Coach Shelley's Blog....

The ABC's Of Cycling Nutrition

2012-02-29T11:21:00.018-08:00

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?

2012-02-20T12:17:00.000-08:00

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!

2012-02-09T11:38:00.000-08:00

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

2012-02-08T18:23:00.004-08:00

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

2012-01-23T17:21:00.000-08:00

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

Dressing for Winter Cycling

2011-12-01T14:38:00.000-08:00

Here is a current article in Voler email news..simply copy and paste the link..

Stay warm and get out and ride!
Coach Shelley

http://www.voler.com/connect/detail/li/DressingforWinterCycling

Faster Recovery

2011-11-16T12:23:00.000-08:00

Repair and Build Muscles With Faster Recovery TRY "PHYSIQUE"

In 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.

It's important to supplement after a hard ride to rid your body of the free radicals from training. It's also important to address your immune system to replenish those nutrients that have been depleted or exhausted. Far too many athletes don't recover properly and continue to have poor training days and or performances, and even worse, get sick. Many of you have heard me talk about that "window of opportunity" that exists immediately post workout-the 30 minute window is the time when the athlete needs to take advantage of re-fueling muscles. If you take advantage of this window your body will adapt to the training by storing more and more glycogen...your premium fuel in the muscles.

The most important ingredients to include in recovery nutrition are protein and carbohydrates. The best ratio is a 3-1 or 4-1 of carb to protein. I recommend a recovery drink immediately post exercise; one that includes this ratio along with chromium as an ingredient. With Chromium, glycogen synthesis can be improved by as much as 300% vs. no supplementation at all. That's huge!

PHYSIQUE RECOVERY DRINK

Great Exercise for Cycling Power!

2011-11-15T11:47:00.000-08:00

Good Morning Cyclists,

Check out this link below for proper instruction of a strong Kettle Bell Exercise that will help you develop your core flexibility and strength, as well as leg and hip strength and power. Begin with a lighter weight and as you get stronger you can increase that dumbbell or kettle bell weight!

Build your body into a more balanced cyclist by doing core and functional fitness exercises in the off season! You'll be amazed at the difference in your cycling performance, and body mechanics on the bike come spring!

Happy Training!
Coach Shelley

Powerful Kettle Bell Exercise for Cyclists

2011-11-09T13:23:00.001-08:00

Hi Fans of Cycling!

It sure is getting on the chilly side out there and now comes the season where the "die hards" get dressed for cold weather and ride, while the "smart ones" ha ha revert to cycling indoors!

As for me, I love to ride outdoors. BUT, if you can do both during the off season, you'll get blessed with all the benefits of continued riding, which also means, no lost bike fitness over the winter.

For those of us who love cycling soooooo much that we can't think about NOT getting on our bikes outside,this beautiful autumnal season offers us so much beauty in the gorgeous outdoors. We experience and see things on the bike that we never would on four wheels.....The changing leaves on all the trees, those colors that capture the beauty of autumn, it just makes me feel so alive and grateful for all the beauty that surrounds me. All the different smells of the season, camp fires, wood burning stoves, leaves burning, home cooking, all fill my senses as I ride along the rolling terrain, taking in the views, smiling and even talking to the cows and horses! The warmth of the sun on my face as I'm pedaling thru the countryside helps me appreciate another day on the bike....no rain, sleet or cold quite yet!

Riding is happiness, my muscles sing because they are being trained, my body sings as it sweats, my eyes open to the vibrant rush of colors, objects, and nature and my nose awakens to a thousand scents, unknown to the indoors.

A dream state overcomes my thoughts just for a minute, ahhhhh....opps! a pot hole!
Better to not dream for too long on the bike....

AWAKEN! Grab your bike..its time for another ride today....and so it is...

Blessings to your day,
Coach Shelley

2012 Amgen Tour of California Comes to Our Town!

2011-11-03T12:20:00.000-07:00

The Amgen Tour of California, 2012 has just announced that it will be coming thru our local town of Sonora! We are so excited to be one of the host cities! If you have never visited here, you won't want to miss the race OR riding in our town! It's one of the most beautiful times of year here in the Mother Lode, with great weather, rolling hills blanketed with wildflowers and greenery everywhere you look! CYCLEFIT ADVENTURES will be offering an opportunity for YOU to ride on the same course as the pros before they arrive here! Stay tuned for details!

2011-09-26T14:04:00.000-07:00

Another photo album by Smilebox

Climbing Can Be Easy

2011-07-28T15:23:00.000-07:00

Hill climbing is perhaps the most challenging overall skill to master for cyclists. Why? Because most cyclists simply avoid the hills! Ha! Right? I hear them tell me that they really don't like climbing because they are slow or afraid they'll keep everyone else waiting for them, or or or...I too had all those excuses once.

But what I found was, IF I kept working on my climbing and descending skills, AND continued to ride up those hills that I would soon improve, and increase my speed and power to climb easier. You too can improve your confidence and skills and actually begin to enjoy riding those long, intimidating climbs. 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 better than Joe, next time....
Good luck and happy climbing!

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, here's a few things you can do to improve your climbing skills.

Try 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 10% grade or less, keep cadence between 75-85 rpms; anything over 10% will be more in the range of 50-60 rpms

You will also want to consider fine tuning your shifting, gearing, cadence, pedal stroke, and body position for most efficient climbing technique.

Ride On, Ride Safe, Ride Strong and let me know how it goes!
Coach Shelley

Muscle Recovery After Hard Rides

2011-07-14T16:05:00.000-07:00

One important ingredient necessary to aid in muscle retention/recovery or building is a broad-spectrum natural protein supplement that will provide the body with the needed building blocks to increase strength and muscle size without risking an excessive amount of any single amino acid. Nutritional experts prefer complete protein supplements, which supply all of the essential amino acids in concentrated form.

Shaklee’s Muscle “Strength and Recovery” drink was specifically designed as a Sports Nutrition Product to maximize training efforts.
· It is a healthy, drug-free way to build lean muscle mass
· It helps you to recover more quickly from a workout
· It is designed to stimulate your own natural, anabolic muscle-building/retention process
· It gives a faster energy return, so you can maintain a more strenuous workout
· If you are working hard for body building or strength, it creates OPTIMAL conditions for maximum muscle mass and strength development.
Even though this phenomenal product was designed for athletes, it is useful to anyone who has a desire to maintain excellent muscle strength, mass and tone (see end notes on the benefits to senior citizens).

