Tuesday, 8/24/10 at 4:32 PM
by Deanne Wilson
by Deanne Wilson
Women of Giant: Felice Beitzel
The Giant Off-Road Racing Team is getting ready to contest national championship jerseys in multiple races this weekend. But there’s one member of the crew who is vitally important to the success of the team—someone you’ve probably never heard of. Her name is Felice Beitzel, and she’s the team soigneur. Pronounced “swan-yer,” Felice’s job takes her around the world as she takes care of Giant’s elite athletes. She took some time out of her busy week to tell us a bit more about herself and her incredible job.
Age: 29
Hometown: Monbulk, Australia
Where you live now: Bend, Oregon
Mountain or road? Mountain
Favorite Giant bike: Anthem Advanced
Describe your job:
The goal for me as a soigneur is to do everything I can for the athletes and the staff on the team to help the athletes compete to the best of their ability at the highest level of competition. The soigneur is often viewed as a general helper—which I am indeed. I do shop, cook, clean, drive, organize, stand in the feed zone with the team drinks—rain, hail, or shine—and pretty much anything else that needs to be done in between.
I think my most important role is as the massage therapist for the athletes. On race trips, I massage the athletes in preparation for their races and to aid their recovery. Massages can be quick 20 minute recovery rubs, or 2 hour deep tissue therapy sessions depending on the situation. In addition, I am a physiologist—so I help the athletes with other aspects of performance such as race preparation, recovery and nutrition. This includes providing our new Arctic Heat cooling vests that can maintain lower core temperatures before the race begins or our Zoot compression tights to hasten recovery. Good nutrition is vital for optimal performance, so I ensure that the nutritional needs of the individual athletes are met. I prepare drinks and other nutritional strategies for races and training, shop for healthy groceries, and cook meals for the crew. It is important to keep the mechanics well fed too—those guys work hard to make the bikes perfect for the athletes!
How did you become involved with the Giant team?
After I finished my Ph.D. studies in Australia, I decided not to follow the academic pathway, and instead I moved to Bend in late 2008 to train and race with a cross country ski team called XC Oregon. I was skiing and massaging local elite athletes in my spare time when Adam hunted me down and asked me if I was interested in the job. I didn't know who he was, but I figured I should at least meet the guy! I am glad I did, because it turned out to be a great job and luckily for me, Frank Trotter and Joe Staub agreed to take the newbie on-board and I have been loving my time with Giant ever since!
What are some of the highlights and lowlights of your job?
There are so many highlights in the job and that is why I love it so much. Obviously, it is fantastic when the athletes have great results—like Adam winning the short track in Wisconsin only a month after returning to racing after his knee injury or Kelli Emmett and Carl's domination at the Downieville All Mountain World Champs last weekend! The variety of amazing race destinations is also a highlight.
But the real highlights are the little things, like when I see the hard work I put in to helping the athletes pay off and they have a great race and they are thankful for everything I do to help them be their best. Or when the mechanics are happy because I brought them a homemade sandwich for lunch while they are working hard on the bikes. Everyone involved with the Giant team are really great people to help out and spend time with.
I try to stay positive all the time, but honestly, I am really not a fan of washing all of the waterbottles by hand when there is no dishwasher!
When you're not traveling and working, what are you doing?
I can usually be spotted at my local coffee shop, Backporch Coffee, drinking delicious mocha! In addition to catching up on sleep, in the winter I travel for cross country ski racing and snowboarding. In summer I ride my mountain bike or rollerski.
What kind of qualifications do you need for your job?
I don't think there is a set criteria for swanny qualifications, but since massage is an important part of the job, a massage certification is handy. I completed my massage training in Australia and then got my license in USA. I also have a Ph.D. in muscle physiology from the University of Melbourne which definitely isn't necessary, but the extra physiology knowledge is certainly useful! Combining the knowledge I gained in physiology throughout my academic pursuits, my training as a massage therapist and my personal experience as an athlete gives me a multi-faceted perspective to best help the athletes with their individual needs. However, the most important thing is that you also need to be able to have a positive attitude and leave your troubles behind so that you can focus on helping the athletes.
How long have you been riding bikes, and how did you get started riding?
I learned to ride a bike when I was little, but since I was spending so much time skiing and living in continuous winter between Australia and Northern hemisphere, I hadn't ridden a bike for a while! It wasn't until I scored my awesome Anthem Advanced from Giant that I started mountain biking. Luckily I have some great mates who taught me the basics and patiently waited for me. I have been riding every spare second I get (which admittedly isn't very often) and thankfully for my friends, they don't have to wait so long for me anymore!
Do you have any racing history of your own to share?
I compete as a cross country skier over the winter. I race in USA with my ski team XC Oregon, and occasionally meet up with Aussie ski team members in Europe. One of my favorite ski race destinations is the Engadin valley in Switzerland where there is a famous ski marathon every year; or Falls Creek in Australia where the famous "Kangaroo Hoppet" marathon circumnavigates a picturesque lake and on a clear sunny day you feel like you are skiing on top of the world. I personally prefer the sprint races though—they are definitely more fun! I have never been in a bike race, but I would love to have enough time and courage to do one!
Where is your favorite place to ride?
I really love riding at Phil's trail around Bend—but maybe that is because I haven't had a chance to ride in other places! Unfortunately I don't usually travel with my bike, as the massage table and my bags are enough to deal with. But earlier this year I was in Europe for 8 weeks, so I took my road bike. After the XC World Cup in Offenburg I spent a week riding in the hills in the Black Forest region in southwestern Germany. It was amazing! Every day I went riding in the sunshine, enjoying the rolling hills covered with vineyards, green fields, strawberry patches, fruit orchards and forests—and the fresh strawberries from the stand on the corner at the bottom of the hill were the perfect finish to my ride!
Any special airport or packing tricks that you've learned through your travels?
I don't know where to start! Flying enough to be a 1K traveler definitely makes traveling easier. But always pack a PB&J for emergencies.
What else should the world know about you?
I am fueled exclusively by PB&J sandwiches. Just kidding! I also heard a rumor that I make wicked sandwiches and delicious chocolate pudding once in a while.
Felice in Fontana.
Felice and Joe at the Maribor World Cup.
Ski racing in Australia.
The other type of xc racing.
Age: 29
Hometown: Monbulk, Australia
Where you live now: Bend, Oregon
Mountain or road? Mountain
Favorite Giant bike: Anthem Advanced
Describe your job:
The goal for me as a soigneur is to do everything I can for the athletes and the staff on the team to help the athletes compete to the best of their ability at the highest level of competition. The soigneur is often viewed as a general helper—which I am indeed. I do shop, cook, clean, drive, organize, stand in the feed zone with the team drinks—rain, hail, or shine—and pretty much anything else that needs to be done in between.
I think my most important role is as the massage therapist for the athletes. On race trips, I massage the athletes in preparation for their races and to aid their recovery. Massages can be quick 20 minute recovery rubs, or 2 hour deep tissue therapy sessions depending on the situation. In addition, I am a physiologist—so I help the athletes with other aspects of performance such as race preparation, recovery and nutrition. This includes providing our new Arctic Heat cooling vests that can maintain lower core temperatures before the race begins or our Zoot compression tights to hasten recovery. Good nutrition is vital for optimal performance, so I ensure that the nutritional needs of the individual athletes are met. I prepare drinks and other nutritional strategies for races and training, shop for healthy groceries, and cook meals for the crew. It is important to keep the mechanics well fed too—those guys work hard to make the bikes perfect for the athletes!
How did you become involved with the Giant team?
After I finished my Ph.D. studies in Australia, I decided not to follow the academic pathway, and instead I moved to Bend in late 2008 to train and race with a cross country ski team called XC Oregon. I was skiing and massaging local elite athletes in my spare time when Adam hunted me down and asked me if I was interested in the job. I didn't know who he was, but I figured I should at least meet the guy! I am glad I did, because it turned out to be a great job and luckily for me, Frank Trotter and Joe Staub agreed to take the newbie on-board and I have been loving my time with Giant ever since!
What are some of the highlights and lowlights of your job?
There are so many highlights in the job and that is why I love it so much. Obviously, it is fantastic when the athletes have great results—like Adam winning the short track in Wisconsin only a month after returning to racing after his knee injury or Kelli Emmett and Carl's domination at the Downieville All Mountain World Champs last weekend! The variety of amazing race destinations is also a highlight.
But the real highlights are the little things, like when I see the hard work I put in to helping the athletes pay off and they have a great race and they are thankful for everything I do to help them be their best. Or when the mechanics are happy because I brought them a homemade sandwich for lunch while they are working hard on the bikes. Everyone involved with the Giant team are really great people to help out and spend time with.
I try to stay positive all the time, but honestly, I am really not a fan of washing all of the waterbottles by hand when there is no dishwasher!
When you're not traveling and working, what are you doing?
I can usually be spotted at my local coffee shop, Backporch Coffee, drinking delicious mocha! In addition to catching up on sleep, in the winter I travel for cross country ski racing and snowboarding. In summer I ride my mountain bike or rollerski.
What kind of qualifications do you need for your job?
I don't think there is a set criteria for swanny qualifications, but since massage is an important part of the job, a massage certification is handy. I completed my massage training in Australia and then got my license in USA. I also have a Ph.D. in muscle physiology from the University of Melbourne which definitely isn't necessary, but the extra physiology knowledge is certainly useful! Combining the knowledge I gained in physiology throughout my academic pursuits, my training as a massage therapist and my personal experience as an athlete gives me a multi-faceted perspective to best help the athletes with their individual needs. However, the most important thing is that you also need to be able to have a positive attitude and leave your troubles behind so that you can focus on helping the athletes.
How long have you been riding bikes, and how did you get started riding?
I learned to ride a bike when I was little, but since I was spending so much time skiing and living in continuous winter between Australia and Northern hemisphere, I hadn't ridden a bike for a while! It wasn't until I scored my awesome Anthem Advanced from Giant that I started mountain biking. Luckily I have some great mates who taught me the basics and patiently waited for me. I have been riding every spare second I get (which admittedly isn't very often) and thankfully for my friends, they don't have to wait so long for me anymore!
Do you have any racing history of your own to share?
I compete as a cross country skier over the winter. I race in USA with my ski team XC Oregon, and occasionally meet up with Aussie ski team members in Europe. One of my favorite ski race destinations is the Engadin valley in Switzerland where there is a famous ski marathon every year; or Falls Creek in Australia where the famous "Kangaroo Hoppet" marathon circumnavigates a picturesque lake and on a clear sunny day you feel like you are skiing on top of the world. I personally prefer the sprint races though—they are definitely more fun! I have never been in a bike race, but I would love to have enough time and courage to do one!
Where is your favorite place to ride?
I really love riding at Phil's trail around Bend—but maybe that is because I haven't had a chance to ride in other places! Unfortunately I don't usually travel with my bike, as the massage table and my bags are enough to deal with. But earlier this year I was in Europe for 8 weeks, so I took my road bike. After the XC World Cup in Offenburg I spent a week riding in the hills in the Black Forest region in southwestern Germany. It was amazing! Every day I went riding in the sunshine, enjoying the rolling hills covered with vineyards, green fields, strawberry patches, fruit orchards and forests—and the fresh strawberries from the stand on the corner at the bottom of the hill were the perfect finish to my ride!
Any special airport or packing tricks that you've learned through your travels?
I don't know where to start! Flying enough to be a 1K traveler definitely makes traveling easier. But always pack a PB&J for emergencies.
What else should the world know about you?
I am fueled exclusively by PB&J sandwiches. Just kidding! I also heard a rumor that I make wicked sandwiches and delicious chocolate pudding once in a while.
Felice in Fontana.
Felice and Joe at the Maribor World Cup.
Ski racing in Australia.
The other type of xc racing.
Thursday, 8/19/10 at 2:54 PM
by Deanne Wilson
by Deanne Wilson
SIGN UP FOR THE WEST COAST TOUR DE PINK
YSC TOUR DE PINK WEST COAST RIDE REGISTRATION IN FULL SWING!
EVENT ROLLS IN VENTURA AND SANTA BARBARA COUNTIES OCT 29 – 31, 2010
Giant Bicycle is proud and honored to once again sponsor the YSC Tour de Pink, a series of fundraising rides around the country to benefit the Young Survival Coalition. The YSC is the premier non-profit organization dedicated to providing support and education to young women affected by breast cancer.
This is the third year that Giant has been a sponsor and provided support for the events; this time, Giant’s involvement is a little more personal. Michelle Weiser, Giant’s Gear Marketing Manager, passed away in early July after battling breast cancer for more than 2 years. Michelle pedaled in two Tour de Pink rides after she was diagnosed in February 2008.
One of her co-workers here at Giant, Inside Sales Representative Eric Christianson, will “ghost ride” the West Coast Tour de Pink this year in honor of Michelle. We would love to have you join him and all the riders who will take off from Giant headquarters on October 29!
For 2010, there are two ways you can take part in the West Coast Tour de Pink.
THREE DAY RIDE• Friday, October 29 - 8:30 am start at Newbury Park, CA and finish in Santa Barbara. 68 miles
• Saturday, October 30 – 9:00 am start at Santa Barbara, and finish in Santa Barbara. 59 miles
• Sunday, October 31 – 9:00 am start at Santa Barbara, and finish at Point Mugu State Park. 52 miles
Registration fee is $99; Fundraising minimum is $2,500. Includes hotels and meals.
ONE DAY RIDE• Saturday, October 30 – 9:00 am start at Santa Barbara and finish in Santa Barbara. 59 miles
Registration fee is $99; Fundraising minimum is $300
Riders of all skill levels are welcome. Enjoy a rolling course with technical descents and breathtaking views. The rides are fully supported with rest stops, SAG vans, and mechanics.
Visit www.ysctourdepink.org for more information and to register! Please join Giant Bicycle for this outstanding cause.
EVENT ROLLS IN VENTURA AND SANTA BARBARA COUNTIES OCT 29 – 31, 2010
Giant Bicycle is proud and honored to once again sponsor the YSC Tour de Pink, a series of fundraising rides around the country to benefit the Young Survival Coalition. The YSC is the premier non-profit organization dedicated to providing support and education to young women affected by breast cancer.
This is the third year that Giant has been a sponsor and provided support for the events; this time, Giant’s involvement is a little more personal. Michelle Weiser, Giant’s Gear Marketing Manager, passed away in early July after battling breast cancer for more than 2 years. Michelle pedaled in two Tour de Pink rides after she was diagnosed in February 2008.
One of her co-workers here at Giant, Inside Sales Representative Eric Christianson, will “ghost ride” the West Coast Tour de Pink this year in honor of Michelle. We would love to have you join him and all the riders who will take off from Giant headquarters on October 29!
For 2010, there are two ways you can take part in the West Coast Tour de Pink.
THREE DAY RIDE• Friday, October 29 - 8:30 am start at Newbury Park, CA and finish in Santa Barbara. 68 miles
• Saturday, October 30 – 9:00 am start at Santa Barbara, and finish in Santa Barbara. 59 miles
• Sunday, October 31 – 9:00 am start at Santa Barbara, and finish at Point Mugu State Park. 52 miles
Registration fee is $99; Fundraising minimum is $2,500. Includes hotels and meals.
ONE DAY RIDE• Saturday, October 30 – 9:00 am start at Santa Barbara and finish in Santa Barbara. 59 miles
Registration fee is $99; Fundraising minimum is $300
Riders of all skill levels are welcome. Enjoy a rolling course with technical descents and breathtaking views. The rides are fully supported with rest stops, SAG vans, and mechanics.
Visit www.ysctourdepink.org for more information and to register! Please join Giant Bicycle for this outstanding cause.
Friday, 12/18/09 at 6:11 PM
by Jenny Skorcz
by Jenny Skorcz
Inspiration
What better way to reconnect with the wonderful world of road cycling then pedaling alongside the 1,400 women who came together on a cool Sunday morning to participate in the 2nd annual Venus de Miles Metric Century this fall. Founded by Greenhouse Scholars - a non-profit organization based in Boulder, Colorado that helps send high-achieving, under-resourced students to college – the Venus de Miles began in 2008 and was spearheaded by Teresa Robbins and the Greenhouse Scholars team. Their goal was to bring a group of women together in the spirit of sisterhood and charity. I think it fair to presume they got what they wanted and then some!
To avoid a 4AM departure from Colorado Springs, my partner John and I drove up the night before and slept comfortably at the Longmont Marriot. As evidenced by dozens of women rolling their bikes from car to room I was not the only one who opted to exchange a small financial burden for extra hours of sleep. At 6AM, coffee in hand, I pedaled the mile over to Prospect Park and picked up my event packet, containing one cool t-shirt, a number for my bike, and a bracelet that guaranteed me access to nutritious vittles at the end of the ride. I wandered around the expo area sneaking peaks at the vendor’s goods I could purchase after the ride. I ran into a Boulder friend who introduced me to her Boulder friends and viola! I had riding buddies.
Following brief motivational speeches offered by Pete Buridge, the CEO of Greenhouse Scholars, Lauren Maynard, the ride coordinator, Tricia Downing and Connie Carpenter we were given the green light at 7:03AM.
The word of the day was “inspire”. During the course of the 65-mile ride I felt inspired by those around me as well as inspired by the strength that flowed through my body on the climb up to Jamestown. I was inspired by the generosity of the hundreds of volunteers who marshaled the course, inspired by all the men who came out to help at the aid stations dressed compliantly in drag, inspired by the beauty of the land across which we pedaled, and inspired by the collective effort of everyone – riders included – that made the event possible.
To be honest, I did little in terms of physical preparation. I felt waves of anxiety pass through me the days before the ride. The longest pedal I did before Sunday was 20 miles. I have stayed in shape over the summer, primarily running trails, doing Pilates and Yoga, and have enjoyed a few trail rides. This body knows the multi-hour pedal well, even if the last time I did one was last summer. There is memory in the muscle; it seems to be stimulated by calm, confidence, and a little pinch of “I can always turn around if I feel like crap”! In the company of Jenn, Gina, and Sharina I never felt like turning around. There was so much to talk about when the hills flattened, body and breath to observe on the climbs, and thrill of drafting behind Jenn barreling down Left Hand Canyon after the Jamestown stop. During the last 20 miles, I had an opportunity to put my memory to the test. As hunger and fatigue began to affect my companions, I felt my strength surge and helped hook the girls onto the passing train of four women in black and red team kits who were led by a woman who appeared to have the strength needed to drag a car across a frozen lake. As we cruised across the finish line the group splintered, cell phones came out and calls were made to loved ones waiting to scoop us up and get us to the food tent. I caught my last glimpse of the Boulder girls while sitting on the wet grass munching salad and chocolate waiting in line for a free leg massage. On the drive home, I sat heavily on the passenger seat, napping off and on, new memories taking root in my muscles.
Best,
Jenny
To avoid a 4AM departure from Colorado Springs, my partner John and I drove up the night before and slept comfortably at the Longmont Marriot. As evidenced by dozens of women rolling their bikes from car to room I was not the only one who opted to exchange a small financial burden for extra hours of sleep. At 6AM, coffee in hand, I pedaled the mile over to Prospect Park and picked up my event packet, containing one cool t-shirt, a number for my bike, and a bracelet that guaranteed me access to nutritious vittles at the end of the ride. I wandered around the expo area sneaking peaks at the vendor’s goods I could purchase after the ride. I ran into a Boulder friend who introduced me to her Boulder friends and viola! I had riding buddies.
Following brief motivational speeches offered by Pete Buridge, the CEO of Greenhouse Scholars, Lauren Maynard, the ride coordinator, Tricia Downing and Connie Carpenter we were given the green light at 7:03AM.
The word of the day was “inspire”. During the course of the 65-mile ride I felt inspired by those around me as well as inspired by the strength that flowed through my body on the climb up to Jamestown. I was inspired by the generosity of the hundreds of volunteers who marshaled the course, inspired by all the men who came out to help at the aid stations dressed compliantly in drag, inspired by the beauty of the land across which we pedaled, and inspired by the collective effort of everyone – riders included – that made the event possible.
To be honest, I did little in terms of physical preparation. I felt waves of anxiety pass through me the days before the ride. The longest pedal I did before Sunday was 20 miles. I have stayed in shape over the summer, primarily running trails, doing Pilates and Yoga, and have enjoyed a few trail rides. This body knows the multi-hour pedal well, even if the last time I did one was last summer. There is memory in the muscle; it seems to be stimulated by calm, confidence, and a little pinch of “I can always turn around if I feel like crap”! In the company of Jenn, Gina, and Sharina I never felt like turning around. There was so much to talk about when the hills flattened, body and breath to observe on the climbs, and thrill of drafting behind Jenn barreling down Left Hand Canyon after the Jamestown stop. During the last 20 miles, I had an opportunity to put my memory to the test. As hunger and fatigue began to affect my companions, I felt my strength surge and helped hook the girls onto the passing train of four women in black and red team kits who were led by a woman who appeared to have the strength needed to drag a car across a frozen lake. As we cruised across the finish line the group splintered, cell phones came out and calls were made to loved ones waiting to scoop us up and get us to the food tent. I caught my last glimpse of the Boulder girls while sitting on the wet grass munching salad and chocolate waiting in line for a free leg massage. On the drive home, I sat heavily on the passenger seat, napping off and on, new memories taking root in my muscles.
Best,
Jenny
Wednesday, 12/9/09 at 12:35 PM
by Mari Holden
by Mari Holden
Qualcomm Million Dollar Challenge
As many of you know, I coach a group here in San Diego that trains for the Qualcomm Million Dollar Challenge, a ride that goes from San Francisco to San Diego over 6 days. We train for 20 weeks for the actual ride down the coast. It is a fundraiser for the Challenged Athletes Foundation. Our ride is capped at 100 people, and the goal is to raise a minimum of one million dollars.
We finally had our big ride. It is the fourth time I have participated in the event, and the second year as the “coach”. I am always relieved when the ride is over, and once again, almost everyone made it down the coast. It’s a difficult ride of back to back hundred mile days so for most people it is the most riding they have ever done. Even for me, we never had so many back to back long days when I was racing. We don’t necessarily go hard all the time, but the effort still takes its toll on your body.
The Challenged Athletes Foundation raises money to get sports equipment to people with disabilities. In fact I believe they supplied my Giant For Women fellow council member Tara Llanes with a hand cycle. It is an amazing organization that does great things to help get people back into sports. We actually have a few people who ride all the way down the coast on hand cycles. They really show us what it’s all about. I tried riding a hand cycle at the military camp I organized, and it was exhausting for me. I don’t have much upper body strength, but I didn’t realize how little until I tried to ride the hand cycle. I had an even bigger appreciation for what these guys were accomplishing by riding over 100 miles a day.
The riders all start their training at different ability levels. The one thing in common is their desire to help CAF. My challenge is to design a training program that helps them all get ready to ride 620 miles in less than a week. It is always interesting for me to see the different personalities and how they all mesh. We break up into four groups and each group has a distinct personality. Group 1 wants to race every training ride, and then race down the coast. Group 4 wants to make it down the coast, but they also take their time and enjoy the ride. They stop for pictures, stop for coffee and pie, and just basically make a vacation of it. The cool part is that everyone finds their niche and then enjoys their bike.
We all want different things from our riding. But, we all have a lot in common too. Cycling is healthy, fun, and social. Whether it’s socializing on the bike, or socializing after the ride we are like a tribe. I hope that all of you can find a group that resonates with you. I have found that cause-based rides are a great way to meet like minded people and enjoy my sport.
Mari
We finally had our big ride. It is the fourth time I have participated in the event, and the second year as the “coach”. I am always relieved when the ride is over, and once again, almost everyone made it down the coast. It’s a difficult ride of back to back hundred mile days so for most people it is the most riding they have ever done. Even for me, we never had so many back to back long days when I was racing. We don’t necessarily go hard all the time, but the effort still takes its toll on your body.
The Challenged Athletes Foundation raises money to get sports equipment to people with disabilities. In fact I believe they supplied my Giant For Women fellow council member Tara Llanes with a hand cycle. It is an amazing organization that does great things to help get people back into sports. We actually have a few people who ride all the way down the coast on hand cycles. They really show us what it’s all about. I tried riding a hand cycle at the military camp I organized, and it was exhausting for me. I don’t have much upper body strength, but I didn’t realize how little until I tried to ride the hand cycle. I had an even bigger appreciation for what these guys were accomplishing by riding over 100 miles a day.
The riders all start their training at different ability levels. The one thing in common is their desire to help CAF. My challenge is to design a training program that helps them all get ready to ride 620 miles in less than a week. It is always interesting for me to see the different personalities and how they all mesh. We break up into four groups and each group has a distinct personality. Group 1 wants to race every training ride, and then race down the coast. Group 4 wants to make it down the coast, but they also take their time and enjoy the ride. They stop for pictures, stop for coffee and pie, and just basically make a vacation of it. The cool part is that everyone finds their niche and then enjoys their bike.
We all want different things from our riding. But, we all have a lot in common too. Cycling is healthy, fun, and social. Whether it’s socializing on the bike, or socializing after the ride we are like a tribe. I hope that all of you can find a group that resonates with you. I have found that cause-based rides are a great way to meet like minded people and enjoy my sport.
Mari
Wednesday, 12/2/09 at 3:43 PM
by Sara Jarrell
by Sara Jarrell
All About: Disc Brakes
The two main types of disc brakes used for bicycles are hydraulic and mechanical. Hydraulic disc brakes are characterized by the use of oil in a closed system consisting of a brake lever, a hose, and a brake caliper. When you pull your brake lever the oil from the master cylinder, contained in the lever body, is forced into the brake caliper mounted on the fork or the rear of the bike. This fluid then fills the caliper and pushes on the pistons and in turn the brake pads against the rotor causing you to stop. Mechanical disc brakes are operated using a cable and housing system common to rim brakes. Like hydraulic disc brakes, mechanical systems include a brake lever and a brake caliper. When the brake lever is pulled the cable then pulls an arm on the brake caliper, which pushes the pads against the rotor and causes the bike to stop.
When a disc brake is adjusted properly the amount of stopping power compared to a rim brake is noticeable to say the least. Between the two, hydraulic brakes have a bit more stopping power than their close relative the mechanical disc brake. However, the cost of maintaining a hydraulic braking system is generally more expensive than a mechanical system. The mechanical braking systems require periodic cable and housing changes compared to bleeding the hydraulic system. Both types of brakes will need brake pads replaced periodically and should be inspected for wear at least every couple of rides. Pad wear will vary based on the terrain, weather, and a number of other variables.
Rotors are another component of both the hydraulic and mechanical braking system, and seem to be the most prone to damage. Rotors bend; sometimes because they have been hit by something while riding and other times they can warp when they are exposed to extreme temperature differences very quickly. For example, if you have been riding down a steep grade and have been on the brakes the whole time your rotor will have become extremely hot. Then at the bottom of the steep grade you come to a creek crossing that submerges your rotor in cold mountain water. Well chances are on the other side of the creek you might begin to experience a rhythmic metallic rub coming from your brakes – most likely a slightly warped rotor. A warped or bent rotor can be fixable depending on the how severe the rotor has been bent. With a slight bend/warp it is possible to true the rotor making it straight enough that it does not rub the brake pads. With more severe bends/warps truing may not be possible or advisable, a mechanic at your local bike shop can make that call for you.
Anytime you are having trouble with your brakes whether mechanical or hydraulic having a trained mechanic give them a once over is a great way to ensure your safety and keep that little thought in the back of your head from holding you back on your next mission. As with all components on your bike it is advisable to consult your owner’s manuals, and manufactures specifications when diagnosing or working on your bike.
Best,
Sara
When a disc brake is adjusted properly the amount of stopping power compared to a rim brake is noticeable to say the least. Between the two, hydraulic brakes have a bit more stopping power than their close relative the mechanical disc brake. However, the cost of maintaining a hydraulic braking system is generally more expensive than a mechanical system. The mechanical braking systems require periodic cable and housing changes compared to bleeding the hydraulic system. Both types of brakes will need brake pads replaced periodically and should be inspected for wear at least every couple of rides. Pad wear will vary based on the terrain, weather, and a number of other variables.
Rotors are another component of both the hydraulic and mechanical braking system, and seem to be the most prone to damage. Rotors bend; sometimes because they have been hit by something while riding and other times they can warp when they are exposed to extreme temperature differences very quickly. For example, if you have been riding down a steep grade and have been on the brakes the whole time your rotor will have become extremely hot. Then at the bottom of the steep grade you come to a creek crossing that submerges your rotor in cold mountain water. Well chances are on the other side of the creek you might begin to experience a rhythmic metallic rub coming from your brakes – most likely a slightly warped rotor. A warped or bent rotor can be fixable depending on the how severe the rotor has been bent. With a slight bend/warp it is possible to true the rotor making it straight enough that it does not rub the brake pads. With more severe bends/warps truing may not be possible or advisable, a mechanic at your local bike shop can make that call for you.
Anytime you are having trouble with your brakes whether mechanical or hydraulic having a trained mechanic give them a once over is a great way to ensure your safety and keep that little thought in the back of your head from holding you back on your next mission. As with all components on your bike it is advisable to consult your owner’s manuals, and manufactures specifications when diagnosing or working on your bike.
Best,
Sara
Friday, 11/13/09 at 5:47 PM
by Kelli Poindexter
by Kelli Poindexter
Pushed to the Limit
My goal was to finish an Olympic distance triathlon this year, so I’m trying not to get down about my time (an hour slower than the winner). I was going for experience and I gained a bunch! The day was an adventure.
We got to the race early and got our transition spots set up in enough time to see some of the pros start their bike time trial. As each wave before me started on the swim, I got more nervous about my race. I focused on my new swim strategy – stay out of the wash. When my wave was up, I was already in the water to get use to the temperature. I positioned my self to the far right and in the back. I wanted to avoid the panic I’d experienced in previous triathlons when all swimmers converge together for prime positioning. In the chaos, elbows are thrown, faces are kicked and for me panic ensues. All training gets thrown out the window and survival mode kicks in. Not a fun time when you’re new to triathlon! So, to avoid my panic, I let them all go first and started to the far side. It made my swim a bit longer, but so much more enjoyable. The only time I ran into anyone else was around the buoys when swimmers converge to get around the buoy and get a line of sight to the next one. No panic! Most enjoyable swim I’ve had yet during a triathlon. Now, I wasn’t going for the win, so I could afford the comfort. Of course, that didn’t help my overall time, but nonetheless, I was feeling good as I exited the water and ran for my transition spot.
I got my gear and bike and headed out on the bike segment of the race. My legs felt good and I was feeling confident. About half way through the course, I was passed by another woman (not in my age group, 50 years old) on a straight away after the turn around point. I was impressed with her fitness level and thought, “I want to be that fit when I’m 50”. I had her in my sights and then caught up and passed her on the climb. I swear I could hear her breathing right behind me as I pushed up the hill. I think I had a slight advantage on the climb since she was on a time trial bike and I was on my road bike. I descended half expecting her to catch me, but she didn't, until later on another straight away. Something clicked in me and I decided to try to catch her and put it all out on the bike. I figured I could make good time on the bike segment in my age group and I could walk the run segment if I had to. I'm not a strong runner anyway. My goal was just to complete the Olympic distance tri. I couldn't catch her. We were going the same speed and she remained the same distance in front of me for the last 10 miles or so. She was always in my sight, but I just could gain anything on her. It was the first time I wished I had a time trial bike to have that aerodynamic advantage. When I dismounted at transition my legs fully cramped up. I have never had pain like that in all the years I've been cycling. I don't think I hydrated well enough in the race or in my training (which I half suspected). I hobbled back to my spot in transition, quickly took in fluids, ate a GU and some Clif Bloks as I put on my running shoes. I took too long in transition, four minutes. I could barely run out. The first mile was touch and go. I tried to walk it out but the pain was so intense. I took in more water at the water station and continued walking with intermittent running to test out my legs. At one point, I had to stop altogether and stretched my legs hoping to ease the pain. Putting it all out on the bike, I never considered the possibility that I wouldn't even be able to walk! I made a new plan while stretching for a moment. I would continue. Quitting was not an option. I’d walked for a bit and would then try to run again. I walked through every water stop, took two cups of water and drank them and also grabbed a GU if they were handing them out. After the first mile, I was able to run again, but the cramps in my legs continued, although they were less intense. As I passed each mile marker, running got easier. What I was not counting on was that they marked the course incorrectly so everyone ran 7.4 miles instead of 6.2. I had never run that far before. The longest run in my training plan was 6 miles. It would have been better had I not learned that the course was miss marked during my run. The last mile to the finish I was able to pick up a bit of speed still with some pain in my quads. As I came upon the last 100 yards, I saw my friends on the side line and they were cheering me on. I kicked it into a faster gear and sprinted to the finish. What really surprised me was that my legs felt better at that sprint pace. I need to practice just running faster during my training. I'm always afraid of pushing too hard on the run because I've got it in my head that I'm not a runner and that I won’t be able to finish the race.
We stayed to watch the Pro Challenge portion of the event. Wow, it’s quite amazing watching the pros race. I think it was good for me to just continue to walk around and stretch a bit. When I got home, I was wiped out! My legs were still sore two days later. I felt weak for a week. I pushed my body farther than I had ever pushed it before and got a lot of insight into what I’m capable of and what I need to change to accomplish more and go farther. I feel great about completing my first Olympic distance triathlon and I’m training for the next one.
Here’s what I learned. Train harder, go faster but don’t put it all out there on the bike, and nutrition (especially hydration!) is vital. In my current training plan, I’m doing more interval training to improve my speed in all three sports. I will do another Olympic distance triathlon soon, but my next tri on the calendar is the Mermaid Santa Cruz Tri. My goal is to finish in an hour and take 12 seconds off my last sprint triathlon time.
Still striving,
Kelli
We got to the race early and got our transition spots set up in enough time to see some of the pros start their bike time trial. As each wave before me started on the swim, I got more nervous about my race. I focused on my new swim strategy – stay out of the wash. When my wave was up, I was already in the water to get use to the temperature. I positioned my self to the far right and in the back. I wanted to avoid the panic I’d experienced in previous triathlons when all swimmers converge together for prime positioning. In the chaos, elbows are thrown, faces are kicked and for me panic ensues. All training gets thrown out the window and survival mode kicks in. Not a fun time when you’re new to triathlon! So, to avoid my panic, I let them all go first and started to the far side. It made my swim a bit longer, but so much more enjoyable. The only time I ran into anyone else was around the buoys when swimmers converge to get around the buoy and get a line of sight to the next one. No panic! Most enjoyable swim I’ve had yet during a triathlon. Now, I wasn’t going for the win, so I could afford the comfort. Of course, that didn’t help my overall time, but nonetheless, I was feeling good as I exited the water and ran for my transition spot.
I got my gear and bike and headed out on the bike segment of the race. My legs felt good and I was feeling confident. About half way through the course, I was passed by another woman (not in my age group, 50 years old) on a straight away after the turn around point. I was impressed with her fitness level and thought, “I want to be that fit when I’m 50”. I had her in my sights and then caught up and passed her on the climb. I swear I could hear her breathing right behind me as I pushed up the hill. I think I had a slight advantage on the climb since she was on a time trial bike and I was on my road bike. I descended half expecting her to catch me, but she didn't, until later on another straight away. Something clicked in me and I decided to try to catch her and put it all out on the bike. I figured I could make good time on the bike segment in my age group and I could walk the run segment if I had to. I'm not a strong runner anyway. My goal was just to complete the Olympic distance tri. I couldn't catch her. We were going the same speed and she remained the same distance in front of me for the last 10 miles or so. She was always in my sight, but I just could gain anything on her. It was the first time I wished I had a time trial bike to have that aerodynamic advantage. When I dismounted at transition my legs fully cramped up. I have never had pain like that in all the years I've been cycling. I don't think I hydrated well enough in the race or in my training (which I half suspected). I hobbled back to my spot in transition, quickly took in fluids, ate a GU and some Clif Bloks as I put on my running shoes. I took too long in transition, four minutes. I could barely run out. The first mile was touch and go. I tried to walk it out but the pain was so intense. I took in more water at the water station and continued walking with intermittent running to test out my legs. At one point, I had to stop altogether and stretched my legs hoping to ease the pain. Putting it all out on the bike, I never considered the possibility that I wouldn't even be able to walk! I made a new plan while stretching for a moment. I would continue. Quitting was not an option. I’d walked for a bit and would then try to run again. I walked through every water stop, took two cups of water and drank them and also grabbed a GU if they were handing them out. After the first mile, I was able to run again, but the cramps in my legs continued, although they were less intense. As I passed each mile marker, running got easier. What I was not counting on was that they marked the course incorrectly so everyone ran 7.4 miles instead of 6.2. I had never run that far before. The longest run in my training plan was 6 miles. It would have been better had I not learned that the course was miss marked during my run. The last mile to the finish I was able to pick up a bit of speed still with some pain in my quads. As I came upon the last 100 yards, I saw my friends on the side line and they were cheering me on. I kicked it into a faster gear and sprinted to the finish. What really surprised me was that my legs felt better at that sprint pace. I need to practice just running faster during my training. I'm always afraid of pushing too hard on the run because I've got it in my head that I'm not a runner and that I won’t be able to finish the race.
We stayed to watch the Pro Challenge portion of the event. Wow, it’s quite amazing watching the pros race. I think it was good for me to just continue to walk around and stretch a bit. When I got home, I was wiped out! My legs were still sore two days later. I felt weak for a week. I pushed my body farther than I had ever pushed it before and got a lot of insight into what I’m capable of and what I need to change to accomplish more and go farther. I feel great about completing my first Olympic distance triathlon and I’m training for the next one.
Here’s what I learned. Train harder, go faster but don’t put it all out there on the bike, and nutrition (especially hydration!) is vital. In my current training plan, I’m doing more interval training to improve my speed in all three sports. I will do another Olympic distance triathlon soon, but my next tri on the calendar is the Mermaid Santa Cruz Tri. My goal is to finish in an hour and take 12 seconds off my last sprint triathlon time.
Still striving,
Kelli
Tuesday, 10/20/09 at 2:20 PM
by Tara Llanes
by Tara Llanes
Hand Cycle Nightmare!
Some might say that it’s taken me quite some time to start riding a hand cycle and some might say that I’ve been pretty quick to, but I think in this particular situation everyone comes around when they feel it’s the right time for them. For me it happened to take about a year and a half post injury. The biggest issue for me was to deal with it mentally. The fact that a hand cycle is just not as “cool” as my mountain bike is something that will always be the case for me. However, right now a hand cycle is what I’ve got to work with in order to: a.) Get some exercise in and b.) Be able to train for the Ironman qualifier in 2010!
I have been fortunate enough to be able to borrow my friend Ricky’s high-end custom hand cycle and have been putting in the miles as much as possible. Not only have I been training, I have also been traveling quite a bit up to Vancouver, Canada which has somewhat disrupted my training. Traveling with the hand cycle is quite a production so I have been using the stationary hand cycle at the local gym when I’m in Canada to get the blood pumping.
Well, this last trip up we did a little research to find a hand cycle I could rent, borrow, or steal. Okay well let’s be honest I couldn’t steal it because there’s no way I could get away fast enough! So the first two were the best options. Well, I ended up renting one for $50 a day. Yeah! $50 a day!! And the thing was a pile! A total jalopy! Now okay I knew I wasn’t going to be getting the kind of bike I’ve been training in, but I mean something that at least made you look like you at least spell the word SPORTS would be nice. It sort of resembled a lawn chair on wheels and the wheels had flat tires with wonky spokes. Okay I think you’re getting the idea.
With all that said I couldn’t wait to get in my rolling lawn chair and sweat a little and I don’t mean from sun bathing. So we get to the start of the ride and I transfer into it and do a quick up and back in the parking lot. Right away I notice a pretty hard pull to the right and I’m thinking that the bars are crooked or the wheel camber is off. So Elladee looks it over and everything seems to be okay, but as I do another hot lap it’s definitely still pulling to the right. The second thing that isn’t working for me is the fact that my arms are pretty much hyper-extending with every pedal stroke. The cranks don’t seem that long so we try to find where to adjust the distance and what would seem to be the most obvious choice turns out not to change the distance at all. At this point we’re puzzled, scratching our heads, and getting frustrated. We try toying with it more, but nada. We ended going out on the ride anyway because I REALLY wanted exercise other than lifting weights at the gym. We made it about 6 miles before I lost my cool and decided to turn around. Even after all that I still wanted to go on a ride the next day. So we planned on going out front and doing some adjusting and making sure we had all the tools to do so and still we couldn’t fix the darn thing. So after about 45 minutes in the hand cycle, 3 hours trying to fix it, and about $20 in the piggy bank for swearing I called it a day!
I can’t wait to ride my mountain bike!
Tara
I have been fortunate enough to be able to borrow my friend Ricky’s high-end custom hand cycle and have been putting in the miles as much as possible. Not only have I been training, I have also been traveling quite a bit up to Vancouver, Canada which has somewhat disrupted my training. Traveling with the hand cycle is quite a production so I have been using the stationary hand cycle at the local gym when I’m in Canada to get the blood pumping.
Well, this last trip up we did a little research to find a hand cycle I could rent, borrow, or steal. Okay well let’s be honest I couldn’t steal it because there’s no way I could get away fast enough! So the first two were the best options. Well, I ended up renting one for $50 a day. Yeah! $50 a day!! And the thing was a pile! A total jalopy! Now okay I knew I wasn’t going to be getting the kind of bike I’ve been training in, but I mean something that at least made you look like you at least spell the word SPORTS would be nice. It sort of resembled a lawn chair on wheels and the wheels had flat tires with wonky spokes. Okay I think you’re getting the idea.
With all that said I couldn’t wait to get in my rolling lawn chair and sweat a little and I don’t mean from sun bathing. So we get to the start of the ride and I transfer into it and do a quick up and back in the parking lot. Right away I notice a pretty hard pull to the right and I’m thinking that the bars are crooked or the wheel camber is off. So Elladee looks it over and everything seems to be okay, but as I do another hot lap it’s definitely still pulling to the right. The second thing that isn’t working for me is the fact that my arms are pretty much hyper-extending with every pedal stroke. The cranks don’t seem that long so we try to find where to adjust the distance and what would seem to be the most obvious choice turns out not to change the distance at all. At this point we’re puzzled, scratching our heads, and getting frustrated. We try toying with it more, but nada. We ended going out on the ride anyway because I REALLY wanted exercise other than lifting weights at the gym. We made it about 6 miles before I lost my cool and decided to turn around. Even after all that I still wanted to go on a ride the next day. So we planned on going out front and doing some adjusting and making sure we had all the tools to do so and still we couldn’t fix the darn thing. So after about 45 minutes in the hand cycle, 3 hours trying to fix it, and about $20 in the piggy bank for swearing I called it a day!
I can’t wait to ride my mountain bike!
Tara
Tuesday, 9/29/09 at 2:07 PM
by Jenny Skorcz
by Jenny Skorcz
Top Ten Things Most Likely To Occur on a Ride that Cannot be Fixed with a Cell Phone or iPod!
There are so many things that can go right on a ride – blue sky and sunshine, a tail wind, a friend to share the experience with, and feeling good from the inside. We should always take a moment to notice when nothing is going wrong! But, when something does go wrong you may find that the pleasure you were after waits just around the corner from a quick fix.
The following Top 10 List is meant to be fun and informative. Prevention is the best form of medicine; make sure to have your bike professionally tuned at the beginning of the season to avoid a more serious mechanical problem.
1. Squeaky Chain
The chain needs to be lubricated lightly and frequently. When the chain squeaks or makes a dry, scraping sound it means it is time to get out the lube. Check the chain once a week by rubbing a segment between the thumb and index finger. If the skin barely rubs any lube off the chain, apply a drop of oil to the top of each roller then wipe the entire chain off with an old t-shirt.
TOOLS: chain lube, rag
2. Chain rattles on rear cog after shift (or rattles and won’t shift)
The cable running from the shifter to the derailleur must be properly tensioned. Inside the shifter, the cable winds around a plastic spool; each click rotates the spool a few degrees and tightens the cable so the derailleur will move and shift the chain to the next cog. If the chain fails to move with a click of the shifter (or rattles after the shift), stand behind the bike and look at the location of the upper derailleur pulley relative to the cog. If the pulley is in between two cogs or is not centered underneath one cog, turn the barrel adjuster counter clockwise. Watch the derailleur move while turning and stop when the pulley is centered.
TOOLS: keen powers of observation, thumb & index finger
3. Chain falls off to inside or outside of the chain ring
The front derailleur limit screw prevents the chain from falling off to the inside. There are two screws on the top of the derailleur – one for the inner chain ring or LOW gear and one for the outer chain ring or HIGH gear. If the chain falls off occasionally, the appropriate limit screw should be tightened ¼ turn clockwise. If the chain falls off regularly the front derailleur needs to be realigned & adjusted professionally.
TOOLS: Phillips screw driver
4. Chain rubs on the front derailleur
The limit screws prevent the chain from being thrown off the chain rings and the cable tension eliminates rub. When the chain rubs in the LOW gear, turn the barrel adjuster on the shifter ½ turn clockwise. Turn the barrel adjuster ½ turn counter clockwise if the chain rubs the derailleur in HIGH gear.
TOOLS: fingers & thumb
5. Chain breaks
There are two reasons a chain breaks:
1. Rider shifted gears while pedaling hard
2. Chain was not properly installed or was damaged during installation.
Although it is recommended that you carry a chain tool in the saddlebag, you should also carry a Master Link for repair. Use the chain tool to remove the damaged bit of chain and reconnect the chain using the Master Link.
The Master Link attaches to the “female” ends of the chain. This means you must have the part of the chain link that is a hole available at each end of the chain. The male end of a chain link contains the rivet – go figure!
To use the chain tool, lay the chain in the cradle of the tool and align the rivet in the handle with the rivet you intend to push through the plate. Making sure the chain remains flat in the cradle, turn the handle and push the pin all the way out of the chain. If necessary, repeat process on other end of chain so you end up with holes on each end.
Take the Master Link and slip one rivet/plate into the outside face at one end of the chain and through the inside face at the other. Overlap the Master Link plates, align the rivets with the holes in the plates and pull the ends of the chain away from each other.
TOOLS: Shimano hyper glide chain tool, Master Link
6. Computer won’t read
The wheel may be installed crooked or the magnet has been bumped and is out of position. Check that wheel is full installed in dropouts. Lift front wheel off the ground and spin, watching display screen on computer. Adjust magnet until sensor picks up signal.
TOOLS: none
7. Brake pad rubs tire or rim
Another problem potentially resulting from incorrect wheel installation... If the wheel appears to be correctly installed, use a Phillips screw driver to tighten (clockwise) caliper centering screw located on side of brake. Always tighten the side where the pad is rubbing.
If pads are centered to rim but one pad seems out of alignment, brake pad may have been bumped with enough force during wheel installation to cause it to move. Using a 5mm Allen wrench, loosen brake pad mounting nut a tiny bit and lower pad until it is just below the top edge of the rim brake surface. Hold the pad firmly with fingers while securing nut so pad does not twist with the wrench.
TOOLS: Phillips screw driver, 5mm Allen wrench
8. Handlebar or stem slips
Because the stem and handlebar are part of the steering system, it is very important that everything upfront be secure. Check the tightness of the stem and handlebar mounting bolts periodically, as well as the bar ends and shift and brake lever mounting bolts. If the handlebar grips tend to slip or rotate, pull them off the handlebar, spray the bar surface and inside the grip with Final Net hairspray. Reinstall the grip and give it and hour to “set” to the bar.
TOOLS: 4, 5, 6mm Allen wrenches, hair spray
9. Tire damaged by sharp object
When the tire is cut all the way through, something must be installed between the inside of the tire and the outside of the inner tube; even a hole the size of a pencil tip is large enough for the inner tube to push through the tire. Park Tool makes self-adhesive tire patches, which are easy to apply and quite durable. Simply clean the damaged area inside of the tire, rough the area with a bit of sand paper, and apply the patch.
It is also possible to make your own tire boot. Fold a dollar bill in half, then half again – an energy bar wrapper will also work. Insert the paper inside the tire and center it at the hole. Carefully install the tube and feel with fingers that boot has not shifted out of place. Install tire/tube into rim and inflate. Inspect outside of tire for evidence that boot has moved – tube will be visible through hole.
TOOLS: tire levers, tire patch or energy bar wrapper, inflation device
10. Bonk
To bonk is to have depleted all your energy stores before completing a ride. You know it is coming when:
• You have convinced yourself you are riding with two flat tires
• You get cranky and emotionally
• Your limbs feel like they are filled with cement
By the time you realize what is happening, it is too late to do anything about it because every last bit of fuel stored in the muscles has been used up.
When you have bonked, stop for a moment. Stretch your legs, take some deep breaths and be gentle with yourself. Find a convenience store and buy a healthy snack, such as a couple bananas or an apple and drink a couple bottles of vitamin water. Avoid candy or anything with high fructose corn syrup. A peanut butter and jelly sandwich is a far better choice than a Snickers bar!
Although the food will help, the body is still in the red zone. Although it might feel impossible to continue, you are about to learn something about yourself in regards to capacity to endure. Summon your courage and begin to turn the cranks. Sing your favorite song over and over to yourself. Find the rhythm of the pedal stroke and bring your song to it. You will make it home.
TOOLS: Lara Bar, Luna Bar, Hammer Gel, Nuun, good night sleep the night before and a healthy pre-ride meal, learn the words to Dancing Queen by ABBA
Cheers,
Jenny
The following Top 10 List is meant to be fun and informative. Prevention is the best form of medicine; make sure to have your bike professionally tuned at the beginning of the season to avoid a more serious mechanical problem.
1. Squeaky Chain
The chain needs to be lubricated lightly and frequently. When the chain squeaks or makes a dry, scraping sound it means it is time to get out the lube. Check the chain once a week by rubbing a segment between the thumb and index finger. If the skin barely rubs any lube off the chain, apply a drop of oil to the top of each roller then wipe the entire chain off with an old t-shirt.
TOOLS: chain lube, rag
2. Chain rattles on rear cog after shift (or rattles and won’t shift)
The cable running from the shifter to the derailleur must be properly tensioned. Inside the shifter, the cable winds around a plastic spool; each click rotates the spool a few degrees and tightens the cable so the derailleur will move and shift the chain to the next cog. If the chain fails to move with a click of the shifter (or rattles after the shift), stand behind the bike and look at the location of the upper derailleur pulley relative to the cog. If the pulley is in between two cogs or is not centered underneath one cog, turn the barrel adjuster counter clockwise. Watch the derailleur move while turning and stop when the pulley is centered.
TOOLS: keen powers of observation, thumb & index finger
3. Chain falls off to inside or outside of the chain ring
The front derailleur limit screw prevents the chain from falling off to the inside. There are two screws on the top of the derailleur – one for the inner chain ring or LOW gear and one for the outer chain ring or HIGH gear. If the chain falls off occasionally, the appropriate limit screw should be tightened ¼ turn clockwise. If the chain falls off regularly the front derailleur needs to be realigned & adjusted professionally.
TOOLS: Phillips screw driver
4. Chain rubs on the front derailleur
The limit screws prevent the chain from being thrown off the chain rings and the cable tension eliminates rub. When the chain rubs in the LOW gear, turn the barrel adjuster on the shifter ½ turn clockwise. Turn the barrel adjuster ½ turn counter clockwise if the chain rubs the derailleur in HIGH gear.
TOOLS: fingers & thumb
5. Chain breaks
There are two reasons a chain breaks:
1. Rider shifted gears while pedaling hard
2. Chain was not properly installed or was damaged during installation.
Although it is recommended that you carry a chain tool in the saddlebag, you should also carry a Master Link for repair. Use the chain tool to remove the damaged bit of chain and reconnect the chain using the Master Link.
The Master Link attaches to the “female” ends of the chain. This means you must have the part of the chain link that is a hole available at each end of the chain. The male end of a chain link contains the rivet – go figure!
To use the chain tool, lay the chain in the cradle of the tool and align the rivet in the handle with the rivet you intend to push through the plate. Making sure the chain remains flat in the cradle, turn the handle and push the pin all the way out of the chain. If necessary, repeat process on other end of chain so you end up with holes on each end.
Take the Master Link and slip one rivet/plate into the outside face at one end of the chain and through the inside face at the other. Overlap the Master Link plates, align the rivets with the holes in the plates and pull the ends of the chain away from each other.
TOOLS: Shimano hyper glide chain tool, Master Link
6. Computer won’t read
The wheel may be installed crooked or the magnet has been bumped and is out of position. Check that wheel is full installed in dropouts. Lift front wheel off the ground and spin, watching display screen on computer. Adjust magnet until sensor picks up signal.
TOOLS: none
7. Brake pad rubs tire or rim
Another problem potentially resulting from incorrect wheel installation... If the wheel appears to be correctly installed, use a Phillips screw driver to tighten (clockwise) caliper centering screw located on side of brake. Always tighten the side where the pad is rubbing.
If pads are centered to rim but one pad seems out of alignment, brake pad may have been bumped with enough force during wheel installation to cause it to move. Using a 5mm Allen wrench, loosen brake pad mounting nut a tiny bit and lower pad until it is just below the top edge of the rim brake surface. Hold the pad firmly with fingers while securing nut so pad does not twist with the wrench.
TOOLS: Phillips screw driver, 5mm Allen wrench
8. Handlebar or stem slips
Because the stem and handlebar are part of the steering system, it is very important that everything upfront be secure. Check the tightness of the stem and handlebar mounting bolts periodically, as well as the bar ends and shift and brake lever mounting bolts. If the handlebar grips tend to slip or rotate, pull them off the handlebar, spray the bar surface and inside the grip with Final Net hairspray. Reinstall the grip and give it and hour to “set” to the bar.
TOOLS: 4, 5, 6mm Allen wrenches, hair spray
9. Tire damaged by sharp object
When the tire is cut all the way through, something must be installed between the inside of the tire and the outside of the inner tube; even a hole the size of a pencil tip is large enough for the inner tube to push through the tire. Park Tool makes self-adhesive tire patches, which are easy to apply and quite durable. Simply clean the damaged area inside of the tire, rough the area with a bit of sand paper, and apply the patch.
It is also possible to make your own tire boot. Fold a dollar bill in half, then half again – an energy bar wrapper will also work. Insert the paper inside the tire and center it at the hole. Carefully install the tube and feel with fingers that boot has not shifted out of place. Install tire/tube into rim and inflate. Inspect outside of tire for evidence that boot has moved – tube will be visible through hole.
TOOLS: tire levers, tire patch or energy bar wrapper, inflation device
10. Bonk
To bonk is to have depleted all your energy stores before completing a ride. You know it is coming when:
• You have convinced yourself you are riding with two flat tires
• You get cranky and emotionally
• Your limbs feel like they are filled with cement
By the time you realize what is happening, it is too late to do anything about it because every last bit of fuel stored in the muscles has been used up.
When you have bonked, stop for a moment. Stretch your legs, take some deep breaths and be gentle with yourself. Find a convenience store and buy a healthy snack, such as a couple bananas or an apple and drink a couple bottles of vitamin water. Avoid candy or anything with high fructose corn syrup. A peanut butter and jelly sandwich is a far better choice than a Snickers bar!
Although the food will help, the body is still in the red zone. Although it might feel impossible to continue, you are about to learn something about yourself in regards to capacity to endure. Summon your courage and begin to turn the cranks. Sing your favorite song over and over to yourself. Find the rhythm of the pedal stroke and bring your song to it. You will make it home.
TOOLS: Lara Bar, Luna Bar, Hammer Gel, Nuun, good night sleep the night before and a healthy pre-ride meal, learn the words to Dancing Queen by ABBA
Cheers,
Jenny
Wednesday, 9/16/09 at 9:44 AM
by Mari Holden
by Mari Holden
My VeloBetty Ride
Yesterday I did a great ride with my VeloBetty training group. We met in the mountains behind San Diego for an early morning ride in the hills. We were a group of about 8 women, and we were tackling the famous “Kitchen Creek” on Mt. Laguna.
I always look forward to our VeloBetty rides because they are such epic, yet social events. We have a “no drop” attitude, and we always make sure that everyone feels welcome. We are starting to look like a real team out there since our new kits finally arrived and look amazing! It is also a total bonus, and by design I must add, that my kit perfectly matches my Giant For Women TCR!
We were a bit concerned with the heat. At 8am it was already in the 80’s and that meant that it was going to be a HOT day. This is always a big concern because dehydration is a big problem in the summer, and there weren’t very many spots to stop and refuel on our route. We loaded up with bottles in the pockets etc. and took off down the road.
I always love the early ride chatter, and I heard a great quote as we started up our first big climb. The group was already split, and I was riding with two women. It was awesome, one of them said that when this happens to them they just make up someone in their imagination and chase that person down…. I laughed at first because it was said in a funny way, but then I started to think about it and it made total sense. It shouldn’t matter how fast you are, or how bad you feel. It’s all about what you can convince yourself to do in your head. It’s the mental game and we all play it. Sometimes it’s with real people, but there is nothing wrong with pretending like you are chasing Lance Armstrong. Games are what make life fun. So, even if you are suffering to just make it up a hill, let your imagination go and use it to propel you forward.
The ride did indeed get pretty warm, but we had plenty of rest and enjoyed the scenery. We saw some beautiful areas that you can only really appreciate on a bike and the ice cream at the one and only market on Mt. Laguna never tasted so good! Remember Giant’s slogan “Ride Life”. That’s what we did and it was awesome!
Best,
Mari
I always look forward to our VeloBetty rides because they are such epic, yet social events. We have a “no drop” attitude, and we always make sure that everyone feels welcome. We are starting to look like a real team out there since our new kits finally arrived and look amazing! It is also a total bonus, and by design I must add, that my kit perfectly matches my Giant For Women TCR!
We were a bit concerned with the heat. At 8am it was already in the 80’s and that meant that it was going to be a HOT day. This is always a big concern because dehydration is a big problem in the summer, and there weren’t very many spots to stop and refuel on our route. We loaded up with bottles in the pockets etc. and took off down the road.
I always love the early ride chatter, and I heard a great quote as we started up our first big climb. The group was already split, and I was riding with two women. It was awesome, one of them said that when this happens to them they just make up someone in their imagination and chase that person down…. I laughed at first because it was said in a funny way, but then I started to think about it and it made total sense. It shouldn’t matter how fast you are, or how bad you feel. It’s all about what you can convince yourself to do in your head. It’s the mental game and we all play it. Sometimes it’s with real people, but there is nothing wrong with pretending like you are chasing Lance Armstrong. Games are what make life fun. So, even if you are suffering to just make it up a hill, let your imagination go and use it to propel you forward.
The ride did indeed get pretty warm, but we had plenty of rest and enjoyed the scenery. We saw some beautiful areas that you can only really appreciate on a bike and the ice cream at the one and only market on Mt. Laguna never tasted so good! Remember Giant’s slogan “Ride Life”. That’s what we did and it was awesome!
Best,
Mari
Friday, 9/4/09 at 12:58 PM
by Sara Jarrell
by Sara Jarrell
Riding and Thinking or Thinking and Riding
Recently I had the pleasure of being subjected to a barrage of final exams ranging from straightforward multiple choice to a full on multi-page essay question. Yes, that special time of year when students are pulling their hair out trying to cram all that knowledge in just before it is too late. Well, having done my fair share of cramming over the years, I was ready to do it again. Considering myself an old pro I planned to confine myself to the library for all of the hours it was open. I would take snacks, lots of coffee, water, and any other studying essential. One particularly grueling day I had been studying for about eight hours straight in the library in a room with no windows surrounded by empty coffee cups and crumbs of snacks long past. Glassy eyed and way past the point of no return, and suffering horribly from writer's block, I was awoken from my stupor by a clumsy grasp for coffee that almost flooded my laptop! Not to mention the very small amount of progress I had painstakingly made on a final paper. Frustration and stress set in and I packed up all my stuff and decided to head home.
I headed for the bike parking, got all of my stuff situated and pointed my two wheeled steed homeward. I had never really thought much about my commute before; it was relatively short, three miles or so, with some hills and a fair share of traffic. Little did I know that it was going to be the answer to my writer’s block and the rest of my studying woes this semester. During my ride home that evening I had a breakthrough – my mind was just a swirl of information at first and with each pedal stroke came a link of clarity eventually linking up the next sentence in my paper and the next and the next. I didn't know whether to ride straight home and get everything in my head on paper or to chance remembering it and keep riding and writing in my head. I extended my commute a bit that night and headed home to get a significant amount of writing done.
My daily routine of riding my bike to and from school had helped me create a new and much needed routine in my studying habits. From that point on I would spend a couple of hours studying in the library and then I would head out for a head-clearing ride then back to the books. It was amazing how much those rides helped with my stress level and improved my overall performance on my exams.
I learned that it is important to take a break, get a change of scenery and clear your head when you are feeling bogged down. I know now that I have a plan for future exams or even just any perplexing situation I might find myself in – take a break and go for a ride. Next time you find yourself caught in a cycle hop on your bicycle and see if the meditation of pedaling will help you push through.
To figuring it out on the bike,
Sara
I headed for the bike parking, got all of my stuff situated and pointed my two wheeled steed homeward. I had never really thought much about my commute before; it was relatively short, three miles or so, with some hills and a fair share of traffic. Little did I know that it was going to be the answer to my writer’s block and the rest of my studying woes this semester. During my ride home that evening I had a breakthrough – my mind was just a swirl of information at first and with each pedal stroke came a link of clarity eventually linking up the next sentence in my paper and the next and the next. I didn't know whether to ride straight home and get everything in my head on paper or to chance remembering it and keep riding and writing in my head. I extended my commute a bit that night and headed home to get a significant amount of writing done.
My daily routine of riding my bike to and from school had helped me create a new and much needed routine in my studying habits. From that point on I would spend a couple of hours studying in the library and then I would head out for a head-clearing ride then back to the books. It was amazing how much those rides helped with my stress level and improved my overall performance on my exams.
I learned that it is important to take a break, get a change of scenery and clear your head when you are feeling bogged down. I know now that I have a plan for future exams or even just any perplexing situation I might find myself in – take a break and go for a ride. Next time you find yourself caught in a cycle hop on your bicycle and see if the meditation of pedaling will help you push through.
To figuring it out on the bike,
Sara
Friday, 8/28/09 at 5:13 PM
by Kelli Poindexter
by Kelli Poindexter
The Golden Riding Partner
The most enjoyable ride I have on a bike is the one that makes me push myself and lends itself to good conversation and laughs. I find this most often occurs with that perfect riding partner. Once in a while that person comes along when all the stars align for a season of your best cycling.
I am having this experience this season with my friend Jen. We met last year at Baby Boot Camp. She was training for her first Ironman, while I was working hard to lose my baby weight. She had participated in several sprint triathlons and completed the Ironman in November last year in 12 hours. I continue to be inspired by her commitment to fitness. Jen started coming to my Monday evening rides last summer where she got her first experience of group rides. She enjoyed the dynamic and I was really happy to have a new friend out on the ride. It’s always fun to share riding routes with someone who hasn’t experienced them before and she was thrilled to learn new routes with new challenges.
What I really enjoy in training (we now swim, bike and run together) with Jen is her ability to bring out a competitive side of me I never knew I had. She convinced me to participate in my first triathlon this past March. We did the Stanford Treeathlon together and now I’m hooked on these events. I did my third triathlon this year on June 21st. I was nervous because it was an Olympic distance and the previous two had been sprint triathlons. Although, she was a bit nervous too, never having done the Olympic distance herself, Jen said, “it is just practice for our next one in September”. This theme keeps coming up for me this year. Another woman, Kathy, who’s been training for her first triathlon this year and whom I’ve been exchanging emails with told me not long ago that we’re not just training for a single event, but that triathlons are what we do so we’re always training. It’s been a lifestyle change for me, which is fundamental to goals involving fitness or weight loss.
The other great thing about Jen is that she’s always right there on the side lines cheering me into the finish and pushing me to run faster. Her support has made my triathlon experience so wonderful. I don’t know if she knows how much I appreciate our friendship and our training partnership, but I hope I provide a bit of the same experience for her. I think I do. We also hang out socially and once I heard her tell a friend that I’ve made her a better cyclist. I even got her to participate in the Cinderella ride this year. That was her first experience of a large organized century type ride and she had a lot of fun.
Having and keeping motivation for cycling or any fitness can be a huge challenge at times. Finding that training partner who pushes in just the way that works for you, it makes all the difference in elevating your abilities and enjoyment of sport. And when you can exchange experience and knowledge with that person it improves you both.
May the stars align to reveal that person who inspires and challenges you to meet your goals. Thank you Jen.
Kelli
I am having this experience this season with my friend Jen. We met last year at Baby Boot Camp. She was training for her first Ironman, while I was working hard to lose my baby weight. She had participated in several sprint triathlons and completed the Ironman in November last year in 12 hours. I continue to be inspired by her commitment to fitness. Jen started coming to my Monday evening rides last summer where she got her first experience of group rides. She enjoyed the dynamic and I was really happy to have a new friend out on the ride. It’s always fun to share riding routes with someone who hasn’t experienced them before and she was thrilled to learn new routes with new challenges.
What I really enjoy in training (we now swim, bike and run together) with Jen is her ability to bring out a competitive side of me I never knew I had. She convinced me to participate in my first triathlon this past March. We did the Stanford Treeathlon together and now I’m hooked on these events. I did my third triathlon this year on June 21st. I was nervous because it was an Olympic distance and the previous two had been sprint triathlons. Although, she was a bit nervous too, never having done the Olympic distance herself, Jen said, “it is just practice for our next one in September”. This theme keeps coming up for me this year. Another woman, Kathy, who’s been training for her first triathlon this year and whom I’ve been exchanging emails with told me not long ago that we’re not just training for a single event, but that triathlons are what we do so we’re always training. It’s been a lifestyle change for me, which is fundamental to goals involving fitness or weight loss.
The other great thing about Jen is that she’s always right there on the side lines cheering me into the finish and pushing me to run faster. Her support has made my triathlon experience so wonderful. I don’t know if she knows how much I appreciate our friendship and our training partnership, but I hope I provide a bit of the same experience for her. I think I do. We also hang out socially and once I heard her tell a friend that I’ve made her a better cyclist. I even got her to participate in the Cinderella ride this year. That was her first experience of a large organized century type ride and she had a lot of fun.
Having and keeping motivation for cycling or any fitness can be a huge challenge at times. Finding that training partner who pushes in just the way that works for you, it makes all the difference in elevating your abilities and enjoyment of sport. And when you can exchange experience and knowledge with that person it improves you both.
May the stars align to reveal that person who inspires and challenges you to meet your goals. Thank you Jen.
Kelli
Thursday, 8/20/09 at 6:25 PM
by Tara Llanes
by Tara Llanes
The Crash After the Crash...
