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How to conquer Ascension (18.2 mi) on Expresso – a Q & A

LQ: I did the 9.5 mile stage tonight but it was rough. How am I going to do 18 miles? LOL

TF: Larry, just gear down and stay steady. You can do it just have something to drink.

NS: Good tip Tom! I took 2 bottles of water for Ascension and I used them! I really needed my towel and my playlist too. I allowed a lot to time and I needed it. I think this is tougher than Savage Revenge which has plateaus.

TF: It is tougher than savage revenge in my opinion. I also had a Cliff bar that I snacked on along the way. I saved it for a weekend morning so I knew that I would have plenty of time. Took me about an hour and a half.

JS: The good news is, you don’t have to worry about running out of time. You only need to keep pedaling until you accomplish the 18.3 miles. Everything else is up to you.

CK: For just about any ride over an hour, I would recommend simple carbohydrates and electrolytes in addition to hydration.

SJ:…I’d add standing on the pedals as often as you need to–to rest your bottom, get some blood back…, and to smooth the wrinkles out of your shorts.

LQ:…I am going to try Ascension – I may have to do most of it in 2nd gear but I am going to try. Thanks for the advice and encouragement… I still have a few days and if I don’t make it, there will be other challenges. I am having a great time and appreciate all the tips.

SJ: …Whenever you do Acsension (this time or next), take it in two parts. If you can make it to Mile 15 or so, it’s mostly downhill from there. Good luck, buddy!

LQ: This has been a great challenge and got me to stretch my physical abilities.

MB: I’m doing Ascension in about an hour. My first (and likely only) tip is…wear riding shorts! For the shorter courses, I wear gym shorts after my weight training, but for those longer ones, the biking material and padding really pays off. That and don’t be intimidated – take an iPod and get comfortable for about an hour and know that it can be done!

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MB: Made it Ma! Top of the World! Ok, maybe not “world” but you get the idea. Four courses left and I beat my previous ghost!

Captains  

Larry Quinnan, DaVita – Tacoma

Nea Savoca, YMCA – Metrowest

Tom Farmer, Anytime Fitness – Bay City

Josh Shapero, YMCA – Central Maryland – Catonsville Center

Chad Katter, Equinox Sports Club New York

Scott Jordan, Liv Avenida Apartments

Matt Brighton, Big Vanilla Athletic Club – Pasadena

Be a leader. Become an Expresso Team Captain. Train Now.

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How to use Expresso to train

1. Chad Katter, Equinox Sports Club New York, “Become skilled at using different gear/cadence combinations. Try riding the same route at the same effort level in different gears. For example, ride Fruitdale once mostly in gear 10. Then ride Fruitdale again mostly in gear 15. Try to maintain the same average watts for both rides. Your cadence will need to be higher when riding in the lower gear. Using a higher gear requires more strength and will burn carbohydrates at a faster rate. Using a lower gear requires more aerobic capacity and will probably require a higher heart rate at cadences above 80-85 rpm.

  • For my training, I first do a tour that takes me close to an hour to finish to establish my baseline. For me, that is Savage Revenge, but for slower riders it may be another Extreme tour.
  • I then follow the advice given in Joe Friel’s “The Power Training Handbook: A User’s Guide for Cyclists and Triathletes” to establish 7 power training zones.
  • Finally, I try to ride close to a certain percentage of the time in each of these zones to focus on improving many of the skills required to race effectively. The percentages are also detailed in this book and will vary according which races have the highest priority.
  • I find that training in power zones is generally more effective than training in heart rate zones. However, understanding heart rate data is important to avoid overtraining.”

2. Bonnie Wilson, West Coast Fitness,Use the Chase games to break up your high interval time. When I really want to work on HIIT Training I will take one of the smaller traiditional rides as hard as I can handle, and then to give myself some active recovery, I will do a Chase in speed mode. It allows me to make it more an active recovery. I still go hard, but the speed allows me a chance to recover.

3. Michael Lewis, Gold’s Gym – Colonial Heights, “I check the elevation, RPMs and what gear I am in the most. Downhill I use the highest gear that I can use with comfort. Uphill I use the lower gears like 3 or 4. I like to ride every other day if possible. If I ride consecutive days, I try to ride an easier trail if I rode a hard trail the day before. And the reverse is true as well, for rides on consecutive days. To train to ride a 100-mile bike race outside, I would try riding a longer trail one day a week or several short trails on the same day one day a week the first week.”

