Training plan (s) HR monitors

Training - we are all training, but do we have a plan to get us on target precisely for our "A" events?

2010 calendar scnca events

2010 Events as of December 17, 2009 - raw data for you build a plan. You can work with your coach to - build, peak, A, B, and C events for your year. Max out with two "A" events, three is physically less possible.

Excel file

Simi Ride!

From team ride guru jaycee:

December TeamLG Ride:

The Simi RIde
This Saturday, Dec. 5th.
Total Distance: 69 miles

Meet in the parking at the SE corner of Valley Circle and the 101 Freeway (near McDonalds).
We roll from here at 7:30am sharp. We will ride an easy-ish 15 miles to the official start in Simi Valley around 8:40.
This allows a low-pressure warm-up and puts our cars very close to the official ride end.

Directions:
101N exit Valley Circle. LEFT at top of ramp onto Valley Circle (name changes immediately to Mulholland). Cross over 101 and pass the light. First left into the parking lot. Bear left and I'll be there before you reach McDonalds.

It may be cold so dress warmly.

The Ride:
We will be doing the long route which is about 54 miles with a fast pace and a couple of climbs to keep you honest. I suggest everyone do this route and not the short version. Many of the guys on the long ride are faster than you and you may get dropped (either temporarily or completely). That is all part of the Simi experience. The goal is to progress until you DON'T get dropped. This ride is like a race and is great training. Your goals should be to hang on to the 1st or 2nd group, utilize some road race strategy and most importantly have fun!!

There is a SHORT re-group at mile 30 with bathrooms and water. Do your business quickly and be prepared to roll or you will be left behind.

You will likely be done by 12 noon.

Any questions? Otherwise, let's rock this thing!

Jaycee

"King" of the team rides

Team Rides are a great way to engage and learn about your race buddies.

Jaycee Cary has taken the mantle of team ride leader but that doesn't mean your opinion, or your ride, is not welcomed. It is. Jaycee needs/want to get us out to new areas, and we all want to learn great new routes.

Suggest your route to Jaycee, to get it on the calendar for an up coming team event date. Let's agree to make it a "Map my ride" or "Google Map" attachment and your commentary for when it's appropriate.

My Favourite off season route was the 5 counties ride hosted by LA Wheelmen.  super nice near zero traffic and just as many services (bring food water and electrolytes) if you do it unsupported. http://lawheelmen.org/schedule.htm

Early season RR builder  - lots of climbing - 

Saturday, November 14 - 8:00 a.m. FIVE COUNTY CENTURY This is our annual century in the wilds of Los Angeles, Kern, San Luis Obispo, Santa Barbara, and Ventura Counties. Registration is required and there is a small fee involved to cover the cost of support. Chairpersons are Renee Smith and Clem Bartolai. Below are all the pertinent details. We hope to see you there.

WHERE: Start Location: The century will start at the Latter Day Saints Church parking lot in Lake of the Woods, California, which is north of Los Angeles near Gorman. Take the Golden State Freeway (I-5) north to the Frazier Park Exit (1st exit after passing Gorman). At the bottom of the ramp, turn left and go 6.4 miles and turn right into the church parking lot. Park at the far (west) end of the lot. We would like to thank Bishop Jeff Neeley for allowing us to use the church parking lot.

La Grange racing video by Bill Cordero

The Kahala La Grange Racing Video from Bill Cordero on Vimeo.

Team Camp was awesome

Thanks to all the guys that made it up to Solvang for our 4/5 Team Camp this past weekend. It was an amazing weekend of riding, hanging, soaking, eating, and Jenga. For those who missed it don't worry, we'll do something like this again for sure.

Pics are posted and can be viewed here:

http://www.facebook.com/album.php?aid=2043898&id=1428378796&l=c37c1484f3

See you guys on the Simi Ride in December!

JP

Solvang Team Mini-Camp ride routes/start times

These are the rides we have planned for the weekend. Remember, don’t be put off by distances or elevation, we will be taking these rides nice and slowly. No KOMs, no sprints, no TTs. Just a bunch of us out there on beautiful roads riding as a team. If the group splinters because of climbing pace, we will regroup regularly. Scenic overlooks will be stopped at. Pictures will be taken. Fun will be had.

