Cycle U In The News!

A few weeks ago a reporter from the Seattle Times sat in on one of our InCycle sessions. This article is the result. Great press for a great program!

Thanks to all our coaches & clients for making InCycle an incredible success!!

Per Your Request....

Per request of the InCycle gang, here are a few links for your reading enjoyment:

Coach Adrian's European Adventures Blog:
Let the hilarity ensue while you follow the never-a-dull-moment adventures of Coach Adrian racing in Europe.

Coach Tammy's Ironman South Africa Training Blog:
A day in the life of Coach Tammy while she trains for her first Ironman-distance triathlon; 2.4-mile swim, 112-mile bike, 26.2-mile run. Ironman South Africa, April 13, 2008.

Science of Sport Blog:
Cutting-edge scientific comment and analysis of sports and sporting performance.

Coach Tammy's New Baby

My new baby came home today! Isn't he gorgeous?!?!


I've dreamed of this bike since I first laid eyes on him early last year. The design just grabbed me. What a gorgeous machine! Thank you Modus Sport Group for making this happen. Thank you Quintana Roo, and Profile Design! The Dura Ace components came off my old bike, but I'm planning on adding new Shimano Dura Ace race wheels in the near future. Pay no attention to the wheels he's currently on... thems my "trainin' wheels".


Just look at that slender frontal area! He is going to SLICE through that South African wind!


Absolutely gorgeous bars! Full carbon that matches so good you'd think it was one piece. And the silver bar tape... perfection!

And look how Tom matches the cables to the frame! Silver for the cables that go by the silver in the frame, black to go with the black. He really paid attention to every detail in the this build up! Thank you TriGod Tom for the build and fit, and thank you Triumph Multisport for the star treatment! You guys ROCK!

Indoor TT Results 11/28/07

Another fantastic night of racing on the thrilling 10-kilometer time trial course!

Results are up here!

Season standings have also been updated, and are available here.

Indoor TT Results 11/21/07

Another barn burner! Please click the image below for full results or click here. Highlights from the night included Ian McKissick smashing his record from last year by four seconds in his first race of the year, and Dan Harm trying to keep up on his fixed gear.

Season points standings are posted here.

Thanks for racing, see you next week!

Cycle U Coach Gets Sponsorship for Ironman South Africa

FOR IMMEDIATE RELEASE:

CONTACT:Alex Gardner
Modus Sport Group
Ph 206-719-6779
alex@modussportgroup.com
Modus Sport Group

Modus Sport Group Announces Sponsorship of Local Amateur Triathlete

Seattle, WA, November 15, 2007 – Modus Sport Group, representing Quintana Roo, Profile Design, and Shimano America among others, announces sponsorship of local amateur triathlete Tammy Metzger. “Modus Sport Group and the clients we represent have a strong belief in supporting the local athletic community. When I shared the personal story of this athlete with them, they were happy to be onboard”, says Alex Gardner, Owner of Modus Sport Group.

Tammy Metzger, a local age-grouper triathlete, multi-sport coach for Cycle U, and a recent graduate of Bastyr University’s Exercise Science & Wellness program, has taken on the challenge of going the distance at Ironman South Africa on April 13, 2008; 2.4-mile ocean swim, 112-mile bike, and 26.2 mile run. When asked how she was feeling about this challenge, Tammy said, “This event will be the culmination of a lot of life changes for me. With the support of the Modus Group and their clients, as well as that of my fellow Jet City Triathlon Club teammates, I know I will be ready for it!” For more of this athlete’s story, read her interview on the Bastyr University website.

Tammy Metzger will be riding the Quintana Roo Lucero at Ironman South Africa, outfitted with full Shimano Dura Ace components, Shimano race wheels, and Profile Design bars. Bike build, fitting, and all service work will be performed by the triathlon experts at Triumph Multisport in the Leschi neighborhood of Seattle, WA.

ABOUT MODUS SPORT GROUP –The Modus Sport Group is an agency of professional liaisons to distributors and dealers, representing the cycling industry’s best manufacturers via sales, negotiations and good will and defines it’s Modern Sport Method with consistent communication and strategic business planning to maximize the success of the company’s they represent and customers they support. For more information visit the Modus Sport Group homepage.

-END-

TT Series Results for 11/07/07 & 11/14/07

After a record-breaking season last year, the Cycle University Indoor Time Trial Series is back and better than ever for this fall and winter. Last year's series saw intense weekly competition culminate in a down-to-the-wire race for the overall Women's title and outright domination in the Men's race, won by Sile Kiernan and John Nidecker, respectively. Who will take home the coveted Maillot Orange of race leader this year? It could be you!

Now in it's third year, the Indoor Time Trial Series is an ideal way to stay sharp through the winter with weekly efforts at race intensity. Open to riders of all levels and abilities, the Indoor Time Trial Series allows you to race against your personal best or your training buddies on a consistent course week after week. Conducted on the eight-rider CompuTrainer Multirider setup at the Cycle University Training Center in Magnuson Park, each night consists of four heats of racing over a challenging 10-kilometer CompuTrainer course. The results from each heat will count towards a season-long series, with lots of sweet prizes and untold glory. Whether you come for a hardcore double-heat workout or just one heat of all-out competition, the Time Trial Series is your ticket out of the doldrums of the great Seattle dark.

