NEXT MEETUP:Sunday Jul 11th 05:30 AM Deer Valley Loop
NWLB BLOG
07/10/10 NWLB - Tempe Loop with A/B Groups - Great Success
This Sunday – July 11th – Deer Valley Loop: It’s a modified Mayo Loop…. Thought we would try a flatter ride tomorrow… but you can make it as challenging as you wish with some side options…. The A group will venture out double tree, through the golf course and tackle the mummy mountain hills… with a quick regroup at the church, then back to Northern and over to Invergorden, north to Mountain View, west to 56th Street, north towards Mayo, we will cross under the 101 and make a left/west on Deer Valley – great road, not much traffic. We will ride out to the Deer Valley Airport and then turn around and back to Mayo Loop. From this point we will cut across Mayo through Princess Resort with a left/North on Hayden up to Thompson Peak. With another regroup/refuel at DC Village Club and we will head down towards McDowell Mountain, those wanting more hills can turn left at Bell and conquer the McDowell Mountain Loop. Others wishing to return with approximately 45 miles will head back Thompson Peak/94th/92nd to Mountain View and returning our normal route back to Via Linda and then Paradise Bakery. The B group will skip the Mummy Mountain Hills and will head out Doubletree with a right/north on Invergorden, then continue on the same path, with the same options when we get to McDowell Mtn Loop. If the group is more than ten gals… we will break into an A/B Group. See below for details on Skill levels, but basically, if you can maintain above 17 MPH for 30 plus miles… you should be in the A group. The B group will ride within a 15 to 17 MPH range for 30 plus miles. You may turn around at any time, but please let someone know if you turn around or take a different route. The reason we all take the same route, is to help each other and try not to LEAVE ANY WOMEN BEHIND…. If you are having a hard time maintaining 15 MPH, practice more miles on your own. Time in the saddle will improve your bike handling skills and help you feel comfortable riding in the group. If you think you are not ready for NWLB, there is another group that works with newer riders, Laverne - rastainred@hotmail.com – send her an email and let’s get riding ;-)
Last Sunday – July 4th – Tempe Loop with Angie’s Hill: We had a great ride and broke into two groups… an A/B Group and I believe it worked very well.
Article of theWeek: Proper Fueling During Exercise - Experienced triathletes know that nutrition choices can make or break a race. Six-time Ironman world champion Dave Scott explains how to create and implement a fueling plan unique to your needs. Click here for full article!
NWLB Womens Half Marathon – November 7th: We are having a great response… if you already signed up, I believe I can add you to the team – just let me know. We have three sponsors – looking for more – female run/owned business, sponsor $100 and your logo goes on the back of the jersey. Click here to register!
NWLB Sightings: Melissa and Heather completed the Rock and Roll Half Marathon in Seattle and it sounded like perfect running conditions – great job gals.
This Sunday – July 4th – Tempe Loop with Angie’s Hill: We have been having more requests to organize into an A/B Group…. This has been discussed before, but this Sunday we will be implementing ;-) If the group is more than ten gals… we will break into an A/B Group. See below for details on Skill levels, but basically, if you can maintain above 17 MPH for 30 plus miles… you should be in the A group. The B group will ride within a 15 to 17 MPH range for 30 plus miles. You may turn around at any time, but please let someone know if you turn around or take a different route. The reason we all take the same route, is to help each other and try not to LEAVE ANY WOMEN BEHIND…. If you are having a hard time maintaining 15 MPH, practice more miles on your own. Time in the saddle will improve your bike handling skills and help you feel comfortable riding in the group.
Last Sunday – June 27th – Happy Mayo Loop: Funny thing – I received a ride report from three gals and they were all a bit different ;-) the good news – NO WOMAN WAS LEFT BEHIND, but they all finished at different times.
