2005

Mon.
2/28

LaGrange Night at Helen's, 7:15 PM
Pickup your pre-paid 2005 clothing orders placed in December.

click here for amazing deals!

3/9

Board Meeting 7:00 PM
Community Room A, Westside Pavilion (behind the food court). All members are welcome.

3/12

Solvang Century & Half Century

Wed.
3/16

Free Lecture 7:00 PM, Wednesday

SCIENCE OF STRETCHING AND STRENGTHENING - FOR INJURY PREVENTION AND PERFORMANCE

Presented by Robert Forster, PT
Bob lets you know the why, when, how do’s and don’ts of stretching and strengthening to avoid injury and improve performance.

Your RSVP is appreciated, please call 310-582-8212 or email info@phase-iv.net

PHASE IV Scientific Training & Performance
1544 20th Street, Santa Monica, CA 90404
In the alley between Broadway and Colorado

www.phase-iv.net

6:45AM
Fri.
3/18

Liquid Fitness Time Trial - FREE
(3rd Friday of each month)
6:45AM. Mandeville & Westridge.
      Not an official club-sponsored event.

Sat.
3/19

INTERACTIVE STRETCHING CLINIC** - Presented by Susan Blumenthal, PT

Discover the easiest & best ways to perform better, prevent injury, and aid recovery. You will leave this clinic with a true understanding of the benefits of stretching and after incorporating them into your existing training program will reap the rewards for many days to come. Come dressed in clothing that allows for easy movement, as this will be an interactive clinic.

**There will be a nominal fee of $8 for this session.
This clinic will be held at 427 Wilshire Blvd., Santa Monica.

Please RSVP to FORSTERPT@aol.com or call 310-656-8600.

FORSTER PHYSICAL THERAPY
427 Wilshire Blvd., Santa Monica, CA 90401

www.forsterpt.com

3/24
3/25
3/26
3/27

UCI Track World Championships

VIP and reserved seat tickets are available for sale.
more information

6:45AM
Fri.
4/8

Skills Clinic - FREE
6:45AM. Parking Lot 5 South on Ocean Avenue.
      Not an official club-sponsored event.

Free Lecture 7:00 PM, Wednesday

POWER TO THE PEOPLE:
POWER TRAINING FOR CYCLISTS & TRIATHLETES

Presented by Eddie Monnier

• Velo-Fit founder
• USA Cycling Elite Coach
• member of Joe Friel's coaching team
• recognized authority on power-based training.

Whether you are a serious century rider or elite competitor, power training is a tool that can help you make the most of your training. Eddie will discuss the merits of training by power, how to get the most out of power-based training, and choosing a power meter. Attendees will receive a special limited time offer on SRM and Power Tap power meters.

Your RSVP is appreciated, please call 310-582-8212 or email info@phase-iv.net

PHASE IV Scientific Training & Performance
1544 20th Street, Santa Monica, CA 90404
In the alley between Broadway and Colorado

www.phase-iv.net

INTERACTIVE STRETCHING CLINIC**

Discover the easiest & best ways to perform better, prevent injury, and aid recovery. You will leave this clinic with a true understanding of the benefits of stretching and after incorporating them into your existing training program will reap the rewards for many days to come.

Come dressed in clothing that allows for easy movement, as this will be an interactive clinic.

**There will be a nominal fee of $8 for this session.

Please RSVP to FORSTERPT@aol.com or call 310-656-8600.

FORSTER PHYSICAL THERAPY
427 Wilshire Blvd., Santa Monica, CA 90401

www.forsterpt.com

Japanese Keirin (not Olympic Keirin) Training
8:30 AM to NOON, Encino Velodrome

Training for everyone who has track experience.

This is not racing. The training is the same as given in Keirin School and like the many practices you are already doing on Tuesdays or Wednesdays night. It is just a little bit more disciplined organized training and will give you some Keirin skills which you may find beneficial for future racing.

Please bring warm up gear 48x16 (or similar) and training gear 48 x 15 (or similar).

