Official Newsletter of Velo Club La Grange November 2007 Velo

November 2007
‘
Official Newsletter of Velo Club La Grange
Velo Club La Grange Westwood – Founded 1969
What to do in the off-season? Take the Rally car out!
Marco Fantone in his Ford Focus
The President’s Message
By Duncan Lemmon
Realizing that I am echoing everyone’s sentiment on this, but I just can’t help saying how unbelievably heroic our fire
fighters were in dealing with, what resounded around the world, as a catastrophic fire. Our sympathy goes out to
those whose homes were lost and our deepest sympathy goes out to the loved ones and families of those whose lives
were lost. We are very fortunate if we were not impacted by this fire
Each year that La Grange improves as an organization it becomes clearer that without the support of our sponsors we
would be limited in our efforts. On behalf of La Grange and our members, I would like to sincerely thank all of the
generous sponsors that have supported and strengthened our club this year. We greatly appreciated it.
Don’t forget that La Grange annual awards banquet is being held on Sunday, Nov. 4 from 12-4 pm at Café Del Rey.
th
This year we celebrate our 39 year as a club. Please come and see your old friends and meet new ones at this great
venue. Enjoy the food and beverage that our connoisseur Kurt Fainman has put together.
See you out there,
Duncan
La Grange Dates and News
November Schedule
(La Grange members only please)
Developmental Ride
26th Street & San Vicente Blvd
6:30 AM, Friday, November 23rd
FREE
Mandeville Time Trial
Mandeville Canyon & Westridge Road
6:45 AM, Friday, November 16th
FREE
La Grange Weekday Rides
Meet at San Vicente and 26th
Do you want to be a
FASTER, STRONGER, more
EFFICIENT cyclist?
Utterly sick of that nagging knee or
back pain?
Aron Gadhia can provide you with a BIKE FIT that
will optimize your comfort, maximize your efficiency and
prevent injuries. Aron has been trained in bicycle fitting by
Paul Swift, renowned bicycle fit expert, coauthor of the
Bicycle Fitting System and founder of LeWedge.
Welcome New
Members
Patricia Anglano
Max Fischer
Jonathan Flores
Yukino Kanda
Joseph Murray
Daniel Perez
John Schwartzman
Nir Tal
Hideki Yamamoto
Annual Awards Banquet
Sunday, November 4, 2007
NOON to 3:00 PM
President's Ride
TO HONOR LONG-TIME MEMBERS
AND PAST LA GRANGE
PRESIDENTS
Sunday, November 4, 2007
8:00 AM at Peet's Coffee & Tea in
Westwood
WEST LOS ANGELES INDUSTRIAL
& URGENT CARE
Treatment of minor cuts, bruises, laceration and
orthopedic injuries.
We also provide Flu Shots and other general
medical services
310-207-3320
Now is the time to take advantage of this Lagrange
member special $150.00 (reg. $200)
To schedule a fit call: 310-850-2766
Or email: arongadhia@verizon.net
After a few weeks of
riding, I was having
pain in my knees,
hands, and lower back.
After the one hour fit
session with Aron I
noticed an immediate
difference: my pain
has disappeared, I feel
more comfortable on
the bike and can go
longer and harder
than I could before.
Aron's attention to
detail in the fitting
process definitely paid
off for me and I would
highly recommend his
services to anyone who
rides regularly.
- Matt Kaufman
Aron was able to immediately
identify and correct key elements
in my bike fit that previous bike
fitters had overlooked. As a
result, I have gained comfort and
confidence in my positioning,
which has allowed me to race and
train more efficiently and
aggressively. I continue to
consult with Aron on all aspects
of my fit, and recommend his
services to cyclists of all levels.
– Jamie Hughins, Helens/Orbea
Elite Women's Team
La Voix Editor at Large
Dave Lieberman
Zoids@aol.com
La Grange Dates and News
RICHARD M. HYMAN, M.D.
LOS ANGELES CARDIOVASCULAR CONSULTANTS MEDICAL
GROUP
DON’T FORGET TO SCHEDULE YOUR CARDIAC SCREENING
310-207-3320
6th Annual Thanksgiving Day Ride for
Meals On Wheels of West L.A.
7:45 AM
Thursday November 22, 2007
Now in its sixth year, the Thanksgiving Day Ride is a
wonderful La Grange tradition. It is a great ride, as well as
an opportunity to make a significant contribution to our
community. Last year we raised over $2,000 for Meals on
Wheels of West Los Angeles, which provides
home-delivered meals to the disabled, elderly and ill residents of our community who
are unable to prepare or obtain adequate meals.
