Winter Cycling

I wanted to share a fantastic piece I heard on VPR (Vermont Public Radio) about year-round cycling enthusiasts in Vermont. Instead of putting your bikes away for winter, their message is: Keep Riding.

David Cohen

The piece is centered around two cyclists named, Phil Brubaker and Dave Cohen who are collectively developing a series of bike workshops. Although they are both pychotherapists, they jokingly refer to themselves as cycle therapists because of their fervor for riding and: "trying to create a community around it, trying to get these kids on bikes."

Brubaker believes that 20 minutes a day is all that is needed to boost your mental health and to reduce the onset of depression. He notes that depression is often more prevalent in the winter as the shorter days and longer nights often affect an individual's psyche. And along with exercise comes improved physicality as well as reduced stress.

David Cohen adds:  "For us biking represents a way back to experiencing the world in a renewed way, using our bodies ... for transport. And knowing the terrain, too. That's something you don't necessarily feel when you're in a car."

So in December, when you are putting your bikes away for the winter, I would recommend that you reconsider. Just be careful for black ice if you do decide to ride. I will post a list of tips for cycling in the winter so that you are safe and better prepared!

Listen to this piece here: http://www.vpr.net/flash/audio_player/audio_player.php?id=35053

Become A League Cycling Instructor!

NJBWC will host a League Cycling Instructor in New Brunswick, NJ on the weekend of April 20-22.

Ever wanted to teach Smart Cycling and help cyclists in your community? Now is your chance to get certified in becoming a League Cycling Instructor (LCI). New Jersey Bike and Walk Coalition will host a program in which certified instructors can teach Smart Cycling classes to children as well as adults.

NJBWC wants experienced cyclists to consider taking the next step toward certification. Having more
cycling instructors can help promote safe cycling!

Please note that becoming a League member and taking Traffic Skills 101 are prerequisites for a certification seminar.

For those interested in achieving the LCI certification but who do not yet have the pre-requisite Traffic Skills 101 course, NJBWC will even hold several classes during the months of February and March prior to the seminar weekend. 

You can get additional information by contacting  NJBWC

Turkey Bike 2011

Turkey Day is right around the corner and so is Turkey Bike 2011! The gist of this cycling venture is as follows: On Saturday, November 19, participants meet up 8:00am at Cycle Craft: The Ultimate Bicycle Store in Parsippany, NJ (located at New Road & Route 46). The group will then cycle over to the local supermarket and pick up some frozen turkeys. The cyclists must deliver these turkeys over to the New Jersey Food Bank Turkey Drive drop off point in Florham Park.

This ride isn't too far... only 10 miles. BUT the catch is that you have to carry (in some cases) a 25 pound turkey with you on your bike! Instead of a noble attempt to balance the turkey carcass on your head, I recommend a much easier device: bring a backpack.

This is a great way to get involved in your local community, maintain your healthy lifestyle AND help people all at the same time! In 2009, the group delivered 12 turkeys. Last year they delivered 27! Help them break the record this year! The goal is 60 turkeys!

It is free to enter, save for the cost of one turkey!

To sign up: click here!

Linwood Bicycle and Pedestrian Plan

There will be a public meeting about the Linwood Bicycle and Pedestrian Plan 4-7 p.m. Tuesday, Nov. 29 at the Linwood City Hall, 400 Poplar Ave.

The plan is being prepared by the consulting firm Michael Baker Jr. Inc. and is sponsored by the New Jersey Department of Transportation. It is intended to promote bicycle and pedestrian accessibility, mobility and safety in the community. Preliminary recommendations for bicycle and pedestrian improvements will be presented.

Recommendations include plans to extend the Linwood bike path to connect with commercial centers and residential neighborhoods. Additionally, Linwood would improve the bike path while also making changes to streets in order to provide for bike lanes and sidewalk installation to improve pedestrian safety.

Members of the public can stop by at any point from 4-7 p.m. to review recommendations and ask questions of the study team.

The Daily Commute and Active Transportation

According to a study conducted by several researchers at Lund University, commuting by car or bus every morning is more detrimental to your health than a commute by walking or cycling.

Researchers tracked 21,000 people, ages 18 - 65 who worked more than 30 hours per week and traveled by car, bus or train  as well as those who participated in a more active type of commute like walking and cycling.

