DunwoodyCycling : Messages : 455-484 of 4212

from atlbike:

For VeloNews

InForm Column for issue #7, 1997

Climbing 101

Nothing determines the outcome of a race as much as a good hill. When the terrain tips up, things begin to happen. Those who climb well, especially the long climbs, are now in charge, while everyone else is struggling to catch up. The old saying is true: If you can’t climb, you can’t race.

"What can I do to climb better?" is the most common question I hear from riders of all categories. There are several possible answers depending on the rider’s limiters. Common limiters for climbing the long hills are strength, weight, muscular endurance, lactate tolerance, economy and confidence. The following brief discussion of each may help you ride stronger in the hills if you first determine which limiter is holding you back the most, and then focus on improving it before going to the next one.

Limiter: Strength-to-Weight Ratio

There is a close relationship between body weight and strength and how well you can climb. Even a casual observer of a bike race will notice that body type seems to play a role in climbing. Small riders, in both weight and height, usually do well in the hills. One way to express this phenomenon is in terms of pounds of body weight per inch of height. Divide your body weight in pounds by your height in inches to find a gross indicator of climbing potential. The sidebar, "How Big Is Your Anchor?", offers some generalities about this relationship that I’ve found in coaching cyclists.

How Big Is Your Anchor?

Divide weight in pounds by height in inches to find your relative potential for climbing.

Pounds per Inch Climbing Potential

<2 Great potential for climbing

2 - 2.1 Good climbing potential

2.2 - 2.3 Fair climbing potential, work on strength

2.4 - 2.5 Poor climbing potential, work on descending

>2.5 Avoid hills

Although losing excess weight will probably do much to help the average cyclist climb better, there are downsides to this strategy. Trying to shed pounds quickly, especially at this time in the season, by greatly reducing calories consumed is likely to detract not only from your climbing, but also from your riding in general. Recovery depends largely on getting enough energy in the form of food back in following long and hard workouts. The best time to work on dropping unnecessary body fat is during the winter months, but that’s too late for this season. Perhaps a better way to attack this challenge now is to work on eliminating the junk food from your diet. In general, riders eat far too much refined sugar between meals, most of which ends up as blubber to be hauled up the next climb.

The size of your anchor is not the only story when it comes to climbing. You can be the smallest rider in the peloton, but a miserable climber if you don’t have much leg-extension strength. Effective climbing requires the capacity to produce great force when the hip, knee and ankle are all straightening out. Obviously, the smaller you are, the less force you can generate, but then less is needed since the mass to be lifted isn’t heavy. So the strength needed to climb is relative to body weight.

One way to measure your leg-extension strength is in the weight room by doing either the squat or leg-press exercise. I’ve found that the best climbers can typically squat 1.7 times their body weight a minimum of six times. The minimum goal for this exercise is about 1.3 times body weight. For the leg press the numbers are 2.9 times body weight for top climbers with 2.5 as a minimum.

A great strength-to-weight ratio, by itself, won’t make you a great climber. This is just the ticket to get into the dance. It’s a starting point. The following elements are also necessary for excellence in the hills.

Limiter: Muscular Endurance

The one element of climbing physiology that has the greatest potential for improving is muscular endurance. This is the ability to maintain a relatively high work output for a relatively long time. The easy explanation is that it’s like time trialing up hill. In a race, the pace on the truly long climbs is dictated by the muscular endurance of the leaders. Those setting the tempo are generally just above their lactate thresholds and they know they can hold that for a long time, as in time trialing. Riding at the front with them requires good muscular endurance. Your muscles must resist fatigue under heavy loads for extended periods.

One way to improve this critical ability is by doing "cruise intervals" on a hill. Find a long hill that takes six to 12 minutes to climb and is a 4- to 6- percent grade. That’s about the grade of an interstate overpass. Do three to five repeats on this hill keeping your heart rate in the range of eight beats below lactate threshold (LT) to three beats above. (For information on finding your LT see my story "Straight From the Heart" on the VeloNews web page — www.Velonews.com). Recover after each climb for only as long as it takes to quickly descend. Select a large gear that keeps your cadence in the range of 60 to 70 rpm, but be careful with your knees. If you have knee problems, it’s better to skip this workout. Otherwise, do one a week.

Limiter: Lactate Tolerance

At some point on a long climb, a strong rider is likely to make a move. This is often the deciding moment in a race. Those who can match the increased pace and make the break often have a shot at staying away until the finish. If the leg muscles are fatiguing rapidly, your chances of being one of them are slim. But if your muscular endurance is good, stepping up to and maintaining the new workload is a matter of how good your lactate tolerance is.

