News, notices, and social events, etc.
New for Spring 2017 - Ride with GPS Club Account
For over four decades, the GSW has used paper maps and cue sheets for some of our rides but with no consistency, retention, or sharing between club members. Most weekly rides are currently “Show and Go” with no documents or files to reference on the ride or later. Members who might wish to ride a given route on their own or be a GSW Ride Leader knowing where to lead a group definitely need to know ride details and be able to access the route information easily.
To address this need, the GSW has purchased a Ride with GPS Club Account so members can share their favorite routes and access posted routes anytime via computer, tablet, or smartphone. Many features are offered, all at no cost to GSW members.
Disclaimer: The GSW is not responsible for the accuracy of posted rides, road or traffic conditions, accidents, or any liability concerning use of the available ride routes. Ride leaders are welcomed and encouraged to schedule club rides using the listed routes and doing so counts toward personal club mileage totals via the usual ride sign-in sheets. Simply riding on a listed route without it being a scheduled ride in Pedal Talk or MeetUp will not count as club mileage. This system is a “work in progress” for the GSW with the initial launch on April 23 but it is functional now so please check it out – and cycle safely!
Now, for what is available and how to get started:
Routes sorted as desired by name, starting location, distance, and/or elevation with available downloadable maps, cue sheets, and GPS files for your Garmin or similar bike computer.
Smartphone apps for Android and iPhone devices provide interactive navigation while cycling with turns indicated via maps and voice.
Your own personal account to plan or log your rides with trip details uploaded from your bike computer or entered manually from your computer or smart device.
Share your favorite route by simply emailing a link to the GSW Rides Coordinator. After review, your ride will be added to the club library of routes for other members to access.
To get started, go to ridewithgps.com and sign in or sign up with Ride with GPS. If you currently have a personal account, simply login to your existing account. If you need to create a new account, click sign up and enter your credentials. You will be taken to a one-time splash screen where you are asked to choose an account type. Select the free Starter account option.
After you are signed-in with your existing or new account, click this link to automatically add your name to the club account: http://bit.ly/2oEP3Zd . You will immediately have full use of the GSW Club Ride with GPS account including all these features: https://ridewithgps.com/help/club-benefits .
Privacy counts! This GSW Club Ride with GPS account is for GSW members only. The listed rides and personal information will not be available to the public, sold, used, or otherwise targeted for spam. Your email address, if you grant permission, will be used only occasionally for GSW messages regarding this new service.
Meetup | Strava |Training_Article_by_Thom_Cormier |
“Meetup” Now used to help GSW ride scheduling
In an effort to make our GSW ride scheduling easier, faster, more convenient for members, and to attract new members, the club has started using an on-line “electronic rides calendar” called “Meetup”. This service runs on any modern PC, Mac, or Smartphone.
Rides can be scheduled and conducted by GSW members at any time, maybe just hours before a ride starts. The ride leader will know who is planning to attend and be able to post last-minute notices if desired. Public messaging between group members is an option. Everyone who enjoys “modern gadgets” along with social media will likely appreciate using this system.
All GSW rides will not be posted on “Meetup” but club mileage credit will be allowed for members in good standing. The complete ride schedule available in our bi-monthly printed or electronic newsletter will inform paid GSW members of ll routine rides and events while the “ad-hoc rides” will only be known by those using the GSW Meetup Group. Last-minute ride delays because of weather can also be posted via Meetup.
There is no cost to access the GSW Meetup Group. Rides are posted by the GSW Rides Coordinator or the Meetup Group leaders.
How to Access Meetup Ride Notices
Go To: http://www.meetup.com/Granite-State-Wheelmen-bicycling/
- All rides must be conducted by a GSW member in good standing. At least two people including the ride leader are needed to comprise a club ride.
- Rides should be posted at least 24 hours before the starting time to ensure GSW Meetup members have a chance to be informed about the ride.
