tag:blogger.com,1999:blog-34141217139532019692024-03-05T16:32:36.595-08:00Velo Girls Coaching ServicesLorri Lee Lown -- velogirlhttp://www.blogger.com/profile/16206645828472852633noreply@blogger.comBlogger283125tag:blogger.com,1999:blog-3414121713953201969.post-80904463011497221842014-12-03T10:00:00.000-08:002014-12-03T10:00:00.236-08:00Harder Than I've Ever Been Hugged<br />
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<span class="Apple-style-span" style="font-family: 'Helvetica Neue', Arial, Helvetica, sans-serif;">I’ve been volunteering with my local high school mountain bike team for the past 2 months. Each week, I teach a hard, 90-minute, power-based indoor training session. Most of the kids are super-focused. A couple are a bit distracted. But all in all, we have a lot of fun together.</span></div>
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<span class="Apple-style-span" style="font-family: 'Helvetica Neue', Arial, Helvetica, sans-serif;">I like kids. I don’t have them and I’ve never wanted them. But I like them. They’re real. They’re honest. They don’t play games. They want to please you. And they love seeing results.</span></div>
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<span class="Apple-style-span" style="font-family: 'Helvetica Neue', Arial, Helvetica, sans-serif;">Las night, a new girl joined the team. She’s the daughter of the head coach’s co-worker and I was told in advance that she’s never participated in sports, doesn’t really exercise, and suffers from depression. She was a trooper and jumped right in. It was really challenging for her, but she stuck it out and completed the workout.</span></div>
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<span class="Apple-style-span" style="font-family: 'Helvetica Neue', Arial, Helvetica, sans-serif;">After training, we all discussed upcoming events and all the boys (yes, we have all boys on the team, except one other new girl who wasn’t there tonight) introduced themselves and they all chatted and laughed together.</span></div>
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<span class="Apple-style-span" style="font-family: 'Helvetica Neue', Arial, Helvetica, sans-serif;">As we were leaving, she lingered a bit and then ran up and hugged me harder than I’ve ever been hugged. I thought she might cry. She told me that she had so much fun and had never felt the way she felt during and after the workout. I’m sure she didn’t know it, but she was experiencing that endorphin high that we all love.</span></div>
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<span class="Apple-style-span" style="font-family: 'Helvetica Neue', Arial, Helvetica, sans-serif;">I’m sure you’ve read articles that extoll the mental health benefits of exercise. Physical activity will improve your mood, your memory, and your cognitive function. As we age, it keeps us young. For the young, it can keep them focused and combat the symptoms of ADHD. For me, it relieves anxiety and depression. It calms me when I’m wired and lifts me up when I’m down.</span></div>
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<span class="Apple-style-span" style="font-family: 'Helvetica Neue', Arial, Helvetica, sans-serif;">It doesn’t take much exercise to yield benefits. 30 minutes a day will improve your life. The key is to make time for yourself on a consistent basis. And who knows, you might feel like hugging someone, too!</span></div>
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<tr><td class="tr-caption" style="text-align: center;"><span class="Apple-style-span" style="font-family: 'Helvetica Neue', Arial, Helvetica, sans-serif; font-size: small;">fitness is my drug of choice</span></td></tr>
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Lorri Lee Lown -- velogirlhttp://www.blogger.com/profile/16206645828472852633noreply@blogger.com0tag:blogger.com,1999:blog-3414121713953201969.post-53971057882304834052014-12-01T17:00:00.000-08:002014-12-01T17:02:55.377-08:00World AIDS Day Ride<br />
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<span class="Apple-style-span" style="font-family: 'Helvetica Neue', Arial, Helvetica, sans-serif;">Today is the 26th <a data-mce-href="http://www.worldaidsday.org/" href="http://www.worldaidsday.org/" target="_blank">World AIDS Day</a>. This morning I participated in a WAD ride sponsored by <a data-mce-href="http://www.pospeds.org/" href="http://www.pospeds.org/" target="_blank">Positive Pedalers</a>, an international cycling club that focuses on erasing stigma of HIV/AIDS by being a positive presence in that community (and to those outside that community). The ride was followed by a ceremony at the <a data-mce-href="http://www.aidsmemorial.org/" href="http://www.aidsmemorial.org/" target="_blank">National AIDS Memorial Grove </a>in Golden Gate Park.</span></div>
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<dt class="wp-caption-dt"><a data-mce-href="http://www.savvybike.com/wp-content/uploads/2014/12/2014-World-AIDS-Day-Ride-in-San-Francisco.jpg" href="http://www.savvybike.com/wp-content/uploads/2014/12/2014-World-AIDS-Day-Ride-in-San-Francisco.jpg"><span class="Apple-style-span" style="font-family: 'Helvetica Neue', Arial, Helvetica, sans-serif;"><img alt="2014 World AIDS Day Ride in San Francisco" class=" wp-image-1213 " data-mce-src="http://www.savvybike.com/wp-content/uploads/2014/12/2014-World-AIDS-Day-Ride-in-San-Francisco.jpg" src="http://www.savvybike.com/wp-content/uploads/2014/12/2014-World-AIDS-Day-Ride-in-San-Francisco.jpg" height="400" style="-webkit-user-drag: none; border-bottom-style: none; border-bottom-width: 0px; border-color: initial; border-color: initial; border-left-style: none; border-left-width: 0px; border-right-style: none; border-right-width: 0px; border-style: initial; border-top-style: none; border-top-width: 0px; cursor: default; margin-bottom: 0px; margin-left: 0px; margin-right: 0px; margin-top: 0px; padding-bottom: 0px; padding-left: 0px; padding-right: 0px; padding-top: 0px;" width="550" /></span></a></dt>
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<span class="Apple-style-span" style="font-family: 'Helvetica Neue', Arial, Helvetica, sans-serif;">I was a young adult in the 1980s. I worked in theatre during these years, a community especially hard hit in the early years of HIV and AIDS. I distinctly remember my first friend who shared his positive HIV/AIDS status with me. His name was Wayne, he bore a striking resemblance to David Bowie, and I had a terrible crush on him. I haven’t thought about Wayne in many years. As I feared, a quick google search yields no results.</span></div>
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<span class="Apple-style-span" style="font-family: 'Helvetica Neue', Arial, Helvetica, sans-serif;">Wayne and I worked together on a children’s theatre tour in the Washington, DC metro area. For 10 months, the two of us, along with three other actors, toured schools 5 days a week. We travelled together, performing at two schools each day, in a van packed tightly with costumes, sets, and sound equipment. The five of us became very close.</span></div>
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<span class="Apple-style-span" style="font-family: 'Helvetica Neue', Arial, Helvetica, sans-serif;">One day, sitting in a Burger King on lunch break, Wayne told us he had tested positive. I remember thinking it was a death sentence. I cried openly. So did everyone else. I held him close. I wondered, since we weren’t very educated about transmission in those early days, if I could contract HIV because I had shared sodas and cigarettes with him. But mostly, I was devastated. I mourned, because he was symptomatic and I knew he would die.</span><br />
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<span class="Apple-style-span" style="font-family: 'Helvetica Neue', Arial, Helvetica, sans-serif;">Over the years, I’ve had countless friends and colleagues who were HIV positive. I’ve known countless others who have died of AIDS. It’s been a part of my entire adult life.</span></div>
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<span class="Apple-style-span" style="font-family: 'Helvetica Neue', Arial, Helvetica, sans-serif;">More than a decade later, in 1998, I moved to the San Francisco area. Wanting to find a volunteer opportunity, I registered to participate in the California AIDS Ride, a 7-day, 600-mile bicycle ride that raised funds and awareness for the <a data-mce-href="http://sfaf.org/" href="http://sfaf.org/" target="_blank">San Francisco AIDS Foundation</a>. When I registered, I did so because I wanted to improve my health and I wanted to feel a part of my community. But, like many participants, as I trained and then completed the ride, it became more about HIV/AIDS than about me and my goals. And what I learned through that experience was that there were many folks who lived with HIV and AIDS and also rode their bicycles in that event. AIDS was no longer a death sentence.</span></div>
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<span class="Apple-style-span" style="font-family: 'Helvetica Neue', Arial, Helvetica, sans-serif;">There’s a prevailing feeling, especially among our youth, that AIDS is not dangerous. It won’t kill you. It’s a thing of the past. There are drugs to treat it. And that’s the demographic that’s seeing an increased diagnosis of HIV and AIDS.</span></div>
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<span class="Apple-style-span" style="font-family: 'Helvetica Neue', Arial, Helvetica, sans-serif;">So, today, I ask you to think about AIDS. Remember that we’re still fighting this disease. And, if you have the opportunity to influence a young person about the risks and prevention, please don’t hesitate to take action.</span></div>
Lorri Lee Lown -- velogirlhttp://www.blogger.com/profile/16206645828472852633noreply@blogger.com0tag:blogger.com,1999:blog-3414121713953201969.post-89955637539080891442014-10-01T19:43:00.000-07:002014-10-01T19:43:13.832-07:00A Big, Fat, Hairy Goal
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<br />
<div class="MsoNormal">
I rode my bike today and the internal dialogue went a little
something like this:<o:p></o:p></div>
<div class="MsoNormal">
<br /></div>
<div class="MsoNormal">
<i>“Yup, this sucks.<span style="mso-spacerun: yes;"> </span>I
should’ve taken a nap instead.”<o:p></o:p></i></div>
<div class="MsoNormal">
<br /></div>
<div class="MsoNormal">
<i>“No, you need to get on your bike.<span style="mso-spacerun: yes;"> </span>Be consistent.<span style="mso-spacerun: yes;"> </span>You’ll get your fitness back.”<o:p></o:p></i></div>
<div class="MsoNormal">
<br /></div>
<div class="MsoNormal">
<i>“That really old man on a mountain bike with sneakers just
passed you like you were standing still.<span style="mso-spacerun: yes;">
</span>Was he laughing at you?<span style="mso-spacerun: yes;"> </span>You could
always just turn around and ride home now.”<o:p></o:p></i></div>
<div class="MsoNormal">
<br /></div>
<div class="MsoNormal">
<i>“Stop comparing yourself to other riders.<span style="mso-spacerun: yes;"> </span>Maybe you can find some remote place to ride
where there’s no one else on the road and no one will recognize you.”<o:p></o:p></i></div>
<div class="MsoNormal">
<br /></div>
<div class="MsoNormal">
<i>“This is miserable.<span style="mso-spacerun: yes;">
</span>Don’t you always say that if it’s not fun, don’t do it?<span style="mso-spacerun: yes;"> </span>This is definitely not fun.”<o:p></o:p></i></div>
<div class="MsoNormal">
<br /></div>
<div class="MsoNormal">
<i>“Whew!<span style="mso-spacerun: yes;"> </span>2,000’ of
climbing in 20 miles.<span style="mso-spacerun: yes;"> </span>It sucked, but
that’s a solid ride.<span style="mso-spacerun: yes;"> </span>Stop beating
yourself up and enjoy the cruise home.”<o:p></o:p></i></div>
<div class="MsoNormal">
<br /></div>
<div class="MsoNormal">
<i>“I guess this is better than the ride this weekend.<span style="mso-spacerun: yes;"> </span>Wait a minute, it might even be fun again.”<o:p></o:p></i></div>
<div class="MsoNormal">
<br /></div>
<div class="MsoNormal">
<i>“That cute guy keeps talking to me.<span style="mso-spacerun: yes;"> </span>Maybe I don’t look so miserable after all.”<o:p></o:p></i></div>
<div class="MsoNormal">
<br /></div>
<div class="MsoNormal">
<i>“Wow, that was the best ride ever!”</i><o:p></o:p></div>
<div class="MsoNormal">
<br /></div>
<div class="MsoNormal">
I’m not a natural athlete.<span style="mso-spacerun: yes;">
</span>I’m not a genetic freak like many of the riders I know.<span style="mso-spacerun: yes;"> </span>I didn’t even participate in any sports or
fitness activities for the first 30 years of my life.<span style="mso-spacerun: yes;"> </span>In the past 15 years, since I started riding
a bicycle, I’ve had to train really hard just to be a mediocre rider.<span style="mso-spacerun: yes;"> </span>And now, after 3+ months off the bike, it
feels impossible that I’ll even be mediocre again.<span style="mso-spacerun: yes;"> </span><o:p></o:p></div>
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<br /></div>
<div class="MsoNormal">
I find it impossible to remember that just a few months ago
I could climb mountains and ride my bike all day.<span style="mso-spacerun: yes;"> </span>I think back to the awesome events I rode in
the past 12 months (<a href="http://www.the508.com/" target="_blank">Furnace Creek 508</a>, US Paralympic Track Nationals, <a href="http://www.vueltapr.com/" target="_blank">La Vuelta Puerto Rico</a>, the monthly Strava Gran Fondos, a ride around Lake Tahoe, and
the Death Ride climbs, and can’t see myself ever being able to do that
again.<span style="mso-spacerun: yes;"> </span><o:p></o:p></div>
<div class="MsoNormal">
<br /></div>
<div class="MsoNormal">
I often feel hopeless when I’m on the bike.<span style="mso-spacerun: yes;"> </span>It really isn’t fun.<span style="mso-spacerun: yes;"> </span>Honestly, it’s pretty miserable, both
mentally and physically.<span style="mso-spacerun: yes;"> </span>It seems like
the road back to fitness will be impossibly long and difficult.<span style="mso-spacerun: yes;"> </span>But I love riding my bike.<span style="mso-spacerun: yes;"> </span>Just not right now.<span style="mso-spacerun: yes;"> </span>I have to remember the love.<span style="mso-spacerun: yes;"> </span>And I know that the best way to regain my
fitness is to get out there and ride my limits (which are very low right now)
consistently.<span style="mso-spacerun: yes;"> </span>I need to log the
hours.<span style="mso-spacerun: yes;"> </span>I need to embrace the
misery.<span style="mso-spacerun: yes;"> </span>And I know, day by day, week by
week, it will get better.<o:p></o:p></div>
<div class="MsoNormal">
<br /></div>
<div class="MsoNormal">
I turn 50 next year.<span style="mso-spacerun: yes;">
</span>My friend Ren decided that we should push our limits and race the <a href="http://hoodoo500.com/" target="_blank">HooDoo 500</a> together to celebrate this milestone.<span style="mso-spacerun: yes;">
</span>It’s a big, fat, hairy goal.<span style="mso-spacerun: yes;"> </span>But
it’s 10 months away.<span style="mso-spacerun: yes;"> </span>Luckily, we’ve
already chosen some milestone events to keep us motivated.<span style="mso-spacerun: yes;"> </span>So today, I rode for Ren and her lovely wife,
Tiffney, and their two beautiful daughters.<span style="mso-spacerun: yes;">
</span>They’ve had a heck of a year, with the birth of a child, breast cancer
diagnosis and treatment, and career changes.<span style="mso-spacerun: yes;">
</span>So we’ll be celebrating them at HooDoo 500, too.<o:p></o:p></div>
<div class="MsoNormal">
<br /></div>
<div class="MsoNormal">
Thanks for getting me out there today, Ren (even if you couldn't make it out with me)!<o:p></o:p></div>
<!--EndFragment-->Lorri Lee Lown -- velogirlhttp://www.blogger.com/profile/16206645828472852633noreply@blogger.com4tag:blogger.com,1999:blog-3414121713953201969.post-53784761133595729632014-07-23T10:00:00.000-07:002014-07-23T10:00:03.266-07:00all, nothing, or something<span class="Apple-style-span" style="font-family: Helvetica, 'Helvetica Neue', Arial, sans-serif; font-size: 12px; line-height: 16px;"></span><br />
<div style="border-bottom-width: 0px; border-color: initial; border-left-width: 0px; border-right-width: 0px; border-style: initial; border-top-width: 0px; font-family: inherit; font-size: 13px; font-style: inherit; font-weight: inherit; line-height: 15px; margin-bottom: 8px; margin-left: 0px; margin-right: 0px; margin-top: 0px; outline-color: initial; outline-style: initial; outline-width: 0px; padding-bottom: 0px; padding-left: 0px; padding-right: 0px; padding-top: 0px; vertical-align: baseline;">
It’s been an interesting summer for me. I ended May with some of the best fitness in my 15 years of cycling. My mileage was solid and I’d been climbing like crazy. On June 10th, I suddenly found myself ill. After extensive testing, I learned I had parvo-virus. When a teammate first mentioned this was a possibility, I laughed, thinking that parvo was a disease that dogs get. Little did I know that a different strain of the same virus is one of the 5 childhood diseases. 80% of us in the United States get parvo as a child and are then immune for life. I guess I’m just part of the lucky 20%. </div>
<div style="border-bottom-width: 0px; border-color: initial; border-left-width: 0px; border-right-width: 0px; border-style: initial; border-top-width: 0px; font-family: inherit; font-size: 13px; font-style: inherit; font-weight: inherit; line-height: 15px; margin-bottom: 8px; margin-left: 0px; margin-right: 0px; margin-top: 0px; outline-color: initial; outline-style: initial; outline-width: 0px; padding-bottom: 0px; padding-left: 0px; padding-right: 0px; padding-top: 0px; vertical-align: baseline;">
Parvo-virus is a pretty nasty virus for adults. When a child gets it, they run a fever, get red, rashy cheeks (it’s called slapped face disease) and quickly recover. When an adult gets it, they get the fever (mine was 103.8 for 2 days) and then severe, debilitating pain in their joints. This temporary arthritis usually lasts 6-8 weeks. I’m now at 6 weeks and 4 days (but who’s counting?) and still have pain in my knees and severe muscle fatigue. Of course, as a cycling coach, this isn’t ideal, and the condition has basically kept me off the bike except for work for the past 6 weeks. </div>
<div style="border-bottom-width: 0px; border-color: initial; border-left-width: 0px; border-right-width: 0px; border-style: initial; border-top-width: 0px; font-family: inherit; font-size: 13px; font-style: inherit; font-weight: inherit; line-height: 15px; margin-bottom: 8px; margin-left: 0px; margin-right: 0px; margin-top: 0px; outline-color: initial; outline-style: initial; outline-width: 0px; padding-bottom: 0px; padding-left: 0px; padding-right: 0px; padding-top: 0px; vertical-align: baseline;">
Summer is filled with my favorite cycling opportunities, including <a href="http://www.deathride.com/" style="border-bottom-width: 0px; border-color: initial; border-left-width: 0px; border-right-width: 0px; border-style: initial; border-top-width: 0px; color: #e73d29; font-family: inherit; font-size: 13px; font-style: inherit; font-weight: inherit; margin-bottom: 0px; margin-left: 0px; margin-right: 0px; margin-top: 0px; outline-color: initial; outline-style: initial; outline-width: 0px; padding-bottom: 0px; padding-left: 0px; padding-right: 0px; padding-top: 0px; text-decoration: none; vertical-align: baseline;" target="_blank" title="Death Ride">The Death Ride</a>, a 125-mile ride with 15,000′ of climbing that summits 5 mountain passes in Markleeville, CA. This year marked my 7th Death Ride, but I wasn’t really able to ride. Instead of attempting the full ride, I met my riding partner at mile 70, after she’d already been on the bike for 7 hours. She’d completed the first 4 of 5 passes, and faced a long, head-wind ride along the Carson River valley and then the final climb up Carson Pass. I figured since I’d be fresh, I could pull her in the headwind and then pace her up the final climb. Our plan worked like clockwork, I was there at the time in the ride when her motivation was rock-bottom, and she was able to complete her very first Death Ride with time to spare!</div>
