RECOVERY AFTER A LONG, HARD RIDE

Transcription

1 JULY 2011 RECOVERY AFTER A LONG, HARD RIDE Recovery from a hard ride is just as important as preparing for the ride. It allows the muscles to relax and cleanse themselves. Your body needs to replenish the carbohydrates and you need to drink enough to keep yourself hydrated. Hydration is just as important after a ride as it is before and during the ride. The following article from Bicycling Magazine gives some tips on how to recover after a hard ride. WHAT S THE BEST WAY TO RECOVER AFTER A HARD RIDE? There are two parts to a post-ride routine. The first is the cool-down where you want to decrease the intensity and ride easily for about 15 minutes after you finish a race or a hard ride. This helps the muscles clean out all the lactic acid and waste you produced during the ride. The second part happens when you get home. This consists of three things: hydration, stretching, and eating. Hydrate. How much you need depends on the ride conditions: Was it hot or dry? You should drink at least a liter of water in the two hours after you ride. It is impossible to drink too much; you may feel bloated or uncomfortable, but it cannot hurt you. I tell the athletes I train to drink a sports drink, which has a good composition and is no problem for digestion. The glucose helps the stomach absorb the water faster than drinking just plain water, and it makes it easier to digest the fluid. Bicycling Magazine Jan./Feb Stephanie Girard Stretch. Don t push hard; it s not a workout. You just want to move the muscles with a light intensity and help flush out Recovery Checklist On-bike cool down-15 minutes of easy riding. Drink liquids-at least a liter of water in 2 hours. Stretch-or a massage Eat-wait 30 minutes for that plate of spaghetti. the lactic acid. A little massage can help too, especially with rollers or hand tools. Don t stretch aggressively-hold each stretch for about 10 seconds and don t bounce. You should feel relaxed and have no pain in the muscle. Eat. Wait 30 minutes so you can get your heart rate down and keep the blood flowing to the muscles to clean them out rather than going to your stomach to digest food. But you shouldn t worry too much about when you eat. Eat easier-to-digest foods like pasta, so your body can turn them into muscle glycogen faster.

2 JULY RIDES 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 5, 12, 19, 26 (RC,TR,FL/RL CUE 11-22mph) Rides of miles. Manchester, Connecticut, East of River, CT. Prompt 6p.m. start. Meet at Jo-Ann s Fabrics: I-84 Exit 62, left at end of ramp, then left at 3rd light, shopping center on right Jo Ann s Fabric 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) ** Tuesday rides will be from beginning of April until the end of October. Weeknight Bike Rides Wednesday Manchester, CT** July 6, 13, 20, 27 (RC,TR,FL/RL CUE 11-22mph) Rides of miles. Manchester, Connecticut, East of River, CT. Prompt 6p.m. start. Meet at Jo-Ann s Fabrics: I-84 Exit 62, left at end of ramp, then left at 3rd light, shopping center on right Jo Ann s Fabric 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) ** Wednesday rides will be from beginning of April until the end of October. Weeknight Bike Rides Thursday Essex, CT** July 7, 14, 21, 28 (RC, FL/RL, 13-17mph) Rides of miles. Essex, Connecticut, West of River, CT. Wheels start spinning. Prompt 6pm start. 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 ( before 9pm, finlayferguson@msn.com), L Beverly Medlin ( before 9pm, kayaker767@gmail.com) L Mark Henebry ( before 9pm, mhenebry@sbcglobal.net) ** Thursday rides will be from beginning of April until the end of August. Weeknight Bike Rides Thursday Stony Creek, Branford, CT** July 7, 14, 21, 28 (SO, Fl/RL, RG/CUE 12mph) 15 miles, Connecticut, West of River, CT. Meet 6 p.m. to ride at 6:10 p.m. from Stony Creek Market, 178 Thimble Island Road, Branford. Ride about 15 miles on some nice roads along the shoreline. We'll travel at a moderate pace and not leave anyone behind. I-95 Exit 56. From I-95 South, left off the exit and left onto Leetes Island Road. From I-95 North, right onto Leetes Island Road. Both directions: At the intersection with Route 146, go straight onto Thimble Island Road Stony Creek Market is on the left at the head of the harbor, shortly past the railroad overpass. Rain cancels. L Mike Cohen ( before 9:00pm, mrc06405@gmail.com) ** This ride will take place through Thursday, September 1. Mileage will increase as the days get longer. Stop for pizza after the ride.._,_.

