Team WE

WE partners with Trace Bikes in Nashville

Emma Sara — Thu, 05 Apr 2012 15:16:17 +0000

Trace Bikes and Women’s Edge Sports are teaming up to develop a new women’s bike racing team in Middle Tennessee. Emma Sara, president of Women’s Edge Sports, is a USA Cycling coach, former elite road racer, sport-class mountain bike racer, triathlete, personal trainer and yoga instructor. Emma recently moved from New Jersey, where she founded and coached Team WE (Women’s Edge) Sports, an all-women’s multisport club (www.teamWEsports.org ). She also coached New York City’s all-women’s triathlon team, Team Lipstick. Emma has raced on Team Advil-ChapStick® and Team Lipton®, as well as for a local New Jersey bike shop team, Tenafly Bicycle Workshop.

Skills & Knowledge you’ll get in the RACING DEVELOPMENT PROGRAM:

USA Cycling Rules & Regulations

Group riding skills, etiquette and techniques

Paceline – single, double, rotating, echelon

Clipping-in quickly without looking

Riding tempo, accelerations, attacks, counterattacks

Bike handling skills like bunny-hopping, feed zone skills

Dealing with body/bike contact with other riders

Turns and cornering

Hill climbing and descending

Lead-outs and sprinting

Hydrating, eating, dressing/un-dressing on the bike

Race tactics and strategy

Bike maintenance

Pre-race/race/post-race nutrition and hydration

Warm-up, cool-down, recovery

You will learn how to race in criteriums, road races, stage races and time trials.

You’ll have fun and learn a lot!

Never raced? Cat 4, Cat 3…

Come out and meet Coach Emma Sara

ALL are welcome to our first Information Session

Tuesday April 10, 2012

6:00pm at Trace Bikes

Contact Emma@teamWEsports.org for information on training in Middle Tennessee.

JFS 2012 WHEELS FOR MEALS EVENT

Emma Sara — Wed, 15 Feb 2012 15:55:28 +0000

BE A SPONSOR FOR THE 2012 WHEELS FOR MEALS FUNDRAISING EVENT

Why? Over the past year, JFS has seen:
a 50% increase in families using the JFS Food Pantry;
an 88% increase in requests for emergency assistance; and
a 30% increase in the need for wheels for meals.

JFS of Bergen and North Hudson needs your help! Every day, thousands in the community struggle to feed their families. Funds raised will assist those in need through meals on wheels, emergency aid, the JFS food pantry, and other vital services which stabilize families facing tragic circumstances. The services and support provided by the JFS help turn lives around.

Description: Multi-distance, family friendly cycle or walk event developed for participants of all levels and ages. The day will include a variety of supported routes and post-ride events and entertainment including a tented sponsor area, food and beverages, and music and prizes.

History: Over 450 people participated in the 2011 event as riders, donors, and volunteers. We raised over $50,000 to help families in need and we expect to double participation in 2012.

Demographics: Families with children, young adults, cyclists, community activists, people interested in raising money and awareness to the needs of the community. We will heavily promote the event across Bergen County, including schools, bike shops, gyms, coffee shops, restaurants, houses of worship. JFS will also rely on word-of-mouth and social media promotion. Participants will be asked to raise funds among their friends; potentially expanding our exposure beyond Bergen County. Teams will compete on the total dollars raised and prizes will be awarded to top fundraisers.

Press Coverage and Recognition: Featured in profile pieces and event round-ups in print, online and broadcast media; including Bergen Record, Jewish Standard, Teaneck Patch and NY1.

As a Wheels for Meals Event Sponsor, your company will enjoy long-term exposure on the web, in print and within social media outlets, reaching riders, volunteers and donors throughout the Bergen County area. The audience includes participants and volunteers of all ages, event donors and supporters, as well as JFS’ extensive network of community leaders, families, houses of worship and partner organizations.

Questions? Please contact Jeff Nadler at 212-837-9090 or jeffn@jfsbergen.org.
Director of Development, JFS, 1485 Teaneck Road, Teaneck, NJ 07666.