By popular demand, Time Trial night has moved to Wednesday with heats at 5:00, 6:00, 7:00 and 8:00PM starting on November 7th and continuing through March of 2008. In addition to the new day and times, we've changed the registration process, which will now be conducted exclusively online for easier and faster registration. A revamped points system based on racer input, including a Junior Category, will also make this year's Series the best yet.

2007 Champions and Records
Women - Sile Kiernan
Men - John Nidecker
Fastest Time - Junior - Max O'Neal (19:10)
Fastest Time - Men - Ian McKissick (13:55)
Fastest Time - Women - Lea Stalka (16:52)
Most Improvement - Men - Max O'Neal (11.8%)
Most Improvement - Women - Deb Preller (14।1%)

Here are the results from the first two races of the 2007-2008 season: (click picture to enlarge)



Register for the Cycle U Time Trial series Click Here.

cost: $12 (billed to credit card provided on active.com site)

Only 8 slots per heat, so once they fill up, that heat is sold-out.

Heats run at 5pm, 6pm, 7pm, 8pm

No refunds! Sell your slot to a friend if you can't make it.

Kurt Nelson....

.....YOU are an IRONMAN!!!!

I'd like to send out a huge congratulations to my client Kurt Nelson who finished his first Ironman this past Saturday at Ironman Florida with a sub-12 hour finish! Way. To. Go!

TOTAL SWIM 2.4 mi. (1:19:50) 2:06/100m
T1: SWIM-TO-BIKE 5:58
FIRST BIKE SEGMENT 73 mi. (3:30:29) 20.81 mph
FINAL BIKE SEGMENT 39 mi. (1:54:07) 20.51 mph
TOTAL BIKE 112 mi. (5:24:36) 20.70 mph
T2: BIKE-TO-RUN 3:21
FIRST RUN SEGMENT 13.1 mi. (2:23:43) 10:58/mile
FINAL RUN SEGMENT 13.1 mi. (2:39:03) 12:08/mile
TOTAL RUN 26.2 mi. (5:02:46) 11:33/mile

Favorite quote from the post-race debriefing, "I don't care who are you... running a marathon after riding your bike for 112 miles really sucks". That statement was quickly followed with, "I know I can do it faster next time!", and I know he can.

Ironman.... Anything is Possible TM

Coach Tammy

I am so Proud

All I can say is WOW!!!

The first month of racing is under the belt for the new Team Cycle U squad and I have been blown away by the coolness of the whole thing! Everyone we signed on has been a great addition and given a great effort to get out there and try cross racing. Coach Toby has been leading the crew and doing a great job on race day taking care of everyone and setting up the tents and trainers (and showing everyone how it is done by winning or nearly winning the Elite race every week!). Coach Kristi has done the same and really been a great example of what a racer is: fun, focused and determined to do their best.

I also need to brag a bit, because not only do Toby and Kristi win the elite categories, some of our new racers have also done exceedingly well! Kenton Berg won his first race on Sunday at a very tough Steilacoom course with a brutal run up (I could barely walk it by the 7th lap)and is currently 2nd in the Cat. 4 series along with hard man Cameron Mallory near the top 10. Monica DeWald was 3rd this past weekend and is currently 2nd in the very competitive womens Cat. 4 series (with a win earlier in the month) with her teammate Jen Akeroyd sitting in 5th for the series after finishing 6th on Sunday ( and taking awesome photo's). That is incredible since these folks have come into cyclocross pretty green and jumped ahead of many very talented and dedicated racers who have been at it a few years or are coming from road, track or MTB racing. I have been Super impressed.

I also want to mention a few others: Karyn Abraham, Bill Lear, Stephen Bond and Eric Mamroth have been doing great, Thom DeBuys and Taraneh Shafi are my vote for the most inspirational on the team for their persistence and fire in getting starting when they hadn't even seen a cross race until recently. Brad Loetel is sitting 20th in the Masters 4's with consistent good efforts and Richard Lotz has also been out there working on his game and getting dirty every weekend and improving. Cross is not easy, and as any of these new racers will tell you, it takes guts and courage to go the line and race such challenging courses each week and not only learn to ride at your limit, but to negotiate logs, mud, barriers and running while you are blurry eyed.

OK, proud papa will take a break, I just wanted to say that whether you are first or last, the fact that you joined the team and made a commitment to trying racing and stretching yourself has impressed me. I look forward to many more great memories this season and I am very excited about our new road team that is starting up this weekend as well.

Spin to win,

Coach Craig

Report from the French Alps

Peg and I, being 60 and 56 respectively, knew that our two week bike trip to France in the summer of 2007 with French Cycling Holidays, a wonderful company that we'd used on prior trips, would be a formidable challenge for us. Well, actually, the first week in the Alps would be. The second week, in Burgundy, had modest mileages of between 30 - 45 miles per day over hilly but not mountainous terrain. That week would be a cakewalk for us. The first week, however,
was a different story. Each day was bewteen 50 - 90 miles with between 7,000 - 10,000 feet of climbing every day. We would cycle over some of the most legendary cols in the Tour de France -- names etched in cycling history -- like L'Alpe d'Huez, Galibier, Telegraphe, Glandon, Ornon, Izoard, and Mt. Ventoux. We faced more climbing in a week of cycling than we'd ever attempted before.