I’ve been traveling quite a bit lately and recently was in the city of Victoria on Vancouver Island, BC. It was absolutely gorgeous over there and we made sure to bring our bikes. The trip primarily was so that my girlfriend Elladee could do some dealer visits and get some work done. While we were there we stayed at her business partner Lisa’s house. Luckily we had some downtime after the workday to hangout with Lisa, her boyfriend Kevin, Kevin’s son Jordan, and another friend named Braden. We had all talked about going for a fun group ride the day before, but it never happened. Well, since it doesn’t get dark over here until around 10:00 pm we had just finished eating an awesome dinner Lisa and Kevin made us and I shout out, “Hey, let’s go for a ride!!” I was pretty gung-ho, but I could tell the food was still settling with everyone else. Luckily I don’t give up easy and I managed to talk them into it. It was about 8:30 pm so I knew we had to fully rally to get everyone sorted and on their bikes.
We were all ready to go in a matter of minutes and were out on the road on the way to a trail. Once we got there I made sure to lead us out. At the moment I am borrowing a friends’ hand cycle and it’s a nice bike, but it’s meant to stay ON the road. Hehe. However, the trail was really basic with some fun double-track trail with some pretty big roots strewn across it and a cool looking lake just to the left down the embankment. So like I said I decided to lead everyone out and was keeping a pretty good pace. Every once in awhile I would hit one of those tree roots and it would kick one of my back wheels up a bit, but all I had to do was lean into it and it would go back down. We had been out riding for a good 30 minutes and not only was it getting darker, but we were under some pretty thick trees so it was getting pretty hard to see. I kept it pinned knowing we needed to get back, but also because I don’t believe in doing anything slow. Slow is boring! Well, I’ve come to learn that slow is sometimes a little smarter! As I’m cranking along I come up on 3 massive roots and try to hit them head on instead of at an angle, but when I do one of them unexpectedly kicks my right rear wheel up in the air so much so that I can’t save it. Mind you I’m still pedaling and have a huge smile on my face. I was up on two wheels for a couple feet before I end up upside down and laughing my ass off!!! Everyone jumped off their bikes and ran over to help me since I am strapped into that thing and am just skiii-rooed if I tip. All you could hear was, “Ha Ha…Ha Ha Ha Ha…Ha Ha….!!!!” They got me back upright and I was still smiling and ready to go. Elladee and Kevin just looked at me with this look as if to say, “ Dammit Tara slow down before you give us a heart attack!” Turns out I was only about 3 feet away from landing upside down in the freaking’ lake!! Oooops! I just looked at them, said I was sorry, and took off pinning it down the trail! Heehee.
That ride was the first time I have been off-road since my accident and even though it was a little different I still had a smile on my face.
We were all ready to go in a matter of minutes and were out on the road on the way to a trail. Once we got there I made sure to lead us out. At the moment I am borrowing a friends’ hand cycle and it’s a nice bike, but it’s meant to stay ON the road. Hehe. However, the trail was really basic with some fun double-track trail with some pretty big roots strewn across it and a cool looking lake just to the left down the embankment. So like I said I decided to lead everyone out and was keeping a pretty good pace. Every once in awhile I would hit one of those tree roots and it would kick one of my back wheels up a bit, but all I had to do was lean into it and it would go back down. We had been out riding for a good 30 minutes and not only was it getting darker, but we were under some pretty thick trees so it was getting pretty hard to see. I kept it pinned knowing we needed to get back, but also because I don’t believe in doing anything slow. Slow is boring! Well, I’ve come to learn that slow is sometimes a little smarter! As I’m cranking along I come up on 3 massive roots and try to hit them head on instead of at an angle, but when I do one of them unexpectedly kicks my right rear wheel up in the air so much so that I can’t save it. Mind you I’m still pedaling and have a huge smile on my face. I was up on two wheels for a couple feet before I end up upside down and laughing my ass off!!! Everyone jumped off their bikes and ran over to help me since I am strapped into that thing and am just skiii-rooed if I tip. All you could hear was, “Ha Ha…Ha Ha Ha Ha…Ha Ha….!!!!” They got me back upright and I was still smiling and ready to go. Elladee and Kevin just looked at me with this look as if to say, “ Dammit Tara slow down before you give us a heart attack!” Turns out I was only about 3 feet away from landing upside down in the freaking’ lake!! Oooops! I just looked at them, said I was sorry, and took off pinning it down the trail! Heehee.
That ride was the first time I have been off-road since my accident and even though it was a little different I still had a smile on my face.
Monday, 8/10/09 at 5:11 PM
by Jenny Skorcz
by Jenny Skorcz
How to Get a 'Head' of Neck Pain
The human head weighs approximately 12 pounds. When the spine is naturally aligned, the head literally balances on top. The position of the head while standing, sitting, or lying down impacts this balance. Lack of deep muscle activation contributes to habitually holding the head in a chin-up position – a reoccurring phenomenon indicative of a culture raised on chairs with back support. This unhealthy posture results in chronic hyperextension of the neck, causing muscle stress, strain, and even acute pain. Psychological as well as physical factors may also cause a person to drop the head forward making it both difficult and uncomfortable to hold the head up when the body leans forward.
While cycling, the head is regularly tipped up and back to view the road or trail. When the torso leans forward gravity demands that the overworked and/or weak posterior neck and shoulder muscles maintain prolonged contraction to support the weight of the head. Awareness of pain often occurs during a long ride. When neck pain is noticed, low bars and long stem are often blamed. It certainly is possible that the set up of these forward contact components may be the problem. But don’t miss the opportunity to investigate posture tendencies off the bike. Do you wake up with neck pain? Is your office chair too low or the desk too high? How many hours a week do you sit in a car? Changing the handlebar height will not alleviate the pain if the source stems from habitual poor posture.
Alignment of the head and neck should be evaluated through conscientious bike fit. The tendency for chronic tension in the neck and shoulders should be addressed. Be aware of any tendency to shrug the shoulders while sitting at the computer or riding the bike. Try to break the habit of holding the telephone between your shoulder and ear – use an ear-piece. Consider the pillow you sleep on at night – does it tip your chin into your throat or does it allow your neck to relax into its natural curve?
Neck and shoulder mobility is gained through simple stretches and movement. Keeping the shoulders level, gently tilt your head to the right and hold this position for 30-60 seconds. Maintaining the side bend position, rotate your chin down so you can see your shoulder and hold for 30-60 seconds. Finally, rotate your chin up and look at the ceiling, again holding the side bend. Repeat on other side. Next, balance a thin book or a small pillow on your head to prevent you from dropping your head down as you rotate through the neck. Exhale and slowly turn your head to the right. Return the head to the center as you inhale and rotate to the left as you exhale. Repeat this rotational movement 10 times. Keep your arms glued to your body to prevent your shoulders from turning with your head.
Balanced strengthening of the deep spinal flexors, extensors and rotators combined with developing awareness of healthy posture is key to overriding the poor habits that impact our cycling – and living - experience.
Keep your head up,
Jenny
While cycling, the head is regularly tipped up and back to view the road or trail. When the torso leans forward gravity demands that the overworked and/or weak posterior neck and shoulder muscles maintain prolonged contraction to support the weight of the head. Awareness of pain often occurs during a long ride. When neck pain is noticed, low bars and long stem are often blamed. It certainly is possible that the set up of these forward contact components may be the problem. But don’t miss the opportunity to investigate posture tendencies off the bike. Do you wake up with neck pain? Is your office chair too low or the desk too high? How many hours a week do you sit in a car? Changing the handlebar height will not alleviate the pain if the source stems from habitual poor posture.
Alignment of the head and neck should be evaluated through conscientious bike fit. The tendency for chronic tension in the neck and shoulders should be addressed. Be aware of any tendency to shrug the shoulders while sitting at the computer or riding the bike. Try to break the habit of holding the telephone between your shoulder and ear – use an ear-piece. Consider the pillow you sleep on at night – does it tip your chin into your throat or does it allow your neck to relax into its natural curve?
Neck and shoulder mobility is gained through simple stretches and movement. Keeping the shoulders level, gently tilt your head to the right and hold this position for 30-60 seconds. Maintaining the side bend position, rotate your chin down so you can see your shoulder and hold for 30-60 seconds. Finally, rotate your chin up and look at the ceiling, again holding the side bend. Repeat on other side. Next, balance a thin book or a small pillow on your head to prevent you from dropping your head down as you rotate through the neck. Exhale and slowly turn your head to the right. Return the head to the center as you inhale and rotate to the left as you exhale. Repeat this rotational movement 10 times. Keep your arms glued to your body to prevent your shoulders from turning with your head.
Balanced strengthening of the deep spinal flexors, extensors and rotators combined with developing awareness of healthy posture is key to overriding the poor habits that impact our cycling – and living - experience.
Keep your head up,
Jenny
Friday, 7/24/09 at 5:37 PM
by Mari Holden
by Mari Holden
Blockhaus-- The Giro by Air
I was at dinner on the rest day in my hotel in Chieti and decided that after seeing a couple friends that I was going to head to Rome and take in a day of sightseeing and shopping before my flight back to the States. I knew that Blockhaus was going to be a cool stage, but, it is always difficult to get the logistics down to see a hilltop finish, and I was thinking that a day in Rome might be a better way to spend my last day.
So, I was having a romantic dinner for one by the poolside…. Next thing you know, all the TV helicopter crew comes out by the pool for dinner. I guess I must have looked bored or lonely because they invited me to come and sit with them. I wasn’t ready to go back to my room, so I figured what the heck. I could practice my Italian a bit more So, I go over and sit down with them. What a crew. We started talking about the Giro, they wanted to know what I was doing in Italy and I told them that I was there to ride my bike with friends and that I wanted to see some of the Giro. The next thing you know, they are inviting me to come in the helicopter for the stage the next day. I told them I didn’t know because I was heading to Rome, but then I decided that Rome would always be there, but a chance to see an epic stage in the Giro from a helicopter was not an everyday occurrence!
Then I realized that my pilot was going to be Gianni Bugno, one of the most famous Italian cyclists ever. I found out that he now just flies helicopters and the Giro is the only thing he does with cycling now. For those of you who don’t know, he won two world championships, the Giro, and was a regular on the podium at the Tour. It sealed my decision to stay and go in the helicopter.
I was supposed to meet up with the crew in a town called Pretola at 11am. It wasn’t far from my hotel, so I was wasting time in the morning on the internet trying to find a hotel in Rome (which is another story in itself). I left 45 minutes early, and as I started driving I realized that I was not going to make it by 11am. I kept running into closed roads, and I’m not sure if it was due to the earthquake or just bad maintenance, but whatever it was, it was not looking good for me to make it to the meting point by 11am. I was completely stressing out, and let’s just say I have a lead foot and was passing the slow cars on small roads like I was on fire. My poor rental car was earning its money, and was definitely an example of why I would never purchase a rental…. I texted Gianni to say that I was going to be 10-15 minutes late. I was mortified. They were doing me a favor and now I’m late…. Oh well, I figured better to let them know and then they can decide if they want to wait for me or not. Gianni wrote back "Stai tranquila…" So I relaxed a bit, and I finally got to Pretola which is a tiny town built into a hillside. Let’s just say that the streets are steep and narrow. I got into town and realized that I really needed to pay attention so that I didn’t stall out in any switchbacks. It sounds easy until you realize that there are people going both directions and you inevitably meet in the turns. Mama Mia…. By then I was sweating, and was already 15 minutes late and I couldn’t find them. I asked the police where the Campo Sportivo was and they pointed me in the right direction, but I had to ask two more people before I actually got to the destination. I finally pulled into the soccer field which was a makeshift helicopter landing pad…
I got there and it was so relaxed. The crew was so cool. Besides Gianni, there were a couple people who really made an impression on me. One was Erika; she was a pilot of one of the helicopters and awesome. She does firefighting in Southern Italy for the most part, but she has done the Giro for the past few years. She was the lone woman in the crew and I asked her about it, and she said its better than being with a bunch of women and that the guys were all simpatico…. Nice… I had to laugh, because I do think that a lot of times women get so competitive with each other that it sometimes takes the fun out of work. The other person was an American guy from Santa Monica named Eric. He worked on maintaining the cameras. He only found out a week before the race that he was coming, and spoke no Italian. He was on an adventure similar to me! I have never given much thought to how we get all those pictures from the air, and so it was really interesting to see all the behind the scenes work that goes into devloping the TV coverage. There were five helicopters on the ground, and everyone was waiting around. I could tell this was going to be a “hurry up and wait” kind of deal.
Then a flurry of activity… Suddenly I’m being called from across the field. Its time to go! I get in the helicopter and we take off. What a feeling. Just lifting up into the sky, it was so cool. We were going to head out and check out the course from the sky. We were looking for anything interesting to add to the TV coverage. First we went and circled Chieti. We looked at all the angles of the start and nice views of the hilltop town. Then we moved on to Pescara. We checked out the ocean, all the pools, and the beach; anything that would be of interest to viewers. Then we started moving toward the climb at Blockhaus.
The town of Pretola ,where the landing field was, is at the base of the climb. We passed right over it and started to follow the road to the top. It was hard viewing because a lot of the climb was in the trees. But, it was obvious that the climb was long and was going high. There is nothing stranger than seeing the ocean and its 90 degrees out and then seeing snow on the mountains. It’s definitely hard to imagine.
On top of Blockhaus we circled and went down the backside where there were some steep drop-offs. It was an amazing view that I would have never seen except in a helicopter. We landed in a field on top of the mountain so the camera guy could wipe the lenses and there were fans waiting for the race to come. Sure enough, as was the case at the Tour of California too, there were guys in their underwear sitting on the mountain! I guess they thought they weren’t going to be seen, but didn’t figure on a helicopter landing 200 meters away.
We got back in the sky and finally landed back in the soccer field that was homebase. We went for a coffee in the little café across the street. It was hilarious, everyone wanted their picture with Bugno, and then up comes Fondriest on his bike and so we have a little reunion of sorts. It was awesome, and one of those experiences that I couldn’t have even planned better. It was so lucky, and so Italian. I decided that in my Eat, Pray, Love adventure, it was just being open to going with the flow that I somehow ended up getting more than I ever anticipated.
This marked the end of the Giro portion of my trip. It was such an adventure. I really left there believing that sometimes you have to just open your heart and great things happen. If you are so busy trying to make things happen, sometimes you miss the little things that turn out to be great adventures.
Best,
Mari
So, I was having a romantic dinner for one by the poolside…. Next thing you know, all the TV helicopter crew comes out by the pool for dinner. I guess I must have looked bored or lonely because they invited me to come and sit with them. I wasn’t ready to go back to my room, so I figured what the heck. I could practice my Italian a bit more So, I go over and sit down with them. What a crew. We started talking about the Giro, they wanted to know what I was doing in Italy and I told them that I was there to ride my bike with friends and that I wanted to see some of the Giro. The next thing you know, they are inviting me to come in the helicopter for the stage the next day. I told them I didn’t know because I was heading to Rome, but then I decided that Rome would always be there, but a chance to see an epic stage in the Giro from a helicopter was not an everyday occurrence!
Then I realized that my pilot was going to be Gianni Bugno, one of the most famous Italian cyclists ever. I found out that he now just flies helicopters and the Giro is the only thing he does with cycling now. For those of you who don’t know, he won two world championships, the Giro, and was a regular on the podium at the Tour. It sealed my decision to stay and go in the helicopter.
I was supposed to meet up with the crew in a town called Pretola at 11am. It wasn’t far from my hotel, so I was wasting time in the morning on the internet trying to find a hotel in Rome (which is another story in itself). I left 45 minutes early, and as I started driving I realized that I was not going to make it by 11am. I kept running into closed roads, and I’m not sure if it was due to the earthquake or just bad maintenance, but whatever it was, it was not looking good for me to make it to the meting point by 11am. I was completely stressing out, and let’s just say I have a lead foot and was passing the slow cars on small roads like I was on fire. My poor rental car was earning its money, and was definitely an example of why I would never purchase a rental…. I texted Gianni to say that I was going to be 10-15 minutes late. I was mortified. They were doing me a favor and now I’m late…. Oh well, I figured better to let them know and then they can decide if they want to wait for me or not. Gianni wrote back "Stai tranquila…" So I relaxed a bit, and I finally got to Pretola which is a tiny town built into a hillside. Let’s just say that the streets are steep and narrow. I got into town and realized that I really needed to pay attention so that I didn’t stall out in any switchbacks. It sounds easy until you realize that there are people going both directions and you inevitably meet in the turns. Mama Mia…. By then I was sweating, and was already 15 minutes late and I couldn’t find them. I asked the police where the Campo Sportivo was and they pointed me in the right direction, but I had to ask two more people before I actually got to the destination. I finally pulled into the soccer field which was a makeshift helicopter landing pad…
I got there and it was so relaxed. The crew was so cool. Besides Gianni, there were a couple people who really made an impression on me. One was Erika; she was a pilot of one of the helicopters and awesome. She does firefighting in Southern Italy for the most part, but she has done the Giro for the past few years. She was the lone woman in the crew and I asked her about it, and she said its better than being with a bunch of women and that the guys were all simpatico…. Nice… I had to laugh, because I do think that a lot of times women get so competitive with each other that it sometimes takes the fun out of work. The other person was an American guy from Santa Monica named Eric. He worked on maintaining the cameras. He only found out a week before the race that he was coming, and spoke no Italian. He was on an adventure similar to me! I have never given much thought to how we get all those pictures from the air, and so it was really interesting to see all the behind the scenes work that goes into devloping the TV coverage. There were five helicopters on the ground, and everyone was waiting around. I could tell this was going to be a “hurry up and wait” kind of deal.
Then a flurry of activity… Suddenly I’m being called from across the field. Its time to go! I get in the helicopter and we take off. What a feeling. Just lifting up into the sky, it was so cool. We were going to head out and check out the course from the sky. We were looking for anything interesting to add to the TV coverage. First we went and circled Chieti. We looked at all the angles of the start and nice views of the hilltop town. Then we moved on to Pescara. We checked out the ocean, all the pools, and the beach; anything that would be of interest to viewers. Then we started moving toward the climb at Blockhaus.
The town of Pretola ,where the landing field was, is at the base of the climb. We passed right over it and started to follow the road to the top. It was hard viewing because a lot of the climb was in the trees. But, it was obvious that the climb was long and was going high. There is nothing stranger than seeing the ocean and its 90 degrees out and then seeing snow on the mountains. It’s definitely hard to imagine.
On top of Blockhaus we circled and went down the backside where there were some steep drop-offs. It was an amazing view that I would have never seen except in a helicopter. We landed in a field on top of the mountain so the camera guy could wipe the lenses and there were fans waiting for the race to come. Sure enough, as was the case at the Tour of California too, there were guys in their underwear sitting on the mountain! I guess they thought they weren’t going to be seen, but didn’t figure on a helicopter landing 200 meters away.
We got back in the sky and finally landed back in the soccer field that was homebase. We went for a coffee in the little café across the street. It was hilarious, everyone wanted their picture with Bugno, and then up comes Fondriest on his bike and so we have a little reunion of sorts. It was awesome, and one of those experiences that I couldn’t have even planned better. It was so lucky, and so Italian. I decided that in my Eat, Pray, Love adventure, it was just being open to going with the flow that I somehow ended up getting more than I ever anticipated.
This marked the end of the Giro portion of my trip. It was such an adventure. I really left there believing that sometimes you have to just open your heart and great things happen. If you are so busy trying to make things happen, sometimes you miss the little things that turn out to be great adventures.
Best,
Mari
Thursday, 7/16/09 at 12:07 PM
by Sara Jarrell
by Sara Jarrell
Learning Bicycle Mechanics
At almost every clinic, workshop, or seminar I have ever taught on anything related to bicycle repair the same questions always come up: “How did you learn to do this stuff?” or “How can I learn more about doing my own repairs?”
Here are my suggestions for all aspiring bicycle mechanics:
Self-education:
This is a great way to get into bicycle mechanics and a must for any seasoned mechanic to continue sharpening their knowledge and skills. There are many different resources including books, websites, and magazines that are useful. Some books that I would recommend are Leonard Zinn’s bicycle maintenance books (both road and mountain), and Barnett’s Manual published by Barnett’s Bicycle Institute. There are many others, including one put out by Bicycling Magazine, but these are the two I am most familiar with. Manufacturers’ websites usually post technical or service instructions for components they make, which is an important resource for many repairs. Sheldon Brown’s website, http://www.sheldonbrown.com, is also a source for technical and repair information that I recommend. Almost every bicycle-specific magazine that is published today has a section that is dedicated to repairing a bicycle. Beyond giving repair advice they also offer technical sections that are a more in depth review and write up of new and changing technology. The more you read the better is what my mom always said.
Clinic/Workshops:
Other great resources to search out in your local areas are clinics and workshops. You might be surprised to find that your local bike shop offers maintenance clinics on just the thing you have been looking to learn. Besides shops, cycling clubs have been know to offer workshops, and sometimes you do not even have to be a member to participate. Recreation departments even sponsor an occasional bicycle repair series. If you are fortunate enough to have a bicycle cooperative in your area they will most definitely have information and classes available.
School:
This age old method of learning is also available to those who aspire to become a wrench. The two most well known schools are Barnett Bicycle Institute (CO) and United Bicycle Institute (OR), and both offer bicycle repair educations and certifications. Each school offers classes to students at the novice levels as well as to those with many years of experience. The classes are anywhere from a week to two weeks long and cost between $750 and $3000. I attended Barnett’s early in my career and have to say it made a vast difference in my understanding of the way the bicycle works. The certification process is not mandatory and is generally pursued by industry professionals looking for advancement. If you can find the time and the funds to pursue going to school I highly recommend this option for getting an accelerated leap into the trade. Check out these websites for more information http://www.bbinstitute.com and http://www.bikeschool.com.
Apprenticing/Interning:
Another option for learning the tricks of the trade is to intern or apprentice under a master mechanic at a local shop. This option is a little harder to work out but can be feasible if you trade some grunt labor for your education (i.e. sweeping, cleaning, etc.). This also happens to be the way that many mechanics got their start; being the young kid hanging out at the shop doing the dirty work who all of a sudden became the indispensable employee. At the shop where I spin a wrench we just took on an apprentice and it has proven to be a symbiotic relationship. If you are going to try and pursue this option I would do some amount of self-educating before you plunge yourself elbow deep into the grease pit. Learn the basics like flat repair, basic installations (grips, bar tape, water bottles and other accessories), and maybe even chain installation so that you can present yourself as a motivated and already helpful intern.
Hopefully this has provided some useful information to those of you aspiring to be bicycle mechanics.
I wish you much luck and elbow grease,
Sara
Here are my suggestions for all aspiring bicycle mechanics:
Self-education:
This is a great way to get into bicycle mechanics and a must for any seasoned mechanic to continue sharpening their knowledge and skills. There are many different resources including books, websites, and magazines that are useful. Some books that I would recommend are Leonard Zinn’s bicycle maintenance books (both road and mountain), and Barnett’s Manual published by Barnett’s Bicycle Institute. There are many others, including one put out by Bicycling Magazine, but these are the two I am most familiar with. Manufacturers’ websites usually post technical or service instructions for components they make, which is an important resource for many repairs. Sheldon Brown’s website, http://www.sheldonbrown.com, is also a source for technical and repair information that I recommend. Almost every bicycle-specific magazine that is published today has a section that is dedicated to repairing a bicycle. Beyond giving repair advice they also offer technical sections that are a more in depth review and write up of new and changing technology. The more you read the better is what my mom always said.
Clinic/Workshops:
Other great resources to search out in your local areas are clinics and workshops. You might be surprised to find that your local bike shop offers maintenance clinics on just the thing you have been looking to learn. Besides shops, cycling clubs have been know to offer workshops, and sometimes you do not even have to be a member to participate. Recreation departments even sponsor an occasional bicycle repair series. If you are fortunate enough to have a bicycle cooperative in your area they will most definitely have information and classes available.
School:
This age old method of learning is also available to those who aspire to become a wrench. The two most well known schools are Barnett Bicycle Institute (CO) and United Bicycle Institute (OR), and both offer bicycle repair educations and certifications. Each school offers classes to students at the novice levels as well as to those with many years of experience. The classes are anywhere from a week to two weeks long and cost between $750 and $3000. I attended Barnett’s early in my career and have to say it made a vast difference in my understanding of the way the bicycle works. The certification process is not mandatory and is generally pursued by industry professionals looking for advancement. If you can find the time and the funds to pursue going to school I highly recommend this option for getting an accelerated leap into the trade. Check out these websites for more information http://www.bbinstitute.com and http://www.bikeschool.com.
Apprenticing/Interning:
Another option for learning the tricks of the trade is to intern or apprentice under a master mechanic at a local shop. This option is a little harder to work out but can be feasible if you trade some grunt labor for your education (i.e. sweeping, cleaning, etc.). This also happens to be the way that many mechanics got their start; being the young kid hanging out at the shop doing the dirty work who all of a sudden became the indispensable employee. At the shop where I spin a wrench we just took on an apprentice and it has proven to be a symbiotic relationship. If you are going to try and pursue this option I would do some amount of self-educating before you plunge yourself elbow deep into the grease pit. Learn the basics like flat repair, basic installations (grips, bar tape, water bottles and other accessories), and maybe even chain installation so that you can present yourself as a motivated and already helpful intern.
Hopefully this has provided some useful information to those of you aspiring to be bicycle mechanics.
I wish you much luck and elbow grease,
Sara
Friday, 7/10/09 at 5:18 PM
by Kelli Poindexter
by Kelli Poindexter
Mermaid Triathlon
I had the wonderful experience of racing and supporting the Mermaid Fremont Triathlon on June 7th. I’m proud as a Giant For Women council member to be partnered with such a wonderful organization. Their program and races provide something for everyone. From training clinics to bike tours to races, they offer a unique experience to the female athlete. Heidi, Marisol, Carlo and their team of volunteers put on a race that’s both supportive for the beginner and competitive for the more experienced triathlete. The sprint course was short (400m swim, 10 mile bike, and 2.5 mile run) but also challenging and fun. The bike course was three laps with several turns, a small hill, and a few feet of rough road. It was easy enough for the beginner racer, but for the more experienced it provided some challenge in cornering, sprinting the hill, and picking a line in the rough section. The bike segment was my favorite, but as a cyclist I’ll admit to being partial. The run around Quarry Lakes was beautiful and allowed a bit of escape in the scenery while transitioning my legs from biking to running.
As my second triathlon ever and my first all women triathlon, my personal race was one I won’t forget. As in my first triathlon in March, the swim segment was my biggest challenge. I can swim, but the mental factor instills panic in me. Running into the water and “fighting” for position overwhelms me, and I forget how to spot and at moments even swim. Luckily, Heidi has given me some tips for my next triathlon to overcome this fear and improve my form. I’m confident my next competitive swim will go much more smoothly. Another challenge at the Mermaid Tri is running out of the water up the grassy hill to the transition area. There is a line of spectators on each side of you cheering as you try to get your bearings. Your body is adjusting to the temperature change, different muscles being used, and uphill terrain.
As I said before, the bike segment just thrills me. To make up for my swim, I pushed hard and took chances in the corners. Seeing my husband and little girl as I rounded the corner for my final laps kept me smiling and pushing. I had so much fun it makes me giggle inside just thinking about it. Doing triathlons keeps me inspired to be a good example for my daughter.
I enjoyed the run, but wasn’t sure how much to push myself. I think I held back too much and should have run a bit faster. They had some really great volunteers on the run course. I don’t know his name, but the guy at the turn around point was comical and just made me laugh out loud. Any pain I may have been experiencing was momentarily lost and I remembered how much fun it is just to be out there participating. And the kids near the two mile marker were giving out high fives just about the time I started thinking “is this over yet, where is that finish line anyway”? Then I rounded the corner and could see the beach. As I ran onto the beach and adjusted for the sandy terrain, I was reminded of the uphill finish ahead of me. As I stepped up on the grass, all I could think was, “finish strong”, as the crowd cheered me in. You’ve got to try one of these! Check out the Mermaids at http://www.mermaidtriathlon.com
For the statistics fans, my overall place was 85/406 finishing in 1 hour and 10 minutes. In my age group, I placed 17/73, in the middle of the pack for the swim and run, but 7th on the bike (that feels good). The winner is my age and finished in 54 minutes and 21 seconds. Quite inspiring!
Kelli Poindexter
As my second triathlon ever and my first all women triathlon, my personal race was one I won’t forget. As in my first triathlon in March, the swim segment was my biggest challenge. I can swim, but the mental factor instills panic in me. Running into the water and “fighting” for position overwhelms me, and I forget how to spot and at moments even swim. Luckily, Heidi has given me some tips for my next triathlon to overcome this fear and improve my form. I’m confident my next competitive swim will go much more smoothly. Another challenge at the Mermaid Tri is running out of the water up the grassy hill to the transition area. There is a line of spectators on each side of you cheering as you try to get your bearings. Your body is adjusting to the temperature change, different muscles being used, and uphill terrain.
As I said before, the bike segment just thrills me. To make up for my swim, I pushed hard and took chances in the corners. Seeing my husband and little girl as I rounded the corner for my final laps kept me smiling and pushing. I had so much fun it makes me giggle inside just thinking about it. Doing triathlons keeps me inspired to be a good example for my daughter.
I enjoyed the run, but wasn’t sure how much to push myself. I think I held back too much and should have run a bit faster. They had some really great volunteers on the run course. I don’t know his name, but the guy at the turn around point was comical and just made me laugh out loud. Any pain I may have been experiencing was momentarily lost and I remembered how much fun it is just to be out there participating. And the kids near the two mile marker were giving out high fives just about the time I started thinking “is this over yet, where is that finish line anyway”? Then I rounded the corner and could see the beach. As I ran onto the beach and adjusted for the sandy terrain, I was reminded of the uphill finish ahead of me. As I stepped up on the grass, all I could think was, “finish strong”, as the crowd cheered me in. You’ve got to try one of these! Check out the Mermaids at http://www.mermaidtriathlon.com
For the statistics fans, my overall place was 85/406 finishing in 1 hour and 10 minutes. In my age group, I placed 17/73, in the middle of the pack for the swim and run, but 7th on the bike (that feels good). The winner is my age and finished in 54 minutes and 21 seconds. Quite inspiring!
Kelli Poindexter
Thursday, 7/2/09 at 12:53 PM
by Tara Llanes
by Tara Llanes
Big Bear vs. Whistler
What is the difference between Whistler now and Big Bear then? Wow….ALOT!! Big Bear, California has been the site of numerous races. Not only Norba Nationals, but major World Cup races, Fall Classics, and even the first ever Women’s Only Weekend. Big Bear was somewhat the epitome of mountain bike racing. They had the organization, the courses, and the spectators. Big Bear is a cool little town of about 6,200 that sits at about 6,750 feet and Team Big Bear figured out early on that to make some profit in their off-season, which was summertime, that they should start holding mountain bike races.
Big Bear was actually one of my very first mountain bike races ever! I grew up in Orange County so I guess you could say it was and still is my home mountain. The fact that so many mountain bike companies are based in Orange County or even Los Angeles means that Big Bear was where you would often go to do your testing and use a chairlift. They were some of the first to throw the hooks on the end of the chairlifts so you didn’t have to carry you’re bike on your lap to the top.
When races came to town mountain bikers took over. You could never find a spot in the parking lot and had trouble even booking a room at the local hotels it would get so packed. And don’t even get me started on getting downhill practice! Even though there were hooks on the lifts there were only two and they were quad lifts so it took some time.
The courses back then were progressive. Team Big Bear would think ahead and ask some of the riders their thoughts on how it should be. Sometimes they listened…sometimes they didn’t, but they put in the effort. The courses were long and pedally enough to hurt and yet downhill enough to really put your suspension to the test. If you won on a Big Bear course you knew you had done well.
So what’s happened? Where is the organization, the courses, and the people? Well, the mountain is still clearly there and so is the organization albeit with a lot fewer races to organize. The courses unfortunately were beginning to be a problem. The BLM or Bureau of Land Management had the opinion that we were ruining the mountain. With the amount of riders coming down the hill and the fact that we were burning in the courses with the braking and accelerating they felt that we were tearing things up. Once that started to be more and more of an issue we had less and less races up in Big Bear until we had no more. It’s so crazy to think back and know that Big Bear used to be the first race of our Norba National race season and that we would always race there to now where I can’t even think back to the last time I raced there.
In this day and age things have progressed and so many new resorts and mountains have figured things out. Now Whistler, BC is the place to be! When I say that I don’t just mean to go race, but I mean the perfect place to take the family. You can go out and ride with your kids, have sushi for dinner in the village, and the next day go to the day spa and it’s all right there at your fingertips.
The Whistler Mountain Bike Park has 46 runs and over 250 km (155 mi) of lift-serviced, downhill trails. The park has runs for every kind of rider. Beginners can cruise along banked trails through the forest. Intermediate riders can tear up twisty single-track and experts can fly down steep rock faces nasty root-strewn lines and tons of drop offs.
They really understand the different level of riders and how to cater to those needs. The park is home to three skills centers: an easy-riding green, a tight-twisting blue, and a double black with drop-offs. There's also a Biker-X racing course; jump, drop-off and slope-style parks; and a jump farm. The 8,400 sq ft Air Dome has a foam pit, resi-ramp and trampoline — the first facility of its kind in Canada.
And if you did want to race there is always the annual Crankworx Festival where you will find the best mountain bikers in the world. That’s what it’s all about these days are festivals where you can ride, spectate, and enjoy riding from all aspects. Whistler Mountain has got it figured out!
It’s about an hour and a half drive from Vancouver International Airport and there are plenty of brand new hotels or condos to stay at with some of the best restaurants to eat at after a full day of riding.
These days Whistler Mountain is the black of mountain biking where Big Bear was (at least in my opinion) back in the late nineties and there are numerous other mountain in the states that are taking notice. It is a great thing for our sport and I can only hope that it keeps growing in the way that it is fun for the whole family!!
Big Bear was actually one of my very first mountain bike races ever! I grew up in Orange County so I guess you could say it was and still is my home mountain. The fact that so many mountain bike companies are based in Orange County or even Los Angeles means that Big Bear was where you would often go to do your testing and use a chairlift. They were some of the first to throw the hooks on the end of the chairlifts so you didn’t have to carry you’re bike on your lap to the top.
When races came to town mountain bikers took over. You could never find a spot in the parking lot and had trouble even booking a room at the local hotels it would get so packed. And don’t even get me started on getting downhill practice! Even though there were hooks on the lifts there were only two and they were quad lifts so it took some time.
The courses back then were progressive. Team Big Bear would think ahead and ask some of the riders their thoughts on how it should be. Sometimes they listened…sometimes they didn’t, but they put in the effort. The courses were long and pedally enough to hurt and yet downhill enough to really put your suspension to the test. If you won on a Big Bear course you knew you had done well.
So what’s happened? Where is the organization, the courses, and the people? Well, the mountain is still clearly there and so is the organization albeit with a lot fewer races to organize. The courses unfortunately were beginning to be a problem. The BLM or Bureau of Land Management had the opinion that we were ruining the mountain. With the amount of riders coming down the hill and the fact that we were burning in the courses with the braking and accelerating they felt that we were tearing things up. Once that started to be more and more of an issue we had less and less races up in Big Bear until we had no more. It’s so crazy to think back and know that Big Bear used to be the first race of our Norba National race season and that we would always race there to now where I can’t even think back to the last time I raced there.
In this day and age things have progressed and so many new resorts and mountains have figured things out. Now Whistler, BC is the place to be! When I say that I don’t just mean to go race, but I mean the perfect place to take the family. You can go out and ride with your kids, have sushi for dinner in the village, and the next day go to the day spa and it’s all right there at your fingertips.
The Whistler Mountain Bike Park has 46 runs and over 250 km (155 mi) of lift-serviced, downhill trails. The park has runs for every kind of rider. Beginners can cruise along banked trails through the forest. Intermediate riders can tear up twisty single-track and experts can fly down steep rock faces nasty root-strewn lines and tons of drop offs.
They really understand the different level of riders and how to cater to those needs. The park is home to three skills centers: an easy-riding green, a tight-twisting blue, and a double black with drop-offs. There's also a Biker-X racing course; jump, drop-off and slope-style parks; and a jump farm. The 8,400 sq ft Air Dome has a foam pit, resi-ramp and trampoline — the first facility of its kind in Canada.
And if you did want to race there is always the annual Crankworx Festival where you will find the best mountain bikers in the world. That’s what it’s all about these days are festivals where you can ride, spectate, and enjoy riding from all aspects. Whistler Mountain has got it figured out!
It’s about an hour and a half drive from Vancouver International Airport and there are plenty of brand new hotels or condos to stay at with some of the best restaurants to eat at after a full day of riding.
These days Whistler Mountain is the black of mountain biking where Big Bear was (at least in my opinion) back in the late nineties and there are numerous other mountain in the states that are taking notice. It is a great thing for our sport and I can only hope that it keeps growing in the way that it is fun for the whole family!!
Wednesday, 6/17/09 at 1:04 PM
by Jenny Skorcz
by Jenny Skorcz
For Your Consideration: Notes About Choosing a Bike
As winter begins to recede and the warm winds of spring breathe life into daffodils and our desire to return to routine outdoor activity, thoughts of a new bike may also emerge. Shopping for a bike can be an adventure of sorts; it is certainly a multi-layered process that is both labor-intensive and fun. To help you find your perfect bike, here are a few things for your consideration.
If you are new to cycling imagine where you will ride your bike and consider the surface. Pavement and cement are compatible with skinny tires, while packed or crushed gravel will require some knobby tread and a little bit of width to the tire. An experienced rider with solid bike handling skills can ride skinny tires on packed gravel, but a new rider would probably feel safe with fat tires.
Gearing is an important consideration for someone who lives in a hilly or mountainous area. To be able to climb uphill and maintain a high cadence so my legs don’t blow up, I have three chain rings on my road bike instead of the traditional two. I live in the Rocky Mountains and need a wide range of gears to support me on this kind of cycling terrain. My town bike/commuter is a 2007 Giant Cypress W with an internal 7-speed rear hub. Around town, seven gears are manageable. When I am cycling for fitness, be it on road or trail, my preference is to have and use all the gear choices that support a highly pleasurable experience!
The weight of the bike may also be a buying factor, particularly for those gals who are going to be spending a fair amount of time pedaling uphill. Consider the lightest bike you can afford, even if it means dipping all the way down to the lint in the bottom of your pocket! My road bike weighs 16 pounds and I do not carry an ounce of regret in my body in regards to how much it cost. Pedaling uphill for 20 miles affords me the opportunity to reflect on how happy I am that my bike is so light. Although I still have to work hard to turn the cranks I am always able to finish a mountain climb with a little something left in the legs.
Bike weight is also an issue for mountain bikers, but the need for well-designed full suspension trumps weight if you live in the mountains. The most tunable suspension spring system consists of air. Look for a bike that is equipped with a suspension fork and rear shock that is air-sprung. There are two drawbacks to air springs. The first is that as an air spring is compressed it requires exponentially more force to compress it further, making it nearly impossible for a small rider to access full travel. The second drawback impacts maintenance – the rubber gaskets and o-rings that seal the system are highly vulnerable to deterioration from friction and, as a result require more frequent maintenance intervals than coil springs. Despite these drawbacks I ride air springs front and rear because for me the weight and tenability outranks the need for maintenance. Plus, the Fox fork on my Cypher can be factory-tuned to perform better for my body weight.
When you test ride, take your time. Don’t think about price or color as much as you pay attention to how the bike feels. Saddles, seat posts, and grips can be changed easily, as can tires so none of these items should be considered deal breakers. Drive train components can be changed, too, but at a significantly higher cost. If the ride feels stiff or harsh new tires are not going to change that quality. The fit and feel of the frame itself is the most important consideration because everything is built upon it. Trust your intuition – if the bike feels right, it is right for you!
Jenny
If you are new to cycling imagine where you will ride your bike and consider the surface. Pavement and cement are compatible with skinny tires, while packed or crushed gravel will require some knobby tread and a little bit of width to the tire. An experienced rider with solid bike handling skills can ride skinny tires on packed gravel, but a new rider would probably feel safe with fat tires.
Gearing is an important consideration for someone who lives in a hilly or mountainous area. To be able to climb uphill and maintain a high cadence so my legs don’t blow up, I have three chain rings on my road bike instead of the traditional two. I live in the Rocky Mountains and need a wide range of gears to support me on this kind of cycling terrain. My town bike/commuter is a 2007 Giant Cypress W with an internal 7-speed rear hub. Around town, seven gears are manageable. When I am cycling for fitness, be it on road or trail, my preference is to have and use all the gear choices that support a highly pleasurable experience!
The weight of the bike may also be a buying factor, particularly for those gals who are going to be spending a fair amount of time pedaling uphill. Consider the lightest bike you can afford, even if it means dipping all the way down to the lint in the bottom of your pocket! My road bike weighs 16 pounds and I do not carry an ounce of regret in my body in regards to how much it cost. Pedaling uphill for 20 miles affords me the opportunity to reflect on how happy I am that my bike is so light. Although I still have to work hard to turn the cranks I am always able to finish a mountain climb with a little something left in the legs.
Bike weight is also an issue for mountain bikers, but the need for well-designed full suspension trumps weight if you live in the mountains. The most tunable suspension spring system consists of air. Look for a bike that is equipped with a suspension fork and rear shock that is air-sprung. There are two drawbacks to air springs. The first is that as an air spring is compressed it requires exponentially more force to compress it further, making it nearly impossible for a small rider to access full travel. The second drawback impacts maintenance – the rubber gaskets and o-rings that seal the system are highly vulnerable to deterioration from friction and, as a result require more frequent maintenance intervals than coil springs. Despite these drawbacks I ride air springs front and rear because for me the weight and tenability outranks the need for maintenance. Plus, the Fox fork on my Cypher can be factory-tuned to perform better for my body weight.
When you test ride, take your time. Don’t think about price or color as much as you pay attention to how the bike feels. Saddles, seat posts, and grips can be changed easily, as can tires so none of these items should be considered deal breakers. Drive train components can be changed, too, but at a significantly higher cost. If the ride feels stiff or harsh new tires are not going to change that quality. The fit and feel of the frame itself is the most important consideration because everything is built upon it. Trust your intuition – if the bike feels right, it is right for you!
Jenny
Wednesday, 5/20/09 at 6:13 PM
by Mari Holden
by Mari Holden
Riding in the Wind
I was talking to a friend of mine today who was driving home from Casper, Wyoming, which is one of the windiest places on earth. Bike riding can sometimes be miserable if you are in a nonstop headwind or crosswind. He called me to tell me that some semi trucks on the road had been blown over, and we started to reminisce about a ride that I did there a few years ago.
I was in Casper for the holiday and searched out the local group ride. They had a special one planned for Thanksgiving. They were going to do a long ride from the reservoir back to town, and it was going to be a tailwind the whole way. I thought this sounded great. I love tailwinds…. Wind at the back, free speed…. Anyway, that’s what I thought until I did that ride. We were going so fast that I couldn’t even stay in the group because I hadn’t changed my gearing prior to the ride. It was insanely fast and very cool. I complained because of my gearing, but it was nothing compared to how sad I would have been to be going the other direction.
Wind in Casper is the worst I’ve ever experienced, but, there are tricks to make riding in the wind a bit easier. You have to practice these skills with friends, and then you will have the flow down for when you really need it.
The easiest thing to do is to ride in a paceline. That means that each person rides in the front for a short period of time, and everyone else is resting in the slipstream. So it is critical to know from which direction the wind is coming from. Each person in the line tries to find the best place to be out of the wind. It creates what we call an echelon in cycling. So you have to communicate-- let the person in the front know if they should move right or left. All the people in the group should be getting some kind of protection from the wind. These tactics would change in a bike race, but when riding with friends, the goal is to work as a team and get everyone to the finish, so communication is the key.
The other important thing to remember is that trying to maintain an aero position will also help. If you are comfortable, ride in the drops. You will be in a more aerodynamic position, and your center of gravity is also more stable in this position. Lean into the wind to help keep your balance, and always stay relaxed. A tense body will get moved around by the wind even more. Think of trying to get your body to cut through the air in the smallest space possible.
Wind can be miserable, but as they say “this too shall pass”, and just try to focus on the fun you will have when you get to turn a corner, or turn around to the joy of a tailwind… As long as that tailwind isn’t in Casper, Wyoming I think that you will be happy
Happy Riding…
Mari
I was in Casper for the holiday and searched out the local group ride. They had a special one planned for Thanksgiving. They were going to do a long ride from the reservoir back to town, and it was going to be a tailwind the whole way. I thought this sounded great. I love tailwinds…. Wind at the back, free speed…. Anyway, that’s what I thought until I did that ride. We were going so fast that I couldn’t even stay in the group because I hadn’t changed my gearing prior to the ride. It was insanely fast and very cool. I complained because of my gearing, but it was nothing compared to how sad I would have been to be going the other direction.
Wind in Casper is the worst I’ve ever experienced, but, there are tricks to make riding in the wind a bit easier. You have to practice these skills with friends, and then you will have the flow down for when you really need it.
The easiest thing to do is to ride in a paceline. That means that each person rides in the front for a short period of time, and everyone else is resting in the slipstream. So it is critical to know from which direction the wind is coming from. Each person in the line tries to find the best place to be out of the wind. It creates what we call an echelon in cycling. So you have to communicate-- let the person in the front know if they should move right or left. All the people in the group should be getting some kind of protection from the wind. These tactics would change in a bike race, but when riding with friends, the goal is to work as a team and get everyone to the finish, so communication is the key.
The other important thing to remember is that trying to maintain an aero position will also help. If you are comfortable, ride in the drops. You will be in a more aerodynamic position, and your center of gravity is also more stable in this position. Lean into the wind to help keep your balance, and always stay relaxed. A tense body will get moved around by the wind even more. Think of trying to get your body to cut through the air in the smallest space possible.
Wind can be miserable, but as they say “this too shall pass”, and just try to focus on the fun you will have when you get to turn a corner, or turn around to the joy of a tailwind… As long as that tailwind isn’t in Casper, Wyoming I think that you will be happy
Happy Riding…
Mari
Wednesday, 5/13/09 at 4:23 PM
by Sara Jarrell
by Sara Jarrell
Notes on Chain Grinding Issues
At some point or another in your riding career you will most likely experience the ominous chain skip. Luckily this type of problem is fixable and usually takes a close inspection of the drivetrain to be able to diagnose.
If you are out on one of your first couple of rides on a newer bike or riding a bike that has new derailleur cable and housing you could have what is known as “cable stretch”. The phenomenon of “cable stretch” is peculiar in that the cables do not actually stretch but it is instead the seating of the housing and ferrules into the cable stops that causes the cable to slack a bit. The slack in the cable causes the derailleur to come out of adjustment and results in a chain skipping issue. This problem is most often fixed by making minor adjustments to the cable tension using the barrel adjusters located on the shifters, rear derailleur, or mounted on the frames of the bicycle. For some great tips on finding the proper cable tension see Jenny Skorcz’s blog at this link Self Help Fix List.
If your bike is not new or freshly cabled and housed and your chain is skipping it could be because your cables and housing are worn out. When your housing is worn out it creates excess friction for the cable to pass through making the cable stick resulting in chain skipping. Add a dirty and/or rusty cable to this mix and you could make music from the rattling and skipping your chain is doing. This is fixed by replacing your derailleur cables and housing.
Another reason you might be experiencing a chain-skipping symptom is that your chain could have a stiff or damaged link. This type of skipping would occur in all gear combinations and would be rhythmic. A good way to investigate this issue is to use a repair stand, prop your bike up, or get a friend to hold your bike while you hand pedal the bike slowly backwards. It is easiest to see a damaged link by watching the chain travel through the rear derailleur cage when the chain is on the smallest cog of the rear cassette and the smallest front chain ring (the chain is most slack in this position). The stiff or damaged link will cause the derailleur to jump when it passes over the pulley wheels in the rear derailleur cage. If you have found the stiff link, lubricate it with chain lube, let it sit for a moment and then attempt to work the stiffness out of the link by applying lateral pressure to the link with your hands. If you have found a damaged link it is necessary to remove that link by using a chain tool and a master link. When using a master link to repair your chain use a chain tool to pop the chain pin before and after the damaged link leaving you with two inner links to reconnect using the master link. Always refer to the manufacturer's guidelines to make sure your particular chain is okay to use with your master link and that you are using each to their standards.
There are a couple of the more common reasons you could be experiencing chain skipping issues. Some other culprits are sticky free-hub bodies, damaged chain rings, a dirty drivetrain, bent or damaged rear derailleur, and a loose cassette. All of these reasons for your chain skipping are goods motivators to inspect your bike regularly and to keep your drivetrain clean and free of debris. Also having your bike checked out by a professional once or more a year, depending on how much you ride, is always a good idea to help insure a safer and smoother riding experience.
Smooth riding,
Sara
If you are out on one of your first couple of rides on a newer bike or riding a bike that has new derailleur cable and housing you could have what is known as “cable stretch”. The phenomenon of “cable stretch” is peculiar in that the cables do not actually stretch but it is instead the seating of the housing and ferrules into the cable stops that causes the cable to slack a bit. The slack in the cable causes the derailleur to come out of adjustment and results in a chain skipping issue. This problem is most often fixed by making minor adjustments to the cable tension using the barrel adjusters located on the shifters, rear derailleur, or mounted on the frames of the bicycle. For some great tips on finding the proper cable tension see Jenny Skorcz’s blog at this link Self Help Fix List.
If your bike is not new or freshly cabled and housed and your chain is skipping it could be because your cables and housing are worn out. When your housing is worn out it creates excess friction for the cable to pass through making the cable stick resulting in chain skipping. Add a dirty and/or rusty cable to this mix and you could make music from the rattling and skipping your chain is doing. This is fixed by replacing your derailleur cables and housing.
Another reason you might be experiencing a chain-skipping symptom is that your chain could have a stiff or damaged link. This type of skipping would occur in all gear combinations and would be rhythmic. A good way to investigate this issue is to use a repair stand, prop your bike up, or get a friend to hold your bike while you hand pedal the bike slowly backwards. It is easiest to see a damaged link by watching the chain travel through the rear derailleur cage when the chain is on the smallest cog of the rear cassette and the smallest front chain ring (the chain is most slack in this position). The stiff or damaged link will cause the derailleur to jump when it passes over the pulley wheels in the rear derailleur cage. If you have found the stiff link, lubricate it with chain lube, let it sit for a moment and then attempt to work the stiffness out of the link by applying lateral pressure to the link with your hands. If you have found a damaged link it is necessary to remove that link by using a chain tool and a master link. When using a master link to repair your chain use a chain tool to pop the chain pin before and after the damaged link leaving you with two inner links to reconnect using the master link. Always refer to the manufacturer's guidelines to make sure your particular chain is okay to use with your master link and that you are using each to their standards.
There are a couple of the more common reasons you could be experiencing chain skipping issues. Some other culprits are sticky free-hub bodies, damaged chain rings, a dirty drivetrain, bent or damaged rear derailleur, and a loose cassette. All of these reasons for your chain skipping are goods motivators to inspect your bike regularly and to keep your drivetrain clean and free of debris. Also having your bike checked out by a professional once or more a year, depending on how much you ride, is always a good idea to help insure a safer and smoother riding experience.
Smooth riding,
Sara
Wednesday, 5/6/09 at 4:58 PM
by Deanne Wilson
by Deanne Wilson
First Place!!! Bicycling Magazine's Editor's Choice Award!
The cream of the crop, the pick of the litter, the best thing since sliced bread... However you say it, our Giant for Women Avail Advanced 2 is tops in the “Women’s Enthusiast Road” category.
Here are a few of the editors’ reasons why: “As nicely as the Avail Advanced 2 suited our bodies, with its compact frame, women’s saddle and short-reach shifters and levers, it also matches the way many women ride. It’s built with performance-oriented components, especially the Shimano 105 group, that make us trust every part to do what we ask it to do, but the relaxed geometry and carbon frame kept us comfortable no matter how far or fast we rode.” There’s more: “…The Avail Advanced 2 proved easy to power up the hills and motor along the flats, as well as stable on the downhills, and it reacted nimbly in corners. And when we needed to shave speed or stop suddenly, the Shimano 105 brakes offered solid power. …The Giant’s frame and componentry add up to the top all-around performance.”
Superb!
Here are a few of the editors’ reasons why: “As nicely as the Avail Advanced 2 suited our bodies, with its compact frame, women’s saddle and short-reach shifters and levers, it also matches the way many women ride. It’s built with performance-oriented components, especially the Shimano 105 group, that make us trust every part to do what we ask it to do, but the relaxed geometry and carbon frame kept us comfortable no matter how far or fast we rode.” There’s more: “…The Avail Advanced 2 proved easy to power up the hills and motor along the flats, as well as stable on the downhills, and it reacted nimbly in corners. And when we needed to shave speed or stop suddenly, the Shimano 105 brakes offered solid power. …The Giant’s frame and componentry add up to the top all-around performance.”
Superb!
Wednesday, 4/29/09 at 3:13 PM
by Kelli Emmett
by Kelli Emmett
Sea Otter
Starting the weekend off with the Super D is never a bad thing. It’s a great confidence booster and usually involves some kind of fun shenanigans that can put you into a “don’t take yourself to seriously” kind of mood. This year was definitely no different and we ended up starting the race on our knees, facing the opposite direction of our bike and with your knees on the ground. This year the course was ridiculously fast and no man-eating size ruts to slow you down. Just full on fast and furious downhilling. I must say, I hit speeds that I didn’t think were possible on a mountain bike. Well, by pulling a roadie tactic of sitting on till the last hill, I was able to sprint by Rachael Lloyd over the last small climb and hold her off till the finish. I usually don’t like to race with such lame tactics but I had to makes sure to be the first rider over the last hill if I wanted to win. Sorry Rachael..
Next day was the short track, which I was excited to see on the schedule after we were told that there was no budget for it this year. It’s a great event for spectators to watch and I finally figured out how to race this event. Well, some of the time. The race is really about getting a good start and being in that front group because it typically breaks away from the rest of group. Hmmm. Well, I didn’t really get that great of a start and heard someone from the crowd say I was in 17th place on the first lap. Dang, that made for a lot of extra work that day. I felt great during the race and was able to work my way up to 6th by the end. Little Emily Batty from Trek ended up taking the win for the day with a surprise attack and Lene Byberg was able to out sprint, Catherine Pendral, for second place. I gotta say, it was great to see some new girls, not in blue, mixing things up a bit.
XC day was finally here and I was pretty motivated to get out there and redeem myself from the day before. The only problem, I hadn’t done a pre ride on the course before the race and the course was reduced from 2 laps to 1 because of the 98-degree heat. Global Warming??? Who knows?? We just got 3 feet of snow in the mountain of Colorado and heard skiing was pretty sweet.
Anyways, my original race plan was to take it easy on the first lap and get the course dialed and then make my move on the 2nd lap when everyone was tired. So, this meant I had to use my memory from last year’s race to get me through. The was exactly how I remembered it but much sandier so I was a little slower on the descents and using the climbs to make up time. Georgia took the lead about 15 minutes into the race and was able to hold on for the entire race. Very impressive… And, I tried to hang to Catherine Pendral and Lene Byberg on the climbs, so I could use them to ride behind. The course was definitely sandier this year and was not sure what sand pits lurked around each corner. But, the girls were able to gap me over the top of one of the steep climbs about 45 minutes into the race. So, for the rest of the race, I was in no mans land wondering if Willow was going to make her usual late race surge and catch up to me. Well, she definitely got close, but I was able to barely hold her off and finish 4th. It felt great to get back to the podium!!!!
Next day was the short track, which I was excited to see on the schedule after we were told that there was no budget for it this year. It’s a great event for spectators to watch and I finally figured out how to race this event. Well, some of the time. The race is really about getting a good start and being in that front group because it typically breaks away from the rest of group. Hmmm. Well, I didn’t really get that great of a start and heard someone from the crowd say I was in 17th place on the first lap. Dang, that made for a lot of extra work that day. I felt great during the race and was able to work my way up to 6th by the end. Little Emily Batty from Trek ended up taking the win for the day with a surprise attack and Lene Byberg was able to out sprint, Catherine Pendral, for second place. I gotta say, it was great to see some new girls, not in blue, mixing things up a bit.
XC day was finally here and I was pretty motivated to get out there and redeem myself from the day before. The only problem, I hadn’t done a pre ride on the course before the race and the course was reduced from 2 laps to 1 because of the 98-degree heat. Global Warming??? Who knows?? We just got 3 feet of snow in the mountain of Colorado and heard skiing was pretty sweet.
Anyways, my original race plan was to take it easy on the first lap and get the course dialed and then make my move on the 2nd lap when everyone was tired. So, this meant I had to use my memory from last year’s race to get me through. The was exactly how I remembered it but much sandier so I was a little slower on the descents and using the climbs to make up time. Georgia took the lead about 15 minutes into the race and was able to hold on for the entire race. Very impressive… And, I tried to hang to Catherine Pendral and Lene Byberg on the climbs, so I could use them to ride behind. The course was definitely sandier this year and was not sure what sand pits lurked around each corner. But, the girls were able to gap me over the top of one of the steep climbs about 45 minutes into the race. So, for the rest of the race, I was in no mans land wondering if Willow was going to make her usual late race surge and catch up to me. Well, she definitely got close, but I was able to barely hold her off and finish 4th. It felt great to get back to the podium!!!!
Tuesday, 4/28/09 at 6:19 PM
by Kelli Poindexter
by Kelli Poindexter
One Tri Down, Many More to be Conquered!
I did it! I have successfully completed my first triathlon. It was so much fun. I feel good about my results. I finished in the middle of the pack (54th out of 84 women total and 19th out of 30 in my age group) with a sprint finish.
The swim was the worst part. Thank goodness it was the first leg of the race. It was my first swim wearing a wet suit and in open water (San Francisco Bay). An entirely different environment than my training in a local heated community pool and the shock of it was evident. The water was salty and very cold. I never got use to the buoyancy of the wet suit and couldn’t find a rhythm. Keeping track of my line was difficult and women were swimming into each other constantly. It was the longest 14 minutes and 29 seconds of my life. Definitely the segment of triathlon I need to practice most. I simply just survived it.
The bike, ahh, the bike. This was my favorite part of the race. I finished the 12 miles in 40 minutes on my Giant Avail Advanced 1. The bike performed perfectly and my legs felt good, although my feet were still frozen from the swim. I could probably improve my results with a smoother transition from the swim and pushing a bit harder. I wasn’t sure how much to reserve for the run so I just found a nice pace in my big ring and completed the three loops. I forgot my sunglasses in transition and that was a bummer.
Transition from the bike to the run went pretty well. I switched into my running shoes and headed out to the course. My legs were a little wobbly but fell into place about a half mile into the run. At the first mile, I found a comfortable pace. The course was an out and back design and at the turn around point I kicked up my pace. I was focused on a woman who had passed me early in the run, but whom I always kept in my sight. I was able to pass her about 900 meters before the finish and at 700 meters I picked up my pace again. I was feeling pretty good, but ready to be done. I had the finish in my sights when I heard a spectator yell, “ooh sprint finish.” This was followed immediately by foot steps behind me and I knew I had to put it all out there to the finish. I did it! I just edged her out and won the sprint. I found that competitive spirit that I was wondering if I had in me. The 5K run took me 30 minutes with a total race time of one hour and thirty one minutes. I felt good finishing only 12 minutes behind my experienced tri friend on my first try. There’s room to improve and I plan to do just that over the next ten weeks of training until my next sprint triathlon.
Kelli Poindexter
The swim was the worst part. Thank goodness it was the first leg of the race. It was my first swim wearing a wet suit and in open water (San Francisco Bay). An entirely different environment than my training in a local heated community pool and the shock of it was evident. The water was salty and very cold. I never got use to the buoyancy of the wet suit and couldn’t find a rhythm. Keeping track of my line was difficult and women were swimming into each other constantly. It was the longest 14 minutes and 29 seconds of my life. Definitely the segment of triathlon I need to practice most. I simply just survived it.
The bike, ahh, the bike. This was my favorite part of the race. I finished the 12 miles in 40 minutes on my Giant Avail Advanced 1. The bike performed perfectly and my legs felt good, although my feet were still frozen from the swim. I could probably improve my results with a smoother transition from the swim and pushing a bit harder. I wasn’t sure how much to reserve for the run so I just found a nice pace in my big ring and completed the three loops. I forgot my sunglasses in transition and that was a bummer.
Transition from the bike to the run went pretty well. I switched into my running shoes and headed out to the course. My legs were a little wobbly but fell into place about a half mile into the run. At the first mile, I found a comfortable pace. The course was an out and back design and at the turn around point I kicked up my pace. I was focused on a woman who had passed me early in the run, but whom I always kept in my sight. I was able to pass her about 900 meters before the finish and at 700 meters I picked up my pace again. I was feeling pretty good, but ready to be done. I had the finish in my sights when I heard a spectator yell, “ooh sprint finish.” This was followed immediately by foot steps behind me and I knew I had to put it all out there to the finish. I did it! I just edged her out and won the sprint. I found that competitive spirit that I was wondering if I had in me. The 5K run took me 30 minutes with a total race time of one hour and thirty one minutes. I felt good finishing only 12 minutes behind my experienced tri friend on my first try. There’s room to improve and I plan to do just that over the next ten weeks of training until my next sprint triathlon.
Kelli Poindexter
Tuesday, 4/14/09 at 6:24 PM
by Deanne Wilson
by Deanne Wilson
2009 Ride and Retreat Camps
June 5-7, 2009Need a little R n’ R? How about a weekend of road or mountain biking (your pick!) with some of the best instructors in the world? And then quite a bit of retreating, breathing the fresh air and seeing the sights of the Northstar at Tahoe resort?
It’s a women’s only weekend away, with women who love to ride! You’ll wake up to morning yoga, then spend the day learning and riding, with plenty of time to see the sights of Lake Tahoe. Join Giant for Women and first class athletes from mountain biking champion Tara Llanes to road Olympian Mari Holden for a two day weekend of skills sessions, great riding, friendship, and relaxation.
Retreat dates:
ROAD (1 session): From Friday June 5th to Sunday June 7th
MOUNTAIN (2 sessions): Friday July 10th to Sunday July 12th
And, Friday August 14th to Sunday August 16th
Cost for two nights’ lodging, food, instruction, bike rental*, group activities, and lift tickets is $500**.
To register, go to active.com, search “Giant for Women Ride and Retreat”
For more information or details, contact us at
* Participants must bring their own bikes. Bike rentals may be possible for the Mountain sessions only.
** Participants must arrange and pay for their own travel to and from the resort.
It’s a women’s only weekend away, with women who love to ride! You’ll wake up to morning yoga, then spend the day learning and riding, with plenty of time to see the sights of Lake Tahoe. Join Giant for Women and first class athletes from mountain biking champion Tara Llanes to road Olympian Mari Holden for a two day weekend of skills sessions, great riding, friendship, and relaxation.
Retreat dates:
ROAD (1 session): From Friday June 5th to Sunday June 7th
MOUNTAIN (2 sessions): Friday July 10th to Sunday July 12th
And, Friday August 14th to Sunday August 16th
Cost for two nights’ lodging, food, instruction, bike rental*, group activities, and lift tickets is $500**.
To register, go to active.com, search “Giant for Women Ride and Retreat”
For more information or details, contact us at
* Participants must bring their own bikes. Bike rentals may be possible for the Mountain sessions only.
** Participants must arrange and pay for their own travel to and from the resort.
Friday, 4/10/09 at 5:16 PM
by Tara Llanes
by Tara Llanes
Balance
Balance defined in the dictionary is: A weighing device, especially one consisting of a rigid beam horizontally suspended by a low-friction support at its center, with identical weighing pans hung at either end, one of which holds an unknown weight while the effective weight in the other is increased by known amounts until the beam is level and motionless. Okay that definition was just ridiculous and now I’m totally confused. So we’re going with this one instead: A harmonious or satisfying arrangement or proportion of parts or elements, as in a design. Yep, that’s much better.
Balance is such an important part of each of our lives and can make or break you. Some people have to balance work and getting home in time to feed the dog. Others have two kids, a mortgage, and a leak in the downstairs bathroom. And then some might have the luxury of having only to think about how they’ll get there next meal because their only concern is searching the worlds' most epic ride.
No matter who you are and where you live it is imperative to find that balance between exercise and work, kids, school, relationships, friendships, and even sometimes re-roofing the house. For me it was riding my bike that always gave me that balance. That balance between the stresses of my everyday struggles and the amazing peace I felt when my legs were dancing on the pedals and my music pumping through my veins. Nothing else mattered as soon as I hit the trail. Not even if I’d had a totally crap day and was fuming even as I was putting on my riding kit. As soon as my leg flew over my bike it was like an entirely different day. Sometimes I would just ride by myself and just flow through the single-track. I was relaxed and it really helped me find that balance in my life. I was out of that grind, out of that stress, and instead in the present and there are no worries.
I know I’m painting this fantastic picture and as soon as you get on your bike life is like a fairy tale and you’ve just won the lottery, but in a way I think it should feel like that. Everybody needs to have that one thing that they do to get away from their daily grind. Biking, walking, running, kayaking, playing hockey, racquetball, swimming, etc. Whatever it takes to get your mind off of your day. You see exercise releases endorphins and when those endorphins are released you feel energized so the more you can break up your day and do something that gets your heartbeat going the better you are going to feel.
So what I meant earlier about finding the balance between your work, kids, relationships, etc., was that you need to balance taking care of YOU. If you don’t’ take care of yourself first you will drive yourself mad trying to take care of everybody else. You need to escape into something. Something that makes you feel energized and fantastic. Let your husband watch the kids for 30-45 minutes and go running. Or take 20 minutes during your workday to walk around the building three times to get that heart pumping. That is the important part. Staying healthy and feeling great about yourself.
You can always find a balance, but sometimes it can be hard to find behind our fast paced lives. Make life happen on your terms and enjoy it!
Tara
Balance is such an important part of each of our lives and can make or break you. Some people have to balance work and getting home in time to feed the dog. Others have two kids, a mortgage, and a leak in the downstairs bathroom. And then some might have the luxury of having only to think about how they’ll get there next meal because their only concern is searching the worlds' most epic ride.
No matter who you are and where you live it is imperative to find that balance between exercise and work, kids, school, relationships, friendships, and even sometimes re-roofing the house. For me it was riding my bike that always gave me that balance. That balance between the stresses of my everyday struggles and the amazing peace I felt when my legs were dancing on the pedals and my music pumping through my veins. Nothing else mattered as soon as I hit the trail. Not even if I’d had a totally crap day and was fuming even as I was putting on my riding kit. As soon as my leg flew over my bike it was like an entirely different day. Sometimes I would just ride by myself and just flow through the single-track. I was relaxed and it really helped me find that balance in my life. I was out of that grind, out of that stress, and instead in the present and there are no worries.
I know I’m painting this fantastic picture and as soon as you get on your bike life is like a fairy tale and you’ve just won the lottery, but in a way I think it should feel like that. Everybody needs to have that one thing that they do to get away from their daily grind. Biking, walking, running, kayaking, playing hockey, racquetball, swimming, etc. Whatever it takes to get your mind off of your day. You see exercise releases endorphins and when those endorphins are released you feel energized so the more you can break up your day and do something that gets your heartbeat going the better you are going to feel.
