the cue of all cues

Cue of all cues, click here for link. DROP DOWN the SHOW menu on far upper left to view CUE.

This cue is approx 42 miles depending on where you start in the boro. From Hot Foot about 40 miles. The cue follows a creek for about the entire ride. This is such a great ride, almost flat yet scenic. On many back roads, and we pass the Kennett Y for bathrooms, Landhope for food, and a bike store and food stores on Rt 52/Kennett Pike.

Creek Ride to Delaware

Share your bike routes @ Bikely.com

the disconnect is too large to ignore

I read this letter (below) to the Editor in the Philly Inquirer this morning and found that this letter just about sums up the biking and car fight going on in all parts of the country today where cylists and cars share the same space.

This attitude of cyclists thinking they are right and motorists thinking they are right has not changed in many years. A cyclists gets hit by a car, car's fault, a motorist is hindered by a bike, cyclist's fault. I have never seen a discussion where someone actually looked at the accident from both sides. Who really was at fault?? and what can be done to prevent it again??

There is no planning anywhere except a few cities such as Portland and Boulder. In cities in the "rust belt", there is little planning and if there is, it is not with cars and bikes in mind. One side pushes its agenda and the other side pushes its agenda.

I was biking on rt 52 in Delaware this morning riding along this rather busy highway in a nice bike lane. I get to the Pennsylvania border and voila, no more bike lane.

I do think bike lanes along heavily traveled roads are a good idea. A nice wide shoulder is all it takes to lessen the anger between motorist and cyclist.

The disconnect between motorist and cylist had made no progress at all over the years. Read the letter below to see an interesting point of view.

City bike lanes were ill-conceived

Although the dedicated bike lanes in the city were well-intentioned, they were ill-conceived. Very few people are foolish enough to actually use them. They are dangerous for the bicyclist, pedestrians, and drivers - who have accidents trying to avoid the bicycles.

Technically, almost all drivers break the law whenever they make a right turn across the bike lanes. But what is the alternative? The laws regarding turns over a bike lane - if there are any - are vague and unenforceable for practical reasons.

As more and more people join the foolish few who ride their bikes in city traffic, it is inevitable that more people will get killed or injured. You can blame the driver, the cyclist, weather, pedestrians, or anyone else, but the real blame should go to the myopic-minded folks who approved this blunder.

Center City traffic is already horrible during commuter hours. Apparently it made sense to our city planners to spend a bundle of taxpayer money to take one lane away from cars and create a lane that very few people use.

Vernon J. Linder

Perkasie

me,me,me and more me

Our Thanksgiving table discussion lead to talking about bikers and cars and who is right when it comes to using the roads.

Most thought the bikers had the right of way, deserved to be on the roads and the cars should just wait. Bikers have every right to be on the roads and if cars are behind the group, too bad, just wait to pass.

But that is where the discussion turned, cuz at that point, the car passing is now in a predicament of being in an unsafe position, being forced into the oncoming lane.

So who is right?? I was biking with my son the other day and he really kicked it up into high gear and zoomed past me. I saw first hand just how fast the elite riders can go on their bikes. I cannot imagine trying to pass a large group of these elite riders. Not only would it be difficult, it would be dangerous for the car.

It would certainly put a car at risk trying to pass this group. The bikers tend to forget this part of the problem. All I hear are bikers talking about getting buzzed and this or that damn car speeding past them.

All the talk in Philadelphia now is about ticketing bikers for riding on sidewalks, not stopping at stop signs and more. The bikers are outraged.

But is that outrage justified?? I lead a group of riders, we are not elite riders, we are what is called the C riders. Our groups are not large and I make every effort to watch for cars and do all i can to make passing us easier. I have even pulled over so cars can get around us without having to put themselves in the oncoming traffic lane.

The cyclist tends to think only in terms of himself on the road and his right to be there. But I hear little about how hard it is to pass a cyclist on the road. I think every cyclist riding in a large group should stop and think about what it takes to pass a group like this.

It is not always me, me, me and more me. Maybe it should be more of us, us, us. How to make cycling safer for the cylist and the car?

that had better be God on the other end

To all reading this blog, please please do me a favor, STOP driving, biking or walking with your cell phone attached to your ear.

