Cooling Down. Gearing Up.

"Kelley Acres" Speed Shop closed out the 2011 season with the final round of the "Top Dog" Time Trial on New Years Eve.  

Once again, Lucas M. of Snapple Tri Team not only set a PR but shattered his previous shop record and won the "Top Dog" Overall  Male Category. His going faster every year!  Ray T.  of NCVC repeated his performance as well and took top honors in the Men's 40+ Category. Randy B. of AVC put in the hard work this fall and set a PR and very impressive win in the Men's 50+ Category. 

On the ladies side, Cheryl S. of Team CF had a repeat performance of last winter's effort as Overall Female "Top Dog" and the Women's 40+ Category.  Vicki B. of Team Aquaphor and Frederick Tri Club was back in her familiar top spot in the Women's 50+ Category.  And last but certainly not least is Nathan T. taking top honors in the Junior Category.  Congratulations!!!  You have some Speed Shop swag coming your way. Full results are posted on the website.

Gearing up for the Winter Session we have lots of exciting news to share.  

A warm welcome to Coach Corey.  Coach Corey has been training at the Speed Shop from day one and will be helping out in the day classes this Winter.  Corey is a very skilled rider with a background in road racing and has been know to jump into triathlons as well.  Coach Corey joins Coach Ray and Coach Vicki in keeping everyone on track for the best spring riding and racing ever! 

Coach Corey inflicting a pain session

Functional Threshold Power (FTP) Classes beginning this Wednesday (1/4)and running through Saturday (1/7) .  This class is highly recommend for anyone signed up for the 10 week session.   Determining your FTP at the Speed Shop will allow you to train more specifically during CompuTrainer Classes.  In addition to power zones classes will be providing percentages of FTP as a guide for maximum performance.   If you have a heart rate monitor please bring it and your heart rate training zones will be provided as well.  The class will last 1 hour.  FTP changes on a regular basis for each person. If you took the class before the 6 week fall session it is important to update your information in order to train with accurate information.  If  you are new to the classes or just coming back to train to this is a great place to start. 

The 2012 Winter Session will start on Monday 1/9.  There are still a few spots available if you have been on the fence about signing up now is the time.  Go here to register. If you have signed up for a season class or the FTP class check out the confirmed rider list to confirm your time slot.

The Speed Shop will be open 30' prior to the class start time for set up. Please arrive early for set up to be ready to go on time.  In addition to your bike, shoes and water bottle please bring a towel or towels (if you sweat a lot).  

The 2012 Winter "Top Dog" Time Trial Competition will be offered during regularly scheduled  classes in addition to some random weekends.  The categories will be the same as the 2011 Fall "Top Dog" Time Trial Competition. More details coming soon. 


There is a lot of training to do this winter and we're looking forward to getting started. 


Happy New Year!!

Speed Shop Updates

The Fall Session is coming to a close this week. It has been amazing!  We had so many hard working athletes honing their riding skills and techniques in addition to increasing fitness during this 6 week session.  It's time to take a short recovery break before the winter work begins.

The 10 week Winter Session begins on January 9, 2012.  This Session is a progressive program based on periodization training with each week building on the next.  It's a great way to get ready for the outdoor season. Registration for the Winter Session is open and going strong.  There are still spots left so scoot over to  BikeReg all the scoop.  You can even check the confirmed rider list to see what your friends are up to.


The Functional Threshold Power (FTP) classes will be offered the first week in January to get you ready for the Winter Session.  If you have been coming to the Fall Session it is important to get your information updated so you are current for the work ahead this winter.  If you do not own a power meter and are starting classes in the Winter Session the FTP Class is highly recommended.   Obtaining your current FTP will allow you to train most efficiently during the CT classes.  In addition to Power Zones, the classes will be providing percentages of FTP for maximum performance.   The class is 1hr and includes a good warm up, a 20 minute Time Trial effort to obtain an average power output and a cool down.  Each rider will receive a report explaining how to use the data. 
The new ErgVideos are all based on percentages of your FTP.  Please consider this class for optimal results for the 10 week Winter Session. 



Rachel and Tanya enjoying the ErgVideo workout



"Top Dog" Time Trial Report

Two Rounds of the "Top Dog" Time Trial are behind us and it is heating up fast!  The first round was held on November 26.  Lucas M. of the Snapple Tri Team was back to defend his record setting performance from last year.  He did not disappoint. He crushed his last ride and set another PR and Shop Record!


