April, 2010

2010 Norfolk Race Series Results

Early word from Iowa city via @sydspinnin TT1-Omaha rider Ben Dilley 5th Cat 5. #nencycling

Many Nebraska riders made the trip to Iowa City this weekend for a series of races culminating in the Old Capitol Crit on Sunday April 25. Elkhorn Valley Cycling powerd by Monster had two racers mix it up in today's Iowa City Road Race - Kevin Murray and Janna Vavra.

In the Men's 4 field, Kevin Murray "finally feels fast" and brought home 14th place. Janna Vavra finished 8th in the Women's 1/2/3 in a very fast field.

Great job today and good luck tomorrow!

By Ryan Feagan

Read this whole article to get up to speed with some significant changes that you need to know!

Here is an excerpt from a good article on electrolyte replacement on Active.com The full article is here

Although cycling has its benefits and is relaxing and fun, it’s always more pleasurable to ride with someone than to ride alone. However, riding with someone or riding in a group requires adherence to certain rules. It also requires skills that may take a little practice before mixing it up with the local club. No one likes a squirrel in the pack so I thought I’d outline several common sense "rules" of etiquette to follow when we are out there enjoying the scenery with a group of friends.

Was at the lake riding this weekend and noticed some one decided to take their horses for a walk on the singletrack. Left a lot of erosion areas in the technical section. Is there anyway of getting a no horse sign at the trail heads?

Rich Anderson top placed rider for Elkhorn Valley Cycling - Team Type 1

Day 2 of le Tour de Husker was much more successful all around than day 1. No one on either EVCpnM or TT1 - Omaha crashed and there were many top 10 finishes.

Dan Farnham photo

In Cat 5 men, Addison Albin and Roy Kotz managed the front of the race to finish 3rd and 4th, respectively. Jon Downey

A quick update while waiting for results to be posted:

• No crashes involving EVCC or TT1 riders - a very good thing.
• The teams turned out in full force - another very good thing.

Top finishers - 

Cat 5

• Addison Albin - 3rd
• Roy Kotz - 4th

Cat 4

• Rich Anderson - 3rd
• Dan Spray - 5th

Day one of the le Tour de Husker is done, and results were mixed for members of the combined teams of Elkhorn Valley Cycling p/b Monster and Team Type 1 - Omaha.

Crashes were plentiful in all categories and managed to take out most members of the team in Cat 4 at one time or another, most notably Dan Spray, who left a large amount of skin on the blacktop. Others, including Rich Anderson,

The Elkhorn Valley Cycling Club race squads, Elkhorn Valley Cycling p/b Monster and Team Type 1-Omaha, took to the windy and hilly roads of northwest Iowa Sunday to compete in the Twin Bing Classic, presented by Sioux City Velo. This spring classic is establishing itself as the opening round of the area road race scene attracting large fields with its simple format.

This year the Twin Bing saw the first joint efforts of the two EVCC race squads and some new faces in the Elkhorn Valley Cycling p/b Monster gear. Gary Keck and Dan Ertz made their debut for the team, each with fine showings.

The day started off rocky for Dan Spray,

Team Type 1-Omaha's Craig Harding found himself mixing it up with some tough southern racers at the zMotion Sunrise Classic, an up-and-coming event in the south Florida.

Adian Olivera photo

Craig posted this report on Facebook: "Mens Masters 45+ had 68 racers. It was a circuit race around an arena on a 1.7 mile course. It was a winding road

3-1 ratio & 8 cm height rule will not be strictly enforced in 2010

(From USACycling.org)

Following a recent notice from the UCI, the sport’s international governing body, USA Cycling will be able to adopt a “tolerant” attitude towards bicycle compliance in 2010 for all races below 1.1 or 2.1 and especially in junior, women and masters events. This would include the 1.2 and 2.2 races on the UCI calendar as well as USA Cycling National Racing Calendar events. Therefore USA Cycling will not be enforcing the more strict version of the 3/1 rule

Dr. Gabe Mirkin's Fitness and Health E-Zine
April 11, 2010

Virtually all competitive athletes train by taking a hard workout on one day, feeling muscle oreness on the next, and then recovering at a reduced intensity for as many days as it takes for the soreness to go away.  Then they take their next intense workout.  Intense workouts cause muscle damage, as evidenced by bleeding into the muscles themselves and disruption of the fibers and Z bands that hold muscle fibers together. 

This year’s Health Trek will run from April 19 - May 30.  As with the past several years, Elkhorn Valley Cycling Club will be participating. Two years ago we won the 5 member team competition, and last year we placed second.  Let’s see if we can get more than one team together for this year.  All it requires of you is to keep track of your activities and report the numbers to me at the end of the week. If you are interested in participating this year please contact me as soon as possible.

Full details of the program after the jump.

From Dr. Gabe Mirkin's Fitness and Health E-Zine

April 4, 2010

To be competitive, all athletes must train very intensely some of the time. New research from McMaster University in Canada shows that short term, high-intensity interval training on a bike can also provide you with all the health and fitness benefits of exercising less intensely for a much longer period of time