dmccraceteam : Messages : 41-70 of 578

Team,
  The Arkansas training weekend is just a tick over 3 weeks away!! We have a
block of ten rooms reserved and they are almost all filled! Thanks to the
early response and enthusiasm of those already planning on going. Here is the
list of riders that I have: Danny K; Dan D; Colan; Cindy; Michelle; Barb;
Julie; Team Douglas; Andy; Russ; Terry G; Bob P; Juan & Luis; Coaches Catron &
Hammer.
  If your name isn't on the list and you would like to go, please drop me an e-
mail so I can reserve more rooms and we can start planning the logistics of
car pooling! I would like to finalize the list by 3/9!!
  Because we are going a bit earlier this year, a new opportunity has presented
itself in the form of a road race on Sunday! The start/finish is 9.5 miles sw
of our hotel and racing starts at 10:00 am, so this won't get us home much off
schedule from previous years. I know that our legs will be lazy from the
training miles of the previous days, but this will be a great opportunity for
a first race of the season.
  Here is the link to the race website - www.nwaspringclassic.com for more
details. Please don't pre-regester, we will only race if weather conditions
are optimal. Your not required to race, but if you have any further questions
about the race, talk to Randy or I.
  Now lets get out there and ride!!! -Hammerman


----------------------  Original Message:  ---------------------
From:    catronfamily@...
To:      BRIANJBECKETT@... (BRIAN BECKETT), lowmaine@... (Randle
Boyd), kmboyer12@... (Kristen Boyer), mikekathychristensen@...
(MikeKathy CHRISTENSEN), steverv@... (Steve Cunningham),
GERLITS.JESSE@... (JESSE GERLITS), STEVE_GIVENS@... (STEVE
GIVENS), JEFF@... (JEFF GOODMAN), michelle.pohlmeyer@...
(Michelle Pohlmeyer), spohlmeyer@... (Steve Pohlmeyer),
tgrapentine@... (Terry Grapentine), dkruzic@... (Dan Kruzic),
LOUISA117@... (DAN KRUZIC), luggs1@... (Tom Laughead),
nicoleleroux@... (NICOLE LEROUX), jack@... (Jack Mathews),
andy.mccann@... (Andy McCann), juan.gmendez1@... (Gloria
Mendez), bmerrill4895@... (Beth Merrill), DRAFTMAN@... (BOB PETERSON),
scholz.barb@... (Barb Scholz), rfseaton@... (Russell F
Seaton), richbooob@... (Rich Sherrod), ASHUMAN@... (ANN SHUMAN),
BRYANSWAIN24@... (BRYAN SWAIN),
tbilly_2002@... (Bill Throckmorton), mollywince@...
(MOLLY WINCE), RBW@... (Rich Wince), PBLACKLEO@... (PAUL BLACK),
markdavidgarner@... (Mark Garner), wwhardin@... (Bill Hardin),
flridgway@... (Forrest Ridgway), kristengostomski@... (Kristen
Gostomski), Hantelmann1@... (Kurt and Emma Hantelmann), perry@...
(perry leysens), quinnmerrill@... (Quinn Merrill), juanoscar@... (Juan
and Luis Rodriguez), dave.douglas@... (Dave Douglas),
Hantelmann2@... (Brianna Hantelmann), davisdj@... (Dan Davis),
cyclecoach@... (David Ertl), MeatIA@... (Dave Hammer),
zierke@... (Julie Zierke), geo4cin@... (Cindy DuBois),
tjbechen@... (Joe and Tammy Bechen), dmccraceteam@yahoogroups.com (dmcc
race tm yahoo group), bossracing@... (Jim White), jpsbikes@... (John
Shaw), stoneage107@... (Blake Mikesell), jthacker@... (James
Thacker), Ryan_Wilco
x71@... (Ryan  Wilcox), carnold@... (Colan Arnold), b.
Subject: Arkansas Camp Details!
Date:    Tue, 19 Feb 2008 04:12:25 +0000

> Hi Team,
> Arkansas...Coach Hammer has booked 10 rooms in Fayetteville, same hotel as
> previous years. We will plan to leave Des Moines at 6 p.m. Wed, March 26, and
> leave to come home about 1.p.m. on Sunday, March 30. It is about a 7 hour
drive.
> The team will take care of breakfast buffet for each of you while at the
hotel,
> and help pay for gas on the trip down and back (only if you go with the team
> carpool). All room costs and incidentals would be shared between you and your
> roommate...everyone is personally responsible for paying for their rooms,
which
> probably means a credit card or cash at check in. Cost of the room is about
$88
> per night including tax. If you are going the entire trip, your room cost
would
> be about $176 ($44 x 4 if you share your room). We are waiving the 500-mile
> qualification rule...if you have been training this winter, and if you are
> willing to ride the miles in Arkansas, you are probably good to join us.
> Typical training itinerary is 85 miles on Thursday, 70+ on Fri
> day, morning ride and afternoon ride on Saturday (each 30 or so), and 25 mile
> recovery ride on Sunday before we leave for home.  As you might imagine, we
ride
> a lot of hills, in fact we may spend an entire session doing hill repeats in a
> place called Devils Den. Let Coach  Hammer know, if you haven't already, if
you
> want to join us. If you have your own travel arrangements, or have someone to
> stay with in Fayettevill, that's fine, you're of course still welcome to ride
> with your team during the camp.
>
> Coach Randy
>
> --
> Randy Catron
> USA Cycling Elite Coach/NSCA-CSCS
> cell: 515.480.7030
www.iowacyclingacademy.com

#69

From: catronfamily@...
Date: Tue Feb 26, 2008 3:45 pm
Subject: Training This Weekend Sat Mar 1/Sun Mar 2 & Arkansas

randycatron

Offline

Hi Team,

If the weather forecast stays true, and we get some melting on the roads, we'll start off our spring out of doors road training this weekend at 1 PM from Starbucks BOTH Saturday and Sunday. A couple of our team mates started last weekend with a 40+ mile training ride. So, we're putting this info out extra early so you can hopefully plan ahead and ride one or both days.

If the road are icy and hazardous, we of course will not ride. But hopefully we'll get some melting by the end of the week, and early on Saturday before we take to the road.

