Monday, August 24, 2015

Will Summer Ever End?

Will the hot weather ever end?

As I write this, the temperature is a balmy 102 degrees and headed up toward the 105 we saw a few days ago.

Although we were tricked into believing the ‘cooler and wetter’ El Niño forecast because of the great weather in May and June, we’ve had dry and oven-like conditions since mid July.

Cyclists and runners have been subjected to four consecutive weeks with most daily high temperatures soaring to 100 degrees or above and a few days exceeding heat advisory criteria.

People doing bike or run workouts have coped with rivers of sweat leaking through saturated sweatbands, salty sweat obscuring vision and stinging sunburned skin and routinely losing 3-5 pounds of fluid during long workouts even when hydrating constantly.

Some athletes have avoided the heat by getting out early in the morning when the air temperature is (comparatively speaking) cooler at 80 degrees or so, while others have suffered through workouts later in the day in 100 degree or higher temperatures when readings on road surfaces are 110-120 degrees.

One local cyclist training for an upcoming event has sacrificed sleep to get up at 4 a.m. and do his workouts before daylight, while other people have strategically planned running routes so they can stop at friendly houses along the way for a cool ‘water hose shower’ and drink of water.

Post-workout time has revolved around rehydrating with a cold fermented beverage (or two) while dreaming about relocation to a cooler mountain climate.

Micheal Decker, a staff meteorologist with the local National Weather Service office, said that although temperatures may “moderate” slightly over the next week or so, the hot weather isn’t going away soon.

“The area of high pressure that’s parked over our area is typical for this time of year,” said Decker. “The heat could stay with us on into September until the hours of daylight get shorter and cold fronts start moving through.”

There may be hope on the horizon, noted Decker, but not for the near future.

“Although the eagerly-awaited El Niño weather pattern hasn’t had much of an impact on summer temperatures and rainfall, the long range forecast suggests that we’ll possibly see cooler and wetter than normal weather during November, December and January,” Decker said.

Cooler and wetter than normal? Bring it on, please.

Athletes training and competing in the hot weather of the past month may have also noticed that in addition to copious amounts of sweat and the associated dehydration, you have to work harder to maintain a given pace while biking or running compared with doing a similar workout in cooler conditions.

Several heat-related issues contribute to that feeling, but the most significant are increased skin blood flow to aid with cooling (moving body heat to the surface), reduced blood volume because of sweating and less oxygen due to lower air density during hot weather.

As the body works to reject heat and stay cool, there is increased blood flow to the surface of the skin to carry internal body heat to the surface where it can dissipate via sweat.

This shift of blood to the surface combined with loss of total blood volume due to increased sweating means that less blood is available to working muscles and vital organs such as the heart, making exercise more difficult. Decreased blood volume to the heart decreases cardiac filling and stroke volume, so the heart rate increases to sustain the workload. The net result is that a moderate level of exercise in cool weather may feel significantly harder at higher temperatures.

In addition to reduced blood volume and a corresponding higher heart rate, the high temperature air we breathe during exercise also has less oxygen (for a given intake volume) than cooler air due to the density altitude.

Density altitude is pressure altitude corrected for nonstandard temperature, so as temperature increases the air density will decrease. Decreased air density (or a higher density altitude) during hot weather has the same effect on an athlete as being at a higher altitude

As an example, the elevation in San Angelo is about 1,850 feet above sea level. If we calculate density altitude for this location based on hot mid summer conditions of 102 degrees, a barometer reading of 30.05 and a dew point of 54 degrees, the effective altitude that our body feels is almost 5,000 feet or close to the same elevation as Denver.

The effect of the higher density altitude due to high temperature is that less oxygen is taken in with each breath, so our muscles produce less power.

So, getting back to the initial question — will summer ever end? It always does (eventually) and so we can all look forward to that perfect bike or run day when the temperature is around 50, there’s no hot wind and a light mist is falling.

Until then, we’ll all suffer in the heat, drink copious amounts of fluids, struggle with the higher density altitude and look forward to the promised El Niño.




Upcoming Events

 Sept. 19-20: Fort Davis Cyclefest, pbbatx.com/cyclefest/
 Sept. 26: Armydillo Run, https://secure.getmeregistered.com/get_information.php?event_id=122340
 Sept. 26-27: Texas State Championship road race, txbra.org/events/event.asp?EventID=229
recently.

