Team Evergreen Racing Weekly News - Thursday February 21st, 2008

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

• Team Store - the Team Store is closed.

• Team Kits – The Team has a limited size inventory of these items. If you wish to order additional Team kits: race jerseys, bib or non-bib shorts and socks, please fill out the additional order form (Page 4 of the TER 2008 Application) and mail it along with a check to Team Evergreen Racing (C/O Team Evergreen Racing, P.O. Box 3804, Evergreen, CO 80437) Make checks payable to: Team Evergreen Bicycle Club. If you have any questions regarding clothing, please contact Cory Kramer.

• Saturday Training ride - START TIME 10:00 AM. Gather at C-470 and Rooney Rd. Please arrive early enough to be ready to ride at 10:00 sharp.

• New Mid Week Training Ride - Wednesday training rides - If you're able to sneak out of work early, come share the pain with us. We meet at 3:30pm at Rooney and Morrison and loop back and forth in Bear Creek park so you can show up late and still meet up with the group.

  Contact Mike McKenna mikejavamck@yahoo.com home: 303 932-1958 cell: 303 847-6102 for more information.

  Check the TER website for last minute updates on any training rides.

• Early Season Intervals

Last week was a great session of maximal power intervals - short, intense and powerful. This week I'd propose we do a different type of interval - a Steady State Interval. They're a bit longer, less intense, and shift the focus to increasing your lactate threshold (see below).

This workout can be done exclusively on the flats or with the hills going up to the dam as well. Note the cadence shift for each.

There's some variability within this workout. You can opt for a third interval, take on the hills, lengthen or shorten the recovery etc.

The Work-out

Warm Up

An effective warm up should last 20 to 30 minutes and include two or three short but intense efforts. This is a good time to make any final clothing adjustments prior to the workout.

The Workout - Steady State Intervals

Goal: Increase lactate threshold (LT) by training at the edge of your aerobic-anaerobic threshold.

How to do it: This workout can be performed on hills, flat terrain, or an indoor bike. Intensity is at your individual LT, or 80-85% of you maximum heart rate, slightly below your time-trial effort. It’s critical to maintain this intensity for the length of the SS Interval, as interruptions limit the benefits.

Pedal Cadence: 70-80 rpm on hills, 85-95 rpm on flats or indoors. Maintaining intensity is more important the maintaining cadence.

Do: Efforts of 10 – 20 minutes, with 8 – 12 minutes of moderate cadence, low-gear spinning as rest between reps. Two to three reps per workout.

Total Time: 1 hour to 1:50.

Cool Down

Light spinning for 20 minutes – more if needed and possible – is essential for completing your workout. Don’t just hop off the bike and hit the road.

Stretching off the bike – especially hamstrings, quads, calves – will benefit your next ride greatly. Myofascial stretching using a foam roller can do wonders for stretching your IT band and relieving sore muscles.

Happy Training, David
 

• ALL MOUNTAIN BIKE RACERS - I know there are still powder days ahead for you skiers, but we need to start thinking about summer race plans and schedules so we can begin soliciting commitments for MTB race teams for the 2008 Series at Winter Park and Mountain States Cup. Here are the schedules: (These are good to bookmark) Winter Park Series    Mountain States Cup.   Let's maintain our dominance at Winter Park and move up even higher at MSC! If you have any questions, please contact Ted Benning.

• Sponsorship survey - please take this 30 second survey to let us know your interest in our sponsorship offerings.

 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