I know it sounds crazy to be thinking of your next ride as a beginner while you are already out, but it can be some of the things you do for yourself while you're riding that helps you prepare for the next ride.
First, as a beginner, if you are going to be in the saddle for longer than an hour, do yourself and your rump a favor and use a little chamois cream. Butt Butt'r or any other commercial brand of lotion or ointments (I have heard Desitin works well, A&D Ointment, Burt's Bees Mama Bee Belly Butter and Shea Butter) will help. Don't try to use your regular moisturizing lotion though, it isn't dense enough to offer the protection you need against chafing.
Second, remind yourself to change your riding position. If you are new, you could be gripping the horns of your handlebars like you are holding on for dear life. This tense action can really do some damage to your neck, shoulders, upper back and arms. Try to keep your elbows bent as shock absorbers and remember at red lights or brief stops to nod 'yes' and 'no' and turn your head left and right to stretch out those muscles. This can help prevent fatigue in these muscles later. Of course, stretching before you ever get on the bike or before any activity is always a great idea.
Third, new riders often feel too wobbly to pull their water bottles and drink. If this is you, then try a hydration pack at first. These make it easy to drink while riding without the danger of feeling like one might fall. Plenty of water will also help maintain strength and help one feel better AFTER the ride.
Finally, new riders are still learning which gears are for what. Often, it feels good for a new rider to be able to keep up with more seasoned pals by keeping the gear level high to gain more momentum. Mashing can tire one more easily, quicker. Try to shift down to a spinning gear. While it is a more intense state aerobically, it does help save the energy in one's legs. This is particularly helpful when there are hills in a ride. The spinning will help retain more power for the hills as they present themselves.
It can be frustrating as a new rider, wondering when, if ever, one will feel strong throughout the entire ride. It can also be disheartening to feel worn out after a ride when more seasoned riding friends move on the next activity of the day without a thought. Be patient with yourself--you will get there! Just ride often and stay with it!
Saturday, October 3, 2009
Monday, September 21, 2009
Is it normal to feel so tired after riding?
"I came home after my first 30-mile ride and slept all afternoon."
"I feel like a truck ran over me."
"I am so hungry all day long after riding. Is this normal?"
No matter how different we are. Whether we are 40-something or 20-something, whether we are active as walkers or runners or just becoming active, or whether we are normal weight or overweight--when one begins spending hours on a bike rather than minutes, there's going to be an adjustment to this new activity.
Among the things your body must adapt to are:
Your bottom must adapt to being situated on a small seat for two to three hours.
Your shoulders and neck must learn to adapt to being in an usual position for so long.
Your heart and lungs will have to learn to be worked aerobically.
Your muscles in your legs are being challenged in a different way.
There are three basic steps to help your adjustment period along:
"I feel like a truck ran over me."
"I am so hungry all day long after riding. Is this normal?"
No matter how different we are. Whether we are 40-something or 20-something, whether we are active as walkers or runners or just becoming active, or whether we are normal weight or overweight--when one begins spending hours on a bike rather than minutes, there's going to be an adjustment to this new activity.
Among the things your body must adapt to are:
Your bottom must adapt to being situated on a small seat for two to three hours.
Your shoulders and neck must learn to adapt to being in an usual position for so long.
Your heart and lungs will have to learn to be worked aerobically.
Your muscles in your legs are being challenged in a different way.
There are three basic steps to help your adjustment period along:
- Being prepared for the ride before ever getting on your bike.
- Taking some steps during the ride to avoid some challenges.
- Remembering a few small, key things after the ride.
BEING PREPARED BEFORE THE RIDE...
A former blog from September 2008 outlines eating and nutrition, especially DURING the ride. But good nutrition BEFORE the ride is one important way to be prepared before a ride. A good meal of protein and complex carbohydrates the night before, such as brown ride and chicken, whole wheat pasta, marinara and chicken, or some fish and couscous all will contribute to your morning strength. A breakfast of whole wheat toast and peanut butter and a banana the morning of or oatmeal also is a must!
But preparation doesn't end with food, hydration is also another way to prepare. Lose the alcohol before a ride. Don't try a 30-mile ride after an evening of wine, beer or liquor. Sometimes, even a small glass of wine at dinner the night before can dehydrate precious fluids from your body--especially here in Arizona. If you are planning a ride of more than an hour, begin drinking water mid-day the night before. And of course, be prepared with water for your ride. One 20-ounce bottle per hour. If you will not have access to refills during your ride, be sure to have enough water in your camelback or water bottles.