ROUTE: The "donut hole" around the Palos Verdes golf course, about 50 miles roundtrip from
Westwood, or 40 miles if you turn around at the rest stop (Catalina Coffee Co.). You can turn back at any
time if you need to get back earlier. The entire ride, back to Westwood, including stopping for
refreshments, will take until about noon.
FREE REFRESHMENTS!!: Once again, Catalina Coffee Co. in Redondo Beach will set out a magnificent
spread of their famous cinnamon buns, muffins, bagels & cream cheese, and delicious coffee & tea - free to all riders. It is the highlight of the ride and - - especially for new club members and those who can't
do the weekday morning rides - - a great opportunity to mingle and socialize!
PACE: "Friday Ride" conversational - - this is a SOCIAL ride, with several regrouping points and route
slips. (But do bring your own spare tube, patch kit, CO2, etc. in case you get a flat)
Ever wonder how to give a sports massage?
LA Sports Massage thinks massage is like
CPR: everyone should know some basic self
massage techniques using your hands,
forearms, elbows and a few simple tools.
Learn how to roll those knots and kinks out
of your IT bands and quads the right way with
foam rolling or the techie name “self
myofacial release”. This is a free hands-on
clinic available exclusively for La Grange
members! There will be 3 clinics given by
Dennis Lisaius. RSVP Tel# 310.463.5176, or
Email: Dennis@LAsportsmassage.com
TIMES:
7:45 AM Meet at Westwood Blvd. and La Grange Av. Turn in Donations
7:55 AM Group Photo
8:00 AM sharp - Depart to Westwood and La Grange
8:25 AM (approx) – Pick up more riders at SV&O
9:00 AM (approx) – Pick up more riders at Ballona Creek Bridge
Riders joining at SV&O or at Ballona can turn in donations to Susan Gans at the regroup spots or at
Catalina Coffee.
Time: 6:30 pm to 8 pm
For more information, see the Events page at www.lagrange.org
California
Clinic 3 – Self Massage for Cyclists
Date: November 15, 2007
Location: Shiatsu Massage School of
2309 Main St. (at Strand)
Santa Monica CA 90405
Wine & Cheese night…….
Friday, November 9, 2007
Come and Join us Friday November 9th for fitness, yoga, and
wine! TRIFIT will host an evening of yoga and cycling (you choose which one,
we are offering both) followed by some wine, cheese and more. If you are
interested in either yoga or cycling please RSVP (see below). The classes
begin at 6 pm and you are welcome to use the locker rooms afterwards. The
socializing will begin immediately afterwards at 7:15 pm in the yoga studio. We
look forward to seeing fellow members of LaGrange for this pre-holiday
gathering.
Space is limited so please RSVP to Todd at todd@trifitla.com or
Kristin at kristin@trifit.net call 310.829.2227.
6:00 PM Cycling or Yoga
7:15 Wine and Cheese
TRIFIT Club & Studios
2425 Colorado Blvd. #120
Santa Monica, CA 90404
310.829.2227
Brief Description:
Self Massage for Cyclists.
Is your body sore from training but you’re
too short on time for a sports massage?
This clinic is for you. Learn some basic
self massage techniques using your
hands, forearms, elbows and a few
simple tools. LA Sports Massage will
show you how at this free clinic
exclusively for LaGrange members.
We’ll try out “The Stick” massage tool, so
bring it if you have one. We’ll be working
on legs a lot, so wear shorts for this clinic
please.
Maximum entrants: 24
Cost: Free if you bring your own foam roll
and lacrosse ball, $15 if you purchase them
at the clinic.
On the Streets
Sepulveda Blvd. Project
Gets City Council Go Ahead
Race Director’s Report
By Jay Slater
racing@lagrange.org
By Tom FitzGibbon
SIMNSEZ8@aol.com
On October 15, 2007 the Los Angeles City Council gave
the final approval to begin bidding and then construction
on the Sepulveda Blvd. Reversible Lane project. The
project has a final budget of $11,400,000.
The project, which has been in development for more than
four years, will create a reversible lane in the Mulholland
Tunnel which links the Valley with the west side of the city. It
will also widen certain critical areas of the Sepulveda Pass
and add left and right turn pockets at key intersections
between the tunnel and the Wilshire/Sepulveda intersection.
For cyclists there will be a number of improvements that will
make the ride considerably safer. The reversible lane in the
tunnel will make it easier to get through going north during
afternoon rush. There will be new signage and a new
electronic signal/sign on each side of the tunnel that will
announce the presence of cyclists in the tunnel.
