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ABOVE: Larry Goldberg at the start of the ride.
ABOUT THE RIDE
My husband and I participated in the Lauren Katzenstein Celebration Ride on Sunday, June 29th. This was the 6th annual Lauren Katzenstein Celebration Ride.
On April 26th of 2003, Lauren and her father were participating in a charity bike ride in Miami, FL (the MS150). During the ride Lauren was hit and killed by a reckless driver. This ride is to “Celebrate” Lauren’s brief life. The money raised goes to the local MADD Chapter for their education fund to help prevent future, senseless tragedies.
RIDE OPTIONS
There were 62, 40, 22 and 10 mile options. Rob and I did the full 62 mile option. We averaged 18.1 MPH - not bad for a couple of old folks! Due to construction detours, we ended up dong 64.32 miles.
I burned 3,650 calories during the ride, Rob, being a big guy, burned 4,800 calories. WOO-HOO!!! We got IHOP to go later in the day - Rob got the meat lovers omlette with regular pancakes and I got the chicken Florentine crepes with harvest nut & grain pancakes - YUMMY! Always nice when you don’t have to worry about counting calories for a change.
WELL ORGANIZED RIDE
It was a well organized ride. 4 rest stops along the way, with the last one being at the halfway point at Lauderdale-by-the-Sea. Due to road construction the ride had to be detoured from E. Ocean Ave. in Lantana, west to US1 then south to Ocean Ave. in Ocean Ridge, to get back to A1A.
The rest stops were well staffed and had water, gatorade, cookies, bananas and peanut butter and jelly sandwiches available. We forgot to bring and gel packs with us, I was starting to slow down a bit with 15 miles left to go, a gel pack would have been nice to have - but we both forgot to bring any with us.
We got stuck at 3 drawbridges along the ride, which slowed us down a bit. We caught the draw bridge both coming and going at the Hillsboro Inlet. And we caught the draw bridge at Camino Real. Oh well, I guess we could use a quick rest stop and it allowed us time to say HELLO! to our fellow bike riders.
TEAM IN TRAINING
Rob and I rode with our friend David, from Team in Training. And I was happy to see some of our new riders from Team in Training showed up and did the 40 mile option - this was their first long distance cycling event - GO TEAM!!!! Larry, and his friend Mary, Charlie, and his wife Lori, Angie, Tracy and Marjie - you guys all did FANTASTIC!!! And this was after doing a 40 mile training ride the day before. YOU GUYS ROCK!!!!!!
The ride start/end location was at the pier in Lake Worth. Lots of food available for riders before and after the ride. We hung out under the pavilion, after the ride, with our Team in Training friends. Rob and I wore our Office Depot Foundation team jerseys and rode with a few of our ODF team mates that we did the MS150 ride with in May.
ABOVE: Waiting for the draw bridge to go back up. That’s Rob and I in the red/black/white Office Depot jerseys.
My husband is coaching, and I am mentoring, the Fall 2008 Palm Beach Team in Training cycle team. We are training for the 20th Intracoastal Century Ride, which takes place on October 26th, 2008, while helping to raise funds for the Leukemia & Lymphoma Society.
We are up to 23 cyclists, so far, on the team. Many of our team members are brand new to cycling, so I like to make sure they read up on the basics of riding, to keep them safe and stay informed. Every week I email the team members information on our upcoming team ride along with any fitness and/or nutrition tips that they should be aware of.
Since this weeks ride will include a few bridges, the south Florida equivalent of HILLS, I thought I’d pass along some basic climbing tips to the team members.
BRIDGE CLIMBING TIPS
1. Lean slightly forward on your bike. One of the problems when climbing uphill is a loss of traction from the front wheel. By leaning slightly forward, you put more weight on the front wheel, which gives you better traction.
2. Come up off the seat and lean in towards the handlebars to climb extremely steep hills. The problem with climbing out of the saddle, is that you will quickly blow out the energy in your legs. Climbing out of the saddle should only be done for short distances and by strong riders.
I prefer to switch down to an easier gear and stay on the saddle when climbing. But Rob usually likes to climb out of the saddle, especially towards the steepest part of the climb. Climbing out of the saddle uses more energy but will get you up and over the hill/bridge faster. Use whichever method works best for you.
3. Keep both hands firmly gripped on the handlebars while climbing. The middle of the climb is not the time to grab for your water bottle or a package of Sports Beans.
4. Start the climb in a fairly low gear that will keep your legs spinning. Trying to change gears while in the middle of the climb can cause your gears to grind and even slip. Been there, done that, not fun.
