Thursday, December 22, 2011

2012 Southeast Mountain Bike Race Dates


Endurance Races 2012


Dirty Spokes Productions, LLC is a southeastern athletic events company dedicated to 9⁄6 Hour Mountain Bike Races. We are in our 7th year of putting on the Dirty Spokes Fort Yargo State Park Endurance Mountain Bike Race and as enthusiastic as when we started it (thanks to racers⁄riders like yourselves). We appreciate the support you all have given our events for the last 6 years and look forward to seeing you out there again this year!

12 Hours of Santos    
Date: February 18, 2012
Location: Santos Trails - Ocala - , FL

2012 Hammer Head 100 (miles that is)
Date: May 12, 2012
Location: Cross Florida Greenway Trails (Landbridge Trailhead) - Ocala, Florida

2012 12 Hours of Tsali 
Date: May 19, 2012
Location: Tsali Recreation Area - Bryson City, North Carolina

2012 8 Hours of Labor 
Date: September 2, 2012
Location: San Felasco Hammock Preserve State Park - Alachua, Florida

2012 12 Hours of Dauset
Date: September 22, 2012
Location: Dauset Trails - Jackson, Georgia

6 Hour Grind on the Greenway
Saturday, October 6, 2012
Ft Mil, SC  Course Map and Elevation
XCR Events
2012 Killer 3 MTB Race 
Date: March 4, 2012
Location: Poinsett State Park, Sumter, SC   (SC State Championship Series 1 of  3)

2012 South Eastern Regional Championship series (SERC) / US Cup East Series  #1
Date: March 18, 2012
Location: Haile's Trails - Gainesville, FL

2012 South Eastern Regional Championship series (SERC) / US Cup East Series #2 
Date: March 31 / April 1, 2012
Location: Tsali Recreation Area - Bryson City, NC *Knobscorcher 

http://www.southernclassicmtb.org/
Date: April 22, 2012
Location: Stump Jump, Spartanburg, SC   (SC State Championship Series 2 of  3)

2012 South Eastern Regional Championship series(SERC)/US Cup East Series #3/GSC #1

Date: April 22, 2012
Location: Georgia International Horse Park - Conyers, GA

http://www.southernclassicmtb.org/
Date: April 29, 2012
Location: Harbison ST Forrest MTB Trail, Columbia, SC (SC State Championship Series 3 of  3)

2012 South Eastern Regional Championship series(SERC)/US Cup East Series #4 /GSC #2

Date: April 29, 2012
Location: Ft Yargo State Park - Winder, GA

2012 South Eastern Regional Championship series(SERC) / US Cup East Series #5
Date: May 6, 2012
Location: Tanasi Trails (Ocoee Whitewater Center) - Ducktown, TN *Tanasi Challenge

2012 South Eastern Regional Championship series (SERC) / US Cup East Series #6     
Date: June, 2012
Location: TBA

2012 South Eastern Reginal Championship series (SERC) / US Cup East Series #7 
Date: June 24, 2012
Location: Issaqueena Trails - Clemson, SC * Tiger Rag

2012 South Eastern Regional Championship series (SERC) / US Cup East Series #8
Date: July 15, 2012
Location: TBA

2012 South Eastern Regional Championship series (SERC) / US Cup East Series #9
Date: July 29, 2012
Location: TBA

2012 South Eastern Regional Championship series (SERC) / US Cup East Series #10
Date: August 4/5, 2012
Location: Fontana Village Resort Trails - Fontana, NC * Fontana Dam Jam

                www.OMBC.net                                   http://www.iceman.com/
XTERRA Events http://xterraplanet.com/races/
2012 XTERRA Tsali
Date: March 31, 2012
Location: Tsali Recreational Area - Bryson City, North Carolina

2012 XTERRA Ft Yargo
Date: April 28, 2012
Location: Ft Yargo State Park - Winder, Georgia
NUE 2012                    State                       Date                   Reg. Opens         
http://usmtb100.com/
Cohutta 100              Tennessee              April 28 http://www.trailheadoutdoors.org/registration/       
Mohican MTB100     Ohio                       June 2                     January 1                     
Shenandoah 100       Virginia             September 2 (Sun)        January 1                   
Fool’s Gold 100         Georgia                September 8              December 1 
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Thursday, December 15, 2011

