El Cerrito High School Mountain Bike Team

Sunday 1/29: Annadel State Park

2012-01-27T15:40:00.000-08:00

This Sunday we ride at Annadel! Meet at ECHS at 8:30 and we'll leave before 9 AM.
What to bring:
Change of clothes
Plenty of food and water
Pump, tire irons, tubes/patch kit: each rider should have these!
$6 for pizza after the ride

To get to Annadel:
101 N to 12 E (exit 488B) toward Sonoma
Left at Farmers Ln
Right at Montgomery Dr
Right at Channel Dr

The Studdiford/Childs have graciously invited us to Lauren's sisters house for pizza (right near the park) after the ride. Last year it was super fun and a great way to replentish for the drive home.

I am not feeling well, but spinning is still on. I will happily set up an adult who would like to run the class. I will run the class if no other ad

2012-01-27T12:19:00.000-08:00

Time trial results for Jan 22, 2012

2012-01-25T23:32:00.000-08:00

Time trial results are posted below.
Conditions were wet and cold.
Let me know if you have questions about the results.

Xan 10:12
Brandon 11:02
Tyler 11:42
Adrian 11:53
Molly 13:24
Julia Martien 13:57
William 14:28
Robbie 14:31
Jackson 14:32
Jan 14:45
Brian 14:47 (chain drop)
Clara 22:03
Laurens 23:54
Cindy 26:07
Emily 26:45
Kevin 38:00

Gary ~14:00
Pam 14:57

Sunday 1/22 - Time Trial Ride

2012-01-20T16:42:00.000-08:00

This Sunday we will ride the time trial!

Meet at the High School at 8:30 AM. At 9:00 AM most riders will ride up to the parking lot at the base of South Park Drive in Tilden Park. Time trial will start at 10 AM.

We will arrange for new riders to get a ride up to the time trial start, as needed.

Ride leaders can get a time on the hill climb too if they wish!

Sunday 1/15: China Camp Ride

2012-01-13T14:18:00.000-08:00

Sunday January 15, we will ride at China Camp!

Robert Ramirez will be organizing the ride. Riders and drivers: Please sign in at the Yahoo site data base of Riders/Drivers so we can ensure the kids have rides. If you can drive and have spots for bikes, we may be short this week and need your help!

http://sports.groups.yahoo.com/group/echsmtb/
Thanks all!

ECHS MTB NEW MON, WED, FRI SCHEDULE

2012-01-08T18:24:00.000-08:00

Monday - Yoga at the Community Center. 4:15 - 5:30 pm

Wednesday - Riding from the Community Center. 3:15 - just before dusk.

Friday - Spinning at Iron Works begins Friday January 13th
_________________________________________________

We will be spinning at Berkeley IronWorks from 4:15 to 5:45 pm.

Berkeley IronWorks is located at 800 Potter Street in Berkeley. It is located very close to the corner of Sixth Street and Ashby Avenue.

___________________Transportation To Berkeley IronWorks

We need parents who can pick up team members at 4:00 pm in front of the school. Team members will be driven to Ironworks and dropped off for a Spin class. Team members will then be picked up at 5:45 pm at the end of the class. I see three possible scenarios:

1) A parent can pick up at school and hang out in the gym while we are spinning. This same parent could then bring the children back to El Cerrito after the class. The parent would not be able to workout in the climbing area, but there is a nice waiting area with tables and WiFi. A parent could bring his/her computer and get some work done on the first floor while we are sweating on the second floor.

2) I do not know how many Spin bikes are in the gym this year, but there may be enough to invite the parent who drives to enter the Spin room and Spin with the team.

3) Two parents could split the pick-up and drop-off for their respective team members.

* Please call Jeremiah or Phil and let us know if you can drive. I anticipate needing space for about 15 kids.

______________________The Nuts and Crank Bolts of Spinning

The Spinning room is on the second floor of Berkeley IronWorks and is accessible from the outside. In other words, one does not need to enter the first floor of the gym in order to access the spin room. There is an outdoor staircase on the left side of the Berkeley Iron Works building. Walk up the staircase and enter the spinning room.

YOU WILL WEAR SPANDEX CYCLING SHORTS AND JERSEY WHEN AT SPIN CLASS. Arrive at IronWorks in your cycling clothing. You can have regular clothes on top of your cycling clothes, BUT DO NOT ARRIVE AT IRONWORKS EXPECTING TO USE THEIR CHANGING ROOMS. You can change at school before you leave. Change into your cycling clothes and put
street clothes on top if you like.

ALSO – BRING A BOTTLE FULL OF WATER WITH YOU.

Bring warm clothes to put on after spinning. I always bring a pair of
sweats to put on after a spin class. You will be SWEATY after class, and you will become cold very quickly if you exit the building into the cold, dark night covered in spandex and perspiration.

Berkeley IronWorks is kind to offer us this space for spinning.

I have had to work hard to keep our relationship with the gym strong. Always say please
and thank you when talking to an employee or member of the gym. Impress everyone you meet with your manners.

There is absolutely no cursing or foul language of any kind. I could not
be more serious about this. You are all amazing, outstanding, incredible, marvelous, wonderful young men and women – SO BE SURE TO ALWAYS ACT THIS WAY.

Call Jeremiah with any questions or concerns

AND PARENTS – PLEASE CALL ME OR PHIL IF YOU CAN DRIVE.

NEVER FORGET – YOU ARE AMAZING AND NEVER SMOKE!

This week--new schdedule

2012-01-08T16:44:00.000-08:00

This week we start a new workout schedule:

Starting this Monday (1/9) we will be doing yoga on Mondays at the El Cerrito Community Center. Be there by 4:15 PM.

Weds rides will continue at the Community Center at 3:15 PM.

This Friday we will start spin class--more on spin class time to follow shortly. It will be at Ironworks in Berkeley.

Sunday Local Ride: Jan 8, 2012

2012-01-05T19:54:00.000-08:00

The beautiful biking weather is predicted to continue through Sunday. Let's get out for a local ride! Meet at ECHS at 8:45 Sunday morning; we'll leave no later than 9:00 AM.

Wed (1/4) workout changed to ride!

2012-01-03T20:33:00.000-08:00

Hey all,
Let's take advantage of the great weather and go on local ride tomorrow. Meet at 3:15 PM at the EC Community Center on Wed Jan 4th. This is instead of the core workout.

Last Ride of 2011? Friday, Dec. 30

2011-12-29T16:59:00.000-08:00

If it is not pouring rain, let's go on a local ride tomorrow. Meet at EC Community center at 2 PM Friday, Dec. 30. Could be the last ride for 2011! If you are in town, come join us! Check the blog before you head out for last minute call due to rain.

No Group Ride Weds

2011-12-27T23:06:00.000-08:00

No group ride this Weds 12/28. But get with friends and go out and ride!
Happy Holidays all!

Friday Dec 16th--no practice; Sunday Dec 18--China Camp Ride

2011-12-15T21:16:00.000-08:00

This Friday's core workout is off--many people are out.

But! Sunday Dec. 18th we will ride at China Camp. If you are in town, let's meet at 8:30 AM Sunday morning at ECHS.

Also, if you are town, there will be a Wednesday local ride. Meet at EC Community Center at 2PM.

If you are out of town over the break, ride if you can, or run--get exercise.

Sunday Dec 11th -- Rockville Ride!

2011-12-09T14:33:00.000-08:00

Sunday, Dec. 11th, we will ride at Rockville Hills Regional Park in Fairfield!
http://www.fairfield.ca.gov/gov/depts/pw/open_space/rockville_hills_regional_park/geninfo/default.asp
This is a fun park with good skills training rides for all levels.

Let's meet at El Cerrito High School Cafeteria at 8:30 be ready to go by 9:00 a.m. All riders should have a camelbak or at least two water bottles and food.

This park has a day use fee of $3 per person. All riders should bring $3 with them on Sunday morning.

Practice this Friday is on!

2011-12-07T19:53:00.000-08:00

Calling all ECHS MTB riders:
Yes, Coco is gone this week, but practice is on! Meet in front of the cafeteria at 4:15 p.m this Friday. See you all there.

Sunday, Dec 4th - China Camp Ride!

2011-12-02T19:30:00.000-08:00

Sunday, Dec. 4th, we will ride at China Camp again! Weather looks promising.
Let's meet at El Cerrito High School Cafeteria and be ready to go by 9:00 a.m.
All riders should have a camelbak or at least two water bottles and food.
Returning riders: bring GU shots if you have them. We will be doing laps--steady pace, continuous.
New riders: we will continue to work on skills, steep up and down, with obstacles.

Thanksgiving & Sunday Ride, Nov 27th

2011-11-22T20:42:00.000-08:00

Hey ECHS MTB riders, parent, and coaches,

Happy Thanksgiving!
Core workouts for both Wednesday and Friday (11/23 and 11/25) have been cancelled--people are either out of town or busy with family. Riders are encouraged to coordinate and get out on individual rides over the holiday.

Sunday, Nov. 27th, we will go on a local, group ride, meeting at ECHS at 9:00 a.m. If the trails are rideable we will work skills at the Vortex; otherwise we'll go on a road ride. Join us if you are in town and want to work off some stuffing!

Last Sunday many riders showed up unprepared. Warm clothing, food, and water are essential to safe riding--we will continue to stress this in the weeks to come.

Sunday Nov 20-China Camp Ride

2011-11-18T13:41:00.000-08:00

Hey riders,

This Sunday, Nov. 20th, we are planning to ride at China Camp! (Check back here at 7:00 a.m. on Sunday to make sure we are on.)

Coaches, ride leaders meet at 8:30 a.m. at El Cerrito High in front of the cafeteria.

Riders, no later than 9:00 a.m.!