And as a reminder, our team camp in Arkansas is scheduled for March 26-30. Most of us will leave at 6P on Wed, March 26, and a couple other riders will be leaving later on Thurs, Mar 27. We'll leave to come home on Sunday afternoon, March 30. Each rider will be repsonsible for his/her hotel room expenses and food; the team will help with gas for groups that are car-pooling (we may not be able to do 100% of gas expense, but we should be able to defray the cost). If you know you want to go, but have not told Coach Hammer, please let him know as soon as possible. Coach Hammer has 10 rooms reserved at the hotel in Fayetteville.

The Coaches...

--
Randy Catron
USA Cycling Elite Coach/NSCA-CSCS
cell: 515.480.7030
www.iowacyclingacademy.com

#68

From: David Ertl <cyclecoach@...>
Date: Mon Feb 25, 2008 10:00 pm
Subject: (No subject)

mastracr

Offline

OK team, we are down to the final stretch. As I look out my window and see it snowing it's hard to believe spring training is almost here, but it is!
And, daylight savings time starts March 9 this year so if the weather is decent, we can start heading outside on Tuesday nights in a few short weeks.
In celebration of road riding, Tuesday night we will do a longer steady workout.   We will ride the entire session at tempo pace, which is faster than endurance pace but
slower than time trial pace. It should take effort to keep it up but not be painful.   I will through in some 1 and 2 min accelerations just to make it interesting.

Congratulations to all who completed the roller races, with our team picking up a number personal bests and medals. While these are a rather obscure type of bike racing,
it's bike racing nonetheless and gives us something to do in the dead of winter.   I don't know of any other state that offers roller racing, much less a roller race state
championship.

Don't forget, we have clothing in so stop by and pick it up tomorrow night if you can. Also, be sure to bring a check if you have decided you want
to order a jersey or shorts in the new style and didn't the first time around. $50 each.
See you Tuesday.

David Ertl
USA Cycling Level 1 Coach
NSCA Certified Personal Trainer
CycleCoach@...
www.IowaCyclingAcademy.com
515-689-1254

#67

From: "Seaton, Russell F" <RFSeaton@...>
Date: Fri Feb 22, 2008 3:02 pm
Subject: RE: Sunday afternoon ride

russellseaton1

Offline

Weather forecast for Sunday is mid 30s. Pretty good riding weather, relatively speaking. I plan to be at Starbucks at 1 PM Sunday for a road ride.

Russell F. Seaton

RFSeaton@...

From: David Ertl [mailto:cyclecoach@...]
Sent: Friday, February 22, 2008 8:52 AM
To: catronfamily@...; BRIAN BECKETT; Randle Boyd; Kristen Boyer; MikeKathy CHRISTENSEN; Steve Cunningham; JESSE GERLITS; STEVE GIVENS; JEFF GOODMAN; Michelle Pohlmeyer; Steve Pohlmeyer; Terry Grapentine; Dan Kruzic; DAN KRUZIC; Tom Laughead; NICOLE LEROUX; Jack Mathews; Andy McCann; Gloria Mendez; Beth Merrill; BOB PETERSON; Barb Scholz; Seaton, Russell F; Rich Sherrod; ANN SHUMAN; BRYAN SWAIN; Bill Throckmorton; MOLLY WINCE; Rich Wince; PAUL BLACK; Mark Garner; Bill Hardin; Forrest Ridgway; Kristen Gostomski; Kurt and Emma Hantelmann; perry leysens; Quinn Merrill; Juan and Luis Rodriguez; Dave Douglas; Brianna Hantelmann; Dan Davis; Dave Hammer; Julie Zierke; Cindy DuBois; Joe and Tammy Bechen; dmcc race tm yahoo group; Jim White; John Shaw; Blake Mikesell; James Thacker; Ryan Wilcox
Subject:

Team
It's going to finally warm up this weekend but the roads/trails are likely to be slick with the melting ice.

For those wanting to venture out, meet Saturday at Ashworth Pool behind the Art Center at 1:00 PM with mountain bikes.

Sunday will be the standing Starbucks's ride on 86th and I-80/35 at 1:00PM for a road ride.

For those wanting to do the last roller race this Sunday in Cedar Falls, let's meet at the 86th St Starbucks at 9:00AM on Sunday morning and we will carpool.
This will be a long day as we will be there to the end to see if any of us win medals or the set of rollers.

David Ertl
USA Cycling Level 1 Coach
NSCA Certified Personal Trainer
CycleCoach@...
www.IowaCyclingAcademy.com
515-689-1254

#66

From: David Ertl <cyclecoach@...>
Date: Fri Feb 22, 2008 2:51 pm
Subject: (No subject)

mastracr

Offline

David Ertl
USA Cycling Level 1 Coach
NSCA Certified Personal Trainer
CycleCoach@...
www.IowaCyclingAcademy.com
515-689-1254

#65

From: catronfamily@...
Date: Wed Feb 20, 2008 5:44 pm
Subject: Warehouse Sale Points Opportunity

randycatron

Offline

Hi Team,

BikeWorld's Warehouse Sale is scheduled for this weekend and next weekend, both Friday and Saturday. As in past years, the team will award 1 participation point per hour for each hour you volunteer to work the sale. Earning points is particularly important if you plan to buy a new bike from Bike Word this calendar year. If you plan to do a substantial amount of racing (most races will count as 1 point), then you might earn your max 30 points by racing. But if you only plan to do the minimum five races, you'll probably need to earn some extra points if you want to reach the 30 point maximum.---If you have any questions...please e-mail me.

If you want to work the warehouse sale on either weekend, please e-mail or call Tom Laughead ( luggs1@... ) or cell at 371-5525 . If you know a lot about bikes and have previously sold bikes, they may use you as a salesperson. But they also need people to ferry purchased bikes from the sales area back to the shop, and from the shop to the take home area. So there is lots to do. ]

Even if you don't work the sale, I encourage you guys to check out the sale. There are often some great deals on accessories. Becasuse these sales may not be getting rung up on the computer, you may not be able to get the purchase listed under your name, but chances are it is already discounted so not a big deal. If you are buying a bike at the warehouse sale, talk to Forrest. You may (or may not) get the team rebate on a warehouse bike if it is already discounted. Typically when we get to use our rebate on new bikes, we're paying retail price.

