tag:blogger.com,1999:blog-60898289663414311392024-02-06T22:06:04.349-08:00JP's Bike Life...JP Shoreshttp://www.blogger.com/profile/05267185631103354752noreply@blogger.comBlogger54125tag:blogger.com,1999:blog-6089828966341431139.post-50945822067632289292014-04-02T18:00:00.000-07:002014-04-02T18:00:16.519-07:00Daily Sample....Day 7<div class="separator" style="clear: both; text-align: center;">
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Day 7...Recovery Day from Training</div>
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Just a quick snap shot of the day's intake!</div>
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Morning</div>
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Probiotic</div>
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Soy Milk with Cheerio's</div>
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Coffee / Soy Milk</div>
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Snack 10 a.m.</div>
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Hard Boiled Egg</div>
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Banana</div>
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Spark</div>
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Lunch</div>
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Bowl of Chili</div>
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Lemon Aide</div>
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Afternoon Snack</div>
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Gluten Free Pretzels with Mustard dip / All Gluten Free</div>
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Spark</div>
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Dinner</div>
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Fetticini Alfredo with Grilled Chicken</div>
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Using the small Bowls for portions</div>
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Spiniach Salad with Tomato's 1 Egg chopped up and Cilantro</div>
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Ice Tea (Not Sweet Tea!)</div>
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Will have a cup of mixed Nuts later tonight</div>
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Take my 3 Advocare Cleanse Pills</div>
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Lights out! </div>
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Steady eating all day, small portions, never felt hungry! Love the Grape Spark!</div>
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I am at the point where I do not have the sugar cravings. The Spark helps curb it and provides a ton of B Vitamins with some Caffeine to keep me moving all day. By Feeding my metabolism all day with the right choices, it will keep my me steady without feeling the crash or feeling Beloted.</div>
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Tomorrow I have some saddle time, so let's see how the diet looks after tomorrow? Having fun!</div>
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GO!</div>
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JP Shoreshttp://www.blogger.com/profile/05267185631103354752noreply@blogger.com0tag:blogger.com,1999:blog-6089828966341431139.post-21331882526655327302014-04-01T20:03:00.002-07:002014-04-01T20:03:59.570-07:00 Nutrition Challenge....24 Days! GO!<div class="separator" style="clear: both; text-align: center;">
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Because when your fit! You have more fun, feel better, and you are usually a much happier person! I have been struggling to get myself back on track since crossing the finish line at the 2012 Texas Iron man. Not only have I not felt that great, but I have been all over the map with my weight and training. Life can do that to you sometimes and you have to just keep on moving forward to figure out what it is that needs to change to get yourself back on track! I know how to train, I know what I am "suppose to be eating", and I have the degree's hanging on the wall to prove that I have that knowledge. But, I have seriously lacked the Discipline that has been needed to step back onto that podium the last year and half!<br />
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I was talking to my sister a few weeks ago, <a href="https://www.facebook.com/#!/amy.s.sharp?fref=ts">Amy Sharp</a>, who teaches Zumba and Total Life Fitness classes in St. Joseph, Mo. at B&J Skate Center, about the importance of staying on track with what and how you fuel your body everyday. We discussed the issues that we were both having with fitness, my on the bike performance, and then just the basics of not letting your "diet" or food intake get out of hand during the day. When you have a full calendar of work, family activities, and trying to workout, it can be a massive challenge to keep it all together. We are both fortunate that one of our jobs consist of working with others to get them on track or keep them on track with workouts and fitness. This helps us focus a little more, but we both have had our struggles this past year. This lead us to discussing what to eat when and how it may be the difference between what and when a woman eats carbs, proteins and fats vs. when a man eats them. This could create a huge debate, as it should, but for our purposes, we just agreed that there is a difference and especially as we age or gain more wisdom. Then we simply determined that maybe it is just the timing of the those foods vs. our activity levels that can turn up our metabolism or simply not fuel us for an effort the right way, regardless of your exercise levels. <br />
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Anyway, at the end of it, I decided to take a little challenge. I am now 6 days into what is called the Advocare 24 day challenge. Now, before you stop reading, no this is not just an advertisement!! I have used this challenge 2 other times since 2011 to jump start my "diet" per say and get back on track. This time, I am also reviewing the timing of Proteins, Carbohydrates, and Fats into my daily food intake. This is also important for fueling my body prior to workouts, during my long rides, and post workout recovery foods and drinks. Advocare has great products, but I use an assortment of supplements for training purposes on the bike and for post workout supplements. Such as Hammer Nutrition Products, Scratch Lab, Cliff Bars, Bonk Bars, and just Soy Whey Protein mix. Every one's situation is very different, and every one's body reacts to how it is able to process foods at different rates. A sedentary individual will not need all of what I use if they are starting to workout and do a 24 Day Challenge type of program. The diet modification alone will help them lose weight and add in some light exercise and you could re-set your metabolism in a positive direction to reach weight loss and health goals. <br />
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So, like I said I am on day 6, here is a link to the <a href="http://www.advocare.com/24daychallenge/">24 Day Challenge</a>, if you want to follow along. I am not going to re-write those recommendations here and you can message me directly if you have any questions. In my 1st 6 days my weight is down 4 pounds and I have already noticed a much better digestive system. This meaning, I do not feel bloated, constipated, and or have GI issues post meals. This could be the Cleanse I am on with the program, but I also believe that it is the taking out of several things in my diet. Replaced milk with Soy Milk for my coffee and cereal. I try to eat Protein 1st in the a.m. and introduce carbs as needed during the day. Limiting the carbs a lot, except for an hour prior to workouts and in a mix post workout Carb / Protein mix. I use the Advocare Meal Replacement or I use Hammer Recoverite. Whey Protein is also very good post workout and in the evening when I am starting to get a rumble in my stomach about 9 p.m. It is also great for muscle recovery when you sleep. Taking out of foods processed as much as possible, hard with 5 and 7 year old in the house. One huge thing that I have done since last Thursday is take out my Coca Cola addiction! I say addiction, because I nearly had this kicked in 2011 and 2012. But, it has managed to sneak back into the picture over the last year and half! I drink Coffee for my caffeine fixes and a low Calorie drink mix called <a href="http://www.advocare.com/products/active/A2094.aspx">Spark</a>, which does not give me the massive crash post sugar high like the Coke use to do, which has actually evened out my mood more during the day. I do not need that high Calorie crap to keep evened out or the extra cup of coffee late in the day, that seems to disturb my sleep patterns and cause late day GI issues. <br />
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This all leads me to what and how am I really fueling my body. I am eating <strong>REAL FOODS</strong> and utilizing supplements to get the vitamins and minerals necessary per my activity levels each day. I actually eat several small meals a day and base them on high in protein, fats, or carb mix. All meals have some of each, but I make sure I increase the carbs as needed and try hard not to overload myself in one setting with them, to keep the system steady. Studies do show that eating several smaller meals a day will help boost your metabolism and re-train your system. It also helps with digestion and can take care of GI issues from overeating in one setting. I try NOT to feel hungry, if that means eating a protein bar, an apple, or banana, then that is what I do. I keep food on me at all times, hard boiled eggs in the fridge for quick protein, and try to time out my diet based on my activity levels that day. Staying true to the Advocare 24 Day Challenge in terms of the Cleanse and eating Clean! Lot's of veggies, fruits, and staying away from the fatty foods as much as possible. It is amazing how I just stopped thinking about what I was putting into my body, but I would go out and workout super hard and then not repair my body with the proper nutrition post workout. It is all about habits and changing them! I have given myself a little brake and try not to beat myself up if I went too long without eating and made a bad choice. It is going to happen and will not be the 1st time. I just move forward and try to stay focused for the next meal or day. Whichever comes first!<br />
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I have performance goals that are motivating me down this path. I also have a 5 and 7 year old who I love to play soccer, baseball, ride bikes, and hope to be very active with throughout their lives. It is about feeling better each day, keeping my health in check each day, and trying to be my best each day! I can say that I feel very good after the last 6 days, I have been in the gym and on the bike a lot over the last 6 days. Which has been challenging keeping myself fueled up for each workout. I did not eat enough on Saturday night and struggled with some cramping the last 7 miles of my long ride this Sunday. I had plenty of protein in for breakfast, but not enough or any carbs. I paid for that mistake! It is only 6 days in and I have a long ways to GO! before this Nutrition Challenge is complete, I have already messed up a few times, but oh well, back on track and moving forward in a positive direction. <br />
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Some of you may have Nutrition Issues that are slowing you down, holding you back from getting yourself moving or maybe your physician has said that you need to make some changes. I know I have my battles and hope to reach some of my goals sooner than later. But, this is not an overnight process, it is a lifestyle change and a behaviour pattern change when it comes to my food intake or diet! Follow along with me if you want? Take the challenge or read my updates along the way from time to time. I promise it will not be this long winded, more related to how I am feeling, the process, timing of foods and how important the timing of the right foods can be to exercise performance. I will add some photo's along the way to see physical changes. If you have any questions or want to join me in the Challenge, just email me at <a href="mailto:shoressports1@yahoo.com">shoressports1@yahoo.com</a> It is all about living your best life and feeling good enough to get out everyday and GO!<br />
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JP Shoreshttp://www.blogger.com/profile/05267185631103354752noreply@blogger.com0tag:blogger.com,1999:blog-6089828966341431139.post-21402920643661551292014-03-31T20:13:00.000-07:002014-03-31T20:13:11.628-07:00April 1st is GO! Time!<div class="separator" style="clear: both; text-align: center;">
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This Blog will be fully operational and Ready to GO! by April 1st, 2014! The Nutrition Journey has begun! I am day 5 into the Challenge...It has been Challenging and Interesting! Updates and Stat's will appear tomorrow! GO!</h2>
JP Shoreshttp://www.blogger.com/profile/05267185631103354752noreply@blogger.com1tag:blogger.com,1999:blog-6089828966341431139.post-63184910157501125192012-12-21T08:12:00.000-08:002012-12-21T08:13:12.560-08:00Tis the Season....To Ride Indoors!<div class="separator" style="clear: both; text-align: center;">
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Shores Sports would like to wish everyone a very safe and happy holidays! With the recent snow fall here in the midwest and to celebrate the shortest day of the year, we wanted to extend an incredible offer for an Indoor CycleOps Trainer! This will be available for the next 2 weeks! Shores Sports will continue to present Specials throughout the 2013 cycling season. We are working hard on new events, training plan's, and New for 2013, <strong>Cycling Camps</strong>! So, stay tuned for the specials and come back often to see the FREE weekly Indoor Cycling workout. <strong>We will post a workout a week from January 7th - February 28th.</strong> But, the only way to utilize the workout, is to have an Indoor Trainer. Let Shores Sports help you reach your 2013 cycling goals and dreams! Thanks for your support in 2012. See you all next year, GO!</div>
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Click on the Link below to order your indoor trainer today. If you are ordering out of state an additional shipping charge of $10.00 will be asked prior to shipment! <strong>When you Order your indoor trainer you will also get a free sample of the Advocare SPARK and Rehydrate Gel packs! Great for your on the bike Nutritional Supplements. Get off of the Soda kick and lose an additional 5-8 pounds in a month! It works!</strong></div>
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CycleOps Indoor Wind Trainer $195.00:</div>
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<a href="https://www.paypal.com/cgi-bin/webscr?cmd=_s-xclick&hosted_button_id=4Q6X249V5Z5JY">https://www.paypal.com/cgi-bin/webscr?cmd=_s-xclick&hosted_button_id=4Q6X249V5Z5JY</a></div>
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CycleOps Indoor Magneto Trainer $250.00:</div>
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<a href="https://www.paypal.com/cgi-bin/webscr?cmd=_s-xclick&hosted_button_id=5ZN5U7H2SCDMQ">https://www.paypal.com/cgi-bin/webscr?cmd=_s-xclick&hosted_button_id=5ZN5U7H2SCDMQ</a></div>
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CycleOps Indoor Fluid 2 Trainer $295.00:</div>
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<a href="https://www.paypal.com/cgi-bin/webscr?cmd=_s-xclick&hosted_button_id=R9DPJY9C6L3C6">https://www.paypal.com/cgi-bin/webscr?cmd=_s-xclick&hosted_button_id=R9DPJY9C6L3C6</a></div>
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You can view the Shores Sports complete Advocare Nutrition line below. You can order online directly from my site as a retail customer, or sign up as a Distributor and start earning up to 20 - 40% off of your orders! Why pay full cost for your supplements? Just click on the shop button from my page below and order your SPARK today! <strong>Stay tuned for a 24 Day Challenge Informational Night in early January!</strong></div>
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<a href="https://www.advocare.com/10059258/">https://www.advocare.com/10059258/</a></div>
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Shores Sports offers many services to the Multi-Sport athlete or organization looking for a cycling team building event or idea. We contract our services and have been a leader in Ride Guide Services in the KC area for the past 5 years. We are working with clients on an individual basis to improve all aspects of their health on and off the bike. If you want more information regarding our services, go to our facebook page and like it! <a href="http://www.facebook.com/#!/pages/Shores-Sports/152703941437856">http://www.facebook.com/#!/pages/Shores-Sports/152703941437856</a></div>
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You can also email us at <a href="mailto:shoressports1@yahoo.com">shoressports1@yahoo.com</a> for more information or to set up a consultation! </div>
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<strong>Happy Holiday's!</strong></div>
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JP Shoreshttp://www.blogger.com/profile/05267185631103354752noreply@blogger.com0tag:blogger.com,1999:blog-6089828966341431139.post-86133597649253144382012-11-25T19:47:00.003-08:002012-11-28T20:53:31.524-08:00Shores Sports Cyber Monday! GO!<div class="separator" style="clear: both; text-align: center;">
<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjW1XBxGu2qVWEbxNW5yTmsFA8IzBxL11n8Ax-UHr9WADZyTOtsDlyUu3YR5cAi7Y7n7vBLKgvl8r8Bl3gruI-JJ6ZklYWleepVprwoQxPjv_9WTOqgRAGTDRh9-9HWvPnhFLm7rMAN7NHu/s1600/jpshoreslogo.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" height="138" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjW1XBxGu2qVWEbxNW5yTmsFA8IzBxL11n8Ax-UHr9WADZyTOtsDlyUu3YR5cAi7Y7n7vBLKgvl8r8Bl3gruI-JJ6ZklYWleepVprwoQxPjv_9WTOqgRAGTDRh9-9HWvPnhFLm7rMAN7NHu/s320/jpshoreslogo.jpg" width="320" /></a></div>
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<strong>Thanks for Participating in Cyber Monday Deals! Stay Tuned for December Specials!</strong><br />
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<strong>Happy Holidays!</strong><br />
