Bike Talk
Ride with GPS
What is Ride with GPS?
Ride with GPS is a Ride Planner and Navigation App that enables riders to map routes by GPS coordinates and preserve them as maps and cue sheets. When downloaded into a smart phone, Strava, Garmin, Wahoo, or other device, these routes give the rider turn-by-turn navigation. It is easy to learn and easy to use.
We will continue to use traditional Dan Henry’s on relatively short routes and from our traditional launch points: Chaney’s, Freeman Park, and now Ed Speer Park. We will not mark longer routes, such as the Chaney’s Metric Century, unless we use them for public, fund raising rides. All painted routes are also documented in Ride with GPS.
Taken all together as we begin this 2021 riding season, we have more than 1000 miles mapped into our Ride with GPS BGLOB data base.
Ride with GPS has just released an hour long webinar about Club Membership which you can access by clicking Club Membership. Ride with GPS is very intuitive and you may only need a few minutes with the video to become acquainted with how it works.
How do I Join Ride with GPS?
Step 1: 
Download the Ride with GPS App. You will need a Basic (free) Membership.
Step 2: Pay your BGLOB Membership Dues. An application can be found under the Membership Tab of this web site.
Step 3: When your membership is processed we will send you an invitation (URL) that takes you to the Club Library and makes you a member.
From there you may download any of the posted club materials.
If you wish to add a ride to the Club Library, email bglob.ky@gmail.com and someone will post it for you or grant you posting privileges – we will be delighted to give that permission to anyone who wants to help!
Hydration Tips for Cyclists
Hydration Tips for Cyclists
- On days that are going to be hot, first thing in the morning drink 300 to 500 ml. of water when you wake up. If you have a lemon handy, squeeze some of its juice in with it. This wakes up your metabolism and replaces lost water from sleep. Plus the vitamin C from the lemon helps build resistance to catching colds and
- Consume at least 300 to 500 ml of fluid, water 1 to 2 hours before your cycling workout to get a head start. This is particularly important on the hotter days. If you are riding your bike on cold days try to avoid consuming large amounts of fluids in the morning before your bike ride. This is because in cold weather your body will want to reduce the supply of blood going around your body. It will do this by making you want to go to the toilet to get rid of excess fluid. If you do consume large qualities of fluid before your bike ride on cold days it won’t be long into the ride before you’ll want to relieve yourself.
- Replacing fluid lost when exercising with an electrolyte drink. Evidence shows that people hydrating with plain water don’t replace electrolytes, such as sodium, potassium, calcium, magnesium, and chloride resulting in a dramatic drop in performance. Use a richer mix during the winter (because you are drinking less) and a weaker solution during summer (because you’ll be drinking more). On longer base building rides I like to combine my electrolyte drink with grapefruit juice. For long road races lasting more than two hours I use gels with water. This is due to the high carbohydrate burn rate.
- When cycling, drink before you get thirsty. Sip on the water and the electrolyte drink on those hot days. Ideally target around 1.25 to 1.5 litres of fluid an hour on really hot days. Everyone is unique so this still might not be enough on really hot days. So… start to keep your fluids up early on in the ride to help reduce the chance of hydration issues later on in the day.
- Hydrate and replenish after each and every bike ride. Do not just get home and have some water! You need to replace protein, carbohydrates, electrolytes, and water to recover your body and get it ready for the next days work load. And just a quick recovery drink isn’t enough, you have to pay attention and keep hydrated the rest of the day
Finally, hydration is unique to you so experiment it find what works for you.
Remember – If you feel faint, dizzy or start to get a headache while out riding please stop and seek shade (or better still a air conditioned room) and medical assistance ASAP. Dehydration is a serious issue for athletes on hot days and can lead to death.
The Well Dressed Cyclist
The well dressed cyclist always wears a helmet.
The helmet is a non-negotiable item of apparel for a club ride; but what else gathers you style points?
Shorts or bib shorts with a “chamois” lining. The name dates to the 19th Century (no kidding) but the idea prevails – a pad which wicks away moisture. The newbie question is always “do I wear underwear” and the old timer response is typically, “give it a try.” Ok, no kidding, go commando, the whole purpose of the chamois is to finish your ride without diaper rash.
After that comes gloves to help cushion your hands and a Jersey to wick moisture and with pockets for phones, snacks, etc.
Gear is expensive so don’t hesitate to show up in a tee shirt.
One final bit of advice. European sizes tend to run ahead of US sizes (e.g. a US L is a Euro XL – or more) and “Club” sizes tend to be bigger than “Pro” sizes (imagine that) so BE SURE to purchase from a source which permits returns!
But … before we move on, the well dressed bicycle wears fore and aft lights – bright LED’s. Be Safe.
What's a Meet-up?
Meetups
“Meetup” is a web-based platform that BGLOB uses to announce upcoming small group rides. BGLOB uses Meetups to organize rides throughout the week and to publicize our featured rides.
Meetup is a free app available for Apple, Android, and Google. To download it go to your app store or https://www.meetup.com.
Once you have installed your app, go to https://www.meetup.com/Bowling-Green-League-of-Bicyclists/ and ask to join our group. Once you have entered the group, you will be notified of all our posted rides and invited to join them.
Organizers
Meetups depend on the willingness of Ride Organizers to lead them. If you would like to be a ride organizer, email bglob.ky@gmail.com.
What's a "No Drop" Ride
A “No Drop” ride means that everyone rides the same route (or opts out by telling the organizer) and the organizer or other designated club member follows the last person in. A No Drop Meetup is an ideal event for new riders, for people unfamiliar with the route, or for people learning ride with GPS.