In Competition-Deb

2010-11-11T11:58:00.000-08:00

LEARN ABOUT X-C SKATE SKIING

Wednesday, November 17, 2010 at 6PM
@ In Competition Sports

We will teach you all you need to know about x-c skate skiing. Learn skating techniques, types of equipment and how to get started. We’ll do some dry land drills and watch videos to help make the transition to snow a piece of cake.
Try something new and fun this winter! It’s fast and fun and will take you outdoors into the beautiful snowy woods of Wisconsin. No Charge!

JOINING BIKE SPIN CLASS?
COME LEARN ALL ABOUT BIKE SHOES & PEDALS FOR SPIN

Thursday, November 18, 2010 at 6PM
@ In Competition Sports

We will teach you all you need to know about bike shoes and clip in pedals for spin classes.

Improve your pedal efficiency.
Gain more pedal power.
Ride faster with less effort.
Learn how to clip in without falling over.

We know you’ll love ‘em and want to use them on your bike in spring. You’ll be in great bike shape and a pro at clipping in and out. No Charge!

IN COMPETITION SPORTS
Focus on Women

X-C SKI & TEA FOR WOMEN THIS WINTER SEASON
Let’s ski and frolic this winter in the beautiful woods at the Brown County Reforestation Camp. Classic or skate ski, beginner or advance, young or old, it doesn’t matter. Come meet other women skiers, improve your technique, or be a mentor to beginners. Then we’ll share a hot cup of tea to warm our insides and share our love of x-c skiing in a relaxing, nurturing atmosphere with women who love skiing – as much as I do! No Charge!

All levels welcome! Facilitated by Deb Ernst
ALL SESSIONS are held at the Brown County Reforestation Camp.

Directions: Hwy 41 North. Exit County B (Sunset Beach Road) and turn LEFT.
RIGHT on County IR (Reforestation Road) to the upper parking lot.

SKI & TEA DATES:

Sunday, December 19, 2010 at 2:30pm. (Held snow or no snow.)
If we don’t have snow, come and be informed. We’ll teach the fundamentals of technique by doing some dry land drills and watching videos to make the transition to snow much easier. We believe visualization and repetition help all x-c skiers – beginner to advance.

Dress for the weather – whatever Mother Nature brings us.

DO A SNOW DANCE! JOIN US!
Sunday, January 9, 2011 at 2:30pm
Friday, January 14, 2011 at 9:30am
Sunday, January 23, 2011 at 2:30pm
Friday, January 28, 2011 at 9:30am
Sunday, February 6, 2011 at 2:30am
Friday, February 11, 2011 at 9:30pm
Sunday, February 20, 2011 at 2:30pm
Friday, March 4, 2011 at 9:30pm
Sunday, March 6, 2011 at 2:30 (end of the year lunch)

Thinking Snow!
Deb Ernst

SUMMER 2010

2010-06-16T20:43:00.000-07:00

In Competition Sports hosts
the Door County Triathlon Training Day
THE LAST LONG HURRAH!
The Door County Triathlon is a full weekend of fun and racing!
July 16 — 18, 2010
Join us for a pre-course ride, run and cool down dip/swim in the lake
for our last long training session before the big race!

DOOR COUNTY TRIATHLON PRE-RACE COURSE RIDE & RUN & SWIM
Saturday, June 26, 2010 @ 9am at Frank Murphy Park, Egg Harbor
We will start riding as a group and split up naturally by our riding speed. We'll ride the 1/2 Ironman bike course, 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 and we'll have a picnic in the park.
Self-supported event.
Need to follow the rules of the road.
No Charge!

SPORTS INJURY EVALUATION FOR ANYONE WHO NEEDS A LITTLE TENDER CARE!
Come to In Competition Sports and visit with Pascalle Dumez, an awesome, knowledgeable PT from the Aurora BayCare Sports Medicine Center
Tuesday, June, 22, 2010 from 5-6PM @ In Competition Sports
Tuesday, July 20, 2010 from 5-6PM @ In Competition Sports
Pascalle Dumez will be on hand to help you with any sports injuries, your questions or concerns. She will provide a personal evaluation and offer advice to lead you on the road to recovery. We would like to run thru a good stretching routine. Calling all you guys who never stretch!! Wear comfy clothes! Let Pascalle take away all your aches and pains! — @ NO CHARGE

In Competition Sports
Focus on Women

WEDNESDAY EARLY MORNING ROAD BIKE RIDE @ WEST SIDE YMCA
Started June 2, 2010 with ride leader Deb Ernst

It’s our time to ride from 5:30am until 7am. No one will even miss us at home – they are still snug in their beds!

No worries if you never ridden with a group.Just 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 women cyclists who love to ride, as much as you do.

