by Michael Roberts | Jan 3, 2014 | C4 Cycling
Here are the races I’m thinking about for 2014. Tentative…
- Saturday, January 25 – Ace Speedway, Altamaha, NC
- Saturday, February 1 – Ace Speedway, Altamaha, NC
- Saturday, February 15 – Wolfpack Classic, Raleigh, NC
- One of the Greenville, SC series races (probably Saturday, March 1st)
- Saturday, April 12 – Dilworth Crit, Charlotte, NC
- Sunday, April 13 – Belmon-Charlotte Omnium, Charlotte, NC
- April 18 to April 25 – VACATION
- Saturday, April 26 – Tour de Moore
- Sunday, April 27 – Brick City Crit, Sanford, NC
- Saturday, May 31 – All that Jazz Crit, Cheraw, SC
- June 14/15, NC Road Race championships
- June 21/22, Blythewood Omnium, Blythewood, SC
- ** Possible ** Saturday, June 28 – Brownstown Road Race, Brownstown, PA
- Saturday, July 12 – NC Crit Champs (probably in High Point, NC)
- July 29 thru August 2 – Crossroads. Probably not able to do all of them. But maybe Friday, Saturday and Sunday.
- Saturday, August 9 – Orange Star Crit, Cary, NC
- August 22, 23, 24 – Raleigh Omnium, Raleigh, NC
- Saturday, September 6 – High Point Classic, High Point NC
base mile training guide:
base gym workout guide:
http://coach.dancoy.com/archive/Strength_Training_for_Cyclist.pdf
by Michael Roberts | Dec 6, 2013 | Technology
Typically, when you have Outlook 2007 and open an attachment with the same file name 200 times, Windows will stop you from opening it again. This happens when I receive my voicemails in my emails. So after opening it 200 times, I get an error.
To clean out the old temporary files, I do this. I navigate to the registry and look at this key.
HKEY_CURRENT_USER\Software\Microsoft\Office\12.0\Outlook\Security\OutlookSecureTempFolder
In this case, the directory is named as follows:
C:\Users\%%username%%\AppData\Local\Microsoft\Windows\Temporary Internet Files\Content.Outlook\%%random numbers%%
The last part is system generated. I just delete the files with the name that is repetitive, and bam. It works again. Or, see this article.
http://www.technipages.com/outlook-cant-create-file-error-when-opening-attachment
by Michael Roberts | Jan 9, 2013 | C4 Cycling
Here are the races I’m going to plan for in 2013. After July 1st, I won’t be able to plan much of anything, so here goes.
- Saturday, January 26th – Ace Speedway
- Saturday, February 2nd – Ace Speedway
- Saturday, February 9th – Wolfpack Classic RR
- Sunday, February 10th – Wolfpack Classic Crit (if it’s not collegiate only)
- March 2nd/3rd – Carolina Pain Inst. Race Weekend, Winston-Salem, NC.
- March 9th/10th – Blythewood Omnium, Bllythewood, SC
- April 6th/7th – App State Race weekend, Boone, NC
- Saturday, April 13th – Dilworth Crit, Charlotte, NC
- Sunday, April 14th – NoDa Crit, Charlotte, NC
- Saturday, April 20th – Duke U. RR, Durham, NC
- Saturday, April 27th – Tour de Moore RR, Southern Pines, NC
- Saturday, May 4th – Asheboro Crit, Asheboro, NC
- Sunday, May 5th – Denton Crit, Denton, NC
- Saturday, May 18th – Gyro RR, Raleigh, NC
- Saturday, June 15th – Dragon’s Circuit, Pope Air Field, NC
- June 22nd/23rd – NC RR Championships, Southern Pines, NC
by Michael Roberts | Sep 16, 2012 | C4 Cycling
So here are a few examples of cycling intervals to increase speed and stamina. Intervals shouldn’t be done more than 2 to 3 times per week, as they should be strong workouts for your heart. They following listings can be done while NOT doing group rides.
OPTION #1 – True intervals
This is one of the best interval training workouts you can do to improve fitness. It burns lots of calories in a short amount of time.
How to do it:
- Warm up for 15 minutes.
- 3 minutes at 90 to 95 percent of your maximum heart rate. Max heart rates are ‘usually’ in the 180 range, so somewhere above 160 or 162 bpm. Take 3 minutes active recovery (you’re still moving, but at an easy pace) and repeat the 3 on/3 off pattern 3 to 4 more times.
- Finish with a 10-minute cooldown.
- Bonus benefit: This workout is like weight training for your heart—it strengthens your cardiovascular system, which improves your overall health.
OPTION #2 – Sprint work
This workout is used to increase speed, and increase sprinting distance and intensity.
How to do it:
- Warm up for 15 minutes, adding a few 20-second bursts at the end to prepare for the workout.
- Sprint for 30 seconds at a nearly all-out effort.
- Take 3 minutes active recovery and repeat the 30 seconds on/3 minutes off pattern 5 or 6 more times.
- Finish with a 10-minute cooldown.
- Bonus benefit: Because of its very high intensity, this workout is very short.
OPTION #3 – The Ladder
How to do it:
Warm up for 15 minutes, adding a few 20-second bursts at the end to prepare for the workout. During the work periods, you should raise your heart rate above 160 bpm.
Build and taper the workout like this:
- 30 seconds sprint/30 seconds recover
- 1 minute sprint/1 minute recover
- 2 minutes sprint/2 minutes recover
- 4 minutes sprint/4 minutes recover
- 2 minutes sprint/2 minutes recover
- 1 minute sprint/1 minute recover
- 30 seconds sprint/30 seconds recover
Finish with a 10-minute cooldown.
Bonus benefit: This major calorie-burning interval training plan gives you the best of both worlds—high-octane cardio and muscle-sculpting sprints.
by Michael Roberts | Jun 27, 2012 | Personal Updates
Amy,
Zip file is here.
