Hey all,
West end Ride this week. NOTE: The Time Change - 6AM
Where: Mary Curtis Park, Right off Browns Line Exit on the Gardiner
When: 6AM
Dst: 3 Routes - 105kms/87kms/52kms
Break: La Rose Italian Bakery »
327 Bronte Street South, Milton, ON L9T 4A4 - (905) 875-0303
Here Are the Routes:
Route A - 105km(You will be Climbing the Escarpement)
Route B - 87km (Break @ La Rose Bakery)
Route C - 52kms (Break @ the Danish Shop - Downtown Oakville - Lakeshore and Trafalger)
Please Post if you're coming! Thanks.
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What Big Rides are You Planning on Doing in 2009?
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Details: CLUB DETAILS - CLICK HERE
Safety: Etiquette - Click Here
Contact E-mail: dan@beachescycling.com
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If you want me to post an Informal Ride Please E-mail: dan@beachescycling.com
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Links of the Week:
2008 BCC Sponsors
Here is the Sponsor Roster for 2008:
Cycle Solutions
Hillside Café and Bakery
Gabby's 980 Kingston Rd.
Movies to Go
Laird Chiropractic
TSP Graphics
Please Mention when Visiting Sponsors that you're from the BCC.
Cheers,
Dan
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COOL LINKS
About the BCC
Beaches Cycling Club(BCC):
Cycling in the summer can be about casual riding, sprinting, spinning, big-ring hammerfests or what ever your chosen type of riding is. The BCC was founded for the Sole Purpose to Network Cyclists. It has grown into a successful club which accommodates Riders at almost all skill/fitness levels. Everyone should be able to participate and have fun @ their respective levels.
BCC Fundamentals/Values:
1. Safety First - Rides/Routes are designed with Riders in Mind. Departure times are early because it helps minimize traffic(Cars/People) resulting in fewer potential accidents.
2. Riding Etiquette - All Members are aware of other members safety and enjoyment. Signaling is a Must and Staying within One Lane on a Double Lane Road(4 or More Riders) and Single File on a One Lane Road.
3. Members Input - Members are encouraged be involved and help host rides. The more the better. It gives New Members the chance to choose Rides they want to do and ultimately gets you on your bike more!
4. Good Times - The BCC is not just a cycling club. It's a bunch of people that like to have fun! There will be Planned Trips, Events etc. throughout the season. We will always have our "Beer Nights"!
Cheers,
Dan.
Cycling in the summer can be about casual riding, sprinting, spinning, big-ring hammerfests or what ever your chosen type of riding is. The BCC was founded for the Sole Purpose to Network Cyclists. It has grown into a successful club which accommodates Riders at almost all skill/fitness levels. Everyone should be able to participate and have fun @ their respective levels.
BCC Fundamentals/Values:
1. Safety First - Rides/Routes are designed with Riders in Mind. Departure times are early because it helps minimize traffic(Cars/People) resulting in fewer potential accidents.
2. Riding Etiquette - All Members are aware of other members safety and enjoyment. Signaling is a Must and Staying within One Lane on a Double Lane Road(4 or More Riders) and Single File on a One Lane Road.
3. Members Input - Members are encouraged be involved and help host rides. The more the better. It gives New Members the chance to choose Rides they want to do and ultimately gets you on your bike more!
4. Good Times - The BCC is not just a cycling club. It's a bunch of people that like to have fun! There will be Planned Trips, Events etc. throughout the season. We will always have our "Beer Nights"!
Cheers,
Dan.
Blog Content:
- 2008 Post Ride Synopsis (77)
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- 2008 Tuesday Night Rides (42)
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- 2008 End of Season Party (2)
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Cycling Safety and Etiquette
At this point in the season most of us are seeing real gains in our fitness and are ignoring some of the basics.
ALL OF US: from seasoned racers to novice recreational riders, benefit from brushing up on our basics.
Rider Safety
Obey the rules of the road. Conduct yourself with the same consideration as you would expect from any other road user, particularly motorists. Aggressive behaviour and gestures by cyclists will alienate motorists and could lead to endangering other cyclists. Know and use all the basic hand signals.