Finally, preparing your body before the ride by stretching is one element most of us ignore. Taking some time to stretch your calves, thighs, neck and shoulders can really help from experiencing pain afterwards.
Next blog: Steps to take during the ride to help lessen post-ride challenges.
Friday, May 29, 2009
Remediating Rude Riders
Manners are something that one doesn't think about until they are woefully absent. Common sense is a good rule of thumb to us in day to day circumstances...take your turn when in traffic, acknowledge a sales clerk or open the door for someone carrying a load of packages. Simple right?
So why, I wonder, is it often so difficult for ordinarily courteous people to behave with some manners while saddled upon a road bike?
Some rudeness is more than just rude, it's dangerous! Last Saturday, while on a 60-mile ride with my husband, we were toiling up a hill at about 16 mph in a bike lane. Without any warning, a gaggle of six cyclists rolling at around 18 mph came upon us without a single word. No 'on your left'; no good morning; NOTHING. What's worse is they couldn't say ON YOUR LEFT, because they came up on us ON OUR RIGHT! We both fought the urge to yell a number of names or even to offer them the typical one-fingered salute. If we had been beginners, this passing on the right without any sounds could have startled us to the point of causing an accident with any of them or worse, falling into the lane of automobile traffic.
I have also noticed that some impudent cyclists are more clueless than rude--these folks are easier to turn around because it may simply be a training issue. For example, signalling other cyclists before one stops or begins to slow down. It may seem like common sense to do this because if you are walking in an airport and you slow down, the people behind you will trip. But, new cyclists are often thinking of multiple things. If they are new to clipping in, they may be trying to remind themselves to clip and unclip. Or if they aren't used to riding yet, the simple act of contemplating taking a drink of a waterbottle could fluster them. In any case, a new rider can be sidetracked and forget to signal others. It's probably best if they refrain from riding in a group until some of this training becomes second nature.
Have you ever been out riding in a group that may be more social than competitive and a pack of testosterone-laden cyclists--male and female--come zooming by without a warning like a Mack truck along the I-10? It's intimidating not to mention frightening. Some might argue that their focus or meditative hunger for speed basically crowds out all other thoughts or objects. I would argue that these folks wouldn't forget to look for traffic at intersections or ignore speedy sportscars that hang dangerously close to them on a narrow sidestreet. For God's sakes, yell those three small words: "ON YOUR LEFT!"
It may sound whiny or cranky but safety really is at the center of these complaints. It is not, however, at the center of this one: failure to return a greeting. I think it's unforgiveable. So it's springtime, you are feeling like the world has opened up just for you this morning. The sun is shining, the air is cool and not cold, traffic is slight and you are feeling strong because you said no to another glass of wine at dinner and slept like a baby. Travelling along with your friendly riding buddies at a comfortable speed, you happen upon a two-some or a four-some of cyclists. "Good morning!" you cheerfully call in an almost lilting voice. To which you receive a great big hollow silence.
What the heck is that all about? I just don't get it. I have always seen golf as an elitist sport but I never dreamed the sport of cycling could be so populated by individuals who have lost the art of casual exchange of greetings.
Once they learned how to change their own flats on the road, these folks somehow decided they were in the same league as Lance Armstrong or Levi Leipheimer and that it had become socially acceptable to ignore their fellow human race. Or perhaps they just aren't human...and that explains it.
So why, I wonder, is it often so difficult for ordinarily courteous people to behave with some manners while saddled upon a road bike?
Some rudeness is more than just rude, it's dangerous! Last Saturday, while on a 60-mile ride with my husband, we were toiling up a hill at about 16 mph in a bike lane. Without any warning, a gaggle of six cyclists rolling at around 18 mph came upon us without a single word. No 'on your left'; no good morning; NOTHING. What's worse is they couldn't say ON YOUR LEFT, because they came up on us ON OUR RIGHT! We both fought the urge to yell a number of names or even to offer them the typical one-fingered salute. If we had been beginners, this passing on the right without any sounds could have startled us to the point of causing an accident with any of them or worse, falling into the lane of automobile traffic.
