Good Morning Ladies
This week we will meet at the Bashas on Alma School and Riggs on the SW side of the street at 5:30 ready to ride at 5:50.This will be a SAG supported bike ride so please chime in so I may have enough nutrition for everyone. The ride will take us out towards Florence. The ride out is as flat as a road can be in Arizona with little to no cars and a nice shoulder.
We will work on cadence and small sprints intervals, just enough to get your heart rate up and recover. Why do intervals. This type of interval riding will teach the body to respond quickly and recover almost at the same rate. The reason why I do these, is to help me when I have to climb. When Climbing my heart rate spikes and I have a hard time bringing it down(recovering) by doing this on a flat road I can control the effort output. On a climb the hill determines your effort output, and if you haven't learned how to recover, you may find yourself at the bottom of the hill with your heart beating in your ears while facing another hill. You don't always have to climb a hill to get ready for a climb. I will share 2 of Kevin's drills that will do the same thing as climbing. please don't get me wrong, you will have to climb the hills to build muscle strength, these drill work on your cardio.
Drill 1. I call it the The Bell curve. (There is another name for this I just cant remember it). we will start out easy and build up to your max speed then bring it back down slowly. example: start at 13 mph gradually speeding up until you reach 19 mph, then bring it back down in the same way to 13 mph. rest for 1 pole and do it again.
Drill 2. Climb and Drop. This drill you ride to your max speed in a short time span lets say 2 poles, then soft paddle until you can talk normal. then repeat. example: You go as fast as you can as soon as you can, then stop, you can either coast or soft paddle to recover( I suggest soft paddling). then repeat
We will do two sets of each then enjoy the rest of the ride. These drill will help prepare you if you are planning on doing the tour de scottsdale or the tour de tucson.
If you are new to the The Ladies ride please don't let this change your mind on riding this saturday, everything we do is in a group setting and it will help develop you into a better cyclist while equipping you with the skills to achieve the biking goal that you have set for yourself. All I ask is that you show up with the will/desire to ride.
Have a great week and remember Everything is Doable....... At Your Own Pace.
LaVerne
Location:
Bashas 10325 E. Riggs Rd
Sun LakesChandler Az 85248
Alma School and Riggs on the sw side of the street behind the Wachovia Bankfrom were ever you are in the valley come to Alma school rd and head South until you reach Riggs Rd.
If you get lost give me a call.
I have created a meetup site where more ladies can rsvp to join us from all over the valley. This is also a place were you can put in suggestion to meet for a bike ride during the week. I will start posting the monthly calendar on this site. The Ladies Email list has out grown my email account please
Check it out and join.http://www.meetup.com/The-Ladies-Womens-Cycling-Group/
Saturday, September 11, 2010
Thursday, September 2, 2010
September Ladies Only bike ride Calendar
Good Morning Ladies
A lot of info this month
This month will be the beginning of the Climbing rides. Yes, I know "I can't Climb", "Climbing is Hard", "Climbing Hurts", well you know what I say about Climbing "It Builds Character". I have often wonder if I should stand on a climb or sit. Seeing that I have done both this is what I have find, when I stand I can't make it from the bottom to the top of the climb, I'm out of breath and my cadence bottoms out, this has also happen when I sit :).
but What I have also found is If I utilize the down hill (meaning peddle on the way down instead of coasting) the momentum will carry mw a great deal up the hill, and once the speed starts to fade I can dig into the climb, based on how far I have to go before I reach the top I do one of two things. if I have more than a hundred yards to the top I stay seated and work the hill but if I have 25 yards or less I will stand and use my body weight to get me over the top.
You may ask why? I have found that if I can't stay up off the saddle all the way over the top then I have wasted energy for not. I find myself seated again with more hill to climb and my heart is in my ears = effort not used properly. Don't worry there will be plenty of time to figure this out , the rides this month will be a combination of Flats and small rollers building towards Oct.
I have included 3 references for you to check out and come to your own conclusion, there are so many different opinions on the topic of how to take on a climb. I found these to be interesting.