So what I meant earlier about finding the balance between your work, kids, relationships, etc., was that you need to balance taking care of YOU. If you don’t’ take care of yourself first you will drive yourself mad trying to take care of everybody else. You need to escape into something. Something that makes you feel energized and fantastic. Let your husband watch the kids for 30-45 minutes and go running. Or take 20 minutes during your workday to walk around the building three times to get that heart pumping. That is the important part. Staying healthy and feeling great about yourself.
You can always find a balance, but sometimes it can be hard to find behind our fast paced lives. Make life happen on your terms and enjoy it!
Tara
Friday, 4/3/09 at 4:46 PM
by Jenny Skorcz
by Jenny Skorcz
Breathing Workout
In one of her previous blogs, Mari Holden provided readers an excellent indoor training workout. In addition to working your legs and heart, consider improving the strength of your lungs. Although we all breathe naturally no matter what we are doing, there are ways a person can actually exercise the intercostal muscles involved with respiration and increase lung capacity and improve the quality of the breath.
Pranayama is the yoga of breathing. For centuries, various pranayama breathing techniques have helped people to cure themselves of respiratory ailments, such as asthma. If you suffer from exercise induced asthma, occasionally find yourself gasping for air during a ride, have a tendency to hold your breath, or notice it takes a long time to recover after a long climb the following exercises are precisely what you need.
Breath as the foundation for focus
Lay on your mat, head resting on a yoga block, knees bent, feet flat, and place your left hand on your diaphragm. Spread the fingers of your right hand apart then bring your middle and ring fingers together. Use your thumb to block your right nostril and inhale through the left. Place your middle/ring fingers on the left nostril and exhale through the right nostril. Inhale through the right nostril, then block it with the thumb and exhale through the left. Inhale through the left nostril then block it with the middle/ring fingers and exhale right. Repeat pattern for 10-20 breath cycles.
Directing the breath
Lay on the mat as previously directed. Place right hand on chest and leave the left hand on the diaphragm. Think of the Thoracic cavity as having a bottom, middle, and top. We’ll call the bottom of the lungs area #1, the middle #2, and the base of the throat area #3. Inhale through the nose and fill the lungs 1-2-3, then exhale through a relaxed, open mouth 3-2-1. Repeat several times and return to normal breathing for a few cycles.
Next, switch the exhalation pattern to 1-2-3, beginning the exhalation from the bottom of the lungs and finish at the base of the throat. Breath this way for several minutes, then release the breath back to its normal rhythm.
Return to the 1-2-3/3-2-1 pattern of breathing and match the duration of the inhalation to the exhalation. After several cycles, integrate a one second pause between the inhalation and the exhalation. Do not freeze and choke off the breath. Think of the pause as being light and relaxed. Release the breath after 5 cycles.
Now eliminate the pause between the inhalation and exhalation and instead make the exhalation last one second longer than the inhalation. There is no pause between exhale and inhale, just more time allowed for the exhalation. As you begin to inhale try not to gulp for air - regulate the intake and keep it as smooth as possible. Release the breath after several cycles and return to your normal breathing pattern.
On the bike
With your bike mounted to a trainer, find your position on the bike by pedaling for a few minutes. Come to a stop without adjusting your posture and begin to direct the breath in the 1-2-3/3-2-1 pattern. After several repetitions, begin pedaling and try to stay with the breathing pattern. Pedal at the highest cadence that will allow you to continue breathing with control. After a few minutes have passed, pedal a little bit faster and observe what happens to your breathing. See if you can reclaim the control even when you are pedaling at a more strenuous pace. If you cannot get back to the controlled breath, slow down the cadence, get the breath back, then speed up the cadence again.
Breath-focused interval workout
• 5-10 minutes warm up, with 1-2-3/3-2-1 breathing pattern
• Five 100-120rpm one-minute intervals with 1-2 minute rest period in between each interval using the 1-2-3/1-2-3 breathing pattern
• 5-10 minute cool down spin and incorporate the longer exhalation breath pattern, releasing the breath to normal periodically during the spin
Jenny
Pranayama is the yoga of breathing. For centuries, various pranayama breathing techniques have helped people to cure themselves of respiratory ailments, such as asthma. If you suffer from exercise induced asthma, occasionally find yourself gasping for air during a ride, have a tendency to hold your breath, or notice it takes a long time to recover after a long climb the following exercises are precisely what you need.
Breath as the foundation for focus
Lay on your mat, head resting on a yoga block, knees bent, feet flat, and place your left hand on your diaphragm. Spread the fingers of your right hand apart then bring your middle and ring fingers together. Use your thumb to block your right nostril and inhale through the left. Place your middle/ring fingers on the left nostril and exhale through the right nostril. Inhale through the right nostril, then block it with the thumb and exhale through the left. Inhale through the left nostril then block it with the middle/ring fingers and exhale right. Repeat pattern for 10-20 breath cycles.
Directing the breath
Lay on the mat as previously directed. Place right hand on chest and leave the left hand on the diaphragm. Think of the Thoracic cavity as having a bottom, middle, and top. We’ll call the bottom of the lungs area #1, the middle #2, and the base of the throat area #3. Inhale through the nose and fill the lungs 1-2-3, then exhale through a relaxed, open mouth 3-2-1. Repeat several times and return to normal breathing for a few cycles.
Next, switch the exhalation pattern to 1-2-3, beginning the exhalation from the bottom of the lungs and finish at the base of the throat. Breath this way for several minutes, then release the breath back to its normal rhythm.
Return to the 1-2-3/3-2-1 pattern of breathing and match the duration of the inhalation to the exhalation. After several cycles, integrate a one second pause between the inhalation and the exhalation. Do not freeze and choke off the breath. Think of the pause as being light and relaxed. Release the breath after 5 cycles.
Now eliminate the pause between the inhalation and exhalation and instead make the exhalation last one second longer than the inhalation. There is no pause between exhale and inhale, just more time allowed for the exhalation. As you begin to inhale try not to gulp for air - regulate the intake and keep it as smooth as possible. Release the breath after several cycles and return to your normal breathing pattern.
On the bike
With your bike mounted to a trainer, find your position on the bike by pedaling for a few minutes. Come to a stop without adjusting your posture and begin to direct the breath in the 1-2-3/3-2-1 pattern. After several repetitions, begin pedaling and try to stay with the breathing pattern. Pedal at the highest cadence that will allow you to continue breathing with control. After a few minutes have passed, pedal a little bit faster and observe what happens to your breathing. See if you can reclaim the control even when you are pedaling at a more strenuous pace. If you cannot get back to the controlled breath, slow down the cadence, get the breath back, then speed up the cadence again.
Breath-focused interval workout
• 5-10 minutes warm up, with 1-2-3/3-2-1 breathing pattern
• Five 100-120rpm one-minute intervals with 1-2 minute rest period in between each interval using the 1-2-3/1-2-3 breathing pattern
• 5-10 minute cool down spin and incorporate the longer exhalation breath pattern, releasing the breath to normal periodically during the spin
Jenny
Tuesday, 3/31/09 at 4:28 PM
by Mari Holden
by Mari Holden
Makeup Tips for Cyclists!
I’ve been searching for the perfect combination of makeup that you can use while riding without finishing and looking like a clown! The great thing is that a lot of makeup has sunscreen in it, so it is actually helpful to us while we are on the bike. I like to apply a normal sunscreen with 30spf all over my face before applying any makeup. Then I use a light all day foundation (I use Estee Lauder Double Wear Light) and use it in a few key spots to cover areas that might need a some blending. Normally, I put a bit on my nose, chin and under eyes… You don’t want to get too much foundation, because when you start to sweat it tends to run a bit even though it isn’t supposed to and it tends to end up in areas like the frown lines and when mixed with dirt its not a great sight. You have to remember that you will likely sweat a lot, and that there will be dirt and salt also on your face mixing it up with your make up. Use any makeup sparingly.
I never ride with mascara. Some girls use waterproof mascara, but I don’t. I haven’t been using mascara on the bike lately. I figure my eyes are behind the glasses anyway, so its not really important. A couple years ago I did have an obsession with eyelash extensions and they were nice because you could workout and not be worried about the mascara running. But, it was a time consuming process, and I also learned that I don’t like my lashes hitting my sunglasses. I have not yet tried the new products to promote eyelash growth. Maybe that’s my next step. If you really want to do something to make your eyes stand out, than I would suggest using an eyeliner and just applying minimally.
So, now we are to my obsession. I love lip gloss. I can’t do a ride without a lipgloss in my pocket. My absolute favorite is Revlon lip gloss. It's inexpensive, has sunscreen and is a really nice consistency. Not too sticky and thick, and trust me I’ve experimented with all the expensive brands. I like a bit of sparkle, and that’s why lip gloss is my weapon of choice, but we all have our preferences. My word of caution is that if you go with a brand that is thick and sticky you will end up with all kinds of stuff sticking to your lips, and it will not be attractive. Be aware!
Anyway, so maybe I want to be Mother Nature’s assistant! Is there anything wrong with that? I’m not saying that you need to change yourself, just use what’s out there to help you accentuate your qualities. And if it doesn’t make you feel good, than don’t do it. Being comfortable in your skin is what it’s all about. We all have different ideas of what we like, and a sexy woman has a confidence that what she is showing is a reflection of herself. It doesn’t matter what other people think. If you love it then rock it and own it.
No apologies...
Mari
I never ride with mascara. Some girls use waterproof mascara, but I don’t. I haven’t been using mascara on the bike lately. I figure my eyes are behind the glasses anyway, so its not really important. A couple years ago I did have an obsession with eyelash extensions and they were nice because you could workout and not be worried about the mascara running. But, it was a time consuming process, and I also learned that I don’t like my lashes hitting my sunglasses. I have not yet tried the new products to promote eyelash growth. Maybe that’s my next step. If you really want to do something to make your eyes stand out, than I would suggest using an eyeliner and just applying minimally.
So, now we are to my obsession. I love lip gloss. I can’t do a ride without a lipgloss in my pocket. My absolute favorite is Revlon lip gloss. It's inexpensive, has sunscreen and is a really nice consistency. Not too sticky and thick, and trust me I’ve experimented with all the expensive brands. I like a bit of sparkle, and that’s why lip gloss is my weapon of choice, but we all have our preferences. My word of caution is that if you go with a brand that is thick and sticky you will end up with all kinds of stuff sticking to your lips, and it will not be attractive. Be aware!
Anyway, so maybe I want to be Mother Nature’s assistant! Is there anything wrong with that? I’m not saying that you need to change yourself, just use what’s out there to help you accentuate your qualities. And if it doesn’t make you feel good, than don’t do it. Being comfortable in your skin is what it’s all about. We all have different ideas of what we like, and a sexy woman has a confidence that what she is showing is a reflection of herself. It doesn’t matter what other people think. If you love it then rock it and own it.
No apologies...
Mari
Monday, 3/23/09 at 1:17 PM
by Sara Jarrell
by Sara Jarrell
Tips on Being a Green Cyclist
If you are reading this blog chances are that you ride a bike in some form or fashion. Cycling is by its very nature an environmentally friendly activity whether you are a seasoned commuter or a recreational weekend warrior. For whatever reason you have chosen to ride your bike as a cyclist we have a responsibility to do what we can to protect our planet and just riding is not enough. Here are some tips on ways to green up your ride:
Recycle old tubes: There are a couple of ways to recycle old rubber, which is one of the largest waste products of the cycling industry. The next time you get a flat and it is not a blow out, patch the tube. I know a patch is not a guarantee that a tube will hold air but is worth the effort as the price of tubes continues to rise. If you end up with a tube that is blown out you can cut it into strips to use as shims for computer and light mounts on bikes. A non-patchable tube can also work as one of those stretchy bands that you get from a physical therapist to help strengthen an injury, or to aid in stretching. I have also seen old tubes used as substitutes for bungee cords on bike racks, car racks, and other varied situations. Also a company called Alchemy Goods out of Seattle, WA makes cool bags, wallets, and other accessories out of recycled tubes. They have a program run through participating bike shops that collect old tubes and send them off; more information can be found on their website http://www.alchemygoods.com/. As for old tires, some areas offer rubber recycling, but you usually have to drop the tires off at a specific location and sometimes you are charged.
Use eco friendly lubes and washes: Most lubes and washes on the market for bicycles are not earth or user friendly. Pedro’s is a company that makes tools, lubes and many other bicycle related products and they do it with an environmental slant. They offer lubes as well as washes that are environmentally friendly and do not come with the “has been known to cause cancer” warnings found on many similar products. Check out http://www.pedros.com/ for more info on all their eco friendly products.
Watch what you eat: There are a lot of companies out there that make supplements of one kind or another to keep cyclists fueled and healthy. Clif Bar and Company is a company that is all about sustainability down to their core. They offer all sorts of bars, Bloks, and drinks that are made from organic and all natural ingredients. As if that was not awesome enough they offer a Wrapper Brigade recycling program. This program is aimed at keeping wrappers out of the landfills and recycles them into new eco friendly products. See this site for details on this cool program http://www.clifbar.com/soul/sustainability/. Also companies like Hammer Nutrition are making some of their supplemental gels in larger containers and selling a reusable flask to hold the gel while riding. This is also helping keep less of those pesky, hard-to-open and hold-onto-while-riding wrappers off the trails and roads we all enjoy so much.
Be a cause: As cyclist we all spend time outside whether it be on a trail or a road and we need to respect the places our wheels grace. For some this may mean joining an organization like the International Mountain Biking Association (http://www.imba.com/) and spending some time working on and repairing local trails. For others it could mean picking up discarded trash along your favorite routes. The truth is that every little bit helps. To find principles for being a better outdoor enthusiast check out Leave No Trace Center for Outdoor Ethics at
http://www.lnt.org/programs/principles.php and become a member.
Carpool or Ride to Events and Races: Every time you think you have to get in your car to get to the spot where you want to ride your bike think again. Could you ride your bike to where you are going and get a better work out? If you have to drive are there people you can carpool with? This idea can be extended to the next trip to the grocery store for milk and bread, to the office, or even to an appointment. Basically every time we keep ourselves from driving not only are we choosing to help the environment we can also end up helping ourselves with a little extra exercise. Hopefully one day a family of four will only average one or less vehicles… imagine that!
These are only a couple of tips to help keep our wheels rolling in a happier and healthier equilibrium with our planet. There are many ways to contribute to this cause and finding the one that works for you is a goal for all of us for years to come.
Keep it Green!!!
Sara
Recycle old tubes: There are a couple of ways to recycle old rubber, which is one of the largest waste products of the cycling industry. The next time you get a flat and it is not a blow out, patch the tube. I know a patch is not a guarantee that a tube will hold air but is worth the effort as the price of tubes continues to rise. If you end up with a tube that is blown out you can cut it into strips to use as shims for computer and light mounts on bikes. A non-patchable tube can also work as one of those stretchy bands that you get from a physical therapist to help strengthen an injury, or to aid in stretching. I have also seen old tubes used as substitutes for bungee cords on bike racks, car racks, and other varied situations. Also a company called Alchemy Goods out of Seattle, WA makes cool bags, wallets, and other accessories out of recycled tubes. They have a program run through participating bike shops that collect old tubes and send them off; more information can be found on their website http://www.alchemygoods.com/. As for old tires, some areas offer rubber recycling, but you usually have to drop the tires off at a specific location and sometimes you are charged.
Use eco friendly lubes and washes: Most lubes and washes on the market for bicycles are not earth or user friendly. Pedro’s is a company that makes tools, lubes and many other bicycle related products and they do it with an environmental slant. They offer lubes as well as washes that are environmentally friendly and do not come with the “has been known to cause cancer” warnings found on many similar products. Check out http://www.pedros.com/ for more info on all their eco friendly products.
Watch what you eat: There are a lot of companies out there that make supplements of one kind or another to keep cyclists fueled and healthy. Clif Bar and Company is a company that is all about sustainability down to their core. They offer all sorts of bars, Bloks, and drinks that are made from organic and all natural ingredients. As if that was not awesome enough they offer a Wrapper Brigade recycling program. This program is aimed at keeping wrappers out of the landfills and recycles them into new eco friendly products. See this site for details on this cool program http://www.clifbar.com/soul/sustainability/. Also companies like Hammer Nutrition are making some of their supplemental gels in larger containers and selling a reusable flask to hold the gel while riding. This is also helping keep less of those pesky, hard-to-open and hold-onto-while-riding wrappers off the trails and roads we all enjoy so much.
Be a cause: As cyclist we all spend time outside whether it be on a trail or a road and we need to respect the places our wheels grace. For some this may mean joining an organization like the International Mountain Biking Association (http://www.imba.com/) and spending some time working on and repairing local trails. For others it could mean picking up discarded trash along your favorite routes. The truth is that every little bit helps. To find principles for being a better outdoor enthusiast check out Leave No Trace Center for Outdoor Ethics at
http://www.lnt.org/programs/principles.php and become a member.
Carpool or Ride to Events and Races: Every time you think you have to get in your car to get to the spot where you want to ride your bike think again. Could you ride your bike to where you are going and get a better work out? If you have to drive are there people you can carpool with? This idea can be extended to the next trip to the grocery store for milk and bread, to the office, or even to an appointment. Basically every time we keep ourselves from driving not only are we choosing to help the environment we can also end up helping ourselves with a little extra exercise. Hopefully one day a family of four will only average one or less vehicles… imagine that!
These are only a couple of tips to help keep our wheels rolling in a happier and healthier equilibrium with our planet. There are many ways to contribute to this cause and finding the one that works for you is a goal for all of us for years to come.
Keep it Green!!!
Sara
Wednesday, 3/4/09 at 3:35 PM
by Kelli Poindexter
by Kelli Poindexter
The First Triathlon
I’ve signed up and my training is underway for my first triathlon. I’m very excited to expand my fitness into three sports. I think I’ll always have a soft spot for my bike, but training in three sports has kept me motivated and on a tight schedule. The Stanford Treeathon is now three weeks away. It is a sprint triathlon. Distances for each sport are short; 500 yard swim, 12 mile bike ride, and a 3 mile run.
A friend helped me come up with a five week training plan. She was a huge help. I really didn’t know where to start. She has participated in several sprint triathlons and just completed her first half Ironman this past November. The condensed version of the plan is swimming twice a week, running three times a week, and biking twice a week. Each week the swimming distance increases by 200 – 400 yards. Running distances don’t increase more than a half mile for any workout over the training period up to 3.5 miles. Bike rides get to be what ever I want twice a week since that is my strongest sport. This keeps my training fun.
What I’ve learned most over my first three weeks of training is that my training schedule must be flexible. As a wife and a mom of a one year old, I need to be able to switch training days on the fly (e.g. swimming workout for running or biking). Being flexible in my workout days and times keeps me motivated and makes each workout more interesting.
I’m very excited to participate in my first triathlon. I have come to really enjoy all three sports during my training. My biggest concern is my competitive spirit or lack there of. I’ve never had a huge drive to beat other people. I’m focused on improving myself because that’s where I find the biggest challenge. But, do I lack a necessary edge to be successful? Maybe I will find something new in myself during the race, maybe the edge is there hidden somewhere. I can’t wait to find out.
Kelli
A friend helped me come up with a five week training plan. She was a huge help. I really didn’t know where to start. She has participated in several sprint triathlons and just completed her first half Ironman this past November. The condensed version of the plan is swimming twice a week, running three times a week, and biking twice a week. Each week the swimming distance increases by 200 – 400 yards. Running distances don’t increase more than a half mile for any workout over the training period up to 3.5 miles. Bike rides get to be what ever I want twice a week since that is my strongest sport. This keeps my training fun.
What I’ve learned most over my first three weeks of training is that my training schedule must be flexible. As a wife and a mom of a one year old, I need to be able to switch training days on the fly (e.g. swimming workout for running or biking). Being flexible in my workout days and times keeps me motivated and makes each workout more interesting.
I’m very excited to participate in my first triathlon. I have come to really enjoy all three sports during my training. My biggest concern is my competitive spirit or lack there of. I’ve never had a huge drive to beat other people. I’m focused on improving myself because that’s where I find the biggest challenge. But, do I lack a necessary edge to be successful? Maybe I will find something new in myself during the race, maybe the edge is there hidden somewhere. I can’t wait to find out.
Kelli
Thursday, 2/5/09 at 1:16 PM
by Tara Llanes
by Tara Llanes
Let's Talk About Rubber
Okay ladies now when I say rubber I am not being dirty, however the rubber I am talking about will get dirty. Tires are what I’m talking about and there are a wide variety of them. There didn’t used to be nearly the amount of choices when I first started compared to today. Not that I am ancient, but I think rubber companies were just in the beginning stages of figuring out how different sizes, different knobbies, and even casing would change the way the tires would feel. And these days there are a ton of different manufacturers making tires. Michelin, Kenda, Maxxis, Schwalbe, WTB, Continental, Tioga, Nokian, Hutchinson, Panaracer, and Geax and I might even be leaving out a couple. Let’s see if I can shed a little light on some of the reasons why tires are different and what you would use which tires for.
So to begin with there are many different sizes of tires. The size of the tire is measured by both the diameter and the width. So for instance I would normally run a 26x2.1 inch tire on my everyday cross-country bike. The 26 stands for the diameter of a mountain bike wheel and the 2.1 is the width in inches of the tire. There are many different widths of tires these days for just about any occasion. For cross-country riding a lot of times riders would use a 1.75, which would be considered a “skinny” tire. The point to using a skinny tire is that it is generally very light weight and as we all know in cross-country you want your bike to be as light as possible for climbing. The only other reason you would possibly want to use a 1.75-inch tire would be if you were riding around on the road and didn’t want a lot of drag. What I mean by that is that more surface area of the tire that is touching the ground the more resistance you have. So less is faster in that instance.
If I were doing say some trail riding and I was on my 5-inch Giant Cypher then I wouldn’t care so much about weight and I would want a tire that was a little wider and more stable. So maybe I would choose a 2.1-2.2 inch tire with some good knobbies that would grab into the dirt.
And then let’s say the next day I wanted to go out downhilling on my Team Giant Glory DH well then I would more than likely want a tire with a lot of width to cover more ground. I wouldn’t be concerned so much with weight since I’m going downhill and not worrying about climbing. So in that case I would probably use a 2.5-2.8 inch width of tire. A 2.8 tire is a pretty big tire, but when you’re flying down rocks and wet roots you want as much grip as you can get so the more of the rubber that is actually touching the ground the more traction you should be getting.
Alright, so I’ve given you some examples of widths of tires and when you would use them so now let me try and explain a little about knobbies. Knobbies are those knob-looking things on your tires and those are what help grip the ground. There are many different knobby patterns for different reasons. Most knobs are in some sort of square or rectangular pattern and are usually angled. The reason for them being angled is for less rolling resistance. If you had a knob that was just square and sat just like that on a tire, as the tire would roll it would actually want to slow you down. You see you want the most grip with the least rolling resistance. So now that I’ve stressed low rolling resistance another important thing to notice is how high the knobbies sit on the tire. The taller the knob the more resistance you will have and the lower the knob the less resistance. Voila! I hope I’m making sense. I know I am in my head. Hehe! Not only do you have the knobbies down the center of the tire, but you also have knobbies on the side of the tire. Those are put there so that when you go around a turn and lean your bike over you’ve got more 'grab' into the dirt. Boy those tire guys and girls thought of everything didn’t they!
Another important thing to talk about are which tires are better in wet and which are better in dry. If you take a look at the spacing between the knobbies you will notice those channels. An easy way to figure out which tires more than likely work best in dry conditions would be to make sure the knobs are spaced closer together. And if the knobs are spaced further apart that means they are better for wet and muddy conditions. If you were riding in a mud you would want the tire to be able to clear better. If the knobs are closer together the mud just packs up into the tire, but if you give it some space it has less of a chance of doing that.
I want to talk to you briefly about compounds. I don’t want to get too crazy on you, but it’s good to know these things. Traditionally you would want to run a softer compound tire on the front and a harder on the rear. The reason for that is that front tires are usually set up more for cornering traction and you want some give in the tire. The rear tire is more for climbing and braking so it’s better to have with some bite. You can always ask someone at your local bike shop which tires are harder compounds and how to tell. And also a lot of times it will say on the side of the tire if it should be used as a front or a rear tire as well as which direction they should be put on. A lot of tires are directional and are made specifically for braking or climbing.
So you see mountain bike tires have come along way and when you find the right combo for you it’s amazing how well your bike will respond to acceleration and braking. I know there are a million more things about tires that I didn’t even touch on but once you read this blog why don’t you write in and ask me some questions and I’ll so my best to answer them. It’s always a bonus when you do because then other readers learn as well.
Cheers!
Tara
So to begin with there are many different sizes of tires. The size of the tire is measured by both the diameter and the width. So for instance I would normally run a 26x2.1 inch tire on my everyday cross-country bike. The 26 stands for the diameter of a mountain bike wheel and the 2.1 is the width in inches of the tire. There are many different widths of tires these days for just about any occasion. For cross-country riding a lot of times riders would use a 1.75, which would be considered a “skinny” tire. The point to using a skinny tire is that it is generally very light weight and as we all know in cross-country you want your bike to be as light as possible for climbing. The only other reason you would possibly want to use a 1.75-inch tire would be if you were riding around on the road and didn’t want a lot of drag. What I mean by that is that more surface area of the tire that is touching the ground the more resistance you have. So less is faster in that instance.
If I were doing say some trail riding and I was on my 5-inch Giant Cypher then I wouldn’t care so much about weight and I would want a tire that was a little wider and more stable. So maybe I would choose a 2.1-2.2 inch tire with some good knobbies that would grab into the dirt.
And then let’s say the next day I wanted to go out downhilling on my Team Giant Glory DH well then I would more than likely want a tire with a lot of width to cover more ground. I wouldn’t be concerned so much with weight since I’m going downhill and not worrying about climbing. So in that case I would probably use a 2.5-2.8 inch width of tire. A 2.8 tire is a pretty big tire, but when you’re flying down rocks and wet roots you want as much grip as you can get so the more of the rubber that is actually touching the ground the more traction you should be getting.
Alright, so I’ve given you some examples of widths of tires and when you would use them so now let me try and explain a little about knobbies. Knobbies are those knob-looking things on your tires and those are what help grip the ground. There are many different knobby patterns for different reasons. Most knobs are in some sort of square or rectangular pattern and are usually angled. The reason for them being angled is for less rolling resistance. If you had a knob that was just square and sat just like that on a tire, as the tire would roll it would actually want to slow you down. You see you want the most grip with the least rolling resistance. So now that I’ve stressed low rolling resistance another important thing to notice is how high the knobbies sit on the tire. The taller the knob the more resistance you will have and the lower the knob the less resistance. Voila! I hope I’m making sense. I know I am in my head. Hehe! Not only do you have the knobbies down the center of the tire, but you also have knobbies on the side of the tire. Those are put there so that when you go around a turn and lean your bike over you’ve got more 'grab' into the dirt. Boy those tire guys and girls thought of everything didn’t they!
Another important thing to talk about are which tires are better in wet and which are better in dry. If you take a look at the spacing between the knobbies you will notice those channels. An easy way to figure out which tires more than likely work best in dry conditions would be to make sure the knobs are spaced closer together. And if the knobs are spaced further apart that means they are better for wet and muddy conditions. If you were riding in a mud you would want the tire to be able to clear better. If the knobs are closer together the mud just packs up into the tire, but if you give it some space it has less of a chance of doing that.
I want to talk to you briefly about compounds. I don’t want to get too crazy on you, but it’s good to know these things. Traditionally you would want to run a softer compound tire on the front and a harder on the rear. The reason for that is that front tires are usually set up more for cornering traction and you want some give in the tire. The rear tire is more for climbing and braking so it’s better to have with some bite. You can always ask someone at your local bike shop which tires are harder compounds and how to tell. And also a lot of times it will say on the side of the tire if it should be used as a front or a rear tire as well as which direction they should be put on. A lot of tires are directional and are made specifically for braking or climbing.
So you see mountain bike tires have come along way and when you find the right combo for you it’s amazing how well your bike will respond to acceleration and braking. I know there are a million more things about tires that I didn’t even touch on but once you read this blog why don’t you write in and ask me some questions and I’ll so my best to answer them. It’s always a bonus when you do because then other readers learn as well.
Cheers!
Tara
Tuesday, 1/27/09 at 6:20 PM
by Jenny Skorcz
by Jenny Skorcz
Long Live the Resolution!
With the arrival of the New Year, we are culturally encouraged to make a resolution. The word resolution is defined as “a formal statement, a decision”. I tend to refrain from declarations, mainly because I know that no matter what I decide to do a million external factors can arise and alter both course and outcome. I do, however, understand the benefits of reflecting on the past as a means to shape the future. What happens in this moment conditions the next and it is helpful to move through life with a modicum of mindfulness in regards to all things. In other words, don’t lose sight of the big picture.
I am nursing an old injury. As I rest this body, applying ice and heat alternately, I can see that my current condition has provided me with an ideal platform for reflection and possibly a direction for the future. This injury has reinvigorated my resolve to continue to listen to my body. For me, this means stepping back from whatever physical endeavor I am involved with and resting at the first sign of over-doing it. That “first sign” is elusive and requires a deeper connection between body and mind. There was a time when I clung fiercely to my decision to be a bike racer and my body paid for it dearly. I reached a tipping point and resolved to take better care of myself. Rather than remain in a harmful relationship with the idea that I must keep racing, I shifted my position. I decided to learn how to let go of the inclination to push, and that tending to my well being takes precedence over being competitive. My resolution still is to nurture this process.
To attain a goal, one ought to be realistic in regards to the objective. I could set my sights on competitive events, but this old injury will always be a potential obstacle. If running a marathon is my resolution, then what happens psychologically when some event occurs that makes achieving that goal impossible? Setting the intention to be healthy and making an athletic event part of that process increases the possibility for success. The same is true for those who resolve to wear a size 6 or to lose ten pounds. Many factors will impact this declaration, some that we can control such as what we eat, when, and how much and also things we cannot control, such as body type. To lose weight and keep it off, a person has to change her relationship with food and exercise; she may also need to investigate the way she views her body. A weight-lose resolution might be more effective when the goal becomes learning to prepare and eat healthy meals, to stop obsessing about a body that is wonderful the way it is right now, or to integrate an exercise routine into the weekly schedule. You may not wear a size 6, but you will look and feel better – and will have helped your resolution become reality. Be thoughtful about your resolution. Open up to the big picture and transform your resolution from statement to action to lasting change.
Happy New Year,
Jenny
I am nursing an old injury. As I rest this body, applying ice and heat alternately, I can see that my current condition has provided me with an ideal platform for reflection and possibly a direction for the future. This injury has reinvigorated my resolve to continue to listen to my body. For me, this means stepping back from whatever physical endeavor I am involved with and resting at the first sign of over-doing it. That “first sign” is elusive and requires a deeper connection between body and mind. There was a time when I clung fiercely to my decision to be a bike racer and my body paid for it dearly. I reached a tipping point and resolved to take better care of myself. Rather than remain in a harmful relationship with the idea that I must keep racing, I shifted my position. I decided to learn how to let go of the inclination to push, and that tending to my well being takes precedence over being competitive. My resolution still is to nurture this process.
To attain a goal, one ought to be realistic in regards to the objective. I could set my sights on competitive events, but this old injury will always be a potential obstacle. If running a marathon is my resolution, then what happens psychologically when some event occurs that makes achieving that goal impossible? Setting the intention to be healthy and making an athletic event part of that process increases the possibility for success. The same is true for those who resolve to wear a size 6 or to lose ten pounds. Many factors will impact this declaration, some that we can control such as what we eat, when, and how much and also things we cannot control, such as body type. To lose weight and keep it off, a person has to change her relationship with food and exercise; she may also need to investigate the way she views her body. A weight-lose resolution might be more effective when the goal becomes learning to prepare and eat healthy meals, to stop obsessing about a body that is wonderful the way it is right now, or to integrate an exercise routine into the weekly schedule. You may not wear a size 6, but you will look and feel better – and will have helped your resolution become reality. Be thoughtful about your resolution. Open up to the big picture and transform your resolution from statement to action to lasting change.
Happy New Year,
Jenny
Tuesday, 1/13/09 at 7:27 PM
by Sara Jarrell
by Sara Jarrell
Avoiding the Bite!
What do you do when Dog X drops his/her ball and takes to the two-wheeled animal that is you and your bike? There are many different methods for dealing with dogs that chase cyclists, some methods work for one dog and not for others. It is an unfortunate series of trial and error that will hopefully end this folly of Dog X’s ways. I am a cyclist and a dog lover, however I do not enjoy being chased by a dog while on my bicycle or at all for that matter. That being said I am going to recommend ways of avoidance that are hopefully the least harmful to all parties involved. I also encourage those of you who have different (and humane) methods of dealing with this issue to post them as a comment to this blog.
These methods are in no particular order and are only suggestions and have no guarantee of working. Each method also has pros and cons and I encourage you to weigh those against your particular situation to see which if any of the methods will work for you. If you choose to try any of these methods you are doing so at your own risk.
Return to the scene of the chasing after your ride and try to locate the dog’s owners and inform them of the problem and the need to rectify the situation. Leave out the threats no matter how upset you are because they tend to turn a bad situation worse.
Take treats along with you on your ride and throw them to the pursuing dogs in an effort to give him a positive distraction.
Try to out run the dog without putting yourself in harms way (i.e. on coming traffic, intersections, etc).
Squirting dog with water from bottle or squirt gun.
If you carry a frame pump waving it at the dog in order to fend off any efforts to bite while trying to avoid actually hitting the dog, which could cause further aggression.
Use a spray product that is not permanently harmful to the dog but will stop him from chasing you. These products are not pepper spray but rather a citronella blend that works and is not suppose to have lasting damage on the dog. I would check with a local pet store to find products like this.
Another resort is to involve the local police or sheriff’s department and animal control. Usually each department has certain guidelines that they have to abide by in order to be lawful and I encourage you to inquire about these guidelines by making a phone call. At the very least notifying these agencies makes them aware of the issue and can help with any future complaints or suits.
If all or any of these efforts have failed to keep Dog X at bay I hope that you are still in one piece and accident free. If not and you have been bitten by a dog that terrorizes a section of your ride make sure that the incident has been reported and dealt with in an appropriate manner. Letting situations like this go could end up worse for the next cyclist that unassumingly ventures into Dog X’s neck of the woods. It is a good idea to communicate with fellow cyclists and local bike shops in your area to let them know of any sections of road or trail where caution should be taken due to aggressive dogs. This by no means is condemning all dogs that you may meet while on your bicycle it is a note of caution for your safety and consideration should you encounter this issue.
To the Trail,
Sara
These methods are in no particular order and are only suggestions and have no guarantee of working. Each method also has pros and cons and I encourage you to weigh those against your particular situation to see which if any of the methods will work for you. If you choose to try any of these methods you are doing so at your own risk.
Return to the scene of the chasing after your ride and try to locate the dog’s owners and inform them of the problem and the need to rectify the situation. Leave out the threats no matter how upset you are because they tend to turn a bad situation worse.
Take treats along with you on your ride and throw them to the pursuing dogs in an effort to give him a positive distraction.
Try to out run the dog without putting yourself in harms way (i.e. on coming traffic, intersections, etc).
Squirting dog with water from bottle or squirt gun.
If you carry a frame pump waving it at the dog in order to fend off any efforts to bite while trying to avoid actually hitting the dog, which could cause further aggression.
Use a spray product that is not permanently harmful to the dog but will stop him from chasing you. These products are not pepper spray but rather a citronella blend that works and is not suppose to have lasting damage on the dog. I would check with a local pet store to find products like this.
Another resort is to involve the local police or sheriff’s department and animal control. Usually each department has certain guidelines that they have to abide by in order to be lawful and I encourage you to inquire about these guidelines by making a phone call. At the very least notifying these agencies makes them aware of the issue and can help with any future complaints or suits.
If all or any of these efforts have failed to keep Dog X at bay I hope that you are still in one piece and accident free. If not and you have been bitten by a dog that terrorizes a section of your ride make sure that the incident has been reported and dealt with in an appropriate manner. Letting situations like this go could end up worse for the next cyclist that unassumingly ventures into Dog X’s neck of the woods. It is a good idea to communicate with fellow cyclists and local bike shops in your area to let them know of any sections of road or trail where caution should be taken due to aggressive dogs. This by no means is condemning all dogs that you may meet while on your bicycle it is a note of caution for your safety and consideration should you encounter this issue.
To the Trail,
Sara
Thursday, 12/11/08 at 7:42 PM
by Kelli Poindexter
by Kelli Poindexter
Postpartum Weight Loss Success
This is my final note on my postpartum weight loss. First, let me just say, “I feel great”! To briefly review the goals I set back in January, “I want to lose 35 pounds, four pant sizes, be back in small size shirts, and be fitter than I was before getting pregnant”. Lofty, but doable, I thought nine months ago.
Rylie is now 13 months old. I’m seven pounds away from my pre-pregnancy weight, but I fit in my old clothes now. The pants I purchased a month before I found out I was pregnant are more comfortable than they use to be. My body feels healthier than it did before I got pregnant. I’m definitely fitter and much stronger now. The best part is I don’t jiggle as much as I use to. I’ve lost 38 of the 45 pounds I gained during pregnancy. I’m not worried about those pesky last seven. I know they’ll be gone soon enough.
So, how’d I do it? Exercise and diet. No big secret. No magic bullet. I did make some key lifestyle changes however. Specifically, consistency in my exercise routine was important. I work out with my Baby Boot Camp strength training class three days a week on average and then get in a cardio workout on the bike once or twice a week. In addition, I started running to class instead of walking. I now enjoy running, something I hated before being pregnant. I run about five miles a week now. The other key factor to the weight loss was in my diet. I reduced my portion sizes considerably. This was a challenge and took a little time to accomplish. I also reduced some of my carbohydrate intake, but mostly I changed the carbs I was eating to healthier choices (e.g. brown rice instead of white and multi-grain tortillas instead of white). I’ve also curbed my alcohol consumption.
Now that I’ve lost the weight, I’m not satisfied though. I’ve made some new goals. I have these pair of Levi jeans that I’m determined to get into again! I’m still working off the baby belly. It’s stubborn. Apparently, it takes longer when you have a c-section. It feels really good to have my old body back and improved. Fitness wise, I’ve committed to participate in a triathlon next year. And I will continue to scratch the mountain biking itch I contracted this summer.
M.I.L.F status? Well, you’ll have to ask my husband about that. All I know is that my rear end seems to be a magnet to his hands again. And that makes me smile.
Kelli
Rylie is now 13 months old. I’m seven pounds away from my pre-pregnancy weight, but I fit in my old clothes now. The pants I purchased a month before I found out I was pregnant are more comfortable than they use to be. My body feels healthier than it did before I got pregnant. I’m definitely fitter and much stronger now. The best part is I don’t jiggle as much as I use to. I’ve lost 38 of the 45 pounds I gained during pregnancy. I’m not worried about those pesky last seven. I know they’ll be gone soon enough.
So, how’d I do it? Exercise and diet. No big secret. No magic bullet. I did make some key lifestyle changes however. Specifically, consistency in my exercise routine was important. I work out with my Baby Boot Camp strength training class three days a week on average and then get in a cardio workout on the bike once or twice a week. In addition, I started running to class instead of walking. I now enjoy running, something I hated before being pregnant. I run about five miles a week now. The other key factor to the weight loss was in my diet. I reduced my portion sizes considerably. This was a challenge and took a little time to accomplish. I also reduced some of my carbohydrate intake, but mostly I changed the carbs I was eating to healthier choices (e.g. brown rice instead of white and multi-grain tortillas instead of white). I’ve also curbed my alcohol consumption.
Now that I’ve lost the weight, I’m not satisfied though. I’ve made some new goals. I have these pair of Levi jeans that I’m determined to get into again! I’m still working off the baby belly. It’s stubborn. Apparently, it takes longer when you have a c-section. It feels really good to have my old body back and improved. Fitness wise, I’ve committed to participate in a triathlon next year. And I will continue to scratch the mountain biking itch I contracted this summer.
M.I.L.F status? Well, you’ll have to ask my husband about that. All I know is that my rear end seems to be a magnet to his hands again. And that makes me smile.
Kelli
Monday, 11/24/08 at 12:12 PM
by Jenny Skorcz
by Jenny Skorcz
The Time to Make the Memories is Now...
Arriving at the junction of the Gashouse Gulch and Baldy trails, I rejoin the group of eight women I have been riding with this glorious Sunday morning in the Buffalo Creek Recreation Area. We have been out here for over two hours climbing, cornering and descending through the Pike National Forest. At times we pedal through a thick ancient forest under a canopy of mature pine trees, the earth blanketed by a dense coat of dry needles and decaying deadfall. Eight years ago, a vast section of this land burned to the ground during the Haymen fire. These trails carve across the land through hillsides exposed by the fire which are just now beginning to show signs of new life: blue-green spikes of Gamma grass, ivory Yarrow, slender red trumpets of penstemon, the pale purple flowers that are wild geranium, curl-leaf mahogany, currant, and tiny sprigs of baby pine trees. The beauty, although altered by the death of the old forest, has not been lost.
The gals are all chatting, making use of still time to get to know one another a little bit. Each of us knows at least one other and some of us were strangers until a few hours ago. I perform a silent equation in my head and compute the median age of the group is 44 years. The oldest woman has children now grown and starting their own families and the youngest has a 3-year old son who is at home with dad today so mom could ride with “the girls”. Some of the women race occasionally and all of us ride for the pleasure mountain biking can bring us. Every group of men we pass (we have yet to pass another group of all women) asks us if we race. We ride at a fairly strong pace and everyone looks super comfortable on their bike. I suppose when another rider witnesses strength in a group, a level of expertise typically associated with racing comes to mind. The reality is we are a collective of people, a temporary tribe, who share the same skills, have been riding for similar lengths of time, and who love it to the point of embracing cycling as an element integral to the quality of our existence.
A few of us sit on the ground and stretch. Two men from another group join us in the shade. One of the men is obviously fatigued. “I have to make time to ride during the week. This weekend warrior *#@~ is killing me.” We smile politely but say nothing in return. Every woman in our group has a career or runs a business or has a family; we all face the challenge of establishing a hierarchy of priorities. I think about what this man has said, about “making time” and I realize that we do not make time. Rather, time is a word that describes the flow of life. In every moment something is born, grows, peaks, fades, and dies. The cycle is always moving, never ending. In the eight years since the fire destroyed the old forest, I have been married, divorced, single, and am now deeply involved in a wonderful relationship with a terrific man. The married me died, the divorced and single versions of me were born, lived, and died, and now the newborn me is beginning to grow. In eight human years a person can go from college to job to married to parent. In geologic time, eights years is barely enough time for a pine seedling to be born and grow eight inches!
The man on the trail recognizes in his own way that time is always on the move. I think what he recognizes that he needs to prioritize his life so he can dedicate time to the things he loves and that nourish his body, mind, and heart. He knows what cycling can do for him. In a way, he is experiencing regret because he is out of shape, and he is out of shape because he is filling his time with things that take him further away from fitness and wellness. He knows he cannot reclaim the time that has passed.
We have all experienced this, I think. When I was asked to join this ride a couple days ago, my first thought was “I’m too busy. I have things I could be doing at home”. Fortunately, my good man reminded me that nothing could be more important than time spent with the girls riding our mountain bikes. Why didn’t I think of that? It took ten seconds to recognize that chores and shopping can wait – my health and happiness are more important than a clean bathroom and a stocked fridge. When death comes, I’d like to share my final breaths with the memory of forests and trails, flowers and sunshine, feeling the bike flow lightly over the earth with the sounds of friend’s whoops and laughter filling my ears. The time to make the memories is now.
Jenny
The gals are all chatting, making use of still time to get to know one another a little bit. Each of us knows at least one other and some of us were strangers until a few hours ago. I perform a silent equation in my head and compute the median age of the group is 44 years. The oldest woman has children now grown and starting their own families and the youngest has a 3-year old son who is at home with dad today so mom could ride with “the girls”. Some of the women race occasionally and all of us ride for the pleasure mountain biking can bring us. Every group of men we pass (we have yet to pass another group of all women) asks us if we race. We ride at a fairly strong pace and everyone looks super comfortable on their bike. I suppose when another rider witnesses strength in a group, a level of expertise typically associated with racing comes to mind. The reality is we are a collective of people, a temporary tribe, who share the same skills, have been riding for similar lengths of time, and who love it to the point of embracing cycling as an element integral to the quality of our existence.
A few of us sit on the ground and stretch. Two men from another group join us in the shade. One of the men is obviously fatigued. “I have to make time to ride during the week. This weekend warrior *#@~ is killing me.” We smile politely but say nothing in return. Every woman in our group has a career or runs a business or has a family; we all face the challenge of establishing a hierarchy of priorities. I think about what this man has said, about “making time” and I realize that we do not make time. Rather, time is a word that describes the flow of life. In every moment something is born, grows, peaks, fades, and dies. The cycle is always moving, never ending. In the eight years since the fire destroyed the old forest, I have been married, divorced, single, and am now deeply involved in a wonderful relationship with a terrific man. The married me died, the divorced and single versions of me were born, lived, and died, and now the newborn me is beginning to grow. In eight human years a person can go from college to job to married to parent. In geologic time, eights years is barely enough time for a pine seedling to be born and grow eight inches!
The man on the trail recognizes in his own way that time is always on the move. I think what he recognizes that he needs to prioritize his life so he can dedicate time to the things he loves and that nourish his body, mind, and heart. He knows what cycling can do for him. In a way, he is experiencing regret because he is out of shape, and he is out of shape because he is filling his time with things that take him further away from fitness and wellness. He knows he cannot reclaim the time that has passed.
We have all experienced this, I think. When I was asked to join this ride a couple days ago, my first thought was “I’m too busy. I have things I could be doing at home”. Fortunately, my good man reminded me that nothing could be more important than time spent with the girls riding our mountain bikes. Why didn’t I think of that? It took ten seconds to recognize that chores and shopping can wait – my health and happiness are more important than a clean bathroom and a stocked fridge. When death comes, I’d like to share my final breaths with the memory of forests and trails, flowers and sunshine, feeling the bike flow lightly over the earth with the sounds of friend’s whoops and laughter filling my ears. The time to make the memories is now.
Jenny
Friday, 10/31/08 at 4:15 PM
by Sara Jarrell
by Sara Jarrell
Cyclocross 101
It is autumn which means my favorite time of the year is here. I love the fall, for all its beautiful colors, more moderate temperatures and the occasional brisk morning. I also love this time of year because it is the season of bike racing that I lust after all year long – cyclocross. Yes, the crazy race where you get off and on your bike, hop over barriers and run up super muddy hills. In this series of blogs I am not only going to go over some cyclocross basics but I am going to try my hardest to convince you to give it a try.
When most people think of cyclocross they thing of skinny tire mud slinging yahoos you think it is fun to go as hard as they can for 30 to 60 minutes at a time. It is true; I would fancy the lot as such, including myself of course. In more common terms it is a cross between road and mountain biking and is often likened to a criterium in the mud with barriers. Sound like fun yet? Being a Libra I strive to find the balance in things and cyclocross is just that, the playground where roadies and mountain bikers collide. Where bike handling skills, endurance, power, and speed all come into play.
When I was about 12 or 13 my older brother enlisted in the Marine Corp. I remember looking forward to visiting him on base and getting a chance to run through the obstacle courses, I just could not get enough. Well as an adult I am still fascinated with obstacle courses and doing them as fast as I can (enter cyclocross). A cyclocross course is usually around a mile or two long and a mix of pavement, mud, gravel, sand, and barriers ranging from 14-18 inches in height. The barriers can be solo or placed a little more than a bikes length apart in groups of two to four.
Races are timed, the length of time you race depends on the category you are racing. For example cat C women are usually cat four road races with an occasional cat three newbie or a beginner mountain biker with an occasional sport newbie. The cat C women race for 30 to 45 minutes usually depending on the race promoter’s decision. If you are unsure of which category to race ask your local bike shop for advice or get involved with your local riding club, someone there should be able to help you out. If you do end up racing in a category that is above or below your level you will know after your first race.
An important tool in being successful in your cyclocross endeavors is having a bike that is suited for the conditions you will encounter. There are bikes that are categorized as cyclccross bikes; the Giant TCX is an example. Most cyclocross bikes look very similar to road bikes with drop bars, and a more narrow appearance. Where cyclocross bikes differ from road bikes is in the braking systems most commonly used, the size and tread of tires used, and the gearing. Cyclocross bikes generally come equipped with cantilever brakes, or v brakes (linear pull) similar to some mountain and hybrid bikes on the market today. These types of brakes are used because they allow clearance for a larger tire, they don’t clog with mud as easily, and they tend to have better stopping power. The size of the tire on a cross bike tends to be wider than a typical road tire, usually ranging from 700 x 28 to 34c. Tires come in a variety of tread patterns chose the one that best suits the terrain you will be riding on. Gearing of cross bikes tends to be a double or single chain ring in front and a cassette of the mountain or road variety is fine. A double chain ring set up usually consists of a larger ring of 48 or 46 teeth and a smaller ring of 38 or 36 teeth, although other combinations abound. A single ring set up has more to do with what you feel comfortable with and the type of terrain you are riding, 39 and 42 tooth rings are popular. If this sounds fun but you are not quite ready to go out and invest in a cross bike you can race on your mountain bike as long as there are no handlebar extensions pointing forward of the handlebars. Now I encourage you to digest this information, go check out some cross bikes at your local bike shop and see if you can find a local cross club or clinic and sign up. And of course stay tuned for the next blog in the series covering tips for dismounting, mounting, and carrying the bike.
Keep the rubber side down!
Sara
When most people think of cyclocross they thing of skinny tire mud slinging yahoos you think it is fun to go as hard as they can for 30 to 60 minutes at a time. It is true; I would fancy the lot as such, including myself of course. In more common terms it is a cross between road and mountain biking and is often likened to a criterium in the mud with barriers. Sound like fun yet? Being a Libra I strive to find the balance in things and cyclocross is just that, the playground where roadies and mountain bikers collide. Where bike handling skills, endurance, power, and speed all come into play.
When I was about 12 or 13 my older brother enlisted in the Marine Corp. I remember looking forward to visiting him on base and getting a chance to run through the obstacle courses, I just could not get enough. Well as an adult I am still fascinated with obstacle courses and doing them as fast as I can (enter cyclocross). A cyclocross course is usually around a mile or two long and a mix of pavement, mud, gravel, sand, and barriers ranging from 14-18 inches in height. The barriers can be solo or placed a little more than a bikes length apart in groups of two to four.
Races are timed, the length of time you race depends on the category you are racing. For example cat C women are usually cat four road races with an occasional cat three newbie or a beginner mountain biker with an occasional sport newbie. The cat C women race for 30 to 45 minutes usually depending on the race promoter’s decision. If you are unsure of which category to race ask your local bike shop for advice or get involved with your local riding club, someone there should be able to help you out. If you do end up racing in a category that is above or below your level you will know after your first race.
An important tool in being successful in your cyclocross endeavors is having a bike that is suited for the conditions you will encounter. There are bikes that are categorized as cyclccross bikes; the Giant TCX is an example. Most cyclocross bikes look very similar to road bikes with drop bars, and a more narrow appearance. Where cyclocross bikes differ from road bikes is in the braking systems most commonly used, the size and tread of tires used, and the gearing. Cyclocross bikes generally come equipped with cantilever brakes, or v brakes (linear pull) similar to some mountain and hybrid bikes on the market today. These types of brakes are used because they allow clearance for a larger tire, they don’t clog with mud as easily, and they tend to have better stopping power. The size of the tire on a cross bike tends to be wider than a typical road tire, usually ranging from 700 x 28 to 34c. Tires come in a variety of tread patterns chose the one that best suits the terrain you will be riding on. Gearing of cross bikes tends to be a double or single chain ring in front and a cassette of the mountain or road variety is fine. A double chain ring set up usually consists of a larger ring of 48 or 46 teeth and a smaller ring of 38 or 36 teeth, although other combinations abound. A single ring set up has more to do with what you feel comfortable with and the type of terrain you are riding, 39 and 42 tooth rings are popular. If this sounds fun but you are not quite ready to go out and invest in a cross bike you can race on your mountain bike as long as there are no handlebar extensions pointing forward of the handlebars. Now I encourage you to digest this information, go check out some cross bikes at your local bike shop and see if you can find a local cross club or clinic and sign up. And of course stay tuned for the next blog in the series covering tips for dismounting, mounting, and carrying the bike.
Keep the rubber side down!
Sara
Sunday, 9/14/08 at 9:56 PM
by Kelli Poindexter
by Kelli Poindexter
Adventures in the Baby's Bike Trailer
There are lots of new mom challenges out there. I’ve spent the last two months getting my daughter Rylie in the bike trailer. In a word, patience is the key.
I was very excited to get my new Giant FCR 1w this past February. I had illusions of riding miles and miles with my daughter in tow, so I had my bike built along with a brand spankin’ new bike trailer. Rylie was then 8 months old. We strolled on down to the bike shop to pick up our new wheels. Well, we didn’t just pick it right up and off we went. It took a little bit of time to get the trailer set up. We needed a different set up than the standard one and then I needed a few minutes to fit Rylie’s helmet to her head. The bike shop was a bit busy when we got there. We rolled out and Rylie was starting to get fussy. We live about 10 blocks from the bike shop. The longest 10 blocks I’ve rode in five years of living here. By the time we got to the end of the first block, she was not happy. I looked back and she seemed okay. I rode a couple more blocks. When we reached the light, she was really upset, so I pulled over, took her out and held her for a few minutes and she calmed down. She wasn’t hurt, just uncomfortable and maybe a little unsure of the bouncing. I put her back in the trailer and hurried home. Rylie was far from thrilled and took a little while to calm down after those initial 10 blocks. This first ride was traumatic for her. Clearly, I was a bit over zealous in getting the trailer so soon, and Rylie was not quite ready for the ride.
I went back to my original plan of waiting until she was 9 months old. During next month, I developed a new plan to get her ready for the trailer. We already walked all over town in the stroller. I decided I would start running and do a bit of off road strolling. This way she would get use to a bouncier ride. The other problem was the helmet always hitting the back of the seat and falling in her face. My Rylie is a cute little peewee, so she was just too scrunched up in the seat on that first ride. I needed to get her set up in the trailer so she could sit more upright and not have the helmet keep slipping in her face. Also, to get her familiar with the helmet, I kept it with her other toys and had her try it on once in while.
When she hit nine months old, we tried out the trailer again. For our second ride, we set small goals. We went the same distance, but got her more comfortable by using blankets to prop her up. I also tossed in a couple of her toys. She was a little upset initially, but settled down. The helmet still seemed to be an obstacle and kept slipping in her face. We rode to lunch and on the way back she fell asleep.
Two weeks later we set out for our third ride. This time we went about five miles round trip. I set out for a local park that had baby swings, which Rylie loves.
This time I propped her up even more so her bootie sat comfortably at the edge of the seat, a blanket under her feet, and another on the side in case she fell asleep again she would have something to prop up her head. When you use blankets to make a child more comfortable you must be sure that all safety straps still connect properly. I still included her favorite toys, and some juice. Also, I left the cover to the trailer open so she can see everything better. She is exposed to more sun this way, so I’m sure to lube her up with lots of sun screen. Too help with a better helmet fit and increase comfort, I have Rylie wear a light sweatshirt and I pull the hood up before putting her helmet on. You can also use a hat, but the sweatshirt has worked better for us so far.
A quick note on routes; I try to ride on bike trails and roads with bike lanes. It’s important to be aware of the extra width of the trailer when you ride. Also, plan your route as much as possible a head of time.
Our next ride was a test in running errands. The key here is to not have too many stops. We planned two stops. We mailed a letter and picked up a few groceries. For this ride, I was able to dial in the position of the blankets and the helmet fit. Trailer rides seem to go most successfully with a few stops/breaks. It’s nice when we have a destination that holds Rylie’s interest. She didn’t have a single protest on this fourth ride and again fell asleep on the way home. It’s great when she falls asleep and I can extend my ride a little bit longer.
Up next, my goal is to ride around the whole island, about a 10 mile ride. One final note, wear your helmet when you ride with your child, not only is it much safer, but your also a good example and it helps to get them to wear their helmet.
So in summary, to get your child/baby happy in the bike trailer, don’t start too early. Practice in your stroller on bumpier terrain. Get their fit in the trailer as comfortable as possible by using blankets to prop them up and prevent the helmet from slipping into their face. Also, use a hood or hat to make the helmet fit better and more comfortably. Set short goals initially and slowly get them warmed up to your dream of long distance riding. Be sure to bring toys and something to keep them hydrated, in addition to sunscreen. Most of all have patience and fun with your child. It doesn’t have to be a fight.
Final note, don’t give up your passion for cycling because you have a baby. Sell them on your passion and you’ll always have a riding buddy.
Kelli
I was very excited to get my new Giant FCR 1w this past February. I had illusions of riding miles and miles with my daughter in tow, so I had my bike built along with a brand spankin’ new bike trailer. Rylie was then 8 months old. We strolled on down to the bike shop to pick up our new wheels. Well, we didn’t just pick it right up and off we went. It took a little bit of time to get the trailer set up. We needed a different set up than the standard one and then I needed a few minutes to fit Rylie’s helmet to her head. The bike shop was a bit busy when we got there. We rolled out and Rylie was starting to get fussy. We live about 10 blocks from the bike shop. The longest 10 blocks I’ve rode in five years of living here. By the time we got to the end of the first block, she was not happy. I looked back and she seemed okay. I rode a couple more blocks. When we reached the light, she was really upset, so I pulled over, took her out and held her for a few minutes and she calmed down. She wasn’t hurt, just uncomfortable and maybe a little unsure of the bouncing. I put her back in the trailer and hurried home. Rylie was far from thrilled and took a little while to calm down after those initial 10 blocks. This first ride was traumatic for her. Clearly, I was a bit over zealous in getting the trailer so soon, and Rylie was not quite ready for the ride.
I went back to my original plan of waiting until she was 9 months old. During next month, I developed a new plan to get her ready for the trailer. We already walked all over town in the stroller. I decided I would start running and do a bit of off road strolling. This way she would get use to a bouncier ride. The other problem was the helmet always hitting the back of the seat and falling in her face. My Rylie is a cute little peewee, so she was just too scrunched up in the seat on that first ride. I needed to get her set up in the trailer so she could sit more upright and not have the helmet keep slipping in her face. Also, to get her familiar with the helmet, I kept it with her other toys and had her try it on once in while.
When she hit nine months old, we tried out the trailer again. For our second ride, we set small goals. We went the same distance, but got her more comfortable by using blankets to prop her up. I also tossed in a couple of her toys. She was a little upset initially, but settled down. The helmet still seemed to be an obstacle and kept slipping in her face. We rode to lunch and on the way back she fell asleep.
Two weeks later we set out for our third ride. This time we went about five miles round trip. I set out for a local park that had baby swings, which Rylie loves.
This time I propped her up even more so her bootie sat comfortably at the edge of the seat, a blanket under her feet, and another on the side in case she fell asleep again she would have something to prop up her head. When you use blankets to make a child more comfortable you must be sure that all safety straps still connect properly. I still included her favorite toys, and some juice. Also, I left the cover to the trailer open so she can see everything better. She is exposed to more sun this way, so I’m sure to lube her up with lots of sun screen. Too help with a better helmet fit and increase comfort, I have Rylie wear a light sweatshirt and I pull the hood up before putting her helmet on. You can also use a hat, but the sweatshirt has worked better for us so far.
A quick note on routes; I try to ride on bike trails and roads with bike lanes. It’s important to be aware of the extra width of the trailer when you ride. Also, plan your route as much as possible a head of time.
Our next ride was a test in running errands. The key here is to not have too many stops. We planned two stops. We mailed a letter and picked up a few groceries. For this ride, I was able to dial in the position of the blankets and the helmet fit. Trailer rides seem to go most successfully with a few stops/breaks. It’s nice when we have a destination that holds Rylie’s interest. She didn’t have a single protest on this fourth ride and again fell asleep on the way home. It’s great when she falls asleep and I can extend my ride a little bit longer.
Up next, my goal is to ride around the whole island, about a 10 mile ride. One final note, wear your helmet when you ride with your child, not only is it much safer, but your also a good example and it helps to get them to wear their helmet.
So in summary, to get your child/baby happy in the bike trailer, don’t start too early. Practice in your stroller on bumpier terrain. Get their fit in the trailer as comfortable as possible by using blankets to prop them up and prevent the helmet from slipping into their face. Also, use a hood or hat to make the helmet fit better and more comfortably. Set short goals initially and slowly get them warmed up to your dream of long distance riding. Be sure to bring toys and something to keep them hydrated, in addition to sunscreen. Most of all have patience and fun with your child. It doesn’t have to be a fight.
Final note, don’t give up your passion for cycling because you have a baby. Sell them on your passion and you’ll always have a riding buddy.
Kelli
Thursday, 9/4/08 at 5:35 PM
by Tara Llanes
by Tara Llanes
To Clip or Not to Clip...
In the world of mountain biking you’ve got plenty of choices. You’ve got hard tail bikes, front suspension bikes, and full suspension. You’ve got 1.75 tires, knobby 2.2 tires, and full on downhill 2.5-inch tires. And then you’ve got clipless pedals, flats, or clip pedals. Sometimes it seems like there are too many choices!
When I first started racing my choice of pedal was the flat pedal otherwise known as the BMX pedal. We mainly used flat pedals for slalom type racing, but since both the shoes and pedals have improved so much a lot of riders use them for downhilling as well. Flat pedals generally have a square or rectangular cage and differ in sharpness. They used to be really pointy and sharp so that your foot wouldn’t slip off, but through the years they have changed into more of a flat pedal with multiple little pins.
The shoes have changed as well. We all used to wear waffle soled Vans and the sharp cages would fit nicely into the diamond shape soles of the shoes. Throughout the years shoe companies have also worked with the different types of rubber compounds and have come up with a super gummy compound that seems to mesh better with a pedal with small pins. One company in particular is Five Ten. They are actually a company known for making rock climbing shoes, but broke into the bike business some years ago and made a very sought after flat pedal racing shoe. I’ve heard from some of the top racers on the World Cup circuit that using that combo is as good or better than clipping in.
When I came from BMX and got into mountain biking most of the riders were using clipless pedals. Now the name clipless doesn’t make a whole lot of sense at first because you figure you are actually clipping into something so it should be called a clip pedal, right? Wrong. When people first started racing and way before you could actually use SPDs and become attached to your pedal there were clips. Clips look sort of like a basket for your feet. They were attached to the pedal and you would slide your toe into them and they were meant to keep your feet on your pedal. The advantage was to keep your foot in over bumpy terrain or while climbing. It just secured your foot a bit more, but you could still get it out in case of an emergency. They looked a bit goofy though and sometimes if you took your foot out you couldn’t get it back in and the clip would then get caught underneath your pedal and drag on the ground. Not the smartest invention, but if you’re riding around in the city they work just fine.
Shimano invented the clipless otherwise known as the SPD pedal in 1988 and it has since been one of, if not the best, mountain bike invention to date. SPD stands for Shimano Pedaling Dynamics. The SPD has transformed into a very lightweight and sleek way to actually clip into your pedal so that you can use both the upward and downward strokes to your full advantage. Shimano has also perfected their SPD shoe so that it too is very lightweight, sleek in design, and ultimately molded to your foot.
Since my very first days of racing I have tried all three and I now use my SPDs for every type of riding/racing. Cross-country, downhill, slalom, and even BMX. I would encourage you to try each and everyone and see what works best for you!
Happy Trails!
tara
When I first started racing my choice of pedal was the flat pedal otherwise known as the BMX pedal. We mainly used flat pedals for slalom type racing, but since both the shoes and pedals have improved so much a lot of riders use them for downhilling as well. Flat pedals generally have a square or rectangular cage and differ in sharpness. They used to be really pointy and sharp so that your foot wouldn’t slip off, but through the years they have changed into more of a flat pedal with multiple little pins.
The shoes have changed as well. We all used to wear waffle soled Vans and the sharp cages would fit nicely into the diamond shape soles of the shoes. Throughout the years shoe companies have also worked with the different types of rubber compounds and have come up with a super gummy compound that seems to mesh better with a pedal with small pins. One company in particular is Five Ten. They are actually a company known for making rock climbing shoes, but broke into the bike business some years ago and made a very sought after flat pedal racing shoe. I’ve heard from some of the top racers on the World Cup circuit that using that combo is as good or better than clipping in.
When I came from BMX and got into mountain biking most of the riders were using clipless pedals. Now the name clipless doesn’t make a whole lot of sense at first because you figure you are actually clipping into something so it should be called a clip pedal, right? Wrong. When people first started racing and way before you could actually use SPDs and become attached to your pedal there were clips. Clips look sort of like a basket for your feet. They were attached to the pedal and you would slide your toe into them and they were meant to keep your feet on your pedal. The advantage was to keep your foot in over bumpy terrain or while climbing. It just secured your foot a bit more, but you could still get it out in case of an emergency. They looked a bit goofy though and sometimes if you took your foot out you couldn’t get it back in and the clip would then get caught underneath your pedal and drag on the ground. Not the smartest invention, but if you’re riding around in the city they work just fine.
Shimano invented the clipless otherwise known as the SPD pedal in 1988 and it has since been one of, if not the best, mountain bike invention to date. SPD stands for Shimano Pedaling Dynamics. The SPD has transformed into a very lightweight and sleek way to actually clip into your pedal so that you can use both the upward and downward strokes to your full advantage. Shimano has also perfected their SPD shoe so that it too is very lightweight, sleek in design, and ultimately molded to your foot.
Since my very first days of racing I have tried all three and I now use my SPDs for every type of riding/racing. Cross-country, downhill, slalom, and even BMX. I would encourage you to try each and everyone and see what works best for you!
Happy Trails!
tara
Tuesday, 8/19/08 at 4:41 PM
by Mari Holden
by Mari Holden
Cycling Shoe Fit
Cycling shoes and pedals can really affect your performance. When you purchase a cycling shoe and clipless pedal, you are taking a huge step to improving your efficiency and comfort while riding.
When I look for a road shoe, I look for a super stiff sole. I don’t want there to be any loss of power transfer to the pedal. When you ride in a tennis shoe, or any shoe that flexes, you are losing power. There all are different types of cycling shoes, and some have more flex than others. I would consider your goals in cycling, and then go with the most stiffness you can handle in order to accomplish your goals.
Road shoes generally have a slippery bottom on them, and there are covers that you can put over your cleats for walking around. With mountain bike shoes, they typically have more tread, and you will be able to walk around in them. The difference is that the road shoes will be stiffer, and they will generally be much lighter.
