CYCLING TO WORK

Are you riding your bicycle to work?  People all over the world are changing their methods of transportation. The millenniums and Y Generation have forced us to think differently about a lot of things. Some do it to save the planet, some to save money, others find they are forced economically and financially to find a better way of doing things. Transporting ones-self five days a week, 50 weeks a year is costly. Whether by car, bus or train, getting from point A to point B sustains a cost whereas bicycling is virtually free. True, there are upfront costs, yet once you have the bicycle, the clothing, a couple of spare tires, a wire bottle and a good pair of shoes, your cost free.  There is one factor which remains a challenge for many – the physical requirements. Hoping on a bicycle and riding 6-8 miles to work doesn’t come easy.

     Google commuting by bicycle and you’ll find articles referencing exercise, fitness, race training, health benefits and more. There is very little however on how to prepare for the commute. If you don’t exercise at all, jumping on a bicycle and expecting to ride 6-8 miles on day one will led to parking your newly purchased bicycle in the garage or hanging it from a hook in the ceiling never to be touched again. If you don’t know your physical limitations, you will end up hating the experience as much as you hate the bicycle.

     Although cycling is a low-impact exercise, any prolonged physically activity (you’re not prepared for) can leave you with injuries.  Back strain, arm pain, shoulder and knee discomfort are problem areas new and many seasoned cyclist experience.  Tiredness, fatigue, a lack of hydration and poor nutrition should be added to the list.  If you are planning to purchase a bicycle, or own one you’re planning to use for commuting prepare yourself for the ride – emotionally and physically. There are rules and regulations when riding in traffic, there are challenges riding up and down hills, bike routes aren’t always available and safety is a major concern.

     Group bike rides are a must. Before heading out alone join a local group bike ride. Most have different levels and many offer indoor classes before taking to the road. Bike Shops such as Bixby Bicycles and Accessories can provide maps to lay out safe routes.  They also have coaches who can help you prepare physically, give nutritional advice, ensure equipment fits properly, and teach recovery methods. No one wants to feel great about bicycling to work and arrive unable to put in an eight hour day. Your boss just might have something to say about that. Being aware of the weather conditions, having extra clothing, and having a plan B is crucial. Bicycling is physical exercise and if you’re in a hot climate you’ll need a way to freshen-up once you arrive at the work place. You don’t want to arrive exhausted neither do you want everyone to smell you coming.  Snow, rain and drastic changes in temperature can make the ride home challenging, have a plan B. Preparation is key!

     Commuting to work by bicycle is more popular than ever.  You save money, see things you’ve never seen before, avoid rush hour traffic and rush hour crowds, save money, save the planet, get your daily dose of exercise, and let’s not forget the freedom of the ride. If you’re properly trained, physically fit, and properly attired for safety and comfort, know your route and have a plan B for unexpected changes in the weather or that requirement to work overtime, commuting by bicycle can be a truly rewarding experience.

NATIONAL BIKE MONTH

In writing this blog, I must assume most of you are already riding. Posted on my social media sites, my website and my online blog, readers and followers tend to be part of my cycling community. So why reinforce National Bike Month to existing cyclist? Because it embodies all the reasons I ride, coach, build, advertise, market, sell and repair bicycles. For me it goes far beyond the economics, health and fitness benefits of cycling. I think it is best said in snippets from my original Mission Statement: “To create new cyclist and to coach and support existing and mature cyclist and racers in a fair, friendly and courteous training environment. To educate the cycling community fostering a healthy fun method of exercise and sustainable fitness.” Yes, I’ve removed the business portions to concentrate on my reason for reaching out to you with this blog. Bicycling is so much more than two wheels, two pedals and a saddle. Cycling for me is a way of life. It’s who I am and one of the reasons I get up in the morning. It’s the social, economic and health benefits I want for you and those you care about the most. Regardless of age, culture, economics, social status, size, weight, health or level of wellness, bicycling can enhance your life - for many it can be a life saver.

We live in a society where obesity and diabetes has become a major problem. A large portion of our society; children, adolescents, teens, adults and the elderly are overweight. Cycling can help, however in many communities it isn’t reaching those who need it the most. National Bike Month gives me and passionate cyclist nationwide the opportunity to expand our reach and amplify a message you’ve heard again and again: Cycling improves mobility, strengthens bones, decreases body fat and boosts flexibility. It’s good for the heart, brain, digestive system and is a great way to burn calories. Cycling brings communities together, is great for the environment, gets children out-of-doors and encourages cycling as a family.

Is National Bike Month still needed? A definite yes! Despite cities adding bike lanes and bike trails, despite bike sharing growing by leaps and bounds, despite biking events, rides, races and tours, large segments of the country remain dangerous for cyclist. National Bike Month highlights the dangers, the benefits and the needs. Bike To School Day highlights the physical, mental, and emotional benefits of cycling to school, Ride To Work Day highlights the benefits of two wheels over four and the CycloFemme Ride highlights women and their place in the world of cycling. National Bike Month sees diverse bike cultures spring up in communities nationwide. 

Will the US, Tulsa County or the community of Bixby look like villages and townships in the United Kingdom? No. However, it is my hope and my deepest desire to see more of our population take advantage of a classic piece of exercise equipment which doubles as a means of transportation, a vehicle for transporting goods, a recreational vehicle, a personal mobility device used for touring and racing and for some the ideal planter. Join me in celebrating National Bike Month and the many events the city and community offers.  Be safe, courtliest, respectful, supportive and demonstrate sportsmanship as you and your family enjoy the ride. 

BUSTER BROWN, 

USA Certified Cycling Coach

NATIONAL BIKE MONTH

“May is National Bike Month, sponsored by the League of American Bicyclists and celebrated in communities from coast to coast. Established in 1956, National Bike Month is a chance to showcase the many benefits of bicycling — and encourage more folks to giving biking a try. Whether you bike to work or school; ride to save money or time; pump those pedals to preserve your health or the environment; or simply to explore your community, National Bike Month is an opportunity to celebrate the unique power of the bicycle and the many reasons we ride.  The League of American Bicyclist.”

