Boxing in Boulder County

Boxing can be a great way to stay in shape, learn self defense and have fun. For those interested, there are several places where participants can engage in the sport of boxing. Front Range Boxing Academy, located at 3801 Pearl St., is Boulder’s premier training facility. The academy is owned and operated by Dave Gaudette, a figurehead in Boulder boxing since 1994. Dave is a former New Hampshire amateur lightweight champion boxer and has trained professionals including the late great Tony Duran. Dave also worked as a Strength and Conditioning coach for the University of Colorado Football Team from 1998 to 2003. He incorporated various boxing footwork and hand-eye coordination drills to help improve the team’s agility and quickness.

The Front Range Boxing Academy has everything needed for a full-body workout, including rings, speed bags, heavy bags of various sizes and weights, double-end bags, and a variety of other traditional boxing equipment (jump ropes, medicine balls, free weights, weight machines, abdominal exercise stations). One can utilize the Academy specifically for exercise as sparring in the ring is optional. “You don’t have to take a beating to take advantage of the health and fitness benefits of the boxer’s workout” said Dave. Front Range Boxing Academy also holds small group classes every day of the week, including sparring clinics, heavy and speed bag training and combat grappling. Sparring is optional and many of the participants attend the gym simply to engage in boxing fundamentals and to get into better shape. The boxing workouts are full-body and improve both cardiovascular strength and absolute strength as well as improve hand-eye coordination. All sparring is supervised and participants must have on proper equipment before entering the ring.

La Familia Boxing in Longmont provides a boxing outlet for residents of northern Boulder County. Located at 690 Boston Avenue, La Familia is more serious boxing gym and has produced several local boxing phenoms, including Randy Lopez.
Boxing utilizes both anaerobic and aerobic pathways during a bout. A typical fighter uses anaerobic energy for 70 to 75 percent of a fight. Anaerobic is synonymous for “without oxygen”, and is comprised of short duration power movements which create lactic acid buildup in the muscles. Examples of anaerobic exercise include sprinting, jumping and sub maximal lifts. An interval style training regime can mimic the demands of anaerobic energy needed throughout a boxing bout. Anaerobic exercise relies heavily on type two muscle fibers which are deliver large amounts of power, but are highly fatigue prone.

Aerobic is synonymous for “with oxygen” and relies on slower less powerful movements over a long duration. Type one fibers are used during aerobic exercise, in which ATP is created from oxygen to fuel the energy components of the muscle. Long distance bicycling and running are examples of Aerobic exercise. If you’re interesting in boxing check out one of these studios.

Racquetball is a fast paced high intensity sport requiring hand eye coordination, cardiovascular endurance and explosive power. Balls are hit consistently over 100mph and there is no out of bounds. Players with a solid racquetball foundation can play the challenge court format at the Bob Burger Recreation facility in Lafayette. Held weekly on Wednesday’s from seven to nine pm, players compete in a doubles format with the winner keeping possession of the court.  Two courts allow for simultaneous play.  The Louisville Recreation center holds a challenge court at 6pm on Monday nights for talented players looking to hone their skills. A small drop in fee at the front desk is required for all non members and play lasts until 9pm.  Erie community center has drop-in singles challenge court Thursday from 6pm to 9pm.  The North and South Boulder recreation centers have racquetball courts available for an $8 drop-in fee.

Coloradoracquetball.com is the number one resource for tournaments, clinics and program information. The website is sponsored and hosted by the Colorado Racquetball Association, whose mission is to promote awareness and involvement through the support of racquetball.  The CRA also promotes many junior programs with instruction offered to children as young as six years old.  The website also has an event calendar on the home page which details local and national tournament dates.

The University of Colorado Racquetball Club, coached by Sarah Webbing, offers students a place to learn and compete with practices held every Tuesday and Thursday. The team has a core of eight players who are currently preparing for the racquetball intercollegiate tournament in Tempe, Arizona The Racquetball Club recently hosted an intercollegiate tournament at C.U. with various schools including Colorado State and Wyoming attending. “Fundraisers are a necessity of club sports” said Sarah “as only a small percent of expenses are paid for by C.U.”  Sarah has played competitive racquetball since 2003 and has played in numerous professional tournaments. She also has helped grow the sport through clinics for youth and adults. “The sport has declined since its peak in the 1980’s” said Sarah. “Many former racquetball courts are being utilized for other activities such as Pilates and Judo.”

