The First NTC Adventure-Frisco TX- Part 2

THE RACING

Part 1 was all about the travels, yes stressful and never ending.  Part 2 is all about the races...... ok and maybe a little entertainment fluff.  Duh, this is my blog.

Friday Night

Match sprints, ya, I probably wouldn’t have competed in this event if I was at home, but it was a perfect opportunity to get in some track time and do a couple of leg openers before the endurance racing the next day.  We were seeded based on our flying 200.  Why did no one tell us to bring an aero helmet for this?!  Sprinter newbie’s:/  We ended up 4^th (K) and 6^th(J), so we got seeded with people slower then us for the first heat......... and yes we both won.  Unfortunately, we both lost the second, which was soooo frustrating!  I just don’t know what I’m doing.  Sprinting is mentally challenging.  Korina and I were both a little disappointed, but then we had to remember the purpose of this trip.  It was not to win the match sprints.  It was to contest the NTC endurance events and the match sprints were to be smaller gear leg openers.  That they were!

Always a Mishap or Two or Three. We got out of the track late and back to the house around 12pm.  We decided to change up the bars before bed since we needed to be up early.  Korina over tightened her headset and stripped it.  Oh CRAP!  Thank goodness for wonderful hosts that worked until 2am calling people, finding parts, setting up a meeting with a mechanic, etc so that we could get everything resolved.  I packed up the car and got our food ready for the next LONG day. 

Bike building- well trying

Busting out all the tools for Korina's broken headset 

Saturday Morning

I woke up STARVING, ate and we headed to the track for the morning IP session.  I decided I wanted to be cool too, so I over tightened my front skewer resulting in totally stripping it!  The front wheel was so loose I couldn’t ride.  I tried to remain calm since the IP was in 2 hours.  Thank heaven we arrived early.  I found a super nice guy that gave me a new skewer. Yay!  Why do these things ONLY happen when we are a couple states away from home?  A Wednesday night track race would have been a much better time for a mishap. NOT before my first NTC IP.  Ag.  To top it off, my name wasn’t even on the start list!  I had to run up to the officials and enquire about why I wasn’t on the list.  They quickly added me on. Whew, just another thing to deal with.  I needed to clear my head.  I got on the track for a few efforts and made sure I was comfortable on the bike and in the pursuit bars.  I got on the rollers, hydrated, more rollers, stretched, more rollers, hydrated, more rollers, repeat and repeat.........

Korina on Rollers

Me on Rollers.... with my booties before I was told to take them off.

This is what track racing is all about- putting your feet up

The Individual Pursuit. Korina and I somehow kept it together and totally rocked the IP. We didn’t know what a good IP time for the Superdrome was or what our splits should be. We just did as we were taught and rode consistent and smooth as we encouraged and cheered for each other. We ended IP 2^nd and 3^rd at 4:08 and 4:11.  We had a few hours before the evening races, so we headed back to the host house and got in the nice ICE pool and ate some lunch. 

IP Podium 

Pinnacle Poolside

Saturday Night Racing

Korina’s Aunt and Cousin happily greeted us as we returned to the Superdrome for the evening races.  It was sooooo wonderful to have some support away from home.   We wanted to show off for them in the 250, Points and Elimination.

Flying 250.  They flying 250 was a new one for me.  I got to practice a bit during the match sprints night, so I knew what to do. It was just a matter of executing that!  I finished 3^rd... who knows how.  Keith says the only reason why I did well was because it was a “flying” start as opposed to a “standing.”  Oh, I did find out that aero booties are not allowed on outdoor tracks.  I must have missed that memo.  I tried to tell the official that my feet were cold, but he wasn’t buying it in the 90+ degree heat and horrible humidity. Geeee.  Can’t give the endurance gal a break.

Points.  I just love the Points race.  There really isn’t all that much to tell.  Korina and I just did a lot of attacking so that we could get gaps on the field to take points.  She finished 1^st and myself 2^nd.