To better understand the product, let’s review how muscle strength and mass are formed.
· When you work a muscle hard, you actually break down muscle tissue. This is called a “catabolic state”.
· The muscle then rebuilds itself larger and stronger than it was before. This building stage is called the “anabolic state”.
· After a workout your body needs to rebuild and restore energy to torn-down, exhausted muscles. With the right nutrition at the right time you can help accelerate and maximize this process.
· Research shows that what an athlete consumes AFTER A WORKOUT may be as important to muscle building as the workout itself.
Wouldn’t it be nice to be able to move the anabolic, or building and recovering stage of muscle into high gear without the use of steroids or other drugs (that have unpleasant short-term and dangerous long-term effects). That is exactly what Shaklee Physique does. Taking Physique immediately after a workout and then 2 hours later helps athletes of all skill levels and anyone who requires muscle repair to experience recovery, muscle gain, and restored muscle energy.

If you'd like to order this product go to GetOnYourMARK.com and select Nutrition

Tips for The Time Crunched Athlete

2011-06-26T15:42:00.000-07:00

It's been an incredibly busy 2 weeks around here. Last weekend was our California Alps Training Camp for those entering the upcoming Death Ride. We rode for two days strong, totaling over 10,000 feet of climbing and over 100 miles in the mountains.
After that, I took an extra day just to enjoy the mountains up in Bear Valley, then back to work as usual training and coaching clients, getting them ready for their next events. Summer time is busy for us all with training, family events and parties, work schedules, vacations and the like.

So when you are feeling overwhelmed and can't seem to fit your training sessions into your busy day, try this. Tell yourself that you'll go out just for a quick 20 minute ride, get on your bike and do it! Once you are out there, the likelihood of your ride becoming longer is much better than not getting out there at all!

Weekend Reading Link

Hello Again!!! Its' been too long!

2011-06-16T15:36:00.000-07:00

How are you my cycling friends? I have to apologize for the inactivity of the blog here. All this time I thought my blog was "inactive" while we were working on my website and the development of a different kind of blog. I certainly was not intentionally ignoring you! Please accept my apologies for the dust!

This last year has been crazy busy with on line coaching, personal training, bike coaching, camp developments, training programs for cyclists like you and creating local rides for our area!

Whew! It's been some year...but, I'm back now to answer your questions and put valuable training information here for you. Send me your ideas via posts here on the blog, or use my email at GetOnYourMARK@gmail.com

So, whats happening around here? High Altitude Cycling Camps, that's what! I'm excited about offering these weekend camps for those of you who like to get some experience riding in the mountains at high altitude! Its truly the most beautiful place to ride AND its at least 10 degress cooler up in the mountains when the heat is raging in the valley.

We've got a 2-day camp this weekend to prepare riders for the Death Ride or any other cycling event that they are preparing for. It's going to be perfect riding weather for climbing Monitor Pass and Ebbetts Pass...don't you think?

In July, the 14th-17th we have an ALL Women's CycleFit Camp for beginners and intermediate riders! If you like getting together girls, with your friends AND your bike, come join us for a fabulous few days. You can come for a one day experience or all 3 days!

In August, there is a century ride and CycleFit Camp up in Bear Valley called the Ebbetts Pass Century, August 25-28th. So if the Death Ride is too much for you, this ride is perfect; it has the most beautiful passes and mountain climbs and won't kill you!

If any of these happenings intrigue you and you're dying to learn more, just visit my website at GetOnYourMARK.com OR BearValley.com for all the summer adventures.

Well, I've got to go and pack up for the weekend cycling fun, so be well, ride on, ride strong and ride safe....Until next time!
(it wont be a year, I promise!!!)

Coach Shelley

Val du Vino Wine Bike Experience

2010-04-22T19:33:00.001-07:00

There’s no better way to tour the vineyards near the charming town of Murphys, CA than from the seat of a bicycle. Join us for our first “randonnee adventure” thru scenic country roads, stopping along the way, meeting the winery owners and winemakers and taking in the beautiful landscape of the area. Your “Val du Vino” winery experience will invite you to relax, refresh, and unwind in their tasting room sipping a variety of their exquisite wines following our bike ride. A table will be set for you on their “crush’ pad, and lunch, “A touch of the Orient” will be prepared by Val du Vino owner and Chef, Jeannine Hebel. It’s more than just another bike ride! Register now, space is limited!

Cost is $129 per person. If you have someone who won’t be riding with you but wants to join us for a Vineyard Lunch and wine tasting, no problem. (Cost varies per tour. $25.00 -$40.00) Local accommodations and bike rentals are available.
For more information and to register go to www.GetOnYourMARK.com “Adventures” or call Shelley at (209) 890-6244 or email getonyourmark@gmail.com

Thursday, May 13, 2010
Time: 8:30am - 3:00pm
Location: Murphys, CA

Lactate Threshold, Body Fat and Vo2 Testing & Amer River Ride!

2010-04-22T16:43:00.000-07:00

Ha! It may turn into a pep rally with the tests we will do! If you want to find out your lactate threshold so you can set up effective training zones using heart rate this is a perfect time to do it. A few of us will be going to Sac to the sports lab for a variety of different tests and bike fits and then take a spin on the American River trail and even grab some dinner.

Tests range from $125 on up. If you want to learn how to get more out of each training session you do, its a great idea to get some of these numbers to work with. They include a body comp test with each paid test as well.
Here's the link to their website so you can check it out and see if you are interested. Come on out and enjoy the day!

http://www.ucdmc.ucdavis.edu/sportsmedicine/

RSVP at
www.facebook.com/getonyourmark

Events

The Best Time To Exercise

2010-04-16T09:05:00.000-07:00

This is a good article and so true. I've always found for me that working out in the afternoon was when I preformed the best. This has been true for the 25 years that I have been training. If you can listen to your body and discover your own circadian rhythms you just might find that your performance improves and that you simply just feel better when working out!
Carpe Diem,
Coach Shelley

The Best Time to Exercise
15 April 2010

This article was originally published in the American Council on Exercise’s (ACE’s) Get Fit blog. Visit the American Council on Exercise for free health and fitness information, and read on for an excerpt from the article below.