Today I watched a lady talking on her cell while walking, well she was so engrossed she walked right off the curb into an oncoming car. The car was an emergency vehicle (not on an ER call) and I think he anticipated the stupidity of this lady.

He laid on his horn so hard the lady fell over, still attached to her phone, she gets up and keeps going, still attached to the damn phone.

This lady was walking while talking on her phone and still could not concentrate enough on that simple skill. Can you imagine how IMPAIRED you are if driving or biking and talking on a cell phone? Yes I have seen cyclists talking on the cell.

So unless God has called you while you are driving or walking or biking, put down that phone before YOU KILL me and anyone else in your path.

Who are you talking to any how?? who is so important that you are willing to risk the lives of yourself, your kids if in the car and the other folks who cross your path?

DO me a favor and GET OFF OF THE ROAD. I cannot think of anyone on the phone other than GOD that would warrant you answering the stupid phone.

passed the 2000 mile mark and next season's plans

Even though I was out for sometime with knee surgery last winter, I did manage to bike so far for this year, 2100 miles. Recommend Bike Journal to track your miles.

These are all Chester County miles and done mostly with the Chicks. So if you have not done this many miles, you have missed ample opps to do so. I am the 3rd highest ride poster in the West Chester Cycling Club.

Next year I am hoping to double those miles if the winter is not too brutal. First local area sponsored rides will be the Chester County Cancer Ride and Pedal to Preserve. Both are 50 miles and both are quite nice. The CCCR is challenging but doable, remember, if I can do it, anyone can. This ride takes place at the end of May and starts right at the Cancer Center on Marshall Street. Pedal to Preserve is the first Saturday in June and is one nice FLAT ride. Both rides tend to be small, so they are not over crowded and are close to home.

So if your bike needs repairs and upgrades, now is the time to do it. I recently needed a new bottom bracket for my bike. I went to the West Chester Bike Line. I know many folks bad mouth Bike Line, but the fellows at this Bike Line have been there for a long time. The mechanic is top notch. They fix your bike promptly. They are friendly. I highly recommend this shop.

way off topic but a rant nonetheless

I was watching George Stephanopoulus this morning on ABC. He always has a good panel with good discussion.

But today, one of the panelist, got me so mad I am compelled to write about it and complain. Yeah I know, who wants to hear me complain.

Debbie Wasserman Schultz, D-Fla was counterpointing Marsha Blackburn, R-Tenn and of course it was heated and a useless debate as neither side was willing to even listen to the other person.

Wasserman got my blood boiling when she countered Blackburn about mammograms. Blackburn and Stephanopoulus both agreed, the Senate Bill had classified the mammogram as level C and therefore, not covered at all times.

Wasserman then jumped in and said, " no way, with the Senate Bill mammograms will be free!"

Really, free, you mean the hospital will not charge anyone a penny for a mammogram. Gee that sounds wonderful. Really free tests from apparently really generous hospitals.

What Wasseman meant is this; it is not free, someone is paying, just not you.

I once worked with a wonderful women at a community center. She was careful to tell her recipients of scholarships and grants, "this is NOT free, you are just not paying for it, but someone else did!"

What does this have to do with biking you ask? Well nothing, but if you are lucky enough to be biking on a custom bike or an expensive store bought bike and you have all the gear, GPS, tights, helmets etc etc etc

I don't want to hear you complaining about the cost of your health insurance premiums! Instead, count your blessings. Cuz if you are healthy and fit enough to bike, you are not a drain anyhow on the health care system. You are doing everything right.

43 miles of back roads in Chester County

Yesterday 4 of us did a fabo ride from West Chester PA to Delaware along creeks almost the entire ride. Spectacular ride, all back roads, few cars and lots of flat land. We had a few hills but if you are biking regularly in Chester County, they were no biggies.

We wound down rt 842 and onto Marlboro and Newhall, through the back roads of Kennett Square and then down to Delaware on an appropriately named road, Creek Road. We came back on rt 52 in DE and then appropriately AGAIN, Creek Road in PA.

So for almost 43 miles we were on roads named Creek Road. Saw lots of other cylists as well enjoying the beautiful day we had.

