Mark your calendar now to come out for a few hours on Saturday, July 31 from 10 AM to 3 PM to fit over 200 helmets on area school age children. Wild About Wellness Children's Health Expo will be held at the Four States Entertainment Center off Loop 245, Texarkana, AR. Give Mel a call if you would like to volunteer.

Take your time warming up for a workout. For example, it may take 20-30 minutes of easy spinning before you feel ready to go hard. Stretching before riding may help reduce this time. To develop the ability to quickly accelerate to high speed, do "speedwork" once a week. This is a training session based on a thorough warmup, then several all-out bursts to top speed interspersed by easy riding for full recovery. To improve your ability to sustain fast riding, do "intervals" once a week. Following a warmup, accelerate to a speed that's as hard as you can go for the specified time (usually 15 to 90 seconds). Then ride easier for 30 to 60 seconds to partially recover. Repeat several times, then ride easily to cool down. Taken in part from Chapter 9 of Bicycling 250 Best Cycling Tips by the editors of Bicycling Magazine.

We have our Permit #. The Crit will be held, rain or shine, on Sunday, October 3, 2010 at Spring Lake Park, Texarkana, TX. First race starts at 7:45 a.m. Please check back for more information or visit USA Cycling's website. If you have any questions, call Mel Brothers at 903-832-0071.

HAPPY BIRTHDAY TO SUSIE S. 7/9, MEL B. 7/11, RENEE B. 7/13, NANCY G. 7/17, AND DENISE P. 7/23.