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News http://www.upperechelonfitness.com Upper Echelon Fitness : News New website and new additions to coaching team http://www.upperechelonfitness.com/about-us/blog/2010/2/21/new-website-and-new-additions-to-coaching-team/ Welcome to the latest installment of the Upper Echelon Fitness website.  We are still working on some features, and hope to have the site fully up and running soon.  If you have any feedback, please let Russell know. The winter has been extremely busy and the race season is here!  We had a great time in Tucson for our annual training camp and came back to the nicest February weather in years.  As things are getting busier and busier, we need to add to our coaching team!  Our newest addition on the cycling side is Omer Kem, who is focusing on coaching after a 6 year stint as a professional cyclist including an 80 mile breakaway at the Tour of California.  Omer brings a wealth of knowledge and experience to our team.  Welcome Omer!  If you have any questions for Omer, please contact us. On the triathlon side, we welcome Linnea Alvord. Her bio will be on the site soon!  Linnea is an experienced Ironman triathlete, with trips to the World Championships in Kona under her belt.  She has been coaching professionally for several years and we are lucky to have her on our team.  Look for her bio up soon, email or call to get in touch with Linnea. Good luck to those starting the race season and we will see you on the roads and at the races soon.  .... Sun, 21 Feb 2010 22:14:00 MST Be Prepared for Raceday - Event Checklist for Cycling http://www.upperechelonfitness.com/about-us/blog/2010/2/24/be-prepared-for-raceday-event-checklist-for-cycling/ The 2010 racing season is now underway, with the first Oregon Cup event this weekend.  Nothing is worse then training for an event and but showing up unprepare by forgetting a key peice of equipment or having the wrong clothing.  Use this checklist as a guideline when filling your race bag the night before the event.   Raceday Checklist for CyclingClothing• Cycling shoes – Important! • Helmet – Important!• Socks: Tall socks or thermal socks for cool weather• Shorts or Bibs• Knee warmers• Leg warmers• Arm warmers• Vest• Full length tights• Skinsuit (or long sleeve skinsuit for ‘cross and time trials)• Short sleeve jersey• Long sleeve jersey• Sleeveless undershirt• Short sleeve undershirt• Booties/Thermal shoe covers• Wind/aero shoe covers• Rain jacket• Fingerless gloves• Thin gloves for mild weather• Thermal gloves for cold• Cycling cap• Racing glasses with lens options• Post race casual clothing including team jacket and podium wear.Equipment• Race Bike• For Cyclocross: Spare/Pit Bike• Race wheels• Pit for cyclocross: buckets, brushes, bottles, lubes, etc• Spare wheels• Powermeter or Heart rate monitor• Floor pump• Rollers or trainer • iPod for trainer warm-up• Tool box• Chain lube• Rags• Race radios (Pro/Cat 1 riders)• Mussette bagsMiscellaneous• Racing license or rider release print-out from website• Money, cash, or check (most races don’t take credit cards)• Race number (previously pinned to jersey/skinsuit if possible)• Safety pins• Rider release forms• Race flyer and directions• Cell Phone• Plastic trash bags• Toilet paperPre and Post Race Kit• Towel• Baby wipes • Soap• Chamois cream• Sunscreen• Lotion• Lip balm• Embrocation• Large water container• Medical/First Aid kitNutrition• Pre-race food• Pre-race drink• Race food • Water bottles • Post race food and drink• Large water containerTeam Items• Tents• Changing tent• Chairs• Cooler + Bottles• Nutrition supplies• Bike Rack• Trainers.... Wed, 24 Feb 2010 09:41:00 MST Portland Bicycle Studio Open House with Ridley and Lazer http://www.upperechelonfitness.com/about-us/blog/2010/2/24/portland-bicycle-studio-open-house-with-ridley-and-lazer/ From the desk of Molly Cameron: We are hosing a little in-studio event at Portland Bicycle Studio this Monday evening March 1st.Ridley bicycles and Lazer helmets are bringin a bunch of their latest stuff for us to check out! It is going to be an intimate chance to check out Portland Bicycle Studio and what we do here! A great opportunity to check Ridley + Lazer's product lines and technology up close! We will have the full 2011 Ridley Cyclocross range and handful of choice road machines: the Noah, Dean, Helium and more.Lazer will have almost any of their helmets one could want to try on. The TT specific Tardiz, the new Helium and the classic Genesis + more!   If you are in Portland this Monday, come hang out with us and geek out on the bicycle technology!Molly CameronPortland Bicycle Studio4829 NE MLK Blvd.Portland, Oregon.... Wed, 24 Feb 2010 12:16:00 MST Cycling Clothing Order by Castelli - Spring 2010 http://www.upperechelonfitness.com/about-us/blog/2010/2/27/cycling-clothing-order-by-castelli-spring-2010/ We are now taking orders for our Spring 2010 Upper Echelon cycling kit.  We have a new design (thank you Swift+ Creative) and will be using Castelli as our supplier. Salvotore at SwiftPlus nailed the design.  The kit looks sharp!  And you cannot beat the legendary Castelli brand for high-end cycling apparel.  They are the highest quality available.  Also, their USA office is in Portland and their custom clothes came from Spokane.  Keeping it local! To order:  Email or call Russell or use the form on the Contact Us page.  