When trying on the shoe, you want it to be snug but not tight. You need to make sure that when you are standing on your bike you will not have your heel slipping out of the shoe. Most shoes have some sort of locking system where you can tighten by straps or a ratchet type system. Try out the different types and see what style feels most comfortable for you. They all work well, so see what kind feels most intuitive.
There is a huge price range of cycling shoes, and there are definitely some that have all the bells and whistles. The most important thing to remember is that any cycling shoe will be a huge improvement to a tennis shoe. Try out a few pairs and make sure that you are comfortable. Consider your socks, if you can handle your feet swelling a bit in the heat, and finally remember your goals. If you are going to be riding a lot of tours buy road shoes. If you are mainly going to mountain bike buy a more rugged mountain bike shoe. Consider a hybrid kind of shoe if you are going to be biking for transportation and will ride on the road but walk a lot.
Enjoy!
When I look for a road shoe, I look for a super stiff sole. I don’t want there to be any loss of power transfer to the pedal. When you ride in a tennis shoe, or any shoe that flexes, you are losing power. There all are different types of cycling shoes, and some have more flex than others. I would consider your goals in cycling, and then go with the most stiffness you can handle in order to accomplish your goals.
Road shoes generally have a slippery bottom on them, and there are covers that you can put over your cleats for walking around. With mountain bike shoes, they typically have more tread, and you will be able to walk around in them. The difference is that the road shoes will be stiffer, and they will generally be much lighter.
When trying on the shoe, you want it to be snug but not tight. You need to make sure that when you are standing on your bike you will not have your heel slipping out of the shoe. Most shoes have some sort of locking system where you can tighten by straps or a ratchet type system. Try out the different types and see what style feels most comfortable for you. They all work well, so see what kind feels most intuitive.
There is a huge price range of cycling shoes, and there are definitely some that have all the bells and whistles. The most important thing to remember is that any cycling shoe will be a huge improvement to a tennis shoe. Try out a few pairs and make sure that you are comfortable. Consider your socks, if you can handle your feet swelling a bit in the heat, and finally remember your goals. If you are going to be riding a lot of tours buy road shoes. If you are mainly going to mountain bike buy a more rugged mountain bike shoe. Consider a hybrid kind of shoe if you are going to be biking for transportation and will ride on the road but walk a lot.
Enjoy!
Friday, 8/15/08 at 3:56 PM
by Jenny Skorcz
by Jenny Skorcz
Event Wrap-up: She Cycles
There was a time when I experienced a sense of unease entering a bike shop. Although I was a strong rider, I did not know the first things about using a multi-tool or how to determine a good pair of shorts from a cheap pair. I had this nightmare of a vision that I would ask a simple question and suddenly find myself standing under a floodlight surrounded by a ring a wrench-wielding mechanics and smooth-legged salesmen stunned by the stupidity of the question. On a happy note, insecurity became the fuel that nourished a personal pursuit to understand these things. But how do other women cope?
When I could have used it most, I do not recall ever hearing about a workshop just for women or I might have jumped at the chance to take one. That is precisely what 50 women did when Down Wind Sports in Marquette, MI., hosted a weekend-long cycling event specifically for women. With the help of the local women’s cycling club, She Cycles, and Giant For Women, the ladies in the Marquette area were provided an opportunity to access cycling equipment, apparel, and technical information in a non-shop environment. Headquartered at a lakefront hotel, Jill and Mel from Down Wind set up a “mock shop” which they filled with causal apparel, sandals and hand bags as well as the latest in high-tech cycling and sports apparel, shoes, helmets and gloves. They also included a section with saddlebags, multi-tools, patch kits and tubes. To connect attendees with the shop, Mel gave an excellent presentation about the types of clothing available, explained the benefits of certain fabrics and when to use the item. She covered a rider’s needs from head to toe and answered many questions from wicking materials to choosing a chamois. The cash register reflected the effectiveness of her high-tech fashion show – a 40% increase in sales for the weekend. It would appear that, as soon as the women understood the relevance of many of these products there were no longer any lingering doubts regarding the necessity of cycling-specific gear.
Having women-specific demo bikes available on Saturday and Sunday during the groups rides and skills clinics allowed Jeff Stephens to drive home with an empty trailer - every women-specific demo bike he had sold during that weekend. When the demo fleet ran out, bikes continued to move the following week. What happened, you might ask? When a rider has a chance to test a bike on real terrain versus a parking lot or street a well-designed bike can sell itself. The same could be said for apparel that is made from excellent materials, is stylish and available in appealing colors. Thoughtfully constructed equipment can be an easy sell… for the experienced buyer.
But I believe there was an additional factor at play. At the hotel, the ladies gathered in a large room lined by windows, a room flooded with natural soft light. They had access to mineral water, fresh fruit, and plenty of seating. They could sit and talk or casually browse through the well-stocked mock shop. Women were available to explain bike technology, trail skills, basic maintenance, and expose the true value of pricey sport/casual garments. Mel, Jill and I found ourselves continually answering questions, demystifying information, and making solicited recommendations. The environment made the difference.
Statistically, women do most of the spending in their household, even if they are not the primary breadwinners. Women know how to shop. Am I right? So then, why don’t women gobble up every piece of women-specific equipment available through their local bike shop? Maybe it’s the environment, or lack of one that allows a female to feel comfortable. As Down Wind Sports cultivates the connections made over the weekend, women empowered by the event experience may frequent the shop; the event itself could be a threshold, a gateway for women into the world of cycling.
Jenny
When I could have used it most, I do not recall ever hearing about a workshop just for women or I might have jumped at the chance to take one. That is precisely what 50 women did when Down Wind Sports in Marquette, MI., hosted a weekend-long cycling event specifically for women. With the help of the local women’s cycling club, She Cycles, and Giant For Women, the ladies in the Marquette area were provided an opportunity to access cycling equipment, apparel, and technical information in a non-shop environment. Headquartered at a lakefront hotel, Jill and Mel from Down Wind set up a “mock shop” which they filled with causal apparel, sandals and hand bags as well as the latest in high-tech cycling and sports apparel, shoes, helmets and gloves. They also included a section with saddlebags, multi-tools, patch kits and tubes. To connect attendees with the shop, Mel gave an excellent presentation about the types of clothing available, explained the benefits of certain fabrics and when to use the item. She covered a rider’s needs from head to toe and answered many questions from wicking materials to choosing a chamois. The cash register reflected the effectiveness of her high-tech fashion show – a 40% increase in sales for the weekend. It would appear that, as soon as the women understood the relevance of many of these products there were no longer any lingering doubts regarding the necessity of cycling-specific gear.
Having women-specific demo bikes available on Saturday and Sunday during the groups rides and skills clinics allowed Jeff Stephens to drive home with an empty trailer - every women-specific demo bike he had sold during that weekend. When the demo fleet ran out, bikes continued to move the following week. What happened, you might ask? When a rider has a chance to test a bike on real terrain versus a parking lot or street a well-designed bike can sell itself. The same could be said for apparel that is made from excellent materials, is stylish and available in appealing colors. Thoughtfully constructed equipment can be an easy sell… for the experienced buyer.
But I believe there was an additional factor at play. At the hotel, the ladies gathered in a large room lined by windows, a room flooded with natural soft light. They had access to mineral water, fresh fruit, and plenty of seating. They could sit and talk or casually browse through the well-stocked mock shop. Women were available to explain bike technology, trail skills, basic maintenance, and expose the true value of pricey sport/casual garments. Mel, Jill and I found ourselves continually answering questions, demystifying information, and making solicited recommendations. The environment made the difference.
Statistically, women do most of the spending in their household, even if they are not the primary breadwinners. Women know how to shop. Am I right? So then, why don’t women gobble up every piece of women-specific equipment available through their local bike shop? Maybe it’s the environment, or lack of one that allows a female to feel comfortable. As Down Wind Sports cultivates the connections made over the weekend, women empowered by the event experience may frequent the shop; the event itself could be a threshold, a gateway for women into the world of cycling.
Jenny
Friday, 8/1/08 at 12:14 PM
by Sara Jarrell
by Sara Jarrell
Ugh, Humidity... How to Ride in the Heat
Recently I moved from the Bay Area of California back to the mountains of North Carolina where I grew up. I was very excited about this move for a couple of reasons, one being that the riding, mountain and road, in Western North Carolina has always held a special place in my heart. I longed for the lush spring, green summer, colorful fall, and mild winters of my childhood that kept me outside and on two wheels. In all of my recollections of amazing trails and after school cycling sessions, how I was able to block out the crazy hot and humid weather that is prevalent back in the southeast is beyond me. So now that I am back and have been all but slapped in the face with a nice dose of humid ninety plus degree weather I have been trying to remember for the life of me how I survived spending almost every possible waking moment outside as a kid. Plowing through the recesses of my brain on one of my more recent rides I kept trying to uncover the secret and continually came up empty, just like my water bottles on this excruciatingly hot day. After a lot of trial and error trying to adjust to the humidity I have decided to share with you a couple of basics I have learned for riding in crazy hot weather.
The number one defense you have against dehydration in any weather, especially hot, is hydration. The usual amount of water you should consume on the bike is about one sixteen ounce bottle per hour and in hot weather that can up to quadruple depending on your body weight and how much water you lose on a given ride. Not only do you need to hydrate while on a ride but it is just as important to drink water before and after your ride. Drinking before to make sure that you are not starting your ride behind the eight ball and after to continue replacement of the water that you lost. Figuring out how much weight in water you are trying to replace upon completion of a ride can be done by weighing yourself before and after your ride. If you weigh less after you ride drink up and if you weigh more drink less to avoid over hydration. On shorter, easier rides of an hour or less I usually take just water and on longer more intense rides I will take water and an electrolyte replacement drink. This is just an example of what works for me and I encourage you to find out what works best for you.
Another basic tip for riding in hot weather is to try and time your rides during the cooler times of the day, like early mornings or later afternoons. Be sure that you take your lights with you when riding during these times because visibility can be tricky. I know that changing around your training schedule can be tough when you have a lot of other things on your plate but finding alternatives to doing intervals in the midday sun will keep you healthy and on your bike. If changing around your schedule is not possible and suffering in the sweltering heat is cramping your training it maybe worth considering getting an indoor trainer as an alternative. I would also recommend seeing if there are any local spin classes available through your local bike shops or gyms during the hot months. This would be a good idea for those cyclists who live in areas that have harsh winters as well. Whether it is cold or hot extremes in temperature that you are trying to avoid, cross training with other activities more suited for the weather at hand can be a good way to complement your cycling experience. Like swimming in the summer and skiing in the winter. Just remember to drink water whether you are swimming, skiing, or cycling.
Water please,
Sara
The number one defense you have against dehydration in any weather, especially hot, is hydration. The usual amount of water you should consume on the bike is about one sixteen ounce bottle per hour and in hot weather that can up to quadruple depending on your body weight and how much water you lose on a given ride. Not only do you need to hydrate while on a ride but it is just as important to drink water before and after your ride. Drinking before to make sure that you are not starting your ride behind the eight ball and after to continue replacement of the water that you lost. Figuring out how much weight in water you are trying to replace upon completion of a ride can be done by weighing yourself before and after your ride. If you weigh less after you ride drink up and if you weigh more drink less to avoid over hydration. On shorter, easier rides of an hour or less I usually take just water and on longer more intense rides I will take water and an electrolyte replacement drink. This is just an example of what works for me and I encourage you to find out what works best for you.
Another basic tip for riding in hot weather is to try and time your rides during the cooler times of the day, like early mornings or later afternoons. Be sure that you take your lights with you when riding during these times because visibility can be tricky. I know that changing around your training schedule can be tough when you have a lot of other things on your plate but finding alternatives to doing intervals in the midday sun will keep you healthy and on your bike. If changing around your schedule is not possible and suffering in the sweltering heat is cramping your training it maybe worth considering getting an indoor trainer as an alternative. I would also recommend seeing if there are any local spin classes available through your local bike shops or gyms during the hot months. This would be a good idea for those cyclists who live in areas that have harsh winters as well. Whether it is cold or hot extremes in temperature that you are trying to avoid, cross training with other activities more suited for the weather at hand can be a good way to complement your cycling experience. Like swimming in the summer and skiing in the winter. Just remember to drink water whether you are swimming, skiing, or cycling.
Water please,
Sara
Tuesday, 7/15/08 at 5:22 PM
by Deanne Wilson
by Deanne Wilson
Ride and Retreat: Giant for Women Weekend Clinic
Need a little R n’ R? How about a weekend of riding, road or mountain (your pick!) with some of the best instructors in the world? And then quite a bit of retreat-ing, breathing the fresh air and seeing the sights of the Northstar at Tahoe resort?
Join Giant for Women and our Ride Society Leaders including mountain biking champion Tara Llanes and road Olympian Mari Holden for a two day weekend of skills sessions, great riding, friendship, and relaxation.
The 2008 Ride and Retreat is open to beginners and intermediate riders.
Cost for two nights’ lodging, food, instruction, bike demos, group activities, and lift tickets is $400. Please contact us at for further details and information.
GFW_clinic03.pdf
Join Giant for Women and our Ride Society Leaders including mountain biking champion Tara Llanes and road Olympian Mari Holden for a two day weekend of skills sessions, great riding, friendship, and relaxation.
The 2008 Ride and Retreat is open to beginners and intermediate riders.
Cost for two nights’ lodging, food, instruction, bike demos, group activities, and lift tickets is $400. Please contact us at for further details and information.
GFW_clinic03.pdf
Wednesday, 7/9/08 at 5:31 PM
by Jenny Skorcz
by Jenny Skorcz
Self-Help Fix List
There are so many things that can go right on a ride – blue sky and sunshine, a tail wind, a friend to share the experience with, and feeling good from the inside. We should always take a moment to notice when nothing is going wrong! But, when something does go wrong you may find that the pleasure you were after waits just around the corner from a quick fix.
The following list, comprised of common mechanical issues, details what has happened and why, as well as how to solve the problem. The list is meant to be fun and informative, not intimidating or a source of stress. You can successfully fix these minor mishaps and save yourself! That said, prevention is the best form of medicine; make sure to have your bike professionally tuned at the beginning of the season to avoid a more serious mechanical problem.
1. Chain rattles on rear cog after shift (or rattles and won’t shift)
The cable running from the shifter to the derailleur must be properly tensioned. Inside the shifter, the cable winds around a plastic spool; each click rotates the spool a few degrees and tightens the cable so the derailleur will move and shift the chain to the next cog. If the chain fails to move with a click of the shifter (or rattles after the shift), stand behind the bike and look at the location of the upper derailleur pulley relative to the cog. If the pulley is in between two cogs or is not centered underneath one cog, turn the barrel adjuster counter clockwise. Watch the derailleur move while turning and stop when the pulley is centered.
TOOLS: keen powers of observation, thumb & index finger
2. Chain falls off to inside or outside of the chain ring
The front derailleur limit screw prevents the chain from falling off to the inside. There are two screws on the top of the derailleur – one for the inner chain ring or LOW gear and one for the outer chain ring or HIGH gear. If the chain falls off occasionally, the appropriate limit screw should be tightened ¼ turn clockwise. If the chain falls off regularly the front derailleur needs to be realigned & adjusted professionally.
TOOLS: Phillips screw driver
3. Chain rubs on the front derailleur
The limit screws prevent the chain from being thrown off the chain rings and the cable tension eliminates rub. When the chain rubs in the LOW gear, turn the barrel adjuster on the shifter ½ turn clockwise. Turn the barrel adjuster ½ turn counter clockwise if the chain rubs the derailleur in HIGH gear.
TOOLS: fingers & thumb
4. Chain breaks
There are (at least) three reasons a chain breaks:
1. Rider shifted gears while pedaling hard and ripped the rivet from the chain plate ( this happened to me many times when I was a new mountain biker who did not know it was best to shift before the steepest part of a climb, not during).
2. Chain rivet was not pressed into plate completely.
3. Chain plate was damaged during rivet installation.
Although it is recommended that you carry a chain tool in the saddlebag, you should also carry a Master Link for repair. Use the chain tool to remove the damaged bit of chain and reconnect the chain using the Master Link.
The Master Link attaches to the “female” ends of the chain. This means you must have the part of the chain link that is a hole available at each end of the chain. The male end of a chain link contains the rivet – go figure!
To use the chain tool, lay the chain in the cradle of the tool and align the rivet in the handle with the rivet you intend to push through the plate. Making sure the chain remains flat in the cradle, turn the handle and push the pin all the way out of the chain. If necessary, repeat process on other end of chain so you end up with holes on each end.
Take the Master Link and slip one rivet/plate into the outside face at one end of the chain and through the inside face at the other. Overlap the Master Link plates, align the rivets with the holes in the plates and pull the ends of the chain away from each other.
TOOLS: Shimano hyper glide chain tool, Master Link
5. Brake pad rubs tire or rim
A problem potentially resulting from incorrect wheel installation.
If wheel appears to be correctly installed, use a Phillips screw driver to tighten (clockwise) caliper centering screw located on side of brake. Always tighten the side where the pad is rubbing.
If pads are centered to rim but one pad seems out of alignment, brake pad may have been bumped with enough force during wheel installation to cause it to move. Using a 5mm Allen wrench, loosen brake pad mounting nut a tiny bit and lower pad until it is just below the top edge of the rim brake surface. Hold the pad firmly with fingers while securing nut so pad does not twist with the wrench.
TOOLS: Phillips screw driver, 5mm Allen wrench
6. Tire damaged by sharp object
When the tire is cut all the way through, something must be installed between the inside of the tire and the outside of the inner tube; even a hole the size of a pencil tip is large enough for the inner tube to push through the tire. Park Tool makes self-adhesive tire patches, which are easy to apply and quite durable. Simply clean the damaged area inside of the tire, rough the area with a bit of sand paper, and apply the patch.
It is also possible to make your own tire boot. Fold a dollar bill in half, then half again – an energy bar wrapper will also work. Insert the paper inside the tire and center it at the hole. Carefully install the tube and feel with fingers that boot has not shifted out of place. Install tire/tube into rim and inflate. Inspect outside of tire for evidence that boot has moved – tube will be visible through hole.
TOOLS: tire levers, tire patch or energy bar wrapper, inflation device
7. Bonk
To bonk is to have depleted all your energy stores before completing a ride. You know it is coming when:
• You have convinced yourself you are riding with two flat tires
• You get cranky and emotional and it is not that time of the month
• Your limbs feel like they are filled with cement
By the time you realize what is happening, it is too late to do anything about it because every last bit of fuel stored in the muscles has been used up.
When you have bonked, stop for a moment. Stretch your legs, take some deep breaths and be gentle with yourself. Find a convenience store and buy a healthy snack, such as a couple bananas or an apple and drink a couple bottles of vitamin water. Avoid candy or anything with high fructose corn syrup. A peanut butter and jelly sandwich is a far better choice than a Snickers bar!
Although the food will help, the body is still in the red zone. Although it might feel impossible to continue, you are about to learn something about yourself in regards to capacity to endure. Summon your courage and begin to turn the cranks. Sing your favorite song over and over to yourself. Find the rhythm of the pedal stroke and bring your song to it. You will make it home.
TOOLS: Lara Bar, Luna Bar, Hammer Gel, Nuun, good night sleep the night before and a healthy pre-ride meal, learn the words to Dancing Queen by ABBA
Ride happy,
Jenny
The following list, comprised of common mechanical issues, details what has happened and why, as well as how to solve the problem. The list is meant to be fun and informative, not intimidating or a source of stress. You can successfully fix these minor mishaps and save yourself! That said, prevention is the best form of medicine; make sure to have your bike professionally tuned at the beginning of the season to avoid a more serious mechanical problem.
1. Chain rattles on rear cog after shift (or rattles and won’t shift)
The cable running from the shifter to the derailleur must be properly tensioned. Inside the shifter, the cable winds around a plastic spool; each click rotates the spool a few degrees and tightens the cable so the derailleur will move and shift the chain to the next cog. If the chain fails to move with a click of the shifter (or rattles after the shift), stand behind the bike and look at the location of the upper derailleur pulley relative to the cog. If the pulley is in between two cogs or is not centered underneath one cog, turn the barrel adjuster counter clockwise. Watch the derailleur move while turning and stop when the pulley is centered.
TOOLS: keen powers of observation, thumb & index finger
2. Chain falls off to inside or outside of the chain ring
The front derailleur limit screw prevents the chain from falling off to the inside. There are two screws on the top of the derailleur – one for the inner chain ring or LOW gear and one for the outer chain ring or HIGH gear. If the chain falls off occasionally, the appropriate limit screw should be tightened ¼ turn clockwise. If the chain falls off regularly the front derailleur needs to be realigned & adjusted professionally.
TOOLS: Phillips screw driver
3. Chain rubs on the front derailleur
The limit screws prevent the chain from being thrown off the chain rings and the cable tension eliminates rub. When the chain rubs in the LOW gear, turn the barrel adjuster on the shifter ½ turn clockwise. Turn the barrel adjuster ½ turn counter clockwise if the chain rubs the derailleur in HIGH gear.
TOOLS: fingers & thumb
4. Chain breaks
There are (at least) three reasons a chain breaks:
1. Rider shifted gears while pedaling hard and ripped the rivet from the chain plate ( this happened to me many times when I was a new mountain biker who did not know it was best to shift before the steepest part of a climb, not during).
2. Chain rivet was not pressed into plate completely.
3. Chain plate was damaged during rivet installation.
Although it is recommended that you carry a chain tool in the saddlebag, you should also carry a Master Link for repair. Use the chain tool to remove the damaged bit of chain and reconnect the chain using the Master Link.
The Master Link attaches to the “female” ends of the chain. This means you must have the part of the chain link that is a hole available at each end of the chain. The male end of a chain link contains the rivet – go figure!
To use the chain tool, lay the chain in the cradle of the tool and align the rivet in the handle with the rivet you intend to push through the plate. Making sure the chain remains flat in the cradle, turn the handle and push the pin all the way out of the chain. If necessary, repeat process on other end of chain so you end up with holes on each end.
Take the Master Link and slip one rivet/plate into the outside face at one end of the chain and through the inside face at the other. Overlap the Master Link plates, align the rivets with the holes in the plates and pull the ends of the chain away from each other.
TOOLS: Shimano hyper glide chain tool, Master Link
5. Brake pad rubs tire or rim
A problem potentially resulting from incorrect wheel installation.
If wheel appears to be correctly installed, use a Phillips screw driver to tighten (clockwise) caliper centering screw located on side of brake. Always tighten the side where the pad is rubbing.
If pads are centered to rim but one pad seems out of alignment, brake pad may have been bumped with enough force during wheel installation to cause it to move. Using a 5mm Allen wrench, loosen brake pad mounting nut a tiny bit and lower pad until it is just below the top edge of the rim brake surface. Hold the pad firmly with fingers while securing nut so pad does not twist with the wrench.
TOOLS: Phillips screw driver, 5mm Allen wrench
6. Tire damaged by sharp object
When the tire is cut all the way through, something must be installed between the inside of the tire and the outside of the inner tube; even a hole the size of a pencil tip is large enough for the inner tube to push through the tire. Park Tool makes self-adhesive tire patches, which are easy to apply and quite durable. Simply clean the damaged area inside of the tire, rough the area with a bit of sand paper, and apply the patch.
It is also possible to make your own tire boot. Fold a dollar bill in half, then half again – an energy bar wrapper will also work. Insert the paper inside the tire and center it at the hole. Carefully install the tube and feel with fingers that boot has not shifted out of place. Install tire/tube into rim and inflate. Inspect outside of tire for evidence that boot has moved – tube will be visible through hole.
TOOLS: tire levers, tire patch or energy bar wrapper, inflation device
7. Bonk
To bonk is to have depleted all your energy stores before completing a ride. You know it is coming when:
• You have convinced yourself you are riding with two flat tires
• You get cranky and emotional and it is not that time of the month
• Your limbs feel like they are filled with cement
By the time you realize what is happening, it is too late to do anything about it because every last bit of fuel stored in the muscles has been used up.
When you have bonked, stop for a moment. Stretch your legs, take some deep breaths and be gentle with yourself. Find a convenience store and buy a healthy snack, such as a couple bananas or an apple and drink a couple bottles of vitamin water. Avoid candy or anything with high fructose corn syrup. A peanut butter and jelly sandwich is a far better choice than a Snickers bar!
Although the food will help, the body is still in the red zone. Although it might feel impossible to continue, you are about to learn something about yourself in regards to capacity to endure. Summon your courage and begin to turn the cranks. Sing your favorite song over and over to yourself. Find the rhythm of the pedal stroke and bring your song to it. You will make it home.
TOOLS: Lara Bar, Luna Bar, Hammer Gel, Nuun, good night sleep the night before and a healthy pre-ride meal, learn the words to Dancing Queen by ABBA
Ride happy,
Jenny
Wednesday, 6/25/08 at 3:43 PM
by Kelli Poindexter
by Kelli Poindexter
Postpartum Weight Loss Journey
As promised, here’s my progress report on my postpartum weight loss. First, let me say, I feel great! I have discovered strength training. In February, a Baby Boot Camp class started up where I live. I had heard of it shortly after Rylie was born, but the closest class was not convenient for me. If you haven’t heard of Baby Boot Camp, it’s a class for moms to get in shape using resistance training. You bring your baby with you to class and they hang out with the other babies while you work out. It’s a great way to meet other moms and find out what works for them. Rylie has made her first friends and has a great time playing with them for an hour. I’ve been going on average three days a week for about two and half months (27 classes). I always heard that strengthening your core would give you advantages on the bike, but strengthening every muscle group is even better.
So, my stats are five pounds lighter, one and half inches off my waist and a couple inches off my thighs, and another size smaller in pants and shirts. The best part is how great I feel. My back doesn’t hurt when I pick up Rylie any more and I’m a lot stronger now.
What about cycling? Well, I still don’t get to ride as much as I’d like. Does anyone with a passion for cycling? I get out once a week with our Women On Wheels group ride. I was surprised at how much stronger I feel on the bike compared to my pre-Rylie days. I credit it to the strength training. All of my muscles are stronger now. I completed my goal of the Cinderella ride in April and have my sights on the Tour de Pink in October. Rylie is now big enough to ride in a bike trailer and I’ve started getting her use to having a helmet on her head. My goal is to have her ready for the monthly family ride at our local bike shop in June. Stay tuned for tips on riding with your child in a trailer.
I still hope to reach my weight loss goals by Rylie’s 1st birthday (three more months), but I will need to concentrate on my diet to do it. I’d recommend strength training to anyone looking to lose some weight and firm up their body. It has made me feel so much healthier than just cycling alone. And I feel like I can hold my own when I’m on the bike. So, to all those new moms out there, look up your local Baby Boot Camp class and have some fun.
Kelli
So, my stats are five pounds lighter, one and half inches off my waist and a couple inches off my thighs, and another size smaller in pants and shirts. The best part is how great I feel. My back doesn’t hurt when I pick up Rylie any more and I’m a lot stronger now.
What about cycling? Well, I still don’t get to ride as much as I’d like. Does anyone with a passion for cycling? I get out once a week with our Women On Wheels group ride. I was surprised at how much stronger I feel on the bike compared to my pre-Rylie days. I credit it to the strength training. All of my muscles are stronger now. I completed my goal of the Cinderella ride in April and have my sights on the Tour de Pink in October. Rylie is now big enough to ride in a bike trailer and I’ve started getting her use to having a helmet on her head. My goal is to have her ready for the monthly family ride at our local bike shop in June. Stay tuned for tips on riding with your child in a trailer.
I still hope to reach my weight loss goals by Rylie’s 1st birthday (three more months), but I will need to concentrate on my diet to do it. I’d recommend strength training to anyone looking to lose some weight and firm up their body. It has made me feel so much healthier than just cycling alone. And I feel like I can hold my own when I’m on the bike. So, to all those new moms out there, look up your local Baby Boot Camp class and have some fun.
Kelli
Thursday, 6/19/08 at 3:19 PM
by Deanne Wilson
by Deanne Wilson
Whiteface Mountain: Opening Weekend and Benefit for Tara!
Opening weekend highlights, including lots of fundraising for Tara Llanes:
Whiteface opens for mountain biking on Friday, June 20! Cloudsplitter Gondola brings you to some of the raddest terrain in the country, or just cruise around our base area with the guidance of the crew at High Peaks Cyclery, on-site pros of the Whiteface mountain biking experience. 2nd annual Hcor Days June 21-22 with discounted lift tickets; http://www.downhillmike.com for more info.
Free showing of Lucent Productions "Free Delivery" at the Lake Placid Center for the Arts on Saturday June 21 at 7:00 pm, benefiting Tara Llanes' Road to Recovery (donations will be accepted at the door)
Lots of freebies: product toss at the film from sponsors High Peaks Cyclery, Giant Bicycles, E-Thirteen Components and SixSixOne and before the film, there's a professional trials show with Giant Bicycles and Lake Placid local Sam Perkins. Special guest appearance by Lake Placid native Joey Appleton. A pro street rider, Joey rides for E-Thirteen Components and Evil Bikes.
Lucent Productions will also be at the film selling the "Free Delivery” DVD for $15. The Tara Llanes Road to Recovery cause will receive $10 from each sale. Joey Appleton, one of the stars of the film, will sign the DVDs.
Lake Placid Pub and Brewery will be at the Lake Placid Center for the Arts with free samples of their tasty micro-brew. The after-film party is at the Lake Placid Pub and Brewery beginning at 9 PM. Everyone gets a “buy one, get one” coupon! Local band Damaged Goods will play outside the Whiteface base lodge on Sunday, June 22, from 2:30 - 4:30 for mountain bikers and the general public.
Come out and show your support for Whiteface and Tara!
Whiteface opens for mountain biking on Friday, June 20! Cloudsplitter Gondola brings you to some of the raddest terrain in the country, or just cruise around our base area with the guidance of the crew at High Peaks Cyclery, on-site pros of the Whiteface mountain biking experience. 2nd annual Hcor Days June 21-22 with discounted lift tickets; http://www.downhillmike.com for more info.
Free showing of Lucent Productions "Free Delivery" at the Lake Placid Center for the Arts on Saturday June 21 at 7:00 pm, benefiting Tara Llanes' Road to Recovery (donations will be accepted at the door)
Lots of freebies: product toss at the film from sponsors High Peaks Cyclery, Giant Bicycles, E-Thirteen Components and SixSixOne and before the film, there's a professional trials show with Giant Bicycles and Lake Placid local Sam Perkins. Special guest appearance by Lake Placid native Joey Appleton. A pro street rider, Joey rides for E-Thirteen Components and Evil Bikes.
Lucent Productions will also be at the film selling the "Free Delivery” DVD for $15. The Tara Llanes Road to Recovery cause will receive $10 from each sale. Joey Appleton, one of the stars of the film, will sign the DVDs.
Lake Placid Pub and Brewery will be at the Lake Placid Center for the Arts with free samples of their tasty micro-brew. The after-film party is at the Lake Placid Pub and Brewery beginning at 9 PM. Everyone gets a “buy one, get one” coupon! Local band Damaged Goods will play outside the Whiteface base lodge on Sunday, June 22, from 2:30 - 4:30 for mountain bikers and the general public.
Come out and show your support for Whiteface and Tara!
Tuesday, 6/17/08 at 12:46 PM
by Tara Llanes
by Tara Llanes
At Your Own Pace
As a lot of you may know I raced mountain bikes on the professional circuit for years. Thirteen years to be exact. During those years I learned so much from other riders that had already been racing for years and even some of the of the mechanics. I was so young when I first started that I had a lot to learn and was always open to any suggestions if it would make me a better rider. I distinctly remember two occasions that sound really silly right now, but at the time they were pretty important to me. Not only because I learned something, but because of who was helping me.
I was at a National in Big Bear and we were starting the round of 16 women in the dual slalom competition. Towards the end of practice I was having trouble with my derailleur because it kept, well derailleuring. Well, I came out of the gate in my first round and made it all the way to the bottom before the same thing happened. It was a good thing I had a pretty good lead or else I may not have transferred through to the next round. When I got back to the top one of my competitors offered to help. Her name was Michelle Bednar and at the time she was one of the fastest women on the circuit. I clearly needed some help when I got back to the top for the next run so she came over and offered some help. She quickly showed me a trick to help fix the problem and voila! Problem solved. I think I ended up making it through a couple rounds and into the top 5. But the fact that we were competitors and that she took the time to help me out meant a lot to me. She not only taught me something, but I think it was the first time I thought that I might be part of this whole mountain bike family thing.
The second time ironically enough was also in Big Bear. We used to do a lot of racing up in Big Bear, but I’ll save that for another story. I was about 16 years old when I started racing, but I had read up on who was who in the mountain bike world. Of course everybody knew who John Tomac was and even his mechanic was popular. Bicycle Bob is what everybody called him and he was the nicest guy. I had bumped into him a couple times the weekend of the race and he happened to notice that my front skewer wasn’t on tight because it was just dangling there. I was so green to the sport that I didn’t even know the right way to tighten my skewers. So he took me aside so that I wouldn’t be embarrassed and he not only showed me how to properly tighten them he pretty much went through my entire bike and made sure everything was tight and not falling off. I was so stoked that someone would take the time to do that for me. I mean I was nobody. I didn’t have any titles. I wasn’t in any magazines. I was just starting out and was like a sponge.
The whole point to this story is that I love mountain biking and I love the people in mountain biking. Those were just two of the people that helped me out through the years and I want to thank them. Who knows, maybe if they hadn’t helped me my experience at those two races would have been completely different. Maybe I wouldn’t have made it to the top five in slalom that year. But because they took the time out to teach me some things it made a huge impact on me. I have taken a lot of experiences with me throughout my race career and that was one of them. Always try to help someone out. Whether it was someone I was competing against or someone brand new to the sport. It was important to help make the sport grow and to each do our part in that. Mountain biking has always been like that for me. Of course everybody wants to win, but if a guy at the start line of an XC race gets a flat I guarantee there is someone right next to them that will offer up a tube and a pump.
Through the years I have had the pleasure of helping riders out when I coached at some clinics. It was strange to me when people couldn’t believe that I was coaching, but I loved coaching. It was so cool to me to see someone improve over the span of a few hours. If I could help someone walk away enjoying riding just as much as I did then I had accomplished what I wanted to.
Just remember never stop learning and have a blast ripping down the mountain!
Tara
I was at a National in Big Bear and we were starting the round of 16 women in the dual slalom competition. Towards the end of practice I was having trouble with my derailleur because it kept, well derailleuring. Well, I came out of the gate in my first round and made it all the way to the bottom before the same thing happened. It was a good thing I had a pretty good lead or else I may not have transferred through to the next round. When I got back to the top one of my competitors offered to help. Her name was Michelle Bednar and at the time she was one of the fastest women on the circuit. I clearly needed some help when I got back to the top for the next run so she came over and offered some help. She quickly showed me a trick to help fix the problem and voila! Problem solved. I think I ended up making it through a couple rounds and into the top 5. But the fact that we were competitors and that she took the time to help me out meant a lot to me. She not only taught me something, but I think it was the first time I thought that I might be part of this whole mountain bike family thing.
The second time ironically enough was also in Big Bear. We used to do a lot of racing up in Big Bear, but I’ll save that for another story. I was about 16 years old when I started racing, but I had read up on who was who in the mountain bike world. Of course everybody knew who John Tomac was and even his mechanic was popular. Bicycle Bob is what everybody called him and he was the nicest guy. I had bumped into him a couple times the weekend of the race and he happened to notice that my front skewer wasn’t on tight because it was just dangling there. I was so green to the sport that I didn’t even know the right way to tighten my skewers. So he took me aside so that I wouldn’t be embarrassed and he not only showed me how to properly tighten them he pretty much went through my entire bike and made sure everything was tight and not falling off. I was so stoked that someone would take the time to do that for me. I mean I was nobody. I didn’t have any titles. I wasn’t in any magazines. I was just starting out and was like a sponge.
The whole point to this story is that I love mountain biking and I love the people in mountain biking. Those were just two of the people that helped me out through the years and I want to thank them. Who knows, maybe if they hadn’t helped me my experience at those two races would have been completely different. Maybe I wouldn’t have made it to the top five in slalom that year. But because they took the time out to teach me some things it made a huge impact on me. I have taken a lot of experiences with me throughout my race career and that was one of them. Always try to help someone out. Whether it was someone I was competing against or someone brand new to the sport. It was important to help make the sport grow and to each do our part in that. Mountain biking has always been like that for me. Of course everybody wants to win, but if a guy at the start line of an XC race gets a flat I guarantee there is someone right next to them that will offer up a tube and a pump.
Through the years I have had the pleasure of helping riders out when I coached at some clinics. It was strange to me when people couldn’t believe that I was coaching, but I loved coaching. It was so cool to me to see someone improve over the span of a few hours. If I could help someone walk away enjoying riding just as much as I did then I had accomplished what I wanted to.
Just remember never stop learning and have a blast ripping down the mountain!
Tara
Monday, 5/19/08 at 1:09 PM
by Deanne Wilson
by Deanne Wilson
More great racing from Kelli Emmett!
KELLI EMMETT CLAIMS FIRST XC WIN IN NATIONAL RACE!
She’s Also 2nd in Short Track!
In a weekend of extreme temperatures – over 100 degrees – Kelli Emmett and Carl Decker of Giant’s Mountain Bike Team had great performances at the National Mountain Bike Series race #3 at the Chamberlain Ranch in California’s Santa Ynez Valley. On Saturday, Kelli scored her first cross country win in a national race. In an event where one of her competitors had to be taken to the hospital for heat exhaustion (Georgia Gould of the Luna team), Kelli picked off her rivals one at a time. She told cyclingnews.com: "I knew it was a matter of survival out there today. Heat generally doesn't bother me too much so I knew that if I rode steady I would work my way up. I've been riding a dirt bike so it has been helping me with the descending skills." Kelli added, "I've been riding with Katie Compton (U.S National Cyclo-cross Champion) back home and she has been putting the screws to me every day so it's paid off nicely."
Full results of Kelli’s race and photos can be found at: http://www.cyclingnews.com/mtb.php?id=mtb/2008/may08/NORBA_3_08/NORBA_3_085
Kelli’s good form served her well on Sunday, too, as she finished 2nd in the women’s Short Track!
She’s Also 2nd in Short Track!
In a weekend of extreme temperatures – over 100 degrees – Kelli Emmett and Carl Decker of Giant’s Mountain Bike Team had great performances at the National Mountain Bike Series race #3 at the Chamberlain Ranch in California’s Santa Ynez Valley. On Saturday, Kelli scored her first cross country win in a national race. In an event where one of her competitors had to be taken to the hospital for heat exhaustion (Georgia Gould of the Luna team), Kelli picked off her rivals one at a time. She told cyclingnews.com: "I knew it was a matter of survival out there today. Heat generally doesn't bother me too much so I knew that if I rode steady I would work my way up. I've been riding a dirt bike so it has been helping me with the descending skills." Kelli added, "I've been riding with Katie Compton (U.S National Cyclo-cross Champion) back home and she has been putting the screws to me every day so it's paid off nicely."
Full results of Kelli’s race and photos can be found at: http://www.cyclingnews.com/mtb.php?id=mtb/2008/may08/NORBA_3_08/NORBA_3_085
Kelli’s good form served her well on Sunday, too, as she finished 2nd in the women’s Short Track!
Friday, 5/16/08 at 12:14 PM
by Mari Holden
by Mari Holden
Torrey Pines
Every town has certain climbs or rides that all cyclists consider milestones. From my previous posts, you can tell that one of the main climbs in the San Diego area is Palomar Mountain. This is a milestone for cyclists who have been riding for awhile, because it is a long ride and a hard climb. But, there is a climb right in town up Torrey Pines, where many cyclists do hill repeats and is in one of the most scenic parts of town. This is a milestone climb for beginning cyclists. It’s a “Rite of Passage” and helps new cyclists realize that they can be a part of this cycling culture.
I am working with a wonderful woman named Becky and we ride together once a week. She has an amazing attitude and is willing to try anything, but had never been on a road bike with clip in pedals before. Her husband is a really good cyclist and wants her to get involved too. Let me just say that anytime you want to get your significant other to get involved in a sport that you like and are good at, it is always a better idea to have a neutral party do the teaching. This crosses all sporting lines, not just cycling!
Our first ride was in the parking lot at Del Mar Fairgrounds. We practiced getting in and out of the pedals, stopping and starting, and just basically getting comfortable on the bike. By the end of the first day she was looking much more at ease and I was confident that she was going to pick it up quickly.
The next couple weeks, we went on a few short rides and a lot of bike path riding. We have a great bike path that has a nice little climb, and when she made it to the top of the climb and attacked me on the descent; it was obvious to me that she was ready to venture out on the open road!
I mentioned the idea of tackling Torrey Pines. I could see the thoughts going through her mind. The wheels were turning….I knew she could do it. I knew she had heard more stories about intervals and times up the climb than most people, so I could tell that there was a nervous excitement to get it done.
We started out on a Saturday afternoon, and it just happened to be one of the most beautiful and hot days of the year so far. It was also one of the windiest, and when you are riding with new cyclists I am always concerned about gusting winds. I explained how to deal with the winds, and she had no issues with the wind gusts.
At the base of the climb, I reminded her about the gearing, and she was shifting like an expert. Then I explained that we needed to go almost what feels like too slow. We needed to make sure that we would still have enough energy at the top. Her next question surprised me although maybe it shouldn’t have. She wanted to make sure that we got the time started. As I said earlier, she has heard interval times over and over, and she knew exactly where the start and finish points were.
We kept it slow and steady, and Becky was picking off people as we got further up the climb. I was so proud of her, and when we crossed the interval finish line she had a time that was pretty impressive. It was her rite of passage into the San Diego cycling world. I was glad that I was there to share it with her. Now I just need to get her to loosen up her hold on the brakes on the way down All in due time!
Best,
Mari
I am working with a wonderful woman named Becky and we ride together once a week. She has an amazing attitude and is willing to try anything, but had never been on a road bike with clip in pedals before. Her husband is a really good cyclist and wants her to get involved too. Let me just say that anytime you want to get your significant other to get involved in a sport that you like and are good at, it is always a better idea to have a neutral party do the teaching. This crosses all sporting lines, not just cycling!
Our first ride was in the parking lot at Del Mar Fairgrounds. We practiced getting in and out of the pedals, stopping and starting, and just basically getting comfortable on the bike. By the end of the first day she was looking much more at ease and I was confident that she was going to pick it up quickly.
The next couple weeks, we went on a few short rides and a lot of bike path riding. We have a great bike path that has a nice little climb, and when she made it to the top of the climb and attacked me on the descent; it was obvious to me that she was ready to venture out on the open road!
I mentioned the idea of tackling Torrey Pines. I could see the thoughts going through her mind. The wheels were turning….I knew she could do it. I knew she had heard more stories about intervals and times up the climb than most people, so I could tell that there was a nervous excitement to get it done.
We started out on a Saturday afternoon, and it just happened to be one of the most beautiful and hot days of the year so far. It was also one of the windiest, and when you are riding with new cyclists I am always concerned about gusting winds. I explained how to deal with the winds, and she had no issues with the wind gusts.
At the base of the climb, I reminded her about the gearing, and she was shifting like an expert. Then I explained that we needed to go almost what feels like too slow. We needed to make sure that we would still have enough energy at the top. Her next question surprised me although maybe it shouldn’t have. She wanted to make sure that we got the time started. As I said earlier, she has heard interval times over and over, and she knew exactly where the start and finish points were.
We kept it slow and steady, and Becky was picking off people as we got further up the climb. I was so proud of her, and when we crossed the interval finish line she had a time that was pretty impressive. It was her rite of passage into the San Diego cycling world. I was glad that I was there to share it with her. Now I just need to get her to loosen up her hold on the brakes on the way down
All in due time!Best,
Mari
Tuesday, 5/6/08 at 4:23 PM
by Sara Jarrell
by Sara Jarrell
How to Change a Flat
Changing a flat is one of the most basic repairs on a bike—it only requires a minimal amount of tools and a certain amount of patience to learn. The tools you will need are tire levers, a new tube or patch kit (I recommend keeping both handy), and a pump to inflate your tire.
Tire levers come in many different sizes, shapes, colors, and materials. I prefer the plastic ones because they are lightweight and fit easily into my seat bag. In my saddle bag along with the levers: an extra tube as well as a patch kit, which give you more fixes in case you blunder an attempt at fixing a flat or happen to pick up more than one flat on your ride!
Your best defense against flats is using a floor pump with a gauge and airing up your tires to the recommended pressure before you go on a ride. In addition to a floor pump at home you will need to have an inflation device that you carry with you on your rides. These come in many forms like a hand pump, which is similar to a floor pump but much smaller and can usually be mounted to your bike.
When picking out a pump make sure that it will work with the type of valve that is on your bike. There are two types of valves, Schrader like the valve on a car tire and Presta, a French valve that is skinny, metal and more common to road and higher end bikes.
CO2 is another popular emergency inflation choice, it usually comes in a kit containing a cartridge and a head that attaches to your valve and also punctures the CO2 canister to inflate your tire. If you are new to CO2, I recommend asking a representative at your local bike shop to show you how to use it before trying it out on a ride.
After you have gathered all your instruments for this repair you are ready to conquer the inevitable flat tire. Let’s get started!
Order of repair:
Removal of wheel and inspection of tire
1. Remove the wheel from the bike.
2. Inspect tire for damage or cause of flat
3. Remove tire from wheel
4. Remove tube from tire (patch or replace)
5. Inspect inside of tire for cause of flat
Replacing tube and remounting wheel
1. Put tube back in tire
2. Mount one side of tire onto the rim
3. Mount opposite side of tire onto the rim of the wheel
4. Check between bead of tire and rim to make sure tube is not pinched
5. Air up tire slowly making sure that tire stays mounted on rim (don’t over fill)
6. Remount wheel to bike (make sure wheel is attached properly to bike and that brakes are in working order)
Removal of wheel and inspection of tire
1. Remove the wheel from the bike. You will either have a quick releasing mechanism or nuts that you will have to loosen to be able to remove the wheel. Removing your wheel may also require you to release your brakes; a type of quick releasing mechanism usually does this. If you are working on the rear wheel you will have to clear the wheel from the chain before removing.
2. Prior to removing the tire from the wheel, inspecting the exterior of the tire for slashes, large tears or punctures, glass, and thorns can help you figure out what caused your flat. If you have a large tear, slash, or puncture you may not be able to fix your flat by just replacing or patching a tube. So inspect your tire before you go through the trouble of changing out the tube—it will save you time and frustration.
3. It is time to remove the tire from the wheel. First you want to make sure all of the air is out of the tube by depressing the valve core. It is important to note the location of the valve stem when beginning removal of the tire. It is best to start removing the tire on one side of the valve stem and work away from the valve until you reach the opposite side of the rim. Then return to the opposite side of the valve stem from where you started and work towards the portion of tire you previously removed. The removal of the tire bead is accomplished by taking your tire lever, skinny end first, and putting it under the bead of the tire and leveraging the tire over the edge of the rim. After you pull the first section of tire over the edge of the rim put the hooked end of the tire lever around the nearest spoke. Then take a second tire lever a couple of spokes down and repeat the same action of leveraging the tire off the rim. Completely remove one side of the tire bead and flip the wheel over. Remove the opposite side of the tire by pulling the tire off the rim in the same direction that you removed the first bead.
4. Now that the tire has been removed from the wheel you can take the tube out of the tire. Be sure to properly dispose of your tube or save it to patch it later if you are not going to patch it now. If you are able to tell where your tube is punctured and how large the puncture is you can try patching your tube at this point.
5. It is important to inspect the inside of the tire for anything that may have punctured the tube. I recommend doing this with gloves on to avoid being cut or punctured by whatever may be still stuck in your tire. Remove any debris that you find.
Replacing tube and remounting tire
1. At this point you are ready to install your freshly patched or new tube into the tire. It is easiest to accomplish this task by adding a small amount of air to the tube, just enough to give it shape. Then proceed to place the tube into the tire matching up valve stem with the logo on the tire.
2. Remounting the tire to the wheel begins by placing the valve stem through the hole in the rim of the wheel. Remounting the tire is done one side of the tire at a time. This can usually be done by hand unless you have an exceptionally tight fitting tire; in this case using the tire levers to leverage the bead of the tire back onto the rim is acceptable. Take care to make sure the tube is not pinched between the lever and the rim or it will puncture!
3. After mounting the first side of the tire flip the wheel over to the opposite side. Begin installing the bead remembering to start on one side of the valve stem working your way to the opposite side of the wheel. Once half of the bead has been mounted go back to the opposite side of the valve stem from where you started and work toward the portion of tire just installed. The final portion of tire you are installing should be opposite the valve stem. When you are working the last portion of bead back onto the rim it maybe easy enough to do by hand or you may have to use your trusty tire lever to finish the job (watch out for the tube if you use levers).
4. Doing a final check on both sides of the tire to make sure the tube is not being pinched between the tire bead and the rim will keep you from getting a pinch flat when you air up your tire. Be thorough, it will save you time.
5. Now you are ready to air up your tire. On the side of most tires there will be a listing of the range of air pressure that is appropriate for your tire. Find this listing, usually given as a psi or bars measurement. If you have a gauge on your emergency pump you will be able to fill your tire to an appropriate pressure, if you do not have a gauge get enough air in the tire to get you to the nearest bike shop to air up completely. When using CO2 a 16-gram cartridge will generally fill one mountain bike tire to 30 psi or one road tire to 130 psi. When airing up your tire it is important to do so slowly making sure that the tire is staying seated on the rim and not busting off.
6. The remaining task of remounting the tire is the only thing standing in the way of getting you back on the road. Place the wheel in the dropouts and making sure it is centered; if it is the rear wheel, routing the chain correctly is necessary. Once the wheel is correctly installed you will need to tighten it in its final position using the quick release or nuts that were removed when taking the wheel off. It is important to make sure that your quick release or nuts are installed and tightened to the manufacturer’s specifications. The final step is making sure that your brakes are reconnected and in working order also to manufacturer’s specifications.
7. Now you are ready to ride!
Hoping your ride is flat-free,
Sara
Tire levers come in many different sizes, shapes, colors, and materials. I prefer the plastic ones because they are lightweight and fit easily into my seat bag. In my saddle bag along with the levers: an extra tube as well as a patch kit, which give you more fixes in case you blunder an attempt at fixing a flat or happen to pick up more than one flat on your ride!
Your best defense against flats is using a floor pump with a gauge and airing up your tires to the recommended pressure before you go on a ride. In addition to a floor pump at home you will need to have an inflation device that you carry with you on your rides. These come in many forms like a hand pump, which is similar to a floor pump but much smaller and can usually be mounted to your bike.
When picking out a pump make sure that it will work with the type of valve that is on your bike. There are two types of valves, Schrader like the valve on a car tire and Presta, a French valve that is skinny, metal and more common to road and higher end bikes.
CO2 is another popular emergency inflation choice, it usually comes in a kit containing a cartridge and a head that attaches to your valve and also punctures the CO2 canister to inflate your tire. If you are new to CO2, I recommend asking a representative at your local bike shop to show you how to use it before trying it out on a ride.
After you have gathered all your instruments for this repair you are ready to conquer the inevitable flat tire. Let’s get started!
Order of repair:
Removal of wheel and inspection of tire
1. Remove the wheel from the bike.
2. Inspect tire for damage or cause of flat
3. Remove tire from wheel
4. Remove tube from tire (patch or replace)
5. Inspect inside of tire for cause of flat
Replacing tube and remounting wheel
1. Put tube back in tire
2. Mount one side of tire onto the rim
3. Mount opposite side of tire onto the rim of the wheel
4. Check between bead of tire and rim to make sure tube is not pinched
5. Air up tire slowly making sure that tire stays mounted on rim (don’t over fill)
6. Remount wheel to bike (make sure wheel is attached properly to bike and that brakes are in working order)
Removal of wheel and inspection of tire
1. Remove the wheel from the bike. You will either have a quick releasing mechanism or nuts that you will have to loosen to be able to remove the wheel. Removing your wheel may also require you to release your brakes; a type of quick releasing mechanism usually does this. If you are working on the rear wheel you will have to clear the wheel from the chain before removing.
2. Prior to removing the tire from the wheel, inspecting the exterior of the tire for slashes, large tears or punctures, glass, and thorns can help you figure out what caused your flat. If you have a large tear, slash, or puncture you may not be able to fix your flat by just replacing or patching a tube. So inspect your tire before you go through the trouble of changing out the tube—it will save you time and frustration.
3. It is time to remove the tire from the wheel. First you want to make sure all of the air is out of the tube by depressing the valve core. It is important to note the location of the valve stem when beginning removal of the tire. It is best to start removing the tire on one side of the valve stem and work away from the valve until you reach the opposite side of the rim. Then return to the opposite side of the valve stem from where you started and work towards the portion of tire you previously removed. The removal of the tire bead is accomplished by taking your tire lever, skinny end first, and putting it under the bead of the tire and leveraging the tire over the edge of the rim. After you pull the first section of tire over the edge of the rim put the hooked end of the tire lever around the nearest spoke. Then take a second tire lever a couple of spokes down and repeat the same action of leveraging the tire off the rim. Completely remove one side of the tire bead and flip the wheel over. Remove the opposite side of the tire by pulling the tire off the rim in the same direction that you removed the first bead.
4. Now that the tire has been removed from the wheel you can take the tube out of the tire. Be sure to properly dispose of your tube or save it to patch it later if you are not going to patch it now. If you are able to tell where your tube is punctured and how large the puncture is you can try patching your tube at this point.
5. It is important to inspect the inside of the tire for anything that may have punctured the tube. I recommend doing this with gloves on to avoid being cut or punctured by whatever may be still stuck in your tire. Remove any debris that you find.
Replacing tube and remounting tire
1. At this point you are ready to install your freshly patched or new tube into the tire. It is easiest to accomplish this task by adding a small amount of air to the tube, just enough to give it shape. Then proceed to place the tube into the tire matching up valve stem with the logo on the tire.
2. Remounting the tire to the wheel begins by placing the valve stem through the hole in the rim of the wheel. Remounting the tire is done one side of the tire at a time. This can usually be done by hand unless you have an exceptionally tight fitting tire; in this case using the tire levers to leverage the bead of the tire back onto the rim is acceptable. Take care to make sure the tube is not pinched between the lever and the rim or it will puncture!
3. After mounting the first side of the tire flip the wheel over to the opposite side. Begin installing the bead remembering to start on one side of the valve stem working your way to the opposite side of the wheel. Once half of the bead has been mounted go back to the opposite side of the valve stem from where you started and work toward the portion of tire just installed. The final portion of tire you are installing should be opposite the valve stem. When you are working the last portion of bead back onto the rim it maybe easy enough to do by hand or you may have to use your trusty tire lever to finish the job (watch out for the tube if you use levers).
4. Doing a final check on both sides of the tire to make sure the tube is not being pinched between the tire bead and the rim will keep you from getting a pinch flat when you air up your tire. Be thorough, it will save you time.
5. Now you are ready to air up your tire. On the side of most tires there will be a listing of the range of air pressure that is appropriate for your tire. Find this listing, usually given as a psi or bars measurement. If you have a gauge on your emergency pump you will be able to fill your tire to an appropriate pressure, if you do not have a gauge get enough air in the tire to get you to the nearest bike shop to air up completely. When using CO2 a 16-gram cartridge will generally fill one mountain bike tire to 30 psi or one road tire to 130 psi. When airing up your tire it is important to do so slowly making sure that the tire is staying seated on the rim and not busting off.
6. The remaining task of remounting the tire is the only thing standing in the way of getting you back on the road. Place the wheel in the dropouts and making sure it is centered; if it is the rear wheel, routing the chain correctly is necessary. Once the wheel is correctly installed you will need to tighten it in its final position using the quick release or nuts that were removed when taking the wheel off. It is important to make sure that your quick release or nuts are installed and tightened to the manufacturer’s specifications. The final step is making sure that your brakes are reconnected and in working order also to manufacturer’s specifications.
7. Now you are ready to ride!
Hoping your ride is flat-free,
Sara
Monday, 4/21/08 at 4:13 PM
by Deanne Wilson
by Deanne Wilson
Kelli Emmett Wins at Sea Otter!
Big congratulations to our mountain biker Kelli Emmett who finished first in the pro women's cross country race this weekend!
Champion racer and accomplished athlete, Kelli Emmett flaunted the color of Giant for Women this past week at Sea Otter, a major kickoff event for the season. The usual Giant Mountain Bike Team blue was replaced by a brighter seafoam color to distance her from the guys on the team as well as the women in the pack.
“Sea Otter is just the perfect place to do something different and fun,” Emmett says. “I am really happy about representing the Giant for Women program and setting us apart.” Making a statement on the course is nothing new for Kelli, who currently holds the Single Speed World Champion title. The 2008 race season has already heated up for Kelli with a first place finish in cross country and third place finishes in short track, defending and Super D.
The introduction of the new kit and bikes gives a quick preview of what’s to come in the Giant for Women 2009 bike lineup, so stay tuned!
Champion racer and accomplished athlete, Kelli Emmett flaunted the color of Giant for Women this past week at Sea Otter, a major kickoff event for the season. The usual Giant Mountain Bike Team blue was replaced by a brighter seafoam color to distance her from the guys on the team as well as the women in the pack.
“Sea Otter is just the perfect place to do something different and fun,” Emmett says. “I am really happy about representing the Giant for Women program and setting us apart.” Making a statement on the course is nothing new for Kelli, who currently holds the Single Speed World Champion title. The 2008 race season has already heated up for Kelli with a first place finish in cross country and third place finishes in short track, defending and Super D.
The introduction of the new kit and bikes gives a quick preview of what’s to come in the Giant for Women 2009 bike lineup, so stay tuned!
Tuesday, 4/15/08 at 3:04 PM
by Jenny Skorcz
by Jenny Skorcz
Spring Cleaning Part 1
If you live in a region with weather similar to the kind we experienced here in Colorado over the winter, your bike is probably in need of some work. Winter wet, with all the chemicals road crews spread across the pavement to melt snow and ice, wreaks havoc on our bike’s parts. Wet or even damp trails cake our bikes with varying layers of grit, dirt, and dried mud. If April showers are truly followed by May flowers, then consider April as the perfect time for a professional spring bike cleaning.
In Part 2 of this article, I will detail all the work you can do at home to maintain your clean bike. Your job will be much easier if you have your local bike shop perform Part 1, as several parts will have to be removed and cleaned in a tank full of nasty chemical solvent. Plus, the pro has the know-how to determine what parts did not fair so well over the winter and should be replaced. Get on the phone, call your local shop and find out when you might bring in your bike for a Drive Train Cleaning and Tuning service. This job should include: chain, cog, front and rear derailleur removal, as well as drive side crank removal. All these parts should be scrubbed clean, dried with high-pressure air, lubed where appropriate, reinstalled, and adjusted. Maintaining a clean drive train will be your responsibility; in Part 2, I’ll show you how.
When the shop has the bike, ask them to replace all your cables and housing. The housing segments eventually become contaminated by grit, which results in excess friction for the cables; friction affects both function and performance negatively. Water can also leak inside the housing, which can lead to rust forming on the cables. The components that are operated by cables will work much better with fresh housing and cables.
In addition to cables and housing, ask the mechanic to inspect tires for wear, as well as brake pads – replace whatever parts show signs of significant wear. If you attached your road bike to your indoor trainer, your bar tape is probably gross like mine from dripping sweat, wiping it off with your hands, then placing your hands on the bars. Request new bar tape; you might have to replace the tape regardless of the condition if the cables and housing for gears and brakes are routed underneath. Mountain bar grips suffer from wear, too. Several companies produce sticky grips for smaller hands so look for these to add more comfort.
Clipless pedals benefit from cleaning and lubing; it is much easier to click in and out of a clean cleat surface versus a dry and gritty one. Bring in your shoes so the mechanic can inspect the condition of your cleats. Although clipping in and out of the pedal slowly wears down the cleat, walking around on a rocky or paved surface chews up the cleat rather quickly. Replace the cleats once a year or more frequently if you do a good deal of walking on those shoes – clipless shoes were not made for walking!
Don’t be surprised if additional items come up as needing work. All bicycles that are ridden suffer from wear. Bike parts have less than one tenth the life expectancy of car parts. Cheap car tires rotated regularly may last 35,000 miles, whereas top-notch bicycle tires may “die” after rolling less than 1,000 miles! If the repair cost exceeds the value of your bike, the shop will talk with you about some options. If you have ridden your $350 bike into $400 worth of disrepair, you have obviously gotten your money’s worth out of the bike. Consider an upgraded bike, one that will last longer and allow you to pedal to the next level of your ability. And if you buy yourself a new bike this spring, be sure to tie a bouquet of spring flowers to the handlebar!
Jenny
In Part 2 of this article, I will detail all the work you can do at home to maintain your clean bike. Your job will be much easier if you have your local bike shop perform Part 1, as several parts will have to be removed and cleaned in a tank full of nasty chemical solvent. Plus, the pro has the know-how to determine what parts did not fair so well over the winter and should be replaced. Get on the phone, call your local shop and find out when you might bring in your bike for a Drive Train Cleaning and Tuning service. This job should include: chain, cog, front and rear derailleur removal, as well as drive side crank removal. All these parts should be scrubbed clean, dried with high-pressure air, lubed where appropriate, reinstalled, and adjusted. Maintaining a clean drive train will be your responsibility; in Part 2, I’ll show you how.
When the shop has the bike, ask them to replace all your cables and housing. The housing segments eventually become contaminated by grit, which results in excess friction for the cables; friction affects both function and performance negatively. Water can also leak inside the housing, which can lead to rust forming on the cables. The components that are operated by cables will work much better with fresh housing and cables.
In addition to cables and housing, ask the mechanic to inspect tires for wear, as well as brake pads – replace whatever parts show signs of significant wear. If you attached your road bike to your indoor trainer, your bar tape is probably gross like mine from dripping sweat, wiping it off with your hands, then placing your hands on the bars. Request new bar tape; you might have to replace the tape regardless of the condition if the cables and housing for gears and brakes are routed underneath. Mountain bar grips suffer from wear, too. Several companies produce sticky grips for smaller hands so look for these to add more comfort.
Clipless pedals benefit from cleaning and lubing; it is much easier to click in and out of a clean cleat surface versus a dry and gritty one. Bring in your shoes so the mechanic can inspect the condition of your cleats. Although clipping in and out of the pedal slowly wears down the cleat, walking around on a rocky or paved surface chews up the cleat rather quickly. Replace the cleats once a year or more frequently if you do a good deal of walking on those shoes – clipless shoes were not made for walking!
Don’t be surprised if additional items come up as needing work. All bicycles that are ridden suffer from wear. Bike parts have less than one tenth the life expectancy of car parts. Cheap car tires rotated regularly may last 35,000 miles, whereas top-notch bicycle tires may “die” after rolling less than 1,000 miles! If the repair cost exceeds the value of your bike, the shop will talk with you about some options. If you have ridden your $350 bike into $400 worth of disrepair, you have obviously gotten your money’s worth out of the bike. Consider an upgraded bike, one that will last longer and allow you to pedal to the next level of your ability. And if you buy yourself a new bike this spring, be sure to tie a bouquet of spring flowers to the handlebar!
Jenny
Monday, 3/31/08 at 7:08 PM
by Kelli Poindexter
by Kelli Poindexter
Cycling Safety Tips
As in any sport, cycling can be dangerous, but you can reduce your chance of injury with a bit of preparation and forethought. It is important to know your own limits. For example, if the longest ride you’ve been on is ten miles, you don’t want to set out on a 50 miler with your local club. It’s a great goal and cycling is all about challenge, but you’ve got to build up strength for longer and longer rides. If you’ve got to be medi-vac’d back, you won’t be too popular the next time you go out for the local Saturday ride. You should know the route and level of experience it will take for you to complete the ride.
Bottom line is crashes happen. All you can do is ride smart. Riding in groups is a great way to meet people and learn new routes, but it can be dangerous if riders are careless. Keep a safe distance from other riders who you are not familiar. Be predictable for other riders. “Hold your line”. Always point out hazards in the road. An advantage to riding in groups is better visibility to cars. A single rider is easily overlooked, but 20 riders are a spectacle. However, be sure to always respect the rules of road. Stop at lights and stop signs and signal your next move.
Personal preparation is the key. What will you take with you on your next ride? The safest item you should have is your helmet. Your brain is not replaceable. Also on the list are your cell phone, identification and medical insurance card, and visible clothing. In addition, make sure you have enough ride food and water. Bonking on a ride is no fun. (Reference Giant For Women Commuting Blog Series for more details on safety equipment).
Be prepared with a flat repair kit and practice a couple times before you go out. If you do get a flat, don’t panic. Make sure you pull completely off the road and out of the way of potential hazards. Your bike may have special tools that you should also carry. Know your bike and carry what’s necessary. Usually, a basic multi-tool will cover most on the fly adjustments.
If you are participating in a multi-day tour, you made need to carry more stuff. Follow the organizers recommendations. If you are a regular ride leader, you may want to consider taking a basic first aid class and/or CPR.
Finally, make sure your bike is well maintained. Perform a quick visual inspection before you set out. Check your brakes, tires, and chain. Tighten, change, and lube as necessary.
Hope your next adventure is smooth riding!
Kelli
Bottom line is crashes happen. All you can do is ride smart. Riding in groups is a great way to meet people and learn new routes, but it can be dangerous if riders are careless. Keep a safe distance from other riders who you are not familiar. Be predictable for other riders. “Hold your line”. Always point out hazards in the road. An advantage to riding in groups is better visibility to cars. A single rider is easily overlooked, but 20 riders are a spectacle. However, be sure to always respect the rules of road. Stop at lights and stop signs and signal your next move.
Personal preparation is the key. What will you take with you on your next ride? The safest item you should have is your helmet. Your brain is not replaceable. Also on the list are your cell phone, identification and medical insurance card, and visible clothing. In addition, make sure you have enough ride food and water. Bonking on a ride is no fun. (Reference Giant For Women Commuting Blog Series for more details on safety equipment).
Be prepared with a flat repair kit and practice a couple times before you go out. If you do get a flat, don’t panic. Make sure you pull completely off the road and out of the way of potential hazards. Your bike may have special tools that you should also carry. Know your bike and carry what’s necessary. Usually, a basic multi-tool will cover most on the fly adjustments.
If you are participating in a multi-day tour, you made need to carry more stuff. Follow the organizers recommendations. If you are a regular ride leader, you may want to consider taking a basic first aid class and/or CPR.
Finally, make sure your bike is well maintained. Perform a quick visual inspection before you set out. Check your brakes, tires, and chain. Tighten, change, and lube as necessary.
Hope your next adventure is smooth riding!
Kelli
Friday, 3/21/08 at 6:11 PM
by Deanne Wilson
by Deanne Wilson
Spring Bike Reviews
Giant for Women bikes continue to get some great reviews in the media! Women's Adventure, Women's Health and Bicycling Magazine have been singing the praises of the Tran Send EX W, OCR A0 W, and the Aeryn, respectively.