Racquetball’s history is quite brief.  Originally called, “racquets,” in the late 1900′s, the sport first gained popularity in 1940 when Joseph Sobeck created the game with a combination of rules from Squash and Handball. He also designed the rubber ball currently used and distributed the rules to YMCA’s, many of which already contained handball courts.  Racquetball’s popularity diminished throughout the 1980′s, however, there are 30 million registered players that play racquetball throughout the world.  Feel free to post any other local racquetball venues on the Racquetball page.

For those interested in playing water polo, the Northern Colorado Water Polo Club is a perfect place to play.  The team practices at Loveland High School every Tuesdays and Thursday evenings from 7 to 9 and Saturday at 4:30.  Practices usually consist of approximately 45 minutes of swimming and 45 minutes of fun drills including shooting, passing and defense.  The number of players usually attending range from 6 to 12.  Both men and women play and the players are all above 18.  According to David Ball, who helps coach when Christopher is not there, The Northern Colorado Water Polo Team “trains for several fun water polo tournaments, including the annual tournament Grier in Thornton.” David is a good friend of Christopher and played water polo with him in San Diego.

First time players can play free of charge.  Simply travel to Loveland High School on Tuesday or Thursday at 7 or Saturday at 4:30.  The entrance can be found right next to the southern parking lot of the west side of the building.  The players and coaches are very friendly and very welcoming to new players. Swimming and the ability to tread water are the only requirements.

 Keith tries to block a shot from David

The coaches for Northern Colorado Water Polo have extensive experience both playing and coaching water polo.  Keith played collegiate water polo at Palomar Junior College where he was captain and leading scorer of the team. He is also the head coach of the Colorado State club water polo team. Chris played water polo at USC where he was an All American as well as the top ten scorer worldwide while playing for the Canadian national team.   Northern Colorado Water Polo is a fairly new organization and is affiliated with Force Water Polo, a youth water polo league based in the Loveland Fort Collins area.

Other organizations promoting water polo in the Boulder County area include The Colorado Water Pirates.  The Pirates help introduce young people to the game and also prepare them for collegiate and national competition. The youth fall league runs annually from August 30th to October 29th. The Pirates travel across the country to compete in various tournaments, providing new players with substantial game experience.  The Pirates practice locations include: Littleton, Aurora and a new Denver facility. Practices in Denver start November 15th at the Hiawatha Davis Recreation Center, located on 334 Holly Street.

Water Polo was first invented during the late 1800’s by William Wilson and began in England and Scotland as an aquatic form of Rugby featuring wrestling, tackling and pushing players under water. The turn of the 20th century brought about refinements to the game, such as shooting the ball into a net and foul assessment for rough play. Men’s Water Polo was one of the first sports to be recognized by the Modern Olympic Games; with women’s water polo becoming an Olympic Sport in 2000.  Similar to basketball, the offense sets screens and run isolation plays.  The goal resembles one used in soccer and, because the officials can’t see below the water, there can be a lot of contact.

The official game of water polo consists of four seven minute quarters with each team having seven players, including the goalie.  Players can only grasp the ball with one hand.  Similar to a shot clock in basketball, each team receives thirty five seconds to shoot the ball at the goal. Play is stopped when fouls or violations are assessed.

If interested in playing water polo, contact:

David at randrhomes@pcisys.net

Christopher at fcwp.rubbo@gmail.com

YMCA Boulder Valley Sunday pick-up

The YMCA of Boulder Valley, located at 2850 Mapleton Avenue, hosts some of the best pick-up games in the area.  Play commences Sunday, Monday, Wednesday and Friday at 10am and usually ends just after 12pm.  It costs $8 for non members to play during this time.  Players from various talent levels challenge each other in two side by side courts. The first team to 11 points wins and stays on the court, awaiting the next challenging team.  Regulars who play include graduated division one basketball players, graduated University of Colorado football players, several CU women basketball alumns, high school basketball coaches and former players. One 77 year old man still plays once a week. Games are professional, friendly and players don’t engage in any trash talk. New players are welcomed with high fives, open arms and helping screens.

