Raceplan Coaching & Racing

Palomar Mountain Fun w/ IBR by 4kammer at Garmin Connect - Details

2010-06-04T16:59:00.000-07:00

Palomar Mountain Fun w/ IBR by 4kammer at Garmin Connect - Details

We chose the hottest day of the year (so far!) to climb the beast: up south grade, water stop at the store, down east grade, turn around and climb back up east grade and finally down south grade. Air quality was also pretty bad: was wondering why my chest hurt and thought it was just dehydration. Either way, an honest day on the bike and good enough climbing to get ready for the e'tap next month!!!

From IBR: Derek Cowling, Vince Pandes, Peter Plaissance, Georgina Kress, Reggie Pineada, Mark Flunker, Dan Bridgman and me. Dullie Malikyar and his friend Eric also joined in.

Thor speaks with Albertino about Team Raceplan

2010-04-21T10:08:00.000-07:00

Which supplements work.... the bigger the bubble size, the more searches on Google. The higher the bubble, the more scientific proof it works.

2010-02-25T18:46:00.001-08:00

Qik - IBR crew heading to Red Trolley by Kam Zardouzian

2010-02-07T22:19:00.001-08:00

Cycling in Tehran, Iran popular dating back to the 1940's

2010-02-04T17:30:00.001-08:00

FIFA.com - The battle of Tehran

This is a lot of read just to point out the first sentence in the third paragraph!
I'm so proud of my people!!!

The Tehran duel between Persepolis and Esteghlal may be one of multiple derbies in Iran, but it is the one that engrosses the country like no other. Known locally as the Surkhabi derby, it is regarded as one of the biggest in Asia.

Given the two teams’ stature, it should come as no surprise that many of Iran's finest all-time players have graced the fixture with their presence. This roll call of star names includes Hossein Kalani, the leading marksman at the 1972 AFC Asian Cup, as well as Ali Daei, Mehdi Mahdavikia and Ali Karimi, three Iranian winners of the AFC Asian Player of the Year award. The likes of former Persepolis icon Mehdi Hasheminasab and Esteghlal favourite Ali Vahedi Nikbakht, meanwhile, have both risked the wrath of their old faithful by later turning out for their clubs’ fierce rivals.

The origins
Founded in 1945, Esteghlal were originally known as Docharkheh Savaran and were a multi-sports outfit with an emphasis on cycling. That was until the year 1949, when the club turned its focus solely on football and changed its name to Taj, going on to gain huge popularity with victory in a number of tournaments, including the 1970 edition of the AFC Asian Club Championship (now AFC Champions League).

Iranian local league winners three times and victors of six Iranian titles in the professional era, the last of these in 2008/09, the blue-shirted side have also claimed five Iranian Cups and added a second continental crown in 1991.

Persepolis, for their part, had to endure many years of struggle before establishing their current fan base, believed to be the largest in Iran. Founded in 1963, the club started life in the third division and failed to make much of a stir until they incorporated several talented players from Shahin after their dissolution in 1967. That helped kick-start their meteoric climb to the summit of Iranian football, a journey that has featured eight league title wins and attracted vast numbers of followers.

The first official meeting between the two took place on 5 April 1968 at the Shahid Shiroudi Stadium, ending in a 0-0 draw. Meanwhile, as is so often the case, the fact that Persepolis's red-shirted supporters traditionally come from the country’s working classes, in direct contrast to those of Esteghlal, only serves to heighten the pair’s intense rivalry.

Facts and Figures
Over the next 41 years since that first encounter, the pair have met on another 66 occasions. Esteghlal currently have the edge with 20 wins to their arch-rivals’ 16, with a further 30 draws underlining just how tight and tense these games invariably are. Indeed, the last six meeting have all ended 1-1, with the last outright victory a 2-1 Persepolis success in 2006.

Persepolis’s tally remains hindered by their sluggish start, having lost three of the first four meetings and failed to claim victory until Surkhabi derby number eight. They have, however, scored more goals than their enemies, finding the net 66 times compared to Esteghlal’s 62.

As far as individual records are concerned, Ali Parvin has made 20 appearances as a player and 22 as coach for Persepolis, closely followed by the 18 derbies played by Afshin Peryovani. On the other side of the divide, Karo Haghverdian and Ali Jabari have both played 17 derbies in the blue of Esteghlal.

Sifar Iranpak is Persepolis’s top derby scorer with seven, just one ahead of Hossein Kalani, while Jabari, Gholam Hussein and Hasheminasab have all notched five goals for Esteghlal in Surkhabi action.

Tales of derbies past
Esteghlal may be leading in terms of derbies won, but it is their rivals who have enjoyed the most emphatic victories. On 15 November 1972, Persepolis achieved their first Tehran derby win by a convincing 4-1 scoreline, following this up less than a year later with a record 6-0 success, which remains the highest-scoring meeting between the two sides.

They have also endured leaner times, however, including a run of nine derbies without victory between 1990 and 1996. Yet this was followed by a similar barren period for Esteghlal, which continued through until 2001.

Perhaps the most controversial meeting came back in December 2000, which followed Hasheminasab’s close-season switch from Persepolis to Esteghlal. Hasheminasab’s late strike for his new club was cancelled out by a spectacular last-gasp effort from future Bayern Munich man Karimi in a 2-2 draw.

The rivalry today
Going into derby number 68, the two sides are level on points in third place in the league, though Esteghlal have a superior goal difference. Victory for either team will bring them closer to leaders Sepahan, though the pacesetters do currently enjoy a healthy 12-point cushion.

Appointed as coach in December, Persepolis idol and legendary Iran striker Daei will be keen to extend his winning run to three games, having presided over recent victories over Rah-Ahan and Peykan. His opposite number Abd Al Samad Mervawi, for his part, will be determined to lead his team back to winning ways after consecutive draws. Spearheading the Esteghlal bid should be Arash Borhani, whose ten-goal haul has him in fourth place on the divisional scoring chart.

Cigarette litter hotline gets a makeover - SignOnSanDiego.com

2010-01-22T15:37:00.001-08:00

LOVE IT....it's about time for this.

I would love it even further when this expands to help report belligerent motorist, especially those who endanger the lives of cyclists.

Cigarette litter hotline gets a makeover - SignOnSanDiego.com

Cigarette litter hotline gets a makeover

By Mike Lee, UNION-TRIBUNE STAFF WRITER

Friday, January 22, 2010 at 12:04 a.m.
Cigarette butts are the most-littered item in the world, particularly on beaches.

/ Nancee E. Lewis / U-T 2006 file photo

Cigarette butts are the most-littered item in the world, particularly on beaches.
CIGARETTE LITTER LINE

To report someone tossing a cigarette butt from a vehicle, leave an anonymous message at (877)-211-BUTT.

An anti-littering campaign that nearly flickered out two years ago has been revived with a makeover that allows for better tracking of motorists who toss cigarettes out of their cars.

The Cigarette Litter Hotline also has expanded from San Diego County to Orange, Riverside and Imperial counties.

“Once established, this really is a model that can be rolled out regionally, statewide and even in other states,” said Ken David, a spokesman for the local chapter of the nonprofit Surfrider Foundation, which operates the program with volunteers.

The group took over the hotline in July 2008 after county officials discontinued it, said local Surfrider chairman Manase Mansur.

Cigarette butts are regarded as the most-littered item in the world and are found on beaches by the hundreds of thousands nationwide. During rainstorms like those that battered the region this week, they are swept by storm drains to the ocean, where they harm sea life. They also can cause fires if they are tossed into dry brush.

Surfrider announced its upgrades yesterday. The improvements allow the California Highway Patrol to more easily send warning letters to people who have been anonymously reported to a toll-free number. The system relies on residents spotting “litterbutts” and calling in a license plate number along with the time and place of the incident.

The new electronic reporting program developed by Surfrider replaces the time-consuming process of tracking calls with paper records and handing them to the CHP, which then issued the warnings.

“We’ll be able to have more accurate information and send out more letters than we were able to before,” said CHP officer Mary Bailey in San Diego.

CHP doesn’t issue citations to people who are reported on the hotline, but officers do hand out tickets if they see people flicking butts from cars or trucks. Penalties can include a fine up to $1,000 and eight hours of community service picking up litter. Tossed cigarettes that cause fires may lead to felony charges.

“We need the eyes of the public to identify smokers that are endangering public safety by tossing lit cigarettes from vehicles,” said Chief Gary Dominguez of CHP’s Southern California division.

The hotline started in 2004 as a cooperative effort between county health officials, the local chapter of the American Lung Association and others. It averaged about 1,100 calls a month for at least three years, in part because concerned motorists programmed the old phone number into their cell phones to make reporting easier.

“People are very passionate about this,” said Debra Kelley, a top official at the lung association office in San Diego. “I think it’s the whole concept of careless, irresponsible smokers … who think the world is their ashtray. It’s just an affront.”

The hot line closed in mid-2008. Surfrider adopted the program and quickly opened up a new line.

“Once it became apparent that there were no more government funds, our Surfrider executive committee said this is just too important of an issue and too important of a tool to let it drop,” Mansur said.

He said the county had been spending about $50,000 a year on the program but he expects Surfrider can run it for about half that cost using volunteers and the new reporting system.

The number of calls dwindled to about 700 recently while Surfrider slowed its advertising and upgraded the system. Mansur expects calls will increase now that the program is back in the public eye, and he’s looking at installing a voice transcription system that will speed processing.

Kelley thanked Surfrider for taking over the program. “We were one of the parents of the baby and we gave it up for adoption,” she said. “It’s in a happy home now.”

Daredevil Space Diver To Leap Toward World's First Supersonic Free-Fall From 120,000 Feet

2010-01-22T11:43:00.001-08:00

Or, I found my next sport....

Daredevil Space Diver To Leap Toward World's First Supersonic Free-Fall From 120,000 Feet | Popular Science

By Bjorn Carey Posted 01.22.2010 at 1:49 pm 3 Comments

Felix Baumgartner: Sven Hoffmann / Red Bull
Here’s Felix Baumgartner’s plan: Float a balloon to 120,000 feet. Jump out. Break the sound barrier. Don’t die. Simple, right?

If Baumgartner, a world famous base jumper and skydiver, pulls off the feat, he’ll set the record for the world’s highest jump and become the first person to break the sound barrier with his body alone. During the jump, he’ll also collect data on how the human body reacts to a fall from such heights, which could be useful for planning orbital escape plans for future space tourists and astronauts.

Dubbed the Red Bull Stratos and sponsored by the energy drink company, the jump will send Baumgartner to the stratosphere in a small space capsule, lifted by a helium-filled balloon. Once he reaches 120,000 feet after three hours of ascension, ground control will give him the “all clear” sign and he’ll pop open the door and jump, as video cameras on the capsule and his suit record his descent. Within 35 seconds or so, Baumgartner will hit supersonic speeds and break the sound barrier. No one really knows what will happen at that point, but the scientists seem confident that he’ll maintain consciousness. He will free fall for roughly six more minutes, pulling his chute at about 5,000 feet and coasting for 15 minutes back to solid ground.

Just what happens to his body as it goes from subsonic to supersonic and back to subsonic speed is of great interest to scientists, and so he’ll be hooked up to an electrocardiogram monitor during the jump. He’ll also be outfitted with accelerometers and GPS units to confirm his acceleration and speed, and from that the stress on his body. But that’s pretty much it for gear—because he’s wearing a pressurized suit filled with 100 percent oxygen, his crew is rightly wary of putting too many electronics and power sources in his suit that could accidentally set him on fire. Any data they collect will then be made public and turned over to the military and NASA.

The plan is to make the jump sometime in 2010. After they complete test jumps at 25,000, 60,000, and 90,000 feet, they’ll watch the Doppler radar and wait for calm weather and then pick the launch location, which for now they can only say will be somewhere in North America. The goal is to drop Baumgartner near the launch site, but even with low wind conditions he could drift some 150 miles away.

But first they have to test all the gear to make sure that it will work as it transitions from the freezing, no-pressure environment at 120,000 feet to the extreme heat of the dive. It’s the same as with any other flight test program, says Jonathan Clark, the team’s medical director (whose work in high-altitude space jumps we profiled in 2007). “Only in this case, Felix Baumgartner is the aircraft.”

Red Bull as put together this video, putting everything into perspective:

Previous Article: Astronauts Finally Get Internet Access on Space Station, Send First Tweet From Space

The Definitive Guide to Oils | Mark's Daily Apple

2010-01-20T14:25:00.001-08:00

I found the below post to be helpful in confirming my choices for cooking and eating oils.

Coconut oil for cooking, Olive and Avocado oils for raw eating such as on salads and/or dipping, whole raw flax seeks in my oatmeal, fish oils for supplements, and peanut oil for drizzling for flavor.

The rest.....I'm out!!!

Mark's Daily Apple

The Definitive Guide to Oils | Mark's Daily Apple - Your Daily Dose

The Definitive Guide to Oils

Posted: 20 Jan 2010 09:29 AM PST

Before you can hope to make it as a speculator and start slingin' barrels for big money, you've got to understand exactly what's gushing forth from the earth's crust. Yes, that's right – it doesn't start and stop just with crude, and there's far more to oil than dinosaur bones. In fact, most experts agree that the bulk of crude oil is derived from prehistoric single-celled plankton remains. Then you've got the abiogenic theory, which posits that…

Er, wrong oils. Sorry.

Today's post is actually about edible oils. Well, they're all technically edible – they can all be swallowed and digested – but as for being palatable, let alone healthful? That remains to be seen. Not all oils are created equal, especially given the fact that most of the ones people use nowadays are actually created in an industrial laboratory. No oil "exists naturally," mind you. Olive oil isn't harvested by leaving open containers under leaking, dripping olives on the branch, nor is that liquid sloshing around inside a coconut pure oil. I'm not trying to disparage processing in and of itself. It takes a certain amount of processing to get any sort of oil, but a good general rule is to avoid consuming the oils that require processing on a large scale. If it involves an industrial plant, multiple stainless steel vats, a deodorizer, a de-gummer, and the harsh petroleum-derived solvent known as hexane, I wouldn't eat it. But that's just me (and Grok, who probably wasn't processing wild rapeseed to get the precious canola oil).

But this is the Definitive Guide to Oils. Everything goes. No stone left unturned. No oil left un-tasted and bereft of analysis for fatty acid profile, oxidative potential, and rancidity proclivity.

Canola

Canola oil comes from rapeseed, a completely unpalatable seed rich in erucic acid, which is bitter and rather toxic. Canola oil is rapeseed oil stripped of erucic acid, as I detailed in this previous post. It gets a lot of attention from doctors as a "heart healthy" oil (one of the "good" fats) rich in omega-3s, but the fact that canola processing generally uses upwards of 500 degrees means a good portion of the Omega-3s could be rancid on the shelf.

61% MUFA
21% Omega-6 PUFA
9-11% Omega-3 PUFA
7% SFA

Flax Seed

I mentioned the seed and its oil a few times, and, after being initially supportive of flax consumption, I now recommend minimizing intake. People generally use flax oil as an Omega-3 supplement, rather than for cooking – and this is a good choice, seeing as how flax is almost entirely made of PUFAs, which are prone to rancidity and oxidation when exposed to heat. Meat eaters, though, would be better off just taking fish oil. The DHA and EPA in fish oil are far more useful than the ALA in flax seed oil. Strict vegetarians, have at it – just don't use flax seed oil to sautee your tofu.

19% MUFA
24% Omega-6 PUFA
47% Omega-3 PUFA (from ALA)
8-9% SFA

Corn

Corn oil boggles my mind. I can't wrap my head around how extracting gallons upon gallons of liquid oil from a lowly corncob is actually possible. How isn't it too much work for the payoff? I mean, I'm no corn eater, but I've chomped a few kernels in my day, and I don't understand how squeezing oil out of this non-vegetable sounds like a good idea to anyone.

24% MUFA
59% PUFA (mostly O-6)
13% SFA

Olive (and variations)

Olive oil got a pretty good breakdown last year, so unless I'm leaving out some recent momentous news breaking out of the highly secretive olive oil world, there's not much more to say. It's a delicious salad oil, a decent sautéing oil, and it can even be used as moisturizer and shaving lotion. Olive oil is one area where CW gets it right. Enjoy this one, and keep a bottle of extra virgin, cold pressed olive oil on hand for salad dressings. It also does a decent job standing up to heat, but will lose it's delicate flavors if heated too high. This is a good enough reason for me to use a different fat/oil when cooking at high temps. (Why waste precious (and often expensive!) olive oil when lard, for instance, will do the trick?)

73% MUFA
3.5-21% Omega-6 PUFA
1% Omega-3 PUFA (not even worth mentioning, really)
14% SFA

Coconut

MDA's darling, coconut oil is truly a star. I went over why yesterday, and in past posts, but the gist of it is this: it's a tasty, shelf-stable (no hydrogenation required) tropical oil with a ton of saturated fatty acids. In fact, it's almost purely saturated, which is why most doctors and nutritionists will probably advise against its consumption. Not us, though. We love SFA. The refined coconut oil stands up to heat a bit better, and it doesn't have a distinctive taste, but I can't recommend it. Unrefined virgin oil is a murky, cloudy mess – but a delicious, creamy mess. Eat the unrefined by the spoonful.

6.2% MUFA
1.6% PUFA
92.1% SFA

Palm

Palm oil is controversial; just check out the comments section on my last post on the subject. Many palm oil plantations encroach upon the rapidly dwindling natural habitats of the orangutan, which are already in short supply in this world. The consensus seems to be that sustainable palm oil, especially the more complex, nutritious unrefined red palm oil, can be found. You've just got to look a little harder at the labels. West African red palm oil, for example, is considered to be pretty safe environmentally. Oh, and palm oil is also highly saturated and heat stable. Red palm oil is also stable, but it deserves special mention for its nutrient density – lots of CoQ10, Vitamin E, and SFAs.

39% MUFA
11% PUFA
50% SFA

Fish

Fish oil is another one of the widely accepted "good" fats. This time, though, we agree with Conventional Wisdom. The Omega-3 fatty acids, EPA and DHA, are unequivocally beneficial to us. They help balance our O6-O3 ratios (to a more appropriate, pre-agricultural level), while they also promote proper cell function, good lipid numbers, and improved insulin sensitivity. To bone up on more fish oil information, check out my Definitive Guide on the subject.

EPA and DHA levels vary by brand and type of fish. Check the label for yourself, or look at this handy table if you're getting your fish oil from actual seafood.

Avocado

Who doesn't love a plump avocado with the right amount of give? If you can't get your hands on a good one, the next best thing might be a bottle of avocado oil. Its fatty acid profile is similar to that of olive oil, but it has an even higher smoke point, making it a decent choice for cooking. Personally, I still wouldn't use it for high heat cooking. The light, subtle taste lends itself far better to salad dressing, if you ask me. Buy in dark bottles to minimize oxidation.