3 JULY RIDES Sat. Jul. 2 Guilford, CT West of the River, CT (RC, RL, CUE 13mph) 42 mi. Meet at 10:00am for a 10:15am start, I-95 Exit 58 CPL, Guilford. Use CPL on west side of Route 77. Interesting ride that travels up to Lake Quonnipaug before returning to the shoreline with a tour around Sachem's Head. While there are a few hilly sections, much of the ride is on flat to rolling terrain. Lunch stop at Guilford Green. L. Don Logie, ( , dlogie@cox.net), Cue sheet can be found at Guilford Lakes and Shoreline cue sheet Sun. Jul. 3 Glastonbury (RC,FL/ RL CUE,12-14) 31.4 mi. Meet 10;00 for 10;15 start. This ride is over flat to rolling terrain and visits Glastonbury, Rocky Hill, Old Wethersfield, Hartford's Riverfront Plaza and East Hartford's bike paths along the river. There is a one-way ferry crossing ($1.00). Enjoy Hartford Bakery. Directions: I-91 Exit 25 (Rt. 3 North this is a double exit must take Rt. 3 North); go across Putnam Bridge and take first exit after bridge (Main St., Glastonbury); go light and then right into Stop & Shop Plaza. L. Ray Taksar, Before 9:00p.m., ( ) L Rick Merritt, Before 9:00p.m., ( ) Cue sheet can be found at ctbikeroutes.org Mon., Jul. 4. A Trip to the Beach, Durham, Connecticut, West of River, CT. (SO, RL/FL, CUE, 13-14mph) 39.8 mi., Meet 10:00am for 10:15a.m. start. Durham Green, Route 17 by Fowler Avenue and the Post Office. Ride to Hammonasset Beach, using shady back roads. Some riding on Route 79. Rain cancels Lunch stop at Meigs Point. L Susan Grant, Before 9PM ( ) sremele@comcast.net Mon., Jul. 4. Don Mitchell Memorial Bike Ride- Stratford, Connecticut, West of River, CT. (SO,FL,CUE, 10-12mph) 30 mi. Prompt 10:00am start ride across the Sikorsky Bridge bike path, then through Milford, mostly along the shore. Meet at CPL, Stratford, Take Wilbur Cross Parkway (Route 15), after crossing Sikorsky Bridge take Exit 53, then left (under Route 15) then right into CPL. Rain Cancels. L Dick Ruddock ( Before 9PM, rhiker2000@aol.com) Mon., Jul. 11. Route 7 Roundabout, Connecticut, West of River, CT. (SO,FL/RL,CUE,RG, 11-12mph) 35mi. Meet at Housatonic Valley Regional High School for 10:00AM start. Very scenic ride in the Housatonic River Valley in northern Conn & southern Mass. Bring or buy lunch. From southern or western Conn: Take Route 7 north, past Cornwall covered bridge. Just past Route 112 in Lime Rock, turn left at traffic light on to Warren Tpk. Then immediate left into High School parking lot. From northern Conn., take Route 44 west to Canaan, then Route 7 south to Falls Village. Turn right at traffic light on to Warren Tpk. L Mike Ceruzzi ( Before 9PM, mcereuzzi@snet.net) Sat., Jul. 16. Ferry to Long Island, NY, Connecticut, East of River, CT. (RC, FL, CUE, 13-15mph) 38 mi. Meet at 8:30am, Cross Sound Ferry terminal, New London to Orient Point, New York catch the 9:00am ferry (approximately $33 Roundtrip cost). Ride from Orient Point to Greenport take ferry to Shelter Island and back ($6.00 Roundtrip), bring lunch as it may be hard to buy. This is not Sailfest weekend in New London. L Rick Merritt ((860) Before 9:00PM, bicycling@ct-amc.org), L Wayne Tursi ((860) Before 9:00PM)

4 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 LE Leisurely Pace MB/MTN Mountain Bike MP Map 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 ADV Advanced Riders Bicycle Committee 2011 Rick Merritt, Committee Co-Chair Bruce Ebbets, Committee Co-Chair Tom Ebersold, Committee Member Susan Grant, Committee Member Jo Ann Hewett, Ride Coordinator Terri Pappagallo, Newsletter Editor Wayne Tursi, Committee Member and CT Chapter Vice 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..

