Armada Racing: Bicycle Team. Central Florida Social, Road & Racing Club

Have more fun and get better results this winter.

2011-12-19T13:10:00.000-05:00

Make 2012 your best year on the bike!

D2 Performance Conditioning

Sessions start January 2^nd

Don't just say that you're going to try. Do it! Sign up and make the commitment to get yourself in the best cycling shape possible before spring arrives.

Block B Performance Conditioning Sessions will focus on Cycling Strength and build into developing Power and Muscular Endurance. We'll get you ready for your spring events and racing season through a combination of hill work, longer duration intervals, time trial challenges and our cycling specific core work and stretching. There is no more complete structured training available, you will see results.

Class Schedule (January 2^nd to March 3^rd)

Mondays - 6:00pm

Tuesdays - 6:30am, 1:30pm and 6:00pm

Wednesdays - 10:00am and 6:00pm

Thursdays - 6:30am, 1:30pm and 6:00pm

Block B - Performance Conditioning

One day of training per week - $148

Two days of training per week - $259

For More on D2 Training>

Horrible Hundred Volunteers Needed

2011-10-31T15:24:00.004-04:00

This just in from Mike Gladwin, 2011 Horrible Hundred Director:

To those of you who have already committed to volunteering THANK YOU. We still need more volunteers to help on the day of the event, before the event and afterward. Any time you can share will help to ensure a successful Horrible Hundred.

There is no limit to the hospitality the Florida Freewheelers will offer our guests or the number of volunteers that are needed. It is our time to shine and welcome the Florida cycling community to the premier cycling event in Florida, The Horrrible Hundred.

In addition to registration and SAG stop duties, we need volunteers in the following areas:
Sunday parking (very early to 8 am)

Sunday pre-ride breakfast (5:30 to 8:30 am)

Sunday post-ride lunch (2 shifts over 10 am to 4 pm)

Sunday clean up and tear down (4-7 pm).

To register as a volunteer please go to www.horrible-hundred.com/hhvolunteer. Be sure to complete the "What are you volunteering for?" area on the form. Include your first and second choices. If you have already committed to a particular volunteer job include this on the form.

This year all volunteers will receive their choice of a unique Horrible Hundred t-shirt or custom Polar water bottle and the pre and post ride meals as appreciation for your volunteer efforts. In addition you can order a custom 2011 Horrible Hundred jersey and/or shorts at special volunteer prices when you register. Check out the 2011 Horrible Hundred web site for details on each of these items.

Any questions please contact me at horriblehundred@floridafreewheelers.com.

Don’t wait, sign up today!

Mike Gladwin
2011 Horrible Hundred Director

It’s only Horrible if you do not volunteer!

2011 Horrible Hundred Familiarization Ride

2011-10-20T18:55:00.000-04:00

Mark Your Calendars!

Saturday, November 19th, Armada Racing will be leading one of several scheduled Pre-Horrible Hundred familiarization rides, for event participants who would like to do a little recon of part of the course, the day before the century ride.

The Armada Pre-HH Ride will be a 40-mile ride which will take us from Waterfront Park (the place where the HH starts), around Lake Mineola, and then through Montverde and Ferndale, where we will climb some of the major "hills" in the area, including The Wall and Buckhill Road, among others, before returning to the starting point, just in time for day 1 of the Expo.

For a MapMyRide route map, click here.

The Armada Pre-HH Ride rolls out at 9 a.m. Saturday, November 19.

Make sure your bike is in good condition (now it may be a good time to take it to your local bike shop for a tune-up), bring plenty of fluids, at least one spare tube, CO² cartridges, a nozzle, basic tools and some form of ID.

We expect participants to be well prepared and be familiar with group riding. This is NOT the type of ride to learn group riding skills. Additionally, our pace will be in the 18-22 mph range, so if you're not able to maintain such pace, please consider joining a slower or shorter familiarization ride, as several will be available.

We will probably make one stop to regroup, but specific details will be decided before the start of the ride.

Last but not least, this is a familiarization ride; NOT a race! All traffic laws must be observed.

So, if this sounds like a ride you'll like to do, come join us Saturday, November 19 at Waterfront Park in Clermont. It will be a lot of fun and a great way to get your Century riding legs ready for the 32nd Annual Horrible Hundred.

Remember, the Armada Pre-HH Ride rolls out at 9 a.m.

For complete event details, other familiarization rides and to pre-register, visit 2011 Horrible Hundred.

2011 Horrible Hundred

2011-09-01T10:16:00.003-04:00

This just in from the folks at the Horrible Hundred:

Greetings Cyclists and Friends,

The on-line registration for the Florida Freewheelers' 32nd Annual Horrible Hundred cycling event is now OPEN at www.horrible-hundred.com.

Join the Florida Freewheelers on Sunday, November 20, 2011 to celebrate one of Florida's oldest continuous rides. We are planning all of the fantastic features you've come to expect about the Horrible Hundred with each of the three route options (35, 70, 100 miles). The century ride hits all seven central Florida
"mountains." All the routes include breakfast before the ride start, rural winding Lake County roads, fun themed rest stops, and a post-ride feast catered by the Oakwood Smokehouse!

Saturday, November 19, will kick off this year's Horrible Hundred with familiarization rides of varying distances departing from Waterfront Park in Clermont, Florida. Following the fam rides you can check in for Sunday's ride at the new park pavilion and visit the vendor expo.

Pre-registration is open now and closes on November 17th. Pre-registration fees are $40. The fees rise to $45 on Nov 19th and Nov 20th registration is $50. Register before November 6th to receive a complimentary Horrible Hundred t-shirt or Polar® water bottle.

You can order custom Horrible Hundred jerseys and shorts when you pre-register as well. Each are $60 and you must reserve yours by October 1st to guarantee delivery.

This year when you visit the web site...

