Hot! Hot! Hot!

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

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

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

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

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

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

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

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

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

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

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

Full Tilt

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

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



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

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

Navy Collegiate Cycling Team led by Jim W.

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

Announcing the 2011 "Top Dog" Winter Time Trial Competition

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



Speed Shop Housekeeping

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

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

Please read carefully our policy on cancellations. 

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

And The Winners Are....

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



"Top Dog" Lucas M. takes the win!

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

Hannah tearing up the road



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





Ray T with his swag from the 40+ Win

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

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



Greg rolling in for the Early Bird Tuesday class



Vicki B's welcome back to training!

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

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

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

THANKS AGAIN TO THE SPONSORS FOR ALL THEIR SUPPORT!

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

UPDATE!!!!

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

DO NOT PANIC! 

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

SOME VERY EXCITING NEWS! 

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

FALL "TOP DOG" TIME TRIAL UPDATE

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

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

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

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Wishing Everyone a Wonderful Holiday Season from

"Kelley Acres" Speed Shop

Winter Session Update and More!

Winter Session Update!

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

Functional Threshold Power (FTP) Testing Class

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

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

Fall "Top Dog" Time Trial Competition

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

Check this out....Reindeer Rescue Run

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

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

Calling all Junior Cyclists!

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

**Gift Certificates Available

Winter Schedule, Socks, Updates

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

Speed Shop Socks are in.....

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

"Top Dog" Time Trial Update

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

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

Junior  Riders Are You Out There?

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

Wishing everyone a Happy Thanksgiving

TT Update! Cross Training and Compression Gear

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

Thanks to our sponsors WheelBase Bikes , Raw Revolution and Justin's Nut Butter for all their generous support.  Top Dog's will receive a free basic bike maintainance overhaul from WheelBase , and lots of great products from Raw Revolution and Justin's Nut Butter.
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 Heading into the Fall and Winter months as we start to lose daylight the outdoor riding season becomes abbreviated.  With holidays just around the corner finding ways to maintain fitness is important.  For me it is a subtle pressure to find other ways to keep moving.  All spring and summer, in addition to riding my bike I am filling my days with all kinds of activities.  When the time changes, I start to get claustrophobic as the sun sets. 

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

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

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

Here are a few from my collection!

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

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

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

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