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President's Message - October 2002

Once again, just like all the other years, the year is winding down. As I write this it’s a full moon tonight. It’s always been in my opinion that to set your mind to doing a new venture of any kind, it’s good to go off and sit by the beach and think about what you want to accomplish. The moon being kind of a strong geological force of nature on all things on this planet, especially the ocean, thinking under its influence can only make you stronger, right? Well, that’s what I think. Yeah it’s kind of dreamer logic, but in some personal instances, it has worked. So to paraphrase, "Use the moon Luke."

Even though the year and race season are drawing to a close, our work, the club’s work, is not done. So much to do and so little time! Why are these days shorter? Oh yeah I forgot, that moon and earth axis and rotational stuff. Anyway, we need people to come forward and step up to be officers. Somehow after every Saturday and Sunday ride, people forget that they can talk to any officer about this stuff and what the various jobs entail, at Polly’s. And they can also throw their hat into the ring! Elsewhere in the newsletter I will include a section that will help to define just what the officer duties are. Bottom line though kids, we need you to come forward here! NOW!

Another facet to the end of the year is getting the next year’s sponsors all dialed in. We have proposals! We will be sending them to our existing sponsors and some new friends that we hope will join our merry band, but we can always use more! Please! Perhaps you have a friend, or a friend of a friend, that might be interested in putting their extra cash dollars into a non-profit cycling organization that just happens to do good things in the community and race. Then becoming a sponsor of Velo Allegro is the solution to all their extra dollar problems.

And along that same line of thought, we gotta start knocking people up for 2003 club dues! The jersey order will be placed with Voler in early November and we will have mid-December delivery. There will be no changes/increases to dues or clothing prices! Our follow-on order must be in by mid-January for us to get it in mid-March, so don’t delay. Get your money and application in by the club party or sooner. And speaking of the club party…

Of course what is the end of the year without the annual Velo Allegro awards party, officer installation and feeding frenzy? Mark your calendar for November 9th and let the fun begin! If you want to be part of any of the committees like food, entertainment, awards, decorations, whatever, sign up! We have sign up sheets at Polly’s and you can always call or email any of the officers if you want to be part of it. It is always a great time!

In case you hadn’t heard also, this helmet safety program that Pat Henry and Jenn Stevens have started to present at various Long Beach elementary schools is being greeted by school administrators as a blessing! First off, the kids just absolutely dig the whole presentation! Then we get to give free helmets to kids that write an essay and/or draw a picture about helmet safety! And just maybe in this whole process, save a life or three. It is such a cool thing and I am so very proud of our club being involved in such great work. I really believe that if the USCF had every club in their ring of incompetence do something like this every year, instead of put on a race, they would have passed USA Swimming and AYSO in kid participation years ago. There wouldn’t be just 9 juniors showing up at a race, there would be 90! I hope that next year all club members can find the time to participate in this program. The groundwork is being dug and foundation is being laid. Become a part of it now and help build this into a grand success for our community, for our club and for our sport.

Okay, so your mission here is clear. Sit by the ocean under a full moon and make up you mind to be involved in the club administration, the club sponsors, the club party, the club community service, just focus on your bike club and act locally, think globally, and all will be right with the world.

-Buzz.

PS. I must give major league thank you to Eric Russell from Clif for the Clif Shot stickers. The kids LOVED them!

-posted 10 October 2002

Be Careful in Turnbull Canyon!

14 OCT 2002 - Los Angeles County Sheriff's Department reported Sunday that a 17-year-old girl was apparently murdered and dragged five miles by a car early Saturday morning. The investigators believe the girl was killed at Turnbull Canyon Road and Skyline Drive, then dragged to Hacienda Boulevard north of Colima Road.

Cyclists and others in the area are told to be on alert as well as are asked to call homicide detectives at 323.890.5500 if they have any information.

Read the CBS2.com article here.

-posted 14 October 2002

Velo Allegro Helmet Safety Program

As described by Buzz Long.

As you know and have at least heard, this helmet safety program in the Long Beach Elementary Schools has really proven to be quite the popular gig. I think Jenn and Pat have at least 5 more schools to do their "melon" show and we have at least 2 more schools to do helmet fittings. As far as this white boy is concerned, this is something that hopefully the club will continue for many years to come.

