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eNews January 28th, 2008 
 
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Everyday I field questions from members who are wondering about the best way to approach their weekend rides. The answer to this question varies based on the individual's goals but there are a few rules that are applicable to most.
 
Your weekend ride is a great opportunity to enjoy the outdoors and get in some quality endurance intensity hours in the saddle. Problem is, most weekend rides turn in to competitions. If you break down a good endurance ride, it should look something like this: 80% of the ride in Zone 1 and 2, 15% in Zone 3 and 5% in Zone 4. This formula remains constant. So how do you increase your endurance without increasing the intensity or the ride time? Increase the pedal strokes per minute. An increase in average cadence over an entire ride is a great way to improve your resistance to fatigue (endurance) and stay within the suggested intensities.
 
We implemented the Training Structure Guidelines at the end of 2008 to provide you with a structure outside of class to ensure maximum benefit from your weekly breakthrough training in eCycling and have received great feedback. I encourage you to follow the guidelines for weekend rides.
 
As we approach spring and start to think about getting in some higher volume- I encourage you to put egos aside and continue to work on executing good endurance rides. If you are ready to learn how endurance rides are done by the pros join me for our "Fantasy Cycling Camp" in Santa Rosa, March 20-22nd. The cost is only $899 for 3 days of coached rides, all accommodations, transportation, meals, massage and bike care. I hope you'll join me.
 
Drop me a line anytime,
Charlie Livermore, EndurancePTC Founder
EndurancePTC- January 28th news
 
It's not too late! FREE Community class in Mill Valley- Tonight (Jan. 28th!) at 6pm
RSVP to sharless@enduranceptc.com to reserve your spot in our first ever mid-week FREE community class. Come see what the eCycling buzz is about and get in a great workout.
 
Group ride with Ian McKissick- Jan. 31st at 8:45am in Mill Valley
Meet at ePTC Mill Valley this Saturday for a casual group ride with EndurancePTC coached BMC rider, Ian McKissick. The ride will roll out at 9am. This is a great opportunity to see how a professional cyclist rides in preparation for the Tour of California and a fun chance to take your eCycling fitness on the road. NO SAG PROVIDED.
 
ePTC Lecture Series #2 "Training with Power"  - ePTC San Francisco Feb. 11th at 6:30PM
Come join two of EPTC's minds behind eCycling for a discussion on the benefits of training with power. Learn why power has become the premier training tool for all cyclists, including pros like Ian McKissick. Ian will also join our discussion to explain how power has helped him prepare for this year's Tour of California.
Endurance Travel in 2009
 
Email travel@enduranceptc.com with any travel related questions or to sign up for any of the 2009 trips. More details can be found at www.enduranceptc.com under the trips link.
 
EndurancePTC Fantasy Cycling Camp with Charlie Livermore- March 20-22nd
Experience what it feels like to be part of a professional cycling team's training camp. Start your Spring racing and riding with a 3-day volume block under the guidance of coach Charlie. Transportation from Mill Valley, all meals, massage and lodging included. Full mechanical and SAG support means that all you need to think about is riding! PAYMENT REQUIRED BY FEB. 27TH.
 
Limoux, France May 9th-16th with Patrick Maher and Montfaucon- Sign up by Feb. 1st!
The 2008 trip sold out in a week; don't miss your opportunity to get onboard this year. Explore some of the best riding in the world with local guides and coach Patrick. Riding out the door of 5-star Montfaucon each day, you'll never ride the same road twice! Great food, wine, and unbelievable cycling- the perfect vacation.
 
Colorado July 13th-16th with Tim Fleming and Backroads- SIGN UP BY FEB. 1st
Explore the Rocky Mountains and experience epic riding at altitude! Coach Tim and Backroads will ensure that all you need to think about is riding. Each day will include a major mountain pass but because the ride is fully supported with ride leaders and SAG support- the trip is appropriate for all levels of cyclists.
The perfect opportunity to put your eCycling fitness to the test. Backroads has designed a ride itinerary specifically for ePTC members.
 
Tour de France July 20-26th with Charlie Livermore
Ride on the TDF routes the day of the race- you'll literally be riding hours before the pros arrive.  Ride and see the time trial course and witness the most epic day of the Tour- a mountain top finish the day before the Champs-Elysees! Coach Charlie and retired 2 time TDF 2 finisher Marty Jemison will ensure this is a trip of a lifetime.
 
Community Events
 
TEAM LOLA LADIES KICKS OFF 2009!
Enjoy a non-competitive team environment while training to run or walk a 5k, 10k or half-marathon this Spring. Come to a Team LOLA Information Meeting to find out more about the LOLA Program.
Change your Diet. Improve your Health. Cross the Finish Line in 2009!
Training begins in February. All levels welcome! Check out check out www.teamlola.com for more information. 

Jenny's Light 5K / 10K - Sunday March 1 at 10am
Jenny's Light is a Foundation created to spread awareness, educate and support women & families dealing with perinatal mood disorders. 1 in 7 mothers in the US suffer from prenatal or postpartum depression.  Pro triathlete Becky Lavelle lost her twin sister Jenny, and Jenny's baby boy to this disorder in 2007 and the Foundation wants to stop this type of tragedy from happening to anyone else.  For more information about the Foundation and their mission, go to www.jennyslight.org   
Train smart and have a great week.