The Amgen Tour of California Sonora organizing committee is working out details for our own "Gran Fondo Sonora" to be held on Sunday, April 29th in Sonora. It is an organized ride that will traverse a portion of the actual Amgen Tour route. This will be a great event for all cyclists and will also benefit the community as a fundraiser for the Amgen Tour and Sonora Regional Medical Center. Please save the date, April 29, and start making plans to join us in this fun community ride.
I will forward details as soon as they are available. And please spread the word!
Ride On! Oh, and don't forget to join our Training Rides for Mr Frogs Wild Ride!
Register now if you haven't already at MrFRogsWildRide.org
Carpe Diem,
Coach Shelley
Friday, March 9, 2012
Tuesday, March 6, 2012
Upcoming Camps and Training Rides
If you are a recreational or competitive cyclist, we can help you improve your skills, confidence and training so you get more enjoyment on the bike. Together we can conquer your challenges and fears and achieve your goals so you become a more accomplished cyclist.
You'll get hands on coaching during your one on one sessions and when you attend one of our camps, clinics or tours. Come ride the scenic country roads of the Sierra Foothills and California Alps, including some of the new roads on the Amgen Tour of California, 2012 ! This terrain is inspiring, challenging and so worth the effort! You'll be so thrilled to ride here, you'll come back again and again!
If climbing is intimidating to you and you would like to learn how to do it better you are well suited for our camps.
You will be among friends and coaches in a non-intimidating atmosphere to build your confidence and skills so you can have more fun on your bike!
We LOVE what we do, and our clients say that it shows! Let us make a difference in YOUR next biking adventure.....
You'll get hands on coaching during your one on one sessions and when you attend one of our camps, clinics or tours. Come ride the scenic country roads of the Sierra Foothills and California Alps, including some of the new roads on the Amgen Tour of California, 2012 ! This terrain is inspiring, challenging and so worth the effort! You'll be so thrilled to ride here, you'll come back again and again!
If climbing is intimidating to you and you would like to learn how to do it better you are well suited for our camps.
You will be among friends and coaches in a non-intimidating atmosphere to build your confidence and skills so you can have more fun on your bike!
We LOVE what we do, and our clients say that it shows! Let us make a difference in YOUR next biking adventure.....
Wednesday, February 29, 2012
The ABC's Of Cycling Nutrition
Check out these tips on the link below that can help you take your training and fitness to the next level. Try to implement 2 or 3 changes a day until you've yourself dialed in to a plan that works well for you.
Also, I've listed below some of my favorite basic supplements to begin your day building your health. I've used this company for over 30 years and highly recommend them to you. Why? They work, they are safe, never recalled ingredients, oh, did I say they really work?
Shaklee Sports Nutrition
Shaklee, the number one natural nutrition company in the US, has a long, long heritage of powering elite athletes--and everyone else, too!
Shaklee Performance $14.55
Hydration and Energy during game time and workouts
Prevents “bonking & “hitting the wall”- avoid fatigue and exhaustion
67% more muscle fuel than Gatorade-clinically proven to hydrate better than water
Keeps energy levels up for 2 plus hours!
Shaklee Physique $39.25
For Post Recovery
Unique ratio of essential amino acids, carbohydrates, and chromium nicotinate
USE immediately after exercise
2nd serving 2 hours later for heavy workouts
Shaklee Daily Vita Lea Multi-Mineral-Vitamin $27.00 (2 month supply)
B-Complex Daily Vitamin –Stress management, Energy metabolism $25.50
OsteoMatrix: Strong Bones for a strong body. Consuming bone-building nutrients such as calcium, magnesium, and Vita D is crucial for bone health, yet only 33% of women report adequate calcium intake. $16.75
The ABC's Of Cycling Nutrition
Also, I've listed below some of my favorite basic supplements to begin your day building your health. I've used this company for over 30 years and highly recommend them to you. Why? They work, they are safe, never recalled ingredients, oh, did I say they really work?
Shaklee Sports Nutrition
Shaklee, the number one natural nutrition company in the US, has a long, long heritage of powering elite athletes--and everyone else, too!
Shaklee Performance $14.55
Hydration and Energy during game time and workouts
Prevents “bonking & “hitting the wall”- avoid fatigue and exhaustion
67% more muscle fuel than Gatorade-clinically proven to hydrate better than water
Keeps energy levels up for 2 plus hours!
