Velo Girls Coaching Services

dream it, do it

2012-02-01T09:30:00.000-08:00

Have you ever dreamed of changing your life and re-defining your career? Check out this great video from ABC7 about Velo Girls sponsor Gina Centoni of Alioto Centoni Restoration + Development and how she transitioned from the board room to a hard hat. While this might not seem a traditional career path (especially for a woman), Gina found that her management and analytical skills enhanced her business partnership and has been key in her success in a new industry.

http://abclocal.go.com/kgo/video?id=8522413

Thanks for your support Gina + Mike! We're thrilled to welcome you to our family of sponsors for 2012.

Tri-Flow Continues Sponsorship of Racing Development Program!

2012-01-24T09:30:00.000-08:00

In 2006, I started a new racing development program. My concept was to provide women with a team-oriented program that would teach them skills + tactics to begin road racing. This would offer women the opportunity to really experience what it's like to race as part of a team without making the full-year commitment that most racing teams (including Velo Girls) required.

For a woman who has never raced, committing to a full season of racing could lead to failure. If she hasn't raced, how would she know that she liked it? And if she didn't like it, what's the motivation to fulfill her commitment to a team? See what I mean?

We'd been there. In the first year of the Velo Girls Racing Team (2003), I recruited 40 new women to the sport of road racing. I was like the Pied Piper and they were the children of Hamlin, following me out of town. These were fast women. If they were fast, they must be racers, right? Of the 40, approximately half of the women realized after a race or two that it just wasn't the sport for them. They failed. But really, I failed them.

This cycle continued for a couple of years until I had the brilliant idea in 2006 to start a six-week learn-to-race program. At the end of the six weeks, if the women enjoyed racing and wanted to continue, they could potentially join the Velo Girls team (or another team). Some of the women did just that and have continued to race for many years. And some of the women who have participated in our development program raced one race, checked it off their bucket list (as a success) and have continued to ride their bikes for pleasure.

When I first thought of the concept, I realized that I needed to underwrite program costs in order to make it affordable to participants. I wanted to have a team kit that was similar to the Velo Girls team kit but somehow different. I wanted to provide the women with coaching (in-person and also a training plan). I wanted to provide a realistic team environment with support on race-day.

So, I contacted one of my sponsors at the time, Marguerite Loomis at Tri-Flow Superior Lubricants, to see if she was interested in sponsoring the program. Tri-Flow was our first bike industry sponsor. They loved Velo Girls and women's cycling. Marguerite jumped at the idea and the Tri-Flow Women's Development Racing Program was born.

Now in our 7th year, close to 100 women have participated in the program. Many of those women have continued to race and compete locally, nationally, and internationally as Elite and Masters category 1, 2, 3, and 4 racers. And for 2012, Tri-Flow has once again stepped up to sponsor the program.

So, THANK YOU, Tri-Flow, for your commitment to women's racing.

The next Tri-Flow program runs from March 20th to May 6th, culminating in the Turlock Lake Road Race. Registration is now open at http://savvybike.eventbrite.com

Team Velo Girls + the Tri-Flow racers @ Henleyville Road Race -- Sept 2011.

munday funday -- 23 January, 2012

2012-01-23T09:30:00.000-08:00

We like bikes. We like women who ride bikes. We like photos of women who ride bikes. So does Pamela Palma, a San Francisco-based photographer who's put together a rad calendar of women's bike photos for 2012. Check out the awesome norcal women and place an order. Ordering instructions are on the Flickr page (good old fashioned email and send a check kinda system).

Pamela said to me "there are still too many women who fear riding a bike and I hope this will inspire them to get out and ride." I share that sentiment.

http://www.flickr.com/photos/bicigirl/sets/72157627872367380/

Cinderella Series Kick-Off this weekend

2012-01-20T09:30:00.000-08:00

The Cinderella Classic is one of the oldest (if not the oldest) women's cycling events in the US. Each year, 2,500 women cyclists converge on the east bay of San Francisco in the spring to ride and revel in all things women's cycling. This event, now in its 36th year, was one of the inspirations for the founding of Velo Girls.

Team Velo Girls is again leading a FREE series of progressive training rides on Sundays beginning January 22nd to help women prepare for Cinderella on March 31st. Check out our calendar for more details on these and all our rides + events.

Please note that this is a FREE series of rides, but is open to Velo Girls members only. If you're not already a member, come on out and check out a ride and then join at:

http://www.velogirls.com/membership.php

January 22nd -- Woodside Town Hall -- 15+ miles
January 29th -- Orinda BART -- 22 miles
February 5th -- Mike's Bikes Sausalito -- 30 miles
February 12th -- Woodside Town Hall -- 35 miles
February 19th -- Orinda BART -- 40 miles
February 26th -- Mike's Bikes Sausalito -- 45 miles
March 4th -- Woodside Town Hall -- 50 miles
March 11th -- Orinda BART -- 55 miles
March 18th -- Mike's Bikes Sausalito -- 55 miles
March 25th -- Mike's Bikes Sausalito 30 miles + post-ride BBQ

Munday funday -- 16 January, 2012

2012-01-16T09:30:00.000-08:00

If you're on Facebook, you've probably seen this at some point this week (as it's quickly going viral in the cycling community).

http://18milesperhour.tumblr.com/universaltruthsofcycling

#5 reminds me of a gentleman I met on a week-long tour almost a decade ago. He proudly showed me his collection of 52 playing cards -- all from different decks and all found while riding his bike. Kinda cool, huh? I had a boyfriend for a couple of years who stopped every time he saw money in the road. On a tour down the coast, we collected almost enough for a nice dinner.

What have you found on your rides? When you see something interesting (or valuable) do you stop to pick it up?

munday funday -- 9 January, 2012

2012-01-09T09:30:00.000-08:00

the BEST way to teach a child (or adult) to ride is on a balance bike. training wheels are a crutch that is hard to let go of. check out this awesome footage of the Balance Bike World Championships.

links I Like -- 6 January, 2012

2012-01-06T09:30:00.000-08:00

Happy New Year! I know, it's January 6th but I reserve the right to wish you a happy new year at least throughout the first month of the year. This week's links focus on some of the bike-related blogs I really love.

http://www.ecovelo.info/ -- Eco Velo is a fabulous site focused on the bike commuter lifestyle and is, unfortunately, being retired by the creators. But, they're keeping the awesome content on line for all of 2012 so check it out while you still have the chance.

http://ladyfleur.wordpress.com/ -- Velo Girls alum, Janet LaFleur, has created a fabulous blog focused on her bike lifestyle experiences. The writing is solid, the photos are beautiful, and the topics are sometimes gritty and sometimes whimsical. If you love cycling, women, bikes, the bay area, you should share Janet's experience.

http://norcalcyclingnews.com/ -- Norcal Cycling News has taken on many different iterations over the years, but it's still got solid readership focused on norcal bike racing. If you love bike racing, this is a must-read, with a good mix of gossip, editorials, interviews, and news.

http://counterattackingreality.com/ -- Rand Miller is the best local underdog you love to love. His blog focuses on his pro racing experience with more than a touch of sarcasm and heckling. Rand makes you believe that if he can do it, anyone can.

http://bethbikes.blogspot.com/ -- Beth Newell is one of the funniest writers in the bike world. I've watched her struggle and rise to stardom over the years and am thrilled she's racing in the big leagues now. Let's hope she holds true to her promise and blogs more regularly again in 2012, because her writing is spurtle-my-coffee-on-my-keyboard funny.

Welcome to our new sponsors for 2012!

2012-01-05T09:30:00.000-08:00

Velo Girls has developed some amazing relationships in the past decade with businesses and individuals who support our mission: to help women improve their lives by riding a bicycle. Many of our sponsors have supported us for many years. Our goals in sponsorship are to support local, California and US businesses, develop long-term relationships, and to truly endorse the companies with whom we align ourselves.

For 2012, we'd like to welcome the following NEW sponsors to the Velo Girls family:

Alioto Centoni Restoration + Development -- Presented by Mike Alioto & Gina Centoni, their restoration and development services include design development, floor plans, pest repair, facade makeovers, specialized restoration & development projects, and whole house remodels. Gina is an active Velo Girls member and one of the only female general contractors in San Francisco.

John Hendricks Law -- Renowned for their strong commitment to client advocacy and representation, the Law Offices of John T. Hendricks offer full-service legal representation to businesses, their owners and other enterprises worldwide. The firm was founded with a singular focus: to provide clients with the highest level of legal services, from litigation, to advice and counseling, to transactional matters of all sizes. John is an active cyclist (with a very tall bike) and participates in the AIDS/Lifecycle event annually.

Pactimo -- Pactimo is thrilled to be the official outfitter of all Velo Girls programs for 2012 and 2013. Based in Colorado, Pactimo creates the most comfortable, technical, and visually stunning clothing in the cycling industry. As a relative newcomer to the custom clothing industry, they bring a fresh energy and innovative spirit to their work and have been honored as one of the fastest growing companies in Colorado.

Savvy Bike -- Savvy Bike is the evolution of a successful, 10-year coaching program in northern CA, offering professional bike fit and skills coaching services to men and women. Founded as Velo Girls Coaching Services in 2002, the business has expanded to serve more than 1,000 cyclists each year. About 40% of our clinic participants and about 60% of our bike fit clients are men, so it was time to create a brand that reflected that. Check out our 2012 clinics + camps schedule at http://www.savvybike.eventbrite.com/

Specialized Bicycles -- Specialized is more than just bikes! Yeah, they make some of the fastest, lightest, most awesomest bikes in the world, but they also focus on the ergonomics of cycling and create helmets, saddles, shoes, gloves, and other clothing and components that help the rider get the most from his or her cycling experience, whether it's shredding the gnar on a favorite trail, commuting to work, or competing in world championship events! Velo Girls is excited to begin a partnership with Morgan Hill, CA-based Specialized Bicycles for 2012!

2012 Team Velo Girls AIDS/Lifecycle Partnership

2012-01-04T09:30:00.000-08:00

Each year, Velo Girls chooses a charity partner to support. For 2012, we're thrilled to be working with the San Francisco AIDS Foundation. Our support will be multi-pronged, with sponsorship of AIDS/Lifecycle, a team for the event, and additional fundraising and awareness campaigns. Also, Team Velo Girls will be leading a 20-week series of progressive training rides leading up to AIDS/LifeCycle in June.

Join Team Velo Girls on this 20-week series of co-ed rides designed to prepare you to take part in AIDS/Lifecycle. All series rides will meet at Woodside Town Hall in Woodside. You do not need to be registered for ALC to participate in this series, but please note that you will be required to listen to the ALC safety speech, sign an ALC waiver and that all ALC rules apply. RSVP to ALC@velogirls.com

January 21st – 35 miles
February 4th – 40 miles
February 18th – 45 miles
March 3rd – 55 miles
March 17th – 60 miles
March 31st – 70 miles
April 14th – 80 miles
April 28th – 90 miles
May 12th – 100 miles
May 26th -- celebration ride + BBQ

You'll find details about this series and all our rides + events on the Velo Girls calendar at:

http://www.velogirls.com/calendar.php

If you'd like to support Team Velo Girls for AIDS/Lifecycle, you can join our team as a rider or roadie, or make a donation on our behalf to the San Francisco AIDS Foundation. You'll find more information about our team and the event here:

http://www.tofighthiv.org/goto/teamvelogirls

How easy is that? You can ride, you can roadie, you can donate. Won't you join us in supporting the San Francisco AIDS Foundation this year?

munday funday -- 2 January, 2012

2012-01-02T09:30:00.000-08:00

as a lover of short films, it's interesting to think about the messages in this film on a bike level, a gender level, and an equality level. what does this film say to you?

MARRY ME - Tropfest 2008 Winner

by Michelle Lehman

Happy New Year!

2011-12-31T23:59:00.000-08:00

links I Like -- 30 December, 2011

2011-12-30T09:30:00.000-08:00

I find I do most of my reading online these days. You too, right? I have certain blogs I subscribe to and certain sites that I visit regularly. And then I find little tidbits here and there from my friends on Facebook + Twitter. Today's links include one bicycle industry site and two non-bike sites.

http://www.bicycleretailer.com/news/newsDetail/6316.html -- I'll admit, working in the bike industry, that this topic really hits a nerve with me and I'm thankful that Specialized Bicycle's Mike Sinyard spoke out about it publicly. We're all about "the deal" but that often hurts your locally-owned bike shop. Buy local, folks! Support the communities you live in.

http://zenhabits.net/fitguide/ Zen Habits is one of my favorite blogs and I always pick up a practical tip or two to help improve my life. This post focuses on how to start a healthy habit and grow it into a healthy lifestyle. It's okay to start small. Be patient. Invest in yourself!

http://www.grist.org/biking/2011-12-27-10-bicycling-myths-debunked -- Grist takes a humorous look at serious environmental stories. They often write about the impact of bicycles on the environment. This one's as silly as most, but contains some "real" reasons why bicycling is an awesome way to improve your life. And thanks to Grist for the infographic (below) that went viral earlier this month.

Created by: Healthcare Management Degree

beauty + balance + intimacy

2011-12-29T22:33:00.000-08:00

As a small business owner, I find myself (like other small business owners) sometimes doing more "business" than actual coaching. Year-end is always super-busy for me in this respect -- finalizing all the details for Velo Girls (the club + the team), membership renewal, securing sponsors, publishing my Savvy Bike coaching calendar, and (this year) trying to launch two new websites. I've spent an inordinate amount of time riding my desk instead of riding my bike.

Today I spent the day in my mobile office (aka Honda Element) with meetings that took me from San Jose to Carmel Valley to Santa Cruz. Along the way, I snapped a few images, the best of which I want to share with you.

While I would have rather been riding my bike today, the miles in the car reminded me of the many things I LOVE about riding. I love the people I've met, the places I've been, and the things I've seen. Today I was awestruck with the amazing beauty that is California. I saw winter hills, redwoods, Spanish moss, mistletoe, California live oak, eucalyptus, and madrones. I saw farmers' fields, a sandy beach, and country roads. I crossed the path of cows, horses, deer, peacocks, hawks, skunks, and a wild boar (still roaming Carmel Valley Road where I last saw him 3 or 4 years ago).

We're blessed to live here and experience this beautiful state in such an intimate way -- on the saddle of a bicycle.

do you know the way to Monterey?

2011-12-29T09:30:00.000-08:00

If you've been around the bike world long enough, then you know all about Sea Otter Classic, the fabulously fun festival of all things bike, with racing, demos, a HUGE vendor expo, and lots of fun events, held annually each spring in Monterey, CA. Some folks plan their spring calendar around Sea Otter and attend year after year. It's definitely an event to add to your calendar if you've never been.

Last year I was contracted by Sea Otter to coordinate their first-ever Ladies Day. We filled the day with free rides, clinics, a panel discussion, and a yummy wine + chocolate reception. Industry companies large and small stepped up to support the event and the cast of presenters was pretty incredible, including women from throughout the bike industry -- athletes, product managers, coaches, and designers.

This year, we'll be back with an expanded program of women's outreach activities, including group rides, brown bag lunches, hosted happy hours, and another amazing panel discussion (and, of course, a wine + chocolate reception). The schedule is set and I'm working on presenters, ride leaders, and other professionals to put together awesome events just for women!

In addition, I'll also be directing a really special women's camp in Monterey in March -- the Sea Otter Classic Women's Escape Weekend! We just broke the news about this program and registrations are already coming in. These lucky women, both mountain bikers and road cyclists, will have a weekend away in magical Monterey filled with rides, clinics, seminars and lots of "girl time."

You'll find more about the Sea Otter Classic Women's Escape Weekend here:

http://www.seaotterclassic.com/index.cfm/womens_clinic.htm

Won't you join us in March in Monterey?

munday funday -- 26 December, 2011

2011-12-26T09:30:00.000-08:00

A holiday favorite from our friends at Specialized Bicycles. Team Velo Girls is thrilled to begin a new partnership with Specialized for 2012 Enjoy!

links I Like -- 23 December, 2011

2011-12-23T09:30:00.000-08:00

This week's links focus on calls to action. Get involved in the women's cycling movement, support a woman-owned business in the cycling industry, or support Team Velo Girls on our AIDS/Lifecycle campaign. Pick one and you might change a life -- maybe even your own.

Women in Cycling: Why we Matter -- A thoughtful + insightful piece by Sarai of girlbikelove. If you haven't read it, you should. If you haven't shared it, you should. If you don't believe it, just look around you at all the women change-makers in your life. YOU can be a change-maker, too. You ARE a change-maker!

My Alibi Clothing Kickstarter Campaign -- For those of you who've dared to follow your dream, you know the investment it takes in emotional and sweat equity. It also takes an investment in more tangible equity, and this is where you can help! For as little as $8 you can invest in Abbie Durkee's dream.

Team Velo Girls AIDS/Lifecycle Campaign -- Join Team Velo Girls as part of our AIDS/Lifecycle team as a rider or roadie, or make a donation on behalf of the team to the San Francisco AIDS Foundation.

munday funday -- 19 December, 2011

2011-12-19T09:30:00.000-08:00

There are a gazillion and one videos of men + boys riding bmx + fixie. Here's Juliet Elliott, a London bike-world icon with some brilliant images and mesmerizing music.

Links I Like -- 16 December, 2011

2011-12-16T09:30:00.000-08:00

Here are some more holiday gift ideas -- this time focusing on your favorite mountain biker. What could be better than a gift membership to your local trail advocacy group? They work hard to maintain trails, educate trail users, and fight to keep trails accessible to bikes.

Bicycle Trails Council of Marin

Bicycle Trails Council of the Easy Bay

Monterey Off-Road Cycling Association

Mountain Bikers of Santa Cruz

Responsible Organized Mountain Pedalers

Sonoma County Trails Council

Holiday Gift Ideas from Velo Girls

2011-12-14T09:30:00.000-08:00

We LOVE to support the companies who support us and we think YOU should, too. Check out some of the great products from our fabulous sponsors.

Savvy Bike -- check out the jam-packed calendar of clinics and camps in 2012! now there's a gift that will just keep giving every time you get on the bike. also available are gift certificates for professional bike fit + coaching.

Tri-Flow Superior Lubricants -- their new soy line of products is THE BOMB!

eShutter Creative -- graphics, photography, and AWESOME web design.

Erik Butler Photography -- nothing tells a story as well as a photo and Erik tells some EPIC stories.

Gary Brustin -- let's hope you don't need him, but if you do, the Bicycle Lawyer will help you navigate the ins + outs of bicycle personal injury law.

Jan Medina Real Estate -- who wouldn't want to tie a ribbon on a new house in San Francisco? Jan will help you!

Image Arts -- Teresa Callen and her lovely + talented stylists will make you look and feel beautiful. Teresa also has a fabulous new line of products.

Silicon Valley Finance Group -- if you're still keeping your receipts in a shoe box, call Jan Reed. she'll help your business maximize profits!

Mike's Bikes -- hands-down the BEST bike shop in Northern California. check out their 12 Days of Deals for your holiday gift list.

KENDA -- the best tires for road or mountain.

GU Energy -- the best sports nutrition products on the market. indulge in some of their holiday flavors (much better than giving a fruitcake).

Pactimo -- stock up on the BEST clothing in the bike industry.

Defeet -- these aren't your daddy's socks -- fun + functional socks, warmers, and base layers for the cyclist you love.

Rack + Road -- bike racks, ski racks, cargo boxes. you've got the gear and Rack + Road will help you haul it.

Action Wipes -- there's nothing better to freshen up after a ride than Action Wipes!

Betwixt -- nothing comes between us and our chamois except Betwixt!

My Favorite Day of the Year

2011-12-13T09:30:00.000-08:00

For the past seven years, I've put together a Velo Girls team for the Turning Wheels for Kids Big Bike Build in San Jose. I never had a new bike as a child. I had hand-me-downs from my sisters and rummage sale bikes purchased by my grandmother. My first brand new bike was a Specialized Hard Rock I purchased when I was 25 years old. So, the thought of providing new bikes to underserved children resonates with me.

This year we had an awesome, co-ed team of 25 volunteer bike builders. Some of them have participated in the build in previous years. Some of them had never built a bike before. But together, we helped build 2,400 bikes in about three and a half hours.

Turning Wheels for Kids is a GREAT organization and they've been expanding their reach each year since their inception in 2004. In addition to an increasing number of bikes/children served, they're now offering bikes at other times of the year as well as bike maintenance and riding clinics. Check out their site, click around, make a donation, get involved, get your company involved, be inspired to start a similar program!

