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If you are not a Dallas Sports University (DSU) member, please join us for a workout or two to see if the organization is right for you! Our Wednesday night and Saturday morning rides have ride leaders who will make sure you don’t get dropped!  PLEASE keep in mind that workouts may change due to weather.  Check out our Weather Policy below for specifics.

David Stonecipher, Director of Cycling                            

David was selected by Dallas Sports University members as the 2007, 2008 and 2009 Male Member of the Year! He was also voted by readers of Competitor Magazine as one of the top cycling coaches in Texas for 2008. And for good reason! David is reliable, organized and PASSIONATE about cycling. We think you’ll find David’s #1 concern is safety for all riders. Keep an eye on his cycling page. He is active with updates!

Feel free to contact David to talk shop about cycling or Dallas Sports University! He is a wonderful resource! david@dallassportsuniversity.com 

Biking News  

Feb 3rd Update:  Well the weather got us again.  No ride tonight due to rain.  I am hopeful that we will be able to get the weekend rides in.  Here is a clarification of our weekend schedule:

Saturday - standing DA Saturday morning ride from ABE at 7:30 am

Sunday - GDB Super Bowl Ride, also from ABE but at 9:15 am

February 7, 2010

I’m not sure what to make of this winter’s riding season.  We take great pride in this area in being able to ride year round, but this weather has made that a tough proposition.  We will just keep slugging away.  This past weekend was cold but dry, so outdoors it was.  Not easy, but it was managable.  Rain and cold are a different combination.  Watch this space for ride status updates and indoor alternatives.  I can tell you though that my preference is to ride outdoors so long as the conditions are safe. 

February marks the beginning of my training program for the 2010 Shiner GHASP rally.  See below for details of the rally.  This is a 13 week training program open to members of Dallas Athletes.  Program consists of weekly ride plans and group rides designed to prepare riders to complete the 100 mile rally.  There will be a couple of Nutrition/Hydration/Strategy sessions as well to discuss the fueling and hydration necessary to ride 100 miles.  Contact me at the above email address for more information.

Let’s be safe out there!

David

Weekly Tip

Hand and Audible Signals -

Use common cycliing hand signals such as left and right turns, stopping/slowing and point out road hazards.  You can signify right and left turns by pointing whichever way you are turning and saying “left turn” or “right turn”.  Slowing/stopping is signified by pointing your left or right hand towards the ground  while keeping your arm at a 90-degree angle.  You can also yell “slowing” or “stoping”.  Please do not put your hand behind you when signaling slowing/stopping.  A gloved hand against black cycling shorts is too difficult to see (and looks a lot like scratching!). 

Current Events  

February 7, 2010 - GDB Super Bowl Ride - Riders from all over the Metroplex converge on the West End for lunch.  Multiple starting points around the Metroplex.  We will start at Andy Brown Park East.  Coppell, TX.

March 20, 2010 - Beauty and the Beast - Beautiful ride through east Texas, and then they throw in “the Beast”.  Tough hill, but worth the trip.  Tyler, TX

April 24, 2010 - Muenster Metric Century - Know for its hills and its beer, what more can you ask for!  Muenster, TX.

May 1, 2010 - Shiner GHASP -Great fun.  This ride is 100 miles from Austin to Shiner, ending at the Spoetzl Brewery.  And if we are as lucky as we were in 2009, we will have a headwind the whole way!  We will be doing a training program to prepare for this relatively early season century ride.  Austin, TX. 

May 19, 2010 - Ride of Silence -Join cyclists worldwide in a slow-paced ride in honor those who have been injured or killed while cycling on public roadways.  This will be the second year for the Coppell edition of this ride.  Distance of 10 miles at a pace of 12 mph.  Coppell High School north parking lot.

June 19, 2010 - Tour d’Italia - It only sounds European.  Actually a rally in Italy, Tx.  Still great fun with some great scenery.  Distances of 42, 50, and 60 miles.  Italy, TX.

July 31, 2010 - Goatneck- Rolling hills in the heat of the summer!  This is a good tune up for the big daddy, Hotter ‘N Hell.  Distances of 41 and 70 miles.  Cleburne, TX.

August 28, 2010 - Hotter’N Hell Hundred - This has become an annual event for us.   We will be doing a training program to prepare riders for this 100 miler.  We will also have team accommodations and carb loading meal on the night before.  Wichita Falls, TX. 

September 25, 2010 - Autumn in Bonham - Change of scenery with a variety of distances.  Bonham, TX.