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<strong>GO!</strong></div>
JP Shoreshttp://www.blogger.com/profile/05267185631103354752noreply@blogger.com0tag:blogger.com,1999:blog-6089828966341431139.post-35413286934464160102012-05-18T19:50:00.000-07:002012-05-18T19:50:58.695-07:00It's GO! Time!<div align="center">
<span style="font-size: x-large;">T-Minus 0 Day's! GO! Time! </span></div>
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This has been one heck of journey! I have so many people to thank for helping me get ready for this event over the past 9 months! I have to start with the Team GO! sponsor's for 2012. They are the best! Thanks to Smither's Customs, if you have a Carbon Fiber bike that has a crack or if you are looking for a new bike paint job, go visit <a href="http://www.smitherscustoms.com/">www.smitherscustoms.com</a> or friend them on Facebook. Steve converted my cracked SL3 into a racing machine again. The paint job is sick and it is a head turner eveywhere I ride it! On the trip down, we had several people standing around the back of the car just staring at the bike. It is really a piece of artwork! I love riding that bike and cannot wait to complete my 1st Ironman Race on that sweet baby!</div>
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I have worked with SPIN! pizza for going on 5 years now! That is right, we are starting our 5th SPIN! Pizza Ride season on June 2nd and I cannot wait to roll with everyone all Summer long. You can see the ride schedule by joining <a href="http://www.facebook.com/spinbiking">The SPIN! Rides Facebook Page</a> . All the information that you need to know is located on this page or you can click on <a href="http://www.spinpizza.com/">www.spinpizza.com</a> and view the cycling page on the website. Thank you to SPIN! for all they do for cycling in the communties that they serve. It is an honor to work with you every year! Team GO! Racing will have a blast ride guiding the 2012 rides! </div>
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I want to thank <a href="http://www.bikesourcekansascity.com/">Bikesource of KC</a> for the support this year. I am lucky to have had them on my side during my training and even more fortunate to have been sent to BG FIT school back in November. The knowledge I have gained for proper FIT and how to set a bike up to maximize the rider and bikes potential is priceless. Craig and Travis were great getting my bike ready for this race and have always been there for me while racing on Ethos in 2011 and now as a Sponsor for the Team GO! Racing team. Please visit them if you are ever in KC, Colorado, Ohio, or North Carolina! Thanks to Specialized Bikes, who provides us with a Grassroots Team program that is incredible. It is an honor to ride the brand and represent them on the road, mountain bike, and cyclocross!</div>
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Next is Power Team Coaching! <a href="http://www.facebook.com/mlruder">Michael Ruder</a> is a friend first and has been my mentor for the swim training. If you need to fine too any portion of your training or you are looking for a Multi-sport, cycling or just need some Personal training, you will not be disappointed with what Michael can do for you. It was and has been an honor to work with him and when all goes as planned tomorrow I will be the first Ironman that he has coached! A big GO! and thank you to Michael, he will be a ride leader during the SPIN! rides in 2012. Say hi! to him, he is a wealth of knowledge.<br />
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<strong><span style="font-size: x-large;">The 3 Crazies!! </span></strong><br />
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<span style="font-size: x-large;"><span style="font-size: small;"><strong> </strong>Tomorrow the above will be representing my family. My sisters' Brother in laws, from Left Brian Sharp, Scott Sharp, and me! This all started one year ago, it has been a great journey. I cannot be happier knowing that we will all 3 be on the course at the same time tomorrow. Most likely within minutes of each other all day long. This is not a race against each other! This is our way to "Endure to Survive!" That has been our Moto this last year. We have all 3 been through many different challenges in order to get to this day. But, we have made it and you can be dang sure that we are going to do everything within ourselves to make it to the finish line and become an <strong>Ironman!</strong></span></span><br />
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<span style="font-size: x-large;"><span style="font-size: small;"> I last want to thank my family! My enduring wife who has seen the up's and down's of the training and time away from her and the kiddo's. I am blessed to have her strong will and guidance during all of our endeavors. I am most looking forward to finishing this race and then really looking forward to spending some quality time with my family. They deserve it so much for all they have sacrificed for me over the past 9 months preparing for this event. My parent's have also been with us the entire step of the way. I always say that I could write a book about all the incredible things they have and do for our family. Maybe someday I will? Just so our kids will know and understand what great people they have been in so many peoples lives. I love them very much and will look forward to seeing them on course and at the finish line! </span></span><br />
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<span style="font-size: x-large;"><span style="font-size: small;"> <strong> I wanted to end with a few photo's of the last days events and a short video for you all! Thanks to everyone who has liked my runs on facebook to cheer me on, who have posted such kind words and inspiration during all of my training. I look forward to sharing this experience and I hope that in some way it has inspired you to get out and GO!!!</strong></span></span></div>
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<span style="font-size: large;">Philippians 4:14 <span class="text Phil-4-13" id="en-NKJV-29456"><sup class="versenum"><span class="goog_qs-tidbit goog_qs-tidbit-0">13 </span></sup><span class="goog_qs-tidbit goog_qs-tidbit-0">I can do all things through Christ</span><sup class="footnote" value="[<a href="#fen-NKJV-29456a" title="See footnote a">a</a>]">[<a href="http://www.biblegateway.com/passage/?search=Philippians+4%3A13&version=NKJV#fen-NKJV-29456a" title="See footnote a">a</a>]</sup> <span class="goog_qs-tidbit goog_qs-tidbit-0">who strengthens me.</span></span></span></div>
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</div>JP Shoreshttp://www.blogger.com/profile/05267185631103354752noreply@blogger.com0tag:blogger.com,1999:blog-6089828966341431139.post-79311978256793885132012-05-15T10:47:00.000-07:002012-05-15T10:47:35.293-07:00Texas Bound!! GO!<br />
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We are packing our bags and will be leaving for Texas soon! Thank you to all who have been following the training and progress for this event. I will post pictures from the race venue and give some final thoughts on this event. Many have asked me how do you follow the race? Just click on <a href="http://ironmantexas.com/">Ironman Texas</a> . Once you are on the website, click on Results and then click on Athlete Tracker. Type in my Bib #1704. This will allow you to track my progress on Saturday May 19th. The race begins at 7 a.m. There is also an Ironman Live web cam that is available at the Transition areas. If you know where I am on the course, you might get a glimpse of me coming out of the water or off the bike. I am not sure if it is a live camera at the finish line? I will still check on that information and provide a link in a later post if I find it? </div>
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I will post once we arrive in Texas, until then, here is a video to keep you occupied. Many people will be racing this weekend for a rare and difficult qualifying spot for the World Championship. This Ironman thing means something different to everyone who toes the line. But make no mistake about it, it is all about getting to that Finishline! See you in Texas!</div>
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</div>JP Shoreshttp://www.blogger.com/profile/05267185631103354752noreply@blogger.com1tag:blogger.com,1999:blog-6089828966341431139.post-87620144871919295792012-05-14T14:55:00.002-07:002012-05-14T14:55:34.783-07:00<div align="center">
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<span style="font-size: x-large;"><strong>This one always get's me GOING!!!</strong></span></div>
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</div>JP Shoreshttp://www.blogger.com/profile/05267185631103354752noreply@blogger.com0tag:blogger.com,1999:blog-6089828966341431139.post-54176476660190007822012-05-10T16:06:00.001-07:002012-05-10T16:06:58.177-07:00Coaches Come in Many Forms!<div class="separator" style="clear: both; text-align: center;">
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<strong><span style="font-family: Georgia, "Times New Roman", serif; font-size: x-large;">9 days!</span></strong><br />
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<span style="font-family: Georgia;"> When you start down a journey that requires so much time, dedication, and planning, you do not go it alone! I have been riding bikes now in some capacity since I was 14 years old. I started riding for cross training as a competitive speed skater. My speed skating coach at that time was my cousin, Mark Miller. He taught me a lot about weight training, interval training, and most of all how to have fun going after your dreams! He use to tell me all the time to shoot for the moon and you will definetly run into some stars along the way. If there is ever anyone who can calm me down before an event it is my cousin! We went through a lot together during my Speed Skating years and I am so thankful for the gifts of encouragement and a sense of belief in myself that he instilled in me during those years. He was the one who taught me how to actual train for an event! Up until that time of my life all I wanted to do was just play the game or lace up the skates and go fast. He taught me that in order to do well at something, you have to set the goal, train your body, and most of all your mind. That was a lot for a 15 year old to understand and trust me it came with a ton of resistance! But, that is why you have a coach, they know that resistance is coming and how to handle it when you dish it out. Needless to say, it was the ground work for me and many valuable lesson's that came from countless hours of dreaming, planning, training, and competiting. </span><br />
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<span style="font-family: Georgia;">This is a Bible Verse that he would give me before every big event, true to form, he sent it to me today! What is awesome about this verse is my son's middle name is Timothy. I would have never thought this years ago.:</span><br />
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<span style="font-family: Georgia;">"I have fought the good fight, I have finished the race, I have kept the faith."</span><br />
<span style="font-family: Georgia;">2 Timothy 4:7</span><br />
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<span style="font-family: Georgia;"> The best coach that I have ever had for life is my Father! He is an incredible person. Many of you might be reading this and shaking your head yes! If you a have been Roller Skating at B&J Skate Center since the early 80's until now, you know what I mean. Because he treated you like he has always treated me, with respect and an understanding that there is good in everyone! He coached our Basketball teams up through 7th grade. We only lost 2 games from 5th grade through 7th grade! Yes, he knows how to get the best out of people and he used everyone on the team. I will never forget the early a.m. practices and actually driving to some players homes and picking them up so they could make practice. I also remember everyone getting a chance to start a game. He has taught me more than a paragraph in a blog can describe. But, I am fortunate and hope to never take a day for granted that he has provided me with insight, inspiration, drive, and determination. Mostly by just being present around him, working for him and with him. I am so determined to see that my kids gain that same understanding. It is priceless, actions speak louder than words and your determination to succeed will guide you through the rough waters. I am one of the lucky ones! I know it and I cherish my moments with my Father.</span><br />
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<span style="font-family: Georgia;">After I signed up and hit the send back in June for Ironman Texas, I really did not have much of a plan! I was racing my bikes, riding well, and thinking I am in great shape. Add some swimming and some running and I have got this thing. Well, it became very clear to me when I came home from a long hard ride one afternoon in June and tried to start running around the yard with my kids that my running was less than would be desired. It was a site to see! My wife actually started laughing! Not really at me, but she knew that I needed to start running, and soon! She is a competitive runner and watching that short display of my running ablities, we knew that I was in trouble. Hence, we needed a GAME PLAN and COACHING!</span><br />
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<span style="font-family: Georgia;"> The good news about the running is being married to a wife who has completed several Marathon's including doing Boston twice! So, I have a built in running coach. The cycling I felt like I have handle on, years of that experience and I even have a few half Ironman distance and several triathlon's under my belt from our time in Florida. But, when it came to the swimming, I knew I needed help! </span><br />
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<span style="font-family: Georgia;"> I met <a href="http://www.facebook.com/?ref=tn_tnmn#!/mlruder">Michael Ruder through KCBC</a> on Facebook. We hit it off, gathered for a group ride one morning and started chating about cycling, coaching, goals, and what we wanted to accomplish in the KC cycling world. It was very evident from the start we were going to get along very well. I did not tell him much about my Ironman at first, it was early and I was still in bike race mode this past Summer. It was not until I started my running training in late July that I mentioned the Ironman to Michael. We started to discuss the event, started discussing what my game plan would be, and then he told me about his years of swimming experience. I knew this was going to be a great fit for my Swimming training! Michael has been a true professional to work with during my swim training. I finally got back in the pool a little bit before the Aqua Pain Cave sessions began in January. Once we started into the swimming, I was so glad that I hired Power Team Coaching! I can design a lot of cycling and running programs, but it had been a while since I put together any sort of structured swimming workouts. My base line 4000 meter swim back in January took me 1 hr. 32 minutes! I was pretty freaked out by that time, I had my work cut out for me before May 19th. Michael put me through one heck of a swimming program over the last 4 months and I am very comfortable with the 2.4 mile distance. I did my last 4000 meter swim in 1 hr. 17 minutes. My fastest has been 1 hr. 15 minutes. </span><br />
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<span style="font-family: Georgia;"> We have reached our goal in the water. Cut my swim time down by working on Form, some power, and most of all being comfortable for the long distances in the water. I will be mid pack or maybe slower on the swim. I am ok with that as the bike will be next and I will be ready to get on my bike after that long warm-up! </span><br />
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<span style="font-family: Georgia;"> If you are training for any cycling or multi-sport event, Michael can help you reach those goals! Message him on Facebook or simpley start coming out to the SPIN! rides starting June 2nd and you will meet Michael. He will be adding to his coaching resume after May 19th! I will be the 1st Ironman that he has trained since he started his coaching business. I will make sure of it!</span><br />
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<span style="font-family: Georgia;">More on my training to follow. I will give you the low-down of the <strong>4th event when it comes to the Ironman</strong>. Anyone know what that might be?</span><br />
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<span style="font-family: Georgia;">Have a great day! </span><br />
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</div>JP Shoreshttp://www.blogger.com/profile/05267185631103354752noreply@blogger.com0tag:blogger.com,1999:blog-6089828966341431139.post-9200759386102960122012-05-08T19:00:00.001-07:002012-05-08T19:00:42.556-07:00<div class="separator" style="clear: both; text-align: center;">
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<strong>11 DAYS!!!! Bib # 1704</strong>
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<strong>Daily updates starting May 9th!!</strong><br />
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<strong> Endure to Survive! GO!</strong><br />
