Trail running and hiking

I probably can't say it enough - I love trail running and hiking! Although that doesn't mean that I am super fast, I'm usually middle to back of the pack crossing the finish line, but I have yet to DNF (Did Not Finish) so there's that! (Just means I am stubborn, I guess.)

My longest distance has been 50 miles, but now I tend to like the 16 to 20 mile distances  as it doesn't require as many (or any?) long training runs. I want to be out on the trails every weekend not sitting at home resting or recovering from an injury. I've found as I get older I need to carefully monitor my aches and pains and rest or shorten my mileage, to prevent something minor turning into something major.

Mother's Day hike - 1,000 steps 2013

I like letting my mind rest and not focus on all the tasks I could be doing, instead I enjoy  not thinking about my phone, email, Facebook, yardwork.....my only thoughts are 'When will this hill end?' or 'I wonder if I have enough food and water to finish the race'.

If anyone is looking for a hiking or trail running partner send me a message, I would love the company! I've already registered for the Call of the Wilds in August, so I'll need to get some hours on my feet in the next few months. This race is quite challenging, one of the climbs is several miles. Oh....and they call it a marathon but it's really 29.5 miles! This year I hope to cut a few hours off my time by doing some running and then power hiking the climbs. We plan on doing some practice hike/runs of 15ish miles in June if anyone wants to get a preview of the course.

Mother's Day Hike 2014 - Mid State Trail near Martinsburg

With all of that, here are some upcoming trail races I've got my eye on. I've done all of these at some point so if you have a question about anything let me know. Most are hiker friendly and have generous cut off times.

June 6 - Rothrock Trail Challenge
July 26 - Run with the Deer Flies
August 1 - Lost Turkey Trail Ultra
August 16 - Call of the Wilds Marathon
September 12 - Rockin the Knob (Blue Knob)
September 20 - Dam Half
October 11 - Green Monster
Early November - Sweat for the Vets
Black Friday - Hyner training run

Have a great day and get outside!

Three Steps May Boost Healthier Eating

3 Steps May Boost Healthier Eating

A Few More Tips for Bike Commuting

Just because you rode your bike does not mean you should walk in sweaty and rushed.

On your drive into work, have you ever noticed a cyclist obviously commuting and admired that person? Have you thought it would be cool to ride your bike to work, or home from the office? Perhaps it's crossed your mind that bike commuting not only helps the environment and saves gas money; but it could help you stay fit, healthy and burn a few extra calories.

Despite some worthy reasons to ride your bike to work, there never seems to be a good time to start. So why not start now? Lots of people commute on their bicycles, why not you?

Even if you commute only a handful of times, it's better than none at all. To help you get rolling, here are a few tips for commuting on your bike:

Suggestions for looking like you didn't commute

• Time can be your friend. Give yourself built in time in case of a flat tire, mechanical or to try a new route to work. Try waiting to drink that cup of coffee when you get to work, that way you have time to stop sweating before you wipe off and change.

• It’s not a race. Enjoy the ride and don’t rush it. If you want to rush off somewhere on your commute, let it be the ride home where you can be sweaty in the comfort of your own couch.

• Don't make a big deal out of special clothes and gear. Depending on the distance of your commute, you might be able to commute in your work clothes. Some commutes are workouts and other commutes are more practical in nature.

• Strategize your clean up time before work. Action Wipes may be something for you to try. It’s like a shower in towel, disposable and all natural. Start from your face going down, it will leave you feeling clean and you won’t be salty the rest of the day.

Spring Ride With The Mayor

May 16 @ 9:30 am - 10:30 am

Join CentreBike and State College Mayor Elizabeth Goreham for a family-friendly bike ride.

The ride will start and end at Orchard Park, completing a 7-mile loop at a leisurely pace.

This will be a 7 mile ride at a very leisurely pace that starts and ends at Orchard Park (off of Blue Course Drive).  Families with children are encouraged to attend. Come on out and enjoy the spring weather on two wheels!

