The Dope

Bike Transportation Funds Going Down The Drain

Jennifer — Sun, 25 Jul 2010 15:16:09 +0000

This information was posted on the VAcycling google group. It is so important for everyone who rides on two wheels!

The Governor would like to flush bike/pedestrian transportation funds down the toilet. Literally.

Transportation Enhancement funds are a small pot of money dedicated primarily to advancing transportation alternatives (provided from USDOT/FHWA). Last year VDOT took a great step by reducing the eligible categories for funding and aiming the funds primarily at projects that a) provide true transportation alternatives, and b) place an emphasis on improving bike and pedestrian transportation. The intent is to truly start aiming the money at projects that aren’t just a recreational path from nowhere to nowhere.

That includes sidewalks, bike lanes, shared-use paths, traffic calming and streetscape projects. These are some of the only funds that many smaller localities (and some big ones) actually allocate to bike/ped improvements. The requests for the funds always vastly outstrip what is available, as a result a lot of projects take a long time to come to fruition.

Now Gov. McDonnell wants to use those funds to pay for reopening the rest stops. So in order to maintain a pointless campaign pledge he wants to use some of the minimal funds that are aimed at improving bike/ped conditions. It is partly being spun as enhancing tourism. Ironically, Rep. Cantor wants to completely eliminate TE funds nationally, but here in VA we are looking to pay for our toilets with them. So bike/ped money is literally facing the prospect of being flushed down the toilet.

TE money is distributed by a competitive grant application, but the Commonwealth Transportation Board has a lot of say over what gets funded. I suggest contacting your CTB member and any other elected official, especially local ones, to oppose this (if you are so inclined). CTB members are listed here: http://www.ctb.virginia.gov/members.asp

Here is a link to the Governor’s web page announcing this. See bullet #3.

http://www.governor.virginia.gov/news/viewRelease.cfm?id=226

Hands On Wellness Is In The House!

Jennifer — Fri, 09 Jul 2010 18:55:24 +0000

As athletes, we understand the importance of massage therapy. That’s why we were so happy to meet up with Sara Rennie Heretick. Sara, native Richmonder, is nationally certified in therapeutic massage and clinical sports therapy. After over 15 years in the healthcare industry, Sara made the decision to leave the medical field and learn non-invasive techniques for injury rehab, pain management and therapeutic massage. She attended the American Institute of Massage in Richmond, VA for her basic therapeutic massage training and then received further training in the areas of sports performance and injury rehab. She discovered a passion for helping physically active individuals get back to their sport of choice. Whether side-lined due to injury or other reasons, Sara assists the athlete at all levels (elite athlete to the recreational enthusiast) to get back on the field, on the court, in the saddle or on the course since 2005. Sessions (30, 60, 90 or 120 min) are offered and incorporate a wide variety of techniques. Sessions may be problem focused, particularly in the case of injury rehab or for specific performance improvement goals or generalized overall therapy for maintaining an achieved base line.

Sara has proudly supported and provided sports massage therapy for the North American Open Professional Squash Tournament for four consecutive years (2007-2010); Richmond Pro Cycling 2010 season; Race Across America solo riders in 2009-2010; Badwater 135 Ultramarathon runners 2009-2010 and USA UltraTri Triple IRON 2008-2010.

Sara is offering services within the 3Sports River Road location. Morning, afternoon and evening appointments are available after 8/2/2010. Sara will be out of the office from 7/14/2010 through 8/2/2010 while she provides crew support and sports massage therapy for ultrarunner, Bill Bradley, in his attempt at a Double Badwater Ultramarathon with Mt. Whitney. More information as well as online scheduling is available on Sara’s website, www.handsonwellnessmt.com . Please feel free to contact Sara with questions at 804.241.8425 or email, www.sara@handsonwellnessmt.com.

How are you celebrating July 4th?

3Sports — Fri, 02 Jul 2010 17:25:26 +0000

The 4th is always a fun holiday in Richmond. There are so many options….with kids, without kids. We were doing some prep work for our 3Sports gang and thought we’d share what we found.