During a ride the muscles are always creating lactic acid as a result of carbohydrate metabolism. This acid seeps through the muscle-cell walls and gets into the blood stream where it changes it’s chemical make up and is now called lactate. Lactate has the potential to cause fatigue. At low levels of intensity, the body has no trouble dealing with this lactate. But when the intensity goes well above the LT, so much lactate gets into the blood that your working muscles are now swimming in the stuff. If your ability to remove and tolerate that lactate is poor, you are forced to slow down or even stop.

A workout that may improve your lactate tolerance is hill repeats. On a hill that takes three to five minutes to ascend, do four or five climbs. The best hill will be a 6- to 8-percent grade that gets steeper at the top. In the lower part of each climb, stay in the saddle while rapidly raising your heart rate four to 10 beats above LT. Use a gear that keeps the cadence above 70 rpm. In the last 30 to 60 seconds of the climb, shift up one gear, stand on the pedals, and power over the top. In this last part, your heart rate should exceed LT by 11 or more beats. You’ll now know exactly how lactate feels.

Recover after each of these intervals for twice as long as the preceding climb took. For example, after a three-minute climb, recover for six minutes. This is a highly stressful workout and should be followed by at least 48 hours of recovery.

After about six of these weekly workouts, you should begin to see a noticeable improvement in your ability to speed up on a long climb.

Limiter: Economy

Good climbers are economical on long hills — they don’t use energy wastefully. Economy essentially is the ability to recruit the right muscles at exactly the right times to provide power to the drivetrain, while the other muscles which are no longer needed are relaxing. The more time you spend climbing while working on relaxation, the better this skill will become. Climbing when tired is a sure way to build sloppy habits.

Also, good climbers don’t waste energy with extraneous rocking of the bike, or flailing of the head, elbows, hips or knees. Every movement has a singular purpose — powering the cranks.

Climbing in the saddle is preferable for bigger riders (2.2 pounds per inch and higher) as it takes less energy, uses less oxygen and produces lower heart rates than standing. Occasional standing, however, is necessary to relieve muscle fatigue or to increase power due to an increase in speed or a sharp change in grade.

Limiter: Confidence

Not enough can be said about attitude when it comes to climbing. Those who see themselves as good climbers relish the thought of making others suffer on the hills. They understand that it will hurt, but not as much as everyone else. Hills are opportunities for climbers. "Here’s where I win," they say quietly. For those who see themselves as non-climbers, the discomfort and pain of the long hills in races are dreaded ordeals. "This is where I come off," they lament.

If you want to climb well, your attitude must back up your training. Work on it every day by reminding yourself how much you love hills and how much your climbing is improving. You’ve got to believe.

Joe Friel, M.S., coaches cyclists and is the author of The Cyclist’s Training Bible.

#483

From: WISE64875@...
Date: Tue Dec 12, 2006 2:29 pm
Subject: Fwd: FW: Time For A Break - Great Shots

jake22982000

Offline

Joel

To: JHWMSU@...
Subject: Fwd: Time For A Break - Great Shots
Date: Mon, 11 Dec 2006 14:32:44 -0500
From: bmeisme@...
CC: scottlondon1@...; Joelamiller@...; LOConno@...

Bruce Eisenberg
(248) 719-1000 cell

-----Original Message-----
From: fred@...
To: fred@...
Sent: Mon, 11 Dec 2006 12:03 PM
Subject: FW: Time For A Break - Great Shots

Check out the new AOL. Most comprehensive set of free safety and security tools, free access to millions of high-quality videos from across the web, free AOL Mail and more.

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#482

From: "Eric Broadwell" <eric@...>
Date: Tue Dec 12, 2006 1:17 pm
Subject: Santa's Scroll - Kids can win a new bike

ebroadwell

Offline

At the historic Roswell Visitors Center there is a scroll, Santa's Scroll, that can be signed by any child 15 or under. Upon signing the scroll you will be entered into a drawing for a NEW BICYCLE and bicycle accessories like helmets, water bottles etc. This festive give away is being sponsored by Bike Roswell. We have over 5 bicycles so far that we will be giving away. All you have to do is go visit the Visitor's Center. They have all the information on what to do for the holidays in Roswell, like visiting the decorated historic homes. Last I checked there were only 40 children on the list.

If you know some one that would like to give to the scroll and add to the holiday cheer, have them contact me or bring it to the visitor's center.

Merry Christmas and Happy Riding in the New Year.

Eric 678-520-7337

President Bike Roswell

ebroadwell@...

#481

From: "Chip Hawkins" <chip@...>
Date: Mon Dec 11, 2006 2:11 am
Subject: RE: [Fwd: FW: Winter Wonderland Mountain Madness]

chip_hawkins

Offline

I’m in! I’ll work on my wife to see if I can borrow her car again…

From: DunwoodyCycling@yahoogroups.com [mailto:DunwoodyCycling@yahoogroups.com] On Behalf Of martin@...
Sent: Sunday, December 10, 2006 7:14 PM
To: dunwoodycycling@yahoogroups.com
Subject: [DunwoodyCycling] [Fwd: FW: Winter Wonderland Mountain Madness]

Please let me know who is coming.