- Registering for GSW Meetup Group access is not a GSW membership. The annual fee is $15.00 for emailed newsletters and $25.00 for paper. A membership application and a payment via credit card option are available on the Membership Page
- All riders, both GSW members and guests, are to sign a GSW ride sheet to cover liability, personal accident insurance, and club mileage tracking. Guest rider insurance coverage applies only to their first ride.
- Paper ride sign-in sheets are available from the Rides Coordinator and the GSW Office while the on-line PDF version may be downloaded from the Ride Info Page or the GSW Meetup home page “More” tab then “Files”.
- After each ride, the mileage for each person is to be recorded on the sign-in sheet. The ride leader will then mail or scan/email (PDF or JPG file format) the sheet to the GSW Mileage Coordinator, Hetty Andrews, at firstname.lastname@example.org. All sheets will be retained by Hetty for at least one year. Mileage logged by current GSW members will be entered into the tracking system by Hetty.
This new GSW Meetup service has already proven to be a useful tool for the club. Many thanks go to David Ross and Gordon Rhodes who did the initial set-up work and they are the primary Meetup organizers to post GSW rides and events.
What is Strava?
Strava (it means “Strive” in Swedish) lets cyclists experience social fitness, sharing with others their routes and riding info. What’s unique about Strava is its social features. Users can follow other members, give them “kudos” for their rides and exchange comments. Think of it as virtually riding with hundreds of other riders, even if they rode your route in April at 7am and you rode it in June at 6pm.
Strava has a great explore tool where you can do an activity search finding new routes, via distance, elevations, etc. All you need to get started is a GPS enabled device or smartphone, Strava has a free phone app for both Android and iPhone. At it’s core, Strava logs your rides that are recorded via GPS saves and translate your route into a friendly map as an entry for that day. Then you can explore all sorts of data about your ride; total miles, feet climbed, calories burned, heart rate if you have a heart monitor, etc.
Find Cycling Partners
Finding someone to ride with can be challenging. Whether you’re new to an area or having trouble just finding someone that rides at your level, it can be difficult to find the right person. Strava brings cycling enthusiasts with similar skills, availability and geographic proximity together. You can easily search other riders in your area and see their average distance, speed, etc. and then connect with them or even join in on one of the many club rides. Even if you don’t know each other well when you begin riding, you’re sure to create connections and enjoy great conversations when you share a passion for cycling.
Granite State Wheelmen has a separate group/club page on Strava, so you can connect easier with other local active riders. Anyone can join the group and also stay informed with the latest GSW announcements as well. Just go to: https://www.strava.com/clubs/GSWbicycling
Also the Seacoast Century, September 26-27, 2015 is posted as an upcoming event in this group as well, so if you are trying to connect with other riders with a similar ability level that plan on riding the Seacoast Century, this is a great place to connect with them. Best of all, Strava is free. Sign up and experience social fitness for yourself.
Whenever you get a group of cyclists together whether they are racers or serious recreational riders the conversation invariably turns to training. During these discussions you’ll often hear terms that are related to something known as Periodization.
So what is Periodization? This is probably the best and simplest definition it’s from Dr. Tudor Bompa who is regarded as the father of the theory of Periodization (he has written many books on the subject and if you’re really interested in the subject they are a great resource). Periodization: is the systematic planning of athletic or physical training . It involves progressive cycling of various aspects of a training program during a specific period. It is a way of alternating training to its peak during season. The aim of periodization is to introduce new movements as one progresses through the macrocycle to specify one's training right up until the start of the season. Periodization is basically a way to break down your training into smaller more manageable parts. Periodization is all about maximizing your training. By varying the timing and intensity of your workouts, to get the greatest gains in strength, speed, power, and endurance.
Microcycle – Shortest period of training – usually one week but can vary from 4 to 10 days
Transition: Recovery period from previous training year.1-6weeks
Champions Don’t Train Aimlessly, They Train Smart
Training is based on individual condition, goals and time.
Why Should I use Periodization?
Periodization allows the Athlete/Coach to plan in rest periods and periods of peak performance.
You have to ask yourself what type of cyclist do I want to be?
Do you want to “do well” all season long or do you want to be “unbeatable and super fit” for shorter periods of time, peaking for your key events?