Lay-up at North Boulder Rec Center

The City of Boulder provides offers pick-up basketball at two out of it’s three recreation center facilities.  Pick-up basketball in Boulder can be played at both the North Boulder Recreation Center and the South Boulder Recreation Center, located at 3170 Broadway and 1360 Gillaspie Dr, respectively.  North Boulder Recreation Center lunch-time games occur Monday, Wednesday and Friday at 11:30 am to approximately 1:15 pm.  Normally 15 to 20 players play during this time.  The games are played to 25 by twos and threes, allowing good three point shooters to impact the game.  The courts at the North Boulder Recreation Center are relatively short, allowing players to move up and down the court quickly.  It costs $6.75 to play for non members.  Likewise, the South Boulder Recreation Center also has similar pick-up games Tuesdays and Thursdays from 11:30 to 1:15 and Sundays from 8am to 10:30am.

Taking the ball in at Longmont Basketball Recreation Center

Just fifteen miles to the northeast awaits Longmont, where quality basketball games can also be found.  Longmont hosts three good venues to play pick-up basketball.  The Longmont Recreation Center, located at 310 Quail Road in Longmont, hosts  basketball games every week day from noon to 1:30 and on Sundays from 8 am to 11:30 am.  Games are played to fifteen by twos and threes.  The number of players that attend range from 8 to 20.  The Longmont Memorial Center hosts lunch-time half court games Tuesday and Thursday from about 11:45 a.m. to 1:30 p.m. Players include an even mix of competitive and recreational players.  Games are half-court four-on-four allowing for more basketball and less running. Older gentlemen enjoy this style as it allows them to play without having to sprint up and down the court.

Lafeyette’s 47,000 square foot Bob Burger Recreation Center hosts pick up games Tuesday 12-2pm, Thursday 6-9pm, Friday 12-2pm and Sunday 10am to 1pm.  Skill level is advanced and not for recreational only players.  For questions regarding basketball pick-up games and for those looking to start their own game of pick-up, click here.

In addition to pick-up games, there are also several different leagues in Boulder County to choose from.  Boulder, Longmont and Lafayette all organize their own city leagues.  For Boulder, league play is held at South Boulder Recreation Center.  This league has two talent divisions, allowing players to play in a league that suits them.  The elite players in the A league can include retired college basketball players, players that played in high school and even a retired professional basketball player.  Longmont league games are held at

Boulder County has numerous youth programs that will help introduce your child to the game of Basketball.  The YMCA of Boulder Valley has partnered with the University of Colorado to offer a “Jr. Buff” program for children age 3 to 18. Jr. Buffs Mini Hoopers offers an introduction to the game, with a  strong emphasis on parent-child teaching. Jr. Buffs recreational basketball offers children solid fundamentals without the competitive pressures of the game. This program is open to children from 4 years old to 4th grade.  The Gold Crown youth program offers a competitive travel league for 5th to 8th grade middle school boys and girls.  Most gold crown teams are filter teams for high school, allowing younger players to learn the high school playbook and become acquainted with their new coaches.  Contact your local high school basketball program for more information.

After school youth basketball is offered at the North Boulder Recreation Center from 3 to 5 pm and at the Longmont Recreation Center facility. Participants pay a discounted rate with proof of school attendance and are able to use the gym from 3 to 5 pm.  Games at North Boulder Recreation Center are not highly competitive, while the games at Longmont Recreation Center are competitive, with older players in attendance.

Dunks, 3 pointers, superb ball handling, stealer passing are all exciting aspects of one of the most played sports in the world.  Founded by James Naismith in 1891 at a local YMCA in Springfield Massachusetts, “Basket” “Ball”, originally featured peach baskets instead of rims, nine players on each team, and no dribbling.  It has since evolved into a worldwide phenomena, played just about everywhere in the world.  Boulder is no exception, offering a wide variety of pick-up games, leagues, clinics, and just about everything in between.

