ABC Ride: Saturday, April 25 at 11:00 a.m. from the Claypit Hill School, Wayland
Joel Arbeitman
Hi everyone.
The Ashland Bike Club’s next ride has been scheduled for this Saturday, April 25 at 11:00 a.m. from the Claypit Hill School in Wayland.
GPS Address: 40 Adams Lane, Wayland (Claypit Hill School)
Route Name: ABC – Spring Warmup 8
Ride Rating:
Distance: Easy (18.2)
Elevation: Moderate (51)
Total Gain: 937 feet
Steepest: 6.9%
Saturday’s
Weather
Saturday’s
forecast is
calling for a mostly
cloudy and cool day
with temps ranging from about 49 up to 52. Be sure to dress
warm enough.
The
Ride
We have a great route planned for Saturday. On previous rides, this
route has gotten rave
reviews.
The ride comes in at just over 18 miles. The roads selected for this ride offer spectacular scenery although, overall, it’s a hilly route.
There is no lunch stop along the route although there are places nearby after the ride ends. For those interested, we could drive over to the Dudley Chateau. If you’ve been there, it’s a most unique experience.
Here’s
a link to a map of Saturday’s route: https://ridewithgps.com/routes/27130958.
You can print our “official cue sheet” for
the ride
by clicking the link above, then click “More”, then click “Print
Map and Cue
PDF”, and finally click “Print Official”.
Off the
Route
Our “Off the Route” feature
includes both bicycling
and non-cycling tidbits we’ve come across that we think are
worth sharing. Please
let us know what you think.
Ashland
Bike Club Radio
I started looking for “cover
songs” to
include and couldn’t believe how many I found. There are way
too many to post
here so I’ll spread them out over a few ride notices.
Linda Ronstadt – Desperado
Reina del Cid and Friends – Hotel
California
Mary McCaslin – Blackbird
Mary McCaslin – Things We
Said Today
Melanie – Ruby
Tuesday
What the hell is sarcopenia?
You better look it up before it’s too late.
You can build muscle at virtually any age.
There really is no such thing as too old.
But you can’t just sit in your chair and do nothing. Even getting out with the club once or twice a week is not enough.
After missing a few rides last year due to injury, I decided that this winter was going to be different. I wasn’t sure I would notice a difference when we started riding again but, well, it’s been pretty amazing. I haven’t felt this strong in years.
Part of it was using an indoor bike every day for 30 minutes. During those rides, I included 3 one-minute max intensity bursts. It’s called a HIIT workout or high-intensity interval training. The bike helped with both strength and aerobic conditioning.
But I also did a strengthening exercise routine every day for about 10 minutes. I’ve had several riders ask me about it so I’ve written the attached document that includes links to very short videos that demonstrate each exercise.
If you’re not one of our hardcore gym rats and you’ve been vegging out all winter, check it out. What began as a nightly discipline and something requiring willpower has turned into something I really look forward to. Daily exercise has changed everything. I can’t recommend it enough. Check out the attached exercise “cheat sheet” and get going right away.
How to Get a Really Clean Water
Bottle
We haven’t hit the really hot time of year yet but it never
hurts
to pick up a tip or two to make sure you’re ready for the
heat. The following
article offers some good tips
on turning that science project you call a water bottle into
something that is
safe and healthy.
Article: Cleaning Your Water Bottle – 4 Simple Steps: https://www.prevention.com/health/a43645905/how-to-clean-water-bottle/
Remember to check your email after 9:30 a.m. on Saturday to make sure the ride was not cancelled or postponed due to weather or other reasons and … don’t forget those helmets!!
See you Saturday at 11:00 a.m. at the Claypit Hill School in Wayland. Don’t miss this one … it should be great!
Joel