Bye Bye Mountain Bike, CBR & Physical Therapy

Man, lately life has been a whirlwind. The warming weather, the longer days, the increased mileage (a la bicyclette) are all indicators that  STP is looming right around the corner. There is a lot to share, but this go 'round I'll keep it to a minimum.

Bye Bye Bicycle.
Last Friday marked the departure of an old friend—my Trek 4300 mountain bike. My bro, Reed, completed his family of bicycles with the gold, black, and red stunner. He was the last member of his little fam without a ride. I foresee many happy days of biking ahead of him! (Who knows, maybe next year he will be riding in STP?)

Community Bicycle Rides (CBR) Rocks.
I put on my 'fearless' hat, with bike in tow, and headed to Ken's Bicycle Warehouse, Saturday's designated meeting spot for the CBR ride.  It was 10 a.m. and upon arrival I spied a sea of jerseys, helmets, and bikes everywhere. Talk about intimidating!

After announcements the group took off like a swarm of mad bees descending upon Overland/Five Mile. (If you saw over 60 cyclists on Overland Road last weekend it was us.) I stayed toward the back to observe and had the chance to chat with Jeff Larson for a stretch. From the sounds of it this group has gotten pretty big, but it will probably thin out a bit this summer. It's nice to see so many interested riders participating.

I had the chance to meet a handful of other enthusiasts, too. This is what really made this event successful for me . . . nice people. We encountered a couple folks with flat tires and each time these guys stopped to help. The CBR really is what you make of it. You can go as long, or fast as you like. You can be a die-hard rider or just out to enjoy the morning. If you're thinking about joining for a weekend ride . . . just do it! You'll thank yourself later.

Reasons to Participate in a CBR Ride

• You can select from a handful of different distances to ride.
• If you have trouble someone will help you.
• It is a great way to learn to ride in a group.
• You learn knew cycling routes.  
• Get informed! This is a great place to learn about what is going on (cycling wise) in our community. 
• Newbies can learn the rules of the road.
• You can put some lead into it. (The average speed for the group I was in was 18 mph, but you know the diehards are going faster than that!)
• These people are out to have a good time.
• It beats riding alone.
• And, if anything, you can see what the latest cycling fashions are.

So, what are you waiting for?

Physical Therapy Schmerapy.
I was lucky to be virtually pain-free through the weekend. However, my plan is to be pain-free a majority of the time. This requires a little help from new friends. I met with Jay & Sam, a couple of physical therapists recommended by my doc, this week. They shared a variety of stretches to incorporate into my daily routine. Apparently, my hips/pelvis area is really tight, causing strain on my IT Band.

After visiting with them for an hour I felt the burn, but I am so excited to be able keep riding. (Now if the Idaho weather would cooperate!) The good news? Simple stretching exercises will help the pain and bring fun back into the equation. I'm glad this has happened early instead of in the middle of STP!

Even better news? Jay is going to 'bike fit' me on Tuesday. I now know this is essential. Who rides 204 miles without a bike fit? Not I. I will share more about this next week. Stay tuned . . .

Don't forget May marks National Bike Month. Get your cruisers, mountain bikes, recumbents, or other two-wheelers ready for the great season ahead.

I hope to see you out there!

Idaho Transportation Department to Make Changes to Idaho Driver's Manual

Things are changing in Idaho. In the Idaho Driver's Manual, that is.

Improved information about bicycle and motorist safety will be in the updated version of the manual available later this summer. We'd like to send a big thank you out to Jeff Larsen of Community Bicycle Rides for sending this information out in his latest e-mail update.

Also, kudos to Senator Elliot Werk, state bicycle advocates, and the ITD for making this happen. It could not happen at a better time (considering all the fatalities we have had as of late). Educated drivers + conscientious cyclists = safer roads for everyone.


Link to ITD website for press release here.

Link to changes in the Idaho Driver's Manual.

The Friday Connection

Happy Friday, folks. It is that time again. Yep, it is The Friday Connection time!

This week we are highlighting Paul Dorn. He's a long time bike advocate and blogger. We recently started following his blog, however, the timing couldn't be better than National Bike Month for our discovery. This informative blog focuses on commuting. Check it out at http://bikecommutetips.blogspot.com/.

Have a great Memorial Day weekend!

REI Seminar: Preparing for Touring Rides

Bike touring . . . what does that mean? It sounds like a lot of sweating, blisters, and Gu. Could it really be fun? The STP Gang wanted to know, so we took a trek over to the Boise REI to learn more about touring.

