tag:blogger.com,1999:blog-36080425094958897932024-03-05T21:38:17.590-05:00"Kelley Acres" Speed ShopK-countryhttp://www.blogger.com/profile/14718429804625033917noreply@blogger.comBlogger72125tag:blogger.com,1999:blog-3608042509495889793.post-6870778491160473342018-09-13T17:52:00.000-04:002018-09-14T17:07:14.130-04:00KASS 2018 Fall Update<div style="text-align: center;">
<span style="font-family: "georgia" , "times new roman" , serif;"><b> "Kelley Acres" Speed Shop (KASS) is ready for Season 11! </b></span></div>
<div style="text-align: center;">
<b><span style="font-family: "georgia" , "times new roman" , serif;"><br /></span></b></div>
<div style="text-align: center;">
<b><span style="font-family: "georgia" , "times new roman" , serif;">Over the last 10 years cycling has been thriving in our area. We have the most amazing roads and trails in our backyard. With the help of the internet and social media cyclists are more connected then ever to take advantage of organized events and random rides. Fall is closing in</span></b><b><span style="font-family: "georgia" , "times new roman" , serif;"> and our routine changes to accommodate for lack of daylight and weather. There are many quality indoor home options available but KASS is different. KASS takes pride in having a hands on quality facility where beginners can learn and elite athletes can thrive. KASS offers a comfortable environment where people of all abilities and experience levels can learn, practice good riding habits and increase fitness to achieve their personal goals. The workouts are all customized so each rider is training at their current fitness level. All with guidance of a USA Cycling Level 2 Coach of 11 years. </span></b></div>
<div style="text-align: center;">
<b><span style="font-family: "georgia" , "times new roman" , serif;"><br /></span></b></div>
<div style="text-align: center;">
<span style="font-family: "georgia" , "times new roman" , serif;"><b>Kicking off the 2018-2019 Season will be the Intro to the Speed Shop Class next Wednesday 9/19/18 at 6:30 pm. This is an excellent chance to try a class before deciding if you want to join in the Fall Session. We will go over setting up your bike, what to expect when you come to class, and an overview of the training. We will be doing an abbreviated sampler workout (45') to experience how the equipment works. The class will last 75-90' and the cost is $25. We still have a few spots left. Email kelleyacres@gmail.com to reserve a spot. </b></span></div>
<br />
<table align="center" cellpadding="0" cellspacing="0" class="tr-caption-container" style="margin-left: auto; margin-right: auto; text-align: center;"><tbody>
<tr><td style="text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhM61mKOKspYL27N9V6eVgNFnZMw6qse66sR0BIGYhdzZ5kc6zMsBWPSRmlDZUF7JA1B7p3jfhibK2Q9-aCD_smuFQRxPdpiwj6tpc77eeO-LZtE9Z4v6hP7AFwak92GZ3nPk5YqZEfzR8C/s1600/IMG_7276.JPG" imageanchor="1" style="margin-left: auto; margin-right: auto;"><img border="0" data-original-height="1600" data-original-width="1200" height="320" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhM61mKOKspYL27N9V6eVgNFnZMw6qse66sR0BIGYhdzZ5kc6zMsBWPSRmlDZUF7JA1B7p3jfhibK2Q9-aCD_smuFQRxPdpiwj6tpc77eeO-LZtE9Z4v6hP7AFwak92GZ3nPk5YqZEfzR8C/s320/IMG_7276.JPG" width="240" /></a></td></tr>
<tr><td class="tr-caption" style="text-align: center;"><b><span style="font-family: "georgia" , "times new roman" , serif;">This is our white board. It gets more entertaining each week.</span></b></td></tr>
</tbody></table>
<div class="separator" style="clear: both; text-align: center;">
</div>
<table align="center" cellpadding="0" cellspacing="0" class="tr-caption-container" style="clear: right; margin-bottom: 1em; margin-left: auto; margin-right: auto; text-align: center;"><tbody>
<tr><td style="text-align: center;"><span style="font-family: "georgia" , "times new roman" , serif;"><b>The 2018 Fall Performance Session will begin with the Functional Threshold Classes on 10/10 at 6:30pm and 10/13 at 9:30am. The 8 week session starts on 10/15/18 and will go through 12/15/18. The week of 11/22/18 is a rest week and there will be no classes. The schedule and cost information will be on the <a href="http://www.kelleyacres.net/" target="_blank"><span style="color: #cc0000;">KASS website</span></a> and registration will be on <a href="https://www.bikereg.com/kelley-acres-speed-shop-fall-computrainer-classes" target="_blank"><span style="color: red;">BikeReg</span></a> opening on 9/30/18 at 7:00 pm. We continue onward into the new season with our motto "Fun is Manatory"!</b></span><br />
<br />
<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjZNQvBSKTiJzY36KiPh6wT9mimZYe2YPT4aPiAzjFuFEDenPpidbm6xxsuaHD7rr7aWVEALoDMclrPng-zkVDmZ2mzD-AXjmljyX39Sk2wiw6xp2quWc_oBZ0Eq8tR38Deqvl7l3IsHOsl/s1600/IMG_7278.JPG" imageanchor="1" style="margin-left: auto; margin-right: auto;"><img border="0" data-original-height="1018" data-original-width="1600" height="203" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjZNQvBSKTiJzY36KiPh6wT9mimZYe2YPT4aPiAzjFuFEDenPpidbm6xxsuaHD7rr7aWVEALoDMclrPng-zkVDmZ2mzD-AXjmljyX39Sk2wiw6xp2quWc_oBZ0Eq8tR38Deqvl7l3IsHOsl/s320/IMG_7278.JPG" width="320" /></a></td></tr>
<tr><td class="tr-caption" style="text-align: center;"><b><span style="font-family: "georgia" , "times new roman" , serif;">We have added some bling to the KASS for the new season!<br /><br /><span style="font-size: small;">Welcome back Coach Lucas who will be coaching the Early Birds on Tuesday again this Fall. This is a great option if you need to get the workout in to start your day. Coach Ray will be back in a support role taking on classes as needed and keeping our technology rolling. These guys have been at the shop from the beginning. They know their stuff and are happy to help.<br /><br />KASS will continue to offer random classes and long endurance rides based on the weather. <br /><br />If you have any questions please do not hesitate to reach out anytime. </span></span></b></td></tr>
</tbody></table>
<div style="background-color: white; color: #222222; font-family: Arial, Helvetica, sans-serif; font-size: small;">
<div style="text-align: center;">
<b><span style="color: #990000; font-family: "tahoma" , sans-serif;">Chris Kelley </span></b></div>
<span style="color: #990000; font-family: "tahoma" , sans-serif;"></span><br />
<div style="text-align: center;">
<span style="color: #990000; font-family: "tahoma" , sans-serif;"><b>"Kelley Acres" Speed Shop</b></span></div>
<span style="color: #990000; font-family: "tahoma" , sans-serif;">
</span></div>
<table align="center" cellpadding="0" cellspacing="0" class="tr-caption-container" style="clear: right; margin-bottom: 1em; margin-left: auto; margin-right: auto; text-align: center;"><tbody>
<tr><td class="tr-caption"><div style="background-color: white; color: #222222; font-family: Arial, Helvetica, sans-serif; font-size: small; text-align: start;">
<span style="color: #990000; font-family: "tahoma" , sans-serif;"></span></div>
<div style="background-color: white; color: #222222; font-family: Arial, Helvetica, sans-serif; font-size: small;">
<b><span style="color: #990000; font-family: "tahoma" , sans-serif;">301.788.4631</span></b></div>
<div style="background-color: white; color: #222222; font-family: Arial, Helvetica, sans-serif; font-size: small;">
<div>
<span style="color: #990000; font-family: "tahoma" , sans-serif;"><strong>USA Cycling Level 2 Coach</strong></span></div>
<div style="text-align: left;">
<span style="font-family: "tahoma" , sans-serif; font-size: x-small;"></span><br />
<div style="text-align: center;">
<span style="font-family: "tahoma" , sans-serif; font-size: x-small;"><strong><span style="color: #990000;">Category 1 USCF </span></strong></span></div>
<span style="font-family: "tahoma" , sans-serif; font-size: x-small;">
<span style="color: #990000;"></span></span>
<br />
<div style="text-align: center;">
<span style="font-family: "tahoma" , sans-serif; font-size: x-small;"><span style="color: #990000;"><strong><a href="http://www.kelleyacres.net/" style="color: #1155cc;" target="_blank">www.kelleyacres.net</a></strong></span></span></div>
<span style="font-family: "tahoma" , sans-serif; font-size: x-small;"><span style="color: #990000;">
</span></span>
<div style="text-align: center;">
<span style="font-family: "tahoma" , sans-serif; font-size: x-small;"><span style="color: #990000;"><b><a href="http://www.kelleyacresct.blogspot.com/" style="color: #1155cc;" target="_blank"></a><a href="http://www.kelleyacresct.blogspot.com/" style="color: #1155cc;" target="_blank">Speed Shop Blog</a></b></span></span></div>
<span style="font-family: "tahoma" , sans-serif; font-size: x-small;">
</span></div>
<div style="text-align: left;">
<div style="text-align: center;">
<strong><a href="https://groups.google.com/forum/?hl=en#!forum/kaspeedshop" style="color: #1155cc;" target="_blank"><span style="color: #990000; font-family: "tahoma" , sans-serif;">Google Group</span></a></strong></div>
<div style="text-align: center;">
<strong><span style="color: #990000; font-family: "tahoma" , sans-serif; font-size: x-small;">"Like" us on Facebook at <a href="https://www.facebook.com/pages/Kelley-Acres-Speed-Shop/37960207796" style="color: #1155cc;" target="_blank">"Kelley Acres" Speed Shop</a></span></strong></div>
<div style="text-align: center;">
<strong><span style="color: blue; font-family: "tahoma" , sans-serif; font-size: x-small;"><img height="200" src="https://docs.google.com/uc?export=download&id=0B9IXGXAoGQL2OUoyeTNBMFVoTms&revid=0B9IXGXAoGQL2ekJQOGpJTDNwbituWWlLaU5sTWROSncvR1d3PQ" width="159" /></span></strong></div>
</div>
</div>
<b><span style="font-family: "georgia" , "times new roman" , serif;"><span style="font-size: small;"><br /></span></span></b></td></tr>
</tbody></table>
CKhttp://www.blogger.com/profile/02465153096824173614noreply@blogger.com0tag:blogger.com,1999:blog-3608042509495889793.post-70346826394312118562017-08-30T10:19:00.000-04:002017-09-04T17:06:40.288-04:00End of Summer Update<div class="separator" style="clear: both; text-align: center;">
</div>
<div style="text-align: left;">
</div>
<div class="separator" style="clear: both; text-align: center;">
</div>
<table cellpadding="0" cellspacing="0" class="tr-caption-container" style="clear: right; float: right; margin-bottom: 1em; margin-left: 1em; text-align: right;"><tbody>
<tr><td style="text-align: center;"><b><span style="background-color: white; color: #990000; font-size: large;">Hello from "Kelley Acres" Speed Shop!</span></b><br />
<div style="text-align: left;">
<b><span style="background-color: white; color: #990000;"><br /></span></b></div>
<div style="text-align: left;">
<span style="background-color: white; font-weight: bold;"><span style="color: #990000;">The</span> <a href="http://www.kelleyacres.net/" target="_blank"><span style="color: blue;">"Kelley Acres" Speed Shop</span></a><span style="color: #990000;"> (KASS) is excited to be opening up in October for Season 10! This is a very special occasion for us. Cycling in our area has changed so much over the last 10 years. We live in a wonderful area with fantastic roads and trails. From the </span><a href="https://www.tourdefrederick.com/" target="_blank"><span style="color: blue;">Tour of Frederick</span></a></span><span style="background-color: white; color: #990000; font-weight: bold;">, </span><span style="background-color: white; color: #990000; font-weight: bold;"><a href="https://www.highwheelrace.com/" target="_blank"><span style="color: blue;">The National Clustered Spires High Wheel Race</span></a>,</span><span style="background-color: white; color: #990000; font-weight: bold;"> </span><b style="background-color: white;"><span style="background-color: white;"> </span></b><b style="background-color: white;"><a href="http://www.mdendurancechallenge.com/" style="background-color: white; color: #990000;" target="_blank"><span style="color: blue;">T<span style="text-align: center;">he Maryland Endurance Challenge</span></span></a><span style="background-color: white; color: #990000;"> to the </span><a href="https://www.granfondonationalchampionshipseries.com/frederick-md/" style="background-color: white; color: #990000;" target="_blank"><span style="color: blue;">Gran Fondo National Championships</span></a><span style="background-color: white; color: #990000;"> our area offers a variety of events that bring cycling enthusiasts from all over. The local government has worked hard on </span><a href="https://frederickcountymd.gov/3090/Bicycle-Pedestrian-Planning" style="background-color: white; color: #990000;" target="_blank"><span style="color: blue;">bikeways and trails</span></a><span style="background-color: white; color: #990000;"> which has helped us to become an official </span><a href="http://www.washingtonpost.com/sf/brand-connect/wp/enterprise/a-new-biking-adventure-awaits-you/" style="background-color: white; color: #990000;" target="_blank"><span style="color: blue;">"Bicycle Friendly Community"</span></a><span style="background-color: white; color: #990000;">. The</span><span style="background-color: white; color: #990000;"> <a href="https://www.facebook.com/groups/638565706174010/" target="_blank"><span style="color: blue;">Frederick Road Cycling</span></a> </span><span style="background-color: white;"><span style="color: #990000;">Facebook group has become a great local resource not only for area rides but also a nice way to meet other riders and learn about road conditions or closures. Frederick also offers up some of the best</span><span style="color: #cc0000;"> </span><a href="https://thebicycleescape.com/resources/where-to-ride/mountain/" style="color: #990000;" target="_blank"><span style="color: blue;">mountain biking</span></a> </span><span style="background-color: white; color: #990000;">in the region. </span><a href="http://www.strava.com/" style="background-color: white; color: #990000;" target="_blank"><span style="color: blue;">Strava</span></a><span style="background-color: white; color: #990000;"> has become a fun social media tool. Whether it is setting a PR or earning a few crowns or hardware it is a great way to stay motivated and connected to friends and meet other riders. Share the road, share the pain, and more importantly share the glory of a great ride! Cycling in our area has come a long way in 10 years!</span></b></div>
<div style="text-align: left;">
<span style="background-color: white; color: #990000;"><span style="color: red;"><b><br /></b></span></span>
<span style="background-color: white;"><span style="color: #990000;"><b>From our first season KASS has prided itself in offering quality indoor training in the Fall and Winter where beginners can learn and the elite athlete can thrive in a fun environment. </b></span><b><span style="color: #990000;">"Fun is Mandatory" is still our motto. As we gear up for the 2017-2018 Season we will be offering </span></b></span><b><span style="color: #990000;">an "Intro to CT Class" in September. This will be a chance for anyone that may want a sneak peek at what happens in the shop. We will go over how to set up your bike, talk about the method behind the madness of our programming and do an abbreviated workout. </span></b><span style="color: #990000;"><b> </b></span><b style="color: #990000;">We are finalizing the details of this class and the 2017 Fall Class Schedule and will post the details soon. </b><br />
<b><span style="color: #990000;"><br /></span></b></div>
<div style="text-align: left;">
<b style="background-color: white;"><span style="color: #990000;">If you have a specific goal or event coming up or you just need some accountability "Kelley Acres" Speed Shop offers individualized training programs. If you would like more information check out the details <a href="http://www.kelleyacres.net/coaching.html" target="_blank"><span style="color: blue;">HERE</span></a>.</span></b><br />
<b style="background-color: white;"><br /></b>
<br />
<div style="text-align: center;">
<b style="background-color: white;"><b><span style="color: #990000;">If you have any questions please call or email </span></b><b style="background-color: white;"><span style="color: #990000;">301.788.4631 or kelleyacres@gmail.com</span></b></b></div>
</div>
<span style="background-color: white; color: #990000;"><b><span style="color: red;"><br /></span></b>
<b>Staying motivated is easy rolling into Season 10 with all the wonderful stories and achievements over the spring and summer! It has been great watching everyone taking their fitness outside. Here are a few highlights. Enjoy! </b></span><br />
<br />
<div class="separator" style="clear: both; text-align: center;">
<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjIzwQz3gS1l6HXk1Kr3wImzk-liqTJNFaL5Iw-hcotqLW3bnqIbQRwPQj6pQ4DB1Qcnb0BXxE7nvbcgOd-O-oT3q5mH1EssLT9-ENww1Akgko-Vzqs88vjH112j3T4GP3KHRF7XcunUd1w/s1600/Tracey+Deweese.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" data-original-height="960" data-original-width="720" height="320" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjIzwQz3gS1l6HXk1Kr3wImzk-liqTJNFaL5Iw-hcotqLW3bnqIbQRwPQj6pQ4DB1Qcnb0BXxE7nvbcgOd-O-oT3q5mH1EssLT9-ENww1Akgko-Vzqs88vjH112j3T4GP3KHRF7XcunUd1w/s320/Tracey+Deweese.jpg" width="240" /></a></div>
<span style="color: red;"><b>Tracey Deweese taking on the Six Pillars Century this spring! Check that box!</b></span><br />
<br />
<div class="separator" style="clear: both; text-align: center;">
<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjNt1MDDovbrE_abZuqGNRcGI7M_KeXv5Gag5hyFYgQRxMhMgjXsOVo8uoKjJVert9hpLMPqjPUN-w7VciCMvZYhmWDR_c0aXzgEy0slZUEDHozgja1010jLgolvSfccUWJ77kAEOpnpqW_/s1600/Janelle.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" data-original-height="720" data-original-width="960" height="240" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjNt1MDDovbrE_abZuqGNRcGI7M_KeXv5Gag5hyFYgQRxMhMgjXsOVo8uoKjJVert9hpLMPqjPUN-w7VciCMvZYhmWDR_c0aXzgEy0slZUEDHozgja1010jLgolvSfccUWJ77kAEOpnpqW_/s320/Janelle.jpg" width="320" /></a></div>
<span style="color: red;"><b>Janelle Hubbard, Speed Shop coached athlete earns 2nd place at the USA Cycling Masters Nationals Championships W45+ this spring!</b></span><br />
<span style="color: red;"><b><br /></b></span>
<span style="color: red;"><b><br /></b></span>
<span style="color: red;"><b><br /></b></span>
<br />
<div class="separator" style="clear: both; text-align: center;">
<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEiHWbVrwADTCHglDKiqO0qOpsLrhFke_2nsRotG0cNsSG0lykxd0mORMtEVfyJA51gfwjGFpBVABY511KYXFnKuQB3GsvSdk4eWwQ04Dvf5VfZ-nkvl4fakq07qGPTsVxFv5I5XG8aypWmo/s1600/Bruce+and+Kent.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" data-original-height="960" data-original-width="960" height="320" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEiHWbVrwADTCHglDKiqO0qOpsLrhFke_2nsRotG0cNsSG0lykxd0mORMtEVfyJA51gfwjGFpBVABY511KYXFnKuQB3GsvSdk4eWwQ04Dvf5VfZ-nkvl4fakq07qGPTsVxFv5I5XG8aypWmo/s320/Bruce+and+Kent.jpg" width="320" /></a></div>
<span style="color: red;"><b>Kent "Mr. Sparkle" Gubler and Bruce Mort at the Maryland Endurance Challenge promoted by a fan favorite Duncan Glenday!</b></span><br />
<br />
<table align="center" cellpadding="0" cellspacing="0" class="tr-caption-container" style="margin-left: auto; margin-right: auto; text-align: center;"><tbody>
<tr><td style="text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEiI-1UyWz-aNNvyjCmUP9Dv15XoNtYF5K2tkcOo-V_wM7XTDgXkgUw_MdTjKefnnvGC0rEANz0hWd2z71eLHj0M-IFu9-Hkq4Q7s_JjIVjjNtGTzK5yXsR09aZkVErxaXW0praoFx__71Wu/s1600/Lib+Rood.jpg" imageanchor="1" style="margin-left: auto; margin-right: auto;"><img border="0" data-original-height="458" data-original-width="960" height="152" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEiI-1UyWz-aNNvyjCmUP9Dv15XoNtYF5K2tkcOo-V_wM7XTDgXkgUw_MdTjKefnnvGC0rEANz0hWd2z71eLHj0M-IFu9-Hkq4Q7s_JjIVjjNtGTzK5yXsR09aZkVErxaXW0praoFx__71Wu/s320/Lib+Rood.jpg" width="320" /></a></td></tr>
<tr><td class="tr-caption" style="text-align: center;"><b><span style="color: red;">Lib Rood conquering the National 24hr Challenge in Michigan </span></b></td></tr>
</tbody></table>
</td></tr>
</tbody></table>
<br />
<br />
<table align="center" cellpadding="0" cellspacing="0" class="tr-caption-container" style="margin-left: auto; margin-right: auto; text-align: center;"><tbody>
<tr><td style="text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjfW52e1QdDV2jFYefXv53cRbF3WXf-bkMJHpNXEEOiCARBJM_pASH7fVmguxj3iYqSRcwxQEjY8SB1NnsVvyVUBljouAanvpw2rntkfsMH2Vp9VadJbJQgsxSSF57ueiDpsbNVURmCWtjU/s1600/Bill+Harback.jpg" imageanchor="1" style="margin-left: auto; margin-right: auto;"><img border="0" data-original-height="960" data-original-width="720" height="320" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjfW52e1QdDV2jFYefXv53cRbF3WXf-bkMJHpNXEEOiCARBJM_pASH7fVmguxj3iYqSRcwxQEjY8SB1NnsVvyVUBljouAanvpw2rntkfsMH2Vp9VadJbJQgsxSSF57ueiDpsbNVURmCWtjU/s320/Bill+Harback.jpg" width="240" /></a></td></tr>
<tr><td class="tr-caption" style="text-align: center;"><b><span style="color: red;">Bill Harback , KASS coached athlete has been collecting time trial podiums this summer after kicking off his season at the National Senior Games in Birmingham, AL. </span></b> </td></tr>
</tbody></table>
<br />
<table align="center" cellpadding="0" cellspacing="0" class="tr-caption-container" style="margin-left: auto; margin-right: auto; text-align: center;"><tbody>
<tr><td style="text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEh_v3pc_ibnmV8_EWKzwUqzKfEHo9rSJ6jjdIIwnCGPYiUmhqjuaU-adwctdHt76ZAu6WYlfzeho-S4xqSX-fhIOcv-WYU5xXzlVILf7cBS9-0CF7800xW0KA5GELwXV1GoHqHHePuynUWD/s1600/IMG_0294.JPG" imageanchor="1" style="margin-left: auto; margin-right: auto;"><img border="0" data-original-height="1600" data-original-width="1200" height="320" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEh_v3pc_ibnmV8_EWKzwUqzKfEHo9rSJ6jjdIIwnCGPYiUmhqjuaU-adwctdHt76ZAu6WYlfzeho-S4xqSX-fhIOcv-WYU5xXzlVILf7cBS9-0CF7800xW0KA5GELwXV1GoHqHHePuynUWD/s320/IMG_0294.JPG" width="240" /></a></td></tr>
<tr><td class="tr-caption" style="text-align: center;"><b><span style="color: red;">Darell "Moose" Grove, another fan favorite at KASS collected his first podium this summer <br />at the Shenandoah Time Trail!</span></b></td></tr>