CHOOSING BICYCLE SHORTS

Last week during a networking presentation, I asked if anyone knew why cyclist wore bike shorts. There were a few who responded right away – with the right answer of course. If you’re a cyclist you know the answer, however if you’re new to the sport your response – like so many others, might be the wrong one. Cyclist who ride for fun, enjoy riding as a family, or use their bicycle for transportation might stray from the tightly fitted spandex short.  Depending on how you use your bicycle, you might have made the wrong decision. Surprised? Whether you realize it or not, bicycle shorts are an important accessory providing both safety and comfort. 

Bicycle shorts are designed to meet the needs of the cyclist, the professional, casual, new and seasoned cyclist.  Specifically designed to meet the cyclist’s needs, these shorts include, padding, tactically placed seams, flexible fabrics which reduce air resistance and wind block, and fabrics that breathe. Choosing the right pair of shorts is important. Did you know bicycle shorts are made to wear “without” underwear? It’s true and their designed for different types of riding.  Selecting the perfect pair of shorts can be challenging. Bike shops such as Bixby Bicycles & Accessories are staffed with sales associates who can assist with this challenge. 

     First the good news – not all bicycle shorts are tight!  Baggy shorts are available and perfect for the touring or commuting rider. If you ride for fun or casually for exercise – or you want a specific look, baggy shorts can meet your specific needs.  If you choose a baggy short, look for an inner liner – pockets are also available. These shorts have a comfy look and stylish appeal and they come in an array of styles, colors and sizes. 

     However, if you plan on picking up the pace, race training, or high impact exercising tight fitting padded bicycle shorts are a must. They control moisture (wicking), keeping you dry and minimizing chaffing. The pad or leather chamois covers the seams and provides a smooth surface to sit on. Considering they are worn without undergarments it is important to protect the skin against the repetitive friction of the legs against the bicycle seat, to cool the rider down through the process of evaporation, and compress the legs. Tight fitting bicycle shorts protect genitalia in men and women.  They also reduce the weight of a rider’s clothing – improving comfort during long rides or races. Bike short padding, number of panels, the waist band or bib, inseam length, fabric and color are all important.
     Riding for spin classes, triathlons, mountain biking, commuting or enjoying an early evening family ride, clothing is one of your most important accessories – do the research or ask an informed bicycle sales associate.  The right clothing can be one of your most important accessories. Choose tight fitting bike shorts or baggy shorts, thick fabric or thin (based on climate), sheer or shiny, made of wool, Lycra, spandex or a variety of other wicking materials,  

THANK YOU BIXBY BICYCLES COMMUNITY

In 2016 we introduced new bikes, new products, new services and new faces. We scheduled holiday rides, rides with cookouts, ice cream rides and post-ride get togethers. The joy of riding a bike was experienced by cyclist throughout the area in our Tuesday, Thursday and Saturday group rides and in our newly added spin classes. We cherished time spent with old friends and made some new ones.

Thanks to a team of hard workers, family, supporters, sponsor and friends 2016 brought change and growth to Bixby Bicycles and Accessories. Our Women’s Repair Class, Summer Time Trials and Hotter-N-Hell tour were big successes. Bixby Bicycles cyclist were seen riding in the Oklahoma State Time Trials, Tour de Cure, the Oklahoma State Road Race, Tour de Tulsa, Tulsa Tough, and one of our own made the cover of Rocky Mountain Cyclists Magazine. Bixby Bicycle Works riders sponsored by Nelson Mazda brought home first, second and third place wins and concentrating on the health, safety and welfare of our clients, in September we introduced BIKEFIT to the cycling community.

The year culminated with a Black Friday Sale, 12 Days of Christmas Specials and our annual Christmas Party. Always looking for new and creative ways to serve the cycling community, and thanks to a team of professionally trained technicians, we added Certified Refurbished (Pre-Owned) Hybrids, BMX and Comfort bikes at marked-down prices. 

I want to take this time to thank everyone who contributed toward the success of Bixby Bicycles and the cycling community we continue to build and serve. My staff and I enjoy serving your cycling needs and appreciate the business, comradery and referrals we receive. Know that your satisfaction with our merchandise is our top priority. Doing business with you, riding with you and receiving your support, reviews and expressions of appreciation has truly been a pleasure. Thank you for trusting us to be your source for top quality bicycles and bicycle accessories.  

Have a Safe, Peaceful and Joyous Holiday Season and a Prosperous New Year.

BUSTER BROWN, Owner

Bixby Bicycles & Accessories

Welcome To BIKEFIT

Bixby Bicycles is excited to bring you BIKEFIT. Whether you are a seasoned rider, competitive rider or you ride for exercise and comradery, for performance and safety “the foundation for every good bicycle fit” is BIKEFIT. Let’s begin with the benefits of Cleat Wedges.

 

 

Research conducted on cyclist’s feet showed that 96% of us have forefeet that are canted or tilted up to the inside inward (“varus“) or outward toward the outside (“valgus“).  The vast majority (87%) of cyclist’s feet tilt up to the inside.  Unfortunately, almost all cycling shoes, cleats and pedals take this natural tilt and force it flat.  This can generate knee pain, create a foot “hotspot” (where the inner or outer side of the foot feels hot) and diminish your ability to generate power. Cleat Wedges® enable the cycling shoe to connect with the pedal naturally, by acknowledging the foot’s inherent angle.  This creates a neutral foot position throughout the pedaling cycle, resulting in greater comfort and power.   An illustration depicting foot and knee alignment before and after applying Cleat Wedges can be seen here

 

 

 

 

 

 

 

 

 

 

 

 

Cleat Wedges are often used in conjunction with ITS Wedges® (in-the-shoe) which provide 1.5 degree of inward canting in cycling shoes that have ample room in the forefoot area. ITS Wedges can also be used to quickly determine if inward or outward forefoot tilt or canting exists. For a 1mm leg length discrepancy (one leg is shorter than the other), we recommend “stacking” two (2) Cleat Wedges, placing two wedges on top of the each other with the thicker edges of the wedges opposite each other.

