Ask Us about the Green next time your in!
Currently just $300 inlcuding fenders, rack, chainguard, bell, and kickstand |
|
|
|
Hi Dan,
Here is the @@ChannelMemberName @@ cycling newsletter - I hope you like it. In this edition you will find:
We will do our best to include articles relevant to you and your lifestyle. If you have any article suggestions or sections you would like to see included please let us know.
|
|
Proper Hydration
Tips for Preventing Dehydration on the Ride
Summer is here! For most of us, this means enjoying longer, more frequent rides while
battling some downright hot temperatures. The result? Proper hydration becomes critical especially if riding for more than a couple of hours, even at a moderate pace. When cycling, the wind whisks away your sweat, making it easy to underestimate fluid loss. Poor hydration leads to decreased performance, increased body temperature, and an increased heart rate. It can also raise your perceived rate of exertion. De-hydration can have all sorts of unpleasant consequences. Cramps are the most obvious, and real heat exhaustion can follow, which can even be life-threatening. But dehydration can impair
concentration or judgement, which could also be life-threatening on a tricky mountain bike trail or if you're riding among traffic.
Low-level, sub-critical dehydration may have no obvious symptoms, but still makes riding less comfortable, less efficient and less pleasurable. If you tend to gulp down several glasses of water or soft drinks at the end of a ride, you've probably reached this point.
So what is proper hydration, and how do you achieve it?
What to drink?
Plain water
is good, up to a point. When exercising you lose fluid partly through breathing and partly through sweating. What you breathe out is mostly water vapor but sweat contains chemicals, often referred to as salts or electrolytes, which also need to be replaced. The more you sweat, the more important this becomes. This is where special electrolyte drinks come in; these are designed to match the chemical balance of what you lose.
Commercial soft drinks are usually loaded with sugar and generally do little to replenish electrolyte levels. Some - especially so-called 'energy' drinks - also contain caffeine. Caffeine is a diuretic (it makes you pee) and so doesn't help hydration.
Dilute fruit juices
are an economical and healthy choice. If it's hot, you could add a little common salt. The operative phrase is 'a little'. Remember that the total recommended daily intake of salt is just 6 grams (about 1 teaspoonful), though this is a guideline for sedentary people. Those who are exercising, particularly if they sweat heavily, can use more. But even so, the quantities needed are small so drinks should not taste obviously salty.
When to drink?
One important point is that you can begin to dehydrate before you feel thirsty. Rule One of hydration is: Drink before you think you need it. And, as with many things, little and often is usually the best way. The great advantage of modern hydration systems is that they make it easy and convenient to drink on the move.
Before your ride.
Proper hydration begins long before your ride does. About two hours before your ride, you should consume about 15-20 ounces of water. Thirty minutes before your ride, you should down another 10-15 ounces. If you ride early in the morning, then hydrate throughout the night. Consider keeping a water bottle by your bed. Get into the habit of weighing yourself in your bike gear just as you head out the door. If you replenish your fluid loss successfully during your ride, you'll be weighing about the same, or more when you return.
During your ride.
Properly hydrating before your ride is important. Getting those fluids down during your ride is essential. Even when cycling short distances (under 20 miles) at a slow to moderate pace, hydration plays a serious role. Throw in hot, humid weather, and things can get serious. You should consume 5-8 ounces of water for every 15 minutes of cycling. If you're out for a one-hour ride, at a moderate pace, you should drink 1-2 standard water bottles of water. If your bike can't accommodate two water bottles, take action: buy
another water bottle and cage, or invest in a hydration system. Find you're still not drinking enough? During the dog days of summer, freeze your water bottles. Cool (but not cold) water goes down easier than warm.
After your ride.
So you've just enjoyed a great ride. Now what? Many of us get on with our day... completely disregarding our body's continued need for fluid. In the hour following your ride, you should consume another 10-20 ounces of water. Just because you unclipped doesn't mean your body has stopped working. Quench its thirst.
How much to drink?
How long is a piece of string? How much you need to drink is one of those questions. There is no precise answer; it depends on body mass, metabolic rate, how hard you are working, how hot and/or humid it is, how prone to sweating you are (and this can also be a function of your broader diet and hydration regime), and so on.
A figure that is often bandied about is one litre per hour. This sounds like a lot and as it's often quoted by those who are trying to sell you a hydration product, you might view it with suspicion. It is probably a realistic figure for cyclists - and other athletes - in endurance competitions, but may be on the high side for those riding recreationally. On the other hand, if your idea of a recreational ride is one of Moab's mountain bike trails in the desert heat, a litre an hour is probably a reasonable guide.