A new bike lane on the both the east and west sides of the
boulevard between Skirball and Bel Air Crest will greatly
improve both uphill and downhill riding in that critical area.
The widening of shoulders, restriping and addition of turn
lanes will give cyclists additional safety.
The project is scheduled to begin construction in June 2008
and be completed in about one year. During construction
there will be no less than three lanes (of the current four) of
travel. Work will be going on in multiple locations and we will
try to give you a heads up as to where work is going on so
you can be prepared when you choose to ride Sepulveda.
The east side of the tunnel on Sepulveda is done.
The Race Director’s report is going to be brief
during this off season, but as usual contains some
excellent race results. The Cyclo-cross season is in full
swing and the LaGrange crossers are tearing it up with
Coryn Rivera notching several wins already in the junior
categories and Matias Mendigochea and Bruce Weyman
doing very well in the Masters 35+ and the Men’s Open
categories. Women’s captain Amy Hutner also has
several wins in the Women’s Masters category. New
racers like Matt Davis are also enjoying this sport that is
tough, but an interesting change of pace. For those who
have not seen it, go on out and see the excitement firsthand as our racers would appreciate it!
For everyone else, now is the time to recharge
the batteries and do some cross-training activity like
running, hiking or even mountain biking. This will let you
keep your cardiovascular fitness and build general
strength while avoiding boredom and burnout. Your
riding should be easier this time of year as you do base
miles in preparation for next year’s race training. You
should also start your core strength and weight work this
time of year. Not everyone thrives on an identical plan
(e.g. exclusively endurance rides), as some riders still like
to keep a little intensity in the mix here and there along
with a lot of zone 2 base miles, and for those riders the
Simi Ride is a
good ride this time of
year
that
covers
interesting terrain, will
keep your pack riding
skills up and offer a
few
sections
of
intensity later in the
year. Of course the offseason is also a time
to relax, watch sports
on TV and to eat and
drink! Enjoy all parts
of your off season and
we look forward to
seeing you rested and
ready in 2008!
When not appearing on the cover of Bicycling
Magazine, Bruce Weyman is out on the
Cyclocross circuit with Matias and Matt Davis
Coach’s Corner
Coach’s Corner
By Josh Horowitz
josh@liquidfitness.com
“The Zone 3 Syndrome”
The best way to train is by going as hard as you can
for as long as you can on every ride you do. This is
one of the most pervasive cycling training
misconceptions of the 21st century. It is the idea
that periodization and scientifically based training
is great for those with time to burn, but for those
under severe time restraints the way to get the best
bang for you buck is by going hard all day, every
day.
Even those who don’t consciously embrace this antiquated training
methodology often fall pretty to its clutches when they get caught up
in the group ride hammer-fest mentality on every single ride they do.
The results are a never ending string of high tempo riding with little
to no recovery.
This type of training causes an ailment I call the Zone 3 Syndrome.
Do you have the syndrome? Answer the following questions to find
out.
Are you exceedingly proud of the average speeds of your rides and
do you gauge your training progress by the improvement of your
average speed from one ride to another?
Do you find group rides fairly easy, even when the pace picks up,
yet you can’t seem to make that final acceleration or stay with the
group over the steepest part of the climb?
Do you have a maximum heart rate of 195, yet you haven’t seen it
go above 180 since the season began?
Does the thought of letting a rider pass you on the bike path make
you ill, or do you pride yourself on the fact that no rider has ever
passed you on a training ride?
Do you often leave the house with one ride in mind but more often
than not find yourself in the middle of the weekday morning world
championships?
Do you find it impossible to imagine that riding at 130 bpm could be
anything other than an utter waste of time?
If you answered yes to any of these questions, you might be
suffering from the Zone 3 Syndrome.
Whether it’s a desire to get the most out of every ride or an inability
to resist the lure of the group ride, the effect is the same. Intensity
on every ride with no recovery, results in unrelenting mediocrity.
Due to ongoing low level exhaustion, the intensity required to induce
adaptation are not attainable. Workouts that are intended to be
done at threshold or above threshold all wind up hovering at the top
of zone 3 (otherwise known as the “grey zone”). In addition, as a
result of frustration with poor results, the rider pushes even harder.
Eventually, recovery rides and endurance rides creep up in intensity
until across the board, every mile is done in this foggy, dead zone of
zone 3 riding.
Although there is a time for zone 3, generally, it is not hard
enough to cause a desired adaptation. The only significant
adaptation that occurs is efficiency riding in zone 3. You can go
out the door, hit a nice tempo and hold it all the way around your
favorite loop and back to your house with an average speed over
20 mph.
