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| Syracuse Bicycle Newsletter | 2 December 2010 |
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| Upcoming Events | |
Please RSVP for all events!
Friday, 12/3, Advanced Indoor Cycling, 9-10:30am, $12
Saturday, 12/4, Advanced Indoor Cycling, 8:30-10:00am, $12. Class full.
Monday, 12/6, Beginner Women on Wheels Indoor Cycling, 6-7pm, $10. Class full.
Tuesday, 12/7, Advanced Indoor Cycling, 6-7:30pm, $12. Class full.
Wednesday, 12/8, Beginner Indoor Cycling, 12-1pm, $10.
Wednesday, 12/8, Beginner Women on Wheels Indoor Cycling, $10.
Thursday, 12/9, Beginner Indoor Cycling, 9-10am,$10.
Friday, 12/10, Advanced Indoor Cycling, 9-10:30am, $12.
Saturday, 12/11, Advanced Indoor Cycling, 8:30-10:00am, $12. Class full.
Monday, 12/13, Beginner Women on Wheels Indoor Cycling, 6-7pm, $10. Class full.
Tuesday, 12/14, Advanced Indoor Cycling, 6-7:30pm, $12. Class full.
Wednesday, 12/15, Beginner Indoor Cycling, 12-1pm, $10.
Wednesday, 12/15, Beginner Indoor Cycling, 6-7pm, $10.
Thursday, 12/16, Beginner Women on Wheels Indoor Cycling, 9-10am.
Thursday, 12/16, Lactate Threshold/VO2 Max testing, by appointment. doug@endurancefactor.com
Thursday, 12/16, Bikes and Brews, 6-9pm. Bring a new, unwrapped toy for Toys for Tots. |
| Nutrition Tips for The Holidays | Does the word "holidays" conjure up images of cookies and pies, gorging yourself on turkey and all the trimmings, packing on the pounds? It doesn't have to!
Healthy eating can be a realistic goal during the holiday season; however, this goal requires careful planning.
Nutrition experts at Midwestern Regional Medical Center/Cancer Treatment Centers of America have proposed the following "top 10" tips for healthy, guilt-free holidays:
1. Be realistic. The average American gains 6 pounds between Thanksgiving and New Year's Day. Trying to lose weight during the holidays will be an uphill battle. Instead, setting your goal at maintaining your weight during the holidays will be more realistic.
2. Do not arrive at holiday parties hungry! Nine out of 10 individuals will overeat if they skip meals. Our bodies are designed to eat every four to five hours. Skipping meals to "save calories" for party eating will set you up for failure. Eat a light meal before a party and you will arrive in control of your appetite and actually eat less.
3. Make time for exercise during the holidays. Even the best-derived plans leave room for error. Exercise will help burn off some additional calories. Keep in mind, however, that you have to walk approximately 30 minutes at 4 miles per hour to burn off one small slice of pumpkin pie.
4. Limit your alcohol intake to one to two drinks. Calories from alcohol add up quickly, particularly if you are consuming mixed drinks.
5. Be a social butterfly. Holidays are a time to be sociable. Spend time enjoying the company of others. The more you talk, the less you will eat.
Read more here. |
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Dear Cycling Friends,
Everyone is looking for just the right gift this time of year. If you're like us, you've been checking online for ideas and racking your brain trying to figure out what to get everyone on your list. Look no further. Here's our Top Five List of What to Get for the Cyclist or Triathlete in your life this holiday season. And if nothing on this list catches your fancy, check us out on Facebook. We're listing a new gift idea each and every day until December 25th!
 5. Bicycle Chain Bracelet - Made from discarded bike parts, this bracelet wraps around your wrist as easily as it used to spin around sprockets. The metal chains close with a secure clasp. Available in small and large sizes - either one for $9.99. Handmade in Oregon. Also available - bottle opener and keychain.
 4. Park Tool Big Blue Book of Bicycle Repair - A visit to your local mechanic costs you time and money, especially when you could learn to pull that bottom bracket yourself. But even the most seasoned home mechanic will find the Park Tool book useful when there's a $5k jewel dangling from the stand. Lots of photos allow your 6-year-old daughter to walk you through the most complicated of repairs! $24.99.
 3. Flat Packs- Flats happen. Make sure you're prepared with a Bontrager Flat Pack. Featuring the storage, inflation, and tire removal equipment you need to handle an emergency road-side or trail-side repair, Flat Packs combine the essentials into one convenient package. Also includes a coupon for a free Bontrager tube, so you can get the right sized tube for your bike. $64.99-89.99
 2. Indoor Cycling Class - Give the gift of fitness and enroll that special someone in one of our many indoor cycling classes starting in January. It's a great way to get rid of those extra pounds that seem to sneak up on us during the holiday season. See below for class times. $100-$150. Out of your price range? Give a Spinervals DVD for a great cycling workout in your own home.
