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Look for these routes on the schedule at a later date.
Well, the Oregon coast was SO much more fun than any part of Washington, even when it was raining out. We started out in Portland and rode to the coast (80 miles) in one day with my brother. His wife and kids met us at the beach with all of our things and a HUGE feast!
Since then we have been working our way south in 5 - 65 mile days which have been heavily dependent on the weather. When it rains it pours with strong head winds. But when the sun is out (which only happened once or twice) we are graced with beautiful weather and a tail wind!
The day we crossed into California was a beautiful sunny day! Riding through the Red Woods yesterday was AMAZING even through the grey and fog.
We have met a bunch of other tourers from all over the world and of all ages. Our next stop is San Francisco! I can't wait...
PS - Vic says hi.
I would like to thank all the teammates on tonight's ride who wished me good luck coming out to my parents in Brazil in the next couple of weeks. I have to say I feel a little more empowered to do so, now! You all rock!
So a bunch of us were talking, and we decided to show up at First Friday (the gay one) in our red jerseys to help promote some visibility for the group. I've been working with Dede Frain to get some increased publicity for us (and we now have a slide in the displays that are seen on the TVs around the club), so I know she will appreciate us being there.
BTW, though most of the attendees are women, men are welcome too, and it would be great to have a broad contingent present. However, if you don't want to go to First Friday, please consider going to the GLBT SportsFest kickoff at JRs. You can find info about that elsewhere on our site.
All you need to do is show up, and if someone asks you about the group, say nice things about how fun the rides are, and maybe talk up the scavenger hunt that is scheduled for June 27. We're doing a couple of rides from the SportsFest, including the very fun Tour de Parks on Sunday, where you can learn a little bit of Denver History.
Ping me or reply to my post if you have any questions or comments.
This is a common question from new riders as well as teammates that have ridden for years and just starting to ride longer rides...
If you are riding longer than 2 hours, you will need to consume calories, carbs and electrolytes or you may "bonk" when your glycogen stores are used up. Trust me, if you have "bonked" you know the feeling, it's no fun. Plan your ride nutrition by bringing along sports drinks, gels, or other healthy snacks such as fig cookies, bananas or energy bars. That's why our OUT Spokin' jerseys have those wonderful pockets, a.k.a. pockets of requirements.
In general, an intake of 240-280 calories per hour is sufficient for most riders. It is important to figure out what works well for your body and your riding style. This is best done during training rides and not on special events. Calories can be obtained from sports drinks as well as ride food.
In the 1985 Race Across America (RAAM), Jonathan Boyer rode to victory using a liquid diet as his primary fuel source. Since then, liquid diets have become the norm for endurance athletes. Liquid nutrition is the easiest, most convenient, and most easily digested way to get a calorie and nutrient-dense fuel. Solid food, for the most part, cannot match the precision or nutrient density of the best liquid fuels. In addition, too much solid food consumption will divert blood from working muscles for the digestive process. This, along with the amount of digestive enzymes, fluids, and time required in breaking down solid food, can cause bloating, nausea, and/or lethargy.
Experts generally recommend that you drink between 17-25 fluid ounces per hour. This fluid can be good ole water, or some kind of sports drink. Sports drinks can be carbohydrate based; however, for longer rides it is important to consider ride drinks that include some protein, this will also help you supplement your calorie intake.
When exercise extends beyond about two hours, your body begins to use protein to fulfill some of its energy requirements. Your body's use of protein helps to satisfy anywhere from 5-15% of your energy needs. If you fail to include protein in your fuel, your body will actually draw protein from your own muscle! This process affects performance through muscle deterioration and increased fatigue, and also negatively affects the immune system and recovery. The longer your ride the greater these problems are compounded. So while carbohydrates are still the primary component of your fuel, it should include a small amount of protein when training sessions or races last longer than two to three hours. Take a look at your fluid selection, some performance drink mixes include protein and this is a good way to add protein to your ride nutrition.
About every 15 to 20 minutes, consume some liquid, and about every hour have a snack. By using a drink mix which provides both calories and protein you will be supplementing your calories with fluids. This is a nice way to spread out your calorie consumption, vs. eating the entire 240+ calories all at one time. This may minimize stomach problems if you have problems eating while riding. If you find it hard to digest solid foods, consider using some kind of energy gel for calories. Pay attention to how many calories you are consuming. If you fall behind the 240+ calories in the hour, don't try to make up the missed calories, this can cause digestive problems as this can be too many calories for your body to digest while exercising.
