Nike Women Blog

Pole. Pedal. Paddle.

AliciaInns — Tue, 21 Jun 2011 17:54:33 GMT

It's the race that has it all: Skiing, cycling, running, paddling and sprinting. For 35 years, Bend, Oregon’s Pole Pedal Paddle has been deemed one of the most premier sporting events in the nation. This year, more than 3,000 people from across the country came to experience the thrill of the finish line. And I was one of them.

Allow me to break it down. The race was born more than 30 years ago by a couple of Bendites (i.e. local Bend residents) in their garage. It’s now evolved into a mad dash uphill to put on your skis, where you then embark on an 8km cross country ski leg, followed by a 22-mile bike ride from Mount Bachelor back down into town, a 5 mile run, 1.5 mile paddle in a canoe, and finally a half mile sprint to the finish line. Phew, that wore me out just explaining it. Now imagine doing it all...in under three hours.

That’s what individual competitor and one supremely awesome woman Stephanie Howe did. She took the woman’s crown for the second straight year. Her winning time: two hours, one minute and 58 seconds, beating out any other female competitors by more than seven minutes! Talk about inspirational.

I may not have had to strength or proper training to complete the entire course by myself, but some co-workers and I put together two teams to do each leg of the race. My skiing skills were a bit rusty and running seemed too simple. For some athletes, the Pole Pedal Paddle is a chance to challenge themselves, and that’s exactly what I wanted: a challenge. I wanted to ride.

I trained for three months with the girl I would be competing against, Mackenzie. We biked around the block before work and for hours afterwards. Come race day, Mackenzie and I were full of nerves. I waited anxiously for my skier to tag me out and then I was off! And guess what? I made it! 22 miles, up hill, down hill, sideways and everything in between – I did it! Didn’t stop, didn’t look back once and I made it down in an hour. Yes, I couldn’t feel my legs afterwards, but I could definitely feel the smile on my face.

I might not make it to Stephanie Howe’s level anytime soon, but I’m surely going to try my best and mark that one off the bucket list.

Don’t let big races scare you, ladies: sometimes you just gotta go along with the ride.

-Alicia Inns

Like to Bike?

TessWood — Wed, 15 Jun 2011 19:50:15 GMT

Biking is, by far, my preferred method of transportation in the summer. The benefits seem endless to me, but some that immediately jump to mind. For starters, it gives me a little exercise, which is especially nice for those work-packed days when I might not get out for a run or to the gym. Also, rather than drive, biking is a great option for eco-friendly travel and saves me money on gas. From parties in town, the rodeo at the fairgrounds or a bonfire at a friend's house, my bike can get me there. Plus, in a small, tourist town where Main Street can get clogged with car traffic, bikes help speed up the commute, and avoid the hassle of searching for a parking spot.

To properly reap the benefits of taking your two-wheeler for a cruise around town, there are a few basic safety measures to keep in mind, fundamental items to acquire, and lessons to learn.

One of the most important (and most often overlooked) things to know is how to behave during commutes. Ultimately you want to act as if you were a car. That means signaling (with your hands) when you're going to turn, staying on the proper side of the road, stopping at stop signs, yielding to pedestrians and other basic rules of the road. Technically, you can get pulled over and ticketed for not obeying traffic laws on your bike, just like you would in an automobile.

Helmets are key for personal safety. Even if you're well adept at maneuvering your ten-speed, keep in mind that you are sharing the road with others who can potentially present all sorts of unexpected obstacles.

When biking at night, you should have lights on your bike, typically a white light in the front and a red in the back. Making yourself visible to others is for your own safety and it's also the law. Be sure to investigate what your state mandates.

Whatever type of bike you have, make sure it's in good shape. I might be rockin' the same bicycle from 7th grade, nothing special, but it still functions to get me where I want to go and I'd like to keep it that way. Whether you can fix it up yourself or take it into a professional shop, a simple tune up can help avoid painful or just pain-in-the-ass breakdowns.

Stay safe, have fun, and hop on for a ride! Even if it's been a while since you dusted off the seat and pumped those pedals it will all come back to you. It's just like...riding a bike.

