May 03

Serveral New Mountain Bike Skills Clinics Scheduled

michael_page_san_diego_mountain_bike_skillsMaybe you’re completely new to mountain biking, or perhaps you’re a little more experienced, but you’ve never been taught the fundamentals of riding off-road.

Possibly you’ve tried some technical trails, but lacked confidence and scared yourself a few times?

This Mountain Bike Skills Clinics will give you the core skills to get out on the trails tackling technical trails with confidence and commitment.

Following training you will see an immediate improvement in your riding and a boost in confidence. You’ll understand how changes in your body position, footwork and where you are looking affect the way your bike behaves on single track trails.

You’ll be able to tackle steeper terrain, corner with greater control and negotiate small trail obstacles with ease.  With practice, these tips will help you ride with more confidence, momentum, efficiency and control.

This course is lead by Crank Cycling Coach Richard La China.  Richard is a USAC Certified Cycling Coach specializing in Mountain Biking and a proud member of the PowerBar Team Elite.

Meetup at the entrance of the San Diego Velodrome.

San Diego Velodromeride_like_a_ninja_logo2
2972-3268 Florida Drive
San Diego, CA 92104

THESE MTB SKILLS COURSES HAVE LIMITED SPACE AND WILL FILL!

Register Today!

http://sandiegomountainbikeskills.com/

Feb 28

Mountain Bike Basic Skills Course March 23, 2013 in San Diego

Join us March 23, 2013 | 7:45 AM – 11:00 AM
Learn How to Go Faster on Your Mountain Bike!richard_lachina_statechampionship

 

Maybe you’re completely new to mountain biking, or perhaps you’re a little more experienced, but you’ve never been taught the fundamentals of riding off-road.

Possibly you’ve tried some technical trails, but lacked confidence and scared yourself a few times?

This Mountain Bike Skills :: Basics coaching course will give you the core skills to get out on the trails tackling technical trails with confidence and commitment.

Following training you will see an immediate improvement in your riding and a boost in confidence. You’ll understand how changes in your body position, footwork and where you are looking affect the way your bike behaves on single track trails.

You’ll be able to tackle steeper terrain, corner with greater control and negotiate small trail obstacles with ease.  With practice, these tips will help you ride with more confidence, momentum, efficiency and control.

This course is lead by Crank Cycling Coach Richard La China.  Richard is a USAC Certified Cycling Coach specializing in Mountain Biking and a proud member of the PowerBar Team Elite.

Meetup at the entrance of the San Diego Velodrome.

San Diego Velodrome
2972-3268 Florida Drive
San Diego, CA 92104

We start this clinic with a talk about specific bike handling skills and technique.  From there, we’ll do some simple drills. The drills will be on a soft, flat section of the park where you’ll feel comfortable trying something new.

After everyone’s got the hang of things, we’ll head out to the trails to employee what we learned on a real ride.

This session is designed to be educational, fun and challenging.

This class is appropriate for beginner to intermediate riders.  This clinic is $30 and meetup time is 7:45am with the clinic starting at promptly at 8:00am Saturday morning ending at 11:00am.

This clinic is sponsored by PowerBar who has graciously provided samples of their sports performance products for everyone to try.

THIS MTB SKILLS COURSE HAS LIMITED SPACE AND WILL FILL!

Register Today!

http://sandiegomountainbikeskills.com/

Jan 19

FREE Mountain Bike Workout at Balboa Park

FREE Mountain Bike Workout Balboa Park! Join us Tuesday evenings! http://www.meetup.com/Mountain-Bike-Workout/events/calendar/

sun-20-05-2012-027

Updated schedule for the FREE Mountain Bike Workouts is posted here.. 2013 Updated Schedule

Comments from past workouts…

Mountain Bike Workout at Balboa Park in San Diego with Coach Richard La China

“ This really was a workout! I’ve been to a couple clinics and have been disappointed in the past by the low level of intensity. This “workout” really was just that! It was nice to have actual techniques applied to words for someone who’s never been coached. I look forward to more hard work and knowledge! ” — Bridgett Beltran

“Hard, Challenging…no matter what your skill level. Richard breaks it down to make a good workout for all and FUN for all…You never feel out of place and have fun working out with others and helping push each other” — Eddie Alberton

“Great! I’m ready for many more!” — John Gio

“That was an incredible workout yesterday!” — Romney

“I have ridden mtn bikes for about 20 years and even raced in college, but I have never really worked out on my bike. It was a new experience and a big ego check. I would look forward to more workouts like this if the super fast dudes were separated from the slowpokes (me).” — Blanca Cardenas

Jan 06

Saturday Morning Group Road Rides!