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</div>JP Shoreshttp://www.blogger.com/profile/05267185631103354752noreply@blogger.com0tag:blogger.com,1999:blog-6089828966341431139.post-336790288636900852011-11-19T07:51:00.001-08:002011-11-19T09:35:50.228-08:00Last Day at BG Fit and There is no place like home!<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgVSjke30Le0ilKFWKFNcSmp2zt2wBRKOBHMw2BX9O8WI3exk9itBpeXHXw0Pg5_kbNNisaCa0jzpLkfaGxJ2qK3WHM4kt_FFJP7KFpMuRzyZ3nds2lYYWDshbFxyrkJUVNb8hxWZdSisNS/s1600/S+at+Nite.JPG"><img style="display:block; margin:0px auto 10px; text-align:center;cursor:pointer; cursor:hand;width: 239px; height: 320px;" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgVSjke30Le0ilKFWKFNcSmp2zt2wBRKOBHMw2BX9O8WI3exk9itBpeXHXw0Pg5_kbNNisaCa0jzpLkfaGxJ2qK3WHM4kt_FFJP7KFpMuRzyZ3nds2lYYWDshbFxyrkJUVNb8hxWZdSisNS/s320/S+at+Nite.JPG" border="0" alt=""id="BLOGGER_PHOTO_ID_5676736446605166402" /></a><br /><br /><a href="http://www.specialized.com/us/en/bc/SBCGlobalPages.jsp?pageName=BGFIT">Specialized BG Fit </a>is Completed! Yes, I passed and now I am officially a BG Fit Technician. So what does this mean? It means that I am Cerfitifed by some of the best fitters in the business. My resources to their knowledge is now an open book now! It was an incredible learning experience and I am grateful that <a href="www.bikesourcekc.com">Bikesource </a>sent me to Specialized this past week. The bike riding was an extra bonus! Riding the 2012 road bike line up answered many questions that I had about the Venge and the <a href="http://www.specialized.com/us/en/bc/SBCProduct.jsp?spid=61546&scid=1101&scname=Road">Tarmac SL4</a>. The Dura Ace Di2 electric shifting is just out of this world! The smoothest, quietest, and more important most accurate shifting system I have ever ridden. I have road and raced Campy, SRAM, and Shimano. I can say hands down this is the best! That is hard for me to say, as I fell in love with my SRAM shifting. I still believe that SRAM NON-ELECTRIC Shifting is the best NON-ELECTRIC shifting! But, it is going to slowly become the norm in the cycling world to shift to Electric Shifting. If a company does not have it, I see Shimano ruling the road again! I know this is expensieve equipment, but Shimano has a lower end brand in Ultegra out in 2012. The prices will come down, the weight savings will be greater at every level of bike from Racing to non-racing bikes. It will be an interesting market to look at over the next few years!<br /><br /><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgAk_tQvzJ4SAsOWIMlC_xke7zWySjSwr1Rz3LIJ9WFvs2IbSuTjLQt279wedjjQNegAZxLbxLJ-Fj294abHiJ4ZJEGRiFx3N5h0-wxjA3UXpgduUHQncJ0JGCtyYj6ZRjMM_UZFtpniAS8/s1600/Lab+Lecture.JPG"><img style="display:block; margin:0px auto 10px; text-align:center;cursor:pointer; cursor:hand;width: 320px; height: 239px;" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgAk_tQvzJ4SAsOWIMlC_xke7zWySjSwr1Rz3LIJ9WFvs2IbSuTjLQt279wedjjQNegAZxLbxLJ-Fj294abHiJ4ZJEGRiFx3N5h0-wxjA3UXpgduUHQncJ0JGCtyYj6ZRjMM_UZFtpniAS8/s320/Lab+Lecture.JPG" border="0" alt=""id="BLOGGER_PHOTO_ID_5676735977973484418" /></a><br /><br /><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEiLYd08j_vFpF6rC2E5iXJC441KjCA1GCSZBXlKuz_3D-rJDDX37BCF34sAc7BuQeOzFVwTvEHB6CG99iWGMASO6LfQrbylNrOMmxs5GhfQ-Kw9yyHxwpZK2qIZtRpRFkFUonLLFXXBYncc/s1600/The+Bike+Line+up.JPG"><img style="display:block; margin:0px auto 10px; text-align:center;cursor:pointer; cursor:hand;width: 320px; height: 239px;" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEiLYd08j_vFpF6rC2E5iXJC441KjCA1GCSZBXlKuz_3D-rJDDX37BCF34sAc7BuQeOzFVwTvEHB6CG99iWGMASO6LfQrbylNrOMmxs5GhfQ-Kw9yyHxwpZK2qIZtRpRFkFUonLLFXXBYncc/s320/The+Bike+Line+up.JPG" border="0" alt=""id="BLOGGER_PHOTO_ID_5676735991869169986" /></a><br /><br />The instructors were top notch! They not only know there bikes, but are great in the Anatomy and Biomechanics area. I was impressed with the lectures on both areas. My background is in Athletic Training and I have tought Injury Prevention in my past and must say these guys brought tough concepts down to a level in which a beginner to that subject matter could easily understand. The toughest part concerning Biomechanics is taking Natural Body movement and applying it to a sporting movement. Your body never touches the ground when you are cycling, so it presents a greater analogy of your thought process. It is an <a href="http://staff.washington.edu/griffin/kinetic_chain2.txt">Open Chain vs a true Closed Chain </a>athletic endeavor. This being said, taking aches and pains from cycling and correcting them takes blending the knowledge of movement on the bike with a persons natural movements and limitations. If the Natural Biomechanical Limitations are not addressed before fitting THE BIKE TO THE INDIVIDUAL (Note what I just said!)then you will have a tough time finding that position that is right for an individual concerning what they want to accomplish riding their bike. It does not matter if you just like rolling around the trails or trying to be the State Criterium champion. You should be able to find a bike that Fits YOU! I could go on for a very long time about all of these experiences, but you should just come by and see me at Bikesource and I would be more than happy to discuss why we all would benefit from a <a href="http://www.bikesourcekansascity.com/bikes/bike-fitting.php">Bike Fit</a>!<br /><br /><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEi1p8MB2fQ7InWVA-kxF-YYWgE6NtJg3r96gV2QexwNR6m7Qca-j7AKOE4gHzn5dOyl4T1h-5mAZ1FPc5jOB5mX9NSottHFWGY_XbBRnHQ7LZsuTtp6cjo4v9XiFPwWu3acbNDxaVZa3W9T/s1600/On+the+road.JPG"><img style="display:block; margin:0px auto 10px; text-align:center;cursor:pointer; cursor:hand;width: 239px; height: 320px;" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEi1p8MB2fQ7InWVA-kxF-YYWgE6NtJg3r96gV2QexwNR6m7Qca-j7AKOE4gHzn5dOyl4T1h-5mAZ1FPc5jOB5mX9NSottHFWGY_XbBRnHQ7LZsuTtp6cjo4v9XiFPwWu3acbNDxaVZa3W9T/s320/On+the+road.JPG" border="0" alt=""id="BLOGGER_PHOTO_ID_5676735987310578258" /></a><br /><br /><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjWSyvc9Khwj2OlzkbfPp1BNkTTVIpUk1HNNBFqDQHkpAWq3hroZmfly3vGrD55dNz6AG5s246pWkXiob3KvmwXqcKOrUmBrkc09ZqTDGBOeoUBAopaPXZmM3VOlKvhLY-elS7vfYkjt61y/s1600/View+from+Ride.JPG"><img style="display:block; margin:0px auto 10px; text-align:center;cursor:pointer; cursor:hand;width: 320px; height: 239px;" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjWSyvc9Khwj2OlzkbfPp1BNkTTVIpUk1HNNBFqDQHkpAWq3hroZmfly3vGrD55dNz6AG5s246pWkXiob3KvmwXqcKOrUmBrkc09ZqTDGBOeoUBAopaPXZmM3VOlKvhLY-elS7vfYkjt61y/s320/View+from+Ride.JPG" border="0" alt=""id="BLOGGER_PHOTO_ID_5676735986899881762" /></a><br /><br />So, what did I find out about myself? I found out during my fitting that I can ride a 52 cm or a 54 cm road bike frame. We fit me to a 54cm frameset, that is what I have in my arsenal at the moment and will most likely be sticking with in the future. However, I did find that my seat was too high and back too much! My Right leg was dipping in and after long rides I do have some mild Right back discomfort and Right Hip discomfort. So, we moved things forward a bit, changed my saddle width, and dropped my bars upfront a bit. This position then allowed me to get full Hip ROM, which in turn will help me power through the pedal stroke in a more efficient manner. Getting in the drops was much better and the transition from up out of the saddle in the drops to sliding back to my seat was much, much smoother! I could continue to pedal through my acceleration while sliding back to the seated position. Thus not causing any hesitation or disruption in my forward motion of the bike. Which will add to the momentum I gained by standing up on the pedals and powering forward. My right leg is now in a better upright pedal stroke! We extended my Right Pedal Spendal by 2 mm and used a Blue Specialized shoe insert along with a 1.5 mm Varus shim to add more structural support to my right side. We also added the inserts and shim to the Left shoe, but kept the spindle length the same. It created a more fluid and balanced pedal stroke. I am now a lot square on the saddle and should notice or not notice the Right Side discomfort post ride? I will be hitting the road a lot over the next few weeks to test out my new position! I cannot wait, it is just as exciting as getting a New Bike!<br /><br /><br /><br /><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEiiYKJOIl7cG4zi5u8mGUi3rIFFbPQN6of64tzhSlS5oSdf72uGeiUoH7AUySCX7lV6futkF2HgM5N2Fl6pFAX6xeIk0Ygp5yo23eePD8GcxR_B7t55b9KW3EGsd4VdzxhsW0c5lBifeKCw/s1600/Complete+Frame.JPG"><img style="display:block; margin:0px auto 10px; text-align:center;cursor:pointer; cursor:hand;width: 240px; height: 320px;" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEiiYKJOIl7cG4zi5u8mGUi3rIFFbPQN6of64tzhSlS5oSdf72uGeiUoH7AUySCX7lV6futkF2HgM5N2Fl6pFAX6xeIk0Ygp5yo23eePD8GcxR_B7t55b9KW3EGsd4VdzxhsW0c5lBifeKCw/s320/Complete+Frame.JPG" border="0" alt=""id="BLOGGER_PHOTO_ID_5676736837597774450" /></a><br /><br /><br />Speaking of New Bikes! If you have a cracked Carbon Frame, you crash your carbon frame and need a solid inspection, or just are ready to have the look of a new bike with a Custom paint job, then check out <a href="www.smitherscustoms.com">Smithers Customs</a>. They have been working with Carbon Fiber on Motorcycles for several years. He has put a lot of thought into the design of the Carbon Bicycles. He will also be straight up with you as to whether he can or cannot fix your bike! So, before you spend your money by shipping your bike out of town, atleast give a local cycling guy a shot! Smithers races streat legal Motor cycles, but he is also a speed freak on the road bike! Here is the phone number: 913-768-8667. When I got back into town, Smithers had finished up repairing my Cracked SL3 Chainstay (Disclaimer! This was cracked from a crash and was not a Manufacturers defect!) and added a Custom Paint job to boot! I was pretty tired when I got home, but seeing the pictures of it being transformed via email all week while in Cali peaked my interest enough that I had to pick it up last night. So, yes it is even more impressive than I origional thought! I cannot quit staring at it! I even told my wife that I am a little nervous about racing this bike next year it is so freakin Beautiful! I know that feeling will pass as I want to roll on this thing as soon as possible! The good news about this bike, is I can build it back from the ground up! With all of my new Fit numbers, new saddle, stem, and cleat position. Then the work will begin to change out the size and fit of my other bikes. But, that is the fun in all of this! Ask for Steve and he will get you going! Getting the perfect fit during the Off-season! So, come Spring my body and bike will be ready to GO!<br /><br /><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEju_zWp2CY1IhBAVhhvV-gAFYzdktipPS8__o_BWlNniDiP8f5oUWPIzY1CsNayopbEZDsLYZK6pdQdh5yO8zj1hVRJMO3QHLXyJbM-6EtUhBZWOba0p4xPJlCb1m2Jug_GG9KOf7V2_KC-/s1600/See+you+Cali.JPG"><img style="display:block; margin:0px auto 10px; text-align:center;cursor:pointer; cursor:hand;width: 320px; height: 239px;" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEju_zWp2CY1IhBAVhhvV-gAFYzdktipPS8__o_BWlNniDiP8f5oUWPIzY1CsNayopbEZDsLYZK6pdQdh5yO8zj1hVRJMO3QHLXyJbM-6EtUhBZWOba0p4xPJlCb1m2Jug_GG9KOf7V2_KC-/s320/See+you+Cali.JPG" border="0" alt=""id="BLOGGER_PHOTO_ID_5676736450485491506" /></a><br /><br />This last Picture was on the Flight out from San Jose, CA. The weather and terrain is perfect out there for any sort of riding! You just take your pick! I would have loved to have hit the single track, but that was not in the cards this time around. Maybe the next time!? If you want the full on details, come by the shop and see me! I will be in Mon-Wed. this week and next Sunday! Start your Christmas Shopping early with a <a href="http://www.bikesourcekansascity.com/bikes/bike-fitting.php">BG Bike Fit</a>! You will not regret it and will be set up to have your best year on the bike for 2012! <br /><br />Thanks to all for following this week and whenever I do post! I hope you are getting some bike knowledge and information to peak your interest and motivate you in some way? Looks like a full week ahead, but I am going to get a full detail about my frame repair and painting process up on the blog by early this next week. But, for now it is time to start building and re-fitting that work of Art!<br /><br />GO!JP Shoreshttp://www.blogger.com/profile/05267185631103354752noreply@blogger.com1tag:blogger.com,1999:blog-6089828966341431139.post-81498731710354166842011-11-16T22:26:00.000-08:002011-11-16T23:21:23.022-08:00BG Fit Day 2...Specialized Museum, Fit Room, and a Fitting!<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjQLWVZbEoXPzXkChr6gCVa9cflKaU1NtqG9z1sOuEJ_St5v1vaIYciWTn3P0fA9v4xnSZzs7Hn2XHy06steHhzmIj1zLcOJCdDykLURCbdlu3v9iIhu3pXklJVgXGkm_9cVfdHsJWq0PwI/s1600/Cancellera+Yellow+S+Works.JPG"><img style="display:block; margin:0px auto 10px; text-align:center;cursor:pointer; cursor:hand;width: 320px; height: 239px;" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjQLWVZbEoXPzXkChr6gCVa9cflKaU1NtqG9z1sOuEJ_St5v1vaIYciWTn3P0fA9v4xnSZzs7Hn2XHy06steHhzmIj1zLcOJCdDykLURCbdlu3v9iIhu3pXklJVgXGkm_9cVfdHsJWq0PwI/s320/Cancellera+Yellow+S+Works.JPG" border="0" alt=""id="BLOGGER_PHOTO_ID_5675850752807484082" /></a><br /><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEixlMzV624LuxpRZRhPSaMraXZn7Y05B_PjPBM3CRsOrOoZas4TsSqnxAtuaswgrGxSpHofp-0jQXUV0fcmvdJJJrPApLH0wMuwODtWr5ZIBD-MhyHQus9cvrSQHrNIr4bLM8X86wneSVel/s1600/Tom+Boonen.JPG"><img style="display:block; margin:0px auto 10px; text-align:center;cursor:pointer; cursor:hand;width: 320px; height: 239px;" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEixlMzV624LuxpRZRhPSaMraXZn7Y05B_PjPBM3CRsOrOoZas4TsSqnxAtuaswgrGxSpHofp-0jQXUV0fcmvdJJJrPApLH0wMuwODtWr5ZIBD-MhyHQus9cvrSQHrNIr4bLM8X86wneSVel/s320/Tom+Boonen.JPG" border="0" alt=""id="BLOGGER_PHOTO_ID_5675850752049598562" /></a><br /><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEg6uEnwRsY6Y0OPdrFErpvlHVO0rgob7yloZNpVnN2gdqHDySkylalYZuzz6BKEJHegsRXrTpdT4aEZNx-9iA6hAKA_WtYWbgOwqeWaNS4gM4WYz-scyfqdKhVdPNg4xZZ5x1TIKH1TjjPL/s1600/Marios+Bike.JPG"><img style="display:block; margin:0px auto 10px; text-align:center;cursor:pointer; cursor:hand;width: 320px; height: 239px;" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEg6uEnwRsY6Y0OPdrFErpvlHVO0rgob7yloZNpVnN2gdqHDySkylalYZuzz6BKEJHegsRXrTpdT4aEZNx-9iA6hAKA_WtYWbgOwqeWaNS4gM4WYz-scyfqdKhVdPNg4xZZ5x1TIKH1TjjPL/s320/Marios+Bike.JPG" border="0" alt=""id="BLOGGER_PHOTO_ID_5675850745721988690" /></a><br /><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEiSXF2eBTFffKQj0OjcLoOq6OHilRkgUmFga69T_XN87iphizX24hyFdxsra-7-44zZ-KYbBcKQRz_j4lLT4Pa8PKSaaL_azq3sV7tq_LUUIEgJ6okFLE7puNGjtCE5YEMxINzAm0mWeZIG/s1600/Cipo.JPG"><img style="display:block; margin:0px auto 10px; text-align:center;cursor:pointer; cursor:hand;width: 320px; height: 239px;" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEiSXF2eBTFffKQj0OjcLoOq6OHilRkgUmFga69T_XN87iphizX24hyFdxsra-7-44zZ-KYbBcKQRz_j4lLT4Pa8PKSaaL_azq3sV7tq_LUUIEgJ6okFLE7puNGjtCE5YEMxINzAm0mWeZIG/s320/Cipo.JPG" border="0" alt=""id="BLOGGER_PHOTO_ID_5675850739785759986" /></a><br /><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgtde_-HAwvVvFPdV0kjzlJ1kMlZgl7HpZu6meqndheeLUVzFqseT2hGoev5Q4f8xPmz-ArybnICnu54k5BN8nLgcYi0P-kYOtgc70PQwUgOKs4wEscG6WFy72v34aFU4oi41ceDi8qzzFq/s1600/Bikes+in+Museum.JPG"><img style="display:block; margin:0px auto 10px; text-align:center;cursor:pointer; cursor:hand;width: 320px; height: 239px;" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgtde_-HAwvVvFPdV0kjzlJ1kMlZgl7HpZu6meqndheeLUVzFqseT2hGoev5Q4f8xPmz-ArybnICnu54k5BN8nLgcYi0P-kYOtgc70PQwUgOKs4wEscG6WFy72v34aFU4oi41ceDi8qzzFq/s320/Bikes+in+Museum.JPG" border="0" alt=""id="BLOGGER_PHOTO_ID_5675850740738374578" /></a><br /><br />Today started off pretty good. Not bad getting to the office early and taking a stroll through the Specialized Museum. When you first come into the place it is designed to highlight the history of Specialized humble beginnings, when Mike Sinyard spent his last $1500.00 dollars on Italian Bicycle parts and started riding his bike with a cart trailing behind to the shops in California. He was a pioneer then and still is when it comes to the bike industry. The museum is sort of a history of my love for the Specialized bicycle line. I have owned a Specialized bike of some sort since 2000! Some of the bikes hanging in the museum were and still are dream bikes of mine. Some I now own, but none of them have been ridden in such races as the Tour De France, Paris Roubaix, and the world road championships. The bikes not only are some of the fastest and most sought after bikes to race on in the world, but have a pedigry of winning riders who have been drawn to ride them acrossed several finish lines around the world. One of my favorite riders of all time is Mario Chipollini. He was not only one of the fastest sprinters in the world, but did it his own way! Often known for some of his outrageous cycling kits. But, he was one of the most noteable sprinters in the world to elevate Specialized in the European Peleton. So, it was an honor to see and touch the actual bike that helped him Win the World Championships several years ago.<br /><br />Tom Boonen's Paris Roubaix winning, Specialized Roubaix is also lined up next in line! This is where the famous Specialized Roubaix line up was molded into the bike line it is today. Just incredible how you can see how important it is to stretch the limits and place some of the best riders on your bikes! The next bike was Fabian Cancellera's Custom Yellow S-Works Tarmac. This thing is just too cool! Fabian road this bike for several days while defending the Yellow Jersey during the Tour De France. I am sure it will not be the last time Fabian wears the famous yellow jersey. Too bad he is not on a Specialized anymore! He might have had a better season in 2011!? Pretty nice way to kick off my day!