The Fezzari Fore CR3 is a solid-riding, durable bike at a price that is hard to be.  See for yourself.

Rotor and Brake Pad Bed-in

To achieve full braking power the brake pads and rotors should be fully bedded in before the first ride. Proper bed in can prevent noise and vibration in a system, if done incorrectly these problems cannot be solved without pad and/or rotor replacement.

The purpose of bed in is to apply a thin even layer of pad material to the brake rotor. At a basic level this layer allows the brake pad material to generate friction on the rotor surface in use. Bed in should be done on a new brake and after any pad/rotor replacement.

To achieve proper bed in the rotors and pads must be brought to operating temperature allowing a transfer and then allowed to cool fully. During this process it is very important the rotor does not come to a complete stop with the brakes applied, this can create a thicker layer of material at one point leading to vibrations later in use.

To bed in a rotor:

1) Select a riding area which allows for a moderate speed, for safety remain seated.

2) Accelerate to a moderate speed and apply brakes evenly, slowing to a walking pace. It is important to prevent a complete stop. Do this 20 times, braking power will increase during this process.

3) Accelerate to a slightly higher speed and apply the brakes, slowing to a walking pace. Do this 10 times, do not come to a complete stop.

4) Allow the brakes to fully cool before riding.

After the bed in process the brakes should operate at full power without noise.

With these tips and proper maintenance you are ready for fun trail rides that are free from squeaky brakes and mechanical issues.  For questions please comment below or contact us.

part of Mccain Loop by Gates Pass

This past week I got the opportunity to help out and train with the GPP Endurance Tri Camp in Tucson, AZ. It was 3 days of intense triathlon training ranging from Olympic distance to full Ironman athletes. I did most of the workouts with the group but also helped map out routes for our workouts. For the past few years, I have been coming down to Tucson to get out of the harsh Utah winters. Tucson is a great place for endurance athletes with weekly group rides and nice pools to swim in.

After 1000 yard time trial

The first day of camp consisted of a 75 min swim workout with a 1000 yard time trial(fun!) mixed in, a 3 hour bike with 6×20 min tempo efforts  and a 1 hour progressive run. I was pretty cracked after the first day but knew that my body would eventually adapt.

Coming back from the Biosphere(one of the many wonders of Tucson)

The second day kicked off with a 90 min swim workout followed by a double duathlon brick.(90 min ride up and over Gates Pass and a 30 min trail run x2) Once again my body felt like it was being hit by a truck and i couldnt even imagine how the other athletes were feeling.

giving directions for bike/run workout

The third day was the most epic day of camp with a 25 mile, 7,000 vertical feet climb up the infamous Mt. Lemmon. It takes anywhere from 2-4 hours to climb to the top from the base. I’ve done it a ton on my road bike, but never on my TT setup  so i was unsure of how my body would respond to that much climbing. To my surprise, my Fezzari T-5 got me all the way to the top without any discomfort. A group of us got to the summit around the same time and rested up for the long descent at the Cookie Cabin where they serve Cookies as big as your head!

on top of Mt. Lemmon at the Cookie Cabin

Everyone at camp had great attitudes and were super motivated durring each workout. Each athlete made it to the summit of Mt.Lemmon with huge smiles on their faces and nothing but positive things to say about the ride up. I love surrounding myself with people like this because it can really push you to a higher level.

Hanging out before ride

GPP Endurance will be  hosting a few more camps this year.
March 16-19 in St. George, Utah
April 13-16 in Henderson, Nevada
You can sign up on www.Active.com.
Also be sure to ‘like’ GPP Endurance on facebook where you can get current news and updates for each of these camps.

Riding my Fezzari T-5!

Doing some run drills before progression run

Dr. Tom Fletcher giving a seminar about injury prevention

Corona Arch Rope Swing Videos

Dan Osman (RIP). The Original Extreme Rope Swing Daredevil

images courtesy Dan Bock and Agyleist

Kelsey is a pro triathlete from Park City, Utah who races heavily in the Olympic distance triathlons. She spent 5 years training at the Olympic Training Center in Colorado Springs, Colorado as a part of the National Team aiming for a spot in the Olympics.   She also comes from a college swimming background and has had numberless wins in her young career.  She was even named the Junior Duathlete of the Year by USA Triathlon.