So, we decided to get some training help. We signed up with Coach Tammy at Cycle University beginning in the fall of 2006. Coach Tammy started us with a mix of strength conditioning (weights, abominal crunches and squats) and specific cycling exercises using emails and phone calls to make sure we were following the correct regimen. We were tested at Cycle University both at the beginning of our training and futher along to determine what kind of conditioning progress we were making. As the fall changed to winter and spring, our cycling exercises intensified and the strength conditioning, which allowed us to build a solid base, decreased. The result was that when we left for our French bike trip, we were better conditioned than we had been for any previous bike trip.

And we needed it. The first week was daunting. Despite our training, the first few days were among the toughest of the trip. For example, on the first day we started in Corps and climbed the Col de Parquetout and Col d'Ornon before descending into Bourg d'Oisans and tackling L'Alpe d'Huez in the afternoon. Of course by time we reached L'Alpe, featuring the most famous 21 virages (switchbacks) in all of cycling, we had already climbed over 4,000 feet. And we still had the 3,300 feet and 7.8 miles of nearly 8% grade to go. It was hard enough just struggling up the steep gradient. But the hail storm that hit us near the top seemed like a most unfair test from the cycling gods. But Peg, I, and our 15-year-old daughter Moriah all passed the test. Peg's calorie-counting watch told us that we'd burned more than 6,000 calories that day. We ate more food that night on top of L'Alpe d'Huez in one sitting than we could ever remember.

The second day was harder. We descended from L'Alpe d'Huez and climbed the interminable Col de Glandon. Then of course it was Col de Telegraphe. Finally, in the afternoon, we tackled the monster Col de Galibier, the highest pass on our trip at 8,640 feet. We're quite sure that the last kilometer of the Galibier's switchbacks were designed by the Marquis de Sade. They were unrelenting, steep, tortuous and as we neared the summit it began to snow lightly. I was pedaling next to Moriah -- too busy being an equestrian to train hard with mom, dad and Coach Tammy -- but who had an already formidable cycling pedigree for a 15-year-old. But she had never attempted anything like this, a day with over 10,000 feet of climbing. I saw the strain on her face; sweat cascading off her brow even in the 30 degree temperature. We gasped for breath, struggled up the last switchback and pedaled over the summit. We got off our bikes, guzzled water, and Moriah looked up at me and said, "That was the toughest thing I've ever done in my life" -- a declaration that would make any cycling parent smile. That moment will live forever in my heart. After the Galibier day, we knew we could do the remaining days, all of which were taxing but scenic, wonderful and uplifting.

I think the moral of this story is that if you're 15 years old, with a great strength to weight ratio, and think you're invincible, you might not need to train hard for a bike trip like this. Moriah actually rode herself into shape during the Alps week. But if you're like Peg and me, sound and reasonably fit, but long past those years of endless teenage energy reserves and stamina, I highly recommend the intensive training approach. This was a trip for the ages, one that Peg, Moriah and I will relive many times in the coming years. Peg and I thank Cycle University, and most especially Coach Tammy, for helping us attain cycling goals that we thought perhaps might be beyond our reach -- but weren't -- and for a week of cycling memories that now occupy our family hall of fame.

Warmest regards to everyone at Cycle University -
Moss Patashnik and Peg Hall

Gosh I love Cross

Thanks for the great pic Carolyn and Eric!!!

OK, first time I have raced in mud like this in 10 years...what an amazing challenge and workout! Cross certainly makes you stronger. It is a miracle the bikes can function going through miles of pudding mud like we did. My hat is off to our new Team Cycle U (sounds like we had a Great showing from all the positive reports I recieved) and all the people who braved the elements to race cross yesterday in Snohomish. Thanks especially to Kristi and Chad Berg for developing such an awesomely brutal course!!! I am now recovering until Wednesday nights workout.

Important Cross Lessons

I've never raced cross before but after an abrupt end to the road season I decided to go ahead and race some cross this year - Craig and Kristi are always talking about it so I figured it had to be pretty cool - turns out it is! I went out to the cross practice at Marymoor last week and figured I was good to go to race at StarCrossed. At the practice I learned how to dismount from the excellent teachings of resident CX veteran (aka Craig) - after some practice dismounts we let it rip around the practice course and I proceeded to fall on the ground several times and have a lot of fun.

At the race the following Saturday I wasn't sure how things were going to go and was worried about the whole getting-off-the-bike thing. The race was going pretty well, as you can see here from these excellent pictures taken by local photographer-extraordinaire Tom Kelley (tpk-photography.com):
I was even doing ok on the whole getting-off-the-bike-thing:


However after only a few short laps I learned something very important about cyclocross racing:
Make sure you have a good mechanic!

This is my personal favorite road climb and descent, especially when you get up there on a day like this!!!

Question of the week: Do you keep your expectations low and usually succeed or set them high and risk missing them?

What answer gives you more energy?

BikesnobNYC = A-O-K

If you're looking for a diversion from typical online bike talk, check out bikesnobnyc.blogspot.com. I can unequivocally say it's the funniest bike-related material EVER. In particular I recommend the New Bike Owner's Bill of Rights, seen here:

http://bikesnobnyc.blogspot.com/2007/09/new-road-bike-owners-bill-of-rights.html

And the 2008 Dream Bike Shootout here:

http://bikesnobnyc.blogspot.com/2007/08/bsnyc-2008-dream-bike-shootout.html

Be warned, as the title suggests you need to be somewhat of a bike snob to appreciate the humor. And some knowledge of (and disdain for) hipster-fixed gear culture is mandatory. But if you have those prerequisites, you too will become a BSNYC regular.

