Friday, December 28, 2007

Training For Spring Begins Now!

Last night was the first of our regular Thursday Night rides - and it was good. Always good to have a little company to help the minutes fly by! Kim and I enjoyed a workout from - the makers of training DVDs are kind enough to post a workout updated to the season - and now is a good time for base building and drills.

I pulled the Bike Bible off the shelf ('Bicycle Road Racing' by Eddy Borysewicz)to pull his early season plan out - and here it is in a nutshell - adapt as needed - his focus was simply cycling -so if yer into other stuff - substitute the short easy stuff for your running/skiing/swimming. The focus is base conditioning and strength building:

January - February Weekly Plan:
Sunday - Long ride with group (2+hours). Variety of hard efforts, mixed terrain
Monday- Recovery ride - short easy ride or recreation (x-training)
Tuesday - Climbing or Cyclocross through Feb - then speedwork
Upper body workout in evening
Wednesday - Long ride, same distance as Sunday, but easier pace and terrain
Thursday - Climbing or Cross - work hard
Friday - Dave's spin class.. or 2 hour easy ride in flats
Upper body workout in evening
Saturday - Short easy ride and light recreation (X-training)

I pulled this almost word for word - make it fit in your life.
Eddy B was the 1980s US Cycling coach - and coached a young Greg LeMond, Connie Carpenter (Oly Champ), Davis Phinny, Alexi Grewall (Oly Champ) and many many more. Really, One could say that he is the father of the modern cycling success here in the states. He trained the folks who are now training the folks who are winning stuff.

Good luck and happy riding!

Saturday, December 22, 2007

An Early Christmas!

Christmas came early for 7 lucky ladies at the bike shop as the beautiful LeMond Zurich's arrived at Bike World just in time for an Open House unveiling! Dee, Kim, Joann and Jenny were giddy with excitement as Kristin Reece's bike came to form before their eyes in the shop of the BW West store. What a treat to celebrate the bikes arrival in such good company during a wonderfully hosted Holiday Open House.

The place was packed with cyclists of every genre - from the athletes of Zoom Performance to DMCC riders, RAGBRAI riders, commuters, and many of the All9Yards boys team. Kim, looking the season in his red LS jersey with red and green cap and green All9Yards vest, played the part of Head Elf quite well! Lou, Troy, Piggy, and Kim had all just finished up a 2 hour ride to Booneville and were happy to enjoy the homemade treats straight from Laura Ridgways kitchen. Laura, who dove head-first into competitive cycling in the past few years, celebrated this year by tackling the daunting Paris Brest Paris - one of the coldest, wettest and windiest in history!

The evening was truely a delight - and thanks go out Forrest, Laura and all the gang at Bike World - thanks for the evening... and from the ladies - thanks for the early Christmas!

Peace - Dave

Sunday, December 16, 2007

Watch for the Pink!

The ladies testing some new rides! They'll be sportin' some sweet LeMond Zurich's this year - Watch for the pink train passing in a flash! Pictured from left to right: DaLena F., Kristin R., Joann S., Dee M. and Kim H.

Welcome to the new world of cycling in Des Moines!

The All9Yards Women's Cycling Team would like to thank those who are supporting thier movement in continuing to develop women's cycling in central Iowa. Real Estate Group - with Bike World and LeMond as equipment support and Jenny Weber of Zoom Performance as coaching support.

Watch here for updates on training, social and competitive events. Many events are open to all women. It is our hope that we serve as mentors and role models as we challenge ourselves in cycling and multi-sport events throughout Iowa and the Midwest.

Some of the highlighted events include:
The Iowa Cup Races
The Big Creek Road Race
Hy-Vee Triathlon
Chequamegon 40 Mountain Bike Race
Des Moines Dirty Duathlon
State Road Race
State Criterium Championships
State Team Time Trial
Cy-Man Triathlon
Wisconsin Ironman

Watch for the pink flash go flying by this summer!