The good news is that if you’ve reached this level with your riding,
chances are you’ve built up a good base. To take your riding to
the next level, it may just be a question of backing of a bit, letting
your body re-set and starting again on a slightly more disciplined
training plan.
For one week, take your resting heart rate before you get out of
bed. Then for two weeks after that, restrict yourself to zone 1
riding. If you don’t know your zones, this means EASY!
Some of you are thinking right now, ‘this doesn’t include the hard
group ride I do every Sunday morning though, right?’ If you have
to ask…
After a week, you should start to see your resting heart rate come
down. Wait till it hits rock bottom and then rest another 3 to 5
days before you start up again.
The first thing you’ll notice is during exercise, your heart rate will
increase quickly and go up higher. This doesn’t mean you’ve lost
fitness, it just means you’re fresh. In fact, during your weeks of
recovery riding, the damage you’ve done to your body will heal
and you might notice a significant improvement in fitness. You’ve
torn your body up enough. Now all you have to do is rest and let it
build back up, stronger and faster than before.
So now you’re ready to see if you can beat your average speed
on your daily loop. Wrong! You’ve turned over a new leaf. Build
intensity into your program but focus on quality rather than
quantity. Instead of doing your entire ride at 90% of threshold,
break it up into intervals. To improve threshold power, do 3, 10
minute intervals right at threshold (your legs and lungs begin to
burn and you find it hard to talk). Rest for 10 minutes and then go
again.
After a month you’ll notice your threshold power or speed start to
plateau. Take an easy week, let your resting heart rate drop back
down and then go to work on your anaerobic system. Do some 3
minute intervals at max effort. Give yourself plenty of rest in
between so each interval is better than the one before.
Experiment to see how much intensity you can handle in a week.
Start with two days and build to three. Rarely will you want to do
more than 3 days of intensity in a week.
Finally, the most important thing to remember is when you start to
get tired and the quality of your intervals starts to diminish, DO
NOT try to push through. Rest up until the quality returns to your
workouts. As much as you hate to miss workouts, nothing will
hurt your cycling ability more than chronic mediocre low quality
training.
Josh Horowitz, founder of Liquid Fitness, is a
cat 1 racer, a licensed USAC coach and a long
time LaGrange member. Comprehensive
coaching packages are available for riders of all
levels. As part of the Liquid Fitness
sponsorship of LaGrange, members will receive
a 20% discount.
Rides
East of the 405
Believe it or not, there are actually rides that begin east of the 405. Not just a few, but hundreds of them!
Group rides, charity rides, centuries, multi-day rides and tours of all sorts. Some are easy, some are
challenging. Some require travel and planning, some are close overnighters. This month La Voix is proud to
continue to feature a few rides that have been enjoyed by La Grangers and the stories that go with them!
FLORENCE
Three weeks in
Europe on a Ritchey
Break-away bike.
By Mike Garrett
trainhardeatplenty@yahoo.com
Pont d’Arch, Provence
First, a few background items, motivation, etc…
Item #1: My sister decided to get married near Avignon, France in
September.
Item #2: The week after the wedding I was to present a paper at an
Electric Propulsion conference in Florence, Italy.
Item #3: Less than two weeks after the conference I was to compete
at US Track Nationals.
The entire trip ended up being twenty days, finishing one week
before Nats…So I needed to take a bike with me. The trip also
entailed stops in 4 countries and 10 cities…so I needed a “travel”
bike (or a Sherpa, but Nepal was not one of the 4 countries). So, I
decided to buy a Ritchey Break-away bike from Helen’s.
The Ritchey was fantastic. The ride was great and it literally fits in a
suitcase (26” x 29” x 9”).
PARIS
I met up with my family and
spent a few days in Paris. I
got to catch up with Sam and
Melanie and went on some
great rides with Sam around
Paris. Once you get outside
the city (which doesn’t take
long) there is some really
beautiful riding. Rolling hills,
Chateau after Chateau, a few
fission reactors, one Jacques
Anquetil memorial, Tour de
France Routes, etc.
The day after the wedding I flew
to Florence. The conference
occupied much of my time here,
but I was able to get in a short
ride each day. I’ll say two things
about Florence: One, David is
NOT over-rated. And Two, you
haven’t really ridden a bike until
you’ve done a hour above LT,
racing around Florence in moto-
scooter packs, thinking that every corner and lane-change will
be your last.