- Traffic: Lead rider must take responsibility for those behind when approaching turns, intersections, transitions from multi-lane to single-lane etc.
- Traffic lights and stop signs: Do not cross an intersection, even if the traffic light is green, unless you are sure that the whole group will be able to cross safely before the light changes.
- If the group becomes split at a traffic light, the leading riders should then slow, or stop in a safe place, to allow riders to re-group.
- Crossing major highways and uncontrolled intersections: Do not act individually. Car drivers see the group as one entity and expect it to act as one.
- The rider at the front takes charge directing everyone not to cross until there is a gap in traffic large enough for the entire group to safely cross the road.
- Do not hold up following traffic: Ride single file on single-lane and busy roads where motor vehicles are frequently coming past.
- On occasion, you must "take the lane" for your own safety. This is both legal and practical (such as a narrowed construction zone).
- Your ID and emergency contact info. should be on you for every ride and easily accessible.
Rider Etiquette
- Respect your fellow rider. Any concerns with disruptive conduct or riding etiquette that have not been resolved should be discussed with your ride coordinator or the general membership of the club.
- Be predictable, ride in a consistent manner. Do not swerve accelerate or brake unexpectedly.
- Anticipate the moves of the cyclists ahead of you. Look ahead at what is happening on the road.
- Indicate your intentions - use common hand signals.
- Indicate hazards with hand signals or your voice.
- Never half-wheel (overlap your wheel with the rider ahead). Either ride directly beside or directly behind.
- Half-wheeling is only done in an echelon which requires considerable skill and practice.
- Do not ride in or near the shoulder of the road: more debris increases chance of a puncture, + when you ride at least ½ metre out from the shoulder, you make it easier for the rider behind to follow your wheel. NOTE: this applies to all formations (single paceline, double paceline, echelon etc.)
- Strong riders should do longer pulls at the front than weak riders
- Regardless of how long the ride is, the front group rides fast. The back group drops nobody(No Drop Policy).
- When you see your fellow rider struggling, help them.
- If you are getting dropped in the fast group, make an effort to get back on
- If you see someone getting dropped and it is only temporary because of the terrain, tell the group to ease the pace so they can get back in, recover, and then contribute to the group effort.
- Wait until you are at the back of the paceline/group to reach for your water bottle/jersey pocket etc.
- Challenges and wagers between riders are natural and welcome in any group ride but not to the point where it causes the group to be strung out for kilometers. When your "sprint for the sign" is finished, allow the riders behind to re-group.
- Be self sufficient and also ready and willing to support other riders
- If you do not ride in a straight line, you will be politely asked to ride at the back of the group.
ALL OF US: from seasoned racers to novice recreational riders, benefit from brushing up on our basics.
Rider Safety
Obey the rules of the road. Conduct yourself with the same consideration as you would expect from any other road user, particularly motorists. Aggressive behaviour and gestures by cyclists will alienate motorists and could lead to endangering other cyclists. Know and use all the basic hand signals.
- Traffic: Lead rider must take responsibility for those behind when approaching turns, intersections, transitions from multi-lane to single-lane etc.
- Traffic lights and stop signs: Do not cross an intersection, even if the traffic light is green, unless you are sure that the whole group will be able to cross safely before the light changes.
- If the group becomes split at a traffic light, the leading riders should then slow, or stop in a safe place, to allow riders to re-group.
- Crossing major highways and uncontrolled intersections: Do not act individually. Car drivers see the group as one entity and expect it to act as one.
- The rider at the front takes charge directing everyone not to cross until there is a gap in traffic large enough for the entire group to safely cross the road.
- Do not hold up following traffic: Ride single file on single-lane and busy roads where motor vehicles are frequently coming past.
- On occasion, you must "take the lane" for your own safety. This is both legal and practical (such as a narrowed construction zone).
- Your ID and emergency contact info. should be on you for every ride and easily accessible.
Rider Etiquette
- Respect your fellow rider. Any concerns with disruptive conduct or riding etiquette that have not been resolved should be discussed with your ride coordinator or the general membership of the club.
- Be predictable, ride in a consistent manner. Do not swerve accelerate or brake unexpectedly.