Elimination.  Oh my.  I generally hate this race.  I am soooo horrible at it.  I attended one of Larry Nolans Elimination clinics a few weeks ago to get a little practice in.  I learned a few tricks of the trade.  My trick of the trade (not so sure I learned this in the clinic) was to ride the front the entire race.  Yes, that IS exactly what I did.  I couldn’t complain when Korina got me at the line for 1^st.  I was completely satisfied with second and I didn’t have to slow and surge and slow and surge.  I just got to ride my own happy pace.

Points and Elimination Podium

 (Yes i know this is upside down- Ill fix it later)

The races were over for the evening and we were in serious need of some calories.  Before we headed out for Applebee’s I had to demonstrate to Korina’s family the magic of a changing skirt.  Well, it was windy.  Lets just say the demonstration ended with, “Well, it works at Hellyer.”  My love for her family grew to an entire new level when I found out her aunt is a nurse and totally into nutrition and physiology while her cousin loves cats! YAY.  It was another late night.  We did some hand washing of the Jakroo Hellyer skinsuits and went to bed around 1am. 

Sunday Morning

I AGAIN woke up starving a 5:30am. Ag.  I even ate a big dinner!  A girl can’t sleep with a growling belly.  I grabbed a snack and headed back to bed till 8am, and got up to eat again.  Haha.  We packed our bags and headed for the track!  I again tried to be cool..... but this time decided NOT tighten my front screwer before getting on the rollers. Doh!  I forgot I had only hand tightneded my wheel when I took it out of the car. It took 20 min of wabbly rollers before I realized it.  I swear someone up above was watching over me this weekend.  That could have been bad, really bad.  Luckly I had survived to compete in the last two races, scratch and 500.

Drying Jakroo skinsuits on our way to the track

Scratch.  The scratch race was 40 laps.  Korina and I were pretty excited about that.  The longer the better!  We ended up lapping the field with Lauren Stevens (who rode the TOC TT!) and one other rider.  Lauren, Myself and Korina got off the front again taking 1^st, 2^nd and 3^rd respectively.

Scratch Podium

500.  Oh the 500... you suck!!!! I suck.  I need to work on my standing start for a start. Oh my, I don’t want to talk about it. Korina got 5^th though.  We would both really like to get better at that one.

Wrapping Up The Omnium. The races were over.  We had competed in 7 events over the course of 3 days.  We were pooped.  We ended up taking 1^st and 2^nd in both the Matrix Cup Omnium (accumulative overall) and the NTC endurance omnium (IP, Points, Scratch).  It looks like I not only need to work on my 500, but my podium pictures. Oh well.  After the podium shots I was told by one of the officials that I was needed in the Press Box. I had never been called away to a Press Box before.... Fancy business!  I made my way up to the official Superdrome headquarters and met with the race promoter.  The weekend races were dedicated to a local teenage girl (Megan) that lost her life too soon in a tragic biking accident.  Encased in a large glass frame was a pink jersey with her beautiful young image imprinted on it.  The promoter handed it too me and explained that as an omnium winner, my name would be added to the frame in Megan’s honor.  I was so honored and touched as I met her father and shook his hand.  Tears were brought to my eyes as I gave him my condolences. It was such an emotional moment for me on so many levels.

Overall Matrix Cup Omnium

Photo With Megan Baab Scholarship Jersey

The Rush. The evening wrapped up and Korina and I quickly dismantling our bikes.  We packed them away in the Mario cart and headed out on the road.  We were low on gas and siri once again gave us a run for our money.  We made it to the car rental, missed our first shuttle, couldn’t fit the bike bags in the elevators and had a heck of a time checking our oversized “massage tables” .... nope, didn’t get a discount, but we tried.  Darn UNITED.  Well, we made it!  Sweaty, gross, bike greasy and tired, but we made it!

Lugging these bags around is even more difficult on no sleep and lots of exercise!

Waiting for our "Odd size baggage"

After Keith so kindly picked us up from the airport, he quickly began

checking for travel (aka Jen) damages.  I passed!!

Upon my arrival I was completely surprised to find a little

something from a special friend, Sara Clafferty.