Susan Runsvold, the founder of TWFK

Before: 2,400 bikes to be built by 800 volunteers

Team Velo Girls with some of our pretty blue cruisers

some of the 2,400 finished bikes

this pretty much sums up the experience

Do you remember your first bike? What was your first brand new bike? How did you receive it?

if life had a dimmer switch

2011-12-12T18:00:00.000-08:00

I don't typically write about personal stuff on my public blog, but I want to share this for a number of reasons. First, if you've been wondering what makes me tick, this might help you understand me a bit better. Second, I've shared this advice many times with my clients, yet I never considered it relevant for me until now. I'm hoping these thoughts might speak to some of you as well. Who knows, this could save you thousands of dollars in therapy! And lastly, I'm sharing this because I'm owning it (which is HUGE for me).

*******************************************************

I experienced an epiphany yesterday. To those who know me well, this is probably not a surprise. To those who know only my "public" persona, you may or may not be surprised. To me, the realization was life-changing.

My fatal flaw is that I've lived my life in a very ALL or NOTHING way. I trace this back to my childhood. It's a flaw of many over-achievers. When we swing THAT HIGH, there's a complementary LOW swing to balance it out. Some folks experience this daily, some less frequently.

I saw this trait in my mother. She was very ALL or NOTHING. And when she couldn't live her life at the ALL end of the spectrum, she checked out completely. I don't want to let that happen to me.

So this begs the question, "why can't we be moderate, balanced, mediocre?"

I've been driven throughout my life to be first, best, only. I didn't see the point in participating if you couldn't win. I never understood how someone was happy with a B when there was an A possible. I was the Girl Scout who wanted every single merit badge. I was never drawn to a career where I would be just another body, just another number in the rank + file. I've lived my life trying to be unique and special and outstanding.

So I struggle with this -- in my personal life, my athletic life, my business-owner life, in my ENTIRE life. I've had no consistency. I go great guns until something, some hurdle, presents itself, and then I swing to the opposite end of the spectrum and surrender. This hurdle might be an injury or illness, it might be a change in relationship or friendship, it might be a particularly challenging business situation. I let it get to me -- to stop me.

I'm sure some of you can empathize. When there are 500 emails in my inbox, it's overwhelming and I don't know where to begin. When I'm at a low with fitness (or a high with weight) what difference does it make if I have some ice cream or don't work out for one more day? Unless I can throw myself at a project 100% (or more) why should I even participate? So instead of living a moderate life, I operate on hyper-drive or I participate in destructive thoughts and actions.

So as I analyze this, I always thought that what I needed was a way to manage the hurdles -- to create a support system to help me through the challenging times. But now, I'm starting to believe what I really need is the ability to manage my energy so that I can MODERATE myself. I don't need to swing to both ends of the spectrum -- it's tiring and counter-productive.

Because as we age, as we continue to live life, the hurdles seem to increase in frequency, intensity, and duration. And the resultant lows are lower.

For someone who was raised to over-achieve, to "shoot for the stars," this is a HUGE paradigm shift. I've always wondered how some people can be so content in life with mediocrity - in job, family, sport, education. But upon further examination, I realize that what they have is not mediocrity, but consistency and balance. I'm starting to think that's not such a bad thing. It's freeing. I can't express the sense of relief I feel giving myself permission to JUST BE ME.

The good news is that I think I've been turning in this direction for the past few years. I've experienced some significant change in my life and have been heading in this direction without quite knowing the destination. And now, it's all become quite clear.

Life isn't simply BLACK or WHITE. GRAY is okay.

It's not ALL or NOthing. SOMEthing is just fine, too.

Maybe I'll print that eloquent quote on magnets and share it with my friends, clients, and teammates who suffer from the same over-achieving, self-destructive tendencies.

munday funday -- 12 December, 2011

2011-12-12T09:30:00.001-08:00

Check this out! The mobile music machine brings musicians out onto the streets (on a bicycle-operated stage). Various local musicians perform in major cities around the United States.

Riding Through a Winter Wonderland

2011-12-10T09:30:00.000-08:00

Some of my favorite holiday memories of late are night rides through festive neighborhoods. Here's one in Palo Alto.

http://www.paloaltoonline.com/news/show_story.php?id=23513&e=y

Have you ever done a holiday night ride? Where are your favorite areas to ride?

Links I Like -- 9 December, 2011

2011-12-09T09:30:00.000-08:00

looking for a great holiday gift this season for the cyclist you love? how about a gift membership to one of the organizations working to make cycling better for all of us:

East Bay Bicycle Coalition

Marin County Bicycle Coalition

Napa County Bicycle Coalition

San Francisco Bicycle Coalition

Silicon Valley Bicycle Coalition

Sonoma County Bicycle Coalition

when two worlds collide

2011-12-06T09:30:00.000-08:00

Little-known fact: I spent a good portion of the first half of my life studying music.

Better-know fact: I've spent the past decade of my life in the cycling world.

Enjoy!

<p>&amp;amp;lt;a href="http://elizabethjazz.bandcamp.com/track/bicycle"&amp;amp;gt;Bicycle by elizabethjazz&amp;amp;lt;/a&amp;amp;gt;</p>

elizabeth! is a vocalist, trombonist, and songwriter newly based in Los Angeles, CA. Originally from Vermont, she studied neuroscience at Harvard before moving to NYC to play, tour, and record with jazz musicians, indie rockers, pop stars and more. Her new album of original jazzy pop tunes was just released on Canopy Jazz! You can join her at a CD release party at the Red Poppy Art House on December 11th.

munday funday -- 5 December, 2011

2011-12-05T09:30:00.000-08:00

great images of San Francisco bike culture and bike personalities -- honoring the single speed (and SSCXWC). WARNING: adult content.

Links I Like -- 2 December, 2011

2011-12-02T09:30:00.000-08:00

AIDS/Lifecycle -- Join Team Velo Girls as a rider or roadie on ALC11 in June or make a donation on behalf of the team!

Paralympian Joins Pro Cycling Team After Recovery -- the inspirational story of Dutch cyclist Monique van der Vorst.

San Francisco Bicycle Coalition Winterfest -- this Sunday -- the biggest bike party of the year! go, eat, drink, mix, mingle, bid on the auctions, and help improve biking in our fair city.

6th Annual Supermarket Street Sweep -- this Saturday -- an alleycat style race (fun) supporting the San Francisco Food Bank.

What Drivers Can Do To Be More Cyclist Aware -- from Carbuzz.UK (really, a car blog!)

a perfect size 9

2011-11-30T09:30:00.000-08:00

Bike fit is tailoring. It's the process of taking something stock, off-the-shelf, and altering it to fit your body perfectly. A nip here, a tuck there and voila! The new garment fits like a second skin. You look fabulous, you feel magnificent, and all eyes are on you.

Now, we all know how it usually works. You head to your local clothing store, pick something out, you're between sizes, it's big in the boobs and small in the waist, it's too long or too short, you debate possible weight loss, and end up with something that looks vaguely like a sack of potatoes. Yeah, because if you're like me, you're not a size 8 and you're not a size 10, but rather, a perfect size 9 (which doesn't exist except for juniors).

So back to bike fit. I remember my first "real" bike fit (not the stand-over-the-frame-and-it-works type of fit that was common in bike shops in 1999). This was a two-hour session that involved tape measures, and levels, and goniometers and someone who asked questions about my history and my goals. This was many years after I'd been riding a frame that was too big, handlebars that were too wide, and a saddle height and stem drop that didn't reflect my current flexibility. It was like magic. Suddenly, with some small adjustments by an experienced and educated bike fitter, I was riding "with" my bike, not "on" my bike. My bike and I worked as one. My bike was an extension of me and I felt good. And suddenly, my bike handled like a dream -- cornering and descending like nobody's business. Yeah, my cycling paradigms were shifted forever and I made it a personal goal to become the best darn bike fitter I could be.

A good bike fit is like wearing a fine, tailored suit. And a custom frame with a good fit is like wearing a fine, custom-made tuxedo. There's nothing quite like it.

I'm an admitted custom bike junkie. I love having a bike that fits me just perfectly and is designed to meet my riding style, my unique weight distribution, my flexibility, and my goals. I love having a bike that is unlike anyone else's in the entire world. I love choosing my frame material, paint, and every single component. I'm completely addicted and will likely never own another stock bike.

My first custom bike was a Luna cyclocross bike, designed and built by Margo Conover, back in the day when the stock options for cross bikes were pretty limited so most of the racers I knew had custom bikes. My Luna was very pretty and even made it into Velo News (see below). Currently, my road, touring, geared mountain bike, and single speed mountain bikes are all custom.

I've been fitting bikes for 10 years. So it was only a matter of time before I started working with custom bike builders, like Natalie Ramsland of Sweetpea Bicycles, to fit clients for custom frames. It's exciting to be part of the process and also feed my addiction. After all, who doesn't want to help other folks feel (and ride) like a million bucks?

What's your favorite bike? How do you feel when you ride it? Do you have or have you considered a custom bike?

munday funday -- 28 November, 2011

2011-11-28T09:30:00.000-08:00

remember those flip-books we made in childhood? yeah, this is like that except on a bicycle wheel!

Links I Like -- 25 November, 2011

2011-11-25T09:30:00.000-08:00

Action Wipes -- a 20% thank you from Velo Girls partner -- like a shower in a bag! There's nothing better to refresh and recharge after a ride.

Bike Flights -- great options for flying with, or shipping, your bike!

Grease Monkey Wipes -- one of my favorite products with a HOT discount for Black Friday. I use the canisters in my bike fit studio and carry the single packets on rides.

Pactimo Black Friday Sale -- check out our latest partner with 30% off all orders with discount code "blackfriday" and free shipping on orders over $100.

Savvy Bike on Facebook -- go, like, get savvy!

The Holstee Manifesto: Lifecycle Video

bollards, oh bollocks!

2011-11-23T09:30:00.000-08:00

bollard: (n) a pole or structure erected to direct traffic or obstruct access to certain road users (cars).

bollocks: (n) literal meaning: testicles. common use: an expletive uttered after a misfortune.

One of my coaching clients recently crashed his bike and suffered some pretty serious injuries. He was commuting to work on the SF Bay Trail as part of a group ride. The route was detoured to a narrow section of trail with a bollard at the entrance. He didn't see the bollard and hit it.

This crash has prompted heated discussion on the local bicycle advocacy email list. The debate had focused on the illegality of the bollards and how dangerous that type of structure could be for trail users. The debate transitioned into a discussion of the intended use of that trail with respect to large fast-paced group rides.

I don't typically participate in debate on email groups or on-line forums. We all know how they end up. But I felt strongly that there was another message that should be considered and perhaps some learning to be done. Yeah, I was the person who mentioned that the speed limit at that high-use section of trail was only 5mph and that a change in rider/group behavior might have prevented the crash. And the personal attacks flew -- good stuff.

I know that section of trail very well. For 12 years I lived just a mile from there. The intersection in question is very busy -- with lots of kids, joggers, older adults, and folks visiting the dog park. The speed limit there is reduced for that very reason. I also led a fast-paced, early-morning group ride on the SF Bail Trail for a number of years, until the numbers grew so large that I felt it was no longer safe for us to share the trail with other trail users.

For more than a year, I commuted by bicycle from San Mateo to San Francisco -- long before commuting became popular and a group activity. I also commuted for a year from San Mateo to Los Altos Hills. I understand commuting. I get it. Your goal is to get from point A to point B with as few transitions (red lights, stop signs, turns) as possible. You might go slow or fast, flat or hilly, short or long, but in the end, your goal is to get there.

So, back to last week's crash. While I agree that bollards create unnecessary hazards for road users and that there are other alternatives, I would also challenge riders to think about how their behavior could prevent something like this in the future. Is a multi-use path the best place for a large, fast-paced group ride (even in the early morning hours)? Are there alternative routes that still offer a good, solid commute but would be more appropriate for a large group? Can we remind participants to call out hazards, leave more space between riders, and slow down a bit as the group encounters bollards, and then soft pedal to re-group after the entire group has passed through?

Many of the folks who participate in this particular ride are relatively new to cycling, commuting, and/or group riding. They trust the de facto leaders of the group (whether it's a cycling club, an employer, or just a group of friends). They trust that those leaders will lead them on routes that are safe and hazard-free. They trust that other riders in the group will communicate obstacles/hazards, changes in pace, and changes in direction. They trust that we're all in this sport together and that we'll look out for each other. After all, isn't that one of the reasons we choose to ride with others?

munday funday -- 21 November, 2011

2011-11-21T09:30:00.000-08:00

an oldie but goodie! this reminds me of my first "real" mountain bike ride back in the early 90s with a couple of cute boys from the ski club in NY. little did I know, when I said "yes," just what I was getting myself into. have you ever had a cycling experience that was a bit over your head?

Links I Like -- 18 November, 2011

2011-11-18T09:30:00.000-08:00

I've been thinking a lot about blogging lately. I've had a blog for the better part of 10 years. In the pre-Facebook days, lots of bike racers had blogs and we built our own social network of sorts by commenting on each other's blog posts. Nowadays, when we've got a thought, a photo, or a status update, we take the quick + dirty and post to Facebook or the quicker + dirtier and post to Twitter. That's all fine + good for an instant gratification type of bonding, but I think there's something to be said for creating a longer-term archive -- something we can see and read and refer back to.

One of the things I think about are all the fun resources I find online. In the old days, I'd add these to a links list on my website, but with the dynamic nature of the web, that's one of the "features" I'll be eliminating from my new website.

So, I thought I'd share some of the recent links I like. Maybe you'll even comment on this post. And maybe I'll do it again sometime, too!

Bicycle Friendly -- a campaign to recognize businesses who are bicycle friendly

Bikesy -- a bicycle route-mapping site specific to the San Francisco area

Cycle Chic: Female Cyclists Through The Ages -- a beautiful photo essay

Momentum Magazine's Holiday Gift Guide -- some seriously awesome bike bling here

Savvy Tips -- The Nose Knows

2011-11-04T09:30:00.000-07:00

After 13 years of riding a bicycle, I've acquired lots of simple tips + advice to make the experience more enjoyable.

For example, who hates the smell of their gear bag? Yeah, me too. You know, as diligent as you are with keeping your cycling clothes + what-not clean, there's still that unpleasant odor of gloves + shoes + mysterious other stuff that then permeates everything you own.

Here's my simple solution to that stinky problem.

Take a bar of "real" soap -- you know, the kind of soap you would find at a craft fair or a farmers' market or a coast-side gift shop. Yeah, the fancy, handmade stuff. Then, cut it into small blocks and place those blocks in various places in your gear bag (your shoe bag, the side pockets, your helmet pod, etc). You could even put a piece into your sock drawer or the drawer where you keep your base layers.

I'm very sensitive to scents (lots of allergies) so perfumes are no bueno with me, but the subtle fragrance from a bar of milled soap doesn't seem to bother me.

Bonus points if it's a scent that reminds you of one of your favorite cycling trips. This weekend we rode to the coast with our Bike Touring 101 clinic and made a stop at the San Gregorio Country Store. I've always looked around at the books and scarves and hats and other items and thought I'd love to go shopping there, but on a typical ride I don't have the capacity to carry much with me. But this weekend I picked up a bar of fennel soap (from the River Soap Company). The scent reminds me of riding on the coast so it's filled with great memories for me.

Men, don't think this tip won't work for you. There are lots of scents that are masculine (like evergreen) that would be appropriate for you, too! And trust me, your female cycling partners would appreciate it!

What are your tips for keeping your cycling gear smelling clean + fresh?

Join Velo Girls on AIDS/LifeCycle in June 2012

2011-11-03T09:30:00.000-07:00

Hey friends + fans! Have you ever imagined how incredible it would be to ride your bike every single day for a whole week? Maybe even ride all the way from San Francisco to Los Angeles (it's all downhill, don't you know)? And, in the process, raise funds + awareness for the San Francisco AIDS Foundation? Yeah, we have, too!

As a matter of fact, many Velo Girls members are alumni of AIDS/LifeCycle (and its predecessor event the California AIDS Ride). I started riding my bicycle again in 1999 to participate in CAR7. I hadn't been on a bike in over a decade. I was woefully not fit. I smoked and drank. And I had no idea what I was getting myself into, but it sounded like a BIG challenge, and I was all about BIG challenges at the time so I signed up. And it was a life-changing experience.

If you're looking for a life-changing experience, if you want to do something really good for your body and your community, and do it with a supportive group of women, then join the Velo Girls team for ALC 11. We'll train together. We'll fundraise together. And we'll support each other on this incredible journey.

And if you prefer a support role, you can participate as a roadie -- one of the hundreds of crew people who make the entire event happen -- from bike techs, to rest stop staff, to massage therapists and lunch crew. It's hard work but your contribution makes it possible for the riders to ride their bikes each day. Roadies aren't required to fundraise (but are encouraged to do so).

Sound like fun? Learn more at a special Velo Girls AIDS/LifeCycle info meeting on Thursday, November 10th at 6:30pm at the Presidio Sports Basement. RSVP to Lorri@velogirls.com

corner office with a view

2011-11-02T09:30:00.000-07:00

This past weekend we premiered a new clinic: Bike Touring 101. The goal of this clinic is to introduce cyclists to all the opportunities available in cyclo-touring and then to support them on a short two-day excursion. The clinic included a two-hour pre-trip seminar that covered all the ins + outs of various types of touring, bikes, equipment, clothing, etc.

The weekend started Saturday morning in Woodside where we loaded all the bikes and headed out for the coast to our evening destination: Pigeon Point Lighthouse Hostel. Of course, this meant a trip up and over Skyline. With loaded bikes, no personal records were set on Old La Honda, but the extra weight on the bikes made for smooth sailing all the way down to San Gregorio. On Sunday, we returned to Woodside through farmlands and redwoods. In between, we feasted on local produce, specialities like Olallieberry pie, visited local highlights like the San Gregorio General Store, the Harley Goat Farm, and even had lunch at the world-famous Alice's Restaurant.

The weather was simply perfect: warm, sunny, and clear skies on both Saturday and Sunday. Sitting in the hot tub at the hostel during an amazing sunset on Saturday evening was a rare delight (no fog!). We cooked an amazing dinner on Saturday evening from local foods gathered in Pescadero and everybody slept well at the warm + cozy hostel.

This clinic is definitely a keeper, and I've already started planning more advanced options for 2012.

Here are a few of my favorite images from the weekend:

holiday decorations in La Honda

unique signage at Harley Goat Farms

Jan, happy that the climbing is over and the goat cheese is beginning!

lovely goat cheese

the historic Pigeon Point Lighthouse

post-ride zen

the perfect ending to a perfect day

*************************************************************************

Next up is a late addition to the coaching calendar: co-ed Bike Skills 301 (pacelines + group riding) on Sunday, November 6th. There's still time to register so come learn how to play nice with others on the bike!

Announcing the 2011/2012 Velo Girls Endurance Challenge

2011-11-01T09:30:00.000-07:00

We want to keep you on your bike this winter! Why? Because you'll be that much fitter for all the great rides + events we've got planned in 2012. So, I'm excited to announce the 2011/2012 Velo Girls Endurance Challenge!

What's that you say? Well, it's a little contest of sorts to keep you motivated and put a bit of a competitive spin on your cycling motivation this winter.

Here's how it works:

#1 -- You must be a current (2011 or 2012) Velo Girls member. Not a member? Not a problem. Join here: 2012 Velo Girls club membership

#2 -- You must record your bike rides on Plus 3 Network as part of the Velo Girls group. Plus 3 is a super-cool website that lets you keep track of your training and earn donations on your behalf to your chosen beneficiary. Just click on over to Plus 3 and check it out. It's fun and it'll make you feel good too.

#3 -- Ride your bike! Each ride earns points in the Velo Girls Endurance Challenge. Every foot of climbing earns points, too, so log your rides with your GPS for more opportunities to win.

That's it! Three simple steps.

At the end of each month (November, December, and January), we'll announce three lucky winners:

Winner #1 -- most road miles logged.

Winner #2 -- most mountain bike or cyclocross miles logged.

Winner #3 -- most elevation gain.

I've got some super-awesome prizes for the winners, like Velo Girls cycling jerseys and other fun gifts from our sponsors. So, what are you waiting for? Get ready to have your best year ever on the bike.....with Velo Girls!

munday funday -- 31 October, 2011

2011-10-31T09:30:00.000-07:00

Just in case you missed this video when it went viral on Facebook last week, here's a cool link for you to enjoy while firing up your computer this morning. This video was shot by Jason Anderson at the Bay Area Super Prestige cyclocross race on October 23rd with a quad-copter GO-PRO video camera. Yup, a little radio-controlled helicopter with a video camera attached. Check out the video and you can see images of the quad-copter at the end. Pretty darn cool. Turn up the volume and watch it on the big screen for full effect.

doesn't this just make you want to race cyclocross?

