Chicks that ride weekends!

Did you get out and ride this weekend?  Rumor has it that Chris may have ridden a horse?

Becky did the OCW women's training ride on Saturday and was able to do 34 miles staying with the pack!  Great job.  This group will meet every Saturday morning at the Square in Irvine with your choice of ride lengths.  It will be a no-drop ride with coaching and guidance.  The aim is to increase ride lengths so that you are ready for the Amtrak century come September.

Cyndi rode with her husband in the Tour of Long Beach, benefiting the Pediatric Unit at Long Beach Memorial Hospital.  This was Cyndi's first metric in 15 years.   She had to break that new bike in with a good solid ride.  

Pat and Theresa attended the Courageous Women of Dirt mountain bike clinic at Irvine lake.  Although they only ended up with about 2 1/2 miles, being out in the sun and concentrating on all the new skills was pretty exhausting.

Pat and Theresa also joined the Tough Chik team for the International Women's ride day, CycloFeme 2013.   30 quick miles of the Santa Ana River Trail.  It was hot and there was a headwind going down, but the girls all ended with a smile on their face and ready to plan the next one.

This Wednesday will be the Ride of Silence, honoring those that have been injured or killed in a bicycling accident.   We will meet at our normal spot and ride over to meet other cyclists from all over Orange County at Irvine City Hall to begin the easy slow ride.   Be sure to bring lights.
http://www.sellin.com/silence/

Chicks that ride new bikes..

Great turnout on Monday!  Seven chicks and a trail male (he prefers to be called the wrench) along as we road out to Peter's Canyon and back.   I'm not sure if it was the bit of nip from the wind or excitement of new bikes (or maybe the impending darkness), but everyone really pushed and was able to maintain their speed on the gradual up hill.  We earned the very fun quick down hill on the return trip.

No mechanicals this week and Becky was riding her newly tuned bike.  Maleia was the surprising one with her new beautiful white Felt, that is yet to be named.

While we are still working against earlier sunsets, we will continue to wear reflective colors and bring our lights.

When we returned to the park we toasted the newly acquired bikes with some pink champagne.

Time to start planning our first Margarita ride....

See you on the road.

Chicks that maintain their bikes

If you missed last Monday's ride, you didn't learn the lesson of good regular bike maintenance.  If you are relying on a bike shop for service on your bike and depending on the amount of riding you are doing, you need to plan at least an annual visit for a tune up.

When you buy a new bike, you may start to notice some cable stretch on your gear shift and brake cables.  Most new bike purchases come with a 90-day check up to adjust these cables.

Knowing how the bike should normally feel while riding and regularly checking the bolts on your bike and on your shoe cleats, will help you steer clear of breakdowns during a ride.

Becky broke a spoke on her back tire while we were climbing up Ridgeline in Turtle Rock.  (Personally I'm thinking she really didn't want to ride to the top).   We were able to do a temporary adjustment on her brake so her wheel would turn (albeit wobbly) to get us back to the ride start.  She took her bike to Performance for a much overdue tune up which included drive train cleaning, a new chain and brake pads.

Another thing to keep in mind is regular lubrication on the moving parts.

 What Needs to Be Lubricated?

• The chain: Your chain is your bike's most "at risk" lubricated part. It should be lubed frequently to slow the rate of chain wear. Be sure to remove the chain from your bike from time to time (depending upon your riding style and conditions) to be thoroughly cleaned in a solvent and re-oiled. The more frequently you spot-lube your chain, the less necessary off-bike cleanings (and chain replacements) become. In general, lubricate your chain whenever it squeaks or appears "dry." Lubing after wet rides will help keep your chain from rusting. Keep in mind that the type of chain lube (wet, dry or a wax lube) affects how often you need to lubricate. Avoid over-lubricating.
• Brake and derailleur levers: These levers are crucial for braking and shifting. Apply a drop or two of oil to the lever pivots and the barrel adjusters from time to time to keep them functioning properly.
• Brake and derailleur cables: These cables connect your brake and the derailleur assemblies to the levers you use to control them. Check them frequently (especially in wet conditions) and re-lubricate occasionally so that they can effectively translate your commands to the component groups.
• Brake and derailleur assemblies: These assemblies are made up of a number of small moving parts. Be sure to keep an eye on their arms, wheels and pulleys so they don't bind up or become rigid. Apply lubricant to the pivot points of the assemblies.
• Bearing systems: The subject of maintenance and repair for hubs, headsets and crank sets is beyond the scope of this introductory maintenance clinic. 

R.E.I. has a great listing of cycling articles, many of which include bicycle maintenance.  http://www.rei.com/learn/expert-advice/cycling.html

R.E.I. also offers free Bicycle Maintenance Classes, so you can learn some of the easy adjustments you can do no your own.  The Tustin Store has one on April 9.  http://www.rei.com/event/38770/session/68747/05302013

Those of you who took the Cycling 101 class with OCW last year will remember every time you ride ABC quick check - A= Air (and tires), B = Brakes (make sure they are working and in place), C = Crank, Chain and Cogs.  Always give them a once over before you swing your leg over your frame.

See you on the road.

Chicks that pedal...

It was fun to see new faces on Monday evening.  Welcome, Leslie and her smile.  We did a brisk ride on a modified Quail Hill route getting back just before dusk.

Wednesday night only two chicks and a husband showed up.   It was time to try the first-of-the-season run at Shady Canyon.  It started out a little cool, but we soon warmed up and after five miles began the ascent up the canyon.  It was a beautiful evening, perfect temperature and very few people on the path to navigate around.   Once we crested the top we had a blast flying down the well-deserved downhill that made the climb so worth it.

