Andrea,
I receive an email from YodaLife Line. They have yoga posses for cyclist. Thought you would like to take a look at it.
http://www.iyogalife.com/cyclists/The_10_Best_Poses_for_Cyclists.shtml
See you on Sunday.
Dawn
Friday, January 30, 2009
Tuesday, January 27, 2009
Speed Drills and Yoga Poses
I hope the Boot Camp Style classes gave you some ideas about how to improve and maintain your strength off the bike. I want to thank those of you who participated in the healthily snack pot luck. Sara gave me the muffin recipe and its posted on our blog. I am glad you asked all those great questions at the Specialized Clinic. There is so much research and data put into their products that no matter how many times I listen, I still learn something new every time.
Blog Link:
http://bvwomenonly.blogspot.com
This week we will be working on speed drills during class. I have the yoga video and will preview it this week for our post spin class yoga session. This is another very important part of fitness: flexibility. Strength and flexibility are important to speed, endurance, injury prevention, and comfort on a bike or in triathlon. The Yoga part is optional. We'll see what we think of the session and go from there.
Wednesday
January 28
5:30 pm
Speed Based Spin Class
Sunday
February 1
11:15 am
Spin Class
12:30/12:45 pm ish
Yoga DVD
I ordered some pre-mixed, tempo based music for spin class. It should be here next week. We will have three full length disc and I will spare you my unique mixes at least most of the times.
Up Coming Events
Fit Clinic
If you are interested in attending the Fit Clinic, please RSVP to me with an email. This clinic will give away 4 free bike fits. Two free fits will be done during the clinic to demonstrate and explain what the fitters are doing. Two additional fits will be given away at the end of the clinic.
NOTICE:
The time is different for this day only
February 8
Fit Clinic starts at 11:15 am before we do spin class
Spin class will start after the clinic.
Zoot Clinic
Would anyone be interested in attending a clinic given by the Zoot rep? I was thinking of asking her to talk about wetsuits and running shoes. Please let me know what you think about that idea. I have a tentative date set for February 15th.
Who likes to get a great deal?
Are you a Bicycle Village Preferred Customer? You give us your name and email address, and we'll send you great coupons. Its free to join!! We never sell your information and its a great way to get amazing deals. Here is the link to sign up:
http://echo3.bluehornet.com/phase2/survey1/survey.htm?cid=avgrmi
Enjoy your week and stay warm!!
Andrea
Blog Link:
http://bvwomenonly.blogspot.com
This week we will be working on speed drills during class. I have the yoga video and will preview it this week for our post spin class yoga session. This is another very important part of fitness: flexibility. Strength and flexibility are important to speed, endurance, injury prevention, and comfort on a bike or in triathlon. The Yoga part is optional. We'll see what we think of the session and go from there.
Wednesday
January 28
5:30 pm
Speed Based Spin Class
Sunday
February 1
11:15 am
Spin Class
12:30/12:45 pm ish
Yoga DVD
I ordered some pre-mixed, tempo based music for spin class. It should be here next week. We will have three full length disc and I will spare you my unique mixes at least most of the times.
Up Coming Events
Fit Clinic
If you are interested in attending the Fit Clinic, please RSVP to me with an email. This clinic will give away 4 free bike fits. Two free fits will be done during the clinic to demonstrate and explain what the fitters are doing. Two additional fits will be given away at the end of the clinic.
NOTICE:
The time is different for this day only
February 8
Fit Clinic starts at 11:15 am before we do spin class
Spin class will start after the clinic.
Zoot Clinic
Would anyone be interested in attending a clinic given by the Zoot rep? I was thinking of asking her to talk about wetsuits and running shoes. Please let me know what you think about that idea. I have a tentative date set for February 15th.
Who likes to get a great deal?
Are you a Bicycle Village Preferred Customer? You give us your name and email address, and we'll send you great coupons. Its free to join!! We never sell your information and its a great way to get amazing deals. Here is the link to sign up:
http://echo3.bluehornet.com/phase2/survey1/survey.htm?cid=avgrmi
Enjoy your week and stay warm!!
