January, 2010

Training Advice - For Fun, Fitness, or Racing

Lately Jon Downey has been putting me out there as the team coach and to be honest I like the sounds of it.  I am willing to share my five years of knowledge of cycling, racing, and training. 

If you would like my humble advice on fitness, racing, dieting, or general training questions, shoot me an email.  My knowledge of training is primarily based on "The Training Bible" by Joe Friel and my 5+ years of races. 

Bike Fitting Guidelines - Rules of Thumb

Submitted by Training Editor on Thu, 01/28/2010 - 3:53pm.

Maximum knee angle

Knee Angle - Maximum

Ideally the knee should extend to between 145° and 150° at maximum extension. Often an attempt to open the knee angle by raising the saddle will just open up the ankle joint instead. If set too high, the hips will rock, causing lower back pain and saddle sores.

Goal Setting for 2010

EVCC and TT1 racers: Get your 2010 race goals in so Coach Joe Savoie can start getting a 2010 season plan put together to maximize everyone's chances of success. We like to look at races as being of three priorities: A, B, or C, with A races being races that are most important to the racer, B being somewhat important, and C being least important or possibly a training race. The team would like to get behind racers at their A races but to do that it needs to know what those races are.

Race Prioritization Table

Table credit: Joe Friel

Nebraska Cycling Association Annual Meeting

The Nebraska Cycling Association wants YOU to attend our annual meeting, to be held January 30th, 5-7pm, at Whole Foods in Omaha (directions).  Free food provided!

The Nebraska Cycling Association (NCA) works to support, grow, and enhance competitive cycling experiences in the state of Nebraska, and we need YOUR input and feedback to insure continued success!  If you've ever raced in Nebraska, or want to race in 2010, we want to hear your voice!

Team Type 1 - Nebraska

jon_downey's picture

Onward and Upward for the Team in 2010

Submitted by jon_downey on Fri, 01/15/2010 - 10:49am.

By all indicators, 2010 should be a banner year for EVCC:

Team Clothing Orders Due February 1

Please have your orders for club/team clothing in by February 1.

A sizing chart is located here http://www.nencycling.org...

More information http://nencycling.org/tea...

Pictures of clothing options http://picasaweb.google.c...

Price list http://www.nencycling.org...

ChampSys Sizing Chart

The Elkhorn Valley Cycling Club generally orders its custom team uniforms and accessories from Champion Systems. For your convenience, a sizing chart is attached to this wiki entry.

2010 Season for EVCC

With the warmer weather I am getting a touch of Spring Fever and I keep thinking about racing.  Some people are preparing for the Norfolk Classic others are preparing for Omaha Weekend.  Kevin Murry is preparing for everything.  There should be a team medal for "Most Races" of the season and I think Kevin has enough for two medals. 

Team Type 1 - Nebraska Joins Elkhorn Valley Cycling Club

Team Type 1 - Nebraska, part of the professional Team Type 1's regional cycling program, has now aligned itself with Elkhorn Valley Cycling Club. Team Type 1 - Nebraska will function as a USA Cycling road racing team with riders working together and as teammates of Elkhorn Valley Cycling powered by Monster. Craig Harding will serve as team leader and contact person for Team Type 1 - Nebraska. ”We are excited to be working with the Elkhorn Valley Cycling Club to promote both recreational and competitive cycling in Nebraska.

Elkhorn Valley Cycling Triathlon A Part of USA Triathlon

As of January 11, 2010 Elkhorn Valley Cyclig moves into a new chapter with the creation of Elkhorn Valley Cycling Triathlon as a recognized Nebraska USA Triathlon Club.

Anderson and Ertz Join Elkhorn Valley Cycling

Elkhorn Valley Cycling rounds out its road and off-road squads with the addition of Rich Anderson (bottom left) and Dan Ertz (bottom right), both of the Omaha area. "We're thrilled with the addition of these two excellent riders." said Jon Downey of Elkhorn Valley Cycling.

Both riders come to EVCC after riding for the Bike Way in previous years. Anderson has announced his intention to race on the road as a member of Team Type 1 - Nebraska and off road as a member of EVCX-Monster. Ertz will race year-round as a member of Elkhorn Valley Cycling powered by Monster. 

Team Kit Orders Taken Now - Price List Included

Its time to order team kit. Prices are much the same as last year, and the price list is attached to this post.

Please note: The design for jackets is the same no matter what type of jacket you order. The same goes for caps and long sleeve jerseys. If you have a question, make sure to ask. We are not doing custom leg/arm warmers or shoe covers, we will order stock items in solid colors.

There are some sublte changes to the kit for 2010, and you may notice that there are triathlon designs as well. This is to celebrate the addition of EVCC to the ranks of USA Triathlon clubs (membership pending.)

Indoor Training Canceled

Tonight's indoor training session is canceled. Its not safe out on the roads so stay home.

Time to Order Team Kit

Its time to order team kit. Exact pricing is still being negotiated but we can expect pieces to be about the same as in 2009. We are also considering a sock order, and a quote for prices from Walz Caps, so we will keep you all posted. Designs will remain the same as pictured in the link below.

There are some sublte changes to the kit for 2010, and you may notice that there are triathlon designs as well. This is to celebrate the addition of EVCC to the ranks of USA Triathlon clubs (membership pending.)

Equipment and Purchasing Survey

As a service to our bike shop sponsors, we are asking those who belong to the Elkhorn Valley Cycling Club and who use this website to fill out a short (10 question) survey. The results of this survey will be shared with our shop sponsors so they can anticipate the wants and needs of their customers in the coming months. Please take a few minutes of your time to fill this out. We'll leave it open for a couple weeks to give everyone time to participate.

Thanks!

Click here to take survey

 

2010 Planning Survey Results

The results have been tabulated from the 2010 Planning Survey. The survey results can be viewed here http://bit.ly/54aN5W and are quite interesting. 

Thank you for participating!

Norfolk Classic - Training Plan

It is Janurary, it is time to think about things that have nothing to do with Snow, Ice, and stupid cold weather.  It time to think about the Norfolk Classic weekend.  It is less than 6mos away... you know June where temps are a lot warmer and there is only a slight chance of blistering thunder hail!

Anyway, I put together a training plan for anyone interested.  It is based off the Joe Friel's training bible plan and is designed for Cat 4/5 riders.