<div style="border-bottom-width: 0px; border-color: initial; border-left-width: 0px; border-right-width: 0px; border-style: initial; border-top-width: 0px; font-family: inherit; font-size: 13px; font-style: inherit; font-weight: inherit; line-height: 15px; margin-bottom: 8px; margin-left: 0px; margin-right: 0px; margin-top: 0px; outline-color: initial; outline-style: initial; outline-width: 0px; padding-bottom: 0px; padding-left: 0px; padding-right: 0px; padding-top: 0px; vertical-align: baseline;">
So, now I’m re-setting my goals. I’m learning that moderation is key. When you’re used to riding crazy, long, hilly, epic rides, it’s hard to justify chamoising up for an hour or two on the bike, but that’s what I need right now. I’m still suffering pain and fatigue, and I’ve lost significant fitness, so now I’m re-building fitness and riding for the mental health and social benefits. I’ve got some goal events on the horizon, including the Arthritis Foundation’s 6-day <a href="http://PeoplesCoastArthritisBikeClassic.kintera.org/velogirl" style="border-bottom-width: 0px; border-color: initial; border-left-width: 0px; border-right-width: 0px; border-style: initial; border-top-width: 0px; color: #e73d29; font-family: inherit; font-size: 13px; font-style: inherit; font-weight: inherit; margin-bottom: 0px; margin-left: 0px; margin-right: 0px; margin-top: 0px; outline-color: initial; outline-style: initial; outline-width: 0px; padding-bottom: 0px; padding-left: 0px; padding-right: 0px; padding-top: 0px; text-decoration: none; vertical-align: baseline;" target="_blank" title="People's Coast Classic">People’s Coast Classic</a> in Oregon in early September and the <a href="http://ride.canarychallenge.com/goto/velogirl" style="border-bottom-width: 0px; border-color: initial; border-left-width: 0px; border-right-width: 0px; border-style: initial; border-top-width: 0px; color: #e73d29; font-family: inherit; font-size: 13px; font-style: inherit; font-weight: inherit; margin-bottom: 0px; margin-left: 0px; margin-right: 0px; margin-top: 0px; outline-color: initial; outline-style: initial; outline-width: 0px; padding-bottom: 0px; padding-left: 0px; padding-right: 0px; padding-top: 0px; text-decoration: none; vertical-align: baseline;" target="_blank" title="Canary Challenge">Canary Challenge</a> with the <a href="http://www.velogirls.com/" style="border-bottom-width: 0px; border-color: initial; border-left-width: 0px; border-right-width: 0px; border-style: initial; border-top-width: 0px; color: #e73d29; font-family: inherit; font-size: 13px; font-style: inherit; font-weight: inherit; margin-bottom: 0px; margin-left: 0px; margin-right: 0px; margin-top: 0px; outline-color: initial; outline-style: initial; outline-width: 0px; padding-bottom: 0px; padding-left: 0px; padding-right: 0px; padding-top: 0px; text-decoration: none; vertical-align: baseline;" target="_blank" title="Velo Girls">Velo Girls</a> team later that month. I don’t typically ride charity events, but I thought these would be good events to keep me motivated and on-track during the challenging re-building period.</div>
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I’m learning that life isn’t all or nothing. Sometimes, SOMEthing is the best option!</div>
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<tr><td class="tr-caption" style="text-align: center;">Amanda and Lorri at the Death Ride</td></tr>
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<span class="Apple-style-span" style="font-family: Helvetica, 'Helvetica Neue', Arial, sans-serif; font-size: 12px; line-height: 16px;"><br /></span>Lorri Lee Lown -- velogirlhttp://www.blogger.com/profile/16206645828472852633noreply@blogger.com0tag:blogger.com,1999:blog-3414121713953201969.post-69958648477256195022014-03-27T10:00:00.000-07:002014-03-27T10:00:06.946-07:00Hi Viz and High Style!I'm pretty excited about our 2014 <a href="http://www.velogirls.com/" target="_blank">Velo Girls</a> club kit! We've juiced up our colors to design a super high-visibility kit by <a href="http://www.pactimo.com/" target="_blank">Pactimo</a>. You can order on-line now through Monday, April 7th and all orders will be shipped directly to you by Pactimo for delivery in early May.<br />
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We're offering the Summit Pro Women's Short Sleeve Jersey, the Continental Women's Sleeveless Jersey, the Ascent Pro Women's Bib Shorts, the Ascent Women's Shorts, and the Evergreen Lightweight Wind Vest (unisex).<br />
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The Summit Pro jersey and Evergreen vest offer reflective piping for additional visibility. And I can't say enough about the chamois in the Ascent bibs. I've ridden these bibs on multiple <a href="http://www.deathride.com/" target="_blank">Death Rides</a> (124 miles with 15,000' of climbing) and on the 3-day 375-mile <a href="http://www.vueltapr.com/" target="_blank">La Vuelta Puerto Rico</a> and they are hands-down some of the most comfortable women's clothing I've ever worn.<br />
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All orders are custom made for YOU so make sure to refer to the <a href="http://www.pactimo.com/custom-apparel/size-charts/" target="_blank">sizing charts</a> to order the correct size as there are no returns or exchanges.<br />
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Click on over to the Pactimo store and order your 2014 Velo Girls club kit today!<br />
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<a href="http://order.pactimo.com/teams/velo_girls">http://order.pactimo.com/teams/velo_girls</a><br />
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<tr><td class="tr-caption" style="text-align: center;">2014 Velo Girls club jersey</td></tr>
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<br />Lorri Lee Lown -- velogirlhttp://www.blogger.com/profile/16206645828472852633noreply@blogger.com0tag:blogger.com,1999:blog-3414121713953201969.post-9738317712445756522014-02-21T10:00:00.000-08:002014-02-21T10:00:00.724-08:00Vote for Velo Girls in Best of the Bay!<div class="separator" style="clear: both; text-align: center;">
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Everybody loves a little contest, right? Well, we need your help in the CityVoter Best of the Bay (aka Bay Area A List) Readers' Poll. Once again, Velo Girls has been nominated as the Best Sports + Social Club category. We've won this contest in the past and are currently sitting in 3rd place, so please, click on over and vote!<br />
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<a href="http://sf.cityvoter.com/velo-girls/biz/257648">http://sf.cityvoter.com/velo-girls/biz/257648</a><br />
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With just over a week to go, YOUR vote could make the difference between being a winner and being a wiener!<br />
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Thanks!Lorri Lee Lown -- velogirlhttp://www.blogger.com/profile/16206645828472852633noreply@blogger.com0tag:blogger.com,1999:blog-3414121713953201969.post-1102706113524151652014-02-20T11:00:00.000-08:002014-02-20T11:00:05.061-08:00Can You See Me Now?<div>
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<span style="color: black; font-family: 'Helvetica Neue', Arial, Helvetica, sans-serif; font-style: normal; font-weight: normal;">This just in! We've got an awesome design for our 2014 club jersey from <a href="http://www.pactimo.com/" target="_blank">Pactimo</a>. New this year, we're offering an on-line store with Pactimo where you can order whatever you'd like and everything will be shipped directly to you.<br /><br />The online store is open now and will remain open through </span><span style="color: black; font-family: 'Helvetica Neue', Arial, Helvetica, sans-serif; font-style: normal;"><b>February 25th</b></span><span style="color: black; font-family: 'Helvetica Neue', Arial, Helvetica, sans-serif; font-style: normal; font-weight: normal;">. Orders will be delivered at the end of March -- just in time for the <a href="http://www.valleyspokesmen.org/cinderellaclassic" target="_blank">Cinderella Classic</a> on April 5th.</span></div>
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<span class="Apple-style-span" style="font-family: 'Helvetica Neue', Arial, Helvetica, sans-serif;">At this time, we're offering just three items: the Summit Pro Women's Short Sleeve Jersey, the Ascent Pro Women's Bib Shorts, and the Evergreen Wind Vest (unisex sizing, so order a size smaller than your jersey). If there's interest, we can add items to the store in the future, so if there's something you'd like to order (shorts, arm warmers, long sleeve or sleeveless jerseys), email Lorri@velogirls.com with your suggestion. </span></div>
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<tr><td class="tr-caption" style="text-align: center;"><span class="Apple-style-span" style="font-family: 'Helvetica Neue', Arial, Helvetica, sans-serif; font-size: small;">Evergreen Unisex Wind Vest</span></td></tr>
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<tr><td class="tr-caption" style="text-align: center;"><span class="Apple-style-span" style="font-family: 'Helvetica Neue', Arial, Helvetica, sans-serif; font-size: small;">Ascent Pro Women's Bib Shorts</span></td></tr>
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<span class="Apple-style-span" style="font-family: 'Helvetica Neue', Arial, Helvetica, sans-serif;">For 2014, we've pumped up our logo colors to create a jersey that's highly visible (yet so much more fashionable than a neon yellow windbreaker). You'll find the purple is the same as past years, but the orange and green are "caffeinated" making them highly visible, especially in low light conditions. And how about those vertical stripes? Super-slimming and attractive on all body types!<span style="color: black; font-style: normal; font-weight: normal;"></span></span></div>
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<span style="color: black; font-style: normal; font-weight: normal;"><span style="color: black; font-family: 'Helvetica Neue', Arial, Helvetica, sans-serif; font-style: normal; font-weight: normal;">In the Pactimo store, you can add on base layers, arm warmers, and knee warmers at a 15% discount so stock up on these must-have pieces for year-round riding.</span></span></div>
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<span style="color: black; font-style: normal; font-weight: normal;"><span class="Apple-style-span" style="font-family: 'Helvetica Neue', Arial, Helvetica, sans-serif;"><br />You'll find our on-line Pactimo store here: <a href="http://r20.rs6.net/tn.jsp?e=001lpRfCSRfTr5sRFn8EtuT0FohriehcPEFfQvVNhpA9n5dgjztB_iBsFZBxUwxa9Jd0ejUXaqpkagBtUPBRImRjJAg4x9yY40T5lY4wDBm35eVpPVCYN-1YyDTL0D8psBL-EdOeXKoMD4=">http://order.pactimo.com/teams/velo_girls</a></span></span></div>
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Lorri Lee Lown -- velogirlhttp://www.blogger.com/profile/16206645828472852633noreply@blogger.com0tag:blogger.com,1999:blog-3414121713953201969.post-72353958986451275032013-12-25T16:55:00.000-08:002013-12-25T17:33:26.570-08:00My Christmas Confession<!--[if gte mso 9]><xml>
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<br />
<div class="separator" style="clear: both; text-align: center;">
</div>
<div class="MsoNormal">
I’ve been lying to everyone and it’s time to make
amends.<span style="mso-spacerun: yes;"> </span>You see, when asked about
Christmas, I always tell folks I “don’t do” Christmas.<span style="mso-spacerun: yes;"> </span>And that’s true.<span style="mso-spacerun: yes;"> </span>I don’t celebrate the holiday in a
traditional way.<span style="mso-spacerun: yes;"> </span>I don’t have family, so
I don’t feel obligated to participate in any dreaded family get-togethers.<span style="mso-spacerun: yes;"> </span>I haven’t purchased a single gift nor have I
mailed even one card.<span style="mso-spacerun: yes;"> </span>There are no
candles in the window nor carols at the spinet.<span style="mso-spacerun: yes;">
</span>And I’ve lived this way for close to two decades.<span style="mso-spacerun: yes;"> </span><o:p></o:p></div>
<div class="MsoNormal">
<br /></div>
<div class="MsoNormal">
But the reality is, I really do love Christmas.<span style="mso-spacerun: yes;"> </span>Besides the stress that surrounds the
holiday, I have some lovely memories of big family dinners, Christmas Eve
midnight mass, our annual Christmas choir concert featuring “O Holy Night,” and
Christmas morning with all the grandchildren. <span style="mso-spacerun: yes;"> </span>I used to decorate a tree each year and I
still have a box of ornaments (in storage) that I collected in the first 30
years of my life.<span style="mso-spacerun: yes;"> </span>I used to send out
hundreds of Christmas cards.<span style="mso-spacerun: yes;"> </span>I used to
bake dozens of cookies for family, friends, and co-workers.<span style="mso-spacerun: yes;"> </span>I even used to host a Christmas caroling
party at my home.<span style="mso-spacerun: yes;"> </span>So, what
happened?<span style="mso-spacerun: yes;"> </span>How did I become the girl who
didn’t “do Christmas?”<o:p></o:p></div>
<div class="MsoNormal">
<br /></div>
<div class="MsoNormal">
The transition happened gradually, shortly before I moved to
California in 1998.<span style="mso-spacerun: yes;"> </span>My grandmother, who
had been the anchor of many of our family traditions, passed away.<span style="mso-spacerun: yes;"> </span>My father picked up the reins and we started
some new traditions without her.<span style="mso-spacerun: yes;"> </span>And
then my father died.<span style="mso-spacerun: yes;"> </span>And then I moved to
California.<span style="mso-spacerun: yes;"> </span>The first winter I lived
here, I travelled home to upstate New York for the holiday.<span style="mso-spacerun: yes;"> </span>It was just me, my mother, and my sister (who
also used to live in CA).<span style="mso-spacerun: yes;"> </span>My other
sister had estranged herself from the family, and, as the mother of the only
grandchildren in the family, she deprived us of sharing the experience with
children.<span style="mso-spacerun: yes;"> </span>So we went from a two-day
celebration filled with tons of family and friends to a depressing week where
my mother didn’t get out of bed, my sister drank 2 bottles of wine each night, and
I started to hate the holiday that I had always loved.<span style="mso-spacerun: yes;"> </span>Although my mother lived another five years
after this, that was my last Christmas in New York.<o:p></o:p></div>
<div class="MsoNormal">
<br /></div>
<div class="MsoNormal">
The following year, I started riding a bicycle.<span style="mso-spacerun: yes;"> </span>I hooked up with three other riders (all
training for the California AIDS Ride) and we rode together for 4 days over the
Christmas holiday.<span style="mso-spacerun: yes;"> </span>We called ourselves
the “Christmas Orphans.”<span style="mso-spacerun: yes;"> </span>We each had a
different story, but what we shared was the fact that we were alone for the
holidays and that we all rode a bike.<span style="mso-spacerun: yes;"> </span>On
Christmas morning 1999, we rode a 30-mile route in San Francisco.<span style="mso-spacerun: yes;"> </span>We continued to be friends and this ride
became a holiday tradition.<span style="mso-spacerun: yes;"> </span>Over the
years, the other three moved on to other traditions, I continued on, and today
marked the 15<sup>th</sup> Annual Christmas Orphans’ Tour of San
Francisco.<span style="mso-spacerun: yes;"> </span>In these 15 years, I’ve only
missed twice:<span style="mso-spacerun: yes;"> </span>once when we cancelled due
to torrential rain and wind and once when I was recovering from surgery.<o:p></o:p></div>
<div class="MsoNormal">
<br /></div>
<div class="MsoNormal">
One year, there were only 2 of us on the ride (it was
pouring rain).<span style="mso-spacerun: yes;"> </span>One year, there were
close to 100 riders (thanks to a calendar listing from the San Francisco
Bicycle Coalition.<span style="mso-spacerun: yes;"> </span>Everyone comes from a
different place, many of them with connections to me, and they share the desire
to participate in a fun, social ride on Christmas morning.<span style="mso-spacerun: yes;"> </span>And, no matter what size the group, we bring
smiles to the faces of all who see us, dressed in Santa hats, elf costumes, and
riding decorated bikes.<span style="mso-spacerun: yes;"> </span><o:p></o:p></div>
<div class="MsoNormal">
<span style="mso-spacerun: yes;"><br /></span></div>
<div class="separator" style="clear: both; text-align: center;">
<br /></div>
<table align="center" cellpadding="0" cellspacing="0" class="tr-caption-container" style="margin-left: auto; margin-right: auto; text-align: center;"><tbody>
<tr><td style="text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEiLM4wUdcULok2dh9W0a2VhQPXgHHAvTPrhuXCz-W3XgmqTSx25t0qhVo1UwHsf2qP8fXKNHrsbSL5DIEQgcxoh0AkmlbAy0L08wMdH0PxlAUU4e3UF2C1KWBifK2GZ2SW5qq2Soyg4ufQ/s1600/alyson_lorri_bridge.jpg" imageanchor="1" style="margin-left: auto; margin-right: auto;"><img border="0" height="400" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEiLM4wUdcULok2dh9W0a2VhQPXgHHAvTPrhuXCz-W3XgmqTSx25t0qhVo1UwHsf2qP8fXKNHrsbSL5DIEQgcxoh0AkmlbAy0L08wMdH0PxlAUU4e3UF2C1KWBifK2GZ2SW5qq2Soyg4ufQ/s400/alyson_lorri_bridge.jpg" width="388" /></a></td></tr>
<tr><td class="tr-caption" style="text-align: center;">Alyson + Lorri at the Golden Gate Bridge</td></tr>
</tbody></table>
<div class="MsoNormal">
<br /></div>
<div class="MsoNormal">
The Christmas Orphans’ Tour of San Francisco is a unique
ride.<span style="mso-spacerun: yes;"> </span>It’s not a long ride, totaling
just 29 miles.<span style="mso-spacerun: yes;"> </span>It’s not a hard ride,
with less than 1,500’ of climbing.<span style="mso-spacerun: yes;"> </span>It’s
not a fast ride, since we keep the group together (no matter how slow the
slowest rider is) and we stop to enjoy the view, take photos, and maybe even
have a cup of hot chocolate.<span style="mso-spacerun: yes;"> </span>It’s a
social ride where old friends and new friends get to see the city in a new way.<span style="mso-spacerun: yes;"> </span>On Christmas morning, when everyone else is
sitting around their Christmas tree, you can see the random art in the city –
the murals and mosaics, the sculpture and the architecture, and, on a clear day
like today, the amazing views of the bay, the bridges, and the ocean.</div>
<div class="MsoNormal">
<br /></div>
<div class="MsoNormal">
It’s been fascinating for me to see how our beautiful city
has changed in the past 15 years.<span style="mso-spacerun: yes;"> </span>The
infrastructure for bicycles has improved dramatically. <span style="mso-spacerun: yes;"> </span>The ballpark was built and has changed names a
couple of times.<span style="mso-spacerun: yes;"> </span>Parts of the city have
been developed while other parts have become less desirable.<span style="mso-spacerun: yes;"> </span>I’ve noticed more folks are out and about
running, bicycling, surfing, and walking (and today’s beautiful weather
definitely contributed to this).<span style="mso-spacerun: yes;"> </span>And I
still see the homeless, the needy, and the hopeful on street corners and hidden
in the nooks and crannies of the city.<span style="mso-spacerun: yes;"> </span><o:p></o:p></div>
<div class="MsoNormal">
<br /></div>
<div class="MsoNormal">
So, my reality is that I DO celebrate Christmas.<span style="mso-spacerun: yes;"> </span>And I DO give gifts.<span style="mso-spacerun: yes;"> </span>My gift is bringing together random strangers
and friends to share in this amazing experience.<span style="mso-spacerun: yes;"> </span>I give folks who might be alone the
opportunity to spend time with others.<span style="mso-spacerun: yes;"> </span>I
give folks who don’t celebrate Christmas something to do on a day when many
folks are busy with family.<span style="mso-spacerun: yes;"> </span>I give
myself the opportunity to continue a tradition that has been very meaningful
for me.<span style="mso-spacerun: yes;"> </span>And the other riders give me the
opportunity to share this with them.<o:p></o:p></div>
<div class="MsoNormal">
<br /></div>
<div class="MsoNormal">
It’s amazing to me that I’ve continued this tradition for 15
years.<span style="mso-spacerun: yes;"> </span>I don’t think I’ve ever done
anything else in my entire life for 15 years.<span style="mso-spacerun: yes;">
</span>But then again, I’ve never loved anything or anyone the way I love my
bike.<span style="mso-spacerun: yes;"> </span>And love is actually what
