NEWS

Swim Lessons for TRI in NW Portland!

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Posted by graham 60 days ago under Triathlon
Written by Russell Tuesday, 13 October 2009 17:46We are excited to announce a new training facility for swim lessons! The new location is in NW Portland and features an Endless Pool (2 lanes!) for training and instruction. The pool features adjustable speed, feedback on changes in efficiency, power & momentum, a mirror on the bottom of the pool allowing observation body position & stroke, and an underwater video camera used with flat screen TV to provide the opportunity to see yourself at every stage of the lesson. Coaches:Lara Brown, UE Triathlon CoachFlurry Stone, UE Swim Coach Location: 2001 NW 19th103 Fitzgibbons Glass Building Price:$60 hour$35 ½ hour$50 hour ea. (2 swimmers)20% off for UE Athletes Email or call to schedule:Lara@upperechelonfitness.com 661-313-497...

Cyclocross Warm-Up and Race Day Preparation

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Posted by graham 60 days ago under Guide
Written by Russell Sunday, 18 October 2009 16:15Cyclocross Warm-Up & Race Day Preparation Cyclocross starts are essential for a successful race. Unique to this discipline, the hardest sprint comes at the beginning of the race unlike a road race or criterium where the sprint is at the finish. If you hope to contend in a cyclocross race you should be top ten during the first lap. You don't need to be in the lead, but you need to be free of congestion of mid-pack. Once the lead is within sight, you can pace yourself. Hopefully saving enough for the final one to two laps of the race when you will need to turn up the intensity to battle for the win. The pre-race preparation for cyclocross and warm-up is crucial. Arrive early and arrive prepared to give yourself the best chances. He...

Joel Rosinbum wins Para TRI Championship!

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Posted by graham 60 days ago under Triathlon
Written by Russell Saturday, 01 August 2009 10:21 Congratulations to Upper Echelon athlete Joel Rosinbum for finishing first in the Male PC4 Division of the Para Triathlon Championships at the New York City Triathlon! Read the whole story at: http://usatriathlon.org/news/article/14578 Male PC4: Joel Rosinbum, Portland, OR 2:27:16

Strength Training for Cycling/Triathlon, Classes begin in December!

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Posted by graham 70 days ago under Celebration
Written by Russell Tuesday, 01 December 2009 08:27Upper Echelon Fitness presents "Ride Strong in 2010" Strength and Conditioning classes for cyclists and triathletes. WHAT? A 90min strength & cycling class designed to help you ride smarter & stronger WHEN: Mon & Wed 7-8:30pm, December 7th - February 24th WHERE: P.A.C.E. Gym (Upper Echelon Fitness)4829 NE Martin Luther King Blvd.Portland, OR 97211 PRICE: $15 drop-in, or $125 for a 10-class punch card To register: RESERVE YOUR SPOT HERE! What you need:Your own cycling trainer: Stationary or RollersRunning/Workout Shoes: For the dynamic strength portion of the class (30-45min)Towel & Water Bottles Class Format:6-6:15: Warm-up & Technique6:15-6:45: Dynamic Strength work6:45-7:30: Incorporation of Strength work into C...

Tucson Cycling Training Camp Feb 2010

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Posted by graham 100 days ago under Training
  Written by Russell Sunday, 01 November 2009 22:49Tucson Training Camp for Cycling by Upper Echelon Fitness and The Cycling House - 2010 We are very exited to announce the return of Tucson Training Camps for 2010. In partnership with the CyclingHouse.com, we will again be offering an all-inclusive cycling camp in sunny Arizona. The camp is on it's way to filling up, so sign up soon! This camp is ALL inclusive. You simply ride your bike, eat great food, and relax. The professional staff takes care of ALL the details. You get yourself and your bike to Tucson, and we take care of ALL the rest! Arrive Feb 2nd, Depart Feb 7th REGISTER HERE! Trip includes:• Airport pick-up/drop-off• Bike assembly/packing/basic service• Breakfast/Lunch/Dinner by the Cycling House&b...

Cyclocross Training Plans Available Now

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Posted by graham 183 days ago under Cyclocross
Written by Russell Monday, 10 August 2009 21:34Using a periodized training plan will help you train effectively and enhance your performance this season. Now is the time to get ready for cyclocross. Add structure to your training. Change the way you prepare to change the way you perform - for the better. We have three training plans available. All are 12 weeks in duration and are built using heart rate and power-based training zones. In addition, several Upper Echelon coaches have openings for custom coaching programs. If you are looking for a greater attention to detail, data analysis, and feedback from a coach, look into our coaching programs rather then a training plan. Cyclocross Training Plans: Novice (cat 4-5) Cyclocross Training Program, 12 week. Heartrate and wattage-base...

