This Saturdays Ladies Only Bike ride 7/31/2010

Good Morning Ladies
A few Ladies went up and did the Taylor House bike ride and had a great time. This will be, a must do ride for next year. You can ask Amy, Liz, Joe, Natalie and I believe Christina(one of the sisters) about the ride.
This Saturday we are doing one loop of the Ironman course. We will meet at Tempe Town Lake in the parking lot on the corner of Rio Salada and Ash. we will meet at 5:15 ready to ride at 5:30 am. This will also be a SAG ride so chime in if you are planning on attending.

I had a great time at my 30th Class reunion, It was great to see all my classmates. but I did miss riding with you. I spoke of you all with my friends and they wanted me to pass on a congrates and to tell you all to keep it up because you are an inspiration for us all.
As far as my training, you can follow me at www.lavernesjourney.blogspot.com but I wanted to post this log here for you to read.


FIve Months to Ironman
When I started this journey, I stated, "Wow in 9 months I could have a baby", this was how I looked at the journey to Ironman. In a sense they are similar, The body will have to go through some major transformation in this process.
In the last 4 months I have lost some friends, but I have gained even more friends. I have hit the wall with my swimming, so I walked away for 2 weeks with, thought that I cant do this, but, when I went back. I found out that I can, I just have to stay focused and 'in that moment'.
I've learned to look at, what I'm asking my body to do and to look at what, I am giving it, to do it with. meaning proper sleep, good nutrition, and plenty of fluids along with enough recovery time.
I've learned that my swim will be off the day after a 100 mile bike ride or staying up at a 24 hr Mtn.bike event.
But In the month of June,
I've learned what it will take & how it feels to get out of my comfort Zone on my bike.I've learned that If I want to maintain a certain mph over a period of time with hills. I will have to surpass that avg by .6 mph. because I've also realized that I lose .3 mph on every hill climb. Therefore the down hill will play a very important part in this. Again I have to stay focused and 'in that Moment'.
Now with 5 months to go I have to transform this body a bit more, to become a better runner w/out injury.
I am still having fun in the moment

Thank you all for your Support and for making this happen
Have a great week
LaVerne
602-565-1839
www.theladiespac.blogspot.com
Oh yea, If you are intrested in doing the MS 150 bike ride next march please join us for a short meeting after the bike ride this saturday, on the lake.

Five Months to Ironman

When I started this journey, I stated, "Wow in 9 months I could have a baby", this was how I looked at the journey to Ironman. In a sense they are similar, The body will have to go through some major transformation in this process.
In the last 4 months I have lost some friends, but I have gained even more friends. I have hit the wall with my swimming, so I walked away for 2 weeks with, thought that I cant do this, but, when I went back. I found out that I can, I just have to stay focused and 'in that moment'.

I've learned to look at, what I'm asking my body to do and to look at what, I am giving it, to do it with. meaning proper sleep, good nutrition, and plenty of fluids along with enough recovery time.
I've learned that my swim will be off the day after a 100 mile bike ride or staying up at a 24 hr Mtn.bike event.
But In the month of June,
I've learned what it will take & how it feels to get out of my comfort Z on my bike.
I've learned that If I want to maintain a certain mph over a period of time with hills. I will have to surpass that avg by .6 mph. because I've also realized that I lose .3 mph on every hill climb. Therefore the down hill will play a very important part in this. Again I have to stay focused and 'in that Moment'.

Now with 5 months to go I have to transform this body a bit more, to become a better runner w/out injury.

I am still having fun in the moment.

Saturdays Ladies only Bikeride 7/24/2010

Good Morning Ladies

This Saturday is the Taylor House bike ride and I want to wish the Ladies that are doing this ride all the best. Remember to drink, shift and most of all have FUN. For the Ladies that are staying in the Valley Kevin has invited The Ladies to join him and the Ladies in Pink for a bike ride. Kevin will be helping us with some cycling games. They will be meeting at 5:15 am ready to ride at 5:30 am on Scottsdale and Pinnacle Peak in the NE corner Parking lot. The loop is about 36 mi so if you need a long ride just do the loop 2x.
The more that come the better. Even if You don't feel fast or haven't been riding much, come and participate. This ride will accommodate all riders that have ridden 35 to 40 miles on a regular basics.
This will not be a sag supported bike ride. Bring Money, extra tubes, co2 and nutrition(food).

I will be going home on Thursday so enjoy the weekend and Ill see you all Next week.


Charlie will leading a ride this Sunday:




This Sunday is once again "Silent Sunday" on South Mountain. We will ride from The Nosh (48th St. & Warner S.E. corner) to S. Mtn. Starting time is 5:30 a.m. We will ride to either San Juan or The Towers ( for a real treat why not do both) See you Sunday.