Randy

--
Randy Catron
USA Cycling Elite Coach/NSCA-CSCS
cell: 515.480.7030
www.iowacyclingacademy.com

#64

From: catronfamily@...
Date: Tue Feb 19, 2008 4:12 am
Subject: Team Kit (Clothes) TOMORROW and Arkansas Camp Details!

randycatron

Offline

Hi Team,

The team kit (race team clothes) are in, and we'll have them at practice tomorrow. This is probably the earliest we've ever received the team kits...so thanks to the great work by Cindy DuBois, assisted by Dave Hammer and David Ertl, in pulling this project together. Cindy will be at practice tomorrow night to hand out the clothes. If you are not going to be at tomorrow night's practice, or the following Tuesday practice, e-mail or call Cindy to arrange receiving your clothes. Her phone number is 515.306.4766.

Arkansas...Coach Hammer has booked 10 rooms in Fayetteville, same hotel as previous years. We will plan to leave Des Moines at 6 p.m. Wed, March 26, and leave to come home about 1.p.m. on Sunday, March 30. It is about a 7 hour drive. The team will take care of breakfast buffet for each of you while at the hotel, and help pay for gas on the trip down and back (only if you go with the team carpool). All room costs and incidentals would be shared between you and your roommate...everyone is personally responsible for paying for their rooms, which probably means a credit card or cash at check in. Cost of the room is about $88 per night including tax. If you are going the entire trip, your room cost would be about $176 ($44 x 4 if you share your room). We are waiving the 500-mile qualification rule...if you have been training this winter, and if you are willing to ride the miles in Arkansas, you are probably good to join us. Typical training itinerary is 85 miles on Thursday, 70+ on Friday, morning ride and afternoon ride on Saturday (each 30 or so), and 25 mile recovery ride on Sunday before we leave for home. As you might imagine, we ride a lot of hills, in fact we may spend an entire session doing hill repeats in a place called Devils Den. Let Coach Hammer know, if you haven't already, if you want to join us. If you have your own travel arrangements, or have someone to stay with in Fayettevill, that's fine, you're of course still welcome to ride with your team during the camp.

Coach Randy

--
Randy Catron
USA Cycling Elite Coach/NSCA-CSCS
cell: 515.480.7030
www.iowacyclingacademy.com

#63

From: Zierke@...
Date: Tue Feb 19, 2008 4:11 am
Subject: Re: Tuesday night training

jazc1965

Offline

sounds like crit work to me...never sure how often or how long each attack is going to be....so "pace yourself accordingly" really means: ALL OUT EFFORTS during the "attack" followed by recovery draft.....by the way, I know you're granted a free lap in the event of a mechanical or accident....what if a person pukes, but doesn't get involved in an accident?
...
Tink

-----Original Message-----
From: CycleCoach <cyclecoach@...>
To: catronfamily@...; 'BRIAN BECKETT' <BRIANJBECKETT@...>; 'Randle Boyd' <lowmaine@...>; 'Kristen Boyer' <kmboyer12@...>; 'MikeKathy CHRISTENSEN' <mikekathychristensen@...>; 'Steve Cunningham' <steverv@...>; 'JESSE GERLITS' <GERLITS.JESSE@...>; 'STEVE GIVENS' <STEVE_GIVENS@...>; 'JEFF GOODMAN' <JEFF@...>; 'Michelle Pohlmeyer' <michelle.pohlmeyer@...>; 'Steve Pohlmeyer' <spohlmeyer@...>; 'Terry Grapentine' <tgrapentine@...>; 'Dan Kruzic' <dkruzic@...>; 'DAN KRUZIC' <LOUISA117@...>; 'Tom Laughead' <luggs1@...>; 'NICOLE LEROUX' <nicoleleroux@...>; 'Jack Mathews' <jack@...>; 'Andy McCann' <andy.mccann@...>; 'Gloria Mendez' <juan.gmendez1@...>; 'Beth Merrill' <bmerrill4895@...>; 'BOB PETERSON' <DRAFTMAN@...>; 'Barb Scholz' <scholz.barb@...>; 'Russell F Seaton' <rfseaton@...>; 'Rich Sherrod' <richbooob@...>; 'ANN SHUMAN' <ASHUMAN@...>; 'BRYAN SWAIN' <BRYANSWAIN24@...>; 'Bill Throckmorton' <tbilly_2002@...>; 'MOLLY WINCE' <mollywince@...>; 'Rich Wince' <RBW@...>; 'PAUL BLACK' <PBLACKLEO@...>; 'Mark Garner' <markdavidgarner@...>; 'Bill Hardin' <wwhardin@...>; 'Forrest Ridgway' <flridgway@...>; 'Kristen Gostomski' <kristengostomski@...>; 'Kurt and Emma Hantelmann' <Hantelmann1@...>; 'Jon Mahoney' <jonmahoney92@...>; 'perry leysens' <perry@...>; 'Quinn Merrill' <quinnmerrill@...>; 'Juan and Luis Rodriguez' <juanoscar@...>; 'Dave Douglas' <dave.douglas@...>; 'Barry Anderson' <Be_Strong_01@...>; 'Ethan Anderson' <np_baseball@...>; 'Brianna Hantelmann' <Hantelmann2@...>; 'Dan Davis' <davisdj@...>; 'Dave Hammer' <MeatIA@...>; 'Julie Zierke' <zierke@...>; 'Cindy DuBois' <geo4cin@...>; 'Joe and Tammy Bechen' <tjbechen@...>; 'dmcc race tm yahoo group' <dmccraceteam@yahoogroups.com>; 'Jim White' <bossracing@...>; 'John Shaw' <jpsbikes@...>; 'Blake Mikesell' <stoneage107@...>; 'James Thacker' <jthacker@...>; 'Ryan Wilcox' <Ryan_Wilcox71@...>; 'Colan Arnold' <carnold@...>; 'Brad Kruse' <b.kruse@...>; 'Juan Rodriguez' <juan.gmendez1@...>; 'Mark Stephany' <mdstephany@...>; 'Nancy Leysens' <nancy.leysens@...>; 'Andrew R Lear' <arlear2000@...>; 'Brian Clark' <tri2bbc@...>; 'Wilson Tarbox' <Wilson_Tarbox@...>; 'Rick Woten' <riwoten@...>; 'luis alberto Rodriguez morales' <giant_lar2005@...>; 'Colan Arnold (2)' <carnold@...>; 'Fritz Craiger' <cdwarehousedm@...>; 'JEFF MERTZ' <JEFF.MERTZ@...>; 'Jennifer Filipiak' <j_filipiak@...>; 'Vance Fletcher' <Fletch@...>; 'Becky and David Fletcher' <bfletcher@...>
Sent: Mon, 18 Feb 2008 4:37 pm
Subject: [dmccraceteam] Tuesday night training

Team

We’ve done quite a bit of regimented intervals lately for Tuesday night training so it’s time to mix it up and do our random intervals (including random rest intervals). Because you don’t know how long the next interval is going to be, you need to pace yourself accordingly. Intervals and rest periods will be between 30 seconds and 3 minutes. We’ll do this for 45 min.