VENICE
OK, Venice IS amazing. However, it must also be THE most
difficult place on the planet to ride a bike (barring the usual
oceans and desert and such). I had to take a ferry (the water
buses won’t take bikes) across to the island of Lido to ride. It
took 4 hours to get in a 1.5 hour ride, but Lido was a nice place
to visit.
ASOLO
This gem of a medieval
town was part of my
itinerary mainly due to its
proximity
to
Carlo
Scarpa’s Brion Tomb.
Scarpa was like the
Frank Lloyd Wright of
Italy and the Brion Tomb
is probably his best work
(in my opinion, one of the
best pieces of twentieth
century architecture,
Brion Tomb, Asolo
period ). I was able to do
some incredible riding all
around Asolo and out
towards the base of the
Dolomites. Spectacular.
From Asolo I headed
east to Milan and flew
home.
-Mike
Sam and Supergirl
BAGNOLS
This little town (northwest of Avignon) was home to Chateau de
Montcaud (venue for the wedding). We were here for 4 days and I
was able to explore Provence by bike. I made it out to Chateauneuf
du Pape and did an epic ride through the Ardeche Gorge. After
climbing slowly up through the gorge for about a hour I stumbled upon
the Pont d’Arch. Wow. Then, after a few days of wine, women and
song (well, actually mostly just wine and song) my little sister got
hitched, snnf-snnf.
There is always a La Grange
somewhere…
Rides – The MS-150
At the Start…
The whole gang on Day One in Santa Barbara
Photos by Amanda
Leventhal
On Sept 20th and 21st, La Grange partnered with the MS society to
become the official bike club of this year’s ‘Start To Finish MS’ Bike
Tour in Santa Barbara. Over 40 La Grangers participated in the event as well as helped to
raise over $10,000 for the MS Society. La Grange members also got involved by hosting training
rides, doing event PR, acting as ride marshals, and by presenting a positive image of club racing
and riding.
Tom Byrnes and Susan
Gans enjoying a brew
Several
club
sponsors
including Accelerade and
Helen’s participated in helping
our fundraising efforts and
riders were treated to readymade Accelerade at the team
tent upon arrival in Santa
Barbara. Neil and Amanda
Leventhal set up the team
tent and Amanda provided a
warm welcome to riders when
they arrived from the first
day’s ride.
The positive response from club members who participated in the event in the various
capacities has been outstanding. The ride was particularly well planned and supported by
the MS Society, All agreed, the route was exceptionally beautiful. And at the end of the
day, over 790 riders helped the MS Society raise more than $750,000.
Chillin at the La Grange
tent
Neil with Chris Charmichael
La Grange looks forward to continued involvement with the MS bike tour and the MS
Society and to seeing even more club members on next year’s ride. Next year’s event will
be one month earlier. Look for updates in La Voix and by email in the coming months.
Accelerade provided after ride beverages
Rob, Sean and Tim at the tent
La Grange - Health
Unique Opportunities because Dr Hyman
is Sponsoring La Grange
Because of what the club has meant to him personally,
and because of what it does for racing and community
advocacy, Dr Richard Hyman has decided to become a
sponsor for the next several years. Since his practice
is quite unusual, I would like to explain some of the
things that his sponsorship affords to our club
members.
Los Angeles Cardiovascular Consultants is Dr Hyman’s private Cardiology
practice. It provides our members with the no out-of-pocket cost Cardiac
Screening Program, while several club members have seen the doctor as
regular patients.
He also is the Medical Director of Medical Industrial Evaluators, a multispecialty group that performs medical legal evaluations. This includes Workers
Compensation, L&H, civil, malpractice and liability. His doctors are available for
record review, examinations and expert testimony.
Dave L photo
Specialties included are: Internal Medicine, Cardiology, Rheumatology,
Endocrinology, Hematology, Oncology, Allergy, Neurology, Psychiatry,
Dermatology, Ophthalmology, Toxicology, Orthopedics, General and Vascular
Surgery. The doctors also participate and are often on site to see patients
immediately for The Urgent Care Facility.
MedX Drug and Alcohol Testing provides services to employers and
individuals. It is a collection site for pre employment physicals and Department
of Transportation examinations. They also sell tests that can be used as a dip
stick to screen urine for substances of abuse. Some parents need to use these
to help their children remain drug free. They also can be used on an industrial
basis by HR as part of pre employment physicals and after on the job injuries.
DNA testing is also performed for paternity and immigration issues.
MD Clinical Trials does Drug Company sponsored research. It may make a
drug not yet released available to you. Sometimes existing drugs are
compared. Participation in a study is usually very well reimbursed as well as
getting the medication for free. A current study relates to the psychological
effects of medications given for Hepatitis C. If this applies to anyone in the
club, please contact their office.
