Hey everyone,

First, thank you all for your well wishes.  If you didn't know, I had surgery on
the 21st to have two discs removed.  They replace the discs with tibia bone from
a cadaver.  I also have a titanium plate to hold everything together so I can
really say I have a plate in my head when I go through airport security.
I'm doing really well.  I was out of the hospital the next morning.  I'm not
allowed to drive for two weeks from the date of the surgery.  I was off the
morphine drip by 4:00pm the day of the surgery so pain hasn't really been an
issue.  I was back at work on Saturday.  I can't lift anything or move too fast
until the bones fuse but I feel fine.  If I didn't know I had the operation I'd
think I just had a stiff neck.  So all's well.  I see the Dr. later this week.  
I'm hoping to get on my skates within a month of the operation. That may be
optimistic.  It will depend on the bone growth.

Looks like everyone did really well at the time trial.  I wish I could have been
there.  I'll see you all real soon.

-----Original Message-----
From: RainboTeamMembers@yahoogroups.com [mailto:RainboTeamMembers@yahoogroups.com] On Behalf Of Tom Sidor
Sent: Saturday, May 30, 2009 7:28 AM
To: Caleskater2@...; RainboTeamMembers@yahoogroups.com
Subject: RE: [RainboTeamMembers] Skating today

Cloudy, a bit cool, but dry at the moment.

 

 

Tom Sidor

HM Tomsidor@comcast.net 708-558-0261

WK Tsidor@allstate.com 847-402-6014

-----Original Message-----
From: RainboTeamMembers@yahoogroups.com [mailto:RainboTeamMembers@yahoogroups.com] On Behalf Of Caleskater2@aol.com
Sent: Saturday, May 30, 2009 7:25 AM
To: RainboTeamMembers@yahoogroups.com
Subject: [RainboTeamMembers] Skating today

    So.....anyone out west......the radar is a little "iffy"..........How do things look out there?...........Cale

---

An Excellent Credit Score is 750. See Yours in Just 2 Easy Steps!

It so warms my heart to see Northfield, Il and Team Rainbo so proudly
represented among the crowd who have pre-registered for A2A. How big a crowd
you ask? Oh about, 28 skaters; those look like some long lonely miles with
only 28 skaters, huh Cale?

Bob


1. A2A 2009 Confirmation List (Scott M. Jones)
----------------------------------------------------------------------

The confirmation list for A2A 2009 is now available.

see www.a2a.net

This is the list of skaters we have registered so far.

-Scott


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

_______________________________________________
a2a-list mailing list
a2a-list@...
http://www.a2a.net/mailman/listinfo/a2a-list


End of a2a-list Digest, Vol 53, Issue 5
***************************************

I think Sunday is Bike the Drive - an event we have not been in town
for for several years. Anyone up for Skate the Drive? That or we could
bring out our bikes.

BR

-----Original Message-----
From: RainboTeamMembers@yahoogroups.com [mailto:RainboTeamMembers@yahoogroups.com] On Behalf Of Caleskater2@...
Sent: Friday, May 22, 2009 3:57 PM
To: RainboTeamMembers@yahoogroups.com; TeamRainbo@yahoogroups.com
Subject: [RainboTeamMembers] Time Trial

    Hey out there.  Don't forget....tomorrow morning at Sears.  Time Trial.....warm up 8:30,   sign up 9:15.....and time trial beginning promptly at 9:30.  Weather looks good.  Very slight chance of a shower, but probably not til later if at all.     If the weather looks at all questionable in the morning, check your email.........See ya there......Cale

---

Gadget of the Year: Peek. Unlimited email on the go no contracts.

    Hey out there.  Don't forget....tomorrow morning at Sears.  Time Trial.....warm up 8:30,   sign up 9:15.....and time trial beginning promptly at 9:30.  Weather looks good.  Very slight chance of a shower, but probably not til later if at all.     If the weather looks at all questionable in the morning, check your email.........See ya there......Cale

---

Gadget of the Year: Peek. Unlimited email on the go no contracts.

