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.

from a fellow cyclist

Biking in Chester County, PA

Today I received a very pleasant email from a female cyclist in the Boston area. She has managed to capture my opinions on women and biking quite clearly and most likely has done a better job explaining my views than I have done. This year I am proud to say that the Biker Chicks have taken biking to a whole new level and I have inspired 2 new riders; one a fit 48 yo and one a fit 56 y0. I am happy about that.

Here is her email.... "Hi Libby,

I just spent about an hour reading through your biking blog and I LOVE your insights and your attitude about women and cycling! I am a 46 year old woman and I am in love with biking. It is my second love after running which has become more difficult to do as I age. My home is in Minneapolis but I am currently living in Boston - a far cry from the Twin Cities cycling scene. Your area looks beautiful for cycling with its rural roads and wildlife. I wish I could go riding with you!

Like you, I just don't understand the attitude of many women when it comes to cycling. They will spend a boat load of money on handbags and shoes but then want to buy a used bike from Craig's list that doesn't even fit them. Or they drive a BMW but won't invest in a nice bike to ride. And if they do, they can't change their own tire. I enjoyed reading your blog and "hearing" you voice some of the same passion for biking as well as some of the same frustration about it too. It is nice to know that I am not alone out here.

I just "subscribed" to your blog. Thanks for writing it!

Happy Riding :-)

Biker Chicks' Graduation

CONGRATS to all my Biker Chicks and hubbies of Biker Chicks, we have all officially moved up to an average speed of 13-15 mph. For Chester County, this is a fabo pace as we do climb hills. But we are all past age 55, well most of us, there are a few chicklets in the bunch, and we all look absolutely fabulous on our bikes.

But we have been at it now for almost 5 years and finally, we are getting better. It was not for lack of trying, god knows, we gave it our all over hill and over dale.

We have biked in 100 degree heat and in cold weather and in rain. We have fallen many times getting used to cleats and have had our share of flats.

But through it all, we have gotten better. The Chicks are finally upgrading bikes and wheels and it shows now. Coasting downhills at over 30 mph, wheeeeeeee!!!

But what a group of dedicated women and men. We have no fears on 4 lane highways, take the lane with ease and squeeze through tight spots.

By golly, we are now experienced cyclists. Hats off to all of my devoted cycling friends.

how to take your kid out on a bike

Forget those child trailers, forget the tandem, forget dragging your kid behind your bike. You may feel good. You say to yourself, "hey I am saving the planet, I am a green parent teaching my kid how to be green, I feel great and really cool as I bike to my errands dragging little Johnny behind me in his trailer " or whatever gadget you have hooked up.

Today I had posted a ride to my bike club. Imagine my surprise when a dad showed up with his 11 yo son who was on a road bike and with clip pedals, helment and club jersery (man size small and still too big). At first I was annoyed to see the dad and his son. Dad said son has been on club rides before. OK I say. Come along. I am thinking, we will lose this pair within the first 5 miles.

Well this little kid not only stayed in front, he smoked the ride and left his dad eating his wake. We did 32 miles at a good pace, not race pace but decent enough for most of us who are 55+ adults. When we got back, only person still fresh as a daisy was the kid. His dad looked terrible, we lost a guy on the ride as well.

So for all you dummies out there dragging your kids in strollers, trailers, back packs or whatever. Put them down on the ground, get them walking and using their tricycles.

If you kid is past age 2, you do not NEED a stroller. Get the kiddo walking. Once my kids were past 18 months, we never put them in strollers, We went to Disney World with a 6 yo and a 3 yo and we had NO stroller. We walked and we walked. No child was carried.

The dad of the little guy above said when he picked up the children's bikes in Walmart he was shocked at how heavy they were. Instead he went straight to a large chain bike store and bought a decent road bike for his son. Kid was not big, rather small for an 11 yo but he could bike and never tired. I credit this dad for getting his kid into exercise in a fun way.

Hats off to this dad, keeping his son active in a fun way. No health club camps for this kid, just real actitivity.