Andrea
Sara's Banana-Pecan Muffins
Banana-Pecan Muffins
1 cup mashed very ripe bananas (2-3 bananas)
1/2 cup sugar1/2 cup plain nonfat yogurt
1/4 cup margarine, melted1 teaspoon vanilla extract
1 egg
1 egg white
2 cups flour1 teaspoon baking powder
1/2 teaspoon baking soda
1/4 teaspoon salt
1/4 cup chopped pecans, toasted
Combine first seven ingredients in a large mixing bowl until well blended. Combine flour and next three ingredients; stir in pecans. Add flour mixture to banana mixture, stirring just until dry ingredients are moist. Spoon batter into muffin pan lined with muffin liners. Bake at 350 for 15-20 minutes or until a wooden pick inserted in center comes out clean. Makes about 16 muffins.
Note: this recipe can also be made as a loaf. Cook 1 hour, 5 minutes in a loaf pan sprayed with baking spray containing flour.
1 cup mashed very ripe bananas (2-3 bananas)
1/2 cup sugar1/2 cup plain nonfat yogurt
1/4 cup margarine, melted1 teaspoon vanilla extract
1 egg
1 egg white
2 cups flour1 teaspoon baking powder
1/2 teaspoon baking soda
1/4 teaspoon salt
1/4 cup chopped pecans, toasted
Combine first seven ingredients in a large mixing bowl until well blended. Combine flour and next three ingredients; stir in pecans. Add flour mixture to banana mixture, stirring just until dry ingredients are moist. Spoon batter into muffin pan lined with muffin liners. Bake at 350 for 15-20 minutes or until a wooden pick inserted in center comes out clean. Makes about 16 muffins.
Note: this recipe can also be made as a loaf. Cook 1 hour, 5 minutes in a loaf pan sprayed with baking spray containing flour.
Wednesday, January 21, 2009
Events, Rides, and Races
Here is a list of websites that provide information about events to do this season:
http://bcn.boulder.co.us/transportation/bike.d/bike.cal.html
http://www.active.com/
http://www.coloradotriathlete.com/calendar.htm
http://bicyclecolo.org/page.cfm?PageID=119
Enjoy!!
Andrea
http://bcn.boulder.co.us/transportation/bike.d/bike.cal.html
http://www.active.com/
http://www.coloradotriathlete.com/calendar.htm
http://bicyclecolo.org/page.cfm?PageID=119
Enjoy!!
Andrea
Success
Hey Andrea!
Bootcamp kicked "Booty". Thanks for introducing it because I can't feel my triceps anymore =)
We were mentioning new bike rides coming up... and I believe the Community Classic in Loveland may be one of the cheapest and closest one to sign up for. I rode it last year as my first ride and loved it! It incorporates alot of the route for the MS150 a month later. I don't know how many would like getting an e-mail from someone they don't know, but thought, if you'd like, you could join in on the ride and/or share with others. http://www.bannerhealth.com/Giving+Back/Banner+Foundations/Colorado/McKee+Loveland/Special+Events/CCBT.htm Cheers and thanks again.
See ya Wed!-
Sho-von
Sho-von,
Here is some more info on that ride:
Community Classic Bike Tour - May 17, 2009
THE RIDE: The 22nd Annual Community Classic Bike Tour (CCBT) is scheduled for Sunday, May 17, 2009. This non-competitive, multi-distance bicycle tour travels through the beautiful foothills of Larimer County in Loveland and Fort Collins and is a great training ride preparing cyclists for more summer rides. There are four distances to choose from: 62-mile: Enjoy the sites of the Big Thompson River, Lon Hagler Reservoir, Carter Lake, Green Ridge Glade Reservoir, Masonville, Horsetooth Reservoir, Fort Collins, Boyd Lake, and Loveland. 37-Mile or 30-Mile: The rides begin and end at McKee Medical Center in Loveland located at 2000 Boise Ave and will go through the Carter Lake. 10-mile family/fun ride: Take a leisurely ride from McKee Medical Center to Boyd Lake and back.
Enjoy!!
Andrea
Bootcamp kicked "Booty". Thanks for introducing it because I can't feel my triceps anymore =)
We were mentioning new bike rides coming up... and I believe the Community Classic in Loveland may be one of the cheapest and closest one to sign up for. I rode it last year as my first ride and loved it! It incorporates alot of the route for the MS150 a month later. I don't know how many would like getting an e-mail from someone they don't know, but thought, if you'd like, you could join in on the ride and/or share with others. http://www.bannerhealth.com/Giving+Back/Banner+Foundations/Colorado/McKee+Loveland/Special+Events/CCBT.htm Cheers and thanks again.
