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Time Trials: The "Race of Truth" and how an expert does them. 
Race Day Preparation: Here's advice on what you need to do to prepare for the Big Race and avoid the jitters.
Taking Care of Road Rash: Here's advice on what you need to do to prepare for the Big Race and avoid the jitters.
Home Self Test for Lactate Threshold: For many years I have been following this simple method to determine an approximate lactate threshold level conducted with on an indoor trainer.
Off-Season Weight Training Program: This program is the one that the Olympic Cycling Team was using in the early 1990's and to the best of my knowledge they still are. It is a program that is designed specifically with the endurance athlete in mind. The concept of the program is simple...
SF Resistance Band Training: All of us know that weight training, especially during the off-season, can be a beneficial way to keep that hard earned muscle tone that we achieved during the summer. But, not all of us have the luxury of...
Well, Freewheelers, it's wintertime: The holidays are over, it's frigid outside, and believe it or not, it's time to start preparing if you want to have a successful racing season. Its time to decide what you want to accomplish this season. Based on your goals, you need to develop a training plan...
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Rides generally begin at Botzum Trail Head (formerly called Indian Mounds), which is near the southern end of the CVNP on Riverview Road, ¼ mile south of Bath Road.
Saturday & Sunday: There will be a road ride from Botzum Parking lot at 8:00 a.m., weather permitting.
Tuesday & Thursday: "A" ride is at 6:00 p.m. and "B" ride is at 5:45 p.m., both starting from Botzum Trail Head. Those who want to do training, recovery rides, or work on something specific may also go their own way or maybe find someone else to work with.
OUR RIDE RULES:
We have just a few rules to keep ourselves safe and legal on the road. We encourage these rules to be followed not only on our rides but on every ride.
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Group shall not ride more than 2 abreast. State law allows for 2 abreast...but no more.
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Group shall obey all traffic control devices...all traffic lights, stop signs, etc.
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Group will wait-up before or after all traffic lights to re-assemble so that no one feels the need to crash a light out of fear of losing the group.
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Each rider shall ride a predictable and straight line especially when in the group. Signal to those behind you any move that may be unexpected.
All this is about safety and keeping our place on the road. It's the only way to keep our legal place out there in the long run. Yes, some motorists will never respect our place on the road but let us not make enemies out of the motorists who do
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