5 JULY RIDES Sun., Jul. 17, From Green to Sea, Colchester, Connecticut, East of River, CT. (RC,RL/ HL,CUE, 12-16mph) 63 or 49 mi. Meet for prompt 9:30 AM start (note early start time) at the Gazebo in the Town Green in Colchester, which is Exit 17 off Route 2. Come and enjoy this ride as we cycle from the Colchester Green to the sea. For those who do the longer ride, the "sea" will be Rocky Neck. For those on the shorter trip, the "sea" will be Powers Lake. Due to the rural nature of this ride, bring water and lunch. Rain cancels. Any questions, (preferred). L Finlay & Mary Ferguson ((860) Before 9:00PM, finlayferguson@msn.com) Sun., Jul. 17, Ruth & Howard s Guilford/ Madison/Hammonasset Ride, Guilford, Connecticut - West of the River, CT (FL, RL, SO, RG, CUE 12-14mph) 34 mi. Meet at 9:30a.m., I-95, Exit 58 CPL (RT 77), This is mostly a flat ride through Guilford and Madison visiting Madison Surf Club, Hammonasset State Park, Guilford Green, Guilford Harbor, and many shoreline areas. L Terri Pappagallo (Before 9:00p.m , L Rick Merritt (Before 9:00p.m Sun., Jul. 17. Harlem Valley Rail-Trail, Amenia, New York, Connecticut, West of River, CT. (SO,FL / RL,RG, 10-12mph) 28 mi. Meet for prompt 10:15a.m. start. Social ride on a scenic, paved rail-trail (suitable for a road bike) with a diversion on some back roads. The lunch stop will be at Rudd Pond State Park where there will also be a possible swim stop if the weather is warm. Meet at the Wassaic railroad station in Amenia, New York. From southern & western Connecticut take I-84 west to Brewster New York then New York Route 22 north for 22.9 miles. Railroad station will be on right. From central and northern Conn. take Route 44 west to Millerton New York, then Route 22 south for about 10 miles railroad station will be on left. L Mike Ceruzzi ((203) Before 9:00PM, mceruzzi@snet.net) Mon., Jul. 18. Awaken The Sleeping Giant- Hamden, Connecticut, West of River, CT. (SO,FL/RL, CUE,10-12 MPH) 37.0 mile. Meet for a 10:00 AM start. This is a very easy and mostly flat ride with only a few easy hills, goes through sections of Hamden, Wallingford, Cheshire and Southington. Bring lunch! Meet at the Sleeping Giant State Park parking area on Mt. Carmel Road opposite Quinnipiac University. Mt. Carmel Road is located off RT 10 (Whitney Ave.) and is about 5.3 miles south of RT 70 and 1.1 miles north of RT 22. Inclement forecast/ weather or excessive heat cancels the ride, call me if there are any questions. L Carl Mueller ( Before 9PM) Sun. Jul. 24., Riverton Roundabout, New Hartford, Connecticut, West of River, CT. (RC, RL, RG, CUE 13-14mph) 24 miles. Meet at 10:00a.m., ride at 10:15am from Satan s Kingdom State Recreation Area at 92 Main Street (Route 44) in New Hartford. Take Route 8N to the end of the highway in Winsted (58 miles from where I-95 meets Routes 8/25N). Turn left onto Route 44E for 7.7 miles. Satan s Kingdom is on the left, across from the Foothills Plaza. From the Hartford area, take Route 44W to Satan s Kingdom. Scenic tour of northern Connecticut, some of it along the Farmington River, including a loop through the People s State Forest. L Tom Ebersold (bikehikekayak123@sbcglobal.net) Mon., Jul. 25. Gorgeous Granby and Granville, Connecticut, West of River, CT. (SO, RL/HL, RG, 11-13mph) 37.7 miles. Meet for 10am start at CPL on Route 189 at N. Church Street in North Granby. Ride through beautiful classic New England countryside: country roads, country store, farms, ice cream stand, and a 3 mile downhill run. Bring lunch. Participants must bring own ride sheets. L Tom and Nancy Mann (tomandnance@netzero.net)