“We had an interesting ride on Sunday! It was either “two women left behind” or “five women left behind”….but Jackie and I turned off at the golf course and waited at the bottom of humming bird and waited and waited….. and just figured the rest did not do the “pre hill”. This is one of the things I love about this group…you can normally find someone at your level to ride with at any time. AND, I learned that although Jackie may want to go back to bed before she gets on her bike…ask her after she has been riding for a second and she will go as long as you want! J We just did Pinnacle Peak…so I think we can do Happy Valley again because I don’t think anyone did it! J See you next week! Thank You, Bernadette Grattan”
“We had seven riders, Jackie and Bernadette did the hills, and we heading north to Mayo. Great ride… Mayo and no hills – just what Kathy needed. Thanks, Clem”
Thanks Bernadette, Jackie and Clem for keeping everyone safe and out of trouble.
NWLB Kudos: Thanks gals for making Samantha feel welcome on the ride… “Hi Christina, I rode with the ladies for the first time last Sunday and what fun! Everyone was so nice and encouraging, this is a great group, I look forward to meeting you and others this week! Thanks. Samantha Coffman”
Article of theWeek: Thanks Melissa K for the Article…. June 30, 2010, 12:01 am, Phys Ed: What Exercise Science Doesn’t Know About Women, By GRETCHEN REYNOLDS - Several years ago, Dr. David Rowlands, a senior lecturer with the Institute of Food, Nutrition and Human Health at Massey University in New Zealand, set out to study the role of protein in recovery from hard exercise. He asked a group of male cyclists to ride intensely until their legs were aching and virtually all of their stored muscle fuel had been depleted. The cyclists then consumed bars and drinks that contained either mostly carbohydrates or both carbohydrates and protein. Then, over the next few days, they completed two sessions of hard intervals. One took place the following morning; the next, two days later. http://well.blogs.nytimes.com/2010/06/30/phys-ed-what-exercise-science-doesnt-know-about-women/
NWLB Superstar: Kathy Zanath – Kathy you have inspired many women… It’s on my “bucket list” - thanks again for sharing your story and pictures - Pictures from Kathy Zanath
NWLB Flagstaff: Even with the fires, it was a clear day in Flagstaff last Sunday….. We did leave one gal behind, but only because Barb had left her bottles in her car and realized it at some point and turned around. We rode about 50 miles total around the lakes… what a beautiful day, then had lunch at Pita Jungle – food is always soooo good after a long ride.
Taking Time – (Thanks Laura O) What kind of relationships would you have with people if you never spent any time with them? — from God, Help Me
Christina 602-206-8270
06/18/10 NWLB - Via Linda X2 Loop
This Sunday – June 20th – Via Linda Loop x 2: I wasn’t going to have us climb hills since it is getting hotter, but we are leaving at 5:30 – so what the heck – let’s tackle Via Linda. The good news, you can do as many or as few as you wish… it is an out an back loop, so come on out – you won’t get lost and you can vary the workout. The goal would be to head out Mountain View, take the Cochise back roads, then across Shea on 130th, which brings you out at Via Linda and 132nd. There is a water fountain at the Fire Station on 130th/132nd. Soooo, we’ll venture East on Via Linda, right on 136th and left on Desert Cove x 2, then back on 136th to Via Linda x 2, and the final climb on 136th x 2, with a return down Via Linda, and reverse the route. This should give us over 30 miles and some great long climbs.
Last Sunday – June 13th – Camelback Loop with Angie’s Hill: Temperature was much better this Sunday and we had a great turnout – I believe we had 17 gals. We hit the Mummy Mountain hills, Sanctuary hill, and worked our way down Lafayette with a regroup at The Village on Camelback. Nice ride gals!!
Brick Workout: Bring your running shoes – Heather was very disappointed in us last week, as she headed out for a run. I do believe Angela and Trisha were out there as well – so there are some diehards still running in the heat.
Item of the Week: Summertime…. Want a way to motivate your kids to be active: http://pagingdrgupta.blogs.cnn.com/2010/06/03/does-increased-activity-mean-higher-gpa/
NWLB Sighting: Well we had a great turnout for the Tri Scottsdale BBQ and Swim…. we had many laughs with Mimi, Mary, Angela, Trisha, Kelly, Terry, Sue…. It was a great group of people and a special event. Check out Abby’s Facebook for more pics…
This Sunday – June 13th – Camelback Loop with Angie’s Hill if you wish: I figured we would try a bit route with not sooo many hills this week, and since Angie is riding in Italy (lucky girl) we can climb the hill in her honor. We can do the Mummy Mountain Hills to start, since it won’t be hot and the rest of the ride should be comfortable. We will head down and do Sanctuary Hill and back down towards Lafayette. Once we are on Lafayette – let’s mix it up and climb Angie’s hill up 56th Street and down Arcadia. Then we will turn on Exeter and regroup at Camelback Village Club for a refuel. Once we have regrouped – we’ll head back up 44th Street to McDonald, right on McDonald to 54th and left/north with a cross over Lincoln and a zig zag back through Mummy Mountains and the golf course. Again, those that don’t want to ride the whole route, I can provide a modified ride, or you can turn around at any point.
