We are hosting a Women's Only Roundtable Clinic "Being a Woman Athlete A to Z" on Sunday November 14th from 4 to 6 pm. This is a joint clinic between West County Revolution Bike Shop, The Red Pelaton and TSQ.

Over the two hours Giana Roberge of Team Speed Queen will cover a mulitude topics such as:

• Nutrition for women athletes, strength training, balancing a family and cycling
• All aspects of comfort
• Importance of our core
• Importance of a bike fit
• Training information for the winter
• A bit on racing if there is an interest of need
• All of these topics will be open to questions

This will also be a nice opportunity to talk about the events happening in our area for women cyclists and of course allow everyone to network.

This clinic is open to all women and the cost of attending the clinic is $10. There will snacks and beverages supplied by WCR. To sign up please send Giana an email at karoberge1@aol.com.

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Jamis Bikes, West County Revolution, Team Speed Queen and Bike Monkey are presenting an opportunity for you to win a Jamis cross bike. There will be a raffle and one lucky woman will win the bike and WCR will be offering a 20% discount on all accessories for the bike as well as a discounted assembly charge. Doesn't that sound like an opportunity you would like to win?

You earn raffle tickets by participating in either the Bike Monkey cross race series or by attending some of the sessions in the Women's Retreat hosted by Team Speed Queen on November 6th and 7th. For each cross race you compete in you will automatically be entered with one raffle ticket, so the more races you enter, the better the chance to win. You can learn more about the Bike Monkey Cross Series here.

The second way you can earn raffle tickets for the drawing is to attend one or more modules at the upcoming Team Speed Queen Women's Retreat (you earn one ticket for each module that you attend). You can learn more about the Team Speed Queen Women's Retreat here.

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Looks like Fall/Winter is here with rain, wind, mud and less then “OK” conditions for road biking. This does not have to mean boring trainer sessions by yourself in the garage or letting your off season fitness fall flat. Join TSQ’s Trainer Classes held at Echelon Cycle and Multi-Sport starting Thursday, November 11th. You’ll have fun building fitness for fall and winter cross/mountain biking. We know it is much more fun to sweat and laugh with others then by yourself. Plus you’ll meet new friends, get new trainer specific workouts plus lots of on the bike tips during your training.

Beginning with a focus on pedaling technique, building an aerobic base and training all aerobic systems, Team Speed Queen's Trainer Classes will not only keep you motivated and your workouts fresh and exciting, but will also provide on the bike coaching. As an added bonus we have Physical Therapist Dave Townsend of SRPT to guide us through various post-work out stretches and conditioning exercises to help keep you injury free in the upcoming season.

Bring your own trainer (with a riser) or rollers, a bike with a smooth rear tire, and lots of willingness to have fun, and join us from 6-7:15 on Thursdays November 11th through December 23rd. (There will be no class held on Thanksgiving Day - November 25th). We will have another group of six classes starting in January (dates announced soon) that will focus on interval training and power output that will make you even stronger this coming Spring. Don’t forget a towel to wipe off the sweat that you will be producing in these classes along with water bottles for hydration!

Classes are $15 each or buy the package of six classes for $80 if you pay by November 1st. Space is limited for this class, so please sign up earlier rather then later and don’t forget to talk to the friendly folks at Echelon about the “Trainer Class” discount mentioned above. You can sign up at Echelon Cycle and Multisport or by clicking clicking here to email Team Speed Queen. Have questions, we welcome them, just use the link in the previous sentence and we will get back to you! See you in class.

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