DIY Bike Snow Tires

Pretty awesome and cheap solution if you're a die-hard winter biker: http://news.cnet.com/8301-17938_105-20026081-1.html?tag=mncol;txt

X-Skiing

Going up tomorrow around 8:00 for about an hour up at sink hollow if any one is interested

Saints to Sinners Relay

Registration is now open for the Saints to Sinners relay race. The race takes place on July 30-31. As the name implies, this course starts in SLC, travels through rural and scenic Utah/Arizon and ends in the Las Vegas valley.

There are 30 legs divided between 5 or 10 member teams (my math says 3 or 6 legs per racer). The legs vary in length and elevation.

Registration fee for the Saints to Sinners Bike Relay 2011 is $1,250.00 per 10 person team ($125 person), $750.00 per 5 person team ($150 per person). A portion of all proceeds will go toward researching a cure for ALS – Lou Gehrig’s Disease.

Visit the site for more info...

Personally I'd prefer a 5 racer team, so if we have more than 5 that want to race, let's try and get two 5 racer teams going. If we come up short on the second team, I'm sure we can recruit others in the local biking scene or place an ad.

So who's in? Leave a comment with your commitment or questions...

After Dark Ride

Green Canyon Friday 7:30pm Rex's House or 8:00pm at Green Canyon Mtn bike ride Make sure you bring you light and this is a nice trail that even the Huffy Mtn bike could handle and do really fun. October 22

Wear your orange because the hunters are getting ready for the early morning deer hunt. They should have enough alcohol in their system to where bike handle bars look like deer antlers. They may want to get an early start.

Saturday

East Canyon Meeting at the tracks in Nibley at 9:00am

MTN BIKE

It is that time Friday evening about 8:00 pm ride from Rex's and do the River trail. It will be dark and even the huffy mtn bike can make this ride. It is a good first time dark ride

Tour De St. George

I'm really thinking about traveling to St. George this fall. If any of you want to get away to the South for the UEA weekend let me know. I would like to participate in the Tour De St. George and I need a good excuse to start the winter out with one last ride before the snow flies. This is a ride not a race... and it is fun. It has some challenging terrain. It is not a flat course but it is a fun course.

This was my first ever organized ride last year. I participated in the 30 miler... and in the spring I did the century. The century was tough but that was my second organized ride and my very first century. I did it by myself. If I were to rate the difficulty it would be similar to the Tour of Wellsvilles. With all of our training and a few pickup rides between, the century can be done. If your don't want to do the century you could always do the metric century or if you just want a good excuse to dust off your bike you could do the 30 miler... I promise I won't make fun of you, remember I did this last year... you have to start somewhere. The food and beverages have been well stocked in the past with plenty of rest stops and lunch provided. It took me 7 hours last spring to complete the century but there were a lot of factors... there were wind gusts up to 30 mph, it was my first century and I was doing this alone, just to name a few.

Let me know if you are interested. I plan on going down with my family. We have typically made a weekend of it. You can get more details here:

http://spingeeks.com/falltour.html

LOTOJA

Well congrats everyone. What a Blast!!! That was a lot of fun. I know for those that were sick not as much but it was great to ride with each of you. Congrats to Jeremy Dustin for Second Place!

Dinner

So a Dinner for us that have been riding? If interested please reply with how many would come (yes kids) and see if we can get it worked out. I need to know today and then we will decide time and place it will be Friday Night at 5:00 at Rex's House. I will provide something of a baked chicken alfredo pasta. Please bring your own chairs.

Thanks

I just wanted to thank all you guys for the training this past season. All of you have been great encouragement and inspiration to me. I've felt like I've been warmly welcomed and then some. I honestly don't know what I would have done if I hadn't been invited out to your group. The schedule synced up quite nicely and I got an education on cycling I just don't think I would have gotten without the experiences I gained while riding with the group. I don't think I ever would have dared to do the TT if it hadn't been for the encouragement to do it (peer pressure at its finest.) It's been a summer of fun, hard work, a ton of time and a lot of memories. When you all catch up to me on Saturday I'll be happy to catch the train called team RYGO.

We'll see what the next season brings. Even if I don't do the LOTOJA next year for one reason or another, I know where I can find a good weekly workout and I'm glad I got to know team RYGO.

Are you ready for this? "Now get out there and ride your gut off!"

Thanks!

Jeremy B.

Support Crew Info

I did not want to rewrite this so it is posted in as comments below!!

Also if you can condense vehicle traffic it is really really helpful. Lisa Syme and Candace Davidsavor are riding up together. Doug where you have you wife starting at 5:45 if you would like Candace would love to help you out untill you catch up with her, or the whole race.

