Wells 1st., Plaxton 2nd, Jeremiah Bishop 3rd!!!

Full Results

		Result
1	Todd Wells (USA) Specialized Factory Racing	1:40:00
2	Max Plaxton (Can) Specialized Factory Racing	0:00:53
3	Jeremiah Bishop (USA) WN Cannondale Factory Racing	0:01:49
4	Adam Craig (USA) Gian Factory Off-Road Team	0:02:07
5	Sam Schultz (USA) Subaru - Trek	0:02:54
6	Jeremy Horgan-Kobel (USA) Subaru - Trek	0:02:55
7	Stephen Ettinger (USA) BMC Mountainbike Development	0:03:04
8	Lachlan Norris (Aus) Giant Factory Off-Road Team	0:04:06
9	Adam Morka (Can) Trek Canada	0:04:08
10	Kerry Werner (USA) BMC Mountainbike Development
11	Barry Wicks (USA) Kona	0:04:19
12	Ryan Trebon (USA) L&T Sports/Felt Bicycle	0:04:27
13	Thomas Turner (USA) Jamis Factory Team	0:04:38
14	Sid Taberlay (Aus) Kenda / H2O Overdrive	0:04:53
15	Benjamin Sonntag (Ger) Team Jamis	0:04:57
16	Jason Sager (USA) Team Jamis	0:05:22
17	Rotem Ishay (Isr) Team Jamis	0:05:28
18	Spencer Paxson (USA) Kona Factory	0:05:30
19	Peter Glassford (Can) Trek Canada	0:05:46
20	Ryan Woodall (USA) Brick City Bicycles	0:07:07
21	Jack Hinkens (USA) BMC Mountainbike Development	0:07:17
22	Bryson Perry (USA) Life Time Fitness
23	Colin Cares (USA) Kenda/Felt
24	Troy Wells (USA) Team Clif Bar	0:07:25
25	Justin Lindine (USA) Bikereg.Com	0:07:47
26	Lukas Buchli (Swi) Bixs - Ixs Pro Team	0:08:16
27	Bernard Van Ulden (USA) Jelly Belly pb Kenda
28	Kris Sneddon (Can) Kona	0:08:21
29	Brady Kappius (USA) Team Clif Bar	0:08:53
30	Vincent Lombardi (USA) Steven K Pro Team	0:08:57
31	David Tinker Juarez (USA)	0:09:03
32	Carl Decker (USA) Giant Factory Off-Road Racing	0:09:07
33	Kalan Beisel (USA) Yeti-SRAM	0:09:09
34	Joshua Carlson (Aus) Rockstar Racing/Giant
35	Eric Batty (Can) Trek Canada Mountain
36	Mitchell Hoke (USA) Tokyo Joe's	0:09:39
37	Tj Woodruff (USA) Trek - Boulder	0:10:09
38	Ned Overend (USA)	0:10:37
39	Dana Weber (USA) Trek - Jax Bicycles	0:10:43
40	Zachary Valdez (USA) Whole Athlete - Specialized	0:10:53
41	Tristan Uhl (USA)	0:11:01
42	Jason Siegle (USA) SDG/Felt	0:11:08
43	Nathan Guerra (USA) Wheel & Sprocket	0:11:15
44	Adam Snyder (USA) Team Jamis	0:11:29
45	Alexander Sanchez (CRc) Team Specialized	0:11:36
46	Bradford Perley (USA) Champion System	0:11:49
47	Ben Bostrom (USA) Team Sho-Air/Specialized
48	Alex Grant (USA) Cannondale	0:12:10
49	Seamus Powell (USA) Giant- Mid Atlantic
50	Brad Bingham (USA) Moots Cycles	0:12:14
51	Will Curtis (USA) Whole Athlete-Specialized	0:12:15
52	Ken Onodera (Jpn) Team Specialized	0:12:18
53	Jon Stierwalt (USA) Ride Giant / Ride North	0:12:21
54	Russell Finsterwald (USA) Subaru - Trek	0:12:28
55	John Nobil (USA) Bear Valley Bikes	0:13:15
56	Nicholas Weighall (USA) Cal Giant/Specialized	0:13:42
57	Yuki Ikeda (Jpn) Topeak Ergon Racing	0:13:52
58	Jim Hewett (USA) Summit Bicycles	0:15:02
59	Cody Kaiser (USA) Cal Giant/Specialized	0:16:19
60	Andy Schultz (USA) Kenda-Felt	0:16:27
61	Mitchell Peterson (USA) Life Time Fitness	0:18:36
-2 laps	Michael Mccalla (USA) Magura Direct
-2 laps	Mitchell Bailey (Can) Trek Canada Mountain
-2 laps	Aaron Elwell (USA) Highgear/Trek
-2 laps	Garrett Gibson (USA)
-2 laps	Sean Babcock (USA) Sellwood Cycle Repair
-2 laps	Jim Thijs (Bel) Team Barracuda
-2 laps	Kevin Smallman (USA) Kevin Smallman
-2 laps	Michael Hosey (USA)
-2 laps	Skyler Trujillo (USA) Niner/Stans/Ergon
-2 laps	Christopher Hurst (USA) Stan's Notubes/Axa
-2 laps	Nate Whitman (USA)
-2 laps	Sean Donovan (USA) Cytomax/KHS
-2 laps	Charles Jenkins (USA) Cytomax/KHS
-2 laps	Nick Truitt (USA)
-2 laps	Zachary Keller (USA) Focus/BMC U23
-3 laps	Anthony Sinyard (USA) Specialized
-3 laps	Christopher Michael (USA) American Classic/Kenda
-3 laps	Jason Holbrook (USA) Yeti/Jett Pro XC
-3 laps	Hal Helbock (USA)
-3 laps	Hansueli Stauffer (Swi) IXS-Swiss Wheeler Team
-3 laps	Jason Young (USA) Feedback Sports Racing
-3 laps	Scott Tietzel (USA) Specialzied Bicycles
-3 laps	Kevin Bradford-Paris (USA) Emdesports/ Specialized
-3 laps	Peter Odonnell (USA) GT Bicycles
-3 laps	Brent Steinberg (USA) Livetrainrace.com
-3 laps	Alex Boone (USA) Trek 29Er Crew
-3 laps	Jason Moeschler (USA) WTB/Cannondale
-3 laps	Matthew Paziuk (Can) Trek Store Toronto
-3 laps	Robert Marion (USA) American Classic
-3 laps	Lewis Gaffney (USA) Team F.I.Taos
-3 laps	Blake Harlan (USA) Team Jamis
-3 laps	Richard Schoenfelde (USA) Gas/Intrisik Architect
-4 laps	Gregory Carpenter (USA) Team Edge - Oakley
-4 laps	Philipp Gerber (Swi) Swiss Bixs
-4 laps	Tsering Alleyne (USA)
-4 laps	Kendal Johnson (USA) Sagebrush Cycles
-4 laps	Rob Anderson (Can)
-4 laps	Will Patterson (USA) Whole Athlete/Specialized
-4 laps	Riley Predum (USA) Whole Athlete Specialized
-5 laps	Dean Poshard (USA) Rock Lobster
-5 laps	Daniel Munoz (USA) Cyclery USA
-5 laps	Campbell Levy (USA) Yeti Cycles/Jett
-6 laps	Brian Trader (USA) Sun 'N' Spokes/Giant
DNF	Nitish Nag (USA) Team IMBA
DNF	Miguel Valadez (Mex)
DNF	Graham Aldredge (USA) CTS/Boulder Cyclesport
DNF	Chris Sheppard (Can) Rocky Mountain Bicycle
DNF	Brian Astell (USA) Lost Coast Brewery
DNF	Keisuke Goda (Jpn) Team Specialized
DNF	Nate Byrom (USA) Northstar-At-Tahoe
DNF	Kevin Fish (USA) Bicycle Sport Shop

