can Nestle QUIK...make you quik?

First let me take the opportunity a day early (I am posting a picture of a bunny right?) to say Happy Easter...

However, this blog is about chocolate milk as a recovery drink. Check it out - studies validating our favorite childhood beverage over fancy electroyte-laden sports drinks.....

TEAM RILEY'S new supermodel member

Yes, and her name is Ziggy.





Ziggy is wearing the bitchin version of our tri gear from last year and if you want to buy it online you just have to go onto Ebay and search Cycling gear... there is a blue version of the mens line as well.

This is a special line that was made for ONE DAY last year... Malibu tri and it got lost in the mail... we never got to wear it!.... something tells me that this could be a collectors item someday and I'm not just saying it because Ziggy and Tate look good in it...





So, you can go into Helen's Cycles on MONDAY April 16th to get your helens/team riley gear!

JUST BEE

Hi there, ladies and gentlemen! (guys tell your gal friends)


Yikes! Rain is forecasted for most of next week and the Spring Just Bee session is sneaking up on us!!! For those reasons, we are changing the start date for Spring Just Bee from Sunday, April 9 to Sunday, April 16 . That means you have until this Friday to take advantage of early bird sign-up savings!!!

Also, we have about 6 potential bees interested in morning, "before work" sessions. However, we need to have at least 4 new enrollees sign up by this Friday in order to add those sessions. The new schedule will be as follows, with new sessions (conditional upon the meeting of our new enrollment quota) highlighted in white and new time highlighted in orange:

Mondays: 6am - Ocean Ave. & San Vicente
Tuesdays: 10:45am - Ocean Ave. & Montana
Thursdays: 6am - Ocean Ave. & San Vicente
Fridays: 10:30am - Ocean Ave. & San Vicente
Saturdays: 8am - Santa Monica College Track

Please contact me ASAP to sign up and for more info. Also, sign-up with a new enrollee for greater savings!!! Hope to hear from you soon!

Just Bee,
christine
310-210-0890
chriskfit@yahoo.com

ANY MEMBERS WANT TO DO AN LA TRIATHLON CAMP?

WHAT A FUN DAY AT THE HOME DEPOT CENTER! I was fortunate enough to be a coach of the Kaiser staff today at the Home Depot center! This is my 4th camp I've coached and feel like it is really a great thing. We had lots of world class triathlete's coaching such as Derek Kite and Josh Cox... pretty cool eh?

Any TEAM RILEY members want to have a camp of our own? I will be sending out an email to members regarding it but I think it would be a fun day had by all!

For more information on the coaches and the camp go to

http://www.tri-academy.com/coaches.html and check out the coaches and the camp details.

email me for more info
princessriley@aol.com
riley

TO STAIR OR NOT TO STAIR

Here is a new Santa Monica workout loop I plotted out today. I actually did it and it was pretty darn cool I must say. I ran it fairly mellow pace, did 2 sets of stairs each set, and it took me 45 minutes.



This is a 4 mile loop. The beauty of it is that it can be a fairly mellow loop for newer runners who have worked up to 4 miles, OR a pretty narly loop if you add in all the stairs. I am just really getting back to training, so I did 2 sets of each stair and will work up to 5. THIS IS A FANTASTIC WORKOUT FOR THOSE DOING WILDFLOWER OR ALCATRAZ! (we will be doing my 5pm spin and this loop at 6 this month on tues or thurs)


START= Revolution fitness on 12th st and Montana ave
TO= Ocean ave
RIGHT=on Ocean (when you get to Alta you are at 1 MILE
follow Ocean down hill
LEFT= on Mabery

STAIR SET #1
***as soon as you turn corner you find the "hidden stairs" on your right (house #255)
do as many sets as you feel you can repeat on all others!

CONTINUE=down Mabery to

STAIR SET #2
on sharp corner (house #99) you will see PCH stairs

CONTINUE= to Entrada where you are at 2 MILE mark at stop sign
RIGHT=on Entrada
RIGHT=on West Channel

STAIR SET #3
you will now see the "hidden stairs" again this time from the bottom
CONTINUE=on West Channel
RIGHT=up Ocean hill to Montana which is 3 MILES

STAIR SET #4
do the wooden brown stairs

FINISH=up Montana to Revolution!

report back to us and let us know what you think!

Come to k9 connection graduation!!!

Hey everyone! Want to see what one of our organizations is up to? Come to graduation and support the kids and dogs.

Wow! Took a tour of Voler Factory today!

So, 4 years ago, I called up Voler Team Apparel and told them I was starting this club called TEAM RILEY and said I needed clothing to outfit some people for Malibu Triathlon. Even though I have a past history of designing for T-shirts and silkscreening, I can tell you all that I had NO IDEA how much goes into making our kits. NO WONDER THEY COST SO MUCH! I now am in meetings with Voler, Verge and others to see how we can move forward in producing more kits and more colors (yes the pink is coming I PROMISE) for all of us to purchase. I think the most unbelievable part I saw today was the cutting of the fabric into all the sizes and how it is placed individually by people on a huge piece of paper (all cut into litttttle pieces) to match up with the sublimation (the design) and put through a heater that transfers it onto the fabric... Simply amazing! To see it then get sewn up from a bunch of "scraps" is just mind boggling.

With all of that, next time you are on your bike and check out any kit out there just think about how much work goes into each and every piece. Its quite unbelievable really. Stay tuned to our GEAR page as hopefully soon you will be able to shop online there.

Over and out,
Riles

Local Santa Monica Running workout

Riley’s 7th Street Hell workout.
(Let’s assume you’re fit, have great winter base, and know what you are doing)

Start at Ocean and San Vicente
Jog to 14th street and back
Jog down the hill to concrete stairs go UP
Single stairs at speed, LIFTING KNEES to work on cadence
Jog across road at top to go down wooden stairs
Turn right and kick it hard up 7th street until you get to top of hill
Right on San Vicente
Light run back to Ocean Ave

Repeat
(do as many as you think you should do for your fitness level)

Cool down same as the warm up.
**For an even tougher workout, come back down concrete
run over to wooden and go up and down those wooden
THEN do 7th. Yikes!

Protected by the hawk

I just put up my favorite picture ever of my dad and it just makes me so happy to see it every time I log on. He always told me that he thought that picture summed up his personality and I agree. Our new line of clothing coming out which is called RILEYWARE has the slogan "protected by the hawk" on it which of course is him looking out for us out there. So! When you do wear your team gear always know the guy in this picture is helping you out a bit.

I'd also like to welcome Pete and Michelle as they are our two very first, very new volunteer coordinators! Please email them with any questions you may have:

Pete is race/social coordinater and his job is to collect all local race info and send it along to us all. He is also going to organize our every-other-friday team social we used to have... next one coming up this friday. Make sure you are on the email list by saying hi to him.

petefilsinger@gmail.com

Michelle is membership director and she will be introducing herself to new members as well as existing ones to let you all know what is coming up and all that good stuff! If you could say a quick hi to her that would be grand.

m_meisels@hotmail.com

I am told that I really need to stay on top of these blogs so you'll keep checking in... ok ok ok!
:0)
send me any info you want to post here ok?
riley