Friday, March 26, 2010

Trek Superstore Century Training Ride Schedule


Southern California Cycling
Join the 100 - 200 riders who participate in the weekly century training rides put together by San Diego's Trek Bicycle Superstore.

A very well organized team of ride guides is available to support riders of all levels.



Here's the schedule and mileage:
3/27 60 Poway/Ramona Loop (CLICK HERE for details)
4/3 65 North County Inland Loop
4/10 70 Great Western Loop +Descanso
4/17 70 Torrey/Encinitas/Del Dios East Loop
4/24 75 Scripps Poway/Carmel/RSF Loop
5/1 85 PCH San Clemente Out & Back
5/8 90 Julian Out & Back
5/15 65 Del Dios East Loop +Bandy Cyn
5/22 103 SAN DIEGO CENTURY (Event)

Notes from the editor: A big thanks to the Trek SuperStore and Trek Ride Guides for organizing the weekly training rides. The weekly rides, group support and expert advice are in place to train for the full century distance at the San Diego Century Bicycle Tour on May 22.

Register Now


Enjoy the path to accomplishing your biking resolutions!

Photo: Tony Deramo

Trek Training Ride #9: Saturday, March 27


Southern California CyclingJoin 100 - 200 riders at all levels for ride #9 in the TREK BICYCLE SUPERSTORE
CENTURY TRAINING SERIES - SPRING '10!
The next ride is Saturday, March 27th, and will cover 60 miles. The route will be the Top Poway/Ramona loop and has a climbing difficulty of 3: (Mostly hilly with 1 or 2 longer, harder climbs)
Start Time: 8:00AM SHARP
Start Location: Peet's Torrey Highlands
For the route sheet and all the details from the Trek team, Click Here.
The training group is preparing for the San Diego Century Bicycle Tour on May 22.
Here are a few training tips from Mike Henderson, who leads the Trek Ride Guides:
The Trek Saturday ride is just one element in the overall program and your road to a successful century event. Saturdays will be your longest ride at event pace which with other riders shouldn't be too hard. These rides are designed to assist in building up mileage. If they are cancelled, or you can't join, be sure to get your workout in on a trainer, hit the bike at the health club, or find a safe route to get in your miles.
Keep up your training during the week: If you want to ride strong and feel good during a 100 mile ride you need to add in workouts during the week. Getting ready for a Century ride takes dedication which might mean getting up early in the morning to get an hour workout in or not watching your favorite show in the evening. The light is getting longer so there is more opportunity to actually do your training on the road. However, when it's too dark, jump on your trainer.
Use your trainer:
What is a trainer? A stationary trainer is a device you add to the rear of our bike. It provide resistance similar to what you would feel when outside. Cost is $100 to $300. Various types are available; wind, magnetic and fluid. Trek Super Stores carries a wide variety. The upside of using this is that you don't have to deal with traffic and it's never too dark. Also, you can get more done in less time. For example, an hour on the trainer, depending on intensity, is comparable to 1:15 to 1:30 on the road. Intensity is the key to the difference.
Some cycling exercises for the road or the trainer:
Here are a few exercises to weave into your weekly miles: Intervals, Individual Leg Training (ILT), Standing and Sprints. Let me explain.
Intervals: Intervals are where you cycle at an intensity that is higher than race pace for a period of time and in sets. You might start with 30 seconds of hard riding (not a sprint), with 30 seconds off. Shoot for 90 RPMs. Do 2 sets of 5. Then add 15 seconds the following week. Do these once during the week.
Individual Leg Training (ILT)
This is best for work on your trainer or on a bike at the health club. Keep one leg clipped into your pedals while the other leg is propped on the trainer or a chair. Keep the resistance at medium and do 1 minute with one leg at 50 to 60 RPMs (revolutions per minute). Rest one minute and then 1 minute with the other leg. Start with 5 of these and then add 2 each week until you reach 10. This will help you round out your pedal stroke, build strength and highlight the areas to work on in your pedal stroke. You can lighten resistance and speed up cadence to 70 or 90. Increase the time interval to mix it up. Doing this type of exercise twice a week will help.
Standing:
If you are weak on the hills standing is a good way to become better. This works muscles in a different position. Resistance should be hard and your gearing hard as well. Cadence, 50 to 60 RPMs. Standing can be added into your road workouts and your stationary trainer workouts. Start with 10 minutes of standing and add 5 minutes each week until you hit an hour. You can do this twice a week along with ILTs.
Sprints:
Use this later in your training program. It will help give you speed to catch groups or stay in a pack. Warm up for 10 or 15 minutes. Sprint for 15 seconds and then rest for 2 minutes. Start with 5 of these and add 2 more each week. Once you hit 15. Start back at 5 with 30 seconds. Do these just once a week with your intervals.
There are so many other ways to train but again the point here is that you need workouts during the week to support your century training goals.
Additional training schedules can be found at http://treksandiego.com/articles/century-training-schedule-pg254.htm.
Also, ask the Ride Guides in this program. Lastly, Trek is offering trainer classes at the La Mesa and N County Store. (see store locations for details)