Let's Ride - September 8 - 11

Days until LOTOJA: 3

Saturdays before LOTOJA: 0 (Recovery Week)

All rides depart from the Logan Aquatic Center (LAC) 451 South 500 West unless otherwise noted. 

Wednesday September 8 at 6:00 pm: Blacksmith Fork Canyon ~ 25 Miles. 

Thursday September 9 at 6:00 pm: South Valley Loop ~ 15 Miles.

Saturday September 11 at 7:31 am: LOTOJA ~ 206 Miles.

LOTOJA To Do List

This is a list of things to do during the days prior to the race:

• Get extra sleep. Go to bed early every night this week so I at least have sleep surplus going into Friday night. Rex seems to be the exception, but most of us don't sleep well the night before the ride (I have to take at least one sleeping pill) so at least you won't have a sleep debt on race day.
• Be well nourished. This is not the week to diet, that time has passed. Don't go crazy on dessert and sweets, but eat well this week, especially Friday.
• On Friday I hyperhydrate. I keep a water or gatorade bottle with me all day long and suck that teat like a newborn. Warning: Your bladder will send urgent signals for relief, so be well positioned (especially in the LOTOJA registration line).
• Plan my feed zone schedule. I posted my feed zone schedule as comment on Rex's excellent post.
• Tighten and lube my cleats. I hate listening to squeaky cleats for 10 hours.
• Wash gloves and helmet. Easy to forget, but will feel good on race day.
• Clean bike and lube chain. Don't make any serious changes to the bike, though.
• Change any bike computer batteries.
• Shave legs. You'll look and feel faster.
• Find a funny hat, shirt or flag for your support crew to wear/wave so you can find them easily at the feed zones.
• Check your support vehicle fluids, tire air pressure, etc.
• Confirm hotel reservation.
• Think positive! We've put in the miles, we will finish and finish strong.

Whats on your to do list? Please add in comments and I'll bring them up to the main message.

Road conditions

I drove the race route this last weekend and then cycled the last leg from Alpine junction to the finish line. I saw two areas of concern with the road conditions. The first was after the strawberry/emigration summit as you begin the big descent there was a little gravel around the first tight corner. Hopefully it will be cleared on race day, but just be prepared. The second was just before you reach the bridge at Hoback junction. The road is torn up and there was no shoulder. In past years the road was filled with cars waiting to turn. This year it could be very tricky trying to get past the cars. It is only about 500 yards, but if conditions don't improve it can be very dangerous. Good luck and be careful.

For the Race and Rest stops

These are things I do remember that it is all my opinion and everyone has there own advice but you guys can have fun adding your own two cents:

I start out with a good heavy dinner and a good heavy Breakfast as well. I really like to have 9 grain cereal some eggs toast. Some try super hydrating, don't like doing this in the morning but you have you options.

For the Start: 1 bag of trail mix apple and gu flask 1 bottle of water. Yes I only take water to Preston I have seen and heard of guys so loaded up with electrolytes they can't stomach them at Preston and end up bonking. I also carry a two co2 cartriges in my bag with one tube and a box tube in my jersery. One year I had two flats in between stops and on my second a voluteer was there within 5 minutes to help. But because of the second flat I missed Josh and Matt in Afton so your choice. I also have a bag of meds and electrolyte tabs with tums, same thing I have had on the other rides

Preston FZ1: 1 h20; 1 Endurox; 1 12 oz gatorade (I down this and drop in the drop zone) here I pick-up Bars licorice and have different flavoride gu's. I usually take two Bars and some licorice here.

FZ2: Nuetral have to get off your bike to get anything usually pass.

Montpelier FZ3: turkey Wraps did this last year and loved it. I rolled them up and cut them with a toothpick so I could eat it quickly. I stop for a short (under 5) here I just don't do that good stoping and starting much better and recoverying on my bike by going a slow pace. I also pick up a new h20 and electrolyte tab and down another 12 oz bottle of gatorade and a banana and or oranges

FZ4: Nuetral have to get off you bike to get anything, depends on the weather some time this good to fill up on water to get ready for the KOM (king of the Mtn) race.

Afton FZ5: Same as Montpelier

Alpine FZ6: New H20 and Electrolytes, switch bars,

Hoback FZ7: This I usually have to stop and take my shoes off and walk around. Refill

Finish line: Absolutely make sure whoever your support is to bring shoes!! and new water!
walking back to the car in bear feet or in you cyling shoes is not fun.

Hope that helps.
On the meds I did not take any last year and felt great but I always take them just in case.
Also I have a bag ready if in looks like snow in the canyon to switch in Preston as well.
Lets hear others pionts of view LOTOJA Vets!!!

Let's Ride! September 1 - 6

Days until LOTOJA: 11

Saturdays before LOTOJA: 1 (Maintenance Week)

All rides depart from the Logan Aquatic Center (LAC) 451 South 500 West unless otherwise noted. 