Last Sunday – June 6th – Ftn Hills/McDowell Mtn Park: What was I thinking – it was soooooo hot – I’m really sorry about that gals, but it does say a lot about those that finished the ride – you will survive. It was hot, and we started with Shea hill – again – whaaaat was I thinking???? Anyway, we definitely tackled some hills, several gals rode another several miles past the park entrance and we completed 40 to 50 miles. Great job in the face of a very hot day. Remember, you must drink and refuel as often as possible…. A couple minute stop will make it a much more enjoyable, safer ride. Congrats to the new gals – way to hang in there – that is one of our tougher rides, so it can only get easier from here, right?
Brick Workout: Bring your running shoe – again, what was I thinking – it is soooo hot! You probably could convince Kristin, Angela or Val to run, but my running shoes won’t be coming out after a Sunday ride until it cools off.
tem of the Week: The Arizona Department of Transportation is developing a Bicycle Safety Action Plan to reduce the number of bicycle-related crashes, injuries, and fatalities on state highways. One of the most important steps toward creating the Bicycle Safety Action Plan is to document the perspectives, concerns, and input, as it relates to bicycle safety, of residents from throughout the State of Arizona. All residents of Arizona are invited to participate and complete a Public Input Survey for bicycle safety. The results of the survey will serve as input to identifying important bicycle safety issues and will help to establish goals and objectives for the Bicycle Safety Action Plan. A link to the survey can be found on the Arizona Department of Transportation's Bicycle and Pedestrian Program website (http://www.azbikeped.org/). The results of the on-line survey are collected automatically so respondents do not have to email or print the completed survey. For assistance completing the survey or for more information on the Bicycle Safety Action Plan, please contact: Michael N. Sanders, Senior Transportation Planner, Bicycle and Pedestrian Program, Multimodal Planning Division, Arizona Department of Transportation, 206 S. 17th Ave., Mail Drop 310B, Phoenix, AZ 85007, MSanders@azdot.gov, (602) 712-8141, Fax (602) 712-3046, http://www.azbikeped.org/
NWLB Sighting: Kelly Nash seems to always be having fun, even in the mud – thanks for sharing and for having a great attitude Kelly.
This Sunday – June 6th – Ftn Hills/McDowell Mountain Park Loop: We have tackled this route before with success, so let’s go again. We’ll head out towards Via Linda Route, but venture up Shea Hill to Palisades. Left/North on Palisades, to Fountain Hills Boulevard. Turning left, this will take us all the way to the entrance of the park. Round trip I believe is 44 miles. As a reminder, don’t be intimidated by the miles or the speed, Sunday rides are meant to support each other. There are options for those that want a shorter ride. I try to build a shorter loop into our rides. So as long as you can average 16+ miles per hour for 20 plus miles – come on out – distance doesn’t matter. As our rides get longer, the pace will not get faster ;-), I promise you. We have had new gals weekly and they DO NOT GET LEFT BEHIND, they may take a short cut, but they won’t get left behind.