Monday Morning: After eating a light breakfast, arrive at 10 a.m. at the YMCA Boulder Valley on Mapleton and 28th. For non members, it costs $8 to play pick-up basketball. The regulars who play competitively are extremely friendly and very supportive of everyone that plays.  Hydrate accordingly as basketball is a demanding cardiovascular sport with explosive sprinting and jumping aspects. As soon as twenty people arrive games shift to the two smaller courts. Twenty to thirty people play every Monday, Wednesday, Friday and Sunday. The last game usually ends around 12:30 pm.

Monday Evening: Our second activity takes place at the Longmont Memorial Center, located on 700 Longs Peak Avenue and has a 5 dollar admission fee. Here some of the best table tennis players get together to test their skill against one another in a friendly and competitive manner. The format is a challenge table where the winner stays. The goal is to stay on the table as long as possible without losing. Some of the players are nationally ranked and own paddles that cost up to $300. This is the place to go for those who want to test their game against the best in Boulder County. Normally there is a table tennis guru that plays there, affectionately called “coach.” This former U.S. Olympic table tennis teacher will make a custom professional level paddle for players who would like to step up their pong game for a discounted rate or be taught by the one of the best.

Tuesday is Ultimate Disc day. Monday’s activities leave even the best of athletes a little tired and sore. After getting a good night sleep and dynamic stretching in the morning, Ultimate Disc awaits. Play begins at noon on the field south of 5048 Valmont.  Men, women, competitive and non-competitive players as well as seniors looking for some exercise partake in these games. Parking can be found at either Sterling Circle or Airport Road.  Similar to basketball, the players are competitive, yet do their best to make the experience fun for everyone.

Wednesday offers a contrast of activities sure to challenge people of all ages. Our first activity, a king of the court tournament-style match starts at 7p.m at the Bob Burger Recreation Center in Lafayette. Racquetball is a high energy game requiring superb hand-eye coordination and lateral quickness. Games are played to fifteen with points awarded only to players who serve and win the rally. A second alternate activity is a Zumba class held most Wednesday nights at the Avalon Ballroom. Zumba is an up-tempo Latin inspired dance class that helps you stay fit while having fun.

When Thursday arrives, there are two great activities to choose from. Boulder Indoor Soccer offers pick-up soccer games for $8 every Tuesday,Thursday and Sunday. Be sure to register in advance, as only 15 players can play on any given day. The games start at noon and run until about two. The level of play is intermediate and good soccer shoes are imperative. After soccer, badminton games await at the Westminster Recreation Center. They start at 7pm and somewhat resemble the format used for table tennis. First time players get to play for a small fee.

Instead of going out on Friday, a good activity to try would be to play some indoor sand volleyball at the Oasis. The Oasis is located in Broomfield at 2400 West Midway Blvd. Friday evening play starts at around 10:00 p.m. Certain courts can be more competitive; however, there are courts ideal for any skill level. In addition, the Oasis comes complete with a full bar.

As one can see the Fall season can be an opportune time to try various indoor and outdoor activities. Feel free to create and post your own Fall weekly Routine that you find enjoyable! New ideas and or activities are always welcomed.

The game of soccer can be played on sand, hard court, grass, or turf fields regardless of inclement weather.  A rectangular shape forms the perimeter of the field with goals on adjacent sides. Players use an assortment of ball sizes pertaining to age, gender and skill level. An official ball measures twenty eight inches in circumference. All players excluding the goalie must use any body part except the hands and arms when advancing the ball downfield. At the conclusion of a match the team with the most goals wins.  In case of a tie, an overtime and/or penalty shootout is played. Soccer rules are officially called “The Laws of the Game.”  Differentiating rules affect the size of the field, and number of players on the field.  Other rules such as offside’s, foul kicks, and hand balls remain constant.