Where to begin?
Set SMART Goals
Pick an event(s)!
What are the demands of the event?
Creatine Phosphate- ATP-PC Fastest acting, short duration, high intensity, limited stores-anaerobic. All out sprint
All can be enhanced by specific training. Specificity is the key
Once you pick your event(s)
Work Backwards.10-16 Weeks prior to your event should give you enough time to build your plan. Less time is required for more experienced athletes, and if you’re planning a second peak period/event. But you must remember to plan significant rest time.
Putting it All Together
The type of event you pick and the type of Athlete you are combined with your strengths and weaknesses will have an impact on how you organize your training plan.
What Type of Athlete are You?
Sprinter – more sprint training, less focus on climbing at or above threshold.
Things to Think about
As you plan for competitions, you should plan to avoid their strain, staleness, and the undesirable state of overtraining. There are certain methods to accomplish that, such as:
Never plan a challenging workout immediately following a stressful competition! Give yourself time to remove the fatigue, relax mentally, rest and recover before you train hard again.
Throughout a week of training constantly alternate high with medium and low intensity workouts. This is a build-in strategy to avoid critical levels of fatigue.
After each competitive phase, make sure you have at least two weeks of transition, so that you can replenish the energy stores, remove fatigue, relax mentally, and regenerate from
The step loading method; the progression of increasing the intensity and volume of training per week.
Use the step loading method, as the best progression training adaptation: one week of low intensity, followed by a medium, and then by a high intensity week. Every time you’ll start again with low intensity week, this will be an opportunity for you to replenish energy stores, recover and regenerate physically and mentally before they’ll be exposed to more difficult weeks.
Short-duration preparatory phases
Influenced by professional sports, some coaches/athletes attempt to imitate heir heavy competitive schedule, and as such accept the notion; the more event, the better my athletes will improve. In reality the opposite is true: the more you compete the less time you have for training. As demonstrate d by sports science, well designed training programs and not high number of competitions led to higher adaptation, and as a result, to higher performance improvement.
To play/compete more means in reality to have a longer competitive phase, a situation which is possible only by reducing the duration of the preparatory phase, with all its negative repercussions: less time to acquire / perfect skills, reduced time to improve general conditioning (such as during the general preparatory phase), and shorter time to work on improving the sport-specific speed, power and endurance. Reduced time to train but increased time to compete means in reality to train and over train just the same exercises, same specific parts of the body, joints and muscles, and as a result, increase the incidents of injuries. On a long-term basis, shorter duration preparatory phases will reduce training time, lower the rate of adaptation, and ultimately result in a stagnation of performance improvement.
If you have questions or would like to suggest a subject please contact me at email@example.com
Thom Cormier NSCA-CPT
Health Benefits of Gaining and Maintaining Cycling Fitness
It is widely acknowledged that cycling is one of the best ways for people to achieve good health and fitness. According to numerous scientific studies and research papers (notably a New England Journal of Medicine paper by Paffenbarger, Hyde, Wing and Hsieh, 1986) people who cycle regularly live longer and healthier lives than people who don't. Of course, it needs to be considered that people who cycle are generally likely to be more active and health conscious in other ares of their lives, but the health benefits of cycling are rarely in doubt.
Cycling regularly has been proven to be an effective way of improving health, even for those who are active in other sports and physical activities. Even cycling to work can have dramatic health benefits, with some active cyclists typically having fitness levels equivalent to being ten years younger. Regular cycling has been shown to help people maintain or lose weight, reduce high blood pressure, reduce the risk of diabetes, reduce arthritis pain even reduce the risk of stress and anxiety.
The exercise cycle
Starting cycling from scratch will have rapid and dramatic effects on your fitness levels, especially if you're starting from a position of doing little or no other exercise. Although, you have to remember that when starting a new exercise, the muscles first undergo a phase of when they become weaker or atrophy. This is normal and the result of putting strain on muscles that have otherwise not been used to any great extent. This is called the exhaustion stage.