- You'll be able to see who has registered for the event

- There is a display area for vendor partners participating in our Vendor Fair with links to their web sites

- Sizing is available for the custom jersey and shorts check the Apparel page

- Make sure to visit the web page often to catch updates in the Breaking News area

Don't wait, sign up today... it's only Horrible if you miss it!

See you at the Horrible Hundred.

Mike Gladwin
2011 Horrible Hundred Director

My 119-Mile Sunday

2011-08-29T10:44:00.051-04:00

By Luis Hernandez, Jr.

My longest bike ride to date, in about a decade of riding, had been a 112 mile century ride. Several years ago, a group of Armada riders made a wrong turn toward the end of the Horrible Hundred and ended up on a highway, surrounded by fast cars and trucks, which added the extra and intense 12 miles to our century ride.

Centuries have never been my favorite. I just get bored out of my mind and certain body parts hurt for days after a 100-miler. So not really sure as to what possessed me to register for the Lake Monroe Challenge and pick the 125 mile option. It all seems so "doable" while you're off the bike; plans get made and it all sounds like a big, fun adventure.

And if you do it, an adventure it is. Fun? Depending on conditions, not so much.

The weather can add to the challenge, no pun intended, and in the case of the Lake Monroe Challenge, the wind was another factor that just plain sucked. No other way of putting it.

Riders doing the 101 and 125 milers, got on the road at 7 a.m. Early and light enough, but even at that hour, the humidity was unpleasant. Thankfully, once we were rolling, it felt okay, and the small group of riders (between 15 and 20), quickly was cruising at around 22-24 mph. Maybe a little fast for some of the folks in the pack, but the group will pull you along and, if you know how to draft properly, makes the miles go by easily. I believe that most people took their turn at the front, so the first 38 or so miles went by fast and without a hitch. I was feeling great.

After the first SAG stop, we got back on our bikes but, immediately, I noticed that our group had shrunk by at least 5 or more riders. I pulled the whole way from Sanford to the bridge on 17-92 that leads into DeBary. Our small group was strong and we kept a decent pace around the lake and back to the Sanford SAG. At this point I told a couple of the riders that were doing the 125 with me that I was going to stop by D2, where I had left some water bottles, gels and stuff. That was our original plan, but they wanted to go back to the SAG, so I rode by myself to the shop where I refueled, got my fresh bottles and got back on my bike.

So much for the plan. As I turned onto Orange Blvd., I was alone. I thought either the group had already gone by or they were running a few minutes behind. So I just kept turning the cranks. I rode many miles by myself and realized that the "challenge," at least for me, was starting at this point.

About a mile from the turn off of Markham Woods Road onto E.E. Williamson Road, some of the 125-milers caught up with me. Thank God! But these guys were cruising, as a group, at a faster pace than I was, and there was no way for me to be able to maintain it. So I got dropped. But I just kept on pedaling my bike and after about 4 miles I was able to reconnect with the group. By then they had already dropped a couple more riders. I just don't get it. You'd think that people would understand that there's strength in numbers but I guess that was not important at this point. So I just sat at the back and allowed them to pull me for several miles.

At some point our little group stopped so they could wait for two guys that were caught by a traffic light. I thought that was a good idea, and when the two caught up with us, I had to scramble to get back with the pack since those two were doing at least 25 mph versus our 10 or so mph as we got rolling again. This was obviously a dog-eat-dog deal and I figured I'd try to stay with them for as long as I could. At that point, of course, my right foot started hurting like never before. It was not a cramp, per se, but rather felt like it was on fire. I tried to ease the pain by loosening the shoe straps, but the pain would not go away. Then my left foot started doing the same thing. And just to add to the fun, my left quad cramped quite badly, but I managed to get through that little episode.

I knew we still were about 10 miles from the SAG, and the pace was still in the 24 to 25 mph range. Not a killer pace, but with the wind and heat, it felt too fast for my taste. At one point I was pulling down Lake Mary Blvd. at 25 mph and my feet were on fire. By the time we got to Celery Avenue, I was totally trashed and literally pedaling squares due to the pain. And I was riding alone, again. Add a strong head wind and I was barely maintaining 15 mph. Not sure how I made it to the SAG, but so glad it was there. I took my shoes off and Brian Houle gave me a small bag of ice for my feet. That felt GREAT!

Then Chris Williams told me I needed to eat a pickle. I honestly thought he was kidding, as eating a pickle or any other food for that matter, was the last thing I wanted to do at the time. He kept saying that it would help with the cramping. What the heck! I said "Give me one" and I started munching on a pickle. I ate about half of the darn thing and, even though I love pickles, this is not the most appetizing food when the temperature is around 100 degrees and after close to 100 miles. Brian also suggested I drink the brine, but I am sure that's more of an acquired taste, so I chose not to.

Interestingly enough, after a few minutes I started feeling better. My feet were pretty much back to normal and my left quad did not hurt as bad. I checked my bike's computer and realized that I had already travelled 99 miles out of my 125 goal. I thought — and had told Chris — that I was done for the day, and he offered me a ride back to the shop in his truck. But I told him instead I would wait until he got back from taking another rider back to D2. Don't know why, but the thought of riding in the "broom wagon" was something I wanted to delay for as long as I could.

Anyway, since I felt okay, I decided to ride my bike back to the shop. After all, it only was about 5 miles. Of course most of those 5 miles are on 17-92 by Lake Monroe, and I could only imagine what the wind would do to me. But nevertheless, I got back on my bike and on the road. And yes, the wind going around that side of the lake kicked my ass. But I was pain-free and feeling somewhat okay.