West Los Angeles Industrial and Urgent Care.
The care center sees regular patients and job related injuries. They are in all of
the Workers Compensation Medical Provider Networks including State Fund. It
can also be your company’s medical provider for on the job injuries.
When one of our member’s sons needed to be seen right away by an
orthopedist on Friday afternoon of the Labor Day weekend, they were able to
arrange for this. If your regular doctor cannot see you in a timely fashion, they
probably can and will get your care started.
Most health plans would prefer that you go to an Urgent Care rather than the
ER as it is cheaper for them and you. Not to mention, you will avoid the long
wait. If you do have to go to the ER, they can also do your follow up or specialty
referral instead of being told to find a doctor or follow up with your own doctor
who may not have an available appointment.
If you are injured in a race out of town, they can do the follow up on your road
rash, remove your sutures or do the needed subsequent visits for your fractured
clavicle by one of their orthopedists. If you have a crash locally or burn, cut or
injure yourself in any way, they are a much better option than going to the
emergency room if your own physician cannot see you in a timely fashion. The
Physician Assistants have been trained at UCLA and St Joseph’s Hospital ER
in Burbank.
They do some of the acute care for the Fox Studios and follow up care for
UCLA injured workers. Family members are welcome and many young West
Los Angeles professionals who have recently relocated to this area use it for
common maladies such as respiratory or urinary tract infections if they do not
as yet have a local doctor. It is the easiest way to get a blood test, flu shot,
hepatitis or other immunization or a TB test. They are time and cost efficient
and you get a free water bottle.
Free Cardiac Screening Program
All too often we, as athletes, assume that because we can
ride 60, 70 or 100 miles that we are healthy. We may ignore
certain symptoms or be put off by the costs and time it will
take to have the proper tests performed. Dr. Richard
Hyman, a cardiologist and La Grange club member, has
made it possible for every club member to be proactive
about their own heart health. He has offered to provide
cardiac screening and assessment for no out of pocket
expenses to Velo Club La Grange Members.
These simple non-invasive tests will take about an hour, and
will be performed in Dr. Hyman’s centrally located office on
Wilshire Blvd. and San Vicente. To make it even easier he has
offered to validate parking for club members coming for a
screening.
The full cardiac workup will include:
•
Medical History
•
Physical Examination
•
Chest X-Ray
•
EKG
•
Resting Echocardiogram
•
Stress Echo Treadmill Test
Who else is doing it?
Team Slipstream, Team Discovery
and all Italian athletes have
benefited from cardiac screening. It
is now mandatory in Italy for all
athletes from youth to seniors,
amateur, club and professional, to
have cardiac screening and the
testing has successfully helped to
identify and prevent potential
problems including sudden death.
Who from La Grange should go for screening?
This screening is available to any club member, but is
especially useful for anyone who has not recently been doing
strenuous activity or is new to competitive cycling. It is also
suggested for anyone racing in a Masters category over the age
of 40.
What happens after the screening?
Dr. Hyman will discuss the results of the tests with you, but he
will not make suggestions as to your health care. You can
receive a copy of all of your test results and records of the
evaluation, which you can review with your regular doctor or
cardiologist.
How do I sign up for the screening, and when is it?
All you have to do is call Dr. Hyman’s office and let them know
that you are a club member and that you would like to have the
cardiac screening done. You schedule the appointment with his
office whenever it is convenient for both of you.
How do I contact Dr. Hyman’s office?
Los Angeles Cardiovascular Consultants Medical Group, Inc.
11645 Wilshire Blvd., Suite 825
Los Angeles, CA 90025
Phone: 310-207-3320
If you cannot make your appointment, please
call and let the office know, as technicians are
scheduled for each screening session.
Health
Bone Fitness at It’s Best:
A New Way to Exercise
Your Bones in Minutes
By Deena Poll Goodman, PT
Deena@GoodmanPhysicalTherapy.com
Want a quick and easy way to maintain good
bone health, AND stay at home? Are you on the go a lot,
traveling with little time to exercise, or hate to exercise “off “ your
bike?? Then the OsteoBall may be just the right toy for you! It’s
compact, easy to carry on road trips, and you can keep it at the office
or home. The 10 minute workout program was designed by Dr. Robert
Swezey and people are raving about it. At a price that costs less than
going out for a nice dinner in Los Angeles ($40), you can enjoy 365
days of “food” for your bones.
The OsteoBall is an isometric resistive exercise device.
