Heavy Pedal Bicycles, LLC

The HPVC HUB


Welcome to the second edition of the Heavy Pedal Velo Club's newsletter, HPVC HUB for short—a publication created for the purpose of informing and uniting club members and updating the general public as to the goings on of the HPVC.  

For the reasoning behind the name "HPVC HUB," see April's Edition.

Thanks for checking it out or returning for another go.  Please pass any feedback, both positive and negative or race result corrections on to josh@joshnjess.com
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2013 HPVC Race Results



										WORS # 4                                                                               
Cory Samz 7th
, Elite, m 24-29 (21st overall) Battle of Camrock (6-16) Jenaiya Stopler 6th, Open, f <35 (9th overall) Battle of Camrock (6-16) Chris Richmond 12th, Comp, m 40-44 (51st overall) Battle of Camrock (6-16) Mike Brauer 3rd, Sport, m 60-64 (134th overall) Battle of Camrock (6-16) Jim Feuerstein 9th, Sport, m 55-59 (117th overall) Battle of Camrock (6-16) Darrell Scheppman 1st, Sport, m 40-44 (9th overall) Battle of Camrock (6-16) David Berres 23rd, Citizen, m 45-54 (155th overall) Battle of Camrock (6-16) Mark Eben 9th, Citizen, m 35-44 (56th overall) Battle of Camrock (6-16) John Granger 3rd, Citizen, m 35-44 (16th overall) Battle of Camrock (6-16) Laura Granger 6th, Citizen, f 35-44 (15th overall) Battle of Camrock (6-16) Dwight Eben 10th, Junior m 10-14 (25th overall) Battle of Camrock (6-16) Benjamin Eben 8th, Junior m 9-10 (40th overall) Battle of Camrock (6-16)
                                                                              
Mike Blaha		3rd, Sprint-Relay					High Cliff Triathlon (6-15)
Lisa Dimitris		7th, f 30-34, Half Ironman (174th overall)High Cliff Triathlon (6-15)
Michael Berzinski
21st, m masters 35+ cat. 4/5 Diablo Cycling Crit. (6-9) Mark Schultz 14th, m masters 35+ cat. 3/4 Diablo Cycling Crit. (6-9)
Eric Schram 20th, m masters 35+ cat. 3/4 Diablo Cycling Crit. (6-9) PJ Braun 24th, m masters 35+ cat. 3/4 Diablo Cycling Crit. (6-9) Michael Berzinski 31st, m masters 35+ cat. 3/4 Diablo Cycling Crit. (6-9) Pete Crowe 1st, m masters 35+ cat. 1/2/3 Diablo Cycling Crit. (6-9) Derek Hughes 20th, m masters 35+ cat. 1/2/3 Diablo Cycling Crit. (6-9) Eric Schram 25th, m masters 35+ cat. 1/2/3 Diablo Cycling Crit. (6-9) Mark Schultz 27th, m masters 35+ cat. 1/2/3 Diablo Cycling Crit. (6-9) PJ Braun 28th, m masters 35+ cat. 1/2/3 Diablo Cycling Crit. (6-9) Josh Meyer 2nd, m cat. 1/2/3 Diablo Cycling Crit. (6-9) Pete Crowe 4th, m cat. 1/2/3 Diablo Cycling Crit. (6-9)
Ben Harrison		6th, Olympic-Elite					Elkhart Lake Triathlon (6-8)
Jen Harrison		16th, Olympic-Elite	(2nd female)		Elkhart Lake Triathlon (6-8)
Cory Samz 7th out of 39, m 30 mile solo WEMS Stump Farm (6-8) Jim Feuerstein 24th out of 39, m 30 mile solo WEMS Stump Farm (6-8) Chris Richmond 6th out of 15, m 100 mile solo WEMS Stump Farm (6-8)
Lisa Dimitris		1st, f 30-34 Olympic (54th overall)		Green Bay Triathlon (6-2)
Jen Yanda		1st, f 35-39 Olympic (37th overall)		Green Bay Triathlon (6-2)
Amy Tiso-Retzinger	3rd, f 45-49 Sprint (133rd overall)		Green Bay Triathlon (6-2)
Adam Holly		2nd, m 30-34 Olympic (6th overall)		Green Bay Triathlon (6-2)
Mike Blaha		2nd, Sprint-Relay					Green Bay Triathlon (6-2)
Johnathan Bailey	9th, Sprint Clydesdale (126th overall)	Green Bay Triathlon (6-2)
										WORS # 3                                                                               
Cory Samz		5th, Elite, m 24-29 (31th overall)		Red Eye Rendezvous (6-2)
Chris Richmond	8th, Comp, m 40-44 (37th overall)		Red Eye Rendezvous (6-2)
Mark Schultz		10th, Comp, m 35-39 (54th overall)		Red Eye Rendezvous (6-2)
Josh Meyer		6th, Comp, m 25-29 (20th overall)		Red Eye Rendezvous (6-2)
Jenaiya Stopler	7th, Open, f <35 (11th overall)		Red Eye Rendezvous (6-2)
Mike Brauer		3rd, Sport, m 60-64	(101st overall)		Red Eye Rendezvous (6-2)
Jim Feuerstein		3rd, Sport, m 55-59	(80th overall)		Red Eye Rendezvous (6-2)
Randy Johnson	9th, Sport, m 40-44 (75th overall)		Red Eye Rendezvous (6-2)
Darrell Scheppman	1st, Sport, m 40-44 (19th overall)		Red Eye Rendezvous (6-2)
Casey Brauer		16th, Sport, m 30-34 (103rd overall)	Red Eye Rendezvous (6-2)
Bill Schultz		10th, Sport, m 30-34 (55th overall)		Red Eye Rendezvous (6-2)
Ann Holsen		2nd, Sport, f 35-44 (7th overall)		Red Eye Rendezvous (6-2)
David Berres		16th, Citizen, m 45-54 (117th overall)	Red Eye Rendezvous (6-2)
John Granger		4th, Citizen, m 35-44 (17th overall)		Red Eye Rendezvous (6-2)
Mark Eben		10th, Citizen, m 35-44 (59th overall)	Red Eye Rendezvous (6-2)
Laura Granger		6th, Citizen, f 35-44 (20th overall)		Red Eye Rendezvous (6-2)
Dwight Eben		8th, Junior, m13-14 (18th overall)		Red Eye Rendezvous (6-2)
Benjamin Eben	7th, Junior, m 9-10	(46th overall)		Red Eye Rendezvous (6-2)
Joshua Eben		2nd, Trail Run, m <20				Red Eye Rendezvous (6-2)
Tiana Johnson		2nd, Junior, f 13-14 (7th overall)		Red Eye Rendezvous (6-2)
                                                                              
