The Balancing Act

Bear with me as this blog post will come full circle, or at least I hope for that to be the case, by the end.

As many of us know from experience actually showing up is half the battle. Whether it be showing up to work, the gym, the dreaded trainer collecting dust in the cellar during the summer months, cleaning up the kitchen, or picking up the leaves during the fall. Whatever it be, sometimes just getting up and out the door is the part we dread the most. We have all been there and have come up with excuses: "I can get it done tomorrow", "I'm not feeling well", "It's to cold", or "I'm just too tired today". Again, whatever it be, we/I have said it.

Now, is it okay? Of course, sometimes we just need a break from everything. We need to take time to relax. However, when making excuses becomes part of your daily routine its time to analyze a bit. Why are you making excuses? Do you really have zero time to get to the things you want/need to do? It is all about the balance (this is the part where I'll start bringing everything together).

Finding a balance in your daily routine is essential. Finding time to work, play, and relax is tough to do, but once you find a balance things seem to fall into place. All of a sudden, you are sleeping better and just plain feeling better about things. I got to thinking about "the balancing act" recently after feeling a bit worn down after a few long weeks. Nothing was wrong or bothering me, I was just tired. Finally, on Sunday, after a day full of football, cheese-it's, and rest, I feel "back to normal".

So, some of you may be thinking that this sounds more like Caleb's theory on front hubs (follow this link to see what I'm talking about: http://www.youtube.com/watch?v=IBQkg9J5szw), but as volunteers, finding a balance between everything going on in your life on top of volunteering at the CBC, can be challenging. Be sure to take some time and enjoy.

Until next time....

Your riding in that???

Cold Weather Ride Leader Briefing

Five of our regular CBC kids arrived thinking they were ready for a Saturday road ride on sunny fall morning with the temperature at 34 degrees and windy. The safety issues that they presented: no socks, blue jeans, summer shorts, no gloves, no eyewear. As ride leaders we realized we needed to educate the kids about the conditions for hypothermia, clothing selection, and cold weather cycling safety. Most importantly we tell kids that taking care of themselves, takes care of the group.

How Body Heat is Lost: adapted from www.survivaltopics.com

1. Conduction - the movement of heat from a warmer object to a cooler one when they are in direct contact with one another. The rate of heat transfer between two objects of different temperatures depends upon several factors including: the temperature difference between the two objects, the total surface area where the two objects are in contact, and the efficiency of the insulation that is between the objects. Place insulation between you and the object you are touching.

2. Convection - two objects in contact that are moving relative to one another. For example, when your warm face is exposed to a blast of cold air the speed of that air matters. If the cold air is moving slowly it may not cool your face very much at all. However, if the air is traveling 60 miles per hour you may actually receive a frostbite wound in a matter of seconds. Wear a windproof outer shell.

3. Radiation - transfer of electromagnetic energy between two objects. For example exposed human skin acts as a radiator. The more total area of exposed skin, the more energy is radiated to the environment, assuming that the body is warmer than its surroundings. To minimize the amount of radiative heat you lose to your environment make sure all exposed areas of your skin are covered including the head, face, neck, and hands. Cover all exposed areas of your skin.

4. Evaporation - When water evaporates its change in state from liquid to a gas takes up a great deal of energy and lowers the temperature of the surface on which it occurs. In cold environments, evaporation can be a killer as it consumes a large amount of energy and warmth from your body and transfers it to the outside world. In addition, when the clothing you need to stay warm becomes wet it looses much of its insulative value and exposes you to the risk of hypothermia. Sty dry and avoid deep heavy breathing.

Safe Clothing adapted from Biking 101 by Toronto4Kids

Remember the saying to wear clothing that is BRIGHT, LIGHT, AND TIGHT.

Wear bright colored clothes that will help kids be visible (no dark clothes at dusk, at night, and during the low contrast light times of the year). Reflective outer shell clothing is the best and even better if it keeps the wind from penetrating. Lightweight clothes will avoid becoming overheated and dress in layers during the cold weather seasons. Make sure pant legs are not too loose-fitting [especially wind pants] or flared as they can get caught in the chain while riding. Wear shoes that grip the bike's pedals (avoid shoes with heels, or flip-flops that can all create problems while riding). Kids should never ride barefoot!

Wear full finger gloves and remember to test that you can adequately engage your brake levers and adjust your gears with gloves before you head into traffic or down hills. Consider wearing eyewear since the cold wind blowing into your eyes can cause tearing and in turn impair your vision. Gray tinted sunglasses will also help while riding into the east into the morning sunrise or the west into the setting sun.

