Training Tips

Training tip #1: Drink plenty of Raw Milk!

Milk is as good as or even better than sports drinks for serious athletes.

Muscles get damaged after aerobic exercise such as running, soccer, or cycling. Milk's two proteins proven to aid in rebuilding muscles, casein and whey, provides the building blocks for recovering and building new muscles.

Furthermore, milk contains carbohydrates, electrolytes, calcium, and vitamin D.

(Most sports drinks replace the lost carbohydrates and electrolytes, but usually don't have the proteins for aiding the regenerating of muscles.)

For best results, a pint of milk is recommended within 30 minutes after a workout.

See more of Sara Bean's art!

More Training tips:

(Click here for viewing all training tips on one webpage.)

Training tip #2: Supply the body with necessary dietary supplements

Training tip #3: Cross-training (especially during wintertime then definitely get warm with WoodCoal!)

Training tip #4: Rest hard as training hard

Training tip #5: Stretching

Training tip #6: Weight lifting

Training tip #7: Train with a buddy

Training tip #8: Visit friends

Training tip #9: Make sure the equipments are in working order

Training tip #10: Have fun!

Training tip #11: Refine the balancing

Training tip #12: Stay hydrated!!

VO2 Maximum Check

Lori Cherry checking her VO2 maximum to precisely know her own physiology capability.

Knowing how our bodies react to the ranges of spinning resistances can surely be helpful for races like RAAM. We do want to ride fast as possible, but the riders need to have ideas what their individual moderate, hard, and maximum zones are for effective, speedy pacing. Overworking our bodies, especially over 7-8 days in a row, can have consequences.

Recommended list of stuff to bring

E-mail from our crew chief, Lee. (Who loves to use exclamation marks!!!!)

The following is a recommended [list of stuff to bring.] We will be getting a team T shirt--distributed in Oceanside.

Please don't over load the RV. There will be 16 of us living out of the RV and using the space to store stuff.

Alarm clock, wrist watch ones OK.
Drivers license and health insurance card, both in your possession.
Camera/film/chips. New batteries!
Cap/hat--sun or rain.
Glasses, sun glasses, spares, clip ons?
One pair long pants/tights
One long sleeve shirt
Plastic bag to segregate clean clothes from dirty clothes
Prescription medicines of any kind, you will be away from home 16 days or so. Plan.
Fun drugs
Raincoat
Personal stuff--soap,shampoo, shave kit, DEODORANT!!!!!!!!!!!!
Tooth brush, paste, dental floss, etc.
Sanitary supplies
Shoes you are wearing, no sandals
2 pair shorts
4 pairs socks
Small pack to carry between vehicles upon crew changes
Sunscreen, lip stuff, drool catcher
4 T shirts, plus team T shirt
Underwear/bra--maybe 4?? Wear the same stuff for a couple of days, why change clothes when we don't get many showers???
Unique water bottle-labeled with your name/logo.
Lots of money, small bills

Travel light, space is the problem with 16 of us living out of the RV.

Crew laundry should be done Friday, June 17, the day before the race
" " " " " Wednesday, June 22.
" " " " " Monday, June 27, before we come home.

Lee will bring laundry bags for all crew and riders.

Riders will have laundry done Friday, June 17
Monday, June 20
Wednesday, June 22
Friday, June 24
Monday, June 27

When in doubt, leave stuff home!!! We will all smell the same, for sure!!!! Plan to take long showers at the finish motel--they know we are coming!!!! The groundwater may be depleted for a few days, you betcha!!!!!!

Change in crew roster

Bill Phillips has had to withdraw from the crew. Lee and Bill were looking forward to "giving each others a bad time again."

However the good news is that Bob Kash is able to join the crew! He has crewed 8 RAAMs, especially for the PAC Masters and ridden a couple of the PAC Masters Team RAAMs. Bob will take over Bill's position and primary duties.

Cat Berge stated that she is very happy to see him onboard. This is because he was originally going to crew for Cat's solo RAAM in 2005, but had to withdraw before RAAM. Even so, Bob did come out to the course to greet Cat.