Contrary to popular belief, women aren’t the only ones with biological clocks. Everyone has them, and we all heed their ticking on a daily basis.

If you are a regular exerciser, you may have already determined your most productive time to exercise and follow a routine that works best for you.

On the other hand, if your exercise time varies from day to day, and it’s wearing you out instead of pumping you up, you may be interested in the work of scientists who are studying the proverbial internal clock and how to best determine what time of day you should schedule your workouts.

Rhythm: It’s Not Just for Dancing
The secret appears to lie in circadian rhythms, the daily cycles that the human body follows. These rhythms originate in the hypothalamus and regulate everything from body temperature and metabolism to blood pressure.
The rhythms result from the firing rate of neurons. They have conformed to the 24-hour light-to-dark cycle, and may be regulated and re-regulated each day according to the environment.

Warm Is Better
It is the influence of circadian rhythms on body temperature that seems to yield the most control over the quality of a workout. When body temperature is at its highest, your workouts will likely be more productive; when your temperature is low, chances are your exercise session may be less than optimal.

Body temperature is at its lowest about one to three hours before most of us wake up in the morning, in contrast to late afternoon when body temperature reaches its peak. (To determine your own circadian peak, refer to the box to the right.)

Studies have consistently shown that exercise during these late-in-the-day hours produces better performance and more power. Muscles are warm and more flexible, perceived exertion is low, reaction time is quicker, strength is at its peak and resting heart rate and blood pressure are low.

Looking for a Ride??

2010-03-24T21:42:00.001-07:00

Here is the link to the Western States Calendar that has just about every ride out there!!

http://www.bbcnet.com/RideCalendar/default.aspx

Adventures in "Fun-damentals" A Bike Handling Skills Clinic

2010-03-18T13:18:00.000-07:00

JUMPSTART YOUR SKILLS FOR SPRING RIDING
JOIN COACH SHELLEY FOR AN ADVENTURE ON YOUR BIKE!

Saturday, April 10th 9:00AM - 1:00 PM (Includes FREE lunch!)
Tell your friends and receive $10 off your clinic registration!

This clinic is held in COPPEROPOLIS- a small place, tucked away in the foothills of the California Alps! Scenic country that cyclists love! The clinic is for beginners to intermediate cyclists OR for the rider who would like to take a refresher course to gain more confidence and skills riding a bike. Weather your goal is a century ride or your first time doing a 30 mile event,you’ll learn just what you need to ride successfully!

We’ll cover bike safety, correct body positioning, bike balance and practice fundamental skills such as shifting, braking, gearing, smart pedaling, starting, stopping, turning and cornering to allow you to get a better feel for your bike so you can be more confident in riding.

You’ll learn a variety of skills and techniques to allow you to be safer, more efficient and comfortable on the bike, all in 4 hours!

"It has been a wonderful experience making new friends that share the same interest and desire of improving in an activity we love. This has been the best 'jump-start' for my cycling season over previous years of lackluster performance and results." John W.

You can improve your ability NOW to be in control on your bike and gain self-confidence for more comfortable riding.

Join us in a friendly, non-competitive environment where your biking potential will soar to new heights!

TO REGISTER and find out more details CALL COACH SHELLEY
AT 209-890-6244 or 530-864-7891 or go to www.GetOnYourMARK.com and register
Clinic Fee: $65.00-Sign up by April 1st and save $10! Only $55!

Wildflower Century Skills and Strategy Instructional Clinic

2010-02-10T15:41:00.000-08:00

JOIN COACH SHELLEY FOR AN ADVENTURE ON YOUR BIKE!

Saturday, March 13th
10:00AM-2:00PM
(4 hours of intense fun - includes lunch!)
Chico, CA

Attend this training session and get the confidence and tools you need to finish “The Wildflower” strong - 30, 60 or 100-mile course!

You’ll Learn:
· Effective gearing for the Wildflower’s varied terrain
· Climbing techniques for strength and endurance on the hills
· Pacing, cadence and smart pedaling skills for your best ride yet
· Pace Line strategies, “wheel sucking” (ha!) and safe “pack” riding skills
· Bonus Material! Pre and post ride nutrition secrets and tips for fueling and hydration during ride

TO REGISTER CALL COACH SHELLEY AT 530-864-7891 or 209-890-6244
CLINIC FEE: $65.00-Register before March 1 & Save $10! **GetOnYourMARK.com

Off Season Training Secrets

2009-12-21T12:17:00.000-08:00

Here are some ideas for your winter training schedule to stay lean and strong. If you have any questions don't hesitate to send me an email or give me a call.

Ride On , Ride Strong
Coach Shelley

As posted in Velo Wear Training Tips

http://vclub.velowear.com/archive/2009/12/17/off-season-training-secrets-training-tip.aspx

Thursday, December 3rd CORE Workout

2009-12-03T11:05:00.000-08:00

WU 1 mile run

20 Deadlifts
20 Standing press
20 Bicep Curls
1 SET

Heavier
10 Deadlifts
10 Standing Press
10 Bicep Curls
1 Set

20 Squat Swings (kettle bell)
10 Squat Swings (heavier)

Endurance Circuit

10 Toe Touches
10 Squats
10 Push Ups
10 Sit Ups
5 SETS

1 Minute Each
Full Plank
Side Plank
Side Plank
Oblique sit ups on ball

S-T-R-E-T-C-H
Coach Shelley

Key Tips for Winter Cycling Clothing

2009-11-10T07:40:00.000-08:00

The important thing is that you are out there training-yes, got that. However, when the weather decides to challenge our desire to train by throwing rain or wind or sleet or heat at us, it is important to understand how to dress so that you can complete you workouts in comfort, warmth, and safety.

If you have ever wondered what a complete cycling wardrobe looks like for winter riding then you’ll want to read on. What you wear does matter. Period. My first suggestion is to leave the cotton for every daywear, not cycling. Yes, the material matters. Actually, it’s most important. You want your cycling clothing to perform and that means choosing the best fabric for the job.