It just does not get any better. Those of you staying at home doing all those never ending errands
you missed one fine ride. Sometimes you just have to make the time.

update-6th grader gets gym- yippee

the diabetic 6th grader was awarded gym every day, seems the district found some way through the 504 provision to approve gym everyday for the boy,

great news for the kid, bad news for the other 6th graders who are stuck in reading test prep and music

the better news would be some enlightened educator might decide that gym every day for middle schoolers would be the best solution

most middle school are war zones, kids dont want to be there, teachers get angry daily and we have multiple discipline problems

i think some running around might be just what the middle school wasteland could use

this whole story though to me is a great summary of all that is wrong with public education, kid says i feel good when i exercise, school says, too bad, if we give you gym, then the other kids will want gym every day

EXACTLY

would recess be such a bad idea in middle school

All we hear about is fat kids, unfit kids, poor diets in kids and too much Nintendo time contributing to these problems. Today I read in the Philly Inquirer about a family requesting their son to have gym each day after lunch. The boy has diabetes and after lunch, his sugar levels improve if he exercises.

When in grade school, he had recess right after lunch and was able to run around and get exercise. But now in middle school, kids are stuck inside all day long. The classes he would miss are test prep for the state exams and music.

The case is being taken to arbitration. Is this where we are now in education?? Where to get outside or to move around in school, you must get a lawyer.

As I have said before, when I was in school we either walked or biked. In grade school, we went home for lunch and again, biked each way.

Now today, we have legislated out any activity for kids other than the structured gym or the many organized sports parents drag their kids to after school.

We have created communities where biking or walking to school is impossible. Kids get picked up from school in cars, then get driven to organized soccer or football or whatever sport is being offered.

I have many kids in my neighborhood and I rarely see them outside. What the heck are these kids doing? The bike is the perfect exercise tool for children. But today, in order to have your kids biking for fun, you are going to have to bike with them. Since our streets and neighborhoods are so bike unfriendly, it does require a parent to participate with the child.

This is probably not going to happen. Kids today have little chance to get spontaneous exercise.

yeah, bikes are the biggest problem cities face, gimme a break

We have runaway crime in Philadelphia, chances of getting murdered in Philly are greater than for our soldiers in Iraq. Kids are quitting school at alarming rates. Kids are shooting the cops. Kids are shooting kids. Cars park everywhere, run lights and disobey signals all the time. Folks text and talk on cell phones, many work on their business right from the front seat while driving.

But lo and behold, the great city council of Philadelphia decides it is time to regulate bikes. Yes, that is just what the city needs to do. Top priority for sure, forgot all the other stuff, these runaway bikes are a menace. " No brakes" bikes will be outlawed. Isn't that what we rode as kids for years and years and years? We wore no helmets, and had to bike in dresses and skirts in those days cuz we actually used our bikes to get us to school.

I can walk my dogs any morning of any day and see many many cars run stop lights, run stop signs, speed in a school zone and I cannot count the folks using cell phones, just too many. Yet my bike is the biggest problem the city of Philadelphia wants to work on.

One of my favorite blogs, The Wash Cycle, has a classic post on scofflaws. It is worth your time to read it.

Now the only bike reg that might need to be addressed is biking on sidewalks but I am sure there are already regs on the books for that. Maybe the cops could enforce it. But again, is this really what you want the Philly cops spending their time on? I mean, selling drugs daily from street corners just doesn't seem to generate the same anger as seeing a kid or even worse, an adult on a bike on a sidewalk.

Kids killing kids also does not generate much anger but mention a cyclist going down a one way street the wrong way, and holy hell, he should be arrested!

Gimme a break!

Cue sheet for Nov 21 Sat ride

Ladies

PRINT THIS CUE, DO THIS before 9 am Saturday morning!!!

Suggest you take a look at it. Study the map that is linked here so you have some idea where you are going. Compare cue to map, if you find errors, LET ME KNOW. Map my ride generates the cue automatically and since i have spent the last 2 hrs doing this, I have not checked it, maybe someone can do this for me. thanks

This ride will take us right past the YMCA in Kennett, we can use their bathrooms.

Or we can dig holes, I swear, they must not pee in Kennett!

Fabulous ride today and Nov. 21 Saturday morning ride

For those that did not ride today, you missed one fine day for riding. We were all in shorts and bike tops. Just like summer. Ride for next Saturday if weather holds:

CUE # 42, this cue goes down to Kennett again but is longer, about 40 miles. This ride will leave Hot Foot at 930 am. Pace will be around 12.5.