After a couple of weeks of repeated performance the muscles repair and return to baseline strength, known as the recovery stage. With continued performance the muscles will quickly begin to become stronger or hypertrophy, during a process called positive adaptation. With repeated performance of frequency and intensity, the muscles may then reach a plateau stage and for many cyclists looking to improve upon fitness levels this is where the problems arise.
Cyclists who reach a plateau after six to eight weeks of repeated exercise can often feel frustrated by the lack of perceived improvement. You may maintain this level of fitness without making any great strides or muscle strength can even begin to trail off and return to the baseline rate. Stagnation or a perceived lack of improvement can often result in people quitting the sport or not pushing on to the next level. It's here when you have to try and vary the activity, in terms of both frequency and intensity as well as applying other means to improve performance.
This could include a more thorough stretching routine which has been shown to enhance performance. It can also involve utilizing opposing muscle groups, increasing exercise volume and working both 'local' and 'global' energy stores. It should also include a more diverse exercise regime, including lifting free weights, other cardiovascular exercise and anaerobic strength conditioning. It may also include looking at nutrition and diet and taking a more holistic approach to your cycling fitness levels. For more information, it might be a good idea to join a cycling club, which is a great place to share training tips and it helps to maintain motivation.
It's a question of balance
Finding the right balance in your cycling program can be difficult, with the frustrations of the plateau effect being common amongst new cyclists. The euphoria of the positive adaptation stage - which comes with enhanced endorphin flow, a sense of achievement and overall sense of well being - can quickly dissipate and it takes effort to push on through and experience the further benefits. You also need to be aware of the existence of exercise addiction, a problem that can affect athletes and cyclists eager to recapture the initial buzz of the positive adaptation stage. For those seeking the rewards of exercise and increased fitness levels, it is easy to suffer from addiction or addictive traits. Therefore being aware of the signs and symptoms of exercise addiction and is very important.
However, for the most part, getting fit through cycling is an enjoyable and exhilarating experience. For the initial period of improved fitness it is very exciting and will leave you felling great. Even for those that do reach the plateau stage, making changes to your regime and pushing on through can be immensely rewarding. Although we should also point out that consistent exercise by cycling, even if it's just riding to work or enjoying a weekly ride has immense benefits for health. The most important thing is to get out there and active on two wheels.
Rail Trail Etiquette
With more and more people using the rail trails in New Hampshire thanks to on-going development and a lot of hard work by volunteers, we hear of incidents which make biking or walking on the trails less than the best experience. Sometimes guidelines are posted at trailheads, parking lots, etc. but they are commonly not seen or ignored if they are seen and read – unfortunately. The following list has been compiled from various on-line sources and might provide some guidance for the next time you are using a rail trail – or at least you could tell someone else about established guidelines. Just like on-road cycling, a little common sense and courtesy goes a long way!
All users of trails
Stay on the trail. Do not cut switchbacks or take shortcuts.
Whenever you stop for a view, a rest, or to yield, move off the trail so it is clear for others.
Keep dogs on leash (maximum length 8 feet) and remove pet feces from trail.
Greet people you meet. This makes sure they know you are there and is polite.
When in a group, travel single file or take no more than half of a wide trail. Make sure everyone in your group understands what actions to take when encountering walkers, bikers, and horses.
If you approach a horse from behind it’s critical that you announce yourself loudly but calmly so you do not scare the animal. Let the rider know you’d like to pass at the next safe location. Do NOT approach quickly -- it’s dangerous for you and the rider.
Use the trails quietly. Shouting may be fun for kids, but keep conversations low and enjoy the lack of horns, engines, and city noises. There is such a thing as noise pollution – and cell phones are included.
Carry-in, carry-out – do not litter. It just does not make sense that someone spending time to get out into nature would purposely destroy it.
Take a picture. A pretty rock or a bunch of flowers deserve to remain where they are. We have a need for mementos of our adventures, but picture in your mind what the place would look like if the group before you had taken what you are about to put in your pocket.
Report vandalism. If there is contact information at the trailhead, tell the managing agency of any destruction or management needs you notice.
