Gratefulness....for food, friends and the off season?

Thanksgiving time is a wonderful time for celebration! And one of our favorite things is the food! Right? Well, check out the link to Healthy Holiday Eating that I just posted here and have some fun with the tips.

For many, this can be the season for reflection. We all have so much to be thankful for. Before I go to bed each night, I like to write down about 10 things I am grateful. YOU, undoubtedly, are on my list. I find that I appreciate the small stuff so much more when I do this exercise.

This time of year is also the "off season" for us roadies, and it gives us the opportunity to reflect on this past seasons sucesses and disappointments. We can take time to cross train, strength train, do mental gymnastics to help us focus better and make a plan for this upcoming season.

Consider finding a coach to help you with this plan. Being able to discuss how you feel, develop a personal training plan, get some feedback on how your workouts are progressing, develop some skills, and define your goals are some of the benefits of having a coach.

You can coach yourself but it's much like a doctor treating him/herself. If you really want to improve and get some strategic direction, you'll have to want to find yourself a coach.

When it comes to disciplined riders, you can benefit from a written training program from a coach without the personal interaction that having a coach can give. If you can follow directions and get motivated to get out on the bike, this may be the ticket for you. However,if you haven't gotten any basic skills training, practice with pace lines, group riding, etc. then you could really make some great progress working with a coach..

Whatever you choose, the most important thing is to be safe and have fun on your bike! If I can help you with your plans and goals, look me up on my website. When the students ready, the teacher will begin!

Meanwhile, have a great holiday season and be blessed!

...because life's a great ride....
Coach Shelley

Copper Little John Cycling Route

Recap of My Amgen Tour 2008

Okay, so I wasn't able to post to my blog on a daily basis! My apologies.
Riding was so much fun, and our days were so filled with riding, eating, riding some more, taking pictures, drinking coffee, getting settled and then going out for the evening..well, you get the picture don't you? Besides, most of our stops were far removed from internet services. Good excuse, heh? So, now that some time has passed I'll just give you a quick recap of my favorite days of riding. I can tell you up front however, that I can not put into words how amazing this adventure truly was.

I believe the ride from Monterey to Big Sur was most spectacular. Day 3 took us thru Pacific Grove and 17 mile drive, an AMAZING place to take pictures of the ocean, bluffs, seals and dolphins! Of course we stopped for a photo op at the famous Lone Cypress..(most photographed tree ever!) Riding thru Carmel we saw beautiful coastal homes,quaint downtowns, and a magnificent old adobe mission.
Next? Pfeiffer Big Sur State Park!!! This is the most beautiful section of coast in the world. We took tons of photos and you'll see them in the photo album. Simply spectacular...i think this was the place I kept pinching myself to see if I was really riding along this amazing coast in the beautiful weather with so many new friends! THIS was a fantastic day!
This day also included the famous bridges along the coast; Rocky Point bridge and Bixby Bridge. Bixby was a graceful concrete arch bridge over a deep canyon that ends in rocky points and white sandy beaches! The bridge curves to fit the canyon! It was beautiful!

The final treat for the day was stopping at Big Sur River Inn in Big Sur. Great burgers, salads and beers that you can eat at a table IN THE RIVER with your feet in the water! (see fotos!)We camped in Big Sur that night, and some of us stayed in the lodge..I think we could have stayed here for a week...but morning, as usual, came early....

OFF to San Simeon! This was another "up" and "down" day for sure! Better have your climbing legs again for this day! The descents were a dream for any cyclist who has a need for speed. Downhill speeds were easily 40+mph for those brave souls! OMG..they were smooth and fun!!!
We rode along the coaast the ENTIRE DAY! The cliffs were jagged and really steep!! California Condors were seen soaring above the cliffs and sitting on rock ledges! We had an opportunity to visit some hot springs, so we went! The guys wore their bathing suits and I opted for "just the legs"-I had not a bathing suit with me, but it was really nice for my legs! We ate some pizza there for a snack and moved on toward the finish line of the day!

Before we got there though, we saw Elephant Seals sleeping and pushing/shoving/fighting on the beach! They are protected mammals, but the walkways allow you close enough for some great photographs. The colony is currently estimated to be about 7,500 seals, making it the largest in the world. Pretty darn amazing (and funny)! Arriving "home" for the night we were at Hearst State Beach which has a great view of the Hearst Castle. The campground had a wonderful beach and pier. Really lovely! But, we rode past the castle arriving at our own little castle on the beach..nice hotel with amazing views of the ocean and evening sunset..What a remarkable way to end this day...We were tired of the chicken and pasta dinners (although the food was fabulous!) so we went out for mexican food and that was AFTER a wonderful massage at the spa next to our hotel!!!

