Since It did not make it the 1st try...

Check out the attatched E-mail. Chris Carmichael, Lance's Coach, is coming to
give a talk at the Pabst Theater. Date is March 12th, 8pm (a Saturday). Let me
know if you are interested in attending.



Ron August RF Engineer
T-Mobile Chicago-Milwaukee
Mobile: 262-271-0012
E-mail: ron.august@...
Desk: 262-446-4372
Fax: 262-446-4370

-----Original Message-----
From: 52527-return-2-107853023@...
[mailto:52527-return-2-107853023@...]
Sent: Monday, February 21, 2005 10:58 AM
To: August, Ron
Subject: Carmichael Training Systems Newsletter: February 2005


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NEWSLETTER :: February 2005
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Decisions, decisions. The 2005 Tour de France, the Hour Record, the Spring
Classics, the Tour of Georgia… Lance and I, along with several other people,
spent long hours talking, researching, and brainstorming about these options
over the past few months. As you most likely know by now, he's thrown his hat
into the ring for the Tour this year, and it's time to hit the roads, hard.


People have been asking me whether Lance will attempt to break the Hour Record,
and right now I don't know. I do know the testing we completed in the wind
tunnel in San Diego convinced me he could break it if he prepared for the event.
There is one skill, however, that Lance would have to develop to improve his
performance; he'd have to become an expert on riding the velodrome. Eddy Merckx
and Chris Boardman had years of track racing experience behind them when they
set their hour records, and there is more to riding the track efficiently than
pedaling fast and turning left. The corners lead to accelerations and
decelerations, and subsequent fluctuations in power output, every lap. These
changes cause fatigue very quickly, so you can't just power your way through the
hour record, you have to finesse your way through it as well. Obviously, we'll
tackle that beast when we get there, but for now, preparing Lance for the Tour
de France is once again my primary concern.


This month's newsletter focuses primarily on the balance between keeping your
fitness and keeping your job. It is a timely theme, especially here in Colorado.
February and March are the wettest months of the year, and the coaches and staff
get a little stir crazy when they have to spend so much time indoors. Hopefully
the weather is treating you well in your neck of the woods. Enjoy the
newsletter.



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This Month's Features:

* Colorado Climbing and Tour de France Camps

* Article: Finding Fitness in the 'Cube Farm'

* Upcoming Events and Promotions: Chris Carmichael Presentation, Featured
Products

* Training Tip: The Nooner

* Food For Fitness Tip: 'Net Carbs' Means Less Fuel

* On The Newstands: Where to look for articles by Carmichael Coaches in print
and on the web


NOTE: We have recently switched email managent systems, so if you have
previously opted out of receiving emails from CTS, we apologize for sending this
to you. We are working to reconcile mailing lists to have the most updated
information.

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Colorado Climbing Camps: May 11-15 and June 15-19

MASTER YOUR CLIMBING SKILLS FOR CONTINUED SUCCESS

Camps are filling fast, reserve your space today!

Nestled at the foot of the majestic Rocky Mountains and home to many of the
world's top professional cyclists, Colorado Springs is the perfect location to
hone climbing skills for success in present and future cycling seasons. Under
the direction of CTS Premier coaches, including rides with Chris Carmichael, you
can expect to improve your climbing technique and descending skills as you
traverse a variety of the most appealing climbs in the area - sought after for
the challenging pitches and surrounding beauty.

The benefits of a Climbing Camp transcends to all levels of cyclists. The
experience leaves campers feeling more confident, contributes to increased
performance and succeeds in meeting a variety of goals for all those attending.

Space is very limited and CTS members receive a 5% discount on all Colorado
Springs based training camps.

Click <http://rd.bcentral.com/?ID=2580456&s=107853023> HERE to sign to read
more and register online.

2005 Tour de France Camps with Steve Bauer


This year, we have partnered with Steve Bauer Tours to offer athletes an
opportunity to experience the Tour de France live. Carmichael Training Systems
coaches will take part in both Tour camps, and Chris Carmichael will make guest
appearances to offer training advice and insight into this year's Tour.