Sea Otter - Monterey, CA. "Results"

Only history tells us if something works!

Some do, some don't!

Team Exergy is very much like the 7UP-Nurta-Fig a few years ago.

Do your history and note the success!

Do your history and note who was on diet-Rite pro Women's.

Being WN Fast is what we do!

Team Exergy gets results!

Muscle Cramps - Even With The Pros!

We all have a full load, no time for a warm up for our sport of choice. We don't take the time to warm up and just hit it. The same people wonder why they have cramps? Perhaps these are the same people who don't eat lunch and gain weight?

It is still winter in much of the country! It is here in Idaho, and you can't believe how many shorts are being see even when its in the 40's? I am hearing many are getting muscle cramps, even the pros?

Who gets cramps? What is the cause? What are the symptoms? What the best prevention?

Have you ever experienced a "charley horse" or someone give you a "frog"? If yes, you probably still remember the sudden, stiff/tight intense pain caused by a muscle locked in spasm. This time of year many head from the cold to some place like UT. They hit the trail, more worried about the weight of the bike v. H2O? Fun going out, bad coming back.

A cramp is an involuntary & forcibly contracted muscle that doesn't relax. A cramp can affect any muscle under your voluntary control. Most of the time the muscle that cramps spans 2 joints, involving part or all, or several muscles in a group.

The most commonly affected muscle groups are:

1 - Back of lower leg/calf (more so the gastrocnemius)

2- Back of thigh (hamstrings) from poor saddle location

3- Front of thigh (quadriceps) from both handlebar and saddle placement.

