INTRODUCTION
Where
Do I Start?
GSW Tid-Bits
News,
notices, and social events, etc.
Some items
printed in our newsletter do not fall into a "defined category"
yet they are likely to be of interest to our members. Bicycling advocacy
is a prime consideration for this section. For other activities including
non-bicycling items, please see our Special
Events page. Comments welcome!
2011 is the 40th anniversary of the GSW
The GSW celebrated its 40th anniversary at the Spring Banquet held April 10 at The Derryfield, Manchester, NH. Some 60 attendees enjoying good food, nice social time, and hearing from LAB President Andy Clarke about all that is going on within the League and around the country in support of bicycling. His special visit to New Hampshire was honored with donations to the League from both the Granite State Wheelmen and the Bike-Walk Alliance of NH. Not that Andy "really needed" another jersey, but now he has a GSW Seacoast Century jersey plus a T-shirt as tokens from his visit and to recognize from where the funds are derived to allow donations to the League.
The banquet also noted the 40th anniversary of the GSW with a special cake which included the GSW patch design. Andy helped celebrate the anniversary as did Dave Topham, the only member still active in the club since it was formed in July 1971.
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Andy Clarke, LAB President and Dave Topham, GSW charter member
Various awards for ride leaders and high mileage were presented by Banquet Coordinator Kirk Hutcheon while former GSW President Bill Kennedy bestowed the President's Award on Bill Fisk. Hetty Andrews (gladly?) passed along the Lamp Award to GSW VP Phil Rose so next year he can give it to someone else!
Biking the Southern Tier – Alone!
Can a woman bike 2,275 miles solo and self-contained from Phoenix, Arizona to St. Augustine, Florida? Yes, it is possible and I urge every woman to realize it is possible. I experienced such a ride this spring and it was wonderful - and no flats! My Trek 520 touring bike carried my 40-plus pounds of gear as I rode from 25 to 65 miles per day. The Adventure Cycling route maps provided all the information I needed to find my way and my accommodations. One third of the accommodations was camping, one third motels, and one third at homes either of complete strangers or through an organization called “Warm Showers”.
To answer the question “What was the best part?” I would have to say it was the people. Unbelievable interactions, conversations, hospitality, and assistance filled my days. Pedaling with 25 to 40 mile per hour head winds, 95 degree heat, and sometimes no convenience stores to refresh at was a challenge but, when needed, out of the blue there was a handout of a cold bottle of water, a sag for a few miles to reach the next destination, a companion met at a hostel to share a stretch of desolate, barren Texas countryside. Then there was the young man who loaned me his truck so I could go to Big Bend National Park for a couple days! In Franklinton, Louisiana, meeting the Mayor in a restaurant, having my picture taken with him and receiving the “pin” to the city was just another heart-warming encounter with a fellow American. Having my tent almost blown away while camping under the stars in Texas and being offered a place to stay by complete strangers added heartwarming memories. Riding past farmland, pecan groves, miles and miles of forestry, rice fields, crawfish traps, the Gulf coast, southern style homes, crossing the Mississippi, climbing the hills of Arizona, New Mexico and Texas were experiences for a lifetime. It’s a wonderful country!
Remember to keep pedaling so you too can do it someday - even when you are 70!
Linda Gould
BWA-NH Executive Director
Link to Early GSW photos by Linda and Bob Harvey
Do you recognize any of the people or places in these early photos?
Please let me know so I can add to the captions.
bamos_99@yahoo.com
(web publisher)
Reminder
GSW mileage tracking year ended September 30, 2010
October 1 started the 2011 mileage tracking season.
What is Commuter Mileage?
Commuter mileage includes using your bicycle, rather than a motor vehicle, for transportation on any errand or to reach any destination such as work, school, shopping, to pay a bill, or to reach a GSW ride site, etc. The GSW encourages commuting and recognizes high mileage commuters at the Annual Fall Banquet.
Commuter mileage is tracked from October 1st through September 30th of each year.
Note: Mileage may be submitted by mail or email and must be received by the first of every even-numbered month to appear in the next issue of Pedal Talk.
Road and Tandem Mileage are now recorded separately If a “T” is added along with your signature and printed name, you will get Tandem Mileage.
If you would rather have Road Mileage, just leave off the “T”.
Send commuter mileage to:
Hetty Andrews
44 Deerhaven Dr.
Nashua , NH 03064
603-889-3222
hwa44@comcast.net
Can I do Yoga? - Yoga Is For Every Body!