Swept Away

2011-10-28T09:30:00.000-07:00

I'm thrilled to again sponsor the annual Supermarket Street Sweep. Check out this year's poster! Then click over to the blog and see how you can get involved with this fun event that benefits the San Francisco Food Bank.

unless you're riding in a bubble

2011-10-27T09:30:00.001-07:00

YOU need this! You NEED this! You need THIS! what IS this? THIS is group riding skills and who better to teach you how to play nice with others than the expert coaches of Velo Girls Coaching Services!

Just this weekend at our Bike Skills 101 clinic, I was having a conversation with a number of participants about our upcoming co-ed Bike Skills 301 (pacelines + group riding) clinic. One of them stated that she would never ride in a paceline, even though she rides on her husband's wheel all the time. Another stated that he loves riding centuries and would love to ride them faster but doesn't like riding in close proximity to other riders. And yet another stated that he pacelines all the time but doesn't always trust the riders he rides with.

Bike Skills 301 (pacelines + group riding skills) is the PERFECT clinic for all three of these cyclists (and probably for you, too)! Why? Because whether or not you ever race your bike, you'll have the opportunity to ride with other riders at some point in your cycling career. Group riding is FUN! Group riding will help you ride longer and faster. And if you learn the skills, you'll be a safer rider and can share your knowledge with your friends and other folks with whom you ride.

First, we teach you the science behind pacelining -- draft theory. We teach you about energy savings and how to find the ideal position in relationship to other riders. We teach you how to find the wind (and how to protect yourself from it).

Then, we teach you how to be safe when pacelining -- communication skills, how to safely position yourself and how to modulate your speed without having a negative impact on other riders.

And then we take it all out on the road and work on group riding skills, starting with two-rider partner drills and progressing to various types of pacelines and echelons.

So, unless you're riding in a bubble, you'll have lots of opportunities to ride with other riders, which means lots of opportunities to ride faster, longer, and safer by utilizing group riding skills.

Our last co-ed Bike Skills 301 clinic of 2011 will be held on November 6th in Woodside. I would highly encourage you to come and add some skills to your cycling toolbox. Bring your teammates, friends, or significant other so you can learn together and reinforce your learning. Register by October 30th and save $20!

Click here for NOW: Bike Skills 301 Registration

cycling symphonic

2011-10-18T09:00:00.000-07:00

Little-known fact: I was a pretty darn good musician in a former life. I attended Ithaca College on a full music scholarship. My major was the oboe, but I played all the woodwinds, French horn, mallets, keyboards, and sang. Music was my life -- my everything. I had planned to be a professional oboist with a symphony orchestra. It was a crazy-risky career choice for a girl from a poor, working-class family. But somehow, my parents were very supportive of this goal.

By an odd twist of fate, coupled with a healthy dose of performance anxiety and a case of cold feet, I changed my degree program a couple of times and graduated with a BFA in Theatre Management. That was career #1 for me and I managed professional theatres for the first 13 years of my career. That was also the career that brought me to California back in 1997.

Music is still a HUGE part of my life. I have more than 12,000 songs of all genres in my iTunes library and that doesn't include all the cassette tapes I've never converted or replaced. I listen to music from the moment I awake until the moment I go to sleep. I listen in my home, in my car, in my office, and while I'm sitting on my roof-top deck. It's the soundtrack of my life. But the one place I DON'T listen to music is while I'm riding my bicycle.

When I ride my bike, I want to connect fully with my environment. I want to see, hear, and smell the world around me. I want to unplug from the technology that pervades every waking moment of my life. I want to take myself off the grid, without distractions of phone, text, email, or facebook. I want to immerse myself into the sensory experience of riding my bicycle in the great big wide open world.

The debate of whether or not cyclists should listen to music while riding is in the same league as the Campy/Shimano debate, the Hatfields and the McCoys, or Democrat versus Republican. Cyclists get pretty emotional and passionate in their opinion about this. I'll just suffice to say that in California, the vehicle code (which also governs bicycles) states that you can wear one earbud when riding a bicycle.

When I listen to music, I listen with every part of my brain.....with every part of my being. It actually makes it challenging to focus on certain types of work (like reading and writing) so I have to be very careful how loudly I'm listening to my music and what types of music I listen to. I have a mix called "mindless music" that is comprised of jazz, classical, and other types of music that I won't find myself really listening to (or trying to sing along with). But even then, I realize that I'm easily distracted by the music in the background.

I was listening to a new download tonight -- Peter Gabriel's New Blood (Special Edition) which is superb and you should check it out. I allowed myself the luxury (and distraction) of playing it on my Apple TV through the sound bar on my television (which has phenomenal sound quality). I felt myself being transported into a place of familiarity (with lyrics I remember from 20 years ago) and emotion (with the orchestral + operatic qualities). It was an all-encompassing experience and I wasn't able to keep working.

And, in that moment, I realized that because I get so focused and involved with the music I listen to, it wouldn't be prudent of me to ride while I listen. I can lose myself in music. When I ride I need to focus 100% of my attention on my environment. I need to think about other road users, the terrain, and my own state of physical being. When listening to music, using every bit of gray matter I've got, there's nothing left to be alert and aware when I'm riding.

So yeah, I've always thought I just wanted to escape technology (and that's true), but the reality is that music is such a complete sensory experience for me that there would be nothing left to pedal my bicycle safely.

How about you? Do you listen to music while you ride?

ps -- this image has nothing to do with this blog post but I was searching for related images about music and cycling and the brain and happened upon this happy guy and wanted to share it!

if Mickey Mantle rode a bike

2011-10-17T12:00:00.000-07:00

I went to see a movie this weekend -- Moneyball -- the story of Billy Beane, the Oakland A's, and sabermetrics. Yeah, a baseball movie. I'm not a big baseball fan and don't really know much about the sport or its history, but Moneyball received positive reviews from my friends and who doesn't want to stare at Brad Pitt for two hours?

The film opened with a quote by Mickey Mantle:

"It's unbelievable how much you don't know about the game you've been playing all your life."

Immediately, before even knowing the context of the quote in the sport of baseball, I felt the urge to share this quote with my cycling world. You see, that's how I feel about my job. I teach people how to ride a bicycle. But we all know how to ride a bicycle, right? In my opinion, no. Although most of us have ridden bikes since childhood, we don't really KNOW how to ride a bike. Of course, when I tell people that, especially cyclists who have been riding for a while, I run the risk of offending them. But by the end of a four-hour Bike Skills clinic or a two-hour one-on-one session, clients agree that they really didn't know what they thought they knew. And they agree that NOW they know how to ride a bicycle.

As children, we're very in touch with our environment and how we interact with it. We have a keen sense of proprioception. We listen to our body. When we hop on a bike, we intuitively know what to do. We don't try to fix, manage, or correct the natural physics and mechanics of the bike. We let the bike do what it was designed so well to do. We don't over-think it. We trust the technology and the science behind it. And riding a bike is easier because of this.

In the past 10 years, I've developed a career of teaching folks (mostly adults) how to ride a bike. More than 900 men + women participate in our various Bike Skills clinics each year. For some, this is their first experience riding in their entire lifetime. For others, they're returning to the bike as an adult after a hiatus. And for others, they've been riding for a long period of time but want to really learn and understand how to ride. Some folks want to learn specific skills (like descending or group riding or racing or mountain biking). Some folks find me because they've experienced fear or a serious crash or simply the frustration of not being "perfect" at this sport that was so easy for them as a child. Many feel they don't need the fundamentals. Of course, in my opinion, everyone needs the fundamentals. The fundamentals are the foundation of everything we do on the bike.

So, like Mickey Mantle and the sport of baseball, I try to enlighten cyclists about all the things they don't know that they don't know. We all know how to ride a bike. We've done it our entire lives. But it's pretty amazing how much we don't really know or understand about riding a bike.

Come, learn, understand, improve in our final clinics for the 2011 season:

Oct 22nd -- Bike Skills 101 -- Fundamental Bike Handling Skills sponsored by BicycleLawyer.com

Oct 22nd -- Bike Skills 201 -- Climbing + Descending sponsored by Teresa Callen of Image Arts Salon

Oh, and Mickey Mantle DID ride a bike. He's often discussed the importance of life-long fitness and an active lifestyle. Here's an image from a 1977 print ad by AMF.

the difference between cats + dogs

2011-09-23T08:30:00.000-07:00

when I was a child, I assigned gender to lots of things. spoons were girls, forks + knives were boys. cats were girls, dogs were boys. boats were girls, cars were boys. salt was a girl, pepper was a boy. mustard was a girl, ketchup was a boy. birds were girls, squirrels were boys. you get the idea. some of these items were genderless, some not. I have no idea why I did this. was it based on appearance or behavior or utility? I'm not sure. but somehow, in my child's mind, there was a difference between feminine and masculine and I clearly felt the need to distinguish between the two.

flash forward to my 20s and I focused the efforts of my MBA on the study of gender.

flash forward again to my 30s and I started a business based on gender.

now in my 40s I've had the unique opportunity of spending the past decade working in a women's -focused organization (that allows men to join us from time to time, too).

while others might disagree, I definitely believe there's a significant difference in how the minds of women and men work. we approach sport differently. we approach learning differently. we approach community and relationships differently. we tick differently. we tock differently, too.

yeah, I know that none of this is black + white. I also know that some of this is learned behavior (not inherited behavior) and that there are generational differences. but all in all, I still believe that there is great value in gender-specific activities from time to time in our lives.

in 2003, I developed a two-day women's cycling clinic. in later years, at the request of our clients, we developed a series of men's clinics, too. and eventually, as our client base shifted to 40% men, we started offering co-ed clinics. but there's still something very special about our women's-only Girls Got Skills clinic sponsored by Jan Medina Real Estate. so even though we've let the boys come out to play for many of our programs, Girls Got Skills will forever remain a women's-only event.

our next Girls Got Skills clinic is October 8th + 9th, right here on the San Francisco peninsula. it's two days jam-packed with women + skills + bikes + fun! we learn fundamental cycling skills, group riding, and climbing + descending. we share our challenges and our successes. and we have fun doing it in a safe, comfortable environment.

there's still time to register! as a matter of fact, if you register by Sunday, September 25th, you save $20 on the registration fee (score!). so please, join us for a fabulous, women's-only cycling weekend in October. I guarantee it will change your world.

you'll find info on Girls Got Skills and all our clinics and programs here:

http://www.velogirls.com/coaching/main.php

Did you see that Movie about the Great Indoors?

2011-07-05T10:00:00.000-07:00

Yeah, probably not. What’s so great about being indoors?

I’ve been thinking about the great OUTDOORS a lot lately, probably because I’ve been camping in my happy place for the past two weeks – high in the mountains of Markleeville, CA.

I grew up in rural upstate New York. The great outdoors was my everything – my playground, my athletic field, my library, my game room, my kitchen. Recreation meant being outdoors, in the rain of spring, in the heat and humidity of summer, in the crisp, cool days of fall, and in the freezing snow of winter. As a child, I built forts in the woods, went fishing, played games, and rode my bike. The last place I wanted to be was indoors. Outdoors was freedom. Indoors was chores and family responsibilities. Outdoors was my happy place. Even when I was doing indoorsy things like reading books or playing board games, I preferred to do it outdoors.

My summers were spent on a tiny little lake in the mountains of Pennsylvania. There was no television. There was no radio. Instead, we fished and caught bull frogs and went for hikes and picked berries. We cooked outdoors. We sat around campfires telling riddles. We paddled the canoe and swam and spent entire days in our wet bathing suits.

There’s something special about the great outdoors that, if you’ve spent time there, you just intuitively know. The air feels different. You can identify the sounds of birds or bugs or squirrels or chipmunks. You can tell the difference between the sound of the wind in the trees and the sound of a rushing creek or river. You know what time it is by the changing light.

And somewhere, somehow, in this phase we call adulthood, many of us lose the great outdoors.

And, sadly enough, many of today’s youth never experience it at all. Yeah, maybe there’s an annual family trip to the mountains or a Girl Scout hike in the woods, but many of today’s urban youth don’t have the opportunity to really get to know the great outdoors – to smell the trees and the grass and the dirt, to feel the crunch of leaves or pine needles under our feet, to hear the birds and the bugs and the animals.

I’ve been fortunate enough to have the opportunity to volunteer with a great organization here in Northern CA – Trips for Kids. I’ve been trying to remember when I first learned about TFK and their great programs – probably about 10 years ago now. TFK provides inner-city youth with the opportunity to get out into the great outdoors, even for just one day. They take kids, many of whom have never seen the ocean or the mountains, out on day-long mountain biking trips. Trips for Kids provides the bikes, helmets, and all equipment needed (thanks to great industry, corporate, and individual sponsorship) and even teaches the kids the basic skills needed to successfully complete a short ride.

I remember my first ride with Trips for Kids, back in 2003. Velo Girls was putting on a special Girls Day in the Dirt for them. We met the TFK volunteers and the girls at China Camp, played some bike games (to teach them skills) and then went on a short ride. Although these girls lived within spitting distance of the ocean, most had never seen it. Most also didn’t have a bicycle of their own (something my generation took for granted). And most had never ventured more than a few miles from where they lived.

The response was overwhelming. These girls experienced every emotion you can imagine: joy at being somewhere so beautiful, fear of trying something new, and gratitude that there was an organization like TFK and it’s volunteers who wanted to provide them with a very special opportunity.

So, as we watch childhood (and adult) obesity statistics skyrocket, I have to wonder how we could change that if we simply re-introduced the youth of today to the great outdoors. What would happen if we reduced our time with the television, computer, and WII, and increased our time playing hopscotch, kickball, jump rope, and riding bikes? What would happen if we put down the computer and picked up a compass? What would happen if we took our children on a hike instead of to the movies?

Is it naïve to think that we could change the world one child at a time? I don’t think so, and neither does Marilyn Price, founder of Trips for Kids. So, next time you have the opportunity to spend time with a child (your own or someone else’s), think about the impact of the decision you’re about to make. Will you share the great outdoors with them? Will you encourage them to explore their world? To be active and healthy? Is there really any other logical choice?

I am Mike

2011-05-31T11:19:00.000-07:00

Check out Team Velo Girls member Tammy Won, featured on one of Mike's Bikes new bus ads. We LOVE Mike's Bikes and are honored to represent them. The awesome photo was shot by our official team photographer, Erik Butler. Erik is teaching a live-action photo workshop in the bay area on June 11th -- check it out and learn how to shoot bike races (and other action sports) from a seasoned pro.

munday funday -- 7 february, 2011

2011-02-07T09:00:00.000-08:00

although this graphic has been viral in the bike world on facebook, twitter, and various forums, I think it's incredibly clever and visually stunning so I wanted to share it with my hub of friends and readers.

the print was created Aaron Kuehn, a Los Angeles artist and cyclist, and appeared as a 2-page insert in a recent publication by the Los Angeles County Bicycle Coalition. Aaron has now screened two limited-edition runs of this print -- sadly I missed ordering one for my bike fit studio so I hope he'll print another.

enjoy! and click the links to learn more about Aaron.

psst! hey you! over there! yeah, you.

2011-02-03T09:00:00.000-08:00

I know you've been thinking about it. you see everybody else doing it and they're smiling and sweating and glowing with success. and you wonder if maybe you could do it, too.

guess what? you COULD do it!

it?

bike racing.

since 2002, Velo Girls has been developing women bike racers. we teach them skills. we help them improve their fitness. we create a team-oriented environment. and we support them like the rock-stars they are.

in 2006, we introduced the Women's Development Racing Program sponsored by Tri-Flow Lubricants aka the Tri-Flow Program. there had never been a program quite like this in the bike racing world. we won some awards for our innovative program. and since that time almost 80 women have learned to race their bikes and have continued to race their bikes as Elite and Masters-level athletes locally, regionally, and nationally.

so quit thinking about it and start doing it. yeah, you!

our first Tri-Flow Women's Development Racing Program of 2011 begins in just a couple of weeks. we'll train together twice a week, culminating in participation in the Bariani Road Race in beautiful Yolo, CA. we'll learn lots of skills. we'll do some high-intensity workouts to transform ourselves into road racing warriors. and we'll learn about race preparation and tactics. and we'll have fun. yeah, you!

and if you like racing, you'll have the opportunity to continue with Team Velo Girls. if you find that bike racing isn't your cup of tea, that's okay, too -- you can check this one off your bucket list and move onto swimming the English Channel, climbing Mt. Everest, or competing in an Ironman triathlon.

the first program of the 2011 season starts on February 16th. we've got a great group of women already registered and space for two more team members. yeah, you!

email coaching@velogirls.com for more information. yeah, YOU!

musings on girls + women in sport

2011-02-02T09:00:00.000-08:00

while a plump groundhog in Punsxutawney, PA is making news by seeing or not seeing his shadow today, there's another February 2nd milestone that's just as worthy of media attention. today is National Girls + Women in Sports Day. woo hoo, says me!

of course, just the fact that we need a national day to recognize something like the privilege (and right) of girls and women to participate equally in any activity starts the wheels in my head turning.

many of the athletes I work with are too young to remember Title IX. oh yeah, it's a hip women's activewear company, right? um, no, it's federal law that was enacted in 1972 that prohibited discrimination in education (at least in federally-funded institutions). best known for it's impact on athletics, by providing supposedly equal opportunities for men and women in scholastic sports, it also applied to other educational programs (such as vocational education). and while critics complained that Title IX reduced opportunities for male athletes, women applauded the fact that they were now considered equal in the eyes of the federal government.

yeah, I was only 7, so what do I know? what I do remember about the date (June 23rd, 1972) is that my sister Susan was supposed to graduate high school. graduation was cancelled due to the devastating flood caused by Hurricane Agnes. our house was spared (by about 1/2 mile of Chemung River flooding to the north and 1/2 mile of Seeley Creek flooding to the south). we were ready to evacuate. my father helped sandbag the river. and I vividly remember walking around in the days post-flood, seeing half washed away homes (that looked like doll houses), inches of stinky mud and muck on all the streets and in the stores, and houses (and cows) floating down the river. the five bridges that separated one half of my hometown of Elmira from the other half were washed out. my father couldn't get to work (on the other side of the bridges). and high school graduation was cancelled. Hurricane Agnes proved to be a blessing in disguise, because my poor little town of Elmira, NY underwent a HUGE transformation due to the economic recovery.

so I guess I missed the news about Title IX.

a few years later I signed up for my first softball team. I was younger than all the other girls and we had a winning team, so the coach never let me play. I guess he hadn't heard about Title IX either. ball sports weren't really my thing anyways, so there! I will admit, however, that I was a pretty darn good bowler, but I never really considered bowling a sport.

I was a tall girl -- 5' 10" since 4th grade. yeah, I was tall. tall and skinny and gawky. not graceful at all, even though I'd been studying dance since I was five and twirling baton since I was 2. I was not an athlete. then again, were any girls my age considered athletes? they were tomboys. we didn't click. I climbed trees and built forts and rode bikes, but the girls who played sports with balls were just weird.

in junior high school, the basketball coach tried to recruit me to play for the school team, but I was involved with CCD after school. by high school, I'd missed my opportunity. it was too late. all the girls who had been playing for the past two years were athletes. I was not an athlete. so I stuck to what I knew -- books and music.

I finally gave in and joined the track team my senior year because I thought it would be good for my college applications -- you know, make me look well-rounded or something. it took me a month of daily training before I could run a whole mile without stopping. the coach declared me a sprinter. I ran a half marathon to defy him (he said I couldn't do it). I couldn't walk for days afterward. in the spring, I was recruited for high jump and long jump (because I was tall). I earned a couple of varsity letters, won a few trophies and some award for being outstanding in field events. but I was not an athlete -- I was simply doing it for my college applications (and the boys on the track bus were a nice bonus).

I missed my opportunity with sports. I went away to college, did college things, thought about rowing crew, changed my mind about rowing crew when I found out the team had to run to the boathouse (in Ithaca winters) down the big hill at 5:00am. yeah, I was definitely not an athlete.

post-college I dabbled with step aerobics and bought a bike but I was too focused on advancing my career to really spend any time being healthy. it wasn't until my late 20s that I quit smoking, started inline skating, skiing, and playing volleyball. but I still wasn't an athlete -- I was simply doing these sports for the social aspect (meeting boys in the ski club).

before I knew it, I was 30 years old and moved to sunny California, where everyone was an athlete. what was I doing here? I sure didn't fit in. I wasn't an athlete. but then something happened. I started riding a bicycle again, after more than a decade of not riding a bike. I liked it. it stuck. I was an athlete!

in many ways I regret the fact that if I had any athletic potential at all, I missed my opportunities as a child and young adult. I wish that I'd been one of those sporty girls from the sporty families that did sporty things. that was not my family. and our schools, at the time, didn't encourage female athletes.