Saturday May 16
9:30 AM  Orchard Park (off of Blue Course Drive)

Presented by CentreBike and State College Mayor Elizabeth Goreham

Ride Your Bike to Work Week

Pennsylvania is proudly participating in Ride Your Bike to Work Week – May 11 – 15

This is a post by Andreas Kambanis who runs a blog, London Cyclist, about cycling and London. 

I started commuting into work by bike in the same way I do many things in life. With little or no plan! The way I look at it is if there is anything I need to learn I’ll soon figure it out along the way. Here are 5 of the lessons I soon picked up.

1. Route

When I first started bike commuting I had just moved to London for a new job. It was my first day in that job so I found my route on Google Maps and looked at it once. This was a major error.

After a good start I forgot the route and took a wrong turn. Then another wrong turn. And another. I somehow ended up on Oxford Circus. One of the busiest, most horrible roads for cyclists in London.

After a quick call to my new boss who I had yet to meet I confirmed I would be late for my first day at work.

Lesson learned: Plan the route ahead and do a test run.

2. There are some things you shouldn't economize on

I noticed something on all the other bikes parked at office that my bike was lacking. They all had massive U-locks. I looked at my weak bike lock and realized a thief could probably chew through it with their teeth. A couple of days later I made sure I got myself to the nearest bike shop and purchased a proper bike lock.

Lesson learned: Spend as much as you can on a good bike lock. It is worth it for all the effort and money you will save by preventing theft.

3. A little maintenance goes a long way

I made all the maintenance mistakes you can possibly make. I over lubricated my chain, I didn't keep my bike clean and I didn't replace my break pads until they wore through my wheel rims. I caused a lot of damage to that poor bike. After a while I replaced it with a new one and pledged to learn bike maintenance.

Lesson learned: Learn the basics to bike maintenance as it will give you a much smoother, more enjoyable bike ride and will make your bike last longer.

4. Local bike shop

It is worth building up a relationship with a local bike shop so they can help you out at a time of need. I have since got to know my local bike shop owner so whenever I head in there to buy something new I can ask some advice on any maintenance problems I’m having.

Get the right bike helmet fit

Here's how to get the best protection for your head

Published by Consumer Reports 2015

Bike helmets  

A bike helmet must fit snugly to protect you. “Try on the size you think you need, and then try a size smaller,” says Rich Handel, Consumer Reports' assistant test project leader. (Warning: Don’t be tempted to buy a larger size for your child, thinking she will grow into it!)

If you’re buying a bike helmet online, check the return policy to make sure you can exchange it.

Another important shopping tip: Wear a ponytail or a hat when shopping if you ride that way; those things can alter the fit. Then use our tips to make sure your helmet fits you properly.

Check the fit

·         The helmet must be level on your head. It's not a bonnet!

·         The front edge should be no more than an inch or so above your eyebrows.

·         The strap should fit closely under your chin. You shouldn't be able to see daylight between the strap and your chin.

·         Straps should meet just below your jaw and in front of your ears, forming a V under your earlobes.

Find out how we tested bike helmets and which ones topped our Ratings.

How do you know whether the helmet fits?

Push the helmet side to side, then front to back, and give it a twist. (The skin at your temples should wrinkle.) The helmet should move only a little bit.

If it’s too loose and your helmet has an adjuster knob, tighten it, or if your helmet came with extra pads, use the thicker ones. If it’s too tight, turn the knob to loosen it or use the thinner pads.

Will it stay put while you’re riding?

With the heel of your hand, push up on the front edge of the helmet. If it exposes your forehead, shorten the front straps. Then grab the back and try to push the helmet forward off your head. If it covers your eyes, shorten the back straps.

You’ll know the chin strap is tight enough when you open your jaw halfway and feel the helmet press down on your head.

Get out and ride your Bicycle!

Welcome to Spring (finally!!)