Wednesday September 1 at 5:45 pm: Hardware Ranch ~ 45 Miles. 

Thursday September 2 at 5:45 pm: Short North Valley Loop ~ 34 Miles.

Saturday September 4 at 7:00 am: Big South Valley Loop ~ 50 Miles.

Monday September 6 at 6:30 am: Mtn. Bike Ride! Meet at First Dam and carpool up to Beaver Creek. About a 3.5 hour ride up to Gibson Basin and down Sink Hollow.

The Hincapie Discount....

The skinny is that Team RYGO gets a 20% discount and free shipping on all retail Hincapie products. I have an email into the gal we have been working with to see how we apply that discount, and I will pass along the info as soon as I get it.

Just an FYI, some of the Hincapie products on Competitive Cyclist had a discount even greater than 20%. With the shipping might be sixes though, just have to do the math....

Ta!

Congrats to Jeremy Dustin!

Congrats to Jeremy Dustin!  He took 4th Place in the Snowbird Hill Climb and Widow Maker in the Mens CAT 4-5.  Ryan Ottley who you might know took 2nd place.  Great job Jeremy.  All those training miles have paid off.

http://www.snowbird.com/imagelib/events/2010_men_4-5.pdf


[Thanks Jeremy Bowen]

Let's Ride - August 25 - 28

Days until LOTOJA: 18

Saturdays before LOTOJA: 2 (the last hard riding week)

All rides depart from the Logan Aquatic Center (LAC) 451 South 500 West unless otherwise noted. 

Wednesday August 25 at 5:30 pm: East Canyon ~ 41 Miles. 

Thursday August 26 at 5:30 pm: Smithfield Canyon + Northeast Valley Loop ~ 45 Miles. If Smithfield Canyon is nasty, we'll bypass...

Saturday August 28 at 6:30 am: Cache Valley Century ~ 140+ Miles. We'll leave from the LAC and ride to the start in Richmond. After lunch at the finish, we'll ride back to Logan. See previous post for registration information.

Cache Valley Century Registration

Register here before Thursday night for a whopping $2 less than day of registration. Right now it's about $38 including online processing fees. If you registered before August 21, you saved about $8.

As usual Team RYGO will make this a 140+ mile excursion by leaving early from Logan, riding to the start in Richmond, completing the century and eating the provided lunch in Richmond, then riding back to Logan. We might even deviate and climb up Little Mountain to Newton again if we're feeling frisky after the stop in Trenton.

Also, as usual, they're still looking for volunteers:

The Cache Valley Century is just over a week away and we still need volunteers.  The century is on August 28th.  We still need volunteers to help with registration on Saturday morning before the ride,  a few more volunteers to help with rest stops, and many more to help as support vehicles.  We could also use a few more to help with parking on Saturday morning.

If you can help or know of anyone that can please let me know!

You can email me at bobert@xmission.com  or call me at 435-757-2889.

Thanks!

If your wives or other family members friends are inclined, please contact Bob.

Look for the full ride schedule for this week a bit later today.

Deer Valley mountain biking

If anyone is interested I am going to Deer Valley Tuesday August 24 for an all day of downhill mountain biking. This is a great way to get your mind off of the stressful roadbike training.

A Little Caution Always Helps

Well, after yesterday, I've reconsidered my Friday ride to Sherwood. Coming home from work (Brigham city) I made my way to Sherwood. There was road construction on the north side of Dry Lake. At the top of the false summit on the north side, I saw a bike, beat up and sprawled on the ground, then a cyclist lying on the ground with construction crew workers attending to him. The cyclist had his helmet on, I didn't recognize him but he looked quite banged up and bloody. It almost looked as if he was hit by a car but I'm not sure if he was hit or drifted off the road and hit the gravel hard. The section the crew was working on had removed the pavement creating 6 inches of missing pavement on the right side of the road where he lay. He would have been going up hill prior and just starting his decent but I didn't see a vehicle pulled off the road having claimed his folly. To me this is just a reminder to be safe, especially in road construction zones... my advice is just to avoid it. I'm new to cycling on the road but it just makes sense to steer clear of road construction it's dangerous enough in a vehicle let alone on a bicycle. Use caution, it always helps.

Aug 16-21

Wed

5:45 North Valley Loop with Little Mtn and a Divide.

Thurs.

5:30 TT is all of Blacksmith. This is also a Team TT meaning a group of three or individual may participate let Rex know if interested.

Sat.

6:15 am Preston and back for those that have other engagements, for the rest who would like the tour of two states yes we will attempt through strawberry first and the garden city climb. However fair warning I will bet Logan Canyon on the way home to be busy hopefully we can make it to the summit around 1:00 to beat the homeward traffic from the lake??!!!

