Friday, September 16, 2011

Cycling Etiquette

This was taken from the MS150 website.  It's very easy to forget the etiquette but is so important to remember it.  I've been to MS150 warm-up rides where riders didn't follow the etiquette and it's really annoying.  I hope the people not following them are not MS150 riders.  I find riding in GB that a lot of riders there don't use the etiquette.  Even if you ride solo it's good practice to follow the etiquette.  If you ride a bike please study these.  It makes riding safer for everyone.

Cycling Etiquette

Cycling Etiquette: When you are riding with many other riders, there are some cycling customs and etiquette points we all must follow.
  • Riding safely in big groups requires a mature and positive frame of mind. Always ride smart, ride safe.
  • Riding safely in big groups requires communicating with other riders around you. (Be sure to check out our tips - Vocal Warnings)
  • Maintain your personal space; avoiding close proximity to other bikes.
  • Avoid sudden sideways movements while riding in a group; be predictable and always hold your line.
  • Be considerate of slower and faster riders around you; remember that this is a fun ride, NOT a race.
  • Be careful, signal, and let others know when you’re slowing or stopping.
  • Passing and being passed is a critical skill. Please review these passing tips.
  • For more information, please review the Think Safe, Ride Safe – Safe Cycling Presentation (PDF or PowerPoint).
A final point, we are all ambassadors for cycling as we travel along the roadways and through the many communities along the way. Be especially considerate of our friends and neighbors who are gracious enough to share this special route with us. Among other things, this means do not hog the road; let local traffic get through to and from their homes. This also means you should use the facilities provided along the way, not the shrubs.

Ride Tips - Passing
Passing on a bicycle is a two-way process. As a general rule, the passer has primary responsibility for a safe pass; however, both the passer and "passee" have a few simple responsibilities to make a pass safe and friendly.
The passee(s) should:
  • Be aware of approaching riders (look behind and listen! NO headphones); consolidate to single file to allow a safe pass;
  • Acknowledge calls to pass; saying "Thank You" is a GREAT way to do this!
  • Maintain a steady speed and hold a consistent line-don't suddenly slow down or speed up as you are being passed, and don't swerve.
The passer(s) should:
  • Call "Approaching rider" as you get close;
  • Slow a bit to allow buffer space; communicate "Rider up, slowing" to your group; groups must only pass as a single line;
  • Check the road behind to ensure no approaching vehicles, making sure there is enough room for everyone to safely pass;
  • Call "Passing on your left" after the other rider has acknowledged your presence, indicating number of riders in line if passing as a group;
  • Move left to allow adequate space as you come around as you smoothly accelerate to your previous speed to make the pass;
  • Allow plenty of room before pulling back in to the right so as to not cut off the passees;
  • If in a line, the last rider should indicate "Last rider."

Ride Tips - Vocal Warnings
  • Slowing - When someone yells "Slowing!" it means that there is something causing them to slow down. This could be a traffic light, slower bikes or some road hazard. Prepare to slow down, tap you brakes and repeat the yell "Slowing" to indicate that you've heard the warning and to alert those behind you that you are also slowing down.
  • Stopping - When someone yells "Stopping!" it means they are stopping. If they are just pulling over to fix a flat or rest, you should prepare to pass (see tips above). However, this could be a stop light or major road hazard, so you must be prepared to stop. If necessary, tap your brakes while repeating the yell "Stopping" to indicate to others that you've heard them and to alert those behind you that you are also slowing to a stop. It is important not to slam on your brakes, especially if there are others behind you!!
  • Hold your line - When someone shouts, "Hold your line," this means that you need to steer a straight line as best you can. In most cases, the person is attempting to pass. If you swing out or don't keep your bike steady, you could cause trouble for the other cyclist.
  • On your Left - When someone yells "On your left," it means that they are passing you on your left side. You should never hear "On your right." First of all, you should be riding towards the right side of the roadway unless passing, so there should no room for anyone to pass on the right. NEVER PASS ON THE RIGHT.
  • Car Up - This is a verbal caution to beware of an approaching vehicle and to stay right. When you hear this, repeat the call so that others know that you are aware of the approaching vehicle and to alert others.
  • Car Back - This means that there is a vehicle coming up from behind. Move to the right as safely possible to allow them to pass. Repeat the call so others ahead of you also know about the car.
  • Holes - When someone shouts "Holes," "Bumps" or "Road kill," they are warning of road surface hazards that could cause you problems. Generally they will also point to the hazard. Be prepared to avoid these hazards without swerving into other riders. Again, repeat the warning for those behind you.
  • Cracks – Riders will call “Crack” when there is a crack parallel to your direction of travel. These cracks can catch your wheel and cause a spill. Many riders will wave their left or right arm forward and back with their palm facing their body to let riders behind know which side the crack is on. Pass the warning back while signaling with one hand if you can. Spot the crack and move over if needed, as smoothly as possible to avoid it.
  • Gravel - This warning means there is gravel in the road. They may also indicate gravel on the side of the road by waving their hand palm down over the side with the gravel. Ride around the gravel when possible, although you can ride through it safely if you hold a straight line. Gravel in a corner warrants caution when turning. Slow down and keep the bike more upright by pushing with the outside hand as you steer through the turn.

Sunday, September 11, 2011

Recipe... Bulgar and Green Lentil Pilaf

Here is the recipe people were asking me for on facebook.  I added shrimp to it and used steel cut oats instead of bulgar.


Bulgar and Green Lentil Pilaf

WATER
5 ¼ cups

LENTILS, GREEN
3/4 cups

2 TURKISH BAY LEAVES

BULGAR, MEDIUM
2 1/4 cups

SALT
1 1/4 tsp

CINNAMON, GROUND
1 tsp

NUTMEG, GROUND
1/2 tsp

CARDAMOM, GROUND
1/4 tsp

ALMOND, TOASTED
slivered
1/2 cup

ONION, CARMELIZED
1/3 cup



Directions:

Bring first 3 ingredients to boil in large saucepan over medium-high heat. Partially cover pan, reduce heat to low, and simmer until lentils are almost tender, about 15 minutes. Mix in bulgar, salt, and spices. Cover; simmer until water is absorbed, about 10 minutes longer. Season with pepper. Discard bay leaves. Serve topped with almonds and reserved onions.

Makes 8 servings

1 serving = 159 calories, 5g fat, 9g protein, 22g carbs, 224mg sodium

Sunday, September 4, 2011

Wind

Wind is a character builder.  It's 90% mental and 10% physical.  When dealing with wind on a bike ride just keep reminding yourself that it will make you stronger no matter how miserable you are.  Repeat the mantra, "wind is your friend".  There's no guarantee there won't be wind race day.  It's best to be prepared for many different conditions.

Happy training!

Thursday, September 1, 2011

Taking care of your body...

It's very important to properly stretch every day.  Also, incorporating yoga, massage, and the occasional adjustment especially help when you are putting in the long miles for a half or full iron distance race.

My favorite place to go in town for a massage is Kinetic Bodyworks.  Although they aren't all that close to where I live I will gladly make the extra trip to go see one of their massage therapist!!!!  They have magic hands!!

For chiropractic care I like to go to City Center Chiropractic.  They are very knowledgeable and give great adjustments!!

Using foam rollers, tennis balls (rolling your foot over it or rolling against one on a wall for your back), or The Stick on a regular basis also help.

Happy training!!!