4. Andrew Hall, Hobart Aquatic Centre, “I use gears between 16 and 22 to go uphill and 30 plus downhill.”

5. Caleb Cohen, YMCA – Scotch Plains, “I am just an average cyclist, love getting out, but won’t kill myself to do so… That said, this winter was the first I ever ‘trained’ at he gym during the off-season. I work up one heck of a sweat on the Expresso bikes, much more than on a real bike, but there is no wind in my face, so. I’ve finally been able to get out on the roads this past month. I am cycling at the beginning of the season better than I ever did at the end in previous years. My goal was never to use the Expresso to “train” but just for exercise. The end result is I feel much stronger on the roads, especially the hills and pushing myself on the flats (no gliding on the Expresso has taught me to always pedal hard, never relax). I’m sure my Expresso riding over the next few months will be much less, but it truly has helped my real-life riding.”

6. Cindy Schnee, YMCA – Calgary – Eau Claire, “…

  • tip #1 Every 3 weeks I do a Functional Threshold pace test to determine my zones for heart rate (I use my own hr monitor, not that on the bike) and power. The test is 30 min, so I do Fruitdale x2, my hubby does Coastal Run x3, etc… We then use this to determine how hard we should be riding on subsequent rides and to determine if we are improving.
  • tip #2 I like doing hill repeats on Temple Ridge. I can do 8 min or 12 min repeats and then recover on the 4 min flat part from the beginning to the other side of the bridge. I just hit leave route and start over again, trying to reach tthe required power and hr zones eac time.
  • tip#3 Bricks (bike to run, one right after the other) are easy to do in the winter; I just head upstairs at my YMCA to run on the track, since it’s too cold here to run outside. In the summer, I head outside!
  • tip#4 Intervals – pick a route that takes you your interval time to complete, not too hilly! Repeat, keeping in required hr and power zones.
  • tip #5 Pyramid intervals – From shortest to longest routes or vise versa, all out! I like Bent Spoke, Fruitdale, Rabbit Run, Evening Bliss, etc…Do an easy short one like Rolling Thunder, Redwood Dash, Expresso Speedway in between for recovery.
  • tip #6 I play around with my Ghost A LOT. At the beginning of the indoor riding season (October or November for me), I put my Ghost at the slowest time. I move it up as I improve.”

7. Scott Jordan, Liv Avenida, “I had to look up HIIT training and I have two degrees in this exercise stuff. HIIT training is “High Intensity Intervial Training”–a period of high instensity (HI) exercise followed by a recovery period of rest or low intensity exercise. More of an advanced training technique for both trainer and trainee, this kind of training will help racers with both speed and power. On an Expresso bike, you might use Expresso Speedway for such work. I’ve done my most serious sprints on this course as I am sure many others have. The track is mostly level and the 1/4 mile markings on the track would help with pacing and HI/LI intervals better than any other course. Plus, all Expresso stats will be kept and not just miles and calories if you would to do interval training outside of an Expresso course–like while watching TV. Search “interval training for bicycle” on the Web and you’ll find a wealth of info on interval training benefits, considerations, and modalites. On heart rates: As you all know, Expresso bikes provide real time heart rate feedback during a ride. And, Expresso.com captures and displays heart rate data for each ride, as well as graphs watts per heart beat as a measure of fitness over time. I use this data to get an idea of what my exercise heart rate should be for given workload. For myself and other riders, I also compare heart rates to general exercise heart rate guidelines for age and intensity–to get an initial idea if I or a rider is working too hard, too easy or just right. I also look for trends that indicate if I or a rider is getting in better shape or not. Heart rates should go down for the same amount of watts over time. You can do a run-to-run comparison as well as use the watts per heart beat graph to do this analysis. In this way, heart rate zones take shape and change according to the rider’s level of fitness. And huge kudos to Interactive Fitness for making this all possible for thousands and thousands around the globe!…”

Be a leader. Become an Expresso Team Captain. Train Now.

activtrax

If you are one of the thousands of Expresso riders who work out at a facility that uses ActivTrax to build your personal workout and nutrition plan then get excited! The Expresso Bike can now report your workouts directly to your ActivTrax account automatically!

What is ActivTrax?

