This Patagonia Shipping Announcement is brought to you by the holiday shopping season. Every $100 order placed on or before 12/14/09 gets free ground shipping, and that makes now a great time to tick your gift list.
Offer ends December 14, 2009.
Andy B
outsideallday.com
Cyclocross National Championships
Bend, OR
December 10-13, 2009
Sheek is making the 17 hour drive to Bend, OR as I write this. Crap the course looks cold!
Click below for more info on the 2009 Cyclocross National Championships:
www.usacycling.org/events/2009/cxnationals
HT CXMagazine.com for the video.
Andy B
outsideallday.com
Julie and I stayed the night in Boulder last Friday with the kids, Carter’s favorite thing is to stay in a hotel, I’m 100% sure he could live in one full time. When we arrived we cruised around some of our favorite shops with the boys. Of course we had to stop in at the Boulder North Face Store.
One of the down sides to my job is travel for work, I’m gone 4 – 6 nights a month. I’ve been using the same Samsonite suitcase for the last 5 years. One of the zippers broke a few weeks back.
While browsing I came across:
Why I love it:
- It’s carry on size
- Well priced
- Has all of the slick bells and whistles of a bag twice the price
- Lifetime warranty backed by The North Face
- It’s has a bullet proof build
If there was such a thing as a perfect piece of luggage, the SIDETRACK 19 is probably it.
Please Santa, please, I beg you, I’ve been really really good this year 
Andy B
outsideallday.com
SCPS #13: Gene Galinedo Memorial Turkey Trot Cross – Sunday, 11/29
What an amazing day of racing to end the month of November and the SoCalCross classics brought to you by Shimano… The Gene Galindo Memorial Turkey Trot Cross 2009 turned out to be a classic with nearly 350 racers showing up for a cool and breezy fall So Cal day. ReMax provided a waffle breakfast for the early morning course workers from PAA and the St. Francis Knights high school mountain bike club.
The course, as usual, did not disappoint but there were more mulch piles about than ever before making for loose single track type turns in the trees. There was one double barrier on a small incline and a run-up including three steps on another 180-degree off-camber downhill turn. Two fast straight passes through the sand pit. The wind certainly played a factor with dirt masks worn by many in the end. With some rain/moisture it would’ve been a little friendlier as most riders said it was a little too dusty but this is the life in sunny Southern California.
One unique aspect of this year’s race was the dominance of top-level mountain bikers in both the elite women’s and men’s classes. In 35+ 1/2/3 multi-time four cross world champion Brian Lopes showed up and won proving that you must be able to pedal fast — even when your main style of racing is going down hill! MTB Pro Heidi Volpe (Sho-Air) gave ‘cross a try on her 29er. In the Elite Women’s race, National Ultra Endurance MTB Champion Pua Sawicki came to play. And in the Elite Mens race Sid Taberlay — who is quickly becoming a CX mainstay in SoCal — and beginning to dominate the elite men’s race.
The morning competition did not disappoint with 35 juniors and youth leading the way and highlighted by sponsor Yucycle (www.yucycle.com) who provided each junior winner with a brand new Yucycle! You couldn’t cross the infield without seeing people pedaling away on these unique three wheeled cycles.
The women’s masters 35+ field just about matching the 45+ men’s participation, which was the largest wave of the day: 45+ and 55+ masters men who were followed by 41 – 35+ riders and the cat 3/4 women.
After the morning action it was the elite riders who took the line who not only looked for the podium spots and prize money, but they knew the elite champs also took home specially engraved belt buckles commemorating their wins.
Elite Women:
In the Elite Women’s race, National Ultra Endurance MTB Champion, Pua Sawicki (Mata/Ellsworth) was present to take on the youth who is dominating the elite women’s field. Sawicki had a tough battle back and forth with Rivera, but proved she can race short, intense races defeating reigning SoCal elite champ Coryn Rivera (Proman) who finished second after-sustaining an injury from a crash with Sawicki. What an amazing finish it would have been. In third it was soon to be series leader, Kendall Ryan (Team SoCalCross-CICLE), followed by her teammates, sis’ Alexis Ryan in fourth and current series leader, Dot Wong to round out the top five.