Notes from the editor: A big thanks to Mike Henderson for contributing his expertise to successfully training for the San Diego Century. I was able to experience the start of the week #8 ride group. Mike and the Trek Ride Guides run a very well organized ride that can give every cyclist camaraderie and safe support during the longer rides. There are 4 pace groups that can accomodate riders at every level. Whether you're a novice or an expert you'll find the ride is a fun addition to your cycling. The weekly rides, group support and expert advice are in place to train for the full century distance at the San Diego Century Bicycle Tour on May 22. Register Now Share Enjoy the path to accomplishing your biking resolutions! by Mike Henderson Mike's Blog: Finding Way to Help Others Photo: Tony Deramo

Strava.com Hill Challenges and New Weekly Giveaways


SIGN UP on our email promotion list to be eligible for the San Diego Century Weekly Giveaways with ride contests at Strava.com, starting March 24, 2010 until May 22, 2010, with our first giveaways on March 28.




What you can win: Win free jerseys, free registration, cycling gear, Garmin devices and more. If it's a little competition you're looking for you'll also be able to compete with other riders on the hills that you ride.

Three Ways to Win!
1. Sign Up on the email promotion list. We'll randomly select winners each week from everyone on the list.

2. Follow us on Facebook and Twitter. Some of our giveaways will only be going to Facebook and Twitter, so stay tuned!

3. Share your ride tracks and workouts at Strava.com and Endomondo.com. We'll have competition, contests and fun on Strava, so sign up at Strava.com and upload your workouts!


How does it work with Strava.com?

1. Ride & Record your rides with

a) your Garmin device, or

b) the GPS application from www.endomondo.com on your GPS cell phone (search for the “endomondo” app on your phone)

2. Create a free account and upload your rides at www.strava.com

3. Share your results, have fun with other cyclists, weekly winners!

If you have questions about Strava or Endomondo please leave a comment here or email sandiegocentury@gmail.com and we'll help to get you up and running!


If you're thinking about riding the San Diego Century Bicycle Tour, register now to reserve your spot! THE SAN DIEGO CENTURY BICYCLE TOUR MAY 22, 2010


Register Now for San Diego Century

Pass the word on to your friends and get your rides up on Strava. And be sure to get in on more deals and cool stuff when you follow us on Facebook and Twitter!

How to Get in on the San Diego Century Bicycle Tour Promotions: Enter your email on this page, follow us on twitter @sandiegocentury and become a Facebook fan of San Diego Century. Track and upload your rides at Strava.com, and Endomondo.com. Everyone will get free training plans & tips, and chances to win ride entries, jerseys and more.

All participants receive free 30, 60 or 100 mile training plans from cycling legend and coach John Howard.

Thursday, March 25, 2010

Cycling "How To" from John Howard: 8 Group Ride Tips


John Howard at Bonneville: Setting the bicycle land speed record of 152.6 mph in the Bonneville Salt Flats. 20 July 1985.


Photo: John Howard

GROUP RIDES: This edition of Cycling "How To" from John Howard will give you some pointers for group rides. Group rides are a great way to safely train and improve your cycling.

John Howard, USA Elite Cyclist, Olympic Athlete, Decorated Ironman Triathlete, Pan-Am Games Gold Medalist, Bicycle Land Speed Record Holder, and founder of The FiTTE system, has joined forces with the San Diego Century Bicyle Tour to help you become the best endurance cyclist you can be. John has established a reputation as one of the country’s best cycling coaches and he has coached such cycling greats as Brad Huff, Denise Mueller, Scott Tinley, Scott Molina, and Mark Allen. With his training program in hand and access to John for FiTTE advice, you’ll have the tools you need to go farther faster and reach all new heights of performance.