Have a Great week
LaVerne
602-565-1839
www.theladiespac.blogspot.com

Good Morning Ladies
(pleae read to the end)

This week we will meet at the Tribe at 5:15 ready to ride at 5:30 am. This weeks ride will be PV/Eagle Mt Ridge. This will be a SAG supported ride so please chime in if you can make the ride.
As we have all heard that this weekend will be very hot so prep yourselves and your water bottles starting yesterday.

Living in AZ is a challenge for cyclist once it gets hot, but it is doable if we start early, keep our bodies hydrated and protect our skin from the sun,by wearing sun block, wick sleeves/ arm coolers
and cooling scarves. All these things will make riding in the AZ summers a bit more comfortable.



******A note from Ruth,

Come join The Ladies for a day of fun and excitement!!!

If you have ever wondered what Ironman Arizona is all about.
If you have ever thought about being a part of Ironman Arizona.
If you have ever considered volunteering at Ironman Arizona.
The Ladies would like to have you join us and become a part of our volunteer team!
Volunteer registration opens Wednesday, July 28th.
visit www.ironmanarizona.com
click on volunteer
select Bike option 3
comment area type in The Ladies
Ironman Arizona will be Sunday, November 21st, at Tempe Town Lake.
The Ladies will show their support at bike station #3.....on Beeline Hwy, just south of Shea Blvd.
We are a equal opportunity volunteer group......men are welcome to join us!!

Thanks, Ruth, her friend Linda B.and her other friend Linda M.
If you have any Questions please contact Ruth rconbox@yahoo.com


Have a Great Week
LaVerne
602-565-1839

Location:
Tribe Multisport
Indian School and Miller on the NE side of the street in the Fry's Food Parking lot.

This Saturdays Bikeride 7/10/2010

Good Morning Ladies
Last week's ride was great, I loved that downhill. I hope that everyone had a great 4th. This Saturday we will meet at 5:15 am ready to ride from the Bagel Nosh on 48th street and Warner at 5:30 am.

For those that are having problems with the heat, you can purchase the cooling scarf from any sporting good stores. There is also a new product call arm coolers that you can purchase from at Tribe Multisport or on line, they are called sun sleeves: http://www.moeben.com/

Also those that are interested in riding the Taylor House Centre, Amy has extended a "Tickler" to see what kind of interest there is in planning a fun weekend in Flagstaff! July 25th is my birthday. We are planning on riding the Taylor house ride on July 24 (in Flag). Anyone interested in staying overnight after the ride and hiking Mt. Humphreys on Sunday, July 25? With me, on my birthday?? You can come up for the ride & hike, or just one or the other, it's completely your choice!

Let me know!
Amy earthyamy@hotmail.com


Charlie will be leading


This Sunday we will start from The Nosh bagel shop (48th St. & Warner on the S.E. corner) The start time is 5:30 a.m. We will be riding somewhat of the normal route around & through Awhatukee but, at a little harder pace with fewer stops. We may split into 2 groups depending on who shows up. It will end up being 40 + miles at a pace to difficult for beginners. Sorry for the no beginners. That will be next week. For anyone wanting to come out please be there in time to roll out at 5:30. Don`t get scared now it will not be that difficult just a few less rest stops. Just in case anyone gets split off from the group my cell # is 480-861-4981(that way I won`t forget to give it out on Sunday a.m.) See you Sunday
Charlie

Charlie has also extended an invitation to all on a trip to Magic Mt. Charlie will be leaving on Wednesday night 7/14 ready to have fun on Thurs 7/15 and friday 7/16 at the park returning to phx on saturday 7/17. If you would like to go and for more info please contact Charlie: da.mechanic@yahoo.com


See you on Saturday
LaVerne
602-565-1839

Direction:
Bagel Nosh
48th street and warner
located in the Bashas Plaza on the SE side of the street.
If you get lost please give me a call

The Heart

Understanding Heart Disease Could Save Your Life

By John Mandrola, MD
VeloNews

As bike riders and racers, we train extensively, we eat right, we don't smoke and we're not obese. Heart-wise, this should put us way ahead of the curve. Recently, however, there are increasing reports of competitive athletes experiencing major cardiac events.
How can a heart that sustains a major aerobic effort be vulnerable to a heart attack?
Sudden, unexpected cardiac events in athletes are usually caused by "acquired" heart disease. That is, the same heart disease present in sedentary overweight truck drivers. Here we'll explore how these events occur, how one "acquires" the disease and ways you can safeguard against sudden cardiac failure.

