Friends of Fast Friday: November 2006

vo2 max testing available

If anyone is interested in having their vo2 max tested, I have worked out a deal at Stevenson Fitness with Andrew Gonzalez. $75 for a vo2 max test (includes your own mask and a free re-test after a month or two in order to chart progress). The benefits of having Andrew do it (aside from the low cost) is that you get to use your own bike to do the test on. In addition to learning your vo2 max and maximum heart rate, the test will tell you where you burn the maximum amount of body fat (at what heart rate), your lactate threshold and the point where you stop burning body fat. This knowledge allows you to set up optimum training zones, which is useful for everyone, whether they are training to race or just riding to lose weight.

If anyone is interested in scheduling a test or has further questions, email me at anthonyaker@hotmail.com, or give me a call at 818-259-7978. I talked to Andy and he said Monday's and Tuesday's usually work best for him, but he has a somewhat flexible schedule. Hope everyone had a good Thanksgiving. Talk to you soon.

Anthony

p.s. Here are some articles about vo2 max and lactate threshold in case you don't know anything about it.

http://www.velonews.com/train/articles/8167.0.html

http://www.velonews.com/train/articles/8217.0.html

Update

- FF on Friday was awesome. 15 riders, good times and fun racing. PJ and New Dan tied for pts with PJ winning the jersey because of the first place finish. Danny Boy Metcalf had a good laugh at everyone's expense by riding hard up Kanan for Sprint #1 and then pealing off for home at Lindero. Jack is back on FF! Jack made his presence known by sprinting up Westlake but couldn't hold off the field. Lawrence did not show and didn't bring the Polka Dot jersey on Friday...bad form! Lawrence, drop the Jersey off at PJ's or Westlake Cyclery.
- The Pink Hill Climb jersey was reclaimed today at Big Dougies...it s New Dan's to wear next week.
- December Monthly Point series starts next week.
- Mtb/Cyclocross ride next Saturday at Sycamore..details to follow.
- If you haven't tried on jerseys/apparell yet, get of a hold of Greg before he has to return the samples. We are on track for February distribution.

Sunday Ride

Vons, 8:30. Takers?

Wednsday Rockstore Loop

7AM Vons departure. I'll be riding into work (Amgen), so Duffy, I could escort you most of the way home. Talk to me.

Ruby Tuesday?

Tuesday morning at 6:30 am....PCH and Back...we can do Mark's route of Yerba Buena or come up Mulloholland or Decker...Anyone in?

Simi on Saturday anyone?

I am planning on doing the Simi ride on Saturday. It would be great to have some familiar Fast Friday friends along for the fun frenzy. If you would like to start off with us, we are meeting at Maurice's house around 6:30. He lives off Agoura Road and Lost Hills. Any other questions, let me know. Hopefully the ride won't end up like this picture. Safe riding to all.

Anthony

Wednsday Morning

No Marines or "element of surprise". Just a spirited, 7AM offering over Decker and up Mulholland. Fitness is returning and I'm looking to share the joy!

Piru TT Results (20K)

For those of you that were unable to make the race, you missed out on some wind, warm temperatures, and a great showing by FF. Here are the results for those who participated:

CAT4:
John Destefano 33:21 (earning 5th place against some stiff competition)

CAT4 (largest category today with a dozen riders):
PJ Mazziliano 30:26 (good for 1st place!)
Anthony Aiker 31:26 (not far behind in 2nd place!)
Chris Duffy 33:17 (rollin' in 7th place)
Omar Spina 33:32 (on Duffy's heels for 8th place!)

MASTERS 35+:
Pete Sullivan 28:34 (1st place AND the fastest time on the day by almost half a minute over a recumbent! Stud.)

PUBLIC WOMEN'S:
Kim Beckwith 36:27 (taking 1st place in her category!)

Congrats to all. Fast Fridays was three riders shy of getting a team discount today (ten riders and the price drops to $15/rider). For the discount you have to pre-register together, which is simply getting the list of riders together, collecting the $ and faxing the list over to Tren on Saturday! You can sign your waivers on race day. I'll send out a reminder/interest inquiry about a week before the next event, which is 12/3/06 (and is part of the So Cal Cup, too!).