traditions like Christmas are all about.<o:p></o:p></div>
<div class="MsoNormal">
<br /></div>
<div class="MsoNormal">
Merry Christmas, everyone!<o:p></o:p></div>
<div class="separator" style="clear: both; text-align: -webkit-auto;">
<br /></div>
<br />
<table align="center" cellpadding="0" cellspacing="0" class="tr-caption-container" style="margin-left: auto; margin-right: auto; text-align: center;"><tbody>
<tr><td style="text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjpTCNxvaHsn_KAAHQmOBIxRcFhbZsX2ibNtx8mJwd-wL-Uv7qhrg0JZnUb0Mp0sf6R8PpcAC3vm0ca5BBn6fbok-sHG6mCXYQtktcCwCGokImsXtPuI-0ou6tmksu2e-6iFTbV2Nm7Ukg/s1600/group_tree.jpg" imageanchor="1" style="margin-left: auto; margin-right: auto;"><img border="0" height="403" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjpTCNxvaHsn_KAAHQmOBIxRcFhbZsX2ibNtx8mJwd-wL-Uv7qhrg0JZnUb0Mp0sf6R8PpcAC3vm0ca5BBn6fbok-sHG6mCXYQtktcCwCGokImsXtPuI-0ou6tmksu2e-6iFTbV2Nm7Ukg/s640/group_tree.jpg" width="640" /></a></td></tr>
<tr><td class="tr-caption" style="text-align: center;">The Christmas Orphans at Fisherman's Wharf</td></tr>
</tbody></table>
<div class="MsoNormal" style="text-align: center;">
<br /></div>
<div class="MsoNormal">
<br /></div>
<!--EndFragment-->Lorri Lee Lown -- velogirlhttp://www.blogger.com/profile/16206645828472852633noreply@blogger.com2tag:blogger.com,1999:blog-3414121713953201969.post-64413748971667193792013-12-09T10:00:00.000-08:002013-12-09T10:00:00.328-08:00Why I'm Happy to Have Food AllergiesI've had breathing issues my entire life. I was born with pneumonia. I was told I was weak and fragile and had bad lungs. I never participated in sports (although I could somehow play the oboe). I had childhood allergies (never defined, but treated with prescription medications) and exercise-induced asthma. And then, as an adult, I smoked cigarettes for nearly a decade. Not the makings of a cyclist, but somehow, I found myself on the bike.<br />
<br />
When I got serious about cycling, I visited the pulmonologist, who confirmed that I'm allergic to just about everything in the world, that I have temperature- and exercise-induced asthma, and early signs of COPD. But, I wanted to race my bike, so I endured years of allergy shots (treating environmental allergies but not food allergies), allergy medications to counter the symptoms, and an inhaler to clear my lungs. But never did this doctor recommend that I eliminate allergens from my environment.<br />
<br />
A few years ago, I started working with a different allergist, who recommended I remove all allergens from my environment. This included eliminating certain foods, my dog (I couldn't do it), carpet, and covering my bed and pillows in anti-allergen cases. I do the best I can. <br />
<br />
The foods were the easiest to eliminate (although this takes very conscious decision-making, especially if eating in a restaurant). My home is as allergen-free as I can make it. I struggle when traveling (motel rooms are filled with allergens like dust, dust mites, and mold) and mountain biking can aggravate my allergies to grasses and trees. But all in all, I've been able to relieve my symptoms by making some lifestyle changes.<br />
<br />
Interestingly enough, when I removed my food allergens from my diet, amazing things changed in my health. My immune system seemed to improve, maybe because it wasn't constantly being stressed by my diet. My lungs were stronger (proven through breathing tests). I no longer needed to use an inhaler for cycling, except in very cold temperatures. My weight stabilized. My energy increased as did my sleep quality and my mood. I no longer suffered headaches and a stuffy head. My skin cleared up and the hives that had plagued me for many years disappeared. And my recovery time on the bike improved dramatically. <br />
<br />
So, why am I happy to have food allergies?<br />
<br />
<br />
<ul>
<li>I learned to cook. My most significant food allergy is wheat. Wheat is in everything, not only obvious foods like bread and pasta, but also hidden in things like salad dressings and sauces. To eliminate wheat, I needed to learn how to prepare foods from scratch.</li>
</ul>
<ul>
<li>I learned about great foods I had never tried before. When I first started eating wheat-free, the gluten-free trend wasn't popular and GF foods were not readily available. So rather than substituting GF bread or pasta for regular bread or pasta, I substituted other foods. I discovered corn (tortillas, polenta, chips) and I embraced the humble potato. </li>
</ul>
<ul>
<li>I became acutely aware of what I'm putting into my body. I rarely ate pre-packaged foods, but when I did, I learned to read labels and evaluate the ingredients. I also started to pay attention to how I felt after eating certain foods. Did my energy level spike or drop after eating? Did I feel full? How did I feel the next day?</li>
</ul>
<br />
<br />
Because I'm also sensitive to oats (and many times oats are contaminated by wheat), I had to find a substitute for my favorite breakfast food -- oatmeal. After some research, I decided to experiment with quinoa. While many consider quinoa a grain, it's actually a seed, very high in micro-nutrients and is a complete protein. Quinoa is high in calcium, magnesium, and iron, and is a valuable source of fiber. It can be cooked in much the same way you would cook rice and can be prepared as a cereal, a pasta, or added to other foods (like salad) to give nutritional value and texture. All hail the super-food quinoa!<br />
<br />
I thought I'd share my favorite breakfast. It's pretty easy and very filling. It keeps my energy levels super-high and it's really yummy.<br />
<br />
Caveat, I like texture foods (and this is no exception). I like crunchy peanut butter; not creamy. I prefer a smoothie to juicing. I like chunky soups. I like Almond Joy (not Mounds) and peanut M&Ms (not plain). I'd rather eat food with a crunch than those that are smooth. And my breakfast is no exception. <br />
<br />
I prepare this in the rice cooker but it can also be prepared on the stove. It takes 20-30 minutes to cook so you can set it and shower or pump up your tires or walk your dog.<br />
<br />
<u>Lorri's Happy Morning Crunchy Breakfast Quinoa (approximately 600 calories):</u><br />
<br />
Prep Time: 10 minutes<br />
<br />
Cook Time: 20-30 minutes<br />
<br />
Ingredients:<br />
<br />
1 tsp coconut oil (optional)<br />
1/4 cup quinoa<br />
half an apple (cubed, skin on)<br />
handful of raisins<br />
cinnamon to taste<br />
1 1/2 cup water<br />
coconut milk<br />
raw coconut flakes<br />
chia seed<br />
sunflower seeds<br />
<br />
Coat your rice cooker with coconut oil. Add quinoa, apple, raisins, cinnamon, and water and cook. <br />
<br />
When cooked, add coconut milk, coconut flakes, chia seed, and sunflower seeds to taste.<br />
<br />
Enjoy your day!<br />
<br />
<br />
<br />
<table align="center" cellpadding="0" cellspacing="0" class="tr-caption-container" style="margin-left: auto; margin-right: auto; text-align: center;"><tbody>
<tr><td style="text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEiKAG3YTeL-AVUcDKJ1hApkIeHYzlGvPM-oZ7xKLEfHjVe1aMlYVEZGF_iLX1PHCISs1AxHUKbGnWs-H3o2wqUAZTSCbCmGZjCUdmXAKHSsC9z6AYSrudYgHQOJ71FF6eY2g6YSASSSYRY/s1600/quinoa1.jpg" imageanchor="1" style="margin-left: auto; margin-right: auto;"><img border="0" height="337" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEiKAG3YTeL-AVUcDKJ1hApkIeHYzlGvPM-oZ7xKLEfHjVe1aMlYVEZGF_iLX1PHCISs1AxHUKbGnWs-H3o2wqUAZTSCbCmGZjCUdmXAKHSsC9z6AYSrudYgHQOJ71FF6eY2g6YSASSSYRY/s400/quinoa1.jpg" width="400" /></a></td></tr>
<tr><td class="tr-caption" style="text-align: center;">the main ingredients</td></tr>
</tbody></table>
<br />
<table align="center" cellpadding="0" cellspacing="0" class="tr-caption-container" style="margin-left: auto; margin-right: auto; text-align: center;"><tbody>
<tr><td style="text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhwryEQmhEjMDmilLSOjyCTNRssazGPUE1_dTsEUuxmzSLdKjriDi_XdYYmKrzf367mvNx6b35E133E0qZ08Z7z0iHAUIKxHnmdwhHzL7o7a0K-3V8IQpUjyfJioQkhG77ABa1a3RyZgQ0/s1600/quinoa2.jpg" imageanchor="1" style="margin-left: auto; margin-right: auto;"><img border="0" height="400" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhwryEQmhEjMDmilLSOjyCTNRssazGPUE1_dTsEUuxmzSLdKjriDi_XdYYmKrzf367mvNx6b35E133E0qZ08Z7z0iHAUIKxHnmdwhHzL7o7a0K-3V8IQpUjyfJioQkhG77ABa1a3RyZgQ0/s400/quinoa2.jpg" width="337" /></a></td></tr>
<tr><td class="tr-caption" style="text-align: center;">the toppings</td></tr>
</tbody></table>
<br />
<table align="center" cellpadding="0" cellspacing="0" class="tr-caption-container" style="margin-left: auto; margin-right: auto; text-align: center;"><tbody>
<tr><td style="text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEj_ivNLRa1i6E9pHMFVE5B_E6P4-kuiC0C-GBbFH7GKIY1xHln8as5O6l7SfPbwjqdK5kV4Ex3byZtyEZkkFpLqFRkui2bINj5uKtOg_C5Z80ymONlRDxmI4vJ8zO25r_xg5BTP9xA-U2w/s1600/quinoa3.jpg" imageanchor="1" style="margin-left: auto; margin-right: auto;"><img border="0" height="300" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEj_ivNLRa1i6E9pHMFVE5B_E6P4-kuiC0C-GBbFH7GKIY1xHln8as5O6l7SfPbwjqdK5kV4Ex3byZtyEZkkFpLqFRkui2bINj5uKtOg_C5Z80ymONlRDxmI4vJ8zO25r_xg5BTP9xA-U2w/s400/quinoa3.jpg" width="400" /></a></td></tr>
<tr><td class="tr-caption" style="text-align: center;">ready to go in the rice cooker</td></tr>
</tbody></table>
<br />
<table align="center" cellpadding="0" cellspacing="0" class="tr-caption-container" style="margin-left: auto; margin-right: auto; text-align: center;"><tbody>
<tr><td style="text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgANtijdDKmjCKRlfIS35EJ1N2OuGge2LfVJOZlcFxZ3xxfrGx_5h2joj1sbb_SqIzLaFPoo5l-Gdkz7fQF4vsVLn92cot4d7gvFvUDZdWOyx_xYOdmxTeP1Teprz2f1jKUXlDdCmeWxBk/s1600/quinoa4.jpg" imageanchor="1" style="margin-left: auto; margin-right: auto;"><img border="0" height="361" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgANtijdDKmjCKRlfIS35EJ1N2OuGge2LfVJOZlcFxZ3xxfrGx_5h2joj1sbb_SqIzLaFPoo5l-Gdkz7fQF4vsVLn92cot4d7gvFvUDZdWOyx_xYOdmxTeP1Teprz2f1jKUXlDdCmeWxBk/s400/quinoa4.jpg" width="400" /></a></td></tr>
<tr><td class="tr-caption" style="text-align: center;">the finished product!</td></tr>
</tbody></table>
<br />
<br />
<br />
<br />
<br />
<br />
<br />Lorri Lee Lown -- velogirlhttp://www.blogger.com/profile/16206645828472852633noreply@blogger.com5tag:blogger.com,1999:blog-3414121713953201969.post-81752859181919040092013-11-30T10:00:00.000-08:002013-11-30T10:00:05.997-08:00It's a Savvy Bike Shop-a-Palooza!<span class="Apple-style-span" style="font-family: Helvetica; font-size: 13px;">Whether you were out fighting the Black Friday crowds or plan to shop small + local for Small Business Saturday, I wanted to share a special discount with all our <a href="http://savvybike.eventbrite.com/" target="_blank">Savvy Bike</a> clients + fans.</span><span class="Apple-style-span" style="font-family: Helvetica; font-size: 13px;"> </span><span class="Apple-style-span" style="font-family: Helvetica; font-size: 13px;"><br /></span><span class="Apple-style-span" style="font-family: Helvetica; font-size: 13px;"><br /></span><span class="Apple-style-span" style="font-family: Helvetica; font-size: 13px;">The 2014 Savvy Bike calendar has been published and you can register on-line for all of our camps, clinics, and bike fit. And now through Monday, December 2nd, you can save 20% by using promotional code SBS.</span><span class="Apple-style-span" style="font-family: Helvetica; font-size: 13px;"> </span><span class="Apple-style-span" style="font-family: Helvetica; font-size: 13px;"><br /></span><span class="Apple-style-span" style="font-family: Helvetica; font-size: 13px;"><br /></span><span class="Apple-style-span" style="font-family: Helvetica; font-size: 13px;">Here's a preview of what's on tap for the coming year. Holiday shopping couldn't be any easier!</span><span class="Apple-style-span" style="font-family: Helvetica; font-size: 13px;"> </span><br />
<span class="Apple-style-span" style="font-family: Helvetica; font-size: 13px;"><br /></span>
<span class="Apple-style-span" style="font-size: 13px;">
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<b style="mso-bidi-font-weight: normal;"><u><span style="color: black; font-family: "Helvetica Neue"; font-size: 10.0pt; mso-bidi-font-family: Arial;"><br /></span></u></b></div>
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<b style="mso-bidi-font-weight: normal;"><u><span style="color: black; font-family: "Helvetica Neue"; font-size: 10.0pt; mso-bidi-font-family: Arial;">The Tri-Flow Development Racing Program</span></u></b><span style="color: black; font-family: "Helvetica Neue"; font-size: 10.0pt; mso-bidi-font-family: Arial;"><o:p></o:p></span></div>
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<br /></div>
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<span style="color: black; font-family: "Helvetica Neue"; font-size: 10.0pt; mso-bidi-font-family: Arial;">Introduced in 2006, this award-winning
program is designed to help you bridge the gap from club rider to team racer.
In a six-week series of workshops, clinics, and rides, we'll teach you
everything you need to know to begin road racing and then support you at your
first race. This program is limited to eight riders each session. A solid level
of cycling fitness is required. Program fee includes custom team jersey, USA
Cycling License, race registration fee, twice-weekly team training, and a group
training program. Contact coaching@savvybike.com to schedule an assessment.<o:p></o:p></span></div>
<div class="MsoNormal" style="font-family: Helvetica;">
<br /></div>
<div class="MsoNormal" style="font-family: Helvetica;">
<span style="color: black; font-family: "Helvetica Neue"; font-size: 10.0pt; mso-bidi-font-family: Arial;">Team #1 – Bariani Road Race (Feb 9<sup>th</sup>
<span style="mso-spacerun: yes;"> </span>– Mar 16<sup>th</sup>, 2014)</span><span style="font-family: "Helvetica Neue"; font-size: 10.0pt; mso-bidi-font-family: Arial; mso-bidi-font-weight: bold;"><o:p></o:p></span></div>
<div class="MsoNormal" style="font-family: Helvetica;">
<br /></div>
<div class="MsoNormal" style="font-family: Helvetica;">
<br /></div>
<div class="MsoNormal" style="font-family: Helvetica;">
<b style="mso-bidi-font-weight: normal;"><u><span style="color: black; font-family: "Helvetica Neue"; font-size: 10.0pt; mso-bidi-font-family: Arial;">Cinderella Kick-Start Clinic</span></u></b><span style="color: black; font-family: "Helvetica Neue"; font-size: 10.0pt; mso-bidi-font-family: Arial;"> – Jan
18<sup>th</sup> <o:p></o:p></span></div>
<div class="MsoNormal" style="font-family: Helvetica;">
<br /></div>
<div class="MsoNormal" style="font-family: Helvetica;">
<span style="font-family: "Helvetica Neue"; font-size: 10.0pt; mso-bidi-font-family: Helvetica;">Are you planning to ride the </span><a href="http://www.valleyspokesmen.org/cinClass.php"><span style="color: #e25200; font-family: "Helvetica Neue"; font-size: 10.0pt; mso-bidi-font-family: Helvetica; text-decoration: none; text-underline: none;">Cinderella Classic</span></a><span style="font-family: "Helvetica Neue"; font-size: 10.0pt; mso-bidi-font-family: Helvetica;">
on April 5th, 2014? If so, this is the PERFECT clinic for you. We
combine the best skills from our Bike Skills modules, along with important
information about nutrition and bike maintenance, to start you off in the right
direction for a successful event. Then, join us for our progressive
training ride series that begins the following week and you'll be crossing the
finish line in style! Meet other women who will be riding Cinderella and
have a GREAT day of bike-love learning.</span><span style="color: black; font-family: "Helvetica Neue"; font-size: 10.0pt; mso-bidi-font-family: Arial;"><o:p></o:p></span></div>
<div class="MsoNormal" style="font-family: Helvetica;">
<br /></div>
<div class="MsoNormal" style="font-family: Helvetica;">
<br /></div>
<span class="Apple-style-span" style="font-family: Helvetica; font-size: 13px;"><b style="mso-bidi-font-weight: normal;"><u><span style="color: black; font-family: "Helvetica Neue"; font-size: 10.0pt; mso-bidi-font-family: Arial;">Alpine Altitude Adventure (aka Death Ride Training Camp)</span></u></b><span style="color: black; font-family: "Helvetica Neue"; font-size: 10.0pt; mso-bidi-font-family: Arial;"> – Jun 20<sup>th</sup> – 22<sup>nd</sup>, 2014</span></span><span class="Apple-style-span" style="font-size: 13px;"><div class="MsoNormal" style="font-family: Helvetica;">
<br /></div>
</span><span class="Apple-style-span" style="font-family: 'Helvetica Neue'; font-size: 13px;">Join us for a fun, co-ed training
weekend in Markleeville, CA, home of the Death Ride.<span style="mso-spacerun: yes;"> </span>This 6<sup>th</sup> annual co-ed weekend
camp is designed to help prepare participants for the rigors of endurance
riding at high altitude.<span style="mso-spacerun: yes;"> </span>Based in
Markleeville, CA, this camp is appropriate for Death Ride participants and
others who wish to gain high altitude experience.<span style="mso-spacerun: yes;"> </span>Daily mileage options range from 25 - 75
miles.<span style="mso-spacerun: yes;"> </span>Registration fee includes camping
(Friday + Saturday), a Friday skills clinic, SAG on rides, cycling nutrition,
Saturday breakfast, lunch, and dinner, Sunday breakfast, and lots of fun with
cool folks.<span style="mso-spacerun: yes;"> </span></span><span class="Apple-style-span" style="font-size: 13px;"><div class="MsoNormal" style="font-family: Helvetica;">
<br /></div>
</span><span class="Apple-style-span" style="font-size: 13px;"><div class="MsoNormal" style="font-family: Helvetica;">
<br /></div>
</span><span class="Apple-style-span" style="font-family: Helvetica; font-size: 13px;"><b style="mso-bidi-font-weight: normal;"><u><span style="color: black; font-family: "Helvetica Neue"; font-size: 10.0pt; mso-bidi-font-family: Arial;">Bike Skills 101 – Fundamental Bike Handling Skills – sponsored by
BicycleLawyer.com</span></u></b><span style="color: black; font-family: "Helvetica Neue"; font-size: 10.0pt; mso-bidi-font-family: Arial;"> – Feb 8<sup>th</sup>, Mar 15<sup>th</sup>,
Apr 26<sup>th</sup>, May 31<sup>st</sup>, Jul 13<sup>th</sup>, Aug 17<sup>th</sup>,
Sep 13<sup>th</sup>, Oct 18<sup>th</sup></span></span><span class="Apple-style-span" style="font-size: 13px;"><div class="MsoNormal" style="font-family: Helvetica;">
<br /></div>
</span><span class="Apple-style-span" style="font-family: 'Helvetica Neue'; font-size: 13px;">This 4-hour co-ed clinic is the
foundation of everything else you’ll learn on the bike.<span style="mso-spacerun: yes;"> </span>This is the clinic where we teach the old
dogs new tricks and the newbies the fundamentals.<span style="mso-spacerun: yes;"> </span>You’ll learn about balance and weight distribution
and how that affects your ability to ride your bike safely and confidently.<span style="mso-spacerun: yes;"> </span>We’ll learn skills like riding with no hands,
emergency stops, and how to look behind you while holding your line, how to
steer, and counter-steer.<span style="mso-spacerun: yes;"> </span>After just
four hours, we guarantee you’ll be a better bike handler and have much more fun
on the bike. <span style="mso-spacerun: yes;"> </span><b style="mso-bidi-font-weight: normal;">This clinic is a pre-requisite for all other Bike Skills road cycling clinics.</b></span><span class="Apple-style-span" style="font-size: 13px;"><div class="MsoNormal" style="font-family: Helvetica;">
<br /></div>
</span><span class="Apple-style-span" style="font-size: 13px;"><div class="MsoNormal" style="font-family: Helvetica;">
<br /></div>
</span><span class="Apple-style-span" style="font-family: Helvetica; font-size: 13px;"><b style="mso-bidi-font-weight: normal;"><u><span style="color: black; font-family: "Helvetica Neue"; font-size: 10.0pt; mso-bidi-font-family: Arial;">Bike Skills 102 – Fundamental Mountain Bike Skills</span></u></b><span style="color: black; font-family: "Helvetica Neue"; font-size: 10.0pt; mso-bidi-font-family: Arial;"> – Mar 1<sup>st</sup>, May 10<sup>th</sup>, Jul 27<sup>th</sup>,
Sep 28<sup>th</sup>, Nov 8<sup>th</sup></span></span><span class="Apple-style-span" style="font-size: 13px;"><div class="MsoNormal" style="font-family: Helvetica;">
<br /></div>
</span><span class="Apple-style-span" style="font-family: 'Helvetica Neue'; font-size: 13px;">It's time for a little dirty fun!<span style="mso-spacerun: yes;"> </span>We'll teach you the basics (and
