After a day on the trail.  Notice the Sierra Club backpack on the groud with a bottle of water tucked in the sidepouch.

How would you like to have a day out of exercise, recreation and expanding your knowledge of the local flora and fauna?  Many local state parks offer wonderful opportunites to get out in nature with a guide who will highlight things you've either missed, mistaken or taken for granted.

Nature Hikes such as these are great for beginners because there is a lot of stopping and lecturing along the way.  Since it was sunny and above freezing, a lot of melting was occuring.  We had to navigate slippery mud patches but check with your park naturalist first.  They know their trail's condition during seasonal changes and will be able to advise on the best type of footwear.  Generally hiking boots will give you better traction and support.  Additional clamp ons or Corkers can be added to nearly any boot to give you more grip.  I used my Sperry Topsiders because I anticipated more water and mud than dirt.  I was right and the water displacing soles of these nautical shoes helped me have secure footing.  This nature hike was unique because it included tracking through three distinct eco-systems.  Salt marshes, woodlands and open fields.

Cycle Through It

Another option for seeing more of the park at one time is to mountain bike it.  This will get you through the trails you are interested in more quickly and then you can choose which ones you would prefer to hike.  Just check ahead to see if mountain bikes are allowed on the trails and you're good!  The same rules apply for both cycling and walking.  Be sure to bring enough water!  Keep your backpack light by taking only the bare essentials.  Usually a few energy bars or even some Enervitene carbohydrate and vitamin liquid is good for exhaustion emergencies to get you home.  If you are using a mountain bike, carry your gear on the frame with a water bottle mount.  You can stuff the other essentials inside of your cycling jersey such as those made by Terry Precision Cycling or Pearl Izumi.  You can even use a cycling jersey with rear pouches in place of a backpack when you will not be going very far.  This is another way to get double and even triple duty out of your exercise wear.  Another benefit is that well made cycling tops are excellent for wicking perspiration away from your body.  You'll stay warmer and dryer on a ride or hike if you have the right clothing.

So What Do I Need?

The beauty of doing a nature hike is that you don't really need specialized equipment.  High-topped hiking boots may be overkill on many parks' marked and maintained trails or an hour walk.  Just starting off, pick a shorter, easier trail and put on your favorite running shoes.  For longer more advanced hiking, you'll want to invest in a pair of dedicated hiking boots and wear a liner sock under your hiking socks.  This helps prevent the rubs and blisters you can get from a long walk on the trail.  You can also bring a ski pole, (or two), as this will help lessen the weight your knees have to bear.  This is where keeping your backpack light will pay off well.  Comfort is important but so is staying on the marked paths.  I always carry a digital compass such as my HighGear Alti-Tech 2 photographed here.  Easy to take along as it clips onto my backpack.  It even helps keep track of the weather with a built in barometer.  When it starts falling, I know its time to get to cover as a severe change in the weather such as a storm is on the way.  Calibrate your digital compass and set the altitude before heading out for the most accurate readings.  Be aware of your surroundings such as the position of the sun and you'll note that moss grows on the north side of a tree.

GPS Works in the Woods?

Many people have either on board or portable GPS, (Global Positioning System), in their cars.  They lock in your position by way of a satellite and can even pinpoint your where-abouts by degrees of longitude and latitude.  Needless to say this is a really great thing to have when you break down in the middle of nowhere and you need to tell the tow truck driver who also has a GPS system, just where you are.  However, you may not realize that a GPS system such as the Magellan Roadmate 1412 shown here will work just as well when you are out walking too.  This can be the most serious piece of equipment you own, next to your fully charged cell phone.  It can show you the direction and map of the terrain where you are walking.  It can lead you in the right direction, (towards civilization hopefully), and save hours of walking in circles.  In the event you are injured and can not walk, your GPS will give the rescue team your exact location, making the operation safer and faster for all concerned.  It doesn't matter whether you are in a field or a mountain top.  A GPS unit knows where you are as long is it is able to lock onto its satellite.  So unless you're hiding out in a cave or under a rock where the GPS system can not get a clear scan of the sky, you should be golden. 

What Can I Expect on a Nature Hike?