Cyclocross Skills Series, Tues/Thurs, including Women's Only

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Posted by graham 191 days ago under Cyclocross
Written by Russell Sunday, 02 August 2009 10:17 Upper Echelon Fitness & Portland Bicycle Studio present: Cyclocross Skills Series 2009Open to all ability levels! WHAT:Cyclocross skills series. Back for 2009, we are offering our cyclocross clinics focusing on small groups and hands-on instruction. Spaces are limited in size to maintain high interaction between instructors and participants. Learn the finer points of cyclocross technique with this workshop. Open to all skill levels. Discussion topics may include equipment selection, choosing the correct race category, how to enter races, training, and preparation. On the bike skills may include starts, cornering, off-camber turns, run-ups, mounts and dismounts, barriers, and more! Bring your bike, helmet, and enthusiasm. WHEN:TUESDAYS...

Dates Set for Tucson Training Camps 2010

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Posted by graham 218 days ago under Training
Written by Russell Monday, 06 July 2009 21:09 Tucson Training Camps for Cycling by Upper Echelon Fitness and The Cycling House - 2010 We are very exited to announce the return of Tucson Training Camps for 2010. In partnership with the CyclingHouse.com, we will be offering two cycling camps in January and February 2010. The first is an Endurance Base Camp in January. The second is a Race Prep Camp in February. Both camps are expected to fill up. Sign up early! These camps are ALL inclusive. You simply ride your bike, eat great food, and relax. The professional staff takes care of all the details. Endurance Base Camp: Arrive Jan 12th, Depart Jan 17th REGISTER HERE! Race Prep Camp: Arrive Feb 2nd, Depart Feb 7th REGISTER HERE! All Inclusive trip includes: Airport pick-up...

USA Cycling Northwest Junior Camp Recap

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Posted by graham 231 days ago under Cycling
Written by Russell Tuesday, 23 June 2009 20:02 According to Phil Sanders, there was once a junior camp in Oregon. It may have occurred in the 1980s but Phil's details are a bit fuzzy. That is allowed when you hit 72 years old. Regardless of the exact date, a junior camp was long overdo in Oregon and we were lucky to have Phil Sanders as one of our experienced coaches last week for the USA Cycling Junior Camp. We had 15 riders from across the Pacific Northwest and Northern California. I admit being none to excited about staying in college dorms for a week, but the facilities at Pacific University in Forest Grove were fantastic. A brand new dorm with nice private rooms and bathrooms. Facilities were great and the riding in Forest Grove is excellent. No wonder there are so many road ...

Sunday Swims at Lewis & Clark

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Posted by graham 257 days ago under Swimming
Written by Russell Thursday, 28 May 2009 11:02 Sunday Swims are here! Great for the multisport athlete or the swimmer. These group training sessions are led by profesional coaches and open to all ability levels. Dates: June 7th, June 21st, June 28th (July and August dates TBD) 8:30-10:30am $10.00 drop in fee at check-in, 20% off for UEF athletes Please RSVP on-line!   Location: Lewis & Clark College: SW Palatine Hill Rd & Lewis and Clark College Portland, OR 97219 Coaches: Flurry Stone, Upper Echelon Fitness Swim Coach Lara Brown, Upper Echelon Fitness Triathlon Coach   Schedule: 8:30-9:00am: Introduction, Stretching & Yardage description and focus points. 9:00-10:00am: Coached workout in the water, varied by skill level. 10:00-10:30am: Workout deb...

Peterson InSoles - Back by Popular Demand!

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Posted by graham 268 days ago under Products
Written by Russell Sunday, 17 May 2009 12:19 Scott Peterson will be back in Portland on June 26th and 27th (Friday and Saturday) making his famous custom insoles for cycling. His last visit was a hit and we couldn't fit everyone in! So, he will be back for more. If interested in getting a pair of these great insoles custom made, please contact russell@upperechelonfitness.com to set up a time or ask questions.

Intro to Bike Racing Clinics, Mondays at PIR - Now weekly!

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Posted by graham 269 days ago under Cycling
Written by Russell Saturday, 16 May 2009 22:16 Intro to Bike Racing ClinicsPortland International RacewayMondays, May through August5:15-6:15pm. $15/class or $125 for 10-pack These introductory clinics are open to all ability levels and ages, male or female. Be prepared for on-the-bike skills practice and discussion. Dress accordingly. If under 18, a legal guardian must be present to sign a waiver. OBRA license required and available on-site. Helmets are mandatory at all times. The sessions begin at 5:15pm in the parking lot by registration. Look for the Upper Echelon Fitness tents. These clinics will be taught by professional cycling coaches and experienced racers, Russell Cree, Evan Elken, or Chris Swan. When possible, the coaches will also follow the race and give tips during ...