not-so-basics) of balance, weight distribution, and how to use the terrain to
your advantage. Learn to rock, roll, hop, and jump. Master the art of steep
climbs.<span style="mso-spacerun: yes;"> </span>Learn to descend with confidence
and skill.<span style="mso-spacerun: yes;"> </span>After just four hours, we
guarantee you’ll be a better bike handler and have much more fun on the bike.</span><span class="Apple-style-span" style="font-size: 13px;"><div class="MsoNormal" style="font-family: Helvetica;">
<br /></div>
</span><span class="Apple-style-span" style="font-size: 13px;"><div class="MsoNormal" style="font-family: Helvetica;">
<br /></div>
</span><span class="Apple-style-span" style="font-family: Helvetica; font-size: 13px;"><b style="mso-bidi-font-weight: normal;"><u><span style="color: black; font-family: "Helvetica Neue"; font-size: 10.0pt; mso-bidi-font-family: Arial;">Bike Skills 103 – Fundamental Cyclocross Skills + Tactics</span></u></b><span style="color: black; font-family: "Helvetica Neue"; font-size: 10.0pt; mso-bidi-font-family: Arial;"> – Aug 24<sup>th</sup></span></span><span class="Apple-style-span" style="font-size: 13px;"><div class="MsoNormal" style="font-family: Helvetica;">
<br /></div>
</span><span class="Apple-style-span" style="font-family: 'Helvetica Neue'; font-size: 13px;">Have you been wondering what's all the
buzz about cyclocross?<span style="mso-spacerun: yes;"> </span>It's a fun but
challenging sport that's beginner-friendly and appropriate for the entire family.<span style="mso-spacerun: yes;"> </span>And best of all, it's happening at a park
near you!<span style="mso-spacerun: yes;"> </span>In this four-hour clinic,
you'll learn all the skills needed to get started in this incredible sport,
including mounts, dismounts, and how to shoulder and carry your bike.<span style="mso-spacerun: yes;"> </span>We'll also share information about bikes
& equipment, the local cyclocross racing scene, and how to train for a
successful season.<span style="mso-spacerun: yes;"> </span>We’ll finish off the
day with a simulated race and de-brief.<span style="mso-spacerun: yes;">
</span>You'll need a mountain bike or a cyclocross bike for this clinic.</span><span class="Apple-style-span" style="font-size: 13px;"><div class="MsoNormal" style="font-family: Helvetica;">
<br /></div>
</span><span class="Apple-style-span" style="font-family: Helvetica; font-size: 13px;"><b style="mso-bidi-font-weight: normal;"><u><span style="color: black; font-family: "Helvetica Neue"; font-size: 10.0pt; mso-bidi-font-family: Arial;"><span class="Apple-style-span" style="font-family: Helvetica; font-size: 13px;"><b style="mso-bidi-font-weight: normal;"><u><span style="color: black; font-family: "Helvetica Neue"; font-size: 10.0pt; mso-bidi-font-family: Arial;"><br /></span></u></b></span>
Bike Skills 201 – Climbing + Descending Skills sponsored by Jan
Medina Real Estate</span></u></b><span style="color: black; font-family: "Helvetica Neue"; font-size: 10.0pt; mso-bidi-font-family: Arial;"> – Feb 8<sup>th</sup>,
Mar 15<sup>th</sup>, Apr 26<sup>th</sup>, May 31<sup>st</sup>, Jul 13<sup>th</sup>,
Aug 17<sup>th</sup>, Sep 13<sup>th</sup>, Oct 18<sup>th</sup></span></span><span class="Apple-style-span" style="font-size: 13px;"><div class="MsoNormal" style="font-family: Helvetica;">
<br /></div>
</span><span class="Apple-style-span" style="font-family: 'Helvetica Neue'; font-size: 13px;">Bike Skills 201 is a continuation of
what you’ve learned in Bike Skills 101.<span style="mso-spacerun: yes;"> </span>What
goes up must come down, right?<span style="mso-spacerun: yes;"> </span>In this
4-hour co-ed clinic, we’ll teach you how to climb like a pro – seated climbs,
standing climbs, short climbs, steep climbs, extended climbs.<span style="mso-spacerun: yes;"> </span>And then, we’ll teach you how to come back
down again, focusing on a fast straight descent, and then a technical
switchbacky descent.<span style="mso-spacerun: yes;"> </span>Pre-requisite: Bike
Skills 101 or equivalent experience.</span><span class="Apple-style-span" style="font-size: 13px;"><div class="MsoNormal" style="font-family: Helvetica;">
<br /></div>
</span><span class="Apple-style-span" style="font-size: 13px;"><div class="MsoNormal" style="font-family: Helvetica;">
<br /></div>
</span><span class="Apple-style-span" style="font-family: Helvetica; font-size: 13px;"><b style="mso-bidi-font-weight: normal;"><u><span style="color: black; font-family: "Helvetica Neue"; font-size: 10.0pt; mso-bidi-font-family: Arial;">Bike Skills 301 – Pacelines + Group Riding Skills</span></u></b><span style="color: black; font-family: "Helvetica Neue"; font-size: 10.0pt; mso-bidi-font-family: Arial;"> – Apr 6<sup>th</sup>, Jun 8<sup>th</sup>, Sep 14<sup>th</sup>,
Nov 9<sup>th</sup></span></span><span class="Apple-style-span" style="font-size: 13px;"><div class="MsoNormal" style="font-family: Helvetica;">
<br /></div>
</span><span class="Apple-style-span" style="font-family: 'Helvetica Neue'; font-size: 13px;">Wheelsucking is an art!<span style="mso-spacerun: yes;"> </span>Whether you’re a racer or a recreational rider,
group riding skills will help you ride longer, faster, and farther.<span style="mso-spacerun: yes;"> </span>We’ll learn draft theory and basic pacelines,
beginning with partner work and progressing to more complex group riding skills
and introductory racing techniques.<span style="mso-spacerun: yes;">
</span>Pre-requisite:<span style="mso-spacerun: yes;"> </span>Bike Skills 101 or
equivalent experience.</span><span class="Apple-style-span" style="font-size: 13px;"><div class="MsoNormal" style="font-family: Helvetica;">
<br /></div>
</span><span class="Apple-style-span" style="font-size: 13px;"><div class="MsoNormal" style="font-family: Helvetica;">
<br /></div>
</span><span class="Apple-style-span" style="font-family: Helvetica; font-size: 13px;"><b style="mso-bidi-font-weight: normal;"><u><span style="color: black; font-family: "Helvetica Neue"; font-size: 10.0pt; mso-bidi-font-family: Arial;">Bike Skills 302 – Racing Skills + Tactics</span></u></b><span style="color: black; font-family: "Helvetica Neue"; font-size: 10.0pt; mso-bidi-font-family: Arial;"> – TBA</span></span><span class="Apple-style-span" style="font-size: 13px;"><div class="MsoNormal" style="font-family: Helvetica;">
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</span><span class="Apple-style-span" style="font-family: 'Helvetica Neue'; font-size: 13px;">This six-hour clinic will teach you all
the individual bike-handling and group riding skills you'll need to race your
first (or your 10th) criterium or road race. In addition to skills &
drills, you'll receive expert coaching on race preparation and logistics, and
an introduction to tactics. We'll finish the day with a training race followed
by a de-brief.<span style="mso-spacerun: yes;"> </span>Pre-requisite:<span style="mso-spacerun: yes;"> </span>Bike Skills 101 or equivalent experience.</span><span class="Apple-style-span" style="font-size: 13px;"><div class="MsoNormal" style="font-family: Helvetica;">
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</span><span class="Apple-style-span" style="font-size: 13px;"><div class="MsoNormal" style="font-family: Helvetica;">
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</span><span class="Apple-style-span" style="font-family: Helvetica; font-size: 13px;"><b style="mso-bidi-font-weight: normal;"><u><span style="color: black; font-family: "Helvetica Neue"; font-size: 10.0pt; mso-bidi-font-family: Arial;">Bike Skills 303 – Advanced Racing Skills + Tactics</span></u></b><span style="color: black; font-family: "Helvetica Neue"; font-size: 10.0pt; mso-bidi-font-family: Arial;"> – TBA</span></span><span class="Apple-style-span" style="font-size: 13px;"><div class="MsoNormal" style="font-family: Helvetica;">
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</span><span class="Apple-style-span" style="font-family: Helvetica; font-size: 13px;">Are you an experienced racer? Are you
ready to step up your game for 2014? In this six-hour clinic we'll focus
on individual bike-handling, group riding, and racing skills. In addition to
skills & drills, you'll receive expert coaching on race preparation and
logistics, as well as tactics (both individual and team). We'll finish
the day with a training race followed by a de-brief. Register with
teammates to enhance your learning! Pre-requisite: Bike Skills 101
or equivalent skills clinic, or a minimum of 10 race starts. </span><span class="Apple-style-span" style="font-size: 13px;"><div class="MsoNormal" style="font-family: Helvetica;">
<br /></div>
</span><span class="Apple-style-span" style="font-family: Helvetica; font-size: 13px;"><b style="mso-bidi-font-weight: normal;"><u><span style="color: black; font-family: "Helvetica Neue"; font-size: 10.0pt; mso-bidi-font-family: Arial;"><span class="Apple-style-span" style="font-family: Helvetica; font-size: 13px;"><b style="mso-bidi-font-weight: normal;"><u><span style="color: black; font-family: "Helvetica Neue"; font-size: 10.0pt; mso-bidi-font-family: Arial;"><br /></span></u></b></span>
Bike Touring 101 </span></u></b><span style="color: black; font-family: "Helvetica Neue"; font-size: 10.0pt; mso-bidi-font-family: Arial;">– May 17<sup>th</sup>
– 18<sup>th</sup>, Oct 4<sup>th</sup> – 5<sup>th</sup> <span style="mso-spacerun: yes;"> </span></span></span><span class="Apple-style-span" style="font-size: 13px;"><div class="MsoNormal" style="font-family: Helvetica;">
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</span><span class="Apple-style-span" style="font-family: 'Helvetica Neue'; font-size: 13px;">Have you thought about touring on your
bike but don’t know where to begin?<span style="mso-spacerun: yes;">
</span>We’ll unravel the mysteries of supported, fully-loaded, and semi-loaded
touring for you.<span style="mso-spacerun: yes;"> </span>This clinic includes a
two-hour seminar on the topics of equipment, bicycle choice, what to bring, how
to pack, camping, cooking, safety, and choosing your route.<span style="mso-spacerun: yes;"> </span>Then, we head out for a weekend of semi-loaded
touring with a 50-mile hilly option or a 25-mile rolling option, both ending at
Pigeon Point Lighthouse Hostel in Pescadero, where we’ll have dinner, spend the
evening, soak in the hot tub, and sleep.<span style="mso-spacerun: yes;">
</span>The next day, we pack up and return to the start.<span style="mso-spacerun: yes;"> </span>This is a fully-supported event and includes
ride nutrition, dinner (Saturday) and breakfast (Sunday), SAG, and your
accommodations at the hostel.</span><span class="Apple-style-span" style="font-size: 13px;"><div class="MsoNormal">
<span class="Apple-style-span" style="font-family: 'Helvetica Neue';"><b><u><br /></u></b></span></div>
</span><span class="Apple-style-span" style="font-size: 13px;">
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<!--EndFragment--></span>Lorri Lee Lown -- velogirlhttp://www.blogger.com/profile/16206645828472852633noreply@blogger.com0tag:blogger.com,1999:blog-3414121713953201969.post-40781120861875696792013-10-14T09:30:00.000-07:002013-10-14T09:30:01.920-07:002014 Velo Girls Membership is LIVE!I had intended to post 2014 <a href="http://www.velogirls.com/" target="_blank">Velo Girls</a> membership by October 1st, but I got a bit distracted with <a href="http://www.the508.com/" target="_blank">Furnace Creek 508</a>, a training trip to <a href="http://www.pactimo.com/" target="_blank">Pactimo</a> in Denver, and the flu. Of course, the flu. So, a few days late but you can now register for <a href="http://velogirls.eventbrite.com/" target="_blank">2014 Velo Girls membership</a>.<br />
<br />
New for 2014:<br />
<br />
<ul>
<li>Pre-pay a discounted professional bike fit from <a href="http://www.savvybike.com/" target="_blank">Savvy Bike</a> with a Velo Girls discount.</li>
</ul>
<ul>
<li>Add a discounted Savvy Bike 4-hour Bike Skills clinic to your membership.</li>
</ul>
<ul>
<li>Register for our Cinderella Kick-Start Clinic with a Velo Girls discount.</li>
</ul>
<br />
<br />
Another exciting change for 2014 is that you can order all of your Velo Girls clothing DIRECTLY through Pactimo. And (drumroll, please) Pactimo will ship your order directly to YOU! We will not be combining clothing orders with membership this year. Our first clothing order will take place in December 2013 for delivery in February 2014. We will re-open the team store monthly throughout the year so you can order when it's most convenient for you. Stay tuned for an exciting new design!<br />
<br />
As an incentive to register early, use promotional code "earlybird" to receive a 10% discount on membership if you register before November 1st, 2013!<br />
<br />
<br />Lorri Lee Lown -- velogirlhttp://www.blogger.com/profile/16206645828472852633noreply@blogger.com0tag:blogger.com,1999:blog-3414121713953201969.post-73528434266569618522013-10-04T12:52:00.000-07:002013-10-04T12:52:21.719-07:00It Takes Two, Baby!Our awesome little team of six for the <a href="http://www.the508.com/" target="_blank">Furnace Creek 508</a> awoke at dawn, grabbed some Starbuck's for breakfast, and chamoised up for a shake-out ride on the tandems. In addition to the four of us racing, our two crew members, Max and Andy, saddled up on the spare tandem at our host house to join us for a short spin. How often do you see three separate tandems out riding together? <br />
<br />
I'm pretty impressed with our ability to get up and running smoothly. My pilot, Jim Ryan, is a very experienced rider, and we were able to start, stop, shift to an optimal gear, and communicate really well together. We dialed in our bike fit (as much as possible within the constraints of the bike) and I feel confident we've optimized our positions.<br />
<br />
The best piece of advice I received this morning was from our other tandem pilot, Paul Kingsbury (owner of <a href="http://www.kingsburyscyclery.com/" target="_blank">Kingsbury's Cyclery</a> in Elmira, NY). He said the biggest adjustment as a stoker is that I will feel the bike do things that weren't caused by MY input. I thought about that several times during our <a href="http://www.strava.com/activities/86857341" target="_blank">9-mile ride</a> this morning.<br />
<br />
We rolled with my <a href="http://www.cardosystems.com/cardo-bk/cardo-bk-1" target="_blank">Cardo BK-1</a> bluetooth communication device. It's a super-cool helmet-mount system that allows two riders to talk to each other. I've been testing it out in training the past month or so and I'm sold that it's a really great system for two riders. If our crew is really smart, we're also going to connect to one of their smart phones so we can communicate with the support van.<br />
<br />
Communication will be key for this race. <br />
<br />
<table align="center" cellpadding="0" cellspacing="0" class="tr-caption-container" style="margin-left: auto; margin-right: auto; text-align: center;"><tbody>
<tr><td style="text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEg0aF12JIsvqZ0zZto5cgLIGzyljZ8al2Cu61y-1EVHAQQ40teWPMNNSKd7iLhTsNHhEBFd5UmCaiihakIEJSqiUfH4R4vAkNiMTE5epNHFvAMOb0Gf9livzWowCerIRVfXLUucUzXj7tw/s1600/IMG_0018.jpg" imageanchor="1" style="margin-left: auto; margin-right: auto;"><img border="0" height="400" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEg0aF12JIsvqZ0zZto5cgLIGzyljZ8al2Cu61y-1EVHAQQ40teWPMNNSKd7iLhTsNHhEBFd5UmCaiihakIEJSqiUfH4R4vAkNiMTE5epNHFvAMOb0Gf9livzWowCerIRVfXLUucUzXj7tw/s400/IMG_0018.jpg" width="300" /></a></td></tr>
<tr><td class="tr-caption" style="text-align: center;">Lorri, Jim, and crew member Max in the background</td></tr>
</tbody></table>
<br />
<br />
I've spent a lot of time in the past month thinking about the experience of riding a tandem and also being supported by a crew. This is very different for me. I'm an independent girl. I live alone. I run my own business. I have no family. I'm used to doing my own thing. So, for the next couple of days I'm integrating into a six-person team and allowing others to advise me and take care of me. It's a pretty neat experience.<br />
<br />
There are so many funny soundbites about riding a tandem. But here are my thoughts as I embark on a journey from the stoker's seat:<br />
<br />
<br />
<ul>
<li>Trust is key. I need to trust in the bike. The bike will do what it's meant to do if we don't screw it up. I need to trust my pilot. I couldn't pick a better pilot. Jim is a super-experienced ultra-endurance rider with experience as a tandem pilot on this event. He'll take good care of me.</li>
</ul>
<ul>
<li>It's okay to let others lead. I'm used to being a leader. I'm not used to being a follower. Following can feel uncomfortable to me. My role this weekend is not to be a leader. But I can be the very best follower I can be. </li>
</ul>
<ul>
<li>I can be a contributor. And that will be more valuable than being a leader in this situation. I will pedal. I'll cheer. I'll help out whenever I can. And I'll let others lead.</li>
</ul>
<ul>
<li>Intuition is also very important. A stoker can't be on auto-pilot. I can use verbal and non-verbal cues to help guide me. </li>
</ul>
<div>
We're all packed in the van now and transferring to the host hotel in Valencia. We've got race check-in and safety checks on both the bikes and the support vehicle. We've got the race meeting this afternoon, with all 700 riders and support crew. And then it's off to the grocery store to stock up on 24-hours of food for riders and support staff. We've been discussing nutrition options, ranging from all liquids to a variety of real food and sports nutrition products, to eccentric snacks like tootsie rolls stuffed with coffee beans. </div>
<div>
<br /></div>
<div>
I won't likely update the blog until after the race is finished on Sunday, but you can follow our progress here:</div>
<div>
<br /></div>
<div>