ActivTrax provides you with powerful adaptive technology to help you succeed on your health and fitness quest. By bringing all your needs into one application we are more effective in delivering results. Eliminate boredom from your workouts, enhance your personal training experience, and become more conscience of what you eat and how you feel. Learn more at activtrax.com.

This is awesome. How do I connect my account?

  1. First you need an ActivTrax account. Talk to a trainer at your facility to get started.
  2. Once in the ActivTrax website Select My ActivTrax > My Devices > Interactive Fitness > Enter your Expresso Rider ID and Password to connect.
  3. Go ride! It’s that simple!

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How to push yourself to ride more advanced tours on Expresso

1. Lilly Naqvi, Anytime Fitness – Quincy, “I would recommend choosing one day of the week, maybe a Saturday, when you know you’ll have energy and time to do more than the regular beginner rides. Treat it like a “race day.” You can motivate and build up your stamina all week and be fueled and ready to go the day of!”

2. Matt Brighton, Big Vanilla Athletic Club, “It’s practice and dedication. “Crawl before you walk” so to speak. I used to be terrified of Thunderball, but as I rode some of the other courses and worked my way up to it – it’s now one of my favorites. I know it sounds like a cliche, but tell them to keep at it and it’ll get easier.”

3. Tim Brown, YMCA – South Hampton Roads – Great Bridge/Hickory Family, “Push through good pain. Pushing your boundaries is never easy or fun. There’s a reason we like to stay in our comfort zone. However, push hard enough and long enough and you’ll find that your comfort zone will shift to encompass longer and longer rides. Don’t worry about time or pushing hard…that will come. Just aim to finish the race…and then do it again…and again….”

4. Bonnie Wilson, West Coast Fitness, “The truth here, is they still scare me. But I learned quickly, take the pacer down a few pegs to a level that I could keep up with and then just go and focus on making each mile stronger.”

5. McKenzie Blair, YMCA – Attleboro – Downtown, “Great music on the MP3 player. Dedicate a swath of time to a long ride, and all its accoutrements (warm-up, cool-down, stretch). Wear pants or long shorts to prevent chafing. Wear sweatbands or bring a towel, one or two bottles of water, and possibly a snack. 10 minutes no resistance peddling on an Easy ride for a warm-up and cool down.Watch the resistance and your pulse and breathing. Modify the pacer to be close to your speed. Stand to peddle to get up tough hills faster. Depending on your goal for the day, aim for speed or strength (power). Stretch your whole body before and/or after for at least 20 seconds per pose. Get curious and learn about all the different stats that the bike shows. Consider training for an actual race. Feel a sense of pride and accomplishment about your ride!”

6. Sabra Robitaille, Gold’s Gym – Roanoke, “Friendly competition has worked at my gym. We challenge each other to see who can beat their ghost first. Adding a mile each ride helps to start slow.”

7. Dave Bartiromo, YMCA – Wadsworth, “Once you start, don’t stop. Commit to finishing.”

8. Greg Campbell, YMCA – Greater Richmond – Chickahominy Family, “Gradual progression!! Try to challenge yourself at least once a week to try a new course. And of course ride at your pace!!”

9. Cindy Schnee, YMCA – Calgary – Eau Claire, “Participate in the challenges; then you have to do some of the routes you might not otherwise do.”

10. Barbara Sine, Gold’s Gym – Bridgewater,  “We have leaderboard that is very visible and gets updated daily. Competition is definitely a great motivator.”

11. Chad Katter, Equinox Sports Club New York, “I think some new riders have a tendency to ride as hard as possible every time they are on the bike. To build endurance, newer rides should lower their perceived effort level as they extend their riding durations and distances.”

Be a leader. Become an Expresso Team Captain. Train Now.

If you are one of the 14 million Americans insured by Humana then we have some exciting news for you. You can now connect your HumanaVitality® account to your Expresso Rider ID and earn Vitality Points™ when you ride.

What is HumanaVitality®?

HumanaVitality® is a wellness and rewards program that will put you on the path to healthier living. With HumanaVitality®, you can earn hotel stays, digital cameras, and more — for everyday healthy behavior. Live healthier and earn great rewards along the way! Learn more at humana.com/vitality.

This is awesome. How do I connect my account?

  1. Download the HumanaVitality® App and Sign In.
  2. Select Menu > Connect > Expresso > Enter your Expresso Rider ID and Password to connect.
  3. Go ride to earn Vitality Points™ and claim your rewards!

