Life BALANCE Sports & Wellness

Bike/Ped Advocacy: Senate Resolution 1805

2012-01-31T14:13:00.000-06:00

Today I testified before the Kansas Senate Transportation Committee on SR 1805, a resolution supporting Livable Streets policies. My testimony is below. Being a resolution and not a bill, my written remarks were brief and I made additional comments during my verbal presentation.

I know at least half of the committee members from my time working as a Legislative Assistant, so they know me and my background. They kept me at the lectern for a while to answer questions and discuss several points, it was a positive exchange. There were four of us giving presentations, and in the end, we are now working on drafting legislation to take this resolution a step further to a proposed plan of action. SR 1805 was drafted to bring awareness to our state leadership, and before it even goes to the full Senate for acceptance, we are already working on a piece to change our laws for the better.

I encourage all of you to be active in bringing positive change whether it be on the local, state, or national level. Every action we take is an important one.

To view the Resolution, go to: SR 1805

http://www.kslegislature.org/li/b2011_12/year2/measures/documents/sr1805_00_0000.pdf

Testimony

January 31, 2012

Mr. Chairman and Members of the Senate Transportation Committee:

Thank you for the opportunity to present testimony in support of SR 1805. I am Gina Poertner, owner and physiologist at Life Balance Sports & Wellness. I am also co-founder and Past President of KanBikeWalk, Inc. and currently serve on its Board of Directors. Many of you on this committee know that cycling, running, and helping others to live an active, healthy lifestyle is my passion, and I will continue to work with you on bringing safe and viable solutions to my fellow Kansans.

Supporting Livable Streets, also known as Complete Streets, is a critical element in fostering activities that contribute to the good health of our citizens. It is also critical in connecting our communities and enhancing safety for all roadway users throughout our state.

It is our responsibility as leaders to educate and enable our communities to implement roadway infrastructure that fosters active transportation. By maintaining our currently accessible “Complete Streets” areas and creating new ones as future road projects are planned, we provide:

Enhanced safety features for our young people who are not of age to drive.
Greater accessibility and a higher degree of independence to people of all ages who do not drive motor vehicles due to physical or mental limitations.
Additional options to all Kansans, able-bodied and disabled, who choose to travel actively in their communities and across the state for work, shopping, school, and recreation.
Increased economic benefit to areas conducive to various modes of travel.

I ask that you support and encourage your fellow Kansans to live healthy and to be safe on our roadways whether we drive, bike, trike, scoot, skate, roll, run, or walk by giving your favorable recommendation for SR 1805.

Respectfully,
Gina Poertner, CHES

Indoor Cycling at Xtreme Athletics

2011-12-18T20:14:00.002-06:00

Prepare for spring races with this 7-week progressive program:

Wednesdays 6:00 p.m.

January 11th through February 22nd

Bike set-up and extra warm-up time starts at 5:30 p.m.

Structured workout will run 60-75 minutes.

Attend any or all sessions $5 each.

Secure your spot at all 7 sessions for $30.

Drop-ins welcome based on space availability.

Need a trainer? I'll have a few Cyclops available for purchase.

For more information, contact Gina at
785-817-5866 or Gina@LifeBalanceSports.com

Location:

Xtreme Athletics
4209 Merriam Drive

Overland Park, KS 66203

Look for the pole vaulting horse about 1 block west of the I-35/I-635 interchange.

PowerFiTTE and Elite Athletics Time Trial Series A Wrap

2011-10-18T10:17:00.000-05:00

Thank you to all of the racers for coming out and making this thing happen. Your feedback, encouragement, critique, and involvement are invaluable to me. Although I've been officiating sporting events for close to 20 years, this was a very different experience, one which I enjoyed very much.

Mark Thomas of Local Cycling was a huge help in making the TT series work from the beginning. When we found out that the series was canceled, we had only a few days to submit the permit application before USAC's late fees kicked in, plus the planning needed to get everything in place in time.

Roger Harrison, Lanterne Rouge Volunteer Group. Roger supplied us with bib numbers for the entire season, and he supplied me with a lot of encouragement.

Race volunteers. Thank you for helping with organization, starts, finishes, and the myriad of things that need to be taken care of on race day:

Bert Swift

Mark Breeding

Bob and Cheryl Hicks - extra thanks for the cheeseburger, that was awesome!

Nolan Goldberg

Carl Rex

Jeff Englert

David Conrad

Sponsors. Everyone received a batch of goodies at the final races in Gardner and Buckner. Did you really think the season would end without getting some goodies from me? This is all top of the line stuff, the cream of the crop. I don't carry products that are anything less, my athletes get the best!