October 2, 2010 - The Paluxy Pedal - Features a hill known as “The Wall”!  How can we resist?.  Glen Rose, TX

Bike Workout Locations

DA Winter Loop -Lighted road loop for winter night riding (Bike).  Wittington Place in Farmers Branch.
MAP

Standridge Stadium- Carrollton-Farmers Branch Natatorium (Swim-Bike)
1334 W. Valwood Parkway, Carrollton, TX 75006
MAP

Coppell Aquatics Center-Andy Brown EAST (Swim-Bike-Run)
234 E. Parkway Blvd., Coppell, TX 75019
MAP

Lake Grapevine, Sand Bass Point (Swim-Bike-Run)
MAP

Weekly Bike Workout Schedule

Mondays
Hill Repeat Workout (Note this workout has ended for the season.  Look for it start back up in the Spring)
When: 6:30 pm

Where: South parking lot of Ranchview High School, corner of Ranchview Dr and Valley Ranch Pkwy
Description: Multiple loops of the hills on the west side of Valley Ranch.  This is a great workout to try out different hill climbing techniques to see what works best for you.  Approx 1 hr.

Wednesdays
DSU Women’s Ride
When: 9:15 am
Where: Parking lot of Coppell Aquatics Center
Description: A typical ride is 90-100 minutes at an average pace of 16-17 mph.

DSU Co-ed Ride
When: 6:00 pm
Where: DA Winter Loop NOTE NEW LOCATION FOR 2010
Description: Riding the 1.7 mile “Loop” for approx 1 hour.  This is a great training opportunity where you can work on specific cycling skills, be it speed, pedal stroke, pace lines, etc.  We are riding in the dark so a taillight is mandatory, with a headlight strongly recommended.    

Saturdays

DSU Bike Ride
Where: Andy Brown Park EAST 
Description: We have 3 groups that go out on Saturdays. Please pick the appropriate ride for your skill level. 

Level	Start	Distance	Avg Speed	Notes
Alpha Ride	7:30 AM	30-50+ miles	19+ mph	Leaderless ride on farm to market roads after warm-up of approx. 12-miles
Intermediate Ride	7:30 AM	35 miles	17-18 mph	Leader assisted ride.
Beginner Ride	7:30 AM	25 miles	15-16 mph	Leader assisted bicycle orientation/training ride. No drop ride with wait points for riders to re-group.
Note: Ride leaders for the “Beginner Ride” are from Mar through Sept.

Saturday ride times are subject to change based on weekend races, weather, etc.
Changes are sent via e-mail to members on a weekly basis.

Sundays
DSU Bike Ride
When:  Ride at 8:30 am
Where: Sand Bass Point, Lake Grapevine.
Description: This is an open-ride for cyclists of all levels. No ride leaders at this ride! Sunday ride times are subject to change based on weekend races, weather, etc. Changes are sent via e-mail to members on a weekly basis.

Weather Policy

Of course everyone needs to use their own judgement based upon their comfort level and experience, but general guidelines for group rides:

• Wet roads or rain threatening, temperature below 50 degrees:  NO RIDE
• Lightning in any conditions:  NO RIDE. This being Texas, these storms often move through quickly and normally we can still get the ride in.  We have to watch the radar closely in these situations.
• Dry roads, sunny, and temp below 40 degrees:  Personal Choice.  A lot of people will ride when temperatures are below 40 degrees.  I don’t enjoy it, especially when there is significant wind chill.  Feel free to show your toughness and come on out and ride, but I won’t be there.

Route Maps

DSU Cycling route maps are available on MapMyRun.com.   Do a keyword search on DAAC to see what is available.  I have built a set of basic routes then added additional maps that show extensions or alternates to those routes.  Some however show a starting point of our old location.  Be sure you check the schedule above to know where the ride start is.

Biking Policies and Procedures

Road cycling is an inherently dangerous activity. Knowing and understanding these rules will help us be safe out on the road.

• ALL RIDERS MUST WEAR A HELMET!
• Obey the rules of the road. Cyclists have the same rights and responsibilities of other vehicles on the road
• Stop at all red lights and stop signs
• Ride in the same direction as traffic
• COMMUNICATE with each other (both verbally and through the use of hand signals)
• Relay those communications all the way through the pack
• Point out obstacles such as CRACKS, HOLES, DEBRIS, GRAVEL, etc.
• Yell out for cars behind (CAR BACK), in front (CAR UP), or approaching to the side (CAR RIGHT/LEFT)
• Call out when SLOWING and STOPPING
• Call out when intersections are CLEAR to proceed
• All riders must wear a properly fitting helmet.
• Stay out of your aerobars unless you are in the front
• Don’t pass on the right
• Don’t pass up the middle
• When passing on the left, glance back, signal, then call out “ON YOUR LEFT” before you pass other riders
• Hold your line, don’t weave
• Don’t overlap wheels with the rider in front of you
• Pay attention to the route. If you are on the intermediate ride, it is each rider’s responsibility to learn the route. Otherwise, ride with the no-drop
• Never wear headphones of any form.
• Always carry ID
• Always carry a cell phone
• Be visible, wear brightly colored clothing
• Properly dispose of your trash
• If you get a flat or lose a water bottle, inform the riders around you that you are braking, slowly apply your brakes, and get to the right. Stay to the right until all riders pass before retrieving the bottle or dismounting to fix the flat
• Check for riders behind you before spitting or “farmer blowing”

Disclaimer: Each rider is responsible for his or her own safety on our training rides leaving from DSU, Inc. DSU, Inc. assumes no responsibility for accidents that could happen.