 1. Bontrager RL Soft Shell Jacket - With its windproof and water-resistant paneling, this thermal softshell jacket combines the weather protection of a hardshell with the soft, quiet, and comfortable feel of fleece. A generous, elasticized center back pocket provides quick and easy storage, a zippered side pocket securely holds valuables, a side pass-thru pocket gives access to jersey pockets, and the front chestpocket is perfectly sized for a cell phone. Men's and Women's. $124.99
Happy Shopping and Happy Riding,
The Syracuse Bicycle Family
315-446-6816 |
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Bikes and Brews
Thursday, December 16th
6-9pm
 Syracuse Bicycle and our local cycling team SCARR/Ommegang presents the 3rd Annual "Bikes and Brews" on Thursday, December 16th, from 6-9pm at Syracuse Bicycle. Once again, we are excited to partner with the US Marine Corps Toys for Tots program at this event. So bring along a new, unwrapped toy, come enjoy a glass of Ommegang beer, a few appetizers, and make a child very happy this holiday season! RSVP on Facebook, or to trish@syracusebicycle.com. |
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Lactate Threshold/VO2 Max Testing
Thursday, December 16th
@Syracuse Bicycle
One of the most important parts of any structured training plan is to train at the correct intensity. Using a heart rate monitor or cycling power meter are both excellent methods to monitor intensity during workouts and races.
When using intensity monitoring devices, it is crucial to establish training zones based around your lactate threshold (LT), Sports Science research has shown that using lactate threshold to establish training zones is the most precise way to set up training zones.
Initial Exercise Assessment Test includes:
· VO2 Max. and Anaerobic Threshold data
· Results report. (see pdf on right)
· Heart Rate training zones
Cost: $120
Please email doug@endurancefactor.com to schedule your appointment. |
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Indoor Cycling Classes - New Session!
10 weeks: 3 January-19 March, 2011
Space Limited - Reserve Your Spot by emailing trish@syracusebicycle.com
Our first session of indoor cycling classes is in full swing with 7 different class times and over 60 local cyclists busily building their base this winter in our community room at Syracuse Bicycle. Don't miss out on our next session starting in January! We are offering three different types of classes, all guaranteed to get you in tip top condition to hit the roads in March. 10-week session begins week of January 3, 2011 and ends week of March 14, 2011. No classes week of February 21. Bring your own bike, shoes, towel and water bottle. We have the trainers! Email trish@syracusebicycle.com to reserve your spot. Include name, phone, and class day/time you want to attend. Payment due at first class, cash or check paid directly to the instructor.
W.O.W Beginner Indoor Cycling Classes - 60 minutes
Mondays, 6-7pm (Jaime Lawlor)
Thursdays, 9-10am (Trish Dugan)
Fee - $100
Our popular Women on Wheels program for beginner female cyclists has moved indoors! W.O.W. Indoor Classes are designed to get you in shape and teach you how to use your bike more efficiently. You will learn cycling skills and drills to improve your pedal stroke and also how to use your gears properly.
Intermediate/Advanced Indoor Cycling Class - 90 minutes
Tuesdays, 6-7:30pm (Trish Dugan)
Thursdays, 6-7:30pm (Priya Prince)
Fridays, 9-10:30am (Allan Covington)
Fee - $120
Get out of your basement and come workout in a fun, motivating group class! This class is designed to build a strong foundation for the upcoming cycling season. Each 90-minute workout will focus on developing your aerobic system while incorporating drills to develop muscular strength and pedaling efficiency. This is Base Training where you will lay the foundation for more intense work come spring. Participants are encouraged to use a cadence and a heart rate monitor. Field test to determine lactate threshold and individualized heart rate zones will be conducted at the first class.
Ironman/Half Ironman/Century Preparation
Saturdays, 8:30am (Trish Dugan)
Fee - $150
Planning on racing Ironman or doing a Century ride this summer? This class will progressively build your endurance base over the course of the 10-week session. Participants are encouraged to use cadence and a heart rate monitor. Field test to determine lactate threshold and individualized heart rate zones will be conducted at the first class. Ride time will build as follows:
1/8 - 1hr 30min
1/15 - 1hr 45 min
1/22 - 2hr
1/29 - 1hr 30min (Recovery week)
2/5 - 2hr 15min
2/12 - 2hr 30min
2/19 - 2 hr 45min
NO CLASS 2/26. Ride 90 min on your own (Recovery week)
3/5 - 3 hr
3/12 - 3 hr 15min
3/19 - 3 hr 30min |
About Syracuse Bicycle
With our convenient location on Erie Boulevard and over 7,000 square feet of showroom, you'll find bicycles for everyone - kids, commuters, recreational enthusiasts, professional competitors and everything in between. Syracuse Bicycle has been recognized both locally and nationally as an outstanding professional bicycle retailer. Come see us today!
Syracuse Bicycle
2540 Erie Blvd East
Syracuse, New York 13224
315-446-6816
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Give Your Bike a Present
This Holiday!
Avoid the spring rush and let us make your bike like new now.
FULL BIKE OVERHAUL Regularly $199.99, Now $169.99 · Bike is disassembled, cleaned and waxed
· Headset, hubs and bottom bracket overhauled
· Cables changed if needed
· Complete tune-up and drivetrain cleaning | | Offer Expires: December 31, 2010. Price does not include any parts such as new bar tape, tires, chain, brake pads, bearings or any other part that may be required. |
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