Fitness Training News

Sunday, January 27, 2008

Great Weekend and Great Ideas with USA Cycling

Some of the women that attended the Women's Leadership

My car pool partner, Kathie Reid-also a part time writer for Velo News.

This past weekend 30 + women met in Colorado Springs, Colorado at the
Olympic Training Center, (hosted by the USA Cycling Dept. ) for a weekend of learning, sharing, and brain storming.

We had such fabulous speakers - Lynda Ransdell, Kathy Beals, Lorrie Lee Lown, Kathy Zawadski, Cathy Sellers, Jim Miller and Suzie Riewald. They did a wonderful job and provided
all of us with some really good information.

The topics covered included the Female Athlete Triad, ex phys, pre and post natal concerns, eating disorders, and women's coaching and cycling programs. It was one of the best weekends I've had at these types of educational events.

The USAC is to be commended for their great support of this event. Sam Callan at
USAC has done a tremendous job at making this event happen. I had an especially good time listening to Jim Miller share great information about the women's endurance program at USAC. He had some great insight into women's racing and women's cycling programs.

We can all do more to get more women involved in the sport-and all sports for that matter.

I have to say, I've enjoyed helping out at the Performance Women's Mechanics Clinics, over the past several months.
And, don't forget to check out www.pactour.com for more information on camps and clinics. We have a women's camp coming up in April. Lots of good riding, information on cycling, and good old fashioned fun. # posted by Michelle Grainger @ 8:27 AM 0 Comments

Thursday, January 24, 2008

USOC hosting women's leadership conference I know it's been several days since I written anything. I've been so busy with work, riding, playing with the dogs, hanging with Steve, and well, life just gets busy at times.

This weekend I'm headed to Colorado Springs for a women's leadership conference at the Olympic Training Center. I'm looking forward to learning more about women in coaching and women as athletes. Lots of new ideas and information. Should be a great time.

Here's an article about the weekend, reported in Velo News, by Kathie Reid.
You can also read about it at www.velonews.com, in the feature section.

USOC hosting women's leadership conference
By Kathie Reid
Filed: January 24, 2008
A group of roughly two-dozen women will converge on the US Olympic Training Center in Colorado Springs on Friday to learn what they can do to encourage female leadership in cycling. They will be exposed to information from an impressive slate of attendees and speakers presenting an array of topics like health concerns for female athletes, opportunities and realities in women's racing, as well as unique considerations when training moms.

The conference is sponsored by USA Cycling, but Sam Callan, USA Cycling's Sports Science and Coaching Education Manager, gives credit for its creation to Kristen Dieffenbach, assistant professor of athletic coaching education at Western Virginia University, and Lynda Ransdell, professor and chair of kinesiology at Boise State University.

Dieffenbach said they saw a need for this type of gathering more than a year ago when statistics indicated that the number of female coaches at the NCAA ranks "has plummeted" since the 1970s.

Though the enactment of Title IX in 1972 brought with it an increase in female athletes and women's teams at the collegiate level, the percentage of those teams coached by women has decreased from a high of 90 percent in the early 70s to just 43 percent in 2006.

"There's some worries and concerns that young female athletes are not being mentored properly to go into coaching," Dieffenbach said.

Inspired by bigger conferences for women coaches that were initiated by the U.S. Olympic Committee and the non-profit WinStar Foundation, Dieffenbach and Ransdell worked with Callan to design a conference to specifically address the needs of female cycling coaches. Unlike NCAA coaches, Dieffenbach said, "Most people who are professional coaches in cycling are doing it from home. They're not doing it within an administrative structure. But still, you see very few women as team leaders and team managers or coaches within USA Cycling."

When they began conceptualizing the gathering, Dieffenbach said, they wanted to be sure people understood that their efforts to enhance female leadership were not in response to dissatisfaction with male leadership. At a USA Cycling Coaching Summit in 2006, Dieffenbach asked for a few minutes to gather the 30 or so women in attendance (out of close to 200) to gauge interest in a listserv for female coaches. That few minutes lasted nearly two hours.

"Everybody was so excited to have a network of peers," Dieffenbach said. "They loved their male colleagues - most of us had been mentored beautifully by men - but there is something to be said for knowing what it's like to be a female in a female pack ...or knowing what it's like to be the only female in a junior race...or be the only female official - stuff like that."

Ransdell described three primary goals of the conference, the first being to increase the number of women who coach cyclists. "There are good people who could contribute to the coaching world, so we're trying to encourage them to get involved and become interested in coaching."

A second goal is to increase the number of women interested in racing, and speakers will generate ideas for doing this. Lorri Lee Lown, the founder of VeloGirls, a large California women's race team that, according to Callan, does impressive work with juniors, will speak on Saturday morning. That afternoon, a panel of elite athletes, including retired professional cyclist and former world champion, Alison Dunlap, will share their experiences.