Last Sunday – May 30th – Happy Valley Loop: This turned out to be a great ride, but we ended up with four flats…. Starting with a group of twelve, we headed north on 56th Street and intersected with the TriScottsdale Group heading out for their long 90 mile ride. We broke off from them at Mayo Boulevard, and after crossing over Scottsdale Road to the Princess Resort, Christine got a flat. Lynn took the group to the rest stop on Hayden while Angela and I assisted with the flat. Before we knew it, Angela had a front and back flat – this was going to be a long day. We saw Amy J out riding with her hubby- lots of riders on the road. After fixing all the flats and running out of spare tubes (we did have a gentleman offer his spare tube), we were determined to meet back up with the other gals – where we were sure to have more spare tubes. As we headed up Hayden – we were about to slowly roll through a red light and there were two police cars at the intersection – It was amazing to see how quickly the three of us stopped short. We then climbed slowly up Happy Valley and turned onto Alma School hoping to see the gals… and there were their smiley faces. Sue B, turned back to make sure a couple gals knew the route and to make sure NWLB. After regrouping, we had a strong return to Paradise. I brought my running shoes, but was secretly hoping a brick was not in my future… when Angela, Kristin, Heather and (Angela’s friend? Sorry) decided we should go for a run. Sooooo – we ventured out for a one mile plus run and we all survived. NICE JOB GALS. I love the positive attitudes.
Brick Workout: Seriously - bring your running shoes!
Quote of the week: Thanks for sharing this article Laura O. Complainless – to be free of complaints – a pleasure to be around: “This is the true joy in life, the being used for a purpose recognized by yourself as a mighty one; the being thoroughly worn out before you are thrown on the scrap heap; the being a force of Nature instead of a feverish selfish little clod of ailments and grievances complaining that the world will not devote itself to making you happy.” George Bernard Shaw (1856-1950) Irish playwright and critic.
NWLB Flagstaff Events: Join us…June 26th and 27th – we are planning to get out of town. On June 26th Gainey Village will be organizing a hike up Humphreys and on the 27th, we will ride around Mormon Lake. A great NWLB get away (men/women both invited). Contact Abby for hike details. We will meet on Sunday at Lake Mary boat entrance – time to be determined. Here are a list of hotels. Please let me know if you will be hiking, riding or both. Thanks, CC
This Sunday – June 6th – Ftn Hills/McDowell Mountain Park Loop: We have tackled this route before with success, so let’s go again. We’ll head out towards Via Linda Route, but venture up Shea Hill to Palisades. Left/North on Palisades, to Fountain Hills Boulevard. Turning left, this will take us all the way to the entrance of the park. Round trip I believe is 44 miles. As a reminder, don’t be intimidated by the miles or the speed, Sunday rides are meant to support each other. There are options for those that want a shorter ride. I try to build a shorter loop into our rides. So as long as you can average 16+ miles per hour for 20 plus miles – come on out – distance doesn’t matter. As our rides get longer, the pace will not get faster ;-), I promise you. We have had new gals weekly and they DO NOT GET LEFT BEHIND, they may take a short cut, but they won’t get left behind.
Last Sunday – May 30th – Happy Valley Loop: This turned out to be a great ride, but we ended up with four flats…. Starting with a group of twelve, we headed north on 56th Street and intersected with the TriScottsdale Group heading out for their long 90 mile ride. We broke off from them at Mayo Boulevard, and after crossing over Scottsdale Road to the Princess Resort, Christine got a flat. Lynn took the group to the rest stop on Hayden while Angela and I assisted with the flat. Before we knew it, Angela had a front and back flat – this was going to be a long day. We saw Amy J out riding with her hubby- lots of riders on the road. After fixing all the flats and running out of spare tubes (we did have a gentleman offer his spare tube), we were determined to meet back up with the other gals – where we were sure to have more spare tubes. As we headed up Hayden – we were about to slowly roll through a red light and there were two police cars at the intersection – It was amazing to see how quickly the three of us stopped short. We then climbed slowly up Happy Valley and turned onto Alma School hoping to see the gals… and there were their smiley faces. Sue B, turned back to make sure a couple gals knew the route and to make sure NWLB. After regrouping, we had a strong return to Paradise. I brought my running shoes, but was secretly hoping a brick was not in my future… when Angela, Kristin, Heather and (Angela’s friend? Sorry) decided we should go for a run. Sooooo – we ventured out for a one mile plus run and we all survived. NICE JOB GALS. I love the positive attitudes.
Brick Workout: Seriously - bring your running shoes!
