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Intermediate Bike Training News |
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Dear Rick, Do you have cabin fever yet? The weather has not been friendly to cycling and looks like it will stay cold through next weekend. I hope you are either working out indoors or getting up into the high country for some snow fun. Some of us are doing our daily core exercise, hitting the weight room twice a week, and riding the trainer or elliptical machine regularly. There is no off-season!  Rick Russon
I am going to CANCEL the 85-mile endurance ride that is scheduled for next Saturday. Weather is calling for below 40 deg all week. Even if by some miracle the weather were to warm up on Saturday I don't think the ground would warm up enough to shed all the ice. So have a great weekend anyway. I will probably hit the YMCA on Saturday so e-mail if you want to work out with me. Also, check the Ride Schedule periodically. I am constantly making little adjustments to it as RMCC finalizes next year's schedule.
With the cold weather the indoor workouts are more important than ever to retain and even build conditioning. If you don't do anything else I still recommend the Step-Up. Low (6") step-ups work the quads and the higher (12") step-ups also bring in the hamstrings. You can do these at any time and any place without any special equipment. Best results are obtained if you do these SLOW. If you think you are doing them slow then do them slower. Supplement this leg workout with crunches and back raises. It takes a stable core (abs, back, hips, and pelvis) to transfer power between the extremities.
Hard to stick to a diet at this time of year. As I mentioned in the last newsletter feel free to indulge at special holiday meals and events. Just watch portion size and don't party every day. If you "preload" with water before an event you will tend to eat less. Also, don't skip dessert. The sweetness will tend to satisfy any lingering hunger you may have after a meal. Again, WATCH THE PORTION SIZE.
DBTC has a consistent variety of back country activities every week. Be sure to check their schedule.
Arapahoe Cyclery has a Dura Ace 10-speed groupo available for $800-1000 if you are looking to upgrade. Call them at (303) 797-1858.
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