For comfort, safety and performance, make your appointment today. Call Buster Brown, Certified USA Cycling Coach at Bixby Bicycles & Accessories,  918-943-6700   

MEET CYCLIST BUSTER BROWN

As a child I experienced the freedom you get when you are perched on a leather shell, astride a metal frame, pumping pedals gripped by a pair of my favorite shoes. With the sun in my face and the wind at my back, balanced on two wheels, steering uphill and downhill, leaning left then right, on paved streets and old dirt roads, there was a childlike exhilaration, an unexplainable devotion that continues every time I climb aboard a bicycle.

 

 

At sixteen I knew my education would not come from books, that high school graduation would be a premium and there would be no college; no long-term employment, no XYZ company and no retirement plans. Leaving home and finding my way I had two things: An enthusiasm for health and fitness and a passion for bicycles and bicycling. A series of “highs and low” were to come – and they did.

     Success starts with a desire, a vision, a dream and the certainty of adversity. Faced on a regular basis adversity fought me, threw up road blocks, stopped me in my tracks and brought me to my knees. It made me question my goals and objectives, wonder if it’s worth it and if I should quit or keep going. It crushed my ambitions and shattered my motivation yet it was the driving force that kept me cycling, kept me competing and kept me winning again and again. When you make the decision to allow adversity into your dreams, to be one of your goals, to be built into your plans, trust me -your mission will be accomplished, your goals will be achieved and your cycling dreams will soar,  

     These are the opening lines to my story, what are the opening lines to yours? Most cyclist began as a child, however today more and more adults who have never bicycled are appreciating the benefits and enjoying the ride. Bicycling has become the sport of choice for men and women nationwide. Looking for a sport with health benefits that’s easy to adapt to, bicycling offers improved balance, agility, durability and cardiovascular fitness. It builds muscle, releases stress, makes daily activities easier to accomplish and improves physical and cognitive function – and let’s not forget it’s fun! Whether you believe in global warming or not, bicycling is great for the environment. You can cycle indoors or outdoors, alone or in a group, in the city or in the country, for sport or for play. There’s road bikes, mountain bikes, cruiser bikes and BMX; Hybrid bikes, city bikes, tandem bikes and adult tricycles. You can see the world, make friends and burn calories as you achieve health and wellness.

      Joining a bicycle or riding club keeps you connected to the world of cycling; to bike trails, group rides, weekend rides, State Road Races, Time Trials, and bicycle and accessory discounts. You’ll meet people from all walks of life, build camaraderie and see and experience the world in a way you never could in a car - and the financial benefits are many. Other than savings from servicing and gassing up, most insurance companies will reduce your premiums if you’re commuting by bicycle on a daily basis.  

     As a boy I began on a yellow two-wheeler from my father’s general store. It was a means of transportation and a source of joy. At ten I would find old bicycles, stripe the good parts and make one new bicycle. I would sell it and use the money to buy slotted race cars for our TYCO Race Track. Riding to the mall and to the movies was as rewarding as racing my Mongoose around the neighborhood.  I was a kid teaching kids to ride; to adjust seats, adjust pedals, change tires, and win races. Bicycles became my world and I loved every minute of it; I love it even more today.

     We each have a story, a reason for riding. If you’re new to the sport, come see us. Bixby Bicycles and Accessories mission is to create new cyclist, and to coach and support existing and mature cyclist and racers providing quality bicycles and cutting edge products in an honest, fair, friendly and courteous buying and training environment. Educating and fostering a healthy fun method of exercise and sustainable fitness, Bixby Bicycles and Accessories promotes “One Stop, One Vision”. Learn more about me and my career in cycling at: http://www.cyclingforsuccess.net/, then visit our website and like us on Facebook, https://www.facebook.com/Bixbybicycleworks/, but most of all “enjoy the ride.”

 

Bixby Bicycles, Bigger and Better

BIXBY BICYCLES & ACCESSORIES FAMILY

We are growing!  Bixby Bicycles and Accessories, also known as Bixby Bicycle Works is expanding as we celebrate a one year anniversary. Thanks to Bixby Oklahoma and the surrounding communities we have realized our vision and seen our mission come true. Throughout the year we have created new cyclist, and coached and supported existing and mature cyclist and racers with cutting edge products from road bikes to mountain bikes, from family bikes to cruisers in an honest, fair, friendly and courteous buying and training environment. Like any other retailer we have had out slow days, however over all our sales of comfortable appropriate bicycles and accessories, thanks to the cycling community, have been great. 

Educating the cycling community and fostering a healthy fun method of exercise and sustainable fitness was a personal goal. As a USA Cycling Certified Coach I have had the opportunity to work with individuals and groups at all levels of cycling ensuring their ongoing development and safe participation in the sport of cycling.  As a teacher, motivator and adviser I’ve seen first time cyclist become competitive racers and seasoned racers achieve sustainable goals. I’ve had the pleasure of scheduling group rides, organizing competitions and events, and planning and organizing tours. Working with cyclist on physical abilities, time constraints, performance, and strategy and seeing the winning results has been one of my most fulfilling achievements.

As the seasons change and race season approaches we have a lot planned. On the retail end our footprint will be expanding and more space means more, new and innovative products. As a professional cyclist I know cycling in America revolves around the bike shop. Bixby Bicycles and Accessories will continue to stand behind our products, provide experienced mechanics, have riding experts as sales associates, and concentrate on selection, safety, comfort and fit. We will continue to offer the latest cycling information, technically advanced products, and bike paths and maps as part of the first-rate customer service you’ve come to expect.
   

On April 10^th and 11^th, 2015, our staff, riders, supporters and friends will come together for our one year celebration bash. Our Tuesday and Thursday Indoor Group Rides will continue through the month of March, then it’s outside until late fall. Saturday Group Rides are ongoing and we will again be sponsoring the Bixby Bicycle State Road Race. The Hotter-N-Hell Tour is scheduled for August and the Bixby Bicycle Challenge scheduled to end March 29^th has been a success.

