CARDINAL RULE NUMBER ONE FOR CYCLISTS

http://www.whptv.com/news/local/story/Man-brutally-beaten-to-death-near-Liberty-Bell-in/sKP9OQEnmUCI-rCkFi3VXw.cspx

HERE in Philadelphia we cannot stop killing each other. Everyday there is a story about the senseless death of a young person. This past weekend a young man was brutally beaten to death when he interacted with strangers in a passing car. A quick use of the "f" bomb and three men jumped out of a car and beat to death a 23 year old man.

What does this have to do with cycling? Plenty! I hear stories from fellow cyclists that go something like this; this da**m guy in a pick up truck, who does he think he is, or some guy in a big SUV buzzed me, I gave that jerk the finger to show him and it goes on and on.

SO RULE NUMBER ONE for cyclists - Never interact with a motorist. Never give a motorist the finger. Never try to make a point with a motorist. Their car is bigger than your bike. Their car may have a loaded gun in it.

And please stop making assumptions about the folks in the cars or trucks that pass you. You have no idea what is going on in that person's life or day and to make assumptions about the drivers of these cars is plain arrogant.

When you bike, go out and enjoy yourself. If an unruly driver is coming, pull over and let him or her pass. Don't try to make a point. As it might get you killed.

open letter to older women with kids and families

Today I received an email from a mother of 3, wife and parttime bank teller. She recently went back to horse back riding. She was a talented rider when she was young and in high school. Marriage, 3 kids, husband surviving throat cancer and money woes later, she decided to try horse back riding again. She is in her late 40s.

Here is her post to me.....

It's amazing what riding a good horse for a while can do for me. The first and second lessons had me breathing really hard--it's a lot of work cantering around a ring on a horse and keeping it all together like I did back in the day. Today I wasn't breathing nearly as hard. I even brought my old saddle today that I had up in the garage and used that. The whole thing is like opening up an old dream box for me. The instructors are amazed that I am doing so well at this age, after all these years. It comes back just like riding a bike. Anyway, I don't know how much longer I will be able to afford to do it, but I just wanted to let you know how much fun it has been, and how happy it has made me. I actually feel good at something again in my life.

So what does this have to do with biking??

Biking is an activity you can do as an older woman. You can go out with other like minded folks or bike solo. Join a bike club in your area. Bike on a bike trail.

But find something you can do that does not involve your family or kids. Physical activities enrich your life as you age. You feel good. I have now been biking seriously for 5 or so years. I can jump on my bike and do 50 miles and hardly blink. I climb hills and coast down hills. I see eagles, herons, owls and deer and horses and cows and the list is endless.

I hear all kinds of excuses from older ladies. For once in your life, stop making excuses and using your family and finances as a reason you are not doing something for yourself.

Make the time, pick some type of physical hobby and do it - even just walking around the block is a start. JUST DO IT.

Living in a state park

Ridley Creek State Park is only 16 miles from Center City Philadelphia but is an oasis of tranquility and beauty. Get on your bike and take a trip to the park and enjoy the 5 mile mulit-use trail in the park. Get a peek at one of the 24 houses that are rented out on a lottery system. Folks wait 20 or more years to get a chance to rent one of the historic homes, Read about this park at http://www.dcnr.state.pa.us/stateparks/findapark/ridleycreek/index.htm and read the article below for more information on this unusual way to live in nature.

It's a wild life for envied tenants of park dwellings

March 27, 2011|By Mari A. Schaefer, Inquirer Staff Writer

Never mind the drafty windows, or the sagging floorboards, or the lilliputian closets, or the frozen pipes, or the bugs that creep in, or the occasional coyote on the porch.

Scattered through the woods and across the meadows of Ridley Creek State Park are 24 of the most coveted rental homes in Delaware County, with a list of 500 applicants vying to time-travel back a couple of centuries.

The wait can be interminable. The hardy band of tenants who occupy the historic abodes tend to stay put, viewing life in the wilds not as an inconvenience but as a gift.

Built in 1771, hers is hardly the oldest of the dwellings that the state has rented out since it bought the land in the late 1960s and fashioned a 2,606-acre park.

Some are remnants of an early-18th-century village that sprang up around a gristmill and a sawmill. They include what were once the town library, the mill office, several workers' homes, and farmhouses - all anointed in 1976 by the National Register of Historic Places.

Tenants pay $500 to $2,000 a month, but one month a year is rent-free. In return for the break, they take on the labor and cost of minor maintenance and repairs, such as fixing broken windowpanes and torn screens. Projects the magnitude of bathroom renovations or new roofs require park approval, and they earn rent credits for those who do the work themselves. Improvements must be done out of necessity, however, not in surrender to modernity.

