Champions for MS

Good Morning Everyone,

This is a strength training workout that Lance uses.

-Jeff H.

Good Afternoon Champions for MS!

Riding in traffic can be a little scary. Here is another great article from our friends at Active.com.

http://www.active.com/cycling/Articles/Rules_of_the_road__Tips_to_make_riding_in_traffic_less_scary.htm

Rules of the road: Tips to make riding in traffic less scary
Be prepared for the worst when cycling through traffic Credit: Sara Weiner Edmund R. Burke, Ph.D.
Active.com

The average cyclist and bike weighs between 150 and 250 pounds. The average car weighs about 2,500 pounds. So it’s no accident that the No.1 reason more people don’t ride is fear of traffic.
I understand the anxiety, but it’s never enough to keep us off the road. And it should never stop you, either. To mingle with traffic and flow like water over pavement when the road is clear, you need to ride with confidence and skill. You need anticipation and a tingly sixth sense that lets you skirt dangerous situations before they develop. You can get all of that with these tips.

Ride like a car
The big idea is to be steady and predictable. Instead of fighting against motorized traffic, follow the same rules. Obey signs and lights, ride with traffic instead of against it, turn left only from the left side of the road, and signal turns. (When turning right, we like to point right with our right arm instead of using the bent left arm, which some motorists don’t understand.)

Anticipate
Keep your head up. Aim your vision at least 10 to 20 feet ahead of your bike (farther when you’re going faster). Also, know the three most common mistakes car drivers make: 1) Oncoming cars turn left in front of us; 2) Cross traffic pulls in front of us at stop signs; and 3) Cars pass us, then quickly turn right, cutting us off. Be especially watchful for these developing situations.

Take your place
If you hug the curb, you tempt cars to squeeze by you. Although it seems riskier, we recommend still riding to the right (as required by law) but taking up enough space so that cars must move slightly left to pass you. This makes drivers more aware of you.

Remember to use good sense. Don’t ride so much toward the center that you become a hazard. One exception: When you’re moving at the same speed as traffic it’s safer to take a place in the line rather than ride directly beside a car.

Be visible
The chief idea here is to ride to be seen. Don’t spend time in a driver’s blind spot – just to the left of the rear wheel. And make an effort to become visible in a driver’s radar. Besides using hand signals for turns, also use eye contact, hand waves, smiles and nods to connect with drivers.

Brake so you stay in a straight line
Apply both brakes at once, with more force on the rear brake initially. Gradually increase pressure on the front brake. If you begin to skid with either wheel, use less force on that brake. Never brake in a corner or when your bike is leaning.

Ride a straight line
Eliminating the wobbling from your style takes practice. When traffic is light, try centering your front wheel on the painted road border as you ride. Also practice sipping from a water bottle without swerving. To learn to look around or behind without swerving, try this: Take one arm off the bar and point it straight back, then turn your head and sight along your outstretched arm. This gives you a reference point to judge how straight you are riding.

 Be safe everyone!

We are now 4 weeks out!

Heart…Determination…Courage…We are Champions for MS!

-Jeff H.

A Daily, Weekly, Monthly and Yearly Bike Maintenance Checklist

By Dr. Edmund R. Burke, Ph. D.
Active.com
Most people who buy and ride bicycles want to keep them in good shape, but first they need to know where to begin.
The following list of necessary maintenance items and recommended frequency of maintenance is designed to give a recreational or club cyclist or a commuter an outline for a schedule.
Those who often ride in rain and mud, or who put on very high weekly mileage, will need to perform routine maintenance more often to keep their bikes in optimal condition. Conversely, those who ride relatively little can use a somewhat more relaxed schedule.

Before Every Ride:
• Check tire air pressure
• Check brakes and cables
• Be sure your crank set is tight
• Be sure quick release hubs are tight
After Every Ride:
• Inspect tires for glass, gravel shards, and cuts on tread and sidewall
• Check wheels for true
• Clean the bike’s mechanical parts as necessary. Once a week or every 200 miles: Lubricate chain (with dry lube; or every other week or 400 miles with wet chain lube).
Once a Month:
• Completely clean the bike, including the drivetrain if necessary
• Inspect chain and freewheel. Measure the chain for wear, check for tight links and replace the chain if necessary
• Inspect and lubricate brake levers, derailleurs and all cables
• Inspect pedals and lubricate SPD style cleats. Inspect tires for wear; rotate or replace if needed
• Inspect and check for looseness in the:
• Stem binder bolt
• Handlebar binder bolt
• Seatpost binder bolt (or quick release)
• Seat fixing bolt
• Crank bolts
• Chainring bolts
• Derailleur mounting bolts
• Bottle cage bolts
• Rack mounting bolts
• Brake and derailleur cable anchors
• Brake and shifter lever mounting bolts
• Brake mounting bolts
Every Three Months:
• Inspect frame and fork for paint cracks or bulges that may indicate frame or part damage; pay particular attention to all frame joints.
• Visually inspect for bent components: seat rails, seat post, stem, handlebars, chainrings, crankarms, brake calipers and brake levers.
Every Six Months:
Inspect and readjust bearings in headset, hubs, pedals and bottom bracket (if possible; some sealed cartridge bearings cannot be adjusted, only replaced).
Annually (Depending on Mileage):
Disassemble and overhaul; replace all bearings (if possible); and remove and if necessary replace all brake and shift cables. This should be performed at 6,000 miles if you ride more than that per year. If you often ride in the rain or mountain bikers who get dirty should overhaul their bicycles more often.