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
Showing posts with label bike handling skills. Show all posts
Showing posts with label bike handling skills. Show all posts
Thursday, June 16, 2011
Thursday, March 18, 2010
Adventures in "Fun-damentals" A Bike Handling Skills Clinic
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!
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!
Wednesday, February 10, 2010
Wildflower Century Skills and Strategy Instructional Clinic
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
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
Sunday, September 20, 2009
Womens Cycling Programs Coming to Chico!
“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
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
Thursday, February 26, 2009
Will Mountain Biking Improve My Climbing Skills?
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
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
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