European Stars and Stripes (Newspaper) - July 28, 1994, Darmstadt, Hesse                                Coach Craig Griffin says a cyclist should keep his or her cadence above 70 revolutions per minute to Burn body  the coaches Corner. Commitment realistic goals equal Success Griffin says if you really want to get serious about Riding commitment is the key to Success says us. Cycling team coach Craig Griffin. Griffin and members of the olympic team recently spent time at Sembach a Germany in an agreement worked out with the . Air Force. The team which normally trains in Boulder colo., was using the base s billeting while training before competing in some races in Europe. While they were Here the team interacted with the locals on base the coach gave some clinics on training and Bike setup while the cyclists went on some rides with whoever wanted to join them. Many people want to be at a certain level of fitness but Aren t willing to commit he said. Many times people set unrealistic goals for themselves and then lose interest when they Don t meet those goals. Griffin stressed How important it is to be honest with yourself and to devise a training plan you la be Able to stick with. Start Small and be realistic evaluate your current fitness level and Don t Rush the training. Quot you can t expect to do the tour de France in two years Quot Griffin said. Quot it s going to take some endurance and that will take  the coach also said Quot training is overload. If want to improve you have to stress your body Quot but warned Quot you have to give it a rest As  training in moderation is what the coach suggests. If you move too quickly you stand a Chance of injuring yourself. Griffin advises listening to your body. If for example a knee is giving you some pain slow Down and go for a Light workout a maybe substitute a dip in the Pool. Also there will be Days when the weather in t cooperating so make some adjustments and move your workout  first thing you have to do is ask yourself what you want out of cycling and Why you re Riding. Once you be figured that out set your goals. Griffin said most people try too hard too quickly and lose interest in what they set out to do or they Aren outfitted properly causing them to be uncomfortable on their bikes. Griffin said it takes about eight weeks for your body to become used to Riding so patience is a virtue. If you re just beginning find a course that s relatively Flat and go for a 20 to 25-minute ride three or four times per week until you become More familiar with your equipment. Add about 10 percent per week to your workout until you can easily ride 40-45 minutes three or four times a week. Keep your cadence above 70 revolutions per minute. It will bring your heart Fate up lessening the Chance of injury  increasing efficiency said Griffin. The Well dressed biker wears proper shoes shorts gloves As Well As a Bright coloured Jersey and a helmet. When you re Riding and you come to a Hill Griffin suggested selecting a new gear before you get to the Hilt. You won t be fumbling through the gears and trying to put Power to the pedals at the same time. Once you be become familiar with your Bike and Are comfortable with it you can Start working on endurance and increasing intensity. Griffin said it takes about 40 minutes a Day three or four times a week to Burn fat and to do any significant improvement to your cardiovascular system. Besides getting a workout Griffin said the Bike offers a Chance to explore and see things you Don t normally see when driving Down the Road in your car at 50 Miles per hour. A John Bohmer july 28, 1994 stripes Magazine 9