<span class="Apple-style-span" style="font-family: Verdana, Geneva, sans-serif; font-size: 15px; line-height: 22px;">If you'd like to follow along, you'll find the official FC508 webcast here:</span><span class="Apple-style-span" style="font-family: Verdana, Geneva, sans-serif; font-size: 15px; line-height: 22px;"><br /></span><span class="Apple-style-span" style="font-family: Verdana, Geneva, sans-serif; font-size: 15px; line-height: 22px;"><br /></span><span class="Apple-style-span" style="font-family: Verdana, Geneva, sans-serif; font-size: 15px; line-height: 22px;"><a href="http://www.the508.com/2013web/" style="color: #faa21b; text-decoration: none;">http://www.the508.com/2013web/</a></span><span class="Apple-style-span" style="font-family: Verdana, Geneva, sans-serif; font-size: 15px; line-height: 22px;"><br /></span><span class="Apple-style-span" style="font-family: Verdana, Geneva, sans-serif; font-size: 15px; line-height: 22px;"><br /></span><span class="Apple-style-span" style="font-family: Verdana, Geneva, sans-serif; font-size: 15px; line-height: 22px;">You'll find time splits for our team (Northern Spring Peepers) here:</span><span class="Apple-style-span" style="font-family: Verdana, Geneva, sans-serif; font-size: 15px; line-height: 22px;"><br /></span><span class="Apple-style-span" style="font-family: Verdana, Geneva, sans-serif; font-size: 15px; line-height: 22px;"><br /></span><span class="Apple-style-span" style="font-family: Verdana, Geneva, sans-serif; font-size: 15px; line-height: 22px;"><a href="http://dbase.adventurecorps.com/results508.php?fc_eid=&bib=Northern+Spring+Peepers&lastName=&gender=&ageGroup=&country=&state=&veteran=&division=&fcr=Go&last=67" style="color: #faa21b; text-decoration: none;" target="_blank">Northern Spring Peepers Race Page</a></span><span class="Apple-style-span" style="font-family: Verdana, Geneva, sans-serif; font-size: 15px; line-height: 22px;"><br /></span><span class="Apple-style-span" style="font-family: Verdana, Geneva, sans-serif; font-size: 15px; line-height: 22px;"><br /></span><span class="Apple-style-span" style="font-family: Verdana, Geneva, sans-serif; font-size: 15px; line-height: 22px;">And you can get live (well, every 20 minutes) updates here:</span><span class="Apple-style-span" style="font-family: Verdana, Geneva, sans-serif; font-size: 15px; line-height: 22px;"><br /></span><span class="Apple-style-span" style="font-family: Verdana, Geneva, sans-serif; font-size: 15px; line-height: 22px;"><br /></span><span class="Apple-style-span" style="font-family: Verdana, Geneva, sans-serif; font-size: 15px; line-height: 22px;"><a href="http://share.findmespot.com/shared/faces/viewspots.jsp?glId=0U1drls2Hb2qsXqTaLFlAMAOHJKBPfuBc" style="color: #faa21b; text-decoration: none;" target="_blank">Northern Spring Peepers SPOT Tracker</a></span><span class="Apple-style-span" style="font-family: Verdana, Geneva, sans-serif; font-size: 15px; line-height: 22px;"><br /></span><span class="Apple-style-span" style="font-family: Verdana, Geneva, sans-serif; font-size: 15px; line-height: 22px;"><br /></span><span class="Apple-style-span" style="font-family: Verdana, Geneva, sans-serif; font-size: 15px; line-height: 22px;">Wish me luck!</span><span class="Apple-style-span" style="font-family: Verdana, Geneva, sans-serif; font-size: 15px; line-height: 22px;"><br /></span><span class="Apple-style-span" style="font-family: Verdana, Geneva, sans-serif; font-size: 15px; line-height: 22px;"><br /></span><span class="Apple-style-span" style="font-family: Verdana, Geneva, sans-serif; font-size: 15px; line-height: 22px;">********************************************************************************</span><span class="Apple-style-span" style="font-family: Verdana, Geneva, sans-serif; font-size: 15px; line-height: 22px;"><br /></span><br /><span class="Apple-style-span" style="font-family: Verdana, Geneva, sans-serif;"><span class="Apple-style-span" style="font-size: 15px; line-height: 22px;"><br /></span></span><span class="Apple-style-span" style="font-family: Verdana, Geneva, sans-serif; font-size: 15px; line-height: 22px;">Thank you again to <a href="http://www.bicyclelawyer.com/" style="color: #faa21b; text-decoration: none;" target="_blank">Gary Brustin</a></span><span class="Apple-style-span" style="font-family: Verdana, Geneva, sans-serif; font-size: 15px; line-height: 22px;"> </span><span class="Apple-style-span" style="font-family: Verdana, Geneva, sans-serif; font-size: 15px; line-height: 22px;">and</span><span class="Apple-style-span" style="font-family: Verdana, Geneva, sans-serif; font-size: 15px; line-height: 22px;"> </span><span class="Apple-style-span" style="font-family: Verdana, Geneva, sans-serif; font-size: 15px; line-height: 22px;"><a href="http://www.janmedina.com/" style="color: #faa21b; text-decoration: none;" target="_blank">Jan Medina</a></span><span class="Apple-style-span" style="font-family: Verdana, Geneva, sans-serif; font-size: 15px; line-height: 22px;"> </span><span class="Apple-style-span" style="font-family: Verdana, Geneva, sans-serif; font-size: 15px; line-height: 22px;">for their sponsorship of my race. I wouldn't be sitting in this 15-passenger van on the 5 in Los Angeles, discussing pickle juice and chamois creme if it wasn't for their support.</span><span class="Apple-style-span" style="font-family: Verdana, Geneva, sans-serif; font-size: 15px; line-height: 22px;"><br /></span><span class="Apple-style-span" style="font-family: Verdana, Geneva, sans-serif; font-size: 15px; line-height: 22px;"><br /></span></div>
Lorri Lee Lown -- velogirlhttp://www.blogger.com/profile/16206645828472852633noreply@blogger.com0tag:blogger.com,1999:blog-3414121713953201969.post-69574417857452319192013-10-03T10:00:00.000-07:002013-10-03T10:00:07.010-07:00The Fastest Five Weeks In The History Of TimeThis morning, I'm hopping on a jet plane (probably a prop plane, actually), bound for Los Angeles to meet up with my team for this weekend's <a href="http://www.the508.com/" target="_blank">Furnace Creek 508</a>. My journey leading up to this day followed a crazy, twisted road with a few bumps and potholes, but somehow I've arrived intact.<br />
<br />
If you recall, five short weeks ago, I agreed to join the record-holding two-tandem 50-plus team, the Northern Spring Peepers, for this 508-mile race. I knew it would be a challenge to ramp up my volume to train for the event, but I was ready to take it on. I had 4 weeks of available training time and then a week to recover and stay fresh for the event (what some folks might call a taper).<br />
<br />
The first phase of my training was to increase both my duration and climbing. I planned a series of three-day blocks with 10,000-15,000 combined feet of climbing with recovery between blocks. My first two weeks were going as planned. Well, maybe not quite as planned, as my teammate Pamela and I got a little carried away and rode 136 miles with 8,000' of climbing to start my second week of training. But we survived, and I knew that I'd be able to complete my stages of FC508. I totaled 24+ hours that week, with 321 miles and almost 15,000' of climbing. <br />
<br />
The following week I planned another 20+ hours with 20,000' and was on track when tragedy struck -- I was hit by another cyclist while riding. I was very fortunate that my injuries weren't too severe -- no broken bones, but lots of soft tissue damage and my right leg was deeply contused (and is still sore almost 3 weeks after the collision). This basically destroyed my training plan. I was conflicted: I needed to train, but I needed to heal my injury. I completed a few rides, feeling very slow and suffering with pain. I cancelled my planned tandem training weekend with my partner, Jim Ryan, in Oregon. I decided to be conservative, and let myself heal. <br />
<br />
So, weeks 2 and 3 I only rode about 12 hours total (150 miles with 7,000' of climbing). My 4th week, I climbed everything I could, knowing that would be the biggest bang for my training buck. My leg still hurt, and I still felt slow, but I needed to do some damage control so I didn't completely lose fitness. I was able to ride 17 hours, for a total of 200 miles and 17,000' of climbing. My last long ride was a solid 75-miles with 7,000' of climbing. <br />
<br />
This week my goal was to recover and then keep my legs fresh. I'm feeling pretty good, so I guess I met my goal. We'll see how I feel later today when I go for a spin with my tandem partner.<br />
<br />
This year's Furnace Creek 508 has been a challenge for the race promoter, before we even hit the start line. Apparently, two separate parts of the traditional course were washed out with flash floods, forcing a re-route of one section and a van shuttle of the other section. Then, the federal government shut down. Since the route goes through two different national parks (Mojave and Death Valley), the promoter hustled to find alternate routes (and obtain permits for those routes). At this time, we don't know if we'll be permitted to ride the 508-mile course, or if the race will be shortened to 356 miles (an out + back route to Trona that skips all the really cool desert land). While I'm certainly disappointed, I think we'll still have a great experience. <br />
<br />
The modified route for my tandem team would be 177 miles total (instead of 240 miles). We would ride stage 1 (107 miles with 6,000' of climbing) and stage 3 (70 miles with 4,000' of climbing). The other tandem team (Paul Kingsbury and Wanda Tocci) would ride stage 2 (70 miles with 3,000' of climbing) and stage 4 (107 miles with 5,000' of climbing). Wait a minute! How did my team get more climbing? So while the overall race distance has been reduced, the impact for each of our teams is not that significant. We've still got our work cut out for us.<br />
<br />
Of course, the logistics of changing from a 508-mile point-to-point race that begins in Santa Clarita and ends in 29 Palms about 33 hours later to a 356-mile out-and-back race that begins and ends in Santa Clarita less than 24 hours later means changing lodging and such, but our awesome team has handled all this without blinking. <br />
<br />
So now, we just wait and find out which course we ride. We all packed for the long course. We have flights and lodging based on the long course. But I'm guessing we'll end up riding the short course. <br />
<br />
Later today we build up the tandems (they were shipped out from New York), go grocery shopping, have a test ride, and prepare the support van. Today's also the day we all get to know each other. Actually, the other three riders and two crew members all know each other already, so I guess it's the day that I get to know everybody else. On Friday, the bikes and the vehicle both have to pass safety checks and we have rider meetings and dinner and spend the night in Santa Clarita. And then on Saturday, we roll out @ 9:30am.<br />
<br />
I'd be lying if I told you I wasn't a bit nervous. Of course I'm nervous. I'm jumping back in, still injured, riding 177 miles and 10,000' of climbing in less than 24 hours. On the back of a tandem. With a man I've never met. I'm nervous and excited and feeling surprisingly calm. I guess the reality of what I'm about to undertake hasn't sunk in yet. <br />
<br />
If you'd like to follow along, you'll find the official FC508 webcast here:<br />
<br />
<a href="http://www.the508.com/2013web/">http://www.the508.com/2013web/</a><br />
<br />
You'll find time splits for our team (Northern Spring Peepers) here:<br />
<br />
<a href="http://dbase.adventurecorps.com/results508.php?fc_eid=&bib=Northern+Spring+Peepers&lastName=&gender=&ageGroup=&country=&state=&veteran=&division=&fcr=Go&last=67" target="_blank">Northern Spring Peepers Race Page</a><br />
<br />
And you can get live (well, every 20 minutes) updates here:<br />
<br />
<a href="http://share.findmespot.com/shared/faces/viewspots.jsp?glId=0U1drls2Hb2qsXqTaLFlAMAOHJKBPfuBc" target="_blank">Northern Spring Peepers SPOT Tracker</a><br />
<br />
Wish me luck!<br />
<br />
********************************************************************************<br />
<br />
I want to take a minute to thank a bunch of folks who've helped me arrive here:<br />
<br />
<a href="http://www.bicyclelawyer.com/" target="_blank">Gary Brustin</a> and <a href="http://www.janmedina.com/" target="_blank">Jan Medina</a> for their sponsorship of my race.<br />
<br />
Pamela Levine for being the best training partner ever.<br />
<br />
Winnie + Dan Brehmer for loaning me a wheelset when mine was destroyed in the crash.<br />
<br />
Annie Gianakos for scraping my broken body off the pavement, taking me to the hospital, and nursing me on the day of my crash.<br />
<br />
Jason Pierce who dragged my tired butt around on the bike and shared all his accumulated wisdom about FC508.<br />
<br />
And all my friends and teammates who've shared rides with me, listened to my stories, calmed my fears about being injured, and supported me on this crazy, bumpy journey!<br />
<br />
<br />
<br />Lorri Lee Lown -- velogirlhttp://www.blogger.com/profile/16206645828472852633noreply@blogger.com0tag:blogger.com,1999:blog-3414121713953201969.post-15526921515439784952013-09-23T10:00:00.000-07:002013-09-23T10:38:21.541-07:00tears for fears<span class="Apple-style-span" style="color: #454545; font-family: 'Helvetica Neue', Helvetica, Arial, sans-serif; font-size: 12px;"><span class="yshortcuts" id="lw_1379912559_0">I rode my bike yesterday. Yeah, I know, no big deal, right? I ride my bike about 250 days a year so why was yesterday special? Well, I cried on the bike yesterday. These weren't tears of pain, but tears of fear, and they caught me completely off guard.</span></span><br />
<span class="Apple-style-span" style="color: #454545; font-family: 'Helvetica Neue', Helvetica, Arial, sans-serif; font-size: 12px;"><span class="yshortcuts" id="lw_1379912559_0"><br /></span></span>
<span class="Apple-style-span" style="color: #454545; font-family: 'Helvetica Neue', Helvetica, Arial, sans-serif; font-size: 12px;"><span class="yshortcuts" id="lw_1379912559_0">I'm not sure why I was so affected by yesterday's ride. I crashed a week ago (only my 2nd road cycling crash in 14 years, hit by another cyclist). My only other crash was in 2002 when I was hit by a car. I was very fortunate and my injuries were very minor (soft tissue damage) but it meant that I have only been on the bike twice now since the crash. The first time on the bike, I felt fine mentally, except a bit of nervous energy when I returned to the site of the crash. But yesterday, I was nervous even before rolling out the door. I think the death, on Wednesday, of a woman about my age, riding on a road I've ridden at least a few hundred times, due to a collision with a motor vehicle, left me feeling a bit uncertain about my own safety.</span></span><br />
<span class="Apple-style-span" style="color: #454545; font-family: 'Helvetica Neue', Helvetica, Arial, sans-serif; font-size: 12px;"><span class="yshortcuts" id="lw_1379912559_0"><br /></span></span>
<span class="Apple-style-span" style="color: #454545; font-family: 'Helvetica Neue', Helvetica, Arial, sans-serif; font-size: 12px;"><span class="yshortcuts" id="lw_1379912559_0">I'm a super-defensive rider. I like to believe I see and anticipate every potential risk. I don't ride on roads that I perceive as dangerous. I'm extra cautious when riding during twilight hours (because vision is limited). I learned great tips for "thinking like a car" from <a href="http://www.velogirls.com/" target="_blank">Velo Girls</a> sponsor Gary Brustin (<a href="http://www.bicyclelawyer.com/" target="_blank">BicycleLawyer.com</a>). I teach participants in our skills clinics that YOU DON'T HAVE TO CRASH YOUR BIKE. I believe that. I've had close calls with automobiles pretty much every ride I've ever done, and yet I've kept it upright. But suddenly, yesterday, I was very nervous.</span></span><br />
<span class="Apple-style-span" style="color: #454545; font-family: 'Helvetica Neue', Helvetica, Arial, sans-serif; font-size: 12px;"><span class="yshortcuts" id="lw_1379912559_0"><br /></span></span>
<span class="Apple-style-span" style="color: #454545; font-family: 'Helvetica Neue', Helvetica, Arial, sans-serif;"><span class="Apple-style-span" style="font-size: 12px;">Not a quarter mile from my house, a woman almost hit me while she was talking on the phone. Two miles later, a man in a big white truck with jacked up wheels and NRA stickers all over the cab, intentionally tried to spook me by swerving into me. When I rolled up to the red light, stopped next to him, he turned and laughed at me, then floored it and sped off. As I started my first climb, I realized that the cars felt faster, closer, and more distracted than usual. I kept asking myself "why do these cars need to drive so darn fast?" I almost turned around at that point. I just had a nervous feeling about being out on the bike yesterday. And that's when I cried. </span></span><br />
<span class="Apple-style-span" style="color: #454545; font-family: 'Helvetica Neue', Helvetica, Arial, sans-serif;"><span class="Apple-style-span" style="font-size: 12px;"><br /></span></span>
<span class="Apple-style-span" style="color: #454545; font-family: 'Helvetica Neue', Helvetica, Arial, sans-serif;"><span class="Apple-style-span" style="font-size: 12px;">And I don't really know why I cried. I know plenty of folks who have died while riding a bicycle. I know plenty of folks who have died while not riding a bicycle. I know folks who've suffered severe, life-changing mental and physical injuries. I've had plenty of close calls myself. I've been the victim of hatred and violence while riding my bike. Maybe my tears had nothing to do with riding a bike at all.</span></span><br />
<span class="Apple-style-span" style="color: #454545; font-family: 'Helvetica Neue', Helvetica, Arial, sans-serif;"><span class="Apple-style-span" style="font-size: 12px;"><br /></span></span>
<span class="Apple-style-span" style="color: #454545; font-family: 'Helvetica Neue', Helvetica, Arial, sans-serif;"><span class="Apple-style-span" style="font-size: 12px;">I decided that the worst thing I could do would be to call my ride short. I needed to keep pedaling, to regain some confidence, to calm my nerves. I made route decisions based on my mental state, avoiding certain roads that I knew would be busy on a Sunday afternoon. I found myself being a bit more conservative than usual, controlling my speed a bit on my descents and being hyper-aware of blind turns. I noticed a larger-than-usual number of bicycles with both front and back blinky lights (thanks in some part, I'm sure, to a fabulous <a href="http://chainreactionblogs.com/diary/2013/09/20/visiting-the-accident-sight-skyline-bicycle-fatality/" target="_blank">blog post </a>earlier this week by Mike Jacoubowsky of Chain Reaction Bicycles). </span></span><br />
<span class="Apple-style-span" style="color: #454545; font-family: 'Helvetica Neue', Helvetica, Arial, sans-serif;"><span class="Apple-style-span" style="font-size: 12px;"><br /></span></span>
<span class="Apple-style-span" style="color: #454545; font-family: 'Helvetica Neue', Helvetica, Arial, sans-serif;"><span class="Apple-style-span" style="font-size: 12px;">And then, I chose a small climb I haven't ridden in many years. It's a bit off the beaten path and I thought that would be good for me. As I settled into my climbing rhythm, I felt a calm settle over me. The road was deserted and lovely. As I peaked, I had the most gorgeous view of the San Francisco Bay, Mt. Diablo (recently ravaged by wildfire) and Mt. Hamilton. I regret not taking a photo, because the late afternoon light created the perfect contrast and depth on the bay and the east bay hills.</span></span><br />
<span class="Apple-style-span" style="color: #454545; font-family: 'Helvetica Neue', Helvetica, Arial, sans-serif;"><span class="Apple-style-span" style="font-size: 12px;"><br /></span></span>
<span class="Apple-style-span" style="color: #454545; font-family: 'Helvetica Neue', Helvetica, Arial, sans-serif;"><span class="Apple-style-span" style="font-size: 12px;">The rest of my ride, drivers seemed to slow down. They seemed more considerate. They waited to pass until it was safe to do so. They gave me more room when passing. Not a single car buzzed my elbow. I received a few friendly waves and a smile or two. And I started to realize that the number of automobile drivers who respect cyclists and want to share the road with us far outweighs the number of automobile drivers who might harm us (whether intentionally or unintentionally). </span></span><br />
<span class="Apple-style-span" style="color: #454545; font-family: 'Helvetica Neue', Helvetica, Arial, sans-serif;"><span class="Apple-style-span" style="font-size: 12px;"><br /></span></span>
<span class="Apple-style-span" style="color: #454545; font-family: 'Helvetica Neue', Helvetica, Arial, sans-serif;"><span class="Apple-style-span" style="font-size: 12px;">And I finished my ride the way I always finish my ride with a victory salute as I rolled down my street, celebrating the fact that I made it home alive. Yup, I'm always aware of the risk. We should ALL be aware of the risk of riding a bike. But I think, too often, we forget. Or we hide our emotion as a coping mechanism, allowing us to continue participating in an activity that really is dangerous. We forget, until someone is injured or killed and we can't forget anymore. </span></span><br />
<span class="Apple-style-span" style="color: #454545; font-family: 'Helvetica Neue', Helvetica, Arial, sans-serif;"><span class="Apple-style-span" style="font-size: 12px;"><br /></span></span>
<span class="Apple-style-span" style="color: #454545; font-family: 'Helvetica Neue', Helvetica, Arial, sans-serif;"><span class="Apple-style-span" style="font-size: 12px;">I love riding my bicycle more than just about anything in the world. And I've ridden a bicycle for 14+ years, longer than anything else I've done in my life: any job, any home I've lived in, any boyfriend, any anything. Riding a bicycle makes me feel free! Riding a bicycle clears my mind and helps me manage my life stress. Riding a bicycle makes me feel that I can succeed at anything and has greatly improved my self esteem. Riding a bicycle completes me.</span></span><br />
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<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEi_wtL_KYQtFO6ErK-N24I09tCOLftwjWVm6pg4cxmr5Nj7tGjOKC8m3WMOkDqD26OVuRXQJ3KGuWzKc-SsLSPP5LfmrOv4BnBVm8E8uiHSqtXTUOHGTReTU0jVX9tAe2rKGAF1PjBlXkI/s1600/IMG_9773.JPG" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" height="300" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEi_wtL_KYQtFO6ErK-N24I09tCOLftwjWVm6pg4cxmr5Nj7tGjOKC8m3WMOkDqD26OVuRXQJ3KGuWzKc-SsLSPP5LfmrOv4BnBVm8E8uiHSqtXTUOHGTReTU0jVX9tAe2rKGAF1PjBlXkI/s400/IMG_9773.JPG" width="400" /></a></div>