Warren Graham, a 60-year-old beekeeper, and Cecile Mann, 59, are among the rare newcomers. They moved into their two-story stone home in early 2010, just in time for record snows.

In a rookie mistake, they parked their car near the house, rather than the end of their 100-yard-long driveway. "We couldn't get out for five days," Mann said.

The house had been empty for a few years while a small bridge to the property was repaired. Animals made their way inside and left their scent. So the couple's first year has been spent scrubbing the walls and cleaning.

"The house was quite neglected, but we have begun to resurrect it," said Graham, whose never-ending to-do list includes a refurbished kitchen and floor and a garden.

"You wonder if you're crazy," he said. "But then, on a spring day, it's" - he paused - "wonderful."

to PEE or not to PEE, that is the question of the day

You are out on your bike ride with a large group of cyclists. Men and women cruising along enjoying the countryside. The fellows in the group decide it is time for the "pee break". They move off of the road and face the country. Off they go to do what guys do. But lo and behold, their backsides are still visible to those passing by on the road not to mention the women that are along for the ride.

Is this ok? Is this what you would not mind seeing as you pass by in your car or on your bike? If you were driving a car would you do this? With your family in tow, would you pull over and take a wee in front of your family members?? Why not?? or why yes?

If you are miles from a bathroom, ok, use the road but can ya at least get behind a rock! If you are near a bathroom, is it still ok to just turn and drop trow? Is this strictly a guy thing or do women do this as well?

Would it be safe for women to squat and pee right alongside the road? Why or why not? Heck the men do it. Why do women look for porta potties and or a large tree? Are they just more polite, more mature or more what?

If you peed in public in a city or a parking lot or any other place, you would be arrested. Why do men do it so much when cycling? Why cannot they find a gas station or convenience store or at least some woods?

Post as to what you think??

Best ride EVER in Chester County

Where can you be only 40 miles from a large city and be in country so deep you would think you were in New England? The answer in Chester County. The seat of this gorgeous county is West Chester, PA. Google it and take a look. Below is the cue that I recommend if you want to see some of the most exclusive race horse farms in the Northeast.

Picture above is on Runnymeade Road. Such a small road you will think you are on someone's private drive but trust me, it is a road! It is between mile 20 and 21. ENJOY

why bike??

updated my blog finally!! have not posted for awhile as I have been busy with my oldest's son wedding and all that entails....

But Libby is back and still biking. Just this past weekend I threw down 53 miles touring my gorgeous home county - Chester - in the state of PA. My bike club did a ride that took us through countryside that only exits elsewhere in England. Chester County looks a lot like the English countryside with rolling hills, horses, cows and beautiful vistas.

We had a brand new cyclist on our ride. A NEWBIE! I have not ridden with a newbie for a long time but it was such fun to see this guy really enjoying himself and learning a lot in the process.

Course he did what all newbies do - he bought an inexpensive bike. For most folks the thought of dropping several thousands of dollars on a bike is something that they cannot even wrap their brains around. We all have memories of childhood and our little bikes and we think it is the same when you are an adult. You think you would have to be nuts to spend that kind of money on a stupid bike. Cuz what is it other than a seat, wheels, pedal and some gears. Any bike will do as long as it takes me from one place to the next.

But do you use this kind of thinking in any other large purchase your might do. Say buying a new set of golf clubs? Do you go to KMart and buy a little starter set and then hit the links? Well maybe if you were 18 years old.

But if you are an adult with a decent job, and want a LIFELONG hobby that will serve from your twenties all the way through retirement then buy a good bike. Spend time researching bikes. With the Internet it is practically impossible to not be knowledgeable about a large purchase.

Visit many bike stores and just browse. Ask questions. Figure out what size you need and then figure out what you are going to spend. If you want a bike to go around the block with your kids, go to Walmart. If you want a bike that will become a passion, get something good.

Bikes nowdays range in price from $700 to $6000. You want a road bike, not a hybrid. You do not have to buy the top of line road bike, a good starter road bike will do for your first few months. But as soon as you ride with someone on a better bike than your bike and see them flying up and down hills and coasting like there is no tomorrow, your starter bike is going to start looking bad.

Whatever you do, please consider biking as a great recreational activity that you can do alone, with friends and on any road. Once your initial costs are over, you have a piece of equipment that can last years and years.

Happy cycling and see you on the road.