5. Conserve your energy while riding your bike uphill and over bridges. Trying to climb too fast will cause you to tire out too quickly. Climbing too aggressively causes lactic acid to build up in your muscles, which will make your legs feel like they are on fire. Slow but steady pedaling is the most efficient way to climb a hill.
6. Remember, you can always walk. I’ve walked over steep bridges, such as Blue Heron Bridge, on more than one occasion. It didn’t make me happy, but at least I was able to finish the ride.
GENERAL TIPS FOR RIDING DOWN BRIDGES
1. Don’t keep your head pointed down while riding your bike, especially when traveling down bridges. Always look a few feet ahead of your front wheel to keep an eye out for any obstacles, such as glass, gravel or other debris, that may be coming up on the road.
2. Just after I get to the top of the bridge, I switch to a harder gear. I like to pedal down hills and bridges to help clear the lactic acid build up from my legs. Coasting downhill, without pedaling, doesn’t allow you to clear the lactic acid out of your muscles.
3. Lean back, slightly away from the handlebar, to place more weight on the back tire. On steeper hills you should slide back on the seat. On extremely steep hills, you may have to slide your butt all the way off the back of the seat.
4. If you are going too fast for comfort, slightly feather the front and back brakes to slow down gradually. Sudden braking will most likely cause you to come to a sudden stop and crash. I use a bit more pressure on my back (right) brake then my front (left) brake.
Take care,
Lynn Smythe AKA the Bike Diva
Check out my Charity Fitness Events blog when you get a chance.
My husband and I participate in a variety of charity biking events throughout the year. Our main volunteer efforts are with the Leukemia and Lymphoma Societies Team in Training program.
We have also done events that benefit other charity organizations such as the Multiple Sclerosis Society, Kids in Distress and Police Athletic League of Palm Beach County.
The Charity Fitness Events site focuses on sporting events, such as marathons, triathlons and century rides, that help to raise money for non-profit organizations. The site includes tons of information on charity fitness events, fundraising tips, training guides, nutrition help and more.
Take care,
Lynn Smythe AKA the Bike Diva
ABOVE: Team in Training Member David Blackmon
My husband and I have been involved with the Leukemia & Lymphoma Society’s Team in Training program for the past three years. This year my husband, Rob, is coaching and I am mentoring, the team training for the Intracoastal Century Ride. This is a 100 mile road bike ride which takes place in Cocoa Beach, Florida on October 26th.
We have a fantastic team this year - 21 members so far, and we are hoping to get a few more cyclists signed up. Our very first ride, for the fall 2008 season, took place on Mother’s Day - Sunday, May 11th. One of our team members, David Blackmon, took the initiative to contact road bikers, bike manufacturers, team directors, etc, asking them for advice for a person’s first century ride.
The question David placed to them was:
“Other than a new bike, what are your suggestions on the most important
upgrade/accessory for a beginner to intermediate level rider?… How would
you suggest a rider spend perhaps $100-$200 to best improve that rider’s
experience and performance in his or her first century ride?”
Here’s the responses David received:
Thank you for writing with your interest in Slipstream/Chipotle H3O. Your request is an interesting one and we gathered some tips from various sources for you and your team.
Though, ultimately, there is no need to spend money if you already have and been training with the correct equipment and clothing. But here are some suggestions nonetheless:
The right equipment means comfort. Your bike should fit you well and should be familiar. If you aren’t sure, have your local bike professional provide a fit-assessment. Don’t plan to ride a new or a borrowed bike on your first century. Consider having a tune-up before the ride, and carry a spare tire and patch kit, tools, a pump and knowledge of how to use them. Other essential equipment includes:
• A properly fit helmet
• Comfortable cycling clothing, including shoes, shorts, gloves and rain gear
• Sunglasses
Hope this helps. We wish you all great success in your worthwhile efforts.
Woody, Web Editor, Slipstream Sports, LLC
www.slipstreamsports.com
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…. One of the most efficient ways to improve the ride quality of any bicycle, as well as shaving a few pounds of weight off your equipment, is a lighter, higher quality set of wheels. These will be lighter, ride better and are transferable to other bikes as you upgrade. Lighter wheels can shave several pounds off the average bike. They also feel great when you ride them too.
Good wheels can be more expensive than your budget you mention, so this might still be out of reach for you. If you have decent wheels already, you might have to spend $500 on a new set, but if you’re riding some really low end, inexpensive wheels, spending just $200-300 can really improve your ride. Look for new or used options to help stretch the budget.
