KASS 2018 Fall Update

 "Kelley Acres" Speed Shop (KASS) is ready for Season 11!  

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 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.  

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. 

This is our white board. It gets more entertaining each week.

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 KASS website and registration will be on BikeReg opening on 9/30/18 at 7:00 pm.  We continue onward into the new season with our motto "Fun is Manatory"!

We have added some bling to the KASS for the new season!

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.

KASS will continue to offer random classes and long endurance rides based on the weather. 

If you have any questions please do not hesitate to reach out anytime. 

Chris Kelley 

"Kelley Acres" Speed Shop

301.788.4631

USA Cycling Level 2 Coach

Category 1 USCF 

www.kelleyacres.net

Speed Shop Blog

Google Group

"Like" us on Facebook at "Kelley Acres" Speed Shop

End of Summer Update

Hello from "Kelley Acres" Speed Shop!

The "Kelley Acres" Speed Shop (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 Tour of Frederick, The National Clustered Spires High Wheel Race,  The Maryland Endurance Challenge to the Gran Fondo National Championships our area offers a variety of events that bring cycling enthusiasts from all over.  The local government has worked hard on bikeways and trails which has helped us to become an official "Bicycle Friendly Community".   The Frederick Road Cycling 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 mountain biking in the region.  Strava 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!

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. "Fun is Mandatory" is still our motto.  As we gear up for the 2017-2018 Season we will be offering 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.  We are finalizing the details of this class and the 2017 Fall Class Schedule and will post the details soon. 

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 HERE.

If you have any questions please call or email 301.788.4631 or kelleyacres@gmail.com

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!  

Tracey Deweese taking on the Six Pillars Century this spring! Check that box!

Janelle Hubbard, Speed Shop coached athlete earns 2nd place at the USA Cycling Masters Nationals Championships W45+  this spring!

Kent "Mr. Sparkle" Gubler and Bruce Mort at the Maryland Endurance Challenge promoted by a fan favorite Duncan Glenday!

Lib Rood conquering the National 24hr Challenge in Michigan 

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.  

Darell "Moose" Grove, another fan favorite at KASS collected his first podium this summer
at the Shenandoah Time Trail!

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

Early Bird Tuesday Simon podiums the  M45+  strong man 52 mile Gravel Race up Spruce Knob

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.  
photo credit: William Smith

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!  Look for him on the cyclocross scene this Fall photo credit: Igda Warner

Winter IS coming!

The Fall session is moving along beautifully and with only three weeks of classes left the time has come to accept that Winter IS coming!   On Sunday, December 11th at 7:00 pm  the registration for the 10 week Winter Session will go live on BikeReg.  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.  

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 Google Group or your email if the weather looks bad.  

As always if you have any questions call or email. 

Ride on....
Chris

We're Back!!!

Yes we are!!  "Kelley Acres" Speed Shop 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!

Now it's time to bring you up to speed on what we have coming up.

On September 14th at 6:30 pm we will once again offer an Intro to Computrainer Class 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 8 week Fall Performance Session 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.

The 8 week Fall Performance Session 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.  
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 Functional Threshold Power (FTP).  These will be held October 12th at 6:30pm and October 15th at 9:30am . 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.  
Registration will again be on www.bikereg.com. It will open on October 3, 2016 at 7:00pm.  You will be able to register for the FTP Class and/or the 8 week Fall Performance Session. 

Long Endurance Classes
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.

Junior Class?
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?  

Welcome Back Coach Ray and Coach Lucas! 
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.  

If you have any questions regarding the upcoming events please email kelleyacres@gmail.com or visit www.kelleyacres.net

Winter Is On The Way!

FALL UPDATE

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! 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. 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.

THE GOOD STUFF

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 www.bikereg.com.  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. 

Registration will open next Sunday, December 6th at 7pm.  

THE BETTER STUFF

We have teamed up with Velocity Sportwear (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 
Hoodie Order Link

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! 

IMPORTANT ORDERING INFO - Velocity Sportwear 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!  

Sneak Peek

Happy Holidays! 

New Season Fresh Start

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. 

Registration will be opening on Monday, October 5th at 7:00pm at BikeReg.  There will be no classes the week of Thanksgiving (November 23rd). This is a rest week. 

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.  

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. 

The Fall Session is designed progressively to prepare for the 10 week Winter Session. 

We will also be running our random 2-3 hr endurance classes when the weather starts to challenge us. 

All the class details and more are available on the website at www.kelleyacres.net

If you have any questions please call Chris at 301.788.4631 or email kelleyacres@gmail.com

Coaching 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  "Kelley Acres" Speed Shop.

COACHING ADDITION

It is my pleasure to announce the addition of Coach Lucas McCollum 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 Team Bike Doctor. We are excited to have Lucas back!

Lucas on the top step of the Poolesville Road Race winning the Pro 1,2,3 race

Coach Ray 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  National Capital Velo Club.

As many of you know Coach Vicki 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.

INTRODUCTORY CLASS

This year we are offering Two Introductory Classes.  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 September 16th at 6:30pm.  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.

Enjoy these last few weeks of summer! 

We Did It!!

The 2015 "Kelley Acres" Speed Shop Winter Session is complete!  

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. 

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 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. 

Shout Outs!

Lucas finishing up another session in the Speed Shop this winter

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 Team Bike Doctor.  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!  

No Caption Necessary

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! 

Resources

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. 

