Jon Page 2nd at World 'Cross Championiships

I should also mention that Katie Compton and Danny Summerhill both silvered as well. I watched the race Sunday night on www.WCSN.com. The announcers are terrible but the race was one of the most exciting bike races I've ever seen! The Belgian contingent of Wellens, Vervecken and Nys put the hammer down at the start of the race but this race course was possessed by demons. I think all of the top riders went down hard at least one. Nys had three super hard falls and finished 11th. You have to give this guy credit - any other mortal human would have tucked tail and headed for the showers by the second crash. Page rode out of his mind. He damn near won the whole thing execept for one small bobble with about .5 k to go and Vervecken got a small gap - race over. You have to check out pictures of this course. Super technical with thick mud, sand, steep climbs and tons of stairs!.

Survey- How many bikes do you have?

Want to know who has the most bikes in their stable? Tell us here and let's see who's really got the goods.

Friday am ride

Anyone up for a frosty Friday social ride? 5:45am?

Also, I'd like to ride Sunday morning on my mountain bike. If anyone is interested, let me know.

Rob

Landry's Party- Post your ideas here

Mark Gray from Landry's Natick agreed to have some kind of after hours party for us. Often manufacturers will agree to have one night of discounts on a product (line). So let's post some ideas for Mark. If you're having trouble with posting, let me know.

Hydration and Nutrition

I posted this on the Spynergy Newsletter this week. The Hammer nutrition website does have some good info on it about this.

... we want to make sure that everyone is properly hydrated during our spin classes, especially the longer classes. You can however over hydrate, which can lead to a dilution of your body’s electrolyte levels. This is not good.

Typically athletes strive to replace the fluids, electrolytes, and calories they can re-absorb, not what they lose. So that means that most workouts when you’re sweating a lot, you might drink up to one 24oz (standard bike water bottle) of water or sports drink per hour of exercise and take in 200-300 calories per hour for workouts over an hour. Consuming calories during a workout of an hour or less usually isn’t necessary (unless you’re really hungry).

Please be careful to make sure you drink enough water each day. But it’s as important to make sure you don’t drink too much plain water during your work-outs.

If you’d like to learn more, please go to the attached article where you will also find other useful workout nutrition advice. http://www.e-caps.com/za/ECP?PAGE=ARTICLE&ARTICLE.ID=1273&OMI=10090,10071&AMI=10090&RETURN_URL=%2Fza%2FECP%3FPAGE%3DENDURANCE_LIBRARY%26OMI%3D10090%2C10071%26AMI%3D10090&RETURN_TEXT=Endurance%20Library

As always, if you have any questions about exercise and nutrition, we strongly advise to seek medical consultation. Everyone is different and not all ‘rules of thumb’ will apply to you. Whenever making changes to your regimen, always do so slowly, carefully, and under the direction of your doctor. Really.