Roster & Training

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border-top:1px solid #393939; clear:both; display:none; width:100%!important; position:relative; z-index:999999!important; height:90px!important"> <div class="adCenterClass" style="display:block!important; overflow:hidden; width:916px;"> <div id="footerAd_container" style="display:block!important; float:left; width:728px"> <iframe id="lycosFooterAdiFrame" style="border:0; display:block; float:left; height:96px; overflow:hidden; padding:0; width:750px"></iframe> </div> </div> </div> <table cellpadding=0 cellspacing=0 border=0><tr> <td valign="top" colspan=2 height=110 BGCOLOR="#00FFFF" TEXT="#080000"> <div> <B>Cycle Classics</b></div> <div> <B>|  </b><A HREF="index.htm" TARGET="_top" TITLE="Cycle Classics"><U><B>home</b></U></A><B> </b><B>| </b><B> </b></div> <div> <A HREF="id23.htm" TARGET="_top" TITLE="Bike MS 2011"><U><B>Bike MS 2011</b></U></A><B>   |   </b><A HREF="id24.htm" TARGET="_top" TITLE="Tour de Cure 2011"><U><B>Tour de Cure 2011</b></U></A><B>   |   </b><B>Roster & Training</b><B>   |   </b><A HREF="id26.htm" TARGET="_top" TITLE="FUNraising Tips"><U><B>FUNraising Tips</b></U></A><B>   |   </b><A HREF="id21.htm" TARGET="_top" TITLE="Coast Guard City Century Ride"><U><B>Coast Guard City Century Ride</b></U></A><B>  </b><B> |  </b><A HREF="id17.htm" TARGET="_top" TITLE="Team Portsmouth Rides"><U><B>Team Portsmouth & Rides</b></U></A></div> <div> </div> </td> </tr><tr> <td valign="top" width=215 BGCOLOR="#0000BF" TEXT="#F7F7FF"> <div> <A HREF="id25_m.htm#ride_roster" TARGET="TRLX_Middle" TITLE="Roster Training"><U><B>Ride Roster</b></U></A></div> <div> <A HREF="id25_m.htm#long_distance_cycling_training_plan" TARGET="TRLX_Middle" TITLE="Roster Training"><U><B>Long Distance </b></U></A><A HREF="id25_m.htm#long_distance_cycling_training_plan" TARGET="TRLX_Middle" TITLE="Roster Training"><U><B>Training</b></U></A></div> <div> <A HREF="id25_m.htm#ways_to_improve_your_riding" TARGET="TRLX_Middle" TITLE="Roster Training"><U><B>Improve Your Cycling</b></U></A></div> <div> <I><B> <form action="http://formmail.trellix.com/servlets/TlxMailer" method="POST" enctype="application/x-www-form-urlencoded"><input type="hidden" name="tlx_SortOrder" value="Name,Email,Comments"><input type="hidden" name="tlx_FormIndex" value="1"><input type="hidden" name="tlx_OKMessage" value="Your Training Tips"><input type="hidden" name="tlx_SendMode" value="2"><input type="hidden" name="tlx_Subject" value="A comment form was submitted"><input type="hidden" name="tlx_EmailTo" value="cycleclassicsride@cox.net"> <table cellpadding="0" cellspacing="1" border="0" align="center"> <tr> <td align="left">Name:<br> <input type="text" name="Name" size="25" maxlength="30"></td> </tr> <tr> <td align="left">Email:<br> <input type="text" name="Email" size="25" maxlength="30"></td> </tr> <tr> <td align="left">Favorite Training Tip:<br> <textarea name="Comments" rows="30" cols="19"></textarea></td> </tr> <tr> <td align="right"><input type="reset"> <input type="submit" value="Send" name="tlx_send"></td> </tr> </table> </form>  </b></I></div> </td> <td valign="top" height=370 BGCOLOR="#FFFFFF" TEXT="#080000"> <div> <I>Roster & Training</I></div> <div> <B> <A NAME="ride_roster"><IMG BORDER="0" SRC="1x1.gif" HEIGHT="1" ALIGN="bottom" WIDTH="1" HSPACE="0" VSPACE="0" ></A></b><B>Ride Roster</b></div> <div> <B>WILL BE POSTED END OF FEBRUARY - STAY TUNED FOR SEEING THE BIGGEST TEAMS WE'VE EVER HAD</b></div> <bR> <div> <B> <A NAME="long_distance_cycling_training_plan"><IMG BORDER="0" SRC="1x1.gif" HEIGHT="1" ALIGN="bottom" WIDTH="1" HSPACE="0" VSPACE="0" ></A></b><B>Long Distance Cycling Training Plan - </b><FONT SIZE="3" COLOR="#0000FF" FACE="Arial" ><B>10 Week Plan - </b></FONT><FONT SIZE="3" COLOR="#003300" FACE="Arial" ><B>If you follow this training schedule you will be fully prepared to ride either the Tour de Cure 100 mile (TdC) or Bike MS 150 mile, 2-Day ride this spring and summer!</b></FONT><FONT SIZE="3" COLOR="#0000FF" FACE="Arial" ><B> </b></FONT></div> <div> <B><IMG SRC="2adc0d50.gif" border=0 width="704" height="469" ALIGN="BOTTOM" HSPACE="0" VSPACE="0"></b></div> <div> <B> <A NAME="ways_to_improve_your_riding"><IMG BORDER="0" SRC="1x1.gif" HEIGHT="1" ALIGN="bottom" WIDTH="1" HSPACE="0" VSPACE="0" ></A></b><B>20 </b><B>Ways to Improve Your Riding:</b></div> <div> <B>1. Commute by bike</b></div> <div> <B>2. Know your gear ratios</b></div> <div> <B>3. Use your front brake as primary brake</b></div> <div> <B>4. In wet weather, allow more distance for stopping</b></div> <div> <B>5. Wear quality sunglasses</b></div> <div> <B>6. Eat on long rides (you can't just drink)</b></div> <div> <B>7. Never experiment with foods on important rides</b></div> <div> <B>8. Don't listen to your sensation of thirst - you'll get behind on water intake</b></div> <div> <B>9. Change your hand position frequently on the handlebar</b></div> <div> <B>10. Don't train too hard in the beginning of a training plan</b></div> <div> <B>11. Don't ride only once a week</b></div> <div> <B>12. Look for signals of over training</b></div> <div> <B>13. Keep a training diary</b></div> <div> <B>14. For climbing a long, steep hill, begin by using a lower gear than you think you need</b></div> <div> <B>15. Keep your bike clean (including tires)</b></div> <div> <B>16. Set goals</b></div> <div> <B>17. Vary your rides (distances, speeds, sprints, hill climbs, etc.)</b></div> <div> <B>18. Check you pulse rate</b></div> <div> <B>19. Increase pedal efficiency by using a higher cadence (when in doubt, 90 out is the old quote for 90 rpm when pedaling)</b></div> <div> <B>20. AND, RIDE WITH OTHER CYCLISTS! </b></div> </td> </tr></table></body>