If you are a recreational or competitive cyclist, we can help you improve your skills, confidence and training so you get more enjoyment on the bike. Together we can conquer your challenges and fears and achieve your goals so you become a more accomplished cyclist.
You'll get hands on coaching during your one on one sessions and when you attend one of our camps, clinics or tours. Come ride the scenic country roads of the Sierra Foothills and California Alps, including some of the new roads on the Amgen Tour of California, 2012 ! This terrain is inspiring, challenging and so worth the effort! You'll be so thrilled to ride here, you'll come back again and again!
If climbing is intimidating to you and you would like to learn how to do it better you are well suited for our camps.
You will be among friends and coaches in a non-intimidating atmosphere to build your confidence and skills so you can have more fun on your bike!
We LOVE what we do, and our clients say that it shows! Let us make a difference in YOUR next biking adventure.....
Tuesday, March 6, 2012
Wednesday, February 29, 2012
The ABC's Of Cycling Nutrition
Check out these tips on the link below that can help you take your training and fitness to the next level. Try to implement 2 or 3 changes a day until you've yourself dialed in to a plan that works well for you.
Also, I've listed below some of my favorite basic supplements to begin your day building your health. I've used this company for over 30 years and highly recommend them to you. Why? They work, they are safe, never recalled ingredients, oh, did I say they really work?
Shaklee Sports Nutrition
Shaklee, the number one natural nutrition company in the US, has a long, long heritage of powering elite athletes--and everyone else, too!
Shaklee Performance $14.55
Hydration and Energy during game time and workouts
Prevents “bonking & “hitting the wall”- avoid fatigue and exhaustion
67% more muscle fuel than Gatorade-clinically proven to hydrate better than water
Keeps energy levels up for 2 plus hours!
Shaklee Physique $39.25
For Post Recovery
Unique ratio of essential amino acids, carbohydrates, and chromium nicotinate
USE immediately after exercise
2nd serving 2 hours later for heavy workouts
Shaklee Daily Vita Lea Multi-Mineral-Vitamin $27.00 (2 month supply)
B-Complex Daily Vitamin –Stress management, Energy metabolism $25.50
OsteoMatrix: Strong Bones for a strong body. Consuming bone-building nutrients such as calcium, magnesium, and Vita D is crucial for bone health, yet only 33% of women report adequate calcium intake. $16.75
The ABC's Of Cycling Nutrition
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
Monday, February 20, 2012
Who Said It?
You can have all the heart in the world, but it doesn't mean anything unless you've got the legs.....
Thursday, February 9, 2012
Route Released with video!
Click here to view video of Stage 4-SONORA...our own backyard!! yipee!!
At 130 miles, Stage 4 is the longest stage of the 2012 Amgen Tour of California, and possibly the most difficult. This will be the race’s first visit to Sonora, a town that many consider to be the most preserved Gold Rush town in California.
As the riders head south towards Mariposa and Oakhurst (both Sprint cities), they will enjoy the incredible beauty and challenge of historic Highway 49. As they skirt Yosemite, they will encounter everything from numerous KOMs, twisty and technical descents, and raging rivers, but very few sections of flat roadway. Once through Mariposa, Highway 49 widens a bit, but two more KOMs will await the cyclists as they head to the final Sprint in Oakhurst. The riders will no doubt be fearless as they attack the final 40 miles into the return to Clovis, perhaps recalling the snow and ice along this same route in 2009.
Come on out and ride these roads with us. Get more info at GetOnYourMARK.com
Carpe Diem,
Coach Shelley
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
Wednesday, February 8, 2012
Amgen Tour of California Stage 4 Course
Today the course for Stage 4 was announced with much enthusiasm! How exciting to know that the pro's are coming to ride on some of my favorite roads in the back country of Sonora, Jamestown, and Coulterville! So, here's part of the course...
The fourth leg will begin at Courthouse Park in downtown Sonora. Bicyclists will pedal down Washington Street, over Highway 108, to Lime Kiln Road before turning right onto Campo Seco.
South of Jamestown, the riders will travel down Jacksonville Road, over Don Pedro Reservoir and then turn left onto Highway 120 towards Moccasin Fish Hatchery.
Although the residents of Big Oak Flat and Groveland were hoping that the tour would travel up either Old Priest Grade or New Priest Grade, the route will go up neither.
Bummer! That would have been nice!
At the southern junction of highway 49 and 120, the pros will turn right and make their way up Highway 49 to Coulterville and then follow the highway as it winds through the towns of Mariposa and eventually Oakhurst.
On Highway 41, riders will travel out of the the Sierra foothills before ending this leg of the race in the Fresno suburb of Clovis.
I hope you all can come out to Sonora and the local country side to cheer the cyclists on!
Carpe Diem!
Coach Shelley
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
Monday, January 23, 2012
Top 10 Climbing Tips
Hill climbing is perhaps the most challenging and intimidating skill to master for cyclists.
Why? In my opinion it’s because most cyclists tend to avoid the hills like the plague instead of learning to tackle them. Many of my friends and clients tell me that they really don't like climbing hills and mountains because they are too slow or afraid they'll keep everyone else waiting for them, or its too hard or hurts their knees.
Here are a few tips to help you tackle that next challenge with a bit more ease. Give them a try and see for yourself if you aren't just a little bit better than Joe, next time. Good luck and happy climbing!
Begin by incorporating Climbing Repeats into your weekly workouts twice per week. These exercises will work on improving your sustained climbing power. Find a climb that's about 10 minutes long.
Beginners should do two 6-8 minute intervals with an intensity of 7-8 on a scale of 10. Conversation will be limited at best when doing these intervals.
Intermediate riders can try three 8-10 minute intervals and advanced riders can do three 12-15 minute intervals.
RBI (rest between intervals) can be 10-15 minutes of easy spinning before you begin again.
Cadence should be high- i.e. a hill 8% grade or less, try to keep cadence between 75-85 rpms’s; anything over 8% will be more in the range of 50-60 rpms’s.
What doesn't kill you makes you stronger. This is certainly an appropriate mantra when you are practicing hill repeats or working on getting to the top of that long mountain climb. So hang in there, keep your breathing as rhythmic as possible and push those pedals over and over.
You will also want to consider fine tuning your shifting, gearing, cadence, pedal stroke, and body position for most efficient climbing technique. A little coaching goes a long way when it comes to climbing efficiently and having some fun on those mountains!
CHECK OUT THIS U TUBE FOR MORE TIPS FROM THE PROS (the link is also under Videos on my blog.
http://youtu.be/E6QvK1NXINY
Ride On and Be safe,
Coach Shelley
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
Thursday, December 1, 2011
Dressing for Winter Cycling
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
Stay warm and get out and ride!
Coach Shelley
http://www.voler.com/connect/detail/li/DressingforWinterCycling
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