Saturday morning ride (01/12/13) from Zumwalts Bicycle Center bike shop. We’re going to meetup at 8:15 Saturday morning and roll-out 8:30am.   The ride is lead by USAC Certified Cycle Coach Richard La China with Crank Cycling.

Expect a 3-4 hour ride with tons of climbing — Great Western Loop (or similar). We’ll regroup at the tops of climbs and intersections.

Bring your friends, moderate pace. Join us!

2013-01-06 06.10.39 pm

Dec 26

Hard Ride Benefiting VeloYouth

Hard Ride Benefiting VeloYouth – December edition

As cyclists, we understand the rewards of exercise, dedication, and teamwork.    Here is your chance to  do a great ride, and to help  “at risk” kids learn about cycling, as well as  self respect, teamwork, and more.  You can make a difference in the lives of these kids.  Just donate a few bucks, and join us on the ride.

Ride details

Cost:  The ride is free, but  pre-registration is required, and donations for VeloYouth are being collected.     Register here

Date: Sunday, December 30th.  Meet at 8:30   Roll out at 9 AM sharp

Starting/ending point: Kit Carson Park, Escondido

Route:   The long route will  be close to 90 miles and around 8000 feet of climbing.    We will head out to Ramona,  through Mesa Grande and back through Valley Center.   It will be a challenging route that  includes a dirt section.   The exact route  is still TBD.  GPS files, full route description, and cue sheets will be posted here on Thursday December 27th.

There will also be a shorter route  of about half the distance, and half the amount of climbing.

Other stuff:   We will have at least one support vehicle, maybe two.  We will have Powerbar nutrition products, water, as well as tubes and floor pump ( maybe even some  spare wheels)  in the support vehicles  You are still expected to be self sufficient, and know your way back ( cue sheets  will be posted here).  Helmets are required and everyone must sign a liability waiver.      We will be riding on open roads and this is not a competition, so  you are expected to follow all traffic rules.    This is just a bunch of riders getting together, having a great ride, and collecting money for a great cause.   While donations aren’t required, most of you are riding bikes that cost more than  a good used car.  If you show up to the ride and haven’t ponied up at least a few bucks, you may be the subject of ridicule.   You can always choose $0 when you pre-register, and donate cash on site.

Register here

About VeloYouth:

VeloYouth  was created in 2006   as a  program that uses cycling to empower and improve the lives of at risk youth. VeloYouth works with kids from area middle schools, including the Monarch School for students impacted by homelessness. Cycling is a fundamental part of their program, but it isn’t the whole program. For VeloYouth, cycling serves as a foundation upon which the kids learn about Self Respect, Teamwork, Achievement and Responsibility.   Many of the kids in the program don’t have much to be positive about.  But Velo Youth is a positive force in the lives of these kids.   Head Coach Dave Grylls is a former Olympian who sees potential in these  young people, and he sees the potential  for cycling to help these  kids grow to be responsible, respectful, and hard working adults.   Donate a few bucks if you can, come on out to our ride, and help  these kids.   Crank Cycling friends and family helped raise almost $900 in November.   Can we beat that in December, a month  for giving?   With your help, we can.

Pictures from the November 3rd  2012 Hard Ride and  VeloYouth at Work:

 

Nov 28

Registration is OPEN for our Post-Ride Party & Movie Screening on December 13th at 6:30pm

Registration is OPEN for our Post-Ride Party & Movie Screening on December 13th at 6:30pm. 

Even though they rode 800 miles in 8 days, Richard and Heidi’s adventure is not over yet. Please join us Monarch 800 Post-Ride Party and Movie Screening with Richard La China and Heidi Amundsonas we help them complete their mission of raising fund and awareness for the Monarch School–they are very close to reaching their goal.
At this fun and relaxed charity dinner, we will celebrate the work that has already been done, watch a movie screening, raffle off lots of amazing prizes, and enjoy some good company.

Space is limited and this event will fill up quickly! Be sure to register ASAP!

 

If you donated $100 or more, you will receive separate registration instructions as your spot is already reserved.
Nov 27

Top 10 Ways to Go Faster on Your Mountain Bike

I often get asked how to go faster on your mountain bike, so I took a few minutes to write up this quick listHow to ride faster on your mountain bike of my favorite 10 tips to get your smokin’ down the trail.  With practice, these tips will help you ride with more confidence, momentum, efficiency and control.

