ANNAPOLIS BIKE ROUTES

Here are several new bike routes from our training center off General's Highway. When you click on a route, look left across the route toolbar and click on "show," and when the drop down window opens click on "cue sheet." You'll get a full cue sheet for the road, telling you where to make each turn. Print it out and take it along.
You'll see an elevation profile in the same drop down window. Don't let them scare you. There are no really big hills around here!
Please, remember we share the road with cars, potholes and all manner of debris. Be alert and be safe! Take particular care when making left turns. (These routes take a couple of minutes to load. Click on the number below.)

16.8 miles
19 miles
19.9 miles
23.6 miles
26.6 miles (Hilly)
26.6 miles (Less hilly)
28.6 miles
30.5 miles
31.5 miles - Sandy Point from downtown Annapolis
42.8 miles
45 miles
48.8 miles
52.2 mile
57.2 miles
80 miles
81.4 miles -- Queenstown (Also known as the Royal Farms ride)
86.4 miles -- Skyline Drive

TRANSLATING YARDS TO METERS?

Q: I had a question about the pool. I've got some intervals this week. It looks like the times my coach has set are based on yards. Is there an easy formula to convert those times to a meter pool?
A: To go from a 25 yard pool to 25 meter pool, you add 10 percent. For example, if your interval is 1:40, that's 100 seconds. Ten percent of that is 10 seconds. So, a 100 meter interval would be the 1:50.
Obviously, it doesn't work out to be that clean for all intervals, so you have to round to the nearest five seconds if you're using a pace clock. For example, someone on a 1:25 interval for 100 yards would come out to be the 1:33 interval for 100 meters.
More questions? contact Coach Jenn at jenn@kmotionsports.com

IN PAIN? IT'S NOT YOUR SHOE BUT YOUR KINETIC CHAIN

Are you experiencing knee pain? Foot Pain? Hamstring strain? A common reaction to any running injury is to change your running shoes. However, it is not just your shoe. The problems lie Elsewehere and it's a matter of correcting your Kinetic chain.

On March 3rd, Brenda Schaeffer, Physical Therapist will give a presentation on "It's Not Just Your Shoe: A Beginning to Understanding Your Kinetic Chain". If you are interested in attending please contact us! It will take place at Elite Movement Connections at 6:30 pm.

Here is a great article which explains the Premise.

Cheers,
Kerri

TRAINING TRAIN WRECK

Q: My training plan has derailed over the last couple of weeks. I've only gotten a couple of workouts in, and I wondering if I should start doubling them up until I catch up again.
A: In a word, no. If you've been working with a coach, check there first to see how best to get back on track. If you've been building your own training plans, and things have just been out of kilter for two or three weeks, break in with a couple of easy workouts and then back
the plan up to where you were three weeks ago and start over. Though you might be able to throw a swim of moderate intensity in on days when you bike or run, doubling up workouts will stress your systems and tee you up for an injury. The overload-recovery-adaptation training approach is a process. Circumstance has disrupted your process. Patience and caution are the watch words as you resume. The good news is that you'll be surprised how fast you get back what you've lost, and you may discover that layoff allowed for some necessary healing of aches and pains.
More questions? Contact Coach Ashley at ashley@kmotionsports.com

IT'S TIME TO LOSE A FEW POUNDS

Q: Work has been rough the last few months and I'll piled on more pounds than I realized. I've got a race coming up in just six weeks. Is there any real trick to taking it off fast?
A: Watch paid TV, particularly between midnight and 5 a.m., and you'll find plenty of options, but if you're up anyway, try real exercise. For all the smoke and mirrors out there, the formula for success remains "calories in, calories out." A sedentary person can go on a fad diet, cutting out all the junk food they normally eat, and lose 8 or 10 pounds in a week. As an endurance athlete, doing that would be foolish and counter productive. A crash diet will rob your body of the fuel it needs and crash your training program too. Losing much more than a pound a week is a losing proposition, so don't get carried away.
A German named Jan Ullrich was considered the most talented bike rider of the era dominated by Lance Armstrong, but he got heavy, had to crash diet before the Tour and didn't have the strength to match Lance. If you want to read a great new book on the subject, pick up Racing Weight by Matt Fitgerald.
More questions? Contact Coach Ashley at ashley@kmotionsports.com

