Categories
Women

Learn and laugh with ladies Cycling

Melbourne Australia: LOYB
Womens Cycling: Social: Learn: HolidaysLadie Back on your Bike :steves poster

Group Rides

Never ridden a bike? Haven’t ridden in a few years? Like to brave the road? There’s a class to suit all riders. Choose from private lessons, group lessons or join a group bike ride.

Lessons

Group Lessons in a car-free zoneMost of the lessons, both Private and Group, are held in Elwood /St Kilda  Victoria. These are scheduled on both weekends and on weekdays.

Group lessons are listed on the rides/events calendar .

Private lessons are not listed on the calendar as these are arranged to mutually suit the instructor and cyclist.

Private lessons can be for any stage of cycling from, those who have never ridden or those wishing to brush up on their cycling skills. 75 mins. =$80

Group classes.

Skill and confidence classes:  Some are free and some are 2 hrs =$50.

After these sessions, you will be assigned a group suitable for you to cycle with and have fun at a similar standard.

Once assigned a group, if you wish you may join Ladies Back On Your Bike.

The annual fee is $85 per year, adjusted according to when you join.

Melbourne Paths

These rides take you on one of the numerous bike paths in and around Melbourne sometimes en route to lunch whether a picnic or a cafe. Develop your fitness and riding skills as you cycle, chat with other riders and enjoy the scenery.

Duration: Rides are approximately 3 – 4 hours.
Group Size: Group sizes usually range from 4 – 8 riders. Max 12.
Price: $20 or $30 per person (if you and your bike are being transported in the Ladies Back On Your Bike van and trailer).

Ladie Back on your Bike :April:4Breeze Rides

Breeze is a program run by Cycling Victoria, established to connect women riders. The rides are led by women all across Victoria. Jacinta leads regular Breeze Rides on the bike paths in and around Melbourne.

Duration: Rides are approximately 1-2 hours.
Group Size: Group sizes usually range from 4 – 8 riders. Max. 12.
Price: Free.

Ladie Back off your bikeLadie Back on your Bike :April

Categories
Video

Tick the TooMoo220 off your bucket list

The TOOMOO 220 is not an event and certainly not a race, at 220 kilometres with 2,000 meters of elevation gain the TOOMOO 220 is a supported group ride; designed to take you out of your comfort zone and to test you.

Grab the fast Facts here

 

Categories
Challenge Video

Challenge and Friendship

Categories
Holiday

Fiji Family Ride – pretty awesome winter treat

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The Fiji Islands are very much defined by the vastness of the South Pacific Ocean which for a long time have provided both isolation and protection. Made up of 332 volcanic islands, 110 of which are permanently inhabited Fiji is most famous as a tropical resort holiday destination. But beyond the friendly faces in the upmarket resorts is a land of big hearted, laid back and genuinely welcoming people. With deep traditional values both the Fijian and Indo-Fijian cultures are alive and kicking.

Picture subsistence villages, rain-forested mountains and quiet roads winding around a coastline of an unbelievably clear blue ocean edged with swaying coconut palms. This is the Fiji we are heading for.

‘Vanua ni Sega na Leqa’ takes us to three of Fiji’s main islands, starting in Viti Levu with a two day village based trek in the Koriyanitu National Heritage Park (revisiting friends – Mandy worked with over a decade ago). A short flight takes us to Vanua Levu for six days of cycling across the island and on to Taveuni, aptly named the Garden Island. Add into the mix overnight village stays, reef snorkeling and plunging into crystal clear waterfall pools and you have the perfect mix for for a real tropical adventure.

And yes, you may find an occasional pina colada along the way…

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Comment from Steve

This is a great fit ….and more than a little tempting particularly with some of the “off the bike” time… What catches my eye not surprisingly is these pics

 

fiji:4fiji:3

Categories
Tips

Clean Socks in minutes

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Look What Kev’s Spotted.

Kevs Kornerpic plus logo

IS CYCLEPETER.COM ON YOUR RADAR?  Have you visited Cyclepeter? It’s a great site put together by a very passionate and knowledgeable Cycling Enthusiast. Did you know that Cycle Peter was in Australia last year enjoying the magnificent Tasmanian cycling landscapes…then it maybe time to check him out…but lets first pick his brains on socks…

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[/vc_column_text][/vc_column][/vc_row][vc_row][vc_column][vc_column_text]Once in a while I run out of clean socks and need to get them clean again quickly.

Like today when I was stuck at the airport of Doha for another 24 hours after I had missed my connecting flight. Luggage is gone, and I am stranded with nothing but the socks I am wearing. And they started to smell.

Here is the trick how I got my socks clean again in less than 5 minutes:

I went to a bathroom, in this case the shower room of the lounge. But any sink works.

You do not need any special detergent for cotton. Any soap does a good job, and shampoo is perfect.