I was maybe a couple hundred feet from reaching D2 Cycling Center when I looked at my computer. It showed 104 miles. Wow, "only" another 21 and I would have reached my goal. But tracking back to 17-92 was not an option, especially when I thought about the bridge and the little climb as you enter DeBary. At that point those two were the equivalent of climbing Sugarloaf Mountain... twice. So instead, I made a right hand turn onto Orange Boulevard, feeling ambitious.

I've done D2's Mellow Monday ride many times, and I knew that if I followed that route, I would add another 18 miles to my total. But just the thought of pedaling all the way to Foxspur — the subdivision that marks the halfway point — was like pedaling to California. Besides, I was low on water and overheated. So much for feeling "okay" and "ambitious."

So I made a left hand turn onto Oregon Street instead, and followed that road all the way to Wayside and then International Parkway. I rode International Pkwy. all the way to Lake Mary Boulevard, taking little gulps of warm Powerade along the way, and turned right on Markham Woods Road, then I made another right turn at Markham Road (46A) to track back to the shop. At that point I ran out of Powerade. No worries since I knew there are two convenience stores at the intersection of Orange and S.R. 46, so I headed that way.

By mile 110 I was really starting to feel nauseous and weak, but there was no one to help me and I did not have a cell phone with me. I doubt I would have been able to use the phone properly in the state I was in. Funny how your mind starts acting up when you're exhausted. Well, it's funny now, after the fact... sort of. Anyway, I just dug deep and kept on turning the cranks trying to maintain 15 mph. That's all my body could muster. Not that I was trying to go fast for the sake of speed. I just wanted the ride to be over! I made it to the gas station and went inside to buy something to drink, as well as a gallon of cold water.

I paid the dude at the cash register and almost felt like promising him that I would be a better man, once my cycling ordeal was over. I was that messed up and probably having an early onset of heat stroke. Or a heart attack. I dunno. But I just paid for my water and went outside where I sat on the curb pouring cold water over my head and feet. That felt great.

After a few minutes I got back on my bike and started the last few miles back to D2. I kept looking at my computer knowing that there was no way I was going to complete 125 miles. But I was so hot and tired that there was no way I was going to go back down Oregon Street, up Wayside and back to International just to add more miles. I was not afraid of collapsing as much as I was afraid of dying, at that point.

So I went back to the shop hoping that between Oregon Street and Monroe Road there would be some sort of rift in the space-time continuum that would make my bike's computer leap ahead a few miles. Obviously, that only happens to the starship Enterprise, because by the time I made the right-hand turn into D2's parking lot, my CatEye computer only showed 119.85 miles with a total ride time of 6 hours 21 minutes. Average speed for my Sunday adventure was 18.8 mph.

Do I ever want to attempt one of these challenges again? I can tell you now, from the comfort of my air-conditioned home, while in my pajamas, after taking a refreshing shower and 100% hydrated... absolutely!

But seriously, right before we rolled out at 7 a.m., David Houle introduced us to the people we were doing this ride for. The August 28, 2011 Lake Monroe Challenge was a benefit ride for Charlie Vadala who has pancreatic cancer, and his wife, Diane. Charlie and Diane have been together for more than 30 years.

I spoke with Diane after the ride and she told me that they're trying to raise money so Charlie can go to Holland for a medical treatment which, if successful, could allow Charlie to live a little longer, maybe two or three years. When you hear these stories, at least I can't help it but be humbled by the fact that all I have to worry about is a Sunday ride where I was exhausted and concerned about mileage, while other folks on our planet have to deal with real challenges.

I know that we, individually, cannot solve all of the world's problems, but we can help others with a few dollars. As Diane mentioned, even $1 makes a difference. So thank you to all the wonderful people who supported the Lake Monroe Challenge, from participants to sponsors to volunteers, and of course to David Houle of D2 Cycling Center, who hosted the event. They are all heroes, in my opinion, for helping Diane and Charlie, and I was honored to be part of this event.

If you would like to learn more about Charlie and Diane, please visit the Charlie Vadala Cancer Trust Fund website.

New Book: "Team 7-Eleven"

2011-08-17T10:19:00.016-04:00

By Luis Hernandez, Jr.

Just heard about this new book, which should be available sometime in September 2011. Titled Team 7-Eleven | How an Unsung Band of American Cyclists Took on the World—and Won.

Authored by Geoff Drake, with Jim Ochowicz, the book promises to tell the story of how Team 7-Eleven was formed, how two cycling enthusiasts were able to get a great sponsor, and put together a solid group of the best American amateur cyclists and shaped Team 7-Eleven into a European-style cycling team.

Follow the stories of how the careers of American cycling superstars Andy Hampsten, Davis Phinney, Bob Roll, Ron Kiefel, and many more, were launched.

Book Excerpt: Team 7-Eleven | How an Unsung Band of American Cyclists Took on the World—and Won

CHAPTER ONE

IN 1980, THERE WERE EXACTLY FOUR PROFESSIONAL BIKE RACERS IN AMERICA.

This was not surprising, given that there were no professional events for them to compete in.

Professional cyclists in Europe came up through a series of amateur teams, eventually earning a coveted spot on a prestigious international squad like Renault-Gitane or TI-Raleigh. But to become a pro in America, you didn't need a team. In fact, you didn't even need a bike. You only needed to fill out a one-page form.

Nowhere on the form were you required to state your qualifications, race wins, or years of experience. In a few weeks' time, a hand-typed piece of paper would make its way through the mail from a small office outside Philadelphia. For a fee of $35 and the cost of a stamp, you could become a pro cyclist.

This document would state, in essence, that you were eligible to compete in the Tour de France. That is, if you could find a team willing to have you.

No one would ever claim that cycling in America was a lucrative career. Amateur riders, while more abundant than pros, lived in a state of near poverty; if they earned too much, they would be classified as professionals, making them ineligible for prestigious events like the Olympics. The very best riders — those who placed consistently in, say, the top five — could expect to make at most $250 per race. In the course of a long season, a top rider could expect to make $3,000. These meager winnings would often be accompanied by supplemental prizes, typically samples of the local fare — a jar of honey, apple cider from a nearby farm, a gift certificate to a local shop.