See ya Wed!-
Sho-von
Sho-von,
Here is some more info on that ride:
Community Classic Bike Tour - May 17, 2009
THE RIDE: The 22nd Annual Community Classic Bike Tour (CCBT) is scheduled for Sunday, May 17, 2009. This non-competitive, multi-distance bicycle tour travels through the beautiful foothills of Larimer County in Loveland and Fort Collins and is a great training ride preparing cyclists for more summer rides. There are four distances to choose from: 62-mile: Enjoy the sites of the Big Thompson River, Lon Hagler Reservoir, Carter Lake, Green Ridge Glade Reservoir, Masonville, Horsetooth Reservoir, Fort Collins, Boyd Lake, and Loveland. 37-Mile or 30-Mile: The rides begin and end at McKee Medical Center in Loveland located at 2000 Boise Ave and will go through the Carter Lake. 10-mile family/fun ride: Take a leisurely ride from McKee Medical Center to Boyd Lake and back.
Enjoy!!
Andrea
Monday, January 19, 2009
Boot Camping It Up!!
My experiment was a success!! I added a little bit of boot camp into our spin routine and received several "I loved it, I hate you" emails this morning. I guess a few of you felt all those squats, planks, and sit-ups. YES!!!
I am going to try to put a theme to each week. We are familiar with the LT Test week we used last week to find our max heart rate for cycling. I envision the sequence to go:
Week 1 LT Test or progress testing
Week 2 Boot Camp It Up
Week 3 Speed Racer
Week 4 Endurance, Endurance, Endurance
We have a blog!! http://bvwomenonly.blogspot.com/ I will post the emails and pictures from our events. You can write comments and share your suggestions there also.
This week's plan
1-21-09
5:30 pm
Boot Camping It Up!!
1-25-09
11:15 am
Boot Camping It Up!!
12:30 pm
Specialized Clinic
Please RSVP for the Clinic if you would like to attend
So, its your turn to share your health snack ideas. Let's do a Healthy Snack Potluck. Bring 4 or 5 servings of your favorite healthy snacks. We'll get good snacks and great ideas for what to add to our weekly shopping list.
There has been an interest expressed in doing a "Yoga for Cyclists" class. I have ordered a DVD to guide us through the poses and provide us with knowledge about another important aspect of our athletic endeavors: flexibility. I have scheduled February 1st and 22nd for this activity. We will spin first and then do the Yoga DVD. Please let me know what you think about this idea.
Enjoy your week!!
Andrea
I am going to try to put a theme to each week. We are familiar with the LT Test week we used last week to find our max heart rate for cycling. I envision the sequence to go:
Week 1 LT Test or progress testing
Week 2 Boot Camp It Up
Week 3 Speed Racer
Week 4 Endurance, Endurance, Endurance
We have a blog!! http://bvwomenonly.blogspot.com/ I will post the emails and pictures from our events. You can write comments and share your suggestions there also.
This week's plan
1-21-09
5:30 pm
Boot Camping It Up!!
1-25-09
11:15 am
Boot Camping It Up!!
12:30 pm
Specialized Clinic
Please RSVP for the Clinic if you would like to attend
So, its your turn to share your health snack ideas. Let's do a Healthy Snack Potluck. Bring 4 or 5 servings of your favorite healthy snacks. We'll get good snacks and great ideas for what to add to our weekly shopping list.
There has been an interest expressed in doing a "Yoga for Cyclists" class. I have ordered a DVD to guide us through the poses and provide us with knowledge about another important aspect of our athletic endeavors: flexibility. I have scheduled February 1st and 22nd for this activity. We will spin first and then do the Yoga DVD. Please let me know what you think about this idea.
Enjoy your week!!
Andrea
Wednesday, January 14, 2009
Onwards and Upwards
1. I want to say thank to those of you who did the Lactate Threshold Test on Sunday. Many of you used the Suunto Heart Rate System and now have your zones mapped out. This will provide you with a better focus for your upcoming training and riding sessions.
