ABC Team's training ride May 9th

Random thoughts on recent trip to SF

As some you already know, this past couple of weeks can be described as completely out of control. Cycling and training were the least on my mind as I took on a new engagement with a small up&coming startup company in San Francisco. It has been touted as one of the hottest join venture in the Bay Area with many lined up potential buyers. Yahoo and Google are among the bidder.

I'll be honest. I missed Frisco! I miss the winding roads of downtown, the scenic drive of Sonoma countryside along the Napa Valley vineyards, the bitterly cold wind blasting against my face as I cross Golden Gate Bridge on hwy 101, the easy stroll along shoreline of Sausalito, browsing through the art galleries on Embarcadero. Who wouldn't want to dress up for a fancy dinner at Slanted Door or Anna Mandara by the Wharf! But this time, somehow things changed! SF and I didn't click. Much to my surprise, I couldn't wait to be back to Minnesota with friends, church,...and of course, my ABC riders!

There was a time I tried everything to land that hot job that could afford me a yuppie lifestyle in the Bay Area of cool, hip, and trendy, especially in a town that run by Asians! It comes clear to me this city is no longer a good fit. Not to deny, I still enjoy greatly the gifts offered by Northern California, the food, the snappy trend setting diverse culture. But working condition here is just sheer painful. I had more stress in one week here than the entire year anywhere else. People here are driven madly by the next paycheck. It dictates every aspect of life. Call me crazy, but I miss Arden Hills where things are more "manageable".

At the mean time, I have a bit of work to loose that fat tummy of mine after 10 days of feasting on good food.

Ciao.

Pictures

Is there a way to view the pictures faster. It's taking me too long to view just one pix.

Help! help!

Tonight Biking

How was the biking tonight gang? I really want to get out and bike with you guys. Man, I miss a great day for biking.

Way to go gang!

Thank You!

I want to thank you, Vietroadie, for taking the time to build our blog on the way to our own webpage. I can't wait until our webpage is up and running. I know it will be awesome because Vietroadie is creating it.

You're the man!

What cyclist really means when he says...

Cyclists are the biggest sandbaggers and secret trainers around.

They'll say anything to soften you up for the kill. Don't let this happen to you. Study this handy rider's phrasebook to find out what they really mean when they say:

"I'm out of shape"

Translation: I ride 400 miles a week and haven't missed a day since the Ford administration. I replace my 11-tooth cog more often than you wash your shorts. My body fat percentage is lower than your mortgage rate.

"I'm not into competition. I'm just riding to stay in shape"

Translation: I will attack until you collapse in the gutter, babbling and whimpering. I will win the line sprint if I have to force you into oncoming traffic. I will crest this hill first if I have to grab your seat post, and spray energy drink in your eyes.

"I'm on my beater bike"

Translation: I had this baby custom-made in Tuscany using composites blessed by the Pope. I took it to a wind tunnel and it disappeared.

It weighs less than a fart and costs more than a divorce.

"It's not that hilly"

Translation: This climb lasts longer than a presidential campaign. Be careful on the steep sections or you'll fall over -- backward. You have a 39x23 low gear? Here's the name of my knee surgeon.

"This is a no-drop ride"

Translation: I'll need an article of your clothing for the search-and- rescue dogs.

"It's not that far"

Translation: Bring your passport

Shimano Sponsored Competition

I came across this
article in cyclingnews, Shimano will hand out some prize for bike group(s) that post the most creative add to promote cycling. The clip has to be posted directly to youtube. After watching some of the existing clips, I think ABCRide does has a chance.

"....entries must be submitted by the opening day of the Eurobike trade show on August 30, 2007..."

C'mon people,

VietRoadie.

Mailman's alter ego

zencyclist

EZ guide to find your niche in competitive cycling.

The Simplified Bicycle Racer Category Chart
Category 1
Walks on water, trains on ice, rides in anything. Sprints two kilometers. Will attack on a 30% grade, going up or down. Can change flats while riding. Resting heart rate is between 30 and 35, max heart rate is 200 to 230. Measures distance training in terms of Tour de France stages.
Category 2
Rides across water, trains in snow. Sprints one kilometer. Will attack on a 10% grade, going up or down. Can change flats while still in the pedals. Resting heart rate is between 40 and 45, max heart rate is 185 to 200. Measures distance training in terms of centuries per day.
Category 3
Rides through water. Sprints 500 to 600 meters. Will attack on a 5% grade going down. Can change flats in under 3 minutes, but must get off the bike first. Resting heart rate is between 50 and 55, max heart rate is 185 to 200. Measures distance training in terms of centuries per week.
Category 4
Rides around water. Sprints 200 to 300 meters. Will attack on the flats. Can change a flat in under 5 minutes. Resting heart rate is between 50 and 60, max heart rate is 160 to 180. Measures distance training in terms of 10's per day.
Category 5
Rides in light rain. Sprints 50 to 100 meters. Will attack on the flat if someone in front falls down. Can change flats in best two out of three tries. Resting heart rate is between 60 and 70, max heart rate is 160 to 170. Measures distance training in terms of miles per day.