Energy...what gives it to you?

Is it your diet? Is it your exercise? Is it compliments from a friend? Is it a good book?

It wasn't until the last few months that I have realized that it doesn't matter how good you eat, or how healthy you are...you can still be depressed, suck, procrastonate, not take action towards your goals and just be mediocre.


Why? Because you aren't using the biggest muscle in your body...the one between your ears, and if that one isn't working right, nothing else matters. Who hasn't heard of the Millionaire who wasn't happy or the perfectly tuned athlete that was depressed and took drugs to win? What really gives you energy (lasting longer than a double shot) is what you think about. Good nutritional fuel and a healthy body make it much easier to get in an energetic mood, but they are not enough.

I have helped a few people lose alot of weight over the last winter by focusing more on getting their energy and thinking in the right place than on what kind of workouts they did. Most of us know what to do, it is how we think about it that differentiates those who make progress from those who stay stuck.

Your thoughts are even more powerful than you realize, here are some clues:

1. Think about the last time you had a deadline or race and knew you had to perform...you get very energetic right before deadlines, so you can see it is possible to increase your energy by what you think! Do you think success is related to what you are thinking?


2. When you have a vacation coming up or a favorite person you are going to see you know is going to give you great feelings of love and connection...you get happy in expectation of these types of events. What are you thinking about that gives you this energy?


3. When you have great things happen to you, you tend to feel better because you are thinking of all the great stuff you get to have and do. Good energy creates more good energy...momentum!
   

Here are some short cuts we use in our coaching to get you more energy.

• Think about and be grateful for all the great stuff you have in your life and of all the great memories of your favorite times. You can play back all your "favorites" and feel your energy rise.
  
• Get your body moving. That is why cycling or endurance sport is often called "cheap therapy", partially because you feel better when you get moving. A body in motion is taking action and making things happen. Move your body and move your mind. It sets the stage for improving your emotional energy...especially if you add in some great thoughts at the same time!
  
• Imagine that you already have what you want, and enjoy how good that feels...I know some of you really struggle with this, imagining what you really want vividly. It takes practice but if you haven't heard of the "law of attraction" yet then check out the hit movie and book The Secret http://www.thesecret.tv/. Get in the right vibrational energy for what you want and watch it come to you. Making simple statements to yourself to rewrite your "software" is a great first step. Decide what you want.
  

OK, now get out there and start thinking strong thoughts. The cool thing is that you can think whatever you want, you can visualize whatever you want. It is free, doesn't cost a thing. You can change your mind in an instant and start thinking whatever you choose to think. You decide the focus, and the more you take control and conciously choose what you are going to think and see the results, the easier it gets. Move your body! Walk, run, ride, try a new sport or anything to get your mojo working. Use some of the above ideas to spark your energy with powerful thinking. Mix it up if you are in a rut and use one of my favorite sayings:

"If something isn't working...try a new way of getting it done...mix it up...keep trying new ways until you get your goal." What is your goal for your energy each day?

Yours in awesome health and energy,

Coach Craig

P.S. If you want to work on some of these things one-on-one and (and learn the best training methods for your goals) just set up an hour of Private Lesson with me by e-mailing Heather: Heather@CycleU.com

Cyclocross is the Best

OK, Road, Mountain, Track and Multi Sport are coming to the finish lines of their seasons so I can say this because in a month or so there is no more competition...Cyclocross is the Best! I have raced them all and each discipline has it's allure, but there is something magical about the time of year when the leaves fall, and the days get shorter. For most of the country it is football season and Baseball is entering the penant (Go Mariners!!!) but for those of us who have experienced the fun and challenge of two skinny tires with no shocks on all kinds of terrain with a few 15 inch high barriers thrown in...it is definetly CROSS SEASON!!!

This time of year we always do 3-5 beginning cyclocross classes called Cross 101. We can do it for any group of 4 or more people who want to learn, and our weekend classes usually have 12+ people in them. We spend 2 hours teaching you everything you need to know to get started with Cross, and then give you a free coupon to try a race in the Seattle series. The reasons I tell everyone that cyclocross is the best way to get into bike racing are:

1. It is you against the course, no drafting or team stuff to deal with
2. You become a better bike handler and it makes everything else (except Mountain biking) seem easy. You won't believe how confident you feel when you get back on the road after doing some cross racing.
3. Friendly and fun atmosphere. Cross draws all types and most people do it go get ready for something else or just to keep their fitness into the winter, so unless you are elite (and even then) it is good natured fun.
4. You will laugh at yourself! Flailing is mandatory since there are all kinds of different courses. I remember watching the pro's in Portland at nationals for two winters. The course was muddy and it wasn't IF you would fall, it was how many times and how quickly could you get going again. See point #2 and be ready to feel like a kid again.
5. The races are short (30 minute for beginnners and 60 minutes for elite) and there are many different divisions for Masters, intermediates and beginners.
6. Free kids racing in the middle of the day. My 4 year old has been doing it for 2 years! At first we just pushed him around on his trike, now he is "ripping" it up on his Redline and really looking forward to it. There are 3 or so different groups of kids ages 2-12, really flat and short for the little ones with the bigger kids doing a lap or 2 of the adult course.