Special Note: Congrats to Doug and Linda there daughter Jessica is getting Married Thursday.

Team RYGO T-Shirts

We'll be placing the order for Team RYGO t-shirts Wednesday morning. Cost will be an estimated $16 per shirt.

Please visit this spreadsheet to enter your quantities and sizes. Add your name to an empty column, then place a quantity in the corresponding size. We need the final tally by end of day, Tuesday Aug 17.

Consider your sponsors in your order; though we will not be subsidizing shirts for sponsors this year.

The shirts will emulate the logo placement as seen on the jerseys.

Any questions? Add a comment...

Matt

Let's Ride! Aug 11-14

Days until LOTOJA: 32

Saturdays before LOTOJA: 4 (just a month away!)

All rides depart from the Logan Aquatic Center (LAC) 451 South 500 West unless otherwise noted. 

Wednesday August 11 at 5:30 pm: South Valley Loop + Mantua ~ 45 Miles. 

Thursday August 12

5:30 pm: North Valley Loop Counter ~ 52 miles. We can hit one of the Clarkston Divides again if time/energy allows.
or

5:45 pm: LRC Time Trial at Blacksmith Fork. 10 miles. Ride to start from LAC. TT starts at 6:30.

Saturday August 7 at 5:30 am: LOTOJA Segment - Montpelier to Afton Out and Back ~ 103 miles. Meet at LAC to carpool to Montpelier. We'll actually ride straight through to Grover,then come back to Afton for lunch before heading back to Montpelier. Don't miss climbing Geneva and Salt River Passes TWICE in one day!

The Truth from Bicycling.com

In a society where beliefs about exercise are either long-held or fleeting (you know, until something better comes along), it can be difficult to know if we're doing the right thing at the right time. And while some rules of fitness are backed up with studies and research, others aren't as grounded in science. These are the rules you can bend.

THE TRUTH Always warm up and cool down.
THE WHOLE TRUTH While a proper warm-up is a must, especially prior to a race, a cooldown isn't always necessary.
NOTHING BUT THE TRUTH Researchers at Aberystwyth University, in Wales, found that a warm-up that includes moderate to heavy efforts can improve high-intensity cycling performance by 3 percent. These efforts activate all available motor units so they're ready to jump into action at the start, and leave you less likely to go into the red 30 seconds in. For very hard efforts, a cooldown can help prevent blood from pooling in your legs and causing dizziness, but there's no evidence that it clears lactic acid or helps prevent soreness.

THE TRUTH Drink before you're thirsty.
THE WHOLE TRUTH Drink up, but don't drown yourself.
NOTHING BUT THE TRUTH A little dehydration doesn't hurt performance or put you at risk for heat stress. In a study from the Sports Science Institute of South Africa, researchers found that runners who drank according to thirst performed just as well as those who drank moderate or high amounts, and they didn't have any higher heat stress or core body temperature.

THE TRUTH When weight training, rest between sets.
THE WHOLE TRUTH Keep moving.
NOTHING BUT THE TRUTH You're a cyclist, not a body builder. Sitting between sets reduces potential calorie burn. In a recent study from the University of Connecticut, researchers found that lifters who rested for one minute or less between sets experienced nearly double the metabolism boost of lifters who rested for three minutes.

THE TRUTH Crunches strengthen your core.
THE WHOLE TRUTH Crunches don't work.
NOTHING BUT THE TRUTH Do this instead: Lie back on a mat and lift your legs so your thighs are perpendicular to the floor and your knees are bent 90 degrees. Extend your arms straight toward the ceiling. Contract your abs and lift your torso off the floor while simultaneously straightening your legs so your body forms a V. Hold for two seconds. Lower. Do three sets of eight to 10 reps.

THE TRUTH Never do intervals on back-to-back days.
THE WHOLE TRUTH Do intervals on back-to-back days--but only if you're training for something really hard.
NOTHING BUT THE TRUTH If you're training for a stage race or other multiday event, doing consecutive interval days with ample rest afterward helps build top-end stamina and simulates what's ahead.

THE TRUTH Aim for 90 rpm when pedaling.
THE WHOLE TRUTH There is no magical cadence.
NOTHING BUT THE TRUTH You can perform well spinning between 80 and 100 rpm. Choose according to your muscle-fiber makeup and recruitment as well as your fitness level and gear selection.

Future Planning by Mike

I know how to comment on an existing blog, but I don’t know how to create a new blog on the Team RYGO website. Can you explain how?

This week (Aug 14) I can drive to Montpelier, so we can ride to Afton and back to Montpelier.

Next week (Aug 21) I have two weddings to go to so I can only ride a short while early morning in the valley.