It is
specifically designed to strengthen muscles and help build bone
density in key areas of the body, such as the hips and spine. By
building bone strength, it reduces a person’s fracture risk. It works
differently than using weights or using other exercise bands and
equipment due to what’s known as the “Iso-Pressure” effect. That’s
the gentle pressure you feel as you do the ball exercises with a
partially inflated ball. That’s correct- you heard right: a partially inflated
ball. Another way of saying
Iso-Pressure is that it resists back the exact force that you put in. This
resistive exercise is beneficial for stimulating bone growth because of
the “squeezing or pulling” action on the ball to build up Iso-Pressure.
Of course, this kind of exercise is not the only answer for better bone
health.
Factors such as nutrition, vitamins and supplements,
medication use, and lifestyle play a big role as well. Several of my
patients have gone back to have their bone density tests retaken a
year out, and if they have added the OsteoBall in to their program,
they have seen a change for the better in their bone density. It
appears to be a quick and inexpensive way to build up the muscles
and bones.
Deena Goodman, PT who is the Founder and Director of Goodman
Physical Therapy will be offering a free Osteoball demonstration class
at her facility in West Los Angeles for all La Grange members or
friends of La Grange members. Balls will be available for purchase at
the event. Date to be announced for mid November. Please call or
email
Deena
directly
at
310-739-0042
or
Deena@goodmanphysicaltherapy.com if you or someone you know is
interested in coming to this informative class. Space will be limited, so
please contact Goodman Physical Therapy ASAP.
Cross Training is another way to work on bone
density, AND, get out of the house while you are
at it!
On the Road
Ashyleaf Buckwheat
Marco Indurain, “Retro Friday”
Payback’s a bitch…
Can you guess the theme of
this page, yet?
Hey… I was there too!!!
Nog-Choppa
Tom Byrnes, “Retro Friday” custom steel Vanilla, “where
are you R2D2?”
Early start on pizza
and bikes
Pizza, bikes, Interbike….and
an I-phone!!! Life….
2008 LA GRANGE MEMBER CLOTHING ORDER FORM
Winter
Order
ORDER DEADLINE IS NOVEMBER 30, 2007. PAYMENT DUE WITH ORDER. No confirmations will be sent.
Name
Email
Address (Street address and phone number required for shipping)
Phone
office use
Choose PICKUP or SHIP:
PICKUP (Feb '08) at La
Grange Night at Helen's.
___-___-____
___-___-____
Consult size charts and images on website.
**
mobile
home
office
SHIP (add $15) Feb '08
For shipping, please specify:
mobile
home
office
Residence
ENTER A QUANTITY IN APPROPRIATE BOX. * *
MEN'S TOPS
XS
S
M
L
XL
2XL 3XL
Price
BLUE RACE-FIT JERSEY w/ HIDDEN ZIP, SQ Pro fabric
BLUE RACE-FIT JERSEY w/ FULL ZIP, SQ Pro fabric
BLUE
$70
BLUE
$70
BLUE CLUB-FIT JERSEY w/ FULL ZIP, SQ Pro fabric
BLUE
$70
WIND SHELL VEST, mesh back
THERMAL VEST, water/wind resistant, rear pockets
BLUE
$60
BLUE
WHITE
$95
$70
$70
$60
WHITE RACE-FIT JERSEY w/ FULL ZIP, SQ Pro fabric
WHITE CLUB-FIT JERSEY w/ FULL ZIP, SQ Pro fabric
WHITE WIND SHELL VEST, mesh back
THERMAL VEST, water/wind resistant, rear pockets
WHITE
WHITE
WHITE
$95
LONG SLEEVE RACE FIT SUMMER JERSEY w/ HIDDEN ZIP
BLUE
$80
LONG SLEEVE RACE FIT WINTER JERSEY w/ FULL ZIP
BLUE
$80
LONG SLEEVE WIND SHELL JACKET
LONG SLEEVE THERMAL JACKET, water/wind resistant, rear pockets
BLUE
$75
BLUE
$110
XS
MEN'S BOTTOMS & SKINSUITS
S
M
L
XL
2XL
Price
SHORT, ION SL chamois (new for 2008)
BIB SHORT, ION SL chamois (new for 2008) , T-back mesh
BLUE