Ransdell and Dieffenbach agreed that their third and biggest goal for the conference involves networking.

Dieffenbach said she'd like attendees to leave "with a really strong network" and the ideas, resources, and enthusiasm to improve things in their own communities.

"We're not trying to put this forward to say we're the experts. We're trying to say, okay, there are a lot of people out there who have great knowledge. Here's how to find them," she said.

"There aren't just two experts in the country who can talk about women's health issues in cycling. There's somebody in every community ... How do we get their voices out to help them be heard?"

This fits with what Michelle Grainger hopes to gain from attending the conference. A former professional cyclist in Boulder, Grainger has been racing herself and/or mentoring others for almost 20 years, establishing herself as a sought-after coach and personal trainer through her business, Athletic Excellence (www.athleticexcellence.net).

Grainger, who mentors athletes at all levels, including Jason Donald (Slipstream-Chipotle), with whom she works on his core fitness, is a staunch advocate not only of women in cycling, but of the need for professionals to continually update their skills and learn from each other. She is looking forward to the conference largely because of the "concentrated environment of women" that will be represented.

"I need to know what's out there, and this is the best way to find out what's going on in women's minds from 27 different women," she said. "How else will a bunch of women, especially coaches or racers, find current information on women's topics in a concentrated area? This will be an easier way to put it all together."

Dieffenbach, Ransdell, and Callan anticipate that this conference is just the beginning. "It's a very beginning idea based on something done by other groups on a much bigger scale," Dieffenbach explained. "But we're a slightly different organization, so that's why we're so excited about it ... I don't think that this leadership conference is designed to be the end-all-be-all-let's-teach-you-everything-about-leadership [conference]. It's more about the start of the dialogue."

Callan said USA Cycling is prepared to provide as much support as it can. "The coaches are in a leadership role and certainly can influence getting more women into the sport and keeping them there as well ...We just want to try to do anything we can to enhance what's already going on out there and spread the word.

"[This conference] is a first effort, and we'll see what works and what we get feedback on that's positive, and figure out what to do in the next phase." # posted by Michelle Grainger @ 9:55 PM 0 Comments

Sunday, January 13, 2008

Awesome weekend of riding!

When you see a giraffe on the start of your ride, you know it's gonna be a great ride.

Steve and I rode a 33 mile ride today. It was my second ride (outside) for the weekend. Both days were almost completely sunny and about 37-39 degrees. Yesterday I rode with some friends for a 30 mile ride. It is the first time in about 10 weeks that I have been able to ride two days in a row. Now I know I'm back on the track to getting in shape.

Not that it was easy. The mphs and times were easy, but my body didn't think it was that easy. We did about 15-17 mph averages. Not bad. can't wait to get the times shorter and the mph averages back up past 18-20, and more. It is only January and since I don't race, I'm not in a hurry. Last year I was riding a little more and the mph averages were only slightly higher for this time of year.

Both days we rode Boulder out to Hygiene Road, down to 75th and then back to Boulder. Easy routes, nice scenery, and good friends to ride with. I could ride the same loops over and over without ever getting bored.

Had lots of fun riding today with Steve. Had to stop a few times to take photos. I didn't know he was in this one until I got home and loaded it on the computer. Goofy Steve. One of the reasons I married him. He keeps life from getting too serious.

Got an email from my relatives in Australia. We're planning a trip there to see my side of the family. We were trying to match that trip up with mountain Worlds but may need to go sooner than fall of 09. Will have to see how that one unfolds. So many places I want to go and so little time. Still, it's important to visit family because life really is too short. Also, it's hard to go somewhere without bikes for such a long time. it's pretty easy to travel to France or Italy and take bikes, but Australia??????? More than likely we can rent bikes and bring our own saddles and pedals.

The last week was very productive. Not only did I get a lot of work done, I also got my contracts into Rudy Project USA and Clif Bar. It will be great to go another year with some great sponsors. Rudy Project USA, Clif Bar, and KHS. # posted by Michelle Grainger @ 10:46 PM 0 Comments

Thursday, January 10, 2008

Fun time at the LUNAFEST, tonight

Tonight a bunch of us went to the LUNAFEST. What is LUNAFEST? Other than being a great event, for a great cause, and a great time watching short movies, it is a wonderful way to share time with people and share time with women.

Here's what LUNAFEST is in their own words:

"LUNAFEST was established in 2000 by LUNA, the makers of the Whole Nutrition Bar for Women, to simultaneously promote women filmmakers, raise awareness for women’s issues, and support worthy women’s nonprofit organizations throughout the U.S. and Canada.

