dmccraceteam : Messages : 399-428 of 573

Team,

I also have a 2008 Trek Fuel EX 7 for sale.� It is a 19.5" frame which is slightly large for me.� For reference I'm 5'10", with a 32 inch inseam. The only difference from the specs below is an upgraded front fork (Rock Shox Reba w/handle bar lockout switch).� It was originally $2400 and am asking $1500 for it.� Might be a good deal for someone interested in getting into a dual suspension mountain bike.� Feel free to make me an offer.

http://www.trekbikes.com/us/en/bikes/2008/archive/fuelex7

Chris Cornelison
515-205-7044

#427

From: meatia@...
Date: Fri Jul 31, 2009 2:02 pm
Subject: IA State RR Championships!!

eddywanabe

Offline

Good Morning Team Mates,

Tomorrow is the state road race championships in West Branch, IA. Here is the link to the flier- http://www.g4sportsmarketing.com/staterr/2009StateRRFlyer.pdf

I know that many team members are planning on racing and as in the past if you are a DMOS/RDMB member with an annual USA Cycling license, the team will cover your entry fee for this state championship event. At registration in the morning, I will write a check to cover every ones registration, so don't pay when you register and get your race number.

If you would like to car pool, meet at 7:15am at Shoppers Supply (the old K-Mart) on NE 14th St just north of I-80. It is aprox 2 hours to West Branch (including 1 quick stop). I have a full van and if anyone with extra room in their vehicle could help me out by taking one or all of the following I would be most appreciative: team first aid kit, two sets of team wheels, team tool box.

For those not racing and wanting to ride, plan on the standard meeting place/time:

Saturday- Starbuck's on 86th St Johnston @ 12:00 noon

Sunday- Starbuck's on 86th St Johnston @ 1:00pm

There will be no team coaches present either day, you all know the drill, so please keep an eye out for one another and don't leave anyone by themselves!

Have a GREAT & SAFE weekend on the road,

Keeping it fun!- Hammerman

P.S. Good luck to our team members competing Sunday at the Big Creek Triathlon, let's see some smokin' fast bike splits!! This could be another training ride option Sunday morning to cheer on your team mates!

#426

From: "Russell Seaton" <RFSeaton@...>
Date: Wed Jul 29, 2009 1:33 pm
Subject: Race Like a Girl this Thursday

russellseaton1

Offline

FYI.  The Punk Rock Cycling team is having their race at Union Park this
Thursday evening.

http://www.bikeiowa.com/asp/hotnews/newsdisplay.asp?NewsID=4006

#425

From: Chris Cornelison <chris.cornelison@...>
Date: Mon Jul 27, 2009 6:26 pm
Subject: Re: Big Creek Triathlon Race Directors need bike marshals Sunday August 2nd starting at 7:45AM - about 10:30ish

chris.cornel...

Offline

Julie,

I am available to help you with this.

Chris Cornelison
515-205-7044 (cell)

On Mon, Jul 27, 2009 at 11:33 AM, <Zierke@...> wrote:

Hey DMOS Team!

The triathlon community needs our help once again! �The race directors
would like 6 - 8 DMOS riders to patrol the bike course during the race.
�For those of you who are competing in Saturday's road race, Big Creek
would be an excellent opportunity to spin out the lactic acid and
accelerate recovery! � Additionally, you will receive a free Big Creek
Triathlon T-Shirt AND post-race food and beverages. �Your job, should
you agree to help with this worthy endeavor, will be to offer support
in changing tires (700 tubes and CO2 will be provided), act as a first
responder in the event of an accident --until an official or ambulance
arrives, �heckle your fellow DMOS teammates who are competing, offer
verbal encouragement to those first timers who were absolutely clueless
when they signed up for this Olympic distance race (wait a
minute!....that was Hy-Vee!), and break up any pelotons.

Please wear your team kit, 2 water bottles (one for your own
consumption and another with water in case of an emergency--road rash
wash, rider dehydration), 2 empty pockets for 2 tubes and CO2, and your
fully charged cell phone!

If you are willing and able to help, please respond to me by Thursday!

Thanks!

Tink
321-1267

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#424

From: Zierke@...
Date: Mon Jul 27, 2009 4:33 pm
Subject: Big Creek Triathlon Race Directors need bike marshals Sunday August 2nd starting at 7:45AM - about 10:30ish

jazc1965

Offline

Hey DMOS Team!

The triathlon community needs our help once again!  The race directors
would like 6 - 8 DMOS riders to patrol the bike course during the race.
   For those of you who are competing in Saturday's road race, Big Creek
would be an excellent opportunity to spin out the lactic acid and
accelerate recovery!   Additionally, you will receive a free Big Creek
Triathlon T-Shirt AND post-race food and beverages.  Your job, should
you agree to help with this worthy endeavor, will be to offer support
in changing tires (700 tubes and CO2 will be provided), act as a first
responder in the event of an accident --until an official or ambulance
arrives,  heckle your fellow DMOS teammates who are competing, offer
verbal encouragement to those first timers who were absolutely clueless
when they signed up for this Olympic distance race (wait a
minute!....that was Hy-Vee!), and break up any pelotons.

Please wear your team kit, 2 water bottles (one for your own
consumption and another with water in case of an emergency--road rash
wash, rider dehydration), 2 empty pockets for 2 tubes and CO2, and your
fully charged cell phone!

If you are willing and able to help, please respond to me by Thursday!

Thanks!

Tink
321-1267

#423

From: "Randy Catron" <catronfamily@...>
Date: Sat Jul 25, 2009 9:08 pm
Subject: Training Ride Sunday, July 25 @ 1p.m. -Starbucks and IMPORTANT info

randycatron

Offline

Hi Team,

First...training ride Sunday, July 25 at Starbucks...roll out at 1 p.m.

Well, RAGBRAI and the TdF are done, and now we approach the finale of the Iowa summer racing season; soon we'll be practicing cross-technique. But, we have some big races left in August, and we'll continue to train for those. Here is what I expect the schedule to look like from here on out.

August 1: Iowa Road Race State Championship, West Branch

August 9: Iowa Games Road Race: Boone (I am director of this race...if you're not racing, you can help and earn a team point)

August 16: Iowa Individual TT Championship: Nichols

August 29: Polk City Road Race and "West Coast" in Downtown ('Fun" event).

