Good Morning Ladies
Where did April go? This is the first weekend of May, and the start of the second month for our new riders. This month we will be working on cadence. Cadence is the constant rhythm of your paddle stroke. This is my definition, not Webster. You're probably wondering why I chose to introduce this so early in your riding. The reason, because this is the right way to ride. I can wait until you have put more time in the saddle, but it will be like starting over. Take my word for it. I learned how to keep up by pushing the harder gear once I was introduced to cadence. Prior to that I could not keep up and I had not developed the cardio that it takes to ride this way. So now, I start everyone out on the right paddle.
We will be meeting at the Tribe on the NE side of Indian School and Miller in the Fry's Food Parking lot. We will meet at 6 am ready and be ready to ride at 6:30 am. It is going to be hot this weekend so, please prep your water bottles by filling the bottles 1/2 way and putting them in the freezer on a slant. Today, I strongly recommend that you start drinking some form of an electrolite drink as well as plenty of water.
There will be two routes (long and a short)
The riders going long will be trying out a new route "Eagle Mt Ridge", There will be a challenging climb on this course, I know you all can do this. The trick in climbing is not to be afraid of the hill and to keep your upper body out of the climb. Stay relaxed and paddle in a full circle - meaning put equal pressure on the entire paddle, each paddle stroke should be as though you are scrapping mud off the bottom of our shoe. The last trick is, think about how good the downhill is going to feel :). I'm not sure of the total miles, I would say it is about 45+. This will be a SAG supported ride.
The riders that will be doing the short route will have a bit of a challenge also. Our distance will be about 24+ miles. Again this course is mostly flat, so if you haven't been out yet and you are still thinking about it, stop thinking and just come out and join us!
--------------------Another note:
There will be a Multiple Sclerosis wrap up party starting at 11 am to 1 pm, At the Trailhead bike shop on 16th street and Glendale, Phoenix Az. There will be a 2 for 1 sign up on this day for next year's bike ride.
--------------- Linda B has one day to go, here are a few words from Her:
Wednesday, April 28, 2010
Day 56 ......High Springs, FL to Palatka, FL
Wow what a day.....73 miles....the rain cooled things off last evening, so glad it waited until we were finished with dinner....this morning, it was cool, and bright, and yes, that big ol' blue sky was there and that bright yellow sun...all ready for our last major ride before hitting the beach at St. Augustine tomorrow.
In so many ways it seems like we just started yesterday, then in other ways it seems like we've been at this forever. It will feel pretty strange to get back to regular life out of the biking bubble....plastic chairs in parking lots, dinner on our laps (scrumptious food I might add) and always having someone around to laugh with.
We got teary-eyed at dinner tonight, our last one in true tour fashion in the parking lot.....as we each shared our favorite part of the tour...mine of course was happy hour.....and the increase in my personal biking skills. I have each member of the tour to thank for that. Each in their own way has helped me increase my skills...for that I am grateful.
I've also grown as a person, and have learned that I can accomplish what I've set out to do. I look forward to going home.....
Eagerly looking forward to tomorrow and the Atlantic Ocean!
Posted by Linda Beiler - Riding, Riding, Riding at 6:29 PM
Have a great week and I'll see you on Saturday
LaVerne
Thursday, April 29, 2010
The Saturday Ladies Only Calendar for May 2010
Hello Ladies
April was a great month. I Like to say Thank you and Welcome to the 11 New Ladies that came out and joined us on the Saturday Ladies Bike rides. I want to also say Thank you for helping make the Ladies Anniversary bike ride a success.