Practical Lifestyle Tips

Emma Sara — Thu, 12 Jan 2012 15:58:35 +0000

by Brett Hoebel
Owner of HoebeL Fitness
Creator of RevAbs and reVamp Nitro
Former trainer on Biggest Loser
Trainer on Food Network’s “Fat Chef”

Avoid junk food:
- Find a similar “healthier” version and bring snacks with you. Most people have their favorite “junk food”, whether it’s candy, cup cakes etc. I have mine and I’ve found that finding a “healthier” version, like a lower-sugar protein bar than a junk food bar, helps a lot. I still get the feeling I’m eating a “treat”, but without all the calories. Health Food stores and yoga studios carry “healthier” options of everything from cakes, muffins, bars, cookies, puddings etc. It’s also important to carry healthy snacks with you and at the office so you don’t get too hungry between meals – once you get too hungry, you’ll be reaching for the quickest food you can find and that’s usually junk food.

Have time to cook healthier meals:
- Meals that are 5 ingredients or less and do one day a week of food prep. KISS principle ie, Keep It Super Simple. Make meals that are 5 ingredients or less and that take 30 minutes or less. The more time you save cooking, the more you will cook healthier meals. Take one day a week to do food prep ie, Sunday is a great day to “bulk cooking” like steaming chicken breasts, making turkey burgers and steaming greens that you will use in meals later in the week. You will not have to do the same amount of food prep and therefor have more time to make these healthy meals.

Avoid stress eating:
- Address your stress and workout it out. “Emotional” and “Stress” eating is a major contributor to weight gain. Once you get “too stressed”, the battle is usually lost. Better to address the issue immediately before it gets out of hand so that you can resolve things in the moment and for the future. Communication is key – communicating how you feel and sometimes, just talking about an issue instead of “bottling” it in, will help. Physically working out can help with mental and emotional stress. Exercise usually gets your mind “off” the problem and your body’s natural “feel good” endorphins are produces from exercise and also help reduce stress.

Deal with cravings:
- Control your blood sugar. Most people make poor eating decisions when they are hungry and their blood sugar drops. Your blood sugar usually drops from not eating enough and skipping meals, as well as eating foods too high in sugar which cause a rise and sudden crash in blood sugar. When your blood sugar drops, cravings are soon to come after and usually for what is lacking ie, “sugar”. You can control your blood sugar and cravings by the Type and Timing of foods. Eat a balance of healthy fat, fiber, protein and complex carbohydrates. Avoid over consumption of diuretics like caffein in coffee and soda. Make sure you eat every 2-3 hours and avoid skipping meals. Controlling the Type and Timing of the food, will help stabilize blood sugar and control cravings. And remember, all food is a drug, once you have it, your body will start craving it – better to have it crave healthy foods, then sugar and junk food.

Not binge at parties:
- Don’t show up hungry and don’t drink too much alcohol. If you show up hungry to a party, chances are your blood sugar will plummet and you’ll be binging on the o’derves. Eat something before you, like a snack for the car ride over. You’ll find yourself less hungry when you arrive and won’t be the person talking with their mouth full at every conversation. Avoid too much alcohol – your body needs to “detoxify” alcohol and one way is by eating. The less alcohol, the less your body will feel the need to eat to detoxify itself.

World needs more Strong Women

Emma Sara — Wed, 07 Sep 2011 16:57:12 +0000

Strength Training for Women

Strength training is one of the most effective ways of maintaining a healthy and lean body. Strength training is especially important for women for strong bones and lean muscle mass, as well as for balancing hormones to support their bodies as they age.

Some myths and trepidations around weight-lifting and strength training:

1-I will get too bulky.

A balanced nutrition program complementing strength training will prevent that.

2-I will not fit in my clothes anymore.

Your clothes will fit you differently, if at all. Your body composition will change and you’ll lose body fat. So it is a welcome reward to buy new clothes and possibly change your style a bit. Your old clothes are probably going to be too big now.

3-I don’t like having all those muscles.