70% MUFA
12% Omega-6 PUFA
1% Omega-3 PUFA
12% SFA

Walnut

Walnut oil is one of the better tasting nut oils. It is high in Omega-6s, sure, but walnut oil isn't something you're going to use every day, or even every week. The stuff tastes great, though, and a small splash goes a long way at the end of a cooking session or onto a tossed salad. I definitely would advise against using this on a regular basis, especially for cooking, and you should always store it in a dark, cool spot in the house. For those that "do dairy", try mixing a bit with some full-fat Greek yogurt, or unsweetened fresh whipped cream and berries: amazing.

23% MUFA
53% Omega-6 PUFA
10% Omega-3 PUFA
9% SFA

Macadamia Nut

I love this oil, but I also love the parent nut. The oil assumes the buttery, smooth, rich flavor of the macadamia nut, making it an interesting – but favorable – choice for salad dressings. It's also remarkably high in MUFAs and low in PUFAs, so it won't throw your ratios all out of whack. Makes a surprisingly good homemade mayonnaise, and can be used to sauté and cook in a pinch. The only drawback is its price; macadamia nut oil can get expensive.

71% MUFA
10% PUFA
12% SFA

Sesame Seed

The premier "flavor oil." Sesame seed oil, especially the toasted variety, offers an unmatched and irreplaceable flavor profile. Certain Asian dishes work best with a bit of sesame oil, but if you're wary of using it over high heat (which you probably should be), you can always add it to the dish after cooking. Despite the high PUFA content, sesame oil also contains a ton of antioxidants that can help minimize heat oxidation. I wouldn't use this more than semi-regularly, though. Good to keep in your pantry (or fridge), but not an everyday item.

43% MUFA
43% PUFA
14% SFA

Peanut

Restaurants like to tout that they use "healthy" peanut oil in their deep fryers. Okay, the relatively MUFA-rich peanut oil may be a better choice than corn or sunflower oil for high heating, but it's still a legume (already off limits) oil prone to rancidity. In the UK, it's known as groundnut oil. Avoid both.

46% MUFA
32% PUFA
17% SFA

Sunflower Seed

Insanely high in PUFAs with little to no Omega-3s to balance them out, sunflower seed oil is a pretty bad choice for sauteeing, baking, roasting, and even salad making. Trouble is it's everywhere, and it has a reputation for being healthy. Just don't keep the stuff in your house (not a problem; it's flavorless, odorless, and completely boring), and keep dining out in cheap chain restaurants to a minimum (or you could do what I do and request everything be cooked in butter), and you should be able to avoid sunflower seed oil.

19% MUFA
63% PUFA
10% SFA

Safflower

Like sunflower seed oil but worse, the oil derived from the "bastard saffron" is about 75% Omega-6 PUFAs with not a speck of Omega-3 in sight. It's also lower in MUFAs and SFAs. What's not to dislike?

14% MUFA
75% PUFA
6% SFA

Cottonseed

At least most of the oils I've mentioned come from technically edible plants, in some form or another. Cottonseed oil, however, comes from cotton. You know, the stuff that shirts are made of? Yeah. It's everywhere, from margarines to cereal to shortening to frozen desserts to bread, because it's cheaper than other oils (you can thank its status as one of Monsanto's big four genetically modified crops for that) and it only needs "partial hydrogenation" to maintain stability. Luckily, that won't be an issue for PBers who already avoid all that stuff in the first place. Warn your friends and family, though.

17% MUFA
52% PUFA
26% SFA

Grape Seed

Skip this stuff. It does have a buttery taste, and it gets a lot of hype as a worthy replacement for olive oil, but it's got high oxidation potential, especially if you follow the recommended instructions and use it for deep frying or high heat sauteeing. It's rather pricey, too, so there's no good reason to use it.

16% MUFA
70% PUFA
9% SFA

Soybean Oil

Soybean oil is about as ubiquitous as corn and canola (again, thanks to Monsanto). In fact, you'll often see an ingredient list include "canola and/or soybean oil." Huh? Do food manufacturers honestly not know what kind of fat is going into their product? Best avoid the crapshoot and skip anything that "might contain" soybean oil altogether. The fact that it's often partially hydrogenated suppresses my appetite even further. No thanks.

23% MUFA
51% Omega-6 PUFA
6% Omega-3 PUFA
14% SFA

As you can tell, seed and nut oils probably shouldn't make up a significant portion of your diet. Some, like coconut, olive, macadamia, palm, avocado, and fish, are great, but the vast majority of oils are unnatural and way too high in PUFAs. And just remember, with some of the more questionable/borderline oils, a little bit goes a long way.

I haven't covered every edible oil known to humankind in this article. For information on other oils reference these tables and start up a discussion in the comment board or the forum.

What are your preferred edible oils and why? Let me know your thoughts. Grok on!

P.S. If you liked this article share it with your friends by clicking the "Share This" link below.

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Raceplan Membership

2010-01-13T14:44:00.000-08:00

Use this form to sign up for your Team Raceplan Membership.

If you choose the membership level that includes a short sleeve jersey made by Capo, please also choose your size. This level membership also qualifies you for discounts on other Capo gear such as bib shorts, regular shorts, socks, jackets, arm/knee/leg warmers, etc.

Industrial farming head just says ‘no’ to call for civility

2010-01-12T09:32:00.000-08:00

Industrial farming head just says ‘no’ to call for civility | Grist

For those of you wondering if we can have a more civil discourse over food and agriculture in this country, American Farm Bureau President Bob Stallman has an answer for you: Fat chance!

According to Stallman [MS Word], the top challenge facing farmers isn’t the rising cost of seed, fertilizer, and pesticides. Or the alarming growth of superweeds (a new report says that over 50 percent of fields in Missouri harbor weeds resistant to the herbicide RoundUp, upon which the entire GMO production style is based). Or the threat posed by climate change, which could reduce U.S. grain yields substantially soon and by 80 percent within decades.

No, the top challenge facing farmers is, and I quote, “the nonstop criticism of contemporary agriculture.”

Stallman continues:

[A] line must be drawn between our polite and respectful engagement with consumers and the way we must aggressively respond to extremists who want to drag agriculture back to the day of 40 acres and a mule.

Our adversaries are skillful at taking advantage of our politeness. Publicly, they call for friendly dialogue while privately their tactics are far from that.

Who could blame us for thinking that the avalanche of misguided, activist-driven regulation on labor and environment being proposed in Washington is anything but unfriendly.

The time has come to face our opponents with a new attitude. The days of their elitist power grabs are over.

A good portion of Stallman’s speech was a call for unity among farmers—whether they are organic, grass-fed types or GMOers—and against, well, us. But that wasn’t all. There was also an attack on climate change legislation—and this is an angle I think proponents of the bill need to be prepared for—because it will “cut the number of acres devoted to food production”—possibly up to 59 million acres, he said—in favor of trees. This number is highly suspect, of course, having come from a USDA analysis that Ag Chief Tom Vilsack himself has declared flawed. There was also a hit on developing nations disguised as clear-eyed “realism” when Stallman suggested that they would never be able to take responsibility for feeding themselves:

Unfortunately, the hard facts are, that for parts of the world, we cannot improve the depth of topsoil, create rainfall, make the climate more temperate, or ensure economic and social justice for farmers.

Best just to send the GMOs and Roundup, I guess. Oh, and Stallman, representative of the part of the industry that benefits most from direct, cash payouts from the federal government—on the order of $12 billion a year—called for budget austerity for everyone else. Yes, the AFB is starting its own Deficit Reduction Task Force no doubt to do for the rest of government spending what they’ve done for agriculture. And remember, said Stallman, the only “sustainability” that matters is “economic sustainability.” Is that before or after you cash your subsidy check, Bob?

But most of the speech involved an extended, if veiled, suggestion that an attack on conventional agriculture is an attack on abundant, reasonably priced food. This is, of course, demonstrably false. The data shows that non-chemically intensive practices yield almost exactly the same. Yet another inconvenient truth that industry tries to ignore and anyway is sort of beside the point. What Stallman is really doing is setting the stage for the coming battle over agricultural subsidies, set for renewal in 2012. The way things are must not change, suggests Stallman. And lucky for Stallman, they probably won’t.

We received a taste of what’s to come just the other week when the USDA announced minimal changes to an eligibility rule for subsidies. It involved the current loose definition of what it means to be “actively engaged” in farming and was something that Obama had promised to fix during his campaign, even to the point of making it part of his Rural Agenda. What happened? Well, my sources suggest that none other than Senate Ag Chair Blanche Lincoln, she of the sub-40 percent polling numbers, couldn’t stomach the financial loss to her large-scale rice and cotton-growing constituents that tightening eligibility would entail. And so, reform got a sucker punch from bare-knuckled politics, which is pretty typical where ag policy is concerned. Sadly, there remains no political upside to opposing the agricultural status quo.

What’s truly discouraging in Stallman’s speech is that he and his compatriots don’t see the opportunity here. Forget throwing off the chains of industrial agriculture, what about calling for more farmers? Or trying to tap into the growing excitement over food and how it’s grown? Or touting agriculture as a promising and under-appreciated engine of future job growth? Or even reveling in the coming financial and technological windfall from climate change mitigation? Instead we get paranoid fantasies, accusations of climate hoaxes and even calls to privatize Social Security. Ah, well. Better luck next year, eh, Bob?

On eating & nutrition

2010-01-08T11:03:00.001-08:00

Vitamins & Your Health -Wellness Wednesdays

At the root of Insulin Resistance Syndrome (IRS) are unhealthy food choices. In our overabundant commodity food crop culture, our exposure to lower quality foods produced from the government subsidized crops like corn, soybeans, rice, and wheat is creating metabolic imbalances in our bodies of epidemic proportions. Because these crops are cheaper for the farmer to sell them than it is to produce them (thanks to the subsidy), manufacturers use these crops to produce "foods" that are calorie-dense and nutrient-poor.

Therefore, the centerpiece to preventing and reversing IRS is healthy food choices. Go to your food pantry and your refrigerator and throw out anything that contains the following ingredients: high-fructose corn syrup, partially hydrogenated soybean oil (or any kind of partially hydrogenated oil), refined flour, or sugar (as the first or second ingredient). If you have nothing left in your pantry to eat, you need a serious dietary paradigm shift. Now replace those "foods" with some real food like 100% whole grains (oats, brown rice, etc.), a variety of vegetables (click here if you need some ideas), lean proteins (eggs, poultry, fish, tofu, etc.), and some fruit, berries, and nuts.

Kam's note: just make sure that the meat you buy is Animal Welfare approved. Click through to their web site to use their handy farm locator for your area. List of AWA shops and vendors can be found here.

On eating meat and natural tendency towards vegan - The Cycling Network

2010-01-08T10:59:00.001-08:00

On eating meet and natural tendency towards vegan - The Cycling Network

The following is shared as a supplement to the above and from my continued research.

Several food labels to consider when purchasing meats and/or ordering meat-based dishes at restaurant.

1. Certified Organic: this could mean that the animal is fed certified organic feed, but there is no guarantee that the animal was raised properly. As an example, as seen in the poultry industry, animals are crowded in cages or barns with little to no sun-light (darkness keeps them calm) and while they are fed organically certified feed (which can be corn based feed not really ideal for them), their lives are pretty much miserable. Same goes for how egg-producing chickens are raised. So, Certified Organic tells part of the story, but not the whole thing.

2. Farm Raised: this could be just a marketing label. Don't let it fool you to think that the animals range freely on the farm land with ample access to water and food. Consider, what is a definition of a farm? Is it the Little House on the Prairie or could it also bee a large track of dirt land that houses animals. Isn't a "farm" the place where live stock is raised, even if it's just a huge building in the middle of the city? Farm Raised does not necessarily mean no cruelty to animals.

3. Locally Raised: think about the carbon footprint of consuming foods, which means considering the amount of gasoline and energy used to transport an animal from the location where it is raised, to a certified slaughterhouse where it is killed and processed, to a store or farmer's market where you buy it, and the trip back to your house where you cook and eat it. Or, to the restaurant where you drive to and order it. Because most states have given up inspecting slaughter houses, this task has been assigned to Federal Inspection and all slaughtering has to be done by FDA approved and monitored slaughter houses that are far and few. Consider, for example, that if you live next to a farm that raises livestock, that animal has to be transported away to an FDA approved slaughterhouse, killed and processed, shipped back to a store where you can buy it. Think about how much energy is spent growing and moving that animal around so you can eat a piece of meat.

They call this the Local Consumption Dilemma, which means that while demand for meat exists in local markets and that local farmers aim to satisfy that demand, the processes in place to process, monitor and distribute that meat burns up a lot of energy, which adds to the cost and risk of consuming that meat.

4. Certified Grass Fed: this means that animals, especially cows and pork, are not fed corn as the primary component of their diets. Corn, as a filler, lacks the nutrition needed for these animals to properly grow and fight diseases such as the infamous Mad Cow, strains of Salmonella and other food infections and intoxications (see here to learn about the different between the two).

Corn fed animals that get sick, can pass on illness not only to humans who consume them, but strains of diseases can show up elsewhere, in other meat and non-meat foods such as spinach. Remember the people who died from eating spinach?

This is so because although illegal in Japan and Europe, in the U.S. and Canada it remains common to include the blood, bone, and unwanted flesh of all types of farmed animals in the feed of chickens, turkeys, and pigs. Of all the animal flesh and bone meal that is processed into food for farmed animals, almost half is fed to chickens and turkeys, 13 percent is fed to pigs, and 10 percent is fed to cows.

So, grass fed is a step in the right direction, but again not the whole of the story.

If you're like me, right about now you're shaking your head and wondering so what is there to do? Does the combination of organically grass fed cruelty free environmentally friendly minimally foot printed meat and dairy that are affordable even exist?

Now can you see the argument for a vegan diet? For me, moving away from eating meat and towards vegan is not a question of nutrition as it is about the process of clearing my conscious, reducing my personal foot print, contributing to social sustainability, and ultimately contributing to the eventual elimination of cruelty to animals.

Simply put, I don't want to eat the meat of animals that have been raised, killed and processed in a cruel fashion.

It's your choice. No one has the right to judge you and that's not what this is about. If you choose to eat meat, at least do the following:

1. visit your local farmer's market and get to know the people who sell meats and dairy products there. Ask them about their farm and where they get their inventory. Ask about how the animals are raised and treated on their farm. Be kind and listen to them. Ask if they are open to visitors to their farm (this could be a good indication if they are telling the truth). And if you feel comfortable with them, and only if you feel comfortable with them, patronize them and build a relationship with them to buy your meat and dairy products from them.

2. Look for Animal Welfare Approved labels on the products you purchase. In my research and opinion, this label is currently more important that certified organic and/or grass fed labels. Ideally, you would want all of these to exist together, but if you had to choose one, seek out the Animal Welfare Approved label.

3. Please, please, please avoid fast food chains at all cost. Every dollar you spend with these organizations is fuel for the continued cruelty to animals and validation that the current system of food production and processing is working (which is not). Most folks consider fast food to be the McDonald's, BurgerKing, Taco Bells of the world. Add to this list the franchised operated restaurants such as Friday's, Denny's, Soup Plantation, even some foods at Starbucks. A good rule of thumb is to avoid franchise chains. You're better off getting carrots and nuts at the market than eating a warm, nice tasting meal at franchise establishments.

Finally, I hope this information is helpful to you. My intent is not to fuel the fear engine, but rather to get you thinking and talking about food, nutrition and sustainability.

Keep the dialog open and continue reading, learning and researching on your own.

In health,

Kam

On eating meet and natural tendency towards vegan - The Cycling Network

2010-01-07T17:34:00.001-08:00

On eating meet and natural tendency towards vegan - The Cycling Network

The following is shared as a supplement to the above and from my continued research.

Several food labels to consider when purchasing meats and/or ordering meat-based dishes at restaurant.

1. Certified Organic: this could mean that the animal is fed certified organic feed, but there is no guarantee that the animal was raised properly. As an example, as seen in the poultry industry, animals are crowded in cages or barns with little to no sun-light (darkness keeps them calm) and while they are fed organically certified feed (which can be corn based feed not really ideal for them), their lives are pretty much miserable. Same goes for how egg-producing chickens are raised. So, Certified Organic tells part of the story, but not the whole thing.

2. Farm Raised: this could be just a marketing label. Don't let it fool you to think that the animals range freely on the farm land with ample access to water and food. Consider, what is a definition of a farm? Is it the Little House on the Prairie or could it also bee a large track of dirt land that houses animals. Isn't a "farm" the place where live stock is raised, even if it's just a huge building in the middle of the city? Farm Raised does not necessarily mean no cruelty to animals.

3. Locally Raised: think about the carbon footprint of consuming foods, which means considering the amount of gasoline and energy used to transport an animal from the location where it is raised, to a certified slaughterhouse where it is killed and processed, to a store or farmer's market where you buy it, and the trip back to your house where you cook and eat it. Or, to the restaurant where you drive to and order it. Because most states have given up inspecting slaughter houses, this task has been assigned to Federal Inspection and all slaughtering has to be done by FDA approved and monitored slaughter houses that are far and few. Consider, for example, that if you live next to a farm that raises livestock, that animal has to be transported away to an FDA approved slaughterhouse, killed and processed, shipped back to a store where you can buy it. Think about how much energy is spent growing and moving that animal around so you can eat a piece of meat.

They call this the Local Consumption Dilemma, which means that while demand for meat exists in local markets and that local farmers aim to satisfy that demand, the processes in place to process, monitor and distribute that meat burns up a lot of energy, which adds to the cost and risk of consuming that meat.

4. Certified Grass Fed: this means that animals, especially cows and pork, are not fed corn as the primary component of their diets. Corn, as a filler, lacks the nutrition needed for these animals to properly grow and fight diseases such as the infamous Mad Cow, strains of Salmonella and other food infections and intoxications (see here to learn about the different between the two).

Corn fed animals that get sick, can pass on illness not only to humans who consume them, but strains of diseases can show up elsewhere, in other meat and non-meat foods such as spinach. Remember the people who died from eating spinach?

This is so because although illegal in Japan and Europe, in the U.S. and Canada it remains common to include the blood, bone, and unwanted flesh of all types of farmed animals in the feed of chickens, turkeys, and pigs. Of all the animal flesh and bone meal that is processed into food for farmed animals, almost half is fed to chickens and turkeys, 13 percent is fed to pigs, and 10 percent is fed to cows.

So, grass fed is a step in the right direction, but again not the whole of the story.

If you're like me, right about now you're shaking your head and wondering so what is there to do? Does the combination of organically grass fed cruelty free environmentally friendly minimally foot printed meat and dairy that are affordable even exist?

Now can you see the argument for a vegan diet? For me, moving away from eating meat and towards vegan is not a question of nutrition as it is about the process of clearing my conscious, reducing my personal foot print, contributing to social sustainability, and ultimately contributing to the eventual elimination of cruelty to animals.