LUNAFEST is completely funded by LUNA and run by a small, dedicated group of LUNA employees. 100 percent of all proceeds are donated to charity – 15 percent to the Breast Cancer Fund and the remaining 85 percent of proceeds go directly back to hosting community organizations.

Over the years, as LUNAFEST has grown from a single annual event to more than 100 festivals each season, LUNA’s commitment to this worthwhile program has grown as well. We are continually inspired by the individual and collective efforts of women – and we are awed by the results. To date, LUNAFEST has raised over $250,000 for worthwhile women’s organizations, while raising hope and awareness for the stories of women everywhere. # posted by Michelle Grainger @ 11:30 PM 0 Comments

Monday, January 7, 2008

Missing Santa?

If Santa didn't make it to your house this past Christmas, I know why............................ # posted by Michelle Grainger @ 1:16 PM 0 Comments

Sunday, January 6, 2008

What to ride in (clothing) when the temperature is below 45 degrees

HOW TO DRESS FOR HIGH 30s-TO MID 40 DEGREE CYCLING, SKIING, HIKING, AND SNOWSHOE WEATHER.

I found all of these at the Performance Bike Shop web site. Bonus: I think all of them were on sale.

-Bra top-I wear whatever I grab out of the drawer.

-Base layer- Craft. I like Smartwool but you can't beat the fit of Craft.
http://www.performancebike.com/shop/profile.cfm?SKU
=20961&subcategory_ID=1223

-Cycling shorts-today I wore Pearl Izumi capris.
But I also wear the Performance Ultra and Elite Short.
http://www.performancebike.com/shop/profile.cfm?
SKU=24344&estore_ID=1457
http://www.performancebike.com/shop/profile.cfm?
SKU=17565&estore_ID=1457

-Cycling long sleeve mid weight jersey
Not too bulky, not too thick. Something that works as a middle layer.
S0metimes I'll wear a Smartwool mid weight top, if I don't need pockets,
which if I'm wearing a jacket over it all , I don't.
http://www.performancebike.com/shop/profile.cfm?SKU
=23042&subcategory_ID=1211
OR
http://www.performancebike.com/shop/profile.cfm?
SKU=24365&subcategory_ID=1211
If the zipper in back is like a regular jersey pocket, good.
Sometimes I can't get into a vertical back zipper.
OR
http://www.performancebike.com/shop/profile.cfm?
SKU=22999&subcategory_ID=1211
OR
the Performance http://www.performancebike.com/shop/profile.cfm?
SKU=24397&subcategory_ID=1211

-Tights. I like the Performance Tri-Flex tight (http://www.performancebike.com/shop/Profile.cfm?
SKU=20998&item=10-5701&slitrk=search&slisearch-
without the chamois, so I can use it for multi sports) a
nd the other is the Pearl Izumi tights. Either is good.

-Jacket over jersey. I wore the Sugoi Invertor Jacket.
A MUST HAVE!
OR
If the temperature will get into the 50s you can layer with
the Sugoi Defiant wind jacket. What I would do is take that
jacket with another wind jacket of same weight or slightly
heavier and wear both of them until the weather got warmer.
Then it's easy to stash one of them in a back pocket. http://www.performancebike.com/shop/Profile.cfm?
SKU=23006&item=10-9565&slitrk=search&slisearch
ALSO- http://www.performancebike.com/shop/Profile.cfm?
SKU=24613&item=10-0256&slitrk=search&slisearch

-The Sugoi Invertor Jacket is a bit large/bulky to roll up,
although I have done that before.
http://www.performancebike.com/shop/Profile.cfm?
SKU=22998&item=10-9570&slitrk=search&slisearch

- Lightweight Smartwool cap that came down far enough
to cover the back of my neck BUT i usually wear a "Buff"
neck, cap, face, thing under my helmet.

-Sunglasses- Rudy Project Wizzards
http://www.rudyprojectusa.com

-Gloves. I must have 100 pairs fo gloves. I am constantly looking
for warm gloves. I have such a hard time keeping the hands and
toes warm. I've actually considered getting electric/battery liners.
But today I have no problem. I wore Pearl Izumi Inferno gloves with
little air hand warmers inside.
http://www.performancebike.com/shop/Profile.cfm?
SKU=22938&item=10-9453&slitrk=search&slisearch

And last but not least:

-Booties. If you have lighter weight booties you can always place your
feet in plastic bags and then into your shoes. Of course, wear socks.
I always wear Smartwool socks. All year long. No cotton for me.
Unless the weather is dry and above 50, I wear Performance Neoprene
Booties. These work really well.
http://www.performancebike.com/shop/Profile.cfm?
SKU=24344&item=10-0082&slitrk=search&slisearch
I have about 10 pairs of shoe covers. I wear them at different times.
If you want you can wear two layers of light to mid weight booties.
I did that last week when the temperature was about 45 and it worked.