August 30: East Village Crit in downtown Des Moines (our team is co-sponsoring this race)

In addition, there will likely be a Union Park Crit, Elkhart TT and Altoona Crit/Circuit Race during the weeks in August. Watch www.bikeiowa.org for announcements about that.

For the TT in Nichols, the team will likely use some team funds to help defray costs of hotel rooms for those racing the ITT. Because of the 8A start time, and the fact it takes about 3 hours to reach the course, we typically leave the night before and most of us stay in one hotel. We'll be putting out a message soon related to the logistics for the ITT on August 16.

And, with that said, believe it or not, it is now time for your team director, and your team leadership, to begin planning for the 2010 race year. If you are interested in joining the team leadership group, are willing to learn, and can dedicate the time and effort, please e-mail with your area of interest. Areas where we could particularly benefit from assistance include team PR and Marketing (website updates/press releases/getting our riders/sponsors in the paper and on the news, team hats and other logo items), more help with race management (roller races, Green Days, East Village race, cross races), more help with clothing design, ordering and distribution; help with equipment management and tracking (our team bikes, rollers, and other equipment), team secondary sponsorships (we have had deals in the past with Rudy Project, Giro, etc.). And if you just want to learn about all of these areas, we can help you do that.

Currently here is the team leadership:

Randy Catron: Team Director (Paperwork, sponsors, juniors, coaching, and a little of everything)

Dave Hammer: Assistant Team Director: (Juniors, New Riders, Spring Camp)

David Ertl: Lead Coach

Cindy Dubois: Clothing

Jeff Mertz: Clothing and Greendays race

Joe Bechen: Greendays and Clothing

Julie Zierke-Clark: Social Events

Danny Kruzic: Des Moines Cycle Club President

Many others have provided valuable assistance at team events and functions, and I'd need to list pretty much everyone on the team, which is a nice thing about our team. Everyone pitches in when needed. But if you have an interest in learning more about how a race team works, and have the time to help out and are willing to learn, please contact me. Things always seem to work better when we have one or two people focused on a single aspect or managing and running our team. As an amateur team, we face most of the same issues as a pro-team, just to different degrees (actually some things more...some things less).

So, let's finish the summer with some great training and racing, and begin thinking about what we want our team to be like in 2010! This has been one of the best years ever (in many respects) for our team, and next year has the potential to be just as great!

See you soon,

Randy

Randy Catron, USA Cycling Elite Coach - NSCA/CSCS
cell: 515.480.7030

#422

From: "Jeff Mertz" <jeffmertz@...>
Date: Sat Jul 25, 2009 8:51 pm
Subject: Sunday 1:00 DMOS Ride

waukeejeff

Offline

Who is planning on riding at 1:00 from Starbucks on Sunday?

I plan on being there.

Jeff Mertz

Studio 37, l.l.c.
P.O. Box 280
Waukee, IA 50263
(515) 710-3163

Visit us at www.studio37design.com

-----Original Message-----
From: CycleCoach [mailto:cyclecoach@...]
Sent: Wednesday, July 22, 2009 06:15 PM
To: 'Alissa Douglas', 'Randy Catron', 'William Rekemeyer', 'Megan Kelly', 'Ed Hegner',
'GREG MILLER', 'Oliver Howes', 'Tanner Launderville', 'Theo Loo', 'Sok Leng Loo', 'Jon Chartier',
'Jessica Rowe', 'Rozalyn Boyer', 'Eddie Loo', 'Andy McCann', 'Ann Shuman', 'Barb Scholz',
'Becky and David Fletcher', 'Bill Hardin', 'Bill Throckmorton', 'Bob Petrson', 'Brett Barber',
'Brian Clark', 'Cindy DuBois', 'Colan Arnold', 'Dan Davis', 'Dan Kruzic', 'DAN KRUZIC',
'Dave Douglas', 'Dave Hammer', 'dmcc race tm yahoo group', 'Forrest Ridgway', 'Fritz Craiger',
'Greg Pankrukhin', 'James Thacker', 'Jeff Mertz', 'Jennifer Filipiak', 'JESSE GERLITS',
'Joe and Tammy Bechen', 'Jake and John Leih', 'Jon Meyer', 'Julie Zierke-Clark',
'Kale Halder', 'Kristen Boyer', 'Michelle Pohlmeyer', 'PATRICK OBRYAN', 'PAUL BLACK',
'Perry Leysens', 'Rick Woten', 'Russell F Seaton', 'Ryan Wilcox', 'Steve Cunningham',
'Steve Givens', 'Steve Pohlmeyer', 'Vance Fletcher', 'Wilson Tarbox', 'Chris Cornelison',
'Randy Reindl', 'Terry Thompson', 'Nathan Hicks', 'Nancy Leysens', 'John Shaw', 'Rich Sherrod',
'Bryan Swain', 'Kelly Welsh-Wingate', 'Sandy Dunivan', 'Terry Hardy', 'Stan Boyer', 'Dana Loo',
'Rory Loo', 'Andy Bach', 'Brad Bach', 'Lisa Launderville', 'Jin-Ter Lim', 'Kris Hoeppner',
'Pat Heminger'
Subject: Why are riders so close in time after two weeks in the Tour? The answer is drafting.

Team

My cousin, who knows very little about cycling, asked me today why Lance had conceded the Tour to Contador even though he was only a minute and a half behind, with several days left to go. To a non-cyclist, that doesn't sound very much after more than 50 hours of racing, and indeed it isn't (I'm starting to sound like Paul Shewin, aren't I?). It got me thinking about why it is that the time differences are so close among the contenders. It isn't necessarily because the riders are that closely matched in ability. Rather, it's because the opportunity to gain time is pretty much limited to time trials and uphill finishes. These two situations don't involve drafting and allows the pure talent to show through. So I wrote an article about this and thought you might be interested in reading through it now that the Tour is going on. It is amazing how few minutes of the 80+ hours can be used to gain time on rivals in the Tour. You can find it on the main page of my website http://www.cyclesportcoaching.com/

Boots, your dad might even be able to understand this too.

