February 2006

Calling All Cyclists!

Yes, we mean ALL cyclists.

Wild Rock is hosting a “Club Evening” for Peterborough’s sport clubs that have something to do with bicycling. This is an informal Wine and Cheese for area cycling aficionados to meet and greet one another. All cyclists, club members or not, are invited to attend.

Find out what's going on in the world of cycling in Peterborough. There will be members from a mountain bike club in Lakefield, Runner's Life Multisport (Triathlon), the YMCA and the Peterborough Cycling Club. Find out what rides are being offered and what the cycling community can do for you!

If you are looking for some winter cross training - the Speed Skating Club is coming, too.

There is something for everyone who likes to play on two wheels!

Thursday, February 2nd.
7 until 9 pm
Wild Rock Outfitters

Events

Saturday nights in Feb and March
Kayak Pool Sessions

Ready for paddling in winter? If you feel like getting in the water and practicing some tricks, learning how to roll, or just having fun with your white water kayak, come and join us! The sessions will run every Saturday from 6 to 7pm at the Peterborough Sport & Wellness Centre.

Feb. 12th
Snowshoe Demo
Here is your chance to try out a variety of the best snowshoes available. Come and join us at Trent Wildlife Sanctuary for a morning winter hike. We will provide snowshoes and hot apple cider, and please do not forget your dog (if you have one).

Feb. 22nd
X-Country Ski Waxing Clinic
Learn the proper technique for applying glide and grip wax for either for classic or skate skis. In this clinic you will learn how to apply the waxes according to weather conditions, as well as how to protect your base and make your skis last longer and perform better for the whole season. Cost is $5 when you sign up.

Mar. 1st
Map & Compass Clinic
Learn and understand the basics of how to use a map and compass. What do those squiggly lines on a map mean? What’s a UTM? What’s magnetic declination? How do I use a compass properly? Cost is $5 when you sign up.

For more information on any of these events and/or to sign up, please contact Wild Rock Outfitters at 745-9133 or email: Rodney@wildrock.net.

Cycle Training Inspiration!

Hoping to be a little more fit on your bike this summer?  Tired of having your trainer stare at you with that look that brings tinges of guilt to your soul?  This is the time to snap out of the Turkey induced stupour and start riding your trainer.  A little work no pays off in spades come summer with less injuries, more endurance, hill flattening fitness and increased smiles.

So what is the plan?  First off… what are your goals?  I have broken it down to your longest summer ride you want to be fit for.  This program will take you until you can get outside come the beginning of April.  Buckle down for February and March indoors and have a great time in April.

Longest Ride 35km (Peterborough to Lakefield and back)
WEEK 1: 2 X SKILL (30 minutes) , 1 X ENDURANCE (30 minutes)
WEEK 2: 2 X SKILL (30 minutes) , 1 X ENDURANCE (30 minutes)
WEEK 3: 2 X SKILL (30 minutes) , 2 X ENDURANCE (30 minutes)
WEEK 4: 1 X SKILL (30 minutes) , 1 X ENDURANCE (30 minutes), 1 X POWER (30 minutes)
WEEK 5: 1 X SKILL (30 minutes) , 2 X ENDURANCE (40 minutes), 1 X POWER (30 minutes)
WEEK 6: 1 X SKILL (30 minutes) , 2 X ENDURANCE (45 minutes), 1 X POWER (30 minutes)
WEEK 7: 2 X ENDURANCE (45 minutes), 1 X POWER (30 minutes), 1 X MUSCULAR ENDURANCE (30 minutes)
WEEK 8: 1 X POWER (30 minutes), 2 X MUSCULAR ENDURANCE (30 minutes)
WEEK 9: 2 X ENDURANCE (45 minutes), 2 X MUSCULAR ENDURANCE (30 minutes)

Longest Ride 60km
WEEK 1: 2 X SKILL (30 minutes) , 1 X ENDURANCE (30 minutes)
WEEK 2: 2 X SKILL (30 minutes) , 1 X ENDURANCE (30 minutes)
WEEK 3: 2 X SKILL (30 minutes) , 2 X ENDURANCE (40 minutes)
WEEK 4: 1 X SKILL (30 minutes) , 1 X ENDURANCE (40 minutes), 1 X POWER (30 minutes)
WEEK 5: 1 X SKILL (30 minutes) , 2 X ENDURANCE (40 minutes), 1 X POWER (30 minutes)
WEEK 6: 1 X SKILL (30 minutes) , 2 X ENDURANCE (50 minutes), 1 X POWER (30 minutes)
WEEK 7: 2 X ENDURANCE (50 minutes), 1 X POWER (30 minutes), 1 X MUSCULAR ENDURANCE (30 minutes)
WEEK 8: 1 X POWER (30 minutes), 2 X MUSCULAR ENDURANCE (45 minutes)
WEEK 9: 2 X ENDURANCE (60 minutes), 2 X MUSCULAR ENDURANCE (45 minutes)