It is
possible to drink too much, and become hyper-hydrated. This has been reported among endurance athletes taking their hydration to extremes, and can also be dangerous to health. It is unlikely that this will be a problem for recreational riders as few are going to want to carry excessive volumes of water.
Ways to tell if you are drinking enough include:
Feeling thirsty.
Yes, this is obvious, but you need to remember that you can be in early stages of dehydration before you have any sensation of thirst. A raging thirst after a ride is a sure sign of under-hydration. If the ride is only an hour or so then this is unlikely to be dangerous, but it's still better to forestall it. Waking up with a 'hangover' the next morning is also a sign that you haven't taken on enough liquid during the ride.
The 'pee test'. If you feel the need to urinate at about the same interval when riding as you do when not exercising, you're probably adequately hydrated. If the intervals get longer and longer, or the volume is reduced, you should up your fluid intake. And if what's coming out is significantly darker in color than normal, this is a real warning sign.
Headache, dizziness, 'hungover' feeling. All are likely symptoms of dehydration.
The most important point is to get to know what works best for your body in different situations and hydrate accordingly. Keeping a log of what and how much you drink can be helpful in determining the best hydration method for a successful and comfortable ride.
Source: Jon Sparks, www.suite101.com
and Alexia Chainis
|
|
|
|
"There are too many factors you have to take into account that you have no control over...The most important factor you can keep in your own hands is yourself. I always placed the greatest emphasis on that." ~
Eddy Merckx, Belgian, who won Tour de France five times.
|
|
|
BIKE SAFETY FOR CHILDREN
Since its invention, biking has been a favorite activity among children. Biking provides children with a sense of independence, an enjoyment of the outdoors, and exercise. However, because bicycles share the road with cars and motorcycles, children's bicycle safety is of major importance. Studies have shown that although most automobile/bicycle accidents involving adult cyclists are caused by the motorist, most of those involving child bikers are caused by the child. Many accidents can be avoided by obeying bike safety rules and exercising caution when riding in traffic.
A 12" wheel size is recommended for beginners. Five to seven year-olds usually need a 16" bike. For a taller, more experienced child, some 20" bikes offer the choice of coaster or hand brakes. Ten to twelve year-olds may require a 24" bike. Growing teens may need a 26" model.
Today's helmets are lightweight and comfortable, as well as stylish! Look for the "CPCS" or "Snell" sticker which means that the helmet has met rigid safety standards. If your helmet was purchased before 1999 it should be replaced with a new helmet that meets current standards.
- Always ride on the right hand side of the street. Never ride against traffic.
- Use bike lanes or routes whenever possible rather than the sidewalk.
- Stop and check for traffic in both directions when leaving a driveway, alley or curb.
- Watch traffic closely for turning cars or cars exiting driveways.
- Don't ride too closely to parked cars, and watch for opening doors. Stay as far right on the pavement as possible, watching for sewer gratings, soft shoulders, broken glass and other debris. Keep a safe distance from the vehicle ahead.
- Stop at all stop signs and obey traffic lights just as cars do. Yield to pedestrians and use care at intersections.
- Walk the bike through busy intersections using the crosswalk and following traffic signals.
- When riding with others, always ride single file!
- When passing bikers or pedestrians, always pass to their left and call out "On your left!" so they will know someone is coming up behind them.
- Always check behind you before changing directions and use correct hand signals with the left arm. Signal turns half a block before the intersection.
- Don't allow children to share the seat with a friend or ride on handlebars.
- Never wear headphones while biking, as hearing others on the road is critical.
- Never allow hitching a ride on a moving vehicle. A sudden stop or turn could send the cyclist flying into the path of another vehicle.
There is no limit to the fun and healthful exercise gained from bicycling. Being careful, always, will give children safer trips and greater peace of mind.
|
|
|
"An engineer designing from scratch could hardly concoct a better device to unclog modern roads - cheap, nonpolluting, small and silent..." ~ Rick Smith
|
|
|
Witches Cup Criterium
Presented by
Salem Cycles/Comprehensive-Racing
Salem, MA
Wednesday, August 13, 2008
Online Registration Will Open
Tuesday, July 15, 2008 at 12:01 AM ET
Register Here
|
Salem Cycle (http://www.salemcycle.com)
Located in downtown Salem, Massachusetts and offering quality, quick and attentive service and sales for all bike and bike related merchandise. Salem Cycle has been in business for 8 years under ownership of Dan Shuman, certified bike mechanic and avid cyclist.