WHEN: SUNDAY DECEMBER 17TH AT NOON

WHERE: VOGEL PARK

WHAT: JACKS, BRASSTOWN, UNICOI AND HOGPEN

Kevin Mitchell, CEO

3003 Summit Boulevard

Suite 1500

Atlanta, GA 30319

PH: 404.460.5092

FAX: 404.460.4084

km@...

Reply | Forward | Messages in this Topic (11)

#480

From: "martin@..." <martin@...>
Date: Mon Dec 11, 2006 12:14 am
Subject: [Fwd: FW: Winter Wonderland Mountain Madness]

slowcpa

Offline

Kevin Mitchell

Please let me know who is coming.

WHEN: SUNDAY DECEMBER 17TH AT NOON

WHERE: VOGEL PARK

WHAT: JACKS, BRASSTOWN, UNICOI AND HOGPEN

Kevin Mitchell, CEO

3003 Summit Boulevard

Suite 1500

Atlanta, GA 30319

PH: 404.460.5092

FAX: 404.460.4084

km@...

Reply | Forward | Messages in this Topic (11)

#479

From: "Mike Powell" <potholejumper@...>
Date: Sun Dec 10, 2006 11:18 am
Subject: RE: 530am ride report

potholejumper

Offline

nucking futs.

mike

-----Original Message-----
From: DunwoodyCycling@yahoogroups.com
[mailto:DunwoodyCycling@yahoogroups.com] On Behalf Of martin
Sent: Saturday, December 09, 2006 3:50 PM
To: dunwoodycycling@yahoogroups.com
Subject: [DunwoodyCycling] 530am ride report

probably the coldest biking day i have ridden. 20.6 was the 530am
temperature. surprisingly gary and i were the only ones out. go figure.
i wore a wicking layer, long sleeve jersey, sweatshirt and then a shell,
booties, two tights, balaklava (sp), and home depot yard gloves. i was
quite toasty. the pace was off a bit. i guess potholejumper was correct
about the joints freezing. :)

the one irritating thing about the ride was the frozen sweat on my hair.
i got home and had little icicles on my chin and eyebrows.
the last 1/3 of the ride my toes were very achy as they may have been
frozen. upon getting home they were neither white nor blue just a bit
pale...no frostbite :)

this was an almost 40 mile ride.

ps. the insulated water bottle i use to keep fluids cold in the summer
kept my water from freezing, as it has in the past.

Yahoo! Groups Links

#478

From: <dawgfan89@...>
Date: Sun Dec 10, 2006 1:24 am
Subject: Re: Re: 530am ride report

dawgfan89@...

Gentlemen,

That is why they make trainers. 40+ degrees allows for great riding limited
sweat, and great conversation (when <Martin is not taking you up an 18% grade). 
I do not have to add Prestone to my water bottle.  Life is great. Join the cult
of the warm temperature riders.

Scott
>
> From: "Rob Worsnop" <rworsnop@...>
> Date: 2006/12/09 Sat PM 04:53:35 EST
> To: DunwoodyCycling@yahoogroups.com
> Subject: Re: [DunwoodyCycling] 530am ride report
>
> I rode on Friday morning in 19 degrees.
>
> I think I'll try and squeeze my toe cover thingies under my booties if
> it's that cold again.
>
> On 12/9/06, martin <martin@...> wrote:
> > probably the coldest biking day i have ridden. 20.6 was the 530am
> > temperature. surprisingly gary and i were the only ones out. go figure.
> > i wore a wicking layer, long sleeve jersey, sweatshirt and then a shell,
> > booties, two tights, balaklava (sp), and home depot yard gloves. i was
> > quite toasty. the pace was off a bit. i guess potholejumper was correct
> > about the joints freezing. :)
> >
> > the one irritating thing about the ride was the frozen sweat on my hair.
> > i got home and had little icicles on my chin and eyebrows.
> > the last 1/3 of the ride my toes were very achy as they may have been
> > frozen. upon getting home they were neither white nor blue just a bit
> > pale...no frostbite :)
> >
> > this was an almost 40 mile ride.
> >
> > ps. the insulated water bottle i use to keep fluids cold in the summer
> > kept my water from freezing, as it has in the past.
> >
> >
> >
> > Yahoo! Groups Links
> >
> >
> >
> >
>
>
>
> Yahoo! Groups Links
>
>
>
>

#477

From: "Kevin Mitchell" <km@...>
Date: Sun Dec 10, 2006 12:51 am
Subject: RE: 530am ride report

km@...

You are my hero. I was wondering if I could have your child?