Overhead was considerable. One handmade racing tire, made of silk and latex, cost about $30, and a rider would need 15 to 20 of those tires to get through the year. Then there was clothing ($300), a bike ($1,500), food, travel, lodging, and of course the mountainous quantities of food needed to sustain 20 to 30 hours of training per week. All told, for an investment of 10,000 miles of training and an equal amount of driving, a rider would enjoy the annual earnings of a gas station attendant.

But this was not an equation that a top rider computed or even cared about, for he was doing the thing he loved best. He would train 750 hours a year, ride in every kind of weather, and undergo inestimable pain. He would wash his own clothes, maintain his own bicycle, drive through the night to get to the next race, or suffer the ignominy of sleeping on a friend's floor or in the back of a van.

While his body, ravaged by a burn rate of 10,000 calories a day, yearned for wholesome food, he would eat at McDonald's to save a few dollars. Nor could he expect much in the way of fame or notoriety. While professional riders in Europe were feted as national heroes and celebrated on the front pages of prestigious sports newspapers, like France's L'Équipe and Italy's La Gazzetta dello Sport — papers with hundreds of thousands of daily readers — bike racers of any kind in America were an oddity, members of an esoteric fraternity that existed on the weird fringes of the sporting world.

Instead of putting a race in public view, the emphasis was on reducing the potential nuisance to traffic and inconvenience to the community. It was not uncommon for races to take place at 7 a.m. Sunday in the parking lot of an industrial park. The few spectators were most likely friends and relatives of the cyclists. Cycling in America was the quintessential never-heard-of-it sport.

For a young Davis Phinney, pro cycling was something exotic and alluring, a sport he had read about in coveted issues of Miroir du Cyclisme, a famous French racing monthly. As a teenager, he stacked the dog-eared magazines like cordwood in his bedroom, poring over them late at night, trying to divine the essence of the handlebar-banging style of his hero, world champion Freddy Maertens. It was nearly all he could think about.

Phinney's attraction to cycling had come in an epiphany. When he was 15, he went to see a bike race with his father in downtown Boulder, Colorado. As he leaned on the race fencing, his experience was visceral, like nothing he had ever witnessed, a symphony of color and noise that prompted a simple, life-changing declaration. "I just got on my 10-speed and said, 'I'm going to be a bike rider,'" Phinney said. He was very nearly alone in his obsession. "I was the only bike racer in a high school of 200 students."

Ron Kiefel, of nearby Wheat Ridge, Colorado, also felt the gravitational pull of cycling, but for entirely different reasons. As a teenager he struggled with the typical frustrations of adolescence and had tried all the usual sports — baseball, basketball, track — with disheartening results. His father owned a small bike shop, and Kiefel started riding for pleasure and escape. Soon he found himself going out for a trip around the block and coming back six hours later.

At these moments, the world seemed large and limitless. Cycling was an easy pleasure, an elemental source of enjoyment unlike anything he had known, and it helped him overcome the social awkwardness he had been feeling. It was, in short, a form of salvation. "It kept me out of serious trouble," he said. "All of a sudden I wanted to take care of my body — and race."

Title: Team 7-Eleven | How an Unsung Band of American Cyclists
Took on the World—and Won
Publisher: Velo Press
ISBN-10: 1934030538
ISBN-13: 978-1-934030-53-0
Release date: September, 2011.

Are you ready for a challenge?

2011-08-02T08:49:00.009-04:00

D2 Cycling Center and Armada Racing are teaming up to bring you the first Fundraising Cycling Event of the fall century season. OK, it's not fall yet but the heat and humidity of late August will make this event that much more challenging.

The Lake Monroe Challenge has 4 routes to test the endurance of just about any road rider. A 39 mile beginners challenge, a metric century, a full century and the '125 For Life' Challenge ride.

Ride start and finish will be at D2 Cycling Center in Sanford. Help us raise funds and get breakfast, refreshments en route, smoothies, music, prizes, food at the finish and a nifty T-shirt.

Register for the Lake Monroe Challenge now with BikeReg or go to the D2Cycling website for more information and route maps.

You're not that "Pro..."

2011-06-23T16:35:00.003-04:00

We see it at the end of every race... the winner thrusts hands skyward (prominently displaying their sponsor logos) in celebration of the effort of the team and success of the day. After lining up with 130 other riders and spending a hard day in the saddle they have not only survived but emerged victorious!

Like team cars and contracts... some things are truly “Pro” and have no place in group rides. Both hands off the handlebars in the middle of a social peloton is just asking for trouble. I don’t care if you feel confident enough to arm-synch the YMCA song while riding, you should go to the back of the group to remove your arm warmers, mess with your shoes, clean your sunglasses, or whatever else you're doing because you are not really focused on the road.

This is more than just a good idea or group ride etiquette, it is actually a law. Florida Statute 316.2065(7) states that ‘Any person operating a bicycle shall keep at least one hand upon the handlebars’.

So, if you win a race, feel free to celebrate in front of your fellow cyclists. Otherwise, keep your hands on the handlebars showing the other riders in your group ride that you respect their safety and well-being.

Calling Unattached Racers!!!

2011-06-16T12:04:00.005-04:00

Do you like to go fast? Have an interest in racing? Read on...

D2 Cycling and Armada Racing are joining forces to bring more athletes into the fold and reinvigorate Armada Racing for the 2012 racing season.

This call goes out to all athletes that like to train, race and have fun doing so... cyclists, runners, triathletes are all welcome. Misery loves company so why limit ourselves. So, if you are currently an unattached racer or have been sitting on the sidelines as a racer wanna-be, now is your chance to get on a team and race formally. We will be holding a team and racing informational meeting BBQ at 4pm on Saturday, June 25th at D2 Cycling center.

