"Kelley Acres" Speed Shop

Cooling Down. Gearing Up.

2012-01-02T18:19:00.000-05:00

"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

2011-12-10T19:27:00.001-05:00

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

2011-10-10T19:44:00.000-04:00

"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!

2011-03-13T20:06:00.002-04:00

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'

2011-03-06T20:04:00.002-05:00

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

2011-02-28T13:24:00.001-05:00

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

2011-02-07T18:10:00.000-05:00

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.

Hot! Hot! Hot!

2011-01-31T15:11:00.000-05:00

We survived another busy week at the Speed Shop. The 2011 Winter "Top Dog" Time Trial Competition is underway.

One of the top rides this week goes to Michele T. She came back for a visit after a long break. Sporting her Pittsburgh Steeler kit she was all smiles during the warm up before the Time Trial.

Oh Yeah! Look at that time! And if you look closer you can see her average watts! She set a Shop record for the ladies and now leads the overall and the 40+ category. And perhaps turning a few heads in the Men's Categories. Go Michele!

Erica and Eric joined us for the maiden voyage of Eric's new Trek from Wheel Base Bikes, sponsor of the "Top Dog" Time Trial.

Leading the way in the "Top Dog" Men's Overeall category is Jim W. of Whole Wheel Velo Club. After being edged out by 1" by Lucas M. in the Fall TT, Jim is coming into the Winter with additional motivation.

Jim J. of ABRT is back and on top of the Men's 40+ Standings with a solid 15" lead over Kevin C. Jim took on the TT Saturday after a good warm up at the Snotcycle Race in the morning.

The Men's 50+ category has a new leader, Harry Slife. Harry just started classes this winter at the Speed Shop and is getting stronger every ride! Way to go!

On the ladies side, Vicki B is back on top of the Women's 50+ standings. Pretty impressive after a couple months off the bike to recover from an Ironman.

While most of the combined age categories are still getting organized, the Parent/Junior combined category gave it a go on Saturday. Harry and Jacob Slife came out on top this week with a strong ride but only 20" separates the top 3 teams. This could get interesting. The juniors are training hard and growing strong fast!

There is a lot of room for more combined 80+ teams. Remember you do not have to ride the TT at the same time. And only your best time is used.

Look for more updates and check out the results at www.kelleyacres.net.

Full Tilt

2011-01-23T18:51:00.001-05:00

The Winter Session at the Speed Shop is full tilt with packed classes. There are lots of exciting updates coming your way so read on...

Armed with Functional Threshold Power (FTP) information, riders are training smarter! The FTP class started out as an experimental class to find out if anyone would like to learn more about how training with power effects their workouts. Everyone embraced the information and are now using it to train more specifically to the data obtained from the FTP Testing Class.

Junior Riders Nathan C., Ken J., Nathan T. and Jacob S.

The Speed Shop is very excited to announce the addition of the first Junior/Parent Class. Led by Coach Ray on Saturdays these guys are getting in some great workouts but more importantly developing good riding habits. Look for these kids on the road this spring.

Navy Collegiate Cycling Team led by Jim W.

With temperatures in the single digits the Navy Collegiate Cycling Team paid a visit to the Speed Shop this weekend. Race season is only a couple weeks away for these guys and Coach Jim W. wanted to fine tune their fitness.

Announcing the 2011 "Top Dog" Winter Time Trial Competition

After a very exciting "Top Dog" Fall TT Competition 0ur wonderful sponsors are once again on board again for the winter session. Wheel Base Bikes, Justin's Nut Butter, Raw Revolution and "Kelley Acres" Speed Shop have all returned with some great prizes for our "Top Dog's" in each category. We have added a new combined category, the Parent/ Junior (18 & under). NOW is the time to get your team together and start planning your strategy because the Time Trial will be run randomly starting this week in the Winter Session classes. Also, look for other added classes. Check out the new flyer on the website.

Speed Shop Housekeeping

There has been overwhelming response to classes this winter. We have created a Google Group to help with communication. This is a great way to find out about last minute class openings and random classes that are added. Also, if you would like to find a substitute, in lieu of a make up, for a class post it on the Group. If you are going to get reimbursed for your spot it must be handled directly with the rider. The Speed Shop will not handle funds between riders. Please let Chris know of any changes. If you are not in the group yet send an email and you will be added.

Thanks to everyone for all your support this year. The Shop is feeling the love and we hope you will be feeling it on the road this spring!

Please read carefully our policy on cancellations.

Pre-Registered and Punch Card riders must give 24 hrs. notice if unable to attend a class in order to qualify for a make up. The rider not attending must give the notice directly to Chris. Riders can find a substitute to pay them directly in which case the rider missing the class will not qualify for a make up. The Speed Shop will not handle payments between riders. Classes can be made up in any class with available space. If no notice is received, the rider does not qualify for a make up class. In the event of holidays or inclement weather classes every effort will be made to reschedule or offer a make up.

And The Winners Are....

2011-01-05T15:13:00.001-05:00

The 2010 Fall "Top Dog" Time Trial Competition sponsored by Wheel Base Bikes, Justin's Nut Butter, Raw Revolution, and "Kelley Acres" Speed Shop came to a close last weekend but not without a little last minute excitement for the Men's Overall defending champ Lucas M! Triathlete Lucas of Snapple Tri Team had one shot to take down the strong man roadster Jim W. of Whole Wheel Velo Club. And that he did by a mere second on the last day to defend his title.

"Top Dog" Lucas M. takes the win!

On the women's side, relatively new to riding and new to the Speed Shop this year, Hannah H. smoked the course like a veteran nearly breaking the 17 minute mark to come out on top of the Women's Overall. Hannah, an accomplished runner sponsored by Brooks , will hopefully be back to defend her title in the Winter TT. Also new to riding and the Speed Shop, Erica S., coming from a strong rowing background had a fantastic ride to hold on to second place.

Hannah tearing up the road

In the more mature categories... Strong and steady Ray T. of NCVC managed to stay on top of the Men's 40+ Category from day one. Edging out Frederick Tri Club's George C. by 3 just seconds and taking a significant chunk of time out of last year's performance. Patty C. came out on top over Christine M. by only 16 seconds in the 40+ Women's category, both are from the Frederick Tri Club .

Ray T with his swag from the 40+ Win

In Ray T. style, Greg L.smacked down in the Men's 50+ from the first go and held the lead to the end!

Vicki B. of the Frederick Tri Club came off a two month post Ironman Florida break to loosen her legs up and win the Women's 50+ .

Greg rolling in for the Early Bird Tuesday class

Vicki B's welcome back to training!

In the combined 80+ age categories Patty C. and Vicki B. teamed up to win the combined women's category. And Hannah H. teamed up with new to the Shop this season Bob G. to win the combined mixed category by 18 seconds over Lucas M. and Vicki B.

A few shout outs to most improved go to a couple more Frederick Tri Club members Amazing Margaret N. and Fireball Karen H. who managed to knock off minutes from their first TT. And in the spirit of starting our junior class 14yr. old Ken J. made significant improvements to knock a couple minutes off of his TT.

We are finalizing the details of the Winter TT. We will be adding a new Junior/Parent category. Check the web for the final standings and soon to be added details on the "Top Dog" Winter Time Trial Competition.

THANKS AGAIN TO THE SPONSORS FOR ALL THEIR SUPPORT!

************************************************

In other news the Speed Shop has added a new Google Group to the communications center. This is a great way for all the Speed Shop riders to stay in touch without blasting the entire email distribution list . Many have already been added to the list. If you aren't sure you can go to the "Google Group" link above and check membership to see if you are on it. If not it is very easy to join.
**************

The Winter Session has begun so check back for lots of news and updates!

UPDATE!!!!

2010-12-17T16:08:00.000-05:00

Lots of great stuff going on at the Speed Shop as the Fall Session concludes this weekend.

DO NOT PANIC!

There will be random classes to get your fix before the Winter Session begins on January 3rd. Keep an eye out for email or facebook posts. Pre-registration is going well. There are some spots available in the Wednesday morning and evening sessions and as of this posting in the Saturday 8a.m. class. Remember if you sign up for the full session this guarantees your spot at that time slot for 10 weeks. If you want to split the weeks with someone this is a possiblity but one of you must pre-register to secure the spot and work out your schedule and payment amongst yourselves. If you want to start another class all you need is 5 riders and we will figure out a time.

SOME VERY EXCITING NEWS!

The juniors class is taking on some form. We have three 14yr. olds and their parents signing up for a Saturday noon class. We have 2 spots left for either 2 juniors or a parent/junior (18 & under) combo. Call, email or text for more information.

FALL "TOP DOG" TIME TRIAL UPDATE

Even though the Fall Session is coming to a close this weekend the Fall "Top Dog" Time Trial is definitely heating up!
Top Dog Jim W. keeps shaving away seconds every ride to hold the lead in the Men's Overall Category. My guess is some more big dogs are coming out to play real soon. It could get interesting. In the Men's 40+ Category Ray T. is also cutting time off of his ride to hold the top spot. Greg Light is sitting at the top of the Men's 50+ but with a strong showing by Ed H. this week knocking off a nice chunk of time from his previous ride he can't relax too much. Not to mention the Standings Stalkers that might show up.
Erica "Stealth" Stieve took over the Top Dog spot this week in the Women's Overall Category. This was her first try at the TT and has close to a 30" lead over Patty C. who is leading the Women's 40+ Category by only 14" over Christine M. Hard working Donna PT is the Women's 50+ leader with Vicki B. only a few seconds back.
On to the Team Competitions. After some position jockeying this week the 80+ Mixed Teams is the most popular. Ray T. and Tsahai T. are still holding on to their top spot. With more teams jumping in the mix in the next couple weeks this category could really heat up!
In the Women's Combined 80+ Category Patty C. and Vicki B. are leading Teresa D. and Calista P.
It seems the Men are a little shy about teaming up in the 80+ Combined Category. Come on guys!

Remember Wheel Base Bikes is offering up a fantastic prize for all the "Top Dogs" , a free basic bike maintanence package. And with the weather we've been having it's going to come in handy! Along with some other goodies from Justin's Nut Butter and "Kelley Acres" Speed Shop. Don't forget to check the twitter (@kelleyacres) feed for up to the minute action.

Please remember when we have Time Trial Classes having your time posted is optional.

********************************************

Wishing Everyone a Wonderful Holiday Season from

"Kelley Acres" Speed Shop

Winter Session Update and More!