* Diamond with the Flying Squirrels We are thrilled to see the Diamond’s fireworks extravaganza is back in full effect this year! We sorely missed the show last year and are stoked that the Diamond and the Flying Squirrels are offering three days of fireworks. Beginning Thursday, July 1st and continuing Saturday and Sunday. Get your tickets now, this is sure to sell out quickly!
* Genworth Financial Celebrate Freedom Concert & Fireworks Kick the weekend off right and head to the Genworth Financial building on W. Broad St. where you and your family will enjoy live music performed by the United States Air Force Heritage of American Band. This event is entirely FREE and includes lots of great activities for kids. After the family fun, listen to music and watch as the amazing fireworks show lights up the sky!
* Brandermill Parade & Fireworks Spend Saturday, July 3rd in one of Richmond’s most enthusiastic neighborhood’s while you enjoy an exciting Fourth of July Parade. The theme, “Batter Up Brandermill” is a tribute to baseball and will feature Grand Marshal Nutzy, the Flying Squirrels’ Mascot. The parade begins at Swift Creek Middle School and ends at Sunday Park. As the parade stops the festivities begin with a watermelon-eating contest, face painting, and balloon sculptures, not to mention all-you-can-eat popcorn!
* Parham Road Independence Day Parade & Festival It may be more convenient for some of us on Saturday to check out the Parham Rd. Independence Day Parade and Festival. Beginning at 10am at Trinity Lutheran Church, this parade will primarily feature people in uniform that you will surely want to tip your hat to as we celebrate our nation’s independence. The festival afterwards will include inflatable games, a dunk tank, great food and live music!
* Independence Day Celebration & Fireworks at Dogwood Dell On Sunday, the 4th, enjoy the beautiful natural setting at Dogwood Dell as you groove to music by local favorite R&B group Bak N Da Day. The music transitions to a carillon concert and closes with patriotic tunes from the Richmond Concert Band. The fireworks will start around seven.
* Old-Fashioned Fourth of July Celebration & Sky-Diving Shows If you have your heart set on celebrating Fourth of July the way you did in your childhood, check out the Old-Fashioned 4th of July Celebration and Sky-Diving Show in Crump Park, Glen Allen. Music, face painting, pony rides and a petting zoo will surely please your inner-child! Watch with excitement as Uncle Sam performs two skydiving shows!

Stay safe and enjoy the weekend whatever you decide to do!

Happy 4th,

The 3Sports Gang

Tips for Transition

3Sports — Thu, 17 Jun 2010 20:45:27 +0000

Ever found yourself launching into your run with your bike helmet still on? Or wondering why you see water spots through your goggles as you pedal furiously? Perhaps you may want to spend a little more time perfecting your transitions between portions of the triathlon. With experience, you are sure to discover that a practiced transition routine can shave valuable minutes off your race time and keep you a bit saner throughout the race. Here are some tips we feel will help you discover the best way to make an easy transition between your swims, runs, and rides:

Make Every Second Count

The beauty of the triathlon is that less is more and winners understand emphasis should be placed on one’s abilities and how well you manage your time and equipment. Always ask yourself, what can I do on the move? For example, we suggest you master the quick sprint from the water to your bike while slipping off your wetsuit. Some riders even keep their shoes attached to their pedals!

Choose the Right Equipment

Wearing a one-piece racing suit may help those of us that always seem to struggle with the wardrobe change between the swim and the ride portion of the race. Saving time could be as simple as slipping your socks on before fully drying your feet. What about those tricky laces slowing you down? Invest in some shoes with zip tie laces; it’s an inexpensive tool that we guarantee will save you some time. Loop your shades around your handlebars so you can put them on after you take off on your bike. Same goes for food and liquids. They should be attached to your bike already so fuel up while you’re on the go!

Always Be Prepared!

We like to think that triathletes are naturally a group of people that understand the importance of preparation considering the devotion and commitment we must give to our sport to be successful. However, we all have days in which everything seems out of place. It’s important triathletes allow adequate time to make sure equipment is in a familiar place with each article in a sensible place. It’s easy to get flustered when you’re hurrying so this step is crucial. You don’t want to find yourself frantically looking for something when you could be on the trail, so be sure you know where your gear is and be familiar with the track. Take advantage of test-runs!

We hope this helps and remember like all other aspects of training: practice, practice, practice! The next time you see a fellow racer with their helmet on backwards, please share the knowledge. Don’t forget to visit us for Tuesdays with 3Sports! We will be getting in some good runs every Tuesday at 6:15pm. Check out our Events on Facebook for more details.

Happy Trails!

What to eat as a Triathlete?

3Sports — Fri, 11 Jun 2010 12:22:49 +0000

As a triathlete, you are well aware of how intense the training can be. Some athletes spend 10-20 hours a week dedicating themselves to maintaining their physique. Cardio, core, and strength training only part of the routine, diet and nutrition are just as important to keep in mind when conditioning your body for the endurance required to be a triathlete. Making sure that your body gets the extra 3,000-5,000 calories daily can represent a challenge to some triathletes.