Order due March 7th. Items available: Short Sleeve Jersey (Team, Full-Zip) in Men's and Women's XS, S, M, L, XL, XXL $73 Long Sleeve Jersey (Team, Thermal Fabric) in Men's and Women's XS, S, M, L, XL, XXL $85 Bib Shorts (Aero Race) in Men's and Women's XS, S, M, L, XL, XXL  $135 Shorts (Aero Race) in Men's and Women's XS, S, M, L, XL, XXL  $110 Wind Vest (Wind Shell) in Men's and Women's XS, S, M, L, XL, XXL  $85 Protection Vest (Fleece) in Men's and Women's XS, S, M, L, XL, XXL  $100 Wind Jacket (Wind Shell) in Men's and Women's XS, S, M, L, XL, XXL  $110 Protection Jacket (Fleece) in Men's and Women's XS, S, M, L, XL, XXL  $135 Short Sleeve Skinsuit in XS, S, M, L, XL, XXL  $140 Long Sleeve Skinsuit in XS, S, M, L, XL, XXL  $150 Lycra Arm-Warmers in XS, S, M, L, XL  $35 Thermoflex Arm-Warmers (Fleece) in XS, S, M, L, XL  $40 .... Sat, 27 Feb 2010 23:48:00 MST Win a Ridley Cyclocross Frame & Help Kurt! http://www.upperechelonfitness.com/about-us/blog/2010/3/4/win-a-ridley-cyclocross-frame-and-help-kurt/ WIN THIS BIKE FRAME! Everyone's favorite massage therapist, Kurt Marion, broke his thumb in a bike accident last week. He had surgery a few days ago and won't be able to massage for the next few months while his bones heal up.  Portland Bike Studio has graciously provided a sweet Ridley Crossbow frame to raffle off so we can help Kurt with his medical bills until he is able to start practicing again.  Tickets are $25 each.  Purchase online HERE or in person at PACE (4829 NE MLK, Portland).   .... Thu, 04 Mar 2010 20:47:00 MST TRI-Cities Triathlon Clinics 2010 by UEF and TAI http://www.upperechelonfitness.com/about-us/blog/2010/3/11/tri-cities-triathlon-clinics-2010-by-uef-and-tai/  TRI-Cities Triathlon Clinics by Upper Echelon Fitness and TAI   Our goal is to provide you with the information and skills that will make you a better triathlete. In this series of 2-day clinics, we will cover all three sports - swimming, cycling, and running - along with other important factors such as nutrition, psychology, transitions, and more. You’ll be working with professional coaches ready to answer your questions and learn techniques tailored to your level to improve your performance.   Dates: Clinic #1  April 17-18        Foundations of Training and Sport Skills Clinic #2  May 22-23         Nutrition, Sports Psychology, and advanced skills Clinic #3  July 10-11          Event preparation, taper, race day   Location:  Therapeutic Associates - West Kennewick 1408 N. Louisiana St. Suite 104-A Kennewick, WA 99336   Coaches: Linnea Alvord Lara Brown Russell Cree   Registration: $150 per clinic or $300 for all clinics  30 Spots Available   Register online HERE.   By Phone to: Russell Cree: 503.501.8121   For More Information: Ken Call, Therapeutic Associates Kennewick, WA    Phone: 509-783-1962 Email: kcall@taiweb.com   Linnea Alvord, Upper Echelon Fitness, Portland, OR     Phone: 858-472-3747  Email: linnea@upperechelonfitness.com April 17-18: Clinic #1   Day 1: Day 2: 8:00am Registration 8:30 Intro to Camp 9:00 Triathlon Equipment Overview 8:00am Day 1 Recap, Q and A 8:30 Bike discussion: Bike fit, equipment needs, etc   10:00 Creating a periodized training program 10:00 Trainer Ride for pedal stroke eval   12pm Lunch 12pm Lunch 1:00 Swim - Instruction on the pool deck and then in the swimming pool. 3:00 Swim Discussion, Q and A. 1:00 Discussion of running 2:00 Group Run 4:00 Recap, Q & A     May 22-23: Clinic #2   Day 1: Day 2: 8:00am Registration 8:30 Nutrition 9:30 Swim Presentation – Advanced Concepts 8:00am Day 1 Recap, Q and A 8:30 Bike Presentation – Advanced Concepts   10:00 Swim Instruction – Open Water   10:00 Bike Skills Session #1   12pm Lunch 12pm Lunch 1:00 Run Presentation – Advanced Concepts 3:00 Group Track Work-Out 4:30 Recap, Q and A   1:00 Bike Presentation – Advanced Concepts 2:00 Bike Skills Session #2 4:30 Recap, Q & A     July 10-11: Clinic #3   Day 1: Day 2: 8am Registration 8am Sports Psychology Presentation 10am Transition 1 Set-up and Practice 8:00am Day 1 Recap, Q and A 8:30 Swim Workout and Instruction 12pm Lunch 12pm Lunch 1:00 Transition 2 Set-up and Practice 1:00 Group Ride 3:00 Race Day Prep and Taper 3:00 Group Brick Run 4:30 Recap, Q and A 4:30 Recap, Q & A .... Thu, 11 Mar 2010 17:20:00 MST A Work in Progress: Website 2.0 http://www.upperechelonfitness.com/about-us/blog/2008/12/17/a-work-in-progress-website-2-0/ 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. Pete took Jay's work and turned it into a fully function website and did this practically overnight. As mentioned, I am never really content with websites. I wanted more. I wanted a blog, training resources, and..... more. Enter Mark Baldwin. Mark rides for Team Oregon and is a web developer here in Portland. Mark also does the web design for Team Land Rover - ORBEA. Mark has taken on the next round of updates. We are close to complete and just working out the bugs right now. Speaking of, if you find anything not working, let me know please! Take some time to meander through the site, I hope you enjoy it..... Wed, 17 Dec 2008 23:18:00 MST Made in Oregon http://www.upperechelonfitness.com/about-us/blog/2008/12/29/made-in-oregon/ 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 bang-up job and I am super excited to see where he takes OBRA in the coming years. We are in good hands. Brad Ross's races are only getting bigger and bigger. It seems things are simply bigger and better then they were ten years ago. The community remains very tight-knit and supportive of its members. My old friends have come out in force to help me get settled. I am blown away by the graciousness of the community here. It's remarkable and I hope all cyclists in Oregon are aware of how good we have it; from racing with the support of OBRA to commuting in Portland with the support of Alta Planning and Sam Adams, to Mountain Biking and Cyclocross riding in Forest Park (remember to go join the FPC), we are fortunate. There is no better place to be a cyclist then Oregon. It's good to be home....... Mon, 29 Dec 2008 20:39:00 MST Indoor Training Tips for Cycling http://www.upperechelonfitness.com/about-us/blog/2008/12/29/indoor-training-tips-for-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 prescribed workload, but they do little to develop bike handling skills. Roller will address your bike handling skills and are just plain more fun. I