Erik Hansson, a researcher from Lund University's Faculty of Medicine found that car and public transport users suffered more everyday stress, poorer sleep quality, exhaustion and, on a seven-point scale, felt that they struggled with their health compared to the walkers or cyclists.

Hansson said in a statement. "The negative health of public transport users increased with journey time. However, the car drivers who commuted 30 to 60 minutes experienced worse health than those whose journey lasted more than one hour."

Read more: http://www.upi.com/Health_News/2011/10/28/Commuting-by-car-bus-can-harm-health/UPI-47311319845624/#ixzz1dFddivu6

The Boys and Girls Club BIKE EXCHANGE

Great Program to get involved with if you have used bikes laying around:

The Boys and Girls Club Bike Exchange: is an organization of volunteers that collect, refurbish and resell donated bikes from its shops in Newark and Trenton. The mission is simply to provide low-cost quality bikes to individuals in the local area while also using the funds for the Boys and Girls Club of Trenton and Newark, NJ.

This is a GREAT way to get involved in the cycling culture here in NJ while also contributing to a good cause.

The Boys and Girls Club provides opportunities for youths that empowers them to excel and succeed as contributing members of society. The programs this organization provides enables youths to develop life skills such as character and leadership which additionally allows for them to realize their potential.

Great cause, great people.

To learn more about donating, visit their website: http://www.bikeexchangenj.org/

Happy Trails!

Six Mile Run Reservoir Site

The Six Mile Run Reservoir Site is one of several "points of interest" along the Delaware and Raritan Canal State Park. This trail is located in Franklin Township, Somerset County. According to the park's website, it is Central New Jersey's " most hidden recreational resource" for hiking, biking, and horseback riding. The 3,037 acre reservoir site, rich in cultural and historic significance, is also a valuable oasis of wetlands, forests, farmlands and old fields.

10 Things Every Cyclist Should Know

Here are the top ten things every biker needs for an "easy ride":

1. Know your A,B,C's!  before your ride:  that's "A" check air in the tire, "B" check brakes, and "C" check the chain to be clear of debris and working properly.
2. Wear your helmet. 75% of all bike fatalities resulted from head injuries. Prices range from mid $20's to $80 for a safety certified helmet.
3. Ankles tight prevent fright.  If you are going to wear long pants when riding, make sure you have a close fitting pants.  Getting your pants leg caught in the chain may take you down to the pavement.
4. Shade your eyes.  Although the song I wear my sunglasses at night had nothing to the do with riding bikes, wear protective eyewear is a good habit for all types of riding.
5. Better mechanics with stable feet.  Toe clips and toe cages aren't just for the competitive cyclist.  They actually help you to utiilize the weaker hamstring muscles during your ride which makes for more efficiency and better joint mechanics.  This may help prevent knee injury or pain.
6. Glove up.  Wearing cycling gloves feels good on your hands but more importantly make take some of the stress off your neck but alleviating a full flexed wrist while you ride.  For longer rides, you may want to invest in riding bars to ease the strain on your head and neck.
7. Hydrate.  Although you may not feel the sweat of a ride, you still need to replace moisture in your system even after as little as a 20 minute bike ride. Carry water with you by adding a water bottle rack to your bike.
8. Pull it in.  While riding upright or leaning forward, be conscious of those abs and draw them into the spine.  Try for an extended spine and relaxed neck while you ride.
9. Flat feet. Try wearing a stiffer soled shoe when you ride or technical riding shoes.  Keeping the foot flat helps work the entire lower leg muscles and prevent shin splints.
10. Bike the Drive. Biking Lake Shore Drive is a summertime must!  It only happens once a year and happens on May 29th this year.  It's one of my favortie kick off summertime events in Chicago.

When you feel sad... Cycle!

According to a recent study from the American College of Sports Medicine, just one 30-minute exercise session can boost your mood and tackle depression.

This is good news, since most people have 30 minutes to spare. Whether it's waking up a little extra early in the morning, or getting on your bike after a stressful day at work, cycling has proven to eliminate the agitation that's been building up all day while effectively  enhancing your mood.

