December, 2009

The Elkhorn Valley Cycling Club wishes to announce the addition of a second bike shop sponsor as a benefit to its members. In addition to Cleveland Bike and Sport of Norfolk, members can now access The Bike Rack stores in both Omaha and Lincoln for their cycling needs and for repairs.

"With the continual addition of club and race team members in the Omaha and Lincoln areas, we needed to augment our sponsorship package." said Jon Downey of the Elkhorn Valley Cycling Club. "The Bike Rack stores in Omaha and Lincoln will mesh perfectly with Cleveland Bike and Sport.

The Elkhorn Valley Cycling Club is sponsored by Cleveland Bike and Sport of Norfolk and The Bike Rack of Omaha and Lincoln

Must be current Club/Race team member in good standing to receive benefits. Please present EVCC membership card at time of purchase.

** As a member of Elkhorn Valley Cycling Club, you represent not only the club but the club sponsors and the sport of cycling. Please utilize and promote the products and services of our sponsors as a return of their investment in you and the Club. **

The Joe Martin Stage Race is on the National Race Calendar and features pro and elite (USCF) riders.  For USCF riders, thats us, races start Saturday May 9th with a 2.5-mile uphill course in Devil's Den State Park with an average grade of 6.8%.  Then a 69mi RR later that day.

Indoor training rides begin January 7, 2010 at 6:30PM. Bring your bike, trainer, water, and a towel to Cleveland Bike for a group indoor trainer session, usually set to a CTS training DVD.

The shop will be relocating in January and may interrupt the schedule for a week so keep an eye on the website for last minute changes.

Indoor rides will continue until weather allows us to get outside.

From Dr. Gabe Mirkin newsletter #9156 http://www.drmirkin.com/f...

Elkhorn Valley Cyclng Club is proud to announce the addition of LIncoln resident and Cat 3 racer Kim Carveth to its squad for the 2010 season. Kim will join Janna Vavra in Cat 3 making for a strong combination in regional road and cyclocross events.

Coming in 2010? Lots of things. Big things. Clevelands to relocate. Some new riders. New sponsors, new affiiations, new programs. If your not on board you WILL be left behind!

Details you ask? Too early to let it all loose just yet. Suffice to say you will be happy.

How can you be a part of the Club? Sign up for or renew your club membership here http://www.nencycling.org... Membershps are still $30 and run January 1 to December 31.

So, I thought I would create a place where us road racers can share training tips, complain about long hours on the trainer, or share thoughts on how EVCC is going to kick it (thinking of another word but I don't Jon to pull me :p) to the other teams.

We are getting organized for 2010, and would like your input. Please take a few minutes to fill out a short (10 question) survey. We NEED you input, so please share your thoughts.

Click here to take survey

By Dr. Gabe Mirkin

Jens Bangsbo of the University of Copenhagen has shown that if you want to run, cycle or swim faster at any distance, you have to train at a pace that is almost as fast as you can move (Journal of Applied Physiology, November 2009). He asked competitive distance runners to reduce their mileage by 25 percent, and to run 8 to 12 30-second sprints 2-3 times a week, with some additional 0.6-0.8 mile sprints 1 or 2 times per week, for 6 to 9 weeks. The control group of runners continued their regular training program, and showed no improvement. The sprint group improved