Women’s Health magazine (April issue) article included the OCR A0 W in “Ten Pieces of Gear Every Woman Should Have”. Not only did it appear in print, but online as well. They quoted Jenny Skorcz of the Women’s Council in addition to the fantastic review:
“Our pick The Giant OCR AOW ($1,800, giantforwomen.com for stores) offers a more upright position than other road bikes and accommodates wider hips, narrower shoulders, smaller hands, and other anatomical specs of the female body. It may seem pricey, but it's such a comfy ride, you'll want to keep it forever…”
Women’s Adventure magazine (March/April issue) covered the Tran Send EX W in the “Fresh from the Field” cycling gear review:
“Totally outfitted for an urban adventure, the Giant Tran Send EX W is a great bike for commuting or getting around town. The gear system is inside the rear hub, which makes for fewer moving parts being exposed to dirt and wear…”
And then Bicycling Magazine featured the Aeryn in the “Triathlon Training and Gear Guide”. I’m please to report that the Aeryn was the only women’s bike reviewed and it received the following praise:
“On the road, the Aeryn is supercomfortable, with a very natural-feeling aero position.” The reviewer goes on to state, “…keep riding the Aeryn into the off-season, and we bet that you will.”
Women’s Health magazine (April issue) article included the OCR A0 W in “Ten Pieces of Gear Every Woman Should Have”. Not only did it appear in print, but online as well. They quoted Jenny Skorcz of the Women’s Council in addition to the fantastic review:
“Our pick The Giant OCR AOW ($1,800, giantforwomen.com for stores) offers a more upright position than other road bikes and accommodates wider hips, narrower shoulders, smaller hands, and other anatomical specs of the female body. It may seem pricey, but it's such a comfy ride, you'll want to keep it forever…”
Women’s Adventure magazine (March/April issue) covered the Tran Send EX W in the “Fresh from the Field” cycling gear review:
“Totally outfitted for an urban adventure, the Giant Tran Send EX W is a great bike for commuting or getting around town. The gear system is inside the rear hub, which makes for fewer moving parts being exposed to dirt and wear…”
And then Bicycling Magazine featured the Aeryn in the “Triathlon Training and Gear Guide”. I’m please to report that the Aeryn was the only women’s bike reviewed and it received the following praise:
“On the road, the Aeryn is supercomfortable, with a very natural-feeling aero position.” The reviewer goes on to state, “…keep riding the Aeryn into the off-season, and we bet that you will.”
Friday, 3/14/08 at 4:33 PM
by Tara Llanes
by Tara Llanes
It can be done!
Hey everyone!! It’s been a little while I know. Well, there have been some updates from me, but they haven’t been specifically for Giant for Women so I want to take the time to say hi again and sorry for being tied up for the past few months. Some of you may know that I had a pretty bad crash on September 1, 2007 and am currently paralyzed from the waist down. Although that won’t be for much longer! I am working really hard at physical therapy and I better be up and out of this chair soon or I’m gonna go bananas!
Not long after I got home from Colorado I went up to Giant to meet with the other Giant for Women “women” as well as the rest of the company. I have been part of this company going on 5 years and I can’t tell you how great it was to see everybody. I had been in a hospital bed for 3 ½ months and it was extremely important for me to see all the people that had supported me and continued supporting me through the hardest time in my life. The bicycle industry is a very small industry in the grand scheme of things, but I am very proud to be part of it.
It was really important that I write this blog. I want everyone to know that there are going to be times that you fall off your bike both literally and figuratively speaking. Some falls may be harder than others, but no matter what you need to know how to get back up. Everyone should realize the strength that they have within themselves. Whether it’s a bump on the knee or a tough task at work gone wrong, everyone should realize that it’s not the end of the world! When I got hurt it was doing something that I love very very much and as soon as I get better you better believe I’ll be back on a bike!
I don’t mean to sound like I’m preaching or anything, but I’ve learned through my own life experiences that you can overcome just about anything if you realize your strength, your determination, and your will. A lot of people forget about those things and get stuck. Just remember that you CAN do anything it is that you want to accomplish. Whether it’s clearing a 10-foot set of doubles, learning how to use clipless pedals, or getting a promotion, KNOW that if you put your mind to it it CAN be done. For me it’s walking again and ultimately riding. And I know this might sound nuts, but if I could just skip the whole walking thing and just ride I might just be okay with that! Either way that’s my thing and I will pull every bit of strength, determination, and will I have to get back on two wheels. If I can do it anybody can.
Keep the rubber side down and do what you love no matter what it is!
Cheers,
tara
I am working really hard at physical therapy and I better be up and out of this chair soon or I’m gonna go bananas! Not long after I got home from Colorado I went up to Giant to meet with the other Giant for Women “women” as well as the rest of the company. I have been part of this company going on 5 years and I can’t tell you how great it was to see everybody. I had been in a hospital bed for 3 ½ months and it was extremely important for me to see all the people that had supported me and continued supporting me through the hardest time in my life. The bicycle industry is a very small industry in the grand scheme of things, but I am very proud to be part of it.
It was really important that I write this blog. I want everyone to know that there are going to be times that you fall off your bike both literally and figuratively speaking. Some falls may be harder than others, but no matter what you need to know how to get back up. Everyone should realize the strength that they have within themselves. Whether it’s a bump on the knee or a tough task at work gone wrong, everyone should realize that it’s not the end of the world! When I got hurt it was doing something that I love very very much and as soon as I get better you better believe I’ll be back on a bike!
I don’t mean to sound like I’m preaching or anything, but I’ve learned through my own life experiences that you can overcome just about anything if you realize your strength, your determination, and your will. A lot of people forget about those things and get stuck. Just remember that you CAN do anything it is that you want to accomplish. Whether it’s clearing a 10-foot set of doubles, learning how to use clipless pedals, or getting a promotion, KNOW that if you put your mind to it it CAN be done. For me it’s walking again and ultimately riding. And I know this might sound nuts, but if I could just skip the whole walking thing and just ride I might just be okay with that! Either way that’s my thing and I will pull every bit of strength, determination, and will I have to get back on two wheels. If I can do it anybody can.
Keep the rubber side down and do what you love no matter what it is!
Cheers,
tara
Friday, 3/7/08 at 10:47 AM
by Mari Holden
by Mari Holden
Spring Training -- Workout Basics
I often go out for rides just to enjoy the scenery and company, but sometimes when I’m alone I like to add some intensity to my ride. I have spent so many years training and racing, that now I like to go hard to burn off energy and keep myself sharp enough to keep up on the local group rides.
I would suggest that anyone who is interested in a real training program should hire a coach to help them stay motivated and on target. But, there are little tricks that you can use to spice up and intensify your workouts.
The first exercise that can help improve your speed is to do sprints. I like to choose different spots on the road up ahead of me. Maybe I am sprinting for a tree, maybe a light or the top of a hill. These kinds of sprints help you improve your speed, and without realizing it, you actually improve your power too. Depending on the terrain, you want to just accelerate and hold your speed all the way to your end point. Sometimes you will be in your little chain ring, and other times you will be in the big chain ring. Generally you want to start from a medium pace, and jump as hard as you can on the pedals and go for it. I like to choose a spot that is maybe a 30-45 second sprint. Do as many as you can, keep it entertaining and fun. I like to do about ten, and I try to have full recovery in between efforts. But, the fun part about doing this kind of workout is that you can let the road decide it for you. Decide to sprint for every tree, or the top of every hill. You don’t have to have a specific plan, just make it like a game and let your route decide how many efforts and recovery time. Sometimes it might be longer and sometimes shorter but it’s o.k. either way!
The next workout that I really love is to find a nice gradual hill to ride and practice different types of riding. I will spend ten minutes at a high cadence, around 90 rpm, and then recover. Then I will go to a standing exercise, where I will try moving between sitting and standing for ten minutes at a lower cadence 70-80rpm and practice feeling my bike moving under me. A mistake that a lot of people make is that they will automatically speed up when they get out of the saddle. In this exercise, I try to focus on keeping the speed the same and shifting up a gear every time I stand in order to keep the speed the same. The reason for this exercise is to learn how to use changing positions as a way to give your muscles a break on a long climb. You can always use standing as a way to speed up, but, it will benefit you to learn how to use different muscles as a tactic to making climbing easier.
The most important thing you can do to improve your fitness is to get out and ride. But in order to get faster, you need to push the limits and learn to get everything you can out of your bike. Learning the tricks of the trade, and learning how you can get the most power out of your bike is the way to start. Don’t think that small sprints are silly. This is how we all get faster. Use these as your own private finish lines. I have won many of my best races in my imagination on my training rides. It’s what makes my riding entertaining, and keeps my routes fresh and fun.
Happy riding!
Mari
I would suggest that anyone who is interested in a real training program should hire a coach to help them stay motivated and on target. But, there are little tricks that you can use to spice up and intensify your workouts.
The first exercise that can help improve your speed is to do sprints. I like to choose different spots on the road up ahead of me. Maybe I am sprinting for a tree, maybe a light or the top of a hill. These kinds of sprints help you improve your speed, and without realizing it, you actually improve your power too. Depending on the terrain, you want to just accelerate and hold your speed all the way to your end point. Sometimes you will be in your little chain ring, and other times you will be in the big chain ring. Generally you want to start from a medium pace, and jump as hard as you can on the pedals and go for it. I like to choose a spot that is maybe a 30-45 second sprint. Do as many as you can, keep it entertaining and fun. I like to do about ten, and I try to have full recovery in between efforts. But, the fun part about doing this kind of workout is that you can let the road decide it for you. Decide to sprint for every tree, or the top of every hill. You don’t have to have a specific plan, just make it like a game and let your route decide how many efforts and recovery time. Sometimes it might be longer and sometimes shorter but it’s o.k. either way!
The next workout that I really love is to find a nice gradual hill to ride and practice different types of riding. I will spend ten minutes at a high cadence, around 90 rpm, and then recover. Then I will go to a standing exercise, where I will try moving between sitting and standing for ten minutes at a lower cadence 70-80rpm and practice feeling my bike moving under me. A mistake that a lot of people make is that they will automatically speed up when they get out of the saddle. In this exercise, I try to focus on keeping the speed the same and shifting up a gear every time I stand in order to keep the speed the same. The reason for this exercise is to learn how to use changing positions as a way to give your muscles a break on a long climb. You can always use standing as a way to speed up, but, it will benefit you to learn how to use different muscles as a tactic to making climbing easier.
The most important thing you can do to improve your fitness is to get out and ride. But in order to get faster, you need to push the limits and learn to get everything you can out of your bike. Learning the tricks of the trade, and learning how you can get the most power out of your bike is the way to start. Don’t think that small sprints are silly. This is how we all get faster. Use these as your own private finish lines. I have won many of my best races in my imagination on my training rides. It’s what makes my riding entertaining, and keeps my routes fresh and fun.
Happy riding!
Mari
Wednesday, 2/27/08 at 5:03 PM
by Sara Jarrell
by Sara Jarrell
A True Ride Life...
A couple of years ago I was wandering around Dirt Demo at Interbike in Las Vegas. I had been on what felt like a couple million test rides and was about to call it a day when my jaw dropped. I had seen his picture on the Internet but it was the golden eagle mounted to his helmet that gave him away for sure. He was just returning from a test ride and seemed very focused absorbing every detail about the bike he had just ridden, I am sure by osmosis. I am not usually one to get star struck but I could not help myself, the legend stood before me – Sheldon Brown. For those of you who are not familiar with this man one of his most well known works is a website that he maintained, http://www.sheldonbrown.com. If you have never been to his website I encourage you to do so, it is a treasure chest of information for all things bicycle related. Trying to remain cool and collected I approached Sheldon, I am sure I had my right hand extend ready to shake long before I was an arm’s length away. I was tongue tied, standing there shaking his hand for an embarrassing length of time. All I could manage to muster was “Oh my gosh! Your work is incredible, I use your website all the time. Thank you for everything”. I finished shaking his hand and turned away with a goofy smile plastered across my dusty face without even properly introducing myself or letting the man speak. This was indeed a special day, one that I will remember for a lifetime. It was the day I met Sheldon Brown, the man that has spent a great part of his life enlightening professionals and tinkering enthusiasts on all subjects bicycle. A man that I look to as a role model not only for his wealth of knowledge but for his passion to ride, and his unending devotion to keeping people on there bikes (As Always, Sheldon Has The Answer).
It was a regular early February morning around the shop filled with coffee, grease and the usual amount of banter when the awful news broke. The day before, February 3rd, the bicycle guru Sheldon Brown had passed away at the age of 63 from a heart attack. The amount of technical knowledge and skill that Sheldon possessed was extraordinary but what was even more uncommon about his work was his willingness to share with all who cared to query. Anyone could write an email to Sheldon and get a personal reply within a few days and sometimes even moments. Having access to this wealth of information is a true boon to anyone who has ever enjoyed the pleasure of a bicycle. For myself working as a female mechanic in an industry in which that is uncommon, Sheldon’s hub of knowledge was a beacon in a moment of uncertainty. He lived a true Ride Life. My deepest condolences to his family and to Sheldon - you will be missed.
Sara
It was a regular early February morning around the shop filled with coffee, grease and the usual amount of banter when the awful news broke. The day before, February 3rd, the bicycle guru Sheldon Brown had passed away at the age of 63 from a heart attack. The amount of technical knowledge and skill that Sheldon possessed was extraordinary but what was even more uncommon about his work was his willingness to share with all who cared to query. Anyone could write an email to Sheldon and get a personal reply within a few days and sometimes even moments. Having access to this wealth of information is a true boon to anyone who has ever enjoyed the pleasure of a bicycle. For myself working as a female mechanic in an industry in which that is uncommon, Sheldon’s hub of knowledge was a beacon in a moment of uncertainty. He lived a true Ride Life. My deepest condolences to his family and to Sheldon - you will be missed.
Sara
Wednesday, 2/13/08 at 6:01 PM
by Jenny Skorcz
by Jenny Skorcz
With Gratitude for Cheryl...
All living beings undergo a series of changes from the moment of birth to the last breath before death. You’d think that since change will inevitably take place we would develop an ability to handle change easily. Instead, we hardly notice minor changes and the big ones can shake us at the core. I am currently passing through a period of major change, about to wrap up a twelve-year career of teaching bicycle mechanics. Although I have initiated this change – it is based on my desire to explore the world of clinics and workshops on my own terms – fear of change still arises. It occurred to me about a month ago that there are tools available for people to organize their thoughts, intentions, and goals and that doing a better job of breaking things down into manageable bits and pieces would alleviate some of the fear that seems to be inherent to only seeing the big picture.
Ten years ago, I was in the midst of another period of change. A lower back injury forced me to abandon my dream of racing mountain bikes professionally. After reviewing the results of an MRI with my doctor, she gave me a long list of sports I should avoid (racing mountain bikes was at the top) and a short list of physical activities that would be OK, such as Yoga and hiking. Hiking gave me a good deal of time to contemplate life without racing. This line of thinking led me to Jacquie Phelan and WOMBATS, which then continued on to starting a local club for non-competitive women mountain bikers, and finally took me south to Durango to work at the WOMBATS Jamboree – a four-day mountain biking event for women.
When I arrived at Fort Lewis College the first thought that struck me was “ Oh my gosh, I have a lot of bikes to safety check!” Arriving in waves, sixty-five women ascended the mesa to the commons area at Fort Lewis to attend this amazing weekend event. Somehow I managed to get through all the bikes by the end of lunch, liberating me to join one of the groups heading off for a trail ride. Cheryl Thiele was in that group. She was slight of build, but not fragile, with a mane of brown hair and sun-soaked skin. I liked her immediately for her ease and grace, and for her egoless confidence. We talked and rode; I took small notice of the mental struggle she endured on the descents.
Later that day, I strolled down the dusty, sun-baked path lined by Curl-leaf Mahogany, Prickly Pear, and Sage that flowed into town. I meandered along the main drag and popped into a wonderful little bookstore. New to Colorado and the West, I couldn’t get enough of Wallace Stegner and other writers enamored with the land, so I parked myself on the floor in front of the Western section. A woman from camp had told me about Louis Erdrich and, as I was reading the back cover of Tracks, Cheryl popped her head in the store. She had been searching for old Zuni jewelry, some of which she was wearing on her wrist. I purchased my books and we walked up the street to meet a few dozen women for dinner.
For the first two days of the event we explored the many trails on the land around the college. On the third day, we trucked all the bikes up into the mountains northwest of town. Since I had never ridden any of the trails, I was usually assigned the duty of sweeper. We were tackling some rugged terrain and I would be off the back with some of the technically challenged riders. Recently retired from racing, I relished each opportunity to hone my skill as a teacher. The role of sweeper gave me a chance to explore gentle ways to share what I had learned as a competitive rider and to discover a healthy, smarter approach to riding for myself, one that would not hurt my back.
The landscape was incredible: the scent of pine flooded the nostrils, electric green grasses and wild flowers carpeted the forest floor, and the sun broke through glittering aspen leaves and gave everything a magical glow. To me, it was paradise. Not so for my friend Cheryl, who was beginning to falter under the weight of a demon she could not shake – fear. Encumbered by the frustration of not wanting to be afraid, I hardly recognized her as she paused at the top of a technical descent and quietly cried. Intuitively, I understood her dilemma. The Nationals course at Vail included a horrendous section called Bailey’s Bailout. I rode the entire section sight unseen on my first lap, and bounced through it like a square ping-pong ball on the second. Adrenalin had worked for me in the past, but was not going to help in this situation. I suggested we walk the trail to better investigate each section and discover the best line through. We leaned our bikes against the moist sappy bark of a Ponderosa Pine and got to work. We observed the length of the first section; I talked about carrying some speed to help the front wheel over the rocks, weight back a little but not too far or it would be difficult to maneuver the front end. I showed her the line was better if she rolled off a slightly larger rock instead of trying to steer around it, which would almost certainly through her off balance. We identified a break in the rocks as a place to rest for a brief moment mentally before the rocks gained in numbers and the steepness increased again. We considered the trail a puzzle; by walking it, we provided ourselves with an opportunity to examine each piece, which made it possible to assemble the whole. Approaching it that way disempowered the fear element. We deconstructed the mountain into several molehills linked by dirt, grass, and flowers.
On our way back up to the top, we revisited a few spots and confirmed the best approach. Then, I lowered her seat post and asked her to stay on my wheel, and promised to take it slow. Helmets on, we shoved off. I breathed quietly and worked to balance my attention lightly between the trail and listening to Cheryl grunt behind me. Occasionally, I would offer words of encouragement or remind her of how to get through a rocky cluster. When we rolled onto the dirt I stopped and turned to see how she was doing. She rolled up next to me and unleashed her laughter through a huge smile. Stepping back, organizing our approach, and taking a closer look at the individual elements brought the whole into perspective.
Two years later I became the Colorado Camp Coordinator and Cheryl returned to work with me as a ride leader. Cheryl was the creative author of The Sacred Journey: Daily Journal For Your Soul, and I asked her to conduct workshops on journaling for the participants. She gifted me a copy after our last camp in 2000 but I never used it as a journal. Instead, the pages covered with beautiful Native American symbols became grocery and “to-do” lists. In turning my life upside down (or right side up, depending how you look at things), I am reminded that organizing my thoughts, my goals, and intentions can prevent me from getting tangled in fear’s web of speculation and “what if’s.” I ordered Cheryl’s 2008 book from amazon.com and when I sat down to read her encouraging words, I could hear her voice talking to me, showing me the line through this rocky section of life. Recalling that day in the mountains reminds me that difficult times are not bad times, just as easy times are not always good times. Challenges always come up - they are inherent to the life experience. Rather than feeding fear with judgment and negativity, we can cultivate skills such as courage and determination, offer ourselves some understanding and be patient while we find our line through the rocks. Cheryl’s words reminded me that we all posses the ability to make molehills of mountains, we all have the power to shift our perspective.
Thoughtfully,
Jenny
Ten years ago, I was in the midst of another period of change. A lower back injury forced me to abandon my dream of racing mountain bikes professionally. After reviewing the results of an MRI with my doctor, she gave me a long list of sports I should avoid (racing mountain bikes was at the top) and a short list of physical activities that would be OK, such as Yoga and hiking. Hiking gave me a good deal of time to contemplate life without racing. This line of thinking led me to Jacquie Phelan and WOMBATS, which then continued on to starting a local club for non-competitive women mountain bikers, and finally took me south to Durango to work at the WOMBATS Jamboree – a four-day mountain biking event for women.
When I arrived at Fort Lewis College the first thought that struck me was “ Oh my gosh, I have a lot of bikes to safety check!” Arriving in waves, sixty-five women ascended the mesa to the commons area at Fort Lewis to attend this amazing weekend event. Somehow I managed to get through all the bikes by the end of lunch, liberating me to join one of the groups heading off for a trail ride. Cheryl Thiele was in that group. She was slight of build, but not fragile, with a mane of brown hair and sun-soaked skin. I liked her immediately for her ease and grace, and for her egoless confidence. We talked and rode; I took small notice of the mental struggle she endured on the descents.
Later that day, I strolled down the dusty, sun-baked path lined by Curl-leaf Mahogany, Prickly Pear, and Sage that flowed into town. I meandered along the main drag and popped into a wonderful little bookstore. New to Colorado and the West, I couldn’t get enough of Wallace Stegner and other writers enamored with the land, so I parked myself on the floor in front of the Western section. A woman from camp had told me about Louis Erdrich and, as I was reading the back cover of Tracks, Cheryl popped her head in the store. She had been searching for old Zuni jewelry, some of which she was wearing on her wrist. I purchased my books and we walked up the street to meet a few dozen women for dinner.
For the first two days of the event we explored the many trails on the land around the college. On the third day, we trucked all the bikes up into the mountains northwest of town. Since I had never ridden any of the trails, I was usually assigned the duty of sweeper. We were tackling some rugged terrain and I would be off the back with some of the technically challenged riders. Recently retired from racing, I relished each opportunity to hone my skill as a teacher. The role of sweeper gave me a chance to explore gentle ways to share what I had learned as a competitive rider and to discover a healthy, smarter approach to riding for myself, one that would not hurt my back.
The landscape was incredible: the scent of pine flooded the nostrils, electric green grasses and wild flowers carpeted the forest floor, and the sun broke through glittering aspen leaves and gave everything a magical glow. To me, it was paradise. Not so for my friend Cheryl, who was beginning to falter under the weight of a demon she could not shake – fear. Encumbered by the frustration of not wanting to be afraid, I hardly recognized her as she paused at the top of a technical descent and quietly cried. Intuitively, I understood her dilemma. The Nationals course at Vail included a horrendous section called Bailey’s Bailout. I rode the entire section sight unseen on my first lap, and bounced through it like a square ping-pong ball on the second. Adrenalin had worked for me in the past, but was not going to help in this situation. I suggested we walk the trail to better investigate each section and discover the best line through. We leaned our bikes against the moist sappy bark of a Ponderosa Pine and got to work. We observed the length of the first section; I talked about carrying some speed to help the front wheel over the rocks, weight back a little but not too far or it would be difficult to maneuver the front end. I showed her the line was better if she rolled off a slightly larger rock instead of trying to steer around it, which would almost certainly through her off balance. We identified a break in the rocks as a place to rest for a brief moment mentally before the rocks gained in numbers and the steepness increased again. We considered the trail a puzzle; by walking it, we provided ourselves with an opportunity to examine each piece, which made it possible to assemble the whole. Approaching it that way disempowered the fear element. We deconstructed the mountain into several molehills linked by dirt, grass, and flowers.
On our way back up to the top, we revisited a few spots and confirmed the best approach. Then, I lowered her seat post and asked her to stay on my wheel, and promised to take it slow. Helmets on, we shoved off. I breathed quietly and worked to balance my attention lightly between the trail and listening to Cheryl grunt behind me. Occasionally, I would offer words of encouragement or remind her of how to get through a rocky cluster. When we rolled onto the dirt I stopped and turned to see how she was doing. She rolled up next to me and unleashed her laughter through a huge smile. Stepping back, organizing our approach, and taking a closer look at the individual elements brought the whole into perspective.
Two years later I became the Colorado Camp Coordinator and Cheryl returned to work with me as a ride leader. Cheryl was the creative author of The Sacred Journey: Daily Journal For Your Soul, and I asked her to conduct workshops on journaling for the participants. She gifted me a copy after our last camp in 2000 but I never used it as a journal. Instead, the pages covered with beautiful Native American symbols became grocery and “to-do” lists. In turning my life upside down (or right side up, depending how you look at things), I am reminded that organizing my thoughts, my goals, and intentions can prevent me from getting tangled in fear’s web of speculation and “what if’s.” I ordered Cheryl’s 2008 book from amazon.com and when I sat down to read her encouraging words, I could hear her voice talking to me, showing me the line through this rocky section of life. Recalling that day in the mountains reminds me that difficult times are not bad times, just as easy times are not always good times. Challenges always come up - they are inherent to the life experience. Rather than feeding fear with judgment and negativity, we can cultivate skills such as courage and determination, offer ourselves some understanding and be patient while we find our line through the rocks. Cheryl’s words reminded me that we all posses the ability to make molehills of mountains, we all have the power to shift our perspective.
Thoughtfully,
Jenny
Thursday, 1/31/08 at 11:35 AM
by Kelli Poindexter
by Kelli Poindexter
Postpartum Weight Loss Challenge
Like all substantial weight loss, it’s a struggle. My daughter, Rylie, will be five months old on January 17th and I started my weight loss plan three months ago. I gained 45 pounds during my pregnancy. That was a lot of extra weight for me to carry around. And so far it’s true what they say, “Your body is never the same”, but we can tackle that another time. At least 15 pounds of my 45 was baby (a healthy 6lbs 6ozs), placenta, and fluids. I wasn’t too worried about the weight as I gained it, after all it was for a good cause, and then it came time to take it off…
When Rylie reached two months old in October, I had lost 25 of the 45 pounds. It seemed the natural weight loss after birth had reached a plateau. At that time, I decided I should start making a concerted effort to get the rest of the weight off. However, I am breastfeeding, so I needed to be smart about losing weight. Consuming lots of fluids are crucial during breastfeeding. Breastfeeding is supposed to help you lose weight because you use 200 - 500 extra calories each day. The experts recommend not losing more than a pound a week while breastfeeding and to give yourself as much time as it took to put the weight on.
I set up a plan with lofty goals. I gave myself 10 months (August 17, 2008 – Rylie’s 1st birthday). I want to lose 35 pounds, four pant sizes, be back in small size shirts, and be fitter than I was before getting pregnant. I would journal everything I ate and all of my exercise (30 minutes to one hour per day was my goal). Then review how things went each week. I started weighing myself twice a week. I never weighed myself before being pregnant. I just relied on how my clothes fit. This plan seemed doable.
I started out so strong, journaling everything. Keeping a weight loss journal is really helpful for me. It keeps me honest. Reviewing what I’d accomplished and where I failed each week helped me to refocus. I kept it up for a month along with weighing myself twice a week. It all fell apart mid November. Weighing myself twice a week got really depressing. I just bounced back and forth three pounds. Sometimes I could only get fifteen minutes in on the trainer because Rylie would need me. And then the holidays hit! I decided I wasn’t going to worry about the weight loss every second through the holidays. I would still try to make good choices and keep active but not deprive myself.
So, here I am in January, the time of resolutions and new goals. In order to make resolutions and renew my goals, I had to take a look at where I am. I was nervous to do this for fear I had slipped back too far and enjoyed Rylie’s first Christmas too much. I stepped hesitantly on the scale the first week of January with my eyes closed. I opened my left eye and took a peak. I was the same weight. I doubled checked with both eyes and sure enough I hadn’t lost anything, but more importantly I hadn’t gained a pound. There must not be any calories in chocolate after all.
One of my girlfriends gave me her “fat” clothes in December. She lost a bunch of weight last year and graciously gave me her clothes. I was so happy to finally be able to pack up my maternity clothes. The worst motivator for losing baby weight is still wearing your maternity clothes. I was really encouraged when had to take in the pants my friend gave me, which means, although I haven’t lost weight, I had lost one size in pants. Those pants are now getting looser. I’ve lost nearly two sizes in pants now with two sizes more to go to get to my pre-pregnancy size.
I have pulled the journal back out and started up my plan again. However, I’ve made a few revisions. I’m not going to weigh myself twice a week. Instead I will check my weight every couple of weeks. I think this will be more realistic and less discouraging. I’m trying to stay away from the evil yummyness of chocolate. I must be lacking something in my diet that is causing me to crave it so much. Jason, my husband, and I continue to trade bike rides on his days off. I try to keep active by getting on the trainer and/or taking a walk with Rylie everyday. My goal is to be ready for the Cinderella Classic (65 mile ride) by April 5th. Last Saturday I rode 32 miles but without any climbing. This was my longest ride yet. As Rylie gets older, it gets easier to be gone on rides longer. I can’t wait until she can sit up and wear a helmet so I can put her in a child seat or trailer. Then we can go out and ride together everyday. I think she’ll be ready in May.
So, I’ve got seven more months to work toward my ultimate goal of M.I.L.F. status by Rylie’s first birthday. I’ll keep you posted on my progress. I’d love to hear from other women out there who are struggling or who have been successful in there postpartum weight loss goals.
Kelli Poindexter
When Rylie reached two months old in October, I had lost 25 of the 45 pounds. It seemed the natural weight loss after birth had reached a plateau. At that time, I decided I should start making a concerted effort to get the rest of the weight off. However, I am breastfeeding, so I needed to be smart about losing weight. Consuming lots of fluids are crucial during breastfeeding. Breastfeeding is supposed to help you lose weight because you use 200 - 500 extra calories each day. The experts recommend not losing more than a pound a week while breastfeeding and to give yourself as much time as it took to put the weight on.
I set up a plan with lofty goals. I gave myself 10 months (August 17, 2008 – Rylie’s 1st birthday). I want to lose 35 pounds, four pant sizes, be back in small size shirts, and be fitter than I was before getting pregnant. I would journal everything I ate and all of my exercise (30 minutes to one hour per day was my goal). Then review how things went each week. I started weighing myself twice a week. I never weighed myself before being pregnant. I just relied on how my clothes fit. This plan seemed doable.
I started out so strong, journaling everything. Keeping a weight loss journal is really helpful for me. It keeps me honest. Reviewing what I’d accomplished and where I failed each week helped me to refocus. I kept it up for a month along with weighing myself twice a week. It all fell apart mid November. Weighing myself twice a week got really depressing. I just bounced back and forth three pounds. Sometimes I could only get fifteen minutes in on the trainer because Rylie would need me. And then the holidays hit! I decided I wasn’t going to worry about the weight loss every second through the holidays. I would still try to make good choices and keep active but not deprive myself.
So, here I am in January, the time of resolutions and new goals. In order to make resolutions and renew my goals, I had to take a look at where I am. I was nervous to do this for fear I had slipped back too far and enjoyed Rylie’s first Christmas too much. I stepped hesitantly on the scale the first week of January with my eyes closed. I opened my left eye and took a peak. I was the same weight. I doubled checked with both eyes and sure enough I hadn’t lost anything, but more importantly I hadn’t gained a pound. There must not be any calories in chocolate after all.
One of my girlfriends gave me her “fat” clothes in December. She lost a bunch of weight last year and graciously gave me her clothes. I was so happy to finally be able to pack up my maternity clothes. The worst motivator for losing baby weight is still wearing your maternity clothes. I was really encouraged when had to take in the pants my friend gave me, which means, although I haven’t lost weight, I had lost one size in pants. Those pants are now getting looser. I’ve lost nearly two sizes in pants now with two sizes more to go to get to my pre-pregnancy size.
I have pulled the journal back out and started up my plan again. However, I’ve made a few revisions. I’m not going to weigh myself twice a week. Instead I will check my weight every couple of weeks. I think this will be more realistic and less discouraging. I’m trying to stay away from the evil yummyness of chocolate. I must be lacking something in my diet that is causing me to crave it so much. Jason, my husband, and I continue to trade bike rides on his days off. I try to keep active by getting on the trainer and/or taking a walk with Rylie everyday. My goal is to be ready for the Cinderella Classic (65 mile ride) by April 5th. Last Saturday I rode 32 miles but without any climbing. This was my longest ride yet. As Rylie gets older, it gets easier to be gone on rides longer. I can’t wait until she can sit up and wear a helmet so I can put her in a child seat or trailer. Then we can go out and ride together everyday. I think she’ll be ready in May.
So, I’ve got seven more months to work toward my ultimate goal of M.I.L.F. status by Rylie’s first birthday. I’ll keep you posted on my progress. I’d love to hear from other women out there who are struggling or who have been successful in there postpartum weight loss goals.
Kelli Poindexter
Thursday, 1/10/08 at 12:33 PM
by Sara Jarrell
by Sara Jarrell
Cookies to the Rescue!
At a cross race this season rather haphazardly I found my favorite pre race fuel. I woke up a little late and had to rush to get out the door in time to pre ride the course before my race. Usually I like to wake up in time to have a light breakfast of oatmeal with raisins and almonds, coffee, juice, and water. As I gathered my things and loaded up the car I did a last minute sweep of the kitchen to find something that could possibly replace my trusty breakfast. Then I saw them out of the corner of my eye, the cookies that I had been trying all season to avoid like the plague, now seemed like the perfect substitution. I grabbed a couple oatmeal, chocolate chip cookies and headed out. I ate a cookie on my way to the race and then had another one about twenty minutes before lining up. To make a long story short I had my best results of the series at eighth place! Seeing as my training up to this point was a bit lacking I am blaming this solid finish totally on the cookies. Below I have included the recipe for these amazing cookies.
Amazingly Fast Oatmeal Chocolate Chip Cookies
1¼ cup unbleached AP flour (or whole wheat AP flour)
¾ teaspoon baking powder
½ teaspoon baking soda
½ teaspoon table salt
1 ¼ cup (3 ½ ounces) old fashioned rolled oats
1 cup pecans (4 ounces) toasted and chopped
1 cup (5 ounces) dried sour cherries, chopped coarse
4 ounces bittersweet chocolate, chopped into chucks (3/4 cup)
12 tablespoons (1 ½ stick) unsalted butter, softened but still cool
1½ cups packed brown sugar
1 large egg
1 teaspoon vanilla extract
1.) Adjust oven racks to upper and lower middle positions; heat oven to 350 degrees. Grab 2 large baking sheets and line with parchment paper.
2.) Whisk flour, baking powder, baking soda, and salt in medium bowl. In second medium bowl, stir together oats, pecans, cherries, and chocolate.
3.) Beat butter and sugar until no sugar lumps remain, about 1 minute. Scrape down sides of bowl with rubber spatula; add egg and vanilla and beat until fully incorporated, about 30 seconds. Scrape down bowl; while mixing add flour mixture; mix until just combined, about 30 seconds. Continue mixing while adding oat/nut mixture; mix until just incorporated. Give dough final stir and to make sure ingredients are evenly distributed and there is no air in dough.
4.) Divide dough into 16 or so 2 inch balls, space them out 8 on each cookie sheet. Press each dough ball down until it is about half the height and put in oven. Bake for 12 minutes then rotate front to back and top to bottom to insure even baking. Then bake for an additional 8 to 10 minutes, or until cookies are golden brown on the edges and appear a little underdone in middle. Remove from oven and cool on wire rack for 5 minutes or until room temperature. Then it time for my favorite part – taste test!!
So I would recommend, if taking these cookies on a ride, put them in a baggie and be prepared to enjoy a slightly melted cookie, yum. I hope that you experiment with these cookies and find the energizing recipe that works for you; maybe some flax seed or cranberries instead of cherries… and maybe even add suggestions or reviews in the comments field.
Happy Riding,
Sara
Amazingly Fast Oatmeal Chocolate Chip Cookies
1¼ cup unbleached AP flour (or whole wheat AP flour)
¾ teaspoon baking powder
½ teaspoon baking soda
½ teaspoon table salt
1 ¼ cup (3 ½ ounces) old fashioned rolled oats
1 cup pecans (4 ounces) toasted and chopped
1 cup (5 ounces) dried sour cherries, chopped coarse
4 ounces bittersweet chocolate, chopped into chucks (3/4 cup)
12 tablespoons (1 ½ stick) unsalted butter, softened but still cool
1½ cups packed brown sugar
1 large egg
1 teaspoon vanilla extract
1.) Adjust oven racks to upper and lower middle positions; heat oven to 350 degrees. Grab 2 large baking sheets and line with parchment paper.
2.) Whisk flour, baking powder, baking soda, and salt in medium bowl. In second medium bowl, stir together oats, pecans, cherries, and chocolate.
3.) Beat butter and sugar until no sugar lumps remain, about 1 minute. Scrape down sides of bowl with rubber spatula; add egg and vanilla and beat until fully incorporated, about 30 seconds. Scrape down bowl; while mixing add flour mixture; mix until just combined, about 30 seconds. Continue mixing while adding oat/nut mixture; mix until just incorporated. Give dough final stir and to make sure ingredients are evenly distributed and there is no air in dough.
4.) Divide dough into 16 or so 2 inch balls, space them out 8 on each cookie sheet. Press each dough ball down until it is about half the height and put in oven. Bake for 12 minutes then rotate front to back and top to bottom to insure even baking. Then bake for an additional 8 to 10 minutes, or until cookies are golden brown on the edges and appear a little underdone in middle. Remove from oven and cool on wire rack for 5 minutes or until room temperature. Then it time for my favorite part – taste test!!
So I would recommend, if taking these cookies on a ride, put them in a baggie and be prepared to enjoy a slightly melted cookie, yum. I hope that you experiment with these cookies and find the energizing recipe that works for you; maybe some flax seed or cranberries instead of cherries… and maybe even add suggestions or reviews in the comments field.
Happy Riding,
Sara
Friday, 12/21/07 at 5:11 PM
by Deanne Wilson
by Deanne Wilson
SOOTHE YOUR LIPS WITH TARABALM AND HELP TARA LLANES!
Tarabalm was created to sooth the lips of cyclists and outdoor enthusiasts while helping Giant for Women Ride Society Leader and mountain bike pro Tara Llanes who suffered a spinal cord injury earlier this year. The lip balm label was designed by current 4X world champion Jill Kintner. Tarabalm is a natural lip balm and is made with organic ingredients, petroleum free, with SPF15 sun protection.
All proceeds from the sale of Tarabalm will go to Tara’s Road to Recovery Fund. Quantities are limited.
To find out how to get Tarabalm, go to:
http://www.tarabalm.blogspot.com/
All proceeds from the sale of Tarabalm will go to Tara’s Road to Recovery Fund. Quantities are limited.
To find out how to get Tarabalm, go to:
http://www.tarabalm.blogspot.com/
Thursday, 12/20/07 at 2:13 PM
by Sara Jarrell
by Sara Jarrell
Tour de Pink 2007
It has been about two months since I have returned from the 2007 Young Survival Coalition’s York Tour de Pink presented by Hershey’s. Before I embarked on this epic 200 mile ride, across some of the most beautiful Pennsylvania farm country, I knew the facts: this was a ride to benefit the YSC, it was about 200 miles in three days, there were going to be some hills, and about 100 riders were going to be participating. I trained for the ride and felt prepared. However there was an aspect of this ride that no amount of training could prepare me for; that is the profound impact that this ride was going to have on my life.
Every time I reflect on these days I spent riding with all these absolutely amazing individuals three words come to mind.
Strength: not just physical but the kind born of a fight for one’s life that grows from a place deep inside that is untouchable and infallible.
Dedication: the undying and persevering sort that is unfazed by the trials and tribulations that would stop many in their footsteps.
Spirit: motivated by the desire to live one’s life to the fullest each and everyday.
As the ride ensued I was able to mingle in different crowds of cyclists and strike up conversation. A consistent theme was present in every chat; everyone had a story, a connection to this cause – this fight. Some of the people on this unforgettable ride were survivors, Lisa Frank, co-director of the ride and co-founder of the YSC, is a two-time survivor and all time rider. Many other survivors joined her, including riders and volunteers, whose presence was an inspiration. From day one, a 70 plus mile day with a menacing climb (six percent average grade including a couple of fourteen plus percent grades), to a ceremonial ride around Times Square New York on the last day, all the riders, staff, and volunteers stayed the fight. The celebratory finish on October 1st at Fox and Friends was an exuberant kick off for Breast Cancer Awareness Month.
The ride as a whole represented to me something greater than pedaling a bike 200 miles; it was symbolic of the recognition of a cause and a struggle to getting through… and sometimes not getting through but to keeping the fight alive. Those four days made a mark on my heart as well as my mind where they have found a place to resonate and strengthen my role in this fight. I encourage everyone to join this cause or to find a cause that interests you and hopefully it will lead you down a two-wheeled path of adventure, discovery, and purpose.
Two wheels keep on turning,
Sara
Every time I reflect on these days I spent riding with all these absolutely amazing individuals three words come to mind.
Strength: not just physical but the kind born of a fight for one’s life that grows from a place deep inside that is untouchable and infallible.
Dedication: the undying and persevering sort that is unfazed by the trials and tribulations that would stop many in their footsteps.
Spirit: motivated by the desire to live one’s life to the fullest each and everyday.
As the ride ensued I was able to mingle in different crowds of cyclists and strike up conversation. A consistent theme was present in every chat; everyone had a story, a connection to this cause – this fight. Some of the people on this unforgettable ride were survivors, Lisa Frank, co-director of the ride and co-founder of the YSC, is a two-time survivor and all time rider. Many other survivors joined her, including riders and volunteers, whose presence was an inspiration. From day one, a 70 plus mile day with a menacing climb (six percent average grade including a couple of fourteen plus percent grades), to a ceremonial ride around Times Square New York on the last day, all the riders, staff, and volunteers stayed the fight. The celebratory finish on October 1st at Fox and Friends was an exuberant kick off for Breast Cancer Awareness Month.
The ride as a whole represented to me something greater than pedaling a bike 200 miles; it was symbolic of the recognition of a cause and a struggle to getting through… and sometimes not getting through but to keeping the fight alive. Those four days made a mark on my heart as well as my mind where they have found a place to resonate and strengthen my role in this fight. I encourage everyone to join this cause or to find a cause that interests you and hopefully it will lead you down a two-wheeled path of adventure, discovery, and purpose.
Two wheels keep on turning,
Sara
Friday, 12/7/07 at 5:27 PM
by Tara Llanes
by Tara Llanes
Getting Ready to Go Home...
I’m so tired!
I can't believe it's taken me this long to write another blog. Things here are getting a little busier just because I am leaving soon and I need to get everything organized as far as things I will need at home and making sure they get sent there before I get there.
So besides all of that this past Monday was a pretty cool day. Access Hollywood came out to interview me for their show. I have to admit I was a bit on the nervous side mostly because I wasn't quite sure what they were going to ask me—but I think the interview went well. Maria Menounos was the interviewer and she was really down to earth and made me feel relaxed. They showed up early and followed me around to all of my classes and therapy sessions and in between all of that we did about an hour long interview.
It's crazy how it all sort of happened. A writer for the show is really into mountain biking so I guess he was in the market for a new bike, went online to check something out, and came across and interview I had done. I think in the interview I mentioned something about my Giant Reign and how amazing it is, and so he went out and bought one. That's freakin' bananas!! Well, either that or it could be what I like to call job security! heehee.
They wanted to air the show this Friday, but because of the editing and the fact that I sent them a ton of riding photos they need to get releases on those so it will take a little bit longer. It looks like it might air around Xmas time. Maybe Dec. 26th, but not totally sure yet. I'll post it when I know for sure.
Other than that, this week of therapy has gone well. At least the ones I'm awake for! Seriously I haven't got a whole lot of sleep this week. Just between the interview and being exhausted running around all day making sure everything at home is getting organized I just run out of time. I hung out with Stephen today too since he leaves tomorrow. I know he's stoked to get back home to his family and more importantly his little boys. I know he will do awesome and I'll miss him. Although he won't be that far away since he'll be in Riverside.
Anyway I better say goodnight as it is past midnight now and I need to make sure my body gets all the rest it needs.
I'll keep working hard and never give up.
t
Editor’s Note: Tara Llanes is recording her progress in rehab at the Craig Hospital in Denver as she continues to recover from the spinal cord injuries she suffered in a mountain bike race in Colorado on September 1. This is the latest update posted to her MySpace page. Tara has been blogging about her recovery since mid-September. All of her blogs, photos of her recovery and many, many good wishes can be found at:
http://www.myspace.com/mtbtara
I can't believe it's taken me this long to write another blog. Things here are getting a little busier just because I am leaving soon and I need to get everything organized as far as things I will need at home and making sure they get sent there before I get there.
So besides all of that this past Monday was a pretty cool day. Access Hollywood came out to interview me for their show. I have to admit I was a bit on the nervous side mostly because I wasn't quite sure what they were going to ask me—but I think the interview went well. Maria Menounos was the interviewer and she was really down to earth and made me feel relaxed. They showed up early and followed me around to all of my classes and therapy sessions and in between all of that we did about an hour long interview.
It's crazy how it all sort of happened. A writer for the show is really into mountain biking so I guess he was in the market for a new bike, went online to check something out, and came across and interview I had done. I think in the interview I mentioned something about my Giant Reign and how amazing it is, and so he went out and bought one. That's freakin' bananas!! Well, either that or it could be what I like to call job security! heehee.
They wanted to air the show this Friday, but because of the editing and the fact that I sent them a ton of riding photos they need to get releases on those so it will take a little bit longer. It looks like it might air around Xmas time. Maybe Dec. 26th, but not totally sure yet. I'll post it when I know for sure.
Other than that, this week of therapy has gone well. At least the ones I'm awake for! Seriously I haven't got a whole lot of sleep this week. Just between the interview and being exhausted running around all day making sure everything at home is getting organized I just run out of time. I hung out with Stephen today too since he leaves tomorrow. I know he's stoked to get back home to his family and more importantly his little boys. I know he will do awesome and I'll miss him. Although he won't be that far away since he'll be in Riverside.
Anyway I better say goodnight as it is past midnight now and I need to make sure my body gets all the rest it needs.
I'll keep working hard and never give up.
t
Editor’s Note: Tara Llanes is recording her progress in rehab at the Craig Hospital in Denver as she continues to recover from the spinal cord injuries she suffered in a mountain bike race in Colorado on September 1. This is the latest update posted to her MySpace page. Tara has been blogging about her recovery since mid-September. All of her blogs, photos of her recovery and many, many good wishes can be found at:
http://www.myspace.com/mtbtara
Tuesday, 11/20/07 at 1:36 PM
by Mari Holden
by Mari Holden
Wet, Cold, or Rainy... Dressing for the Conditions
It’s that time of year again when trying to decide what to wear on the bike becomes a bit more challenging. Today I am packing for a ride from San Luis Obispo to San Diego. It is for the Qualcomm Million Dollar Challenge. Our ride was supposed to be a few weeks ago from San Francisco to San Diego, but because of the fires that devastated Southern California we stopped after San Luis Obispo. So, tonight I’ll board a plane to finish up the ride with over 75 people from the initial group!
It is almost 85 degrees here in sunny San Diego, but I know that the weather is supposed to change a bit over the next few days. I am keeping my fingers crossed that it will be beautiful, but riding on the coast can sometimes be tricky. As they say, layering is the key to success.
Typically, I will ride with an undershirt, arm warmers and a vest in the morning. That way as the day heats up, I can pull off the arm warmers and vest. I almost always wear a light undershirt unless it is super hot. I like that I have a barrier between myself and the jersey.
Since the weather could get rainy, which I think might be a bit optimistic for Southern California… I will bring along a clear rain jacket. I like plastic type rain gear because it really keeps the weather off you, and if it’s cold, the plastic help keeps the wind off you too. The only problem is that sometimes they make you sweat too much, so if I’m racing or going hard, I really have to weigh the options. I hate to be too hot when I’m going hard.
I will also pack knee warmers and leg warmers. I don’t think that they will be necessary, but it’s always good to be prepared. When I was racing, they would say that you should always keep your knees covered if it’s under 70 degrees. I think that might be pushing it a little, but old school ways always die hard.
I have long fingered gloves etc., but I will most like likely stick to short fingered racing type gloves. If I were going to Colorado, then I would make sure I had winter gloves and shoe covers, but I am only heading to Northern California.
For those of you in really cold climates, I think that one of the most important things you can do is keep your head warm. I always had a larger helmet in the winter that I could fit a ski cap under. We lose so much heat through our heads! Also, the trick is to keep your body dry. Good base layers are incredibly important, and thermal gear is necessary if you are riding in freezing conditions.
Well, I’m off to finish my packing… Don’t let the winter weather intimidate you. Just be prepared and plan. I always felt so good after finishing rides in bad conditions. There is nothing like a cup of hot chocolate while you are warming up after a good winter ride. Have fun and dress for success
Mari
It is almost 85 degrees here in sunny San Diego, but I know that the weather is supposed to change a bit over the next few days. I am keeping my fingers crossed that it will be beautiful, but riding on the coast can sometimes be tricky. As they say, layering is the key to success.
Typically, I will ride with an undershirt, arm warmers and a vest in the morning. That way as the day heats up, I can pull off the arm warmers and vest. I almost always wear a light undershirt unless it is super hot. I like that I have a barrier between myself and the jersey.
Since the weather could get rainy, which I think might be a bit optimistic for Southern California… I will bring along a clear rain jacket. I like plastic type rain gear because it really keeps the weather off you, and if it’s cold, the plastic help keeps the wind off you too. The only problem is that sometimes they make you sweat too much, so if I’m racing or going hard, I really have to weigh the options. I hate to be too hot when I’m going hard.
I will also pack knee warmers and leg warmers. I don’t think that they will be necessary, but it’s always good to be prepared. When I was racing, they would say that you should always keep your knees covered if it’s under 70 degrees. I think that might be pushing it a little, but old school ways always die hard.
I have long fingered gloves etc., but I will most like likely stick to short fingered racing type gloves. If I were going to Colorado, then I would make sure I had winter gloves and shoe covers, but I am only heading to Northern California.
For those of you in really cold climates, I think that one of the most important things you can do is keep your head warm. I always had a larger helmet in the winter that I could fit a ski cap under. We lose so much heat through our heads! Also, the trick is to keep your body dry. Good base layers are incredibly important, and thermal gear is necessary if you are riding in freezing conditions.
Well, I’m off to finish my packing… Don’t let the winter weather intimidate you. Just be prepared and plan. I always felt so good after finishing rides in bad conditions. There is nothing like a cup of hot chocolate while you are warming up after a good winter ride. Have fun and dress for success
Mari
Wednesday, 10/31/07 at 6:17 PM
by Kelli Poindexter
by Kelli Poindexter
Checklist for Cycling Enjoyment
Here are 10 quick steps to prepare for and recover from your cycling adventures.
Pre-ride prep:
Bike:
1. Do a quick check over of your bike (tires, brakes, chain, pedals).
2. Pump tires to appropriate pressure.
Attire:
3. Make sure your cycling clothing is appropriate for the weather. Layering works best.
4. Check your helmet for wear and tear.
Food/Hydration:
5. Be sure you’re prepared with enough food and water (or electrolyte drink) for your ride. One water bottle per hour is suggested. There are lots of varieties of ride food options to accommodate your personal preferences (e.g. protein bars, carbohydrate shots, electrolyte supplements, etc.)
Post-ride recovery:
Bike:
6. Do another quick check of your bike, especially tires, for any damage.
Attire:
7. When you wash your cycling clothes, it is best to wash them on a gentle cycle in cold water and then hang dry. Your cycling wear will last longer if you don’t dry them in the dryer.
Food/Hydration:
8. You burn on average 500 calories/hour cycling. It is important to eat a healthy snack or meal after your ride.
9. It is also important to re-hydrate after your ride. At minimum, drink another bottle of water. Many cyclists prefer to supplement with a protein based drink to replenish their body after a ride. Most manufacturers of cycling nutrition provide some form of this. You’ll have to find out your preference by trial and error.
ENJOY YOUR SUCCESS!
10. Relax and enjoy the feeling of accomplishment your body is singing to you.
Happy Riding! Kelli
Pre-ride prep:
Bike:
1. Do a quick check over of your bike (tires, brakes, chain, pedals).
2. Pump tires to appropriate pressure.
Attire:
3. Make sure your cycling clothing is appropriate for the weather. Layering works best.
4. Check your helmet for wear and tear.
Food/Hydration:
5. Be sure you’re prepared with enough food and water (or electrolyte drink) for your ride. One water bottle per hour is suggested. There are lots of varieties of ride food options to accommodate your personal preferences (e.g. protein bars, carbohydrate shots, electrolyte supplements, etc.)
Post-ride recovery:
Bike:
6. Do another quick check of your bike, especially tires, for any damage.
Attire:
7. When you wash your cycling clothes, it is best to wash them on a gentle cycle in cold water and then hang dry. Your cycling wear will last longer if you don’t dry them in the dryer.
Food/Hydration:
8. You burn on average 500 calories/hour cycling. It is important to eat a healthy snack or meal after your ride.
9. It is also important to re-hydrate after your ride. At minimum, drink another bottle of water. Many cyclists prefer to supplement with a protein based drink to replenish their body after a ride. Most manufacturers of cycling nutrition provide some form of this. You’ll have to find out your preference by trial and error.
ENJOY YOUR SUCCESS!
10. Relax and enjoy the feeling of accomplishment your body is singing to you.
Happy Riding! Kelli
Friday, 10/12/07 at 5:07 PM
by Tara Llanes
by Tara Llanes
Recovery Update
Hey everyone. I really meant to write yesterday, but yesterday was one of the scariest days of my life. For some reason for the past 5 days or so I've been having these really gnarly sort of muscle twitches. I'm not sure how many of you have heard of Restless Leg Syndrome, but I've been getting them in my upper body. So far I've been able to get them under control a bit so that is good.
So yesterday my Dr. wanted to get a couple more tests done to figure out why I was getting so nauseous. The first one at 8:30am went just fine and once again clean as a whistle. My next test was scheduled for 12:30pm and I wasn't allowed to eat anything from midnight the night before until after the 12:30 test. So by that time I was already starving and irritable. So they came to get me around noon to take me over the Hospital connected to Craig. Just as they were transferring me in to the other bed I started to get that sort of restless syndrome in my upper body. I totally thought I could just relax and get rid of it, but exactly the opposite happened. It got worse. WAY worse! They pulled me into the prep area for procedures and just sort of left me there for a minute. Meanwhile I was seriously having some issues. I basically couldn't control my upper body at all. I was holding onto the railing of the bed and I swear I could have ripped the damn thing out! My Mom asked for the nurse to come over and help, but they just sort of looked at me like they didn't know what to do, which worried me even more. By this time I had been having these insane muscle contractions for about 15-20 minutes with no help from all 3 nurses standing right there. On top of that they kept walking away. I could see in my Mom's eyes how scared she was and I was feeling the same way. My Mom finally just followed the nurse until she called a doctor because something was definitely wrong. I just remember so many things going through my mind. Like, "is someone going to help me", “why is my tongue numb", why can't I control my body", etc.
Finally, my Mom made the nurse at the hospital call my regular nurse at Craig and she came straight over. Immediately when she got there she knew something was really wrong. She just grabbed my hands and kept telling me to look at her. She was having to practically yell at me because I wasn't responding that great. The whole time this was happening I kept thinking that I was having super gnarly withdrawals from getting off some of the strong meds I had been on. They had taken me off of them cold turkey a couple days before and with my consent. I mean I didn't want to keep taking all that crap. I wanted it out of my body ASAP, so I was all for it. By this time my withdrawals or whatever I thought was happening had been going on for about 30 minutes and I needed someone to help me. I was hyperventilating
So my regular nurse at Craig took control over the situation thank gawd and got me back to Craig. I didn't even remember the ride back. But as soon as we got back she gave me something to calm me down. Normally because of my size I only get 1 milligram, but this time I got 2 milligrams, which is a lot for me at once plus a valium. It took that much to get things under control. Finally my tongue, head, arms, and hands weren't numb and I was slowing my breathing down to normal. The whole time I was holding some of the staff’s hands to just squeeze something and I was squeezing so hard I think THEY lost some feeling in their hands!
As I was starting to come down they took my vital signs and as it turns out it looked like a combination of things. Number one: I wasn't able to eat for about 13-14 hours until all the tests were done and anybody that knows me and how I need to eat every hour to two hours knows that I was probably in a not so great mood before I even got there. Number two: my blood pressure as they were still bringing me down was, like, 147 over 50 something, which proves that I was having an crazy anxiety attack. Normally my blood pressure is super low like 90 over 60. It was still hard for me to believe I had an anxiety attack because I wasn't worried one bit about the test. Some of it was definitely because of my low blood sugar. Either way I felt like I was going through some kind of insane withdrawal and I was scared out of my head.
But hey...look at the bright side. I didn't throw up today!! WooHoo!
Thank goodness it finally ended and I just relaxed and got things back to normal. I am so thankful of my Mom making those people call my nurse Angie and then to Angie for knowing exactly what to do.
Today was a bit better. My back is really hurting today, but I know it’s simply because of how much stress I put it through yesterday with all my muscles tightening and what not. Hopefully the pain will subside in the next day or so. Today I went to my FES bike class where I they hook your legs up to electrodes and you are able to ride a bike and then I also went to my PT class and did some hard work there. Right now it's getting late once again and I NEED to go to bed. My body needs some extra rest.
Thank all of you for reading. Also, I want to thank the Giant guys for coming in to see me today and yesterday. It was great to see you. Another huge thanks goes out to Troy Lee Designs for the sweet jerseys to auction, the awesome card, and the signature watch being sent to raffle off. Even more “thank yous” to Fox Racing Shox for supporting the Sandhill Ranch fundraiser race with product and also to Michelin. I'm sure I'm missing a ton of people, but just know that I appreciate everything all of you have done.
One last thing: I have all of the raffle tickets that my coach James had collected at Interbike for the pit bike and I am going to pull a name out of the hate early next week once James gets back from Europe. So I just wanted everyone to know. The winner will be posted on the MySpace page so keep checking to see if you won the SUWEET pit bike that Michelin Tires donated. Thank you once again to Michelin.
Cheers!
Editor’s Note: Tara Llanes is recording her progress in rehab at the Craig Hospital in Denver as she continues to recover from the spinal cord injuries she suffered in a mountain bike race in Colorado on September 1. Below is the latest update she has posted to her MySpace page. She’s been blogging about her recovery since September 23rd. All of her blogs, new photos of her recovery and many, many good wishes can be found at:
http://myspace.com/mtbtara
Her family, friends, and supporters are urging those folks who want to help contribute to a special fund set up for Tara’s recovery to visit:
http://www.tarallanesroadtorecovery.com
So yesterday my Dr. wanted to get a couple more tests done to figure out why I was getting so nauseous. The first one at 8:30am went just fine and once again clean as a whistle. My next test was scheduled for 12:30pm and I wasn't allowed to eat anything from midnight the night before until after the 12:30 test. So by that time I was already starving and irritable. So they came to get me around noon to take me over the Hospital connected to Craig. Just as they were transferring me in to the other bed I started to get that sort of restless syndrome in my upper body. I totally thought I could just relax and get rid of it, but exactly the opposite happened. It got worse. WAY worse! They pulled me into the prep area for procedures and just sort of left me there for a minute. Meanwhile I was seriously having some issues. I basically couldn't control my upper body at all. I was holding onto the railing of the bed and I swear I could have ripped the damn thing out! My Mom asked for the nurse to come over and help, but they just sort of looked at me like they didn't know what to do, which worried me even more. By this time I had been having these insane muscle contractions for about 15-20 minutes with no help from all 3 nurses standing right there. On top of that they kept walking away. I could see in my Mom's eyes how scared she was and I was feeling the same way. My Mom finally just followed the nurse until she called a doctor because something was definitely wrong. I just remember so many things going through my mind. Like, "is someone going to help me", “why is my tongue numb", why can't I control my body", etc.
Finally, my Mom made the nurse at the hospital call my regular nurse at Craig and she came straight over. Immediately when she got there she knew something was really wrong. She just grabbed my hands and kept telling me to look at her. She was having to practically yell at me because I wasn't responding that great. The whole time this was happening I kept thinking that I was having super gnarly withdrawals from getting off some of the strong meds I had been on. They had taken me off of them cold turkey a couple days before and with my consent. I mean I didn't want to keep taking all that crap. I wanted it out of my body ASAP, so I was all for it. By this time my withdrawals or whatever I thought was happening had been going on for about 30 minutes and I needed someone to help me. I was hyperventilating
So my regular nurse at Craig took control over the situation thank gawd and got me back to Craig. I didn't even remember the ride back. But as soon as we got back she gave me something to calm me down. Normally because of my size I only get 1 milligram, but this time I got 2 milligrams, which is a lot for me at once plus a valium. It took that much to get things under control. Finally my tongue, head, arms, and hands weren't numb and I was slowing my breathing down to normal. The whole time I was holding some of the staff’s hands to just squeeze something and I was squeezing so hard I think THEY lost some feeling in their hands!
As I was starting to come down they took my vital signs and as it turns out it looked like a combination of things. Number one: I wasn't able to eat for about 13-14 hours until all the tests were done and anybody that knows me and how I need to eat every hour to two hours knows that I was probably in a not so great mood before I even got there. Number two: my blood pressure as they were still bringing me down was, like, 147 over 50 something, which proves that I was having an crazy anxiety attack. Normally my blood pressure is super low like 90 over 60. It was still hard for me to believe I had an anxiety attack because I wasn't worried one bit about the test. Some of it was definitely because of my low blood sugar. Either way I felt like I was going through some kind of insane withdrawal and I was scared out of my head.
But hey...look at the bright side. I didn't throw up today!! WooHoo!
Thank goodness it finally ended and I just relaxed and got things back to normal. I am so thankful of my Mom making those people call my nurse Angie and then to Angie for knowing exactly what to do.
Today was a bit better. My back is really hurting today, but I know it’s simply because of how much stress I put it through yesterday with all my muscles tightening and what not. Hopefully the pain will subside in the next day or so. Today I went to my FES bike class where I they hook your legs up to electrodes and you are able to ride a bike and then I also went to my PT class and did some hard work there. Right now it's getting late once again and I NEED to go to bed. My body needs some extra rest.
Thank all of you for reading. Also, I want to thank the Giant guys for coming in to see me today and yesterday. It was great to see you. Another huge thanks goes out to Troy Lee Designs for the sweet jerseys to auction, the awesome card, and the signature watch being sent to raffle off. Even more “thank yous” to Fox Racing Shox for supporting the Sandhill Ranch fundraiser race with product and also to Michelin. I'm sure I'm missing a ton of people, but just know that I appreciate everything all of you have done.
One last thing: I have all of the raffle tickets that my coach James had collected at Interbike for the pit bike and I am going to pull a name out of the hate early next week once James gets back from Europe. So I just wanted everyone to know. The winner will be posted on the MySpace page so keep checking to see if you won the SUWEET pit bike that Michelin Tires donated. Thank you once again to Michelin.
Cheers!
Editor’s Note: Tara Llanes is recording her progress in rehab at the Craig Hospital in Denver as she continues to recover from the spinal cord injuries she suffered in a mountain bike race in Colorado on September 1. Below is the latest update she has posted to her MySpace page. She’s been blogging about her recovery since September 23rd. All of her blogs, new photos of her recovery and many, many good wishes can be found at:
http://myspace.com/mtbtara
Her family, friends, and supporters are urging those folks who want to help contribute to a special fund set up for Tara’s recovery to visit:
http://www.tarallanesroadtorecovery.com
Friday, 10/5/07 at 4:47 PM
by Sara Jarrell
by Sara Jarrell
Commuting (Part 1)
For many the thought of having a bicycle as their main form or transportation is a romantic venture that they feel is far too dangerous to actually pursue. Commuting by bicycle is actually a refreshing change from the hassle of sitting in traffic subtracting the minutes or hours off your life. Personally the difference in my mind-set when I ride my bike compared to when I drive is noticeably more buoyant at the very least. As for the danger factor there are decisions one can make to help reduce hazardous situations and soothe many fears.
One of the most important aspects of two-wheel transportation, beyond wearing a helmet, is picking a route that is as safe as possible. Some things to consider when choosing your safe route to work, the grocery store, or maybe the local hot spot is that the path of least traffic is generally safest. If, like myself, going through a heavily populated urban center is unavoidable try to chose a route that has bike lanes. In most areas roads and streets that are favorable for cyclists are marked with green rectangular signs with a white bicycle on them or the words “Bicycle Route”. When you finalize your route it is usually a good idea to ride it when you are not in a hurry so that if you get lost or have to make minor changes it is not going to make you late for an important date. Pre-riding will also give you a good idea of how long you will need to give yourself to make your commute.
Making the jump to using your bike as your main form of transportation can mean that you will find yourself riding during times of the day that could potentially be more dangerous than others. Choosing a route at night that is more populated with better lighting compared to a less populated sketchy part of town or road may be a good option. Always when riding at night it is best to have a front and rear battery operated light. Your local bike shop is a great resource for helpful route planning and a great place to pick up all your commuting gear.
So now I challenge you to pull your steed out of the garage on Monday morning and ride, ride to work, to the grocery store, just ride and then do it again.
Good luck with your route planning and be sure to check back for Commuting Part 2 and 3 for riding in traffic techniques and gear suggestions.
Sara
One of the most important aspects of two-wheel transportation, beyond wearing a helmet, is picking a route that is as safe as possible. Some things to consider when choosing your safe route to work, the grocery store, or maybe the local hot spot is that the path of least traffic is generally safest. If, like myself, going through a heavily populated urban center is unavoidable try to chose a route that has bike lanes. In most areas roads and streets that are favorable for cyclists are marked with green rectangular signs with a white bicycle on them or the words “Bicycle Route”. When you finalize your route it is usually a good idea to ride it when you are not in a hurry so that if you get lost or have to make minor changes it is not going to make you late for an important date. Pre-riding will also give you a good idea of how long you will need to give yourself to make your commute.
Making the jump to using your bike as your main form of transportation can mean that you will find yourself riding during times of the day that could potentially be more dangerous than others. Choosing a route at night that is more populated with better lighting compared to a less populated sketchy part of town or road may be a good option. Always when riding at night it is best to have a front and rear battery operated light. Your local bike shop is a great resource for helpful route planning and a great place to pick up all your commuting gear.
So now I challenge you to pull your steed out of the garage on Monday morning and ride, ride to work, to the grocery store, just ride and then do it again.
Good luck with your route planning and be sure to check back for Commuting Part 2 and 3 for riding in traffic techniques and gear suggestions.