OK, I could go on, but you get the picture. Come try cross, or at least come out and watch one...speaking of which, we will have a tent at the first big race of the year Starcrossed Sept. 22nd all afternoon and evening. http://www.hagensbermancycling.com/starcrossedcx/Come by and say hi or have a beer in the beer garden and watch the great racing. You gotta try it!

Seattle Series information is here: http://seattlecyclocross.com/

Spin to win,

Coach Craig

Preparing for Exercise in a Hot Environment

by Coach Tammy Metzger, B.Sc.

Since I’m heading off to do the Hotter ‘N Hell Hundred ride in Texas at the end of this month, I hit the research to get some ideas on how to get my Pacific-NW body ready to perform in temperatures above 75F. As with most things in life, I feel a big part of it is mental; accepting the heat instead of thinking about how cool it may be at home. I spent a few days in New Orleans back in the summer of ‘05, and I was miserable until I accepted the fact that my clothes were going to stick to me, my body would feel like it was covered in slime, and there was nothing I could do to change that. Once I embraced that reality, I was much more content. So, accept the heat… embrace it even…. What else?

We know that carbohydrate utilization increases in hot environments, so a modified carbohydrate-loading protocol, along with establishing an early and consistent fueling strategy will be integral to success. This will also help to keep up with the increased fluid needs, which are much more likely to be the limiting factor while exercising in temperatures close to or in excess of 100F.

In the December edition of the Cycle U News I published an article on glycerol-loading. At that time, I was unaware of research published by Dr. Lawrence Armstrong back in February 2006, but the findings from his lab back up my original conclusions. Dr. Armstrong’s work on hydration at the Human Performance Lab at The University of Connecticut is very highly regarded. His lab has found a greater plasma volume during exercise, as well as improved exercise capacity in heat (37C / 99F) after rehydration with glycerol (1 g/kg BW) in addition to water (1). Possible side-effects of glycerol-loading include a “heavy feeling” due to increased water storage, and gastro-intestinal distress. As with all things, test your individual response prior to event day.

Another important consideration is keeping the stomach actively emptying (gastric emptying) to assure fluids and fuel are getting to the intestine for absorption. Creating gastric distention can initiate the gastric emptying response early, thereby improving the chances of keeping it going. Immediately before your event starts, ingest 5 mL/kg BW of water or sports drink (2). Follow up with a high-frequency of fueling in smaller amounts.

Luckily, staying hydrated will not necessitate the elimination of my morning java. Once again we turn to the Human Performance Lab at UConn for research that indicates caffeine intake has no effect on thermoregulatory responses to exercise in the heat (3). Do you think I can safely check my French press for air travel? Hmm… maybe not.

And the final consideration in this Hotter ‘N Hell adventure is protection from the sun. Keeping a fair-skinned individual such as myself from burning to a crisp during a century ride under the scorching Texas sun necessitates a little foresight. For guidance in this area, I turn to recommendations from Gordo Byrn. Gordo’s numerous Ironman competitions, not to mention Ultraman Championship, have given him a little insight in this area, which he graciously shares with the rest of the endurance sports community (4). He recommends using water-based sunscreen, and to begin application the night before your event, and again in the morning. Of course, the HHH is not a ‘race’ for me, so I will be doing mid-ride applications as well, and hopefully the base of color I have acquired in recent weeks will help protect me from too much damage.

Stay cool out there, and wish me luck!
Coach Tammy


1. Kavouras SA, Armstong LE, Maresh CM, Casa DJ, Herrera-Soto JA, Scheet TP, Stoppani J, Mack GW, Kraemer WJ. Rehydration with glycerol: endocrine, cardiovascular, and thermoregulatory responses during exercise in the heat. Journal of Applied Physiology. 2006; 100(2):442-50.
2. Burke L & Deakin V. Clinical Sports Nutrition (3rd ed.). Australia: McGraw-Hill. 2006; 374.
3. Roti MW, Casa DJ, Pumerantz AC, Watson G, Judelson DA, Dias JC, Ruffin K, Armstrong LE. Thermoregulatory responses to exercise in the heat: chronic caffeine intake has no effect. 2006;77(2):124-9.
4. Byrn, Gordo. G-tips. Online database. http://www.coachgordo.com/gtips/index.html

Cyclocrossin NW Style!

Weeeerrrrrrrrreeeee Baaaaaaaaaaack!

That's right, last night was the first cross practice of the season and 30 brave soul's buckled up for 2 hours of fun in the dirt and sand. The weather was overcast and fall like, which made it all the more sweet!

As a bonus we had 3 tons of sand brought in so our Cross Campers could work on their squirly sand skills to prepare for South SeaTac's opening race on Labor day http://www.ascracing.org and subsequent Seattle Series forays into the deep thick quick-sand of Southie http://www.seattlecyclocross.com Practice makes perfect.

What a great time of year, I always mark it by the arrival of the blue angels, which means it is time to go buy a new pair of running shoes and get busy!

Here's to Cyclocross in your eye and a great season of suffering.

Coach Craig

July Newsletter

Following is a reprint of the Cycle U July newsletter that went out on July 10th. For more timely updates, visit our website and sign up to receive our monthly e-newsletter & performance tips directly to your inbox.

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Cycle University, in conjunction with the Cycle Fest Outdoor Cinema presents...

