Photo: Ian Thomas Ash – Tokyo, Japan

Did you know that May is Go By Bike Month and Bike Safety Month? When many of us think about riding a bike in this country we think about it in a recreational sense. Yet the bicycle can really address a lot of the issues of our country such as dependence on oil, traffic congestion and the increasing obesity epidemic in both young and old. Have you thought about replacing a few of your trips by car by using you bicycle? This is one of my favorite statistics; 40% of all trips are within two miles of the home. Initially maybe a little hard to believe, but then stop and think about it, it is realistic. I bet you can ride your bicycle for two miles. Which of these trips could you use your bike instead of your car? Taking your children to and from school, sports practices, trip to the store for those few eggs that you need? How about the trip to the local hardware store for that one item you need to complete your project? Could you ride to work once or twice a month?

In 1964, 50% of kids rode to school and the obesity rate was 12%…in 2004, 3%rode to school and the obesity rate was 45%. That is a huge change and the trend isn’t changing. Between 1960 and today the average weight of a 6-11 year old has increased 11 pounds. Another statistic; the average adult gains two pounds a year. Small changes in your family’s lifestyle and habits can lead to large improvements in your family’s health.

I primarily commute by bike for runs to the hardware store or the grocery store. I find my bike is just as fast for these trips as my car. It doesn’t take much to start using you bicycle for short trips. Depending on what sort of trips you use your bike for you may find a rack, bag or basket to carry your items in helpful. These two items will make things simpler and easier for you. Simpler and easier means you are more likely to use your bike more. Cargo specific bikes are available that will carry two hundred and twenty five pounds but I recommend starting small. Don’t forget a lock to lock the bike up at your destination. The rest of the items you likely already have for your bike. A helmet for when you ride, a mirror so you can see what is going on, a bell to let others know you are approaching. If commuting by bicycle becomes a more regular activity for you then some additional items will increase your fun factor. Fenders will allow you to ride in a wider variety of conditions and keep you cleaner from any sections of water you may come across in your travels. Additions to your cycling apparel in comfortable tops or bottoms may be considered. Commuter apparel that looks like casual wear is becoming more popular and offered in more styles. For short trips though none of these items are really necessary, just wear what you need for your destination.  The important part is to start switching the short trips from your car to your bicycle. Riding your bike is fun and once you start to use your bike for commuting  you’ll realize it is really easy and really fun.

Each U.S. rush-hour auto commuter spends an average of 50 hours a year stuck in traffic. Being outside on your bike is a lot more fun than being stuck inside your car. Could your family take one or two trips a week by bicycle?

PHOTO CREDIT SUB TITLE:

Do you think this will ever become a common image in the US?  You can park 14 bikes in the same space you can park one car. Photo: Ian Thomas Ash – Tokyo Japan

A Copy of this article appeared in the May Arundel Voice

Andrew Sink Fitting Alice

critical to me making not just a good purchase, but a great purchase. This was my second bike purchase since I started racing in Triathlons, my first was a great bike but I just went by my own feel when I tested it. I noticed that especially on flat courses, where you do not change position often, I would get various aches and pains (e.g. lower back, sometimes my legs would get stiff). After racing my first Ironman I decided before I raced again for my second Ironman I was going to upgrade my bike. I found Crofton Bike Dr from taking winter bike classes at the store and really became comfortable working with them. Andrew Sink did my FIT, it took more than 2 hours with all the measurements but he determined not only my best positioning on a my bike but what bike fit my frame best. That alone saved me money because I had been told by friends to take advantage of a special of a bike deal being offered on the internet and I am glad I didn’t listen to them because I found out that brand was not a good fit for my body. The bike I ended up with was so easy to adjust to it felt like it had been made for me and I was comfortable on long rides right from the start. Due to that comfort and correct positioning my speed increased and I am getting more in touch with my potential in cycling. You do not need to be a competitor to need a FIT, you only need to want your bike to be the correct size for you and to be totally comfortable on those long rides. After a year with my bike and FIT I can say I am convinced it is the smartest way to go whether you are purchasing a new bike or just making yours more comfortable.”