Quote of the week: Thanks for sharing this article Laura O. Complainless – to be free of complaints – a pleasure to be around: “This is the true joy in life, the being used for a purpose recognized by yourself as a mighty one; the being thoroughly worn out before you are thrown on the scrap heap; the being a force of Nature instead of a feverish selfish little clod of ailments and grievances complaining that the world will not devote itself to making you happy.” George Bernard Shaw (1856-1950) Irish playwright and critic.
NWLB Flagstaff Events: Join us…June 26th and 27th – we are planning to get out of town. On June 26th Gainey Village will be organizing a hike up Humphreys and on the 27th, we will ride around Mormon Lake. A great NWLB get away (men/women both invited). Contact Abby for hike details. We will meet on Sunday at Lake Mary boat entrance – time to be determined. Here are a list of hotels. Please let me know if you will be hiking, riding or both. Thanks, CC
Little America www.littleamerica.com Drury Inn & Suites www.druryhotels.com Embassy Suites www.embassysuites.com Holiday Inn Express www.hiexpress.com Radisson Woodlands www.flagstaffwoodlandshotel.com Hilton Garden Inn www.hiltongardeninn.com Comfort Inn www.comfortinn.com Fairfield Inn www.marriot.com
Christina
05/26/10 NWLB - Via Linda Loop with a Brick
Via Linda Loop: I hope you had a good ride… I received a picture from Preston – as I was ready to start my ride in CA Sunday Morning – technology is great.
Brick Workout: Bring your running shoes! There are several gals planning to do SOMA, and it’s time to add a run after the ride…the lovely bricks are back!
Link of the week: The Barefoot Running Injury Epidemic Since we are starting to include bricks, thought you may enjoy this article about running….. Business is booming at America’s running injury clinics. Written by: Matt Fitzgerald - Darwin Fogt, PT, owner of Evolution Physical Therapy in Culver City, CA, is alarmed by a stark new trend at his facility: runners with injuries caused by barefoot (or virtually barefoot) running. Fogt says he has four or five current patients with heel injuries clearly resulting from a switch to barefoot running and has recently treated another 12 to 15 others. http://running.competitor.com/2010/05/features/the-barefoot-running-injury-epidemic_10118
Yelped: Su-shien Cho - Thanks for yelping about NWLB http://www.yelp.com/biz/no-woman-left-behind--nwlb-scottsdale
Christina 602-206-8270
05/19/10 NWLB - Tempe Loop - Tempe International
Tempe Loop: “Our ride this Sunday was great.. 10 riders. We left the hills to the end so we could watch the swimmers. After we saw Christina and Abby and a few other Tri Scottsdale athletes, we headed home, but took Lafayette (we rode in a line and did the wind sprints drill) to 44th street. Continued to McDonald, to the Sanctuary Hill. Four riders headed home, the remainder took the hill and then road hard and fast down Invergorden! We caught the other riders and no woman was left behind. “ Val
************It’s time to pick up the pace with the group… and we have had several suggestions… our future goals will be to accomplish Rio Verde Loop, Ride to the Towers, and Lynn has a new route for us towards HappyValley and beyond. Next Sunday we’ll try one of these.
Brick Workout: Bring your running shoes! There are several gals planning to do SOMA, and it’s time to add a run after the ride…the lovely bricks are back!
Tri Scottsdale – Tempe International Event: It was an amazing event… I hadn’t raced in long time, and got just as nervous as the first time. The good news – hanging out with Mary, Amber, Pam, Abby, Mimi and supporting each other before the race. It really was fun.. and the best part was seeing NWLB gals on the bridge as I went by on the bike. Talk about a pick me up – I felt reenergized after seeing all of you and a gal riding next to me thought it was awesome. Thanks for supporting the event. The after race party in the TriScottsdale tent was great – it was nice celebrating with everyone.