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The physics of getting dirt and smell out of clothes tells us that you need:

  1. Heat (in the water). The hotter, the better.
  2. Physical movement (of the dirty stuff). The more, the better.
  3. Time. The longer, the better.

You can understand the cleaning process as a formula:

clean = [heat] x [movement] x [time]

The larger the result of the multiplication of the three, the cleaner your socks get. And you can compensate some of each of them with more of the other.

A washing machine may use water hotter than your hands can stand. And it definitely takes much more time (usually 30 to 90 minutes). So you can only compensate both by real good movement.

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Meaning you have to manually rub the socks against each other for 2 -3 minutes. Or even use them like gloves and then rub their bottom parts (which are the dirty parts) against each other with your hands inside. This method is a much more effective movement than the soft and random rotation of a washing machine. And this is how you compensate for a good result.

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Now you have dissolved the dirt and smell with the shampoo, but both is still in the socks. So give it a good rinse. And another one. And another one. Until nothing but clear water runs out.

Twist the socks much as you can. To will get them 1/3 dry.

Two more steps, and you are done:

To get your socks 2/3 dry, use a dry towel. Put it on the floor and place your socks nicely on top. Make them as wide as possible to enlarge the wet surface that gets in touch with the dry towel.

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Now roll the towel until the socks are fully rolled in.

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And now apply pressure.

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For me that works best if I stand on the rolled towel.

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Let your weight work on the least surface of your feet. In other words: stand on your heels, and now stand on one heel only. This gives the most pressure to the towel. Make sure that all parts of the towel get that pressure, from far left to far right.

Rotate the towel around its axis for 90 degrees. And repeat.

Now your cotton socks are 2/3 dry. And if your socks are made of a synthetic material you may even be done already.

But cotton soaks much water per weight (this is why we like cotton towels so much), and it does not let the water go easily (this is another reason for cotton towels).

Since we fought cotton with cotton, we are not fully done yet.

My last step: get a hair dryer, pull the socks over its opening – and now apply full power!

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Make sure that the sock does not block the dryer from working. Otherwise it will overheat. You can either test this by putting your other hand over (just a part) of the inlet filter on the opposite side. If you feel the air streaming into the dryer, everything is fine. Or you test whether enough air is getting through the socks. You can actually feel the humidity getting blown out.

If not, you can try to pull the sock longer. This makes the mesh a bit larger and lets the air through more easily.

The hair dryer will gently inflate the sock, and the hot air will evenly leave the sock and take all humidity out.

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After just 30 or 60 seconds your sock is dry.

Well, almost dry. Since the very upper part will still be 1/3 wet. That bit, that was pulled over the dryer. But that does not bother you and will quickly dry when wearing them.

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In my case the whole procedure took me 4 – 5 minutes. And now my socks don’t smell any more and I feel much more comfortable sitting in the lounge without shoes again and writing this blogpost.[/vc_column_text][/vc_column][/vc_row]

Categories
Video

TooMoo220 – Queensland Cycling Experience not to be missed

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Grab the TooMoo220 fast Facts Click Here

[/vc_column_text][vc_column_text]There are two rides this year The TOOMOO 220 and the inaugural MINIMOO 110

The 2016 TOOMOO 220 is not an event and certainly not a race, at 220 kilometres with 2,000m of elevation gain, the TOOMOO 220 is a supported group ride; designed to take you out of your comfort zone and test you like never before.

220k is a long haul in anybody’s language, we suggest you participate in some training rides to prepare and test yourself.

The 2016 MINIMOO 110 is limited to 50 only participants and will start with a bus ride for you and your bike out to Somerset Dam where you will join the 220 riders as they make the halfway point. We will then ride as a collective from Somerset to Mooloolaba finishing as one at the iconic Mooloolaba Surf Club right on the beach.

The MINIMOO has been created by popular demand to accommodate those who want to participate in all things TOOMOO but just don’t have the legs for 220 ks in a day[/vc_column_text][/vc_column][/vc_row][vc_row][vc_column][vc_media_grid grid_id=”vc_gid:1462163911239-0248d4a9-e133-4″ include=”714013,714014,714015,714016,714017,714018,714019,714020″][/vc_column][/vc_row]

Categories
Video

Could You Stand up to this type of Challenge?

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“So when someone says, ‘Oh, it’s just a triathlon,’ it’s not. It’s a completely life-changing journey.”

