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
Recap
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.
Tips
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
Swim
Wash you goggles with dish soap to ensure a better seal and rinse them very well
Bike
Check shifting, braking, and tires
Check your seat bag and make sure it has all the necessary items
Run
If you’ve decided to use quick laces, make sure they are not too tight
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.
Tips
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
Swim
Wash you goggles with dish soap to ensure a better seal and rinse them very well
Bike
Check shifting, braking, and tires
Check your seat bag and make sure it has all the necessary items
Run
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
Recap
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
Tips
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.
--
Enjoy!!
Andrea
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
Tips
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.
--
Enjoy!!
Andrea
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) 440-8525http://maps.google.com/maps?hl=en&tab=wl
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.
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) 440-8525http://maps.google.com/maps?hl=en&tab=wl
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.
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.
Beginners
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.
http://maps.google.com/maps?hl=en&ei=C4Y2SrWVCKXMM_ySkYoK&resnum=0&q=eastridge%20elementary%20school%20aurora%20co&um=1&ie=UTF-8&sa=N&tab=wl
Int/Adv
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. http://maps.google.com/maps?hl=en&ei=C4Y2SrWVCKXMM_ySkYoK&resnum=0&q=eastridge%20elementary%20school%20aurora%20co&um=1&ie=UTF-8&sa=N&tab=wl
Wheelers
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 http://www.majrae.com for more details and registration links.
Time: 6:30 PM
Venue: Aurora Reservoir
Address: 5800 S. Powhaton Rd. Aurora, CO 80016
**ALL FEES INCLUDE ENTRANCE TO THE VENUE**
Tips
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
http://www.lcni5.com/cgi-bin/c2.cgi?039+article+News+20090609123606039900
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.
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.
Beginners
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.
http://maps.google.com/maps?hl=en&ei=C4Y2SrWVCKXMM_ySkYoK&resnum=0&q=eastridge%20elementary%20school%20aurora%20co&um=1&ie=UTF-8&sa=N&tab=wl
Int/Adv
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. http://maps.google.com/maps?hl=en&ei=C4Y2SrWVCKXMM_ySkYoK&resnum=0&q=eastridge%20elementary%20school%20aurora%20co&um=1&ie=UTF-8&sa=N&tab=wl
Wheelers
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 http://www.majrae.com for more details and registration links.
Time: 6:30 PM
Venue: Aurora Reservoir
Address: 5800 S. Powhaton Rd. Aurora, CO 80016
**ALL FEES INCLUDE ENTRANCE TO THE VENUE**
Tips
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
http://www.lcni5.com/cgi-bin/c2.cgi?039+article+News+20090609123606039900
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.
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.
Tuesday, May 5, 2009
Housekeeping
Just a few items to keep you all up dated:
The survey is closed. Thanks to those of you who gave me feedback. I am already planning for next spin season.
Bike Expo is this weekend. I am still looking for a few more volunteers for the Test Ride Tent. You have until today at 4 pm to let me know. If you can't volunteer, you can come in and check out all the great deals and visit with many of our reps and vendors.
I am still test riding a few of the routes I'd like to use for this summer. I plan to have both the Beginner and Intermediate/Advanced schedules out by May 15th. I am in the research and design stage of the BVWO! Custom Jerseys. The process will probably go as follows: Get a mock up design and price from a vendor, get our order together (you will have to try on a sample and tell me what size you want), I will place the order, and we will have our jerseys to wear for Venus de Miles. I will not be able to order any extras, if you want one you must get on the list. This is my plan. More information to follow.
-- Enjoy!!
Andrea
One Woman at a Time,
One Bike at a Time,
We will Learn, Grow, and Prosper.
The survey is closed. Thanks to those of you who gave me feedback. I am already planning for next spin season.
Bike Expo is this weekend. I am still looking for a few more volunteers for the Test Ride Tent. You have until today at 4 pm to let me know. If you can't volunteer, you can come in and check out all the great deals and visit with many of our reps and vendors.
I am still test riding a few of the routes I'd like to use for this summer. I plan to have both the Beginner and Intermediate/Advanced schedules out by May 15th. I am in the research and design stage of the BVWO! Custom Jerseys. The process will probably go as follows: Get a mock up design and price from a vendor, get our order together (you will have to try on a sample and tell me what size you want), I will place the order, and we will have our jerseys to wear for Venus de Miles. I will not be able to order any extras, if you want one you must get on the list. This is my plan. More information to follow.
-- Enjoy!!
Andrea
One Woman at a Time,
One Bike at a Time,
We will Learn, Grow, and Prosper.