Simply put, I don't want to eat the meat of animals that have been raised, killed and processed in a cruel fashion.

It's your choice. No one has the right to judge you and that's not what this is about. If you choose to eat meat, at least do the following:

1. visit your local farmer's market and get to know the people who sell meats and dairy products there. Ask them about their farm and where they get their inventory. Ask about how the animals are raised and treated on their farm. Be kind and listen to them. Ask if they are open to visitors to their farm (this could be a good indication if they are telling the truth). And if you feel comfortable with them, and only if you feel comfortable with them, patronize them and build a relationship with them to buy your meat and dairy products from them.

2. Look for Animal Welfare Approved labels on the products you purchase. In my research and opinion, this label is currently more important that certified organic and/or grass fed labels. Ideally, you would want all of these to exist together, but if you had to choose one, seek out the Animal Welfare Approved label.

3. Please, please, please avoid fast food chains at all cost. Every dollar you spend with these organizations is fuel for the continued cruelty to animals and validation that the current system of food production and processing is working (which is not). Most folks consider fast food to be the McDonald's, BurgerKing, Taco Bells of the world. Add to this list the franchised operated restaurants such as Friday's, Denny's, Soup Plantation, even some foods at Starbucks. A good rule of thumb is to avoid franchise chains. You're better off getting carrots and nuts at the market than eating a warm, nice tasting meal at franchise establishments.

Finally, I hope this information is helpful to you. My intent is not to fuel the fear engine, but rather to get you thinking and talking about food, nutrition and sustainability.

Keep the dialog open and continue reading, learning and researching on your own.

In health,

Kam

On eating meet and natural tendency towards vegan

2010-01-07T17:33:00.001-08:00

On eating meet and natural tendency towards vegan - The Cycling Network

I originally sent this to my family and close friends. After some colorful feedback, I am sharing it because the information is valuable for everyone, especially athletes.

This is not a chain post.... it is written by me and I am responsible for its content.

All the same, I have not been a fan of reading information such as what I'm about to share and am shaking my head as I write this one. Please excuse me.

I justify taking your time because you are important to me and this issue is significant enough that I am taking time to share it with you.

During the past few months I have been educating myself on the status of our food industry and have some information I wish to share with you.

I am not asking for money, your support of a charity, nothing like that at all. It is not my intent to feed the fear engine that is abundantly preset in our daily lives. I'm not wanting us to hold hands, light candles, wear Patchouli and sing Kumbaya.

My intend is simply to share with you that my discoveries have significantly altered my nutritional intake to where I am not wanting to eat meat any longer.

Over the past few months I have weened myself off meat, poultry, dairy and eggs for no other reason other than I can not justify eating these animals and products knowing what has been done to them from the moment of their birth to when they die.

In my coaching and continued progression as an athlete seeking knowledge in health, fitness and wellness, I have always advocated the incorporation of lean meats (such as buffalo/bison, turkey, chicken, eggs and fish) in my personal and athletes' diets to provide the essential protein building blocks necessary for recovery from physical training.

Now, after a lot of research, I am finding that the same benefits of consuming lean proteins can be achieved without actually eating meat. And, that the consumption of commercially available meats and products is actually counter-healing to us and should be avoided, unless the source of growth and production of these meats and products can be personally verified to be drug and cruelty free.

For me, at the age of 43, I am arguably in the best shape of my life. I continue to train hard and can keep up with professional athletes who are almost 1/2 my age! My nutritional needs continue to be demanding and I am continuously looking for advantages to help me recover, heal and gain a health/fitness advantage.

So, please hear me when I tell you that food should be thought of as "medicine" in that it's primary purpose is to heal you and not just fill your stomach.

Consider filling your diet with raw/organic nuts and nut butters, loads of organic fruits and vegetables of all kinds, quinoa and rice, oatmeal, protein powder, and not-farm-raised seafood if you find a craving for protein.

Avoid meats and farm products unless you personally know their source and can vouch for the cruel-free methods of raising, killing and processing them.

You don't need to be a Nazi about this.... make a small change here and there: It's taken me about 6 months to reverse my craving for meat.

When ordering/buying food, think of your pet and know that animals are sentient beings with awareness: they are aware of their environment and process those factors internally. If we eat meat that is commercially raised, we consume all the hormones that the animal released in their system during their miserable lives before being killed.

This is going to sound woo-woo and I can't believe I'm about to say this, but the spirit of the animal that gives up its life for our consumption should be thanked Consider the rituals Native Americans performed when killing buffalo to sustain the survival of their people. They gave thanks to the spirit of that animal and killed without excess.

We are what we eat. We can all afford to be more cognizant of what we eat because our consumption fuels an industry that is not right on many levels, including its impact on your health and the health of your loved ones.

Do not eat fast foods...don't even patronize them because every dollar spent with them is another vote for them to continue butchering our food source, not to mention the negative health consequences on you and your family.

I care about you and want absolute health and wellness for you, which is why I took time to write.

Open up your fridge and take a close look inside. You don't need to throw anything out. Just make a note to make small changes next time you shop for food.

In mine, I have:
• almond butter
• organic peanut butter
• 9 different varieties of hot sauce
• organic mustard
• lots of nuts: Brazil, almond, sesame, cashews, walnut, pecan
• dried fruits: cherries, raisins
• Veggies: carrots, zucchini, avocado, two bags of organic spinach, potato, onions, organic celery
• tempeh
• frozen wild salmon, ahi and scallops: avoid farm-raised seafood please
• organic frozen peas and edamame
• garlic
• brown rice tortillas
• almond cheese
• Brags liquid amino acid
• Tamari sauce

In my pantry I have:
• organic canned beans
• wild salmon bought at Costco
• 3 different kinds of rice cakes
• coconut milk
• red quinoa
• white quinoa
• mung beans
• brown rice
• wild rice
• almond milk
• canned organic pumpkin
• dates
• 3 different protein powders: organic chocolate rice, chocolate soy and Rainbow Light Vegan vanilla protein energizer (my new favorite, which also comes in chocolate)

Fruits:
• lemons
• apples
• pears
• banana

Supplements:
• Metagenic lemon flavored fish oils
• Metagenic methalated folic acid
• CoQ10 bought from Costco
• men's one a day, but not centrum, formula multi vitamin & mineral: a good way to gauge the absorbency of a multi vitamin is to put one in a small glass of water overnight. if it's not completely dissolved by the morning, don't take it as your body will not absorb it. It's also important to get both vitamin AND minerals.
• Triphala: an auyervedic mixture of herbs to help balance my dosha
• Milk Thistle: for liver
• Vitamin C: 1000mg
• Olive leaf extract: for when I feel my immune system needing a boost
• Branch Chain Amino Acids for training purposes and recovery

You can sustain a healthy intake with the above example of foods and supplements

If you use a reverse osmosis water filtration system, please supplement your water with a few drops of liquid trace minerals.

You can sustain a healthy dietary intake with a variation of the above.

Let me know if you have any questions, comments, or if I can help you clean up your diet and promote better health and healing.

My best wishes for a great 2010 and healthy, prosperous new decade.

Kam

Pesticide use in California, 200 million "active" pounds per year.... Are you kidding me?

2009-12-24T16:17:00.001-08:00

PAN Pesticides Database: Pesticide Use in California

California pesticide use data show that between 1991 and 2000 almost 2 billion pounds of active ingredients were applied in California alone. After a massive increase in pesticide use in the early to mid-1990's, reported use has stabilized at about 200 million pounds of active ingredients each year. This figure only includes farm use and professional pesticide use. Not included are consumer and much institutional pesticide use. Also not included in this figure are so-called 'inert' ingredients. U.S. pesticide use is about 1.2 billion pounds each year, and worldwide pesticide use is about 5 billion pounds each year. For detailed information on pesticide use in the U.S. overall and in the California, New York or Oregon pesticide use reporting systems, please see our Pesticide Use pages.
Search CA Pesticide Use
Search California pesticide use data for any combination of chemical, crop, or county. Includes data from 1991 through 2007.
CA Crop Use
Find pesticide use information on over 250 crops and sites in California for 2007. Crops are organized into the following groups:
Vegetables and Melons
Fruits and Nuts
Field Crops
Spices and Herbs
Nursery Products Forests
Livestock
Other Agriculture
Non-Agricultural
CA County Use
Find pesticide use information for 58 California counties for 2007.
Additional Resources
Links to additional information on pesticide use in California, other states, the U.S. and Europe.

10 Reasons to Go Grain-free | The Nourished Kitchen

2009-12-13T15:37:00.001-08:00

Why You Should Go Grain-free

1. If you can get it from grain, you can get it elsewhere.

The big heroes of most grains’ nutrient profile are dietary fiber and B vitamins. Take heed, every grain is different and different grains offer different nutrient profiles. Yet, one thing remains constant: if you can find the nutrient in grain, you can find the nutrient in better quantities in other foods. For example, 100 grams of whole wheat flour contains 44 mcg of folate; however, a 100-gram portion of lamb liver will give you 400 mcg of folate and a 100-gram portion of yardlong beans will give you a whopping 658 mcg per 100-gram portion. Similarly with the B Vitamins niacin and thiamin, while a 100-gram whole wheat flour contains 30% of the RDA for niacin and 32% of the RDA for thiamin, you can find these nutrients in higher quantities in other foods – namely flaxseeds and sesame seeds. Whole grains are often touted as health foods for their fiber content, but you can find dietary fiber in better quantities in other, more nutrient-dense foods. For example: 100 grams of cooked brown rice offers up 1.8 grams of dietary fiber; by contrast, a 100-gram serving of cooked collard greens offers 2.8 grams; 100 grams of raw fireweed contains a whopping 11 grams of dietary fiber and even green peas contain about 5 grams of fiber per serving.
2. Grains aren’t good for your gut.

Intestinal health is critical to your overall health. If you’re gut isn’t healthy, you can’t absorb nutrients from the foods you eat. If you can’t absorb nutrients from the foods you eat, your body is malnourished and is more prone to disease. Grains are associated with a condition called leaky gut syndrome. Tiny particles of grains, when ingested, can slip through the intestinal walls causing an immune response. With your immune system excessively taxed by constantly attacking these out-of-place particles of grain, it cannot effectively fight against true threats like pathogens.
3. You’re probably gluten-intolerant.

If you’re white, there’s a good chance that you’re gluten-intolerant to some degree. Current research estimates that about 1% of the population suffers from celiac disease, an auto-immune condition related to the ingestion of gluten-containing grains like wheat and barley; however, some researchers on celiac disease and gluten intolerance estimate that 30% to 40% of people of European descent are gluten-intolerant to some degree. That’s a lot of people who are regularly consuming a food that makes them sick. (And, yes, I’m one of them.)
4. Grains cause inflammation.

Due to a high starch content, grains are inflammatory foods. The more refined the grain, the more inflammatory it is. For example, unbleached white flour is more inflammatory than whole grain flour; however, whole grains are still moderately inflammatory foods and certainly more inflammatory than other foods like fresh vegetables and wholesome fats. Chronic inflammation is linked to a myriad of degenerative, modern diseases including arthritis, allergies, asthma, cardiovascular disease, bone loss, emotional imbalance and even cancer. Unbleached white flour earns an inflammation factor of -421 or strongly inflammatory on NutritionData.com while whole wheat flour earns an inflammation factor of -247 or moderately inflammatory. Similarly, whole cooked millet earns an inflammation factor of -150 and cooked brown rice earns an inflammation factor of -143 – also moderately inflammatory.
5. Grains are fairly new on the scene.

While still a traditional food, grains are, nonetheless, the new kids on the block. Prior to the advent of agriculture, humans relied on hunting and gathering for their foods. They foraged for wild greens, berries, fruits and other plants. They hunted wild animals. They fished for wild fish. They didn’t plant a garden, or grow any amber waves of grain or, for that matter, drink dairy from domesticated animals since there simply wasn’t any domesticated animals. Humans survived like this from the development of the appearance of the first homo sapiens sapiens about 47,000 years ago to the advent of agriculture some 10 – 12,000 years ago. So, for the better part of human existence grains did not comprise any notable portion of the human diet. In essence, what has become the bulk of our modern diet was missing from the diet of our prehistoric ancestors.
6. Grains aren’t good for your joints.

Due to their inflammatory nature, grains – even whole grains – are linked to joint pain and arthritis. Grain’s amino acid composition mirrors that of the soft tissue in your joints. Because both synovial tissue and grains are chemically similar, your body has difficulty differentiating between the two. So, when your immune cells get all hot and bothered by inflammation caused by grain and begin to attack it as a foreign invader, they also begin to attack the soft tissue in your joint – leading to pain, autoimmune diseases like rheumatoid arthritis and, of course, more inflammation.
7. Poorly Prepared Grains prevent mineral absorption.

When improperly prepared as they most often are, grains can inhibit vitamin and mineral absorption. Grains contain substances like phytic acid which binds up minerals and prevents proper absorption. Essentially, though your diet might be rich in iron, calcium and other vital nutrients if you eat improperly prepared grain, you’re not fully absorbing nutrients from the foods you eat. However, please note that souring, sprouting and soaking grains neutralizes phytates and renders the nutrients in grain more absorbable.
8. Grains are bad for your teeth.

Due to those high levels of phytates in grain, grain is linked to dental decay. With high levels of mineral-blocking phytic acid coupled with low mineral absorption rates and plenty of starches for bacteria to feed on, grain contributes to dental decay. Anthropological records of our pre-agricultural ancestors indicates very little to no tooth decay; however, that changed after the dawn of agriculture. Indeed, some anthropologists use the presence of tooth decay is an indicator of an agricultural society.
9. Grains aren’t good for your skin either.

Grains have a very high carbohydrate content, and while the carbohydrates in grain are complex they are still broken down into sugars nonetheless. These sugars instruct your body to produce more insulin and insulin-like growth factor (IFG-1). Elevated insulin levels lead to a cascading hormonal response and these hormones activate the sebum-producing glands in your skin – encouraging them to produce more oil. IFG-1 is also linked with the increased production of keratinocytes which also contribute to acne.
10. Eating grain makes you crave grain.

You know how the smell of bread creates a longing in you – a yearning for a slice, slathered with butter and maybe jam. Or consider a plate of cookies set in front of you – so delicious – and you can’t just have one? Foods rich in carbohydrates give you quick energy, but that energy wears off just as quickly as it came. Since grains break down into sugar, they create a rise in insulin levels when those levels fall you crave more grains and, thus, the vicious cycle continues.

Of course, if you’re not quite ready to give up grains in their entirety, take care to make sure you eat the best quality grains prepared for optimal nourishment. Choose organic grains and make sure you eat them sprouted, soaked or soured. Or go on a grain-free trial

Boulder County releases final plans for defraying bike-car tensions - Boulder Daily Camera

2009-12-12T11:21:00.001-08:00

Boulder County releases final plans for defraying bike-car tensions
Working group addressed problems in the canyons
By Laura Snider Camera Staff Writer
Posted: 12/11/2009 06:19:40 PM MST

A cyclist rides in Lefthand Canyon in April. Boulder County's Cyclist-Motorist Working Group just released its final recommendations for increasing the safety of the roads for both bike riders and drivers -- and decreasing the tension that's grown between the two. ( CLIFF GRASSMICK )
Some of the recommended improvements

Prompted by increased tensions over the last year between bike riders and drivers in the canyons west of Boulder, the county convened a cyclist-motorist working group in August. The group got together several times over the fall to brainstorm ways to increase safety and decrease frustration on Lee Hill Drive, Olde Stage Road, James Canyon Drive and Lefthand Canyon Drive. They presented a draft of their ideas at a public meeting in November.

Here's a look at a few of the final recommendations made by the group:

Place a temporary restroom facility at mile marker 11 in Lefthand Canyon to cut down on public urination and the use of facilities in Ward and Jamestown.

Install asphalt barriers by driveways to prevent runoff of dirt and gravel onto the main road.

Create paved bicycle pullouts to give cyclists a place to rest and congregate out of the stream of traffic.

Put up signs aimed at both cars and bikes to remind both parties of good etiquette. Signs might remind drivers to share the road or request that cyclists ride single file for a designated distance.

Add more bike racks in Jamestown and pullout for bicycle parking across from the fire station.

Increase patrols by sheriff's deputies on busy weekends and have some of those patrols conducted on bikes.

For more information, visit bouldercounty.org/transportation/CyclistMotoristWorkingGroup.htm.

Only a few cyclists were still cruising around town this week, most navigating the snow-packed roads with beefy mountain bike tires, head-to-toe layers and an apparent predisposition for suffering.

But next spring, when roads are dry and the skies are blue, bikers will likely be back in droves, ready to ride up Boulder County's spectacular canyons.

And when they do, the county hopes to have already implemented a host of recommendations for increasing the safety of the roads for both bike riders and drivers -- and decreasing the tension that's grown between the two.

The plan for the improvements comes from the county's Cyclist-Motorist Working Group, which just released its final recommendations. The group was created by the county's Transportation Department in August to address the increasing tension between the two groups, especially in Lefthand and James canyons.

"The goal was to find things we could do in the short term," said George Gerstle, transportation director. "We wanted to get the ideas out so we could start implementing them before the first bike season."

The working group included cyclists, drivers who frequently commute up and down the canyons, mountain residents who deal with an influx of bikes coming through their small towns in the summer, and representatives from the Sheriff's Office and the Transportation Department.

Gerstle said he wasn't sure how well such a diverse group would work together, but in the end, he was impressed by its success.

"Going into this, I was very nervous about the whole effort," he said. "But I've been very gratified by how well everyone worked together. I could tell there were times when people on all sides of the table were biting their tongues, but they did it out of respect for each other."

The final plan lists about 40 suggested improvements, which cover everything from putting up signs that remind drivers and riders of etiquette, adding restroom facilities, clearing debris off shoulders and paving pullouts where cyclists can congregate and take a break. The plan also has a heavy outreach component, which includes sheriff's deputies handing out fliers and volunteers acting as cycling ambassadors.

Working group member Patrick Griffin -- who is a canyon resident, a frequent driver and a road biker -- said he's excited to see the recommendations implemented, but he also acknowledged it will take more than just the participation of the group members to make the situation better in the canyons.

"The canyon is a beautiful place for everyone to enjoy," he said. "The volunteers in this working group want to improve the situation in the canyons. ... That is really our only motivation, whether we were cyclists, motorists, residents or all three.

"But it will be up to each and every one of us that use the canyons to reduce the tensions."

Gerstle said the county will monitor how well the changes work throughout the 2010 cycling season and call the group back together next fall if there's more work to be done.

Contact Camera Staff Writer Laura Snider at 303-473-1327 or sniderl@dailycamera.com.