Day Two-Santa Cruz to Monterey

Waking up after doing about 90 miles the first day, most of our legs were a little tired :)! The crew made an amazing breakfast; one that I typically might eat on a Sunday morning....meaning, everything you could imagine, they had made for us. We can tell that there will not be any shortage of food at camp and the chefs are happy to keep us fueled! But I cannot eat most of what they made...it's not Sunday and I'm going to ride and can't think about putting all that food down.. But, the guys?? No problem....they eat like horses??? or just a bunch of hungry animals...I drink my Shaklee protein shake, eat some yogurt, a banana and I'm good to go. My bottles are filled with water and Performance hydration drink, I've swallowed a handful of vitamins and I'm ready to ride! I see Kevin at camp and he offers to "lube" my bike for me, so I let him..I'll do anything to go faster and that seems to be a good idea because were riding at the coast and it gets a little salty and gritty around here!

We're ready for another exciting day of riding, and so we take off with a few other cyclists leaving camp, chatting about the day before and what happened in camp last night. Each morning we get a map of the days course and this day we go about 45 miles. Not exactly all flat, there were some good rollers and enough of them to wake your muscles up from the day before!
to be cont. gotta run!

Get on Your MARK, Get Set, We're Off!!!!

Wow! We're really here! All of us from around the country...including a cyclists from Jamaica, & France! The event began with check in Friday evening in San Francisco, and a kick off dinner with some great speakers! They spoke of cures for arthritis and how so many are overcoming their illness, first, with an amazing attitude, and second, by not seeing their "limitiations", but addressing their illness as a challenge to overcome adversity! There is one young woman here with 4 joint replacements and shes riding with us all the way to Santa Monica! These individuals have remarkable, inspiring stories! So, you see, the rest of us have "no excuses"!

Saturday morning came early with a breakfast at the Hard Rock Cafe! News channels were roaming about interviewing cyclists and taking fotos..We took one group foto and then we were off! Without knowing where we were going exactly, I took off in the lead (just so happened my bike was in the front of the pack) and the tour officially had started...they had us all chanting....
"We're riding for a cure! we're riding for a cure!!

We were all soooo excited!! Departing the city there were many twists and turns, the fog was heavy, and maps got wet....Dont know if thats why we got "lost" several times that morning??? but we eventually found our way back to the trail with the other riders!

Upon approaching the Cliffhouse on the coast, we could see the ocean, hear the pounding surf and feel the wet fog dripping off our helmets into our eyes..It was WET! But we were happy to be on our bikes!

The day was spectacular! The fog lifted after about 2 hours, and there were several "rest stops" for refueling, socializing, & stretching! The beauty of the day is indescribable and so much more beautiful and exhilarating than I had imagined!

We stopped at a Lighthouse with amazing views of the rugged coast and the ocean. We pedaled up rolling hills thru out the day, overlooking the vast blue ocean and enjoyed some fun descents as well. This day I met Kevin from Washington State and Tim from southern California. We spent the day riding together, taking in the views and the scenic roads, shooting photographs of each other and the scenery...Spectacular day!

Several hours later we arrived in Santa Cruz...my deceased brothers hometown. It's a place that always makes me smile and think of him when I go there. I thought, while I am in this town, I shall ride for him! Santa Cruz is a great place to ride bikes (very bike friendly city)
Some of us rode to our hotels, and others took off for the campground...You can guess which one I went too....

We all rode strong, safe and had an amazing day!!! Cant wait until tomorrow!
Now, go out and ride! Shelley

The Countdown

Well, its time. I'm ready as I'll ever be to take on this fantastic challenge of riding from San Francisco to Santa Monica! I'll be with over 200 other cyclists from all over the country sharing what we love to do! Ride our bikes!

The weather should be perfect and the company terrific! We'll be experiencing a new adventure each day, and I've compiled a short list of places for you that we'll be seeing along the way!

New friends, amazing scenery, photo opps, a collection of shops and eateries,....Big Sur..Seaside Pumpkin Farms, Pigeon Point Lighthouse, Bonny Doon Beach, boardwalks, fruit stands, Monterey and Cannery Row, Pacific Grove and 17 Mile Drive, Pfeiffer Big Sur State Park…with breathtaking views... This is the most beautiful section of coast in the world! The Bixby Bridge, built in 1932, California Condors soaring above the cliffs and sitting on rock ledges, Elephant Seals sleeping and pushing/shoving/fighting on the beach, Hearst Castle, Morro Bay, Pismo Dunes, Solvang Mission, shops and restaurants, surf beaches of Ventura County, Santa Barbara, Carpenteria, state parks, Malibu, and finally Gladstones! (a famous local eatery with occasional celebrity drop ins)...just to name a few!