Antietam Velo Club  - an inclusive competitive cycling club out of Hagerstown, MD dedicated to supporting and promoting the bike racing in the Mid-Maryland area

DC Randonneurs - bicycle rides that are long-distance, unsupported, non-competitive, and time limited

Frederick Bike Rats Google Group -a forum for fun, inclusive local group rides in Frederick email:  frederickbikerats@googlegroups.com

Frederick Pedalers -  is a non-profit volunteer-led organization that promotes bicycling in Frederick County by leading rides, conducting cycling classes and cycling outreach activities



Frederick Velo/Bike Doctor Frederick a competitve cycling club in Frederick, MD that includes road, mountain, cyclocross and downhill racing. 

Frederick Velo Yahoo Group  a race oriented group ride centered around the Tuesday Night Worlds leaving from Glade Elementary

Mid Atlantic Bicycle Racing Association - primary resource for all road racing information in the Mid Atlantic

Mid Atlantic Time Trial Series (MATTS) a fantastic series of 5 Time Trials, aka  "the race of truth", held throughout the spring and summer

Racine MultiSports family focused multi-sport endurance races 

Team Integrity Cycling  - a competitive cycling club located in the Eastern Panhandle of West Virginia

Thank you again for making this a fantastic season!  See you on the road!  Chris

Shop News and Winter Session Update

Hello Everyone!
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.

Leg speed drill in the Weds night class

The Saturday Class having some fun with lots of Duncans.  It wasn't all pain and suffering this Fall. We managed to have some fun along the way. 

 Winter Session Update

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 www.kelleyacres.net   or go to BikeReg

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.  Please note the cancellation policy.  

   

                                            Winter Training Tips

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 VeloNews can provide some insight on why functional movements are important.

If you have any questions contact me at kelleyacres@gmail.com or 301.788.4631

    Happy Thanksgiving!

Up Next...Season 7!

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 each year since 2008.  It is true not all the shenanigans that go on in the pain cave would be appropriate for television but having some fun while sharing the pain one pedal stroke at a time makes the darker days of fall and winter go by a little faster.   

Fall Session Information

When: 10/20/2014 - 12/20/2014 check out the class schedule on the website
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. 

What: 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
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.

Cost: 1 class per week $179 or 2 classes per week for $315

Registration: Opens 9/21/14 at 7pm on BikeReg

*5 rider minimum for all classes except Tuesday Early Bird is a 6 rider minimum
*No classes the week of Thanksgiving - this is a REST week.
*Cadence sensors are available - you will need a magnet, some are compatible, available for $5 if you need one
*Trainer skewers are required - available for $12 if you need one

Any questions please call 301.788.4631 or email kelleyacres@gmail.com

Summer Update

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.  

Near and Dear 

Just one of many interesting classes with Jim

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.  

Travel Section

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. 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!

"Kelley Acres" Speed Shop socks in Tuscany

Congratulations

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 Ironman Chattanooga.  

Stay tuned for the Fall 2014 Season 7 Update

On the Road!!

A BIG Thank You to everyone that signed up for the Fall and Winter CompuTrainer classes!    Despite Mother Nature torturing us with frigid temperatures, snow, and  icy roads the Fall and Winter season went great!   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 accomplished just that and more.   We were even able to help take the edge off by adding some long endurance Sunday rides going all over Europe with fun ErgVideos.

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. 

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!  

Antietam Velo Club  - an inclusive competitive cycling club dedicated to supporting and promoting the bike racing in the Mid-Maryland area

DC Randonneurs - bicycle rides that are long-distance, unsupported, non-competitive, and time limited

Frederick Bike Rats Google Group -a forum for fun, inclusive local group rides in Frederick email:  frederickbikerats@googlegroups.com

Frederick Pedalers -  is a non-profit volunteer-led organization that promotes bicycling in Frederick County by leading rides, conducting cycling classes and cycling outreach activities

Frederick Velo Yahoo Group  a race oriented group ride centered around the Tuesday Night Worlds leaving from Glade Elementary

Frederick Triathlon Club provides a social setting where triathletes and multisport athletes of all abilities can learn and discuss the sport of triathlon and multisport offshoots

Mid Atlantic Bicycle Racing Association - primary resource for all road racing information in the Mid Atlantic

Mid Atlantic Time Trial Series (MATTS) a fantastic series of 5 Time Trials, aka  "the race of truth", held throughout the spring and summer

Racine MultiSports family focused multi-sport endurance races 

Team Integrity Cycling  - a competitive cycling club located in the Eastern Panhandle of West Virginia

Camps and Clinics

Michaux MTB School - great place to hone your mountain bike skills with top local pros

Cat 4 Women's Race Clinic 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

April 27th: https://www.bikereg.com/22873

May 4th: https://www.bikereg.com/22988

Cycling Camp San Diego comes to the right coast

Go to the Warrenton Camp

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!

Happy Spring!

February Focus

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.

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.  

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. NOW 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.  

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. 

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!

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

Shop Notes

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, Training with Power Information which can help answer additional questions. 

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.

Remember if you want to find a sub, switch classes or need to communicate with the group send and email to kaspeedshop@googlegroups.com

2014 Up and Running!

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. 

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! 

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.

Saturday Morning 10:30am FTP class 

The Healing Cyclist

Dave Weiner FTP Class - before picture

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 The Healing Cyclist  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!

Shop Notes

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. 

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!  

Onward to Week 2!