It’s Not Too Cold

See...People are still riding!!! Maybe you guys should consider growing out your leg hair too!!! This is an excerpt from a Hincapie Article.

Miss you all!!!

Linda

Brr!

When I went through my Hincapie clothing at Kenda’s training camp this year, I laughed at the super-thick ski gloves.

“I live in Florida,” I told them. “Can I trade these for an extra wind vest or something?”

They didn’t let me trade, which is fortunate, because I’m in Maryland and getting plenty of use out of these things, as well as the thermal jacket, the beanie, and for the first time ever, an item I didn’t even know existed: the neck gaiter. I prefer the neck gaiter to the balaclava, because it can be removed or pulled down if it gets too hot, and I’m in less danger getting arrested.

I started growing out my leg hair for that extra layer. If it gets too bad, I’ll take a lesson from the polar bears and add a few layers of fat. If anyone has access to one of those swirly ice cream dispensers, I’d like to just lie underneath it for hour. That’s probably a better way to do it than salmon.

If it gets too bad, I have a super-fancy new set of rollers from TruTrainer, which beat the crap out of traditional ones. Sure, they cost about twice what you’d pay for a traditional set, but as usual, you get what you pay for. These have a belt drive, rather than just a rubber band, they’re much more adjustable, and they have a neat little platform that sits on top, which takes the danger out of the mounting and dismounting process.

When the temperature dips into the teens or lower, I like to get fully dressed, jump on the rollers indoors for a few minutes until I’m uncomfortably hot, and then get out the door.

Don’t let the cold weather keep you off the bike. It’s just a matter of having the right gear to make it safe and comfortable. I’m working on a bike-driven snowplow. I’ll let you know how it goes.

Training Lessons Learned in 2010

The end of the year is a good time to look back and consider the lessons you’ve learned over the past 12 months. And while I learned plenty of lessons outside of training and sport, here’s what 2010 taught me as an athlete:

Intervals trump experience: I’ve been racing bicycles since I was 9 years old, and after all these years it’s easy to be lulled into the assumption that my cumulative fitness is great enough to see me through just about anything. But at 50 years old, the truth is that it was only through a renewed commitment to interval training that I gained the power necessary to race the La Ruta de los Conquistadores.
Endurance events are more fun with teammates: I had great teammates when I raced for 7-Eleven and other teams in the 70s and 80s. But in recent years I’d gotten accustomed to competing or participating in road and mountain bike events as a solo rider. Putting together a group of 10 athletes and 4 coaches – plus half a dozen support staff – to tackle La Ruta got me back into a team environment. The camaraderie, encouragement, ribbing, and even intra-team competition was refreshing; and I think it improved our individual performances as well.
Never leave home without your crew: When I originally hatched this crazy plan to race La Ruta for my 50th birthday, support was one of my first concerns. I can fix some things on my bike, but I’m not a master mechanic. I also knew from experience competing in and taking athletes to international competitions that local knowledge is often the difference between a great trip and the trip from hell. The CTS support crew and the folks from Lava Tours in Costa Rica were tremendous. I’m planning on taking a team to the Trans Andes race next (January 2012), and you better believe we’re taking a top-notch support crew!
Age isn’t everything: There are some inescapable consequences to growing older, but I don’t believe athletes should resign themselves to declining performance just because they’re getting older. From what I’ve seen – both personally as well as with CTS Athletes – is that the impact of age on athletic performance is not nearly as consistent as we once believed it to be. In fact, I’ve noticed that as athletes mature – not chronologically, but in terms of their lifestyles – their improved habits (sleeping more, eating better food, settling into stable careers and family relationships, etc.) often counter-balance any performance detriment their age might have. In other words, older athletes are often “better” at being athletes.
As we head into 2011, I hope everyone can look back on 2010 and find lessons that can help you be a more successful and happier athlete in the next 12 months. I also wish everyone a healthy and prosperous New Year. And if you’re looking for a big goal for 2011, I encourage you to check out the next big thing from CTS: The CTS Epic Endurance Bucket List. So far I’m on the hook for the Amgen Tour of California Camp, the Leadville 100 Mtn Bike Race (info on CTS Leadville 100 Mtn Bike camps), and the Trans Andes. What are you going to do?

Sincerely,
Chris Carmichael
Founder/CEO
Carmichael Training Systems

Winter Core & Strength Training at Power 10 Fitness

Hi Guys...Beginning on Saturday, January 8th at 7:30 am, Steve Panzik, owner/trainer of Power Ten Gym, will run a core and strengthening class geared for cyclists during the off season. Not only will it be beneficial for in season cycling but it's very important as we get older to have core strength and muscle development. The class will run every Saturday morning until it is warm enough for you guys to get off your couches and start riding again.

Steve will start from scratch in building your strength...For those of us who have been doing this for a while, he will adjust accordingly so you will feel "challenged" while the balance of the group is brought up to speed.