I have also noticed that some impudent cyclists are more clueless than rude--these folks are easier to turn around because it may simply be a training issue. For example, signalling other cyclists before one stops or begins to slow down. It may seem like common sense to do this because if you are walking in an airport and you slow down, the people behind you will trip. But, new cyclists are often thinking of multiple things. If they are new to clipping in, they may be trying to remind themselves to clip and unclip. Or if they aren't used to riding yet, the simple act of contemplating taking a drink of a waterbottle could fluster them. In any case, a new rider can be sidetracked and forget to signal others. It's probably best if they refrain from riding in a group until some of this training becomes second nature.
Have you ever been out riding in a group that may be more social than competitive and a pack of testosterone-laden cyclists--male and female--come zooming by without a warning like a Mack truck along the I-10? It's intimidating not to mention frightening. Some might argue that their focus or meditative hunger for speed basically crowds out all other thoughts or objects. I would argue that these folks wouldn't forget to look for traffic at intersections or ignore speedy sportscars that hang dangerously close to them on a narrow sidestreet. For God's sakes, yell those three small words: "ON YOUR LEFT!"
It may sound whiny or cranky but safety really is at the center of these complaints. It is not, however, at the center of this one: failure to return a greeting. I think it's unforgiveable. So it's springtime, you are feeling like the world has opened up just for you this morning. The sun is shining, the air is cool and not cold, traffic is slight and you are feeling strong because you said no to another glass of wine at dinner and slept like a baby. Travelling along with your friendly riding buddies at a comfortable speed, you happen upon a two-some or a four-some of cyclists. "Good morning!" you cheerfully call in an almost lilting voice. To which you receive a great big hollow silence.
What the heck is that all about? I just don't get it. I have always seen golf as an elitist sport but I never dreamed the sport of cycling could be so populated by individuals who have lost the art of casual exchange of greetings.
Once they learned how to change their own flats on the road, these folks somehow decided they were in the same league as Lance Armstrong or Levi Leipheimer and that it had become socially acceptable to ignore their fellow human race. Or perhaps they just aren't human...and that explains it.
Monday, April 20, 2009
Don't skimp on these things...
I can sometimes forget what it's like to be 20-something and trying to scratch out a living on an entry-level salary. I really didn't have any hobbies at that age. My hobby was trying to coordinate two babies' naps so that I could have 45 minutes of bleary-eyed peace in front of the TV set to watch my favorite soaps. (WOW--how times have changed)
Anyway...it was hard in those days to find the cash for special items like moisturizer or a cassette tape of a favorite recording artist. So, I do remember what it was like. Had I been into some kind of activity like cycling, it would have been VERY difficult to find the resources to buy a bike and all of the things that make it easier or more comfortable to ride. One can be thrifty and one can be foolish.
Here are some things I think should not be skimped on...
Clips - if your clips are wearing down, get some new ones. Having your foot fly out of the pedal while whizzing along can be jarring and dangerous. Make sure you keep them maintained.
Electrolytes - The heat is here. Today, it could reach 100 degrees. Make sure you are keeping some kind of electrolytes in your water bottle. If you can't afford the tablets, mix some Gatorade with water.
Helmet - Enough said. MUST HAVE A GOOD HELMET!
Anyway...it was hard in those days to find the cash for special items like moisturizer or a cassette tape of a favorite recording artist. So, I do remember what it was like. Had I been into some kind of activity like cycling, it would have been VERY difficult to find the resources to buy a bike and all of the things that make it easier or more comfortable to ride. One can be thrifty and one can be foolish.
Here are some things I think should not be skimped on...
Clips - if your clips are wearing down, get some new ones. Having your foot fly out of the pedal while whizzing along can be jarring and dangerous. Make sure you keep them maintained.
Electrolytes - The heat is here. Today, it could reach 100 degrees. Make sure you are keeping some kind of electrolytes in your water bottle. If you can't afford the tablets, mix some Gatorade with water.
Helmet - Enough said. MUST HAVE A GOOD HELMET!
Padded cycling gloves - Can you cycle without gloves, sure! However, think of doing a days worth of yardwork: raking; shoveling; sweeping....That pressure on your hands combined with perspiration and friction is a recipe for OUCH! A decent pair of gloves will last more than a year and are worth their weight in gold!
Camelback - You can buy a knock-off brand or the real thing--you get what you pay for. The real thing will last and last with care and maintenance. (it's a good thing to keep the empty bladder in the fridge!). When it's Arizona and summer--you gotta have one--even if it is Wal-Mart's brand.