From: DunwoodyCycling@yahoogroups.com [mailto:DunwoodyCycling@yahoogroups.com] On Behalf Of martin
Sent: Saturday, December 09, 2006 3:50 PM
To: dunwoodycycling@yahoogroups.com
Subject: [DunwoodyCycling] 530am ride report

probably the coldest biking day i have ridden. 20.6 was the 530am
temperature. surprisingly gary and i were the only ones out. go figure.
i wore a wicking layer, long sleeve jersey, sweatshirt and then a shell,
booties, two tights, balaklava (sp), and home depot yard gloves. i was
quite toasty. the pace was off a bit. i guess potholejumper was correct
about the joints freezing. :)

the one irritating thing about the ride was the frozen sweat on my hair.
i got home and had little icicles on my chin and eyebrows.
the last 1/3 of the ride my toes were very achy as they may have been
frozen. upon getting home they were neither white nor blue just a bit
pale...no frostbite :)

this was an almost 40 mile ride.

ps. the insulated water bottle i use to keep fluids cold in the summer
kept my water from freezing, as it has in the past.

#476

From: "Rob Worsnop" <rworsnop@...>
Date: Sat Dec 9, 2006 9:53 pm
Subject: Re: 530am ride report

rworsnop

Offline

I rode on Friday morning in 19 degrees.

I think I'll try and squeeze my toe cover thingies under my booties if
it's that cold again.

On 12/9/06, martin <martin@...> wrote:
> probably the coldest biking day i have ridden. 20.6 was the 530am
> temperature. surprisingly gary and i were the only ones out. go figure.
> i wore a wicking layer, long sleeve jersey, sweatshirt and then a shell,
> booties, two tights, balaklava (sp), and home depot yard gloves. i was
> quite toasty. the pace was off a bit. i guess potholejumper was correct
> about the joints freezing. :)
>
> the one irritating thing about the ride was the frozen sweat on my hair.
> i got home and had little icicles on my chin and eyebrows.
> the last 1/3 of the ride my toes were very achy as they may have been
> frozen. upon getting home they were neither white nor blue just a bit
> pale...no frostbite :)
>
> this was an almost 40 mile ride.
>
> ps. the insulated water bottle i use to keep fluids cold in the summer
> kept my water from freezing, as it has in the past.
>
>
>
> Yahoo! Groups Links
>
>
>
>

#475

From: martin <martin@...>
Date: Sat Dec 9, 2006 8:49 pm
Subject: 530am ride report

slowcpa

Offline

probably the coldest biking day i have ridden. 20.6 was the 530am
temperature. surprisingly gary and i were the only ones out. go figure.
i wore a wicking layer, long sleeve jersey, sweatshirt and then a shell,
booties, two tights, balaklava (sp), and home depot yard gloves. i was
quite toasty. the pace was off a bit. i guess potholejumper was correct
about the joints freezing. :)

the one irritating thing about the ride was the frozen sweat on my hair.
i got home and had little icicles on my chin and eyebrows.
the last 1/3 of the ride my toes were very achy as they may have been
frozen. upon getting home they were neither white nor blue just a bit
pale...no frostbite :)

this was an almost 40 mile ride.

ps. the insulated water bottle i use to keep fluids cold in the summer
kept my water from freezing, as it has in the past.

#474

From: martin <martin@...>
Date: Sat Dec 9, 2006 8:38 pm
Subject: warm weather weenie wride

slowcpa

Offline

scott and chris will be hosting another 40+ ride. not age...temperature
at 2:00 tomorrow at dunwoody high school. todays ride was a balmy blast
around camelback.

bring your sunscreen.

#473

From: "Kevin Mitchell" <km@...>
Date: Sat Dec 9, 2006 1:32 pm
Subject: RE: Fwd: Merry Christmas

km@...

Chris.ONeal@BlueLinxCo.com

Who else is doing the ride at 11 AM?

From: DunwoodyCycling@yahoogroups.com [mailto:DunwoodyCycling@yahoogroups.com] On Behalf Of Kevin Mitchell
Sent: Friday, December 08, 2006 8:04 PM
To: DunwoodyCycling@yahoogroups.com
Subject: RE: [DunwoodyCycling] Fwd: Merry Christmas

If I don't do the Frazier ride at 7:30 I will join you.

From: DunwoodyCycling@yahoogroups.com [mailto:DunwoodyCycling@yahoogroups.com] On Behalf Of O'Neal, Chris
Sent: Friday, December 08, 2006 6:29 PM
To: 'DunwoodyCycling@yahoogroups.com'
Subject: RE: [DunwoodyCycling] Fwd: Merry Christmas

A few of us are going to ride 30-40 miles at 11:00 on Saturday. We will meet at Dunwoody High School. We would love to have some company.

