$10 per ticket for a chance to a number of prizes including Stans’ sealant, Clif Bar products, Genuine Innovations floor pump, Ergon backpack, Rudy Project helmet & yes, a bike!

Get Out! presents the inaugural combined New Mexico/Stan’s NoTubes Four Corners Cyclocross Series Race in Cuba, NM on Sunday, Oct 23.

This is the first race in the local Durango CX series as well as the 5th installment in the 2011-2012 New Mexico CX Series.

Come out for a great day of cyclocross races, prizes, and camaraderie. What better way to spend a sunny fall day? Check the Flyer for all the dl.

When: September 17 & 18
Where: Enchanted Forest XC Ski Area, Red River, NM
Events: Off-Road Duathlon & Cyclocross Clinic and Races

All ages & abilities welcome • Fun courses • Benefit for the Los Alamos Trails Recovery Projects and Get Out! New Mexico.

Directions

Registration

For more information, contact Nina Baum @ ninabaum@gmail.com

Arriving in Sun Valley, ID I felt excited that we were finally here. This was my big race of the season, the race I wanted to do best at. I chose this race because a win would guarantee a spot on the US Worlds team. Rumors circulated around the Get Out! and NoTubes house that the course was terrible. I didn’t want to start the weekend on such a bad attitude so I blocked it out and waited to form my own opinions.

The course consisted of a brutal 10min climb directly up the ski resort on a dirt road. Then we turned onto switchback , single track that lead back to the base. There was 2 rock gardens, one was on a steep section right before the base and the other was flat. Coach Kricket was super helpful in keeping my thoughts and attitude in the right place…positive! We were lucky enough to have Get Out! parents there to cook for us so we ate a delicious pasta dinner. After dinner Kricket and I had all the Get Out! girls in our room for Race Day prizes. We get silly but fun gifts on race day…because “race day is a special day”-Kricket.

Once again, Taylor Swift helped me stay calm and focused during my warm-up. A nice surprise awaited me on the start line, I had first call up. Sadly the U23 Womens field only had eight girls competing. That being said, the race was no easier than one with fifty girls. Nerves shot through my body once we were all lined up and I though “well, this is it, I have done everything in my power to be prepared”. And the whistle blew.

We did four laps on the course. The first climb was brutal. There was five girls neck and neck racing, well crawling, up the steep climb. I wanted to be first to the single track because there was no passing once we hit the single track. Jill made it first, Erica and I were both there and I made a huge effort and sprinted around her to be second. Seeing stars I tried to recover on the descent. The race didn’t change much after that first lap. Jill took the national title and guaranteed herself a spot on the Worlds Team, I was second, Sarah Sturm third, Lauren Catlin forth and Erica Zaveta fifth. Although I didn’t reach my goal of winning I am still very happy with my race. It was honestly my best effort and an improvement over last years third place.

The short track was on Sunday and they did not separate the U23 riders out (since there would only have been Erica and I). It was a world of pain racing with the Pro Women, especially after such a great effort in the XC. My goal for this race was to be the first U23 rider which I happily achieved. Placing as high as possible was key at Nationals to be chosen for the second spot on the Worlds Team. All in all it was a great weekend of racing! I couldn’t ask for any better support, without it I would not be where I am.

This 3 week program focuses on fitness, technique and preparation in all triathlon disciplines – swimming, cycling and running. Program consists of group workouts on the weekends and technique and preparation instruction.

Athletes who want to experience the thrill of training without racing are welcome, too!

Get out and join us for high energy workouts in a fun, positive learning environment!

To learn more please call Randy at 970-769-4720.

Meet ‘n Greet:
Thursday, June 30
6:00 – 7:30 pm
Buckley Park

Training:
Friday, July 1 – Saturday, July 23
Details and schedule distributed at Meet ‘n Greet & through email

As professionals dealing with athletic performance, we primarily focus on training aspects, but many times recovery is an undervalued and overlooked means of preparation for our athletes. This past five years, as a performance specialist for Athletes’ Performance, I have had the opportunity to prepare some of the world’s best athletes and teams for upcoming games, seasons, and important tournaments. From our in-season experience with the LA Galaxy and our World Cup experience with the German National Soccer team one thing is for sure, athletic seasons and tournaments are long and strenuous and recovery should be and integral part of any athletes’ training plan.

Our athletes often view recovery as a day away from training in which they do absolutely nothing. I am not advocating a “no days off” policy, but a day designed for recovery is different than a day off. As one of Newton’s Laws of Motion states “a body at rest will remain at rest unless acted upon by an external force”. You can’t recover and prepare for upcoming competitions passively. Recovery should be an active process that is a part of the total training program.