You don’t have to be a pretzel to try Yoga
What is Yoga?
Yoga is a combination of physical postures, breathing techniques, relaxation and meditation. Yoga has been practiced for over 4000 years and it can be done standing, sitting or even lying down. The word Yoga comes from the ancient Sanskrit word meaning “yoke” or “union”. The practice of yoga helps quiet the mind and increase self awareness. When the mind and body work together as one, your breathing slows down, excess stress and tensions are relieved and balance, coordination and overall health improves. Your quality of life is enhanced when you feel more at ease.
Why do Yoga?
There are many rewards that come with a regular practice of yoga. Even if you are unable to get up from a chair, you can still enjoy the health benefits that come from yoga. The aging body is caused by stress, poor diet and ingestion of toxins. Stress motivates us into action, but if it is not released, stress chemicals (adrenaline, and cortisol) stay in the body obstructing digestive and immune systems. Over time the body is depleted of energy and that can cause disease.
Yoga helps to release the stress chemicals that age us by increasing oxygen intake, which cleanses the systems creating more energy to move the body. When the body moves into and out of stretches and postures, joints stay lubricated, muscles get longer and stronger, and balance and concentration are a result. Working within your own limitations in a non-competitive environment allows you to focus on and listen to the hints your body may be giving you. A regular practice compliments any workout, recreational or competitive sport and even the couch potato can benefit. There are a multitude of benefits produced by yoga and below you will find just a few. Try it for yourself and see.
For your Body: Physical postures and gentle stretches:
Strengthen and tone muscles and bones to reduce the risk of injury
Lengthen muscles and lubricate joints to increase flexibility
Improve balance and posture with spinal alignment and body awareness
Tone and massage internal organs aiding digestion and healthy weight loss
Cleanse the blood stream and increase energy levels by removing toxins and decreasing blood pressure
For your Mind: Breathing techniques:
Increase oxygen intake to improve circulation and enhance the immune system
Increase lung strength and capacity
Calm the mind and improve attention and concentration
Balance emotions and relax the body in stressful situations
For your Spirit: Meditation and Relaxation:
Improves attitude, mood and emotions
Encourages self acceptance and self confidence
Creates mindfulness to be fully present and aware
Promotes a positive, healthy outlook on life
Life gains new meaning by improving all senses
How do I find an instructor?
It is important to work with a teacher who is certified in their particular style of yoga to be sure you get the safest, most accurate information. Certification typically consists of 200 to 500 hours of training and includes basic anatomy and physiology. There are many different styles of yoga. The focus of each style may vary, but most incorporate breathing (pranayama) and posture (asana) or flow (vinyasa).
How do I start?
Start out with a beginner class even if you are a professional athlete. There is a difference between strength and flexibility, so start slow and always proceed at your own pace. Refrain from comparing yourself to the instructor or others in the class. Be non-judgmental when you find yourself challenged by a stretch or posture. Instead of thinking, “I can’t do this,” be compassionate and aware of what you can do: “I can do this !” By practicing yoga regularly you will notice a gradual improvement.
How do I know which yoga class is appropriate for me?
Yoga classes that tend to be easier, or more focused on relaxation, may be described using these words: gentle, restorative, easy, beginner.
Yoga classes that are vigorous or challenging may be described using these words: hot, power, vinyasa (flow), Ashtanga, Bikram, Kundalini, Forrest.
Depending upon how the teacher directs it, a yoga class could include a combination of beginner and advanced stretches and may be identified by these names:
Kripalu, Iyengar, Viniyoga, Anusara.
Before starting any exercise program, please check with your doctor if you have any major health issues or concerns. For more information, please feel free to call (603) 801-8624, or email your questions to: laurie@ladaley.com .
If your sport or job creates imbalances and / or chronic tight muscles in your body;
I can help you. Call for more information.
Laurie A. Daley is a Certified teacher in the Kripalu Yoga and LV Chair Yoga tradition. Laurie has studied with many yoga masters in North America including Yoganand Michael Carroll, Todd Norian, Ann Green, Lakshmi Voelker and many others. Laurie has been practicing and studying yoga for more than 18 years. Laurie has been teaching yoga full time since 2005, when she completed her 200 hour certification. She teaches classes at several studios in New Hampshire and can also be found at Catholic Medical Center’s Prime Time, the Veterans Hospital in Manchester, and Parkhurst Place in Amherst.
