May Newsletter Header

Well like spring this newsletter is arriving a little late, but I promise like May, it is full of a wonderful bouquet.

May kicks off the Mountain bike racing season, take some time to look over the Optimize Endurance Services/BikeSource MTB Team web page, full of all types of racers.

To H2O or not to H2O, Ask-a-Coach discusses sweat rate and performance losses due to dehydration.
Please pass this along to your friends and family.
Earn Those Saddle Sores: Longer Duration Cycling
Cyclists are headlong into the spring season with longer daylight hours and more favorable temperatures for outdoor riding, along with fierce headwinds. This combination stokes a strong desire to release our bikes from the constraints of the indoor trainer and let it run free to seek out longer and longer durations. This newly liberated steed can do wonders for our fitness and our outlook on the impending season of events.

Completing several one hour rides on the trainer each week ultimately won't provide you the specificity of duration needed to complete an event requiring many hours in the saddle....[ read full article ]
Physiology Word of the Month
water drop
Use this word in a sentence this month

Hyponatremia-A decreased concentration of sodium in the blood. May be caused by water dilution, excess sodium losses or both in prolonged exercise. Can cause bloating, nausea, headaches, vomiting and swelling of brain in extreme cases which may result in death.
Make sure to find a good balance of fluid and electrolyte intakes in training and racing.
Question:  With the temperatures rising for daytime rides, do I need to worry about getting more water consumed? How do I know when enough is enough? 

Great question that requires some work on your part to figure out. You need to determine your seat rate to then make sure you are taking on the correct amounts of fluids. This article 'Wetter is Better: Proper Hydration for Increased Performance' outlines the formula to follow for determining your sweat rate, which then will allow you to consume proper amounts pre/post and during exercise.
This is very important since dehydration accounts for a good portion of performance concerns in athletes.

Another concern the article discusses is calorie/electrolyte consumption in conjunction with H2O.
Join OES for training rides
-May 23rd (Sunday) Mountain Bike Mt Falcon looping through Lair-o-the Bear
-May 29th (Saturday) Mountain Bike Dear Creek Canyon Park
-June 6th (Sunday) Triple Bypass Training Road ride climbing Squaw pass from Bergen Park, out and back or looping course through Idaho Springs
-June 20th (Sunday) Triple Bypass Training Road ride climbing Loveland pass from Idaho Springs
-June 27th (Sunday) Triple Bypass Training Road ride climbing Swan Mt and Vail pass from Keystone
OES/BS MTB Team meets on weekends for rides. The weekend rides alternate Saturday/Sunday. Please join us and bring your friends. Alternate ride will be posted if weather interferes so be sure to check the website prior to joining us.

Tuesday Evening MTB Rides start at 6pm view the calendar for where we're meeting each week.
Please contact us for more information.
Happy Training!

Thanks for your time,
OES Flame Logo 
In This Issue
Earn Those Saddle Sores
Training Rides
Featured Athlete
Quick Links

Featured Athlete

OES/BS 2010 Team picture
'10 OES/BS MTB Team
2010 marks the beginning of the third year for OES/BS and what a story to tell. In its first and second year we had 12-14 members and this year we have 26, an amazing increase in participation and diversity.
The team has grown to cover the gamut of Colorado racing by having more members doing the ultra distances as well as the local series. Many different walks of life are on the team from juniors to 50+ masters and a wider range of the Denver metro area. We have an out-of-state member now representing in Dallas as well as a summit county resident.
6 members will be in the Leadville 100MTB this year and we have 2 teams completing in each of the Winter Park and Mountain States Cup series. Please take a look at the team web page and see what were up too. As the season move forward results will be posted for each member. We have many great folks vying for greatness in USA Nationals, series overalls and personal bests in ultra events...(Website)

     Ride the Rockies_2010
        Ride the Rockies_2010

Quote of the Month
"I mean you either love spinning the pedals and watching the scenery whiz by, or you don't. And if you love it, not much can sour you on the idea of riding your bike."
     ------Keith Mills