</tbody></table>
<br />
<table cellpadding="0" cellspacing="0" class="tr-caption-container" style="float: right; margin-left: 1em; text-align: right;"><tbody>
<tr><td style="text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEiOMX8giB4p3SFMT5z5f6-epNq6fgT9rbglOR9yPSzjCfN4J_7Qd7SZEgJFBSnipOvClBXsSstpzj95poHyDNa-04ylaYs0KzaYeCPosFxNlpOhANTg1JCIWiraQWw60YG1ukL69H0NK3PP/s1600/Sue+Podium.jpg" imageanchor="1" style="clear: right; margin-bottom: 1em; margin-left: auto; margin-right: auto;"><img border="0" data-original-height="960" data-original-width="720" height="320" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEiOMX8giB4p3SFMT5z5f6-epNq6fgT9rbglOR9yPSzjCfN4J_7Qd7SZEgJFBSnipOvClBXsSstpzj95poHyDNa-04ylaYs0KzaYeCPosFxNlpOhANTg1JCIWiraQWw60YG1ukL69H0NK3PP/s1600/Sue+Podium.jpg" width="240" /></a></td></tr>
<tr><td class="tr-caption" style="text-align: center;"><b><span style="color: red;">Sue "McSpeedy" McQuiston, KASS coached athlete started the season off on the top step Route One Rampage and added a few more to her collection including the Mid Atlantic Bicycle Racing Association (MABRA) W35+ Criterium and Time Trial Championships</span></b><br />
<b><span style="color: red;"><br /></span></b>
<b><span style="color: red;"><br /></span></b>
<div class="separator" style="clear: both; text-align: center;">
<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjY-ZBbcfQunB8ixya6YI_gbFAaJNcIOJnzG0YqZqGiqBK8cOTMHlqmPGVpqXYu1FTB3hm89MRNpYy83qECoUfkKXQbjdzOffV7-9I-z-hGBOxYxbdz3XJ3pWM7wE1S12MBAcu0uTIN3pdq/s1600/nugogrusk.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" data-original-height="450" data-original-width="450" height="320" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjY-ZBbcfQunB8ixya6YI_gbFAaJNcIOJnzG0YqZqGiqBK8cOTMHlqmPGVpqXYu1FTB3hm89MRNpYy83qECoUfkKXQbjdzOffV7-9I-z-hGBOxYxbdz3XJ3pWM7wE1S12MBAcu0uTIN3pdq/s320/nugogrusk.jpg" width="320" /></a></div>
<b><span style="color: red;">Early Bird Tuesday Simon podiums the M45+ strong man 52 mile Gravel Race up Spruce Knob</span></b></td></tr>
</tbody></table>
<table align="center" cellpadding="0" cellspacing="0" class="tr-caption-container" style="margin-left: auto; margin-right: auto; text-align: center;"><tbody>
<tr><td style="text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEh11P6gRXHZjaWzX_Q9MY6b6mCpheYXDkkpaOzr8v6mEWo4qOWo08StyPpoLHQtOW1lGqWxr1T_ixKWR-7mTVvamnmAmh0-134Xs4Q1gI0nAgC57SckzQ8o7n-tRQdf8i9zgUyJpNhReFHC/s1600/Ray.jpg" imageanchor="1" style="margin-left: auto; margin-right: auto;"><img border="0" data-original-height="960" data-original-width="720" height="320" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEh11P6gRXHZjaWzX_Q9MY6b6mCpheYXDkkpaOzr8v6mEWo4qOWo08StyPpoLHQtOW1lGqWxr1T_ixKWR-7mTVvamnmAmh0-134Xs4Q1gI0nAgC57SckzQ8o7n-tRQdf8i9zgUyJpNhReFHC/s320/Ray.jpg" width="240" /></a></td></tr>
<tr><td class="tr-caption" style="text-align: center;"><b><span style="color: red;">Coach Ray logging some miles at the Tour de Frederick this summer. He will be back helping out with his tech savvy abilities and to organize the indoor Tuesday Night Worlds Class and coaching on occasion.</span></b> <b> <br />photo credit: William Smith</b></td></tr>
</tbody></table>
<div class="separator" style="clear: both; text-align: center;">
</div>
<table align="center" cellpadding="0" cellspacing="0" class="tr-caption-container" style="clear: right; float: right; margin-bottom: 1em; margin-left: 1em; text-align: center;"><tbody>
<tr><td style="text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjBFMEgL3xF2yNtsJb-9g3o6uBZeOIMjOIO89bKSwzWUceFr7R4BV3cunwzaNTWrydwAIG4zFS_g1zveRzLDkG6HMchrSY4ln1Wb8dOW48UkGbZhaNdUjWDXvzwps-CX8mXJlbJvLLa6VkE/s1600/IMG_4878.JPG" imageanchor="1" style="margin-left: auto; margin-right: auto;"><img border="0" data-original-height="1070" data-original-width="1600" height="213" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjBFMEgL3xF2yNtsJb-9g3o6uBZeOIMjOIO89bKSwzWUceFr7R4BV3cunwzaNTWrydwAIG4zFS_g1zveRzLDkG6HMchrSY4ln1Wb8dOW48UkGbZhaNdUjWDXvzwps-CX8mXJlbJvLLa6VkE/s320/IMG_4878.JPG" width="320" /></a></td></tr>
<tr><td class="tr-caption" style="text-align: center;"><b><span style="color: red;">And here he is Coach Lucas- crushing his way to victory at the Dirty Bikenetic Gravel Crit in Haymarket, VA racing for Team Bike Doctor!</span></b> <b><span style="color: red;">Look for him on the cyclocross scene this Fall </span></b><b style="font-size: 12.8px;">photo credit: Igda Warner</b><br />
<b><span style="color: red;"><br /></span></b>
<b><span style="color: red;"><br /></span></b>
<b><span style="color: red;"><br /></span></b>
<b><span style="color: red;"><br /></span></b>
<b><span style="color: red;"><br /></span></b></td></tr>
</tbody></table>
<br />
<br />
<br />
<br />CKhttp://www.blogger.com/profile/02465153096824173614noreply@blogger.com0tag:blogger.com,1999:blog-3608042509495889793.post-13849962063527946112016-11-27T17:16:00.004-05:002016-11-27T17:16:57.668-05:00Winter IS coming! <b>The Fall session is moving along beautifully and with only three weeks of classes left the time has come to accept that <span style="color: red;">Winter IS coming</span>! On Sunday, December 11th at 7:00 pm the registration for the 10 week Winter Session will go live on <a href="https://www.bikereg.com/kelley-acres-speed-shop-winter-computrainer-classes" style="color: red;" target="_blank">BikeReg</a><span style="color: red;">. </span>The Functional Threshold Power (FTP) Classes will be held on January 4th at 6:30 pm and January 7 at 9:30 am. The 10 week session begins the week of January 9th and goes through March 18th. We will be adding two additional classes. There will now be a Wednesday at 9:30 am class , and a Saturday at 7:00 am class with Coach Lucas. All the good details are on BikeReg page. </b><br />
<b><br /></b>
<b>We have had such mild weather this Fall that we haven't had any indoor long endurance classes. This can change quickly so make sure you check the <a href="https://groups.google.com/forum/?hl=en#!forum/kaspeedshop" target="_blank"><span style="color: red;">Google Group</span></a> or your email if the weather looks bad. </b><br />
<b><br /></b>
<b>As always if you have any questions call or email. </b><br />
<b><br /></b>
<b>Ride on....</b><br />
<b><i>Chris</i></b><br />
<br />CKhttp://www.blogger.com/profile/02465153096824173614noreply@blogger.com1tag:blogger.com,1999:blog-3608042509495889793.post-18962418853912148312016-08-30T14:25:00.004-04:002016-11-27T14:26:01.189-05:00We're Back!!! <b>Yes we are!! <a href="http://kelleyacresct.blogspot.com/" target="_blank"> <span style="color: red;">"Kelley Acres" Speed Shop</span></a> will be back in action this Fall for Season 9! We have had some amazing accomplishments this outdoor season. Congratulations to everyone from last Fall and Winter that took advantage of the Speed Shop programming during the indoor season to make the outdoor season our best yet!</b><br />
<b><br /></b>
<b>Now it's time to bring you up to speed on what we have coming up.</b><br />
<b><br /></b>
<b>On <span style="color: red;">September 14th at 6:30 pm</span> we will once again offer an <span style="color: red;">Intro to Computrainer Class</span> at 6:30pm. This will be a 90 minute class going over what the Speed Shop is all about and what to expect if you sign up for the <span style="color: red;">8 week Fall Performance Session</span> and/or the Winter Session. We will also run an abbreviated workout in order to experience how the equipment works and how we personalize the workouts to your fitness level. You will get a sampling of what will be happening to help you maintain or build fitness in the off season. The cost is $20. Email kelleyacres@gmail.com to reserve a spot. There is a 5 rider minimum. Please share this with anyone you know that is curious.</b><br />
<b><br /></b>
<b>The <span style="color: red;">8 week Fall Performance Session</span> will begin on October 17th and run for 8 weeks. The week of Thanksgiving 11/21/2016 is a rest week. The cost of the 8 week session is $185. If you sign up for 2 classes the cost for both classes is $320. </b><br />
<b>We are going to change the programming a little this Fall. We will be offering 2 classes the week before the Fall Session begins in order to determine your <span style="color: red;">Functional Threshold Power (FTP)</span>. These will be held October 12th at 6:30pm and October 15th at 9:30am<span style="color: white;"> </span>. The cost is $25. In the past we have included this in the first week of each session. The FTP class is optional however, it is recommended to assess your fitness level at the start of the program. A heart rate monitor is recommend. You will receive a detailed report outlining your power and heart rate zones along with coach notes to help you get the most out of the workouts. </b><br />
<b>Registration will again be on www.bikereg.com.<span style="color: red;"> It will open on October 3, 2016 at 7:00pm</span>. You will be able to register for the FTP Class and/or the 8 week Fall Performance Session. </b><br />
<b><br /></b>
<b><span style="color: red;">Long Endurance Classes</span></b><br />
<b>Again this season we will be adding in our bad weather classes on the weekend. They run 2-3 hours with a mix of skills and endurance work in a fun environment. They have been a big hit on those brutal winter days.</b><br />
<b><br /></b>
<b><span style="color: red;">Junior Class?</span></b><br />
<b>Are there any juniors out there that are interested in having their own class? Please email if you have any interest of know of any juniors that are interested? </b><br />
<b><span style="color: red;"><br /></span></b>
<b><span style="color: red;">Welcome Back Coach Ray and Coach Lucas! </span></b><br />
<b>Ray and Lucas will be in the Shop again this season. Ray organizes the Tuesday Indoor Worlds group that has been with the Speed Shop since the very first season. Lucas will be back torturing the Early Bird Tuesday class at 6:30am. </b><br />
<b><br /></b>
<b>If you have any questions regarding the upcoming events please email kelleyacres@gmail.com or visit www.kelleyacres.net</b><br />
<b><br /></b>
<br />
<br />
<br />
<br />
<br />
<br />CKhttp://www.blogger.com/profile/02465153096824173614noreply@blogger.comtag:blogger.com,1999:blog-3608042509495889793.post-32229476312856142142015-11-30T09:37:00.002-05:002015-11-30T17:16:09.310-05:00Winter Is On The Way!<div style="text-align: center;">
<span style="color: lime; font-family: "georgia" , "times new roman" , serif; font-size: large;"><b>FALL UPDATE</b></span></div>
<div style="text-align: center;">
<span style="color: red; font-family: "georgia" , "times new roman" , serif; font-size: large;"><b><br /></b></span></div>
<span style="font-family: "georgia" , "times new roman" , serif;"><b>Hello! I hope everyone is doing well and enjoying the start of the Holiday Season. The first 5 weeks of the Fall Session have been great! </b></span><span style="font-family: "georgia" , "times new roman" , serif;"><b>The transition into the Winter Session will go from skills and drills into speed and strength. The Fall Session has been structured to lay the foundation to be fully prepared for the building block in the 10 week Winter Session. The goal will be to have optimal performance on the road when the time and weather change in the spring. Do not worry if you did not attend the Fall Session. We will be doing another performance evaluation at the beginning of the Winter Session so you will be able to work at your current fitness level and build from there. </b></span><b style="font-family: georgia, 'times new roman', serif;">We still have 3 weeks left and a few drop in spots available in Monday and Thursday classes of the Fall Session if you want to get a jump on the next session.</b><br />
<br />
<div style="text-align: center;">
<b><span style="color: lime; font-family: "georgia" , "times new roman" , serif; font-size: large;">THE GOOD STUFF</span></b><br />
<b><span style="color: red; font-family: "georgia" , "times new roman" , serif;"><br /></span></b></div>
<b><span style="font-family: "georgia" , "times new roman" , serif;">The 10 week 2016 Winter Session will begin on January 4th and go through March 12. We are all set up with the details for registration at<span style="color: red;"> <a href="https://www.bikereg.com/kelley-acres-speed-shop-2013-winter-computrainer-classes"><span style="color: red;">www.bikereg.com</span></a></span>. A few things worth mentioning. There is a 6 rider minimum for the 7:00 am Saturday class. More is better right? Coach Ray and Coach Lucas will be sharing the duties. If for some reason we cannot reach the minimum and you are registered you will have the option of either receiving a full refund or switch to another time slot that has an opening. </span></b><br />
<b><span style="font-family: "georgia" , "times new roman" , serif;"><br /></span></b>
<br />
<div style="text-align: center;">
<b><span style="font-family: "georgia" , "times new roman" , serif;"><span style="color: red;">Registration will open next Sunday, December 6th at 7pm.</span> </span></b></div>
<div style="text-align: center;">
<b><span style="font-family: "georgia" , "times new roman" , serif;"><br /></span></b></div>
<div style="text-align: center;">
<b><span style="color: lime; font-family: "georgia" , "times new roman" , serif; font-size: large;">THE BETTER STUFF</span></b></div>
<div style="text-align: center;">
<b><span style="color: red; font-family: "georgia" , "times new roman" , serif; font-size: large;"><br /></span></b></div>
<div style="text-align: center;">
<b style="font-family: georgia, 'times new roman', serif;">We have teamed up with <a href="https://www.facebook.com/velocitysportswear/?fref=ts" target="_blank"><span style="color: red;">Velocity Sportwear</span></a> (give them a "like" on facebook because they are great!) to bring to you "Kelley Acres" Speed Shop Hoodies! Just in time for the Holidays! You have the choice of a regular hoodie with standard unisex sizing, a full zip with unisex sizing, or a full zip ladies lightweight jacket. The link to order and pricing is </b><br />
<b style="font-family: georgia, 'times new roman', serif;"><span style="color: red;"><a href="https://www.iamvelocity.com/product/kelly-acres-hoodies/" target="_blank"><span style="color: red;">Hoodie Order Link</span></a></span></b></div>
<div style="text-align: center;">
<b style="font-family: georgia, 'times new roman', serif; text-align: left;">The really cool part is you can shop on their website for other product offered and put it in the same cart as your KASS Holiday Hoodie! </b></div>
<div style="text-align: center;">
<b style="font-family: georgia, 'times new roman', serif;"><span style="color: red;"><br /></span></b></div>
<div style="text-align: left;">
<span style="font-family: "georgia" , "times new roman" , serif;"><b><span style="color: red;">IMPORTANT ORDERING INFO - <a href="https://www.iamvelocity.com/" target="_blank"><span style="color: red;">Velocity Sportwear</span> </a>has been amazing to work with. They are linking the order directly to their website so the hoodies can be direct shipped. Once we reach the order deadline which is December 7 it takes about two weeks to arrive. The goal is for you to have your hoodie in time for the holiday season! </span></b></span></div>
<div style="text-align: center;">
<span style="color: lime; font-family: "georgia" , "times new roman" , serif;"><b><span style="font-size: large;">Sneak Peek</span></b></span></div>
<div style="text-align: center;">
<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgdVtd-qeFECn5i8u7UV-T-eIyOfjAi2Qg86ek22Xlv5Ycci0C3FC3GdczVH8SvVkaPJ_Wg31TJEeX5AATRKKS3JTp9nDO5aJLQEGLapjTCpRg4en9K-oxSK_VnQ_LkBjh7z7V_fM86tTK3/s1600/KA-Hoodie-.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" height="320" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgdVtd-qeFECn5i8u7UV-T-eIyOfjAi2Qg86ek22Xlv5Ycci0C3FC3GdczVH8SvVkaPJ_Wg31TJEeX5AATRKKS3JTp9nDO5aJLQEGLapjTCpRg4en9K-oxSK_VnQ_LkBjh7z7V_fM86tTK3/s320/KA-Hoodie-.jpg" width="272" /></a></div>
<br />
<div class="separator" style="clear: both; text-align: center;">
<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhGK1RygxiJkiv0Xn5Sdwi3ObG1QyI73VEb8Enku5qKWd-hhGbr1fd7b0nDwZ3URaE_XLQVSqxipfHh6VM4_VH-AgpfsRvnGdcs3Jr_qM-pp0Ehn9MQRiPdCrJmRsgw2FjUFoyB-jmgW77j/s1600/KASS+Hoodie.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" height="320" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhGK1RygxiJkiv0Xn5Sdwi3ObG1QyI73VEb8Enku5qKWd-hhGbr1fd7b0nDwZ3URaE_XLQVSqxipfHh6VM4_VH-AgpfsRvnGdcs3Jr_qM-pp0Ehn9MQRiPdCrJmRsgw2FjUFoyB-jmgW77j/s320/KASS+Hoodie.jpg" width="320" /></a></div>
<div class="separator" style="clear: both; text-align: center;">
<br /></div>
<div class="separator" style="clear: both; text-align: center;">
<br /></div>
<div class="separator" style="clear: both; text-align: center;">
<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEihuo5osaT8sUWK0QaF9Gsfh9loCMA4K5d2OK8erJUMe-Vb9nHHScnTjG2wejTsrgiYG5cQGvyj6-xT0S9lmtpU5h6UjuJTdNsifaXlDbsEQykAfyhbXX8BAb-ZduPMTCzupP2Z-g7aO6lg/s1600/KA-ladies-jacket-.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" height="320" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEihuo5osaT8sUWK0QaF9Gsfh9loCMA4K5d2OK8erJUMe-Vb9nHHScnTjG2wejTsrgiYG5cQGvyj6-xT0S9lmtpU5h6UjuJTdNsifaXlDbsEQykAfyhbXX8BAb-ZduPMTCzupP2Z-g7aO6lg/s320/KA-ladies-jacket-.jpg" width="272" /></a></div>
<div class="separator" style="clear: both; text-align: center;">
<br /></div>
<div class="separator" style="clear: both; text-align: center;">
</div>
<div class="separator" style="clear: both; text-align: center;">
<br /></div>
<div style="text-align: center;">
<b><span style="color: red; font-family: "georgia" , "times new roman" , serif;">Happy Holidays! </span></b></div>
<div style="text-align: center;">
<b><span style="color: red; font-family: "georgia" , "times new roman" , serif;"><br /></span></b></div>
<div style="text-align: center;">
<b><span style="color: red; font-family: "georgia" , "times new roman" , serif;"><br /></span></b></div>
CKhttp://www.blogger.com/profile/02465153096824173614noreply@blogger.com2tag:blogger.com,1999:blog-3608042509495889793.post-66678990241046228502015-09-18T09:19:00.002-04:002015-09-18T10:02:42.026-04:00New Season Fresh Start<b><span style="font-family: Georgia, Times New Roman, serif;">We are excited to announce the 2015 "Kelley Acres" Speed Shop Fall Session will begin on October 19th and run through December 19th! This will be the 8th season entering the pain cave and we are more refreshed and recharged than ever to bring you the best possible training to help each of you reach your goals. </span></b><br />
<b><span style="font-family: Georgia, Times New Roman, serif;"><br /></span></b>
<b><span style="font-family: Georgia, Times New Roman, serif;">Registration will be opening on Monday, October 5th at 7:00pm at <a href="https://www.bikereg.com/29193" target="_blank"><span style="color: red;">BikeReg</span></a>. There will be no classes the week of Thanksgiving (November 23rd). This is a rest week. </span></b><br />
<b><span style="font-family: Georgia, Times New Roman, serif;"><br /></span></b>
<b><span style="font-family: Georgia, Times New Roman, serif;">The first week of the session will be the Functional Threshold Power (FTP) class. It is recommended that you come to this class rested in order to get an accurate assessment to start the Fall Session. If you train with a heart rate monitor your heart rate zones can be determined. Each rider will receive an email with a report explaining how to use the information. In order to get the most out of the classes it is important to establish training parameters. </span></b><br />
<b><span style="font-family: Georgia, Times New Roman, serif;"><br /></span></b>
<b><span style="font-family: Georgia, Times New Roman, serif;">There will be two different classes each week. The Monday thru Wednesday workouts will be similar and Thursday thru Saturday will be similar. They are designed to compliment each other. Please keep this in mind if you are planning to sign up for two classes. </span></b><br />
<b><span style="font-family: Georgia, Times New Roman, serif;"><br /></span></b>
<b><span style="font-family: Georgia, Times New Roman, serif;">The Fall Session is designed progressively to prepare for the 10 week Winter Session. </span></b><br />
<b><span style="font-family: Georgia, Times New Roman, serif;"><br /></span></b>
<b><span style="font-family: Georgia, Times New Roman, serif;">We will also be running our random 2-3 hr endurance classes when the weather starts to challenge us. </span></b><br />
<span style="font-family: Georgia, Times New Roman, serif;"><br /></span>
<br />
<div style="background-color: white; text-align: center;">
<strong></strong></div>
<div style="text-align: left;">
<strong><span style="font-family: Georgia, Times New Roman, serif;">All the class details and more are available on the website at <a href="http://www.kelleyacres.net/"><span style="color: red;">www.kelleyacres.net</span></a></span></strong></div>
<br />
<b><span style="font-family: Georgia, Times New Roman, serif;">If you have any questions please call Chris at 301.788.4631 or email kelleyacres@gmail.com</span></b><br />
<div>
<b><br /></b></div>
<div>
<b><br /></b></div>
<div>
<b><br /></b></div>
<div>
<b><br /></b></div>
<div>
<b><br /></b>
<div style="text-align: left;">
<strong style="text-align: center;"><span style="color: #c00000; font-family: tahoma; font-size: 14px; line-height: 24px;"></span></strong></div>
<div style="background-color: white; text-align: center;">
<strong><span style="color: #c00000; font-family: tahoma; font-size: 14px; line-height: 24px;"></span><span style="color: red; font-family: 'Open Sans', arial, helvetica, sans-serif; font-size: 20px; line-height: 24px;"></span></strong></div>
<div style="text-align: left;">
</div>
<br />
<div style="background-color: white; color: #333333; font-family: 'Open Sans', arial, helvetica, sans-serif; font-size: 16px; line-height: 24px; text-align: left;">
<br /></div>
</div>