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

Road bike with helmet and clipless shoes are required.

LADIES BIKE FLAT REPAIR CLINIC
Wednesday, June 23, 2010 - 5:30pm @ In Competition Sports
Learn how to change a flat tire – all on your own!

We’ll lend you the tools to fix it – with your own hands.

Also, learn some easy repairs and riding tips.

Ladies Only! Tell a friend! Bring a friend!

Bring your bike. Please wipe down your bike before the clinic. Take a rag and some WD-40 or citrus degreaser and wipe down the chain and all the working cogs. Get in between the brakes and lastly wipe down the frame and wheels with a new clean rag.

Focus on Women

2010-03-18T21:15:00.001-07:00

It's a great day for ride! Everyday is a good day for a ride!

Wednesday Early Morning Road Bike
Starts: Wednesday, June 2, 2010
Where: West Side YMCA
Ride Time: 5:30am until 7AM

Picture a beautiful, sunny, warm Wednesday morning!
Do you see it? We know our children and even our spouses are still sound asleep in their cozy beds. Well….

It’s our time to ride!

No worries if you never ridden with a group. Just 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! And of course easy-going, go with the flow men welcome!
Road bike with helmet and clipless shoes are required.

Ladies Bike Flat Repair Clinic

Wednesday, May 12, 2010
Wednesday, June 23, 2010
Where: In Competition Sports
Time: 5:30pm

Learn how to change a flat tire – all on your own!

We’ll lend you the tools to fix it – with your own hands!

Learn some easy repairs and riding tips.

Bring your bike.
Please wipe down your bike before the clinic. Take a rag and some WD-40 or citrus degreaser and wipe down the chain and all the working cogs. Get in between the brakes and lastly wipe down the frame and wheels with a new clean rag to make it sparkle.

LADIES ONLY! Tell a friend! Bring a friend!

Women's Road Bike Flat Repair Clinic

2009-09-21T09:21:00.000-07:00

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

2009-08-13T07:39:00.000-07:00

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!

2009-07-06T12:37:00.000-07:00

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!

2009-06-24T12:48:00.000-07:00

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

2009-06-24T07:44:00.000-07:00

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!

2009-06-16T15:00:00.000-07:00

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

2009-05-28T17:13:00.000-07:00

Hello Ladies!

2009-05-28T13:03:00.000-07:00

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

2009-04-27T08:40:00.000-07:00

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

Hello Ladies from Deb

2008-05-21T15:43:00.000-07:00

Hello Ladies!
I'm assuming many of you are as busy, busy as a bee with spring activities, end of the school year events, running here and there, questioning yourself if you shut the garage door, have both pairs of soccer shoes in car, along with the water and snack for the kids. I recommend you don't forget the fleece jacket, because it's been freezing at the fields.

It's time to convince our husbands we need to ride on Wednesday nights. Tell him it's a very, very important weekly meeting you must attend. Let's recruit neighbors, or even hire a babysitter to help us shuttle our kids from activity to activity. Our health depends on it. Ha!

Spring is arriving slowly and we will see sunny, warm weather for great riding - with great women.

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

WOMEN’S WEDNESDAY NIGHT ROAD BIKE RIDE @ 5:30PM

It’s Wednesday! The women’s ride has started. If you are a bit nervous, there is no need to be. Just come give it a try! We have experienced ride leaders at each ride that will guarantee an enjoyable experience for all women! We will nurture, teach and guide you to improve your riding skills in a comfortable setting. This is a great opportunity to meet other women who love to ride, as much as you do. Road bikes & helmets required & we encourage clipless bike shoes & pedals.

IN COMPETITION SPORTS CLINICS SCHEDULE

LEARN HOW TO CHANGE A FLAT TIRE – GIRLS ONLY!
Wednesday, June 4, 2008 @ 6PM at In Competition Sports – No Charge!

Learn how to change a flat tire – all on your own. Bring in your bike, not just the wheel and we’ll lend you the tools to fix it – with your own hands. Bring a girlfriend!

Note: This clinic will be taught by Deb Ernst.

Some women can choose to ride, but only if they already know how to change a flat tire. Ha!

INTRO TO ROAD RIDING CLINIC

Saturday, June 7, 2008 from 9-11AM @ In Competition Sports – No charge!
We will introduce you to the ins and outs of road riding. We will cover riding positions, shifting; spin cadence, climbing, drafting, road etiquette, clothing and gear, pedal systems, and much more. We encourage women to attend. Road bikes are required and bring along riding clothes and gear.

