New SlideShare Website

Please visit the website below to view different documents, videos, and presentations by the CBC.

http://www.slideshare.net/cbcad2010

Mentoring Best Practices Presentation

Mentoring best practices pp

View more presentations from cbcad2010.

Zip Ties for winter riding.

My sister sent along this link with a story about using zip ties on your wheels for winter riding. Might be a fun project to try: http://www.treehugger.com/files/2010/12/macgyver-diy-approach-to-winter-biking-zip-ties-photos.php

Mentoring Articles and Resourses

Here is a link to a website with a few great articles focusing on mentoring practices and ways to connect with kids.

On the side panel scroll over "Publications" and click on "School Safety and Mentoring Guides".

Articles to take a look at:

1. Foundations for Successful Youth
2. Building Relationships: A Guide For New Mentors
3. Training New Mentors

Cross Country Adventure

I stumbled upon this site this morning and found it to be pretty neat. It highlights the journeys of two brothers traveling via bicycle across the United States, of course there is much more to the story, but my words are just that, words. Check it out and let me know what you think!

http://www.americarecycled.org/?p=618

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.