It's been a while...

On August 21, 2010, I was struck by a grocer's tractor trailer while completing a metric century ride in California.

It's been a journey of humbling, challenging days in which I have struggled to maintain a positive attitude. It's sort of like being on a diet--some days the 'woe is me' in me wins but most days  it's the 'glass is half full' in me crossing the finish line first. Every day though, I win because I am here breathing, thinking, healing and appreciating all of the wonderful help I have been given.

I can't lie, there have been long moments of pushing the pictures out of my mind of the beautiful sunny fall days of being on my bike enjoying the hills in the cooler weather. I have pushed them out because, for me, this autumn, it won't be me out there. Periods have emerged where I pushed aside the snapshops of enjoying the bagels and coffee at our beloved Nosh Bagelry following a terrific November day of cruising around in temperatures that serve as our reward for withstanding Arizona summers. For this November, I'll be sitting out.

Today, there's progress to be applauded and countless people to chase down and thank. Today, I have a husband whose patience, thoughtfulness and care equals mountains of every good thing I can think of. Today, I have dreams of returning to riding sooner than later.

Everyday though, no matter what, I close my eyes as I aim for sleep, sometimes without much of a target,
and I imagine myself whole, healthy, happy and back on my bicycle. Days, weeks, months...no matter...I will continue to hope for that fine day.

Girls Gone Riding: Folks...You can wrap your handlebars yourself!

So it's a cheap job...$8-$12 bucks to pay a bike shop...That's not the point...

Empower yourself! Plus, you'll feel less guilty about changing your bar tape as often as you change your purse!

It's fun and you can do it. Subscribe for me tips from Girls Gone Riding.

Women Cyclist Shifting Tips - Basics, Nevers and Always for Girls Gone Riding

July 7th Wine Women and Wheels Shifting Clinic at Global Bikes in Gilbert, AZ

Learning to shift is among the most intimidating of skills when first learning to road bike. When heading out on a flat beginner ride, there are not too many opportunities for dangerous mistakes. It's typically when riding steeper grades that being in the correct gear could cause some headaches or even a fall

Here are some basic shifting tips to get you started:

Most of your shifting will occur using your right shifter, or rear gears.

The left or front shifter is used for bigger or more intense shifting when heading up a signficant grade. Most riding will be done in the middle ring of a triple or the larger sprocket of a double or compact double.

The biggest sprocket in the back is the one that produces the easiest pedaling.

While the largest ring in the front produces faster or harder pedalling, the large ring in the back is your easiest gear.

Gears CLOSEST TO the bike are easier. As they move further away from the bike fram, harder.

It's easier to remember this way, but you will see that the smaller ring in the front is closer to the bike and the larger ring in the back is closer to the frame.

The smallest sprocket in the back allows you to move the fastest.

When you are in your smallest, or highest number gear in the rear (usually #7, #8 or #9), it takes more pressure to move the pedals, but you can move along more quickly.

Shifting of the right (rear) will occur when pedaling is becoming too easy to too difficult. The shift will permit you to adjust to this change in terrain.

Adjust as you are moving along smaller terrain changes.

Shifting the left shifter makes a big impact, and shifting the right shifter is to fine tune your gear selection.

When you anticipate a hill ahead, don't wait until you have engaged the hill to shift, anticipate it and shift while pedalling softly before you reach the hill.

Triple vs. compact doubles – If you care what racers think of your bike, go with a compact double, if you don’t care, get a triple.

Even with a triple, a cyclist will not utilize ALL of these gear configurations, but if you don't care about weight, it's good to know the gears are there.

Rule of Thumb – Use Cogs 1-4 with small ring; Cogs 5-8 with the Large Ring.

Keep the chain as straight as possible; it can put too much strain or stretch on the chain if it becomes too angled. Never ride Large ring front/large ring back or small ring front/small ring back.

Use your fingers, save your legs!

 

Many new riders, particularly former runners tend to stay in harder gears and 'mash' as they ride. Using shifting and doing more spinning is easier on your legs and provides a more aerobic workout rather than building muscles!

Trying to diet but still riding your bike? If you cycle, you gotta eat...

If you want to perform well while cycling, a few celery sticks and a half cup of cottage cheese won't cute it.

Watch this video to learn more about what to eat when you are riding.

Girl Gone Riding: Women--You too CAN change your own tire...