<br /><br /><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEh-EqLDvkFTdbUKuBoRo2EY5LEcPj03rByJdKtx12wkFtbzrffET4Go9i6-I7tR4l6oJw0JQBnVmtWlGugMiQ7tbpO5QTi-L402NBvWNRgQXTqhTmDFnDGWI_7HVXoXpJMnFkPHhmBtV-pA/s1600/JP+Venge.JPG"><img style="display:block; margin:0px auto 10px; text-align:center;cursor:pointer; cursor:hand;width: 320px; height: 239px;" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEh-EqLDvkFTdbUKuBoRo2EY5LEcPj03rByJdKtx12wkFtbzrffET4Go9i6-I7tR4l6oJw0JQBnVmtWlGugMiQ7tbpO5QTi-L402NBvWNRgQXTqhTmDFnDGWI_7HVXoXpJMnFkPHhmBtV-pA/s320/JP+Venge.JPG" border="0" alt=""id="BLOGGER_PHOTO_ID_5675856061815234306" /></a><br /><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEij2cMCUU9SyLzTj3YrqmzYfbd1YLpr3uAGcNMwNguU-XWpOQsc-7AxsqZRcmwAO1OTnEsJCpeF-ny9CItBnQcF4FEbXhj0SoZtdPWqTFH3b8pum-_nK6vVhOoNMc8mX-O3BCQLV-XaHnhX/s1600/Helmets.JPG"><img style="display:block; margin:0px auto 10px; text-align:center;cursor:pointer; cursor:hand;width: 239px; height: 320px;" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEij2cMCUU9SyLzTj3YrqmzYfbd1YLpr3uAGcNMwNguU-XWpOQsc-7AxsqZRcmwAO1OTnEsJCpeF-ny9CItBnQcF4FEbXhj0SoZtdPWqTFH3b8pum-_nK6vVhOoNMc8mX-O3BCQLV-XaHnhX/s320/Helmets.JPG" border="0" alt=""id="BLOGGER_PHOTO_ID_5675855981224855842" /></a><br /><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhd6qEMAtgVMbuyz29sQDtJqy7TqkpXUyDq0A7Y2nLZqs2R-exnaXHKH1ConIak6Lgj_8hh56mlWlr51LEjUtmXPp3E4kyjRMvntpRl1y_XoxfOuFYfvmXXBcSBBAEEPxeYGBp3wdXD7JhA/s1600/road+Shoes.JPG"><img style="display:block; margin:0px auto 10px; text-align:center;cursor:pointer; cursor:hand;width: 239px; height: 320px;" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhd6qEMAtgVMbuyz29sQDtJqy7TqkpXUyDq0A7Y2nLZqs2R-exnaXHKH1ConIak6Lgj_8hh56mlWlr51LEjUtmXPp3E4kyjRMvntpRl1y_XoxfOuFYfvmXXBcSBBAEEPxeYGBp3wdXD7JhA/s320/road+Shoes.JPG" border="0" alt=""id="BLOGGER_PHOTO_ID_5675855818770225522" /></a><br /><br />After my stroll through the museum, we hit the bike area. One thing I did not point out yesterday was your choice of Helmets and Shoes. They are all S works products which makes it nice to test the products and the ability to try out what we sell. The Body Geometry design of these products makes them feel like a custom fit for your feet! The helmets are easily adjusted, light and very Aero dynamic! Today I rode the Venge one more time. Tomorrow, I will ride another bike after a full BG Fit before the afternoon ride. What do you think it will be??<br /><br /><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgJcqTUWhrzhSDpC9GfCcXjjd7_oFMettJxYWLh7nFcYe697Dcv2hprrbX4cpljhGK1oT6H8gaT5iU7fQ4eUWMrrBywCzVyPy_FfkYtPOSR7RP2L3VGM4x6cO75WQpstBIN-TJbc6hHsx7l/s1600/Julie.JPG"><img style="display:block; margin:0px auto 10px; text-align:center;cursor:pointer; cursor:hand;width: 320px; height: 239px;" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgJcqTUWhrzhSDpC9GfCcXjjd7_oFMettJxYWLh7nFcYe697Dcv2hprrbX4cpljhGK1oT6H8gaT5iU7fQ4eUWMrrBywCzVyPy_FfkYtPOSR7RP2L3VGM4x6cO75WQpstBIN-TJbc6hHsx7l/s320/Julie.JPG" border="0" alt=""id="BLOGGER_PHOTO_ID_5675858616049541234" /></a><br /><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgne4Wb8sU6GvV4Z43gwZA5ezqmaXu-fQgMbuYLxHjeLZM2pe-OaRiI33aiZffqFl2FtGVJY6jm-OAIP_83iAKan2ZOKsH13nAPQ4BJRKrDZO-lLHpX7hn798VcJBz00ghLKKZoibiEylcq/s1600/July+After.JPG"><img style="display:block; margin:0px auto 10px; text-align:center;cursor:pointer; cursor:hand;width: 320px; height: 239px;" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgne4Wb8sU6GvV4Z43gwZA5ezqmaXu-fQgMbuYLxHjeLZM2pe-OaRiI33aiZffqFl2FtGVJY6jm-OAIP_83iAKan2ZOKsH13nAPQ4BJRKrDZO-lLHpX7hn798VcJBz00ghLKKZoibiEylcq/s320/July+After.JPG" border="0" alt=""id="BLOGGER_PHOTO_ID_5675858445912312642" /></a><br /><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgXnosRJ4vShx8n0hWtBfraVH9Zv11FUQ0XHp6Abbba91s6-R16Q825fHEXz1BVEwMdmf-uno8jLCutGacWEwkocIbwuDtWrjzqmjNyv9HYm4v6JRMnvWm3pZpAW1yi7Bd2-_0qcgZutQzJ/s1600/Fit+Room+2.JPG"><img style="display:block; margin:0px auto 10px; text-align:center;cursor:pointer; cursor:hand;width: 320px; height: 239px;" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgXnosRJ4vShx8n0hWtBfraVH9Zv11FUQ0XHp6Abbba91s6-R16Q825fHEXz1BVEwMdmf-uno8jLCutGacWEwkocIbwuDtWrjzqmjNyv9HYm4v6JRMnvWm3pZpAW1yi7Bd2-_0qcgZutQzJ/s320/Fit+Room+2.JPG" border="0" alt=""id="BLOGGER_PHOTO_ID_5675858081566650946" /></a><br /><br />Ok, so above is where the real work is being done while I am out here! Yes, riding is part of this life and testing the latest rides out on the open roads. But, in order to better serve our customers, help them reach there goals, and place them in the best possible position to enjoy that new Specialized ride, we have to do a bit of studying! The photo's above show the room in which we work most of the day. This is a pretty killer layout. We do our physical assessment on the riders, then move to on the bike assessment, and then adjustments to the fitting. I provided a quick example of one of the riders above. I will call her Julie. Julie is a phenominal athlete! She has raced in Europe, ridden on the Saturn Pro Women's team, and has been on the US National Cycling team. She is now a distance trail runner! Hardcore for sure and a great subject for our fitting session. I wanted you to see how some minor adjustments made a difference in her upper body position of the bike. We are fitting the bike to her and not her to the bike. Who can tell me what the difference is between the lower photo of her and the top photo? A hint is to look at her elbows and shoulders. This adjustment was minimum! But, made a huge difference in here comfort level, ability to open up her ribs, and most of all keep her driving those legs for the long haul at top speed! It was an honor working with her today and we shall see what her feedback is after the road ride tomorrow?JP Shoreshttp://www.blogger.com/profile/05267185631103354752noreply@blogger.com1tag:blogger.com,1999:blog-6089828966341431139.post-28936571451133798502011-11-15T20:19:00.001-08:002011-11-15T21:05:04.332-08:001st Day of BG Fit School....Yes it Rocked!<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEihAs7uP5qjRAaaHyJpRLahv4-sPnUNEhSL6QPyg_AJwD8DckteHmi8BUAetNYQZAkEQySTpHB90TjOuuED24t4-ohdxrQ_qK7OO-RAW41Un8jCCVh5N3Jggs9hQbaBWGW2UDRd85vfOZ40/s1600/Front.JPG"><img style="display:block; margin:0px auto 10px; text-align:center;cursor:pointer; cursor:hand;width: 239px; height: 320px;" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEihAs7uP5qjRAaaHyJpRLahv4-sPnUNEhSL6QPyg_AJwD8DckteHmi8BUAetNYQZAkEQySTpHB90TjOuuED24t4-ohdxrQ_qK7OO-RAW41Un8jCCVh5N3Jggs9hQbaBWGW2UDRd85vfOZ40/s320/Front.JPG" border="0" alt=""id="BLOGGER_PHOTO_ID_5675444344735474994" /></a><br /><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEiAw9Lii4xovXWCtASGZEw8GGdas02o2ASfwXtWZnaBF08cgStdK1QbQ-mXy47jm7-JYPKGf8KRtX0N2lXbhRbPe3pfkBsE8QvpybvzsIH-EhDyM3kVSgcBVPtpYYn7OCoGcxKSbh_7grWj/s1600/Bathroom.JPG"><img style="display:block; margin:0px auto 10px; text-align:center;cursor:pointer; cursor:hand;width: 320px; height: 239px;" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEiAw9Lii4xovXWCtASGZEw8GGdas02o2ASfwXtWZnaBF08cgStdK1QbQ-mXy47jm7-JYPKGf8KRtX0N2lXbhRbPe3pfkBsE8QvpybvzsIH-EhDyM3kVSgcBVPtpYYn7OCoGcxKSbh_7grWj/s320/Bathroom.JPG" border="0" alt=""id="BLOGGER_PHOTO_ID_5675444204688708050" /></a><br /><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjDT7qocMf99KLe-mKKx8ovwL1dofI2NhdfjAUIO0LTw2oaoEMMxihNB20c1srfBqM0tl5tBQoRpLNk5GBQL9abfX7oAz44cxpq7O58SVgi6G9smxSCNkdjf8F5_p2hEih4B5sP7IK0E74r/s1600/Bikes.JPG"><img style="display:block; margin:0px auto 10px; text-align:center;cursor:pointer; cursor:hand;width: 320px; height: 239px;" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjDT7qocMf99KLe-mKKx8ovwL1dofI2NhdfjAUIO0LTw2oaoEMMxihNB20c1srfBqM0tl5tBQoRpLNk5GBQL9abfX7oAz44cxpq7O58SVgi6G9smxSCNkdjf8F5_p2hEih4B5sP7IK0E74r/s320/Bikes.JPG" border="0" alt=""id="BLOGGER_PHOTO_ID_5675444206245111570" /></a><br /><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEil1nCStJtLW3pXSci4ebtgDwl46N_hghghwZyMuN8qMFVXsa6xH5iPceNkM2BUWRYKInti09LF-QQH8kcbIh0Q2NFf0A7HG727pX7MHXqCvU9uYrgyH7qTLmVtMqgPdFAjJe3vCVAFgJRj/s1600/Fit+Room.JPG"><img style="display:block; margin:0px auto 10px; text-align:center;cursor:pointer; cursor:hand;width: 320px; height: 239px;" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEil1nCStJtLW3pXSci4ebtgDwl46N_hghghwZyMuN8qMFVXsa6xH5iPceNkM2BUWRYKInti09LF-QQH8kcbIh0Q2NFf0A7HG727pX7MHXqCvU9uYrgyH7qTLmVtMqgPdFAjJe3vCVAFgJRj/s320/Fit+Room.JPG" border="0" alt=""id="BLOGGER_PHOTO_ID_5675444202075581922" /></a><br /><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhZqUHgSf5pEhyphenhyphenX4Wj9yTxwSJQuDNy3pVhEsQJa8Y9FxRBWR-TMfKSMfEakCZmcDTKA03NzD2Jec5lHmYLkB4toG_Y1Uw4w8-ysa60KLzBlDTZDlFQnt2VN0cYhp-qHXjN5NoJCx1rb4ngX/s1600/Garage.JPG"><img style="display:block; margin:0px auto 10px; text-align:center;cursor:pointer; cursor:hand;width: 320px; height: 239px;" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhZqUHgSf5pEhyphenhyphenX4Wj9yTxwSJQuDNy3pVhEsQJa8Y9FxRBWR-TMfKSMfEakCZmcDTKA03NzD2Jec5lHmYLkB4toG_Y1Uw4w8-ysa60KLzBlDTZDlFQnt2VN0cYhp-qHXjN5NoJCx1rb4ngX/s320/Garage.JPG" border="0" alt=""id="BLOGGER_PHOTO_ID_5675444198261696962" /></a><br /><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhYG2zet52vKWX7J0LUDh6IR3DmJcwndQYpctovF3z2oSECeQ9ZjNFV11R9RnAgkXii450qHT-8Jdm3g1Cpmqrp79GJDhwCZCSGyIFXUSPKPs4ZrOF9jk1gG1HaiIoSBWlfcQMUmnd40MQu/s1600/Group+Ride.JPG"><img style="display:block; margin:0px auto 10px; text-align:center;cursor:pointer; cursor:hand;width: 239px; height: 320px;" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhYG2zet52vKWX7J0LUDh6IR3DmJcwndQYpctovF3z2oSECeQ9ZjNFV11R9RnAgkXii450qHT-8Jdm3g1Cpmqrp79GJDhwCZCSGyIFXUSPKPs4ZrOF9jk1gG1HaiIoSBWlfcQMUmnd40MQu/s320/Group+Ride.JPG" border="0" alt=""id="BLOGGER_PHOTO_ID_5675444195636781282" /></a><br /><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEizQGz7KcEkUpyyM9W7iUQafXDy5fwpRz19wr20RU2loAo3jxqkG1et9UNKnZWtfCH7COwMJ_B0hP-p7d3GPfSyoeg-62NaaNQkDT4Zk6ibxb0OCpNkIBaqNR30vTo-6uCpHsbgG6_V9Noa/s1600/View+from+Ride+Day+%25231.JPG"><img style="display:block; margin:0px auto 10px; text-align:center;cursor:pointer; cursor:hand;width: 320px; height: 239px;" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEizQGz7KcEkUpyyM9W7iUQafXDy5fwpRz19wr20RU2loAo3jxqkG1et9UNKnZWtfCH7COwMJ_B0hP-p7d3GPfSyoeg-62NaaNQkDT4Zk6ibxb0OCpNkIBaqNR30vTo-6uCpHsbgG6_V9Noa/s320/View+from+Ride+Day+%25231.JPG" border="0" alt=""id="BLOGGER_PHOTO_ID_5675443872476112946" /></a><br /><br /><br />Today was pretty cool! I have really been looking forward to this trip for many reasons, but what i am finding out about the material, the people, and the rides, is that this is exactly what I should be doing! Once again, probably not the last time, I want to thank <a href="http://www.bikesourcekansascity.com/">Bikesource</a> for this opportunity. The knowledge that I am absorbing from the BG Fit Instructors is Priceless! The stories about minor adjustments to <a href="www.specialized.com">Tour de France, Paris Roubaix, and World Champions</a> bike fit over the last few years alone is amazing. Seeing the video difference after only a few millimeters change of a riders headset was proof that there is an Art and Science to getting the perfect bike fit! It is definetly a work in progress throughout someones riding life and will change slightly depending on their discipline of riding. But, seeing it all come together after an assessment is not only amazing, but something i cannot wait to add to my arsenal at Bikesource! <br /><br />Now, yeah, this is fun! But, it get's serious at times. We study Anatomy, Biomechanics, and the basics of sizing someone for a bike. Now, there is a big difference between Sizing and Fitting! Sizing is done and should be done before you even remotely look for a new bike. You must make sure you have the right size bike or everything else does not work! I see so many people who do not fit on their bikes, they can ride for short distances, but once they try to ride long, they get numb in areas they should not, they ache in the neck or low back, or maybe it is a knee issue that flared up after a 60 mile ride when they are use to riding 15-20 miles in their current position. I could go on about this, but you will just need to come and see me when I get back to the Shop next week. We can all benefit from a proper bike fit. If you spend money riding or racing a bike, you should take the time this Winter and get a proper fit! You will love your bike more and want to ride it even more when the weather get's nice this Spring.<br /><br />So, about my day! Well I thought the Pictures would help? The Big "S" needs no explanation, this is the entrance to Specialized Headquarters, pretty dang impressive! The picture of the Peleton pulled over on the side of the road is above the bathroom stalls. I thought it was pretty dang funny! The best part about the photo is the Police car rolling by the entire group. The Next photo is not my Garage! These are the bikes that we get to choose from everyday! Yes, they are just lined up by size. We grab the ride of Choice, set it up and roll! Pretty sweet! The other bike Picture is employee parking. Gotta love it! The parking lot is pretty much empty, everyone commutes! See how simple this would be for your employer to set up at work! Does not take much does it, show it to them and get a commuter Garage set up at your work place. Our work area is highlighted by the I am Specialized Wall, the room is more like a PT clinic, with tables, bike trainers, and tool set's set up at each station. The last few Pictures are of the ride!<br /><br /><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEg0-7SQR_AwkLUPIKjusfv4mKm_cuICDxsFi4VILBzJ5bIwdLTctMnx034ZyeWtbgoMe61ac9RbTfRv9-E_uOufdMStoIe-ye7xXoVFc6a5P-qJyLhSmeYId2lB5HZTcgBTMIQBljTE_Xo2/s1600/Venge.JPG"><img style="display:block; margin:0px auto 10px; text-align:center;cursor:pointer; cursor:hand;width: 320px; height: 239px;" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEg0-7SQR_AwkLUPIKjusfv4mKm_cuICDxsFi4VILBzJ5bIwdLTctMnx034ZyeWtbgoMe61ac9RbTfRv9-E_uOufdMStoIe-ye7xXoVFc6a5P-qJyLhSmeYId2lB5HZTcgBTMIQBljTE_Xo2/s320/Venge.JPG" border="0" alt=""id="BLOGGER_PHOTO_ID_5675451852128604370" /></a><br /><br /> I rode the Venge today and will ride it most of the week. I am trying to really get a feel for this bike. I get asked a lot of questions about it. We went up a pretty good climb today, but I need to play with my position a bit more before I am going to comment. Maybe by Thursday Nite, I will have a better idea? We have a longer ride scheduled for Thursday, after we have done a complete bike fit! So, that will be the true test. The Bike has Dura Ace Shifting and I have been riding SRAM for the last year exclusively. I can say that I like how the Dura Ace Shifters conform around my hands, but I do think that SRAM is a much crisper shifting system at a hirer rate of speed. That is all I can say at the moment!<br /><br />It is late in the Midwest and my body is still on Midwest time. I need to hit the sack, we are riding at 8 a.m. tomorrow! It will be about 44 degrees vs the 70 degrees we rode in today. The weather seems to be very consistant, cool in the a.m. and close to 70 and Sunny every afternoon. Fortunate for this weather this week!<br /><br />GO!JP Shoreshttp://www.blogger.com/profile/05267185631103354752noreply@blogger.com1tag:blogger.com,1999:blog-6089828966341431139.post-1363235424792626872011-11-14T19:36:00.000-08:002011-11-14T20:13:00.783-08:00California Dreamin!<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjX49aWnEAW7zB-j5LFL4kjIEjuVwFX62IQr7jn4aJwzfg0Nu31vleJoK_xb5g_P0HqvDqHFrAskirJdAPqL4xVBQEu0hqYgqIaQ5E9p65XyIMkj4UzwazuiUgqEfRI_qJNfuacnTYFATA6/s1600/Willow.JPG"><img style="display:block; margin:0px auto 10px; text-align:center;cursor:pointer; cursor:hand;width: 239px; height: 320px;" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjX49aWnEAW7zB-j5LFL4kjIEjuVwFX62IQr7jn4aJwzfg0Nu31vleJoK_xb5g_P0HqvDqHFrAskirJdAPqL4xVBQEu0hqYgqIaQ5E9p65XyIMkj4UzwazuiUgqEfRI_qJNfuacnTYFATA6/s320/Willow.JPG" border="0" alt=""id="BLOGGER_PHOTO_ID_5675065254589612498" /></a><br /><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEghMhjkUX-AdsNu_BO9BN73SQPjoKMOkiLBkg9pzRboNEtKN-VzVyM2DIlucRqLMAuIuXkSIXKs8kfiaevZxGl8gjTpOdHZiXo9LUdmshVd3srDXODY6igJbnRUiGpLImKI9-3koT-y9Unw/s1600/Specialized.JPG"><img style="display:block; margin:0px auto 10px; text-align:center;cursor:pointer; cursor:hand;width: 239px; height: 320px;" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEghMhjkUX-AdsNu_BO9BN73SQPjoKMOkiLBkg9pzRboNEtKN-VzVyM2DIlucRqLMAuIuXkSIXKs8kfiaevZxGl8gjTpOdHZiXo9LUdmshVd3srDXODY6igJbnRUiGpLImKI9-3koT-y9Unw/s320/Specialized.JPG" border="0" alt=""id="BLOGGER_PHOTO_ID_5675061941318951778" /></a><br /><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEg-8BLhREjzOC71kdjpi7ufeoMvP6Rory_0ojtbotJeutyEBoZwh_k5XvlSqA_9mxIzA9SpbOP0mUYWFGd3JoLq2vSrE4ULeklckgs0PRv3_N_vCFU2tpRjhRlWJb4Nxp8OoH0MvnRgs3py/s1600/Back+of+Hotel.JPG"><img style="display:block; margin:0px auto 10px; text-align:center;cursor:pointer; cursor:hand;width: 320px; height: 239px;" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEg-8BLhREjzOC71kdjpi7ufeoMvP6Rory_0ojtbotJeutyEBoZwh_k5XvlSqA_9mxIzA9SpbOP0mUYWFGd3JoLq2vSrE4ULeklckgs0PRv3_N_vCFU2tpRjhRlWJb4Nxp8OoH0MvnRgs3py/s320/Back+of+Hotel.JPG" border="0" alt=""id="BLOGGER_PHOTO_ID_5675061941830519042" /></a><br /><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhWy3o4WloeolphR7aqtAPDU-egNRDiF-1IExFjGU1oaIUpNlhZLHFVE-ULDQSr04DHjYIgBrudR2fXk6_sqa-STBCiSoVqKEo7up4GPJaqQ9XdcF_LnTIPLyAB6v2otym2uk2G4jrl96WU/s1600/Utah.JPG"><img style="display:block; margin:0px auto 10px; text-align:center;cursor:pointer; cursor:hand;width: 239px; height: 320px;" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhWy3o4WloeolphR7aqtAPDU-egNRDiF-1IExFjGU1oaIUpNlhZLHFVE-ULDQSr04DHjYIgBrudR2fXk6_sqa-STBCiSoVqKEo7up4GPJaqQ9XdcF_LnTIPLyAB6v2otym2uk2G4jrl96WU/s320/Utah.JPG" border="0" alt=""id="BLOGGER_PHOTO_ID_5675061938330982210" /></a><br /><br /><br />Today has been a long day of Traveling to San Jose, CA. I am here to attend the BG Fit Course at Specialized Bicycles. This has been one of the premier Bike Fit Training Course's in the world of cycling. Dr. Andy Pruitt is the creator of the program and I am thankful to be out here for many reason's. Most of all the experience of mixing some of my Athletic Training Knowledge in with bicycle fitting. It is funny how what you have done in your past can still help build on your future. Knowing how the body moves during athletic competition, injury prevention, and most of all my experiences with varies disciplines in this sport will all help in my understanding of how to FIT someone properly on a bike for whatever they desire to do on a bike. That in itself sounds pretty easy, but it actual can be more of a mix of science and art to get that proper fit. So, needless to say, I am more than excited about tomorrow and the rest of this week.