May is upon us. Last month the distance achieved was a 20+ mile course, Everyone did great. On May 1st we will add 2 more miles to the route. Also this month I would like for everyone to focus on your cadence,(RPM) not your mph. Although speed does count, If you are pushing the big gear through out the entire ride you are burning up your legs and when the distance get longer you will find that you can't keep up. By using cadence you will be able to keep up and you your legs will not burn as much because they will always be in the state of recovery. Spinning flushes out the lactic acid that build up as you ride and especially when you are pushing the big ring or climbing. When the faster riders pass us on the course, take notice of their legs. They are moving at a constant pace, as though they are charged by a motor.. well they are and it's called cadence. A high cadence will allow the speed while it enhances your endurance. Pay attention to Jane Cook, Patricia, Ruth and Deb O. they all ride at a high cadence and they tootle up the hills and continue to pick up speed with out having to change gear. Joe also has a high cadence and if you watch him move from the middle to the front, you will see that he doesn't hit a higher gear, but he picks up his cadence. This will also save your knees on the hill climbs. I did not use myself as an example, because I love to push that big ring. This year I have been working on having a higher cadence so, don't think that only the novice rider has to work on this. Having a good cadence is universal and we all need to focus on it from time to time or until it becomes a habit.
The ideal ring to be in: If you have a triple rings up front, stay in the middle ring and work through all the gears in the back. If you have a double rings stay in the top one in the front and work through all the gears in the back.
What the front rings are used for: on a Triple:
the large ring = down hill and pushing power for a short time
middle ring = flats and slight inclines
small ring/granny gear = climbing
On a double:
Large ring = down hill and flats
small ring = Climbing and flats
Many of the rear cassettes are the same gearing unless you have a compact cassette. I will cover this more through out this month.
The Ladies May 2010 Calendar All Rides will start at 6:30a.m.
May 1 -- Eagle Mt. Ridge Loop @ Tribe Ride--Mtn View
May 8 --San Juan @ So. Mt. Ride--RideSan Juan
May 15--Eagle Mt. Ridge Loop @ Tribe Ride--Mt View/Lafayette
May 29--To Be determined
Locations:
Tribe Multisport
on the NE corner of Indian School and Miller in the Fry's Food Parking lot
So. Mt.
Take central south past baseline, go past Dobbins and follow it up into the Mt.-- make a Left turn right after the 1st guard shack and Park in the first parking lot.
With out you this could not be
Have a great month
April was a great month. I Like to say Thank you and Welcome to the 11 New Ladies that came out and joined us on the Saturday Ladies Bike rides. I want to also say Thank you for helping make the Ladies Anniversary bike ride a success.
May is upon us. Last month the distance achieved was a 20+ mile course, Everyone did great. On May 1st we will add 2 more miles to the route. Also this month I would like for everyone to focus on your cadence,(RPM) not your mph. Although speed does count, If you are pushing the big gear through out the entire ride you are burning up your legs and when the distance get longer you will find that you can't keep up. By using cadence you will be able to keep up and you your legs will not burn as much because they will always be in the state of recovery. Spinning flushes out the lactic acid that build up as you ride and especially when you are pushing the big ring or climbing. When the faster riders pass us on the course, take notice of their legs. They are moving at a constant pace, as though they are charged by a motor.. well they are and it's called cadence. A high cadence will allow the speed while it enhances your endurance. Pay attention to Jane Cook, Patricia, Ruth and Deb O. they all ride at a high cadence and they tootle up the hills and continue to pick up speed with out having to change gear. Joe also has a high cadence and if you watch him move from the middle to the front, you will see that he doesn't hit a higher gear, but he picks up his cadence. This will also save your knees on the hill climbs. I did not use myself as an example, because I love to push that big ring. This year I have been working on having a higher cadence so, don't think that only the novice rider has to work on this. Having a good cadence is universal and we all need to focus on it from time to time or until it becomes a habit.
The ideal ring to be in: If you have a triple rings up front, stay in the middle ring and work through all the gears in the back. If you have a double rings stay in the top one in the front and work through all the gears in the back.
What the front rings are used for: on a Triple:
the large ring = down hill and pushing power for a short time
middle ring = flats and slight inclines
small ring/granny gear = climbing
On a double:
Large ring = down hill and flats
small ring = Climbing and flats
Many of the rear cassettes are the same gearing unless you have a compact cassette. I will cover this more through out this month.
The Ladies May 2010 Calendar All Rides will start at 6:30a.m.
May 1 -- Eagle Mt. Ridge Loop @ Tribe Ride--Mtn View
May 8 --San Juan @ So. Mt. Ride--RideSan Juan
May 15--Eagle Mt. Ridge Loop @ Tribe Ride--Mt View/Lafayette
May 29--To Be determined
Locations:
Tribe Multisport
on the NE corner of Indian School and Miller in the Fry's Food Parking lot
So. Mt.