We are planning our annual Biking trip to Deer Valley resort on Tuesday August 24. If anyone else would like to go let me know.

We will be leaving around 7:00am. The lifts are closed at 5:30pm so we should be home around 8:00pm.

The cost for the all day pass is $29.

It is the most enjoyable 40 miles of downhill you have ever experienced.

Regards,

Mike Jensen

Team RYGO Jerseys

For anyone that is interested, we are having Team RYGO jerseys printed. They are Hincapie Velocity jersey's and cost $87.00 each. A bit pricey, but we aren't printing very many and they are very nice. They are full zip and considered "race fit." Let me know by about Monday if you want one, and what size.

Here is a sizing chart:

Medium ~ Chest 38" to 40" & Waist 33" to 34"
Large ~ Chest 40" to 42" & 35" to 36"
X Large ~ Chest 42" to 44" & 36" to 37"
XX Large ~ Chest 44" to 46" & 37" to 38 "

From Team RYGO

Josh

Let's Ride! Aug 4-7

Days until LOTOJA: 40

Saturdays before LOTOJA: 5 (time to get serious!)

All rides depart from the Logan Aquatic Center (LAC) 451 South 500 West unless otherwise noted. 

Wednesday August 4 at 5:30 pm: Clarkston Divide ~ 51 Miles. Doug will show us a possible alternate climb... 

Thursday August 5

6:00 pm: Hardware Ranch Out and Back - 45 miles 
or

7:00 pm: LRC Time Trial at Tony Grove Road. 7 miles. TT starts at 7:00. Email Rex Davidsavor if you'd like to arrange a carpool.

Saturday August 7 at 6:00 am: Riding south over Sardine toward Ogden to a TBD turnaround point, possibly Antelope Island.

Tour of Utah Ultimate Challenge

The tour of Utah Ultimate Challenge, is coming up on August 14th. If there is anyone interested in doing the ride. I might join up. The cost is $180... so it's a bit steep for a Century, technically 96miles. It is quite a challenging course but would be great prep for LOTOJA. It is fully supported with food and comes with dinner afterward, no need for your own SAG vehicle. There are only a few spots left and is capped at 500 riders. Dave Zabriskie will co-host and lead the ride. Here is more information:

http://www.tourofutah.com/index.php?p_resource=challenge_about

Proposed Rides for July 27-31

Wed. Tour of the Valley

Start at the LAC go up to Country Club 1400 East?? ride east valley to Smithfield Highway to Peppridge take the backroads to Richmond West to Cornish then South all the way to (bonus mile to climb little mtn) Wellsville Hyrum and back home should be about 70 miles that are flat and if we have the wind in our favor a quick ride

Thursday TT at Cache Junction Leaving at 5:40 from the LAC

or Leave from LAC at 5:30pm to Hardware Ranch and Back. 

Saturday Tour of Two States start at the LAC and ride up Logan Canyon (hope that is staying close for you Mike) to Garden city North past the lake then over Strawberry/Emigration Canyon Preston and home about 140 miles. Leave LAC at 6:30 am (it's getting light later in the morning...)

Note From Mike

As you are putting the rides together I would like to ride this Saturday but I need to be close to home since we have a family reunion that I need to attend.

Next Saturday (Aug 7) I need to be in Ogden around 8:00am for a race-for-life walk to benefit my wife’s sister.

If you can accommodate these requests I would appreciate it. If not, I understand.

If you want to do a Montpelier to Afton and back to Montpelier on either Aug 14 or 21 I would be available to drive.

August 28 is the CV century ride.

I will be in Alpine Junction on September 4 and plan to ride the last stretch into Teton village and part way back if anyone wants to join.

Mike Jensen

Team RYGO Kits....

This year we have raised some money, that would allow us to get some custom Team RYGO kits. The best price we have found was actually produced by Castelli. But we need a minimum order of 10 to be able to do it. With the amount of funding we have, and depending on the amount of people that would want them, each kit would range somewhere from $100 to $150. This is for a full zip jersey, and bibs from Castelli..... Castelli people!!!!

Leave a comment if you are interested, we really need to know by this Thursday to get them done "hopefully" for the Cache Valley Century.

Cheers!

Maintenance

ONLY 7 weeks untill the race.
So how do you prepare? Besides riding a lot more, few things that I do on my list for my bike. First: talk to my LBS to find when a good time is for a tune up usually the first or second week in August. For this tune up I usually get a new chain. Is it necessary? Not sure I have read a few different opinions for the most part somewhere around 4-6000 miles especially if you have a Ultegra or higher. I also usually change my wrap on my bars this I do myself. Also I will change my tires and tubes but I wait until a week before and put about 200 miles on them to make sure that I do not get any flats. Any big changes that you need to make or feel is important it is good to make them during the first part of August so you know how it will change your ride and any correction that you may need to do.