Alice Spriesterbach – Ironman Triathlete – used with permission.

Bike: Speed Concept 9 Series

Learn more about our Fitting Services or give us a call.

Warmer days are right around the corner and by the time you read this we will be enjoying later sunsets thanks to day light savings time.

Last month we talked about all of the great places to ride locally. If you missed it visit my blog for all of my Arundel Voice Articles. If you have a suggestion for an article please let me know. This month I would like to talk about what accessories are going to make your cycling fun and safer.

Helmet – of course. MD Law requires all riders under the age of 16 to wear a helmet. Wearing a bicycle helmet, besides being commonsense, is the brain’s major protection. Today’s helmets are safer than ever. And they are vented, comfortable and light. Federal properties, such as military bases and parks, require cyclists to wear a helmet. Helmets usually last 3 years or so, depending on use and climate. Always replace your helmet after it has sustained an impact.

Bell or Horn – It’s a Maryland law. The human voice does not meet the state requirement. A bell is a friendly way to signal your approach; and do “ring” well before you pass people.

Hydration – You need to stay hydrated while riding. A water bottle and cage is a small investment. Typically drink one bottle for each hour you ride. Water bottles have come a long way, they are easier to drink out of and many are designed to keep your drinker cooler on the hottest of days. Most of today’s bicycles come with mounting points for at least one if not two bottles. Also available are handlebar mounts. This style of mount is ideal for young children. Going long distances? Try a hydration pack. It can carry up to a hundred ounces of fluid while providing additional pouches for other items. Learn more about hydration here.

Photo ID and Emergency Contact Information – If something should happen, who do you want contacted? We recommend a RoadID in a jersey pocket or saddle bag. If something happens, you won’t be alone for long. Or use a luggage tag with pertinent info on it.

Cell Phone – perfect if you need to call someone for help. Most of today’s Smartphone’s have apps that can help you track your training, offer navigation and act as a cycling computer.

Camera – a great way to create memories from your ride to share for years to come. You never know what you will see.

Gloves –Gloves are easier to replace than the skin on your hands. They’re also comfortable.

Fix a Flat Kit –Spare tube, pump, tire levers. Be prepared for when you get a flat tire. Fixing a flat is relatively and with a little practice you’ll be an expert. If you don’t know how to fix a flat contact me and I will be happy to teach you. Even if you don’t know how to fix a flat it is important to carry the equipment you need to do so. That way a fellow cyclist can lend you a hand in your time of need.

Floor Pump – Proper tire inflation before a ride is key to avoiding flat tires. While not a take along item on a ride checking the inflation of your tires prior to the ride will reduce your likely hood of a flat.

These “essential” cycling accessories will make your riding safer and more enjoyable. I look forward to seeing you out on your bikes this year. Safe riding!

What Is Your Plan to Become Healthier in 2013?

What is it in our life that causes us to wait until the last minute? We seem to want to use every minute to procrastinate to the last possible moment.  Recent examples; our leadership with the “fiscal cliff” or the NHL hockey lock out. I can think of a few things that we really can’t wait to the last minute on, one of them being our health.

I’ve come across some alarming statistic about just how much we procrastinate or don’t take our health as seriously as we should.

• Nearly 30% of Anne Arundel County residents are obese and another 39% are overweight!
• In 2005-2006 AA county topped the nation in prevalence of diabetes and high blood pressure!
• In 2012 AA county obesity rate topped the state average

For me one of the most concerning statistics is that today one-third of children in the U.S. are overweight or obese, more than triple the number 40 years ago. (Bikes Belong)

There are plenty more  statistics, but deep down I think many of us know that we can do more and should do more to improve our health/take care of ourselves.