Change your tire in less than 10 minutes....You can do it! Watch this and then try it yourself.

Then practice, practice, practice...

Have fun! --Sheryl

Ready yourself AND your bike for the summer heat

If you're like me and ride year-round, you have probably noticed that you and your bike perform differently in different weather. That's why it makes sense to take a few extra steps to prepare you and your trusty steed for the summer weather.

Let's start with the easier of the two, your bike.
If you haven't had your bike in for a tune-up after the months of winter riding, it's a good time to do that.
Here are points to either check out yourself if you are well-schooled in bike maintenance or to have your favorite diagnostic bike shop review it for you:

Check out your brakes. Look for the grooves in your brake pads. If the grooves are completely gone and the surface is smooth. Time to replace them.

Assess your tires. The life of road tires vary from tire to tire. If you do not feel comfortable with this assessment, get the help of a professional you trust. Obviously, the road surfaces are dramatically hotter during the summer months and having sound tires is an important element anytime but even more importantly through the heat of summer.

Check out your chain. There are different types of these gauges out there and none are very expensive. However, if you don't have one, check with your bike mechanic and have him measure your chain to be sure it is not stretched. The measurement takes about 30 seconds. If your chain is stretched, it should be replaced. Cost is minimal and you can even learn to do this yourself, but that's another blog entry.

Clean bike? If you are recreational rider who likes doing long, charity rides or you simply spend longer rides with bottles of sport drinks and other nonwater liquids in your bottles, chances are you have dribbled some of that sugary substance when putting your bottles back into their cages. Check your frame, particularly on the very bottom, underneath and below where your bottles are stored. Build-up from this can gum up your shifting cables and create slugglish shifting or worse, can cause a cable to snap. Use a mild solution of Simple Green and gently sponge this area until that build-up is dissolved and can be rinsed away.

A good diagnostic bike shop is worth its weight in gold. After a recent trek up to the towers at South Mountain, a problem arose with my middle ring gear. I discovered with the help of a couple of Gilbert's Focus Cyclery riders who were also headed up to the top, that a gear tooth had bent and was causing my chain to slip. After that ride, I took my bike to the nearby shop and commuter support facility, The Bicycle Cellar in Tempe, to have it looked at. John Romero, shop owner and bicycle mechanic, reviewed the problem for me. Within a day, he was able to repair the gear tooth and cleaned and lubed my drive train. It was also he who noticed the build-up of drink run off and promptly cleaned it up. The next ride proved to be terrific with amazingly smooth and noiseless shifting.

For more cycling information, especially for newer riders, subscribe to Girlsgoneriding blog.
Tomorrow's post: Get yourself ready for summer cycling.

A Gal's Glossary Guide to Cycling Jargon - C - clipless pedals

Ever wonder why some terms sound an awful like the opposite of what they are? (Think jumbo shrimp..) Clipless pedals are bicycle pedals that work with a partner, the cycling shoe, with a special cleat affixed to the bottom. The cleat allows the foot to clip into the pedal offering the cyclist a firm fit and ability to push and pull. It was hard for me to understand WHY these were called CLIPLESS when clearly, one's foot was CLIPPED IN to the pedal. The reason these pedals are called 'clipless' is because they replace the toe clip or cage that were popular before the clipless pedal became more widely used.

These special pedals which have evolved into an array of varying designs, offer the rider the ability to lock into the pedal when stepped onto it and unlock when the foot is twisted. The shoes are made from a variety of materials but all of them are rigid, giving the rider leverage to be able to use the entire foot to move the cranks around.

These pedals can take some getting used to, particularly for the new cyclist. It's natural to want to lift the foot up to remove it from the pedal but the correct movement is to twist the foot outward to accurately remove it from the cleat. Nearly every cyclist learning to grow accustomed to the clipless pedal will endure the slow motion fall when forgetting to unclip at a stop.

A Gal's Glossary Guide to Cycling Jargon - B - butt butter

Anyone can ride a bike. But, as anyone who adopts a road bike as his or her tool of choice will find out when beginning to do long rides, it can be punishment for your tush.

There is a period of conditioning that really does not have any shortcuts other than spending increasingly longer periods on the saddle. However, there is a way to help provide some comfort. Cyclists should certainly invest in some good quality chamois shorts but the second purchase toward rear end comfort should be some special lotion to help reduce chafing. There are many products out there, but the ones that riders tend to lean the most toward are Chamois Butt'r, dznuts and even A&D Ointment.