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11 - Final Four Graphic

The Expresso Fall Frenzy saga continues! Last week, students at LSU, SUNY Binghamton, Gannon, and Schoolcraft put their quads into action to push their teams ahead—each school competing for pride, glory, and the legendary Golden Spokes trophy. Read a recap of the tournament’s Elite Eight round to get caught up to speed!

Over the past four weeks of the Fall Frenzy, 2,226 riders from 124 colleges have ridden a combined 46,154 miles and burned over 1,600,000 calories on their Expresso virtual reality bikes. Now just two teams remain in the tournament!

Results from the Final Four

In the Final Four, LSU and SUNY Binghamton—who both appeared in the finals last year—were upset by Schoolcraft, seeded 13, and unseeded newcomer Gannon University.

Schoolcraft—3,335 miles vs. LSU—2,099 miles
Gannon—2,535 miles vs. SUNY Binghamton—1,986 miles

Schoolcraft started strong and quickly drew a few hundred miles ahead of LSU. The Schoolcraft Ocelots then broke away from the defending champion and finished with over 1,000 miles more than the LSU Tigers. Coach Tommy Moffitt of LSU had expressed concerns with moving into the Final Four during football season: “The Final Four challenge is going to be tough; we’re missing some of our good riders from last year.” But, never been one to back down easily, he ended his statement with a resounding, “Here we go!”

Gannon made waves in their first Frenzy by putting up huge numbers in the early rounds of the tournament. In the Final Four round against last year’s runner-up, they took off out of the gate and never looked back. In just the first 20 minutes of competition, the Gannon Knights logged over 20 miles.

Gannon University, a first-time college in the Frenzy, beat out every opponent school by about 1,000 miles in every round.

Gannon University, a first-time college in the Frenzy, beat out every opponent school by about 1,000 miles in every round.

Houghton College may have fallen out of the tournament in the Elite Eight round two weeks ago, but that didn’t stop Joey Wilmot from driving two and a half hours to SUNY Binghamton to put in some miles for their team and to keep a firm hold on his title as one of the top ten riders in the tournament. After adding an extra 152 miles for SUNY Binghamton to his personal total, he’s now the #1 rider in the Expresso Fall Frenzy.

Individual riders are competing to be a part of the All-Tournament team. The following riders have ridden the most miles throughout the overall tournament:

  1. Joey Wilmot – Houghton – 609 miles
  2. Justin Thomas – SUNY Binghamton – 590 miles
  3. David Geyer – LSU – 508 miles
  4. Joshua Costa – Schoolcraft – 460 miles
  5. Brian Johnson – LSU – 434 miles
  6. Nathan Hatch – Houghton – 411 miles
  7. Abby Quinn – Gannon – 334 miles
  8. Brian Ratajczak – Gannon – 333 miles
  9. Scott B – SUNY Binghamton – 330 miles
  10. Pat Mog – Schoolcraft – 315 miles

448 riders from the Final Four teams rode for a combined 10,000 miles in 48 hours and burned over 315,000 calories. The effort from all the teams was incredible, and hopefully they’ve inspired you to take advantage of your own rec center’s stationary bikes—build up the miles and burn some calories!

The Championship Round

SCHOOLCRAFT (13) vs. GANNON

After losing last year’s Sweet 16 round to the University of Rochester, the Schoolcraft Ocelots have made it all the way to the Championships this year and are hoping to soon see the Golden Spokes trophy gleaming in their rec center. Gannon University installed their bikes only one month before the Frenzy but didn’t waste a minute getting acclimated and building their team. Both teams are going into the last round with over 100 riders and their eyes on the prize.

Tune into the exciting last round of the Expresso Fall Frenzy, which is taking place right now and will end at midnight EST, to see which team will capture the Golden Spokes trophy!

10 - Elite 8 Graphic

Every year, Interactive Fitness hosts the Fall Frenzy tournament where schools across the country battle to see who can bike the most miles on the digital roads of Expresso interactive bikes. The event promotes personal fitness through fun yet fierce competition, students joining together for long hours at the gym all to represent their schools. 2014’s five-week tournament began with 124 colleges across the country. Three rounds of competition—each lasting 48 hours—and 36,189 miles later, just four teams remain.

Results from the Elite Eight

The four teams moving into the Final Four are LSU, SUNY Binghamton, Gannon, and Schoolcraft.