So, if not cotton, then what? Most technical cycling gear is now made of a wicking polyester fabric designed to transport moisture away from your skin and to stay light when wet. You will find most major cycling companies produce high quality garments specifically designed for athletes to be comfortable when training outside in less than spectacular weather. This is not a marketing gimmick. It makes good sense.

First and foremost, it is important to layer clothing for your upper body. Layering is important-especially in colder weather. “Layering” refers to the idea of wearing more than one layer of clothing. For some, you may do this instinctually and for others this may seem a foreign concept. However, at the root of layering is a garment specifically designed to keep you warm and it “hugs” your skin tight. This garment will wick away moisture and keep you warm.

This idea of layering goes out the window if you decide to wear cotton as your first layer (the layer closest to your skin), as cotton loses its insulative properties once it gets wet. It holds water and becomes heavy, thus increasing the chance of chaffing and a chill. Make sure to choose a wicking garment that fits snug, but not necessarily tight. If your first layer is too loose, then not only will it bunch, but it will not be able to do its job. For a wicking garment to work, it needs to be in contact with your skin. A loose garment that is not touching your skin will not be able to effectively transport moisture away from your skin. If the first layer is ineffective whatever is on top of it is effectively useless.

The middle layers are important in maintaining warmth and continuing to transfer moisture away from the skin. In these layers you may be looking for something a little heavier than your first layer and something with a zipped neck is great in case you get a little too warm during your workout.
Generally this layer will be a long-sleeved jersey and it should be a little looser fitting than your first layer, although nothing should be baggy. This is the layer that will hold in your body heat close to your core and it will also allow the moisture to escape.

Depending on the temperature and terrain (climbing/descending hills) you may need a couple middle layers, but generally one layer will be sufficient as the amount of heat your body generates while in motion will help to keep you warm.

The outer layers of clothing are predominantly light jackets or vests and they should have some sort of reflective material on them. The outer layer is important for a few reasons. Since this layer is your protection from the elements, it needs to be durable, a bit water resistant and not act as a parachuteJ. This is the layer that is breaking the wind and keeping the cold and rain from seeping into your bones. While the outer layer keeps the rain out, it also needs to allow for release of the moisture that your body heat is creating. The outer layer should also be easily visible and or reflective so others can see you on the road, especially if you train at night. (If you do train at night, you’ll want a front and rear light on your bike. These can be purchased at most bike stores.)

Da FEET, bottom line and legs
Layering is most important on your upper body, but don't forget your “bottom line” seat, feet and legs. Knees should be covered in temps below 55. There’s not much circulation that occurs in the knee area and they can get cold and stiff. Invest in a light pair of cycling tights and/or a pair of cycling pants to break the cold and wind. I have one of each because if it’s really cold, cycling pants keep your legs much warmer. Cycling shorts (with padding) are essential and a very wise investment. You will feel “time in the saddle” in places you don’t want to if you don’t have the proper cushioning in the right places.J Cover your feet with a good warm pair of cycling socks (wool is great for winter) For extra warmth there are always “shoe booties” to keep your cycling toes warm.

There are a number of functional accessories such as gloves, (to protect your hands and provide cushioning for your palms), cycling booties, waterproof gloves, finger length gloves, arm warmers and knickers, all of which will allow you train in more comfort and keep your extremities warm. Although it’s not a clothing item, it is a good idea to carry some piece of identification with you. Road ID.com sells id bracelets with your critical contact information on them just in case it’s needed.

So there you have it. Layering your cycling clothes for the cold weather will keep you warmer and happier on the bike and you’ll have a much easier time keeping the cold away! You’ll most likely be more comfortable while training because you have the right attire for a good, good ride!

So go out into the brisk weather and ride, and before you do, dress for success!
Please make a comment or post a question on my blog at www.GetOnYourMARK.blogspot.com

Ride On, Ride Strong!
Coach Shelley Marenka

Shelley Marenka Smail owns Get On Your MARK Cycling Adventures
Wine/Bike Tours, Coaching, Training Camps and Clinics
(209) 890-6244, (530) 864-7891

To find out more about her services visit www.GetOnYourMARK.com
For current articles and training tips visit her blog at GetOnYourMark.blogspot.com

"Sports Nutrition" Call

2009-10-22T10:14:00.000-07:00

You are invited to listen into this conference call tonite on Sports Nutrition.

These conference calls offer some great information you can take and use.

I know the Leadville 100 movie is tonight, so if you want, you can listen to an archived call. Just call me and I can provide the info to allow you to do that. Have FUN at the movie!! I'll see some of you there!

Also, I'm offering a free Sports Nutriton CD' if you would like to have one as my gift. Send me an email and I'll get one off to you :)

Yes, I offer these products that they will be talking about tonite. If you'd like to place an order just get in touch with me.

6 PM Pacific: 9PM Eastern Thursday night 10/22/09
Conference line: 512- 225-9472
Participant code:) 662538#

Sports Nutrition – Great Health – More Energy – High Quality Products –
Shaklee Science
It will be our topic for which we have invited Dr Alexia Smith, one of our
Shaklee scientists and researcher who is also an athlete and very active in
sports. Dr. Smith will share with us the importance of good nutrition,selecting the best products, how to use them, and of course the Shaklee Difference.

This is definitely a call you don’t want to miss if you are active in sports and/or wants to feel healthy and energized. This is YOUR personal invitation. :)

Ride On Ride Strong,
Coach Shelley

Leadville 100 Movie Coming Next Week! New Tour de France Route announced!

2009-10-15T10:57:00.000-07:00

Yoo hoo! Calling all fans. Go to this website to find a theatre near you for "
The Race Across the Sky"! I'll see you all at the Stockton viewing.

http://www.ncm.com/Fathom/Sports/RaceAcrossTheSky.aspx

Who wants to ride next year in the Leadville 100! I'm seriously thinking about it.

Look for training programs for the Leadville 100 Trail Ride for 2010 here soon.
Here are more links to the Leadville 100..just a click away.

http://www.leadvilletrail100.com/

Did you know that I used to live in Leadville? Some great training is to be had next year in preparation for the Ride/Race. (After the snow melts) Who knows the elevation of Leadville??? Did you know it's the hightest city in the United States?

Have you always wanted to go see the Tour? It's time to start making plans. Lets book it now! Dreams are thoughts in action....