National Bike Month is May 2015, National Bike to Work Week is May 11-15, and Bike to Work Day is May 15, 2015. If you’re not on a bicycle take the challenge. You’re never too young or to old and it’s never too late to join the fun. Start now and you’ll be ready to celebrate National Bike Month with the Bixby Bicycle and Accessories family of riders.  

Thank you for supporting Bixby Bicycles and Accessories 

BUSTER BROWN, Owner

MOTIVATING WITH SMART GOALS

Get motivated, keep those resolutions, stay the course, achieve your goals! It is in every inspirational speech, in motivational books, on desk calendars, notepads and heard from parents, teachers, spouses and coaches. They all want us to “Make It Happen”, however remaining motivated isn’t easy. There are a million things standing in your way. Fast Food restaurants are everywhere, soft drinks taste good and go down easy, its been a long day, the weather is bad and its hard saying no to family and friends. 

"If you're very hungry, I can't imagine that any amount of willpower will keep you from eating a cupcake," Mark Muraven, Ph.D.

SMART GOALS
I have learned over time crafting Smart Goals for your exercise or workout program can spur motivation and inspire perseverance. In short, write it down.
 

Make it SPECIFIC. Determine the what, when where and why of your workout. Write it down and be specific. Choose days that fit into an existing schedule and make the time consistent. Forming a habit is easier when a pattern is developed

Make it MEASURABLE. Set daily goals and track your progress, reaching each milestone is motivational. Hire a coach to keep you moving forward – to guide and instruct when things get hard and to acknowledge and applaud your successes.

Make it ATTAINABLE.  Setting an impossible goal is setting yourself up for failure. Hire a trainer or coach who can assist you in setting reasonable attainable goals. Remember you have a life outside of training, whether for fun, exercise or racing. Sure your quest is to follow that star, however dreaming the impossible dream leads to frustration and disappointment.

Make it REALISTIC. Look at where you are now compared to where you want to be and set a realistic goals. It’s important to take work, family, obligations and leisure time into consideration, and most importantly to set goals you believe in. Convincing yourself that all things are possible, will not lead to success. Be honest with yourself and with your expectations.

Make it TIME SPECIFIC.  You are surrounded by electronics, gadgets and tools designed specifically for tracking fitness and health. Determine how long it will take you to achieve your goal. Use a tracker to set mini-goals – a specific date to start and a specific date to end. Name days of the week, hours of the day and the length of time you will be involved in each exercise. If you decide on an hour a day, do an hour a day. Building endurance slowly inspires dedication and prevents injury.

TWEAKING. Things don’t always go as planned. As you progress be prepared to tweak your goals and each component of the SMART GOAL. Life isn’t consistent and things change from day to day. If you build flexibility into your exercise or workout, you’ll find it easier to rearrange a schedule or readjust a goal.  

“There’s no shame in tweaking your goals. In fact, it shows a level of maturity

that will serve you better than the bravado so many cling to as they run themselves

into the ground.” By Craig Hill, Staff writer February 14, 2015 

CHOOSING THE RIGHT BICYCLE SHOP

Choosing the right bicycle is just as important as choosing the right bicycle shop. With the growing popularity of bicycling in the U.S., media, print and online resources have commercialized that special bond between kids and bikes. Often however, the quality of the information you find online comes nowhere near the quantity of sites available. With the recent explosion of the bicycle market choosing a bicycle of any type for any purpose can be a daunting task. As a child your first bicycle was chosen for you, handed down to you, or magically appeared on Christmas morning, shiny and new with training wheels, streamers and a bell you could ring. Brand, shape, size and fit didn’t play into this “rite of passage”.  Making the transition from a bicycle chosen for you to one fitting your specific needs can be challenging. Choosing the right bicycle shop leads to choosing the right bicycle.

Knowing how much you want to spend is important. Bicycles range in price from hundreds of dollars to thousands, not including upkeep, maintenance, gear and accessories; then there’s the overwhelming choice of products. The right bicycle shop offers a trained, knowledgeable sales team asking the right questions, be local to the community you live in and the places you ride, have reasonable hours of operations and an approachable repair and maintenance staff.  Maintaining your bicycle is important. Whether you’re riding for pleasure, for exercise, commuting or racing, having the right bike shop repair and maintenance personnel will keep your bike riding smoothly. A good bicycle shop will quote prices, give estimates and make appointments – with pickup dates and times.

Are you riding off-road, are you riding on pavement, do you need a mountain bike, road, hybrid or commuter bike?  All important questions – easily answered on the internet, however understanding fit, testing various models, test riding, assembly, adjustments, training, access to certified coaches and the comradery of other riders will only happen in a brick and mortar store. Purchasing the wrong equipment, having a bad fit, being unprepared for weather and road conditions and the absence of proper gear and accessories can lead to discomfort, frustration and injury.

The right bicycle shop will provide personal service from a cycling professional who will explain budget (often includes more than just the bicycle), brands, fit, equipment, gears and accessories. The customer service focused bicycle shop will include individual and group training sessions, group rides, and accessories such as helmets, all weather clothing, shoes, protective wear and nutritional products.  The riders physical fitness, experience and riding goals are considered when choosing equipment, providing maps, bicycle trails, access to events and in developing a coach/rider training program.  

Fitting the person to the bicycle and not the bicycle to the person should be the mission and the goal of each customer interaction.  Specialized service, Individualized training plans, a concentration on fitness and injury prevention, coupled with a wide range of products, a knowledgeable staff, and bicycle training and coaching in a clean, safe and friendly environment makes knowing and understanding the options an easy one. Local to and invested in the community, the right bicycle shop is open to new, novice and experienced riders and racers. With the right brick and mortar bicycle shop, you’ll enjoy the experience and enjoy the ride.