I look at the difference between my youth and that of my nieces -- now all in their 20s. they grew up playing soccer and softball and basketball. they swam and dove. they could basically play any sport they wanted to play. the opportunities were there for them in their schools and in their communities. they were athletes, thanks to Title IX. they had the opportunity to participate in sports that weren't part of school sport programs when I was a girl. they could compete. and excel. and grow as individuals because of their experience in team and individual sports. they learned life lessons. they learned how to be competitors. they learned how to be team players. they learned how to win and how to lose. and they are healthier, well-rounded individuals because of these opportunities.

so, if you've followed along with my ramblings all the way down here, I'll ask you to celebrate the opportunities provided by Title IX. encourage a girl (or woman) to be fit and active and participate in sport. volunteer with a program for youth. mentor that young cyclist. give a shout out to the youth sailing in the lagoon. nudge your wife or girlfriend to join in that group ride or run or dance class. be thankful that the youth of today have the opportunity to develop as athletes, and more importantly, as individuals because of Title IX.

waiting with bated breath

2011-02-01T09:00:00.000-08:00

wait no more! without further adieu, I'm thrilled to announce the Velo Girls Coaching Services 2011 clinic and camps schedule. registration has already opened for all events through June and many are close to selling out, so if you're interested in participating, I would encourage you to do so soon. a $20 early bird discount is applied to all registrations processed more than 2 weeks prior to a clinic. All clinics are co-ed with the exception of our two-day Girls Got Skills clinic which is for women + girls only.

Just click on the date and you'll be whisked away to our fancy-dancy registration page for that specific clinic session:

Bike Skills 101 – Fundamental Bike Handling Skills – sponsored by BicycleLawyer.com
Feb 12th, March 20th, May 1st, June 18th, July 24th, Sept 10th

This 4-hour co-ed clinic is the foundation of everything else you’ll learn on the bike. This is the clinic where we teach the old dogs new tricks and the newbies the fundamentals. You’ll learn about balance and weight distribution and how that affects your ability to ride your bike safely and confidently. 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. After just four hours, we guarantee you’ll be a better bike handler and have much more fun on the bike.

Bike Skills 102 – Fundamental Mountain Bike Skills – March 26th

It's time for a little dirty fun! 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. Learn to descend with confidence and skill. After just four hours, we guarantee you’ll be a better bike handler and have much more fun on the bike.

Bike Skills 103 – Fundamental Cyclocross Skills + Tactics – TBA summer 2011
Have you been wondering what's all the buzz about cyclocross? It's a fun but challenging sport that's beginner-friendly and appropriate for the entire family. And best of all, it's happening at a park near you! 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. We'll also share information about bikes & equipment, the local cyclocross racing scene, and how to train for a successful season. We’ll finish off the day with a simulated race and de-brief. You'll need a mountain bike or a cyclocross bike for this clinic.

Bike Skills 201 – Climbing + Descending Skills sponsored by Teresa Callen of Image Arts Salon
March 20th, May 1st, June 18th, July 24th, Sept 10th
What goes up must come down, right? 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. And then, we’ll teach you how to come back down again, focusing on a fast straight descent, and then a technical switchbacky descent. Pre-requisite: Bike Skills 101 or equivalent experience.

Bike Skills 301 – Pacelines + Group Riding Skills – April 10th, June 4th
Wheelsucking is an art! Whether you’re a racer or a recreational rider, group riding skills will help you ride longer, faster, and farther. We’ll learn draft theory and basic pacelines, beginning with partner work and progressing to more complex group riding skills and introductory racing techniques. Pre-requisite: Bike Skills 101 or equivalent experience.

Bike Skills 302 – Racing Skills + Tactics – May 7th
This four-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. Pre-requisite: Bike Skills 101 or equivalent experience.

Alpine Altitude Adventure (aka Death Ride Training Camp) – June 24th – 26th
Join us for a fun, co-ed training weekend in Markleeville, CA, home of the Death Ride. This co-ed weekend camp is designed to help prepare participants for the rigors of endurance riding at high altitude. Based in Markleeville, CA, this camp is appropriate for Death Ride participants and others who wish to gain high altitude experience. Daily mileage options range from 25 - 75 miles. Registration fee includes camping (Friday + Saturday), SAG on rides, cycling nutrition, Saturday breakfast, lunch, and dinner, Sunday breakfast, and lots of fun with cool folks. Thursday and Sunday night camping options available for a small fee. You are responsible for transportation to/from Markleeville, however participants will be encouraged to carpool.

Girls Got Skills sponsored by Jan Medina Real Estate – June 11th + 12th

This is our corner-stone clinic, and includes 16 hours of “you” time in the company of other cycling women. This clinic is a must-do for recreational cyclists and racers alike! We cover individual bike handling skills, group riding skills, climbing and descending, and training principles (including a time trial to determine heart rate training zones). Since 2003, women from all over the US and Canada have participated in this clinic. You’ll walk away from this weekend with a renewed love for the bike and the cycling community!

say "hello" to the new Melo Velo

2011-01-19T09:00:00.000-08:00

after a short hiatus, the Melo Velo is back! this ride is a staple in the Velo Girls calendar and a great introduction to group riding and to Velo Girls.

the Melo Velo is a beginner ride (or a ride for those of you just starting out again). led by experienced cyclists and Team Velo Girls members, we'll help you get started on the road to longer and more challenging rides. all riders are welcome for socializing and support, but this is an easy, beginner, getting-used-to-road-biking ride. you'll learn shifting, group riding (don't worry, we stay way behind each other), the rules of the road, and how to drink from your water bottle while riding -- all in a very friendly and welcoming environment. all types of bikes are welcome (but gears are definitely a plus on the rolling terrain).

meet at Woodside Town Hall in Woodside at 9:00am on Sundays, beginning February 6th. We'll ride north on Canada Road and return -- 15 miles, mostly flat with little rollers. RSVP to melovelo@velogirls.com

Party like a Velo Girl

2011-01-16T17:35:00.000-08:00

Yeah, it's time for another Velo Girls Night Out! Join us this Thursday, January 20th at the British Bankers Club in Menlo Park as we kick-off our first endurance training series of the season -- Cinderella + Tierra Bella.

Come meet the team and we'll share our tips + tidbits about preparing for the Cinderella and the Tierra Bella. You can ask questions about bikes, gearing, clothing, and nutrition. Or you can just socialize and meet some new cycling friends. Happy Hour pricing ends at 6:00pm so get there a little early for a drink special. We've even got some fun surprises for you!

RSVP to endurance@velogirls.com

FREE Cinderella Training Series from Team Velo Girls

2011-01-14T09:00:00.000-08:00

Join Team Velo Girls as we help you prepare for some of the most popular events in northern CA. Each of our progressive training ride series is designed to gradually increase your duration and climbing and to prepare you to ride your best events yet! Our training series are FREE, but these are members-only rides, so make sure to join or renew your membership for 2011 here:

http://signmeup.com/72438

Series #1 – Cinderella + Tierra Bella – January 22nd – April 16th

Join us as we prepare for the Cinderella Classic – a fabulous all-women’s ride on April 2nd. There are 2 options available – the Cinderella Classic (63 miles) and the Cinderella Challenge ride (90 miles). This popular event sells out every year so register early. If you don’t receive a registration card in the mail, email endurance@velogirls.com and we’ll send one to you.

And once you’re ridden the Cinderella, let’s keep that momentum going and ride Tierra Bella together! We’ve added in a ride on April 9th to keep you fresh for the April 16th century (other distance options available, too).

January 22nd – 9:00am – Burlingame Caltrain Station – 30 miles
January 29th – 9:00am – Presidio Sports Basement – 38 miles
February 5th – 9:00am – Fremont BART – 38 miles
February 12th – 9:00am – Presidio Sports Basement – 45 miles
February 19th – 8:30am – Canada + 92 – 55 miles
February 26th – 8:00am – Orinda BART – 55 miles
March 5th – 8:00am – Mike’s Bikes Los Gatos – 60 miles
March 12th – 8:00am – Canada + 92 – 70 miles
March 19th – 8:00am – Presidio Sports Basement – 75 miles
March 26th – 8:00am – Canada + 92 – TBA
April 2nd – Cinderella Classic!
April 9th – 8:00am – Presidio Sports Basement – TBA
April 16th – Tierra Bella!

Details on these and other Velo Girls rides + events can be found here:

http://www.velogirls.com/calendar.php

munday funday -- 13 December, 2010

2010-12-13T08:30:00.000-08:00

imagine a world that was designed for the bicycle.....

munday funday -- 6 december, 2010

2010-12-06T08:30:00.000-08:00

the long way home

2010-12-01T08:30:00.000-08:00

who doesn't like a little challenge? after a month off the bike in October, doing nothing but physical therapy and coaching clinics, I wanted to get back on the bike, add in some yoga (more on that in another post), and just find some consistency in my riding, my energy levels, and my mood. during October I'd also been focused on weight-loss and my caloric deficits, combined with the end of Daylight Saving Time, seemed to be affecting my sleep patterns. I needed balance. I needed energy. I needed a goal -- something that was consistent and achievable and that would motivate me.

so I gave myself the goal of riding at least one hour every day in November and December. I set no parameters besides time -- I could go long or short, flat or hilly, road or dirt. I would listen to my body, vary my intensity, and keep it fun.

I started a day early, with a challenging mountain bike ride with Team Velo Girls at Waterdog on October 31st. it hurt -- mentally and physically. in the 12 years I've been riding, I've had some extended periods of time off the bike, but usually due to illness, not injury. when you return to the bike from illness, you expect to be winded and to feel weak. I didn't expect this after my hiatus in October. this first ride was a wake-up call for me.

so, November 1st came and I rolled. pretty easy at first. road + dirt. 7 days in a row for a modest total of 10 hours. and on the 8th day it rained. and I was tired. really tired. I ramped up a little quickly, I think, with 10 hours on the bike that week as well as 2.5 hours of yoga and swing dance. so I gave myself permission to take a nap instead of a bike ride. it was the correct decision.

week #2 went well, but again, I had one day that I was just completely exhausted. so I gave myself permission to nap instead of ride. I decided that I hadn't failed at my goal by missing 2 days. I was still out there riding and being consistent, and that was the intention of my goal. in those 6 days I was able to ride 10 hours and also danced for 1.5 hours. I was learning how to manage my time to add in the riding and yoga. I was making time for myself!

week #3 and my body was happy (as was my mind). I was sleeping well, the weight-loss continued, and with the exception of one significant bonk, I was having great rides! I started doing some more challenging rides. most of my rides have been solo. I was having fun riding by myself, something I haven't done in years. I was listening to my body and going easy on days I needed recovery and hard on days I wanted challenge. and I was mountain biking a lot. all is good.

week #4 and I planned to ramp up my yoga. I finally found the time of day and styles of yoga that really worked in my life. my goal was to practice 5 days this week. life is good and I'm finding balance. I'm really happy. I'm smiling so much that I'm starting to annoy myself. unfortunately, a silly sleeping injury (seriously) kept me off the bike and out of the yoga studio for 3 days. on Thanksgiving day I got back out on the road for 3 hours in freezing cold. and I'm proud that I was able to maintain my caloric deficit in the face of Thanksgiving dinner. Friday, Saturday, and Sunday included more rides (road and mountain) and my first ever double-header yoga day.

November was a good month. I got on the bike 24 of 30 days. I rode almost 40 hours for a total of more than 400 miles, including 5 mountain bike rides. I practiced yoga 6 times and took 4 dance classes. I feel consistent. and happy. and very mobile. my head is in a really good space. I promised myself at least an hour a day -- just for me -- and I was able to achieve that.

one of the ways I've been able to fit this all into my schedule is to combine my bike + yoga time. no, I'm not stretching on the bike, but rather I'm riding my bicycle to yoga class. I have this silly 5-mile rule -- I don't drive my car if I'm going somewhere that's within 5 miles, so this fits right in with yoga class. I can ride the short way (only about 15 minutes), take class, and then take the long way home, the scenic route. the road less travelled. I've enjoyed riding through the hills and canyons of Hillsborough and Burlingame. I'm rediscovering roads I haven't ridden in years. I'm swearing under my breath at the 15-20% grades that pop up out of nowhere and then applauding myself at the top of those hills. I'm admiring the mansions. I'm noticing the subtle changes of fall: golden and red leaves transitioning from tree to ground. and I'm enjoying every single moment on the bike.

how often do you go out of your way to discover a new road, climb a new hill, or check out a new vista? too often in the past, I found myself "training" and forgetting what it is that I really love about the bike -- the same thing that I loved as a child -- the freedom! I was so concerned with the destination that I missed the journey. so I'll encourage you to give yourself the gift today of freedom. and fun. and cycling. go ahead, take the long way home!

turning wheels for kids 2010

2010-11-30T08:30:00.000-08:00

were you one of those lucky kids who had a bicycle? wait! don't all children have bicycles? nope, and that's a down-right shame. Susan Runsvold thought so, too, so in 2003 she began planning what she hoped would be a project with her own friends -- collecting donations to purchase a few bikes to give to children who might not otherwise have one. in 2005, Turning Wheels for Kids was born.

Turning Wheels for Kids has grown to become a fabulous holiday tradition. with the support of the silicon valley community (individuals and businesses), each year the organization is able to purchase 2,000+ children's bikes. and then 700+ community volunteers (including Velo Girls) come together on one day in December to assemble these bikes. it's a festive, fun-filled day and the end result is that 2,000+ children from all over silicon valley will receive the holiday gift of a bicycle.

join us on Saturday, December 11th, for the annual Turning Wheels for Kids Big Bike Build. Velo Girls will once again have a co-ed team of volunteers for the event and we'd love to have you join us. the Bike Build is held in San Jose from 8:00am until all the bikes are built (usually around noon). you don't need to be a bicycle mechanic to participate and we welcome men + women (and mature youth, too). it's a great holiday tradition.

if you'd like to join the Velo Girls team, just email Lorri@velogirls.com

munday funday -- 29 nov, 2010

2010-11-29T08:30:00.000-08:00

as many times as I've watched this video, it still brings a smile to my lips and tears to my eyes:

bikes-giving

2010-11-25T06:30:00.000-08:00

Happy Thanksgiving, everyone! whether you celebrate this day in a traditional manner with friends + family or in a less traditional way (for me, on the bike), I hope you'll each take some time to reflect on the blessings we have and the opportunities we've been given. since this is technically a bicycle-related blog, I'll share some of my bicycle-related thanks.

I'm thankful that I ride a bicycle. yeah, that pretty much sums up my life, so if you have a short attention span, you can stop reading now.

I'm thankful for all the amazing places throughout the world I've visited while riding my bicycle. I've been fortunate to ride in New Zealand, Australia, and Spain, but even more fortunate to explore every nook + cranny of the amazing state of California, as well as Colorado, Oregon, Washington, New York, Pennsylvania, Rhode Island, and Alaska. there's no better way to really experience the country than on the seat of a bicycle.

I'm thankful for all the really cool people I've met while riding my bicycle. my life has been filled with folks who've shared a few miles or many years with me.

I'm thankful for the personal challenges I've experienced while riding my bicycle. I've ridden up mountains, in the dark, snow, cold, and rain. I've ridden on the dirt and on highways. I've done things I never would have thought possible -- all on a bicycle.

I'm thankful for all the extra yummy + delicious guilt-free calories I've been able to consume while riding my bicycle.

I'm thankful that I've been able to build a career riding my bicycle, and that in doing so, I've enabled lots of other folks to share in the benefits of riding a bicycle.

I'm thankful (and hopeful) that I love a sport that I can continue to participate in long after most folks have resigned themselves to the couch. I plan to be that little old lady you see with the long silver ponytail under her helmet.

yes, I'm thankful for riding a bicycle!

getting there by bike

2010-11-24T08:30:00.001-08:00

I've long been a bike commuter. it began with my desire to get more training time in way back in the winter/spring of 2000. I was training for my first California AIDS Ride and felt that my weekend long rides + weekday spin classes just weren't doing it for me. at the time I was working in San Francisco and living in San Mateo. each way, the commute was about 22 miles. interestingly enough, I found that the total time commitment to commute by bicycle was similar to the total time commitment of commuting by car or taking the train. yeah, car traffic was pretty crazy + unpredictable back in the day.

so I started commuting to work. my decision to do so was pretty impromptu. I decided one Saturday morning to try riding to San Francisco from home, checking out a possible commute route and timing myself. so I bought a set of bike lights, declared myself a bike commuter, and, two days later, I jumped in.

my first commute was a great adventure. I had no plan. I didn't really have the right equipment. I had too much stuff to carry and didn't have a good way to carry it. I had nowhere to park my fancy new road bike. and once I arrived at work, I didn't have anywhere to shower or prepare for the day. I remember walking to the nearest gym (where my employer had a deal for us), proudly stating that I was preparing for the CA AIDS Ride, and expecting them to let me shower for free. the desk clerk felt sorry for me (or maybe I just stunk) and let me shower -- that one time. after that, she informed me, it would be $10/day. when I got back to my desk, I emailed our Team Schwab cycling club list to find out where there was a shower on-site. unfortunately, there was nothing in any of the buildings near me except one secret, private shower that had been built for the CEO of the company. he had moved offices and no one was using it, but my contact suggested I could sneak in + out and no one would notice. and that's what I did for months.

my commute home was equally as adventuresome. less than a mile from my office, I nearly killed myself trying to avoid a muni bus. I ended up with my front wheel in a muni track and took an embarrassing tumble onto Market Street. I got a flat tire 3 miles from home and didn't know how to change it so I rode home on it. but I survived and was ready to try again.

I quickly learned that I couldn't carry so much stuff on the bike. I started emailing files home instead of carrying paper (yes, this was pre-access-at-home days). I left three pairs of shoes at the office (brown, black, and blue pumps -- I was set for every occasion) as well as a warm winter coat. I stored a complete set of toiletries (including towel, wash cloth, blow dryer, and curling iron) at my office. go ahead, laugh about the curling iron, I dare you! and I tried a bunch of different bag systems, finally settling on an oversized lumbar pack from REI to carry just my clothes, wallet, and palm pilot.

as you can see, it took some planning. and preparation. and a few attempts before I had a seamless commute.

I continued to commute for the next year (while I was still working in SF). somedays I would ride to work and take the train home. somedays I would ride both ways. somedays I would add on some extra mileage just for fun!

and while my original goal was to increase my training time, what I learned was that there was a HUGE emotional/mental benefit to bike commuting as well. when I arrived at the office, I had already achieved something great. I was able to check something off my list before work even began. and I found I had more energy and less stress than if I had been sitting in my car, stuck in traffic, for 60-90 minutes.

since that time, I've continued to commute and errand by bike. I actually went car-free for two years -- a big accomplishment living on the peninsula (during a time when CalTrain discontinued weekend service). I transitioned to a cyclocross bike with mounted racks and panniers and eventually to a touring bike. I still have a five-mile rule: if a trip is within five miles, I dont take my car. there were some definite lifestyle changes involved in these decisions, but overall, I'm thrilled with the fact that I choose to live as car-lite as possible.

commuting and erranding by bike is a great way to save money, contribute to our environment, reduce stress, and stay in shape. but it can seem like a daunting lifestyle change. Velo Girls would like to help you learn how to make this change. one of our members, Torea Rodriguez, took my May Bike Month Challenge, and has forever changed her life. on Wednesday, December 1st, she's going to share her experience with you.

join us at Mike's Bikes in Palo Alto for our 2011 Velo Girls membership kick-off, where Torea will be our featured presenter, discussing the ins + outs of transportational cycling -- 6:00pm - 7:30pm.

you'll find details of this and all our rides + events at http://www.velogirls.com/calendar.php

put a little bang in your yin yang

2010-11-23T08:30:00.001-08:00

energy. it's an amazing thing, right? we've got it, we don't have it, we want more of it, we have too much of it.