Now, the science might be a little complicated, but exercising can boost your mood. It all comes down to a heightened production of chemicals in the brain that work to keep you happy (i.e., serotonin, dopamine and phenylethylamine). Additionally, exercise also releases growth hormones that increase the supply of blood and oxygen to the brain which stimulates the release of powerful mood-enhancing endorphins. These chemical messengers can create euphoria and pain relief that is stronger than morphine!

Alongside the psychological and emotional benefits of exercise, also remember that it can boost confidence by helping you get into shape and meet exercise goals, it can take your mind off worries, increase social interaction – with like-minded cyclists – and help you feel more in control.

Do you really need any more reasons to get on your bike? 

1. American College of Sports Medicine
http://www.acsm.org/

Ten Things Every Cyclist Should Know

1. Know your A,B,C's: "A" check air in the tire, "B" check brakes, and "C" check the chain to be clear of debris and working properly. Takes less than one minute to all three!
2. Wear your helmet. 75% of all bike fatalities resulted from head injuries. Prices range from mid $20's to $80 for a safety certified helmet. Seriously, wear a helmet. I have read so many stories about cyclists who have died just because they refuse to wear helmets.
3. Do not wear baggy pants.  If you are going to wear long pants when riding, make sure they are tight like leggings.  Don't embarrass yourself: getting your pants leg caught in the chain may take you down to the pavement. It's happened to me!
4. Shade your eyes.  Protective eye gear is a good habit for all types of bike riding. Although I don't recommend biking at night (as I find it is dangerous for riders) eye gear can not only protect you from the sun, but it can also shield you from flying critters. I'm serious!
5. Better mechanics with stable feet.  Toe clips and toe cages help prevent knee injury and pain.  They help you to utilize the weaker hamstring muscles during your ride which makes for more efficiency and better joint mechanics.
6. Glove up.  Wearing cycling gloves feels good on your hands but more importantly may take some of the stress off of your neck by alleviating a full flexed wrist while you ride.  For longer rides, you may want to invest in riding bars to ease the strain on your head and neck.
7. Hydrate.  Although you may not feel the sweat of a ride, you still need to replace moisture in your system even after as little as a 20 minute bike ride. Carry water with you by adding a water bottle rack to your bike.
8. Pull it in.  While riding upright or leaning forward, be conscious of those abs and draw them into the spine.  Try for an extended spine and relaxed neck while you ride.
9. Flat feet. Try wearing a stiffer soled shoe when you ride or technical riding shoes.  Keeping the foot flat helps work the entire lower leg muscles and prevent shin splints.
10. Embrace Technology. Bicycles have become extremely diversified during the past few decades. Each bike style has special accommodations tailored to its rider. Find a bike that fits you.

Island Beach State Park

Island Beach State Park: Ocean County, New Jersey

The serene Island Beach State Park is another great destination that offers some of the best bike trails in New Jersey. This particular state park features an 8.5 mile bike trail with a paved surface. If you’re looking for a scenic bike ride, look no further than the trails at Island Beach State Park.

Barnegat Lighthouse

Island Beach State Park is located at the southern terminus of Route 35 and is just a short drive from the boardwalks and beaches of Seaside Heights. The southern tip of the Island Beach State Park bounds one side of Barnegat Inlet and offers a beautiful view of Barnegat Lighthouse. The lighthouse is part of Barnegat Lighthouse State Park which is located on the opposite side of the inlet, on Long Beach Island.

The site of Barnegat Lighthouse on the northern tip of Long Beach Island in Ocean County was regarded as one of the most crucial "change of course" points for coastal vessels. Vessels bound to and from New York along the New Jersey coastline depended on Barnegat Lighthouse to avoid the shoals extending from the shoreline. The swift currents, shifting sandbars, and the offshore shoals challenged the skills of even the most experienced sailor. The park is included as a maritime site on the New Jersey Coastal Heritage Trail.

This trek is a great way to get some fresh air and enjoy a smooth ride with your family. Now is the PERFECT time to go as the crowds are quite minimal and the fall foliage is at its peak!

1. Island Beach State Park
http://www.islandbeachnj.org/index.html

2. Barnegat Lighthouse State Park
http://www.state.nj.us/dep/parksandforests/parks/barnlig.html

Bike the Appalachian Trail

Appalachian Trail Scenery

Looking for an off-road, remote bike trail? The Appalachian Trail in New Jersey is perfect for tough, experienced mountain bikers and spans 72.2 miles. This trail is filled with abundant wildlife which also includes an active bear population!