I think it will be very beneficial for all involved...If you have any thoughts of ever taking, Shaun, Dom or Jeff on Bar Beach...I suggest you come!!!

I will let you know the cost of the class as it get's closer...It will probably be around $20-$25 per class...It's an awesome workout and it really makes a huge difference on the road. Please let me know your level of interest so Steve can begin to prepare.

Hope everybody is well...
xo,
Linda

A fun little ride - who is in?

La Haute Route Details announced
The highest and one of the most difficult cyclosportive bike races in Europe, challenging riders over 14 legendary Alpine Cols between Geneva and Nice.
720 km, 17,000m of climbing, 7 days of pain and pleasure!

On the 7th December, 2010, OC ThirdPole organisers of the HAUTE ROUTE introduced this new and exciting cycling event to the media and special guests at a briefing in London. OC ThirdPole, a leading professional sailing and outdoor events organiser, officially announced the HAUTE ROUTE event in Paris two weeks ago, but took the opportunity to meet the UK’s cycling press yesterday. “Cycling is a mass participation sport across Europe and especially in the UK,” commented OC ThirdPole CEO, Rémi Duchemin. “We know that many cyclists from Britain will be excited about this new event and motivated to participate, and the best way to inform UK cyclists is via the media.”

The HAUTE ROUTE, a brand new cycling event that will challenge even the most hardened of riders. The first edition of the HAUTE ROUTE (the ‘high road’), an exceptional cyclosportive event involving 7 stages, 720 km and 14 cols between Geneva and Nice, will take place over 7 days 21-27 August 2011.

A breathtaking and challenging route…
Starting from the shores of Lake Geneva and finishing on the “Promenade des Anglais” in Nice, the HAUTE ROUTE has been named after the legendary mountaineering route across the Alps, first charted in the mid-19th century by the UK Alpine Club and dubbed ‘The High Level Route’. The HAUTE ROUTE competitors will race at high altitude over a week, with 7 timed stages, showcasing various formats - in line stages, marathon leg and even a time trial.

With 720 kilometres to cover and around 17,000 metres altitude to climb and as much to descend, the competitors will have the amazing opportunity to measure themselves against 14 famous cols, including the Madeleine, the Galibier, the Izoard and the Cime de la Bonnette on a route that climbs above 2,800 metres. This first edition of the HAUTE ROUTE will stop in the prestigious ski resorts of Megève, Les Arcs/Bourg-St-Maurice, Serre Chevalier, Pra Loup and Auron. It is set to bring together cycling enthusiasts but will also be a family adventure or an experience to share with your friends.

• Saturday 20th August 2011 The HAUTE ROUTE Village, Geneva
• Sunday 21st August 2011 Geneva - Megève (97 km)
• Monday 22nd August Megève - Les Arcs (103 km)
• Tuesday 23rd August 2011 Bourg-St-Maurice - Serre Chevalier (162 km)
• Wednesday 24th August 2011 Serre Chevalier - Col du Granon (12 km, time trial)
• Thursday 25th August 2011 Serre Chevalier - Pra Loup (119 km)
• Friday 26th August 2011 Pra Loup - Auron (78 km)
• Saturday 27th August 2011 Auron - Nice (145 km)

Open for entry…
The HAUTE ROUTE is an exceptional sporting challenge open to cycling enthusiasts of all nationalities, whether they hold a licence or not, aged 18 or over. The participants can register individually (“Solo”), with an other cyclist (“Duo”) or as a team between 4 and 9 riders (“Team”). The race will be timed and will include several categories (Men, Women, Men’s Duos, Women’s Duos, Mixed Duos, Teams). At the start of each stage, a leader’s jersey will be given to the best racer, all categories and ages included.

“Registration for the first edition of the HAUTE ROUTE is available exclusively on the event’s website www.hauteroute.org,” explained HAUTE ROUTE Race Director, Jean-François Alcan. “We have put in place a comprehensive team to guarantee safety, comfort and professional medical backup. The HAUTE ROUTE will be one of the biggest challenges the sportsmen and women will face in their lives so it is important that we offer a service that measures up during the racing but also in our host venues each night.” Jean-François Alcan has a strong experience in the cyclosportive arena as he created and directed major events for the past 20 years.

The entry fee is 595€ if you register before the 31st December 2010 and 630€ from 1st January 2011 onwards. This cost includes:

• Official travel bag (to be used by each competitor)
• Mechanical support (in the race village and during the race)
• Food/drink supplies during the race and at the finish of each stage
• Access to a secure bike park at each stopover
• Cleaning service for the bikes at each stopover
• Massages / rest and recovery at the finish
• Pasta party organised every night
• Transfer of personal luggage from the start to the finish of each leg
• Transfer of bike bags and covers from Geneva to Nice
• Accommodation at different levels and return shuttle (Nice-Geneva) as an option

An OC ThirdPole Event…
Mark Turner and Rémi Duchemin, Executive Chairman and CEO of OC ThirdPole respectively, were both in London today and declared: “The HAUTE ROUTE is our first new event since the merger between OC Group and ThirdPole a few months ago. The HAUTE ROUTE is perfectly aligned with our objective of expansion in the outdoor sports arena with unique, high profile events with international appeal.”