Michael Berzinski 17th, m masters 35+ cat. 4/5 Cafe Hollander Sussex Crit. (6-2) Eric Schram 14th, m masters 35+ cat. 3/4 Cafe Hollander Sussex Crit. (6-2) Chan Barden 25th, m masters 35+ cat. 3/4 Cafe Hollander Sussex Crit. (6-2) PJ Braun 26th, m masters 35+ cat. 3/4 Cafe Hollander Sussex Crit. (6-2) Michael Berzinski 31st, m masters 35+ cat. 3/4 Cafe Hollander Sussex Crit. (6-2) Eric Schram 16th, m masters 35+ cat. 1/2/3 Cafe Hollander Sussex Crit. (6-2) Chan Barden 18th, m masters 35+ cat. 1/2/3 Cafe Hollander Sussex Crit. (6-2) PJ Braun 21st, m masters 35+ cat. 1/2/3 Cafe Hollander Sussex Crit. (6-2) Rich Gehin 3rd, m 55-59 (13th overall) Rib Falls TT WISport (6-1)
WORS # 2                                                                               
Dan Holsen 5th, Elite, m 40-44 (16th overall) Crystal Lake Classic (5-26)
Cory Samz 6th, Elite, m 24-29 (38th overall) Crystal Lake Classic (5-26)
Jenaiya Stopler 11th, Open Female Crystal Lake Classic (5-26) Chris Richmond 6th, Comp, m 40-44 (33rd overall) Crystal Lake Classic (5-26)
Mike Brauer 5th, Sport, m 60-64 (83rd overall) Crystal Lake Classic (5-26)
Jim Feuerstein 2nd, Sport, m 55-59 (46th overall) Crystal Lake Classic(5-26)
Casey Brauer 11th, Sport, m 30-34 (90th overall) Crystal Lake Classic (5-26)
Ann Holsen 1st, Sport, f 35-44 (4th overall) Crystal Lake Classic (5-26)
David Berres 10th, Citizen, m 45-54 (85th overall) Crystal Lake Classic (5-26)
Mark Eben 6th, Citizen, m 35-44 (43rd overall) Crystal Lake Classic (5-26)
John Granger 2nd, Citizen, m 35-44 (12th overall) Crystal Lake Classic (5-26)
Laura Granger 3rd, Citizen, f 35-44 (7th overall) Crystal Lake Classic (5-26)
                                                                                                