Sara
Thursday, 9/20/07 at 12:11 PM
by Tara Llanes
by Tara Llanes
Tara's Update
Tara Llanes continues to recover from the spinal cord injuries she suffered in a mountain bike race in Colorado on September 1. Below is part of the latest update posted to her MySpace page by her coach, James Herrera. The complete update, new photos of Tara and many, many good wishes can be found at:
http://myspace.com/mtbtara
Her family, friends, and supporters are urging those folks who want to help contribute to a special fund set up for Tara’s recovery to visit:
http://www.tarallanesroadtorecovery.com
The latest update from her friend and coach, James Herrera:
Tara was transferred to the Craig Hospital yesterday morning to begin her inpatient spinal cord rehabilitation therapy. Based on everything we know from research, doctor’s reports, and stories from past and current patients, Craig Hospital is the best spinal cord rehab hospital in the country, if not the world. Many patients travel from all over the globe, simply to get the best specialized care for the nature of their injury. We’re all pretty excited that Tara has the best opportunity for care available.
Her new mailing address for the next 6-7 weeks will be:
Craig Hospital
3425 S. Clarkson St.
Englewood, CO 80113
C/o Patient: Tara Llanes
Tara and her family want to thank each and every one of you for the tremendous amount of support she has received to date in the form of emails, text and MySpace messages, calls, visits, cards, flowers, gifts, and many donations to her recovery efforts. Her computer and phone usage have been incredibly limited. But rest assured, she has seen or heard, and deeply appreciates, every one of your messages to her.
Upon arrival at Craig yesterday, she had the opportunity to meet with her physical and occupation therapist, members of her personal rehabilitation team that will work with Tara for the duration of her stay. She’ll be undergoing a few initial evaluations this next 2 days, and will begin an incredibly focused rehab schedule on Monday. Keep the prayers, messages, and positive karma flowing her way.
Tara’s close friend Elke Brutsaert and I will be manning a “Road to Recovery” booth at the Interbike bicycle industry convention in Las Vegas Sept. 24 - 28, both at the Outdoor Dirt Demo and hopefully in the lobby of the convention center. We’ll have some great “Heart of a Champion/Road to Recovery” t-shirts available for sale/donation in addition to tickets for the raffle of a pit bike that was donated to the cause by a great sponsor. At the final World Cup race in Slovenia, a number of athletes donated signed jerseys that will also be part of our fundraising efforts.
We will continue to hold a number of fundraisers for months to come, so the generosity of your donations is not exclusive to Interbike. Friends are holding such a wide variety of fundraisers from salon services, cosmetics, high school booster club efforts, walkathons, and so many others, I can’t keep them all straight. Former gravity superstar and close friend of Tara, Jen Zeuner owner of the Hot Tomato Café & Pizzeria http://www.hottomatocafe.com in Fruita Colorado, will be holding a special pizza, booze, and music night at the restaurant this coming month. More details to come. Through the caring and generosity of Tara’s incredible network of sponsors and friends, we will insure she continues to have every opportunity for the best recovery possible.
http://myspace.com/mtbtara
Her family, friends, and supporters are urging those folks who want to help contribute to a special fund set up for Tara’s recovery to visit:
http://www.tarallanesroadtorecovery.com
The latest update from her friend and coach, James Herrera:
Tara was transferred to the Craig Hospital yesterday morning to begin her inpatient spinal cord rehabilitation therapy. Based on everything we know from research, doctor’s reports, and stories from past and current patients, Craig Hospital is the best spinal cord rehab hospital in the country, if not the world. Many patients travel from all over the globe, simply to get the best specialized care for the nature of their injury. We’re all pretty excited that Tara has the best opportunity for care available.
Her new mailing address for the next 6-7 weeks will be:
Craig Hospital
3425 S. Clarkson St.
Englewood, CO 80113
C/o Patient: Tara Llanes
Tara and her family want to thank each and every one of you for the tremendous amount of support she has received to date in the form of emails, text and MySpace messages, calls, visits, cards, flowers, gifts, and many donations to her recovery efforts. Her computer and phone usage have been incredibly limited. But rest assured, she has seen or heard, and deeply appreciates, every one of your messages to her.
Upon arrival at Craig yesterday, she had the opportunity to meet with her physical and occupation therapist, members of her personal rehabilitation team that will work with Tara for the duration of her stay. She’ll be undergoing a few initial evaluations this next 2 days, and will begin an incredibly focused rehab schedule on Monday. Keep the prayers, messages, and positive karma flowing her way.
Tara’s close friend Elke Brutsaert and I will be manning a “Road to Recovery” booth at the Interbike bicycle industry convention in Las Vegas Sept. 24 - 28, both at the Outdoor Dirt Demo and hopefully in the lobby of the convention center. We’ll have some great “Heart of a Champion/Road to Recovery” t-shirts available for sale/donation in addition to tickets for the raffle of a pit bike that was donated to the cause by a great sponsor. At the final World Cup race in Slovenia, a number of athletes donated signed jerseys that will also be part of our fundraising efforts.
We will continue to hold a number of fundraisers for months to come, so the generosity of your donations is not exclusive to Interbike. Friends are holding such a wide variety of fundraisers from salon services, cosmetics, high school booster club efforts, walkathons, and so many others, I can’t keep them all straight. Former gravity superstar and close friend of Tara, Jen Zeuner owner of the Hot Tomato Café & Pizzeria http://www.hottomatocafe.com in Fruita Colorado, will be holding a special pizza, booze, and music night at the restaurant this coming month. More details to come. Through the caring and generosity of Tara’s incredible network of sponsors and friends, we will insure she continues to have every opportunity for the best recovery possible.
Thursday, 9/13/07 at 11:25 AM
by Jenny Skorcz
by Jenny Skorcz
Autumn Leaves and Their Great Trees
True autumn cool embraced Colorado Springs yesterday and today. Running on the trails last week with my two cattle dogs, I noticed something different about the sky, in the way the light brightened the landscape, lent every plant, rock, and butterfly a crispness – the land felt still, like it was waiting for something to happen. Then, thick clouds enveloped the town and a weighty dampness forced everyone into jeans and sweaters for the first time in many months.
As the temperatures continue to remain low and daylight decreases, the leaves on the trees will quickly begin to turn and drop. Make yourself a part of this change; point your front wheel in the direction of tree-lined streets or forested trails so you can witness the glory of autumn color.
I have the good fortune to commute under a canopy of mature Maple, Elm, and Ash trees everyday I pedal to work and home again. Year round I am sheltered beneath their massive arching branches. It takes many trips up and down this same road to get to know the trees, to notice the subtle changes that take place through the seasons. During high summer, sunlight breaks through here and there, piercing the ground in brilliant white rays. The leaves act as a filter, lending the light a brilliance that would otherwise be overwhelmed by its own intensity. These same branches provide protection from the heavy monsoon rains that pour down violently in July and August. Although lightning could easily penetrate the trees and reach me pedaling home, I allow myself to feel protected by the canopy as strikes occur overhead. I have witness the resilience of the trees during powerful summer storms and have been amazed by their ability to remain upright when the winds make it almost impossible for me to pedal.
As autumn returns and takes its place, I pay close attention to the nighttime temperatures. I am rooting for lingering color and a hard freeze or early snow will make the color fade quickly. There is an amazing road that runs from Chama, New Mexico, to Taos. Twice I have spent an entire day in June pedaling the 93 miles with girlfriends in total awe of that beautiful route. One fall, I drove down there with my Mom in order to share with her the part of me that enjoys cycling in places like that. The colors were better than I had ever seen. We don’t get a ton of red in this part of the country but that year, the Carson National Forest hosted a plethora of red leaves amidst the gold. The colors were so magnificent my Mom kept asking me to pull over so she could take more pictures. That night, a foot of snow dumped on the mountains of Northern New Mexico and, in the morning all that red was buried under a blanket of white.
The winter phase of a tree’s life impresses me most. On the surface, the tree appears dead. The branches are stiff and leafless and the color of the bark darkens. At night, these gnarled branches spin webs of refracted light from the streetlamps and sometimes, if you are lucky enough to be standing in the right spot, from the moon. It is truly amazing how the limbs that resemble arthritic witches fingers in the winter will transform into fluid ribbons of movement, exuding grace and strength come spring.
In early spring, I inspect the trees regularly for signs of new life emerging. I use a route without much traffic, which affords me the luxury of being able to enjoy the surroundings rather than worrying about oncoming traffic. Investigate your local options, find a neighborhood or old suburb where you can pedal safely and look around. A bike path is better for tree viewing than a technical section of single track, for the trail will require focus. You could use the trail to get to a viewing spot and spend some time off the bike exploring the visual characteristics of your trees. Take the kids with you and record the changes you observe as they occur. Make a trip to the same location each week so they can track what they see – it will truly remind you that we are all part of this miraculous world of changes.
Enjoy the changing of the seasons,
Jenny
As the temperatures continue to remain low and daylight decreases, the leaves on the trees will quickly begin to turn and drop. Make yourself a part of this change; point your front wheel in the direction of tree-lined streets or forested trails so you can witness the glory of autumn color.
I have the good fortune to commute under a canopy of mature Maple, Elm, and Ash trees everyday I pedal to work and home again. Year round I am sheltered beneath their massive arching branches. It takes many trips up and down this same road to get to know the trees, to notice the subtle changes that take place through the seasons. During high summer, sunlight breaks through here and there, piercing the ground in brilliant white rays. The leaves act as a filter, lending the light a brilliance that would otherwise be overwhelmed by its own intensity. These same branches provide protection from the heavy monsoon rains that pour down violently in July and August. Although lightning could easily penetrate the trees and reach me pedaling home, I allow myself to feel protected by the canopy as strikes occur overhead. I have witness the resilience of the trees during powerful summer storms and have been amazed by their ability to remain upright when the winds make it almost impossible for me to pedal.
As autumn returns and takes its place, I pay close attention to the nighttime temperatures. I am rooting for lingering color and a hard freeze or early snow will make the color fade quickly. There is an amazing road that runs from Chama, New Mexico, to Taos. Twice I have spent an entire day in June pedaling the 93 miles with girlfriends in total awe of that beautiful route. One fall, I drove down there with my Mom in order to share with her the part of me that enjoys cycling in places like that. The colors were better than I had ever seen. We don’t get a ton of red in this part of the country but that year, the Carson National Forest hosted a plethora of red leaves amidst the gold. The colors were so magnificent my Mom kept asking me to pull over so she could take more pictures. That night, a foot of snow dumped on the mountains of Northern New Mexico and, in the morning all that red was buried under a blanket of white.
The winter phase of a tree’s life impresses me most. On the surface, the tree appears dead. The branches are stiff and leafless and the color of the bark darkens. At night, these gnarled branches spin webs of refracted light from the streetlamps and sometimes, if you are lucky enough to be standing in the right spot, from the moon. It is truly amazing how the limbs that resemble arthritic witches fingers in the winter will transform into fluid ribbons of movement, exuding grace and strength come spring.
In early spring, I inspect the trees regularly for signs of new life emerging. I use a route without much traffic, which affords me the luxury of being able to enjoy the surroundings rather than worrying about oncoming traffic. Investigate your local options, find a neighborhood or old suburb where you can pedal safely and look around. A bike path is better for tree viewing than a technical section of single track, for the trail will require focus. You could use the trail to get to a viewing spot and spend some time off the bike exploring the visual characteristics of your trees. Take the kids with you and record the changes you observe as they occur. Make a trip to the same location each week so they can track what they see – it will truly remind you that we are all part of this miraculous world of changes.
Enjoy the changing of the seasons,
Jenny
Friday, 9/7/07 at 11:56 AM
by Tara Llanes
by Tara Llanes
Tara's Update by her coach and friend, James Herrera
As she lies in a hospital bed following a seven hour surgery to the back and spinal cord, Tara Llanes listens to one of her doctors explain the use of the Incentive Spirometer, a device frequently utilized in the medical community to test the health of the lungs following surgery. “Tara, now put this hose in your mouth and take the deepest breath you can,” he says. The effects of the post-surgery meds are still taking a toll as Tara, half asleep, takes hold of the device and inhales. “Not bad, 1000mls,” the doctor says. Tara sleepily asks the doc, “So how much should I be doing?” He replies, “Well, in a healthy young athlete like yourself, 4000-5000 is not uncommon, but you just had surgery last night.” As the doctor turns to leave the room, Tara sternly responds, “Let me see that thing again.” With all the strength she can muster, she cranks out a 1750. Later in the day, she’d stepped it up to 2500.
No one knows better than I do, this girl’s got the heart of a champion.
On Saturday September 1, 2007, Tara had a horrible crash at the Jeep King of the Mountain series finale in Beaver Creek Colorado. During a semi-final heat with eventual race winner Jill Kintner, Tara entered the second to last straight on the course and hit an obstacle that sent her over the handlebars, coming down hard on her head then back. She was rushed to Vail Valley Medical Center, and then airlifted to Denver Health Medical Center where a specialty spinal cord team worked on her for seven hours over Saturday night. Tara’s crash caused a fracture to the C7 and L1 vertebra and damaged her spinal cord, resulting in a below-the-waist paralysis—a condition her surgeons say is most likely permanent.
But there is always a possibility that things will change for the better.
En route to the hospital, I received a phone call from Honda motocross superstar, Ernesto Fonseca who reaffirmed our belief that doctors don’t always know the ultimate outcome of a patient’s condition. In March of 2006, Ernesto suffered a training crash in preparation for the Daytona Supercross resulting in damage to his spinal cord. Like Tara, Fonseca labored through a lengthy surgery and has made tremendous progress since. “Don’t believe a word the doctors tell you,” Ernesto urged. “You just keep telling her to push and stay strong. I’m doing way more than they told me I ever would, and it’s only been a year.”
Through the advice of Tara’s physicians, Fonseca, and a number of other medical and personal friends, Tara’s family and I visited the world-renowned Craig Hospital in Denver, a facility specializing in spinal cord injury rehabilitation and research. The tour was rather amazing, highlighting the healing, recreation, and education efforts provided to the patient and family. As we progressed through the tour, there was a circuit-training physical therapy session taking place on the facility’s basketball court. The intensity of the therapists and coaches—and the hard work of the patients—reaffirmed my belief that Tara would fit right in and push her recovery efforts to their absolute limit.
While visiting Craig Hospital, we had the pleasure of meeting the family of Stephen Murray, the professional BMX dirt jumper who was left paralyzed below the shoulders following a crash in June of 2007 at the Dew Tour in Baltimore. Stephen’s mom and wife are both incredible individuals, offering great information about the Craig facility and their sincerest support for Tara and her family. You can read more about Stephen and make a contribution to his relief fund at http://www.stephenmurray.org.
Tara has been an athlete and champion of many sorts her entire life. She began her athletic lifestyle bouncing a basketball in the third grade, eventually going on to win a high school national championship. While in junior high, she discovered the sport of BMX. “My mom and I used to always pass this track, Orange BMX, on the side of the freeway,” recalls Tara. “I think my nagging finally got to her and one night we stopped and watched the racing. By the next week, my mom bought me a pink CW with matching pink and grey AXO gear and we went back to the track. I ended up getting second place. Who would have known that night would have changed my future?”
For the next few years, Tara and her biggest fan and supporter, her mother Barbara Llanes, flew around the country competing at national level events. Along the way, she acquired Haro as a sponsor.
“After a few years on the team I started to hear about mountain biking. I was 16 years old and talked to my team manager about getting me a mountain bike to try out. He finally agreed and I went to a race in Big Bear and won in the junior class. Since then I've been able to travel the world and meet a lot of new friends. Throughout everything I can't thank my mom enough for being behind me 110%. She was the one who would drive me to every single basketball practice, track meet, softball game, or BMX race. She was the one who would work on my bike for me at the BMX track just like all of the dads were doing for their sons. She was the one who would put streamers up in the hotel room at the BMX Grand Nationals in Oklahoma, because that race always happened to fall on my birthday. She's the best!”
Being a close friend to Tara and her coach for the past two years, I can’t even begin to express just how incredible this girl is. As an athlete, she is a coach’s dream: a fierce competitor—dedicated, motivated, and upbeat in every way. Having to pull back the reins on how long or hard she would train was my biggest chore. I can quite honestly say I’ve met very few people in my life that are even remotely this driven. But her athleticism and competitive spirit are only a small part of what makes Tara the person she is. She is compassionate, grateful, and helpful to every person she comes across, always placing the well-being of others before her own. On more than one occasion, her actions, the way she lives her life, became my example to follow.
My friends, Tara needs our help. She’d certainly never ask for it herself, but I’m definitely not above seeking a little assistance for one of my dearest friends. T’s at the beginning of a long and costly road to recovery. Following her two week stay at the Denver Health Medical Center, she will begin a six to seven week inpatient rehabilitation stay at Denver’s Craig Hospital.
From there, she will travel back to her home in southern California and continue outpatient physical therapy. As you can imagine, there are a number of costs associated with the entire effort ranging from the immediate medical to rehabilitation, travel, communication, home wheelchair modifications, and so on. Through your generosity, we can make certain Tara receives every opportunity for the best care that can be afforded. To make a charitable contribution to Tara’s Road to Recovery Fund, please visit http://www.tarallanesroadtorecovery.com. Contributions can be mailed, wired, charged to a credit card, or taken directly to a Bank of America.
Some account set-ups are still in the works, but immediate contributions can be mailed to:
Tara Llanes
Road to Recovery Fund
4068 Green Ave.
Los Alamitos, CA 90720
From the jungle of flowers in her room, number of text messages, MySpace messages, and phone calls, I know Tara’s got some incredible friends and one of the most amazing support mechanisms anyone could hope for. She loves receiving your messages of support on her MySpace page at http://www.myspace.com/mtbtara. T and her family would like to express their sincerest thanks for your gifts, thoughts, prayers, and well wishes. We’d also like to send a special thanks to Ted Martin and the Jeep King of the Mountain Series group for immediately lending support towards travel and housing costs for Team Llanes. Also, notes of thanks go to Travis Chipres at Giant Bicycle, Brian Hawkins with Giant for Women, Leah Garcia for brightening the room with her laugh and positive energy, and all the other sponsors, industry friends, and publications that have agreed to lend their support and spread the word about the Road to Recovery Fund. Tara is deeply grateful.
Information on Tara’s progress will be posted on her MySpace page daily.
Thank you.
No one knows better than I do, this girl’s got the heart of a champion.
On Saturday September 1, 2007, Tara had a horrible crash at the Jeep King of the Mountain series finale in Beaver Creek Colorado. During a semi-final heat with eventual race winner Jill Kintner, Tara entered the second to last straight on the course and hit an obstacle that sent her over the handlebars, coming down hard on her head then back. She was rushed to Vail Valley Medical Center, and then airlifted to Denver Health Medical Center where a specialty spinal cord team worked on her for seven hours over Saturday night. Tara’s crash caused a fracture to the C7 and L1 vertebra and damaged her spinal cord, resulting in a below-the-waist paralysis—a condition her surgeons say is most likely permanent.
But there is always a possibility that things will change for the better.
En route to the hospital, I received a phone call from Honda motocross superstar, Ernesto Fonseca who reaffirmed our belief that doctors don’t always know the ultimate outcome of a patient’s condition. In March of 2006, Ernesto suffered a training crash in preparation for the Daytona Supercross resulting in damage to his spinal cord. Like Tara, Fonseca labored through a lengthy surgery and has made tremendous progress since. “Don’t believe a word the doctors tell you,” Ernesto urged. “You just keep telling her to push and stay strong. I’m doing way more than they told me I ever would, and it’s only been a year.”
Through the advice of Tara’s physicians, Fonseca, and a number of other medical and personal friends, Tara’s family and I visited the world-renowned Craig Hospital in Denver, a facility specializing in spinal cord injury rehabilitation and research. The tour was rather amazing, highlighting the healing, recreation, and education efforts provided to the patient and family. As we progressed through the tour, there was a circuit-training physical therapy session taking place on the facility’s basketball court. The intensity of the therapists and coaches—and the hard work of the patients—reaffirmed my belief that Tara would fit right in and push her recovery efforts to their absolute limit.
While visiting Craig Hospital, we had the pleasure of meeting the family of Stephen Murray, the professional BMX dirt jumper who was left paralyzed below the shoulders following a crash in June of 2007 at the Dew Tour in Baltimore. Stephen’s mom and wife are both incredible individuals, offering great information about the Craig facility and their sincerest support for Tara and her family. You can read more about Stephen and make a contribution to his relief fund at http://www.stephenmurray.org.
Tara has been an athlete and champion of many sorts her entire life. She began her athletic lifestyle bouncing a basketball in the third grade, eventually going on to win a high school national championship. While in junior high, she discovered the sport of BMX. “My mom and I used to always pass this track, Orange BMX, on the side of the freeway,” recalls Tara. “I think my nagging finally got to her and one night we stopped and watched the racing. By the next week, my mom bought me a pink CW with matching pink and grey AXO gear and we went back to the track. I ended up getting second place. Who would have known that night would have changed my future?”
For the next few years, Tara and her biggest fan and supporter, her mother Barbara Llanes, flew around the country competing at national level events. Along the way, she acquired Haro as a sponsor.
“After a few years on the team I started to hear about mountain biking. I was 16 years old and talked to my team manager about getting me a mountain bike to try out. He finally agreed and I went to a race in Big Bear and won in the junior class. Since then I've been able to travel the world and meet a lot of new friends. Throughout everything I can't thank my mom enough for being behind me 110%. She was the one who would drive me to every single basketball practice, track meet, softball game, or BMX race. She was the one who would work on my bike for me at the BMX track just like all of the dads were doing for their sons. She was the one who would put streamers up in the hotel room at the BMX Grand Nationals in Oklahoma, because that race always happened to fall on my birthday. She's the best!”
Being a close friend to Tara and her coach for the past two years, I can’t even begin to express just how incredible this girl is. As an athlete, she is a coach’s dream: a fierce competitor—dedicated, motivated, and upbeat in every way. Having to pull back the reins on how long or hard she would train was my biggest chore. I can quite honestly say I’ve met very few people in my life that are even remotely this driven. But her athleticism and competitive spirit are only a small part of what makes Tara the person she is. She is compassionate, grateful, and helpful to every person she comes across, always placing the well-being of others before her own. On more than one occasion, her actions, the way she lives her life, became my example to follow.
My friends, Tara needs our help. She’d certainly never ask for it herself, but I’m definitely not above seeking a little assistance for one of my dearest friends. T’s at the beginning of a long and costly road to recovery. Following her two week stay at the Denver Health Medical Center, she will begin a six to seven week inpatient rehabilitation stay at Denver’s Craig Hospital.
From there, she will travel back to her home in southern California and continue outpatient physical therapy. As you can imagine, there are a number of costs associated with the entire effort ranging from the immediate medical to rehabilitation, travel, communication, home wheelchair modifications, and so on. Through your generosity, we can make certain Tara receives every opportunity for the best care that can be afforded. To make a charitable contribution to Tara’s Road to Recovery Fund, please visit http://www.tarallanesroadtorecovery.com. Contributions can be mailed, wired, charged to a credit card, or taken directly to a Bank of America.
Some account set-ups are still in the works, but immediate contributions can be mailed to:
Tara Llanes
Road to Recovery Fund
4068 Green Ave.
Los Alamitos, CA 90720
From the jungle of flowers in her room, number of text messages, MySpace messages, and phone calls, I know Tara’s got some incredible friends and one of the most amazing support mechanisms anyone could hope for. She loves receiving your messages of support on her MySpace page at http://www.myspace.com/mtbtara. T and her family would like to express their sincerest thanks for your gifts, thoughts, prayers, and well wishes. We’d also like to send a special thanks to Ted Martin and the Jeep King of the Mountain Series group for immediately lending support towards travel and housing costs for Team Llanes. Also, notes of thanks go to Travis Chipres at Giant Bicycle, Brian Hawkins with Giant for Women, Leah Garcia for brightening the room with her laugh and positive energy, and all the other sponsors, industry friends, and publications that have agreed to lend their support and spread the word about the Road to Recovery Fund. Tara is deeply grateful.
Information on Tara’s progress will be posted on her MySpace page daily.
Thank you.
Sunday, 9/2/07 at 3:51 AM
by Mari Holden
by Mari Holden
York Tour de Pink: Training Guide (Part 5) Last month of training!
Can you believe we are beginning our last month of training? The Tour de Pink is just around the corner. By now you should all be comfortable on your bikes and feeling the increase in mileage. I hope that you are enjoying the training as much as me.
I know that finding the time to get in the training can be difficult. Sometimes if you have to miss a day, it is good just to pick it up at the next workout and not try to make up a missed workout on top of the new one. It is going to be important to come into the Tour de Pink feeling prepared but not tired. If you are trying to make up missed workouts you will inevitably come to a point where you are not getting enough recovery. So my advice is to rely on the fact that you have been training a few months, and just stay as close to the schedule as possible. When I was racing, I heard it a million times… Relax, don’t worry…
I am really looking forward to meeting all the new people and rekindling friendships from last year’s ride. It’s just around the corner! While you’re training this month keep in mind the reasons why we are all involved in this tour. Think of our friends, sisters, mothers and maybe even yourself, who have been struggled with breast cancer. We are cycling for an important reason and its going to be a very special experience for all of us. So, happy training and see you soon!
Mari
I know that finding the time to get in the training can be difficult. Sometimes if you have to miss a day, it is good just to pick it up at the next workout and not try to make up a missed workout on top of the new one. It is going to be important to come into the Tour de Pink feeling prepared but not tired. If you are trying to make up missed workouts you will inevitably come to a point where you are not getting enough recovery. So my advice is to rely on the fact that you have been training a few months, and just stay as close to the schedule as possible. When I was racing, I heard it a million times… Relax, don’t worry…
I am really looking forward to meeting all the new people and rekindling friendships from last year’s ride. It’s just around the corner! While you’re training this month keep in mind the reasons why we are all involved in this tour. Think of our friends, sisters, mothers and maybe even yourself, who have been struggled with breast cancer. We are cycling for an important reason and its going to be a very special experience for all of us. So, happy training and see you soon!
Mari
Thursday, 8/23/07 at 3:40 PM
by Deanne Wilson
by Deanne Wilson
Meet Ride Society Leader Sara Jarrell!
Sara and Giant for Women will be making an appearance at the Grand Opening of Bike n’ Hike’s Beaverton location. If you happen to live in the Portland Oregon area, come meet us and the friendly folks at the remodeled Bike n’ Hike on Saturday, September 15th. We’ll have plenty of time for a ride, some hands on instruction plus lots of general cycling tips. For directions and more about the shop go to: http://www.bikenhike.com
Tuesday, 8/21/07 at 3:36 PM
by Kelli Poindexter
by Kelli Poindexter
Commuting Tips
Commuting on your bike is a great way to get fit, save money and the environment, and build strength. If you’re currently commuting or have been thinking about starting, here are some basic items to consider.
The most important item is to make sure your bike is in tip top shape. Check your bike for safety or go to your local bike shop and have them check over your bike (many shops will check your rig for free). Brakes, derailleurs, chain, and tires are key components to have operating properly. To keep your commute as smooth as possible, keep up with regular maintenance on your bike. Check up on the key components above at least weekly. Keep your tires pumped up at maximum pressure for street riding to prevent flats. Invest in a floor pump. They have gauges and are easy to use. That way you know you’ve started each ride at the proper tire pressure. Clean your bike drive train and frame regularly. Just like a car, your bike is much happier after a cleaning and you will notice on your next ride. Supplies to consider for the maintenance up keep are a good bike lube (DO NOT use WD40 on your bike, it will ruin it), and a degreaser for getting the crud off. Degreaser used with a chain scrub tool will make your cleaning session a lot quicker and easier. A basic Allen wrench set (4mm, 5mm, and 6mm are most common on the bike) for minor adjustments of those accessories that occasionally wiggle loose, like water bottle cages. I find that a Phillips head screw driver is also handy. The more you know your bike you’ll find tools specific to your components that may also be necessary for regular maintenance.
Gear to carry with you is somewhat personal preference and need. I’ll break it down here based on essentials (I like to call it the minimalist approach), and then extra options. A lot of what you’ll need is based on what your commute entails. How far is it? What is the terrain? What will you need when you get to your destination? Ask yourself these questions when planning your commute and it will help you determine exactly what you need to carry.
The Essentials. You should also carry with you some basic emergency supplies. The more you commute the odds go up that you’ll need these supplies at some point. I like to carry a saddle bag on my bike with my emergency supplies in them. That way I always know that I have them with me. Your saddle bag should contain a mini tool, tire levers, a patch kit, and a spare tube. An inflation device is also a key supply. Either purchase a pump which can be mounted to your bike or carry a CO2 device and cartridges with you. If you’re prone to flats, a pump will save money and the environment over a CO2 system, but CO2 will get you back on your ride faster. Also, if you tend to get a lot of flats, it may be worth investing in Kevlar beaded tires and extra strength tubes.
Hydration is the next essential. No matter the distance of your commute, be sure you are drinking enough fluids. Water bottle cages can be mounted to nearly every bike. One bottle of water or electrolyte drink per hour is recommended. Another option is a hydration pack. Cyclists tend to drink more when they use one. These packs can also have extra storage space for a change of clothes or whatever you may need to have when you get to your destination. Depending on the distance of your commute you may need to take some ride food with you also.
Visible, comfortable clothing is also essential. There are lots of options here. Many people prefer bright yellow jackets or reflective items for safety. Studies have shown that even having apparel with contrasting colors is enough to provide safety. Cycling apparel is designed to make your ride more comfortable. Materials used wick away moisture to keep you cool in hot weather and warm in cool weather. In addition, shorts have padding in them to relieve pressure from the saddle.
Don’t forget your helmet. The most important safety item for your commute!
Extra Options. These items will depend on individual needs. How much do you need to carry with you on your commute? Change of clothes, work supplies, a laptop maybe. Carrying a back pack or messenger bag is one option. However, if your commute is long, you have preexisting back issues, or just a lot of stuff to carry this may not be comfortable. Installing a rack on your bike maybe a better option. To do this will require that your bike has bosses on it where installation is possible. Many racks have weight limits also. Once you’ve got a rack on your bike, then you need to decide what type of bag or basket to attach to it. There are lots of options. I’m partial to the Topeak rack and bag systems. Their bags have rails on them that slide onto the racks and lock into place. There are many size options. Panniers are another popular choice. These hang from the sides of the rack allowing more storage on top of the rack. Baskets attached to the top or the sides are other options. All these options will increase the weight and possibly the balance of your bike. A few other notable additions for your bike are lights (mandatory if you’re riding at night, but also good for extra visibility and safety), a lock, bell, and mirror.
I hope these tips help you on your way to successful commuting! I’d love to hear from any commuters out there who have come across other great commuting supplies.
Happy Commuting!
Kelli
The most important item is to make sure your bike is in tip top shape. Check your bike for safety or go to your local bike shop and have them check over your bike (many shops will check your rig for free). Brakes, derailleurs, chain, and tires are key components to have operating properly. To keep your commute as smooth as possible, keep up with regular maintenance on your bike. Check up on the key components above at least weekly. Keep your tires pumped up at maximum pressure for street riding to prevent flats. Invest in a floor pump. They have gauges and are easy to use. That way you know you’ve started each ride at the proper tire pressure. Clean your bike drive train and frame regularly. Just like a car, your bike is much happier after a cleaning and you will notice on your next ride. Supplies to consider for the maintenance up keep are a good bike lube (DO NOT use WD40 on your bike, it will ruin it), and a degreaser for getting the crud off. Degreaser used with a chain scrub tool will make your cleaning session a lot quicker and easier. A basic Allen wrench set (4mm, 5mm, and 6mm are most common on the bike) for minor adjustments of those accessories that occasionally wiggle loose, like water bottle cages. I find that a Phillips head screw driver is also handy. The more you know your bike you’ll find tools specific to your components that may also be necessary for regular maintenance.
Gear to carry with you is somewhat personal preference and need. I’ll break it down here based on essentials (I like to call it the minimalist approach), and then extra options. A lot of what you’ll need is based on what your commute entails. How far is it? What is the terrain? What will you need when you get to your destination? Ask yourself these questions when planning your commute and it will help you determine exactly what you need to carry.
The Essentials. You should also carry with you some basic emergency supplies. The more you commute the odds go up that you’ll need these supplies at some point. I like to carry a saddle bag on my bike with my emergency supplies in them. That way I always know that I have them with me. Your saddle bag should contain a mini tool, tire levers, a patch kit, and a spare tube. An inflation device is also a key supply. Either purchase a pump which can be mounted to your bike or carry a CO2 device and cartridges with you. If you’re prone to flats, a pump will save money and the environment over a CO2 system, but CO2 will get you back on your ride faster. Also, if you tend to get a lot of flats, it may be worth investing in Kevlar beaded tires and extra strength tubes.
Hydration is the next essential. No matter the distance of your commute, be sure you are drinking enough fluids. Water bottle cages can be mounted to nearly every bike. One bottle of water or electrolyte drink per hour is recommended. Another option is a hydration pack. Cyclists tend to drink more when they use one. These packs can also have extra storage space for a change of clothes or whatever you may need to have when you get to your destination. Depending on the distance of your commute you may need to take some ride food with you also.
Visible, comfortable clothing is also essential. There are lots of options here. Many people prefer bright yellow jackets or reflective items for safety. Studies have shown that even having apparel with contrasting colors is enough to provide safety. Cycling apparel is designed to make your ride more comfortable. Materials used wick away moisture to keep you cool in hot weather and warm in cool weather. In addition, shorts have padding in them to relieve pressure from the saddle.
Don’t forget your helmet. The most important safety item for your commute!
Extra Options. These items will depend on individual needs. How much do you need to carry with you on your commute? Change of clothes, work supplies, a laptop maybe. Carrying a back pack or messenger bag is one option. However, if your commute is long, you have preexisting back issues, or just a lot of stuff to carry this may not be comfortable. Installing a rack on your bike maybe a better option. To do this will require that your bike has bosses on it where installation is possible. Many racks have weight limits also. Once you’ve got a rack on your bike, then you need to decide what type of bag or basket to attach to it. There are lots of options. I’m partial to the Topeak rack and bag systems. Their bags have rails on them that slide onto the racks and lock into place. There are many size options. Panniers are another popular choice. These hang from the sides of the rack allowing more storage on top of the rack. Baskets attached to the top or the sides are other options. All these options will increase the weight and possibly the balance of your bike. A few other notable additions for your bike are lights (mandatory if you’re riding at night, but also good for extra visibility and safety), a lock, bell, and mirror.
I hope these tips help you on your way to successful commuting! I’d love to hear from any commuters out there who have come across other great commuting supplies.
Happy Commuting!
Kelli
Thursday, 8/9/07 at 11:12 AM
by Jenny Skorcz
by Jenny Skorcz
Cleaning, Part 2: Upkeep!
Now that your bike has returned from the “spa”, how much effort will you exert to maintain that fresh condition? No matter how good a make-over contestant looks at the end of the show that make-up job won’t last through the night, the clothes will begin to stink and need a washing, and no matter how much liposuction one might undergo the reality of “I need to commit to a daily exercise routine” will become clear by the last commercial break.
So, how do we avoid another costly visit to the shop for more professional work? Well let me tell you… Splurge on a Pedro’s Super cleaning kit, which includes just about every cleaning tool necessary for restoring your bike to that pristine just-back-from-the-shop condition.
To rinse mud-pack from your bike frame and parts, fill the bucket with warm soapy water and use the large soft brush to loosen caked-on grime; the bottle brush is used to knock dirt loose from tight spots. Fill a second bucket (you must provide this one) with water and, using the large sponge trickle fresh, clean water over the entire bike several times to rinse it – avoid spraying with the hose at the pressure may foul the internally lubed components, such as headset, hubs, and bottom bracket. A faded beach or bathroom towel is perfect for drying it off. Spritz the entire frame with the polish to bring out the luster.
Invest in a chain-cleaning tool, such as the Park cyclone Chain Cleaning Kit. Following the instructions on the packaging install the cleaning devise on the chain near the rear derailleur. Fill the reservoir with degreaser and back pedal, allowing the brushes to massage light grit from the chain’s exterior finish. Pour some clean degreaser into a small container and use gear brush to exfoliate the inner and outer surfaces of the chain rings and cogs. The drive train parts must be bone-dry before applying lube to the chain. If you have an air-compressor at home, use the rushing breeze it expels to whisk degreaser away, or just rub the heck out of it with the towel.
Your chain will need to be lightly lubed every two weeks as well as after every bath. If, in two weeks, the chain does not feel dry to the touch or make a dry, brushing sound when you pedal then it suffers from excessive lubrication. Imagine the oil is $100 a bottle collagen mixture and you must apply it sparingly to each link; once applied, use a clean old t-shirt to massage the excess moisture from the chain.
Although you may wear cycling gloves when you pedal over hill or dale, let’s face facts: grips and bar tape get a little bit sticky (and stinky) during the summer. As a dog owner, I have found a bit of heaven on earth at the health food store - biokleen’s Bac-out kills stains and odors throughout my house and car, and I spray it on the rugs and upholstery, too. This stuff can be used on permanently stinky cycling clothes, saddles, shorts, socks, on shoe liners, and to kill stink from grips and bar tape. And no, I do not get any kick back from these guys – although I should!
I am more than happy to offer specific advise regarding maintenance on your bike, or answer specific questions you might have regarding adjustments so feel free to write. After all, summer just wouldn’t be the same without long days in the saddle, especially a clean one!
Best,
Jenny
So, how do we avoid another costly visit to the shop for more professional work? Well let me tell you… Splurge on a Pedro’s Super cleaning kit, which includes just about every cleaning tool necessary for restoring your bike to that pristine just-back-from-the-shop condition.
To rinse mud-pack from your bike frame and parts, fill the bucket with warm soapy water and use the large soft brush to loosen caked-on grime; the bottle brush is used to knock dirt loose from tight spots. Fill a second bucket (you must provide this one) with water and, using the large sponge trickle fresh, clean water over the entire bike several times to rinse it – avoid spraying with the hose at the pressure may foul the internally lubed components, such as headset, hubs, and bottom bracket. A faded beach or bathroom towel is perfect for drying it off. Spritz the entire frame with the polish to bring out the luster.
Invest in a chain-cleaning tool, such as the Park cyclone Chain Cleaning Kit. Following the instructions on the packaging install the cleaning devise on the chain near the rear derailleur. Fill the reservoir with degreaser and back pedal, allowing the brushes to massage light grit from the chain’s exterior finish. Pour some clean degreaser into a small container and use gear brush to exfoliate the inner and outer surfaces of the chain rings and cogs. The drive train parts must be bone-dry before applying lube to the chain. If you have an air-compressor at home, use the rushing breeze it expels to whisk degreaser away, or just rub the heck out of it with the towel.
Your chain will need to be lightly lubed every two weeks as well as after every bath. If, in two weeks, the chain does not feel dry to the touch or make a dry, brushing sound when you pedal then it suffers from excessive lubrication. Imagine the oil is $100 a bottle collagen mixture and you must apply it sparingly to each link; once applied, use a clean old t-shirt to massage the excess moisture from the chain.
Although you may wear cycling gloves when you pedal over hill or dale, let’s face facts: grips and bar tape get a little bit sticky (and stinky) during the summer. As a dog owner, I have found a bit of heaven on earth at the health food store - biokleen’s Bac-out kills stains and odors throughout my house and car, and I spray it on the rugs and upholstery, too. This stuff can be used on permanently stinky cycling clothes, saddles, shorts, socks, on shoe liners, and to kill stink from grips and bar tape. And no, I do not get any kick back from these guys – although I should!
I am more than happy to offer specific advise regarding maintenance on your bike, or answer specific questions you might have regarding adjustments so feel free to write. After all, summer just wouldn’t be the same without long days in the saddle, especially a clean one!
Best,
Jenny
Monday, 8/6/07 at 2:24 PM
by Mari Holden
by Mari Holden
Your Tour de Pink: Training Guide (Part 4)
Welcome to the second month of training! By now you should be starting to feel much more comfortable on your bikes and getting used to the workouts. I always think the first month of something new is the most difficult because you are just starting to get into a routine. Once the routine gets established it is much easier to continue. I know that when I miss a ride or workout, I definitely feel the need to get back into the swing of things and get back on schedule.
Some of our ride-mates have done a little reconnaissance on our course for the York Tour de Pink. Word is that the first two days have a lot of climbs. There is no easy way to get over climbs, but you can do a few things to make it easier on yourself. The first thing is to make sure that you have the proper gearing on your bike. If you have a triple chain ring or mountain bike gearing, chances are good that you will have plenty of gears to get up any climb. If you have a normal road bike, compact gearing is usually fine. You want to make sure that your bike shop knows that you need at least the equivalent of a 39x27. This is also the gear that you want to make sure that you have even if you don’t have a compact set. The typical gear set up would be a 53x39 and 12-27. The reason this is important is so that you can maintain a spin on the climbs. If you have to pedal too slow of a cadence, it will hurt you and be much more difficult to keep up your momentum.
This month you can also work on changing positions on the climb. It helps to relieve stress and strain if you change from sitting to standing. Your goal should not be to speed up when you stand, just to change your position. The way you can do that is to shift into one gear bigger just before you stand. That way you don’t spin too fast when you get out of the saddle. In your workouts you should practice moving comfortably from one position to another.
The main thing to remember on a climb is that slow and steady is the key to winning the race. Don’t start out going as hard as you can at the base of the climb. You don’t want to be exhausted half way up the hill. If you start slower, and you want to go harder, push it harder over the top. This kind of game is fun to play, and you get rewarded with the descent on the other side.
Happy training! Only two months to go
Mari
And more notes on how to attack the hills:
When I heard that both the first and second day were a little hilly, I began to worry a little about this challenge. Then I got to thinking about things and I realized how glad I am that we now almost two months in order to prepare better.
For those of you that are very experienced, this is not for you. For those of you like me that have a general idea of what to do-but need some “newbie” advice, here you go.
First, get very comfortable with your gears. I know it seems simple but if you’re in climbing mode you need to be able to quickly shift and know that you are going into what gear you wanted. When I first was getting acclimated to my bike, I would ride along and change gears frequently to get used to which way they want.
Second, as your climbing, remember to pull with your legs. We often forget that the luxury of being “trapped” into your pedals is that you have the muscular recruitment of the fronts and backs of the thigh. The hamstrings are very powerful if you use them. As you get to the hill and the tops of your thighs start burning, remember to pull with your legs as if you are wiping mud off of your shoes.
Third, train for the hills. Don’t be afraid just go out and start riding some hills. One thing I do when I find a hill that challenges me is I ride repeaters. I will ride the hill and when I get to the top I will turn around and go back down. This is the fun part before I go back up again. I will typically ride a hill 2-3x and then move on.
At lastly, have fun!! This is going to be an amazing ride. Please email me if you have any questions that I can answer for you about this or any complementary strength training. I want you all to be as prepared as possible.
Sami
Life in Focus
Personal Trainer, Cancer Exercise Specialist & Wellness Consultant
http://www.lifeinfocusonline.com
Some of our ride-mates have done a little reconnaissance on our course for the York Tour de Pink. Word is that the first two days have a lot of climbs. There is no easy way to get over climbs, but you can do a few things to make it easier on yourself. The first thing is to make sure that you have the proper gearing on your bike. If you have a triple chain ring or mountain bike gearing, chances are good that you will have plenty of gears to get up any climb. If you have a normal road bike, compact gearing is usually fine. You want to make sure that your bike shop knows that you need at least the equivalent of a 39x27. This is also the gear that you want to make sure that you have even if you don’t have a compact set. The typical gear set up would be a 53x39 and 12-27. The reason this is important is so that you can maintain a spin on the climbs. If you have to pedal too slow of a cadence, it will hurt you and be much more difficult to keep up your momentum.
This month you can also work on changing positions on the climb. It helps to relieve stress and strain if you change from sitting to standing. Your goal should not be to speed up when you stand, just to change your position. The way you can do that is to shift into one gear bigger just before you stand. That way you don’t spin too fast when you get out of the saddle. In your workouts you should practice moving comfortably from one position to another.
The main thing to remember on a climb is that slow and steady is the key to winning the race. Don’t start out going as hard as you can at the base of the climb. You don’t want to be exhausted half way up the hill. If you start slower, and you want to go harder, push it harder over the top. This kind of game is fun to play, and you get rewarded with the descent on the other side.
Happy training! Only two months to go
Mari
And more notes on how to attack the hills:
When I heard that both the first and second day were a little hilly, I began to worry a little about this challenge. Then I got to thinking about things and I realized how glad I am that we now almost two months in order to prepare better.
For those of you that are very experienced, this is not for you. For those of you like me that have a general idea of what to do-but need some “newbie” advice, here you go.
First, get very comfortable with your gears. I know it seems simple but if you’re in climbing mode you need to be able to quickly shift and know that you are going into what gear you wanted. When I first was getting acclimated to my bike, I would ride along and change gears frequently to get used to which way they want.
Second, as your climbing, remember to pull with your legs. We often forget that the luxury of being “trapped” into your pedals is that you have the muscular recruitment of the fronts and backs of the thigh. The hamstrings are very powerful if you use them. As you get to the hill and the tops of your thighs start burning, remember to pull with your legs as if you are wiping mud off of your shoes.
Third, train for the hills. Don’t be afraid just go out and start riding some hills. One thing I do when I find a hill that challenges me is I ride repeaters. I will ride the hill and when I get to the top I will turn around and go back down. This is the fun part before I go back up again. I will typically ride a hill 2-3x and then move on.
At lastly, have fun!! This is going to be an amazing ride. Please email me if you have any questions that I can answer for you about this or any complementary strength training. I want you all to be as prepared as possible.
Sami
Life in Focus
Personal Trainer, Cancer Exercise Specialist & Wellness Consultant
http://www.lifeinfocusonline.com
Thursday, 7/26/07 at 5:24 PM
by Tara Llanes
by Tara Llanes
Traveling with Your Bike
I have traveled all over creation with my bike. To races, to fun rides, and even on vacation! Most of the time I have to fly to get to the race and at first I hated packing my bike. Well, let’s be honest…I still don’t like packing my bike. However I have done it for so long now that I have a system that works well for me and takes me about 15 minutes per bike. Not bad considering in the beginning it used to take me nearly an hour! I think the reason it took me so long is because I didn’t have a system and I would do things in the wrong order, which would slow the process down. So I am going to take you through the steps so that packing your bike won’t be quite as daunting as it sounds.
The first thing you need is a box to put your mountain or road bike in. You can call your local bike shop and ask if they have any spare boxes lying around. They usually put bikes together on a certain day and then put all the boxes out by their dumpster.
I used to have a BikePro bike case. You can either buy a BikePro made for one bike or two. The sides of it are soft and the bottom is hard and has wheels so you can roll it. The problem is that if you have a double-wide (2 bikes) like I did you tend to then throw in your pads, shoes, tools, etc. and then the case feels like your hauling around a small family! And without a doubt the airline would not only charge me a fee for the bike, but another excess weight fee. No bueno! Besides the way those baggage handlers somehow fling your 300 lb. bike case around your wheels on the bottom get bent easily. So in the past few years I just used regular cardboard bike boxes and they have worked well.
When I get the bike box the first thing I do is use duct tape and tape up the bottom corners really good. In the beginning I didn’t do that and I’d get all they way to Vermont and be missing a shoe because the box got wet and the corner had a hole in it. :( Once you inspect the box and tape the corners you are ready to start packing.
Here is a picture of some of the things you will need when packing your bike properly. And just to remind you these are the tools I need for my Shimano parts. You may need a different disc brake tool if you use Hayes or Avid brakes.
Tools:
1. The first sets of tools on your left are a set of Allen wrenches or hex tool. The most commonly used are the 4mm, 5mm, and 6mm.
2. The metal tool that is big on top and has a thin long metal point is a Shimano lock ring tool. You will need this to take off your rotor. This is only if you have disc brakes.
3. At the top is duct tape. You can NEVER have enough of it!
4. The two round plastic things are to put over your bike hub once you take the wheel out. It is to protect everything else in your bike box from getting scratched.
5. On the far right is a skewer that you will take out of your front wheel.
6. The orange funny plastic thing is to place between your brake pads so that if something pushes against your brake lever while in transit your brake pads won’t move and change the feel of your brakes. Be sure once you remove a wheel from your forks you do not pull your brake lever back.
7. The yellow plastic thing is for your seat tube. Sometimes you can leave your seat and post in and the box will still close, but if not you should put this plastic piece in it’s place so that no foreign objects fall inside your seat tube. If so then you might have something rattling in there forever!
8. Towards the bottom the long black plastic thing is to insert at the bottom of your front forks. Once you take your front wheel out this piece fits nice and snug into your forks and protects your forks from being bent if something heavy is placed on the box while in transit.
9. The last thing is a 15 mm pedal wrench. You may not need this is you can take your pedals of and on with an Allen key.
10. Not in the picture – A wrench and either bubble wrap or some kind of padding for your frame.
Whew! Okay now how to take your bike apart. I’ll try to break it down as easily as possible in steps.
Step 1 – First shift your gear in the back and put it all the way to the smallest cog. You want to do this so your chain doesn’t have any extra stress on it for the long travel.
Step 2 – Take your pedals off. An easy way to do this is to have your 15 mm pedal wrench and be looking down at your pedal as though you were going to ride your bike. Put the wrench on and push down. Remember righty tighty lefty loosy.
Step 3– Take the front wheel off by loosening your skewer.
Step 4 – Take the skewer completely out of the wheel and set aside. Right after that take your Shimano lock ring tool and a wrench and place the long part of the tool into the hub on the disc brake side. Use the wrench to loosen the disc. Take the disc off, but place the extra ring back on and tighten just a little.
Step 5 – I usually put my bike in the bike rack now. I place the orange plastic thing between my brake pads in front and I put the black plastic thing on my forks where my skewer was. Then I start taping bubble wrap all around my frame so that it doesn’t get scratched. I bubble wrap my forks as well.
Step 6 – Now I take the bike out of the rack and take the seat post out and insert the yellow plastic thing in my seat tube. Then I put the black round plastic things over my hubs on both my front wheel which is off of my bike AND my back wheel, which I leave ON my bike.
Step 7 – I take the correct size Allen key, which could either be a 4mm or a 5mm and loosen my headset. When looking down at your stem you will see a directly on top and then usually two bolts on the side of your stem. I loosen the top bold first and then the two bolts on the side. I then take out the bolt on top and take off any shims that are there and slide the stem off. I then place the shims and bolt back in the top of the steerer tube (the tube that is left exposed) and tighten it up. Then I tighten back up the side bolts that are on the stem just enough so they don’t fall out. Remember when putting your bike back together on the other end that you know how many shims were either on top or below your stem. That can change the height of your handlebars and is important.
Step 8 – So now your bike is ready to put in the box. The handlebars are dangling and that’s okay. Open the box up and place the bike in evenly and with the forks turned backwards. Place the loose handlebars to one of the sides and try not to get the cables too twisted.
Step 9 – Now go back to your front wheel that is over to the side. If you can try to find two small pieces of flat cardboard and tape your loose disc brake in between nice and snug. It is important that your disc brakes DON’T get bent.
Step 10 – Find a nice little bag you can carry excess stuff in and put the disc brake and your skewer from the font wheel.
Step 11 – Now go back to the bike box and while looking down at the bike as it’s forward reach down and pull your left crank up so that it is pointing upward, but forward as well. Take your front wheel and carefully push it down into the box with the crank arm going through the spokes. Don’t jam it on there so that you bend your spokes. It should fit snug though. If you put the wheel in that way the box won’t bow out too much on the sides.
Step 12 – Now you can put your excess bag of stuff, tools, tubes, etc. that you want to put in there. Remember airlines have a weight policy so don’t get too carried away. You should go online to find out their individual policies. **A little reminder to NOT put your bike shoes in your bike box. More often then not these days the airline seems to lose bike boxes. Not sure why as they are so darn big! But with specific shoe sizes and cleats if you get to the mountain w/o your bike maybe you can at least ride someone else’s bike.
Step 13 – Once you’re done close it up and use packing tape and again make sure the corners are taped up nicely.
Now just so you know, some people pack their bikes differently. This is what has worked for me in the past. Some people like to take both wheels off and their fork, but that’s just too much for me.
Good luck and safe travels!!
Tara
The first thing you need is a box to put your mountain or road bike in. You can call your local bike shop and ask if they have any spare boxes lying around. They usually put bikes together on a certain day and then put all the boxes out by their dumpster.
I used to have a BikePro bike case. You can either buy a BikePro made for one bike or two. The sides of it are soft and the bottom is hard and has wheels so you can roll it. The problem is that if you have a double-wide (2 bikes) like I did you tend to then throw in your pads, shoes, tools, etc. and then the case feels like your hauling around a small family! And without a doubt the airline would not only charge me a fee for the bike, but another excess weight fee. No bueno! Besides the way those baggage handlers somehow fling your 300 lb. bike case around your wheels on the bottom get bent easily. So in the past few years I just used regular cardboard bike boxes and they have worked well.
When I get the bike box the first thing I do is use duct tape and tape up the bottom corners really good. In the beginning I didn’t do that and I’d get all they way to Vermont and be missing a shoe because the box got wet and the corner had a hole in it. :( Once you inspect the box and tape the corners you are ready to start packing.
Here is a picture of some of the things you will need when packing your bike properly. And just to remind you these are the tools I need for my Shimano parts. You may need a different disc brake tool if you use Hayes or Avid brakes.
Tools:
1. The first sets of tools on your left are a set of Allen wrenches or hex tool. The most commonly used are the 4mm, 5mm, and 6mm.
2. The metal tool that is big on top and has a thin long metal point is a Shimano lock ring tool. You will need this to take off your rotor. This is only if you have disc brakes.
3. At the top is duct tape. You can NEVER have enough of it!
4. The two round plastic things are to put over your bike hub once you take the wheel out. It is to protect everything else in your bike box from getting scratched.
5. On the far right is a skewer that you will take out of your front wheel.
6. The orange funny plastic thing is to place between your brake pads so that if something pushes against your brake lever while in transit your brake pads won’t move and change the feel of your brakes. Be sure once you remove a wheel from your forks you do not pull your brake lever back.
7. The yellow plastic thing is for your seat tube. Sometimes you can leave your seat and post in and the box will still close, but if not you should put this plastic piece in it’s place so that no foreign objects fall inside your seat tube. If so then you might have something rattling in there forever!
8. Towards the bottom the long black plastic thing is to insert at the bottom of your front forks. Once you take your front wheel out this piece fits nice and snug into your forks and protects your forks from being bent if something heavy is placed on the box while in transit.
9. The last thing is a 15 mm pedal wrench. You may not need this is you can take your pedals of and on with an Allen key.
10. Not in the picture – A wrench and either bubble wrap or some kind of padding for your frame.
Whew! Okay now how to take your bike apart. I’ll try to break it down as easily as possible in steps.
Step 1 – First shift your gear in the back and put it all the way to the smallest cog. You want to do this so your chain doesn’t have any extra stress on it for the long travel.
Step 2 – Take your pedals off. An easy way to do this is to have your 15 mm pedal wrench and be looking down at your pedal as though you were going to ride your bike. Put the wrench on and push down. Remember righty tighty lefty loosy.
Step 3– Take the front wheel off by loosening your skewer.
Step 4 – Take the skewer completely out of the wheel and set aside. Right after that take your Shimano lock ring tool and a wrench and place the long part of the tool into the hub on the disc brake side. Use the wrench to loosen the disc. Take the disc off, but place the extra ring back on and tighten just a little.
Step 5 – I usually put my bike in the bike rack now. I place the orange plastic thing between my brake pads in front and I put the black plastic thing on my forks where my skewer was. Then I start taping bubble wrap all around my frame so that it doesn’t get scratched. I bubble wrap my forks as well.
Step 6 – Now I take the bike out of the rack and take the seat post out and insert the yellow plastic thing in my seat tube. Then I put the black round plastic things over my hubs on both my front wheel which is off of my bike AND my back wheel, which I leave ON my bike.
Step 7 – I take the correct size Allen key, which could either be a 4mm or a 5mm and loosen my headset. When looking down at your stem you will see a directly on top and then usually two bolts on the side of your stem. I loosen the top bold first and then the two bolts on the side. I then take out the bolt on top and take off any shims that are there and slide the stem off. I then place the shims and bolt back in the top of the steerer tube (the tube that is left exposed) and tighten it up. Then I tighten back up the side bolts that are on the stem just enough so they don’t fall out. Remember when putting your bike back together on the other end that you know how many shims were either on top or below your stem. That can change the height of your handlebars and is important.
Step 8 – So now your bike is ready to put in the box. The handlebars are dangling and that’s okay. Open the box up and place the bike in evenly and with the forks turned backwards. Place the loose handlebars to one of the sides and try not to get the cables too twisted.
Step 9 – Now go back to your front wheel that is over to the side. If you can try to find two small pieces of flat cardboard and tape your loose disc brake in between nice and snug. It is important that your disc brakes DON’T get bent.
Step 10 – Find a nice little bag you can carry excess stuff in and put the disc brake and your skewer from the font wheel.
Step 11 – Now go back to the bike box and while looking down at the bike as it’s forward reach down and pull your left crank up so that it is pointing upward, but forward as well. Take your front wheel and carefully push it down into the box with the crank arm going through the spokes. Don’t jam it on there so that you bend your spokes. It should fit snug though. If you put the wheel in that way the box won’t bow out too much on the sides.
Step 12 – Now you can put your excess bag of stuff, tools, tubes, etc. that you want to put in there. Remember airlines have a weight policy so don’t get too carried away. You should go online to find out their individual policies. **A little reminder to NOT put your bike shoes in your bike box. More often then not these days the airline seems to lose bike boxes. Not sure why as they are so darn big! But with specific shoe sizes and cleats if you get to the mountain w/o your bike maybe you can at least ride someone else’s bike.
Step 13 – Once you’re done close it up and use packing tape and again make sure the corners are taped up nicely.
Now just so you know, some people pack their bikes differently. This is what has worked for me in the past. Some people like to take both wheels off and their fork, but that’s just too much for me.
Good luck and safe travels!!
Tara
Thursday, 7/12/07 at 7:32 PM
by Kelli Poindexter
by Kelli Poindexter
Pregnancy… To cycle or not to cycle?
I’ve been working on the challenge of cycling while pregnant for about 6 months now. In the beginning, I did some reading; I talked to my doctor, and determined I would continue cycling throughout my pregnancy, no problem. And then pregnancy set in…
Before I knew I was pregnant, I was training to dabble in the road racing game this season. I found out I was expecting and then my belly started to grow just enough to make bending over on the race bike uncomfortable. No problem, I hung up the race bike (I knew I wasn’t going to be able to race this season) and got myself a Giant OCR composite women’s road bike. My husband coined this bike my “pregnancy bike”. I was riding but I had to be careful about how long my rides were and not getting to the point of being out of breath. I also had to make sure I was hydrating and eating more. I was still enjoying the ride!
I was determined to participate in the metric century (The Cinderella Classic) I had planned to kick off the cycling season. But I knew as I trained and my belly grew, it was going to be difficult for me to complete the 65 miles. I thought to myself, if I can finish half the ride I’ll feel good about it. I started the ride with my buddies, Kim & Sara, but soon dropped back at a much slower pace. I was still enjoying the ride. The Cinderella Classic is an amazing ride with 2500 other women cyclists. My pedaling was slow and I had to pee every five miles or so. When I finally reached the lunch stop after changing out a flat, I thought I was done for the day. It was the half way point and I could feel good about that. Kim and Sara had finished their lunch by the time I arrived and were getting a bit worried about how long it was taking me. I’m not positive, but I think I was the only woman four and half months pregnant out there. After I refueled and rested a bit, I felt like I could get back in the saddle and make it to the next rest stop, 12 miles away. About five miles later, I knew I was done. As I pulled over, a SAG vehicle came right up behind me and I jumped in. I had accomplished what I’d set out to do, but knew that I was done riding the road bike for the next five to six months.
Determined to keep riding, I had to find another bike that would be more pregnant chick friendly. I have found the answer in the Giant Suede. This bike takes me back to the enjoyment of riding that you feel when you’re a kid, new found freedom with the wind blowing through your hair. The Suede is the ultimate in comfort, big seat and up right position. Everything a roadie would cringe about. This bike is so much fun. I have recaptured my passion for cycling as I cruise around our seven mile long island. My husband (the ultimate roadie) even took it for a spin the other day to run an errand and came back glowing. I have found the real “pregnancy bike” and will continue to ride it until I give birth.
Cycling while pregnant is not for everyone and not a sport you should take up during pregnancy if you don’t have a history riding. But if you’re already a cyclist and can’t bear to stop for pregnancy, don’t. Recreate your passion by finding the right bike as you go through all the exciting challenges that pregnancy brings.
Kelli
Before I knew I was pregnant, I was training to dabble in the road racing game this season. I found out I was expecting and then my belly started to grow just enough to make bending over on the race bike uncomfortable. No problem, I hung up the race bike (I knew I wasn’t going to be able to race this season) and got myself a Giant OCR composite women’s road bike. My husband coined this bike my “pregnancy bike”. I was riding but I had to be careful about how long my rides were and not getting to the point of being out of breath. I also had to make sure I was hydrating and eating more. I was still enjoying the ride!
I was determined to participate in the metric century (The Cinderella Classic) I had planned to kick off the cycling season. But I knew as I trained and my belly grew, it was going to be difficult for me to complete the 65 miles. I thought to myself, if I can finish half the ride I’ll feel good about it. I started the ride with my buddies, Kim & Sara, but soon dropped back at a much slower pace. I was still enjoying the ride. The Cinderella Classic is an amazing ride with 2500 other women cyclists. My pedaling was slow and I had to pee every five miles or so. When I finally reached the lunch stop after changing out a flat, I thought I was done for the day. It was the half way point and I could feel good about that. Kim and Sara had finished their lunch by the time I arrived and were getting a bit worried about how long it was taking me. I’m not positive, but I think I was the only woman four and half months pregnant out there. After I refueled and rested a bit, I felt like I could get back in the saddle and make it to the next rest stop, 12 miles away. About five miles later, I knew I was done. As I pulled over, a SAG vehicle came right up behind me and I jumped in. I had accomplished what I’d set out to do, but knew that I was done riding the road bike for the next five to six months.
Determined to keep riding, I had to find another bike that would be more pregnant chick friendly. I have found the answer in the Giant Suede. This bike takes me back to the enjoyment of riding that you feel when you’re a kid, new found freedom with the wind blowing through your hair. The Suede is the ultimate in comfort, big seat and up right position. Everything a roadie would cringe about. This bike is so much fun. I have recaptured my passion for cycling as I cruise around our seven mile long island. My husband (the ultimate roadie) even took it for a spin the other day to run an errand and came back glowing. I have found the real “pregnancy bike” and will continue to ride it until I give birth.
Cycling while pregnant is not for everyone and not a sport you should take up during pregnancy if you don’t have a history riding. But if you’re already a cyclist and can’t bear to stop for pregnancy, don’t. Recreate your passion by finding the right bike as you go through all the exciting challenges that pregnancy brings.
Kelli
Monday, 7/2/07 at 6:35 PM
by Mari Holden
by Mari Holden
York Tour de Pink: Training Guide (Part 3)
Welcome to the first month of organized training! We are only a few months away from the 2nd annual Tour De Pink. Hopefully by now you are getting comfortable on your bike and enjoying some fun rides. The goal of the training this month is to continue building an endurance base. I have scheduled four rides during the week. The rides are generally 1-2 hours in length, and the weekend rides build up time.
We are focusing on getting stronger by adding some intervals to the training. The Steady State intervals that you see in the training calendar help you increase your lactate threshold. This sounds complicated, but the basic idea is that by training at your threshold, you will be able to increase the amount of time you can ride comfortably at a higher pace. Adding some intervals to training gives you something to think about while you are out on the road. Don’t panic if you need to stop at a light, or coast down a hill. The time of the interval is there to give you a guideline. You will still benefit, even if one is a little shorter. Likewise, if you have to do a workout at the gym, or have to miss a day on the bike, don’t worry or stress. Just pick up where you left off.
For your Steady State Intervals, try to get your heart rate to 80% of your max heart rate. If you normally wear a heart rate monitor you will have a good idea of what this number will be. For those who don’t know their max heart rate, a general rule of thumb is 220 minus your age. This number is going to vary for everyone, and after a few workouts you will begin to get a better feel for your numbers. You should be going at a fairly good effort, but not so hard that you are suffering or breathing really hard. You want to be tired by the end of the last interval. I always like to do this type of effort on a gradual climb, but a flat or rolling road will also work. It’s all about the time of the effort.
If you have to miss a day on the bike, you can also do some of these workouts in the gym. The exercise bikes and the stair climbing machines are both good substitutes. You can still raise your effort level to get your heart rate in the correct zone by increasing the speed or load on the machine. You will definitely want to spend time on the bike outside so that you can adjust to spending that much time on your saddle, and the position. But, you can keep fit by exercising indoors too.
Good luck this month. Enjoy the beautiful weather and just think, the harder we train, the more chocolate we can eat in Hershey !
The training guide:
Training_Manual.pdf
The reference to the training terms and workouts:
CTS_Workouts_2007.pdf
Don't forget to write if you have questions!
Mari and Sami
We are focusing on getting stronger by adding some intervals to the training. The Steady State intervals that you see in the training calendar help you increase your lactate threshold. This sounds complicated, but the basic idea is that by training at your threshold, you will be able to increase the amount of time you can ride comfortably at a higher pace. Adding some intervals to training gives you something to think about while you are out on the road. Don’t panic if you need to stop at a light, or coast down a hill. The time of the interval is there to give you a guideline. You will still benefit, even if one is a little shorter. Likewise, if you have to do a workout at the gym, or have to miss a day on the bike, don’t worry or stress. Just pick up where you left off.
For your Steady State Intervals, try to get your heart rate to 80% of your max heart rate. If you normally wear a heart rate monitor you will have a good idea of what this number will be. For those who don’t know their max heart rate, a general rule of thumb is 220 minus your age. This number is going to vary for everyone, and after a few workouts you will begin to get a better feel for your numbers. You should be going at a fairly good effort, but not so hard that you are suffering or breathing really hard. You want to be tired by the end of the last interval. I always like to do this type of effort on a gradual climb, but a flat or rolling road will also work. It’s all about the time of the effort.
If you have to miss a day on the bike, you can also do some of these workouts in the gym. The exercise bikes and the stair climbing machines are both good substitutes. You can still raise your effort level to get your heart rate in the correct zone by increasing the speed or load on the machine. You will definitely want to spend time on the bike outside so that you can adjust to spending that much time on your saddle, and the position. But, you can keep fit by exercising indoors too.
Good luck this month. Enjoy the beautiful weather and just think, the harder we train, the more chocolate we can eat in Hershey
!The training guide:
Training_Manual.pdf
The reference to the training terms and workouts:
CTS_Workouts_2007.pdf
Don't forget to write if you have questions!
Mari and Sami
Tuesday, 6/19/07 at 6:29 PM
by Mari Holden
by Mari Holden
York Tour de Pink: Training Guide (Part 2)
This installment of the training guide is all about getting you comfortable on your bike. If you have not already, give your bike the once-over to make sure it’s in rideable (great) condition. You’ll want to check:
• Tires and tire pressure—look on the side of the tire for the recommended pressure and then inflate until you reach the target range. Make sure your tires are secure by opening the lever, insuring the tire is properly situated in the dropouts, and tighten and close the lever.