Tuesday, August 11, 2015

Bike Paths (or the lack of)



Although Greeley, Colorado and San Angelo, Texas are about the same size and have about the same demographics, there's a world of difference between the bike and pedestrian infrastructure in the two communities.

I'm very familiar with both Greeley and San Angelo, having lived here until 1982, then in Greeley through 2000 and back here for the past 15 years.

Through 1982, both Greeley and San Angelo had exactly the same bike-pedestrian infrastructure - almost nothing. Since that time, Greeley has developed an impressive and expanding network of bike-pedestrian lanes and paths while San Angelo lags far behind with very little non-motorized transportation infrastructure.

The two cities have very similar demographics. San Angelo's population is approximately 97,000 with 56% between the ages of 18 and 65, 14% over the age of 65 and a median household income of $42,385.

The data are similar for Greeley with a population of just under 97,000, 66% of the population between the ages of 18 and 65, 11 % over the age of 65 and a median household income of $46,272. Both cities also have very similar ethnic distributions.
There are more similarities - both cities have bike-pedestrian plans, they are both located in an area surrounded by flat-to rolling agricultural land, neither city is located on an interstate highway, rivers run through both communities, and both Greeley and San Angelo are home to a junior college and a university.

In two important areas, however, these communities are vastly different. While San Angelo has an estimated obesity rate of about 30%, Greeley comes in almost 10 points lower at 20.5%. That obesity rate difference can arguably be attributed at least partially to Greeley's philosophy regarding bike-pedestrian infrastructure vs. what exists in San Angelo.

San Angelo's Bike-Pedestrian Plan as initially developed back in the mid 2000s, but there has been very little significant implementation of the plan. Other than a few sidewalks near schools or around parks and an update of the area along the downtown River Trail, the amount of (and quality of) non-motorized transportation and recreation infrastructure our community hasn't changed much since 1982.

Our city officials would argue that the 3.9 million dollar Red Arroyo Trail currently being constructed will provide four miles of wide concrete multi-use paths, but even when that project is completed our oasis in the desert will have very little 'real' bicycle and pedestrian infrastructure such as off-street bike paths throughout the city, sidewalks and marked bike lanes on streets.

In contrast, Greeley has an extensive network of paved off-street bike and pedestrian trails include 21 miles of paved trails that parallel the Poudre River and connect to similar trails in neighboring cities, 6 miles of paved trails through the Sheep Draw area and 85 miles of marked on-street bike lanes.

These trail and bike lanes meander through subdivisions and connect many key locations such as schools and businesses, and bike routes throughout the community are marked with both signs and on-street marking making it possible to easily find a route for commuting or exercising.

Wesley Hood, a traffic engineer with the City of Greeley, says many major streets in that city have been developed to conform with 'Complete Street' design criteria that allows for safe travel by those walking, bicycling, driving automobiles, riding public transportation, or delivering goods. 

 "The trend in our area is for more non-motorized forms of transportation", says Hood. "In Greeley, this includes both wide sidewalks and marked on-street bike lanes along many major arterials enabling residents to safely make their way across the city on a bike or by foot."

Hood also notes that the city has seen a significant reduction in accidents involving cyclists or pedestrians on the streets that have been redesigned to serve cyclists and pedestrians in addition to serving motor vehicles.

So, why the difference? What prompted Greeley to develop a great network of bike-pedestrian infrastructure while San Angelo continues to simply update a plan that's been on the shelf for years?

The best answer to that question may lie with the respective goals of each city's Bike-Pedestrian plans and more importantly, Greeley's philosophy of serving local residents' needs instead of focusing more on infrastructure to attract out-of-town visitors.

Although San Angelo's Bike-Pedestrian plan (sanangelompo.org/plans.php) uses terms such as "improving bicycle access, mobility and safety, improving pedestrian access, mobility and safety and enhancing San Angelo for tourism, economic development, and as a healthy place to live", the real focus on infrastructure upgrades in San Angelo appears to be focused on the 'tourism and economic development' aspects of the plan.

In contrast, Greeley's plan (greeleygov.com/activities/greeley-bikes) is based on a philosophy that focuses on their residents. Their plan states "Build a safe and efficient bicycling network and support facilities that serves the needs of all types of bicyclists, connecting residential Greeley to the University, recreational trails, downtown, retail centers, and local services, promote bicycling as a healthy and inexpensive transportation alternative, and establish a city division under public works to maintain and expand the city bicycle program."  It should also be noted that almost all of their 'bicycling network and support facilities' also serve runners and walkers. 
Greeley has followed through on the goals in their plan recognizing that bicycle and pedestrian-friendly communities attract new businesses, residents, and visitors alike and help to combat many trends such as obesity and heart disease.

