Monday, March 17, 2014

On the Road!!

A BIG Thank You to everyone that signed up for the Fall and Winter CompuTrainer classes!    Despite Mother Nature torturing us with frigid temperatures, snow, and  icy roads the Fall and Winter season went great!   The focus at  "Kelley Acres" Speed Shop is to give all riders a similar experience in a fun environment regardless of your fitness level.  It seems this season we accomplished just that and more.   We were even able to help take the edge off by adding some long endurance Sunday rides going all over Europe with fun ErgVideos.

As Season 6 ends and the spring outdoor riding season begins there are many options to take your Speed Shop skills on the road. Below are just a few of the links that may be of interest. Please feel free to continue to use the Speed Shop Google Group and Facebook page during the spring and summer to share any information that may be relevant to the group. 

We also love to hear your success stories. There are lots of rides, races, vacations and personal goals in the works. Let us know how you are doing!  

Antietam Velo Club  - an inclusive competitive cycling club dedicated to supporting and promoting the bike racing in the Mid-Maryland area

DC Randonneurs - bicycle rides that are long-distance, unsupported, non-competitive, and time limited

Frederick Bike Rats Google Group -a forum for fun, inclusive local group rides in Frederick email:  frederickbikerats@googlegroups.com

Frederick Pedalers -  is a non-profit volunteer-led organization that promotes bicycling in Frederick County by leading rides, conducting cycling classes and cycling outreach activities

Frederick Velo Yahoo Group  a race oriented group ride centered around the Tuesday Night Worlds leaving from Glade Elementary

Frederick Triathlon Club provides a social setting where triathletes and multisport athletes of all abilities can learn and discuss the sport of triathlon and multisport offshoots

Mid Atlantic Bicycle Racing Association - primary resource for all road racing information in the Mid Atlantic

Mid Atlantic Time Trial Series (MATTS) a fantastic series of 5 Time Trials, aka  "the race of truth", held throughout the spring and summer

Racine MultiSports family focused multi-sport endurance races 

Team Integrity Cycling  - a competitive cycling club located in the Eastern Panhandle of West Virginia

Camps and Clinics

Michaux MTB School - great place to hone your mountain bike skills with top local pros
Cat 4 Women's Race Clinic will be held on Saturday, April 26, 1:30pm. (see link below for clinic and race info) General race etiquette and skills, cornering, pack riding, and other race rules will be covered. Bring your bike and helmet and your questions! Our goal is familiarize new riders to racing and what to expect on race day. Contact Evelyn: wag3@starpower.net


Cycling Camp San Diego comes to the right coast
Go to the Warrenton Camp

And finally a big SHOUT OUT to Coach Vicki and Coach Ray for helping out again this season.  We couldn't have had as many classes or kept the Shop running smoothly without your support!  Thank you!

Happy Spring!

Monday, February 3, 2014

February Focus

Rolling into Week 5 brings us to the middle of the 2014 Winter Session. Everyone is settling in and taking advantage of the new features the Perf Pro software offers.  It is exciting to see everyone getting stronger and becoming more efficient through forced accountability with intensity and pedal stroke. Balancing the hard intervals equally with recovery will maximize your training. This software is like nothing we have experienced in the past.  Using it in the MultiRider environment has been made this season like none other.
With the polar vortex challenging not only our sanity but our ability to train on the road the Speed Shop is working hard to keep the training top notch and fun.  

While we are on the topic of sanity, February is a great month to take time to regain focus that may have started as a New Years Resolution or a simple goal that could be sliding off the radar. NOW is the time to take inventory of what you are working towards in 2014.  Is it a fitness or nutritional goal - riding, racing, losing weight, eating healthier, or getting more rest? Take a moment to see if you are on track. January is a month that so many goals have been set. February is the perfect time to take a breath and regain the motivation to execute the plan that will help you reach your goals.  
One component to achieving your goals or making long term changes is consistency.  Stay true to your plan and take one day at a time. Another important component  is to understand that life will throw curve balls along the way. Knowing this and being flexible and adjusting to challenges can help you keep focused.  Lastly, a positive and strong support system makes all the difference. Surround yourself with positive attitudes.  Move away from negative energy and embrace those who want to see you succeed. 
Let's use the next 5 weeks of the Winter Session to help each other stay focused and on track for a happy and healthy 2014 on and off the bike!

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Shop Notes

Perf Pro Summary Page - after most of your workouts there will be a summary page pop up.  It has a lot of detailed information.  Feel free to take a picture of the information.  Please keep in mind if you need further explanation on the data there are a number of resources that you can refer to.  Start with your FTP report and then check out this link, Training with Power Information which can help answer additional questions. 

A special thank you to everyone for taking an extra minute to clean your rear tire before mounting your bike on the trainer. It will keep the equipment running smoothly.

