INDOOR TRAINING TIPS

"INDOOR TRAINER"
TRAINING TIPS

AIR IT OUT: Inflate your tires.
Even when riding indoors on the trainer, check tire pressure and air weekly.

GO BALD: Slick tires provide more friction between the tire and roller providing you with a better quality and quieter ride.

DATA, DATA, DATA: Get a rear mounted computer and log your workout difficulty, distance, time, power and speed.

SET GOALS: Use the ride data collected to establish goals and track progress to complete these goals.

BUY A COACH: Training DVDs will guarantee a quality workout with a proper warm-up, exercise and cool down. While these workouts are not easy, you will finish the indoor season as a faster, more powerful cyclist.

SPIN UP: It's easy to bog down on a trainer. Keep your cadence above 85. Your knees will thank you later.

ROUND OUT: Push "AND" Pull. Occasionally practice applying even pressure throughout your pedal stroke. The habit will stick and make you more efficient.

GET A PLAN: Create a workout schedule that works for you. The Cyclist's Training Bible is a favorite guide among cyclists. Or hire a personal trainer to create one. Visit Spivervals.com to get started.

TWEAK YOUR FORM: Video tape yourself from the side and analyze your position. Experiment with what feels comfortable and what is "correct" according to experts.

STRETCH: stretch, stretch, stretch

CRUSH BOREDOM: Keep focused by using a training video. Get several for daily variety.

WIPE UP YOUR SWEAT: Wiping your bike down after each workout keeps rust at bay.

RIGHT. LEFT.: Trainers are perfect for single leg pedaling to fine tune your form.

FROM RPM TO BPM: Strap on a heart rate monitor and learn to train in your zones.

DRINK UP: Just like out on the road, hydrate early and often. The more water you drink, the better you feel.

PUMP IRON TO PUMP LEGS: Focus on legs, back, and presses. Move from low weight/high reps to high weight/low reps.

BUILD A BASE: Before starting an intense training program, have a base of at least 500 miles of easy rides.

RIDE. REST.: Take at least one day of rest per week. Spin easy for a few minutes or stay off the bike alltogether.

PLAN YOUR PEAK: In training for a single day event, adjust your schedule so that you are rested and at your strongest.

BE FLEXIBLE: Design a flexible workout plan. Rigid programs are bound to fail.

EASY MEANS EASY: For interval training, active rest periods should lower you heart rate 60-65% of your max.

TEAM UP: Meet other riders at a gym or a house. Bring bikes. Bring trainers. Let the group ride begin.

GO LONG: Try to get a longer ride in at least once a week to build base.

CATCH A BREEZE: To stay comfortable on your trainer, turn on a fan .

SOP IT UP: Keep a towel handy. Without a headwind to dry your sweat, you drip.

KNOW THY WORKOUT: Just like on the open road, having a game plan results in a better workout.

THINK CLEATS: Clipless pedals offer better foot and body position and are more efficient than toe clips.

ADJUST ACCORDINGLY: Training on a different bike than you do on the road? Keep it (your trainer) adjusted the same for an easy transition.

Frame Clearance Sale: NEW 2009 Specialized Tarmac Comp Framesets w/ fork, HS & seat collar....Now $900.00. 54cm, 56cm & 58cm available (1 each).

We're now a BLUE Competition Cycles dealer!

We're now a BLUE Competition Cycles Dealer. Road, TT/Triathlon, Track and Mountain bikes , as well as Framesets. Here's a little about the company:

It started as a quest. A group of world class athletes looking for a frame that would allow them to perform at their best. A frame that that had it all - light weight for climbing, superior lateral stiffness and torsional rigidity for efficiency, vertical compliance for comfort and race inspired geometry for fit and handling that would be second to none. Unfortunately, bikes like that weren't readily available.There was a need for a company that could design and build the same world class framesets that were capable of giving elite athlete a competitive advantage and offer those same, identical frames to the amateur athlete or serious enthusiast. That's how Blue Competition Cycles got its start.

Beginning with a small team of dedicated cycling professionals, we have set out to build the best racing bikes in the world. We carefully choose the right materials, combine that with engineering expertise, add to that the knowledge that comes from decades of racing experience all to produce a frameset that is designed with one purpose in mind - create bicycles that are built to win.And have we met our goal? You be the judge. In just three short years, the athletes riding Blue have won nearly every major road race in North America. Our bikes have helped riders win NRC Championships as well as multiple national championships in numerous countries on the road, in time trials, and in the velodrome. We built frames that have carried their riders to the podiums of UCI and ITU World Cup races. They've won UCI cyclocross races, Xterra Championships and a 24 hour MTB US National Championship. They have raced successfully in UCI World Championships and the Olympics. They've helped to bring home the Gold at Pam Am Games time trial and Pan Am Games road race (twice). We've won numerous national championships in triathlon - from juniors to elites. We have won an ITU Duathlon World Championship. And there's been medals of every color - including gold - at the ITU Triathlon World Championships as well. And we’re only getting started.So check out the 2010 Blue Competition Cycles line-up and start planning your trip to the podium today.

www.rideblue.com

Women's Specific Cycling Gear

We've got plenty of women's specific cycling gear in stock now! Socks & Gloves from Specialized and DeFeet. Shoes from Shimano and Specialized. Shorts & Jerseys fron Specialized, Pearl Izumi and Hincapie Sportswear. Helmets from Specialized and Bell Sports and a huge selection of Body Geometry Saddles from Specialized in various saddle width options!

Welcome new members of the team

There are three new members of the Sunshine team ready to help you with your next purchase or service. Our team is courteous and professional with just the right knowledge to help you. We're off to a great season and we're ready to help you make the most of yours.

Visit our Staff Page to learn more about Zac Webb, Clayton Lilly and Tyler Crotts.

SPIUK Helmets Are Here!

Spiuk helmets are, hands down, the most comfortable helmets we've ever tried.
Used in this year's Tour de France by teams AG2R and Agritubel, you've got to
try one on to believe the fit! We'll be carrying the Zirion ($89.95) and the Nexion
($149.95).

http://www.dpmsports.com/prod01-helmets/index.html

'09 Full Suspension Mountain Bike Rentals Are Here!

We’ve got our 2009 Rental Fleet bikes ready to go. Available bikes are the Giant Trance X3, and Specialized Stumpjumper FSR Elite. These are all new long travel, cross country full suspension bikes with frame pump, spare tube & tire tools in seat bag included. Helmets and Shimano SPD pedals are available with rentals at no extra charge (we‘ll also install your non-spd clipless pedals for you if needed). All rentals will be set up for rider weight, checked out and ready to ride.

Rates are $45.00/Day, $80.00/Weekend.

A release form must be signed by the rider (18 years old or older), and a $200.00 damage deposit made on a major credit card (Visa/MC/Disc). The damage deposit will be credited back to the card on return of the bike. Normal wear and tear such as scratches, flats, chain breaks etc. will not be charged to the damage deposit, only major damage caused by crashes or abuse. The rental fee will be credited to any bicycle purchased within two weeks following the rental.

Please call ahead to reserve rentals, to allow us time to prepare and properly set up the bike.