recommend the eMotion rollers from InsideRide. These are the easiest to learn and offer a varied intensity level. You can even sprint on these rollers and they feel like riding outdoors. Make it a "Group Ride." Riding the trainer alone in your basement can be boring. Riding your trainer with your friends and teammates in a large space with music playing can be fun. Get on the bus, and join a crew for indoor training. We offer group indoor sessions at Upper Echelon Fitness whenever the weather gets ugly in Portland. Check our class calendar for dates and times. Most metro areas now have some form of training facility with group cycling. FYI, these are not Spin classes but actual training classes with your own bike and structured work-outs for cyclists. Add structure to your work-out and increase the intensity. To maintain training stress, you must balance volume and intensity. Training indoors will decrease volume for most people. Riding in active recovery and endurance zones for 60 minutes or less doesn't require enough physical stress for large gains in fitness. This intensity is used for longer training. Consider adding tempo, SubLT, Threshold, and maybe VO2 efforts to your program. An indoor work-out might look something like this: 10 min minute warm-up 10 min endurance 10 min subLT 5 min threshold 5 min rest 3 x 3 min VO2 with 2 min recovery 10 min Cool downAnother Example: 10 min warm-up 20 min endurance 10 min SubLT 10 min Threshold 10 min Cool down Have the proper equipment. Good trainers have come down in price. Now you can find a CycleOps fluid trainer for a couple hundred dollars. This is the gold standard. It has a great feel, is quiet, and stable. There are other good options from Kurt Kinetic, Blackburn and 1UpUSA, among others. The high end choices being Computrainer, Tacx, or InsideRide options. Having the right tools for the job makes everything easier. Ventilation! Have a fan ready or have access to moving cool air. Maybe open the garage or put the trainer on a covered patio. Stay Hydrated. You will quickly find out that perspiration happens indoors! You will sweat. Sometimes you will sweat a lot. Make sure to replace that fluid so your body can keep functioning optimally and recover post work-out. Dedicated Space. If you find yourself doing a lot of riding at home or work, try to dedicate a space for your training. Set up all your equipment and leave it there. When motivation is low, the last thing you want to do is set up the equipment and rearrange. Make it convenient for yourself. If you are able to utilize these tips, you might find indoor training more tolerable and effective. Indoor training has its positive side, too. It is very precise training. Your intensity is not dictated by terrain or course. You do not have to ride in the dark, rain, or snow. You don't wear out your equipment or need to buy expensive clothing for cold and wet weather. Don't overlook indoor training in your preparation for next season..... Mon, 29 Dec 2008 20:41:00 MST Tucson Training Camp for Cycling, February 2009 http://www.upperechelonfitness.com/about-us/blog/2008/12/29/tucson-training-camp-for-cycling-february-2009/ 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, build your bike, make breakfast/lunch/dinner, lead supported rides, and more. What do you do? You do epic training rides, socialize with the other campers, eat yummy food, surf the web on the house WiFi, and participate in the nightly presentations and discussions on training and racing. This is an all inclusive package deal. This camp is modeled after a professional cycling team camp. As a camper, you do not have to make dinner, build bikes, lube chains, or pump up your tires. All details are taken care of for you. You simply ride your bike, enjoy the sunny Tucson weather, eat, and relax. Arrive Feb 2nd, Depart Feb 8th (6 days/nights) All Inclusive Trip: Airport pick-up/drop-off Bike assembly/packing/basic service Breakfast/Lunch/Dinner by the Cycling House Hammer Nutrition Products during training 53x11 Coffee Housing in a 6 bedroom home with plush accommodations and WiFi Fully supported rides (ie, food, bike service, guiding, etc) Rides to be 3-5 hours per day featuring classic Tucson rides: Mt Lemmon, Gates Pass, Mammoth, foothills, Saguaro, and more... Professional coaching staff by Upper Echelon Fitness Morning stretching/core class Training data evaluation (wattage interpretation with CyclingPeaks WKO+) Evening presentation series on training/performance Massage (added fee) Demo products from Powertap, Garmin, and HED. Lactate Testing and Bike Fitting by Upper Echelon Fitness (added fee) $1500 per person REGISTER ONLINE HERE! Limited to 10 participants! Only 2 Spots Remaining! ALL YOU DO IS RIDE YOUR BIKE. This is fully-supported. Ride and relax. Learn about cycling. Enjoy yourself and make friends! For more details:Russell@upperechelonfitness.com or 503-501-8121.... Mon, 29 Dec 2008 20:54:00 MST Veloforma PRO Cycling Launch Party - Saturday, Jan 17th at 6:00 http://www.upperechelonfitness.com/about-us/blog/2009/1/13/veloforma-pro-cycling-launch-party-saturday-jan-17th-at-600/ 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 #101Portland, OR 97211  .... Tue, 13 Jan 2009 07:54:00 MST Just a Little Patience http://www.upperechelonfitness.com/about-us/blog/2009/1/13/just-a-little-patience/ 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 to affect your performance; the physical abilities, the mental capacity, and the ability to stay healthy to reach your potential. The preparation for cycling can happen immediately but the results take time. It takes years to develop as a cyclist. The physiological adaptations can easily take three to five years to develop. The mental skills take even longer. As a young cyclist, I found this frustrating. I wanted to improve tomorrow, if not today. As I have gotten older and spent the