There are many other items that are helpful, but these are pretty essential. If you have other thoughts, please put your comment in and add it!
Tuesday, March 3, 2009
Something about Charlie...
What can one really say about a guy who rides a fixed gear on training rides, rides back and forth from the front of the group to the back of the group even when the 'group' is often miles apart, rides his bike TO the training ride meeting point even when it's 30+miles from his house and rides HOME, contributes thousands to the National Multiple Sclerosis Society, shows up every single weekend with patience and understanding AND has the brightest smile on his face no matter what?
They just don't make 'em like that anymore. Charlie Gerhardt is a friend to me and to riders everywhere. If you haven't met him and you ride, you MUST meet him. His passion and love of riding is contagious and just seeing him on a weekend ride can make you want to be a better cyclist or at least complain less about hills and wind.
A person who musters the courage to come to his or her first training ride often arrives unprepared for what lies ahead. Regardless of the instruction provided through the email or invite, it is very common for these newbies to come without having eaten, without enough water, riding a heavy hybrid or mountain bike or a road bike that was popular when Reagan was president. Or sometimes the converse is true, the newcomer is completely outfitted with the finest equipment, gear and clothing and hasn't ridden more than six miles around the neighborhood. Sometimes, these folks show up with a healthy helping of ego as well. No matter which is true, Charlie treats every single person with his same respect and provides the same gentle advice to each person.
But one more sweet thing about Charlie is he comes as part of a package. Sue, his wife, shows up on weekends with an SUV full of goodies. She is prepared with a bike rack, a cooler of gatorade, a cooler of water, bananas, fig bars and most of the time, she even bakes homemade oatmeal cookies for the riders. Her sunny face and sweet disposition is just what a tired rider loves to see after battling a brutal wind as we did last Sunday or slogged up a peak that Charlie referred to at the beginning of the ride as a little bump. Sue is an angel to cyclists and anyone who shows up for a Sunday training ride knows what I mean.
And, when one of the knuckleheads that does not heed his well-delivered advice and winds up looking like a dying sparrow, Charlie is there again to help. Having been that knucklehead myself, I remember the time I showed up to ride for the first time and hadn't eaten a single thing. After 10 miles or so, I knew death was near as I felt like I was going to have dry heaves, I could swear I could hear the angels playing harps around me and I had NO idea how I was going to get back from the bottom of Pecos Road since the way back presented about three miles of gently ascending asphalt. Being totally unprepared and without any food or gatorade, Charlie made sure I ate and drank some gatorade, instructed me to pour water on the back of my neck and waited until that death feeling had passed. Without any judgment or ridicule, he then instructed me to saddle-up and get back on the bike. Humiliated and angry with myself for believing I could ever do this crazy sport, I protested. I was going to call home and get a ride...but he wouldn't hear of it. So, for three miles, he pushed me, riding alongside me telling me: "I'll keep pushing as long you keep pedaling." I'll never forget it. That was two years ago and cycling has since become one of the most significant parts of my life. I was just foolish enough or wise enough to return for more punishment the following week, thanks to the kindness and help of a man who is more comfortable on two wheels than on two feet.
Team Girls Gone Riding Newsletter #3
Inside:
Feb. 21st First-Ever All-Woman's Ride -- Thank you!
Bike MS Kick-Off Ride - Feb. 28
Fundraising Tips
Volunteer needed for Bike ms Round-Up Ride
Dates ahead
Want to ride another all-women's ride? Info on Little Red Riding Hood ride, Utah, FYI
First-Ever All Women's Girls Gone Riding ride
Our ride went well last weekend. I received some good feedback about the route and other details that will come in handy when we do it again next year.
Thank you to all who participated. I will be turning the money in on Saturday at the Kick-Off so someone in our group will be eligible to win the prizes (I am not eligible...:+) but my team is)
Bike MS Kick-Off Ride -- Hope you can join us for a fun ride, breakfast and chances at prizes.
More than 125 people have rsvp'd about Saturday's kick-off ride and breakfast. Ride and connect with others doing the Bike MS ride in March at the Bike MS Round-Up Ride Kick-Off Ride and Party.
The event will be held beginning at Discount Tire headquarters in Scottsdale beginning at 8:30 a.m. The ride will be held first, breakfast will be offered thanks to Discount Tire to follow. It's a great opportunity to do a Saturday ride and then ride again on Sunday, back to back rides. There are two routes: 17-mile and 35-mile routes.