Take central south past baseline, go past Dobbins and follow it up into the Mt.-- make a Left turn right after the 1st guard shack and Park in the first parking lot.
With out you this could not be
Have a great month
Thursday, April 22, 2010
April Saturday Ladies Only Bike ride Calendar 2010
Good Morning Ladies
Its that time of year again..... Some of The Ladies have been riding with me since this ride started in April 2008, some since April 2009, and a few have just joined us in the past 4 months. I would like to say, Thank you, to you all for coming out every Saturday and making this ride what it is to day, A Great Place for Ladies with the interest in cycling to come learn and grow in this sport. With this said, If you are receiving this email and have yet to join us, because of the mileage, being new on your bike or not comfortable riding in a group, this is the time to come out. This and all saturday rides are, No DROP Ride
In the Month of April we open up the Bike ride to you. We will have a long rout and a short rout. The long rout will be for the advance Group riders. The short rout will be for the novist group rider - we will help you learn the basic of drink from your water bottle while riding, clipping in/out, bike handling skills and most important road safety along with group riding skills. The next few months the rides will be geared to help you feel comfortable on your bike. We will stop as many times as needed. This month we will also have a free clinic on proper nutrition for cycling.
April is also The Ladies Anniversary and we will have a bike ride on April 17,2010 to celebrate. For more information and to register please go to http://www.bikereg.com/ and in the search type "Here She Comes Around the Mountain" or to read more about the Ladies please go to http://www.theladiespac.blogspot.com/ .
The Saturdays Ladies Only bike ride calendar for April: All rides start at 7 am
Date - Ride - Location -Ride
April 3 PV/To gate n beyond - Tribe - Golf Course
April 10 Mandy's Ride -Tribe - Golf Course
April 17 Anniversary Ride - Bagel- Nosh Anniversary Ride
April 24 PV/124th street - Tribe -Mt View
Location:
Tribe Multisport NE side of Indian School and Miller In the Fry's Food parking lot
Bagel NoshOn the SE side of 48th street and Warner in the Bashas Plaza parking lot
Thank you for making this HappenHave a great Month & I look forward to riding with you
LaVerne602-565-1839
Its that time of year again..... Some of The Ladies have been riding with me since this ride started in April 2008, some since April 2009, and a few have just joined us in the past 4 months. I would like to say, Thank you, to you all for coming out every Saturday and making this ride what it is to day, A Great Place for Ladies with the interest in cycling to come learn and grow in this sport. With this said, If you are receiving this email and have yet to join us, because of the mileage, being new on your bike or not comfortable riding in a group, this is the time to come out. This and all saturday rides are, No DROP Ride
In the Month of April we open up the Bike ride to you. We will have a long rout and a short rout. The long rout will be for the advance Group riders. The short rout will be for the novist group rider - we will help you learn the basic of drink from your water bottle while riding, clipping in/out, bike handling skills and most important road safety along with group riding skills. The next few months the rides will be geared to help you feel comfortable on your bike. We will stop as many times as needed. This month we will also have a free clinic on proper nutrition for cycling.
April is also The Ladies Anniversary and we will have a bike ride on April 17,2010 to celebrate. For more information and to register please go to http://www.bikereg.com/ and in the search type "Here She Comes Around the Mountain" or to read more about the Ladies please go to http://www.theladiespac.blogspot.com/ .
The Saturdays Ladies Only bike ride calendar for April: All rides start at 7 am
Date - Ride - Location -Ride
April 3 PV/To gate n beyond - Tribe - Golf Course
April 10 Mandy's Ride -Tribe - Golf Course
April 17 Anniversary Ride - Bagel- Nosh Anniversary Ride
April 24 PV/124th street - Tribe -Mt View
Location:
Tribe Multisport NE side of Indian School and Miller In the Fry's Food parking lot
Bagel NoshOn the SE side of 48th street and Warner in the Bashas Plaza parking lot
Thank you for making this HappenHave a great Month & I look forward to riding with you
LaVerne602-565-1839
Monday, April 19, 2010
The Ladies Anniversary Bike Ride
Here She Comes Around the Mountain bike ride was a great success, due to the 44 Ladies that came out to support it. Thank you all for coming out.