» <http://rd.bcentral.com/?ID=2580458&s=107853023> Click here for more info on
Steve Bauer Tour de France Camps


Article

Finding Fitness in the 'Cube Farm'

By CTS Coaches Pete Taylor and Jake Young


The vast majority of CTS athletes don't have the luxury of being able to work
out as much as they'd like. Instead, most spend at least eight hours a day
sitting in front of a computer screen, in meetings, or in a cubicle. There are
some simple activities you can do to burn some extra calories and keep your body
toned while during the workweek. Some, including commuting to work on your
bicycle or taking the stairs instead of the elevator, are pretty well known.
Until corporate America starts allowing trainers and treadmills into board
meetings, here are a few more things you can do:


Switch from coffee to water: If you need a warm beverage, switch to green tea.
And don't just drink some water…drink a lot of water. The recommended 8-10
glasses a day sometimes seems like too much, and it will take some getting used
to, but your body will thank you for getting into this habit. In the beginning,
you'll be taking frequent bathroom breaks, but this will subside as your body
gets accustomed to processing more fluid. Keep in mind that the recommended dose
of 8-10 glasses is not for athletes…if you are training three to six times a
week, then you can certainly increase this.


Desktop Pushups: Sure, you might look silly, but your triceps will definitely
stay toned. Stand a few feet away from your desk. Place your hands on the desk,
shoulder width apart. Keeping your back straight, lower your chest toward the
desk, then push out. Don't rush. Repeat 8 to 12 times. This is a good way to
take a quick and invigorating break when you're getting tired in the middle of
the afternoon.


Get Fidgety: Studies have shown that people who are restless and constantly
moving have a higher resting metabolic rate. This translates into a higher
caloric expenditure throughout the day. Finger flicks are a favorite. With your
hands in front of you make a fist, then spread your fingers wide. Open and close
your hands quickly. Repeat 8 to 12 times. You can also use power-putty or a
stress ball.


Pack your own lunch: The benefits here are two-fold. You control the quantity of
food and the quality. It's a smart idea to have healthy snacks around, such as
nuts, veggies, fruit or yogurt.


Get on the Ball: Swap out your desk chair for an exercise ball, if your office
allows it. This allows you to strengthen your legs, abs and back muscles. Though
the neuromuscular activity is low, over the course of a few hours or a full day,
the cumulative effect is significant. The natural urge to avoid sliding off the
ball also helps train your balance system. Position counts in ball work. The
ball should be big enough to allow your upper legs (thighs) to slope slightly
downward so your knees are not quite at a right angle.


Tibialis Anterior exercise: While sitting on a ball or in a chair with your feet
on the floor, lift your toes off the floor (dorsiflex your foot). Hold the
contraction for a second or two and then release. This strengthens the muscle on
the front of the shin that pulls your foot upwards, an especially important
muscle for runners.


Gastrocnemius exercise: While sitting on a ball or in a chair with your feet on
the floor, lift your heels off the floor (plantarflex your foot) and hold for a
second or two. This strengthens the large muscle on the back of your calf that
allows you to push off the ground while running and is an important stabilizer
during cycling and swimming. This exercise is also referred to as the "muscular
pump" because it helps squeeze the blood pooling in the legs during long spells
of sitting up toward the heart. These are great exercises for anyone on long
airline flights, especially people with known circulatory problems in the legs
and feet.


Hip Stretch: While sitting on a ball or in a chair, cross your legs so that the
ankle of one leg is on top of the knee of the opposite leg. While keeping your
back straight, lean forward slightly and you'll feel a stretch on the outside of
your hip and buttocks. The muscles on the outside of the hip are stabilizers and
helpers in just about any exercise that requires you to use your legs. They are
often overlooked and can cause problems down the road if they're always tight.


Belly Breathing: Over the last years, it has been found that the most efficient
way to breathe during endurance sports is not to take deep breaths that expand
your chest, but rather to breathe so that your belly bulges out. It takes
practice before it becomes natural, so at your desk is the perfect place to do
it.


Pelvis Rotation: Rotating your pelvis works both the lower back and abdominal
muscles, both of which are critical during cycling, running, or swimming. To do
this, picture your hips swinging forward and then backward. When your pelvis
tilts forward, your back will arch slightly. The muscles of your lower back are
contracting. To tilt your pelvis backward, contract your abs - you should feel
your stomach suck inwards and your butt will move forward slightly on the seat.


Shoulder Lift: Lift your shoulders towards your ears and hold for a few seconds
and then release. This movement helps strengthen the trapezius musculature
across the top of your back and shoulders and also is a great stress reliever.
Many cyclists tend to bunch their shoulders as they ride which can cause
discomfort on a long ride. The shoulder lift has the dual benefit of
strengthening the trapezius and also causing it to relax more fully.