Between work, training, sleep, and social commitments; finding the time to eat poses a problem in itself for many. Making the time to fuel your body is important and selecting the right fuel is even more important for a triathlete. Abandon the old school-of-thought that triathletes need to engulf tons of calories…it’s not quantity of calories, instead focus on the quality of calories you consume.

Filling up on bulky carbohydrates and copious amounts of fiber may prevent you from reaching the full calorie intake your body needs. The balance of filling up your day with the right amount of fluids and food is a conscious effort. As a triathlete, you probably know that careful planning is how to achieve most things in life. This rule applies to your diet, too. Plan what you would like to have on-hand in your fridge, pantry or even your car. It’s easy to get into the habit of restocking those key foods every week once you’ve established a plan. Eating 6-8 times a day establishes a grazing pattern and is easier on your digestive system. We recommend this style of food intake and have a few suggestions of foods to grab the next time you hit the grocery store.

Quality Choices:

-Natural juices like apple juice, cranberry juice, and grape juice

-Fruits like apricots, bananas, raisins, and dates; they tend to have more calories than watery fresh fruits and can be added to cereals and yogurt!

-Choose dense, hearty breads with thick slices, for extra calories add avocado

-When it comes to veggies, remember carrots and peas contain more calories than broccoli and green beans.

-Add tuna and raw veggies to your salads, and don’t forget to munch on some bread with your salad!

Every triathlete is unique and requires their own specific nutrition regiment. Finding the right mix between protein, carbs, fat and fluids is essential to make up your daily caloric intake. If you need some more insight into achieving the best type of diet, stop by the shop and we’ll dish out some advice for you!

Do you Love the Tavern Triathlon?

3Sports — Thu, 03 Jun 2010 20:19:51 +0000

We know it’s a few weeks away but we can hardly wait for the I Love The Tavern Triathlon! We love this race because of the laid-back atmosphere among competitors; we believe it is actually a party masquerading as a triathlon! Located at the naturally beautiful Robious Landing Park in Midlothian, VA this race is suitable for many different levels of competitors.

Beginning at 7AM, the race starts off with a 500meter swim in the James River. Knowing the James, the current will be unpredictable, but it will be warm! We expect the water temperature to be around 78-84 degrees, so leave the wetsuits at home! After the swim, competitors will endure an 18.8 mile bike ride along the rural roads heading toward Powhatan County. As you travel west, you’ll experience a couple hills but the ride back towards Robious Landing Park should be a breeze! Finally, it’s time to hit the trails! The 5k run is mostly flat but the route will keep you guessing with lots of turns, don’t worry though, there will be plenty of volunteers to steer you in the right direction and two stations offering thirst-quenching beverages.

Once the race is over, the party begins! With delicious BBQ from Richmond’s friendliest, yummiest restaurant, the Tavern; you can wind-down in the shade as awards are being handed out for the triathlon. Don’t forget to bring a blanket to lounge on and we are encouraging people to donate their blankets after the day’s festivities as there will be a collection for charity on site.

The I LOVE The Tavern Triathlon benefits the Comfort Zone Camp. This camp offers children a fun and safe place to grieve after the loss of a loved one in a comforting and healing environment.

We know that you will love this triathlon, whether you chose to swim, bike, and run alongside us, or if you simply hang for the post-race party. Hope to see you there! Happy trails!

Another reason to buy local & eat healthy…

3Sports — Fri, 21 May 2010 15:03:45 +0000

For the first time, a new study links Attention Deficit Hyperactivity Disorder (ADHD) to pesticides found on the most common fruits and vegetables.

More than 4 million American children suffer from ADHD. It has been blamed on everything from watching too much television to simply being over-diagnosed.

The new study, published Monday in the Journal of the American Academy of Pediatrics, points to a pesticide called organophosphate, which is commonly used on produce. Researchers found this one type of pesticide may be contributing to ADHD.

Nutritionists suggest washing fruit and vegetables in distilled vinegar — about half a teaspoon to one cup of water. Alternatively, you can use a brush to scrub produce before eating.

What foods typically carry the most pesticide residue?

frozen blueberries
strawberries
celery
green beans
peaches
broccoli

Researchers say your best bet for avoiding pesticides is to purchase organic local produce. An Emory University study found children given organic produce had nearly undetectable levels of pesticides. To be certified “organic,” food in the U.S. must be 95 % natural.