Purple Extreme. Bruce Gilbert, owner of the company and an all-around good guy, sent us this fantastic chain lube along with Golden Degreaser. This combo is one of the best things you can do for your drive train.

Okole Stuff. Ron Sawicki knows how to make a chamois cream and skin lube like no other. He's not kidding about the statement on the package, "This stuff really works!"

LivSport Sport Rubs. These are new products that I was introduced to by pro hockey player Curtis Brackenbury. There are three different sport rubs, and yes, every racer got all three of them. Pre-workout with heat, post-workout, and pain relief rubs.

To all of you who received the products, I'd like to hear your experience with them. Call me or find me at a race if you want some more. I've always got full sizes on hand.

Last, but certainly not least, Matt Maher of Elite Athletics and Fitness. He called right after I started working on the TT series, not realizing I had done so. I brought him on board to help run the series and the partnership worked out well. Unfortunately he didn't get to do much racing since he had duties out there, so hopefully we can get him back on the bike more often. He did, after all, get PowerFiTTE for that perfect TT position.

Onward and Upward,
Gina

Time Trial Series - Final Dates

2011-08-30T18:48:00.002-05:00

Time to put it all together for the final races in the Time Trial Training Series:

Thursday
September 8th

PowerFiTTE 10K TT
Gardner, KS

Thursday
September 22nd

Elite Athletics and Fitness 10K TT
Buckner, MO

Sharpen up and bring your A-game!

Race flyer for both events:
http://lifebalancesports.com/index.php?option=com_content&task=view&id=65&Itemid=1

Notes From a Coach at The Dirty Kanza 200

2011-06-10T11:20:00.004-05:00

The Kansas backroads that make up the Dirty Kanza 200 course would be eating bikes for breakfast, lunch, dinner, and midnight snacks. A 200-mile smorgasbord, this course wanted to munch on the riders, too. The third major gravel race of 2011 for John Williams, I knew he was ready as far as fitness and mental strength. He had already placed 8th at CIRREM, tied for 7th at Trans-Iowa, and continued to train well for the last few weeks leading up to the DK200. He wanted another top 10 finish, preferably improving on his previous positions and my job was to get him there. My two main concerns were the upcoming heat that most of us aren't used to yet, and mechanical issues.

As a coach, the day couldn't have gone much better. John was up front at the start and ready to roll. The 23rd rider in at Checkpoint 1, he was chatty and told us about the two flats he fixed. I replaced his bottles of energy drink while his wife Sarah filled his Camelbak, then he was back out on the course. I wasn't too worried about his position so early in the race, still about 150 miles to go. Midway through the second section, he called Sarah asking for pickle juice and ibuprofen when he arrived. Uh oh. Cramps were setting in, and they were setting in very early. We set up camp at CP2, laid out our plan and hoped for the best. Finally, he came sailing in looking strong and announced, "I'm having the ride of my life!" Quite a relief after worrying for the past couple of hours. He was halfway through and still in the race. Again he chatted with his kids, then finally sat down for a couple of minutes to eat some fruit. He organized his Camelbak as I checked his seatbag for CO2 cartridges and mixed two bottles of sports drink. It turned out that the cramps were minor and he worked through them, as he often does. A few minutes later he was hopping on his bike with a smile on his face, ready to tackle section 3.

John is all smiles at the start of the DK200.
(Click photos to enlarge)

At the checkpoints, support crews were checking in with each other and making sure everyone had what they needed. Knowing this area as I do, I could answer questions as to where to get more water, ice, and other supplies. It was a little bit like grade school as we got out our own snacks or lunch while waiting on our riders, everyone opening their coolers and swapping goodies. We had our riders to take care of, but this sort of sharing and comeraderie enabled us to relax just a bit so as to do a better job when our riders arrived. A race of this type brings on quite a bit of concern when there is report after report of riders dropping out, and seeing riders in bad shape who would not continue.