With every new bike purchase Salem Cycle offers:
- Our Master Fit Guarantee
- 30-Day Money Back Guarantee
- 30-Day Price Protection
- Free 60 Day check-up
- Free Salem Cycle water bottle
- And Much More!
We Sell bicycles from Specialized, Felt, KHS, Redline, and Dahon.
Salem Cycle is a full service shop and we also offer rentals |
Comprehensive-Racing (http://www.comprehensive-racing.com)
We started in 2001 as a group of 3 individuals trying to interest more people in the sport of triathlon. Membership has grown to over 50 athletes primarily through word of mouth.
We are a group of individual athletes working toward common team goals of:
Having fun and meeting new people. Introducing the sports of triathlon and cycling to our friends and family. Educating the communities that we live in about the benefits of a healthy lifestyle balancing both sport and life. Competing in local, regional, national and international events to showcase our talent and commitment.
We represent beginner through advanced athletes competing at all levels in both triathlon and cycling. We offer partnerships with other local teams and sponsors that allow our athletes to experience activities outside of the world of multi-sport and cycling, such as trail running and adventure racing.
|
|
Edgewater Cafe (http://www.edgewatercafe.com)
At the Edgewater Cafe you can relax with family and friends while enjoying authentic Mexican food. Our delicious recipes feature the freshest ingredients of the highest quality. We are dedicated to cooking from scratch, according to traditional Mexican recipes. This results in an amazing array of perfectly seasoned Mexican food.
The Edgewater Cafe's cozy and intimate atmosphere invites guests to enjoy its culinary delights. Our uniquely prepared Chicken Chimichanga has tempted guests with its unforgettable flavor for over 25 years. |
BNS Fitness (http://www.bnsfitness.com)
Our mission is to offer programs that provide high quality activities and events which promote health, fitness, performance and community. We enthusiastically welcome all fitness levels, from novices to seasoned athletes. Please check out our programs or contact us if you have any questions. We are certain we can provide the right activity for your lifestyle and goals. |
|
Clarke Brothers Fuel (http://www.clarkebrothersfuel.com)
Since 1971, Clarke Brothers Fuel Company has been the leader in delivering home heating services to the North Shore area. Still proudly family owned and operated.
The truth is, all oil fuel companies offer pretty much the same products. What makes Clarke Brothers Fuel special is that we are owned by life long North Shore residents. Discover the Clarke Brothers Fuel difference, call 978-745-1007 and you'll also discover why our customers consider us the best home heating oil supplier on the North Shore. |
Aline Systems (http://www.aline.com)
ALINE's patented technologies were developed over the past twenty years with the combined help of thousands of people, from world class athletes to weekend sports enthusiasts. Gordon Hay, the founder of our precursor company, SoleSystems, individually hand molded the feet of these athletes. Through biometric understanding and years of design research the ALINE System was developed, a technology that today can help millions reach their potential. |
|
Crystal Systems (http://www.crystalsystems.com)
Crystal Systems actively employs research and development for the evolution of state-of-the-art materials and processes, for the demands of today's high technology commercial markets. These efforts are marked by the distinction of being producers of the largest diameter sapphire crystals worldwide; only producers of sapphire that is free of light scatter; and highest FOM Ti:sapphire for laser applications.
Our patented Heat Exchanger Method (HEM) for growth of large crystals sets a new standard for crystal size and perfection. This unique process has led to new high-tech applications and advancements in technology for industry. |
Darryl R. Smith Dentistry (http://www.darrylsmithdds.com)
Dr. Darryl Smith, D.D.S. provides exemplary preventive, restorative and cosmetic dentistry to children and adults in Swampscott, Massachusetts, north of Boston. Dr. Smith offers the revolutionary computer assisted CEREC method - inlays, crowns and porcelain veneers in a single appointment. Caring, personalized and friendly, our dental office practices today's most advanced skills and methods coupled with a gentle touch. |
|
KHS Bicycles (http://www.khsbicycles.com)
KHS Bicycles Inc. was founded in 1974 as an American-based company distributing the KHS brand of bicycles. Its mission is to design, manufacture and distribute moderately priced and high quality bicycles and accessories. Since that time KHS has grown into a brand respected for quality, value, and integrity with distribution in more than 30 countries around the world.