An IRONMAN Australia Story

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Categories
Nutrition

Bubba says feed the need

Fuelling for Endurance

Athlete Classifications
Delina Rahmate

I recently read an article by Hanny Allston an Ultra Runner who has made observations of endurance athletes and their fuelling strategies. The following is a summary of her classifications of athletes when it comes to correct fuelling. Consider where you may classify yourself at different times:

The Blank Stare Athlete
Your central nervous system is seriously affected. In essence, you have become similar to a diabetic with low blood glucose levels. Whatever you are drinking and eating is inadequate to supply sodium and glucose to the transporter pumps in your cellular membranes and thus, energy to your brain. Try to learn to listen to your central nervous system. Negative thought processes, clumsiness, feeling cold, dizziness, vertigo, numb feet or hands, or even nausea can all be symptomatic of low glucose levels in the brain. If you experience the glazed-over appearance, feed with instant glucose along with a higher sodium concentration electrolyte. If you are nauseous, you can rinse your mouth with glucose as the oral mucosa has a direct glucose absorption pathway to the brain. If this helps, you can then start to slowly feed glucose via gels or a preferred carbohydrate source.

Bubbas HeaderBubbas Bike lab refuel
The Weary but Starry Eyed Athlete
Your nutrition and training strategies are strong but likely the quantities need adjusting. Sparkling eyes and alertness suggest that the central nervous system is coping. The physical weariness can be a symptom of further training required, or it may also be that you need to increase the quantity of glucose and electrolyte replacement. You should also be paying close attention to changes in your central nervous system as the race progresses. If negative thoughts, anxiety, clumsiness or any of the other symptoms above settle in, make sure you increase your glucose and sodium intake. This is especially true if you start to experience cramping.The Prancer and Dancer Athlete
You are nailing it! To compete like this, your central nervous system must be functioning fully and you are alert enough to absorb your surroundings. Further to this, it appears that your training has prepared you optimally for the challenge you have embarked upon. However, keep an eye on climatic changes throughout the race as increases in temperature, humidity or wind will alter your evaporative sweat losses. Monitor your thoughts and alertness, with any small changes requiring a top-up of energy.If you are confused or concerned about your fuelling strategies and find it difficult to digest food, stay hydrated or are bonking, cramping or suffering unexplained fatigue regularly you may need to have some assistance planning a strategy that works for you. If you would like assistance you can book an appointment with our consultant nutritionist, Delina, online throughhttp://www.bubbasbikelab.com/consultant-nutritionist.html or phone directly on 0402309997.Happy training and racing
Delina

The full article can be accessed via the following link:https://ultra168.com/2015/05/25/do-you-fuel-yourself-adequately/
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Categories
Coffee

What do-ya reckon about Coffee free?

[vc_row][vc_column][vc_custom_heading text=”Actually its Real Good!” font_container=”tag:h2|text_align:center” use_theme_fonts=”yes”][vc_column_text]Coffee by Cyclepeter on fbWatch out for the Dairy and the Sweet stuff…

Coffee Coffee Coffee – “In the age of gluten free, dairy free and exclusion diets many people ask us about caffeine. Coffee in particular is a big one people fear having to leave out of their diet. Guess what? There is no need to! In this week’s edition of The Man Shake Blog, Adam MacDougall explains why you should still enjoy a coffee and the health benefits that come from it.” continue […]

What do you reckon is this Man Shake guy onto something?

Cheers Steve

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Categories
Uncategorized

Visualise yourself “Around the Bay”

RearViv your RearSafetyTraining, fitness and good health all go hand in hand, but what is often missed in this thinking, is the mental health and the visionary aspects as opposed to the more common perception of physical health benefits. Having a challenge will almost always galvanise the mind into producing the habits and mental disciplines to get us out of bed in the morning and train, but a challenge has a way of firing up the embers and exciting all aspects of our previously mundane life.

I guess it’s a lot like the ‘Chicken or the Egg’ –  the reality is that we need both, just take that first step -right? –  but for me it’s always been about the vision first, a vision that I can touch and feel, you know the type of vision that fills your quiet moments, that lift your spirits into action. For me the physical stuff just follows to serve my vision. When it comes to the “rubber hitting the road” action part of this equation, I would have to say its pretty dam ugly sometimes –  taking that first step on a run or the strong head wind on a colder morning as my pedals do not serve up the expected power ratios…hmmm why am I here again?  I am the only one that thinks that way…right?

Goals sound like such an over rated cheesey cliché that haunts us from the shadows and very often freezes me into temporary inaction, but the reality is this… every time I have succeeded there were ALWAYS 5 things that were working for me…

  1. ‘Vision’ – and it was my unique Steve type vision
  2. ‘Challenge’ that was born from my vision
  3. ‘Very Small Goals’ plus some medium sized goals that set me on the path
  4. ‘Ugly Action’ was OK – passing a parked car going the other way was at least a start
  5. Evolution – evolution represented a story unfolding and it was my story

So what comes first? the Vision or the Challenge…because in my books the other 3 points will never come into play until I have bought into the ‘Challenge’ part..What do you reckon?

If you are in Victoria and its getting chillier by the day, just maybe this challenge will reach out and touch your vision?

Why not dive into the “Fast Facts” of Bicycle Victoria’s “Around The Bays 2016”

Cyclelike to Cycleevents:1

RearViz: Rear Safety