I have observed that the more energy I expend, the more energy I have. funny, isn't it? when I'm active, riding my bicycle, I feel energized and alive and ready to conquer the world. I'm on a roll and there's no stopping me. when I'm inactive, not riding my bicycle, I feel tired and sluggish and depressed. yeah, there's something to this energy thing.

so, I've returned to practicing yoga. my objective is to balance my physical being -- all the years of high-volume riding coupled with poor posture and bad ergonomics in my office, as well as a couple of serious past injuries. what I didn't expect was to balance my emotional being as well.

in the past, I've practiced Bikram yoga, an intense, athletic form of yoga that's practiced in a heated room. Bikram is Yang.* Bicycle riding is Yang. participating in both has created some interesting imbalances in both my physical and mental self. Bikram is physically challenging for me. there's no half-way for me in Bikram. being a wee bit competitive in nature, I push too hard, I stretch too far, and I end up sore, tired and potentially injured. and then I quit.

my favorite yoga studio, Being Yoga in Burlingame, offers 40+ classes a week. most of these classes are Bikram, but a handful are other styles of yoga. so I've decided to check out some other styles. interestingly enough, these non-Bikram classes are offered in the middle of the day, a time when my energy starts to flag and I find I need some activity to push me through the afternoon.

enter Yin yoga. wow! it's a form of deep yoga with poses that are held for a long time (some of them 10-15 minutes in duration). instead of focusing on our muscles, Yin goes deep into the connective tissue -- ligaments and tendons -- exactly where my broken + abused body really needs some focus. let's see, Yin yoga + Yang cycling = balance. that makes sense to me.

the other interesting concept behind Yin yoga is that it's very meditative. being a wired, ADD, hyper personality, I've never felt comfortable with meditation. yeah, I think a lot on the bike, but mostly my mind is pinging and ponging between a gazillion ideas at the same time. so for me to actually shut off my mind and focus on just one thought, one mantra, for an extended period of time seemed challenging. but I found that it was actually quite easy to be in the moment. and I also found that it helped my mental focus at other times, too.

balance. it's a funny thing. oil + vinegar. sonny + cher. yin + yang. it's all starting to make sense to me now.

*If you want to learn more about Yin + Yang and the theory of contrary but interdependent forces, start here: http://en.wikipedia.org/wiki/Yin_and_yang

munday funday -- 22 nov, 2010

2010-11-22T08:30:00.000-08:00

grant yourself permission

2010-11-19T08:30:00.000-08:00

many years ago, when I first became a cycling coach, one of my clients shared this little nugget of psychological wisdom. she wasn't referring to cycling, but I found it an important lesson for just about anything in life. I immediately stole it and began using it as the preface to my skills clinics. it's simple yet brilliant.

I know you're on the edge of your seat waiting to learn what this piece of advice might be. of course, if you've participated in one of my clinics, you know exactly what I'm about to type.

"grant yourself permission to be a beginner." it's okay to not be perfect at everything you do. it's okay to go through the learning process. it's okay to be right where you are right now. it's okay to fail and try again and learn and improve. it's okay to be a beginner.

whether you're learning to ride a bicycle or race a bicycle, mountain bike, or even ride a unicycle, it's okay to be a beginner.

something happens to us in adulthood that creates a mental challenge for us to learn something new. we've become successful. we have college degrees, jobs, and healthy relationships. we know how to balance a checkbook and do laundry. we can multi-task. we find it difficult to ask for help. and suddenly, it's not okay (at least in our own minds) to not be perfect at something. we put a lot of pressure on ourselves to succeed. and when we don't find immediate success, we're embarrassed and frustrated and (all too often), we give up before we've really given ourselves a chance at success.

I always chuckle when someone says "it's just like riding a bicycle." if that were true, I wouldn't have been able to build a successful business that focuses on teaching adults how to ride and race their bicycles.

although most of us rode a bike as a child, many of us stop riding for a period of time (usually our 20s) while we're living life in other ways: college, career, family, etc. and then, when we decide it's time to ride a bike again, we're faced with seemingly insurmountable challenges. something has changed since childhood. we have fear. we understand pain + mortality. we have a job to go to on Monday. we've forgotten that riding a bike should be fun. we worry about what others will think of us. we feel judged. we've forgotten what our body feels like and how to interact with a bicycle.

so instead, we try to manage the bicycle. we try to fix it and control it and conquer it. and because we don't understand how a bicycle really works and we no longer listen to our body in quite the same way we did as a child, we fail. we crash. we're afraid. and we're frustrated.

I experienced this myself. I rode a bicycle from tricycle to 10-speed Free Spirit through my early 20s. it was my transportation. it was my freedom. I rode to the playground. I rode to school. I rode to my boyfriend's house. I rode to parties. I rode to my job. I rode everywhere. and then.....I stopped riding.

in 1999, after a decade-long hiatus, I decided that it was time to ride a bike again. I had moved to California and everyone here was healthy. they worked out at the gym and they played outside. they rode bikes. and I wanted to ride a bike, too. so I dusted off my 10 year old Specialized Hard Rock mountain bike and started riding. and I failed. I was afraid of everything: cars, getting lost, falling off the side of the road, going downhill. and I was frustrated that I was afraid. and I was frustrated that I had failed. and I was frustrated that I was frustrated. how was it possible that I had ridden a bike for more than 20 years but now I was a complete failure?

but those of you who know me well know that I'm stubborn. I really, really wanted to ride my bike. I was obsessed with riding my bike. I registered to ride in the California AIDS Ride, a 7-day ride of almost 600 miles from San Francisco to Los Angeles. I had nine months to train. it seemed impossible. I would conquer it. and I did. within three months, I had ridden my Hard Rock almost every day. I completed my first century on the Coyote Creek Trail (solo), riding back + forth + back + forth. I eventually conquered my fear of riding on the road and ventured away from the bike trails. and then I started riding with groups. before I knew it, I was commuting in the dark from San Mateo to San Francisco. and then I was leading rides for Team Schwab and for the California AIDS Ride. but I still wasn't a perfect rider and that frustrated me.

when I was given the opportunity to change careers in 2001 by Charles Schwab, I decided that I wanted to share the amazing physical, mental, and personal transformation that I'd undergone by riding a bicycle with others. so I became a coach and a personal trainer and founded Velo Girls, one of the first women's-only cycling organizations in the United States. and then I began the process of deconstructing the physics of riding a bike so I could teach others in a way that was logical and progressive. I wanted to break down those barriers that kept adults from riding, kept them from succeeding, and kept them from having fun. I wanted to help adults understand how to ride with their bicycle (not on their bicycle). I developed a series of skills clinics that I tested out on our very first racing team. those clinics were the foundation of Girls Got Skills, our racing development program, and our four-hour Bike Skills clinics.

and the rest is history.

so, if you're frustrated or afraid or embarrassed, you're not alone. I was there and hundreds of adults with whom I work each year were there, too. it gets better. but the first step in learning is to give yourself permission to be a beginner and be patient with the learning process. if you do, you'll open up a world of possibilities for yourself.

sometimes you just gotta get dirty!

2010-11-18T08:30:00.000-08:00

I remember way back when, in March 2002 when I founded Velo Girls, I said we would never do two things. one of those things was race. the other was mountain bike. neither of those proclamations lasted very long -- I'm smart enough to listen to our members and develop programs to meet their interests. we started racing in the summer of 2002 and added weekly mountain bike rides (called the Dirty Velo Girls) in 2003.

this fall/winter, join Team Velo Girls members on our Mountain Bike Adventure Ride series as we head out to the best of northern California's mountain bike trails every Sunday. these intermediate-level rides are guaranteed to be fun-filled adventures for everyone! all women are welcome.

this week's ride is Saratoga Gap @ 10:00am. RSVP to dirtyvelogirls@velogirls.com. you'll find details on the Dirty Velo Girls Mountain Bike Adventure Rides and all our other rides + events at:

http://www.velogirls.com/calendar.php

Grab your Crayons!

2010-11-17T08:30:00.000-08:00

It's that time of year -- time for the Velo Girls annual Club Jersey Design Contest! So pull out your crayons, watercolors, colored pencils, or your laptop and get those creative juices flowing. Your design could earn a place in Velo Girls history, worn by women throughout northern CA and the world!

Here's the 2010 winner for a little inspiration, designed by Team Velo Girls member Bonnie Osborn (and her partner in crime, Ken).

The deadline to submit your design is December 15th, 2010. You'll find all contest details here:

http://www.velogirls.com/VGjerseydesign2011VOTE.php

2011 Begins Now!

2010-11-16T08:30:00.000-08:00

2011 will be here before you know it! What are your goals for the next cycling season? Are you planning to race road or mountain? Participate in the Cinderella Classic? How about a century or double or the Death Ride? Whatever your goals, the foundation of next season is built now!

Join Coach Lorri Lee Lown and Team Velo Girls on our new series of 2011 Season Prep Rides, beginning this Saturday, November 20th, and continuing through January. These rides are designed to help you build your base endurance for the 2011 season. We'll start with two-hour rides and increase the duration and intensity each week.

Rain or shine, join us at Woodside Town Hall, ready to roll @ 9:00am. Fenders are highly recommended for wet rides. RSVP to coaching@velogirls.com.

Please note, these coached rides are open to current Velo Girls Club, Team, and Lifetime Members only. If you're not a Velo Girls member, you're welcome to participate in one ride but are encouraged to join -- http://www.velogirls.com/membership.php

You'll find details on this and all our rides + events at:

http://www.velogirls.com/calendar.php

Sweeping the Streets for a GREAT Cause

2010-11-02T17:52:00.000-07:00

Velo Girls is thrilled to support the 5th Annual Supermarket Street Sweep, a super-cool event that benefits the San Francisco Food Bank. Check it out, grab your bike, and join in the fun on Saturday, December 4th.

Just Added -- Bike Skills 301 (group riding) -- Oct 24th

2010-09-29T14:30:00.000-07:00

You asked and we listened. Everybody wants to learn how to safely and efficiently ride with a group, whether that's one riding partner or a 50-person peloton. So we added another session of our ever-popular Bike Skills 301 (co-ed pacelines + group riding) clinic to the fall calendar on Sunday, October 24th.

This 4-hour co-ed clinic will teach you the fine art of wheel-sucking. Whether you’re a racer or a recreational rider, group riding skills will help you ride longer, faster, farther, and safer. You’ll learn draft theory and basic pacelines, beginning with partner work and progressing to more complex group riding skills and introductory racing techniques. We highly recommend that you participate in our Bike Skills 101 clinic prior to registering for Bike Skills 301.

Also on the calendar for fall 2010:

Bike Skills 102 (co-ed mountain bike skills) -- October 2nd

Girls Got Skills (2-day women's cycling clinic) -- October 16th + 17th

Bike Skills 101 (co-ed fundamental bike handling skills) -- November 13th

Bike Skills 201 (co-ed climbing + descending skills) -- November 13th

More details about these and all our clinics can be found at http://signmeup.com/68201

Gravity Magazine for Women in Action Sports

2010-08-05T22:49:00.000-07:00

I know all about labors of love. When I founded Velo Girls in 2002, it was because I felt a passion to help women improve their health (physical and mental) through bicycle riding. I was recently interviewed by another "labor of love" -- Gravity Sports for Women. During my interview, the editor told me that Gravity Magazine has been two years in the making. And this week, they've officially launched! You can check out the feature article here:

Gravity Magazine + Velo Girls

And here's a little more from the passionate woman who wants to promote and celebrate the women who "do." Check out her magazine. Follow her on Facebook. And support the women who support the women who do!

******************************************************************************************

Gravity Magazine, Women in Action Sports is new on the scene so we would like to take a minute to tell you what we’re all about. Please kick back, and enjoy:

Gravity Magazine is the female reincarnation of every action sports publication ever made. Well, maybe not in the literal sense, but we dream big.

Our website is custom-built for those athletes who do not merely throw, catch or kick balls. It’s for those who jump off cliffs, scale rocks, shred powder, ride waves and grind pavement. We are compelled–in the face of an ever growing female presence–to shed light on an overshadowed segment of action sports: Women!

Not because boys are less badass than girls, or because “women can do it too,” but because women have been doing it, are doing it, and will continue to do it; they just haven’t received the proper media coverage–until now. Gravity Magazine highlights women in every faction of the extreme sports world: amateurs, professionals, artists, photographers, publishers, instructors, and everyone in between. As a 501(c)(3) nonprofit publication, we are committed to the representation, empowerment and support of women in all action sports through features, videos, photos and more.

To all of the inspiring women who have graciously lent us their time to help fill the pages of our website; and to all of our generous contributors without whom this would surely never have materialized: A big resounding Thank You!!

We genuinely hope you enjoy exploring our online publication. Our company and website will be evolving in the months to come. Keep coming back for updates, events, news and dedicated coverage of extreme females in action sports. If you are a female athlete or a woman involved in the industry, we would LOVE to talk with you! Please feel free to drop us a line for inquiries, comments, suggestions or to GET INVOLVED! On the flip side, we are always looking for writers and content contributors–shoot us an email!

A note from Gravity Magazine, Women in Action Sports Editor in Chief,

Alayne Chappell

Bike Skills -- on the road

2010-07-22T11:00:00.000-07:00

New for 2010, Velo Girls Coaching Services has partnered with organizations in other parts of CA to bring our Bike Skills clinics to YOU!

August 1st -- Chico, CA -- we're offering Bike Skills 101 (Fundamental Bike Handling Skills) in the morning and Bike Skills 201 (Climbing + Descending) in the afternoon. Both of these clinics are co-ed and hosted by the guru of Chico Cycling, Rodney Cox.

August 8th -- Sacramento, CA -- we're offering Bike Skills 101 in the morning and Bike Skills 301 (Pacelines and Group Riding) in the afternoon. Both of these clinics are for women only and hosted by the lovely ladies of Bella Fiore.

Space is limited in all these clinics (and registration is filling quickly). You'll find on-line registration for these and all our clinics here:

https://www.signmeup.com/68201

it's not all about the road bike

2010-07-19T10:00:00.000-07:00

Velo Girls Coaching Services has two upcoming clinics for the dirt crowd, too!

Bike Skills 102 -- Mountain Bike Skills -- Sunday, July 25th

It's time for a little dirty fun! 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. Learn to descend with confidence and skill. After just four hours, we guarantee you'll be a better bike handler and have much more fun on the bike. This clinic is highly recommended for both mountain bikers and cyclocrossers.

Bike Skills 103 -- Cyclocross Skills + Tactics -- Saturday, August 7th

Have you been wondering what's all the buzz about cyclocross? It's a fun but challenging sport that's beginner-friendly and appropriate for the entire family. And best of all, it's happening at a park near you! Join guest coaches Julie + Paul Bates in this four-hour clinic where 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. We'll also share information about bikes & equipment, the local cyclocross racing scene, and how to train for a successful season. We'll finish off the day with a simulated race and de-brief. You'll need a mountain bike or a cyclocross bike for this clinic.

Details and registration for these and all our clinics can be found at https://www.signmeup.com/68201

Carolyn's CCCX Season Wrap-up

2010-07-08T10:00:00.000-07:00

photo by www.liveplayride.com

Hello Velo Girls,

The last race of the CCCX XC series was June 27th and the pressure was on - I had to take first place in the final race of the series to place first in the overall points for my category. My opponent had been injured and not feeling well and I have been feeling strong so I though my chances were good...it was not going to be easy but I at least had a shot at winning.

Well - it just wasn't my day! No excuses - I just didn't have it in the legs to put out a hard effort for 4 laps around the thrilling sandy Fort Ord course. I held a close gap for the first and second laps and made up some time on the third lap but for the 4th and final lap my tank was empty and my legs were screaming for relief!

I had amazing friends and Velo Girls teammates there cheering (who put on a strong showing in the beginners race I might add!) but I didn't have any top-end speed or uphill power and just couldn't keep up.

This time around, in my second year of racing CCCX I learned the following:

1) Don't let the lead pack get out of your sights - it is easier to chase someone down when you can see them!

2) Keep pedaling no matter what (Thanks Lorri for this one!)

3) Always push a bigger gear (Thanks Aaron for this one!)

4) Hard training up to Sea Otter and less-than-organized training after Sea Otter does not a CCCX champion make - darn it!

5) Don't underestimate the importance of keeping a clean and well lubed bike

6) It's not a matter of if you will get Poison Oak at Fort Ord - it is only a matter of when!

I am pleased with my progress overall and making the jump from beginner to sport this year was one I made with some big-time fears. I'm pleased with my performance overall in the series and will be back next year chasing the elusive winners jersey. I am also proud to report that my husband Aaron took second overall in the beginning mens division in his first year of mountain bike racing!

I am transitioning my training now for a 100 mile mountain bike race in Lake Tahoe this September - no race reports from me for a while but I look forward to reading more road race reports from you skinny-tire crew soon!

Your itchy teammate (thanks to the poison oak!),

~Carolyn

how to do the Death Ride without really dying

2010-07-07T10:00:00.000-07:00

After coaching last week's Velo Girls Alpine Altitude Adventure camp, I wanted to share my top tips for Death Ride success. I've participated in the Death Ride three times (2010 will be my 4th). There are lots of ways to approach an event like this. Here are my best suggestions:

#1 -- Have a Plan. If you don't have a plan, you're less likely to keep on schedule, make the time cuts, and keep going when the day gets challenging. In your plan, include details like your time goals (print these out and put them on your bar, stem, or top tube), nutrition (what to eat + drink and when), and clothing.

#2 -- Stick to your Plan. Don't get lost in the moment. Revisit your plan during the day as needed.

#3 -- Have a Partner. In my experience with the Death Ride, I've found having a partner encourages accountability. Discuss with your partner in advance if you'll ride together the whole day. If not, when/where will you re-group. Discuss your challenges and how you will support each other during the day.

#4 -- Pace Yourself. Ride at YOUR pace -- a pace that is sustainable for the entire day. Don't get caught up in the excitement of the early morning hours and try to keep up with the hammer-heads. Remember, some riders will be much faster. Some riders aren't planning to complete all five passes. If you start out too hard, too soon, you're likely to suffer later in the day.

#5 -- Go Easy on the Easy Parts. Yes, that's what I said. Resist the temptation to hammer on the lower grades and the flats. Allow yourself to recover on the easy terrain and conserve your energy for the hard terrain (when you really need it).

#6 -- Remember to Breathe! Altitude affects individuals in different ways. In general, you will feel the effects at higher intensities. Try to prepare mentally for the negative effects of altitude (shallow breathing, rapid heart rate, headache, and nausea). Don't linger at the top of the climbs, but rather at the bottom. And don't panic when you suffer the effects of altitude -- remember that when you descend many of these negative effects will disappear or lessen.

#7 -- Freshen up for Five! As you pass through Markleeville, take a quick break to change clothes (a clean chamois will make you very happy), grab an icy cold drink from your cooler and your favorite treat, and an Action Wipe. We leave all of this in our car on the route so we can make a quick stop to refresh before the final climb.

#8 -- Don't Try Anything New. The day of the Death Ride is not the day to experiment with your nutrition, hydration, clothing, or equipment.

#9 -- Expect the Unexpected. For many riders, this is the most epic and challenging day they will have spent in the saddle. Over the course of 10 hours, anything can happen. Try to be flexible and roll with it.

#10 -- Don't Forget your Lotions + Potions. At 5:00am you're probably not thinking about sunscreen and lubrication. Here's your reminder. Apply early and apply often. I'm a big fan of Betwixt + Zealios and will be taking extra little sample-size packets with me on the ride.

#11 -- Celebrate your Victories! Participating in the Death Ride is a great accomplishment. There will be times when you feel overwhelmed and unhappy. Remember to smile. If someone says "good job," even if you feel awful, just smile and say thank you. Ring a bell or holler at the top of your climbs. Appreciate the great feat you've accomplished.

#12 -- Be in the Moment. Stay focused and aware, especially when descending. Although the roads are closed to cars (on Monitor and Ebbetts), there are 3,000 bicycles on the road. Be aware of others and your interactions with them. Ride safely, don't take undue risks, and have fun!

#13 -- Honor Mother Nature. It's true, you'll experience lots of different weather on an event like the Death Ride: cold morning temperatures, blazing sun and heat, and (most years) rain, hail, thunder, lightening, and chilling temps in the afternoon. Even if it's 90 degrees mid-day, it's likely to be cold + wet later in the afternoon. Don't ditch your layers before climbing Carson (you might very well need them).

Velo Girls Coaching Services announces additional 2010 clinic dates

2010-06-24T10:00:00.000-07:00

Due to popular demand, we've added a bunch of dates to our 2010 coaching calendar:

Bike Skills 101 -- Fundamental Bike Handling Skills sponsored by BicycleLawyer.com -- Jul 17, Sep 18, Nov 13

This 4-hour clinic is the foundation of everything else you’ll learn on the bike. This is the clinic where we teach the old dogs new tricks and the newbies the fundamentals. You’ll learn about balance and weight distribution and how that affects your ability to ride your bike safely and confidently. 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. After just four hours, we guarantee you’ll be a better bike handler and have much more fun on the bike.