We are expecting wet weather. So riders MUST have the following items or you will not be allowed to go with us. No exceptions will be made.
* Water: minimum two large water bottles or 1 Camelback with 50oz bladder
* Food: minimum 300 calories for on the bike (that's a Clif bar and pack of blocks, or equivalent); additional post-ride food highly recommended
* Warm riding gear: minimum knee and arm warmers plus wind breaker or rain jacket
* Post Ride Change of Clothes: to be courteous to the person driving, you need to change out of your wet, muddy clothes after the ride before you get back in their car. Bring a towel and a garbage bag to put your wet stuff in.
Also,
* It's a good idea to pack the night before to make sure you have all your gear together!
* Eat a good breakfast Sunday morning

See you all on Sunday.

Friday Practice Cancelled: 10.28.11

2011-10-27T20:47:00.000-07:00

Because Friday is homecoming, parade, and noon dismisal practice Friday's core training is cancelled.
Sorry for the late notice everyone!
Meet on Sunday at the high school at 9 a.m. for skills training.
Make sure that all medical forms and releases are signed and turned in before Sunday.
No forms, no ride!
We will try to contact riders with critical missing forms before Sunday to let you know what is missing.
Questions: phil.martien@gmail.com

Sunday's Skills Ride

2011-10-26T21:46:00.000-07:00

Hey Team,
I heard they let them Gaucho's Out!

Update on this Sunday's Skills Ride:
Let's meet at El Cerrito High School at 9 a.m. on Sunday October 30.
We'll gather and then split into groups with new riders going with one group for basic skills training and more advanced riders going with another group for skills development and refreshers. More to follow....

Send me an e-mail if you have questions: phil.martien@gmail.com

Bike Check on Sunday, Oct. 23 2-5

2011-10-18T20:08:00.000-07:00

All,

Bike check is on for this Sunday, October 23rd from 2-5 p.m!
Please try to arrive between 2-3 and we'll have some check in time while bikes are being checked out.

Bike check will be at
Solano Avenue Cyclery at
1554 Solano Avenue
Albany, CA 94707

Everyone has to have their bike checked out before riding with the team!
This is free event, sponsored by Solano Avenue Cyclery and mechanics.
Make sure you bring your (clean) bike and that you thank the mechanics.

Questions? Want to check out a team loaner bike?
Call Phil at (510) 528-8217 (h) or (415) 264-8949 (c)
or E-mail phil.martien@gmail.com

Wed. Oct 12, 6:30 Parent & Rider Meeting

2011-10-09T22:24:00.000-07:00

ECHS Mandatory 1st Parent and Rider Meeting

When: Oct 12, Wed, 6:30 p.m.
Where: ECHS Cafeteria
What: Potluck dinner 6:30-7:00, Meeting 7-8:30
Who: Mandatory: All parents, riders,
Optional: Ride Leaders/coaches, alumni welcome

Bring: Any PAPERWORK not turned in, and potluck item. Jeremiah has blank forms if you need them.

See you there!

Solano Stroll Bike Raffle Fundraiser, at Sept. 11th Solano Stroll

2011-09-10T12:08:00.000-07:00

We are selling raffle tickets for our annual fundraiser at the Solano Stroll, September 11th. Pre-sales go straight to the team, and we are selling in front of Solano Cyclery. Solano donated a Specialized Globe Vienna, size large, cruiser bike ($800 value) for the raffle. Support the team by selling raffle tickets. Tickets available from Susanna Marshland (528-8558) and Pam Bennett (301-1859).

Pam

NorCal League needs Volunteers for the August 6th Marin Century Rest Stop

2011-08-02T14:54:00.000-07:00

It's been a year since we cut fruit, made 100s of sandwiches, got the focacia bread ready, promoted the Chileno Ride and caught up with each other on our summers. Want to do it again? This is one of the NorCal League's most effective fundraising events! You can also help the NorCal League effort by encouraging League riders and your friends to join us. We really want to see if we can get more rider volunteers out there this year. Bring your bike to ride before or after your shift!

Please read the PDF downloadable here then e-mail chris@nationalmtb.org with your prefered time slot. See you out there.

Rides This Weekend

2011-06-09T21:55:00.000-07:00

Please try to join one or both of these events this weekend to help support two of our team sponsors - El Cerrito Police Department and Bicycle Trails Council of the East Bay. Please wear your team kit to these events.

Parents, please note that these are not team rides. While several of our regular adult volunteers will be on these rides, adult supervision is not guaranteed. If you are uncomfortable with your child riding alone or with people you don't know, please coordinate with one of the parents that may be on the ride.

Saturday, 9:30am, Alvarado entrance to Wildcat Canyon - BTCEB Wildcat Roll Gala
- There will be 3 groups - A, B, and C - riding through our local trail network
- Picnic/BBQ at Michael Mejia's house at 12:30 for anyone who wants to stop by after the ride
- Come out and show the adults how fast you guys are :-)
- I'll meet anyone who wants to ride over at 8:45, leaving by 8:50 at ECHS. I will pedal to Richmond with a backpack and deposit it at the Mejia household.

Sunday, 9am, Waterfront Park in Martinez, Bike the Bridges Event
- 25 mile ride starts at 9:30
- 2 rest stops provided along the route
- please register here before Sunday: http://bikethebridges.kintera.org/faf/home/waiver.asp?ievent=460666&lis=0&kntae460666=AC13CB0FB5BF4598A93B735149DC4068
- lunch provided between 11:30-2:30
- anyone interested in riding over let me know and we can coordinate a meeting time & place

Neil

BTCEB Ride June 11

2011-05-27T17:31:00.000-07:00

The Bicycle Trails Council of the East Bay has requested some of our riders show up to their Wildcat Canyon ride on June 11. As they are a contributing sponsor of our team and don't request much of us, I said no problem. I will be there and would like to see at least 5 team riders. Rides will be available to cater to all ability levels. Plan to meet at the Alvarado entrance at 9:15am. There will be a picnic at Michael Mejia's house following the ride. Please let me know who can make this.

Neil

End of Season Events

2011-05-19T19:34:00.000-07:00

* Sunday May 22 - Annadel ride

Leave at 8:35 as in the past. Please bring plenty of food and water. Remember that Annadel is typically warmer than our area so you'll go through more water and we've got an hour drive each way where you'll want food - bring more than you think you'll need just in case.......

* Sunday June 5 - Local Ride followed by end of season picnic at the Schur's house

Ride will leave from ECHS at 9 and end at the picnic. More details on picnic forthcoming.

* Sunday June 12 - Bike the Bridges ride in Martinez

This is a fundraiser for the Special Olympics sponsored by local police departments, notably our team sponsor El Cerrito PD. Please plan to attend this ride if you are in town. This is a great opportunity to meet members of the local cycling community and let them see how fast you guys are. 25 and 60 mile options available. Team members get free entry but the ECPD would appreciate help with fundraising.

Phil has setup a webpage for fundraising here - http://bikethebridges.kintera.org/faf/donorReg/donorPledge.asp?ievent=460666&lis=1&kntae460666=79BF48BE338A4801B83A26252C7763A5&supId=323648670&emaillogid=4364298162

Please register here: http://bikethebridges.kintera.org/faf/home/waiver.asp?ievent=460666&lis=1&kntae460666=79BF48BE338A4801B83A26252C7763A5. Click join a team and select ECHS from the list.

* Also Sunday June 12 - US Nationals Qualifier at Skyline Park in Napa

Details here - http://www.bikereg.com/events/register.asp?eventid=13343

* June 20-24 NICA Invitational camp in Santa Cruz

This is an advanced skills camp for league riders. Boys finishing top 25% in any race and girls finishing top 35% in any race are eligible. See here for more details and to sign up - http://www.nationalmtb.org/nica-invitational-camp/

I was told that spots are filling fast. Several riders mentioned they were planning on attending this. I would recommending signing up soon if you are planning on going. I have signed up as a coach for the week so you'll see a familiar face.

* July 13-15 US National Mtb Championships - Sun Valley ID

Top 15 finishers at the state championship race last weekend qualify to race. Also, top 10 finishers at Sea Otter qualified. If you are interested in racing nationals and either missed these events or didn't place as well as you would have liked, there is a qualifier race coming up in Napa. You can also check the USA Cycling website for locations of other qualifier races.

More information available here - https://www.usacycling.org/events/2011/mtbnationals/

* Other mtb racing opportunities in Northern California - http://www.renowheelmen.org/race-series/2011-sierra-cup-series

Ride Tomorrow

2011-05-07T15:05:00.000-07:00

Sorry for posting this late. We will ride at Tamarancho in Fairfax tomorrow, leaving from ECHS at 8:35. Please be prepared for warm weather and bring plenty of water (also enough food) for the ride.

Neil

Radio Interview, Video, and Article on Sugar

2011-04-25T11:17:00.000-07:00

Here's a link to a Forum interview on KQED last week on the health implications of consuming processed sugar:

http://www.kqed.org/a/forum/R201104211000

The you tube video link in the More info: section is very interesting if you have an hour and a half to spare.

Neil

Weekend Plans

2011-04-21T22:02:00.000-07:00

Here's the plan for this weekend:

Friday: Ride at 4pm from the community center as previously planned.

Saturday: Day trip to Bogg's Mountain in Cobb to get familiar with trails for final in-season race next weekend. We will leave from the school at 8am. This will be an all day event with 3 hours of driving on each end plus ride time and a food stop. Please bring money for food and to pitch in for gas. Plan to bring extra clothes, food, and water as usual. Plan to have a snack on the car ride up and/or when we arrive. We will likely stop for pizza on the way home.

Sunday: Local ride leaving from ECHS at 8:30am given that many riders and coaches are either out of town or have Easter plans.

Don't worry if you can't make any or all of these rides, but please let Pam know if you plan to go to Bogg's on Saturday.

Neil

Ride Cancelled Today

2011-04-20T14:49:00.000-07:00

4/24 Ride

2011-04-12T15:12:00.000-07:00

Forgot that two Sundays from now is Easter. For those of you who will be around, please indicate whether you'd like to ride on Saturday morning instead.

Neil

Upcoming Events

2011-04-12T10:19:00.001-07:00

1) Sea Otter Classic is Thursday-Sunday this week at Laguna Seca where we were racing this past Sunday. This event offers racing options for all ages, skill levels, and disciplines as well as an expo. A large number of bike and component companies will be set up showing off their products and in most cases offering test rides. The Studiford clan will be working at the Dirt Rag booth and I'll have my own Cycle Monkey booth. Stop by and say hi if you come down. More info is available here: http://www.seaotterclassic.com

2) This Sunday's ride will be local. With spring break and Sea Otter, there will be a limited number of riders and adults present. Meet at the school at 9am.

3) Spring Break Schedule

Monday: easy spin 4pm at the community center (no yoga)
Wednesday: ride as usual 3:30pm community center
Friday: ride 4pm community center
Sunday: proposed Tamarancho ride, meet at ECHS 8:30am

Neil

Laguna Seca Race Course Confirmed

2011-04-08T21:33:00.000-07:00

This weekend's race will be held at Laguna Seca as originally planned. The course is open for pre-ride tomorrow afternoon starting at 1 and Sunday morning from 8-9:30. I'll be down around 4 tomorrow for pre-ride.

Neil

Sunday Ride at Annadel - 4/3/11

2011-03-31T19:57:00.000-07:00

The weather looks good for a Sunday ride for a change! I know some of you have started to forget what mountain biking is. The plan is to head to Annadel for a fun day of riding. This park drains well and is also quite rideable when wet so we should have a great time.

Remember to bring food and water as usual, pack a lunch for the ride home, and bring sun block.

Please plan to arrive around 8:15. We will leave at 8:35.

Neil

Wednesday Photo, Sunday Race Venue Changed

2011-03-21T18:47:00.000-07:00

Sorry for the late notice. Pam sent out a message a couple days ago about the team photo happening this Wednesday at 6:15-6:30 at Cerrito Vista (park near community center). We'll meet there after our ride for the photo. This is the last chance to take the photo and get it in the yearbook.

The heavy rains have damaged the race course planned for this weekend at Laguna Seca. As a result, the race will be held at Fort Ord again (same location as prologue race). The race is supposed to be run in the opposite direction to make it a little different.

Neil

Ride Cancelled Today

2011-03-20T06:54:00.000-07:00

Due To Weather - Friday 3/18 is a Spin at IronWorks

2011-03-18T15:22:00.000-07:00

Hello Everyone,

Today will be a spin at ironWorks given the ugly weather. I'll be there at 4:30. Spin from 4:30 to 5:45.

See you there,

Jeremiah Holland

Friday Practices Now Outside

2011-03-16T21:32:00.000-07:00

Just a reminder - Friday practices will be rides from now on. We will roll from the Community Center at 4:30.

Neil

Reminder - Practice is not optional

2011-03-07T19:06:00.000-08:00

I want to remind everyone that riders are required to attend our 4 weekly practices. About half of the team was missing from yoga this afternoon, and I only received notice from about 4 riders or parents. Yoga attendance has been consistently low. This workout is part of our program because it helps stretch tight muscles, build balance and muscle tone, and help learn to listen to one's body. All of these things contribute to improved performance on the bike.

Thank you to the riders and/or parents that have consistently kept me informed of illness, vacation, and other missed practices.

Neil

China Camp Ride This Sunday

2011-03-04T15:07:00.000-08:00

We will be meeting at the school at 8:30 and leaving at 8:45!

Riders MUST have the following items or you will not be allowed to go with us. No exceptions!

* Water: minimum two large water bottles or 1 Camelback with 50oz bladder

* Food: minimum 300 calories for on the bike; additional post-ride food highly recommended

* Warm riding gear: minimum knee and arm warmers plus wind breaker or rain jacket

* Post Ride Change of Clothes: to be courteous to the person driving, you need to change out of your wet, muddy clothes after the ride before you get back in their car

See you all Sunday morning.

Coaches/Parents, I will need to know who is driving and who will be riding?

Thank you, Coco

Good Luck at Races Tomorrow

2011-02-26T06:11:00.000-08:00

Sorry I cannot be at the race tomorrow. Just wanted to wish all of the riders good luck.

For those of you who will be doing your first race, look towards finishing the race and setting a pace that will get you there. This will allow you to gauge your performance and start to learn how hard you can push yourself. You can always go faster next race, but finishing the race will be more important and more rewarding than trying to compete with the riders up front and running out of steam before the end.

For returning riders, the prologue race offers a good opportunity to stretch your racing legs and get back into racing without too much pressure. Everyone is awarded the same points value for showing up, so you can go out and gauge your current fitness level and/or the fitness level of your competition without worrying about how your result will impact your season standing.

Above all, have fun. See you next week.

Neil

Wednesday Activities

2011-02-21T16:17:00.000-08:00

The bike clinic will be held Wednesday morning starting at 9am. Please arrive by 8:45 so we can start on time. The location is on the Northeast side of Aquatic Park - http://www.watersideworkshops.org/wb/pages/contact.php. This is just over the bike/pedestrian bridge on the Bay Trail near University Ave. I'll be riding over, leaving around 8:15 (713 Solano Avenue) if anyone wants to meet and ride together.

Please plan to attend this clinic if you are in town.

There will also be a ride at 4pm on Wednesday from the EC community center. Please arrive by 3:45. This will be a light ride in preparation for the race on Sunday.

Neil

Tomorrow's Ride

2011-02-20T22:40:00.000-08:00

There will be a local ride tomorrow, meeting at the HS at 11:30. Don't forget food, water, spare tube, etc. Bring more food than you think you will need. If you need it, you'll be happy it's there. If not, you can eat it next time. Most of you are not yet familiar with your bodies, how much calories you are consuming on the bike, and how much you need to put back in to keep going. Having too much food will get you through a ride while having too little will cause you to bonk and make the end of the ride very unpleasant.

Neil

Tomorrow's Ride, Monday Trip Cancelled, Bike Repair Clinic

2011-02-19T19:04:00.000-08:00

The weather forecast for tomorrow is supposed to be cloudy but no rain, but since it has been raining heavily all week, the trails will be soggy. We will do a road ride tomorrow, leaving from the HS, meeting at 8:30am as usual. As always, please remember to bring food and water and an extra layer in case rain sets in.

The proposed trip to Monterrey will not happen. There was not enough interest and adult availability to make this happen. The course will be open for pre-ride next Saturday afternoon for those of you who will drive down early. There may be a local ride on Monday depending on rider interest. We will poll riders tomorrow and make a plan.

There will be a bike clinic and bike check on Wednesday morning at Street Level Cycles at Aquatic Park (http://www.watersideworkshops.org/wb/pages/contact.php). Basic bike repair and maintenance will be taught and bikes will be checked over for the first race. Meeting time will be either 8:45am or 9:45am. I will post a confirmation by Tuesday. Please plan to attend this clinic if you are in town.

Spinning Cancelled Today - Fri 2/18

2011-02-18T13:36:00.000-08:00

Sorry for the late notice. Spinning is cancelled today. Sorry. Sorry. Sorry.

Additional Racing Opportunities

2011-02-11T20:11:00.001-08:00

Below are two links to mtb races in our area that are held outside of the league. They are held on the same or very similar courses to some of the league races. These races can be a good way to see what a race is like or to get back into racing before the first league race with no points pressure. They are also a good opportunity for motivated racers to build additional fitness that will allow them to perform better in the Norcal races.

TBF Racing in Folsom Lake - http://tbfracing.com/
CCCX Racing in Monterrey - http://www.cccxcycling.com/2011mtbxcpage.html

Neil

Sunday Ride, Tamarancho Passes

2011-02-10T22:45:00.000-08:00

We're going to ride at Annadel again this Sunday. Please come a few minutes early. We will leave at 8:35.

Please remember to bring food for after the ride as it's an hour back home. Also, please make sure to bring enough food and water for the ride - minimum two large water bottles, three small ones, or a Camelback with a full bladder and minimum 400 calories.

Some riders have been showing up for rides without spare tubes. Parents, please make sure your rider has at least 2 spare tubes. For those riders who have had a coach change their tube over the past weekends, please bring that coach a replacement tube.

Finally, I will have sign up sheets for Tamarancho passes with me on Sunday. Student riders are able to purchase a pass for $5 that is valid until they graduate from HS. Day passes are normally $5 and annual passes are normally $45. Please bring $5 if you would like to purchase a pass. Rider and parent signatures are required for the form.

Neil

Race Registration Invite

2011-02-07T23:09:00.001-08:00

Please let me know if you have not received an invite from the league for race registration and include the email address that you want me to sign you up under. I have entered rider email addresses for those riders who have submitted them but it sounds like not all of these riders received an invite.

Neil

Time Trial Results

2011-02-06T20:18:00.000-08:00

Everyone looked good for our first competitive effort of the season. Use these results as a benchmark to measure your own personal improvement over the course of the season. Results are presented below in two formats - alphabetically by first name following by finishing times.

Anastasia (Assya)	0:25:03
Brandon	0:13:45
Brian	0:09:19
Chris	0:07:29
Clara	0:16:33
Dane	0:17:48
Emily	0:17:47
Evan	0:12:15
Gabe	0:13:28
Jacob	0:09:42
Julia	0:11:50
Laurel	0:25:01
Martin	0:10:04
Molly	0:13:08
Morgan	0:24:50
Myles	0:14:04
Nicole	0:15:59
Peter	0:13:51
Riley	0:12:58
Robert	0:10:42
Sean	0:09:15
Takuya	0:13:08
Tom	0:09:57
Victor	0:10:33
Xan	0:10:18
Zac	0:12:00


Adults
Gary	0:16:17
Jennifer	0:14:00
Leslie	0:17:35
Pam	0:12:26
Peter (adult)	0:11:49
Phil	0:11:50
Tim	0:11:31

**********************************

Chris	0:07:29
Sean	0:09:15
Brian	0:09:19
Jacob	0:09:42
Tom	0:09:57
Martin	0:10:04
Xan	0:10:18
Victor	0:10:33
Robert	0:10:42
Tim	0:11:31
Peter (adult)	0:11:49
Julia	0:11:50
Phil	0:11:50
Zac	0:12:00
Evan	0:12:15
Pam	0:12:26
Riley	0:12:58
Molly	0:13:08
Takuya	0:13:08
Gabe	0:13:28
Brandon	0:13:45
Peter	0:13:51
Jennifer	0:14:00
Myles	0:14:04
Nicole	0:15:59
Gary	0:16:17
Clara	0:16:33
Leslie	0:17:35
Emily	0:17:47
Dane	0:17:48
Morgan	0:24:50
Laurel	0:25:01
Anastasia (Assya)	0:25:03

New Meeting Place Tomorrow

2011-02-05T10:38:00.000-08:00

Slight change in plans - we're going to meet at the Quarry trail head tomorrow morning, still at 9am. This trail head is off of Wild Cat Canyon Road, just past the junction with South Park Drive and before Inspiration Point. After passing South Park you'll go around a few curves, and the parking lot will be on your right.

If you come up by bike through Wildcat Canyon Trail, you'll pass Loan Oak, take Meadows or Wildcat Gorge/Curran trail up to Inspiration Point, turn right on Wildcat Canyon Road and head down maybe 1/4 mile and look for the parking lot on your left.

I'm not going to plan to swing by the school now. If anyone wants to ride over together, please contact me directly and we can make a plan.

Neil

Sunday Ride - Time Trial & Local Ride

2011-02-02T22:03:00.000-08:00

Apparently there is a big football game this weekend that people want to watch. In an effort to accommodate these folks, we'll do a local ride. We'll ride from the Lone Oak trail head in Tilden Park at 9am. We'll warm up, run an individual time trial up Big Springs trail, then go for a ride in the park. We'll end back at the HS between 12:30-1.

Here's a map of the park:
http://mappery.com/map-of/Tilden-Regional-Park-Map-North

To get there by car, you would drive up to the top of Spruce, cross Grizzly Peak, and take an immediate left down Canyon Drive. Veer to the right at the bottom, drive up a bit and veer to the left.

I'll swing by the high school around 8:30 to pick up anyone who wants to pedal and is comfortable getting over the hill within 30 minutes. New riders should plan to get a ride.

Neil

No Ride Today 1/30

2011-01-30T05:49:00.001-08:00

Today's ride is canceled due to the rain.

Neil

Sunday Rides 1/23 & 1/30

2011-01-19T21:36:00.000-08:00

We're going to ride in Santa Rosa at Annadel State park the next two Sundays. This park offers many miles of singletrack with a variety of difficulty levels and lots of fun. The drive takes an extra 20-25 minutes on each end, so please show up a little early if possible and find a place for you and your bike as soon as you arrive at the HS. Also, please plan to bring some food for after the ride in addition to your riding food and biking gear.

Just a reminder, these items are mandatory for the Sunday rides:

Bike
Helmet
Riding clothes including knee and arm coverings and a long sleeve layer just in case
Water - minimum two large water bottles (52 oz) or full Camelback bladder
Riding food - fruit, nuts, PB&J sandwiches, granola bars, energy bars, etc; meat, cheese, and other dairy items not advisable
Change of clothes - to both help you get warm after the ride and not be uncomfortable in wet clothes as well as to keep the car clean that you are riding in

Sunday Ride, Schedule Updates

2011-01-14T19:25:00.000-08:00

We're going to ride at Rockville Hills parks in Fairfield again this weekend. Please remember to bring $3 for the park entrance fee. If you did not pay this last weekend, please bring an extra $3 for the adult who drove you or paid for you.

We will not have practice on Monday since it's a school holiday.

Our schedule for the next many weeks will be as follows:

Monday: Yoga - meet at El Cerrito community center at 4:15
Wednesday: Bike ride - meet at El Cerrito community center at 3:15, rolling by 3:30
Friday: Spinning - carpool from ECHS at 4:05, meet at Iron Works at 4:30
Sunday: Bike Ride - meet at ECHS at 8:30

Neil

Spinning Begins Friday January 14th – TOMORROW!

2011-01-13T15:50:00.000-08:00

1.Spinning Begins Friday January 14th – TOMORROW!

· Friday workouts will now be indoor spinning workouts.

· We will be spinning at Berkeley IronWorks from 4:30 to 6:00 pm.

· Berkeley IronWorks is located at 800 Potter Street in Berkeley. It is located very close to the corner of Sixth Street and Ashby Avenue.

2. Transportation To Berkeley IronWorks

· We need parents who can pick up team members at 4:05 pm in front of the school. Team members will be driven to Ironworks and dropped off for a Spin class. Team members will then be picked up at 6 pm at the end of the class. I see three possible scenarios:

o A parent can pick up at school and hang out in the gym while we are spinning. This same parent could then bring the children back to El Cerrito after the class. The parent would not be able to workout in the climbing area, but there is a nice waiting area with tables and WiFi. A parent could bring his/her computer and get some work done on the first floor while we are sweating on the second floor.

o I do not know how many Spin bikes are in the gym this year, but there may be enough to invite the parent who drives to enter the Spin room and Spin with the team.

o Two parents could split the pick-up and drop-off for their respective team members.
* Please call Jeremiah at 510.913.1430 and let me know if you can drive. I anticipate needing space for about 15 kids.

3. The Nuts and Crank Bolts of Spinning

· The Spinning room is on the second floor of Berkeley IronWorks and is accessible from the outside. In other words, one does not need to enter the first floor of the gym in order to access the spin room. There is an outdoor staircase on the left side of the Berkeley Iron Works building. Walk up the staircase and enter the spinning room.

· YOU WILL WEAR SPANDEX CYCLING SHORTS AND JERSEY WHEN AT SPIN CLASS. Arrive at IronWorks in your cycling clothing. You can have regular clothes on top of your cycling clothes, BUT DO NOT ARRIVE AT IRONWORKS EXPECTING TO USE THEIR CHANGING ROOMS. You can change at school before you leave. Change into your cycling clothes and put street clothes on top if you like.

· ALSO – BRING A BOTTLE FULL OF WATER WITH YOU.

· Bring warm clothes to put on after spinning. I always bring a pair of sweats to put on after a spin class. You will be SWEATY after class, and you will become cold very quickly if you exit the building into the cold, dark night covered in spandex and perspiration.

4. Berkeley IronWorks is kind to offer us this space for spinning.

a. I have had to work hard to keep our relationship with the gym strong. Always say please and thank you when talking to an employee or member of the gym. Impress everyone you meet with your manners.

b. There is absolutely no cursing or foul language of any kind. I could not be more serious about this. You are all amazing, outstanding, incredible, marvelous, wonderful young men and women – SO BE SURE TO ALWAYS ACT THIS WAY.

5. Call Jeremiah with any questions or concerns

6. AND PARENTS – PLEASE CALL ME IF YOU CAN DRIVE TOMORROW.

NEVER FORGET – YOU ARE AMAZING AND NEVER SMOKE!

Wednesday Rides

2011-01-10T16:51:00.000-08:00

Starting this week, our Wednesday practices will be on the bikes unless it's raining. We'll meet at the El Cerrito Community Center at 3:15. Please bring a jacket or extra long sleeve layer even if it's warm as we will ride until dusk and the temperature will drop significantly. Bring your tail light if you have one.

Neil

Please Bring $3 Tomorrow

2011-01-08T17:55:00.000-08:00

Sorry for the late notice. We're going to ride in a new place tomorrow in Fairfield that has a $3 entrance fee per rider.

Meet at 8:30 at the high school as usual.

Remember to bring food and water and a change of clothes for after the ride. Given the recent weather, pack an extra warm layer for the ride.

Neil

New Practice Attendance Rule

2011-01-05T17:52:00.000-08:00

Starting next Monday, anyone who misses a weekday practice without notifying me ahead of time will not be allowed to ride the following Sunday, including race days. Both of these days will count as unexcused absences. If you accumulate 8 unexcused absences you will no longer be allowed to participate in team activities for the remainder of the season. Outside of illness, injury, or family emergencies, notification for missing practice must be given at least a day in advance of the practice being missed.

Neil

Ride Cancelled 1/2/11

2011-01-02T05:24:00.000-08:00

Just in case you didn't get Phil's email, today's ride is cancelled due to the rain. Hopefully next weekend is a little drier.

Neil

Practice Cancelled tomorrow, 12/19

2010-12-18T19:54:00.000-08:00

I'm going to cancel practice tomorrow based on reports of poor trail conditions and a high probability of heavy rain tomorrow. If the sun decides to come out tomorrow because we're not riding as a group, I encourage everyone to get out and go for a spin on the road.

Have a great holiday. We will have our next ride on Sunday, January 2.

See you next year
Neil

China Camp Ride Tomorrow

2010-11-27T09:07:00.000-08:00

As most of you know, we have relocated tomorrow's ride to China Camp instead of Tilden due to the wet weather. This requires driving to Marin and we need to plan seats for everyone. If you are planning on going, you must email Judy Fein at jleefein@comcast.net and let her know that you are going. She has been kind enough to coordinate our transportation efforts. We will also need some parents to help with transportation. As of now, all the vehicles that are known to be going are filled. Parents/coaches who are planning on going please also contact Judy with the number of riders you can take with you.

Riders MUST have the following items or you will not be allowed to go with us. No exceptions will be made.

* Water: minimum two large water bottles or 1 Camelback with 50oz bladder
* Food: minimum 300 calories for on the bike; additional post-ride food highly recommended
* Warm riding gear: minimum knee and arm warmers plus wind breaker or rain jacket
* Post Ride Change of Clothes: to be courteous to the person driving, you need to change out of your wet, muddy clothes after the ride before you get back in their car

See you all tomorrow morning.

Neil

Ride today, bring rain jacket

2010-11-21T07:49:00.000-08:00

The weather looks like it will be ok, but bring your rain jacket just in case.

Neil

First Ride This Sunday

2010-11-12T17:38:00.001-08:00

We'll have our first on-bike practice of the season this Sunday. We will leave from ECHS at 8:30am. New riders and returning riders will be doing different skills clinics. Bikes will be available for new riders who need them.

You MUST have you paper work signed and completed and your bike checked by Solano Cyclery or you will not be allowed to participate. If you have completed paper work to turn in, please arrive between 8-8:15.