CKhttp://www.blogger.com/profile/02465153096824173614noreply@blogger.com0tag:blogger.com,1999:blog-3608042509495889793.post-48413617039217721102015-09-02T08:16:00.001-04:002015-09-02T08:16:04.375-04:00Coaching Addition and Intro Classes!We are losing daylight fast and it's almost officially Fall! The good news is we got a pulse at the Speed Shop! Programming for the upcoming Season 8 is underway. We have a few exciting additions and changes coming your way. The 8 week Fall Session will begin on 10/19. Details will be posted soon to <b><span style="color: red;"> </span></b><span style="color: red;"><b><i><a href="http://www.kelleyacres.net/" target="_blank"><span style="color: red;">"Kelley Acres" Speed Shop</span></a>.</i></b></span><br />
<span style="color: red;"><span style="color: red;"><br /></span></span>
<div style="text-align: center;">
<span style="color: lime; font-family: Georgia, Times New Roman, serif; font-size: large;"><b>COACHING ADDITION</b></span><br />
<br /></div>
It is my pleasure to announce the addition of Coach <span style="color: red;"><b><i>Lucas McCollum</i></b></span> back to the Speed Shop this Fall and Winter! He will be taking over the Tuesday Early Bird class. Lucas and Coach Vicki taught a popular Sunday morning class the first year we started. Lucas is one of the most accomplished triathletes in our region. He has turned his focus to road cycling and is quickly climbing the ranks moving from a USA Cycling Category 4 to a Category 2 and closing in on the top ranking of Category 1 in just one year racing for <span style="color: red;"><b><a href="http://teambikedoctor.org/" target="_blank"><span style="color: red;">Team Bike Doctor</span></a>.</b></span> We are excited to have Lucas back!<br />
<span id="goog_1380718517"></span><span id="goog_1380718518"></span><br />
<span id="goog_925860188"></span><br />
<table align="center" cellpadding="0" cellspacing="0" class="tr-caption-container" style="margin-left: auto; margin-right: auto; text-align: center;"><tbody>
<tr><td style="text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhE58cE-Rt99HEd1rjcnMIeiEvzSj8ZIPxyKy4dl179k9Qz8D8GamWQIh2kLInXu-m12zGOfURWPp6DbacziBSFs6XdHeBu-QQoSszSH9hWl0MV44HbFD4U3pCPgQJRTwNRq9K1mr1z4KOF/s1600/Lucas+Poolesville.jpg" imageanchor="1" style="margin-left: auto; margin-right: auto;"><img border="0" height="320" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhE58cE-Rt99HEd1rjcnMIeiEvzSj8ZIPxyKy4dl179k9Qz8D8GamWQIh2kLInXu-m12zGOfURWPp6DbacziBSFs6XdHeBu-QQoSszSH9hWl0MV44HbFD4U3pCPgQJRTwNRq9K1mr1z4KOF/s320/Lucas+Poolesville.jpg" width="240" /></a></td></tr>
<tr><td class="tr-caption" style="text-align: center;"><i><span style="color: red; font-size: small;"><b>Lucas on the top step of the Poolesville Road Race winning the Pro 1,2,3 race</b></span></i></td></tr>
</tbody></table>
<span style="color: red;"><b><i>Coach Ray</i></b></span> will also be back for Season 8. He provides a tremendous amount of support on and off the bike that helps the Speed Shop to continue to provide quality workouts in a fun environment. Coach Ray is coming off another strong road race season representing <a href="http://www.ncvc.net/" target="_blank"><b><span style="color: red;">National Capital Velo Club</span></b></a><i>.</i><br />
<br />
As many of you know <span style="color: red;"><b><i>Coach Vicki</i></b></span> has moved to Texas. She has been with the Speed Shop from the first season. Her coaching and support will be greatly missed this season and we wish her well.<br />
<br />
<div style="text-align: center;">
<b><span style="color: lime; font-family: Georgia, Times New Roman, serif; font-size: large;">INTRODUCTORY CLASS</span></b></div>
<br />
This year we are offering Two <span style="color: red;"><b>Introductory Classes</b></span>. The class will be lead by Coach Lucas and provide an opportunity to see what the Speed Shop is all about. We will go over everything from set up to outlining what goes on in the Fall and Winter Sessions along with the random Long Endurance Classes. We will also review the theory behind the progression of the training. Coach Lucas will lead an abbreviated workout so you have an idea of what to expect when you come to class. The first class will be held on <span style="color: red;"><b>September 16th at 6:30pm</b></span>. The cost is $20. Email kelleyacres@gmail.com to reserve your spot. Please call 301.788.4631 if you have any questions. The second class will be held in early October and will be announced in a few weeks.<br />
<br />
<div style="text-align: center;">
Enjoy these last few weeks of summer! </div>
<br />
<br />
<br />
<br />CKhttp://www.blogger.com/profile/02465153096824173614noreply@blogger.com0tag:blogger.com,1999:blog-3608042509495889793.post-21618910821328388312015-03-15T18:08:00.000-04:002015-03-15T18:10:27.257-04:00We Did It!!<span style="font-family: Arial, Helvetica, sans-serif;"><b>The 2015 "Kelley Acres" Speed Shop Winter Session is complete! </b></span><br />
<span style="font-family: Arial, Helvetica, sans-serif;"><b><br /></b></span>
<span style="font-family: Arial, Helvetica, sans-serif;"><b>Thank you to everyone that came out for the weekly torture sessions. I hope to hear lots of success stories this spring and summer as we hit the road. </b></span><br />
<b><br /></b>
<span style="font-family: Arial, Helvetica, sans-serif;"><b>A special thank you goes out to Coach Ray and Coach Vicki. Because of these two fine coaches we are able to keep more classes on the schedule. Having a full schedule plays a significant role in keeping people sane during the brutal winter months. Their assistance also helps us to </b></span><span style="font-family: Arial, Helvetica, sans-serif;"><b>keep the quality workouts coming. On a sad note for the Shop, Coach Vicki will be moving to Texas in a few weeks. She has been with the Speed Shop since the first year and a huge supporter. Hopefully we will have a few guest appearances when she comes back to visit.</b> </span><br />
<br />
<div style="text-align: center;">
<span style="color: red; font-family: Georgia, Times New Roman, serif;"><b>Shout Outs!</b></span></div>
<br />
<table align="center" cellpadding="0" cellspacing="0" class="tr-caption-container" style="margin-left: auto; margin-right: auto; text-align: center;"><tbody>
<tr><td style="text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEiUa__PqVLe7JWm5PVkUtzSWZ8PdEB2s7RexSBJINxX-1BLf8_cVM2_mdJW0sWeJ4lWF0c0Zo19Vgnrk20O_Piyx7cGtAszKB5HqkBJoURlBsy3i7t0Yb3wTRjTHXqOux4IeWcQTXetzFsF/s1600/photo+(9).JPG" imageanchor="1" style="margin-left: auto; margin-right: auto;"><img border="0" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEiUa__PqVLe7JWm5PVkUtzSWZ8PdEB2s7RexSBJINxX-1BLf8_cVM2_mdJW0sWeJ4lWF0c0Zo19Vgnrk20O_Piyx7cGtAszKB5HqkBJoURlBsy3i7t0Yb3wTRjTHXqOux4IeWcQTXetzFsF/s1600/photo+(9).JPG" height="320" width="240" /></a></td></tr>
<tr><td class="tr-caption" style="text-align: center;"><b>Lucas finishing up another session in the Speed Shop this winter</b></td></tr>
</tbody></table>
<span style="font-family: Arial, Helvetica, sans-serif;"><b>Lucas McCollum has been working hard this winter. Most of you know Lucas has been competing as an elite level triathlete with many incredible successes over the years. A highlight from last year was when he won the 2014 Male 30-34 Duathlon National Championship in the long course. This season Lucas will turn his focus from multisport to road racing. He has landed a spot on the elite squad of <a href="http://teambikedoctor.org/lucas-mccollum-2015-team-announcement/" target="_blank"><span style="color: red;">Team Bike Doctor</span></a>. In just a few short road racing seasons Lucas has upgraded from at Category 5 to a few points shy of a Category 2. He's been training hard this winter and looking forward to testing his legs early this spring! </b></span><br />
<div>
<span style="font-family: Arial, Helvetica, sans-serif;"><b><br /></b></span></div>
<table align="center" cellpadding="0" cellspacing="0" class="tr-caption-container" style="margin-left: auto; margin-right: auto; text-align: center;"><tbody>
<tr><td style="text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjeqUQc-8eb9BA2BUgVzp2qJi6aw51D9P2RIGfunbgvqeAqt0xf7PMPUdIAQFzToO6Ucvb26i2BIqmWD-muOIlXjpBxzcsB73xKlmq8ZwKk3i06afiyAF27C4eSe_V0aDDz7MJ7ow1_AfQz/s1600/photo+(11).JPG" imageanchor="1" style="margin-left: auto; margin-right: auto;"><img border="0" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjeqUQc-8eb9BA2BUgVzp2qJi6aw51D9P2RIGfunbgvqeAqt0xf7PMPUdIAQFzToO6Ucvb26i2BIqmWD-muOIlXjpBxzcsB73xKlmq8ZwKk3i06afiyAF27C4eSe_V0aDDz7MJ7ow1_AfQz/s1600/photo+(11).JPG" height="240" width="320" /></a></td></tr>
<tr><td class="tr-caption" style="text-align: center;"><b>No Caption Necessary</b></td></tr>
</tbody></table>
<div>
<span style="font-family: Arial, Helvetica, sans-serif;"><b>Another shout out to a couple guys that also helped keep everyone's sanity (or insanity) in check this winter. Duncan and Mike. These dudes kept us laughing. Lots. Truth be told these two are just a a couple of many wonderful athletes that we have the pleasure of coaching through these intense but fun workouts. This picture just captured the essence of the fun. You know when you are judging workouts by the number of headbands- something good is going to happen in the spring! </b></span></div>
<div>
<span style="font-family: Arial, Helvetica, sans-serif;"><b><br /></b></span></div>
<div>
</div>
<div>
<div style="text-align: center;">
<span style="color: red; font-family: Arial, Helvetica, sans-serif;"><b>Resources</b></span></div>
<span style="font-family: Arial, Helvetica, sans-serif;"><b>Here is a list we put out last year and thought it might be helpful to repost. If anyone would like me to add to this please send me an email. </b></span><br />
<br />
<b style="background-color: #e5e7cf; color: #660000; font-family: Arial, Helvetica, sans-serif; font-size: 13.1999998092651px; line-height: 18.4799995422363px;"><a href="http://www.avcracing.com/" style="color: #969696; text-decoration: none;" target="_blank"><span style="color: red;">Antietam Velo Club</span></a> </b><b style="background-color: #e5e7cf; color: #660000; font-family: Georgia, Utopia, 'Palatino Linotype', Palatino, serif; font-size: 13.1999998092651px; line-height: 18.4799995422363px;">- </b><span style="background-color: #e5e7cf; color: #660000; font-family: Arial, Helvetica, sans-serif; font-size: 13.1999998092651px; line-height: 18.4799995422363px;"><b>an inclusive competitive cycling club out of Hagerstown, MD dedicated to supporting and promoting the bike racing in the Mid-Maryland area</b></span><br />
<br style="background-color: #e5e7cf; color: #660000; font-family: Georgia, Utopia, 'Palatino Linotype', Palatino, serif; font-size: 13.1999998092651px; line-height: 18.4799995422363px;" />
<span style="background-color: #e5e7cf; color: #660000; font-family: Arial, Helvetica, sans-serif; font-size: 13.1999998092651px; line-height: 18.4799995422363px;"><a href="http://www.dcrand.org/dcr/" style="color: #969696; text-decoration: none;"><b><span style="color: red;">DC Randonneurs</span></b></a> - <b>bicycle rides that are long-distance, unsupported, non-competitive, and time limited</b></span><br />
<span style="background-color: #e5e7cf; color: #660000; font-family: Arial, Helvetica, sans-serif; font-size: 13.1999998092651px; line-height: 18.4799995422363px;"><br /></span><span style="background-color: #e5e7cf; color: #660000; font-family: Georgia, Utopia, 'Palatino Linotype', Palatino, serif; font-size: 13.1999998092651px; line-height: 18.4799995422363px;"></span><span style="background-color: #e5e7cf; color: red; font-family: Arial, Helvetica, sans-serif; font-size: 13.1999998092651px; line-height: 18.4799995422363px;"><b>Frederick Bike Rats Google Group</b></span><span style="background-color: #e5e7cf; color: #660000; font-family: Arial, Helvetica, sans-serif; font-size: 13.1999998092651px; line-height: 18.4799995422363px;"> -<b>a forum for fun, inclusive local group rides in Frederick email: frederickbikerats@googlegroups.com</b></span><br />
<span style="background-color: #e5e7cf; color: #660000; font-family: Arial, Helvetica, sans-serif; font-size: 13.1999998092651px; line-height: 18.4799995422363px;"><br /></span><span style="background-color: #e5e7cf; color: #660000; font-family: Georgia, Utopia, 'Palatino Linotype', Palatino, serif; font-size: 13.1999998092651px; line-height: 18.4799995422363px;"></span>
<b style="background-color: #e5e7cf; color: #660000; font-size: 13.1999998092651px; line-height: 18.4799995422363px;"><span style="color: red;"><a href="http://www.frederickpedalers.org/" style="color: #969696; text-decoration: none;" target="_blank"><span style="color: red;"><span style="font-family: Arial, Helvetica, sans-serif;">Frederick Pedalers</span></span></a><span style="font-family: Arial, Helvetica, sans-serif;"> </span></span></b><span style="background-color: #e5e7cf; color: #660000; font-family: Arial, Helvetica, sans-serif; font-size: 13.1999998092651px; line-height: 18.4799995422363px;">- <b>is a non-profit volunteer-led organization that promotes bicycling in Frederick County by leading rides, conducting cycling classes and cycling outreach activities</b></span><br />
<br />
<span style="font-family: Arial, Helvetica, sans-serif; font-size: x-small;"><b><br /></b></span>
<br />
<span style="font-family: Arial, Helvetica, sans-serif;"><b><a href="http://www.frederickvelo.com/home-1.html" style="color: red;" target="_blank">Frederick Velo/Bike Doctor Frederick</a><span style="color: red;"> </span><span style="color: #660000;"><span style="background-color: #e5e7cf; font-size: 13.1999998092651px; line-height: 18.4799995422363px;">a competitve cycling club in Frederick, MD that includes road, mountain, cyclocross and downhill racing. </span></span></b></span><br />
<div>
<b style="color: #660000; font-family: Arial, Helvetica, sans-serif; font-size: 13.1999998092651px; line-height: 18.4799995422363px;"><br /></b></div>
<br />
<span style="background-color: #e5e7cf; color: #660000; font-family: Arial, Helvetica, sans-serif; font-size: 13.1999998092651px; line-height: 18.4799995422363px;"><a href="https://groups.yahoo.com/neo/groups/FrederickVelo/info" style="color: red; font-weight: bold; text-decoration: none;" target="_blank">Frederick Velo Yahoo Group</a><b style="color: red;"> </b><b>a race oriented group ride centered around the Tuesday Night Worlds leaving from Glade Elementary</b></span><br />
<span style="background-color: #e5e7cf; color: #660000; font-family: Arial, Helvetica, sans-serif; font-size: 13.1999998092651px; line-height: 18.4799995422363px;"><b><br /></b></span>
<span style="background-color: #e5e7cf; color: #660000; font-family: Georgia, Utopia, 'Palatino Linotype', Palatino, serif; font-size: 13.1999998092651px; line-height: 18.4799995422363px;"></span><b style="background-color: #e5e7cf; color: #660000; font-family: Arial, Helvetica, sans-serif; font-size: 13.1999998092651px; line-height: 18.4799995422363px;"><a href="http://www.mabra.org/" style="color: #969696; text-decoration: none;" target="_blank"><span style="color: red;">Mid Atlantic Bicycle Racing Association</span></a> - </b><span style="background-color: #e5e7cf; color: #660000; font-family: Arial, Helvetica, sans-serif; font-size: 13.1999998092651px; line-height: 18.4799995422363px;"><b>primary resource for all road racing information in the Mid Atlantic</b></span><br />
<span style="background-color: #e5e7cf; color: #660000; font-family: Arial, Helvetica, sans-serif; font-size: 13.1999998092651px; line-height: 18.4799995422363px;"><br /></span><span style="background-color: #e5e7cf; color: #660000; font-family: Georgia, Utopia, 'Palatino Linotype', Palatino, serif; font-size: 13.1999998092651px; line-height: 18.4799995422363px;"></span><span style="background-color: #e5e7cf; color: #660000; font-family: Arial, Helvetica, sans-serif; font-size: 13.1999998092651px; line-height: 18.4799995422363px;"><a href="http://midatlantictimetrialseries.blogspot.com/" style="color: red; font-weight: bold; text-decoration: none;" target="_blank">Mid Atlantic Time Trial Series </a><span style="color: red; font-weight: bold;">(MATTS) </span><b>a fantastic series of 5 Time Trials, aka "the race of truth", held throughout the spring and summer</b></span><br />
<span style="background-color: #e5e7cf; color: #660000; font-family: Arial, Helvetica, sans-serif; font-size: 13.1999998092651px; line-height: 18.4799995422363px;"><br /></span><span style="background-color: #e5e7cf; color: #660000; font-family: Georgia, Utopia, 'Palatino Linotype', Palatino, serif; font-size: 13.1999998092651px; line-height: 18.4799995422363px;"></span><span style="background-color: #e5e7cf; color: #660000; font-family: Arial, Helvetica, sans-serif; font-size: 13.1999998092651px; line-height: 18.4799995422363px;"><a href="http://www.racinemultisports.com/" style="color: red; font-weight: bold; text-decoration: none;" target="_blank">Racine MultiSports</a><span style="color: red; font-weight: bold;"> </span><b>family focused multi-sport endurance races</b> </span><br />
<span style="background-color: #e5e7cf; color: #660000; font-family: Arial, Helvetica, sans-serif; font-size: 13.1999998092651px; line-height: 18.4799995422363px;"><br /></span><span style="background-color: #e5e7cf; color: #660000; font-family: Georgia, Utopia, 'Palatino Linotype', Palatino, serif; font-size: 13.1999998092651px; line-height: 18.4799995422363px;"></span><span style="background-color: #e5e7cf; color: #660000; font-family: Arial, Helvetica, sans-serif; font-size: 13.1999998092651px; line-height: 18.4799995422363px;"><a href="http://www.teamintegritycycling.com/home" style="color: red; font-weight: bold; text-decoration: none;" target="_blank">Team Integrity Cycling</a><span style="color: red; font-weight: bold;"> </span> - <b>a competitive cycling club located in the Eastern Panhandle of West Virginia</b></span><br />
<span style="background-color: #e5e7cf; color: #660000; font-family: Arial, Helvetica, sans-serif; font-size: 13.1999998092651px; line-height: 18.4799995422363px;"><b><br /></b></span>
<b style="font-family: Arial, Helvetica, sans-serif;">Thank you again for making this a fantastic season! See you on the road! Chris</b><br />
<span style="background-color: #e5e7cf; color: #660000; font-family: Arial, Helvetica, sans-serif; font-size: 13.1999998092651px; line-height: 18.4799995422363px;"><b><br /></b></span>
<span style="background-color: #e5e7cf; color: #660000; font-family: Arial, Helvetica, sans-serif; font-size: 13.1999998092651px; line-height: 18.4799995422363px;"><b><br /></b></span></div>
CKhttp://www.blogger.com/profile/02465153096824173614noreply@blogger.com0tag:blogger.com,1999:blog-3608042509495889793.post-17436464396415543232014-11-20T16:55:00.002-05:002014-11-20T16:57:31.258-05:00Shop News and Winter Session Update<span style="font-family: Georgia, Times New Roman, serif;"><b>Hello Everyone!</b></span><br />
<span style="font-family: Georgia, Times New Roman, serif;"><b>We are over half way through the Fall Session already! Time is moving fast and so are the pedals. With the focus on skills and drills this Fall everyone's legs are going to be prepared for the popular Winter Session in the pain cave. The upcoming week is a rest week and there are no regularly scheduled classes.</b></span><br />
<br />
<div class="separator" style="clear: both; text-align: center;">
<br /></div>
<div class="separator" style="clear: both; text-align: center;">
<iframe allowfullscreen='allowfullscreen' webkitallowfullscreen='webkitallowfullscreen' mozallowfullscreen='mozallowfullscreen' width='320' height='266' src='https://www.blogger.com/video.g?token=AD6v5dz-ElaiKwP8bPbeMGFfzMcbhDTJAOMqH_GBylYviKJR2aO_isRRtBTHmC5vcjEPItdCjmd9yfxdvugo8zS6-A' class='b-hbp-video b-uploaded' frameborder='0'></iframe></div>
<div class="separator" style="clear: both; text-align: center;">
<b><span style="font-family: Georgia, Times New Roman, serif;">Leg speed drill in the Weds night class</span></b></div>
<div class="separator" style="clear: both; text-align: center;">
<br /></div>
<div class="separator" style="clear: both; text-align: center;">
<br /></div>
<div class="separator" style="clear: both; text-align: center;">
<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEiEg_VHW98tQJh1rlFSwoL0xF8jTPr1sXi6LQBIwe1zuYTXx849MOpGpDyoNElgCgKAh3mbB4BO0EfpjSyf2ItMJfxnWRwcE8JYXW47qbkp3yRAk4TLm7LOpUHlLE0b95Mip-nXDJ-o5qs4/s1600/Duncan+x+Three.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEiEg_VHW98tQJh1rlFSwoL0xF8jTPr1sXi6LQBIwe1zuYTXx849MOpGpDyoNElgCgKAh3mbB4BO0EfpjSyf2ItMJfxnWRwcE8JYXW47qbkp3yRAk4TLm7LOpUHlLE0b95Mip-nXDJ-o5qs4/s1600/Duncan+x+Three.jpg" height="300" width="400" /></a></div>
<div class="separator" style="clear: both; text-align: center;">
<b><span style="font-family: Georgia, Times New Roman, serif;">The Saturday Class having some fun with lots of Duncans. </span> <span style="font-family: Georgia, 'Times New Roman', serif;">It wasn't all pain and suffering this Fall. We managed to have some fun along the way. </span></b></div>
<div class="separator" style="clear: both; text-align: center;">
<span style="font-family: Georgia, 'Times New Roman', serif;"><span style="color: red;"><br /></span></span></div>
<div class="separator" style="clear: both; text-align: center;">
<span style="font-family: Georgia, 'Times New Roman', serif;"><span style="color: red;"> </span></span><span style="font-size: large;"><span style="color: red;"><b>Winter Session Update</b></span></span></div>
<div class="separator" style="clear: both; text-align: center;">
<b style="font-family: Georgia, 'Times New Roman', serif; text-align: left;">The Speed Shop 2015 10 week Winter Session will begin on January 5, 2015 and end on March 14, 2015. All the details regarding registration are on our website at <span style="color: red;"><a href="http://www.kelleyacres.net/" target="_blank"><span style="color: red;">www.kelleyacres.net </span></a> </span></b><b style="font-family: Georgia, 'Times New Roman', serif;"> or go to <a href="https://www.bikereg.com/kelley-acres-speed-shop-2013-winter-computrainer-classes" target="_blank"><span style="color: red;">BikeReg</span></a></b></div>