-Tess Wood

Wounded Warrior Soldier Ride

JuliannePlauche — Tue, 13 Jul 2010 19:52:56 GMT

I love to run and my day is not complete until I hit the pavement and work up a good sweat. I know I need to venture out and change up my routine every once in a while, but up until recently I had no motivation or reason to do so. That was until my boss from my morning talk radio show signed me up to take part in the Wounded Warrior Soldier ride. The ride was a 40-mile uphill bike ride from the heart of Dallas to the Stockyards in downtown Fort Worth.

What better reasons to change up my work out than to take part in this wonderful charity event and give back to the soldiers who have sacrificed so much for me. As a strong supporter of the Wounded Warriors project I was more than eager to participate. The Soldier Ride is a rehabilitative sports event for the wounded warriors. Many of the wounded veterans taking part in the rides have recently returned home from over seas and are still suffering from injuries both physically and emotionally. The ride is a way for the soldiers to mainstream back into society and return to an active lifestyle.
Everything about this event sounded wonderful except for the fact that I haven’t been on a bike since I was about 12 years old. Sure, every once in a while I’d spin around the block to take in the wonderful weather and fresh air, but up until now I had never been on a long distance bike ride. Full of anxiety as to whether I could finish this 40 mile event, I was relieved when my boss called and told me I would be meeting with a bike pro who would set me up with top notch equipment and teach me how to use everything correctly. With major determination to succeed, I set out for the Richardson Bike Mart that afternoon.

When I arrived, a nice looking older man by the name of Jim greeted me at the door. From the get go Jim was a firecracker. He was funny, informative, and eased all my fears. The more I got to know him the more I was excited for the ride that was now only hours away. It wasn’t until Jim walked away for a phone call and left me in his office alone did I really realize he was someone important. Posted all around his office were pictures of him and Lance Armstrong. My new friend Jim was not only the owner of the bike shop, but was also Lance Armstrong’s old friend and coach of about 20 years. If this wasn’t motivation to do well in the race then nothing would help me out. So after an hour and a half or learning gears and getting a customized bike set for my body I was ready to go.

The morning of the bike race I pulled up the padded spandex shorts, zipped up my soldier ride bike jersey, and strapped on my helmet. I was good to go. The morning was going perfectly until I got on my bike and realized the wind was blowing 30 miles per hour in the opposite direction of the bike course. I was quickly humbled as I looked around and saw wounded soldiers biking with one leg or other handicaps. Here they were with smiles on their face wheeling away on customized bikes for the impaired. They were thrilled to be taking part in such a fun (in my opinion heroic) event. Quickly, I realized I had nothing to complain about. This is what the event was all about, overcoming obstacles, living life to the fullest and having fun. I hopped on my bike, started to pedal and made my way on this demanding journey.

The ride was tough. It challenged me in ways I never expected. There were times when I thought my legs would fall off and I wanted to pull over. The wind was pulling me side to side. But, each time this happened all I had to do was look to my right and see the soldier riding next to me and it reminded me why I was doing this. Many of these wounded men and women had been physically active throughout their lives and were determined not to lose this ability just because of the weather conditions. They woke up that morning ready get on the bike and prove to themselves - ‘I can still do this. The Soldier Ride was not about the politics, not about the war, but was simply about about the wonderful soldiers.

It was a relief when I crossed the line and finished my journey. I had pushed myself and finished in the top pack of bikers. For my first race I had done really well. However, when I look back to reflect on the race I don’t remember all the details about where I finished or how long it took me to cross the finish line. What I do remember is the look on the soldiers faces when people lined the streets to call out there names in cheers. The happiness and fulfillment on their faces was priceless as the crossed the line. These are the things that I will remember.

I may get stuck in a rut from time to time in a boring working out routine, but if I can find charities like this one and participate on a regular basis then my workouts won’t just be about the fitness, they will be about a whole lot more…working out for others. Working out is a great venue, but when you do it with someone else in mind it means much more. It’s nice to recognize the true heros – the Wounded Warriors.

-Julianne Plauche

Use Those Legs

SarinaMorales — Fri, 09 Jul 2010 22:00:17 GMT

Errands are the biggest pain to me. It means I have to run around, take time out of my busy schedule and they often leave me too tired to work out after. (Or maybe it’s out of pure laziness). The truth of the matter is, when your out and about all day trying to get things done, the last thing you want to do is go through a hard core training session.