Victory for Van Uden!

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Posted by graham 282 days ago under Cycling
Written by Russell Sunday, 03 May 2009 11:32 Congrats to Roman Van Uden for netting the WIN at Tour of the Gila!  A big win for the young rider from New Zealand.  The first of many to come, no doubt.  It's not everyday a young neo-pro gets to snag a win in a field with superstars such as Lance Armstrong and Levi Leiphiemer.  A few weeks ago, we had the pleasur of assiting Roman with his bike fitting preparation.  Typically with a rider already at al elite level, we expect the fot and position to be close before we see them.  With Roman, we made some big changes and even requested a different frame size!  Apparently, his new position is working well and the hard work he has put forth in training is paying off.  Congrats to Roman and the Land Rover/...

Mo' Cheddar is better at Sea Otter

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Posted by graham 299 days ago under Congratulations
Written by Russell Thursday, 16 April 2009 21:19 Mo' Cheddar is better at Sea Otter Congrats to Morgan "Mo Cheddar" Schmitt on the win at the Sea Otter criterium. Morgan brought home the win and his BISSELL Professional Cycling team wrapped up the top FOUR positions. Morgan has been riding on strong form in 2009 - a long time coming for a still young cyclist. I have had the pleasure of working with Morgan for several years as a team director on the Broadmark cycling team, a mentor, and coach. He has also become a good friend over the years, which makes his success even more special. After glimpses of talent over the past five years with young rider jerseys and podium finishes at national championships he is coming into his own this year. Morgan finished college at the University of Was...

Turn-around, every now and then...

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Posted by graham 312 days ago under Time Trials
Written by Russell Friday, 03 April 2009 19:00 Time Trial Turn-Arounds The lone cone stands in the middle of the road. While this cone appears harmless, it is a point of contention for many cyclists. This is the time trial turn-around. This is not something we see in the Tour de France on TV, but is all too common in the standard out-and-back time trial course in the USA. It's a point in the race where you can come out of your rhythm, lose precious seconds if not done smoothly, and at worst, a place where you can crash and ruin your race. Knowing how to handle the time trial turn-around is important because around here, they are part of many time trials and something you will encounter. 1. Scout the course. You need to know where the turn-around is located. Ride the course or drive ...

Time Trial Warm-Up

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Posted by graham 312 days ago under Time Trials
Written by Russell Friday, 03 April 2009 18:50 Time Trial Warm-Up Preparation is essential for time trials. The training is done in the prior weeks and months. Aero equipment and position is dialed in before the event. Another important and often overlooked piece is the time trial warm-up. The shorter the race the more important this becomes. The warm-up serves the purpose of transition between resting and racing. It warms your core temperature, increases blood flow to working muscles, enhances neurological function, initiates metabolic pathways for high intensity, and psychologically prepares your for you for the suffering that awaits. The warm-up should be continuous. Before you begin, check the race clock and synchronize your watch so you do not miss your start time. Allow time...

Ride Inside In Style - On the Supertrainer!

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Posted by graham 334 days ago under Training
Written by Russell Tuesday, 03 March 2009 20:10 We are very lucky to now have the InsideRide Supertrainer at our training facility. This is a 4x10 treadmill created specifically for cycling! Yes, you heard that correctly, a treadmill for riding your bike indoors. This is a unique training tool and the most realistic indoor training possible. It is literally riding your bike indoors. The belt goes up to 30mph and 16% grade. We will be adding custom work-outs and courses soon. The list already contains numerous work-outs and courses such as local climbs like Larch Mountain or famous climbs like Mount Ventoux. If you are interested in trying out the Supertrainer, contact us to set up a time. We also will be using this tool for lactate testing and motion analysis bike fitting. Stop by...

Bike Fitting Continuing Education with Paul Swift of BikeFit.com - March 30th

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Posted by graham 340 days ago under Cycling
Written by Russell Monday, 16 March 2009 05:11 We are pleased to welcome Paul Swift of BikeFit.com, inventor of the cleat wedge system, to Upper Echelon Fitness on March 30th for a continuing education course on bike fitting, focusing on the shoe/pedal interface and lower extremity alignment. Paul is highly regarded as a pioneer and leader in the bike fitting industry. This is an all day course and designed for experienced bike fitters and will be covering advanced topics (not an entry level course). Limited spots are available. The workshop is from 9-5 on March 30th and cost $200. If you are a bike fitter and interested in attending, please contact Russell at Upper Echelon Fitness for more information. Registration available HERE.