<div class="separator" style="clear: both; text-align: left;">
<span style="font-family: Georgia, Times New Roman, serif;"><b>A few changes to note. The Saturday Classes will now be at 7am with Coach Ray, 9am with Coach Vicki, and 11am with yours truly. All classes have a 5 rider minimum with the exception of the Early Bird Tuesday Class which has a 6 rider minimum. We are headed into the bad weather months. <i><span style="color: red;">Please note the cancellation policy. </span></i></b></span></div>
<div class="separator" style="clear: both; text-align: left;">
</div>
<div style="text-align: left;">
<span style="font-family: Georgia, 'Times New Roman', serif; text-align: center;"> <span style="color: red; font-size: large;"><b>Winter Training Tips</b></span></span></div>
<div class="separator" style="clear: both; text-align: left;">
<span style="font-family: Georgia, Times New Roman, serif;"><b>Winter weather has arrived and it is more important than ever to include off the bike movements into your routine. This will help with staying balanced and healthy throughout the year. This article from <a href="http://velonews.competitor.com/2014/11/training-center/get-back-saddle-make-gym-friend_353358" target="_blank"><span style="color: red;">VeloNews</span></a> can provide some insight on why functional movements are important.</b></span></div>
<div>
<span style="font-family: Georgia, Times New Roman, serif;"><b><br /></b></span></div>
<div>
<span style="font-family: Georgia, Times New Roman, serif;"><b>If you have any questions contact me at kelleyacres@gmail.com or 301.788.4631</b></span></div>
<div>
<span style="font-family: Georgia, Times New Roman, serif;"><b><br /></b></span></div>
<div style="text-align: center;">
<span style="font-family: Georgia, Times New Roman, serif; font-size: large;"><b><span style="color: red;"> </span><span style="color: #660000;">Happy Thanksgiving!</span></b></span></div>
<div>
<br /></div>
<div>
<br /></div>
CKhttp://www.blogger.com/profile/02465153096824173614noreply@blogger.com0tag:blogger.com,1999:blog-3608042509495889793.post-37122656919522380662014-09-10T17:08:00.002-04:002014-09-10T17:08:17.890-04:00Up Next...Season 7!<span style="color: #660000;"><b><span style="font-family: Georgia, Times New Roman, serif;">While the outdoor riding season is slowly losing daylight, "Kelley Acres" Speed Shop is gaining momentum for Season 7! If it sounds like a television series that is because we have had a different vibe e</span><span style="font-family: Georgia, 'Times New Roman', serif;">ach year since 2008. </span><span style="font-family: Georgia, 'Times New Roman', serif;"> It is true not all the shenanigans that go on in the pain cave would be appropriate for television but having some fun while </span><span style="font-family: Georgia, 'Times New Roman', serif;">sharing the pain one pedal stroke at a time makes the darker days of fall and winter go by a little faster.</span><span style="font-family: Georgia, 'Times New Roman', serif;"> </span></b></span><br />
<span style="font-family: Georgia, Times New Roman, serif;"><br /></span>
<br />
<div style="text-align: center;">
<span style="color: lime; font-family: Georgia, Times New Roman, serif;"><b>Fall Session Information</b></span></div>
<div style="text-align: center;">
<span style="font-family: Georgia, Times New Roman, serif;"><br /></span></div>
<span style="font-family: Georgia, Times New Roman, serif;"><b><span style="color: lime;">When:</span> </b><b><span style="color: #660000;">10/20/2014 - 12/20/2014 check out the class schedule on the</span><a href="http://www.kelleyacres.net/" target="_blank"> <span style="color: red;">website</span></a><a href="http://www.kelleyacres.net/"><span style="color: red;"> </span></a><br /><span style="color: #660000;">The schedule will be the same as last fall assuming the rider minimums per class are met. Random classes will be added if the weather is bad. There will be more classes offered on the schedule in the 2015 Winter Session. </span></b></span><br />
<div>
<span style="font-family: Georgia, Times New Roman, serif;"><b><span style="color: #660000;"></span></b><span style="color: #660000;"><b><br /></b></span><span style="color: lime;"><b>What:</b> </span><span style="color: #660000;"><b>The Fall is the perfect time to start establishing good riding habits and make improvements. Working on a fluid pedal stroke and proper form for efficiency while getting a great workout will lay the foundation for the 2015 Winter Session <br />The first week of class will be the Functional Threshold Power (FTP) class to establish power and heart rates zones in order to train specifically to your data. Establishing training parameters is important to get the most of this program. Weeks 2- 8 will build on each other in order to prepare for the Winter Session in 2015. </b></span><br /><br /><span style="color: lime;"><b>Cost:</b></span> <span style="color: #660000;"><b>1 class per week $179 or 2 classes per week for $315</b></span><br /><br /><span style="color: lime;"><b>Registration:</b></span> <b><span style="color: #660000;">Opens 9/21/14 at 7pm on</span> <a href="https://www.bikereg.com/25833" target="_blank"><span style="color: red;">BikeReg</span></a></b><br /><b><br /><span style="font-size: x-small;"><span style="color: #660000;">*5 rider minimum for all classes except Tuesday Early Bird is a 6 rider minimum</span><br /><span style="color: #660000;">*No classes the week of Thanksgiving - this is a REST week.</span><br /><span style="color: #660000;">*Cadence sensors are available - you will need a magnet, some are compatible, available for $5 if you need one</span><br /><span style="color: #660000;">*Trainer skewers are required - available for $12 if you need one</span></span></b></span><br />
<div>
<br /></div>
<div>
<div>
<span style="font-family: Georgia, Times New Roman, serif;"><b><span style="color: #660000;"><br /></span></b></span></div>
<div>
<span style="font-family: Georgia, Times New Roman, serif;"><b><span style="color: #660000;">Any questions please call 301.788.4631 or email kelleyacres@gmail.com</span></b></span></div>
</div>
</div>
K-countryhttp://www.blogger.com/profile/14718429804625033917noreply@blogger.com0tag:blogger.com,1999:blog-3608042509495889793.post-32252594768282039702014-08-20T12:22:00.000-04:002014-08-20T12:22:10.187-04:00Summer Update<span style="color: #660000; font-family: Georgia, Times New Roman, serif;"><b><i>Hello from "Kelley Acres" Speed Shop! It's time for a summer update because the Fall is closing is fast. It has been another amazing outdoor season with so many accomplishments and success stories on the road. It appears those long, hard, winter indoor sessions paid off big this year. This has kept the motivation at all time high to keep the quality workouts coming for Season 7 at the Shop! There is a lot of good stuff in the pipeline so enjoy the rest of the summer and outdoor season and stay tuned for an exciting Fall update. </i></b></span><br />
<div>
<span style="color: #660000;"><br /></span></div>
<div>
<div style="text-align: center;">
<span style="color: lime; font-family: Georgia, Times New Roman, serif;"><b>Near and Dear </b></span></div>
<div style="text-align: center;">
<span style="color: #660000; font-family: Georgia, Times New Roman, serif;"><b><br /></b></span></div>
<table align="center" cellpadding="0" cellspacing="0" class="tr-caption-container" style="margin-left: auto; margin-right: auto; text-align: center;"><tbody>
<tr><td style="text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhOSqbTncJIgjR0Ddi_eKd3Wj79tJBMkPhA1JjKjKIzR8LvpklzimjxwMNrzPybubLd9Nl6W6LlFVm-4e4sh5LYn5vLEkX6cr3Nb2diJ8gKDe5JXYLjsj4jgXB_H3XUoAKgnJU08cMhF8KI/s1600/Jim+Weinstein.jpg" imageanchor="1" style="margin-left: auto; margin-right: auto;"><img border="0" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhOSqbTncJIgjR0Ddi_eKd3Wj79tJBMkPhA1JjKjKIzR8LvpklzimjxwMNrzPybubLd9Nl6W6LlFVm-4e4sh5LYn5vLEkX6cr3Nb2diJ8gKDe5JXYLjsj4jgXB_H3XUoAKgnJU08cMhF8KI/s1600/Jim+Weinstein.jpg" height="320" width="239" /></a></td></tr>
<tr><td class="tr-caption" style="text-align: center;"><span style="color: lime; font-size: small;"><i><b>Just one of many interesting classes with Jim</b></i></span></td></tr>
</tbody></table>
<div class="separator" style="clear: both; text-align: left;">
<span style="color: #660000;"><br /></span></div>
<div class="separator" style="clear: both; text-align: left;">
<b><span style="color: #660000;">The Speed Shop will have a different vibe this fall with the absence of Jim Weinstein. Jim and his family moved to Dayton, Ohio this summer. Jim came to Frederick in 2010 and added a new layer of depth not only to the Speed Shop but to the entire cycling community. A huge thank you to Jim for sharing his knowledge and experience with everyone in the Speed Shop and on the road. We are hoping you will end up back in Frederick with even more exciting and new stories to share. In the meantime we need to make a Tuesday Night Indoor Worlds Skype date this fall! Best of luck on your new adventure. </span></b></div>
<div class="separator" style="clear: both; text-align: center;">
<br /></div>
<div class="separator" style="clear: both; text-align: center;">
<span style="color: lime; font-family: Georgia, Times New Roman, serif;"><b>Travel Section</b></span></div>
<div class="separator" style="clear: both; text-align: center;">
<span style="color: red; font-family: Georgia, Times New Roman, serif;"><b><br /></b></span></div>
<div class="separator" style="clear: both; text-align: left;">
<b><span style="color: #660000;">One of my favorite success stories this summer is from Kim Chaney and Ron McCurdy. After committing to a cycling trip to Tuscany this Spring, Kim and Ron decided they needed to hone some bike skills and gain some fitness to get the most enjoyment out of the trip. They came to the Shop to "observe" a session to see what they might be getting into<span style="font-family: inherit;">. After a warm welcome from the regulars they decided to pull the trigger and sign up for the full 10 weeks of torture on Monday Nights. The most impressive part is they actually managed to secure 2 spots on one of the more sought after evening sessions. The bikereg.com team even sent me the pre-registered riders time of entry to show how fast that class filled (less than a minute). I knew that their commitment to the program would make their vacation even more enjoyable. They sent me this picture of proof that they had a successful trip and had a great time. Way to go Kim and Ron!</span></span></b></div>
<div class="separator" style="clear: both; text-align: center;">
<br /></div>
<div class="separator" style="clear: both; text-align: center;">
<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhU9hglwB448Mshj9OByORbx6RWPflZba_IEfD4qlmVjtD2eFEuuawIrgkdY8Qa3dq3nBzXGKxbD7QHSKSzghAwfb160P1jFHgqp9WbeDi3OaUvXDcyDN4TWO8xnOgIs_LEzPQP6Ft0qesL/s1600/ChaneyItaly.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhU9hglwB448Mshj9OByORbx6RWPflZba_IEfD4qlmVjtD2eFEuuawIrgkdY8Qa3dq3nBzXGKxbD7QHSKSzghAwfb160P1jFHgqp9WbeDi3OaUvXDcyDN4TWO8xnOgIs_LEzPQP6Ft0qesL/s1600/ChaneyItaly.jpg" height="240" width="320" /></a></div>
<div class="separator" style="clear: both; text-align: center;">
<b><i><span style="color: lime;">"Kelley Acres" Speed Shop socks in Tuscany</span></i></b></div>
<div class="separator" style="clear: both; text-align: center;">
<br /></div>
<div class="separator" style="clear: both; text-align: center;">
<b><span style="color: lime; font-family: Georgia, Times New Roman, serif;">Congratulations</span></b></div>
<div class="separator" style="clear: both; text-align: center;">
<br /></div>
<div class="separator" style="clear: both; text-align: center;">
<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEg6lTf-KzQZsypa4wzPFuwhr0Q3QTMBBH7E8dc2vpOA00tCoVzUN95ccqpDFLBOY57bCkeP5GQQAOAE8vqNDi7_V9N5Mhb5y3B2qx54FSnyKEg2iYIcTWZTz1nqxS2LLqiKmqmAaPueryeB/s1600/DSCN1100.JPG" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEg6lTf-KzQZsypa4wzPFuwhr0Q3QTMBBH7E8dc2vpOA00tCoVzUN95ccqpDFLBOY57bCkeP5GQQAOAE8vqNDi7_V9N5Mhb5y3B2qx54FSnyKEg2iYIcTWZTz1nqxS2LLqiKmqmAaPueryeB/s1600/DSCN1100.JPG" height="240" width="320" /></a></div>
<div class="separator" style="clear: both; text-align: center;">
<span style="color: #cc0000; font-family: inherit;"><br /></span></div>
<div class="separator" style="clear: both; text-align: left;">
<span style="font-family: inherit;"><b style="background-color: #f3f3f3;"><span style="color: #660000;">Congratulations to Coach Vicki on completing her USA Cycling license certification. Now she is even more qualified to inflict torture. We would also like to wish Vicki good luck as she takes on her 8th Ironman next month at</span><span style="color: red;"> <a href="http://www.ironman.com/triathlon/events/americas/ironman/chattanooga.aspx#axzz3AwjaZodv" target="_blank">Ironman Chattanooga.</a></span> <span style="color: #cc0000;"> </span></b></span></div>
<div class="separator" style="clear: both; text-align: center;">
<br /></div>
<div class="separator" style="clear: both; text-align: center;">
<br /></div>
<div class="separator" style="clear: both; text-align: center;">
<span style="color: #660000; font-family: Georgia, Times New Roman, serif;"><b><i>Stay tuned for the Fall 2014 Season 7 Update</i></b></span></div>
<div class="separator" style="clear: both; text-align: center;">
<br /></div>
<div class="separator" style="clear: both; text-align: center;">
<br /></div>
<div class="separator" style="clear: both; text-align: center;">
<br /></div>
<div class="separator" style="clear: both; text-align: center;">
<br /></div>
<div class="separator" style="clear: both; text-align: center;">
<br /></div>
<div class="separator" style="clear: both; text-align: center;">
<br /></div>
<div class="separator" style="clear: both; text-align: center;">
<br /></div>
<div class="separator" style="clear: both; text-align: center;">
<br /></div>
<div class="separator" style="clear: both; text-align: center;">
<br /></div>
<div class="separator" style="clear: both; text-align: center;">
<br /></div>
<div>
<span style="color: #660000;"><br /></span></div>
</div>
K-countryhttp://www.blogger.com/profile/14718429804625033917noreply@blogger.com0tag:blogger.com,1999:blog-3608042509495889793.post-18355493364695434002014-03-17T11:11:00.000-04:002014-03-17T11:11:01.980-04:00On the Road!!<b><span style="font-family: Arial, Helvetica, sans-serif;"><span style="color: #660000;">A BIG </span><span style="color: red;">Thank You</span><span style="color: #660000;"> to everyone that signed up for the Fall and Winter CompuTrainer classes! </span></span></b><b><span style="color: #660000; font-family: Arial, Helvetica, sans-serif;"> Despite Mother Nature torturing us with frigid temperatures, snow, and icy roads the Fall and Winter season went great! </span></b><b><span style="color: #660000; font-family: Arial, Helvetica, sans-serif;">The focus at "Kelley Acres" Speed Shop is to give all riders a similar experience in a fun environment regardless of your fitness level. It seems this season we</span><span style="color: #660000; font-family: Arial, Helvetica, sans-serif;"> accomplished just that and more.</span><span style="color: #660000; font-family: Arial, Helvetica, sans-serif;"> We were even able to help take the edge off by adding some long endurance Sunday rides going all over Europe with fun ErgVideos.</span></b><br />
<span style="color: #660000; font-family: Arial, Helvetica, sans-serif;"><b><br /></b></span>
<span style="color: #660000; font-family: Arial, Helvetica, sans-serif;"><b>As Season 6 ends and the spring outdoor riding season begins there are many options to take your Speed Shop skills on the road. Below are just a few of the links that may be of interest. Please feel free to continue to use the Speed Shop Google Group and Facebook page during the spring and summer to share any information that may be relevant to the group. </b></span><br />
<span style="color: #660000; font-family: Arial, Helvetica, sans-serif;"><b><br /></b></span>
<span style="font-family: Arial, Helvetica, sans-serif;"><b><span style="color: #660000;">We also love to hear your success stories. There are lots of rides, races, vacations and personal goals in the works. Let us know how you are doing! </span><span style="color: #783f04;"> </span></b></span><br />
<br />
<b style="font-family: Arial, Helvetica, sans-serif;"><a href="http://www.avcracing.com/" style="font-family: Arial, Helvetica, sans-serif;" target="_blank"><span style="color: red;">Antietam Velo Club</span></a> </b><b>- </b><span style="color: #660000; font-family: Arial, Helvetica, sans-serif;"><b>an inclusive competitive cycling club dedicated to supporting and promoting the bike racing in the Mid-Maryland area</b></span><br />
<br />
<span style="font-family: Arial, Helvetica, sans-serif;"><a href="http://www.dcrand.org/dcr/"><b><span style="color: red;">DC Randonneurs</span></b></a> - <b><span style="color: #660000;">bicycle rides that are long-distance, unsupported, non-competitive, and time limited</span></b></span><br />
<span style="font-family: Arial, Helvetica, sans-serif;"><br /></span>
<span style="color: red; font-family: Arial, Helvetica, sans-serif;"><b>Frederick Bike Rats Google Group</b></span><span style="font-family: Arial, Helvetica, sans-serif;"> -<span style="color: #660000;"><b>a forum for fun, inclusive local group rides in Frederick email: frederickbikerats@googlegroups.com</b></span></span><br />
<span style="font-family: Arial, Helvetica, sans-serif;"><br /></span>
<b><span style="color: red; font-family: Arial, Helvetica, sans-serif;"><a href="http://www.frederickpedalers.org/" target="_blank"><span style="color: red;">Frederick Pedalers</span></a> </span></b><span style="font-family: Arial, Helvetica, sans-serif;">- <b><span style="color: #660000;">is a non-profit volunteer-led organization that promotes bicycling in Frederick County by leading rides, conducting cycling classes and cycling outreach activities</span></b></span><br />
<span style="background-color: white; font-family: Helvetica, 'Lucida Grande', sans-serif; font-size: 16px; line-height: 24px;"><br /></span>
<span style="font-family: Arial, Helvetica, sans-serif;"><a href="https://groups.yahoo.com/neo/groups/FrederickVelo/info" style="color: red; font-weight: bold;" target="_blank">Frederick Velo Yahoo Group</a><b style="color: red;"> </b><span style="color: #660000;"><b>a race oriented group ride centered around the Tuesday Night Worlds leaving from Glade Elementary</b></span></span><br />
<span style="font-family: Arial, Helvetica, sans-serif;"><br /></span>
<span style="color: red; font-family: Arial, Helvetica, sans-serif;"><b><a href="http://fredericktriathlonclub.com/" target="_blank"><span style="color: red;">Frederick Triathlon Club</span></a> </b></span><span style="color: #660000; font-family: Arial, Helvetica, sans-serif;"><b>provides a social setting where triathletes and multisport athletes of all abilities can learn and discuss the sport of triathlon and multisport offshoots</b></span><br />
<span style="background-color: white; color: #333333; font-size: 16px; line-height: 24px;"><span style="font-family: Arial, Helvetica, sans-serif;"><br /></span></span>
<b style="font-family: Arial, Helvetica, sans-serif;"><a href="http://www.mabra.org/" target="_blank"><span style="color: red;">Mid Atlantic Bicycle Racing Association</span></a> - </b><span style="color: #660000; font-family: Arial, Helvetica, sans-serif;"><b>primary resource for all road racing information in the Mid Atlantic</b></span><br />
<span style="font-family: Arial, Helvetica, sans-serif;"><br /></span>
<span style="font-family: Arial, Helvetica, sans-serif;"><a href="http://midatlantictimetrialseries.blogspot.com/" style="color: red; font-weight: bold;" target="_blank">Mid Atlantic Time Trial Series </a><span style="color: red; font-weight: bold;">(MATTS) </span><span style="color: #660000;"><b>a fantastic series of 5 Time Trials, aka "the race of truth", held throughout the spring and summer</b></span></span><br />
<span style="font-family: Arial, Helvetica, sans-serif;"><br /></span>
<span style="font-family: Arial, Helvetica, sans-serif;"><a href="http://www.racinemultisports.com/" style="color: red; font-weight: bold;" target="_blank">Racine MultiSports</a><span style="color: red; font-weight: bold;"> </span><b><span style="color: #660000;">family focused multi-sport endurance races</span></b> </span><br />
<span style="font-family: Arial, Helvetica, sans-serif;"><br /></span>
<span style="font-family: Arial, Helvetica, sans-serif;"><a href="http://www.teamintegritycycling.com/home" style="color: red; font-weight: bold;" target="_blank">Team Integrity Cycling</a><span style="color: red; font-weight: bold;"> </span> - <span style="color: #660000;"><b>a competitive cycling club located in the Eastern Panhandle of West Virginia</b></span></span><br />
<span style="font-family: Arial, Helvetica, sans-serif;"><span style="color: #660000;"><b><br /></b></span></span>
<div>
<div style="text-align: center;">
<span style="color: red; font-family: Arial, Helvetica, sans-serif; font-size: large;"><b>Camps and Clinics</b></span><br />
<span style="font-family: Arial, Helvetica, sans-serif; font-size: large;"><b><br /></b></span></div>
<span style="font-family: Arial, Helvetica, sans-serif;"><b><span style="color: red;"><a href="https://www.bikereg.com/19200"><span style="color: red;">Michaux MTB School</span></a> </span></b>-<span style="color: #660000;"><b> great place to hone your mountain bike skills with top local pros</b></span></span><span style="background-color: white; font-family: Arial, Helvetica, sans-serif; font-size: 16px; line-height: 24px; text-align: start;"><br /></span></div>
<div style="text-align: left;">
<span style="color: red; font-family: Arial, Helvetica, sans-serif;"><b>Cat 4 Women's Race Clinic</b></span><span style="color: #660000; font-family: Arial, Helvetica, sans-serif;"><b> will be held on Saturday, April 26, 1:30pm. (see link below for clinic and race info) General race etiquette and skills, cornering, pack riding, and other race rules will be covered. Bring your bike and helmet and your questions! Our goal is familiarize new riders to racing and what to expect on race day. Contact Evelyn: wag3@starpower.net</b></span></div>