• Brakes--do they function? Is there any squealing, excessive sponginess or too little stopping power?
• Gears--do they function? Are there any hang-ups or delays when changing gears? Any problems?
• Chain—does the chain need some maintenance? Is it properly lubed? Inspect the chain closely looking for worn areas and stretched out links.
• Loose hardware—check your saddle, handlebars, and pedals to make sure they are secure and if not, then properly adjust them.
If anything doesn’t feel right, take your bike down to the local shop for a tune-up. The mechanic will inspect all areas, fixing, cleaning and maintaining your bicycle to insure the best performance. This is also a good time to make sure your bike is properly fitted—you might want to schedule an appointment for a fitting, getting your bicycle adjusted perfectly for you.
Once your bike is up to snuff, spend a couple of weeks getting comfortable with your bicycle. Start to ride every other day to get your legs used to recovery on your bike. This can be 20 minutes or an hour, whatever is comfortable. The point is for beginners to start building a base.
Try to get in one longer ride each week-- start with 1 ½ times your average ride and progress from there.
The next week start to make an increase for some of your ride days. This can be either distance or intensity. Throw in a couple of hills if your ride is normally along a flat route or test your range by riding for more miles. Keep making things interesting—your legs and your heart will be stronger for it! Whatever you do, continue to try to ride every other day as your schedule permits. And if you miss a day, don’t despair, just get back in the saddle as soon as you can and pick up where you left off!
This is also the time to practice with clipless pedals. You might fall so it’s great to practice in a (soft) grassy area. Some people also learn while their bike is secured on an indoor trainer. This will get you used to the motion and power required to clip in and out. Your skills will increase over time and you’ll be a pro soon!
*A lot of people ask about why going clipless is such a big deal. Well, these types of pedals are much more efficient in the transfer of power from the leg to the pedal resulting in a much more powerful stroke. You’ll want to have that extra bit of efficiency on longer rides, although plenty of riders do choose to use flat pedals or those with cages to help secure the foot.
What else do you need at the beginning? Certainly a well-fitting helmet is at the top of the list. Additional gear (and items that will make your ride much more enjoyable):
• A good pair of chamois—padded cycling shorts will keep your tush happy! And don’t wear underwear, this added layer of fabric will rub your parts raw and contribute to the development of saddle sores.
• A good cycling jersey or sport top—even if you don’t wear a cycling-specific top, get one with moisture-wicking material. It insures that sweat travels away from your skin.
• A water bottle—stay hydrated!
• Snacks—helps keep “The Wall” and crankiness at bay! A good granola or sports bar works great. You can even get a gel or jelly beans specifically made for athletes.
• Bike computer—great tool! A computer tells you how far and how long you have ridden, at what speed, and at what cadence—all useful information for determining your training plan and measuring your achievements. Your local bike shop can help you choose a computer that will work for your needs. Certainly there are some that can practically tell you everything but a simple machine is a great start.
• Saddle bag or "bento box" with repair tools--make sure you have the necessary equipment for flat fixing and simple repairs. A spare inner tube, tire levers, air pump or CO2 cartridge and multi-tool are the minimum items.
Last notes… If you haven’t been riding a bike recently you may certainly feel some soreness or discomfort to start. The key is to identify the source of discomfort and be able to tell the difference between mere soreness and injury. An ounce of prevention is worth a pound of cure, so stretch a bit after a warm-up and after your cool down. Practice the RICE method for recovery: Rest, Ice, Compression and Elevation when you feel a pull, a strain, undue pain or other signs of injury.
And keep us posted! Sami and I are here to answer your questions or clarify any issues. We’ll check in with you in a few weeks to give you the next installment.
Sincerely,
Sami and Mari
• Tires and tire pressure—look on the side of the tire for the recommended pressure and then inflate until you reach the target range. Make sure your tires are secure by opening the lever, insuring the tire is properly situated in the dropouts, and tighten and close the lever.
• Brakes--do they function? Is there any squealing, excessive sponginess or too little stopping power?
• Gears--do they function? Are there any hang-ups or delays when changing gears? Any problems?
• Chain—does the chain need some maintenance? Is it properly lubed? Inspect the chain closely looking for worn areas and stretched out links.
• Loose hardware—check your saddle, handlebars, and pedals to make sure they are secure and if not, then properly adjust them.
If anything doesn’t feel right, take your bike down to the local shop for a tune-up. The mechanic will inspect all areas, fixing, cleaning and maintaining your bicycle to insure the best performance. This is also a good time to make sure your bike is properly fitted—you might want to schedule an appointment for a fitting, getting your bicycle adjusted perfectly for you.
Once your bike is up to snuff, spend a couple of weeks getting comfortable with your bicycle. Start to ride every other day to get your legs used to recovery on your bike. This can be 20 minutes or an hour, whatever is comfortable. The point is for beginners to start building a base.
Try to get in one longer ride each week-- start with 1 ½ times your average ride and progress from there.
The next week start to make an increase for some of your ride days. This can be either distance or intensity. Throw in a couple of hills if your ride is normally along a flat route or test your range by riding for more miles. Keep making things interesting—your legs and your heart will be stronger for it! Whatever you do, continue to try to ride every other day as your schedule permits. And if you miss a day, don’t despair, just get back in the saddle as soon as you can and pick up where you left off!
This is also the time to practice with clipless pedals. You might fall so it’s great to practice in a (soft) grassy area. Some people also learn while their bike is secured on an indoor trainer. This will get you used to the motion and power required to clip in and out. Your skills will increase over time and you’ll be a pro soon!
*A lot of people ask about why going clipless is such a big deal. Well, these types of pedals are much more efficient in the transfer of power from the leg to the pedal resulting in a much more powerful stroke. You’ll want to have that extra bit of efficiency on longer rides, although plenty of riders do choose to use flat pedals or those with cages to help secure the foot.
What else do you need at the beginning? Certainly a well-fitting helmet is at the top of the list. Additional gear (and items that will make your ride much more enjoyable):
• A good pair of chamois—padded cycling shorts will keep your tush happy! And don’t wear underwear, this added layer of fabric will rub your parts raw and contribute to the development of saddle sores.
• A good cycling jersey or sport top—even if you don’t wear a cycling-specific top, get one with moisture-wicking material. It insures that sweat travels away from your skin.
• A water bottle—stay hydrated!
• Snacks—helps keep “The Wall” and crankiness at bay! A good granola or sports bar works great. You can even get a gel or jelly beans specifically made for athletes.
• Bike computer—great tool! A computer tells you how far and how long you have ridden, at what speed, and at what cadence—all useful information for determining your training plan and measuring your achievements. Your local bike shop can help you choose a computer that will work for your needs. Certainly there are some that can practically tell you everything but a simple machine is a great start.
• Saddle bag or "bento box" with repair tools--make sure you have the necessary equipment for flat fixing and simple repairs. A spare inner tube, tire levers, air pump or CO2 cartridge and multi-tool are the minimum items.
Last notes… If you haven’t been riding a bike recently you may certainly feel some soreness or discomfort to start. The key is to identify the source of discomfort and be able to tell the difference between mere soreness and injury. An ounce of prevention is worth a pound of cure, so stretch a bit after a warm-up and after your cool down. Practice the RICE method for recovery: Rest, Ice, Compression and Elevation when you feel a pull, a strain, undue pain or other signs of injury.
And keep us posted! Sami and I are here to answer your questions or clarify any issues. We’ll check in with you in a few weeks to give you the next installment.
Sincerely,
Sami and Mari
Monday, 6/18/07 at 5:52 PM
by Deanne Wilson
by Deanne Wilson
Women's Only Downhill Clinic with Tara Llanes
The Ride Society's very own Tara Llanes will be the guest instructor at Whiteface Mountain's Mountain Bike Park on July 6th and 7th. Check out the flyer below or contact High Peaks Cyclery at highpeakscyclery.com (518-523-3764) for more information.
Wednesday, 6/13/07 at 4:38 PM
by Mari Holden
by Mari Holden
Tour de Pink: Training for a Charity Ride (Part 1)
The time has come to start our training for the next Young Survival Coalition's YORK Tour de Pink presented by Hershey's! We have worked on a training program and it is going to help you get the fitness that you are going to need to complete the Tour.
The first few weeks are all about building a base. We know a lot of people haven’t spent much time on their bikes, so this first month we will just be getting in time on the bicycle. Our goal is to get you comfortable on your bikes, get you used to being on the road, and basically help you remember the joy of being on a bike!
The training starts out with 1-2 hour rides several times a week, but during those rides we also have goals. Each day has a workout that you should do, and there's a worksheet that explains how to do each particular workout. We want to emphasize that this should be fun. If you have to miss a day because of work or family, don’t stress, just pick back up again the next day. We are going to get through this!
I (Mari) rode in YSC's YORK Tour de Pink last year, and it was a great experience. This year, with a little training, we think that even more of you will be able to enjoy the beautiful scenery and awesome teammates!
If you have any questions, you can contact me or Sami, a fitness trainer who has several clients who are breast cancer survivors. Sami and I are working together to get the right information to you to train for this ride or any other mulit-day event.
But first, some training tips:
EAT and DRINK on the bike- It is very important to stay hydrated. We are heading into summer, and the heat and humidity can wreak havoc if you are not prepared. Always leave the house with two full water bottles. A sports drink will help you fight off dehydration and give your body some needed fuel.
DRESS IN LAYERS- If it is cool in the morning when you start, it is better to have layers that you can remove as the day warms up. Cycling clothing is prepared for this. There are pockets in the jersey where you can stash arm warmers, leg warmers and jackets in addition to the all important cell phone.
INVEST IN GOOD CYCLING SHORTS- Go to your bike shop and ask questions. Tell them about YSC's YORK Tour de Pink. Let them know that you will be training and need a good pair of shorts. It’s always easier to ride if you are comfortable.
LISTEN TO YOUR BODY- If you start to have knee pain or any pain that is more than muscular, go talk to your local bike shop. It could be that you are not set up in the correct position on your bike. It could be as easy as moving your seat a little bit forward, or tilting your handlebars up a bit.
AND HAVE FUN!
As you start your training journey, it is important to realize that although we have given you a very specific plan, life happens. Just because the ride is for an hour, it doesn’t mean that you can’t go out and ride for 30 minutes and still keep advancing your training.
This plan was written to get you in the best possible shape for a long 4 day ride. We encourage you to take your training seriously because it will only help you as you ride the fabulous 4 days from Hershey PA to New York City! It will be much easier on your body if you train properly.
Along with the training plan you will find some details about what each ride means. For example what are foundation miles, tempo and stomping? We promise you that each has an important purpose and will help you in having an enjoyable ride.
And for cancer survivors…
As most of you are probably aware, exercise is an important and effective tool for cancer recovery and survivorship. Biking is a great, no-impact way to build muscular strength and endurance as you develop your cardiovascular system. Treatment can bring with it many physical side effects such as weight gain, joint pain, muscle atrophy and bone weakness. Biking is a great way to overcome each of these without overtaxing the body. Since many types of chemotherapy attacks joints such as the knees as well as contributes to weight gain, it is safer and more effective to bike to get your body back into shape.
Training for YSC's YORK Tour de Pink also has positive effects on your mental health. Exercise reduces stress, improves mood, decreases depression and increases self-confidence. Recent research continues to prove how important exercise is for survival rates in breast cancer survivors. Working as a cancer exercises specialist, I often hear from survivors that they are looking for way to gain control of their life back or celebrate a milestone such as the completion of treatment. The Tour is a great way to do that while rebuilding up the physical strength and endurance that you may have lost in treatment. It is also a very social event that comes with its own support. Where else can you find 100 riders, dressed in pink cruising across the country side to support such an amazing organization!
If you are a cancer survivor, it is important to take some precautions before you start. If you have recently completed or are currently in treatment, talk to your physician and inform them what you are doing. Sometimes patients are concerned that they will not be allowed to participate but as long as you are not compromising your treatment, many physicians encourage exercise such as biking for its numerous physical and psychological benefits for cancer survivors.
If you are at risk for or are being treated for lymphedema, talk with your physician or lymphedema therapist. It is a good idea to get fitted for a compression garment to have available when you ride.
If you have any other issues after surgery such as limited range of motion in the arm or shoulder or weaknesses, it is a good idea to talk to a physical therapist or exercise specialist that works with cancer. The upper body is important in your ride. You will want to make sure that you have done the essential exercise to have the strength to support yourself while you ride as well as for other daily activities.
If you have had surgery such as a hysterectomy or reconstruction that affects your abdomen, make sure you add exercise into your regimen that strengthen you lower back and core. These only take minutes a week but will help you ride stronger and feel better during and after your ride.
The most important thing is that you are going to have a great time and your mind and body will be receiving so many benefits from riding. So go have fun and get ready to “pink it up!”
We'll post the training program next in a separate blog-- Part 2. Send your comments or questions-- we're here to help!
Sami and Mari
The first few weeks are all about building a base. We know a lot of people haven’t spent much time on their bikes, so this first month we will just be getting in time on the bicycle. Our goal is to get you comfortable on your bikes, get you used to being on the road, and basically help you remember the joy of being on a bike!
The training starts out with 1-2 hour rides several times a week, but during those rides we also have goals. Each day has a workout that you should do, and there's a worksheet that explains how to do each particular workout. We want to emphasize that this should be fun. If you have to miss a day because of work or family, don’t stress, just pick back up again the next day. We are going to get through this!
I (Mari) rode in YSC's YORK Tour de Pink last year, and it was a great experience. This year, with a little training, we think that even more of you will be able to enjoy the beautiful scenery and awesome teammates!
If you have any questions, you can contact me or Sami, a fitness trainer who has several clients who are breast cancer survivors. Sami and I are working together to get the right information to you to train for this ride or any other mulit-day event.
But first, some training tips:
EAT and DRINK on the bike- It is very important to stay hydrated. We are heading into summer, and the heat and humidity can wreak havoc if you are not prepared. Always leave the house with two full water bottles. A sports drink will help you fight off dehydration and give your body some needed fuel.
DRESS IN LAYERS- If it is cool in the morning when you start, it is better to have layers that you can remove as the day warms up. Cycling clothing is prepared for this. There are pockets in the jersey where you can stash arm warmers, leg warmers and jackets in addition to the all important cell phone.
INVEST IN GOOD CYCLING SHORTS- Go to your bike shop and ask questions. Tell them about YSC's YORK Tour de Pink. Let them know that you will be training and need a good pair of shorts. It’s always easier to ride if you are comfortable.
LISTEN TO YOUR BODY- If you start to have knee pain or any pain that is more than muscular, go talk to your local bike shop. It could be that you are not set up in the correct position on your bike. It could be as easy as moving your seat a little bit forward, or tilting your handlebars up a bit.
AND HAVE FUN!
As you start your training journey, it is important to realize that although we have given you a very specific plan, life happens. Just because the ride is for an hour, it doesn’t mean that you can’t go out and ride for 30 minutes and still keep advancing your training.
This plan was written to get you in the best possible shape for a long 4 day ride. We encourage you to take your training seriously because it will only help you as you ride the fabulous 4 days from Hershey PA to New York City! It will be much easier on your body if you train properly.
Along with the training plan you will find some details about what each ride means. For example what are foundation miles, tempo and stomping? We promise you that each has an important purpose and will help you in having an enjoyable ride.
And for cancer survivors…
As most of you are probably aware, exercise is an important and effective tool for cancer recovery and survivorship. Biking is a great, no-impact way to build muscular strength and endurance as you develop your cardiovascular system. Treatment can bring with it many physical side effects such as weight gain, joint pain, muscle atrophy and bone weakness. Biking is a great way to overcome each of these without overtaxing the body. Since many types of chemotherapy attacks joints such as the knees as well as contributes to weight gain, it is safer and more effective to bike to get your body back into shape.
Training for YSC's YORK Tour de Pink also has positive effects on your mental health. Exercise reduces stress, improves mood, decreases depression and increases self-confidence. Recent research continues to prove how important exercise is for survival rates in breast cancer survivors. Working as a cancer exercises specialist, I often hear from survivors that they are looking for way to gain control of their life back or celebrate a milestone such as the completion of treatment. The Tour is a great way to do that while rebuilding up the physical strength and endurance that you may have lost in treatment. It is also a very social event that comes with its own support. Where else can you find 100 riders, dressed in pink cruising across the country side to support such an amazing organization!
If you are a cancer survivor, it is important to take some precautions before you start. If you have recently completed or are currently in treatment, talk to your physician and inform them what you are doing. Sometimes patients are concerned that they will not be allowed to participate but as long as you are not compromising your treatment, many physicians encourage exercise such as biking for its numerous physical and psychological benefits for cancer survivors.
If you are at risk for or are being treated for lymphedema, talk with your physician or lymphedema therapist. It is a good idea to get fitted for a compression garment to have available when you ride.
If you have any other issues after surgery such as limited range of motion in the arm or shoulder or weaknesses, it is a good idea to talk to a physical therapist or exercise specialist that works with cancer. The upper body is important in your ride. You will want to make sure that you have done the essential exercise to have the strength to support yourself while you ride as well as for other daily activities.
If you have had surgery such as a hysterectomy or reconstruction that affects your abdomen, make sure you add exercise into your regimen that strengthen you lower back and core. These only take minutes a week but will help you ride stronger and feel better during and after your ride.
The most important thing is that you are going to have a great time and your mind and body will be receiving so many benefits from riding. So go have fun and get ready to “pink it up!”
We'll post the training program next in a separate blog-- Part 2. Send your comments or questions-- we're here to help!
Sami and Mari
Tuesday, 6/12/07 at 4:20 PM
by Deanne Wilson
by Deanne Wilson
Ina makes it a clean sweep in Philly!
Just wanted to let you all know how well the women of T-Mobile performed this past weekend... Ina-Yoko Teutenberg finished in first place in all three races in Pennsylvania to defend her Triple Crown title!! (Which, by the way, has not been done since Lance Armstrong years ago.) I was there in Philadelphia on Sunday when she came blasting through the pack to take home the trophy.
Big congratulations to Ina and the rest of the team for a fantastic race!
Big congratulations to Ina and the rest of the team for a fantastic race!
Monday, 6/4/07 at 10:36 AM
by Deanne Wilson
by Deanne Wilson
Catching Up with the Team: The Women of T-Mobile
I had the chance to ask some of the world’s best cyclists about anything I wanted to, and I chose to not ask them about riding!! I know, I know, it seems I may have blown my chance to find out how they got so fast and perhaps get some insight into how I can further my own paltry skills… At the time, finding out about what makes them tick and what they’d be doing if not for riding professionally was so much more exciting!
We’ll keep up with the ladies over the remainder of the season, checking in to see how they are fairing, but for now we have some really interesting answers…
Responses are from:
Kim Anderson (USA)
Kate Bates (Australia)
Alex Rhodes (Australia)
Ina-Yoko Teutenberg (Germany)
*find their profiles online at t-mobile-team.com
Where and how did you grow up? What were you like as a kid?
Kim: I grew up in Colorado Springs, CO. riding horses and motorcycles, We lived a bit in the country where we could have horses in our backyard as well as ride miles of dirt trails just across the street. So, I grew up a little cowgirl, wearing Wranglers until I noticed the cool kids wearing Levis. Lame! I was a really good student, primarily to avoid the wrath of my parents. So that had to count for something…
Kate: I grew up in Sydney, with Mum, Dad and sister Natalie. I was the kid who did everything from athletics to gymnastics, maths club to debating. There was nothing I didn’t want to be a part of. I wasn’t a bad student, but I was always described as ‘spreading myself too thin’ in my choice of diverse and numerous extracurricular activities. (They also liked to tell my parents I talked too much.)
Alex: I grew up in a small town in the centre of Australia, called Alice Springs. I didn’t really get into much trouble as a kid as there was nothing round to get into trouble with.
When did you first start riding a bike and what made you start racing?
Ina: Started racing at the age of 6. My two older brothers did it so I
had to do it as well as I did not want to miss out on anything.
Kate: My grandfather started the cycling club I am part of- Parramatta CC- and my father and uncle raced bikes. It seemed natural that I try the sport at some stage. I was 11 when I first raced, and it was because my sister had won $5. and I was jealous!!!
Who and/or what has influenced you?
Kim: We are always asked this question and it's tough for me to answer. I can answer quickly in every other sport I've been involved, but cycling seems to be different somehow and I can't put my finger on why. It's a "self motivating" sport and many times it's a solo journey depending on support. I don't have anyone that I can say "I've looked up too" along the way although many, many people have helped me. I guess the person that has stood by my side no matter what is my boyfriend Aaron Olson who is also a pretty "kick butt" Professional Cyclist He has influenced me the most just through his support and motivation. Thanks Ole!!
Kate: My parents, no question. They are amazing, they instilled in me a good work ethic from a young age, and they set an example for me that hard work pays dividends, whichever arena you choose to apply that. They never pushed me in any particular direction, but have always supported me 150%. They are both really wonderful people, and I love that achieving my dreams gives them satisfaction as well.
Do you have any pre-race rituals or superstitions?
Ina: normally have a favourite pair of glasses I wear at the important races. I normally decide after I actually had a good race with that
colour.
Alex: Not really. I guess starting out with a clean pair of knicks and a jersey is always a good start.
Kate: I race with a gold stiletto charm around my neck, and I listen to the Phantom of the Opera when I warm up. The opera calms me and makes me feel in control. The shoe is because I always joked that if I won a world championship I would buy myself ridiculously expensive shoes to celebrate. It is symbolic of what I want to achieve.
What was the last song you downloaded from the internet?
Kim: The Gypsy Kings. . Spanish music is so happy and fun! Cha. . cha. . cha!
Kate: Suddenly I See, by KT Tunstall. It was the theme song for ‘So you think you can dance’, and it always got played with a video montage when a dancer was voted off the show. I was totally hooked on the show, so it makes me smile.
Alex: Coat of many colours by Dolly Parton
Ina: just downloaded the new album from linkin park
What do you want to do after racing?
Kim: I am addicted to the TV Shows about "Flipping Houses", fixing and renovating. Not sure if I'll "flip" houses but for sure I'll design. I'm also really intrigued by all the "green building" and environmental issues. Who knows, I love so many things, maybe that's why I keep racing, I can't pick just one to focus on. Did I mention I love coffee? Maybe I could focus full time on that. : ))
Ina: would love to work with kids after I am done riding and make a
difference in their life.
Kate: My father started his own accounting firm, and so I am doing a business accounting degree at University, with the hope of working with Dad and being able to look after the business while he enjoys his retirement on the golf course. He has worked really hard to build it up, and I would love to be a part of that.
I also would love to put something back into the sport of cycling. I am passionate about the sport, and cant imagine I will ever be able to completely walk away from it. Perhaps in junior development or such.
I want a family, a picket fence, and a dog as well!!!
What changes would you like to see in women’s professional cycling?
Kate: I think women’s professional cycling is starting to look pretty healthy. Certainly in the years I have been racing, the pro scene has come along way. The biggest issue that faces the sport is the massive divide between junior and amateurs up to elite. I would like to see more effort go into development, so that riders are prepared for the pro scene when they finally reach that level. Currently there is no in-between for riders to develop their skill levels and tactical minds. This can lead to stagnation at a young age when the step up is too big!
How do you handle the constant travel, pressures and pace of life as a pro?
Ina: the lifestyle gets a bit harder the older you get. I do enjoy being home more then i used to but traveling is part of my job and I
like getting around in the world. pressure is there but I think we athlete put sometimes more on ourselves then the people around us. it is not just the sponsor who like us winning races. we do love it as much or even more and so we put that pressure on us and train hard to achieve it.
Kate: For me, handling the lifestyle is about balance. I try to manage my time well, and give myself an element of control in what can seem a constantly changing surrounding. When I am traveling I always have my school books on hand or my music player charged up. I have turned into a bit of a techno geek, and my bags are full of cords and cables for my toys. So often I find myself riding in a new place and thinking ‘How cool is my life’. I see the most amazing places, meet some incredible people, and get supported in chasing my dreams. I know when I hang the bike up, I will look back at this time with a big smile on my face.
Kim: I am not working in a cubicle 40 hrs a week, I'm living my dream of being a Professional Athlete, so that in itself makes it easy. I also have a boyfriend that lives and races the same lifestyle so I always have an avenue to vent or share experiences. It's really tough when we are apart for weeks or months, thank goodness for Blackberry's and Internet.
If you weren’t a pro cyclist, what would you be doing?
Kim: I've often thought about this because I've grown so much as a person through this journey on a bike. Pre-cycling, I had no idea how cool the World was and what I was missing. At the very least, my eyes have been opened to travel and opportunities outside my once small views. I would probably be into Real Estate and restoring houses. Crazy, who knows!! Maybe I'd have my own bean fields and I'd be riding a donkey around with Juan Valdez picking coffee beans. hee. . he.e. . one can only dream so go big!!
Ina: maybe a social worker or a ski bum!!!!
Alex: Probably be cutting toenails.
Is there anything you want to ask the ladies? Drop us a line and we’ll get your questions over to the team. Or send over your congratulations-- Ina just won the Commerce Bank Triple Crown opening race in Lancaster PA this weekend!!
We’ll keep up with the ladies over the remainder of the season, checking in to see how they are fairing, but for now we have some really interesting answers…
Responses are from:
Kim Anderson (USA)
Kate Bates (Australia)
Alex Rhodes (Australia)
Ina-Yoko Teutenberg (Germany)
*find their profiles online at t-mobile-team.com
Where and how did you grow up? What were you like as a kid?
Kim: I grew up in Colorado Springs, CO. riding horses and motorcycles, We lived a bit in the country where we could have horses in our backyard as well as ride miles of dirt trails just across the street. So, I grew up a little cowgirl, wearing Wranglers until I noticed the cool kids wearing Levis. Lame! I was a really good student, primarily to avoid the wrath of my parents. So that had to count for something…
Kate: I grew up in Sydney, with Mum, Dad and sister Natalie. I was the kid who did everything from athletics to gymnastics, maths club to debating. There was nothing I didn’t want to be a part of. I wasn’t a bad student, but I was always described as ‘spreading myself too thin’ in my choice of diverse and numerous extracurricular activities. (They also liked to tell my parents I talked too much.)
Alex: I grew up in a small town in the centre of Australia, called Alice Springs. I didn’t really get into much trouble as a kid as there was nothing round to get into trouble with.
When did you first start riding a bike and what made you start racing?
Ina: Started racing at the age of 6. My two older brothers did it so I
had to do it as well as I did not want to miss out on anything.
Kate: My grandfather started the cycling club I am part of- Parramatta CC- and my father and uncle raced bikes. It seemed natural that I try the sport at some stage. I was 11 when I first raced, and it was because my sister had won $5. and I was jealous!!!
Who and/or what has influenced you?
Kim: We are always asked this question and it's tough for me to answer. I can answer quickly in every other sport I've been involved, but cycling seems to be different somehow and I can't put my finger on why. It's a "self motivating" sport and many times it's a solo journey depending on support. I don't have anyone that I can say "I've looked up too" along the way although many, many people have helped me. I guess the person that has stood by my side no matter what is my boyfriend Aaron Olson who is also a pretty "kick butt" Professional Cyclist He has influenced me the most just through his support and motivation. Thanks Ole!!
Kate: My parents, no question. They are amazing, they instilled in me a good work ethic from a young age, and they set an example for me that hard work pays dividends, whichever arena you choose to apply that. They never pushed me in any particular direction, but have always supported me 150%. They are both really wonderful people, and I love that achieving my dreams gives them satisfaction as well.
Do you have any pre-race rituals or superstitions?
Ina: normally have a favourite pair of glasses I wear at the important races. I normally decide after I actually had a good race with that
colour.
Alex: Not really. I guess starting out with a clean pair of knicks and a jersey is always a good start.
Kate: I race with a gold stiletto charm around my neck, and I listen to the Phantom of the Opera when I warm up. The opera calms me and makes me feel in control. The shoe is because I always joked that if I won a world championship I would buy myself ridiculously expensive shoes to celebrate. It is symbolic of what I want to achieve.
What was the last song you downloaded from the internet?
Kim: The Gypsy Kings. . Spanish music is so happy and fun! Cha. . cha. . cha!
Kate: Suddenly I See, by KT Tunstall. It was the theme song for ‘So you think you can dance’, and it always got played with a video montage when a dancer was voted off the show. I was totally hooked on the show, so it makes me smile.
Alex: Coat of many colours by Dolly Parton
Ina: just downloaded the new album from linkin park
What do you want to do after racing?
Kim: I am addicted to the TV Shows about "Flipping Houses", fixing and renovating. Not sure if I'll "flip" houses but for sure I'll design. I'm also really intrigued by all the "green building" and environmental issues. Who knows, I love so many things, maybe that's why I keep racing, I can't pick just one to focus on. Did I mention I love coffee? Maybe I could focus full time on that. : ))
Ina: would love to work with kids after I am done riding and make a
difference in their life.
Kate: My father started his own accounting firm, and so I am doing a business accounting degree at University, with the hope of working with Dad and being able to look after the business while he enjoys his retirement on the golf course. He has worked really hard to build it up, and I would love to be a part of that.
I also would love to put something back into the sport of cycling. I am passionate about the sport, and cant imagine I will ever be able to completely walk away from it. Perhaps in junior development or such.
I want a family, a picket fence, and a dog as well!!!
What changes would you like to see in women’s professional cycling?
Kate: I think women’s professional cycling is starting to look pretty healthy. Certainly in the years I have been racing, the pro scene has come along way. The biggest issue that faces the sport is the massive divide between junior and amateurs up to elite. I would like to see more effort go into development, so that riders are prepared for the pro scene when they finally reach that level. Currently there is no in-between for riders to develop their skill levels and tactical minds. This can lead to stagnation at a young age when the step up is too big!
How do you handle the constant travel, pressures and pace of life as a pro?
Ina: the lifestyle gets a bit harder the older you get. I do enjoy being home more then i used to but traveling is part of my job and I
like getting around in the world. pressure is there but I think we athlete put sometimes more on ourselves then the people around us. it is not just the sponsor who like us winning races. we do love it as much or even more and so we put that pressure on us and train hard to achieve it.
Kate: For me, handling the lifestyle is about balance. I try to manage my time well, and give myself an element of control in what can seem a constantly changing surrounding. When I am traveling I always have my school books on hand or my music player charged up. I have turned into a bit of a techno geek, and my bags are full of cords and cables for my toys. So often I find myself riding in a new place and thinking ‘How cool is my life’. I see the most amazing places, meet some incredible people, and get supported in chasing my dreams. I know when I hang the bike up, I will look back at this time with a big smile on my face.
Kim: I am not working in a cubicle 40 hrs a week, I'm living my dream of being a Professional Athlete, so that in itself makes it easy. I also have a boyfriend that lives and races the same lifestyle so I always have an avenue to vent or share experiences. It's really tough when we are apart for weeks or months, thank goodness for Blackberry's and Internet.
If you weren’t a pro cyclist, what would you be doing?
Kim: I've often thought about this because I've grown so much as a person through this journey on a bike. Pre-cycling, I had no idea how cool the World was and what I was missing. At the very least, my eyes have been opened to travel and opportunities outside my once small views. I would probably be into Real Estate and restoring houses. Crazy, who knows!! Maybe I'd have my own bean fields and I'd be riding a donkey around with Juan Valdez picking coffee beans. hee. . he.e. . one can only dream so go big!!
Ina: maybe a social worker or a ski bum
!!!!Alex: Probably be cutting toenails.
Is there anything you want to ask the ladies? Drop us a line and we’ll get your questions over to the team. Or send over your congratulations-- Ina just won the Commerce Bank Triple Crown opening race in Lancaster PA this weekend!!
Wednesday, 5/23/07 at 6:59 PM
by Mari Holden
by Mari Holden
Women's Clinic in Alameda... More fun with W.O.W.
Last month I was in Alameda for a fun event put on by Women on Wheels (W.O.W.). It was a great time! Kelli and Sarah of Alameda Bicycles spearheaded an event that was designed to get women more comfortable with their bike riding skills. I was super excited to be the lead instructor on the bike. It was also a great experience because it is the first time that I have been able to participate in a real cycling skills camp with the Giant For Women Council.
We had been planning this event for a while, and so it was fun when the actual day arrived. It started early in the morning and everyone arrived by 9am. The girls of the Alameda bike shop had bagels and coffee waiting for us. It was a perfect way to start the morning. No matter how many camps I do, it is always interesting to me how nervous everyone is in the morning. A lot of it is because people don’t know how their riding skills will stack up to
the others in the group, but a lot of it is just human nature around a new group of people. I find myself nervous too, and I have done a ton of camps. Its funny, but it always takes me awhile to warm up. I am one who needs several cups of coffee, and an enthusiastic audience to really get going!
I had great help, and we set up an obstacle course. It was comprised of a series of cones and the riders had to practice stopping, starting, and cornering. By the end, everyone was looking like pros. I don’t know how many times the words RELAX, came out of my mouth, but I was amazed by how much people really did relax after our three hours of skills.
The rest of the three hours in the morning were comprised of exercises designed to make them comfortable. We practiced reaching down to get water bottles, getting in and out of pedals, and riding close to our new friends. After the first session was finished, we all sat down to a catered lunch of sandwiches, cheese and crackers, and yummy cookies! We got a chance to socialize and basically kick back for a few minutes. It definitely felt good to sit in the shade.
The presentation after lunch was about bicycle fit and maintenance. Kelli and Sarah were the experts in that division. Let’s say I’m competent but I am no mechanic! I can change a tire and pack my bike, but I still always carry enough money or a credit card just in case : )
After lunch, we went on a ride as a group. I have never ridden in Oakland. It was beautiful. I really enjoyed riding through the downtown. Here in Colorado Springs we don’t have much city life, so it’s always fun for me to get out to the big city and see the hustle and bustle of life. I think there were some worries about heading through downtown, but I have to say it was one of the most interesting parts of the ride for me. Plus, it gave our group a lot of opportunities to practice their new skills of getting in and out of their pedals.
The mood at the end of the ride was such a contrast to the morning. It was like we had known each other forever. I love that part of camps. We all share a common thread of wanting to try new things, and even though we don’t know what to expect in the beginning, that common adventurous thread is what brings us close by the end. Everyone is nervous to step out of that comfort zone, but doing it is what makes each new experience so special. So, next time you have that nervous intimidation in the beginning, just remember we all have those feelings. Embrace it, meet new people, and make some cool friends. Then at the end of the day, reflect and be thankful that you broke one more barrier.
Until next time,
Mari
We had been planning this event for a while, and so it was fun when the actual day arrived. It started early in the morning and everyone arrived by 9am. The girls of the Alameda bike shop had bagels and coffee waiting for us. It was a perfect way to start the morning. No matter how many camps I do, it is always interesting to me how nervous everyone is in the morning. A lot of it is because people don’t know how their riding skills will stack up to
the others in the group, but a lot of it is just human nature around a new group of people. I find myself nervous too, and I have done a ton of camps. Its funny, but it always takes me awhile to warm up. I am one who needs several cups of coffee, and an enthusiastic audience to really get going!
I had great help, and we set up an obstacle course. It was comprised of a series of cones and the riders had to practice stopping, starting, and cornering. By the end, everyone was looking like pros. I don’t know how many times the words RELAX, came out of my mouth, but I was amazed by how much people really did relax after our three hours of skills.
The rest of the three hours in the morning were comprised of exercises designed to make them comfortable. We practiced reaching down to get water bottles, getting in and out of pedals, and riding close to our new friends. After the first session was finished, we all sat down to a catered lunch of sandwiches, cheese and crackers, and yummy cookies! We got a chance to socialize and basically kick back for a few minutes. It definitely felt good to sit in the shade.
The presentation after lunch was about bicycle fit and maintenance. Kelli and Sarah were the experts in that division. Let’s say I’m competent but I am no mechanic! I can change a tire and pack my bike, but I still always carry enough money or a credit card just in case : )
After lunch, we went on a ride as a group. I have never ridden in Oakland. It was beautiful. I really enjoyed riding through the downtown. Here in Colorado Springs we don’t have much city life, so it’s always fun for me to get out to the big city and see the hustle and bustle of life. I think there were some worries about heading through downtown, but I have to say it was one of the most interesting parts of the ride for me. Plus, it gave our group a lot of opportunities to practice their new skills of getting in and out of their pedals.
The mood at the end of the ride was such a contrast to the morning. It was like we had known each other forever. I love that part of camps. We all share a common thread of wanting to try new things, and even though we don’t know what to expect in the beginning, that common adventurous thread is what brings us close by the end. Everyone is nervous to step out of that comfort zone, but doing it is what makes each new experience so special. So, next time you have that nervous intimidation in the beginning, just remember we all have those feelings. Embrace it, meet new people, and make some cool friends. Then at the end of the day, reflect and be thankful that you broke one more barrier.
Until next time,
Mari
Monday, 5/7/07 at 2:44 PM
by Sara Jarrell
by Sara Jarrell
Flat Prevention
So we have all been plagued at one time or another with the cursed flat. There are a couple of ways to help prevent flats, some that do not even require spending a grip of cash or adding a load of weight to your bike.
For many riders, it’s easy to grab your cruiser out of its winter shelter in the garage and hop right on for the perennial spring outing only to get down the driveway and be halted by none other than TWO flat tires. You will probably swear to yourself that when you tucked your bike in for winter hibernation that both tires had plenty of air- whatever could have happened? Well I am here to tell you that naturally, and without the help of any flat gremlins lurking in the safety of your garage, that tires do lose air all by their lonesome. The cruiser you so carefully laid to rest with nice plump tires and probably a fresh tune up slowly and naturally bled every last psi of air right out of those blasted tires. So before you jump on that cruiser for its inaugural procession, please take a moment and give the gift of air pressure.
So it is true that one of the easiest and least expensive ways to prevent flats, whether your bike is fresh from storage or if you ride year round, is to maintain adequate air pressure in both tires. Most tires come with a recommended air pressure that can be found on the sidewall of the tire. The recommended pressure will usually be listed as a psi or bars measurement, accompanied by a range of pressure that is adequate. This range allows the rider flexibility to choose how much pressure they think is appropriate depending on what kind of terrain they maybe riding. Keeping your tire inflated and within the recommended psi will help prevent pinch flats, caused from the tube being pinched by the rim and riding surface when the tire is under inflated. Checking your tire inflation before every ride is a good way to avoid under inflation. I recommend getting a floor pump with a gauge so you know exactly how much air you have in your tires.
Another popular way to prevent punctures is to install some sort of resistance whether in the form of a force field generated by riders who still believe in the flat fairy, or a less force field-like tire liner, slimed tube, or puncture resistant tubes and tires.
• A tire liner is a strip of plastic that can be installed in between the tube and the inside of the tire. It is effective in resisting punctures from objects like glass and thorns, although they may cause flats if not installed correctly. Liners do add a bit of weight to one’s bike, and is not recommended on narrower (700/650 x 23c) road racing tires.
• Slimed tubes are tubes that contain a self-healing slime that is good for smaller punctures but will fail with larger punctures or pinch flats. The slime slows the air loss from a small puncture but does not completely heal the puncture allowing a rider to get home or to their local bike shop for repair. So it is recommended that you change out or patch your tube after you have experienced a flat with a slime tube.
• Puncture resistant tubes are tubes that are composed of a thicker rubber than a regular tube. The thickness of this tube helps prevent shorter thorns and small glass slivers from penetrating the tube to the point that air is lost. With these tubes it is still recommended that a rider check their tires from time to time to try and remove any thorns, glass, and other debris that could over time be pushed through this thick tube and cause a puncture. These tubes are also heavy and can cause a bike to feel a bit sluggish in comparison with its counterparts.
• Puncture resistant tires are tires that have a Kevlar belt under the tread surface of a tire. This belt helps to keep thorns, glass, and other smaller debris at bay but still fails when it comes to nails and larger puncturing objects. These tires are heavy, causing slight rolling resistance and can be a bit pricey but are often the best bet for commuters, recreational riders, and those who are in flat agony. Some companies have started trying to make more performance oriented tires in a puncture resistant Kevlar belt version they may be worth a try for putting on those training miles with minimal flats, but not recommended for racing.
• If the flat fairy is the route that you have chosen for your flat prevention needs then Godspeed.
So air up and get rolling!
Sara
For many riders, it’s easy to grab your cruiser out of its winter shelter in the garage and hop right on for the perennial spring outing only to get down the driveway and be halted by none other than TWO flat tires. You will probably swear to yourself that when you tucked your bike in for winter hibernation that both tires had plenty of air- whatever could have happened? Well I am here to tell you that naturally, and without the help of any flat gremlins lurking in the safety of your garage, that tires do lose air all by their lonesome. The cruiser you so carefully laid to rest with nice plump tires and probably a fresh tune up slowly and naturally bled every last psi of air right out of those blasted tires. So before you jump on that cruiser for its inaugural procession, please take a moment and give the gift of air pressure.
So it is true that one of the easiest and least expensive ways to prevent flats, whether your bike is fresh from storage or if you ride year round, is to maintain adequate air pressure in both tires. Most tires come with a recommended air pressure that can be found on the sidewall of the tire. The recommended pressure will usually be listed as a psi or bars measurement, accompanied by a range of pressure that is adequate. This range allows the rider flexibility to choose how much pressure they think is appropriate depending on what kind of terrain they maybe riding. Keeping your tire inflated and within the recommended psi will help prevent pinch flats, caused from the tube being pinched by the rim and riding surface when the tire is under inflated. Checking your tire inflation before every ride is a good way to avoid under inflation. I recommend getting a floor pump with a gauge so you know exactly how much air you have in your tires.
Another popular way to prevent punctures is to install some sort of resistance whether in the form of a force field generated by riders who still believe in the flat fairy, or a less force field-like tire liner, slimed tube, or puncture resistant tubes and tires.
• A tire liner is a strip of plastic that can be installed in between the tube and the inside of the tire. It is effective in resisting punctures from objects like glass and thorns, although they may cause flats if not installed correctly. Liners do add a bit of weight to one’s bike, and is not recommended on narrower (700/650 x 23c) road racing tires.
• Slimed tubes are tubes that contain a self-healing slime that is good for smaller punctures but will fail with larger punctures or pinch flats. The slime slows the air loss from a small puncture but does not completely heal the puncture allowing a rider to get home or to their local bike shop for repair. So it is recommended that you change out or patch your tube after you have experienced a flat with a slime tube.
• Puncture resistant tubes are tubes that are composed of a thicker rubber than a regular tube. The thickness of this tube helps prevent shorter thorns and small glass slivers from penetrating the tube to the point that air is lost. With these tubes it is still recommended that a rider check their tires from time to time to try and remove any thorns, glass, and other debris that could over time be pushed through this thick tube and cause a puncture. These tubes are also heavy and can cause a bike to feel a bit sluggish in comparison with its counterparts.
• Puncture resistant tires are tires that have a Kevlar belt under the tread surface of a tire. This belt helps to keep thorns, glass, and other smaller debris at bay but still fails when it comes to nails and larger puncturing objects. These tires are heavy, causing slight rolling resistance and can be a bit pricey but are often the best bet for commuters, recreational riders, and those who are in flat agony. Some companies have started trying to make more performance oriented tires in a puncture resistant Kevlar belt version they may be worth a try for putting on those training miles with minimal flats, but not recommended for racing.
• If the flat fairy is the route that you have chosen for your flat prevention needs then Godspeed.
So air up and get rolling!
Sara
Monday, 4/23/07 at 5:54 PM
by Sara Jarrell
by Sara Jarrell
Cleaning your Chain
The best kind of maintenance for your bicycle is preventative. This blog will help you maintain one of the components on the bicycle that does a tremendous amount of work to keep you rolling-- the chain. Regularly cleaning and lubing your chain will save you money and it makes for a super smooth and quiet ride.
There are probably a million different ways to clean a chain. I am going to detail the ways that have worked best for me. That being said, do not be afraid to venture out and try something different as long as you are keeping your chain happy! A good rule of thumb with chains is like anything else, once it is clean, keeping it clean is a lot easier. So getting into the habit of cleaning your chain as regularly as you ride is not a bad way to go. An easy way to keep your chain in good maintenance is to put a drop of lube (bicycle specific) on each roller and where the chain plates overlap, then let it sit for a couple of minutes. It is easiest to do this job when the chain has been shifted to the small cog and the small chainring. Lubricating the chain in this way helps to remove grime and will allow the lube to penetrate all of the parts of the chain. After a couple of minutes take a clean, lint-free rag and wipe the excess lube from the chain while back pedaling. Wiping the excess lube from the chain is just as important as lubing the chain because an overly oily chain will just pick up excess dirt and grime causing your drivetrain to wear more quickly. This method of lubing and cleaning the chain is a very basic method used to keep the chain in good shape in between more in-depth methods.
My favorite way to really get down and dirty with your chain is to remove the chain from the bike and give it a good soak in a biodegradable solvent. If you have a chain with a master link remove it and take your chain off your bike. If you have a chain without a master link you will have to remove a pin to take your chain off. Be careful not to remove the pin that initially connected the chain; it is usually a slightly different color. If you do not know how to use a chain tool to remove and reinstall a pin from your chain please consult your local bike shop professional. Check manufacturers’ specifications to see if you can reuse your old pin or if a new pin is required to reconnect your chain. After removing your chain it is time to make the magic solvent soaking tank a.k.a. an empty juice or coke bottle containing biodegradable degreaser. Place your chain in the bottle with the degreaser and let soak for as long as you can, if your bottle has a lid shaking it every once and a while will help clean the chain. After the chain is done soaking, dry it with compressed air if it is available or let it dry in direct sunlight for two or so hours or 20 plus hours without direct sunlight. When the chain is dry reinstall it on your bike (if this is tricky for you your local bike shop can definitely help). After reinstalling the chain lubricate it the same way that was described above, coating each roller and overlap, letting it sit and wiping away the excess while back pedaling.
If you are uncomfortable with removing your chain there are other ways to clean your chain that are also sufficient. Park Tools, Pedros, and many other bicycle tool manufacturers make on-the-bike chain cleaning mechanisms (follow manufacturer’s directions). They usually consist of some sort of hand-held contraption with brushes and a tank to hold your degreaser solution. These tools work well, an advantage that they have is that the chain is moving through brushes and degreaser so it helps get the grime out of the hard to reach places. After degreasing the chain with your cleaning tool the chain needs to dry and be lubricated as stated above.
A couple of things to remember:
- Avoid spray lubricants and definitely NO WD40.
- Be sure to let the chain dry after it has been cleaned before lubricating.
- Follow manufacturer’s specifications when disconnecting and reconnecting your chain and seek assistance from your local bike shop if you are unsure of this process at all.
- Always use bicycle-specific lubricants and degreasers.
- Gloves are always a must when using any kind of chemical lubricants and degreasers, and eye protection is recommended.
Good Luck and Smooth Rollin’
Sara
There are probably a million different ways to clean a chain. I am going to detail the ways that have worked best for me. That being said, do not be afraid to venture out and try something different as long as you are keeping your chain happy! A good rule of thumb with chains is like anything else, once it is clean, keeping it clean is a lot easier. So getting into the habit of cleaning your chain as regularly as you ride is not a bad way to go. An easy way to keep your chain in good maintenance is to put a drop of lube (bicycle specific) on each roller and where the chain plates overlap, then let it sit for a couple of minutes. It is easiest to do this job when the chain has been shifted to the small cog and the small chainring. Lubricating the chain in this way helps to remove grime and will allow the lube to penetrate all of the parts of the chain. After a couple of minutes take a clean, lint-free rag and wipe the excess lube from the chain while back pedaling. Wiping the excess lube from the chain is just as important as lubing the chain because an overly oily chain will just pick up excess dirt and grime causing your drivetrain to wear more quickly. This method of lubing and cleaning the chain is a very basic method used to keep the chain in good shape in between more in-depth methods.
My favorite way to really get down and dirty with your chain is to remove the chain from the bike and give it a good soak in a biodegradable solvent. If you have a chain with a master link remove it and take your chain off your bike. If you have a chain without a master link you will have to remove a pin to take your chain off. Be careful not to remove the pin that initially connected the chain; it is usually a slightly different color. If you do not know how to use a chain tool to remove and reinstall a pin from your chain please consult your local bike shop professional. Check manufacturers’ specifications to see if you can reuse your old pin or if a new pin is required to reconnect your chain. After removing your chain it is time to make the magic solvent soaking tank a.k.a. an empty juice or coke bottle containing biodegradable degreaser. Place your chain in the bottle with the degreaser and let soak for as long as you can, if your bottle has a lid shaking it every once and a while will help clean the chain. After the chain is done soaking, dry it with compressed air if it is available or let it dry in direct sunlight for two or so hours or 20 plus hours without direct sunlight. When the chain is dry reinstall it on your bike (if this is tricky for you your local bike shop can definitely help). After reinstalling the chain lubricate it the same way that was described above, coating each roller and overlap, letting it sit and wiping away the excess while back pedaling.
If you are uncomfortable with removing your chain there are other ways to clean your chain that are also sufficient. Park Tools, Pedros, and many other bicycle tool manufacturers make on-the-bike chain cleaning mechanisms (follow manufacturer’s directions). They usually consist of some sort of hand-held contraption with brushes and a tank to hold your degreaser solution. These tools work well, an advantage that they have is that the chain is moving through brushes and degreaser so it helps get the grime out of the hard to reach places. After degreasing the chain with your cleaning tool the chain needs to dry and be lubricated as stated above.
A couple of things to remember:
- Avoid spray lubricants and definitely NO WD40.
- Be sure to let the chain dry after it has been cleaned before lubricating.
- Follow manufacturer’s specifications when disconnecting and reconnecting your chain and seek assistance from your local bike shop if you are unsure of this process at all.
- Always use bicycle-specific lubricants and degreasers.
- Gloves are always a must when using any kind of chemical lubricants and degreasers, and eye protection is recommended.
Good Luck and Smooth Rollin’
Sara
Tuesday, 4/10/07 at 5:44 PM
by Jenny Skorcz
by Jenny Skorcz
Spring Cleaning, Part 1
If you live in a region with weather similar to the kind we experienced here in Colorado over the winter, your bike is probably in need of some work. Winter wet, with all the chemicals road crews spread across the pavement to melt snow and ice, wreaks havoc on our bike’s parts. Wet or even damp trails cake our bikes with varying layers of grit, dirt, and dried mud. If April showers are truly followed by May flowers, then consider April as the perfect time for a professional spring bike cleaning.
In Part 2 of this article, I will detail all the work you can do at home to maintain your clean bike. Your job will be much easier if you have your local bike shop perform Part 1, as several parts will have to be removed and cleaned in a tank full of nasty chemical solvent. Plus, the pro has the know-how to determine what parts did not fare so well over the winter and should be replaced.
Get on the phone, call you local shop and find out when you might bring in your bike for a Drive Train Cleaning and Tuning service. This job should include: chain, cog, front and rear derailleur removal, as well as drive side crank removal. All these parts should be scrubbed clean, dried with high-pressure air, lubed where appropriate, reinstalled, and adjusted. Maintaining a clean drive train will be your responsibility; in Part 2, I’ll show you how.
When the shop has the bike, ask them to replace all your cables and housing. The housing segments eventually become contaminated by grit, which results in excess friction for the cables; friction affects both function and performance negatively. Water can also leak inside the housing, which can lead to rust forming on the cables. The components that are operated by cables will work much better with fresh housing and cables.
In addition to cables and housing, ask the mechanic to inspect tires for wear, as well as brake pads – replace whatever parts show signs of significant wear. If you attached your road bike to your indoor trainer, your bar tape is probably gross like mine from dripping sweat, wiping it off with your hands, then placing your hands on the bars. Request new bar tape; you might have to replace the tape regardless of condition if the cables and housing for gears and brakes are routed underneath. Mountain bar grips suffer from wear, too. Giant produces and sells lots of options for grip replacement.
Clipless pedals benefit from cleaning and lubing; it is much easier to click in and out of a clean cleat surface versus a dry and gritty one. Bring in your shoes so the mechanic can inspect the condition of your cleats. Although clipping in and out of the pedal slowly wears down the cleat, walking around on a rocky or paved surface chews up the cleat rather quickly. Replace the cleats once a year or more frequently if you do a good deal of walking on those shoes – clipless shoes were not made for walking!
Don’t be surprised if additional items come up as needing work. All bicycles that are ridden suffer from wear. Bike parts have less than one tenth the life expectancy of car parts. Cheap car tires rotated regularly may last 35,000 miles, whereas top-notch bicycle tires may “die” after rolling less than 1,000 miles! If the repair cost exceeds the value of your bike, the shop will talk with you about some options. If you have ridden your $350 bike into $400 worth of disrepair, you have obviously gotten your money’s worth out of the bike. Consider an upgraded bike, one that will last longer and allow you to pedal to the next level of your ability. And if you buy yourself a new bike this spring, be sure to tie a bouquet of spring flowers to the handlebar!
Jenny
In Part 2 of this article, I will detail all the work you can do at home to maintain your clean bike. Your job will be much easier if you have your local bike shop perform Part 1, as several parts will have to be removed and cleaned in a tank full of nasty chemical solvent. Plus, the pro has the know-how to determine what parts did not fare so well over the winter and should be replaced.
Get on the phone, call you local shop and find out when you might bring in your bike for a Drive Train Cleaning and Tuning service. This job should include: chain, cog, front and rear derailleur removal, as well as drive side crank removal. All these parts should be scrubbed clean, dried with high-pressure air, lubed where appropriate, reinstalled, and adjusted. Maintaining a clean drive train will be your responsibility; in Part 2, I’ll show you how.
When the shop has the bike, ask them to replace all your cables and housing. The housing segments eventually become contaminated by grit, which results in excess friction for the cables; friction affects both function and performance negatively. Water can also leak inside the housing, which can lead to rust forming on the cables. The components that are operated by cables will work much better with fresh housing and cables.
In addition to cables and housing, ask the mechanic to inspect tires for wear, as well as brake pads – replace whatever parts show signs of significant wear. If you attached your road bike to your indoor trainer, your bar tape is probably gross like mine from dripping sweat, wiping it off with your hands, then placing your hands on the bars. Request new bar tape; you might have to replace the tape regardless of condition if the cables and housing for gears and brakes are routed underneath. Mountain bar grips suffer from wear, too. Giant produces and sells lots of options for grip replacement.
Clipless pedals benefit from cleaning and lubing; it is much easier to click in and out of a clean cleat surface versus a dry and gritty one. Bring in your shoes so the mechanic can inspect the condition of your cleats. Although clipping in and out of the pedal slowly wears down the cleat, walking around on a rocky or paved surface chews up the cleat rather quickly. Replace the cleats once a year or more frequently if you do a good deal of walking on those shoes – clipless shoes were not made for walking!
Don’t be surprised if additional items come up as needing work. All bicycles that are ridden suffer from wear. Bike parts have less than one tenth the life expectancy of car parts. Cheap car tires rotated regularly may last 35,000 miles, whereas top-notch bicycle tires may “die” after rolling less than 1,000 miles! If the repair cost exceeds the value of your bike, the shop will talk with you about some options. If you have ridden your $350 bike into $400 worth of disrepair, you have obviously gotten your money’s worth out of the bike. Consider an upgraded bike, one that will last longer and allow you to pedal to the next level of your ability. And if you buy yourself a new bike this spring, be sure to tie a bouquet of spring flowers to the handlebar!
Jenny
Wednesday, 3/21/07 at 8:12 PM
by Mari Holden
by Mari Holden
Riding in a Group
I have had a lot of questions about how to ride in a group. Let me start off by saying that I used to be really scared about riding in a group. I didn’t have a hard time riding together with a few friends, but the idea of riding very close to 100 people really scared me. Of course now that it’s been 25 years, I guess I’m not so scared anymore, and I actually like being in a group because it is social and I can save a lot of energy.
Even though I have been riding for a long time, I still keep my eyes open and look for trouble. In that sense it is just like driving a car. If you’ve watched Nascar or Formula One, you notice how the drivers spend a lot of time drafting and conserving fuel. Well it is exactly the same on the bike. We can save 40% energy by sitting on a wheel. Sometimes it is just like being pulled along. Your legs are spinning, but you are putting out very little energy. It’s one of the ways that cyclists can ride so far and quickly. We take turns in the wind, and then rest when we are behind. Once you get the hang of it, it is really fun.
As I said before, keep your eyes open. By that, I mean keep an eye on what is going on around you. Most of us second guess our own skills, but trust yourself. If you see someone not paying attention or moving erratically, make sure you give that person more room or better yet, find a way to get away from him. RELAX, we are much more able to react to things when our bodies are relaxed. When we tense up, the bike movements become erratic and don’t flow as well. Focus on keeping your upper body loose and take some deep breaths if you get nervous. I promise that you will be much more comfortable.
If you are really nervous about your skills, you can practice some drills that will help you prepare for anything. It is best to practice on a field or any grassy area. Have a friend join you for the skills session. The first thing you can practice is to bump elbows. Then take it a little further and lean into eachother. You will find that the more RELAXED you are the easier this skill is to pick up! Next have your friend ride in front of you and touch your front wheel to her rear wheel. See how it feels. There is nothing to be scared about. You are going slow, and the grass is soft. After you are comfortable, switch places. By the end of a ½ hour you will both be pretty comfortable and more experienced then most people out there! Trust me on this one…
Getting comfortable in a peloton takes time. The beauty is that there is a certain motion and movement to the group that once you learn how to use it you will always be able to save energy. Go out and try something new! The great thing is that if you waste too much energy, you can always go back and rest a bit before trying to move up again.
Good luck!
Mari
Even though I have been riding for a long time, I still keep my eyes open and look for trouble. In that sense it is just like driving a car. If you’ve watched Nascar or Formula One, you notice how the drivers spend a lot of time drafting and conserving fuel. Well it is exactly the same on the bike. We can save 40% energy by sitting on a wheel. Sometimes it is just like being pulled along. Your legs are spinning, but you are putting out very little energy. It’s one of the ways that cyclists can ride so far and quickly. We take turns in the wind, and then rest when we are behind. Once you get the hang of it, it is really fun.
As I said before, keep your eyes open. By that, I mean keep an eye on what is going on around you. Most of us second guess our own skills, but trust yourself. If you see someone not paying attention or moving erratically, make sure you give that person more room or better yet, find a way to get away from him. RELAX, we are much more able to react to things when our bodies are relaxed. When we tense up, the bike movements become erratic and don’t flow as well. Focus on keeping your upper body loose and take some deep breaths if you get nervous. I promise that you will be much more comfortable.
If you are really nervous about your skills, you can practice some drills that will help you prepare for anything. It is best to practice on a field or any grassy area. Have a friend join you for the skills session. The first thing you can practice is to bump elbows. Then take it a little further and lean into eachother. You will find that the more RELAXED you are the easier this skill is to pick up! Next have your friend ride in front of you and touch your front wheel to her rear wheel. See how it feels. There is nothing to be scared about. You are going slow, and the grass is soft. After you are comfortable, switch places. By the end of a ½ hour you will both be pretty comfortable and more experienced then most people out there! Trust me on this one…
Getting comfortable in a peloton takes time. The beauty is that there is a certain motion and movement to the group that once you learn how to use it you will always be able to save energy. Go out and try something new! The great thing is that if you waste too much energy, you can always go back and rest a bit before trying to move up again.
Good luck!
Mari
Friday, 3/9/07 at 6:35 PM
by Tara Llanes
by Tara Llanes
Mom's Questions
I thought it would be a good idea to have a bit of a Question and Answer session with none other than my Mom. My Mom has ridden bikes for about 10 years now off and on. She started because of a knee injury and has gone from pure beginner to what I’d call an intermediate rider. She has done the AIDS ride from San Francisco to L.A twice and has also done her fair share of mountain biking at her beloved Bonelli Park in San Dimas, California. I’ve asked her to throw out some questions for me that she always wanted to know the answers to or just needed a little reminder. Since I ride at quite a competitive level sometimes I don’t think of things maybe my Mom or a beginner would. A couple of the questions I may have touched on in a previous blog, but it never hurts to hear them again.
1. When you go on a ride for the first time and you get to a section that is steeper than anything you've ever done, what's the best way to get down it?
The first thing you want to do is get off your bike and look at the section coming up. You want to try and pick the cleanest safest line to the bottom. The section with the least holes or pockets that your wheel can get stuck in. Then once you’ve decided on the route that you want to take slowly roll into your line in the “attack” position. This means you want to have your arms and you legs bent a little bit to absorb the bumps. Keep your head up and looking ahead at all times. Keep at least two fingers on both of your brakes, but try to avoid hitting your front brake unless absolutely necessary. You can pull back on both of your brake levers evenly, which we call “feathering” your brakes. That means to just pull on them lightly. Not fast and abrupt. From there just try to keep your balance and keep steady. The more you keep you wheels rolling the easier it will be. The slower you go the more tendency your wheels have to get caught in a hole or rut.
2. What's the best way to ride loose rocky sections on a down slope? (Not really steep.)
The best way to ride rocky sections on a down slope is pretty much the same as steeper sections. You just want to get off and look at what you are going to ride down and then when you feel comfortable just remember to get in the “attack” position, stay off your front brake unless absolutely necessary, and stay LOOSE. Meaning don’t ride too stiff. Keep your arms and legs bent a little bit and let your bike move around underneath you. Don’t fight your bike.
3. When you approach an up hill section why is it you (meaning Tara) always click up to a harder gear and I have to click down to any easier gear or I won't make it up?
Well, it all depends on the climb and how steep it is. Some people like to push a harder gear and sort of “mash” down on the pedals. “Mashing” means having to push on your pedals while sort of pushing your upper body in the same sequence as your feet. So every time your foot pushes down so does your upper body so it feels easier on your legs. It would be like having a string on connecting your foot to your chest. Foot up chest up. Foot down chest down. Make sense?
However, some people like to spin, which would mean being in an easier gear. When I see a hill ahead I will usually stay in the gear I am in to keep the momentum going and as soon as I hit the hill and feel my pace slowing I will then ease up on my pedal stroke and change into an easier gear. For someone that is more of a beginner you should always look ahead and when you see the hill coming you should shift gears before you start climbing and slowing down. As a more experienced rider I know how to manipulate my bike to shift under pressure, which some beginners may not. So it is better to get in an easier gear beforehand and make it up the hill. But to answer your question I think if I actually shifted into a harder gear the hill must not have been that hard or I was feeling extra strong that day!
4. When you're on a flat long stretch is it better to be in a harder gear or an easier spinning gear?
That is a good question. I see a lot of riders on the trail or even on the road that are spinning their brains out on flat sections and I always think to myself, “Shift up, shift up!”
I wouldn’t say it’s necessarily better to be in a harder gear on a flat section, but you want to be comfortable. And if you are spinning at 110+ rpm’s then that is a bit excessive. And that goes for harder gears as well. If your rpm’s are around 60 that is a bit excessive on the other end of the spectrum. All you have to do to figure out your rpm (revolutions per minute) is look at your watch and count how many times your right leg goes around in one minute. Normally when I am on an easy spin ride or just cruising along I try to keep my rpm’s around 85 or so. If you are either spinning too fast or too slow you can tire yourself out prematurely. So try to stay in the middle to where you are comfortable. Unless of course you are doing intervals in which case your training might call for faster or slower rpm’s.
5. What's the best way to get through a sandy riverbed and not get bogged down or spin out?
The best way is to look ahead and as you are coming up to it try to scout out the cleanest route that maybe has the least amount of sand. As you are coming into it be in a middle gear. Not too hard and not too easy. But if you had to choose between the two gears I would lean towards the harder gear. You want to pedal hard and get as much momentum as possible so that when you enter the sand and it pulls on your wheels the momentum can carry you through and hopefully you won’t have to get off your bike and walk. Keep your body loose and let your bike go where it wants to. The sand will feel like it is pulling the bike a bit, but let it go and try not to fight it. And don’t forget to keep pedaling!
6. What's the best way to get through a water stream if you're not sure how deep it is?
Getting through a stream of water similar to the sand. You should be in a middle gear, but be prepared to go into an easier gear if you feel like you start to get stuck. It is important to see what’s in the water and how deep it is. If you can’t tell then stop beforehand and pick up a rock and toss it in and that should give you a good indication. If you’ve decided you can ride through it use the same technique as the sand riverbed and stay loose. Stay seated and keep pedaling through the water and you should make it through just fine.
7. When starting up a long incline I stay seated, but when it gets too hard or too steep and I think I should stand up, it's usually too late. If I do stand up then I just spin out my rear wheel because I didn't have enough time to go to a harder gear. If I try to go to a harder gear as I stand, then I stall and have to step off. So how do you know in advance when to shift and stand before it's too late?
Well, unfortunately this answer comes in time and getting the feeling of shifting your bike and knowing what gears you are strong enough to push and which are too easy for you. When I am coming to a hill I can take one look at it and know how hard I am going to have to push or how easy of a gear I will have to be in. This is an experience thing, but you can do it. You just have to pay attention to the gears that you are in during your ride. Just keep a mental checklist of how many “clicks” you have made.
For instance at the beginning of the ride let’s say you got to a climb that wasn’t very big and you were in your middle ring in front and 5 gears down from the top in the rear. When you started climbing you shifted into an easier gear and you heard 3 “clicks”. And when you did that you did the climb perfectly.
Well, this next climb is steeper and a bit longer and you are tired because it is at the end of the ride. So you might need to be in your “granny” gear. Your “granny” gear is your smallest ring in the front and the biggest ring in the rear. That is the easiest gear you have on your bike. So prepare ahead of time as you see the hill coming and shift into that gear so that your are not struggling with too hard of a gear on the way up. Now if you put it in your “granny” gear and it ends up being too easy then you know for next time to try maybe your smallest ring in the front and maybe 2 clicks down from the biggest gear in the rear. It’s all trial and error, but just pay attention and you’ll get it.
I hope this Q & A session helped you and if not please write in and tell me and maybe I can explain it further.
Happy Trails!
Tara
1. When you go on a ride for the first time and you get to a section that is steeper than anything you've ever done, what's the best way to get down it?
The first thing you want to do is get off your bike and look at the section coming up. You want to try and pick the cleanest safest line to the bottom. The section with the least holes or pockets that your wheel can get stuck in. Then once you’ve decided on the route that you want to take slowly roll into your line in the “attack” position. This means you want to have your arms and you legs bent a little bit to absorb the bumps. Keep your head up and looking ahead at all times. Keep at least two fingers on both of your brakes, but try to avoid hitting your front brake unless absolutely necessary. You can pull back on both of your brake levers evenly, which we call “feathering” your brakes. That means to just pull on them lightly. Not fast and abrupt. From there just try to keep your balance and keep steady. The more you keep you wheels rolling the easier it will be. The slower you go the more tendency your wheels have to get caught in a hole or rut.