majority of my life in the sport, and have spent a decade working with others to enhance their performance and enjoyment, I am content with the process. Yes, it takes time. Do I find that frustrating? No, I find it reassuring. Rarely do I meet a cyclist who is at their full potential. The process of becoming your best takes time. It's refreshing to know that after years of racing and training, we can all still improve. So if you are finding yourself anxious over your current status, remember.... This shit takes time. RC.... Tue, 13 Jan 2009 13:33:00 MST Cycling Tactics 101: Am I helping my team right now? http://www.upperechelonfitness.com/about-us/blog/2009/1/22/cycling-tactics-101-am-i-helping-my-team-right-now/ 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 should be helping your team. I am assuming you are racing for a team and using teamwork. If you're not on a team, I highly recommend joining one and working together. Alone, cycling is a sport of failure. It's hard to win a bike race and the odds are against you. By joining a team you can affect the race and be a part of success on a regular basis. It's also safer for everyone. During the race, ask yourself, "Am I helping my team right now?" At all times in a bike race you should be helping your team. Helping the team could be working in a breakaway, sitting on a breakaway, chasing down breaks, leading out a sprinter, helping a climber get positioned in the field, or even conserving energy at the back of the field. There is no limit to the duties you may fill in a road race. Yet, if you and your teammates commit to this mission, you will find success. This is your mission statement and plan for all races. The next steps are to figure out how to answer that question if you are not sure in certain situations. More on that coming soon.  .... Thu, 22 Jan 2009 07:57:00 MST The 3 Legged Stool http://www.upperechelonfitness.com/about-us/blog/2009/1/28/the-3-legged-stool/ 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, and stays healthy. BAM! There it is, folks. Physical strength, mental strength, and health. That's what you need to do your best. And a shout out to Hunter Allen who recently posted his version of this philosophy. Similar to my thoughts, but I place more importance on health. I like mine better. No offense, Hunter! Physical strength refers to training and recovery. This variable gets the most attention. This includes everything you do to stress your body: volume and intensity of cycling, cross-training, resistance training, respiratory training, and quality of recovery. The athlete must maintain a proper balance of overload and recovery for optimal gains. Mental capacity is equally important, especially in road cycling. As I have said before, road cycling uses the tactics of poker or chess with the physical demands of running a marathon. During the event, the rider must be acutely aware of tactics and make good decisions. Mental skills are also needed for communication with teammates, team directors, family, co-workers, and other facets of life. If you cannot balance training and competition with your career and family, this will affect your performance. If you forget your shoes on race day, this affects your performance. This also includes the mental capacity to stay motivated and disciplined for training. Health is the third leg on the stool of success. The factors affecting health are nutrition, training stress balance, and most importantly, recovery. It also includes injuries, or the ability to not get injured. This is paramount. Training effectively for weeks and months could all be for nothing, if you get sick or injured. To reach your ultimate success, you must be able to train without major setbacks. To recover from training stress and overcompensate to gain strength, you must have optimal health. This is often overlooked by endurance athletes. Don't assume you are healthy because you exercise 10-20 hours per week. Take this as seriously as you do your training. Using this 3 legged stool analogy for cycling performance, you can categorically divide the components to successful performance. All are important and without any one leg, the stool will fall, much like your performance will fail. Keep this in mind as you continue your training this season. Best of luck..... Wed, 28 Jan 2009 07:58:00 MST Race Day Checklist http://www.upperechelonfitness.com/about-us/blog/2009/2/12/race-day-checklist/ 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 Vest Full length tights Skinsuit Short sleeve jersey Long sleeve jersey Sleeveless undershirt Short sleeve undershirt Booties/Thermal shoe covers Wind/aero shoe covers Rain jacket Fingerless gloves Thin gloves for mild weather Thermal gloves for cold Cycling cap Racing glasses with lens options Post race casual clothing including team jacket and podium wear Equipment: Race Bike Race wheels Spare wheels Powermeter or Heart rate monitor Floor pump Rollers or trainer iPod for trainer warm-up Tool box Chain lube Rags Race radios (Pro/Cat 1 riders) Mussette bags Miscellaneous: OBRA, USAC, or UCI Racing license or rider release print-out from website Money, cash, or check (most races don't take credit cards) Race number (previously pinned to jersey/skinsuit if possible) Safety pins Rider release forms Race flyer and directions Cell phone Plastic trash bags Toilet paper Pre and Post Race Kit: Towel Baby wipes Soap Chamois cream Sunscreen Lotion Lip balm Embrocation Large water container Medical/First Aid kit Nutrition: Pre-race food Pre-race drink Race food Water bottles Post race food and drink Large water container .... Thu, 12 Feb 2009 07:59:00 MST P.A.C.E. Open House Celebration: Feb 28th, 2009 http://www.upperechelonfitness.com/about-us/blog/2009/2/22/p-a-c-e-open-house-celebration-feb-28th-2009/ 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, Molly Cameron of The Portland Bicycle Studio, and Shawn Bostad of Trailfactor. This event will feature food and beverages from Laurelwood Brewing. Prizes from Hammer Nutrition, Garmin and more.   