Women's Road Bike Flat Repair Clinic

LADIES ONLY! CHANGE YOUR OWN FLAT TIRE — ALL ON YOUR OWN — No Charge!
Ladies, learn how to change a flat tire — all on your own! Bring in your whole bike and we'll lend you the tools to fix it — with your own hands. Also, learn some insider tricks for easy repairs.

GIRLS ONLY! Tell a friend! Bring a friend!
Tuesday, September 22, 2009 from 6-8pm @ In Competition Sports







Still Riding!
WEDNESDAY EARLY MORNING ROAD BIKE RIDE @ WEST SIDE YMCA with ride leader Deb Ernst
The weather is beautiful and we're still riding. We decided to keep on riding until the snow flies, so come on and join us. Install head and tail lights and watch the sun come up with us. Believe me when I say it doesn't stay dark for very long and we get in a great ride in before the kids are even out of bed.

Women encouraged! Easy-going, go with the flow men welcome!

Ladies Road Bike Flat Repair Clinic

LADIES ONLY! CHANGE YOUR OWN FLAT TIRE — ALL ON YOUR OWN — No Charge!

Ladies, learn how to change a flat tire — all on your own! Bring in your whole bike and we'll lend you the tools to fix it — with your own hands. Also, learn some insider tricks for easy repairs. GIRLS ONLY! Tell a friend! Bring a friend!

Tuesday, September 22, 2009 from 6-8pm @ In Competition Sports

Still Riding!
WEDNESDAY EARLY MORNING ROAD BIKE RIDE @ WEST SIDE YMCA
with ride leader Deb Ernst
Early Wednesday morning @ 5:30am join a great group of gals and ride, talk, ride, and talk some more... Come give it a try. We will nurture, teach and guide you to improve your riding skills in a comfortable setting. This is a great opportunity to meet other cyclists who love to ride, as much as you do. Women encouraged! Easy-going, go with the flow men welcome!

What's coming up @ In Competition Sports!

Hello!
I hope you are all recovering from a busy, tiring 4th of July holiday weekend. Who sits still nowadays and relaxes, right? Our family goes up north every 4th of July to a family cabin and we run the Mellen Bell Ringer 5-mile run and the kids and grandparents do the 2-mile run/walk. We then eat the Roly Poly lunch (do you know what that is?) in the fire station, watch a very short parade that basically chucks candy at the kids. Then we ride on top of an old fashion fire truck. Now where else but Mellen, WI can you do that? I still have a few piles of clothes in the laundry room and no milk or groceries, so that’s where I’m heading next. I hope you enjoyed your 4th!

WEDNESDAY MORNING RIDE:
Remember we ride on Wednesday mornings at the west side YMCA at 5:30am until 7am. Join us! It’s a lot of fun!

Here is an update on what’s happenin’ at In Competition Sports:
I also post this info on our website www.incompetition.com on the home page/

Happy Summer – going by way too fast!
Deb Ernst

GIRLS ONLY! FLAT TIRE REPAIR CLINIC @ In Competition Sports
Wednesday, July 8, 2008 from 6-8PM
Ladies, learn how to change a flat tire — all on your own! Bring in your whole bike and we'll lend you the tools to fix it — with your own hands. Also, learn some insider tricks for easy repairs. Women Only! Bring a friend! Tell a friend!

IN COMPETITION SPORTS TENT SALE
Saturday, July 11, 2009 from 9-2pm @ In Competition Sports Parking Lot
Tent sale galore! Bike gear — new and gently used for your whole family. You'll find clothing bargains for running, biking, tri-ing and x-c skiing from In Competition Sports. A youth group from Our Saviour Lutheran Church located on Deckner and Henry has been working hard repairing and restoring old bicycles. They will be selling them at the tent sale. They'll also grill some brats; have popcorn, soda and the like. The bikes come from curbside to kind donations and the kids are learning how to give new life after a little TLC. Grab some popcorn, meet the kids and take home some steals and deals!


VIDEO GAIT ANALYSIS AND SPORTS INJURY ASSESSMENTS
Who knew running could be so complicated. Let the professionals from Aurora Sports Medicine help you achieve efficient and painless running or improve your performance by taking a look at how you run. A video gait analysis will reveal any faults in your running form. Weak and inflexible muscles, if stressed by a lot of running over time, can lead to injury or lingering soreness. And even a simple movement such as an excessive arm swing can make a difference by adding precious seconds to your running times. Todd and Corey will evaluate your foot motion, muscle flexibility and strength during normal running. Practicing specific running technique drills will improve your strength, speed, flexibility and balance. Using the analysis to find comfortable -- and productive — footwear will reduce your risk of injury or help any lingering aches and pains.
Come on - be the less injured one!