2010-12-06T20:00:00.002-05:00

Winter Session Update!

The Speed Shop's busiest Fall Season so far is coming to a close on Dec. 19. We will be offering a limited (primarily weather based) schedule from Dec. 20th - Dec. 31st.
The results are in and 80% preferred the 10 week Winter Session. Classes will begin Jan. 3rd and end on Mar. 13. Thank you to everyone that chimed in on the survey. The schedule will remain bascially the same. We will add classes based on demand, inclement weather, and for the "Top Dog" Time Trial. You read it right! We will be having a Winter "Top Dog" Time Trial Competition. Registration will be opening on Dec. 13th at 8p.m. at BikeReg

Functional Threshold Power (FTP) Testing Class

Functional Threshold Power (FTP) is a key factor in your cycling arsenal. Don't worry if you have never heard of it. Once you learn how it can enhance your workouts you will be hooked. FTP is a function of the highest power output that can be maintained in a steady state for a period of time.

With so many regulars coming to the Speed Shop, it's time to offer another way to train even more efficiently. During the last week of December look for a Functional Threshold Power (FTP) Testing Class. The class is designed to determine your power zones in order to train more efficiently. With a structured warm up, the test is done as a 20 minute time trial. Once you have your appropriate power zones it allows you to apply them directly to each workout. This is just another great piece of information in addition to heart rate and rate of perceived exertion (RPE).
Classes are scheduled for Dec. 29 and Dec. 30, 2010. Registration will be at BikeReg.Com

Fall "Top Dog" Time Trial Competition

The Fall "Top Dog" Time Trial Competition will be heating up as the year comes to a close. Right now Jim W. has maintained his lead in the Men's Overall and Patty C. in the Women's Overall Categories. Ray T. and Patty C. are holding on to the top at the Master's 40+ . Greg L. and Donna P. are still in the lead in the Master's 50+ . New since the last blog update is the Combined ages 80+ Mixed Category. Tsahai T. and Ray T. have a nice lead going into the final few weeks of the competition. There are rumblings of a few riders getting ready to take a shot at top spots. Stay tuned....
The competition ends on 12/31/2010

Check this out....Reindeer Rescue Run

This Saturday Dec. 11 is an opportunity to run for a great cause - The Frederick Rescue Mission
~Event has 3 start times to include as many as possible: 7:00, 7:30 and 8:00 at Baker Park in front of the Gazebo

~Each "loop" is about 2.5 miles with each loop ending at the Mission for breakfast. You can do 1, 2 or all 3 loops. The group will trot together at about an 11 min/mi pace
~No registration fee - just bring some nonperishable food for our food pantry or gently used clothes and shoes
~the season - prizes awarded for best costumes -
For more info contact John at jck51@aol.com

Calling all Junior Cyclists!

If you or anyone you know has a junior that has a bike and would like to try a CT class with other juniors please call, email, or text for more information.

**Gift Certificates Available

Winter Schedule, Socks, Updates

2010-11-22T10:08:00.001-05:00

The Fall Session at the Speed Shop is rollin' full steam ahead. The mild fall weather can only be an indicator of a busy winter. In a couple weeks we will be opening registration for the Winter Session. The Speed Shop is looking for a little feedback to help finalize the dates. We came up with a little survey link that is attached to the email or facebook post you have received. I have tried to attach it to this blog but blogger is not being cooperative! Please take a moment to click on the link in the email and answer one little question. We will be offering a similar weekly schedule as the Fall Session. Please keep in mind if you have a group that wants to ride together we can add classes to the schedule (5 rider minimum).

Speed Shop Socks are in.....

2010-2011 Speed Shop Socks are available! Check them out. (3 for $15 or $6/ea)

"Top Dog" Time Trial Update

The "Top Dog" Time Trial is really heating up. Jim W. came out on top this week and is now leading the Men's Overall Category. First time riding the TT and Patty C. is now leading the Women's and W40+ Category! Ray Train held on to his top position in the Master's 40+. Greg L. and Donna PT held on to top spots in the Master's 50+ . A shout out to the Patty C's gene pool. Her 16yr. old son and junior rider Matt blew through the TT course in 16:38! Impressive ride. Watch out guys he has just started training!

We have our first Mixed 80+ Team Time Trial leaders~ Patty C. and Mike S. The good word is we have a couple more teams for this category coming up. If you know someone that you would like to team up with let me know as soon as possible. Your ages must be 80+ Combined. The categories are Men, Women, and Mixed. You do not need to ride the TT at the same time. Big loot on the line thanks to Wheel Base Bikes, Justin's Nut Butter and Raw Revolution. Check out the standing HERE.

Junior Riders Are You Out There?

This has been the hot topic around the shop lately. We have some CT parents that have kids that either ride or want to get into riding. We are considering a Juniors Only class. If you or anyone you know has interest please call or email Chris.

Wishing everyone a Happy Thanksgiving

TT Update! Cross Training and Compression Gear

2010-11-14T17:22:00.004-05:00

The Top Dog Time Trial heated up "Kelley Acres" Speed Shop this week. All I can say is WOW!!! We had a serious throwdown by Ray T! Toping the podium in the Men's Overall and 40+ competition knocking nearly a minute off his best time from last season. And yet another throwdown came in the Men's 50+ with Greg L. taking a minute out of his best time from last season and he's just getting started! In the ladies overall, Rosalind H. is sitting at the top of the Women's overall podium with Tsahai T. only 20 sec. back. New to the Speed Shop this year, Teresa D. is leading the Women's 40+ . Seasoned CT'er Donna PT is looking strong at the top of the Women's 50+. Full results are on the website.

Thanks to our sponsors WheelBase Bikes , Raw Revolution and Justin's Nut Butter for all their generous support. Top Dog's will receive a free basic bike maintainance overhaul from WheelBase , and lots of great products from Raw Revolution and Justin's Nut Butter.
**********************

Heading into the Fall and Winter months as we start to lose daylight the outdoor riding season becomes abbreviated. With holidays just around the corner finding ways to maintain fitness is important. For me it is a subtle pressure to find other ways to keep moving. All spring and summer, in addition to riding my bike I am filling my days with all kinds of activities. When the time changes, I start to get claustrophobic as the sun sets.

The last 10 years I added the Concept2 Holiday Rowing Challenge to my off season training program. The challenge of rowing 200,000 meters from Thanksgiving Day until Christmas Eve is the perfect addition to the holiday season. Talk about taking your mind off your troubles. Why would anyone do this?

Check out the muscles you are working in each phase of rowing. Perfect for a cyclist. Not to mention the intense cardio workout. It really is alot of fun. A few of my training buddies got together and set up a free account on Concept2's website so we could keep track of everyones progress. Not only could we see what each other were doing it was a great support system to get through the Challenge. Another great feature Concept2 offers is specific workouts for cyclists. Of course whenever you are adding a different type of training to your program it is important to take some time to let your body adjust by taking it easy the first few sessions. Then adding a few workouts for cycling into the mix and it really helps keep you focused on reaching your Challenge goal.

Even though Concept2 has selected three charites(you pick one) and they will donate $.02 for every 1k you row, the biggest motivator for me is "the pin". After logging your 200k Concept2 will send you a wonderful little holiday pin for your efforts.

Here are a few from my collection!

There you have it. A great way to cross train this fall and holiday season. Now go to your local fitness center and get started.

**********************************

After all that rowing you have to recover. I highly recommend compressions performance gear to aid in recovery after workouts. Sometimes I find myself wearing my gear just because it really does feel good.

SKINS are the brand I prefer however you can get a reasonably priced pair of socks at your local medical supply store. Read about it. Try it. You will not be disappointed!

*******************

The Speed Shop is Waking Up!

2010-10-01T09:56:00.000-04:00

The Speed Shop is waking up!

After the triple blizzard winter of 2009-2010 we are fully prepared to take on next season.

Remember this?

You may not be thinking about the 2011 season right now but we are! Now is the best time to start planning your winter training. Along with the schedule on the web, there will be additional classes based on weather and demand.

We have a lot of exciting updates. Remember to check the website for more information and the Fall Session schedule beginning Oct. 25th - Dec. 19th 2010!

Click here for online registration.

FREE BEGINNER FLOW YOGA CLASSES

On Oct. 11th and Oct. 18th from 7 -8p.m. Janet Krones, an avid cyclist, endurance athlete, and yoga teacher in training will be offering free classes.
A regular yoga program can help to build an athletes strength and endurance, and introduce flexibility to chronically tight muscles. You will need to bring a yoga mat. Space is limited so call 301.788.4631 to reserve a spot.

FREE INTRODUCTORY CLASSES

On Oct. 7th and Oct. 13th at 6:30p.m we are offering a free introductory CompuTrainer class. We will go over proper bike set up on the trainer, skills and drills along with a discussion on the benefits of structured training for the winter months. Bring your bike, water bottle, towel and a steel skewer if you have one (we have extra at the shop to borrow or purchase for $12). Check the web for more details. If you or anyone you know would like to give it a try call 301.788.4631 to reserve a spot. We have a 5 rider minimum.

"TOP DOG" TIME TRIAL COMPETITION

Once again we will be having the "Top Dog" Time Trial Competion.

Last winter Lucas M. won the Men's time and w/kg categories! Michele T. won not only the Women's timed category but the Women's 40+ time and the Women's 40+ w/kg. Paula R. showed great improvement taking the w/kg competition in the Women's division. Jim J. edged out Kevin C. for the Men's 40+ with John O. edging out Don F. for the top spot in the Men's 50+ . Vicki secured the top Women's 50+ category.

There will be a few changes for the Fall Session including a 2 person team combined age category for Men and Women.

Every Sunday at 2p.m. we will run a Time Trial Class.

Keep checking the web for more details on what is happening at "Kelley Acres" Speed Shop.

Summer Speed Shop Update

2010-08-27T09:53:00.000-04:00

There have been a lot of exciting events going on over the last month. The stories and race reports keep rolling in. It's great to see everyone continuing to enjoy the road.

Here are a few highlights from this summer

Donna P. is getting 3 Time Tour de France winner Greg Lemond to autograph her jersey during the Catoctin Challenge.

Racine Multisports has been busy this summer! Lots of Speed Shop athletes have been taking on these well run events. Check out the website for a list of all the events and services as well as lots of familiar names in the results from winter training sessions!