Consider the common saying that "cotton kills." The reason why has to do with moisture management in cold and cool conditions. In fact, there is absolutely nothing wrong with wearing cotton when you can stay dry and warm. The problem results from the challenge of staying dry and warm when cycling in cold weather. Problems with cotton occur when the cotton gets wet. Cotton does not wick moisture and can become abrasive when wet. Because cotton holds so much moisture, it can hold that moisture against your body and sap body heat from you. Wear wool or synthetic fabrics. Adapted from www.fiends.backcountry.net

Wear a cycling cap or balaclava under your cycling helmet. Remember to make sure your helmet sill fits properly. Review the helmet fitting guidelines - eyes, earns, mouth. Some kids place their hoodie hoods under their helmets which impedes there peripheral vision and forces their bike helmet to sit too high on their heads.

Hydration

Remember to stay hydrated which cyclists often forget during the cold seasons. Use an insulated water bottle or remember to blow the water in a hydration tube back into the bag so water doesn't freeze in the nipple or tube.

Stretch

It takes time for the body to be warmed up so on colder days set aside extra time for a dynamic stretch to get the blood pumping. Although it may seem like a waste of time, you will notice the effects the following day. It could be as simple as a walking lunge, butt kickers, knees to chest, or elbow to opposite knee. All of which will stretch the major muscle groups used while cycling, get your heart rate up, and pump blood to key areas of your body.

Left to Right, Clean, Grease, Right to Left

If you can follow the title than you have successfully disassembled, cleaned, inspected for broken parts, greased, and reassembled any of the rotational systems on a bicycle. It is all to often that we will hear a kid in the shop ask where his lock nut disappeared to or where her axle went and our response to them is normally, "If it wasn't on a rag than it was recycled." Now I understand that this may seem a little harsh, but to think about it makes one realize that it is teaching them the correct, more organized, and easier way of taking something apart and then putting it back together.

We try to teach each participant to, when they are disassembling a component on their bike, place all of their parts on a rag from left to right just like reading a book. For example:


What we don't like to see is a jumbled mess or parts spread out all over the shop, for example:

Although the above picture does have all of its parts on a rag, they are not organized and for a participant who may not know which part goes first, it may get confusing when reassembling the system.

The moral of the story is to keep things organized whether it be at the shop, at home, or at school. Keeping things on a rag from left to right is just our way of teaching that!

Seat Posts

I saw this question and answer on what is the right seat post to install on a frame and thought it made sense. From Classicrendezvous@bikelist.org

"How does one determine the proper size seat post for a frame that comes without one. I've measured the inside of the seat tube with no tension on the binder. I understand that the post has to be smaller in diameter than that measurement but how much smaller?

They should be very close. Go with the next size down from what you measure. i.e. if the post measures as 27.32, go with a 27.2. Keep in mind that the very top of the seat tube often gets crimped in a bit, and will actually measure smaller than if you could measure the tube an inch lower, so it can be a bit tricky.
"Beer can works great for a shim."

Sticking to the Game Plan

The CBC staff has recently been discussing ways in which we can help kids follow trough with personal goals and helping them realize how it feels to accomplish something that they thought might be too much or too hard. During the summer, we had many folks set goals for themselves including:

1. Complete the Trek Across Maine
2. Make it to the 500 Mile Club
3. Complete a bike to ride to and from work, school, or friends houses
4. Sleep over night at a friend’s house
5. Finish a ride longer than 5 miles

these are only a few. The thing to remember here is that it is easy to set goals, but much harder to follow through with. Coming up with ways to keep kids focused and determined is essential when helping them reach a certain goal. Some ideas:

1. Have them write things down. Write out goals as well as ways to stay motivated. Write down what your going to do when you achieve a goal-- celebrate with friends, have an ice cream, take a nap...
2. Revisit these ideas a few times per month. See where they are at with everything.
3. Set small goals to achieve something bigger. For example, finishing a bike in one day might be unrealistic, but getting the brakes to work is reasonable.
4. Set realistic goals.
5. Most importantly, be supportive through the good and the bad.

I got to thinking about goal setting and following through with plans recently when a participant at the CBC, who had set a goal for himself, wanted to, for lack of a better word, quit. His initial goal was to build a bike and instead of paying the $5 he would do chores around the shop to help pay off his bike.