David Ertl
(515) 689-1254
USA Cycling Level 1 Coach
NSCA Personal Trainer
Author of '101 Cycling Workouts'
http://www.cyclesportcoaching.com/

#421

From: "CycleCoach" <cyclecoach@...>
Date: Wed Jul 22, 2009 11:15 pm
Subject: Why are riders so close in time after two weeks in the Tour? The answer is drafting.

mastracr

Offline

Team

My cousin, who knows very little about cycling, asked me today why Lance had conceded the Tour to Contador even though he was only a minute and a half behind, with several days left to go. To a non-cyclist, that doesn't sound very much after more than 50 hours of racing, and indeed it isn't (I'm starting to sound like Paul Shewin, aren't I?). It got me thinking about why it is that the time differences are so close among the contenders. It isn't necessarily because the riders are that closely matched in ability. Rather, it's because the opportunity to gain time is pretty much limited to time trials and uphill finishes. These two situations don't involve drafting and allows the pure talent to show through. So I wrote an article about this and thought you might be interested in reading through it now that the Tour is going on. It is amazing how few minutes of the 80+ hours can be used to gain time on rivals in the Tour. You can find it on the main page of my website www.cyclesportcoaching.com

Boots, your dad might even be able to understand this too.

David Ertl
(515) 689-1254
USA Cycling Level 1 Coach
NSCA Personal Trainer
Author of '101 Cycling Workouts'
www.CyclesportCoaching.com

#420

From: "Randy Catron" <catronfamily@...>
Date: Tue Jul 21, 2009 12:52 pm
Subject: RAGBRAI Wednesday

randycatron

Offline

Hi Guys,

I won't be able to ride with all of you tomorrow on RAGBRAI Wednesday, but
I'll be driving down to Chariton after work, and can shuttle a group from
Chariton back to Indianola to get cars. I won't be in Chariton until early
evening, and will go to Fletcher's house.

Getting changes of clothes from Indianola to Chariton may be a bit
challenging for the 1-day riders; it may be possible to catch someone going
that way, but then you have to hunt them down in Chariton.

If anyone leaving from the Des Moines area wants me to bring a bag down with
me to Chariton Wed night, I'd be happy to do that. Just drop the bag off at
my house sometime today (8120 Sharon Drive, Urbandale). Leave it in the
corner of the front porch.

See many of you tomorrow night! Ride Safe. For those of us not on RAGBRAI,
we can still train tonight as usual.

Randy
480.7030

----- Original Message -----
From: <carnold@...>
To: "Randy Catron" <catronfamily@...>
Sent: Tuesday, July 21, 2009 6:20 AM
Subject: Wednesday


> Randy,
>
> Is someone driving from Walmart to Chariton Wednesday morning?
>
> The reason I'm asking is that I have a small backpack I would like to
> throw in a car and pickup in Chariton.
>
> Colan
> Sent from my Verizon Wireless BlackBerry
>

#419

From: "CycleCoach" <cyclecoach@...>
Date: Sun Jul 19, 2009 10:29 pm
Subject: RE: Tour de France - my dad's assessment...

mastracr

Offline

www.CyclesportCoaching.com

There is actually a book called “The Tour de France for Dummies”, not that your dad is a dummy. There is also “The Tour de France Companion” written by Bob Roll. I haven’t read either of these. You can also learn a lot by watching the pre-race show.

David Ertl

USA Cycling Level 1 Coach

NSCA Certified Personal Trainer

CycleCoach@...

Twitter.com/Cyclecoach

515-689-1254

From: Iggy Pup [mailto:iggypupp@...]
Sent: Sunday, July 19, 2009 9:33 AM
To: Randy Catron; Dan Davis
Cc: William Rekemeyer; Megan Kelly; Ed Hegner; GREG MILLER; Oliver Howes; Tanner Launderville; Theo Loo; Sok Leng Loo; Jon Chartier; Jessica Rowe; Rozalyn Boyer; Eddie Loo; Alissa Douglas; Andy McCann; Ann Shuman; Barb Scholz; Becky and David Fletcher; Bill Hardin; Bill Throckmorton; Bob Petrson; Brett Barber; Brian Clark; Cindy DuBois; Colan Arnold; Dan Kruzic; DAN KRUZIC; Dave Douglas; Dave Hammer; David Ertl; dmcc race tm yahoo group; Forrest Ridgway; Fritz Craiger; Greg Pankrukhin; James Thacker; Jeff Mertz; JESSE GERLITS; Joe and Tammy Bechen; Jake and John Leih; Jon Meyer; Julie Zierke-Clark; Kale Halder; Kristen Boyer; Michelle Pohlmeyer; PATRICK OBRYAN; PAUL BLACK; Perry Leysens; Rick Woten; Russell F Seaton; Ryan Wilcox; Steve Cunningham; Steve Givens; Steve Pohlmeyer; Vance Fletcher; Wilson Tarbox; Chris Cornelison; Randy Reindl; Terry Thompson; Nathan Hicks; Nancy Leysens; John Shaw; Rich Sherrod; Bryan Swain; Kelly Welsh-Wingate; Sandy Dunivan; Terry Hardy; Stan Boyer; Dana Loo; Rory Loo; Andy Bach; Brad Bach; Lisa Launderville; Jin-Ter Lim; Kris Hoeppner; Pat Heminger
Subject: Tour de France - my dad's assessment...

Hey all - Thought you might get a chuckle over this email I recently got from my dad (below). He followed up this email with a phone call - he's adamant that someone explain the Tour to the American public! If anyone knows of a good Tour de France 101 website or book let me know!

Also - one other question - when is the best time to buy a new bike in terms of when bike shops are trying to get rid of old models (and therefore there might be big sales)? A friend of mine just asked me this and I said Nov/Dec but I'm not sure if that's the best time.

Happy riding!

Jen

From: Dennis Filipiak <dennisfilipiak@...>
Subject: race
To: "Jennifer Filipiak" <iggypupp@...>
Date: Friday, July 17, 2009, 10:48 PM

Jen

I`ve been trying to follow the tour de france and I don`t get it.t. Everyday there is a few guys that break from the pack.They get way ahead and then with a couple kilometers to go they actually race to the finish line, that’s cool.But later I find out that even though they won the race Lance Armstrong is still in 3^rd place. He was way back in the pelotron. Its all very confusing. I`d really like to see Lance actually win a days race.But he must be doing pretty good he`s in 3^rd place. If the powers that be made it a little more understandable sport it`d get better ratings. Dad

#418

From: Iggy Pup <iggypupp@...>
Date: Sun Jul 19, 2009 2:33 pm
Subject: Tour de France - my dad's assessment...

iggypupp

Offline

Happy riding!