Well, if it is a guided hike with someone who is knowledgable about the terrain, you can expect a lot!  Most state parks have naturalists in this position.  They not only know about the confines of the park itself but also are aware of the larger eco-system within which they operate.  When we took the winter Nature Hike at Cheesequake State Park, the naturalist, James Faczak showed us what appeared to be sprouting evergreen seedlings growing along the slope of a stream.  However, they were not trees at all but a species related to moss.  He also showed us how to identify white and red oak, speaking of their various cycles of acorn production.  We also got a glimpse of some of the fish and birds that inhabit the salt marsh area of the park as well as the migration cycle of American eels in from the North Atlantic.  Both American and European eels originate in the Sargasso Sea which is between the Bahamas and Bermuda.  They split and take different currents to end up in salt marshes and regional estuaries.  In other words be prepared to realize how little you know about nature.  We are members of the Sierra Club and our estate is listed as a backyard habitat with the National Wildlife Federation.  Still these were different eco-systems than what are found on our property.  You may find this to be true in other parts of the country as well.  You'll never know unless you step out and explore!  God's creation awaits.  You can even take the same trails but at different times of the year.  You'll see lots of variety due to the change in the seasons.  Most state and national park trails are open to the public free of charge and the guided Nature Hike we enjoyed was also free.  Check your local chapter of the Audubon Society too.  They often coordinate free guided Bird Walks with the local state parks.  For more information on programs in New Jersey's state parks, visit: New Jersey State Park Service  http://www.njparksandforests.org

Dr. M. after a three eco-system Nature Hike through Cheesequake State Park, Matawan.  Knit hat by Hanna Andersson, Lite-Speed Jacket by Montane, technical hiking pants by Athleta. 

PHOTO: Backpacking on a snow covered trail in Monmouth Battlefield State Park which offers over 1,000 acres of open space.

Visit a Park I'm learning more and more that the best things in life are often free.  Nowadays, economic woes and worries are causing many to look elsewhere for recreation.  How about looking in your own backyard?  There may be many public lands close to home that will allow you a low-cost day out with family and friends.  Perhaps even a little solitude as you see our backpacker in the photo enjoying.  Monmouth Battlefield State Park is located on the actual site of one the largest battles fought during the Revolutionary War, the Battle of Monmouth which took place on June 28, 1778.  Each year the park hosts a reinactment of this campaign, replete with camps, horses and cannon fire.  The reinactment as done here has even been featured on the History Channel.  After a hike outdoors we checked into the visitor center where we met the park historian, Dr. Garry Wheeler Stone, pictured here to your right.  Dr. Stone is passionate about American history and the park's primary place as a National Historic Landmark.  He also sees the park as preserving natural resources and offering shelter and forage to diverse populations of wildlife.  For example, Dr. Stone mentioned the resurgence of the Red Tailed hawk, now commonly seen in the area.  Even more, he sees the park as a place for people.  "Our open spaces can absorb an endless number of visitors" he says.  With over 25 miles of well marked hiking trails, open fields and brush, I'd have to agree.

Our stop at the visitor's center gave us a glimpse of the historic heritage of the park while allowing us to warm up.  Bring along some hot cocoa in your backpack for a little warmth, (see the Cocoa to Go recipe below).  We were abe to see replicas of cannons used during the Battle of Monmouth, donated by the Molly Pitcher Memorial Cannon Project.  Dr. Stone enlisted us as "recruits" to participate in a cannon drill on a 4 lb Field Piece there on display, (see photo here to your right).  It is called a 4 lb cannon because it shot a four pound weight ball with the cooperative help of a team of soldiers.  The bucket on the floor is for water to cool and clean the cannon between firings.  Also on display at the visitor's center are actual battlefield artifacts found within the park.  The park also offers all types free programs on everything from history to wildlife preservation.  This is a great recreational value!  Fresh air, exercise while enjoying nature.  As for snow sports, the park offers beautiful hills for sledding, snowboarding and trails for cross country skiing as well as snowshoeing. 

One of the best ways to engage both your body and mind is to learn something new while exercising.  We found the park a perfect place to do both.  There are well marked farm trails of varying lengths to hike and observe the local birds and animals.  On our visit we saw beautiful red Cardinals and noticed rabbit tracks in the snow.  Starting on Saturday, April 12th 2009,  Monmouth Battlefield State Park will offer free Bird Walks starting at 8:15 am. They are held every alternate Saturday.  These are guided tours lead by a member of the Audubon Society and meet at the visitor's center.  This is a great opportunity to see the large and diverse variety of birds including hawks and waterfowl during the earlier hours of the day.  You'll have some company and quiet conversation while you walk.  Much better than the usual mundane jog around the neighborhood.   Be sure to bring your binoculars!  Want to learn more?  Visit Monmouth Battlefield State Park online at: http://www.njparksandforests.org

