Newsletter
June 12, 2008
Wassup Wheels of Justice?
$87K -- Ten WoJ Riders Have Already Passed the $1000 mark in fundraising: Many thanks to these inspiring riders at the front of the WoJ peloton -- especially Bradley Scott who is at the point of our spear with $3375 already raised. You’ll find fundraising on this project to be sooo easy but to paraphrase Confucius -- "A journey of one thousand dollars begins with a single step -- using your personal fundraising page to send out those emails to everyone you know!!" You'll usually have to send 2-3 emails [GREAT TEMPLATES FOR ALL OF THESE ARE AVAILABLE ON THE COURAGE CLASSIC WEBSITE] to get a donation -- use this opportunity to update them on your life, your training and the team. Right now, the only thing standing between us and our $200K goal (we are 44% of the way there) is each of taking the time to post these pages and send this e-mails. So please take some time this weekend to do your part for the kids, docs and families at Children's Hospital.
Do you have amazing tales from your fundraising efforts in previous years? If so, please shoot me an email that I can share with the team in coming weeks.
Wheels of Justice Night at Bicycle Village:
We are delighted to announce that Bicycle Village will be hosting a special night for our team at their cool Aurora Store on Tuesday July 1 -- on that night only registered WoJ riders will be able to use a special coupon to get the following deal: Take an Extra 40% off the lowest marked price on any single accessory item or apparel. Excludes electronics, lights, wetsuits and bikes. Can’t be combined with any other coupon. Valid only on July 1, 2008. Watch your in box for a coupon (if you are a rider) -- plus this will be a great chance for us to hang out and socialize. And don’t forget to use your Wheels of Justice Bicycle Village Discount Card on other days -- many thanks to the great folks at Bicycle Village for supporting the team.
Training Ride:
Many thanks to our buddy Craig Neugeboren who hosted last week's epic ride to Jamestown and Lefthand Canyon! Now for this week:
Saturday, June 14, 8:00 a.m. (DATE CHANGE!)
Castle Rock Tour
Training Ride Host: Darin LangPlease RSVP by COB Friday, June 13th to Darin Lang, langd@hallevans.com, mobile 303-903-6912.
Meeting Location:
880 South Perry Street, Castle Rock, CO 80104. Ride will start at 8:00 a.m. sharp.
Directions:
The Castle Rock group ride will again start at the Safeway just off Plum Creek Parkway (880 South Perry Street, Castle Rock, CO 80104). It is easiest to take exit 181, which puts you right on Plum Creek Parkway. The Safeway will be on your right after you go through the first stoplight. Meet generally at the West end of the parking lot.
More Information
****Also, I will be staying in Georgetown over the weekend and plan to ride with WoJ Rider Nick Tesi from there up to Montezuma and back on Saturday morning at 9:30 am (about 60 miles I am told). If you are interested in joining us, please email me at hpurcell@levinepurcell.com
Megan's Top Ten:
Here are 10 Training Tips from WOJ Coach, Megan Hottman:
Also mark your calendars as Megan will be coaching 2 more rides for the team (7/6 -- ascending/descending skills and 7/20 -- pacelineskills)1. Don't do anything new on event day. EVER. No new shoes, new gus, new sports bra, new bar, nothing. This is the best way to ruin your event. Only stick with tried and true, training-tested methods.
2. You must train the way you will race or ride at your event. If your event is multi-day then your training must include some back to back hard days. If your event is long miles, you must train putting in big miles. If your event consists of a lot of climbing, your training must include climbing!! Too often I meet people that "train" by riding long slow miles on the bike paths and then they can't figure out why they were totally unprepared for hours of climbing in the saddle! Training, in order to really prepare you, must mimic the conditions of your event!
3. Eat and drink often even if you're not hungry or thirsty.
4. Hill intervals are the bread and butter of any training plan. Find a hill and climb it. Over and over. Start with 2 sets of 2 hills, then gradually work up to 3-4 sets of 3-4 hills per set. Recovery between is just the descent back to the bottom.
5. Train with a HR monitor. Learn your HR zones and then use them in training. Just riding is not training. Each training session needs a purpose!
6. Take at least one day off each week for total recovery. Let the cortisol levels drop, let your brain relax. Stay hungry for the bike by taking occasional breaks from it.
7. Use chiropractors and massage therapists regularly. Cycling is not the best for flexibility and can create specific spots of tension. Don't ignore pain, have it treated. Or you'll be off the bike.
8. Don't train when you're sick. Rest.
9. Hire a coach at least 6 months out from your target events. Hiring a coach a month before does you very little good. Consider this for next year's Courage Classic.
10. Stay away from alcohol the nights before and during the Courage Classic if you want to enjoy the ride. Being dehydrated is a great way to ruin the trip.
Many thanks to Megan for her support of the Wheels of Justice Team -- she is available for private coaching sessions
Megan M. Hottman, Owner & Team Director, Defined Fitness Training, LLC & Team DFT-QA3 Financial, www.definedfitnesstraining.com
Housing at the Courage Classic:
If you don’t already have housing booked at the Courage Classic -- get on it quick! There is another conference at Copper at the same time, so condos are scarce. If you are looking for housing or have housing to share, please post on the Wheels of Justice bulletin board (there us a special housing section]. Also try the site, www.vrbo.com as condo owners post there available properties there. Good luck to all!!
New Riders:
Do you know someone who wants to ride and fundraise for the Wheels of Justice but missed the registration deadline for the Courage Classic? If so, please let me know, as we are hearing of a few WoJ riders who can’t make it this year and we may be able to get a limited number of riders off the waitlist to replace them! This week we welcomed 2 new riders aboard through this process. Also Please let me know asap if for any reason you realize that you will not be able to ride the Courage Classic. Last year, 10% of our 206 riders did not ride or fundraise due to injury, illness or change of plans -- as we all know, sometimes this just happens. Unfortunately, this meant that 20 slots could have been filled by riders eager to ride and fundraise for Children's. Now wiser this year, I am asking team members to notify me as soon you know of a change in plans, so that we can possibly accommodate riders on the waitlist. Thanks for your help in maximizing our contribution to Children's Hospital!
OK, many thanks to all and I hope to see you on a training ride soon!
All the best,
Heather
Heather A. Purcell
Levine + Purcell LLC
600 17th Street, Suite 2800 South
Denver, CO 80202
Newsletter Archive:
