Are You Afraid of the Dark?

It's getting dark earlier, so follow these simple steps I found at www.mountainbike.com for safer, more enjoyable night rides.

Set Your Light Right

The ideal light setup combines a helmet-mounted spotlight and a bar-mounted unit with a broad-coverage beam. But if you can afford only one, a helmet-mounted light is better because it directs the light where you are looking. Mount it close to the center-top of your helmet. "The higher you put it, the more stable it's going to be, which means it won't fatigue your neck as much over the course of the ride.

Look Where You Want to Go

Your light like your bike is going to follow your eyes, so look ahead, not down. "Your helmet light should be aimed at least eight feet ahead The final adjustments depend on the condition of the trail you're riding which you should plan for well in advance. A first-timer? Stick to a trail you know like the back of your hand so you can test your night vision on known obstacles and corners.

Keep Your Perspective

Artificial light sources create shadows that skew your perspective on obstacles. The key to success in technical situations is knowing about the weird shadows, and saving your highest light-output setting for when things get rough.

Be Confident

Night-riding success comes down to confidence and a good attitude. If you think you can do it, then you'll do it.

Quick and Effective Crosstraining Workout

To start, this is not for the ill willed...those that do not believe in "no pain no gain" stop here, for those that like a physical challenge and do not have a weak stomach....here we go!

**** USE AT YOUR OWN RISK ******

Hahaha, now that I've scared you a little bit in all seriousness this is an excellent way to stay in shape and you don't need to spend hours at the gym. This training is all about what you put into it.

The name of the game is H.I.I.T. aka High Intensity Interval Training.

Benefits: lean muscle, fat burn, increase libido, power and damn good determination!
Cons: muscle soreness, sweating, burning lungs, out of breath, possible vomiting (likely)

The rules: '3 times a week'

* hop on a stationary bike, doesn't matter if it's a recumbent or upright or your bike on a windtrainer. This can work with a crosstrainer too but, I wouldn't suggest a treadmill.

*prepare to be there for 20 minutes (YES, THAT'S IT!)

*warm up for 2-3 min, moderate pedal speed and level

***Note-on a scale of 1 - 10 moderate means 3 or 4, all out = 9 or 10***

*after your warm up, push the level to the MAX you can pedal at ALL OUT intensity for 30 seconds, I'm talking getting down and dirty with whatever your body can push out intensity wise

*recover for 1 min 30 seconds, decrease the level back to 3 or 4 and pedal lightly

****repeat 6-8 times - 30 seconds all out at high level and 1:30 moderate level******

*cool down for 5 minutes

VERY IMPORTANT-AFTER WARDS ONLY DRINK WATER FOR THE NEXT 2 HOURS

What this will accomplish is burn fat at an excelerated rate. It increases your human growth hormone production which burns fat, creates muscle and develops strength and power by the increased testosterone levels.

You can eat afterwards BUT, do not take in any refined sugars! no pasta, rice or bread. No sugar! By consuming these types of foods you counter act the benefits of this program.

Good luck!! I would really like to hear back from anyone that trys this exercise. I've had amazing results on it myself, but it does take a sh*tload of determination to do it on a regular basis.

J

Wet Buck

Such a beautiful place for fall colours. Buckwallow is the Amazing! Even in the rain. Buckwallow Cycling Centre will forever stay on my must ride list. Great ride guys!

Get Down

How to ride with control and power on nasty descents. Most riders live for the downhill. It's the reward at the top of a long climbs. But sometimes descending steep terrain with rocks, ruts, drops and sharp switchbacks—can be unnerving for even the best riders. These four simple steps I found on www.bicycling.com will have you descending smoother, faster and with more confidence than ever before.

1. Pick a line. About 50 feet before he reached that spot. Look ahead to find this line and committe to the line with no second guesses. The biggest crashes happen when riders think twice, panic and scrub speed.

2. Stay relaxed. Floats your butt above the saddle, with your knees and elbows bent to keep them loose. Locking your limbs causes your bike to feel jittery, decreasing control.

3. Get a grip. Put just one finger on each lever. The best mix of steering and braking control comes when your index fingers loop over the levers and the rest of your fingers hold the bar.

4. Brake when the trail is smooth. If you bomb full-speed through easy sections, you're forced to brake in the rough. Sounds counterintuitive, but smooth hardpack is where you have more traction and braking power.