Bike Park™ News
BikePark is again privileged to assist in promoting the Hanover Ride for Home. We have TEN (yes 10) tickets to raffle off on 30/09/11. Entry is FREE and open to all BikePark friends and family. Get in to win a chance to ride with cycling greats: Simon Gerrans (SKY) and Alex Morgan (World record holder of UCI Junior Track World Championships).
This is a unique and exciting cycling event. You will help support Hanover to Break the Cycle of Homelessness. This traffic-free experience gives cyclists an incredible opportunity to ride non-stop on the EastLink motorway from Ringwood to Frankston and back, including both tunnels. Three separate distances safely cater for both skilled cyclists and those looking for a rare experience to share with family and friends. Please help Hanover raise $300,000 to support Victorians experiencing homelessness – especially families with children.
You have numerous ways to get one or more entries into the Ride with a Mate raffle.
If you are already a BikePark Member, you will get one (1) entry to BikePark Ride with a Mate raffle when you:
- Upgrade your Casual Commuter membership by purchasing a 10-Day Flexible Pass
- Renew your Regular Rider membership for September 2011
- Introduce one or more friends to the BikePark FREE User Trial. Every introduction receives an entry
- Register to one of the Ride For Home event rides on 13 November
If you hold the winning ticket, you must show proof of registration to one Ride for Home event on 13 November to claim your FREE registration.
Each entrant is limited to win one FREE “Ride with Gerro” Registration.
BikePark will determine any dispute in a fair and equitable manner as is reasonably possible. No further challenge or dispute will be accepted.
BikePark’s video hits the YouTube airwaves. Its about Security, Convenience and Community. BikePark is established by cyclists for cyclists. We understand what riders want from a modern end-of-trip facility. Let us show you through the eyes of our members –
So winter is upon us (well and truly with the weather this week!) and that can only mean one thing for most of the weekends coming up. Dog sledding! Yep, that’s right.
“What the heck?” I hear you cry. “But we don’t have enough snow!” Yes, that is a pretty fair call. But in all states of Australia there are organisations that hold ‘social sledding’ for dogs of all shapes and sizes, and the majority of the time this is dry track sledding.
Each year, come late April, for the past 5 years I have been taking my two Siberian Huskies out on dirt trails around Victoria for one of the ultimate companion sports. All dogs are born to run, some more than others.
Take mine as an example – Takoda is a 6 year old boy who likes going out for a Sunday stroll…. until he sees a kangaroo and then BANG! You better be holding on when he hits his top speed of about 40km/h. But he’ll ease up again, probably take a dump on the side of the trail, and then be happy to walk across the finish line. Whereas Lynx, a 5 year old girl, always aims to please. She loves running and very rarely wants to stop.
Okay, so I’m never going to make it to the Iditarod, but having been fortunate enough to compete at elite level in a number of different sports throughout my life so far, there are a number of elements of Social Sledding that really make it worthwhile.
First of all, it is a true companion event. There are 3 general classes per event – 1dog, 2dog and 4plus (yes there are many 6 and 8 dog teams that come out to play). The fewer dogs you run with, the harder you work. The 1 and 2 dog classes use a big scooter – usually a converted mountain bike – and run trails between 2 and 4km per heat. The bigger teams use what is called a ‘rig’ – sort of looks like a chariot – and run between 4 and 7km per heat.
The second great thing is each event is run over 2 heats, Saturday evening and Sunday morning – reason being regulations state the temperature must be 15 degrees or less in order to run (and if it’s not below 15, then we don’t run – it’s all about looking after the furry ones). So it is a great camping getaway weekend, with a lot of banter around a campfire at night. Especially tales of not quite so perfect racing…
Races themselves are rally style – everyone starts with a small time gap between the team in front. The Saturday heat start order being from a random draw, the Sunday heat being in time order – fastest out first. So it can be pretty exciting when 6 or 7 teams are starting the second heat with only a handful of seconds between them – but we never play for sheep stations, more campfire bragging rights.
Third, and probably most important for me, is that all this is run by people who love what they are doing. It is a self officiated sport – I assist by timing and marshaling the events I’m not competing in, and pretty much everyone helps out getting teams to the start line. The number of dogs far outweighs the number of people; so many hands are needed when the big teams go out.