Friday afternoon fun ride/warmup/scenic stroll

Happy Cyn/Ballard 1-2 hours, 1PM Start
30 Miles/900 Ft. climbing
http://www.mapmyride.com/ride/united-states/ca/solvang/372124573576070080


Saturday epic team ride!

Jalama Beach – 5+ hours, 9AM Start (to accommodate those driving up Sat)
Alisal Canyon start, Hwy 1 to Jalama road, Beach and back through Santa Rosa. Beautiful stuff!
78 miles/4000 Ft. climbing
http://www.mapmyride.com/route/us/CA/Solvang%2C%20CA/847125796772033597


Sunday Classic Team Camp Ride- tougher but we will take it nice and tempo!

Mt Figueroa Loop – 4 hours, 8AM start
45 Miles/4200 Ft. climbing
http://www.mapmyride.com/ride/united-states/ca/solvang/13151696

Team LaGrange Winter Mini-Camp! UPDATE w/LODGING DETAILS

What: Team La Grange 4/5 (3’s welcome too!) 2010 Racer Mini Camp
Where: Solvang, CA
When: November 13/14/15 (Arrivals anytime Friday, rides Saturday and Sunday)
Cost: Two nights in spectacular vacation ranch house with pool: only $75 a night per person (two night minimum). Just add food and gas, and it’s the cheapest weekend you can do in Solvang, and way nicer than staying in a motel!

Details about the camp:

There are a lot of killer scenic routes for us to do, and it will not be an all-out hammer-fest. The idea is for us to have some time away from the usual routes we all ride, get to know each other a little better, and talk about what we want to get out of racing next year, both individually and as a team. And most importantly, have a great time on the bikes in beautiful surroundings.

The revised structure of the weekend will now be to arrive anytime on Friday for those that can come up. We can have a meal at the house to accommodate the fact that people may be arriving at varying times. Those arriving first will have dibs on the beds and sofas in the house. I will be able to bring two aero mattresses and sleeping bags and I would encourage anyone else to do the same.

Saturday morning we will get started reasonably early but late enough so that anyone driving up Saturday morning can get there in time to have a moment to get situated before we head out for our main ride, the world famous Figueroa Mountain. This is the same ride that the pro teams do in their camps. It has a lot of climbing but remember, we’ll be riding as a complete team and no one will be left on their own at any time. We would finish later in the afternoon and head to our accommodations to relax before regrouping for a killer team dinner in town.

On Sunday we would do a more chill route through the beautiful rolling countryside around Solvang. Then lunch and caravan back to LA.

Details about the house:

I’ve reserved an absolutely beautiful new ranch house in the hills above town (off of Ballard Canyon Road). I’m including pics below of the actual house. It has a pool, jacuzzi, huge kitchen with Viking appliances, two fireplaces, bocce ball, foosball, and ping pong! It has five beds and tons of floor space to accommodate us all.

I am estimating about 15 of us coming to this camp, so I’d like to see if any of you who have expressed interest can pay for the lodging before the camp to help offset my expense in booking it. The house is $1,000 a night (down from $1100) plus $375 in taxes and cleaning fees. That divided by 15 is roughly $80 a night per person but I am willing to round it down a little to get as many people as possible to confirm. In the interest of keeping the costs down for everyone I do have to ask that everyone pay the same amount, regardless of how many nights they are staying in the house. I highly recommend coming up Friday night and waking up in Solvang!

***If you know you are coming, and can confirm with me now, please let me know. I can give you a PayPal account to make your payment to. I know we have a lot of excitement about it but I don’t want to be left high and dry with a giant house all to myself!

It’s going to be an amazing weekend of riding and planning the season ahead. Looking forward to kicking off a hugely successful season for Team LaGrange with this unique experience.

Hope you can make it!


Joe

Langone Wins and now leads SoCal Urban CX Series

series one dusty cross

Mens 35+ 3/4 race 9/19/09 SoCal Prestige series #1 from ken scott on Vimeo.

Team Photos

interesting post. for a comunity of 3/4/5 photos.
http://picasa.google.com/support/bin/answer.py?answer=153791&hl=en_US
Anyone not already over their picasa quota?