February 28th, 4:00-9:00pm   PACE by Therapeutic Associates 4829 NE Martin Luther King Ave #101 Portland, OR 97211  .... Sun, 22 Feb 2009 07:59:00 MST Re-Gen Recovery Class Starting in March http://www.upperechelonfitness.com/about-us/blog/2009/2/25/re-gen-recovery-class-starting-in-march/ 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 call or email with any questions..... Wed, 25 Feb 2009 07:59:00 MST VO2 Testing Is Here http://www.upperechelonfitness.com/about-us/blog/2009/3/3/vo2-testing-is-here/ 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..... Tue, 03 Mar 2009 06:23:00 MST Bike Fitting Continuing Education with Paul Swift of BikeFit.com - March 30th http://www.upperechelonfitness.com/about-us/blog/2009/3/6/bike-fitting-continuing-education-with-paul-swift-of-bikefit-com/ 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..... Fri, 06 Mar 2009 06:25:00 MST Ride Inside In Style - On the Supertrainer! http://www.upperechelonfitness.com/about-us/blog/2009/3/12/ride-inside-in-style-on-the-supertrainer/ 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 and check it out! .... Thu, 12 Mar 2009 06:27:00 MDT Time Trial Warm-Up http://www.upperechelonfitness.com/about-us/blog/2009/4/3/time-trial-warm-up/ 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 for pinning numbers and a bathroom break. Head to race staging ten minutes before your start time. If the officials are checking bikes for UCI restrictions then plan to arrive fifteen minutes before your start time. One hour on trainer with trainer rear wheel and tire: 10 min endurance pace, 90-100 rpm 8 min tempo pace, 80-90 rpm  2 min rest 6 min threshold or just below at 100+ rpm 2 min rest 2 min hard effort, over threshold, 80-90 rpm  2 min rest 2 min hard effort, over threshold, 100+ rpm  5 min rest Remove bike from trainer, put on race wheels and check equipment. 10 min endurance pace, working your way through all the gears, 80-100 rpm 2 x 15 sec accelerations up to threshold, 110+ rpm 5 min rest .... Fri, 03 Apr 2009 06:30:00 MDT Turn-around, every now and then... http://www.upperechelonfitness.com/about-us/blog/2009/4/3/turn-around-every-now-and-then/ 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 the course before the race. Is the turn-around on top of an uphill? At the bottom of a downhill (we hope not), has the turn-around been swept? Is it full of gravel? Is there a tailwind or headwind at the turnaround? How wide is the road? Is it raining and are there slippery road markings? These are questions you need to have answered prior to the starts of the race. Prior preparation prevents poor performance. Know the course. 2. The approach. As you approach the turn, anticipate when you need to brake. There is no defined distance to begin braking; it depends on the environment and how fast you're traveling and the braking surface and your skill set. Practice is the solution. Brake while going straight and upright. This is when you have the most traction. Then coast through the apex of the turn and pedal out. 3. Shifting. Begin your downshift before you break, still in aerobars. Anticipate the corner and what gear you need to be in coming out. You have studied the course and you will know where you need to be. Shift and keep pedaling until the gears are engaged. Don't shift while coasting or your bike will shift under strain when coming out of the turn. 4. The turn. Make the turn wide. Study the turn during reconnaissance and know how wide you can safely go. Swing wide and cut to the apex of the turn. Essentially minimizing the acuteness of the turn. Again, brake when straight. Then coast through the apex with your outside pedal down and weighted. 5. The exit. Once through the turn, straighten your bike and take 10 strokes out of the saddle to get up to speed. Power out and get your cadence back up. Then sit and return to aerobars and shift accordingly. Head back to the finish line!.... Fri, 03 Apr 2009 06:31:00 MDT Mo' Cheddar is better at Sea Otter http://www.upperechelonfitness.com/about-us/blog/2009/4/16/mo-cheddar-is-better-at-sea-otter/ 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 Washington last year and is now able to focus his time entirely on his cycling career. Morgan persevered through a tough Northwest winter with a solid training regiment this year. His hard work paid off when his early season form earned him sixth place overall at the San Dimas Stage Race. Morgan has stepped up each year during his professional career. Now in his third year with BISSELL (Priority Health previously) he has made the biggest jump to a contender on the national scene. For those close to him, it wasn't a matter of if but when he would make it. I'm happy to see his success and can't wait to see what the future holds for Mo' Cheddar..... Thu, 16 Apr 2009 06:33:00 MDT Victory for Van Uden! http://www.upperechelonfitness.com/about-us/blog/2009/5/3/victory-for-van-uden/ 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/ORBEA team for their first win of the year!.... Sun, 03 May 2009 06:34:00 MDT Intro to Bike Racing Clinics, Mondays at PIR - Now weekly! http://www.upperechelonfitness.com/about-us/blog/2009/5/16/intro-to-bike-racing-clinics-mondays-at-pir-now-weekly/ 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 the event, as well as a post-race discussion and Q & A. Clinics also count for one race and 1 point (to a maximum of 5) for upgrading from Cat 5 to Cat 4 and 1 point for upgrading from Cat 4 to Cat 3 (to a maximum of 5). For questions, contact info@upperechelonfitness.com or 503-501-8121. REGISTER HERE FOR A CLINIC! May 4 - Racing 101: Intro to Bike Racing FREE. An introductory lesson in bike racing, this clinic will cover basic information about