Monday, September 21, 2009
Monday, September 14, 2009
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?
http://picasa.google.com/support/bin/answer.py?answer=153791&hl=en_US
Anyone not already over their picasa quota?
Sunday, September 13, 2009
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
squat, leg press, leg extension, Hamstring Curl,
Abs PDF every day
PDF Get OFF the Bike to Keep Your Edge
more Ideas from Off-Season Training for Roadies
Dreams, Goals, Limiters
Cyclocross
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
Thursday, September 3, 2009
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, June 13, 2009
Saturday Team ride
Photo credits - Bill Cordero
7th & SV
On the PCH 25 plus
Pepperdine Hill Regroup
The Rock
7th & SV
On the PCH 25 plus
Pepperdine Hill Regroup
The Rock
Wednesday, June 3, 2009
Tuesday, June 2, 2009
Epic Video
Courtesy of our man from Amsterdam, 'Epic Editor' Byron Smith.
Epic hwy 39 - our man from Amsterdam from Marc Thomas on Vimeo.
Monday, June 1, 2009
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
Sunday, May 31, 2009
Sunday, May 10, 2009
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."
"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."
Tuesday, May 5, 2009
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
Sunday, April 19, 2009
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.
Monday, April 6, 2009
Tuesday, March 24, 2009
Subscribe to:
Posts (Atom)