<span style="font-family: Arial, Helvetica, sans-serif;"></span><br />
<div style="text-align: left;">
<span style="font-family: Arial, Helvetica, sans-serif;"><span style="color: #660000;"><b>April 27th:</b></span> <a href="https://www.bikereg.com/22873"><span style="color: red;"><b>https://www.bikereg.com/22873</b></span></a></span></div>
<div style="text-align: left;">
<span style="font-family: Arial, Helvetica, sans-serif;"><b><span style="color: #660000;">May 4th:</span></b><span style="color: red;"> <a href="https://www.bikereg.com/22988"><b><span style="color: red;">https://www.bikereg.com/22988</span></b></a></span></span></div>
<div style="text-align: left;">
<span style="font-family: Arial, Helvetica, sans-serif;"><br /></span></div>
<div style="text-align: left;">
<span style="color: #660000; font-family: Arial, Helvetica, sans-serif;"><b>Cycling Camp San Diego comes to the right coast</b></span></div>
<div style="text-align: left;">
<span style="color: red; font-family: Arial, Helvetica, sans-serif;"><b><a href="https://www.bikereg.com/19847" target="_blank">Go to the Warrenton Camp</a></b></span><br />
<span style="font-family: Arial, Helvetica, sans-serif;"><span style="color: red;"><br /></span></span>
<span style="color: #660000; font-family: Arial, Helvetica, sans-serif;"><b>And finally a big SHOUT OUT to Coach Vicki and Coach Ray for helping out again this season. We couldn't have had as many classes or kept the Shop running smoothly without your support! Thank you!</b></span><br />
<span style="color: #660000; font-family: Arial, Helvetica, sans-serif;"><b><br /></b></span>
<div style="text-align: center;">
<span style="color: red; font-family: Arial, Helvetica, sans-serif; font-size: large;"><b>Happy Spring!</b></span></div>
<span style="font-family: Arial, Helvetica, sans-serif;"><span style="color: red;"><br /></span></span></div>
K-countryhttp://www.blogger.com/profile/14718429804625033917noreply@blogger.com0tag:blogger.com,1999:blog-3608042509495889793.post-78506531402649979562014-02-03T12:57:00.002-05:002014-02-03T12:57:13.537-05:00February Focus<span style="font-family: Georgia, Times New Roman, serif;"><b><span style="color: #990000;">Rolling into Week 5 brings us to the middle of the 2014 Winter Session. Everyone is settling in and taking advantage of the new features the Perf Pro software offers. It is exciting to see everyone getting stronger and becoming more efficient through forced accountability with intensity and pedal stroke. Balancing the hard intervals equally with recovery will maximize your training. This software is like nothing we have experienced in the past. Using it in the MultiRider environment has been made this season like none other.</span></b></span><div>
<span style="font-family: Georgia, Times New Roman, serif;"><b><span style="color: #990000;">With the polar vortex challenging not only our sanity but our ability to train on the road the Speed Shop is working hard to keep the training top notch and fun. </span></b></span><div>
<span style="color: #990000; font-family: Georgia, Times New Roman, serif;"><b><br /></b></span><div>
<b><span style="color: #990000; font-family: Georgia, Times New Roman, serif;">While we are on the topic of sanity, February is a great month to take time to regain focus that may have started as a New Years Resolution or a simple goal that could be sliding off the radar. </span><span style="color: red; font-family: Georgia, Times New Roman, serif;">NOW</span><span style="color: #990000; font-family: Georgia, Times New Roman, serif;"> is the time to take inventory of what you are working towards in 2014. Is it a fitness or nutritional goal - riding, racing, losing weight, eating healthier, or getting more rest? Take a moment to see if you are on track. January is a month that so many goals have been set. February is the perfect time to take a breath and regain the motivation to execute the plan that will help you reach your goals. </span></b></div>
<div>
<b><span style="color: #990000; font-family: Georgia, Times New Roman, serif;">One component to achieving your goals or making long term changes is consistency. Stay true to your plan and take one day at a time. Another important component is to understand that life will throw curve balls along the way. Knowing this and being flexible and adjusting to challenges can help you keep focused. Lastly, a positive and strong support system makes all the difference. Surround yourself with positive attitudes. Move away from negative energy and embrace those who want to see you succeed. </span></b></div>
<div>
<b><span style="color: #990000; font-family: Georgia, Times New Roman, serif;">Let's use the next 5 weeks of the Winter Session to help each other stay focused and on track for a happy and healthy 2014 on and off the bike!</span></b></div>
<div>
<b><span style="color: #990000; font-family: Georgia, Times New Roman, serif;"><br /></span></b></div>
<div>
<b><span style="color: #990000; font-family: Georgia, Times New Roman, serif;">*******************************************************************************</span></b></div>
<div style="text-align: center;">
<b><span style="color: #660000; font-family: Georgia, Times New Roman, serif;">Shop Notes</span></b></div>
<div>
<b><span style="color: #660000; font-family: Georgia, Times New Roman, serif;"><br /></span></b></div>
<div>
<b><span style="color: #660000; font-family: Georgia, Times New Roman, serif;">Perf Pro Summary Page - after most of your workouts there will be a summary page pop up. It has a lot of detailed information. Feel free to take a picture of the information. Please keep in mind if you need further explanation on the data there are a number of resources that you can refer to. Start with your FTP report and then check out this link, <a href="http://perfprostudio.com/WebHelp/Studio/index.htm#page=NP.htm" target="_blank">Training with Power Information</a> which can help answer additional questions. </span></b></div>
<div>
<b><span style="color: #660000; font-family: Georgia, Times New Roman, serif;"><br /></span></b></div>
<div>
<b><span style="color: #660000; font-family: Georgia, Times New Roman, serif;">A special thank you to everyone for taking an extra minute to clean your rear tire before mounting your bike on the trainer. It will keep the equipment running smoothly.</span></b></div>
<div>
<b><span style="color: #660000; font-family: Georgia, Times New Roman, serif;"><br /></span></b></div>
<div>
<b><span style="color: #660000; font-family: Georgia, Times New Roman, serif;">Remember if you want to find a sub, switch classes or need to communicate with the group send and email to kaspeedshop@googlegroups.com</span></b></div>
<div>
<b><span style="color: #990000; font-family: Georgia, Times New Roman, serif;"><br /></span></b></div>
<div style="text-align: center;">
<br /></div>
<div>
<span style="font-family: Verdana, sans-serif;"><b><span style="color: #990000;"><br /></span></b></span></div>
<div>
<br /></div>
<div>
<br /></div>
<div>
<br /></div>
<div>
<br /><div>
<br /></div>
</div>
</div>
</div>
K-countryhttp://www.blogger.com/profile/14718429804625033917noreply@blogger.com0tag:blogger.com,1999:blog-3608042509495889793.post-50100197746589170222014-01-14T15:36:00.002-05:002014-01-14T15:36:25.603-05:002014 Up and Running! <span style="color: #660000; font-family: Georgia, Times New Roman, serif;"><b>Week One of the "Kelley Acres" Speed Shop 2014 Winter Session is in the books. Thank you to everyone that signed up again and to the many new riders that took that leap of faith and joined us for the first time. </b></span><br />
<span style="color: #660000; font-family: Georgia, Times New Roman, serif;"><b><br /></b></span>
<span style="color: #660000; font-family: Georgia, Times New Roman, serif;"><b>One component to the Speed Shop that stands out is how each class comes together like a family during their time slot. Sharing the pain one pedal stroke at a time while offering encouragement, helpful tips, and of course an occasional heckle. Providing an egoless fun workout environment for everyone can be hard to do but I think we have it! </b></span><br />
<br />
<span style="color: #660000; font-family: Georgia, Times New Roman, serif;"><b>The first week of classes determined each rider's Functional Threshold Power (FTP). The FTP along with Heart Rate and Rate of Perceived Exertion (RPE) help each rider train specifically for their fitness level. It is important to have a starting point because in the Winter Session each class builds on the last one. As riders gain fitness the FTP can be adjusted.</b></span><br />
<br />
<table align="center" cellpadding="0" cellspacing="0" class="tr-caption-container" style="margin-left: auto; margin-right: auto; text-align: center;"><tbody>
<tr><td style="text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgHKsPUoBgAp645PwW7TLRzHpiZy2Js793eZDX5kmbFRWc7OQNFM0W7jHKbvan1tEdDBhjEPhEr4QDise_r4OF6YhRwIf9O6wdxnJTSpZCUF1vw3-zcBQcHGOERdXu2eUFwsQHwO9YFoQ1V/s1600/photo+2.JPG" imageanchor="1" style="margin-left: auto; margin-right: auto;"><img border="0" height="240" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgHKsPUoBgAp645PwW7TLRzHpiZy2Js793eZDX5kmbFRWc7OQNFM0W7jHKbvan1tEdDBhjEPhEr4QDise_r4OF6YhRwIf9O6wdxnJTSpZCUF1vw3-zcBQcHGOERdXu2eUFwsQHwO9YFoQ1V/s320/photo+2.JPG" width="320" /></a></td></tr>
<tr><td class="tr-caption" style="text-align: center;"><span style="color: #660000;"><b><i>Saturday Morning 10:30am FTP class</i> </b></span></td></tr>
</tbody></table>
<div class="separator" style="clear: both; text-align: center;">
<br /></div>
<div class="separator" style="clear: both; text-align: center;">
<b><span style="color: red; font-size: large;">The Healing Cyclist</span></b></div>
<div class="separator" style="clear: both; text-align: center;">
<br /></div>
<table align="center" cellpadding="0" cellspacing="0" class="tr-caption-container" style="margin-left: auto; margin-right: auto; text-align: center;"><tbody>
<tr><td style="text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEiUfDbq1gExSt2nynuQByTdWk7tzUIg6wyxTlyp1xZrxJUFzFRB2PhdWJZTpAEDbZ7PrdWyy6sAKRURn9P5x1uNtIIDjr2-PB5MqVnHxR3LhGrlqyQfteS7uZmVY7PiaTf-2G2dJxmjvNXg/s1600/photo+1.JPG" imageanchor="1" style="margin-left: auto; margin-right: auto;"><img border="0" height="320" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEiUfDbq1gExSt2nynuQByTdWk7tzUIg6wyxTlyp1xZrxJUFzFRB2PhdWJZTpAEDbZ7PrdWyy6sAKRURn9P5x1uNtIIDjr2-PB5MqVnHxR3LhGrlqyQfteS7uZmVY7PiaTf-2G2dJxmjvNXg/s320/photo+1.JPG" width="240" /></a></td></tr>
<tr><td class="tr-caption" style="text-align: center;"><b><span style="color: #660000;">Dave Weiner FTP Class - before picture</span></b></td></tr>
</tbody></table>
<span style="font-family: Georgia, Times New Roman, serif;"><b><span style="color: #660000;">This is Dave Weiner. He joined us for a few endurance classes this fall and decided to take the leap and for twice a week training sessions this winter with some specific goals in mind. To learn about Dave's story and follow along with his progress check out his blog</span><span style="color: red;"> <span style="color: red;"><a href="http://healingcyclist.com/mystory" target="_blank"><span style="color: red;">The Healing Cyclist</span></a> </span> </span><span style="color: #660000;">If the first week of class is any indication of his motivation this is going to be a fun journey to watch. Keep up the good work Dave!</span></b></span><div>
<span style="font-family: Georgia, Times New Roman, serif;"><span style="color: red;"><b><br /></b></span></span></div>
<div style="text-align: center;">
<b><span style="color: red; font-family: Georgia, Times New Roman, serif; font-size: large;">Shop Notes</span></b></div>
<div>
<b><span style="color: #660000; font-family: Georgia, Times New Roman, serif;"><br /></span></b></div>
<div>
<b><span style="color: #660000; font-family: Georgia, Times New Roman, serif;">If you are interested in picking up a drop in class or joining in one of our bad weather Sunday long endurance sessions make sure you belong to the Google Group. The classes will be posted there. There is a subscription option setting that lets you control how you receive your communications. Send an email to kelleyacres@gmail.com if you would like to be added. </span></b></div>
<div>
<b><span style="color: #660000; font-family: Georgia, Times New Roman, serif;"><br /></span></b></div>
<div>
<b><span style="color: #660000; font-family: Georgia, Times New Roman, serif;">A special shout out to Coach Vicki Fuchs and Coach Ray Trentini for helping to keep the Speed Shop running at full tilt again this Winter! </span></b></div>
<div>
<b><span style="color: #660000; font-family: Georgia, Times New Roman, serif;"><br /></span></b></div>
<div>
<b><span style="color: #660000; font-family: Georgia, Times New Roman, serif;">Onward to Week 2!</span></b></div>
<div>
<br />
<br /></div>
K-countryhttp://www.blogger.com/profile/14718429804625033917noreply@blogger.com0tag:blogger.com,1999:blog-3608042509495889793.post-21710420079436610692013-12-01T18:16:00.001-05:002013-12-01T18:17:46.283-05:00Shop News and 2014 Winter Session Update<span style="font-family: Verdana, sans-serif;"><b><span style="color: #783f04;">The 2013 Fall Session has two weeks left and has been going great. We have lots of new and familiar faces sharing the pain each week. The new PerfPro software did not disappoint. Everyone is getting exposed to a new way of controlled pedaling under pressure will receiving instant feedback on their power levels. The Sufferfest Videos have also added a new layer of distraction providing exciting video clips from cycling races around the globe synced to particular workouts. One of my favorites this season is <i>"There Is No Try</i>"</span></b></span><br />
<span style="color: #783f04; font-family: Verdana, sans-serif;"><b><br /></b></span>
<b><i><span style="color: #783f04; font-family: Verdana, sans-serif;">The 2014 Winter CompuTrainer Class Registration will open on Sunday, </span><span style="color: #783f04; font-family: Verdana, sans-serif;">December 8th at 6pm</span></i><span style="color: #783f04; font-family: Verdana, sans-serif;"><i> </i>at </span><a href="https://www.bikereg.com/Net/21992" style="font-family: Verdana, sans-serif;" target="_blank"><i><span style="color: red;">BikeReg</span></i></a><span style="color: #783f04; font-family: Verdana, sans-serif;">. </span></b><br />
<b><span style="color: #783f04; font-family: Verdana, sans-serif;">We have added a few more classes for the Winter including a Wednesday and Thursday 9:30am. The Saturday schedule will be 6:30am with Coach Vicki, 8:30am with Coach Ray, and 10:30am. There is a 5 rider minimum for all classes EXCEPT for the the 6:30am Saturday class which has a 7 rider minimum Please check out the website at</span><span style="font-family: Verdana, sans-serif;"><i><span style="color: #783f04;"> </span><a href="http://www.kelleyacres.net/" target="_blank"><span style="color: red;">www.kelleyacres.net</span></a><span style="color: #783f04;"> </span></i></span><span style="color: #783f04; font-family: Verdana, sans-serif;">or </span><a href="https://www.bikereg.com/Net/21992" style="font-family: Verdana, sans-serif;" target="_blank"><i><span style="color: red;">bikereg.com</span></i></a><span style="color: #783f04; font-family: Verdana, sans-serif;"> for more class details. If you have any questions call 301.788.4631 or email kelleyacres@gmail.com.</span></b><br />
<span style="font-family: Verdana, sans-serif;"><br /></span>
<br />
<div style="text-align: center;">
<b><span style="color: red; font-family: Verdana, sans-serif;">Speed Shop Inspiration</span></b></div>
<div style="text-align: center;">
<b><span style="color: #783f04; font-family: Verdana, sans-serif;"><br /></span></b></div>
<div style="text-align: center;">
<span style="color: #783f04; font-family: Verdana, sans-serif;"><b>We have some new inspirational decor added to the Speed Shop and will be adding more along the way</b></span></div>
<div style="text-align: center;">
<br /></div>
<table align="center" cellpadding="0" cellspacing="0" class="tr-caption-container" style="margin-left: auto; margin-right: auto; text-align: center;"><tbody>
<tr><td style="text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhvunBH-azBshw-zWJAdDtkKdywYl0uKGG7NLH-zg3Iaa2OHa9Iy9bN5im0PdkLT0idYKLulAmC4d3m0ZwS7DFnWVnGxChI4ZQpeJVB-jutAxXzDepgClRBcy_pUhkkTfqcgpf4PNU7OM3a/s1600/Nate+Dog.jpg" imageanchor="1" style="margin-left: auto; margin-right: auto;"><img border="0" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhvunBH-azBshw-zWJAdDtkKdywYl0uKGG7NLH-zg3Iaa2OHa9Iy9bN5im0PdkLT0idYKLulAmC4d3m0ZwS7DFnWVnGxChI4ZQpeJVB-jutAxXzDepgClRBcy_pUhkkTfqcgpf4PNU7OM3a/s1600/Nate+Dog.jpg" /></a></td></tr>
<tr><td class="tr-caption" style="text-align: center;"><b><span style="font-family: Verdana, sans-serif;"><span style="color: red;">Nate Wilson</span> of <span style="color: red;"><a href="http://www.bontragercyclingteam.com/team/riders/nathan-wilson.aspx" target="_blank"><span style="color: red;">Bontrager Cyclng Team</span></a> </span>shared his jersey signed by Nate and the 2013 USA Cycling U23 Worlds Team including Tanner Putt, Gavin Minnion, Nate Brown and <br />Lawson Craddock</span></b></td></tr>
</tbody></table>
<table align="center" cellpadding="0" cellspacing="0" class="tr-caption-container" style="margin-left: auto; margin-right: auto; text-align: center;"><tbody>
<tr><td style="text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjyd22fo8Ct-OEaC3tSxX0TqDwFNpGNKGna_uwteLxkSJKW3DRBzr82mBbu9yVGCV8awWeemJl1wvlmJGYfIf64SO7-OOOuJoERvMzLAUU7KdeBQEKeWyuHgnAV0Rxw_jvrcwZIjjKiflG2/s1600/Joe+Dombro.jpg" imageanchor="1" style="margin-left: auto; margin-right: auto;"><img border="0" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjyd22fo8Ct-OEaC3tSxX0TqDwFNpGNKGna_uwteLxkSJKW3DRBzr82mBbu9yVGCV8awWeemJl1wvlmJGYfIf64SO7-OOOuJoERvMzLAUU7KdeBQEKeWyuHgnAV0Rxw_jvrcwZIjjKiflG2/s1600/Joe+Dombro.jpg" /></a></td></tr>
<tr><td class="tr-caption" style="text-align: center;"><b><span style="font-family: Verdana, sans-serif;">Neo Pro<span style="color: red;"> <span style="color: red;"><a href="http://www.josephdombrowski.com/" target="_blank"><span style="color: red;">Joe Dombrowski</span></a> </span></span>shared with us his signed jersey from his first season as a pro with World Tour Team, <a href="http://www.teamsky.com/" target="_blank"><span style="color: red;">Team Sky</span></a></span></b></td></tr>
</tbody></table>
<div style="text-align: center;">
<br /></div>
<table align="center" cellpadding="0" cellspacing="0" class="tr-caption-container" style="margin-left: auto; margin-right: auto; text-align: center;"><tbody>
<tr><td style="text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjpC6G57rJ-KoGKvYgK1mcCdVijpnToas3Rz1MunTtuQbDgTyPmWDhnMkGn7z2FR7z97tEBM-l0OZEcyLbV95mtyFaIBR3w0yQ3bdzGacLcd7yt2ZkHveC8T9arwhTR3M1PDjPdemcPfpVL/s1600/EricaRowing.JPG" imageanchor="1" style="margin-left: auto; margin-right: auto;"><img border="0" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjpC6G57rJ-KoGKvYgK1mcCdVijpnToas3Rz1MunTtuQbDgTyPmWDhnMkGn7z2FR7z97tEBM-l0OZEcyLbV95mtyFaIBR3w0yQ3bdzGacLcd7yt2ZkHveC8T9arwhTR3M1PDjPdemcPfpVL/s1600/EricaRowing.JPG" height="213" width="320" /></a></td></tr>
<tr><td class="tr-caption" style="text-align: center;"><span style="font-family: Verdana, sans-serif; text-align: start;"><span style="font-size: x-small;"><b>Erica Stieve-Caldwell on her way to winning her second consecutive Head of the Charles Regatta. Erica races her bicycle for <span style="color: red;"><a href="http://www.avcracing.com/" target="_blank"><span style="color: red;">Antietam Velo Club</span></a> </span>for cross training</b></span></span></td></tr>
</tbody></table>
<br />
<br />K-countryhttp://www.blogger.com/profile/14718429804625033917noreply@blogger.com0tag:blogger.com,1999:blog-3608042509495889793.post-26885950531936807642013-09-11T11:42:00.003-04:002013-09-11T12:07:01.665-04:00Coming Soon...Speed Shop Season 6!<span style="color: #990000; font-family: Verdana, sans-serif;">Another great outdoor riding season is winding down. It has been great to hear so many great success stories and accomplishments from on the road. It will be exciting to get the juicy details this Fall. </span><br />
<div>
<span style="color: #990000; font-family: Verdana, sans-serif;"><br /></span></div>
<div>
<span style="color: #990000; font-family: Verdana, sans-serif;">Once again we will be back at it opening the Speed Shop for Season 6 on October 14. <b><i>The 2013 Fall Session is 8 weeks</i></b>. It's time to get back to basics. </span><br />
<span style="color: #990000; font-family: Verdana, sans-serif;"><br /></span>
<span style="font-family: Verdana, sans-serif;"><span style="color: #990000;">In addition to the current </span><a href="http://www.computrainer.com/multirider_fun.htm" target="_blank"><b><i><span style="color: #990000;">MultiRider</span></i></b></a><span style="color: #990000;"> and </span><a href="http://www.ergvideo.com/default.aspx#/Home" target="_blank"><i><b><span style="color: #990000;">ErgVideo</span></b></i></a><span style="color: #990000;">'s software we are beefing things up this Fall. We will be introducing our new performance enhancing software</span><span style="color: red;"> </span><b><i><a href="http://perfprostudio.com/Studio.aspx" target="_blank"><span style="color: #660000;">PerfPro</span></a><span style="color: red;"> </span><span style="color: #990000;">.</span></i></b><span style="color: #990000;"> This software adds another tool to enhance your ability to work on the weaknesses as well as building that critical base needed to be prepared for the Winter Session- and you know what that means-</span><b style="color: #990000;"><i>10 weeks of pain in the cave!</i></b></span><br />
<br /></div>
<div>
<span style="color: #990000; font-family: Georgia, Times New Roman, serif;"><br /></span></div>
<div>
<span style="font-family: Verdana, sans-serif;"><span style="color: #990000;"><b>Here is a description of Fall 2013:</b></span></span></div>