Going back to his roots, Lumpy takes on the Hagerstown Triathlon. Great to see the roadies mixing it up this summer. AND he won his age group. How cool is that?

I have no picture evidence but the husband/wife combo of Ray and Judy Trentini recently took on another fine addition to the Racine Multisport calander, the Ft. Ritchie Sprint Triathlon. Ray placing 4th overall and Judy finishing well in her age group. Another regular at the Speed Shop, Geoff Irwin was the overall winner of the event!!

Susan E. is getting ready to hit the road course of the Hagerstown Tri. She put in a very strong performance placing 6th out of 23 competitors

Rachel B. at the Hagerstown Tri showing off her medal for her strong podium performance

Speedster Steve Wahl of Annapolis Bicycle Racing Team

sprinting for the Mid Atlantic Bicycle Racing Association 35+ Criterium Championship at Ft. Ritchie.

Steve was nipped at the line by former Iranian Olympian, Nima Ebrahimnejad. Very impressive finish!

The event was promoted by Antietam Velo Club of Hagerstown.

******************

This is only a sampling of all the great things going on this summer. If you have any pictures or stories you would like to share with us please send them on.

**************************

If you are looking to get in some late summer miles the Annapolis Bicycle Racing Team is having their 15th Annual Bay Country Century on September 4th on the beautiful rolling roads around the Chesapeake Bay. Go HERE for more info

**************************

We are working on the fall and winter schedule for the Speed Shop. Look for more information in the coming weeks. Remember if you have a group of 5 or more and want to secure a specific class time send and email to kelleyacres@gmail.com for availablity. Looking forward to seeing everyone again real soon.

***************************

There are lots of interesting takes on organic. Check out this article for athletes:

Organic Foods for Athletes?

Organic foods–are they better, safer, more nutritious? That's what many active people want to know. After all, when you are training hard to enhance your performance, you might as well enhance your health at the same time—and that means eating wisely and well. Questions arise: should eating organic foods be a part of your sports diet? This article addresses some questions athletes commonly ask about whether or not to go organic.

The meaning of organic

To start, what does “organic” actually mean? Organic refers to the way farmers grow and process fruits, vegetables, grains, meat, poultry, eggs and dairy products. Only foods that are grown and processed according to USDA organic standards can be labeled “organic”. (Note: The food label terms “natural”, “hormone free” or “free-range” do not necessarily mean “organic”.) Organic farming practices are designed to conserve soil and water and to reduce pollution. For example, organic farmers do not use chemical fertilizers, insecticides or weed killers on crops. Nor do they use growth hormones, antibiotics and medications to enhance animal growth and prevent disease.

Why go organic?
Organic fruits and vegetables can cost about 30% more than standard produce, if not more. If you are a hungry athlete who requires a lot of food, you might be wondering: Are organic products worth the extra cost? In terms of taste, some athletes claim organic foods taste better. Taste is subjective and may relate to the fact freshly grown foods have more flavor. In terms of nutrition, some research suggests organic foods may have slightly more minerals and antioxidants than conventionally grown counterparts, but the differences are insignificant. You could adjust for the difference by simply eating a larger portion of standard broccoli.

One important reason to buy organic—preferably locally grown organic—is to help sustain the earth and replenish its resources. Buying locally grown foods supports the small farmers and helps them earn a better living from their farmland. Otherwise, farmers can easily be tempted to sell their land for house lots or industrial parks—and there goes more beautiful open green space.
Yet, if you buy organic foods from a large grocery store chain, you should think about the whole picture. Because organic fruits, for example, are in big demand, they may need to be transported for thousands of miles, let’s say from California to Massachusetts. This transportation process consumes fuel, pollutes the air—and hinders the establishment of a better environment. Does this really fit the ideal vision of “organic”? The compromise is to buy locally grown produce whenever possible. To find the farm stands in your area, visit www.localharvest.org.
A second potential reason to choose organic relates to reducing the pesticide content in your body and the potential risk of cancer and birth defects. The Environmental Protection Agency (www.EPA.gov) has established standards that require a 100- to 1,000-fold margin of safety for pesticide residues. They have set limits based on scientific data that indicates a pesticide will not cause “unreasonable risk to human health.” According to Richard Bonanno, PhD, agricultural expert at University of Massachusetts-Amherst and a farmer himself, 65% to 75% of conventionally grown produce has no detectible pesticides. (When used properly and applied at the right times, pesticides degrade and become inert.)
Results of testing vegetables from farms in Massachusetts showed no pesticide residues in 100% of the samples. Bonanno reports only 0.5% of conventionally grown foods (but 3-4% of imported foods) are above EPA standards. A 2005 survey of 13,621 food samples revealed pesticide residue exceeding the tolerance was 0.2%. (1) Yet, watchdog groups such as www.beyondpesticides.org and www.foodnews.org wave red flags and remind us, for example, that small amounts of pesticides can accumulate in the body. This may be of particular concern during vulnerable periods of growth, such as with young children.

Conflicting values
Clearly, whether or not to buy organic foods becomes a matter of personal values. Bonanno sees “organic”, in part, as a marketing ploy, with organic foods portrayed as being safer and better. He argues we do not have a two-tier food system in the US--with wealthier people who can afford to buy organic foods being the recipients of safer foods.

Options So what's a hungry but poor athlete to do?
• Eat a variety of foods, to minimize exposure to a specific pesticide residue.
• Carefully wash and rinse fruits and vegetables under running water; this can remove 99% of any pesticide residue (depending on the food and the pesticide).
• Peel fruits, such as apples, potatoes, carrots and pears (but then, you also peel off important nutrients).
• Remove the tops and outer portions of celery, lettuce and cabbage.
• Buy organic versions of the foods you eat most often, such as organic apples if you are a five-a-day apple eater.

• Sometimes (if not all the time), buy organic versions of the fruits and veggies that are known to have the highest pesticide residue, even after having been washed. According to the Environmental Working Group (www.foodnews.org.) the “Dirty Dozen” includes these fruits: apples, cherries, imported grapes, nectarines, peaches, pears, strawberries, red raspberries; and these vegetables: potato, bell peppers, celery, spinach.

• Save money by choosing conventionally grown versions of the “Clean Dozen” (with little or no pesticide residue): banana, kiwi, pineapple, mango, papaya (note that foods like papaya, mango and banana have their own protective shell, so this reduces pesticide exposure on the flesh of the fruit); asparagus, avocado, broccoli, cauliflower, onion, sweet corn, and green peas. (For a complete list of 43 fruits and veggies, see www.foodnews.org.)
When all is said and done, whether or not to make the extra shopping trip and pay the higher price is an individual decision. But for athletes who are concerned about the environment, buying organic foods can help save the small farms—and may contribute to a better future for our planet.

If you have any concerns or questions about your nutritional needs, seek the consultation of a local sports nutritionist for appropriate care. To locate a top sports nutritionist in your area, please visit our Find a Sports Nutritionist Near You section. Nancy Clark, MS, RD, CSSD (board Certified Specialist in Sports Dietetics) counsels casual & competitive athletes at Healthworks (617-383-6100), the premier fitness center in Chestnut Hill MA. Her bestselling Sports Nutrition Guidebook and food guides for new runners, marathoners, soccer players and cyclists are available at www.nancyclarkrd.com.

*photo credit to Carol Baker
*video credit to Scott Gordon

Speed Shop News!

2010-07-12T11:12:00.007-04:00

First Tri!

Congrats to Speed Shoppers Corey Rabideau and Melany Rowley who recently completed their first triathlon, the Assateague Assault Sprint Distance Triathlon. Corey's strong road racing skills and Melany's background in swimming made them great training partners! Also, This past weekend Corey was back on the road and won his category at the South Mountain Hill Climb. He knocked a minute off his previous time winning his category and finishing 3rd Overall. Way to go!

Corey's finish

Melany's finish

*************************************************
Speed Shop Shout Out

Jim Johnson a.k.a. Coast Guard Jim of Annapolis Bicycle Racing Team (ABRT)! WINS the Superior Bike Fest Omnium 35+ open Cat!! (race report below)

Stage 1 Twilight Criterium, Marquette ,MI

My race started at 9pm with temperatures at about 60 degrees F, slight breeze and raining. The course is .7 miles and is square starting on the main thoroughfare thru town, turning left and down hill for 2 blocks, left and down hill again for about 2 long blocks and then 2 more lefts up hill to get back to the start. The race was open to all Cat’s and the official 35+ field was small so we had a number of CAT 1,2 and 3 riders race to help out teammates. The field at the start line was probably 35-40. At the start of the race, Priority Health and Ace Hardware teams grabbed the front. I planted myself in the top 10 and tried to stay out of the wind. A break went off the front with an Ace Hardware guy and a Two Wheel Tango guy but we brought them back pretty quickly. Either Ace, Priority Health or one of the other teams attacked each time we brought a break back for about the first 10 laps or so. With about 15 laps to go, a 2 man break got away and stayed about 8-15 seconds away until about 7 to go. Things really heated up at this point as Priority Health, Two Wheel Tango and Breakaway Bikes tried to get something going and up’ed the pace. The rain had stayed away for about 2 races before this one but was now making up for lost time. At the bottom of the course at turn 3 where the pavement points back uphill to the finish line, it was getting pretty crazy. A number of street service connections and a manhole kept riders shifting lines at the last minute. The upturn in speed and the now wet road made things that much more sketchy. By 2 laps to go we were screaming down Spring street for turn 3 and 4. Exiting turn 3, if you weren’t out of the saddle and cranking hard up the hill and around turn 4, you were off the back with no chance to catch up. On the final lap, I had worked my way up to 5th or 6th. The sprint started out of turn 3 as expected and exploded out of turn 4. We were down to about 18 riders at this time with the top 8 sprinting for the win. A guy from SC racing came flying around me and I tried to catch his wheel but he was pulling away fast. In the drops and cranking hard I managed to place 4th.