While these exercises will never take the place of sport specific training, they
can be a valuable addition to your training. You have at least eight hours at
the office; why not get some athletic benefit out of them?


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Upcoming Events and Promotions
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See Chris Carmichael in Milwaukee: March 12

One Night Only at the Pabst Theater
Tickets on sale now.


Chris Carmichael has invigorated active people everywhere with his innovative
coaching methods, best-selling books and his work guiding Lance Armstrong's
comeback from cancer to become the world's first six-time Tour de France
Champion and one of the most recognized names in sports. Now, in this
limited-engagement tour, Chris reveals the leadership and motivational
techniques he uses to guide active people to the achievement of their ultimate
potential.

In this dynamic presentation, complete with behind-the-scenes stories, photos,
and videos you'll learn to:


* Achieve personal greatness by identifying and capitalizing on calculated
risks.

* Find and utilize key resources to build a successful team.

* Unlock your ultimate potential, in your sport, career, and life.

To learn more about Chris Carmichael's lecture at the Pabst Theatre in Milwaukee
go to The <http://rd.bcentral.com/?ID=2580476&s=107853023> Pabst Theater.



Pro Shop Featured Item

Carmichael Training Systems Casual Wear

Carmichael Training Systems casual wear is ideal for after-workout 'play
clothes', casual get-togethers with friends, hanging out in the coffee shop, at
your kids' sporting events, and more. Designed for comfort, style, and
durability, these items are a great additions to any active person's wardrobe.

Casual Wear Items include:(new additions added each season)


* CTS <http://rd.bcentral.com/?ID=2580471&s=107853023> Black T-Shirt

* CTS <http://rd.bcentral.com/?ID=2580471&s=107853023> Baseball Cap

* CTS <http://rd.bcentral.com/?ID=2580471&s=107853023> Hooded Sweatshirt

* CTS <http://rd.bcentral.com/?ID=2580471&s=107853023> Women's T-Shirt Black

* CTS <http://rd.bcentral.com/?ID=2580471&s=107853023> Women's Raglan T-Shirt

For these products and more, Check out our Pro
<http://rd.bcentral.com/?ID=2580455&s=107853023> Shop.

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Tips and Resources
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Training Tip

The Nooner

By Jason Koop

Lunchtime is a sacred piece of the day for most of the working population. It
gives us a chance to unwind, to refuel, and for health nuts and endurance
athletes, gain a bit of fitness. However, all too often, this 'hour' turns into
50 min, which then turns into 40 min which then turns into 30 minutes which then
turns into 'ahhhh forget it, I don't have the time'. Many of us are victims of
this time evaporation, but we do not have to be. All it takes is a bit of
forethought, planning and direction to keep that 'hour' exactly sixty minutes
long.


* Pack- Whatever you decide to do for the lunch break, make sure you pack for
it. This does not mean simply chunking stuff in your gym bag and sorting it out
later. A good way to save extra time is to pack your bag in the opposite order
that you will put the clothes on come lunchtime. This way, what you need first
is on top, and what you will need to put on last is at the bottom of your bag.

* Prepare- Take a look at your morning. What tasks can you reasonably accomplish
from 8:00 to 12:00 (ok, 8:30 after coffee)? Stick to these tasks and try not to
take anything else on at the last minute. If you need to rearrange some things,
do it right off of the bat instead of waiting. Your boss and coworkers will be
much more receptive to accommodating you if you give them some advanced notice.

* Stick to it- Once you have your plan, stick to it! Studies show after a short,
moderate intensity lunchtime workout workers are more productive, more positive,
more creative and have a better outlook on the day. Intuitively, you know this
because you feel energized when you get back to work. You feel you are ready to
handle that big client, give that presentation and tackle the rest of the day
(instead of your boss)



Food For Fitness Tip

'Net Carbs' Means Less Fuel

The phrases “net carbs”, “active carbs”, and “impact carbs” have
become part of the American lexicon as food manufacturers and restaurants try to
attract low-carb dieters to their products. An “active” or “impact” carb
is one that raises blood sugar, so to arrive at a food’s “net carb” count,
you subtract the carbohydrates that have minimal impact on blood sugar, like
fiber and sugar alcohols. So, while there might be 20 grams of carbohydrate
listed on the Nutrition Facts Label, if the product contains 15 grams of
barely-digestible sugar alcohol, you’re only getting five usable grams of
carbohydrate: good for the low-carb dieter, bad for the athlete.