2. What's the best way to ride loose rocky sections on a down slope? (Not really steep.)
The best way to ride rocky sections on a down slope is pretty much the same as steeper sections. You just want to get off and look at what you are going to ride down and then when you feel comfortable just remember to get in the “attack” position, stay off your front brake unless absolutely necessary, and stay LOOSE. Meaning don’t ride too stiff. Keep your arms and legs bent a little bit and let your bike move around underneath you. Don’t fight your bike.
3. When you approach an up hill section why is it you (meaning Tara) always click up to a harder gear and I have to click down to any easier gear or I won't make it up?
Well, it all depends on the climb and how steep it is. Some people like to push a harder gear and sort of “mash” down on the pedals. “Mashing” means having to push on your pedals while sort of pushing your upper body in the same sequence as your feet. So every time your foot pushes down so does your upper body so it feels easier on your legs. It would be like having a string on connecting your foot to your chest. Foot up chest up. Foot down chest down. Make sense?
However, some people like to spin, which would mean being in an easier gear. When I see a hill ahead I will usually stay in the gear I am in to keep the momentum going and as soon as I hit the hill and feel my pace slowing I will then ease up on my pedal stroke and change into an easier gear. For someone that is more of a beginner you should always look ahead and when you see the hill coming you should shift gears before you start climbing and slowing down. As a more experienced rider I know how to manipulate my bike to shift under pressure, which some beginners may not. So it is better to get in an easier gear beforehand and make it up the hill. But to answer your question I think if I actually shifted into a harder gear the hill must not have been that hard or I was feeling extra strong that day!
4. When you're on a flat long stretch is it better to be in a harder gear or an easier spinning gear?
That is a good question. I see a lot of riders on the trail or even on the road that are spinning their brains out on flat sections and I always think to myself, “Shift up, shift up!”
I wouldn’t say it’s necessarily better to be in a harder gear on a flat section, but you want to be comfortable. And if you are spinning at 110+ rpm’s then that is a bit excessive. And that goes for harder gears as well. If your rpm’s are around 60 that is a bit excessive on the other end of the spectrum. All you have to do to figure out your rpm (revolutions per minute) is look at your watch and count how many times your right leg goes around in one minute. Normally when I am on an easy spin ride or just cruising along I try to keep my rpm’s around 85 or so. If you are either spinning too fast or too slow you can tire yourself out prematurely. So try to stay in the middle to where you are comfortable. Unless of course you are doing intervals in which case your training might call for faster or slower rpm’s.
5. What's the best way to get through a sandy riverbed and not get bogged down or spin out?
The best way is to look ahead and as you are coming up to it try to scout out the cleanest route that maybe has the least amount of sand. As you are coming into it be in a middle gear. Not too hard and not too easy. But if you had to choose between the two gears I would lean towards the harder gear. You want to pedal hard and get as much momentum as possible so that when you enter the sand and it pulls on your wheels the momentum can carry you through and hopefully you won’t have to get off your bike and walk. Keep your body loose and let your bike go where it wants to. The sand will feel like it is pulling the bike a bit, but let it go and try not to fight it. And don’t forget to keep pedaling!
6. What's the best way to get through a water stream if you're not sure how deep it is?
Getting through a stream of water similar to the sand. You should be in a middle gear, but be prepared to go into an easier gear if you feel like you start to get stuck. It is important to see what’s in the water and how deep it is. If you can’t tell then stop beforehand and pick up a rock and toss it in and that should give you a good indication. If you’ve decided you can ride through it use the same technique as the sand riverbed and stay loose. Stay seated and keep pedaling through the water and you should make it through just fine.
7. When starting up a long incline I stay seated, but when it gets too hard or too steep and I think I should stand up, it's usually too late. If I do stand up then I just spin out my rear wheel because I didn't have enough time to go to a harder gear. If I try to go to a harder gear as I stand, then I stall and have to step off. So how do you know in advance when to shift and stand before it's too late?
Well, unfortunately this answer comes in time and getting the feeling of shifting your bike and knowing what gears you are strong enough to push and which are too easy for you. When I am coming to a hill I can take one look at it and know how hard I am going to have to push or how easy of a gear I will have to be in. This is an experience thing, but you can do it. You just have to pay attention to the gears that you are in during your ride. Just keep a mental checklist of how many “clicks” you have made.
For instance at the beginning of the ride let’s say you got to a climb that wasn’t very big and you were in your middle ring in front and 5 gears down from the top in the rear. When you started climbing you shifted into an easier gear and you heard 3 “clicks”. And when you did that you did the climb perfectly.
Well, this next climb is steeper and a bit longer and you are tired because it is at the end of the ride. So you might need to be in your “granny” gear. Your “granny” gear is your smallest ring in the front and the biggest ring in the rear. That is the easiest gear you have on your bike. So prepare ahead of time as you see the hill coming and shift into that gear so that your are not struggling with too hard of a gear on the way up. Now if you put it in your “granny” gear and it ends up being too easy then you know for next time to try maybe your smallest ring in the front and maybe 2 clicks down from the biggest gear in the rear. It’s all trial and error, but just pay attention and you’ll get it.
I hope this Q & A session helped you and if not please write in and tell me and maybe I can explain it further.
Happy Trails!
Tara
Friday, 2/23/07 at 1:56 PM
by Kelli Poindexter
by Kelli Poindexter
It’s a New Year… Foster Your Cycling Passions
The weather is crisp and clear here in California. With proper attire, the cycling is beautiful. The turn of a new year prompts us all to forget the pitfalls of the past year, and embrace promising endeavors for the future. Cycling goals are the fun resolutions to make. What will you choose this year? Maybe to start cycling, commuting, maybe complete a century, dabble your feet in the racing game, or get stronger so that the hill that stopped you in your tracks last year won’t do it again. Road, mountain, cyclocross, recreational riding – there are so many options!
My goals are lofty this year. I’m going to experience racing for the first time, increase the number of centuries I participate in, expand our Women On Wheels program with Sara at Alameda Bicycle, and introduce more women to cycling through the Giant for Women program. My excitement for this season is unbridled.
The key in setting your goals is to keep it simple and clear. Build on what you’ve already accomplished and if you’re just starting out, welcome to a fun healthy way of living.
There are great resources out there for you to connect to the cycling world and find your passion. The first stop should be your local bike shop. They will not only help you out in finding the perfect bike, but should also have connections to local cycling groups. Many shops offer extensive literature sections with listings of rides and races. Often local riding clubs have websites that list their weekly rides and may have links to century ride information. If you are thinking about racing, check out the NCNCA website for Northern California and Nevada, and USA Cycling for national racing. For professional racing information, the internet is ideal for up-to-the-minute excitement. Velo News has a plethora of information on all the pro team changes for 2007.
Coast to coast it is winter out there and if you’re in the middle of our country, in recent weeks you’ve seen winter harder than any of us. Cold weather can dampen even the most passionate cyclist’s motivation. There are several ways to push through and keep up your strength and fitness. Trainers and rollers can be the key to staying on your bike. What’s so great about these devices? They utilize your own bike. Trainers mount to your rear axle and then adjust against your tire to allow use of all the gear ranges your bike offers. You can develop specific workouts for your goals. Rollers offer the same benefits and give you an even more realistic workout on your bike without weathering the harsh elements. However, rollers take quite a bit more skill and balance to use. The bike is not mounted to the device, so mounting and dismounting the bike requires practice.
If you’re not deterred by the elements and can’t stand the thought of staying in the house for your workouts, proper attire is the key. Update your wardrobe with specific winter pieces that will keep your core and leg muscles warm. There are several cycling apparel manufacturers who’ve developed great pieces specific for the weather in your area. Base layers, tights, long sleeve jerseys, warmers (head to toe), to name a few, can really make your ride more comfortable. Most winter apparel offers thicker and thermal fabrics. In Northern California, layering is the key. Your ride can start out at 30 degrees and finish at 60-65. Being able to remove layers for climbing or as the temperature elevates and put them back on for descents can make the difference between a one hour ride and a three to four hour ride. Check your local bike shop for new winter apparel and ask questions about the key features and benefits for the type of riding your doing.
Good luck in setting your goals for the year and staying strong through the remaining winter months.
The passion for cycling is contagious. I encourage you to foster yours and share it others this year.
-Kelli
My goals are lofty this year. I’m going to experience racing for the first time, increase the number of centuries I participate in, expand our Women On Wheels program with Sara at Alameda Bicycle, and introduce more women to cycling through the Giant for Women program. My excitement for this season is unbridled.
The key in setting your goals is to keep it simple and clear. Build on what you’ve already accomplished and if you’re just starting out, welcome to a fun healthy way of living.
There are great resources out there for you to connect to the cycling world and find your passion. The first stop should be your local bike shop. They will not only help you out in finding the perfect bike, but should also have connections to local cycling groups. Many shops offer extensive literature sections with listings of rides and races. Often local riding clubs have websites that list their weekly rides and may have links to century ride information. If you are thinking about racing, check out the NCNCA website for Northern California and Nevada, and USA Cycling for national racing. For professional racing information, the internet is ideal for up-to-the-minute excitement. Velo News has a plethora of information on all the pro team changes for 2007.
Coast to coast it is winter out there and if you’re in the middle of our country, in recent weeks you’ve seen winter harder than any of us. Cold weather can dampen even the most passionate cyclist’s motivation. There are several ways to push through and keep up your strength and fitness. Trainers and rollers can be the key to staying on your bike. What’s so great about these devices? They utilize your own bike. Trainers mount to your rear axle and then adjust against your tire to allow use of all the gear ranges your bike offers. You can develop specific workouts for your goals. Rollers offer the same benefits and give you an even more realistic workout on your bike without weathering the harsh elements. However, rollers take quite a bit more skill and balance to use. The bike is not mounted to the device, so mounting and dismounting the bike requires practice.
If you’re not deterred by the elements and can’t stand the thought of staying in the house for your workouts, proper attire is the key. Update your wardrobe with specific winter pieces that will keep your core and leg muscles warm. There are several cycling apparel manufacturers who’ve developed great pieces specific for the weather in your area. Base layers, tights, long sleeve jerseys, warmers (head to toe), to name a few, can really make your ride more comfortable. Most winter apparel offers thicker and thermal fabrics. In Northern California, layering is the key. Your ride can start out at 30 degrees and finish at 60-65. Being able to remove layers for climbing or as the temperature elevates and put them back on for descents can make the difference between a one hour ride and a three to four hour ride. Check your local bike shop for new winter apparel and ask questions about the key features and benefits for the type of riding your doing.
Good luck in setting your goals for the year and staying strong through the remaining winter months.
The passion for cycling is contagious. I encourage you to foster yours and share it others this year.
-Kelli
Tuesday, 2/6/07 at 2:23 PM
by Jenny Skorcz
by Jenny Skorcz
Seasonal Fitness
The weather outside is certainly frightful. As the sun sinks into a sky dense with pastel pink and grey, the temperature begins to drop from teens to single digits – not the kind of weather that inspires outdoor activity. Come April, I will be pedaling over mountains in Bhutan and have no choice to find ways to stay fit. Come hell or high water (or snow and freezing temps, as is my case) self-discipline and the strong desire not to come across as a slug to the clients I guide helps strengthen my resolve. Here are a few ways you too can remain physically active through the cold, dark months of winter.
For those of you who have a gym membership, there are a number of machines designed to aid the user in maintaining cardiovascular fitness. Many of these machines are equipped with some kind of platform for holding a magazine or book, a feature, I suppose, that is meant to keep your mind off the fact that you are not going anywhere. If you really plan to get or stay fit using aerobic machines, leave the reading material behind (because if you are not sweating all over the pages you are not working hard enough anyway). If riding a bicycle is your primary activity in spring and summer, try some machines that work different muscles. Instead of taking a spinning class, learn how to use the cross-country ski machine. Skiing works your hamstrings, low back, and arms – all parts of the body that don’t get a full workout from cycling. Spend 20 minutes twice a week on the elliptical trainer, but move your feet as if you were walking backwards to switch up the muscles used. Hire a personal trainer to teach you how to properly use the rowing machine – a clean, long stroke is the key to avoiding injury. Rowing at low resistance for 20 minutes is incredibly tough and highly aerobic; balance a row with time on the ski machine for a full-body work out. Of course, always leave yourself plenty of time to stretch afterwards.
Personally, I can’t stand the gym. Growing up in the pre-globally warmed Midwest seasoned me for cold temperature outdoor activity. As long as the air temperature remains above freezing, I will get out for a run, or find a local trail where I can get in an hour-long power hike. Afterwards, I will spend anywhere from 30-60 minutes doing Pilates and finish with stretching my legs and back. I don’t like cycling at these temperatures, primarily because my fingers and toes freeze too quickly and I spend most of the ride thinking about how miserable I feel. Instead I ride indoors, my road bike hooked by the back wheel to a wind trainer. Since I cannot stand to be on the wind trainer for more than 40 minutes, I set my lap watch for 10 minutes of warm-up pedaling, followed by a series of 1 and 2-minute intervals. I pedal as fast as I can for one minute, then easy for one minute. I repeat this 5 times, then increase my fast pedaling to 2 minutes with a minute rest for five repetitions, and finally return to one minute on and one off. Then, I cool down for 10 minutes. The time passes quickly once I get into the interval phase – I am barely rested before I begin the next one.
Swimming is phenomenal aerobic activity, as it works the heart and lungs as well as most of the muscle groups in the body. Most indoor community pools offer lessons for adults, in case you are not comfortable putting your face in the water in between gasps for breath. If you are in decent shape, skip the water aerobics and go for 30 minutes of lap swimming. I usually alternate with laps of backstroke and breaststroke after 10-15 minutes of freestyle warm-up laps. Then I spend some time going back and forth in the pool hanging on to a kick board. I don’t always use a board; I may suspend myself on my back using my torso muscles, arms outstretched in front of me, kicking my body from pool end to pool end – this really keeps my heart rate high. I finish with one killer, all-out freestyle lap when I imagine myself racing for the Olympic gold medal. The finishing touch is a 10-minute soak in the bubbling hot tub.
There are many ways a person can remain fit through the worst of winters; the point is to dig deep into your self-discipline and stay active. Sleep in when you can, build a fire in the hearth and enjoy a mug of hot cocoa or tea. Skip the high-calorie comfort foods. Try baked squash or pumpkin soup, make a spinach salad but warm the dressing, and use olive oil on your bread rather than butter. Your transition into spring will feel silky smooth without ten pounds of winter weight to shed.
Best regards,
Jenny
For those of you who have a gym membership, there are a number of machines designed to aid the user in maintaining cardiovascular fitness. Many of these machines are equipped with some kind of platform for holding a magazine or book, a feature, I suppose, that is meant to keep your mind off the fact that you are not going anywhere. If you really plan to get or stay fit using aerobic machines, leave the reading material behind (because if you are not sweating all over the pages you are not working hard enough anyway). If riding a bicycle is your primary activity in spring and summer, try some machines that work different muscles. Instead of taking a spinning class, learn how to use the cross-country ski machine. Skiing works your hamstrings, low back, and arms – all parts of the body that don’t get a full workout from cycling. Spend 20 minutes twice a week on the elliptical trainer, but move your feet as if you were walking backwards to switch up the muscles used. Hire a personal trainer to teach you how to properly use the rowing machine – a clean, long stroke is the key to avoiding injury. Rowing at low resistance for 20 minutes is incredibly tough and highly aerobic; balance a row with time on the ski machine for a full-body work out. Of course, always leave yourself plenty of time to stretch afterwards.
Personally, I can’t stand the gym. Growing up in the pre-globally warmed Midwest seasoned me for cold temperature outdoor activity. As long as the air temperature remains above freezing, I will get out for a run, or find a local trail where I can get in an hour-long power hike. Afterwards, I will spend anywhere from 30-60 minutes doing Pilates and finish with stretching my legs and back. I don’t like cycling at these temperatures, primarily because my fingers and toes freeze too quickly and I spend most of the ride thinking about how miserable I feel. Instead I ride indoors, my road bike hooked by the back wheel to a wind trainer. Since I cannot stand to be on the wind trainer for more than 40 minutes, I set my lap watch for 10 minutes of warm-up pedaling, followed by a series of 1 and 2-minute intervals. I pedal as fast as I can for one minute, then easy for one minute. I repeat this 5 times, then increase my fast pedaling to 2 minutes with a minute rest for five repetitions, and finally return to one minute on and one off. Then, I cool down for 10 minutes. The time passes quickly once I get into the interval phase – I am barely rested before I begin the next one.
Swimming is phenomenal aerobic activity, as it works the heart and lungs as well as most of the muscle groups in the body. Most indoor community pools offer lessons for adults, in case you are not comfortable putting your face in the water in between gasps for breath. If you are in decent shape, skip the water aerobics and go for 30 minutes of lap swimming. I usually alternate with laps of backstroke and breaststroke after 10-15 minutes of freestyle warm-up laps. Then I spend some time going back and forth in the pool hanging on to a kick board. I don’t always use a board; I may suspend myself on my back using my torso muscles, arms outstretched in front of me, kicking my body from pool end to pool end – this really keeps my heart rate high. I finish with one killer, all-out freestyle lap when I imagine myself racing for the Olympic gold medal. The finishing touch is a 10-minute soak in the bubbling hot tub.
There are many ways a person can remain fit through the worst of winters; the point is to dig deep into your self-discipline and stay active. Sleep in when you can, build a fire in the hearth and enjoy a mug of hot cocoa or tea. Skip the high-calorie comfort foods. Try baked squash or pumpkin soup, make a spinach salad but warm the dressing, and use olive oil on your bread rather than butter. Your transition into spring will feel silky smooth without ten pounds of winter weight to shed.
Best regards,
Jenny
Thursday, 1/25/07 at 5:36 PM
by Deanne Wilson
by Deanne Wilson
More praise for the OCR W!
This time the Composite model steals the show. Reviewed in Bicycling magazine’s March 2007 issue, the OCR Composite W is the only women’s bike included in the gear guide covering carbon road bikes. Loren Mooney writes, “Since 1999 this magazine’s testers have reviewed nearly a dozen Giant OCRs, so we know they work well. And yet, there’s something about this cream-and-carbon looker that excited us anew, like the surprise of seeing an old friend who has lost weight.” And the compliments keep coming: “an ideal mate for centuries or anytime you want speed, but without a backache” and “this bike is pretty, and its spec is sharp too”.
All the bikes in the OCR series deliver equal parts performance and forgiving positioning for all-day comfort perfectly matched to nimble handling. Find your match in the Bike Finder of giantforwomen.com.
All the bikes in the OCR series deliver equal parts performance and forgiving positioning for all-day comfort perfectly matched to nimble handling. Find your match in the Bike Finder of giantforwomen.com.
Monday, 1/22/07 at 12:09 PM
by Sara Jarrell
by Sara Jarrell
Winter Riding?
The big question, the one that comes up every winter, you know the one, think hard, most of us have tried to block it out…
How am I going to ride in this foul weather?
Well I am here to tell you that it is possible. Depending on how foul the weather is in your location you may have to invest in a trainer or a gym membership or it could be that you need to invest in some warmer biking clothes, meatier tires, or maybe you need to try cyclocross racing!
This year I decided to try my hand at cyclocross racing as a way to have some fun and stay in shape during the winter season. Cyclocross is a hybrid of road racing and mountain bike racing requiring skillful handling of the bike, strength and speed. The bikes used in cyclocross races are road bikes with drop bars, knobby tires, and cantilever or disc type brakes to accommodate the larger tire size and increase braking power. Mountain bikes are allowed in cyclocross races as long as the handlebars or any handlebar attachments are not facing forward. Race circuits are a mile or two long and include some paved sections, dirt sections, and barriers. Barriers are obstacles about 16 inches in height that require one to dismount from their bike and hop over or bunny hop if you are so skilled. Other impediments include super steep climbs, sand, mud, rocks, roots, ice, and snow that often require you to dismount and carry your bike. Race length is determined by time, most of the women’s races are anywhere from 30 to 50 minutes long.
Sounds like fun huh? Well despite the difficulty and the grueling nature of cyclocross it is a ton of fun! I participated in three races this year and hope to catch a couple more after the holidays. Cyclocross keeps you on your toes, there is not a second in a race when you can ease up or take a breather. It is an all out effort from start to finish. My first race was a good introduction-- the course was plenty difficult but the weather was pleasant making some obstacles less of an issue. A couple of things that came to my attention during this race was that this type of racing requires one to be in tip top shape and that I needed to practice dismounting and remounting my bike and hopping over barriers. So with a little guidance from a friend and a couple of cyclocross books I practiced. In spite of muddier and colder racing conditions at my second race my practice paid off, I was able to tackle barriers with greater confidence. My confidence continued to grow with practice and my third race was a bit better than the last. I am hopeful that this streak of small improvements continues to grow and holds strong through the rest of this cross season and on to future seasons.
Racing cyclocross has been a goal of mine for years now and I always got a case of the wet feet when the season came around – “ Oh, that is too hard” or “I don’t have the proper equipment” or “I can’t ride in that weather”. It is easy to talk ourselves out of doing something that is out of our comfort zone but in those moments when we prevail and meet our goals it feels great. So I will end this with a challenge for all of those women out there to try something they never thought they would do on their bike for the New Year. Downhill anyone?
See you on the course,
Sara
How am I going to ride in this foul weather?
Well I am here to tell you that it is possible. Depending on how foul the weather is in your location you may have to invest in a trainer or a gym membership or it could be that you need to invest in some warmer biking clothes, meatier tires, or maybe you need to try cyclocross racing!
This year I decided to try my hand at cyclocross racing as a way to have some fun and stay in shape during the winter season. Cyclocross is a hybrid of road racing and mountain bike racing requiring skillful handling of the bike, strength and speed. The bikes used in cyclocross races are road bikes with drop bars, knobby tires, and cantilever or disc type brakes to accommodate the larger tire size and increase braking power. Mountain bikes are allowed in cyclocross races as long as the handlebars or any handlebar attachments are not facing forward. Race circuits are a mile or two long and include some paved sections, dirt sections, and barriers. Barriers are obstacles about 16 inches in height that require one to dismount from their bike and hop over or bunny hop if you are so skilled. Other impediments include super steep climbs, sand, mud, rocks, roots, ice, and snow that often require you to dismount and carry your bike. Race length is determined by time, most of the women’s races are anywhere from 30 to 50 minutes long.
Sounds like fun huh? Well despite the difficulty and the grueling nature of cyclocross it is a ton of fun! I participated in three races this year and hope to catch a couple more after the holidays. Cyclocross keeps you on your toes, there is not a second in a race when you can ease up or take a breather. It is an all out effort from start to finish. My first race was a good introduction-- the course was plenty difficult but the weather was pleasant making some obstacles less of an issue. A couple of things that came to my attention during this race was that this type of racing requires one to be in tip top shape and that I needed to practice dismounting and remounting my bike and hopping over barriers. So with a little guidance from a friend and a couple of cyclocross books I practiced. In spite of muddier and colder racing conditions at my second race my practice paid off, I was able to tackle barriers with greater confidence. My confidence continued to grow with practice and my third race was a bit better than the last. I am hopeful that this streak of small improvements continues to grow and holds strong through the rest of this cross season and on to future seasons.
Racing cyclocross has been a goal of mine for years now and I always got a case of the wet feet when the season came around – “ Oh, that is too hard” or “I don’t have the proper equipment” or “I can’t ride in that weather”. It is easy to talk ourselves out of doing something that is out of our comfort zone but in those moments when we prevail and meet our goals it feels great. So I will end this with a challenge for all of those women out there to try something they never thought they would do on their bike for the New Year. Downhill anyone?
See you on the course,
Sara
Wednesday, 1/3/07 at 4:59 PM
by Tara Llanes
by Tara Llanes
Eating for a ride...
I get quite a few people at the races and on the trails that ask me about my diet, and what I eat throughout the day. And I tell them that it depends on what type of ride or race I’m doing.
Now everyone is different. I’ve got friends that don’t even eat breakfast before we head out for a 3-hour mtb ride. Just a cup ‘a Joe and it’s out the doh! But there is absolutely no way that I could do that and I wouldn’t recommend it. I know I would be cranky within the first 10 minutes! Here are a few tips for your day in the saddle.
45 minutes to 1-hour moderate ride:
On a ride like this you might not stress your system quite as much. For instance, when I go on a ride with a friend of mine she’s just a notch below me when it comes to fitness. If she wears her heart-rate monitor and on an hour-long ride burns 800 calories that means I burned about 300-400 calories. So she may need more for breakfast that morning. In this case I could have just a couple pieces of wheat toast and it would more than likely do the trick. But for her she might need a good bowl of shredded wheat cereal that is a bit more filling. And always drink either water or an energy drink throughout the ride. Just don’t forget to drink it!! I’ve seen people bring a water bottle and not even drink a quarter of it.
2-4 hour ride:
There is always a basic staple for me when it comes to breakfast: oatmeal. Oatmeal is the perfect slow-burning carbohydrate that sticks to my insides. For me it was important to find oatmeal that was multi-grain. I used to eat the regular Quaker Oats stuff, but found that I was hungry 20 minutes after I ate it. Now I eat 10-grain oatmeal and that works for me. I usually put some blueberries and honey in it to spice it up a bit. I also have some orange juice and of course, my coffee.
For a ride this length it is important to bring food to snack on so that you don’t bonk. Energy bars are a good choice, but sometimes I like to just eat real food. I’ll bring a banana, a bagel, or a PB&J depending on how hard we’re going to go. Gels are also a good way to replenish your systems and keep your glycogen stores up. If you’re in a pinch jelly beans work good also.
Post-ride you should try to eat within 10-15 minutes and have some sort of carbohydrate/protein mixture. I’d say 80% carb and 20% protein. You need carbohydrates to replenish your glycogen and cut down on muscle soreness.
Race:
Sometimes the morning of a race it can be difficult to eat. You’re nervous and the anticipation is driving you nuts. But you HAVE to eat a good breakfast or else you are already hurting yourself and you might as well stay in bed.
Multi-grain pancakes are always a good choice. Just try not to drown them in Mrs. Butterworth’s! Yup, pancakes, juice, and a large glass of water. If you wanted to throw in an egg or two that would be okay as well. I tend to just go with straight carbs before a race. They usually sit well with your stomach whereas a more protein-filled breakfast such as eggs takes more energy to break down. You want to go as easy on your stomach as possible.
During race day I would normally have a ham or turkey sandwich on whole wheat bread. And I would usually have some fruit as well. However we always seemed to have some kind of chocolate cookie in the truck and if there were any left they were all mine. Fat chance though with 2 cross-country riders on the team and 2 mechanics!
Make sure you get enough, but do not stuff yourself. You don’t want to be in a food coma when you get to the starting line. I would normally eat lunch about an hour before I raced. That way it had time to settle and I didn’t feel like I was going to run for the nearest bush. And then about 15-20 minutes before my start I would use some sort of gel for that last minute boost.
After my race I would immediately have a recovery drink. You may have to try a few different brands to find one that works best for you. I would have a full bottle as I spun down on a stationary trainer to help my legs recover.
Then I’d try to eat dinner a bit early like around 6pm or so and again have a mixture of carbohydrates and protein for dinner. Either pasta with chicken in it or maybe a chicken burrito. Nothing too greasy or filled with cheese. And of course I might treat myself to a little dessert, but that usually depended on how I did that day.
So these are just some basics in case you are just starting out or if you just needed a refresher course. I’m not a nutritionist or a coach, but I’ve raced long enough to know what you should put into your body to get the best results.
Don't bonk!
Tara
Now everyone is different. I’ve got friends that don’t even eat breakfast before we head out for a 3-hour mtb ride. Just a cup ‘a Joe and it’s out the doh! But there is absolutely no way that I could do that and I wouldn’t recommend it. I know I would be cranky within the first 10 minutes! Here are a few tips for your day in the saddle.
45 minutes to 1-hour moderate ride:
On a ride like this you might not stress your system quite as much. For instance, when I go on a ride with a friend of mine she’s just a notch below me when it comes to fitness. If she wears her heart-rate monitor and on an hour-long ride burns 800 calories that means I burned about 300-400 calories. So she may need more for breakfast that morning. In this case I could have just a couple pieces of wheat toast and it would more than likely do the trick. But for her she might need a good bowl of shredded wheat cereal that is a bit more filling. And always drink either water or an energy drink throughout the ride. Just don’t forget to drink it!! I’ve seen people bring a water bottle and not even drink a quarter of it.
2-4 hour ride:
There is always a basic staple for me when it comes to breakfast: oatmeal. Oatmeal is the perfect slow-burning carbohydrate that sticks to my insides. For me it was important to find oatmeal that was multi-grain. I used to eat the regular Quaker Oats stuff, but found that I was hungry 20 minutes after I ate it. Now I eat 10-grain oatmeal and that works for me. I usually put some blueberries and honey in it to spice it up a bit. I also have some orange juice and of course, my coffee.
For a ride this length it is important to bring food to snack on so that you don’t bonk. Energy bars are a good choice, but sometimes I like to just eat real food. I’ll bring a banana, a bagel, or a PB&J depending on how hard we’re going to go. Gels are also a good way to replenish your systems and keep your glycogen stores up. If you’re in a pinch jelly beans work good also.
Post-ride you should try to eat within 10-15 minutes and have some sort of carbohydrate/protein mixture. I’d say 80% carb and 20% protein. You need carbohydrates to replenish your glycogen and cut down on muscle soreness.
Race:
Sometimes the morning of a race it can be difficult to eat. You’re nervous and the anticipation is driving you nuts. But you HAVE to eat a good breakfast or else you are already hurting yourself and you might as well stay in bed.
Multi-grain pancakes are always a good choice. Just try not to drown them in Mrs. Butterworth’s! Yup, pancakes, juice, and a large glass of water. If you wanted to throw in an egg or two that would be okay as well. I tend to just go with straight carbs before a race. They usually sit well with your stomach whereas a more protein-filled breakfast such as eggs takes more energy to break down. You want to go as easy on your stomach as possible.
During race day I would normally have a ham or turkey sandwich on whole wheat bread. And I would usually have some fruit as well. However we always seemed to have some kind of chocolate cookie in the truck and if there were any left they were all mine. Fat chance though with 2 cross-country riders on the team and 2 mechanics!
Make sure you get enough, but do not stuff yourself. You don’t want to be in a food coma when you get to the starting line. I would normally eat lunch about an hour before I raced. That way it had time to settle and I didn’t feel like I was going to run for the nearest bush. And then about 15-20 minutes before my start I would use some sort of gel for that last minute boost.
After my race I would immediately have a recovery drink. You may have to try a few different brands to find one that works best for you. I would have a full bottle as I spun down on a stationary trainer to help my legs recover.
Then I’d try to eat dinner a bit early like around 6pm or so and again have a mixture of carbohydrates and protein for dinner. Either pasta with chicken in it or maybe a chicken burrito. Nothing too greasy or filled with cheese. And of course I might treat myself to a little dessert, but that usually depended on how I did that day.
So these are just some basics in case you are just starting out or if you just needed a refresher course. I’m not a nutritionist or a coach, but I’ve raced long enough to know what you should put into your body to get the best results.
Don't bonk!
Tara
Thursday, 12/21/06 at 1:03 PM
by Deanne Wilson
by Deanne Wilson
Giant's OCR 1 W praised in National Geographic Adventure!!
The only bike company included, Giant was pleased to see our women's OCR 1 named in their January "Best Of" edition. It is the pick of the year in the bike category and received special attention for its geometry, component spec, and overall value. National Geographic Adventure states, "Really good women's bikes are hard to find, and none can be found for the steal of a price of the OCR 1 W."
Thursday, 12/14/06 at 2:19 PM
by Kelli Poindexter
by Kelli Poindexter
Saddle Sores… They're not pretty, but
the more you ride; odds are that you will experience at least one, probably more. If you’ve already experienced the ugly discomfort of a saddle sore, you know what I’m talking about. Having a recent bout myself, I was motivated to shed some light on the subject and share it with you. I’d like to break it down like this: What are saddle sores? What causes them? How to prevent and treat them?
What are saddle sores? There are basically two types of saddle sores: those caused from ingrown hairs and boils. Ingrown hairs can cause bacterial infections, which may develop into a pus-filled sore. This type of saddle sore will usually heal up on its own. However, continued rubbing may cause skin ulceration where a lesion may form. Boils, on the other hand, can become large, hard, and hurt a lot. These may appear deeper under the skin.
Two other notable conditions may develop from riding a bike, chafing and a sore butt. Chafing is caused by constant rubbing from normal cycling motion. When your rear gets sore the flesh becomes red and irritated. Depending on the length of time in the saddle, you may experience some of both of these on every ride. The irritation usually subsides after an hour or so off the bike. Bike fit can be important in reducing the irritation you experience each ride. Make sure your saddle is level and centered and appropriate for your riding style and body geometry. Your local shop can help you find a saddle that works for you, especially if you are experiencing pain or discomfort.
Why do saddle sores happen? Pressure and rubbing. It is important to wear lycra cycling shorts with a good chamois to reduce pressure and rubbing. Look for a chamois with few seams. The more seams there are in your chamois the more risk there is of irritation. Cycling shorts are intended to NOT be worn with underwear. Underwear seams will wreak havoc on your skin.
How do you prevent and treat saddle sores? I’ve already mentioned a couple ways to prevent saddle sores, namely proper saddle and saddle adjustment, and cycling shorts with a good chamois. Another qualification of a good chamois is one that has an antimicrobial treatment. Using a chamois conditioner while you ride will help to reduce pressure and rubbing. There are lots of different options on the market. It will take trying them out to find one that works best for you. Always wear clean cycling shorts and change your clothes immediately after your ride. Antibacterial ointments can help to relieve chafed and sore areas. Shaving or waxing can help to prevent ingrown hairs. A ritual combination of these last two methods saved me during the AIDS Lifecycle 4 ride from San Francisco to L.A. Cyclists that ride 100+ miles/day for five or more days are at higher risk for saddle sores.
The best treatment is to stay off the bike when you notice a saddle sore develop. Keep the area clean and DRY. If you develop a lesion, seek medical attention.
On the bright side, the more you ride, the more you condition your skin and the less likely you are to have problems with saddle sores.
Happy riding!
-Kelli & Sara
What are saddle sores? There are basically two types of saddle sores: those caused from ingrown hairs and boils. Ingrown hairs can cause bacterial infections, which may develop into a pus-filled sore. This type of saddle sore will usually heal up on its own. However, continued rubbing may cause skin ulceration where a lesion may form. Boils, on the other hand, can become large, hard, and hurt a lot. These may appear deeper under the skin.
Two other notable conditions may develop from riding a bike, chafing and a sore butt. Chafing is caused by constant rubbing from normal cycling motion. When your rear gets sore the flesh becomes red and irritated. Depending on the length of time in the saddle, you may experience some of both of these on every ride. The irritation usually subsides after an hour or so off the bike. Bike fit can be important in reducing the irritation you experience each ride. Make sure your saddle is level and centered and appropriate for your riding style and body geometry. Your local shop can help you find a saddle that works for you, especially if you are experiencing pain or discomfort.
Why do saddle sores happen? Pressure and rubbing. It is important to wear lycra cycling shorts with a good chamois to reduce pressure and rubbing. Look for a chamois with few seams. The more seams there are in your chamois the more risk there is of irritation. Cycling shorts are intended to NOT be worn with underwear. Underwear seams will wreak havoc on your skin.
How do you prevent and treat saddle sores? I’ve already mentioned a couple ways to prevent saddle sores, namely proper saddle and saddle adjustment, and cycling shorts with a good chamois. Another qualification of a good chamois is one that has an antimicrobial treatment. Using a chamois conditioner while you ride will help to reduce pressure and rubbing. There are lots of different options on the market. It will take trying them out to find one that works best for you. Always wear clean cycling shorts and change your clothes immediately after your ride. Antibacterial ointments can help to relieve chafed and sore areas. Shaving or waxing can help to prevent ingrown hairs. A ritual combination of these last two methods saved me during the AIDS Lifecycle 4 ride from San Francisco to L.A. Cyclists that ride 100+ miles/day for five or more days are at higher risk for saddle sores.
The best treatment is to stay off the bike when you notice a saddle sore develop. Keep the area clean and DRY. If you develop a lesion, seek medical attention.
On the bright side, the more you ride, the more you condition your skin and the less likely you are to have problems with saddle sores.
Happy riding!
-Kelli & Sara
Monday, 12/4/06 at 1:54 PM
by Deanne Wilson
by Deanne Wilson
Two Minute Tip... The Great Indoors (All about trainers)
Maybe you’re already suffering from cycling withdrawal or maybe you just want to stay active through the winter without resorting to the creaky stationary bike in the gym or maybe it’s just too COLD to go outside—whatever your motivation, an indoor trainer keeps you on your bike even if there’s a blizzard happening!
But how does one decipher the world of trainers and their accessories? What do you really need to get started? Have no fear, the Two Minute Tip is here!
Choosing a trainer is pretty easy. The basic mechanics are the same: indoor trainers are constructed to stabilize your bike and provide resistance as you pedal. They differ in the method of stabilization, amount and method of resistance (wind, magnetic, and fluid), and whether they offer additional features, for example the ability to fold for storage. You want to make sure that the model you choose is going to work well for your needs.
In terms of costs, a great trainer can be had for anywhere from $150 to $400. The method of resistance largely determines the cost, with fluid being the most expensive. Fluid trainers are also the quietest and have the most realistic road feel. These types of trainers don’t have any resistance control—to make pedaling harder or easier, just shift gears as you normally would.
Magnetic trainers are a good choice for beginners since they are less expensive than fluid systems, but not as noisy as wind trainers. Most magnetic trainers come with a bar-mounted shifter, for manual adjustment.
Assembling a trainer is not very complicated and most trainers don’t require any tools for setup. Putting it together simply requires some skill with mastering vague instructions and some small pieces, but if you can put Ikea furniture together, you can definitely set this up. Once you’ve navigated those waters and your bike is securely attached, climb on and spin!
Accessories can make your training session more enjoyable and reduce any problems related to skid marks or puddles of sweat on the floor. There are anti-skid floor mats, terry cloth sweat-stoppers, remote shifters, and storage bags designed to accommodate a folded trainer. You’ll definitely need a riser block to bring your front wheel level with the rear, but many a woman has made do with a phone book or old textbooks for elevation. The true masochists among us buy climbing blocks which raise the front wheel higher than the rear to simulate uphill climbs.
All that’s left is to pop in a DVD or turn on your favorite show and pedal!
Happy (indoor) riding!
Giant for Women
But how does one decipher the world of trainers and their accessories? What do you really need to get started? Have no fear, the Two Minute Tip is here!
Choosing a trainer is pretty easy. The basic mechanics are the same: indoor trainers are constructed to stabilize your bike and provide resistance as you pedal. They differ in the method of stabilization, amount and method of resistance (wind, magnetic, and fluid), and whether they offer additional features, for example the ability to fold for storage. You want to make sure that the model you choose is going to work well for your needs.
In terms of costs, a great trainer can be had for anywhere from $150 to $400. The method of resistance largely determines the cost, with fluid being the most expensive. Fluid trainers are also the quietest and have the most realistic road feel. These types of trainers don’t have any resistance control—to make pedaling harder or easier, just shift gears as you normally would.
Magnetic trainers are a good choice for beginners since they are less expensive than fluid systems, but not as noisy as wind trainers. Most magnetic trainers come with a bar-mounted shifter, for manual adjustment.
Assembling a trainer is not very complicated and most trainers don’t require any tools for setup. Putting it together simply requires some skill with mastering vague instructions and some small pieces, but if you can put Ikea furniture together, you can definitely set this up. Once you’ve navigated those waters and your bike is securely attached, climb on and spin!
Accessories can make your training session more enjoyable and reduce any problems related to skid marks or puddles of sweat on the floor. There are anti-skid floor mats, terry cloth sweat-stoppers, remote shifters, and storage bags designed to accommodate a folded trainer. You’ll definitely need a riser block to bring your front wheel level with the rear, but many a woman has made do with a phone book or old textbooks for elevation. The true masochists among us buy climbing blocks which raise the front wheel higher than the rear to simulate uphill climbs.
All that’s left is to pop in a DVD or turn on your favorite show and pedal!
Happy (indoor) riding!
Giant for Women
Monday, 11/27/06 at 1:22 PM
by Mari Holden
by Mari Holden
Tour de Pink!
Last month I attended the Tour de Pink. This was a fundraiser for the Young Survivor Coalition. The YSC is a group that specializes in patient advocacy for women who were diagnosed with breast cancer under the age of 40. Breast cancer in this age group tends to be more aggressive, and there is less support for these women. The YSC helps these women get through all stages of their treatment and recovery. I found the organization to be an amazing group of women.
The Tour de Pink was sponsored by HERSHEY! Talk about a great sponsor! Hershey had made pink Kisses, pink York Peppermint Patties, and a pink Special Dark Chocolate in honor of Breast Cancer awareness month. They also donated $250,000 to the YSC. Let’s just say that I got my fill of chocolate that week if that could ever be possible!
The ride itself was 4 days. We started in New York City. The big kick off was in Times Square. We went to the press event and then took a ferry to New Jersey where we actually started the ride. I had been looking forward to spending a few days on my bike, but the morning of the start, it was raining and freezing. I couldn’t believe that I was heading out in a driving rainstorm with 50 of my new friends for 75 miles! I was one of the lucky ones… I have all the right gear for the weather. I was super impressed with the people in our group, because a lot of them are just learning how to ride, and they were such troopers. They just bundled up and off they went. There was hardly a complaint. There were a lot of survivors in the group, and their friends, so I guess that after what they have been through a little rain is no big deal.
The ride was really well supported. We had follow cars with spare wheels and mechanics, and we had great well-stocked rest stations every 10-15 miles. We didn’t always stay together as a big group, so people were finishing the ride at all different times. It was always amazing to see how happy people were to finish the day. There were lots of high fives and smiles.
The last day was the ride into Hershey, Pennsylvania. We all rode into town as one big group. My favorite part was the smell as we came close to the factories. It was right out of Charlie and the Chocolate Factory. You could smell the chocolate and I kept thinking that this was like my fantasy land!
There was a big reception at the finish. I was really proud that Hershey donated an extra $5000 to the YSC in my name. It made me feel really good. I am looking forward to the next ride…
Best regards,
Mari
Admin: We'll keep you posted with details of the next Tour de Pink-- we'll be getting involved and we'd love to see you on the Tour too!!
The Tour de Pink was sponsored by HERSHEY! Talk about a great sponsor! Hershey had made pink Kisses, pink York Peppermint Patties, and a pink Special Dark Chocolate in honor of Breast Cancer awareness month. They also donated $250,000 to the YSC. Let’s just say that I got my fill of chocolate that week if that could ever be possible!
The ride itself was 4 days. We started in New York City. The big kick off was in Times Square. We went to the press event and then took a ferry to New Jersey where we actually started the ride. I had been looking forward to spending a few days on my bike, but the morning of the start, it was raining and freezing. I couldn’t believe that I was heading out in a driving rainstorm with 50 of my new friends for 75 miles! I was one of the lucky ones… I have all the right gear for the weather. I was super impressed with the people in our group, because a lot of them are just learning how to ride, and they were such troopers. They just bundled up and off they went. There was hardly a complaint. There were a lot of survivors in the group, and their friends, so I guess that after what they have been through a little rain is no big deal.
The ride was really well supported. We had follow cars with spare wheels and mechanics, and we had great well-stocked rest stations every 10-15 miles. We didn’t always stay together as a big group, so people were finishing the ride at all different times. It was always amazing to see how happy people were to finish the day. There were lots of high fives and smiles.
The last day was the ride into Hershey, Pennsylvania. We all rode into town as one big group. My favorite part was the smell as we came close to the factories. It was right out of Charlie and the Chocolate Factory. You could smell the chocolate and I kept thinking that this was like my fantasy land!
There was a big reception at the finish. I was really proud that Hershey donated an extra $5000 to the YSC in my name. It made me feel really good. I am looking forward to the next ride…
Best regards,
Mari
Admin: We'll keep you posted with details of the next Tour de Pink-- we'll be getting involved and we'd love to see you on the Tour too!!
Monday, 11/20/06 at 10:53 AM
by Diane Shindler
by Diane Shindler
How to Organize a Riding Group
When I received my new Giant bicycle two years ago, I knew that for me to meet my personal health goals using the bike I would need support, so I called a neighbor who had a bike rusting away in her garage and from there our riding group grew. We initially could barely ride two miles before we had to stop for our morning coffee, but two years later we are still riding four times per week and we now ride more than fifteen miles per day.
There are many advantages to organizing your own cycling group. Not only will you get to pick the group’s pace and routes, but you’ll also meet new people who ride at your level, which will expand your pool of riding partners. Plus, you’ll be more motivated to ride yourself if you know there are other cyclists waiting to ride with you.
There are several things you need to think about before you organize your first group ride. What type of riding will you be doing, will it be on the road or on the trail? You’ll want to carefully consider the choice of days and the timing of the rides to be convenient not only for yourself, but also for the type of cyclists you would like to ride with. Seasons change and so does the weather, so be sure your group knows what type of weather conditions will postpone or cancel a ride.
You’ll need to consider the pace and distance of the rides you’ll be planning as well as the terrain. Will your rides be mostly on the flat, include rolling hills or be off-road? Will you include a stop for refreshments in the middle or at the end of the ride? These are some of the important things potential members will need to know.
When you select a starting point for your rides consider locations that are easy to get to and have ample parking. A restroom for changing or potty breaks is also a plus. The members of my group all cycle to the starting point, so we picked a spot that is pretty central to all of us.
Your local bike shop is a great resource for maps of bike routes in your area. Be sure to pre-ride or at least pre-drive the routes before the group rides so you know the road conditions as well as the mileage and best locations for restroom, lunch or coffee shop stops. Your bike shop can also be a great place to recruit new riders for your group, so ask if you can post a flyer outlining the details of your rides.
The ladies in my cycling group have not only motivated me to continue cycling, but they’ve also become my closest friends. Together we have all improved our health, gotten stronger, lost weight and soon we’ll be leaving our bikes at home and traveling together on our second ladies cruise!
Regards,
Diane
There are many advantages to organizing your own cycling group. Not only will you get to pick the group’s pace and routes, but you’ll also meet new people who ride at your level, which will expand your pool of riding partners. Plus, you’ll be more motivated to ride yourself if you know there are other cyclists waiting to ride with you.
There are several things you need to think about before you organize your first group ride. What type of riding will you be doing, will it be on the road or on the trail? You’ll want to carefully consider the choice of days and the timing of the rides to be convenient not only for yourself, but also for the type of cyclists you would like to ride with. Seasons change and so does the weather, so be sure your group knows what type of weather conditions will postpone or cancel a ride.
You’ll need to consider the pace and distance of the rides you’ll be planning as well as the terrain. Will your rides be mostly on the flat, include rolling hills or be off-road? Will you include a stop for refreshments in the middle or at the end of the ride? These are some of the important things potential members will need to know.
When you select a starting point for your rides consider locations that are easy to get to and have ample parking. A restroom for changing or potty breaks is also a plus. The members of my group all cycle to the starting point, so we picked a spot that is pretty central to all of us.
Your local bike shop is a great resource for maps of bike routes in your area. Be sure to pre-ride or at least pre-drive the routes before the group rides so you know the road conditions as well as the mileage and best locations for restroom, lunch or coffee shop stops. Your bike shop can also be a great place to recruit new riders for your group, so ask if you can post a flyer outlining the details of your rides.
The ladies in my cycling group have not only motivated me to continue cycling, but they’ve also become my closest friends. Together we have all improved our health, gotten stronger, lost weight and soon we’ll be leaving our bikes at home and traveling together on our second ladies cruise!
Regards,
Diane
Thursday, 11/9/06 at 11:16 AM
by Jenny Skorcz
by Jenny Skorcz
Pilates and pedaling
Cycling is a terrific aerobic activity for a variety of body types and shapes. All ages of users, from children to senior citizens and every age group in between may ride a bike for fitness. It is a low impact sport, which means it puts minimal strain on joints and ligaments. The action involved with pedaling a bicycle engages muscles on the front of the body more so than muscles on the backside. This can lead to a muscular imbalance. The Quadriceps in the thigh and the Iliacus and Psoas muscles of the hip receive quite a work out. As these anterior muscles become stronger with use they tighten and shorten. This can pull the spine and pelvis out of alignment, which may result in low back and/or hip pain. Cyclists rely on strong back muscles to both support the torso and provide a stable platform for the legs to push off when accelerating to climb or sprint. Therefore, all bike riders should consider alternating bike workouts with another activity that can provide the necessary muscular balance required to maintain a healthy, active lifestyle. The discipline I recommend is called Pilates.
Born in 1880 in Germany, Joseph Pilates was a scrawny, sickly child who, through much hard work and dedication became a boxer, then a circus performer, and finally a self-defense coach to detectives in the U.K. During WWI, Pilates was a prisoner of war on the Isle of Man. It was here that he developed the 34 moves that would eventually become the basis for the discipline known as the Pilates Method. These movements were designed to lengthen specific core muscles throughout the torso and abdomen, increase strength and promote well-being, and to help the practitioner to develop awareness of the body in motion. Eventually Pilates was released from prison and moved to New York where he established himself in the community of professional dancers as the person to work with after sustaining injury. Pilates is not specifically designed for the dancer - any person interested in working the deep muscles responsible for balance and posture, to relieve muscular stiffness and tension, and improve mind/body awareness may practice Pilates. All athletes can benefit from this kind of discipline.
The movements of Pilates are slow and deliberate. To perform the prone swimming movement, I lay on the floor on my belly, arms and legs stretched long, nose down; I inhale and on the exhale slowly lift my right arm, my head, and my left leg a few inches off the ground. Holding the pose, I am aware of lengthening my spine from tip to tail. I inhale and with the next exhalation, I raise the left arm and right leg as I lower their opposites. Each series of movements is repeated 5-20 times, depending on your conditioning and always performed with the exhalation of the breath. The mind remains calm and focused. Some of the movements I perform regularly are two variations of swimming pose, the plank, the side kick, shoulder bridge with advanced variation, and the side bend with variations. I use Total Pilates by Malcolm Muirhead as an illustrated guide.
Your best chance for success with any practice relies on a solid foundation. Search through Google to find a Pilates studio in your area. Although you may be a strong cyclist, put aside your ego and approach Pilates as an absolute beginner. In addition to enrolling in a class, you should consider a few private sessions with a certified Pilates instructor. Working one on one allows the instructor to focus on helping you develop awareness of your body’s strengths and weaknesses, and may be able to piece together a series of movements tailored to meet your needs.
You will need to purchase a sticky, rubber mat such as the kind used for Yoga. It is also helpful to have a therapy ball. The balls are available in different sizes; you must measure your body to discover which ball diameter is appropriate for you. You may use your bicycle floor pump to inflate your therapy ball using an adaptor that comes in the package. Border’s bookstore carries a variety of Pilates tools, books, and DVD’s so you should not have a problem finding what you need. There are a few additional tools some Pilates classes may require, but wait until you get into class before you buy anything else.
Ten years ago, I had to be taken to the hospital for what doctor’s thought must be Spinal Meningitis. I had shooting pains in both legs, suffered from a debilitating migraine headache for three days, and vomited everything that went down my throat. Four hundred dollars worth of blood work later, it turned out the vomiting and headache were the result of toxins in my system; the toxins were the result of the tremendous pain I was experiencing, which was caused by me racing my bike all summer with torn spinal ligaments and two slipped discs. I was told I could not ride, run, or participate in any activities that would strain my back or I would have to have vertebrae L4/L5 and L5/S1 fused. Thanks to a very good friend’s advice, I began a Pilates regime as soon as I could move again. After two years of dedicated Pilates practice, my physical conditioning is probably the best it has ever been – and I am almost 40 years old! In addition to my daily bicycle commute to work and a couple multi-day bike tours each year, I run 3-4 times a week. In June 2006, I competed in my very first off-road running race, the Leadville Heavy Half Marathon. I was the second woman and 9th overall (75 people ran the 15 miles from downtown Leadville up Mosquito Pass and back). What hurt after the race? My feet! Although aches and pains occasionally arise, I am aware of them when they do and respond intelligently with ice, heat, and rest. Pilates provides me with the tools of awareness and enables me to help myself. I wish this form of empowerment for every athlete.
Regards,
Jenny
Born in 1880 in Germany, Joseph Pilates was a scrawny, sickly child who, through much hard work and dedication became a boxer, then a circus performer, and finally a self-defense coach to detectives in the U.K. During WWI, Pilates was a prisoner of war on the Isle of Man. It was here that he developed the 34 moves that would eventually become the basis for the discipline known as the Pilates Method. These movements were designed to lengthen specific core muscles throughout the torso and abdomen, increase strength and promote well-being, and to help the practitioner to develop awareness of the body in motion. Eventually Pilates was released from prison and moved to New York where he established himself in the community of professional dancers as the person to work with after sustaining injury. Pilates is not specifically designed for the dancer - any person interested in working the deep muscles responsible for balance and posture, to relieve muscular stiffness and tension, and improve mind/body awareness may practice Pilates. All athletes can benefit from this kind of discipline.
The movements of Pilates are slow and deliberate. To perform the prone swimming movement, I lay on the floor on my belly, arms and legs stretched long, nose down; I inhale and on the exhale slowly lift my right arm, my head, and my left leg a few inches off the ground. Holding the pose, I am aware of lengthening my spine from tip to tail. I inhale and with the next exhalation, I raise the left arm and right leg as I lower their opposites. Each series of movements is repeated 5-20 times, depending on your conditioning and always performed with the exhalation of the breath. The mind remains calm and focused. Some of the movements I perform regularly are two variations of swimming pose, the plank, the side kick, shoulder bridge with advanced variation, and the side bend with variations. I use Total Pilates by Malcolm Muirhead as an illustrated guide.
Your best chance for success with any practice relies on a solid foundation. Search through Google to find a Pilates studio in your area. Although you may be a strong cyclist, put aside your ego and approach Pilates as an absolute beginner. In addition to enrolling in a class, you should consider a few private sessions with a certified Pilates instructor. Working one on one allows the instructor to focus on helping you develop awareness of your body’s strengths and weaknesses, and may be able to piece together a series of movements tailored to meet your needs.
You will need to purchase a sticky, rubber mat such as the kind used for Yoga. It is also helpful to have a therapy ball. The balls are available in different sizes; you must measure your body to discover which ball diameter is appropriate for you. You may use your bicycle floor pump to inflate your therapy ball using an adaptor that comes in the package. Border’s bookstore carries a variety of Pilates tools, books, and DVD’s so you should not have a problem finding what you need. There are a few additional tools some Pilates classes may require, but wait until you get into class before you buy anything else.
Ten years ago, I had to be taken to the hospital for what doctor’s thought must be Spinal Meningitis. I had shooting pains in both legs, suffered from a debilitating migraine headache for three days, and vomited everything that went down my throat. Four hundred dollars worth of blood work later, it turned out the vomiting and headache were the result of toxins in my system; the toxins were the result of the tremendous pain I was experiencing, which was caused by me racing my bike all summer with torn spinal ligaments and two slipped discs. I was told I could not ride, run, or participate in any activities that would strain my back or I would have to have vertebrae L4/L5 and L5/S1 fused. Thanks to a very good friend’s advice, I began a Pilates regime as soon as I could move again. After two years of dedicated Pilates practice, my physical conditioning is probably the best it has ever been – and I am almost 40 years old! In addition to my daily bicycle commute to work and a couple multi-day bike tours each year, I run 3-4 times a week. In June 2006, I competed in my very first off-road running race, the Leadville Heavy Half Marathon. I was the second woman and 9th overall (75 people ran the 15 miles from downtown Leadville up Mosquito Pass and back). What hurt after the race? My feet! Although aches and pains occasionally arise, I am aware of them when they do and respond intelligently with ice, heat, and rest. Pilates provides me with the tools of awareness and enables me to help myself. I wish this form of empowerment for every athlete.
Regards,
Jenny
Monday, 10/30/06 at 7:21 PM
by Sara Jarrell
by Sara Jarrell
W.O.W- Whee
About a year ago while working at Alameda Bicycle I realized that I was a part of a unique work environment in the bike industry. I was working in a shop that was half men and half women. In my experience as a female customer and shop mechanic this was out of the ordinary. The three of us, Kelli, Casey, and myself, realized the potential of our situation so we banded together and started a program, W.O.W, Women on Wheels. This program was designed to cater to female cyclists (extreme novice to super enthusiast) and be taught by women. Since W.O.W’s conception we have held one class a month (excluding December) on topics ranging from emergency roadside repairs to bike fit, sports nutrition and group rides. Most classes are led by Kelli and myself and on occasion we bring in guest speakers to spice things up.
Last week Kelli and I were excited to offer a class on bike fit starring fellow Women’s Council member Jenny Skorcz. It was an exciting moment in WOW history. The class drew a good crowd of ladies all armed with pen and paper ready to scribble down any information they could to make their rides more comfortable. We covered everything from leg extension to torso posture, retroverted pelvises, numbing, saddle soreness, and all of the body’s contact points with the bike and how to alter them affectively. Kelli and her bicycle were used as an example of all the concepts of fit that Jenny covered. After the presentation there was a question and answer period in which many of the women were able to share some of their experiences and tips. Kelli and I both learned a tremendous amount and are both riding much more comfortably and correctly now.
A couple of tips from the class:
- When your pedals are parallel with the ground your knee should be over the axle of your pedal.
- Leg extension around 150 degrees is optimal.
- Stem lengths from 80-100mm allow for best possible handling of your bike.
- The combination of wearing a women’s specific chamois without your underwear and a women’s specific saddle are good ways to avoid saddle soreness. (No underwear under your bike shorts!)
- Regular stretching and core strengthening are super important in having a healthy position on the bike.
- Have a friend help you evaluate your position on the bike using Jenny’s “Getting the Most Out of Your Ride” document in the Training Wheels archive section on this website.
Happy Riding-
Sara and Kelli
Last week Kelli and I were excited to offer a class on bike fit starring fellow Women’s Council member Jenny Skorcz. It was an exciting moment in WOW history. The class drew a good crowd of ladies all armed with pen and paper ready to scribble down any information they could to make their rides more comfortable. We covered everything from leg extension to torso posture, retroverted pelvises, numbing, saddle soreness, and all of the body’s contact points with the bike and how to alter them affectively. Kelli and her bicycle were used as an example of all the concepts of fit that Jenny covered. After the presentation there was a question and answer period in which many of the women were able to share some of their experiences and tips. Kelli and I both learned a tremendous amount and are both riding much more comfortably and correctly now.
A couple of tips from the class:
- When your pedals are parallel with the ground your knee should be over the axle of your pedal.
- Leg extension around 150 degrees is optimal.
- Stem lengths from 80-100mm allow for best possible handling of your bike.
- The combination of wearing a women’s specific chamois without your underwear and a women’s specific saddle are good ways to avoid saddle soreness. (No underwear under your bike shorts!)
- Regular stretching and core strengthening are super important in having a healthy position on the bike.
- Have a friend help you evaluate your position on the bike using Jenny’s “Getting the Most Out of Your Ride” document in the Training Wheels archive section on this website.
Happy Riding-
Sara and Kelli
Monday, 10/23/06 at 5:37 PM
by Tara Llanes
by Tara Llanes
Jumping
For the past 12 years or so I’ve traveled all over the world and have ridden a lot of different courses, but all those courses have one thing in common. They all have jumps on them! So I’m going to do my best to try and explain how to jump in this blog.
The first thing you need to do is get all your pads together and a good helmet. There are many companies out there that make good pads. I always wear both elbow pads and knee/shin guards. Some riders like to wear an open face helmet, which is what you usually see the dirt jumpers wearing in the X-Games. And if that’s what you feel comfortable in then that will work. Personally I always wear a full-face helmet. I have seen way too many people lose teeth or smack their face wearing open face helmets so the more protection the better. Make sure that your helmet fits snug and doesn’t wobble around or slide back and forth when you ride. This is very important. If your helmet doesn’t fit right then what’s the point of having it on? As for your pads that's fairly easy. You want them snug, but not cutting off circulation or have any sharp plastic parts jabbing into you. Take the time to really try everything on before buying it.
Once you’ve got all of that figured out and you want to learn how to jump I would suggest going to your local BMX track. The BMX track is a good idea for a few reasons. One, there are plenty of other people there just in case you take a spill. Two, if you are just learning, most BMX tracks are groomed so you don’t have to worry about extra debris. And third, the jumps are usually built right. What I mean by that is that they are built nice and wide. They have a good lip (takeoff) on them and a safe landing, which are very good things when you are just starting out. Now I know that I race mountain bikes and I’m hoping you give jumping a try at a mountain cross race, but you’ve got to start somewhere and BMX tracks are a bit easier to come by than mountain cross courses.
Okay let’s get to the jumping. For the most part, tracks have pretty safe jumps with nothing too steep or too dangerous, but it’s good to go slow and see what’s on the other side before being Evil Knievel. That is something I always do before going all out on a course. I walk it first and then my first time down I just ride really slow and get a feel for both the lips and landings of the jumps. Some jumps can be really steep. What I mean by that is when you go up the takeoff of the jump it feels sort of abrupt and quick. The same goes with the landings. They can be steep, which means less room for error. The longer the landing ramp the more room for a bit of error. So when rolling through the jumps you can feel the difference sometimes and that is good information to take in.
In my opinion if you’re just getting your wheels off the ground for the first time I would suggest playing around on a tabletop jump first. A tabletop jump is a jump that is filled in. Some are tall, some are short, and some are long, but the one thing they have in common is that there is dirt in the middle of them. Dirt filled in the middle equals a pretty safe jump and a good place to start. Once you have scouted out the track and found a jump that you feel comfortable on I would suggest riding around the track a few times to get the feeling on your bike just rolling over the jumps.
After a few times around it’s now time to give it a try. When you’re heading towards the jump make sure your speed is sort of neutral. You don’t want to be sprinting at it and you don’t want to go so slow that you don’t catch any air. Take it nice and steady and be confident. I mean all that can happen is you fall down and since you’ve got all your pads on you’re good to go.
As you hit the lip of the jump keep your body in a neutral position. Not too far forward and not too far back. If you are too far forward you will probably endo. An endo is where you come down on the front wheel before your back wheel hits the ground. If you lean too far back you have a possibility of looping out, which means that you’re back wheel comes down before the front wheel and in that case you could end up on your butt! So the key here is to try to land on top of the tabletop jump with both wheels at the same time. When you’re hitting the lip you don’t want to yank up on your handlebars. Just feel the natural curve of the lip on your front wheel and hold it steady. When landing the jump whether you jump the entire thing or land in the middle remember to bend both your elbows and your knees. They are like natural shock absorbers so use them.
Something else that is very important is to STAY RELAXED. Don’t tense up. The more you tense up the harder it will be. Just try to stay loose and in a neutral position.
Jumping is fun and is a good goal to work toward. Whether you are a competitive racer or a beginner, once you learn how to have fun in the air, riding your bike is a whole different ball game.
So be safe and have fun!! If you have any good stories about jumping feel free to write in.
Tara
The first thing you need to do is get all your pads together and a good helmet. There are many companies out there that make good pads. I always wear both elbow pads and knee/shin guards. Some riders like to wear an open face helmet, which is what you usually see the dirt jumpers wearing in the X-Games. And if that’s what you feel comfortable in then that will work. Personally I always wear a full-face helmet. I have seen way too many people lose teeth or smack their face wearing open face helmets so the more protection the better. Make sure that your helmet fits snug and doesn’t wobble around or slide back and forth when you ride. This is very important. If your helmet doesn’t fit right then what’s the point of having it on? As for your pads that's fairly easy. You want them snug, but not cutting off circulation or have any sharp plastic parts jabbing into you. Take the time to really try everything on before buying it.
Once you’ve got all of that figured out and you want to learn how to jump I would suggest going to your local BMX track. The BMX track is a good idea for a few reasons. One, there are plenty of other people there just in case you take a spill. Two, if you are just learning, most BMX tracks are groomed so you don’t have to worry about extra debris. And third, the jumps are usually built right. What I mean by that is that they are built nice and wide. They have a good lip (takeoff) on them and a safe landing, which are very good things when you are just starting out. Now I know that I race mountain bikes and I’m hoping you give jumping a try at a mountain cross race, but you’ve got to start somewhere and BMX tracks are a bit easier to come by than mountain cross courses.
Okay let’s get to the jumping. For the most part, tracks have pretty safe jumps with nothing too steep or too dangerous, but it’s good to go slow and see what’s on the other side before being Evil Knievel. That is something I always do before going all out on a course. I walk it first and then my first time down I just ride really slow and get a feel for both the lips and landings of the jumps. Some jumps can be really steep. What I mean by that is when you go up the takeoff of the jump it feels sort of abrupt and quick. The same goes with the landings. They can be steep, which means less room for error. The longer the landing ramp the more room for a bit of error. So when rolling through the jumps you can feel the difference sometimes and that is good information to take in.
In my opinion if you’re just getting your wheels off the ground for the first time I would suggest playing around on a tabletop jump first. A tabletop jump is a jump that is filled in. Some are tall, some are short, and some are long, but the one thing they have in common is that there is dirt in the middle of them. Dirt filled in the middle equals a pretty safe jump and a good place to start. Once you have scouted out the track and found a jump that you feel comfortable on I would suggest riding around the track a few times to get the feeling on your bike just rolling over the jumps.
After a few times around it’s now time to give it a try. When you’re heading towards the jump make sure your speed is sort of neutral. You don’t want to be sprinting at it and you don’t want to go so slow that you don’t catch any air. Take it nice and steady and be confident. I mean all that can happen is you fall down and since you’ve got all your pads on you’re good to go.
As you hit the lip of the jump keep your body in a neutral position. Not too far forward and not too far back. If you are too far forward you will probably endo. An endo is where you come down on the front wheel before your back wheel hits the ground. If you lean too far back you have a possibility of looping out, which means that you’re back wheel comes down before the front wheel and in that case you could end up on your butt! So the key here is to try to land on top of the tabletop jump with both wheels at the same time. When you’re hitting the lip you don’t want to yank up on your handlebars. Just feel the natural curve of the lip on your front wheel and hold it steady. When landing the jump whether you jump the entire thing or land in the middle remember to bend both your elbows and your knees. They are like natural shock absorbers so use them.
Something else that is very important is to STAY RELAXED. Don’t tense up. The more you tense up the harder it will be. Just try to stay loose and in a neutral position.
Jumping is fun and is a good goal to work toward. Whether you are a competitive racer or a beginner, once you learn how to have fun in the air, riding your bike is a whole different ball game.
So be safe and have fun!! If you have any good stories about jumping feel free to write in.
Tara
Search the Blog
Topics
» Inspiring Women (27)Personal stories and thoughts
» Kelli's Race Reports (1)
The latest from Kelli Emmett
» News & Announcements (15)
The latest from Giant
» Service Department (18)
Care and maintenance
» Tour de Pink (6)
Breast cancer charity ride: training tips and more
» Training Wheels (43)
Riding skills and tips
» Travel Journal (14)
Shared experiences and adventures
Comments
Add a Comment