The cheapest of these is probably A&D Ointment which is known mostly to mothers of infants intending to ward off diaper rash. Most commonly used though is probably Chamois Butt'r which can be found at most bike shops in tubes or handy individual-use packettes. Dznuts is a product developed by pro cyclist Dave Zabriskie. It can be used by either sex, but the marketing is largely male-prone with its tagline, Protect your Junk. (Perhaps a woman-prone product should be produced...I can only imagine some of THOSE potential names. I can't wait to see the comments/suggestions on this post...)

Applied before a ride to both your bottom and to the actual chamois pad in your cycling shorts, these highly viscous lotions are sturdier than other lotions and help lubricate and allow the material to slide rather than create friction with one's skin.

Failing to use one of these products, especially when just beginning or when riding in rides that are four, five or more hours long, in hot weather can lead to saddle sores, ingrown hairs, and a variety of nasty 'ouchies' that can prevent one from riding for a few days.

So Butter UP, as it were, and get your booty used to riding...

A Gal's Glossary Guide to Cycling Jargon

In honor of Bike Month, for the next several weeks, I will be writing a few articles a week based on cycling terms and jargon. There's so many people getting into cycling and like anything else, the cycling community has made up its own language which often leave people wondering what the heck is being said. So make sure you turn your eyes to the Girls Gone Riding blog a few times each week to unravel the gobbledy-gook of learning cycling terms and slang.

Arm warmers –

If you lived through the 80s, then you remember the delightful fashion must-have called the leg warmer. Whether we were Flashdance wannabes or just fashionista wannabes, we had them. Well, arm warmers have nothing to do with fashion and have EVERYTHING to do with comfort.
In the warmest of climates, and I live in one of those in Arizona, there are still times throughout the year where the temperature dips to those chilly temps that has you wondering about your sanity when you are climbing on your bike to ride. Often though, even when it is frigid, once a person gets rolling and the blood starts pumping, the chill lets up and you become toasty, the uncomfortable kind. Arm warmers are a great accessory that you can peel on to keep you comfy and the easily peel off when you warm up. They are compact and although thin, amazingly effective. After they are removed, they can easily be stuffed into a back jersey pocket or bike pack.
These handy tubes of comfort can be purchased at nearly any bike shop that carries bike clothes or online. Just like any outerwear, you can find bargains in the summer months. They can rise in price to nearly $60 but it is pretty easy to find a pair for about $30 or $35 any time of year if you are a good shopper. Most are plain black or white, but some have reflective material woven in them to render the rider a little easier to see while ride and since when the weather is colder, it’s common for the days to be shorter so it’s likely you could be riding in dusky dawns or the twilight of evening.

You can check out some reasonable arm warmers here.

Accomplishment is addicting

Yesterday, I had the privilege of cycling with five women. A few of these women are new to group riding. Saddling up and riding with women who are just learning is a great reminder of how far one has come. I could see the uncertainty each of them had when we started out. Each and every one of them had something to say that reflected a self-questioning not unlike the feeling of being in seventh grade getting ready for the first junior high dance. I could sense the angst when Gayle asked about how to maneuver through an intersection. I heard the wariness when Susan wondered if she would be able to keep up.

The ride was touted as an intermediate ride which means if the only cycling you have done is to ride a cruiser the two blocks to the coffee shop, this ride is not yet for you. Intermediate would mean you will be on the saddle for anywhere from 90 minutes to three hours, going 14-15 miles per hour. When on an intermediate ride, you should also expect hills, probably not 10-mile long variety, but climbs that make you breathe harder and remind you what your legs are there for. We ended up doing an average of about 11-12 mph which was perfect to keep everyone together.

The sun was warm and the air, cool and the twists, turns and elevations of the foothills of Ahwatukee provided just enough work so everyone could feel challenged. I could see the determination on everyone's faces as they pedalled up Pecos Road and the teeth-gritting pain when mashing up the telegraph pass--all were awash though with the joy of speed when zooming on the downhill. One even remarked, "That (downhill) was totally worth the work going up!"