Strength training alone will not make you look like a body builder. Most people who say they don’t like having all those muscles have never really tried to see what they feel or look like with the new muscles. When you change from being a soft person to being someone with firm muscles, it can be a difficult transition on the psyche. Think about what those muscles can help you do: lift your children; carry your groceries or luggage; open jars; the energy and efficiency of movement to handle the daily activities that are a woman’s everyday life.

4-I don’t have time.

Even short strength training workouts are beneficial. I’m sure that you could find enough time in your day to fit in 20-30 min. of strength training 3-4 days per week.

Now go out there and get strong! The world needs more Strong Women!

If you need some guidance check with one of your Team WE coaches or personal trainers.

Training in the Heat

Emma Sara — Fri, 19 Aug 2011 19:43:05 +0000

Training and Racing in the Heat
By Andrew Nelson for Team WE Sports

When the temperature rises way beyond what is comfortable for you, special care should be taken with regard to exercise. One athlete I know has asthma and tells me her range is 38-80 degrees F, great for March –June and late Sep- Dec in the Northeast where she lives. Some who grew up in hot climates like the Southern U.S. can exercise, albeit at a measured level, well into 90F and 100F temps with proper hydration but most cannot.

If you are going to be racing during the summer months then it is best to train in the heat occasionally so you are better prepared for what it feels like to exert yourself in extreme heat. Training in the heat whether to prepare for a race or just to spend some time outdoors requires a few precautions and some preparations as well.

Tips for Training in the heat:

1. Stay Well Hydrated. If you are working out in the heat then start your day with a big glass of water. Drink 2 cups for every pound lost during exercise.

2. Make sure to get electrolytes. A little Sea Salt in your water can do you good. Use a sports drink with minimal or no coloring and no artificial sweeteners or caffeine. Coconut water is the best.

3. Dial it back a notch. Don’t do your speed work in the heat. Hills can slow you down just enough, though.

4. Tell people where you are going – Just in case.

5. Keep fluids on you. Running with a frozen water bottle can keep you cool longer by lowering your body temp through your palm. Biking with a water bottle is essential.

6. Stay in the shade. It can be a lot cooler out of the sun.

7. Wear light color clothing. White is reflective.

8. Wear technical fabrics, they tend to be cooler than cotton and can help with temperature regulation.

Be smart when training in high temps. If it is a Heat Advisory or air quality warnings in your area, then maybe you should take a day off or train inside. One day will not derail your training.

Simple Weight Loss Tips

Emma Sara — Fri, 19 Aug 2011 19:36:21 +0000

Quick Tips for Successful Weight Loss
Andy Nelson

A leaner body helps to make you faster, stronger and less prone to injury and fatigue. Whether you have 3 or 300lbs to lose here a few tips for losing a few pounds.

-Get to bed earlier. More sleep will help to cut down on sugar cravings.

-Make a plan and stick to it.

-Don’t eat late at night. (This goes with the first tip)

-Share what you are doing with your friends. You don’t have to take the journey alone.

-Register for an event — a race, a fitness convention, a wedding, a vacation.

-Be consistent. Work out at least 6 days/week.

-Strength train. Lifting weights and getting stronger will lead to better results faster and you will feel better.

- Do something different. Unlike what most magazines say, you probably will not walk off your extra weight. Buy a new workout video like RevAbs (more than just abs work) or P90X and invite friends to workout with you.

-Eat a clean diet. Better food is easier on the body.

-Sit down to eat (not at your desk, not in the car).

-Don’t do it alone. Enlist the help and participation of friends and family.

Living healthy is all about the choices we make. Feel empowered by your decisions and ask for help when you need it.

Great time at the Women’s 5K and Good Living Festival

Emma Sara — Thu, 09 Jun 2011 13:32:48 +0000

Click here to see photos and race results of this June 4 event at the Bergen Community College.

Cycling Safety Tips

Emma Sara — Tue, 24 May 2011 10:40:20 +0000

IN GENERAL:

Be highly aware of those around you. People, bikes, cars, dogs, children.