Let's Ride - July 21-24

Days until LOTOJA: 54

Saturdays before LOTOJA: 7

All rides depart from the Logan Aquatic Center (LAC) 451 South 500 West unless otherwise noted.

Wednesday July 21 at 6:00 pm: Clarkston Divide ~ 51 Miles. I'm not exactly sure where the pavement ends, but Rex and Chris will lead us.

Thursday July 22

6:00 pm: Hardware Ranch Out and Back - 45 miles 
or
7:00 pm: LRC Time Trial at Tony Grove Road. 7 miles. TT starts at 7:00. Email Rex Davidsavor if you'd like to arrange a carpool.

Saturday July 24 at 6:00 am: Reverse Wellsville Mountain Loop Extended - 97 miles. I've added a few flat area detours for some bonus miles on this usual 72 mile loop. We should still be able to steam through it and get home in good time for the holiday festivities. As usual, bring $ to refuel.

So Who's the Boss? Definately the Road!

So two hard rides in a row! We have done fabulous the last few weeks on the training the weekly rides have been fast according to Eric from the LOTOJA site says we should be working up to 140. Well I think with the 13 % climb we can count this as diffcult as most do for there 140. Also two back to back weekends of 100 or more miles.

For those of you that missed
16.8 Avg
97.40 Distance (Matt made sure he went and got his 100)
67.8 for the min temp and home before it was to hot with a max of 96.0
13% for the max Incline
5700 feet of climbing

We had a great fun and hard ride! Look forward to next week.

dailymile.com

I use a social website called dailymile.com It is a great way to keep track of your miles and creates a good sense of how you are doing compared to others around the world.

The other day a friend of mine a CAT 4 racer from New York posted this article: 

A Belgian woman and Riding a Straight Line
http://thewgnews.com/2010/06/how-i-learned-to-ride-a-straight-line/

also another great tip from the same guy:
http://spokepost.com/news/story/1216/

If you are interested in my progress and joining the dailymile, I usually post a small write up of every ride here:
http://www.dailymile.com/people/JeremyBowen

The site auto syncs with facebook too.

Jeremy Bowen

Doug and Mike Together at Last!

From Team RYGO

For the first time this season, last night Doug and Mike actually graced us with their presence, on the same ride!

A momentous occasion. Let's not make it the last, eh fellas?

Good ole info

GROUP RIDING

Group Riding consists of two or more riders traveling in a loose group (i.e., spaced several feet apart) who are not drafting. See below for an explanation of drafting! Although group riders may be riding parallel to each other, they are four to six feet apart. On narrow roads with moderate to high vehicle densities, parallel riding is not safe. If there is six or more feet of clean shoulder or bike lane width in the same direction of travel, then parallel riding can be done safely. A shoulder or bike lane of eight feet is better.

Back to Table of Contents

PACE LINE RIDING

Pace Line Riding consists of two or more riders traveling in a tight group in the draft of the rider(s) in front of you. If you are the leader of this pace line, than you are creating the draft for others. The draft envelope behind a single bicycle is about six feet long and behind a tandem is about eight feet. The closer your front wheel is to the rear wheel of the rider ahead of you, the stronger the draft. Riding in a pace line draft can save 20 to 30% of your energy output. This energy savings is what allows the pace line group to travel at higher speeds. Concentration on what you are doing in a pace line is essential. That is, there is no time for sight seeing.

* Never Allow Your Front Wheel To Overlap The Rear Wheel Of The Rider Ahead Of You!

* Never Weave or Drift In A Pace Line!

* Never Suddenly Slow Down or Attempt A Quit Stop!

Violation of these "NEVERS" accounts for most of the accidents associated with pace lines.

Note that group riding also requires concentration on what the other riders and traffic are doing. In pace lines, concentration is essential. Hand signals to your fellow riding partners keep everyone alert to what is ahead of your group. Sometimes, voice signals are better and faster. In either case, hand signals and voice signals must be echoed from the front to the back and from rider to rider. If you break the communication chain, you may be responsible for injury to one or more fellow riders. So pass that hand and voice signal down the line - Please!

Where is Team RYGO?

You may notice a new Blog feature over here -----> WHERE IS TEAM RYGO?


Using Google's Latitude widget, your friends and family can track our progress and current location on rides. A few caveats:

• I (or at least my Droid) must be on the ride.
• My Droid must have GPS turned on to be super accurate (I may have to turn GPS off on long rides to conserve battery).
• With GPS turned off, it triangulates location based on cell tower proximity (not super accurate and I usually keep it in this state when not riding - after all, you don't need to know I'm at the Smoke shop getting more Spice for the after-ride party...oh woops!)
• We must be within Verizon's coverage area to maintain up-to-the minute location.