Join the professionals from Aurora Sports Medicine:
Todd Bruss, Licensed Athletic Trainer and Certified Strength and Conditioning Specialist &
Corey Kunzer, Physical Therapist and Licensed Athletic Trainer
Register today at http://www.incompetition.com/
Clinics are held at Aurora Sports Medicine
Cost: $25 each session and includes a CD of your video analysis.
Limit 15 per session
Coming next week!
Wednesday, July 15, 2009 from 6-8pm
Wednesday, August 19, 2009 from 6-8pm
Saturday, September 19, 2009 from 9-11am
Saturday, October 17, 2009 from 9-11am

Join us for a BIG weekend of FUN!

Hello Ladies,
Join me on Saturday in DC to help me celebrate my birthday doing my favorite thing – riding my bicycle with fun cyclists who love to ride as much as I do, if that is possible!

Door County Triathlon Pre-Race Course Ride & Run & Swim
Saturday, June 27, 2009 @ 9am at Frank Murphy Park, Egg Harbor
We will start riding as a big group and split up naturally by our riding speed. Take a quick transition and run 6 miles on the run course. Follow up the day with a cool down swim or dip. Pack a lunch, your spouse and the kids and we’ll have a picnic in the park. Self-supported event. Need to follow the rules of the road. No charge!


Giant Bicycle Demo Day
Sunday, June 28, 2009 from 12-4pm @ the BC Reforestation Camp
The big rig is rolling in with a truck full of Giant road and mountain bikes for you to take out for a test ride. We’ll have flat repair clinics, a nutrition clinic and a cycling prevention and injury clinic with Corey Kunzer, a PT and L.A.T. from Aurora Sports Medicine Center. Best of all we’ll have great Giant Bicycles at demo day prices.

GIANT Bicycle Demo Day Schedule

Sunday, June 28th, 2009
12- 4pm


12:00-4:00PM

Test Ride Road & Mountain Bikes

12:00-1:00PM

Hands-on Flat Repair Clinic

with expert Mechanic Mark Ernst

1:00-2:00PM

Cycling Injuries & Prevention
Corey Kunzer, Aurora Bay Care Sports Medicine

Physical Therapist & Licenced Athletic Trainer

2:00-2:30PM

Fueling Your Body for Optimal Performance

Joanne Gardner, Nutrition Consultant, MS, RD

3:00-4:00PM

Hands-on Flat Repair Clinic

with expert Mechanic Mark Ernst



Wednesday Early Morning Ride from the West Side YMCA @ 5:30am to 7am
We had a hot steamy ride this morning and enjoyed the camaraderie of riding together. And believe it or not, we DID NOT get wet last Wednesday. We did go home with very dirty bikes from the wet roads to the chagrin of my husband Mark who kindly cleans my bike for me. You now know another rule, if it’s raining at your house; it may not be at the west side YMCA when we start. Well, I will state it look like we were going to get wet and it was tempting to just run, but Gail rode her bike to the YMCA and that was that. We rode! I'm glad we did!

COMING UP!
In Competition Sports Tent Sale
Saturday, July 11, 2009 from 9-2pm @ In Competition Sports Parking Lot
Tent SALE Galore! Bike gear – new and gently used for your whole family. You’ll find clothing bargains for running, biking, tri-ing and x-c skiing. The youth group from Our Saviour Lutheran Church is bringing refurbished bikes after giving them a little TLC. They’ll be grilling brats, have popcorn, soda and the like for you to enjoy. Come check out the steals and deals!

TNR June 23rd. Hot and Juicy

Whew! Record heat and 93 degrees made for a steamer last night for 15 riders. It was only a month ago that the flushed look on everyone’s face was caused by cold.

We have hit the peak of Pea Gravel season and several roads were full of it. A couple flats added to the heat but that all said it was comfortable and everyone went home happy.

This weekend we have the Door County Triathlon Pre-ride. See our website at www.incompetition.com for details.

We also have the Giant Bicycles Team Demo rig coming to the Reforest ration Camp on Sunday 12-4. There are both road and mountain bikes to ride (nice ones too) so come on out. See www.incompetition.com as well for info.

Next Tues, the heat should continue, how sweet is that? See you at 5:30pm SO2

Rain Rain Go Away!

Wednesday Early Morning Ride from the West Side YMCA at 5:30am to 7am!

Many of you will wonder when you get up tomorrow morning if we are riding or not due to the weather forecast! Here's the scoop. If you are leaving your garage to drive or ride to the west side YMCA and it is raining! STOP! We will not START a ride in the rain. If it's just cloudy and kinda looks like rain. COME! Over the years, I've found if you don't ride; it doesn't rain. You are welcome to call me at 434-4531, but I'll probably just tell you to come to the YMCA. If it is raining and I'm now wide awake from trying to make a decision; it's very unlikely I'll be able to go back to sleep, so let's go for a FUN RUN instead. Running is the rain it not that bad and actually kinda fun! We'll meet at the West Side YMCA at 5:30am for a nice run to chat and still get a good workout.