You will run into some people that feel they have a right to do whatever they want outdoors. You may see wide, detours around muddy spots with footprints, hoof prints, and tire tracks all adding to the damage. You'll see washed out gullies created by mountain bikers having fun tearing up the turf. You'll have a biker fly past you with no warning.
Yield to pedestrians and horses
Watch for other trail users.
Be especially alert when running.
2012 - Lake Tier Ride
Another heart warming and heart improving solo self-contained ride by your BWA-NH Executive Director during this past hot July. Last year my ride on my Trek 520 on the Adventure Cycling Southern Tier was so rewarding that I decided to ride the Great Lakes/Northern tier route from Buffalo, NY/ Fort Erie, Ontario, Canada to Minneapolis, Minnesota.
The 900 miles offered gentle hills and moderate headwinds. On the northern shore of Lake Erie, I saw agricultural farms, wind farms, fishing harbors and views of Lake Erie. After ferrying across the St. Clair River from Ontario to Michigan, pedaling across the state and visiting with two friends, I took the 4 hour ferry across Lake Michigan to Wisconsin- renown for it dairy products. The route in Wisconsin went through countryside of abundant lakes with flora similar to that in northern New Hampshire. There were several beautiful, well-built bike paths that would make us envious here in New Hampshire.
Shortly after I arrived in Minnesota I was pedaling on a bike trail that leads into the heart of bike friendly Minneapolis - how easy!
On these trips I definitely believe that my guardian angel is helping me. Whenever there was a lightening storm or I needed some kind of help, something good would happen. When lightning struck the TV tower of the house in which I was waiting out a storm, the electricity traveled from the tower to the house and blew off the door jam. Fire trucks rushed to the scene and all the firemen dashed out to check the premises; but I was safe and sound sitting in a lovely kitchen overlooking Lake Erie, drinking coffee, and enjoying a hamburger for lunch!
These are the types of simple adventures a person has while touring (and I had no flats- again). Since having no time constraints gives a bicycle tourist more opportunity for these experiences, I highly recommend planning a generous allotment of time for the distance of the trip.
I used the Adventure Cycling maps to lead me on my merry, carefree way. May you have the opportunity to plan and experience a self-contained tour. The rewards are many and you may discover, as I did, that the people you meet are what makes a trip so memorable.
2011 was the 40th anniversary of the GSW
The GSW celebrated its 40th anniversary at the Spring Banquet held April 10 at The Derryfield, Manchester, NH. Some 60 attendees enjoying good food, nice social time, and hearing from LAB President Andy Clarke about all that is going on within the League and around the country in support of bicycling. His special visit to New Hampshire was honored with donations to the League from both the Granite State Wheelmen and the Bike-Walk Alliance of NH. Not that Andy "really needed" another jersey, but now he has a GSW Seacoast Century jersey plus a T-shirt as tokens from his visit and to recognize from where the funds are derived to allow donations to the League.
The banquet also noted the 40th anniversary of the GSW with a special cake which included the GSW patch design. Andy helped celebrate the anniversary as did Dave Topham, the only member still active in the club since it was formed in July 1971.
Various awards for ride leaders and high mileage were presented by Banquet Coordinator Kirk Hutcheon while former GSW President Bill Kennedy bestowed the President's Award on Bill Fisk. Hetty Andrews (gladly?) passed along the Lamp Award to GSW VP Phil Rose so next year he can give it to someone else!
GSW mileage tracking year ended September 30, 2010
What is Commuter Mileage?
Commuter mileage includes using your bicycle, rather than a motor vehicle, for transportation on any errand or to reach any destination such as work, school, shopping, to pay a bill, or to reach a GSW ride site, etc. The GSW encourages commuting and recognizes high mileage commuters at the Annual Fall Banquet.
Commuter mileage is tracked from October 1st through September 30th of the folowing year.
Road and Tandem Mileage are now recorded separately If a “T” is added along with your signature and printed name, you will get Tandem Mileage.
If you would rather have Road Mileage, just leave off the “T”.
Can I do Yoga? - Yoga Is For Every Body!
What is Yoga?
