The FredCast - Show #7 |
Links |
 Intro |
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| 1. Music: "Happy" by Jimmy Bratcher |
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| News |
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| 1. Tyler Hamilton Loses Appeal |
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| 2. Roberto Heras Plans an Appeal |
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| 3. Wal Mart Cleared of Selling Defective Bikes |
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| 4. Paris-Dakar by Bike |
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| Promo for ChainLinks Cycling Podcast |
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| Features |
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| 1. How to Train for Your First Century - Part II |
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 - The Week Before Your Event |
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 Get Your Bike in Shape |
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| Hydrate, nutrition and sleep |
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| Keep Training, but reduce mileage and increase rest |
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| - The Day Before The Event |
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| Keep pre-hydrating |
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| Meals / Carbo Load |
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| Pack Your Breakfast |
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| Check In to the Hotel Early |
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| Do Your Bike Maintenance Before you Go to Dinner |
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| Lay out Your Clothes |
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| Take a short ride |
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| Go to bed early! |
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| - The Day of the Event |
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| Eat a good breakfast |
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| What to Bring With You |
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| Sunscreen |
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| Tool Kit |
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Spare Tube Patch Kit Multitool Pump or CO2 Tire Levers Allen Wrenches | |
| Gels, Energy Bars |
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| Cell Phone |
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| ID |
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| Registration Info / Rider Number |
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| Helmet |
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| iPod or MP3 Player (check local laws and rules) |
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| Clothing |
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| Route Sheet Clip |
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| Tips for When You're On The Bike |
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| Stretch |
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| Spin / Pace Yourself |
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| Move Your Hands |
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| Psyche Yourself Up |
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| Ride with Friends |
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| Safety |
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| Pace Lines |
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| Downhills |
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| Hand Signals |
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 Voice Signals |
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| On Your Left! |
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| Ride Single File |
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| Eating, Drinking and Rest Stops |
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| One bottle an hour or more |
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| Use your body's "test kit" |
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| Don't Wait Until You Feel Thirsty |
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| Rest Stops & Eating |
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| Have Fun, Enjoy the scenery and camaraderie |
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| - The Day After |
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| Get lots of rest |
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| Go for a recovery ride |
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| Keep drinking lots of fluids |
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| 2. Shout Outs |
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| Bill in Santa Fe, Hal from Monrovia, CA, Scott from Jacksonville, AL. | |
| 3. Help Spread The Word! |
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| - Vote for The FredCast |
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| Podcast Alley |
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| 4. Tell your friends about The FredCast |
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| How to Contact The Fredcast |
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| 1. Frappr Map |
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| 3. Voice mail: (206) 203-FRED |
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| 4. Audio Comments: send to the e-mail |
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| 5. The web site |
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| Podsafe Cycling Music |
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| 1. "Better Left Alone" by Ocean Street |