Don't forget food, water, and appropriate clothing for the weather.

Neil

NOVEMBER AND DECEMBER CALENDAR

2010-11-03T17:11:00.000-07:00

Hello Everyone:

Below is a link for our November and December Calendar of workouts. Please read carefully and be sure to arrive on time - ready to go.

http://groups.yahoo.com/group/echsmtb/files/nov-dec-calendarmtb.docx

Please refer to the packet of information that was handed out at our last parent meeting so that you are sure to arrive with all required clothing/gear.

See Coach Jeremiah at school if you have any questions regarding anything having to do with mountain biking and the team

You are allowed to come to our November and December core workouts without having turned in all your paperwork, however, YOU MAY NOT ATTEND AN ON THE BIKE SKILLS CLINIC OR RIDE UNLESS ALL PAPERWORK HAS BEEN TURNED IN AND YOUR BIKE HAS BEEN THROUGH A BIKE SAFETY CHECK AT SOLANO AVENUE CYCLERY.

You need to go to the bike safety check at Solano Avenue Cyclery even if you do not have a bike.

If you have a bike - Arrive with both your bike and your helmet.

If you do not have a bike - Arrive at the shop and ask Charlie to size you so that we know what size bike you need.

Anyone who has a team bike - You may or may not be using the same bike this year. Please email Coach Jeremiah at josephjeremiah@comcast.net and confirm with me that you have a team bike. We are currently doing an inventory of all team bikes and new riders who need bikes. Please email me tonight so that we can finish this process as soon as possible.

REMEMBER - You must be at all practices unless you have made an arrangement for an excused absence with Coach Neil and Coach Jeremiah. We will begin being strict with unexcused absences beginning Monday November 8th.

Practices Starting TODAY

2010-11-03T08:25:00.000-07:00

Message from Pam:

Practices are starting today!

Early season schedule:

Weds, Fri Practices: Conditioning workout starts 20 minutes after school (Weds 3:05, Fri 4:15). Wear loose sweats or gym shorts. Forms not needed for conditioning workouts.

Sunday practice: 8:30am ride (don't forget daylight savings time). Bring your mountain bike and full gear for riding. Forms will be needed to ride.

Forms: Packets of forms are on Pam's front doorstep if you need them.

-- Pam Bennett

Bike Check At Solano Avenue Cyclery

2010-11-02T17:36:00.000-07:00

Please accept our apologies for last Sunday.

The Bike Check has been rescheduled for next Sunday, November 7th. You will have the same time slot that you signed up for previously.

Please see Mr. Holland at school if you did not sign up for a slot and need one. The best time to see me is after block 3 outside the rear entrance to the boys locker room.

For those of you without bikes: We are currently doing an inventory of the bikes we have and we are looking for more bikes. Everyone who needs a bike should have given their name to Coach Robert Ramirez at the last parent meeting. Please see me if you did not give your name to Coach Robert. Again, the best time to see me is after block 3 outside the rear entrance to the boys locker room.

Thank you.

Bike Check Cancelled

2010-10-31T14:40:00.001-07:00

Hi all,

The bike check is cancelled -- no-one is at the shop to do the check. Sorry for the late notice.

-- Jennifer

Upcoming Events

2010-10-24T10:53:00.000-07:00

Team Meeting #2 - Wednesday October 27th, 6:45-8:15pm, ECHS Library
- Signed forms due
- Discuss training and riding schedule
- Team sponsors overview
- Bike maintenance overview

Bike Check - Sunday October 31st, 2-5pm, Solano Avenue Cyclery
- All riders must have their bike checked before the first team ride
- Sign up for 30 minute slots at Team Meeting #2

Core Workouts Begin - Wednesday November 3rd, 3pm, meet in front of ECHS gym ready to go

SF Bike Expo - Saturday November 6th, 10am-7pm, Cow Palace San Francisco
- Two halls - swap meet and expo
- Swap meet offers a good chance to pick up used parts and gear at good prices
- Expo showcases many local cycling companies (Cycle Monkey will have a booth so stop by and say hi)
- tickets $12 at the door, $10 ahead

First Meeting Changed to Oct 13th

2010-10-06T07:39:00.000-07:00

ECHS Mountain Bike Parents News 100510:

CONFIRMED 1^st ECHS Parent Meeting:

Date: October 13th, Wednesday

Place: ECHS Large Gym

Time: 6:45-8:15 p.m. (no potluck this year due to school logistics)

Bring: Team forms will be posted on the blog by end of week, and can be filled out and brought to the meeting.

Thank you,

Pam

First Meeting Moved to Oct 12th

2010-09-23T23:03:00.000-07:00

The first meeting has been moved back a week to accommodate schedule conflicts. Sorry for any hassles or new conflicts this creates. Still working on time and place, but most likely at the school around 6 or 7 pm.

Neil

Start of Season Meetings

2010-09-15T23:31:00.000-07:00

It's time for another season of ECHS Racing. Please plan to attend the following meetings to officially kick things off:

Tuesday October 12th
- New rider/family welcome
- Paperwork handout
- Team/Norcal league/race season overview
- Discussion of rider commitment level

Tuesday October 26th
- Paperwork due
- Team sponsors discussion
- Training Schedule
- Q&A on bikes, gear, etc.

Time and place TBD, but will be in the evening. Please alert any new riders/families.

Neil

Solano Stroll September 12th - Volunteers Needed

2010-08-30T22:08:00.000-07:00

The Solano Stroll is coming up in less than 2 weeks on September 12th. We will set up a tent in front of Solano Avenue Cyclery as in the past. The shop has again donated a bike to be raffled off - a Specialized Rockhopper worth $700. Tickets will be sold for $5. The lucky winner will get their choice of frame size and color as available.

This raffle is the biggest fund raising event of the season for ECHS. We need your help to make this event successful. We need to sell tickets before the event and we need volunteers to staff the tent and sell tickets and team gear. For the event, we need volunteers for 2-3 hour blocks from 9am to 5pm. Please contact myself or Pam to get tickets to sell before the event and to sign up to staff the tent at the event.

Neil

El Cerrito Police Fundraiser

2010-08-04T09:56:00.000-07:00

What: El Cerrito Police Officers volunteer as Celebrity Waiters to raise money to benefit
Special Olympics Northern California, East Bay Region.

When: Thursday, August 12th 5:30p.m. to 10:30p.m.

Where:

Macaroni Grill
El Cerrito Plaza
8000 El Cerrito Plaza
El Cerrito, CA 94530

Team BBQ

2010-06-06T06:45:00.001-07:00

The BBQ is from 2:30 - 6:30 and Danny and Corey Scher's house. Address is 500 Coventry Road in Kensington.

All Coaches, Ride Leaders and Racers - Remember to bring your team kit to the Team BBQ so that we can make a Team Photo! Photo will be taken at 3:00 pm.

El Cerrito Bike Rodeo and Yoga/Bike fit Fundraiser

2010-05-21T14:32:00.000-07:00

May 22 is a busy days for us. The Bike Rodeo is on Saturday from 11:00 am - 3:00 pm, and the Yoga/Bike Fit Fundraiser is on Saturday as well from 1:00 pm to 3:00 pm. Please continue reading for more information on both events.

El Cerrito Bike Rodeo -
The City of El Cerrito and the El Cerrito Police Department are hosting a Bike Rodeo for Community members. We have agreed to participate in this as a thank you to Officer Lauren Caputo and the entire El Cerrito Police Department. We will be fitting helmets for children and giving away helmets to children who do not have one. Lyman, Nikki, and Riley have signed up to be at the team tent from 11:00 1:00 pm. Xan, Julia, and Gabe have volunteered to be at the tent from 1:00 - 3:00 pm. Coach Robert Ramirez will begin set-up at 10:30 am. He will stay at the team tent running the show until Officer Caputo releives him, around 1 pm. Officer Caputo will handle taking the team tent down, along with help from the racers.

Click on the title of this post in order to link to a flyer for the Bike Rodeo

Yoga/Bike Fit Fundraiser
Neil has teamed up with our Monday afternoon Yoga instructor, Claire Lavery, to put together a yoga & bike fitting workshop. Proceeds from the event will benefit the team. Please help spread the word about this event.
Pertinent details are:
When: Saturday May 22, 1-3pm
Where: Fourth Street Yoga (http://www.4thstreetyoga.com/)
What: Yoga positions and core strengthening movements/positions geared toward cyclists; discussion of proper bike fit - why it's important and how to get there
Cost: $30
How to register: Contact Claire at clavery123@comcast.net

California State Championships - May 16, 2010

2010-05-13T14:06:00.000-07:00

1. Team Photo
a. Once again, the Team Photo has been postponed. You have my apologies. I should have scheduled this in the beginning of the year, but, alas, I did not. We cannot do it Friday due to a conflict with the Marching Band End of the Season Gala. We instead will take the Team Photo at the end of the season BBQ on June 6th.

2. Friday 5/14 Ride
a. I will meet riders at 4:30 at EC Community Center. We will depart for a short 1 hour ride at 4:45. You are guaranteed a return to the Community Center by 6 pm.