There is some good news. You can start today and take a small step each day to improve your health. It isn’t hard but you have to start. The U.S. Department of Health and Human Services recommends we get a minimum of 150 minutes/week of moderate-intensity aerobic activity for physical health.

Exercising with your family is a great way to motivate each other to get in shape while connecting with them more. There are many ways to get in shape and one of my favorite ways is to ride my bicycle. Cycling is a great low impact aerobic activity. Whether young or old many people have the ability to ride a bicycle. In our area we are very fortunate to have lots of great places to ride.

With a little bit of effort and time the results to your health can be quite great and rewarding.

Three hours of riding per week reduces the risk of heart disease & stroke by 50%. (People for Bikes )That’s just thirty minutes a day six days a week or an hour a day for three days. Women who bike 30+ minutes a day have a lower risk of breast cancer. Adolescents who bicycle are 48% less likely to be overweight as adults. Have you ever thought of riding your bicycle for that errand instead of using your car?

Biking for transportation is listed as the safest way to get physical activity.  Did you know that 49% of trips Americans make are less than 3 miles? 39% are less than 2 miles and 24% are less than 1 mile. How many of your trips could you take by bike? Some ideas might be to ride your bike to school with your children, ride your bike to get the grocery items you forgot or to the hardware store. Need to get your kids to sports practice? Let them warm up by riding their bike with you to practice.

In upcoming articles I will introduce you to some of the many places to ride locally. I will also share with you some of the many things I have learned over my years of riding to help make your riding more fun. So now take some time to plan your riding for 2013 with your family or your friends. Set an obtainable goal that you can measure by either days of riding, (a favorite of skiers) miles of riding, or hours. I have one friend who tracks her athletic activity by the minute across all of her sports.  I wish you and your family a healthy and happy New Year. What is your plan to become healthier in 2013?

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Hard to believe we are six weeks into 2013. I trust your plans for a more healthy 2013 are moving along for you. Before you know it, it will be warm and you’ll be looking for places to ride outdoors. Good news you live in an area that has lots of choices. If you are just looking for a basic trip, there is one. Looking for more adventure? Got that too. Whether you are looking for paved or unpaved options our area has many choices

A  popular option are bicycle trails, sometimes called rails to trails – Generally bike trails are paved and free from cars.  The terrain is gentle or almost flat.  Many trails are great places to ride with children or have a fun ride with families or friends

Do you want to get closer to nature? Unpaved trails similar to bicycle trails are a good option. Two that are close are the C&O Canal or the Torrey C. Brown Trail (formally the NCR Trail). If mountain biking is your preferred type of riding Patapsco State Park and Rosaryville State Park are short drives. Patapsco offers a little more variety in terrain where Rosaryville is an ideal place for the beginner to intermediate rider.

For the road cyclists there are many great roads that offer the cyclist routes of ten to greater than a hundred miles in length. There are many weekday and weekend rides for those looking to ride in a group. Baltimore Bicycle Club and Potomac Peddlers all have rides that leave from nearby areas.

I’d be happy to help you find the perfect place for your next cycling adventure. For more information please visit my blog or send me a message on Twitter.

A few local areas to get out and enjoy your bike:

Paved Trails:

W B & A Trail: Odenton, MD – It is 3.8 miles long and it runs from Piney Orchard Parkway and Odenton Road to Bragers Road, while passing through the Piney Orchard Nature Trail.  It is accessible from the bike shop, via Waugh Chapel Road. Though this road is not recommended for children, the bike trail is fine for them.

Baltimore & Annapolis Trail: Runs from Annapolis, MD to BWI Airport.  It is 10 feet wide and follows an old railroad route for more than 13 miles.  There are many places to start a ride.  Do any distance you like.  It has a rural feel, generally, and is suitable for wheelchairs and rollerblades.

It also joins the 12.5-mile Baltimore Washington International Trail (BWI), which loops the airport.