<span class="Apple-style-span" style="color: #454545; font-family: 'Helvetica Neue', Helvetica, Arial, sans-serif;"><span class="Apple-style-span" style="font-size: 12px;"><br /></span></span>Lorri Lee Lown -- velogirlhttp://www.blogger.com/profile/16206645828472852633noreply@blogger.com9tag:blogger.com,1999:blog-3414121713953201969.post-30775185869385093412013-09-20T09:30:00.000-07:002013-09-20T17:01:26.309-07:00An Open Letter To My Awesome Friends Who DON'T Ride Bikes -- part 2<!--[if gte mso 9]><xml>
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For the benefit of my non-bicycle riding friends, I offer
you some thoughts about how we ride our bicycles and why we do some of the things we
do.<span style="mso-spacerun: yes;"> </span>It’s important to understand that
bicycles are considered vehicles under the law, and people who ride bicycles have
the same rights and responsibilities as those who drive cars.<span style="mso-spacerun: yes;"> </span>Bicycle law has become part of
the driver education programs in many states.<span style="mso-spacerun: yes;">
</span>So, I’ll start with the law (which may vary from state to state) and
conclude with some typical riding conventions that you may find useful to know:<o:p></o:p></div>
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<ul>
<li>Bicycles and automobiles are governed by the same laws in
the state Vehicle Code.<span style="mso-spacerun: yes;"> Both</span> must stop
at stop signs and red lights.<span style="mso-spacerun: yes;"> </span>They must travel in the appropriate lane for their direction of travel.<span style="mso-spacerun: yes;"> </span>Bicycles are entitled to travel on all public
roadways (including some highways) except where explicitly prohibited.<span style="mso-spacerun: yes;"> </span></li>
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<ul>
<li>Bicycles typically are NOT allowed to ride on sidewalks or
crosswalks (especially in downtown areas) and it is actually quite unsafe to do
so.<span style="mso-spacerun: yes;"> </span>Sidewalks and crosswalks are designed for pedestrians with a walking speed of 3-4mph, not a bicycle
travelling at 10mph or more.<span style="mso-spacerun: yes;"> </span>Cars
drivers do not expect to see bicycles here (especially traveling in the opposite direction of traffic).<span style="mso-spacerun: yes;">
</span>One of the most common collisions between cars and bicycles involve bicycles
on sidewalks.</li>
</ul>
<ul>
<li>Many states have instituted a minimum-distance passing law
(ie the 3-foot law). <span style="mso-spacerun: yes;"> </span>This means that a
car must give a bicycle at least 3 feet of lateral distance when passing.<span style="mso-spacerun: yes;"> </span>This also means that, to
legally pass a bicycle, a car must move into the next lane (or cross the
centerline, depending on the scenario).<span style="mso-spacerun: yes;">
</span>As a car driver, this means you need to be acutely aware of oncoming
traffic and possibly traffic behind you and should never pass on a blind turn or with a limited line of sight.</li>
</ul>
<ul>
<li>When a car passes a bicycle and there is a significant speed
differential between the car and the bicycle, the draft created by the car can
make it difficult for the bicycle to hold its line.<span style="mso-spacerun: yes;"> </span>A bicycle can be sucked up into the
slipstream of a car.<span style="mso-spacerun: yes;"> </span>The wind created
can cause a bicycle to wobble or fall.<span style="mso-spacerun: yes;">
</span>So drivers, please slow down and/or move left when safely passing a
bicycle.</li>
</ul>
<ul>
<li>Many traffic lights are timed for cars (not bicycles).<span style="mso-spacerun: yes;"> </span>So, if you think a bicycle ran a red light, it’s
quite possible that they entered the intersection while the light was still green
and it changed as they rode through.<span style="mso-spacerun: yes;">
</span>It’s happened to all of us (in cars and on bicycles) so please don’t
assume that the bicycle rider ran the light intentionally.</li>
</ul>
<ul>
<li>If you want to let a bicycle rider know that you’re behind her, a soft, quick tap-tap of the horn is much more effective than a long,
hard honk.<span style="mso-spacerun: yes;"> </span>As bicycle riders, we’re
often startled by car horns (they’re pretty loud when the car is right next to
us) and this could cause a rider to swerve dangerously or lose control of her bicycle.</li>
</ul>
<ul>
<li>Bicycle riders may not be able to hear you on the road,
especially if it’s windy.<span style="mso-spacerun: yes;"> </span>This is
magnified when a bicycle is riding at high speed.<span style="mso-spacerun: yes;">
</span>Please don’t assume we know you’re behind us.<span style="mso-spacerun: yes;"> </span>A good rider will glance over his shoulder
intermittently to see if there are cars there.</li>
</ul>
<ul>
<li>Bicycles are entitled to take the lane for a variety of
reasons.<span style="mso-spacerun: yes;"> </span>This means they move from the far-right
side of the road into the lane.<span style="mso-spacerun: yes;"> </span>This may
be the safest place to be.<span style="mso-spacerun: yes;"> </span>There may be
hazards in the bike lane or shoulder that a bicycle rider can see but that you
can’t see in your car.<span style="mso-spacerun: yes;"> It may also be the safest place to be at a busy intersection where cars may be turning right. </span>In California,
the law states that a bicycle in the lane should yield right of way if riding slower
than the flow of traffic and there are five or more vehicles behind the bicycle.</li>
</ul>
<ul>
<li>On roads without a dedicated bike lane or shoulder, bicycles
will ride to the far right of the lane.<span style="mso-spacerun: yes;">
</span>The law states that bicycles should ride as far right as is
practicable.<span style="mso-spacerun: yes;"> </span>This doesn’t mean that a
bicycle will ride in the gutter as that may not be the safest place to ride, especially because this may encourage cars to pass when there isn't enough room to do so safely, forcing the bicycle off the road.</li>
</ul>
<ul>
<li>If there are parked cars on a road, a bicycle should ride
outside the “door zone.”<span style="mso-spacerun: yes;"> </span>This is
typically about 2-3 feet to the left of the parked cars.<span style="mso-spacerun: yes;"> </span>If you are exiting your car on a busy street,
make sure to look back to ensure you’re not opening your car door into the path
of an oncoming bicycle.<span style="mso-spacerun: yes;"> </span>Look way back,
as the bicycle may be moving at a speed that places them at your door quicker
than you’d expect.</li>
</ul>
<ul>
<li>On fast descents, a bicycle can safely navigate a twisty
road faster than a car.<span style="mso-spacerun: yes;"> </span></li>
</ul>
<ul>
<li>Bicycle riders should signal their intention, just like
cars.<span style="mso-spacerun: yes;"> </span>This means using a hand signal
when stopping or turning.<span style="mso-spacerun: yes;"> </span>However, it’s
sometimes unsafe to take a hand off the bar to signal, especially at high
speed, through corners, or if the road surface is very bumpy.<span style="mso-spacerun: yes;"> </span>Typically, a rider will signal for a brief
time but then put her hand back on the bar, so if you don’t see us signal, it
doesn’t mean that we didn’t.</li>
</ul>
<ul>
<li>Bicycle riders should ride in the appropriate lane for their direction of travel.<span style="mso-spacerun: yes;"> </span>This means that a
bicycle should not be in a right-turn lane if he's not turning right.<span style="mso-spacerun: yes;"> </span>It also means that it’s necessary for a bicycle to merge to the left if there’s a dedicated left turn lane.<span style="mso-spacerun: yes;"> </span>Both of these maneuvers can be a bit tricky
to an inexperienced bicycle rider.<span style="mso-spacerun: yes;">
</span>Please be patient as they learn and gain confidence.</li>
</ul>
<ul>
<li>Many vehicles, especially taller cars and trucks, have a
blind spot on the right of the vehicle.<span style="mso-spacerun: yes;">
</span>This puts bicycles at risk if they’re on the right side of the vehicle.<span style="mso-spacerun: yes;"> </span>As a driver, make sure you look right before
turning or merging right.<span style="mso-spacerun: yes;"> </span>Also make sure
to look as far behind you as possible, as a bicycle may advance rather quickly,
especially at an intersection.<span style="mso-spacerun: yes;"> </span>As a
bicycle rider, we should not put ourself to the right of a vehicle that might
be turning right.<span style="mso-spacerun: yes;"> </span>Instead, merge to the
left of the vehicle, into the lane, to avoid the infamous “right hook.”</li>
</ul>
<ul>
<li>Bicycles can go very fast.<span style="mso-spacerun: yes;">
</span>On a flat road, a bicycle may travel at a speed of 10-20mph.<span style="mso-spacerun: yes;"> </span>On a downhill, a bicycle can travel at speeds
in excess of 30, 40, or even 50mph.<span style="mso-spacerun: yes;">
</span>Please keep this in mind as you pull out into a road or turn left from
opposing traffic in front of a bicycle.<span style="mso-spacerun: yes;">
</span>The “left cross” is another common type of collision, especially
dangerous when a bicycle is traveling at a high rate of speed.*</li>
</ul>
<ul>
<li>When interacting with bicycles on the road, please follow
the conventions established for right of way.<span style="mso-spacerun: yes;">
</span>If you’re at an intersection, don’t give the right of way to a bicycle
just because you’re being nice.<span style="mso-spacerun: yes;"> </span>It’s
unsafe for a bicycle to take the right of way from you because other road users
may not be aware of what you’ve done (and you may not be aware of other road
users).<span style="mso-spacerun: yes;"> </span>So, when you wave us through an
intersection and we don’t do it, please don’t be offended.<span style="mso-spacerun: yes;"> </span>We appreciate the gesture but it can be
unsafe for us to do it.</li>
</ul>
<div>
<br />
Please feel free to share this list with your friends! This list is not comprehensive and I welcome any additions you'd like to share in the comments section of this blog.<br />
<br />
You'll find the first part of this series here: <br />
<br />
<a href="http://velogirlscoaching.blogspot.com/2013/09/an-open-letter-to-my-awesome-friends.html">http://velogirlscoaching.blogspot.com/2013/09/an-open-letter-to-my-awesome-friends.html</a></div>
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<i><span class="Apple-style-span" style="font-size: x-small;">*I’ve been writing this post in my head for the
past week.<span style="mso-spacerun: yes;"> </span>After putting the words down
on paper, so to speak, I learned of the death of a bicycle rider on Skyline
Boulevard in Woodside on Wednesday, due to a collision with a van turning left in
front of her.<span style="mso-spacerun: yes;"> My thoughts are with the family and friends of Joy Covey.</span></span></i><o:p></o:p></div>
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<!--EndFragment-->Lorri Lee Lown -- velogirlhttp://www.blogger.com/profile/16206645828472852633noreply@blogger.com1tag:blogger.com,1999:blog-3414121713953201969.post-69110258641093577972013-09-19T09:00:00.000-07:002013-09-19T09:00:06.252-07:00An Open Letter To My Awesome Friends Who DON’T Ride Bikes -- part 1<!--[if gte mso 9]><xml>
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<br />
<div class="MsoNormal">
A quick scan of my Facebook friends list will reveal that I
have a lot of friends who ride bikes.<span style="mso-spacerun: yes;">
</span>But I also have a lot of friends who don’t ride bikes.<span style="mso-spacerun: yes;"> </span>My newsfeed includes lots of bike updates but
also theatre updates from the 15 years I spent working in professional theatre
and higher education, with a large concentration of my theatre friends living
in New York, Los Angeles, Chicago, Washington, DC, and other metropolitan
areas. Interestingly, these are all areas where there are also large populations of people who ride bikes.<o:p></o:p></div>
<div class="MsoNormal">
<br /></div>
<div class="MsoNormal">
From time to time, one of my non-bike friends will post
about bikes.<span style="mso-spacerun: yes;"> </span>Typically it’s a rant,
often expressing frustration at the erratic behavior of bikes, riding
dangerously, or slowing down their drive because they’re “in the way” on the
roads we share.<span style="mso-spacerun: yes;"> </span>I often respond, trying
to be rational and educational, not emotional, and hoping to enlighten these
non-bike friends (and their friends who may or may not ride bikes) about the
world of cycling.<span style="mso-spacerun: yes;"> </span>The response is
typically positive.<span style="mso-spacerun: yes;"> </span>Hopefully, I’m able
to help my friends understand bikes a bit more and to be safer drivers with
respect to sharing the road.<o:p></o:p></div>
<div class="MsoNormal">
<br /></div>
<div class="MsoNormal">
When I started riding a bicycle in 1999, I became a much
better car driver.<span style="mso-spacerun: yes;"> </span>I saw the road in a
new way.<span style="mso-spacerun: yes;"> </span>For the first time in my life I
SAW bikes on the road.<span style="mso-spacerun: yes;"> </span>So, dear friends,
let me share some thoughts with you, because I know all my friends are AWESOME
and want to be the best darn drivers they can be!<o:p></o:p></div>
<div class="MsoNormal">
<br /></div>
<div class="MsoNormal">
Since I can get a bit verbose, I’m going to start with my
most important take-away.<span style="mso-spacerun: yes;"> </span>Simply put, we
are not BIKES, but rather we are PEOPLE who ride bikes.<span style="mso-spacerun: yes;"> </span>We are mothers and wives, sisters and
daughters.<span style="mso-spacerun: yes;"> </span>We might be your co-worker or
your best friend.<span style="mso-spacerun: yes;"> </span>Someone LOVES us and
would be very sad if we didn’t return home from our bicycle ride.<span style="mso-spacerun: yes;"> </span>And when we throw a leg over the bicycle, we
are VULNERABLE.<span style="mso-spacerun: yes;"> </span>Our safety depends on
our ability to co-exist with other road users.<span style="mso-spacerun: yes;">
</span>When a collision between an automobile and a bicycle occurs, the bicycle NEVER WINS.<span style="mso-spacerun: yes;"> </span>Oftentimes, these collisions
result in injury and sometimes death, as well as damage to our little tiny
bicycles caused by your big huge car.<o:p></o:p></div>
<div class="MsoNormal">
<br /></div>
<div class="MsoNormal">
I’m the first to agree that there are some very BAD bicycle
riders out there.<span style="mso-spacerun: yes;"> </span>There are riders who
IGNORE the law, who behave erratically, and take undue risks.<span style="mso-spacerun: yes;"> </span>There are also riders who DON’T KNOW the law
and don’t know how to be safe, predictable riders.<span style="mso-spacerun: yes;"> </span>But there are also riders who are
considerate, follow the law, and respect other road users.<span style="mso-spacerun: yes;"> </span>So please, when you get angry with ONE rider,
don’t transfer that anger to ALL riders.<o:p></o:p></div>
<div class="MsoNormal">
<br /></div>
<div class="MsoNormal">
When you rant on Facebook or other public forums, you’re
sending a message to all who might be in your audience that bicycles are not
okay.<span style="mso-spacerun: yes;"> </span>When you make an off-handed
comment, perhaps trying to be funny, that “you should hit him and teach him a
lesson,” you’re encouraging violence and (heaven forbid you ever accidentally
hit a cyclist), setting yourself up for criminal charges (yes, twitter feeds
and FB posts have been used to incriminate drivers who have hit bicyclists).<span style="mso-spacerun: yes;"> </span>And when you post your displeasure with bicycles,
you’re encouraging others to share your anger.<span style="mso-spacerun: yes;">
</span>You’re making it okay for us to HATE.<span style="mso-spacerun: yes;">
</span>You might be condoning violence.<span style="mso-spacerun: yes;">
</span>You might be responsible for one of your friends to road rage against a
bicycle in the future.<span style="mso-spacerun: yes;"> </span><o:p></o:p></div>
<div class="MsoNormal">
<br /></div>
<div class="MsoNormal">
And just like SOME riders are bad, there are many car
drivers who are bad:<span style="mso-spacerun: yes;"> </span>law-breakers,
distracted drivers, aggressive drivers, etc.<span style="mso-spacerun: yes;">
</span>Heck, there are SOME bad people in every social situation.<span style="mso-spacerun: yes;"> </span>Maybe you have a co-worker who snaps his gum
all day long.<span style="mso-spacerun: yes;"> </span>But does that mean that
ALL your co-workers are annoying?<span style="mso-spacerun: yes;"> </span>Or
that girl on the bus who wears too much perfume?<span style="mso-spacerun: yes;"> </span>That doesn’t mean that ALL girls who ride the
bus are inconsiderate.<span style="mso-spacerun: yes;"> </span>So yes, there are
definitely SOME people who ride bicycles irresponsibly, but that doesn’t mean
that ALL people who ride bicycles do so.<o:p></o:p></div>
<div class="MsoNormal">
<br /></div>
<div class="MsoNormal">
The number of people who ride bicycles is steadily
increasing in the United States.<span style="mso-spacerun: yes;"> </span>In
addition to riding for recreation, more and more folks are using a bicycle for
transportation: commuting to work, running errands, forgoing the car for a
short trip.<span style="mso-spacerun: yes;"> </span>And many municipalities are
creating safe infrastructure for bicycles and cars to co-exist on city streets,
as well as educating both car drivers and bicycle riders how to co-exist
safely.<span style="mso-spacerun: yes;"> </span>Bicycles are here to stay, so it
would benefit all of us if we approached our road use with patience and an
understanding of how bicycle riders approach co-existing with you in your car.<o:p></o:p></div>
<div class="MsoNormal">
<br /></div>
<div class="MsoNormal">
Tomorrow, part 2 of this post will cover lots of great information about how we ride our bicycles (legally), common riding conventions, and how you, as a driver, can learn how to co-exist with bicycles in your daily driving.</div>
<!--EndFragment-->Lorri Lee Lown -- velogirlhttp://www.blogger.com/profile/16206645828472852633noreply@blogger.com4tag:blogger.com,1999:blog-3414121713953201969.post-31373298955901206382013-09-03T10:00:00.000-07:002013-09-05T12:24:18.044-07:00Are You Really Hungry?I've learned so much about nutrition in the past decade. But I've learned even more about the power of our mind in the past couple of years.<br />
<br />
I recently had an amazing 10-minute conversation that somehow concluded 3 hours later with one of our Velo Girls sponsors, Mae from <a href="http://www.ladypartsauto.com/" target="_blank">LadyParts Automotive Services</a>. Each time we get together, we start out talking about business and end up having deep, meaningful, thought-provoking conversations about feminism, health and fitness, religion, nutrition, dating, philanthropy, empowering women and girls, you name it! So as our conversation segued naturally from one topic to the next, we started discussing nutrition, lifestyle change, and the influence of emotion on our eating habits. I thought I'd share some insight with those of you who might have an interest in this topic as well.<br />
<br />
I went through a pretty significant weight loss between 2009 and 2012. This was the second time in the past decade I've had this experience, and I fully intend for it to be the last time in my life I need to lose weight. I hit my goal weight in July 2012 and have been able to maintain that weight (and lose some body fat) since then. The last time I went through weight loss, I started gaining it back as soon as I had achieved my goal weight. As I think about why this time it will "stick," I realize that in addition to transforming my body, this time, I transformed my mind.<br />
<br />
As women (and some men, too), many of us struggle with emotional eating. We use food to self-medicate. We eat when we're happy. We eat when we're sad. We eat when we're stressed. We eat to celebrate life. We eat for a plethora of reasons that have little or nothing to do with nutrition. So, if you find yourself craving food even when you know you're not physically hungry, I suggest you ask yourself these questions:<br />
<br />
"Are you hungry, or are you really thirsty?"<br />
<br />
"Are you hungry, or are you really bored?"<br />
<br />
"Are you hungry, or are you really tired?"<br />
<br />
"Are you hungry, or are you really stressed out?"<br />