Its one big family, and that is great for our family too – my 3 year old daughter Charlotte also gets to race, in the Pee Wee class, where they learn the basics of caring for the dog first and enjoying the racing second (although she is always telling them to go faster!)
So the point of all this dry sledding? Well, each season culminates with the ‘Altitude 5000 Sleddog Challenge’ – a 2-day event at Dinner Plain held in August. Mushers from all over the world attend this event with New Zealand, South Africa, Canada, USA and some European countries represented. Falls Creek is also now running a late July race, which ran for the first time last year under lights through the village and was an awesome spectacle.
Don’t worry, the fur champions never get missed either – they get their rewards for their efforts too. Spectators and new mushers are always welcome.
If like Jennifer Hawkins and the Great Outdoors team, or Andrew Gaze and the Goodlife crew, you might be interested in dog sledding, check out these links.
Jillian, winner of 2009 & 2010 Royal Melbourne Show Presentation Chocolates category will offer sampling packs of artisan chocolates to accompany fortified wines from Northern Victoria. J’aime Chocolat will offer these chocolates for tasting:
- Pecan Coffee enrobed in luxury dark chocolate
- Hazelnut Carnival in creamy milk chocolate
- Vanilla in decadent white chocolate
- Almond Roubaix paved in sinful white chocolate
- Orange Grand Marnier in decadent dark chocolate
- Macadamia Brittle wrapped in milk chocolate
Cloudwine of South Melbourne offers some luscious stickies and fortifieds:
- Kelliermister Sable Chocolate Port
A beautiful, natural wine liqueur. The base is Ruby Port into which has been steeped dark chocolate, cinnamon, clove spices in three-year old brandy spirit. A soft, smooth wine to accompany your coffee or to add pleasure to moments of relaxation.
- Buller’s Muscat
The medium amber-colored non-vintage Fine Muscat offers terrific aromas of brown sugar, molasses, and maple syrup, great persistence on the palate and a tremendous finish.
- Buller’s Tokay
Aromatic with toffee and malt aromas. Smooth textured with toffee and caramel sweetness balanced by a touch of rancio with complex hints of nuttiness.
- Chateau du Pavillon Sainte Croix du Mont 2005
An excellent Croix du Mont produced from 85% Semillon and 15% Sauvignon. Brilliant golden colour with very pale gold hue. Lifted aromas of peach, apricot and honey. The palate is quite luscious with flavours of honeyed apricot are followed by some ripe peach and a touch of spice.
RSVP to 9629-3480 or firstname.lastname@example.org
Hurry to receive your invitations to
The Chocolates and Fortified Wine Tasting, Tuesday, 13 SEPTEMBER 2011.
If you wish to maintain extended exercise duration, you need to exercise aerobically to reduce fatigue and lactic acid accumulation. When you engage in exercise, of low to moderate intensity, your body burns more fat because sugar and fat (glucose and free fatty acids) are the primary fuels of an aerobic metabolism.
By exercising aerobically, you maintain glycogen reserves by utilizing the sugar and fat in your blood stream. To extend your capacity to cycle for longer duration and distance, it is more advantageous to spin at a higher cadence (easy gearing) than to grind on a more difficult gear ratio. The more efficient cadence appears to be around 100 RPM.
Why? Lance Armstrong’s victories in the Tour d’ France had caused a lot of interest in this question, as we saw a dramatic difference in pedaling styles between Tour contenders such as Jan Ullrich, with his lower cadence, bigger gear style, and Armstrong, with his higher cadence, low gear form. Armstrong’s style appeared to be more effective with his mountain stage wins. Many scientists and coaches looked further into why this higher cadence style may be more efficient.
It seems that pedaling a higher cadences, (80+ rpm), is more efficient than slower cadences. One way to measure efficiency is by measuring oxygen consumption rates. This measures the metabolic “cost” of the exercise. In order to determine the cost of slower vs. faster cadences one study compared oxygen consumption rates, heart rates, breathing rates, power production and even blood lactate production of pedaling at 50 rpm vs. 100 rpm. In order to make the comparison, the athlete’s speeds were kept constant across the two cadences.