If you click on the google.com/latitude link you can add the Latitude widget to your google home page. This will allow you to zoom in for a more accurate view of our location. If you already have this installed, add me (symetriic@gmail.com) to your list of friends you follow.

If your phone is Latitude compatible, you can also track us there, too.

This would be fun for your friends and family to track our progress in near real-time. And who knows, it might be useful in an emergency.

Leave a comment and let me know if you use it (and if it worked!) and what you think.

Matt Syme       

Let's Ride - July 14-17

Days until LOTOJA: 60
Saturdays before LOTOJA: 8


All rides depart from the Logan Aquatic Center (LAC) 451 South 500 West unless otherwise noted.


Wednesday July 14 at 6:00 pm: East Canyon - 41 miles


Thursday July 15


6:00 pm: Hardware Ranch Out and Back - 45 miles
or
5:45 pm (prompt!): LRC Time Trial at Blacksmith Fork. 10 miles. TT starts at 6:30.


Saturday July 15 at 6:00 am: Logan to Eden Out and Back - 100 miles. 
4 gnarly climbs in one day! UDOT doesn't show the North Ogden Cyn Road under construction (as was the rumor), but if it is we'll loop around the Ogden bench area and still return via Highway 89. In Eden we'll stop at the Valley Market to refuel before heading back (bring some $).

One "HILL" of a weekend ride

What a great ride this weekend. Just three summit ride was all with a 112 miles for a total. Just to give you a run down of how things went. Left around 6 to Preston Mike, Rex, Chris, and Steve, the morning was a cool 60 degrees to start and it stayed pretty cool for most of the ride. As we begin our first climb Jeremy Bowen catch to us via a vehicle. Which was very fortunate for us to have Jeremy and his Dad there. We keep a nice pace although there are always a few in back on the climbs Okay mostly just me. Chris took the honors of being the king of every MTN pass we cam to. And I think he took top speed as well on the flats we had a nice paceline going of course coming out of strawberry it nice to hold a 27 mph while the rest of it we keep pushing and believe for the most part to Montpelier we keep a 23-25 pace. So here are the Numbers from my sigma (not the most accurate but pretty dang close):

Avg: 16.76 mph
ride time: 6:43
Max Speed: 45.05 Chris passed me on the down hill so I assume he took honors hear. But a mention about Jermey Bowen he is starting to hang in there on what I like to call the "symertric tuck!" (LOL)
Burned 5661 Kcal.
Feet Climb: 6390
To but that in miles is about 31
Avg cadence of 74
Max cadence of 123
avg hrt 144
max hrt 166
3.5 hrs in Zone two
The Max temp that I had was 11o.o! remeber it sits on the front of my black bike
Max incline was 8% with an average of 3%
My LOTOJA totals last year were
7903 ft in climbing
8% for the max incline
So salt River is a little bit higher but not any steeper then what we did today not much longer meaning that we climbed Strawberry at mile 80 and that is about the same mileage that you climb Salt River.
Cheers Loved the ride and look forward to the next one!
Special thanks to Jeremy Bowens dad for be the Sag and having some cold h20!

Yes we even had some of that great training wind to assure that we were getting the most out of the downhills as well.
Rex

July 7 through the 10

We have a few Scout camps this week so this is an informal and debatable post.

Tonight 6:00 pm 60 Miles Starting at the LAC to Little Mountain Climb and home through Mendon, Hyrum and if we still need miles up Blacksmith to finish out.

Thursday: TT at Tony Grove I will be out due to other meeting anyone else can post a ride

Saturday: I would like to drive to Preston go to the top of Geneva and then eat in Montpelier and then back to vehicles in Preston.

Sorry I have not played with google maps enough to post the miles and mapping! (Matt is one on the scout camp.)

Main-TAINT-ance

[NOTE: The following frank discussion may cause some sensibility discomfort. However, if you'r fairly new to long distance cycling, it's a must-read. For those who are not familiar, David Zabriskie is a native Utahn currently riding for the Garmin-Transitions cycling team. Look for him during this year's Tour de France as a time-trial specialist and as a possible threat in the lower elevations.