Lucas sets a new PR and Shop Record for the Men's Overall



Current Junior Top Dog Nathan T



Donna PT proudly showing her Top Dog Women's 50+ Time



CatBad holds on to the  top spot in the Women's 40+ Top Dog




Monika of  XO Communications/Battley Harley Davidson Cycling Team is the current  Overall Women's Top Dog  leader while  RB  of  AVC Racing Team is holding the top spot in both the Men's 40+ and 50+ categories

  For the current standings and information on the next round check out the Speed Shop website under special announcements. 

During the holiday break random classes will be added to the schedule.  These classes will be announced on the website,  the Speed Shop Google Group and our Facebook Page.

A special shout out to Coach Ray and Coach Vicki for all their help in keeping the Speed Shop running smoothly.  

Thank you for all your support in making this the best season ever at
"Kelley Acres" Speed Shop! 
Happy Holidays,
Chris and Fred

Season 4 "Kelley Acres" Speed Shop

"Kelley Acres" Speed Shop is back for Season 4. Registration opened last Monday and is better than ever! There are some exciting new changes starting this Fall.  

We are offering the opportunity to attend a Functional Threshold Power (FTP) testing class the week before the Fall Season begins.  The FTP class was offered last winter and was a successful way to help individualize training in a group setting.   The purpose of the class is to evaluate your current fitness in order to provide a baseline to see how much you improve during the Fall and Winter Sessions. There is no pass or fail of this test. It is simply a gauge.  If you can pedal your bike for 20 minutes and you are signed up for a fall class this is highly recommended to get the most out of your Speed Shop experience.  Sign up for the class on the registration page at BikeReg.


Also new this fall are Erg Videos.   These are recordings of real races and training rides including many exciting and historic places like Mont Ventoux, Col de Tourmalet, and Mallorca.  These are timed workouts done specific to your Functional Threshold Power information. A new and exciting compliment to the MultiRider workouts. 


On the motivational end, Coach Ray is back again this season offering up his expertise on and off the bike!   Coach Ray provides a top notch workout using his knowledge and experience as a rider and racer.  He understands the concept of training with power and how to help each rider get the most out of their Speed Shop workout regardless of experience level.  In addition to his skill on the bike, Coach Ray's software engineer prowess off the bike helps keep everyone on their bike!


Welcome Back Coach Ray!



The Speed Shop is excited to welcome Vicki Bate to the coaching team!  Coach Vicki has been training at the Speed Shop from the first season where she helped lead a group of local triathletes in a rather intense three hour Sunday morning class. Coach Vicki knows first hand the benefits of Speed Shop training.  She is a four time Ironman and has participated internationally for Team USA in the Long Course. In addition to participating in 6 - 8 triathlons a year Coach Vicki is a certified trainer and currently the race director for the very successful  Turkey Trot. She will be leading the Early Bird Tuesday Class this Fall.

 

Welcome Aboard Coach Vicki!

 Based on your feedback we are beefing up the fall schedule. We are adding a Monday at 6:30pm and  Thursday at 11:00am ladies class.

If you haven't signed up go to the Speed Shop Website   and check out the schedule.  From there go to BikeReg   to see what is available. Some of the classes are full however there are still openings on Monday evening, Wednesday morning and evening as well as the ladies class on Thursday at 11:00am.

We are looking forward to the best season ever!  Thanks for all your support! 

Look for more exciting news in the next few weeks.

Chris

It's a Wrap!

The "Kelley Acres" Speed Shop winter season and the final rounds of the "Top Dog" Time Trial Competition came to a close today. It was an amazing season of indoor training.  It truly felt like each class was a little family gathering.  This week confirmed it with all the celebrating. 

The "Top Dog" Time Trial sponsored by Wheel Base Bikes, Raw Revolution, Justin's Nut Butter and of course "Kelley Acres" Speed Shop had close to 70 riders participating this Winter Session.  
In the Men's Overall Category Lucas M. of Team Snapple, held his 1 sec.lead over Nate W, member of the US National U23 team and California Giant Cycling Team. This is his 4th consecutive time being "Top Dog".  In the Women's Overall it was a true battle of some fast ladies. First Michele T. of the Frederick Tri Club comes out of the blocks early and cracks the 17min. mark to set the standard for the ladies. It was a shop record.  Fast Hannah H. runner extraordinare sponsored by Brooks ,was quite motivated at this point and blows out a 16:47. A new shop record. Then there is Princess Cheryl of Team CF. Training for the early season,  Absa Cape Epic, Cheryl has been dialing in her form each week and blistered out yet another shop record and became the Overall Women's Champ AND the Women's 40+ Category winner with a time of 16:38.  Phew!!...the ladies are really fast this year.
In the Men's 40+ Category, Ray T. of NCVC, saved his best run for last and held on for the win. The Men's 50+ Category was hotly contested this season.  Greg L., winner of the last fall's competition was in island mode for the first half of the winter session. Who can blame him, it was dark and cold.  Then he decided it was time to get to work and rode a personal best 16:32 and got the heads turning.  Curt S. of NCVC decided to pay a visit to the Shop for a go and bested Greg's time by 7 sec.  Then along comes Lumpy of AVC. He rides over to the Speed Shop for the last class of the season and conquers the TT to defend his ride from last winter in 16:13.  Impressive.