KHS Bicycles Inc. manufactures full lines of mountain, road and touring bicycles as well as comfort tandems and cruisers. In addition, KHS Bicycles Inc. markets BMX, freestyle and dirt jumping bicycles to the juvenile and youth markets under the brand name Free Agent. KHS also markets its own brand of parts and accessories under the Power Tools label. |
Redline Bicycles (http://www.redlinebicycles.com)
Redline is the oldest BMX manufacturer in the U.S.They have a complete line of 20" wheel jumping and race bikes. Redline also owns 50 % of the cyclo cross market - at any race their bikes dominate the field. |
|
FocusPower.com (http://www.focuspower.com)
Focus Power is a collection of individuals, mostly freelancers, who all work together under one name. This serves several purposes that are beneficial and cost effective to both the customer and the freelance artist. We can provide drastically cheaper, yet still expert quality work because we have no overhead expenses such as an established office space or any extraneous staff to pay. As the client, you get to work directly with the artist, engineer, or programmer that will be working on your project. As the developers, we can make high-level decisions to improve your project on the spot and without having to clear it through an executive board. Because employment
is by contract only, we can always guarantee you the best possible price due to the wide range of talent that we can call upon, not to mention the fact that we can often find a developer in or around your area allowing for more personal interaction and not just another faceless name on the end of the phone line or email. And lastly, because we draw from the collective minds that make up Focus Power, we can guarantee you bold, unique, and stylistically solid workmanship on each and every job we do for you. |
Living Well Massage and Wellness (http://www.gopainfree.com)
LivingWell has specialized in therapeutic massage for the relief of muscular pain for over 20 years. Owner Frank Corcoran originally opened LivingWell in Marblehead, where he built a strong reputation throughout the years for remarkable care and service. Now located in Salem, LivingWell is positioned to extend this kind of exemplary care to clients throughout the North Shore. |
|
Pamplemousse (http://www.pmousse.com)
The Hippest Selection of Gifts for the Home, Kitchen & Bath
Also Featuring Fine Wines, Beers & Gourmet Foods!
185-189 Essex Street, Salem MA 01970
978-745-2900 www.pmousse.com |
Fuel Coffee and Juice Bar/Front Street Coffee
Fuel Juice Coffee and Juice Bar has a great selection of freshly squeezed juice concoctions as well as tasty sandwiches and coffee drinks.
Here's a little bit of history on FSC - it first came to Salem around 1996 - it was the only place for young folks to hang in a time when Salem wasn't as hip as it is now (North Shore of Boston's Salem is now being compared to Portsmouth NH or even Portland, ME)
If you want local then this cool little coffee shop is thee place to park your ass while following the red line around Salem's tourist spots.
It is always open bright and early and tends to close around 8 or 9pm.
On the week-ends there is usually locals singer/songwriters and it's a great place to find out what going on in Salem's happening music scene. |
|
Ivy Restaurant
49 Temple Place
Boston, MA 02111
(617) 451-1416
www.ivyrestaurantgroup.com
Stylish atmosphere. Beautiful people. High design. Amazing food.
Ivy Restaurant has everything you'd expect inside one of Boston's newest hot spots, except high prices and uptight attitude.
Located in the ultra-trendy Ladder district, outside Downtown Crossing, Ivy makes dining out easy, affordable, and comfortable.
|
Curbell (http://www.curbell.com)
Curbell, Inc. is a privately held company headquartered in Orchard Park, NY, with multiple sales and distribution locations throughout the United States. Curbell operates two distinct companies, Curbell Plastics and Curbell Electronics. Curbell Plastics is one of the nation's premiere suppliers of plastic sheet, rod, tube, and related materials, supplying hundreds of plastics products from 16 distribution centers strategically located throughout the United States. Curbell Electronics is the largest manufacturer of signaling devices and related accessories for hospitals and nursing homes throughout the United States. In addition to its own products, Curbell Electronics manufactures
a variety of privately labeled products for most of the major hospital communication system manufacturers in the country, and also distributes many other healthcare products.