Our NTC adventure will continue in Blaine MN for Nature Valley Fixed Gear Classic June 6-8. Maybe next time we will get a batmobile?!  For now- signing out - Luigi.

Korina found this picture- I love it!

Stay Tune, Ride Safe, Have Fun!

Thank you for reading,

Jennifer Marie

Thank you again to all of our sponsors.  Without you the NTC would not be possible for us.

HWTPP Sponsors Jakroo           Fast Forward Wheels           Rocktape         Enduro Bearings      SportVelo  Hughes Allmart  Insurance         Limar Helmets         Selle SMP Saddles       Betwixt Chamois Cream   Clif Bar            Clean Bottle         Rose Garden Health        Zealios Sun Barrier        Albabici  Pinnacle p/b Argon 18 sponsors Pinnacle Argon 18 OSMO Nutrition  Goodbye Frisco, TX and until next time!   Thank you to all the people that made the Matrix Cup possible. In Honor of Megan



The First NTC Adventure-Frisco TX (Day1-3)

Day 1: The Travel

Mr. Keith Hillier was kind enough to pack up my bike after a late night of pursuit training at Hellyer and chauffeur me and Korina to SFO to catch our flight.  Korina and I lugged our (actually Lala's and Franks that they let us borrow) bike bags (that are as big as us) around the airport until a fine airport employee gentleman offered to carry and check our bags priority.  Yep- pro status!  We got through security without a hitch...... well apparently Korina was trying to smuggle a jar of Peanut Butter through security! Haha.  Duh Korina, PB is a “liquid” and that jar is more then 3OZ..... who knew?  I guess I couldn’t remember what side of the periodic table PB was on!  What good is this Master of Science degree I hold? Hmmmmm. We made it through the gates and ordered some grande, never ending, super expensive chicken salads at the airport.  Beth Newell had given us a few words of advice; 1) Everything takes twice as long as you think and 2) Have fun and laugh a lot.  Those words proved to be true as we encountered some flight delays due to a tornado that roared through TX.  We touched down safe and sound, grabbed our luggage and took a shuttle to our rental car. Ohhhhhh, the joy of meeting our little Mario Cart for the first time.  We were tired from the late travel, but our Mario Cart only provided laughter as we attempted to fit 2 huge bike bags and duffle bags in the back seat.  We did it!

(Bags are packed and we are ready to go!)

(resemblance?) 

We decided that Korina gets to be Mario and I get to be Luigi for this trip.  Ya Ya – we did about 50 circles around the DFW airport a 2am........ Siri hates us!  We finally made it out and on the road to our wonderful host house Christine and Toby.

Looks like we made it to the correct house!

Day 2: Getting Settled

We slept in, ate breakfast, built up our bikes, did a little grocery shopping and tested out our legs at the Superdrome.  We spent an arm and a leg at a local natural food store and then went to a nice and cheap food mart that resembled a grocery outlet.  Just in case you were wondering, the stores do not give you bags or give you the option to buy one for 10 cents!  If you come to TX bring some bags or be prepared to carry your $150 worth of food........ yes, we eat a lot.  After the shopping adventure we were able to get to the track early to test out the legs and get a feel for the track.  The track is a bit of a Home Depot/Hellyer mixture being a wooden 250 meters and outdoor. I can’t wait to wear my custom Jakroo Hellyer skinsuit and race!  I have a feeling we are going to kick some a$$......... take a look at our STRAVA segment! (haha)

(I built my bike all by myself!)

(The Frisco Superdrome)

Checking out the track - How am I going to ride on that?!

(Look at those speeds!)

Today is Day 3.....

We rode the rollers, did some stretching and now I am updating everyone. :) We even had a wonderful little visit from two very nice Mormon girls this morning.  Their first question was, “What kind of pants are you wearing?” Answer, “Compression tights.” The second was, “Have you read the book of Mormon.”  Answer, “It’s a big book.”  Haha.  Question priorities.  