BUSTER BROWN, USA Certified Cycling Coach

BICYCLING & SEXUAL HEALTH



Relieve stress, restore stamina, exercise muscle and stop to smell the roses if time permits; and it will. As transportation, for exercise, training for the big race or for pleasure you can’t beat the joy, benefits and fun of riding a bicycle. Today people worldwide are improving brain power, connecting with friends and family, improving health and sleeping more soundly thanks to two wheels, two pedals and a leather seat. I know, I begin as a toddler. With the wind at my back, I discovered the freedom riding a bicycle could bring.

SEXUAL HEALTH AND BICYCLING
 
Who knew it could change your sex life? For the better – some say. Scientists worldwide have disagreed on the effect bicycling has on male sex organs. They know and most of us agree it is great exercise and the more you exercise, the more fit you remain, and being fit affects all areas of your life. However, researchers have found in some cases the bicycle seat causes problems:

RESEARCH FINDINGS:  National Institute for Occupational Safety

“Researchers from the National Institute for Occupational Safety and Health(NIOSH) evaluated 17 members of a bicycling police patrol unit in Cincinnati, Ohio. The men averaged nearly 5½ hours in the saddle each workday. Almost all of them experienced genital numbness from time to time. Those who rode the most were at the highest risk for erectile dysfunction, and the men who exerted the most pressure on their bike seats had the most problems. In a follow-up study, the NIOSH researchers found that bike-riding patrol officers who used a no-nose saddle reported penile numbness far less often than those using a standard saddle. A team from NIOSH also looked at bike riding and sexual function in women who rode for an average of two hours several days a week. These women experienced decreased genital sensation compared to women to ran several days a week. In a later study, the team found that narrow seats and so-called cut-out seats increased pressure on the perineum.”

HE DISAGREES - William D. Steers, Urologist, Univ. of Virginia School of

William D. Steers, chairman of the urology department at the University of Virginia, School of Medicine in Charlottesville, believes there isn’t really a problem: “The whole cycling impotence thing is really out of proportion. In China 90 per cent of the male population cycles, and they don’t seem to have a problem maintaining the population.”

  

SOLUTIONS: Harvey B. Simon, M.D., Editor, Harvard Health

You don’t have to give up biking to preserve your sexual function. In fact, you can break the vicious cycle of biking and sexual dysfunction by taking a few simple precautions.

• Don’t use a racing seat with a long narrow nose. Pick a wide seat, ideally with plenty of padding. Special gel-filled and shock-absorbing seats are even available.
• Don’t tilt your seat upward, a position that increases pressure on the perineum.
• Be sure your seat is at the correct height, so your legs aren’t completely extended at the bottom of your pedal stroke.
• For extra protection, consider wearing padded biking pants.
• Raise the handlebars so you are sitting more upright.
• Shift your position and take breaks during long rides.

Above all, be alert for early warning symptoms. If you experience tingling or numbness in your “privates”, get off your bike. If the problem recurs even with a broad, padded, well-positioned seat, consider switching to a recumbent bike.

GOOD NEWS:

University of Chicago Researchers: “It’s a well-known fact that hormones called endorphins are released during and after physical exertion and produce a feeling of satisfaction and extreme well-being. They are sometimes called the body’s own opiates. But did you know that they can also make you feel aroused? Researchers at the University of Chicago discovered that one in four women had experienced sexual arousal while exercising.

Dr. Michael Roizen Wellness Institute Cleveland Clinic  “….the importance of being an athlete in the bedroom as well as on the bike is justified on health grounds. For men, the more the better. The typical man who has 350 orgasms a year, versus the national average of a quarter of that, lives about four years longer. 700 orgasms a year could add up to eight years to your life.

IN CONCLUSION
Safety in any sport is important. Our bodies are strong in so many ways, yet we as humans remain fragile. Cycling Weekly reports:

 “partaking in high aerobic activity such as cycling produces feelings of intense well-being and increased sexual vitality? And according to some research, cycling has the power not only to make you more desirable to the opposite sex, but also to increase your level of sexual satisfaction, and even your lovemaking ability.”

As a USA Certified Cycling Coach I can share a few simple things you can do beyond listening to your body.  Wearing well fitted shorts with chamois or gel inserts will ensure minimum discomfort. Chamois cream used prior to a ride is also advised – Assos, Vaseline, or nappy rash cream can be used, and check your riding position, and the reach of your bicycle. If your seat is properly adjusted, your weight will be carried through your ischial tuberosities.   

Bicycling is one of the best sports for cardiovascular conditioning. Increased energy, taking longer to tire, and being more attuned to your body are just some additional benefits. Join us for a bicycle ride.

 Call Bixby Bicycles for more information.

Bixby Bicycles Oklahoma State Age Based Championship Race

You all won! When a team comes together and you win, its not just Stormy that won, its the team. I believe anyone of you could have won the race yesterday, it was Stormy's time, it was Ryan's time.  I cant tell you how proud I am of this team, and to be a part of it yesterday was awesome! Its not because you won, its because you worked as a team and won!

We started building the Bixby Bicycle Work...s team months ago. I know there has been a lot of frustration in previous races. Major learning curves and lots of training.  I watched the finish and as the Cat 5 group turned the corner, we expected three riders and a heads up sprint, but what I saw was fantastic, A solo rider wearing blue and yellow! What more could we ask for, as a coach and part of the team.  But there was more, what I heard after the race was even more exciting. The TEAM pulled it together, the TEAM had a plan, the TEAM put it in place.  With Ryan off the front, knowing he could pull off the finish - if he rode smart the rest covered and blocked. It took pressure off the group!  Look at the energy that was saved by not riding so hard. With Ryan off the front, you blasted your way to a top finish.

Stormy - 1st (what a way to go out), Ryan 2nd (great job staying out in front and taking pressure off the other teammates), Stephen 5th place, (what a finish, heard he was solo for a while), Brock 7th, Jason 15, Derrick 17, Matt 18th, Mike 20, Robin 21, Dan 23, Danny 25, Micah 26, Bob 27, Robert 32, Steve 33.