We had a bit more time as this section was 65 miles. It was also the hottest part of the day, topping out at 99 according to my Android weather app. John was running low on CO2 at the second checkpoint, so I walked down to the lumber yard and bought a box of cartridges. Had a nice chat with some new "neighbors," listening to stories of their travels to Kansas and the riders they're supporting. Sarah arrived with the kids who set up John's camp chair, going about their little readying routine. As some unfriendly looking clouds moved in from the Southwest, John pulled in. We knew that the storm could do some damage to this amazing day he had been having, so he checked in quickly while I parked his bike. We had him back on the road in a matter of minutes, knowing he would probably have to ride through part of the storm. The third rider to leave CP3, John would generally be moving away from the storm but would still have to contend with it at some point, with 44 miles to the finish line. Sarah and I hustled to break camp and get the kids buckled in. Then the Sheriff showed up to let us know that hail, lightning, and high winds were on the way. The high winds had already arrived. Support crew were handed maps by the DK200 directors, a no-no during the earlier sections of the race, and gave us permission to be on the course but only to shelter our rider if they wanted to wait out the storm. I suggested to Sarah that we go to a particular corner and wait for John there. She let me know that she wasn't terribly confident with maps, would I be able to lead? I've been driving and riding these gravel roads since I was a kid, especially the roads surrounding Lake Kahola, so I knew where we were going. And I'm pretty good with maps.

Checkpoint 2: Florence, KS

We headed for Kahola via pavement through Dunlap, then gravel over to Rd. 400 and sat on the corner to wait. It had already rained fairly hard and the wind gusts were sending rocks into the air. Free dermabrasion beauty treatment, Kansas style. The skies were black and wicked, but clearing towards Emporia. It wasn't long before John rode by. He thought the race had been called off. We told him we were allowed to follow for safety. He never stopped pedaling as we quickly relayed the information.

Back into our Subarus, Sarah and I headed down the road and onto some rather primitive areas. Sarah called me and asked if we'd be driving this for very long, that she was worried about getting stuck. I told her we're OK and that I wouldn't take her through anything crazy. About 2 minutes later, I took her through something a little bit crazy. Fortunately the rain had stopped, but this road took a dip and there was a low water crossing. Knowing my "Subaroo" as I do, this wouldn't be a problem, especially since I could see the fairly flat rocks under the water. I forged through it and hoped that Sarah would follow my line. She drove like a champ and we made another crossing about a minute later, which was actually several smaller crossings. I wondered which bad names she might be calling me as she stuck with me through all of this. I got her on the phone and asked how she was doing. She was a real sport! We were less than 2 miles to pavement, then smooth sailing into Emporia.

Still smiling at Checkpoint 3: Council Grove, KS
Photo by Tim Greene

The lead riders were out of the storm. I thought of the other riders, many of them my friends, who would get caught in those high winds and lightning and hoped they would come through it safely. When we left John out on the prairie, he was still third rider and moving well. I knew he had the ability to at least maintain his position, and I hoped that the myriad of things that could go wrong wouldn't. But, as luck would have it, he was slowed by a flat. A total of four flats for the day including a sidewall tear.

The finish area was brimming with excitement. The first two riders crossed the line and the crowd celebrated with each. When the third rider was announced as making his way to downtown Emporia, Sarah, the kids, and I were on pins and needles until the rider came into view. It wasn't John. Two riders crossed the line together as we all cheered. Then more waiting, tension building. Two riders appeared at the end of Commercial Street. John and Joshua were in a dead sprint for the line! After more than 14 hours on 200 miles of gravel they sprinted full throttle, John edging out Joshua in the home stretch. Cheers for all, and a huge sigh of relief for Team John Williams.

John prepared well, carrying out his training with Life Balance Sports perfectly and bringing his top-notch attitude to the unforgiving Kansas backroads. At the end of this long, hot, windy, stormy day, he tasted the sweet fruits of his labor and smiled on the podium.

1st Dan Hughes, Lawrence KS - 13:09

2nd Kevin Thomas, Salida CO - 13:39

3rd Jason Gaikowski, Apple Valley MN - 14:09

4th Bruce Martens, St. Paul MN - 14:09

5th John Williams, Kansas City MO - 14:21

Read John's own account of his inspiring performance at The Seated Climb.

Bike and Body: FiTTE to Last a Lifetime

2011-05-26T11:29:00.000-05:00

By Gina Poertner, CHES

Many questions come my way asking how and why a bicycle positioning session (fitting) is important to cycling performance. Immediate performance is only part of the equation. The other part has a direct effect on your health and long-term abilities as an athlete.

Think of it this way: The engine (body) drives the machine (bike). If the engine is not in tune -- positioned properly to function properly -- the machine does not reach its potential and energy is wasted. Imagine the disaster of putting all of your money into your car's paint job but never changing the oil.

Experiencing knee pain, numbing or burning in the feet or hands, pain or fatigue in the low back, neck or shoulders, or discomfort from the saddle signals that you are in an unhealthy and inefficient cycling position. These issues can lead to permanent injury and nerve damage if left unaddressed. As we age, even small compromises in neuromuscular function over time can add up to significant decrease in strength and ability in our later years. A couple hundred miles and a few thousand pedal-strokes per week takes its toll.