Heres the link for the Tour news..
http://www.velonews.com/article/99227/2010-tour-route-unveiled

The Tour's official website has not yet posted the information in English.

Come on out and ride with me...
Coach Shelley

Womens Cycling Programs Coming to Chico!

2009-09-20T22:34:00.000-07:00

“GetOnYourMARK Girls”® Beginner Chicks Road Rides

When: Thursdays, Sept 24th & October 8th & 22nd
Where: Meet at North Rim Adventure Sports
Time: 5:15 pm leaving promptly at 5:30pm

Beginner Chicks Road Rides are for women only. We'll offer instruction for many of the basics to help you improve your cycling skills to become more confident on the bike. Meet at North Rim and we’ll take off from there. About 15 miles, flat course. Remember your helmet and water bottle.

“Get On Your MARK® Girls” Wild Rides –

Join Get On Your MARK Girls for this fun brisk-paced ride. You'll have an opportunity to practice riding in a group, we'll cover pacelines, and throw in a few drills to improve power, strength and speed. Come out and have some fun!
25-35 miles, brisk pace, (18-21 mph)
This is not a no-drop ride, but there will be a few re-groups.

When: Saturdays, Sept 26th at 8:15 am leaving promptly at 8:30 am
Fridays, October 9th & 23rd at 8:15 am leaving promptly at 8:30 am
Where: Meet at North Rim Adventure Sports

“Get On Your MARK Girls”- Skills, Drills and Fun! Training Series

This “Girls Only” training series will consist of two clinics. We'll cover a variety of skills for the newcomer as well as the competitive cyclist. Attending clinics and training sessions to improve cycling will give you the edge you want for safety and efficiency on the bike as well as build overall confidence. The learning environment will be non-competitive so come out learn some and have some fun!

When: October 10th, and October 24th
Time: 8:00 am - 12:00 pm
Where: North Rim Adventure Sports, Chico
Cost: $85.00

Rides will be led & coached by Shelley Marenka Smail,USA Cycling Coach & Fitness Expert

RSVP for rides and register for clinics
contact Coach Shelley @getonyourmark@gmail.com
530-864-7891

10K Training Program

2009-09-14T13:49:00.000-07:00

We had a good training session on Saturday for walkers and runners! If you missed it, you can still join us this week on Thursday evening at 5:30 pm - 6:30 pm and Sat morning at 8:00 am for a good workout. Meet at Copper Town Square by the gazebo.

Drop in fee is $5.00 per session

Come socialize and have fun while getting a good workout in!

Coach Shelley

Training for Copperopolis Holiday Run Begins!

2009-09-08T21:02:00.000-07:00

Hello Walkers, Runners & Dreamers!
~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~
The Copper Holiday Run is closer than you think! November 28th is coming up and there will be a 2 mile walk/run and a 10k (6.2 miles)

SET A GOAL For YOURSELF!
and come work out with us!

1st Training Session
This Saturday, Sept 12th!!

If you have always wanted to participate in an event like this, now is the time to do it.

Coach Shelley will train you to get fit, faster, lose weight and feel more energy in your day!

You DO NOT have to be a runner to join us! Beginners are welcome.

Get out your walking/running shoes,
put them on your feet and join us
for 11 weeks of training
(or however many you can make).

There will be 22 training sessions over the next 11 weeks so you can actively walk or run this event successfully and actually have fun doing it!

Training Sessions with Coach Shelley

When: 1st Session this Saturday, Sept 12th

Where: Meet at Copper Town Square on grass near gazebo
(Future training dates TBD but prolly
Tuesday/Thursday evenings at 5:30 pm
and some Saturday mornings)

