FREE Cinderella Training Series from Team Velo Girls

Join Team Velo Girls as we help you prepare for some of the most popular events in northern CA. Each of our progressive training ride series is designed to gradually increase your duration and climbing and to prepare you to ride your best events yet! Our training series are FREE, but these are members-only rides, so make sure to join or renew your membership for 2011 here:

http://signmeup.com/72438


Series #1 – Cinderella + Tierra Bella – January 22nd – April 16th

Join us as we prepare for the Cinderella Classic – a fabulous all-women’s ride on April 2nd. There are 2 options available – the Cinderella Classic (63 miles) and the Cinderella Challenge ride (90 miles). This popular event sells out every year so register early. If you don’t receive a registration card in the mail, email endurance@velogirls.com and we’ll send one to you.

And once you’re ridden the Cinderella, let’s keep that momentum going and ride Tierra Bella together! We’ve added in a ride on April 9th to keep you fresh for the April 16th century (other distance options available, too).

January 22nd – 9:00am – Burlingame Caltrain Station – 30 miles
January 29th – 9:00am – Presidio Sports Basement – 38 miles
February 5th – 9:00am – Fremont BART – 38 miles
February 12th – 9:00am – Presidio Sports Basement – 45 miles
February 19th – 8:30am – Canada + 92 – 55 miles
February 26th – 8:00am – Orinda BART – 55 miles
March 5th – 8:00am – Mike’s Bikes Los Gatos – 60 miles
March 12th – 8:00am – Canada + 92 – 70 miles
March 19th – 8:00am – Presidio Sports Basement – 75 miles
March 26th – 8:00am – Canada + 92 – TBA
April 2nd – Cinderella Classic!
April 9th – 8:00am – Presidio Sports Basement – TBA
April 16th – Tierra Bella!

Details on these and other Velo Girls rides + events can be found here:

http://www.velogirls.com/calendar.php

2011 Begins Now!

2011 will be here before you know it! What are your goals for the next cycling season? Are you planning to race road or mountain? Participate in the Cinderella Classic? How about a century or double or the Death Ride? Whatever your goals, the foundation of next season is built now!

Join Coach Lorri Lee Lown and Team Velo Girls on our new series of 2011 Season Prep Rides, beginning this Saturday, November 20th, and continuing through January. These rides are designed to help you build your base endurance for the 2011 season. We'll start with two-hour rides and increase the duration and intensity each week.

Rain or shine, join us at Woodside Town Hall, ready to roll @ 9:00am. Fenders are highly recommended for wet rides. RSVP to coaching@velogirls.com.

Please note, these coached rides are open to current Velo Girls Club, Team, and Lifetime Members only. If you're not a Velo Girls member, you're welcome to participate in one ride but are encouraged to join -- http://www.velogirls.com/membership.php

You'll find details on this and all our rides + events at:

http://www.velogirls.com/calendar.php

how to do the Death Ride without really dying

After coaching last week's Velo Girls Alpine Altitude Adventure camp, I wanted to share my top tips for Death Ride success. I've participated in the Death Ride three times (2010 will be my 4th). There are lots of ways to approach an event like this. Here are my best suggestions:



#1 -- Have a Plan. If you don't have a plan, you're less likely to keep on schedule, make the time cuts, and keep going when the day gets challenging. In your plan, include details like your time goals (print these out and put them on your bar, stem, or top tube), nutrition (what to eat + drink and when), and clothing.



#2 -- Stick to your Plan. Don't get lost in the moment. Revisit your plan during the day as needed.



#3 -- Have a Partner. In my experience with the Death Ride, I've found having a partner encourages accountability. Discuss with your partner in advance if you'll ride together the whole day. If not, when/where will you re-group. Discuss your challenges and how you will support each other during the day.



#4 -- Pace Yourself. Ride at YOUR pace -- a pace that is sustainable for the entire day. Don't get caught up in the excitement of the early morning hours and try to keep up with the hammer-heads. Remember, some riders will be much faster. Some riders aren't planning to complete all five passes. If you start out too hard, too soon, you're likely to suffer later in the day.



#5 -- Go Easy on the Easy Parts. Yes, that's what I said. Resist the temptation to hammer on the lower grades and the flats. Allow yourself to recover on the easy terrain and conserve your energy for the hard terrain (when you really need it).



#6 -- Remember to Breathe! Altitude affects individuals in different ways. In general, you will feel the effects at higher intensities. Try to prepare mentally for the negative effects of altitude (shallow breathing, rapid heart rate, headache, and nausea). Don't linger at the top of the climbs, but rather at the bottom. And don't panic when you suffer the effects of altitude -- remember that when you descend many of these negative effects will disappear or lessen.



