Mt. Juliet greenways and sidewalk news

The City of Mount Juliet has been awarded Phase 1 ($467K) and Phase 2 ($582K) of the Cedar Creek Greenway project plus the Safe Routes to School grant has been approved. (June 30, 2016)

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How to Pedal better.

Here is some good information on the art of pedaling.

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Grab a bike

6 good reasons to go for a bicycle ride.

May is bicycle month.
If you have not ridden your bike in a while come on out on May 1 at 2 pm to the Mt. Juliet train station for the 2nd annual “Follow the Fire Truck Bike Mt. Juliet Day”. The route is 5.8 miles long, and is designed for all ages and abilities.

This is a free City of Mt. Juliet event, sponsored by the MJBPAC, to show what the city is doing to become a more bicycle/pedestrian friendly city.
You can register at the City website.

Young girl going a green way to school.

Young girl going a green way to school.

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Biking and Walking in TN is UNDER ATTACK!

This bill is a concern to every cyclist.  Please sign this.

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Ride for Reading’s First Delivery of 2016

Join Ride for Reading on March 11, at 12:45 to deliver books to Park Avenue Elementary School in Nashville.
Meet at Richland Creek Greenway, (15 White Bridge Pike, Nashville, TN 37205) at 12:45.

Bring a backpack or a bike trailer to load up with books.

Once we arrive at the school we will put the books on tables for the children to pick out books to take home.

If you would like there will also be an opportunity to read to the children.

This is a very fun and worth while activity. The children are so excited to see us.

Click here to register.

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Bicycle Playground Park in Mt. Juliet

John Forth, a Life Scout in Troop 150, is trying to raise money to build a bicycle playground for his Eagle Project. It will be for children about 3-12 years old to safely learn how to ride a bicycle on the road. The location will be at 4th Ave. and Division, next to the soon to be completed Town Center Greenway the city is building with grant money (4th to Greenhill Rd.) To buy a brick to help John go to www.fundraisingbrick.com/troop150. We as local cyclists need to support this young man and his project. It will help our sport of bicycling.

For more information on the project check out John’s flyer.

 

 

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Let’s Start with a Book — National Ride for Reading Week

Please support Ride for Reading.  It’s mission of literacy is very important.

http://www.rideforreading.org/letsstartwithabook

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Bike4ROW

A 1000 mile cycling campaign and ride around Lake Michigan that supports Recovery on Water (ROW), a rowing program for breast cancer survivors.

Options to ride all 15 days, one week or one day are available.

This sounds like a fun event and a great cause.

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Mike Payne’s road trip across the U.S.A. by bicycle

Mike Payne, a Veloteer, has now completed his cross county bike trip across the United States. He rode with a tour group called America By Bicycle. He followed the northern route.

Follow Mike’s adventures on his Facebook page.

He had quite an adventure.

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Flat Tire Repair Class

At 6:30 pm on August 5 at the Mt. Juliet Biker’s Choice on Lebanon Road, there will be a class on how to properly change a flat tire.

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Saddle Discomfort—Solutions for Women Cyclists

Women’s Cycling Blog

“Women’s Cycling, your trusted resource for training tips, skills, nutrition, bicycle fit, maintenance, product reviews and more . .”

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Green Lanes Project and Alliance for Biking and Walking

http://www.anthembranding.com/portfolio/green-lane/
The idea book for fairer cities: Building Equity – Race, Class, and protected Bike Lanes.

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Calcium and performance

Calcium, like sodium and potassium, plays a supporting role in muscle contraction. Go for fat free or low fat versions of milk and yogurt, which are both high in calcium. During rides sip a calcium-enriched electrolyte drink such as Luna Electrolyte Splash.

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Drink as you go

Top off as you go. Take in about 6 to 8 ounces (2 to 3 gulps) of fluid every 15 to 20 minutes while you ride.

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Wash your bike

Never put away dirt bike. You wouldn’t put away soiled laundry or dirty dishes would you?

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Trailing Riding

When riding on a trail turn off your rear light to avoid distracting the riders behind you. Some lighting systems come with an extrernal battery that you can carry in your water bottle cage or jersey pocket. Secure the battery and its cable with a strap or duct tape.

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Bicycle chains

Individual chains come with with extra links and hefty packaging, whereas pulling sections of chain from a large continuous spool eliminates waste and a portion of the cost. Often priced by the foot, spools of chain are available for most widths, from singlespeed up to the ubiquitous ten speed. The investment will save on more then the chains themselves. A worn-out chain not only wears down your chain-rings and cassette, but is also significantly less efficient than a new one.