Cycle U Open House & Street Sprints!!!

Sunday, July 22, Magnuson Park - 6:15pm-8:15pm
Win Cash & Prizes for Fastest Sprint!

Fastest Man and Woman each earn $100!

Categories Include:
• USAC Licensed Women
• USAC Licensed Men
• Unlicensed Women
• Unlicensed Men

**FREE Registration , 5:00pm check in at Cycle U**

Sunday July 22nd, Save the date! Come by Cycle U from 4-8 pm for free food & beverages, and watch or race in the Cycle U Street Sprints (e-mail us for info) before viewing the Tour de France on a huge outdoor screen.

Beer garden, food, and a great time celebrating the biggest cycling event of the season, the Tour de France! Check the Cascade website for more details.

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Cyclocross Boot Camp!

***Only 5 Spots Remain*** Join us every Tuesday and Thursday for 6 weeks, starting Tuesday, August 7th, for conditioning and skills that will have you confident, and ready for your best 'cross season yet!

Coaches:
State Champion & Worlds racer Craig Undem
Multiple State Womens Champion Kristi Berg
World Championship racer Toby Swanson

Cost is $200 and includes a training program for the entire season.
**$50 non-refundable deposit reserves your spot**

Location: Magnuson Park, Seattle.
First session August 7th, 6-8pm. Click here to register today!

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FOR IMMEDIATE RELEASE:

CONTACT:
Craig Undem
Cycle University
Ph 206-938-1091
service@cycleu.com
www.cycleu.com

Cycle University LLC Announces Formation of Race Development Team & Cycling Club

Seattle, WA, June 18, 2007 - The backbone of Cycle University’s mission statement is to “make our community a better place through endurance sport”. As a step toward bringing our mission to reality, we are announcing the formation of a development race team & cycling club.

A select core group of beginning cyclocross racers (3 men & 3 women) will be accepted as part of the Cycle U development team. Members will receive expert coaching and services available at Cycle University for a nominal membership fee. It is the purpose of this development team to take beginning riders/racers and provide them with the tools and expertise to move up the ranks at an accelerated rate, and to then be fed into local race teams, armed with experience and skills that provide asset to said team. Tryouts for the Cycle U development race team will begin during the Cycle U Cyclocross Boot Camp, and selection will be completed prior to the first race of the season.

Development of a road team (10 men and 10 women) for the 2008 road racing season is also underway, and more details on the selection process will be announced shortly.

This core of development racers will be supported by the formation of the Cycle U cycling club. Membership to the club is open to all interested parties for a nominal membership fee. Benefits include discounted Cycle U team kits, discounts on Cycle U services*, and special pricing on select sponsor products, to be announced.

For more information on the Cycle U Racer Development Team & Cycling Club, email us at service@cycleu.com.

ABOUT CYCLE UNIVERSITY – Cycle University is focused on providing athletes, fitness enthusiasts, and hobbyists with the proper education and attention to empower self improvement and personal excellence. Whether the focus is recreational, advanced, or you are a professional athlete, the education and processes crafted by Cycle University provides the education & expertise to improve your athletic performance. Services include: athletic coaching, bike fitting, fitness testing, skills clinics, private lessons, and coaching consultations.

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The Europhiles: Tour de Hongrie, Part One
by Coach Adrian Hegyvary




What follows is the first installment of a two-part account of the national tour of Hungary, a five-day UCI stage race. Europhiles is a series of recollections of my first year training and racing on a professional team in Hungary. The names remain the same because none of them spoke English so I think we’ll be fine.

We left Pecs on Tuesday for what we thought would be a four-hour drive to Miskolc. It ended up taking quite a bit longer, so by the time we got there it was too late to go for a ride. The following afternoon was a 160km point to point stage, and our plan was to work for Ivanics (Geri), who's clearly the strongest guy on the team. My job the first day was to mark one of the other favorites on P-Nivo, our primary Hungarian rivals. Central-European pro teams are well-represented here, and the organizers jokingly call the race the ''Socialist Tour de France,'' as nearly every formerly communist or socialist state in the region was represented.

Stage one started poorly for me, as about 20km into the race I hit a huge pot hole and double-flatted. The problem was I didn't know both tires were flat, so I changed my rear, chased back through the caravan for five minutes, then right when I caught back on I realized the front was also flat. My radio also came unclipped in the chaos, so I couldn't tell Sandro and had to drift back and get another wheel. Then right when I caught back on the second time the field stopped and took a long pee break... so all was for naught.

Nonetheless, the first stage ended fairly well for us. Everyone spent at least some time in a break, and Geri ended up making it into the winning move and took fifth. Abri got into a second break and finished 12th, then with about 3km to go I covered an attack and ended up solo, so I rode it in and finished somewhere in the top-twenty just in front of the main group.

Stage two was the epic day and was to decide the whole race: point-to-point 210km with four categorized climbs. The plan for the day was for Geri to mark the race leader and the rest of us to go crazy trying to get in a long break. I felt pretty bad at the start, largely because it was another hot day (upper 90s). Nonetheless I made a strong go of it at the beginning, and got into a few breaks that never made it very far (no more than a minute). I spent most of the day doing bottle runs and protecting Geri, who ended up top-ten and moved into fourth overall and the top Hungarian rider.