Yoga is a combination of physical postures, breathing techniques, relaxation and meditation. Yoga has been practiced for over 4000 years and it can be done standing, sitting or even lying down. The word Yoga comes from the ancient Sanskrit word meaning “yoke” or “union”. The practice of yoga helps quiet the mind and increase self awareness. When the mind and body work together as one, your breathing slows down, excess stress and tensions are relieved and balance, coordination and overall health improves. Your quality of life is enhanced when you feel more at ease.
Why do Yoga?
There are many rewards that come with a regular practice of yoga. Even if you are unable to get up from a chair, you can still enjoy the health benefits that come from yoga. The aging body is caused by stress, poor diet and ingestion of toxins. Stress motivates us into action, but if it is not released, stress chemicals (adrenaline, and cortisol) stay in the body obstructing digestive and immune systems. Over time the body is depleted of energy and that can cause disease.
Yoga helps to release the stress chemicals that age us by increasing oxygen intake, which cleanses the systems creating more energy to move the body. When the body moves into and out of stretches and postures, joints stay lubricated, muscles get longer and stronger, and balance and concentration are a result. Working within your own limitations in a non-competitive environment allows you to focus on and listen to the hints your body may be giving you. A regular practice compliments any workout, recreational or competitive sport and even the couch potato can benefit. There are a multitude of benefits produced by yoga and below you will find just a few. Try it for yourself and see.
For your Body: Physical postures and gentle stretches:
Strengthen and tone muscles and bones to reduce the risk of injury
Lengthen muscles and lubricate joints to increase flexibility
Improve balance and posture with spinal alignment and body awareness
Tone and massage internal organs aiding digestion and healthy weight loss
Cleanse the blood stream and increase energy levels by removing toxins and decreasing blood pressure
For your Mind: Breathing techniques:
Increase oxygen intake to improve circulation and enhance the immune system
Increase lung strength and capacity
Calm the mind and improve attention and concentration
Balance emotions and relax the body in stressful situations
For your Spirit: Meditation and Relaxation:
Improves attitude, mood and emotions
Encourages self acceptance and self confidence
Creates mindfulness to be fully present and aware
Promotes a positive, healthy outlook on life
Life gains new meaning by improving all senses
How do I find an instructor?
It is important to work with a teacher who is certified in their particular style of yoga to be sure you get the safest, most accurate information. Certification typically consists of 200 to 500 hours of training and includes basic anatomy and physiology. There are many different styles of yoga. The focus of each style may vary, but most incorporate breathing (pranayama) and posture (asana) or flow (vinyasa).
How do I start?
Start out with a beginner class even if you are a professional athlete. There is a difference between strength and flexibility, so start slow and always proceed at your own pace. Refrain from comparing yourself to the instructor or others in the class. Be non-judgmental when you find yourself challenged by a stretch or posture. Instead of thinking, “I can’t do this,” be compassionate and aware of what you can do: “I can do this !” By practicing yoga regularly you will notice a gradual improvement.
How do I know which yoga class is appropriate for me?
Yoga classes that tend to be easier, or more focused on relaxation, may be described using these words: gentle, restorative, easy, beginner.
Yoga classes that are vigorous or challenging may be described using these words: hot, power, vinyasa (flow), Ashtanga, Bikram, Kundalini, Forrest.
Depending upon how the teacher directs it, a yoga class could include a combination of beginner and advanced stretches and may be identified by these names:
Kripalu, Iyengar, Viniyoga, Anusara.
Before starting any exercise program, please check with your doctor if you have any major health issues or concerns. For more information, please feel free to call (603) 801-8624, or email your questions to: firstname.lastname@example.org .
If your sport or job creates imbalances and / or chronic tight muscles in your body;
I can help you. Call for more information.
Laurie A. Daley is a Certified teacher in the Kripalu Yoga and LV Chair Yoga tradition. Laurie has studied with many yoga masters in North America including Yoganand Michael Carroll, Todd Norian, Ann Green, Lakshmi Voelker and many others. Laurie has been practicing and studying yoga for more than 18 years. Laurie has been teaching yoga full time since 2005, when she completed her 200 hour certification. She teaches classes at several studios in New Hampshire and can also be found at Catholic Medical Center’s Prime Time, the Veterans Hospital in Manchester, and Parkhurst Place in Amherst.