Remember if you want to find a sub, switch classes or need to communicate with the group send and email to kaspeedshop@googlegroups.com








Tuesday, January 14, 2014

2014 Up and Running!

Week One of the "Kelley Acres" Speed Shop 2014 Winter Session is in the books.  Thank you to everyone that signed up again and to the many new riders that took that leap of faith and joined us for the first time. 

One component to the Speed Shop that stands out is how each class comes together like a family during their time slot. Sharing the pain one pedal stroke at a time while offering encouragement, helpful tips, and of course an occasional heckle.  Providing an egoless fun workout environment for everyone can be hard to do but I think we have it! 

The first week of classes determined each rider's Functional Threshold Power (FTP).  The FTP along with Heart Rate and Rate of Perceived Exertion (RPE) help each rider train specifically for their fitness level.  It is important to have a starting point because in the Winter Session each class builds on the last one. As riders gain fitness the FTP can be adjusted.

Saturday Morning 10:30am FTP class 

The Healing Cyclist

Dave Weiner FTP Class - before picture
This is Dave Weiner.  He joined us for a few endurance classes this fall and decided to take the leap and for twice a week training sessions this winter with some specific goals in mind.  To learn about Dave's story and follow along with his progress check out his blog The Healing Cyclist  If the first week of class is any indication of his motivation this is going to be a fun journey to watch. Keep up the good work Dave!

Shop Notes

If you are interested in picking up a drop in class or joining in one of our bad weather Sunday long endurance sessions make sure you belong to the Google Group. The classes will be posted there.  There is a subscription option setting that lets you control how you receive your communications. Send  an email to kelleyacres@gmail.com if you would like to be added. 

A special shout out to Coach Vicki Fuchs and Coach Ray Trentini for helping to keep the Speed Shop running at full tilt again this Winter!  

Onward to Week 2!


Sunday, December 1, 2013

Shop News and 2014 Winter Session Update

The 2013 Fall Session has two weeks left and has been going great. We have lots of new and familiar faces sharing the pain each week. The new PerfPro software did not disappoint. Everyone is getting exposed to a new way of controlled pedaling under pressure will receiving instant feedback on their power levels.  The Sufferfest Videos have also added a new layer of distraction providing exciting video clips from cycling races around the globe synced to particular workouts. One of my favorites this season is "There Is No Try"

The 2014 Winter CompuTrainer Class Registration will open on Sunday, December 8th at 6pm at BikeReg
We have added a few more classes for the Winter including a Wednesday and Thursday 9:30am. The Saturday schedule will be 6:30am with Coach Vicki, 8:30am with Coach Ray, and 10:30am. There is a 5 rider minimum for all classes EXCEPT for the the 6:30am Saturday class which has a 7 rider minimum Please check out the website at www.kelleyacres.net or bikereg.com for more class details. If you have any questions call 301.788.4631 or email kelleyacres@gmail.com.


Speed Shop Inspiration

We have some new inspirational decor added to the Speed Shop and will be adding more along the way

Nate Wilson of Bontrager Cyclng Team shared his jersey signed by Nate and the 2013 USA Cycling U23 Worlds Team including Tanner Putt, Gavin Minnion,  Nate Brown and
Lawson Craddock
Neo Pro Joe Dombrowski shared with us his signed jersey from his first season as a pro with World Tour Team,  Team Sky

Erica Stieve-Caldwell on her way to winning her second consecutive Head of the Charles Regatta. Erica races her bicycle for Antietam Velo Club for cross training


Wednesday, September 11, 2013

Coming Soon...Speed Shop Season 6!

Another great outdoor riding season is winding down.  It has been great to hear so many great success stories and accomplishments from on the road.  It will be exciting to get the juicy details this Fall. 

Once again we will be back at it opening the Speed Shop for Season 6 on October 14.  The 2013 Fall Session is 8 weeks.  It's time to get back to basics.  

In addition to the current MultiRider and ErgVideo's software we are beefing things up this Fall.  We will be introducing our new performance enhancing software PerfPro . This software adds another tool to enhance your ability to work on the weaknesses as well as building that critical base needed to be prepared for the Winter Session- and you know what that means-10 weeks of pain in the cave!


Here is a description of Fall 2013:

When: 
10/14/2013 - 12/14/2013  check out the class schedule on the website 
There are a few small changes to the schedule this fall with only one weekday class on Tuesday at 6:30 am with Coach Vicki. This will be one Saturday class at 9 am. Please keep in mind the plan is to add random classes if the weather is bad. There will be more classes offered on the schedule in the 2014 Winter Session.  

What: 
The fall is the perfect time to start establishing good riding habits and to make improvements on current ones. Working on a fluid pedal stroke and proper form while getting a great workout will lay the foundation for the 2014 Winter Session 
The first week of class will be the Functional Threshold Power (FTP) class to establish power and heart rates zones in order to train specifically to your data. Establishing training parameters is important to get the most of this program. Weeks 2- 8 will build on each other in order to prepare for the  Winter Session in 2014. 