Stage 2 Michigan State Championship 55 mile Road Race

Cool temps, fog and light drizzle were the conditions for this race. The road race here is a 55 mile lollipop shaped course with 2 major climbs, 1 long descent and an uphill finish. Priority Health, Ace Hardware and Two Wheel Tango had a significant presence with 2 or 3 other teams having 2 or 3 members present. This being the State Road Championship race, it brought racers from all over Michigan so the competition was pretty stiff. Being a lone rider, my thought was to stay near the front and look for a promising breakaway to latch on to. The start was pretty uneventful, with only a couple of attacks being made by the smaller teams early on. The first climb was early in the race and didn’t have much effect on the peleton. At about the 15 mile mark, a 3 man break went off the front with riders from Priority Health, Two Wheel Tango and Ace Hardware. I noticed that 2 of the riders in the break had placed in the top 10 in the Crit and who I new were pretty strong. Although pretty early in the race, it seemed that this break had all the markings of being able to stick so I bridged up. Now a 4 man break, we got into a paceline rhythm and started flying. Covered by the fog and protected from chases by the 3 larger teams, we pretty much walked away from the pack. At about mile 40, the rider from Ace Hardware dropped a chain. Down to 3 men in the break and 15 miles to go we were really working to keep our lead. The final major climb came at mile marker 47. With 5 miles to the finish, the Two Wheel Tango rider blew up and we dropped him. For the last 5 miles, the Priority Health rider and I continued to work together until the climb to the finish. He had been hanging back on the other climbs and he seemed pretty cooked. 100 meters into the final climb I attacked comeing around him fast and shake him off my wheel. He didn’t even chase me. I came across the finish line 1st putting 30 seconds into him and 1:30 into the rest of the field. Some days is better to be lucky than good. This was one of those days.

For video:
Scroll thru the commercial and forward to minute 2:45 for TV coverage of the Superior Bike Fest RR. ABRT got some major exposure on UP TV.
http://www.uppermichiganssource.com/sports/video.aspx?id=475424

Stage 3 Presque Isle Circuit Race

Once again, overcast sky’s, cool temps and the, ever present, threat of rain were the conditions for the last stage of the Superior Bike Fest. This circuit race was a fast 2.5 miles course with a ¾ mile, very steep climb and a 1 + mile descent to the start/finish line that includes 2 very narrow and sharp corners to navigate through. Originally slated for 4 laps, we were reduced to 3 due to a wreck in one of the aforementioned corners that delayed our start. It was a sprint from the start. My goal was to defend my current position on the GC and advance it if possible and to that end, I kept an eye on the 2 riders ahead of me and the 2 riders behind me in the classification. First attack came on the climb on the 1st lap. The rider was no threat so I held my place. About ½ way up the climb we caught him and the SC Racing rider in 1st in the GC attacked. I jumped his wheel and kept with him to the start/finish line at which time we were caught. SC Racing dropped back into the pack and I continued to watch the attacks. On the final lap, Two Wheel Tango sent a man off the front and an Ace Hardware rider went with. I jumped and blew around a Priority Health rider I was marking and caught on the Ace Hardware rider’s wheel. By this time we were on the descent to the finish line and we were screaming through the turns. Coming out of the saddle after the last turn, we sprinted for the finish, Ace Hardware in the lead followed by Two Wheel Tango and myself (3rd.). The SC Racing rider finish 8th and the Priority Health rider DNF’d so ABRT took the lead in the GC. Once again, this is a great race series held in beautiful surroundings and well organized and well worth doing.
**********************************

Having Trouble with Cramping? check out this article on pickle juice!

Can Pickle Juice Stop Muscle Cramps?
By GRETCHEN REYNOLDS - Well Blog - nytimes.com
Recently, 10 healthy male college students filed into an exercise laboratory at Brigham Young University in Utah to drink pickle juice. Many people involved in sports are convinced that the briny fluid combats muscle cramping. In a 2008 survey, a quarter of the athletic trainers interviewed said that they regularly dispense pickle juice to cramp-stricken athletes. Many also report that, in their experiences, the stuff quickly brakes the cramping. The athletic trainers have told researchers that they believe the pickle juice must be replenishing the salt and fluids the athletes had lost to sweat. But no laboratory science had verified that theory.

The Utah volunteers began with a series of 30-minute bicycling sessions, using a semi-recumbent bicycle, configured so that only the leg pedaled. The laboratory was warm, increasing the amount the exercising men sweated. Each cycled in 30-minute bouts (with five minutes of rest between) until each had lost 3 percent of his body weight through perspiration, a widely accepted definition of mild dehydration.
The young men were then fitted with a contraption on the big toe of their unexercised leg, and the tibial nerve in the men’s ankles was electrically stimulated, causing a muscle in the big toe to cramp. (The procedure causes some discomfort, making it too painful to use on larger muscles, like the hamstrings or the quadriceps.) The volunteers were told to relax and let the cramps run their course. The average duration of the cramps was about two and a half minutes.
The volunteers rested and did not drink any fluids. Then their tibial nerve was zapped again. This time, though, as soon as the toe cramps began, each man downed about 2.5 ounces of either deionized water or pickle juice, strained from a jar of ordinary Vlasic dills. The reaction, for some, was rapid. Within about 85 seconds, the men drinking pickle juice stopped cramping. But the cramps continued unabated in the men drinking water. Pickle juice had “relieved a cramp 45 percent faster” than drinking no fluids and about 37 percent faster than water, concluded the authors of the study, which was published last month on the Web site of the journal of the American College of Sports Medicine.
Exercise-induced muscle cramps are one of the continuing mysteries of physiology. Extremely pervasive, they afflict most active people at some point. But scientists remain deeply divided about what causes the cramping. For years, most people, inside and outside academia, believed that cramping was caused by sweating-induced dehydration and the accompanying loss of sodium and potassium. Sufferers were advised to load up on potassium-rich bananas or chug large amounts of salty sports drinks.
But a number of laboratory and field studies in recent years have undermined the dehydration theory. The most recent, completed by the same group of scientists who studied pickle juice, employed a similar study design. A group of college students had cramps induced in their toes. They then pedaled with one leg until dehydration set in. Their toes were made to cramp again, Presumably if dehydration were the underlying cause of the cramping, the scientists should have been able to induce a cramp with less electrical stimulation when the men were dehydrated; their muscles should have been primed to cramp. But the experiment didn’t work out that way. As detailed last month in the journal Medicine and Science in Sports and Exercise, the scientists had to use the same amount of stimulation to induce a cramp after dehydration as they had before. Their conclusion? “Exercise-induced cramps occurring to athletes” who are mildly dehydrated “were likely not caused by dehydration,” says Kevin C. Miller, Ph.D., ATC, the lead author of both studies and now an assistant professor in the Athletic Training Education Program at North Dakota State University in Fargo.
What, then, does probably cause athletes to cramp? The pickle-juice experiment provides some intriguing clues. “The pickle juice did not have time” to leave the men’s stomachs during the experiment, Dr. Miller points out. So the liquid itself could not have been replenishing lost fluids and salt in the affected muscles. Instead some other mechanism must have initiated the cramps and been stymied by the pickle juice.
Dr. Miller suspects that that mechanism is exhaustion, either directly or through biochemical processes that accompany fatigue. Certain mechanisms within muscles have been found, in animal and limited human studies, he says, to start misfiring when a muscle is extremely tired. Small nerves that should keep the muscle from overcontracting malfunction, and the muscle bunches when it should relax. Pickle juice may work, Dr. Miller says, by countermanding the malfunction. Something in the acidic juice, perhaps even a specific molecule of some kind, may be lighting up specialized nervous-system receptors in the throat or stomach, he says, which, in turn, send out nerve signals that somehow disrupt the reflex melee in the muscles. Dr. Miller suspects that ultimately, it’s the vinegar in the pickle juice that activates the receptors. In a recent case report by other researchers, a single athlete’s cramping was relieved more quickly when he drank pure vinegar (without much pleasure, I’m sure) than when he drank pickle juice.
At the moment, speculation about the powers of pickle juice remains just that, speculative. “It’s extremely challenging” to induce realistic sports cramps in the lab, Dr. Miller says. His technique, of causing the big toe to spasm, while useful, can’t fully replicate what happens in larger, stronger leg muscles during a cramp. Still, the work is suggestive and, perhaps most important, implies methods for finding relief. “If muscle fatigue is the cause,” he says, then training properly, building up your mileage slowly and perhaps adding strength training that focuses specifically on muscles that have cramped in the past, may help. In the meantime, if your calf or other muscle suddenly, painfully catches, “try stretching it,” Dr. Miller says. Doing so has been found in laboratory studies to significantly shorten the duration of a muscle cramp, most likely by shaking up and resetting the misfiring muscle and nerve reflexes. And perhaps, if you can stomach the idea, pack a few ounces of pickle juice on your next training session. It’s not as palatable as bananas, but unlike them, Dr. Miller says, “it seems to work.”

*******************************************

Have any news you want to share with the Speed Shop crew?

send it our way at kelleyacres@gmail.com

Speed Shop Upcoming Events and News

2010-06-01T11:03:00.013-04:00

Save the date!
Professional bicycle mechanic, Eric Greene of United Healthcare Pro Cycling Team presented by Maxxis, is coming to Patapsco Bike & Sport on Thursday, June 10. Just back from the Tour of California, Eric will conduct a bike wash clinic to teach how to properly clean and maintain your bike. He will also discuss what life is like on the road with a professional cycling team. Here's your chance to learn from a pro! Bring your questions on bike maintenance and the pro cycling circuit. Eric has been a mechanic for professional bike teams for many years.

This is a great opportunity to learn from a pro. Click here to see a recent article about Eric in the May 2010 issue of ROAD Magazine. He gives a nice shout out to Fast Freddie!

For all the Speed Shop triathletes, Patapsco Bike & Sport also carries items from Streamlines Swim and Sport. Check out this recent article or go to their website here. Feel free to pass this on to anyone you think may be interested.
***************************************
In addition many new events added to this seasons schedule, Racine Multisports is offering Open Water Swim Practices at Fort Ritchie. Go here for more information.
******************************
Vicki Bate gets some great press from the local paper and gives some very nice props to the Speed Shop. Check it our here!
********************************
If you've been to the Speed Shop for a workout, you have probably been given the "recovery" speech. Here is an interesting article on how pro cyclists are incorporating a gluten free diet to aid in not just recovery but better overall health and fitness.
***************************

A shout to Matt Davis of NCVC for his recent license upgrade from Category 5 to Category 4 in road racing. A well deserved upgrade after getting on the top step of the podium in his last two races as at Cat. 5. Way to go Matt!

Lots of great ride and race reports have been coming in this spring. Keep up the great work everyone and don't forget to check us out for inclement weather classes and special events.

Pedal on...

Vicki's Going to Worlds!

2010-04-17T10:04:00.003-04:00

Last September in Oklahoma City, Speedster Vicki Bate qualified for Team USA Worlds Long Course Triathlon Event, to be held in Immenstadt, Germany on August 1st, 2010.