---

From: RainboTeamMembers@yahoogroups.com [mailto:RainboTeamMembers@yahoogroups.com] On Behalf Of Sidor, Tom
Sent: Tuesday, May 19, 2009 7:47 AM
To: RainboTeamMembers@yahoogroups.com; TeamRainbo@yahoogroups.com
Subject: [RainboTeamMembers] Reminder - Memorial Day Weekend Time Trial Details & Tips [1 Attachment]

Hey Skaters.

 

Just a reminder.  See the details below

 

We still need several volunteers to help with the timing and course marshalling.

 

Please remember:

We will be skating on roads open to traffic.  There are always risks associated with this sort of activity.  Skater's, by participating in this event, are assuming the risk associated with such en event and skate at their own risk.   Please remember, safety first and skate responsibly.

 

Details

Date: Saturday, May 23rd

Place: Sears

Time:

   Warm-up 8:45 - 9:15, am

   Signup    9:15 am (Prompty)

   Time trial Start 9:30 am (Prompty)

Course: Upper section, Sears side, 1 & 1/2 loops, Starting at the cross walk, on the parking lot side of the street,

             Ending at the cross walk on the  Sears side of the street. (see attachment for course layout)

 

Distance: 2.92 miles

Volunteers: We could use 2 volunteers to help out with the timing, and possibly another 2-3 volunteers to keep watch on traffic at the turn arounds and intersection.

 

As previously mentioned, there may be a raffel or awards and some fun stuff afterwards

 

Team Photo - We will be taking a Team Photo, wear your 2009 Team Rainbo uniform.

 

Tommy's Tips for a Successful Time Trial  (TTSTT)

Note:  this is not meant to be an all inclusive list of tips. These are just some good high level general tips you can  follow when trying to execute a time trial.

 

1) Be Prepared

 

2) Arrive in plenty of time so that you can prepare, warm-up, relax and not be stressed out.

 

3) Know your course, where are the challenging spots, where are the turns or turnarounds, where are the fast sections.. Anticipate those areas so that you can get through them with the most speed and efficiency.

 

4) Know your Anaerobic Threshold and Time Trial Pace.  You should be skating at a pace just below the point where you might 'blow up'.  Know what that pace is, and try to stick to it.

 

5) Focus on areas where you can pick up or loose  time like corners, or hills. Practice taking the corners fast and practice setting a good pace on the hills or going into the wind.

 

6). Get a good warm up:  If you don’t warm-up, don’t expect to perform at your optimal level.  A good warm-up will include doing some harder efforts at race pace or time trial pace.  This will kick start and fire up your high end aerobic systems. Give yourself 15 -20 min to WU before your race. Here’s a sample WU for a TT to use on race day:

•  5 -10 min EZ skating.  Allows the muscles to warm and gets the blood and heart moving.

•  2-4 min slow ramp up to your Lactate Threshold pace in the last minute followed by 2-4  min EZ (i.e. ENDURANCE - TEMPO pace - LT)

•  2-4 min at your Time Trial  (lactate threshold) pace/HR/power followed by 2- 4 min EZ skate.  This helps to kick start the high end aerobic systems and prepares them for you time trial

•  30 sec at supra-threshold (Vo2 max) pace/HR/power followed by another couple min EZ.. again more kick starting of the higher end aerobic systems

•  remainder of the time should be EZ skating until your start 

 

7) DON’T START OFF TOO HARD!!! You can’t win a time trial in the beginning, but you can certainly lose one. People often feel good in the beginning and go too hard. Having a heart rate monitor can help with this. Take the first 30 -60 seconds to get up to the speed,  or heart rate (HR) that you TT at to allow your body to get into a rhythm. If you go out too hard, you can blow up and either limp the whole way or at least for several minutes until you can buffer the metabolic by-products of going too hard. A good TT looks like a slow ramp up until the end. It is better to have a consistent effort than one that starts out too hard. Know your TT pace/power/HR and use the one or ones that work for you. You should be finishing stronger than you started.

 

8) Don’t put limits on yourself and just go for it:   Do your best to push past your limits, especially considering this is less than 3 miles

 

9) Always sprint for the line.  When the end is near... kick it in and give it your all.

 

10) Above all else.. have fun with it.

 

Coach Tommy Sidor

Team Rainbo