Everyone is doing a great job keep a quick cadence and although you don't always want to shift gears, you know you have them so you can avoid mashing big gears as the terrain changes.   I thought it would be a good time to discuss pedal efficiency.

By increasing your pedal efficiency, you can get faster over longer rides, are able to be faster with less effort and ti will help strengthen muscles in the legs that improve balance and riding ability.  Newer riders will begin to realize they can increase their power (with clipless pedals) by pulling up as well as pushing down. This is really pedaling in squares when you should be thinking of rotating in circles. If you concentrate on pulling your foot across the bottom you will immediately increase power.   Think of it like trying to scrape gum off the bottom of your shoe as you pull it back just before the pull up into the next stroke.

Here's a link to good article on improving pedaling efficiency:

http://www.active.com/cycling/Articles/Try_these_drills_to_improve_your_pedaling_efficiency

Chicks that earn money while riding....

Yes, if you had been on tonight's ride you could have pocketed a $20 bill.  It pays to pay attention to the path you are riding on.   Nice easy ride - Strawberry Farms route.   We had two new to the group riders, Maleia and Cyndi.  They were strong and made short work of our little 10 mile ride.  As the days get longer we can get back to a 15 mile route.  Looks like everyone one succeeded in getting some riding in during the winter months.

It was fun to have daylight and a very light headwind. See the video as we return to the bike path trail.

Be thinking about a weekend group ride we can all plan to attend together.   See you on Wednesday.

Chicks that ride the early days...

I ran across these old photos from the late 90's or early 2000's.  It was before Karen had Gabby.   Jeri, Marni, Karen and Theresa and young Jessy rode in the Heart Association's ride in Irvine.  A lot of Scantron employees were doing the walk portion but we thought it would be more fun to ride.  Who would have thought we would still be riding more than a decade later, and Jessy as a grown up chick.

March 10th is just around the corner.  Hopefully you've gotten some time in the saddle at least on the weekends.  We are all looking forward to our evening training rides.   See you on the road.

Chicks that ride for TaTas!

Jeri, Karen, Chris and Pat rode the Annual Breast Cancer Awareness ride sponsored by TwoWheelsOnePlanet in Costa Mesa.   The majority of the riders were women, but many of men came along because they love the TaTas too.  It was a 25 mile ride through Costa Mesa, Newport Beach, Back Bay and back on a beautiful day.  Got to love the Southern California Autumns.
This should be a good reminder to do a monthly Breast Exam.  It's not a replacement for an annual mammogram, but done monthly can sometimes help identify lumps that need a doctor's review.

The following is from Web MD

What Is a Breast Self-Exam?

The breast self-exam is a way that you can check your breasts for changes (such as lumps or thickenings). It includes looking at and feeling your breast. Any unusual changes should be reported to your doctor. When breast cancer is detected in its early stages, your chances of surviving the disease are greatly improved.

How Do I Perform a Breast Self-Exam?

If you choose to do self-breast exam, follow the steps described below:
In the mirror:

1. Stand undressed from the waist up in front of a large mirror in a well-lit room. Look at your breasts. Don't be alarmed if they do not look equal in size or shape. Most women's breasts aren't. With your arms relaxed by your sides, look for any changes in size, shape, or position, or any changes to the skin of the breasts. Look for any skin puckering, dimpling, sores, or discoloration. Inspect your nipples and look for any sores, peeling, or change in the direction of the nipples.
2. Next, place your hands on your hips and press down firmly to tighten the chest muscles beneath your breasts. Turn from side to side so you can inspect the outer part of your breasts.
3. Then bend forward toward the mirror. Roll your shoulders and elbows forward to tighten your chest muscles. Your breasts will fall forward. Look for any changes in the shape or contour of your breasts.
4. Now, clasp your hands behind your head and press your hands forward. Again, turn from side to side to inspect your breasts' outer portions. Remember to inspect the border underneath your breasts. You may need to lift your breasts with your hand to see this area.
5. Check your nipples for discharge (fluid). Place your thumb and forefinger on the tissue surrounding the nipple and pull outward toward the end of the nipple. Look for any discharge. Repeat on your other breast.
   In the shower:
   
6. Now, it's time to feel for changes in the breast. It is helpful to have your hands slippery with soap and water. Check for any lumps or thickening in your underarm area. Place your left hand on your hip and reach with your right hand to feel in the left armpit. Repeat on the other side.
7. Check both sides for lumps or thickenings above and below your collarbone.
8. With hands soapy, raise one arm behind your head to spread out the breast tissue. Use the flat part of your fingers from the other hand to press gently into the breast. Follow an up-and-down pattern along the breast, moving from bra line to collarbone. Continue the pattern until you have covered the entire breast. Repeat on the other side.
   Lying down:
   
9. Next, lie down and place a small pillow or folded towel under your right shoulder. Put your right hand behind your head. Place your left hand on the upper portion of your right breast with fingers together and flat. Body lotion may help to make this part of the exam easier.
10. Think of your breast as a face on a clock. Start at 12 o'clock and move toward 1 o'clock in small circular motions. Continue around the entire circle until you reach 12 o'clock again. Keep your fingers flat and in constant contact with your breast. When the circle is complete, move in one inch toward the nipple and complete another circle around the clock. Continue in this pattern until you've felt the entire breast. Make sure to feel the upper outer areas that extend into your armpit.
11. Place your fingers flat and directly on top of your nipple. Feel beneath the nipple for any changes. Gently press your nipple inward. It should move easily.