Why join a team? Training and racing is hard enough... why do it alone?

The goal of Armada Racing is to benefit it's team members through special team training events, discounted coaching/training sessions, group rides, social events, Free participation at Armada Racing events, special team discounts through D2 Cycling, bulk buy program on Argon 18 bikes, and more.

Contact Coach David at D2 Cycling d2cycling@cfl.rr.com to RSVP or for more information.

2011 TT#3 is in the books...

2011-06-05T14:30:00.004-04:00

It may have been warm and muggy this morning but the wind was calm and that made for some great weather for the racers that lined up to take part in the Armada TT race #3 of the 2011 Armada TT Series.

We had another great turnout for our race against the clock down the 4.1-mile Lake Mary Boulevard course. We had a nice group of riders that came up with Kyle's Bike Shop out of Orlando which loaded up our beginner Mens division. Not to be out done, several new faces showed up and made for a nicely represented beginner Womens division as well as several participants who time trialed the old-fashioned way; on stock bikes.

A big thanks goes out to our Armada Racing members, who volunteer their time to insure all participants have a fun and safe race, and to D2 Cycling Center which provided the Gift Certificates and other prizes for this event.

We're going to take a little break over the summer, but the second half of the Armada TT Series, is tentatively scheduled for the first Sunday in September, October and November (9/4, 10/2 and 11/6) mark your calendars now and make plans to participate.

USCF Men

3rd - David Dixon : 1st - Adam Goldstein : 2nd - Jason Brands

Beginner Men

1 st - Phillip Gagnon : 2nd - Shaun Fanaik : 3rd - Dylan Parrish

Juniors (15-17)

1st - Joshua Houle

Beginner Women

2nd - Michelle Mayes : 3rd - Lizette Mantilla : 1st - Becky Quinn

Full Results Page

Law Enforcement Official of the Year: Gary Borders, Lake County Sheriff

2011-06-04T22:01:00.001-04:00

LEESBURG - The Florida Bicycle Association (FBA) presented Lake County Sheriff Gary Borders with the Law Enforcement Official of the Year Award at the Lake~Sumter MPO Governing Board meeting held today April 27, 2011 in Leesburg Florida. Tim Bustos, Executive Director of FBA was on hand to present the award to Sheriff Borders.

Hundreds of boys and girls have learned to ride bicycles safely thanks to Sheriff Borders and the Lake County Police Activities League. The Lake County PAL program is exactly the kind of life-skill training the FBA would like to see at PAL programs throughout the state. Too often, children receive bicycles as “toys.” Once they’ve learned to pedal and balance, they rarely receive any additional training. Sheriff Borders has done a remarkable job of closing this gap, simultaneously strengthening ties between the Sheriff’s department and the community, and reducing the likelihood that these students will become crash statistics.

FBA is charged with advocating a bicycle-friendly Florida. FBA was incorporated in 1997 for educational and charitable purposes and is a not-for-profit, tax-exempt corporation under Section 501(c)(3) of the Internal Revenue Code. FBA’s mission is to inspire and support people and communities to enjoy greater freedom and well-being through bicycling. FBA’s vision is a state where people of all ages see bicycling as an enjoyable, practical and safe activity and transportation option, and where all who lawfully use the roadways, motorists and bicyclists alike, respect and appreciates each other's use.

FBA is supported by membership dues and grants for safety education and both bicyclist and motor vehicle driver awareness programs. At the annual meeting each year FBA recognizes people, communities and agencies around the state for their outstanding contributions to a bicycle friendly Florida.

Are you ready? Armada TT #3 is June 5th.

2011-05-29T16:26:00.002-04:00

Armada Racing will be hosting the third TT in a series on June 5th!!! Now is the time to get off the sidelines and put yourself to the test.

The TT is, once again, being held on a 4.1-mile stretch of East Lake Mary Boulevard. This is a non-technical, point-to-point flat course (no turn-around) with the first rider starting at 8:30 am. All you have to do is register, line up, and go! On-site registration starts at 7:30 am. Registration and parking for the event will be in the Eastern most portion of the Invacare parking lot. Please respect the property, landscaping and clear your own garbage when you leave.

The start line is east of the corner of Ronald Reagan Blvd., just past the RR tracks. The finish line is near Canyon Pt. Rd. (Both Start and Finish lines will be clearly marked). Whether you are a beginner or an experienced rider, you have to give it a try. TTs are one of the safest disciplines of bicycle racing.

Entrants for the Men and Women categories must have a current USCF or USAT license. Day-of-event registrations without a valid USCF/USAT license may purchase a one-day license for $10 (also available online). Online registration will open soon, please stay tuned.

2011-05-26T22:04:00.002-04:00

http://www.floridacycling.com/flyers/PAL11.pdf

PAL Omnium June 18 and 19 in Ferndale. Road race will include Buck Hill Rd, makes for good racing and viewing as they take on the steep climbs.

New 2011 Armada TT Sponsor

2011-05-03T18:46:00.006-04:00

Special thanks to our newest sponsor... Mark Marshal and the folks out at South Lake Bicycles! Mark has been servicing the cyclesport and multisport community since 1995 with excellent products, professional maintenance, coaching and fit services.

The shop is located at 121 West Washington St. in Minneola, and can be reached at 352-394-3848 or online at SouthLakeBicycles.com.

Make sure you give a shout out to Mark and thank him for his continued support to our sport.

Race Results - Time Trial #2

2011-05-01T12:05:00.017-04:00

What a great day for a time trial! OK, there was a headwind for 80% of the course and that did knock the average speeds down about 3mph across all divisions... but temps were cool and the sun was out, so 2 out of 3 is not bad.