Breakfast is being served compliments of the great people at Discount Tire Co.! Hope you'll join me.
Here's the address:
20225 N. Scottsdale Road
Scottsdale, AZ
Fundraising Tips:
Many of you have been successful in raising your money via email. A few of us have done some of our own fundraisers.
Emails and letter-writing campaigns work well. They work especially well if you tell your story.
Congratulations to our team for raising $500 in the women's ride. Don't forget about our BBQ on March 14th. You will be receiving an evite in a separate email. Please forward along to your friends and family to attend this fun chance for us all to get to know one another and also raise some cash!
Volunteers are needed for Bike ms Round-Up Ride:
The National MS Society is in need of hundreds of volunteers for the weekend of March 28-29th. If you know of individuals, schools, groups or companies who might be interested, please contact jvalencia@aza.nmss.org. Jacqueline will be able to help the interested folks. OR volunteers may register on the bike MS website. Here's the link:
https://secure3.convio.net/nmss/site/TRR/Bike/AZABikeEvents/722749174?pg=ptype&fr_id=9530
Little Red Riding Hood ride, June 6
One of our teammates, Connie Roubinet, has let me know about a very successful all-women's ride on June 6th in Salt Lake City, UT. I have decided to do this ride instead of the PA MS ride this year as my parents have decided to visit in May.
If you are interested in this ride, registration is open until May 23rd but is cut off after they reach 2600 WOMEN! WOW. I hope to learn a lot from these folks to help build our women's ride for next year. If you are interested, please pop me an email.
Here is the registration information:
http://www.bbtc.net/
Hope we can get a group of Girls Gone Riding to head there!
Upcoming Dates:
Feb. 28, Bike ms Kick-Off, Ride, Food and Fun! Discount Tire Headquarters, Scottsdale
March 14, Cabernet, Blues and BBQ BARBICURE, Sheryl's house.
March 28-29, Bike MS Round-Up Ride 2009!
June 6 Little Red Riding Hood ride, Salt Lake City, UT
Feb. 21st First-Ever All-Woman's Ride -- Thank you!
Bike MS Kick-Off Ride - Feb. 28
Fundraising Tips
Volunteer needed for Bike ms Round-Up Ride
Dates ahead
Want to ride another all-women's ride? Info on Little Red Riding Hood ride, Utah, FYI
First-Ever All Women's Girls Gone Riding ride
Our ride went well last weekend. I received some good feedback about the route and other details that will come in handy when we do it again next year.
Thank you to all who participated. I will be turning the money in on Saturday at the Kick-Off so someone in our group will be eligible to win the prizes (I am not eligible...:+) but my team is)
Bike MS Kick-Off Ride -- Hope you can join us for a fun ride, breakfast and chances at prizes.
More than 125 people have rsvp'd about Saturday's kick-off ride and breakfast. Ride and connect with others doing the Bike MS ride in March at the Bike MS Round-Up Ride Kick-Off Ride and Party.
The event will be held beginning at Discount Tire headquarters in Scottsdale beginning at 8:30 a.m. The ride will be held first, breakfast will be offered thanks to Discount Tire to follow. It's a great opportunity to do a Saturday ride and then ride again on Sunday, back to back rides. There are two routes: 17-mile and 35-mile routes.
Breakfast is being served compliments of the great people at Discount Tire Co.! Hope you'll join me.
Here's the address:
20225 N. Scottsdale Road
Scottsdale, AZ
Fundraising Tips:
Many of you have been successful in raising your money via email. A few of us have done some of our own fundraisers.
Emails and letter-writing campaigns work well. They work especially well if you tell your story.
Congratulations to our team for raising $500 in the women's ride. Don't forget about our BBQ on March 14th. You will be receiving an evite in a separate email. Please forward along to your friends and family to attend this fun chance for us all to get to know one another and also raise some cash!
Volunteers are needed for Bike ms Round-Up Ride:
The National MS Society is in need of hundreds of volunteers for the weekend of March 28-29th. If you know of individuals, schools, groups or companies who might be interested, please contact jvalencia@aza.nmss.org. Jacqueline will be able to help the interested folks. OR volunteers may register on the bike MS website. Here's the link:
https://secure3.convio.net/nmss/site/TRR/Bike/AZABikeEvents/722749174?pg=ptype&fr_id=9530
Little Red Riding Hood ride, June 6
One of our teammates, Connie Roubinet, has let me know about a very successful all-women's ride on June 6th in Salt Lake City, UT. I have decided to do this ride instead of the PA MS ride this year as my parents have decided to visit in May.