VO2 Testing Is Here

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Posted by graham 343 days ago under Services
Written by Russell Tuesday, 03 March 2009 20:23 Physiology testing yields information used to interpret your fitness and performance level.  This data can be used to help you train more effectively and efficiently. VO2 Max and subMax data is among the most valuable.  Combined with blood lactate, this is the complete package for physiological analysis. Add power profiling field testing and you have the trifecta of fitness evaluation!  This data will provide all relevant information about your current capabilities and future capacity.  Contact us today to schedule your appointment.

Re-Gen Recovery Class Starting in March

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Posted by graham 349 days ago under Class
Written by Russell Wednesday, 25 February 2009 15:19 Optimal recovery is essential to training success. Following a hard weekend of training, your body is broken down and needs to recover. Re-Gen is the solution. This self-manipulating massage therapy class using Trigger Point Technology products is intended to improve performance through increasing your rate of recovery. The class is one hour long and will also incorporate deep stretching to enhance structural integrity and core performance. The classes are led by Shawn Bostad, a pioneer in this field. While living in Austin, Texas, Shawn was an innovator of Re-Gen. He helped create the class for Trigger Point Technology. Comfortable clothes and a yoga mat are not required, but recommended. Registration can be found here. Please ca...

P.A.C.E. Open House Celebration: Feb 28th, 2009

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Posted by graham 352 days ago under Celebration
Written by Russell Sunday, 22 February 2009 10:21 PACE Open House! Portland Athletic Center of Excellence: P.A.C.E. Come join the PACE Team of cycling, triathlon, and running coaches and Sports Medicine Professionals for an open house at our training facility in North Portland. The facility features a indoor training center, Sports Physical Therapy Clinic by Therapeutic Associates, and a state of the art exercise physiology lab and bike fitting studio. This is the training facility and Physical Therapy Clinic used by David McHenry and the Sports Medicine team at Therapeutic Associates, the cycling and triathlon coaches at Upper Echelon Fitness, Jeb Stewart of Endurofit, Sean Coster of Complete Running Programs, Jeff Tedder of SolidCore and Hammer Velo, Brian Abers and his House of Pain...

Race Day Checklist

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Posted by graham 362 days ago under Cycling
Written by Russell Thursday, 12 February 2009 09:51 The race season is fast approaching! The big guns are gearing up for the Tour of California on Saturday and the domestic elites are dusting off the cobwebs in Phoenix at the Valley of the Sun Stage Race tomorrow (Good luck Veloforma! Go Morgan Schmitt!). Locally, Cherry Pie Road Race is the kick-off to the 2009 season in Oregon. When it comes time to pack the bags for the race, here's a checklist to make sure you have what you need when you arrive at the startline of the new racing season.   Pre-Race Equipment Checklist for Road Cycling   Clothing: Cycling shoes - Most Important! Helmet - Most Important! Socks: Tall socks or thermal socks for cool weather Shorts or Bibs Knee warmers Leg warmers Arm warmers Ves...

The 3 Legged Stool

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Posted by graham 377 days ago under Training
Written by Russell Wednesday, 28 January 2009 13:44 My coaching philosophy has always used a holistic approach. Yes, "holistic" is a bit trite these days, but it's true. We have to look at the whole picture. We have to look at all the variables. But that gets confusing because there are so many variables that affect your performance in the sport of cycling. How do we keep them all straight? How can we categorize the variables? This is why I use the 3 legged stool analogy. I can't take full credit for this, however, because this concept was brought to me by Richard McClung who randomly said many years ago. Richard is so smart with cycling and drops these tidbits of wisdom all day. He summarized this by saying the rider who performs to their potential is physically strong, mentally strong, ...

Cycling Tactics 101: Am I helping my team right now?

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Posted by graham 383 days ago under Cycling
Written by Russell Thursday, 22 January 2009 15:08 Cycling tactics are an endless discussion. It's impossible to cover all scenarios that may occur in a bike race. There are an infinite amount of possibilities. I can't think of any other sport as dynamic as road cycling. When people ask what I love about cycling, I compare it to running a marathon and playing poker at the same time. The mental component of cycling is on par with playing chess or poker but the decisions must be made instantaneously. And they are made during absolute physical suffering. And unlike most team sports, we all play each other at the same time. How can this not be the greatest sport in the world? There are not a lot of absolute rules when it comes to tactics. But I'll share one today. At all times in a race you ...

