Get Ready! Base Mile Plan is Back!

Hi Friends, The new year is only a few short days away, and to kick things off I'd like to challenge you to put in some big miles! From January 1st through the 31st log your miles to see just how many miles you can cover in the quest for fitness. There are milestone badges to be awarded by Strava throughout, as well as some special surprises for the most dedicated competitors. Get out there, set yourself a Weekly Progress Goal and start 2013 on the right foot (or pedal)! Go to STRAVA and find the CLUB tab and search for CycleFit Biking Adventures Riding Club and join! We will have fun riding together as we log our miles day by day. There will be rides scheduled for you to join the group so stay posted to this blog. Kick off your New Year with some serious riding and accept my challenge to ride as many miles as you can during the month of January! Your PRIZE: The gift of fitness will be yours as you successfully accept this challenge! Go HARD, Be SAFE, Ride STRONG Coach Shelley Visit GetOnYourMARK

for coaching, training rides and camps! 2013 Schedule is in the making!

Stay Warm and Get Out and Ride!

Ever wondered how those crazy cyclists get out there in winter, braving the elements and enjoying their ride in the cold weather? Use these tips to stay warm and dry in the winter months to come. Ride ON and Ride Safe (and of course warm!)

Join My Team for a Healthy Competition!

Hi Friends! I am so excited to be inviting you to play on my TEAM in this new HEALTHY COMPETITION GAME to get you fitter and happier than ever! We are getting started quickly so read on if you want to PLAY! Many of you have been asking me to create something like this, so here it is!! Typically, if you have tried dieting & exercise on your own, too often creating and maintaining vibrant health is associated with hard work, drudgery, frustration, and overall…well…BLAH, BORING AND FAILURE ·So I am introducing a NEW FUN way! My goal is to help you create powerful habits which sustain a healthy lifestyle AND to create a fresh, playful experience around our health! Who Hoo! So How does Little Healthy Competition Work? It's a lifestyle game where players collect points for completing healthy activities in a variety of areas. We will try to meet in person once per week (if you are local) and have 1 TEAM call per week! They are other ways to stay really connected as well and to be explained later. Cost is only $20 FOR EACH TEAM MEMBER IF YOU ARE ALSO PART OF MY CINCH TRANSFORMATION PROGRAM, THIS PROGRAM IS FREE FOR YOU! The purpose of the game is to win! Players and teams win by accumulating points and reaching their goals while creating a fresh, playful perspective around their health. Each game is unique, but players can expect lots of cash as well as mysteriously healthy prizes to motivate them throughout their journey. Game Details: Who: You, your friends, family, neighbors, and coworkers What: 6 playful weeks to a healthier YOU for Thanksgiving! When: NOW! August 26th to October 7th, 2012 Cost: Team Registration is $20 per person, (deal for family) Contact Me to Join our TEAM Friday, August 24th - TOMORROW we have a webinar to answer your questions: it's at 1:45 pm (if you can't make it,listen to the recorded call to catch up) 1.Infuse your day with an attitude of PLAY starting NOW! 2.Visit the Sharing LHC page by CLICKING HERE and get more ideas about how to share with your friends and family. Anyone can play, from anywhere in the world, at any age (kids under age 8 play for free), location doesn't matter. 3.Start thinking about what specific game/goals you would like to consider for the upcoming game consider goals that are tangible and specific so that you will know by the end of your game whether or not you’ve “won” your game. 4.Visit the website, check out LHC & start reading great articles NOW! www.littlehealthycompetition.com 5.We will be accumulating points for different healthy activities ~You will receive your welcome email Sunday with updated materials 6. 7.Join The Sunday Kick Off Call at 9PM EST at 424-203-8075 pin 317480#

Coach Shelley's Blog....: Baked Oatmeal to Go!

Coach Shelley's Blog....: Baked Oatmeal to Go!

Transform Your Body and Your Life!

