Summer time change Starts this weekend!
July-September
Saturday rides start at 8:00 and Sunday rides start at 8:30
This week’s Safety tip:
SUMMER CYCLING SAFETY: HYDRATION AND FUELING TIPS
As the summer heat rises, it’s extra important to stay on top of your hydration and nutrition. Especially on those long, hot rides that climb into the
90’s.
Why is this a safety issue? When you don’t hydrate or fuel properly, performance drops fast. You feel sluggish, lightheaded, crampy, or disoriented.
It’s not fun anymore and you're in survival mode which can lead to accidents.
To ride well AND feel good during and after your ride, proper fueling and hydration are essential.
• BRING ENOUGH WATER- aim for at least one 20-24 oz bottle per hour of riding.
• REPLACE ELECTROLYTES- Sweating= sodium loss. Replacement amounts vary according to your sweat rate, temperature, humidity, duration,
and intensity of exercise. Without replacing it, your body struggles to retain fluid and your muscles may cramp. With that in mind ensure you are including electrolytes with 400-800 mg of sodium per serving/per hour. LMNT is a great low-calorie option (1000mg/
serving), there many other good options.
• FUEL YOUR RIDE WITH CARBS- Plan to consume 30-80 grams of carbs per hour (adjust based on body weight)- natural foods, energy bars, gels,
chews, carb-based powders, bananas, even PB&J. Without carbs, your energy tanks empty and your ride will grind to a halt.
• START EARLY, STAY AHEAD- Hydrate the hours before your ride and start eating early- don’t wait until you feel thirsty or tired. Once
you fall behind it's hard to catch up.
For a deeper dive take a look here:
https://journals.lww.com/acsm-msse/Fulltext/2007/02000/Exercise_and_Fluid_Replacement.22.aspx
Carry more than you think you need. Know your route and where you will have opportunities to refill. Take care of your body, and it will take care of
your ride. Let’s stay strong, healthy, and safe this summer!
Saturdays rides start at the Landing and Sundays at Starbucks
CVC Biweekly Social MTB, July 3rd @ 5:30pm
Location: Lower parking lot Cheeseboro
|
Ride |
Leader |
Route |
Miles |
Climb (ft.) |
Map |
|
MTB |
Kent |
Cheeseboro-Palo Comado / Shepherds Flat / Sulphur Springs |
9.5 |
808 |
Saturday Rides, July 5th @ 8:00am
Please do not park in the row next to the houses.
|
Ride |
Leader |
Route |
Miles |
Climb |
Map |
|
Red |
Taylor |
Black route 1 |
45.6 |
2705 |
|
|
Orange |
Terry |
Orange Saturday 7-5 |
54 |
3362 |
|
|
Orange |
Peter |
Tour de Moorpark College via Westlake>Long Canyon>Erbes |
45.9 |
2835 |
|
|
Gold |
TBD |
CVC Gold Tour de T.O. |
36.9 |
2341 |
|
|
Mellow |
Jeanne
|
Westlake, Kanan Loop to Medea Creek Park and Chesebro |
21.4 |
1219 |
Sunday rides July 6th
@ 8:30am
Location: ALL rides will start at the Starbucks @ Agoura Rd & Westlake Blvd by Vons.
Please Park towards the rear of parking lot to not disrupt local businesses
|
Ride |
Leader |
Route |
Miles |
|
Map |
|
|
Social |
Bart |
Starbucks to Lobo Canyon and back |
24.7 |
1462 |
||
|
Gold |
Orange |
|
Not Scheduled |
|
|
|
When riding with us, you will:
·
Use
helmets and bike lanes! Call out hazards and ride predictably.
·
Avoid bunching up; don’t overlap wheels.
·
Keep a prudent distance and ride single file on narrow roads.
·
Ensure your bike is in good working order.
·
Descend carefully!
·
Pass slower riders on the left and signal when changing lines.
·
Respect traffic laws and the rights of motor vehicles, cyclists, and pedestrians.
·
If the weather is inclement, we will cancel ALL rides.
Follow us on” Facebook and Instagram
|
Private group
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