Through training we are working to make the body function at its full potential. Put that well-trained body into an incorrect, inefficient position and what happens? At best, reduced efficiency that will slow you down. At worst, chronic to debilitating injury that could take you off the bike. A correct, efficient position leads to improved recovery because the muscles can work as they are intended, and the core is positioned for optimum support, circulation, and respiration. Proper function and technique can only be achieved through proper positioning. Correct positioning begins by evaluating strength, flexibility, symmetry, riding style/purpose, and addressing any physical issues such as injury or structural anomalies. Each individual has a unique ideal riding position, no cookie-cutter measurement charts will suffice in optimizing performance.

Until you are in your own physiologically correct riding position, even the best components have limited effect on your performance. At Life Balance Sports we see more significant improvement with a $250 PowerFiTTE positioning than with a $2,000 set of aero wheels. PowerFiTTE is a healthy, cost-effective upgrade for your bike and body.

Stay healthy, get FiTTE, and ride for a lifetime.

ChrisStrong

2011-04-27T12:55:00.002-05:00

In support of our good friend Chris Smedley, owner of The Bicycle Shack, ChrisStrong bracelets will be available at the PowerFiTTE Time Trial in Gardner. Suggested donation is $5 or more.

TT Minus One Week

2011-03-23T09:05:00.008-05:00

Only one week until the first of the Life Balance Sports Gardner and Buckner TT's begin!

Please fill out and print the USA Cycling Event Release form and bring it with you to the first race you attend.

Complete information on the series can be found at LifeBalanceSports.com.

Keep an eye out here or on Facebook and Twitter feeds for last minute updates and results.

See you in a week!

Time Trial Series Lives On

2011-03-05T22:15:00.002-06:00

The rumors are true, the Gardner Time Trial series will continue for the 2011 season. The other rumor is also true, that there will be a TT series in Buckner.

Presented by Life Balance Sports, the PowerFiTTE 10K TT Series will be held at the usual location in Gardner, KS and will begin Thursday, April 21st, then continue on the first Thursday of each month through September. The Elite Athletics 10K TT Series will be held in Buckner beginning May 19th and continues on the third Thursday of each month through September.

Full information on the series is at www.LifeBalanceSports.com.

Please check Gina Poertner on Facebook and @GinaSport on Twitter for up-to-the-minute news and changes.

Taking on Charcot-Marie-Tooth

2010-11-23T11:53:00.001-06:00

Bicycle Shack racer Doug Bolton has recently launched www.cmtbike.com. It's informational, inspirational, and way cool. Learn about Doug's experience with CMT and how cycling has made a difference. If you have questions or something to share, he would love to hear from you.

www.CMTbike.com

Also check out his CMT Bike page on Facebook!

The People of InterBike

2010-09-19T21:53:00.001-05:00

On the road to a giant toy store this week - Interbike 2010. It's everything you could ever imagine relating to bicycles and more: Parts, nutrition, tools, clothing, technology, pro teams, services, advocacy organizations, and of course...the bikes. LOTS of bikes!

My favorite aspect of InterBike is its people. It's an opportunity for a little face time with friends and colleagues from across the country, meeting new people, and gathering with those who share common goals. One of those goals is to help out where we can. This year's Bike TweetUp at Emeril Lagasse's Stadium will benefit the American Diabetes Association and National MS Society. Two great causes, one amazing event.

Follow me on Twitter and Facebook for updates.

Mastering Cycling

2010-09-02T16:46:00.000-05:00

For the past few months, I've been putting in a lot of time on two exciting projects. Rewards abound for everyone!

For starters, Life Balance Sports has formed a partnership with Elite Athletics and Fitness to provide you with an even greater experience towards reaching your goals. We have a terrific facility at Xtreme Athletics for training and performance testing.

My second focus has been a lot of work behind the scenes for John Howard Performance Sports and this summer's release of John's latest book, Mastering Cycling. While consulting on portions of the book as it was written, I had the opportunity to learn about the process and dedication it takes to produce this type of work. Mastering Cycling is a repository of knowledge from the legend himself and is sure to help every cyclist improve, regardless of age or skill level. It is a true reference tool that will keep you riding strong and looking forward.

Coming up is InterBike 2010 in Las Vegas. Yep, I'll be there checking out new products and finding more ways to serve you better. Hope to see you there!