“I am very proud and honored to be among the most elite athletes in the country representing the United States of America at this global event.”

Vicki is currently training diligently to achieve her personal best and is positive she will be ready for this challenge. This event will consist of a 2.4 mile swim, an 81 mile bike ride with 6,946 feet of climbing and an 18 mile run.

This wonderful opportunity represents Vicki's years of hard work, determination, and commitment. She could not have done it without the love and support of friends, family, and community. A special thanks to Lyman Jones of MultiBenefits, Debbie Lamperti, Dr. Jeanne O’Connell of Sylvania Institute.

Beyond her success in sports, Vicki is a mother to twin boys and has overcome obstacles that come from having Crohn's and celiac disease. From there comes her belief that nutrition, self awareness and life balance are key elements for staying healthy.

The Speed Shop wishes Vicki all the luck on this amazing journey.

"On The Road" Update

2010-04-14T13:57:00.008-04:00

The last few weeks have been quite busy with the outdoor "on the road" season underway.

On the racing front, we have Margaret Northam on top of the podium as she took 1st in her age group in The Tri for The Cure in Phoenix, Arizona last weekend! Way to go!

Matt Davis takes on his first crit of the 2010 season Vint Hill Classic

Other Speedsters in action on March 28th were Frederick Triathlon Club's George Corbi, Kevin Kendro, and Lucas McCullom of the Snapple Tri Team. All had impressive early season results at the Brandywine Duathlon. Next up is the Boston Marathon for George and New Orleans 70.3 for Lucas.

This past weekend brought on some local racing with the Walkersville Road Race sponsored by Steve Wahl's racing team ABRT (Annapolis Bicycle Racing Team). Alot of locals took part in the event. Jordan Leitma raced his first Cat 4/5 road race and finished strong after some very hard efforts. Joining Jordan in the Cat 4/5 field were local triathlete Lucas McCullom and Matt Davis of NCVC, both managed to keep the race animated and put a hurt on the rest of the field. Other locals, John Olinski, Dennis Crockett, and Jim Johnson all raced in the 35/45+ Masters Race with very impressive finishes averaging almost 27mph for the 56mi. race. Steve Wahl racing with the big guns in the Category 1,2,3 Men's field had another solid performance. With a teammate in the break, Steve could hide in the field to conserve energy for the field sprint. Yours truly finished comfortably in what was left of the main field in a combined Women's Category 1-4 and Master's Men's 55+ field. All results are posted on the ABRT website.

Sunday offered the chance for a double race weekend for the roadies. Tyson's Corner Circuit Race in Virginia offered up a nice little circuit with an uphill finishing stretch. Starting the day off strong with his first podium appearance of the year was NCVC's Matt Davis in the Category 4/5 . Look for more of these in the near future. AVC's Scotty G rolled to the line for 2 races on Sunday. This is not an easy task. First up Scotty finished 15th in the Cat. 3 race and followed this up and finished with the field in the Masters 35+ race, which can be just as fast as the pros. Wanting to test his legs a little more on Sunday, Steve Wahl came out with his game face on in the Cat. 1,2,3 race. In a field of up and comers, former and current pro racers, Steve, with his take no prisoners attitude pulled off an early race prime winning $75 and finished an impressive 8th place. Being the ultimate speedster he gets to use his prime money to pay his speeding ticket on the way home. Go Steve!

I jumped in the ladies race again on Sunday with my Team Kenda teammates. and managed 7th in the Cat. 1/2 field and 8th overall. Here it a report from one my teammates Jen:

"Tyson's Corner Circuit race is always a tough race. Whether its the uphill finish, or because its early season and the day after a road race, or perhaps a combination of both, its never less than a gut-checker! This year was easily one of the highest quality fields we've had since I started racing; Team Kenda's Marni Harker, Chris Kelley, Janelle Hubbard and myself lined-up against riders Sarah Caravella from BMW Bianchi, Amanda Watson and Erin Siliman from Fruit 66, the ABRT Women's Elite team and all the other high-quality women from the area.

The course is selective and tends to be a race of attrition, but that didn't stop numerous attacks lead by Team Kenda, BMW Bianchi and Fruit 66 from making the race aggressive from the gun. Team Kenda raced like a well-oiled machine and there were several attacks throughout the race that looked like they would stick as a break, each time Team Kenda being represented by either Chris Kelley, myself or both of us. About half-way through the race I was able to counter a move from CK and solo away going up the hill and quickly had about a 20 second gap! I really wanted it to stick, but knew with 25 minutes/10 laps to go it would be a long time to stay off the front with this tenacious field.

As the race counter came down to 2-3 laps to go it became clear that other than a possible flyer on the bell-lap, this race was going to come to a field sprint (meaning time to "recover"). The Bell came and we proceeded around the course for one last time. Fortunately, even with the tired legs the tempo did manage to ramp-up. Coming into the final corner we were about 400m downhill from the finish-line. I was fairly well-positioned in 3rd or 4th wheel behind Sarah C. and Amanada W., but still a little too far for me to make it to the finish line. Knowing my sprint, I need a high-speed leadout in order to maintain the speed I need to contest a field sprint and generally in local races that does not happen. Suddenly, I felt a light touch on my hip and there was teammate Marni Harker coming on my inside to give me that much needed 15m catapult launch to the finish. The sprint was on! Sarah Caravella easily took the win, but the race for last two podium spots was tough. My legs started to lock-up aout 10m from the finish, (now hating me for all the earlier breakaway attempts), but the thought of Marni sacrificing her race to push me forward gave me that last "umph" to get across the finish line and hold onto a podium at 3rd place!
Jen"

There are lots of great outdoor riding opportunties in the area. Check out Frederick Pedalers and the Frederick Triathlon Club. Also, 8 a.m. Sundays is the weekly WheelBase ride. Lots of options on this ride that usually splits up into 2 or 3groups. Minimum miles is usually 40, max is 60 or so with average speeds of 15-18. The Monday night ride from the same place that leaves at 6p.m., and a Wednesday morning ride that leaves from the Frederick YMCA at 9 a.m.

If you have any results or rides to share please pass them along. Hope everyone is enjoying spring!

Pedal on....

Speed Shop Ladies

2010-03-13T19:23:00.004-05:00

The crazy rain this weekend meant Saturday was very busy at the Speed Shop.

The ladies outnumbered the guys!

This is Margaret. She is just one of the Shop regulars and is training for her first triathlon next month, Triathlon for a Cure in Scottsdale, AZ. At 65 yrs. young Margaret has worked hard all winter at the Speed Shop getting ready for the bike portion of her event. She's been spotted doing her transition run around "Kelley Acres" after class. You can support Margaret's cause here . Go Margaret!!!

This is Cheryl. She made the drive down from Fairfield, PA to try out the Speed Shop. The first time I saw Cheryl, she was racing "Kelley Acres" Cross in 2009. A former overall champion of the NUE series (very impressive), Cheryl is racing for Team CF this year. Great rider racing for a good cause!

Michele, Cheryl, Susan, Gwen, Meta, and Carol warming up for class

Gwen showing off her GAP seat protector and I didn't catch the name of the handlebar cover but it looked pretty fancy too! It worked well!

Other lady riders, Donna PT of Frederick Pedalers and Christine F. of ABRT also joined in the earlier classes but were missing from the photos!

In all fairness, to the guys we had fine representation from the Frederick Triathlon Club with club prez Dave M., and most improved player, Mike W. Also joining in were Dave D. of Wheelbase and Ray T. of NCVC.

Raw Revolution's "Top Dogs" decided and other news

2010-02-28T18:01:00.006-05:00

Today was the conclusion of the "Top Dog" Winter Time Trial Competition sponsored by Raw Revolution. Over 50 riders participated in different categories from January 1st - February 28th. The competition was held on the 10k CompuTrainer Indoor Time Trial Course.

In a hotly contested Men's Time Category, Lucas M. of Snapple Triathlon Team saved his best for last, shaving 20" off of his previous performance, and 2" off his personal best to unseat Matt D. of NCVC as "Top Dog" for the Winter Season with a time of 14:41.17. This is the new Speed Shop record.

In the Men's w/kg category strong man, Jim J., of ABRT had an impressive 4.623 w/kg grip on the top spot until Lucas managed to raise his game not only with time, but also with power, to finish with a 4.830 w/kg! Jim J. did secure his "Top Dog" position in the 40+ Men's Category with a time of 15:28.5 but not without a hard charge from Kevin C. only 10" behind. The Men's 50+ Category was HOT! Only 7" separated the top 3 riders. Terry H. made the one hour trek to the Speed Shop to give it go. He finished in 16:19.6 just missing 2nd place by 1" to Don F. of AVC . Our very own, John "Lumpy" O. also representing AVC, showed us there is a time trial in those legs after all, and topped the others with a 16:12.4. Nicely done.

Not only can he time trial, Lumpy can duct tape Don's running shoes to his pedals for the workout! Do not try this at home!!

On the ladies side, Super fast Michele T. of the Frederick Triathlon Club, remained "Top Dog" in the Women's Time Category AND added the Women's 40+ Category to her list of top podium finishes with a very impressive time of 17:09.04. A new face on top of the Women's w/kg category was Paula R. She raised her game in a big way this winter and landed a 3.514 w/kg. Strong and steady Vicki B. placed "Top Dog" in the Women's 50+ category with a hard charged 19:22.8. Way to go ladies!

This was a fantasic warm up for the upcoming:

GamJams CompuTrainer Throwdow p/b Cutaway Clothing

"Kelley Acres" Speed Shop was invited to participate in this event with three other CompuTrainer Centers in the region. All the info you need is on the website. If you know anyone that may want to try out their early season fitness, pass on the link.

In other news, the Speed Shop is a proud sponsor of the Frederick Triathlon Club.

Jason S. and Dave M. Club Prez showing off the new digs.

And there we are! Great looking kit!

Thanks to all the riders that have made it out for our fall and winter seasons. We hope we were able to help a few people maintain their sanity during the extreme winter weather conditions. We are working on getting our class schedules automated with www.pre-reg.com. Sign ups are live for our 4 week Spring sessions on Tues. 6:30 a.m. or Weds. at 10 a.m. starting 3/2. We will be running a modified spring schedule based on the weather and daylight savings. Check out the web for updates. Or as always, call, email or text.

Pedal on....

