Robert Panzera
The best way to improve in a specific sport is to practice the sport — this is the idea of specificity. Cross training involves training the same elements you would in your chosen sport, but through non-sport-related activities. For example, in cycling you’re mainly training your leg muscles and aerobic capacity. Cross training can help improve strength, cardio, power, endurance and overall cycling fitness.
Improve your cycling fitness with these cross-training exercises:
Swimming – This low-impact activity can help build aerobic fitness
Lunges/Squats – These non-weight-bearing exercises can help build overall leg strength
Hiking – Build both thigh strength and aerobic fitness with easy hiking up hills
Crunches and Leg Raises – These core exercises improve power transfer
Pushups – Add these to your routine to build arm endurance for long days in the saddle
Implementing these exercises in your training a few times a week can help you focus on one aspect of your cycling fitness and give your mind and body a short break from cycling. Cross training should not take up more than 10 to 20% of your cycling time during the week, and should be done in the early stages of training for a target event. As the target event nears, decrease cross training.
Robert Panzera is a Level 2 USA Professional Cycling Coach and owner and operator of Cycling San Diego (CCSD). CCSD is designed to provide a venue of warm weather training miles in the off-season for serious touring and elite racing cyclists. For more information about Robert Panzera and CCSD, visit www.cyclingcampsandiego.com or contact him at robert@cyclingcampsandiego.com
This tip was originally published in the Adventure Travel Group (ATG) monthly newsletter. For more information on ATG, visit www.adventuretravelgroup.com or contact info@adventuretravelgroup.com
Monday, September 28, 2009
Wednesday, September 23, 2009
Cycling ‘Super Moms’ Take a Trip to Remember from Colorado to Croatia
By Lonna Ramirez
Ordinarily, a typical day for Sarah McAllister and her friends includes preparing meals, dropping and picking up kids from school or various activities, errands and a multitude of other duties. But for 10 days in the fall of 2007, McAllister and her friends left their families and responsibilities at home for a guided cycling trip in Croatia with Adventure Travel Group (ATG).
This adventurous group of moms, ranging from 37 to 50 years of age, live in Colorado (four in Crested Butte, one in Boulder), where they raise their kids, ski and bike together when they can.
After McAllister and another girlfriend went on an ATG cycling tour in the Italian Dolomites the year before, McAllister convinced her friends with stories of days spent riding and exploring, free of decisions and responsibilities, that they too should go on a cycling vacation. They decided on Croatia, since none of them had ever been there before. For two of the moms, this vacation was the first time they had ever left their kids and husbands—one woman had never had a passport before. McAllister (second from left) and friends—all in Marmot PreCip jackets.
After much juggling of schedules and mixed emotions of leaving husbands and kids at home, the group landed in Dubrovnik, Croatia, for the start of their tour. “After getting off the plane, we arrived in this beautiful city and spent the day touring the city, sitting in the sun, sipping cocktails and swimming,” recalls McAllister. The next day the tour began, covering 50 hilly miles or more each day exploring the Dalmatian Islands of Croatia. Although all the Colorado women were athletic, two bought their first bike just a few months before the trip. “There was quite a bit of climbing, but they did just fine—we all do a lot of skiing and other activities to stay in shape,” says McAllister.
ATG Owners Gary Bezer and Lise Fleury, a husband-and-wife team, are experienced, professional cyclists who have vast knowledge of the areas they offer tours, giving cycling tour guests an opportunity to experience the best riding, dining and accommodations. Each morning, over steaming cappuccinos and breakfast, ATG provided maps and detailed descriptions of the day’s route, offering easier or more challenging options. Throughout the day, Frano (Gary’s Croatian cousin) parked the van along the route, offering water, snacks and transporting jackets and other items so cyclists didn’t have to carry them. The van was also available for anyone who wanted to rest their legs or cut their ride short.
“At the end of the day, we’d relive the day’s ride over drinks and then a group dinner at one of Gary and Lise’s great restaurant choices—they always picked unique places with great ambiance” says McAllister.