The good thing is, I’m a walker. I love to walk for miles down Sixth Avenue, especially in the summer. I love going for a walk in the Bronx and grabbing an icy to keep me cool. Walking is my thing, and it’s usually my means for transportation when I have to get things done, and it doesn’t hurt that I’m moving my legs and keeping myself physically active. It’s better than say the bus or a car, however, there have been days when I’ve needed to spend my entire day driving around or on a bus, just to get my things done.

Then it hit me, why am I not getting my things done on my bike? It may not be the best option in the wintertime, but now that the sun is out I’ve learned that my bike is almost always better than taking a car or bus to get around. No need to find parking, no need to pay! My biking is free and I kill two birds with one stone! I’m working out, getting my errands done and it’s quicker!

For the last month I've been riding my bike to get to my moms house, go to the bank and get done random errands. It's the best thing to do. It saves the environment from nasty emissions and it’s much better than walking. Especially as a city girl, the one thing that drives me crazy is taking public transportation or even worse, your car, when you can simply stretch your legs on a nice walk.

I started to bike while I was living in London. I noticed people would just ride their bikes in packs to work every morning. Others just pack a book bag and run to work. For me, I’m not one to want to dress and shower at my job, but I do love getting all my errands done by riding my bike or on my own two feet. So my advice to you is, to. Use your days and your legs wisely!

-Sarina

Tour-De-Athens!

AshleyMacha — Sat, 19 Jun 2010 19:04:46 GMT

Every year, I eagerly – and enviously – watch spectators along the race route of Tour de France (from my TV of course). I imagine Lance Armstrong or Alberto Contador pedaling past me with indescribable speed and my voice being that pick-me-up cheer that leads them to the finish.

The Twilight Criterium is the closest thing I’ve come to it thus far. The two-day cycling festival held in Athens, Ga. features some of the world’s best cyclists racing laps around the downtown area vying for the victory. The festival celebrates its 30th anniversary this year and went down notably with some unwelcome weather setbacks.

The men’s and women’s races resulted in more crashes than usual and race withdrawals as a result of scattered rain throughout the day (you can never predict the weather in the South). The slippery streets were no friend to many of the racers and caused havoc on the women’s race, knocking out favored riders due to bike wrecks.

The elite women finishers were riders Theresa Cliff-Ryan from team Colavita-Bac, Samantha Schneider from team TIBCO and Erica Allar from team Vera Bradley Fountain.

This small glimpse into the world of cycling was incredible. Cycling is such an intense sport and I loved the sense of team camaraderie for one another! Having a team to rely on for support is a great thing to have.

And now, Tour de France, here I come (someday)!

-Ashley Macha

Coast To Coast

SarinaMorales — Tue, 08 Jun 2010 21:20:59 GMT

For a woman who recalls riding a bike as a childhood memory, Allison Burke has some training to do.

“Before last year, I don’t think I had physically touched a bike since I was a kid.” Allison says.
This year, it looks like Allison will reacquaint herself with more than childhood memories. This adventurous woman decided to sign up to bike across the country, coast to coast, this May with a non-profit organization called Bike and Build.

Bike and Build is an organization that raises money and awareness for affordable housing projects. After Allison returned from a six-month trip to Europe, she decided she wanted to take on a new challenge and ride 3,669 miles from Jacksonville, Florida to San Francisco, California. The two and a half month journey will include 50-100 miles of riding per day.

On non-riding days, each group will spend their days working on the construction of an affordable home. For Allison, who also doesn’t have a strong background in building, she’s been spending her time both riding and working with a local habitat for humanity group to learn the basics of construction.
“It’s a win, win situation. I’m helping others as well as myself.” Allison says.

Prior to her trip, which embarks May 27th, she’s been training with a mixture of weights and cardio. She says she needs to put at least 500 miles on her bike before the trip, and have one ride of 65 miles or more.

“It’s been a little rough… the training,” Allison says. “I’ve never had a bike with special pedals, never used gears…” Indeed this will be interesting.

She’s not worried however. She’s too busy raising money for her trip. Each rider raises $4,000 , which goes toward trip expenses and for riders to donate to different charitable organizations throughout their trip.

