UPCOMING TRIPS. July 2012 BIKE FAIRLEE, VERMONT GREEN MOUNTAINS, VERMONT SEPTEMBER BIKE THE WHITE MOUNTAINS NEW HAMPSHIRE AUGUST 12-14

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1 July 2012 UPCOMING TRIPS BIKE LAKE CHAMPLAIN, VERMONT JULY 6 10 Ride along the most historic body of fresh water in North America. Spend two nights in Burlington at the LaQuinta Inn & Suites. Then drive to North Hero and spend two nights at the North Hero House. Will meet midday Friday en route to Burlington, location TBD, for first ride. Cue sheets provided daily for various riding options, flat, rolling and hilly. Riders must be experienced and able to maintain bike, no support wagon. Trip includes four nights lodging, two continental breakfasts, two full breakfasts, two happy hours, and one dinner at the North Hero Inn. $400 pp double occupancy, $425 for non-amc members. Deposit $200 non-refundable after 6/1/12 unless a replacement is found. Cancellation fee of $25 applies. Contact Leader prior to registering. R Susan Grant, 83 Lake Shore Drive, Middlefield, CT 06455, (860) (best time to call: before 9pm), sremele@comcast.net, L., Susan Grant, L Bruce Ebbets (860) (best time to call: between 8 a.m. and 9 p.m.) bmebbe@sbcglobal.net BIKE THE WHITE MOUNTAINS NEW HAMPSHIRE AUGUST /60mile rides over scenic roads north of notches in New Hampshire/Vermont. $ /pp does Include 2 breakfasts, 1 dinner, 2 nights lodging. L Ben Klass ((781) , ben_klass@yahoo.com), R Rami Haddad ((857) , mdxix@hotmail.com. Contact leaders for more information. BIKE CAPE COD AUGUST 9-12 Stay at Coast Guard Station with ocean view & walk to the beach. Open to intermediate cyclists. Bike on roads, rolling hills & Cape Cod Bike Trail. Three nights, 3 breakfasts & 2 dinners. Other activities available such as kayaking (rental available). To register: 1) Send check for $125 with name, & address to Terry Bludeau, 2 Hearthstone Drive, Simsbury CT ) E mail both leaders with name, address & mobile phone number terrybb@msn.com AND co-leader Susan Wallens swallester@gmail.com. BIKE FAIRLEE, VERMONT GREEN MOUNTAINS, VERMONT SEPTEMBER Road bike ride options of 20-65mi. along country roads. Flatter rides along the river with more challenging rides into the hills in VT and NH. Stay at Hulbert Outdoor Center in 3-4 bedroom cabins, 2/room. Cost is $145 includes 2 nights lodging, 2 full breakfasts, Sat. dinner, bedding & towel. Drive up early for an optional ride on Friday. Send your address, , and phone to Registrar with your check for the full amount payable to Finlay Ferguson. Fee is nonrefundable unless leaders find a replacement. Call or any questions. L Finlay Ferguson ((860) Before 9PM, finlayferguson@msn.com), L Mark Henebry, R Finlay Ferguson, (46 Mitchel Terrace, Ivoryton, CT 06442)

2 JULY RIDES WEEKNIGHTS Participants are asked to provide their own cue/ride sheets unless otherwise noted. Directions, cue/ride sheets, and description may be found at All rides are listed on the Web at ct-amc.org/cycling/bikelistings.htm and include the specific link to the cue sheet. Weeknight Bike Rides Tuesday Manchester, CT** July 3,10,17,24,31 (RC,TR,FL/RL CUE 11-22mph) Rides of miles, Connecticut, East of River, CT. Meet at 5:45p.m for prompt 6:00p.m. start at Jo-Ann s Fabrics. Helmets are required. Lights and reflective wear are strongly recommended for safety reasons. The traditional Tuesday night ride series returns with routes of varying paces and distances. The ride goes over mild terrain past fields and farms in South Windsor, East Windsor and Ellington. Distances will increase as daylight hours get longer. Riders will join groups based on pace, each with its own leader. The faster groups will ride the longer distances. Sample distances and paces include 18 miles at a 14 to 15 mph avg. pace, 23 miles at a 17 mph avg. pace, and 42 miles at a 22 mph avg. pace. Directions: I-84 East to Exit 62, left at end of ramp, then left at third