“Croatia is beautiful and the scenery was spectacular. It felt like the Mediterranean and although it’s influenced by many different cultures, it has a culture that is uniquely its own. We loved taking the ferries to the different islands; every island was different and great to explore. We did a lot of swimming as well as riding,” says McAllister. “Another highlight was going to Gary’s cousin’s farm and watching them prepare homemade grappa and sampling it directly from the alambic still!”
For this group of moms, McAllister explains, the vacation was more than just great scenery and cycling. “Being able to ride all day every day was addicting! It was incredibly liberating, there were no decisions to make, no meals to prepare or errands to run—we had the luxury of simply getting on our bikes every day and riding at our own pace. We were no longer mothers, PTA members, wives or anything else—we could simply be ourselves without any responsibilities. Gary and Lise took great care of us!”
In 2009, McAllister and friends (a few from the Croatia trip and few new friends who couldn’t make first trip) are planning another cycling trip with ATG, this time to Slovenia or Spain. “I keep looking at my Croatia photos and look forward to a new adventure with my friends in another new locale,” says McAllister.
For more information about fully guided cycling tours Italy, Spain, Croatia, Slovenia, Chile, Argentina and Canada visit www.adventuretravelgroup.com.
Ordinarily, a typical day for Sarah McAllister and her friends includes preparing meals, dropping and picking up kids from school or various activities, errands and a multitude of other duties. But for 10 days in the fall of 2007, McAllister and her friends left their families and responsibilities at home for a guided cycling trip in Croatia with Adventure Travel Group (ATG).
This adventurous group of moms, ranging from 37 to 50 years of age, live in Colorado (four in Crested Butte, one in Boulder), where they raise their kids, ski and bike together when they can.
After McAllister and another girlfriend went on an ATG cycling tour in the Italian Dolomites the year before, McAllister convinced her friends with stories of days spent riding and exploring, free of decisions and responsibilities, that they too should go on a cycling vacation. They decided on Croatia, since none of them had ever been there before. For two of the moms, this vacation was the first time they had ever left their kids and husbands—one woman had never had a passport before. McAllister (second from left) and friends—all in Marmot PreCip jackets.After much juggling of schedules and mixed emotions of leaving husbands and kids at home, the group landed in Dubrovnik, Croatia, for the start of their tour. “After getting off the plane, we arrived in this beautiful city and spent the day touring the city, sitting in the sun, sipping cocktails and swimming,” recalls McAllister. The next day the tour began, covering 50 hilly miles or more each day exploring the Dalmatian Islands of Croatia. Although all the Colorado women were athletic, two bought their first bike just a few months before the trip. “There was quite a bit of climbing, but they did just fine—we all do a lot of skiing and other activities to stay in shape,” says McAllister.
ATG Owners Gary Bezer and Lise Fleury, a husband-and-wife team, are experienced, professional cyclists who have vast knowledge of the areas they offer tours, giving cycling tour guests an opportunity to experience the best riding, dining and accommodations. Each morning, over steaming cappuccinos and breakfast, ATG provided maps and detailed descriptions of the day’s route, offering easier or more challenging options. Throughout the day, Frano (Gary’s Croatian cousin) parked the van along the route, offering water, snacks and transporting jackets and other items so cyclists didn’t have to carry them. The van was also available for anyone who wanted to rest their legs or cut their ride short.
“At the end of the day, we’d relive the day’s ride over drinks and then a group dinner at one of Gary and Lise’s great restaurant choices—they always picked unique places with great ambiance” says McAllister.
“Croatia is beautiful and the scenery was spectacular. It felt like the Mediterranean and although it’s influenced by many different cultures, it has a culture that is uniquely its own. We loved taking the ferries to the different islands; every island was different and great to explore. We did a lot of swimming as well as riding,” says McAllister. “Another highlight was going to Gary’s cousin’s farm and watching them prepare homemade grappa and sampling it directly from the alambic still!”
