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Dear Cycling Friends,
Spring has arrived and with it TREK FEST! We have great deals on bikes and gear for the entire family at the Trek Fest Spring Sale going on now at Syracuse Bicycle. Take $50 off any 2010 Trek Fitness or Hybrid bike model, and save 10-50% off essential cycling accessories. You can view an entire sale list here. The sale ends Sunday, April 11th, so stop in soon and get everything you need to be ready to ride this spring!
Thursday, April 15th is going to be a busy day for Syracuse Bicycle!
 We are kicking off our Women on Wheels program at 11:00 am that day. Designed for the beginner female cyclist, meet staff member Trish Dugan at the Manlius Center Rd Canal Parking lot for a no-drop, educational ride. Plan on riding for about an hour - helmets and waivers required, a fun time for all guaranteed! Email trish@syracusebicycle.com or just call 263-7575 if you need further information or directions.
 April 15th is also your opportunity to schedule your Lactate Threshold Test with Endurance Factor Coach Doug Bush. Determing your individual lactate threshold with a simple exercise test will allow you to set up your proper training heart rate zones and allow you to train more effectively. Cost for testing is $120 - set up your appointment by emailing doug@endurancefactor.com now.
 That same evening, join us at the store from 6:00-7:00 pm for a discussion about Exercise Nutrition for Athletes. This class will teach you how to refuel effectively before, during, and after exercise to improve performance and help you recover faster. We'll also have several samples of the nutritional products we carry for you to try, so you can find the taste that you like.
 Join Doug Bush and Trish Dugan for an informational session about our new Syracuse Ironman 70.3 Training Program from 7:30-8:30pm. This 18-week program will give you the fundamental skills you'll need to successfully complete this race and will also provide a supportive group atmosphere to ensure that you will have fun along the way! Beginner, Intermediate, and Advanced plans will be available. The program costs $199 - a great value that amounts to about $11 per week!
Happy Riding!
Paul and Dan |
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Syracuse Bicycle and Endurance Factor, a professional endurance sports coaching company, are excited to offer a group training program geared toward the Syracuse Ironman 70.3 Triathlon. This 18-week training program will give you the fundamental skills you will need to successfully complete this race and will provide a supportive group atmosphere to ensure that you have fun along the way! Beginner, Intermediate, and Advanced training plans will be available. USA Triathlon certified coaches Doug Bush and Trish Dugan will lead participants and offer:
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*Detailed 18-week training program; -
*Group workouts on Wednesday evenings and Saturday mornings; -
*Instructional clinics on swimming, biking, and running skills, heart rate training, -
transitions, race day nutrition, and basic equipment needs; -
*Membership in the Central New York Triathlon Club; -
*Exclusive shopping events at Syracuse Bicycle; -
*Monthly social gatherings; -
*Access to online forum for training tips and questions; -
*Online training log to quickly and easily track your progress.
Participant cost is $199 for the entire 18-week program.
***Does not include race entry fee***
Sign up to reserve your spot and plan on attending an informational session on Thursday, April 15th, from 7:30-8:30pm. |
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April 15th, Lactate Threshold Testing, by appointment all day, contact Doug Bush at doug@endurancefactor.com Cost $120.
April 22nd, Women on Wheels Ride, 6:00-7:30pm, Manlius Center Road Canal Parking Lot, RSVP to trish@syracusebicycle.com
April 22nd, Basic Bicycle Repair Class, 6:00-7:00pm. Pay $20 and receive a Gift Card to use in the store after class. RSVP to trish@syracusebicycle.com
May 3rd, Basic Bicycle Repair Class, 6:00-7:00pm. Pay $20 and receive a Gift Card to use in the store after class. RSVP to trish@syracusebicycle.com
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Everyone who rides a bike knows that there are many things that need to work properly to keep your bike moving. From time to time screws need to be tightened, parts need to be adjusted and chains need to be cleaned and lubed. A well maintained bike will make your rides more enjoyable and help your bike last.
One component of bike riding that can and surely will happen to everyone is dealing with a flat tire. There is nothing more annoying then being out on your bike enjoying a ride when you here "POP" followed by a "hissssss." While changing a flat is a part of riding that most would like to avoid, it can be done quickly and effectively if you know what you are doing. Following Brian's step-by-step process and practicing can help make your next flat tire nothing more than a two minute pit stop.
First, you'll need a pump (one that's right for your valve type and that's carried on your bike or in a pack), a spare tube (to replace the popped one) and tire levers (for removing the tire). Carry the tire levers and spare tube in a seat bag or your hydration pack.
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 If you're a runner, chances are you've been sidelines with an injury at some point over the years. Cross-training by participating in nonimpact forms of cardiovascular exercise such as cycling or swimming can not only speed your recovery but also help you prevent injuries in the first place. Fitness expert and Triathlon Coach Matt Fitzgerald identifies three approaches to endurance cross-training that together fits the needs of all runners.
First is the minimalist approach. This is for those who have little interest in endurance activities other than running or who are completely focused on racing and have no special physical needs that require them to do more than the minimum amount of cross-training. My recommendation for these runners is that they typically perform one endurance cross-training workout per week for active recovery. When injured or especially sore, they can replace individual runs with endurance cross-training workouts as necessary.
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Join the Syracuse Bicycle Team for the 2010 Tour de Cure on June 6th!
Last year we were the 7th place team for fundraising - help us get in the top FIVE this year!
Why Ride?
On behalf of the millions of Americans with diabetes and their families and friends, we are counting on you to help our team make a difference! The funds we raise will support the American Diabetes Association's important research, information and advocacy efforts and its mission: to prevent and cure diabetes and to improve the lives of all people affected by diabetes.
Have Fun!
If you choose to ride with us, you'll get to take part in a fun, exciting, healthy event for the whole family! You can even invite friends and family to join us! Every rider counts! Syracuse Bicycle Tour de Cure Team members get a free T-shirt and water bottle, group training rides, and the opportunity to get their own custom Syracuse Bicycle jersey at a discount. Riders choose their own distance (15, 25, 40, 62.5, 100 miles) and need to raise a minimum of $150. Ride takes place on Sunday, June 6th at Verona Beach State Park.
Click here for more information.
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SIGN UP NOW for the newest race in town - the "Du The Lakes" Duathlon!
Date: April 25,2010
Green Lakes State Park
Time: 8:00 AM
Cost: $55 before March 1st; $65 after; $80 per team
Course: Run 3 miles ~ Bike 20 miles ~ Run 3 miles
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