Be observant of road conditions, what is ahead, etc. AT ALL TIMES.

Make sure that your bike is in good working condition so as not to affect your experience, nor that of those around you when riding in a group.

Do not drift in your thoughts, always remain alert to your surroundings.

Listen to your “gut”. If the road or riding conditions don’t feel safe to you, or you’re especially fatigued or otherwise distracted, change your route or save the workout for another day.

Be polite to your training partners and to others on the road. Do not preach good behavior or proper technique to anyone, especially if you don’t know them.

Wear bright colors so you are easily noticed by others.

When riding early mornings, at night, in foggy or low visibility conditions, be sure to have lights on the front and back of your bike.

Always be as positive as you can. Negative thoughts, bad moods, poor emotions, will affect your training…as will positive, happy ones!!

Behave predictably at all times. Ride in a smooth, straight line. Use body and verbal language to announce your intentions. Occupy minimal space, leaving room for others.

Ride in a single file (2 by 2 if applicable and once you are comfortable with your group). The lead person should call out and signal obstacles with plenty of time to avoid them. These calls/signals should be repeated by everyone down the line.

Safety is always and forever your main concern. You are responsible not only for yourself, but for those around you. Err on the side of safety whenever there is doubt. No ipods whatsoever!

Check the air pressure in your tires before every ride. Pump your tires if necessary (this is needed often). You may want to lower the pressure ever so slightly when riding in wet conditions, as this will facilitate better traction.

CITY STREET NOTES:

Always ride in the same direction as traffic.

Ride single file. 9W two-abreast is ok on wide shoulder.

Obey all rules of the road (red lights, stop signs, yield to pedestrians)

Do not ride on sidewalks.

Watch for car doors opening.

CALLS AND SIGNALS:

On your left!

On your right!

Clear!

Slowing! (or hand signal)

Stopping! (or hand signal)

Car back! Car up!

Car right! Car left!

Runner up!

Hole! Glass! Rough road! (or pointing to obstacles/debris)

SKILLS:

Clipping In

Braking

Stopping

Gear Selection and Operation

Pedaling Efficiency and Cadence

Turns and Cornering

Standing

Climbing

Descending

Glancing Back

Water Bottle – take out, drink, put back into the cage (without looking)

Group Riding

Riding in Traffic

Signals and Calls

Pacelines

Body and Hand Position

WHAT TO WEAR:

Helmet

Sunglasses or Clear Glasses

Sunblock

Padded Bottoms J

Moisture Wicking Materials

Bright Colors

Cycling Shoes w/ Cleats

Gloves

WHAT TO KEEP ON YOUR BIKE AT ALL TIMES:

These items are NOT optional. If you do not have them on your bike at all times, you may adversely affect your safety and your experience, as well as that of your teammates.

Spare Tube

CO2 Cartridge & Dispenser

Tire Lever

Allen Key / Tool Kit

Credit Card

Cash

Nutrition

2 Full Water Bottles (one electrolyte on long ride)

Charged Cell Phone

Women’s 5K and Good Living Festival

Emma Sara — Thu, 19 May 2011 19:28:45 +0000

Watch the Video and come have fun with us on June 4 at BCC, Paramus, NJ:

http://www.mybergen.com/

Olympic-distance Triathlon – Race Advice

Emma Sara — Thu, 12 May 2011 19:55:06 +0000

Here is some advice to help you feel more comfortable for this weekend’s race.

Week of the Race:
-Cut out spicy food the week of the race.
-Minimize alcohol consumption.
-Hydrate well all week.
-Put a pinch of sea salt into your training bottle of water (Friday-Sunday). The electrolytes should be enough so you won’t have to use Gatorade during the event.
-Drink a small container of coconut water Thursday and Friday after your work out.
-Do not try any new foods or drinks this week and definitely not on the day of the Race.
-If you normally drink coffee, cut back by as much as 50% until the day of the Race. On Race Day, have a normal amount that you can tolerate before a race. The caffeine will give you a boost.