The result was that all of these indicators were very similar between the two cadences for the thirty minute test. One significant difference however, was the greater glycogen depletion in the slower 50 rpm condition. Looking closer, the researchers saw that only the fast twitch muscle fibres used more glycogen when pedaling at 50 rpm than they did when pedaling at 100 rpm. The slow twitch muscle fibres lost comparable amounts of glycogen in both the 50 rpm and 100 rpm conditions.
The slower cadence resulted in fewer, but more forceful contractions required to maintain the constant speed. It may sound counter-intuitive, but the higher force requirements of the slower cadence results in the recruitment of more fast twitch muscle fibres, since these fibres are capable of producing more force than slow twitch fibres. The drawback is that fast twitch fibres consume more glycogen, and fatigue more quickly than slow twitch fibres. As result, over the course of a workout, fast twitch fibres will get depleted and will fatigue. More fast twitch fibres will need to be recruited as the duration increase, which results in an increase of the total number of muscle fibres activated.
In addition, research has found that the faster cadence results in greater fat oxidation. Basically since slow twitch fibres are more efficient fat burners than fast twitch fibres, higher cadences that resulted in greater slow twitch recruitment used less glycogen, which is very important in endurance exercise performance. Over the course of a longer duration, the higher oxygen costs, and faster glycogen depletion seen in slower cadences results in reduced efficiency as compared to fast cadences.
Of course few cyclists would ever pedal as slowly as 50 rpm, but there are still efficiency differences, although smaller, between cadences in the 70s and lower 80s as compared to high 80s and 90 rpm plus. Slow twitch fibres can easily handle cadences of 100 rpm, but there is another factor to consider. When many cyclists do “spin ups”, or accelerations to a higher cadence, they find that they bounce on the saddle, and their pedaling form suffers. This is caused by a lack of neuro-muscular co-ordination at high cadences, which in turn negatively affects efficiency. The good news is that co-ordination is trainable, and with practice, pedaling at high cadences can be improved.
So the question remains: what is the best cadence? Examining high performance cyclists and triathletes seems to confirm that cadences of 85-95 rpm are optimal for most athletes, and for most terrain. With proper training at these cadences (at all intensities), the higher cadences will be more economical and thus will result in faster times on the bike. And there is an added bonus: since higher cadences result in more glycogen being spared, especially in fast twitch fibres, there is the ability to have a faster sprint to the finish.
Other links for your reading:
BikePark’s video hits the YouTube airwaves. Its about Security, Convenience and Community. BikePark is established by cyclists for cyclists. We understand what riders want from a modern end-of-trip facility. Let us show you through the eyes of our members …. <Watch BikePark Video>
BikePark celebrated its one-year anniversary. We are giving even more value and convenience to our members. We have upgraded our casual commuter services. Regular riders can take advantage of BikePark’s Security Pack, Convenience Pack and Community Pack. Regular Riders could save heaps on BikePark services and products … <BikePark Packages>
Food for Thought – “What is the best cadence?”
On the subject of efficient cycling techniques, I found this article on http://www.gonecycling.com and would like to share it with you.
The author points out the key difference between exercising aerobically versus anaerobically … <Read More>
Four common crash types involving cyclists result from colliding with a vehicle:
- When a car door is opened in their path.
- At an intersection, turning or passing straight through;
- When leaving a path or driveway to enter a road;
- From behind or from the side;
So how do you avoid getting doored?
The best way to avoid being doored is to ride defensively at least 1 metre from parked cars. Always watch out for signs of vehicle doors about to be opened.
If a vehicle door opens in your path of travel you have two options:
1) Avoid the obstruction
- Keep calm
- Scan backwards
- Take the outside lane if clear of traffic
2) Minimise the impact when it occurs, if you are able.
- Turn your front wheel towards the car door hinge
- Brake hard but progressively
- Bend low towards your top tube
- Land forward and inward onto the passenger’s seat
It helps to rehearse these options in your mind before encountering it on a ride.
Try to avoid the situation as far as possible as shown in: http://bit.ly/hLM8eq
A Metre Matters
AustCycle (www.austcycle.com.au) Cycle Skills Clinic
BikePark is AustCycle’s accredited Provider in Melbourne CBD for Cycle Skills Courses
Novice and Intermediate Level Courses will commence in September 2011
These courses will be conducted at BikePark and at Enterprise Park by the Yarra River.
