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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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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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RearViz – RearSaftey
RearViz:23png

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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

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Safety

Safety at hand

It’s great that someone has stepped out and done something positive…for me its a choice that we all make and Ray made his. Ray and RearViz now give you the choice when it comes to safety, whilst this may not suit everyone I am sure it will suit most cyclists, not only for peace of mind, but this could actually save your life…Read Raymond’s story and decide for yourself…

“After nearly hitting a cyclist with his car four years ago, Australian business owner Raymond Crane came up with an idea. With a compact makeup mirror, ripped up wet suit material and a bunch of staples, the first ever RearViz mirror was created. From then, the idea quickly transitioned into a packaged product and onto the arms of cyclists around the world. The product is an arm-mounted rear vision mirror that allows cyclists to look forward and see behind their bike for oncoming traffic. Now often referred to as ‘the next best thing to a helmet’ the RearViz mirror is combating rider safety in a big way.

RearViz:4RearViz is a weather resistant collapsible convex bicycle mirror, mounted on the arm, using an adjustable armband to keep in place. It has been ergonomically designed to be adjusted to suit all arm sizes and arm positioning, allowing the user to acquire rear vision through a range of rear view angles and perspectives. The position of the rear view bike mirror can be adjusted to many positions through its ability to swivel and is able to stay in a desired position. Being mounted on the arm permits the user to engage the widest part of the body, which will allow the most rearward vision, having the ability to be used on either or both arms.

Unlike the conventional bicycle mirror, RearViz is lightweight, stylish and practical, so regardless what bike you ride, RearViz allows easy adaption to any kind of activity. We believe that RearViz is probably the only bicycle mirror on the market that won’t vibrate and distort your vision from road vibration as it’s mounted on your arm and not your bike. Interchangeable accessories are also available for you to swap it up between various disk colours and even our new Universal Camera Mount!

Capture the moment with a new RearViz Universal Camera Mount. The UT-35 Universal Camera Mount is our best GoPro mount yet. With a fully rotatable, arm-fixed camera mount suitable for a diverse range of cameras and other devices, this flexible mount allows you to catch quality footage with ease, comfort and style. Film on the go and do it all hands-free. Just attach your action camera and strap it to your arm, leg, body or board to enjoy a fully rotatable action camera mount for any sport or activity. Surf, snowboard, cycle, drive, fly or skate? Whatever sport you do, make sure you capture every moment with our Universal Camera Mount.

The RearViz mirror is designed for the rider not just the bike and is the next best thing to having eyes in the back of your head.  Mounted on your arm eliminates vibration and positioning loss, enabling you to have an improved awareness about what’s happening behind you without the hassle of constantly adjusting your mirror.

Further enhancements will be rolled out in the near future, so stay tuned for more exciting features and products.”
RearViz: Rear Safety

RearViz is bringing safety back to Cycling and is definitely worth your consideration www.rearviz.com

RideRotary Info:1

RearViz put in a lot of work into promoting Safe Community Cycling Events
such as Ride Rotary Events

Promotion of Connected Platforms:1Does your community event need to connect and relate better to its fast evolving community? maybe you you should dive in and “Learn More” 

RideRotary Info:2

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Uncategorized

It was War @ Tour of Duty 2

Justin and Mal from Toowoomba

Tour of Duty 2

By RideGC
April 24th 2016
Burliegh Heads
Gold Coast Australia 
It was war out there today but they all made it home – the wind got the better of some – Mal (bloodied) and Justin and  few other mates traveled all the way into this very unique Gold Coast Cycle event from outskirts of Toowoomba (sorry Mal couldn’t remember your towns name)  Justin and Mal had a wheel hug on the homeward stretch …maybe they could blame it on the wind which added to the challenge, but these two characters still came up smiling, the same could not be said for there poor old overworked bikes.

What a fantastic calibration between Andy Savage and family and the RSL who are the beneficiaries of funds raised.