Race Day:
-Eat a good breakfast at least 3 hours before the race.
-Get to the Race EARLY.
-Before the Swim, get to the transition area EARLY.
-Make sure you get body marked, set up your transition area (powder your shoes and socks, get your sunglasses in the right position, note where your bike is, etc), review the exit locations for bike and run. Allow enough time to walk from the transition area to the swim start.
-Get your wetsuit on. Put your race number belt on under your wetsuit, it is just one less thing to have to remember at T2.

The Swim:
-Get in the water and do a short warm-up.
-If it’s an ocean swim, you will probably start on the beach and run in to the water.
-Get a feel for the water and relax into it. Stay relaxed in the water and take LONG EVEN strokes. This is ocean (salt) water so you will float really well. This will be more exciting than the warm up swim because there are more people. Relax, and if you feel there are too many people around you, move to the outside.
-Draft off of someone who is a little faster than you so you can use their effort. Try to swim at their hip or feet.
-Look for your next buoy every 6-10 strokes to make sure you are swimming straight.
-If something “bad” happens (your goggles fill with water, you get kicked in the face and you panic) flip over and back stroke until you catch your breath. If all else fails, grab a kayak.

T1:
-There will probably be a short run to the bikes. Stay light on your feet, run through the clean water shower if one is provided.
-When you get to T1, do what you have practiced and do it quickly, but thoroughly.
-Fasten your helmet. Put on your race belt now (if you didn’t before the swim) to save from having to do it at T2 (and risk forgetting it).

The Bike:
-Do NOT GET ON YOUR BIKE UNTIL YOU CROSS THE LINE out of transition. It’s the RULE.
-Take a gel, GU or whatever quick energy boost you’re used to in the beginning of the ride.
-Use a low gear and a high pedal speed at the start. Move up in your gears quickly to find your race tempo.
-Temper your effort and make sure you have a little left for the run.
-Adjust your position on the bike a few times while riding. Stand up to pass people and crank the pedals a few times. Your heart rate may spike a little, but then settle back down into a fast speed.
-Always ask yourself if you can go faster. If you feel like you need to shift gears, try to get a half mile an hour benefit at the same effort level when you shift to a harder gear. Don’t lose that 85/90+rpm cadence.
-Since the course is Olympic distance, may want to shift out of a high gear around mile 24.3 and spin the rest of the way to the transition area, this will help get your “running legs” sooner.
-You should not feel exhausted after the bike, nor should you feel “fresh,” but a fair balance between.
-If you’ve practiced it, you can take your feet out of your shoes to get off the bike quicker at the line. Do not do this for the first time Sunday.

T2:
-RUN your bike back to its space, this will get the legs ready for the 10K.
-Drink a few sips of water, grab your hat, put on your shoes and GO, GO, GO! Make sure you are running in the right direction. You can ask someone on the race crew, “Run Out?” and they will point the way for you in case your head is foggy.

The Run:
-Try to run in the shade as much as you can.
-Really work to get your legs turning over in that first mile out of T2, this will help you the rest of the race.
-Remind yourself to lift your feet off the ground quickly. Do not try to propel yourself forward. Remember to run short quick strides, keep relaxed wherever you can; your face, your shoulders, hips and ankles as much as possible. If you feel pain, try to change your run gait and leg speed to alleviate.
-Stay off of your heels.
-Stay tall and light on your feet.
-If you have anything left at the 5 mile mark then pick up your pace.
-When you see the finish line, open it up and sprint. But do not over reach your feet though.

Do all that you can to finish strong. Do not let the “chatter” in your head get in the way of victory. You have trained for this race.

After you’ve crossed the FINISH LINE – REVEL IN THE ACCOMPLISHMENT! HYDRATE! Get a recovery drink. Walk around and take advantage of the free stuff and the
energy drinks. Get your bag and meet up with your friends, family, and teammates. Within 90 minutes of finishing, get a meal in you; something healthy
with lean protein and plenty of carbs and healthy fat. Retrieve your bike as soon as they will let you. Get home, shower, stretch, elevate your feet, and nap.

Good luck and have fun.