Derek Hughes 13th, m masters 35+ cat. 1/2/3 Milwaukee Mile Crit. (5-25)

WORS # 1                                                                               
Cory Samz 12th, Elite, m 24-29 (47th overall) Iola Bump and Jump (5-19)
Jenaiya Stopler 10th, Open Female Iola Bump and Jump (5-19)
Josh Meyer 6th, Comp, m 25-29 (25th overall) Iola Bump and Jump (5-19) Travis Johnson 10th, Comp Singlespeed, m open Iola Bump and Jump (5-19) Chris Richmond 11th, Comp, m 40-44 (49th overall) Iola Bump and Jump (5-19) Jim Feuerstein 3rd, Sport, m 55-59 (91st overall) Iola Bump and Jump (5-19) Mike Brauer 4th, Sport, m 60-64 (88th overall) Iola Bump and Jump (5-19) Darrell Scheppman 5th, Sport, m 40-44 (38th overall) Iola Bump and Jump (5-19) Randy Johnson 11th, Sport, m 40-44 (60th overall) Iola Bump and Jump (5-19) John Granger 3rd, Citizen, m 35-44 (22nd overall) Iola Bump and Jump (5-19) *Tim Lewis 25th, Citizen, m 25-34 (105th overall) Iola Bump and Jump (5-19) *Tiana Johnson 1st, Junior, f (13-14) Iola Bump and Jump (5-19)                                                                               
Jennifer Harrison 8th of 70, f 35-39 Ironman 70.3 Florida (5-19) Michael Berzinski 21st, m masters 35+ cat. 4/5 Wheels on Willy (5-19) Michael Berzinski 6th, m masters 35+ cat. 4/5 Wheel and Sprocket Crit. (5-18) Eric Schram 17th, m masters 35+ cat. 3/4 Wheel and Sprocket Crit. (5-18) Michael Berzinski 26th, m masters 35+ cat. 3/4 Wheel and Sprocket Crit. (5-18) Pete Crowe 5th, m masters 35+ cat. 1/2/3 Wheel and Sprocket Crit. (5-18) Derek Hughes 10th, m masters 35+ cat. 1/2/3 Wheel and Sprocket Crit. (5-18) Pete Crowe 11th, m cat. 1/2/3 Wheel and Sprocket Crit. (5-18) Derek Hughes 22nd, m cat.1/2/3 Wheel and Sprocket Crit. (5-18)
Rich Gehin 1st, m 55-59 (5th overall) Big Ring TT WISport (5-11)
Cory Samz 7th of 46, m 30 mile solo WEMS Northern Kettles (5-11) Jenaiya Stopler 4th of 10, f 30 mile solo WEMS Northern Kettles (5-11) Derek Hughes 8th, m masters 35+ 1/2/3 La Cross Omnium Road Race (5-5) Jess Meyer 25th, f 25-29 (948th overall) Door County Half Marathon (5-4) Rich Gehin 1st, m 55-59 (12th overall) DarsTT Road Race WISport (5-4)
Derek Hughes 20th, m masters 35+ cat. 1/2/3 La Cross Omnium Crit (5-4)
Derek Hughes 8th, m masters 35+ cat. 1/2/3 La Cross Omnium TT (5-3) Mark Schultz 18th, m masters 35+ cat. 3/4 Kettle Moraine Klassic (4-28) Michael Berzinski     36th, m masters 35+ cat. 3/4               Kettle Moraine Klassic (4-28) Daniel Holsen          6th, m cat. 1/2/3 Kettle Moraine Klassic (4-28) Joshua Meyer 13th, m cat. 1/2/3 Kettle Moraine Klassic (4-28)
Rich Gehin              2nd m 55-59 (50th overall) Whitewater Road Race WISport (4-27)
Pete Crowe              2nd, m masters 35+ cat. 1/2/3 Team Wisconsin Spring Classic (4-27) Pete Crowe              4th, m cat. 1/2/3 Team Wisconsin Spring Classic (4-27) Jennifer Harrison 1st of 106, f 35-39 Oshkosh Half Marathon (4-21) PJ Braun 21st, m masters 35+ cat. 4/5 Menomonee Park Crit. (4-20) Michael Berzinski 22nd, m masters 35+ cat. 4/5 Menomonee Park Crit. (4-20) Chan Barden 32nd, m masters 35+ cat. 4/5 Menomonee Park Crit. (4-20) Mark Schultz 18th, m masters 35+ cat. 3/4 Menomonee Park Crit. (4-20) Eric Schram             21st, m masters 35+ cat. 3/4 Menomonee Park Crit. (4-20) PJ Braun 39th, m masters 35+ cat. 3/4 Menomonee Park Crit. (4-20) Chan Barden 44th, m masters 35+ cat. 3/4 Menomonee Park Crit. (4-20) Derek Hughes 26th, m masters 35+ cat. 1/2/3 Menomonee Park Crit. (4-20) Derek Hughes 34th, m cat. 1/2/3 Menomonee Park Crit. (4-20)
Cory Samz
               10th, m cat. 1 expert 19-29 US Cup East-Mtb race in NC (4-7) Lisa Dimitris             1st, f 30-34                                Two Rivers 10-Mile run-race (3-17) Jon Henry                1st, m 40-44 Two Rivers 10-mile run-race (3-17) Jess Meyer              2nd, f 25-29 Two Rivers 10-mile run-race (3-17) Jonathan Bailey        3rd, men (fastest bike overall)   Indoor Manitowoc Triathlon (3-17)
Jennifer Harrison      1st, f 35-39                                     Seroogy's Valentine Run-15k (2-9)
Cory Samz               7th, m 19-29                                El Paso Puzzler-50 mile Mtb race (1-20)
Ben Harrison            2nd, m 35-39                         Manatee River Run 5 mile-FL run (12-29)   * denotes first race
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Joe Earley, Tifosi Optics co-founder and then independant sales rep, noticed in 2003 that
existing sports eyewear brands fell into two categories: limited features and a low price, or fully-loaded features and technology with a high price tag.  He fixed that with Tifosi Optics.
I can personally attest to the fact that Tifosi has found a way to bridge this gap and has created eyewear with loaded features and technology but at a low price (I'm rocking Tifosi Pearl White Roubaixs with Light Night lenses).