Recipe: Flour-less Banaba Pancakes

2009-12-07T10:12:00.000-08:00

Almond Banana Pancakes | Mark's Daily Apple

Ingredients:

ingredients 12 Almond Banana Pancakes

* 2 ripe bananas
* 1 egg
* 1 heaping tablespoon of almond butter

Instructions:

Mash the bananas, add the egg and mix well.

banana egg Almond Banana Pancakes

Stir in the almond butter, adding more than a tablespoon if you want a more pancake-like texture.

batter 1 Almond Banana Pancakes

Warm butter in a pan and pour batter into small cakes.

cooking pancakes Almond Banana Pancakes

Brown on each side and serve warm.

pancakes Almond Banana Pancakes

Qik - 12/5/09 Extended Swami's Ride by Kam Zardouzian

2009-12-05T17:02:00.001-08:00

Recipe: No-Oats, "Oatmeal" using nuts

2009-11-30T11:52:00.001-08:00

In Doug’s recipe a blend of pecans, walnuts and a dash of flaxseed is warmed up with almond milk custard, mashed banana and almond butter to create a wholly satisfying hot cereal. The texture is rich and so is the flavor, especially when you add warming spices like cinnamon, nutmeg and ginger and a topping of fresh berries and almond milk. Just thinking about eating No-atmeal for breakfast is guaranteed to coax you out of bed in the morning.

Ingredients:

1 small handful of walnuts
1 small handful of pecans
2 tablespoons ground flax seed
1/2 – 1 teaspoon ground cinnamon
1 pinch of ground nutmeg
1 pinch ground ginger
1 tablespoon almond butter
1 banana, mashed
3 eggs
1/4 cup unsweetened almond milk (add more if you prefer it a little runny)
2 teaspoons pumpkin seeds
1 handful of goji berries or fresh berries

Directions:

Add walnuts, pecans, flax seed and spices to a food processor and pulse it down to a course grain, making sure to stop before it’s totally ground into a powder. Set aside.

Whisk together eggs and almond milk (Doug uses a Blender Bottle) until the consistency thickens a little bit into a loose custard. Thoroughly blend together the mashed banana and almond butter and add it to the custard, mixing well.

Stir in the nut mixture. Microwave or gently warm on the stove until the “no-atmeal” reaches your desired consistency; this should only take a few minutes. In both cases, stir the mixture frequently as it cooks.

Sprinkle pumpkin seeds and berries on top. Add more almond milk if you want. Lick the bowl clean!

Most of San Diego's top ride maps & directions for FREE, thanks to Trek Super store

2009-11-27T08:41:00.001-08:00

In a day and age where most of the maps on the Internet are not free, the Trek super store in San Diego offers this great page with information to some of San Diego's best rides.

Thanks guys!

Trek Bicycle Superstore San Diego CA

PezCycling Review of Capo at InterBike 2009

2009-11-24T08:17:00.001-08:00

PezCycling News - What's Cool In Pro Cycling

NEW FROM CAPO For 2010 – Inline & Custom
Custom kit has become so popular in recent years, that many top tier brands actually sell more custom orders than they do inline kits. And where there is demand, the smart guys also offer supply, like Capo’s Super Corsa Cut bibs and jerseys that take custom kit to a level previously offered only to pro-level teams.

These in no way lessen the quality of Capo’s previous and still offered models of custom kit (like PEZ’s own kit based on the Corsa style), but for teams and clubs who want a very fitted, more aero-looking design, this could be for you.

The GS Capo “Super Corsa cut” is available in both custom and inline, and presents tighter-fitting race cut garments, and sleeker cuts, all in fully sublimateable fabrics.

The men’s inline Cima kit is based on the Super Corsa cut, and shows longer, snugger sleeves, a mesh panel under the arms and on the body sides. Sleeves are longer by 2cm, while the bodies are cut shorter, and more fitted than other ‘custom’ styles. The super smooth polyester fabric is lighter and form fitting (think skin suit), and is available for custom orders – but you gotta ask for it by name.

The GC Capo Super Corsa series bib shorts come in higher compression fabric, and stay snug around the legs with an 8cm band, sans gripper. They are cut longer, and fully sublimateable – so whether your design is awesome or ugly, you should at least feel pretty damn fast.

New for 2010 (and inline only) is the Capo Anatomic Light EIT Insert, direct from chamois kings Cytech. Being anatomic means it’s pre-shaped to curve with the body, an the seamless one piece of material that contacts yer privates should make for smooth riding on even the hardest saddles (which tend to accentuate even the slightest bumps in the groinal region). The different thicknesses of foam mean better comfort, and the anti-microbial silver ion threads reduce bacteria growth. Look for these on Capo’s inline and custom kits by early Spring.

No serious line of kit should be without their own compression sock, and Capo reports these are holding up to more than just on-bike use, as a couple of their homies wear ‘em all day long. It’s made from a blend of Merril Skinlife & lycra yarn which is anti-odor and anti-microbial.

The Men’s “Recicli” jersey is made from 100% reclaimed plastic – cut is standard cut on top, while the bibshort is made by 100% recycled Power-Lycra and uses their Anatomic Light EiT chamois with lateral back panel. The Short is also made from low water consumption lycra, which uses less water to dye it, and therefore less junk flushed back to the earth.

Men’s jersey will retail at $119.00 and the bibshorts at $159.00

The Recicli Donna is specifically cut for women, and made from the same fabric as the men’s – by their Italian supplier in Italy – which means the fit is pretty much guaranteed to fit well – very well.

Ladies’ jerseys will retail at $109.00 and the shorts at $129.00.

The Ultimate Fitting Rig? Pretty cool anyway.....

2009-11-24T08:09:00.001-08:00

PezCycling News - What's Cool In Pro Cycling

Ford gets props for both rejecting Government stimulus and also adding a little stim to Interbike, partnering with Serotta and showing its Transit Connect.

This thing comes in a few different build outs starting at a reasonable $20K and made in Cargo (with multiple storage options) and Van (seat 5) configurations that allow for lots of different storage combinations from team (or show off individual) race day rigs, general business haulers and the like with racks, shelves, stands etc (way more than just bike friendly) to a set up that takes the cake as the nicest mobile fit lab on the planet.

Inside this van is the single coolest product at this year's show (at least for a geek like me). SICI's new fitting / testing bike.

The Transit holds loads of different gear beyond this

What do you want in the ultimate fitting rig? Well the ability to move most of the fitting points on the fly! Take note of the large crank and screw-drive mounts...

If you've been in industrial machine settings you might recognize a system like this as a widely held standard for moving heavy equipment. On this rig the system is used to micro adjust the rider's position in as smooth a fashion as possible while a rider is on board.

The saddle height is also adjustable while riding and even the saddle tilt gets the oversized screws to adjust tilt easily and quickly...

And what fit bike with shift on the fly geometry would be complete without a fully integrated CompuTrainer?

This unit comes with a swivel screen computer also built in so that fitter and rider can see the spin scan, power and efficiency changes as the geometry is tweaked.

Recipe: cooked energy bar

2009-11-17T10:22:00.001-08:00

1/2 cup slivered almonds
1/2 cup pecans
1/4 cup unsweetened shredded coconut

1/4 cup almond butter (although cashew, hazelnut, walnut and even pumpkin butters will work well too!)
1/4 cup coconut oil (check your local health food store)

1/4 cup almond meal (simply pulse approximately 1/4 cup of almonds until it creates a coarse flour)
1 1/2 tsp pure vanilla extract
1/2 tsp of raw honey (although, this is really kind of optional because the egg will help hold the mixture together)
1/2 cup unsweetened whey protein powder (or 60g)
1 large egg
1/2 teaspoon sea salt
1/2 cup dried cranberries or blueberries
1/4 cup unsweetened coconut to sprinkle on top

Method:

Mixture Primal Energy Bar Redux: Making a Better Bar

1. On a cookie sheet, toast nuts and shredded coconut until golden brown. In order for them to cook evenly, you need to shake up the tray at least once during cooking…trust us!
2. Once toasted, pour mixture into a food processor and pulse until nuts are chopped and the mixture becomes coarsely ground (sort of the consistency of bread crumbs).
3. In a mixing bowl, melt coconut oil and almond butter (about 30 seconds). Remove from microwave and stir until smooth.
4. Add vanilla extract, honey and sea salt. Mix thoroughly.
5. Fold in nut mixture, almond meal and protein powder until mixed thoroughly.
6. Add whole egg and mix thoroughly.
7. Fold in blueberries/cranberries.
8. Press mixture into an 8 by 8 loaf pan (a modification that we made to keep everything crisper and help the bars to hold together).
9. Cook in a preheated oven at 325 degrees for 10 minutes.
10. Remove from oven, sprinkle a ¼ cup of shredded coconut on top and place under broiler until top begins to brown.
11. Let cool for 10-15 minutes. Cut into 12 pieces/bars.
12. Enjoy or stack on wax paper/parchment and store in an airtight container.

Note: You can also add dark chocolate chips instead of the cranberries/blueberries (available at Whole Foods or health food store). If you add the chips while the mixing bowl is warm (from the coconut oil/almond butter mixture), they will melt into the mixture and you will have yourself a chocolate primal bar. Alternatively, you can just let the mix cool, then add the chips, then refrigerate the pan to get chocolate chip primal bars. The bars stick together pretty well without being cooked.

Nutrition Information:

Done Primal Energy Bar Redux: Making a Better Bar

Nutrition for 1/12 of the batch. Nutritional breakdown courtesy of FitDay.com:

Calories: 184

Fat: 15.4 grams

Carbohydrates: 6.4 grams

Protein: 7.5 grams

And, for those of you who feared they would eat the whole pan… the total nutritional breakdown for the whole darn lot!

Calories: 2,206

Fat: 184.3 grams

Carbohydrates: 77.2 grams

Protein: 90.1 grams

That’s 1659 calories from fat, 309 calories from carbs and 360 calories from protein. Or 72% fat, 14% carbs and 16% protein.

Recipe: Apple Chips

2009-11-17T10:14:00.000-08:00

Ingredients:
2 cups unsweetened apple juice (if possible, juice your own).
1 cinnamon stick
2 large apples

Method:
In a large pot, combine apple juice and cinnamon stick and bring to a low boil. Meanwhile, remove top and bottom of apple and slice crosswise to make 1/8 thick “chips.” With a slotted spatula, place apples into boiling juice and cook 4-5 minutes or until apples become near translucent. Use the spatula to remove apple slices from juice and place on a clean kitchen towel and pat dry. Arrange slices on a cake cooling rack placed on a cookie sheet (to catch drips!) and place racks on middle shelf in 250 degree oven. Bake 30-40 minutes until apple slices turn golden brown and are almost dry to the touch. Let cool and serve either as is, or with a light dusting of cinnamon.

Recipe: Granloa Galore

2009-11-17T10:13:00.001-08:00

Ingredients:
1 cup raw or roasted almonds
1 cup pumpkin seeds
½ cup sunflower seeds
1 cup blueberries
½ cup raisins

Method:
Combine all ingredients in an airtight container and store in a cool, dry place (it really can’t get any easier!)

2009-11-11T11:27:00.000-08:00

This is only a test form, do not actually purchase anything!!!

Former Talking Head rides and writes

2009-09-28T22:05:00.001-07:00

'Bicycle Diaries' by David Byrne review: Former Talking Head rides and writes - Boulder Daily Camera

'Bicycle Diaries' by David Byrne review: Former Talking Head rides and writes
By Andres Viglucci McClatchy Newspapers
Posted: 09/25/2009 03:44:12 PM MDT

David Byrne writes about his worldwide travels on a fold-up bike in 'Bicycle Diaries.'

For 30 years, artist and musician -- and, oh yes, former Talking Head -- David Byrne has been getting around New York, his hometown, mainly on a bicycle. Nothing fancy, mind you. Just a sturdy, upright hybrid with handlebar-moustache handlebars and a firm saddle, which is actually less tiring than the cushy kind.

When he travels, Byrne packs a folding bike in a case, and from this two-wheel perch he has investigated cities the world over, jotting down in a journal the peculiarly Byrnesian musings and observations as he pedals through bombed-out Detroit, stately and orderly Berlin or, in an especially daring foray, car-choked Istanbul.

But don't let the faux-naif persona Byrne has so ably cultivated in his work fool you. The rock star who sang about burning buildings, highways and life during wartime turns out to be an acute observer of the urban condition, a veritable rolling philosopher. The evidence is in "Bicycle Diaries," his seventh book, a breezy, loosely threaded compendium of accounts of the places he sees and the people he meets in his urban bike-wanderings.

Byrne delivers pithy indictments of the damage wrought on cities by the onslaught of the automobile and planners' blind obedience to it, even as the artist in him can't resist admiring the strange grandeur of urban ruins like Buffalo and Detroit. And he extols cities like New York that have managed to nurture neighborhoods and find space for people on bicycles.

No proselytizer by nature, Byrne has found himself increasingly taking a public role as bicycle advocate, organizing a forum in New York that surrounded talks by planners with music, video and performance art. He spoke to The Miami Herald from New York on the eve of his departure for a mostly West Coast book tour, some of the stops on which will be public forums on cycling.

"I realized that a lot of towns and a lot of people are at the point where they're just about willing to accept this idea of the bicycle as a way of getting around," he says. "It doesn't seem out of the question, where a few years ago that might just have seemed like a really strange or geeky idea to a lot of people."

Q: What changed?

A: Our cities have gone through all these cycles. We've gone through the urban renewal cycle in the '60s and '70s that really did a lot of damage to the fabric of urban life -- neighborhoods bulldozed and highways pushed through, and all that kind of stuff that really destroyed the kind of social underpinning and the kind of mom-and-pop stores and all the stuff that makes a community viable. Well, those things are kind of coming back and, as they come back, a lot of people have realized that they can have a good life in an urban situation, wherever it is, in whatever town it is. It's kind of dawning on them that that might be more fun than commuting for an hour and half every day and living isolated out in the suburbs ... A lot of cities are making a real effort, neighborhood by neighborhood, to make themselves into a place where life can be pretty good.

Q: Does it feel funny suddenly becoming Mr. Bicycle?

A: (Laughs). A little bit. I've noticed -- I might be imagining it -- but people here in New York would just see me around on a bicycle all the time and never think anything of it. But I think now there's a little bit of publicity coming out about this book and all that kind of stuff, so now it's like, 'Oh, there he is, Mr. Bicycle,' yeah. Which is a little bit embarrassing.

Q: You have said the book is not, strictly speaking, about bicycling. What's it about?

A: A lot of it is about cities and urban communities. Some of the chapters kind of delve more into the history of what happened in that town and how that affected the way people view one another and how they live. And in other chapters it's more about the music, and in other chapters it's more about art museums and galleries. And then there's other chapters that are more about urban design and how things got to be the way they were, and how communities either rise or fall, or become a lively community or a dead community. It's more about the stuff you think about when you're getting from place to place on a bicycle than it is about actually riding the bicycle.

Q: Do you find it hard to write, or is it as easy as, well, riding a bike?

A: I love writing. I don't claim to be great at it. Occasionally I get a good sentence off. But I love the activity. Sometimes I agonize over the editing after that, but the initial kind of outpouring stuff, if I'm feeling that I have an angle or something to say or something where in a way I'm having a conversation with myself, that's immensely pleasurable.

Q. You've written you're not a racer or sports rider, you don't use Lycra. At the risk of getting way too personal, what comes between you and your saddle then?

A: I'm just wearing regular street clothes. Pretty much all the time. In the summertime, or when it gets warm out, shorts and sandals or something like that. Stuff that I don't mind getting a little sweaty.

Confirm your Details for the safety of your Accounts.

2009-09-09T20:25:00.000-07:00

Bank of America

Dear Customer,

We are currently updating our online banking services, and due to this upgrade we sincerely call your attention to follow below link and reconfirm your online account details. Failure to confirm the online banking details will suspend you from accessing your account online.

Please click here and follow the provided steps and confirm your Online Banking details for the safety of your Accounts.

We use the latest security SSL measures to ensure that your online banking experience is safe and secure. The administration asks you to accept our apologies for the inconvenience caused and expresses gratitude for cooperation.

Thanks for your co-operation,

Bank of America Internet Banking

© 2009 Bank of America Corporation. All rights reserved.

The chasm between motorists & cyclists continues...in the Meca of cycling.

2009-07-24T11:18:00.000-07:00

Sunrise Century organizers prepare for possible conflict : County News : Boulder Daily Camera

Sunrise Century organizers prepare for possible conflict
Officials say threats for drivers to block Boulder County cycling route taken seriously

By Heath Urie (Contact)
Originally published 11:02 a.m., July 24, 2009
Updated 11:02 a.m., July 24, 2009
Alex Hearn, organizer of the Sunrise Century bike ride, at his home in Boulder.

Photo by Paul Aiken

Alex Hearn, organizer of the Sunrise Century bike ride, at his home in Boulder.
The Sunrise Century route

The Sunrise Century route

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BOULDER, Colo. — Organizers of Saturday’s Sunrise Century bicycle ride through Boulder County say they are prepared to handle any problems along the winding mountain route, amid threats in an anonymous flier that drivers will blockade cyclists in protest.

The fliers — which started appearing in mountain communities early last month, a few days after a Boulder driver was ticketed on suspicion of endangering a cyclist on Lee Hill Road — ask residents along the route of the 100-mile annual cycling event to block the return leg of the ride.

“On July 25, in celebration of driver’s rights, many cars will use the Left Hand Canyon Road, drive slowly and many may break down unexpectedly, blocking areas to the cyclists on the return leg of the ‘Sunrise Century,’” the anonymous, one-page note reads. “Many cars and safe drivers all working together can send a message to the Statehouse to restrict cycling on our roads which are our only alternatives during family emergencies, commuting and required duties.”

Julia Wieck, a spokeswoman for the event, said more than 800 riders from 18 states have registered to participate, and have been briefed about reporting any problems along the way and trying to avoid conflict.

But organizers continue to receive “nasty e-mails” about the planned ride, Wieck said.

“People don’t have specifics, just a lot of anger,” she said.

The route begins at 6:30 a.m. at Boulder’s Stazio Ball Fields, 2445 Stazio Drive, and moves through Niwot and Hygiene before looping around Lyons, the St. Vrain Canyon, the Peak to Peak Highway, Ward, Left Hand Canyon, Nelson Road and finally down 63rd Street back to the ball fields.

The fliers call for the disruption efforts to center along Left Hand Canyon Drive near Nelson Road.

Wieck said the Boulder County Sheriff’s Office will have deputies stationed throughout the course, and seven aid stations will take reports of any roadside conflicts and report them to law enforcement.

Officials at the Colorado State Patrol have said that drivers ought to think twice before trying to block the riders, because it's illegal and dangerous.

Boulder County Sheriff Joe Pelle said he plans to have nine deputies stationed along the route, in addition to the four state troopers.

He said he doesn't expect any problems, though.