Visit an Orchard - On our day out and after our trek through the beautiful acres of snow driven trails, we stopped off at Battleview Orchards which is adjacent to Monmouth Battlefield State Park.  Owned by the same family for over 100 years, it offers seasonal pick-your-own peaches, cherries, strawberries, pumkins and apples.  Fresh pressed apple cider is another wonderful treat at the orchard.  They also offer spring tree pruning demonstrations.  During the winter months you can stop in for fresh produce, preserves and some tasty treats from their on-site bakery.  Pictured here is Magda with a delicious apple strudel and the store manager, Mary.  Visit Battleview Orchards online at http://www.battlevieworchards.com

Cocoa to Go

1 scoop Rich Chocolate Protein Energizer 

1 heaping tablespoon of cocoa mix or Ovaltine

1/8 tsp of Cinnamon

2 cups or 16 oz of milk or dairy substitute 

Mix one scoop of Rainbow Light's Rich Chocolate Protein Energizer, cocoa mix and cinnamon with 2 cups of very warm milk.  Add to your thermos and go!  One scoop provides 15 grams of protein or 30% of your daily requirement for the trail.

You'll need to pack light and right for your day out.  An extra pair of socks and proper footwear are key.  Depending on the amount of snow on the ground, you may do fine with slip proof boots.  There was only about an inch of snow on the ground with ice underneath so my Sperry Topsider leather boots handled the terrain quite well with no slips.  If you want to try hiking in deep, ungroomed trails, you'll need a good pair of snowshoes.  My favorite are Tubb's Bear Paw Traditional Snowshoes pictured here.  They really allow you to "float" above the light, unpacked snow and make traveling nearly effortless under such conditions.

Mittens work best for colder temps., (we were hiking in 31 degree weather), especially if you are going to be out a while.  However fingered gloves work better for handling navigation gear such as a compass or field glasses.  Dressing in layers is smart but it is better to start out a little "under-heated".  As you begin exercising your body temperature will rise just enough, making you comfortable without excessive sweating.  My teal Alpental Jacket by ExOfficio was just the right amount of warmth with a bit of stretch for extra mobility.

Another piece of equipment to have in your backpack is a weather meter, especially if you will be outdoors for any length of time.  This will give you altitude, wind speed, temperature, humidity and most importantly, barometric readings which can indicate an impending storm.  My Kestrel 3500 has a night vision backlight and even calculates wind-chill, a serious factor for frostbite.  Other than a digital compass or GPS system such as a Magellan RoadMate, this is about all the technical gear you'll need on the trail.  Needless to say, keep your fully charged cell phone with you and let someone know where you'll be tracking.  Stay on the marked trails and be aware of your surroundings.

There is so much to do and see.  Open your eyes and open your mind to alternative possibilities of cross-training in a new and challenging environment.  Our nation's public lands and open spaces are just that.  Open to the public.  Visiting your local park or wildlife reserve can be an uplifting experience and offer a refreshing change of pace.  That's the whole purpose of recreation.  Seeing God's creation with a fresh vision.  Our problem is that we have too long relied on others, (i.e. television which may cease to exist for many once the analog signal is cut), or spectator sports.  Here is an opportunity to do your own exploration, right here in your own country.  Are you ready to take up the challenge?  Thought so! 

"Hast thou entered into the treasures of the snow or hast thou seen the treasures of the hail?"  Job 38:22

Mood:  cool

Photo: Takin' a Hike!  Cashmere hat by Lord & Taylor, ExEssential knit dress by ExOfficio, Open Mic messenger bag by Overland Equipment

Baby it's cold outside!  Still, that doesn't mean you need to scrap your outdoor cross training routine or dress like "Rocky" while working out.  The outfit in the photo above is a perfect example of fashion meeting function.  Jogging suits went out with the 80's and with tres cool pieces like these you'll look great no matter what you're doing.  Also, economically speaking, it is wise to have exercise clothing that can be worn elsewhere or at the very least, look great for the activity you're engaged in.  We went to Pearl Izumi, ExOfficio, Terry Precision Cycling, Turtle Fur, Zoic, GORE BIKE WEAR and Overland Equipment for activewear that is off the charts in looks and comfort.  Here are some "bang on" ideas for cold weather cross training.