Stay seated
although you develop more power while standing by taking advantage of your upper bodies weight pushing down on the pedals, you are also using 10 to 12 % more energy.
www.cycling-inform.com/articles/335/1/Hill-Climbing-tipOn short climbs, the length of a football field or less, it makes little difference. But on longer climbs, stay in the saddle and spin at 80 - 85 RPM. This is particularly so if you are heavier as standing puts just that much more weight on your leg muscles, while sitting uses the seat to help take the extra upper body weight off your legs. Staying in the saddle will:
* burn less energy - heart rate is approximately 8% lower for any set speed
* use your bigger gluteal (butt) and hip muscles to your advantage
Climbing to the Top
Let's begin with simple tactics to improve your climbing technique. These are basically free speed since no hard work is necessary. Many riders don't understand whether they're faster climbing seated or standing, and there's not a definite yes or no. It is true that you conserve more energy seated, yet standing is important when you want to attack or accelerate since you can put much more force into the down stroke. Generally speaking, bigger folks should spend more time seated than smaller riders. When you stand you have to support your body weight in addition to applying force to the pedals. Hence, more body weight means more energy used when one stands. Yet, don't let being big keep you in the saddle for all your climbs. It is OK for anyone to stand on short steep sections. For longer climbs, you'll want to spend more time seated since you need to preserve more energy. http://www.roadcycling.com/training/Climbing_to_the_Top_002486.shtml
Sitting Versus Standing by Dave Scott a SIx time Ironman World Champion. http://www.active.com/triathlon/Articles/Sitting-vs-Standing-When-Cycling-Uphill.htm
Another good reference is the article from Joe Friel on this site http://www.irongeezelle.com/on Women in the News.
Here is the Calendar for September 2010. All rides will meet at 5:30 am
Sat Sept 4 Bagel Nosh Awhatukee
Sat Sept 11 I-87 Alma School/Riggs*
Sat Sept 18 Maricopa Alma School/Riggs*
Sat Sept 25 Mummy/Gate Tribe Multisport
Sunday Sept 26 Ironman course- On this day if you have nothing planned I could use some support. I will be doing 3 loops of the b-line. therefore I will be out there for a while. My ride will starting from Tempe town lake and making its way out to the be line. you can drive and meet me at the gas station on Mc Dowell and B-line.
I will give more detail on my time frame for each loop so you can plan better.> > * SAG supported Ride
Thank you for your support and Making The Ladies Bike ride happen
Have a Great Month
LaVerne
602-565-1839
A lot of info this month
This month will be the beginning of the Climbing rides. Yes, I know "I can't Climb", "Climbing is Hard", "Climbing Hurts", well you know what I say about Climbing "It Builds Character". I have often wonder if I should stand on a climb or sit. Seeing that I have done both this is what I have find, when I stand I can't make it from the bottom to the top of the climb, I'm out of breath and my cadence bottoms out, this has also happen when I sit :).
but What I have also found is If I utilize the down hill (meaning peddle on the way down instead of coasting) the momentum will carry mw a great deal up the hill, and once the speed starts to fade I can dig into the climb, based on how far I have to go before I reach the top I do one of two things. if I have more than a hundred yards to the top I stay seated and work the hill but if I have 25 yards or less I will stand and use my body weight to get me over the top.
You may ask why? I have found that if I can't stay up off the saddle all the way over the top then I have wasted energy for not. I find myself seated again with more hill to climb and my heart is in my ears = effort not used properly. Don't worry there will be plenty of time to figure this out , the rides this month will be a combination of Flats and small rollers building towards Oct.
I have included 3 references for you to check out and come to your own conclusion, there are so many different opinions on the topic of how to take on a climb. I found these to be interesting.
Stay seated
although you develop more power while standing by taking advantage of your upper bodies weight pushing down on the pedals, you are also using 10 to 12 % more energy.
www.cycling-inform.com/articles/335/1/Hill-Climbing-tip
* burn less energy - heart rate is approximately 8% lower for any set speed
* use your bigger gluteal (butt) and hip muscles to your advantage
Climbing to the Top
Let's begin with simple tactics to improve your climbing technique. These are basically free speed since no hard work is necessary. Many riders don't understand whether they're faster climbing seated or standing, and there's not a definite yes or no. It is true that you conserve more energy seated, yet standing is important when you want to attack or accelerate since you can put much more force into the down stroke. Generally speaking, bigger folks should spend more time seated than smaller riders. When you stand you have to support your body weight in addition to applying force to the pedals. Hence, more body weight means more energy used when one stands. Yet, don't let being big keep you in the saddle for all your climbs. It is OK for anyone to stand on short steep sections. For longer climbs, you'll want to spend more time seated since you need to preserve more energy. http://www.roadcycling.com/training/Climbing_to_the_Top_002486.shtml
Sitting Versus Standing by Dave Scott a SIx time Ironman World Champion. http://www.active.com/triathlon/Articles/Sitting-vs-Standing-When-Cycling-Uphill.htm
Another good reference is the article from Joe Friel on this site http://www.irongeezelle.com/
Here is the Calendar for September 2010. All rides will meet at 5:30 am
Sat Sept 4 Bagel Nosh Awhatukee
Sat Sept 11 I-87 Alma School/Riggs*
Sat Sept 18 Maricopa Alma School/Riggs*
Sat Sept 25 Mummy/Gate Tribe Multisport
Sunday Sept 26 Ironman course- On this day if you have nothing planned I could use some support. I will be doing 3 loops of the b-line. therefore I will be out there for a while. My ride will starting from Tempe town lake and making its way out to the be line. you can drive and meet me at the gas station on Mc Dowell and B-line.
