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.

PREVENTING CRAMPS WHEN CYCLING

Even the greatest, fittest, healthiest most experienced rider can get leg cramps. The medical and sport community will tell you there is no single solution to prevent leg cramps. We do know however dehydration is one of the major contributors. Staying hydrated is mandatory in any sport or exercise program. Cycling in Oklahoma’s steamy fall afternoons and evenings makes it even more important.

It is suggested cyclist keep a diary of where they were riding, the surface, time of day, and weather conditions when they cramp the most. Ask yourself these questions, do you cramp when riding a certain bike, when seat and pedals are positioned in a certain way – is it always the same muscle that cramps?  Many cyclist have discovered keeping a diary helps them identify specific muscles or muscle groups requiring additional stretching, enabling adjustments to training programs. Stretch training is one way in which to reduce cramping. Year round stretch training increases range of motion, builds and supports the core and increases muscle efficiency.  Biomechanically speaking, the “cycling muscles” are muscles that act at three main joints; the hip, the knee, and the ankle. These joints allow you to turn the cranks on your bike in a smooth and efficient manner. Weight training, resistance training and off-bike training such as hiking, walking, running, swimming or aerobics on a regular basis improves muscle function. Hiring a certified USA Cycling Coach to work with you provides the guidance and support needed for a successful training program. 

Knowing your threshold is important. More importantly is listening to your body. Pushing yourself beyond what your muscles and core can handle can lead to cramping and permanent muscle damage. Professional cyclist use a “cycling threshold test”. Whether you regularly work with a cycling coach or not, working with a certified coach for a “cycling threshold test” can make a world of difference. The more you know and understand about your body, the more successful a rider you will be.

In addition, maintaining stress levels, avoiding overtraining, resting after workouts, eating healthy, avoiding drugs and alcohol, applying self-discipline and self-motivation, proper bike fit and being open and honest with yourself, your coach and your fellow cyclist are additional ways in which to avoid cramping. For more information on cramping contact USA Certified Cycling Coach Buster Brown, at Bixby Bicycles.  

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!

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

FAMILY BICYCLING

Across the country families are pulling out water bottles, airing up tires, strapping on helmets, checking gears and heading out on thoroughfares, side streets, dirt roads, and local bike trails. Bicycling continues to grow in popularity and comes in second only to swimming as an outdoor family activity. 


Turning off the television, limiting computer time and restricting cell phone use to emergency calls only families nationwide have found a fun, economical fitness activity appropriate for all ages.

 

In this era of “super sizing”, and the disbanding of physical fitness programs in elementary and secondary public schools, finding free healthy exercise programs can be challenging. Finding an activity with a limited or cost-effective investment the entire family can share in even harder. For many bicycling is the answer.

Family bicycling for fun, excursions or tours, offers a wide range of benefits. The immune system can be considerably strengthened by bicycling, and it fights against cells that cause tumors. It increases stamina, and strengthens joints and cartilages as it regulates movement and breathing. Rather than escaping stressful situations by taking a drive, jump on a bicycle. The mental health community reports moderate exercise like bicycling helps depression and anxiety.

  

Family bicycling brings a family together, however safety in group and/or family riding is important. Certified USA Cycling Coach Buster Brown of Bixby Bicycles offers group and/or family coaching sessions. Rules, regulations and guidelines for group riding are many and for your safety, the safety of your family, and the safety of other riders, knowing and understanding the rules is crucial. Even city established bike trails and bike runs have rules – at times not easily accessible. More than road rules, the coaching session includes maintenance and care of your equipment, proper fitness of seats and handlebars and guidance in selecting routes and bike trails appropriate for your family’s level of experience.

Join millions of others this summer in this fun, eco-friendly activity. Multifamily sports are growing as the gaps between generations’ narrows.  Bixby Bicycles and Accessories; locally owned and operated is more than just another bicycle shop. Offering all your bicycling accessories, group rides and individualized training and coaching programs, they have an ingrown love for all things bicycle.

Take down the old bike hanging in the garage, dig out the two-wheeler that’s seen better days, buy the shiny red bike or pink one with a basket and join a community of youth and families who have discovered bicycling.  Biking together as a family offers mental stimulation, moderate impact exercise, and an “enhanced sense of place”.

Bixby Bicycles in Bixby Oklahoma promotes family and community by carrying a wide range of kids, adults, cruisers, road, mountain and fixed gear bicycles. Contact us for more information.