Whistle While You Walk:  In addition to staying warm you can add some pep in your step.  Bring along your favorite tunes via an MP3 player.  Listening to music helps control stress and releases endorphins or natural feel good hormones into the brain.  Getting some vigorous exercise will doing that gives you a double dose!  Remember that nearly 80% of your body heat excapes through your head so this wool & viscose Chantel hat by Turtle Fur is perfect. Made with an elastic back, it stays on during windy walks and jogs.  The teal Alpental jacket is from ExOfficio who understands how to mesh style with comfort.  This jacket has two chest slit pockets which are great for your MP3 player and two for keeping your hands warm along with a very soft lining.  Full zippered front with overlaid snaps for extra warmth. Button cuffs keeps cold air from traveling up your sleeve and the fabric has beautiful stretch without looking "baggy".  Forget the oversized sweatshirts for your cold morning run.  With an outfit like this, you can continue walking to the bank, market, post office or anywhere else.  You will look fantastic while staying warm and comfortable during your exercise time.  Who knows who you'll meet while you're out?  

Cold Weather Cycling

You will need to check you cycling gear for the colder months ahead.  That also means checking your tires.  Wet leaves and icy mornings mean you may need to switch to a mountain bike or at least a touring bike with wider tires for better traction.  Some hardcore cyclists pedal year round, well into the winter, road conditions permitting.  You can too if you have the right clothing.  When the temperature goes below 50 degrees, with the added wind factor, it's going to feel more like 40 or less on a bicycle.  Not to worry.  We've found these essential pieces to work very well for cold weather cycling.

Photo: Pearl Izumi's Women's Full Finger Pittards Carbon Leather cycling gloves.  Comfort, warmth and good looks all rolled into a great pair of cycling gloves.  Precise padding on the palms protect the sensitive ulnar nerves while the Coolmax fabric and pores in the leather allow for suppleness and breathability.  The addition of Microfleece offers a soft wiping surface on the thumb. These are super lightweight but will give your hands enough warmth while riding.  Another perk is that they look cool off the bike too!

Next, you'll want to look into leg coverings.  Terry Precision Cycling's Cool Weather Tight shown in the photo below has padding and will work for temperatures between 40-60 degrees.  These are great because they offer minimum bulk with maximum comfort.  Eight panels of flat lock seams moves easily with you.  Terry's elastic Flex Chamois completes the ride with padding that doesn't bunch up.  The cycling top, (yes, that's what it is!), is also by Terry.  A warm, cozy Cashmina in Polartec, thermal fleece shown here in Snow Leopard.  Zipper in front and three open rear pockets.  HOT TIP #1: If you prefer not to dress in layers, store a thin, long sleeved shirt in the rear pocket of your cycling jersey.  This way you can put it on later in the day as the temperature drops at sunset.  Another good thing to pack is a cotton handkerchief.  I put one in the rear pockets of the jerseys I wear most.  It comes in handy for a runny nose on a cold morning ride.  Photo left: Terry Precision Cycling Cashmina Cycling Jersey and Cool Weather Padded Tights.

I've been riding a number of years and prefer a chamois in my cycling shorts even though I have very well made saddles such as the Butterfly Saddle by Terry.  Still, sometimes if I am going shopping using my bicycle, I prefer to wear a skort.  Down to about 50 degrees you can get extra wear from Terry's fabulous cycling skorts as shown below by simply adding a pair of warm, cabled or opague tights underneath.  You'll be perfectly warm on the bicycle and enjoy the added benefit of padding, where you need it.

Photo right: Terry's Cargo Skort in Chocolate.  Ride with Me 3/4 Cycling Top by Zoic.   This outfit is great for 50-60 degrees.  You can even regulate how much warmth you need by choosing heavier tights to go under the skort.  Zoic's 3/4 sleeve cycling jersey has a zippered rear pocket and zippered slits in the front for extra ventilation.  It is also tagless as are Terry's cycling jerseys.  I really crank it when riding so I warm up pretty quickly.  Problems can arise if you exercise and sweat in the cold.  These clothes are highly breathable, feel great and look fantastic when you are done with your ride.  HOT TIP #2:  Most helmets are very well vented as is my Giro pictured here.  That's works fine for the summer but in cold weather, you may get chilled.  Pack a thin Beanie from Turtle Fur in the rear pocket of your cycling jersey.  If it is rainy, pack a GORE BIKE WEAR Signature Cycling Cap.  Both fit easily under your helmet and the GORE Signature Cap will block both the wind and rain due to the waterproof material.

