Triple Bypass – Colorado

We’re excited to be a part of this years Triple Bypass organized by Team Evergreen Cycling in Colorado. With over 10,000 ft. of climbing and a “Double Triple Bypass” option, this is not only one of Colorado’s largest cycling events, but one of the more challenging. Look for us both days in the booth area, and if you’re in Colorado, be sure to participate in the event.

“The Triple Bypass Bicycle Ride is recognized as one of the premier cycling events for those who DARE! Celebrating the 26th Anniversary of the Triple Bypass Bicycle Ride, the Triple offers two days of enjoying the beautiful scenery Rocky Mountains on your bike. On Saturday July 12th, 2014, the Triple Bypass ride heads WEST from Evergreen and concludes in Avon over three mountain passes. The ride is 120 miles from Evergreen (Bergen Park) over Juniper Pass (11,140 ft.), Loveland Pass (11,990 ft.), Swan Mountain and Vail Pass (10,560 ft.), concluding in Avon. The ride has over 10,000 ft. of challenging elevation gain! On Sunday July 13th, the Triple Bypass heads EAST, starting in Avon, over 3 mountain passes, ending in Evergreen. For those truly interested in a heart-pounding experience, riders are able to complete both ride days in the “Double Triple Bypass.” With two ride days the total number of available entries is 5,000. 3,500 riders will be on the road Saturday, and up to 2,500 riders on Sunday. 1,000 riders will be riding both days as Double Triple Bypass riders.”

Read more about the Triple Bypass » https://www2.triplebypass.org/

SRAM Red 22 Hydro

SRAM Red 22 Hydro has gone through some major changes for the 2015 model year. Addressing extreme weather issues was at the forefront of redesigning the group. Here’s some highlights of the change:

“New Lever Body Design
SRAM’s all new lever body design refines the ergonomic shape of our HydroR shifter body, allowing for improved hand wrap, more comfort, and ultimately better control. The new shape also improves the material placement around the internal bore, which is all about improving consistency and performance. All of those changes add up to a lighter lever, improved shifter alignment, cleaner cable routing, and lighter shifting action.

New Bleed Port Design
SRAM’s new bleed port design is all about a simpler interface for setting up and bleeding the brakes. Cleaner, simpler, easier, better.

Master Cylinder Piston
At the core of the new MY15 hydraulic road brakes is the new master cylinder piston, with incredible amounts of testing behind it, improves performance and consistency, especially in extreme temperatures.

Bladder
The new high capacity bladder is the primary fluid compensating device for pad wear, and we have improved its ability to do its job through its improved compliance and ability to evacuate the reservoir. The new system design improves the reservoir cover, bladder sealing, and lever body interface.”

These are welcome changes, and we look forward to building with this new group.

Read more » https://www.sram.com/sram/road/family/sram-red

Santa Rosa Cycling Club 600k Brevet

Brevet Smiling: Santa Rosa Cycling Club 600k

“Tina Forsman rides about 200 miles a week, she is Barley’s mom and rides her Volagi Liscio often. This weekend I rode with her and attempted to finish the SRCC 600K. We started really well, the heat took a toll on us on Saturday but we continued riding as if there was not time limit. We took 30 minute brakes at the rest stops, even a one hour break at Pope Valley, maybe it was too long. We had fun, we rode for hours, we arrive at Willis, California, the turn-around point at 1am in the morning. We continued riding and arrived at Pope Valley for a quick 40 minute nap and breakfast.

As we continued on, somewhere on our way to Clearlake, we had to abandon the ride since we weren’t going to make the time control in time. The best part of the ride was riding with Tina and enjoying her always bright smile, even with the aches and pains, and the mechanicals, and the heat, and the long climbs and the endless rollers. She always had a smile in her face… we all should ride like Tina, just enjoying the ride.”

Words & Pictures – Susan Scarlet-Macaw

Donner’s Pass Bike Route

“I think even among the beautiful rides in California, the ride over Donner Pass to Donner Lake at 7,200 ft is one of most picturesque. Everyone going by route 80 from Reno to San Francisco should stop by and take a ride.

The climb is easy with only 6% grade and only 1,200 ft from the lake but one everyone should do. This is the pass that the Donner party in 1846 resorted to cannibalism in order to survive and found a pass through the Sierras that lead ultimately to San Francisco.”

Words & Pictures – Robert Choi

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Adventure Cyclist – June 2014

“Anyone who loves long miles will appreciate this bike. If you’re into century rides, gran fondos, or simply want to head out on the bike and spend countless hours finding yourself, this bike is worth a serious look.”

The Viaje was the subject of a road test by Adventure Cyclist magazine, a publication of the Adventure Cycling Association. Be sure to become a member of this great organization, and get this publication in your mailbox.