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Stop by the shop to see and try on our 35 pair of Tifosi sunglasses and we're sure you'll become a Tifosi Optics tifosi!

-Heavy Pedal Bicycles


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Group Riding
The More, the Merrier
To demonstrate what I believe to be the importance and benefits of group riding, riding with a buddy or socializing while exercising in-general; I'm going to relay an analogy I heard about the importance of going to church (weird, I know but stick with me; it works).

A pastor was talking with a friend that didn't go to church, though he shared the same beliefs as the pastor and the pastor's church.  They were at the friend's house, sitting in front of the fireplace, casually discussing life and other subjects.  Without the pastor's prompting, their conversation eventually steered towards church and why the friend didn't belong to a church nor attend one for that matter.  The friend was getting a little defensive, though the pastor just listened, and started an anti-church monologue trying to backup his stance.  Continuing to pay attention, the pastor went over to the fire, picked up the tongs, pulled a coal out of the fire and set it on the hearth.  The friend observed this but didn't say anything as he was in the middle of his spiel.  The coal was red hot, like all of the coals, but sitting on the hearth by itself it soon started to cool off, smolder and glow less brightly.  As the friend wrapped up his small sermon on why he didn't go to church, the lone coal lay smokeless, dark and cold on the hearth by itself.  The friend stared at the coal for a moment, sighed and then asked the pastor what time the services were on Sunday.  
The friend got what the pastor had demonstrated.  We need to be around like-minded people with similar interests and beliefs or we are more likely to fizzle out.

Don't fizzle out.  Attend a group ride (see our group-ride Calendar and note that for sure our Saturday group ride has an A and B group), find a training-buddy through the team, your local bike shop (like Heavy Pedal Bicycles) or anywhere and reap the benefits.  Motivation, distraction from the pain and monotony of training, comradery, accountability, safety and many more are bi-products of not always riding solo.

As a cycling coach, I'm cautious of too much group riding.  You need to perform your workout when prescribed.  And often times, if you're not by yourself, you get swayed into riding someone else's ride.  However, as a cyclist, I believe when done in moderation (not every day) and strategically—group riding is awesome and super important.

And I'm not picking on Triathletes.  I know their training is more individualistic, specialized and personalized just like their racing.  But even still, our HPVC tri-teammates make our group-rides occasionally, they enjoy it and I dare say, they benefit from it.

So don't be shy, communicate (social media works well for this) and don't always ride alone because it's true, the more, the merrier!
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              Rider Profile: Jennifer Harrison
Main Discipline:
Triathlon


How long have you been riding? 
3.5 years

How did you get into cycling? 
While watching and supporting Ben (my husband) at one of his races, someone asked me when I was going to sign up for a race.  My response was, "Never."  A few nights later, I couldn't sleep and found myself signing up for a 70.3.  