See you tomorrow.

David Ertl

USA Cycling Level 1 Coach

NSCA Certified Personal Trainer

CycleCoach@Hotmail.com

515-689-1254

More new features than ever. Check out the new AOL Mail!

#62

From: "CycleCoach" <cyclecoach@...>
Date: Mon Feb 18, 2008 10:37 pm
Subject: Tuesday night training

mastracr

Offline

Team

See you tomorrow.

David Ertl

USA Cycling Level 1 Coach

NSCA Certified Personal Trainer

515-689-1254

#61

From: catronfamily@...
Date: Sun Feb 17, 2008 5:05 am
Subject: ***FEB 17 ROLLER RACE POSTPONED***

randycatron

Offline

*******Forecast for Polk

***********

Updated: 9:36 PM CST on February 16, 2008
Winter Storm Warning in effect until 9 am CST Sunday... Blizzard watch in effect from 9 am CST Sunday through Sunday evening...

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

The race tomorrow is cancelled. Stay home and watch the Tour of California. A good day to put in a couple hours on the rollers or trainer. If possible we'll re-schedule the race at a date to be determined.

--
Randy Catron
USA Cycling Elite Coach/NSCA-CSCS
cell: 515.480.7030
www.iowacyclingacademy.com

#60

From: catronfamily@...
Date: Sat Feb 16, 2008 3:35 pm
Subject: ***Feb. 17 Roller Race Alert***

randycatron

Offline

Please check the posts on BikeIowa.ORG tomorrow (Sunday) morning before venturing to DM for the roller race. The forecast as of Sat. AM is for a winter storm to come in overnight and worsen on Sunday, with a focus in SE Iowa (where our race rollers live). If we cancel the race, we'll have a post before 8A Sunday. Maybe also check tonight to see if we've called the race.

And if you do stay home, remember Tour of California starts tomorrow, so there's an opportunity for some trainer or roller time watching the race...

--
Randy Catron
USA Cycling Elite Coach/NSCA-CSCS
cell: 515.480.7030
www.iowacyclingacademy.com

#59

From: catronfamily@...
Date: Thu Feb 14, 2008 3:21 am
Subject: Leukemia/Lymphoma Fund Raising

randycatron

Offline

Hi Team,

As I've said before, please let us know about the causes you care about and support. Mike Christensen is raising funds for the Leukemia/Lymphoma Society. See his message below.

Thanks,

Coach Randy

----------------------------------------------------------------------------------------------------

Dear fellow bikers.
I have made a commitment to raise money for the
Leukemia/Lymphoma Society. My father-in-law is a
leukemia survivor so my family has a great
appreciation for the advancements that have been made
in blood cancer research.
The incentive for me is a century ride around Lake
Tahoe, Nevada. I have committed to raise $4600. If
you are motivated to support the Leukemia/Lymphoma
Society or you would be sympathetic to helping me earn
the bike trip you may make a tax deductible
contribution on my web site;
www.active.com/donation/tntia/tntiaMChrist

Thank you
Mike Christensen
-----------------------------------------------------------

#58

From: "CycleCoach" <cyclecoach@...>
Date: Tue Feb 12, 2008 1:28 pm
Subject: Clarification on Race Pace

mastracr

Offline

Team

This question below was sent to me and instead of just responding to this one person (who shall remain anonymous but guesses are welcome), I thought I’d respond to the whole group as I’m sure this question is out there.

First some definitions:

Aerobic zone is where you can sustain your effort through oxygen coming from breathing. There is little anaerobic metablism going on. When doing the talk test while riding, you should be able to complete sentences without stopping to breath.

Anaerobic – where your energy expenditure outstrips your ability to get oxygen to your muscles. You still keep working and you continue to max out your aerobic system but have to kick in your anaerobic system to help. This is inefficient and doesn’t produce as much energy per gram of carbohydrate, and also produces acid and lactic acid. Lactic acid is not the villan it once was thought to be. It is remetabolized in the liver to produce more glucose. It’s the acid (hydrogen ions) that creates the burning in the legs.

Anaerobic Threshold (aka Lactate Threshold) – This is the point where lactic acid rises dramatically in the blood indicating to kicking in of the anaerobic system. One cannot sustain this level of effort for long periods of time. How long is long? Certainly for a 6-7 min roller race. Even in a 40K time trial, you may be able to creep into this zone for a majority of the race. But the more anaerobic you are, the shorter time you can. Eventually the acid inhibits your ability to keep going. Regarding roller races, I am amazed that I can maintain 98% of my heart rate max for 5+ minutes. However, these are all out isolated efforts and they are not occurring during the middle or end of a race. But they are a good example of what anaerobic efforts feel like. Notice how after about the first two minutes, your legs all of a sudden feel like you are riding through mud? That’s the effect of the anaerobic system.

Typically to train the aerobic system you want to train just under your anaerobic threshold. You can ride at this pace for an hour or more. It pushes the limit on your aerobic system which is why you want to spend a lot of time training here, year round. How does one determine their anaerobic threshold without getting a blood lactate test? There are a number of field test which can be done, but the easiest is to look back at a 40K time trial and check your average heart rate, or do a 20 minute time trial (Elkhart is excellent for this) and take 95% of that number. This will put you in the ballpark which is close enough for training. So let’s say you average 175 heart rate for a 40K time trial. You should train between 165-170 to improve your aerobic system. You can do these in 30 min sessions, 2x 20 or 2 x 15 min, 3 x 10 min, 5 x 6 min, etc. Because these are below your anaerobic threshold, you shouldn’t feel the burning. These take concentration but are not really hard on your legs. So for tonight’s workout, you should be riding about 10 beats per minute below your anaerobic threshold if you know where that is. If not, your legs should not be burning at the end of each interval. It should feel hard but not impossible to continue. You could potentially do this pace for 30 minutes straight but I’m throwing in some recovering intervals because most of us haven’t been doing a lot of road miles and this just makes it easier to get in 30 quality minutes of effort.