The Science of an Attack
The heart is a large muscle that pumps 100,000 times daily. The muscle requires blood to contract. Blood is delivered to the beating heart muscle by the coronary arteries, which are on the surface of the heart.
"Acquired" heart disease involves the build up of cholesterol, fat and scar tissue inside these blood vessels. Less appreciated, but more important, are the reactivity of the coronaries and the stickiness of the blood passing through them. The sensitivity of the vessel and the stickiness of blood are both inherited and affected by lifestyle.
Inflammatory stimuli like adrenaline (racing), trans-fats, poor sleep and tobacco make the inner lining of the coronary vessel more reactive and thus more likely to fissure. These same stimuli activate blood platelets, making the blood stickier.
A fissure exposes the vessel to the sticky platelets. Platelets then attract more platelets and, similar to a cut on the skin, a clot forms. A clot inside the coronary stops the flow of nutrients to the muscle. A "heart attack" occurs and may cause electrical chaos leading to sudden death.

Two Paradoxes
Blockages in blood vessels most likely to fissure are young, immature and not obstructive. For example, a common medical board question is, which lesion is more likely to cause a heart attack, an 80-percent blockage or a 20-percent blockage?
The answer is the 20-percent blockage, which is more "irritable." It is less stable and more likely to fissure, causing blood to clot on it. An 80-percent blockage is older, has a "smoother" cap and is less likely to expose the sticky parts of blood to an adhesive surface.
Unlike a chronic heart disease patient, whose heart is in a constant state of compromised blood flow ("pre-conditioning"), an athlete's heart is accustomed to perfect blood flow. Abrupt disruption of nutrients to a heart unaccustomed to compromise creates an electrically unstable situation. In the event of a complete coronary obstruction, this lack of "preconditioning" makes an athletic heart more susceptible to cardiac problems.

Isn't Exercise Healthy?
A common sentiment among the endurance sports community regarding cardiovascular health sounds something like this: "I am an athlete. I thought exercise made my heart healthier."
Generally, this is true, but here are four facts of an athletic lifestyle that may contribute to irritable blood vessels and stickier blood.
1. Statistically, bike racers are more likely to have the "minor" 20-percent blockage rather than the more obstructive, but less irritable 80-percent blockage. These non-symptomatic, undetectable blockages are repeatedly exposed to the spiking adrenaline levels of a typical athlete's life—a potentially risky scenario.
2. Bike racing is intense. A criterium, a 'cross race and even a century are different endeavors than most structured 30-minute aerobic workouts. Intense race-like efforts result in high adrenaline levels and marked cardiac stress. Much like an argument spikes adrenaline levels, so do intense physical efforts.
3. Bike racers are often "Type A", high-adrenaline, overachiever personality types.
4. Racers often over train and are poorly rested. Lack of rest can result in stickier blood and inflammation of the blood vessels.
Interestingly, in nearly three in 10 people, their first symptom of heart disease is sudden death. For the most part, bike riders and racers have "fitter" hearts than the general public. However, our lifestyle has specific stressors. Understanding and managing the life factors responsible for inflammation of blood vessels and the stickiness of blood will help reduce sudden cardiac events.

A Bike Racer's Checklist for a Healthy Heart
Be informed and engaged in your heart health. Know that athletes are not immune to heart disease.
Know your genetics. A strong family history of heart disease mandates extreme vigilance. Genetics are the strongest risk factor.
Food is important. Nuts, fish, berries and vegetables are soothing to blood vessels. Man-made foods, especially "white" foods, are inflammatory.
Keep your blood pressure less than 130/85.
LDL ("Bad cholesterol") should be lower than 100 or preferably <70.
Sleep well consistently. Quality sleep decreases inflammation and blood stickiness.
Manage stress and anger. For competitive athletes, this is an especially pertinent issue.
Do not ignore warning symptoms like chest pain, excessive shortness of breath or fainting.
Seek out a doctor who

Profile Questionnaire - Irongeezelle

Please participate in the on-going effort to profile all the fabulously fit and active women that are out there, but largely unrecognized. If you have filled one of these profiles out in the past, "thank you." Maybe you could send it to a friend, whose efforts in living a healthy lifestyle you appreciate. If you have not filled it out, please do. You are www.irongeezelle.com. Also, attach a photo.


Ten Questions with Apologies to Proust and Vanity Fair:


WHO ARE YOU? WHO? WHO?
… and that’s who we really want to know…you!


1. What three adjectives describe you?

2. What is your motto?

3. What has been your greatest athletic accomplishment?

4. What has been your greatest challenge?

5. Who are your role models?

6. Who is/are your training partners?

7. What motivates you?

8. What is your greatest splurge?

9. What is your idea of bliss?

10. What is your biggest unrealized dream?