This was written several years ago as David was just starting out in pro cycling:]

Originally Posted by David Zabriskie says MAIN-TAINT-ANCE

An often overlooked part of being a healthy and fast cyclist is the taint. The taint is the part of your body that contacts your saddle. I believe the name was derived from the taint not being the parts that are well know by name: as in it taint that and it sure taint those! If you can’t comfortably sit on the saddle you taint gonna be able to ride your bike very far. This can negativly effect training and racing, so one must keep this area well main-taint-ed. There are three simple concepts to accept and follow: Cleanliness, Lubrication and Dryness. Trust me all of this was learned by experience! Here are the steps to follow:

1. Begin with a clean taint and chamois (if you are a hairy beast like me you may want to shave the area—USE CAUTION!)
2. Generously apply chamois cream
3. Ride, Train, Do what you do
4. Dismount bike (Follow the next steps immediately and without fail)
    i. Remove chamois
   ii. Shower
   iii. Use a truly antibacterial soap like Hibiclens

5. Exit Shower
   i. Dry taint with towel
  ii. Dry taint with air

6. Either remain naked while making your after ride meal or use hair dryer

7. Antique yourself ala Jackass with a handful of Baby Powder

Why do we do this?

The chamois cream, helps reduce chafing that occurs while riding. There are a number of products out there and here are a few that I know work well:

Noxema
Butt Butter
Bag Balm
Assos Chamois cream
Sixtufit

Try them to determine what works best for you. Often when things are getting a bit raw I mix a few to exploit the full potential of each. Do yourself and your training partners a favor by not using too much. I have been known to have a little seep out of my shorts and it never fails to gain the attention of those behind me. Make sure your chamois is in good shape. Don’t use one that is old and worn out. After the ride get out of your shorts ASAP, you don’t wanna start growing mushrooms down there. Get into the shower and wash up, if you are having “problems” use Hibiclens, it is a surgical scrub and very powerful. I take it to races because each hotel has different soaps and who knows which could cause an irritation. After the shower make sure the area is dry either walk around naked for a while and let it air out or use a hairdryer. The final dose of goodness comes from a little shot of baby powder to the taint. By following these steps you should be main-taint-ing fairly well. If you are experiencing some saddle sores sometimes the only way to get rid of them is to stop riding for a couple of days. If it’s really bad you might have to see a doctor. I am sort of an expert so if you want you can send pictures and I’ll give you my opinion on the best way to proceed. PLEASE DON'T!

Oh yeah one more thing I think that can help is to shave all of that “bum fluff” down. It can be tricky, use electric clippers and be careful, I recommend a mirror.

-DZ

[DZ has since developed and marketed his own chamois cream: DZ-NUTS.]

Lubes

Just got an e-mail so I thought I would post my opinion on Lubes:

Do I think it matters on lubes? Not sure I rode with a lot of people and seen some articles that persuade either way. I have tried a few lubes from the extra dry to wet and all in between. I have found one that is way different from the other lubes (not taking anything away from what is out there). Some of the lubes I have used are the Boeing t9 which I used all last year and loved it. Also the Pedro's Extra Dry formula worked great the year before. The Lemonde tech unfortunately I would not use again (reminder my own opinion). This year I have gone to a different style called Rock n Roll lube. It actually puts on a synthetic layer over the chain. It stays on for a long time and really quiets the moving joints. Some of the downfalls is that it a little extra work and little pricey. Once it is on you need to wait a few minutes and then wipe it off. So it is a little more work then the other lubes but I think it last longer and better especially this spring when it rained/snowed on us so much. Please post what you have used and you likes and dislikes. Here is the link to the lube www.rocklube.com Check it out. Not available in the Logan Bike Stores that I have seen. I am still evaluating it. But so far on a scale of "purchase again" or "give away to the newest rider" I would purchase it again. I currently have the extra dry for my road and the gold for my MTn.

Cheers

Loving the blogy

Let's Ride - July 4 Holiday Edition

Days until LOTOJA: 74

Saturdays before LOTOJA: 10

All rides depart from the Logan Aquatic Center (LAC) 451 South 500 West unless otherwise noted.

Wednesday June 30 at 6:00 pm: Smithfield Canyon and Northeast Valley Loop - 43 miles

Thursday July 1

6:00 pm: Short North Valley Loop - 34 miles from LAC

or

6:30 pm: LRC Time Trial at Cache Junction. 10 miles. TT starts at 6:30.

Saturday July 3 at 6:00 am: South Valley Loop + Mantua - 45 miles (let's hit this hard and fast and get home early for some holiday weekend breakfast.)

Saturday July 3 at 5:00 pm: Mountain Biking up Green Canyon - Bring your spouse, kids, friends, etc. for a mountain bike ride up Green Canyon, followed by a bring-your-own-picnic at the tables near the entrance (if these are occupied we'll go over to Lundstrum Park). For those who just want to enjoy the beautiful downhill glide, we'll have at least one vehicle with bike transport to the top. We should be done in plenty of time to make it home for your Cul-de-Sac of Fire!

Monday July 5 at 6:00 am: Hardware Ranch Out and Back - 45+ miles. We can tack on a few bonus miles around the south valley area as riders have time.