ATHL E TICS
Winter Weight Training a Key to Summer Success
C
ongratulations to the MAC members who competed in the U.S. Master’s Cycling Championships during August in Bend. Mary Ross, Jill Josselyn, Jerry Powell and Robert Burney competed in their respective age groups in the road race, time trial and criterium. These races are for riders 30 and older and were sorted into five-year age groups. Master’s Nationals are held in Bend again in August 2012, so dust off the bike and the competitive spirit and start training for next year. The cycling member coaches are here to help.
Winter training
Cyclo-cross season is in full swing. This is a great sport both to watch and to partic- ipate in. Most of the races have food and hot drinks for purchase to help riders and spectators stay warm. Cyclo-cross races are normally held on a fairly short course, so spectators can see much of the event from a single location. With a bit of walking, one can travel around the course to see all the obstacles racers encounter. Cross is one of the best ways to start racing. Speeds are lower, there is usually mud to soften a fall, and the races are short. Most promoters have added short and safe races for children. Where else can adults unleash their inner child and play in the mud for an hour?
There are at least nine races on the calendar in November. For the latest information on dates, locations, entry fees and all your other questions, go to http://
obra.org/schedule#November. The Cross Crusade series has a race in Portland on Sunday, Nov. 13 and races in Bend on Saturday Dec. 10 and Sunday, Dec. 11. The December races are held on the Old Mill District course that was used for the Cyclo-cross Nationals in 2010 and 2011.
Weight training
One of the best ways to improve one’s cycling ability is to lift weights in the winter. Mike Sheppard, senior member coach, created a weight training workout for cyclists. “Weight lifting is important for all athletes, but even more so for older (40-plus) athletes. You don’t need to spend hours
in the weight room to make a difference,” Sheppard says. “You can get good results with this program in 30 to 45 minutes, two or three days a week. Exercising your major muscle groups two to three days per week will help you develop base strength during the winter months, which you can be built upon as spring riding approaches.” Those who have never done a structured strength training routine or need a refresher can set up an appointment with one of the MAC Personal Trainers for proper lifting and training technique.
“The program is to be done in the winter, starting in November or December with one to two days per week and peaking in January or February with two to three days per week” Sheppard adds. “After the peak, you back off in the next month as you begin to spend
Entry fee reimbursement
Did you know MAC reimburses cyclists for some of their entry fees? Every year, MAC grants developmental funds to the Cycling Committee to help MAC members develop their skills through organized rides and races. Members use the MAC form to apply to the Cycling Committee. The form and reimbursement guidelines are posted on the Yahoo website and the committee’s web page at
www.theMAC.com
MAC cycling information resources
MAC and the Cycling Committee have two great web resources at your disposal – the MAC website and cycling’s Yahoo group site. The MAC website,
www.theMAC.com, is available only to MAC members. The Cycling Committee has its own web page through this service, and lists the Second Saturday and Wednesday rides, Committee members and contact information, plus forms for developmental and champion- ship funding.
Some MAC cyclists take a break from the roads during the fall to race cyclocross.
more time on the bike. As the cycling season progresses, your training style should change to better blend into your cycling goals, along with spending more time on your bike. By May or June, you could easily be down to doing a single maintenance day per week. It is more important for older athletes to continue lifting year round.” Coach Sheppard’s training program is posted on both the Yahoo and MAC web sites. On Yahoo, go to
http://sports.groups.
yahoo.com/group/MACCycling/files/ Coaching%20Files/Weight%20Training/. On the MAC site, look at
www.theMAC. com and select ‘Cycling’ from the ‘athletics’ menu. Then click on ‘Coaching Files’ on the left side of the page.
Both web sites have a full range of coaching files for you to review.
The MAC Cycling Yahoo page (
http://sports.groups.yahoo.com/group/ MACCycling) has the most current informa- tion about all the MAC rides, maps from the Second Saturday rides from 2006 to 2011, maps for other rides around Oregon, coaching information, bike-fit advice, tips for bike maintenance, a ride prep list and photos of MAC riders and racers from years’ past. The Yahoo group also hosts the email list used to communicate with MAC members about upcoming rides, events or changes to any of the rides. The Yahoo group is open to anyone, not just MAC members. For information about MAC’s programs, contact Sarah Burchard of Athletic Services at
sburchard@themac.com or 503-517-7526.
Contacts: For information about MAC’s cycling programs:
• Committee Chair Robert Burney,
Robert@reburney.com, 503-502-4289 • Member Coaches for Wednesday rides: Mike Sheppard,
mmsheppard@gmail.com; Shari White,
shari.white@comcast.net • Member Coach for Second Saturday rides: Ian Penner,
ianpenner@gmail.com, 503-753-5007
• Member Coach for Junior riders Benjamin Jacobsen,
bjacobsen@gmail.com WM
NOVEMBER 2011 | The Wınged M | 73
Page 1 |
Page 2 |
Page 3 |
Page 4 |
Page 5 |
Page 6 |
Page 7 |
Page 8 |
Page 9 |
Page 10 |
Page 11 |
Page 12 |
Page 13 |
Page 14 |
Page 15 |
Page 16 |
Page 17 |
Page 18 |
Page 19 |
Page 20 |
Page 21 |
Page 22 |
Page 23 |
Page 24 |
Page 25 |
Page 26 |
Page 27 |
Page 28 |
Page 29 |
Page 30 |
Page 31 |
Page 32 |
Page 33 |
Page 34 |
Page 35 |
Page 36 |
Page 37 |
Page 38 |
Page 39 |
Page 40 |
Page 41 |
Page 42 |
Page 43 |
Page 44 |
Page 45 |
Page 46 |
Page 47 |
Page 48 |
Page 49 |
Page 50 |
Page 51 |
Page 52 |
Page 53 |
Page 54 |
Page 55 |
Page 56 |
Page 57 |
Page 58 |
Page 59 |
Page 60 |
Page 61 |
Page 62 |
Page 63 |
Page 64 |
Page 65 |
Page 66 |
Page 67 |
Page 68 |
Page 69 |
Page 70 |
Page 71 |
Page 72 |
Page 73 |
Page 74 |
Page 75 |
Page 76 |
Page 77 |
Page 78 |
Page 79 |
Page 80