New Faces for PowerFiTTE, New Stuff for You

2010-02-26T15:34:00.034-06:00

Lots of exciting things going on in the world of Life Balance Sports and PowerFiTTE. We're keeping busy with the usual round of camps and clinics, plus some new faces to introduce you to.

First up is Robin Farina of Uptown Cycles in Charlotte, NC, our newest PowerFiTTE practitioner. Robin is a pro cyclist riding with Cheerwine, and most recently, ValueAct Capitol Women's pro team.

Robin and her awesome crew can be found at:

www.uptowncyclescharlotte.com

Facebook: www.facebook.com/robin.farina

Twitter: @uptowncycles

Robin Farina and Hannah Coughlin

discuss PowerFiTTE results with

John Howard at Uptown Cycles.

Stu Waring of Annapolis, MD joined the PowerFiTTE team in December, so he's off to a running start for 2010. Catch up with Stu and the Annapolis Bicycle Racing Team at:

http://www.abrtcycling.com/home

Facebook: http://www.facebook.com/people/stu-waring/718666832

Twitter: @stuwaring

If you're looking for a PowerFiTTE Practitioner in your area or would like us to do a clinic for you, drop me a line at lifebalancesports@gmail.com or call me at 913-602-0836.

Most of you know about my close partnership with John Howard Performance Sports. That will be broadened even further as we work to bring you some great new products. One of the newest is Veggie Trails, a company from Illinois that produces some really tasty vegetarian protein products. Our fave: V-jerky. I'm rather impressed with this stuff and I'm a beef-eatin' chick who grew up on the Kansas prairie. They will start taking orders around mid-March, but you can visit them now and say hi to Neil here: www.veggietrails.biz.

Also coming soon from the Legend himself is his new book, Mastering Cycling. John Howard gives you the tools you need to get the most out of your cycling as you move into and up through those Masters age groups, even into your 90s! For racers and recreational riders, he covers everything from nutrition and training to recovery and motivation. He shares his own great stories and also shares experiences from other top masters cyclists. Watch for Mastering Cycling to be released this summer.

Coming up: MIAA Indoor Track & Field Champs in Joplin, MO, then it's off to the Dam Race Series at Perry Lake. Hey, spring is almost here!

For PowerFiTTE, BodyFiTTE, performance testing, coaching and nutrition, Life Balance Sports is here to help you achieve your goals.

Sharing the Joy

2010-01-18T12:47:00.001-06:00

With this post I want to introduce you to two cyclists who have added yet another dimension of joy to my cycling and running adventures. Their writing has brought forward some "back burner thoughts," reminding me to take time to delve deeper into areas that sometimes get put on hold. I discovered them in recent months and find myself looking forward to each new post.

Marijo LaMarche is a Massage Therapist from Canada who enjoys snowshoeing with her dog, Quick.
http://marijolamarche.wordpress.com

Jeff Bean is a California cyclist who also shares interesting photos of his daily rides through beautiful SoCal.
http://www.bikecrave.com

Who do you read? Drop me a line and share the joy!

Tailwinds,
Gina

US Bicycle Route System

2010-01-14T17:31:00.005-06:00

Wow - the last couple of weeks have flown by fast! I hit the ground running in the first few days of January with continued work on upcoming events. Stay tuned!

Some important news for cyclists concerns the proposed US Bicycle Route System. Click on the link to read more of what is happening in the midwest. I always have a question when I read news like this: What can I do to promote favorable progress? Here are a few answers to that question, things we can all do to increase safety on our roadways:

Tell your friends. Cyclists or not, spreading the word helps increase road safety for all users whether we are motorists, cyclists, or pedestrians.

Set a good example. Follow traffic rules and use signals when driving or cycling. Use proper crossings when traveling on foot, and use the left side of the roadway when you are not using a sidewalk.

Talk to your leaders. Letting your Mayor, City Council, and County Commissioners know that roadway safety is important for all users. Approximately 30% of adult Kansans do not own a car, so they rely on safe pedestrian and cycling routes to get to work, school, and shopping. Bump it up a notch and talk with your State Senator or Representative. Get to know them and let them know that safe cycling and pedestrian issues are important to you and your friends. Ask them what they are doing to ensure safer roadways, and then ask how you can help them attain that goal. They have a big job to do, so your help is important in getting their work accomplished. Congress is a tough nut to crack, but it can be done. A phone call is usually the best way to make initial contact with your Congressional office and get your message heard. Keep it brief and to the point. If your Congressional leader is not available, ask for the Aide who handles transportation and traffic safety.

For more information on bike/ped advocacy in the midwest, here are a few organizations with a wealth of information:

KanBikeWalk, Inc.
This statewide organization is The Voice for Kansas cyclists and pedestrians.