Here are a few comment Thus far from the riders:
Tricia: loved it, loved seeing the new faces that it brought out. I personally wished it was more miles for the longer ride since we had such awesome SAG support but it was a great day, good ride, thank you for putting together the food for afterwards.
reply: I will add a second option next year. Thank you
Martha: LaVerne, as always a WONDERFUL ride on a beautiful day. So much fun!! Thanks for all the fun and putting together a great sag with lots of yummie goodies.
Lydia: LaVerne, I have say I could tell the ladies enjoy the ride – glad that I was able to SAG and see them having fun
Carla: I enjoyed the ride last Saturday
Jean:
Thanks so much, I really enjoyed biking with you ladies this past weekend.
Thank you all this ride would not be with out you
See you all next year
LaVerne
Here are a few comment Thus far from the riders:
Tricia: loved it, loved seeing the new faces that it brought out. I personally wished it was more miles for the longer ride since we had such awesome SAG support but it was a great day, good ride, thank you for putting together the food for afterwards.
reply: I will add a second option next year. Thank you
Martha: LaVerne, as always a WONDERFUL ride on a beautiful day. So much fun!! Thanks for all the fun and putting together a great sag with lots of yummie goodies.
Lydia: LaVerne, I have say I could tell the ladies enjoy the ride – glad that I was able to SAG and see them having fun
Carla: I enjoyed the ride last Saturday
Jean:
Thanks so much, I really enjoyed biking with you ladies this past weekend.
Thank you all this ride would not be with out you
See you all next year
LaVerne
Sunday, April 11, 2010
THE 2nd ANNIVERSARY LADIES RIDE--APRIL 17th!
Here She Comes Around the Mountain A Special Event presented by
"The Ladies Group"
"The Ladies Group"
THE 2nd ANNIVERSARY RIDE--65 cycling women and growing strong!
THIS IS GOING TO BE A VERY SPECIAL RIDE--
with two SAG support cars and extra-delicious snacks.
The registration fee will be used to support the cost of the event
and the special goodies we will enjoy to celebrate
our terrific group of lady riders.
Where: Phoenix, Arizona (Ahwatukee)
When: Saturday, April 17th, 2010 at 7:00 a.m.
Registration (required for the anniversary ride): Register online by Friday, April 16th at 5:45 p.m. for the event by clicking on the link below.
Cost: Only $18--the registration fee will cover the expense of the SAG cars and extra special snack. There will be maps available at the event. This is not a fundraiser--the nominal fee supports the cost of the event. Registration is required for participation in the anniversary ride.
When: Saturday, April 17th, 2010 at 7:00 a.m.
Registration (required for the anniversary ride): Register online by Friday, April 16th at 5:45 p.m. for the event by clicking on the link below.
Cost: Only $18--the registration fee will cover the expense of the SAG cars and extra special snack. There will be maps available at the event. This is not a fundraiser--the nominal fee supports the cost of the event. Registration is required for participation in the anniversary ride.
Route Information: The 44 mile ride will start from Bagel Nosh (48th Street and Warner) and continue around South Mountain. There will also be a 20 mile route for those who prefer a shorter ride.
SIGN UP TODAY AND LET'S MAKE THIS A RIDE TO REMEMBER!
Sunday, April 4, 2010
The MS150 Ladies Team
2 Days 108 to 160 miles for a CauseTop row L to R: Angelia, Dad, Sara, Stefaine, Cathy, Erica, Peggy, Linda, Patricia, Reena, Tricia, John, LaVerne
Bottom row L to R: Julie P, Linnea, Jayne M, Laura Leigh, Jane, Deb O, Nora, Ruth, Kelly
Saturday, April 3, 2010
The First ride in April
This month the Ladies opened up the ride for new riders. We had 8 new riders and a total of 31 riders in all. This was the largest group to date. The older riders mixed and mingled with the new riders and it was great to see this day unfold... Thank you all for coming out and riding with The Ladies.
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