Friday, February 27, 2009

A picture says a 1000 ahhhhhs

Try This on Your Next Ride


Stretch on Your Bike

Near the end of his long stage 4 breakaway with a pair of other riders in the Amgen Tour of California, Tyler Hamilton was seen using several on-bike stretches to loosen and reinvigorate fatiguing muscles. It helped, but not enough to prevent being gobbled up by the peloton a few minutes from the finish.

Muscles and joints can get tight in the typical 5-7-hour pro race. But you don't need to be a cash rider to benefit from stretching during several hours in the saddle.

With winter winding down and longer rides coming, let's see how to ease the tension when you're on the bike long enough to start feeling stiff and sore.

Here are 4 stretches that can easily be done during rides:
Calves. While standing, stop pedaling with one foot at the bottom, as if cornering. Put your weight on that foot and let the heel drop toward the road as far as possible. Hold for 10 seconds. Move your hips forward and arch to also stretch your low back. Then do the same with the other leg.
Quads. This is a rather advanced moved, so don't try it unless you have adequate bike-handling ability. While sitting, stop pedaling, unclip your right foot and bring it back toward your butt. Grab your ankle with your right hand and pull the foot up and back, stretching your quads. Hold for 10 seconds. Repeat with the other leg. Grip the bar on top near the stem so these movements are less likely to affect bike control.
Shoulders. Sit up and hold the bar near the stem with your left hand. Extend your right arm up and back like you're pointing at a bird flying over. Stretch the shoulder girdle in this way for 10 seconds then do with the other arm.
Neck. Sit up, hold the bar near the stem with both hands and slowly turn your head fully to the left and then to the right. Try to touch your right ear to your right shoulder, then left to left. Tuck your chin to your chest and hold for several seconds.
Caution! These moves can easily make you veer off line. Check for traffic first. When all is clear, move to the center of the lane so you won't wobble off the road edge. And when riding with others, wait till you're at the very back of the group or paceline.

1986 TdF Memories

There is a wonderful interview at BKW with Andy Hampsten about the 1986 Tour and the
conflict between Greg LeMond and Bernard Hinault. Read it for the memories and insights.
(h/t to Brian)

Vanderkitten Pro Cycling Team Founder-Elizabeth Keefe Hatch

Ahhh what cycling can do for your form.........

Thursday, February 26, 2009

Get 'em while you can.......

Thursday morning was another ride friendly weather day-as a result there was a decent turnout of WGaS riders. Fronque, AB, el Libro Grande, Pablo, myself (BT) and an appearance by the temp service of BFBT, as well as a Jazzy Jeff passing in the morning mist. Starting temp was 35F with little wind so it felt warmer than yesterday even though a tad cooler.
The next three days look to be more iffy: highs of 29 lows of 15 and some flurries--perhaps a later in the day woods ride?

Wednesday, February 25, 2009

Wednesday AM Ride Report

Frank, Tucci, BT, Greenie and myself had a lovely morning ride - winds made the ride south a little tough but made coming back to get coffee a breeze! Wish more of you would have joined us - hopefully spring is around the corner???

Tuesday, February 24, 2009


No excuses. Check your bike. Set your alarm. Get to bed early. See you on the road.

Monday, February 23, 2009

Take the survey

It's over there...on your the top...yeah, that's it.

Friday, February 20, 2009

Cycling Funnies

From Yehuda Moon:

Thursday, February 19, 2009

Weather Anomalies

It was way warmer in Alaska yesterday. Tomorrow morning doesn't look so nice either.

Friday, February 13, 2009


Wednesday, February 11, 2009

Tuesday, February 10, 2009


If it isn't raining, we're riding. It's the usual time and route. I'd like to make this an actual recovery ride. Let's see how long that lasts.

Official WGaS Season Opens

It was a fabulous February morning for our 1st WGaS weekday morning ride-roads a bit wet, but at 5:45 AM start temps were a balmy 50F
It was nice to have a decent gruppetto of 9-Rabid Rob, Eager Eric, Fronque, Greenie, BFBT, AB, Pablo, Doc Rod and yours truly. So..........the fun begins

Monday, February 9, 2009


Here's your forecast for tomorrow morning:

Weather by hour title=

Get out and ride. I'll be on my 'cross bike with 28c Gatorskins. And big John is kicking our butts on his mountain bike with 2.3" knobbies.

No excuses.

Friday, February 6, 2009

Wednesday, February 4, 2009


I just added a slideshow using FlickrSlidr. It pulls photos from my WGAS set, so if we ever get out and ride some more I can easily add to it. And, no Fred, I won't be taking photos in spin class.

Tuesday, February 3, 2009

Another Attempt

After several focus groups, some user feedback and a brief consultation with experts in the field, I have HTMLed the blog design to within a gnat's eyebrow of perfect design.

Now all we need is some interesting content...

A More Successful Makeover

Frank - I think I'm gonna spray paint your bike!