Just Bike Talk

Basic Riding and Race Nutrition guidelines for Women

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Talitha Vogt

by Talitha Vogt, Tough Girl Cycling

Generally speaking, in our society, women often have a lot of pressure on their shoulders in regards to body image and weight. This can have an impact on us in cycling
performance because we are often cutting calories in the wrong places to try to shave off those few extra pounds we always want to lose. For some of us, this is why we ride bikes in the first place. If you want to lose weight but still ride and/or train, it is imperative to eat “really well” before, during, and after your bike rides. You can, in turn, eat lighter meals at other times of the day. If you don’t give your body proper fuel surrounding your bike rides, you will end up losing lean muscle and sacrificing performance gains. Some basic guidelines are soon to follow.

When I remember back to some of my earliest bike rides, I snicker to myself and wonder how I ever had enough energy to get through any of them. Riding clothes went on, bike
went in the car, and bottle full of plain water was shoved into the bag. I might have taken a backpack with a water reservoir and sometimes even a granola bar. That being said, it is probably fine to do that occasionally, but if you’re looking for sustainable, consistent energy, especially on your longer rides, you have to plan your ride nutrition a little more carefully. Nutrition can really come into play if you are: trying to beat your previous finish time in an event, looking to hang on to the fast group in a training ride, going out for some hard intervals, and especially if you are looking to take a podium spot at a race!

Who is Mike Horgan

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Mike Horgan loved to ride bikes. Road, track, mountain, cyclo-cross, rolling in the hills and flat out on the flats. From Belle Harbor, New York to Boulder, Colorado, Mike became a serious cyclist and pursued it as a career. He raced in all the major US races, including the Killington Stage Race, Casper Classic, Tour of the Gila, Tour of Somerville, National Championships, and the Tour of Texas. And in 1993 and 1994, he finished the Milk Ras in Ireland with the National "B" Team.

Book Review - The Complete Guide to Climbing by Bike

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As the weather begins to show stronger signs of Spring we can return to the hills! For many riding uphill is that perfect moment where you are alone in the beauty of nature.... it's the roadies version of that perfect single track. For others climbing is the true measurement of strength. Whatever your reason is for riding up, now is the time and this is the book you may want to get!

The Complete Guide to Climbing by Bike in Colorado is a great simple reference guide to all of the major cycling climbing routes in Colorado showing great important and basic information on all these routes like

  • Distance
  • Total Elevation gain, average % gain and max % gain
  • Directions on arriving at the ride
  • Climb rating (think Tour de France style almost)
  • General information, traffic, sights, tips, etc.

But one of the coolest thing about this reference book is it's lists, they have:

  • Climbs with Greatest Length of 10%
  • Fastest Decents
  • Most Scenic
  • Steepest Climbs
  • and many more!

Act NOW to Ask your Senators to Support the Safe Routes to School Bill!

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This week, twelve Senators - led by Senators Harkin (D-IA), Sanders (D-VT) and Merkley (D-OR) - introduced legislation (S. 800) to sustain and strengthen the federal Safe Routes to School program. Congress is looking to scale back transportation spending - so it's critical that we send a strong message that the federal Safe Routes to School program should be preserved.

Please take a few minutes to do two simple things to build Senate support for Safe Routes to School:

1. Contact your Senators to ask them to co-sponsor S. 800, through our new online Take Action tool. Simply put in your zip code, personalize the message template, add your contact information and click send!
2. Forward this action alert to at least five friends or colleagues and ask them to contact their Senators too.

Solera Helps World Bicycle Relief Launch Denver Office on April 17

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One of Denver’s most popular restaurants has partnered with World Bicycle Relief, a nonprofit organization providing access to education and livelihood through the power of bicycles, to help celebrate the opening of their new Denver office while aiming to raise $15,000 for the organization’s current Bicycles for Educational Empowerment Program.

On April 17th, Solera’s Executive Chef, Goose Sorensen, will open his restaurant doors to the Denver community. In exchange for a donation of $134 /couple or $67 /individual, attendees will enjoy limitless cocktails and appetizers as well as access to an impressive silent auction including a Cervelo S2 Frame, Zipp Wheels, Skea and Descente jackets and many other items including gift certificates to several Denver restaurants and businesses). “$134 puts a bicycle into the hands of a student in Africa reducing her commute to and from school by up to 7 hours each day.” Says World Bicycle Relief Grassroots Development Manager Katie Bolling. “With a bicycle, our student recipients gain valuable time to study for school and help their families with chores.”

Volunteers needed for seeding at Valmont Bike Park

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"If you can spare next saturday morning, the 26th, from 9am-1pm, we need 30 people to help spread grass seed at Valmont. The park construction is progressing well, but we need to pitch in. Getting the grasses established is a requirement by the City prior to opening. If the grasses are not established when the site opens, they never will. The irrigation is installed, and the sprinklers will crank up once we get this done.


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