In 2011 Kelsey set an age group national swimming record for the 6,000-yd. freestyle.  In 2012 she is planning to focus on the Half Ironman distance in triathlon.   Kelsey is also an avid cyclist where she competes in road and mountain bike races.  In the off-season, Kelsey enjoys going on week-long backpacking excursions and taking trips to the south for good country music and honky-tonks!

We were able to sit down with Kelsey and learn more about what makes her tick.

Where are you from originally?  What brought you to Utah?

I grew up in Seattle, Washington.  After a 5 year stint at the Olympic Training Center in Colorado Springs, I moved to Utah for a change in scenery.

What got you into biking and triathlon?

When I was 17, I had a  life guarding job at a local country club north of Seattle.  Sara Graham, a triathlon coach and spinning instructor saw me running on a treadmill on my lunch break, and  asked me if i had ever tried triathlon.  I kept her in the back of my mind until I did a half marathon a few months later.  I was not  untrained and was wearing shoes two sizes too small. I ended up winning my age division and getting a top 10 overall. I called Sara and she helped me discover the wonderful sport of triathlon.

What has been the highlight of your triathlon career so far?

I had a lot of success early on in my career, winning a junior triathlon national championship and being named Junior Duathlete of the year in 2001.  I was fortunate enough to get picked to live and train at the Olympic Training Center in Colorado Springs as a part of the  National team from 2002-2007.  On the second day of training there i broke my hip in a bike crash and was sidelined for several months.  From that day on it has been a path of perseverance and struggle to get my body healthy and injury free. The highlight of my career was taking 2nd place  at Canadian Nationals.  I shared the podium with several Olympians including Simon Whitfield(Olympic gold medalist) and Sharon Donalley.  It was a surreal moment and I proved to myself that I could compete at the worlds highest levels.

How many miles did you ride last week?

225 miles.

What is your favorite race?

My favorite local races are the Dinoland Tri in Vernal, UT and Battle of Midway Triathlon in Midway, UT. On the world scale, I loved the course from the 2003 worlds in Queenstown, New Zealand.

When did you start biking?

I started biking in 2001 as soon as i got into triathlons.

What was your first bike?

My first bike was a Wal-Mart bought Norco that my coach Sara Graham loaned to me.

What bike setup do you ride now?

I ride the Fezzari T5 TT bike with a Dura-Ace groupset. Only the best!

Why do you bike?

Besides the obvious fact that cycling is the second leg of every triathlon, I love the feeling of freedom cycling gives me and exploring new place on my bike!

What is your favorite ride or route?

In Salt Lake City I love the Emigration and Big Cottonwood canyons.  In St. George, I  love the Gunlock Loop (part of the Ironman St. George Course).

What is your favorite time of day to ride?

I am not much of a morning person so I prefer to ride in the afternoon when the sun is out and warm!

What is your biggest goal with cycling and triathlon?

From the first day i entered the sport of triathlon my goal was to make the Olympic Team.  In 2008 I came close but got injured and had to sit out of an important part of the season.  Since the 2012 Olympics spots are all but accounted for, I am taking a break from Olympic distance, draft legal triathlon in 2012 to try my hand at non-drafting Olympic and half ironman distance racing.

What does an average training wee look like for you? Training hours? Type? Where?

An average week is anywhere from 18-24 hours. This winter my coach has me aiming towards quality vs quantity so I am not putting in the huge hours like i have in the past. I have immediately noticed that with this approach, I am never sick, rarely injured, and my motivation stays high so that I can attack every workout.  I’m doing 3-4 swims per week, riding 4 times per week, and running 4 times per week. I am also spending time in the weight room, doing yoga, and focusing on rest, nutrition, hydration, and all of the little things that make the big differences!

What do you do for training during the winter?

I typically spend the winter in Tucson, AZ. It’s an ideal training location because of the stable, warm weather, infinite training options, and amazing training partners! This winter has been very mild in Utah and I have been doing most of my training here, but I did get in 3 weeks of training on Maui (where I got to train with members of the Canadian National Triathlon Team) and have a Tucson trip planned for later in February.

What do you do for nutrition on long rides?

I’ll use anything from energy bars to drink mix, but my preferred ride fuel is fresh dates. I can pack a lot of calories into a ziplock bag with dates, and they provide excellent carbohydrate source that is packed with nutrients!