The BWI Trail: This 12.5 mile trail is popular for its distance, workout and amenities.  There is access from the Airport Observation Area, on Dorsey Road (parking, playground, picnic tables, planes right overhead). Ask us how to link the trail with local back roads for a long road ride.

Unpaved Trails:

C&O Canal Trail – This gravel trail runs 184 miles, from Cumberland to Georgetown on the old canal towpath. A bucolic, 10-mile stretch along the Potomac River begins at White’s Ferry, near Poolesville.  Many cyclists take a few days and ride its entire length. Lots of history and scenery, all the way.

Mountain Biking:

Patapsco Valley State Park:  Nationally known for advanced off-road trails, its nickname is “Moab of the East.”  But there are trails here for all skill levels, like the paved, circuit trail to the Swinging Bridge, a 300-foot walkway over the river. We can recommend trails, based on skill and trail conditions.  This park is just off Route 1 South.

On our web site we have a great page with gift ideas for items under $80. Here we are going to cover some ideas under $80 that aren’t on the list and items over $80. Check with your cyclist to see if they have a Wish List on our site. If they do your shopping just got a whole lot easier. If all else fails we offer Gift Cards in any amount you would like.

Many people think the challenge in gift buying for cyclists is that the cyclists has everything. Many of us do but there are certain things a cyclist can never have enough of. Then there are the things the cyclists’ wants but often won’t treat themselves to. Some of the items fall into both of the categories.

Cyclist Gift Ideas:

We’ll start with a cycling gift that makes a great stocking stuffer or gift, nutrition products. Nutrition products are gels/chewables, bars, drinks and supplements. Single serve nutrition items start at just over a dollar and progress on up from there. These products give the cyclist the energy they need to finish their ride. A cyclist can never have to much nutrition on hand. A favorite of our customers are the Honey Stinger waffles. You can mix and match the flavors and the brands to make your own little care basket of nutrition for the cyclist. My favorite way to gift nutrition is to create a “gift basket” using a water bottle as the “basket”.

Can you ever have to many pairs of socks? Sock technology has come a long way. They are an important element of the cyclist kit because they provide support for your feet and manage moisture. My favorite brand of socks by far is Swift Wick. They are a compression sock that offers unparallelled support and comfort for your feet. Read Ernest’s longer review here.

Lots of cyclists own cycling shorts many don’t make the investment in a jersey. This is why a jersey can be a perfect gift for the cyclist.  The jersey plays a key role in moisture management, keeping you dry and not causing you to dehydrate because you are over perspiring. The body judges its temperatures in many ways and one of them is by how much moisture is on the skin. Jerseys are made for different seasons of riding and come in different colors which is why the cyclist can never have to many jerseys. This cycling gift will start around $50 and progress on up from there.

A good pair of cycling shorts is critical to the success of a ride. The contact points at the saddle, pedals and handlebars are the key areas for the comfort of the cyclists with the shorts making the most difference. With having to be washed after each use having a collection of cycling shorts is never a bad thing. Shorts start in the $40 range. For the casual cyclist we carry baggy shorts that have a padded liner and will offer the cyclist a lot more comfort then if they wore regular shorts. The most comfortable style of cycling short for the road cyclist is a cycling bib. Many cyclists are reluctant to purchase them for themselves but once they try them they’ll never wear anything else.

Once the weather cools down many cyclists put away their bicycles until the warm weather returns. For the cyclist who wants to maintain their fitness level through the cooler months there are two options. One is to invest in the proper cycling apparel. The other is to invest in an indoor trainer. Indoor trainers allow you to ride your bicycle in the warmth of your own home. Offering you perfect training weather year around for those hot days, cold days or days that are to wet and you just don’t want to venture outside. Trainers start at about $160 and progress on up from there. With the advancement of technology the rider can ride their favorite course or explore rides in far away countries. We currently have a PowerBeam trainer set up in the store, stop by to take it for a spin or wait for our review to be posted here soon. Want to learn a little more about what makes a great indoor training space? Check out Ernest’s blog.