One of the most productive ways to improve is simply to get involved in pick-up or drop-in games.  They are free and usually very fun.  At some locations in Boulder County good soccer players attend.  This usually results in games with a lot of quick passing and footwork that can resemble a professional soccer match.   During these games the goals and field size are often significantly smaller than an actual soccer field.  This allows the game to be a little quicker and allows players to run less of a distance.

Players at Kittredge Field

Boulder County offers a variety of places where one can enjoy practicing and competing with other local players, including a multitude of parks and indoor facilities. For intermediate to advanced players, one of the most scenic places to play is at Kittredge field at the University of Colorado.  Stunning views of the flatirons provide players of various backgrounds a well lit venue to showcase their skills. This turf field is open to both men and women. Play resides on Tuesdays, Thursdays, and Saturdays at 5:30PM. and lasts until 10 pm. Often twenty five people arrive.  When more than 20 players arrive simultaneous games are played. Turf fields play much faster than grass fields and good conditioning is necessary to keep pace with play.

One of the best indoor facilities in Boulder is Boulder Indoor Soccer (BIS).  Located at 2845 29th Street, (near 29th and Valmont) BIS offers everything from toddler, youth, and Adult leagues.  BIS provides a heated facility which provides a great venue to play soccer on cold and snowy days. Pick-up games cost 7$ per player and registration must be done a week prior.  The times, days and players are as follows:

Various other towns in the county host various pickup games.  Left Hand Creek Park located in Longmont provides intermediate players with a well manicured field. Play begins Saturday Mornings at 9:30AM.

Left Hand Creek Soccer

Boulder County has a plethora of clinics and leagues for youth and young adults.  The YMCA of Boulder Valley provides soccer instruction to over 2,000 youth.  Spring and Fall constitute the two major seasons for soccer. Throughout the summer a three on three league, hosted at Community Park in Superior, is provided through a partnership with Trebol soccer.  The following are the main youth soccer leagues in Boulder County: YMCA of Boulder Valley, Boulder Force, Nova Athletic Soccer, Longmont United Soccer Association, Trebol Soccer, and St. Vrain FC.

Boulder County offers facilities, clinics and venues to hone and develop skills. Numerous fields are located throughout this area offering people of all ages and skill levels an opportunity to play. Soccer promotes dedication, teamwork, communication and perseverance, making it a fun, healthy and beneficial activity for all ages.

Flatirons

Boulder County is home to a multitude of challenging golf courses and driving ranges. With stunning views of the Flatirons, one of Boulder’s signature public courses, Flatirons Golf Course, offers a variety of discounts for both residents and college students alike. The course was opened in 1938 under the name Boulder Municipal Sports Center and has had several name changes throughout its long history. Architect William H. Tucker designed the course and funding was provided by President Roosevelt’s (WPA) Works Progress Administration.  The course is also home to the annual Boulder City Open.  This $111 entry fee amateur golf tournament takes place the 24th and 25th of September.  The course contains a variety of trees composed mostly of Cottonwoods, Blue Spruce and Austrian Pine.  Other trees include Crab Apple, Maple Sugar and Juniper. Recently, Flatirons Golf Course was bestowed the status of a Certified Audubon Cooperative Sanctuary. This status recognizes the course directors’ hard work to reduce water
consumption, reduce chemical and pesticide use, in addition to providing a more sustainable habitat for wildlife.

Other golf courses in Boulder County include Haystack Mountain Golf Course It was founded in 1966 and is a great 9 hole beginner course. The course is located along Left Hand Creek in Niwot on 5877 Niwot Road.  Numerous events are held at the course ranging from “Wednesday Grill Night” and “Haystack Happy Hour” to a “History of Haystack Mountain.” A full events calendar is located here.

Indian Peaks

Lafayette and Louisville have two great gold courses.  Indian Peaks and Coal Creek Golf Courses provide all inclusive amenities for residents in the southeast quadrant of Boulder County. Indian Peaks,  located in Lafayette at 2300 Indian Peaks Trail, is a Golf Digest 4 ½ star course which opened in 1993. Designed by Hale Irwin, this course offers eighteen fairly difficult holes. Course amenities include a large putting green, full driving range, as well as a green designated for chipping and bunker play. Coal Creek Golf Course, located on 585 West Dillon Road in Louisville, provides spectacular views of the Rocky Mountains. Designed by Dick Phelps, this par 72 course stretches over 7,000 yards from the tips with numerous elevation changes and accommodates players of various skill levels.