Missouri Bicycle and Pedestrian Federation
If you'd like to see first-hand how our Legislative system works, join them at their annual Advocacy Day at the state Capitol on February 16th. Click the link for details.

Kansas Cyclist

Everything you wanted to know about Kansas cycling but were too busy cycling to ask!
Every cyclist, runner, walker, motorist, and citizen is capable of doing something to ensure roadway safety. Big or small, it all counts. As a cyclist, runner, and President of KanBikeWalk, I am asking you to join us in the quest for safer roadways.

Tailwinds,
Gina

2010-01-01T15:21:00.012-06:00

Happy New Year!

2009 ended on a great note in Kansas City as area cyclocrossers wound their way through an icy course and blazing high temp of 21F. I think I had as much fun officiating as they did racing. (Photo by Roger Harrison)

Since we didn't have quite enough fun together there, some of us congregated post-race to ring in 2010 with some very tasty chili, drinks, and Guitar Hero.

Interesting highlights of 12/31/09 were the blue moon which was a beautiful sight in the winter sky, and watching Travis Pastrana set a world record jumping his Subaru off a pier and landing on a barge. Congratulations, Travis! If you missed it, you can see it here at GrindTV. I don't think I'll be trying this with the Life Balance Sports Subarooo anytime soon, or at least not until I can install rocket launchers...

Happy 2010!

Gina

A Toast to the Walking Cyclist

2009-11-29T11:38:00.004-06:00

During this holiday season as you are tipping and toasting a few, I would ask that you remember the elderly gentleman (not that old) in the red cycling hat cleaning the shoulder of Metcalf between 199th and 209th on the afternoon of Friday, Nov. 27th. No doubt many of us ride and enjoy this section of Metcalf with it's generous shoulder - a tribute to the St. Lukes' doctor that was killed on a ride many years ago - but who would think to keep it clean for the rest of us? This gentleman was actually walking along the shoulder kicking the rocks, bolts, nails, glass, road kill, fan belts, mud flaps, etc. into the ditch so that I could cruise along in my 53/11 with a tail wind and actually feel like a pro. He's the Pro. I didn't even turn around to get his name! I did yell thanks at 30 something.

So the next time that you're toasting the joys of cycling, remember this kind gentleman and those like him. And maybe the next time that it's too cold… too windy… too hot… too anything, maybe you'll call your pace line and walk a stretch of your favorite bike lane or shoulder that isn't maintained by a city.

Happy Holidays!

-Ron Johnson

Secretary, KanBikeWalk, Inc.

A View From Inside the 2009 El Tour de Tucson

2009-11-21T22:55:00.007-06:00

Although he took 56 seconds off of last year's time, it was a rough go today for cycling legend John Howard at this year's El Tour. I talked with him after the race and he sends us this:

El Tour all done. 60th place. An inexperienced rider took me down and into a cactus bush! The bike was damaged and so was my body, so I was dropped from the lead group just before the second wash. Chased, caught, but the best I could do was the second group of about 60 riders. With 20 miles to go I opened a gap solo, and brought it up to 1:04 to the end.

Very disappointed that I could not do battle with the Mexican Division 1 pros who won again this year. Still pulling cactus needles out of my skin and looking forward to my next challenge!

- John Howard

Cyclist, pincushion

John Howard Performance Sports

Midwest CX and More Power at Mellow Johnny's

2009-11-14T20:26:00.021-06:00

Last weekend's cyclocross races lucked out with great weather. A cool morning and damp grass handed us the first casualty during warm-ups at Veteran's Cross as a rider took an endo. A cracked helmet and bruised hip, he grabbed a spare lid and saddled up. That's 'cross!

This was one of many military flags displayed on the CX course by Race Director Roger Harrison. (Click photos to enlarge).

If you haven't been to Pedal Hard Training Center at Mellow Johnny's - GO! Kevin Livingston has created a peach of a facility where we positioned several cyclists on their road and triathlon bikes. Kevin got to see our PowerFiTTE technique, and I got to see his Pedal Hard technique. I was joined at Pedal Hard by Ralph Walker, CEO of John Howard Performance Sports, who took care of the business end of things as well as shooting the photos below. It was fun to do these bike positionings together and learn from each other, and the athletes felt pampered by getting so much attention.

Kevin Livingston observes as Gina evaluates a cyclist.
(Click photos to enlarge)

This cyclist has tight QL muscles so Gina implements Dynamic Motion Therapy (TM) to improve mobility.