<br /><br />I shot a few photo's on the way out. One is from the back of the Hotel. When I got here, I need a workout after sitting on a plane for more than 4 hours and hanging out in airports. So, i laced up the shoes and did a nice run toward those hills. It was only a mile to them and I was on some pretty cool running trails. I was starting to get into it and then I decided I really did not know where I a was going and did not see anyone around, so made the wise choice of turning around and running back to the hotel. Jumped on the indoor bike for awhile and did my 30 minute strength workout. The "S" picture need's no explanation. The other picture was out of the Plane Window at about 30K Feet. I thought it looked pretty wild, almost as if that Mountain was an Island in the middle of Utah somewhere? Pretty Crazy how all of that area appears to be Salt Fields and then you have this mammoth mountain in the middle of all of it. <br /><br />The Top Picture is of our ride that is scheduled for tomorrow. We get a lunch ride just about everyday we are here. It appears that we will be on road bikes everyday. We were able to pick bikes that we wanted to ride prior to coming out for the school. I of course choice the Tarmac SL4, The Venge, and the Roubaix. Not sure which I will get my hands on first, but it really doesn't matter! They are all incredible bikes! I am curious as to how the Venge Climbs? If you have followed me this year, you know that I have ridden my SL3 in New Mexico up a 10,000 Footer and all over the North Georgia Mountains. That is my only question about the Venge? It is a super fast bike! I road one during the Team Garmin ride and hit 38 mph with not much effort in a sprint. So, maybe I will get my chance? The ride tomorrow is the actual 2006 Tour of California Time Trial Route. That is pretty cool!<br /><br />I hope you all had a great weekend and have been able to keep riding outside. It has been an incredible Fall for riding! It is suppose to be pretty awesome weather here all week. I see that the weather in KC this weekend is going to be warm again, which will call for some serious saddle time when I get home as well. I wanted to say thanks to Bikesource for sending me out here, it is going to be a spectacular week and most likely will be one of the top highlights of my Bike Life this year!<br /><br />I will get some pics tomorrow and keep you posted!<br /><br />GO!JP Shoreshttp://www.blogger.com/profile/05267185631103354752noreply@blogger.com1tag:blogger.com,1999:blog-6089828966341431139.post-67853097128215758842011-11-12T06:59:00.000-08:002011-11-12T09:10:25.143-08:00October....Whew!<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEh4qseTcFbJ55D6Wu_ERZ-nxEvlIuC-0BVtJsflKAjceua49dF47tVTgzJfDILZz6aHbSMN6iDdOFIJcPB5G6U8Oe-C1o9MqDs7vhYQhc6sprngTCL0SOv92hbXMdmT0pjPvEJne2UJOamx/s1600/JP+Crushing+it%2521.jpg"><img style="display:block; margin:0px auto 10px; text-align:center;cursor:pointer; cursor:hand;width: 214px; height: 320px;" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEh4qseTcFbJ55D6Wu_ERZ-nxEvlIuC-0BVtJsflKAjceua49dF47tVTgzJfDILZz6aHbSMN6iDdOFIJcPB5G6U8Oe-C1o9MqDs7vhYQhc6sprngTCL0SOv92hbXMdmT0pjPvEJne2UJOamx/s320/JP+Crushing+it%2521.jpg" border="0" alt=""id="BLOGGER_PHOTO_ID_5674135713996733122" /></a><br /><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgDbnGY3a2X83awU242Ouc3-rgkAx7B2sN14a0ZPVzNpfk6VPiVqzxnkkU9xZToyGWD1upRWU8F68OCdVsKNLU5AOFT-dpWHk9WIQUB7IbSyeWFjpGKNpEhNhjbBsPuTrWOSJX3bnEayLhh/s1600/Snow+Cross.jpg"><img style="display:block; 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margin:0px auto 10px; text-align:center;cursor:pointer; cursor:hand;width: 239px; height: 320px;" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgxPRNT5UiML1I_I45OHsorijJuuAfk5bDUlF1C3eoNSQ2mDXQeIEHIdgrc6gg-4epU_WBeCV4hk9DS_t8nGjIUPawjw3jaqufidnwjnFsDbk_82AYymKvu2exm995lFeCBssc9dDh9_I6z/s320/JP+Chiefs+Game.jpg" border="0" alt=""id="BLOGGER_PHOTO_ID_5674133667810330834" /></a><br /><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgAlCXM4tlFsuv3DMpnpsoMsRX8nyCNZ-OllApXABFZ9ePsrRiRbabe71VDBYfyi4Y4TFMrN6an9Samg9ZStcQZ5vGsKaeodMMtYku9e7KXmpUKlmVUIzfkZi2aAqfnW40QagZ97gJTxaex/s1600/GO%2521.JPG"><img style="display:block; margin:0px auto 10px; text-align:center;cursor:pointer; cursor:hand;width: 320px; height: 320px;" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgAlCXM4tlFsuv3DMpnpsoMsRX8nyCNZ-OllApXABFZ9ePsrRiRbabe71VDBYfyi4Y4TFMrN6an9Samg9ZStcQZ5vGsKaeodMMtYku9e7KXmpUKlmVUIzfkZi2aAqfnW40QagZ97gJTxaex/s320/GO%2521.JPG" border="0" alt=""id="BLOGGER_PHOTO_ID_5674132893075532850" /></a><br /><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgdIYLN10m-BU-bOPYOFnbrpSEs2gd4Y42pLgmOFTyoVYPmVlvUKjcObBRSjsSsWITV47qsNSDnAV1Quu5JieS2-sQ9pFdm1_7-Y383H2kNYqtRuy0DgxyGxgBZQEaCvJHYi2P7EXwcOSKk/s1600/KC+Zoo+Family.JPG"><img style="display:block; 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margin:0px auto 10px; text-align:center;cursor:pointer; cursor:hand;width: 239px; height: 320px;" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjOPAUI0SOkaLeCN_vA2vRes_JuOPL43uzxsIA4bTaeHkQyyZIEmLsq9MtaIDKP7WnV4z_ziQuQJ_YejHe3Fc6Iew-wKV9xEwAaWRm3QSpPfO7CwO0pyM1QEcpLtO0TpWPIVm6jDdNUayos/s320/JP+%2526+Jaden.JPG" border="0" alt=""id="BLOGGER_PHOTO_ID_5674131894647765394" /></a><br /><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjejLnbUnQk8h5fNjDSv7612-Ey8wWNfxrcBOZdX9XVQakxOSTHlFce7SncfLxXJyl6kNR082OvIrI651o8IHdNCRd-dUw1jH1RWDTmvtRgcT8dxHk6LTHNwejA7Crb3W_yvzO7w0AGlH7r/s1600/Stan.JPG"><img style="display:block; margin:0px auto 10px; text-align:center;cursor:pointer; cursor:hand;width: 320px; height: 239px;" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjejLnbUnQk8h5fNjDSv7612-Ey8wWNfxrcBOZdX9XVQakxOSTHlFce7SncfLxXJyl6kNR082OvIrI651o8IHdNCRd-dUw1jH1RWDTmvtRgcT8dxHk6LTHNwejA7Crb3W_yvzO7w0AGlH7r/s320/Stan.JPG" border="0" alt=""id="BLOGGER_PHOTO_ID_5674131745841456370" /></a><br /><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjJIYJ1tP86fcnIslBtTCsjK4QmD2cye7EPd_zrWHIKXf4HknmLvTpPmUYuMIMRS777lp4EASVe2FPHX2d7x4eIK5DQraacDKkISqK-x-cGLGsTrfaq1y9AH1kGMOGWHWuS_vYZasVdEhX_/s1600/Dr.+Tom.JPG"><img style="display:block; margin:0px auto 10px; text-align:center;cursor:pointer; cursor:hand;width: 239px; height: 320px;" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjJIYJ1tP86fcnIslBtTCsjK4QmD2cye7EPd_zrWHIKXf4HknmLvTpPmUYuMIMRS777lp4EASVe2FPHX2d7x4eIK5DQraacDKkISqK-x-cGLGsTrfaq1y9AH1kGMOGWHWuS_vYZasVdEhX_/s320/Dr.+Tom.JPG" border="0" alt=""id="BLOGGER_PHOTO_ID_5674131615592021250" /></a><br /><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhPK0U3y2VfVVv38fw_Ikk0W_5B3PhwDThkK0j61Oo-doNmGYXHTzpjm2jLaYwfFcwCVdoAxiCcNeFoJ3wnFp3cQivOwVkzqxMjxoCnexRM-REn0kv43YwNflcceZFZ4Ehc8jDuAsIl8i-u/s1600/2012+mtn+Bike+line+up.JPG"><img style="display:block; margin:0px auto 10px; text-align:center;cursor:pointer; cursor:hand;width: 320px; height: 239px;" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhPK0U3y2VfVVv38fw_Ikk0W_5B3PhwDThkK0j61Oo-doNmGYXHTzpjm2jLaYwfFcwCVdoAxiCcNeFoJ3wnFp3cQivOwVkzqxMjxoCnexRM-REn0kv43YwNflcceZFZ4Ehc8jDuAsIl8i-u/s320/2012+mtn+Bike+line+up.JPG" border="0" alt=""id="BLOGGER_PHOTO_ID_5674131485901328946" /></a><br /><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEh4zsiQ3yGXibSloLKit7XjVEfLhx2XVntgrI-7LVPt98bgY1HfO9ZDYzR3t0uLbtaw7tJFnp7pKaOmDYRUf__gLa2jpdiq3dDXPUkOIOaANhVlI5tIY0bApH8y6fzgGImaQkgCIy6LhZ14/s1600/Epic+29er+2012.jpg"><img style="display:block; margin:0px auto 10px; text-align:center;cursor:pointer; cursor:hand;width: 320px; height: 239px;" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEh4zsiQ3yGXibSloLKit7XjVEfLhx2XVntgrI-7LVPt98bgY1HfO9ZDYzR3t0uLbtaw7tJFnp7pKaOmDYRUf__gLa2jpdiq3dDXPUkOIOaANhVlI5tIY0bApH8y6fzgGImaQkgCIy6LhZ14/s320/Epic+29er+2012.jpg" border="0" alt=""id="BLOGGER_PHOTO_ID_5674125132914578418" /></a><br /><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjK2en9TfPxECNUsDkXV-qgmTRmaxVKtup2js7M7oh8395zA8aFrf13FPlcDpKKYefJhxd32WjCQz1RitIeM7CDyrfHB85cq47eghpoA1i1vR_T3HHpo3r9mLBGU7Y3WjK3T8zm0mwehAre/s1600/Berit+Build+a+bear.jpg"><img style="display:block; margin:0px auto 10px; text-align:center;cursor:pointer; cursor:hand;width: 238px; height: 320px;" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjK2en9TfPxECNUsDkXV-qgmTRmaxVKtup2js7M7oh8395zA8aFrf13FPlcDpKKYefJhxd32WjCQz1RitIeM7CDyrfHB85cq47eghpoA1i1vR_T3HHpo3r9mLBGU7Y3WjK3T8zm0mwehAre/s320/Berit+Build+a+bear.jpg" border="0" alt=""id="BLOGGER_PHOTO_ID_5674124787144776674" /></a><br /><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgvaTPgYsLtYOXEtvYdHuBCuHeDyUAy9J9Gl1KuIA69cPJ0dvMgZk05rcs8RkpzS7Wxwnu3Dit5_w6u3w4aYqQg4hJmB5q6jTfk3wSVYgAUsyzo0FGgKaSXBI9s0CDvpDIg9YDcEYFczEqe/s1600/JP+%2526+Rod+TDBBQ.jpg"><img style="display:block; margin:0px auto 10px; text-align:center;cursor:pointer; cursor:hand;width: 320px; height: 229px;" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgvaTPgYsLtYOXEtvYdHuBCuHeDyUAy9J9Gl1KuIA69cPJ0dvMgZk05rcs8RkpzS7Wxwnu3Dit5_w6u3w4aYqQg4hJmB5q6jTfk3wSVYgAUsyzo0FGgKaSXBI9s0CDvpDIg9YDcEYFczEqe/s320/JP+%2526+Rod+TDBBQ.jpg" border="0" alt=""id="BLOGGER_PHOTO_ID_5674124525387245138" /></a><br /><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhbV87k8bjroNu_8sNG-KiCwHSv3VtBQWqT6fGa9ELMaTIcy9FtZIovIxKUn57gRyeOjmw2wevaum-8HMPN-aodzZOD6nlO1rN3fYBJ0YllKBIS0H5NHGtbzp16OgzmzkCMcMQd81EYQKoJ/s1600/JP+%2526+the+Jews.jpg"><img style="display:block; margin:0px auto 10px; text-align:center;cursor:pointer; cursor:hand;width: 320px; height: 234px;" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhbV87k8bjroNu_8sNG-KiCwHSv3VtBQWqT6fGa9ELMaTIcy9FtZIovIxKUn57gRyeOjmw2wevaum-8HMPN-aodzZOD6nlO1rN3fYBJ0YllKBIS0H5NHGtbzp16OgzmzkCMcMQd81EYQKoJ/s320/JP+%2526+the+Jews.jpg" border="0" alt=""id="BLOGGER_PHOTO_ID_5674124369429820578" /></a><br /><br />OK....It has been since September 30th! Yeah, that was my last Blog post! The last month was a Blur! It always is in October for us, my wife's birthday, my daughter's and the end of the SPIN! riding season. It is good, but always a bit of a let down for me. We have so much fun on our rides and after the rides at <a href="www.spinpizza.com">SPIN!</a> that it is like coming home from an awesome Summer Camp. This is just how it feels, but when I finally look back on our year, I just start to smile, feel better and start planning for 2012. So, that is what I have been doing, a lot of planning, thinking, some riding, some running races, Mountain Bike race, and finally started doing some cross racing just for the intensity and because it is so much fun! <br /><br />My Bike Life is really full! It always is, but it is morphing into my full time job, which is what I planned on it become at some point in my life. But, no better time than the present! My gig at Bikesource just keeps getting better as I will be spending this next week in San Jose, CA at <a href="www.specialized.com">Specialized Headquarters </a>checking out and riding the latest 2012 bicycle line up. Yeah, that is not going to be too bad! The next step in the bike life is to keep my SPIN! riders pedaling together starting in December! That is right Campers, we are taking this thing inside for awhile! We will be posting an open house invitation, end of the outdoor season bash, stock up on winter indoor trainers, outdoor clothing, and just plain old get together at <a href="www.bikesourcekc.com">Bikesource</a> in December. I will be posting this information to the masses once the final details are all lined up. But, it is sure to be a great time and more than anything fun to catch up with you all!<br /><br /><a href="http://www.floridacyclingcoach.com//">Endurofit</a> is something I encourage you all to check out. This is the type of training plans, indoor training, and when it get's nice out again, outdoor training oportunities. Shores Sports has an agreement with Endurofit for 2012. We have started signing up individuals for coaching and 12 week training programs to start the off-season on the right pedal stroke. I believe you must have a plan to reach your potential, goals, and feel your best for your next challenge. Jeb Stewart has been coaching and working with athletes at all levels for the past 12 years. He has been my coach during my cycling endeavors and I look forward to working closely with Jeb to help cyclist, runners, and multisport athletes reach their potential. My <a href="http://www.floridacyclingcoach.com/AboutUs/JPsBio.aspx">Bio</a> is now up on the Endurofit website. Please feel free to send me an email at shoressports1@yahoo.com if you have any question or have interest in the off season programs. I will have a facility to work from, but that will be announced in the next week or so once we have the schedule set in place. I am pretty excited to work with the athletes who have expressed interest in the programs thus far and look forward to the response once we launch our indoor cycling season.<br /><br />Cyclocross season is in full swing and I am definetly late to the party! I raced last Saturday, in between my long ride and let me tell you, I need our indoor training plan pretty bad at the moment! I spent most of October running and riding my Mountain bike long miles with low intensity. This was good for many reasons, but not so good for a 45 minute all out battle for cyclocross! So, I am adding some intervals and will see how this season goes? It is so not my focus, but it is too much fun to pass up. Plus, they add great interval and real racing to your program in the off-season, because I am definetly into my off season and have been taking it easy this month, in preparation for the Ironman Training that is about to hit me like a "Brick"! <br /><br />So, the random photos are some from this last month, here is a brief order:<br />Berryman Epic!- (Painful day, 6 hr. on the bike, 3 flats and I was happy to finish the event this year. I will plan much better for it in 2012)<br />Cross Season - Me at my last race in 2010, it is so much fun!<br />Tour De BBQ - This was an incredible event and I was happy to share the day with several SPIN! Riders along the route and before we rolled out! Thanks to all who participated! <br />Chief's Game - Taking a Sunday away from the Bike life and trying to enjoy the Chief's Game, but it is hard when they get beat by the Dolphins! Boo!<br />GO! - This is a little hint for 2012, stay tuned!<br />KC Z00 - My kids love the Polar Bear and our Zoo is getting better, nice family time.<br />Des Moines Half - The Start was pretty cool with about 5000 people. I enjoyed the entire event, finished in 1:44, so my running is up and going for the Ironman.<br />Smikahl- My Best Friend Jeff Smikahl and his Brother in Laws at the Tour De BBQ!<br />Jaden - I ran a 5K with my daughters friend Jaden. I was honored he asked me to run with him, his dad is overseas for a year. He did great, we ran it in 55 minutes! Pretty good for a 5 year old.<br />Stan - Stan is the Man! A loyal SPIN! rider who had an awesome idea to raise money for the fight against Cancer. Ever name on his special designed jersey represents someone who he road in honor of at the Tour de bbq. You could donate a dollar to add a name to his jeresy. Not only is the jersey cool, but he raised a fair amount of money in his efforts! GO! STAN!<br />Doc Tom - One of the regular riders on our Lee Summit Ride. He has improved a lot over the last 2 years. I am glad that we are friends and enjoyed the entire ride with him at the TDBBQ!<br />Specialized Bikes - This is the 2012 Line up at Bikesource. I am digging the 29er for 2012. Looking forward to riding them this next week in Cali!<br />Berit- My daughter is 5! She is awesome and if I could really box her up and keep her at this age, I would try to do it. She is the a joy everyday.<br />Rod - Rod has been a HUGE help and supporter of mine for a few years now. He will be a big part of our Ride Guide Crew for 2012! Thanks Rod!<br />Gail and Richard Lozoff - This last photo is special, Gail and Richard are co-owners of SPIN! Pizza and without the support of SPIN!, we have no SPIN! rides and our cycling community would have a big void. I appreciate all they do for cycling and for supporting so many charities in our KC Metro area. Cannot think of a better couple to work with all year to put our ideas into motion. If you ever see them at SPIN! tell them thanks! They are special people.<br /><br />So, hopefully moving forward I will not be too far behind again on this blog? Stay tuned for my Bike Life adventures in California this next week and the announcement for the indoor training programs before the end of this month!<br /><br />GO!JP Shoreshttp://www.blogger.com/profile/05267185631103354752noreply@blogger.com0tag:blogger.com,1999:blog-6089828966341431139.post-57051319266431409472011-09-30T20:29:00.000-07:002011-09-30T20:50:04.040-07:00One Last word..............<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjdMoqh3RKMvWXwFFMcR7T6zqQiMnVHVEfzoWUcLz3cT_PIzO4M2n36pC1JEvri981Jqy-iG-AU80HGbVi9sXCTpmexk2dVopGqfMtxW4MSD02SsROJJzj4R4yTFef4Ui1k1_Z7r2WEnPZ-/s1600/006.jpg"><img style="display:block; margin:0px auto 10px; text-align:center;cursor:pointer; cursor:hand;width: 320px; height: 239px;" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjdMoqh3RKMvWXwFFMcR7T6zqQiMnVHVEfzoWUcLz3cT_PIzO4M2n36pC1JEvri981Jqy-iG-AU80HGbVi9sXCTpmexk2dVopGqfMtxW4MSD02SsROJJzj4R4yTFef4Ui1k1_Z7r2WEnPZ-/s320/006.jpg" border="0" alt=""id="BLOGGER_PHOTO_ID_5658365922660873042" /></a><br /><br />The Picture above is of my Friend and long time SPIN! Rider Steve Hirschorn. He is one of many people whom we will be riding, cheering, volunteering, or we are riding in memory of tomorrow. The Tour De BBQ is about riding a bike and eating the best BBQ in the USA! But, more importantly we are uniting to beat the CRAP OUT OF CANCER!!!<br /><br />So, yeah, pick a fight with 2000 plus strong cyclist and you will get what you deserve Cancer! We don't like you! We want you to get out of our lives, our friend's lives and our families! Steve is an example of someone fighting the good fight everyday. He is a SURVIVOR, so let's mount up tomorrow a.m. and Kick some Cancer ASS!<br /><br /><br /><strong>GGGGGGGGGGGGGGGGGOOOOOOOOOOOOOOOOOOOOOOOOOOOOOOOOOOOOOO!!!!!!!!!!!!!!!!!!!!!!</strong>JP Shoreshttp://www.blogger.com/profile/05267185631103354752noreply@blogger.com0tag:blogger.com,1999:blog-6089828966341431139.post-85296080519138364762011-09-29T07:14:00.000-07:002011-09-29T07:29:38.411-07:00Be Nice, Be Safe, and know some rules for riding in a Group! GO!