light onto Pleasant Valley Rd. Right into shopping center to Jo- Ann s. Park near the former Bugaboo Restaurant. From I-84 West, taken Exit 62, left onto Pleasant Valley Rd., then right into the shopping center. Possible dinner after the ride at a local restaurant chosen by participants. L Wayne Tursi ( Before 9PM), bicycling@ct-amc.org L Judy Borrmann ( Before PM) L Rick Merritt ( Before 9PM), bicycling@ct-amc.org L Ray Taksar ( Before 9PM) L David Waldburger ( Before 9PM) Weeknight Bike Rides Thursday Essex, CT** July 5, 12, 19, 26 Essex, Connecticut, West of River, CT. (RC, FL/RL, 13-17mph) miles. Wheels spinning start 6pm prompt. Show-and-Go, several rides of various distances. Meet at old CPL at Essex Exit 3 off Route 9, next to Fire Station. No cue sheet, regroup, no one dropped. Rain cancels. L Finlay Ferguson ((860) before 9pm, finlayferguson@msn.com), L Beverly Medlin ((860) before 9pm, kayaker767@gmail.com), L Mark Henebry ((860) before 9pm, mhenebry@sbcglobal.net) NOTE: This ride is for advanced cyclists who can achieve the speed listed and do hills. Alternate Thursday Night Rides: (RC, FL/RL, mph) miles. Meet at 5:45 p.m. for prompt 6:00 start from Rt. 9 Exit 4 CPL to tour Deep River, Essex, and Old Saybrook area. No cue. Stay with the leaders. This is more relaxed option to the ride out of Exit 3. Both groups join together for pizza in Deep River after the rides. Rain cancels. L. Barbara Rutigliano, L Wayne Chapman ((860) Before 9PM)

3 JULY RIDES Sun., Jul. 1. Harlem Valley Rail Trail, Amenia, NY, New York, Hudson River Valley, NY. (SO, RG, FL/RL, 10-12mph) 26 miles. Meet for a prompt 10:00am start. Social ride on a very scenic paved rail-trail, suitable for a road bike. Lunch (bring your own) will be at Rudd Pond State Park. Meet at the Wassaic Railroad Station in Amenia, New York. From southern and western Connecticut, take I-84W to Brewster (NY), then Route 22N for 29 miles. The RR station will be on the right. From central Connecticut, take Route 44W to Millerton (NY), then Route 22S to Amenia. The RR station will be on the left. L Mike Ceruzzi ((203) Before 9 PM, mceruzzi@snet.net) Mon., Jul. 2. Mostly Madison Ride Including Hammonnasset SP, Connecticut, West of River, CT. (SO, FL/RL, Cue, mph) 30.7 miles. Prompt 10:00 AM start. Meet at Robert's Food Center, Rt. 80, Madison, Just east of the 79/80 Traffic Circle in No. Madison. Rain Cancels. L Dick Ruddock ((203) Before 9 PM, rhiker2000@aol.com) Sun., Jul. 8. Berkshire Byways with Twin Lakes Loop, Canaan, Connecticut, West of River, CT. (So, FL/RL, Cue, mph) 37.2 miles. Meet at 9:45AM. Wheels roll at 10:00AM. A very scenic countryside ride through the farmlands and valleys of the southern Berkshires with a loop to the Twin Lakes. There are two short sections of dirt road but easily traversed on a road bike. Start from Stop & Shop parking lot; park at the west end near the gas station on Rt. 44 in Canaan east of junction with Rt. 7. L Dick Cable, (r.cable@sbcglobal.net), L Janis Stahlhut ((860) Before 9 PM, jstahlhut1@aol.com) Mon., Jul. 9. Cows & Horses Ride, S. Windsor, Connecticut, East of River, CT. (SO,Fl/Rl,Cue,11-13mph) 34.5 miles. Meet for 10:00AM start at Rye Street Park, South Windsor, CT. I-91 Exit 35 to I-291 East to Rt. 5 North for 4 miles, then right onto Rt From Rt. 194 (Sullivan Ave) turn onto Rye Street and proceed approx. 