Here is a link to check for photos of the ride while we are on the tour. Click or paste this website to view photos:

www.californiacoastclassic.org

I will also make daily postings to this blog! So, come along, travel with us and enjoy the ride! Until my next posting....ride strong and ride safe!

Developing a Plan

Train Smart - Train With Coach Shelley

Now is the time to start thinking about your training plans for the winter. You'll want to set new goals for next year and determine now, how your'e going to get there.

It's also a great time to take a look at your nutrition and supplement program. What worked and what was missing? Did your fueling plan for pre-race and post race give you the best edge? Did your eating plan help you maintain your perfect weight for the season?

It's a great idea to look for a coach to provide direction, motivation and guidance with your plan for the upcoming season. If you are ready to get started give me a call! I’d love to hear from you.
FOR COACHING PROGRAMS AND PRODUCTS VISIT:(more coming soon!)
www.getonourmark.com
www.getonyourmark.net

CARPE DIEM!
Coach Shelley

Post Exercise Protein Increases Muscle

New Study Shows Post-Exercise Protein Increases Muscle Mass and Strength
A new research study showing the benefits of ingesting protein after a workout for increasing muscle mass and strength was published in the May 2008 issue of Fitness Management, a publication (www.fitnessmanagement.com) for the fitness industry. Study authors Wayne L. Westcott, PhD, William F Martin, PhD, Rita La Rosa Loud, and Susan Stoddard conducted the research at the South Shore YMCA in Quincy, MA. The following is a study summary and the published manuscript will be available shortly on the Shaklee MD Resources website.

Background of the StudyIn the last decade, significant research has been published relative to protein supplementation, recovery from exercise, and muscle development. Shaklee’s clinical research demonstrated that a protein-carbohydrate complex consumed immediately after exercise enhanced recovery from exercise when compared to consuming carbohydrate alone. More recent work has shown significantly greater gains in muscle mass and strength when protein is ingested immediately following resistance exercise.
To read more click here

A Reason to Ride-Won't You Join Me?

This week I have found another reason to ride. Heres the story...many of us do not need a reason to ride..we ride because we can, because it makes us feel invinceable. It's a reason to get outdoors and go somewhere where your spirit can be free; where you can hear the silence of nature's cry. It's a place where we can challenge ourselves mentally, emotionally, physically and even spiritually. We can commune with God, talk to the animals, smell the fresh pine needles in the forests floor, chat with our friends, push ourselves physically beyond where we've been before..and then do it all again the next day.

So, back to my new reason to ride? I've committed to riding in the Amgen Classic California Tour for the Arthritis Foundation this Sept for 7 days! It's been too many years since I have done "a ride across somewhere" and now its time. The kids are older, my husband is agreeable, and it's actually possible to take off from my "mom" responsibilities for a few days and know that all shall not be lost at home!

Why did I just commit to raise thousands of dollars and ride over 500 miles in one week? Because I can. Because I live for challenges, for the spirit and adventure of life; what better way to raise awareness and money for a worthy cause? And yes, there are many worthy causes. As I was contemplating doing this ride, I thought about my dear brother Steven who died of cancer at the young age of 31..Should I do a ride for cancer? Yes! But I'll make that my NEXT ride!

I say, sieze the moment, lets ride! ..lets be kind, grateful, conscientious. Let's all share the road and experience the "joie de vivre", love of life spirit and let it be a cause for celebration! Won't you join me? You can help me achieve my goal by making a donation to the Arthritis Foundation using the link to the right on this page.
Thank YOU!
Carpe Diem!
Coach Shelley

Where should I buy a bike?

Great Question! My recommendation is to buy a bike in the town that you live in. If your town does not have a bike shop, then find the one nearest you.
There are many reasons why I say that.
I like to give my business to the locals when I can. You are supporting the town you live in, helping their businesses grow and it makes good sense to develop a relationship with the bike shop owners and staff. Owning a bike requires regular maintainence, tune ups, etc. and its good to know someone in town who is a professional so that when you need help, you have somewhere to go to get the help and advice you need.

Many bike shops offer free maintainence when you purchase a bike from them, so, if its close, it's much easier to keep it maintained and take advantage of that great free offer.

