[Conejo Valley Cyclists] 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_Re... 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 1 818 802-0826 Cheeseboro-Palo Comado / Shepherds Flat / Sulphur Springs 9.5 808 https://ridewithgps.com/routes/37340348 Saturday Rides, July 5th @ 8:00am Please do not park in the row next to the houses. Ride Leader Route Miles Climb (ft.) Map Red Taylor 1 805 390-2200 Black route 1 45.6 2705 https://ridewithgps.com/routes/28398077 Orange Terry 1 805 490-4616 Orange Saturday 7-5 54 3362 https://ridewithgps.com/routes/51516803 Orange Light Peter 1 805 340-9551 Tour de Moorpark College via Westlake>Long Canyon>Erbes 45.9 2835 https://ridewithgps.com/routes/41108219 Gold TBD CVC Gold Tour de T.O. 36.9 2341 https://ridewithgps.com/routes/29397344 Mellow Yellow No Drop Ride Jeanne 1 805 368-7924 Westlake, Kanan Loop to Medea Creek Park and Chesebro 21.4 1219 https://ridewithgps.com/routes/17136221 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 No Drop Ride Bart 1 805 807-8566 Starbucks to Lobo Canyon and back 24.7 1462 https://ridewithgps.com/routes/39522293 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 (@conejo_valley_cyclists_) * Instagram photos and videos<https://www.instagram.com/conejo_valley_cyclists_?igsh=NTc4MTIwNjQ2YQ%3D%3D&utm_source=qr> instagram.com<https://www.instagram.com/conejo_valley_cyclists_?igsh=NTc4MTIwNjQ2YQ%3D%3D&utm_source=qr> [cid:image002.jpg@01DBEB68.C74B7960]<https://www.instagram.com/conejo_valley_cyclists_?igsh=NTc4MTIwNjQ2YQ%3D%3D&utm_source=qr> Conejo Valley Cyclists<https://www.facebook.com/groups/131653973515124/> Private group * 1.0K members<https://www.facebook.com/groups/131653973515124/members/>