I will give more detail on my time frame for each loop so you can plan better.> > * SAG supported Ride
Thank you for your support and Making The Ladies Bike ride happen
Have a Great Month
LaVerne
602-565-1839
Friday, August 27, 2010
Thursday, August 19, 2010
This Saturday Ladies only bike ride 8/21/2010
Good Morning Ladies.....
This past weekend was a blast, We most definitely will be doing this group get-a-way ride again next year. For the Ladies that could not make the ride, we can do this ride again as a Sunday turn around . Please let me know if you are interested in doing such a ride. I have placed a link to a video of this ride on the ladies blog. http://www.theadiesblogspot.com/ and you can watch the video and see more pics on the ladies facebook fan page.
This week's bike ride will meet at the Bagel Nosh on 48th street and Warner at 5:30 am. Be ready to ride at 5:45 am. It seems that daylight is sleeping in, so our start times may change to chase the light and stay out of the heat. We are riding out to South Mountain and into San Juan. If time allows we can ride into San Juan twice. Going to the towers may be an option depending what time we reach the Mt. If not Charlie will be doing the same ride on Sunday and the Towers is always a must do.
Please bring at least two bottles of water and nutrition. You should also bring some money to purchase water for our return trip to the Nosh. This is not a Sag supported ride, so please prep yourself by drinking plenty of water and an electrolyte drink. Eat a good dinner on Thursday and Friday. Eat something small (not too) for breakfast on Saturday morning.. These are things you should do before every bike ride. Along with prepping your water bottles, filling them 1/2 to 3/4 the way full and placing them in the freezer on on a tilt, then topping them off the morning of the bike ride. you can also do this to your camel pack, just make sure that you put the tube side up to keep the water out.
I'm looking forward to riding with you all this Saturday!
Have a great week
This past weekend was a blast, We most definitely will be doing this group get-a-way ride again next year. For the Ladies that could not make the ride, we can do this ride again as a Sunday turn around . Please let me know if you are interested in doing such a ride. I have placed a link to a video of this ride on the ladies blog. http://www.theadiesblogspot.com/ and you can watch the video and see more pics on the ladies facebook fan page.
This week's bike ride will meet at the Bagel Nosh on 48th street and Warner at 5:30 am. Be ready to ride at 5:45 am. It seems that daylight is sleeping in, so our start times may change to chase the light and stay out of the heat. We are riding out to South Mountain and into San Juan. If time allows we can ride into San Juan twice. Going to the towers may be an option depending what time we reach the Mt. If not Charlie will be doing the same ride on Sunday and the Towers is always a must do.
Please bring at least two bottles of water and nutrition. You should also bring some money to purchase water for our return trip to the Nosh. This is not a Sag supported ride, so please prep yourself by drinking plenty of water and an electrolyte drink. Eat a good dinner on Thursday and Friday. Eat something small (not too) for breakfast on Saturday morning.. These are things you should do before every bike ride. Along with prepping your water bottles, filling them 1/2 to 3/4 the way full and placing them in the freezer on on a tilt, then topping them off the morning of the bike ride. you can also do this to your camel pack, just make sure that you put the tube side up to keep the water out.
I'm looking forward to riding with you all this Saturday!
Have a great week
Lake Mary Bike ride
http://www.youtube.com/watch?v=vIOpt9DirAY
This weekend was a blast. The Ladies came up from the valley to take on the challenge of Lake Mary/ Mormon lake. Only 4 of us had done this ride before so the rest of the group had no clue except for the altitude which would cause some of the riders problems. But even so, they pulled themselves together with the support of the group and finished the ride. These Ladies are awesome and I am honored to have the pleasure of knowing and riding with each one of them.
Thank you for making this happen
LaVerne
This weekend was a blast. The Ladies came up from the valley to take on the challenge of Lake Mary/ Mormon lake. Only 4 of us had done this ride before so the rest of the group had no clue except for the altitude which would cause some of the riders problems. But even so, they pulled themselves together with the support of the group and finished the ride. These Ladies are awesome and I am honored to have the pleasure of knowing and riding with each one of them.
Thank you for making this happen
LaVerne
Friday, August 6, 2010
Show your support for Ironman Az, Volunteer for bike Aid Station 3
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 Aid Station
comment area type in The Ladies station 3
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!!
For more info please contact Ruth @ rconbox@yahoo.com
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 Aid Station
comment area type in The Ladies station 3
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!!
For more info please contact Ruth @ rconbox@yahoo.com
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