N/A
$65
BLUE
N/A
$70
KNICKER, ION SL chamois (new for 2008) , mid-calf length
BLUE
N/A
$70
BIB KNICKER, ION SL chamois , T-back mesh, mid-calf length
BLUE
N/A
$75
SHORT-SLEEVE SKINSUIT, ION SL chamois
LONG-SLEEVE SKINSUIT, ION SL chamois
BLUE
N/A
BLUE
N/A
$105
$110
XS
WOMEN'S CYCLING CLOTHING
BLUE RACE-FIT JERSEY w/ HIDDEN ZIP, SQ Pro fabric
BLUE RACE-FIT JERSEY w/ FULL ZIP, SQ Pro fabric
BLUE CLUB-FIT JERSEY w/ FULL ZIP, SQ Pro fabric
S
M
L
XL
2XL
Price
BLUE
N/A
$70
BLUE
N/A
$70
BLUE
N/A
WHITE
$70
$70
$70
LONG SLEEVE RACE-FIT SUMMER JERSEY w/ FULL ZIP
LONG SLEEVE RACE-FIT WINTER JERSEY w/ FULL ZIP
BLUE
N/A
N/A
N/A
BLUE
N/A
WOMEN'S SHORT, DIAMANTE pad (NEW FOR 2008)
WOMEN'S BIB SHORT, DIAMANTE pad (NEW for 2008) , T-back mesh
WOMEN'S SHORT-SLEEVE SKINSUIT, DIAMANTE pad (NEW for 2008)
WOMEN'S LONG-SLEEVE SKINSUIT, DIAMANTE pad (NEW for 2008)
BLUE
N/A
N/A
N/A
N/A
WHITE RACE-FIT JERSEY w/ FULL ZIP, SQ Pro fabric
WHITE CLUB-FIT JERSEY w/ FULL ZIP, SQ Pro fabric
WHITE
BLUE
BLUE
BLUE
XS
OTHER LA GRANGE CYCLING CLOTHING
ARM WARMERS, La Grange, see sizing chart
ARM WARMERS, La Grange, see sizing chart
S
M
L
XL
BLUE
N/A
N/A
$30
$30
BLUE
N/A
N/A
$22
BASE LAYER, La Grange logo, sleeveless wicking polyester, white
Unisex
N/A
N/A
$20
SOCKS, La Grange, (size S / M, 39-44 or L / XL, 43-48)
BLUE
N/A
N/A
$7
SOCKS, La Grange, (size S / M, 39-44 or L / XL, 43-48)
WHITE
N/A
N/A
$7
TIME TRIAL SHOE COVERS, lycra, La Grange logo, zipper back
WHITE
N/A
N/A
$20
BLUE
N/A
$22
WHITE
N/A
one size
WATER BOTTLE, Kahala La Grange, screw top
N/A
24 oz.
Velo Club La Grange
PAYMENT INFORMATION
c/o DAN WEINBERG
clothing@lagrange.org at www.paypal.com
PayPal now accepts credit cards.
payable to VELO CLUB LA GRANGE
2008ClothingOrderForm_Winter_20071101.xls
11432 CHENAULT ST., LA 90049
FAX:
310-496-0464
EMAIL: clothing@lagrange.org
11/2/2007
$22
$15
$4
EMAIL or FAX or MAIL order form to:
see www.lagrange.org for sizing charts, order form downloads,
design images, pickup dates & additional information.
Or CHECKS
N/A
Total
Total
$80
$65
$70
$105
$110
KNEE WARMERS, Voler, solid, see sizing chart
GLOVES, La Grange logo, see sizing chart
CYCLING CAP, La Grange, (New for 2008) DRISMART polyester fabric
Total
$80
Price
WHITE
GLOVES, La Grange logo, see sizing chart
Business
Total
Credit
Shipping
($15)
TOTAL DUE
Total
From the Streets to the Office… .
K ahala La Grange Sponsor
Dr. R ichard Hym an
Featured Sponsor:
Because of what the club has means to him personally, and because of what it does for racing and
community advocacy, Dr Richard Hyman has decided to become a sponsor for the next several years. Since
his practice is quite unusual, I would like to explain some of the things that his sponsorship affords to our
club members.
Los Angeles Cardiovascular Consultants is Dr Hyman’s private Cardiology practice. It provides our members
with the no out-of-pocket cost Cardiac Screening Program, while several club members have seen the doctor as
regular patients.
He also is the Medical Director of Medical Industrial Evaluators, a multi-specialty group that performs
medical legal evaluations. This includes Workers Compensation, L&H, civil, malpractice and liability. His doctors are
available for record review, examinations and expert testimony.
Specialties included are: Internal Medicine, Cardiology, Rheumatology, Endocrinology, Hematology,
Oncology, Allergy, Neurology, Psychiatry, Dermatology, Ophthalmology, Toxicology, Orthopedics, General and
Vascular Surgery. The doctors also participate and are often on site to see patients immediately for The Urgent Care
Facility.
New Sponsor