Bring on Tour of Duty 3 in 2017
Www.tourofdutygc.com.au

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By  Jakazni

Listening to the howling wind in the early hours of Sunday morning must have been giving everyone who was riding the 2016 Tour of Duty the heebeejeebees! But in true ANZAC spirit, everyone who had registered fronted for the ride! Most were doing the 100km ride. It was fantastic to see so many women in the ranks as well.

The new cycling kit by JAKAZNI was awesome en masse and everyone looked sensational wearing it. The wind stayed around all day but everyone made it back to the Burleigh RSL. A broken collarbone ended one riders campaign.

Although I couldn’t ride this year due to my left arm being in a cast, I did get to enjoy the many emotions of the ride as well as the spectacular scenery as an on-course photographer.

The Scottish piper out at Tallebudgera Valley was a stand out feature. Even the locals were coming out to see what was going on and to enjoy his many renditions of some classic Rock ‘n’ Roll hits!

It really is inspirational to see te riders take on this ride as it’s definitely not flat and the wind made it even harder.

Well done to everyone who took part. I hope you like the images from the one armed photographer!

View Jakazni’s Photo Roll of Tour of Duty 2 

 

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You can extend your life

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RideRotary HeaderSydney 2 Surfers is coming into view …see below

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5 Ways That Cycling Can Improve Your Life

  1. Cycling can extend your life…what better than aiming at an Event?
  2. Cycling will almost certainly create new friends…especially at community events
  3. Cycling Improves your memory, reduces stress can help with controlling depression and improve your concentration and reasoning skills…Events have lots of colour and vibrancy
  4. Cycling will save you money if you incorporate commuting and in my experience, when you hit a rhythm in your cycling routine you will also see a reduction in food consumed, and takeaways are not as tempting.
  5. Almost number one for me and that is exploring new turf  and rediscovering old. I love becoming immersed and engaged – at one with our environment. This whole cycling lark is a lot like an adventure on tap and you can do it anytime you have the itch

[/vc_column_text][vc_empty_space][/vc_column][/vc_row][vc_row][vc_column][vc_raw_html]JTNDaWZyYW1lJTIwd2lkdGglM0QlMjIxMDAlMjUlMjIlMjBoZWlnaHQlM0QlMjI1MDAlMjIlMjBzcmMlM0QlMjJodHRwcyUzQSUyRiUyRnd3dy55b3V0dWJlLmNvbSUyRmVtYmVkJTJGMWUxSkRucmpxMVUlM0ZsaXN0JTNEUEx1QUpidURGWHFqcFl4VTJmUmhTdWMxZ3ZOczFFbXl4dCUyMiUyMGZyYW1lYm9yZGVyJTNEJTIyMCUyMiUyMGFsbG93ZnVsbHNjcmVlbiUzRSUzQyUyRmlmcmFtZSUzRQ==[/vc_raw_html][/vc_column][/vc_row][vc_row][vc_column][vc_column_text]RideRotary Info:1[/vc_column_text][vc_single_image image=”713817″ img_size=”full” onclick=”custom_link” link=”/sydneytosurfers”][vc_column_text]The Sydney to Surfers Cycle Tour raises much needed funds for Father Chris Riley’s Youth Off The Streets charity. Youth Off The Streets supports chronically homeless and drug addicted young Australians as they work to turn their lives around. The Ride is an initiative of and continues to be fully run by the Rotary Club of Engadine, and is a fully supported ride for 7 days

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Health Heroes @ lake Hume

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Did you know that there are 35 Rotary Cycling Events each year across New Zealand and Australia?
25,000 cyclists enjoy the Rotary hospitality each year and that’s not counting  their family and friends who travel with them to support their efforts.
Rotary is probably the single biggest unsung hero in getting people – regular community people onto back onto their bikes. Rotary is a significant Cycling Community and are positively responsible  for bring Family’s together and changing peoples lives. There are so many that face challenges, fitness issues and a Rotary Cycling Event provides a fantastic entry level to launch or relaunch a life change.

Help CycleEvents.com and myself Steve, develop “Ride Rotary Ride for your Community” into a place of pride and centralise the efforts jump across to “Ride Rotary’s” facebook page and hit the like button and see where this journey takes us.