The Subway restaurant chain took the “net carb” idea in another direction;
their low-carb wrap is mostly indigestible fiber. Honestly, it’s great for
everybody, not because it’s low in “impact carbs”, but because fiber may
help prevent colon cancer and most of us don’t eat enough of it. The Subway
wrap alone has 11 grams of fiber in it, compared to 3 grams in their six-inch
rolls. When you pile on fresh vegetables, one Subway Wrap can provide more than
half of the National Cancer Institue’s American Cancer Society’s
recommendation of 25-30 daily grams of fiber. All the same, if you’re looking
for carbohydrate fuel, the Subway Wrap won’t help you much.

*(Excerpt from Chris Carmichael's Best Selling book, Food For Fitness. Get your
copy from the online CTS <http://rd.bcentral.com/?ID=2580475&s=107853023> Pro
Shop)



On The Newstands

Look for articles written by Carmichael Coaches, or written about Carmichael
Training Systems and our members in the following publications:

New Weekly Updates on Outside <http://rd.bcentral.com/?ID=2580465&s=107853023>
Fitness Q&A, with Chris Carmichael.

Team Discovery Channel ONline. " Lance
<http://rd.bcentral.com/?ID=2580453&s=107853023> Armstrong to Ride in 2005 Tour
de France," February 16, 2005.

Bicycling Magazine. " Power <http://rd.bcentral.com/?ID=2580469&s=107853023> to
the People," by Selene Yeager. February issue.

Cyclesport Magazine. " Right <http://rd.bcentral.com/?ID=2580470&s=107853023>
Now is the Right Time for Weight Loss," Written by Chris Carmichael. February
2005.

ThePaceline.com. " Update <http://rd.bcentral.com/?ID=2580472&s=107853023> and
Photos From Lance Armstrong''s Hour Record Wind Tunnel Testing," by Chris
Carmichael. February 17, 2005.

Outside Online. " Why <http://rd.bcentral.com/?ID=2580459&s=107853023> Shoe?,"
by Melissa Mantak. February 2005.

Outside Online. " Training <http://rd.bcentral.com/?ID=2580462&s=107853023> for
Winter Camping," by Jason Koop. February 2005.

PowerBar Enewsletter. "Couples Training," by Chris Carmichael. February 2005.

Whowon.com. " Allmendinger <http://rd.bcentral.com/?ID=2580466&s=107853023>
Turns Weekend's Fastest Time on Final Day of Sebring Preseason Testing," by Erik
Mauk. February 8, 2005.

Champ Car World Series Online. " Allmendinger
<http://rd.bcentral.com/?ID=2580454&s=107853023> Shines Among Stars at Cleveland
Sports Awards," by Merrill Cain. February 9, 2005.

Superbike Planet Online. " Soup
<http://rd.bcentral.com/?ID=2580473&s=107853023> Interview with Ben Bostrom," by
Dean Adams and Susan Haas. January 25, 2005.

Velonews Magazine . "Compton Upsets Women's Field to Take the Stars and
Stripes," by Neal Rogers. January 2005 issue.

Cyclingnews.com. " Interview <http://rd.bcentral.com/?ID=2580463&s=107853023>
with Katie Compton: Blind Ambition," by Steve Medcroft. January 21, 2005.

Kentucky Health Magazine. " Local
<http://rd.bcentral.com/?ID=2580477&s=107853023> Athletes Look to Lance
Armstrong's Coach for Success," by Paul Baldwin. February 2005.



Carmichael Training Systems Partners:


sponsors
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TeamDiscoveryChannel.com <http://rd.bcentral.com/?ID=2580460&s=107853023> ::
NikeTiming.com <http://rd.bcentral.com/?ID=2580464&s=107853023> :: PowerBar.com
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Outsidemag.com <http://rd.bcentral.com/?ID=2580468&s=107853023> ::
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Tylenol8Hour.com <http://rd.bcentral.com/?ID=2580474&s=107853023>


Always, we appreciate your comments. If you have comments or would like to
request a specific topic that interests or is important to you for future
newsletters, please send an e-mail to newsletter@.... Thank you.

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