LSU – 1,413 miles vs. Carthage – 1,327 miles
SUNY Binghamton – 1,849 miles vs. SUNY Oswego – 1,288 miles
Gannon – 1,514 miles vs. Vanderbilt – 960 miles
Schoolcraft – 2,147 miles vs. Houghton – 1,865 miles

The drama of the last two days of the Expresso Fall Frenzy was like nothing we have ever witnessed. Strong riders from eight colleges—competing for pride, glory, and the legendary Golden Spokes trophy— poured sweat over their Expresso virtual reality bikes to push their teams ahead.

SUNY Binghamton and SUNY Oswego battled it out with a 100-mile gap until the last few hours of the tournament. The runner-up college from last year’s Frenzy, Binghamton was out for blood, breaking free in the last five hours to end up with over 500 miles more than Oswego.

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The Battle of the SUNYs! As the runner-up school from last year’s Frenzy, SUNY Binghamton beat out their neighboring school, SUNY Oswego, in the Elite Eight.

Houghton College, a newbie school to the Fall Frenzy, was overtaken by Schoolcraft. Last year, Schoolcraft, which is currently seeded 13, rode only hundreds of miles and was knocked out in the Sweet 16 round by the University of Rochester. This year, Schoolcraft rode thousands of miles to knock out Houghton. This was despite Nathan Hatch’s 185 miles and Joey Wilmot’s incredible push—he rode 175 miles in 48 hours! Houghton’s getting knocked out of the competition was an upset for Wilmot, who was the top rider in the overall tournament by mileage, having ridden 457 miles these past three weeks.

Individual riders are also competing to be a part of the All-Tournament team. The following students have ridden the most miles throughout the overall tournament:

  1. Joey Wilmot – Houghton – 457 miles
  2. David Geyer – LSU – 377 miles
  3. Brian Johnson – LSU – 363 mile
  4. Justin Thomas – SUNY Binghamton – 315 miles
  5. Alyson Dickson – Vanderbilt – 293 miles
  6. Joshua Costa – Schoolcraft – 290 miles
  7. Nathan Hatch – Houghton – 281 miles
  8. Brian Ratajczak – Gannon – 265 miles
  9. Pat Skeate – Carthage – 258 miles
  10. Corey Olson – Carthage – 255 miles

In the end, 689 riders from your Elite Eight teams rode for a combined 12,367 miles in 48 hours and burned over 400,000 calories! The effort across the board from all of these teams was courageous and inspiring.

The Final Four

LSU (1) vs. SCHOOLCRAFT (13)

LSU is the heavy favorite in this matchup since it won last year’s Fall Frenzy in the Championship Round against SUNY Binghamton. LSU has a reputation to protect but Schoolcraft wants it this year!

SUNY BINGHAMTON (2) vs. GANNON

Binghamton knows exactly what they’re doing after making it through to the finals last year. But Gannon, even as the newbie school, hasn’t fallen short yet; they’ve trumped the competition all three prior rounds, proving themselves with hundreds of miles more than their opponent.

Tune into Fall Frenzy from October 21–22 to see who captures the Golden Spokes trophy—and think about racking up your own miles the next time you head to the gym!

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The drama of the last two days in the Fall Frenzy is like nothing we have ever witnessed. Four of the eight matchups saw lead changes in the final day. The upset of the tournament came from unranked newcomer Houghton knocking out the #5 seed Iowa by just 1.5 miles. Final score:

Houghton –  613.4
Iowa –  611.9

Houghton held off a late surge in the closing seconds thanks to Joey Wilmot who contributed an astonishing 233 miles over the 48 hour round.

In another notable upset, unranked Vanderbilt, lead by top rider Alyson Dickson with 117 miles, knocked off the #6 seed Rochester. This was a back and forth battle all day until Vanderbilt took the lead in the waning hours for the final time and rode their way into the elite eight.

The biggest battle of the tournament thus far was between SUNY Oswego and Valparaiso. Plagued early by internet connection issues, Valparaiso gutted it out and took the lead with less than 10 hours to go but in the process they over-extended themselves and could not hold onto the victory. In the end SUNY Oswego, lead by Ryan Rankin with 123 miles, won the monster battle racking up 1,386 miles with Valparaiso finishing just short with 1,316 miles.