The day he completed his bike, he had not yet completed his end of the deal, but instead brought in the $5 to pay for the bike. At first, I thought it to be okay, but after I really thought about it, I sat him down and explained to him what I was thinking. Of course, the tears started rolling and the participant thought he would never come back. After a while, we came up with a plan to stick to the original goal. He showed up the next day, worked off his bike, and rode it home that night.

Not only did he build a bike, not only did he work it off, he achieved a goal and
it is experiences like these that we look forward to as volunteers and staff.

Colder Weather, Freezing Water

As we change seasons and shift to cooler fall weather, here are a few things to keep in mind:

1. It may not be cold at the start of a ride, but remember, when you are on your bike you are traveling a lot faster and you must factor in wind. Be sure to layer up, you can always take layers off.

2. It is getting darker sooner. Be sure to plan your ride around sunset. You, as well as the road you are riding on, is less visible in the dark. Follow this link to view sunrise and sunset times for the month of September (http://www.sunrisesunset.com/calendar.asp).

3. Keep an eye on your tire pressure. As the temperature cools down, you may lose a bit of pressure in your tires. It does not necessarily mean you have a flat or a slow leak—remember heat causes air to expand and the opposite occurs in cooler weather.

4. Give your bike a once over. Check the bikes rotational systems. Although we did not have much rain this year, there is still a chance that you have some water mixing around in there.

5. Continue to stay hydrated! You may not feel or look dehydrated, but do not leave anything up to chance. Remember; eat before your hungry, sleep before your tired, and DRINK BEFORE YOUR THIRSTY.

6. And last, but certainly not least, continue to have fun! Enjoy the different, colors, smells, and changes of fall! Follow this link to view the CBC's fall schedule (http://communitybike.net/Schedule%20Fall%202010.pdf). Hope to see or hear from you all soon!

On a more serious note, we have noticed a few participants and adults replacing their plastic water bottles with the solid aluminum water bottles. The problem with this is that water bottle cages are not designed to hold these longer more narrow water bottles. If the water bottle were to fall out it could cause serious injury. Unfortunately, a friend and supporter of the CBC has been dealing with a lower back injury for two years because of this.

If you must carry an aluminum water bottle, carry it in your back pack or in your ride bag as this is a much safer place for it. Or stick to the old fashioned plastic water bottle and if your worried about it not being as cool, come over to the CBC and decorate it yourself. An uncool water bottle is a lot cooler than not riding!

Engaging Youth in Our Programming

At yesterday's staff meeting, we continued our discussion within the guidelines of the Youth Program Quality Assessment (YPQA) and reflected on how we might better engage the youth we serve. The YPQA divides "engagement" into three categories:

1. Youth have opportunities to set goals and make plans
2. Youth have opportunities to make choices based on their interests
3. Youth have opportunities to reflect

Here are some notes from our discussion:

1. The staff agreed that we do a good job of giving our participants opportunities to make goals in the time they spend at the shop -- fixing a bike, helping someone else, doing homework, or creating Bike Part Art, just to name a few. When a kid picks out a bicycle they'd like to work on, we do an initial inspection to determine whether the project is appropriate for the skills and amount of patience they have. If it's in rough shape, they often decide to pick out an easier bike to fix. We agreed that we could always do a better job to help kids follow through with their plans, and it is important to appreciate their enthusiasm and support it with out own interest and guidance. How else might we help youth set goals and make plans? What other activities might work to incorporate into our programming? (remember, we aren't restricted to bike-related activities...)

2. We give our participants a regular opportunities to make choices based on their interests, whether it be to make music, dance, make videos and art, or repair bicycles (and the list continues...). Although bike repair is our central activity, we work hard to encourage participants to pursue their interests or passions, whatever they may be. On some Fridays, we often have an informal talent show to showcase our participants' unique skills, and often our volunteers become introduced to a participant through a shared interest. How might we better give our participants opportunities to make choices based on their interests?

3. We agreed that kids don't often get the chance to reflect during the time they spend at the CBC, with the exception of during informal conversations with staff or volunteers. Our drop-in program is often a bit hectic (with many people and projects going on at once), so it often isn't an ideal atmosphere for reflection and contemplation. We have experimented with different ways to gather participant input and to prompt reflection, but it has been a continuous challenge. How might we create and maintain opportunities for youth to reflect?

Feel free to leave a comment to join the discussion -- your thoughts will help the CBC to continuously improve, and to provide an even better place for helping youth to grow!