61 years old - 41 miles and not even tired

I am fortunate to live in the most spectacular county on the East Coast for biking - Chester County. The county is west of Philadelphia. County seat is West Chester. Plus I am lucky enough to have the most talented group of like-minded folks with which to bike. All of us are past 50, some past 60 and we all rock on the bike. Off we go and knock off 30 or more miles without a blink.

We all bike well and often. We climb hills and handle ourselves on the road with confidence. Biking, if you are nearly retirement, is probably the best activity you can do. It is easy on the knees and you can sit the entire time if you choose. You can go slow or fast. It does not matter as long as you are out enjoying the fresh air. We have spotted herons and bald eagles on our rides. The bike allows you to find roads in your area that you did not know existed until you climbed onto a bike. Chester County is loaded with tertiary roads.

Today we rode through gorgeous horse farms and a covered bridge. The Biker Chicks are one lucky group. We are healthy enough to bike and lucky enough to live in Chester County.

Dear Governor Corbett and PENN DOT

Some folks that run the Pennsylvania Transportation Department feel that using oil and chips is a fine way to resurface a road. Today I learned that PENN DOT dumped a truckload of oil and chips on some of the most scenic roads in Chester County.

The big trucks dump tons of stones and oil and make a complete mess of smooth surfaced roads. And since these are back roads, they stay in this awful condition for months before cyclists and motor cyclists can use the roads.

Not to mention the mess the stones make with the properties that abut these roads. Gravel, several inches thick, lines the roads making them near unusable for cyclists. I guess the BIKE HATERS are happy to see the roads made impassable for anything other than tractors and 4 wheel vehicles.

SO I ASK the legislature of Pennsylvania why, as citizens of this state, we have NO SAY in how the roads are surfaced? I am willing to pay for macadam. The days of thinking of Chester County as some backwater farming community are long past.

Chester County is a premier biking community. It is a premier place to live. Many motorcyclists also use these roads. I bike past magnificent homes and horse farms in Chester County. These folks cannot be happy taking their cars on these roads either. It has to ruin paint jobs and nick up the surface.

What does tar and chip do for a road? Is it a worthwhile resurface treatment and why oh why cannot we not get macadam for our roads?

Where do my taxes go? Make a special tax for road resurfacing. I am more than willing to pay it if my county's roads got paved instead of ruined for months and months.

Come on Harrisburg, get into the 21st century and use a paving material that is not dangerous for cyclists and cars alike. So Gov, come on out and take a pleasant ride on our newly ruined roads. Better come in a tank.

Improving your cycling by lifting weights - for women over the age of 60

If you are past the age of 60 and have been riding your bike for a few years but are not feeling any better on the bike, do some serious lifting using your hamstrings and glutes as they guy above.If hills still destroy you and on the flats some ladies are leaving you behind, strengthening the back of your legs and butt can do wonders.

As women, we do many awful exercises that while we might feel good doing them, in actuality, they are doing nothing for us as older women.

Strengthening the glutes and hamstrings will make you stronger and more steady on your feet. My personal trainer has been working on these areas with me.

The dead lift above is one exercise I am doing. Course not with the weight of that world champion but nonetheless, with weights. I also do an exercise called the "rack pull" focusing on this same area.

My PT has me walking with weights in my hands. Today I walked with a weight above my head. Also good for the core and my aging bones.

While no woman in my health club does anything like I am doing I have found these types of exercises are beyond fun. My cycling has improved greatly and I find I can bike and bike and the hills do not destroy me as they did before. MY PT says the key for an older woman is a strong butt. The bigger and stronger it is, the better your posture and overall well being when standing up.

All my exercise are geared to improving these two main moves: the rack pull and the dead lift. Most PTs tell older women to do lots of reps with low weights. I do the opposite, less reps and more weights.

By the way, I am beyond lucky to have a son who is my personal trainer. He is not only very good but he is very tough.

teach your kid to ride a bike in 15 minutes

I was talking to my neighbor today and I asked him how he was doing teaching his son how to ride a bike. I had seen them earlier in the week going down the street with the child in tears and the dad frustrated. Looked like they had a ways to go.

Well today he tells me they found out about a program in NYC Park system that teaches kids to ride their bikes. He found the video on You Tube and voila, his son is now riding his bike.

Watch this video, you simply remove the bike pedals, find a slight decline and roll the child down and let him figure out on his own how to balance himself. Once he does, put the pedals back on and the child is on his way.

women are notorious for looking for excuses

now this is what I am talking about

This post is a repost from http://freybird.blogspot.com/, thanks Freybird

this post is so true for women and cycling, all I hear from women are all the reasons why they cannot bike on the roads, read for some inspiration.....................................


