www.finkraftcoaching.com	September 30, 2009

CLIENT CORNER Finkraft clients have now the opportunity to get special perks online by using their Training Peaks username and password on the Finkraft homepage login on the top right corner. (www.finkraftcoaching.com) There is also an archive of articles written by Roger relating to various topics. Check it out! Classifieds For Sale 56 cm Cervelo frame & fork R3 $ 1.800   See photos below  If interested please contact Adam Duncan: aduncan5_sbr@yahoo.com Cervelo R3 SL size 56cm 2006 Hed Aerolab V04 -  Aluminum Front, Carbon Rear. Size 52.   Used about 8 times.  It's Like New, never crashed, and well maintained.  The Frameset retails for about $1400.  I've come to the very obvious conclusion that i'm terrible at TT's -  so here you go.   Oval A700 integrated Aero Bars- 42cm.  Campy Record TT shifters.   Campy Centaur 170mm Std alloy Cranks (external BB) -  Campy centaur derailleurs and brakes.  It's got a fizik arione saddle on there right now that I'll throw in gratis.  it also have an aero (proprietary) carbon seatpost.   It's a great TT bike, I just have no business at all being on it.. Bacon Rims not included.   $1,600 OBO.    Contact Christophe Jammet if interested at cjammet@gmail.com he has additional Campy stuff for sale as well Hed Aerolab V04 - size 52cm Wanted Anyone looking to sell a set of 175 mm Power Cranks, contact Mark Pohndorf mark.pohndorf@gmail.com Results Bear Mountain Fall Classic Sept. 13 Roger Aspholm - 2nd Pro 1/2 John Landino - 13th Cat. 3 Troy Kimball - 5th M40 Mark Pohndorf - 6th M40 Mike Beckerman - 14th Cat. 4A Reggie Rasch - 17th Cat. 4B James Stevens - 29th Cat. 3 Jerry Truppelli - 37th M40  Tour of Catskills (3 stages) - Sept. 18-20 Prologue Roger Aspholm - 7th Pro 1/2 Troy Kimball - 2nd M40 Epic Stage 1 Roger Aspholm - 2nd Pro 1/2 James Stevens -  18th Cat. 3 John Landino -  20th Cat. 3 Troy Kimball - 1st - M40 Epic Stage 2 Roger Aspholm - 3rd Pro 1/2 James Stevens -  11th Cat. 3 David Trumpf-  19th Cat. 4 Troy Kimball - 4th - M40 GC - Tour of Catskills Roger Aspholm - 4th Pro 1/2 James Stevens - 16th Cat. 3 David Trumpf - 18th Cat. 4 Troy Kimball - 2nd M40 Andrew Lawrence - 30th Cat. 4 Reggie Rasch - 41st Cat. 4 Eric Carlson - 54th Cat. 4 Jerry Truppelli - 15th M40  Golden GT Mountain Bike Race Kevin Hines - 1st Kevin Hines winning lots of "Gold" PLEASE NOTE THAT WE WILL SEND SOON A SPECIAL CROSS EDITION NEWSLETTER  * if at all possible send us your race results by e-mail so that we can keep track of them and list them in the newsletter. Thank you! * if at all possible send us your race results by e-mail so that we can keep track of them and list them in the newsletter. Thank you! SOON AVAILABLE THROUGH FINKRAFT WWW.FINKRAFTCOACHING.COM UVEX FP2 - possibly the fastest TT helmet around buy it now online at www.finkraftcoaching.com inquire about your FinKraft athletes' discount

The Road Season is coming to an end By Roger  End of the road (season that is) In my book September was a very big month for  “great road/stage races”. We had Green Mountain, then Bear Mountain and to top it off, the Tour of Catskills. As for the tri-athletes some ½ and even full Iron Man races are taken place at this time of the year. As you notice they all have the word Mountains in their names, so hard-core races! These races are important in many ways; you trained and raced now for a long time and either you had a great season with good results and you are just having fun finishing the season, or this was your month to show how hard you have worked all year and come up with some peak performances. Those of you who are switching teams or upgrading, it is time to finish on a good note. If September goes well, it is easier to move on and be motivated to prepare for the next season after a well deserved break -  or be ready for some cross racing. If you had success at the end of the season it feels like you did something right and made progress, which is a big mental booster for the coming months. Roger shown at Bear Mountain Fall Classic Transition to either off-season or cross racing could be very hard both mentally and