Jen

From: Dennis Filipiak <dennisfilipiak@...>
Subject: race
To: "Jennifer Filipiak" <iggypupp@...>
Date: Friday, July 17, 2009, 10:48 PM

Jen

I`ve been trying to follow the tour de france and I don`t get it.t. Everyday there is a few guys that break from the pack.They get way ahead and then with a couple kilometers to go they actually race to the finish line, that’s cool.But later I find out that even though they won the race Lance Armstrong is still in 3^rd place. He was way back in the pelotron. Its all very confusing. I`d really like to see Lance actually win a days race.But he must be doing pretty good he`s in 3^rd place. If the powers that be made it a little more understandable sport it`d get better ratings. Dad

#417

From: "Randy Catron" <catronfamily@...>
Date: Fri Jul 17, 2009 3:59 am
Subject: Another route from DSM to Indianola

randycatron

Offline

Here is a route provided by Ann for riding from Des Moines to Indianola. Thanks Ann!

http://www.mapmyride.com/ride/united-states/ia/indianola-to-des-moines/215124501919645413

Randy Catron, USA Cycling Elite Coach - NSCA/CSCS
cell: 515.480.7030

#416

From: "Randy Catron" <catronfamily@...>
Date: Thu Jul 16, 2009 2:25 am
Subject: Team RAGBRAI Day Details and Iowa Games

randycatron

Offline

Hi Team,

Tomorrow night is the Tuscany Training race in Altoona. Check out the message posts at www.bikeiowa.org for more information.

Iowa Games TT is this Friday. If you race and wear your team jersey, you earn 1 participation point. If you volunteer to help Coach Ertl (race director) you also earn a point. I will be one of the timers, we need a second. We also need a bike holder for the start line. There are also likely other volunteer opportunities. Plan to be at Cambridge no later than 5 pm.; first rider off at 5:30 p.m.

Here is the plan for RAGBRAI Day (Wed, July 22). Anyone wanting to ride with team mates should be at the Walmart parking lot in Indianola in time for a 9 a.m. roll-out. Walmart is at 1500 N Jefferson Way (Hwy 69)...basically the main road when driving south from Des Moines toward Indianola.

If you want consider riding from Des Moines to Indianola, here is a route recommended by Russ:

Take the Bill Riley trail from Ashworth Pool south to Orilla. 8 miles or so. Go south out of Orilla a mile to the T intersection. This is the road between Cumming and Norwalk. Go east to Norwalk. At the stop light at the intersection with Hwy 28 and Kum & Go, keep going east up the hill and keep going east by the high school until you hit SW 9th Street. Go south on SW 9th Street until you hit Hwy 92 about 2 miles west of Indianola.

If you are driving to Indianola, the plan is to leave the cars in the Walmart parking lot. We haven't worked out details on how to get back from Chariton to Indianola to get cars, but chances are it will involve shuttling drivers. One obvious option is to ride back on the course, but this is generally not advised because of safety reasons.

Once in Chariton, the plan is to meet up at the Fletcher residence (Becky, Dave, Vance and Chase's house). Just meet there whenever you get in, or after you have mucked around up town.

Their address is 920 N 6th Street. The route brings you in on Curtis Ave. Follow Curtis until you get to the T intersection. Turn right on N. 16th Street and then your first left onto Illion Ave. (you will go around the football field). Take Illion Ave until you get to N. 6th Street. We are the 3rd house on the left. Here are the phone numbers:

Becky Fletcher 641-203-2345 cell

Dave Fletcher 641-203-0301 cell

As is our tradition, we expect everyone to be in a team jersey (preferably this year's). Coach Hammer will be the team leader for the day and will divide the team into ride groups based on how fast everyone wants to ride, and how long people want to hang out in towns. The idea is to not have more than 6-8 riders in each group, and put some distance between groups on the road. The two reasons for this are safety...it is becoming more dangerous to try to control and manage a very long pace line, and second, having several smaller groups on the road is better for public relations, there is more opportunity for people to see our jerseys and our sponsors. If your desire is to consume significant amounts of alcohol this day, or spend significant amounts of time in bars or around craziness, do NOT wear the team jersey. We have worked for years to develop a positive image for our team, and our sponsors, and we do not want our sponsorships jeopardized. We are not a RAGBRAI team. So if you do want to be crazy or hang out with crazies, please do so safely, and wear a non-team jersey. Thanks...

Of course you are welcome to ride by yourself, or with other friends, but it is a pretty cool experience riding with your race mates on RAGBRAI.

If you have any questions, suggestions, or ideas, please e-mail me.

Coach Randy

Randy Catron, USA Cycling Elite Coach - NSCA/CSCS
cell: 515.480.7030

#415

From: meatia@...
Date: Fri Jul 10, 2009 9:09 pm
Subject: Re: Clear lake races July 11-12

eddywanabe

Offline

THANKS RUSS!

Do to the fact that there are two days of racing involved, car pooling would be very hard to coordinate as a team, as some of you are racing both days and others only one. Many of you have already gotten into the groove of making car pooling arrangements with your team mates well ahead of the race weekends. Use the team e-mail list to "shout out" your travel intentions and if your looking to car pool.

FYI- I'm planning on racing the Clear Lake RR Sunday morning and have room for three others in the van if someone is looking for a ride.

Keeping It Fun! -Hammerman

-------------- Original message from "Seaton, Russell F" <RFSeaton@...>: --------------

Since no one else has mentioned it, I'll mention it. There are races in Clear Lake this weekend.

Criterium Saturday.

http://www.scribd.com/doc/16076249/Clear-Lake-Iowa-BBBQ-Criterium-Flyer-2009

Road Race Sunday.

http://www.scribd.com/doc/16076319/Clear-Lake-BBBQ-Road-Flyer-2009a

Russell F. Seaton

515-281-2447

RFSeaton@...

#414

From: meatia@...
Date: Fri Jul 10, 2009 8:55 pm
Subject: RE: Tri Question

eddywanabe

Offline

............"I have had to go to the bathroom 3 or 4 times within an hour before race time." That's not over hydration, that's nerves!!!