You did it team you did it!!! Thank you to Stephen who took control of the team meeting and to Joe for all his support.  Great job guys!!!

ACKNOWLEDGEMENTS

The Oklahoma State Road Race (Age Based) is in the record books for 2014 as a major success.The event turned out spot on with only a few small issues. From what I heard from the riders, they had only good things to say. Course was fast and fun, clean bathrooms, started on time and lots of fun.  The race is small if you compare it to other larger events but still time consuming, lots of sleepless nights, lots of dollars spent, tons of volunteers and police.

As the promoter of this race, I want this event to be safe fun and exciting for all riders. The credit goes to all the volunteers, the Bixby Police Department, Tulsa County Police, Jack McNeal and his group of officials.I tried to offer a good prize list, with prices for Cat 5, Juniors and I wanted to separated the masters group. I also wanted to make sure registration went great, and  results and pay out was in a timely manner. Thanks to Jack McNeal and Heidi Hoop I believe we did just that.

I want to say THANK YOU to everyone that pitched in. It would not be possible without all the support and riders.  Thank you to the following: David D. Perry, my right hand man, Heidi Hoop, John Hoop, Dale Nicola, Gary Haddad, Joe Lederer, Tony Miller, Robert Founds, Stephen Phillips, and Cheryl, Steve Nave, Julie Wood Nave, Jeanean Diehl, Erin Tawney, and Collin, Jason Watts, Roger, Robin Ameen, Allison (Cindys Daughter), Bob Weaterhbie, Dan Henderson, Rich Dahlgren, Randy Shaw, Rivers Berndt for the great photos and so many more. If i missed you, it was not intentional.

I have to say Thank you to Cindy McNeill, my girlfriend. If you knew what she had to put up with the past few days, whew!

Please visit the SPONSORS, South Pointe Honda, Scott Hugh Shoemake, Grand Bank, David Perry Insurance Agency, Bixby Bicycles, Vittoria Tires, Tifosi Glasses, Louis Garneau Clothing, Cytomax nutrition products, J and B importers, Phil Johnson, The Pita Place for providing us a great wrap,

We added $1,000.00 to the prize list from last year and hope to make it better next year, if we earn the bid for 2015. Send me an email or private message on Facebook for any feedback that will help me improve the event for next year.

Thank you again for all your support, you made it possible!

NO FUEL OR LOW FUEL STRATEGIES

In today’s world of nutrition and sport, the word "carbohydrate" is like mentioning a four letter word. It seems that every other headline is talking about another food fad or the next latest and greatest low-carbohydrate diet. The majority of these diets and food fads are suggesting nutrition such as high-protein, high-fat and low-carbohydrate. For endurance athletes, the idea of burning fat rather than carbohydrates is gaining popularity.

No Fuel or Low Fuel Strategies

Many of the athletes adopting the low-carbohydrate/high-protein, high-fat diets are also adopting a "no-fuel/low-fuel" strategy during exercise and training. Many times, these athletes thought process is, "Why should I put calories in during exercise? The less I eat during exercise, the more calories and fat I will burn." Often times individuals are drawn towards such food fads and diets because they are looking for a fast weight loss. Sure, reducing carbohydrates can create fast weight loss, however the loss this is very temporary and the weight typically goes back on quickly. This is where an athlete should ask themselves if they are looking for "change" or if they want results; meaningful and sustainable results for a lifetime. There is a big difference between these two options. A food fad or diet that brings about a quick weight loss and then an even quicker weight gain did not bring about results. Rather, it simply brought about change. The body changed temporarily and then went right back. Instead, athletes should adopt a nutrition lifestyle that will produce meaningful and sustainable results for a lifetime.

The Fat Burning Myth

Many athletes avoid carbohydrates in an attempt to teach their body to burn fat as the major fuel source. The thinking has become that consuming carbohydrates and the ability to burn fat do not go together. The truth is that athletes can burn fat and consume carbohydrates. Always keep this statement in mind, “Fat burns in the carbohydrate flame.” Not only do carbohydrates provide energy for working muscles, they also assist in enabling fat metabolism. In short, carbohydrates need to be present in order for fat to be utilized for energy.

Avoid the Diet Carousel

Listening to the verbiage of many of these individuals that jump on the food fad and diet bandwagon there is a common theme. Say the high protein-high fat/low carbohydrate diet is called Diet-X. An individual will start Diet-X and they are super motivated. Then, within a very short period of time (sometimes as soon as one day or one week), many of these individuals will say something like the following when asked how the Diet-X is going, "Well, I am now 70/30 Diet-X.” What happened to All-In Diet-X? Well, what happened is that these individuals’ bodies began screaming for carbohydrates and thankfully these individuals listened. They are not ignoring their body and they are feeding their body the carbohydrates that have been cut out. Of course, when their energy, performance and recovery are still not up to their expectations the 70/30 quickly becomes 60/40 and so on and so forth.

The Mental Benefits of Carbohydrates

The need for carbohydrates is not limited to the body. Glucose from carbohydrates is the fuel the brain uses to produce the energy that moves and motivates you.  According to Dr. Carol Greenwood, "Not only does a diet lacking in carbohydrates cut off the brain's main energy supply, a scarcity of glucose can impede the synthesis of acetylcholine, one of the brain's key neurotransmitters.” When she tested the memory of older adults after they ate a breakfast of mashed potatoes or barley, she found that "Eating carbohydrate foods can improve memory within an hour after ingestion in healthy elderly people with relatively poor memories." (The Human Brain).

Vegetables are not Carbohydrates

In this world of high-protein diets, it seems as if there is a big misunderstanding regarding vegetables. All too often, a follower of these diets says something like, "Yes, I eat vegetables as my carbohydrate." Well, taking a closer look at this shows that the body is not getting the necessary carbohydrates from vegetables alone. For example, one cup of broccoli has only 5.8g of carbohydrate. The bottom line is that vegetables are not carbohydrates. Sure, they may add a few grams of carbohydrates to a meal, but they are not a carbohydrate source. For example, a slice of whole grain bread has a few grams of protein but it’s not a protein source.