Link of the week:Build Confidence with Affirmations and Self-Talk Bruce Jenner used to interpret increased heartbeat, muscle tremor, rapid breathing, increased sweating, and a need to urinate just before the decathlon as a sign that he was nervous, excessively aroused, and wasn't going to do well. These thoughts inevitably led to a self-fulfilling prophecy. Over time, he reframed those feelings and thoughts and told himself that he was ready, prepared both physically and psychologically, and that those symptoms were a sign of readiness and positive signals to compete. The result? An Olympic gold in the decathlon in 1976. I saw him compete in the Olympic trials a few months before, and he definitely shifted his focus between the trials and his tremendous performance in Montreal. http://www.coachr.org/build_confidence_with_affirmations_and_self_talk.htm
NWLB Flagstaff Event: Mark you calendar – June 26th and 27th – we are planning to get out of town. On June 26thGaineyVillage will be organizing a hike up Humphreys and on the 27th, we thought a ride around MormonLake would be a great NWLB get away (men/women both invited). Abby and I will get the details worked out and email soon… stay tuned. Please let me know if this is something you might be interested in participating in… so we may plan accordingly.
Christina
05/12/10 NWLB - Mayo Loop with a Via Linda Flair
May 9th – Mayo Loop with a Via Linda Flair: Mother’s Day Ride was very successful – we had 20 riders…. Several men and all went well. As we left the parking lot the two blonds (Jackie and CC) turned right, when we should have gone left…. So much for putting us in the lead ;-) We quickly made a u turn and started on our journey. Our goal was the Mayo loop with a little extra. We had two new gals Thuy and Michelle – thanks for coming out. They hung in there and gave it their all. With a quick regroup at Mayo, we worked our way through the Princess Loop and then north on Hayden. We had a decent pace and I was very proud of the group etiquette. I think we are improving every week. We ventured up Hayden, east on Thompson Peak with another regroup at The DC Village. With a refill and a picture – we continued on Thompson Peak with a big climb up and over Bell/McDowell Mountain Ranch Road. One spoke Jackie dropped her chain, but quickly recovered and motored up the hill. Val, Sue and Lynn were leading the pack around the mountain. I don’t think anyone got a flat, and we all pushed hard to get back to Paradise. LOVE THIS PICTURE – NWLB GALS!!
Link of the week: Play Nice: 10 Tips on Triathlon Etiquette - I'm a huge fan of Miss Manners. If you've ever read anything about etiquette, after a while you learn that there's really no big secret about how to behave in this world. Etiquette is actually quite simple. It's all the Golden Rule, which I really, really favor as a way of living life: Do unto others as you would have them do unto you. Simple, really, eh? http://www.active.com/triathlon/Articles/Play_Nice__10_Tips_on_Triathlon_Etiquette.htm
NWLB Flagstaff Event: Mark you calendar – June 26th and 27th – we are planning to get out of town. On June 26th Gainey Village will be organizing a hike up Humphreys and on the 27th, we thought a ride around Mormon Lake would be a great NWLB get away (men/women both invited). Abby and I will get the details worked out and email soon… stay tuned. Please let me know if this is something you might be interested in participating in… so we may plan accordingly.
Christina
05/05/10 NWLB - Village To Village
May 2nd – Village to Village with Pinnacle Peak Hill: Sounds like it was a great ride, and the group stayed together…. Nice job gals. Thanks to Val, Lynn and Jackie – NO WOMAN WAS LEFT BEHIND.
Link of the week: Michelle Carter Simmons – Michelle (triathlete) lived in Arizona for some time and when I first met Michelle in 2002 – I had just started cycling and was introduced to the Gainey group rides. I would see her briefly on the Tuesday/Thursday rides, because she was always at the front of the group – kicking some “GUY”s butt on the bike. She and Theresa Seaquist would always throw out little bits of advice just when I would think I couldn’t pedal any harder. I really have been inspired by these two over the years and thought you would enjoy some of Michelle’s training/event blogs…. Enjoy http://simmonsfamilygrows.blogspot.com/2009/10/ironman-hawaii.html And now – she’s also an Iron MOM - Happy Mother’s Day Michelle.
NWLB Congrats: There were so many events this past weekend…. So congrats to everyone – Abby sent an email with results of all the events, if you would like a copy, please let me know. A HUGE CONGRATS to Abby – she is an IRONMAN – completed her first Ironman with Ryan and doesn’t seem to be too sore - Bi*#&9h!!! Way to go Abster.
TriScottsdale Gage is heading south for a bike event like no other on Sunday June 20th at 5:30pm. Break out your bike (cruiser, mountain, road, or whatever) and join us for a leisurely...More>>
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