Wednesday morning was Kevin's turn. Gina found a bit of muscle imbalance, so she got Kevin all straightened out with some table work and a BodyFiTTE session.

We're discussing more work together in the coming weeks, so keep an eye out for that. If you'd like to be contacted directly about PowerFiTTE in Austin, TX or wherever you live, give me a shout.

Tailwinds!
Gina

The Subaroooo is coming to an event near you!

2009-11-04T22:18:00.013-06:00

11/7: Cyclocross Grand Prix HPT -Topeka, KS

11/8: Veteran's Cross Cyclocross -Leavenworth, KS

11/10-11: Gina brings PowerFiTTE to Mellow Johnny's -Austin, TX

A full weekend of cyclocross with officiating, coaching and the all-important pre/post-race soft tissue work on athletes. I officiated both of these races last year, and they're very well produced. The Grand Prix is directed by Topeka cyclist and anesthesiologist Jeff Unruh. I recently officiated another one of his races, the Capital Cup, known for it's leg-shredding Mound of Mercy.

I am proud to sponsor this year's Veteran's Cross in Leavenworth. This popular race is directed by Roger Harrison of Lanterne Rouge Racing. When we see that bright red van with the colorful graphics, we know we're in for a fun day and a top notch race experience. Proceeds from Veteran's Cross benefits the Gold Star Mothers organization. I'll have the treatment table set up for body work on athletes, and I'll do a bit of coaching.

Then it's off to Austin by invitation from Kevin Livingston, 6-time Tour de France rider and founder of Pedal Hard Training, where I'll be introducing the PowerFiTTE bicycle positioning technique to Kevin and his staff at Mellow Johnny's. Like many cyclists, I'm pretty excited to make my first visit to Mellow Johnny's. I'll get to show off the PowerFiTTE technique while helping Texas cyclists improve their performance, and I'll get to learn more about Kevin's training center and philosophies.

Stay tuned for Twitters from the road, and additional updates here.

CrossVegas, InterBike, and USA Criterium Finals

2009-09-28T11:28:00.010-05:00

No doubt that Las Vegas is a happenin' place, and Life Balance Sports attended all three events. Coach Gina caught up with Kansas City cyclocrossers Shadd Smith, Bill Marshall, and Curt Shelman at CrossVegas and at practice the night before while assisting John Howard with his practice and pre-race.
Click here for CrossVegas Results.

John Howard (left) warms up

on the CrossVegas course.

Photo by Gina Poertner

Life Balance Sports teamed up with John Howard Performance Sports and Dr. Ernie Ferrel for some good meetings during InterBike. We had a chance to check out a lot of new products, meet some new people, and catch up with old friends. John was a Guest Expert at the BikeFit booth on Wednesday afternoon, so he invited Dr. Ferrel and I to accompany him as we talked to attendees about our PowerFiTTE technique.

The Louis Garneau company gave me a helmet a while back. It was nice to have the opportunity to thank Mr. Garneau personally as I checked out gloves and other gear at his InterBike exhibit.

Photo by Ernie Ferrel

The USA Criterium Finals were an enjoyable end to a busy week. Held at Mandalay Bay hotel parking lot, spectators were treated to some exciting races.

Fast & furious at the USA Criterium Finals

Photo by Gina Poertner

From the 2009 Tour of Missouri

2009-09-17T00:17:00.020-05:00

Finally back home and getting caught up on e-mails, phone calls, and yard work. The week doing PowerFiTTEs during the Tour of Missouri was busy, fun, challenging, and inspirational. In other words, perfect!

Listen in to Coach Gina from the TT in Sedalia on The Kansas Cyclist Podcast, Episode 11. Randy Rasa and Edward Eroe cover the ToM with a variety of interviews, including a shoutout from David Zabriskie.

I get a lot of questions as to what I do when I load up the Subarooo with my bike, CompuTrainer, and all the gear. Well folks, here's the answer!

John Howard and I PowerFiTTEd a number of cyclists and triathletes in Sedalia, MO and Kansas City. Ebby Norman, Owner of Pro-Velo bike shop in Sedalia brought in several of his cyclists for PowerFiTTE and BodyFiTTE sessions. It's wonderful to meet so many different types of cyclists and triathletes. Different experiences, different goals, many inspirations.

John Howard and Gina Poertner
discuss Stage 7 while watching

the jumbotron.

