December 2010 Newsletter Header

Tis' the least I think it is. It's hard to tell with this Indian summer we're having. Really great for late season outdoor rides, but don't put the trainer away just yet though,  bet you're going to need it. We hope you're finding time to get into the spirit of the holidays.

Join Adam Fivehouse for his presentation on Road Racing happening this Wednesday.

OES/BikeSource Mountain Bike Team enrollment tallied up to 30 members for 2011!

Ask-a-Coach discusses the benefit in adding intensity while gaining base fitness.

Fall/Winter training rides are back in session, please join us! There are a few rides scheduled for December and then a break for the holidays and then back at it in January.

Please pass this along to your friends and family.
The Ins & Outs of Road Racing
Adam Fivehouse
Looking for the skills to take your road riding to the next level? Wondering what it takes to sprint to victory in a criterium, be blazing fast in a time trial or pull away in a long road race? Or are you just looking for a bit more guidance in your training?

If so, then please attend our presentation on "The Ins & Outs of Road Racing: Time Trials, Road Races and Criteriums" presented by Adam Fivehouse, fall intern for Optimize Endurance Services.

Use this E-vite link to RSVP for the event happening at 6:30pm on Wednesday, December 8th meeting at the Highlands Ranch Southridge Rec Center
Holiday gift ideas for the fitness people in your life
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It's not a common practice for me to use the newsletter as a vehicle to promote product purchasing, but since it is that time of year, I wanted to give you a list of items that can be great gifts:
  • Lactate Threshold test
  • Resting Metabolic Rate test
  • Coaching plans
  • Garmin Fitness devices
  • OES clothing products 

OES Gift Certificates are available for any service and amount. Let me know what you would like to give and I will send you a PDF that you can print out and wrap up for that special someone.

Question:  I've been following a periodized training plan for several years now but am usually always on my bike at least twice a week. During the base training period, should I still incorporate interval training (brief periods above my lactate threshold), or does that take something away from my base training? 

Base training historically means low intensity/ longer duration workouts. This phase helps with the adaptations of your aerobic engine (the ability to do work with oxygen). So, if all of the training is below lactate threshold, the adaptations for anaerobic work (ability to do work without oxygen) decline at a rapid rate. To stave off this decline in the base phase, incorporation of some form of High Intensity Training (HIT) will not only assist with anaerobic work capacity, aerobic capacity will improve as well.

Try this 1 hour workout 2-4 times a month after a recovery day:
  • Warm-up 20min in Z1-2(60-70%heart rate max)
  • 10min in Z3(80%heart rate max) steady state
  • Begin cross-over of Z4-5(85-95%heart rate max) by standing 1min while in a big gear-sit and maintain 1min-stand 1min-sit 1min...until you have 10min total(5 stand/5 sit)(cross-over is moving back and forth between the requested zones trying to not drop to low as well as reaching high)
  • 5min recover to Z2(70%heart rate max)
  • 5min steady state Z4(85%heart rate max)
  • Cool down 5min Z2(70%) and last 5min Z1(60%) 
Best of luck!
Join OES for training rides

-Dec 11th (Saturday) Mountain Bike Highlands Ranch trails
-Dec 19th (Sunday) CX/MTB Bike of Highline Canal

We will take a break from weekend rides over the holidays and resume the second weekend in January.

OES/BS MTB Team meets on weekends for rides. The weekend rides alternate Saturday/Sunday starting at 10am. 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.

contact us for more information.
Happy Training!

Thanks for your time,
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In This Issue
Dec 8th Presentation
Training Rides
Quick Links

2011 Team

OES/BS 2010 Team picture
The OES/BikeSource MTB team is set for the 2011 season.

We are excited to have new and returning members for next season. 30 members will be participating in many different events ranging from the Winter Park/Mountain States Cup series and ultra events like Leadville 100/Bailey Hundo.

Keep up with the 2011 team results by viewing the team page found on the OES website.

Melody Serra OES Sponsored racer

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Quote of the Month
"A road rider who is unpracticed is merely an athlete on a bike, half educated, a pedaler---not a complete cyclist."
     ------Maynard Hershon-magazine contributor/book author