Just a Little Patience

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Posted by graham 392 days ago under Cycling
Written by Russell Tuesday, 13 January 2009 13:33 "This shit takes time" Those were the words spoken to me by Paul Willerton back in 1995. Myself, a teen coming through the ranks and Paul, a veteran of European cycling. He was fresh to Bend after racing with Greg Lemond on Team Z and the new Subaru-Montgomery Team. I had taken to Paul as a training partner and gleaned knowledge from his years racing in Europe in events such Paris Roubaix. I was young, eager, and enthusiastic. But patient, I was not. I would sit on Paul's wheel for hours and ask for advice on how to get better. And while this maybe not sound profound, this advice holds true for all endurance athletes. I still hold onto this advice and share this with my clients. This sport takes time. A great many things go into cycling ...

Veloforma PRO Cycling Launch Party - Saturday, Jan 17th at 6:00

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Posted by graham 392 days ago under Cycling
Written by Russell Tuesday, 13 January 2009 22:24 Come join us for the Veloforma PRO cycling team launch party this Saturday! This event will feature both the professional team as well as the regional team. All are welcome to attend. There will be beverages served and products and services on display from Veloforma Cycles, ZYM Hydration, Upper Echelon Fitness, Portland Athletic Center of Excellence (PACE), Therapeutic Associates, InsideRide eMotion Rollers, Endurofit (Jeb Stewart), Solid Core Training/Hammer Nutrition (Jeff Teder), and Trigger Point Technologies. Come meet the team, enjoy the party, and check out the new Veloforma bikes as well as the new PACE performance training center in North Portland. Veloforma Team Launch Party January 17th, 6:00-12:00pm 4829 MLK, Suite #101P...

Tucson Training Camp for Cycling, February 2009

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Posted by graham 406 days ago under Training
Written by Russell Monday, 29 December 2008 20:54 UPDATE HERE FOR 2010 TUCSON CYCLING CAMPS! The winter has finally arrived and it has arrived in a major way. The recent weather has me dreaming of warmer weather, longer rides, short sleeve jerseys, long climbs, and good company. Luckily, our Tucson training camp is just around the corner. I will again be joining my old friend Owen Gue along with Andy Schultz and Sam Schultz at The Cycling House in Tucson, Arizona. The exact dates are February 2nd-8th, 2009. Tucson is a Mecca for winter training: perfect weather, perfect terrain, and courtesy of the Cycling House, perfect accommodations. We have only two spots remaining out of ten total. This is an all inclusive camp. Once you arrive in Tucson, we pick you up from the airport, buil...

Indoor Training Tips for Cycling

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Posted by graham 406 days ago under Cycling
Written by Russell Monday, 29 December 2008 20:41 It would be hard to miss the outrageous weather we have experienced in Oregon in recent weeks. This is the most snow I have seen in a very long time in the Northwest. While there is enjoyment and novelty to riding outdoors in the snow, a lot of us will resort to indoor training to maintain and build fitness during poor weather. Most of us mere mortals can only maintain so much "trainer time" due to the boredom associated with indoor training. Therefore, some are left wondering, "how can I get the most out of my limited training time?" and "how can I make this more enjoyable?" Here are some solutions to ease the suffering of boredom and enhance your training benefit. Add rollers to your routine. Trainers are great for nailing the presc...

Made in Oregon

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Posted by graham 406 days ago under Cycling
Written by Russell Monday, 29 December 2008 20:39 After spending decade in Flagstaff, Madison, and Seattle, I finally made my way back to my home state of Oregon. I have arrived in Portland, Oregon. It had been my intent to return to Oregon after my studies were completed but it took longer then expected. Now I am here and constantly reminded how amazing this state is, and especially the city of Portland. I don't think there is a better place to be, especially if you are in the cycling industry. A decade away and while some things have changed a lot has stayed the same. There are a lot of familiar faces around the OBRA scene. Candi and Mike are still active, as always, despite Candi's claim to be cutting back. New guy on the job and all-around-good-guy, Kenji Sugahara, is doing a ...

A Work in Progress: Website 2.0

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Posted by graham 418 days ago under Website
Written by Russell Wednesday, 17 December 2008 23:18 Welcome to the new Upper Echelon Fitness website and blog. This is our 2.0 version and we are still updating the site and working out the details. I have found websites to always be a work in progress. Maybe it's just me, but I am never content. There are always updates and new features to add. As they say, websites never go to print. I have to give thanks to my master graphic designer Jay Cech who created my temporary website and the overall design of the project along with my logo and branding. Jay has a unique focus on working with cycling and triathlon designs and especially apparel. I have had a great time working with Jay and highly recommend his services. Next came an actual website, which was done by Jay's friend Peter. Pet...