We were fortunate to keep up with our own training during the time away from home. Norman, Pro-Velo's great mechanic, lent his bike to John for the week. We stayed with friends Doug and Connie Kiburz, and along with the great hospitality was a great location. A nearby golf course cart path made for a fantastic running trail each morning as we watched the sunrise, squirrels in search of breakfast, and the grounds crew preening the greens. We were also right on the Time Trial route, so we rode that several times during the week. The day before the racers hit the course, John and I made sure the dogs wouldn't be a problem for them (note sarcasm here). About three miles into the ride, two medium sized dogs scampered out to the road and "greeted" us as we maneuvered to dodge them. John made it through just as I T-boned one of them and went down sideways. Much more preferable than the endo I thought would happen. On my way down to the asphalt, the thought of Dan Schmatz getting nailed by the infamous armadillo at the '07 Tour of MO went through my brain. The dog ran off yelping, I looked at the bike and all was OK, just a thrown chain and scuffed bar tape. I hope the dog is OK. More than that, I hope the owners of those dogs realize the value of their pets' lives and protect them from getting hit by something bigger than a bike. Got the chain back in place and we set out to continue our ride. It's a great area to train. We explored a bit off the course and found some bigger hills.

The post-Time Trial dinner was rather interesting. Our table at El Tapatilo was next to George Hincapie and the rest of team Columbia-HTC. John raced with Ricardo Hincapie, George's dad, back when Big George was a little baby. Somehow our group elected me to go tell George to stop by and say hi to John on his way out. I'm sure he thought I was some kind of crazed fan (OK, so I'm a fan!), but he did get to talk with John and got a photo with him, too.

We saw George and teammates signing a tortilla as we enjoyed our margaritas. It turns out that my good friend Mark Rainey was behind that little caper, decked out in his armadillo T-shirt, no less. Click here for the Team Tortilla.

Then it was off to Kansas City for the weekend where we did a couple more FiTTEs at the Bicycle Shack and watched the final stage of the Tour of MO. Since KC is a little closer to my stomping grounds, I got to see many of my cycling friends at the race, including Randy Rasa, creator of KansasCyclist.com. A big THANKS goes out to KartaPurkh Kalsa and to Mark Thomas of LocalCycling.com for setting us up with VIP passes! Friends Matt Maher and Chris Thomas also joined us for some fun at the race. Check out Chris's photography here: Chris Thomas Photography.

It was great to see Mike Weiss, Scott Moninger and Kevin Livingston again. Congratulations to Mike, recipient of this year's Tom Yarbrough award. Well deserved!

It's a bummer that Springfield native Brad Huff had to pull out of the final stage due to a rib injury from Downer's Grove. He said he's hangin' in there, and we wish him good health!

Brook Watts, John Howard, Gina Poertner, and Brad Huff
in Kansas City.

4 cyclists, 8 legs, and a helluva lotta miles pedaled!
Photo by Mia Sullivan

Maybe The Bike You Want is the Bike You've Got

2009-08-31T15:22:00.008-05:00

Great info from

The most affordable upgrade of all.

With splashy bike ads all over cycling magazines and the web, it can seem the only way to get faster is to invest in one of those shiny new beauties. But the truth is, most people can instantly get 15-20% more power out of the bike they already own—without so much as replacing the handlebar tape.

The secret is to optimize the biomechanical relationship between bike and rider. Our PowerFiTTE process does exactly that. Over the course of two hours we dynamically measure and analyze every key joint angle, conduct a computer efficiency analysis, make necessary micro-adjustments to the bike and improve dynamic flexibility on you. We will also show you your specific ideal riding position.

Whether you ride TT’s, Tri’s, or just want to be more aero on your road bike, we can help you improve your ride. The body is by far the greatest contributor to wind resistance. While there are specific things a bike fitter can do to streamline you on the bike, it must be done in concert with biomechanical efficiency. What good is it to gain 5% efficiency through aerodynamics if you simultaneously lose 10% by compromising your biomechanics? Our FiTTE System will help you find the correct balance between aerodynamics and biomechanics to find the fastest position for you.

Don’t mistake this for bike-fitting, which is usually a checklist of static measurements and adjustments. This is a process we’ve developed over three decades with top sports physiologists. Our before-and-after computer analyses (part of the process) typically shows an instant 15-20% efficiency improvement. Could a new bike give you even half that much?

This isn’t to take anything away from the infinite joys of a new machine (such as our new Velo Vie line). But if a new bike isn’t in the picture this year, you can still enjoy a better ride.

Want to see a video about PowerFiTTE and how it can add power to your riding? Visit www.fittesystem.com today. We have Certified FiTTE System Practitioners around the country, and more coming soon! Find a practitioner near you.

Your most cost-effective performance upgrade!