<div style="text-align: center;">
<br /></div>
<div>
<div style="text-align: left;">
<span style="background-color: #e1c6ae; color: #990000; font-family: Verdana, sans-serif; line-height: 18px;"><b>When:</b> </span></div>
<span style="background-color: #e1c6ae; color: #990000; font-family: Verdana, sans-serif; line-height: 18px;"><b>10/14/2013 - 12/14/2013</b> </span><span style="background-color: #e1c6ae; font-family: Verdana, sans-serif; line-height: 18px;"><span style="color: #990000;">check out the class schedule on the</span><span style="color: #990000;"> </span><b><i><a href="http://www.kelleyacres.net/" target="_blank"><span style="color: #990000;">website</span><span style="color: #442309;"> </span></a></i></b></span><br />
<span style="background-color: #e1c6ae; font-family: Verdana, sans-serif; font-size: 13px; line-height: 18px;"><b style="color: #442309;"><i><span style="color: red;"></span></i></b></span><span style="color: #990000; font-family: Verdana, sans-serif;">There are a few small changes to the schedule this fall with only one weekday class on Tuesday at 6:30 am with Coach Vicki. This will be one Saturday class at 9 am. Please keep in mind the plan is to add random classes if the weather is bad. There will be more classes offered on the schedule in the 2014 Winter Session.</span><span style="color: #990000; font-family: Georgia, Times New Roman, serif;"> </span><br />
<span style="color: #990000; font-family: Georgia, Times New Roman, serif;"><br /></span>
<span style="background-color: #e1c6ae; color: #990000; font-family: Verdana, sans-serif; line-height: 18px;"><b>What:</b> </span><br />
<span style="background-color: #e1c6ae; color: #990000; font-family: Verdana, sans-serif; line-height: 18px;">The fall is the perfect time to start establishing good riding habits and to make improvements on current ones. Working on a fluid pedal stroke and proper form while getting a great workout will lay the foundation for the 2014 Winter Session </span><br />
<span style="background-color: #e1c6ae; color: #990000; font-family: Verdana, sans-serif; line-height: 18px;">The first week of class will be the Functional Threshold Power (FTP) class to establish power and heart rates zones in order to train specifically to your data. Establishing training parameters is important to get the most of this program. Weeks 2- 8 will build on each other in order to prepare for the Winter Session in 2014. </span><br />
<span style="background-color: #e1c6ae; color: #990000; font-family: Verdana, sans-serif; font-size: 13px; line-height: 18px;"><br /></span><span style="background-color: #e1c6ae; color: #442309; font-family: Arial, Tahoma, Helvetica, FreeSans, sans-serif; line-height: 18px;"></span><span style="background-color: #e1c6ae; color: #990000; font-family: Verdana, sans-serif; line-height: 18px;"><b>Cost:</b> 1 class per week $175 or 2 classes per week for $300</span><br />
<span style="background-color: #e1c6ae; color: #990000; font-family: Verdana, sans-serif; line-height: 18px;"><br /></span>
<span style="background-color: #e1c6ae; font-family: Verdana, sans-serif; line-height: 18px;"><b style="color: #990000;">Registration: </b><span style="color: #990000;">Opens 9/22 at 6pm on</span><a href="https://www.bikereg.com/Net/21470" target="_blank"> <b><i><span style="color: #cc0000;">www.bikereg.com</span></i></b></a></span><br />
<span style="background-color: #e1c6ae; color: #990000; font-family: Verdana, sans-serif; font-size: 13px; line-height: 18px;"><br /></span><span style="background-color: #e1c6ae; color: #442309; font-family: Arial, Tahoma, Helvetica, FreeSans, sans-serif; font-size: 13px; line-height: 18px;"></span><span style="background-color: #e1c6ae; color: #990000; font-family: Verdana, sans-serif; font-size: 13px; line-height: 18px;">*5 rider minimum for all classes</span><br />
<span style="background-color: #e1c6ae; color: #990000; font-family: Verdana, sans-serif; font-size: 13px; line-height: 18px;">*No classes the week of Thanksgiving</span><br />
<span style="background-color: #e1c6ae; color: #990000; font-family: Verdana, sans-serif; font-size: 13px; line-height: 18px;">*Cadence sensors are available - you will need a magnet, some are compatible, available for $5 if you need one</span><br />
<span style="background-color: #e1c6ae; color: #990000; font-family: Verdana, sans-serif; font-size: 13px; line-height: 18px;">*Trainer skewers are required - available for $12 if you need one</span><br />
<span style="background-color: #e1c6ae; color: #990000; font-family: Verdana, sans-serif; font-size: 13px; line-height: 18px;"><br /></span>
<br />
<div style="text-align: -webkit-center;">
<b><span style="font-family: "Comic Sans MS"; font-size: 13.5pt;">Coaches Corner</span><span style="color: #c00000; font-family: "Comic Sans MS"; font-size: 13.5pt;">: </span></b></div>
<div class="separator" style="clear: both; text-align: center;">
<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhWu6j9TrKjDuTLtE6PvHLgP4GdPfRCnuaUkLwfzuPcks4zz7oYc8MDiLecqcpGrpOIv-8py0pz1sRu0v2bQ3f5WeV4NV5lW-bhSdHfpfywlP2pmkXTprwfCXnMdKoAI9Ja84rdP6yHTTh1/s1600/RayT.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhWu6j9TrKjDuTLtE6PvHLgP4GdPfRCnuaUkLwfzuPcks4zz7oYc8MDiLecqcpGrpOIv-8py0pz1sRu0v2bQ3f5WeV4NV5lW-bhSdHfpfywlP2pmkXTprwfCXnMdKoAI9Ja84rdP6yHTTh1/s320/RayT.jpg" height="240" width="320" /></a></div>
<div style="text-align: -webkit-center;">
<b><span style="font-family: "Comic Sans MS"; font-size: x-small;">Coach Ray</span></b></div>
<div style="text-align: -webkit-center;">
<br /></div>
<div class="MsoNormal" style="text-align: -webkit-center;">
<span style="color: #c00000; font-family: 'Comic Sans MS'; font-size: 14pt; line-height: 21px;">Coach Ray Trentini is back 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! Ray will be filling in this fall as needed and back to torturing you in the Winter! </span></div>
<div style="text-align: -webkit-center;">
<br /></div>
<div style="text-align: -webkit-center;">
<b><span style="color: #c00000; font-family: "Comic Sans MS"; font-size: 13.5pt;"><br /></span></b></div>
<div class="separator" style="clear: both; text-align: center;">
<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEg73G8RQdjc_bwrRmaHOODXd-mgOaC07oWioqNQ9hJ0nSWjCM3LjW4wBpp40FnNIB27jsoQ5GVo4jPptJ-omgzC88mM-rsJ3d9R29ZoV_uBdPv8DDdxesucx5uF6Om8_rO6gy4K6jDQOPHv/s1600/Vicki+Bate+TT.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEg73G8RQdjc_bwrRmaHOODXd-mgOaC07oWioqNQ9hJ0nSWjCM3LjW4wBpp40FnNIB27jsoQ5GVo4jPptJ-omgzC88mM-rsJ3d9R29ZoV_uBdPv8DDdxesucx5uF6Om8_rO6gy4K6jDQOPHv/s320/Vicki+Bate+TT.jpg" height="232" width="320" /></a></div>
<div style="text-align: -webkit-center;">
<b><span style="font-family: "Comic Sans MS"; font-size: x-small;">Coach Vicki</span></b></div>
<div style="text-align: -webkit-center;">
<br /></div>
<br />
<div class="MsoNormal" style="text-align: -webkit-center;">
</div>
<br />
<div class="MsoNormal" style="-webkit-text-stroke-width: 0px; color: black; font-family: 'Times New Roman'; font-size: medium; font-style: normal; font-variant: normal; font-weight: normal; letter-spacing: normal; line-height: normal; orphans: auto; text-align: -webkit-center; text-indent: 0px; text-transform: none; white-space: normal; widows: auto; word-spacing: 0px;">
<div style="margin: 0px;">
<span style="color: #c00000; font-family: 'Comic Sans MS'; font-size: 14pt; line-height: 21px;">The Speed Shop is also excited to welcome back Coach Ironman Vicki Bate! 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 six 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 <span class="apple-converted-space"> </span></span><span style="color: blue;"><span style="font-family: 'Comic Sans MS'; font-size: 14pt; line-height: 21px;"><a href="http://www.waystationinc.org/turkeytrotinfo.htm"><em>Turkey Trot</em></a></span><span style="font-family: 'Comic Sans MS'; font-size: 14pt; line-height: 21px;">.</span></span><span style="color: #c00000; font-family: 'Comic Sans MS'; font-size: 14pt; line-height: 21px;"> She will be leading the 6:30am Tuesday this fall.</span><b><span style="color: #c00000; font-family: "Comic Sans MS"; font-size: 14pt; line-height: 21px;"><o:p></o:p></span></b></div>
</div>
</div>
K-countryhttp://www.blogger.com/profile/14718429804625033917noreply@blogger.com0tag:blogger.com,1999:blog-3608042509495889793.post-6788722850245873352013-03-07T13:13:00.001-05:002013-03-07T13:13:01.617-05:00"Winter Build" Home Stretch<div style="text-align: center;">
<span style="font-family: Arial, Helvetica, sans-serif;"><b>Next week is the last week of the "Winter Build" Coaching Program . This has been our best season yet! Each class seemed to develop its own chemistry that provided a friendly yet challenging environment to improve bike skills and fitness. </b></span></div>
<div style="text-align: center;">
<span style="font-family: Arial, Helvetica, sans-serif;"><b>The intensity of the workouts grew each week! Everyone crushed it!! Thank you to everyone that came out to play and for all your hard work. Spring is just around the corner and it is time to test your skill and strength on the road. </b></span></div>
<div>
<div style="text-align: center;">
<span style="font-family: Arial, Helvetica, sans-serif;"><b><br /></b></span></div>
</div>
<div>
<div style="text-align: center;">
<span style="font-family: Arial, Helvetica, sans-serif;"><b>A special shout out and thank you to "Early Bird" Coach Vicki for all her effort this Fall and Winter. She made sure the early risers had a class at the same time training for her 7th Ironman next weekend in Los Cabos, Mexico. Lots of "Speed Shop" luck going her way. </b></span></div>
</div>
<div>
<div style="text-align: center;">
<span style="font-family: Arial, Helvetica, sans-serif;"><b><br /></b></span></div>
</div>
<div>
<div style="text-align: center;">
<b><span style="font-family: Arial, Helvetica, sans-serif;">Another big thank you to Coach Ray who organizes the indoor Tuesday Night Worlds Session and teaches the Saturday morning class. In addition to organizing and teaching the behind the scenes support Ray provides is invaluable and keeps the Speed Shop running smoothly</span>. </b></div>
</div>
<div>
<b><br /></b></div>
<div>
<div style="text-align: center;">
<b><span style="color: red; font-family: Arial, Helvetica, sans-serif; font-size: large;">2013 Spring Session Information</span></b></div>
</div>
<div>
<b><span style="font-family: Arial, Helvetica, sans-serif;">Based on the recent survey there is enough interest to have a Spring Session. </span><span style="font-family: Arial, Helvetica, sans-serif;">Registration will be opening for a 4 week spring session this Sunday March 10th at 8:00 pm. Details click <span style="color: red;"><a href="https://www.bikereg.com/Net/18923" target="_blank"><span style="color: red;">HERE</span></a> </span> to sign up. </span></b></div>
<div>
<span style="font-family: Arial, Helvetica, sans-serif;"><b>The session will be for Wednesday and Thursday evenings at 6:30 pm starting on March 20 and End April 11. All the details are on the registration page. </b></span><br />
<span style="font-family: Arial, Helvetica, sans-serif;"><b><br /></b></span>
<div style="text-align: center;">
<span style="font-family: Arial, Helvetica, sans-serif;"><b>Please feel free to email me at kelleyacres@gmail.com with any questions. </b></span></div>
<div style="text-align: center;">
<span style="font-family: Arial, Helvetica, sans-serif;"><b>Thank you again!</b></span></div>
</div>
K-countryhttp://www.blogger.com/profile/14718429804625033917noreply@blogger.com0tag:blogger.com,1999:blog-3608042509495889793.post-78826866790505904322013-01-02T11:58:00.004-05:002013-01-02T12:05:56.417-05:00Happy New Year! <b><span style="color: #cc0000;">What a Fantastic 2012!</span></b> There were many great accomplishments from Speed Shop athletes and friends! There were Top Dogs and Newbies tearing it up on and off the road all over the country. It was one of the most amazing experiences to see hard work translate into impressive victories and personal bests. Also watching athletes achieve success in other sports using pedal power as a cross training tool was awesome!<br />
This is the inspiration that fuels the fire to keep the Speed Shop moving forward in 2013 as a place to train smart and train hard in a fun environment.<br />
<br />
<br />
<b><span style="color: #cc0000;">2013 Winter Build Update</span></b><br />
Thank you to everyone that has signed up for the Winter Build. The response has been fantastic. There are two spots available if you or anyone you know is interested please pass on this link <a href="https://www.bikereg.com/Net/17794" target="_blank"><span style="color: #cc0000;"><i><b>Bike Reg </b></i></span></a> We kick off the Winter Build with the Functional Threshold Power (FTP) class starting with the Monday evening class on January 7th. This class will run each session the first week. This class will provide an evaluation of your current fitness in order to train effectively. For those taking the class more than once a week an alternative workout will be provided in the second class using your updated Power and Heart Rate zones. Wearing a heart rate monitor is optional but in addition to the power information can add another layer of information to help you train smarter. It is recommended that you come to the FTP class rested in order to get an accurate evaluation.<br />
<br />
<b><span style="color: #cc0000;">For Those New to the Speed Shop</span></b><br />
In addition to your bike and shoes please remember to bring a water bottle and towel (or towels if you sweat a lot). The proper trainer skewer is required. We have them available for $12 or check with your local bike shop. Cadence sensors are available to use. Some crank magnets are compatible, some are not. We have them available for $5 if you need one. <br />
There is a Google Group available for information regarding classes or anything relevant to the Speed Shop. The spot you have purchased is yours for the entire 10 weeks. If you are going to miss a class may want to try to switch or it is forfeited. The email address for this group is KASpeedShop@googlegroups.com. If would like to join please send an email. <br />
<div style="text-align: left;">
Only if the Speed Shop has to cancel a class due to inclement weather will the workout will be emailed to you. If there are any questions please do not hesitate to email or call. And the most important thing ...</div>
<div style="text-align: center;">
<span style="color: #cc0000;"> <b><i>Fun is mandatory!</i></b> </span></div>
<b><br /></b>
<br />
<div style="text-align: center;">
<b><span style="color: #cc0000;">Thank you all the wonderful support. Looking forward to another great winter season. </span></b></div>
<div style="text-align: center;">
<b><span style="color: #cc0000;">Happy New Year!</span></b></div>
<div style="text-align: center;">
<b><i><span style="color: #cc0000;">Chris</span></i></b></div>
<br />K-countryhttp://www.blogger.com/profile/14718429804625033917noreply@blogger.com0tag:blogger.com,1999:blog-3608042509495889793.post-25302652096860377482012-12-03T17:09:00.000-05:002012-12-03T17:09:40.728-05:002013 "Winter Build" is Now!!<b><span style="color: #990000; font-family: "Comic Sans MS"; font-size: 13.5pt;">We are coming into the final weeks of a very successful "Efficiency and Technique" Coaching Program and are looking forward to the 2013 "Winter Build"! There is still some hard work to do before we enjoy a two week holiday break and recovery. </span></b><br />
<div>
<br />
<div style="margin: 0in 0in 0pt;">
<b><span style="font-family: "Comic Sans MS"; font-size: 13.5pt;"><span style="color: #990000;"> </span><i>DO NOT PANIC</i><span class="apple-converted-space" style="color: #990000;"> </span><span style="color: #990000;">- if the weather does not cooperate during the break you can look for a random class or two. We have some great new Erg Videos to play with. </span></span></b><b><span style="font-family: 'Comic Sans MS'; font-size: 13.5pt;"><o:p></o:p></span></b></div>
<div style="margin: 0in;">
<b><span style="color: #990000; font-family: "Comic Sans MS"; font-size: 13.5pt;"><br />It's hard to believe this is our 5th season at Speed Shop. In 2008 there were only 4 classes, no online registration and plenty of room in most of the classes. We are heading into 2013 more than doubling the number of classes and they have been filling up fast. Everyone has been very supportive as we have navigated through the growing pains. We move forward keeping our primary goal first and foremost to quality training where beginners can learn and the elite athlete can thrive.</span></b><b><span style="font-family: 'Comic Sans MS'; font-size: 13.5pt;"><o:p></o:p></span></b></div>
<div style="margin: 0in;">
<b><span style="color: #990000; font-family: "Comic Sans MS"; font-size: 13.5pt;">Last winter we had a 48 hr pre-registration for riders in the Fall Session to sign up for the same spot in the Winter Session before opening registration to everyone. This turned out to be a much bigger challenge than anticipated so will be opening up registration to everyone at the same time for this Winter Session. <o:p></o:p></span></b></div>
<br />
<div align="center">
<b style="text-align: left;"><span style="font-family: 'Comic Sans MS'; font-size: 14pt;">REGISTRATION OPENS at<span class="apple-converted-space"> </span><a href="https://www.bikereg.com/Net/17794" target="_blank"><span style="color: #cc0000;">Bike Reg</span></a><span class="apple-converted-space"> </span>on</span></b></div>
<div style="text-align: left;">
<div align="center" style="margin: 0in 0in 0pt;">
<b><span style="font-family: 'Comic Sans MS'; font-size: 14pt;">Sunday December 9,2012 at 8pm</span></b><span style="font-family: 'Comic Sans MS'; font-size: 14pt;"><o:p></o:p></span></div>
<div align="center" style="margin: 0in 0in 0pt;">
<b><span style="font-family: 'Comic Sans MS'; font-size: 14pt;">Check <a href="http://www.kelleyacres.net/"><span style="color: #cc0000;">www.kelleyacres.net</span></a> for more details</span></b><span style="color: #c00000; font-family: "Comic Sans MS"; font-size: 14pt;"><o:p></o:p></span></div>
<div align="center" style="margin: 0in 0in 0pt;">
<br />
<br /></div>
<div align="center" style="margin: 0in 0in 0pt;">
<b><span style="font-family: "Comic Sans MS"; font-size: 13.5pt;">Coaches Corner</span><span style="color: #c00000; font-family: "Comic Sans MS"; font-size: 13.5pt;">: </span></b><br />
<div class="separator" style="clear: both; text-align: center;">
<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhWu6j9TrKjDuTLtE6PvHLgP4GdPfRCnuaUkLwfzuPcks4zz7oYc8MDiLecqcpGrpOIv-8py0pz1sRu0v2bQ3f5WeV4NV5lW-bhSdHfpfywlP2pmkXTprwfCXnMdKoAI9Ja84rdP6yHTTh1/s1600/RayT.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" height="240" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhWu6j9TrKjDuTLtE6PvHLgP4GdPfRCnuaUkLwfzuPcks4zz7oYc8MDiLecqcpGrpOIv-8py0pz1sRu0v2bQ3f5WeV4NV5lW-bhSdHfpfywlP2pmkXTprwfCXnMdKoAI9Ja84rdP6yHTTh1/s320/RayT.jpg" width="320" /></a></div>
<b><span style="font-family: "Comic Sans MS"; font-size: x-small;">Coach Ray</span></b><br />
<br />
<div class="MsoNormal">
<span style="color: #c00000; font-family: 'Comic Sans MS'; font-size: 14pt; line-height: 115%;">Coach Ray Trentini is back 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!</span><b><o:p></o:p></b></div>
<br />
<b><span style="color: #c00000; font-family: "Comic Sans MS"; font-size: 13.5pt;"><br /></span></b>
<div class="separator" style="clear: both; text-align: center;">
<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEg73G8RQdjc_bwrRmaHOODXd-mgOaC07oWioqNQ9hJ0nSWjCM3LjW4wBpp40FnNIB27jsoQ5GVo4jPptJ-omgzC88mM-rsJ3d9R29ZoV_uBdPv8DDdxesucx5uF6Om8_rO6gy4K6jDQOPHv/s1600/Vicki+Bate+TT.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" height="232" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEg73G8RQdjc_bwrRmaHOODXd-mgOaC07oWioqNQ9hJ0nSWjCM3LjW4wBpp40FnNIB27jsoQ5GVo4jPptJ-omgzC88mM-rsJ3d9R29ZoV_uBdPv8DDdxesucx5uF6Om8_rO6gy4K6jDQOPHv/s320/Vicki+Bate+TT.jpg" width="320" /></a></div>
<b><span style="font-family: "Comic Sans MS"; font-size: x-small;">Coach Vicki</span></b><br />
<br />
<div class="MsoNormal">
<span style="color: #c00000; font-family: 'Comic Sans MS'; font-size: 14pt; line-height: 115%;">The Speed Shop is also excited to welcome back Coach Vicki Bate! 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 five 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 <span class="apple-converted-space"> </span></span><span style="color: blue;"><span style="font-family: 'Comic Sans MS'; font-size: 14pt; line-height: 115%;"><a href="http://www.waystationinc.org/turkeytrotinfo.htm"><em>Turkey Trot</em></a></span><span style="font-family: 'Comic Sans MS'; font-size: 14pt; line-height: 115%;">.</span></span><span style="color: #c00000; font-family: 'Comic Sans MS'; font-size: 14pt; line-height: 115%;"> She will be leading the Early Bird Tuesday and the Saturday 6am Class.</span><b><span style="color: #c00000; font-family: "Comic Sans MS"; font-size: 14pt; line-height: 115%;"><o:p></o:p></span></b></div>
<div class="MsoNormal">
<br /></div>
</div>
<br />
<div class="MsoNormal">
<span style="color: #c00000; font-family: 'Comic Sans MS'; font-size: 13.5pt; line-height: 115%;">We will miss Coach Corey. He graduated college this spring and has taken a full time job in York, PA. We wish him well and hope he can jump in a class once in a while.</span><b><span style="color: #c00000; font-family: "Comic Sans MS"; font-size: 14pt; line-height: 115%;"><o:p></o:p></span></b></div>
</div>
<div style="text-align: center;">
<span style="color: #cc0000;">*********************************************</span></div>
<br />
<div class="MsoNormal" style="text-align: center;">
<b><span style="color: #c00000; font-family: "Comic Sans MS"; font-size: 13.5pt; line-height: 115%;">If you have any questions please do not hesitate to email <a href="mailto:kelleyacres@gmail.com">kelleyacres@gmail.com</a> or call my cell 301.788.4631. <o:p></o:p></span></b></div>
<div class="MsoNormal" style="text-align: center;">