Regards Steve

Congratulations to Lake Hume Cycle Challenge and Emma from “The Gooo Sticky info”

An excellent example of what local Community Cycling Events can achieve. www.cycleevents.com/lakehumecyclechallenge

Proudly a Rotary Cycling Event

Albury-Wodonga is taking it to world  (so to speak) but the point to picked up on here is that ‘Lake Hume’s Cycle Challenge’ is not just benefiting us cyclists, in fact the whole region is being showcased, the Events Participants, Organisers and Event Partners definitely benefit, but just step back a little, and you will see a lot more positive stuff, the Lake Hume Cycle Challenge pulls in the visitors and that has to be an absolute winner in my books as many thousands of dollars are regularly flushed down the media machine in advertising and yet here we see a local Rotary Club doing more than a little and on a shoe string budget .

Take a look at their website and you will see what I mean www.lakehumecyclechallenge.com.au/

Lets have a look at a recent post on the ‘Lake Hume CC’ Facebook April 2nd  

“Sydney rider Emma’s writes fantastic article on Regional Healthcare and the LHCC
Emma thinks riders in the LHCC are all “Health Heroes”. She was so impressed with the Event and the worthy cause she wrote an article for her employer’s quarterly newsletter. Please read it. She has really hit the spot with country healthcare and why the AWRCC has been our beneficiary for the past 4 years.”

[/vc_column_text][/vc_column][/vc_row][vc_row][vc_column][vc_column_text]Be creative. There’s always a solution.

Marketing and Communications Specialist, Emma Brown recently embarked on a 100 kilometre charity ride in Albury, here’s her story:
‘Where’s Albury? …..a seven hour drive!’
‘You’re riding 100 kilometres!’

 

These were the responses I received when I told members of my cycling squad that I was doing a charity ride in Albury.

Even the most enthusiastic of cyclists were perplexed that I would drive seven hours, where there’s no beach, to do a 100 kilometre bike ride. The second response was a shock that I could even complete a 100 kilometre ride.

I often get the award at the end of year presentation for the person in most need of an alarm clock, as I sleep in much more than attend training – as our group meets Tuesdays, Thursdays and Saturdays at 5.40am. So I can understand their shocked responses.

I signed up for the Lake Hume Cycle Challenge (LHCC), presented by the Rotary Club of Bellbridge Lake Hume, as my second cousin Colin Maginnity is the ride director. Colin inspired me to sign up as at 70 years-of-age he doesn’t miss his cycling sessions. And the community ride raises funds for the Wellness Centre within the town’s new Cancer Centre.

This year’s event is especially important to Colin as his brother died of cancer only a month before the cycling challenge.

I also thought it would motivate me to get back into bike training and stop sleeping for five more minutes then waking up at 6am to miss the rides, especially as injury has stopped me running for a few months and I’m planning to do the New York marathon.

And it worked, you might have noticed that on some Tuesdays and Thursdays at around 1pm, I started to lose the gift of logical thought and speech. I had to work hard to keep my eyes open, as fatigue set it. But on the upside I feel fitter, can ride faster and longer, recover better, sleep before 10pm, get into the office ready to go before 9am and happier to catch up with my cycling buddies.

The day of the 100 kilometre ride
I hoped that the average 30 kilometre training rides from Centennial Park to La Perouse or Watsons Bay in Sydney had prepared me well for the event. This wasn’t to be as I felt pretty sick for the last half of the ride. But the scenery was beautiful along Lake Hume especially the lush wooded valley before the only steep climb, as was the view from the dam wall crossing.

The two rider reviver stops were like an oasis in the desert, with piles of fruit cake, muesli bars and watermelon slices, all for free. There was also plenty of support on the ride from fellow cyclists, volunteers, first aiders and marshals.

Colin asked me what was the best part of the ride: ‘definitely riding under the finish arch, knowing it was over’. Which took me four hours to accomplish.

After partaking in the free sausage sizzle, with gourmet coleslaw and gluten free bread, I immediately felt better. Having a few floats in the Murray River and a sun bake on the grassy banks in leafy Memorial Park with a brewed chai latte from adjacent cafe, was the perfect recovery.