I personally think this is a great group to get involved with if you’re a student with a summer off. How awesome would it be to spend your summer vacation biking across the country and building affordable housing for those in need!

If you think you are up for a challenge like Allison, check out www.bikeandbuild.org.

-Sarina

Cruisers

KatieAlbright — Wed, 11 Nov 2009 17:45:49 GMT

The feeling I get when I'm cruising along Lake Michigan has got to be similar to the feeling a dog has when he sticks his head out the car window. The fresh air blowing in my face, taking in the beautiful scenery, the people watching, there is truly nothing better or more relaxing.

My baby blue beach cruiser has quickly changed my Chicago lifestyle. Having a bike in the city and especially in my neighborhood of Lincoln Park just makes sense; be it riding to work, going to my friends house to just pop in, or running to the farmer's market to pick up some fresh flowers and groceries. I can cover so much more turf compared to walking. Cruiser's comfort, style, and practicality have made them more popular in the past years especially in areas where public transportation in the main mode of travel.

I first fell in love with Cruisers when I spent a summer in Aspen, Colorado. It seemed that everyone in the small mountain town had the brightest, shiniest cruisers with all the bells and whistles...Ranging from a beautiful 1940s vintage cruiser to brand new $600 Cruisers, a good cruiser would stop me dead in my tracks while I admired the bicycle like a piece of Picasso's art work.

So after that summer I decided I had to have a cruiser. Although,I wanted either a rehabbed vintage cruiser or a brand new Electra cruiser, I decided for my first bike to get something more middle of the road. I decided as long as the bike worked and I could put a basket on it, it would be awesome.

So go to your local bike shop today and marvel at the cruisers and take one for a spin!

-Katie Albright

London To Paris Premiere!

MelissaEnaje — Thu, 05 Nov 2009 03:45:49 GMT

On Thursday evening, October 29, WNW hosted a film preview to those interested in the journey of ten strangers on ten fixed gear bikes, uniting to conquer 200 miles from London to Paris, to the finale of Tour de France, with one goal in mind: do not stop until the final destination.

Yet, my short summary of their unique story does not suffice for the group’s complete package. The chosen ten, dubbed CTRS, come from all walks of life from all over the planet with the common thread of their passion for city cycling.

The audience crammed into the garage sized venue to witness “London to Paris,” a film directed by Grace Ladoja, a dynamic lady who documented each sweat-gripping moment. From the countryside hills of Normandy, where the boys endured 125 miles in one day, to the numerous throwing up sessions, to the flat tires and the finish line, Ladoja captured it all.

Overcoming obstacles such as the ones CTRS faced required a strong “mind over matter” mindset. Of course, a little shoe boost wouldn’t hurt. That’s where Nike teamed up with the cyclists to redesign Nike Zoom Tiempo specifically for their venture. Originally a soccer shoe developed for the LIVESTRONG Collection, the Zoom Tiempo was enhanced with key elements to work for today’s inner city bike rider. Each cyclist had a chance to rep’ their block by designing Zoom Tiempos that were sold for their hometown and only there. We’re talking about from Los Angeles to London and Tokyo.

The film was captivating and fun as we caught a glimpse of what a typical day would have been like with the crew. Their ability to bond over their love of two wheels plus their positive energy was inspiring to say the least. That’s because they looked like freedom riders soaring the unfamiliar terrain and battling it out together, while having tons of fun.

Did they conquer the world? You’ll just have to see for yourself. But don’t take my word for it, Lance Armstrong might be able to put in a good word for CTRS after meeting them at each other’s true finish line. Victory.

-Melissa Enaje

I Came. I TRI’d. I Conquered.

AshleyKoehn — Mon, 12 Oct 2009 17:35:27 GMT

Have you ever finished a race and felt as though sparks were going to fly?!

Last year, I was a spectator at the largest triathlon in the United States, the Chicago Triathlon. I vowed to myself that I would compete in my first international distance triathlon the following year.

365 days later, it was time. Time to fly!

Sunday morning begin with a 3:30 alarm and drive downtown Chicago. After setting up my bike, helmet, biking shoes, running shoes, bib number belt and water bottles at the transition (how’d I remember all that?!), I joined my team – the Chicago Athletic Triathlon Team – for pre-race tips, encouragement and of course, banana chocolate chip muffins.