Chris O'Neal

East Georgia District

BlueLinx Corporation

4100 Wildwood Parkway

Atlanta, GA 30339

(770) 221-2802

www.BlueLinxCo.com

-----Original Message-----
From: DunwoodyCycling@yahoogroups.com [mailto:DunwoodyCycling@yahoogroups.com] On Behalf Of WISE64875@aol.com
Sent: Friday, December 08, 2006 4:58 PM
To: northatlantatriathlon@yahoogroups.com; ejlevy01@comcast.net; LooseSpokes@yahoogroups.com; webb_bridge@yahoogroups.com; cyclingtribe@yahoogroups.com; dunwoodycycling@yahoogroups.com; sundayride@yahoogroups.com
Subject: [DunwoodyCycling] Fwd: Merry Christmas

The link below is a Christmas Carol from Specialized Bicycles. It is played
entirely on and with bicycle parts. Give it a moment to load and wait till
the end to see what bicycle parts were utilized.

> http://www.specialized.com/bc/microsite/holiday/index.html

Please visit us online at: http://www.bluelinxco.com

******* BlueLinx Corporation Internet E-mail Confidentiality *******

This message and all attachments may contain information which is privileged and confidential. If you are not the intended recipient, you are hereby notified that any dissemination, distribution or copying of this communication is strictly prohibited. If you believe you have received this message in error, please forward to
Postmaster@bluelinxco.com

#472

From: "Kevin Mitchell" <km@...>
Date: Sat Dec 9, 2006 1:03 am
Subject: RE: Fwd: Merry Christmas

km@...

Chris.ONeal@BlueLinxCo.com

If I don't do the Frazier ride at 7:30 I will join you.

A few of us are going to ride 30-40 miles at 11:00 on Saturday. We will meet at Dunwoody High School. We would love to have some company.

Chris O'Neal

East Georgia District

BlueLinx Corporation

4100 Wildwood Parkway

Atlanta, GA 30339

(770) 221-2802

www.BlueLinxCo.com

#471

From: "O'Neal, Chris" <Chris.ONeal@...>
Date: Fri Dec 8, 2006 11:29 pm
Subject: RE: Fwd: Merry Christmas

Chris.ONeal@...

Chris.ONeal@BlueLinxCo.com

A few of us are going to ride 30-40 miles at 11:00 on Saturday. We will meet at Dunwoody High School. We would love to have some company.

Chris O'Neal

East Georgia District

BlueLinx Corporation

4100 Wildwood Parkway

Atlanta, GA 30339

(770) 221-2802

www.BlueLinxCo.com

-----Original Message-----
From: DunwoodyCycling@yahoogroups.com [mailto:DunwoodyCycling@yahoogroups.com] On Behalf Of WISE64875@...
Sent: Friday, December 08, 2006 4:58 PM
To: northatlantatriathlon@yahoogroups.com; ejlevy01@...; LooseSpokes@yahoogroups.com; webb_bridge@yahoogroups.com; cyclingtribe@yahoogroups.com; dunwoodycycling@yahoogroups.com; sundayride@yahoogroups.com
Subject: [DunwoodyCycling] Fwd: Merry Christmas

#470

From: WISE64875@...
Date: Fri Dec 8, 2006 4:57 pm
Subject: Fwd: Merry Christmas

jake22982000

Offline

The link below is a Christmas Carol from Specialized Bicycles.  It is played
entirely on and with bicycle parts.  Give it a moment to load and wait till
the end to see what bicycle parts were utilized.

> http://www.specialized.com/bc/microsite/holiday/index.html
>
>

#469

From: "Martin Balga, CPA, P.C." <martin@...>
Date: Fri Dec 8, 2006 3:03 pm
Subject: [Fwd: [tri-atlanta] Hours from Kona]

slowcpa

Offline

fyi

There may be about 5,000 miles of North American continent and Pacific
Ocean between you and Kona, but you're only about 28 hours away from
witnessing the knock-down, drag-out, gut-wrenching, awe-inspiring act
known as the Hawaii Ironman.

Before you get TOO wrapped up gift shopping for the in-laws and
stressing over what to wear to holiday party #632 tonight... give your
inner triathlete the only gift it really wants this year - a seat at
Tri Atlanta's Ironman Veiwing Party Saturday afternoon at 4:00 at
Frankies in Sandy Springs.

The show only lasts from 4:00-6:00 but the life-altering images you'll
see will burn themselves into your psyche so much so that you'll
forever hold the inspiration needed to accomplish your most daring
triathlon goals.

We'll buy you a drink, set you up with some munchies, Emmy Award
Winning NBC coverage blasting on the big screens... this is the way to
do it people. Don't miss out people!