Cost: 1 class per week $175 or 2 classes per week for $300

Registration: Opens 9/22 at 6pm on www.bikereg.com

*5 rider minimum for all classes
*No classes the week of Thanksgiving
*Cadence sensors are available - you will need a magnet, some are compatible, available for $5 if you need one
*Trainer skewers are required - available for $12 if you need one


Coaches Corner:  
Coach Ray

Coach Ray Trentini is back this season offering up his expertise on and off the bike!   Coach Ray provides a top notch workout using his knowledge and experience as a rider and racer.  He understands the concept of training with power and how to help each rider get the most out of their Speed Shop workout regardless of experience level.  In addition to his skill on the bike, Coach Ray's software engineer prowess off the bike helps keep everyone on their bike! Ray will be filling in this fall as needed and back to torturing you in the Winter! 


Coach Vicki



The Speed Shop is also excited to welcome back Coach Ironman Vicki Bate!  Coach Vicki has been training at the Speed Shop from the first season where she helped lead a group of local triathletes in a rather intense three hour Sunday morning class. Coach Vicki knows first hand the benefits of Speed Shop training.  She is a six time Ironman and has participated internationally for Team USA in the Long Course. In addition to participating in 6 - 8 triathlons a year Coach Vicki is a certified trainer and currently the race director for the very successful  Turkey Trot. She will be leading the 6:30am Tuesday this fall.

Thursday, March 7, 2013

"Winter Build" Home Stretch

Next week is the last week of the "Winter Build" Coaching Program .  This has been our best season yet!  Each class seemed to develop its own chemistry that provided a friendly yet challenging environment to improve bike skills and fitness. 
The intensity of the workouts grew each week! Everyone crushed it!!  Thank you to everyone that came out to play and for all your hard work. Spring is just around the corner and it is time to test your skill and strength on the road.  

A special shout out and thank you to "Early Bird" Coach Vicki for all her effort this Fall and Winter. She made sure the early risers had a class at the same time training for her 7th Ironman next weekend in Los Cabos, Mexico.  Lots of  "Speed Shop" luck going her way. 

Another big thank you to Coach Ray who organizes the indoor Tuesday Night Worlds Session and teaches the Saturday morning class. In addition to organizing and teaching the behind the scenes support Ray provides is invaluable and keeps the Speed Shop running smoothly.  

2013 Spring Session Information
Based on the recent survey there is enough interest to have a Spring Session.  Registration will be opening for a 4 week spring session this Sunday March 10th at 8:00 pm. Details click HERE  to sign up. 
The session will be for Wednesday and Thursday evenings at 6:30 pm starting on March 20 and End April 11.  All the details are on the registration page. 

Please feel free to email me at kelleyacres@gmail.com with any questions.  
Thank you again!

Wednesday, January 2, 2013

Happy New Year!

What a Fantastic 2012!  There were many great accomplishments from Speed Shop athletes and friends! There were Top Dogs and Newbies tearing it up on and off the road all over the country.   It was one of the most amazing experiences to see hard work translate into impressive victories and personal bests. Also watching athletes achieve success in other sports using pedal power as a cross training tool was awesome!
This is the inspiration that fuels the fire to keep the Speed Shop moving forward in 2013 as a place to train smart and train hard in a fun environment.


2013 Winter Build Update
Thank you to everyone that has signed up for the Winter Build.  The response has been fantastic. There are two spots available if you or anyone you know is interested please pass on this link Bike Reg  We kick off the Winter Build with the Functional Threshold Power (FTP) class starting with the Monday evening class on January 7th. This class will run each session the first week.  This class will provide an evaluation of your current fitness in order to train effectively.  For those taking the class more than once a week an alternative workout will be provided in the second class using your updated Power and Heart Rate zones. Wearing a heart rate monitor is optional but in addition to the power information can add another layer of information to help you train smarter.  It is recommended that you come to the FTP class rested in order to get an accurate evaluation.

For Those New to the Speed Shop
In addition to your bike and shoes please remember to bring a water bottle and towel (or towels if you sweat a lot). The proper trainer skewer is required. We have them available for $12 or check with your local bike shop. Cadence sensors are available to use.  Some crank magnets are compatible, some are not. We have them available for $5 if you need one.
There is a Google Group available for information regarding classes or anything relevant to the Speed Shop. The spot you have purchased is yours for the entire 10 weeks. If you are going to miss a class may want to  try to switch or it is forfeited.  The email address for this group is KASpeedShop@googlegroups.com.  If would like to join please send an email.
Only if the Speed Shop has to cancel a class due to inclement weather will the workout will be emailed to you.  If there are any questions please do not hesitate to email or call. And the most important thing ...
 Fun is mandatory! 


Thank you all the wonderful support.  Looking forward to another great winter season. 
Happy New Year!
Chris