Hi girls.
Hope you're all well and taking advantage of the good (but hot) weather and getting out there on your bikes.
When it's this hot and humid I can't stress how important it is to hydrate well both during the day in anticipation of riding as well as during the ride. When it's this hot, you should have 2 full water bottles for evening rides - be sure to use a high quality electrolyte powder in at least one of the bottles. Good, high quality options include e-Load, Nuun (both are available at Gears) and my personal favourite Vega Sport Performance Optimizer Pre-Workout Beverage (An all-natural, plant-based electrolyte powder available from most health food stores, Organic Garage, Planet Organic, some Loblaws', etc.). Gatorade and other similar products taste good but are full of sugar and are apt to lead to stomach upset in many people...and even worse, the sugar contained in the powder makes an awful mess of bike frames, derailleurs, cables, etc!
EVENING RIDES
With the exception of Wednesdays, all other evening rides have been extremely well attended. Mondays will remain the "slowest" of the three nights - average pace is approximately 25kms/hr; distance is between 40 and 45kms. Tuesdays and Thursdays - based on who's been coming out regularly, will continue to have an average pace of approximately 26-28kms/hr; distance is between 40 and 50kms. If you have not yet ridden with the group, or if you have not been riding regularly and are not comfortable riding in a single and double paceline, with the pace, or with the general skill level, definitely check out one of the clinics starting next week at Gears: http://www.gearsbikeshop.com/Clinic.html
WEDNESDAY EVENING RIDES - Important!
Wednesday evening rides were always intended for the more advanced, faster members looking for an opportunity to ride fast and hard and continue to see advancement. The intention has always been that members riding Wednesdays be consistent so that the group could advance together in both pace and skill level. The season started well but unfortunately turnout to Wednesday rides has been extremely poor - there have been several occasions when it has been me plus one other member (the rides have been lovely but when there's only two of you it's not really a group ride) - there has also been a Wednesday ride or two in which no one but me has shown up! I have spoken to most of the women who have in the past ridden on Wednesdays and for the most part, all seem happy to ride on other nights. If Wednesday night riders want to email me suggestions regarding the Wednesday rides I'm happy to review them, but otherwise, as of now, I am cancelling Wednesday night rides due to extremely low turnout. With three other evening rides to choose from, it does not make sense for the club to offer a ride that no one shows up to. People wanting to ride on Wednesdays are, as always, encouraged to post a message to Facebook - as advanced level cyclists you certainly don't need me there to lead the ride. Alternately, if somone else would like to commit to leading a ride every Wednesday for the advanced group please let me know as soon as possible. I apologize if this inconveniences anyone...please definitely join us for one of the other three weeknight rides.
TOUR 4 KIDS/TEAM RACE FUNDRAISER
As many of you know, members of Team Race (the club that Tim and several other spouses ride with) have been extremely supportive of Gears Girls over the past three years. Team Race members have assisted with many, many of our rides - I don't know how many flats they've changed over the years, how many GG members they've pushed up hills, how many intersections they've cleared, etc. but suffice it to say, they've been awesome. Now we have a chance to help their club out! Team Race has been instrumental in the creation of the Coast to Coast Foundation and Tour for Kids - please consider attending their event on Wednesday, July 20th to help raise funds for Tour 4 Kids and the Coast to Coast Foundation:
See you out there!
Mel
http://gearsgirls.blogspot.com/
Hope you're all well and taking advantage of the good (but hot) weather and getting out there on your bikes.
When it's this hot and humid I can't stress how important it is to hydrate well both during the day in anticipation of riding as well as during the ride. When it's this hot, you should have 2 full water bottles for evening rides - be sure to use a high quality electrolyte powder in at least one of the bottles. Good, high quality options include e-Load, Nuun (both are available at Gears) and my personal favourite Vega Sport Performance Optimizer Pre-Workout Beverage (An all-natural, plant-based electrolyte powder available from most health food stores, Organic Garage, Planet Organic, some Loblaws', etc.). Gatorade and other similar products taste good but are full of sugar and are apt to lead to stomach upset in many people...and even worse, the sugar contained in the powder makes an awful mess of bike frames, derailleurs, cables, etc!
EVENING RIDES
With the exception of Wednesdays, all other evening rides have been extremely well attended. Mondays will remain the "slowest" of the three nights - average pace is approximately 25kms/hr; distance is between 40 and 45kms. Tuesdays and Thursdays - based on who's been coming out regularly, will continue to have an average pace of approximately 26-28kms/hr; distance is between 40 and 50kms. If you have not yet ridden with the group, or if you have not been riding regularly and are not comfortable riding in a single and double paceline, with the pace, or with the general skill level, definitely check out one of the clinics starting next week at Gears: http://www.gearsbikeshop.com/Clinic.html
WEDNESDAY EVENING RIDES - Important!
Wednesday evening rides were always intended for the more advanced, faster members looking for an opportunity to ride fast and hard and continue to see advancement. The intention has always been that members riding Wednesdays be consistent so that the group could advance together in both pace and skill level. The season started well but unfortunately turnout to Wednesday rides has been extremely poor - there have been several occasions when it has been me plus one other member (the rides have been lovely but when there's only two of you it's not really a group ride) - there has also been a Wednesday ride or two in which no one but me has shown up! I have spoken to most of the women who have in the past ridden on Wednesdays and for the most part, all seem happy to ride on other nights. If Wednesday night riders want to email me suggestions regarding the Wednesday rides I'm happy to review them, but otherwise, as of now, I am cancelling Wednesday night rides due to extremely low turnout. With three other evening rides to choose from, it does not make sense for the club to offer a ride that no one shows up to. People wanting to ride on Wednesdays are, as always, encouraged to post a message to Facebook - as advanced level cyclists you certainly don't need me there to lead the ride. Alternately, if somone else would like to commit to leading a ride every Wednesday for the advanced group please let me know as soon as possible. I apologize if this inconveniences anyone...please definitely join us for one of the other three weeknight rides.
TOUR 4 KIDS/TEAM RACE FUNDRAISER
As many of you know, members of Team Race (the club that Tim and several other spouses ride with) have been extremely supportive of Gears Girls over the past three years. Team Race members have assisted with many, many of our rides - I don't know how many flats they've changed over the years, how many GG members they've pushed up hills, how many intersections they've cleared, etc. but suffice it to say, they've been awesome. Now we have a chance to help their club out! Team Race has been instrumental in the creation of the Coast to Coast Foundation and Tour for Kids - please consider attending their event on Wednesday, July 20th to help raise funds for Tour 4 Kids and the Coast to Coast Foundation:
Surf'n Turf at the Oakville Club
This event is in full swing. We have a great night planned, live music, great food and auction items. If there is something you or your company could perhaps contribute for the auction let Mark Thompson or Freddy know about it (or Mel Crosby).
Buy your ticket for single, couple or booking of ten here https://secure.e2rm.com/registrant/startup.aspx?eventid=74043 or at teamrace.com home page. Hope to see you and your gang there!
Location: Oakville Club, 56 Water St. Oakville
Date: Wednesday July 20, 2011
Time: 6:30 – 10ish
See you out there!
Mel
http://gearsgirls.blogspot.com/