Stage three was the final road stage, 190km with three categorized climbs, and was my last chance to put in a good ride. The race started with a long climb out of town, and my job for the day was to mark another P-Nivo guy. Well, he turns out to be one of their climbers and got into a break before I could even find him in the field, so the whole way up the climb Sandro was yelling into the radio ''Adriano, donde esta numero nueve? Attencion a numero nueve!'' I of course had no idea where he was, and was just trying to make it over the first two climbs without burning all my matches. On the long descent I started to move up through the field, but about halfway down the descent, right as I got to the front of the group after moving up on a fast, 100 km/h straight, everyone jammed hard on the brakes for a 180 to the left. I might have made it okay, but there was a patch of gravel on the outside and when I started to slow down I just drifted into a ditch. I unclipped oen foot and managed to ride out the whole turn in the ditch then hop back out, but by that point I was back at the tail end of the field again, and again hearing from Sandro ''Adriano, adelante del grupo!”

Luckily the break came back on the next climb, and I made everything up to Sandro by doing endless bottle runs the rest of the day. It was a lot harder the third day because we were riding at the front of the peleton to lead out Ivanics for the intermediate sprints, as he was in a good position in the green jersey competition. So all day it was drop back through the caravan, pick up 7-8 bottles, then motor back up the side of the field to the front and distribute them. Because of the heat and the small bottles, I had to do that probably every 30 minutes or so.

(to be continued)...

In the meantime, click here to learn how you can help Coach Adrian become an Olympian!

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Maintenance of Optimal Hydration for Endurance Events
by Coach Tammy Metzger, B.Sc.




We all know to eat carbohydrates in order to avoid the dreaded “bonk”, but did you know that dehydration can lead to fatigue before you even put a dent in your glycogen reserves? Optimal hydration is necessary to keep electrolytes and fuel moving between body membranes. However, hydration is not as simple as the recent mantra of “drink, drink, drink”. Most people will finish an exercise session having lost more fluid than they consumed, but some will have gained more, finishing in an equally dangerous state called hyponatremia (“low sodium”). This condition of over-hydration can result in nausea, collapse, loss of consciousness, and even death.

If you are completing an ultra-endurance event, or doing a lot of back-to-back training days, it is important to have an understanding of your individual hydration needs. The easiest way to accomplish this is by weighing yourself before and after a long exercise session (Be sure to strip down as your clothes will be soaked with sweat post-exercise). If you weigh the same, or close, Yay you! Keep doing what you’re doing. But if you lost or gained substantial weight (greater than 1-2%), adjust your fluid intake accordingly. Keep in mind that it is ok to loose up to 2% of your body weight by the end of a long endurance event, and is actually safer than gaining. Slight dehydration may lead to decreases in optimal performance, but as referenced above, the side-effects of hyponatremia are much more serious.

Making adjustments to your overall fluid consumption need not impact your caloric intake. Feeding the machine on these long-distance events is important to keep the wheels rollin’ round and round, so use these tips to manipulate fluid without affecting your calories:

If you need to increase your fluid intake (if you LOST weight during your session):
• First, the obvious, try adding additional water to your sports drink of choice. Research confirms that solute concentrations below 6% do not adversely affect absorption.
• If you’re only drinking plain water, this will lower your body’s ability to absorb it (water follows electrolytes and carbohydrate across the intestine barriers). If you prefer getting your calories from “real food”, and the sweetness of most sports drinks is not appealing to you, try using nuun tablets, or taking electrolyte capsules such as Enduralyte or Succeed.

If you need to decrease your fluid intake (if you GAINED weight during your session):
• Increase the concentration of your sports drink by adding a glucose polymer such as CarboPro to what you are already using, and decrease the amount you drink. Glucose polymers can be absorbed in higher concentrations without adverse gastric consequences.
• As you decrease the amount you drink, be sure to maintain high frequency of drinking, as this will keep your gastric emptying up to speed, thus you will be less likely to have GI issues on your ride, and more likely to get the nutrients you need to fuel your activity.

Hydration and electrolyte balance vary greatly from individual to individual, but this information should better prepare you to experiment and document what works for you. As next season rolls around, you may not remember what worked for you this season, so creating a training journal, and documenting your trial and error can save you precious time and energy when next season rolls around.

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Electric cars...an unheard danger?

This is actually kinda funny, kinda weird. I was talking "shop" with someone at one of our clinics this weekend and was talking about road safety and how I had developed a fine sense (primarily hearing) that alerts me to any possible approaching vehicles when I ride. She mentioned something about electric cars and I started to think how silent they area...and when I rode in one it really was...that is what I loved about it (besides the obvious) could this be a new danger for cyclists? I advocate always looking first before changing directions, but I wonder how quite a full electric car is as it goes by? I haven't really noticed...the tires make noise, but will it be enough to keep us safe? Will this sell more mirrors as we go to alternative fuels???

Coach Craig

Recent Client Results - Triathlon

I have been honored to have my first long-distance triathlon client-athletes to be two very driven & talented guys! Here are their recent results:

David Baugh out of Woodinville, WA has been training with me since January 15th, and just completed his FIRST TRIATHLON ever on June 23rd at Ironman Couer d'Alene. Despite suffering a dislocated shoulder a month prior to the race, he finished in 11:52:22! Swim conditions were so bad at CdA this year, that athletes were given the option of skipping the swim. Here are David's splits: Swim (2.4 mi) 01:10:57, bike (112 mi) 05:59:32, run (26.2 mi) 04:31:00. Way to go David!! YOU ARE AN IRONMAN!