If you are interested in this ride, registration is open until May 23rd but is cut off after they reach 2600 WOMEN! WOW. I hope to learn a lot from these folks to help build our women's ride for next year. If you are interested, please pop me an email.
Here is the registration information:
http://www.bbtc.net/
Hope we can get a group of Girls Gone Riding to head there!
Upcoming Dates:
Feb. 28, Bike ms Kick-Off, Ride, Food and Fun! Discount Tire Headquarters, Scottsdale
March 14, Cabernet, Blues and BBQ BARBICURE, Sheryl's house.
March 28-29, Bike MS Round-Up Ride 2009!
June 6 Little Red Riding Hood ride, Salt Lake City, UT
Team Girls Gone Riding Newsletter #2
Inside:
GGR Team Meeting Reminder
Feb. 21st First-Ever All-Woman's Ride
Bike MS Kick-Off Ride - Feb. 28
Fundraising Tips
Dates ahead
GGR Team Meeting Reminder
We are having a team meeting tomorrow at the Disability Empowerment Center, 5025 E. Washington Street in Phoenix at 6 p.m. I expect the meeting to last about 1 hour. If you cannot participate in person, I can set up a conference call if there is interest.
Please let me know your thoughts...
http://us.mc11.mail.yahoo.com/mc/compose?to=sheryl@girlsgoneriding.org.
First-Ever All-Women Girls Gone Riding Ride Team Fundraiser:
We have received 15 registrations for our ride this Saturday and many emails of interest. I am going to prepare for 50 riders.We will have snacks, water, gatorade, SAG support, sandwiches after the ride, HAM Radio Operators who will double as SAGs and three rest stops.
I have attached the registration form again and am requesting that you let me know if you are planning to ride in the Women's ride, volunteer or if you can bring some volunteers. We have help, but I am a little anxious about help if lots more riders show up. It's a good problem to have. If you are riding, your $25 will go directly toward your own fundraising and any extras will be split among the teammates who help or participate. I am also attaching the route map for your perusal.
The greatest need I have right now is for more volunteers who can change tires. If you know a gentleman or a woman who would like to help, please forward this email.
Bike MS Kick-Off Ride
Another opportunity to ride and connect with others doing the Bike MS ride in March is the Bike MS Round-Up Ride Kick-Off Ride and Party.
The event will be held beginning at Discount Tire headquarters in Scottsdale beginning at 8:30 a.m. The ride will be held first, breakfast will be offered thanks to Discount Tire to follow. It's a great opportunity to do a Saturday ride and then ride again on Sunday, back to back rides. There are two routes: 17-mile and 35-mile routes.
Here's the address:
20225 N. Scottsdale Road
Scottsdale, AZ
Connie Roubinet 480-399-6776 http://us.mc11.mail.yahoo.com/mc/compose?to=connieroubinet@yahoo.com Gilbert
Laverne Lindsey http://us.mc11.mail.yahoo.com/mc/compose?to=rastainred@hotmail.com Chandler
Fundraising Tips:
Many of you have been successful in raising your money via email. A few of us have done some of our own fundraisers.
Congratulations to Amy Willey who did a chili lunch for her work friends. Providing chili for coworkers and offering an opportunity to make a donation produced $800 for her! Way to go!
I did the same thing for my coworkers and raised $130. I am going to do it again for all of the agencies in our building at the end of the month.
Upcoming Dates:
Feb. 19, Team Girls Gone Riding team meeting, MS Office, 5025 E. Washington Street, Phoenix, AZ 85034, http://us.mc11.mail.yahoo.com/mc/compose?to=sheryl@girlsgoneriding.org
Feb 21st GGR All-Women's Ride meeting, NMSS Office, 6 p.m.
(Reg Form attached)
Feb. 28, Bike ms Kick-Off, Ride, Food and Fun! Discount Tire Headquarters, Scottsdale
March 14, Cabernet, Blues and BBQ BARBICURE, Sheryl's house.