#7 -- Freshen up for Five! As you pass through Markleeville, take a quick break to change clothes (a clean chamois will make you very happy), grab an icy cold drink from your cooler and your favorite treat, and an Action Wipe. We leave all of this in our car on the route so we can make a quick stop to refresh before the final climb.



#8 -- Don't Try Anything New. The day of the Death Ride is not the day to experiment with your nutrition, hydration, clothing, or equipment.



#9 -- Expect the Unexpected. For many riders, this is the most epic and challenging day they will have spent in the saddle. Over the course of 10 hours, anything can happen. Try to be flexible and roll with it.



#10 -- Don't Forget your Lotions + Potions. At 5:00am you're probably not thinking about sunscreen and lubrication. Here's your reminder. Apply early and apply often. I'm a big fan of Betwixt + Zealios and will be taking extra little sample-size packets with me on the ride.



#11 -- Celebrate your Victories! Participating in the Death Ride is a great accomplishment. There will be times when you feel overwhelmed and unhappy. Remember to smile. If someone says "good job," even if you feel awful, just smile and say thank you. Ring a bell or holler at the top of your climbs. Appreciate the great feat you've accomplished.



#12 -- Be in the Moment. Stay focused and aware, especially when descending. Although the roads are closed to cars (on Monitor and Ebbetts), there are 3,000 bicycles on the road. Be aware of others and your interactions with them. Ride safely, don't take undue risks, and have fun!



#13 -- Honor Mother Nature. It's true, you'll experience lots of different weather on an event like the Death Ride: cold morning temperatures, blazing sun and heat, and (most years) rain, hail, thunder, lightening, and chilling temps in the afternoon. Even if it's 90 degrees mid-day, it's likely to be cold + wet later in the afternoon. Don't ditch your layers before climbing Carson (you might very well need them).

Six Weeks to a Century

Join Team Velo Girls members in preparing for your late-summer events! This series is designed to increase distance and climbing weekly, while riding some of the best routes the bay area has to offer.

July 3rd (Saturday) Tiburon Loop from San Francisco -- 38 miles with 2,200' of climbing

July 11th (Sunday) Portola Loop from Burlingame -- 50 miles with 3,200' of climbing

July 18th (Sunday) Calavares Loop from Fremont -- 60 miles with 5,600' of climbing

July 25th (Sunday) South Bay ride TBA

August 1st (Sunday) Los Gatos Loop from Canada/92 -- 75 miles with rolling hills

August 8th (Sunday) Point Reyes from San Francisco -- 80 miles with 6,000' of climbing

Details for the series and all our Velo Girls rides, clinics, and events can be found at http://www.velogirls.com/calendar.php

Contact century@velogirls.com to RSVP for the Six Weeks to a Century series rides.

ride a bike? we've got an app for that!

Velo Girls Coaching Services is thrilled to announce our 2010 clinic + camp schedule! In 2009, we had more than 800 participants in our various programs. Almost all of our 2009 clinics sold-out weeks in advance, so I would encourage you to register early for any programs you'd like to participate in! I can't wait to work with you in 2010.

Velo Girls Indoor Training Series – Feb 2nd – April 8th, 2010
Beat the winter blues with the return of our 10-week Cinderella indoor training series! Each 90 minute session will help you build strength, power, and speed and is the perfect compliment to your outdoor riding. Bring your bike, a towel, a couple of bottles, and your stationary trainer for this women's-only training series held at Mike's Bikes in Palo Alto. Space is limited so register today! BONUS! Register for the full series and receive one free registration to Bike Skills 101 (valid through June 30th, 2010) -- a $105 value!

Tri-Flow Women's Development Racing Program – Bariani Road Race -- Feb 3rd - Mar 20th
The Tri-Flow Women’s Development Racing Program is designed to be a small, focused training program that teaches women how to road race and supports experienced racers who aren’t part of a season-long team. Because of the small group size, each woman will receive very personalized attention. This six-week program will prepare women to race in the Bariani Road Race in Zamora, providing both skills and fitness training. The entire group and coach will race together, and we’ll provide full logistical and strategic support on race day.

Bike Skills 101 – Fundamental Bike Handling Skills – Feb 13th, Mar 21st, Apr 24th, Jun 13th, 2010
sponsored by BicycleLawyer.com
This 4-hour clinic is the foundation of everything else you’ll learn on the bike. This is the clinic where we teach the old dogs new tricks and the newbies the fundamentals. You’ll learn about balance and weight distribution and how that affects your ability to ride your bike safely and confidently. We’ll learn skills like riding with no hands, emergency stops, and how to look behind you while holding your line, how to steer, and counter-steer. After just four hours, we guarantee you’ll be a better bike handler and have much more fun on the bike.