<br />
You could add to this list, but you get the idea. We often eat, not out of physiological need, but out of emotional desire. So, if you're trying to maintain healthy nutrition, learn to become mindful of when and what you eat. Don't go to the refrigerator when what you really need to do is go to the gym or finish that tough work project or take a nap.<br />
<br />
I've invested much time in the past couple of years learning about emotional eating and food addiction. Of course, this leads to learning about other addictions as well. I read an article recently that outlines the dopamine effect of reward-based behavior. In short, that positive reaction we have eating, drinking, taking drugs, etc, is a response to the 2nd exposure and there is diminishing return to subsequent exposures, which is why addicts need more exposure to obtain the same initial uplifting effect. Using food as an example, the first bite does very little for you, but the 2nd bite is the one that satisfies your cravings. And each bite after that doe not significantly enhance that effect. In other words, if 2 is good, 3 isn't better. But, for those people who have addiction, the desire to have 3, 4, 5, or more is overwhelming in their need to feel good.<br />
<br />
As Mae and I continued to discuss lifestyle change and nutrition, she told me she was amazed that I seemed to speak of food as such a positive thing. Many folks who struggle with over-eating, food addition, being overweight, etc, view food as the enemy. But I view food as fuel. Food provides the physical and mental energy for me to function: to think, to ride my bike, to feel strong and healthy. And quality food, filled with lots of colors and textures, will help me stay healthy and happy. <br />
<br />
I referred several times to eating beige food, so Mae asked me what I meant. In short, we should strive to eat colorful food: lots of fruits and vegetables. We should limit the beige foods (breads, pastas, gravies, etc). <br />
<br />
<br />
So, five tools that may help you shift your thinking about food:<br />
<br />
#1 -- Are you hungry?<br />
<br />
#2 -- Be mindful of the 2nd bite.<br />
<br />
#3 -- Food is energy that allows you to function optimally, both physically and mentally.<br />
<br />
#4 -- Fill your plate with lots of color.<br />
<br />
#5 -- Food is not the enemy. Food is a positive and necessary component of life! Put the good stuff in and you'll get the good stuff out!<br />
<br />
<br />Lorri Lee Lown -- velogirlhttp://www.blogger.com/profile/16206645828472852633noreply@blogger.com0tag:blogger.com,1999:blog-3414121713953201969.post-59277626419189107032013-08-30T10:00:00.000-07:002013-08-30T10:00:00.299-07:00Furnace Creek 508 Study GuideI always love the anticipation associated with participating in a new event. The interwebs make it easy to while away the hours viewing photos and videos and reading race reports. Yeah, it's great to read the official data (maps, GPS, rules, etc), but I like the real-life stories of folks who've experienced the event.<br />
<br />
Now that the reality has set in that I'll be riding my inaugural <a href="http://www.the508.com/" target="_blank">Furnace Creek 508</a>, I spent some time today clicking around and sharing other riders' experience. I thought I'd share with my friends + fans.<br />
<br />
<br />
<br />
<div style="margin-bottom: 0px; margin-left: 0px; margin-right: 0px; margin-top: 0px;">
2012 FC508 blog from Jim (my tandem captain). I'm happy to report that Big Bertha has been retired: <a href="http://pancake508.blogspot.com/">http://pancake508.blogspot.com/</a></div>
<div style="margin-bottom: 0px; margin-left: 0px; margin-right: 0px; margin-top: 0px;">
<br /></div>
<br />
2012 FC508 blog from Paul and Wanda the other tandem on our team: <a href="http://www.kingsburyscyclery.com/?p=191">http://www.kingsburyscyclery.com/?p=191</a><br />
<br />
<br />
Stunning photos and time-lapse from Scott MacDonald Photography: <a href="http://www.scottmacdonaldphotography.com/2012/12/06/the-furnace-creek-508/">http://www.scottmacdonaldphotography.com/2012/12/06/the-furnace-creek-508/</a><br />
<br />
<br />
FC508 YouTube Collection, because a video speaks a million words: <a href="http://www.youtube.com/view_play_list?p=03027EAC14FC9819">http://www.youtube.com/view_play_list?p=03027EAC14FC9819</a><br />
<br />
<br />
<br />
I can't thank <a href="http://www.bicyclelawyer.com/" target="_blank">Gary Brustin</a> and <a href="http://janmedina.com/" target="_blank">Jan Medina</a> enough for supporting me in my Furnace Creek 508 quest. Without their support this wouldn't be possible. I'm really looking forward to this event. I can't wait to add my blog and photos to the interwebs for eternity.<br />
<br />
Wondering how this came to be? Read my original Furnace Creek 508 post here:<br />
<br />
<a href="http://velogirlscoaching.blogspot.com/2013/08/this-just-got-real.html">http://velogirlscoaching.blogspot.com/2013/08/this-just-got-real.html</a><br />
<br />
<br />
<br />
<br />Lorri Lee Lown -- velogirlhttp://www.blogger.com/profile/16206645828472852633noreply@blogger.com0tag:blogger.com,1999:blog-3414121713953201969.post-77332650379330824622013-08-27T10:00:00.000-07:002013-08-27T10:18:07.862-07:00This Just Got Real!I've done some incredibly crazy things in my riding career. Some really impulsive things. Some things that, if a coaching client asked my opinion, I'd say "no way, Jose!" Like what, you ask? How about riding from San Francisco to Los Angeles in the California AIDS Ride when I hadn't been on a bicycle in decades. Or the time I agreed to race a 24-hour mountain bike race even though I could barely ride a mountain bike (and had never ridden one at night). Or building up a touring bike and riding solo self-supported around New York for 3 weeks. Or attempting the <a href="http://www.deathride.com/" target="_blank">Death Ride</a> when all I'd been doing that season was road racing (and no long endurance). Yup, these might all be considered crazy.....or stupid. And sometimes the result is less than magical. Once in a while it's amazing. Let's hope the latter is true for my next challenge.<br />
<br />
Less than a week ago, one of my cycling friends from my hometown of Elmira, NY, contacted me about an opportunity to join the record-holding two-tandem relay team at this year's <a href="http://www.the508.com/index.html" target="_blank">Furnace Creek 508</a> on October 5th - 6th. My initial reaction was that I would be happy to help him find someone to fill the team. Both the riding and funding to participate in this event were beyond my grasp right now. But somehow, over the course of a few hours during our discussions on Facebook, I agreed to do it, assuming I could find personal sponsorship to cover the expense. <br />
<br />
So, I contacted my personal angels, folks who have supported me in my crazy dreams for many years, and thanks to the generosity <a href="http://www.bicyclelawyer.com/" target="_blank">Gary Brustin</a> and <a href="http://janmedina.com/" target="_blank">Jan Medina</a>, I funded this latest endeavor. Now I had no excuse not to participate.<br />
<br />
<br />
<div class="separator" style="clear: both; text-align: center;">
<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEh79OktqZz7d7Rct3kq_g4yjooLBe3G0ySSmka1WghkTFR_Y0FUEpUjzn-5y6apDySETzGGlmMb5s_RAS6Qvv2kjDwaSEM2JqtRk410cKFwGSe4sBA1W9WxCMOPeFMtj3vwgmQFjnHCFdc/s1600/fc508.png" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" height="280" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEh79OktqZz7d7Rct3kq_g4yjooLBe3G0ySSmka1WghkTFR_Y0FUEpUjzn-5y6apDySETzGGlmMb5s_RAS6Qvv2kjDwaSEM2JqtRk410cKFwGSe4sBA1W9WxCMOPeFMtj3vwgmQFjnHCFdc/s320/fc508.png" width="320" /></a></div>
<br />
<br />
<br />
So, let me tell you what's crazy about this event. It's called the Furnace Creek 508 (as in 508 miles). The route begins in Santa Clarita, CA and ends in Twentynine Palms, CA, via Mojave, Death Valley, Stovepipe Wells, Furnace Creek, Badwater, and a bunch of other similarly significant-sounding desert towns. <span class="Apple-style-span" style="font-family: verdana, arial, helvetica;"><span class="Apple-style-span" style="font-size: 11px; line-height: 15px;"> </span></span>It's one of the premier ultra-cycling events in the world. I've known many folks who've done it in the past and they're all serious endurance bad-asses. I see the crazy rides they do and think "why would you want to ride a bike for 20 or 30 or 40 hours at a time in the dark and the extreme heat and the rain?" Luckily, as part of a relay team, I'll only be riding 230 miles with 17,000' of climbing. Since I completed the Death Ride in July (125 miles with 15,000' of climbing), I could see that the mileage and elevation were within reach......if I'd actually kept my endurance up the past 6 weeks. And, since it's a relay, there are breaks when the other team is riding. So really, it's only 4 segments of an average of 65 or so miles, right? I can ride 4 65-mile rides over the course of a day and a half. No problem!<br />
<br />
But, to add to the fun, I'll be riding this event on the back of a tandem. With a man I've never met. Maybe he won't notice if I'm not actually pedaling? Yup. A tandem. Now, I've tandemed exactly twice in my cycling career: once in 2002 with a man I'd gone on one date with (and decided there would not be another date after that experience) and once in 2006 with a man who was riding a tandem solo from Prudhoe Bay, Alaska to the Panama Canal. The latter filmed his adventure which was later featured at the <a href="http://www.banffcentre.ca/mountainculture/festivals/2009/films/award-special2.asp" target="_blank">Banff Film Festival</a>, so I got to see myself on the big screen. But that's not exactly the resume of someone who's ready to undertake a serious (or seriously crazy) endurance event as stoker of a tandem.<br />
<br />
So, all the stars aligned and I just got an email welcoming me to the team. And it all makes sense now. I've got my work cut out for me in the next month, but I'm in good hands. My tandem partner is the legendary Jim Ryan of Seattle. He's a 9-time Furnace Creek 508 finisher (solo, 4-man, and 2 tandem). He's a FC508 Hall of Fame member. He's a FC508 record holder. He's ridden other crazy endurance events like Race Across the West (RAW). And he seems like a really nice guy. In last year's race, he met his tandem partner for the first time the day before the race and they survived. Heck, they set the record for their division. Joining us on the other tandem are Paul Kingsbury (owner of <a href="http://www.kingsburyscyclery.com/" target="_blank">Kingsbury's Cyclery</a> in Elmira, NY) and his fiance Wanda Tocci. They were the other tandem on last year's record-winning team. I've ridden with Paul once before (not on a tandem) and he assures me we'll have a great time. Joining us will be our support crew, also veterans of the event. What could go wrong, right?<br />
<br />
So, for the next month, I'll be logging the big miles. I'll be climbing the long climbs. I may even meet up with Jim in Oregon for a training weekend. And I'll make sure to update this blog with training updates as I prepare for what might be the craziest, most impulsive event I've ever ridden!<br />
<br />
Yup. This just got real! (gulp)Lorri Lee Lown -- velogirlhttp://www.blogger.com/profile/16206645828472852633noreply@blogger.com3tag:blogger.com,1999:blog-3414121713953201969.post-48553317952367824492013-08-26T10:00:00.000-07:002013-08-26T10:00:00.037-07:00Powered by Fritos.....CCCX Mountain Bike Single Speed WinI don't write race reports very often but what the heck! I don't win races every day, either.<br />
<br />
On Saturday, <a href="http://www.velogirls.com/" target="_blank">Team Velo Girls</a> mountain bikers headed down to Ft. Ord (Monterey, CA) to race the final in a season-long, 8-race cross-country mountain bike series. This long-running series is put on by by Keith DeFiebre of <a href="http://www.cccxcycling.com/index.html" target="_blank">CCCX</a>, and I've been racing it on + off since 2005 (when I barely knew how to ride a mountain bike). <br />
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Last year, I decided to try my hand at single speed mountain bike racing. It seemed like a good fit for me at the time, since I couldn't race the beginner category (I'm really not a beginner) but the sport category is filled with uber-serious mountain-biking chicks whose technical skills put this roadie-who-mountain-bikes to shame. Short mountain bike races (about 90 minutes) fit well with my weight-loss goal at the time since I wasn't able to deficit calories and ride long durations. In 2012, I raced the first 3 races of the series and then my roadie life of coaching, racing, and training for the <a href="http://www.deathride.com/" target="_blank">Death Ride</a> got in the way. <br />
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Honestly, I don't mountain bike nearly as much as I should. If I dust off the bike (or dust up the bike) a dozen times a season that's good for me. Don't get me wrong, I really enjoy mountain biking, but it doesn't alway fit into my coaching + training schedule. But interestingly enough, when I pulled out my mountain bike this spring, I found my technical skills were pretty good this year. I wasn't riding as conservatively as in the past. I'm not sure why this is, but I wasn't fighting it. And I was feeling fit and having fun, so I looked at the race calendar and realized the only race of the season that would fit into my schedule would be the series finale in August, so I committed to racing it with my teammates.<br />
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In preparation for Saturday's race, I pulled out my <a href="http://www.sycip.com/" target="_blank">Sycip</a> single speed and did a few rides. As suspected, I was fitter and stronger than last year. I was able to ride a harder gear and still manage all the climbing at Arastradero Open Space Preserve on the Dirty Velo Girls rides. It felt easier than last year. And, with the harder gear, I was riding faster, too. All good.<br />
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Single speed mountain biking is fun. It presents a new challenge for me as I have to think about optimizing my gearing (not too hard because you can't climb, but not too easy because you lose time on the flats). I have to capitalize on momentum (you can't brake on the descents leading into the uphills or you suffer on the climbs). I have to think about when to recover so I have the energy needed for the challenging bits. So, for someone who's ridden Arastradero for 10 years, which can get kinda boring on a geared bike, it adds a whole new element of challenge and fun.<br />
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I was excited to get out and race with our four Team Velo Girls mountain bike team members: Julie K. Cristina, Jessica U., and Simone. These girls have been super-active this year, racing a bunch, leading beginner rides as well as our weekly Dirty Velo Girls rides. They've been recruiting, encouraging and supporting women who are new to the sport. And they've had a ton of fun doing it!<br />
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I was excited to race on Saturday because it would give me an interesting perspective on how my fitness had improved in the past year and a half (since my last single speed race). <br />
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And I was excited to race just because I love racing. I also love my friends who race mountain bikes (and don't get to see them often enough). And I love the fun, supportive vibe at mountain bike races.<br />
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I had planned to change my gearing to a smaller, harder cog for Saturday's race, but I didn't have time this week to change the gear and test it out, so I stuck to what I had on the bike (the gear I had raced with last year). <br />
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My alarm went off at 4:00am on Saturday and I was ready to go! I ate my usual breakfast of hot quinoa with apples, raisins, cinnamon, coconut milk, chia seeds, and coconut. My cooler was packed and I snacked during my drive to Monterey. I drank a couple of bottles for good measure to stay hydrated during the race. I downed some GU Chomps and GU energy gel during my pre-ride (and during the race).<br />
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I arrived in time to pre-ride the course once on my geared bike (to progressively warm up and save my climbing legs) and then finished my hour-long warm-up on the single speed, riding the opening climbs a few times to bolster my confidence. As I age, my warm-up is more and more important, and I find that 45-60 minutes is just about perfect. I really liked the course: swoopy singletrack, lots of sand to keep you alert, the awesome berm section, and lots of climbing. I knew I could climb faster than many of the girls due to my gearing. I was concerned with the extended flat sections because I knew I would lose time there. <br />
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And then, the familiar, standing at the line waiting for the race to begin: smiling, laughing, chatting with friends and other racers. All the women, regardless of age group, start together in the race, which is great, because it increases the pool of women competitors. <br />
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The opening climb felt great, although I lost time on the lead group of girls because I didn't have the gearing to keep up with them. Bummer, as one of my goals for the race was to stick with Simone, our rock-star climber, until the first descent. Cristina and I climbed together and I realized she had a harder gear than me. She was climbing really well, and I started to think she would dust me on the descents and I'd never see her again. We stayed together for the first half of the first lap, until I was able to pass another racer and lost her. But with her harder gearing and her ninja technical skills, I kept expecting to see her right behind me again in no time.<br />
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I saw teammate Jessica ahead and made her my next target. I caught her on a climb and we stayed together for a while until I was able to out-climb her on an extended climb near the end of the first lap (thank you SS gearing), but she was never far behind and knowing she was there kept me motivated to ride hard. I had to dismount and run part of one long, steep climb, as Jessica inched ever closer. With Jessica looming, I railed the descent because I knew she was at an advantage with her gearing and skills. I'm pretty conservative and was impressed that I went balls to the wall, and then promptly bit it. Luckily, I landed pretty softly, jumped back on the bike and jammed to keep her out of sight. There's definitely an "out-of-sight, out-of-mind" tactical advantage to mountain bike racing so my goal was not to let her see me again. <br />
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As I started my third lap, I saw teammate Julie at the top of that stupid-steep climb. She was my new target now, and try as I might I just couldn't catch her, but she kept me motivated through the third lap. I passed some guys and kept pushing hard. I got sloppy a few times and reminded myself to stay focused. I was able to finish 30 seconds behind Julie. <br />
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I rolled into the finish, first in single speed, and ahead of about half the field of geared girls. I felt great. I toyed with the idea of racing again on my geared bike with the sport girls, but my schedule was tight so I passed on the idea.<br />
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All in all, a super-fun day and I met all my goals (except for sticking with Simone):<br />
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#1 -- support my teammates<br />
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#2 -- have fun<br />
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#3 -- improve on my last single speed race a year and a half ago (my average time was more than 2mph faster)<br />
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#4 -- race smart but aggressively<br />
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#5 -- don't get lapped by the fast guys<br />