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Combat seasonal affective disorder

The addition of small doses of carbs (about 25 to 30 grams, or 120 calories worth) will help your brain produce serotonin. Try eating a an English muffin or a bagal with jam, low fat popcorn, pretzels, or even a sweetened breakfast cereal.

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To boost your skills

Temporarily switch to flat pedals on your mountain bike. They will help you use your whole body for balance, speed, strength, and handling, instead of depending mainly on your legs to manipulate the bike. The swap will also force you to build core and upper body strength, which will translate on clipped-in rides. Practicing front- and rear-wheel lifts with flat pedals on your mountain bike can help you quickly avoid unexpected road debris–and hop a curb in an emergency.

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Kiwi

Kiwi provides ample amounts cramp-curbing potassium, as well as vitamin C to help repair muscles. It has also been linked cardiovascular health: Researchers says that eating 2 or 3 a day can lower certain risk factors of heart disease.

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Self-test

See how you stack up to a database of riders of all levels on Strava.com, where you will find premapped climbs in your area and times of others who’ve ridden them. Log your rides and use the site to track long-term improvements.
Bikejournal.com is also a good place to log your mileage and bike maintenance and see how you stack up with fellow cyclists.

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Go to bed hungry

Stop eating at least 2-hours before going to bed. This allows your body to digest and normalize blood-sugar levels, which among other things will aid in muscle recovery and add help you sleep better.
Remember: Sleep is a performance enhancer.

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Riding fast

It’s fun to ride fast, but it’s not fun to run out of gas in the middle of nowhere. Use the first third of a ride to warm up, the next third to settle into a rhythm and the final third to hammer. This strategy prevents mid-ride burnout and trains you to push hard when you are already tired.

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New handlebar tape

Treat your bar to new tape for a better grip. If your hands roll to the outside in the drops, wrap in that direction (that’s clockwise on the right, counterclockwise on the left). Always wrap the flat section toward the saddle.

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Drink and eat

Drink and eat something within 45 minutes to an hour after the start of a longer event. If you wait too long, you might become dehydrated or run out of steam early in the event.

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Sign up for a 100-mile bike ride…

Nothing a a better motivator then knowing you have a 100-mile bike ride to do in five weeks.

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Take a cold plunge.

Soaking in cold water after a workout has been shown to reduce inflammation and soreness. A study in the Journal of Strength & Conditioning Research found that a group group of cyclists who immersed their legs in cold water right after a hard effort performed even better on a second rigorous ride 24 hours later.

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Train aerobically

During the winter months it is important to train aerobically to maintain your base power. Cross-country skiing and running are both excellent choices. Be sure to build mileage slowly to prevent injuries. Watch that your heart rate doesn’t spike into the anaerobic zone for more than one minute at a time. You should be able to carry on a conversation while you’re exercising.

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Rust on cog cassette

A little rust on the cog cassette won’t damage the cogs quickly, so it’s not a major concern. Just use a little more lube to prevent addition rust, and riding your bike more will prevent additional rust, since it will cause the chain to wear away the rust while you are pedaling.

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Mountain bike trail riding

For tail riding, add a helmet-mounted light. It’s beam of light will illuminate the trail you’re looking at, not the trail your handlebar is pointing toward, so you can better see upcoming obstacles.
Don’t forget the sweetest mountain bike race ever coming up on Nov. 2, the Cane Ridge Cupcake Classic. It is being sponsored be Ride 615. All the money goes to Ride for Reading, to get books into the hands of children. Starting time is 11:00 am.
To register: http://www.eventbrite.com/e/cane-ridge-cupcake-classic-tickets-13165954725?aff=eac2

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Cross-train

Cross-train, lift weights, or stretch once a week to increase strength and flexibility and correct muscular imbalances.

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Threat your bar to new tape

For a better grip and a showroom look apply new tape to your handlebars. If your hands roll to the outside in the drops, wrap in that direction (that’s clockwise on the right and counterclockwise on the left). Always wrap the flat section towards the saddle.

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When riding there is safety in numbers

Whether you are going on a 500-mile charity ride or racing Paris-Nice, there’s safety in numbers. Teammates and friends can pull if you’re feeling tired, share their food, or help fix a mechanical problem. It is also a lot more friends riding with friend.