At the post ride dinner prepared by Colin’s wife Anne, a delicious beef casserole, with home grown vegetables, freshly baked lemon meringue pie and preserved peaches, I learnt what my $60 entry fee would contribute to.

This is good value if you compare to shorter races in Sydney, such as ocean swims, which often are the same price, you only receive a price of fruit and the fees don’t always go to charity.

The major beneficiary of the approximately $20,000 raised, the ‘Wellness Centre’, will provide support services and complementary therapies, such as cancer support groups, massage and exercise therapy (yoga and tai chi), nutrition and diet advice, meditation and counselling.

These services are designed to help patients remain positive, gain a sense of control and feel supported along with practical strategies integrated with the Regional Centre’s conventional cancer care.

Chairperson of the LHCC, Stuart Lucas, said that the Albury Centre, to be opened in July this year, will be among 10 Regional Cancer Centres across the country. Funds were pledged by the Federal Government in 2009, to redress the disadvantages people in regional areas living with cancer experience, such as a shorter life and a greater chance of dying from cancer.1

From the announcement of the funding, CEO of Cancer Council Australia, Professor Ian Olver, said people in regional and rural areas generally experienced inferior cancer care outcomes compared with those in metropolitan centres and that the best way to reduce the inequity was to bring services closer to patients.2

Stuart said that often people living in the Albury region undertake more aggressive treatment as they can’t afford the time and expense of travelling to Melbourne for regular care, a factor leading to higher mortality rates. In 2008-2012, mortality rates from cancer were highest for people living in remote and very remote areas.3

Colin said that the Centre will be ‘an immense benefit to many families in our region’.

“The tyranny of long distance travel while dealing with cancer is an extra load on families trying to cope with a dire adversary.”

To help bring quality wellness services to Albury and to boost your own health and wellness I recommend doing one of the four below LHCC events next February.
It would be great to keep breaking the records for the number of participants, this year there was 739 entrants, up from 606 the year before. For more information: lakehumecyclechallenge.com.au

Thanks to the Rotary Club of Bellbridge – Lake Hume and support from Albury North, Wodonga Central and Tallangatta Rotary Clubs, the Ulysses Motor Cycle Club, the volunteers and my triathlon coach and friend Tony Golden for accompanying me on the journey.

My cycling companion, Triathlon Coach, Tony Golden enjoyed a float in the Murray River, post ride.
1. Australian Institute of Health and Welfare, ‘Cancer cases double since 1982, but survival improving’,aihw.gov.au/media-release-detail/?id=60129550066.
2. Cancer Council Australia, ‘A way forward for regional cancer centres – independent expert recommendations’,cancer.org.au/content/pdf/CancerControlPolicy/Publications/MediaMaterials/090828_regionalcancer_capital_grants_workshop_FINAL_report1.pdf.
3. Cancer Council Australia, ’COSA, Cancer Council welcome $65m government investment in Albury Wodonga cancer centre’, cancer.org.au/news/media-releases/media-releases-2011/cosa,-cancer-council-welcome-$65m-government-investment-in-albury-wodonga-cancer-centre.html.

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Master the Bike and Gain Confidence

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From the bike we gain perspective, confidence and set new goals.

What was once unthinkable is now a possiblity

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Categories
Feature

Gold Coast Cycling ahead of the Cycling Curve

RideGC Front Page
Have you seen the latest Community Cycling Platform which has been rolled out in Australia’s Gold Coast? take a look as ‘Cycling Business and Community collaborate in producing a vibrant and effective environment that provides a full spectrum of our cycling kaleidoscope. We are witnessing a step change in human behaviour in how we live work and recreate. RideGC has captured this trend and developed a Multi Media and Connected Platform to reflect and keep pace…www.ridegc.com/
Screen Shot 2016-04-20 at 1.12.36 PMNarrow NeckChris-Thompson-Cyclismo QTRS6

RearViz is bringing safety back to Cycling and is definitely worth your consideration www.rearviz.com