all of us have bonked at one time or another. Lets get the knowledge to prevent it and feel great before, during, and after the ride no matter the distance. The clinic will start at 6 pm and the ride at 6:30 pm. I am thinking I’ll try a new route this week, so be read for a little adventure.

Okay, its getting closer to My Way or the Tri Way and the Tri for the Cure. This is what many of you have been working toward this year. If you’ve done these races before I think you will be surprised at how much you’ve grown as an athlete since last year. If its your first time, you will definitely be thankful for all the tips and training we’ve done as a group. There will not be a ride this weekend because many of us are competing or cheering for someone at the My Way or the Tri Way. During this week is a good time to set up your transition area in your living room and practice going through each transition. It’s a good way to keep all your gear in one place too. I am planning on riding the course on Tuesday and Thursday and the doing a short run on the course afterward as my last minute prep work. Take some time to check out your bike or bring it to the shop for your Free BV Adjustments. I was in yesterday and Jason Patterson did a great job helping me make sure my bike was race ready.

The following weekend is the Tri for the Cure race. I know many of you have been training and raising money for the Susan G. Komen Foundation. This is a great race with lots of energy and excitement. You will have a great time. I would suggest that you go through the same pre-race preparations as I’ve suggested above to help yourself be ready for the big day. Remember, there are those two short, steep hills that come up about ½ ways through the course so have your plan of attack ready to execute.

For those of us who are not doing the race, there will be a ride on Sunday August 2nd. We will meet at Challenger Park in Parker at 7:30 am and leave at 8 am. We will ride about 40-50 miles along the C470 path toward Chatfield. This is mostly on the bike path and there are many rolling hills. I will try to plan out a route that will take us about 65 miles one of these Sundays before Venus de Miles. I know many of you are planning on doing the 65 mile ride, so its good practice to do that distance at least once before the event.
Challenger Park
17299 E Lincoln Ave
Parker, CO 80134

Side Note
I need your opinions. When I put out this summer’s schedule, I left room for change. That means I want your feedback and suggestions, good and bad. The room for change is if we find that something doesn’t work for the group. If you want to change the Intermediate/Advanced group back to always riding on Sundays and leaving from the store, you just need to let me know. We can change it.

This is your group. Your feedback is very important to how I plan things out. I want to plan and organize rides and clinics that you want to do. So, volunteer to lead us on a ride, suggest a new route, or tell me that something doesn’t work. I want to work for you.

Its has arrived and its time to think about your upcoming bike or tri event. The week before is a good time to get things in order. Here are a few items to think about for each event.

Bike event
Check shifting, braking, and tires
Check your seat bag and make sure it has all the necessary items
Put out all your gear in an area of your house where you have room to work and see everything together
Find out when and where you can pick up your packet; avoid picking up the day of so that you have one less thing to worry about
Map out directions from your house to the location of the event
Plan out your day so that you arrive well before the start time
Put our nutrition and water bottles with your gear

Tri event
Put out all your gear in an area of your house where you have room to work and see everything together
Find out when and where you can pick up your packet; avoid picking up the day of so that you have one less thing to worry about
Map out directions from your house to the location of the event
Plan out your day so that you arrive well before the start time
Put our nutrition and water bottles with your gear

Wash you goggles with dish soap to ensure a better seal and rinse them very well

Check shifting, braking, and tires
Check your seat bag and make sure it has all the necessary items
If you’ve decided to use quick laces, make sure they are not too tight

Monday, July 13, 2009

Tougher Bricks and a Field Trip


Wednesday’s group had a great discussion about their favorite bike accessories. We did a how to fit your helmet demonstration, and talked about safety on and off the bike. Becky told us that she carries a lipstick taser. Just our luck, that we meet a few people along the bike path that we might have considered possible threats to us especially if we were riding alone. Its worth researching for safety’s sake. We did hill repeats. This is a tough drill. Each rider did 4 repeats on the hill of their choice. That hill going back up to the store on Yale is getting easier and easier each time we ride it.