- ian



 
Yahoo! Groups Links

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<*> Your use of Yahoo! Groups is subject to:
    http://docs.yahoo.com/info/terms/

#468

From: "Martin Balga, CPA, P.C." <martin@...>
Date: Fri Dec 8, 2006 3:15 pm
Subject: [Fwd: [Fwd: bike, this week]]

slowcpa

Offline

THIS WEEK/NEW
-friday 10:30am brook run : no
-dunwoody high school sat & sun 530am : yes
-*******dunwoody high school saturday 730 ride: No, Java U.
-********NOTE: sunday chik-fil-a ride new fall/winter start time 9:00...not 8:00*******
-tues/thurs 530am training ride: yes
-note: a group has been doing a regular 530 am moderate ride
on t,th. pls email me if you are interested in joining

OTHER
december 17th - high noon, back 3 gaps + brasstown, meet at vogel state park
please send me any local regular ride info as i will add it here.
maps : www.Dunwoodycycling.com dont laugh

DETAILS/ONGOING
-Fridays 10:30, brook run, 14-16 mph, 15 miles, no drop
-Sunday 9:00 chik-fil-a, mt vernon/abernathy, 28 miles?,
16-17 mph. no drop
-Sat 7:30 java u, 38-40 miles, 20
mile option, 15-18 MPH,couple of good climbs)
moderate pace, No-Drop, at 19.5 there is a
water/bathroom/call mom to come get you area.


the below (5:30 rides) are max effort rides. 
"No Drop" is not exactly correct. we do regroup
after sustained efforts usually waiting on me).
Expect 20-23+mph pace on some days.

All,
I'll try to send these out on a regular basis.
 If you can get out of bed this early and are 
looking for a decent workout before you're off to 
work and before the kids notice, please join us.
The weather is still good and traffic is 
extremely light....oh yeah, its dark

Weekly Ride Schedule 10/17 - 10/23
-Tuesday 10/18 5:30 am Vermack & Womack - 28 
miles, 22+ MPH, Pseudo-No Drop
-Thursday 10/20 5:30 am Vermack & Womack - 26
 miles, 17-19 MPH, Semi-No Drop
-Saturday 10/22 5:30 am Vermack & Womack - 38 
miles No-drop 18-21 MPH, No Drop 
-Sunday  10/23 5:30 am Vermack & Womack - 35 
miles, 18-19 MPH, No Drop

Reply | Forward | Messages in this Topic (22)

#467

From: "Chip Hawkins" <chip@...>
Date: Thu Dec 7, 2006 2:43 am
Subject: RE: [Fwd: RE: Thursday am?]

chip_hawkins

Offline

I’m coming, don’t leave me… of course I am always early so it would be hard to leave me, but you never know…

Chip

From: DunwoodyCycling@yahoogroups.com [mailto:DunwoodyCycling@yahoogroups.com] On Behalf Of martin@...
Sent: Wednesday, December 06, 2006 5:27 PM
To: dunwoodycycling@yahoogroups.com
Subject: [DunwoodyCycling] [Fwd: RE: Thursday am?]

there will be a 530am ride.

-------- Original Message --------

Subject:	RE: Thursday am?
Date:	Wed, 6 Dec 2006 16:57:11 -0500
From:	Mike Powell <potholejumper@hotmail.com>
To:	martin@balgacpa.com <martin@balgacpa.com>

the pace is moderated because your joints tend to seize up at those temps...

Date: Wed, 6 Dec 2006 17:02:58 -0500
From: martin@balgacpa.com
To: potholejumper@hotmail.com
Subject: Re: Thursday am?

yes, of course. pace will be more moderate as its cooold. please join us for the briskness.

Mike Powell wrote:

Martin:

Not withstanding the gracious comments of alg, is there going to be a ride tomorrow am in 20 degree weather?

mike

#466

From: WISE64875@...
Date: Wed Dec 6, 2006 8:23 pm
Subject: Re: FW: Bob's funeral arrangements

jake22982000

Offline

I used to train with and race against Bob Kassow, He was an amazing cyclist and a great guy. He trained with and coached Phyllis Hines, preparing her for the 96 Olympics in Atlanta. She would have made the team if she hadn't crashed in one of the qualifying road races. Bob will be greatly missed. Alan Bragman

#465

From: "JCAAN" <jcaan@...>
Date: Thu Dec 7, 2006 12:15 am
Subject: RE: FW: Bob's funeral arrangements

atlmast

Offline

To those who don't know, Bob Kasow has been generally regarded as a cycling 'God' in the Atlanta area. He was both a road rider and a very serious MTB racer. Over the last few years he got into restoring Triumph Automobiles and it was returning from a working session on Saturday that he had his accident.

Those who knew Bob knew him as friendly, helpful, fun, interesting --- just a great guy. He will be missed.