-------------- Original message from "Halder, Kale" <halder.kale@...>: --------------
Chris,

In all the events I’ve done, they have never NOT had any water stops along the run course. I just keep a gel pack or two in the back of my tri jersey, and then take two cups of water at some of the stops (I don’t always hit them all and sometimes there is only one at the turnaround). Drink one glass and pour the other over your head to cool you off. If I’m feeling low, sometimes they have Gatorade AND water, so then I’ll take the Gatorade. You should never take any fluids in within the last 20min or so of the bike. Let it settle in your stomach. Otherwise that will all be sloshing around in you during the run. Another big piece of advice, just keep hydrated for the days prior to race day. I’ve been over-hydrated before, I’m still trying to perfect this. Sometimes I have had to go to the bathroom 3 or 4 times within an hour before race time.

Hope this helps,

Kale

From: dmccraceteam@yahoogroups.com [mailto:dmccraceteam@yahoogroups.com] On Behalf Of Chris Cornelison
Sent: Friday, July 10, 2009 3:19 PM
To: dmccraceteam@yahoogroups.com
Subject: [dmccraceteam] Tri Question
Triathletes on the team,

How do you handle hydration during the run? Carry something, or just
take in enough fluids on the bike to make it through the run?

Thanks,
Chris
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#413

From: "Halder, Kale" <halder.kale@...>
Date: Fri Jul 10, 2009 8:27 pm
Subject: RE: Tri Question

halder.kale

Offline

Chris,

In all the events I’ve done, they have never NOT had any water stops along the run course. I just keep a gel pack or two in the back of my tri jersey, and then take two cups of water at some of the stops (I don’t always hit them all and sometimes there is only one at the turnaround). Drink one glass and pour the other over your head to cool you off. If I’m feeling low, sometimes they have Gatorade AND water, so then I’ll take the Gatorade. You should never take any fluids in within the last 20min or so of the bike. Let it settle in your stomach. Otherwise that will all be sloshing around in you during the run. Another big piece of advice, just keep hydrated for the days prior to race day. I’ve been over-hydrated before, I’m still trying to perfect this. Sometimes I have had to go to the bathroom 3 or 4 times within an hour before race time.

Hope this helps,

Kale

From: dmccraceteam@yahoogroups.com [mailto:dmccraceteam@yahoogroups.com] On Behalf Of Chris Cornelison
Sent: Friday, July 10, 2009 3:19 PM
To: dmccraceteam@yahoogroups.com
Subject: [dmccraceteam] Tri Question

Triathletes on the team,

How do you handle hydration during the run? Carry something, or just
take in enough fluids on the bike to make it through the run?

Thanks,
Chris


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#412

From: Chris Cornelison <chris.cornelison@...>
Date: Fri Jul 10, 2009 8:18 pm
Subject: Tri Question

chris.cornel...

Offline

Triathletes on the team,

How do you handle hydration during the run?  Carry something, or just
take in enough fluids on the bike to make it through the run?

Thanks,
Chris

#411

From: "Seaton, Russell F" <RFSeaton@...>
Date: Fri Jul 10, 2009 12:59 pm
Subject: Clear lake races July 11-12

russellseaton1

Offline

http://www.scribd.com/doc/16076249/Clear-Lake-Iowa-BBBQ-Criterium-Flyer-2009

Since no one else has mentioned it, I'll mention it. There are races in Clear Lake this weekend.

Criterium Saturday.

Road Race Sunday.

http://www.scribd.com/doc/16076319/Clear-Lake-BBBQ-Road-Flyer-2009a

Russell F. Seaton

515-281-2447

RFSeaton@...

#410

From: "CycleCoach" <cyclecoach@...>
Date: Tue Jul 7, 2009 2:26 am
Subject: Assistance with the Iowa Games TT

mastracr

Offline

Team

I hope you are planning on racing the Iowa Games TT on July 17. This is the Friday night before RAGBRAI so even if you are riding it, you can do the TT first.

However, if you are not planning on racing the TT, I could use a couple of good men or women to help with time keeping and holding riders at the start. If you can help out, please let me know. I'd like to have you up in Cambridge by about 5:00 PM.

Thanks

David Ertl
(515) 689-1254
USA Cycling Level 1 Coach
NSCA Personal Trainer
Author of '101 Cycling Workouts'
www.CyclesportCoaching.com

#409

From: "Seaton, Russell F" <RFSeaton@...>
Date: Fri Jul 3, 2009 12:20 pm
Subject: Saturday Bike Ride

russellseaton1

Offline

For those not racing Sunday... Wear your jersey.

hosted by: Bike World

Bike World West July 4th Ride

DETAILS

>> START ADDRESS	>> DATE / TIME
5970 Ashworth Road West Des Moines, IA 50266 MAP Bike World West	Jul 4 2009 (7:00 AM to Noon) Event type: Road Ride 31-50 riders expected
>> DISTANCE / TYPE	>> COSTS
20-90 + miles Terrain: Hilly Rider type: Ride is ridden at your own pace	Free
>> RIDE DESCRIPTION	>> REGISTRATION
NEW TIME !!!!! A Holiday tradition, A road training ride -- varied pace and distance. NEW FOR 2009! Although this starts as a group ride it will break into smaller groups with a slower paced group sweeping up those that have dropped off the faster pace.	No food (save for Casey's stores) No Charge !! If you feel to slow or to fast -- Bring a friend!
>> RIDE ROUTE
Using Dallas county roads there are 1,2,3 and 5 hour loops of distances from less than 20 miles to 30,45,60 and 80+ mile loops. Ride goes out Ashworth Road,south on R22 to Booneville,West on F90,North on P58 to Perry and back thru Minburn,Dallas Center and Waukee
>> OTHER COMMENTS
Ride on open roadways at your own risk.

CONTACT INFORMATION

>> Contact	>> Email	>> Phone	>> Add'l Info
Tom	luggs1@...		MAP
Note: map links are only as accurate as the data entered. date posted:6/30/2009 2:37:32 PM \| last modified:6/30/2009 2:37:32 PM \| 40 views Use this link to send to a friend: http://www.bikeiowa.com/asp/calendar/Ride.asp?m=&e=4102

Russell F. Seaton

515-281-2447

RFSeaton@...