Fitness Basics


How much physical activity should you be doing?
  • At least 30 minutes of moderate-intensity physical activity (e.g. riding your bike, brisk walking, & raking leaves) on most days of the weeks is associated with health benefits.
  • Additional health benefits may be gained from a regular regimen of physical activity that is of a more rigorous intensity or longer duration.
  • Engaging in a program of exercise that improves the health-related components of fitness is desirable.
The health-related components of fitness include:
  • Cardiorespiratory fitness
  • Muscular fitness (muscular strength & endurance)
  • Flexibility
  • Body composition
Other components of fitness (such as speed, agility, coordination, and balance) may be important for athletic performance, but are not necessary to maintain good health throughout life.
Cardiorespiratory fitness is the ability to sustain prolonged rhythmic activity. Cardiorespiratory fitness can be improved through aerobic exercise - any activity that uses large muscle groups and can be maintained continuously. Examples include walking, jogging, cycling, and swimming.
Engaging in regular aerobic exercise helps to maintain a healthy weight by burning calories. It also increases one’s resting metabolic rate (the amount of calories burned when not exercising).
In addition, regular aerobic exercise lowers one’s risk of developing cardiovascular disease (heart attack, stroke) by lowering resting blood pressure and improving one’s cholesterol profile.
To improve cardiorespiratory fitness, the American College of Sports Medicine (ACSM) recommends engaging in aerobic exercise:
  • 3-5 days per week
  • for 20-60 minutes duration (Aerobic workouts can be completed in one single bout or multiple bouts of at least 10 minutes throughout the day.)
  • at 65-95% of one’s maximum heart rate (See below to calculate your target exercise heart rate range.)
To maintain weight over the short- and long-term, the ACSM recommends expending at least 2,000 calories through physical activity each week. 
To calculate your target exercise heart rate range:
  1. Estimate your maximum heart rate. Take 220 - age = ____ (this is your maximum).
  2. Determine your lower-limit exercise heart rate by multiplying your maximum heart rate by 0.65
  3. Determine your upper-limit exercise rate heart by multiplying your maximum heart rate by 0.95
Your exercise heart rate range is between your upper and lower limits.
For example, a 20 year old will have maximum heart rate of about 200 beats per minute and a target exercise heart rate range of 130-190 beats per minute.
To measure your heart rate during exercise:
  1. Find your artery at your neck (carotid artery) or your wrist (radial artery).
  2. Count the number of beats you feel for 15 seconds.
  3. Multiply this number by 4 to get your heart rate in beats per minute.
Muscular fitness has two components. Muscular strength refers to the maximum force that can be generated by muscles; it is measured by the absolute maximum weight that one can lift, push, or press in one effort. Muscular endurance is the ability to perform repeated muscular effort; it is measured by counting how many times one lifts, pushes, or presses a given weight.
Resistance training maintains and improves muscular strength and endurance. Free weights (e.g. dumbbells, barbells), machines, elastic bands, or one’s own body weight (e.g. push ups) can be used to create resistance.
Resistance training helps with weight management by building more muscle tissue, which burns more calories than fat tissue, both during activity and at rest. Resistance training also helps to maintain muscle mass that would otherwise be lost with age and inactivity. This makes it easier to perform many daily tasks (e.g. carrying groceries, snow shoveling, etc.) throughout life. In addition, resistance training helps to build strong bones and prevent osteoporosis.
To improve or maintain muscular fitness, the American College of Sports Medicine (ACSM) recommends performing:
  • at least one set (8-12 repetitions)
  • of 8-10 exercises that work all the major muscle groups
  • 2-3 days per week.
Resistance should be enough to enhance muscle strength and improve body composition. A certified personal trainer can also assist in developing resistance exercise routine that is safe and effective.
Flexibility is the ability to move joints freely and without pain through a full range of motion. Muscles, tendons, and ligaments will become tighter if they are not used through their full range of motion on a regular basis.
The ACSM recommends stretching all the major muscles throughout the body at least 2-3 days per week and, ideally 5-7 days per week. Each stretch should be held for 10-30 seconds and repeated 2-4 times. One of the best times to stretch is after an aerobic workout.
Body composition refers to the relative amounts of fat and lean tissue in the body. A high percentage of body fat increases one’s risk of developing heart disease, high blood pressure, stroke, diabetes, and some forms of cancer. Both aerobic and resistance exercise improve body composition by decreasing body fat and increasing muscle mass.
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Friday, December 9, 2011

Power Training Seminar

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