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.