6 UPCOMING TRIPS August Biking in the Whites, NH., New Hampshire, White Mountains, New Hampshire. 30/60-mile led rides over scenic and hilly country roads north of the notches in New Hampshire/Vermont, with some flats along the Connecticut River. Cost of $ /per person includes two breakfasts, one dinner, two nights and down-to-earth ambiance at Applebrook Bed Breakfast in Jefferson, New Hampshire. Room set-up is good for singles and couples to mix. Contact registrar for payment and other information. L Ben Klass ((781) Before 9pm, ben_klass@yahoo.com), L Rami Haddad ((857) Before 9pm, mdxix@hotmail.com), R Rami Haddad ((857) Before 9:00PM, mdxix@hotmail.com) August Cape Cod Biking Weekend, Massachusetts, Cape Cod, Massachusetts. Stay at Oceanview Coast Guard station in Eastham. Includes 2 breakfasts, 1 dinner, social hour & snacks. Open to intermediate bikers. Ride on bike trails & local roads. Possible ride to Provincetown. Kayaking on your own, not part of the trip, rentals available locally. $110 per person mail check to registrar. L Terry Bludeau (terrybb@msn.com), L Susan Wallen (swallenster@gmail.com), R Terry Bludeau (2 Hearthstone Drive, Simsbury, CT terrybb@msn.com) This ride is not an AMC sponsored or sanctioned ride. However, it is listed because AMC has been invited to participate in it. STEEPLE CHASE BIKE TOUR FUNDRAISER SATURDAY, AUGUST 13, 2011 AMC is invited to participate in putting a team together again this year to participate in the Steeple Chase Bike tour on August 13th. As per letter from Ruth Gordion, $48.00 covers all just state you are part of the AMC team, fund raising is optional if you desire. 95% of all money raised goes to Perception Programs and Windham Area Interfaith Ministry. Visit them on Facebook or go to Please note new starting point and new rides this year: Eastern Connecticut State University Athletic Complex in Mansfield, CT Sep Upper Connecticut River, Valley Biking, Fairlee, Vermont Green Mountains, Vermont Ride options mi. along country roads. Stay at Hulbert Outdoor Center in 3-4 bedroom cabins, 2/room. Cost is $145 includes 2 nights lodging, 2 full breakfasts, Saturday dinner, bedding & towel. Optional Friday ride. Send address/ /phone to register with check for full amount payable to Finlay Ferguson. Fee non-refundable unless Leaders find replacement. L Finlay Ferguson ( , Before 9 PM, finlayferguson@msn.com), L Mark Henebry, R Finlay Ferguson (46 Mitchel Terrace, Ivoryton, CT 06442) There are 5 open spaces available at this time. Rick Merritt

7 FOR RIDE LEADERS PROCEDURES AND FORMAT FOR RIDE LEADERS FOR SUBMITTING RIDES Anyone wishing to lead a ride and has never led a ride before should contact one of the committee members listed on the back of this newsletter. We invite all members to lead at least one ride a season, if possible. You must meet all AMC requirements listed to the right to be a ride leader. 1) All rides need to be submitted to the ride coordinator, Jo Ann Hewett. 2) Please use the AMC formatting listed below, including all those codes, as it makes life easier at this end. It's also helpful to riders to give them an address for the starting location, so they can GPS the directions, and also give directions from common highways. Day of Week, Month and Date, Name of Ride, (RC, Rl, Cue mph), 25 miles, Meet at 10 a.m. to ride at 10:15 a.m. from I-95 Exit 56 CPL in Branford. Scenic tour of the shoreline in Branford and Stony Creek. RL Name (203) or yourname@yahoo.co TANGELWOOD SATURDAY JULY 23, 2011 SEE THE ATTACHED FLYER FROM TOM EBERSOLD REGARDING TANGLEWOOD REQUIREMENTS FOR BECOMING A RIDE LEADER To qualify as a day bicycling leader in the Connecticut Chapter you must: 1. Be an active member of the AMC, Connecticut Chapter. 2. Earn two points toward leadership by completing any two of the following activities: a) Complete an AMC leadership training course. b) Co-lead an AMC CT Chapter bicycle ride (leader submits correct documentation). c) Participate on a leadership training rap ride. d) Have experience as a qualified bicycling leader of another organized bicycling club or group. 3. While First Aid and CPR courses are not required, it is strongly recommended for all leaders. Courses offered through the AMC, Red Cross, SOLO, etc. are acceptable. Appalachian Mountain Club Connecticut Chapter Bicycling Leader Guidelines