(Korina chatting with the ladies in her compression tights) 

Tonight the racing kicks off with match sprints.  Oh my...... I have never actually competed in this event, but it will be a great way to get comfortable on the track and do a few leg openers before the endurance racing begins!!! YAY!  We will be competing in all of the Women 1/2 events..... yes, even the sprints!

http://www.superdrome.com/admin/pdfs/2013_Matrix_Track_Cup_NTC_Schedule.pdf

Big thanks to all of our Hellyer sponsors and supporters: 

Jakroo         Fast Forward Wheels         Rocktape      Enduro Bearings     SportVelo

Hughes Allmart  Insurance       

Limar Helmets       Selle SMP Saddles     Betwixt Chamois Cream

Clif Bar           

Clean Bottle       Rose Garden Health      Zealios Sun Barrier      Albabici

Check back for racing details and wish us luck!

Thanks for reading,

Jennifer Marie (aka Zierke)

Central Coast Circuit Race (CCCX#1)

My January training has focused on pack skills, threshold work and time trialing.  Team captain Jane Despas has been very good about taking me out of my comfort zone and getting me on the local group rides; Spectrum and Noon.  This is something I have NEVER done until now.  I feared getting dropped or crashing.  I have now been on several group rides this January and have been just fine!  Stage racing is right around the corner and the time trial bike has become my new friend.  Time trialing is something I enjoy actually.  I love being the only one on the road with no one around to break my zone.  Now it is February.  It’s time to transition from training to racing.  Jane, Tanja and I decided to give our legs a bit of that early season race leg zap.  Valley of the Sun is in 2 weeks and we want to be ready.  We have all been training hard, but there is a mental component about racing that just can’t be achieved when training solo. 

Goals for CCCX: My goal for CCCX was to get tired.  My coach wanted me to have some fatigue in my legs in preparation for a time trial workout under fatigue for the next day (today).  I am procrastinating that workout.  Time trials are not always first in stage races, so yes, I need to practice them post racing.  Do I have a smart coach or what?  I would have never thought of that. 

Tanja and I showed up to the race early to register and warm up.  Jane is a complete stud and decided to do the local Spectrum ride as a “warm-up.”  For those who don’t know, that is not an easy ride!  We met up with Jane before the race for a little spin and pre race chat.  Jane gave us some Pinnacle jerseys to wear (we don’t have our official kits yet) and some OSMO active hydrate and acute recovery product.  Our sponsors are so good to us!!!

(Race Start)

 We lined up at the start with a small field of 10 riders, which isn’t bad for an early season women’s race actually.  The race started with a series of attacks and Jane made sure to cover them.  Tanja then counter attacked and Jane got right up front to control the field as I sat in.  It was the first lap and my teammate Tanja was out of site.  No one was attacking or chasing.  I have no clue how, but on the second lap a crash managed to happen which slowed the race a bit.  This just meant that Tanja was further gone and I knew I could probably liven up the race a bit and not have to worry about bringing the field up to my teammate.  Ideally, I was in a great position to just sit in, but I had to remember what the goal of the race was.  The goal was to get tired, not sit in and try to contest a field sprint.  This race was part of my training.  I went out on an attack and no one was quick enough to respond to my wheel.  Jane said the girls tried and tried to get me, but they just weren’t making ground.  Jane continued to monitor the pack and I continued on my 5 laps solo.  I couldn’t see the field, but I didn’t want to risk getting caught, so I picked up the pace on the last lap.  Each climb I felt the burn in my legs and each descent felt like heaven.  I opted for the smaller gear and a higher cadence.  Being on a rolling course for 5laps (20miles) solo is not easy on the legs.  I crossed the finish line alone for 2^nd.  My teammate Tanja was there waiting for me after her first place domination.  We waited and watched the bunch sprint.  Jane came in 4^th just behind Kira (FolsomBike).  

(Women 1/2 Podium.  Keith says I look like a Cat 4 in my first race. So sweet. PUNK!) 

Collectively,  Pinnacle left CCCX#1 with 70 bucks that we split amongst each other.  We got some registration fees back and had a wonderful time racing. Sweeet!