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Charity Miles App

This is a free app for iOS and Android devices.
“We like maps of where we ran. But we’re inspired by a vision for where we’re going
Which is why we made Charity Miles: To help you change the world by earning corporate sponsorships for charity when you walk, run or bike.
Just choose a charity and hit the streets. As you walk, run or bike, the app will measure your distance and you will earn money for your charity: 10¢ per mile for bikers; 25¢ per mile for walkers and runners, all courtesy of our corporate sponsors like Timex Sports, Humana and Lifeway Foods.
But we’re not just about earning money for charity. We’re about carrying a purpose in our hearts and telling our stories through our actions.
Because we believe that action speaks louder than words. And changing the world is a team sport.
We’d love to have you on our team. Every mile matters!”

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High-quality proteins

Proteins, such as eggs and dairy products, offer more muscle-building amino acids than others, and thus are more valuable to cyclists. These proteins are considered “complete” because they contain enough of all the essential amino acids needed to rebuild cells.

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Look and Listen when riding

First of all pay 100% attention, just as you would while driving. (Same rules of the road.) Use all your senses–often you can hear an engine in advance of the car, and see or hear a dog before it chases. It is never a good idea to wear headphones while riding a bike.

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A two- to three- hour hammerfest…

This will burn more carbs than a long recreational or even a one-hour race. You should consume about one gram of carbohydrate per pound of body weight.

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Cherries and berries — great anti-inflammatories

One study found that after strenuous exercise, subjects who drank tart cherry juice felt less soreness and just a 4% strength loss the next day (compared with a 22% strength loss with the placebo.)

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Looking behind you without swerving — an essential riding skill

For new riders, simply glancing back with your hands on the brake hoods may work, but this method often causes the bar to turn in the direction you are looking.
This technique is better:
To look left, move you right hand toward the center of the handlebar near the stem, then drop your left hand off the bar as you turn your head to look back.

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Wet leaves and riding — Feather your fingers (Fall riding)

Wet leaves or leaf-covered rocks and logs can be slick. The key to staying upright in slippery situations is to keep your wheels moving — that means no locking up the brakes, or you’ll be riding a leaf-bottomed sled and losing any stopping power you had. Keep things under control by feathering your brakes. You won’t stop on a dime, but you’ll keep things in check.

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Riding Events

When participating in an event go in with a plan. Set specific goals, such as a time or finishing stronger in the second half. When you have such goals, you’re more motivated during training and on the day of the event.

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The Open Space ordinance on open space in Mt. Juliet.

Tonight at the BOC meeting the resolution, which would make it mandatory for developers to build the piece of piece of the greenway that goes through their property, passed unanimously. There will be one reading of this resolution.

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A Bicycle in a Bag Kit

This a pretty cool. It’s a light weight bike that you can carry in a backpack!
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Feel good midsummer

You’ve ridden a bunch of miles, and perhaps even some races or events. The biggest mistake people make this time of year is not taking a recovery week. Instead of grinding yourself down with week after week of long rides, rest and avoid high mileage. If you have been riding all summer you need shorter more focused rides, not more miles. The payoff will be a stronger, longer season.

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Injuries

Back off at the first sign of injury. Three to five days off the bike is better than missing a month or two. Take regular rest days.

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Strong abdominal and trunk muscles

Cycling requires strong abdominal and trunk muscles, but doesn’t work them as much as other activities. So core cross-training is very important.

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Dairy makes a good diet better

Milk added to whole grain breakfast cereal, yogurt mixed with fresh fruits and nuts, kefir blended into pancake batter, or Greek-style yogurt stirred into soup. One cup of dairy contains 30 percent of your daily calcium and vitamin D needs, 25 percent of the daily value of riboflavin (a vitamin essential for the growth and repair of body tissues), and more than 10 percent of your daily potassium requirements.

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Walk/Run/Bike Event at Mundy Park on Sept. 21

This is going to be the first Mt. Juliet BPAC event. Come out and find out about the BPAC and what it is all about.

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Rely on your front brakes

Shoot for 60 percent of your braking power up front, and you you have a smooth controlled stop.

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Be prepared to scrap your plan

You’re scheduled for 20 minutes of pyramid intervals, but your legs feel like you spent the last few days constructing a real pyramid. Spin today. Hit it hard tomorrow instead. Enjoy the ride, don’t let bicycling not a fun activity.

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