In Motion: workout of the week with Jaime

 In Motion Training Blog-

Workout of the Week

Warm up stretching. one leged rows, lunges, shoulder press, hamstring curls, sets of 10 on each side, repeat circuit x3. Abdominal: one leg bridge, plank, side plank, (30 sec on each side) sit ups (20), repeat x2.

Jaime warming up with bands

(part of) the world's greatest stretch

Lunges with weights

Sleepyhole and Dismal Dash

While our NC crew got rained out, the sky stayed clear enough in Virginia for some great local racing this weekend...

Sleepyhole Crit- Women's open race and our team six women there! Two cat 4 riders, two cat 3 riders, and 2 elite riders. Seems like a wreck happened in every race and the women's race was no exception (hope you ladies get healed up quickly). Lot's attempts for breaks were made but none stuck. In the end it was a group sprint, and although we tried to get organized it was a little chaotic when Jen (Velocita) jumped for a very early and long sprint. It ended up working out for her because she held it to the line and sent everyone else scrambling. Christine (ABRT) got 2nd and our own Amanda E. got 3rd overall and 1st in her category. Leslie was close behind for 4th overall. Other notable results for our team include our category 4 riders Julie H. and Morgan S. going 1,2 in the cat 4 division (and both placing top 10 overall), and our cat 3 junior Mallory had a great race and finished strong with the pack and 4th withing her category.

Amanda, Morgan, Avanell

Dismal Dash TT-The weather was dismal as always, although not so cold this year as it has been in the past. Amanda E. took 1st place in the women's 1,2,3 category, Brittany (Velocita) placed 2nd, and Ava placed 3rd. In the category 4 race the team was also victorious thanks to a great tt effort by Morgan who won 1st in her category!!

Next race: Jefferson Cup!!

Shamrock Crit and Williamsburg RR

Shamrock Criterium-
Thanks to everyone who came out and raced, watched, or sponsored the race, it was a great day thanks for your support!

Julie K stringing it out in the first lap

The women's race, went something like this... Julie K. started from the gun pushing a good pace and stringing out the pack. After a few laps Kelly (unattached) attacked and got a small gap, taking Julie K, Ali (Velocita), and Francis (SynFit) with her up the road. The reaction from the pack was just a bit too slow and after the chase really started it was too late. The break stuck, attacked each other a few times, then settled in for the sprint. Kelly jumped first just before the 3rd turn, about 400 meters away from the line. She got a gap and held it for the win. Julie reacted immediately but could not quite get on Kelly's wheel so she ended up pulling up the other two women through the corners chasing before everyone kicked it in before the line. SynFit came around at the line, and Julie held on to 3rd. 

Amanda W and the pack after the break of 4 got away

Back in the pack, several more attacks happend with the last resulting in Amanda W. off the front by herself, and she came in 5th. With plenty of people still in the pack, the sprint was well contested, and Leslie showed her skill and strength taking the sprint.

Other really cool things about the race for our team: Jaime raced her first race ever in a tough open field, Morgan finished first for the category 4 racers in her second crit ever, Amanda won a prime and got some bicycle ear rings, and the whole team worked well together for the first race of the season.

Williamsburg Road Race
1, 2, 3 Women- Julie got away in the first lap and stayed away, gaining on her lead every lap until she soloed in for the victory. Amanda attacked later and took Jen (Velocita) with her up the road for second and third respectively. Sarah won the field sprint (4th) with Ava coming in next (5th). Lot's of great team work  during the race which paid off in a great 1,2,4,5 finish for the team.   
3, 4, and Collegiate Women- Morgan represented the team in this race and managed to stay out of trouble in a pretty sketchy pelleton. No breaks got away, so she got into position for the field sprint and came in 4th overall, 2nd for category 4 women! Great race, Morgan!

Shamrock Crit, 1 week!

Shamrock Criterium is in one week, so you should sign-up now and invite all your friends!

It's a new race in Virginia Beach at Redwing Park, it is a four-corner course  with two wide corners and two tight corners. Because it's at a park it has playgrounds and a dog park, which makes it a great race to bring the family to.

We also have lots of fun primes, from great supporters of cycling like: Trek/Bontrager, Champion Nutrition, Udderly Smooth Chamois Cream, Road Rash Guards, Polar Bottles, Six Nutrition for Men, and Squirt Lube.

The enitre TWR Developmental team will be there and most of the Elite team will be there, too, so we can promise a good women's race. Hope to see you there!







Correction- the women's race has $200/5 ways!!