Expo in Des Moines March 15-16

Join the All9Yards Ladies at the Annual Bike World Expo on March 15 and 16th at the 7-Flaggs Event Center! We'll be there with answers to questions like:

I wanna race - where can I learn?
I don't wanna race, but I wanna get involved. Can I do that?
What are some of the great events this summer?
Can I see your cool LeMonds?
Can I buy a cool LeMond?
Can I join the ladies cycling movement?
When do you ride?
Can I join you on a ride if I'm not a member?
Can I be a member?
Can I buy a sweet pink jersey?
Where are the restrooms?
Is anyone going out for a beer tonight?

Look for our booth at the Expo - we offered to let the boys from All9Yards join us too - so look for the pink and green booth and stop by to say 'hello'!

PS - We're doing a presentation on ladies cycling too, watch the schedule!

Sweet?

Trainer Rides

We all agreed that riding a trainer with friends is better than being secluded in your basement or garage plugged into your iPod, but it is still - well - riding your trainer!

Dee, Mariah and I rode for an hour last night, getting in some strong aerobic work via some longer intervals, followed by some single leg work and finally some shorter, stronger efforts.

While it is similar to the ever popular 'Spin Class' the advantages of riding on a trainer are many. First and formost - you are on your own bike, best to not loose that feel over the winter - even if it's only once a week. Every time on your bike, you become more and more 'as one'. Having a very natural feel on your bike will help you improve your handling skills. A good thing.

Secondly, you can customize your workout - you are not subject to whatever your spin instructor dreams up - whether good or bad. This time of year it is good to be developing an aerobic base and refining pedaling technique - not working on hard sprints or doing 'hovers' or 'standing jogs' - in what crit or TT do you 'hover'?

I'd encourage you to drag your bike and trainer over to the Center to ride with JW on Tuesdays and/or to the All9Yards office on Thursdays to ride with Dave - enjoy the company, enjoy the workout and bone up on those skills!