Also, you will need to make purchases in a bike shop on a somewhat frequent basis (if you like jerseys, bike accessories, etc like me :) and when you go to shop, you'll have people you know who can make the appropriate recommendations.

These days bike shops are also offering group rides, events, seminars etc out of their bike shop. This is another way to stay connected to other cyclists and find friends who also love cycling!
K, so lets get out there and ride!
because lifes a great ride.......
Coach Shelley

Ride Ratings and Such...

Hello Everyone! Welcome to my blog!

This is my new place to write stuff about health, training, nutrition, and anything else that might come up! I'll answer your questions here as well and post them on a regular basis. Please send your questions to getonyourmark@gmail.com and I will answer them as time permits and as you post them.

So, heres the question of the day:
How do you rate a climb or a ride in regards to "level of difficulty?"

Let's address the issue of training language first...
It's important to note that in endurance sports, coach to coach and coach to client relationships face obstacles because there is no official consensus as to a "common language" used.

We all use different definitions to define workouts, training zones, exercises, programming etc. Yep, its a real problem in our industry. We definitely need to establish a common language so there can be clear communication.
There are many training groups out there that have established their own language for training workouts such as "tempo rides, steady state"; you have probably seen many different methods to define heart rate and exertion, training intensities, ratings for rides that have different criteria, ratings for climbs, etc. There is some cross-over, but it can get confusing for everyone because we lack "a common language."

Eventually it will get sorted out by some governing body perhaps, but for now lets take a look at how we can communicate best when it comes to defining a group ride!

Okay! Well, how do you define the level of difficulty for a group ride? I have found that this is an individual process for each cycling group out there. They (the group organizers) get together and come to an agreement on how they are going to define THEIR group rides.

There exists a wide variety of choices I'd say, based on my experience of riding/researching (with) many different groups over the years. You'll seldom find the same ratings from group to group, but they mean somewhat the same.. Some ratings are very detailed and can be quite confusing to the beginner and some are very simple.

I vote for the simple ratings that are very clear! AND the hardest part is keeping the rides to the rating that it was categorized.. But, a professional group who is sincere about their mission will provide adquate leadership to enable them to stick to what kind of ride it said it was going to be. This isn't easy to do, but very possible.
With that said, here's a very simple rating system that works..

Terrain Difficulty
1. Flat
2. Gentle Grades
3. Rolling Hills
4. Mostly rolling hills, some steep climbs
5. Steep hills, long climbs

Pace
A. Leisurely (13-15 mph)
B. Moderate (15-18 mph)
C. Brisk to fast (18-22 mph)
D. Fast to faster! (22-25 mph)

Here is a link for a variety of different ratings that groups use..from simple to complex.

http://www.bikecal.com/ride-rating.htm

Next posting? How to rate a CLIMB! (I will post this later this week, but for now, a little something about Chico's climbs for those of you who asked)

How do Chico's local climbs rate??
Coach Shelley's opinion: I'm just sayin....

Let's take them in order of easiest to most difficult. Lets just say for a "beginner-intermediate" rider...(with all things being equal) ...someone with previous riding experience and has currently been riding for at least 8 weeks with about 40-50 miles per week as a base.

First, we would tackle Humboldt....yes, many times
over a couple of weeks..hill intervals, SFR's (like weight training on a bike)
Neal Road is a good place to teach endurance on climbs. Taking it nice and easy in a low rpm will allow most individuals on a good day to reach the top. This one can build confidence :)

This is a good time to introduce Table Mountain. It's a nice steady climb with some challenging short grades..and before you know it..you've reached the top for a great view! This one teaches mental tenacity, spinning skills and shifting!

Next, we would climb Centerville..the first attempt might be up to the museum. Subsequent attempts would inch them up towards the top where the dirt side down is...this rider must be an "average" mentally strong rider to reach the top of this one. Great place to learn technical descents...shifting gears and out of the saddle work.

Next, we would begin working on Cohassett..similar fashion as above..we would climb half way up the first time..adding onto the climb with each subsequent attempt..pushing just "beyond" their limits each time..then alas, up to the store..and then beyond for the stronger riders.
This climb provides opportunity for "rest intervals" for the lungs..great place to practice/learn shifting gears effectively and pedal stroke. This one certainly develops confidence in climbing. Great climb to practice descending skills.

Yep, Honeyrun comes next. This climb is not for the weak hearted. There are some very steep inclines. Short but cruel..Anaerobic training is helpful to conquer this one. Good idea for you to have practiced and learned how to ride out of the saddle effectively, or at least have a triple.
And there you have it! Are you READY?
I sure do miss these climbs....
Coach Shelley