March 28-29, Bike MS Round-Up Ride 2009
GGR Team Meeting Reminder
Feb. 21st First-Ever All-Woman's Ride
Bike MS Kick-Off Ride - Feb. 28
Fundraising Tips
Dates ahead
GGR Team Meeting Reminder
We are having a team meeting tomorrow at the Disability Empowerment Center, 5025 E. Washington Street in Phoenix at 6 p.m. I expect the meeting to last about 1 hour. If you cannot participate in person, I can set up a conference call if there is interest.
Please let me know your thoughts...
http://us.mc11.mail.yahoo.com/mc/compose?to=sheryl@girlsgoneriding.org.
First-Ever All-Women Girls Gone Riding Ride Team Fundraiser:
We have received 15 registrations for our ride this Saturday and many emails of interest. I am going to prepare for 50 riders.We will have snacks, water, gatorade, SAG support, sandwiches after the ride, HAM Radio Operators who will double as SAGs and three rest stops.
I have attached the registration form again and am requesting that you let me know if you are planning to ride in the Women's ride, volunteer or if you can bring some volunteers. We have help, but I am a little anxious about help if lots more riders show up. It's a good problem to have. If you are riding, your $25 will go directly toward your own fundraising and any extras will be split among the teammates who help or participate. I am also attaching the route map for your perusal.
The greatest need I have right now is for more volunteers who can change tires. If you know a gentleman or a woman who would like to help, please forward this email.
Bike MS Kick-Off Ride
Another opportunity to ride and connect with others doing the Bike MS ride in March is the Bike MS Round-Up Ride Kick-Off Ride and Party.
The event will be held beginning at Discount Tire headquarters in Scottsdale beginning at 8:30 a.m. The ride will be held first, breakfast will be offered thanks to Discount Tire to follow. It's a great opportunity to do a Saturday ride and then ride again on Sunday, back to back rides. There are two routes: 17-mile and 35-mile routes.
Here's the address:
20225 N. Scottsdale Road
Scottsdale, AZ
Connie Roubinet 480-399-6776 http://us.mc11.mail.yahoo.com/mc/compose?to=connieroubinet@yahoo.com Gilbert
Laverne Lindsey http://us.mc11.mail.yahoo.com/mc/compose?to=rastainred@hotmail.com Chandler
Fundraising Tips:
Many of you have been successful in raising your money via email. A few of us have done some of our own fundraisers.
Congratulations to Amy Willey who did a chili lunch for her work friends. Providing chili for coworkers and offering an opportunity to make a donation produced $800 for her! Way to go!
I did the same thing for my coworkers and raised $130. I am going to do it again for all of the agencies in our building at the end of the month.
Upcoming Dates:
Feb. 19, Team Girls Gone Riding team meeting, MS Office, 5025 E. Washington Street, Phoenix, AZ 85034, http://us.mc11.mail.yahoo.com/mc/compose?to=sheryl@girlsgoneriding.org
Feb 21st GGR All-Women's Ride meeting, NMSS Office, 6 p.m.
(Reg Form attached)
Feb. 28, Bike ms Kick-Off, Ride, Food and Fun! Discount Tire Headquarters, Scottsdale
March 14, Cabernet, Blues and BBQ BARBICURE, Sheryl's house.
March 28-29, Bike MS Round-Up Ride 2009
Friday, January 23, 2009
Team Girls Gone Riding #1 Newsletter
Hello Ladies: First off...welcome to new teammates....Patti, Lisette, and Tami. We are up to 22 team members! Way to go...
Take a moment to read through this and keep it as dates etc. are in it. I am also going to recap what was discussed this past weekend at our first meeting so that those who could not make it can catch up. Thanks to all who came out. I am very excited about the months ahead.
PR+GGR+FOX-TV
BEFORE I do that..though...Those of you who can be available at 8:25 a.m. on Wednesday, February 4, at the FOX-TV parking lot located
511 W Adams StreetPhoenix, AZ 85003
should come out and join us for a segment on Team Girls Gone Riding.
Wear your The Ladies jerseys or the 2008 Bike ms Round-Up Ride jersey. Bring your bike and helmet. If you need to borrow a jersey...let me know. The feature will be about the movement of getting more women to ride, The All-Women Girls Gone Riding Ride on Feb. 21st and of course, Bike ms Round-Up Ride on March 28-29. Please consider joining us if you can get away that morning.
Girls Gone Riding Ride - February 21
We discussed the All-Women's Ride scheduled for February 21st. Any teammates who either want to ride or volunteer, may. Those teammates who contribute by doing either will receive their division of whatever the ride produces financially. We officially have three riders who have paid and registered. I have attached the registration form once again.