A recent report titled 'Building Bike-Friendly Communities Is Good for Economies' http://tinyurl.com/oa6arkt) notes the important of having infrastructure that supports healthy lifestyles: "Cities whose residents ride, run, walk, and participate in other activities have increased economic growth and productivity compared to areas with more sedentary citizens. These bike-friendly communities also have higher levels of mental health and wellbeing."

I hope San Angelo's city leaders will read that report and I also encourage then to take a summer vacation to Greeley to examine what that community has accomplished.

Monday, July 27, 2015

You Can't Judge Age By Looking At Butts



I raced the Tour de Gap event this past weekend which was a fun but hard 'T-shirt' ride sponsored by Abilene's Biketown shop . Unsanctioned events such as Tour de Gap are sometimes derisively referred to as T-shirt rides by egotistical USA Cycling racers because the organizers hand out T-shirts to all participants and because this type of race/tour is typically not sanctioned by USA Cycling.
Sanctioned or not, the field that lined up for the 56 mile race distance included quite a bit of cycling talent and saw some hard racing at every age group level. The overall winner was Abilene's Luke Allen, a strong young cyclist who races for the Matrix/RBM team and also for Midwestern University at the collegiate level.
Allen completed the tough hilly 56 mile loop in 2 hrs 20 min (a 24 mph average) narrowly edging out Chaparral Cycling Club's Kelly Brown who finished with the same time and Midwestern's Cameron Lowery who took 3rd place in a time of 2 hrs 23 min.
The race started in finished in the small town of Buffalo Gap, which sits a few miles south of Abilene. Riders followed an undulating course over mainly small farm-to market roads that included almost 1,400 feet of climbing along the way.  Riders rolled out of Buffalo gap on a narrow town street, turned onto a small farm road and the race was on with the faster cyclists ramping up the pace from the gun. Shortly after the start I managed to latch onto the 2nd group on the road which consisted of about 15 riders of mixed ages.
This group rolled along averaging 20-22 mph for the first 30-35 miles with most people working well together and taking pulls as each rider rotated to the front. The differences in ability and experience, however, were evident as some ramped up the pace when on the front (almost attacking the group) while others slowed down noticeably as they pulled and slowed the group's pace down.
By the time we reached the day's biggest climb at about the 33 mile mark, I mistakenly thought I had identified the other 60+ riders in the group and decided to mark them rather than race against everyone in the group since the combination of hot weather and being near my threshold heart rate for almost 2 hours was starting to take a toll on my legs.
As we started up the six miles of the day's longest climb, I noticed that who I thought were the other 60+ racers were starting to struggle with the uphill pace just like me, so I decided to back off, let my HR come down a bit and hope that they would blow up. That plan worked as they faded and I reeled them back in further up the climb. I immediately put in a hard effort for several minutes, moved ahead of them by 30-45 sec and then settled into a steady tempo pace planning to conserve energy and maintain the gap to the finish.
The best-laid plans don't always work out, however as I found out when I crossed the finish line and learned that another 60+ rider, Bill Minter of Abilene, had crossed the line a few minutes ahead of me. My hard effort to finish in 2 hrs 54 min placed me 27th overall out of 72 in the 56 mile event, 2nd in the 60+ age group and - most importantly - reminded me that 'it's hard to judge a rider's age while looking at their butt in a pace line'. 
There was one consolation, however.  I raced the event on my Specialized Crux cyclocross bike (with fat 700 x 28 road tires mounted) and since I did not see any other cyclocross bikes in the field, I awarded myself 1st place in the 'CX Bike in a Road Race' category :)  Full results are posted at http://www.cadencesports.com/eResults.php?raceid=976&event=56%20Mile%20Results.

Wednesday, July 15, 2015

Lake Nasworthy Triathlon Race Report

(Photo courtesy of Barry Kleypas)
Air Force service members took top overall honors in Sunday's Lake Nasworthy Triathlon with Major Jeff Dierdorff from Dyess Air Force Base winning the Men's division and Goodfellow's Morgan Diglia racing to the overall Women's division win.