There are many exciting biking events in our area and I would like to start out with information and resources to help you get out and on your bike as the weather warms up!

May is both National Bike to Work Month, as well as National Bike Safety Month, and CentreBike has a handful of events to celebrate the start of another warm-weather cycling season.

You may be wondering who or what is CentreBike?

Here is a link to their website and this is their mission statement.

CentreBike is a 501(c) organization, founded in 2000, to help facilitate the vision of a more cycle-friendly community in the greater State College area. We are a coalition of cyclists working for cyclists, with the goal of promoting bicycling as a means of recreation and transportation.

CentreBike will be sponsoring “Commuter Coffee Fridays” and will offer free coffee to commuting cyclists every Friday morning in May at a different location around Downtown State College. You’ll also have the opportunity to take a family-friendly bike ride with the Mayor, or attend a PennDOT press event about bicycle safety in the region.

·         Friday, 5/1, Commuter Coffee Fridays

·      Friday, 5/1, “Ask a Cyclist” Table all day at Allen Street Gates (and see our A2B(ike) page for online help)

·      Friday, 5/1 through Wednesday 9/30, The National Bike Challenge

·      Sunday, 5/3 The Linden Loop at the Rock Hill School
(not a CentreBike event, but helps support a bike rest stop at the school)

·      Tues-Weds, 5/5-5/6 Make a donation to CentreBike during the CentreGives Campaign

·      Friday, 5/8, Commuter Coffee Fridays + Group Photo at Old Main Steps

·      Friday 5/8, PennDOT Bicycle Press Conference at Old Main Steps

·      Friday 5/15, Commuter Coffee Fridays

·      Saturday 5/16, Spring Bike Ride with the Mayor

·      Friday 5/22, Commuter Coffee Fridays

·      Friday 5/29, Commuter Coffee Fridays

Other cycling events in the State College area for May include:

·         Tuesday – 5/5, State College Cycling group ride, Circleville park – 6pm

o   Different levels(speeds) are offered each week so don’t worry about being left behind! And starting in June there is a slow and easy ride on Thursday nights.

·         Tuesday – 5/12 State College Cycling group ride, Fairbrook park – 6pm

·         Friday, Saturday and Sunday – 5/15-17 Raystown Dirtfest mountain bike festival

·         Sunday – 5/17 Nittany Mountain bike group ride at Cooper’s Gap

·         Tuesday – 5/19 State College Cycling group ride, Mt. Nittany School – 6pm

·         Tuesday – 5/26 State College Cycling group ride, Bernell Park – 6pm

·         5/24 – 5/30 – Transylvania Epic weeklong mountain bike race

o   Don’t want to race? There are volunteer opportunities. (and then I like to ride some of the trails after I am done with my duties!)

·         Sunday 5/31 Bestwick Foundation Spring Ride 2015. Short and long course with lots of good food and beer afterwards.

It can be scary showing up for a group ride for the first time, but don’t worry everyone is very friendly and we love adding to our group. When you arrive, ask who the ride leader is and introduce yourself. The ride leader can tell you the route and give you a cue sheet. (road names, turns and mileage for that night’s ride)

If you are new to cycling you may want to start at a slower paced group at first just to see how things work and then adjust the next week based on how the ride went for you.

When riding on the road, the average speed is used to determine the grouping.

AA – 20+

A – Average speed of 18-20

BB – Average speed of 16-18

B – Average speed of 14-16, sometimes there is also a B+ (they go a little faster)

C – Average speed of 10-14

D – Average speed 8-10 (Thursday nights, see below)

Thursday Slow and Easy Rides (June and July, Haymarket Park @ 6:00pm)

Whether you’re just getting started in the sport and want to learn to ride with a group or you’re returning to the sport after some time away.

                                                               

In my next post I’ll address some tips for riding in a group and how to stay safe and upright.

Until then keep the rubber side down! (Be safe)

Mary Ann