Possible rest stops, are Wawa in Kennett or McDonalds. The cue continues south of Kennett, crosses rt 52 in Delaware and comes back on Fairville and rt 100.

Depending on the group, I am up for stopping at Hanks for a meal. If no one is interested, we will continue home up rt 100 (S. Creek). Will find out where bikes are safe to park at Hanks.

Bring plenty of drinks and food, do not depend on rest stops for food.

60 comments on Bike Chic and still counting

http://www.copenhagencyclechic.com/

This has to be some kind of record for comments on a blog post, holy cow! glad to see all the posts and glad to hear all the different points of view, where I live, I have to bike 20-40 miles on roads just to get anywhere, so fashion is not an option for me, plus I can only afford one bike, and that is my road bike, do not have an assortment of bikes for different terrains.

Wish i could and wish I could bike in a city like Copenhagen, I cannot even imagine it. Living in a city as beautiful as Copenhagen, well I hope you natives wake up each morning and count your blessings. I have never traveled except in a few places in USA, I have biked in FL and CA as well, both sons lived in those areas, that was fun, CA is all about the sport of biking, FL as well, racing bicyclists every where on high tech bikes with high tech gear

The bike in those states is strictly for sport and exercise, triathlons being the rage in both states. Aerobars are popular and large groups of racing folks take over the streets.

Pennsylvania, where I live, is rather hostile to cyclists on the roads. Not so bad around the large cities, Phila and Pittsburgh, but forget biking in spandex in northern PA, better cover up in a plaid shirt, ya might be safer.

Bike chic seems to be for those who live in cities with support for biking. Flat terrain and easy access to nice roads. Many cities in northern USA are hilly and have brick roads and roads filled with potholes as well.

So chic is not for me. Right now I am biking in gloves, shoe covers, tights and Windstopper jackets. But for you chicks lucky enough to live and work in a city that loves the bike, enjoy yourselves. Many of us will never have that opportunity and many of us will never see the scenic cities of Europe and Sweden.

Some day in my dreams I will bike in Copenhagen.

Buying a new bike, tips for newbies

Had a comment below on my post of "common mistakes" requesting what to do when buying a bike.

I guess this is much harder, as it does require the buyer to do some homework.

1. Get educated, most ladies do not want to bother with this but it pays in big dividends if you do, a good place to start is on the Terry Bicycles Website. This video is a start. Also go to the Terry site and view ALL the videos.

2. Ask someone you know who bikes a lot and KNOWS bikes to go with you when you shop for a bike.

3. The price of a bike is determined by several things: frame, components, pedals, saddle and shoes. These can vary greatly in price and what you choose will depend on your budget. Knowing a lot about components takes lots of research and lots of visits to many different bike stores.

4. Beware of glitzy bikes with cheap components. Beware of bikes in the front of the store with a sale sign, while this may be a good bike, buyer has to be cautious.

5. Getting a good fit is also one of the hardest things for women to do. You must feel comfortable on the bike, you MUST not be stretching for the handlebars. I have seen plenty of women on poorly fitting bikes. They are stretching so far for the handlebars that they end up with sore backs. WATCH the Terry videos on bike fit. DO a search on You Tube for instructional bike videos and watch many as each specialist has her/his own feel about what makes a good bike and what makes a good fit.

6. DEMAND a knowledgeable salesperson. Make sure to tell the salesperson that you are a serious rider and want a serious bike.


After making your purchase, you are still not done, you will need shoes, shorts and bike tops and of course a helmet. Bike gloves are necessary as well as 2 water bottle cages and bottles.

YOU NEXT important thing to do is attend one of the Biker Chicks clinics that teaches bike maintenance and repair. You must carry tire changing equipment on your bike.

LOOK for a newbie clinic next spring. Do some homework over the winter and you will be ready to buy a bike in the spring.

Saturday's Ride MAY be cancelled

Right now it looks like rain for Saturday, if so, I will post the same ride for Sunday at
1:00 pm

Same cue, bring money for Landhope Farms rest stop mid point. Meet at Hot Foot.

Apple Pie a la mode- modified

Thanksgiving is coming and I hear many talking about all the pies that they are going to make. Why not try to streamline the desserts this year?