During the 2006 World Cup our Medical Doctor took blood samples weekly throughout the tournament to monitor signs of stress and overtraining. Prior to our semi final match against the Italians, Doctor Myer reported the lowest markers for stress and overtraining in the history of German National Teams during a tournament and credited the results to our consistent recovery regimen coupled with proper undulations in training intensity and volume. The following will discuss strategies we utilized for enhancing recovery directly after competition and also designing recovery days for your athletes.

IMMEDIATE RECOVERY

Immediate recovery should take place within the first thirty minutes after competition or training. Athletes’ Performance has had great results utilizing immediate recovery which encompasses nutrition and cryotherapy. Post workout nutrition should consist of: a mixture of carbohydrates, fats, proteins (based on the athletes body composition and exertion level), electrolytes (based on the athletes perspiring levels), and water for hydration. Cryotherapy should consist of cold water immersion (55 degrees F) for at least 5 minutes. Athletes exerting the whole body (Rugby/American Football) should be fully immersed with only the head showing while athlete primarily exerting the lower body (Cyclist/Soccer) immersion to above the waist is acceptable. For the 2006 World Cup we traveled with 6 big garbage cans that we could fill with ice and water for immersion directly after each contest.

Primary Goals for Immediate Recovery:

1. To provide the depleted body with the proper nutrients to replenish glycogen and electrolyte stores. (Nutrition)
2. Cooling the body’s core temperature, hydration, and decreasing the production of catabolic hormones. (Nutrition/Cryotherapy)
3. Decreasing secondary hypoxic injury. Micro tears occur throughout muscle tissue and are the primary cause of DOMS (Delayed Onset Muscle Soreness). Cooling the body’s tissue limits the extent of DOMS by decreasing the tissues need for oxygen and thus limiting secondary hypoxic injury to the micro tears. (Cryotherapy)

Example: Soccer Player finishes playing a 90 minute match.

1. He immediately has an EAS Myoplex Original Chocolate Shake, 24 oz of Gatorade, and 24 oz of Water. (For an economical option try chocolate milk, a banana, and some water.)
2. He then sits in a cold whirlpool 55 degrees F for 5 minutes.

RECOVERY DAY

In the planning of your athletes’ weekly calendar, the recovery day should be the day after the contest and the day before the athletes’ day off (if there is one). On this day the main focus should be to enhance the clearing of metabolic waste products from the day before and to return tissues to normal length, tension, and quality. Athletes’ Performance has had great success facilitating recovery by the utilization of these modalities: increasing circulation, utilizing self and/or professional massage and flexibility techniques, and utilizing contrast therapy.

Primary Goals of Recovery Day

1. Increase circulation with the use of non-pounding aerobic modalities such as stationary bikes or elliptical trainers to bring oxygen rich blood into the recovering tissues and enhance the removal of metabolic waste products. (Aerobic Flush/Contrast Therapy)
2. Self massage and flexibility utilizing foam rolls from Perform Better or other modalities to assist in returning muscles to normal length, tension, and quality. (Self or Professional Massage/Flexibility)
3. Utilization of cold and hot modalities such as plunges, whirlpools, Jacuzzis, saunas, and steam rooms to stimulate vasoconstriction followed immediately by vasodilatation to enhance circulation of oxygen rich blood and removal of metabolic waste products. (Contrast Therapy)

Example: A day after a match that a soccer player has played 90 minutes.

1. 20 minutes aerobic flush, this should be easy with no work on the legs.
2. 20 minute self massage using Perform Better foam rolls and flexibility routine.
3. 2 minutes cold whirlpool 55 degrees F, 3 minutes hot whirlpool 104 degrees F repeated 3 times. Note: if the athlete plans to have a lazy day ending in hot is fine if they plan to be more active have them complete one more cycle of cold.
4. Total Time 55 minutes.

Items of Note:

1. The above is the optimal order of modalities for recovery but beneficial results can be achieved using the above modalities in any order.
2. In the grand planning scheme a recovery day may be a good day to utilize upper body strength and power training for those athletes who engage in primarily lower body activities.
3. I recommend a professional massage once a week for professional and elite level athletes during the in-season and high training times of the off season.

Recovery is a very important part of any athletes’ training program. Along with immediate recovery and recovery days, different modalities can be utilized daily after training to enhance an Athletes’ Performance. Recovery should not be a weekly thing, but a daily activity. Take ten minutes and stretch after training. Foam Roll your legs after a tough day. Spend 5 minutes in the cold plunge after a weight room session. These strategies take very little time, but can make the difference over the course of a long season or tournament.

All Athletes
To sign up for Get Out! camps or clinics, please see Forms.