Each Novice Cycle Skills Clinic is held over 4 – 5 hours and covers:
● Bike check and helmet fit;
● Road rules and ride safe theory;
● Ride preparation; and
● General cycling skills conducted in an off-road environment
Intermediate, advance and specialist cycle skills courses are provided. Our Intermediate Level program covers all aspects of cycling safely in traffic. This course develops road safety skills and traffic awareness. Riders participate in a range of cycling skill sessions with a focus on specific traffic safety sessions. Level 2 teaches skills in an off-road environment, to enable participants to ride on-road. Some activities are conducted on quiet roads.
The Advanced Level program is focused on teaching more complex bike handling and traffic skills. It can include basic bike mechanics. Level 3 training takes place on real roads in realistic conditions, starting on quiet roads and progressing to busier roads as clients develop skills.
Contact BikePark on (03) 9629 3480 or 0438581958 for planned courses.
2011 & One YEAR On
BikePark has come through interesting times since March 2010 when we completed our start-up trails with a handful of supportive users. We have achieved some amazing milestones:
- We are created by cyclists for cyclists with no government assistance in 6 months from design to operations.
- Over 70 registered members have used BikePark’s services and the numbers are growing steadily.
- BikePark has over 150 Twitter followers.
- We are Victoria’s first fully accredited AustCycle (www.austcycle.com.au) Provider.
- We have had visitors from many countries to view Melbourne’s only full service Cyclist End of Trip facility.
- We promote safe and responsible cycling together with Amy Gillett Foundation (www.amygillett.org.au) and AustCycle.
- Our members testify unanimously that our facilities, amenities and service are excellent.
- No member has requested a refund to our offer of 100% money back guarantee.
We are grateful for the support of our members and service partners during these formative months.
We are celebrating with a complimentary wine tasting from Boynton’s Feathertop Winery on Thursday 24 March at BikePark.
Feathertop Wine Tasting & Cheese
BikePark is priviledged to host Boynton’s Winery on Thursday, 24 March from 4:00 to 7:00PM at BikePark, 15 Banana Alley, Melbourne. Plenty of easy parking in Queen Street and Flinders St Carpark. Just cycle in, plenty of bike storage at BikePark.
Check out www.boyntons.com.au for more information about Feathertop Wines.
We have Janelle Boynton showing off Feathertop’s current vintage with several exclusive wines from their Summit Cru range. Boynton’s wine varietals include merlot, shiraz, cabernet sauvignon, pinot gris, riesling and chardonnay.
Wine tasting will be accompanied by a selection of Australian cheeses.
Invitation is COMPLIMENTARY but limited to RSVP received to BikePark.
Simply reply with “<Your Name>: RSVP Feathertop Wine” in the subject line.
Each person ordering a case or more of Feathertop Wines will receive 1-Month Full BikePark Membership valued at $210. This gives you secure bike storage, shower, towel and locker to use 24 / 7 for 30 calendar days.
Please forward this newsletter and invitation to all your friends and family.
We welcome as many as would like to sample great wines from NE Victoria.
AustCycle Cycle Skills Clinic
AustCycle (www.austcycle.com.au) launches in Melbourne with a FREE Novice Cycle Skills Clinic to the first 50 persons that enroll in our Autumn Cycling program. Call us on 9629-3480 to register your interest. Limited FREE enrollments will fill very fast.
This program will be conducted by BikePark at Enterprise Park by the Yarra River on 19 March, 2 April and 16 April.
Each Novice Cycle Skills Clinic is held over 4 – 5 hours and covers:
● Bike check and helmet fit;
● Road rules and ride safe theory;
● Ride preparation; and
● General cycling skills conducted in an off-road environment
AustCycle will hold Cycle Skills demonstrations at Melbourne’s Moomba events at Alexandra Gardens on 12 March 2011. Look out for AustCycle near the Skate Park.
Cycling Inform Bike Maintenance Course
Cycling-Inform’s very experienced bike mechanic, Peter Barnett, runs our bicycle maintenance courses. He holds a Level 3 ATA qualification with over 20 years of experience as a bike mechanic and has operated his own retail cycle shops.