I highly recommend the Pumpkin Bars posted a few posts down. Zap the bars in the microwave after freezing them and you would think you are eating pumpkin pie. Serve with some whipped cream or frozen yogurt or just plain. These are yummy. Another good choice is the apple pie posted below.

Apple Pie

using a Crock pot and cooking for 6 hrs on low

wash and core 4 small apples -preferably from a local orchard

chop 1/4 walnuts and mix with 1/4 cup raisins

stuff each apple with the nut/raisin mixture, place in crock pot

drizzle some honey over each apple

add some apple cider to bottom of crock pot or if not apple cider, use orange juice

once cooked, eat these yummy apples with either milk, cottage cheese or low fat icecream

tastes just like apple pie without the fat

Get your kids to help make them and serve them for dessert any night of the week

Suggest putting them in a nice bowl, cut them up and serve with a spoon, pour some of the apple cider from crock pot over them as well

ENJOY

Common mistakes made by women new to cycling

I have been helping women and older folks get into the sport of cycling for awhile. After 4 years, I have noticed a few common problems that usually help to derail a lady or an older cyclist.

The energetic enthusiastic lady shows up for one of my newbie rides. She comes on a heavy huge cross bike or mountain bike. She has on street clothes and a soft sneaker. She has one small water bottle, usually one bought in a convenience store and she usually loses it when she hits her first bump as these bottles are too small for bike water bottle cages.

What is wrong with this picture and why is it bad to use a cross bike or mountain bike for road riding?

1. the bike is too heavy, climbing hills is impossible, coasting is also impaired

2. you end up working 3 times harder than the lady on a nice road bike

3. most likely the bike does not fit you either

4. biking in street clothes and soft shoes means a sore bum and sore feet

SO what happens after your first ride. YOU QUIT!


So why is it that women especially end up on the wrong bike??

Most women cannot see themselves as an athlete and think the road bike is for racers. Bike shops see a lady or senior citizen and think, "this person is never going to do any serious biking, might as well sell him/her a cross bike."

Women and older folks think they are safer on the big heavy bike.

They do not want to spend the money needed to buy a good bike, so they waste $500 on a cross bike that they will never use.

Road bikes look scary to the older cyclist and to women. The thought of clipping in to the pedals sends shivers up their spines.

I often bike on the Schuylkill River trail and see many many many women and senior citizens on big heavy awful bikes. No wonder they can only go 3-5 miles. They are exhausted.

Biking is probably one the best activities for women and seniors. With the right equipment, you can easy hit the roads and do a nice 1-2 hr ride. Not only will you feel better, you will improve your fitness level quickly.

Several short rides per week and one longer ride is all it takes. There is no special science to biking. No training necessary.

Simply bike. Get a good road bike and bike well into retirement. BUT GET THE RIGHT BIKE!

from the Bicycle Coalition of Phila blog

Schuylkill River Trail Becomes Street View Trike Finalist

Click on Street View Trike and VOTE



Thanks to everyone who voted for the Schuylkill River Trail in the first round of Google's Street View Trike competition. Now we need you to vote again. As one of the first multi-use trails highlighted in Google Street View the local and national profile of this trail would be raised enormously and may help give us the political muscle to complete the trail.

Saturday's Ride Nov 14

Weather is supposed to be mild and looks to be great for a nice ride. I have picked cue #226, never have done it before. Heads down to the Kennett area with a nice rest stop at a Landhope. So bathrooms will be available and snack food if needed.

Visit WCCC ride page to download the cue sheet. Lows so far for Friday night are 40, so this ride will start at 10:00 am. Try to plan for 3 hrs.


Make sure to dress correctly, coats and gloves and headbands. Tights and nice heavy socks. Riding through the winter is my goal. I am hoping some chicks will do too.

I am closing in on 2000 miles for this year. My goal for next year is 3000 miles. Hopefully I will not be having any surgeries and missed biking time. I hope to motivate some other chicks to match my miles.

I again recommend the Bike Journal for tracking your miles.

Rides for Monday and Tuesday, Nov 9 and 10

I am heading to the Schuylkill River Trail Monday morning, leaving from Betzwood at 10

Plan on doing around 30 miles.

Tuesday afternoon ride, open for suggestions, all i want to do is around 20 miles. Something easy.