The race started with a 300 yard open water swim with ASU Physical Therapy student Ryan Ruh posting a fast swim time of 5 min 24 sec to lead the field out of the water and into the transition area. Ruh went on to finish 6th overall and 2nd in the Men's 20-29 age group.

Dierdorff took command of the race on the bike leg and held on during the run to take the overall Men's win with a time of 46:49, edging out Goodfellow AFB intelligence school instructor Brian Lemaster who crossed the line in 48:49 to finish 2nd overall and 1st in the 40-49 age group. Mertzon's Brian Tillman leveraged a fast swim and strong final running leg to place 3rd overall and round out the Men's podium/

  In the Women's category, eventual overall winner Diglia and San Angelo's Dionnie Hoelsken raced a close back and forth battle with multiple lead changes before Diglia pulled away for the win in the second mile of the final run leg. Diglia lead coming out of the water, then Hoelsken took the lead during the bike leg and led during the first half of the run until Diglia retook the lead for good to win in a time of 1 hr 43 sec.

(Photo courtesy of Barry Kleypas)
Hoelsken finished 2nd overall and 1st in the 30-39 age group with a time of 1:01:55.  Former collegiate volleyball player Stephanie Starnes put together strong swim, bike and run legs to claim 3rd overall in the female field and 1st in the 20-29 group in a time of 1:06:58.

San Angelo athletes Lenny Christo, Sebastian Haynes and Sam Spooner ('Team Randy's Bike and Run') took home top honors in the team relay category with Christo doing the swim leg, Ironman triathlete Haynes racing the bike leg and Team RWB's Spooner bring it home with a strong final run.

Although the competition was fast and furious at the front of the field, the Lake Nasworthy triathlon also welcomed a number of beginner triathletes who were racing their first multisport event. One of those athletes was San Angelo resident Amanda Razani who said she normally does just running events.

(Photo courtesy of Barry Kleypas)
"This was my first triathlon," said Razani. "I was a little nervous going in but the friendly attitude of everyone and the lifeguards in kayaks during the swim leg helped make the race fun. Before my next triathlon, I need to do more multisport training and hopefully upgrade to a better bicycle."

The triathlon action in San Angelo will continue on July 25th with the Goodfellow triathlon and then on August 9th with the San Angelo Triathlon. For full results and flyers for up coming events visit roadlizards.org.

Tuesday, June 16, 2015

Tour de Trash



This is the season for large multi-day cycling races such as the Tour of California, Tour of Italy ('Giro d'Italia'), the upcoming Tour de France and similar events.

 The regions and towns these events pass through take great pride in showcasing the beauty of their areas to the millions of potential tourists who watch these races in person or on television.

 Unfortunately, San Angelo does not have a large televised multi-day cycling event and that's probably for the best.

If we had a local cycling race of that type, the only logical name would be the 'Tour de Trash'.

 The amount of intentionally-discarded litter that decorates many roadsides, parking lots and open space areas around San Angelo is amazing - unlike anything I've ever seen in other locations I've cycled through.

 It's almost as though signs are posted everywhere that say "Please litter here to decorate the landscape".

A scenic Tour de Trash route would have to include Mary E Lee Park (the swim beach) on Lake Nasworthy. Although the view looking west across the lake to the high peaks of the Twin Buttes is nice enough by itself, San Angelo residents go to great lengths to decorate the parking lot and beach area with colorful trash such as beer cans, 12-pack boxes, plastic water bottles, fast food containers and dirty diapers.

The area around the Wal-Mart on Sherwood Way would also be a key area for scenic views during the Tour de Trash. Shoppers in this part of town decorate bushes and mesquite trees with plastic shopping bags that seem alive as they flap gently in the prevailing southerly wind.

After leaving the Wal-Mart area, the scenic tour would roll through southwest San Angelo to Twin Buttes Blvd just south of Lamar Elementary.

Most people don't see the really scenic sections from the street, but just a few yards into the undeveloped land under the power lines south of Twin Mountain is one of the most scenic trash areas in San Angelo - an area that would be a 'must-see' during the Tour de Trash.

Riders, spectators and television viewers would get to view piles of household trash, old mattresses, cans and bottles of all types, discarded furniture and mounds of tree branches laboriously hauled to the location by San Angelo residents.

It's a gem of a trash location that would undoubtedly attract scores of photographers and spectators as the tour rolled through.

The final leg of Tour de Trash will be follow Red Bluff Road from Knickerbocker Blvd to the finish line in Middle Concho Park on the banks of Lake Nasworthy.