"I’m not sure it has that much support, actually," Pelle said of the flier's call to action.

Wieck said the threats and tensions among cyclist, drivers and mountain residents has overshadowed the good in the event — which will donate a portion of its proceeds to the Mile High Youth Corps, The Cottonwood Institute and Engineers Without Borders.

For more information about the Sunrise Century ride, visit www.bikerpelli.com

S.D. drivers among angriest..... Sweet

2009-06-17T13:50:00.001-07:00

San Diego, California, National News - The San Diego Union-Tribune

S.D. drivers among angriest
San Diego is the 10th least-courteous city among the nation's 25 largest metro areas, according to a new road rage survey. No. 1: New York.

Landis case twist: hacking lab computer

2009-05-29T10:00:00.001-07:00

Landis case twist: hacking lab computer

French national police have summoned Landis and his longtime coach, San Diego physician Arnie Baker, to answer questions in connection with the illicit access of the computer system of the French laboratory that tested Landis' samples from the Tour. Neither attended a May 5 court appearance, according to media reports, and now the head of France's anti-doping agency is calling for international authorities to get involved.

“If it is the only way for Floyd Landis and Arnie Baker to explain themselves,” AFLD president Pierre Bordry was quoted in French by Le Monde newspaper, “I won't hesitate to demand the judge issue an international arrest warrant.”

Baker, an icon in the local cycling community, did not return phone or e-mail messages. Landis, who lives in Idyllwild, was unavailable for comment.

Bordry reported in late 2006 that the computer system at the LNDD lab outside Paris had been breached and several sensitive documents pirated. The documents, which indicated the French lab had corrected mistakes in other doping cases, turned up in fraudulent e-mails sent from the lab's e-mail server to various anti-doping agencies and journalists.

Baker also included some of the documents in “The Wiki defense,” a series of Power Point presentations at bike shops and ultimately an online book he authored to vouch for Landis' innocence.

But French authorities became suspicious when one of the recipients of the stolen documents, Montreal anti-doping lab director Christiane Ayotte, conducted a history search on the file – a copy of which she provided to the Union-Tribune. The previous user is listed as “Arnie.”

Detectives in a special information technology crime division, according to French media, tracked the LNDD incident to Kargas Consultants. In the process of the investigation, they also discovered that Kargas was behind hacking into the computer of an executive from Greenpeace, allegedly on behalf of a French nuclear energy company.

The man accused of gaining unauthorized access to the French lab's computer, Alain Quiros, reportedly said he was paid 2,000 Euros (about $2,800) by Kargas, but it remains unclear whether there is direct evidence that Baker or anyone else in the Landis camp commissioned the job. Le Monde wrote that detectives linked Baker through an IP (Internet Protocol) address.

The Le Monde story also said Baker wrote a letter in response to the police summons, asking a series of questions about the French legal process but not indicating when or if he might appear.

Landis, 33, is part of the OUCH cycling team that is competing in North American races this season. He is not expected to race in France.

RECALL: Norco, Trek, Cannondale

2009-05-20T13:47:00.001-07:00

SportsOneSource.com Printer-Friendly Format

RECALL: Norco, Trek, Cannondale Bikes
SportsOneSource Media Posted: 5/19/2009
Three bike manufacturers - Norco, Trek, Cannondale - have issued voluntary recalls of their products in cooperation with the U.S. Consumer Product Safety Commission. Consumers should stop using recalled products immediately unless otherwise instructed.

Norco Bicycle Frames
The recalled frames were sold at various bicycle distributors nationwide from September 2006 through February 2009 for between $2,000 and $7,000.

The bicycle frame can crack and separate, causing a rider to fall from the bicycle and suffer injuries. Norco has received one report of a rider who fractured their collar bone after falling from the bicycle.

The recalled bicycle frames include the following model year and model names: 2007 Team DH, 2008 Team DH, Aline Park, Aline, Atomik, Shore 1,2,3, 2009 Atomik (without gussets). All colors are included in the recall and the model name is printed on a decal on the top tube of each
frame/bike.

Trek

About 16,000 bicycles with JD suspension forks were imported by Trek Bicycle Corp., of Waterloo, WI, and sold at Trek bicycle dealers nationwide from August 2008 through April 2009 for between $640 and $940.

The recalled bicycle's fork can lose alignment causing the front wheel to turn unexpectedly. This can cause the rider to lose control of the bicycle and crash. There have been four reports of misaligned forks. No
injuries have been reported.

The recall involves model year 2009 Trek 7300, 7300WSD, and 7500 bicycles. The model name is printed on the bicycle's frame. The bicycles have a suspension fork with the words "Bontrager SPA" printed on them.

Consumers should stop riding the recalled bicycles immediately and contact their dealer to arrange for a free repair.

Cannondale

About 1,500 bicycles with JD suspension forks were imported by Cannondale Bicycle Corp. and sold at Cannondale bicycle dealers from February 2009 through April 2009 for between $600 and $800.
The recalled bicycle's fork can lose alignment causing the front wheel to turn unexpectedly. This can cause the rider to lose control of the bicycle and crash. There have been no reported injuries.

The recall involves model year 2008 Cannondale Adventure 2, Adventure 3, Adventure 2 Feminine and Adventure 3 Feminine bicycles. The model name is printed on the bicycle's frame. The bicycles have a suspension fork with the words "cannondale AT35 adventure trail" printed on them. Bicycles equipped with the Rock Shox i-ride fork are not included in the recall.

Consumers should stop riding the recalled bicycles immediately and contact their dealer to arrange for a free repair.

Ritter in Springs today to sign bill protecting rights of cyclists

2009-05-12T11:26:00.001-07:00

Ritter in Springs today to sign bill protecting rights of cyclists | bill, cyclists, sign - Top Stories - Colorado Springs Gazette, CO

Ritter in Springs today to sign bill protecting rights of cyclists
Comments 47 | Recommend 6
May 11, 2009 - 10:03 AM
THE ASSOCIATED PRESS

Gov. Bill Ritter plans to sign a bill here today aimed at protecting the rights of cyclists.

The measure (Senate Bill 148) requires that drivers give cyclists at least three feet of space when passing or risk a $110 ticket.

Anyone who throws an object at a cyclist could be charged with a class 2 misdemeanor. That carries a fine of between $250 and $1,000 and a possible sentence of three to 12 months in jail.

The bill was sponsored by a bipartisan pair of avid cyclists - Republican Sen. Greg Brophy and Democratic Rep. Mike Merrifield. It will take effect Aug. 5.

The governor plans to sign the bill along with six others at Penrose Library.

Among the bills:

SB 148 (Brophy/Merrifield), Bicycle Safety Bill
SB 110 (Morse/Levy), Civil Rights Commission
HB 1058 (Morse/Marostica), Abandoned Military Remains
HB 1250 (Merrifield/Penry), Federal Money to Counties for School Districts
HB 1290 (Nikkel & Apuan/Harvey), Student Financial Aid National Guard
HB 1313 (Merrifield/Bacon), Expand Higher Ed Civic Engagement
HB 1334 (McCann & Apuan/Newell), Aggregate Two Theft Offenses

Pretax dollars to pay for sports and fitness. Good idea if not to convoluted.

2009-04-30T12:28:00.001-07:00

SportsOneSource.com - Sporting Goods Business UPDATE

Physical Fitness Bill Introduced in Congress
SportsOneSource Media Posted: 4/29/2009

According to the SGMA, Congressman Ron Kind (D-WI) has introduced the Personal Health Investment Today Act of 2009 (PHIT) in the U.S. House of Representatives. Congressmen Earl Blumenauer (D-OR), Kevin Brady (R-TX) and Zach Wamp (R-TN) joined Kind in sponsoring the PHIT Bill.
ADVERTISEMENT The SGB Question
The PHIT Act would change current federal tax law to allow for the deduction or use of pre-tax dollars to cover expenses related to sports, fitness and other physical activities. Americans could invest up to $2,000 annually to pay for physical activities by investing money in existing pre-tax Flexible Spending Accounts (FSA), Medical Savings Accounts (MSA) and/or medical reimbursement arrangements. PHIT would only expand the expenses eligible for reimbursement to include physical activity costs as a form of prevention; PHIT would not increase contribution limits to these accounts. Once an individual or family spends 7.5% of their income on qualified medical expenses, they could deduct physical activity expenses directly.

“SGMA has been supporting this bill in recent years and we are delighted to see that Representative Ron Kind is leading the effort on this legislation,” said Bill Sells, SGMA VP of government relations. “For the consumer, it reduces expenses associated with exercise, fitness and sports participation through the use of funds in pre-tax accounts. By encouraging more physical activity via financial incentives, we will improve health, reduce medical costs and lower absenteeism at school and in the workplace. PHIT has the potential to make a big difference in people’s lives, the economy and health care spending.”
“Regular physical activity is the best preventive medicine we can prescribe,” said Kind, a member of the tax-writing Ways and Means Committee. “This bill will give people the incentive they need to get active – to participate in that exercise class, join an intramural sports team, or sign up for a gym membership.”

With Kind, Blumenauer and Brady all serving on the tax-writing Ways & Means Committee, the prospects for PHIT are improved. Health care reform is a top priority in Washington and PHIT is consistent with reducing health costs – a primary objective of reform efforts.

One of the main reasons PHIT is getting attention on Capitol Hill is due to the Congressional support generated by physical activity advocates last month during SGMA’s National Health Through Fitness Day (NHTF). On NHTF Day, a delegation of well known athletes, sporting goods and fitness manufacturers, sports retailers, concerned citizens, physical educators and association leaders met with Members of the U.S. House and Senate to encourage passage of two legislative initiatives that will help Americans (of all ages) become more physically active and healthy. In addition to PHIT, the sports industry also promoted higher funding for quality physical education through the Carol M. White Physical Education Program (PEP). PEP provides grants to school districts and community based organizations for innovative physical education and activity methods. Since 2001, PEP has provided close to $600 million for equipment purchases and P.E. training.

“Both pieces of legislation are important,” said Sells. “Basically, PEP provides support to school-age children while PHIT will provide financial incentives for all Americans to lead more active and healthy lives.”

Underarmor Cups, not so armor like

2009-04-30T12:22:00.001-07:00

SportsOneSource.com - Sporting Goods Business UPDATE

RECALL: Under Amour Protective Cups
SportsOneSource Media Posted: 4/29/2009
Under Armour, Inc., in cooperation with the U.S. Consumer Safety Commission, has issued a recall for 211,00 protective athletic cups, which the company said can break if hit-thus posing an injurt threat to the wearer.

The company has received five reports of the cups breaking, including an injury that involved cuts and bruising. The recall involves all cups with that have the Under Armour logo, including adult, teen and youth sizes. The cups in question were sold individually and as part of a set with compression, slider or jock shorts. Consumers should immediately stop using the cup and contact Under Armour for a $20 voucher for use online or at any Under Armour specialty or outlet store.

Boulder sheriff decries 'bicycle safety' bill approval

2009-04-29T13:52:00.001-07:00

Boulder sheriff decries 'bicycle safety' bill approval : Cycling : Boulder Daily Camera

BOULDER, Colo. — A bill that clarifies cyclists' rights and seeks to better protect them from aggressive drivers has been approved by the Colorado Legislature and is headed to Gov. Bill Ritter's desk for a final decision.

But Boulder County Sheriff Joe Pelle says the bill "goes too far" and warns that there could be trouble if Ritter gives the bill the go-ahead.

Senate Bill 148, also known as the Bicycle Safety Bill, would make major changes to how drivers and cyclists share the road. It passed both the state House and Senate on Monday, tallying final votes of 57-7 and 29-6, respectively.

Provisions of the bill would require drivers to give cyclists at least three feet of space when passing, allow vehicles to cross double-yellow lines to pass riders safely and allow cyclists to ride two abreast as long as they don't impede the normal flow of traffic.

But while bicycle advocates are celebrating the victory and anticipating a final approval by the governor, the Boulder County sheriff said Tuesday that the law would make cyclists virtually immune to prosecution.

"It will be very difficult or impossible to enforce anything against the cyclists," Pelle said.

He said language that allows cyclists to ride in the middle of mountain roads or two-abreast, for example, could lead to increased conflict between riders and drivers.

"There's really nothing now that requires them (cyclists) to yield or move over," Pelle said. "This bill gives them full access to the road."

On the county's open highways, he said, cyclists would not be required to use the special shoulders added specifically to separate riders from traffic.

"Under the old statutes, if a bicycle lane or bicycle path was provided, cyclists were required to use it -- and now they're not" if the bill passes, Pelle said. "Boulder County spent million to build bike lanes."

He said he hopes that most riders will continue to use the designated lanes as a matter of safety.

"There has to be accountability and common sense on both the drivers' and the cyclists' part," he said.

While cyclists should be given a three-foot-wide berth while passing, as the bill would require, the rest of the proposed law gives cyclists "carte blanche," he said.

The bill's sponsor, state Sen. Greg Brophy, R-Wray, said Pelle's concerns are unfounded.

"You can ride two-abreast as long as you're not impeding the normal flow of traffic," Brophy said. "It goes to show we need to educate law-enforcement officers along the lines of what the cycling statues say and don't say."

Donald Cicchillo, president of the Boulder Cycling Club, said he thinks most riders will use common sense and not take advantage of the law.

"The reality is that it's safer to be over on the right in the bike lane," Cicchillo said. "I don't think it's going to cause people to be less courteous."

Dan Grunig, executive director of Bicycle Colorado, called the statehouse approval "a victory for everyone who wants safer roads in Colorado."

"It's been a long time coming," Grunig said. "It gives real clear guidance" about how drivers are to treat cyclists on the roads.

Grunig said the governor, himself an avid cyclist, is expected to sign off on the bill. If he does, the law would likely be signed during a June 7 ceremony and would go into effect Aug. 4.

A spokesperson for the governor's office did not return a phone call Tuesday.

Contact Camera Staff Writer Heath Urie about this story at (303) 473-1328 or urieh@dailycamera.com.

VeloNews Photography | Blade Re-Sharpened: Notice the shape of the top ... | The Journal of Competitive Cycling.

2009-03-13T13:48:00.000-07:00

VeloNews Photography | Blade Re-Sharpened: Notice the shape of the top ... | The Journal of Competitive Cycling.

Litespeed's TT Bike

2009-03-13T13:45:00.001-07:00

VeloNews | After a two-year hiatus, Litespeed's TT bike is back and looks sharper than ever. | The Journal of Competitive Cycling.

After a two-year hiatus, Litespeed's TT bike is back and looks sharper than ever.
By Robbie Stout
Posted Mar. 13, 2009
Article Extras

* Photos

Blade Re-Sharpened: The new Blade has super high-profile frame tubes.
Blade Re-Sharpened: The new Blade has super high-profile frame tubes.
Photo: Robbie Stout

Re-introduced in September 2008, after a two year hiatus, the Litespeed Blade is a bike with a storied history. The signature titanium airfoil tube shape was created by accident in the early 1990s and brought to widespread prominence when Lance Armstrong used one (disguised as a Trek) in the 1999 Tour de France. Ten years after that historic ride, Litespeed is wielding a totally new Blade, and we had a chance to check out one of the first bikes to leave the test lab.
Sharpening the Blade

I drove to Moab, Utah, a month ago for a training camp with Chip Chilson of Aspen Sport Performance. The Litespeed Blade ridden by Chilson is the first to be released outside of the company. Litespeed engineer Brad DeVaney met Chilson a few years ago at an Interbike dinner and felt that he would be a good candidate to test the prototype Blade.
Blade Re-Sharpened: The new Blade has downtube cable routing and an under-stay rear brake.
Blade Re-Sharpened: The new Blade has downtube cable routing and an under-stay rear brake.
Photo: Robbie Stout

Though the geometry on Chilson's Blade is custom, it gave DeVaney a chance to test the capabilities of the manufacturing process. "We're also creating tools and fixtures to build the bike while we build the bike," said DeVaney. The process used to create the dramatic titanium tube shapes requires innovative methods and tools that didn't exist until the design of the Blade was created.
Advertisement

More than ever, the storied Litespeed time trial bike lives up to its name. This new Blade has drastically flatter tubes that taper off into a sharp edge. Using 3/2.5 titanium, a more malleable alloy branded “T1,” Litespeed is able to achieve the ultra-narrow tube profiles for the Blade. A front view of the Blade shows the efforts that were made — the frame has a broad side profile and minimal frontal area. The seat tube similarly takes an extreme approach to aerodynamics and to match the effort, Litespeed created a bladed seatpost. Finally, the top tube is triangle-shaped, flat on top and pointed on the bottom, providing added lateral stiffness with minimal side and frontal exposure.
Blade Re-Sharpened: The downtube is left open at the bottom.
Blade Re-Sharpened: The downtube is left open at the bottom.
Photo: Robbie Stout

The wing-like downtube also functions as a conduit for internal routing of the rear brake and derailleur cables. Cables enter near the headtube and exit the open-ended downtube at the bottom bracket junction. As on a growing number of time trial bikes, the rear brake is mounted to the chainstay bridge for maximum aerodynamics.

To complete the package, Litespeed designed a matching titanium aero fork. As a gesture to the stealthy aesthetics of the frame, the logo is printed in black and placed on the inside of the fork, keeping the visible side uncluttered.
Blade Re-Sharpened: The bike is almost two-dimensional.
Blade Re-Sharpened: The bike is almost two-dimensional.
Photo: Robbie Stout

Component Highlights of Chilson's bike:

* Wheels: ZIPP 1080 Tubular Rear and 808 Front
* Handlebar: Zipp VukaAero
* Stem: Look Ergostem
* Drivetrain: Wireless SRM FSA K-Force Light with ceramic bearings
* Saddle: ISM Adamo Racing

A slice through time: the history of the Blade

In this era of carbon fiber, a material permitting almost any frame shape imaginable, a titanium time trial bike radically bucks the trend. But the Blade has a legendary history that lends credibility to this latest iteration.

In 1992, DeVaney was shaping a large titanium tube that was meant for a tandem. Just as he had it heated and under pressure from the press, the tube cracked. "Once a tube is cracked, it's garbage," recalled DeVaney, "Therefore in my frustration, anger, embarrassment, I completely squished the cracked tube as I bottomed the press faces together." At that moment a second crack and pop were heard. When the press was raised, to DeVaney's surprise, there lay two perfectly symmetrical, slightly ovalized halves of a tube. "I was off the hook by having mistakenly formed the first Blade tube halves," he said, "I dressed the edges and had the two parts welded into a tube immediately."
Blade Re-Sharpened: Notice the shape of the top tube and the narrow profile.
Blade Re-Sharpened: Notice the shape of the top tube and the narrow profile.
Photo: Robbie Stout

After the initial discovery, Litespeed developed a more consistent, cost-effective process of manufacturing tubes for the Blade. After four years of research and development the Blade was first brought to production in 1995, said Litespeed's Chris Brown.