|
|
SockGuy (http://www.sockguy.com)
SockGuy, the manufacturer of the most comfortable socks you¹ll ever wear, is an eleven-year-old San Diego-based company providing performance specialty socks that feature superior comfort, cool designs, and long lasting durability. SockGuy has hundreds of original sock designs to fit a variety of athletic activities that are sold in thousands of retail locations across the U.S. and are distributed internationally in over 20 countries. The company creates high end custom performance socks for events, clubs, shops, companies and schools, and can be found at large and small sporting events everywhere. SockGuy is also the most popular outsource manufacturer for
major sports brands, so our socks are worn by top athletes and can be found in athletic stores around the world. |
Sensational Travel (http://www.sensationaltravel.com)
Sensational Travel, a local company, is a new sponsor to the Witches Cup for 2008. Owner, Marisa L. Cole, A Virtuoso Travel Agent has over 25 years in assisting clients plan their vacations. Her clients are honeymooners, families and busy professionals who seek her advice for the best value on trips around the world. Stop by her booth on August 13th or email her with any travel inquiries at marisa@sensationaltravel.com |
|
Gulu-Gulu Cafe (http://www.gulu-gulu.com)
Gulu-Gulu Café is a private space that serves a public purpose. We are a gathering place for locals and visitors alike to meet, relax, and have fun. Come on over, grab a light bite and enjoy one of our specialty coffee drinks, great beers, or glass of wine.
|
UpperCrust (http://www.uppercrust.com) and
The Upper Crust located in historic downtown is bewitching residents with its premium pies and a beer and wine list that offers something for everyone. Plenty of outdoor seating is the perfect place to catch up with friends in the warmer months. Flat screens showcase the hometown teams inside when the weather turns ghastly.
|
|
Champion Systems (http://www.champ-sys.com)
Champion System has quickly become the leader in custom cycling clothing. Whether you're a pro racing team or a local club Champion System has the products, prices and services you demand. Champion System clothing has been worn to victories in National Championships, World Championships and countless races around the world.
|
Ryders Eyewear (http://www.ryderseyewear.com)
Ryders Eyewear has been recognized as the premium supplier of high quality, affordable, performance eyewear since its establishment in 1986. Brent Miller and his father (original owner of Suntech Optics) collaborated to develop a single sunglass company focused on meeting the needs of consumers. This innovative sunglass collection is designed and marketed specifically towards bike racers and other outdoor sports enthusiasts. Their mission is to incorporate the latest technologies with innovative sunglass styles for high performance sunglasses perfect for extreme sporting environments. Now considered an international leader in the sports eyewear industry, Ryders
Eyewear offers a wide range of sunglasses to meet the needs of extreme sports enthusiasts all over the world.
|
|
Spirits @ 300 Derby (http://www.spirits-salem.com)
Don't let the rich mahogany details and crystal chandeliers scare you. Comfortably elegant, Spirits Food & Drink at 300 Derby Street offers an uncomplicated menu and your favorite cocktails in an upscale atmosphere with earthly prices. Our dishes are simply prepared, reinvented American classics that feature the highest quality beef, seafood, and poultry. Make Spirits your favorite haunting ground - whether you visit us for a great meal, a good drink, or to celebrate a special occasion. We look forward to serving you. |
 |
|
|
|
Salem Cycle Presents...Movie Night at the Gulu-Salem!
http://www.gulu-gulu.com/index.asp
July is Bike Month and to celebrate Salem Cycle is sponsoring Dinner & A Movie Tuesdays at the Gulu gule cafe in Salem for the month! Movies start on July 8th!
BMX Bandits
Tuesday, July 8, 8PM
A movie about three BMXers that stumble upon radios that bank robbers need for their next job. Staring Nicole Kidman.
--------------------------------------------------------------------------------
Breaking Away
Tuesday, July 15, 8PM
This charming, Academy Award winner (1979, Screenplay) cycles high on comedy as four friends come to terms with life after high school. When top-notch cyclist Dave (Dennis Christopher) learns that the world's bicycling champions are always Italian, he attempts to turn himself into an Italian, driving his parents (Barbara Barrie, Paul Dooley) crazy.
--------------------------------------------------------------------------------
Pedal
Tuesday, July 22, 8PM
A fast-paced documentary film about surviving in the streets of New York City as a bicycle messenger. It features messengers from all walks of life as they battle traffic in a race to make their next delivery on time.
--------------------------------------------------------------------------------
Klunkers
Tuesday, July 29, 8PM
A Film about the Development and Birth of Mountain Bikes
USA Today raves: "Savage's funny and often poignant film looks at how a bunch of semi-stoned hippies in Northern California developed a unique style of off-road bike riding through collaboration and competition. The free-floating and (sometimes) selfless sharing of technology quickly led to a full-blown industry and Olympic status as a sport in 1996."
|
|
|
| |
|