Kari goes to Haiti

2010-02-26T18:27:00.003-05:00

One of the most satisfying things about the Speed Shop are the cool people I've been meeting. Kari (on the right) contacted me about CT classes after seeing an article in the local paper. She and her friend Suzy signed up for some classes. This week was Kari's last class for a while. She is going to Haiti to participate in the earthquake diaster relief efforts with Hands on Disaster Response (HODR). Kari started this blog to journal her experience.
I wanted to share this great deed and wish Kari safe travels.

Shop TT Update and more...

2010-02-21T19:38:00.009-05:00

We are heading into the last week of the "Top Dog" Winter Time Trial Competition sponsored by Raw Revolution . Lots of yummy prizes are on the table for the "Top Dog" !
Going into the final week, Joos is still holding down first place in the Men's Time Category. Jim J. just laid out a new personal best today! He extended his lead in the Men's w/kg AND took over the top spot in the 40+ Men's categories, knocking 12" off his previous time. He said "Bring it!" Not really, Jim would never say that. He lets his pedaling do the talking.
John O. aka Lumpy has taken over the top spot in the Men's 50+ category with Don F. and Terry H. not far behind. On the women's side, Christine M. is leading the Women's and Master's 40+, and w/kg Categories. Vicki B. is still holding on to the top spot in the Women's Master's 50+ Category.
Stay tuned for more updates this week. There are lots of TT's running this week at the Speed Shop.
Also of note... GamJams, www.gamjams.net has invited the Speed Shop to participate in a regional Time Trial Competition with at least 3 other CompuTrainer Centers. Riders at all centers will ride the same TT course for time. Lots categories and cool prizes. Hope everyone had a great weekend! Pedal on...

Shop Updates and Spin Larry

2010-01-28T13:14:00.003-05:00

We have an exciting update to the "Top Dog" Winter TT Competition. Raw Revolution has come on board as a sponsor. We had some samples of their product at the Speed Shop from "Kelley Acres" Cross Race. They were thrilled to step up to become involved in another "Kelley Acres" event.
The TT standings are heating up. Joos is still holding onto the top spot in the Men's Competition and w/kg. Christine M. is now at the top of the Women's Competition and w/kg. In the Master's Categories Kevin C. and Bernie Sellers are "Top Dog" in the 40+ and 50+ respectively. Christine M. and Vicki B. round out the Master's Women 40+ and 50+. Chuck K., Kevin C., Rachel B., Vicki B. and Donna P., have shaved significant amounts of time off previous rides.

Last weekend I attended the USA Cycling Level 2 Coaching Clinic in Baltimore, MD. This three day event was much more interesting than expected. The quality of the instructors as well as the attendees made for exceptional information sharing and learning experience. Topics covered over the weekend ranged from Nutrition/Hydration, Periodization/Training Plan Design, and Tactics covered by Sam Callan and Al Gandolfi. Dr. Andy Doyle provided a tremendous amount of information on sports physiology as it applies towards cyclists and triathletes.

Speed Shop regular, Steve Wahl got some PRESS at GamJams. Way to go and a big thanks for the shout out !

I kept hearing alot of chatter on Weds. mornings about Spin Larry from the local YMCA spin classes. Larry contacted me about attending his first class at the Speed Shop. Last week Larry not only came to class but had his game face on during the Shop TT!

Spin Larry and the Weds. morning crew

Larry and Christine were on each other's wheels for most of the TT. Larry took her at the line on the uphill finishing stretch.

Stay tuned.....

Winter Heat Wave at the Speed Shop

2010-01-18T19:09:00.003-05:00

The "Top Dog" Winter TT Competition is underway. Minutes are begin knocked off of previous performances as riders are training harder than ever to get their legs ready for Spring. Check the standing here.
A special shout out to Joos. He showed up with his game face on and is now leading the Men's Category on time and w/kg. Kevin C. is at the top of the Master's Men's 40+ standings. And crowd favorite, Bill S. had an impressive performance and is leading the Master's Men's 50+ category.
Donna P. is not only leading the Women's Category but also the Master's Women 50+. Look for more updates in the coming week.

Last weekend, Susan from HPC came to the Speed Shop for VO2 testing. Nine riders participated in the torture session to obtain information that will help them to train more efficiently using the power and heart rate information. Here is a link that describes additional information obtained from the testing.

Corey R. getting warmed up for the test

Kevin K. is getting started

Vicki B. just finishing her test!

Ray T. is pedaling FAST!

First time tester George C. didn't even sweat!

We have a great crew of ladies on Wednesday mornings. Paula R. gets an award for "fastest set up". She leaves herself as little time as possible to get ready for class. Rachel picked up on this and gave her this T-shirt.

Look for Paula in the TT results real soon.

Blanca is another one of our Wednesday ladies. Rachel (in the back) recognized Blanca's fighting spirit and suited her up with this little T-shirt.

And the Winners are....

2010-01-04T18:10:00.005-05:00

The Speed Shop's "Top Dog" Fall Season TT Competition was a "barn burner". Those of you who know me well~there were no actual flames, so relax! But there were some serious watts burned!

The course was the 10K (6.2mi) CompuTrainer Indoor Time Trial . Triathlete Lucas M. dominated both Men's categories based on time and w/kg. Word on the street is he is already eyeballin' the Winter Competition. The Women's time category was won by triathlete Michele T. while, Paula R. took the top spot in the w/kg category.

In the Master's 40+ category roadie Jim J. edged out Henrik O. by 4"! Newlywed Christine F. won the Women's 40+ category over a tenacious Christine M.

Check out the full results HERE

The "Top Dog" Winter TT Competion will be announced in the next week. There will be a few small changes and it will be held on the same course.
In other shop news....

Local triathletes started their season this weekend.

For 3hrs. every Sunday morning they go into lockdown at the Speed Shop.

George C. is new to the Speed Shop training. Vicki B. was admiring his special needs bag!

You know it's cold when super mt. bike chick and friend Anna visits the Speed Shop. Look for her racing with Gripped Racing this season. And based on her game face she'll make a run at the Kenda Cup.
This is the Sunday afternoon crew that got to take advantage of one of the added classes due to the frigid temps. *photo by Anna

The high winds Saturday night managed to topple the deluxe porto-john, but Mr. Kelley Acres had it upright by classtime...sorry no interior photos.

Keep checking the website for class updates and additions. You can also find us on Facebook at "Kelley Acres" Speed Shop.

Hard Core!

2009-12-19T12:49:00.006-05:00

Speed Shop opened up for a few brave ones this morning

First to arrive Lucas and Melissa

Matt making sure there were other crazies working out

Donna PT was all smiles and toasty warm in her snow gear

Last but not least Steve made it over the ridge with his snowy bike in tow

We had to thaw out the important parts

The group ended up getting a great 1.5 hour workout.

Fast Freddie worked tirelessly to keep the driveway clear for a safe exit. Tomorrow we are taking on the Speed Shop TT. Look for standings at www.kelleyacres.net

Speed Shop has heated up!

2009-12-06T18:57:00.005-05:00

Lots of updating to do from the "Kelley Acres" Speed Shop.

Let's start out with the The “Top Dog” Fall TT Competition. We added a Master’s 40+ Men and Women’s 40+ Time Category. The latest standings are here. Heading into the last few weeks Steve W. is eyeballin' Lucas M. for the "Top Dog" in the Men's Category for time and w/kg. Ray T. is leading the Master Men's Category. Michele T. has a strong hold on in the Women's Category with Dona H. at the top in the Master Women's Category. Think you can best their times? Come on out.

VO2 Max testing through HPC on 1/15 and 1/16. Call for details or to make a reservation.

Congrats to HPC on the opening of their new training center at 783 Station Street in Herndon, VA. If your in the area check it out. Take a class. The Speed Shop attendees are challenging HPC to a TT!

Speed Shop Socks are here! $6/ea or 3 for $15

We filled the shop with a last minute 8a.m. snow day class this Saturday that
drew some new and familiar faces. Look for more of these in the future.
New to the Speed Shop - Bryan and Mike with former "Gun Show" vid star Anna

Mounatin biker Dona H. still feeling the pain from Thursday's class.

One of the shop favorites RB (center) started his comeback this weekend. Getting the "who came the farthest" award goes to Mr. Lance Lacey (on the left) sporting his new team kit from Haymarket Bicycles/HomeVisit Cycling Team
On the right is Shop regular Steve Wahl of Annapolis Bicycle Racing Team (ABRT), looking pretty fresh before he almost tossed his cookies doing the TT.

Other Speed Shop news:

In early October Lucas McCullom successfully completed his second Ford Ironman Championships in Hawaii. He finished in a time most people dream of despite a mix up with his special needs bag heading into the run segment. Lucas will be representing powerhouse Team Snapple next season. Lucas will be a guest speaker at the Frederick Triathlon Club meeting this week. For details check their website here.

Kevin Kendro had a stellar performance in Ironman 70.3 Florida. Kevin did a lot of solo rides at the Speed Shop prepping for the event.

Mike Orsini also had some saddle time at the Speed Shop prepping for his successful completion of Ironman Arizona.

Vicki Bate participated in the inaugural Ironman Cozumel. Her dedicated training and determination pushed her into 5th place in her division heading into the run. Unfortunately, lack of support (nutrition) at the aid stations became a factor and Vicki, who admirably manages Crohns and Celiac Disease had to make a difficult but necessary decision to call it a day.

Kevin Green recently completed the Philadelphia Marathon and is looking forward to getting back on the bike real soon.

Congratulations to all these great athletes!

And a huge THANKS for your support of "Kelley Acres" Speed Shop!!

First Week in the Books/KA Speed Shop TT

2009-11-08T20:14:00.012-05:00

This week marked the beginning of the 2009-2010 "Kelley Acres" Speed Shop fall season.

It started out HOT!

The guys showed up for the Indoor Tuesday Night Worlds.

Along with the regulars, a few new faces signed on for this season

There was smack talk by local rider "P90X" Lumpy who publicly declares on the Frederick Velo List: "There will be an us vs Kelley Acres competition at the end of the trainer season Feb 28.> > Catagories> > Highest watt one leg output> > Best before and after trainer tire pix> > Largest recorded puddle measured in sq inches> > Skankiest towel"

Ray has his eye on the towel competition!

This is Matt's reaction to Lumpy! Look out for this guy in the spring. Yes, Matt is getting faster every ride. Is it his footwear doing the trick?