To find out more about the first edition of the HAUTE ROUTE and download the registration pack, please log onto www.HAUTEROUTE.org.

NY Times piece "A vow to Never Ride Again"

In order to stir up some interesting stories, I thought to post this piece from the NY Times:

http://www.nytimes.com/2010/11/30/health/nutrition/30best.html?src=me&ref=health

Having crashed not insignificantly twice (ER visits both times - a broken wrist once), I was sort of surprised with myself both times that while recuperating I experienced an overwhelming desire to get back on the bike. One might think that logic would dictate the opposite, but experience is different...



In the summer of 2008, I watched as a car sideswiped one of our riders on Bryant rd in Roslyn, causing him to crash with the other rider in our party. Both heroes got up, got back on their bikes, and continued the ride. And I am pretty sure that was not this rider's first run-in with a four-wheeled vehicle. It's important to note that neither incident was his fault.

I have also heard legendary tails of Rob and his accidents.

All this makes the Times piece even less comprehensible to me. I know it hurts to go down. And none of us wants to. but nor do we throw caution to the wind. The title of my article would sound something like this: "A Vow to Always Get Back on the Bike"

Because I always will.

An e-mail received today from CTS

I’ve been thinking about age and athletes a lot recently, so it’s fortuitous that I came across an article published in the NY Times on November 25 about a record-setting 91-year-old track and field athlete named Olga Koltelko. (Click here to read the article.) Researchers are studying her and the growing number of athletes over the age of 80 to learn what’s keeping them going while their age-mates decline. For most people reading this, 80 is a long way off and Olga’s story might seem irrelevant. But it’s not.

I took a few things away from the NY Times article that are very relevant for athletes in their 40s-60s:

Protect your mitochondria: these powerplants in your muscle cells process fat and carbohydrate into energy, and when you lose mitochondria your performance goes downhill quickly. Exercising consistently and including hard efforts are crucial components of maintaining and increasing the size and number of mitochondria in your muscles.
Don’t stop training or competing: Your peak performance markers and your interests may change as you grow older, but research is suggesting that staying engaged in training and competition keeps aging athletes out of the doctor’s office and adds life to their years, if not years to their life.
Intensity is important throughout your life: I’ve written about it in "The Time-Crunched Cyclist” and “Time-Crunched Triathlete” and I’ve experienced it myself – athletes in their 40s and older, especially those who are short on training time, need more intensity in order to attain high-performance fitness. And the newer research is suggesting that higher-intensity training now may mean retaining the ability to train effectively decades from now.
Of course, the other reason I’m thinking about age and athletes is that I recently celebrated my 50th birthday and a few weeks ago finished 3rd in the 50+ category at La Ruta de los Conquistadores. The 4-day mountain bike stage race in Costa Rica was a tremendous experience, and it was made even better by the 10 CTS Athletes and 4 CTS Coaches who raced with me, and the awesome support from Lava Tours and our CTS support crew. CTS Coach Jim Lehman won the Male 40-49 classification, Van Council finished 2nd in the 50+ category, CTS Coach Jason Tullous finished 3rd in the Male 30-39 category, and CTS Coach Jane Rynbrandt finished 5th in the Women’s category. In all 14 out of the 15 CTS-supported athletes reached the finish line, and the majority of us were over 40 years old.

I plan on living a long, healthy, and active life. And training for and competing in events like La Ruta are going to keep me young. So as we approach the shortest days of the year, and as the snow starts piling up outside, remember Olga Koltelko and get your butt out there to train.

And since the Holiday season officially arrived last week, here are a few gift ideas I think you might be interested in:

Give the Gift of Power: Sign up for 12 months and get a great price on a Powertap, plus you can pay for the Powertap using our 12-month, no-interest Powertap Payment Plan. Already have a power meter? Give this one as a gift!
CTS Camps: If you're looking for a great gift for the endurance athlete in your life (or a great gift for someone to give you...), check out the CTS Camp Calendar for a range of cycling, triathlon performance, and Ironman camps.
Training Books: The Time-Crunched Cyclist and Time-Crunched Triathlete books are in stock and available, and I autograph all copies purchased from trainright.com.
Training DVDs: With 23 titles to choose from, we have indoor training covered. And starting now every DVD order will include a copy of The Trainright Guide to Indoor Training, which features a 6-week training program and recommendations for incorporating training DVDs into your workout schedule.

For details on any of these items, you can also call 866-355-0645 or email AthleteServices@trainright.com.

Sincerely,
Chris Carmichael
CEO/Founder
Carmichael Training Systems