We need volunteers for the fittings. I know taking a half day off work, or even wasting a full day by calling in sick or taking a vacation day is not always looked upon by bosses with a smile.

This Friday, October 4th, is the fitting at Roosevelt School on 1574 Linden. It's right across Atlantic Blvd. from Poly High School. Fitting time starts at 8:00, but if you can be there by 7:45, that would be great. Wear your latest VA jersey, windbreaker or vest. I know Pat wants to keep it small, but I say the more the merrier. If you can't make it this Friday, there will be another helmet fitting on November 1st at Roosevelt School.

There will be another helmet fitting on November 8th, at the Whittier School, which I don't have the address for, but will get it.

All I ask of you right now is that you please let me know if you can find the time to help out - VERBALLY!!! My work number is 562/797-3847 and my home number is 562/431-5102. Or call Jenn or Patrick, but please try to come.

I have been in this club since April of 1990 and this is without a doubt the absolute best thing this club has ever done. Period! Be part of it. Buzz.

-posted 09 October 2002

Happy October Birthdays to our members and sponsors!

Jim Lynch (OCT 05) ** Melanie Ochoa (08) ** John Lucich (10) ** Al Crawford (15) ** Christi Ritter (16) ** Amber Rinderknecht (18) ** Samantha Klabius (20) ** Robbie McGinnes (28) ** Dave Thornburg (28) ** Alden Wilsey (28)

--posted 04 October 2002

Wenzel Coaching Program - October 2002

The following is a condensed and simplified version of the Wenzel Coaching program for October 2002.

This program is premised on a racing season that runs from the beginning of February to the end of August. If you follow this for the next few months, you will be ready to begin racing in February and have your first period of really good form about six to eight weeks later. If you want to race earlier or later you could adjust the program up or back. Call Neil (a small amount of consultation is free for all club members) if you have questions. Here is a rough outline of the months to come.

September through mid October is a rest period (see October schedule below). Weight lifting starts very gently at the beginning of October. Then comes a six week endurance build-up period. This starts out pretty easy, but by the end of November you should be at your peak volume for the year. December and January are a gradual transition to intensity with various intervals and finally the racing season starts again in February. After a season of racing your body needs three weeks of total, no exercise rest or five weeks of very light training to completely rejuvenate and prepare for another season of training. If you didn’t race yourself tired, you could do a shorter rest period. If you haven’t rested yet, delay the start of training.

The program for October has two components: endurance building and strength development. The first two weeks of October are a continuation of the September rest period. Ride at least once per week for one-and a half to three hours, about half the length of your longest race day is ideal. Continue cross training also once per week for an hour or two. After the first two weeks of October add one day per week of endurance training, either on the bike or in some other activity in which you can go steady for over an hour. All the endurance building exercise should be done between 60 and 80% of your maximum heart rate and at least 15 beats below your anaerobic threshold heart rate. For most racers, this is the most frustrating time of year because you never get to go fast. Fat wheezers on Schwinn Varsities may pass you on occasion in the first weeks of October. It is also a very satisfying time of year because if you are religious about maintaining an endurance heart rate you should find that your speed at those low heart rates increases very rapidly.

Go to the gym once the first week of October and just go through the motions of a weight workout with an empty bar or no weight at all. Put together a routine that works your quads, calves, biceps, triceps, pectorals, hamstrings, abdominal muscles and low back. Wenzel Programs include detailed lifting instructions. Warm up for at least twenty minutes before lifting and stretch afterwards. In the second week, lift once with very light weights. Add one lifting session per week until you are lifting three times per week. This is the anatomical adaptation phase of lifting. You are getting used to the form of lifting and strengthening your joints and connective tissues. You should not be challenging your muscles much yet. You may get sore after the first two gym visits. If you are still getting sore after the third visit, you need to lighten your weights.

This is the ideal time to start on a Wenzel Coaching personalized program. The program has a natural progression that starts in October or November and prepares you to race at your best next year. The programs include detailed instructions for all training and scheduled resting. Call Neil at 562-438-3051 or e-mail him at neilbrown@wenzelcoaching.com Check out our website at www.WenzelCoaching.com. It’s possible to start a program later, but then you will have to choose between compromising your base and starting to race a month or more later than your club-mates. Pro- grams for club members cost $50/month and there is a one time $50 start up fee.

-posted 04 October 2002

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