Bike Skills 102 – Fundamental Mountain Bike Skills – Mar 28th, 2010
It's time for a little dirty fun! We'll teach you the basics (and not-so-basics) of balance, weight distribution, and how to use the terrain to your advantage. Learn to rock, roll, hop, and jump. Master the art of steep climbs. Learn to descend with confidence and skill. After just four hours, we guarantee you’ll be a better bike handler and have much more fun on the bike. This clinic is highly recommended for roadies who are racing cyclocross and would like to learn more about all-terrain riding.

Bike Skills 102 – Cyclocross Skills + Tactics – coming summer 2010
Have you been wondering what's all the buzz about cyclocross? It's a fun but challenging sport that's beginner-friendly and appropriate for the entire family. And best of all, it's happening at a park near you! In this four-hour clinic, you'll learn all the skills needed to get started in this incredible sport, including mounts, dismounts, and how to shoulder and carry your bike. We'll also share information about bikes & equipment, the local cyclocross racing scene, and how to train for a successful season. We’ll finish off the day with a simulated race and de-brief. You'll need a mountain bike or a cyclocross bike for this clinic.

Bike Skills 201 – Climbing + Descending Skills – Mar 21st, Apr 24th, Jun 13th, 2010
What goes up must come down, right? In this 4-hour clinic, we’ll teach you how to climb like a pro – seated climbs, standing climbs, short climbs, steep climbs, extended climbs. And then, we’ll teach you how to come back down again, focusing on a fast straight descent, and then a technical switchbacky descent. Pre-requisite: Bike Skills 101 or equivalent experience.

Bike Skills 301 – Group Riding Skills – Apr 25th, 2010
Wheelsucking is an art! Whether you’re a racer or a recreational rider, group riding skills will help you ride longer, faster, and farther. We’ll learn draft theory and basic pacelines, beginning with partner work and progressing to more complex group riding skills and introductory racing techniques. Pre-requisite: Bike Skills 101 or equivalent experience.

Bike Skills 302 – Racing Skills + Tactics – May 8th, 2010
This four-hour clinic will teach you all the individual bike-handling and group riding skills you'll need to race your first (or your 10th) criterium or road race. In addition to skills & drills, you'll receive expert coaching on race preparation and logistics, and an introduction to tactics. We'll finish the day with a training race followed by a de-brief. Pre-requisite: Bike Skills 101 or equivalent experience.

Bike Skills 303 – Advanced Racing Skills + Tactics – Feb 20th, 2010
Take your racing to the next level! In this 4-hour clinic, you'll learn to "make the race" by incorporating individual and team tactics -- and we'll teach you the skills to do that! Bring your teammates for maximum learning. Liza Rachetto will be joining us as guest coach for this clinic. Pre-requisite: Bike Skills 302 or equivalent racing experience. Pre-requisite: Bike Skills 302 or equivalent experience.

Girls Got Skills sponsored by Jan Medina Real Estate – June 5th + 6th, 2010
This is our corner-stone clinic, and includes 16 hours of “you” time in the company of other cycling women. This clinic is a must-do for recreational cyclists and racers alike! We cover individual bike handling skills, group riding skills, climbing and descending, and training principles (including a time trial to determine heart rate training zones). You’ll walk away from this weekend with a renewed love for the bike and the cycling community!

Alpine Altitude Adventure (aka Death Ride Camp) – June 25th – 27th, 2010
This weekend camp is designed to help prepare participants for the rigors of endurance riding at high altitude. Based in Markleeville, CA, this camp is appropriate for Death Ride participants and others who wish to gain high altitude experience. Daily mileage options range from 25 - 75 miles. Registration fee includes camping (Friday + Saturday), SAG on rides, cycling nutrition, Saturday breakfast, lunch, and dinner, Sunday breakfast, and lots of fun with cool folks. Thursday and Sunday night camping options available for a small fee. You are responsible for transportation to/from Markleeville, however participants will be encouraged to carpool.

Ladies -- we want YOU to race your bike!

If you've been riding your bike a while, you've probably thought "what next?" many a time.

At first, we go longer. We start with 10 miles, then 20, and before you know it you've ridden over the mountain to the coast. Maybe your goal was to ride a century or even a double century or to complete the California Triple Crown.

Then, we go faster. Now your goal might have been to complete a 5-hour century or a sub-8 hour Death Ride or a sub-25 minute Old La Honda.

And then we might explore multi-day riding, like the AIDS LifeCycle, and Undiscovered Country Tours trip down the coast, or even some self-supported touring.

But at some point, you probably hear a little voice whispering in the back of your head: "I wonder if I could race?"

Bike racing isn't the easiest sport to gain entry to. It's confusing. How do you find the local race calendar? What about joining a club? How do you learn the rules of the sport? What type of race should you try? What if you wear the wrong thing? Not to mention the fact that bike racing can be a dangerous sport.