1. Keep your weight centered on the bike.  If the bicycle were removed from you while riding, you should fall flat on your feet (not your rear or face).  Too far forward and you’ll be inclined to launch over the handle bars.  Too far back and your front brake won’t be as effective as it should be.

2. Keep your body loose on the bike.  Arms and legs should be slightly bent and never fully extended.  If you can’t wiggle your fingers, you’re holding on too tight – relax.  I recommend one finger braking – with today’s hydraulic disc brakes that’s really all you need.  This allows you to keep a good handle on the grips.

3. Let your bike do the work, trust your bike.   Fighting your bike will make riding long, tiring and usually more bumpy that it needs to be.  Let your bike flow, down the trail, into and around turns.

4. Speed and momentum are your friends.  If you come to a technical section, having some speed helps tremendously.  If you are picking your way over and around every rock you are going to loose you momentum which will require more power to get your speed back up when the trail improves.

5. When in doubt, go straight.  Don’t waste a bunch of time and momentum trying to pick that perfect line every time. Focus on flow and keeping the bike moving.

6. Lower your tire pressure. Keep your tire pressure around 24 to 25lbs (rear), 27lbs (front) on your 29er. If you are riding a 26er, I would suggest 25 to 26lbs (rear), 28lbs (front).  Too much tire pressure is going to cause you to bounce all over the trail.  Modern tires can handle the lower pressure (tubeless setup is recommend to eliminate the possibility of pinch flats).

7. Ride like a butterfly – float down the trail.  Push down into areas where you need traction (bermmed corners, etc.) and lift up in areas that are rough.

8. Keep your head up.  Always be looking 40′ down the trail.  Pick lines around turns that the most efficient.  You should be seeking a good balance between terrain and the shortest route around the turns.

9. Lean into the turns.   As you turn, centrifugal force want to throw you off your bike into the bushes (or cactus’s / poison oak) on the outside of the corner.  So when you whip around a corner fast, you’ll want lean into it.  But because your speed and the radius of the turn are rarely in sync, you need to lean your bike and your body at different angles. Generally, this means leaning your bike into the turn and keeping your body slightly more upright.

10. Brake before the turns.  Keep your momentum – brake BEFORE the turn, not in the turn.  Already have your speed set prior to entering the turn and flow out the other side of it.  If you brake in the turn, you’ll have to power up again coming out of the turn (unnecessary waste of energy).

If you have more ideas or tips, please post them in the comments section below.  Ride on!

Nov 16

The Monarch 800 is Underway!

Finally.. we’re on the road!  Just wanted to post a quick note to say thank you to everyone that is supporting our ride.. a lot of time, training and preparation has gone into making this ride happen. Heidi and I just want you all to know how grateful we are for all of you.  We’re proud to be riding for the Monarch School and will be thinking of all the kids effected by homeless every single pedal stroke.

A quick reminder as to exactly why we’re doing this ride and make a plea for your support.Monarch 800!  8 day, 800 mile bike ride for homeless kids!

Poverty and homelessness is not just a problem in developing countries–it is a problem right here in San Diego. The Monarch School is helping to break the cycle of poverty with education, counseling, and life skills/lessons for those most in need. Our ride is not just meant to raise awareness (and money) for the Monarch School, but to show solidarity with the kids who face extreme conditions and challenges every day. We also want to inspire the kids and show them that obstacles can be overcome with goal setting, planning, and hard work.

Please considering donating, everything helps…  Donations of ANY size are greatly appreciated, as is spreading the word to friends and family. (Note that a donation of $100 or more will reserve your invitation to the post-ride celebration at the Evolve Physical Therapy + Advanced Wellness on December 13th!)

As we’re out there hammering away on our 800 mile ride, you’ll be able to track our ride live here.. WATCH US LIVE!  The Spot Tracker will post updates via satellite every 10 minutes, and we’ll be posting quick updates on Twitter @richardlachina and Facebook as well.. We’d love it if you could send us words of encouragement from time to time on Facebook / Twitter, or here in the comments below..

IN ADVANCE, THANK YOU FOR BELIEVING IN THESE CHILDREN.

Richard

http://monarch800.com
USAC Certified Cycle Coach
PowerBar Team Elite
Team Sho-Air/Rock ‘n Road