1 mile to park entrance on right. From I-84 East, take Exit 61 to I-291 and follow as above. From I-84 West, take Exit 63 to Rt. 30 North to Rt. 194 to Rye St., take Scenic ride over mostly flat to rolling terrain featuring tobacco, horse and cattle farms. Please bring own cue sheets. L Tom & Nancy Mann ((860) Before 9 PM, tomandnance@netzero.net) Mon., Jul. 16. Carol's Simsbury Ride #3, Connecticut, West of River, CT. (RC,FL/ RL,CUE,RG,10-12 mph) 30.1 miles. This is a pleasant and interesting ride through Simsbury and Granby, passing by sections of the McLean Game Refuge, riding along portions of the Farmington Valley Greenway with views of the expansive Imperial Nurseries, and a stop at the International Skating Center of Connecticut. There is a suggested lunch stop at Granbrook Park, which is located along Salmon Brook and a great ice cream stop at Tulmeadow Farms near the end of the ride. Meet at: Simsbury Commons (shopping plaza) on Rt. 167 at intersection of Route 44 and 167 (Bushy Hill Rd.) in Simsbury. From Route 44 in Simsbury, turn onto Route 167 north; go to the 2nd traffic light (last entrance to the plaza) and go immediately right in plaza to park behind (former) Border's Books. Helmets required. Rain cancels. Please print cue sheet. L Joy Himmelfarb (joyhimmelfarb@comcast.net)

4 JULY RIDES Mon., Jul. 23. Greater Greenway Bike Ride, Farmington, Connecticut, West of River, CT. (SO,FL,CUE,10-12 MPH) 30.7 miles including 1.5 miles of gravel surface which is fine for all road bikes. Meet at 10:00 AM at Tunxis Mead Park. Please join me on this very nice ride along the Farmington Valley Greenway which includes many other picturesque roads along the way. There will be many views of the Farmington River and it also includes a trip through Stratton Brook State Park, which will be our lunch stop. From Rt. 4 in Farmington Center, go south on RT. 10 approx. 1 mile past Miss Porter's School. At the 2nd traffic light go right onto Meadow Road and continue for about another mile. Go straight at the fork onto Red Oak Hill Road then go right in ¼ mile onto the access road leading into Tunxis Mead Park. The parking area is next to the ball field about ¼ mile. Riders bring your own cue sheets. Rain/ excessive heat cancels. L Carl Mueller (cmueller3@cox.net) Sun., Jul. 29. The Hebron Hustle-Hebron, Connecticut, East of River, CT. (SO, RL/HL, Cue, 14-15mph) 31.2 miles. Meet at 10:00am for a 10:15 Start at Ted's Market (small shopping plaza), Rt. 66 in Hebron (0.3 miles east of Rt.316 intersection). Take Rt. 2, Exit 13 in Marlborough. Go east on Rt. 66 to Hebron. This is a neat roller coaster ride along pleasant back roads of Hebron, Lebanon and Colchester with a stop at Lake Williams. There's a 2.3 mile ride along the Air Line Rail Trail in Amston. The trail is hard packed stone dust and is okay for road bikes (there is an option to bypass the trail). The Colchester Green provides a great spot for lunch. L Jim Gleba ((860) Before 9PM, K2Girliegirl@Hotmail.com), L MaryAnn Carr Mon., Jul. 30. Route 7 Roundabout, Falls Village, Connecticut, West of River, CT. (FL/RL, Cue, 11-12mph) 36 miles. 10:00am start. Scenic ride in Berkshire area of northern Connecticut and southern Massachusetts on back roads with very little traffic and no major hills. Meet at Housatonic Valley Regional High School in Falls Village. From southern and western Connecticut, take Route 7N past West Cornwall. Just after the junction with Route 112 in Lime Rock - after crossing the Housatonic River - turn left at the traffic light on to Warren Turnpike. The high school will be on the left. From northern & central Conn, take Route 44 west to Canaan. Then turn left (south) on Route 7. just before bridge, turn right at traffic light on to Warren Tpk. High school will be on left. Bring or buy lunch. Leader will provide cue sheets. L Mike Ceruzzi ((203) before 9:00pm, mceruzzi@snet.net) Thank you to the ride leaders who led rides in June and to leaders who are leading rides I July. Thank you to Bruce Ebbets and Susan Grant for leading the Lake Champlain trip in July. We have an exciting selection of upcoming weekend trips during July, August and September. If interested in going on any of them, feel free to contact the leader to see if there is space available. Cancellations can happen and leaders prefer to have a replacement to keep the trip full. AMC Bicycling Committee

