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Jan10

Cellar Dwellers Workout 3

on 01/10/2012 at 12:56 pm

Tuesday 01-10-12
Class 3
Wu:  6:45
2 x1:00 (1:00, 1:20 recover) fast pedal (110 cadence)

Muscle tensions: LOW cadence 50-55rpms
2:52 LOW cadence 1:30 recovery
3:15 LOW cadence  2:20 recovery
6:00 LOW cadence 2:30 revovery

Fast pedal  (110 cadence)
2:00 fast pedal  2:40 recovery
2:20 fast pedal  3:40 recovery

Climbing repeats.
4:52 hard gear 90-95 RPM  4:00 recovery
5:00 hard gear 90-95 RPM

Cool Down 10:00

Jan10

Cellar Dwellers Tues/Thurs Night!

on 01/10/2012 at 9:28 am

Reedo’s office:

Doors open 5pm
A$$ on saddle 5:30pm
Bring your fan and your trainer!

Interested to know the workout? check here

Jan05

2012

on 01/05/2012 at 9:42 am

This past year, 2011, has been a growing year.  We added some members, lost some members.  Had a lot of fun and suffered just the same. 

2012 is going to be a chance to get better at what we are good at, and get good at what are are not good at and do what we haven’t done yet.

Stay tuned to this site to keep up to date as things change a little for the New Year. 

Be on the look out for information about joining the running team. 

Keep your eyes peeled for the Poorman Triathlon event on July 1st.

Bikes are ridden year round following the sun.  A beginners only weekly bike ride with random clinics will be held on Wednesday’s this year. 

The Rogue Race Team is going to be around for a long time…. so get your snickers and settle in!

Dec25

Happy Holidays

on 12/25/2011 at 9:48 am

20111225-094850.jpg

Dec21

open enrollment!

on 12/21/2011 at 7:43 am

As always there is an open enrollment.  But dues are do first of the year.  I will be making some changes to the site, so be patient with me.  I hope to keep this site FAR more updated this 2012 year.