Men (USCF)

Adam Goldstein (1st) - David Dixon (2nd)

Juniors (12-17)*

Abimelec Frias (2nd) - Joshua Houle (1st) - Dustin Collison (3rd)

* Start time recording error. No Change in Standings.

See full results page for corrected average speed.

Junior (11 & Under)
Anairis Arredondo (2nd) - Maria Florez (1st) - Connor Dargis (3rd)

Women (Beginner)

Becky Quinn (1st)

Men (Beginner)*

Pictured - Robert Kornhaus (2nd) - Jeff Macke (1st) - Jim Bedow (3rd)

Corrected - Robert Kornhaus (3rd) - Theodore Baun (1st) - Jeff Macke (2nd)

* Start time recording error, resulting in a change of Standings.

See full results page for corrections.

Full Results (Corrected):

New Parking, Same Start/Finish Locations...

2011-04-28T11:44:00.003-04:00

We have secured better parking for the 2011 Armada TT Series... thanks to the folks at Invacare Florida. We have been given permission to use the East most portion of the front parking area at their 2101 East Lake Mary Boulevard location for our races this year. Please make every effort to respect their parking area, landscaping and so on, such that we are allowed the continued use if their property. Looks like we're going to have another great day for racing, with temps in the low 70's and a slight headwind from the east at race time.

Time Trial #2 May 1st

2011-04-22T17:43:00.004-04:00

A week from Sunday, May 1st, we have the 2nd in Armada Racing TT series. Again using the same course on Lk. Mary Blvd. near the Sanford Airport. http://www.mapmyride.com/routes/view/4938253 A non-technical flat course, if you have never done a time trial and want to, give this one a try. Categories for riders in junior, beginners men and women, USAC men and women, with prizes 3 deep in each. Registration fee of $10 for preregistered and $15 day of, opening 7:45am. We have parking available again at the start area or next door at Invocare. Bikereg will open Apr 23rd, sorry for the delay,

http://www.bikereg.com/events/register.asp?eventid=13341

2011 Armada TT #1 - Results

2011-04-17T08:49:00.006-04:00

April 10, 2011 - Cool temps and calm conditions helped make it a great day to TT in Lake Mary. A special thanks goes out to all the racers who came out to our inaugural event of 2011. We had 15 racers line for the 4.1 mile race along the Eastern and more open stretch of Lake May Boulevard.

PAL Lake County had a great group of Juniors that showed up to get their race on. We also had a number of participants in the Men USCF category, beginner Men and Women, as well as Women USCF.

Gift certificates, water bottles, sunglasses and other prizes were made available by event supporters D2 Cycling Center & South Lake Bicycles.

Armada Racing would like to thank the racers, parents, sponsors, coaches and the local businesses that help make these events possible. Not to mention the Armada Racing members who volunteer their time and efforts to insure all participants have a fun and safe race.

And the winners are...

Men (USCF)

Adam Goldstein (1st) - David Dixon (2nd)

Women (USCF)

Zoe Mullins (2nd) - Michelle Blake (1st) - Diane Blake (3rd)

Men (Beginner)

Theodore Baun (2nd) - Zach Musselman (1st) - Jeff Macke (3rd)

Women (Beginner)

Lauren Dixon (1st)

Juniors (11-17)

Nicole Kornhaus (3rd) - Tate Harper (1st) - Dustin Collison (2nd)

Junior (10 & Under)

Brandi Collison (1st)

Armada Racing Time Trial Series

2011-03-18T21:04:00.003-04:00

We have the 2011 Time Trial Series on the schedule and ready to roll out. The first date is Sunday, April 10th at 8:30am. Again using the same course on Lk. Mary Blvd. near the Sanford Airport. http://www.mapmyride.com/routes/view/4938253 A non-technical flat course, if you have never done a time trial and want to, give this one a try. Categories for riders in junior, beginners men and women, USAC men and women, with prizes 3 deep in each. Registration fee of $10 for preregistered and $15 day of, opening 7:45am. .USA Cycling permit pending.

Dates: April 10th, May 1st, June 5th

More info forthcoming shortly

Online pre register at
http://www.bikereg.com/events/register.asp?eventid=13103

March 27th Armada "Disney" Ride

2011-03-12T14:40:00.003-05:00

Mark your calendars!

Sunday, March 27th. The Armada will be hosting one of our popular 50ish-mile rides through the Magic Kingdom and over the hills of West Orange county.

We will roll out at 8:00 AM from the Wal Mart parking lot located at 10500 West Colonial Drive in Ocoee (across from Health Central). Be sure to bring plenty of water or sports drinks, some basic tools and an extra tube, just in case. And you may also want to bring some cash, in case we decide to SAG at a gas station or convenience store along the route.

If you have not done this ride before, you need to. We will ride within a few feet of Space Mountain, the Contemporary Resort (sometimes we make a pit stop there), under several Monorails and see many other Disney landmarks. After exiting Disney property, we head toward West Orange County for some nice roads and rolling terrain.

Although there are a couple of areas that lend themselves for putting the hammer down, this is a social ride and we regroup at a couple of spots. Having said that, it is a good idea to print out the route map, just to be safe. But please keep in mind that, although this is a social ride, it is not intended for beginners. In other words, group riding skills are necessary, you must be able to ride in a pace-line at speeds between 18-22 mph or more, and you must have endurance for at least 50 miles.

We meet at 7:30 am and roll out at 8:00 am. After the ride we hang out at Starbucks for about an hour.

Hope you can join us for a great ride!