The following is a sample schedule for the day:

• Warm up: 40 lap. Gear 48 x 16

15 laps at 65% HR/Max
12 laps at 75% HR/Max
5 laps at 85% HR/Max
8 laps at 65% HR/Max

20 minutes Complete Rest

• Flying 200. Gear 48 x 15
  

  20 minutes Complete Rest.

F. Start: 50 M X 2 (one off saddle, one on saddle)

*5 minutes ride rest for each sets.

• 100M X 2
• 200M X 2
• 250M X 2

20 minutes Complete Rest

More, more, more till Noon.

Contact Henry Shibata (h_Shibata@hotmail.com)
Contact Dan Weinberg (dweinberg@aol.com)

Wed.
4/27

Free Lecture 7:00 PM, Wednesday

ADOLESCENT & STUDENT ATHLETE SPORTS PERFORMANCE STRENGTH & CONDITIONING PROGRAM

Presented by Robert Forster, PT
Phase IV training programs for young athletes will be discussed. These programs emphasize safe and effective exercises to improve performance and protect against injury while emphasizing posture and joint stability. Get your child athlete on the right track with programs that are personalized for your child's individual needs and specific to their sport. Athletes, coaches and parents welcome.

Your RSVP is appreciated, please call 310-582-8212 or email info@phase-iv.net

PHASE IV Scientific Training & Performance
1544 20th Street, Santa Monica, CA 90404
In the alley between Broadway and Colorado

www.phase-iv.net

Wed.
5/4

Free Lecture 7:00 PM, Wednesday

Cycling & Running Skills and Training Tips for Women

Not comfortable riding in a group? Confused what 53 x 17 means and when to use it? Never changed a flat? Riley McAlpine, Coach, & Elite racer along with Chris Plourde, Coach & Elite racer, will demystify these challenges and teach the skills needed to ride comfortably in a pack, confidently round tight turns and descend at high speeds. They will also address concerns of the triathlete.

Your RSVP is appreciated, please call 310-582-8212 or email info@phase-iv.net

PHASE IV Scientific Training & Performance
1544 20th Street, Santa Monica, CA 90404
In the alley between Broadway and Colorado

www.phase-iv.net

Mulholland Challenge

• Century
• Metric Century
• Half Century

June
TBA

LaGrange Night at Helen's, 7:30 PM
Pickup your pre-paid clothing orders placed by March 30, 2005.

Ojai Cycling Weekend
Join fellow LG'ers for a weekend of cycling and fun in the spectacular Ojai Valley. The main event is the Ojai Valley Century on Saturday, June 4, which also offers a metric century and double metric option (which climbs through the Los Padres National Forest). We'll be staying at both the Hummingbird Inn and at the Rose Garden Inn. Over 20 rooms have been reserved for La Grange members (and family) so far, at a great group rate!

Other weekend events will include a carbo-load Italian feast Friday night under the giant oak trees at Boccali's, a catered barbeque Saturday night at the Inn, post-ride pool party, pre-breakfast "cool down" ride to Lake Casitas or Ventura Sunday morning - - or just take a nap in a hammock in the inn's lovely gardens. Bring the whole family! The Inn is a short walk to all the shops and the ride start, and there are many activities for kids and non-riders to do while you're out riding - - or volunteer to help with the ride and get a free ride entry!

More information

Susan Gans (susangans@sbcglobal.net)

7:00 AM - Club Photo and PEET'S COFFEE
San Vicente and Ocean
All members are welcome.

8:00 AM - Club Ride to Piuma
San Vicente and Ocean

9:00 AM - Piuma Hillclimb Competition
Piuma Road (near Malibu Canyon)
Pre Register for the Piuma Hillclimb.
contact Greg Wootton (gwoottonla@yahoo.com)
Indicate your category and age.

Numbers and pins will be given out at Peet's Coffee after the Friendly Friday ride on June 24.

Numbers go on the RIGHT SIDE.