This section of the tour route might be the most 'trash scenic' of all areas, with both local residents and out of town visitors contributing to the decorate-with-trash efforts.

Despite the negative efforts of city employees who constantly patrol the roads and parks removing decorations, you'll see open space areas and roadsides beautified with items such as beer and fast food containers, cans, glass bottles, shotgun shell casings and occasionally a special decoration such as the loaded Smith &Weston pistol that I found on the roadside a few weeks ago.

When the tour enters Middle Concho Park, participants and spectators will be treated to amazing views of litter decorating the landscape.

 Although trash containers and big trash bins are located throughout the area, park users understand that out-of-sight trash is not as scenic so they go to great lengths to pile rubbish next to campsites, in the ditch next to roads and in some cases - on the ground adjacent to dumpsters.

When viewed on a Sunday afternoon at the end of a long weekend, the trash viewing in this park rivals anything that you're likely to find world-wide.

Remember - bring your camera to capture the stunning route decorations when you watch San Angelo's Tour de Trash cycling event.



Friday, June 12, 2015

The Perfect Bike For A College Student

I recently spent a few days in in northern Colorado delivering a very special bicycle to my youngest granddaughter, Stephanie, who graduated from high school that week.

She will soon be attending Colorado Mesa University in Grand Junction, where she’ll study nursing and also compete as a member of Mesa’s track and field team.

In high school, she competed in field events such as the discus and shot put and was also a
competitive swimmer, earning several trips to Colorado’s state high school championships.

Competing in fitness events has been a big part of her life, so part of the criteria for the perfect campus bike was that it needed to be something that would encourage her to continue fitness activities through college and after graduation.

You would think that selecting a bicycle for a college-bound student is easy — just grab whatever is on the shelf at the Walmart or Academy and be done with it.

It’s not that simple, however, if the intent is for the bike to serve both as a campus commuter vehicle and also as a ‘training partner’ that supports an active lifestyle.

When she mentioned that a bike for college would be the prefect graduation gift, I asked her how she intended to use the bike and what specific attributes were important. Her answers to those questions helped me zero in on what I hope will be the perfect bike.

Her first requirement was that the bike be easy to maneuver around on campus while carrying a loaded backpack. Not a problem — that meant that a bike with flat bars and a somewhat upright position would work better than a road bike with racer-style drop bars.

Requirement No. 2 was that the bike be something that could be ridden on dirt roads and easy trails while exploring the Western Colorado hills around Grand Junction. Again, not a problem — a sturdy frame, 29-inch mountain bike rims, a triple front chain ring and a wide range 12-32 rear cassette will provide the strength and gearing needed for occasional off-road excursions.

The next criterion was one that I added to the list hoping that she would possibly take part in a bike tour or give triathlon a try at some point in the future. Although in theory any bike can be used for a cycling tour or a beginner’s first multisport event, it helps to have something that will roll fast on pavement when needed.

This requirement suggested that while the tires needed to be wide and tough enough to use for casual off-road rides, they also needed to be a design that would roll fast with low resistance when inflated to a higher pressure. I decided that 35 mm-wide (1.4 inch) file tread tires would fit the bill, with sealant tubes inside to help prevent flats.

The last two requests were for the bike to have a simple shifting and braking system and to be one of three colors (green, purple or red). Color was addressed by selecting a Diamond Back Clarity frame painted a rich magenta color and then adding to the ‘style points’ with a white saddle and matching handlebar grips.

Shifting/braking issues were taken care of by selecting Shimano Altus push-pull shifters with integrated mountain bike levers that connect to tried-and-true linear pull brakes. These brakes provide good braking power and require less maintenance than disc brakes.

College life will be a new and exciting experience for Stephanie, and I’m hoping that her “very special bicycle” will become a close friend and adventure partner while she attends the university.

Remember — selecting the perfect bicycle for a college-bound student takes some serious thought.

Friday, May 22, 2015

Build A Bigger Bike Motor

Over the past several weeks I’ve had cyclists ask how to train for a summer cycling vacation in
the mountains with others asking what they need to do to simply become stronger and faster on their bike.

The answer to both issues can be described in three words: strength, threshold and hills.

Unfortunately, many recreational cyclists avoid doing bike workouts “with a purpose” and instead just go ride at the same easy and comfortable pace over the same familiar route every day.