Twin Peaks

Twin Peaks Golf Course, located in Longmont, at 1200 Cornell Drive, offers stunning views of Longs Peak, wide open fairways and special rates include a twilight golf special after 4pm on weekends that cannot be beat. Longmont also boasts two other courses, Sunset Golf Course and Ute Creek Golf course.  Sunset Golf Course is a nine hole course located just Northwest of the intersections of Sunset and 3rd Avenue.

As one can see, Boulder County offers a multitude of choices for the golfing enthusiast. With challenging courses and stunning scenery it is easy to see why Boulder County is a golfer’s paradise.  For a good place to meet up and find fellow golfers, click here .

Before attempting to tube the creek there are several important factors which must be considered.  ALWAYS wear a helmet, as there are numerous rocks surrounding the rapids. The creek is strewn with sharp rocks and proper footwear is a necessity. Check the creek conditions prior to tubing, as water levels are exceedingly high this summer. If you can, tube with a buddy. Finally, a life-vest is strongly recommended with the swift current.

We purchased our tubes at White Water Tubing company, located at 1717 15thstreet. Our adventure began at Eben G. Fine Park, which is one block west of Arapahoe and 4thstreet. Experienced tubers can begin a few hundred yards west of the park, where much larger rapids await. Upon wading into the creek the cold water takes your breath away. Don’t worry, your body will get acclimated. Many of the rapids have strong undertows which can cause the tube to flip and discharge the rider. Rocks lay just below many of the rapids, potentially causing serious injury to those without a helmet. Our tubing adventure lasted one hour and covered roughly two miles of creek. Be prepared to be thrown off the tube numerous times throughout the ride, especially with water levels above normal.

Girl and her father tubing

The upper section of the ride is much more turbulent than the section past 9thstreet. The most difficult section stretched from Eben G. Fine Parkto the Boulder Public library. Those with young children should consider starting at the library and finishing prior to the Millennium Hotel.

Our tubing adventure lasted one hour and covered roughly two miles of creek. Be prepared to be thrown off the tube numerous times throughout the ride, especially with water levels above normal. Tubing the Boulder Creek provides people with a relatively inexpensive way to stay cool this summer. The cold mountain water and swift current provide a self propelled adventure through the heart of boulder.

The ride up Flagstaff is one of the most popular, scenic, steepest and spectacular (and on the way back fastest) rides possible. The summit is a relatively short ride, only 4 miles from 9th and Baseline. However, the summit is about 1,300 feet higher than the bottom, which accounts for about 325 feet per mile or an average 6% gradient, with some sections as high as 15%. For those that would like to continue on, the trail proceeds another 5 miles until the road turns into a dirt path.

Another great ride for those that live in the Superior area is the famous Morgul Bismark loop. The Morgul Bismark loop is the centerpiece of an annual race, “Superior Morgul Classic.” Start on the corner of rock creek Parkway and McCaslin, head South on McCaslin, right on 120th Avenue, right on South Foothills, right on Marshall, right on S 76th Street, left on Coal Creek Drive and a Right on McCaslin. The ride is approximately 13.2 miles and the elevation stays within 700 feet.

Boulder Creek Path

The Boulder Creek Path provides a fun, enjoyable ride for people of all ages. Kids, adults and youth can all take a casual trip on the Creek Path. The Creek Path is about 5.5 miles long and runs along Arapahoe Avenue in Boulder. The Creek Path turns into Canyon Blvd. Adjacent to Canyon Blvd is a gravel path good for hiking and casual strolls. Road bikes are not recommended for the gravel path, although a good rider is more than capable of taking a road bike there. Where the path ends, take a right on Four Mile Canyon. From there it is a pleasant and mostly shaded ride along the mountain road. For those really trying to take on a challenge, keep riding until you reach Gold Hill, then head down Sunshine Canyon on Mapleton. The full loop is approximately fifty miles ride with various steep gradients.