Blanca, Tanya, Rachel, Carol, Anne, Leslie, Paula and Martha warming up

The room had just enough time to air out for the Wednesday morning ladies group. This newly formed group of local athletes signed on for the season. Look for these motivated ladies to hit the roads fast and furious next spring.

**************************************************************************

"Kelley Acres" Speed Shop Fall TT Competition

Nov. 1 2009 - Dec. 31 2009

Who's Top Dog for the Fall?

Come on out and give it your best effort!

Bring It!!

Course:

Standard CompuTrainer Time Trail Course (6.2mi. /max grade 3%)

Categories:

Men - 1)fastest time competition 2)watts per kilogram (w/kg) competition

Women - 1)fastest time competetion 2)watts per kilogram (w/kg) competition

Cost:

$10 per attempt (1hr to include warm/cool down) by appointment

Season riders may include this competition during their season time at no charge.

Results will be updated online and at the shop.

*****************************************************

ATTENTION: Triathletes/Duathletes

New to the area? Need some training partners? New to the sport?

It's time to sign up to be a member of the Frederick Triathlon Club (click the link)

Go to the Membership form section. Sign up.

It's a great way to find out what is going on in the area with the local scene.

Intro Week Update

2009-10-26T19:54:00.003-04:00

Last week we offered free classes at the Speed Shop to allow riders to experience a MultiRider CompuTrainer workout. It was a great week with many new enthusiastic faces coming out for a visit. Here's one of my favorite newbies...

Judy and Ray

Strongman Ray, a shop regular convinced his wife Judy to come over to try a CT class. Judy is fairly new to triathlon and become quite fit this year. Judy showed up to a full class including a few hard core triathletes (Kevin K., Joe L., Mike O. Tamara and Vicki). Showing up with this crowd could be quite intimidating. The beauty of the MultiRider CT is being able to share your training (pain:)on your own bike. No one got dropped. No one got lost. Everyone had fun!

Look at that smile!

Judy had so much fun she showed up for another class on Tuesday.

I can't wait to see what she's going to wear next time!

KA Speed Shop Adventures

2009-10-19T13:37:00.007-04:00

Vicki Bate of Team Aquafor does a media event with Chris Carmichael at the Reebok Sports Club in New York City

Vicki has been a member of Team Aquaphor since 2008, competing in over a dozen events as a member of the Team, ranging from half marathons to century rides and Ironman competitions.

Another Team Aquafor athlete Lucas McCullom recently completed the Ford Ironman World Championships in Kona for the 2nd year in a row. Lucas missed his special needs bag near the end of the 112mi. bike segment. This caught up with him at mile 9 into the marathon and he still managed a very strong finish. Very impressive!

On the home front Kevin Kendro made it to the top of the podium at the Brierman Triathlon competing the Half Iron division. Next up for Kevin is Ironman 70.3 Florida in just a few weeks.

Michele Trdina steam rolled her competition AGAIN to win at the Brierman Triathlon in the Sprint competition. Congrats on a very impressive season!

In the Cyclocross scene, Jim Johnson hits the podium for the 2nd year in a row at "Kelley Acres" Cross. Here is he getting a peck on the cheek from GamJams Podium Candy winner Lance Lacy.

**************************************************************************

This week at the Speed Shop we are having some free introductory classes for anyone that would like to try out the MultiRider CompuTrainer. Our schedule is available at www.kelleyacres.net. The fall schedule will be finalized and on the web this weekend.

Coast Guard Jim and Update

2009-09-04T09:13:00.003-04:00

Coast Guard Jim on his way to victory at 2008 "Kelley Acres" Cross last year

CG was one of the dedicated regulars at the Speed Shop on Tuesday nights this winter. With an A+ for attendance and effort, CG came off the line on fire this year winning his category in the hometown race Tour of Walkersville then backed it up with a very respectable showing in a race later that day. Check out how many top 10's and podiums CG has accomplished this season HERE ! And it's not even Cyclocross Season yet! Keep it rollin' CG!

SPEED SHOP UPDATE:

Wednesday 9/9 at 7p.m.: The Frederick Triathlon Club will be having their monthly meeting at the Speed Shop. HPC Coaching will be giving a talk on pedal stroke, bike positioning and a demonstration on the SpinScan feature of the MultiRider CompuTrainer. This meeting is open to all so if you are a triathlete curious about the club or road cyclist want to learn more about aerodynamics and time trialing feel free to stop by. Bring a chair!

Coming soon: Oct. 4th "Kelley Acres" Cross - Spectator friendly off road racing. If you have any little ones 9 & under there is a Fun, Free, Lil' Belgians Kids Race held on part of the course. Medals and Pumpkins for all. More details at www.kelleyacres.net !

*photo courtesy of Kevin Dillard

Crushin' and Climbin'

2009-08-01T15:33:00.005-04:00

Time for mid summer shout outs to some "Kelley Acres" Speed Shop attendees.

Michele Trdina crushed all of the women and most of the men at the Pittsburgh Triathlon...Nice!!

One of Steve Wahl's many podium appearances this season. Steve recently upgraded to a Category 2 Road Racer. Word is he is gearing up for the Cross season now.

We have an Ironman!! Kevin Green recently finished the brutal Ironman Lake Placid. Huge congrats! *waiting on pictures

Dave Miller, president of the Frederick Tri Club recently placed 2nd at the Hagerstown Sprint Tri in his new and very competitive 50-54 age group and set a PR . Way to go Dave!!

This weekend was the "Kelley Acres" Speed Shop Ladies Climbing ClinicGetting ready for the roll out

Tish, Donna, Vicki, Rachael, me and Lisa (with the invaluable help of Ray Train) did hill repeats on Gambrill Park Road. The focus was on learning how to recover while climbing using heart rate and perceived effort, shifting, cadence, and tips on decending. We ended the day with a staggered start race. Lots of fun. Great work ladies!!

Aquaphor Sponsors Local Triathletes

2009-06-24T15:04:00.007-04:00

Out of thousands of applicants, Lucas McCullom and Vicki Bate were among the 200 athletes selected to the 2009 Team Aquaphor Sponsored Athlete Team.

Lucas and Vicki, "Kelley Acres" Speed Shop regulars, will train and compete across the US representing Team Aquaphor. Aquafor is a Healing Ointment that protects dry, cracked or irritated skin enhances the natural healing process and helps to restore smooth, healthy skin. A quality product that should be in every athlete's race bag.

Lucas riding to the top of the podium in his age group at Eagleman 70.3

With strong performances in the early season, Lucas has already secured a spot in the prestigious Ford Ironman World Championshiops in Kona on October 10. Building on his first year knowledge of the race, Lucas is already planning his "Kelley Acres" Speed Shop training program.

Vicki hammering at Eagleman 70.3

Vicki is targeting her season towards Nationals in her hometown of Oklahoma City in September. Already competing in the Duathlon National Championships, Columbia Triathlon, and Eagleman 70.3, Vicki is combining her winter training at the Speed Shop and her previous Ironman experiences to build towards a sucessful race in September.

Team Aquafor has two dedicated ambassadors representing their product.

Athens Twilight Criterium

2009-04-27T15:18:00.002-04:00

The Athens Twilight Criterium, features cyclists representing teams from all over the nation and the world. The men's criterium is a 80-km race around historic downtown Athens. The course start-finish is on Clayton Street at College Avenue. The 1 kilometer course runs clockwise on Clayton, Lumpkin, Washington and Thomas. The 30th Annual event will be have the best criterium riders ever with the high speed action of night time criterium racing, this year promises to be the best yet.
The best women in the country look to kick off the USA CRITS Speed Week and National Series at the Athens Twilight.
With $120,000 in prize money on the line for the USA Crits Series, the Athens Twilight Criterium is dubbed the most insane criterium in the world. Don't miss a minute of the evenings events.

THIS IS A COOL WAY TO DETERMINE START POSITIONS....read on...

Grid Qualifiers
What: Eight up Computrainer racing to create start positions for Saturday night's Twilight Criterium. Racing starts at 10:15AM on Friday, and the last heat goes off 6:45 PM (10 total heats). The finals heat begins at 9:00PM and features the top 8 times from the entire grid participations. There could be more than one rider from a single grid continue on to the finals. The finishing order of the 3K Time Trial on Computrainers will create the start positions for the Pro race Saturday night. Winners of each heat will earn front row starting positions for Saturday night's main event. Each Pro team will get one introduction, and these riders are ineligible for the Computrainer Race. All others must qualify through the TT. Participation is not mandatory but riders not participating will be issued the highest (or worst) start order positions (at the back).
Cat 2 racers must compete in a 3K heat to earn a spot in Saturday night's race. In order to be accepted into the Computrainer qualifier Cat 2 riders must enter Saturday night's races (online or mail in) and submit a resume. Riders not accepted will be automatically entered into the Cat 2 race Saturday afternoon at the Greenway. Riders who enter the Computrainer race and do not qualify for Saturday night are also automatically entered into the Cat 2 race. The top 10 (minimum) Cat 2 riders qualify for entry to the Pro 1 race. Additional cat 2 riders will be added to the Pro 1 event as space allows.
Racing starts every 45 minutes until the 3:45 heat, and then will switch to every hour, with sign-in 30 minutes prior to each race heat. Check-in at the stage at the intersection of College and Washington Street (the backstretch). Numbers will be issued and ready for pick-up on Saturday for the Big Show Saturday Night, based on the finishing order of the Grid Qualifiers.
When: Friday, April 26, 2008, 10:00AM - 6:00 PM
Finals heat: 9:00 PM
Where: 200 Block of College Avenue, Downtown Athens
Entry: Riders must be registered in the PRO 1 event to participate and pre-register in the appropriate class by mail or online. Start times will be available online. E-mail twilight@gobike1.com with your resume (if Cat 2). Sign up online or download the registration form.
Who: All registered Pro 1 riders participating in the Saturday night PRO/1 race can participate. The TT is not required but recommended for Cat 1 riders to create start positions. A limited number of qualifying positions for Cat 2 riders will be available for Friday's heats.
Time Assignments: Heats will be assigned by the Athens Twilight, first to the Pro 1 riders, then the remaining slots will be available to the Cat 2 riders.
Start Positions: Riders will be issued a qualifying order number (not your race number) based on qualifying times starting at 1 PM on Saturday. Entry into the start grid will be from this number in order. You must pick up your grid number by 3 PM Saturday from the Computrainer booth. During the PRO introductions, riders will be admitted to the start grid area. The top 8 riders' times will be called to the line with the Pro team introductions. Grid positions will be based on time from the 3 K TT.
Heat Winners: Each heat winner on Friday qualifies for the Computrainer finals for a prize purse worth ($2000)

Tri-Training Together!