The problem with consistently easy and comfortable rides is that the human body becomes very proficient at doing things it does over and over, so if you pedal along at 12 miles per hour for 45-60 minutes on flat roads day after day your body develops into a world-class 12 mph “motor.”

When you increase the speed to 15 or 20 mph or if you try to ride hills, that well-tuned 12 mph motor bogs down like a low-power compact car trying to pull a camper trailer.

What you need is a bigger engine with more power and — repeating the key terms — that is accomplished by focusing on strength, threshold and hills.

It’s also important to note that developing more power on the bike isn’t just for competitive cyclists. Both casual Saturday morning riders as well as serious racers will benefit from increasing the amount of power that can be applied to the pedals.

Strength on a bike is simple — it simply means you’re able to apply more force to the pedals. However, unlike strength in the weight room where the goal is to simply lift or press a certain number of pounds a few times, strength on the bike refers to applying a somewhat high force 70-100 times per minute during a ride and having the muscular endurance to continue that force application for extended periods of time.

Threshold, the second key term, is defined as the maximum sustained effort that can be maintained for one hour. It’s a general indicator of how fit you are in that a higher threshold means you can sustain a higher heart rate or power level for an extended period of time.

Although most recreational cyclists (or even professional racers) will rarely ride at their threshold for long periods of time, improving (raising) your threshold means that it becomes easier to go faster or climb hills even at sub-threshold heart rate levels. In other words, easy becomes easier and hard becomes not so hard.

Hills are the third magic component of becoming become stronger and faster on the bike because riding up hills increases power-to-the-pedals strength and also provides a great workout to improve threshold.

If you do nothing else to become stronger and faster on your bike, just adding one or two rides per week that include sections of going up hills will yield positive results. If hills are not available, you can simulate them by doing 5-15 minute interval repeats at a slow 50-70 rpm cadence in a hard gear on a flat road.

So, how do we include strength, threshold and hills into a workout schedule so that by midsummer we’ll develop that powerful motor we need for bike rides in the mountains, the bike leg of a triathlon or the local group ride?

As noted above, building strength in the gym will translate to more power on the bike (and, as an added benefit, help burn more calories). Some common exercises for strength include walking lunges, step-ups onto a box, hamstring curls and leg presses. Do several sets of these exercises twice per week, gradually increasing the repetitions and weight used if on a machine.

After a few weeks of in-the-gym strength training, start adding “big gear intervals” to one or two of your weekly rides. Warm up for 15-20 minutes, shift into a much harder gear than normal and pedal at a slower 50-70 rpm cadence “muscling” the pedals around in a circle. Start with two five-minute big gear repeats with an easy five-minute spin between and gradually work up to 15-minute intervals.

Hills also help to increase functional leg strength. The workout is similar to big gear intervals, but instead of relying on a hard gear to provide increased resistance you’ll ride up a nice hill, coast down to recover and then repeat the “go up” fun several times.

Traveling to a location with big hills such as Burma Road or the south end of Susan Peak Road isn’t necessary. I’ve done a lot of uphill repeats on local hills such as on 2288 between Highway 67 and Arden Road and also on the short uphill next to the Nature Trail at the end of Spillway Road.

Concurrently, dedicate parts of one or two weekly rides to increasing your threshold. To avoid getting into detailed specifics of heart rate zones, assume that “threshold pace” for your current level of fitness is significantly harder and faster than what is comfortable for you (breathing will be labored, legs will burn a little and you’ll be cussing the idiot who suggested this).

Just as with big gear repeats, you'll want to warm up for at least 10-15 minutes, then accelerate up to speed and hold the harder threshold pace for 5-10 minutes. It will be uncomfortable, so focus on a smooth pedaling cadence, keep applying pressure on the pedals and try to maintain the hard pace for the duration of the interval. Spin for five minutes in an easy gear to recover and then repeat the fast interval. Start with two 5 minute repeats and build up to 20-30 minutes of maintaining a hard pace.

Remember — strength, threshold and hills are the keys to developing a more powerful “motor” for your bike.


Upcoming Events



May 30: ECVFD Stop, Drop and Roll, roadlizards.org
June 5: Relay for Life 5K, roadlizards.org
June 13: Run in the Sun, roadlizards.org
July 12: LakeNasworthy Triathlon, roadlizards.org
July 25: Goodfellow Triathlon, roadlizards.org
Aug 9: San Angelo Triathlon, permianbasinevents.com/san-angelo-tri.html