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Intermediate Bike Training News |  |
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Greetings, We will have a Midlife Cycling 2007 Training Season Kick-off event on October 21st. Meet 9:45 am at Arbor House in Maple Grove Park at 14600 W 32nd Ave (1 mile west of I-70). We are planning a morning ride with lunch and a short presentation afterwards. Cost is $10 per person with registration or $15 at the door. Click here to sign up for the event. Or, send a check to Midlife Cycling at the address below. Seems like the weather god hates cycling. Beautiful weather during the week with winter weather on the weekends. I was hoping to make another attempt to ride the Copper Triangle this weekend but weather is supposed to be poor. So we'll ride Deer Creek/City View assuming the weather is not bad in town also. We are in our transition month. You should be taking it easy and riding for fun or playing in another sport. October 1st we start training again. In October we work on building flexibility and core strength. My training partner and I will also start our Weight Training program. We use a set of cycling-specific core exercises year- round to build abdominal, back, neck, and shoulder strength. If you are interested in learning this routine please contact me. If we have enough people I will try to arrange a Saturday clinic at the Littleton YMCA. Last year they accomodated us and the seminar cost was $45 Otherwise, you will have to do a personal session with me at $60 Weight Training can only be a one-on-one session. The YMCA doesn't have the room or equipment to do a group clinic. While the upper body exercises are standard, I have modified the lower body routine for more direct benefit to cycling. For current members you can still do the October RMCC rides. In November we will drop to the 30-40 mile "Show and Go" rides out of the Ken Caryl Park & Ride. Novices should be starting out building basic stamina as outlined on the "Getting Started" audio CD. Have a great week.  Rick Russon
I sometimes get discouraged when there is nice weather during the week while I'm working then having it turn bad on the weekend. However, I have to remind myself that we can cycle almost every month of the year. There is no way to accurately predict Colorado weather. So my advice, as we move into the Fall/Winter months, is to show up for the rides unless there is obvious precipitation. If we don't ride we'll grab coffee and/or breakfast somewhere. If you don't come to rides, it is amazing how you can rationalize missing ride after ride as your excuses get weaker. If you don't mind coming south then we can often sneak into the YMCA spinning studio. They let me have it when there are no classes. It's only $5 to come as a guest. This weekend we will meet at the Littleton Park & Ride (Santa Fe & Mineral) at 8:45 to ride up Deer Creek Canyon, High Grade, and City View. The scheduled RMCC ride is Golden up to Idaho Springs and Echo Lake. But I don't think the weather will be very nice for that.
As I mentioned in the last newsletter YOU have to tell me what you want. Midlife Cycling is still too small to have its own workout and meeting rooms. To put on a seminar or clinic I have to reserve a venue months ahead of time. That involves a deposit which the venue finds some way to keep if I cancel. The clinics I gave last year were Stretching and Core Fitness, Advanced Core Fitness, and Calisthenics and Plyometrics. The seminars that I gave last year were Getting Started, Cycling Physiology, and Cycling Nutrition. I always welcome questions, suggestions, requests and any other contact with our members. I want to accomodate your cycling needs.
Our cycling activity will be decreasing in the next few months. It is time to also decrease the amount of food we take in on a weekly basis. As I always mention, focus on portion control. You can eat the same things as always just start reducing the portions a few ounces each week. Even if you are doing a lot of indoor cycling and weight training you're still not burning the same amount of calories as being on the bike for 4-6 hours at a time. I was just mentioning to a friend today that I love the King Soopers roasted chickens. While they are good to eat "as is" there are a lot of other ways to use them for quick meals. I will shred the meat off the bones and saute it with taco seasonings for chicken tacos. Saute up some bell peppers, onion, and garlic for great chicken fajitas. I saute the chicken with the Lowry Fajitas seasoning then "deglaze" the pan with tequila. Combine the chicken and pepper/onion mixture with chopped tomato, lettuce, avocado, and sour cream or the shredded 4-cheese mix that comes in a package. Eat, as is, or wrap it in a giant steamed burrito size tortilla. A great meal that takes about 20 minutes to prepare. I will also saute the shredded chicken with the roasted chiles from those roadside stands. Spice it up a little with the canned adobo sauce. I get the fresh masa from my local mexican grocery store. Then I have some friends over to wrap and steam tamales. Another variation is to use the bottled sun- dried tomatoes in place of the chiles. Finally, I'll take some left over shredded chicken, saute it with sliced mushrooms, deglaze the pan with cognac, add a little chicken stock, and finish with a touch of cream. This is a great sauce over rice or pasta. So, you see, you can eat well without spending hours in the kitchen doing the prep work.
This week I picked up a bottle of an old favorite - the 2003 Mouton Cadet Bordeaux (Red). I also mistakenly picked up a bottle of the White. White bordeaux wines are not real popular. Most people who drink whites like the sweeter wines like chardonnay or crisp, light wines like sauvingnon blanc. If you are tempted to drink a wine-like beverage such as white zinfandel please give pinot grigio a try first. Anyway, back to red bordeaux. Bordeaux is a mixture of merlot, cabernet sauvingnon, cab franc, malbec, and petit verdot grapes. It is the subtle blending of these grapes in different proportions that gives this wine an almost infinite range of flavors. Because of this complexity, aging, and collector appeal bordeaux is usually an expensive wine. But there are some bargains out there and my passion is finding these wines for under $15 and sometimes under $10 The 2003 Mouton Cadet is a cheap date at $8 a bottle. It's a sarcastic little wine with a fine, deep red color, clean and brilliant, and a full, rich bouquet marked by berry fruit aromas. Round and well- balanced on the palate, it is both supple and generous, displaying great elegance and refinement. It has good aging potential and can be enjoyed for several years after the vintage date. I wish my wife was more like that!!!
Pick up the "Getting Started" CD to learn all the fundamental information you need to do long endurance rides with us. Amazing how many people have basic problems on the road when we have used a system for years that prevents most of that. If you're reluctant to make the purchase online with a credit card then just send a check to the address below.
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