2009-04-08T15:30:00.005-04:00

At the Speed Shop we've brought the road cyclists and triathletes together to train. And with some impressive results!

Steve Wahl (left) of ABRT/Latitude racing Cat. 3 on the road landed an impressive result in his first Pro 1,2,3 race of the season after claiming his first mountain bike race win the week before. Triathlete Lucas McCullom took on his first ever road race at the Tour of Walkersville Road Race. And WON!
Road racer Jim Johnson (left)of Battlefield Velo won his race on Saturday as well. And doubled up for a top 20 placing in his second race of the day and a total of 96miles of racing. Triathlete Kevin Kendro (center)will be taking to the road for his first race this weekend. Randall Bauxbaum (right) of Antietam Velo Club prepares for his upcoming road season. Master's road racer Ray Trentini (left) of NCVC a regular at the Speed Shop was well on his way to a fine finish at Tour of Walkersville before the gale force winds caused a big crash in front of him. Ultra Endurance rider Henrik Olsen (right)joined in the fun on a blustery day.
The group got a great anaerobic workout on the "Escape from Kelley Acres" course. A special ending to the session was a full on race on a three mile course. Lucas won this one but it left the rest of the group hungry. So watch out!

Steve Wahl Riding Large!

2009-02-22T20:29:00.006-05:00

Great display of team work with Steve rolling across for the

win and his teammate celebrating!

Steve has trained every week at the Tuesday Night Indoor Worlds since early November. Today he stretched his legs in a training race at the Trade Zone. With the support of his new team ABRT/Latitude, Steve and his teammate almost lapped the field and went 1-2. This is HUGE!

Steve commented "Mike and I had a huge gap on the field. The finish was funny because I started to sprint and looked back to see Mike with his arms already up in the air, so I just sat up. It was so cold and was even sleeting."

Way to go Steve!
Check out his blog here

*photo courtesy of Amy Jones

Valentine's Day CT Class

2009-02-14T12:54:00.002-05:00

The day heated up fast at "Kelley Acres" Speed Shop this Valentine's Day morning.

Visiting from Colorado, Jay and Ironman Vicki warming up

Vicki is ready to rumble

Ironman Lindsay learning how to calibrate and class regular Donna PT looks on

The after party

Junior Fun!

2009-02-02T19:31:00.002-05:00

We had a special guest this weekend at our Saturday session. Nathan T. decided to give the CT class a try with his dad.

This is during the warm up
And this is after he toasted us in the one mile race at the end!

Way to go Nathan!!

VO2 Testing Weekend

2009-01-30T18:11:00.011-05:00

A few local athletes came to "Kelley Acres" Speed Shop to have a VO2 Max Test this weekend with Susan Hefler of HPC. VO2 Max testing defines an endurance athlete's performance ceiling. The information allows the athlete to train more efficiently.

Vicki getting ready for the test

Ray Train concentrating

Local Category 4 Road Racer Corey during warm up
Steve is all smiles after getting his results. He went on to win his cyclocross race the next day!
Lucas getting fitted with the "mask"

Triathlete Kevin K finishing the testing

Seriously Training!

2009-01-18T08:39:00.004-05:00

A group of local triathletes have been making the Speed Shop their training grounds on Sunday mornings. They keep the room quite warm on these brutal winter days! Kevin K. and Bernie warming up

Lucas and Kevin C. with their superhero look

Vicki warming up with Lucas getting ready to roll
And here is the third Kevin....Kevin G.
Kevin C's jacket is shooting an impressive glow
Tamara flashing her sweet smile!

Heating Up!

2009-01-18T08:33:00.004-05:00

Master's Racer Terry Harrigan of Cheasapeake Wheelman made the trek to The Speed Shop this weekend to give it a go. He threw down some impressive numbers.

Watch for him this spring!

Family Training

2008-12-30T21:53:00.005-05:00

Our 17yr. old nephew, Ryan was in town from Evergreen, CO. He's very active playing hockey , ultimate frisbee, running cross country and marathons.

We wanted a fresh face to test out the CompuTrainers and give us input from someone that isn't a cyclist. Here is Ryan warming up before class.

I will spare you the rest of the class details but this guy has some fitness! I'm chalking it up to altitude (my pride:) but the reality of it is he's super fit!

Winter Training Begins for triathletes

2008-12-07T18:19:00.003-05:00

A group of local triathletes began winter training at the Speed Shop on this brutally cold and windy Sunday morning.

This athletes will be training together all winter for three hours on

Sunday mornings beginning at 8a.m.

If you would like to be on their substitute list email kelleyacres@gmail.com

Tuesday Night Crew at the Pre Turkey Burner

2008-11-26T16:30:00.006-05:00

Looking pretty relaxed

The intensity is building

T-man is glad it's over

Tuesday Night Worlds

2008-11-12T11:04:00.005-05:00

The local Tuesday Night Training Ride has moved to "Kelley Acres" Speed Shop for the winter

Frederick Pedalers Give CT a Whirl

2008-10-31T12:19:00.006-04:00

**Disclosure**I never claimed to be a good videographer.

Here is some bad video of a few Frederick Pedalers trying out the Multi Rider CompuTrainer Class.

Check out the chili pepper lights in the back of the room

Milo wants to go to CT class!

2008-10-26T20:42:00.003-04:00

Check out Phil Billy's kitten Milo. He wants to go to CT class too!

Free Multi Rider CT Classes

2008-10-17T18:20:00.005-04:00

The "guinea pig" sessions have been very successful. We have received some very helpful and constructive feedback. Check out http://www.kelleyacres.net/ for information on upcoming free classes and the fall schedule.

Resting in between sessions

The Tribe tests the CompuTrainer

2008-10-08T20:01:00.009-04:00

A few members of The Frederick Triathlon Club recently took the opportunity to experience an introductory CompuTrainer session at "Kelley Acres".

The first session included Tribe members Michele Trdina, Lisa Houck, Lucas McCollum and 5 other riders. They became true "guinea pigs" because the computer that had been working moments before class decided not to cooperate. The good news is that CompuTrainers work in "manual" mode which allow the rider to adjust wattage manually from handset display. While we were troubleshooting the computer the riders were coached through a series of 5 minute intervals increasing watts after each interval. Being able to experience the CompuTrainer in manual mode is great for specific interval training.

Tribe members Mike Matney, Dave Miller and Lucas attended the second session along with 5 other cyclists. Lucas had been in contact earlier in the week to arrange to attend both sessions. He was finishing his final block of training to be ready for the mother of all Ironman competitions, Hawaii. With this in mind and the computer back in action. It was decided to bring a 19.7 mile section of the Kona Course to CompuTrainer Class. During the ride the class was coached through a pyramid interval session.

Lucas finished first!
Dave Miller reported "What a session! The ladder really stressed all of us and there was an abundant amount of sweat produced during the session. The Kona course itself had a few interesting climbs and one sweet downhill which was really cool. As expected, Lucas came in first finishing this segment in a little over 54 min, avg speed of 21.6. But, several of the cyclists weren’t too far behind.
My overall first impressions are positive. I really liked the multi-rider session and all the stats that the Compu Trainer produces. It definitely was a step up from just using the Spinerval DVDs on my trainer in my basement. Plus having an actual course with a sense of resistence adjustment according to my abilities/physical makeup definitely adds to the realism and ability to gage one’s self."

The "guinea pig" sessions provided very helpful feedback on the CompuTrainers, the facility and the classes. Many thanks to The Tribe for their input.

Over the next two weeks we will be setting up class schedules and arranging for group training sessions for the fall and winter.

For additional information contact Chris Kelley at 301.788.4631 or kelleyacres@gmail.com

“Kelley Acres” CompuTrainer Center is owned and operated by Chris and Fred Kelley.
Chris is a USCF Category 1 Cyclist and races for HPC powered by Altarum (www.hpcracing.com). She is also
District Time Trial Champion and Master’s Criterium Champion as well as a USCF Coaching License and Coaches for HPC of Reston (www.hpcoaching.com). Fred is a former frame builder and owned Alpine Cycles. An accomplished cyclist in his own right Fred is also a District Time Trial Champion and has many victories on the road.

COMING THIS FALL....

2008-08-29T18:28:00.018-04:00

CompuTrainer Classes at "Kelley Acres" - stay tuned for info on free introductory classes

ATTENTION: Elite Athletes, Club Racers and Recreational Cyclists!!

“Kelley Acres” CompuTrainer Classes allow for eight riders to share the road and train together. Experience a new, exciting, and technically superior method of indoor group bike training like never before! High quality training that is FUN!! Improve your cycling power 20-30% and your speed by 2 to 4mph.

What is a CompuTrainer?
A CompuTrainer is a precision bicycle ergometer measuring wattage, heart rate, and cadence. More powerful than other electronic bike trainers, CompuTrainer has a peak power rating in excess of 1500 Watts to simulate road grades up to 15%. Unique technical features include rolling resistance calibration and electronic inertia guarantee it’s accuracy and authentic biomechanical simulation.

What is a CompuTrainer (CT) Class?
A CT Class enables athletes to ride on a virtual course with varying terrain which very closely simulates outdoor riding. Each athlete brings their own bicycle to the class and set it up on the CompuTrainer. During the class, athletes are free to ride the course as hard or easy as they desire. Just like on the road and no one is left behind! The fastest and slowest can stay together and feed off each other’s energy.

How does it work?
Once set up, up to eight athletes face a large projection screen where the CompuTrainer “MultiRider” software is displays rider’s data, including name, % grade, position, placing, how far in front or behind the next rider, distance, speed, and power (watts). A two dimensional profile of the course is displayed a long the top of the screen.

What do I need to bring to class?
Bring your bike, shoes, towel, a water bottle and heart rate monitor.

How long is a class?
Classes run 60 - 90 minutes

*Please arrive 30 minutes before class to get set up properly for your first class.

Call Chris Kelley at 301.788.4631 or email kelleyacres@gmail.com for more information and to be put on "Kelley Acres" CT Group List.

Stay tuned for information on FREE introductory classes and the fall session schedule with registration on www.bikereg.com.

USA Triathlon rely on CompuTrainer to test and train their national athletes.