Strength Training for Cyclists – a Story in Community Building


This is a great article about a class that was put together by Tom Mathis for The Bike Lane customers at CrossFit Burke. Tom writes for a blog called Active Life DC. and has his own fantastic blog Cakeholemanagement.com
CrossFit Burke

About the Author:

Tom Mathis is a local fitness enthusiast who blogs at Cakehole Management.

On Saturday, 08 January 2014, in Northern Virginia 16 cyclists gathered at CrossFit (CF) Burke to participate in a functional fitness seminar to learn how they could help improve their on-bike performance during the Spring cycling season. Most were members of The Bike Lane’s racing team and signed up as a fun way to spend a Saturday afternoon with some friends. I was asked to teach the seminar and was really focused on folks walking away with some enduring knowledge versus just being exposed to some different exercise elements and having a good workout.

The seminar was the brain-child of Todd Mader, one of the co-owners of The Bike Lane. I’ve known Todd and his wife and business partner, Anne, since they started a shared dream to open their own bike shop in 2001. The Bike Lane doesn’t just focus on selling bikes, they constantly strive to give back to their community through educating the public on bicycle safety, advocating for bicycle safe communities, sponsoring a race team, co-sponsoring races and cycling related activities, leading rides, and most importantly helping their customers learn everything they need to know in order to have a safe and enjoyable biking experience.

Thus it was no surprise when Todd asked me to host a strength and conditioning seminar for cyclists after helping me with the Active Life DC “Winter Strength Training Tips for Cyclist.” Todd was so excited by the material we covered during the photo shoot that he thought it would make for a good seminar. I was a bit skeptical at first because I tend to focus on the fundamentals, which folks often don’t find that exciting. However, what makes for fun experiences is being willing to try new things and doing cool things with friends. So we made a deal on the spot – if he could get at least 10 x participants, I’d put together a program of instruction and coordinate the rest.

That same week, I discovered CF Burke just opened up in our Community – I make it my business to know every CF Box (aka gym) near me as I’m constantly encouraging folks to try CrossFit. I also want first hand experience of any box I refer to.

I dropped-in for a Workout of the Day (WOD) that week to check out CF Burke. Candidly speaking, I wasn’t expecting much. I’ve been to a few new CF Boxes and many start off as a diamond in the rough where it takes a trained eye to appreciate the important facets.

However, I was blown away by CF Burke. Right away I could tell I was walking into something different – this wasn’t just a CF Box, this was 7,500 square feet of someone’s well thought out and passionate vision. Little details, like both Apple and Android charger stations by the gear storage area, the “Big Ass Fans” to keep things cool in the summer, and the complete assortment of standard CF Gear from Rogue Fitness. They even had a reverse-hyper, which you don’t see everywhere. After a good work out, I had a chance to learn more about CrossFit Burke from the owner and head coach, Jamie Gallagher.
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How to win with EX2 Adventures and The Bike Lane

The Bike Lane is proud to once again sponsor EX2 Adventures for 2014!  We can’t wait to see everyone at the races.  See below the latest enewsletter from EX2 and how everyone can win by racing!

ex2adventures_web_blue_logo

Hello from EX2 Adventures!
We are excited to announce that our long time sponsor, The Bike Lane (TBL), will be returning for the 2014 race season and they’ve got some awesome plans for EX2 racers! For those of you that don’t know, TBL is owned and operated by a husband and wife team, Anne and Todd Mader. Many of you have probably seen them racing in EX2 events on the running trails and on their bikes! TBL is truly a business built around its community. They sponsor mountain biking races like ours, they sponsor charity rides and do tons of advocacy work for bicycle safety. They love what they do and it shows. Throughout the year they offers clinics, bike maintenance classes and just get out there and have fun, shop rides. Their shop motto: “Ride globally, shop locally” is one that we at EX2, strive to live by.  Visit The Bike Lane at http://thebikelane.com

Want to win a new bike? During race check in, all EX2 registered racers will receive a really cool Bike Lane car magnet. Attached to the magnet will be a GOLDEN ticket – make sure you keep it safe!  Bring your GOLDEN ticket into either the Springfield Bike Lane or Reston Bike Lane and spin the prize wheel.  Everyone who brings in a raffle ticket will win things like a free helmet, free t-shirt, tubes, etc.  Your GOLDEN ticket will then be entered into a raffle for a chance to win a sweet, mountain bike at the end of the race season! Thank you Bike Lane!

Mark your calendars – TBL will be hosting two bike maintenance clinics, which will cover the most common mechanical issues during a race.  Don’t let a mechanical take you out of the race! The pros at TBL will show you how to get it fixed and keep moving! The first clinic will be on 2/23/14 at 10:30am at the Springfield location. The second will be on 7/20/14 at 10:30am at the Reston location.  For those of you interested in EX2’s XTERRA race, TBL will be hosting an XTERRA clinic on May 13th at the Springfield location with XTERRA World’s Champion, Dr. Kathy Couthino. This is a great opportunity to get some race tips and some inspiration from the amazing Dr. Kathy. Check the EX2 Facebook page for more info as the events get closer.

Last but not least, TBL is hosting the EX2 Season Kick-Off Party on Sunday, 2/16 from 5-7pm at their Springfield location. Please join us for some frosty beverages, a raffle drawing every half hour for some cool stuff (including a free race entry) AND the shop will be open with special discounts for all EX2-ers! It’s a great chance to meet your fellow racers, bike enthusiasts and to get stocked up for 2014!  You can RSVP here – https://www.facebook.com/events/237953029719967/

It’s going to be a great year and we can’t wait to get it started! See you all on the 16th!

Jim Harman
Race Director
EX2 Adventures