Training Tips: Interval Training for Endurance

Two diverse forms of exercise can have similar changes to selected muscle adaptations. However, it has been shown that intense interval training is a time-efficient strategy to induce quick muscle adaptation in comparison to the “traditional” endurance training.

Interval Training can be defined as a workout composed of quick bursts of intense exercise with low intensity exercise. It can also be said that interval training is painful, but it has been shown to be an efficient way to improve speed, musculature adaptation: growth and power, increase oxygen capacity and much more. But what does all this mean to your endurance training or more simply to your overall health?

Consider the health benefits:

Improve your aerobic capacity. As your cardiovascular fitness improves, you’ll be able to exercise longer or with more intensity.

Burn more calories. The harder you work out, the more calories you will utilize. After a workout your body still is burning more calories than if you just did an aerobic exercise.

Variety to your workout. Increasing your intensity with intervals training will add a variety to your work out.

Keep you motivated. It helps to see results with your training to keep you exercising.

Consider the endurance training improvement:

There have been studies and samples of cycling routines that you can include in your cycling to improve your endurance if you have limited time but want to ride long distances. Long distances can be defined by 50 miles or more in one single bout. When your endurance improves, you will see a more efficient way of your body to improve skeletal muscle blood flow and vascular circulation, it increases the capacity of lactate transport and the release of H+ from the active muscles. Over a period of time, 4 or more weeks of consistent training will a good indicator to see results in any exercise routine you start and do consistently.

An interval training routine should be designed according to your current fitness status and experience as a cyclist. Always consult a physician to ensure that you are in good health when starting a new exercise regimen.

Below is a sample of an Interval training that could help you improve your endurance if you do it for 4 to 6 weeks as recommended in the chart below.

Monday Tuesday Wednesday Thursday Friday Saturday Sunday
Recovery Interval Training Endurance

and Recovery

Interval Training Endurance and Recovery Long ride between 4 hours to 8 hours or 40- 100 miles 30 minutes or aerobic exercise or 20 miles of cycling
Take the day off. Your body will recover faster when it rests. W1-1 10-20 miles or 1 hour ride at conversational pace W1-2 10-20 miles or 1 hour ride at conversational pace    

 

W1-1: 30 seconds of “all out” pedaling. 60 seconds at conversational pace. Try it 3 times then rest for 3 minutes and do the set again 4 times. 30secs. fast, 60 secs. slow, 30secs. fast, 60 secs. slow, 30secs. fast, 60 secs. slow then rest at slow pace for 3 minutes. Repeat this routine 4 times. Always warm up and cool down with conversational pace for 10 minutes. When you warm up and cool down you can prevent injuries by slowing ramping up the muscles to do extraneous work, when cooling down, it helps your body properly bring down heart rate, lactate mobilization and respiration rate.

W1-2: 20 seconds of “all out” pedaling. 40 seconds at conversational pace. Try it 4 times then rest for 2 minutes and do the set again 4 times. 20secs. fast, 40 secs. slow, 20secs. fast, 40 secs. slow, 20secs. fast, 40 secs. slow then rest at slow pace for 2 minutes. Repeat this routine 5 times

For some recreational athletes, they have doubled their endurance time to fatigue during cycling in a shorter amount of time than athletes training with at the same capacity without interval training or quick bursts of exercise.

Each training session consists of specific workouts so that you can see adaptations and create a routine. Once a routine is created, workouts will become easier because you create a habit. As soon as the workouts get boring, it’s time to change up the routine. The body tends to adapt to training routines, creating a homeostasis in the growth or improvement of the systems, hence the opportunity to shake things up with a different workout outside of the routine.

It is important not to exceed intense workouts, too many consecutive hard workouts doesn’t allow for body systems to recover. It can cause injuries, over reaching, over training and unnecessary set back to the enjoyment of cycling.

The overall adaptation to interval training is clearly dependent on the duration of interval, recovery between repetitions, total volume and frequency of the training bouts. These variables have great effects on the metabolic, structural and performance adaptations. The changes take a sometime but it is very rewarding when you find out that your heart rate is slower, that you have lost weight without even changing your eating habits, that you can sustain your power output when in a pace-line with friends.

If you have questions about your training contact Susan Scarlet-Macaw at , Exercise Physiologist

 

Sunny Sunday

There were good times to be had over the weekend. Once the sun turns in our favor, it becomes difficult to not abide. And ultimately the dude abides.

It’s amazing the speed that is carried with wider tires and and the assurance of consistent braking due in part to the disc brakes. After descending at 50+ mph in gusty crosswinds, it’s hard not to be impressed with those innovations.