Laurie offers private and group sessions as well as classes to corporate clients. Laurie is currently studying to complete her Professional level certification. Laurie presents classes to people of all ages and levels of flexibility. Her unique way of teaching provides a safe environment to practice and allows all people to participate, no matter what physical or mental challenges are presented. Special instructions and modifications are given so that everyone can enjoy the benefits of yoga.
Helping people achieve their natural born flexibility and peace of mind.
Yoga for the Cyclist
Spending time in the saddle? You may notice that your quadriceps, hamstrings, and hips rarely rest. Over time, you may obtain overdeveloped quadriceps and tight hamstrings, which may put the hips out of alignment. The posture of cycling also keeps the spine constantly flexed forward. Strain in the muscles of your back and shoulders is common if proper form is not maintained. Practicing Yoga helps to promote alignment of the spine, increases core strength and relieves tight and unbalanced muscles.
The focus on breathing and mind-body awareness in a yoga practice helps you bring the same to your ride. Increased lung capacity helps you when climbing hills or enduring long rides. Always check with your doctor before starting new activities if you have any health concerns AND modify as needed.
Give these three poses a try before and after your next ride.
"Parsvottanasana (Intense Side Stretch or Pyramid)
To relieve tight hamstrings and the illiotibial bands this pose also promotes balance.
Stand in Mountain pose with your feet hip distance apart. Step your left foot back about three feet and angle the back foot out slightly. Keep both hips facing front and square your hips. Place your hands on your hips. Inhale as you look up. Open your chest and exhale. Hinging from the hips, keep your spine long as you fold forward over your straight right leg. Modify by slightly bending the front knee and place your hands for support on your leg. Work toward straightening the front knee. Hold for 30 seconds and repeat on second side.
Dolphin Pose
Open up the chest, shoulders and hamstrings. This pose reflects the proper alignment for your upper body while cycling.
Start on your hands and knees, with your knees directly beneath the hips and hands slightly in front of your shoulders. Exhale and tuck your toes under, pressing your tailbone toward the sky. Keep your knees slightly bent to start. Press your heels toward the ground. It is okay if they don't reach it. Lower down onto your forearms, with your elbows directly beneath your shoulders. Broaden your shoulder blades away from each other. Breathe deeply and hold for one to two minutes.
Setu Bandha Sarvangasana (Bridge Pose)
To open and stretch the front of your body, this pose will strengthen your spine too. It is a natural counter pose to your riding posture.
Start on your back with your knees bent. Place your feet about six inches away from your hips, hip distance apart. Make sure that your feet point straight ahead. Inhale and as you exhale press your feet into the floor and lift your pelvis up as high as you can comfortably. Slide your shoulders underneath you, clasping the hands. Breathe evenly. Hold for 30 to 60 seconds. Slowly lower down, one vertebra at a time.
Laurie Daley
GSW Newsletter Editor
Certified Yoga Instructor
Cycling Vocabulary Words 101
Have you heard of this Term?
Words provided by Exeter Cycles
A'Bloc: French Expression for going at maximum or flat out speed.
Attack: To increase speed quickly in attempt to drop other riders.
Baby heads: Popular term in mountain biking for a section full of rocks the size of a baby's head.
Bonk: Is the term when a rider / athlete runs out of energy due to low blood sugar or a lack of fuel.
Dirt rocket: This is a local term for going head first into the ground while mountain biking. We first heard it from Mark Ouellette, former GSW president.
Drafting: To stay in another rider's slipstream.
Echelon: A pace line at an angle that is caused by a side wind.
Full Gas: Pro's use this word for going at maximum or flat out.
Half Wheeling: Long time expression for when someone is riding side by side and keeps his or her wheel slightly in front of the other person's, forcing the pace a little more than is wanted or is comfortable with.
Nuber: A term John learned in Toronto in the early 70's for cable end crimps. Probably only used by us.
Pace line: A group of cyclists who take turns at the front setting the pace and breaking the wind.
Peloton: Is the word for the pack of cyclists.
Sitting in: Means staying in the pack without going to the front.
Sitting on: Is to be following someone's wheel.
Shelled: Common term for getting dropped when the pace is high.
Sleigh riding: Term from road racing in the 60's for not doing any work.
Q. Why can't bicycles
stand alone?
A. They're two tyred.