Joe Friel has recently introduced a new term called Aerobic Threshold. He says this is about 20-30 beats per minute below one’s anaerobic threshold. This pace is typically what has been called ‘Tempo’ – it’s faster than endurance pace but not at your anaerobic threshold. Here’s a listing of the major zones

Recovery ~ 65% of heart rate max

Endurance ~ 65-75% of max

Tempo ~ 75-85 % of max

Anaerobic Threshold ~ 85-90 % of max

Anaerobic (VO2 max) ~ 90-95% of max

Sprinting ~ 95-100% of max

Each of these zones has a purpose in training and a time to use them throughout the year. During this time of year we want to build the foundation – the first four items. Talk to one of us coaches if you’d like more info on how to use these in your training program.

The last couple days I’ve been thinking about roller races, and they really don’t fit very well into this time of year. They are extremely anaerobic which is a system we haven’t and shouldn’t be training much this time of year. I’d love (relatively speaking) to do a roller race in July to see how fast I could go when I have been training that system. I wonder if we can get Greg to set up his rig in the summer??

David Ertl

USA Cycling Level 1 Coach

NSCA Certified Personal Trainer

515-689-1254

OK Coach! Need a little (or a lot) of clarification with this one: At first glance (a quick one at that) I thought you wrote "roller race pace" and immediately wanted to vomit (truth be known, I'm not real fond of roller racing...must be the max. heart rate thing...oh and by the way, hold it at max for the next 1.75 miles!)....question is: given a person who regularly wears a HRM (nope-not me), in what zone would be a time trial pace? Continuing along this line, what exactly is threshold? How long can a person continue to ride at threshold? Obviously, we roller racers can sustain well beyond threshold for at least 6 minutes. Would we sustain threshold for several hours? 40K? 20K?

#57

From: David Ertl <cyclecoach@...>
Date: Mon Feb 11, 2008 7:02 pm
Subject: Tuesday night workout

mastracr

Offline

This week we will continue with yet another variation on aerobic threshold workouts.

Warmup and single leg pedaling - 10 min

6 min at or slightly below time trial pace
3 min recovery
6 min at or slightly below time trial pace
3 min recovery
6 min at or slightly below time trial pace
3 min recovery
6 min at or slightly below time trial pace
3 min recovery
6 min at or slightly below time trial pace

Warmdown

If you don't know your time trial pace, these are good workouts to help determine that. You should be able to finish the 5th
interval fairly strong. If you are too exhausted by the 5th one, then you went out too fast.

See ya Tuesday!

David Ertl
USA Cycling Level 1 Coach
NSCA Certified Personal Trainer
CycleCoach@...
www.IowaCyclingAcademy.com
515-689-1254

#56

From: catronfamily@...
Date: Sat Feb 9, 2008 11:55 pm
Subject: DMCC Ragbrai DEADLINE extended

randycatron

Offline

Hey Team, as a member of the race team, you're also a member of the Des Moines Cycle Club. If you are doing RAGBRAI and want guranteed tags (avoid the lottery!) you can sign up by Feb. 22 using the instructions below. Last year several of us from the team did RAGBRAI all week long. As is our tradition, we'll have a team ride on the Wednesday of RAGBRAI, you'll learn more about this later. If you want to do the team ride and buy a one-day tag, you can easily buy a one-day tag prior to RAGBRAI.

-
Randy Catron
USA Cycling Elite Coach/NSCA-CSCS
cell: 515.480.7030
www.iowacyclingacademy.com

-------------- Forwarded Message: --------------
From: Jack Mathews <jack@...>
To: Jack Mathews <jack@...>
Subject: DMCC Ragbrai DEADLINE extended
Date: Fri, 8 Feb 2008 21:38:24 +0000

Here's the scoop on Ragbrai and the DMCC for 2008 #2.

It's time to get those plans in order for the cycling event of the year in Iowa, the one when you dip your tires in the Mississippi you say WOW can I sign up for next year, well now you can!

Below are the instructions when signing up with the DMCC, tell your friends and neighbors and send them a copy of this email.

Those wanting Ragbrai passes with the DMCC must sign up under groups on the Ragbrai website (www.ragbrai.com,) that is group #25, download a waiver and sign it, download a membership application form from the DM Cycle Club website (www.dmcycleclub.com) (you must be a member of the DM Cycle Club for a Ragbrai pass), or use the attached pdf, then send a check for $125 (Ragbrai fee) plus $25 for single DMCC membership or $30 for a family ($5 p&h for a single membership and $10 for a family) and send it to POBox 13258, Des Moines, Iowa, 50310-0258.

We need this in our hands by February 22nd to collaborate the material.

Two charters are recommended by the DMCC if you need this service, you may also go on your own or use the charter of you choice. One is the Bike World Charter (www.bikeworldiowa.com) or the Bikes to You charter in Grinnell (www.bikestoyou.com) charter. You will receive your tag numbers 12:00 am May 1, you will have to have your tag number when you call or sign up for the Bike World charter but can call for the Bikes to You charter anytime within the month of May. The Bike World Charter fills up within 3 days so you must act quickly.

Questions?

Ed Hegner, Ragbrai Chair

515.221.6833 days

edward.hegner@...

Jack Mathews

515.306.7946

jack@...

#55

From: "j_filipiak" <j_filipiak@...>
Date: Sat Feb 9, 2008 5:37 am
Subject: Train hard for me in February!

j_filipiak

Offline

Hi Team - Just wanted to let you know (especially coaches!) that I'm
going to be out of town until Feb 28, without my bike unfortunately!
Vacation for a week and a conference for work after that, so I won't
see ya'll for a while.  I'm hoping to get in some mountain biking, xc
skiing and running while I'm gone but I'll miss my road bike!  See
everyone for the first workout in March!
Take care,
Jen

#54

From: David Ertl <cyclecoach@...>
Date: Fri Feb 8, 2008 3:27 pm
Subject: 24/7 X-Press Grand Opening and Open House

mastracr

Offline

Team

Tomorrow, Saturday Feb 9th, if you are looking for something to do, stop by our new fitness center/Pilates studio. We are having
our Grand Opening celebration and Open House from 9-5. It's located at 2822 Beaver Ave, right next to Christopher's Restaurant.
This venture is the result of my interest in fitness, which began with me riding my bike about 44 years ago! It is possible to pursue
your dreams.

