Every year seems to go quicker than the last. Before you know it we’ll be in summer and shaking our heads at the wonder of how fast time goes by. Hence our Take Action Today initiative. This year will fly by so don’t wait. Let us help you set goals and create a plan of action with the programs, events and travel we’ve lined up for 2012. There’s no reason not to shoot for the moon this year, if you Take Action Today!

Need help making your plan? Call or email me, Tim or Kelly to schedule a free 30′ appointment today.

Here’s what we’ve got lined up for 2012 to help support your plan of action.

Best wishes for a great 2012,

Charlie

EndurancePTC 2012

2012 eCycling

We’ve been working on base building since November, recently finished a three-week cardio pulmonary training block and this week begin a three-week race specific block of training. In this phase we’ll start working at threshold intensities and practice drills to improve your pedaling agility to prepare you for the rhythm of racing and group rides.

As we transition from aerobic foundation training to higher intensity, race-specific training in eCycling, it’s important that your fueling regimen compliments the change. Read Fueling Guidelines for High Intensity Training in eCycling to make sure you’re getting it right. Read More…

2012 eStrength

This cutting edge small group-training program is sensational. Whether cycling, running, skiing or general fitness is your goal, eStrength is essential action. Combine it with eCycling and you have the program to take your riding to new heights.

eStrength small group training launched in November and the reviews are great. The most frequent comment from members in the program, “Everyone should do this!” Members suggested we promote free demos so everyone can test drive a class and see how much fun and effective this training really is. Read more…

2012 eLab

Optimizing the results of your training time requires precision. This is the most basic premise of every program we offer here at Endurance. Whether you choose eCycling, eStrength or eCoaching to support your 2012 goals, the assessments we offer in the lab are essential to making the most of your valuable training time.

For the best results in the current eCycling training phase, precise identification of your anaerobic threshold power and heart rate is vital. Guess to high and you won’t be able to complete the workouts consistently and if too low, the stress will not be sufficient to improve this key performance variable. It’s also important to know your aerobic threshold for your longer outdoor endurance rides that compliments your eCycling high intensity training for the optimal weekly training micro-cycle. Read more…

2012 eFit

I can’t emphasize the importance of a good fit enough. Forgetting high level performance and efficiency for a moment, a good fit will just feel natural, comfortable and free your legs to pedal the bike. More fun instantly.

Sitting on the bike in the best position for your size and shape is often counterintuitive. I see so many riders on the road out of balance on their bikes. The results are poor energy transmission to the drive train and the feeling that the bike just doesn’t handle that well through corners and descending. Read more…

2012 eTravel, eCamps and Events

Now that you’ve decided on a 2012 plan of action to take improve your cycling fitness, it’s time to set a target to shoot for. This year we’re offering more trips, camps and rides then ever before. All of these events will be on a web calendar (coming soon) with all pertinent details.

The July 7-14 Southern France Cycling Trip is hot and selling now. Check it out and email Tim at tfleming@enduranceptc.com to reserve a spot today.

Take a look at the rest of our planned events and let us know which one you’re interested in via email info@enduranceptc.com or email Charlie at clivermore@enduranceptc.com Read more…

The July 7-14 Southern France Cycling Trip is hot and selling now. Check it out and email Tim at tfleming@enduranceptc.com to reserve a spot today.

Take a look at the rest of our planned events and let us know which one you’re interested in via email info@enduranceptc.com or email Charlie at clivermore@enduranceptc.com

Act now and mark your calendars!

March
eCamps – Santa Rosa Fantasy Camp
Saturday group ride

April
Saturday group ride

May
Napa Gran Fondo
eTravel – Coast Ride
Tour of California Ride

June
eTravel – Spain / Pyrenees to Costa Brava
Saturday group ride – Prep for Marin Century

July
eTravel – Southern France Mountfacon
eTravel – Etap de Tour for Benchmark Capital
Saturday group ride – Prep for Marin Century

August
eTravel – Tour of Colorado
eCamps – Tahoe weekend ride
Marin Century

September
eCamps – Santa Rosa Fantasy Camp

October
eCamps – Humboldt Trip
Tour of Marin
Levi Gran Fondo (Registration Opens January 17!)

For the best results in the current eCycling training phase, precise identification of your anaerobic threshold power and heart rate is vital. Guess to high and you won’t be able to complete the workouts consistently and if too low, the stress will not be sufficient to improve this key performance variable. It’s also important to know your aerobic threshold for your longer outdoor endurance rides that compliments your eCycling high intensity training for the optimal weekly training micro-cycle.

The Functional Movement Screening (FMS) Test we offer is not just for eStrength training. Anyone who is using functional strength training methods should start with an evaluation of your body’s movement patterns. This test is incredibly revealing. How you “think” you’re moving is captured on video so you can see for yourself how you’re actually moving. This test offers the information necessary to target your dysfunctions and gives you and your personal trainer information to customize the workouts that meet the most important objective, a functional, injury free body.

