Ride Leaders are the cornerstone of CRW. Without these dedicated volunteers, we wouldn't have a bicycle club. The club can never do enough to thank them, but we can certainly try.
This year started with a kickoff party in early spring where we feted the Ride Leaders with food and beverage, imploring everyone to post rides to the calendar. They responded with a bang and we had a banner year of rides available, including all the new ride types that had been introduced in previous seasons. In spite of Covid, we had lots of returning leaders and even better, lots of new volunteers who went through Ride Leader training and qualified to become Leaders this year.
Ride Leader Training? Yup. Starting three years ago, we introduced a training program for all new Ride Leaders. It starts with a Zoom presentation where experienced leaders spend close to two hours walking potential leaders through everything it takes to plan, post and run a ride for CRW. But it doesn't stop there. Once they've seen the presentation, Ride Leaders must then read the Ride Leader Handbook, a riveting 18 page tome that helps to reinforce everything learned in the training. And we're not done yet - the final step is to co-lead three rides before they're ready to become fully fledged Ride Leaders. It takes time and dedication and we're grateful to everyone who goes through the process.
It's worth it. In addition to the kickoff party in the spring, we always present a gift to anyone who's led a ride during the season. This year's gift is a pair of CRW Cylcling Gloves, available only to Ride Leaders!
We didn't stop there. Hoping to get a few more rides on the calendar, we posted a contest to win a $100 gift card to a local bike shop for anyone who met the contest criteria. Congratulations goes out to winners Linda Nelson, Robyn Betts, Andy Brand and Lyda Budrys.
But Ride Leaders don't do this for the swag. They do it as a way of giving back to the club everything they've received from those who came before. There's a special satisfaction that comes from watching a new rider improve and gain confidence. We've all felt it and those who lead have had the added joy of sharing it.
We celebrated the season with a Ride Leader Thank You party in early October. Ride Leaders are encouraged to bring a guest as many of us who lead are supported by those who understand our desire to volunteer. You should give it a try.





























Do you eat like a bird compared to your teammates? Or maybe you feel self-conscious because you need to eat twice as much as your peers just to maintain your desired weight? At team meals/social gatherings, many athletes monitor the quantity of food others are eating. Salads and small portions tend to get praised more than lumberjack servings. (I wish I had your discipline vs. You sure do eat a lot….) For athletes recovering from restrictive, dysfunctional eating, eating a sandwich, fruit, yogurt & pretzels for lunch seems embarrassing—way too much food—when it’s really what is needed to properly fuel up for an after-school practice or after-work trip to the gym.
Believe it or not, it’s OK to balance fun foods into an overall good diet. The goal is 85-90% nutrient-rich whole grains, fruits, veggies, lean proteins and 10-15% fun food. You need not eat the perfect diet to have an excellent diet.
I often counsel athletes who wonder if they can nourish their bodies with real food instead of taking supplements. As one athlete sheepishly asked, “I don’t take any vitamin pills. Should I? My teammates takes a handful of them..” Let me reassure you that opting out of supplements is okay (and can save you bundles of money). If you eat wisely 85-90% of the time, you are likely getting the vitamins and minerals and protein you need, with a few possible exceptions (iron, vitamin D).

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In 2017 Nike launched a project to have a runner break the two-hour barrier in the marathon. Nike tested at least 16 of its sponsored elite runners to pick a team of three who potentially could run a sub-two-hour marathon. (Nike didn’t reveal the exact number and identities of the tested runners.) Eliud Kipchoge won the eventual race in 2:00:25
Fatigue results from many factors including the metabolism in your muscles, how much glycogen you still have, changing signals in your nervous system between your muscles and your brain, deteriorating economy of effort, dwindling motivation, etc. The interplay of these factors is different in each athlete.
Coach John Hughes earned coaching certifications from USA Cycling and the National Strength and Conditioning Association. John’s cycling career includes course records in the Boston-Montreal-Boston 1200-km randonnée and the Furnace Creek 508, a Race Across AMerica (RAAM) qualifier. He has ridden solo RAAM twice and is a 5-time finisher of the 1200-km Paris-Brest-Paris. 
Twelve healthy young men walked on a treadmill for one hour at 60 percent of their maximal oxygen uptake (VO2max) on Monday, Wednesday and Friday. They were tested during and after a week of exercising just in the morning or just in the afternoon. Blood sugar and fat control was much better in the afternoon exercisers.
That’s why diabetes can damage every cell in your body. When your blood sugar level rises, your pancreas releases insulin to keep blood sugar levels from rising too high. Insulin lowers blood sugar by driving sugar from the bloodstream into the liver. However, if the liver is full of sugar, the liver does not accept more sugar and all the extra sugar is converted to fatty triglycerides. Having a blood triglyceride level greater than 150 usually means that your blood sugar rises too high after meals and you are already diabetic or prediabetic.
Hundreds of articles show that exercise helps to prevent and treat obesity, diabetes and heart attacks. When blood sugar rises after meals, your pancreas releases insulin which lowers blood sugar by driving sugar from your bloodstream into your liver and muscles, the only places in your body where you can store significant amounts of sugar. As soon as the liver fills up with sugar, it cannot accept any more sugar, so all the extra sugar is converted to fatty triglycerides. Exercise empties sugar from your liver and muscles, so if you exercise before or after you eat, your liver and muscles can accept more sugar, which means that both blood sugar and triglycerides levels will be lower and the good HDL cholesterol will be higher. This helps to protect you from storing extra fat in your body, becoming diabetic, and forming plaques in your arteries that can break off to cause a heart attack.