Bike Skills 102 -- Fundamental Mountain Bike Skills -- Jul 25, Oct 2

It's time for a little dirty fun! 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. Learn to descend with confidence and skill. After just four hours, we guarantee you’ll be a better bike handler and have much more fun on the bike.

Bike Skills 103 -- Cyclocross Skills + Tactics -- Aug 8

Have you been wondering what's all the buzz about cyclocross? It's a fun but challenging sport that's beginner-friendly and appropriate for the entire family. And best of all, it's happening at a park near you! 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. We'll also share information about bikes & equipment, the local cyclocross racing scene, and how to train for a successful season. We’ll finish off the day with a simulated race and de-brief. You'll need a mountain bike or a cyclocross bike for this clinic.

Bike Skills 201 -- Climbing + Descending Skills -- Jul 18, Sep 18, Nov 13

What goes up must come down, right? In this 4-hour clinic, we’ll teach you how to climb like a pro – seated climbs, standing climbs, short climbs, steep climbs, extended climbs. And then, we’ll teach you how to come back down again, focusing on a fast straight descent, and then a technical switchbacky descent. Pre-requisite: Bike Skills 101 or equivalent experience.

Girls Got Skills sponsored by Jan Medina Real Estate -- Oct 16 + 17

This is our corner-stone clinic, and includes 16 hours of “you” time in the company of other cycling women. This clinic is a must-do for recreational cyclists and racers alike! We cover individual bike handling skills, group riding skills, climbing and descending, and training principles (including a time trial to determine heart rate training zones). You’ll walk away from this weekend with a renewed love for the bike and the cycling community! Please note, this is not a beginner-level clinic. You should feel comfortable with your equipment and be able to ride at least 4 hours/day to participate.

Six Weeks to a Century

2010-06-22T09:00:00.000-07:00

Join Team Velo Girls members in preparing for your late-summer events! This series is designed to increase distance and climbing weekly, while riding some of the best routes the bay area has to offer.

July 3rd (Saturday) Tiburon Loop from San Francisco -- 38 miles with 2,200' of climbing

July 11th (Sunday) Portola Loop from Burlingame -- 50 miles with 3,200' of climbing

July 18th (Sunday) Calavares Loop from Fremont -- 60 miles with 5,600' of climbing

July 25th (Sunday) South Bay ride TBA

August 1st (Sunday) Los Gatos Loop from Canada/92 -- 75 miles with rolling hills

August 8th (Sunday) Point Reyes from San Francisco -- 80 miles with 6,000' of climbing

Details for the series and all our Velo Girls rides, clinics, and events can be found at http://www.velogirls.com/calendar.php

Contact century@velogirls.com to RSVP for the Six Weeks to a Century series rides.

ladies, start your engines - NOW!

2010-06-21T17:30:00.000-07:00

happy summer! by this point, you've probably had several solid months on the bike, completed a century or two, and are thinking "what's next?" don't let another year pass you by wishing you'd learned to road race.

Velo Girls has just the program for you if you've tossed around the idea of racing -- the Tri-Flow Women's Development Racing Program. in this award-winning, innovative, learn-to-race program, you'll work with a small team of other women just like you -- women who are ready to challenge themselves to try something new. you'll meet with the team twice a week -- once for high-intensity training and once for endurance and skills training. you'll learn everything you need to know to successfully complete your first road race -- and hopefully continue racing during the summer months. and you'll be supported with expert coaching, a team kit (jersey + shorts), a training plan, and email support.

I'm especially excited about an addition to the program for this summer! Kristin Keim, JFKU Doctorate candidate in Clinical Psychology/Sport Psychology Graduate, will be interning with Velo Girls. the mental part of the sport can be equally as challenging as the physical aspect, and Kristin will help you conquer your demons and perform at your best mentally.

so what are you waiting for? email coaching@velogirls.com for more information. or click on over to https://www.signmeup.com/68201 and register now! consider this your personal invitation to challenge yourself in ways you never thought possible!

the 2010 Bariani Road Race Tri-Flow group

falling off the bike

2010-05-26T12:00:00.000-07:00

There was a recent thread on the Velo Girls email group that prompted this post. In that thread, a rider commented that a specific local century ride was dangerous because the roads were in poor condition and that these roads caused at least three crashes during the event. With no disrespect to the original poster, I feel obliged to share some thoughts about these assertions.

Roads do not cause crashes. Unskilled riders cause crashes.

I've had the opportunity to ride and race my bike all over the world. I've ridden my road bike on baby-butt smooth pavement, on cracked and pot-holed farm roads, and on dirt roads (including an epic 1/2 mile dirt climb on Happy Canyon just this past weekend). You can ride your road bike on sand, gravel, grass, and ice. If you limit yourself to riding on perfect pavement, you might as well just ride loops in a business park (there are plenty of them in northern CA). Some of my most memorable rides are those that took place on less than perfect roads -- these are the challenges we remember long after the ride is over.

When I first began riding a bike again as an adult, I was scared of everything. Instead of riding intuitively, I tried to manage every obstacle and bump on the road. I tried to control the bike instead of working with the physics of the bike to allow it to do what it's supposed to do. I was nervous and I didn't understand how my bike worked. And somehow, I never crashed (although I probably should have given the way I rode).

So, how do riders not crash when riding on variable terrain?

#1 -- always look where you want to go. this means looking at the horizon view and using your peripheral vision to see what's directly around you. by looking ahead, you have time to change course or respond to any obstacles on the road ahead of you. there is almost never a reason for you to look down at your bike or to look down at the road directly in front of your wheel.

#2 -- learn to evaluate what is an obstacle and what is an inconvenience. your bike, at speed, will roll over just about anything you might encounter on the road. while a bump, rock or hole might be inconvenient, most of the time it won't cause you to crash. true obstacles would be tracks or cracks that are running parallel to your line of travel or deep holes that are bigger than your front wheel (and even then you might be able to roll it).

#3 -- maintain the appropriate speed for the riding conditions. momentum is your friend. speed is what keeps the bike upright. it's basic physics. if you reduce your speed too much, it will be more difficult to roll through those bumps and holes.

#4 -- steer your bike with your hips, core, and mind, not your hands and handlebar. do not use your bar to try to steer around an obstacle. the bicycle is a rear-driven vehicle. you steer the bike from the saddle, using your hips and your core. subtle changes in direction (ie riding around an obstacle) require a subtle motion. I tell riders that you can just "think" about making a directional change and it will happen. directional changes are initiated with your body -- your hands (and bar) will follow. we only steer with the bar at very low speeds.

#5 -- learn to modulate your speed without using your brakes. brakes are designed to stop the bike. braking disrupts the physics of propulsion. so practice using other methods to modulate your speed: stop pedaling, put less torque/pressure on the pedals (aka soft pedaling), sit up a bit to create more drag. these are all very effective methods of slowing yourself down and don't use the brakes.

#6 -- if you do need to brake, focus on smooth, steady brake pressure. do not brake during a turn, in gravel or loose pavement, or directly on an obstacle. if you need to to reduce your speed quickly over a short distance, learn proper emergency stopping techniques.

#7 -- stay alert but relaxed. maintain your focus, but keep your upper body relaxed and soft. your arms and legs serve as shock absorbers on the bike -- they're your suspension. drop your shoulders, bend your elbows, and keep a firm but relaxed grip on the bar.

I've spent the better part of the past decade studying the bike, how it works, how the rider interacts with it, and developing methods to teach riders all of this. If you haven't participated in one of our skills clinics, I highly recommend the experience. Past participants will tell you that our clinics have literally changed their lives and made riding a safer, more enjoyable experience. Riding a bike doesn't have to be hard. It doesn't have to be a painful experience (physically or mentally). Whether you've been riding for 2 months or 20 years, I can guarantee you'll learn specific skills that will make you a better rider -- and help prevent you from falling off the bike.

Details on all our clinics here: https://www.signmeup.com/68201

how can we be there if we aren't going anywhere?

2010-05-18T10:30:00.000-07:00

Velo Girls, Michelle Goldberg and Patty Namba, participated in a unique fundraising ride. Michelle shares her experience:

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A little background on 100 MILES OF NOWHERE..... Three years ago, Elden Nelson of FatCyclist.com fame, decided to ride 100 miles in honor of his wife Susan's battle with metastatic breast cancer. He wanted it to be a ride with no destination, just to ride for the sake of riding, and rode it on his rollers.

Last year, he had the ride again but opened it up for people to join him. The only requirement was that you ride nowhere, again, just for the sake of riding and supporting folks fighting cancer around the world. There was an entry fee, but all "sponsors" gave 100% of the entry to the Lance Armstrong Foundation. A special call out to Twin Six, as they have been a HUGE supporter of FatCyclist.com and Susan's battle that eventually took her life, working with Fatty to donate hundreds of thousands of dollars to LAF!!!

I had registered last year, but wasn't able to do the ride on the arranged date due to having the nasty Flu. This year, Fatty has the ride again -- version 3. He loosened the requirements a bit - you still had to ride nowhere, but you could do as much or as little as you wanted to ride and you could do it on any day. I told my friend Patty about the ride and she, being as insane as I am, thought it would be a great experience. We had decided that if we couldn't each do 100 miles, we would at least do 100 miles as a team... hence Team PaMi was born.

Team PaMi started out with a warm up on the Los Gatos Creek Trail for the first 10 miles. As the trail got very crowded, we moved our adventures to the city streets of Willow Glen. After riding several streets to design a loop, we settled in on a 1.1 mile course with a minimum of stop signs and car traffic. Around and around we went... and went.... and went.

Mile 25 brought us to our first break as it was time for lunch.

Mile 35 brought us to our second break and tent setup for LiveSTRONG. Our roadie, Heather, got us set up with rocking tunes and a TV showing Lance racing in the 2005 Tour de France. We had lots of LAF/LiveSTRONG brochures available and even Guidebooks in case anyone wanted/needed one. We had some visitors, but it was generally pretty quiet for Heather, who manned the tent while we rode.

We kept riding, and riding, and riding, around and around and around, with a few visits to the Creek Trail to break it up a bit. Neighbors were starting to wonder. One neighbor, sitting on her porch, eventually fell asleep watching us go around and around and around.

At one point, I asked Patty if we were there yet. Her response was "How can we be there if we aren't going anywhere?" So very true that was.

As the afternoon winds started picking up and temperatures started dropping in anticipation of the rainstorm expected on Sunday, Team Pami had already accomplished our goal - to ride 100 miles as a team. We rode a total of 115 miles in all - Patty finished up with 60 miles, yours truly with 55 miles. Of those miles, we did about 18 on the Creek Trail. That meant about 37 times around the hood. Patty said she'd never ridden that many miles never shifting her gears. I shifted a bit on the Creek Trail to mix it up a bit.

The day was almost like a time-lapsed series of photographs. Every few minutes we saw changes in the houses we passed, cars parked on the street, people walking their dogs. Quite the experience!

Fight Like Susan!

Michelle

my Bike Month challenge

2010-05-01T12:48:00.000-07:00

May is Bike Month. Actually, every month is bike month in my opinion, but May is the month in which we try to raise awareness of just how awesome the bicycle is for transportation, recreation, and life in general. The highlight of bike month for many folks is Bike to Work Day (BTWD), held in the bay area on Thursday, May 13th.

I've been riding a bike since 1999. Since that time, I commuted to/from work in the financial district of San Francisco (23 miles each way), commuted to school in Los Altos (22 miles each way), and commuted to my job at a bike shop (3 miles each way). I also lived car-free for two years from 2001 - 2003. I've worked at home full-time since 2006 and each year on BTWD I feel just a little left out that I can't bike to the office (unless I really wanted to ride from my bedroom to my home office).

As I've been thinking about my role in the cycling community in relationship to BTWD, I realized that my goal is to encourage other women to consider bicycling as a viable, safe, efficient, and fun means of transportation. So, I've given myself the challenge this month -- go car-free for the entire month of May! There will definitely be challenges (like travelling to races or clinics). And I'll do my best not to avoid trips because I'm not going to drive there (something I found I did while I was living car-free).

I've had a "five mile" rule for as long as I can remember. If a trip is five miles or less, I don't take my car unless absolutely necessary (carrying large loads, car wash, oil change, etc). I'm pretty good about it, but lately I've found myself rationalizing use of the car by bundling my errands or having a tight schedule.

So, for the month of May:

I plan to log my daily transportation activity to share with others.

I also plan to share bike commuting tips + tricks via my blog and the Velo Girls yahoogroup.

I also challenge Velo Girls members (and others) to join our team (aptly named "Velo Girls") in the Bay Area Bicycle Coalition's Team Bike Challenge. Go ahead, sign up, and challenge yourself to ride instead of driving. You can do it! It may take a little more planning and a little more time, but you'll contribute to a greener environment, save money, and earn a great sense of accomplishment.

Melissa -- a solo warrior

2010-04-30T09:30:00.000-07:00

Team Velo Girls member, Melissa Hick, shares her experience at her very first criterium:

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Wente Vineyards Classic Criterium: April 25, 2010

Photo by www.LivePlayRide.com

So here goes. My first race report for my first-ever crit! Angela and I went to Livermore on Sunday and raced the Wente Criterium. We arrived at about 11:30 a.m. that morning for our 12:50 p.m. start time ready to go. We were both nervous/excited for the race, but I think my nerves rubbed off on Angela a bit. I was literally twitching with anticipation the whole way there.

I set up my trainer in the shade and got a decent warm-up as I watched the Master's 45+/55+ and Junior races. Our race started at 1 p.m. (a few minutes behind because of a bad crash during the master's race) with a full field of
Cat 4 racers.

Next thing I know, we're off! I clipped in without any issues (thank goodness) and headed for the first sweeper turn with the pack straight for the bots dots. Good thing I went to the Early Bird clinics because I knew I could roll right over those bots dots and not get squirrelly.

Even though Angela and I didn't have the best position at the line at the start, we worked our way up to the pack. The pace was quick from the get-go and I just kept telling myself to stay on a wheel and reserve my energy! The pack set up for the next tight, right turn, and then we were on a long straightaway. We were flying and I was having a blast! I stayed with the pack for about 3 laps and even though the mentor riding with us during the race kept encouraging me to stay on the wheel in front of me, eventually I popped off the back.

When I came around for the fourth lap, I was a "solo warrior" as the announcer called it. I kept going, paying attention to how I should set up for each turn and powering through the windy straightaways. I was out there by myself for a bit and each time I came through the start/finish line, the announcer and the crowd cheered me on. That really helped me keep going even though my legs were not happy.

I got lapped by the pack a couple times, and with 3 laps to go I saw Angela and a Tibco II rider behind me so I jumped on a wheel and hung on for dear life. We worked together for the rest of the race, but when we came around for the bell lap, the officials were flagging us because there had just been a crash. We moved around the girl laying on the pavement, worried about what had happened (still not sure exactly). We finished up our last lap with a "photo finish" - me on Angela's wheel crossing the line.

All in all, it great fun and I can't wait to do it again. Thanks to all my amazing teammates who wished me good luck/congrats. Who's ready for round two in Livermore for the PG&E crit?!

"my life has forever been changed!"

2010-04-23T11:30:00.000-07:00

Team Velo Girls member, Kerri, shares her life-changing experience at the BOGGS V 8 hour mountain bike race on April 3rd:

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The quick short summary of Boggs is that we camped, we froze, we got snowed on, we rode some awesome single track, we cheered each other on, we finished strong!

Six of us went up to Boggs Mountain State forest near Cobb, California. I bet you don’t know where Cobb, Ca is now do you? It is about 3 hours from here, north of Calistoga. 2 teams of two, Carolyn and Gnat along with Cristina and Amy conquered the the course in a relay fashion. Lorri and I attempted the 8hr solo event.

There were many racers on the course at all times making it intimidating for me. The race started off as a mass start (600 registrations sold but many of those are teams therefore not all out on the course at once). The race was a circuit of approximately 9 mile laps. Our Velo Girls teams alternated doing one lap at a time. The challenge of this was that in between laps it was easy to get quite cold, the starting temperature of the day was 29 degrees. The saddles on our bikes were frosted over and my camelback tubing was frozen. I enjoyed heating up water to thaw my camelback before the race, I knew at this time it was going to be a fun race.

My goal was to complete 5 laps of the course and I plugged away one lap at a time. The first 3 laps were challenging for me as I felt that I was being pushed off the course for being too slow. On two occasions people tried to pass me during inopportune times therefore bumping us both off our bikes (one a tight switch back, the other in a rocky narrow turn). It really frustrated me. Also during the first lap as I approached a turn on a newly added section to the course (therefore I had not pre-rode it) there was a guy heckling at me yelling “let off the brakes girl, the bike’s meant to go forward, etc.” He had a group of 20 plus people roaring in laughter at me. I was literally humiliated. I was even shaking in the knees despite the fact I knew I shouldn’t let any idiot get under my skin.

I was left feeling frustrated, like I didn’t belong out there and ultimately feeling like “what am I doing, I just love to ride my bike, this isn’t what I signed up for.” As I approached the end of lap 3 I had settled in and decided to forget the race. I am not a quitter and I will finish my goal of 5 laps. I am going to forget about the other people out here and enjoy my “leisurely Saturday ride.” I then approached lap 4 and 5 in a relaxed approach, pulled over to let people pass so I could save my sanity.

During lap 5 I was encouraged by my self talk of “yep, last time I’ll see this on my bike” as I went through each section of the course. At a moment I was deep in on the course, all by myself, snow started to fall on me and I LAUGHED and SMILED to myself. Character building. I really had a blast at this time, my skills improved throughout the day, I was feeling very comfortable on my bike and simply amazed at how my skills were coming along. I really settled into riding the fast swoopy sections of the course, loving the feel of my bike. I rode every section of the course and for the girls who raced, they will attest that there were some tricky sections.

At last I approached the final fire road climb out, the race was over from here... I did it... 5 laps.

As I wheeled into the finish line I was greeted by the cheering of my teammates, Gnat, Carolyn, Cristina and Amy but wait what was Lorri doing, motioning me to keep going and yelling “you’re in 2nd place, you can’t stop now, you gotta do one more lap.” Umm, what??? But... I was done... my whole mental game was to be done now?! But wait, 2nd place... really... I’m not gonna give that up without a fight. So Lorri nicely opened a cadbury easter egg for me, shoved it in my mouth... and away I went... for lap #6... with a smile still on my face.

Once again, just me and my bike, and the official “last lap.” My legs were starting to feel tired but I didn’t care, I was newly energized. During this lap people started talking a lot, the men were asking “are you doing this solo? Wow, 6th lap, this only lap 3 for me.” Another woman, after descending behind me on a fast technical section, complimented me on my bike handling skills. Several encouraging conversations occurred on this lap, what a change from the start. Counting down the miles, for certain this time, I crossed the finish line.

8 1/2 hours on my bike, ~50 miles, 8000ft of climbing and still in 2nd place! I was greeted by my WONDERFUL teammates cheering me on and it felt so amazing! I can’t say enough how much I appreciate our team, what a great group of friends!!

The mental game of this race was absolutely crazy to me, I went from feeling discouraged, humiliated and frustrated to feeling proud and excited and that YES I did belong on that course! I had 8 hours of bonding with me and my bike and I really think I am a better rider because of it.

Mountain biking has been a very empowering thing for me! Since moving to California I must say the find for me has been discovering the dirt, my life has forever been changed!

Kerri

a year in the making

2010-04-20T12:00:00.000-07:00

Team Velo Girls member, Carolyn Thompson, shares her experience racing mountain bike cross country at Sea Otter Classic for the first time.

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Well the day of reckoning came and went for me on Sunday April 18th - the location? Sea Otter Classic of course!

Since last spring when I decided I would try my hand at Sea Otter for the first time in 2010, I've been thinking about (and stressing about if the truth be told!) doing well at Sea Otter. In January I got serious and put together a training plan with 14 weeks of focused training leading to a peak for this race. I slogged through hours on the trainer while it was pouring outside and dark before the end of my work day and muddy slippy rides on the weekends. I set my goal as top 10 in my age group knowing that was a stretch goal but a realistic one I hoped to achieve with dedicated training and focus!