Shaklee Physique $39.25
For Post Recovery
Unique ratio of essential amino acids, carbohydrates, and chromium nicotinate
USE immediately after exercise
2nd serving 2 hours later for heavy workouts
Shaklee Daily Vita Lea Multi-Mineral-Vitamin $27.00 (2 month supply)
B-Complex Daily Vitamin –Stress management, Energy metabolism $25.50
OsteoMatrix: Strong Bones for a strong body. Consuming bone-building nutrients such as calcium, magnesium, and Vita D is crucial for bone health, yet only 33% of women report adequate calcium intake. $16.75
The ABC's Of Cycling Nutrition
Monday, February 20, 2012
Who Said It?
You can have all the heart in the world, but it doesn't mean anything unless you've got the legs.....
Thursday, February 9, 2012
Route Released with video!
Click here to view video of Stage 4-SONORA...our own backyard!! yipee!!
At 130 miles, Stage 4 is the longest stage of the 2012 Amgen Tour of California, and possibly the most difficult. This will be the race’s first visit to Sonora, a town that many consider to be the most preserved Gold Rush town in California.
As the riders head south towards Mariposa and Oakhurst (both Sprint cities), they will enjoy the incredible beauty and challenge of historic Highway 49. As they skirt Yosemite, they will encounter everything from numerous KOMs, twisty and technical descents, and raging rivers, but very few sections of flat roadway. Once through Mariposa, Highway 49 widens a bit, but two more KOMs will await the cyclists as they head to the final Sprint in Oakhurst. The riders will no doubt be fearless as they attack the final 40 miles into the return to Clovis, perhaps recalling the snow and ice along this same route in 2009.
Come on out and ride these roads with us. Get more info at GetOnYourMARK.com
Carpe Diem,
Coach Shelley
At 130 miles, Stage 4 is the longest stage of the 2012 Amgen Tour of California, and possibly the most difficult. This will be the race’s first visit to Sonora, a town that many consider to be the most preserved Gold Rush town in California.
As the riders head south towards Mariposa and Oakhurst (both Sprint cities), they will enjoy the incredible beauty and challenge of historic Highway 49. As they skirt Yosemite, they will encounter everything from numerous KOMs, twisty and technical descents, and raging rivers, but very few sections of flat roadway. Once through Mariposa, Highway 49 widens a bit, but two more KOMs will await the cyclists as they head to the final Sprint in Oakhurst. The riders will no doubt be fearless as they attack the final 40 miles into the return to Clovis, perhaps recalling the snow and ice along this same route in 2009.
Come on out and ride these roads with us. Get more info at GetOnYourMARK.com
Carpe Diem,
Coach Shelley
Wednesday, February 8, 2012
Amgen Tour of California Stage 4 Course
Today the course for Stage 4 was announced with much enthusiasm! How exciting to know that the pro's are coming to ride on some of my favorite roads in the back country of Sonora, Jamestown, and Coulterville! So, here's part of the course...
The fourth leg will begin at Courthouse Park in downtown Sonora. Bicyclists will pedal down Washington Street, over Highway 108, to Lime Kiln Road before turning right onto Campo Seco.
South of Jamestown, the riders will travel down Jacksonville Road, over Don Pedro Reservoir and then turn left onto Highway 120 towards Moccasin Fish Hatchery.
Although the residents of Big Oak Flat and Groveland were hoping that the tour would travel up either Old Priest Grade or New Priest Grade, the route will go up neither.
Bummer! That would have been nice!
At the southern junction of highway 49 and 120, the pros will turn right and make their way up Highway 49 to Coulterville and then follow the highway as it winds through the towns of Mariposa and eventually Oakhurst.
On Highway 41, riders will travel out of the the Sierra foothills before ending this leg of the race in the Fresno suburb of Clovis.
I hope you all can come out to Sonora and the local country side to cheer the cyclists on!
Carpe Diem!
Coach Shelley
The fourth leg will begin at Courthouse Park in downtown Sonora. Bicyclists will pedal down Washington Street, over Highway 108, to Lime Kiln Road before turning right onto Campo Seco.
South of Jamestown, the riders will travel down Jacksonville Road, over Don Pedro Reservoir and then turn left onto Highway 120 towards Moccasin Fish Hatchery.
Although the residents of Big Oak Flat and Groveland were hoping that the tour would travel up either Old Priest Grade or New Priest Grade, the route will go up neither.
Bummer! That would have been nice!
At the southern junction of highway 49 and 120, the pros will turn right and make their way up Highway 49 to Coulterville and then follow the highway as it winds through the towns of Mariposa and eventually Oakhurst.
On Highway 41, riders will travel out of the the Sierra foothills before ending this leg of the race in the Fresno suburb of Clovis.
I hope you all can come out to Sonora and the local country side to cheer the cyclists on!
Carpe Diem!
Coach Shelley
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