#408

From: "Randy Catron" <catronfamily@...>
Date: Fri Jul 3, 2009 12:09 am
Subject: State Crit Championship on Sunday

randycatron

Offline

http://www.hbaracing.com/images/GPF_Criterium_Flyer_Final.pdf

Hi Team,

First, have fun but be safe this weekend. If you train on the road, ride safe. Try to ride early AM, and stay off the roads in the afternoon and evening after people have had time to drink. This would be a good trail weekend.

Of course, the big cycling event this weekend is...... the state crit championship in Cedar Rapids on Sunday (there will not be a race in Pella this year). The course is about 0.6 miles, and I believe it is a square with all left turns. Here is a link to the flyer.

Many of you are riding very well right now, so this would be a great opportunity to win a medal, and perhaps a little bit of cash. So, please consider racing on Sunday if possible. And if you do race, do not go out and do big miles on Saturday, you'll want to save your legs for the race on Sunday.--Your team coaches will be out of town...so you guys know what to do....we'll be thinking about you and looking forward to seeing the results.

Next week is practice Tuesday, Elkhart on Thursday, then for many of us, the Clear Lake Crit on Saturday and Road Race on Sunday.

So, be safe this weekend, race well, and we'll see you on Tuesday.

Coach Randy

Randy Catron, USA Cycling Elite Coach - NSCA/CSCS
cell: 515.480.7030

P.S.- Oh yeah...there is some other little bike race in Europe that starts on Saturday...it is even going to be on TV (six times a day on Versus). Allez! Allez! Allez! There will be a quiz about the progress of the race at practice on Tuesday. We may even scrounge up some 'primes' if you can answer our trivia questions about Stages 1, 2 and 3. So, pay attention! If you don't have Versus, you can check out the details at several on-line sites including Velonews.com and probably several other sites.

#407

From: Chris Cornelison <chris.cornelison@...>
Date: Thu Jul 2, 2009 1:49 pm
Subject: Open Water Swim

chris.cornel...

Offline

To all the Triathletes in on the team,

I'm looking for someone to do some open water swims with.  I haven't
done any open water swimming, and would welcome any tips and advice
you might have, (getting in, getting out, swimming in traffic,
sighting, etc).

Please let me know if you would be interested.

Thanks,
Chris Cornelison
chris.cornelison@...
515-205-7044 (cell)

#406

From: "CycleCoach" <cyclecoach@...>
Date: Thu Jul 2, 2009 1:00 pm
Subject: Drinking and eating while riding

mastracr

Offline

Here’s a blog from Joe Friel, author of the Cycling Training Bible. I have a lot of respect for what he says. Lately he’s been talking about whether supplemental sodium is needed during rides. He thinks not. The reason being that as you sweat, your blood and body fluids become more concentrated and your sodium concentration actually increases. Adding more sodium will pull water out of your cells further aggravating dehydration.

Read this and do some experimentation on your own to see what works best. Like he says, keep an open mind and try some different things.

David

David Ertl

USA Cycling Level 1 Coach

NSCA Certified Personal Trainer

CycleCoach@...

www.CyclesportCoaching.com

Twitter.com/Cyclecoach

515-689-1254

Question on Sports Drinks

Posted: 01 Jul 2009 07:03 AM PDT

I just received a great question from a coach about what he should tell the athletes he coaches about sodium and protein in sports drinks during long events such as Ironman. Here is my reply...

***********************************************

I’ve been doing a lot of reading in the literature and talking with informed people regarding, especially, sodium. I’m coming to the conclusion that sodium is not necessary during exercise for all of the reasons we have previously been told were so critical - cramping, coping with heat, and maintaining pace/power. I can find no good evidence to support any of these. Just a lot of opinions and sports drink marketing stuff (which most athletes have come to accept as factual).

That said, sodium is beneficial in the transport of water across the intestinal mucosa in the upper intestine where it is absorbed. In other words, with a bit of sodium in the drink you get more water into the body. That may be beneficial to performance if there is a real risk of excessive dehydration (which is far too often blamed for poor performance). As I’ve mentioned before, the most dehydrated athlete in the race is typically the winner. But this is a whole other discussion.

Is protein necessary or even beneficial in a sports drink? The research is murky on this still. However, there is something called “central fatigue” which has to do with the central nervous system experiencing the need for sleep during extended exercise. This seems to be related to circulatory branched chain amino acid status. A couple of studies have suggested that taking in protein during or before exercise may prevent this. But the condition seems to be quite rare. Interestingly I spoke with an athlete a few days ago who did an Ironman and felt like he just wanted to lay down beside the road while in the bike leg and take a nap. This may have well been central fatigue.

What do I do? I eat well before starting a workout. Then I drink water only when thirsty on very long rides and carry carb products such as gels and bars in my pockets. They have a small amount of sodium and negligible protein. Water-only works fine for the first two hours on long, easy to moderately hard rides for me. Then I start taking in carbs along with the water. For example, last week I rode over 500 miles in the Colorado mountains with thousands of feet of moderately hard climbing every day. The average duration was nearly 5.5 hours a day for 6 days. I did just what is described above and never experienced the least bit of problems.

But that was an n=1. Individual athletes may well have unique needs I don’t have for any number of reasons. Some experimentation (with an open mind) is necessary to discover what works. The problem is that most athletes have been so inundated with marketing hype (much of it from “science”) that they can no longer think critically.

I tell the athletes I coach that if they want to use sodium during exercise that’s alright. I know of no downsides (although there may well be some we don’t know about yet such as balancing potassium and sodium, and inter- vs intracellular fluid levels). The same goes for protein. It’s up to them if it has worked ok in the past. If they have had digestive tract problems such as nausea or the gut “shutting down” then I suggest omitting the protein.

Generally, I have come to believe that we need far less “stuff” in our guts during exercise than we have come to believe over the last 30 years. The only two things that seem to stand the test of time are water and carbohydrate. And it’s quite possible to be excessive with both of these.

I hope this helps a bit. I wish I could tell you without question that what I’m suggesting here is irrefutable. It’s where my head is right now on this subject. Time marches on.

#405

From: "Randy Catron" <catronfamily@...>
Date: Sat Jun 27, 2009 3:35 am
Subject: Training this Weekend

randycatron

Offline

HI all,

Let's stick with the established schedule...

Noon Saturday from Starbucks on 86th

1 p.m. Sunday from Starbucks on 86th

Of course, you are always encouraged to set up your own training group with your team mates at a time that works best for you. Ride Safe!