Elite Men:
Sid Taberlay (Sho-air/Specialized) took the hole shot. John Bailey (Bailey Bikes) took the lead before the tight technical turns in the trees and lead the rest of lap one with a large group strung out behind. Bailey’s teammate John Behrens took over to lead lap two with a large group still together including all of the favorites. On lap three Taberlay attacked before the tight turns splitting up the group.
Mark Noble (Nonstop Ciclismo) and Brandon Gritters (Rock N’ Road) were in the first chase group. Behrens, Gary Douville (Platinum), Jason First (Pioneer), and Brent Prenzlow (B&L/Celo Pacific) were the second chase group. On lap four Tableray increased his lead and Prenzlow bridged up to Noble and Gritters to lead the first chase. Unfortunately, the recently titled district champion Douville was having an off day due to the dusty conditions and pulled out.
By lap five Taberlay was out of reach, but the race for second was still tight. Noble bobbled a corner and Prenzlow and Gritters moved ahead to hold a small gap over Noble.
Going into the seventh lap Gritters crashed hard on some high-speed roots and Prenzlow ran into the back of him. Their bikes tangled and Noble took advantaged to surge back into second. Prenzlow was first back on and chasing as Gritters has to remount his chain.
Noble held a seven second lead over Prenzlow with Gritters another 12 seconds back followed closely now by Behrens, who was looking to strike. Taberlay had now extended his lead to a minute. Noble was not looking to get back to the leader as he worked hard to hold off Prenzlow. Gritters was still fourth with Behrens really close and another rider Jason Siegle (Bike Religion) moved up getting close to Behrens.
On the final lap Taberlay easily rode in for the win with Noble second and Prenzlow third. Gritters held off a hard charging Behrens for fourth while Siegle’s efforts were awesome he could not get Behrens to ride in for a close sixth with Bailey seventh and Kyle Gritters (Rock N’ Road) in eighth.
Thanks again to all who come out and our great sponsors. It was another great week of racing. Remember, there are only two races left in the Prestige Series for 2009. 2010 will bring you SoCal ‘Cross Fever, but next week we hit Balboa Park & the velodrome in San Diego as Adams Avenue joins the Prestige Series for race #14 of 15!
3rd Annual Rock N Road “Hunger Ride”
Saturday, December 19, 2009
For the third year, Rock N’ Road will partner with Second Harvest Food Bank to help feed the poor and displaced in Orange County. During December, if you bring in 3 canned goods or 3 of any other items on the list below, to any of the four local Rock N’ Road Cyclery locations, you will receive a Free Rock N’ Road Cyclery water bottle. We encourage all our customers to come in & give a little to those who need it most.
Needed Items:
Canned meats, canned fish, beef stew, chili, pasta, macaroni & cheese, rice, beans, Canned fruit & vegetables, canned juices, soups, hot & cold cereals, peanut butter. We would also like to invite you to come and join our “HUNGER RIDE” December 19th. The ride will be starting at 8:00 a.m. from our Irvine location 6282 Irvine Blvd just off the tollway, but please arrive by 7:30. There will be a post-ride breakfast compliments of Chick Fil A.
The ride will head counter clockwise through Santiago Canyon (approx. 33 miles). We will regroup twice on the ride. No one will be left behind. Additional miles will be added afterwords for those really hungry people. Hope to see you there! For more information check our website at http://www.rocknroadcyclery.net or call our Irvine Store 949-733-2453.
Andy B
outsideallday.com
Flight School
By Craig DeMartino
November 30th, 2009
“Just point ‘em.”
“What?!”
That was how the day was shaping up. I was standing on top of a 35-foot SnowFlex ramp in Copper Mountain’s new indoor jumping facility called Woodward. The young guy who just gave me the instructions, which I was really having trouble doing, had just walked me and my kids through an hour-and-a-half lesson on how to fall and jump into a foam pit. The part he left out was the part about this ramp. Now don’t get me wrong, I was all about doing these jumps, but I guess I thought we would kind of step our way up to it, not start there as our first jump.
Click here to read the rest of the story and to see more pictures.
Andy B
outsideallday.com
6 tips to good recovery nutrition
By Colorado Premier Training
Sign up for their free newsletter at: www.coloradopremiertraining.com/newsletter
The 6 most common real world nutritional pitfalls, and the simple solutions to correct them to optimize recovery.