<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEiAZAH4lSpBB53jiqQ5ZMEiUZ5yZcLUbTVUGEjWZHfDf4HnePqxKsk0Dn1ruVz6tRn_2PqL70AB-7OXJwJxNCoktKNj2aUopBJZbhvEPFWcC0iKhjmhh94CjILc0VN1aRxMNJic8EVIgdp1/s1600/13720_t_CAV_FINISH_1250.jpg"><img style="display:block; margin:0px auto 10px; text-align:center;cursor:pointer; cursor:hand;width: 250px; height: 250px;" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEiAZAH4lSpBB53jiqQ5ZMEiUZ5yZcLUbTVUGEjWZHfDf4HnePqxKsk0Dn1ruVz6tRn_2PqL70AB-7OXJwJxNCoktKNj2aUopBJZbhvEPFWcC0iKhjmhh94CjILc0VN1aRxMNJic8EVIgdp1/s320/13720_t_CAV_FINISH_1250.jpg" border="0" alt=""id="BLOGGER_PHOTO_ID_5657785673483675298" /></a><br /><br />Unless you are Winning the World Championships like Cavandish just did this past Sundady, you should not take your hands off of the handlebars in a large group! I thought this pic was appropriate since he was on the fastest bike ever made to race, the <a href="http://www.specialized.com/us/en/bc/SBCWhatsNewDetail.jsp?article=9979">Specialized Venge </a>and the fact that we all are about to impart on a Journey this Saturday with more than 2000 riders. Yep, that is right, if you are riding the Tour de BBQ, it will be staged and staggered at the start! That is amazing! Three short years and this event is the talk of the town by cyclist and non-cyclist. Too much fun!<br /><br />With many new riders and actually many non regular riders participating in the event, i felt that it was appropriate to find a solid article about riding in a Group. Do's and Don'ts! I found this helpful information on the on bamacyclist.com. I read through several other articles and was about to re-invent the wheel on my own, but found this well written piece of information. I hope it helps you this Saturady and moving forward with any of your future group rides!<br /><br />Keep the Rubber side down! GO!<br /><br /> <br /><br />Although cycling has its benefits and is relaxing and fun, it’s always more pleasurable to ride with someone than to ride alone. However, riding with someone or riding in a group requires adherence to certain rules. It also requires skills that may take a little practice before mixing it up with the local club. No one likes a squirrel in the pack so I thought I’d outline several common sense "rules" of etiquette to follow when we are out there enjoying the scenery with a group of friends. These "rules" will increase your enjoyment and safety whether you are just putzing along or if you are hammering in a fast paced training ride. You surely don’t want to peel yourself off the pavement or cause someone else to be seriously injured by displaying poor riding habits. With this in mind, lets discuss some important issues! <br /><br />Be Predictable—This may be the most important rule (even for solo riding) and it involves every aspect of riding from changing positions in the group to following the traffic rules. You might say that all the other rules support this one. Smooth predictable riding isn’t just a matter of style...here the word survival comes to mind! If unpredictability is the only predictable part of your riding style, you are a hazard to yourself and everyone else who has the misfortune to ride with you. Have you ever been on a ride where the group stops at an intersection and people scatter all over the lane? Some going through on the wrong side of the road and others turning left from the right side? Some running the stop sign and others doing it right? It’s confusing and irritating to drivers of vehicles as they approach a situation where cyclists are going in all different directions or just blowing through stops! Part of being predictable is riding within the rules of the road as a vehicle. Groups should maintain integrity when approaching intersections. That means staying in the correct lane, stopping together, and starting together as traffic allows. It goes without saying that if we demand the right to ride on the road, then we must be willing to ride responsibly...especially as a group. <br /><br />Don’t Overlap Wheels—This habit will get you in real trouble. This is a good way to test your ability to do cartwheels if you don't adhere to this rule. Some people do it from lack of concentration, others may just not know any better, but sooner or later they'll crash. There is no recovery from a front wheel deflection. All it takes is for the person in front to move sideways a few inches...if someone is overlapping his wheel, that someone will go down along with practically everyone who is behind him. Many times the person in front can recover, but not the people behind. <br /><br />Be Steady—This includes speed and line. If the person behind you fails to adhere to #2, you will contribute to a crash if you wallow around all over the road. When everyone is working for the group, maintain a steady speed as you go to the front. Ever notice how easy it is to ride behind some folks? If you take note of their riding style you’ll probably notice they don’t yo-yo around in the pack. They are rock steady. When they take the lead, they don't accelerate. If they are strong enough to accelerate the group, they do it after the previous pull has rejoined the rear of the group and then only gradually so as to not string out the pack. When they are leading, they ride a straight line and their speed will be constant with the conditions. What a joy to ride with someone like this. Sometimes steady doesn’t just mean speed. It means steady pressure on the pedals…uphill or downhill, headwind or tailwind. When you are following someone like this, life is good! When they are following, they don’t make sudden moves or they know how to control their spacing by using their body position instead of using the brakes. Sudden braking will set off general alarms from everyone in the rear and make you very unpopular. If you do use the brakes, feather the front brake only and keep pedaling against the resistance. This allows you to moderate your speed without disturbing trailing riders <br />Announce Hazards—When you are in the lead, you are responsible for the safety of everyone behind you. You will become very unpopular very quickly if people behind you keep bouncing off of potholes, running over rocks, or reacting to unsafe traffic situations that you fail to point out. You need to be very vocal when approaching intersections, slowing, stopping, or turning and all actions should be smooth and deliberate. Sudden, unannounced actions will throw terror into any peloton. Riders in the pack should relay these warnings to the rear. When you are following, announce oncoming traffic from the rear…in this case others should relay this info toward the front. <br /><br />Signal—Signaling lets everyone (vehicles and riders) know your intentions…remember #1? This makes you predictable. Also, it’s a good idea to make eye contact with oncoming traffic at intersections. One note here, use your right arm straight out to signal a right turn. It’s uncool to stick out your left bent arm to signal a right turn; more importantly, it’s impracticable and ineffective. In a big group combine this with a loud vocal warning of your intentions. <br /><br />Don’t Fixate—If you are staring at something (i.e., the wheel in front of you), eventually you’ll hit it! When you walk in a crowd, you don’t stare at the back of the person in front of you…so you shouldn’t ride like that either. Learn to be comfortable looking around or through the riders ahead of you. This will allow you to see things that are developing in front of the group. With a little practice you will be able to "sense" how far you are off the wheel in front of you. <br /><br /><strong>Stay Off Aero Bars</strong>—This shouldn’t require much discussion. They are much too unstable to be used in a group ride. Plus, you don't need to be on aero bars if you are in a pack as you will receive more aerodynamic effect from the other riders anyway. Maybe...one exception…when you are at the front pulling you can get away with it, but never, never, never when you are within the group or following a wheel. I know there are some people, usually triathletes, who are more comfortable on the bars. But, sooner or later, steering with your elbows in a group will add new meaning to the term "lunch on the road." Plus, it really tics off those behind you when you go down in a pack! Use aero bars for what they are meant for...solo fast riding. <br /><br />Don’t Leave Stragglers— If you get separated at intersections, as a matter of courtesy, the lead group should soft pedal until the rest have rejoined. Another note here is that if you are the one who will be caught by the light, don't run the red light to maintain contact. If they don't wait for you to catch up, you may not want to be riding with them anyway. Also as a courtesy to those who may not be able to stay with the group, the pack should wait at certain points along the route to regroup. Especially, at turn points and if the stragglers don’t know the route. Now obviously this is not applicable during a race but we're not talking about a race...No one should be left alone on a group ride. If you don't adhere to this rule, your "group" will get smaller each week until you're riding solo. <br />Know Your Limitations—If you’re not strong enough or too tired to take a turn at the front, stay near the back and let the stronger cyclists pull in front of you instead of making them go to the back of the line. Unless they are a complete...well you know...they will appreciate that more than having to get past you to get back to the front. Plus, it strokes the animal's ego as you admit that he/she is the stronger rider. Another point here, don’t pull at the front faster and longer than you have energy to get back in at the rear (Remember, your "pull" isn't over until you do). I've seen this scenario many times, it comes "biker wannabe's" time to take his/her pull and the pace is getting up there. The thoughts running through his/her mind is, "I need to show these guys that I can pull 2 mph faster than everyone else has been pulling." They go to the front and hammer. Legs begin to burn after a monumental pull...now it's time to pull over and let some "lesser" rider take a turn. Well, the "lesser" biker is all refreshed after tagging on a wheel and is ready to punch it up another notch. It's bye-bye to the first rider as he/she gets blown off the back...toast! Testosterone and ego is a volatile mix (even for you females) and it can get you dropped in a heartbeat. <br /><br />Change Positions Correctly—A common beginner faux pas is to stop pedaling just before pulling off the front. This creates an accordion effect toward the rear. Keep a steady pressure on the pedals until you have cleared the front. After pulling off, soft pedal and let the group pull through. As the last couple riders are passing through, begin to apply more pressure to smoothly take your position at the rear. If you don’t time it correctly, you’ll create a gap and have to sprint to get back on. A technique used to reenter the line is to move your bike sideways first then your body. Try it. It will feel awkward at first, but it is the safest way to move within a group. It's just a small subtle move not an exaggerated one. If you lean your body first and misjudge the speed or the person in front of you slows down, you’ll touch wheels and be leaning the wrong way…bad situation! If you move the bike first, you will have a chance to pull it back. <br /><br />Climbing—Ever been behind someone when they stood up going up hill and all of a sudden you were all over them? If you need to stand, shift up a gear to compensate for the slower cadence and stand up smoothly keeping a steady pressure on the pedals. This will keep you from moving backward relative to the rider behind you. Apply the opposite technique when changing to a sitting position. Downshift and keep a steady pressure on the pedals to avoid abrupt changes in speed. It takes a little practice, but your riding buddies will be glad you spent the time learning how to do it right. <br /><br />Descending—The leader must overcome a much greater wind resistance as the speed increases. If you are leading, keep pedaling. If you don’t, everyone behind you will eat your lunch. Riders to the rear will accelerate faster downhill as drafting becomes more effective at the higher speeds. If you are following, back off a couple of bike lengths to compensate for the greater affects of drafting. If you are closing on the rider in front, sit up and let the wind slow you or use light braking to maintain spacing, but in both cases you should keep pedaling against the resistance. Keeping your legs moving not only makes it easier to keep the spacing, but also helps the legs get rid of the acid build up from the previous climb. <br />Relax—This one is really important. It will allow you to be smooth and responsive. You can bet that if you see someone who is riding a straight line and is very steady, he/she is relaxed on the bike. It not only saves energy, but it makes bike handling much more effective. Anytime you are riding in close proximity of other riders there's always the chance that you may come into contact. If you have tense arms and get bumped from the side, the shock will go directly to the front wheel and you will swerve, possibly lose control, and possibly cause a massive pile up. If you are relaxed, it's much easier to absorb the bump without losing control. A good exercise is to go to a grassy field (which is softer than pavement if you fall) with a friend and ride slowly side by side. Relax your arms and lightly bump each other using your relaxed elbows to absorb the (light) impact. You will become familiar with how to safely recover from that type of contact. It may save you some road rash someday. <br /><br /><br />Visit us tomorrow as we provide the final wrap up, tips, and pearls for your best Tour De BBQ! <br /><br />GO!JP Shoreshttp://www.blogger.com/profile/05267185631103354752noreply@blogger.com0tag:blogger.com,1999:blog-6089828966341431139.post-58379802737820935872011-09-28T18:58:00.000-07:002011-09-28T19:02:23.630-07:00See The LYTES and Hydrate...GO Tour De BBQ!<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjB1xysXrVS0bbTA8C7IYINOj_2uT5300F2dpncEy1le4EgiC84KMsAapVkLqsmzyifHWJ0h0tCDRr_rtRbBumr1aiNzPJLYjiA14Ec4UBbuQ2Ml0uDysH350x6FqP7KvJkiYw_Div0WRCB/s1600/tourdebbqlogo-300x300.jpg"><img style="display:block; margin:0px auto 10px; text-align:center;cursor:pointer; cursor:hand;width: 300px; height: 300px;" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjB1xysXrVS0bbTA8C7IYINOj_2uT5300F2dpncEy1le4EgiC84KMsAapVkLqsmzyifHWJ0h0tCDRr_rtRbBumr1aiNzPJLYjiA14Ec4UBbuQ2Ml0uDysH350x6FqP7KvJkiYw_Div0WRCB/s320/tourdebbqlogo-300x300.jpg" border="0" alt=""id="BLOGGER_PHOTO_ID_5657595228482873362" /></a><br /><br />Day 3 of Helpful Tips! This is a great article written by co-owner of <a href="www.spinpizza.com">SPIN!</a> Dr. Richard Lozoff! You can get these products at <a href="www.bikesourcekc.com">Bikesource</a>, stock up before Saturday! Be Prepared! GO!<br /><br />It’s hot and we’re sweating out there. Drinking plenty of fluids, mostly water is what we all do. And that’s so very important, because if you dehydrate, not only does performance suffer, but you can also get really sick as well. We need to drink as we ride, and not wait until we’re thirsty. However, consider this. You can drink too much water, and if you don’t replace your electrolytes and complex carbohydrates (whole grains, nuts, fruits veggies, seeds), bad things can happen. <br /><br />As far as drinking water/fluids, you should be consuming about 24 oz. per hour while riding, which is about one large water bottle. But you should fortify your water bottle with an electrolyte powder to keep you balanced. If you only drink water and you’re sweating profusely, what happens is that you dilute your body, and can easily become hyponatremic (low sodium) which can cause fatigue, muscle cramps, light-headedness, and nausea and even coma. Additionally we’re losing potassium, and trace elements like manganese and tyrosine, while our bodies are burning up a lot of calcium and magnesium. <br /><br />If you replace what you’re depleting with only water and simple sugars (anything with an –ose like glucose, sucrose, fructose) and not the rest of what necessary, it’s unhealthy. If you do an extended rides or workout, then protein replacement is also necessary.<br /><br />The bottom line is that I recommend using an electrolyte powder in your water bottle, as well as taking an electrolyte caps when really sweating. For energy the supplements that you can carry in your pocket are great.<br /><br />My personal favorite powder supplement is Ultima Replenisher. It has almost no sugar or calories, but lots of good electrolytes supplements. There is also a product called HEED, which you can get from www.hammernutrition.com and they also sell Endurolytes, which are electrolytes caps. My favorite gel is Accel Gel because it has a good amount of sodium/potassium, but also some protein in it. Cliff Shot Blocks are gummy cubes that are tasty, easy to carry and give you instant energy.<br /><br />After your ride or workout, it’s important to consume protein and complex carbohydrates, which is why we eat at SPIN!<br />-Richard Lozoff, MDJP Shoreshttp://www.blogger.com/profile/05267185631103354752noreply@blogger.com0tag:blogger.com,1999:blog-6089828966341431139.post-46134663678808615262011-09-27T12:02:00.000-07:002011-09-27T12:40:16.259-07:00The Century, Metric or Otherwise, Are you Ready?<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgIoFui09twfhgk7FCPry9waupB0k_u8tPiXpq_MAPWgc3TiRHt1ORd5KMOtTrS-rv3OTQSrK_IJRDASl-W71qQiuSN_V_gX8W6N6vFrb2AD-kkHFqSSIbnKnkQUzeE51kM9ZIfUoM4TyPs/s1600/Top+of+Brasstown+Bald.JPG"><img style="display:block; margin:0px auto 10px; text-align:center;cursor:pointer; cursor:hand;width: 320px; height: 239px;" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgIoFui09twfhgk7FCPry9waupB0k_u8tPiXpq_MAPWgc3TiRHt1ORd5KMOtTrS-rv3OTQSrK_IJRDASl-W71qQiuSN_V_gX8W6N6vFrb2AD-kkHFqSSIbnKnkQUzeE51kM9ZIfUoM4TyPs/s320/Top+of+Brasstown+Bald.JPG" border="0" alt=""id="BLOGGER_PHOTO_ID_5657123836805966434" /></a><br /><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEh_ZdA9Le6tgrYKSGI3Cdqcgibs6WCJCi-SLGEdewfnY7EvweNVoLb4MmmvGnH1xpbCn0kL6a87cNPdoAyu1RgVSeDRttWSBfTmRHAWOys5Qw3c8VCVowITMqWoyOg4tdBafILomBO4BsO8/s1600/file__MG_4956_2_4x6%255B1%255D.tif"><img style="display:block; margin:0px auto 10px; text-align:center;cursor:pointer; cursor:hand;width: 320px; height: 213px;" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEh_ZdA9Le6tgrYKSGI3Cdqcgibs6WCJCi-SLGEdewfnY7EvweNVoLb4MmmvGnH1xpbCn0kL6a87cNPdoAyu1RgVSeDRttWSBfTmRHAWOys5Qw3c8VCVowITMqWoyOg4tdBafILomBO4BsO8/s320/file__MG_4956_2_4x6%255B1%255D.tif" border="0" alt=""id="BLOGGER_PHOTO_ID_5657117493682238514" /></a><br /><br /><br /><br /><br />The Picture of the photo of myself and Ashley is one of my Favorite photo's Taken by our friend and professional photographer, <a href="http://www.facebook.com/#!