I'm attaching our flyer with a schedule.

We'd love to see you and show off the place to you.

David Ertl
USA Cycling Level 1 Coach
NSCA Certified Personal Trainer
CycleCoach@...
www.IowaCyclingAcademy.com
515-689-1254

#53

From: David Ertl <cyclecoach@...>
Date: Fri Feb 8, 2008 3:23 pm
Subject: DMOS Weekend Training/Racing plans

mastracr

Offline

Team
With all this snow it's not going to be very easy to get out and ride either on trails or the road. However, I'm sure the hardcores
will figure out a way. You can always hit the indoor trainer and do one of our Tuesday night workouts or come up with your own.

Sunday is a roller race at Bike World in Ames. If you plan to do this you don't want to ride too hard Saturday anyway, to keep your
legs fresh. If you haven't ever tried a roller race but would like to, here's your chance. We also have one coming up at the YMCA
in downtown Des Moines.

David Ertl
USA Cycling Level 1 Coach
NSCA Certified Personal Trainer
CycleCoach@...
www.IowaCyclingAcademy.com
515-689-1254

#52

From: catronfamily@...
Date: Fri Feb 8, 2008 1:52 am
Subject: DMOS/Bike World Helping Kids

randycatron

Offline

Hi Team...as I've said before, our team is about more than just racing our bikes, and if there are causes you believe in or support, let us know! Rich and Molly Wince are helping out a program at the YMCA called Partners With Youth....see below.

------------------------------------------------

Hello DMOS/Bike World riders,

Rich (Wince) and I are involved with the Partners With Youth campaign at Walnut Creek this year. I am a team leader and enjoying the competition with the other teams. I am writing you guys because this a a project I really believe in. All the money raised goes directly to the childrens programs. Every child needs a chance to experience the joys of sports and the YMCA community and this is the best way to make that happen. Please look over the attachment and let me know what amount works best for you in helping the kids in 2008. If you want to give and be billed later then you can just e-mail me with your amount and I will get it turned in. The campaign ends on February 14th so don't delay. Thanks a million for your support in this effort to build stronger kids.

Molly Breedlove-Wince

---------------------------------------------------------------

Note: If you want to send a donation, make it out to: YMCA Partners With Youth .

Send it to:

Molly Wince

4412 Aspen Drive

West Des Moines, IA 50265

-----------------------------------------------------------------------------------
Randy Catron
USA Cycling Elite Coach/NSCA-CSCS
cell: 515.480.7030
www.iowacyclingacademy.com

#51

From: "CycleCoach" <cyclecoach@...>
Date: Tue Feb 5, 2008 1:13 pm
Subject: RE: ***Tues, Feb 5 Practice Alert!!***

mastracr

Offline

Team

Here is the workout routine for tonight. Roller Race season is winding down so we don’t have too many more chances to do these killer workouts. Well, okay, we’ll just have to come up with another excuse!

Warmup

1 Min hard interval

1 Min recovery

Repeat for a total of 8 intervals.

5 min Recovery spin

Repeat 8 1 min on/off intervals as above.

Warm down.

I won’t be there tonight, or at least not for all of it. I appreciate Randy helping to lead this session. If the weather is bad, this is an easy one to do by yourself and still work hard.

David

David Ertl

USA Cycling Level 1 Coach

NSCA Certified Personal Trainer

515-689-1254

From: catronfamily@... [mailto:catronfamily@...]
Sent: Monday, February 04, 2008 10:55 PM
To: BRIAN BECKETT; Randle Boyd; Kristen Boyer; MikeKathy CHRISTENSEN; Steve Cunningham; JESSE GERLITS; STEVE GIVENS; JEFF GOODMAN; Michelle Pohlmeyer; Steve Pohlmeyer; Terry Grapentine; Dan Kruzic; DAN KRUZIC; Tom Laughead; NICOLE LEROUX; Jack Mathews; Andy McCann; Gloria Mendez; Beth Merrill; BOB PETERSON; Barb Scholz; Russell F Seaton; Rich Sherrod; ANN SHUMAN; BRYAN SWAIN; Bill Throckmorton; MOLLY WINCE; Rich Wince; PAUL BLACK; Mark Garner; Bill Hardin; Forrest Ridgway; Kristen Gostomski; Kurt and Emma Hantelmann; Jon Mahoney; perry leysens; Quinn Merrill; Juan and Luis Rodriguez; Dave Douglas; Barry Anderson; Ethan Anderson; Brianna Hantelmann; Dan Davis; David Ertl; Dave Hammer; Julie Zierke; Cindy DuBois; Joe and Tammy Bechen; dmcc race tm yahoo group; Jim White; John Shaw; Blake Mikesell; James Thacker; Ryan Wilcox; Colan Arnold; Brad Kruse; Juan Rodriguez; Mark Stephany; Nancy Leysens; Andrew R Lear; Brian Clark; Wilson Tarbox; Rick Woten; luis alberto Rodriguez morales; Colan Arnold (2); Fritz Craiger; JEFF MERTZ; Randy and Terri Catron; Jennifer Filipiak; Vance Fletcher; Becky and David Fletcher
Subject: ***Tues, Feb 5 Practice Alert!!***

Hi Team,

A winter strom is predicted to arrive tomorrow afternoon, so do not come to practice if conditions are bad. However, if you are not sick, we still expect you to do the training that will be prescribed by Coach Ertl. We'll be watching the weather closely tomorrow, and if it is bad, stay home and train. If it looks really bad, we will cancel practice. So, check your e-mail before leaving for practice.

