February Newsletter Header

Hope this finds you able to take advantage of some of the nice weather we've been having! Six more weeks of winter was the news from underground earlier in the week. This means it won't be long before the spring/summer events get into full swing.
This issue has an article about the importance of core training, featured athlete Gary Zellner, OES/BS mountain bike team member, and more OES news.
Please pass this along to your friends and family.
Core Stability
and Balance for Cyclists

Rob Lockey_Prone Ball roll
As the winter slowly disappears and the days get longer and warmer, many cyclists will come out of training hibernation. You may have been hard at work but chained to a trainer, burning rubber. Yet as the hours riding in place ticked away, two important areas of fitness may have been forgotten: core stability and bike handling skills. Once back out in the wide open world of dodging potholes, admiring the scenery at high speeds, and zipping through singletrack you need these two components to get you safely back home.

As you sit on your bike, mounted in the trainer, core stability takes a long winter's nap. When it comes time to make that sudden move to avoid something on the trail or sustain a five hour tour of the neighborhood, your core can have a rude spring awakening. Following is a short introduction some of the exercises and core/handling drills workouts we assign to our athletes to prepare them for the streets and trails.
Question: Are VO2max measurements more important than Lactate Threshold measurements?
Answer: The main difference between the two measurements is whether you're looking for athletic potential/talent with a Vo2max test or a current snapshot of fitness with the Lactate Threshold (LT) test. Both measurements have merit, it just comes down to how useful the data is for the individual. I believe the LT test is more important for everyday athletes looking to dial in zones for training. With a VO2max test the main data point used for further training is the max heart rate achieved during that test. Zones are then set up from this max heart rate. With the LT test the zones are based on a physiological marker, Blood Lactate, which is a by-product of fuel production. This point can be improved through training. Heart rate max cannot be improved through training which doesn't allow for the measurement of adaptations brought about by training.

LT tests performed by OES will also give you an estimate of your VO2max, so you will have an understanding of both.

Read more about LT from a well know author on the subject, Len Kravitz. I have highlighted important sections for a faster read.
Join OES for training rides
-February 6th (Saturday) Road ride of Lariat loop from Morrison (alternate ride will be posted if weather interferes)
-February 14th (Sunday) CX/MTB ride of Highline canal (alternate ride will be posted if weather interferes)
-February 20th (Saturday) CX/Road ride looping from BikeSource through Highlands Ranch trails(alternate ride will be posted if weather interferes)
-February 28th (Sunday) MTB of Bear Creek Lake Park (alternate ride will be posted if weather interferes)
-March 6th (Saturday) MTB Buffalo Creek
(alternate ride will be posted if weather interferes)
OES/BS MTB Team meets on weekends for rides. The weekend rides alternate Saturday/Sunday. Please join us and bring your friends.
Please contact us for more information.
Hope to hear from you with more questions for the Ask-a-Coach section and don't forget that this time of year is when most training plans start for the summer events. Take a look at our plans for this year on the coaching prices link above.
Thanks for your time,
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In This Issue
Core Training
Training Rides
Featured Athlete
Quick Links

Featured Athlete

Gary Zellner_2009 OES MTB Team
Gary Zellner
The endurance bug has been with me for about 20 years, but I haven't been riding long compared to most avid cyclists. In my 20's, my interest was centered on hiking 14ers, long backpack trips and Grand Canyon Rim-to-Rim-to-Rim adventures.

In my 30's I added marathon running. It wasn't until I was 39 when I started cycling with any sort of focus. 2009 was my introduction to mountain bike racing and my fifth consecutive year where I did more cycling than anything else for fitness and fun. For me, cycling has been a great way to stay physically fit, develop new relationships and fuel my internal competitive nature...(full article)

Gary Zellner_FR50_2009
     Ride the Rockies_2010
        Ride the Rockies_2010

Quote of the Month
"It doesn't get any easier, you just get faster."
     ------Greg LeMond