On to the fun Combined 80+ Categories.  Riders combined ages must equal 80 or more.  Steve W. of ABRT and Ray T. of NCVC took the top spot in the Men's Category in fine fashion over Lucas M. and Curt S.   Patty C. and Michele T. of the Frederick Tri Club edged out Vicki B. and Cheryl S. for the Women's Category. Cheryl S. and Ray T. hammered the Mixed Category winning by almost 1 min. My favorite category of all was the Parent/Junior's.  New to the TT categories we had a little family feud in play. Mike S. and Nathan C. came out on top over Patty C. and brother Matt C.  Great riding by all!!

Full Results are at www.kelleyacres.net
 

Here are a few pictures from the past week

The Thursday Night Family with a few house guests missing Tsahai, Catie, and Jim

Fast Hannah getting ready to take a run at defending her TT championship

Combined Age TT Partners Bob and Hannah! Bob just finished a personal best TT!!

This is Lumpy doing the I beat Curt in the TT chair dance.  He's all smiles now but he will be paying dearly soon on the road.  Great ride Lumpy!

Princess Cheryl S. of the Wednesday Night Family and "Top Dog" Winter Session Women's Overall TT Champ and holds the course record

Matt C. with his Championship of the World Belt.  16yrs. old and finishes 8th in the Men's Overall TT

Lucas M of Team Snapple. Overal "Top Dog" Men's TT Champ

Thanks to everyone for such a fantastic indoor season. See you on the road. It's a wrap!

Rollin' Rollin' Rollin'

The times are going down and the watts are going up in the last couple weeks of CompuTrainer classes.  We just ended a few more runs of the "Top Dog" Time Trial this week.
I'm going to give the "Holy Smokes" Award to Cheryl S. this week.  She left the building a few hours ago and it's still steaming!  Cheryl is on top in the Women's Overall AND the 40+ category.  In the process she set a new Shop record going 16:38!  Well done!  In the Women's 50+ category Vicki B. has a firm hold on the top spot with her personal best from last week. 

Cheryl happy to have her breath back

Lucas M. remains "Top Dog" by :01 over Nate W. in the Men's Overall Category.  Ray T. fought hard to get back on top of the Men's 40+ and is now in the lead by just 4 seconds over Jim J.  Curt S. made a rare appearance and laid down the best Men's 50+ run so far this season.  Judging from his reaction I suspect he may come back again before the winter session ends.

In the Combined Age 80+ categories, Patty C. and Michele T. are leading the the ladies.  Steve W. and Ray T. are holding steay on top in the Men's.  And Cheryl S. and Ray T. have a solid lead in the Mixed.  In the Parent/Junior (Family Feud) category on 11 seconds separate Patty C. and Matt C. from Mike S. and Nathan C. 


A shout out to 16yr old Matt C. who got his hair cut and knocked another 30 seconds off his TT to be 8th in the Men's Overall.  His younger brother Nathan is on his heels. After only about 5 classes he almost cracked 17 minutes.
Full results at www.kelleyacres.net


What's next?
It has been asked many times the last few weeks about what to do when classes end.  The answer:  Ride Your Bike!  Get an event on the calendar.  Find a regular group ride with friends, head out on the C & O Canal, do a triathlon, road or mountain bike race, go ride your bike.  We live in one of the most beautiful areas to ride.  After all the hard work this winter you will be able to reap the benefits of better fitness. Ride! Ride! Ride!

The Speed Shop will still be here for you.  Random inclement weather classes will be held through the spring. Make sure you join the google group for upcoming events. Send an email to KAspeedshop@googlegroups.com  to be in the loop.