Our bicycle maintenance courses cover the skills to ensure that your bike is well maintained all the time. Take control of your bicycle maintenance and save yourself time and money.
We are offering the following types of bicycle maintenance courses:
● On Road Bicycle Maintenance Course
● Basic Bicycle Maintenance Course
● Advanced Bicycle Maintenance Course
● Build a Bike from Scratch Bicycle Maintenance Course
● Corporate Bicycle Maintenance Courses
- Secure undercover bicycle storage from $2;
- Clean showers + towel + organic shower gel;
- Personal lockers of various sizes from $3 per day;
- Bicycle maintenance service by Abbotsford Cycles, Richmond and Yarraville;
- Valet laundry and dry cleaning by Laundry Spa, South Melbourne;
- Nationally Accredited Cycle Skills Education through AustCycle;
- Cycling Coaching and Spin Classes from David Heatley’s Cycling Inform (www.cycling-inform.com)
December 2010 Newsletter
Summer has begun. The sun is shining. The grass is ris. 345 is bliss.
November gave us our first 36C day on Monday. Whew! Following from October with thunderstorms, hail and lots of rain. How was your Ride2Work day? BikePark was at Federation Square welcoming many brave cyclists on a wet drizzly day. Over 95% of our members registered to Ride2Work for a 33% discount. BikePark is again offering new users our ever-popular 345 Offer. Get 3×1-day packages for just $5 / day with secure parking, shower, fluffy towel & locker. >> More BP-345 details
Twitter and Facebook
BikePark has established our presence on Twitter and Facebook. Follow us & be in with a chance to win one of several FREE 3-Month memberships including secure undercover parking, showers & towel, personal locker and education sessions. We post daily Super Hot offers on Twitter. BikePark’s Follow-us Competition began on 1 December so link-in to our Twitter page for BikePark’s latest. >> Read Twitter Promotion
Friends & Family
We are building an exciting community of cycling friends. Introduce a friend or family member, get a FREE day pass. Get an additional $25 off your monthly membership if your friend signs for a Term Membership. Sign-up 4 friends for $100 voucher. More friends cycling together for more fun. >> Family & Friends Offer
Amy’s Ride 2 January 2011
Join us a BikePark promotes 2011 Amy’s Ride. We are raising money for the Amy Gillett Foundation in January. Our target is $100 per day over the period to Australia Day 2011. Every person who registers for Amy’s Ride will have secure undercover bike storage for just $2 per day. That $2 goes directly into the Amy Gillett Foundation collection tin. Park your bike for less than a Café Latte. Support an awesome cause at the same time. The Amy Gillett Foundation’s primary objective is to reduce the incidence of injury and death caused by the interaction between cyclists and motorists. >> BikePark Special for Amy’s Ride
AustCycle Cycle Skills Education
Cycling is a learned skill that can deteriorate with lack of use. There is a need for cycling education in the Australian community to allow more people to ride bikes; keep riders safe; promote a fun family activity; as well as effectively using what is possibly the most efficient machine ever invented. AustCycle is designed to meet that need. AustCycle is a joint venture between The Amy Gillett Foundation, the Bicycle Federation of Australia and Cycling Australia. BikePark will be providing cycle skills education as an accredited AustCycle teacher in 2011. >> Cycle Skills
Cycling Inform is offering Spin Classes on Monday, Tuesday and Thursday at BikePark. Take a shower after your training for $3 or have a shower and park your bike all day at BikePark for $6. NOW is the time to get really fit for summer and ride away from the pack. You’ll be getting results within weeks. >> Spin Classes @ BikePark
Come try David Heatley’s enormously successful training program, designed to build fitness, strength and endurance for summer cycling events: e.g. Great Victorian Bike Ride; Audax Alpine Classic; 3 Peaks Challenge; Scotty’s Ride; Ride for Home; Mt Macedon Challenge; etc. Visit the Cycling Inform site for more information. >> 3 Peaks Challenge Camp
Get Active in Melbourne
The City of Melbourne through the Active Melbourne initiative raises awareness on becoming more active regardless of age, gender, culture or ability. Active Melbourne is proud to work in partnership with BikePark. Read more about all the Active Melbourne events and initiatives. >> Go to Active Melbourne
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