Cycling computers have come a long way in just a few years. A wealth of data and information about your ride is now right at your finger tips. Computers with GPS units built in are just full of information. The Garmin 200 starts at $149. Other models offer options such as heart rate monitors, cadence and navigational features to name a few.

We hope this helps and we look forward to helping you select the perfect gift for the cyclists.

Michelle at the Women’s Road Clinic

We had a great time this past weekend at our Women’s Road Clinic!

The clinic was led by Michelle and Britni, and the participants ranged from beginning cyclists to women with multiple years of road riding experience.

The first part of the clinic covered clipless pedals and how they can make a rider safer, more efficient, and more powerful on the bike. Next, the participants learned about shifting and how to choose the appropriate gearing and cadence for a given situation. The last part of the clinic covered group riding etiquette, and then concluded with a demonstration on changing a flat tire.

Thanks to all our customers for coming out! We plan on doing another clinic in the spring and will be doing some women’s specific rides occasionally this fall before the cold sets in. Want to stay abreast of all the fun things happening at the store? Be sure to like us on Facebook or join our e-mail list.

On the evening of July 22, we started our move. We spent all day on Monday the 23rd working on the store and finally reopened in our new location early afternoon on the 24th. Our new address is 2616-A Chapel Lake Drive, Gambrills, MD 21054.

We now more space to serve you better.

Our new location to serve you better.

WHY HYDRATE?

Even at a moderate pace in mild temperatures, you can lose 3 to 4 liters of water during 2 to 3 hours of exercise. That’s equal to between 3/4 and one gallon of water!

YOU NEED TO HYDRATE CONTINUALLY:

The key to assimilating water and staying properly hydrated is to drink water continually, a little bit at a time, the cooler the better. Your body can absorb only about a liter of water per hour, which is often less than you’re losing. So a 2-liter hydration system (the equivalent of 3 large water bottles) is an ideal capacity for a vigorous 2- to 3-hour activity.

HOW TO STAY HYDRAYED:

The American College of Sports Medicine (ACSM) – the leading authority on sports medicine and physiology in the United States – has released “Exercise and Fluid Replacement”, a position stand that provides scientifically-based guidelines for effective hydration. They recommend the following actions to minimize the debilitating effects of hydration on health and performance:

The Garmin 910xt is well worth the wait.  The new 910xt was a belated Christmas present for me and I couldn’t be happier with it.

I previously was using the 305 Garmin and a Timex which were good but neither had the battery life of the new 910.  I am training for my 2^nd Ironman and this makes a big difference.  The heart rate pick up seems to be more accurate which is highly beneficial for my training and being able to maintain my heart rate zones.  The display of the 910xt is very similar to the 305 that I have been using, making the transition easy.

The size of the 910xt is much smaller and comfortable than the 305, and while I didn’t wear the 305 in the water the 910xt being smaller will make is so it will fit with the wetsuit.  I have gotten to use it in the pool and I really love the swimming metrics, I can break down every lap assignment down and it gives me my time and pace.   The 910xt allows you to select 25 or 50 and meters and yards or a custom swim, so it fits any pool you may swim at.  I haven’t gotten to try it for an open water swim yet but the GPS seems to be more sensitive – while using it for trail runs the GPS was able to maintain the position even under tree cover.  For my longer runs I have set the 910xt up to alarm every mile and indicate my average pace so I can see if I am being consistent or maintaining a negative pace, this is a nice feature that wasn’t on the 305.

The wireless system of downloading the data appears to be much easier than the 305 with the watch holder and wire system.  I haven’t had any trouble with the computer detecting the watch and downloading the data.  I haven’t gotten to explore too much on the bike yet since I am still indoors on the trainer but I am looking forward to it. All in all I highly recommend it – it was worth the wait!