If you haven’t yet registered for Freeze Your Fanny in Longview on February 7th, time is running out to get the early registration discount. Here is the link to their website where you can register online. Early registration ends on February 1st. You might as well save $5.00!
Kale
Monroe La. will be hosting a criterium on Feb. 22. This will be a 25 minute Crit. This is not our official February Race, but I will be going there and would lijke to see who else is interested in going.
Dee
Please take note of Sunday’s time to meet. We will meet at Gander Mountain. We will be working on our cornering technique. Please be there.
Dee
Back in December I decided that I did not want to miss many rides this winter. In years past, I would haphazardly miss training rides during winter because it was TOO COLD! Unfortunately missing base rides shows up later in the year. I know many of you think that cold weather or darkness don’t bother me, but that’s far from the truth.
In order for this year to be better, I made a trip to Berridge Bikes and Boards. I went there for a couple of reasons; Terry knows a lot about the latest items out there, he knows the weather here, and he will help me get the right fit(very critical when layering for warmth).
It didn’t take him long to get me what I needed. A pair of bib tights and a base layer from LG. Both items have wind blocking panels in the front and a moisture wicking layer next to the skin. You have to ask him for all the technical data. I just needed to know WILL IT WORK???
January the 15th it was 34 degrees outside with the wind blowing at 20mph, perfect for trying my new gear!
I started out with Terry’s instructions in mind. My regular bike shorts, base layer top, bib tights, short sleeve jersey, wind breaker/jacket, winter gloves and of course booties. I was very skeptical as I had worked outside most of the day and couldn’t hardly stay warm with clothes that made me look like the Michelin Man. These clothes were snug and form fitting.
After the first two miles I removed the Sleeves from my jacket. After eight mile I removed my jacket altogether. I rode the entire two hours in comfort(sometimes getting a little too warm!!). When I arrived home I noticed that the layers were wet, but my skin was not. The wicking layers were doing their job. Great stuff Terry!
Now my only problem is that it is hard to pretend to be a tough rider who braves all the elements to improve, when I am all warm and comfortable.
Oh-well
As was mentioned before, heart rate monitors are invaluable tools for training, especially at this time of year. Although it is important to know your Lactacte Threshold(LT), for your endurance rides just maintain a comfortable pace where you could carry on a conversation. To find your LT, do an 8 mile Time Trial and your average HR for the TT will be 102% of your LT. This LT will become even more important in the next few weeks when you start to do tempo intervals. These should be done at 90 to 92% of LT.
I’ll have more info. on Tempo Intervals next week. Also, let me know how many of you would be interested in setting up an 8 mile ITT to establish your LT.
Thanks
I have been asked why we should be riding at low aerobic intensity this time of year. The answer is easy; training at ANY given heart rate will make you stronger at that HR and improve your body’s energy production efficiency. If, then you are able to ride at 15mph at 140bpm(beats per minute), with three weeks of riding at that intensity you could see your mph go to 16-17. Of course, that means that when you go to an even higher HR, you will go faster(in theory).
We are going to meet at Tamolly’s on Hwy 82 at 9:00 AM on Saturday January 14,2009.
Sorry about the last minute change. I will send out an e-mail also, just in case someone is not checking the website.
Also, I would like to know who is planning to be at this weekend’s rides.
Thanks,
Dee
I’m posting below a request from Mike Riley (The Capt.) asking for Team Edge to assist our sister (?) club Team Texarkana in the Run The Line Half Marathon here in Texarkana on March 1st. We need to help out The Capt. with this, so please let us know if you are willing to volunteer. You can either let me know or call Mike at the fitness center.
Go Team Edge!
Kale
_____________________________________________________________
Hey:
We really could use the help of Team Edge. We have two requests. The first is to have 6 to 8 folks on bicycles riding the race course offering assistance if necessary. This function really helps keep me at ease. Knowing guys are out there looking out for our runners really helps.
The second thing is it would be great if we could get 3 to 4 club members to work a water station. All they need to do is hand water or Gatorade to the runners as they pass. Relatively simple. Anything you can do would be appreciated.
Please post my request on the website or send out a mass e-mail asking folks to reply to me. I would love to see Team Edge out on the 13.1 mile course in cycling jerseys and all. It would really look cool. Let me know if you have any questions.
Later,
Mike Riley
Manager
CHRISTUS St. Michael Health & Fitness Center
(W) 903.614.4427
(C) 903.748.3265
I want to thank Steve Campisi for all of the work he has done in designing the TEAM EDGE website!! There will be new features added as we progress and it will be a very efficient communication tool for our club. Thanks Steve….you did an AWESOME job!
Kale
To alleviate the overload of emails and to make sure that all of team Edge has access to the latest info, we will start posting announcements and queries online. You can comment below and your comment will be available to everyone, pending approval.
We will likely send an email to everyone on the list to remind people after each of our first few posts, but after that, it’s up to you to check out the site and make sure you’re on the same page as everyone else.
One of the most frustrating things about riding in a pack is following behind someone that is constantly speeding up and slowing down. They’ll pedal for a few strokes, and then coast for fifteen or tweny seconds, then pedal for a few more strokes, then coast for a little longer. This produces an accordion affect in the paceline and increases the workoad for everyone behind them. Try and find a gear that allows you to pedal steadily with a minimum of effort. This will increase the overall effectiveness of the draft effect and will make you look like a pro.
