Team Mates,
  We are currently in the process of submitting a final rooming list to the
hotel for next weeks spring training. Due to a cancellation & two reserved
rooms left, we have room for five more riders if you want to join your team
mates for an extended weekend of training in the Ozarks. Let me know by 3:00pm
tomorrow!!! Once the final list is submitted by end of business tomorrow,
you'll have to wait until next spring. - Coach Hammer

PS - The extended weather forecast for the Ozarks looks good!!

It IS cycling related - and I failed the test!

http://www.dothetest.co.uk

P.s. Are we riding at 5:30 tomorrow or 6?

Jen

Shoot, it was 34 degrees at the top of Mt Diablo yesterday at the end of my
race....  (I did a triathlon here in CA yesterday while I am out here on
vacation).  40's will feel nice.  It was a fun but tough race straight up a
mountian, 3300 feet of climg. I think the running section was the steepest.....

Have a good training ride, I have another week in the sun before I come
back.....  :)

________________________________

From: David Ertl [mailto:cyclecoach@...]
Sent: Mon 3/17/2008 12:36 PM
To: catronfamily@...; 'BRIAN BECKETT'; 'Randle Boyd'; 'Kristen Boyer';
'MikeKathy CHRISTENSEN'; 'Steve Cunningham'; Gerlits, Jesse; 'STEVE GIVENS';
'JEFF GOODMAN'; 'Michelle Pohlmeyer'; 'Steve Pohlmeyer'; 'Terry Grapentine';
'Dan Kruzic'; 'DAN KRUZIC'; 'Tom Laughead'; 'NICOLE LEROUX'; 'Jack Mathews';
'Andy McCann'; 'Beth Merrill'; 'BOB PETERSON'; Scholz, Barb; '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'; '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'; 'Colan Arnold'; 'Brad Kruse'; 'Mark Stephany'; 'Nancy
Leysens'; 'Andrew R Lear'; 'Brian Clark'; 'Wilson Tarbox'; 'Rick Woten'; 'luis
alberto Rodriguez morales'; 'Fritz Craiger'; 'JEFF MERTZ'; 'Vance Fletcher';
'Becky and David Fletcher'; 'Joshua Cantrell'; 'Juan Rodriguez'; 'Jennifer
Filipiak'; 'Jami'
Subject: Team training Tuesday night


The weather forecast indicates it will be dry and mid 40's for tomorrow.  So
dress warmly and we'll try to heat you up from the inside.
I don't know if the trails are uncoverd yet, so let's meet over by the entrance
to the Cottonwood area at Saylorville, same
place as last week.  This is a mile north of where  we usually park.

Let's plan on doing some 3 lap intervals at our 'velodrome'.



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






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From: catronfamily@...
To: BRIANJBECKETT@...; lowmaine@...; kmboyer12@...; mikekathychristensen@...; steverv@...; GERLITS.JESSE@...; STEVE_GIVENS@...; JEFF@...; michelle.pohlmeyer@...; spohlmeyer@...; tgrapentine@...; dkruzic@...; LOUISA117@...; luggs1@...; nicoleleroux@...; jack@...; andy.mccann@...; bmerrill4895@...; DRAFTMAN@...; scholz.barb@...; rfseaton@...; richbooob@...; ASHUMAN@...; BRYANSWAIN24@...; tbilly_2002@...; mollywince@...; RBW@...; PBLACKLEO@...; markdavidgarner@...; wwhardin@...; flridgway@...; kristengostomski@...; Hantelmann1@...; perry@...; quinnmerrill@...; juanoscar@...; dave.douglas@...; Hantelmann2@...; davisdj@...; cyclecoach@...; MeatIA@...; zierke@...; geo4cin@...; tjbechen@...; dmccraceteam@yahoogroups.com; bossracing@...; jpsbikes@...; stoneage107@...; jthacker@...; Ryan_Wilcox71@...; carnold@...; b.kruse@...; mdstephany@...; nancy.leysens@...; arlear2000@...; tri2bbc@...; Wilson_Tarbox@...; riwoten@...; giant_lar2005@...; cdwarehousedm@...; JEFF.MERTZ@...; catronfamily@...; j_filipiak@...; Fletch@...; bfletcher@...; josh_hockeyguy@...; jrodriguez@...
Subject: Upcoming Race Team Training---OUTSIDE ON TUESDAY
Date: Sat, 8 Mar 2008 00:44:28 +0000

Hi Team,

 

Let us all hope this weekend marks the end of the extreme cold weather. For those of you hardy enough to handle the cold, there is a mountain bike ride on Saturday at 1 p.m. leaving from the Ashworth Pool lot.

 

On Sunday at 1p.m. is a road ride leaving from Starbucks (the coaches will likely NOT be at this ride). The hard core riders who can handle a high temp of only mid-20s should try this ride.

 

On TUESDAY we will plan to train outside at Cottonwood, 5:30 p.m. rollout from the South Sycamore Access parking lot. If you miss the rollout, ride into Cottonwood and we'll likely being doing laps in the park, or big laps across the dam.

 

Daylight savings time starts this weekend...so we'll have an extra hour to ride in the evenings. So, plan to ride Tuesday at 5:30p.m. if you can. There WILL NOT be training at Team Fitness this Tuesday unless the weather forecast significantly worsens between now and then.

