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Off-Season Training

Hi All,

Holiday festivities have started! And so has the holiday eating =). Here are some ideas for some off-season training you can do at home. There is Week 1 and Week 2. Try alternating the weeks and see how to stay in shape during the holidays. Hope to see you all at the next training ride on Dec 10th. Checkout the the NCAC calendar.

Happy Training, Paula

Week 1 (50min-1hr)
Monday:
20-30 min cardio:
jog/run, roller blade, elliptical, jump rope, stairs, swimming, etc.

15 min strength training: lower body
Squats 10-20reps, Alternating Forward Lunges 10-20reps, Alternating Side Lunges 10-20reps, Alternating Reverse Lunges 10-20reps, 30-60sec wall sit, Repeat Whole Set

10-15 min Core:
[Plank Set] 30-60sec forward plank, 30-60sec left side plank, 30-60sec right side plank.
[Upper Ab]10-20 normal crunch, 10-20 table crunch, 10-20 L leg crunch.
[Plank Set]
[Lower Ab] 10-20 Bent knee double toe tap, 10-20 Bent knee alternating toe tap, 30-45sec Bicycle Set.
[Plank Set]

Stretch/Cool down for 5 minutes

Wednesday:
20-30 min cardio:
jog/run, roller blade, elliptical, jump rope, stairs, swimming, etc.

15 min strength training: upper body
modified/full push ups 10-20reps, bicep curls 10-20reps, tricep kick-backs 10-20reps, shoulder presses 10-20 reps

10-15 min Core:
[Plank Set] 30-60sec forward plank, 30-60sec left side plank, 30-60sec right side plank.
[Upper Ab]10-20 normal crunch, 10-20 table crunch, 10-20 L leg crunch.
[Plank Set]
[Lower Ab] 10-20 Bent knee double toe tap, 10-20 Bent knee alternating toe tap, 30-45sec Bicycle Set.
[Plank Set]

Stretch/Cool down for 5 minutes

Friday:
20-30 min cardio:
jog/run, roller blade, elliptical, jump rope, stairs, swimming, etc.

15 min strength training: lower body
Squats 10-20reps, Alternating Forward Lunges 10-20reps, Alternating Side Lunges 10-20reps, Alternating Reverse Lunges 10-20reps, 30-60sec wall sit, Repeat Whole Set

10-15 min Core:
[Plank Set] 30-60sec forward plank, 30-60sec left side plank, 30-60sec right side plank.
[Upper Ab]10-20 normal crunch, 10-20 table crunch, 10-20 L leg crunch.
[Plank Set]
[Lower Ab] 10-20 Bent knee double toe tap, 10-20 Bent knee alternating toe tap, 30-45sec Bicycle Set.
[Plank Set]

Stretch/Cool down for 5 minutes

Week 2 (50min-1hr)
Monday:
20-30 min cardio:
jog/run, roller blade, elliptical, jump rope, stairs, swimming, etc.

15 min strength training: upper body
modified/full push ups 10-20reps, bicep curls 10-20reps, tricep kick-backs 10-20reps, shoulder presses 10-20 reps

10-15 min Core:
[Plank Set] 30-60sec forward plank, 30-60sec left side plank, 30-60sec right side plank.
[Upper Ab]10-20 normal crunch, 10-20 table crunch, 10-20 L leg crunch.
[Plank Set]
[Lower Ab] 10-20 Bent knee double toe tap, 10-20 Bent knee alternating toe tap, 30-45sec Bicycle Set.
[Plank Set]

Stretch/Cool down for 5 minutes

Wednesday:
20-30 min cardio:
jog/run, roller blade, elliptical, jump rope, stairs, swimming, etc.

15 min strength training: lower body
Squats 10-20reps, Alternating Forward Lunges 10-20reps, Alternating Side Lunges 10-20reps, Alternating Reverse Lunges 10-20reps, 30-60sec wall sit, Repeat Whole Set

10-15 min Core:
[Plank Set] 30-60sec forward plank, 30-60sec left side plank, 30-60sec right side plank.
[Upper Ab]10-20 normal crunch, 10-20 table crunch, 10-20 L leg crunch.
[Plank Set]
[Lower Ab] 10-20 Bent knee double toe tap, 10-20 Bent knee alternating toe tap, 30-45sec Bicycle Set.
[Plank Set]

Stretch/Cool down for 5 minutes

Friday:
20-30 min cardio:
jog/run, roller blade, elliptical, jump rope, stairs, swimming, etc.