Carnegie Mellon earned the most combative award. Lead by all tournament contender Mark Zajicek, The Tartans logged 978 miles on just two bikes. This was a monster effort against all odds, but it was not enough to launch them through to the next round as they drew a tough matchup with Schoolcraft who posted the highest totals of the round with 1,426 miles.

In the end, 820 riders from your Sweet 16 teams rode for a combined 11,788 miles in 48 hours and burned over 400,000 Calories. The effort across the board from all teams was courageous and inspiring.

THE ELITE EIGHT

LSU (1) v CARTHAGE

LSU is the heavy favorite in this match-up but Carthage is a cheeky newcomer who had done what they needed to do to get through to the next round and won’t go down without a fight.

SCHOOLCRAFT (13) v HOUGHTON

Houghton has become the Cinderella story of the tournament after knocking off #5 Iowa, but the road doesn’t get any easier. Schoolcraft just sent home #4 Carnegie Mellon with over 1,400 miles in the biggest ride of the sweet 16. Houghton captain Joey Wilmot can’t do it alone. He is going to need to rally the troops to have a shot at making it through to the Final Four.

SUNY BINGHAMTON (2) v SUNY OSWEGO

The battle of the SUNY schools is one to watch! Binghamton knows exactly what they are doing after making it through to the finals last year. Oswego is scrappy and proved that they have what it takes to come back and win late. Look for some big miles out of this matchup.

GANNON v VANDERBILT

Gannon is the scariest team in the tournament but they have yet to be tested. In both the Qualifiers and the Sweet 16 they blew their opponents off the road early and never looked back. Vanderbilt started slow but came on strong towards the end of their battle with Rochester and may be peaking at the right time. They will test Gannon in this matchup for the first time in the tournament. Lets see how Gannon responds.

ALL TOURNAMENT
At the end of the tournament the top 10 individual riders will receive All Tournament Honors. So far…

1) 281 miles Joey Wilmot Houghton
2) 220 miles Mark Zajicek Carnegie Mellon
3) 205 miles Brian Johnson LSU
4) 200 miles David Geyer LSU
5) 184 miles Alyson Dickson Vanderbilt
6) 176 miles Tristan Leonhard Valparaiso
7) 175 miles David Shearer Gannon
8) 175 miles Brian Ratajczak Gannon
9) 162 miles Joshua Costa Schoolcraft
10) 162 miles Ryan Rankin SUNY – Oswego

“In bike racing, a win by an inch is as good as a mile!”

Our top rider from the Tour d’Expresso now has both to his credit. In July he took the coveted Yellow Jersey home by a convincing 8 minutes over his nearest competitor, with a number of stage wins along the way.

More recently he took his talents outdoors where his Expresso training paid full dividends. Check out the photo finish and read about how this elite athlete put in 2500 virtual miles over the past year to pull off this victory.

Joe you are an inspiration to all of us at Team Expresso. Congrats on both of your victories. I feel for your competitor this is how I felt on the Stage 15 of the Tour d’Expresso.

Ride on!

team_captain

The Expresso Head Coach is looking for leaders and inspiriters to take on the responsibility and role of Expresso Team Captain. A Team Captain will need to inspire and recruit their team to compete in the Top 100 monthly challenges. Certified Team Captains will be recognized with a Team Captain jersey next to their name on the leaderboards and will be invited to the official Team Captains group where they can collaborate and provide feedback directly to Interactive Fitness to help shape future challenges and features. Details on Team Captain certification are as follows:

Team Captain Certification

To become certified you must earn your Century trophy by riding 100 miles and attend a team cardio training webinar. Webinars are typically held on the first Monday of each month in the morning and in the afternoon. View the training video below:

http://expresso.com/Learn/TeamCardio/TeamCaptain

Team Captain Certification

At the end of the training you will receive a link to an online form. Fill out the form by pledging to three tactics that will best inspire and recruit your team.

Team Captain Certification

Upon completion of your pledge, the Team Cardio Head Coach will review your form and provide your certification. Certified Expresso Team Captains will be provided special tools each month to help motivate and recruit their teams.

Upon certification, Expresso Team Captains will be recognized with the Team Captain jersey next to their name, unlock the ability to purchase the official Team Captains t-shirt, and receive an email invitation to join the official Expresso Team Captains group.

Become at Team Captain at the following link:

http://expresso.com/Learn/TeamCardio/TeamCaptain

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