Here are a few resources to help out:
USA Triathlon
Frederick Triathlon Club  is a support and social group for triathletes and multisport athletes of various abilities and ages in and around the Frederick area
Racine MultiSports Many of the local multi-sport athletes participate in Racine Multisport events. These well organized, quality events are family focused offering youth and adult categories while committed to supporting local non-profit organizations and local charities.
Frederick Pedalers  a non-profit organization run by volunteers. We offer rides of all classes in and around the area. The Pedalers are primarily a road cycling club, but we occasionally have rides on the C&O towpath or other trails around the area.
Wheel Base Bikes offering a variety of rides from the shop in Downtown Frederick
Potomac Pedalers
Frederick Bike Rats - a friendly group of people that can ride together in a challenging group send an email to frederickbikerats@googlegroups.com to get on their ride list~but ya gotta be friendly.
On the road, mt. bike and cyclocross racing scene check out:
Mid Atlantic Bicycle Racing Association (MABRA) for regional racing information
USA Cycling   

Get Involved:
Frederick Bicycle Coalition  a member driven non-profit organization devoted to making Frederick City and County a better place to bicycle.

A special thanks to Coach Ray for inflicting pain AND all the behind the scenes help in keeping the Speed Shop running smooth. 

Update

Going into the last couple weeks of the winter session, there are still some indoor workouts to focus on but the spring temperatures are a welcome addition to training. 

Last week we had several "Top Dog" Time Trial Classes.  And it was Hot!Hot!Hot! at the Speed Shop. Thanks to our sponsors Wheel Base Bikes, Raw Revolution, Justin's Nut Butter for their support.  Lucas M. rolled it back to the top in the Men's Overall Category cracking 15' and edging out Nate W. by 1"!   Defending Women's Overall Champ from the fall, Hannah H., was in the house this weekend and laid down a new shop record for the ladies 16:47. Jim J. is the new leader in the Men's 40+ Category by 12" over Ray T. Only 2" separate leader Michele T. and Cheryl S. in the Women's 40+.  RB took over the reigns in the Men's 50+ Category and holds a 1" lead over reigning champ Greg L. Vicki B. knocked almost a minute off of her last go and did a PB to take over the Women's 50+ Category.
On to the team competition where Steve W. and Ray T. have a solid lead in the Men's 80+ Team and Patty C. and Michele T. are comfortably on top in the Women's 80+ Team.  The Mixed 80+ Team  has Cheryl S. and Ray T. with a 30" lead over Michele T. and George C.  The new Parent/Junior Category has speedsters Matt C. and Patty C. in the top spot over Nathan T. and Ray T.
Full results are at www.kelleyacres.net.
The TT will be going in some random winter session classes over the next two weeks and on the weekends. If you are not in a regularly scheduled class, look for openings and added classes on the weekend. If you have a group (5 rider min.) that would like to do a class together we will be happy to set something up.

In other news....
The Frederick Triathlon Club has organized a Retul bike fit presentation in Frederick by Steve Ruck of Bike Doctor on March 15 at 7pm.  Check the website for details HERE!

Make up and Punch card classes will expire on the last day of the Winter Session on March 13. 

Look for more updates and info on "What am I going to now that CT Classes are over?

Inspiration

This time every year it seems like everyone starts looking for a little bump in motivation.  Cold temperatures, bad weather and lack of daylight for several months takes its toll.  While many were excited to get outside and take advantage of one of the mildest winter days in a few months, I managed to not only find motivation but also inspiration inside this weekend.

The Speed Shop is halfway through the winter session and also in the midst of the 2011 Winter "Top Dog" Time Trial Competition.  When I contacted Nate Wilson about stopping by this weekend to give the TT a go I had no idea I was about to get the biggest dose of motivation along with inspiration I've had in a long time.  In my opinion, Nate, along with his parents Jim and Carolyn, and brother, Avery, are some of the biggest supporters of all things cycling in our area.  At 20yrs old, Nate will be representing the Under 23 USA National Cycling Team in Europe in about a month.  After that, he will be racing for the California Giant Cycling Team.  The bigger deal here is that Nate was hit by a truck and almost killed on a training ride mid December in Tucson.  The fact that he could answer my email was a relief but even more exciting was that he wanted to come for a visit to "Kelley Acres".  My buddy, Susan Hefler, of HPC, also Nate's coach and the inspiration for the Speed Shop mentioned Nate was able to ride but the intensity has been low due to hardware holding his jaw in place restricting airflow conducive to high intensity.  The hardware came out on Wednesday and Nate confirmed he was good to go for the TT on Sunday.  Despite the warmest day in months, we fired up the Speed Shop for a "Top Dog" TT session. 

Nate, his mom Carolyn, and a few Shop regulars, Matt from NCVC, Tsahai, and Steve from ABRT all took on the CompuTrainer Indoor Time Trial 10K course.  For his first dose of intensity in a couple months, Nate laid down the fastest time this season.  Sweet! 

 Carolyn and Nate

    Nate, Carolyn Tsahai, Steve, and Matt

After the ride, listening to Carolyn talk about Nate's attitude after his accident and then seeing it for myself,  I ended the day not only motivated and inspired but extremely thankful.