What races do you have planned for this year?

I have a big list of races planned this year.  I am planning the RAGE Tri series, as well as the REV3 series in Tennessee, Connecticut, Portland, and Wisconsin.  I’ll compete in a bunch of local Olympic distance races as well as do some local road stage races and crits with a TT and endurance mountain bike races mixed in there too.

What’s on your iPod?

I’ve got a bit of everything.  For intervals, i really like electronic and euro pop music:) For easy rides and runs I’m usually rocking the country music!

What’s your favorite recovery meal?

After workouts I usually make a smoothie with 6-10 bananas, soy milk and ice.

Do you have a pre-race routine? If so, what?

The night before my race i listen to chill music on my ipod and visualize myself on the podium!

Images Courtesy of jolisoleil,foleymo,kwinkslag, Allie_Caulfield, smudge9000, Zach Dischner, David Barker, AndyC

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At the end of the season I go back to a base building period that involves keeping my heart rate in an aerobic zone. I do this for 2 ½ months then I add strength zone which takes heart rate up about 10%. This is followed by adding in intervals at 92% Heart Rate (HR). This base building has many rewards including fully recovering from the stresses of intense exercise and competition, and gaining a larger cardiovascular base. Many athletes believe that the path to increasing fitness, power, and speed is to keep a high intensity or volume of training without interruption. Although it is easy to feel that any break in this kind of training will result in setback, the truth is that the real gains in fitness and strength come in the rest and regeneration periods between hard workouts or training cycles.

You’ll enjoy these other numerous benefits from aerobic training:
Increased fat metabolism: the body prefers fat for fuel at this rate.
Better performance: improves VO2 max (oxygen use during exercise).
Stronger immune system: increases number of macrophage and T-cells (our fighter cells).
Increased resistance to fatigue: The more effective the heart is as a pump, the better it efficiently provides more oxygen to the body.
Lower risk of heart disease.
Increased general stamina: We build more capillaries thereby creating less work for the heart over time for the same cardiac output.

I suggest finding a good spinning instructor who knows how to train for endurance, strength, and competition. I train my students at the Orem Fitness Center. We have just started our Periodization program so we’ll be more fit; ready to compete and enjoy staying with the pack on group rides and centuries. Come indoors and spend some time training with me until you can get reacquainted with your good friend, the road bike. I have taught Spinning for over 8 years. I do endurance races and triathlons for Fezzari Bicycles. Let’s build a stronger body together. Here is a good aerobic workout that I tried out in my class for you who prefer the trainers.

Objective: increase leg strength in aerobic zone
10 min. warm-up
3 min. small hill climb (elevate HR to 75% or level 5)
2 min. mod. Hill climb ( HR to 80% or level 6)
1 min. heavy hill climb ( maintain HR. focus on relaxation and breathing)
1 min. on flat road. Repeat

Rolling Hills: In the saddle
Add gear every 20 sec. 3 gears ( try and hold same cadence) off 3 gears
Add gear every 15 sec. 4 gears ( know your limits) off 4 gears
Add gear every 10 sec. 5 gears (put your ego aside and slow cadence) off 5 ( I take 30 sec. In between each set to recover)

Add gear every 30 sec. 6 gears ( last gear out of saddle for 15 sec.) off 5
Add gear every 20 sec. 5 gears (last gear out of saddle for 15 sec.) off 4
Add gear every 15 sec. 4 gears (last gear out of saddle for 15 sec.) off 3
Add gear every 10 sec. 3 gears (stay seated) off 3
(take 1-2 min. to recover)

Flat road. Cadence 100 rpm. Add 3 gears without slowing cadence. Hold for 30 sec. Slow down to about 80rpm. Add 3 gears w/o slowing down. Hold for 20 sec.

Slow down to 60 rpm. Add 3 gears w/o slowing down. Hold for 10 sec. Recover 1 min. Repeat.

Finish off with light resistance – hold for 2 min. then add tempo bursts until HR leaves zone (maybe 10-20 sec.) slow down and wait for HR drop.
Repeat. See how many you can do in 5 min.
Cool Down 10 min. Easy pedal.

For information about Orem Fitness Center Spinning classes: visit http://rec.orem.org

Written by: Audra Jeske