Coach Randy

--
Randy Catron
USA Cycling Elite Coach/NSCA-CSCS
cell: 515.480.7030
www.iowacyclingacademy.com

#50

From: catronfamily@...
Date: Tue Feb 5, 2008 4:55 am
Subject: ***Tues, Feb 5 Practice Alert!!***

randycatron

Offline

Hi Team,

Coach Randy

--
Randy Catron
USA Cycling Elite Coach/NSCA-CSCS
cell: 515.480.7030
www.iowacyclingacademy.com

#49

From: Kristen Boyer <kmboyer12@...>
Date: Sun Feb 3, 2008 5:44 am
Subject: Re: Cedar Rapids Roller Race

kwiggy12

Offline

Hey nicole-
Good Luck tomorrow.  I wish i could go, but i have a case of strep
throat.  Talk bout one little germ ruining your whole weekend!  Ride
hard.
Kristen

Reply | Forward | Messages in this Topic (3)

#48

From: Nicole Leroux <nicoleleroux@...>
Date: Sun Feb 3, 2008 4:55 am
Subject: RE: Cedar Rapids Roller Race

nicolel67

Offline

Hi everyone,

Please call me (515-663-9659) before 8:00AM tomorrow morning if you would like to car pool to Cedar Rapids. I'd rather not make the trip from Ames to sit in a parking lot by myself :)

Frenchie

> To: catronfamily@...
> CC: BRIANJBECKETT@...; lowmaine@...; kmboyer12@...; mikekathychristensen@...; steverv@...; GERLITS.JESSE@...; STEVE_GIVENS@...; JEFF@...; michelle.pohlmeyer@...; spohlmeyer@...; tgrapentine@...; dkruzic@...; LOUISA117@...; luggs1@...; nicoleleroux@...; jack@...; andy.mccann@...; juan.gmendez1@...; bmerrill4895@...; DRAFTMAN@...; scholz.barb@...; rfseaton@...; richbooob@...; ASHUMAN@...; BRYANSWAIN24@...; tbilly_2002@...; mollywince@...; RBW@...; PBLACKLEO@...; markdavidgarner@...; wwhardin@...; flridgway@...; kristengostomski@...; Hantelmann1@...; jonmahoney92@...; perry@...; quinnmerrill@...; juanoscar@...; dave.douglas@...; Be_Strong_01@...; np_baseball@...; Hantelmann2@...; davisdj@...; cyclecoach@...; MeatIA@...; zierke@...; geo4cin@...; tjbechen@...; dmccraceteam@yahoogroups.com; bossracing@...; jpsbikes@...; stoneage107@...
> From: meatia@...
> Date: Sun, 3 Feb 2008 04:34:13 +0000
> Subject: [dmccraceteam] Cedar Rapids Roller Race
>
> Team Mates,
> Sorry for the late e-mail, internet carrier was down. I won't be going to
> Cedar Rapids in the morning, but I know that Nicole is planning on going if
> others would be willing to car pool.
> Same drill as usual, meet @ Shoppers Supply on NE 14th between 8:45-9:00 am,
> load up bikes & gear, leave for Cedar Rapids with an ETA of 11:00 am.
>
> Safe Travels & Fast Rides -Hammerman
>
>
>
> Yahoo! Groups Links
>
> <*> To visit your group on the web, go to:
> http://groups.yahoo.com/group/dmccraceteam/
>
> <*> Your email settings:
> Individual Email | Traditional
>
> <*> To change settings online go to:
> http://groups.yahoo.com/group/dmccraceteam/join
> (Yahoo! ID required)
>
> <*> To change settings via email:
> mailto:dmccraceteam-digest@yahoogroups.com
> mailto:dmccraceteam-fullfeatured@yahoogroups.com
>
> <*> To unsubscribe from this group, send an email to:
> dmccraceteam-unsubscribe@yahoogroups.com
>
> <*> Your use of Yahoo! Groups is subject to:
> http://docs.yahoo.com/info/terms/
>

Helping your favorite cause is as easy as instant messaging.�You IM, we give. Learn more.

Reply | Forward | Messages in this Topic (3)

#47

From: meatia@...
Date: Sun Feb 3, 2008 4:34 am
Subject: Cedar Rapids Roller Race

eddywanabe

Offline

Team Mates,
  Sorry for the late e-mail, internet carrier was down. I won't be going to
Cedar Rapids in the morning, but I know that Nicole is planning on going if
others would be willing to car pool.
  Same drill as usual, meet @ Shoppers Supply on NE 14th between 8:45-9:00 am,
load up bikes & gear, leave for Cedar Rapids with an ETA of 11:00 am.

Safe Travels & Fast Rides -Hammerman

Reply | Forward | Messages in this Topic (3)

#46

From: catronfamily@...
Date: Thu Jan 31, 2008 11:52 pm
Subject: "Not so BRR" this Saturday, 10A

randy_catron

Offline

Hi Team,

Well, since it is going to be too cold to get much of a positive training
effect
from the real BRR this year, we're going to do our second consecutive "Not so
BRR" ride.

This year's Not So BRR is being hosted by Brian and Julie Clark. Their address
is 13700 Lakeshore Drive in Clive. This is the same house where we held the
2008
Team Kick Off Party. The ride starts at approximately 10 AM and can go for at
least a couple hours. You do not need to stay the entire time.

Here is how the Not So BRR ride works:
-You bring your bike, trainer/rollers, water bottle, just like training at
Team
Fitness.
-We will ride in the garage.
-You bring clothes that can be layered...it may or may not be cold when we
start
riding. It may warm up.
-Bring a snack you can share with your team mates---we'll have a food table.
-There will not be structured intervals, you just ride however you want.
-We'll watch videos...usually of bike racing, usually of the Tour.
-You can get on and off your bike whenever you want....again, this is a
social,
casual training event.
-Around 1130 AM we'll have lunch for all of us.
-If this is not tough enough for you, Julie and Brian said you can ride in
their
driveway!

We hope to see most of you at the Not So BRR. We know some of you have a
history
and tradition of riding the real BRR, and sub-20 temps will not deter you.
Have
a fun and safe ride, and dress warm!

Thanks to Brian and Julie for hosting the team!
--
Randy Catron
USA Cycling Elite Coach/NSCA-CSCS
cell: 515.480.7030
www.iowacyclingacademy.com

Hi Team,

Well, since it is going to be too cold to get much of a positive training effect from the real BRR this year, we're going to do our second consecutive "Not so BRR" ride.

This year's Not So BRR is being hosted by Brian and Julie Clark. Their address is 13700 Lakeshore Drive in Clive. This is the same house where we held the 2008 Team Kick Off Party. The ride starts at approximately 10 AM and can go for at least a couple hours. You do not need to stay the entire time.