Elevation changes are generally moderate and vary from relatively flat and gentle to short, steep, rocky pitches. Other sections cross bogs and wetlands, including a wildlife sanctuary that features a wide spectrum of bird species. The Trail crosses the Delaware River at the picturesque Delaware Water Gap National Recreation Area.

A highlight of the southern section is glacial Sunfish Pond, but you'll want to bike mid-week or off-season to avoid crowds.

According to the Appalachian Trail Conservancy, it's best to go late April through early June and also through September and October.

Want to learn more about the Appalachian Trail before your adventure? Learn about it's history here: http://www.appalachiantrail.org/docs/default-document-library/2011/04/16/Trail%20Years-%20A%20History%20of%20the%20Appalachian%20Trail%20ConferenceCDCFD2F2022D.pdf

1. Appalachian Trail Conservancy
http://www.appalachiantrail.org/

Clinton Road: A Dark Ride

Clinton Road: West Milford, New Jesrey

Happy Late-October Cyclists:

I thought it might be a festive idea to take a cycling trip out in West Milford, NJ on Clinton Road, a famously haunted road in Passaic County, New Jersey.

First of all, Clinton road is a desolate 10 mile stretch of twists and turns. Although most of it is paved, there are some streteches where the road  can be quite rocky. So bring your mountain bikes for this venture... and a friend. I would recommend beginning at Route 23 and biking all the way to the end of Clinton Road, and then turning around and biking it back to Route 23.

There are several scenic features of Clinton Road including the Clinton Reservoir and Greenwood Lake. Despite all of Clinton Road's negative attributes, these places are actually quite lovely and any biker who enjoys landscapes would appreciate their natural appeal.

This road has been featured in Weird NJ for several reasons. Clinton Road's history begins in 1905 when a writer cautioned people from traveling on the road. The writer reported rampant banditry as well as witchcraft in the area.

Clinton Road is also home to Satanists, Ku Klux Klan members and Wiccans. The Wiccans claimed to have built shrines in the area and cast spells. Lots of people hike out to the area to investigate the remains of Cross Castle. Many of these people have reportedly suffered seizures, unexplained bruises and have had distrubing visions after their visit.

There are several other legends of Clinton Road which include: the ghost boy at the bridge, the druidic temple, a ghost truck, strange animal hybrids and the Iceman. The Iceman was actually discovered by a cyclist in 1983 who noticed vultures feasting on a dead body in the woods. Yikes!

At any rate, whether you beileve in these folklores or not, Clinton Road makes for a very festive trip and an exciting 20 mile trek.

For the record, I definitely don't recommend cycling this road at night as it is very dark and therefore unsafe!

1. Weird New Jersey
http://www.weirdnj.com/index.php?option=com_content&task=view&id=58&Itemid=28

2. Wikipedia
http://en.wikipedia.org/wiki/Clinton_Road_(New_Jersey)

Get on a Bike

The Journal of Physical Activity and Health reported that in 2008, Europeans walked 382 km while Americans walked just 140 km per person per year.

Meanwhile, the average European cycled 188 km per year whereas Americans cycled only 40 km per person per year.

So why such a discrepancy? Well, for one, Europeans have more access to public transportation and many of the traffic regulations favor pedestrians and cyclists over motorists.  Additionally, it is more expensive in Europe to purchase and operate a car: European gas is more costly and the European process for obtaining a drivers license is expensive. Therefore, in order to maintain financial stability, Europeans participate more in active transportation (trips taken by walking, bicycling and public transit). However, Europeans have also created a culture specifically geared toward walking and cycling. Much of this is due to a well-developed cycling infrastructure which includes segregated bike lanes and access to bike racks.

Some researchers have suggested that the physical activity generated by active transportation is helpful in weight control. In fact, regular cyclists enjoy a fitness level equal to that of a person ten years younger. Cycling not only controls your weight, but also cuts your risk for heart disease in half by cycling only 20 miles a week.

1. "Walking, Cycling and Obesity Rates in Europe, North American and Australia"
http://policy.rutgers.edu/faculty/pucher/JPAH08.pdf

2. "Why Cycle?"
http://www.whycycle.co.uk/why_cycle/