Thursday, May 28, 2009
Hello Ladies!
Ladies Only Flat Tire Repair Clinic
Our ladies only flat tire repair clinic is this Wednesday, June 3rd from 6-8pm. Bring your whole bike and a friend. Tell a friend! We want you to feel empowered and comfortable out on the road or in a race knowing you can take care of yourself. Learn how to do it with you own hands. We will provide the tools and the instruction. I highly suggest you clean your chain and derailleurs beforehand or be ready to get messy!
Same clinic is offered: Wednesday, July 8th from 6-8pm.
To clean your bike:
First step: get a rag or several! Find some WD40 or a degreaser. Spray the rag and back pedal the chain while gently running the rag around and around the chain. If you do it too hard the chain may fall off. Then spray the rear cassette and derailleur and get your rag in between each cog just as if you are flossing your teeth with a big rag. Then get in by the rear derailleur wheels, they can get pretty gross. Next, spray the front chain rings and get your rag in there and wipe down the cogs. Now here’s how to get your hands clean.
To clean your hands:
Don’t get your hand wet and rub Dawn dish soap or a strong grease hand cleaner like Goo Gone. Then rinse with hot water.
NEW! Wednesday Early Morning Road Bike Ride from the West Side YMCA by ride leader Deb Ernst
Starting Wednesday, June 3rd from 5:30 to 7am we will be road bike riding. No worries if you never ridden with a group. Just come give it a try! Be willing to ride in a close pack and push yourself a little. We will nurture, teach and guide you to improve your riding skills in a comfortable setting. This is a great opportunity to meet other cyclists who love to ride, as much as you do.
Road bikes with clipless pedal and shoes and of course a helmet are required.
Maps will be provided if you find yourself unable to keep up or stay with the pack.
Women encouraged! Easy-going, go with the flow men welcome!
Ladies Neighborhood Network
We would like to create a neighborhood network of women who are avid road riders, are just getting into road bike riding or best of all LOVE TO RIDE! I feel the best workout partners are the ones that live right in your neighborhood. Let’s start a network and create workout groups right in your neighborhood All it takes is for someone to take the ball and organize a ride, run, or swim. The beauty is if it’s you, you get to pick the day, time and mode of human power, be it a long run, long ride or group swim at a local YMCA. Be it early morning, after work or on the weekends, you get to decide. Send out and email to your group or the whole group and let us know the where, when and how long. I suggest if it’s not a no drop ride or run and you would like the group to naturally break into riding or running abilities, then you should provide maps and a cue sheet.
Here is a great resource: www.mapmyride.com
Please email me your neighborhood and I will then put together an email list of who lives where.
These are our neighborhoods:
Ashwaubenon
West Side Green Bay/Suamico
East DePere
West DePere
East Side Green Bay
New Franken/Luxemburg Casco
Happy Partnering with other women who share the same positive outlook and attitude towards leading an active lifestyle! It makes live so much fun!
Deb Ernst
Our ladies only flat tire repair clinic is this Wednesday, June 3rd from 6-8pm. Bring your whole bike and a friend. Tell a friend! We want you to feel empowered and comfortable out on the road or in a race knowing you can take care of yourself. Learn how to do it with you own hands. We will provide the tools and the instruction. I highly suggest you clean your chain and derailleurs beforehand or be ready to get messy!
Same clinic is offered: Wednesday, July 8th from 6-8pm.
To clean your bike:
First step: get a rag or several! Find some WD40 or a degreaser. Spray the rag and back pedal the chain while gently running the rag around and around the chain. If you do it too hard the chain may fall off. Then spray the rear cassette and derailleur and get your rag in between each cog just as if you are flossing your teeth with a big rag. Then get in by the rear derailleur wheels, they can get pretty gross. Next, spray the front chain rings and get your rag in there and wipe down the cogs. Now here’s how to get your hands clean.
To clean your hands:
Don’t get your hand wet and rub Dawn dish soap or a strong grease hand cleaner like Goo Gone. Then rinse with hot water.
NEW! Wednesday Early Morning Road Bike Ride from the West Side YMCA by ride leader Deb Ernst
Starting Wednesday, June 3rd from 5:30 to 7am we will be road bike riding. No worries if you never ridden with a group. Just come give it a try! Be willing to ride in a close pack and push yourself a little. We will nurture, teach and guide you to improve your riding skills in a comfortable setting. This is a great opportunity to meet other cyclists who love to ride, as much as you do.
Road bikes with clipless pedal and shoes and of course a helmet are required.
Maps will be provided if you find yourself unable to keep up or stay with the pack.
Women encouraged! Easy-going, go with the flow men welcome!
Ladies Neighborhood Network
We would like to create a neighborhood network of women who are avid road riders, are just getting into road bike riding or best of all LOVE TO RIDE! I feel the best workout partners are the ones that live right in your neighborhood. Let’s start a network and create workout groups right in your neighborhood All it takes is for someone to take the ball and organize a ride, run, or swim. The beauty is if it’s you, you get to pick the day, time and mode of human power, be it a long run, long ride or group swim at a local YMCA. Be it early morning, after work or on the weekends, you get to decide. Send out and email to your group or the whole group and let us know the where, when and how long. I suggest if it’s not a no drop ride or run and you would like the group to naturally break into riding or running abilities, then you should provide maps and a cue sheet.
Here is a great resource: www.mapmyride.com
Please email me your neighborhood and I will then put together an email list of who lives where.
These are our neighborhoods:
Ashwaubenon
West Side Green Bay/Suamico
East DePere
West DePere
East Side Green Bay
New Franken/Luxemburg Casco
Happy Partnering with other women who share the same positive outlook and attitude towards leading an active lifestyle! It makes live so much fun!
Deb Ernst
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