Rabbit Mountain

Boulder County also provides several great mountain biking spots for both beginners and advanced riders. Rabbit Mountain, located between Lyons and Longmont along Route 66, provides a beginner to intermediate mountain biking terrain. To get to Rabbit Mountain, head north on 53 from 66 until the trailhead is reached. Rabbit Mountain offers riders a short and accessible network of trails with rocky single-track, short steep climbs, majestic views of the Front Range and especially Longs Peak. A great place to start kids on mountain biking, Rabbit Mountain can also be enjoyed by advanced riders who appreciate a variety of terrain. Be prepared to bring some sunscreen, as Rabbit Mountain does not have many trees and thus riders are very exposed to the elements.

White Rocks Loop

Gunbarrel has its own mountain bike trail, called The White Rocks Loop. The Trailhead starts at the corner of Cambridge and Boulderado Dr. in the northeastern corner of Gunbarrel. The ride takes you up past a water tower and down through parts of Eastern Gunbarrel. The trail passes streams, housing develops and eventually ends on Valmont Road. Travel West on Valmont Road until you reach 75th. Travel north on 75th, then take a right into Heatherwood Drive, left onto Cambridge and back to the trailhead. Not a technically difficult ride, but very scenic, with great views of the Flatirons.

Boulder County also has numerous cycling clubs, meet-ups and leagues for adults and youth. The most infamous of these meet-ups is the Thursday Night Bike Ride. Here numerous individuals decorate their bikes with bells, whistles, lights and musical accompaniment. Be prepared to come with a sense of humor as the costumes can be quite intricate and some riders may be intoxicated. For more information about the starting spot, visit http://www.cruiserbikeride.org.

Only recently completed, the Valmont Bike Park is a dirt jumping bike park located just North of Valmont and Airport. Numerous man-made dirt jumps, big and small, scortch the earth. Some of them look almost insanely difficult. Be safe and ride within your limits, as some of the jumps are extremely large.

Boulder also boasts an assortment of clubs and leagues for the serious cyclist. Some of the more notable clubs include 303cycling.com, Boulder Mountain Bike Alliance and Outdoor Divas Cycing. 303 Cycling provides news about current cycling events and a section where people can submit information about rides, and includes an area for tips and cycling-related jobs.

Boulder Mountain Bike Alliance is a trail-building group in Boulder. Their mission is to “improve the trail experience for everyone in Boulder County through social rides and events, advocacy, and trail building.” They help raise money to build new trails and parks, such as Valmont Bike Park, educate mountain bikers about proper trail use, and help organize and fund Mountain Biking events in Boulder.

Outdoor Divas Cycling is dedicated to supporting women with a passion for cycling. The club is a focuses focuses on providing a social, supportive and inspiring environment to athletic women who are driven and have ambition to do more on their bikes.

Velodrome

Boulder Indoor Cycling, provides a unique opportunity for people in Boulder to enjoy an indoor cycling track. Located just east of 30th and Pearl Street at 3550 Frontier Avenue, the facility has a 142 meter indoor cycling Velodrome with 45 degree banking turns, mountain bike circuits and areas for birthday parties and places to watch the riders. Boulder Indoor Cycling encourages people who have never cycled in a Velodrome to visit their facilities. Classes and programs are available for youths and adults who have little to no experience cycling in a velodrome.

There are also several options for youth to learn how to cycle. SMBA, acronym for singletrack mountain bike adventures, is an organization for introducing and teaching youth the sport of mountain biking. Their camps include programs designed for both beginners and advanced riders. They also have a program specifically for young ladies. They emphasize safety, fun, confidence-building, camaraderie and passion. For more information, visit their website at http://smba.lertprograms.com.

Whether it’s mountain biking, road riding up steep gradients, cycling next to streams, or speeding in a velodrome, Boulder County contains a variety of cycling opportunities. Have fun, be safe, and put your foot to the pedal.