ABC riders ( before the prez went out and recruit HP cyclist as trainer)
Rides alternate July17th's, if it isn't too hot and there are no pro sports on the tube. Sprints two meters with 20 minute rest stops. Will attack a pizza with both hands. Has noticed that the rear tire has been flat for two years. Resting heart rate is 90, max heart rate is 93. Measures distance training in terms of how far it is to the nearest Baskin-Robbins.

Some useful quotes for ABC riders

"Bicycling is a big part of the future. It has to be. There is something wrong with a society that drives a car to work out in a gym."
- Bill Nye, scientist and producer of public TV science programs

"The bicycle is a curious vehicle. It's passenger is its engine."
- John Howard, U.S. Olympic cyclist

"Don't buy upgrades; ride up grades."
- Eddy Merckx, cycling legend

...and finally, just for female ABC riders....

"The bicycle is just as good as most husbands and, when it gets old and shabby, a woman can dispose of it and get a new one without shocking the entire community."
- Ann Strong

St Paul - Minnehaha

Check out our prez from last year picture with the ABCTurbo group! Look at his big belly! "Where it is?"because it was not there! hehehe!

Skin suite

The best uniform ever!
http://www.whoa.org/charities/BooksfortheBarrios/prints/LanceArmstrong1mr.jpg

VietRoadie - a renewed passion for cycling

As you all know of my recent upgrade from the old Lemond Wayzata to a new 2006 Six13 Pro 1. (http://www.cannondale.com/bikes/06/CUSA/model-6PC1D.html) MAJOR LIFT! Wanted to be unique in my choice, I've been hesitated to look at Cannondale since many other member already chose this brand. But I have to say, it's justified.

I've been fiddling around with different sitting positions, handle bars, and brand new cleat system (switching from Speedplay Frog to Dura Ace 7800). All of this fuss is to make sure my season won't end up disastrouly like last year with a severe case of tendonitis on my left knee and really sore palms after any ride longer than 40 miles. And of course, I hate getting bonked after that 40 mile mark.

"Unless you lead, the view is always the same" It's so fitting, and definitely aint pretty when trailing behind both the Prez and Coach. How much dirt and pebbles can a man eat before his anger explode. I want to break the 100 miles barrier and 17.5 mile/hr avg before the end of the season. This investment better pay off!

Blessings,
David.

Tues Ride

Hello you guys,
Some of these inf will be in the website SOON but youall on this email will get an earlier notice. I thinkyou all are the core members of ABC.
Doesn't matter who is showing up today the weather isgoing to be very nice today. Enjoy your new route ifyou are planning to do so. But don't forget yourindividual goal and working toward it 1 step at atime.
This Thursday we probably will have the biggest crowso far this season and we will train hard for Group Briders. Group C please enjoy at your own pace and donot worry about catching up... because you alreadyknow your route. We will meet back at the parking lotand will decide where to go for pizzas. Group B mustcover 4 more miles than group C there fore they mustbike 2mph faster. CAN YOU DO IT? with no complain!
On Tuesday Ride: We will focus on group C (C-level riders) on Tuesday.route will be pick out by Captain and Co-Captain (L&L)Ly and Liem. hehehe! You should ride 2hrs and if yourAve speed is 13mph... then your route should be 25-26miles. You will increase the distance if you can goat a faster pace. Faster rider can come out and havefun with group C... this way you can BURN MORE FATTHAN GLUCOSE when you ride at a lower intensity andpractice sprinting up every hill you can (YOU WILLBURN MORE GLUCOSE THAN FAT HERE). You also can bringyour mountain bike like Charlie to get a extraworkout.
On Thursday Training Ride: We will focus mainly on group B (B-level riders).route will be pick out by Toan or myself. At thispoint we are looking at about 28-30 miles and weshould be able to AVE about 15 mph. We might onlyhave one stop or no stop depend on leader's choice.We might start out at same time with group C and doextra loop some where about 3-4 miles so group C cancatch up and we can all ride home on Summit Avetogether.
When David done with the website!
We will finalize who will be in B-level and C-levelthen F-level (family bike ride). We will test yourspeed at the end of May on Flat land (and every monthor by request)... you will love it because you canactually bike about 1-1.5 miles faster on flat land.Distance of test will be about 19-20 miles.
Each of us will have our own profile: Your beautifulface, your beautiful body, your BEAUTIFUL bike andyour beautiful body on your BEAUTIFUL bike at whatspeed? hehehe! If you want to look good you know whatto do?
JULY IS THE MONTH FOR ABC JERSEY!!! WE WILL TAKE PICOF OUR GROUP! IF YOU WANT TO LOOK GOOD IN THE PIC THENSTART TO WORKOUT NOW! THIS WEBSITE WILL BE SENDWORLDWIDE! RIGHT DAVID? AND TO THE VELO GUYS TOO!HEHEHE!
Simple Standard for ABC:
*Family level... focus on fun and support children andnew riders.
*C-level Average speed is 14mph+ (I think most of youalready qualified) Focus 60% on riding and 40% onsocialize.
*B-level Ave speed is 16mph+ Focus 80% on riding and20% socialize.
*A-level Ave speed is 18mph+ Focus 90% on Training and10% on socialize.
Get the idea?
SO EVERYONE HERE WILL ACHIEVE THEIR OWN GOAL! EVERYGOAL IS DIFFERENT. WHEN YOU ACHIEVED YOUR GOAL THAT ISWHEN MOST OF THE FUN BEGIN!