I got lots of advice from past racers and our very own Lorri Lee Lown - all of which was playing over in my head as I lined up on the front starting line! This years course started the racers on the race track between turns 4 and 5. Quick de-tour: Can I just say as an avid motorcycle race fan and frequent spectator at motorcycle races at Laguna that I was out-of-my-mind excited to be racing on "the" race track at Laguna!! For part of our warm up we spun up, and then jammed down the infamous Cork Screw turn and I was bubbling over with excitement the entire time! Ok end detour back to RACING! With teammates Kerri Stevenson off in the heat ahead of me a Mariska Vodegel in the group behind, I held my own on the front line at the starting grid. 30 seconds ladies...and we are off!

As if she was shot out of a cannon, the skinny fully kit'ed rider from Specialized I noticed as serious competition before was out in front and in the blink of an eye she was rounding turn 4 headed for the Andretti Hairpin (Turns 2)! I got on the back of a train of 4 or 5 girls but they were taking their time and I wanted to get a jump and put some space between me and others before we got off the track and onto the trails. My legs were feeling good, heart rate a little higher than I'd like but this is racing, so I click up a few gears and pull past all of them, enjoying the pristine tarmac on the race track as I headed, IN SECOND PLACE!!, around turn 11, up turns 10 and 9 before jumping off the track onto the rutted sand run-off section that puts us out on the trails.

The fire road climb bring a passer or two from the group chasing but I bring them both back using momentum from the downhill sections to pull me up the short climbs. The fire road had a well beaten line in it that was free of the scary loose gravel that was there during both of my pre-rides so I was able to push it faster there than I expected - it didn't hurt that I was catching girls from the group in front of my giving me a few rabbits to catch up to. Two girls from my group pass me and this time the pass sticks and I push to keep with them on the final fire road climb before we get to the first section of beloved single track.

We hit the single track and I'm in 4th place now and know I'm fast in that section of the course, I push up a gear and crank and quickly bring them into sight. Someone from the group before us is slowing the train down in front of me which only helps pull them closer in and just like that I'm hooked back up to the train of ladies fighting for top 5! We cross the road and start the single track climb up to the infamous "Beach". I keep in contact with the girls ahead and make a few passes to get past those holding us up. A number of folks kindly pull over when they hear the train of ladies huffing and puffing up the hill and I holler out "one more back" so they keep the spot open for me as well - they gladly do! Climb over and we hit the roller fire road up to the "Beach". I make a pass, putting me in 3rd or 4th but she doesn't give up easily and keeps right with me.

And now the "Beach"...condition s were perfect and I should have been able to stay on but I lost it part of the way down and had to drop a foot - Drat!! I get passed by one, two, three girls...grrrrr! Not happy! I flail with one foot out and one more passes me and I realize I've got to run this baby - so I'm off and running. Finally out of the sand I remount and jam but the damage is done and the girls are out of sight. With my delusions of fame, fortune and top 5 smashed I push on knowing I can still meet my goal of top 10 but can't slack off. The single track uphill after the beach is a non-stop route of short, steep uphill kicks without much relief in between and my hard effort at the start is showing because my legs are not cooperating and I struggle to get up the hardest stuff. Finally at the top I gear up and descend the fire road and then regular road before using all my momentum to propel me up onto the next fire road at about the 45min
mark - time to GU!! Yummy Mint Chocolate!

I climb the short fire road leading to the final single track of the course, pushing through the single track I reach to top very pleased with my single track skills for the day. Then I see it...the trail that has been giving me heart burn since my first pre-ride...3 deep rutted out sections back-to back that I had yet to ride all the way through. My fearless riding partner and husband Aaron had shown me the right line, pumped me up that I could do it but it was up to me to make it happen! I couldn't afford to get off and walk for fear of who was behind me so on I went. Section 1 & 2 = not so bad! Ahead of me looms the third and hardest section - I know the race line is on the far right and that it is initially blocked from view by a shrub so trusting Aaron's advice, and ignoring the 2 boys walking it on the left!, I push on to the right, hollering out to the walkers below that I was riding and on the right. And like that it was over - I had lived,
was not horribly mangled and had actually made it down! Yippee!

With my daemons conquered, hoping I was still top ten I pushed on the final fire road climb up Skyline. My legs were screaming so I did what I could to survive the climb, passing others and getting passed some of the time. With relief in sight and cheers coming from all around I took the hard left down the final trail to the track. I made it through, almost...had to drop a foot due to bad gear choice on a short uphill...and was back onto the sacred ground of the race track with my wheels pointed downhill finally! I put on all the gear I had, channeled Nicky Hayden's MotoGP cornering skills and mashed down turn 6, whipped around turn 5 and finished pushing all out!

I did meet my goal of top ten - 9th out of 21 for my category, but I'd be lying if I didn't was I was disappointed to not be in the top 5! In the end I know that I left everything out there on the race course and am pleased with where my training put me in the end. I have more improvements to make and better race form to achieve throughout the year but this Velo Girl is proud to be in the top 10 racing against some really top notch competition and to have my first Sea Otter race under my belt!

Thanks for reading!
~Carolyn

Amy's Goals -- met at Bariani!

2010-03-25T09:00:00.000-07:00

Team Velo Girls member, Amy, recently participated in the six-week Tri-Flow Women's Development Racing Program. Here's her report from her first race:

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First things first: Happy Birthday to my sweet Delaney! 7 years old; I can't believe it!

Bariani Road Race (as in Bariani Olive Oil):

I was nervous the whole 2 hour trip to the race. To be more accurate, I've been nervous for the last 2 weeks, feeling the passing of time acutely. I keep thinking about this crazy bike year: Last year at this time, I was a committed recreational rider (newly picked by Trek to do this blog!), and thinking that anyone who raced was either super-fit or just plain crazy. And there I was a year later, on Saturday, in the car on my way to my first race...nerves and anxiety on full blast. On Friday we had hosted a birthday party for my daughter and ten of her friends, then my two-year-old appeared to have the stomach flu. Not the most relaxing or focused way to spend the day (and night) before my first race, but perhaps it took my mind off of my worries. Saturday morning, I finished prepping my gear, and Declan looked well enough to leave with the grandmas (who had both flown in to celebrate Delaney's birthday) which meant Chris could come with me (hooray!). In the car, despite the deliberate non-cycling conversation, I kept focusing on one aspect of the race: would I be able to clip in to my pedals and at least leave the start line with the pack?

Read the rest of Amy's race report along with her photos here:

Amy's Blog on Trek Women Who Ride

Registration for the next six-week Tri-Flow Women's Development Racing Program is now open. As an added bonus, we'll be working with Kristin Keim, professional bike racer and Sports Psychology PhD candidate. The program is limited to 10 women and you can register here: https://www.signmeup.com/68201

Sand and Climbs and Sandy Climbs

2010-03-24T14:15:00.000-07:00

Here's a race report from Team Velo Girls member, Cristina, from the CCCX race on March 14th. Medals are cool and so is Cristina!

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Hey Y'all, here's my race report from our most recent Mountain Bike race, last Sunday.

How did I spend MY first morning of Daylight Savings? On my bike, of course!

Crystal clear skies, fresh seaside air, frogs croaking in the ponds, and the buzz of neighboring Laguna Seca. That's what racing at Ft. Ord is all about. Oh yeah, and sand... and climbs... and sandy climbs.

We had two racers in the Beginner Women's group of 4 ~ Edith and myself, while Carolyn rocked it in the Sport category. This race was a little longer than the previous race @ 17 miles. The 3 lap course consisted of many mean dirty climbs, swoopy hard rutted downhills, fast ice plant infested meadows and a couple sneaky sections to keep us on our wheels.

After my previous experience racing at Ft. Ord, where I took it easy and just cruised the whole time, finishing with the desire to do another couple laps, I thought I should actually "try racing" this time. So my first lap was fast, but tough. I powered up all the climbs (no cylcocross style run-a-bike for me!), bombed some jarring downhill, and cranked my way along the flat sections. I finished the first lap feeling tired, but pretty good. Lap 2 caused me to question why I didn't fuel better before the race. Pedaling on, I tried to hydrate myself better and slowed my pace a bit... remembering at each death-climb that I had to do this one more time. Lap 3 came with a crash: zero energy and total body ache. I wanted to quit. I stopped, listened to the frogs, gazed at the trees, and made mental notes about proper fuel and hydration for next time... duh.

We all finished our races, Edith and Carolyn both knocked out 3rd places in their categories ~ with some super fit and challenging ladies racing against them. I did finish, took 4th out of 4, and actually got a medal.... my first ever medal for anything athletic. Thank you, CCCX, see you next time... and next time I promise to be more prepared.

-Cristina.

spring is in the air!

2010-03-16T09:00:00.000-07:00

and that means it's time to bring back our weekday evening rides! Velo Girls will once again be partying in the PM on both the asphalt and the dirt:

Dirty Velo Girls dirt ride: starting Thursday, March 18th!

It's time to get down + dirty with the Velo Girls. Join us on this all-levels, beginner-friendly dirt ride at Arastradero Open Space Preserve in Palo Alto. Mountain bikes + cyclocross bikes are welcome. Post-ride, we'll head over to the Alpine Inn for recovery food, beverages, and girl-talk! RSVP to dirtyvelogirls@velogirls.com

Midweek Madness road ride: starting Wednesday, March 31st!

Join us on this fast-paced Velo Girls tradition (since 2002). This ride focuses on group riding skills and high-intensity training. Rolling from Woodside Town Hall promptly @ 6:00pm. RSVP to coaching@velogirls.com

two doses of dirt this weekend for Team Velo Girls

2010-02-22T10:25:00.000-08:00

Hello Velo Girls!

I just want to thank Velo Girls for giving me numerous cycling options on Saturday. I could have joined the girls on the Cinderella training ride (short or long), or perhaps train alongside the Tri-Flow gals, shoot, I even had an invitation from my husband to join him on a ride.

Well, last minute Friday night, I decided to drive 35 minutes south to San Martin and park in a freshly cut pasture to join a few hundred other mountain bikers for the first South Bay XC race. The race was held at Harvey Bear Park, and I just have to say how AWESOME it was to be able to race so close to home! I mean, seriously, left the house at 8am and was back for lunch at noon!

The race was interesting to say the least. The race director informed us at the race start that the race would have probably been fast and furious had it not been for the rain and the cows. Because of these two factors the trail had been turned into swiss cheese. And swiss cheese it was…. Right from the get-go, the trail was festooned with hoof holes and of course, do I even have to say it? cow dung. (Which reminds me… I need to rinse my bike off.)

The 9 mile loop takes you up into the hills with a 1000 ft climb at the start. I really love climbing but after 30 minutes of bouncing over hill and dale, I was really glad when the trail started heading down. But, it was a false break. The loop winded down again, but the challenges didn’t end. At one point the entire trail was covered in thick, knee deep mud. Of course, after Lake Sonoma, this was cake… right? Right?

The fun didn’t end there though. After an extremely bouncy downhill, which I’m sure is the source of my current back ache, I looked up to see a particularly LARGE BLACK COW standing in the middle of the trail. What’s a girl to do? Well, of course, what any Velo Girl would do in this situation… I started yelling, “GET OUT OF MY WAY!” And to my surprise, it actually worked! Wow. Me - cow herding. Who would have thought? You might think it was just luck, but I tell you, a few minutes later, a whole herd of them started galloping (do cows gallop?) across the trail. I used my new skill again, and sure enough they listened. They didn’t look really excited about it, but I don’t think cows get really excited about anything. They just chew whatever they chew and move along.

Well, soon after this episode, my journey came to an end as the loop circled back and the race ended with a fast downhill back to the finish line. Yaaa! First race completed!

Well, maybe I should have used the day to put more miles on my legs or practice group riding skills, but really sometimes a girl can’t ignore that little tickle in her ear whispering….”Let’s go race.”

See you on the trail or on the road!

Mariska : )

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Hello Teammates!

I wanted to share my race report for the South Valley Endurance Dirty Gears race that took place out at Fort Ord today!

SVE's Dirty Gears race series is new this year and there were lots of cool new things (USA Cycling sanctioned race, chip timing, swag bag with GU products plus t-shirt, and hot soup and oreos at the finish line!!) and not so cool things (no great place to warm up and spotty course markings causing many to get lost) about this new series. I'm sure they will dial out the glitches for their next race and I look forward to racing at their events again!

The course was 13 miles deep in Fort Ord on many trails that have been part of the Sea Otter course in the past. The beginners were all sent out onto the course at the same time so I was racing with guys much of the day which was
pretty cool! After an initial hike-a-bike hill there was some killer single track that was a blast to ride. I was able to make a number of passes in that section and was having fun! Then came lots of deep sand, a steep road climb up to more sand and then rolling single track down to the finish.

I came out with a 2nd place medal and a new-found appreciation for being a good trail site-reader. I don't often ride trails for the first time during a race so keeping up a race pace while riding unknown territory is new experience for me and a skill I am glad I pushed myself to work on today.

Happy Sunday from your very dirty (and sandy) teammate!

~Carolyn

a triple-play weekend for Team Velo Girls

2010-02-16T13:40:00.000-08:00

never before in Team Velo Girls history have we had team members racing in three disciplines in one weekend! this weekend, we had women racing cyclocross, mountain bike, and road.

congratulations to Gnat Harris on her impressive finish at the CXSR season finale on Saturday! the course was flat and filled with muddy goodness -- and a perfect way for Gnat to end her 2009/10 cyclocross season!

Sunday was the season-opener of the CCCX cross-country mountain bike series in Monterey. three Velo Girls raced -- Kerri Stevenson with the beginner women and Carolyn Thompson and Lorri Lee Lown with the sport women. the course was just about as perfect as it could be, with fast + fun berms, breath-stealing climbs, and lots of fast swoopy single-track.

Monday, Angela DeSapio lined up with the big girls in an open women's field at the Dinuba Criterium (in charming downtown Dinuba). where's Dinuba, you ask? go to Fresno and keep going, that's where. the course is a really cool one, with great pavement, left + right turns, and just enough head-wind to make a difference in the final sprint!

congratulations to all our racers for a great weekend representing the girls in pink!

in non-racing action, Velo Girls was busy as ever! Saturday morning was an on-road training session for the women participating in the Tri-Flow Women's Development Racing Program. We also kicked off week #1 of our Cinderella Training Series with 30 women participating in a sunny spin from Woodside. In the afternoon, we held our first Bike Skills 101 clinic of the 2010 season. And on Sunday, we held our weekly Northern Exposure ride originating in San Francisco and riding up into sunny Marin.

if you're not riding your bike, you've got no excuses. with all this fun on the calendar, we invite you to come out and join us soon!

all the cool girls are wearing it!

2010-01-21T10:00:00.000-08:00

I'm thrilled to announce the winner of our 2010 Velo Girls club jersey design. The winning entry was designed by Team Velo Girls member Bonnie Osborn. And thank you to all our contest entrants: Dawn Castelli, Gnat Harris, and Kelly Thompson. I think this year's designs were the best yet!

There's still time to pre-order your jersey for March delivery (in plenty of time for Cinderella).

You can order a jersey with your 2010 Velo Girls club membership here: https://www.signmeup.com/67314

If you're already a member, you can order a jersey in our on-line shop: http://www.velogirls.com/shop.php

ride a bike? we've got an app for that!

2010-01-20T11:30:00.000-08:00

Velo Girls Coaching Services is thrilled to announce our 2010 clinic + camp schedule! In 2009, we had more than 800 participants in our various programs. Almost all of our 2009 clinics sold-out weeks in advance, so I would encourage you to register early for any programs you'd like to participate in! I can't wait to work with you in 2010.

Velo Girls Indoor Training Series – Feb 2nd – April 8th, 2010
Beat the winter blues with the return of our 10-week Cinderella indoor training series! Each 90 minute session will help you build strength, power, and speed and is the perfect compliment to your outdoor riding. Bring your bike, a towel, a couple of bottles, and your stationary trainer for this women's-only training series held at Mike's Bikes in Palo Alto. Space is limited so register today! BONUS! Register for the full series and receive one free registration to Bike Skills 101 (valid through June 30th, 2010) -- a $105 value!

Tri-Flow Women's Development Racing Program – Bariani Road Race -- Feb 3rd - Mar 20th
The Tri-Flow Women’s Development Racing Program is designed to be a small, focused training program that teaches women how to road race and supports experienced racers who aren’t part of a season-long team. Because of the small group size, each woman will receive very personalized attention. This six-week program will prepare women to race in the Bariani Road Race in Zamora, providing both skills and fitness training. The entire group and coach will race together, and we’ll provide full logistical and strategic support on race day.

Bike Skills 101 – Fundamental Bike Handling Skills – Feb 13th, Mar 21st, Apr 24th, Jun 13th, 2010
sponsored by BicycleLawyer.com
This 4-hour clinic is the foundation of everything else you’ll learn on the bike. This is the clinic where we teach the old dogs new tricks and the newbies the fundamentals. You’ll learn about balance and weight distribution and how that affects your ability to ride your bike safely and confidently. 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. After just four hours, we guarantee you’ll be a better bike handler and have much more fun on the bike.

Bike Skills 102 – Fundamental Mountain Bike Skills – Mar 28th, 2010
It's time for a little dirty fun! 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. Learn to descend with confidence and skill. After just four hours, we guarantee you’ll be a better bike handler and have much more fun on the bike. This clinic is highly recommended for roadies who are racing cyclocross and would like to learn more about all-terrain riding.

Bike Skills 102 – Cyclocross Skills + Tactics – coming summer 2010
Have you been wondering what's all the buzz about cyclocross? It's a fun but challenging sport that's beginner-friendly and appropriate for the entire family. And best of all, it's happening at a park near you! 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. We'll also share information about bikes & equipment, the local cyclocross racing scene, and how to train for a successful season. We’ll finish off the day with a simulated race and de-brief. You'll need a mountain bike or a cyclocross bike for this clinic.

Bike Skills 201 – Climbing + Descending Skills – Mar 21st, Apr 24th, Jun 13th, 2010
What goes up must come down, right? In this 4-hour clinic, we’ll teach you how to climb like a pro – seated climbs, standing climbs, short climbs, steep climbs, extended climbs. And then, we’ll teach you how to come back down again, focusing on a fast straight descent, and then a technical switchbacky descent. Pre-requisite: Bike Skills 101 or equivalent experience.

Bike Skills 301 – Group Riding Skills – Apr 25th, 2010
Wheelsucking is an art! Whether you’re a racer or a recreational rider, group riding skills will help you ride longer, faster, and farther. We’ll learn draft theory and basic pacelines, beginning with partner work and progressing to more complex group riding skills and introductory racing techniques. Pre-requisite: Bike Skills 101 or equivalent experience.

Bike Skills 302 – Racing Skills + Tactics – May 8th, 2010
This four-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. Pre-requisite: Bike Skills 101 or equivalent experience.

Bike Skills 303 – Advanced Racing Skills + Tactics – Feb 20th, 2010
Take your racing to the next level! In this 4-hour clinic, you'll learn to "make the race" by incorporating individual and team tactics -- and we'll teach you the skills to do that! Bring your teammates for maximum learning. Liza Rachetto will be joining us as guest coach for this clinic. Pre-requisite: Bike Skills 302 or equivalent racing experience. Pre-requisite: Bike Skills 302 or equivalent experience.

Girls Got Skills sponsored by Jan Medina Real Estate – June 5th + 6th, 2010
This is our corner-stone clinic, and includes 16 hours of “you” time in the company of other cycling women. This clinic is a must-do for recreational cyclists and racers alike! We cover individual bike handling skills, group riding skills, climbing and descending, and training principles (including a time trial to determine heart rate training zones). You’ll walk away from this weekend with a renewed love for the bike and the cycling community!

Alpine Altitude Adventure (aka Death Ride Camp) – June 25th – 27th, 2010
This weekend camp is designed to help prepare participants for the rigors of endurance riding at high altitude. Based in Markleeville, CA, this camp is appropriate for Death Ride participants and others who wish to gain high altitude experience. Daily mileage options range from 25 - 75 miles. Registration fee includes camping (Friday + Saturday), SAG on rides, cycling nutrition, Saturday breakfast, lunch, and dinner, Sunday breakfast, and lots of fun with cool folks. Thursday and Sunday night camping options available for a small fee. You are responsible for transportation to/from Markleeville, however participants will be encouraged to carpool.

a picture speaks a thousand words

2010-01-13T10:00:00.000-08:00

of course, I'll write a few more.

thank you to everyone who voted the 2009 Tri-Flow Menlo Park Grand Prix the "best cycling event" in the Competitor Magazine Best of 2009 readers' poll. this honor is shared by all of us -- Velo Girls, our sponsors, and all of the racers who came out for a fabulous event on March 8th, 2009.

mark your calendars now for Sunday, April 11th, 2010. we're busy planning the the 5th edition of the Hippstar Menlo Park Grand Prix and the event promises to be bigger and better than ever.

of course, we need your support to make that a reality!

if you'd like to sponsor the Menlo Park Grand Prix in 2009 -- if you'd like to be part of THE BEST CYCLING EVENT IN NORTHERN CALIFORNIA -- shoot me an email. we have a diverse range of sponsorship opportunities available, for cash, service, and product sponsors. and we'd love to have YOU share in the glory of being part of the BEST of 2010!