Also joining my team was the sun! It was a gorgeous day for the race! three hours later, my wave was ready to begin.

SWIM: During the .93 mile course, Monroe Harbor traded their sailboats for swim caps and broad shoulders. No need for Batman in the Windy City, we all looked like fierce superheroes in our wetsuits. My nerves created fireflies in my stomach and my wetsuit hugged my body like wonder woman. In an instant, the gun went off, and my wave of female athletes morphed into an angry school of fish! I got kicked and was taking arm strokes over swimmer’s backs. Yet, after 50 meters of sprinting, I gained some calm water. Keeping my arm strokes long, I kept a steady pace, exited the water and ran a half-mile to my first transition.

BIKE: For the next 25 miles, Lake Shore Drive shared its cabs with the Chicago Tri! When I jumped on my bike, I felt SO charged! Statistics show that exercising gives you endorphins, but this feeling was electric! I rode two big loops. Going north, the windy city stood up to its name and challenged my pedaling. Yet riding south, I felt like Lance Armstrong himself, whistling by the moving cars with complete ease. I gave myself words of affirmation, “You got it! Come on Ash!” Call me delirious, but these words were bolts of esteem, as the bike course was sparse of spectators.

RUN: The last 6.2 miles was along Chicago’s museums, football stadiums and beaches, ending in Grant Park (think inauguration.) Again, I felt lightening speed and happiness at the beginning of the run! My first mile was greeted with family and friends yelling and cheering! After that, I couldn’t stop smiling. My mood was elevated, and then it was time to pass! Even my Facebook profile explains how one of my favorite things is to pass runners on the lakefront when I train, so my last leg of the tri became a game! Picking up momentum to less than an 8-minute mile pace, I started to pass!

The home stretch was, like I said, electric! Sparks of energy were flying and the finish line was in sight! I picked up the pace, saw my friends and family once again and charged to the end! I placed 16th in my age group and 88th out of 1,300 women. I came. I TRI’d. I conquered (with the help of a little goal and sparks of energy!)

-Ashley Koehn

Get Your Dirt On!

AshleyCeaser — Thu, 06 Aug 2009 23:40:03 GMT

I had never been dirtier in my life. Every inch of me was covered by mud. I could not see my shoes or even my legs and arms. In fact, I could not touch anything without leaving a trail of mud. I had mud on my face, even in my hair and ears. And the funny thing is I paid money for the experience.

The other month, I participated in a 10K race known as Muddy Buddy. As stated in its name, you and a buddy switch off, as a team, between biking and running (one person starts off running while the other is biking). At designated transition spots, the biker drops the bike and begins running, and the runner picks up the bike and begins riding. But, in order to keep it interesting, both team members must go through obstacles such as a rope crawl, a fence (to climb over) and even a giant inflatable slide before continuing onto the next leg. Finally, before crossing the finish line, the team must crawl on their hands and knees through a huge mud pit. My buddy (or as Muddy Buddy likes to call them--partner in grime) was my youngest sister, Caitlin. We had so much fun and really bonded over the experience. The spectators and fellow participants were enthusiastic, with many racers wearing costumes with decorated helmets and bikes.

The race is open to everyone, ages 16 and up, and racers are grouped according to their combined ages and team type (male/male, female/female or co-ed). If you do not think you are much of racer, do not worry. My sister who had never run more than 2.5 miles had no problem completing the race.

The cost is $150 per team. Moreover, when registering for the race, teams have to opportunity to receive their own customizable website to help raise money to enable Challenged Athletes Foundation to help athletes with physical disabilities. By raising at least $25, the team will receive a gift bag, a meet and greet with a CAF athlete, and other rewards.

Races are taking place in 8 more cities around the country until the end of the year. Check out www.muddybuddy.comfor more details. If you do the race, remember to wear something you’re willing to get some dirt on.

-Ashley Ceaser

It's Not Just A Race

KatieOsborne — Wed, 05 Aug 2009 21:13:04 GMT

To win a race is most definitely an accomplishment, but to win a race that takes an entire years worth of events, races and points. That is an amazing victory. The Little 500 is a bike race in Bloomington, Indiana that shows determination, dedication and character. However, the great accomplishment is not just a win of a singular bike race, but a culmination of a series events that lead up to the final bike race.

