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

Flying to the Finish Line

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

Get Inspired with Free Training and Fitness Tips!

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

Training Tips from VeloWear and You can Win!

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

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

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

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

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

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

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

Where should I buy a bike?

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

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

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

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

Ride Ratings and Such...

Hello Everyone! Welcome to my blog!

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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