Take Action…schedule an assessment today and set your 2012 training on the right path.

eStrength small group training launched in November and the reviews are great. The most frequent comment from members who are in the program, “Everyone should do this!” Members suggested we promote free demos so everyone can test drive a class and see how much fun and effective this training really is.

The program offers Full Body Strength & Mobility, Cyclist Specific Reactive Core Strength, Winter Sports Conditioning and new for 2012, General Conditioning for Youth ages 12-14 and Athletic Strength & Conditioning for high school athletes ages 14-18
Based on the feedback from our first Demo week we’re offering it again. Here’s your chance to try a 30’, 50’ or 60’ small group-training session and see why reviews from participants in the program are so positive. Read Reviews

eStrength small group training launched in November and the reviews are great. The most frequent comment from members who are in the program, “Everyone should do this!” Members suggested we promote free demos so everyone can test drive a class and see how much fun and effective this training really is.

Based on the feedback from our first Demo week we’re offering it again. Here’s your chance to try a 30’, 50’ or 60’ small group-training session and see why participants in the program love it.

Take a look at the January Schedule and join us for a free 30-minute or 60 min demo.

Contact Kelli at krobinson@enduranceptc.com to reserve a spot. Limited spaces available so Act Now.

Monday Jan 16th
8:30 – 9:00 am e30 – Reactive Core Strength
(only 3 spots available)

8:30 – 9:30 pm e60 – Full Body & Reactive Core Strength
(only 3 spots available)

Tuesday January 17th
10:30 – 11:00 am – e30 Reactive Core Training for Cyclist (only 3 spots available)

10:30 – 11:30 am – e60 Full Strength / Mobility & Reactive Core Training (only 3 spots available)

Wednesday January 18th
10:30 – 11:00 am – e30 Strength Mobility & Reactive Core Training For Cyclist (only 3 spots available)

10:30 – 11:30 am – e60 Full Body Strength/Mobility & Reactive Core Training (only 3 spots Available)

3:10 – 4:00 pm e50 -Youth Fitness Training ages 12-14 focuses on foundational strength, endurance, coordination and goal setting
(only 4 spots available)
Thursday January 19th
3:00 -3:50 pm – e50 Full Body Strength & Mobility Training For Cyclist (only 3 spots available)

Wednesday January 25th
4:00 -4:50 pm – e50 high school Strength & Conditioning ages 14-18. Focus is on athletic strength, agility, mobility, injury prevention. Great program for lacrosse, soccer, football, and basketball all high school sports.

Sitting on the bike in the best position for your size and shape is often counterintuitive. I see so many riders on the road out of balance on their bikes. The results are poor energy transmission to the drive train and the feeling that the bike just doesn’t handle that well through corners and descending.

Check out some of these before and after pictures to see how the body is better balanced on the bike after an Endurance eFit, then take action to get your fit right today.

As we transition from aerobic foundation training to higher intensity, race-specific training in eCycling, it’s important that your fueling regimen compliments the change. Read Fueling Guidelines for High Intensity Training in eCycling to make sure you’re getting it right.

Whether you plan on competing of just want to get in the best cycling shape of your life, the eCycling Training Plan will get you there fast. Here’s a preview of the 2012 plan.

The 2012 eCycling Training Calendar will follow the Pro Cycling Tour and simulate the races to get you in the best shape of your life.

The Pro Cycling racing calendar is designed to provide progressive intensity, volume and frequency from the start of the season to the three-week gran tours that begin in June. As the season progresses so do the length, number of stages and amount of climbing in each race. To make your eCycling training more fun and interactive, we will simulate the key aspects of each race, continue to work on drills and exercise to improve your pedaling technique while we watch the greatest cyclist in the world battle each other on the big screen in Pro Cycling’s greatest races.

Here’s the schedule of races we’ll follow:

February
Tour of Qatar – (Qatar)
Tour of Oman – (Oman)

March
Paris – Nice – (France)
Milan San Remo – (Italy)
Gent Wevelgem – (Belgium)

April
Tour of Flanders – (Belgium)
Paris Roubaix – (France)
Amstel Gold – (Netherlands)
Liege Bastogne Liege – (Belgium)

May
Giro di Italia – (Italy)
Tour of California – (USA)

June
Criterium du Dauphine – (France)

July
Tour de France – (France)

August
Tour of Colorado – (USA)

September
World Chamionships – (Netherlands)
Individual Time Trial & Road Race

October
Binche-Tournai-Binche – (Belgium)
Paris Tours – (France)
Tour of Beijing – (China)

If you adapted well to the aerobic foundation or metabolic efficiency training phase, your need for exogenous sugars is less than what it used to be. You don’t want to over-sugar, so a good way to transition from metabolic efficiency and/or aerobic foundation is to start adding carbohydrate supplements in small(er) quantities during workouts.