(I guess this is how P1/2 Men do the podium)

(Post race team picture with the Argon18 and yellow potty in the background)

I am very happy about yesterdays race and so thankful for the girls on my team.  I know full well that Jane could have dominated that race and tore my legs off!  She wasn't there to do that though.  She was there to mentor Tanja and I.  Thank you Jane for your leadership and helping Tanya and I score a podium finish!

(Post race sunset cool-down with Tanya and Keith)

Ted Burns is working on a Norcal News write-up.  I will post the link here when I see it.  

There were a ton of photographers out as well.  I'll add some pictures when they surface, so check back!

I better get out for my TT workout!

Thanks for reading, 

JenniferMarie

Beat The Clock and Help Beat Cancer Time Trial #1

Beat the clock is a wonderful time trial series that raises money and awareness to benefit the LiveSTRONG foundation. I participated in this event twice last summer and noticed that the rider registration was much lower today. Yes, Lance admitted to Oprah and the world that he used performance-enhancing drugs during his 7 TDF victories.  I personally was not at all shocked by the “confession (aka-I got caught),” but if you were and you now hate Lance, that doesn’t mean that there aren’t people out there fighting the fight against cancer.   This series is not about Lance.  I am going to give people the benefit of the doubt and hope that they were not boycotting a wonderful series, but rather choosing to stay warm and dry in bed (weenies) on a dark/wet January morning. 

Individual Time Trial

Valley of the Sun is just around the corner and I needed to get some legit TT training in.  Sure I take my fancy bike out with my power tap/4 season tires for some efforts, but it’s just not the same.  There is something about slicking your hair back, putting on that stylish aero helmet and shhhhwoooooshing down Canada road with your fancy disc wheel. Ahhhhh something about it screams fast freedom!  The helmet keeps my ears plugged so I am unable to hear my obnoxious panting.  I know I look so cool on the bike so it doesn’t matter that a pint of snot covers my face, chest and sleeves come the finish.  We all know Lance IS a liar...... It IS ABOUT THE BIKE. Haha.  Ok, Ok- at least it is when it comes to me looking cool!


Thanks to my wonderful sponsors a new Argon E-118 showed up on my porch yesterday.  I can’t wait to get it fitted and start riding!  Who cares about being fast, How cool will I look on this?!?

http://www.argon18bike.com/bikes/triathlon-tt/e-118.html

Anyways, back to the ITT.  How do I always get so sidetracked? Regardless, the morning started with coffee, oatmeal and several trips to the bathroom...... darn race nerves!  I put on my sweet Jakroo Hellyer Velodrome skinsuit for the occasion and set out to Canada Rd with my man Keith.  I was the first to start at 7:31am.  I hate not having a carrot:/  I have done this event twice with finishing times of 24:47 (May 26 2012) and 25:02 (July 7^th 2012).  I figured somewhere around 25min was where I would be.  I rolled up to the TT start and took off looking cool of course. I felt good and just raced my race.  The best part was when my loving boyfriend that started 2 minutes behind me, passed me like a freight train.  He didn’t even say hi! Other then that I have no complaints.  Ok, maybe one.  I rolled in at 25:56...... my worst time EVER!  I was super bummed until results were posted and my strong ass super-star teammate Sara came in at 25:55, one second faster then me!  I always forget about wind/rain factors. Whew, what I relief, I don’t suck. 

Team Time Trial

I asked Keith if he would consider doing the Coed TTT with me.  I figured it would be difficult, but knew it would be excellent training.  He of course had to take it to the next level and set a top 3 leader board goal.  Ok, slot 3 sounded doable at 24 something.  I finished my ITT at 7:57am and the TTT start was at 8:12am.  We had 15 minutes to simultaneously recover, spin, and stay warm.  I was a little flustered at the start and didn’t get myself organized or my garmin reset.  Keith took off at the whistle pretty much leaving me alone in the morning mist.  That was start fail 2 of 2 this season.  Note to self- work on starts.  I quickly got onto Keith’s wheel and we took off.  I was on my best behavior on the way out and just allowed him to kill me, as I stayed glued to his wheel.  It started to rain and my eyes were wet.  The water from his disc was splashing me in the face. I was legally blind for about 3 miles.  The only thing I could make out was the lime green on his kit and a big black blob of a disc wheel.  As we hit the turn around the rain subsided a bit, but so did I.  I think I yelled DOWN DOWN 6 times on the way back and the response I got was, “come on.”  I think I almost starting crying, but I didn’t have enough energy to do so.  Keith and I finished the TTT at 23:21 which is 2:35 faster then my ITT today (no wonder why I wanted to cry) and :17 seconds shy of the Huang/Thornburn 2006 record!  I’d say with a little training we can get those 17 seconds! 

Beat the Clock Records- http://blocg.wordpress.com/results/beat-the-clock-records/

 2M TTT Mixed

1. 23:04 Ted Huang/Christine Thorburn – 3/18/2006
2. 23:21 Jennifer Zierke/Keith Hillier – 1/26/2013
3. 23:36 Mary Ann Levenson/Dan Smith – 3/17/2007

Todays Results-http://blocg.files.wordpress.com/2013/01/btc-jan2013-results-by-overall21.pdf

I am excited for the season to come and so blessed for the support and encouragement from others.

Thank you for reading

JenniferMarie

San Bruno MTN Hill Climb

San Bruno Hill Climb was not exactly, well at all, ever thought about, talked about or put on my race calendar for the year.  Who gets up early on News Years Day to climb a mountain?!  Stupid people!  Yep, I was one of them this year.  Why did I do it? My oversized track quads don’t exactly scream CLIMBER.  A few reasons come to mind; “force myself to practice,” “its close,” “I had a climbing workout scheduled anyway,” “Everyone else was doing it” and “I wanted to race my NEW ARGON 18.” I scrambled to purchase my 2013-racing license and pre-registered to save a few bucks.  Bam.  I was set.  Time to practice.

RACE PREP

Keith took me out to SBM on two separate occasions; first to train hard and second to learn the course.  He showed me the proper lines, where attacks may happen and where to stay protected.  I felt ready.  

(Training Day. Burr it was cold at the top)

(Race Prep SBM STRAVA Segment 22:31)

PRE RACE

I took a couple Melatonin and went to bed around 10pm on New Years Eve.  I woke the next morning, had some coffee and headed to the race.  I went ahead and parked next to Beth and Michael.  Beth is always so diligent about her warm up, something I lack.  I figured she was a good example and I should set up my trainer next to her.  Race Goal- PR on SBM STRAVA segment.  

(Since Keith couldn't race and I don't have a kit yet, I rocked his! I LOVE MPS!)

RACE

The race, yes the race.  Ok the bottom line is, men’s races are completely different then women’s races!  Keith told me the attacks would happen in a few spots (which they did, in the men’s race)......... not the START like it did in the women’s!  Beth Newell was on a record-breaking mission and had made a left turn and was starting up the hill before I EVER clipped in to my pedals.  My first instinct was DAMN, now I have to go catch her.  I took off! Beth was solo off front and the group of 30ish (all women/all categories started together), hungry for a win, women were behind me.  I was so confused.  DO I chase? DO I wait?  I wasn’t sure, so I just kept riding at my pace.  I was all-alone forever. I wasn’t protected in ANY of those spots Keith told me to be.  I just kept riding.  I turned into San Bruno Park and the road got steeper.   The field was shattered.  Someone would pass me, I would pass them and I started to lose track of where I was.  I came to the top of the MTN and put in one final dig to cross the finish line.  

(Oh dear, coach always tells me to work on form.  Sit up and open my chest.  This is my signature, slouch and bobble my head.  NOT good form!)

 RESULTS:  I finished 2nd AND KILLED my previous STRAVA segment time 19:51!

POST RACE

The best part about women’s racing is the camaraderie.   After the podium I went on a nice 2-hour ride with Beth, Bev, Lucia and Mike.  All on different teams, but all have something in common.  We race and ride our bikes because we love it.  I am so grateful to have met so many wonderful women (and men) in the sport.