 

Coach Randy

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

-------------- Forwarded Message: --------------
From: "CHRIS KRISTINE HARRISON" <CHRISKRISTINE@...>
To: <weigelponcho@...>, <boboakley@...>, <kmboyer12@...>, <catronfamily@...>, <mikekathychristensen@...>, <nancy@...>, <mertz316@...>, <michelle.pohlmeyer@...>, <grannygear@...>, <grandcentrallesa@...>, <thoughton@...>, <kittleknauer@...>, <cj.greiner@...>, <joe_laslo@...>, <jimmyfins@...>, <reth3@...>, <stevesmith16546@...>, <rodknebel@...>, <cannondalebiker@...>, <spohlmeyer@...>, <hairdecker@...>, <bossracimg@...>, <deandrson@...>, <mcslegh@...>
Subject: Volunteers needed!
Da te: Wed, 5 Mar 2008 13:52:41 +0000

Good morning!  The Des Moines Cycle Club will have a booth again this year at the Bike World Expo on March 15th and 16th.  We need volunteers to represent the club at our booth.  Shift times available are:

Saturday 9-11

            11-1

            1-3

            3-5

Sunday  12-2:30

            2:30-5

 

This would be a great way to meet fellow bike club members and to forget about winter for awhile!!  Call a friend to join you and let me know which shift works best for you!

 

Thanks!

Kris Harrison

Membership Chair

 

http://bikeworldiowa.com/page.cfm?PageID=591

Team Mates,
  The following is a reply to a question asked by one of your fellow team mates
whom is new to the team . I thought I would pass it on to all.
  Your 100% right about being safer in the group, one of the main reasons the
team trains/rides together, besides learning the proper techniques and
dynamics involved in group riding. Even when not training with the team, the
coaches highly recommend that all training rides be done in a small group or
at minimum, with a partner for safety sake.
  The biggest rookie mistake newbies make is the assumption that
they need to train on their own so that they're "fast" enough to ride with the
group. Then the person gets trapped into continuing to try to get fast enough
to ride with the group, while the group continues to out pace the
fitness/training level of the individual, so the vicious cycle begins. Even if
the newbie attains a fitness level that would allow them to ride at the speed
of the group, their skill & comfort level to ride within the group will be
lacking and they still won't be able to stay with the group.
  Long story short, YOU NEED TO COME AND RIDE WITH THE TEAM the next time we
ride outside and as often as your schedule allows. We're all starting from
square one in the spring and this is the best time to start with the team.
We'll never leave you behind, and I suspect with the training that you have
been doing this winter, your better than you give yourself credit, so please
come ride with the team!!
  Cycling is similar to other outdoor activities, but with a few additional
conditions to take into consideration. First and foremost, moisture management
& the additional wind chill factor created by the speed of cycling. Even
though the temp was 58-60 degrees when we started the ride today, it was 45
degrees and drizzling when we rolled in. Also, the wind coming across fields
of snow/water causes that wind chill factor to drop noticeably as we rode out
in the country. So, 58-60 degrees in March is much different then in July.
  As far as clothing, be prepared! This time of year it is better to error on
the side of to much rather than not enough! Layering is key! As you already
experienced this morning from the wet/cold feet, your extremities are very
vulnerable to the cold & wet, especially your feet, hands & head. Each are in
a
fairly fixed position allowing little to no movement to generate heat, your
feet having to deal with the addition of front wheel spray from wet roads.
  Starting with the head, because your helmet is designed with active vents to
keep you cool in the heat of summer, it compounds the cold weather problem. A
windproof/breathable skull cap or headband with ear coverage is in order. Some
folks even use a helmet cover to deactivate the air scoops. Also, eye wear is
a must.
  Your torso should have a wicking layer, insulating layer, and outer
wind/water proof layer that is preferably breathable if possible. Most of us
carried our outer layer folded up in our jersey pocket, which we were glad to
put on towards the end of the ride! For the hands, long fingered, wind proof,
lightly insulated gloves with enough dexterity to brake, shift and grab a
bottle safely are in order.
  Legs are totally covered, whether they be tights, leg warmers or very
tailored close fitting wind pants. Some cold blooded folks opt for heavier
weight tights with a wind proof front.
  Cycling shoes are like your helmet, designed for warm weather cycling and a
snug fit with light socks. Also, the problem of the tire spray! For these
reasons, neoprene booties that are designed to wear over the entire shoe is in
order along with a slightly heavier wool or polypro wicking sock that doesn't
cause constriction to the foot.
  As mentioned with the socks, none of the material in any of the layers should
consist of COTTON!!! Cotton retains up to 5 times it weight in moisture, which
will definitely lead to accelerated hypothermia!! As we used to say in Scouts,
COTTON KILLS!!
  So, this is a whole lot of information, also keeping in mind everyones
furnace runs differently. It will require a bit of experimenting on your part
to determine your own comfort level, but always be prepared for the fickle IA
spring weather, today being a perfect example.
  Coaches Catron & Ertl, if there is anything I missed or points that you would
care to add, please do so.
  Now, let's all do the "Spring Thaw" dance and get out there and ride!!
-Hammerman

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