Sunday’s group rode 50 miles. We are slowing moving our distances closer to that 65-mile mark for Venus de Miles. We left the store and rode up to and around the Aurora Reservoir. There were many rolling hills. I like this ride because is a good balance between climbing and coasting down Orchard. We arrived back at the store before the clouds rolled in.

This Week

For July 15th, we will do a tougher brick workout. We will meet at the Eastridge Elementary School at 6 pm, divide into three groups, and start our longer brick workouts. As always, if you don’t want to run, you can help the group by being a ride leader. My goal is to do about 3-5 miles on the bike and .5 to 1 mile run at least twice. Depending on who shows up, your opinion will help me decide how tough to make the workout. If you want to do an easier brick or if this is your first time, I can accommodate your needs too. This is a great time to share your tri/du experiences with others. I like to tell you the funny things that I’ve done wrong so you don’t have to endure the embarrassment.

Eastridge Elementary School
11777 E Wesley Ave
Aurora, CO 80014

Andrea’s Cell Phone 303-903-3473

For July 18th, our Intermediate/Advanced group will be guests of the Bicycle Village Colorado Springs Store’s group ride. Let’s plan to meet at the store at 9 am and be ready to join their group at 9:30 am. Please try to carpool if you can. (I will be a better example for this request when I get my roof rack installed).

Bicycle Village Colorado Springs
2450 Montebello Square Drive
Colorado Springs, CO 80918
Ph: 719-265-9346


This week I want you to try setting a goal for yourself before you start your ride. It doesn’t have to be accomplishing anything great but it should be something that challenges you at least a little. Some good examples would be:

To climb that hill at Yale better than I did the last time

To ride a mile or two farther than last week’s ride

To engage and use my core strength for better posture on the bike

To enjoy the ride no matter what else is going on in my life

When you start your week, one question you should ask yourself is “What is the goal of this week’s workouts?”. You should be able to note it on paper or record it electronically. Journaling your workouts will show you how much you’ve grown as a cyclist.



Friday, July 3, 2009

I'm Back

I would like to take a moment to say thank you for all the emails that you sent me. It made things a little easier knowing that I had so many people supporting me and my family. Thank you!!

Okay, back to biking...

We will do a clinic on Wednesday night about Bike Jargon on July 1st. I am hoping this will help you to better understand bike lingo and be more confident when talking to bike people about bike stuff. Its a valuable tool especially when you are telling your bike mechanic what strange noises or problems your bike is having. If the afternoon thunder storms roll in, I can spend some time demonstrating how to clean your bike (this is the topic we skipped from last week). Then weather depending, we will go on the Highline Canal Trail. It will be the same route we did at the start of the summer (about 6-10 miles).

Our Intermediate/Advanced group will be guests of the Bicycle Village Boulder store on Saturday July 4th. We will meet at their store at 9 am and leave with their group at 9:30 am. The link below is a Google map of where the Boulder store is located. Please be there early enough to get signed in with both groups and have your bike ready to ride. I have a feeling we might be doing more hills, so be ready with a good night's rest and plenty of fuel. If you can, try to get one or two people to carpool with you. We can decide to continue our outing by going out to lunch or for an ice tea or lemonade afterward. 2100 28th StreetBoulder, CO 80301 (303) 440-8525

I have a Coffee Ride scheduled for July 5th. This is a recovery ride where we take it easy and focus on getting to know each other while recovering from the ride on Saturday. On Sunday morning, I would like to meet at 7:30 am and leave from the parking lot of the Aurora Bicycle Village at 8 am. The weather will be hot so we want to be done in time for a nice dip in the pool. Whoever shows up, gets to choose between REI and Cherry Creek State Park for our route. There are coffee stops near both of these routes. Bring cash for your favorite caffine boost.

My tip of the week is Positive Self Talk. I hear so many riders saying how they aren't very good cyclists. You'll be surprised how this will help if you self talk positively about your skills and abilities instead of bring yourself down. Yes, it will take you time to get better but enjoy the journey and remember that each step is about not only being a better cyclist, but also to learn about yourself as you embark on this amazing journey. So many good habits we learn and practice in our training translate into our family life, our careers, and our communities. So set a good example and talk up yourself and your fellow cyclists.