bike racing. We will discuss registration and rules of racing, equipment, disciplines of cycling, and safe bike riding skills. Equipment set-up and pre-race checklist will be provided. On the bike skills will involve the basics of riding safely in a group. May 18 - Racing 101: Intro to Bike Racing. An introductory lesson in bike racing, this clinic will cover basic information about bike racing. We will discuss registration and rules of racing, equipment, disciplines of cycling, and safe bike riding skills. Equipment set-up and pre-race checklist will be provided. On the bike skills will involve the basics of riding safely in a group. May 25 - Racing 102: Fundamentals of Bike Handling. This on-the-bike session will cover close group riding, on the bike contact (wheels/bodies), cornering (choosing a line, shifting weight), braking, and accelerating. June 1 - Racing 101: Intro to Bike Racing FREE. An introductory lesson in bike racing, this clinic will cover basic information about bike racing. We will discuss registration and rules of racing, equipment, disciplines of cycling, and safe bike riding skills. Equipment set-up and pre-race checklist will be provided. On the bike skills will involve the basics of riding safely in a group. June 15 - Racing 201: Criterium Racing and Cornering. This clinic will focus on criterium specific skills; high speed cornering, choosing lines, body contact while riding, criterium starts, and more. This also will include a lesson on limiting damage during a crash and how to treat yourself following a crash (road rash). June 22 - Racing 202: Fundamental Bike Racing Tactics. This session will provide education on racing effectively by conserving energy, racing as a team, and implementing strategy to increase your odds of performing optimally. This will include teamwork, conservation, breakaways, chasing, and more. July 6 - Racing 101: Intro to Bike Racing FREE. An introductory lesson in bike racing, this clinic will cover basic information about bike racing. We will discuss registration and rules of racing, equipment, disciplines of cycling, and safe bike riding skills. Equipment set-up and pre-race checklist will be provided. On the bike skills will involve the basics of riding safely in a group. July 20 - Racing 301: Climbing and Descending. Learn tips to ascend faster and descend safer during this clinic. This will cover proper pedaling technique and gearing, posture and position on the bike, pacing and strategy, transitioning from standing to sitting, and braking on descents. July 27 - No Clinic due to Cascade Classic and Elite Nationals August 3 - Racing 101: Intro to Bike Racing FREE. An introductory lesson in bike racing, this clinic will cover basic information about bike racing. We will discuss registration and rules of racing, equipment, disciplines of cycling, and safe bike riding skills. Equipment set-up and pre-race checklist will be provided. On the bike skills will involve the basics of riding safely in a group. August 17 - Racing 401: Pacelines and Echelons. Learn the technique to ride efficiently in pacelines and echelons. These techniques are used to conserve energy and be efficient in racing. This will cover different types of pacelines, single, double, rotation strategies, how to read wind direction, and how to form echelons. Important skills for effective bike racing. August 24 - Racing 402: Advanced Bike Racing Tactics. Racing strategy can be highly complex. Now that the season is underway and you have some racing under your belt, this will be a more advanced discussion of tactics. August 31 - Racing 403: Sprinting and Lead-outs. An advanced skill that takes much practice is sprinting. This will cover pacing, position, leg speed/cadence, lead-outs, and more..... Sat, 16 May 2009 06:35:00 MDT Peterson InSoles - Back by Popular Demand! http://www.upperechelonfitness.com/about-us/blog/2009/5/17/peterson-insoles-back-by-popular-demand/ 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..... Sun, 17 May 2009 06:37:00 MDT Sunday Swims at Lewis & Clark http://www.upperechelonfitness.com/about-us/blog/2009/5/28/sunday-swims-at-lewis-and-clark/ 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 debrief, focus points review. Lewis & Clark Facility: indoor 8-lane, 25yd pool, oversized digital pace clocks w/ underwater video capability. Locker rooms available..... Thu, 28 May 2009 06:39:00 MDT USA Cycling Northwest Junior Camp Recap http://www.upperechelonfitness.com/about-us/blog/2009/6/23/usa-cycling-northwest-junior-camp-recap/ 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 races and triathlons in the area. The camp was well staffed with over a century of coaching experience. Not often do we have that much experience at one location. The head coach was Michael Heitz of VeloHeitz. Michael is a wealth of knowledge and the head coach for most USAC Junior Camps. It was a pleasure having him fly in to assist at our camp. The assistant coaches were Butch Martin, Phil Sanders, Jeannette Rose, and myself. With only 10 years experience, I felt like the rookie coach! It was a class act group of coaches and I must say I learned a lot spending a week with this group. The camp was organized by Jim Anderson, local race promoter and president of Team Oregon. Sunday. Introductions, an easy spin led by Mike and Jim. Guest ride leader, Kenji Sugahara was also there. An added bonus. The nights presentation was laying the expectations for the week ahead. There was a lot to learn and only a week to do it. Very few of the kids know each other this day, and it is very quite. Monday. Wake up. Eat. Ride. Eat. Ride. Eat. Presentations. The theme for the week. The early session was on bike skills. Bike handling. Holding a line, riding with one hand, bottle exchanges, cornering, cornering in a pack. Session two was a light spin through the country to work on pack riding skills