8 Group Ride Tips: Among the principles of group riding, none is more important than safety. Each person in a particular group is responsible for the safety of the others members. The choice of which group to ride with is based on the experience level and progressive understanding of a few basics outlined below:
1. Avoid sudden moves. A group moves safely along a roadway because of predictable behavior on the part of all participants. Quick turns or slow downs disrupt the flow of the group. Be smooth and make all moves predictable.

2. Avoid wheel overlap. Overlapping a wheel is the number one cause of crashes in groups. Always pay attention and never allow your front wheel to drift into close proximity of a rider’s rear wheel.

3. Share the load. If the group is small and a pace line in which all member of the group participate in providing pace at the front share the work load and avoid quick accelerations at the front which opens gaps, and stresses others.

4. Pull off in the correct direction. Pay attention to wind direction and pull in the direction of the wind or the generally agreed upon direction based on the close proximity to traffic.

5. Signal intension and objects in the roadway. If the direction of the pull has not been established, let the others know which direction you are planning on taking. If you see an object in the roadway that might prove to be a danger to the group point it out with a hand wave.

6. Warn of vehicles. The same advice applies to cars coming up from behind. Be courteous and of motorists and the other riders, and inform them of vehicles trying to pass.

7. Use Brakes sparingly. Braking suddenly can cause wheel overlap. Braking excessively also wastes energy and causes other riders to label you as a dangerous rider.

8. Obey all traffic signals. Bikes are vehicles under the same legal jurisdiction as autos and therefore we have a responsibility to stop at all traffic signals as dictated by local laws.
warming up, a hill repeat workout can include 3 to 10 or more repetitions of a hill section, climbing in a seated or standing position.

If you are interested in contacting John visit his website at http://www.johnhowardsports.com/

Click here on The San Diego Century Bicycle Tour to get more information, register for the ride on May 22, 2010 or purchase the 2010 Jersey!

Enter the San Diego Century Weekly Giveaways and John will share his 30, 60, or 100 mile training programs with you at no cost! Plus you'll have a chance to win bike fit consultations from John, cycling gear, jerseys and entry to the San Diego Century Bicycle Tour on May 22, 2010.

The next winner will be selected on 3/28 so don't miss out! Sign-up is as easy as entering your email address for the San Diego Century Weekly Giveaways. To get you email entered for the next giveaway Click Here



editor: Greg Hendrickson
Greg's Blog: WatchMyRace
Photo: John Howard

Thursday, March 4, 2010

Bruce Pulls in the Third Double VIP Giveaway


Gran Fondo Colnago San Diego and the San Diego Century Bicycle Tour are excited to announce that Bruce Millikin was the third and final winner for the Double VIP promotion!

Bruce is ride leader for the San Diego Trek Bicycle SuperStores century training program AND a USA Cycling Certified Level 3 Coach. That makes him a rockstar in our book, and we are very happy to see him taking advantage of free entries and sweet jerseys for both the Gran Fondo Colnago San Diego and the San Diego Century Bicycle Tour.


RAIN and TRAIN
Editor: Even though the rainy Gran Fondo Colnago San Diego is over for 2010 you can still get in on the century training programs with Bruce and the team at the San Diego Trek Bicycle SuperStores. Be sure to check out the century training program, and stay tuned for more promotions and giveaways for the San Diego Century Bicycle Tour on May 22.




As part of the Double VIP Giveaway Bruce received:
  • Free entry to any distance for Gran Fondo Colnago San Diego
  • Free Gran Fondo Colnago San Diego jersey
  • Free pass for entry to the VIP starting corral
  • Free entry to any distance for the San Diego Century Bicycle Tour
  • Free San Diego Century Bicycle Tour jersey
  • Free bike fit consultation with legendary cyclist and coach John Howard

If you're thinking about riding the San Diego Century Bicycle Tour, register now to reserve your spot!

THE SAN DIEGO CENTURY BICYCLE TOUR MAY 22, 2010

Register Now for San Diego Century

Pass the word on to your friends and participate in our March and April promotions. And be sure to get in on more deals and cool stuff when you follow us on Facebook and Twitter!

How to Get in on the San Diego Century Bicycle Tour Promotions:
Enter your email in the top right section of this page, follow us on twitter @sandiegocentury and become a Facebook fan of San Diego Century. Everyone will get free training plans & tips, and chances to win ride entries, jerseys and more. We're even looking at some fun virtual competitions with Strava.com and Endomondo.com for all those GPS tracks you record from your rides.

All participants receive free 30, 60 or 100 mile training plans from cycling legend and coach John Howard.