How long have you been on our team? 
This is my second year on the team.

What's your favorite race?

I love each opportunity to race.  I don't have a favorite.  They all have a unique set of challenges.  I could do the same race 5 years in a row, face a different set of circumstances and reach a different outcome every time.  
My big race this season is USAT Short Course World Championships.  This will take place in September in London, England.

What kind of bike are you riding? 
Specialized Transition Expert

Favorite post ride snack? 
I make scrambled eggs, turkey bacon, oatmeal blueberry banana pancakes, toast and a latte.  This is a post ride "snack" ritual I share with my husband on the weekends.  I love it!

Favorite in-ride music (song, genre, band . . .)?
I only listen to music on the treadmill or the trainer.  This is kind of embarrassing, but I listen to rap: Dr. Dre, Eminem, Jay-Z, Lil Wayne, etc.  It gets me fired up.  Don't judge.

When I'm not riding,
What am I doing when I'm not riding?...well, swimming and running!  I also enjoy cooking and eating, spending time with friends, snowboarding, cyclo-cross, and of course spending time with Ben and our three boys
.

What's one fact we wouldn't know about you (unless you told us in your rider profile)?
I have done open water swims over a mile long in the Atlantic, Pacific, Gulf of Mexico and some swamp in Florida.  I get really worked up about sharing the water with sharks and gatorsIt actually terrifies me.  Jen Yanda usually has to spend some time leading up to these swims assuring me that I (probably) won't get eaten. 

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   Rider Profile: Chan Barden
Main Discipline:
Jack of all trades, master of none. Started out doing Bi/Triathlons with my dad. When family and job didn't allow the time for Tri Training, I migrated to racing MTB, in the past few years I've raced more Road Races than MTB. I love all of them but Cyclocross might be my favorite:)

How long have you been riding?
Age three when I got my first Big Wheel! Rode that so much the front wheel fell off.  Still one my fondest memories as a kid. 


How did you get into cycling?
Actually got interested in cycling in 1991 when I wanted to do a local triathlon and I didn't have a road bike.  Bought my first road bike, signed up for the race without having any swimming experience at all.  I almost drowned in the swim, I did my best doggie paddle to the shore and finished the race and swore I had to either learn how to swim or never do this again.  I got bitten by the bug and did 50 triathlons over the next decade. 


How long have you been on our team?
Since the beginning.

What's your favorite race?
Wausau Big Ring Classic (MTB) and Downers Avenue (Road), the atmosphere is just electric. 


What kind of bike are you riding? 
My Specialized Epic (MTB) and my Seven Axiom (Road).  Both fantastic bikes, very comfortable. 


Favorite post ride snack?
Anything my wife bakes, I have a sweet tooth and she is a great cook and baker

Favorite in-ride music (song, genre, band . . .)? 
I like all types of music, I do love the 80's but right now I'd have to say Reel Big Fish


When I'm not riding, I'm usually thinking about the next time I can get out and ride.

What's one fact we wouldn't know about you (unless you told us in your rider profile)?
Not sure I want to go down this path but in my high school and early college years I played guitar and was a member of a few bands.  Long hair, heavy metal, the best the 80's had to offer.  I know hard to believe, all the evidence from that phase of my life has been deleted.  I actually met my wife as I was playing my best rendition of the Star Spangled Banner out my dorm room window after UWGB won the NIT tournament. 

Additional comments:
We have a great team, a great group of riders, great people and great friends.  We're also fortunate to have a great shop to keep our bikes out on the roads.  I feel we are very fortunate to have so many great sponsors and great teammates, I couldn't be more happy.
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Rider Profile: Jim Feuerstein

Main Discipline:
Mountain Bike Racing

How long have you been riding?
Riding bikes for me goes back to the early 1960’s. We did everything on a bike and went anywhere we wanted to. I started riding in competitive mountain bike events in the 1980’s.

How long have you been on our team?
This is my 3rd year riding under the colors of the HPVC team.

How did you get into and racing bikes?
A friend of mine owned and operated a small bike shop in Oshkosh and I remember that he and his wife were always riding bikes and talking about the local racing events and people they supported. The next thing I knew my wife and I purchased “new” bikes. Mine was a Gary Fisher “Montaire” mountain bike.  I remember the first ride by going through a field (no path or trail) with 2 feet tall grass and thinking that this is so cool, a bike that goes through anything. I guess that was my first “Cross Country” ride.