/profile.php?id=100002455592166">Alex Mcknight</a>. The bridge my lovely wife and I are standing on is called the Gandy Bridge in Tampa, FL. It was the old connector bridge from Tampa to St. Petersburg, FL. It is approxiametly 3.5 miles long. We would run, skate, and ride over this bridge A LOT when we lived in beautiful Tampa, FL. Now, they do not allow anyone on it! So, this is not only a piece of history, but also a big part of our training back in our Florida days. We actually use to do hill intervals on that little rise you see in the background, you know the rise on bridges so small vessels can get under the bridge? Yep, that was our one hill near our house! How times have changed? Even living in Kansas, I can easily get in 1500-2000 feet of climbing in a 30 mile ride, if it is planned out correctly. The other picture was taken back in May at the top of Brasstown Bald Climb, near Helen, GA. It is significant to understand what my friend went through this past weekend.<br /><br />The guy behind the len's of the photo of Ashley and I just completed the <a href="http://www.facebook.com/SixGap">Six Gap Century in Georgia</a>. The 6 Gap is a huge task! 100 plus miles over 6 Mountain Gaps in Georgia. The highest Peak is over 4 thousand feet. I was at a training camp in May riding all of those Gaps on a daily basis. They are inspiring and humbling all at the same time. Add in 100 plus miles and you could be on the bike for over 7 hours! It takes a lot of preparation to tackle this event. I completed in 2007, but have ridden my bike over those Gaps a lot back in the Tour De Georgia days. I highly recommend a trip to this area! It is family friendly and just spectacular.<br /><br />I am happy to report that Alex finished in fine fashion and is recovery from the achievement. But, not without some doubts along his journey. You could tell as he sent messages, he was up and down. Just like any other distance event you may enter, you will have some really high moments and some really low ones. It is how you handle or have prepared for the event that will carry toward the finish line. Sounds a lot like life dosen't it?<br /><br />So, let's get to the real point of this blog post! I have a very good friend who has been my coach in the past and will have some future implications on a lot of great things moving forward in 2012. I thought I would add a well written article that <a href="http://www.facebook.com/#!/coachjeb">Jeb Stewart</a> of <a href="http://www.floridacyclingcoach.com//">Endurofit Coaching </a>published in the September Issue of Florida Cycling. The article discuss's training for a Century event. Since we have been putting in the work for this Saturday's <a href="http://tourdebbq.com/">Tour De BBQ</a>, I felt like this would be a great read to make sure you are prepared in all aspects before the ride? So, enjoy the information and you can always email me your questions concerning training, preparation for events, and equipment needs to shoressports1@yahoo.com. <br /><br />Here is the link to the article: <a href="http://viewer.zmags.com/publication/d8a2e8f9?page=20&p7478=6120#/d8a2e8f9/20">Training for a Successful Century </a><br /><br />GO!JP Shoreshttp://www.blogger.com/profile/05267185631103354752noreply@blogger.com0tag:blogger.com,1999:blog-6089828966341431139.post-56481322280281005762011-09-26T07:11:00.001-07:002011-09-26T07:25:46.493-07:00Tour De BBQ Week! Nutrition! GO!<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEi8fF3j40ZNIyIV1wL5ZJ2HFIJtgRh2GhyJJD09xi3CI5BIBa47Mv0Xa-vy1cq9dW-bbUDic5Oc3gRIHGXnUApOYiIYtoRi6VgMRYMI9vP7amU4D_nUL5mvlF_gqaZplGJBfNgcltzhY_uf/s1600/Cam+and+Colorado+Springs.JPG"><img style="display:block; margin:0px auto 10px; text-align:center;cursor:pointer; cursor:hand;width: 320px; height: 239px;" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEi8fF3j40ZNIyIV1wL5ZJ2HFIJtgRh2GhyJJD09xi3CI5BIBa47Mv0Xa-vy1cq9dW-bbUDic5Oc3gRIHGXnUApOYiIYtoRi6VgMRYMI9vP7amU4D_nUL5mvlF_gqaZplGJBfNgcltzhY_uf/s320/Cam+and+Colorado+Springs.JPG" border="0" alt=""id="BLOGGER_PHOTO_ID_5656671405525333554" /></a><br /><br /><br />Ok, this is the week! The Tour De BBQ! WE ROLL on Saturday a.m. Oct. 1st, to join in the fun and Fight against Cancer! Many of you have been training with us all year at the SPIN! Rides, some of you have even rode enough with us that you are part of the SPIN! Team for the Tour De BBQ! That in itself is a huge accomplishment, it takes many rides and atleast 120 miles of riding to get on that team. Yeah, I bet you never thought of it in those terms did you? If you were a consistant rider doing 3 SPIN! rides a week you were averaging 40 miles a week on the low end and close to 65 miles if you were doing our longer routes. Either way, you were pedaling with us toward a goal and we thank all of you for your efforts. What a fun season!<br /><br />In order to further prepare you for this Saturday, I am featuring a series of articles and tips to help you improve your performance for your best Tour De BBQ ever! Today we are featuring Former Ride Guide and 24 hr Mountain Bike National Champion, <a href="http://trailcrew.specialized.com/">Cameron Chambers</a>. He has extensive training with <a href="www.trainright.com">Carmicheal Training Systems </a>and personally with the food at <a href="www.spinpizza.com">SPIN!</a> So, take a moment to read some words of wisdom on how to be reading for your best ride this Saturday! GO!<br /><br />Cycling and food have a beautiful relationship. If you ride your bike more, something we are always shooting for, you are going to have to eat more, something most of us are more than happy to indulge. The two always have to find an equilibruim. We all understand the effects of to much food with to little calorie expenditure. Our bodies store the excess calories as fat cells at choice places on our frame, not our bike frame unfortunatley. Instead hips, butts, and stomachs lay claim to the unused calories. On top of a host of medical problems this can lead to it also has the added misfortune of acting like an achor for our forward progrees on a bike ride, especially noteble when the road turns up. What is less understood is the flip side of the coin, when we ride and burn more calories than we take in. This can be just as detrimental to our riding as carrying extra weight up hill. It is important to develop a sound nutritional strategy that does not have you eating to much food but is delivering fuel to the engine to keep you motoring down the road.<br />First of all it is crucial to understand what we are using for fuel to understand what our aim is in keeping us running. Riding a bike is by and large an aerobic activity. As opposed to our glycolitic or creatine phosphate energy systems, our aerobic energy system uses fat as its primary fuel source. Great news for us as cyclists, as even the leanest riders have ample stores of energy in the form of fat cells to drive near endless miles of riding. But the story does not end there. At all levels of activity, even sleeping, we are also burning some glycogen. Glycogen is the carbohydrate form of fuel stored in working muscles. As excercise intensity increases, the overall number of calories we are buirning increases and the percentage of those calories which come from glycogen increases. We have a finite supply of glycogen stored in our muscles at any time. Even a well trained well fueled cyclist has only minutes of time where they could ride at an extremely high intensity, burning maximum amount of glycogen. As glycogen begins to run low our bodies smartly begin to rely more on glucose, delivered from our liver straight into our blood stream and immeadiatley available to working muscles. As both of these sources run low, which very generaly speaking happens in a time frame around about 90 minutes of excercise, we "hit the wall" or "bonk" or whatever other name you may call it. The phenomena is the same and you probably all have experienced it. No amount of will power or desire could possible drive your body on faster and further. It is simply over.<br />Luckily it is relatively easy to combat this. By providing our working bodies with nutrition as we are excercising we can continue to supplement the glucose in our blood which in turn allows us to continue to burn fat effeciently to fuel our continued effort. So then we now have to look at what is the most effecient way to go about this supplementation. When we put anything into our stomach it has to go through the digestion process before it can make its way into the blood stream. Our goal here is to eat something that requires the least amount of work to get to where it is needed. We want to minimize the water and blood and overall energy required for our digestion. If we are under three hours of duration in excercise then I reccomend keeping these calories to a liquid form for two main reasons. With liquid calories you are also combating the additional dehydration situation that we have taking place (another topic for another article) and you are providing a slow drip of nutrition to your gut. You want to avoid overwhelming your digestive system with a 100+ calorie dumping at one time. If you rode for 2 hours and you drank two water bottles and half way through chow down a full energy bar, in the end you did not accomplish anything different as if you had two water botttles mixed with sports drink that you sipped, but you did create a greater stress on your system forcing your body to work at something besides driving the pedals. Drinking the calories in sips provided you with 15-25 calories per gulp and gave yourself a steady stream of glucose and kept your body happy by allowing it to process your nutritional requests in smaller increments, therefore requiring less energy at any one given point and not having spikes and valleys in your energy levels. Think of it like an IV dripping into your blood stream. Another consideration here is your core temperature. Especially in hot conditions we need to be mindfull of our own effects on our teperature. The thermic effect of food can drastically descrease our ability to perform if what we are taking in causes an overal spike in core body temperature. We are talking a small spike but nonethless the overall consequences can be significant.<br />Just as we train ourselves to ride longer and stronger we must train ourselves to be able to take in and process the calories we give it. The goal is not to match our calorie burn rate one for one, but by providing somewhere in the window of 300-500 calories an hour in the form of maltodextrin and in smaller amounts fructose we can continue to maintain the fat burning environment within our aerobic energy system. Start with two bottles on your bike and having each mixed with roughly 150 calories for a 24 ounce bottle. Start sipping on it early into the ride as a preimptive strike against depleted glycogen and glucose. If you have trouble getting yourself in the habit then set a watch to beep at you in reminder to take another drink. In longer rides, ie 2.5 hours +, begin to experiment to see if you can handle a little higher calorie load. Must of us, after finding a product that works well and training with it for a few months, can comfortably ride with around 400-500 calories an hour. <br />The SPIN! crowd is not one that I have to remind of the importance of a good post ride meal. I am preaching the the choir here. But it is still worth mentioning that it is equally important to re-fuel after a ride to be able to recopver and come back sooner for another ride and workout. Even if you are a rider looking to cut back on calories in order to lose weight, during riding and post riding is not the time to create the calorie defecit. Our muscles are the most receptive to taking in fresh stores of glycogen during the first 30 minutes after excercise. A balanced meal provides us with all we need in terms of recovery and rebuilding. Obviously it should be somewhat higher in carbohydrate calories but we certainly also need protien and fats as well. Just as in all other times of your life, you certainly should not eat until you are stuffed full, but taking in a good meal is essential for setting you on the fast track to coming back stronger for your next ride.<br />Continue your steady riding throughout the year and put in place these simple nutritional principals and you are well on your way to being able to tackle any cycling challenge that you decide to lower your sights on.<br />Bon a pettite!<br /><br /><br />Tune in Tomorrow as we feature SPIN! Co-owner Richard Lozoff and his re-post of an article from 2010 concerning Electrolyte replenishments! <br /><br />See you on the Road!<br /><br />JPJP Shoreshttp://www.blogger.com/profile/05267185631103354752noreply@blogger.com0tag:blogger.com,1999:blog-6089828966341431139.post-81361439911051765432011-08-21T19:15:00.000-07:002011-08-21T20:46:41.677-07:00Going The Distance Down the Long Road!<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEj4oLagBQcd1p2Q00ZFwj82tgHp-panm4qSfyJC4y9AKh_Kw9Y3KMs78nsiVf63PLwoCzPfG0INduC-0FxrYpEyBPaCbTwmRirZn6uf7mfr1fLn82oajrmSlCCj_lR1ypPw-TZcS7LuexJH/s1600/Long+Road.JPG"><img style="display:block; margin:0px auto 10px; text-align:center;cursor:pointer; cursor:hand;width: 239px; height: 320px;" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEj4oLagBQcd1p2Q00ZFwj82tgHp-panm4qSfyJC4y9AKh_Kw9Y3KMs78nsiVf63PLwoCzPfG0INduC-0FxrYpEyBPaCbTwmRirZn6uf7mfr1fLn82oajrmSlCCj_lR1ypPw-TZcS7LuexJH/s320/Long+Road.JPG" border="0" alt=""id="BLOGGER_PHOTO_ID_5643508584935162370" /></a>
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<br />The picture above says it all! I have been pretty silent lately, for good reason! It has been very busy. Vacation, work, family, and any spare time has been spent riding or running! The <a href="http://www.spinpizza.com/">SPIN!</a> rides have been unbelievable this year! We have been averaging close to 70 riders at each ride the last month. Even with the extreme heatwave, people were riding there bikes and then hanging out and eating some pizza. It makes me smile to think about all the people who have been riding with us over the past few years. I remember when we were excited if we had 20 riders on any given night. Don't get me wrong, I am still happy when anyone shows up to ride with us, but this has been the best year for attendance. It tells me that many people are turning to fitness on a bike as an outlet and/or social activity! Because we love to socialize and talk about biking as much as we do riding at the SPIN! rides. If you have not been out to one, come and join us before September 17th. That is the last scheduled ride before we all meet up at the <a href="http://tourdebbq.com/">Tour de BBQ </a>on October 1st! If you have yet to experience the Tour de bbq, it has become an instant KC cycling must ride over the last few years. The money raised goes to fight Cancer right here in the KC Metro area and the food is the best of any ride you will ever encounter. The post party event is unreal down at the P&L District across the street from the SPINT Center. I am definetly not going to miss any of the festivities at this event and if your family or friends do not ride, have them meet you after the ride for one heck of Party! You will not regret it.
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<br />So, the road to my next events has required a lot of changes in my training. It also has me re-assesing the rest of the racing year. I have had to cut back on some events due to the increased volume of training and adding the running to the program. Change is something that had to occur in order for my body to adapt to the new demands that will be placed on it during the longer endurance events. So, this month has Zero racing, but September, October, and November will both have a mix of running and Mountain Biking events to close out the racing season. Cyclecross is on the horizon, but I am not sure what my decision will be on racing Cross for 2011? I will most likely enter a few events, but it is not a major focus. I am looking down the road at 2012! Some major events are already booked and on the calendar and they will require more focus, preparation, and planning than most of the events require. I am fine with it, as I will see the family a bit more and have no racing pressures going into the holidays for 2011. Usually I am full on with Cycle cross and it goes right up to Christmas. By December, the season will be over for me and should be a nice little off season!
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<br />But, there are still races to be raced and a lot of miles to put in over the next several weeks to get ready for some new events this Fall. I am embracing a lot of changes this month physically and mentally. It is good to do this, it is healthy to imput stresses on your body that require yourself to dig a little deeper. Sometimes, I just enjoy the training more than the racing, I know it is a sickness that I have had since I first laced up my speed skates and felt the exhilartion of going fast for a long time, just ask my cousin Mark about my training sessions back in the day. But, at some point, I need to be let out of the cage and see what is in the tank? I will be doing this a few times in September, October, and early November. Other than that if you see me slow to stand up, or walking a little gingerly, it is all good! That means i am putting in the required efforts, to make the changes necessary to reach that next goal and provide myself with the opportunity to get to the next level, whatever that will look like?
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<br />Life is good! Train smart, train right, and the rewards will come your way!If the season ended today for me, a big smile would always be on my face thinking about the 2011 racing season. But, it is not over and there are still some races that our team is focused on and I am a part of that focus. Besides, there are only 272 days left until the gun goes off at <a href="http://ironmantexas.com/">Ironman Texas</a>, going the distance is the goal! I am not sure what it will feel like crossing that finish line? But, I am going to place myself in the position to enjoy every step of the way!
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<br />See you on the road, at SPIN! Ride or in the dirt!
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<br />GO!
