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Looks like we are in for some great weekend weather. Here is a summary of all the happenin's. In case I seem repetitive at times please note that we have several people a week join the e-mail list.

Training Focus - for newbies the focus this month is on developing a REGULAR exercise and cycling routine. In the Core Fitness clinic I taught several cycling-specific exercises that you can do anytime, anywhere. These routines are designed to build strength and flexibility in the legs, abdomen, back, neck and shoulders. More importantly they are to help you build a HABIT of daily exercise. As I mentioned before, I can do 10 step-ups per leg in less than 30 seconds anywhere there is a 6 inch bump to stand on. So not having time to exercise is an excuse and not a reason.

For our experienced/returning cyclists the focus is on rebalancing muscle groups. After a season of cycling we have over-developed the quadricep muscles so the focus is on rebuilding strength in the hamstrings. Several of us are doing weight training in the gym one day a week. We will be going to two days per week come November. I designed the season so that you would do just fine if you do not have access to a health club. If you do that is icing on the cake.

Weight Training - you can join Dan and I at the Littleton Family YMCA on Mon, and soon Wed, evenings at 5:30 pm. You can come 3 times for free as a guest. The YMCA offers a punch card if you only want to come occasionally and don't want to commit to an annual membership. It works out to about $6 per visit. I cannot give a weight training clinic because we can't fit many people in the weight room. So come join us sometime if you want to know our secrets.

Weekend Rides - RMCC is still doing long rides this month. So we are deviating from their schedule for just this month. Saturday I will be starting the RMCC ride at 9:45 am from the Littleton Park and Ride at Santa Fe & Mineral (north end by Panera Bread). However, personally I will only be riding through Chatfield Res to Titan Road and back. Sunday we will do a similar short 25 mile ride at 10:45 am out of the Littleton P&R - perhaps to the Downtown REI and back.

November Rides will follow the RMCC schedule. There will be 30-40 mile rides out of the Ken Caryl P&R on Sat and 30-40 mile rides out of the Northglenn P&R on Sunday both at 10:45 am. NOTE: rides meet at :45 and leave promptly on the hour so don't show up at 11:00 am wondering where everyone is.

Seminars - next seminar is on Cycling Physiology - November 10th, 7pm-9pm at the Burnsley Hotel (10th & Grant) ($45) - I will cover basic anatomy of the skeletal muscle, circulatory, and pulmonary systems. Next we will discuss the changes they undergo during exercise. Finally, we will discuss how I design training to stress these systems with the correct volume, intensity, and frequency. There is a lot of misinformation about exercise. Mostly because exercise is so specific. So training tips for basketball do not necessarily apply to cycling. Also, we are trying to be very time efficient with our training. Exercise junkies use the "train as hard as you can, as long as you can, as much as you can" technique. This shotgun approach can increase fitness but I prefer making the most of my limited time with very specific muscle overloads.

Clinics - next clinic is the Advanced Core Finess - November 5th, 9am-11am at the Littleton Family YMCA ($45) - we will cover core exercise that focuses on controlled breathing while under exercise stress. This will help you keep deep breathing when doing hard climbs on the bike. Again, you will learn how to do these when you are at home. We will add the fitness ball, resistance bands, and small hand weights to the routines.

Final announcement - I have passed my test and obtained my USA Cycling Level II (Expert) coaching certification. While this in itself is not of major importance since we don't compete what it does is gives me access to even more cycling information and expertise from the Olympic Training Center and beyond. What I learn about training for National/International competition I modify for our recreational activities. The USOTC coaches know an incredible amount about cycling physiology. After all it is only a 0.1% difference in performance that separates athletes at that level from a podium finish. They presented a story of a top world champion woman cyclist who missed a breakfast on the morning of the trials and failed to make the Olympic Team.