Rides for this weekend are:

Saturday - meet Littleton P&R (Santa Fe & Mineral) at 9:45 am for a 36 mile endurance ride going North on Platte River Trail, west on Bear Creek Trail, south on C-470 to Chatfield Res, and return on Platte River Trail.  This will be at an endurance pace where we breath and talk normally.  I will be throwing in some high cadence intervals from time to time to show you how to push your RPMs up.


TWO RIDES FOR SUNDAY

Sunday - meet Littleton P&R (Santa Fe & Mineral) at 9:45 am for ride to Downtown REI Starbuck's and back.

OR: Sunday - meet Northglenn P&R (120th & Huron) at 10:45 am for ride to Ft. Lupton and back.  I have agreed with Dan to have him take you out the longer distance just to build some endurance.  This is not the time to be trying to build or maintain distance even though some of you want "a good hard workout."

This is a time to drop the mileage back and work on building aerobic capacity and increasing CADENCE.  If you maintain a constant touring/club pedaling speed you will be dropped as you lose speed on the hills.  Or, you will spend a lot of time shifting and/or burn energy inefficiently.

Attached is a preliminary ride schedule for the season.  It is based on the preliminary RMCC schedule.  This season Dan and I will not be doing as many mega-mileage weekends as we did this year.  We were pushing our distance out and building endurance.  We will continue with the long Saturday rides and participation in the Populaires/Brevets/Centuries.  But on Sundays we will drop back down to the normal Paceline 40-60 mile distances we used to ride for more training at Lactate Threshold.  I hope this will bring out more people who only have a couple hours to ride on the weekend.


SEMINARS/CLINICS

Still trying to fill the Cycling Physiology and Cycling Nutrition seminars along with the fitness clinics.  The reason I would like you to consider the seminars, regardless of your cycling experience, is so we all have a common level of knowledge about the training.  Cycling Physiology and Nutrition is not as mysterious as the marketing people would like you to believe.  At our level, and even up to national level, of riding the physiology/nutrition of cycling is quite well known.  The main thing I learned at the Olympic Center is that USA Cycling knows how to consistently produce excellent cyclists.

It is at the elite/international levels of competition that physiology/nutrition is not so clear.  When a 0.1% difference in performance determines whether you miss qualifying for the Olympic Team or a podium finish all it takes is one missed breakfast to ruin 4 years of training effort.

I don't want to produce a group of parrots.  I would like to provide you with the best information known about how a cyclist's body works and how we should fuel it so that you can sort out all the good, bad, right, wrong, or out of context information that you are going to read in Bicycling Magazine, websites, books, and other sources.


Have a great week,


Rick Russon

Midlife Cycling, LLC
A Full Circle Lifestyle
303.281.9424 Phone
303.265.9643 Fax
www.midlifecycling.com