Kurt Nelson out of Royaton, CT has been training with me since December 11th, and just completed his FIRST TRIATHLON ever on July 1 at the Patriot Half-Ironman in Freetown, MA. Kurt had a perfectly executed first triathlon, and finished in 5:40:29! Here are his splits: Swim (1.2mi) 37:34:00, T1 3:18, Bike (long at 60.5mi) 2:47:36, T2 2:10, Run (long at 13.9mi) 2:09:53. This is just one step on Kurt's journey to Iron at Ironman Florida this coming November. Congrats Kurt! You are well on your way to IRON!

Good race results are always great to see, but for me, the satisfaction of knowing I played a part in helping someone reach their goals & see their potential means a lot more. That, and the heart-felt "Thanks Coach" that I got from Kurt after some last minute advice on the eve of his big race. Almost brought tears to my eyes... guess I'm just a big softy after all.

Thanks!
Tammy Metzger, B.Sc.
Multisport Coach, Cycle University

June Newsletter

Cycle University Open House, Outdoor Tour de France Viewing, and Street Sprints!!!

Sunday July 22nd, Save the date! Come by Cycle U from 4-8 pm for free food & beverages, and watch or race in the Cycle U Street Sprints (e-mail us for info) before viewing the Tour de France on a huge outdoor screen.

Beer garden, food, and a great time celebrating the biggest cycling event of the season, the Tour de France! Check the Cascade website for more details.

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Cyclocross Boot Camp!

Join us every Tuesday and Thursday for 6 weeks, starting Tuesday, August 7th, for conditioning and skills that will have you confident, and ready for your best 'cross season yet!

Coaches:
State Champion & Worlds racer Craig Undem
Multiple State Womens Champion Kristi Berg
World Championship racer Toby Swanson

Cost is $200 and includes a training program for the entire season.
Location: Magnuson Park, Seattle. 6-8pm. First session August 7th.


E-mail us with 'Boot Camp' in the subject line to sign up today!

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Cycle U Welcomes Heather Gertmenian

Please extend a warm welcome to Cycle U's new Communications & Operations Manager, Heather Gertmenian!

Heather comes to us with a unique blend of business and fitness-related education and experience. She holds a BA in Economics from UCSD, but left the corporate rat race to join the fitness industry in the summer of 2000. She then attained an AAS degree as a Fitness Specialist from Lake Washington Technical College, as well as several national certifications; including Personal Trainer & Group Fitness Instructor certifications through ACE (American Council on Exercise), HFI (Health & Fitness Instructor) through ACSM (The American College of Sports Medicine), and Heart Zones Cycling Level 1 certified. Joining the Cycle U team allows Heather to combine her passion for fitness with her experience in the business world.

When she's not busy keeping Cycle U running smoothly, she enjoys spending time with her family, training for triathlons with the LUNA Chix Seattle Triathlon Team, and volunteering with Girls on The Run. Heather is currently racing sprint distance triathlons, while looking to make the leap to longer distances in the near future. Her favorite Ben & Jerry’s ice cream flavor is Chubby Hubby, and her favorite quote is: “He who has health has hope, and he who has hope has everything.'' -Arabian Proverb

Welcome Heather! Your business expertise and high-energy attitude are a great addition to our growing team!

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Cycle U Welcomes Our Newest Partnering Business:
Dr. Barry & Lifestyle Chiropractic


Dr. Barry Gjerdrum grew up in Calgary, Canada where he obtained a degree in exercise physiology from the University of Calgary while working in the ski industry. It was at this time that his interest in natural health care brought him to chiropractic. In 1995 he graduated with honors from Palmer College of Chiropractic in California and he has been in private practice in the Seattle area since 1996.

With a focus on family wellness care, Dr. Gjerdrum has specialized training in pediatric care, as well as a focus on athletic performance. Both Dr. Barry & his wife Coryn are avid athletes; competing in triathlons, and finishing Ironman Canada in 2001. As an avid triathlete and cyclist, he understands how cycling injuries occur, as well as how focusing on spinal mobility and alignment creates better performance, quicker recovery, and improved quality of workouts and enjoyment in cycling – whether recreational or performance.

Over the past 11 years Dr. Barry has focused on helping athletes of all levels achieve and maintain their desired health & fitness goals; From the UW track team, to a local cycling team; from world class athletes to weekend warriors. With an emphasis on recovery and injury prevention through better biomechanics, Dr. Barry helps people understand how their body adapts to the stressors of exercise and how they can better help themselves.

For more information, or to schedule an appointment, visit the Lifestyle Chiropractic website. Mention Cycle U, and receive $50 off your initial consultation.

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Cycle U Testimonial:

Craig,

Thank you again so much for the great session of education and bike fitting today. You were very informative and helpful. It was just the kind of information I have been seeking and needing, like the better way to pedal and the proper adjustments for the bike, and the reasons why. I am very much looking forward to working into the new adjustments and practicing the better pedaling methods, and I will let you know in several weeks how things progress.

Your service and help is so invaluable to us regular cyclists out here, and I do want you to know how much I appreciate your work and efforts.

Take care, and I’ll talk with you soon.

Thom De Buys
Law Office of Thomas H. De Buys

Contact Us to schedule your bike fit today!

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