Time: Meet promptly with eyes open at 8:00 am - Done at 9:00 am

Cost: $99.00 for all 22 sessions,
or $5.00 fee per session
~~~~~~~~~~~~~~~~~~~~~~~~~~~~
PLEASE contact Shelley NOW to register in advance for any or all sessions.
~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~
email: getonyourmark@gmail.com
Cell: (209) 890-6244

Wishing you a healthy, happy heart!...See you out there!

Coach Shelley

Heart Healthy Fish Recipe

2009-08-26T22:13:00.000-07:00

Heart Healthy Fish For Two
INGREDIENTS:
2 4 ounce wild salmon fish fillets or steaks
3 small zucchini, sliced
1 C sliced mushrooms
1/4 red onion, sliced
2 T olive oil
1/4 C fresh lemon juice
1 T chopped fresh basil
dash of pepper
5 black olives, halved and pitted
Aluminum foil (2 sheets, 12 X 24)
DIRECTIONS:
Preheat oven to 450 degrees. Fold sheets of foil in half to form a double thick square. Brush with a little oil. Prepare
all ingredients and layer half the ingredients in the middle of the foil (making two fish foil packets) in this
order: zucchini, mushrooms, fish, and onion slices. Sprinkle with olive oil, lemon juice, pepper and basil. Top
with black olives. Fold foil into airtight packets and bake for 20 minutes. When finished check fish to see that it is
done (should flake easily). Serve and pour any left over liquid in the foil over each serving.
Makes 2 servings. Serving size is a 4 ounce piece of fish
Calories: 260 per serving
NUTRITIONAL INFORMATION PER SERVING:
26 g protein
6 g carbohydrates
14 g fat
96 mg sodium
51 mg cholesterol
Estimated Food Group Serving Equivalents: 4 protein, 1 fat, 1 vegetable

Eat Well!
Coach Shelley

Motivation

2009-08-07T11:37:00.001-07:00

Motivation: How important is it in your day? Give me 100% and you'll get better sleep, workouts, nutrition, attitude and sports skills.

Definition: Motivation is the internal condition that activates behavior and gives it direction; energizes and directs goal-oriented behavior.

All personal breakthroughs begin with a change in beliefs..what belief have you held on to that has out lived it usefulness in your life?

okay, so lets go! Get up and Go! Do the thing you Love and Love what you do!
Ride On and Ride Strong,

Coach Shelley

Flying to the Finish Line

2009-08-05T14:41:00.000-07:00

Pre-Race/Event Tips for Your Ultimate Performance
By Shelley Marenka Smail, USA Cycling Coach & Fitness Expert

I would like to begin this article by congratulating Cate for coming up with this month’s topic! Cate was looking for some guidance about pre-race tips, carbo-loading, sleep, pre hydration, etc., for her cycling and running events. In addition, she wanted to know how to handle “pushing through the wall” also known as “bonking avoidance”. She explained that during a race and sometimes at work as a firefighter, “I felt so completely defeated by the sudden lack of motivation because I was physically and mentally drained”.

You have put in the training hours, done all of the necessary preparation, and the race/event you’ve been building for is here! The night before the race, your confidence begins to wane, you start second-guessing your training strategy, asking yourself if you rested enough… too much… are you really ready?

If you’ve followed your plan, you will most likely be ready to rock ‘n’ roll and soar to the finish line, victorious! No one single factor will ultimately determine the success of your performance or the level of confidence you have going into your event. So here are some tips to help you plan ahead, cover the bases and avoid typical pitfalls that can ruin a good race!

To read more...http://vclub.velowear.com/archive/2009/07/31/flying-to-the-finish-line-training-tip.aspx

Free Webinars from USA Cycling

2009-07-31T12:32:00.000-07:00

If your'e a member of USA Cycling, you might want to join us for these webinars.
Ride On, Ride Strong,
Coach Shelley

PS A new article by Coach Shelley being released in VeloWear.com next week. Sign up for their weekly emails for discounts on cycling clothing and helpful training articles!

Webinars are on my mind. Two new ones are scheduled for August. One is on cyclocross with Marc Gullickson(It is free) and will cover opportunities for cyclocross racing in Europe among other topics.

The other webinar will be on body composition. The webinar will cover assessment methods with the pros and cons of each. In addition, a section will be devoted to other issues like when not to do a body comp assess.www.usacycling.org -- Webinars
Source: www.usacycling.org
USA Cycling Cyclocross Update (FREE)August 24, 20094:00 to

Vitamins Are A Good Idea!

2009-07-23T18:18:00.000-07:00

Take your Multivitamins Everyday !

June 2009 Journal of Epidemiology just reported that long-term regular consumption of a multivitamin may reduce the risk of dying from heart disease by 16% ! Intakes of Vitamin E (215mg/day) over the course of 10 years also associated with 28% reduction in risk of death from cardiovascular disease! Be Well !

Coach Shelley

Hills are Your Friend!

2009-07-19T16:09:00.000-07:00

Repeat after me.....Hills are your friends

Incorporating hillwork into your weekly training will help strengthen your legs and ankles. If you live in an area without hills, consider using a treadmill or stadium stairs to simulate uphill running.
If you want a Hill Training Workout, just email me!

Ride ON and Ride STRONG

Coach Shelley

Get Inspired with Free Training and Fitness Tips!

2009-07-10T10:31:00.001-07:00

Okay, I know your'e out there! Give me some topics for my next VeloWear.com article and if I use your ideas, I'll send you a months supply of PHYSIQUE-Muscle Recovery Drink!!

Topics should be along the lines of training, coaching, nutrition, cycling... Okay, Come on now..send 'em to me on Facebook

What do YOU want to know and read about???

Coach Shelley

P.S. Get inspired with our training tips and fitness articles-subscribe to free Coaching newsletter.

www.wenzelcoaching.com/Newsletter.htm Coach

Fly Your Bike For Free!

2009-07-08T18:45:00.000-07:00

Budget airline JetBlue is celebrating the return of the Tour de France by waiving all bike fees for those who fly with them in the month of July. Normally, travelers going on a cycling vacation are charged a $50 fee for bringing their own bike, but with cycling's premiere race returning to the roads of France, the airline has elected to give cyclists a free pass here at home.

To read more copy and paste this URL:
http://www.gadling.com/2009/07/08/jetblue-waives-bike-fee-for-traveling-cyclists/

Training Tips from VeloWear and You can Win!

2009-06-16T10:43:00.000-07:00

Recently I've been writing some articles for VeloWear.com for their Training Tips Section of their weekly emails. This section offers some pretty good advice so you might want to get on their list. Also, if you want to see the latest and greatest things in clothing and accessories sign up for their emails on Velowear.com. They offer special promotional deals on stuff that you might like and need.

If you have a training question, you can post it and if yours is chosen you can win a $20.00 certificate for their store! So get your questions ready and zip them an email.

Look for my next article "Fuel for Endurance" coming out today via velowear.com email.

Ride On!
Coach Shelley

Wear your health out....in a good way!

2009-06-13T17:22:00.000-07:00

"Use your health, even to the point of wearing it out. That is what it is for. Spend all you have before you die; do not outlive yourself".
Bernard Shaw

Our health is not something we want to save for a rainy day....that day may come too soon and catch us off guard, unable to do what we'd really love to do. I thought this quote was a great recommendation on how to live a good life. If we have our health, lets use it for ...!!! sakes! You know how youth is wasted on the young? Well, let's not waste our great health by sitting idol. Go out and play! Climb mountains, pedal bicycles, swim oceans and lakes, run like you stole it, play like theres no tomorrow. Live as if you were dying....let's have no regrets and do TODAY, what you may not be able to do tomorrow!