Remember, you can get water along the route; however, finding your preferred sports drink is not as easy to find. If you are using a powdered drink mix, carry some mix in a plastic bag, then add the mix to your water when you refill your bottle. It is also a good idea to keep one bottle that is plain water and one bottle that is mixed sports drink. If you want plain water you have it with you, if you run out of the sports drink you can make more.
For rides shorter than 2 hours, water is usually sufficient(maybe a small snack, you be the judge).
- some information obtained from http://www.hammernutrition.com
It sure was a nice day to ride! Thanks for a nice first ride with OUT Spokin' on Thursday night. Now I'm REALLY hooked. I was sad to miss the Sat. ride yesterday, but went out this morning on the Platte trail on my own.
On my way back, I almost ran over a rattlesnake on the path (at least I'm pretty sure that that's what it was). I stopped and managed to take a picture as it slithered off the path. I guess we should be careful with the "locals" if we take a break along the trail.
Well, we made it to Portland. It was a very soggy wet week of riding (and a few other modes of transport) but we've found ourselves in Portland on a sunny day. Today might actually be the first day where we didn't wake up to rain.
The hills along the coast are STEEP. Steeper than anything I've ridden in Colorado. But I can feel my legs getting stronger.
The San Juan islands were beautiful, and a lot of fun to explore by bike. We rode accross Orcas island to East Sound and explored the little town before heading back to Anacortes on the afternoon ferry. We had intended to ride Mt. Constitution, but the weather just didn't cooperate.
Weather not cooperating has been the theme of the trip so far. As we crossed the border from Canada to the US on the first day it was POURING rain. All of our stuff has been wet or damp since then, despite being completely water proof on the bike.
Despite the weather we are having a great time and are looking forward to a couple days off here in Portland with family...
We had an awesome turnout today for the 3-way ride, especially for the beginners. Unfortunately the wind gusts were extremely strong, which made some unsafe riding conditions. Due to the high winds, we had to cancel both the Beginner and the Advanced rides for safety reasons.
What are the chances? This has been the best temperature with blue skies this season and the winds ruin our plans. Although I can't control the weather, I am truly SORRY that the Beginner and Advanced rides got canceled. I do think that it was the right decision though. We will make sure to put this ride on the schedule another time this season.
The intermediate riders had a little more luck. They also had a windy start; however, after a few miles and a turn into the wind the dangerous cross winds subsided. That left the Intermediate riders with 10 more miles of climbing in a head wind. Sounds fun doesn't it?
Several of the riders that had to load up due to the conditions actually drove the Intermediate route to check on their team mates. They became our personal S.A.G.(support and gear)vehicles.
I can't express how much that I appreciated seeing friendly faces and knowing that they were there to help us if needed. The climb into Ward is hard enough without a head wind, it was great to have the encouragement of friends to get us to the top. After completing the climb, our SAG drivers loaded up our riders and bikes so we would not have to make the steep descent in the high winds. A big THANKS goes out to all... LOVE YA!
Hey all -
If anyone out there is interested in using their bikes to volunteer and help out a whole different community, well here's your chance!
I run a 5K on June 13, at City Park for The Epilepsy Foundation of Colorado, and I am looking for volunteers who would like to volunteer as course marshals. It's a pretty easy gig and you get to ride your bike around the course, hanging up signs, being eyes out there for any medical problems, and generally cheering people on. You can dress up, not dress up, but definitely have fun with it.
Did you know that 47,000 people in Colorado have epilepsy? That is more than MS, cerebral palsy, and Parkinson's combined! The stigma attached to epilepsy often keeps these people from telling their friends, family and becoming scared to even go out of the house. It's a great cause - help us raise awareness.
If you want more information - check out the Foundation's website www.epilepsycolorado.org and click on the 5k link on the right. Or contact Peret at firstname.lastname@example.org or 303.377.9774 to sign up.
Join OUT Spokin' in Denver's first LGBT SportsFest. There are three days of festivities planned starting with a kick off party at JR's on Friday, June 4th. On Saturday and Sunday(June 5th & 6th) there will be several Denver Sports Clubs on hand in Cook Park(Click for Map). Join OUT Spokin' for bike rides on both days.
OUT Spokin' will also be running a Bike Valet so people can bring their bikes and not have to worry about them while they are enjoying the festivities. We will be looking for volunteers to help with this effort, so please let us know if you can take a shift or two at the Bike Valet.
Saturday's ride will include longer options for those wanting longer distances; however, we will start and end in the park so you can join in the festivities after the ride.
Sunday's ride will include our famous Park to Park ride. This is a great ride for all levels. It is an easier cruise to several of the Denver Parks, including a little history along the way. Join us for the ride, and maybe a Popsicle if the weather is nice.