3. CA State Championships
a. Driving directions to CA State Championships: The race will take place at Loma Rica Ranch, 10980 Brunswick, Grass Valley, CA.

b. From Sacramento: It is a one hour drive on east bound 1-80. The League recommends not taking HWY49 to Nevada City/Grass Valley. Instead, continue east bound on I-80 and exit HWY174 (Colfax). It’s a 30 minute drive from Colfax to Loma Rica Ranch in normal traffic driving conditions. Parking is $5.

c. Arrive at race course early! Plan on there being traffic.
i. There will be 550 high school racers streaming into the race course. Many of these racers will be from Southern California. Entries in the CA State Championships have grown by 30% compared to 2009.

ii. The Amgen Tour of California, the largest professional road race in the United States, is starting on May 16th, less than 10 miles away from where we will be racing. There will be delays and road closures due to the Tour of California. The Grass Valley Police department will temporarily close roads beginning at 11:25 am. Do not get caught in road closures. Get to the course early!

d. Due to larger field sizes the League has pushed back start times - Racing begins at 10 a.m. with the varsity girls. Sophomore and freshman boys start at 11:50 a.m., and varsity and junior varsity boys racing starts at 1:30 p.m. Racers need to be ready for their warm-up one hour before their respective start. See below for the number of laps being ridden by each category.

e. The top fifteen finishers in each category will qualify for the 2010 National Championships in Granby, Colorado on July 15th-18th. Please talk to Jeremiah if you are interested in receiving more information.

f. The course will be open for a pre-ride from 2:00 to 6:00 pm on Saturday and from 8:00 to 9:30 am on Sunday. Coaches Robert and Barry will be hosting a pre-ride of the race course at 4 pm on Saturday.

g. There will be a dinner Saturday night with a movie to follow for anyone interested. Both the dinner and the movie will be happening at the race course. Dinner beginning at 5:30 – 6:00 pm. $15.00 ticket gets you both dinner and the movie. Movie is “Race Across the Sky,” a great documentary about the Leadville 100, a 100 mile mountain bike race in the Rockies. The dinner will be at the race location: Loma Rica Ranch – 10980 Brunswick road, grass valley, ca.

h. Category Start Time Laps Approx. Distance

WAVE 1
Varsity Girls 10:00 AM-----------------3 Laps-----17.4 Miles
JV Girls 10:05 AM----------------------2 Laps-----11.6 Miles
Soph Girls 10:10 AM--------------------2 Laps-----11.6 Miles
Frosh Girls 10:15 AM-------------------2 Laps-----11.6 Miles

WAVE 2
Sophomore Boys D1(500’s) 11:50 AM---3 Laps -----17.4 Miles
Freshman Boys D1(800’s) 12:00 PM----2 Laps-----11.6 Miles

WAVE 3
Varsity Boys 1:25 PM-------------------4 Laps-----23.2 Miles
JV Boys D1(200’s) 1:30 PM-------------3 Laps-----17.4 Miles

Important Information from Jeremiah

2010-05-07T14:46:00.000-07:00

Saturday May 8th Ride and Team Photo

As posted earlier - the bike team does not have practice on Sunday, May 9th. We instead will be riding on Saturday, May 8th. We will meet at ECHS at 8:30 am.

I notified all of you that we would be taking a team photo before heading out for the ride. This would have been an elegant way to ensure the snapping of our team photo, however, it was pointed out to me during our team meeting that Neil, Annie, and Phil would not be able to be in the photo if we snapped it Saturday AM.

We will not take our team photo Saturday May 8th. We instead will take the photo Friday, May 14th at Lone Oak in Tilden Park at 5:45. I will meet all of riders and coaches at the the EC Community Center at 4:30. We will leave on bikes at 4:45. We will ride the canyon to Lone Oak. We will take the photo at 5:45. Any coach who is unable to ride to Lone Oak is welcome to meet us there at 5:45. Call me if you need directions.

I hope this is not an inconveinance to any of you.

2. Bike to Work Day - Thursday May 13th

Deb Schneider from the community Project is hosting a table at ECHS the moring of Bike to Work Day from 7:30 to 9 am. Liam and Evan will be helping her pass out schwag bags to community members who riding their bikes. Corey will be present wrenching on peoples bikes.

Julia, Liam, and Zac are going to make signs Tuesday afternoon advertising Bike to Work Day for the school. They will make the signs in my classroom, C101, during and after block 4.

3. State Championships - May 16th

Please check out the league website for information about State Championships. The course will be set up Saturday morning. Coches Robert will be hosting a pre-ride of the course at 4:00 pm on Saturday May 15th. Any racer participating in this pre-ride will be sleeping in the area. Camping will fill up quickly; so you need to make arrangements as soon as possible. Hotels will book up quickly as well as the Tour of California, the biggest road race in this country, will be in the area at the same time.

Julia, Adrian, laim, riley, nikki, liam, Chris, and victor all expressed interest in pre-riding and camping. I asked them to return home and discuss this with their parents.

4. El Cerrito Bike Rodeo - May 22nd

The City of El Cerrito and the El Cerrito Police Department are hosting a Bike Rodeo for Community members. We have agreed to participate in this as well as the Bike the Bridges event (see below) as a thank you to Officer Lauren Caputo and the entire El Cerrito Police Department. We will be fitting helmets for children and giving away helmets to children who do not have opne. Adrian, Lyman, Nikki, Riley, and Robert Jr. have signed up to be at the team temt from 11:00 1:00 pm. Adrian, Xan, Julia, and Gabe have volunteered to be at the tent from 1:00 - 3:00 pm.

5. Team BBQ - Muddy Buddy - Bike the Bridges - Sunday June 6th

The BBQ will be from 2:30 - 6:00 pm on Sunday June 6th. Details to follow.
The morning of June 6th will be busy. Some of our team members and their parents will be participating in Muddy Buddy, a crazy running and biking race in San Jose. They will be able to race, celebrate, and shower befor the BBQ begins. Other team members will be participating in an El Cerrito Police Department event benefitting the Para-Olympics called Bike the Bridges. Lyman, Victor, Adrian, Brian, Liam, Zac, Chris, Robert jr., Robert sr., Peter, Molly, Nikki, Gabe, Myles, and Xan have all said they would like to do this event. This is a fundraiser, but the organizers will not be requiring our riders and coaches to pay the registration fee. We have agreed not to discuss the fact that wea re not paying the registration fee.

Great Job Everybody

2010-05-03T12:45:00.000-07:00

Great job at the race yesterday! The only thing better than the weather was the food. A big thank you to all of the parents who made the magnificent food spread possible.
Yoga (Monday 5/3) is cancelled. We no longer have a space for the yoga class. Our portable has been split into three pieces.
Wednesday and Friday practices will go forward as usual.
Sunday May 9th is Mother's Day; so we will have the last Endurance Ride of the season on Saturday the 8th. We will also take our Team Photo on this day. Don't miss this ride! We will meet at ECHS at 8:30 am. We will drive to where we will ride. We will take out team photo before we hit the trails for the morning. Be sure to wear your team kit!

2010 Time Trial

2010-04-27T09:29:00.000-07:00

Congratulations to all of the racers who did the Hill Climb Time Trial. A big thank you to all of the adults who helped out with the event.

Below are your times:

Brian S. 9.37
Chris B. 7.32
Clara L. 16.00
Jakob L. 10.21
Julia M. 12.05
Liam S. 13.51
Nikki N. 16.30
Peter A. 19.38
Tom M. 9.58
Riley E. 14.21
Sean B. 10.55
Victor F. 10.34
Xan M. 11.28
Zac M. 13.38

Gennifer E. 17.18
Luis 13.01
Phil M. 12.05

Thank You ECHS

2010-04-26T15:17:00.000-07:00

Thanks to everyone who came out to Muir Beach on Saturday to help us celebrate. Katie and I and our families had a great day and were glad to see so many people stop by. The weather was perfect and the food was good!

Thanks also to the riders who made us our new "bike". We got a kick out of it. The small details were great - head badge, lettering, gear hub. I can't imagine how many hours it took to build it. Now we just need to find a space to hang it.

Thanks also to all the families who chipped in for our gift. We're looking forward to spending a weekend at the beach......and doing some riding.

Last but not least, thanks to the parents who helped clean up at the end of the day. This made it a lot easier to pack up and get out of there.

Neil

Katie and Neil - It Is Now Official - They Are No Longer Dating

2010-04-23T11:00:00.000-07:00

Katie is Now Officially Neil's Ex-Girlfriend. She is now his WIFE and he is her HUSBAND.

They were married yesterday afternoon. The gathering at the beach Saturday is a celebration of their wedding. Dress is casual. Bring a towel and a swim suit. Bring delicious food as this is a pot-luck, and you folks eat a great deal of food.

Call Jeremiah if you have any questions.

Friday 4/23 and Sunday 4/25 Practices and Race #3

2010-04-22T14:19:00.000-07:00

Friday 4/23 Practice

We will be a quick spin on the Bay Trail. We will meet at the EC Community Center at 4:30 and leave at 4:45. We will only ride for one hour. You will return to the Community Center by 5:45.

Sunday 4/25 Practice

We will meet at the high school at 8:45 am. We will leave the high school parking lot on our bikes at 9:00 am sharp. We will ride up to the base of the hill climb time trial. We will conduct our first hill climb trial of the season beginning at 10:30. We will return to school after the time trial.
Do not relax as you ride up the hill. Settle into a cadence you can maintain, but that is just at your limit. Slow down if you feel yourself blowing up and recover.
Begin visualizing yourself feeling strong on the hill climb. Visualize your body low and forward, leading with your chin, picking your line up the hill. Do not allow your front wheel to wander.

Race #3

The location of Race #3 has been changed from Pilarcitos to East Garrison at Fort Ord. this means that Race #3 will be held in the same location as Race #1. The location will be the same, but the course will be different. Matt Fritzinger, league director, has not set up the new course, but he will attempt to eliminate the road start and will will try to include as much climbing as possible.
Visualize feeling strong at Fort Ord. You have raced here before. You are familiar with this terrain. This is going to be your race. Think about your goals for the race and share them with me at the hill climb time trial. Your goal needs to be both easily measured and realizable.
We look forward to seeing all of you May 2 at the Fort Ord, East Garrison race venue.

ECHS Racing Fundraiser

2010-04-21T14:43:00.001-07:00

I have teamed up with our Monday afternoon Yoga instructor, Claire Lavery, to put together a yoga & bike fitting workshop. Proceeds from the event will benefit the team. Please help spread the word about this event. Pertinent details are:

When: Saturday May 22, 1-3pm
Where: Fourth Street Yoga (www.4thstreetyoga.com)
What: Yoga positions and core strengthening movements/positions geared toward cyclists; discussion of proper bike fit - why it's important and how to get there
Cost: $30
How to register: Contact Claire at clavery123@comcast.net

Flier available in print or PDF version.