Laurie offers private and group sessions as well as classes to corporate clients. Laurie is currently studying to complete her Professional level certification. Laurie presents classes to people of all ages and levels of flexibility. Her unique way of teaching provides a safe environment to practice and allows all people to participate, no matter what physical or mental challenges are presented. Special instructions and modifications are given so that everyone can enjoy the benefits of yoga.
Helping people achieve their natural born flexibility and peace of mind.
Yoga for the Cyclist
Spending time in the saddle? You may notice that your quadriceps, hamstrings, and hips rarely rest. Over time, you may obtain overdeveloped quadriceps and tight hamstrings, which may put the hips out of alignment. The posture of cycling also keeps the spine constantly flexed forward. Strain in the muscles of your back and shoulders is common if proper form is not maintained. Practicing Yoga helps to promote alignment of the spine, increases core strength and relieves tight and unbalanced muscles.
The focus on breathing and mind-body awareness in a yoga practice helps you bring the same to your ride. Increased lung capacity helps you when climbing hills or enduring long rides. Always check with your doctor before starting new activities if you have any health concerns AND modify as needed.
Give these three poses a try before and after your next ride.
"Parsvottanasana (Intense Side Stretch or Pyramid)
Stand in Mountain pose with your feet hip distance apart. Step your left foot back about three feet and angle the back foot out slightly. Keep both hips facing front and square your hips. Place your hands on your hips. Inhale as you look up. Open your chest and exhale. Hinging from the hips, keep your spine long as you fold forward over your straight right leg. Modify by slightly bending the front knee and place your hands for support on your leg. Work toward straightening the front knee. Hold for 30 seconds and repeat on second side.
Start on your hands and knees, with your knees directly beneath the hips and hands slightly in front of your shoulders. Exhale and tuck your toes under, pressing your tailbone toward the sky. Keep your knees slightly bent to start. Press your heels toward the ground. It is okay if they don't reach it. Lower down onto your forearms, with your elbows directly beneath your shoulders. Broaden your shoulder blades away from each other. Breathe deeply and hold for one to two minutes.
Setu Bandha Sarvangasana (Bridge Pose)
To open and stretch the front of your body, this pose will strengthen your spine too. It is a natural counter pose to your riding posture.
Start on your back with your knees bent. Place your feet about six inches away from your hips, hip distance apart. Make sure that your feet point straight ahead. Inhale and as you exhale press your feet into the floor and lift your pelvis up as high as you can comfortably. Slide your shoulders underneath you, clasping the hands. Breathe evenly. Hold for 30 to 60 seconds. Slowly lower down, one vertebra at a time.
Cycling Vocabulary Words 101
A'Bloc: French Expression for going at maximum or flat out speed.
Attack: To increase speed quickly in attempt to drop other riders.
Baby heads: Popular term in mountain biking for a section full of rocks the size of a baby's head.
Bonk: Is the term when a rider / athlete runs out of energy due to low blood sugar or a lack of fuel.
Dirt rocket: This is a local term for going head first into the ground while mountain biking. We first heard it from Mark Ouellette, former GSW president.
Echelon: A pace line at an angle that is caused by a side wind.
Full Gas: Pro's use this word for going at maximum or flat out.
Half Wheeling: Long time expression for when someone is riding side by side and keeps his or her wheel slightly in front of the other person's, forcing the pace a little more than is wanted or is comfortable with.
Nuber: A term John learned in Toronto in the early 70's for cable end crimps. Probably only used by us.
Pace line: A group of cyclists who take turns at the front setting the pace and breaking the wind.
Sitting in: Means staying in the pack without going to the front.
Sitting on: Is to be following someone's wheel.
Shelled: Common term for getting dropped when the pace is high.
Sleigh riding: Term from road racing in the 60's for not doing any work.