Email me if interested libbydotmaxim@gmaildotcom

biking in cold weather

Chicks did about 28 miles today, started out at 39 degrees and rose to 52 degrees. This is not really cold weather but it does take some good gear to survive a ride in these temps.

We all had long tights, thick socks and some type of windstopper or good jacket. A nice headband that covers your ears is necessary as well.

Re-visit the blog page where I discuss winter clothing.

I do plan on TRYING to run a ride every Saturday. As long as it is not snowing and not below 32 degrees, I will try to run a ride. Biking through the winter makes a HUGE difference on your riding next spring and summer.

Hanging the bike up for the winter is just NOT necessary. You miss a good amount of riding and it can be equally fun.

suburbs and country have ZERO bike infrastructure

Here in West Chester, PA, we have nothing in place to support folks biking to work. We have many roads that are narrow with no shoulders, we have no bike lanes and we have no bike to school safely routes either. There seems to be little interest in providing anything for the residents of Chester County. Car is king in the burbs!

We have had the Chester Valley Trail in progress for 20 yrs, when, if ever built, will provide a bike route from WC to King of Prussia. This trail should have been completed years ago. I just hope I am not dead by the time this trail completes.

My boro council should be right now making plans to get a bike lane in place to connect the boro to the Chester Valley Trail. Right now there is no way to get to the trail from the boro except by car. The roads to the trail have NO shoulders at all and carry high speed traffic. This leaves the kids in the boro unable to access the trail. What does my boro council do?? talk about how to keep West Chester historical. Well it is historical alright, good for horse and buggies on the back roads.

The boro streets are jammed with cars and absolutely no places for bikes. No bike racks either.
When PennDOT resurfaces roads, what do they choose out here in Chester County??? tar and chip, the worst surface known to mankind for the cyclist.

Counties with high traffic roads get macadam, we would not want the cars on rough roads. Biking out in the burbs is not for the faint hearted. You must be in good enough shape to cover 15-20 miles, about the average commute to work, you must have a good bike and good bike gear.

If we had some decent bike trails, which tend to be flat, more folks could bike. And more folks could bike with less than great bikes. Biking in my county is a hilly job. Biking in my county requires gears and shifting knowledge. Biking in the burbs is a sport and not for commuting. Too bad!

obscenely healthy holiday food

Nancy's Pumpkin Bars

• 2 omega-3 eggs (or 1 whole egg + 1/3 cup egg whites, or can use all egg whites)
  1 1/2 cup lowfat cottage cheese
• 2 tablespoons molasses
  1 tablespoon vanilla
  3 scoops Swanson Whey Protein Vanilla Powder
• 1/3 cup Swanson Milled Flaxseed
• 2-3 tablespoons Swanson Organic Ground Cinnamon
• 1/4 teaspoon (approximately) of each:
  • Swanson Organic Ground Nutmeg
  • Swanson Organic Ground Ginger
  • Clove
  • All spice
  • Pumpkin pie spice
• 1/2 teaspoon Swanson Himalayan Crystal Salt
• 1 teaspoon NuNaturals More Fiber Baking Blend
• 2 (15 oz.) cans pumpkin puree (unsweetened)
• 1 cup Swanson Organic Walnuts, toasted
• Swanson Organic Ground Cinnamon, sprinkle to taste
• 
  

Directions:

1. Spray 9 x 9 baking pan with canola oil.

2. Using a 14 cup food processor, blend eggs until creamy.

3. Add cottage cheese, molasses and vanilla to eggs. Blend until thick and creamy (approximately 1 minute).

4. Add one can of pumpkin at a time to the mixture, blending in between.

5. Add remaining ingredients, except nuts, and blend until mixed.

6. Mix in nuts until blended.

7. Taste the batter to check sweetness. Add some stevia or more spices according to your liking.

8. Pour into the sprayed pan and sprinkle cinnamon on the top before baking.

9. Bake at 325° for 1 hour and 45 minutes. Rotate the pan at 50 minutes to ensure even browning.

10. When the bars are cool, cover with plastic wrap or foil. Cracks will appear on the top and will flatten when the bars cool. Note: Bars must sit overnight for the flavors to meld. They will not taste good right out of the oven.

http://www.swansonvitamins.com/health-library/recipes/pumpkin-bars.html?SourceCode=INTE646

Nancy's Inspiration: "I make these healthy treats nearly every week for my trainers at Cressey Performance [training facility] located in Hudson, Massachusetts. They are highly nutritious, packed with fiber and they taste amazing. We often keep the tub of pumpkin bars out for the clients that need a little "extra something" during their workouts. This does the trick."