For this group of moms, McAllister explains, the vacation was more than just great scenery and cycling. “Being able to ride all day every day was addicting! It was incredibly liberating, there were no decisions to make, no meals to prepare or errands to run—we had the luxury of simply getting on our bikes every day and riding at our own pace. We were no longer mothers, PTA members, wives or anything else—we could simply be ourselves without any responsibilities. Gary and Lise took great care of us!”
In 2009, McAllister and friends (a few from the Croatia trip and few new friends who couldn’t make first trip) are planning another cycling trip with ATG, this time to Slovenia or Spain. “I keep looking at my Croatia photos and look forward to a new adventure with my friends in another new locale,” says McAllister.
For more information about fully guided cycling tours Italy, Spain, Croatia, Slovenia, Chile, Argentina and Canada visit www.adventuretravelgroup.com.
Wednesday, September 9, 2009
Experience the Best of the Tour de France with Adventure Travel Group
Test yourself on epic Pyrenees cols and enjoy all the Tour action!
"My husband and I have been dreaming about a cycling trip to see the Tour de France and ride some of the classic Tour cols for years-you guys gave us that opportunity," said one of our guests from our 2007 Tour de France trip. "The trip really inspired me," said another 2007 guest.
Of all the trips we offer, our Tour de France trip is always inspirational to our guests because of the personal challenge the routes offer and the ability to see the pros tackle these very same climbs- and how fast they do it! This year's trip includes 18 epic cols, and there's no better sense of accomplishment than taking in the view from the top.
When we create the route for our Tour de France trip, we design it to include the best of everything-tour action, unforgettable riding, plenty of flexibility, and great restaurants and accommodations. This year's trip includes some of the same areas we traveled in 2007, so we're incorporating all the favorites from the trip:
Easy access to all the Tour action
We'll watch three stages - two exciting mountaintop finishes and a start - and they're just a short ride from where we're staying. We'll join the world's biggest cycling-themed party, with booths selling refreshments and Tour memorabilia and thousands of fans enjoying picnics as they wait for the riders. The race start is a great opportunity to get autographs and photos as the riders line up at the start.
Unforgettable riding
If you like climbing, this is your trip. With 18 cols close by, you'll have your pick of world-class climbs. We select lightly-traveled roads that offer picturesque scenery and plenty of challenge. Some of last year's favorites that we'll be doing again this year include: Col du Tourmalet, a long expansive climb that travels through mountain meadows of grazing sheep; Superbagneres, which winds through a beautiful green valley, along switchbacks up through the clouds for spectacular views; Col d' Aspin, considered one of the more beautiful climbs of the trip.
By the end of the bicycle trip, there's no climb that will intimidate you: Via Capri? That's nothing. Mt. Palomar or Montezuma grade? You call those climbs? Tackling the Pyrenees will make you feel invincible!
Flexibility makes this a real vacation
We've arranged the European bike tour to include several multi-night stays in some of the Pyrenees most picturesque spa towns. You'll feel like you've stepped into the pages of a storybook in our Luz St. Sauvier B&B, you'll enjoy St. Lary's shop- and cafe-lined cobblestone streets and the awesome views of the surrounding peaks in Luchon. Because we remain in each area for a few days, there are unlimited options for riding-take it easy, go as hard as you want, explore the area off the bike, it's up to you.
Delicious food, great accommodations
Lise and I take our guests off the beaten track to find some of the area's best restaurants-places that only the locals know about. The area's cuisine includes fresh fish, succulent duck and flavorful meats along with plenty of fresh vegetables. We take the same care when selecting accommodations, choosing quaint, family-run inns and B&Bs that offer hearty, cyclist-friendly breakfasts and comfortable rooms.
We offer a variety of fully-supported guided bicycling tours to France, Italy, Spain, Croatia, Chile, Argentina and Quebec. Please visit the ATG website for details at: www.adventuretravelgroup.com or contact us at info@adventuretravelgroup.com
Tuesday, September 1, 2009
Cycling Tip: Improving Your Hill Climbing
by Robert Panzera
When you’re on an ATG guided bike tour, there is no way to avoid hills. The following tips on position, pacing, and gearing will make climbing hills more manageable and enjoyable.