<b><span style="color: #c00000; font-family: "Comic Sans MS"; font-size: 13.5pt; line-height: 115%;">Thank you for all your support. </span></b></div>
<div class="MsoNormal" style="text-align: center;">
<b><span style="color: #c00000; font-family: "Comic Sans MS"; font-size: 13.5pt; line-height: 115%;">Chris</span></b><b><span style="color: #c00000; font-family: "Comic Sans MS"; font-size: 14pt; line-height: 115%;"><o:p></o:p></span></b></div>
<br />
<br /></div>
K-countryhttp://www.blogger.com/profile/14718429804625033917noreply@blogger.com0tag:blogger.com,1999:blog-3608042509495889793.post-38699929484026286812012-09-16T17:02:00.002-04:002012-09-17T08:41:49.455-04:00On Our Way - Fall 2012<div style="text-align: center;">
<span style="color: #990000; font-family: Verdana, sans-serif;">What an incredible spring and summer of outdoor riding this year! The 10 week winter torture session was a huge success. There are so many amazing stories and accomplishments. Instead of listing them all here, we are hosting an <b><i>Open House/Happy Hour on 9/29/2012 from 5pm - 8pm</i></b> <b><i>along with Frederick Velo</i></b>, the group that is responsible for the outdoor Tuesday Night Worlds training rides. This is a chance to get together off the bike for a few snacks and beverages and share some stories. This is also a chance for anyone who has never taken a class, to take a peek at the Speed Shop before the Fall "fun" begins. </span></div>
<div style="text-align: center;">
<span style="color: #990000; font-family: Verdana, sans-serif;">Please pass this on to anyone you think would be interested.</span><br />
<span style="color: #990000; font-family: Verdana, sans-serif;"> <b><i>RSVP to kelleyacres@gmail.com by 9/24/2012 at 9pm -please!</i></b> </span></div>
<br />
<b><i><span style="color: #990000; font-family: Verdana, sans-serif;">**ANNOUNCING The 8 week "Efficiency and Technique" Fall Training Program for 2012</span></i></b><br />
<b><i><span style="color: #990000; font-family: Verdana, sans-serif;"><br /></span></i></b>
<span style="color: #990000; font-family: Verdana, sans-serif;">We are extending the 2012 Fall season to 8 weeks this year and also including the Functional Threshold Power class in the first week. Here are the details:</span><br />
<b><i><span style="color: #990000; font-family: Verdana, sans-serif;"><br /></span></i></b>
<span style="color: #990000; font-family: Verdana, sans-serif;"><b>When:</b> 10/22/2012 - 12/22/2012* </span><br />
<span style="font-family: Verdana, sans-serif;"><span style="color: #990000;"> check out the class schedule on the </span><a href="http://www.kelleyacres.net/ctclasses.html" target="_blank"><span style="color: red;"><b><i>website</i></b></span></a><b><i><span style="color: red;"></span></i></b></span><br />
<span style="color: #990000; font-family: Verdana, sans-serif;"><b>What:</b> The fall is the perfect time to start establishing good riding habits and to make improvements on current ones. Working on a fluid pedal stroke and proper form while getting a great workout will lay the foundation for the 2013 "Winter Build" Training Program. </span><br />
<span style="color: #990000; font-family: Verdana, sans-serif;">The first week of the program is a Functional Threshold Power (FTP) class to establish power and heart rates zones in order to train specifically to your data. Establishing training parameters is important to get the most of this program. Weeks 2- 8 will build on each other in order to prepare for the "Winter Build" Training Program in 2013. </span><br />
<span style="color: #990000; font-family: Verdana, sans-serif;"><br /></span>
<span style="color: #990000; font-family: Verdana, sans-serif;"><b>Cost:</b> 1 class per week $172.50 or 2 classes per week for $300</span><br />
<span style="color: #990000; font-family: Verdana, sans-serif;"><br /></span>
<span style="color: #990000; font-family: Verdana, sans-serif;">*5 rider minimum for all classes</span><br />
<span style="color: #990000; font-family: Verdana, sans-serif;">*No classes the week of Thanksgiving</span><br />
<span style="color: #990000; font-family: Verdana, sans-serif;">*Cadence sensors are available - you will need a magnet, some are compatible, available for $5 if you need one</span><br />
<span style="color: #990000; font-family: Verdana, sans-serif;">*Trainer skewers are required - available for $12 if you need one</span><br />
<span style="color: #990000; font-family: Verdana, sans-serif;"><br /></span>
<span style="font-family: Verdana, sans-serif;"><b style="color: #990000;">How: </b><span style="color: #990000;">Registration will open 10/1/2012 at 7pm at </span><a href="https://www.bikereg.com/Net/17397"><b><i><span style="color: red;">www.bikereg.com</span></i></b></a></span><br />
<span style="color: #990000; font-family: Verdana, sans-serif;"><br /></span>
<br />
<div style="text-align: center;">
<span style="color: #990000; font-family: Verdana, sans-serif;">We are looking forward to an exciting 2012-2013 indoor training season.</span></div>
<div style="text-align: center;">
<span style="color: #990000; font-family: Verdana, sans-serif;">If anyone has questions regarding the Speed Shop and our upcoming activities please call 301.788.4631 or email kelleyacres@gmail.com</span></div>
<br />K-countryhttp://www.blogger.com/profile/14718429804625033917noreply@blogger.com0tag:blogger.com,1999:blog-3608042509495889793.post-25422124204295270832012-01-02T18:19:00.000-05:002012-01-02T19:56:13.016-05:00Cooling Down. Gearing Up.<div style="text-align: center;">
<span style="font-family: Georgia, 'Times New Roman', serif;">"Kelley Acres" Speed Shop closed out the 2011 season with the final round of the "Top Dog" Time Trial on New Years Eve. </span></div>
<div style="text-align: center;">
<span style="font-family: Georgia, 'Times New Roman', serif;">Once again, Lucas M. of <b><i><a href="http://snappletriteam.com/" target="_blank"><span style="color: red;">Snapple Tri Team</span></a></i></b> 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 <b><i><a href="http://www.ncvc.net/default.aspx" target="_blank"><span style="color: red;">NCVC</span></a></i></b> repeated his performance as well and took top honors in the Men's 40+ Category. Randy B. of <b><i><a href="http://www.avcracing.com/" target="_blank"><span style="color: red;">AVC</span></a></i></b> put in the hard work this fall and set a PR and very impressive win in the Men's 50+ Category. </span></div>
<div style="text-align: center;">
<span style="font-family: Georgia, 'Times New Roman', serif;"><br /></span></div>
<div style="text-align: center;">
<span style="font-family: Georgia, 'Times New Roman', serif;">On the ladies side, Cheryl S. of <b><i><a href="http://teamcf.org/" target="_blank"><span style="color: red;">Team CF</span></a></i></b> had a repeat performance of last winter's effort as Overall Female "Top Dog" and the Women's 40+ Category. Vicki B. of <b><i><span style="color: red;">Team Aquaphor</span></i></b> and <b><span style="color: red;"><i>Frederick Tri Club</i></span></b> 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 <a href="http://www.kelleyacres.net/" target="_blank"><b><i><span style="color: red;">website</span></i></b></a>.</span></div>
<div style="text-align: center;">
<br /></div>
<div style="text-align: center;">
<span style="font-family: Georgia, 'Times New Roman', serif;">Gearing up for the Winter Session we have lots of exciting news to share. </span></div>
<div style="text-align: center;">
<span style="font-family: Georgia, 'Times New Roman', serif;">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! </span></div>
<table align="center" cellpadding="0" cellspacing="0" class="tr-caption-container" style="margin-left: auto; margin-right: auto; text-align: center;"><tbody>
<tr><td style="text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjkJH8c-zxrr8ez_jxo_qrY6WyM53iZQwKJBKPPaKrZtT2uxdSgcIlqfXM3qWf_fTiwSF5Q0T47gJbisB4hVnTKBMAcnH6wcj3wtzgRfQWHO7tCAXwMAxhUvdTt4h6LqIgBhgaYKCrc1PBD/s1600/Coach+Corey.jpg" imageanchor="1" style="margin-left: auto; margin-right: auto;"><img border="0" height="320" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjkJH8c-zxrr8ez_jxo_qrY6WyM53iZQwKJBKPPaKrZtT2uxdSgcIlqfXM3qWf_fTiwSF5Q0T47gJbisB4hVnTKBMAcnH6wcj3wtzgRfQWHO7tCAXwMAxhUvdTt4h6LqIgBhgaYKCrc1PBD/s320/Coach+Corey.jpg" width="239" /></a></td></tr>
<tr><td class="tr-caption" style="text-align: center;"><b>Coach Corey inflicting a pain session</b></td></tr>
</tbody></table>
<br />
<div style="font-size: 13px; text-align: center;">
<span style="font-size: small; text-align: left;"><span style="color: red;"><b>F</b></span></span><span style="font-family: Georgia, 'Times New Roman', serif; font-size: small; text-align: left;"><span style="color: red;"><b>unctional Threshold Power (FTP)</b></span> 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. </span><span style="font-family: Georgia, 'Times New Roman', serif; font-size: small; text-align: left;">Determining your <b><span style="color: red;">FTP</span></b> 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 <span style="color: red;"><b>FTP</b></span> as a guide for maximum performance. </span><span style="font-family: Georgia, 'Times New Roman', serif; font-size: small; text-align: left;"> 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. <span style="color: red;"><b>FTP</b></span> 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. </span></div>
<div style="text-align: left;">
<div style="font-size: 13px;">
<span style="font-size: small;"><span style="font-family: Georgia, 'Times New Roman', serif;"><br /></span></span></div>
<div style="font-size: 13px;">
<span style="font-family: Georgia, 'Times New Roman', serif; font-size: small;">The<b><span style="color: red;"> 2012 Winter Session</span></b> 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 <a href="http://www.bikereg.com/events/Register.asp?EventID=14680" target="_blank"><b><i><span style="color: red;">here</span></i></b></a> to register. If you have signed up for a season class or the FTP class check out the <span style="color: red;"><b><i><a href="http://www.bikereg.com/events/ConfList.asp?EventID=14680" target="_blank"><span style="color: red;">confirmed rider list</span></a> </i></b></span></span><span style="font-family: Georgia, 'Times New Roman', serif; font-size: small;">to confirm your time slot.</span></div>
<div style="font-size: 13px;">
<span style="font-family: Georgia, 'Times New Roman', serif; font-size: small;"><br /></span></div>
<span style="font-family: Georgia, 'Times New Roman', serif;">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). </span><br />
<div style="font-size: 13px;">
<span style="font-family: Georgia, 'Times New Roman', serif; font-size: small;"><br /></span></div>
</div>
<span style="font-size: small; text-align: center;"><div style="text-align: left;">
<span style="font-family: Georgia, 'Times New Roman', serif;">The<span style="color: red;"><b> 2012 Winter "Top Dog" Time Trial Competition </b></span>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. </span><br />
<span style="font-family: Georgia, 'Times New Roman', serif;"><br /></span><br />
<span style="font-family: Georgia, 'Times New Roman', serif;">There is a lot of training to do this winter and we're looking forward to getting started. </span><br />
<span style="font-family: Georgia, 'Times New Roman', serif;"><br /></span><br />
<span style="font-family: Georgia, 'Times New Roman', serif;">Happy New Year!!</span><br />
<span style="font-family: Georgia, 'Times New Roman', serif;"><br /></span><br />
<span style="font-family: Georgia, 'Times New Roman', serif;"><br /></span><br />
<span style="font-family: Georgia, 'Times New Roman', serif;"><br /></span><br />
<span style="font-family: Georgia, 'Times New Roman', serif;"><br /></span></div>
</span>K-countryhttp://www.blogger.com/profile/14718429804625033917noreply@blogger.com0tag:blogger.com,1999:blog-3608042509495889793.post-12089030678203627752011-12-10T19:27:00.001-05:002011-12-13T17:38:10.372-05:00Speed Shop Updates<strong>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. </strong><br />
<br />
<strong>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 </strong><a href="http://www.bikereg.com/events/Register.asp?EventID=14680" target="_blank"><span style="color: red;"><em><strong>BikeReg</strong></em></span></a><strong> all the scoop. You can even check the confirmed rider list to see what your friends are up to. </strong><br />
<strong><br /></strong><br />
<strong>The <span style="color: red;">Functional Threshold Power</span> (<span style="color: red;">FTP</span>) 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 <span style="color: red;">FTP </span>Class is highly recommended. Obtaining your current <span style="color: red;">FTP</span> will allow you to train most efficiently during the CT classes. In addition to Power Zones, the classes will be providing percentages of <span style="color: red;">FTP</span> 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. </strong><br />
<strong>The new ErgVideos are all based on percentages of your <span style="color: red;">FTP</span>. Please consider this class for optimal results for the 10 week Winter Session. </strong><br />
<br />
<table align="center" cellpadding="0" cellspacing="0" class="tr-caption-container" style="margin-left: auto; margin-right: auto; text-align: center;"><tbody>
<tr><td style="text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhv-bZnMHRgh2Sna0zICPUL44t0tOEjfmZ_dS-Kxrqeg5weAWdQT9qMp28_tjKbvRsfwuaWntQngZumS_lWSt7j9UJE1VFnn9e5_BNdSlJEIoPzbnNoV2GiYxgaPBS69YMtIKDVyOy1isAS/s1600/RachelandTanya.jpg" imageanchor="1" style="margin-left: auto; margin-right: auto;"><img border="0" height="320" oda="true" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhv-bZnMHRgh2Sna0zICPUL44t0tOEjfmZ_dS-Kxrqeg5weAWdQT9qMp28_tjKbvRsfwuaWntQngZumS_lWSt7j9UJE1VFnn9e5_BNdSlJEIoPzbnNoV2GiYxgaPBS69YMtIKDVyOy1isAS/s320/RachelandTanya.jpg" width="239" /></a></td></tr>
<tr><td class="tr-caption" style="text-align: center;"><strong>Rachel and Tanya enjoying the ErgVideo workout</strong></td></tr>
</tbody></table>
<div style="text-align: center;">
<strong><span style="color: red;">"Top Dog" Time Trial Report</span></strong></div>
<div align="left" style="text-align: center;">
<br /></div>
<div style="text-align: left;">
<strong>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 <a href="https://www.facebook.com/pages/Snapple-Triathlon-Team/126942994165" target="_blank"><span style="color: red;">Snapple Tri Team</span></a> 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!</strong><br />
<br />
<table align="center" cellpadding="0" cellspacing="0" class="tr-caption-container" style="margin-left: auto; margin-right: auto; text-align: center;"><tbody>
<tr><td style="text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhCiiX0hzxVNq92wDTtDSmnqZtYtw6qoQJDdBClJehM-v8dBjveOeOLPmFyBbpiHwT0jsnIY7f-JyQMwzXojmXxsfKAvqzhLtvRXmESXNGBgk12ASv7Wch4psnWElc64uMb9hyphenhyphenLpo2e4fEf/s1600/LucasMTT.jpg" imageanchor="1" style="margin-left: auto; margin-right: auto;"><img border="0" mda="true" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhCiiX0hzxVNq92wDTtDSmnqZtYtw6qoQJDdBClJehM-v8dBjveOeOLPmFyBbpiHwT0jsnIY7f-JyQMwzXojmXxsfKAvqzhLtvRXmESXNGBgk12ASv7Wch4psnWElc64uMb9hyphenhyphenLpo2e4fEf/s1600/LucasMTT.jpg" /></a></td></tr>
<tr><td class="tr-caption" style="text-align: center;"><strong><em>Lucas sets a new PR and Shop Record for the Men's Overall </em></strong></td></tr>
</tbody></table>
<table align="center" cellpadding="0" cellspacing="0" class="tr-caption-container" style="margin-left: auto; margin-right: auto; text-align: center;"><tbody>
<tr><td style="text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEibhsWJ-bu2_P3RlfMR-1aL8vCGlHAgtoUQ_VjAyIrg8cd8CCqMXlzrR8fE40V8f0JUXO7GnRzuOBxM6yU4JEJAIUdD_QUfXgnHUrOEg0mb_5Qbb2jRy__zHUAr00X5D4ZnI4Euv9aLFiNH/s1600/NathanTT.jpg" imageanchor="1" style="margin-left: auto; margin-right: auto;"><img border="0" height="320" oda="true" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEibhsWJ-bu2_P3RlfMR-1aL8vCGlHAgtoUQ_VjAyIrg8cd8CCqMXlzrR8fE40V8f0JUXO7GnRzuOBxM6yU4JEJAIUdD_QUfXgnHUrOEg0mb_5Qbb2jRy__zHUAr00X5D4ZnI4Euv9aLFiNH/s320/NathanTT.jpg" width="239" /></a></td></tr>
<tr><td class="tr-caption" style="text-align: center;"><strong><em>Current Junior Top Dog Nathan T</em></strong> </td></tr>
</tbody></table>
<table align="center" cellpadding="0" cellspacing="0" class="tr-caption-container" style="margin-left: auto; margin-right: auto; text-align: center;"><tbody>
<tr><td style="text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjtaGin6RZVoyorms9SJ7jJ11dK8vPsvvrr2UyIO9IHK-ykCM3l4tjchCZ7nddR9wj3oUFYFmfwDed1LKxmQMJSAldezPJupSWPjpMxUUoqUIDE_2rWA1qtHq6wEv8Tw3_1IMeSW7EeGXCL/s1600/DonnaPTTT.jpg" imageanchor="1" style="margin-left: auto; margin-right: auto;"><img border="0" oda="true" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjtaGin6RZVoyorms9SJ7jJ11dK8vPsvvrr2UyIO9IHK-ykCM3l4tjchCZ7nddR9wj3oUFYFmfwDed1LKxmQMJSAldezPJupSWPjpMxUUoqUIDE_2rWA1qtHq6wEv8Tw3_1IMeSW7EeGXCL/s1600/DonnaPTTT.jpg" /></a></td></tr>
<tr><td class="tr-caption" style="text-align: center;"><strong><em>Donna PT proudly showing her Top Dog Women's 50+ Time</em></strong></td></tr>
</tbody></table>
<br />
<table align="center" cellpadding="0" cellspacing="0" class="tr-caption-container" style="margin-left: auto; margin-right: auto; text-align: center;"><tbody>
<tr><td style="text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEj-dKJt2YUOqXmwx5rGwSK7A-NXhVj3AYfa2ySUj6fE7DvxavJvdl6ysRjgeucrsbxafXWln3rN4bNBRNRxMFUyRxs8FpPiUbA9qRhUNor_tY804pvBfaQcNLz13t8kqz4fENicZQDaSeK5/s1600/BadgerTT.jpg" imageanchor="1" style="margin-left: auto; margin-right: auto;"><img border="0" oda="true" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEj-dKJt2YUOqXmwx5rGwSK7A-NXhVj3AYfa2ySUj6fE7DvxavJvdl6ysRjgeucrsbxafXWln3rN4bNBRNRxMFUyRxs8FpPiUbA9qRhUNor_tY804pvBfaQcNLz13t8kqz4fENicZQDaSeK5/s1600/BadgerTT.jpg" /></a></td></tr>
<tr><td class="tr-caption" style="text-align: center;"><strong><em>CatBad holds on to the top spot in the Women's 40+ Top Dog</em></strong> </td></tr>
</tbody></table>
<br />
<table align="center" cellpadding="0" cellspacing="0" class="tr-caption-container" style="margin-left: auto; margin-right: auto; text-align: center;"><tbody>
<tr><td style="text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhP6v6HT0RCg86cZZ9zE01qekWVN6gjMIS-b8J-NuJIgVXptjnBXDZzU7go6BY95k6LypRdsS3EyWWqwNCid9L8pkCUxTMweztbjXoNbA-0_hEOYgn1iXqqxetM16tieZWVZ6q_tD6Kz-ec/s1600/MonikaTT.jpg" imageanchor="1" style="margin-left: auto; margin-right: auto;"><img border="0" height="320" oda="true" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhP6v6HT0RCg86cZZ9zE01qekWVN6gjMIS-b8J-NuJIgVXptjnBXDZzU7go6BY95k6LypRdsS3EyWWqwNCid9L8pkCUxTMweztbjXoNbA-0_hEOYgn1iXqqxetM16tieZWVZ6q_tD6Kz-ec/s320/MonikaTT.jpg" width="239" /></a></td></tr>
<tr><td class="tr-caption" style="text-align: center;"><strong>Monika of <a href="http://xocycling.com/wp/" target="_blank"><span style="color: red;">XO Communications/Battley Harley Davidson Cycling Team</span></a> is the current Overall Women's Top Dog leader while RB of <a href="http://www.avcracing.com/" target="_blank"><span style="color: red;">AVC Racing Team</span></a> is holding the top spot in both the Men's 40+ and 50+ categories</strong></td></tr>
</tbody></table>
<strong>For the current standings and information on the next round check out the Speed Shop </strong><a href="http://www.kelleyacres.net/" target="_blank"><span style="color: red;"><strong>website</strong></span></a><strong> under special announcements. </strong><br />
<br />
<strong>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 </strong><a href="https://www.facebook.com/pages/Kelley-Acres-Speed-Shop/37960207796" target="_blank"><span style="color: red;"><em><strong>Facebook Page</strong></em></span></a><strong>.</strong><br />
<br />
<strong>A special shout out to Coach Ray and Coach Vicki for all their help in keeping the Speed Shop running smoothly. </strong></div>
<div style="text-align: center;">
<br />
<strong><span style="color: red;">Thank you for all your support in making this the best season ever at </span></strong><br />
<strong><span style="color: red;">"Kelley Acres" Speed Shop! </span></strong><br />
<strong><span style="color: red;">Happy Holidays, </span></strong><br />
<strong><span style="color: red;">Chris and Fred</span></strong></div>K-countryhttp://www.blogger.com/profile/14718429804625033917noreply@blogger.com1tag:blogger.com,1999:blog-3608042509495889793.post-90301686846883068192011-10-10T19:44:00.000-04:002011-10-10T20:38:32.213-04:00Season 4 "Kelley Acres" Speed Shop<span style="font-size: large;"><span style="font-family: "Helvetica Neue", Arial, Helvetica, sans-serif;"><a href="http://www.kelleyacres.net/"><span style="color: #660000;"><strong><em>"Kelley Acres" Speed Shop</em></strong></span></a> is back for Season 4. Registration opened last Monday and is better than ever!</span><span style="font-family: "Helvetica Neue", Arial, Helvetica, sans-serif;"> There are some exciting new changes starting this Fall. </span></span><br />
<br />
<span style="font-family: "Helvetica Neue", Arial, Helvetica, sans-serif;"><span style="font-size: large;">We are offering the opportunity to attend a<strong> Functional Threshold Power</strong> (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 </span><a href="http://www.bikereg.com/events/Register.asp?EventID=14413"><strong><em><span style="color: #660000; font-size: large;">BikeReg</span></em></strong></a><span style="font-size: large;">.</span></span><br />
<span style="font-size: large;"><br /></span><br />
<span style="font-family: "Helvetica Neue", Arial, Helvetica, sans-serif;"><span style="font-size: large;"><span style="color: #660000;"><span style="color: black;">Also new this fall are</span> </span><i style="color: #660000;"><b><a href="http://www.ergvideo.com/"><span style="color: #660000;">Erg Videos</span></a></b></i>. 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. </span></span><br />
<span style="font-size: large;"><br /></span><br />