If you want to increase your rider comfort, you can invest in a premium pair of shorts or bib shorts. This might not seem like a big deal, but it can make a huge difference when you’re training and competition over long distances. The more comfortable the shorts are, the more miles you will want to ride. Some shorts are cheap and wear out quickly. Some shorts, like the Hincapie HC-12 bib shorts, have a 4-way stretch chamois that moves with the body to eliminate hot spots and chafing. The high tech construction will hold up wash after wash for all your training miles. Cheaper shorts will degrade and fall apart much faster.
I hope these suggestions will help you make gains in your fitness and comfort as you pursue your cycling goals. Ride safely and have fun.
Steve Baker, Marketing Director, Hincapie Sportswear, Inc.
www.hincapie.com
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The biggest thing you can do for a Century Ride is the training and preparation that comes with the Team in Training program. Make sure you follow a consistent ride schedule and build your fitness over at least a 10-12 week period. It’s been my experience that many riders try to shorten the process and miss many of the base building rides that are so critical for a 100 mile effort.
Also keep in mind that you will be much stronger if your weekly riding involves a balance of time on the bike each day. Many riders with stiff work and domestic schedules often try to “stack” their riding to two long rides on the weekend…you will be much better if you can fit in an hour per day and keep the weekend rides at moderate levels, but building through the summer.
As for a moderate expense that will pay dividends I suggest you make sure you are using a good energy-electrolyte drink while riding and especially for any ride over two hours in length. Personally, I think EFS from First Endurance is the best product available.
Len Pettyjohn, Team Director, Toyota-United Pro Cycling Team
http://toyota-united.com
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That is great David! I hope to do a century ride this summer as well.
Good luck! ….
I would say that your best upgrade would be clipless pedals, shoes and good clothing. The shoes and pedals will increase your energy transfer and efficiency. The clothes will make you more comfortable for a long fun day in the saddle.
Also make sure you have enough water and tools with you. If you want to upgrade the bike, you may want to look at a new pair of wheels.
Have fun!
Jason Schumacher, Customer and Technical Service Manager
Trek Bicycle Corporation
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…But I’m glad to hear you’re getting involved with Team in Training. It’s a great organization and you’ll certainly get a huge amount of satisfaction from riding your first century. I’d say that the number one place to spend money in order to make that ride enjoyable is on a high quality saddle. Find a bike shop with a liberal return policy and try a few out. I went through probably ten saddle models before I finally settled on the Fizik Aliante, and now I wouldn’t let any sponsor commitments make me change. Everyone’s different, and it makes such a huge difference in comfort.
After that, a good pair of cycling shorts is also crucial. More money leads to a higher quality chamois (though none are actually made of made of chamois leather anymore), and that really makes a difference.
Also, clipless pedals are completely indispensable. Practice pedaling a full circle with them. Greg Lemond has likened it to pretending to scrape mud off the bottom of your shoe across the bottom of the pedal stroke. You can also practice by pedaling with one leg. If you’re using more muscles in your legs, and not just your quads to push down, you’ll fatigue a lot more slowly and you won’t be as sore afterward.
But certainly do not waste money on fancy racing parts. That stuff only makes a difference when you’re worried about the final 10%. If you’re comfortable, just about any bike will be suitable for a hundred miles.
I hope that helps. Have fun.
Doug Ollerenshaw, Professional Cyclist, Team Rock Racing
www.dougollerenshaw.com www.rockracing.com
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Good luck to you and your teammates in TeamInTraining. It’s a great organization doing good things.
In the $100-200 range I would suggest the following upgrades
1) Better saddle
2) Better tires
3) Better handlebar tape (better padding)
You can’t do all three of these for $200, but you can do either 1 and 3 or 2 and 3 most likely (though there are saddles that run more than $200.
Better tires will make the bike feel and corner better. A high thread count is the key here, just like sheets. Anything more than 200 TPI is good. A better saddle is more comfortable and better bar tape will make not only the rider’s hands more comfortable but their arms and shoulders more comfortable.
Patrick, Felt Bicycles
www.feltbicycles.com
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If you can afford it, and don’t already have some, get clipless pedals and shoes. The increase in efficiency from platforms pedals is off the charts!
Jesse Lawler, Director Sportif, Jittery Joe’s Professional Cycling Team
www.thebeanteam.com
Schwinn Bicycles, America’s most recognized bicycle brand
Madison, WI, April 1, 2008 —
Schwinn Bicycles, America’s most recognized bicycle brand, is pleased to announce the signing of a partnership with The Leukemia & Lymphoma Society’s Team In Training (TNT), the world’s largest endurance sports training and fundraising program, to become its first-ever national bicycle sponsor.