For example, mix half of the recommended serving if you’re using sports drinks such as EFS or Clif Shot to fuel. Start with a bottle of Nuun and finish the last half of class with a bottle of EFS or Clif. Another option is to drink Nuuns through class to hydrate, but add a few shot bloks or stingers throughout the last hour of class. You can also start with a half serving of recovery drink post-class. Apply the same theme to your longer rides outside, saving the sugars for later in the ride, while eating more solid food (such as Clif or Lara bars, or a PB & J or turkey sandwich) early and in the middle of the ride.

To get your fueling dialed assess how you feel both during and post-exercise. A few clues that indicate you could have fueled better during class and post-exercise are:

- Feeling flat during the last half of class
- Craving carbohydrates or having excessive hunger 4 to 6 hours post-exercise
- Sluggishness the next morning or next day’s workout

If you experience these symptoms, add a bit more carbohydrate during your next class or series of classes and/or while out riding as recommended above. You might also add a recovery drink at full strength mix versus diluted as a way to improve recovery and reduce the likelihood of sugar cravings later in the day.

It’s always better to drip feed your body’s fuel supplies during exercise versus running it down to empty. Taking yourself down to empty during high intensity or long rides can reduce your likelihood of adapting to the training session, can suppress your immune function, may limit your output during the ride, leave you with insatiable carbohydrate cravings and/or overeating later in the day, and even negatively affect your next day’s session.

In summary, begin to fuel again during this higher intensity phase of eCycling, but do it gradually and in small amounts so you get just the right dose, not too much, nor too little!

Hurry though, only 5 spots left.

Special thanks to Courtney Benham, Lisa Tuttle, Nicki Fox and Elton Slone for contributing wine for the raffle and lunch and BMC Team’s Gavin Chilcott for all the Team related raffle items and giveaways.

Friday Group Ride Heads Indoors
Weather killing your riding? Join Tammy on Friday’s from 9-10:30 am where we bring the outdoors inside. Riding all over Marin from the comfort of our eCycling studio. Contact Tammy at tscott@enduranceptc.com if you plan on attending and feel free to invite your friends to test drive a class.

Share Your Playlist
Not hearing your favorite music in eCycling? Email your top picks to Tammy at tscott@enduranceptc.com and listen in class for your request. Be sure to include artist and song title.

eStrength
eStrength kicks off December with Winter Ski & Conditioning. This 60 minute small group utilizes plyometrics, balance, strength and endurance exercises to get you ready to hit the slopes! Contact Kelli at krobinson@enduranceptc.com for details.

For more information on the eStrength program follow the link below:

http://enduranceptc.com/services/estrength

Outdoor Group Rides
Wayne McIntosh of the Echelon Club is leading a Sunday ride departing Mike’s Bikes in San Rafael at 11:00 am. The one-two hour ride consists of rolling terrain and provides a lower intensity work out which fits nicely with our current rotation.

The rides are free and Mikes provides free coffee at the start! Contact Wayne at wayne@marinfamilylawyers.com with any questions and don’t forget to check out Echelon Riders Facebook page.

Holiday Hours
We will be closed at noon on Friday December 23 and will reopen on Tuesday December 27 at 6:30 am in observance of Christmas Holiday.

Watch for Thursday’s email where we share stocking stuffing ideas for the cyclist in your life!

As a result of the feedback, we’ve scheduled a demo week for anyone interested in trying out a small group session. Take a look at the schedule below and join us for a free 20-minute demo. Contact Kelli at krobinson@enduranceptc.com to reserve a spot.

Monday December 5th-
10:30 – 11:00 am – Core Suspension & Resistance Band Training – Kelli
3:20 – 3:50 pm – Core Suspension & Resistance Band Training – Kelli

Tuesday December 6th-
10:30 – 11:00 am – Core Suspension & Resistance Band Training – Kelli
3:30 – 4:00 pm – Suspension Training – Docia
5:30 – 6:00 pm – Suspension Training – Docia

Wednesday December 7th-
10:30 – 11:00 am – Core Suspension & Resistance Band Training – Kelli
5:00 – 5:30 pm – Suspension Training – Docia
5:30 – 6:00 pm – Suspension Training – Docia

Thursday December 8th-
10:30 -11:00 am – Core Suspension & Resistance Band Training – Kelli
5:00 – 5:30 pm – Suspension Training – Docia
5:30 – 6:00 pm – Suspension Training – Docia

For more information on the eStrength program follow the link below-

http://enduranceptc.com/services/estrength