DeVaney then worked with Steve Hegg and Lance Armstrong in 1996 on building the best available time trial bike. Hegg won his third elite U.S. national time trial championship and Armstrong won the final time trial (and overall) at the Tour DuPont in 1996 on a Blade.
Blade Re-Sharpened: That's no Trek under that paint.
Blade Re-Sharpened: That's no Trek under that paint.
Photo: Graham Watson

In 1998, Armstrong called DeVaney seeking a UCI-legal time trial bike for the 1999 Tour de France. He went on to race the prologue and time trial on a Blade, painted blue with Trek decals.

Not only did Armstrong famously ride a Blade, the RLX Polo Sport triathlon team used the Blade in 2002 and 2003, as did the Lotto-Adecco team at the 2002 Tour de France.
Carving a new niche

Now after 14 years and 12 generations of the Blade, Litespeed has once again designed a time trial bike unlike any other on the market.

Even though Chilson’s frame is a prototype, the design is virtually complete. “It’s down to aesthetics,” says DeVaney, “When a bike is at that segment of the market you just don’t make any compromises.” By “aesthetics,” he means the slightest details of joints and welds, not so much the shape of the main tubes.

Due in part to the high price tag of the new Blade, upwards of $10,000, DeVaney expects that a good percentage of these bikes will be made with custom geometry — Litespeed has the capacity to make every Blade fit like a glove.

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Top Stories > More Tech Articles

HyperPower Protocol #4 -- The Redemption

2009-02-12T17:42:00.001-08:00

HyperPower Protocol #4 -- The Redemption - The Cycling Network

I sure am glad I'm not doing this workout tonight with the boys.
This is the exact email I sent them:

Hope you are psyched cuz tonight's gonna be off da hook.

Everyone's zones increased based on the files I received from last week, including the power profile test if you sent me one.

There is one caveat in that if you are feeling tired, we will modify (especially in Orion's case).

However, tonight's workout is going to challenge you to the next level...meaning, remember the flow we spoke about last week where the first workout was kind of an opener but was perhaps too conservative, the second one was tough and the last one felt easier. Well, my bet is that this one will be tough again.

So gear up mentally because I'm sure physically you've already done all the right stuff.

Now, don't get hung up on the primary digits of your zones. Just round up or down as appropriate (example: Mike's will target 355 or 360 watts for the first 5min workout, Orion 420, Stan 350 and so on).

I sure am glad I'm not doing this with you!!!

Kam

HyperPower Protocol -- mid-way analysis

2009-02-12T17:41:00.001-08:00

HyperPower Protocol -- mid-way analysis - The Cycling Network

We are 3 weeks into our HyperPower Protocol and everyone is doing great. Some are feeling a bit fatigued and others are thriving under the workload.

Last week's session was a fun one in that our guest coach, Hunter Allen, added an element of support and inspiration to help us through the grueling 3rd week workout.

I don't know if it was Hunter's presence, the added fitness or perhaps a little bit of both, but all four athletes commented that last week's workout felt easier than the previous week's protocol (number 2). Since I did not reduce the workload nor their target power zones, it must be the combination of gained fitness and Hunter's presence that added that extra OOMPH the boys needed.

Last week ended with a scheduling of the second Power Profile Test, which the athletes performed before our very first session to establish a baseline of their fitness. This very same test will be performed again at the end of the HPP to measure the fitness gained during this 6-week protocol. Take a peak at the PPT and see what entails this test.

Only two of the four athletes had the opportunity to perform this test and their results are posted on the published spreadsheet we use through Google. Take a look at each athlete's numbers by clicking on their name in the tabs on the bottom of the spreadsheet.

One athlete, Orion Berryman, participated in what turned out to be an epic road race with regards to the conditions: snow, wind and cold hammered the racers at this year's Boulevard Road Race in San Diego East County.

Orion did well just to hang in there with the conditions, let alone taking 26th in the Pro 1-2 race, a race in which 2/3 of the field dropped out. From a coaching perspective, Orion is sure to pay for that race for a few days and so I will modify his Wednesday training with either lower power zone targets or have him do only 1/2 the number of intervals by taking twice the rest.

A quick look at Orion's performance management chart reveals several interesting things.

1. His Chronic Training Load (CTL) is heading in the right direction. CTL has long-term effects and measures the accumulation of long-term training. Is Orion training effectively to peak at a later date? The answer is YES. The trick is to make sure CTL doesn't rise too aggressively and that he backs off in time to peak for his season's top event(s).

2. His Acute Training Load (ATL) shows a more erratic pattern but this is to be expected as athletes mix high-intensity days of training with easy recovery days during the week. What is important to note is the deep trough before the sudden peak towards the right side of the graph. This says that Orion took it easy the day before Boulevard and that it was a hard race for him. The astute observer will notice that the ATL for the Boulevard race is not as high as the first HPP session or the few workouts after that. The answer is that while the first HPP was certainly hard, because of missing data prior to the first HPP the algorithms used to measure ATL and CTL will measure the physiological impact of the first workout against no workouts. In other words, the software assume Orion suddenly put away his potato chips, wiped his hands on his T-shirt and jumped on his bike to do a massive workout. And, we know that while he may have wiped his hands on his T-shirt, Orion is certainly favors spicy tortilla chips to potato chips.

3. Because of the longer interval requirements associated with a road race, I would expect to see power numbers for longer than 5min intervals to head up. And, we certainly see this happen in 5, 10 and 15min power graphs. And we see a drop in all the less than 5min power zones, including 2min, 1min and 15sec power...the same 15sec power that we have been hammering on during the HPP. Oh, Orion...how could you? Nah! This to be expected because in reality, we don't expect to see too many all out 15sec bursts and the road race, especially Boulevard, is mostly about sustained effort. So, in a sense, one could say that Orion was perhaps not doing the right kind of training for Boulevard, which is okay because it is very tough to train effectively for that race the first year out. I my opinion, it takes one year to learn the course and one year to train for it effectively.

4. Last, and perhaps most importantly, Orion's Training Stress Balance (TSB) is headed in the right direction, up, which indicates that there is a high probability that he would have had good legs for the race last weekend. TSB, oversimplified, is a measure of how good you can expect to feel for a particular ride, whether it is training or racing. TSB is a function of work and recovery, the two "duh" variables needed to gain performance in athletics. A positive TSB number means there is a greater chance of the athletes being ready for a good performance. A negative TSB means the opposite.

Thanks for reading.

Coach Kam

HyperPower Protocol -- sesssion 2 analysis

2009-01-31T19:07:00.001-08:00

HyperPower Protocol -- sesssion 2 analysis - The Cycling Network

Per the previous post, I would like to remind you that a thorough analysis of our week-day sessions is perhaps not as advantageous as the analysis of the three Power Profile Tests (PPT) that the athletes perform before we start the HyperPower Protocol (HPP) to establish a baseline of their fitness, at the half-way point to determine how they are reacting to the HPP and at the end of the protocol to determine fitness gains from this 6-week program.

By keeping the PPT the same, we can use performance in it to determine the effectiveness of the HPP for this sample of athletes. By keeping it the same, I mean to try and duplicate as much of the physiological and environment variables present during the times they performed the first PPT....within reason.
Having said all of this, in this post I will walk through some of the basic things I do when I look at a power file from a HPP session. Some of these were covered in a previous post and you should refer to it for reference. And CyclingPeaks does a fine job of introducing you to the basic elements of power-file analysis here.

For this post, I will look at Mike Ash's file from our second HPP session on Wednesday, January 28th, 2009 at B&L Bike and Sport in Solana Beach.

After bringing up Mike's file for the session, the first thing I do is to look at the Summary of the workout either in the journal or graph view of Mike's file.

I am interested in a few numbers from this data by doing down the list:

1. The duration of the workout is useful, adding further context into how hard this ride was for Mike when combined with the other data such as energy expenditure (presented in KJs of work) and the Training Stress Score (TSS) and Intensity Factors. I invite you to visit CyclinePeaks to learn more about what goes into and how TSS, IF and Normalized Power are calculated and why they are useful and more about TSS and IF below. But for now, I just want to see how long Mike rode, in this case 90 minutes total time.

2. Next is the measure of the real work Mike performed during this ride. I say real work because a power meter measures actual force applied to propelling a rider forward, which is one of its advantages over other meters such as heart rate monitors that measure physiological changes, in this case to your heart and other body parts attached to it: where a heart rate monitor measures changes to your heart and power meter also measures how much work you are doing to move forward. With a heart rate monitor you can fool your coach if you, for example, ride at 10mph and hold your breath so that your HR goes up. With a power meter, no such luck! We, coaches, love power meters!!! In Mike's case, we can say (for simplicity sake) that he performed a 827kj ride.

For more advanced riders, I often prescribe a work ride followed by specific intervals once that work has been performed. Such as: go on a long group ride to burn 3,000kj then do 3X10min intervals at 90% of your LT with 10min recovery in between. For Mike, averaging his number to about 415kj/hr, we can determine that overall this ride appears to be moderately paced. In other words, if the analysis were to stop right here (90min ride and 827kj of work), I would think Mike was out on a moderately paced endurance ride with his friends talking pretty much the entire time. However, the analysis is not yet done and we press on.

3. Next are the TSS and IF scores briefly mentioned in #1 above. If you want to geek about TSS, IF, Performance Management and more, feel free to visit this document written by Andy Coggan, Ph.D. But for the rest of us, to put it briefly, TSS represents a calculated number that takes into account the duration and intensity of a workout to arrive at one, single score of the overall training load and physiological stress created by that session. For example, a TSS score of 100 with an IF of 1.0, correlates with one hour of effort at your lactate threshold, or a one hour honest-effort Time Trial!

This is where it starts to get interesting. For Mike, a TSS score of about 130 and IF of 0.93 means that he was not putting around and that he actually did some good work during this workout. This TSS score means that he may feel some residue fatigue in his legs the day after, which is valuable information in planning the rest of his rides for the week and the IF score tells me that he kept the effort level honest. Now I want to discern the quality of work that Mike has actually done and to answer this question I refer to the rest of the numbers.

4. I look at Mike’s Normalized Power next and just make a note of it, again in context with the other numbers. His normalized power of 215 watts for this ride is close to the Functional Threshold Power that we assumed for Mike, 250 watts, even though we know from prior lab work that his true Lactate Threshold is somewhere around 300 depending on the season. We purposefully underestimated FTP numbers for all athletes for the first few weeks so that we would get to know one another better and give them the opportunity to ease into the HPP. Okay, so with this number I now know that Mike for sure did not putt around during this workout and that perhaps he performed intense bouts of work followed by intense bouts of recovery, which is right in line with one of the primary goals of HPP: lots of short burst intensity and recovery.

5. I also look at the total distance. In this case, Mike covered the equivalent of 20 miles in about two hours. This is an honest ride on the road, especially given all the easy recovery spinning we did! Good to know…again, in context with the other data.

6. Last, I also look at average, min and max numbers for power and heart rate, although I do not give too much weight to these numbers because there is a ceiling to the max power Mike puts out under the controlled intervals of the HPP. I also look at his heart rate briefly to gauge what the physiological cost on his body was like during the workout…a higher than normal HR means that he was really working and that perhaps he was tired or fighting something. This is why it is a good idea to know and track your morning heart rate frequently…a significant swing up could mean you are fighting something and should adjust your training accordingly. In Mike’s case, I am interested in the max watts number in relation to the normalized and average power. The greater this gap, the better I like it in regards to the HPP. If his were an actual road ride or race, his max power would be a lot higher…and I know this because I have seen him hit and hold 1500-1700 watts consistently during hard rides and races. Power and heart rate numbers are within norm and so we move on.

With all of these numbers noted and properly stored in my brain, I now turn to the graph. Again, you may want to refer to the previous blog post in which I analyzed Stan’s file.

I toggle the view the entire graph, smooth it to 10% and draw a horizontal power line across Mike's approximate FTP at about 250 watts: this line will help me visually determine how many times Mike went over his estimated zone. You may also want to toggle some of the other numbers such as speed and cadence to view a cleaner graph.

I then go back to the Stacked Graph view to dissect Mike's ride more closely, following the graphs as I remember the workout.

One of the most valuable variables in a coaching-athlete relationship is the knowledge coaches gain of their athletes through time. I have worked with Mike for a number of years now and know, pretty much, what type of athlete he is. I know, for example, that Mike is an enthusiastic, energetic guy and likes to push himself and to go above what is prescribed for him. Normally, in training, this can be advantageous...unless it backfires. And, in this session, Mike's enthusiastic and energetic to make the most of his workout backfired on him. In addition to coming to the workout a bit tired, Mike pushed himself way above his prescribed numbers as evident in this graph. The circles areas are times when Mike pushed himself, perhaps not to his limit, but enough that he paid for it later on in the workout: notice the absence of consistency in the final set of intervals, especially around an hour and 15 minutes. The highlighted section is the longest interval during the workout: 25 minutes at 150% of his FTP.

Well, believe it or not that is it! Coaching is about utilizing tools and science to combine with quite a bit of art and experience to formulate a program that will help an athlete achieve his/her goals with the least amount of effort and quickest possible time.

Having knowledge of Mike's abilities combined with this data I know that physiologically he will be a bit fatigued for the next couple of days. I also know that Mike is a bit stressed at work and that perhaps the stress will interfere with his recovery. I also know Mike to be resilient and know he will keep at it until things turn around. My coaching suggestions for Mike of the coming days are to:
1. Keep your rides relatively short and at no harder than endurance level.
2. Learn from last Wednesday's physiological tax and come to the next workout with a plan to avoid the mistakes of the previous session.
3. Learning from these mistakes will keep him from beating himself up mentally.
4. Mike spends the weekends with his family and does not get the opportunity to ride. Get in a couple of 90-120min rides over the coming two days, perhaps ride to and from work, to enjoy your weekend with your family.

I wish you success with your training and thanks for following our HyperPower Protocol.

Kam

Competitor Film Festival

2009-01-30T11:34:00.000-08:00

In effect! Showing of a few really good sport oriented movies, ending with the feature presenation of the classic cycling move, Breaking Away. Goin on now...today...at the La Paloma in Encinitas.

HyperPower Protocol: second session

2009-01-27T17:04:00.000-08:00

We are approaching the second HyperPower Protocol© (HPP) workout on Wednesday at B&L Bike and Sport. Last week’s session went as smoothly as expected and all four volunteer athletes (Mike, Orion, Jon and Stan) did wonderfully. All four athletes use PowerTap by Saris Cycling and also used the CycleOps fluid trainer. Very much a coincidence! Stan is borrowing a PowerTap wireless unit from a friend, Orion is using my trainer and Jon got to borrow one of the fluid trainers from B&L.

I kept their target power zones on the conservative side for this first workout but it was still challenging for them and they did well to adapt to the unknown. They have all sent me their power files and I have completed some high-level analysis using CyclingPeaks Software. I used Stan’s file as an example to show how I go about analyzing a power file in the last post. I will continue to rotate through each athlete by rotating through their files for all future posts. You can see Stan’s analysis at this link: http://raceplan.ning.com/profiles/blogs/some-initial-analysis-of

Based on the feedback I have received so far, I feel the need to say something about the value of analysis of these session power files. Here is the story, told as clearly as I can. The real value of analysis in power files for the HPP comes from not the Wednesday interval workout, but from the Power Profile Test (PPT) benchmark workouts that each athlete will perform before we start training, at the halfway point and again at the end of the protocol in six weeks.

1. The baseline: The PPT will establish the baseline of fitness: how fit is the athlete right now using a series of challenging intervals.

2. The halfway marker: The PPT is performed again at the halfway point to gauge how the athlete is responding. The main question I will look to answer is whether each athlete’s power zones are on target, too high or too low, and by how much?

3. The final goal: The PPT is once again completed at the end of the protocol to help measure gains made from before we embarked on the protocol as well as at the halfway point.

For the second workout, since I started each athlete conservatively, we can afford to increase their target power zones by between 15-20 percent!

Our second Wednesday workout will consist of the following:

· Warm up: 10min general spin

· Openers:

o 2min all out, 2min recovery

o 3X 30sec all out, 30 sec recovery

o 2min spin

o 3X 1min @ LT, 1min recovery

o 5min spin

· Main set #1: 5min worth of 15sec on/off @ 150% LT

· Rest

· Main set #2: 25min worth of 15sec on/off @ 100%-125% LT

· Rest

· Main set #3: 7.5min worth of 15sec on/off at 200% LT

· Cool down

Each athlete has their own specific power zones to follow, which you can see and follow using Google Docs: http://spreadsheets.google.com/pub?key=pSz8qle8MBKBw4r1GX4Xqag

To see all the workouts, visit this post: http://raceplan.ning.com/profiles/blogs/hyper-power-protocol-test

See this link to access all the HyperPower Protocol posts, pictures and video: http://raceplan.ning.com/profiles/blog/list?tag=hyperpower

You can also find us on Facebook at this link: http://www.facebook.com/home.php?ref=home#/group.php?gid=49709292186

Check back to see photos, video and more analysis of these brave athletes as they tackle the HPP!

As always, comments welcome.

Kam

VIP Tickets to Jan. 30th Competitor Film Festival

2009-01-21T14:52:00.001-08:00

Two pairs of VIP tickets to this year's Competitor Film Festival are up for auction to benefit the Challenged Athletes Foundation.

First pair are for the 12:30pm showing of KLUNKERZ at the historic La Paloma Theater on January 30, 2009: http://cgi.ebay.com/ws/eBayISAPI.dll?ViewItem&ssPageName=STRK:MESELX:IT&item=250361232481

Also a pair of VIP tickets to the 7:30pm Feature Presentation of Breaking Away at the historic La Paloma Theater on January 30, 2009: http://cgi.ebay.com/ws/eBayISAPI.dll?ViewItem&ssPageName=STRK:MESELX:IT&item=250361234407

Both auctions end on Monday, January 26th.

Thanks to Bob Babbitt and crew at Competitor for the tickets and allowing this auction to happen.

Please forward this email to your contacts.

=================================

-Kam Zardouzian

Capo Forma

Marketing Strategist

Cycling & Multi-Sport Coach

Join me @: LinkedIn | Plaxo |The Cycling Network | Twitter | Facebook

RE: Wednesday workout details

2009-01-21T08:04:00.001-08:00

I checked the blog and was really hoping you made mine 150w / could have some big growth from there… ;-)

Michael R. Ash DDS, PMP^®
Assistant Vice President
Phone/Fax: 858.826.7086 / ashm@saic.com
SAIC / Identity and Access Management Solutions

From: Kam Zardouzian [mailto:kzardouzian@gmail.com] On Behalf Of Kam Zardouzian
Sent: Wednesday, January 21, 2009 7:51 AM
To: Michael Ash; Orion Berryman; Kam Zardouzian
Cc: Ash, Michael R.; Jon Martin; Sally & Stan Perry; raceplan.blog@blogger.com
Subject: Re: Wednesday workout details

Lance who?

My mistake on those. Those zones are actually for Mike and Orion...not!

I've made the correction on the blog.

Sent from my Verizon Wireless BlackBerry

From: Michael Ash
Date: Wed, 21 Jan 2009 06:29:09 -0800
To: Orion Berryman<orionberryman@gmail.com>; Kam Zardouzian<kam@raceplan.com>
Subject: Re: Wednesday workout details

Ya I was mentioning that to Kam last night – sure glad we didn’t have that program / but hey if Kam can get us there in 6 weeks Lance better reconsider doing the tour since we’ll be there... <smile>

From: Orion Berryman <orionberryman@gmail.com>
Date: Tue, 20 Jan 2009 21:54:13 -0800
To: Kam Zardouzian <kam@raceplan.com>
Cc: Michael Ash <mike.ash@cox.net>, "MICHAEL.R.ASH@saic.com" <MICHAEL.R.ASH@saic.com>, Jon Martin <jon_martin_76@yahoo.com>, Sally & Stan Perry <sallynstan@roadrunner.com>, <raceplan.blog@blogger.com>
Subject: Re: Wednesday workout details

Hurray, can't wait for that last interval... :P

oh and Jon and Stan good luck sustaining 2450 W and 2355 Watts respectively for interval '5' sure glad thats not me.
See ya'll tomorrow.
-Orion

On Tue, Jan 20, 2009 at 5:24 PM, Kam Zardouzian <kam@raceplan.com> wrote:

HPP Fans-

After careful analysis of each of your power files (Save Stan's), I am assigning the below functional threshold power numbers for each of you. Stan, I am guesstimating yours based on our rides together....which means I am probably off, but I will adjust for greater accuracy as I get PT files from you.

Notice: Please do not get hung up on these numbers. You are all superstar athletes and can rip the legs off your buddies and competition at will. But, for our first session and this early in the season I feel the need to be ultra-conservative with your functional power numbers. These are not your LT numbers, even though I've referred to them as LT in your test and blog descriptions. I am happy to answer as to why I did this at some other time.

For now, please note your assigned critical functional power to be applied to tomorrow night's session:

Mike Ash: 200watts
Orion Berryman: 200watts
Jon Marin: 195watts
Stan Perry: 190watts

You can see these numbers on our online Google document along with your power target zones for each coming Wednesday session. The link to our published document is this: http://spreadsheets.google.com/pub?key=pSz8qle8MBKBw4r1GX4Xqag

The HyperPower Protocol

We will begin our workout tomorrow night at 5:30 with a 15min warm up spin.
At 5:45 you will do an opener pyramid to consist of:

15sec hard, 15sec easy,
30sec hard, 30sec easy,
1min hard, 1min easy,
2min hard, 1min easy,
1min hard, 30sec easy,
30sec hard, 15 sec easy,
15sec hard, 5min spin

First HyperPower interval of 5 continuous minutes of 15sec effort at 150% of your power number above and 15sec recovery at no harder than 50% of your power above:

Mike: 15sec @ 300watts, 15sec at 100watts for 5min straight
Orion: 15sec @ 300watts, 15sec at 100watts for 5min straight
Jon: 15sec @ 290watts, 15sec at 95watts for 5min straight (rounded watts)
Stan: 15sec @ 285watts, 15sec at 90watts for 5min straight (rounded watts)

Easy recovery spin for 5min
Second HyperPower interval of 20 continuous minutes at between 100-125% of your power number above. If you are feeling bold, you may do the first 10min at 100% of your number above and the second 10minutes at 125%:

Mike: 15sec @ 250watts, 15sec at 100watts for 20min straight, or split 10min/10min per the above
Orion: 15sec @ 250watts, 15sec at 100watts for 20min straight, or split 10min/10min per the above
Jon: 15sec @ 2450watts, 15sec at 95watts for 20min straight (rounded watts), or split 10min/10min per the above
Stan: 15sec @ 2355watts, 15sec at 90watts for 20min straight (rounded watts), or split 10min/10min per the above

5min super easy recovery
Third HyperPower interval of another 5 continuous minutes at 200% your functional power above. You should be digging deep to complete this one:

Mike: 15sec @ 400watts, 15sec at 100watts for 5min straight
Orion: 15sec @ 400watts, 15sec at 100watts for 5min straight
Jon: 15sec @ 390watts, 15sec at 95watts for 5min straight (rounded watts)
Stan: 15sec @ 380watts, 15sec at 90watts for 5min straight (rounded watts)

cool down and recovery drink.

==> please don't forget your equipment (bike, bike shoes, clothing, sweat and change towel, trainer, power meter, 2 large water/electrolyte bottles, 1 large recovery drink bottle, change of clothes.

Please let me know if you have any questions or concerns.

See you all tomorrow.

Kam

--
=================================

-Kam Zardouzian

Capo Forma

Marketing Strategist

Cycling & Multi-Sport Coach

Join me @: LinkedIn <http://www.linkedin.com/in/kzardouzian> | Plaxo <http://kammer.myplaxo.com/> |The Cycling Network <http://raceplan.ning.com/> | Twitter <https://twitter.com/4kammer> | Facebook <http://www.facebook.com/profile.php?id=1025680115>

Re: Wednesday workout details

2009-01-21T07:51:00.000-08:00

Lance who?

My mistake on those. Those zones are actually for Mike and Orion...not!

I've made the correction on the blog.

Sent from my Verizon Wireless BlackBerry

From: Michael Ash
Date: Wed, 21 Jan 2009 06:29:09 -0800
To: Orion Berryman<orionberryman@gmail.com>; Kam Zardouzian<kam@raceplan.com>
Subject: Re: Wednesday workout details

HPP Fans-

After careful analysis of each of your power files (Save Stan's), I am assigning the below functional threshold power numbers for each of you. Stan, I am guesstimating yours based on our rides together....which means I am probably off, but I will adjust for greater accuracy as I get PT files from you.

Notice: Please do not get hung up on these numbers. You are all superstar athletes and can rip the legs off your buddies and competition at will. But, for our first session and this early in the season I feel the need to be ultra-conservative with your functional power numbers. These are not your LT numbers, even though I've referred to them as LT in your test and blog descriptions. I am happy to answer as to why I did this at some other time.

For now, please note your assigned critical functional power to be applied to tomorrow night's session:
Mike Ash: 200watts
Orion Berryman: 200watts
Jon Marin: 195watts
Stan Perry: 190watts

You can see these numbers on our online Google document along with your power target zones for each coming Wednesday session. The link to our published document is this: http://spreadsheets.google.com/pub?key=pSz8qle8MBKBw4r1GX4Xqag

The HyperPower Protocol
We will begin our workout tomorrow night at 5:30 with a 15min warm up spin.
At 5:45 you will do an opener pyramid to consist of:

15sec hard, 15sec easy,

30sec hard, 30sec easy,

1min hard, 1min easy,

2min hard, 1min easy,

1min hard, 30sec easy,

30sec hard, 15 sec easy,

15sec hard, 5min spin
First HyperPower interval of 5 continuous minutes of 15sec effort at 150% of your power number above and 15sec recovery at no harder than 50% of your power above:
Mike: 15sec @ 300watts, 15sec at 100watts for 5min straight
Orion: 15sec @ 300watts, 15sec at 100watts for 5min straight
Jon: 15sec @ 290watts, 15sec at 95watts for 5min straight (rounded watts)
Stan: 15sec @ 285watts, 15sec at 90watts for 5min straight (rounded watts)
Easy recovery spin for 5min
Second HyperPower interval of 20 continuous minutes at between 100-125% of your power number above. If you are feeling bold, you may do the first 10min at 100% of your number above and the second 10minutes at 125%:
Mike: 15sec @ 250watts, 15sec at 100watts for 20min straight, or split 10min/10min per the above

Orion: 15sec @ 250watts, 15sec at 100watts for 20min straight, or split 10min/10min per the above
Jon: 15sec @ 2450watts, 15sec at 95watts for 20min straight (rounded watts), or split 10min/10min per the above
Stan: 15sec @ 2355watts, 15sec at 90watts for 20min straight (rounded watts), or split 10min/10min per the above
5min super easy recovery
Third HyperPower interval of another 5 continuous minutes at 200% your functional power above. You should be digging deep to complete this one:
Mike: 15sec @ 400watts, 15sec at 100watts for 5min straight
Orion: 15sec @ 400watts, 15sec at 100watts for 5min straight
Jon: 15sec @ 390watts, 15sec at 95watts for 5min straight (rounded watts)
Stan: 15sec @ 380watts, 15sec at 90watts for 5min straight (rounded watts)
cool down and recovery drink.
==> please don't forget your equipment (bike, bike shoes, clothing, sweat and change towel, trainer, power meter, 2 large water/electrolyte bottles, 1 large recovery drink bottle, change of clothes.

Please let me know if you have any questions or concerns.

See you all tomorrow.

Kam

--
=================================

-Kam Zardouzian

Capo Forma

Marketing Strategist

Cycling & Multi-Sport Coach

Join me @: LinkedIn <http://www.linkedin.com/in/kzardouzian> | Plaxo <http://kammer.myplaxo.com/> |The Cycling Network <http://raceplan.ning.com/> | Twitter <https://twitter.com/4kammer> | Facebook <http://www.facebook.com/profile.php?id=1025680115>

Re: Wednesday workout details

2009-01-21T06:29:00.001-08:00

HPP Fans-

After careful analysis of each of your power files (Save Stan's), I am assigning the below functional threshold power numbers for each of you. Stan, I am guesstimating yours based on our rides together....which means I am probably off, but I will adjust for greater accuracy as I get PT files from you.

Notice: Please do not get hung up on these numbers. You are all superstar athletes and can rip the legs off your buddies and competition at will. But, for our first session and this early in the season I feel the need to be ultra-conservative with your functional power numbers. These are not your LT numbers, even though I've referred to them as LT in your test and blog descriptions. I am happy to answer as to why I did this at some other time.

For now, please note your assigned critical functional power to be applied to tomorrow night's session:

Mike Ash: 200watts
Orion Berryman: 200watts
Jon Marin: 195watts
Stan Perry: 190watts

You can see these numbers on our online Google document along with your power target zones for each coming Wednesday session. The link to our published document is this: http://spreadsheets.google.com/pub?key=pSz8qle8MBKBw4r1GX4Xqag

The HyperPower Protocol

We will begin our workout tomorrow night at 5:30 with a 15min warm up spin.
At 5:45 you will do an opener pyramid to consist of:

15sec hard, 15sec easy,

30sec hard, 30sec easy,

1min hard, 1min easy,

2min hard, 1min easy,

1min hard, 30sec easy,

30sec hard, 15 sec easy,

15sec hard, 5min spin

First HyperPower interval of 5 continuous minutes of 15sec effort at 150% of your power number above and 15sec recovery at no harder than 50% of your power above:

Mike: 15sec @ 300watts, 15sec at 100watts for 5min straight
Orion: 15sec @ 300watts, 15sec at 100watts for 5min straight
Jon: 15sec @ 290watts, 15sec at 95watts for 5min straight (rounded watts)
Stan: 15sec @ 285watts, 15sec at 90watts for 5min straight (rounded watts)

Easy recovery spin for 5min
Second HyperPower interval of 20 continuous minutes at between 100-125% of your power number above. If you are feeling bold, you may do the first 10min at 100% of your number above and the second 10minutes at 125%:

Mike: 15sec @ 250watts, 15sec at 100watts for 20min straight, or split 10min/10min per the above

Orion: 15sec @ 250watts, 15sec at 100watts for 20min straight, or split 10min/10min per the above
Jon: 15sec @ 2450watts, 15sec at 95watts for 20min straight (rounded watts), or split 10min/10min per the above
Stan: 15sec @ 2355watts, 15sec at 90watts for 20min straight (rounded watts), or split 10min/10min per the above

5min super easy recovery
Third HyperPower interval of another 5 continuous minutes at 200% your functional power above. You should be digging deep to complete this one:

Mike: 15sec @ 400watts, 15sec at 100watts for 5min straight
Orion: 15sec @ 400watts, 15sec at 100watts for 5min straight
Jon: 15sec @ 390watts, 15sec at 95watts for 5min straight (rounded watts)
Stan: 15sec @ 380watts, 15sec at 90watts for 5min straight (rounded watts)

cool down and recovery drink.

==> please don't forget your equipment (bike, bike shoes, clothing, sweat and change towel, trainer, power meter, 2 large water/electrolyte bottles, 1 large recovery drink bottle, change of clothes.

Please let me know if you have any questions or concerns.

See you all tomorrow.

Kam

--
=================================

-Kam Zardouzian

Capo Forma

Marketing Strategist

Cycling & Multi-Sport Coach

Join me @: LinkedIn <http://www.linkedin.com/in/kzardouzian> | Plaxo <http://kammer.myplaxo.com/> |The Cycling Network <http://raceplan.ning.com/> | Twitter <https://twitter.com/4kammer> | Facebook <http://www.facebook.com/profile.php?id=1025680115>

Re: Wednesday workout details

2009-01-20T21:54:00.001-08:00

Hurray, can't wait for that last interval... :P

oh and Jon and Stan good luck sustaining 2450 W and 2355 Watts respectively for interval '5' sure glad thats not me.
See ya'll tomorrow.
-Orion

On Tue, Jan 20, 2009 at 5:24 PM, Kam Zardouzian <kam@raceplan.com> wrote:

HPP Fans-

After careful analysis of each of your power files (Save Stan's), I am assigning the below functional threshold power numbers for each of you. Stan, I am guesstimating yours based on our rides together....which means I am probably off, but I will adjust for greater accuracy as I get PT files from you.

Notice: Please do not get hung up on these numbers. You are all superstar athletes and can rip the legs off your buddies and competition at will. But, for our first session and this early in the season I feel the need to be ultra-conservative with your functional power numbers. These are not your LT numbers, even though I've referred to them as LT in your test and blog descriptions. I am happy to answer as to why I did this at some other time.

For now, please note your assigned critical functional power to be applied to tomorrow night's session:

Mike Ash: 200watts
Orion Berryman: 200watts
Jon Marin: 195watts
Stan Perry: 190watts

You can see these numbers on our online Google document along with your power target zones for each coming Wednesday session. The link to our published document is this: http://spreadsheets.google.com/pub?key=pSz8qle8MBKBw4r1GX4Xqag

The HyperPower Protocol

We will begin our workout tomorrow night at 5:30 with a 15min warm up spin.

At 5:45 you will do an opener pyramid to consist of:

15sec hard, 15sec easy,

30sec hard, 30sec easy,

1min hard, 1min easy,

2min hard, 1min easy,

1min hard, 30sec easy,

30sec hard, 15 sec easy,

15sec hard, 5min spin

First HyperPower interval of 5 continuous minutes of 15sec effort at 150% of your power number above and 15sec recovery at no harder than 50% of your power above:

Mike: 15sec @ 300watts, 15sec at 100watts for 5min straight

Orion: 15sec @ 300watts, 15sec at 100watts for 5min straight

Jon: 15sec @ 290watts, 15sec at 95watts for 5min straight (rounded watts)

Stan: 15sec @ 285watts, 15sec at 90watts for 5min straight (rounded watts)

Easy recovery spin for 5min

Second HyperPower interval of 20 continuous minutes at between 100-125% of your power number above. If you are feeling bold, you may do the first 10min at 100% of your number above and the second 10minutes at 125%:

Mike: 15sec @ 250watts, 15sec at 100watts for 20min straight, or split 10min/10min per the above

Orion: 15sec @ 250watts, 15sec at 100watts for 20min straight, or split 10min/10min per the above

Jon: 15sec @ 2450watts, 15sec at 95watts for 20min straight (rounded watts), or split 10min/10min per the above

Stan: 15sec @ 2355watts, 15sec at 90watts for 20min straight (rounded watts), or split 10min/10min per the above

5min super easy recovery

Third HyperPower interval of another 5 continuous minutes at 200% your functional power above. You should be digging deep to complete this one:

Mike: 15sec @ 400watts, 15sec at 100watts for 5min straight

Orion: 15sec @ 400watts, 15sec at 100watts for 5min straight

Jon: 15sec @ 390watts, 15sec at 95watts for 5min straight (rounded watts)

Stan: 15sec @ 380watts, 15sec at 90watts for 5min straight (rounded watts)

cool down and recovery drink.

==> please don't forget your equipment (bike, bike shoes, clothing, sweat and change towel, trainer, power meter, 2 large water/electrolyte bottles, 1 large recovery drink bottle, change of clothes.

Please let me know if you have any questions or concerns.

See you all tomorrow.

Kam

--

=================================

-Kam Zardouzian

Capo Forma

Marketing Strategist

Cycling & Multi-Sport Coach

Join me @: LinkedIn | Plaxo |The Cycling Network | Twitter | Facebook

Wednesday workout details

2009-01-20T17:24:00.001-08:00

Mike Ash: 200watts
Orion Berryman: 200watts
Jon Marin: 195watts
Stan Perry: 190watts

We will begin our workout tomorrow night at 5:30 with a 15min warm up spin.
At 5:45 you will do an opener pyramid to consist of:
- 15sec hard, 15sec easy,
- 30sec hard, 30sec easy,
- 1min hard, 1min easy,
- 2min hard, 1min easy,
- 1min hard, 30sec easy,
- 30sec hard, 15 sec easy,
- 15sec hard, 5min spin
First HyperPower interval of 5 continuous minutes of 15sec effort at 150% of your power number above and 15sec recovery at no harder than 50% of your power above:

Mike: 15sec @ 300watts, 15sec at 100watts for 5min straight
Orion: 15sec @ 300watts, 15sec at 100watts for 5min straight
Jon: 15sec @ 290watts, 15sec at 95watts for 5min straight (rounded watts)
Stan: 15sec @ 285watts, 15sec at 90watts for 5min straight (rounded watts)

Easy recovery spin for 5min
Second HyperPower interval of 20 continuous minutes at between 100-125% of your power number above. If you are feeling bold, you may do the first 10min at 100% of your number above and the second 10minutes at 125%:

Mike: 15sec @ 250watts, 15sec at 100watts for 20min straight, or split 10min/10min per the above
Orion: 15sec @ 250watts, 15sec at 100watts for 20min straight, or split 10min/10min per the above
Jon: 15sec @ 2450watts, 15sec at 95watts for 20min straight (rounded watts), or split 10min/10min per the above
Stan: 15sec @ 2355watts, 15sec at 90watts for 20min straight (rounded watts), or split 10min/10min per the above

5min super easy recovery
Third HyperPower interval of another 5 continuous minutes at 200% your functional power above. You should be digging deep to complete this one:

Mike: 15sec @ 400watts, 15sec at 100watts for 5min straight
Orion: 15sec @ 400watts, 15sec at 100watts for 5min straight
Jon: 15sec @ 390watts, 15sec at 95watts for 5min straight (rounded watts)
Stan: 15sec @ 380watts, 15sec at 90watts for 5min straight (rounded watts)

cool down and recovery drink.

