Boulder Bike Routes

As many of you know, a few of us here at the studio are riding the Venus de Miles ride benefiting the Greenhouse Scholars on August 23rd.  With less than 2 weeks to go, I thought I would share a few of my favorite rides in Boulder.

All rides leave from my studio.  Feel free to park near the studio and fill up your water bottles in the gym before you head out.  Click the links below for full descriptions.

Training Rides for 33-mile Ride

16-mile training ride 
26-mile training ride
33-mile training ride

Training Rides for 51-mile Ride

34-mile training ride
40-mile training ride
56-mile training ride

Training Rides for 100-mile Ride

56-mile training ride
62-mile training ride
80-mile training ride

Get out there and enjoy the ride!  Remember, you can still sign up for the Venus de Miles ride and get $5 off registration by using the code below.

Community

com·mu·ni·ty

  [kuh-myoo-ni-tee] 

1.

a social group of any size whose members reside in a specific locality, share government, and often have a common cultural and historical heritage.

2.

a locality inhabited by such a group.

3.

a social, religious, occupational, or other group sharing common characteristics or interests and perceived or perceiving itself as distinct in some respect from the larger society within which it exists (usually preceded by the ): the business community; the community of scholars.

The definition of community always falls a little flat when I read it.  Yes, community is a group.  Yes, they have common interests. And yes, they usually reside in the same area.  But what the definition is lacking to describe is the power of the community.  The movement that communities can create, the changes communities make, the support they create for their members.  You don't find that in the definition.  

Having and being a member of a community, no matter how big or small comes with great responsibility.  Thriving communities have the ability to decrease violence, boost morale, grow and progress their populations, and be a resource for those in need.  Every member has an obligation to contribute to making their community better.

The Greenhouse Scholars Program is a great example of the power of community.  They help support college-bound students not only financially, but give them resources and mentors to help them succeed as community leaders.  Greenhouse Partners, the marketing firm who developed the program, saw the need for the extra support to low income students, and filled it.

Scholars are chosen for the program based on their strength to overcome obstacles, their ability to exceed expectation, and their potential to lead communities.  72% of scholars are the first member of their families to go to college.  These are students that could have become one of the 89% of low-income college students that don't graduate.  The program gives the Scholars a chance to excel and become better leaders and more compassionate members of their community.

On August 23rd, I will be riding 100 miles with the Venus De Miles women to help raise money for this great foundation.  I can think of no better way to raise money than by riding my bike with a bunch of awesome ladies.  I hope you will join me and create a group, with common interests, all in the same location so we can show our power as a community.

Post Skiing/Snowboarding Stretches

It's that time of year again.  All of our clients walk through the door complaining of tight hips, low back pain, pain in their mid-back and shoulders, and sore quads.  Just coincidence, you say?  Nope, it is ski and snowboard season.  A time when many of our clients and other active adults that live in the great state of Colorado drive 1-3 hours to their favorite resort, ski or snowboard for 3-6 hours, then immediately get in their cars and sit for the 1-3 hour drive home.  This results in every muscle in the hips and back to stiffen up,  lactic acid to build, and soreness to set in.

To prevent some of this soreness and stiffness that could lead to chronic pain, I put together a set of stretches that can be done outside, beside a car.  Great to do before you settle in for a long drive after skiing or riding, but also great to do after any activity or on long road trips.

Standing Quad Stretch

Holding on to the car for balance, shift all your weight on to your left leg.  Tighten your core, drive your left heel into the ground, and tighten your left buttock.  Bring your right foot up towards your butt and grab the top of your foot with your right hand.  Keep your tummy tight, gently push the front of your hip forward and use your butt to push your knee backwards.  You should feel a stretch in your quad and the front of your hip.  Hold for 1-2 minutes and repeat on the opposite side.

Hamstring Stretch

From standing position, put your right leg out straight in front of you and push your hips back behind you.  Your left knee should be slightly bent.  Hinge forward at the hips, keeping a straight back and push your tail bone out till you feel a stretch in your right hamstring.  You can flex the right toes toward the shin to increase the stretch.  Hold for 1-2 minutes and repeat on the opposite side.

Lateral Hip Stretch

Holding on to the car for balance, cross your right ankle over your left knee and push your hips back.  Your left knee should be bent and your weight should be in your left heel.  Hinge forward at the hips, keeping your back straight.  Push your tailbone out till you feel a stretch in the right hip/butt area.  Hold for 1-2 minutes and repeat on the opposite side.

Calf Stretch

Place both hands on the car and square your hips to the vehicle.  Step your right foot back, keeping your hips square, and push the right heel into the ground.  Keeping your right heel down, push your hips forward toward the car till you feel a stretch in your right calf.  Hold 1-2 minutes and repeat on the opposite side.

Shoulder Stretch

Use a pole or a towel for this exercise.  Grab the pole above your head, palms facing forward.  Tighten your tummy and pull the pole behind your head, squeezing your shoulder blades down and together and opening your chest and the front of your shoulders.  Be careful not to arch your back or let your rib cage pop out in the front.  Hold 1-2 minutes.

Side Stretch

Use a pole or clasp your hands together for this stretch.  Grab the pole above your head with palms facing forward.  Reach for the sky with your arms, lengthen your spine, plant your heels into the ground, and then slowly start to tip towards your right side.  Keep your hips still, don't let them shift to the left.  You should feel a stretch in your left side.  Hold for 1 minute and repeat on the opposite side.