Off season cross train list - TO DO - to consider

Do two forms of cross training - not all of um...."An exercise needs to be done at least twice a week so your body recognizes it as something you do all the time and makes the necessary systemic and neurological adjustments to adapt to it"

Bobby Julich: Skip to the "your regimen" section

Weight lift long one.  Wt. w/o article with Photos
squat, leg press, leg extension, Hamstring Curl,
Abs PDF every day

Tips http://www.cptips.com/wntrtrg.htm

eHow http://www.ehow.com/how_2077114_train-road-biking-offseason.html

PDF Get OFF the Bike to Keep Your Edge

more Ideas from Off-Season Training for Roadies

Dreams, Goals, Limiters 

Cyclocross 

Fixed-Gear Cycling 

Indoor routine PDF - Go to Tri-Fit Gym 

Mode: Pool: No swimming but kicking (~20 – 30 minutes)

Workout: Most runners hate kicking because they are so bad at it. But it will help.

Kick 1 length of a 25 meter or yard pool; rest 30 seconds. Repeat this 20 times.

Use a kick board and hold the kickboard out in front of you. You do NOT need to

put your face in the water. Focus on kicking from the hips rather than the knees

Mode: Rowing (30 minutes)

Workout: 5 minutes easy rowing, then 1 min. HARD effort, 1 min. EASY effort,

2 min. HARD effort, 1 min. EASY effort; 3 min. HARD effort, 1 min. EASY effort;

4 min. HARD effort, 1 min. EASY effort; 3 min. HARD effort, 1 min. EASY effort;

2 min. HARD effort, 1 min. EASY effort; 1 min. HARD effort, 3 min. cool-down

MTB off season. skills clinic for MTB - first of every month. - See Cobra calendar below

Track Classes (indoor at La Event center) outdoor at Encino

Santa Monica Stairs.

Hike the SM mtns.

Surfing

Yoga - Ingear is restorative and lets you try to enter at "lower level" ask for a few suggestion if you'll consider this one.

TeleSki- narly leg w/o (snow required.)

Cobra MTB calendar for Sept. All events

Tuesday, September 15

• 5:00 pm -8:00 pm : Valley MTB rides • 6:45 pm -8:45 pm : Top of Reseda -intermediate MTB ride

Thursday, September 17

• 5:00 pm -8:00 pm : Valley MTB rides • 6:00 pm -8:30 pm : Sullivan Canyon MTB ride

Saturday, September 19

• 7:45 am -3:00 pm : CANCELLED! CORBA Trail maintenance and ride on the Ken Burton Trail

Monday, September 21

• 5:45 pm -8:45 pm : CORBA Member Meeting

Tuesday, September 22

• 5:00 pm -8:00 pm : Valley MTB rides • 6:45 pm -8:45 pm : Top of Reseda -intermediate MTB ride

Thursday, September 24

• 5:00 pm -8:00 pm : Valley MTB rides • 6:00 pm -8:30 pm : Sullivan Canyon MTB ride

Tuesday, September 29

• 5:00 pm -8:00 pm : Valley MTB rides • 6:45 pm -8:45 pm : Top of Reseda -intermediate MTB ride

Wednesday, September 30

• 9:00 am -12:30 pm : NRMB Weekday morning intermediate ride

The ABC game

The ABC Game - Object to complete the alphabet first. When on your next trainig ride, as you see the letters on billboards & license plates you shout out your letter and point. Once a letter has been claimed other riders cannot use the same letter. Make it harder by limiting to only license plates or billboard signs.

Saturday Team ride

Photo credits - Bill Cordero


7th & SV



On the PCH 25 plus

 

Pepperdine Hill Regroup


The Rock

Bike Fit, Ballence, Carving a tighter corner

Bicycle Mag articles
Good Bike Fit
Better Balance Drills
Carving Tight Turns

Epic Video

Courtesy of our man from Amsterdam, 'Epic Editor' Byron Smith.

Epic hwy 39 - our man from Amsterdam from Marc Thomas on Vimeo.

Skills

SPORTIVE SURVIVAL GUIDE 1 - Climbing from CYCLEFILM on Vimeo.



SPORTIVE SURVIVAL GUIDE 2 - Descending from CYCLEFILM on Vimeo.

PEZ articles:
Skills Clinic
Toolbox: Climbing Skills 1
Toolbox: Climbing Skills 2

From Bicycling Magazine
Skills
Descend like a Rocket
How to Get Low and Fast

Cadende Cycling Frontal area watts.


TT and aero positions

boonen moment

this is what happens when you become a cat 2...

bad service at races suck

another great freakin' quote from steve tilford...