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<br />JP Shoreshttp://www.blogger.com/profile/05267185631103354752noreply@blogger.com0tag:blogger.com,1999:blog-6089828966341431139.post-37741570782325774902011-08-15T21:31:00.001-07:002011-08-15T21:42:42.445-07:00SPIN! Ride, Team Garmin Ride Winner for Monday Nite!<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEj22tlhF6w3xygxWHmtVWXNYkSgyq-t2VQ8_lIXoTMF9YWGGrDDnp96VTW_tfwS9fDOeX5xwJqFOSRriFt4sap2u4xk774C3-MOfbnvVlLCGGYHbRf5dKO7uo6gGL0woguisygKnSy-LqjA/s1600/SPIN%2521+Garmin+Winner.jpg"><img style="display:block; margin:0px auto 10px; text-align:center;cursor:pointer; cursor:hand;width: 320px; height: 239px;" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEj22tlhF6w3xygxWHmtVWXNYkSgyq-t2VQ8_lIXoTMF9YWGGrDDnp96VTW_tfwS9fDOeX5xwJqFOSRriFt4sap2u4xk774C3-MOfbnvVlLCGGYHbRf5dKO7uo6gGL0woguisygKnSy-LqjA/s320/SPIN%2521+Garmin+Winner.jpg" border="0" alt=""id="BLOGGER_PHOTO_ID_5641308593005129634" /></a>
<br /><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEiU_Wl8ZzZjLTxoMCpcntoBJkRgRgoXVx7Az-7NKGxNWteMUweDOSLN2HwycDk_nPvoZTfvUtewCTYfh-eV5FeEgTkC1rtybkmAl4qIe_3tDE6YXhl_-XmqWyN-F_ReUbq7q-SJZDOkBA0C/s1600/spin%2521+pre+ride.jpg"><img style="display:block; margin:0px auto 10px; text-align:center;cursor:pointer; cursor:hand;width: 320px; height: 240px;" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEiU_Wl8ZzZjLTxoMCpcntoBJkRgRgoXVx7Az-7NKGxNWteMUweDOSLN2HwycDk_nPvoZTfvUtewCTYfh-eV5FeEgTkC1rtybkmAl4qIe_3tDE6YXhl_-XmqWyN-F_ReUbq7q-SJZDOkBA0C/s320/spin%2521+pre+ride.jpg" border="0" alt=""id="BLOGGER_PHOTO_ID_5641307004616591042" /></a>
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<br />If you have never been to a SPIN! Ride, you should experience atleast one this Summer! We have a blast and we are giving away $100.00 Bikesource Gift Card and a ticket to ride with Team Garmin on August 30th. It will be the same riders who are racing in the Pro Cycling Challenge Stage race in Colorado all next week. Go to <a href="http://www.spinpizza.com/">SPIN!</a> for all the details on our local rides. You get 10% off of food post ride! If you would like to participate and ride with the team, just click on <a href="http://ksgmain.nationalmssociety.org/site/Calendar?id=258181&view=Detail">Garmin</a> and it will take you to the link for all the details.
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<br />The picture above is of all 93 of us staging before our ride tonite. The other picture is priceless! It is of Jackson, a 10 year old who rides with us on Monday Nites with his Dad and Brother. He won the Garmin Ticket tonite and it made me realize how important the little things are in life! You would have thought that the little guy won the Tour he was so excited! Thank you Garmin and SPIN! for these opportunities!
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<br />GO!JP Shoreshttp://www.blogger.com/profile/05267185631103354752noreply@blogger.com0tag:blogger.com,1999:blog-6089828966341431139.post-79753464835405378402011-07-22T14:27:00.000-07:002011-07-22T14:42:06.604-07:00HYDRATE!!!!!!!!!!!<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgbEU4cC0vbxtmQC6iF1bUZSrLSTpfetav2FcMRc5a22hyphenhyphenk4UF5fywX3m5O2AdF9mdfU6f_K9HCzHwr-0k4EeJ8RSGln8_WHhX5s7aayRlt5XXAyMq3aeVyPn9YU-8vzktQNd8no8Gde9Ph/s1600/Summer+2009+040.jpg"><img style="float:right; margin:0 0 10px 10px;cursor:pointer; cursor:hand;width: 320px; height: 240px;" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgbEU4cC0vbxtmQC6iF1bUZSrLSTpfetav2FcMRc5a22hyphenhyphenk4UF5fywX3m5O2AdF9mdfU6f_K9HCzHwr-0k4EeJ8RSGln8_WHhX5s7aayRlt5XXAyMq3aeVyPn9YU-8vzktQNd8no8Gde9Ph/s320/Summer+2009+040.jpg" border="0" alt=""id="BLOGGER_PHOTO_ID_5632293422286134050" /></a><br />This is a quick service reminder to make sure you are consuming enough liquid during the day or night before you ride? It does not take much in this heat to get yourself into trouble! We have been providing water and Electrolytes at the SPIN! Rides and adding a Hydration stop along the routes. When it is this hot, your body cannot keep up with the fluid you are losing and most of all the Electrolytes that keep your muscles firing correctly. It is important to carry atleast 2 bottles of hydration per hour of riding time! So, that means, you need one bottle with water, the other with an electrolyte mix! Any of your favorite bike shops should have a nutrition area in which they carry these products. Find someone that is knowledgable about the products or you can talk to me at the next SPIN! ride! I will guide you in the correct direction for electrolytes and for post ride replenishment products. <br /><br />It is important when you are not on the bike to drink enough water during the day that you are using the restroom frequently! This also goes for during the middle of the nite! If you do not have to get up once the nite before a big ride or a ride in this heat, make sure you start sipping on a water bottle all the way up until your event starts. Your body will get rid of what you do not need! But, you can easily lose up to 4 pounds in an hour of liquid while working out in this heat. My days of living and racing in Florida helped me understand this very quickly! It is miserable to get stuck out with heat cramps and not be able to enjoy the rest of your ride and even worse, the rest of your day!!<br /><br />So, DRINK BEFORE YOU ARE THIRSTY! Have 2 bottles with you, one with water, the other with an Electrolyte Mix, and most of all wear some suncreen that is designed for exercise! You want to sweat in this heat, in order to cool your body! <br /><br />That is your public service announcement for today! Here is a link to <a href="www.spinrides.com">SPIN!</a> Check out our rides and our <a href="http://tourdebbq.com/">Tour De BBQ </a>promo! See you on the Road!<br /><br />GO!JP Shoreshttp://www.blogger.com/profile/05267185631103354752noreply@blogger.com0tag:blogger.com,1999:blog-6089828966341431139.post-84817306782235808272011-07-19T12:39:00.001-07:002011-07-19T13:25:27.661-07:00First Category 1 Race in the Books! GO!<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEinhywCT1bMq4EmBJ5EHQrCmaL79SzMcLvYVfaDqS3Q0uRO_JQCODWGAslaUgXQInyrG2f0wZEoKt7ff1yhCeXloDmWkL0V0cvnn_JZNlYsgzPIKjSN_gNzYHkn3q6H-H-SaNvldwx4Dwc1/s1600/JP+Podium+2.JPG"><img style="float:right; margin:0 0 10px 10px;cursor:pointer; cursor:hand;width: 320px; height: 238px;" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEinhywCT1bMq4EmBJ5EHQrCmaL79SzMcLvYVfaDqS3Q0uRO_JQCODWGAslaUgXQInyrG2f0wZEoKt7ff1yhCeXloDmWkL0V0cvnn_JZNlYsgzPIKjSN_gNzYHkn3q6H-H-SaNvldwx4Dwc1/s320/JP+Podium+2.JPG" border="0" alt=""id="BLOGGER_PHOTO_ID_5631150807678560882" /></a><br /><br /><br />I have had this past weekend's race on my mind for some time now! Not only was my best friend Jeff Smikahl racing his first ever Endurance Mountain Bike race division(He finished 8th by the way!), but I knew a lot of my racing teammates from St. Joe would be down to enjoy the Shawnee Mission Park Trail System. I train on this system a lot, not so much on the new Red Trail that started out the Mayhem race, but the rest of it I could pretty much ride by feel. This is why I had been anticipating this race. Not only for the familiar trails, but it was my first Category 1 Expert Mountain Bike race. I would would have 4 teammates in the race and i liked our chances in our respected divisions! The heat has been pretty intense around here lately, i knew these days were coming soon, just wish they would have held off about one more week. But, that was not the case! As my Cousin use to tell me when I was a speed skater, everyone has to race on the same course and the same conditions, so you might as well get any of those thoughts out of your head! <br /><br />So, I did very little to warm up for this race. I did a pre-ride of the exact course the nite before to make sure my bike and my thoughts were dialed in for Sunday. We lined up for the start, 17 Expert Category One racers. It was a nice mile or so rocky drag strip to the entrance of the single track. But, once you dove into the single track, i knew it was going to get a little sketchy and backed up. It is pretty tight and little room for passing on the red section. <br /><br />As we took off, I knew that Gary Mapes my teammate had the best shot of all of my teammates at winning the entire race and his age group. He took off like a rocket. I would normally be a little more aggressive at the start, but i held back a little for the distance of an Expert Cat. 1 race is usually 30 minutes or so longer than the previous category I had been racing this year. I also wanted to follow a few of the guys on my team to see how they would react to the trail system. As we entered the single track I was in about 8th place. Mid-field and pretty comfortable. Knowing what was ahead, my goal was to stay close to the front runners and pick off a rider at a time on this first lap. As we went through the Red Trail section, I was able to get around several riders. I found myself in a group of 4 riders. Myself, Craig Hoppe, Jason Douglas, and Bobby Summers. This would be the guys I would spend most of the race with until the last few miles. We came through on the first of 3 laps in pretty good shape. I ended up clocking the 6th fastest lap time of the day, that means my Gary had the 2nd, Jason Douglas had the 4th, and Craig Hoppe had the 5th. I was pretty stoked about that, I will take that company any day of the week! They are my teammates and we were well positioned to reach the podiums in our age groups and fill up the top spots overall for Ethos in the Expert class. Always a goal for our team!<br /><br />We hit the second lap and I was feeling pretty good! So, prior to hitting the single track, I went to work! I took a dig and jumped aroudn our little group. I went into the single track and just started to ride that trail like I owned it! I felt good and set some sweet lines for my teammates to follow me. When we got to one of the tougher rock sections I bobbled a bit, but managed to make it through. By the time we were done with the red section it was down to Craig, me, and Bobby. I was not certain of Bobby's age group category. I knew that Craig was in the one above me, so we could work together a bit and it would not matter who crossed the line first at the end of the 3rd lap. As long as were together, we would podium for sure in our age groups. <br /><br />By the 3rd lap, I had to stop briefly and grab a cold bottle of electrolyte mix and a cold ice towel for my neck. When it is this hot going into the final lap, you sacrifice a few seconds to get some cold drinks and get that cold towel to get your core temperature under control a bit. I was pretty hot, but otherwise feeling fine physically. Craig and Bobby had gotten ahead of me a bit. I made up some time on them a bit. I was actually more concerned about Jason coming up and around me? He and I are teammates and in the same age group. I knew I was in a top podium spot and wanted to finish the race out strong. I could see Craig and Bobby up around each corner and was making my way up to them. On the last dig around the park on the Orange Trail I let it hang out a bit. I brushed a few tree's and thought that I just needed to keep it steady and finish this Heatfest! <br /><br />I came up the hill on the last climb and had a huge smile on my face. I had finished my first Expert Category 1 Cross Country Race in 106 degrees of Heat Index Misery, but loved every minute of it! Jason came in not to much later and it was nice to share the podium with one of my teammates. Congrats to Bobby Summers on a much deserved win. I finished 2nd (7th overall) and Jason was in 3rd for our 30-39 age group. I am really going to enjoy racing in this category! It is tough, but the riders are smooth! A higher paced race on the rocks usually makes for less crashing and the respect of each others abilities at this level is a welcome relief. Nobody freaking out during the first 15 minutes of the race and messing everybodies day up. <br /><br />My teammates grabbed 7 Podiums on Sunday! Our team is having a great season! If you want to keep following us, check us out at <a href="http://ethosracing.blogspot.com/">Etho's Racing</a>! We also had a solid Showing this past weekend at Mountain Bike Nationals in Idaho Springs, ID. You can find all that information on our blog. <br /><br />Be careful in the heat! We cancelled our SPIN! ride on Monday Nite! That is unheard of unless the weather is raining or lightening! Heat index's into 110 this week. Train early or if you train late, go short and then go home or find a pool. <br /><br />Thanks for reading! GO!JP Shoreshttp://www.blogger.com/profile/05267185631103354752noreply@blogger.com0tag:blogger.com,1999:blog-6089828966341431139.post-41002670554027794832011-07-15T11:50:00.000-07:002011-07-15T12:11:26.387-07:00Shawnee Mission Mayhem! Going to be a Scorcher!<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEh8I5cRo57kk1eNBZzgVaUptl0K081lyOdkPEsyUvUWSWrgenUNO-T_IZmviBA-imfNson0apjVn9qoXXVhNxYefCjeuKuXGferfoHH1e4glP6slWKzSx0gtOThpUInCb9IDP51vxx0Qga8/s1600/Rock+Section+SM+Red.JPG"><img style="display:block; margin:0px auto 10px; text-align:center;cursor:pointer; cursor:hand;width: 320px; height: 239px;" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEh8I5cRo57kk1eNBZzgVaUptl0K081lyOdkPEsyUvUWSWrgenUNO-T_IZmviBA-imfNson0apjVn9qoXXVhNxYefCjeuKuXGferfoHH1e4glP6slWKzSx0gtOThpUInCb9IDP51vxx0Qga8/s320/Rock+Section+SM+Red.JPG" border="0" alt=""id="BLOGGER_PHOTO_ID_5629653960144087794" /></a><br /><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEi0p9OyV8nIq7M8L4htht1px3EVolciXe9AcXdGJgPupyRZA7d-3Yu303h-_o_9T-rcZ-Bfqq-nL7egXNZQsGfY_xId0ogtoTHMdlO9_HrBRsEhX7Tw2PbsBoqCTEeMgNFUslikSa3cte56/s1600/Red+Trail+SM.JPG"><img style="display:block; margin:0px auto 10px; text-align:center;cursor:pointer; cursor:hand;width: 320px; height: 239px;" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEi0p9OyV8nIq7M8L4htht1px3EVolciXe9AcXdGJgPupyRZA7d-3Yu303h-_o_9T-rcZ-Bfqq-nL7egXNZQsGfY_xId0ogtoTHMdlO9_HrBRsEhX7Tw2PbsBoqCTEeMgNFUslikSa3cte56/s320/Red+Trail+SM.JPG" border="0" alt=""id="BLOGGER_PHOTO_ID_5629653824344611506" /></a><br /><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEiVIlMH_nV6rv-7VyOy87Qpcv2A84ACDkLBuPouwpZwcjutHFfDegC4ObOn_hTYrsj9Ul0ll1QrKlSR_8LJaLYKeZAMzGYvgoPdKacdMg7twMrQJGFBu2c6BwAN8nAdO7_UnpFGUsdb86Hj/s1600/SM+Red+Trail.JPG"><img style="display:block; margin:0px auto 10px; text-align:center;cursor:pointer; cursor:hand;width: 320px; height: 239px;" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEiVIlMH_nV6rv-7VyOy87Qpcv2A84ACDkLBuPouwpZwcjutHFfDegC4ObOn_hTYrsj9Ul0ll1QrKlSR_8LJaLYKeZAMzGYvgoPdKacdMg7twMrQJGFBu2c6BwAN8nAdO7_UnpFGUsdb86Hj/s320/SM+Red+Trail.JPG" border="0" alt=""id="BLOGGER_PHOTO_ID_5629653687582162930" /></a><br /><br /><br />I have been looking forward to racing at Shawnee Mission again ever since Jeff Smikahl and I did a Duo 6 hr. race 3 years ago. It was a scorcher then and will be no different on Sunday. I am fairly certain (don't want to ruin it!) that we will have dry conditions on the trail, but Hot and Humid conditions in the air! I train on these trails a lot as they are a short paved trail ride from my house. It is cool that I can ride with no traffic on the paved trail and now have 8 miles of single track to ride at Shawnee Mission Park. When I took to the dirt again, there was barely 3 miles of trail out at SM 4 years ago. Talk about some progress! <br /><br />I have often posted on this blog about the places I ride outside of where I live. This year alone I have ridden my bike in the following states: Kansas, Missouri, Illinois, New Mexico, Arizona, Montana, North Carolina, Tennesse, Georgia, Nebraska, and Iowa. I know of about 3 other states that should make this list before the end of 2011, but we shall see what the rest of the year brings? <br /><br />This time I need to brag about where I live and train! We have some great Mountain Biking in the KC area and it just keeps getting better. You can ride single track a stones throw away from Downtown KC on the Swope Park Trails, Hit Landahl Park in the Blue Springs area, Smithville Lake up North, Blue River in S. Johnson County, Wyandotte County Lake Trails, Clinton Lake Trails (Lawrence, KS), The River Trails (Lawrence, Ks), Perry Lake Trails (Perry, Ks), Corby Trails (St. Joseph, MO), Krug Trails (St. Joseph, MO) and where I ride the most, Shawnee Mission Park Trails. That is a pretty impressive list of options to ride a Mountain Bike! Yeah, we do not have the lung wrenching and leg ripping climbs like our Mountain Friend State to the West, but you can find some TRUE single track at most of the trails listed above. What is TRUE Single track? Well check out the photo's above of the new Red Trail section at Shawnee Mission Park. It have some nice twisting and turning sections, followed by some real brain teazer rock sections, which will definetly be a factor in the race this Sunday!<br /><br />What I like the most about the trail systems is the ability for all riders to utilize the trails. Yes, there are some sections that new riders really need to stay off of until they are much more confident on a Mountain Bike, but for the most part all can ride these trails. Hike a bike sections are in each trail for the newbie, but don't let that stop you from trying out a Mountain Bike!? It is a truly different experience than the road bike. As a racer, you need both of them to accomplish your racing fitness goals. As a recreational rider, you should enjoy the diversity of both sports!<br /><br />It is going to be very hot on Sunday! But, I welcome all to come out at high noon on Sunday and walk some of the Shawnee Mission Trails, find a cool spot in the shade and enjoy some local Mountain Bike Racing! I know our Etho's team will be in full force for this race, minus a few that are ripping it up at Mountain Bike Nationals! Come out and see what it is all about, you never know, that bug to mount a Mountain Bike! You will not regret it!!JP Shoreshttp://www.blogger.com/profile/05267185631103354752noreply@blogger.com0