15 min strength training: upper body
modified/full push ups 10-20reps, bicep curls 10-20reps, tricep kick-backs 10-20reps, shoulder presses 10-20 reps

10-15 min Core:
[Plank Set] 30-60sec forward plank, 30-60sec left side plank, 30-60sec right side plank.
[Upper Ab]10-20 normal crunch, 10-20 table crunch, 10-20 L leg crunch.
[Plank Set]
[Lower Ab] 10-20 Bent knee double toe tap, 10-20 Bent knee alternating toe tap, 30-45sec Bicycle Set.
[Plank Set]

Stretch/Cool down for 5 minutes.

Shenandoah Valley Pumpkin Pedal

Shenandoah Valley Pumpkin Pedal – October 8th, 2011

Visit The Site Here

While the four-day NorCal AIDS Cycle event in May has traditionally traveled the gentle hills and flats of the valley (after all, it’s 4 days!), October 8th is time to get out your climbin’ legs…

50km ROUTE (click for map)

Cyclists on the 50km Pumpkin Pedal route will get to enjoy a scenic and rolling ride through post-harvest foothills wine, orchard, and pasture country.   The tiny towns of River Pines, Aukum, Tylers Corner, and Fiddletown dot the route and offer a glimpse into the region’s past.  While it’s certainly not flat (1300’ of climbing overall), the gentle gradients and two rest stops on the route offer plenty of opportunity to catch your breath and make it a fun, casual day.

100km ROUTE (click for map)

The 100km offers cyclists big bang for your buck – 61 miles of early autumn riding with almost 4000’ of climbing through idyllic foothills countryside.   You’ll see almost every type of terrain the Sierra has to offer, from flat green pastures to bare granite cliffs.  The lightly traveled route will lead riders past some world famous wineries and through numerous small towns – Plymouth, Aukum, Melsons Corner, Fairplay, and Fiddletown – as well as in and out of the Cosumnes River gorge.  There are a number of steep but short climbs so make sure to hit all four fully-stocked rest stops and pace yourself accordingly!

112km ROUTE (click for map) – NEW FOR 2011!

For cyclists looking for a late Fall challenge before the Winter rains set in, it’s the 112km “Great Pumpkin” Pedal Route, Charlie Brown!  The 112 follows the 100km route until mile 40, when it takes a sharp left turn up infamous Slug Gulch, climbing 1300’ in 5 miles with several 15% grade pitches. Once at the top, you’ll be treated to one of the nicest descents in the foothills before rejoining the 100km route.  This route has everything a cyclist could want – awesome and varied scenery, smooth pavement, light car traffic, fully stocked rest stops, challenging climbs, and exhilarating descents.

REGISTER NOW at Active.com

April Showers Bring NCAC Events!

Come hang out and help support NCAC riders at the following events:

For those people in the Bay Area on Saturday April 9th, Thrive Under
One will take place at The Lookout (3600 16th Street, San Francisco)
from 3 p.m. to 8 p.m. The event is free and more information can be
found here

The Second Annual Cut-a-thon! Space07 is this Sunday, April 10 from 10
a.m. to 5 p.m. at Space 07 Salon (15th & R). Salon cuts are $25 and
barber shop cuts are $15. No reservations required.

Join Team Badlands on April 11 at 6pm as they raise money at Extreme
Pizza (Near Arden Costco 1140 Exposition Blvd). 10% of all pizza
sales go towards the ride.

All UCD Alumni are invited to Mix Downtown (1531 L Street) for a
pre-Picnic Day Happy Hour on April 14 from 5 p.m. – 7 p.m. Cost is
$10 at the door.

10 Tips For Healthy Living With HIV

Healthy living is essential for people with HIV and AIDS.  Studies have shown that improving health can extend years and aid in the success of living with HIV.  Emily Tsuchida, Nurse Practitioner and Healthcare Educator with CARES, a 2011 beneficiary of NorCal AIDS Cycle, has 10 tips for people with HIV on healthy living:

1. Sleep is important.  Give yourself time for your body to repair and recuperate by getting 7-9 hours of sleep a night.
2. Eat a balanced diet.
3. Reduce unnecessary stress factors.  The immune system is productive and alert when your body is under reduced amounts of stress.
4. Drink 64 oz. of water a day (Depending on your body weight) to flush all the toxins from your body.
5. Exercise regularly.  Don’t forget to consume enough electrolytes to balance your exercise load.
6. Develop healthy social networks by surrounding yourself with friends, family and support networks that advocate for your health and happiness.
7. Avoid smoking and drug use.
8. Drink in moderation.
9. Maintain an open relationship with your health care provider.
10. Pay attention to you.  Love yourself during the days you feel a little tired and rejoice the days you feel wonderful.

“By improving your health you can aid your immune system in the fight against HIV, the common cold, or repairing your body after an intense workout.”  Emily points out that “it is important to remember that improving all factors can be overwhelming.  Gradual change of small healthy habits will remain permanent in your life and contribute to the growth and success of all contributions to your healthy life.”