For more information, contact Forest at forest@boulderactive.com

Situated throughout the park are various pieces of park equipment that can be used to strengthen the entire body. With some creativity, you are able to use ordinary park equipment to create a productive workout. The program design combines various exercises that work many major muscle groups. There are a total of eight stations scattered throughout the park. One of the vital keys to doing these exercises properly and efficiently is to jog from one station to the next (Active Rest) trying to maximize your cardiac output throughout the workout. Active rest is a method used by trainers to maximize caloric expenditure. Examples of active rest include; jumping jacks, jogging, burpees. By jogging from one station to the next, your cardiac output is increased and your caloric burn is sustained throughout the workout.

The first set consists of side hurdles, standing broad jump, inch worms and the grape vine. The side hurdle exercise engages the lower and upper extremities as well as the abdominal region. The legs initiate the movement and the upper body and core finish the exercise. This is performed for twenty repetitions. Moderate coordination is necessary to perform this task as it is the most difficult of the workout.

The standing broad jump is the cornerstone exercise for measuring explosive power in the legs. The standing broad jump is a type of plyometrics and works to improve the nervous system’s efficiency and help attain more powerful muscle contractions. The jump will be performed 15 times.

Inch worms are an abdominal and upper body stabilization exercise. Start with your hands on the grass near your feet and slowly walk your hands away from your feet until you are into a pushup position. Hold the pushup position for 10 seconds with your head looking forward. While in pushup position, your abdominal region is performing an isometric contraction. Although the muscle is not lengthening or contracting, force is being applied to keep your midsection from lowering. This exercise is performed between the two large trees at the south western end of the park. Start at one tree and perform the exercise until reaching the trunk of the adjacent tree.

The last exercise of the set is the grapevine and is performed between the two trees. Coordination is the focal point of this exercise, and patience is necessary to attain the proper footwork. Move laterally between the trees, and alternate your left foot over your right foot in a crisscross fashion. Start with your feet together and use your right foot to take a step to your right. Immediately place your left foot behind your right. Next take another step across with your right foot and then step in front with your left foot. The exercise is complete when you have touched each tree twenty times.

The second set of half of the workout consists of four more stations at various locations within the park. These stations include standing tuck bench jumps, lower chest dips, tricep dips and pull-ups.

The tuck bench jump is a ployometric exercise that requires a great amount of neuromuscular coordination. Start by bending you hips and pushing your gluteus back into a squat position, then jump upwards while tucking your knees into your chest at terminal ascent. This exercise will help develop explosive power in the legs by developing type two muscle fiber diameter. Focus on jumping as high as you can and complete the movement with your feet landing on the bench. Twenty repetitions are performed.

The second exercise is the chest dip which is located near the basketball court on the north western side of the park. The two prime movers used are the triceps and lower chest. Place your hands on the bars and transfer the weight from your legs to your arms and chest. Lower down until your elbows are parallel with your shoulders, making sure your chest is out and your head is looking forward. Perform ten repetitions of this exercise.

The third exercise, tricep bar dip, is located at the playscape. This exercise works the tricep muscle, which aids the extension of the arm at the elbow. The tricep area is one of the first places people lose definition and tone due to its minimal use in everyday tasks. Perform this exercise for twenty repetitions.

The last exercise is the pull-up. The underhand pull-up works much more bicep than the traditional overhand pull-up and is less difficult. Start with your hands shoulder width apart and your elbows fully extended and pull your head up and over the bar as you exhale. The prime movers in this exercise are the latissimus dorsi and the shoulder stabilizers (rhomboids, teres minor, teres major, infraspinatus. This exercise is performed for ten repetitions.

Group One
Side Hurdle 15 repetitions
Broad Jump 15 repetitions
Inch Worms Between two trees
Grape Vine 20 tree touches each side
Group Two
Tuck Bench Jumps 20 repetitions
Chest Dips 10 repetitions
Tricep Bar Dips 15 repetitions
Pull-up 10 repetitions
Two minutes rest between groups for 3 sets.

Remember to push yourself, you get out what you put in.