Coach Randy

#404

From: "steverv2000" <steverv@...>
Date: Wed Jun 24, 2009 7:28 pm
Subject: Fitness Research Article

steverv2000

Offline

I found this article regarding endurance and fitness on the NY Times web site.
So when Coach Ertle tells you to work the intervals pay attention!

http://well.blogs.nytimes.com/2009/06/24/can-you-get-fit-in-six-minutes-a-week/?\
hp

#403

From: "Seaton, Russell F" <RFSeaton@...>
Date: Wed Jun 24, 2009 12:29 pm
Subject: RE: Important DMOS/RDMB Message: READ NOW!

russellseaton1

Offline

See Union Park in the top of the picture below. That is where the Race Like a Girl criterium is at on Thursday night. North and a little East of downtown. If driving on I-235 get off on the East 6th Street exit. Go North past Lutheran Hospital. Go down the hill and you will see Birdland Marina on the left/West and Union Park on the right/East.

http://punkrockcycling.blogspot.com/
Who says there is no racing in Iowa in June!? In addition to the Green Days Crit, the Hummer Hammer, the new Rose Festival Crit and Altoona Crit, there is the always fun RACE LIKE A GIRL, powered by Elder Corp, this Thursday June 25, 2009, at Union Park in Des Moines. Registration opens at 4:45, racing begins at 5:30.

If you haven't raced this event, this is your month. It is perfect for beginner and veteran racers alike. (Rumor has it there may be a "hairy leg" race, so grab your non-racer, ragbrai biker friends and bring 'em out to experience what racing is all about) We of course will have the traditional men's A and B category races, women's races and a kids race. Women may also race the men.

This month we are looking forward to all central Iowa teams showing up and bringing your kids to race (cookies from Baby Boomers for all kid racers!) Yes, we want to see pink, green, black, orange, blue, yellow, red, everyone! Lots of fun prizes for the adults too.

Hope to see you Thursday at Union Park!

Russell F. Seaton

Risk Management Department

MidAmerican Energy

515-281-2447

RFSeaton@...

From: Hemi House [mailto:TJAMESSUE@...]
Sent: Tuesday, June 23, 2009 8:43 PM
To: Randy Catron
Cc: Jack Mathews; Shane Morris ; Kris Hoeppner; Jin-Ter Lim; Lisa Launderville; Brad Bach; Andy Bach; Rory Loo; Dana Loo; Stan Boyer; Terry Hardy; Sandy Dunivan; Kelly Welsh-Wingate; Bryan Swain; Rich Sherrod; John Shaw; Nancy Leysens; Nathan Hicks; Terry Thompson; Randy Reindl; Chris Cornelison; Wilson Tarbox; Vance Fletcher; Steve Pohlmeyer; Steve Givens; Steve Cunningham; Ryan Wilcox; Seaton, Russell F; Rick Woten; Perry Leysens; PAUL BLACK; PATRICK OBRYAN; Michelle Pohlmeyer; Kristen Boyer; Kale Halder; Julie Zierke-Clark; Jon Meyer; Jake and John Leih; Joe and Tammy Bechen; JESSE GERLITS; Jennifer Filipiak; Jeff Mertz; James Thacker; Greg Pankrukhin; Fritz Craiger; Forrest Ridgway; dmcc race tm yahoo group; David Ertl; Dave Hammer; Dave Douglas; DAN KRUZIC; Dan Kruzic; Dan Davis; Colan Arnold; Cindy DuBois; Brian Clark; Brett Barber; Bob Petrson; Bill Throckmorton; Bill Hardin; Becky and David Fletcher; Barb Scholz; Ann Shuman; Andy McCann; Alissa Douglas; Eddie Loo; Rozalyn Boyer; Jessica Rowe; Jon Chartier; Sok Leng Loo; Theo Loo; Tanner Launderville; Oliver Howes; GREG MILLER; Ed Hegner; Megan Kelly; William Rekemeyer
Subject: Re: Important DMOS/RDMB Message: READ NOW!
Importance: High

Hey all, for those of you who were at the parking lot tonight for the Tuesday ride you missed a great "Michigan" training ride. I went up to Polk City and rode north and put in about 30 miles after we all left, I just really wanted to ride and the rain doesn't bother me. I will take cool and wet weather over the hot and dry stuff any day, maybe that will change the longer I am in Iowa.

Also, can someone give me more details about the Thursday race? I am not sure about the location, time, etc.

Thanks, Todd

On Jun 22, 2009, at 10:31 PM, Randy Catron wrote:

Hi Team,

I needed to get your attention. The heat for the next few days is at a very high level. For us to train safely, it will be important for each of us to pre-hydrate before practice by drinking extra water, and take an electrolyte solution in one or both bottles during practice (NOT just water...not water and Goo..it needs to be a bottle of Gatorade, Powerade, Heed or something with sodium, potassium and possibly magnesium). Electrolytes are what your muscle cells need to contract and release...without electrolytes you increase your chances of getting cramps and other muscle pain. This is VERY SERIOUS...we will train tomorrow night because each of you needs to know how to ride in heat and humidity...races are not cancelled because it is too hot. If you have any questions about this, call me, Coach Ertl or Coach Hammer. We will be checking to make sure each of you have a bottle with electrolytes before we roll out. Now...onto other business.

First, let me say how proud the coaches and team directors are of for all your racing, promoting, and assisting the last two weekends. Two weeks ago we had a great time trial effort...we won some medals, and from what I heard, everyone did the best they could that day and learned how they might go even faster at the 2010 race. The team also had a great weekend this week with racers at races on Thursday (Tuscany), Friday (State Center), and of course, Green Days. The team had good results at all the races, so all of you are getting faster...nice work! But the season is not over, so there is still opportunity to improve.

Thanks to our team mates who helped organize and manage the Green Days Race. Joe Bechen and Jeff Mertz were the race promoters, Bill Hardin was our Chief Official assisted by Sandy Dunivan. Thanks to Alyssa Douglas for managing registration, and Tammy Bechen for her famous chocolate chip cookies. Thanks to everyone who worked the corners, especially Stan and Roz Boyer. And thanks to our race sponsors...Irwin's Bike Shop, Starbucks, and El Mariachi. We made about $500 on the race and the funds will be applied to our junior racing program.

