Megan Hottman - has been teaching exercise and fitness classes since 1998. She became a certified Johnny G Spinning Instructor in 1999 and a Certified AFAA Aerobics Instructor in 2000. She has taught kickboxing, spinning, core, and circuit training classes ever since! Megan was also a personal trainer while in college and law school, certified by NITA and NASM, as well as a USA Cycling certified cycling coach. A former marathon runner-turned competitive/elite cyclist (who now dabbles in CX, gravel racing and Ironman triathlon), Megan offers lots of teaching, racing, and training experience while delivering a hard workout packed with information, proper form emphasis and take-home tid-bits.
Jake Wells is a professional cyclist, with over 10 years of experience racing mtn bike, road and cyclocross at the pinnacle of the sport. After his collegiate career as a distance runner he quickly found cycling as his endurance sport of choice. He has an XC National Championship win and has seen success in XC, Marathon, and Mtn Bike Stage Races. Over the last few seasons he has shifted efforts to focusing predominantly on Cyclocross racing and is consistently in the top 10 nationally. Additionally, he has worked his way thru the road racing ranks and, although he no longer races for a professional road team, he sill jumps into the occasional road race or criterium. In 2010 Jake began working with other athletes to help them achieve their endurance goals. In 2013 Jake opened FORM Attainment Studio in Edwards, CO where they specialize in dynamic bike fit, functional personal training, & endurance coaching. Jake has certifications from ACE, Gary Gray Institute, Serotta International Cycling Institute, Training Peaks, and Retul Bike Fit.
Link is on www.AttainForm.com and also on www.TrainingPeaks.com site, Anyone registered for the Triple Bypass or Double Triple Bypass receives a coaching/training discount bringing the total price down to $199 for your choice of 24 Week Programs and $99 for the 12 Week Program. Coupon Code for registered riders. (TBFORM2017).
Form Attainment Studio Bike Fitting for $250 (Reg $300) and Personal Training Sessions for $85/session (Reg $100).
Please enjoy spin classes to prepare for the Triple Bypass for $10.00 per class. Info and Signup here: www.DFTGolden.com.
Training - Your training should consist of longer rides at altitude on portions of the route. Check the calendar at www.teamevergreen.org if you want to join group rides. These rides will let you fine tune your equipment, clothing and nutrition choices for ride weekend, see how you do at altitude and meet some fellow riders.
Equipment - make sure you are testing any new equipment/gears you plan to use on ride day. For our mountain descents you want to check that your wheels are trued, tires have plenty of good rubber and brakes work. Check the tubes and CO2 cartridges . . . old tubes can get holes after living in the seat pack for months. Saddle comfortable? Cleats on shoes ok? Drivetrain should be cleaned and lubed before the ride. If you're don't want to do this yourself, NOW is the time to get your bike into a good shop for a tune-up. Don't be that person that shows up on the last night begging for emergency service. If you don't know how to change a flat, now would be a good time to learn.
Clothing - Our mountain weather is so unpredictable. I've seen everything from sun, rain, wind and snow. I like to carry arm and leg/knee warmers, and a jacket, all of which fit in my jersey pockets. I like to ride with bib shorts since they don't bind around the middle letting you breathe easier and they also don't shift around, minimizing chamois irritation. If you haven't bought new shorts lately you will be surprised at the advances in chamois technology. Clean shorts, chamois butter and a saddle that fits you are really important on these long rides. I also carry sunscreen and medical gloves (helpful to keep your hands warm on a rainy day and for changing flats).
Nutrition - ride day is not the time to try new food. If you don't have a favorite nutrition product, make sure you check with your local bike shop and test some items on these final training rides. I like to have two water bottles on my bike, one with an electrolyte drink and the other with a powdered nutrition mix. I can carry extra powder in my pockets so I can remix additional bottle with water from the aid station. I supplement this with solid food (bagels, bananas, energy bars) at the aid stations. On these long rides it is very important to take on water/nutrition throughout the ride. Recommendations include one water bottle per hour and 200-300 calories per hour during ride.
Day before ride - Ready for one last tune-up ride? Join us at Bergen Park at 9 am the Friday before for a short, easy ride. After this ride, pack up everything you will need for tomorrow and put it in the car. Every year someone forgets his or her shoes, helmet or front wheel! Confirm your ride if you are carpooling, set your alarm for the morning. Drink water throughout the day so you don't start out the ride dehydrated. Settle down for a nutritious dinner and get a good night's sleep. You've done everything to get prepared so no sense worrying about anything now. Tomorrow will be awesome! I plan on having dinner at Tuscany Tavern, which is right at the start line. Rick's business is really impacted with all our weekend events so let's keep him in mind for pre/post ride dinners or lunch for your waiting family.
Ride day - Don't skip breakfast. If you can, eat 400-500 calories 2-3 hours before the ride. I know it's early but don't take off on a completely empty stomach. It's important for first time Triple riders to pace themselves and not get into the red zone on the first climb. The temptation is to try and keep up with your buddies but it's best to pace yourself. After you finish this year, come back next year and challenge your friends. Don't lounge too long at the rest stops. Use them for a quick port-a-potty break and grab some fresh water and nutrition and continue on your way. You don't want your legs to stiffen up and you want to try and beat those afternoon thunderstorms. There's lots of food and beer at the finish line. Today's the day to enjoy the scenery and take in the view.
Safety - Please be polite as you fly through the communities along the way, especially the Georgetown railroad area. Our ride has a huge (hopefully positive) impact on these communities and wouldn't be possible without everyone's cooperation. If you are doing this at a social pace, please, please ride to the right so the hammerheads can pass on the left. Keep a straight line, especially on descents. You can go as fast or slow as you like but just be predictable, this will keep everyone safe.
Pay extra attention trouble spots - metal poles when entering/exiting bike paths; Vail bike path descent has a hard right turn at bottom of steep descent; final 10 miles into finish where everyone is tired; excited and not necessarily using good judgment.
Post ride - grab a medal as you cross the finish line and be very proud of your accomplishment. Park your bike in the secured bike storage, find your friends and family, grab a recovery drink or beer, an awesome lunch from Footer's Catering, take advantage of the massage tables, maybe a nap! Then, get ready for the Double return trip tomorrow, the Bob Cook Mt Evans Hill Climb next week or start planning for next year's Triple! Thanks for joining us. It is so inspiring to meet riders of all abilities from all over the country. Check out the Triple Bypass stories http://teamevergreen.org/tbp/triple-bypass-stories/ on the website to read some inspiring stories. If you have a story, please share why you ride. One of the reasons I ride is the $2,000,000 in donations Team Evergreen has donated back to the community.
If you have any questions or thoughts, feel free to reach out to me.
Sue Meinerz, 28 Triples
Team Evergreen Board of Director
USAC Level 2 Coach