5 Hydrate To Thrive By Chris Carmichael The thermometer busted through 95 degrees this past week the hottest day of the year so far. Going out for a workout in this heat, it's good to remember two key pieces of advice from Stacy Sims, a Ph.D, a sports science researcher from Stanford who's done a great deal of work with hydration and thermoregulation, or how your body keeps itself cool during exercise. 1. "You can come back from an energy problem in minutes, but it takes hours to recover from a hydration problem," she says. This one is hugely important to remember. If you run low on carbohydrates during exercise, the energy from a GU gel, a sports drink, or an energy bar can reach your muscles in as little as 10 minutes. But if you're suffering from the effects of dehydration, it takes hours to completely recover and bring fluid levels in muscles, blood plasma, and intracellular fluid back to normal. So, if you have to prioritize between calories and fluids: choose fluids first (preferably with electrolytes). 2. For most people, weighing yourself before and after a workout is the most pragmatic method of determining how well you hydrated during a ride, and how much fluid you need to replenish afterward. Just keep in mind that the weakness of this method is that undigested/unabsorbed food and fluid that is still in your stomach or small intestine is counted in that post-workout weight. As a result, your weight can somewhat underestimate your actual fluid loss during exercise. In the end, this just reinforces the idea that you have to really focus on post-workout re-hydration, even if your post-workout body weight is nearly identical to your pre-workout weight. A recent article in Runners World, suggested that after a workout you drink until your thirst is slacked. That's a good start, but I'd take it a step further and add an electrolyte tablet to a tall glass of water. A product such as GU Brew tablets will add back sodium and potassium that your body leaches out with sweat. The flavor of the drink mix will also spark your taste buds to induce you to consume more fluids. Athletes often ask about the temperature of fluids consumed during exercise. Cold water is refreshing and it can help you manage core temperature because it pulls heat from your body as it warms to body temperature. Extremely cold water is sometimes difficult to consume in large quantities, but since your bottles will warm up quickly as you ride or run, it's still good to start out with cold bottles or an ice/water mixture on very hot days. Warm water will get the job done too; it's just not as refreshing and doesn't do much to lower core temperature immediately. In 95-degree heat your bottles will be warm in about 30 minutes (unless you use insulated bottles), but it's still important to consume that fluid because it contributes to the sweat that cools your body through evaporation. Article from CTS Training Tips presented by Pearl Izumi

6 Appalachian Mountain Club Connecticut Chapter 32 Highland Ave. Redding, CT Abbreviation Legend CPL Commuter Parking Lot CUE Cue Sheet Provided FL Flat Terrain HI/HL Hilly Terrain L/CL Leader/Co-Leader MB/MTN Mountain Bike RC Recreational ride RG Regroup during ride RL/RO Rolling terrain SASE Self-Addressed Stamp Envelope SO Social Ride SW Sweep stays with slower riders TR Training Bicycle Committee 2012 Rick Merritt, Committee Chair Susan Grant, Committee Co-Chair Tom Ebersold, Short Notice/ Coordinator Jo Ann Hewett, Ride Coordinator Terri Pappagallo, Newsletter Editor Wayne Tursi, Connecticut Chapter Chair Web Site For post-publication updates, check the Bicycling calendar on-line at: click on the Bicycling button. Short Notice Rides To subscribe to ct-amc.bicycling, the notification of upcoming rides that don t make the deadlines for AMC Outdoors and AMC Cyclist, go to the website, type your address in the box of upcoming rides by and click on join now. You will receive a confirmation message from Yahoo. Follow the instructions in the message to confirm that you want to join the list..