Positioning yourself properly for climbing is important:
- Slide back in the saddle to provide more power from your hamstrings
- Rest your hands lightly on the tops of your handlebars to release tension in your upper body
- Sit up as straight as possible to open your hips allowing for more powerful pedal strokes
Pacing a climb is equally as important:
- Start off the climb conservatively in a gear that feels extremely easy
- Pick a gear that ensures you are able to spin your pedals at greater than 70 rpm throughout the entire climb
- Maintain a steady speed, especially on flatter sections where you can slightly recover
- Stand occasionally, but do not pick up the pace, to alleviate saddle pressure and activate other climbing muscles in your legs
Gearing on your bicycle is perhaps the most important:
- Choose a compact crank (50/34T) and a 12/27 minimum rear cassette (Another option is a triple chain ring on the front - 52/39/30T)
- Use your gears early on a hill—never “save” an easier gear for later, because your legs may be worn out by the time you use that saved gear
Use these 3 tips to help train on hills prior to your trip. Build up your hill training over a few months. A training target should be a simulated hilly trip day about 3 weeks prior to your trip. Basically, this means- ride a training ride, which has similar total elevation gain as the hilly day of the trip. Also, try to find a hill with similar gradients like the hilly day of the trip and be sure you have the proper gearing to climb it at minimum 70 rpm at the end of your training ride.
Robert Panzera is a Level 2 USA Cycling Coach and owner and operator of Cycling San Diego (CCSD). CCSD is designed to provide a venue of warm weather training miles in the off-season for serious touring and elite racing cyclists. For more information about Robert Panzera and CCSD, visit www.cyclingcampsandiego.com or contact him at robert@cyclingcampsandiego.com
This tip was originally published in the Adventure Travel Group (ATG) monthly newsletter. For more information on ATG, visit www.adventuretravelgroup.com or contact info@adventuretravelgroup.com
When you’re on an ATG guided bike tour, there is no way to avoid hills. The following tips on position, pacing, and gearing will make climbing hills more manageable and enjoyable.
Positioning yourself properly for climbing is important:
- Slide back in the saddle to provide more power from your hamstrings
- Rest your hands lightly on the tops of your handlebars to release tension in your upper body
- Sit up as straight as possible to open your hips allowing for more powerful pedal strokes
Pacing a climb is equally as important:
- Start off the climb conservatively in a gear that feels extremely easy
- Pick a gear that ensures you are able to spin your pedals at greater than 70 rpm throughout the entire climb
- Maintain a steady speed, especially on flatter sections where you can slightly recover
- Stand occasionally, but do not pick up the pace, to alleviate saddle pressure and activate other climbing muscles in your legs
Gearing on your bicycle is perhaps the most important:
- Choose a compact crank (50/34T) and a 12/27 minimum rear cassette (Another option is a triple chain ring on the front - 52/39/30T)
- Use your gears early on a hill—never “save” an easier gear for later, because your legs may be worn out by the time you use that saved gear
Use these 3 tips to help train on hills prior to your trip. Build up your hill training over a few months. A training target should be a simulated hilly trip day about 3 weeks prior to your trip. Basically, this means- ride a training ride, which has similar total elevation gain as the hilly day of the trip. Also, try to find a hill with similar gradients like the hilly day of the trip and be sure you have the proper gearing to climb it at minimum 70 rpm at the end of your training ride.
Robert Panzera is a Level 2 USA Cycling Coach and owner and operator of Cycling San Diego (CCSD). CCSD is designed to provide a venue of warm weather training miles in the off-season for serious touring and elite racing cyclists. For more information about Robert Panzera and CCSD, visit www.cyclingcampsandiego.com or contact him at robert@cyclingcampsandiego.com
This tip was originally published in the Adventure Travel Group (ATG) monthly newsletter. For more information on ATG, visit www.adventuretravelgroup.com or contact info@adventuretravelgroup.com
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