Lorri@velogirls.com

Vote now for the 2010 Velo Girls club jersey design!

2010-01-08T13:27:00.000-08:00

the submissions are in and they're HOT! voting is now open for the 2010 Velo Girls club jersey design and will conclude on January 20th (just in time to place your order). please note that you must be a member of the Velo Girls yahoogroup to participate in the poll.

http://sports.groups.yahoo.com/group/VeloGirls/surveys?id=12977014

you can see all the groovy designs in all their pink glory here:

http://www.velogirls.com/VGjerseydesign2010VOTE.php

when life throws you a curve

2009-12-23T13:30:00.000-08:00

Take a deep breath, smile, relax, look where you want to go, lean into the curves, and let go of the brakes.

You'll find it's easier to follow your desired path when you don't panic -- whether driving a car, riding a bike, or navigating life.

if Cindy-Lou Who was a Velo Girl

2009-12-22T13:30:00.000-08:00

Ode to Lake SoMuddy:

To a race they would go, the Velo Girls in pink,
with their mountain bikes and helmets, and even the kitchen sink.
'Twas Lake Sonoma calling for a little late-season fun.
"A mountain bike race in December should be good for the very first one.
For December is quiet and the race should be low-key,"
at least said the coach, yes, the coach, that is me!

So the girls loaded up with their bikes and their gear,
into cars, trucks, and wagons, and they dreamed of post-race beer.
They drove and they drove,
and they drove, drove, drove, drove,
over hill, over dale,
yes, they drove, drove drove, drove!

They arrived to find fog and muddy mud on the ground.
"Mud?" said the coach, not expecting it around.
"Sand, yes, or dirt, rocks, and roots, but not mud.
Oh how unusual. Oh what a dud.
This should be interesting, please do not flee,"
at least said the coach, yes, the coach, that is me!

At the line, blew the whistle, and the girls started out,
faces smiling and happy, not a single little pout.
They rode way up the hill in the fog and the mud,
then the fun really started when the coach fell with a thud.
How on earth could that be?
Yes, the coach fell with a thud, yes, the coach, that is me!

I was sliding on the ground within minutes of the gun!
I fell when I rode and I fell when I run.
I launched over the bar and I slid like a freak.
I plopped into a tree and I splished through a creek.
I fell over starboard and I fell all a-lee.
I fell, yes that's right, yes, the coach, that is me!

I fell in mud of red and brown,
I fell in mud and slopped around.
I fell in mud of black and green --
the greenest mud I'd ever seen.
I fell in mud of smokey gray,
I fell in mud all night and day!

I watched Edith and Kerri ride away like the wind,
for the podium was calling and there were medals to win.
And then to my ears, a fantabulous sound:
my cool teammate, Carolyn, giggling around.
Then Gnat, then Mariska, then sweet Cristina, too.
I would not be alone. I'll ride with friends, quite a few!

So the Velo Girls, they raced, and they even had fun,
but it's teammates that win, girls in pink, number one!

Holiday Traditions

2009-12-17T07:39:00.000-08:00

Holiday traditions -- we all have them. Some involve sweet treats or carolling voices. Some involve boarding a plane to a place we call home. Some involve stockings hung with care. And some involve riding your bike!

One of my holiday traditions for more than a decade involves that last option -- riding my bike through the most beautiful city I know -- San Francisco.

Join Velo Girls on December 25th for the 11th Annual Christmas Orphans' Tour of San Francisco -- a co-ed holiday tradition! We'll ride a 29-mile figure-eight loop of San Francisco on the quietest day of the year, featuring stops at Fisherman's Wharf, the Golden Gate Bridge, and the Palace of the Legion of Honor. All riders welcome. Helmets mandatory. Meet at McLaren Lodge in San Francisco's Golden Gate Park (Stanyan & Fell) ready to roll at 10:00am. Email Lorri@velogirls.com for more information.

You'll find details on this and all our rides + events here:

http://www.velogirls.com/calendar.php

all quick + dirty-like

2009-12-04T10:00:00.000-08:00

Cyclocross season is wrapping up for many of our racers and what a great season it's been! Last weekend was the classic race at Golden Gate Park. New Team Velo Girls member Gnat Harris sends this report on last week's festivities!

This Sunday, you can catch the girls in pink racing at Coyote Point in San Mateo. The C Women race at 8:30am and the A/B/Masters Women race at high noon! I'd like to invite everyone to come out and experience this crazy-fun sport for yourself! You'll find details here: http://www.pilarcitos.com/2009Cross.htm

Gnat, focused on the task at hand!

Golden Gate Park was a great place to race. It was rather nice that it was on much of the same terrain that the Velo Girls Cyclocross clinic was held, so there were not as many surprises as some of the other circuits. Still, a chilly morning gave way to a sun-soaked afternoon when the arm and leg warmers all started to come off.

For the most part the course was flat and not very technical. The few spots that defied that previous statement did so with bravado, as certain turns and slopes would cause pileups in the dozens.

For instance the women's C race got tangled immediately after the first turn. One woman went down, taking a few others with her, and backing up the rest of the field. Getting around that found us into another brake, as someone had gotten caught in the tape. No one was hurt, and I was most amused that one woman came up to me hours after the race, congratulated me, and immediately apologized for causing the crash.

The true test came on a 5-foot pitch of dirt in the later races. I personally had no problems with this section (let go of the brakes and pick a line, baby!) but we were lucky to be the first ones over it. Strangely, this was shorter and less steep than the OMG-I'm-Walking-This section of Cross Palace the week previous, but as the grass flew, the lumpy soft earth directed cyclists either over their handlebars or straight into a large tree. See video evidence:

http://www.flickr.com/photos/plattyjo/4146338672/

It was great to watch our own Jenny Feix on the same track as legends Katerina Nash and Barbara Howe. Tough crowd out there, but what a show!

One last race in the Pilarcitos series this coming weekend. Ring a cowbell for the girls in pink!

-- gnat!

celebrating five years of unsung heroines!

2009-12-03T11:00:00.000-08:00

One of our longest-running rides is the Melo Velo! This ride started as an extension of our regular weekly club ride and offered a shorter option for newer riders. Over the years it's been an introduction to Velo Girls and to road cycling for literally hundreds of women.

We all know how intimidating it can feel to start riding on the road by ourselves. So we developed the Melo Velo to introduce women to road riding and teach them the basic skills needed to ride on the road -- simple things like riding with a group, road ride etiquette, rules of the road, and basic skills like how to start, stop, signal, and drink from a water bottle.

Over the years, we've had an impressive group of women joining us on the Melo Velo. Women who participated in the Melo Velo have gone on to complete centuries, double centuries, multi-day events, and to race.

In order to keep a ride like this going every single week for so many years, we've had a dedicated group of experienced riders who volunteer their time to lead the ride. These women share their experience, mentor the new riders, and encourage the women to get out there on their bikes.

I'd like to take a minute to thank and congratulate the women who have volunteered to lead the Melo Velo this year. These women have made it possible for countless new women riders to start riding and to grow on the bike. Thank you to Oralia Arce, Jill Eyres, Winnie Homer-Smith, Jackie Link, Sharon Mandell, and Gayle Whittaker.

Of course, none of this would be possible without the work of one woman -- Michelle Goldberg. Michelle has been coordinating the ride leaders for the Melo Velo for many years, many times leading the ride herself. Thank you, Michelle, for your dedication to developing new women riders!

*****************************************************************************************

Beginning this week, the Melo Velo is changing time and meeting location! You'll find details for this and all our rides + events on the Velo Girls calendar.

Melo Velo Beginner's Road Ride
NEW LOCATION AND TMIE BEGINNING DEC 5TH!

This is a ride for beginners. All riders are welcome for socializing and support, but this is an easy, beginner, getting-used-to-road-biking ride. You'll learn shifting, group riding (don't worry, we stay way behind each other) and how to drink from your water bottle while riding, in a very non-competitive environment. Meet at Woodside Town Hall in Woodside. We'll ride north on Canada Road and return -- 15 miles, mostly flat with little rollers. The first Saturday of the month will include a slightly longer option to test your legs. RSVP to Michelle at bikechick666@velogirls.com

who's got your back?

2009-12-02T10:00:00.000-08:00

as bicyclists, we sometimes feel all alone out there in the concrete jungle, battling cars, buses, crazy drivers, and road conditions. we watch as more public trail systems are being closed to us. and we fight for the right to ride on the roads and the trails.

but we're not alone. following are some fabulous organizations, local, national and international, whose missions are to provide advocacy, support + education for the bicycling community.

as 2009 draws to a close, I encourage you to lend your support to these organizations. become a member. make a donation. show your appreciation for the hard work these organizations do on our behalf.

Bay Area Bicycle Coalition -- http://www.bayareabikes.org/ -- The Bay Area Bicycle Coalition’s goal is to make the San Francisco Bay Area a national model for progressive bicycling policies, and to provide a safe and comprehensive network to facilitate bicycling throughout the region. BABC believes that bicycling can and should be a viable transportation and recreation option for all of the wonderfully diverse residents of the Bay Area.

Bicycle Trails Council of Marin -- http://www.btcmarin.org/ -- The Bicycle Trails Council of Marin was formed in 1987 to promote safe, responsible mountain biking. The BTC is dedicated to the acceptance of mountain biking as a legitimate and environmentally sound use of the land. The BTC works to educate bikers, as well as other users, of local regulations and proper trail etiquette and serves as an advocate for the mountain biking community.

Bicycle Trails Council of the East Bay -- http://www.btceb.org/ -- Bicycle Trails Council was founded in 1987 by Michael Kelley and a dedicated group of volunteers who fought very hard to stave off the impending closure of almost all the bike trails in the East Bay! We are the second oldest mountain bike advocacy group in the United States and one of the founding clubs of IMBA! Our Mission is to educate cyclists in responsible mountain biking, to advocate for appropriate access and to promote community among trail users so all may fully enjoy and preserve the natural spaces of the East Bay.

Bikes Belong Foundation -- http://www.bikesbelong.org/ -- In June 2006, the Bikes Belong Coalition launched the Bikes Belong Foundation, focusing on bicycle safety projects and children’s bicycle programs. The foundation operates as a charitable organization that can receive tax-deductible donations from individuals. It stands as a separate, complementary organization to the Bikes Belong Coalition.

East Bay Bicycle Coalition -- http://www.ebbc.org/ -- dedicated to promoting bicycling as an everyday means of transportation and recreation, since 1972. EBBC safeguards the interest of bicyclists in Alameda and Contra Costa counties. EBBC works with 33 cities, both counties, Caltrans, and other government agencies to improve conditions for cyclists.

International Mountain Bicycling Association -- http://www.imba.com/ -- IMBA was founded in 1988 by a group of California mountain bike clubs concerned about the closure of trails to cyclists. These pioneering clubs believed that mountain biker-education programs and innovative trail management solutions should be developed and promoted. IMBA's mission has always been to protect, create, and enhance quality trail experiences for mountain bikers worldwide. In addition, we actively promote responsible mountain biking, support volunteer trailwork, assist land managers with trail management issues, and improve relations among trail user groups. IMBA has members in all 50 United States and 40 other countries. IMBA members annually contribute more than one million hours to trailwork projects on public land. To date, these volunteers have created more than 5,000 (8,000 km) miles of new trails worldwide.

League of American Bicyclists -- http://www.bikeleague.org/ -- The League mission is to promote bicycling for fun, fitness and transportation and work through advocacy and education for a bicycle-friendly America by representing the interests of the nation's 57 million cyclists. With a current membership of 300,000 affiliated cyclists, including 25,000 individuals and 700 affiliated organizations, the League works to bring better bicycling to your community.

Marin County Bicycle Coalition -- http://www.marinbike.org/Index.shtml -- (MCBC) has been steadily improving our county’s road and path facilities for walkers and bikers since we formed in 1998. You’ve seen the impact of our advocacy efforts in each of our towns: permanent bike racks, bike lane striping, green-and-white bike route signs, road resurfacing, ‘sharrow’ road stencils, and so much more.

Monterey Off-Road Cycling Association -- http://www.morcamtb.org/ -- MORCA is an organized voice for responsible mountain biking in Monterey County. We accomplish this by advocating for mountain bike trail access, maintaining area trails, and sharing good will with other trail users. We are involved in mountain biking advocacy at all levels of the community.

Mountain Bikers of Santa Cruz -- http://www.mbosc.org/ -- Mountain Bikers of Santa Cruz (MBOSC) is a non-profit educational organization which is dedicated to the promotion of mountain biking in a healthy and environmentally sound manner. MBOSC is an affiliate club of International Mountain Biking Association (IMBA). MBOSC was founded in 1997 to raise money towards the purchase of the Gray Whale Ranch that was added to Wilder Ranch State Park.

Napa County Bicycle Coalition -- http://www.napabike.org/ -- Napa Bike has 4 main functions which include bicycle education, bicycle advocacy, promoting events and programs, and fundraising to support the coalition.

Rails to Trails Conservancy -- http://www.railstotrails.org/index.html -- Rails-to-Trails Conservancy is a nonprofit organization based in Washington, D.C., whose mission it is to create a nationwide network of trails from former rail lines and connecting corridors to build healthier places for healthier people.

Responsible Organized Mountain Pedalers -- http://www.romp.org/ -- Advocating for Mountain Biking in Santa Clara and San Mateo Counties, ROMP encourages mountain bikers to take part in trail maintenance and construction, participate in land manager meetings and master plans, ride with respect for the land and other trail users, and have fun.

Safe Routes to School -- http://www.saferoutestoschools.org/index.shtml -- Safe Routes to Schools is a popular program spreading across Canada and the U.S. designed to decrease traffic and pollution and increase the health of children and the community. The program promotes walking and biking to school through education and incentives that show how much fun it can be. The program also addresses the safety concerns of parents by encouraging greater enforcement of traffic laws, educating the public, and exploring ways to create safer streets.

San Francisco Bicycle Coalition -- http://www.sfbike.org/ -- Through day-to-day advocacy, education, and working partnerships with government and community agencies, the SFBC is dedicated to creating safer streets and more livable communities for all San Franciscans. Our active 10,000 members represent San Franciscans of all ages, from all neighborhoods, who are working towards more safe, efficient, and green ways to move around our city.

Silicon Valley Bicycle Coalition -- http://bikesiliconvalley.org/ -- The Silicon Valley Bicycle Coalition (originally Santa Clara Valley Bicycle Association) has provided a forum for bicyclists to organize, discuss common concerns, and take action since the early 1970s. We organize at a grassroots level to create an environment in which bicycling can flourish. For almost 35 years, our members have served on bicycle advisory committees, gathered data, monitored trends and disseminated information on urban cycling issues to local governments, cyclists and the public.

Sonoma County Bicycle Coalition -- http://www.bikesonoma.org/ -- The Sonoma County Bicycle Coalition promotes bicycling for transportation and recreation and works to educate the community about bicycle safety and the benefits of cycling, including good health and protecting the environment.

Sonoma County Trails Council -- http://www.sonomatrails.org/ -- The SCTC works in partnership with others to advocate, plan, build, and maintain a network of sustainable, shared-use public trails for non-motorized recreation throughout Sonoma County, California.

Street Smarts -- http://www.getstreetsmarts.org/ -- Founded in 2002, the nationally-recognized STREET SMARTS program has been working with schools, neighborhoods, seniors and other communities to improve safety on our streets. Every year, tens of thousands of kids learn how to be safer pedestrians and cyclists, while thousands of adults are making smarter choices on our roads.

Yield to Life -- http://yieldtolife.org/ -- Founded by professional cyclist David Zabriski, Yield to Life will engage in a vigorous awareness campaign to promote positive attitudes toward cyclists and replace any hostility that exists between motorists and cyclists with understanding, respect, and appreciation for all life on the road. Safety for every cyclist is the top

the BEST day of my entire life

2009-12-01T11:46:00.000-08:00

last night was the captains' meeting for the Turning Wheels for Kids Bike Build. the room was filled to SRO with enthusiastic volunteers from the community, all organizing teams for the December 12th event.

the meeting started with an inspirational video -- I have to admit a few tears in my eyes. and then Susan Runsvold, founder of TWFK spoke. she told of this crazy idea she had to provide a few bikes to needy kids. in the first year (2004), 70 bikes were given to children. this year, we'll build more than 2,000 bikes (and about 800 requests were turned down due to limited financial resources)! she read some of the quotes from the children who've received bikes. this one stuck with me: "today is the BEST day of my entire life!"

how often can we say that we've helped a child have the best day of her life?

the average cost per bike is $80.

Velo Girls is helping the good folks at Turning Wheels for Kids raise funds to help more children have the BEST day of their entire lives.

can you help? click here -- every little bit helps!

Velo Girls announces charity partnership with Trips for Kids

2009-11-24T10:00:00.001-08:00

Velo Girls is excited to announce a new partnership with Trips for Kids in 2010.

For more than 20 years, Trips For Kids^® (TFK^®) Marin has been providing lessons in self-confidence, environmental awareness, and healthy habits to disadvantaged youth through the simple act of having fun on mountain bikes. Trips For Kids started in Marin and has grown into an international organization with more than 60 chapters operating in the United States, Canada, and Israel.

Trips For Kids Marin serves at-risk youth throughout the San Francisco Bay area, working with over 200 local organizations. The core offering of mountain bike rides is supplemented by the Earn-A-Bike programs and the Re-Cyclery bicycle thrift shop.

Velo Girls has been partnering with Trips for Kids on their annual Girls Day in the Dirt since 2004. Check out the awesome photos from the 2009 event here:

Girls Day in the Dirt 2009 Photos

For 2010 we've decided to step our support up a notch. In 2010 Velo Girls will:

provide volunteers + program for four Girls Days in the Dirt.

provide fundraising support utilizing the Plus 3 Network.

organize a donation drive for bikes + gear to be donated to the TFK Re-Cyclery program.

donate $1 of each Velo Girls membership to Trips for Kids.

actively promote the goodness that is Trips for Kids!

secure your place in Velo Girls history!

2009-11-23T10:00:00.001-08:00

the Velo Girls 2010 club jersey design contest is now open and we're accepting submissions of fun + fabulous designs. get out your crayons, colored pencils, watercolors, or do it all high-tech with Illustrator -- but just do it!

here are the 2010 design contest details:

http://www.velogirls.com/VGjerseydesign2010VOTE.php

contest deadline is December 15th, 2009 and voting will commence on January 1st, 2010.

I think I'll buy a lottery ticket now!

2009-11-20T10:00:00.002-08:00

I'm always singing the virtues of the pre-ride bike check. There's a good reason for this -- you could avoid disaster. Yesterday, I barely avoided it (and I hadn't checked my bike). I hope my experience will provide a good reminder for everyone.

Gnat and I went out to play cyclocross today. I've rolled around on my cross bike exactly once prior this season. We headed over to the bay and rolled up and down a bunch of steep, loose, off-camber drops. We rode down to The Shells and jumped the jumps over and over again. All told, about 2 hours of rolling around.

Everytime I stood on the bike, I heard a strange little clunky noise, but just thought it was creaking under effort after such a long retirement. Riding home on the road, I stood on a short steep hill and noticed that my bike felt "loose" under my weight and effort. Since it's a break-away bike, I looked at the joints (all tight). Again, standing, I felt like the bike was going to fall apart under me.

I got home and checked the bike (should have done this before the ride). The QR on the rear wheel was closed, but almost completely loose. I'm sure that when I threw my cross tires on the wheels, I probably just put them back on while the bike was on the stand and didn't tighten down the QR.

I was very lucky today. This could've been an expensive disaster. I could've broken off the rear derailleur. I could've lost the wheel altogether while we were jumping. The chain could've locked up and launched me from the bike.

Moral of the story, check your bike. Check your QRs to make sure that they're closed and tight. Check your bolts occasionally to make sure they're tight. Check your tires. Check your saddle rails. Take a few minutes before or after each ride to check the machine that you trust with your safety.

I'm feeling pretty lucky -- maybe I'll go out and buy a lottery ticket now.