Transform Your Body and Your Life! With so many people wanting to lose weight and eat healthier these days, I have decided to begin a new health program to address just this. If you' d like to transform your body and be a part of a program designed to help you to keep muscle you have, burn fat you don't want, and lose inches you don't need then join us for a meeting to discuss the details of this transformation program which will include the following: New tools for a healthy, fabulous life More energy, more muscle, less body fat CINCH Transformation nutrition program = to $10.00 per day Nutrition education Participation in a local food coop Learn what clean eating is all about New healthy simple recipes Exercise fitness program to match your goals Turn fitness and weight loss into a fun social party Support group and accountability to your coach Let's get fit and have fun together! If you are interested in joining me, or know a Saddle Creek friend who would be then please reply to this message for details on meeting date and time. Who's with me? Are you in? Lets get started :) Just give me a call or email me. Can't wait! We are going to have a very committed, successful and energetic group! Coach Shelley getonyourmark@gmail.com 530-864-7891 getonyourmark.com/go

Baked Oatmeal to Go!

BAKED OATMEAL TO GO! 2 EGGS 1 tsp.vanilla 2 cups unsweetened apple sauce 1 banana mashed 1/2 cup honey(or 6 packets stevia) 5 cups old fashioned organic regular oats 1/4 cup flaxmeal...add additional ground flax as desired 1 Tbls. cinnamon 3 tsp. baking powder 1 tsp. salt 2 3/4 cups milk Preheat oven 350. Mix eggs, vanilla, applesauce and honey in medium bowl. In a large bowl mix oats, flax, cinnamon, baking powder, and salt. Mix well. Finally, add milk and stir. Line muffin tins with liners and spray with cooking spray. Use 1/4 cup to fill muffin liners. Add fresh or frozen organic fruit (blueberries...mmm) into batter if desired. Top with nuts (almonds or walnuts...mmm) if desired. Bake 30 min at 350. Makes around 24-30 muffins, freezable...great for breakfast, snack, dessert! Thank you to Mary for this tasty and healthy recipe! To your health! Coach Shelley

Never Bonk

On long rides, it's easy to lose track of how much time has passed since you last ate or drank. One easy solution: Set a timer on your watch, smart phone or bike computer to go off at regular intervals. This can remind you to hydrate and fuel up as well as help you train to reach for your bottle or snack more regularly. Set your timer based on the following guidelines: -On average, you should steadily drink four to six ounces of water or sports drink (Which can help replenish carbohydrates) every 10 to 15 minutes. -Eat seven to 10 grams of carbs every 15 to 20 minutes after you've ridden 45 minutes. Choose high-carb, low-fat snacks: a date (7 grams of carbs), half a banana (14g) or half of a Hammer Gel packet or Clif Shot Blok (6g each).

Cycling and Biking Tips

Recently I have run into a lot of newbies wanting to learn more about bike riding. Most of them have limited experience as to how to become confident and skilled on their bikes. Below are a few tips on some very basic skills that will help you boost your confidence on the bike and ride safely. Eating and Drinking While Riding: One of the most important things to a cyclist is learning how to eat and drink while riding. In order to do this you have to be confident in your balance and coordination on the bike. Since eating and drinking require at least taking one hand off the bike, practice riding for short periods of time with one hand on the bars. To take a drink, settle into a comfortable speed, reach down, grab one of your bottles out of the cage; bring the bottle up, open the nozzle with your teeth, take a drink, put the bottle back in it's cage, and push the nozzle closed. While you're workin this "how to drink" thing be sure to keep on pedaling, and keep your head and eyes forward! In the beginning you may need to glance down to find the bottle and place it back in its cage, but as you progress, it will become second nature. No more stopping in order to take a drink, AND you've lessened your chances of getting dehydrated because you don't have to wait to drink!

Eating On the Bike: Eating on the bike actually begins before you get on the bike. If you're going to eat an energy bar or swig a gu on your ride make sure it is easily accessible. Don't put it at the bottom of your pocket or under your jacket or arm warmers. If you open it beforehand and place it in your pocket or Bento box, this will make it easier to open when you're riding on the bike. This way, you won't have to stop in order to eat. When you are ready to eat, place one hand in your pocket to grab your bar or gel. BTW, you want to be consuming 30-60 grams of carbohydrates every hour that you're on the bike. You may be able to open the wrapper with your teeth, or you may have to release both hands off the bike for a second to tear open a stubborn wrapper. If it is not safe to take your hands off the bar, make sure you wait until its safe to ride without hands so you can unwrap the bar. Once you've eaten tuck the empty wrapper or remaining bar into your pocket or shorts. No reason to leave wrappers at the side of the road. Carry your trash home with you. Perfecting these important skills will give you improved confidence and improved ability to control your bike while stopping, starting, eating, and drinking. With these basic fundamentals and techniques, you'll have better skills to make your rides smoother, safer and more enjoyable! Ride out of your mind! Coach Shelley

Coach Shelley's Blog....: Mr. Frogs Wild Training Rides

Coach Shelley's Blog....: Mr. Frogs Wild Training Rides

Mr. Frogs Wild Training Rides

Hello Mr. Frogs Wild Riders!


