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.