Makes 16 bars. Serving size 1 bar.

Nutrition Facts:

Per Serving: 140 calories, 9g protein, 7g fat, 9g carbohydrates, 3g fiber, 167mg sodium

Banana Bread

BREAD
3/4 cup fat free plain yogurt
1 cup fat free cottage cheese
splenda or stevia to taste
4 large egg whites
2 cups oat bran
1 cup oats
1/2 teaspoon baking powder
1/2 teaspoon baking soda
1/2 teaspoon salt
2 large bananas, mashed
1/2 teaspoon vanilla extract

STREUSEL TOPPING

1/2 cup oats
3 tablespoons creamy natural peanut butter
stevia or splenda to taste

Method

Preheat oven to 350F, and spray 2 8x4 inch loaf pans with nonstick cooking spray.
Make bread batter by beating yogurt and cottage cheese cheese at medium speed with electric mixer until creamy.
Add splenda/stevia and eggs, beating until just blended.
Combine oats, oat bran, baking powder, and baking soda in another bowl. Gradually add this to yogurt/cottage cheese mixture, stirring just until blended.
Stir in bananas and vanilla. Pour batter into pans.
Make streusel by combining the oats, stevia/splenda, and peanut butter in a small bowl. Cut in the peanut butter with a pastry blender or fork until the mixture is well combined and crumbly.
Sprinkle the mixture over the batter, and bake for 1 hour, or until toothpick inserted in center comes out clean. If necessary, shield the top with foil for last 15 minutes to prevent browning.
Cool bread in pans for 10 minutes, remove from pan, and allow to cool on a wire rack for another 30 minutes
.

from the Bicycle Coalition of Phila blog

Thousands of stranded SEPTA riders have found a two-wheeled, human-powered solution to their commute. Based on counts conducted by the Bicycle Coalition of Greater Philadelphia yesterday, Day Two of the SEPTA strike saw a 38% increase in bicyclists during rush hour."


http://blog.bicyclecoalition.org/2009/11/bicycling-up-38-during-septa-strike.html

Bike Chic, WHY i hate it

High Fashion

Most folks reading my blog post on Bike Chic misunderstood my stance. What I hate is the fact that bike chic for women TENDS to be women in skirts and spiked heels. And this is true of any fashion chic involving women. I do not care what women wear on their bikes, but I do care that "chic" is skin and sex.

And what prompted my blog post in the first place was the TV show Oprah did on the same issue except it did not involve bikes.

She had her show guests pulling average looking women off of the streets and redoing them. Off came the sneakers, pants and backpacks and on came heels, skirts and expensive purses.

This is what got my blood boiling. And now I see this same thing with women and bikes. IF you want to bike naked, go for it, just don't proliferate the Net with pics of ladies on bikes half naked and call it "chic."

That term needs to be redefined to include lots of ladies on bikes. To me any lady biking, be it in heels or bike gear is a chic lady.

Bike Chic Libby style:motivating women to bike

powerful senior citizen, retired teacher, biking for the last 30yrs

future Biker Chick

Libby and her twin sister circa 1964

we did 50 miles of hills

circa 1972, homemade bike gear, Addidas sneakers, my twin sister

chicks helping chicks

chicks changing tires

my current bike, built in 1978

male bike chic: my son

the most exciting biking pic of all time

RON TARVER / Staff Photographer

Like many dealing with the strike, sisters Napol (front) and Alice Wills get ready for a new way home from Central High School.

The pic above has to be the most exciting biking pic of all time: school kids riding bikes. What can Philadelphia do now to encourage this kind of travel for our city school kids? Obesity among our young is at an all time high. Kids standing on street corners smoking cigarettes and waiting for city buses SHOULD be a thing of the past. The article goes on to tell about a young man walking 8 miles to get to his magnet school. This strike should be a call for all who manage the streets of Philadelphia to get into high gear and start making bike lanes from school to school in Philly.