There will be a great training ride this upcoming Saturday in the sunshine! Lets hope...


Pls meet at BLACKBART THEATRE PARKING LOT ACROSS FROM MURPHYS PARK, OFF OF MAIN STREET..if you are coming up the grade, turn right at the Murphys hotel..


This is a new place to meet; there are bathrooms close and a large parking area. When we come back we won't have to move our cars to go have lunch downtown. (for those who would like to do this) We are usually pretty hungry after our rides!


MEET AT 9:30 am

We will depart approximately 15 minutes later...


Bring the usual; 2 water bottles, energy bars, snacks etc., sunscreen, money for lunch, clothes to change into after ride

(It's always best to change out of your sweaty biking clothes so your skin can dry off and breathe in clean clothes)..it's a hygiene thing..and btw..always wash your cycling clothes after riding in them....you don't want to wear them twice without washing...


Ride time: Prolly 3-4 hours


Terrain: rolling hills to hilly


NOT UP FOR THAT MUCH RIDING??? There will be several options for you to turn around and reduce mileage and climbing, so no fear! Come out and ride, meet some new friends and improve your cycling :)


Questions? Call or text me at 530-864-7891


IF YOU ARE A FACEBOOK FAN, I WOULD greatly appreciate if YOU "Like" my new page at


facebook.com/CycleFitBikingAdventures


and then make comments on it regarding your coaching, questions, riding, your events etc.

Thank you so much!


Carpe Diem,

Coach Shelley

Register for our summer cycling camps and retreats today!
CycleFit Biking Adventures
GetOnYourMARK.com/go
530-864-7891
LIKE us on Facebook

Gran Fondo Sonora

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

Coach Shelley's Blog....: Upcoming Camps and Training Rides

Coach Shelley's Blog....: Upcoming Camps and Training Rides

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.....

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

Who Said It?

You can have all the heart in the world, but it doesn't mean anything unless you've got the legs.....

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

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

Top 10 Climbing Tips

Hill climbing is perhaps the most challenging and intimidating skill to master for cyclists.

Why? In my opinion it’s because most cyclists tend to avoid the hills like the plague instead of learning to tackle them. Many of my friends and clients tell me that they really don't like climbing hills and mountains because they are too slow or afraid they'll keep everyone else waiting for them, or its too hard or hurts their knees.

Here are a few tips to help you tackle that next challenge with a bit more ease. Give them a try and see for yourself if you aren't just a little bit better than Joe, next time. Good luck and happy climbing!

Begin by incorporating Climbing Repeats into your weekly workouts twice per week. These exercises will work on improving your sustained climbing power. Find a climb that's about 10 minutes long.

Beginners should do two 6-8 minute intervals with an intensity of 7-8 on a scale of 10. Conversation will be limited at best when doing these intervals.

Intermediate riders can try three 8-10 minute intervals and advanced riders can do three 12-15 minute intervals.
RBI (rest between intervals) can be 10-15 minutes of easy spinning before you begin again.

Cadence should be high- i.e. a hill 8% grade or less, try to keep cadence between 75-85 rpms’s; anything over 8% will be more in the range of 50-60 rpms’s.

What doesn't kill you makes you stronger. This is certainly an appropriate mantra when you are practicing hill repeats or working on getting to the top of that long mountain climb. So hang in there, keep your breathing as rhythmic as possible and push those pedals over and over.

You will also want to consider fine tuning your shifting, gearing, cadence, pedal stroke, and body position for most efficient climbing technique. A little coaching goes a long way when it comes to climbing efficiently and having some fun on those mountains!

CHECK OUT THIS U TUBE FOR MORE TIPS FROM THE PROS (the link is also under Videos on my blog.
http://youtu.be/E6QvK1NXINY

Ride On and Be safe,
Coach Shelley