During the leisurely portions of the route, we talked about hand signals, other rides, about wanting to ride more often, with more people in more exciting places. At the end of the ride, each of the women thanked us for not dropping them on the ride, for the information, the route. They were so appreciative for the support and the experience. Truth be told though, what each of them gave me was far more valuable. I made four new friends. Even more, though, I had a chance to reflect on where I was four years ago--filled with trepidation on the way to each new ride; self conscious about making everyone wait for me; worried about falling; and on and on. I remembered all of the very kind people who waited for me, gave me information, taught me how to survive the hills and most of all, encouraged me to keep coming.

And because I did, my life was changed.

Ever think about adding a bike for utility reasons instead of simply recreation? You should

A few months ago, I found myself unemployed. I began seeking a new job, but also looking for a new career. Like many women, I started riding by buying a hybrid bike because I had a hard time ever picturing myself on a road bike. Of course, after trying to keep up on group rides, I eventually made the switch, but that's another posting...So I have this terrific Trek hybrid leaning against the unused garage door with car wash towels draped over the handlebars. I decided that it would be a great idea to ready that bike for errands so I could save some money and also add more activity.
I added a rack to my bike with a sturdy, special removable shoulder bag. I can use the bag for groceries or items from the drugstore or books from the library and then reattach it for transport home. Many companies offer these, the one I purchased I got from http://www.planetbike.com

It's likely that when I return to working, I will have to work twenty to thirty miles away as there are few nonprofits in my suburban community. As a rule, a 30-mile commute does not lend itself to convenience and it's unlikely I will pursue doing that. I can though, pick up a few items for dinner, go to the post office, stop for a cup of coffee in the morning or even take a trip to the gym, by hopping on the commuter hybrid. It reduces my footprint on the earth, saves a few bucks on gasoline plus adds a few minutes of physical activity to my day.
I find myself smiling as I coast over to the local Fresh and Easy market pull over to the Walgreen's.
It's important to have a good lock. I use a horseshoe lock. It doesn't matter what kind you use, one just wants to make sure the bike is secured while you are doing your shopping even if it IS your neighborhood and you feel safe there.

Commuter-friendly? I think not.

Ok, so I don't carry my plastic bottles home from places that don't have recycling bins and I haven't figured out a practical way for me to commute the 30 miles to work yet. But, I have readied my hybrid so that I can take it to pick up the onions I forgot at the grocery store down the street or return the Red Box movie to the local Walgreen's. I thought it was good way to get a few more minutes of exercise in during the week besides my road rides and spin classes, plus it was smart for the environment.

So, today, I wanted to pick up a couple of frozen pizzas for dinner to save the delivery fees. So, after slinging my daughter's old backpack on my back, rubber-banding my right leg of my jeans, I set out to ride the two miles to Safeway. Feeling proud of myself, I make it to the Safeway--a misnomer because the way through's Safeway parking lot was ANYTHING but safe. Filling station traffic was pulling UP the DOWN aisle and because motorists don't expect to see a bicycle, they just dart up and down and in and out without looking. But, because Queen Creek is not exactly the Portland of Maricopa County when it comes to commuters, I forgive them these drivers this.

I make my way to the front of Safeway, looking for a bike rack, a signpost, a railing SOMETHING that I can lock my bike to. There's no bike rack. No railing. Nothing.

After fighting the urge to just walk into the store with my bike, or better yet, just cruise on in ON my bike, I decide to lock it to the line of shopping carts that are not being used. To some unknowing soul, it must have looked like I was trying to steal either the bike or line of carts as I was trying to weave my horseshoe lock through the myriad of spokes and rails whilst maintaining my bike in an upright position. Aaargh!

Finally, I won the wrestling match and headed into the store. I found my pizzas being careful not to choose a brand that would exceed the size of my backpack. After the check-out clerk rang each item, I shoved it into my backpack; Once again, the looks I received brought to mind the expression on a person watching a homeless person groom him or herself in front of a store window or a a teenager in a beat up old car poorly parallel parking in a tight spot.

I offered no explanation to the puzzled clerk, thanked her and made my way out to my bike which, in my absence, must have gotten weary of leaning against the shopping carts and took a tumble onto the sidewalk. Sigh.

It wasn't long though before I was on my way. As I wheeled down the sidewalk toward home, the late day sunshine on my face, I felt satisfied with my little jaunt. Who knows? I may make that commute to work someday afterall!

Next week, I'm going to shop for a basket!

What does a Happy Baby and a Crow have to do with cycling?