&amp;amp;amp;amp;amp;amp;lt;br&amp;amp;amp;amp;amp;amp;gt;&amp;amp;amp;amp;amp;amp;lt;a href="http://www.mapmyride.com/routes/view/1339587"&amp;amp;amp;amp;amp;amp;gt;Disney 50&amp;amp;amp;amp;amp;amp;lt;/a&amp;amp;amp;amp;amp;amp;gt;&amp;amp;amp;amp;amp;amp;lt;br/&amp;amp;amp;amp;amp;amp;gt;&amp;amp;amp;amp;amp;amp;lt;br&amp;amp;amp;amp;amp;amp;gt;&amp;amp;amp;amp;amp;amp;lt;a href="http://www.mapmyride.com/routes/?location=Apopka, FL"&amp;amp;amp;amp;amp;amp;gt;Find more Cycling Routes / Bike Rides in Apopka, FL&amp;amp;amp;amp;amp;amp;lt;/a&amp;amp;amp;amp;amp;amp;gt;&amp;amp;amp;amp;amp;amp;lt;br&amp;amp;amp;amp;amp;amp;gt;

Overweight?!?

2011-02-02T05:14:00.000-05:00

by David Houle

Just for kicks I went online to one of those BMI calculators, entered my sex, height and weight. And the results: I’m overweight.

This did not necessarily surprise me. Not because I’m overweight, but because the BMI calculation for an individual is not a good measure of health or fitness but rather, as developed almost 200 years ago, a gauge for weight and obesity in a society. Unfortunately, because it is fairly easy to calculate it has become the default measure of personal trainers, doctors, health organizations, the government and yes, even insurance companies.

In general the BMI can be interpreted:

BMI: 17.0 or less = Dangerously Underweight
BMI: 17.0 – 18.4 = Underweight
BMI: 18.5 – 24.9 = Normal
BMI: 25.0 – 29.9 = Overweight
BMI: 30.0 – 34.9 = Moderately Obese
BMI: 35.0 or higher = Severely Obese

The BMI is a better tool than just body weight to determine health but fails to consider several key factors that can throw athletes into the Overweight category (or higher). For example, hydration, bone density, and musculature are not taken into consideration with BMI so a gym rat with a 4% body fat could be “Overweight” by BMI but a sedentary person with 25% body fat can easily fall into the “Normal” range.

Still referring to the general, Athletes will typically have better hydration, thicker and heavier bones, more muscle mass, make better dietary and lifestyle choices in relation to the population at large. As such, we have to be careful with the labels as applied from dividing a person’s weight by the square of their height, and focus on more specific measures such as Body Fat%, Heart Rate, Blood Pressure, Motor Coordination, Flexibility, and Muscle Strength in determining the health and fitness of an individual.

Knowing your BMI may be an appropriate starting point for a weight loss plan, as a way to maintain a healthy weight, but is lacking when a person makes the conscious effort and transforms towards an athletic lifestyle and has been training for a period of time.

At 41 years old I may not be the most fit guy out there, but my body fat is at about 10%, my resting heart rate is 56, my blood pressure is 100/62, and I can go all day on the bike.

For this “overweight” cyclist the label still stings a little.

About the Author...

David Houle is a USA Cycling Level 2 Coach, ISSA Certified Fitness Trainer, a Certified Cycling Instructor with the League of American Bicyclists and holds two certifications from the United Bicycle Institute in bicycle repair and maintenance. Coach Houle enjoys working with cyclists and multi-sport athletes that have the desire to take it to the "next level."

He provides specialized training plans, group and individualized coaching sessions as well as general information articles on Training, Nutrition and Maintenance for cyclists and cycle sport athletes.

Details of his services can be found on his website: http://www.d2cycling.com/. Articles and other information can also be found on Facebook: D2 Cycling.

Confidence

2011-02-01T10:50:00.002-05:00

By Joe Friel
For more articles and information, visit JoeFrielsBlog.com

I believe that the most important thing an athlete takes to the start line on race day is confidence. It may even be more important than fitness or form.

There are several things I do to help build confidence in those I coach. But the bottom line is that it has to come from inside. I can’t instill it; I can only encourage it and provide an on-going training experience that fosters it.

Here are two little things I’ve learned along the way about how athletes can build their own confidence.

"Build a bank account of successes."

One of the things you can do to promote self-confidence is to build a bank account of successes. It’s easy. Every night when you go to bed, after you’re turned out the lights, you have the only time in the day when there are no external interruptions. This is a good time to run a quick check of the things you did that day in training. Find one thing you did well. It may not seem like a big deal. Maybe you climbed one hill well or had a good set on intervals. Relive that moment several times until you fall asleep. You just made a deposit into your confidence bank account.

Some of the deposits will be big, some will be small. But your account needs to grow each and every day. The week of a race you can start making withdrawals. Any time you feel a bit of anxiety about the upcoming race go back and pull one of those vivid success memories out of your account. Relive it. When the little voice in your head says you can’t do it make another withdrawal immediately. When someone expresses doubt about your chances of success make a withdrawal. When you step to the starting line make a withdrawal.

Never deposit the bad things or unwelcome moments in training. Never. Let them go. They’re trash. Stay focused on the positive experiences. Deposit only them in your account. Withdraw only them.

"Act as if you are confident."

The second thing you can do to boost confidence and therefore performance is to “act as if.” Always assume the posture and disposition of a confident athlete. Always. Act as if you are confident. You’ll be amazed at what that does for your confidence.

So how does a confident athlete act? Look around and find athletes who exude confidence. What do they do and say that’s unique? Study them. What you will probably find is that they stand tall and proud. Their heads are up. They look people in the eyes when talking. They don’t denigrate others to try to elevate their own self-esteem. They move slowly, precisely and fluidly. Like athletes. It’s obvious they think of themselves positively.

Now you may not feel that way all the time but act like it anyway. Fake it till you make it. It’s remarkable how taking on the posture and demeanor of confidence breeds confidence even when you’re not feeling that way. It’s not possible to be confident with a defeated posture and demeanor. It’s like saying “yes” while shaking your head “no.” The two don’t go together.