Thursday bike ride

Hello ABC riders,

Here's some photos taken from the ironman ride last weekend. I rode with the main group, who took the 30 miles route .....and was the last to arrive.... Congratulation to Alyssa Vo, who sprinted to the front of the pack and never looked back. She was the first to arrive on her first ironman ride ever. Everyone in our group has vowed to do either the 60 or the century ride next year. The weather was perfect on sunday and we felt like we could've gone a lot further. News from the rest of our group: Quang Vo and Jeff nailed the century ride in just a little under six hours. Do the math....that's about 17 mph average. I heard from Heng that him and his wife finished about 70 miles of riding on their tandem bike.
Congratulations to everybody on a good start for the upcoming biking season.

We will resume our weekly bike ride this Thursday at 5:30PM.
We will meet at the parking lot on Summit ave and East river road by the river.
Will do about 25K going back via summit ave. after taking another shot at ramsey hill.
Postride diner? choice of pizza at Davanni, U garden on University, or the new Peking garden. (if everybody opt for pizza again, I will scout for another location due to difficulty of finding parking spaces in highland park)

Toan
ABC prez

Welcome from our coach

Hello you guys,

If you have goal for this summer and I heard about
it!!! You are here with me!!! Because that will be my
goal as well!!! hehehe

LETS TRAIN TOGETHER!!! more effective!!! more fun!!!
more discipline!!! Better Result!!! Less waste of
time!!!

As you all know I love biking and training with all of
you but this summer I have to be very organize with my
time and time with you guys too.

I also would like to find out how is your schedule so
we can better plan for our training ride so I help you
achieve what you want for this summer 2007 and I can
achieve mine.

For me I will be biking 2 days a weeks. Thursday
(about 35-40miles) and weekend (about 60-65 miles).
That will add up to about 100 miles per week. If you
can do this comfortably (NO SORE/PAIN IN THE NEXT DAY
AFTER YOU RIDE) then your Century is done and the time
of finish is up to you??? WHAT WILL BE YOUR SPEED???

If you are going to bike on Tuesday then you only need
to do 2 long rides per month. This distance will help
you get use to the saddle and your BODY have a chance
to learn how to proper nutrition yourself for longer
ride (90 MINS PLUS). AS A RESULT YOU CAN BETTER
PREDICT YOURSELF ON THE DISTANCE AND FINISH TIME.


ON TUE 30% of the time I will make group ride with
ABC. If I do I only want enjoy with group C and
teasing some of you. hehehe!

ON THU 90% of the time I will be riding and will DO
training ride (not a group ride) focus on you guys the
B-level riders and hope some of you will get into B+
or A level by year end. You can project your 65 miles
with finish time??? if you train properly and keep
your stats. Your goal is to finish your 62 under 4hr
or your 100 under 7hrs. I believe all of you on this
email can do it. YOU WILL BE ABLE TO DO 60+MILE BY
END OF JUNE AND 100 BY MID SEPT. HAPPY, HAPPY!

THIS IS NOT A GROUP GOAL! JUST YOURS!

I know David currently have classes SAT AM til 12noon.
But I only able to train with Oanh on Saturday AM
while the rest of the children still in bed. So for
David Thursday evening is going to be the most
importance training night with me until your classes
is over.
Maybe for Ba too??? We will slowly ADD 2 MORE miles
every week from our current 28 miles... because of
more sun light in the summer... and after August we
will starting to lose it... so YOU KNOW WHAT TO DO?

If any of you can be there at 5pm please let me know
ahead! we can do extra 15 miles before the group ride
at 6pm. And also in order for us to cover as many
miles as possible so we must not rest or slow down!
Learn to pace yourself. That way will will end up
cover more mileage and make it back for pizzas with
everyone else. Right You Guy?

IF YOU GUYS CAN EVERY AT 16 MPH THEN WE SHOULD COVER
32 MILES PER EVEN AND IF YOU CAN AVE 17MPH THE WE CAN
DO 34 MILES.

SOME STATS FROM LAST YEAR 06:


We will discuss it here... to save time and our breath
on the road.

IN THE NEXT EMAIL I WILL SHARE WITH YOU HOW TO PREDICT
YOUR CENTURY RIDE BASE ON YOUR AVE SPEED IN 2HR???
ALMOST PRETTY ACCURATE!!!



Quang Vo
Trainer/Motivator
612.723.1613
Blaine, MN - USA
"I live life by design not by default."