From: DunwoodyCycling@yahoogroups.com [mailto:DunwoodyCycling@yahoogroups.com] On Behalf Of God
Sent: Wednesday, December 06, 2006 12:48 AM
To: DunwoodyCycling@yahoogroups.com
Subject: Re: [DunwoodyCycling] FW: Bob's funeral arrangements

Who, may I ask, is/was Mr. Kasow? ALG

----- Original Message -----

From: JCAAN

To: dunwoodycycling@yahoogroups.com

Cc: Adam Wiitala ; Allen Capsuto ; Ambler ; Bill Wiley ; Brian Poff ; Charlie ; chester perry ; Cindy Jackson ; Curtis Hertwig ; cyclelady2401@... ; Deborah Butler ; Doug Lawrence ; Drew McKay ; Drew Mckay ; James Hill ; Jeff Ashworth ; Jeff Margarite ; Jim Tusa ; Joe Antonelli ; Joe B ; Joe Byce ; John Averett ; John Hancock ; Karen Dorfman ; Kay Delaney ; KellyCrouse1@... ; Kim White ; Kimble, Abbee ; Kurt & Leslie Philips ; l.laura@... ; Linda Olsen ; lucky2er@... ; Margaret McDaniel ; Mike Monahan ; Neal Phelps ; Peter Leafman ; Reggie. Muller ; Richard Kapiloff ; Sam Null ; Sandy Sheley ; Sid Carter ; Toni Stanek ; w j mcroy

Sent: December 05, 2006 09:14 PM

Subject: [DunwoodyCycling] FW: Bob's funeral arrangements

To all interested, here's a link to Bob Kasow's funeral arrangements.

Joe Cardillo

.

#464

From: "martin@..." <martin@...>
Date: Wed Dec 6, 2006 10:26 pm
Subject: [Fwd: RE: Thursday am?]

slowcpa

Offline

there will be a 530am ride.

-------- Original Message --------

Subject:	RE: Thursday am?
Date:	Wed, 6 Dec 2006 16:57:11 -0500
From:	Mike Powell <potholejumper@...>
To:	martin@... <martin@...>

the pace is moderated because your joints tend to seize up at those temps...

Date: Wed, 6 Dec 2006 17:02:58 -0500
From: martin@...
To: potholejumper@...
Subject: Re: Thursday am?

yes, of course. pace will be more moderate as its cooold. please join us for the briskness.

Mike Powell wrote:

Martin:

Not withstanding the gracious comments of alg, is there going to be a ride tomorrow am in 20 degree weather?

mike

#463

From: martin balga <martin@...>
Date: Wed Dec 6, 2006 2:32 pm
Subject: [Fwd: Christmas Gift Idea]

slowcpa

Offline

courtesy of s hardin

-------- Original Message --------

Subject:	Christmas Gift Idea
Date:	Wed, 6 Dec 2006 09:00:16 -0500
From:	Scott Hardin <scotthardin@...>
To:	'Kevin Mitchell' <km@...>, <dawgfan89@...>, 'Philip Reid' <philip.reid@...>
CC:	<martin@...>, <WCONEAL@...>

Our own Dunwoody Cycling member, Scott Hudson, has a new DVD out to help keep you in shape throughout the cold winter months. I'm not much of a fan myself, but to each his own.

-----Original Message-----
From: Kevin Mitchell [mailto:km@...]
Sent: Wednesday, December 06, 2006 7:58 AM
To: dawgfan89@...; 'Philip Reid'
Cc: scotthardin@...; martin@...; WCONEAL@...
Subject: RE: RE: Help

Although not quite a verbal thrashing, confessions from the debts of ones soul work just as well. Especially when they uncover the true perverse character of one Martin Balgawitz. Consider yourself back in the fold.

#462

From: "God" <godisnowdead@...>
Date: Wed Dec 6, 2006 1:32 pm
Subject: Let's Be Sure...

nietzsche66

Offline

...to ride around 7:00 a.m. sharp either Friday or Sat. morning (and bring something to warm/melt your sack, which will DEFINITELY be frozen to the frame). But seriously, I dare any of you tough guys [or gals] to get out there between 5-8 a.m. either day!!!

ALG

#461

From: "God" <godisnowdead@...>
Date: Wed Dec 6, 2006 5:47 am
Subject: Re: FW: Bob's funeral arrangements

nietzsche66

Offline

Who, may I ask, is/was Mr. Kasow? ALG

----- Original Message -----

From: JCAAN

To: dunwoodycycling@yahoogroups.com

Cc: Adam Wiitala ; Allen Capsuto ; Ambler ; Bill Wiley ; Brian Poff ; Charlie ; chester perry ; Cindy Jackson ; Curtis Hertwig ; cyclelady2401@... ; Deborah Butler ; Doug Lawrence ; Drew McKay ; Drew Mckay ; James Hill ; Jeff Ashworth ; Jeff Margarite ; Jim Tusa ; Joe Antonelli ; Joe B ; Joe Byce ; John Averett ; John Hancock ; Karen Dorfman ; Kay Delaney ; KellyCrouse1@... ; Kim White ; Kimble, Abbee ; Kurt & Leslie Philips ; l.laura@... ; Linda Olsen ; lucky2er@... ; Margaret McDaniel ; Mike Monahan ; Neal Phelps ; Peter Leafman ; Reggie. Muller ; Richard Kapiloff ; Sam Null ; Sandy Sheley ; Sid Carter ; Toni Stanek ; w j mcroy

Sent: December 05, 2006 09:14 PM

Subject: [DunwoodyCycling] FW: Bob's funeral arrangements

To all interested, here's a link to Bob Kasow's funeral arrangements.