Here's a very cool mini video clip on the Modern Pentathalon...Enjoy!
http://content.shaklee.com/shaklee/flash/show.php?video=Bremer
Eli Bremer: Pentathlete

because life's a very good ride....
Coach Shelley

It's a Good Day, Every Day

2009-06-10T18:19:00.001-07:00

"You don't really ever have to fall. But kissing ground is good because you learn you're not going to die if it happens." - Jacquie Phelan

Monday Morning Motivation - What is The Biggest Secret to Weight Loss?

2009-06-01T11:35:00.000-07:00

Good Morning!

So, What IS the biggest secret to weight loss? Hint: Being a three year old!

Why? When three year olds eat their food, as soon as they are full, they push their food away. Now, this doesn't mean that you have to throw your food at your server when your'e done or push your plate off the table(!!!) , but simply turn your fork over on your plate and be done eating . :)

Three year olds only eat until they are full and then they move onto the next thing.
Three year olds also eat slow, taking at least 20 minutes or so to eat their meals. When you eat s-l-o-w-l-y, this gives the brain the necessary time to send a message to the stomach that its full. Taking time to eat your meals will keep you from overeating when you are already full.

Cravings? Ask yourself if it is from the neck up or the shoulders down. Are you REALLY hungry i.e. stomach growling, or it's been more than 3 hours since you ate last, or you just got back from a workout and expended so many calories that you're ready to cardboard! Or, is it that you are s-t-r-e-s-s eating, or mindless eating while watching TV, or filling an emotional void? Maybe you have sugar cravings and this can happen when you haven't eaten for awhile and your blood sugar has dropped too low. This can signal your brain for sugary foods, but what you really want to eat is fiber, B Vitamins and protein. This will take away that sugar craving and make your body and mind function at its best without adding those empty calories only to reapeat itself in an hour or two. Make sense?

When you take the time and tune in to your body when it comes to being hungry or having cravings, you'll be able to make smart choices and avoid adding unwanted and empty calories. See, your'e already on your way to losing those unwanted pounds!

PS..get outside and exercise with someone you like!

Coach Shelley

Bikes CAN Fly

2009-05-29T08:20:00.000-07:00

How To Take a Vacation AND Your bike!
(Without robbing the bank!)

by Shelley Marenka Smail,
USA Cycling Coach and Fitness Expert

Yes, it’s true that Wilbur and Orville Wright owned a bike shop when they built their first aero plane. But times have changed when it comes to taking your bike along with you when you fly. It used to be that you’d pack it up in a free bike box that you could pick up from your local bike store and take it along with you as standard luggage. Not today! There are baggage weight and size restrictions, additional fees, and full inspections, not to mention rough baggage handling (“please watch that buddy That’s my $6,000 bike you’re throwing around!”)

When it comes to cost, you can spend some serious money at the airline check in counter before you even take off if you’re not savvy to the lingo and procedures for traveling with a bike. These challenges may cause you to reconsider taking your bike along with you. But wait! Check out these ideas and learn how to do it …so your bike can have a vacation too! Try these tips to get you AND your bike to your destination safely and less costly than the typical airline charges.

Pack Light! Easy and safest choice is to use a commercial bike flight case. You can borrow one from a friend, or many bike clubs own a few to lend out to their members. Other options include a used bike box from a bike shop, or a standard piece of luggage large enough to hold your bike. Avoid putting lots of other things with your bike in the box. If you use a cardboard box, use lots of bubble wrap, but no extra gadgets!

According to the rules of most domestic airlines, you are allowed two checked bags each of which must not exceed total linear dimensions (W+L+H) of 62 inches. The maximum weight of each bag must not exceed 50 lbs. If any bags weigh over 50 lbs up to a maximum of 70 lbs, most airlines will add a surcharge. For lightweight racing bikes weighing a total of 15-16lbs, the weight limit is not a factor even with additional clothing, shoes, tools and helmet. Keeping it around 30-40 pounds is best for the baggage handler and you want them to be happy so they don’t throw your box around.

Take your lightweight tools, helmet, shoes and pedals on the plane in a “bike cube” bag. Keep bike tools, clothing, helmet and shoes organized in the innovative bike cube so your gear is at your fingertips and you're ready to ride. Just grab your bag, your bike and go! Bike cube bags have compartments for all your light equipment, clothing, water bottles, etc. so you can keep it all together very conveniently. You can find them online from a variety of different companies, such as Mountainsmith (www.mountainsmith.com). No more “Where are my shoes? I swear I put them in the car! Shoot, I have to go back home!”

If you want to learn how to pack your bike you can get a comprehensive report from the International Bicycle Fund that describes in details how to fly-with-your-bike, describes packing options, and gives step-by-step instructions on packing your bike to meet the airline requirements. It also compares domestic and overseas policies. Visit www.ibike.org or visit this site with similar information: www.bikesportmichigan.com/features/packing-steps.shtml

If you decide to self-pack your bike, be sure that you are confident about taking it apart and putting it back together. Don’t get into a situation where it’s “Christmas morning” and your bike is in pieces! You can always call your bike shop and have them take it apart for you. When you reach your destination, take it to a local bike shop. It’s best to call ahead and make an appointment for reassembly.

Tell it like it is - NOT! There are two rules of thumb here that I’ll share with you. I have a friend who uses the “Don’t ask, don’t tell” policy. If airline staffs don’t ask what’s in the box, don’t tell them. This will allow you to escape the special baggage fee for bikes and the airline will move it along as luggage. Although you are obliged by federal law to tell them the contents, once you say it’s a bicycle, expect to pay a fee from $75 on up. The fee depends on…well, lets say its arbitrary; how the agent is feeling that day, whether they are familiar with bike polices, how long the line is, how lucky you are that day? Get it? It’s too varied to even guess. Please note: when calling the airlines in advance, you’ll usually get a different answer about the bicycle flight case policy than you will hear at the ticket counter.

The other rule of thumb is to “re-define” what’s in the box. Your answer to “what’s in the box?” can be “Oh, its bike parts” or “it’s camping gear”. No biggy, they will push it through. No extra fees!

Show up Early- There won’t be any running through the airport with this piece of luggage if you’re running late. Show up early and give yourself plenty of time. If you are relaxed, you should be able to slide it through hassle free. (But I’m not promising anything here!)

Note: DO NOT take anything pressurized on the plane. Deflate your tires to less than 100 psi and do not transport any CO2 cartridges, neither in the bike container nor in your carry-on luggage!!

Here’s wishing you a great trip and remarkable, epic rides along the way!

"Travel not to escape, but to add to and transform your soul." ~Unknown

"To travel is to discover that everyone is wrong
about other countries."
~Aldous Huxley

Bike Tours

2009-05-21T09:54:00.000-07:00

Leading a ride today up to Bear Valley! Nice.....

"We don't stop playing because we grow old, we grow old because we stop playing"

If you'd like to get on the list for a bike tour up in the Sierra Foothills, email me at Shelley@WenzelCoaching.com
We're developing quite a few good ones for the summer and fall! You won't want to miss them.