12:30 PM - Annual LaGrange Picnic
Crestwood Hills Park
All members are welcome.

Please RSVP TODAY.
Online RSVP form - click here

• Fun Ride (40 miles)
• Metric Century (100km)
• Century (100 miles)

1410 3rd Street Promenade
Santa Monica, 310.394.4632
$5 cost includes one raffle ticket

17th AMERICAN COMPOSER'S FOURUM SALON

Sunday, 2:00 to 5:30 PM

TUTTOMEDIA
312 5th Ave. Venice, CA
(4 blks West of Lincoln, just South of Rose)

Presenting works by:

• Nedra WHEELER
• Ann Marie KURRASCH (www.annmariekurrasch.com)
• Peter GRENADER (www.buzzclick-music.com)
• Moderated by composer Alex SHAPIRO (www.alexshapiro.org)

$10 Admission

8/7

THE RUBIN-PACHULSKI PROPERTIES

WEST L.A. COLLEGE GRAND PRIX

8/10
8/11
8/12
8/13

National Track Championships - Elite
ADT Event Center Indoor Velodrome

• Mini-Metric (50km)
• Metric Century (100km)
• Century (100 miles)
• Double Metric Century (200km)

Wed.
9/28

Free Lecture 7:00 PM, Wednesday

Recovery Techniques for Great Performances

Hosted by by Robert Forster, PT

"Recovery should be so well understood and actively enhanced it becomes a vital part of training," Tudor Bompa, the father of Scientific Training and Periodization. Robert will discuss the latest in aggressive scientific recovery techniques and philosophies. Come learn the latest and most productive way to promote recovery, see what elite athletes and coaches have known but kept secret. Discover what and when to eat, stretching, massage and ice techniques for optimal recovery. Find the perfect mix of work and recovery to complement a well-planned training program to keep you on top of your game.

Your RSVP is appreciated, please call 310-582-8212 or email info@phase-iv.net

PHASE IV Scientific Training & Performance
1544 20th Street, Santa Monica, CA 90404
In the alley between Broadway and Colorado

www.phase-iv.net

Scott Bleifer
Memorial Ride

details coming soon

6:45AM
Fri.
10/7

Liquid Fitness Time Trial - FREE

6:45AM. Mandeville & Westridge.

Friday

11/4

6:45AM

Liquid Fitness Time Trial

FREE

Mandeville & Westridge

LONG-TIMER'S BANQUET RIDE

8:00 AM, Sunday, November 6

Friday Ride Pace down SanVicente Bl to Fisherman's Village in Marina Del Rey.
Return to Peet's Coffee in Brentwood.

Meet at Westwood Bl and La Grange Av in Westwood

LaGrange Annual Awards Banquet

Sunday, November 6

CHAYA VENICE, NOON to 3PM

click here for information

Wed.

11/9

7PM

Periodization Training: Base Phase

Hosted by Robert Forster, PT

Wed. Nov. 9, 7PM

Don't underestimate the value of developing the proper BASE. Hear how Phase IV Scientific Periodization Training guarantees your preparation for next season. Weight training, stretching and nutrition will be covered. A strong aerobic engine provides literally 96% of your metabolic power, even when you are required to exercise at higher intensities. Determining accurate Base training intensities is the key to great aerobic development.

Your RSVP is appreciated, please call 310-582-8212 or email info@phase-iv.net

PHASE IV Scientific Training & Performance
1544 20th Street, Santa Monica, CA 90404
In the alley between Broadway and Colorado

www.phase-iv.net

Tue.

11/15

7PM

Fitness Testing, Heart Rate Training & Exercise Prescription

Hosted by Robert Forster, PT & Jennifer Ischayek, MS, RD

Learn why testing is the cornerstone to exercise prescription and scientific answer to your yearly plan. Discover how state of the art scientific testing actually allows us to see what is happening inside your body as you exercise and how this directs us to your optimal training program. Formulas and theories are replaced with your personal performance parameters - developing the optimal training program for you. Come and find out what each of the different training zones represent and what they mean to you.