The free seminar lasted about an hour and 20 minutes and proved to be another fabulously informative class. (Did we mention it was free?) Representatives from the YMCA, Ride Idaho, and Boise Bike Wrench were present to cover topics such as: training, gear, nutrition, and bike mechanics.

Emily Williams with the YMCA covered what to expect of a bike tour and used Ride Idaho as an example. Ride Idaho is an annual event that explores the wonders of Idaho. It is described on their website as, ". . . seven days of great food, outrageous fun, awesome entertainment, and some riding that will curl your spokes." Two hundred and forty participants are expected for this year's race scheduled for Sunday, August 9 - Saturday, August 15, 2009.

How do you TRAIN for a bike tour?
Brett Tinker talked about the importance of proper training. Items he covered were:

• Community Bicycle Rides - Get some mileage in. Join a local cycling club.


• Cycling is an Ageless Sport - You will find riders of all ages on the road. You are never too old or too young to start.


• Commute - Commuting is an easy way to increase your mileage.


• Hills - You will have to climb a hill at some point in your cycling career. You CAN do it. Go at a pace you are comfortable with and you will be successful. Oh, and remember, you have to come down that hill, too.


• Nutrition - Hydration + Nutrition are KEY!



• Train - The YMCA provides a great training guide here.


• Spin - Spinning class is good!


• Two Days - You will need to work up to trainings that happen two days in a row.

What kind of GEAR are you going to need?

• Air Pumps - You will need a floor pump with a gauge + a small, mini pump to carry on your ride.


• Tube - Tuck this bad boy into your seat pack. You will need it at some point.


• Polyester - Clothing made for wicking away sweat can be a life saver (or comfort saver).


• Sunscreen


• Helmet


• Bike Shoes - Stiff shoes transfer more power to the pedals. No need to lose all that energy--use it!


• Bike Fit - Make sure your ride is properly fitted for you (the recommendation was to look into GFIt).


• Water Bottle or Hydration Pack - Drink, drink, drink, drink!


• Chamois Butt'r or Body Glide - Keep your parts chafe free (hopefully).


• headband or beanie


• Arm Warmers


• Leg Warmers


• Booties


• Cycling Socks


• Bike Shorts - You know, the spandex kind with the padding in the center. It will save your . . .


• Jacket - The dayglo variety adds a safety factor and keeps you warm.


• Sunglasses

What about NUTRITION?

• Eat Breakfast. Eat it every day. It is the fuel that makes you successful. Make sure to add protein for additional sustained energy.


• Steer clear of artificial flavors and colors.


• Drink water and juice (you don't need no stinkin' Gatorade). If you do use a specific sports drink bring it with you on tour. If you start drinking Gatorade on a tour and you never drink it, you may wind up with diarrhea--not cool!


• Eating Nuts + fruit on a tour will keep you from tanking.


• If you eat energy bars make sure they have pretty equal parts of protein and sugar. You also want to make sure you are getting potassium, calcium, magnesium, and sodium in these foods.

Basic Bike MECHANICS to know.


The Boise Bike Wrench, David Seamons, gave tips on basic bike maintenance to make your riding easier and more efficient. Here are a few tidbits from his presentation:

• Proper Bike Fit - Your legs need to clear the tube and you want to make sure the distance from seat to handlebars is fitted for you correctly.


• A Clean Bike - A clean bike is a happy bike. If you keep a clean bike you will have less issues with parts later on.


• Nix the Wax Lubes - Just don't use wax lubes. They collect dirt and are not as effective as other kinds.


• Service Your Ride - Service your bike before you go on a long tour.


• The Seat - An uncomfortable seat is just that, uncomfortable. Find one that works for you.


• Air in the Tires - Air up those tires every time you ride.


• Secret Stash - Carry a tire tube + a bike tool (allen wrench #5 is pretty universal) with you in your seat pack.


• Flat Tires - Know how to change a flat tire. No one escapes one of these, especially in Idaho.


• Lube Your Chain - Lube your chain AFTER you get back from a ride. This way you're ready to go out of the gate.

We would like to thank REI for hosting these great seminars. We learned a lot and hoped you did, too. Check out the links below for information from the seminar.

Links
The Bob Lebow Ride
Lost River Cycling Club
Community Bicycle Rides (Nice website!)
Boise Bike Wrench
YMCA Idaho