Athletic Performance and Carbohydrates

When it comes to athletes and performance and their in-training fuel, once again, carbohydrates remain vitally important just as they do in everyday meals and snacks. In order to maximize and optimize performance and recovery,  athletes need to continually load and reload muscle glycogen stores. This process can not happen with a low-carbohydrate/high-protein diet. According to Ashley Chambers, M.S. and Len Kravitz, PhD, muscle glycogen is the primary fuel (followed by fat) used by the body during exercise. Low muscle glycogen stores results in muscle fatigue and the body's inability to complete high intensity exercise. The depletion of muscle glycogen is also a major contributing factor in acute muscle weakness and reduced force production. Both aerobic and anaerobic exercise decreased glycogen stores, so the need for carbohydrates is high for all types of exercise during this energy phase¹. Jeukendrup, PhD, and Michael Gleeson, PhD mention that there is convincing evidence from numerous studies indicating that carbohydrate feeding during exercise of about 45 minutes or longer can improve endurance capacity and performance².
In summary, athletes looking for maximal and optimal mental acuity, performance, recovery, body composition change and meaningful and sustainable results for a lifetime, should avoid jumping on the bandwagon of the latest food fad and diet. When it comes to nutrition, there are three key components to be spot-on with when it comes to daily nutrition:

1. The proper eating frequency.
2. The proper nutrient timing. When it comes to eating frequency and nutrient timing keep it simple. Fuel up immediately upon awakening and then every 2.5-3.5 hours thereafter. Being accurate with eating frequency and nutrient timing, helps assist the body in stabilizing blood sugar, insulin and serotonin levels. This will result in high and stable energy levels all throughout the day as well as reduced if not completely eliminated food cravings.
3. The proper macronutrient balance. At every meal/snack, seek the proper balance of carbohydrate-protein-fat. Maintaining a macronutrient balance at every meal/snack that contains 45-65% calories from carbohydrate, 15-30% calories from protein and 15-30% calories from fat will help to stabilize blood sugar, insulin and serotonin levels. This will help to properly load and reload muscle glycogen stores.

Proper fueling is important for endurance athletes to be able to put in the hard hours day in and day out. Don’t be afraid of carbohydrates, avoid the 70/30, 60/40 Diet-X mentality and fuel the body and brain the right way. These simple steps will help any athlete move to the next level.


http://home.trainingpeaks.com/blog/article/why-athletes-need-carbohydrates

Bixby Bicycles owner to compete in Tulsa Tough for a good cause.

Buster Brown, the nearly 50-year-old cyclist  responded to a

 Tulsa Tough challenge with a fundraising goal. 

Tulsa World Communities Posted: Thursday, June 5, 2014, 10:21 am,
By STEPHANIE ANDRE World Correspondent

BIXBY — They say everyone has a price. And for Buster Brown, that price was $2,000.

Brown, a lifelong cyclist and owner of Bixby Bicycles, had put the brakes on racing in extremely competitive levels of cycling.

With him turning 50 years old on the horizon, he was beginning to focus on moving up to a new age category in racing and embracing the more mellow attitudes that come with it. That was until members of his local cycling club, or his “kids” as he calls them, challenged him to participate one more time in a Men’s Category I/II race at the Tulsa Tough cycling event on Friday.

The Category I/II field, which includes mostly 18-to-25-year-olds, is extremely fast and competitive. A large number of zealous cyclists, combined with speeds topping 30 mph, make the race a potentially dangerous feat for Brown.

“If they want me to race in there and risk my life with 150 other riders, then I figured it ought to be for something worthwhile,” Brown said.

He said he would do it under one condition: They must raise $2,000 in cash and/or canned goods to be donated to the Bixby Outreach Center. The nonprofit center assists families with basic needs in times of emergency, offering clothing, school supplies, health care services and a food pantry.

Within a month, the group was able to collect $2,000 in private donations of cash and canned goods, thus ensuring that Brown would be hitting the road as a Category I/II racer once again.

“I think he’s going to do phenomenal,” said Stephen Phillips, a member of Brown’s cycling club. “He’s as good as it gets. Don’t let his age fool you.”

Phillips, along with other members of the Bixby Bicycles club, will be in downtown Tulsa to cheer Brown on during the race Friday night.

They will also be sporting blue T-shirts in a show of solidarity and to raise additional funds for the Bixby Outreach Center.

The shirts, which are priced at $12, will be available at Bixby Bicycles until they sell out.

Brown said he hopes to place in the top 20 on Friday, but he is cautiously optimistic.

“Knock on wood,” he said. “I don’t know if you’ve ever hit concrete at 30 mph wearing hardly any clothes, but it hurts.”

http://www.tulsaworld.com/communities/bixby/bixbyhomepage1/bixby-bicycles-owner-to-compete-in-tulsa-tough-for-a/article_c97bae7b-f15f-522a-a3f7-f7f49dde9f13.html

MAY 2014 IS NATIONAL BIKE MONTH

May 2014 is National Bike Month. Oklahoma cyclist joined communities nationwide in celebration of National Bike Month and National Bike Day. For Green Country's cyclist, National Bike Day was a week of activities stretching from May 12, 2014 to May 16, 2014. It's not to late for your bicycle shop, club or bicycle group to celebrate. Invite family, friends, neighbors and co-workers to take to the road on two wheels. BIXBY BICYCLES has your bicycles, accessories and bicycle route road maps. Enjoy the ride!


NATIONAL BIKE MONTH

May is National Bike Month, sponsored by the League of American Bicyclists and celebrated in communities from coast to coast.  Established in 1956, National Bike Month is a chance to showcase the many benefits of bicycling - and encourage more folks to give biking a try.  Whether you bike to work or school; ride to save money or time; pump those pedals to preserve your health or the environment; or simply to explore your community.  National Bike Month is an opportunity to celebrate the unique power of the bicycle and the many reasons we ride.