Cramps in feet, hands, arms, abdomen, and along the rib cage are also very common.

Who Gets Cramps

Just about everyone! It can happen while doing any physical exertion or exercise, even the slightest movement that shortens a muscle can trigger a cramp.

The greatest risk are the aging, those who are ill, overweight, overexerted, take drugs or certain medications, therefore more subject to fatigue. Cramps often develop near the end of intense or prolonged exercise (4-6 hours later).

Older people are more susceptible to cramps due to normal muscle loss (atrophy) that begins in the mid-40s and accelerates w/ inactivity. "But I use to knock this out"? Fact, you body loses its sense of thirst and its ability to sense and respond to changes in temperature.

Its cold, I don't need a drink? A sure way to get an ouch!

Cause

The exact cause of muscle cramps is unknown (idiopathic), researchers believe inadequate stretching and muscle fatigue leads to abnormalities in mechanisms that control muscle contraction. Of course other factors are involved, poor conditioning in intense (heat & cold), dehydration and depletion of salt and minerals (electrolytes), even pro electrolyte drinks.

Stretching & Muscle Fatigue

Bundles of bundles contract and expand to produce movement. Stretching allows the fibers to contract & tighten more vigorously when you exercise. No question, when you hit the road, you do well to stay in the small chain ring. A big chain ring can alter spinal neural reflex activity. This overexertion depletes a muscle's O2 supply, leading to build up of waste and product & spasm. When it happens, the spinal cord takes over and stimulates the muscle to keep on contracting. Ouch!!!

Heat, Cold, Dehydration, and Electrolyte Depletion

Muscle cramps are more likely when you start your season, going to exercise in hot weather, but also in cold springs. Sweat drains your body's fluids, salt and minerals (i.e. potassium, magnesium and calcium). Loss of these nutrients may also cause a muscle to spasm.

Obvious causes are heat, but remember that very cool days when you don't think you need to drink can be the issue. Perhaps you are attempting to keep the same pace and times you had last fall? Again, obvious causes are strenuous exercise, but you could have problems w/ circulation (too tight of kits), nerves, metabolism, hormones, medications, or nutrition, or too much java!

Cramps are part of many conditions that range from minor to severe. If you have severe, see a professional for suspect diseases i.e. nerve irritation, hardening of the arteries, narrowing of the spinal canal (stenosis), thyroid disease, chronic infections, cirrhosis of the liver.

Symptoms

Muscle cramps range in intensity from a slight tic to agonizing pain. A cramping muscle may feel hard to the touch and/ or appear visibly distorted or twitch. A cramp can last a few seconds to 15 minutes or longer. It might recur multiple times before it goes away.

What many are not aware, that even allergies, illnesses, injuries, surgeries, and certain medications can help cause a cramps.

Treatment

Cramps usually go away on their own w/o seeing a doctor w/ a little know how.

1) Stop doing whatever is triggering the cramp (slow down)

2) Gently stretch the legs while on the bike, holding it in stretched position until the cramp stops.

3) Apply heat to tense/thigh muscles, or cold to sore/tender muscles

Prevention

To avoid future cramps, work toward giving your rides more time, until warmer temps and better overall fitness. Do regular flexibility exercises before and after you work out. Even do other sports, to stretch groups most prone to cramping.

Warm Up

How many of us really warm up? Always warm up before stretching, don't stretch before being warming up. Give your body 15 min before you attempt to hit your heart rate or pace, no matter who's up the road or just passed you. Cover your knees if its cool.

Calf Muscle Stretch

Your heel is not attached to the pedal, so you can stretch it by using a downward stretch. You can increase the stretch by dropping your spine towards the handlebars while you straighten your back leg. Make sure you keep your knee bent and hold for 15-30 seconds. It is not like this is killing your pace, so do it on the downhills.

Hamstring Stretch

You should feel this stretch at the back of your thighs and behind your knees (knees bent)

You feet should not be pointed or flexed. With your hands on the hoods, keep your chest open and back long, extend your spine and hold for 30 seconds.

Another trick, round your back and try to bring your nose to your knees. Do not lock your knees.

Quadriceps Muscle Stretch

You should feel this stretch in the front of your thigh. Plant your sitbones firmly and lift one foot, bringing your heel up toward your buttocks and at the same time rotate your hips towards the back wheel. Keep your knees close to the center of the top tube, stop bring your heel closer when you feel the stretch. Do not arch or twist your back.

Hold any stretch briefly, then release. Never stretch to the point of pain!!!

It can happen to the novice and the pro!

Bishop Having a Great Spring!

Some of the fastest cyclists in the world come from Colombia e.g. World Champ Leon. Mmmm!