(Podium Shot.  Yes I have belly and pit sweat.... I warmed up in that shirt!  Classy I know:). Inside my Rubios bag is my winnings, clif bars and some performance enhancing tablets of some sort. haha.)

PRESS

A professional version of the race: http://norcalcyclingnews.com/2013/01/02/nccn-disptches-san-bruno-hillclimb-jan-1st-2013/

Team: http://norcalcyclingnews.com/2012/12/20/roster-pinnacle-training-systems-pb-argon-18/

Thank You 2013 Team Sponsors 

Pinnacle Training http://pinnacletrainingsystems.com/

Osmo Nutrition http://osmonutrition.com/

Argon 18 Bikes http://www.argon18bike.com/velo.html

Pactimo Clothing http://pactimo.com/cycling/cycling-styles/summit/

Felicia Gomez- Director Sportif and Coach

Bill Nicely- Team Manager

Super excited for the New Year!

Thanks for reading,

JenniferMarie

PS... Who knew I would write so much for a 3.7mile race?!  I cut a lot out believe it or not!  

Winter Motivation for the Exercise Enthusiasts

Oh the Holiday season is officially here.  It is the day after Halloween and candy is of the abundance. The Christmas decorations already fill the stores.  It’s getting dark early, the weather isn’t perfect, we have family obligations and travel commitments that hinder our ability to keep up with our regular exercise routines. The Holidays can become extremely stressful, which is one of the many reasons why we should not let our exercise take a back seat.  Regular exercise makes people feel good, so why stop feeling good during “The best time of the year?”  As an Exercise Physiologist and enthusiast, I would like to share a few tips that help me keep up with a regular exercise routine over the winter.  For those who are not necessarily a cyclist, you can still benefit from many of these little tips.

1)   COACHING- My coach is my main motivation.  She mixes things up so I don’t get bored with routine. She provides me with realistic workouts that are feasible with my work schedule. http://www.pinnacletrainingsystems.com/

2)   SCHEDULING- I schedule my workouts into my google calendar at the beginning of the week.  This allows me to make adjustments if I have previous obligations.  Sometimes this means I am on the trainer at 5am or in the gym over lunch.  I never regret my workout!

3)   GEAR- Winter gear is important.  It is not fun to be miserable.  Investing in some good quality winter clothing can make your winter training a success.  I myself have an abundance of smartwhool base layers, defeet gloves, arm warmers, shoe covers, leg warmers, jackets, headbands, etc.  REI is a good place to go for winter clothing.  They have a 100% satisfaction guarantee and the quality of gear you will get is worth the couple extra bucks, trust me.  You will stay warm and dry!  If not, return it.

4)   LIGHTS- It’s important to have lights for those bad weather days or dark.  This way you can see and people can see you.

5)   BAD WEATHER OPTIONS- As a cyclist the road is my gym.  There will be those bad weather days when you just can’t get outside.

a.     GYM- I cancelled my gym membership a few years ago, because it just wasn’t worth the monthly cost (for me).  I know I can always pay a guest fee and hop in on a spin class if I really wanted too.  I do have an employee gym at work, which has the basic necessities. 

b.     TRAINER- I tend to rely on my garage and trainer.  I have music and a TV that help pass the time.  Doing intervals helps break the time up.  It’s also nice to have a garage trainer party with buddies and watch a throw back TDF on VHS.

c.      CLASSES- There are quite a few bike shops and private computrainer places that offer great classes if you need a little extra motivation on the trainer. 

6)   FRIENDS- Friends are great motivation regardless of the weather or time of year.

7)   COMPETITION- Competitions can add an element of fun and motivation.  These can range from a cyclocross race to a STRAVA challenge.

GET READY- I like to get everything ready the night before; pack my gym bag, make my lunch, prep the coffee maker, get the bike on the trainer, lay out my clothes, etc.  The less I have to do in the morning, the better!  It motivates me to get up when I know I have a good cup of coffee waiting for me.

I hope these tips help you a bit in keeping up with your exercise.  Feel free to comment, ask questions, or add some of your best tips!  Lets get out there, have fun and stay healthy!!!

Thanks for reading,

JenniferMarie