physically, no matter how the summer went. It is hard to let go of racing or it is hard to keep going and start racing cross. From my experience, listen to your body and mind; are you burnt out or still motivated to keep going? A break from structure might be all it takes, time with family, not riding every day, doing some other activity or nothing at all for a few days might do the trick. You will know in a week or two when the itch to start riding, running or swimming is back again and by then you are turned off from you racing routine and you are ready to start training again, but in a different mind set. Cross is of course a little different, no break there, but that is totally different from what you have been doing, so after a race or two the fire to race will be raging again and you can not get enough of it! Just remember your sport is your passion, threat it that way not like an obsession! Belgium Knee Warmers By Kyle Wolfe, Assistant Coach for Finkraft Endurance Sports Coaching It is impossible not to notice how the sun rises a little later and the sun sets a little earlier each day now that autumn is upon us.  Aside from the pesky fact that the days are getting shorter, the temperatures are also getting cooler, especially during the early morning and late afternoons hours when most of us are out riding our bicycles. Dressing for this time of year can be difficult as the temperatures can change over the course of a ride and it can be easy to overdress.  Also, the fall can bring rain and stormy weather on race day that make wearing layers difficult when performance is key. The best way to deal with these weather changes is to wear something often called Belgium Knee Warmers.  Protective warming oils can be applied to the exposed skin that both help the muscles get ready for the efforts and to keep you from getting too cold.  These oils can also be applied to the shoulders, upper arms, lower back and glutes to keep them warm under your clothing.  The colloquialism came from how it always seems that those professionals on Europe ’s Northern coast never seem to wear tights! Conveniently, Finkraft Endurance Sports Coaching sells these products on our website.  The warming balms called medium (2x) or hot (3x) are great for these uses.  I personally like to use the oils as it allows me to wear just leg warmers for all but the coldest winter days, which is much more comfortable when riding and racing. After you have received the oil you want to use, it needs to be applied.  It is important that you follow my directions, as I have learned from experience!  First, apply your chamois cream and put your shorts on.  Hike up the legs to the tops of your thighs.  Put some of the balm on your hands and apply a thin layer up and down your legs and calves, with a little bit on the tops of your feet if it is super cold.  No toes!  At the same time, carefully put some on your glutes, shoulders and other parts as needed depending on temperature and your sensitivity.  Rinse off your hands with some water or Wash Lotion and rub dry with a towel.  DO NOT touch your legs again and then go to the bathroom.  Trust me on this! MARK YOUR CALENDAR ARIZONA TRAINING CAMP 2010 FEBRUARY 21 TO MARCH 14 TUCSON, ARIZONA SIGN UP NOW TO SECURE YOU PLACE The cost for one week is $1,250 per person or $1,875 per couple, airfare not included. Spots are limited – so reserve early and secure your reservation with a down payment. Weeks go from Sunday to Sunday. Airline tickets not included, but the sooner you book the better the rates will be. PAYMENT INCENTIVES: 15% off if reserved and secured with a 50% down payment by October 10th (deadline extended) . 10% off if reserved and secured with a 50% down payment by November 1st. Final payment to be submitted by February 1st. Bike transportation to and from the camp will be available at $185 per bike/roundtrip, so you would not have to fly with your bike (fyi, cost of bike transport via air is approximately $400 roundtripper bike and the added hassle of course). Contact FinKraft for more info go to web site link / services-training camps WWW.FINKRAFTCOACHING.COM