Joe Cardillo

.

#460

From: "JCAAN" <jcaan@...>
Date: Wed Dec 6, 2006 2:14 am
Subject: FW: Bob's funeral arrangements

atlmast

Offline

To all interested, here's a link to Bob Kasow's funeral arrangements.

Joe Cardillo

From: Pete Wise [mailto:pwise@...]
Sent: Tuesday, December 05, 2006 12:46 PM
To: cjackson@...
Subject: FW: Bob's funeral arrangements

From: Keith Putnam
Sent: Tuesday, December 05, 2006 12:34 PM
To: Pete Wise
Subject: Bob's funeral arrangements

Pete,

Go to www.gatriumph.com They have the funeral arrangements for Bob on their home page. Spread it around.

-Keith

#459

From: "Rob Worsnop" <rworsnop@...>
Date: Sat Dec 2, 2006 3:06 am
Subject: Re: Sat 9:30 alternative (temp above 30!)

rworsnop

Offline

I'm in.

On 12/1/06, dawgfan89@... <dawgfan89@...> wrote:
> Any interested,
>
> Chris and I will be leaving for a ride of around 2 hours at Dunwoody High at
9:30.  It is just too cold at 7:30. moderate/brisk pace.
>
> Scott
>
>
>
>
> Yahoo! Groups Links
>
>
>
>

#458

From: <dawgfan89@...>
Date: Sat Dec 2, 2006 1:44 am
Subject: Sat 9:30 alternative (temp above 30!)

dawgfan89@...

Any interested,

Chris and I will be leaving for a ride of around 2 hours at Dunwoody High at
9:30.  It is just too cold at 7:30. moderate/brisk pace.

Scott

#457

From: martin <martin@...>
Date: Fri Dec 1, 2006 9:56 pm
Subject: [Fwd: Sunday MTB Ride and New Years Day Ride at Mulberry Gap Bunkhouse Lodge]

slowcpa

Offline

should be fun.

-------- Original Message --------

Subject:	Sunday MTB Ride and New Years Day Ride at Mulberry Gap Bunkhouse Lodge
Date:	Fri, 1 Dec 2006 16:03:24 -0500
From:	<mike@...>
To:	<mike@...>

Join us this Sunday December 3rd for a mountainbike ride at Fort Mountain
State Park. Meet at CBS at 10:30 am to ride the back roads to the trail
head. Ellijay Mountain bike club will meet at the trailhead at 1:00pm.


18TH ANNUAL NEW YEARS DAY RIDE.

The day begins at 8:00am with coffe and bagles. Big Blow Out Sale on all
shop items from 8:00 am to 10:00 am 50 - 70% off!

We will depart CBS between 10:00 and 10:30 and drive over to Mulberry Gap
Bunkhouse Lodge located off Conasuaga Mulberry Gap - Road (Lake Conasauga
Road and the lodge is located 3 miles west of highway 52.

There will be 2 rides - intermediate and advanced. The Pinhoti and Bear
Creek.

Mulberry Gap Bunk House will provide riders a delicious full traditional New
Year's day meal for $10.00 per person. The facilities here are incredible
including heated bunkhouses, 2 hot tubs and bathroom facilities.  The meal
must be paid for in advance to reserve your "seat". Please call the tollfree
number (866)635-1740 or email your reservation directly to DPKeplay@....

Start your New Year's Day off right!  For further information or directions
call Mike at CBS (706) 635-2453

#456

From: Greg Nowicki <gnowicki@...>
Date: Fri Dec 1, 2006 2:16 pm
Subject: List maintenance

nowicki2

Offline

In light of the recent discussion, I think it is appropriate to remind
everyone of how to go about making changes to their membership of this
list.  Yahoo appends the instructions to each message.  I will not
repeat them just scroll down to the bottom.  Martin, as the
administrator of the list, can not add or change anyone's email address.
   He can remove an address but it is inconsiderate to ask him to do so
when you have ability to make your own changes.

#455

From: <dawgfan89@...>
Date: Fri Dec 1, 2006 1:04 pm
Subject: Re: Re: Post Content Rumination

dawgfan89@...