Wednesday April 21 - Ride Has Been Cancelled But Jeremiah and Caputo are Still Going To Ride

2010-04-21T14:37:00.000-07:00

It was raining when I cancelled today's ride. It may rain again. It is currently sunny out.

Caputo and I are going to show up at the EC Community Center and ride with anyone who shows. If you come, BE SURE TO BRING WATER, FOOD, AND RAIN GEAR. Cover your elbows and knees. Bring a jacket.

We will leave the Community Center at 3:30.

Do not bother coming if it raining heavily.

Wednesday 4/21 Ride (Time Trial) Cancelled

2010-04-21T13:41:00.000-07:00

We are cancelling practice today - Wednesday April 21st - due to poor weather.

Race #3 Cancelled, Ride Tomorrow

2010-04-09T19:37:00.001-07:00

The Boggs race has been canceled on Sunday in anticipation of severe weather resulting in dangerous trail conditions. We will ride tomorrow to get some saddle time before the rain comes in. Meet tomorrow at the high school at 10am and carpool to Joaquin Miller park. Please remember proper riding gear, food, water, etc. Some of the riders have been showing up to our recent rides not properly prepared.

Neil

Friday Practice, 4/9/10

2010-04-06T22:46:00.000-07:00

Meet at the community center at 9am for a mellow ride, 60-90 minutes.

Neil

Spring Break Items of Importance

2010-04-06T16:32:00.000-07:00

Wednesday Ride 4/7

Meet Coaches Neil and Phil at 4 pm at the EC Community Center for the Wednesday ride. Be prepared with the proper hydration, food, and clothing.

2. Friday ride 4/9

Coach Neil will post details for the Friday 4/9 ride. Stay tuned for location and time of ride.

3. Race #3

Everyone who is camping is meeting at ECHS at noon on Saturday 4/10. We will drive up to Boggs for a 3 pm pre-ride. We will set up our camping gear after the ride and get something to eat for dinner. Each racer who is camping needs: to have an adult who is taking responsibility for them, the requisite camping gear, and enough provisions for the trip.
Email me at jholland@wccusd.net to let me know that you are coming up Saturday. I think we should be able to have a group dinner Saturday night, but everyone will be on their own for breakfast.

I return from Austin TX Friday 4/9. Hope all is well in El Cerrito.

Ride Saturday, No Ride Sunday

2010-04-02T13:52:00.000-07:00

We will ride tomorrow instead of Sunday so Easter Sunday is free. Meet at the HS at 8:30am, carpool to Joaquin Miller park in Oakland.

Neil

Thanks trail workers!

2010-03-29T10:21:00.000-07:00

We had a hugely successful turnout for the Trail Work day at Crockett Hills!! Thank you all so much for being there- I'm pretty sure El Cerrito Racing was the best represented of all the high school teams participating. (Not that it was a competition, but I'm just saying- we had about 16 people!)

If you weren't able to make it- we had beautiful weather (not too hot, not too cold) and worked about 2 1/2 hours, mostly on a very overgrown section of the trail where we performed minor repairs & a lot of grass removal. It was an awesome & fun day.

-Annie

Please RSVP for the Trail Work Day!

2010-03-22T14:20:00.000-07:00

Please e-mail me at paintingreen@gmail.com if you plan on attending the trail work day this coming Saturday. It's going to be a lot of fun, it's only a half day of work, and you get a free lunch! Get out there and pitch in!

-Annie

Reminders, Upcoming events, and News

2010-03-22T11:24:00.000-07:00

1) Trail Work Day this Saturday, March 27 at Crockett Hills Regional Park

2) Boggs trip this weekend, March 28th. We're planning on riding at Boggs Mountain this weekend instead of next weekend. This will be a full day of great riding. We will go up and ride the trails, get used to the soil and terrain up there, but not focus on the race course route. We'll plan to leave at 8 and return around 5. The trails are great for hiking if non-riding parents want to drive up with us. Jeremiah will take a head count on Thursday for riders that want to go. Please decide whether you want to go or can go by then.

3) Boggs Race weekend, April 10-11. There will be an overnight camping excursion organized for the weekend of race #3. The venue is quite far to drive to the morning of the race, so I encourage anyone who doesn't have other conflicts to go up on Saturday. We will pre-ride the course on Saturday as well. All riders need a parent chaperon of their own or to have coordinated with another parent to take responsibility for them. Pam and Judy will be coordinating on this.

4) Bike Fitting. My business partner has opened a new fit studio in El Cerrito, named appropriately The Bike Fit Studio. The studio has the latest in high-tech fitting equipment and all fits are gauranteed. A proper bike fit can improve power output, reduce risk of injury, and eliminate discomfort associated with riding. Discounted rates are available to team members and parents as follows:

Normal Rate: $250
Parents: $100
Students and coaches: $75
$25 discount for students that show up with a spotless bike and a slick tire on the rear wheel.

*No bike fits will be performed on dirty bikes.

The process takes about 2 hours. Please call or email ahead of time to schedule an appointment.

Address: 7515 Fairmount Ave., El Cerrito
Phone: 510-232-4833
Email: info@thebikefitstudio.com.

5) Post-wedding get together. Katie and I are having a potluck at Muir Beach on Saturday, April 24th from 3pm until an hour after sunset. Everyone is welcome to join us. Please email me if you are interested in stopping by and I will send you the evite that is helping us keep a head count.

Neil

Race Day Nutrition

2010-03-16T17:00:00.000-07:00

I would like to address a couple items that came up with the last race related to food intake on and off the bike.

1) When to eat before the race.

There was some concerns from riders that moved into later starting times about when to eat and what to eat, etc. In general, you want to eat a big meal about 2 1/2 - 3 hours prior to your start time (not your warm-up time). This might be breakfast for some, brunch for others. The important thing is that you give your body time to digest the food so the energy is available to push on the pedals. You also don't want to have a stomach ache. You should feel full after eating your pre-race meal. Not necessarily stuffed, but good and full.

If you are starting in the third wave, eat a small breakfast when you get up and then try to have a bigger meal when you get to the race (or 3 hours before your start if you're not at the race yet).

2) What to eat before the race.

In general, you want to eat things that are hearty and take longer to process. You want to have complex carbs, protein, and some fat. Avoid items that are very rich or have a high fat content. These are more likely to cause stomach problems.

Good pre-race food ideas
- Oatmeal or other cooked cereal grains
- Fruit, fresh or dried
- Nuts & nut butters
- Yoghurt
- Eggs
- Lean Meats
- Whole wheat breads

Things to Avoid or at least eat in moderation
- Cheese and milk
- Fatty meats
- Spicy foods
- Simple sugars
- Highly salted foods

Very important - don't eat anything before a race that you aren't used to eating.

3) Special case pre-race food.

This is most applicable to those of you in the first starting wave. If you get up and either can't eat early in the morning, can't eat because of race nervousness, or are running late and within the 3 hour window, then you need to change your eating plan. Have something small - a piece of toast, a Cliff bar, an apple, etc. Then have something else small 45-60 minutes later if your race hasn't started yet. You want to keep food coming in, but in a quantity that is easy to process and won't give you stomach problems. Make sure you start your race with calories in your bottle(s) and stay on top on putting calories in during the race.

4) What to eat during the race.

Different things work well for different people, but you need to be aware of how your body responds to different foods. Again, don't try eating something new on race day without having tested it before. Avoid "energy drinks" that are primarily simple sugars. These give bursts of energy then lead to energy lows. Solid foods like energy bars are often hard to digest. Eat these in the race only if you are confident your body can process them. Energy gels and chews are usually easier to digest but not everyone likes eating them.

The body's energy stores can fuel you for 45-60 minutes, but you will need to supplement this for longer efforts. Most of the wave #1 and wave #2 races are only slightly longer than 60 minutes, so you can get through these events with a few calories on your water bottle or an energy gel towards the end of your race. If you don't like energy gels, try to put calories in your bottle or get the energy chews like Cliff Blocks of Gu Chomps. Energy gels will dissolve in water if you find yourself in a situation where they are the only option and you don't like eating them. It's always a good idea to have a back-up energy source in your jersey pocket in case you find you need more calories or you drop a calorie filled water bottle or energy gel pack.

For riders in the longer races, think about racing with water bottles filled with a calorie source starting on lap #2. Or, think about starting to take in food at about the 45 minute mark to keep you fueled up for the rest of the race. Energy gels provide 20-40 minutes of energy depending on your size and body type. The bigger and/or heavier you are the shorter the energy will last. If you don't know how long they last for you, plan on 1 every 30 minutes and adjust as the season goes on.

5) What to drink during the race.

Obviously you need to keep yourself hydrated. It's important to hydrate properly before the race. Drink water on the way to the race, during your warm-up, and all the way to your start. You should have to pee and pee clear shortly before your start. This becomes important as the temperatures increase. The weather at the race venues through the end of the season will probably be higher than what we are used to here in the chilly Bay Area. Plan on consuming a large water bottle every 45-60 minutes or 1 small one every 30 minutes. More if you didn't properly hydrate before the race or if it is extremely hot.

Also, take into account electrolytes. This was an issue for at least one rider last race. Insufficient electrolytes is a common cause of leg cramps. The more you sweat (from temperature, exertion, or body type), the more electrolytes you need to put in. Energy drinks, gels, and chews usually have some electrolytes in them, but these come together with the energy source. You may need more electrolytes but not more calories. Too many calories can cause stomach cramps. You need to experiment and find out what your own body needs.

I highly recommend a product from Hammer nutrition called Endurolytes (http://www.hammernutrition.com/products/endurolytes.elt.html?navcat=fuels-energy-drinks). This is an electrolyte only source, no calories. It is available in pill or powder form and lets you adjust your electrolyte intake separately from your calorie intake. You can add the powdered form to your current energy drink or mix with a fruit juice-water mix for a home made "energy drink". You can also find electrolyte supplements at health food stores and other companies such as Zym and Nuun are offering alternatives. These are not simply salt tablets but a blend of electrolytes.

6) What to eat (and drink) after the race.