Soon after that I entered a WORS race, and immediately found out that fast riding was, not the same as racing. So now I needed to start training. At that time I recall thinking that a 6 mile fast ride through town was a training ride, and after a few training sessions I would be ready. Well, It didn’t turn out quite like I expected, but I did well enough to keep the motivation alive.

I got “hooked” after going up to Cable WI to watch my friend’s race in the Chequamegon Fat Tire. The day before the race I rode the trails for fun. These were real off road trails like I had never ridden before and I had a blast. That night, I somehow was talked into racing the next day. The course kicked my butt and I loved it. After that, my biking turned into a life long passion.

What’s your favorite race?
Without a doubt, the Chequamegon Fat Tire 40 is my favorite. I have done this race maybe 15 times, I think. It has been a family and friends event every year, and has created so many memories that we will always cherish. Today, the event is a lottery draw, and regardless if we get in or not, we are still going.

What kind of bike are you riding?
Historically I have always rode Gary Fisher. Today, I am riding a Specialized Epic Expert mountain, and a Specialized Tarmac Comp road bike. Heavy Pedal Bicycles has been very helpful in assisting me in making decisions on the equipment I now ride.

Is there anything unique about your equipment?
This past year I started training with flat pedals and a
drop seat post. My greatest skill weakness has been / is single track racing. I was curious about how so many other disciplines of cycling, BMX, downhill, trials, endure, stay on the bike without being “clipped in”. A common theme was the use of flat pedals and drop seat posts (or a seat all the way down). These two pieces of equipment have completely changed the way the bike feels and handles. The flat pedals have increased my confidence on the bike by improving my body position awareness. The drop seat post has made trail riding so much more fun and stable through the corners and rough stuff, not to mention the downhill bomber runs. Getting the “post” down and away from your legs allows for a significant amount shifting your weight away and back on the bike that increases control and stability, which leads to faster riding, safer (less crashing) riding, and an amazing amount of fun.           

Favorite post ride snack/meal/reward:
After a race: Watermelon, followed by large quantities of fluid, any flavor or blend.

Reward: Fast food, pizza, vanilla shakes.

Favorite in-ride music:
I never ride with music. I enjoy taking in all the surroundings as I ride.
 

When I’m not riding:
It’s an understatement saying that I'm thinking about my next ride or race. Otherwise I try to stay in tune with family activities and responsibilities. Work consumes too much of my weekday and I look forward to the weekends to just relax to take in a group ride or race.

What're some things we wouldn’t know about you (unless you told us in your rider profile)?   

  • I thank God every day for all the things I am able to do and the blessings my family and I receive
  • Married for 29 years, 3 children: Kori, Melanie & Jack
  • I’m a cat and dog lover
  • I commute to and from work 2-1/2 hours a day (thank goodness my car gets 40 MPG)
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  Podium Shirt Update
    
We're getting close.  The HPVC Podium Shirts will be ready to wear, on a podium near you (and everywhere else) very soon.  If everything goes according to plan, they'll be printed next week and set for pickup soon after that. Thank you for your patience!
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Training Tip
  By JoshnJess, LLC
This is the time of year when training intensity increases, make sure your recovery does the same.  Either the weather's nicer, the days are longer and you're just riding more, or your season is in full swing and you're gearing up for races . . . or a combination of the two.  This is when you're most susceptible to burnout and over-training.

Here are a couple of tips I've discovered and use myself to ensure health, vitality and freshness (the opposite of burnout):
  • Get inspired through cycling multimedia—like race footage, cycling movies (Chasing Legends), cycling podcasts, etc.
  • Top off your vitamin D by finding some sun or, this year, buying a Philips goLite
  • Ensure you're eating enough protein and absorbing enough iron (a big steak and spinach salad ought'a do the trick)
  • Skip non-break-through workouts if you're not feeling it
  • Switch it up cycling-wise and ride another variety of bike
  • Join group-rides (see Group Riding, The More, the Merrier above)
  • Take a mutlivitamin (check out Hammer Nutrition's Premium Insurance Caps found at Heavy Pedal Bicycles or stop by Natural Market in Manitowoc for an exhaustive vitamin, mineral and all-things-healthy lineup)
  • Supplement your sleep with quick, light naps (8-20 minutes)
  • Enhance your diet by juicing fruits and vegetables (for a juicing reference and an inspiring story, watch Fat, Sick and Nearly Dead)
  • And if you're physically burnt to a crisp, take on a "deep recovery" period of 3-7 days (what you may lose in fitness, you'll make up in freshness)
The last point is the most difficult.  Time off of the bike just feels wrong.  However, many top triathletes take an entire year off, most modern training programs incorporate "rest weeks" every third or fourth week and the saying goes, "go slow to go fast" so just imagine what "stopping" will do.  The bottom line is, you're going to get adequate rest and recovery one way or another; either you take it voluntarily or your body goes on strike with illness or injury normally at the most inopportune time.  