See you out there!

Motivation Monday!

2009-05-18T12:20:00.000-07:00

"The authentic self is the soul made visible."—
Sarah Ban Breathnach: Inspirational author

Are you true to yourself? What about your friends? Family?? For many of us the "true you" remains hidden most of our lives. Simply imagine that your true self was exposed, all the time, everywhere, and everyone discovered the true you?! What a profound impact you could have on yourself and everyone you know!

How do you find that "true you"...?? I don't have all the answers on that one. I'm just an amateur myself, but for me this is what I've done in search for my simple self...First, I must be open to finding the truth; afterthat, its a lifelong process that begins with one step. Once you take that leap of faith, it unfolds willingly.

This takes reflective time, input from wise sources,(people, books, cd's) being in nature, meditation, yoga, quiet time..to just sit and listen. Listen to your soul, your hearts desires...

Hearing those sources can be difficult at times, especially with all the silent chatter that goes on between our ears...So, when you hear it while you are trying to listen to your soul, just ask it to go away.

Enjoy being contemplative, quiet, and wait for the truth to surface. You can ask yourself questions, or simply be still. The truth will come....The result can be an amazing powerful listening experience.

Do not listen to the fear that speaks so loudly at you or the voice that says that you can't do that. You CAN do that.

Be still, be authentic, be who you really are. Don't be afraid to show that person to others. Come alive!

Focus on your unique goals, needs, and challenges, and take the steps for transforming your day into a masterpiece!

Go do the thing that you want to do...set yourself free and be in the moment...for moments pass and then they are gone forever...

Be well, Be happy,
Coach Shelley

P.S. There’s no reason for you to live with any lack, unhappiness, or dissatisfaction — no matter how great or small. At any moment of any day, you can choose to transform any circumstance in your life.

Pushing beyond the limits...

2009-05-13T18:26:00.000-07:00

Check out the new video clip "Passion Defined"....I think you'll like it!
Ride On,Ride Strong!

Coach Shelley

Motivational Monday

2009-05-12T13:53:00.000-07:00

"Faith is taking the first step even when you don't see the whole staircase"

So, what are YOU waiting for?? Take that next leap!

Coach Shelley

Follow Me!

2009-05-01T14:20:00.000-07:00

Hey Everyone,

I have some new contact information for you. If you have a facebook, you can now find me there also! Stop by and say hi!

If your'e bored and have nothing else to do you can follow me on Twitter!!

When you've decided that you want to do what so many others are doing....like hiring a coach to help them with their personal athletic goals then call me at 209-890-6244 or find me at Shelley@WenzelCoaching.com

We're having a lot of fun out here creating new bike tours, camps and clinics as well as new training programs that cut to the chase for YOUR simplicity in training!

Ride On and Ride Strong!! The Mountains are coming!!

Climb, Climb, Climb!

Coach Shelley

Shelley Partners With Wenzel Coaching!

2009-04-24T11:44:00.000-07:00

After living out in the sticks for almost 2 years now, I've decided that I would like to reach out to more people to share my coaching experience with. My passion is to provide provide direction, motivation, and guidance to those looking to improve their sport and the best way to do this is to Get Out There! So I did a lot of research on national coaching companies and found this remarkable company...Wenzel Coaching, to be the one for me!

What I discovered is that Wenzel Coaching can help me reach my goal and allow me to help you reach YOUR goals!

The best coaching company for the money!

Why Wenzel?? This is a great company of highly qualified and experienced coaches who I am able to work with to enhance YOUR training experience and take you to new levels you've only dreamed of! We take into consideration your busy life, your work and family schedule and your commitments to help you define and achieve your specific goals. AND we are the most affordable coaching company out there for you! So if you've thought in the past that coaching is something you couldn't afford, think again. It's my bet that we have a program to meet your needs!

Is coaching for me? Any activity that’s worthwhile requires skill and experience. Right?? Whether you are a beginning athlete or seasoned vet, we, at Wenzel Coaching can put together a training plan that makes sense for you! Our commitment is to the highest quality coaching value for your budget and your needs. You can choose from several different program options to get started and upgrade as your training progresses! We offer a 30-day money back guarantee if you aren’t completely satisfied, and my guess is that you'll come back wanting even more!

Coaches aren't just for racers

So check us out on the web at:
Shelley at Wenzel Coaching

If you or someone you know is ready for a challenge and some fun in the saddle, on the road or in the water, contact Shelley today to get started!

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

Will Mountain Biking Improve My Climbing Skills?

2009-02-26T12:12:00.000-08:00

Yes! Mtn biking is a great opportunity to train your handling skills, improve your aerobic-anaerobic capacity and overall power, as well as having fun! When riding a mtn bike on dirt roads, one must be much more aware of your surroundings or you'll find yourself in trouble (usually on the ground!). The surface is different, unpredictable, rougher, ever changing, so you learn to ride with your eyes wide open and with a keener sense of your surroundings. You learn to work with your bike AND your body to handle the surface beneath you and the road ahead at the same time. Gravel, rocks, sand, dirt, mud all challenge the rider to maintain control, improve shifting techniques, turning and surging. In one ride you can train 3 energy systems! Your cornering is also improved because you learn to turn around tight, quick corners on unstable ground.

Now this might sound scary to some of you,(and it was to me being the rookie at mountain biking that I am!) but its mostly work and fun!! You can find beginner courses which make it mostly only fun at first, with little challenges. Mtn biking is great cross-training for the roadie and will really improve your fitness and road bike skills. Some of the best roadies came from mtn biking..i.e. Lance baby for one!!

So, get out there and ride :). There are different course levels of terrain out there and I suggest one begins on the "beginner" route to develop a feel for the mtn bike and the roads. Glory Hole does have some great courses at all different levels, as well as Bear Valley in the summertime! And theres more. Just ask your local bike shop and they should be able to provide some input for you.

because lifes a great ride.......
Coach Shelley
Copperopolis

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

2008-11-26T11:32:00.000-08:00

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

2008-11-14T13:21:00.001-08:00

Copperopolis/Little John Loop
Find more Bike Rides in Copperopolis, California

Recap of My Amgen Tour 2008

2008-10-17T01:59:00.000-07:00

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

2008-09-24T17:58:00.000-07:00

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!!!!

2008-09-24T17:26:00.000-07:00

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

2008-09-18T10:57:00.000-07:00

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

2008-08-10T22:23:00.000-07:00

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

2008-07-10T14:40:00.000-07:00

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?

2008-06-27T20:56:00.001-07:00

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?

2008-04-30T14:27:00.000-07:00

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...

2008-03-04T16:10:00.000-08:00

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