It’s Not About the Bike! A Workshop for First-Timers

When: Wednesday, January 19, 6 p.m.

Where: 1614 X St., Ste B Sacramento

New Year New Rides

The famous Tournament of Roses Parade Route is just 5.5 miles long, but just like NCAC cyclists its participants plan for it all year long. In May we’ll ride 330+ miles on a newly adjusted route making stops further than we’ve ever made it before. Stay tuned in for updates.

Until then, get on your bike for good in 2011 and join us for the start of the training ride season at one, some or all of the following rides:

Sunday, January 2, 2011 – NCAC Butch & Nellie’s to Swabbies, along the Garden Highway
and back to Butch & Nellie’s (30 miles)

Sunday, January 9, 2011 – Davis (Peet’s Coffee) to Winters (Steady Eddie’s) and back
(33 miles)

Saturday, January 15, 2011 – South River Road Route (beginning at Java City at 18th &
Capitol) (37 miles)

Sunday, January 23, 2011 – NCAC South Davis Loop (27 miles)

Saturday, January 29, 2011 – NCAC Winters Gibson Canyon Loop (30 miles)

All of the rides can be found on the NCAC Events Calendar and routes can be viewed online at Bikely.com. Search: NCAC

As always a participant waiver and participant waiver signature page is required. Happy New Year, we’ll see you on the road!

Fundraising Workshop & Holiday Party

When: Mon, December 13, 6pm – 9pm

Where: REI, Sacramento # 1790 Expo Pkwy # Sacramento, CA 95815 (map)

You won’t want to miss this workshop. The holidays are the absolute BEST time to get your fund-raising started! Jerry Mitchell has raised 10s of thousands of dollars for charity rides and brings his expertise, experience, and world-renowned fund-raising insight to Sacramento specifically for YOU. We’ll meet at REI at for some off-the-bike social time followed by a fundraising presentation and idea sharing on how to drive donors to your pledge site. New rider or veteran, everyone is welcome and encouraged to attend this Winter event to get the ideas flowing and mark the five month countdown to NCAC 2011! During the event, we’ll conduct a raffle. Rather than the gift card giveaway we’ve had in the past, if you’re a winner, you will receive up to a $50 donation toward your fundraising goal! Also at the event, we’ll be holding an ugly sweater contest. So, dig deep in your closet, pull out the sweater you regret the most and put it on! The owner of the ugliest sweater will also receive a $50 donation toward fundraising.

Please RSVP.

NorCal AIDS Cycle Marks World AIDS Day

Many of you took time out today to mark World AIDS Day in some way. Whether it was by volunteering, participating in local AIDS prevention/awareness events or taking a long training ride working towards those 330+ miles in May an estimated 33 million are still living with HIV across the globe. An estimated 1.1 million are living with the virus in the United States alone.

Education, routine testing and prevention remain the focus of the medical world.

On World AIDS Day, NorCal AIDS Cycle (NCAC) marks the day by encouraging cyclists to register for the 330+ mile ride May 12-15, 2011. Enter code CURE during registration and receive $15 off.

Can’t commit just yet? Mark the day by participating in one of NCAC’s upcoming fundraisers or events.

Winter Wonderland Ride

Sunday, December 5, 9 a.m.

Billy’s Tree Farm, 8430 Dillard Road, Wilton, California 95693

Ride is open to all levels of experience.  Come for the ride, stay to find your gorgeous holiday tree!  Check out Billy’s Farm for more info about the farm. Contact Jeff O for more info about the ride. Bring your helmet and remember all riding/experience levels are welcome!

Fundraising Workshop

Monday, December 13, 6 p.m.

REI, 1790 Expo Pkwy  Sacramento, California 95815

Join us at REI for some off-the-bike social time followed by a fundraising presentation and idea-sharing on how to drive donors to your pledge site.  New rider or veteran, everyone is welcome and encouraged to attend this Winter event to get the ideas flowing and mark the five month countdown to NCAC 2011!

Attend the workshop and be entered in a raffle with a chance to win a donation of up to $50 applied towards your fundraising goal. It doesn’t stop there, wear an ugly sweater and the cyclist of the ugliest will also receive a $50 donation toward fundraising.

Please R.S.V.P to: info@norcalaidscycle.org

Join The Journey! May 12-15

From May 12 to May 15, cyclists will be riding 330 miles to raise money and awareness for HIV/AIDS service providers in the Sacramento Valley and beyond! Since the inaugural NCAC in 2005, we have raised nearly $900,000 for the cause.

Whether you donate to a registered Cyclist or Crew Member, or are registering to come along on the adventure, your contribution will go a long way toward helping friends, family, and loved ones affected by HIV/AIDS.