8 TANGLEWOOD By Tom Ebersold Join your friends for a day of great riding, music and food as the annual trip to Tanglewood in Lenox, Mass, returns on Saturday, July 23. There will be a variety of rides for all ability levels through rolling terrain along quiet roads with views of woods and farms in northwestern Connecticut. After the ride, take an afternoon swim in the clear mountain waters of Benedict Pond in Beartown State Forest ( a short drive from Tanglewood. There is a $5 parking charge, but the park has both changing rooms and restrooms (but no showers) to allow you to get cleaned up prior to attending the concert. Bring a bathing suit and a towel. Between ride and concert on-your-own options include strolling the streets of historic Great Barrington, visiting the Norman Rockwell Museum in Stockbridge, or smelling the flowers at the Berkshire Botanical Garden, also in Stockbridge. The National Geographic Society rated the Berkshires a Top Ten Worldwide Destination. Sit on the grass and listen to the concert under the stars for a $19 lawn ticket that you can buy at the gate. Cyclists will gather starting at 6:30 p.m. for a relaxing shared supper. The 8:30 p.m. concert will feature Beethoven s Seventh Symphony, the Violin Concerto by Brahms, and Rhapsodies by Stucky, a modern composer. Jaap Van Zweden will conduct the Boston Symphony Orchestra. For complete details, visit the website at This is the ultimate come-as-you-are event: no reservations are required and lastminute guests are absolutely welcome. Whether you are able to do only the ride or just the concert, all are certainly welcome to attend for whatever their schedule allows. To make this event a weekend away, there are affordable motels available in West Springfield, Mass., only 45 minutes away from Tanglewood. Book your own room using the travel website of your choice. Campsites are available at October Mountain State Forest, 256 Woodland Road, Lee, Mass. (413) Reservations are strongly suggested and may be made online. Website: The campground has showers, which cyclists may use if they book a campsite. There is no limit to the number of guests at a campsite who are using the shower. On the way home Sunday, cyclists can enjoy the Riverton Roundabout, a pleasant 24-mile ride along the Farmington River in New Hartford. The Sunday ride will meet at 10 and leave at 10:15 p.m., allowing cyclists to be on the road home no later than 1 p.m. See the ride schedule for full details.

9 Saturday Rides Information: The rides meet at 10 a.m. to leave at 10:15 a.m. Route 7 Roundabout, Rec./Rl., 13 to 14 mph, 39 miles, RL, Mike Giuliano, or michael-giuliano@sbcglobal.net, and Tom Ebersold, or bikehikekayak123@sbcglobal.net Falls Village to Ashley Falls, Soc., Rl., 12 mph, 30 miles, RL: Mike Ceruzzi, , or mceruzzi@snet.net If the weather is questionable (anything more than an occasional drizzle), contact the ride leaders by 8 a.m. on Saturday, July 23. Directions to the Start: Enjoy a drive through the scenic Litchfield Hills as you head for the meeting spot at Housatonic Valley Regional High School, 246 Warren Turnpike, Falls Village, Conn. For cyclists who live in Westport and points east, take Rt. 8 North to Rt. 4 in Torrington. Follow Rt. 4 West to Rt. 128 (go straight where Rt. 4 turns left). Take a trip back through time as you pass under the Cornwall covered bridge before making a right on Rt. 7 North. After five miles, you will reach the light for Warren Turnpike in Falls Village. Turn left at the light and left again into the parking lot. From Norwalk and points south, the easiest way to reach the school is to take Rt. 7 North to Warren Turnpike, which is just north of Rt Dinner Details: If you wish to participate in the shared supper, bring whatever you feel most comfortable serving, along with a place setting for yourself. Food can easily be purchased in Great Barrington, which is along the way to Tanglewood. The Berkshires can get pretty cool at night, especially in August, long pants, a sweatshirt, and a sleeping bag or blanket for yourself are definitely recommended. If you prefer to purchase food at Tanglewood, there are two somewhat pricey venues: the Tanglewood Grille and the Tanglewood Café. All information regarding the post-ride events will be distributed at the beginning of the ride. This includes directions to the swim stop, the supermarkets, and directions from Tanglewood either back to Connecticut or to the motels in West Springfield. Directions To Tanglewood (for those doing other rides): For GPS, use West Hawthorne Road, Lenox, Mass. as your destination. Follow Route 7 North through Great Barrington, Mass. Turn left onto Rt. 102 for 1.8 miles, then right on Rt. 183 North. Go 3.9 miles, and then turn right on West Hawthorne Rd. The parking area will be on your right. Walk across the street to the Lion s Gate to buy your ticket. We will gather on the lawn behind Section 15, left of center to the rear of The Shed (the name of the concert hall at Tanglewood) at 6:30 p.m. This will give us a view of the orchestra as they perform. The gate to Tanglewood opens at 6 p.m.