We’re fortunate to live in a region that offers tons of great Farmers’ Markets where residents make lasting relationships with local farmers from around the Commonwealth. Richmond is actually home to one of America’s oldest public markets, The 17th Street Farmers’ Market began in 1779.

For that special Farmers’ Market blend of coffee or tea, the crusty breads, the homemade goat cheeses, the aromatic and culinary herbs or the colorful displays of fresh local fruits and vegetables, the Farmers’ Market is the place to be. It’s also your best bet for avoiding pesticides and maintaining a healthy diet.

Power Sprint Triathlon

3Sports — Thu, 13 May 2010 14:03:53 +0000

3Sports is super stoked to be sponsoring the Power Sprint Triathlon on May 23^rd and it appears we’re not the only ones! Over 500 participants have signed up to take part in the triathlon, which will begin at the Shady Grove YMCA located in Glen Allen at 7:00 AM.

This race is perfect for competitors of all levels. Whether you are a beginner or need a warm-up before triathlon season gets into full gear, this race will certainly be an incredible experience. The race consists of a 300meter swim in the indoor pool at the YMCA; then transitions to a 20k bike ride on the rolling terrain of three different counties! The final phase of the triathlon will be the 5k run back to Richmond.

This event is presented by GroundForce IT, and benefits TechReach of Central VA. TechReach helps develop computer literacy skills in the underprivileged as well as protecting the environment by refurbishing computers that otherwise would have ended up in a landfill.

With the Power Sprint Triathlon only a week away, we hope that all you racers are taking the necessary steps to make sure you are at your best at the start-line. Over the next week, we stress how important it is not over-extend yourself physically leading up to the big day. Most likely you have been training for the triathlon and the week before we suggest that you let your body rest a bit and take this time to look over all your gear. We hope that as you discover your threads are a bit too worn from last season or your bike needs a tune-up that you will keep us in mind. We would love to have you come in and check out our new location on River Road. Any excuse to talk up triathlon strategy with a fellow racer, we’re game!

Bicycle Dreams

3Sports — Wed, 28 Apr 2010 22:32:22 +0000

Bicycle Dreams is an amazing film for many reasons. The film encompasses the details of the Race Across America, an epic, 3000-mile bicycle race from the west coast to the east . The Race Across America was first held in 1982. It is considered the most challenging sporting event in the world. Top riders finish in under 10 days, riding over 300 miles per day and sleeping only a few hours each night.

The production captured footage from 18 cameras embedded in riders’ support van providing the end viewer with a very real sense of the drama endured by the riders.

Richmonders have a unique opportunity to catch the award winning documentary at the Byrd Theatre in a special screening on May 5th.

This screening is made possible by a generous donation by The Cox Dunbar Group at Morgan Stanley Smith Barney, all proceeds benefit Richmond Pro Cycling outreach missions with the Boys and Girls Club of Richmond.

Tickets available online here.

For a trailer of the film, check it out here.

Cervelo eRide this Tuesday, April 20th

3Sports — Sun, 18 Apr 2010 19:55:24 +0000

What is éRide?

éRide is Cervélo’s nationwide test ride program. We travel with a Cervélo demo fleet to selected dealers throughout the United States and Canada from April through September 2010.

éRide will be hitting the Richmond region and stopping by our new location on Tuesday, April 20th. Please come join the fun and take a test ride on some killer bikes! Our new location: 6241 River Road

The éRide truck is carrying a strong fleet in 2010 with a full size run each of: R3-SL, S3, RS, and P3 models. All bikes are equipped with SRAM Red components, ZIPP wheels, and TestTeam equipment partner products. Cervélo eRide is a great opportunity to ride the same bikes as Cervélo TestTeam and the ride of your life.

How to participate

Register for a test ride:

Find a location below that is convenient for you and hit “register” for this event.

Why register?

Registering online will let us know to expect you at the event, and generates the required waiver. Please note that completing the registration will not guarantee that the particular Cervélo bike model will be available exactly when you arrive as all rides are on a first-come-first-serve basis.

Can I test more than one bike?

Of course! You can decide what to test ride by what is available when you arrive, and try all the demo models if you wish.

What should I bring?

Your completed waiver, an ID, and a credit card are required to test ride. You should also bring your helmet, shoes, and pedals. We will have a limited number of helmets, shoes, and pedals if you do not own any, or forget them.

Is there any cost to test ride?

No, the demo ride is free. However, we do hold on to your ID and credit card as our insurance you will return the bike. All riders must sign a waiver granting Cervélo SA the right to charge their credit card for any damage incurred during their participation in éRide.