LADIES NEIGHBORHOOD NETWORK!

I'm still working on the neighborhood network and I'd like to hear from more of you to make the list as complete as possible. Just give me your neighborhood and stay on the list. Give me more names to add to the list. Really, let's try it! We have been having great early Wednesday morning rides (two actually) and spontaneously had an early Sunday morning ride, so I know it works.

Here is great training session planned by my niece Ashley that you can join on the east side of Green Bay this Saturday!

Here is her ride and swim training info along with how to contact her:

Hey Ladies!

How about another ride and swim this Saturday June 20th. Meeting at my place: 1004 Clement Street @ 7:00 am. Meeting place is subject to change depending on number of riders. We will ride out to Bay Shore Park (approx. 13 miles), swim for as long as we want and then ride back a different route making it about a 30-35 mile round trip ride. Carry a small backpack with your wetsuit, aqua socks/sandals, small towel and cap and goggles. Remember, everything you bring will be on your back the whole ride. Of course, don't forget plenty H20. Please let me know if you will be joining, so I can get a count of how many to expect. Deb, could you please forward this to the ladies that ride Wed mornings! Thanks! Also, don't forget that there is a ride Wednesday mornings leaving from the West side YMCA at 5:30-7:00 am. It was a blast last week! Any more questions about this ride contact dernst@new.rr.com. Hope to see you all Saturday Morning!!!

Ashley Giese

920-366-0404

ash20hair@aol.com

Ride hard, Train smart!

GIANT DEMO DAY! Sunday, June 28, 2009 from 12-4pm
at the Brown County Reforestation Camp.

Come test ride, test ride and test ride some more... so you find the right bike just for you! Mountain or road or both! Be ready to roll on your new Giant bike at great demo prices. The professionals from Giant will be here to answer all your questions. We'll have flat repair classes, a nutrition clinic, and cycling prevention and injury clinic with Corey Kunzer, a Physical Therapist and Licensed Athletic Trainer from Aurora Sports Medicine Center. Best of all we'll have great GIANT bikes at demo day prices! If you are riding in the Menominee River Century Ride, stop by on your way home. We'll still be ready for you to test a ride! No Charge!

Click here for your rebate coupon...http://http//www.incompetition.com/assets/docs/inCompetitionJun_09Coupon2.pdf

Come to the demo and register to win a Bell Sports Array Helmet.

I'm not free.....I'm expensive

Hello Ladies!

Ladies Only Flat Tire Repair Clinic
Our ladies only flat tire repair clinic is this Wednesday, June 3rd from 6-8pm. Bring your whole bike and a friend. Tell a friend! We want you to feel empowered and comfortable out on the road or in a race knowing you can take care of yourself. Learn how to do it with you own hands. We will provide the tools and the instruction. I highly suggest you clean your chain and derailleurs beforehand or be ready to get messy!

Same clinic is offered: Wednesday, July 8th from 6-8pm.

To clean your bike:
First step: get a rag or several! Find some WD40 or a degreaser. Spray the rag and back pedal the chain while gently running the rag around and around the chain. If you do it too hard the chain may fall off. Then spray the rear cassette and derailleur and get your rag in between each cog just as if you are flossing your teeth with a big rag. Then get in by the rear derailleur wheels, they can get pretty gross. Next, spray the front chain rings and get your rag in there and wipe down the cogs. Now here’s how to get your hands clean.

To clean your hands:
Don’t get your hand wet and rub Dawn dish soap or a strong grease hand cleaner like Goo Gone. Then rinse with hot water.

NEW! Wednesday Early Morning Road Bike Ride from the West Side YMCA by ride leader Deb Ernst
Starting Wednesday, June 3rd from 5:30 to 7am we will be road bike riding. No worries if you never ridden with a group. Just come give it a try! Be willing to ride in a close pack and push yourself a little. We will nurture, teach and guide you to improve your riding skills in a comfortable setting. This is a great opportunity to meet other cyclists who love to ride, as much as you do.
Road bikes with clipless pedal and shoes and of course a helmet are required.
Maps will be provided if you find yourself unable to keep up or stay with the pack.
Women encouraged! Easy-going, go with the flow men welcome!