- Anticipate the moves of the cyclists ahead of you. Look ahead at what is happening on the road.
- Indicate your intentions - use common hand signals.
- Indicate hazards with hand signals or your voice.
- Never half-wheel (overlap your wheel with the rider ahead). Either ride directly beside or directly behind.
- Half-wheeling is only done in an echelon which requires considerable skill and practice.
- Do not ride in or near the shoulder of the road: more debris increases chance of a puncture, + when you ride at least ½ metre out from the shoulder, you make it easier for the rider behind to follow your wheel. NOTE: this applies to all formations (single paceline, double paceline, echelon etc.)
- Strong riders should do longer pulls at the front than weak riders
- Regardless of how long the ride is, the front group rides fast. The back group drops nobody(No Drop Policy).
- When you see your fellow rider struggling, help them.
- If you are getting dropped in the fast group, make an effort to get back on
- If you see someone getting dropped and it is only temporary because of the terrain, tell the group to ease the pace so they can get back in, recover, and then contribute to the group effort.
- Wait until you are at the back of the paceline/group to reach for your water bottle/jersey pocket etc.
- Challenges and wagers between riders are natural and welcome in any group ride but not to the point where it causes the group to be strung out for kilometers. When your "sprint for the sign" is finished, allow the riders behind to re-group.
- Be self sufficient and also ready and willing to support other riders
- If you do not ride in a straight line, you will be politely asked to ride at the back of the group.
9 comments:
To save others from doing the same, Mary Curtis Park is 26kms from Movies to Go. Route here: http://www.gmap-pedometer.com/?r=1979492
Can people please post whether they are driving or whether they need a ride. Alternatively, anyone interested in riding with me at 5AM from Movies to Go? It could make for a 158km day! (Actually, I am stopping in Milton to catch the O-Cup Downhill races at Kelso.)
Jonathan
416-371-2270
Ok, I've spoken with Jonathan. WE ARE MEETING AT WAVERLEY AND KINGSTON RD AT 5:00. Will be a century ride for those interested.
Evan
416 708 3826
To Dan or anyone interested in answering... What's you're routine before going out on Sunday morning? Specifically, what time do you get up, and what and when do you eat before you head out? I usually barely can get out on time and so I just get some instant oatmeal and OJ...but by 2.5 hours into the ride my legs are toast... I'd like to know what everyone else does to fuel up before the ride.
Thanks,
Alan
Alan, eating before, during and after the long ride is essential for survival and fast recovery. Rule of thumb: you burn 750 to 1,000 calories / hour and you can only store 2,500 going into the ride. Therefore, eat early, eat often on the ride. Cliff / Powerbars, bananas, bagels, etc every 45 min at a minimum. Send me an email to jonathantice@gmail.com if you want more detail or further ideas.
Jonathan
Hey Alan,
I've found over the years that I function best when I am awake and fueled. I like to be up one hour before the ride start time. Also, I make sure I eat well the night before and drink about 2 liters of water. In the morning I'll eat a hmer bar or cliff bar, banana, and take a spirilina pill. If you ask Emile, he swears by magnesium pills. I posted an article about magnesium on the blog. I use hammer heed in my bottles and also mix it with perpetuem(protien). After about an hour and a half, your body uses muscle as fuel. You news to suppliment. Lastly, nothing beats time on the bike.
agree with the commentary - although after is almost important to ensure the body recovers, my favourite is bowl of vector cereal, milk and fresh berries for bfast, for the ride, two bottles of cut gatorade and one bottle of water, a cliff bar and two hammer gels during the ride (if longer than 2ish hours, add one more bar or gel. After the ride, a smoothy of yogurt, frozen berries, OJ, cran/rasb, two heapfuls of protein powder, mix with ice, drink two glasses while eating a bagel with peanut butter.
qb
Hi,
Since 6 is sooooooo early,
I will drive. Leaving from Beaches.
Room for one and bike.
Let me know if you need lift.
Christian
dognon-quenneville@rogers.com
Thanks for the tips guys!. I'll be sure to try them out on the next ride.
Alan
I'm gonna be coming with a friend.
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