| Store Happenings |
Tuesday - 1/18, Indoor Cycling (Trish), 6-7:30pm. $12.
Thursday - 1/20, Beginner Indoor Cycling (Trish), 9-10am. $10
Thursday - 1/20, Indoor Cycling (Allan), 4-5:15pm, $12.
Thursday - 1/20, Triathlon Training Information Session, 6-7pm. FREE
Thursday - 1/20, Indoor Cycling (Priya), 5:30-7:00pm, $12.
Saturday - 1/22, Indoor Cycling (Trish), 8:30-10:30, $15.
Monday - 1/24, Beginner Indoor Cycling (Jaime), 6-7pm. $10.
Tuesday - 1/25, Indoor Cycling (Trish), 6-7:30pm.
Wednesday - 1/26, Lactate Threshold Training, Doug Bush, by appointment.
Wednesday - 1/26, Triathlon Training Information Session, 6-7pm. FREE
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Dear Cycling Friends,
It was 6 a.m. on a Sunday. Freezing. Inky black sky.
But the cozy confines of the basement treadmill seemed more boring than beneficial for the day's run.
So I threw on several layers, grabbed my headlamp and headed out. As I dodged snowplows and struggled to gain my footing on the icy roads, I was glad of my decision to pass on the iPod and spend some time with my thoughts instead.
I settled into a comfortable pace. It wasn't long before I began to ponder the busy week ahead and the one just behind. As always, a juggle of competing demands. My work in marketing at Syracuse Bicycle, coaching triathletes as a USAT coach with Endurance Factor, and our four children, ages 8 through 15, all in the "busy years," that slice of childhood where activities take over and parenting can seem little more than a blind rush of drop off and pick up.
As I ran through the village of Manlius, I made a quick decision to head into Mill Run Park, not even sure the trails were passable. The woods have always been a place of escape for me, from my youngest days trying to keep up with my three older brothers, to my early preteen years when I explored for hours atop my horse. It's a place where I go to find peace, to regroup.
I'd spent the week in endless meetings - developing ideas for our yearly marketing plan and fleshing out the details for our upcoming triathlon training programs. As I replayed these discussions in my head, I kept coming back to something that was said to me: Surround yourself with good people, and good things will happen.
My attraction to the phrase lay, perhaps, in its nod to the power synergy, a strong belief of mine. I've always understood the cooperative interaction of two people or groups creates a combined force greater than the sum of their individual efforts. And each day this week, I was lucky enough to sit down with good people - people willing to share their ideas, time and energy to help build a community of cyclists and triathletes in Central New York.
One of those was Jill Perry, local ultramarathoner and running coach.
 She leads a local women's running and yoga group called Whole Running, which is very similar to our Women on Wheels beginner women's cycling program. Our focus is not on simply teaching women how to run or bike, but on building their confidence by getting them out of their comfort zone. When I asked Jill to meet for coffee to discuss how she has grown her women's running group over the past few years, she was more than happy to help.
We talked about how lucky we both feel to be able to share our passions - running for Jill, triathlon and cycling for me - with other women and help them realize their goals. We talked about our shared love for trail running and now I could add what she tells her clients to my internal monologue on the next frigid morning, when the treadmill seems too safe, too confining: "There is no such thing as bad weather, only bad gear."
Jill puts herself out there every day, and I mean OUTSIDE, no matter the weather. She turns every run into an adventure.
Coffee led to a connection. And that connection sparked a new idea to share. Synergy.
So, this week I am grateful to those, and in particular to Jill, who inspire me to get out of my comfort zone, to leave behind the iPod and warmth, and just run in the darkness of the early morning. I enjoyed every minute of that run, and thanks to the appropriate gear, I was able to reap the true benefits of our sport - the chance for self-reflection and meditation. The opportunity to enjoy the quiet of the outdoors, before rush-hour traffic and yellow buses.
I returned refreshed and re-committed to our goal at Syracuse Bicycle to encourage as many people as we can to step out of their comfort zones too, to set new goals, and to challenge themselves in ways they thought impossible.
Our first and foremost mission is to deliver the best products, service, and programs to our customers, but our passion has little to do with the bottom line. We are in it to create something much larger - a community of people who share our love not only for cycling, but also for running and swimming. A community that cares.
We'd love to have you along for the ride.
Trish Dugan
Syracuse Bicycle
315-446-6816 |
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Announcing our 2011 Training Programs
Come learn more about our 2011 Triathlon Training Programs on Thursday, January 20th, from 6-7pm OR Wednesday, January 26th, from 6-7pm. RSVP requested to trish@syracusebicycle.com Whether you are looking to finish your first event or achieve the next level of exellence in triathlon, Syracuse Bicycle and Endurance Factor Coaching will help guide you to become the best athlete you can be in 2011. IT IS ABOUT THE BIKE. The cycling portion of any triathlon - whether it's a sprint, Olympic, or Ironman - is the longest of the three sports in terms of distance and duration. Properly preparing for the bike is a key aspect of any triathlon training program, and it's what sets our program apart. Our experienced coaches will focus on developing your cycling skills, endurance and speed to your full potential, so you can bring it hard on the run. All participants will receive special discounts on bike fitting and service. And we'll teach you how to maintain your bike so any mechanical issues won't slow you down on race day. All of our programs include either a Syracuse Bicycle team triathlon top or technical training shirt; group workouts twice weekly; instructional clinics on swimming, biking, and running skills, heart rate training, transitions, race day nutrition, and basic equipment needs; exclusive shopping events at Syracuse Bicycle; monthly social gatherings; and o nline training log to quickly and easily track your progress.
We provide a periodized, professional training plan using heart rate training to guide your intensity. Our supportive group atmosphere will ensure you stay on track and have fun along the way! Beginner, Intermediate, and Advanced training plans available Early Season Long Distance Triathlon Training Group Begins February 7, 2011 This 18-week training program will give you the fundamental skills you will need to successfully complete an early season Olympic or Half-Ironman distance triathlon, including Ironman 70.3 Eagleman Triathlon, Ironman 70.3 Mooseman, Triathlon, Revolution 3 Quassy Half Ironman or Olympic Triathlon, Keuka Lake Olympic Triathlon, Patriot Half Ironman Triathlon, Tupper Lake Tinman Triathlon, or the Musselman Half Ironman Triathlon. Cost - $299. Does not include race entry fee Late Season Long Distance Triathlon Training Group Begins May 15, 2011 This 18-week training program will prepare you for a late season Olympic or Half-Ironman distance triathlon, including the Ironman 70.3 Syracuse, Finger Lakes Olympic Triathlon, Big George Half Ironman Triathlon, Westchester Toughman Half Ironman or the Ironman 70.3 Pocono Mountains. Cost - $299. Does not include race entry fee. Beginner Triathlon Training Group Begins May 16, 2011 We love beginners! Just ask any of the over 75 women who participated in our Women on Wheels beginner cycling program last year. This 12-week program will prepare you to successfully complete the Iron Girl Triathlon (we're the official multisport retailer for this event, by the way!) or the Cazenovia Sprint Triathlon. Cost - $199. Does not include race entry fee. |
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Lactate Threshold Testing
Are you Training With All the Facts?
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
· Heart Rate training zones
Cost: $120
Please email doug@endurancefactor.com to schedule your appointment.
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