Throughout the length of the school year, over 35 men’s and women’s teams form to compete in the Little 500 series. These series events include, fall cycling, missing outs, team pursuit, individual time trials and qualifications. All of these events collect points for the teams and the winning team overall gets the white jersey for the bike race. But what are these events like and why do you want the white jersey for the race?

To begin, fall cycling is a series event that combines endurance, teamwork and skills into one. The fall cycling event is probably the least watched and known around town because it is so far away from the main race time which is in the spring. Even though this aspect of the series is not seemingly as important, the riders believe this is the beginning to their season and having this event shows how well the team is working together and where improvements need to be made.

Once spring hits, the series events for the Little 500 take off! There are at least spring 4 series events that lead up to race day. Since the teams have been training all winter, the spring series events are to help the teams figure out who the top 4 riders are and who should compete in the race. Because many teams consist of 4-8 riders originally, there has to be a way to help sort. One of the most helpful of the spring series events are individual time trials. This event is exactly how it sounds. The bike race takes place on a 400 meter running track, so each corner is lined with a participant. At the sound of a gun, the riders take off and individual times are taken. This is also a team event because the participants with the top times receive points for their team in the pursuit of the white jersey for race day.

Another unique event that helps teams figure out who their riders should be, while building points leading to the final race is an event called Team Pursuit. The teams have to ride in order, eventually pass their team members, end up at the front and begin the process over again. The fastest team who completes the circuit without losing team members is awarded points towards the final total.

Overall, the Little 500 Bike Race and Series events is a challenging, but rewarding experience. The extensive training and commitment from the riders is motivational and amazing to an outsider. The level of excitement that is created by both the participants and onlookers is something that is hard to explain. And what about the infamous white jersey? That is a way to outwardly display accomplishment, preparation, motivation and teamwork, something that every team strives to achieve.

-Katie Osborne

The LIVESTRONG Challenge: San Jose

AshleyCeaser — Sat, 01 Aug 2009 19:17:47 GMT

It’s not too often I look forward to waking up at 5:30 a.m. (or even before 10 a.m. for that matter), but participating in the LIVESTRONG Challenge was different matter and totally worth it.

Recently, the Lance Armstrong Foundation’s signature event, the LIVESTRONG Challenge, visited San Jose. Unlike most athletic fundraisers, this is not a race; rather it is a ride, walk, or run. No time chip to wear or clock to watch. No competition to gauge yourself against. You do not have to be a serious athlete because there is something for everyone. You can choose between a 10, 20, 45, 70, or 100-mile bike ride and even a 5k walk/run. Since I don’t have a bike, and I love to run, I signed up for the 5k. It was so uplifting at the finish as there was a special line for survivors to cross. Each of them was given a yellow rose by the children volunteers. Particularly moving was the wall of yellow cards filled with dedications and words of inspiration. On this day alone we had more than 3,600 participants and more than $1.3 million was raised.

There were so many amazing, dedicated people involved with our local event. One group of cyclists rode all the way down from Canada to take part in the event. I was so lucky to have met Jere Carpentier, a 3-time cancer survivor who described how she is in the process of getting a bill passed in California that would allow cancer patients to receive the pill form of chemo at the same dollar rate as infused drugs. Recently, it was unanimously passed in the Senate, and will now go to the California Assembly, and then to the floor before finally going to Governor Schwarzenegger.

The Challenge will be coming to Philly on August 23rd, and Austin on October 24th and 25th. If you live in either city (or are willing to travel to them), I recommend joining the cause for a day. Even if you can’t make it, you can still help out by making a donation on Livestrong.org. Ellen Cirigliano, a mentor for the LIVESTRONG San Jose Challenge marketing recruitment (she provides support training for all the volunteers and is also a cancer survivor) also suggested that you can help by clicking on the "Get Involved" button on the website to learn more about grassroots fundraising campaigns and local LIVESTRONG armies. Even if you can afford only to give a few hours a month (in lieu of a dollar donation), it counts because, in the fight against cancer, no amount of help is too small. Game on, cancer!

