TER  
   

  Team Evergreen Racing Weekly News - Thursday December 13th, 2007

 
   Team News      (email contact Ted Benning)  
 

  • Welcome to the TER weekly news.  This email news goes out to all team members early Thursday mornings.

  • Tell us what you think - Take the annual TER member survey.  Click the image to the right or click here.  The new TER board wants to improve the team where needed and wants your feedback. Please take the five minutes to complete the survey, enter comments at the end if you have thoughts you would like to share.  Once results are achieved, the board will share them with the team along with a plan for improving the most important aspects to the riders. This is your opportunity to get what you want out of your team.  Please be frank and know that we truly want your input.  Out of 125 racers, only 30 surveys have been received.

  • 2008 TER Application - is available on the website and here.  Deadlines for clothing is Dec 31, 2007 and for RIP qualification is Mar 31, 2007.  Any questions regarding the application please contact René Pirolt.

  • Team Kit Fitting Party - Pactimo and Green Mountain Sports are in, our fit party will be Tuesday, December 18th from 6 to 8 PM at Green Mountain Sports. There will be a wide variety of clothing to see and try on. This is a great opportunity to find out what size kit to order and try on some winter and special clothing. Qdoba and Tommy Knocker products will be available! (Directions)

 
   CycloCross Info      (email contact Chris Brockmeir)  
   
   Physical Conditioning and Coaching       ( email contact David Newcomer)  
 

  • Nutrition Off-Season - This is David's first installment of a series of newsletters

Nutritional Considerations for the Off-Season, 1 of 3

In the midst of the holiday season, many of us will be challenged by diet and nutrition. It’s a double-whammy - our workload has decreased so our need for calories is reduced, while at the same time we’re surrounded by many less-than-optimal food choices and gluttonous portions. It’s hard to pass on the second helping of mashed potatoes and gravy or throw out the leftover pie, but in the end it’s worth it.

In the audio CD’s provided with “Cyclo-Core: the Ultimate Off-Season Conditioning Program”, Graeme Street provides 12 keys to maintaining proper nutrition and weight. I’d like to cover the first four here, and the remainder in the next couple weeks. I encourage you to listen (or listen again) to the CD’s. Graeme provides great detail on the benefits of the following keys, and they will certainly provide guidance through holiday season.

1. Caloric intake - Our bodies are terrifically efficient at dealing with excess calories. Maintaining a proper balance between calories consumed and calories expended is crucial. Assuming a reduced workload during the off-season, reducing our caloric intake by making wise choices in food type, frequency and quantity can help to avoid the extra pounds gained.

2. Fiber - Eating foods with high natural fiber content will automatically have you eating a diet that is well balanced, nutrient rich and foods with a naturally low glycemic index value. These foods will provide longer sustainability and have you feeling refreshed and energized. Soluble fiber and insoluble fiber are the two important components - each with their own benefits (Graeme does an excellent job explaining the differences between the two). Build up slowly, and aim for a high fiber content in your diet - one with 30 grams or more each day.

3. Hydration - Obvious to most of us, I’m sure, but always worth repeating. It’s been an extremely dry fall thus far. Drink up. Watch your electrolyte balance, too. This can be easily neglected in the off-season.

4. Frequent Small Meals - This is my favorite because it allows me to explain to my coworkers my seemingly constant intake of food. Eating 5 to 6 small meals a day will boost your metabolic rate and burn unwanted body fat. Forget the breakfast, lunch, and dinner model. We can only digest at a given rate and excess calories consumed during a meal - even if the daily count is not excessive - will be converted to fat. Keep the furnace stoked with frequent, small meals and you’ll burn at a better rate throughout the day. You’ll also be less hungry and not as tempted to grab the first fatty, sugary food available.

We’ll continue with nutrition for the next two installments. When we complete the nutrition series, we’ll switch to some great routines and ideas for base and strength training. Bon Appétit!

David
 

 
   Off-season Training       ( email contact Mike McKenna)  
 

  • Winter Training - Saturday ride is cancelled due to cold temps and snow likely Friday night.  Contact Mike McKenna (mikejavamck@yahoo.com home: 303 932-1958 cell: 303 847-6102) for more information.

 
   Sponsorship      ( email contact Cynthia Ferrer)  
 

  • Yeti - is offering their demo fleet to Team Evergreen Racing members first, and then to Team Evergreen members second. Click here to view their current offerings. Questions go to Rolo.

  • Accelerade - Take advantage of this TER deal on their products.

 
   Volunteer      ( email contact Chris Brockmeier)  

  

  
 

 If you have news to add for next weeks blast email send it to news@teamevergreenracing.com

Team Evergreen Racing 2007     PO Box 3804, Evergreen, Colorado 80437          webpage version