Do you ever have issues with your neck, hamstrings, shoulders or back when you are on your bike for long hours or are riding four or five days a week? Well, I do.

I have developed creaks and snaps that are often calmed a little by massages or chiropractic adjustments but preventing these seems to be the key. And, an elusive element.

I wonder why yoga has not been linked more frequently to cycling. The stretching and lengthening of muscles is not only healthy for your body all the way around, but it just plain feels good. I really believe that yoga can also make you a better cyclist.

True, it's tough, especially in the winter, to find the time to ride your bike AND fit in a one-hour yoga class, not to mention the $$ to pay for another activity, but folks, this one really benefits the entire body.

During a one-hour yoga class, muscle groups are put to the test of lengthening, building strength and stretching out--the exact contrary of what cycling does to them--often constricting them and holding them in a static position for long periods of time.

Another benefit is the breathing work. Yoga is all about breathing and focusing. Lung capacity is grown over time and peace and focus are not just biproducts, but are objectives.

It also benefits the mind and soul...by the way.

I go to LA Fitness in my neighborhood and am always amazed at how completely relaxed I feel afterwards. www.lafitness.com

So add yoga to your regimen of training--Leave me a comment about what YOUR favorite pose is...I love Happy Baby pose.

TT - Training Time!

I ride all year. I promised myself that when I grew stronger, I would never let myself lose that strength. One would think that after completing not one, not two, but three centuries in 2009, the last one being in October, that strength had come to rest in my body for good.

Not so.

At 48 years old, one can't take anything for granted, least of all the strength one accumulates from training hard, long and frequently.

So having taken the easy paths in November and December, here I find myself once again staring down the next century with trepidation and doubt.

In the next twelve weeks, I will be blogging about my training in preparation for the bike MS: Round-Up Ride held in Florence, Arizona. I will speak about my training successes, failures, nutrition, routes, scenery, pals, training rides, and anything else I learn about or find worthy of passing on.

I hope you will comment, leave feedback, add two-cents or more as you see fit.

This past weekend, I decided to ride with a new group. When starting out, riding with a group was painfully frightening for me. Will I be able to keep up? What if I fall behind? What if I can't clip in at a red light? What if I bonk? What if someone shoves me and I fall? and on and on ad nauseum. I joined this beginner group to meet some folks and to just get back on the bike after a week of not riding. I recruited my friend, Peggy, to ride with me. She is someone I drag along on my exploits and she's a great sport. We met with the group of about 12 and although I glanced at the route, I didn't know it by heart. It was short and flat so I wasn't worried about staying with the group. Arizona's sun has decided it would shine this day after hiding much of the last previous week so the weather was a perfect 70 degrees. We took off from a store in Gilbert called Global Bikes and rode in a group for the entire 20+ miles.

As always there are people who amaze me. This ride was no different. In front of me was a young boy of no more than 10 years old. He was on a Giant road bike and had full gear, including Look clipless pedals. Because it was a beginner ride, I expected we wouldn't be travelling any faster than about 13 but after the mid-point, the leader took off a little faster to average about 14 or 15 mph. This young man kept up without a hitch. He used all of the proper hand signals, was good at maintaining his pace without lunging forward or dropping back and was an overall awesome example of a strong beginner cyclist.

As usual, I had issues. If it's not one thing with me, it's another and this time, it was my chain. I had remembered to clean my chain as I had learned from Mike Cox at a recent clinic, but forgot to lube it afterwards. So, my chain slipped and I had to stop to put it back on. It was then that I met Ladonna, a woman beginner cyclist who looked at me with wide eyes to ask what happened to my bike when I stopped. After catching back up to the group, I explained my chain had fallen off. "And, you know how to fix that?" She asked with amazement? There was certainly a time that I would have thought my ride was over with this tiny act. Thankfully, most times, I can get it back on without stopping. This time, however, I had to maually put it back on.

Later on, we talked about changing tires, chains falling off, missing clip screws etc. Thank goodness shops like Global Bikes hold organized clinics to teach newbies these things. They are essential to feel independent, capable and competent during solo rides or rides with groups of any size.

It is doubtful that I will be on a slow, small ride like this in a group again soon as I will be ramping up my miles. But I sure am grateful for patient ride leaders such as Chris on this ride who really help new riders gain that confidence needed to move forward.

Until next ride...
TTY
Tailwinds to you...