For a briefer, weekly cycling-specific tip, like JoshnJess on facebook.

 Thanks for reading!
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Welcome to the first edition of the HPVC HUB—a publication created for the purpose of informing and uniting club members and updating the general public as to the goings on of the HPVC. 

The idea behind calling it the HPVC HUB is simple: the overarching love (the rim) of two-wheeled, self-propelled athletics is strengthened and supported by different cyclist and cycling disciplines (the spokes) and is connected and anchored by the HPVC HUB (the hub). The exact role of the skewer hasn't been analogized yet.

Thanks for checking it out and pass any feedback, both positive and negative on to
josh@joshnjess.com
2013 HPVC Team Meeting

For those that didn't make it to our 2013 team meeting March 17th at Time Out, here's a brief recap:

1. Group rides for 2013: Tentative first ride on 4/8/13, weather permitting. Below are our weekly group rides which for the Monday and Saturday rides, we will have an A & B group leaving at different times. The A group will leave promptly for those looking to have a "spirited" ride, the B group will leave shortly after and be led by an experienced rider with the intention of keeping the group together, working on skills and proper riding technique (and sweeping up the A group riders who fall off). 


Monday night ride-A & B groups
Wednesday night fast ride- keep as is- a drop ride
Thursday night ride-keep as is—recovery ride/beginner ride
Saturday morning ride—A & B groups

A suggestion was given to have a club ride at Maribel Caves, once the current ice age has subsided. Will discuss that further.

2. Despite our efforts to have a cyclocross race in Manitowoc in 2013, the calendar wasn't open so we will have to try again in 2014.

3. A POV camera was purchased for members to check out for events. Members will be responsible to download their video off of SD card before returned to shop.

4. Team member Josh Meyer is a level 3 USA Cycling Coach and is offering members his Coaching services for a fee depending what your goals are, for more information contact Josh athttp://joshnjess.com/index.html

5. All team members need to complete 2013 team membership forms, additional forms can be found at Heavy Pedal.

6. Race reimbursement was set and discussed. 

Recap content provided by Chan Barden
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Rider Profile: Derek Hughes

Main Discipline: 
Road

How long have you been riding/How did you get into riding: 
I started riding in 1999 just as recreation. I was a smoker at the time and I had just picked up a barely used Cannondale M200 mountain bike. I worked at a local coffee shop in Appleton at the time and there were a couple of patrons who were "bike racers". I had told them about my new purchase and they invited me to go mountain biking with them at Bairds Creek in Green Bay. I was a little intimidated because they had fancy bikes with suspension systems and bike gear like helmets and spandex. I had none of those things. We unloaded our bikes and hit the trails and to all of our amazement, I was leaving them in the dust. I was just going at a pace that was comfortable for me and I was in no way trying to show off. After our little outing, they both has said to me in a very matter of fact tone that I should race. I was like, "really?" They were both racing as Citizens in the WORS series at the time and they said that in their opinion that I should just race in the sport class. So I did. My first race was at the New Zoo and I had finished 8th overall in my first race in the Sport class. Needless to say, I quit smoking and started to devote all of my energy to the sport of cycling.

How long have you been on our team?
This is my first year with HPVC. I've know Eric and Dan for a couple years now having worked together on putting on our own respective races a couple years back now. We have been racing against each other in the WCA and have enjoyed the competitiveness and friendships that have been established throughout the past couple years.

What's your favorite race?
I'd have to say that it's a tossup between the Diablo Criterium or the Lacrosse Criterium. Wheels on Willy is right up there as well though.

What kind of bike are you riding?
I am currently riding a Felt. I have been riding nothing but Cannondale for the past few years but I have ridden everything from Scott's to Leader bikes over the years.

Favorite post ride snack/meal/reward? 
Beer! Duh. This is why I ride a bike...oh yeah, and pizza!

Favorite in-ride music (song, genre, band . . .)?
I don't generally ride with music. I feel it is unsafe and not a good practice.

When I'm not riding, I'm thinking about biking and trying to stay attentive to other things that should be more important. I've got problems.