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#6 -- win (yup, that was my goal)<br />
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<tr><td style="text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgnTmsamny5zbVXAlrP4WaFVIWHNo0Xa0xvWBWatrgcMBWSBRYimxKKv957efvDiXmGK3czsk1jeIRBh7X639oy88TxAWc9WA25GxZZjjB73Gn8oAzQw9QkPj_9de_XYcNHl6eoQxp-TQQ/s1600/cccx+collage.jpg" imageanchor="1" style="margin-left: auto; margin-right: auto;"><img border="0" height="432" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgnTmsamny5zbVXAlrP4WaFVIWHNo0Xa0xvWBWatrgcMBWSBRYimxKKv957efvDiXmGK3czsk1jeIRBh7X639oy88TxAWc9WA25GxZZjjB73Gn8oAzQw9QkPj_9de_XYcNHl6eoQxp-TQQ/s640/cccx+collage.jpg" width="640" /></a></td></tr>
<tr><td class="tr-caption" style="text-align: center;">Team Velo Girls at CCCX #8<br />
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The team had a GREAT day at CCCX! Simone, Julie, and I took the WINS in our respective races. Cristina picked up 2nd and Jessica placed 4th. Simone, Julie, and Cristina also WON the series and Jessica placed 3rd overall. Congratulations to my super-amazing teammates on a GREAT season, and thanks for letting me come out and play in the dirt with you on Saturday.<br />
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<br />Lorri Lee Lown -- velogirlhttp://www.blogger.com/profile/16206645828472852633noreply@blogger.com0tag:blogger.com,1999:blog-3414121713953201969.post-7414976938819384912013-08-19T12:00:00.000-07:002013-08-19T12:00:00.291-07:00Cyclocross.....the craziest sport in cycling!Everybody's already buzzing about the upcoming cross season. Race calendars have been posted, clinics are on the schedule, and I just saw the poster for this year's top-secret outlaw series in San Francisco. Folks are dusting off their bikes, gluing on their tubulars, and dreaming about beer hand-ups, dollar grabs, Spooky Cross costumes, and the top step on the podium.<br />
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What's this crazy sport called cyclocross? What was, at one time, considered an off-season sport for roadies and mountain bikers to maintain some high-end winter fitness, has grown to become a focus sport for many bike racers. From September through January, folks will toe the line for the most intense 30-60 minutes of racing you can imagine, riding on all types of terrain (sand, grass, gravel, pavement, mud, ice, and snow), leaping off their bikes and jumping over barriers, shouldering their bikes to run up hills, and hanging out with other bike-loving folks in a very spectator-friendly environment. With local races at venues all over Northern CA, you can't find a better way to spend a Saturday or Sunday this fall/winter. Cross is also a very family-friendly environment and many races even have events for the kids!<br />
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You'll find all the deets on norcal cyclocross here: <a href="http://ncncacx.blogspot.com/" target="_blank"> http://ncncacx.blogspot.com/</a><br />
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Favorite series like <a href="http://www.bayareacx.com/" target="_blank">Bay Area Super Prestige</a>, <a href="http://www.cccxcycling.com/index.html" target="_blank">CCCX</a>, and <a href="http://www.cyclo-x.com/index.php" target="_blank">Surf City</a> return with awesome racing. New this year is the <a href="http://norcal.cx/" target="_blank">Norcal CX Series</a>, which incorporates some long-time favorite races like the Lion of Fairfax and Stafford Lake, and introduces some new races like the Kitten of Vallejo and the San Jose Cougar. <br />
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<tr><td style="text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhX4E60Or3fpiiq6W83b14aBKkTO_k3re1yki4cJ76Yv02vqBixXpQ486TIeSaPqrsM2dZVnzP9sK4pTZzOt11MR3Fm_qbhQdep-AfICZULKq1whGYxGDu1LqgebF3m0u-GrHwK7DEJzMg/s1600/mcnamara_cyclocross.jpg" imageanchor="1" style="margin-left: auto; margin-right: auto;"><img border="0" height="266" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhX4E60Or3fpiiq6W83b14aBKkTO_k3re1yki4cJ76Yv02vqBixXpQ486TIeSaPqrsM2dZVnzP9sK4pTZzOt11MR3Fm_qbhQdep-AfICZULKq1whGYxGDu1LqgebF3m0u-GrHwK7DEJzMg/s400/mcnamara_cyclocross.jpg" width="400" /></a></td></tr>
<tr><td class="tr-caption" style="text-align: center;">Matt McNamara of Sterling Sports Group</td></tr>
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If you want to start racing cyclocross, or to refine your skills and take your racing up a notch, there are skills clinics and organized cyclocross rides offered throughout the fall. The first of these clinics is our own <a href="http://savvybike.eventbrite.com/" target="_blank">Savvy Bike Skills 103</a> (cyclocross skills and tactics) on August 24th, guest-coached by Matt McNamara of <a href="http://www.sterlingwins.com/" target="_blank">Sterling Sports Group</a>. This is the 11th year we've offered this clinic, with a variety of guest coaches, and it's always a participant favorite! Matt is a top-notch coach and a really funny guy who's been racing and coaching pretty much every discipline of cycling for more than two decades. We're thrilled that he's coaching Bike Skills 103 and encourage you to <a href="http://savvybike.eventbrite.com/" target="_blank">register</a> for this co-ed, 4-hour clinic.<br />
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Whether you race or spectate, I think you'll find cyclocross is just about the most fun you can have on a bike! <br />
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<br />Lorri Lee Lown -- velogirlhttp://www.blogger.com/profile/16206645828472852633noreply@blogger.com0tag:blogger.com,1999:blog-3414121713953201969.post-1713530683556174792013-08-16T13:00:00.000-07:002013-08-16T13:53:05.745-07:00Midsummer Musings from Coach LorriWhoever created my schedule this summer was crazy! What's that you say? I put together my own schedule? Well that explains everything. Indeed, I'm crazy.<br />
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Since mid-June, I've spent more time away from home than at home. My life has been a constant go-go-go. And, of course, the bike has been an integral part of that action.<br />
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In June, I spent two weeks in beautiful Markleeville, CA, home of the <a href="http://www.deathride.com/" target="_blank">Death Ride</a>. I held my 5th Annual Alpine Altitude Adventure camp with a great group of riders and also rode the <a href="http://altaalpinachallenge.com/" target="_blank">Alta Alpina Challenge</a> on one of the hottest days of the year. I rode my favorite mountain passes, practiced yoga at studios in Carson City, Truckee, and South Lake Tahoe, visited the farmer's markets, hiked with my dog, and did some advance work for <a href="http://www.womensportcamp.com/" target="_blank">The Specialized Women Sports Camp</a> where I'd be coaching in August. I even went stand-up paddleboarding on Lake Tahoe for the 1st (and 2nd) time ever! <br />
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<tr><td style="text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEiNdf6gWYXWP9BvdPqWlEAo6zApL30kHoSn4Wnmdot1rltRgdIEfsFoCgNnGK9FwC-BWO31deO-XJSR_Z19cPtpKuuZnRVR6vmHZ9adWHNwtMfEuHsOn7-DTbQ8g33IohfeETcZ5QNhEhI/s1600/lorri_annie_death_ride.jpg" imageanchor="1" style="margin-left: auto; margin-right: auto;"><img border="0" height="400" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEiNdf6gWYXWP9BvdPqWlEAo6zApL30kHoSn4Wnmdot1rltRgdIEfsFoCgNnGK9FwC-BWO31deO-XJSR_Z19cPtpKuuZnRVR6vmHZ9adWHNwtMfEuHsOn7-DTbQ8g33IohfeETcZ5QNhEhI/s400/lorri_annie_death_ride.jpg" width="338" /></a></td></tr>
<tr><td class="tr-caption" style="text-align: center;">Lorri and Annie at the Death Ride</td></tr>
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July was non-stop action, with another week in Markleeville, capped off by my fastest Death Ride ever! I somehow slipped in a bunch of <a href="http://savvybike.eventbrite.com/" target="_blank">Savvy Bike</a> clinics, bike fits, and on-the-bike coaching sessions, as well as prep for the <a href="http://www.velogirls.com/team/menloparkgrandprix.php" target="_blank">8th Annual Menlo Park Grand Prix presented by Kit Order</a>.<br />
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<tr><td style="text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjJWd7mSMpMVSaCcCgsZiaG7AHurhU1boHrrB41vOO-H5Ggm18v8SpHfyY3SNAxt4e3xc36hsTB63WnpaAk9rFgtkz9QC-ar3Ch4TSUbHBReT4KFnvry8Qa-FTXcoGf4vWGJ0_22opN3ds/s1600/janelle_lorri_from_garrett_lau.jpg" imageanchor="1" style="margin-left: auto; margin-right: auto;"><img border="0" height="400" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjJWd7mSMpMVSaCcCgsZiaG7AHurhU1boHrrB41vOO-H5Ggm18v8SpHfyY3SNAxt4e3xc36hsTB63WnpaAk9rFgtkz9QC-ar3Ch4TSUbHBReT4KFnvry8Qa-FTXcoGf4vWGJ0_22opN3ds/s400/janelle_lorri_from_garrett_lau.jpg" width="266" /></a></td></tr>
<tr><td class="tr-caption" style="text-align: center;">Janelle Kellman of Kit Order with Lorri at the Menlo Park Grand Prix</td></tr>
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The day after the race, I spent my 48th birthday with off-load and then hopped on the redeye for New York to spend an amazing week visiting long-lost family and friends and attending my 30th High School Reunion. I rode my bike 6 days in 6 different places, including a group ride and a ride with a high school buddy. I met with cycling and fitness friends to work on plans to bring coaching programs to NY next summer. This was the first real vacation I've taken in a long time, and I even completely ignored work and email for a few days. <br />
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<tr><td style="text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgLeZ_eytYGTLQSIA4olK2DcxqBi2IeN0tZeUfSkQxWaUWccIFX54xr5OH1dwlhyphenhyphen421rkW_19M6xeLYDluFX3EM4AomhOLqU8vrIixNFLwdQWc9w2rDiIaYNhJqoP28SVSKkzledLaM28c/s1600/IMG_8929.JPG" imageanchor="1" style="margin-left: auto; margin-right: auto;"><img border="0" height="400" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgLeZ_eytYGTLQSIA4olK2DcxqBi2IeN0tZeUfSkQxWaUWccIFX54xr5OH1dwlhyphenhyphen421rkW_19M6xeLYDluFX3EM4AomhOLqU8vrIixNFLwdQWc9w2rDiIaYNhJqoP28SVSKkzledLaM28c/s400/IMG_8929.JPG" width="383" /></a></td></tr>
<tr><td class="tr-caption" style="text-align: center;">Lorri and her nieces riding in upstate NY</td></tr>
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When I returned from NY, I had one day at home before heading up to Truckee to coach the road cycling programs at The Specialized Women Sports Camp. What a fabulous weekend of clinics, riding, yoga, SUP, and seminars in a stunning setting. <br />
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<tr><td style="text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEiRgEL3JdVq0PJs03Ten2XaD05fn5oZomtob343S-qFevzKjYjmU5I9ofdqQT8fQhyuJOjVyTiof6ge7O5tzUCU1-lZBSkf54CKGtXI3JTLwoDHKPkMDpohh4vHAtOVHmyTyItmQKE2yAY/s1600/lorri_women_donner.jpg" imageanchor="1" style="margin-left: auto; margin-right: auto;"><img border="0" height="400" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEiRgEL3JdVq0PJs03Ten2XaD05fn5oZomtob343S-qFevzKjYjmU5I9ofdqQT8fQhyuJOjVyTiof6ge7O5tzUCU1-lZBSkf54CKGtXI3JTLwoDHKPkMDpohh4vHAtOVHmyTyItmQKE2yAY/s400/lorri_women_donner.jpg" width="300" /></a></td></tr>
<tr><td class="tr-caption" style="text-align: center;">Lorri and her athletes climb Donner Pass</td></tr>
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And now I'm back and ready to settle in for a while, with awesome Bike Skills clinics, <a href="http://www.aidslifecycle.org/" target="_blank">AIDS LifeCycle</a> Training Ride Leader Certification clinics, bike fits, on-the-bike clients, and even some road and mountain bike racing to finish off the summer. I've loved every minute of my crazy summer, but I'm thrilled to be back home in Northern CA -- the most perfect place on earth to ride a bike!<br />
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Life is short. Live each day fully. Enjoy summer. Make memories!Lorri Lee Lown -- velogirlhttp://www.blogger.com/profile/16206645828472852633noreply@blogger.com0tag:blogger.com,1999:blog-3414121713953201969.post-56850670693022741812013-06-25T10:00:00.000-07:002013-06-25T10:00:04.260-07:00Pactimo Does It Again!We've had a great relationship with <a href="http://www.pactimo.com/" target="_blank">Pactimo</a> the past two seasons, and we're super-excited about the winner's jersey they've designed for the 8th Annual Menlo Park Grand Prix presented by <a href="http://KitOrder.com/">KitOrder.com</a>. Check it out! And don't forget, you can't WIN if you don't register to race. Save $$$ with our early registration discount if you register by June 30th. Yup, that's this Sunday!<br />
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<a href="https://www.usacycling.org/register/2013-1977">https://www.usacycling.org/register/2013-1977</a><br />
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<br />Lorri Lee Lown -- velogirlhttp://www.blogger.com/profile/16206645828472852633noreply@blogger.com0tag:blogger.com,1999:blog-3414121713953201969.post-62431742962878444862013-06-18T10:00:00.000-07:002013-06-18T10:00:04.683-07:00How Can YOU Support Women's Cycling?For the past 8 years, <a href="http://www.velogirls.com/" target="_blank">Velo Girls</a> has promoted (bike racing lingo for putting on a race) the <a href="http://www.velogirls.com/team/menloparkgrandprix.php" target="_blank">Menlo Park Grand Prix</a>. This is an awesome criterium on a very unique course and we pull out all the stops to make this a fun, family-oriented day of bike racing. In addition to our competitive events, we have a super-fun expo, a FREE children's race, other fun kid's events, and even gourmet food trucks. This year's race is July 28th and we're busy planning all the details of this year's event.<br />
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As one of the only all-women's cycling clubs in the United States to promote a bike race, we've made it our mission to use this race to promote women's bike racing. With eleven races during the course of the day, we have FIVE women's races (while most other races only have one or two). This year's edition of the Menlo Park Grand Prix is host to the Elite Women's State Championship, the Master Women's State Championship (with two races), and separate races for CAT 3 and CAT 4 women. This is a HUGE investment for us since women's fields are smaller than men's fields and there is a pretty significant loss of income for the women's races. But women's cycling is our mission so we're willing to take that risk and find other sources of income to underwrite this investment.<br />
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It takes a lot of resources for us to put on this race and we'd love to get YOU involved this year. Here's how you can help:<br />
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#1 -- Register to Race: We have 11 competitive events during the day, including <a href="http://www.ncnca.org/" target="_blank">Northern California Nevada Cycling Association</a> BikeReg.com Premier Series races for P/1/2 (men), Masters 1/2/3 35+ (men), Masters 1/2/3 45+ (men), and Women 1/2/3. We're also part of the NCNCA Women's Series with separate fields for the CAT3 and CAT 4 women. You'll find registration here: <a href="https://www.usacycling.org/register/2013-1977">https://www.usacycling.org/register/2013-1977</a><br />
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#2 -- Become a Sponsor: We're particularly interested in cash sponsorship, but donations of goods and services are also welcome (either to supplement race production or to be used as prizes). We're utilizing social media this year to help raise funds and all donations are welcome and appreciated. Check out our new "Friend of Menlo Park Grand Prix sponsorship level (and get a super-sexy race t-shirt). <a href="http://www.gofundme.com/8thmenloparkgrandprix">http://www.gofundme.com/8thmenloparkgrandprix</a><br />
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#3 -- Volunteer on Race Day: It takes more than 70 volunteers and staff to put on a race of this caliber. We've got volunteer positions for course marshalls, registration staff, and even podium girls! Email Lorri@velogirls.com for details.<br />
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<span class="Apple-style-span" style="font-family: 'Helvetica Neue', Arial, Helvetica, sans-serif; font-size: large;">Our list of event sponsors is growing daily, but special thanks go to <a href="http://KitOrder.com/">KitOrder.com</a> for stepping up as presenting sponsor this year. </span><br />
<span class="Apple-style-span" style="font-family: 'Helvetica Neue', Arial, Helvetica, sans-serif; font-size: large;"><br /></span>
<span class="Apple-style-span" style="font-family: 'Helvetica Neue', Arial, Helvetica, sans-serif; font-size: large;">We'd also like to thank <a href="http://www.cyclesfanatic.com/" target="_blank">Cycles Fanatic</a>, <a href="http://dbcraceteam.org/team-programs/juniors-program" target="_blank">Davis Junior Race Team</a>, <a href="http://www.highnotecoffee.com/" target="_blank">High Note Coffee</a>, <a href="http://inkmonkeygraphics.com/" target="_blank">Ink Monkey Graphics</a>,
<a href="http://pactimo.com/" target="_blank">Pactimo</a>, <a href="http://rocktape.com/" target="_blank">Rock Tape</a>, and <a href="http://www.savvybike.com/" target="_blank">Savvy Bike</a>.</span><br />
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<!--EndFragment-->Lorri Lee Lown -- velogirlhttp://www.blogger.com/profile/16206645828472852633noreply@blogger.com0tag:blogger.com,1999:blog-3414121713953201969.post-49636408667245984632013-06-17T10:00:00.000-07:002013-06-17T10:00:01.538-07:00Are YOU Ready For A Century?Okay, this is your year. You've been riding your bike pretty consistently. Maybe you've been thinking about completing a century ride (100 miles). Maybe it's your first. Maybe it's your 100th. Maybe you've lost count. <br />
<br />
Team Velo Girls wants to ride a century with YOU!<br />
<br />
Our next Progressive Training Ride Series starts in August, so mark these dates on your calendar. This series is focused on the <a href="http://www.davisbikeclub.org/annual_events/organized_rides/foxys_fall_century" target="_blank">Foxy's Fall Century</a> in Davis on October 19th. This is a great fall century -- not too hilly, not too flat -- and Napa and Solano counties are just gorgeous in the fall! Registration opens on August 1st and typically sells out quickly so mark that date on your calendar, too!<br />
<br />
This 8-week series begins with a 45-mile ride on August 18th, so start ramping up your mileage so you're ready to jump right in! Details and RSVP for these and all our rides + events can be found on our meetup at <a href="http://www.meetup.com/velogirls">http://www.meetup.com/velogirls</a><br />
<br />
<b><u>2013 Foxy's Fall Century Progressive Training Ride Series:</u></b><br />
<br />
<br />
August 18th -- Orinda BART -- 45 miles<br />
<br />
August 25th -- Mike's Bikes Sausalito -- 50 miles<br />
<br />
September 8th -- Orinda BART -- 50 miles<br />
<br />
September 15th -- Woodside Town Hall -- 60 miles<br />
<br />
September 22nd -- Mike's Bikes Sausalito -- 65 miles<br />
<br />
September 29th -- Woodside Town Hall -- 70 miles<br />
<br />
October 6th -- East Bay -- 80 miles<br />
<br />
October 13th -- Mike's Bikes Sausalito -- 60 miles<br />
<br />
October 19th -- Foxy's Fall Century, Davis, CA -- 100 miles (or 64 miles)<br />
<br />
<br />
<br />
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<tr><td style="text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjkZFZ56UkINCiQPOVwPnLLXpZmCbkTa06BskdhZUtrpddNqlwlFcpAP0B6rfn7qn-AWPg4B4XikqopkbRwWkCdOJCgsbPTsaW38oUJ7zgoXsaMhQQHxO4Ka18Xc34m1BShTwpXJ20eEcc/s1600/cinderella10_group.jpg" imageanchor="1" style="margin-left: auto; margin-right: auto;"><img border="0" height="384" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjkZFZ56UkINCiQPOVwPnLLXpZmCbkTa06BskdhZUtrpddNqlwlFcpAP0B6rfn7qn-AWPg4B4XikqopkbRwWkCdOJCgsbPTsaW38oUJ7zgoXsaMhQQHxO4Ka18Xc34m1BShTwpXJ20eEcc/s640/cinderella10_group.jpg" width="640" /></a></td></tr>
<tr><td class="tr-caption" style="text-align: center;">Velo Girls on our Cinderella Progressive Training Ride Series</td></tr>
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<br />Lorri Lee Lown -- velogirlhttp://www.blogger.com/profile/16206645828472852633noreply@blogger.com0