The
4th Annual Jersey Hill Circuit Race will be held in Danby on
This is a good course for riders wanting to try out racing for the first time. We are offering two races for junior riders ages 10-14 and 15-18.
We
will be looking for volunteers to help marshal the course, thereby ensuring the
safety of participants. Volunteers will receive a free T-shirt or water bottle.
If you wish to volunteer, please email Jim Bondra, jbondra@ithaca.edu or call
607-274-1962 (w) or 272-1365 (h) till
Remember: Without club member support, races do not just happen. Thanks to everyone who has volunteered in the past and is thinking about volunteering for this race and others.
Jim Bondra
Director-Jersey Hill Circuit Race
Refueling your body after riding, or any other exercise, is as important as properly fueling before exercise. The amount of refueling should be proportional to the calories burned. For short rides and light exercise, refueling is pretty easy to accomplish by eating well during normal meals with nutritious snacks. For long rides and hard exercise, refueling with the right balance of nutrients and optimal timing can improve replenishment of glycogen stores and repair damaged muscles. For the cyclists that ride hard multiple times a week, riding with full glycogen, water, vitamin and mineral stores makes a big difference in training performance, perceived exertion, and enjoyment of the ride. Remember that glycogen is your source of readily available glucose, water is essential for many things, vitamins act as cofactors in the burning of nutrients for energy and other metabolic processes, and minerals help maintain electrolyte balance.
Eating within 30 minutes of exercise starts the refueling process. Eating smaller quantities every few hours improves refueling of body stores compared with eating one large meal after exercise. Depending on your body size and level of work a good guideline is 75 to 100 grams of carbs (300 to 600 Kcal) every two hours for up to six hours after exercise. A ratio of 3 parts carbohydrate to 1 part protein provides carbohydrates to restock the glycogen stores and protein to rebuild damaged tissues and stimulate glycogen replacement.
Most American diets are sufficiently high in salt for the
recreational rider. For more strenuous rides, especially on hot days, the
consumption of salty foods (pretzels, crackers, and a little extra table salt)
helps to replenish sodium lost in sweat. Don’t forget about replacing potassium
and other minerals and vitamins as well. Optimally, a diet high in fruits,
vegetables and whole grains should supply your vitamins and minerals. Besides,
it’s summer in
Don’t forget to replenish your fluid level. Water, sports beverages, fruit juice, lemonade, smoothies, whatever. Depending on your choice of beverage you can get carbohydrates, vitamins, minerals and protein along with your water.
Kerry E. Kaylegian
"One
more kilometer and we're in the showers" is an apt description of my ride
on the ESG TT course Saturday afternoon. Cloudy skies as I drove out of
I drove down to the
I rode the Masters 40 race. There was one rider (Dmitri, Russian) who is far
better than any of the rest of us. He blew the race apart after about 5 miles.
Only 3 or 4 riders could go with him on the hill, and I wasn't one of them. I
was happy to stay with the field which seemed to be a better match for my
fitness level. Apparently Dmitry crushed the guys who had gone with him and
they all came back to the pack looking trashed. My decision not to try to make
it with the break suddenly looked like a good one, since these guys who are
clearly stronger climbers than I suddenly seemed to be pretty ordinary after a
few rounds in the ring with Dmitry. With about 8 or 10 miles to go, and many
riders showing signs of fatigue from the many climbs, I bridged to a rider who
had been popped off the front by his team, figuring that if they blocked for
him they would also be blocking for me. He faded on the next hill and I was off
alone. I decided to see how far I could go alone, and got a significant gap
before 5 strong guys came across to me. (including my teammate) The pack chased
hard and got close, but a few key hard pulls by Andy Ruiz and me finally opened
the gap for good. My teammate and I threw in a few attacks but it was clear
that the group was too strong for any one rider to escape. The final climb is
about a mile and a half with a steepness much like
Glenn Swan
The round-trip from Willard to Sodus Point would make a great addition to next
summer's Sunday ride schedule. The landscape north of the throughway is
more populated and less forested that many of our other Sunday rides, but
taking a break on the grounds of the old Sodus Point lighthouse with a view out
onto
Stuart Wolsh, Alex Specker, Donald Specker and I started from the parking lot
at the south end of
During the three miles we covered inside Sampson State Park and for perhaps the
next 10-miles of lake front, some sort of algal bloom cum fish die-back seemed
to the have recently peaked in the lake and the smell wafting toward us was
alternately that of raw sewage and rotting marine biomass. But--in a
testament to the doggedness of human nature--people sunning in deck chairs near
the water's edge had adapted! When
North of the NY Thruway, traveling under clear sunny skies, we immediately
entered drumlin topography which extends all the way up to the shores of
Along the way we saw a few large avifauna, great blue heron and the red-tailed
hawk, but no bald eagles, which nest in some areas north of the Thruway. At the
village of Lyons, we watched a lock of the Erie Canal operate, dropping a
pleasure boat 12.5 feet down to 368 (?) feet above sea level, a level
considerably lower than Ithaca's 1099 feet above sea level. We passed through a
fair in the city center that included an array of vintage cars and
Polish-Ukrainian sausage on sale. Two men dressed in 1900s garb and driving an
open-air "horseless carriage" from the direction of
We arrived at Sodus Point after about three hours of riding and ate a picnic
lunch in a pergola on the grounds of the old stone lighthouse that overlooks
the lake from the highest point along the shore, itself probably a drumlin. The
Finger Lakes Philharmonic was setting up on a shady patch of lawn to play to a
gathering crowd at
Stuart, who had done this ride four times previously, brought us to Sodus Point
via a route west of Route 14 and he led us back via a complicated route east of
Route 14. Either we were getting weary or the route back was more
drumlin-infested. "A Mennonite gathering," commented Stuart as we
passed a large tree-shaded farmhouse with 15-20 black vehicles parked under the
trees. A group of men wearing what appeared to be cream-colored suits
lounged in chairs under the trees. Some boys in their mid-teens were gathered
around a large ditch-digging machine and younger boys were running around the
back of the barn. We saw no sign of girls and women.
Sensing twinges of hyperthermia nipping at our heels, we stopped at the outlet
mall just north of the Thruway for more water and simply to relish the
air-conditioned splendor of the public restroom. At about 80 miles into the
ride with full sun and temps in the 80s, I began to think perhaps this wasn't
the best ride to have neglected to bring either my hammer gel or my
e-caps. The tuna sub and iced tea in Sodus Point had been great, but the
last 15 miles back were an effort. Back at the start at
John Dennis
C52,
a 52-mile ride in memory of Justin Rothe, a
BIKE TOUR: A challenging 52-mile ride around
Refreshments provided at 3 vistas along the route.
Sweeper trucks provided.
DATE:
TIME: Registration
starts at
Ride begins at
PLACE: Thompson Health
North Parking Lot
COST: $35.00 registration fee
(If more than $50.00 is raised through sponsorships, then registration fee is waived)
POST RIDE PARTY:
Lumberyard Grille
Party admission is free to C52 riders.
$10 donation from others is appreciated.
REGISTRATION INFORMATION: 585-554-4046 or KellyRothe@aol.com
Friday, October 1, The Ride for Missing Children, National Center for Missing and Exploited Children - NY PO Box 1133, Auburn, NY 13021
http://www.brownlie.com/temp/kurt/regform2004.htm
kurt@brownlie.com, ph: 315-730-9296 Dist: 105 miles, Start:
Other cycling events in