Your RSVP is appreciated, please call 310-582-8212 or email info@phase-iv.net

PHASE IV Scientific Training & Performance
1544 20th Street, Santa Monica, CA 90404
In the alley between Broadway and Colorado

www.phase-iv.net

4th Annual

Thanksgiving Day Ride for

Meals On Wheels of West L.A.

Let's see if we can top the $3,000 we raised last year.

ALL the money goes to provide meals for residents of West Los Angeles who are unable to shop or cook for themselves.

CLICK HERE FOR COMPLETE INFORMATION

Wed.

11/30

7PM

Sports Nutrition & Supplementation

Hosted by Jennifer Ischayek, MS, RD and Mark Sisson President Primal Nutrition & Author of ITU's first Anti-doping Code

Recovery from training is the key to all your performance gains and to avoiding injury. In turn, the right diet and supplements are essential for maximizing your recovery. Mark and Jennifer will discuss ideal eating strategies for endurance athletes. They'll also explain which sports supplements can work best to improve your performance and minimize your risk of illness or injury - and which supplements are worthless.

Your RSVP is appreciated, please call 310-582-8212 or email info@phase-iv.net

PHASE IV Scientific Training & Performance
1544 20th Street, Santa Monica, CA 90404
In the alley between Broadway and Colorado

www.phase-iv.net

Friday

12/2

6:45AM

Liquid Fitness Time Trial

FREE

Mandeville & Westridge

LaGrange Night at Helens 7:30 PM
members only please

Order your 2006 clothing.

Order your component group and wheels if you ordered a Cannondale frame.

Thursday

12/8

LaGrange Night at

the law offices of

Pfeiffer Thigpen & FitzGibbon LLP

6:00 PM   wine & cheese

7:00 PM   presentation

A special evening presentation for LaGrange Members who are involved in business or the entertainment industries entitled:

How to Avoid Getting Sued….and How To Help You Prevail When You Do!

This presentation will be given by Tom FitzGibbon, Jon Pfeiffer and Kim Thigpen, the partners in the Pfeiffer Thigpen & FitzGibbon LLP law firm, a LaGrange sponsor.

Who Should Attend: Anyone in business or the entertainment industry who is involved with making business decisions or entering into transactions with clients or customers, including in-house counsel. The scope of the presentation will be valuable to businesses across a range of industries including entertainment, technology, manufacturing, real estate, retail and professional services. It will also give you a chance to meet other LaGrange members off the bike in a fun and informal setting.

Your RSVP is appreciated, please call Lisa Marie Cameron at 310-451-5800 or email lmc@ptflaw.com

Suite 220
233 Wilshire Boulevard
Santa Monica, CA 90401
Parking entrance on 3rd Street just north of Wilshire

   www.ptflaw.com

Wed.

12/21

7PM

FREE LECTURE

Manage Your Ideal Weight

Hosted by Jennifer Ischayek, MS, RD

Find out the best ways to manage your weight, whether you are trying to gain, lose or maintain your weight. Learn practical tips to fit optimal nutrition into your hectic and stressful day. Jennifer will discuss how our bodies respond to different cues and change the way we look, feel and weigh.

Your RSVP is appreciated, please call 310-582-8212 or email info@phase-iv.net.Bbe sure to mention how you heard about this lecture.

PHASE IV Scientific Training & Performance
1544 20th Street, Santa Monica, CA 90404
In the alley between Broadway and Colorado

www.phase-iv.net

8:00 AM to 10:00 AM, Monday, December 26

Raymond Fouquet's
Birthday Ride & Celebration

MEET AT PEET'S COFFEE & TEA, Brentwood at 8AM

Ride to the Marina at the pace of the Friday ride.

Then celebrate and have cake and coffee at Peet's with Raymond.

Friday

12/30

6:45AM

Liquid Fitness Time Trial

FREE to LaGrange members

Mandeville & Westridge