MIVA CLOTHING ORDER FORM

All orders should be put in a sealed envelope and left at Oak Bay Bikes or Frontrunners or mailed to 101-6224 Pleasant Ridge Place, Nanaimo, BC. V9T 0B3 by NOVEMBER 1STaccompanied by cheque for required amount and made out to MIVA. Order form is on following page.

Here is the sizing chart: Please check your measurements carefully before ordering as we want you to have the best possible fit.

SIZING CHART all measurements in centimetres

JERSEY

CLUB CUT	FRONT LENGTH	BACK LENGTH	ARM PIT TO ARM PIT
XXS	58	70	44
XS	59	71	47
S	60	72	49
M	61	74	51
L	63	76	52
XL	64	77	54
XXL	65	78	55
XXXL	67	79	58
RACE CUT	FRONT LENGTH	BACK LENGTH	ARM PIT TO ARM PIT
XXS	53	64	42
XS	54	65	44
S	55	68	46
M	56	71	48
L	58	72	50
XL	59	73	52
XXL	61	75	54
XXXL	62	76	56

SHORTS and BIBS

	HIPS: waist to mid-thigh	IN SEAM: crotch to mid thigh	THIGH: width of mid thigh
XXS	88	21	24
XS	91	21	25
S	94	22	26
M	97	23	27
L	100	24	28
XL	103	25	29
XXL	106	26	30
XXXL	109	27	31

MIVA CLOTHING PRICING

Short sleeve jersey	45		Summer gloves (25 min)	25
Long sleeve jersey	53		Summer hat (N/A)
Bib shorts	55		Sweat band	10
Shorts	50		Arm warmers - warm	20
Summer vest	60		Arm warmers - lycra	15
Winter vest	70		Leg warmers - warm	25
Summer jacket (shell)	75		Leg warmers - lycra	23
Winter jacket	85		¾ leg tights	75
Neoprene Bootees (25 min)	35		Full length tights	85
Lycra shoe covers	20		Mini jersey	10
Winter gloves (25 min)	35		Socks (100 pr. min)	10

MIVA CLOTHING ORDER FORM

NAME: _______________________________ ADDRESS: _____________________________

email: _________________________________ _____________________________

Tel: _________________________________ _____________________________

POSTALCODE: _________________________

ITEM	SIZE	QUANTITY	PRICE	TOTAL
TOTAL

Signed order must be accompanied by full payment. Cheques should be made out to MIVA. Please check your order carefully as, once it is submitted, no changes can be made.

SIGNATURE: ___________________ DATE: _____________

There is a not-too-subtle distinction between those of us who refer to ourselves as "Cyclists" and all the rest, who simply call themselves "Bike riders". Here, for those who don't get the distinction, is the definitive explanation. (thanks to Jim Glover for sending this.)

MIVA's first clothing order for 2012 is being sent off next Friday (Dec. 16.). Many of those who have indicated they want new club clothing have not sent in their orders yet. You can appreciate that we need sizes and quantities to be able to service the MIVA membership properly so please get those orders in this week. Order form and pricing ( the quality and price of the club clothing has to be seen to be believed!) can be found under "Membership".

For most riders the winter season is a boring time with indoor training like spinning, home trainer or stationary bicycling, the MIVA home trainer sessions excepted. If you are looking for additional  specific, competition-oriented programmes, Jesper Bondo Medhus has invented a couple of training programs and an e-book, which have proved to be very effective and short in time.

Indoor Cycling Saves You Time

All of these programs can be done without a heart rate monitor. The programs have in common that they are time-saving and specific for either aerobic or anaerobic metabolism.

E.g. if you just do your home trainer-sessions to keep your VO2 max at an acceptable level, then choose one of the aerobic programs. These programs look very simple, but that does not mean they are not good.

In fact these intervals are based on a large amount of scientific research.

The short version is: To increase or maintain your VO2 max it is optimal to train at a level close to your VO2 max. The recommendations are that you spend as much time as possible at your VO2 max in intervals and with active recovery.

So now you can keep your training short in time and still reach your goals. All you need is a bottle of plain water. Have fun!

Indoor cycling training programs

Aerobic power 1 (50 minutes) 15 minutes – Warm up (increasing intensity) 5 x (4min high intensity + 2min low intensity) 5 minutes cool down

This program is designed to increase your maximum oxygen consumption. It gives you 20 minutes at a very high oxygen consumption, but it is not designed to be ridden to complete exhaustion.

Your VO2 max will gain improvements even at a more comfortable pace. It is, however, still important to push yourself very hard during the intervals. In the resting periods you should maintain an intensity at about 60% of VO2 max.

Aerobic power 2 (49 minutes) 15 minutes – warm up (increasing intensity) 5 x (40 sec. very high intensity – 20 sec. low intensity) 3 minutes recovery 5 x (40 sec. very high intensity – 20 sec. low intensity) 3 minutes recovery 5 x (40 sec. very high intensity – 20 sec. low intensity) 3 minutes recovery 5 x (40 sec. very high intensity – 20 sec. low intensity) 5 minutes cool down

This program is also designed to increase your maximum oxygen consumption. You work with a slightly higher intensity during the intervals than in the previous ‘Aerobic Power 1′ program. You will also gain increments in your anaerobic capacity.

You can expect results after only a couple of training sessions. This program really rocks.

Anaerobic power 1 (50 minutes) 15 minutes – warm up (increasing intensity) 5 x (60sec. maximum intensity + 6 min. recovery)

This program is designed to increase your anaerobic capacity. During the intervals the body is exposed to enormous amounts of anaerobic metabolits. After only a few of these sessions your body will be better to work at an anaerobic enviroment. This skill is primarily used in competitions, where jumps and sprints demand anaerobic efforts. This art of training is very exhausting and therefore it should primarily be used for competition preparation.

Although the MIVA sessions are not quite as specific, they DO contain most of the elements in Jesper's workouts and, with the video and music accompaniment, they are far more entertaining. If you are in the Nanaimo area, come along every Thursday evening at 7.30pm to Pleasant Valley Elementary School and sample our 20 foot screen and high volume music selection.

So, you think you are pretty good at bike handling. You can do a track stand at the traffic lights. You can ride on a set of rollers no hands, you can bunny hop those cyclo-cross barriers. Well, here is how the top BMX pro freestylers earn their money. Warning - don't try this at home!