I live outside of Philadelphia, a small town with ZERO infrastructure for biking. When my youngest son was in grade school, he wanted to bike to school. So we did. We had to bike on a 4 lane highway, navigate very narrow no shoulder roads and finally we got to school. There was no place to lock his bike. Finally we found some metal post around the back of the school. The school janitor saw us at the end of the school day and he said he wondered how the heck my son's bike got there.

Why is it that biking and walking to school is now looked upon as an unsafe activity for kids. Schools do not want to be liable for kids biking to schools. Well yes, the way our stupid roads have been built, I would worry too, but it is HIGH time our communities get into action and make biking and walking to school a reality. Portland, Oregon has some great bike lanes into the city. But for the suburban kids and country kids, there is nothing on the horizon. My county, Chester, is a prime example. We have NOTHING to make biking and walking to school a reality.

Latest research on biking infrastructure. Read all about it.

I am envious

a typical country road in Chester County - while beautiful, not real safe, NO shoulders

My recent blog post has brought out some comments about women and biking, this is great news for us ladies. As April Streeter from Sweden commented, at least women are biking and discussing it as well.

But my pic of the hot chick did come from Copenhagen and I must admit, I am beyond jealous of how bike friendly the European cites are for all. Bike lanes, bike racks for locking bikes, and I assume less hostility than we have here in America.

For us lady cyclists in the good ole USA, we have to fight to not get run over while biking. Pick-up trucks buzz us, folks give us the finger and yell out of the windows for us to get off of the roads.

Philadelphia put a bike lane on Spruce Street and guess what they biggest problem is now, folks parking on it, hey they say, now we got free parking!

I see pics of the best biking cities and Copenhagen is always near the top of the list if not the top.

We here in America would kill for some of the biking infrastructure that Europe has. Where I live, we have nothing to support bikers on the roads. No bike lanes and the road shoulders are usually covered with tree debris and holes.

Getting ladies to ride on the roads here in my area is a full time job as most of the time they are afraid of the roads and the traffic. Afraid of the cars, afraid of the hostility. So for most women cyclists, safety is probably their number one issue and way more important than what we wear.

My county has been trying to build one stinking 15 mile bike trail for the last 20 years. No one wants it in their backyard. This trail would connect to the famous Schuylkill River Trail. If this trail ever comes to fruition, I could bike from my little town on the outskirts of Phila, all the way into the Art Museum and never have to use a road.

I am not holding my breath for this trail to be completed. But I do wish there was some way to have a bike infrastructure (that a few USA and many European cities have) here in the suburbs. Just a nice wide shoulder without debris would be a first start.

Bike Chic, I hate it

No matter how hard women try to become equal in the workforce and life in general, I stumble on stupid Bike Chic websites showing women looking sexy on their bikes. Gimme a break!

Not only does this lady look ridiculous, it is just plain unsafe to bike in high heels. What, you put on a sturdy shoe and suddenly you are unchic (not a real word).

What is the difference between these two ladies and the one above. NOTHING! both look stupid and both are at the same place, trying to look good for someone. Only thing separating these ladies is time cuz nothing else does.



Now this is a cyclist. Riding for her pleasure and no one else's.

Oprah spent a full hour yesterday making women get out of their comfortable shoes and clothes and put on high heels. Why, so men will think they look good? Have we made no progress??

I am sick of it and cannot understand why Shoe Chic, Bike Chic and Purse chic is in some way helping women.

Today I was at Johns Hopkins Hospital. I noticed all the ladies, all had sturdy shoes, many carried the purses Oprah made fun of. One lady had a big red tote bag, she pulled kid's toys out of it. hey why not?? she had her daughter with her, she also had on striped knee socks, peasant skirt, and big floppy hat.

But all those Bike Chic websites, do us all a favor and show some real women exercising.

November 7 CHANGE

the Triple Fresh ride will not go this Saturday, my son and I did the ride and it is a long ride, over 45 miles and with the colder weather moving in, the ride needs to be shorter.

So I will resurrect the Donut Ride. Will upload cue to the WCCC ride page. Ride will not start till 10 am and we will stop at Northbrook Orchard for donuts and hot cocoa.

The Donut Ride is about 25 miles which is about all you want to do in cold temps. With all the clothing, and cold breezes, doing 25 miles will be plenty.

Check WCCC ride page for last minute changes.