What's one fact we wouldn't know about you (unless you told us in your rider profile)?
I biked from Missoula Montana to Anchorage Alaska in 2001. We went as far north as Fairbanks and then went south to see what was to be the ultimate highlight of the trip; Denali. We never did see it, just the base of the mountain due to getting bad weather for almost the whole duration of our trip. I was accompanied by one other friend from my high school days. We did it in a little over 2 months and had all intentions of touring, but instead we essentially raced the whole way there. We both did it on our mountain bikes while pulling Bob trailers with an average of 50lbs each. Our average speed for the whole trip was just under 17 mph. 
I would love to do it again but at a much slower and more enjoyable pace. Preferably with my son who is now 9 years old.

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Rider Profile: Jenaiya Stopler


Main Discipline:
Mountain Bike Racing


How long have you been on our team?
This is my first year
                                                                                                                                                                                                                            

How long have you been riding?
I have been riding since 2009.

How did you get into riding?
I had surgery on both of my knees in 2004. My knees were pretty weak so I decided to buy a entry level mountain bike with the intentions to just strengthen them. Once I hit the dirt I fell in love and found my passion.

What's your favorite race?
My favorite race has to be Sheboygan, because of home course advantage, but I also love Lowes Creek (Firecracker Race). Very fun and fast course.

What kind of bike are you riding? 
Custom Norway 29er with sram xo deraulliers and crank, avid elixer brakes, hope hubs, stans crest wheels (not sure if you want all of that)

Favorite post ride snack? 
My favorite post ride snack is watermelon and chocolate milk.

Favorite in-ride music (song, genre, band . . .)? 
Favorite ride-in music is anything poppy and upbeat that keeps my mind busy. I always end up singing while I spin, even though I'm not very good, but it challenges me with my breathing.

When I'm not riding I'm hanging out with my kiddos. We love movies, hiking adventures, picnics in the woods, and riding our bikes :)

What's one fact we wouldn't know about you (unless you told us in your rider profile)?
I was born with my feet almost completely backwards, which has caused me to have many issues with my knees. Also, my kids are my biggest fans and I love having them at races with me.

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Training Tip
By JoshnJess, LLC
I briefly touched on this via the Tuesday Tip of our facebook page (Joshnjess, LLC) so I apologize if it sounds familiar to some of you.

Add intensity before 1000 LSD 
(long, steady distance)
 
base-miles?  You're crazy!

Traditional cycling training dictates that a rider put in a lot of base miles, at least 1000, during the winter before slowly adding intensity and race-simulation training.  This is to increase cardiovascular function, fat utilization, capillarization and mitochondrial growth. However, new studies and many forward-thinking training experts think that there are also drawbacks to this approach: decreased muscle mass and therefore diminished strength, speed and power, reduced anaerobic capacity, lower testosterone levels and maybe the most detrimental, wasted time.

The new-school of thought is too limit an athlete's exposure to LSD training which will not only allow them t
o remain functionally competent in other areas of their form and competitive in their aerobic endurance performance, but dominate in all areas of fitness.

It really has to do with your training goals and what you want to get out of the sport.  We all like to ride our bikes, that's understood.  But do you prefer to ride slow and steady, longer, maybe socially, to get outside and observe nature . . . or are you looking to be competitive in races, get faster and stronger and win?  It's a tough one.  Racers and recreational riders both have to decide which they prefer, because the logical answer might not be the right one.  If you honestly prefer to ride, have fun, be social, get outdoors and away from stress; the LSD base-mile concept is right for you.  If the thrill of competing and the goal of winning are more your style; keep reading.

They say in his prime, Eddy Merckx rode 20,000 training miles every year and some 10,000 race miles.  He completely dominated most every race entered and earned the title "Greatest Cyclist of All Time" but at the cost of riding 20 hours worth of LSD base-miles each and every week, all year long.  As an everyday, competitive cyclist trying to get the most racing bang for your training buck, the contention of some leading cycling trainers and coaches is to increase intensity sooner and forego much of the "base" period volume and slow pace. LSD base-miles are fun, relaxing and refreshing but according to the pros and cons stated above, not exactly worth it.

So, if you didn't put in the miles this winter like you thought you would and you're postponing your racing peak until you can go through the motions of LSD base-miles, build 1, build 2, peak  . . . try adding intensity now anyhow.  It'll hurt and you'll feel out of shape initially but according to credible research, in short order you'll find your body positively responding by quickly clearing lactic acid, riding more and more powerfully and recovering faster than ever all without those LSD base-miles.  Call me "crazy" but that sounds like a great idea!

If you would like help putting together either an LSD base-miles program or a more intense, new-school training program depending on your goals-contact me and I'd be happy to help!

Jm
JoshnJess, LLC
josh@joshnjess.com
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