-Ashley Ceaser

Make Sure To Take ID

DanaFine — Sun, 21 Jun 2009 17:35:49 GMT

The weather is getting nice and all runners and cyclists are excited to start running outside. Spring is in full bloom and every path is more beautiful than ever before. It is important that before you start your run or bike ride to take identification with you. There are many different options. You can bring your license with you or wear bracelets or anklets with your information.

A company called RoadID makes cute bracelets, anklets and shoe pouches for you to run with. On each item there is a metal plate where you can put your name, phone number and emergency contact information. You can also get some RoadID’s with an emergency button in case you injure yourself or need help. The RoadID’s come in a variety of different colors and sizes to make sure you still look cute on your run.

It is important to enjoy the outdoors while the weather is nice. However, it is more important to stay safe. Don’t think that you will be safe because you are in your neighborhood; always take steps to make it easier in emergencies. Also, you never know the policeman that saves you might be super cute and your RoadID can be a convenient way to give him your number.

-Dana Fine

Kranking It Up

AshleyCeaser — Tue, 31 Mar 2009 18:35:44 GMT

Imagine an exercise that gives you the great benefits of biking, but is low impact and focuses on upper body rotational exercise (an often neglected part of a fitness routine). Can you imagine what a great cardiovascular and strength-conditioning workout that would be? Well, such a thing exists. Called “kranking," this exercise was designed by the inventor of Spinning, Jonny G. It consists of a stationary hand cycle that utilizes an adjustable, variable-resistance mechanism connected to a floating flywheel. Basically, it is similar to a spin bike except your arms do all the peddling.

After a bit of research to find a class in my area I found that the instructors mix the kranking in with spinning classes. The instructor explained how to use the machine, and proceeded to tell me that if I could do krank for 5 minutes straight, it would be pretty impressive. Only 5 minutes? That's all? I immediately thought no problem. But boy, was I wrong. Kranking is definitely not for the faint of heart. I started off on the spinning bike for 15 minutes and then decided to switch to the krankcycle. Less than a minute later, I knew what my instructor was talking about. Immediately my heart rate jumped and I was nearly out of breath. I felt every muscle in my upper body. After couple more minutes I got back on the bike. 20 minutes later, I decided to try the krankcycle once more. Although it wasn't any easier this time around, I went for 5 minutes alternating from sitting to standing. Finally, for the last 10 minutes, I jumped back on the bike to finish out the class.

Kranking is highly cardiovascular and will definitely keep you in shape. I recommend it if you're looking to change up your cardio fitness routine or build strength and endurance. Kranking classes can be found in various gyms on the east and west coast. Check out www.krankcycle.com for more info.

-Ashley Ceaser

Mountainous Challenge

LanaDonahue — Mon, 30 Mar 2009 19:49:58 GMT

Recently, I was introduced to the world of mountain biking. Coming from a background of taking spin classes at least once a week with some of the fiercest instructors on the East Coast, I didn't think I was getting myself into much a challenge—boy was I wrong. The trail that I tackled was 8.2 miles in length, that's not counting the hills I had to pedal up and the off course mini-routes I had to take due to fallen trees and oversize puddles. My first ride on the trail was rigorous, long, exhausting and...awesome.

Awesome? Yes. No really, I might be a biking addict. To understand this, allow me to take you back a couple steps. If you ask any of my friends, I am gym fiend. I have been regularly working out at a fitness center for eight years at least five times a week. Over the years, I have tried everything at the gym: treadmills, ellipticals, weight machines, free weights, aerobics, bosu balls...if the equipment is there I have experimented with it. My trails and tribulations have allowed me to develop a go-to routine. While I do mix things up—trying a new fitness class, tackling a different abdominal exercise a co-worker may have tipped me off on or even regressing back to some of the polymeric exercises I was taught during my high school sports years—there is a pattern to my gym experiences. In mountain biking, there is no pattern.

Nature is a natural variable. Not even the trail itself remains a constant factor in the workout. The slightest storm could cause a new route to be formed. While pounding away at the treadmill, I usually get lost in my thoughts. In biking this is just not an option-you have to stay sharp, and focused on the trail because any oversights could result in injury. This really causes you to focus on your workout and the task at hand: maneuvering the bike, shifting the gears to adjust to the different terrains and taking in the beauty of the nature around you. I definitely recommend finding a trail near you—it is quite the experience!

-Lana Donahue