TRIATHLON TRAINING

DOOR COUNTY TRIATHLON PRE COURSE RIDE, RUN & SWIM
Sunday, June 29, 2008 @ 9AM at Frank Murphy Park, Egg Harbor
We will start riding as a 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 and we’ll have a picnic in the park. This training session is unsupported and requires you to be self-sufficient and to follow the rules of the road.

Please forward this to any women you feel would be interested in joining the email database and have them contact me and I will add them to our list.

Women's Ride and Clinic Schedule

2008-05-07T13:02:00.000-07:00

CONNECTING & NETWORKING WOMEN TRAINING PARTNERS

Hello Ladies,
I love meeting my training partners for early morning runs and bike rides, many times being home before the boys and Mark are even out of bed. It is great to find women who share the same love of exercise as you do and to do it together.

To be a good training partner the key is, never cancel, always show up, unless of course you are so sick your husband has to take care of the kids and you stay in bed. Has that ever happen? Being tired or going to bed too late is no excuse. Ha!

I like simplicity so I have started this blog site to communicate to you often and help you connect with women who may just live in your neighborhood. Hopefully you can enjoy the camaraderie and the motivation of other women for an early, mid-day, or weekend work out – whatever works in your busy schedule.
Deb Ernst
Email: incompetition@tds.net
Blog: http://www.incompetition.com/ access from home page.

WOMEN ROAD BIKE TRAINING RIDES

We are offering two women road bike rides starting from In Competition Sports @ 5:30pmMonday Night Women Only “No-drop” Road Ride

This means no one will be left to ride alone and the pace will be kept comfortable. The goal is to build cycling skills among women in a fun, social, non-threatening environment.

Ride leader is Melissa Dupke. If you have any questions, you can send an email to her at: DUPKEM@denmark.k12.wi.us.

Note; She is looking for other women who would like to share leading duties when she can’t make it. Let’s start a sub list to make the ride a success.

Wednesday Night Women Only “Faster Pace” Road Bike Ride

Many women are training for triathlons or like to ride a swifter pace. The pace will be kept to
18-22 mph. We will attempt to bring women back into the pack if they are just off the back. Remember the strong riders in the front will keep motoring along so it’s essential to make every effort to not leave gaps in the draft and we really can stay together. Maps will be provided though.

Our Ride Leaders are: Melissa Dupke, Jacque Jadin, Jenny Metzger, Becky Heim or Deb Ernst.

Note again: We are looking for women who would like to help and be a ride leader to create a good sub list. Our ride will be a success if we can have women step in and help at the back of the pack to bridge gaps and teach riding skills. Please let us know if you are interested.

Our Weather Policy:
In my twenty years of riding, my rule of thumb is I will start riding if it’s not raining. If it looks threatening with a few isolated storms brewing, I will still go. We all know the chances are if you don’t ride, it won’t rain. I’ll usually take the chance and try to ride around the storms.

Now, I will not ride if it is raining. No questions.

You can call the store and we’ll probably say “yes” we are going. Someone always shows up, so just come on over and ride with who is here. We all know storms blow over fast and the next minute it can be warm and sunny.

IN COMPETITION SPORTS CLINICS SCHEDULE

LEARN HOW TO CHANGE A FLAT TIRE – GIRLS ONLY!
Wednesday, June 4, 2008 @ 6PM at In Competition Sports – No Charge!

Learn how to change a flat tire – all on your own. Bring in your bike, not just the wheel and we’ll lend you the tools to fix it – with your own hands. Bring a girlfriend!

Note: This clinic will be taught by Deb Ernst.
Some women can choose to ride, but only if they already know how to change a flat tire. Ha!

INTRO TO ROAD RIDING CLINIC
Saturday, June 7, 2008 from 9-11am @ In Competition Sports – No charge!
We will introduce you to the ins and outs of road riding. We will cover riding positions, shifting; spin cadence, climbing, drafting, road etiquette, clothing and gear, pedal systems, and much more. We encourage women to attend. Road bikes are required and bring along riding clothes and gear.

COMING UP TONIGHT
DOOR COUNTY TRIATHLON TRAINING PROGRAM
Wednesday, May 7, 2008 @ 6PM – No charge!
We will help you lay out a training program geared for your fitness level and desired finish time. This 11-week program will get you to the start line and ready for the half-ironman or spring distance on Sunday, July 20, 2008 in Egg Harbor.

I will not be riding. Deb

TRIATHLON TRAINING

DOOR COUNTY TRIATHLON PRE COURSE RIDE, RUN & SWIM
Sunday, June 29, 2008 @ 9am at Frank Murphy Park, Egg Harbor
We will start riding as a 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 and we’ll have a picnic in the park. This training session is unsupported and requires you to be self-sufficient and to follow the rules of the road.

Please forward this to any women you feel would be interested in joining the email database and have them contact me to add them to our list.