I would like to recognize Dawn Jenkins. She started with me in November and has not missed a spin class yet. She bettered her first test by 11 points!!! That is a huge gain of fitness from her dedication to cycling. Great job Dawn!!!
2. If you missed Sunday, you get another change to do the test. If you were here on Sunday, I have a climbing session for you to try out your new heart rate zones. Bring a copy of your zones to class with you every class so that you can stay on track with your training. I have a copy of my zones in a zip lock bag that I take with me.
Wednesday
1-14-09
5:30 pm
LT Test or Climbing Session
Sunday
11-18-09
11:15 am
Simon Says.....
3. Jason from Specialized will be coming on January 25th at 12:30 pm to talk about their women's products. Please RSVP to me by the 23rd if you would like to attend.
4. Beth was only able to touch on a few questions at the clinic, so I will accept any heart rate monitor questions that you might not have gotten answered. One of your best resources for information is your owner's manual since each brand and model have different features. I will put the questions together in a word document and send it to everyone. Please send all questions to me by Wednesday January 21st. I will provide answers to them and share via email.
5. Yesterday I went on the Polar's website and learned how to use their personal trainer. It took me about 30 minutes to enter in my information, choose a goal, set a start date, and choose a training program. They offer running, cycling, hiking, and multisport program options. IT was pretty easy to learn how to use the program. It provides workouts, times, and tells you how hard you need to work that day. Best of all its free to use!!! I have pasted the website below.
https://www.polarpersonaltrainer.com/
This is one option to record and track your workouts. But its not the only way. Some other options include a pen and paper notebook diary, a binder with template you created or found, a homemade excel spread sheet (that's my choice), Training Peaks, Polar Personal Trainer, and many other online based programs. You should choose the one that fits you.
For example, I am very comfortable with excel and have a husband who can help me make the program do all kinds of neat tricks. So I have created a way to track my workouts on excel.
Enjoy your week!!
Andrea
I would like to recognize Dawn Jenkins. She started with me in November and has not missed a spin class yet. She bettered her first test by 11 points!!! That is a huge gain of fitness from her dedication to cycling. Great job Dawn!!!
2. If you missed Sunday, you get another change to do the test. If you were here on Sunday, I have a climbing session for you to try out your new heart rate zones. Bring a copy of your zones to class with you every class so that you can stay on track with your training. I have a copy of my zones in a zip lock bag that I take with me.
Wednesday
1-14-09
5:30 pm
LT Test or Climbing Session
Sunday
11-18-09
11:15 am
Simon Says.....
3. Jason from Specialized will be coming on January 25th at 12:30 pm to talk about their women's products. Please RSVP to me by the 23rd if you would like to attend.
4. Beth was only able to touch on a few questions at the clinic, so I will accept any heart rate monitor questions that you might not have gotten answered. One of your best resources for information is your owner's manual since each brand and model have different features. I will put the questions together in a word document and send it to everyone. Please send all questions to me by Wednesday January 21st. I will provide answers to them and share via email.
5. Yesterday I went on the Polar's website and learned how to use their personal trainer. It took me about 30 minutes to enter in my information, choose a goal, set a start date, and choose a training program. They offer running, cycling, hiking, and multisport program options. IT was pretty easy to learn how to use the program. It provides workouts, times, and tells you how hard you need to work that day. Best of all its free to use!!! I have pasted the website below.
https://www.polarpersonaltrainer.com/
This is one option to record and track your workouts. But its not the only way. Some other options include a pen and paper notebook diary, a binder with template you created or found, a homemade excel spread sheet (that's my choice), Training Peaks, Polar Personal Trainer, and many other online based programs. You should choose the one that fits you.
For example, I am very comfortable with excel and have a husband who can help me make the program do all kinds of neat tricks. So I have created a way to track my workouts on excel.
Enjoy your week!!
Andrea
We're off to a great start
This is one of the new things we are trying out this year. I would like to keep a record of our group so I can share it with new members.
I will post the weekly emails here as well as pictures and stories about our adventures.
Enjoy!!
Andrea
I will post the weekly emails here as well as pictures and stories about our adventures.
Enjoy!!
Andrea