BIKE TO WORK DAY
Bike to Work Day was originated by the League of American Bicyclists in 1956 and is a part of Bike to Work Week, which is in turn part of National Bike Month. Leading up to Bike to Work Day, national, regional and local bicycle advocacy groups encourage people to try bicycle commuting as a healthy and safe alternative to driving by providing route information and tips for new bicycle commuters.  Further, the American Medical Association has endorsed Bike to Work Day as part of its push to encourage active transportation.  The event is supported by many organizations, from local bike shops and restaurants to municipalities and transit authorities.

TULSA, OKLAHOMA CITY AND SURROUNDING AREAS

The League of American Bicyclists has designated Bike to Work Day 2014 as Friday, May 16, 2014. Additionally, the National Center for Safe Routes for Schools is coordinating National Bike to School Day on Wednesday, May 7, 2014. Bike to Work Day in Oklahoma is part of a national campaign to promote bicycling as a healthy and efficient transportation alternative.  2014 Bike to Work Day events in the Oklahoma City metro area were coordinated by the Association of Central Oklahoma Governments, regional bicycle advocates and the cities of Edmond, Guthrie, Norman, Oklahoma City and Yukon. 

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THE BIKE SONG

This weeks blog offers something different. Bicycling is great exercise 

and lots of fun as seen in this really cool video. 

Starts off a little different, but hang in there, it will surprise you 

and inspire you to get on a bicycle. Enjoy!

Riding Your Bicycle In Traffic

Country roads are being turned into city streets and city streets are going from two lanes to four, five and six. Spring is here and summer is fast approaching. As more of us turn to bicycling for transportation,  fun, exercise, and family events knowing the rules of the road and maintaining safety is important. Race season is fast approaching and individual and group riders are training on these same city streets. Bike routes remain the safest place to ride, however they aren't always available. I found a great article on perfect for both the novice, seasoned and professional rider.

Riding Your Bike in Traffic

Sharing the road with cars, SUVs and trucks is a fact of cycling life. Legally, bicycles have all of the same rights and responsibilities that automobiles do, yet too often cyclists are viewed as the second-class citizens of the road.

Cyclists are expected to follow all of the sametraffic laws as motorists, yet must mingle with larger, faster vehicles (and the sometimes impatient people who steer them). Here are our street-smart guidelines for becoming a wiser, safer cyclist.

Basic Rules of the Road

Bike Safety Fundamentals

·         Wear a helmet on every ride.

·         Wear bright, highly visible clothing, preferably with reflective tape or patches.

·         Obey the rules of the road. Stop at stop signs and lights.

·         Ride with the flow of traffic, not against it.

·         Ride in control at all times. Proceed at a safe speed that permits you to react quickly to unexpected circumstances.

·         Yield to pedestrians and other vehicles.

·         Never ride in low-light or dark conditions without front and rear bike lights and reflectors.

Riding Technique

·         Keep a safe distance between yourself and other riders or vehicles. What qualifies as safe? Enough space to allow you to react to something unexpected. In general, aim for 1 bike length (or more) per each 5 miles per hour you're traveling. Keep at least 4 feet between you and a vehicle.

·         Don't hug the curb too closely. Maintain a comfortable distance from thepavement edge.

·         Ride in single file. This is required by law in most states. (Note: Some states allow cyclists to travel 2 abreast. Do this only on less-traveled roads that are free of traffic. Riding 3 abreast is usually illegal.)

·         Don't ride on sidewalks unless no other safe option exists. Motorists at intersections or when leaving or entering driveways often do not see swift-moving cyclists traveling on sidewalks.

·         Likewise, watch for cars coming out of alleys. They may not see you.

·         Don't pass other cyclists on the right.

·         When needed, make noise—use a horn, a bell, whistle or just yell.

·         In heavy, slow-moving traffic, it's often safer to ride in the middle of a traffic lane so that everyone can see you and cars won't try to squeeze around you.

·         On busy streets, don't swerve back and forth around parked cars or other obstacles. Maintain a straight course and watch out for opening car doors.

·         Be ready to brake. Keep your hands on or near the brake levers so you can stop quickly.

·         Pedal strongly when going through intersections.

·         If 5 or more cars are behind you, pull over and let them pass.

·         Be predictable.

Road Awareness

·         Stay alert to changes in your surroundings at all times.

·         Communicate your intentions to drivers and other cyclists as much as possible. Use hand signals whenever you turn or stop, but assume that those signals might not be understood by every driver. Watch our video on using hand signals.

·         Make friendly eye contact with drivers. This helps to ensure your intentions are understood by motorists.

·         Semi-trucks have a blind spot when they turn; avoid riding in the blind spot.

·         Watch out for things that can add to (or cause) problems between cyclists and automobiles, like bright sunlight, fatigue, darkness and sharp bends in the road.

·         Avoid actions that can cause accidents between bicycles, such as following too closely, poor communication or lapses in concentration.

·         Be especially cautious at intersections. Many cycling accidents occur here.

·         Ride with confidence when you're in traffic. Timid, wobbly riders make drivers nervous. Cyclists or groups of cyclists who ride in a respectful, self-assured manner are more likely to be granted extra room and respect in return.

Highway Riding

Cycling on high-speed roads requires extra caution. Avoid it if you can, but if you must, follow these rules.

·         Stay as far right as you can, using the paved shoulder whenever possible.

·         Check behind yourself frequently and listen for approaching cars. To make this easier, wear a helmet-mounted or eyeglass-mounted mirror.

·         Brace yourself for passing vehicles (especially large trucks or other wide vehicles) by gripping your handlebars firmly, lowering your body to lessen wind resistance and moving as far to the right as possible.

·         Keep in mind that the wind from passing vehicles tends to "pull" cyclists forward and toward the passing vehicle.

Reminder: Just because you're on a bike, it doesn't mean that you can't be cited for a traffic violation. Follow the rules of the road.  http://www.rei.com/learn/expert-advice/riding-traffic.html