"Anyway, when I checked the results driving home, they had left myself and a Nick Coil out of the results. Had us down as DNF’s. I don’t care, but I do have an issue with bad officiating. Nature Valley two years ago they said I DNF’d and I was in the top 20 overall. On a hilly criterium. I had a photo of the finish with the finish time on it. Then Cyclo-X Nationals in Kansas City last year there were officiating screw ups in lots of catagories. Including the Elite men. Now again. I think that in events of this caliber, the best officials should be there and the errors shouldn’t occur. It is more common than not. These stage races cost around $200 to enter. This money is to pay for a service. The service is to provide the venue and infrastructure to compete in a bicycle race. But this service hasn’t been performed with they don’t have correct results. Even worse, when they say you didn’t finish the race when you obviously did. Maybe a good remedy would be for the race to have to refund the entry fee of the riders that haven’t been given the results they deserve. For alot of the Pro riders, it doesn’t matter. But, for the weekend warrior, it is very important and something that needs to be addressed. That’s my 2 cents worth."

Track Daze - Encino Keirin Class - Velo Club La Grange

Erik's photos

Joe's photos






We have a full roster for the Saturday, May 9th Keirin Class and Team LG event.
Please wear you kit, bring a smile, and let's grab a coffee or some food afterward if time permits. there is a SB is on Havenhurst / Ventura bl. with lots of parking & a Ralph's grocery store for an alternative food, and fast snack.

I do need some help on two fronts getting the waivers filled out (in advance hopefully). We need lots of pedal wrenches, your own pedals, and be on time (big groups move slowly.)

Keirin

Keirin videos

Encino velodrome 17301 Oxnard St Encino, CA 91316 (818) 881-8571‎

map

Tour of Turkey Final Spint

What is Theo Bos doing? Somebody should have been penalized. Don't take your hands off the handlebars. Leave that to the other guys at the Rose Bowl.

Who's Racing - March, April, May

March Who's Racing Form
Results Sorted
----------------------------------------
April Who's Racing Form
Results Sorted
----------------------------------------
May Who's Racing Form
Results Sorted

LA Circuit Pics, circa 08 (via Rob)

The classic Bubba Fist pump:

Ian 2nd place finish:

Stratton:

Cat 4 boys:

More:

LA Circuit, circa 07

The Pack -- out in the wind

It's a looong backstretch...

Pulling the field to keep the pace high into the wind -- don't do this

My favorite photo of all time -- courtesy of Josh Horowitz's article in pez on what not to do in a race.

What the finish looks like -- one big mess

Crit tactics

Gentlemen,

As I sit here thawing from a 28º, 30 mile ride (that's all I can do before the water in my bottles freezes solid), I'm thinking of all the racing that's yet to start for me here on the East Coast. One of the things I do regularly is check up on Rashan Bahati's blog. Of special interest to me is the 2nd to last paragraph. Give it a shot, let me know how it goes. Meanwhile, I'll be flying the LG colors starting in late March at Milport RR in Eastern Pennsylvania. Blow their logs off kids, particularly this weekend in Nevada.

Andres

Who says the new shorts aren't transparent?

Last year...
The new "and improved" kit...

Race Reporting

Team,

I've really appreciated the race reports that came out in he last couple of days. In fact, race reports and photos are some of what I love most about being part of this team.

Here's just a quick reminder about the format, and also where we should be sending the reports.

Format:

Subject Line: [date][event][category]

Email:

[event]
[location]
[brief course description]
[cat]
[field size]
[who raced]
[places - top finisher sends the report, so for ex: Me (3rd), Rob (6th), Gary (10th), Haus, JT, etc (pack), Marc (dnf - sorry, Marc :)]

(you can abbreviate this if necessary, but the essentials are the where, cat, and who finished. A lot of times you won't know where everyone finished, but you can usually wing it)

Report:

[a description of what happened. Your description can be funny, clinical, brief, long winded, bizarre, poetic... just keep it clean please]


Where to send it:

From now on, send race reports directly to the "VeloClubLaGrange@yahoogroups" mailing list. If you are not on that list, you can sign up via the "lagrange.org" website.

Race Results:

Also, for top 10s, podiums, and wins, please fill out the race results form online at lagrange.org. Last year we had very few results posted online, and if we are going to be a dominant racing club in the future, we will need to do this.

Thanks is advance,
Matt