It's important to refuel your body after a race (or long ride). The post-race meal should be pretty big like the pre-race meal. Try not to eat too many simple sugars again, but more or less just make sure you eat a big meal so your body can repair muscle tissue and recover from the effort you just put out. The food spread at the El Cerrito tent is incredible, so there is no excuse not to have a good meal after the race.

Neil

Important Items From Jeremiah

2010-03-16T14:45:00.000-07:00

Congratulations to all of the racers for a fine effort at Race #1, and a big thank you to all of the adults that made the day possible. It sure is a long day by the time we return home, but it is great to be there with all of you. Thank you!

2. New Training Schedule - Courteous of Daylight Savings

Monday Has Not Changed. Meet at the portable on the football field for Yoga at 4:15. Warm-up at 4:15. Yoga from 4:45 to 5:45
Wednesday Ride Has Grown in Duration. Meet at the EC Community Center at 3:15. Ride departs at 3:30 and will go until 6:30. We will all depart together and return to the community center by 6:30.
Friday Spin Has Become a Friday Ride. Meet at the EC Community Center at 4:30. Ride departs at 4:45 and will return to the Community Center by 6:45.
Sunday Endurance Ride Has Not Changed.

3. Race #2

Time You Should Arrive: All Wave 1 Racers need to arrive at 8 am. This will give you time to check in with coaches and Corey, and to prep your bike with the food and hydration. When you arrive first check in with Jeremiah. Then bring your bike to Corey for a quick check. Get your riding clothes on, take care of food and hydration, and secure your racing plate number to your bike.
Leave by 6:30 am in order to arrive by 8 am.
DIRECTIONS FROM HWY 80 (Granite Bay is about 20 minutes East of Sacramento)From Hwy 80 you will take the Douglas Blvd. exit out of the city of Roseville. Go east on Douglas for about 6miles to Granite Bay entering Folsom Lake State Recreation Area. Continue along the main park road to the race venue.
PARKING FEE: Folsom Lake State Recreation area charges a $10 fee (per vehicle) at the gate.
Pre-Ride: Course is open for pre-ride Saturday afternoon (1:00 PM–5:00 PM) and Sunday morning (8:00 AM–9:30 AM). Arrive before 8 am if you are planning to pre-ride the course the morning of the race. The course is a 6 mile loop, and you do not want to ride it too quickly. Begin your pre-ride by 8:15 so that you can ride at a leisurely pace.
Wave 1 Races begin at 10:00 am. Be ready for your warm-up ride by 8:50. Coaches Phil and Annie will do the warm-up. Soph and Frosh Girls are racing two laps for a total of 12 Miles
WAVE 2 Races begin at 11:40 am. Be ready for your warm-up ride by 10:30 am. This means that all wave 2 racers need to arrive at the course by at least 9:30 am. Coaches Jeremiah and Robert will do the warm-up. Sophomore Boys are racing three laps for a total of 18 Miles. Freshman Boys are racing two laps for a total of 12 miles.
WAVE 3 Races begin at 1:05 pm. Be ready for your warm-up ride by 11:50 am. This means that you must arrive at the course no later than 10:50 am. Coach Neil will conduct the warm-up. Varsity Boys are racing 4 laps for a total of 24 miles. JV Boys are racing 3 laps for a total of 18 miles.
Please bring a trainer if you have one, because they are great for warming up in the event of rain.
Please contact Ken Sirchuck if you can help with Feed Zone. Call him today if you have an interest in helping.
We need two people to record the lap times of our racers as they come through start/finish. It would be great to have three teams of two each recording a wave. The lap times from Race #1 helped correct two errors the league made with respect to the placing and scoring of two of our riders.
Garbage: Please take a garbage bag with you as you are leaving the race course. We have to do this ourselves. We can use smaller bags that people can more easily handle.
Tables and tents: We would like to have someone take the tables and tents home. We have a ride for them down to the races, but we need someone to bring the tables back home. It makes sense for the parent of a JV Boy to do this. Any takers? Call Pam Bennett if you can do this.
We need someone to take the race statistics down for the top 5 in each category and the race results for our team. This person will gather the stats and then get them to the EC Journal and CC Times for publication. They will print these up if we send in the top results and then add our specific results afterwards.
Now that we all have an idea of how food works, we can start planning for the next race now on who wants to bring what to the race. If you have a theme idea and want to start something just get this to Sara Marsh.
Call Jeremiah at 510.913.1430 with any questions.

FRIDAY 3/12 SPIN CANCELLED

2010-03-12T11:52:00.000-08:00

I am sad to say that tonight's Friday spin is cancelled. Sorry.

This Sunday's Endurance Ride will go on as planned. The team will be driving to and then riding at Granite Bay. Meet at the high school at 8 AM and we will depart as soon as we can. Do not forget to bring a change of clothes, a towel, post ride nibble and beverage, and money for lunch.

AND DO NOT FORGET ABOUT DAYLIGHT SAVINGS TIME. You will be meeting at the high school at 8 am and it will feel like 7 am. REMEMBER TO CHANGE YOUR CLOCK BEFORE GOING TO BED SATURDAY NIGHT.

TRAIL WORK DAY RESCHEDULED for MARCH 27th!

2010-03-10T09:35:00.000-08:00

The trail work day for Crockett Hills has been rescheduled! The new date is Saturday March 27th.

We will be working on a newly constructed narrow trail that was designed specifically for multi-use (including bikes). Remember: this is an awesome opportunity for us to demonstrate that we care about our open space and trails. We'd love to have as many team members as possible, and of course parents are welcome too. Plus: it's FUN!!! Please RSVP TO ME (Coach Annie) as soon as possible. paintingreen@gmail.com

Location: Crockett Hills Regional Park, Crockett
Time: 9:00 - 1:00 (Please arrive closer to 8:45 to park & get your tools)
Lunch is included- provided by EBRPD
Bring: Participants should wear sturdy shoes, work gloves (if you have them), long-sleeved t-shirts and pants, eye protection, hats, possibly rain gear, and bring snacks, sunscreen, Poison Oak protection and water.
Directions: From Highway 4, take the Cummings Skyway exit and travel north approximately 1.25 miles. There you will see an entrance gate to your left, and a sign that says, "Trail Event".

Wear an El Cerrito t-shirt or other gear if you've got it! I hope to see everyone out there!

TRAIL WORK DAY CANCELLED: SATURDAY MARCH 6TH

2010-03-03T14:22:00.000-08:00

With drenching rains this week and more forecast for this Saturday, EBRPD has unfortunately had to cancel the trail project scheduled for Crockett Hills, March 6th. EBRPD Trails Department staff is working on finding another date for this project- most likely it will occur sometime this spring. Stay posted for more details!

Thanks to all who had signed up to work! Now you can spend the day resting and preparing for your race.

-Coach Annie

Wednesday 3/3 Practice is a Core Workout

2010-03-03T14:20:00.000-08:00

Due to the rain we will do a core workout in the portable on the football field. Coach Neil will meet any riders who show up at the Community Center and escort them to the core workout.

And Note - Friday's Spin class has been changed to a basic bike maintenance clinic. The clinic will be happening in the portable on the football field from 4 - 6 pm. Read Coach Neil's post below for more information.

Reminders & Friday Plans

2010-03-02T18:16:00.000-08:00

The first race of the season is coming up on Sunday. Info on the race can be found here: http://norcalmtb.org/race/2010/2010Mar7EastGarrisonRaceFlyer.pdf. Parents with volunteer questions or looking for feedback on what to expect can contact Pam Bennet (pam.bennett@hp.com)

Don't forget to drop your bike at Solano Cyclery if it is not working properly and remember to give them a few days to work on it. Don't bring it in on Friday or Saturday or you probably won't get it back for the race.

Please show up to the race with a clean bike. Best to do this Wednesday evening after our ride or Thursday. This not only looks professional, but during the time spent cleaning it, broken or damaged parts are often noticed. Doing this on Wednesday or Thursday still gives you a couple days to find replacement parts if you need them.

Finally, we will have a bike maintenance workshop on Friday instead of spin class. This will run from 4-6pm in the portable by the football/soccer field where we have our core workouts. Parents are invited to come as well as riders. Basic repairs such as tire changes and minor derailleur adjustments will be covered. If you are unfamiliar with changing a tire, please bring your pump, bike, and any tire levers you have so you can get some experience using them.

Bike checks will also be available with minor adjustments. Only clean bikes will be looked at and no major repairs will be performed. Take time to look over your bike before hand and decide what condition it is in. Take it in to the shop if it seems like it needs more than basic adjustments.

Neil

Logistics for Monterey Trip Tomorrow

2010-02-27T14:55:00.000-08:00

We will meet at 7:45 tomorrow at the high school, hustle to get organized and be on the road by 8 am. We will drive down to Monterey and examine/ride the East Garrison course that will be the location of the first Norcal League race next weekend. Depending on timing and how quickly the riders become comfortable with the first course, we may pop over and examine the Pilarcitos course, which is the location of race #4. We will return between 5-6pm.

As this will be an all-day event with a fair amount of car time, please show up in normal clothing and bring your cycling clothing in your gear bag. We will change in Monterey, ride, then change back into street clothes. Bring a towel to help facilitate a parking lot clothing change. Also, plan to pack a lunch, bring at least a liter of water for after the ride, and bring some money for a food stop.

Here's the standard checklist of items to bring:

- Show up in the morning in street clothes
- Bring a towel (it will get muddy)
- Have a plastic bag to put wet, muddy items in
- Bring post-ride food and water (it's very important to start refueling the body immediately after the ride, especially on cold and/or wet days)

Riding Gear
- Bike
- Helmet
- Water - 2 large water bottles or Camelback
- Riding clothing - Coverings for arms and knees are a must with the cooler weather. Also bring a vest or jacket in case it gets cold or wet
- Tube(s) that fit your bike - 1 is a must, 2 is better
- Food for ride - sandwiches, energy bars, gels, whatever you like but plan on carrying 500 calories
- Windbreaker or rain jacket (the rain can roll in suddenly during our rides)
- Spare riding gear (just in case the weather is different at the ride location than at home)

See you in the morning.

Neil