=================================

-Kam Zardouzian

Capo Forma

Marketing Strategist

Cycling & Multi-Sport Coach

Join me @: LinkedIn | Plaxo |The Cycling Network | Twitter | Facebook

Re: [TuesdayThursdayRide] cow attacks added to causes of bike accidents

2009-01-20T15:10:00.001-08:00

Don't forget:

6. Mountain Lion that mamed the Moutain Biker.
7. Wild Turkey's heading to Julian off Winona to Banner Grade.
8. Bee's out looking for a nest or even the random bee.
9. The sea gull that tried to land on Dave's head by Dog Beach in Solana Beach.
10. The scone Dave tossed at Pete.
11. Dave squeezing a gel so hard it squirted another rider next to him, from my view it looked like Dave barfed on him.

--- On Tue, 1/20/09, Kam Zardouzian <kam@raceplan.com> wrote:

From: Kam Zardouzian <kam@raceplan.com>
Subject: [TuesdayThursdayRide] cow attacks added to causes of bike accidents
To: TuesdayThursdayRide@yahoogroups.com, raceplan.blog@blogger.com
Date: Tuesday, January 20, 2009, 10:33 AM

common causes of bike accidents include:

running into objects, including other cyclists. commonly referred to as crashing during races or group training rides

hitting or being hit by motor vehicles, most common cars

accidents caused by poor road conditions

mechanical failure

and then there is this one:

BOULDER, Colo. — A cow charged a woman on the South Boulder Creek Trail on Monday afternoon, knocking her down, officials said.

The woman was riding her bike on the trail when she encountered the cow, and she stopped to let the animal pass, said Pete Taylor, a ranger for Boulder Open Space and Mountain Parks. The cow knocked the woman over and walked on her legs, he said.

He said the woman -- whose name wasn't released -- wasn't seriously injured, and she refused medical treatment.

She didn't appear to do anything to provoke the animal, which witnesses said appeared to have an injured leg, he said. The cow had left the scene by the time rangers arrived, but hikers coming down the trail were warning others about the rogue bovine.

Marshall Mesa open space is leased by livestock owners and used as grazing land. Taylor said the cow's owner was notified.

In 2003, a woman was rammed three times and her pelvis fractured by a grazing mama cow when she accidentally ran between the animal and her calf on the South Boulder Creek Trail.

Jason Vogel, vice president of the Boulder Mountain Bike Alliance, called Monday's attack "odd, rare and random" and said he hasn't heard of any other cows going after cyclists. It's not even common to come across cows on the trails, he said, though they often can be seen nearby.

"It's not something people should be concerned about," he said.

--

=================================

-Kam Zardouzian

Capo Forma

Marketing Strategist

Cycling & Multi-Sport Coach

Join me @: LinkedIn | Plaxo |The Cycling Network | Twitter | Facebook

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cow attacks added to causes of bike accidents

2009-01-20T10:33:00.000-08:00

common causes of bike accidents include:

running into objects, including other cyclists. commonly referred to as crashing during races or group training rides
hitting or being hit by motor vehicles, most common cars
accidents caused by poor road conditions
mechanical failure

and then there is this one:

BOULDER, Colo. — A cow charged a woman on the South Boulder Creek Trail on Monday afternoon, knocking her down, officials said.

The woman was riding her bike on the trail when she encountered the cow, and she stopped to let the animal pass, said Pete Taylor, a ranger for Boulder Open Space and Mountain Parks. The cow knocked the woman over and walked on her legs, he said.

He said the woman -- whose name wasn't released -- wasn’t seriously injured, and she refused medical treatment.

She didn’t appear to do anything to provoke the animal, which witnesses said appeared to have an injured leg, he said. The cow had left the scene by the time rangers arrived, but hikers coming down the trail were warning others about the rogue bovine.

Marshall Mesa open space is leased by livestock owners and used as grazing land. Taylor said the cow’s owner was notified.

In 2003, a woman was rammed three times and her pelvis fractured by a grazing mama cow when she accidentally ran between the animal and her calf on the South Boulder Creek Trail.

Jason Vogel, vice president of the Boulder Mountain Bike Alliance, called Monday's attack "odd, rare and random" and said he hasn’t heard of any other cows going after cyclists. It’s not even common to come across cows on the trails, he said, though they often can be seen nearby.

"It’s not something people should be concerned about," he said.

=================================

-Kam Zardouzian

Capo Forma

Marketing Strategist

Cycling & Multi-Sport Coach

Join me @: LinkedIn | Plaxo |The Cycling Network | Twitter | Facebook

Causes of bicycle accidents

2009-01-20T10:30:00.000-08:00

This goes to show that bike accidents are not reserved with motor vehicles....

Cow charges cyclist on Boulder open space : County News : Boulder Daily Camera

BOULDER, Colo. — A cow charged a woman on the South Boulder Creek Trail on Monday afternoon, knocking her down, officials said.

The woman was riding her bike on the trail when she encountered the cow, and she stopped to let the animal pass, said Pete Taylor, a ranger for Boulder Open Space and Mountain Parks. The cow knocked the woman over and walked on her legs, he said.

He said the woman -- whose name wasn't released -- wasn’t seriously injured, and she refused medical treatment.

She didn’t appear to do anything to provoke the animal, which witnesses said appeared to have an injured leg, he said. The cow had left the scene by the time rangers arrived, but hikers coming down the trail were warning others about the rogue bovine.

Marshall Mesa open space is leased by livestock owners and used as grazing land. Taylor said the cow’s owner was notified.

In 2003, a woman was rammed three times and her pelvis fractured by a grazing mama cow when she accidentally ran between the animal and her calf on the South Boulder Creek Trail.

Jason Vogel, vice president of the Boulder Mountain Bike Alliance, called Monday's attack "odd, rare and random" and said he hasn’t heard of any other cows going after cyclists. It’s not even common to come across cows on the trails, he said, though they often can be seen nearby.

"It’s not something people should be concerned about," he said.

Backcountry.com launches Bonktown.com

2009-01-20T09:01:00.001-08:00

SportsOneSource.com - Sporting Goods Business UPDATE

Backcountry.com Launches Road Bike Focused ODAT Site
SportsOneSource Media Posted: 1/19/2009

Backcountry.com has launched Bonktown.com —a road bike-focused, one-deal-at-a-time (ODAT) store. Dropping just one select item at a time at ridiculously marked-down prices (50% to 80% below retail), Bonktown.com delivers deals on category-leading, name brand road bikes, road bike frames, components, apparel, and related accessories.

Every night at midnight (MST) the Bonktown team posts one new discounted road bike deal on Bonktown.com. As soon as that deal is gone, a new item is posted.

With the launch of roadie-only Bonktown.com, Chainlove.com, the formerly all-things-bike ODAT store, becomes the homesite for mountain bikers, featuring all MTB products all the time.

The new Bonktown.com and Chainlove.com-reborn are part of Backcountry.com's ODAT family of stores that also includes the benchmark SteepandCheap.com for outdoor gear, Whiskeymilita.com for all board sports, and Tramdock.com for skiing.

The ODAT stores employ shopping features that make them the easiest and most addictive way to score gear for cheap. There are detailed, oversized pictures of the current deal, concise gear descriptions and call outs, sizing charts, and insider sizing tips. Since each deal is only featured for a limited time, the stores' dashboard lets you track the current number of people considering the deal, the remaining availability, and the sell-through rate in real time.

2009-01-19T12:22:00.001-08:00

Power Tool Corner: The Essential Tools of the HyperPower Protocol© (HPP)

In this post the essentials tools of the HyperPower Protocol will be reviewed including equipment, software and spreadsheets to track progress.

Orion, Jon and Mike, the HPP volunteer athletes whom you met in the previous posts, are taking their Power Profile Tests as I type this entry. I am eagerly anticipating their power files to determine each of their training zones for the coming Wednesday session, which will be our first indoor training at B&L Bike and Sport in Solana Beach.

In the last post I shared the specifics of the Power Profile Test (PPT) that will provide a snap-shot of each athlete’s current fitness level. We will use the data from this initial test as a baseline from which a comparison of fitness gains will be measured as we progress over the next six weeks.

The PPT included a number of short, medium and longer intervals to measure each athlete’s current fitness using power. Using TrainingPeaks WKO+, we can either track the actual, derived data from each of the prescribed intervals in the PPT or use the software’s built-in measurements of tracked peak power at select intervals. More on this in just a bit.

For now, let us discuss the essential equipment you will need to successfully complete and track the HPP.
Essential Equipment

1. Functioning power meter: All three athletes use PowerTap, manufactured by CycleOps. Mike Ash also uses a SRM power meter on his time trial bike. In my opinion, the PowerTap is the best power meter on the market today based on a number of variables including accuracy, portability, cost and service. This does not mean that other power meters are not good: SRM is arguably perhaps the most accurate, but it is affixed to one bike and not as easily transportable to other bikes compared to iAero or PowerTap. It just means that based on my opinion I believe the PowerTap offers most bang for the buck. It is beyond the scope of this post and protocol to cover power meters. Several in-depth articles have been written on this topic. A simple search on Google will bring up a number of resources that will provide in-depth analysis of which power meter might be best for you.

2. Functioning indoor trainer: It is also beyond the scope of this post and program to evaluate indoor trainers and I suggest speaking with your local bike shop and/or doing a bit of research online to find one that works for your budget. What is important for this program is that you use the same trainer for each test and workout because of individual variations between trainers, trainer makes and models.

3. CyclingPeaks Software: you will need a good analytics tool to dissect and analyze your power files. Based on my experience, there is nothing on the market that can match what TrainingPeaks offers. Individual variations and needs may dictate that you use software and I invite you to conduct your own research on what is best for you. A recent article by Drew Geer in Velo News compared the most recent software available on the market, including those for Mac.

4. Tracking spreadsheet: This spreadsheet, such as the actual one we will be using for this protocol tracks each rider’s power profile for each tracking interval. If using TrainingPeaks, you can choose to track either the built-in key intervals in that software or the key intervals that best suit your discipline: if your race requires short bursts of power and recovery (such as a criterium race) then you would want to track shorter intervals versus if your race requires sustained power (such as an Ironman triathlon) then longer intervals should be tracked. For the HPP protocol, I will track the built-in TrainingPeaks intervals of 5sec, 10sec, 20sec, 30sec, 1min, 2min, 5min, 10min, 20min, 30min, and 60 minutes – CyclingPeaks extrapolates and projects values for the longer intervals even though the HPP athletes will not actually do any of these longer intervals. You can set up a custom Performance Management Chart in TrainingPeaks to automatically chart progress at these key intervals.

5. Training and Racing with Power by Hunter Allen and Andy Coggan: this is a key book that you will reference.

6. Andy Coggan’s Power Profiling spreadsheet found here.

With these essential tools in place you are now ready to take the first Power Profile Test (PPT), described in detail in a previous post.

Download your PPT results in your spreadsheet or simply mark and track them within CyclingPeak (see help menu for details).

Once you have established your Functional Lactate Threshold (LT) power extrapolated in CyclingPeaks, you will use this number to follow the specifics of the HPP interval power zones described in a previous post and provided below:

1. Mid-January (17th or 18th): power profile test to determine the athlete's power
profile based on the power test and assign critical functional power (CFP) levels and projected LT power.

2. Session one, January 21-22 at 5pm sharp @ B&L in Solana Beach: macro intervals of 5min @ 150% LT, rest, 20min @ 100%-125% LT, rest, 5min at 200% LT, cool down. Micro intervals will be 15sec on/15sec off at below 50% LT.

3. Session two (one week later): 5min @ 150% LT, rest, 25min @ 100%-125% v, rest, 7.5min at 200% LT, cool down.

4. Session three (one week later): 5min @ 150% LT, rest, 30min @ 100%-125% LT, rest, 5min at 200% LT, cool down.

5. Power test (January 24/25): during the weekend after the third session do a mid-way power profile test.

6. session 4: 5min @ 150% LT, rest, 30min @ 150%-175% LT, rest, 10min at 200% LT, cool down.

7. Session 5: 5min @ 150% LT, rest, 35min @ 100%-125% LT, rest, 10min at 200% LT, cool down.

8. Session 6: 5min @ 150% LT, rest, 40min @ 100%-125% LT, rest, 12.5min at 200% LT, cool down.

9. Power test (February 28/March 1): during the weekend after the final session do a power test.

This is a hard protocol and not for the novice. If you have not read the previous posts regarding how to properly gear up for the HPP, please do so.

Best of luck and I welcome any questions or comments you may have.

Kam

2009-01-17T12:09:00.001-08:00

lightlane_copyright.jpg (JPEG Image, 800x600 pixels)

mobile bike lane, Light Lane, concept to help improve bicycle safety.... Brilliant idea.

Pimpin the ride...Capo style

2009-01-16T11:32:00.000-08:00

Marq Prince, Capo's socal rep visited on Thursday, January 15th and we rolled out for a quick early morning spin followed by a pose down at Swami's then a visit to B&L Bike and Sport in Solana Beach.

Marq was pimpin the Capo Diavolo kit and I wore the Super Corsa kit, which I love...and I'm not saying that just cuz I work at Capo!

Pimpin the ride at Swami's.
Matt Allen and Gordon Yeager-mesiter in the service area while Marq and me talk shop with them.

Marq with Jeff Rowe, new owner of B&L

Tour Down Under

2009-01-14T17:01:00.000-08:00

George Hincape says:

Question most asked since i arrived. "what will it be like to race
against LA?" Will be strange for sure!!

*=================================*

*-Kam Zardouzian*

Capo Forma

Marketing Strategist

Cycling & Multi-Sport Coach

Join me @: LinkedIn <http://www.linkedin.com/in/kzardouzian> | Plaxo
<http://kammer.myplaxo.com/> |The Cycling Network
<http://raceplan.ning.com/> | Twitter <https://twitter.com/4kammer> |
Facebook <http://www.facebook.com/profile.php?id=1025680115>

HPP Team's first workout: Power Profile Test

2009-01-13T19:58:00.000-08:00

Mike, Orion and Jon-

My thanks goes to you three for stepping up to the challenge! Your
progress will be tracked, blogged, promoted and published on several
Blogs, Facebook, other social sites and in a future power training
book. Thank you for your time, energy and willingness to participate.

Meet one another virtually...you will obviously meet each other next
week at our first official workout on Wednesday, January 21st, 5:30 at
B&L. I will email you before next Wednesday to remind you and give you
insight into that workout.

This weekend, you will perform the Power Profile Test (PPT) which will
establish a baseline profile of your current fitness level. You will
repeat this test, ideally under the same conditions, at the 1/2 way
point of our 6-week program and again at the end of the program to track
gains in your fitness and power.

Please pay close attention to the following points and email me if you
have any questions:

1. This test is to be performed only if you are properly rested and
hydrated. Postpone this test by a day or two if you are unusually
fatigued and/or dehydrated. Please keep track of your morning
heart rate and be sure it is within 5-7 points of what you have
tracked every morning. If your HR is more than 7 BPM over your
normal, you are tired, fighting something, dehydrated,
over-stressed and should avoid doing the test that day because not
only will you further tax your body but your results will be off.
So, do not perform this test if you are tired.
2. I would prefer for you to complete this test on the trainer, with
a fan in front of you with adequate food and drink nearby. Doing
this test on the trainer will help avoid any of the
distractions/interruptions that occur out on the road.
3. It is important to duplicate, as much as possible, the
environmental, physical and emotional variables around this test.
Meaning, please try and complete future tests at the same time of
day, under the same environmental conditions and with the same
emotional approach as the first.
4. This test gets harder as it goes on; avoid starting out to hard as
you it will be likely that you will blow up at the end!
5. There is an optional longer, 10min interval in the test. This is
an optional interval and you are not required to do it. However,
if you choose to take it on, you must do it on both future tests.
Again, to duplicate this test by as much as possible.
6. Please keep in mind that this is just a workout designed to give a
snapshot of your current power profile. Be true to the workout
and to yourself; meaning no one is judging you or your power! Do
the workout honestly, be relaxed and have fun with it.
7. Most importantly, please download and email me your files rather
by or before next Monday so I can have your personalized power
workouts ready for our time together on Wednesday.

You may choose, if you wish, to hook up together and find a location to
complete this workout together. Unfortunately I will be in OC for an
event over the weekend, else I would have offered my garage for the
undertaking.

Please email me any time with any questions you may have regarding the PPT.

Specifics of the test are as follows:

*POWER PROFILE TEST*

Purpose: establish baseline power, heart rate and cadence
efficiency. Provides basis for tracking fitness and assessing
training program based on results.

Testing is done when the athlete is properly rested and is
highly motivated for the test. Track test results into an Excel
spreadsheet for future comparison.

NOTE: Testing should not be done if the athlete is tired (pay
attention to morning heart rate and mood). This test gets
harder towards the end, so make

sure and be prepared mentally and organizationally (have plenty
of food and drink with you, fan, towel, music, etc.).

It is highly preferred for this this test to be done on the
trainer to avoid interference. Be sure to have a fan, towel,
plenty of water and a couple of

energy gels with you.

Duration: about 120 minutes
Interval: monthly
Specifics:

1. 20 min warm up at no more than 55% Lactate Threshold
(LT) power or heart rate and cadence no less than 95 RPM,
followed by the below OPENERS. If you don't know your LT power
or heart rate, use race pace as your rate of perceived effort
(RPE) any time you see LT. On a scale of 1-10 with 10 being the
hardest you can ride, 55% of that perceived effort should be no
harder than a 5.5:
a. 2 Min. @ LT with 2 Min. rest
b. 5 Min @ LT with 5 Min. rest
c. 3 X 1 Min. efforts of at least 100 RPM with 1 min.
rest in between with a 3 Min. rest after the last one

2. 5 min all out (ride by instinct; don't pay attention to
cadence, power, HR, speed, etc.) followed by 10 min easy

3. 3 X 30 second sprints all out, again ride by instinct
with 3 min rest in between.

4. 3 X 1 min all out, ride by instinct, with 5 min rest in
between

5. OPTIONAL: 10min solid effort. Again, don't pay attention
to HR, power, cadence or any numbers. Just ride as steady and
hard as you can...ride on instinct without any judgment or
angst. Just ride honest and hard.

15-20 minute cool down.

You are done! Reach back and pad yourself on the back for a job
well done!

*=================================*

*-Kam Zardouzian*

Capo Forma

Marketing Strategist

Cycling & Multi-Sport Coach

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Re: Wednesday workout details

Re: Wednesday workout details

Re: Wednesday workout details

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Pimpin the ride...Capo style

Tour Down Under

HPP Team's first workout: Power Profile Test