So that’s the conversation I have with the athletes I coach when they need to build confidence. I’ve seen it work. Give it a try.

About the Author...

Joe Friel has trained endurance athletes since 1980. He is the author of ten books on training for endurance athletes, including the popular and best-selling Training Bible book series. He holds a masters degree in exercise science, is a USA Triathlon and USA Cycling certified Elite-level coach, and is a founder and past Chairman of the USA Triathlon National Coaching Commission. Joe is also the founder of TrainingBible Coaching.

Smooth Operator

2011-01-26T20:32:00.006-05:00

by David Houle

Indoor trainer time can be a monotonous grind, so why not plug some variety to your routine and add some one-leg drills?

Out on the road, with varied terrain and lots of stuff to focus on, it is very easy to fail to perceive "dead" or "flat" spots in our pedal stroke. However, on a stationary trainer, we can really concentrate on pedaling a smooth-effort, 360-degree circle with both legs. Adding one-leg drills to your indoor training, will increase your strength, smooth out your stroke, improve power transfer, and help make you a better rider.

Next time you're on the trainer and want to try something different, do the following drill:

Warm up for 20 minutes pedaling with both legs while maintaining a cadence at or about 100.
Shift to an easier gear (53/23 should do).
Unclip your right foot and hold it clear of the crank/pedal.
Continue pedaling with your left leg for one minute and shift so you can hold a 85-90 cadence.
Pay attention to your pedal stroke and focus on smooth transitions between the push and the pull phases of the stroke.
After one minute re-clip your right foot and pedal with both feet for one minute.
Unclip with the left foot and repeat the drill.
Repeat this left-both-right cycle five times.

As you become accustomed to the exercise and get smoother with your pedal stroke, up the one-leg time to 2 minutes, then 3, and so on. By the time you’re back out on the road in the Spring, you’ll be smooth.

Coach David

About the Author...

David Houle is a USA Cycling Level 2 Coach, ISSA Certified Fitness Trainer, a Certified Cycling Instructor with the League of American Bicyclists and holds two certifications from the United Bicycle Institute in bicycle repair and maintenance. Coach Houle enjoys working with cyclists and multi-sport athletes that have the desire to take it to the "next level." He provides specialized training plans, group and individualized coaching sessions as well as general information articles on Training, Nutrition and Maintenance for cyclists and cycle sport athletes. Details of his services can be found on his website: www.d2cycling.com. Articles and other information can also be found on Facebook: D2 Cycling.

Being Slightly Overweight Shortens Life

2011-01-26T05:05:00.004-05:00

From Dr. Gabe Mirkin's Fitness and Health E-Zine
http://www.drmirkin.com/

A review of 19 studies covering 1.5 million people shows that being even a little bit overweight shortens your life and the heavier you are, the more likely you are to die of cancer and heart attacks (New England Journal of Medicine, December 2, 2010).

Two-thirds of North American adults are overweight or obese. Doctors measure overweight with a Body-Mass Index (BMI) number: your weight in kilograms divided by the square of your height in meters. A normal BMI is 22.5 to 25. Having a BMI of 27.5 increases your chances of dying from a heart attack by 50 percent, and a BMI over 40 increases risk by more than 400 percent. Similar increases in BMI apply to death from cancers.

No Such Thing As Healthy Overweight Men

"There appears to be no such thing as metabolically healthy obesity," said Dr. Johan Arnlov, author of a 30-year follow up report of 1800 Swedish men showing that overweight middle-aged men are at increased risk for death and heart attacks, even if they do not have metabolic syndrome or diabetes (Circulation, January 19, 2010). Arnlov and his colleagues checked all the men for metabolic syndrome: high blood sugar, high blood pressure, high blood triglycerides
(fats), low HDL ("good") cholesterol and a broad waist size (40 inches for men, 35 for women).

Metabolic syndrome is the presence of three or more of these risk factors. Follow-up for 30 years showed that the risk of a heart attack was 52 percent higher in overweight men without metabolic syndrome, 74 percent higher in overweight men with metabolic syndrome, 95 percent higher in obese men without metabolic syndrome and 155 percent higher in obese men with metabolic syndrome.

Reducing Overweight A Little Prolongs Life

Being overweight shortens lives because full fat cells produce immune cells that turn on your immunity to promote inflammation that causes diabetes, heart attacks, cancers, arthritis and other diseases. Losing as few as 10 pounds can reduce an over-active immune system to that of a thin person (The Journal of Clinical Endocrinology & Metabolism, June 2010).

Exercise Helps To Prevents Weight Gain

The average person spends a lifetime gaining weight and exercise helps to prevent weight gain with aging. Researchers measured BMI and waist circumference in more than 3,400 men and women and followed them for 20 years. The most-active men gained 5.7 pounds less than those least active, and the most-active women gained 13.5 pounds less than the least-active women (JAMA, December 15, 2010).

Many other studies show that exercising regularly helps to protect even those who continue to be overweight.

www.DrMirkin.com
A personal collection of exercise tips, nutrition advice and timely information for making good decisions about your health care.

D2 Cycling's Escape from Alcatraz

2011-01-12T10:32:00.001-05:00

Join the crew at D2 Cycling Center for this challenge.

Ride the bike leg of the world-famous Escape from Alcatraz Triathlon on D2 Cycling's state-of-the-art CompuTrainer training platform.

From the climate-controlled comfort of D2 Cycling Center you will get to see—and experience—the hilly terrain around San Francisco with the athletes as you ride the scenic interactive video course.

Cost for this session is $20 per person ($12 for program athletes). Refreshments provided.

Reserve your time slot today! Email D2Cycling@cfl.rr.com or on facebook.

D2 Cycling Center | 778 Monroe Road, Sanford
321-363-4930 | www.d2cycling.com