Longest Ride 100km
WEEK 1: 2 X SKILL (30 minutes) , 1 X ENDURANCE (30 minutes)
WEEK 2: 2 X SKILL (30 minutes) , 1 X ENDURANCE (40 minutes)
WEEK 3: 2 X SKILL (40 minutes) , 2 X ENDURANCE (45 minutes)
WEEK 4: 1 X SKILL (30 minutes) , 1 X ENDURANCE (45 minutes), 1 X POWER (30 minutes)
WEEK 5: 1 X SKILL (40 minutes) , 2 X ENDURANCE (45 minutes), 1 X POWER (40 minutes)
WEEK 6: 1 X SKILL (40 minutes) , 2 X ENDURANCE (50 minutes), 1 X POWER (40 minutes)
WEEK 7: 2 X ENDURANCE (60 minutes), 1 X POWER (40 minutes), 1 X MUSCULAR ENDURANCE (45 minutes)
WEEK 8: 1 X POWER (40 minutes), 2 X MUSCULAR ENDURANCE (50 minutes)
WEEK 9: 2 X ENDURANCE (60 minutes), 2 X MUSCULAR ENDURANCE (60 minutes)

Workout Descriptions (Based on Joe Friel’s Cyclist Training Bible)

SPEED SKILL  Isolated Leg Training on trainer. After warm-up, alternate 20-60 seconds with 1 leg--other on a chair. Get a total of 7-10 minutes of ILT on each leg in workout. Alternate legs as you feel like it. Comfortably high cadence. Focus on eliminating dead spot at top of stroke by pushing toes forward in shoes at top.

SPEED SKILL Spin-ups. Slowly spin-up to max rpm over 30 seconds. When you begin to bounce, back off and then hold it for several seconds. Recover completely and repeat several times. Stay RELAXED!

SPEED SKILL Pedaling drill: Do the following 3 times--10 seconds of high rpm, 10 seconds higher, 10 seconds max rpm and then recover for 60 seconds. Then do this 3 times--30 seconds left- and 30 seconds right-leg dominant pedaling (other leg loafs). Repeat all of this 4-5 times. Small chain ring.

ENDURANCE  Ride in the 1-2 zones on your trainer using gears to simulate small rolling hills.  You should be able to carry on a conversation during this ride.  If you need to stop in the middle of a sentence to catch your breath you are cycling too hard.

PS Did you know that you can rent Spinervals training DVD's from Have You Seen below the clock tower on George St? The DVDs are available to buy at Wild Rock. 
You can find out more about the DVDs at www.spinervals.com. 

What to do when the Winter Weather isn't cooperating

Those of us who love winter will agree that we haven't had the most spectacular weather lately. We thought it might be a good idea to pool our resources and share some ideas about how to keep the spirits up when there isn't enough snow to play in.

Go indoor rock climbing or ice climbing. Bart

Create a new club and meet once a week to discuss important things. Phil's club is going to be the argument club.

The bike path is clear. Go for a ride! Shannon

Go bowling! Shannon

Enjoy some roller skiing on the path. Wayne

End of season sales are happening now. Go shopping. (some of you may have guessed who suggested this...) Katie

Go out anyway! Conditions at Kawartha Nordic Ski Club, for instance, have been much better than it seems from Peterborough. Kieran

Go for a dog walk or hike somewhere you haven't been in a while, or ever! There are great trails around Peterborough to explore. Grab a free map at the store for ideas or ask a others where they like to go. Jon

Go to the Canoe Museum. Jon

Go ice skating! Zac

Check out the events section of the newsletter and try something new!

Free Ecards!

Wild Rock now has e-cards for you to send. Ecards are online postcards that you can send to anyone with an email.

The pictures are Wild Rock staff and friends playing outside. We are hoping that the selection of cards will grow. If you have ideas or pictures you would like to see, let us know!

This picture is one of Jim on a hiking trip in the Adirondacks. There are descriptions of what the pictures are if you click on them.

Check out the selection at http://wildrock.net/ecards/

Enjoy!

Wild Rock Staff