Ladies Neighborhood Network
We would like to create a neighborhood network of women who are avid road riders, are just getting into road bike riding or best of all LOVE TO RIDE! I feel the best workout partners are the ones that live right in your neighborhood. Let’s start a network and create workout groups right in your neighborhood All it takes is for someone to take the ball and organize a ride, run, or swim. The beauty is if it’s you, you get to pick the day, time and mode of human power, be it a long run, long ride or group swim at a local YMCA. Be it early morning, after work or on the weekends, you get to decide. Send out and email to your group or the whole group and let us know the where, when and how long. I suggest if it’s not a no drop ride or run and you would like the group to naturally break into riding or running abilities, then you should provide maps and a cue sheet.
Here is a great resource: www.mapmyride.com

Please email me your neighborhood and I will then put together an email list of who lives where.

These are our neighborhoods:
Ashwaubenon
West Side Green Bay/Suamico
East DePere
West DePere
East Side Green Bay
New Franken/Luxemburg Casco

Happy Partnering with other women who share the same positive outlook and attitude towards leading an active lifestyle! It makes live so much fun!
Deb Ernst

Hello to Spring from Deb

Hello Ladies!

GIRLS ONLY! CHANGE YOUR OWN FLAT TIRE – ALL ON YOUR OWN
No Charge!
Wednesday, June 3, 2009 from 6-8pm
Wednesday, July 8, 2009 from 6-8pm
Learn about our Ladies Neighborhood Network – connect with women close to home! Ladies, learn how to change a flat tire – all on your own! Bring in your whole bike and we’ll lend you the tools to fix it – with your own hands. Also, learn some insider tricks for easy repairs.
WOMEN ONLY! Bring a friend! Tell a friend!


LADIES! LET’S NEIGHBORHOOD NETWORK FOR TRAINING PARTNERS!
I am a morning workout out person? When do you like to fit your run, ride, or swim in during your busy day? I really love working out early in the morning with my sister-in-law Sarah who happens to live next door to me. No matter how late I head to bed, I always look forward to our workouts. I really prefer to workout and hang with others who share the same positive attitude towards fitness and life. I’m pretty sure I would hit the snooze button a few times or even end up staying in bed if I didn’t have Sarah coming down the road to pick me up. Everyone needs ease and motivation to get them out of bed or out the door and we know it’s always worth every effort. I propose that we create a neighborhood network merging women and mildly tame men who live right in your neighborhood using the wide world of blogs, twitters, emails, and the newly created http://www.newvelo.org/ by Chris Mau, who’s ultimate goal is to connect northwest Wisconsin cycling community in a friendly, fun manner.

Here’s how we can do it!
First, become a member of the new northeast Wisconsin NEW Velo online cycling community where you can connect and meet a diverse group of cyclists that live in our commuinty.

Next, I will create an email database with the names of women living in certain regions of Brown County. For example: Ashwaubenon, West Side Green Bay/Suamico, West DePere, East DePere, East Side Green Bay, and New Franken/Luxemburg Casco. Then someone will need to step in and be the workout planner. The best part as the planner is you get to choose the sport, day, and time that works for you and then invite others to join you. It’s that simple! If you want to ride early on a Sunday morning before church, plan it from a common, central location in your neighborhood. Need to swim train and want workout partners? Email you are going to one of the local YMCA’s on such-a-such day and time and invite others to join you. It’s that simple! The beauty of the pool is you can tailor the workout to meet everyone’s swim ability. Did you know that swimming with others makes the time go by three times faster than alone?

Have you found yourself watching the clock during any of your runs, rides or swim workouts and wondered why only a half-hour has gone by? Try it with partners and you'll be amazed at the fun, motivation and camaraderie there is to be had. This can build into a wonderful connection with wonderfully positive, high- energy women who share the same love of fitness and life as you do! It just takes inititive on your part to get it started. And believe me, it’s worth the effort to find workout partners, but let’s make it easy and find them right in your neighborhood. Give it a try!


LADIES & MILDLY TAME MEN,

NEW! WEDNESDAY EARLY MORNING ROAD BIKE RIDE @ WEST SIDE YMCA starting June 3, 2009 from 5:30 to 7:00am with ride leader Deb Ernst
I love to ride my bike early on a beautiful, sunny, warm morning, so let’s ride together and listen to the birds chirping, dogs barking, and turkeys gobbling while we enjoy the company of other cyclists who love to ride just as much as you do. We know our kids will still be sound asleep as we pedal down the road. Let's start our day with a renewed outlook as we head home for breakfast and the busyness of our day.

New to group road riding? Be prepared to ride in a close pack, ride harder than you would alone, and find the possibility of being dropped as you get in shape and develop riding skills. Just give it a try! Women encouraged and mildly tame men! Maps will be provided. Road bikes, helmets, clipless pedals and shoes required.

Welcome to Spring!
Deb Ernst
In Competition Sports
Website: http://www.incompetition.com/
Blog: http://incomp-deb.blogspot.com/
Phone: 920-465-1510