Hector Leonardo Paez Leon 1 (Colombia), J. Bishop 2 (USA), Todd Wells 3 (USA)

Ultra Endurance 2011! A season to watch!

This is going to be a season to keep an eye on the gals who race ultra endurance, many of them long time users of WN i.e. Amanda Carey & Pua Mata, even Reba Rusch who are in our data base.

Some times you have to know what you want the glass to be! If you're running on empty, you want to fill it up!

Our world is very much "half-empty v. half-full."

I just fit a gal Sat., who dropped her boyfriend on their rides. The boyfriend was not happy about "being chicked" as the story goes, he shared that w/ his friends?

He also got dropped as her boyfriend! Smart gal!

In fact, many of these gals can hold pace with the men. Sorry guys, just fact!

Waiting for more details about Vision quest.

Vision Quest Results Top-10

1, Tinker Juarez (Cannondale) 5.10.42

2, Dana Weber (Trek) 5.13.32

3, Manny Prado (Sho-Air) 5.18.50

4, Doug Andrews 5.24.56

5, Nate Whitman 5.37.52

6, Oliver Hutchinson 5.41.04

7, Tim Zandbegan 5.41.20

8, Guy Sutton (Cal Coast) 5.49.48

9, Pua Mata WN female (Sho-Air) 5.53.18

10, Jason Rusnak 5.54.12

Official results aren't posted yet, but I think I came in 2nd to Pua. I got on the shuttle back to the start as soon as I could so I could bum some Tech-Nu off a fellow racer (Thanks, Guy!!!) and get into a very cold shower. However, I was sure to think about my day on the drive home. The most important thing many racers skip is the post-event personal debrief. Seriously, if we just took the time to think thorough just a few lessons we learned, write them down and remember them for next time, we'd be better off in the long run. This is one of my goals for this season. To truly learn and take to heart lessons from each race. Thankfully, Vision Quest was a GREAT start to reaching that goal this year! Amanda

Team Exergy - Redlands, CA

Road racing is a tough game, it is also very much a team sport, like the big one in NASCAR, 5 of the Exergy team was involved in a wreck.

Even after a huge issue with one pit, racing as if a lap down, they are still in the hunt!

Read about it on their site.

www.teamexergy.com

Final GC

1. Francisco Mancebo, Realcyclist.com, s.t.

• 2. Ben Jacques-Maynes, Bissell Pro Cycling, at 0:01
• 3. Chris Baldwin, Juwi Solar-First Solar, at 0:09
• 4. Corrales Andres Diaz, Team Exergy, at 0:10
• 5. Cesar Grajales, Realcyclist.com, at 0:17
• 6. Bernard Van Ulden, Jelly Belly-Kenda, at 0:20
• 7. Tyler Wren, Jamis Sutter Home, at 0:22
• 8. George Nelson Bennett, Trek-Livestrong, at 0:31
• 9. Darren Rolfe, Fly V Australia, at 0:36
• 10. Matt Cooke, Team Exergy, at 0:36

Behavior! Some have it! Some don't!

Animal behavior has a lot to do with genetic or hereditary basis that is controlled by an organism's DNA.

The anatomical aspects of both the nervous and endocrine systems are chiefly determined by genetic composition. The two systems are responsible for most of the behavioral pheneomena.

In general, an organisms's behavior is principally an expression of the capabilities of its nervous system, modified to various extents by its endocrine system.

Behavioral development is often influenced by experience. This modification of behavioral patterns through an organism's particular experiences is called learning.

For example, its spring, some birds transmit their species-specific song to their offspring solely by heredity, while others, must experience the singing of the song by others in order for them to acquire the song!

Both inheritence & learning are therefore fundamental in the determination of behavioral patterns. No question, inheritance determines the limits w/in which a pattern can be modified.

In higher developed animals such as man, there are fewer purely inherited limits, permitting learning to play a significant role in determining behavior.

Yesterday was perhaps the first really nice day of 2011. There where many out on the roads!

You want to social, so you look at them and wave! Then you see someone up the road, as you reel them in, you note the cycling behavior. This time of year, white legs, white arms really stand out! You can see them from afar!

OK! That explains what I saw yesterday on my out & back. As in golf, don't watch the moves of others when they are playing, or watch the 80% of skiers who do care, it will drive you mad!

Team Exergy - San Dimas, CA. Matt Cooke 2nd GC!

At the presentation in Boise, ID Team Exergy was introduced as a neo-pro team. If they keep this up they won't be called that for very long. They have gone 1 & 2 at their first two races.

Looks like the team is going to have a great season.

Matt Cooke takes 2nd GC behind Ben Day!

www.podiuminsight.com