Pitfall #1 – Failing to prioritize recovery nutrition by socializing after a race or packing gear/bike away resulting in delayed feeding.
Solution – Sure it can be fun to hang out following a race and replay the deciding sprint or get a head start on packing up and leaving. Furthermore, most experts recommend eating something within the first 30 minutes to an hour so what’s the hurry? Well in the majority of studies examining glycogen replenishment athletes are fed immediately following the completion of an exercise bout. Thus, what you practice in the “field” should mimic the conditions of the “lab” as closely as possible. Make it a priority to eat and drink as soon as stepping off the bike as possible.
Pitfall #2 – Inadequate fluid consumption to replace sweat losses and allow for optimal glycogen replenishment.
Solution – You’re probably familiar with postexercise fluid recommendations to replace losses from sweat but few are aware that additional fluid is required to restore glycogen to preexercise levels. This is due to the fact that three grams of water are required to store one gram of glycogen. Since trained athletes will need to replace more than 600 grams of glycogen following exhaustive exercise, fluid and carbs should be consumed together. Research in this area is scanty at best but suffice to say simply drinking to replace sweat losses may not be enough to ensure optimal glycogen replenishment. To be safe, consume 16-24 oz of fluid not only at the first postexercise meal but also during every hour during the recovery period.
Pitfall #3 – Using the excuse of a hard effort to fill up on high fat junk foods and empty calories.
Solution – It is far too easy to use the need for increased calories after exercise as an excuse to fill up on high-fat content junk foods. The problem with this practice is two-fold. First, the consumption of fat interferes with your ability to ingest adequate carbohydrate and secondly fat is not nearly as an effective stimulator of insulin release as carbohydrate. Both of these follies result in inadequate glycogen replenishment and poor recovery. Resist the urge to give in to the temptation of dietary indiscretion and find peace in knowing you’re feeding your body only the highest quality fuel by selecting high carbohydrate lowfat foods.
Pitfall #4 – More than enough is not better than enough.
Solution – Although it is vital to consume carbohydrates in the post exercise state it is also vital to have some method to your madness. I have seen several cyclists who go about their eating in an unscientific haphazard fashion only to find that they gain weight from their post ride binges. Aim to consume 1.0 to 1.5 grams of carbohydrates per kilogram of bodyweight every two hours following exercise. Consuming more than this range will not result in greater glycogen replenishment and if done so chronically may result in undesirable weight gain.
Pitfall #5 – Overconsuming protein in the false belief that muscles require excessive quantities following exercise.
Solution – As stated previously, favoring other nutrients over carbohydrates leads to inadequate carb consumption and decreased stimulation of insulin release. Limit protein to one gram for every 4 grams of carbohydrate to replace what is lost through exercise. This 4:1 ratio of carbs to protein appears to have a multiplicative effect in stimulating insulin release.
Pitfall #6 – Following recovery nutrition guidelines for only the first meal after exercise.
Solution – You may be avoiding all of the above pitfalls but only at the first meal. Again, since trained athletes can store upwards of 600 grams of glycogen in muscle and liver it is necessary to consume carbohydrate dense meals every 2-3 waking hours until the next ride or race.
By avoiding these common pitfalls and implementing sound recovery nutrition principles you can be assured of recovering fully for a long season.
I’ve added a personal 7th tip, don’t forget your Fluid Recovery Drink! Tastes best ice cold!
Andy B
outsideallday.com
Training: Have a Plan
By Ainslie MacEachran
Date: 11/29/2009
I spent a few years living and racing in Europe. For the most of the time it was a good experience and a good time. But I look back on it now incredulously and think, “ What were you thinking?” And not from the perspective of “what were you thinking racing in Europe?” But what was my plan? The truth was, I didn’t have one. I didn’t know what races I was doing, I didn’t’ know how I was going to set up my training from week to week, and month to month; but, in general, I was taking a ‘fly by the seat of the pants’ approach.
Click here to read the rest of the article.
For more info on Ainslie and Colorado Premier Training go to:
www.coloradopremiertraining.com
Happy base training!
Andy B
outsideallday.com