Under the terms of the two-year agreement, Schwinn will become the exclusive bicycle sponsor of TNT starting April 1, 2008. With the help of its dealer partners nationwide, Schwinn will provide relevant cycling information, bicycle demos, on-site event support and product discounts to the 39,000 cycling, triathlon and marathon participants who train and fundraise through the organization each year.
“For more than 100 years, Schwinn has helped people realize their two-wheeled dreams,” said Steve Reeds, Executive Vice President and General Manager of Schwinn Bicycle’s IBD division. “We are honored to carry on this tradition by helping Team In Training participants achieve their training goals.”
Now in its 20th year, TNT participants have raised more than $850 million for lifesaving cancer research and to help blood cancer patients live longer, better lives. The program provides coaching to help support participants crossing the finish line at century rides, triathlons and marathons.
“Over 20 years, we have seen Team In Training expand from a single sport program - the marathon - to a multi-endurance sport program with challenges such as triathlons and 100 mile rides,” said Nancy L. Klein, LLS senior vice president marketing communications. “We are thrilled to have Schwinn’s support because it’s a brand that people already know and trust.”
To learn more about Team In Training, please visit www.teamintraining.org
My friend Cheryl, who is a member of the Team in Training marathon team, is training for the Bank of America Chicago Marathon on October 12, 2008. Please visit her website www.active.com/donate/tntpb/irun4jordan to make a donation and get updates! Thank you for your support.
Cheryl is co-hosting a fundraising event at Aspen Jack’s in Delray Beach. Here are the details:
Host: Kari Haluska and Cheryl Goldstein
Location: Aspen Jack’s
307 East Atlantic Avenue, Delray Beach, FL 33483 US
When: Wednesday, April 23, 6:30PM
Phone: 954-336-0329 / 561-504-6790
Kari and Cheryl, along with Aspen Jack’s, are hosting a fundraising event. Our mission is to raise awareness and funds to help find a cure for Leukemia, Lymphoma and other Blood Cancers.
Make sure to pop your collars, roll up those acid washed jeans and get your penny loafer wearing selves to Aspen Jack’s to totally have an awesome time with some valley girls and studs. Don’t be lame, get stoked and bring everyone and anyone or come alone to listen to some like for sure rad 80s music, play some bitchin 80s trivia and help raise some moola for a majorly awesome cause!
P.S. Bring beaucoup bucks (lots of cash)!!!!!!
Raffles and contests to the max!
Hope to see you there!
In order to maintain an accurate guest list, and be courteous to Aspen Jack’s, we ask that you please promptly RSVP on/or before April 19. To RSVP for this event, visit the Evite invitation page. Or email Cheryl at caggybaby@msn.com.
Rob and I had a chance to visit the Palm Beach office of the Leukemia & Lymphoma Society today. We met with TNT Campaign Coordinator Jill Kieta to go over Rob’s responsibilities as a coach and my duties as a mentor.
We are looking forward to starting to train the Palm Beach County cycle team while getting ready for the Intracoastal Waterway Century Ride. This 100 mile road bike ride takes place on Saturday, October 26th in Cocoa Beach, Florida.
Here is a link to our fundraising page. Please consider making a donation to support our participation in Team In Training and help advance the Society’s mission.
I hope you’ll visit our web site often. Be sure to check back frequently to see our progress. I will be updating the Bike Diva site with details of our training program and fundraising efforts.
Thank you for your support!
Rob Smythe - Palm Beach TNT Cycle Coach
Lynn Smythe - Palm Beach TNT Cycle Mentor
2007 Palm Beach Cycle Team
My husband, Rob, and I are in the southeast edition of the April 2008 Competitor magazine! My husbands friend, Carlos G., saw us in the magazine and brought a copy of the magazine to Rob the other day. Thanks Carlos!
On the bottom half of page 44 there is a large, full color ad for the Leukemia Societies Team in Training Program. The middle picture shows Rob and I, along with 3 of our Tucson cycle team members, getting ready to start the El Tour de Tucson ride.
At the top of this post is the picture that was included in the magazine ad. From the left is Shannon Cash, Larry Goldberg, Coach Dennis Harkins, Rob Smythe and Lynn Smythe. Those funny looking things attached to the top of our helmets are palm trees. Each Team in Training team attaches something representative of the area they come from to their helmets.
The Las Vegas team had a cool mini neon sign with LCD lights. Other teams had pig snouts, shark fins, pink flamingos - I have to remember to take pictures at this years ride. It’s too funny to see a bunch of hard core cyclists, getting ready to do a 100 mile bike ride with these strange icons attached to the top of their helmets.