<span style="font-family: "Helvetica Neue", Arial, Helvetica, sans-serif; font-size: large;">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! </span><br />
<table align="center" cellpadding="0" cellspacing="0" class="tr-caption-container" style="margin-left: auto; margin-right: auto; text-align: center;"><tbody>
<tr><td style="text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEilREOaQinffKWYnrSfsBMGvSVpSgtmkktPOL16g_slbiYj-l0yJZn5-Ft_ISngpBTPgQhaCk-Q_26GoJ47qa-yhyo0jwXMkbPKR5fdGXNmhHsT5HF_sJOsJ5sGbsLluKa0UMd1hCXDJscr/s1600/Coach+Ray.jpg" imageanchor="1" style="margin-left: auto; margin-right: auto;"><img border="0" height="240" kca="true" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEilREOaQinffKWYnrSfsBMGvSVpSgtmkktPOL16g_slbiYj-l0yJZn5-Ft_ISngpBTPgQhaCk-Q_26GoJ47qa-yhyo0jwXMkbPKR5fdGXNmhHsT5HF_sJOsJ5sGbsLluKa0UMd1hCXDJscr/s320/Coach+Ray.jpg" width="320" /></a></td></tr>
<tr><td class="tr-caption" style="text-align: center;"><strong><em>Welcome Back Coach Ray!</em></strong></td></tr>
</tbody></table>
<br /><div style="border-bottom: medium none; border-left: medium none; border-right: medium none; border-top: medium none;">
<span style="font-family: "Helvetica Neue", Arial, Helvetica, sans-serif;"><span style="font-size: large;">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 </span><a href="http://www.waystationinc.org/turkeytrotinfo.htm"><strong><em><span style="color: #660000; font-size: large;">Turkey Trot</span></em></strong></a><span style="font-size: large;">. She will be leading the Early Bird Tuesday Class this Fall. </span></span></div>
<div style="border-bottom: medium none; border-left: medium none; border-right: medium none; border-top: medium none;">
<span style="font-family: "Helvetica Neue", Arial, Helvetica, sans-serif;"><br /> </span><br />
<table align="center" cellpadding="0" cellspacing="0" class="tr-caption-container" style="margin-left: auto; margin-right: auto; text-align: center;"><tbody>
<tr><td style="text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjkKWNadIQdlWgKPfy-GDYu56QC6Pee2zQ8vTaNdaAoLAXe-CveFfStBSbs_YdPcVSz8LH3krzvW-q5lYXyxfCFq3TaLoXbN_jxV90JcpsZyW2iu8qqsB4BuADrFJiazXgiiO8oWASZAfCQ/s1600/Vicki+Bate+TT.jpg" imageanchor="1" style="margin-left: auto; margin-right: auto;"><img border="0" height="232" kca="true" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjkKWNadIQdlWgKPfy-GDYu56QC6Pee2zQ8vTaNdaAoLAXe-CveFfStBSbs_YdPcVSz8LH3krzvW-q5lYXyxfCFq3TaLoXbN_jxV90JcpsZyW2iu8qqsB4BuADrFJiazXgiiO8oWASZAfCQ/s320/Vicki+Bate+TT.jpg" width="320" /></a></td></tr>
<tr><td class="tr-caption" style="text-align: center;"><strong><em>Welcome Aboard Coach Vicki!</em></strong></td></tr>
</tbody></table>
<div style="border-bottom: medium none; border-left: medium none; border-right: medium none; border-top: medium none;">
<span style="font-family: "Helvetica Neue", Arial, Helvetica, sans-serif;"> </span><span style="font-family: "Helvetica Neue", Arial, Helvetica, sans-serif; font-size: large;">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. </span></div>
<span style="font-size: large;"><br /></span><br />
<span style="font-size: large;"><span style="font-family: "Helvetica Neue", Arial, Helvetica, sans-serif;">If you haven't signed up go to the </span><i style="font-family: "Helvetica Neue", Arial, Helvetica, sans-serif;"><span style="color: #660000; font-family: Georgia, "Times New Roman", serif;"><b><a href="http://www.kelleyacres.net/"><span style="color: #660000; font-family: "Helvetica Neue", Arial, Helvetica, sans-serif;">Speed Shop Website</span> </a></b></span></i><span style="font-family: "Helvetica Neue", Arial, Helvetica, sans-serif;"> and check out the schedule. From there go to <i><b><a href="http://www.bikereg.com/events/register.asp?eventid=14413" style="color: #660000;">BikeReg </a></b></i> to see what is available. </span></span><span style="font-family: "Helvetica Neue", Arial, Helvetica, sans-serif; font-size: large;">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. </span><br />
<br />
<span style="font-family: Arial; font-size: large;">We are looking forward to the best season ever! Thanks for all your support! </span><br />
<br />
<span style="font-family: Arial; font-size: large;">Look for more exciting news in the next few weeks. </span><br />
<br />
<span style="font-family: Arial; font-size: large;">Chris</span><br />
<br /></div>
K-countryhttp://www.blogger.com/profile/14718429804625033917noreply@blogger.com2tag:blogger.com,1999:blog-3608042509495889793.post-25460442350222335402011-03-13T20:06:00.002-04:002011-09-06T18:40:29.310-04:00It's a Wrap!<em><span style="font-family: "Trebuchet MS", sans-serif; font-size: large;">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. </span></em><br />
<br />
<em><span style="font-family: Trebuchet MS;"><span style="font-size: large;">The "Top Dog" Time Trial sponsored by </span><a href="http://www.wheelbasebikes.com/"><span style="color: #783f04; font-size: large;"><strong>Wheel Base Bikes</strong></span></a><span style="font-size: large;"><span style="color: #783f04;"><strong>,</strong> </span></span><a href="http://www.rawindulgence.com/"><strong><span style="color: #783f04; font-size: large;">Raw Revolution</span></strong></a><span style="font-size: large;"><span style="color: #783f04;">, <strong><a href="http://www.justinsnutbutter.com/"><span style="color: #783f04;">Justin's Nut Butter</span></a></strong></span> and of course </span><a href="http://www.kelleyacres.net/"><strong><span style="color: #783f04; font-size: large;">"Kelley Acres" Speed Shop</span></strong></a><span style="font-size: large;"> had close to 70 riders participating this Winter Session. </span></span></em><br />
<em><span style="font-family: Trebuchet MS;"><span style="font-size: large;">In the Men's Overall Category Lucas M. of <strong><a href="http://www.snappletriteam.com/"><span style="color: #783f04;">Team Snapple</span></a></strong>, held his 1 sec.lead over Nate W, member of the US National U23 team and<span style="color: #783f04;"> </span></span><a href="http://www.calgiantcycling.com/"><strong><span style="color: #783f04; font-size: large;">California Giant Cycling Team</span></strong></a><span style="font-size: large;">. 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<span style="color: #783f04;"> <strong><a href="http://www.fredericktriathlonclub.com/"><span style="color: #783f04;">Frederick Tri Club</span></a></strong></span> 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 </span><a href="http://www.brooksrunning.com/"><strong><span style="color: #783f04; font-size: large;">Brooks</span></strong></a><span style="font-size: large;"> ,was quite motivated at this point and blows out a 16:47. A new shop record. Then there is Princess Cheryl of </span><a href="http://teamcf.org/"><span style="color: #783f04; font-size: large;"><strong>Team CF</strong></span></a><span style="font-size: large;"><strong>. </strong>Training for the early season, <strong><a href="http://www.cape-epic.com/">Absa Cape Epic</a></strong>, 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. </span></span></em><br />
<em><span style="font-family: Trebuchet MS;"><span style="font-size: large;">In the Men's 40+ Category, Ray T. of </span><a href="http://www.ncvc.net/"><strong><span style="background-color: white; color: #783f04; font-size: large;">NCVC</span></strong></a><span style="font-size: large;">, saved <span style="color: black;">his</span> 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 <strong><a href="http://www.ncvc.net/"><span style="color: #783f04;">NCVC</span></a></strong><span style="color: #783f04;"> </span>decided to pay a visit to the Shop for a go and bested Greg's time by 7 sec. Then along comes Lumpy of <span style="color: white;"><strong><span style="color: #783f04;">AVC.</span> </strong></span><span style="color: black;"><span style="color: black;">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.</span> </span></span></span></em><br />
<br />
<em><span style="font-family: Trebuchet MS;"><span style="font-size: large;">On to the fun Combined 80+ Categories. Riders combined ages must equal 80 or more. Steve W. of </span><a href="http://www.abrtcycling.com/"><strong><span style="color: #783f04; font-size: large;">ABRT</span></strong></a><span style="font-size: large;"> and Ray T. of <strong><a href="http://www.ncvc.net/"><span style="color: #783f04;">NCVC</span></a></strong><span style="color: #783f04;"> </span>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 </span><a href="http://www.fredericktriathlonclub.com/"><strong><span style="color: #783f04; font-size: large;">Frederick Tri Club</span></strong></a><span style="font-size: large;"> 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!!</span></span></em><br />
<br />
<em><span style="font-family: Trebuchet MS;"><span style="font-size: large;">Full Results are at </span><a href="http://www.kelleyacres.net/"><strong><span style="color: white; font-size: large;">www.kelleyacres.net</span></strong></a></span></em><br />
<em><span style="font-family: Trebuchet MS;"> </span></em><br />
<div style="text-align: center;">
<em><span style="font-family: Trebuchet MS;"><strong>Here are a few pictures from the past week</strong></span></em></div>
<br />
<div class="separator" style="clear: both; text-align: center;">
<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgG81ue4TMncZzUZEoZH44Jydc8WrAdWxpu68YpDOIKPM21cnFFRJGrCgqueHTTJiECHTtpDdgGp-JIGjCy15ZPZ4NtHTltduo-G7Eb8dqFW0F9BER1Gnlqt6VigsnoorPghYf5WieOUE-I/s1600/P3100004.JPG" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" height="240" q6="true" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgG81ue4TMncZzUZEoZH44Jydc8WrAdWxpu68YpDOIKPM21cnFFRJGrCgqueHTTJiECHTtpDdgGp-JIGjCy15ZPZ4NtHTltduo-G7Eb8dqFW0F9BER1Gnlqt6VigsnoorPghYf5WieOUE-I/s320/P3100004.JPG" width="320" /></a></div>
<div class="separator" style="clear: both; text-align: center;">
<em><span style="font-family: "Trebuchet MS", sans-serif;"><strong>The Thursday Night Family with a few house guests missing Tsahai, Catie, and Jim</strong></span></em></div>
<div class="separator" style="clear: both; text-align: center;">
<br /></div>
<div class="separator" style="clear: both; text-align: center;">
<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEiLfVZb_GaPxqKGWbTyzHFMSZ-cwMTnpmSxJbVn62y7raloK-qSuP9c4bl8YbEkgzAkiiAHd1PPY77yynd03rmUB_KMMpitSUhIphT5v0yx-OMES0koJB3vi1hVKyyzJsmnSeSIVdkuiS6_/s1600/P3120001.JPG" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" height="240" q6="true" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEiLfVZb_GaPxqKGWbTyzHFMSZ-cwMTnpmSxJbVn62y7raloK-qSuP9c4bl8YbEkgzAkiiAHd1PPY77yynd03rmUB_KMMpitSUhIphT5v0yx-OMES0koJB3vi1hVKyyzJsmnSeSIVdkuiS6_/s320/P3120001.JPG" width="320" /></a></div>
<div class="separator" style="clear: both; text-align: center;">
<em><span style="font-family: "Trebuchet MS", sans-serif;"><strong>Fast Hannah getting ready to take a run at defending her TT championship</strong></span></em></div>
<div class="separator" style="clear: both; text-align: center;">
<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhD3W__Ir5nzIV1YAsr6LSuG4DF_zgrC6GMrXOmfjcJVzL-o_nuz_HIO5T-MmJ81m_UohnBWaADDGyw_UpqmsXrxjqPyQHkdZroOUNc9jAa4p3SF0H4CyuWbvJ-HHb6_UKZdUppcSmUtOIp/s1600/P3120003.JPG" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" height="240" q6="true" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhD3W__Ir5nzIV1YAsr6LSuG4DF_zgrC6GMrXOmfjcJVzL-o_nuz_HIO5T-MmJ81m_UohnBWaADDGyw_UpqmsXrxjqPyQHkdZroOUNc9jAa4p3SF0H4CyuWbvJ-HHb6_UKZdUppcSmUtOIp/s320/P3120003.JPG" width="320" /></a></div>
<div class="separator" style="clear: both; text-align: center;">
<em><span style="font-family: "Trebuchet MS", sans-serif;"><strong>Combined Age TT Partners Bob and Hannah! Bob just finished a personal best TT!!</strong></span></em></div>
<div class="separator" style="clear: both; text-align: center;">
<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgF1bY8MsBsCQobNA_fTh0ELUnzBUhTltACQlXb9N1MkkJKpN6WCPOteCV7YPSFA6WNGw8hvcwK_O_XDvU3Wp9V-dhkGlIZoS-cYpL9ncoNYjwLLEm5QfsSe1qnMMdwenOiNb139E6I1Ktr/s1600/P3120006.JPG" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" height="240" q6="true" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgF1bY8MsBsCQobNA_fTh0ELUnzBUhTltACQlXb9N1MkkJKpN6WCPOteCV7YPSFA6WNGw8hvcwK_O_XDvU3Wp9V-dhkGlIZoS-cYpL9ncoNYjwLLEm5QfsSe1qnMMdwenOiNb139E6I1Ktr/s320/P3120006.JPG" width="320" /></a></div>
<div class="separator" style="clear: both; text-align: center;">
<em><span style="font-family: "Trebuchet MS", sans-serif;"><strong>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!</strong></span></em></div>
<div class="separator" style="clear: both; text-align: center;">
<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEg-oN987_FsdCSI85ZSdJeb5hS0zFTxDSOC3J33gOrOFXuUfLgTSsJg3kzQ_VHNUl8xx3W3d42Z_Cii3-d08gl5c5uVmZ6tzdhl_e_upe9Kh7YjLLd8ix2WXeaxW4SKFgeU0GOGR63xI_Ov/s1600/P3060004.JPG" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" height="240" q6="true" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEg-oN987_FsdCSI85ZSdJeb5hS0zFTxDSOC3J33gOrOFXuUfLgTSsJg3kzQ_VHNUl8xx3W3d42Z_Cii3-d08gl5c5uVmZ6tzdhl_e_upe9Kh7YjLLd8ix2WXeaxW4SKFgeU0GOGR63xI_Ov/s320/P3060004.JPG" width="320" /></a></div>
<div class="separator" style="clear: both; text-align: center;">
<em><span style="font-family: "Trebuchet MS", sans-serif;"><strong>Princess Cheryl S. of the Wednesday Night Family and "Top Dog" Winter Session Women's Overall TT Champ and holds the course record</strong></span></em></div>
<table align="center" cellpadding="0" cellspacing="0" class="tr-caption-container" style="margin-left: auto; margin-right: auto; text-align: center;"><tbody>
<tr><td style="text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjaMpkV1mwKWmJAP4rSht9y7vosvFV-wDp_OihIIPo_MYv02Wua2MPwVUi-koxcT-g6WbZ1QGMM7zMt2fxrg-kHrm_XAO8L8MREMRvo1dt-lJmH9RBs_hHw_lLSi5OxdWDuVu7GIYBq0ROr/s1600/MattC.jpg" imageanchor="1" style="margin-left: auto; margin-right: auto;"><img border="0" height="150" q6="true" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjaMpkV1mwKWmJAP4rSht9y7vosvFV-wDp_OihIIPo_MYv02Wua2MPwVUi-koxcT-g6WbZ1QGMM7zMt2fxrg-kHrm_XAO8L8MREMRvo1dt-lJmH9RBs_hHw_lLSi5OxdWDuVu7GIYBq0ROr/s200/MattC.jpg" width="200" /></a></td></tr>
<tr><td class="tr-caption" style="text-align: center;"><em><span style="font-family: "Trebuchet MS", sans-serif;"><span style="font-size: small;"><strong>Matt C. with his Championship of the World Belt. 16yrs. old and finishes 8th in the Men's Overall TT</strong></span> </span></em></td></tr>
</tbody></table>
<div class="separator" style="clear: both; text-align: center;">
<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEi2r44ZB-HpEkFStHeb-5UJ8t1zn7aYsZBo6TIdSZkaiueeuMpEr74QGAQQsd1kfC8lzTBqrAw3oe7byMr52Aom_PFrljJ6-_TtLmipBExigkjKJ4rLC7jcko7ZDRV1H6jsesZ55KG9We29/s1600/P1020025.JPG" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" height="240" q6="true" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEi2r44ZB-HpEkFStHeb-5UJ8t1zn7aYsZBo6TIdSZkaiueeuMpEr74QGAQQsd1kfC8lzTBqrAw3oe7byMr52Aom_PFrljJ6-_TtLmipBExigkjKJ4rLC7jcko7ZDRV1H6jsesZ55KG9We29/s320/P1020025.JPG" width="320" /></a></div>
<div class="separator" style="clear: both; text-align: center;">
<em><span style="font-family: "Trebuchet MS", sans-serif;"><strong>Lucas M of Team Snapple. Overal "Top Dog" Men's TT Champ</strong> </span></em></div>
<span style="color: white; font-family: "Trebuchet MS", sans-serif; font-size: large;"><em>Thanks to everyone for such a fantastic indoor season. See you on the road. It's a wrap!</em></span>K-countryhttp://www.blogger.com/profile/14718429804625033917noreply@blogger.com1tag:blogger.com,1999:blog-3608042509495889793.post-14824770569839350372011-03-06T20:04:00.002-05:002011-03-06T20:13:19.623-05:00Rollin' Rollin' Rollin'<em><span style="font-family: Arial, Helvetica, sans-serif; font-size: large;">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. </span></em><br />
<em><span style="font-family: Arial; font-size: large;">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. </span></em><br />
<br />
<table align="center" cellpadding="0" cellspacing="0" class="tr-caption-container" style="margin-left: auto; margin-right: auto; text-align: center;"><tbody>
<tr><td style="text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEheQJr5nQOIDpsUwK0W8gR2gHrPbRXoJgxKUj37cHPgbciDEyX_TvealTRaLZD9u5H4zRXKNSJqgzpxO4udj0XhGV2EBeZ8vTz7RjnqIOaoZ9Xu6YuUFV5wNmrdp4384v4z3QTYh6yUUZj_/s1600/P3060004.JPG" imageanchor="1" style="margin-left: auto; margin-right: auto;"><img border="0" height="240" l6="true" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEheQJr5nQOIDpsUwK0W8gR2gHrPbRXoJgxKUj37cHPgbciDEyX_TvealTRaLZD9u5H4zRXKNSJqgzpxO4udj0XhGV2EBeZ8vTz7RjnqIOaoZ9Xu6YuUFV5wNmrdp4384v4z3QTYh6yUUZj_/s320/P3060004.JPG" width="320" /></a></td></tr>
<tr><td class="tr-caption" style="text-align: center;"><em><strong>Cheryl happy to have her breath back</strong></em></td></tr>
</tbody></table><div style="border-bottom: medium none; border-left: medium none; border-right: medium none; border-top: medium none;"><em><span style="font-family: Arial; font-size: large;">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. </span></em></div><div style="border-bottom: medium none; border-left: medium none; border-right: medium none; border-top: medium none;"><span style="font-size: large;"><br />
</span></div><em><span style="font-family: Arial; font-size: large;">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. </span></em><br />
<span style="font-size: large;"><br />
</span><br />
<em><span style="font-family: Arial; font-size: large;">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. </span></em><br />
<em><span style="font-family: Arial; font-size: large;">Full results at <a href="http://www.kelleyacres.net/"><strong><span style="color: white;">www.kelleyacres.net</span></strong></a></span></em><br />
<span style="font-size: large;"><br />
</span><br />
<em><span style="font-family: Arial; font-size: large;"><strong><span style="color: white;">What's next?</span></strong> </span></em><br />
<em><span style="font-family: Arial; font-size: large;">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. <strong><span style="color: white;">Ride! Ride! Ride!</span></strong></span></em><br />
<br />
<em><span style="font-family: Arial; font-size: large;">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 <a href="mailto:KAspeedshop@googlegroups.com"><strong><span style="color: white;">KAspeedshop@googlegroups.com</span></strong></a> to be in the loop. </span></em><br />
<span style="font-size: large;"><br />
</span><br />
<em><span style="font-family: Arial; font-size: large;">Here are a few resources to help out:</span></em><br />
<em><span style="font-family: Arial; font-size: large;"><strong><a href="http://www.usatriathlon.org/">USA Triathlon</a></strong></span></em><br />
<span style="font-family: Arial; font-size: large;"><a href="http://www.fredericktriathlonclub.com/"><strong><em>Frederick Triathlon Club</em></strong></a><em><strong> </strong>is a support and social group for triathletes and multisport athletes of various abilities and ages in and around the Frederick area</em></span><br />
<em><span style="font-family: Arial;"><a href="http://www.racinemultisports.com/"><strong><span style="font-size: large;">Racine MultiSports</span></strong></a><span style="font-size: large;"> 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. </span></span></em><br />
<span style="font-family: Arial;"><a href="http://www.frederickpedalers.org/"><em><strong><span style="font-size: large;">Frederick Pedalers</span></strong></em></a><em><span style="font-size: large;"> <span style="font-family: Arial, Helvetica, sans-serif;">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. </span></span></em></span><br />
<em><span style="font-family: Arial;"><a href="http://www.wheelbasebikes.com/"><strong><span style="font-size: large;">Wheel Base Bikes</span></strong></a><span style="font-size: large;"><strong> </strong>offering a variety of rides from the shop in Downtown Frederick</span></span></em><br />
<em><span style="font-family: Arial; font-size: large;"><strong><a href="http://www.bikepptc.org/">Potomac Pedalers</a></strong></span></em><br />
<em><span style="font-family: Arial;"><span style="font-size: large;"><strong>Frederick Bike Rats - </strong>a friendly group of people that can ride together in a challenging group </span></span></em><em><span style="font-family: Arial;"><span style="font-size: large;">send an email to </span><a href="mailto:frederickbikerats@googlegroups.com"><span style="font-size: large;">frederickbikerats@googlegroups.com</span></a><span style="font-size: large;"> to get on their ride list~but ya gotta be friendly. </span></span></em><br />
<em><span style="font-family: Arial; font-size: large;">On the road, mt. bike and cyclocross racing scene check out:</span></em><br />
<em><span style="font-family: Arial;"><a href="http://www.mabra.org/"><strong><span style="font-size: large;">Mid Atlantic Bicycle Racing Association</span></strong></a><span style="font-size: large;"> (MABRA) for regional racing information</span></span></em><br />
<span style="font-family: Arial;"><strong><em><a href="http://www.usacycling.org/"><span style="font-size: large;">USA Cycling</span></a></em></strong><span style="font-size: large;"> </span></span><br />
<br />
<span style="color: white; font-family: Arial; font-size: large;"><strong>Get Involved:</strong></span><br />
<span style="font-family: Arial;"><a href="http://frederickbicyclecoalition.com/wordpress/"><strong><em><span style="font-size: large;">Frederick Bicycle Coalition</span></em></strong></a><span style="font-size: large;"><strong><em> </em></strong> <em>a member driven non-profit organization devoted to making Frederick City and County a better place to bicycle.</em></span></span><br />
<br />
<span style="font-family: Arial;"><em><span style="font-size: large;"><strong><span style="color: white;">A special thanks to Coach Ray for inflicting pain AND all the behind the scenes help in keeping the Speed Shop running smooth.</span></strong> </span></em></span>K-countryhttp://www.blogger.com/profile/14718429804625033917noreply@blogger.com0