This week there are a couple competitive events on tap. On Thursday is the monthly "Race Like A Girl" series held at Union Park in Des Moines. This is kind of like a crit, but without sharp corners. It is a great training race to work on tight pack positioning (like in crits) and accelerating (like in crits). There are three categories...two for men, and one for ladies. I'd like to see our team support this race...the cost is $10, and the races are short...maybe 10-15 minutes each (or less) and you'll do three or four races in a night. Kind of like what we do in Cottonwood when we practice our crit skills. So, hope to see a good orange/blue turnout for that race since it is the only local race this week.

On Sunday of course is the amateur HyVee Tri. If you haven't registered, it is too late, so cheer on your team mates...there will be several racing and hopefully they'll be wearing orange and blue on the bike leg. The tri may still need additional corner marshals for the amateur race on Sunday...so if you are free, please consider volunteering. You can get info at the HyVee tri website.

That's it for now...watch for more messages this week.

Coach Randy

Randy Catron, USA Cycling Elite Coach - NSCA/CSCS
cell: 515.480.7030

#402

From: "Randy Catron" <catronfamily@...>
Date: Tue Jun 23, 2009 2:31 am
Subject: Important DMOS/RDMB Message: READ NOW!

randycatron

Offline

Hi Team,

I needed to get your attention. The heat for the next few days is at a very high level. For us to train safely, it will be important for each of us to pre-hydrate before practice by drinking extra water, and take an electrolyte solution in one or both bottles during practice (NOT just water...not water and Goo..it needs to be a bottle of Gatorade, Powerade, Heed or something with sodium, potassium and possibly magnesium). Electrolytes are what your muscle cells need to contract and release...without electrolytes you increase your chances of getting cramps and other muscle pain. This is VERY SERIOUS...we will train tomorrow night because each of you needs to know how to ride in heat and humidity...races are not cancelled because it is too hot. If you have any questions about this, call me, Coach Ertl or Coach Hammer. We will be checking to make sure each of you have a bottle with electrolytes before we roll out. Now...onto other business.

First, let me say how proud the coaches and team directors are of for all your racing, promoting, and assisting the last two weekends. Two weeks ago we had a great time trial effort...we won some medals, and from what I heard, everyone did the best they could that day and learned how they might go even faster at the 2010 race. The team also had a great weekend this week with racers at races on Thursday (Tuscany), Friday (State Center), and of course, Green Days. The team had good results at all the races, so all of you are getting faster...nice work! But the season is not over, so there is still opportunity to improve.

Thanks to our team mates who helped organize and manage the Green Days Race. Joe Bechen and Jeff Mertz were the race promoters, Bill Hardin was our Chief Official assisted by Sandy Dunivan. Thanks to Alyssa Douglas for managing registration, and Tammy Bechen for her famous chocolate chip cookies. Thanks to everyone who worked the corners, especially Stan and Roz Boyer. And thanks to our race sponsors...Irwin's Bike Shop, Starbucks, and El Mariachi. We made about $500 on the race and the funds will be applied to our junior racing program.

This week there are a couple competitive events on tap. On Thursday is the monthly "Race Like A Girl" series held at Union Park in Des Moines. This is kind of like a crit, but without sharp corners. It is a great training race to work on tight pack positioning (like in crits) and accelerating (like in crits). There are three categories...two for men, and one for ladies. I'd like to see our team support this race...the cost is $10, and the races are short...maybe 10-15 minutes each (or less) and you'll do three or four races in a night. Kind of like what we do in Cottonwood when we practice our crit skills. So, hope to see a good orange/blue turnout for that race since it is the only local race this week.

On Sunday of course is the amateur HyVee Tri. If you haven't registered, it is too late, so cheer on your team mates...there will be several racing and hopefully they'll be wearing orange and blue on the bike leg. The tri may still need additional corner marshals for the amateur race on Sunday...so if you are free, please consider volunteering. You can get info at the HyVee tri website.

That's it for now...watch for more messages this week.

Coach Randy

Randy Catron, USA Cycling Elite Coach - NSCA/CSCS
cell: 515.480.7030

#401

From: "Randy Catron" <catronfamily@...>
Date: Fri Jun 19, 2009 1:53 am
Subject: Racing and Training this Weekend

randycatron

Offline

Hi Team,

It is time for our 3rd Annual Green Days Criterium held in Johnston, Iowa on SATURDAY...up and down Pioneer Parkway. We expect all of our team members who are available to show up and race/help/host our teams only outdoor event of the year (we may co-sponsor some races, but this is the only race we host).

Keeping with the development aspect of our team, this is a laid-back crit on a rider-friendly course; a great first crit course. As a team member, you can race, as well as help with the various duties such as watching corners, helping the officials, helping at registration, and just generally being friendly.

The first race starts at 1 p.m., just after the Green Days Parade. As part of the process we need to sweep the course to get up the loose candy, so bring a push broom if you have one available. We will start cleaning the course at about 11:30 AM Saturday. The racing will wrap up about 6 p.m. You don't have to stay for the entire race, of course, if you have other commitments, but we hope you will race or help us manage the event for at least a little while.

Don't forget we also have the Kid's race (not the official junior race) for kids on trikes, big wheels, and any bike they can ride. The kids need to wear helmets, and they all receive medals.

A couple other events to be aware of...the State Center Rose Crit is tomorrow night (Friday)...check out the message announcements or schedule on www.bikeiowa.org for more info about that race. ---On Sunday, we may do a training ride in the afternoon, we can decide that during the race on Saturday.

And our Coach David Ertl is having a book signing at Bike World on Douglas on Saturday afternoon. Per his previous posts...he'll gladly sign his book for you at team practice...just let him know you'd like a copy. We'll be seeing David at practice and other events throughout the summer, so there will be many opportunities to get a copy. But, you can certainly tell your friends to drop by BW to pick up a signed copy, then ask them to come out to Johnston to watch the race.

Thanks, call or e-mail if you have questions, comments or ideas.

Coach Randy

Randy Catron, USA Cycling Elite Coach - NSCA/CSCS
cell: 515.480.7030

#400

From: Dan Davis <davisdj@...>
Date: Tue Jun 16, 2009 6:27 pm
Subject: Altoona Training Series

davis5200

Offline