Here is how the Not So BRR ride works:

-You bring your bike, trainer/rollers, water bottle, just like training at Team Fitness.

-We will ride in the garage.

-You bring clothes that can be layered...it may or may not be cold when we start riding. It may warm up.

-Bring a snack you can share with your team mates---we'll have a food table.

-There will not be structured intervals, you just ride however you want.

-We'll watch videos...usually of bike racing, usually of the Tour.

-You can get on and off your bike whenever you want....again, this is a social, casual training event.

-Around 1130 AM we'll have lunch for all of us.

-If this is not tough enough for you, Julie and Brian said you can ride in their driveway!

We hope to see most of you at the Not So BRR. We know some of you have a history and tradition of riding the real BRR, and sub-20 temps will not deter you. Have a fun and safe ride, and dress warm!

Thanks to Brian and Julie for hosting the team!

--
Randy Catron
USA Cycling Elite Coach/NSCA-CSCS
cell: 515.480.7030
www.iowacyclingacademy.com

#45

From: catronfamily@...
Date: Thu Jan 31, 2008 4:50 am
Subject: "Not so BRR" this Saturday, 10A

randy_catron

Offline

Hi Team,

Well, since it is going to be too cold to get much of a positive training effect from the real BRR this year, we're going to do our second consecutive "Not so BRR" ride.

Here is how the Not So BRR ride works:

-You bring your bike, trainer/rollers, water bottle, just like training at Team Fitness.

-We will ride in the garage.

-You bring clothes that can be layered...it may or may not be cold when we start riding. It may warm up.

-Bring a snack you can share with your team mates---we'll have a food table.

-There will not be structured intervals, you just ride however you want.

-We'll watch videos...usually of bike racing, usually of the Tour.

-You can get on and off your bike whenever you want....again, this is a social, casual training event.

-Around 1130 AM we'll have lunch for all of us.

-If this is not tough enough for you, Julie and Brian said you can ride in their driveway!

We hope to see most of you at the Not So BRR. We know some of you have a history and tradition of riding the real BRR, and sub-20 temps will not deter you. Have a fun and safe ride, and dress warm!

Thanks to Brian and Julie for hosting the team!

--
Randy Catron
USA Cycling Elite Coach/NSCA-CSCS
cell: 515.480.7030
www.iowacyclingacademy.com

#44

From: "CycleCoach" <cyclecoach@...>
Date: Mon Jan 28, 2008 2:27 am
Subject: Tuesday Night Training

mastracr

Offline

I hope you got a chance to ride outside this weekend during our heat wave. Don’t forget that next Saturday is the BRR ride – it’s forecast to be 29 degrees so that’s warm enough to do it twice! The ride begins at 10AM in Perry. We meet prior to 10 in the Hy-Vee parking lot on the south side of 141. Randy may want to send out more details and Paul will probably send out a note about riding up to Perry.

Here’s Tuesday night’s workout at Team Fitness. Nothing fancy, just plain hard work.

Warmup

4 min interval

3 min recovery

4 min interval

3 min recovery

3 min interval

3 min recovery

3 min interval

3 min recovery

3 min interval

3 min recovery

2 min interval

2 min recovery

2 min interval

2 min recovery

2 min interval

3 min recovery

1 min interval

1 min recovery

1 min interval

1 min recovery

1 min interval

Warmdown

See you there.

David Ertl

USA Cycling Level 1 Coach

NSCA Certified Personal Trainer

515-689-1254

#43

From: meatia@...
Date: Fri Jan 25, 2008 2:50 pm
Subject: Roller Races This Weekend

eddywanabe

Offline

Hi Team,
  Saturdays roller race is in Washington, 135 miles-2 hour drive. Randy,
Frenchie & I are going, but we'll be staying after the races for the annual
IBRA meeting, which will be another 1 1/2 hours before hitting the road back
to DSM.
  Sundays race is in Grinnell, 55 miles-50 min drive. C Block & I are going
with the tandem to challenge the COWS! We'll have room for two bodies, gear &
two bikes up top.
  If your planning to go to either venue and would like to car pool/caravan,
we'll meet Saturday @ 8:50am and Sunday @ 10:00am at the Shoppers Supply on NE
14th, just N of I-80 on the east side.
  Have a safe weekend!!! -Hammeman

#42

From: David Ertl <cyclecoach@...>
Date: Tue Jan 22, 2008 3:53 pm
Subject: DMOS Team Tuesday Indoor Training

mastracr

Offline

Sorry this is coming out so late - I've been pre-occupied. We opened our new fitness center and Pilates studio yesterday so
we've had a few other things going on lately. Save Feb 9th - that's our Grand Opening and Open House date. Stop by and check
us out at 2822 Beaver Ave, next to Christopher's.

Tonight's workout:

Warmup - 5 min

5 min interval
4 min recovery
4 min interval
3 min recovery
3 min interval
2 min recovery
2 min interval

5 min recovery

4 min interval
3 min recovery
3 min interval
2 min recovery
2 min interval
1 min recovery
1 min interval
30 second recovery
30 second interval

Warmdown

David Ertl
USA Cycling Level 1 Coach
NSCA Certified Personal Trainer
CycleCoach@...
www.IowaCyclingAcademy.com
515-689-1254

#41

From: David Ertl <cyclecoach@...>
Date: Mon Jan 14, 2008 3:44 am
Subject: Tuesday Night Indoor Training

mastracr

Offline

Here's the workout for this Tuesday night's indoor training session - 6PM start time at Team Fitness in Urbandale - as always, if you can't make the team training, try to get this workout in yourself during the week.

Warmup = 5 min
One legged pedaling - one min each leg - alternate legs - do each 3 times = 6 min
Recovery Spin = 2 min

Interval at race pace = 3 min
Recovery spin = 3 min

Interval at race pace = 3 min
Recovery spin = 3 min

Interval at race pace = 3 min
Recovery spin = 3 min

Interval at race pace = 3 min
Recovery spin = 3 min

Interval at race pace = 3 min

Warmdown = 5-10 min

This workout gives you 15 min of riding at race pace - that's two roller races worth! Yes, it will be tough, but it will make you tough!

David Ertl
USA Cycling Level 1 Coach
NSCA Certified Personal Trainer
CycleCoach@...
www.IowaCyclingAcademy.com
515-689-1254