Genetics and Athletics
When discussing the opportunity for a given athlete to participate in a sport, the issue of an athlete's genetic limitations always arises. I am telling you now. Ignore genetics. They play such a small role in determining one's athletic abilities that it's not even an issue worth consideration.

I heard this argument from a friend on mine just the other day. "I wasn't cut out to be an athlete. My parents weren't athletes, and I just didn't have it in my blood. So, I never played any sports." This made me sick to my stomach. I can't stand this type of self-limiting, complacency, failed dreams, self-imposed dialogue.

It is true that genetics play a role in determining an athlete's athletic potential. This is, in part, because genetics determine the functional make-up of the musculoskeletal system. Things like bony make-up, muscle fiber type distribution, and tendinous insertion locations will all play a role in the athlete’s ability to develop comparatively high levels of force production/speed or endurance capacity.

But the point I am making is that most athletes never even come close to approaching their genetic potential in a sport. People just decide in their heads (for whatever reason) that their genes have limited them in some way, then go ahead living their lives based on this arbitrary decision.

Focused practice is what it takes to excel in any sport - not some genetic gift. Ask any successful athlete, and they will tell you that it's years and years of huge amounts of focused practices that has gotten them to where they are.

This is a foundational concept in one of my favorite books of all time: Bounce by Mathew Syed.

The underlying theme of the book is that EVERYONE can fulfill their dreams if they just keep at it, and find people to help them in the right direction. This is the case even in elite level performers that are considered “prodigies” in their sport or field. It always comes down to consistent, focused practice with the guidance of an experience mentor.

Don't believe me? Ask Wayne Gretzky...

“I wasn’t naturally gifted in terms of size and speed; everything I did in hockey I worked for. The highest compliment that you can pay me is to say that I worked hard every day….That’s how I came to know where the puck was going before it even got there.” -Wayne Gretzky (he played hockey)

The take home point is this: Suck it up. Work hard. Your only limitations exist in your mind. You have much more physical ability than you can even imagine.

a plea to bike store owners

This is a cry out to any female looking to buy a bike and get into cycling. I again received another email from a woman looking to enter the world of cycling. Here is her email....

Libby, I am a 70yr old woman and just returned from a 6 day bike trip in Ireland. I never rode a bike with gears before and I used a trek 7300 hybrid. I was all set to purchase a similar bike before I read your blog. I live in Malvern and would like to start biking around here but don't really know the difference between a road bike and a hybrid. I thought the road bike was heavier. Could you please tell me the difference. I tried to register on that Terry site but was unsuccessful. Any advice would be appreciated.

Bike stores would be well served to have some older women working in them and selling bikes to older women. It is very intimidating for a women age 70 to walk into a bike store and ask for bike. I am willing to bet that this woman will walk out of the store with a heavy hybrid bike that she will struggle with when attempting to ride on the roads.

A 70 yo woman can be a serious biker. She can easily buy a good road bike and take to the sport even at her age. I am at a loss to explain why a bike store would sell a heavy hybrid bike to an older person trying to get into biking.

A road bike just makes more sense for older folks. It is lighter and most likely has better components and better wheels. A good road bike offers much more versatility for the older female rider. Hill climbing is easier, coasting is better and acceleration will be more efficient.

If you are reading this blog post and are an older woman - do your homework BEFORE you buy a bike.

1. Get informed and a good place to start is the Terry Cycling website. Watch her videos about bikes and bike fit.

2. Visit several bike stores -tell them you want to bike on the roads and want to be able to climb hills.

3. Get a bike with a TRIPLE CRANK. This will make hill climbing easier.

4. Find a bike club in your area and contact them and ask for help in finding a bike and or bike store. Look for a bike club that offers rides at the C or D level as this is a good place to start. You will find others in your same boat with the same skills.

5. An interesting bike for older women is one by Specialized called the Ruby. This bike has excellent gearing for the older cyclist. The cassette is an 11/32 which means you will have a nice easy gear for climbing hills. I bike with a woman now who has this bike and she sails up the hills.

6. Learn what it means to have good hill climbing gears. A good combo for you is the Triple Crank with a a cassette around 11/28 or you can go the route of the Ruby and get a bike with the Sram Apex which allows for very easy hill climbing.

The point of this blog post is to alert you to the value of doing your homework BEFORE you buy your bike. A bike store appreciates a well versed woman in terms of biking knowledge.