We also need volunteers--men for rest stops and anyone to help haul supplies. I have also attached a volunteer form and waiver. Anecdotally, I have been told by many that they plan on riding so I suspect we will have peope show up that day. I just want to be prepared so that we can give a decent and safe experience.
Another meeting to finalize this ride is scheduled for Wednesday, February 11, so that we have some idea where we are with help. I am also inviting volunteers to come. I will be sending.
I have attached a request letter for businesses for those of you who would like to help solicit for gifts to be sold in our silent auction at the BBQ.
Fundraising:
We are attempting to raise most of our funds through two events. However, I encourage you to send emails to your friends and family to give to the society on your behalf. However, if you want to do something on your own to raise money, please do consider doing so. Today, I held a chili lunch for employees where I made some chili and brought it in. Everyone was invited to eat and donate to our team. Everyone said they would contribute and already I received more than $75 in donations from just three people. It was fun and everyone enjoyed sharing lunch.
Training:
We are riding every Saturday with LaVerne's group, Sunday with the MS Training group and of course,other times during the week. Rider Loren Locher and I will be leading a short beginner ride on Saturday, Jan. 31, at 9 a.m. from Ahwatukee. Please email me if you would like to join us. Details about starting location etc. will be sent this week. Here's my email sheryl@girlsgoneriding.org
Hope to see you all on the road soon!
March Ride info:
We will have a team tent in March at the MS ride. It's a gathering spot, a place where goodies are offered to us and some folks will even sleep in it. I will also have an RV at the site. Please let me know if you intend to camp in the tent or if you would like to reserve a spot in the RV. You will be asked to commit by the end of February.
Important Dates:
February 8, Laveen Country Challenge ride, benefits Laveen Lion's Club (Reg form attached) FUN RIDE!
Feb. 11, GGR All-Women's Ride meeting, NMSS Office, 6 p.m. (Reg Form attached)
Feb. 28, Bike ms Kick-Off, Ride, Food and Fun! Discount Tire Headquarters, Scottsdale
March 14, Cabernet, Blues and BBQ BARBICURE, Sheryl's house.
Monday, January 19, 2009
Women's Cycling Clinic
I attended a women's cycling clinic last weekend at Tribe Multi-Sport in Scottsdale. It was hosted by the Tribe Women's Racing Team and the information that they shared with us was unending!! I was so impressed by the quality of the information that I wanted to share it with your ladies. It would be impossible to blog on every subject they covered in one post so I'll be blogging over several days in order to share this helpful information.
The clinic was Saturday and Sunday from 8:00 to 4:00 both days. There was a questionnaire to fill out when I registered, asking how long you had been riding, how many days and miles per week you ride, your age etc. This would place you in the appropriate riding group for Saturday's ride. We did the normal Saturday morning Tribe ride which is challenging but very doable. I ended up riding with a faster group that they had originally placed me, but that was fine by them. It was a hard group to keep up with but you know what they say, "If you wanna get faster, ride with faster people". I can't say that I want to be necessarily faster but I do want to be a stronger rider and stronger translated to faster...
After lunch, Michael Sasek, owner of "Motivate Fitness Refined" shared information on the importance of resistance training for cyclists, which I have found over the last several months t be incredibly helpful in my stamina. Resistance training also plays a very important role in injury prevention. Just some leg press and a few squats or lunges every week will give you a little extra strength to tap into when you're power starts running low. Motivate Fitness Refined offers sport specific personal training and kettle ball classes. You can find these at www.azmotivate.com.
One of the other points I found particularly helpful was the stretching class. Cyclists use the hamstrings, calves and hip flexors more than any other muscles. Stretching each of these muscles after ever ride will help reduce soreness and fatigue. After cycling and working out for an entire year with little to no post ride stretching I only wish I had been given this information early on in my training. I would have gladly lived without the soreness and hobbling around for several days after an intense ride. STRETCH GIRLS!! It's well worth the few minutes that it takes...
On day two we did a pedal stroke analysis, a bone density test, a "bioimpedance" analysis, (body mass index, basal metabolic rate, lean body mass/fat mass, etc.), a nutrition class, worked on riding in a pace line and a rotating pace line, a core strengthening class and basic and advanced bike maintenance. So much to share...
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