So there you have it. I hate being cold and I don't want to miss out
on winter and early Spring riding so I have perfected the art of staying
warm while doing cardio, outside, when it's cold.

If I can jump into the reservoir when it's 23 degrees outside I should
be able to stay warm while recreating outside.

# posted by Michelle Grainger @ 7:32 PM 0 Comments

Thursday, January 3, 2008

Thank you Jason Donald of Team Slipstream/Chipotle A special thanks goes out to Jason Donald from Team Slipstream/Chipotle. http://www.slipstreamsports.com
He wrote a very nice testimonial for me on doing the core function exercises I provided for him. It is a pleasure to work with him, and a few other members of Team Slipstream/Chipotle.

I look forward to watching these great young racers prove to the world that drugs are not needed in racing. They are giving the sport of cycling a boost of good energy, integrity, and sportsmanship. Thanks Jason and Team Slipstream/Chipotle.
GO TEAM SLIPSTREAM/CHIPOTLE

"I have been doing Michelle's core strength exercises for three months now, and I can tell you now after being able to train and realize the black-and-white difference between having a strong back, abs, and general core, and not doing anything but riding, is such that you might as well not even ride your bike seriously if you aren't incorporating a good core workout as well. It really is that essential. Your leg strength is useless if you don't have a strong foundation to push against. A strong core utilizes your leg strength more effectively than riding alone, and in order to be efficient and make the best use of your time this has to be a part of your training. Period."

"It comes down to the seriousness of your effort to become an accomplished athlete. It doesn't matter what level you ride at, if you want to be the best, you will incorporate core workouts into your training. If you don't, then you aren't training as effectively as you could be. In essence you aren't riding people off your wheel as quickly as you could be."

Jason # posted by Michelle Grainger @ 11:13 AM 0 Comments

Happy New Year ride.

With the new year comes new riding. Not new rides, because all of the rides we/I do are awesome to me. Since I ran into Boulder Reservoir and hiked for New Year's Day, we (Steve and Catherine and I) decided to ride Long Neva on the 2nd.

Temperature was supposed to be 40 but when we left and came back it was 38 degrees. Oh well, I had heaters in my shoes, 2 pairs of booties on my feet, three tops on and a jacket, extra warm gloves, a hats and a helmet. I was warm.

The ride was slightly quicker than I have been riding. Remember I have only been back on my bike for 2 weeks, with a 7 week hiatus.

Today, it's hike with the Girls and Steve and a gym workout.

Happy New Year. # posted by Michelle Grainger @ 11:00 AM 0 Comments

Tuesday, January 1, 2008

I am a Polar Bear Plunger

Photo from 9 News TV.

A plunge for Alzheimer's. Did you know half of every single person over 85 has Alzheimer's? In 2050 16 million Americans will have Alzheimer's. It will cost 400 billion dollars in yearly medical cost. Yikes. Better do something now.

Today is the first day of the next new year. 2008. Somehow I really feel it is a new beginning. A new outlook. Yup, a new year. I had the best start to any new year, so far.

Steve and I went to the Boulder reservoir this morning. We went to take photos of my friend doing the "Polar Bear Plunge". Low and behold, when standing in line, I decided, why not. When would I ever do something like this? Why not break the mold? Why not break out of the normal box. (Thanks Clay). But I didn't plan for it, and in fact, I had many layers of winter clothing on. So, I went back to the parking lot, asked a bunch of people if they had extra shorts or anything else I could wear into the water. I saw a young women and man getting out of their car. The women didn't have any more clothing but the awesome dude, Justin from Brighton Colorado, said he had an extra pair of boxers that he was going to use for after the swim/plunge. He would give them to me, if I wanted them. He was so nice and he gave me his boxers and off I went to sign up. All for a good cause. Alzheimer's.

20 minutes later I was standing back in the swimming line with 500 + of my best New Year's Day buddies. And then out turn came. Off came all of the winter clothes. Down to the Victoria Secret bra and Justin's boxers. Oh yes. I kept my SmartWool socks on. Then, off we went, running into 39 degree reservoir water (of which a bulldozer chopped away a place in the ice for us to swim in) in a air temperature of 23 degrees, dunking my head under, and baptizing the great new year to come.

What a way to be spontaneous! Yup, crazy.... running into 39 degree water in 23 degree air in some unknown man's boxers. It made me feel so wonderful. Alive. Of sound mind (sort of) and I still have this stupid grin on my face.

To top off the great day, we all went walking with The Girls. Life cannot get much better than this.

Tomorrow I'll ride! # posted by Michelle Grainger @ 11:02 PM 0 Comments

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