and to open the legs for the coming day's time trial. Tonight's presentation was on fundamentals of training, presented by yours truly. Tuesday. The first day of power profiling. The course today was a 5 minute hill outside of Forest Grove called Unger Hill. After a too fast pre-ride, the kids had their race. The talented young Eugene rider Andrew Bennett took the win today. The second ride of the day was a recovery ride through the hills around Forest Grove. Great riding here. The first presentation of the night was by Monica Hunsberger, PhD of OHSU on sports nutrition. It was very interesting to hear how much the average cyclist teenager knows about their diet compared to the average teenager. These kids are smart. Next up was a rousing speech by Butch Martin on the sport of cycling. Complete with Theodore Roosevelt quotes and a plethora of boxing analogies. Butch is a tremendous resource for cycling and we were all taking notes every time he spoke. Wednesday. More power profiling. This was the day for the 20 min time trial. The course was the all-too-familiar-to-OBRA-riders Hagg Lake loop. It's a lot different when it's not March and raining, though. The riders dug deep over the rolling terrain and KristoJorgenson came away with the win. Afternoon spin was a short recovery ride. We were joined by Carson Miller, "Professional Cyclist" and Roman van Uden from the Land Rover - ORBEA Cycling Team for the rides today. An added bonus for the kids. Butch spoke again this evening in preparation for the following day's team time trial. Did you know the team time trial was once an Olympic event? It was, and Butch represented the United States in it. It also used to be a World Championship event. And yeah, Butch coached the USA team to their best finish. So, we were taking notes from the master. Jacob Rather and Austin Arguello, of CMG and the US National Team gave a slideshow from their trips to Europe. Very entertaining. Thursday. Team Time Trial around Hagg Lake. Went great and ALL the teams did well. The afternoon was spend with more skills sessions: pacelines, echelons, feedzones, etc. The top 7 riders from the time trial were sent to do caravan practice: feeding from the car, grabbing bottles, musettes, dropping off clothing, and maybe a turbo bottle here and there. The presentation of the evening was on power based training and power profiling. I took care of that one, personally. By this point in the week, the kids knew each other and were no longer the quiet bunch that arrived. We let them stay up a bit later listening to David Lelong's fabled stories of travel with Mike Zagorski. Legendary. Friday. Photos, a fun ride and then check out. Time to wrap up the camp. We took care of the camp photos and headed out on a fun ride. The kids had warned the purpose of the ride was to "break my legs." And they tried. A mighty effort. They got me on a steep limb through some orchards outside of Banks, but that would be it. Maybe they will have better luck next year. Sorry to Mike Olsen, local bike shop owner, who was collateral damage on the ride. It was a fun ride, though. We came home, packed bags, and waited as parents showed up one by one and took the kids home. I can safely say all participants and coaches had a great time at the camp.  There was an incredible amount of knowledge provided to the kids and they were true students of the sport.  Eager to learn on the bike and off.  A great week and I can't wait until next year's camp..... Tue, 23 Jun 2009 06:40:00 MDT Cyclocross Skills Series, Tues/Thurs, including Women's Only http://www.upperechelonfitness.com/about-us/blog/2009/8/2/cyclocross-skills-series-tuesthurs-including-womens-only/ 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: Cyclocross Skills Clinic with Molly Cameron and friends. THURSDAYS: Women's only Skills Clinic with Coach Tina Brubaker and friends. August 11th through October 1st, 2009 6:30-8:00pm WHERE:Alpenrose Velodrome (6149 SW Shattuck, Portland, OR). Meet at the registration booth or look for the Upper Echelon tent. HOW:Online registration only. $15/class, or use a 10-class package which can be used for other Upper Echelon group training classes.OBRA sanctioned. Licenses available onsite.To register, follow the link to "classes and clinics" CONTACT:Russell Cree, 503-501-8121 or Russell@upperechelonfitness.com Tentative Weekly Agenda: Clinic Format (90 minutes) 0-15 min Intro/Q & A 15-30 min Warm-Up/Plyometrics 30-50 min Session 1 50-70 min Session 2 70-90 min Session 3 Week 1: Aug 11-13 - Little League World Series, NO PARKING at Alpenrose. Ride your bike! Session 1: Discussion of Equipment Session 2: Starts Session 3: Dismount/Remounts Week 2: Aug 18-20 - Little League World Series, NO PARKING at Alpenrose. Ride your bike! Session 1: Discussion of warm-up/prep Session 2: Run-Ups Session 3: Off-Camber Turns Week 3: Aug 25-27 Session 1: Starts Session 2: Dismount/Remounts Session 3: Bumping/Physical Contact Week 4: Sept 1-3 Session 1: Run-Ups Session 2: Off-Camber Turns & Switchbacks Session 3: Training & Nutrition Discussion Week 5: Sept 8-10 Session 1: Starts Session 2: Dismount/Remount Session 3: Bunny Hopping Week 6: Sept 15-17 Session 1: Discussion of Equipment Session 2: Starts Session 3: Dismount/Remounts Week 7: Sept 22-29 Session 1: Starts Session 2: Run-ups Session 3: Bumping/Physical Contact Week 8: Sept 29-Oct 1 Session 1: Starts Session 2: Dismounts/Remount Session 3: Off-Camber Turns.... Sun, 02 Aug 2009 06:43:00 MDT Cyclocross Training Plans Available Now http://www.upperechelonfitness.com/about-us/blog/2009/8/10/cyclocross-training-plans-available-now/ 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-based. Intermediate (cat 3) Cyclocross Training Program, 12 week. Heartrate and wattage-based. Advanced (cat 1-2) Cyclocross Training Program, 12 week. Heartrate and wattage-based.  .... Mon, 10 Aug 2009 06:44:00 MDT Tucson Cycling Training Camp Feb 2010 http://www.upperechelonfitness.com/about-us/blog/2009/11/1/tucson-cycling-training-camp-feb-2010/   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• Hammer Nutrition Products during training• 53x11 Coffee• Housing in a 6 bedroom home with plush accommodations and WiFi• Fully supported rides (ie, food, bike service, repairs, etc)• Rides to be 3-5 hours per day featuring classic Tucson rides, such as: Mt Lemmon, Gates Pass, Pistol Hill,Foothills, Saguaro, Kitt Peaks, and more...• Professional coaching staff by Upper Echelon Fitness and TheCyclingHouse.com• Stretching/core class• Training data evaluation (wattage interpretation with CyclingPeaks WKO+)• Evening presentation series on training/performance• Massage (added fee)• Demo products from Powertap, Garmin, and HED.• $1450/person: 50% deposit due by Dec 31st (non-refundable) to reserve your spot, Remainder due at Camp. • REGISTER HERE! • Limited to 10 participants for each camp. Expected to fill up, so register soon to hold your spot. ALL YOU DO IS RIDE YOUR BIKE. This is fully-supported. Ride and relax. Learn about cycling. Enjoyyourself and make friends! Note: Airfare not included. For more details and to reserve your spot, contact:Russell@upperechelonfitness.com or 503-501-8121 Note to participants: Book four flights to arrive at the Tucson Airport on the morning of Feb 2nd. If you arrive early, there will be time for an afternoon ride on that day. Book departing flight, as needed. If you have a PM departing flight you may be able to ride in the AM. if you have questions about flights, contact Russell or Owen@thecyclinghouse.com prior to purchase. The flight/airfare is the campers responsibility. Once purchases, please forward flight info to Russell and Owen. Also, please notify Russell and Owen of any diet restrictions as soon as possible. Rooms will be double occupancy. .... Sun, 01 Nov 2009 06:46:00 MST Strength Training for Cycling/Triathlon, Classes begin in December! http://www.upperechelonfitness.com/about-us/blog/2009/12/1/strength-training-for-cyclingtriathlon-classes-begin-in-december/ 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 Cycling Intervals Call or email with questions:lara@upperechelonfitness.com 503.501.8121  .... Tue, 01 Dec 2009 06:47:00 MST Joel Rosinbum wins Para TRI Championship! http://www.upperechelonfitness.com/about-us/blog/2009/12/11/joel-rosinbum-wins-para-tri-championship/ 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 .... Fri, 11 Dec 2009 06:49:00 MST Cyclocross Warm-Up and Race Day Preparation http://www.upperechelonfitness.com/about-us/blog/2009/12/11/cyclocross-warm-up-and-race-day-preparation/ 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. Here are a few tips to help: 1. Arrive 2 hours prior to your start time.2. Register or check-in.3. Walk the course; observe a start, and tricky areas of the course. Talk to competitors finishing their races. What was the hardest part? Anything to look out for?4. Adjust equipment: select tires/wheels for the course, select tire pressure, and clothing options.5. Drop-off "B" bike at the pit or send crew to pits.6. WARM-UP with extra layers, stay warm: 40-60 minutes. Keep an eye on your start time. Stay focused. No distractions, music/headphones will help. 10 min endurance pace, 90-100 rpm8 min tempo pace, 80-90 rpm 1 min rest3-5 min threshold or just below at 100+ rpm2 min rest1-2 min HARD effort, over threshold, 80-90 rpm2 min rest1-2 min hard effort, over threshold, 100+ rpm5 min restRemove bike from trainer, put on race wheels and double-check equipment.10 min endurance pace, working your way through all the gears, 80-100 rpm2 x 8-10 second sprints up, 110+ rpm5 min rest 7. Shed extra layers down to race clothing, apply embrocation if needed.8. Head to start line for staging 15 min prior to event Hopefully these tips will help your race get off to a good start. It's impossible to WIN the race on the start but it IS possible to lose it. The warm-up is not to be overlooked for cyclocross. This is an example of a standard warm-up. You will need to find what works best for you, but this will give you a good starting point. Best of luck with your cross season and do not hesitate to contact us with any questions.  .... Fri, 11 Dec 2009 06:50:00 MST Swim Lessons for TRI in NW Portland! http://www.upperechelonfitness.com/about-us/blog/2009/12/11/swim-lessons-for-tri-in-nw-portland/ 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 661-313-4979  .... Fri, 11 Dec 2009 06:51:00 MST Dates Set for Tucson Training Camps 2010 http://www.upperechelonfitness.com/about-us/blog/2009/7/6/dates-set-for-tucson-training-camps-2010/ 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/drop-off Bike assembly/packing/basic service Breakfast/Lunch/Dinner by the Cycling House Hammer Nutrition Products during training 53x11 Coffee Housing in a 6 bedroom home with plush accommodations and WiFi Fully supported rides (ie, food, bike service, repairs, etc) Rides to be 3-5 hours per day featuring classic Tucson rides, such as: Mt Lemmon, Gates Pass, Pistol Hll, Foothills, Saguaro, Kitt Peaks, and more... Professional coaching staff by Upper Echelon Fitness and TheCyclingHouse.com Stretching/core class Training data evaluation (wattage interpretation with CyclingPeaks WKO+) Evening presentation series on training/performance Massage (added fee) Demo products from Powertap, Garmin, and HED. $1450/person: 50% deposit due by Oct 31st (non-refundable), Remainder due Dec 15th. REGISTER HERE! Limited to 12 participants for each camp. Expected to fill up, so register soon to hold your spot. ALL YOU DO IS RIDE YOUR BIKE. This is fully-supported. Ride and relax. Learn about cycling. Enjoyyourself and make friends! For more details and to reserve your spot, contact:Russell@upperechelonfitness.com or 503-501-8121 .... Mon, 06 Jul 2009 06:54:00 MDT