GETTING AHEAD DURING THE WINTER

It's been the harshest winter in a decade and I bet your getting tired of the snow, the ice, the rain, and your blessed indoor trainer. Yes, I have gotten to the point of wanting to toss it to where "the sun don't shine". My road bike hasn't hit the asphalt since the beginning of November. However, I am taking the optimistic approach and keeping in mind all the things that indoor trainer riding can do to stay ahead of the people who live in those warmer weather climates.

I ride at least once a week on my trainer even during the summer months. Here are seven good reasons to take advantage of your indoor trainer riding.

1) It's safer indoors. You don't have to worry about a blessed car speeding by, debris, pedestrians. It's just you and your "ride".
2) It's warmer. Obviously. Riding in 20 degree weather with 4 layers of clothes can weigh you down like a cement brick.
3) You'll save time. Yes, training indoors saves you time because you are pedaling against a continuous resistance, without the idling of riding downhill, or slowing for traffic and signals. A solid three hour ride on the trainer equates to about 3.5 to 4 hours on the road.
4) You can go MUCH harder than you can outdoors. The indoor trainer can produce good results. It allows you to undertake training that is hard to achieve on the open road. You can go so hard that may want to puke over your handlebars and the bike remains still and ready for another REALLY hard effort.
5) You can control and monitor your progress more effectively. Ride indoors and you can make certain that each time you ride the conditions will be pretty identical. This means you can effectively monitor your progress from session to session.
6) You can sprint and sprint further because there is no sprint line.
7) You can build your top end power and be able to sustain it longer at even pace without ANY downhills.

Here are two of my favorite workouts:

Warm Up: 15 minutes (zone 1 easy)
Interval 1: 15 minutes at 80% of lactate threshold/power
Interval 2: 5 minutes at 90%
Interval 3: 15 minutes at 80%
Interval 4: 3-6 1 minute Power Intervals at 101+% with 1 minute rest in between
Cool-Down: 10 minutes (zone 1)
________________________________

Warm-Up: 15 minutes (zone 1 easy)
Interval 1: 20 minutes at 80% of lactate threshold/power
Interval 2: 4x(5 minutes easy, 5 minutes at 90%)
Cool Down: 10 minutes (zone 1)

Don't be sad, just get even.
Cheers
Kerri
kerri@kmotionsports.com

FLYING TO A RACE?

Many airlines are now charging fees for carrying any luggage. Most are charging $20.00 per bag. If you are planning a destination race and need to bring your bike, the costs of carrying a bike box vary on each airline. Also, many races organizations are offering to ship your bike for cost to its destination. If you have not made your 2010 travel plans yet, it may be worthy to look into the costs listed below while choosing your flights or choosing to ship your bike.

US Airways--$100.00 each way
Delta/Northwest--$175.00 each way plus a charge if over 50 lbs.
United--$175.00 each way
American Airlines--$150.00 each way
Continental--$100.00 each way plus $50.00 if over 50lbs.
Southwest--$50.00 each way
Air Canada--$75.00 each way, if it's additional bag $100.00 extra fee
Lufthansa--$150.00 each way, plus $250.00 if over 50lbs.
British Airways--$50.00 each way
Qantas--free if 140cm in length, 30cm in width, 80cm in height
Frontier--$75.00 each way, $75.00 if over 50lbs.
JetBlue--$75.00 each way, $50.00 if over 50lbs.

NOTE: an extra baggage fee may be charged if your bike box is in addition to an another bag.
UPS and Fedex prices vary depending on destination but can be quite pricey and risky if not packed correctly. Also, damage can incur more often during ground shipment.
Cheers, Kerri