And so most of us forget about that little voice and just keep doing what we've been doing.

But I want to help you fulfill that dream of racing. I want to unravel the mysteries. I want to teach you the secret language. And I want to make sure that you don't crash yourself or anyone else out in the process. There's an easy way and there's a hard way to do anything. I'm going to teach you the easy way to race your bike.



TRI-FLOW WOMEN'S DEVELOPMENT RACING PROGRAM
Dunnigan Hills Road Race -- June 29th to August 15th

Introduced in 2006, this award-winning program is designed to help you bridge the gap from club rider to team racer. In a six-week series of workshops, clinics, and rides, we'll teach you everything you need to know to begin road racing and then we'll support you at your first race. This program is limited to eight riders each session. A solid level of fitness is required. Program includes team kit (shorts and jersey), USA Cycling License, race registration, 12 group training sessions, and a group training program. Since 2006, more than 60 women have competed in their first race as part of this program, many still racing in Northern CA as CAT2 - CAT4 racers.

This program starts next week and you can register online: https://www.sportsbaseonline.com/Item.aspx?id=3026

the tour is won in bed

sometimes you have to make tough choices when it comes to training.

as a coach, I know this to be one of the greatest challenges my athletes face: when to say "no."

I've had four very high-volume weeks with lots of elevation. in the month of June, I was on the bike a total of 28 days (yes, only 2 days off). I logged almost 80 hours for the month, with a total of close to 1,000 miles with 60,000' of climbing.

I'm tired.

I had a plan for today. it wasn't easy. it entailed about 4 hours of constant climbing.

did I mention I'm tired?

so, I followed my own advice and took a break.

I rode my touring bike on some errands (10 miles total). I went to the chiropractor for bodywork. I got a pedicure. I took my dog on a long outing to the bay.

I'm not quite as tired anymore.

I know that we get stronger during rest. but like my own athletes, I sometimes have a hard time believing that. the temptation to train longer and harder is always there.

today, I got stronger.

bonk!

another indoor training workout today, this time just with Kim. I put together a really hard workout and even Kim was sweating. unfortunately, between my caloric deficit and her cleanse we both ran out of glycogen after the first hour. oh well, it was good while it lasted.

when life gives you lemons.....

.....make pink lemonade!





despite the weather (or more aptly, because of the weather), we had an incredible team training today. as much as folks hate the trainer, you can get a super-effective workout in a short period of time.

and no flats, no crashes, no falling trees, no debris on the road.

jeff took a silly video

2007 -- the year in review

every year I like to look back and reflect on my accomplishments for the year. did I meet my goals? have fun? learn something new? did I grow as a person? am I still moving forward? I'm sure you do the same thing.

2007 was a great year for me and for Velo Girls.


for 2007, I decided to take the team in an entirely new direction. This decision was successful on about 100 different levels and we continue to refine that direction in 2008.

on a personal level, I raced less than in previous years, but filled my weekends with more coaching and more clinics (and a bit more personal time with a fabulous new riding partner).

I trained differently than in past seasons, and was able to meet my weight loss goal. for the first time in many years, I felt healthy and fit again.

I had three A-level goals for 2007: win at least one CCCX mountain bike race, win Sea Otter, and win the CCCX series. I accomplished one of those goals and I'm not terribly disappointed in my progress toward the other two.

I competed in my very first triathlon (Scott Tinley's Adventures) and finished in 3rd place!

I also competed in my very first duathlon (Salmon Duathlon) and finished in 4th place!

and I competed in two triathlon relays, and finished 1st (Wildflower Olympic) and 3rd (Vineman Half Ironman).

I competed on a 2-woman team at the 24 Hours of Adrenaline and conquered my fear or night riding by finishing two night laps.

and I coached three successful Tri-Flow Women's Development Racing Programs -- including 2 wins. not bad for women racing in their very first races.

and (for you numbers geeks), I rode 430 hours (almost 6,000 miles) and climbed about 350,000 feet!

are there disappointments? none of consequence. each year that I'm able to ride my bike, support women in riding their bikes, and have some fun, is a successful year for me.

now onto 2008! yikes! I've been so busy planning the year for the club and the team that I haven't squeezed my own goals in there anywhere. I guess I have a bit more reflection to do.

to everyone who's shared in this fabulous year, thank you!

up in flames

my long Wednesday ride was derailled by an electrical fire at my house. long story short, I'm sitting here waiting for an electrician on what might be the only sunny day this week.

in the big scheme of things, missing one ride really isn't a big deal, right? I always try to express that to my clients who get a bit intense about completing every workout on every day. let's see how well I can take my own advice.