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Monday, October 29, 2012
In Boulder, Cycling, Yoga, and Social Media |
| In Boulder riding with Steve. |
Sitting in class tonight in Boulder at the Social Media class. Good information on how to reach out from my blog site and my Tweets. I WILL try to do these much more often.
What I really wish I was doing is practicing my yoga like I did this morning, or riding with Steve in Boulder, like we did yesterday. We did a great 100KM Permanent Populaire. It's our endurance riding for the week. I was quite tired from it because we rode fairly hard after getting two flats. One each. As a cycling coach I try to practice what I preach. At least one long cycling ride each week through the Fall and Winter months.
Next ride may be a 200KM endurance ride next weekend. Maybe start in Boulder and head out toward Masonville. Who knows..... the sky.................is.... the...........
Labels: Boulder, cycling, cycling coach, endurance riding, Social Media, yoga
# posted by Michelle Grainger @ 8:09 PM 7 Comments
Wednesday, October 24, 2012
Winter Riding Tips and the Denver Post. |
| Friend and client Catherine Shenk knows how to dress for a cold winter ride |
This blog comes at a really good time, for a couple of reasons and because the Front Range of Colorado is about to get a big blast of winter.First reason: I was quoted in an article today from the Colorado Denver Post titled:
"Personal Trainers in Colorado like Michelle Grainger train in cold"
http://www.denverpost.com/outwest/ci_21830510/personal-trainers-colorado-like-michelle-grainger-train-cold
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| Friends ride together |
Another good tip is that you really need to dress for all different kinds of weather.
Layering your clothes and wearing the "right" cool and cold weather clothing is key to being able to stay active all Fall and Winter.
I like to wear plenty of wool clothing. I wear SmartWool socks and base layer. I find it never gets hot when I sweat or cold when it's wet. http://www.smartwool.com/.
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| Dressing for a winter hike |
A trick I use, and I stated in the Denver Post article, to keep your feet warm, is to wear a wool sock and place a pair of panty hose over them. This works well to keep in the heat and the wool sock keeps your feet from getting cold when they get wet from sweat. Personal trainers in Colorado like Michelle Grainger train in cold - The Denver Post http://www.denverpost.com/outwest/ci_21830510/personal-trainers-colorado-like-michelle-grainger-train-cold#ixzz2AEqIq7S.
If it's really really cold out you can add a layer of tin foil over your cycling shoe and under your shoe cover to get an extra layer of warmth and wind protection to your feet. I've used this trick while riding a 200km ride in January when the temperature was only 17 degrees (F) for most of the day's ride. I have to admit, though, I was not the happiest of riders on this cold ride. Just too cold.
The take away of the Denver Post article and this blog post is that you should continue to work out all winter long. If you don't want to do the activities inside, go outside but bring friends with you and dress for the conditions you'll be riding, running, hiking in. And..... have fun!
Tuesday, October 16, 2012
My 2012 1000km Brevet in Nova Scotia
So we begin again....
We originally had planned to head over to Scotland and participate in their new 1000km but found out the event was full within weeks of opening. Since I had a broken hip at that time, we didn't sign up. Oh well. We found a great 1000km Brevet to do in Nova Scotia. That became the goal for the season. It would also allow us part of our Randonneur 5000 . (rahn doe ner) - One of the most prestigious awards a randonneur can earn. To be one of the recipients, a randonneur must do a full series of 200, 300, 400, 600, and 1000km brevets, a Paris-Brest-Paris randonneur event, a Flèche team ride, and the remaining distances ridden on sanctioned brevets for a total of 5000 kilometers. The qualifying events must all be completed within a four-year period. You can read more about all of the awards available at http://www.rusa.org/.
We were planning for temperatures in the 60s. Nop,e we got 100 degree days. Oh well-at least we had planned for the wrst weather conditions and got sun, instead.
We had a great start time of 6 AM and that allowed for plenty of sleep before starting the 1000km Brevet. There were 5 of us at the start and we ended up staying together for the event.
Welcome to Nova Scotia. http://www.novascotia.com/en/home/default.aspx. The ride started right near our hotel in Dartmouth. The controls were in Sherbrooke, Half Island Cove, Port Hastings, Whycocomagh, St. Peters, Aulds Cove, Antigonish, Stellarton, Brookfield, and back to Dartmouth. Wonderful things to look at and keep us occupied. From rolling hills and 4-8 minute climbs, to small lobster villiages along the inlets and coves. Little towns and many little cafes to fill up on food and water.
The controls were about 100km apart. A little farther that what we are used to in the United States. Staying with the local riders proved to be prudent because we are so used to a gas station or small grocery store every 30 miles; about half the distance were were getting with the controls in Nova Scotia. Besides-it was very enjoyable to have the local company of the local riders. Very hospitable!
Steve and I had planned well for the conditions and hills of Nova Scotia. Actually they were not like the hills of Colorado, so we were prepared. Something one needs to consider when going to another country or state for a Brevet event-know your terrain.
Many of the controls (which also meant the stops for food) were at Tim Hortons. Perfect for soup, sandwiches, and other treats, and liquiq consumption.
The biggest challenge for me was the humidity (with the heat). I had decided to double up my shorts for a softer ride on the sit bones but ended up with a heat rash. No worries here-I adjusted to this by wearing only one pair of shorts for the second half of the 1000kms. No big deal. But something to keep in mind when you travel to different conditions. We often think about the terrain and the weather-but the weather can mean higher humidity and not just rain or sun.
My favorite parts of this ride were the people we rode with. The riders form the Nova Scotia. http://www.randonneurs.ns.ca/ club were so nice and helpful. The volunteers had our meals in the hotels ready when we arrived and also had our drop bags delivered into our hotel rooms.
We stayed as a group which is such a treat because often Randonneurs ride solo or get very spread out in long Brevet events.
The controls were well placed apart and came at times when we really needed to refeul and get ice (hot temps).
The scenery was fantastic and just what I would expect along coastal terrain.
We almost never saw a car and when we did they were extremely polite. Really!
It was a fantastic trip and we are well on our way for our http://www.rusa.org/award_r5000.html award which, of course is tied to the mother of all 1200km Brevet events-PBP (Paris Brest Paris) "PBP" as it is commonly called, is a grueling test of human endurance and cycling ability. Organized every four years by the host Audax Club Parisien, the Paris-Brest-Paris Randonneurs is the oldest bicycling event still run on a regular basis on the open road. Beginning on the southern side of the French capital, it travels west 600 kilometers to the port city of Brest on the Atlantic Ocean and returns along the same route. http://www.rusa.org/pbp.html
Thank you to our new friends in Nova Scotia for making our stay and ride wonderful!
# posted by Michelle Grainger @ 2:06 PM 0 Comments
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