Move out of the 19th century, LADIES

Today I was out biking by myself enjoying the sounds of birds chirping and the warm sunshine. Lo and behold, stranded on the side of the road is a fellow female cyclist with a flat tire. She had her husband on the phone and he was giving her directions on how to change a tire. Needless to say, this was futile and her tire and tube were tangled and a mess.

I stopped and pulled out my supplies and changed her tire and inflated it with my handy dandy CO2. She had a hand pump but I have yet to find any female who can manually inflate a tire past about 45lbs. Took me all of 10 seconds to inflate her tire.

She kept apologizing that she usually bikes with her husband and he changes the tires. I asked her when was the last time she updated her tubes. She did not know. Her bike chain was covered in grim and her cassette as well. Most times when these ladies tell me their boyfriends or husbands are maintaining and cleaning their bikes, I find dirty bikes with tons of issues.

My advice to you chicks of the 19th century, learn to take care of your bike and do not rely on your husband or boyfriend. There are some husbands or boyfriends who do a great job taking care of the chick's bike but most times, they do a piss poor job.

The lady above was very grateful. I hope she goes home and learns how to change a tire and cleans her bike HERSELF. I bike with ladies of all ages, rarely do I run across a woman who regularly cleans her bike and maintains her tires and tubes. COME ON LADIES, move out of the 19th century and take care of your bike.

ON A SIDE NOTE and very funny.......................

This lady kept her husband on the phone the entire time I was changing her tire. She still figured he had the best help available to her and I was probably not going to be able to change her tire.

3rd rant on Child Bike Trailers

The other day, I was driving on Airport Road in West Chester, PA and saw a dad with a child trailer. The road is very very busy and has a narrow shoulder. Google the road. Several industrial parks line the road. It is the main access road for a large UPS site and the only way to get to the West Chester Airport. Why in the world a dad would choose this road to take his two kids for a ride in a bike trailer is beyond my comprehension? Two kids were jammed in the trailer with no helmets or any safety features. Cars do 50 mph or more on this road.

If you feel this child bike trailer above provides safety for your precious cargo from a large UPS truck barreling by at 50 mph, you must need to have your head examined.

Adults are free to bike on any roads they choose. I support biking by adults as commuters or pleasure biking. But your child does not have this choice when you put him or her into a trailer and then bike on roads that are dangerous even for adults on bikes.

Roads that house large industrial parks tend to attract drivers rushing to and from work in their cars. Airport Road is a cut through road to access a large highway - RT 202.

It is not a safe biking road and if used by adults on bikes requires much diligence to remain safe.

Dads and Moms, please use your bike trailers on roads that are safe for pedestrians and cyclists. Choose roads with bike lanes or large wide shoulders. DO NOT choose roads where cars go over 50 pmh and have companies that use large delivery trucks.

hats off to Centerville, Delaware

Philadelphia

It's Just Chalk, But Oh What Chalk - 13th Street Bike Lane Chalked Today

(Bicycle Coalition of Greater Philadelphia)

We see lots of bike lanes being promoted in our cities. Philadelphia is quietly adding many bike lanes as you can see above. New York City and other cities are adding bike lanes and making city biking much easier for commuters.

But the suburbs lag way behind. I know of no suburban communities in Eastern PA with bike lanes on their major roads. My county of Chester is finally building a bike trail that has been almost 25 yrs in the making. The roads of Chester County have no bike lanes and many have no shoulders. When shoulders are available they are often littered with tree debris.

Imagine my surprise when biking on rt 52 in Centerville, Delaware. This town has spent the last year making a major highway into a bike and pedestrian friendly road. From Center Meeting Road to Burnt Mill Road is now an oasis for cyclists and walkers. This town has put beautiful sidewalks and bike lanes through its entire town. This town sits on a highway but now it is a friendly road with places for cars, bikes and joggers and walkers.

HATS OFF TO DELAWARE. This state is making its roads safer for cyclists and pedestrians. I wish my state of Pennsylvania had similar plans.