Too cool, we are famous! 
No autographs, please. 
Cocoa Beach Century Ride
As some of you might remember, last year Rob and I raised money for the Leukemia & Lymphoma Society through their Team in Training program. The event we trained for was the 109 mile El Tour de Tucson, which took place on November 17th, 2007. We were the mentors for the Palm Beach County cycle team. It was a phenomenal experience, both the ride, and working towards raising money for such a worthy cause.
This year, Rob is going to be the coach, and I will be the mentor for the group training for the 2008 Intracoastal Waterway Century Ride. This 100 mile road bike ride takes place on October 26th in Cocoa Beach, FL. We are looking for people to participate as a member of the Palm Beach County TNT cycle team.
This is a great way to get the support and structure you need to get in shape, meet new cycling friends and achieve something many people haven’t - riding 100 miles on a bicycle in one day! The Leukemia and Lymphoma Society is a charity that does much to further research towards cures, and ease the burden of those battling leukemia, Hodgkin’s disease, lymphoma and myeloma along with improving the quality of life of patients and their families.
In exchange for the support and training, you commit to raising a certain amount of money. The participation minimum for this ride is $2100. This might seem like a large amount, but you’d be very surprised at how quickly and easily this amount of money can be raised. Last year Rob and I raised over $6,500!
ALL CYCLISTS WELCOME
Last year’s team had everyone from very athletic road bikers, to recreational cyclists, to diehard couch potatoes, to a 63/73 year old couple riding their tandem bicycle. EVERYONE is welcome, no matter what prior road biking experience you may have. The Palm Beach County cycle team will have a coach, and a mentor to help you out with your training and fundraising goals. Each training ride also includes a SAG vehicle, filled with snacks and goodies, that sweeps the ride route should anyone have a mechanical problem or any health issues.
INFORMATION MEETINGS
Information meetings will be starting in Palm Beach County over the next few weeks. Rob and I will be attending most of these meetings, and will spend a few minutes at each meeting talking about our experience with the Team in Training program.
BOYNTON BEACH - Monday, April 14 - 6 pm - West Boynton Beach Library
JUPITER - Monday, April 14 - 6 pm - Jupiter Community Center
WEST BOCA RATON - Wednesday, April 16- 6 pm - Fleet Feet Sports Boca
EAST BOCA RATON - Monday, April 21- 6 pm - East Boca Community Center
ROYAL PALM BEACH - Tuesday, April 22- 6 pm - Royal Palm Beach Library
WEST PALM BEACH - Thursday, April 24- 6 pm - South Florida Water Mgmt District
PALM BEACH GARDENS - Saturday, April 26- 9 am - NIKE Women, The Gardens Mall
WEST PALM BEACH - Saturday, May 3- 9:30 am - The National Croquet Center. This is also the Fall Season Kickoff for all TNT events including the Accenture Chicago Triathlon, The Nation’s Triathlon, The Bank of America Chicago Marathon, Nike’s Women’s Marathon and the 20th Annual Intracoastal Waterway Century Road Bike Ride.
If you are interested in joining the TNT program, know someone who might be, or would like more information, please drop me a note.
Lynn Smythe
Team in Training Cycle Mentor
Thebikediva@yahoo.com
www.bikediva.net
For more information about Team In Training and the Palm Beach Area Chapter, visit their website at www.teamintraining.org/pb or give them a call at 561-775-9954.
Well, I’m patiently waiting for the graphic designer at WebbleYou to upload the banner logo for the top page of this site. Here’s an idea I came up with for the banner logo, which I think looks pretty good. This is not actual size, the real logo will stretch across the entire width of the page.
This logo features 4 pictures of me, the Bike Diva, riding my various bikes. The picture on the far left was taken 104 miles in to the 109 mile El Tour de Tucson, which I rode in on November 17th, 2007.
The next picture shows me on top of the Mouse Branch Trail Overlook - part of the Tsali mountain biking trails in Bryson City, North Carolina.
The 3rd picture is me with some of the 2007 Team In Training cycle members training for the El Tour de Tucson in Clermont, Florida. We just finished biking, crawling, clawing our way up Sugar Loaf Mountain and were taking a much needed break.
The 4th picture is of my daughter and I and a friend, at the Catholic School Girl Freak Bike Militia ride which took place in West Palm Beach, Florida. That’s my husband’s chopper bike in the photo which the text partially covers.
Hopefully the official logo will get uploaded sometime next week.
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