Trip Planning

We already discussed how your bicycle can become a second car in Bicycling to Work & Play.  The idea is to get dressed once, jump on your bicycle, make your rounds and return in time to dress to go out for dinner.  With a little planning and the right gear, there is no need to change from cycling clothes to "regular" clothes.  So how do you look good all day but have clothes that function as you need them to on the bike?  It is my belief that when people see you on the street, they should see you and not your exercise wear.  In other words, what you are wearing shouldn't broadcast that you just arrived via bicycle.  The outfit on the left is pure cyclewear.  Could you tell?

Another big problem that I have had with cycling shoes is that they may be great on the bike but walking in them when you get off is a chore and well, downright dangerous!  Pearl Izumi must have been reading my mind because they make cycling shoes that are amazingly comfortable to walk in.  This means you can have it all.  Clip in when you are on the bike... walk around anywhere you please once you get off.  

Pearl Izumi Women's X-ALP Low cycling shoes have a stiff nylon plate for great power transfer to the pedals.  They have a flexible forefront and a running shoe beveled heel. Hike-A-Bike! I couldn't believe how they could perform so well on the bicycle and then allow me to strut around without sliding.  They have the super stiff soles you would expect from a cycling shoe but gripping power of a hiking boot.  Go figure but these are the cycling shoes I choose to wear because they are incredibly versatile and don't slip when I walk.  Photo above:  GT Cyling Jersey & Skort by Terry.  Bag by Stella McCartney for Lesportsac.  Photo right, close up on Pearl Izumi's Women's X-ALP Low cycling shoes also worn in the above photo.

Going Below 40 Degrees

You are going to need a bit more warmth if you are cycling below the 40's.  Cyclewear with a fleece lining is especially comforting when you face those lower temperatures.  Pearl Izumi has the answer.  Her Women's ThermaFleece cycling tight offers 8 panel design with flatlock seams and Pearl Izumi's own 3D Elite Chamois.  Added features include reflective accents, ankle zippers with locking tabs and a low profile, non-bulky fit.

This is where you will need to get serious.  Windburned and chapped skin loses heat and needn't happen if you take the right precautions.  Make sure you use a moisturizer everyday as dry skin loses heat.  Also if you have "winter itch" due to dry skin, you might want to invest in a home humidifier.  I prefer fleece lined cycling gear when the weather gets below 50 degrees because remember, when you are on a bike, the windchill makes it feel at least 10 degrees colder than it is.  It is very important to keep your extremities warm as cold, stiff muscles won't be very much use to you out on the road.  These tights are really cozy while allowing you to get the job done.  These are the only cycling tights I have found with this kind of softness lining them.  Trust me, you'll really appreciate it when the temperatures dip and wind howls.   Photo right: Pearl Izumi Women's ThermaFleece Cycling Tight

Stay in the Game

The main thing to remember is that cold weather is not necessarily the enemy.  You can work out harder before becoming overheated and the cold, crisp air has a renewing ability all its own.  There is no need to hide indoors or become inactive just because the thermometer dips below 40.  Get out there!  What's so great about the pieces we've reviewed here is that they multi-task.  Walking, running, jogging, cycling.  Do it all in warmth and in style.  Really there is no need to go out in sloppy sweats or track pants.  When you look good, you hold yourself a little straighter and step a little higher.  Hey, life is good!  Visit all of our participating companies by clicking their respective links under our CROSS TRAINING GEAR header. Also, TERRY PRECISION CYCLING is offering FREE STANDARD SHIPPING on all orders until December 22nd, 2008!  See their clothing as featured in this article online at: http://www.terrybicycles.com

Terry's Cashmina Cycling Jersey and Cool Weather Tights.  Helmet by Rudy Project.

" But the fruit of the Spirit is love, joy, peace..." Gal. 5:22

 Rapid Transport:  Overland Equipment's Open Mic Messenger Bag in distressed canvas with leather trim gets the job done....in style.  Terry's Cargo Skort in Chocolate with super comfortable chamois looks great on and off the bike. 

Fall has arrived and believe it or not, it is perhaps the best time to ride a bicycle.  The cooler, dryer temperatures are actually less stressful on your body while engaging in this sort of aerobic exercise.  With the right clothing and gear, you can turn your bicycle into a virtual second car. Why not unless you actually enjoy paying nearly $4 for a gallon of gas?  You'll soon find you can bike a lot of places!

We're going to show you how to use your bicycle to go work, shopping trips, lunch and run errands.  If you are concerned about arriving at any of these destination points dressed in Spandex, say no more!  Terry Precision Cycling not only makes the best women-specific bicycles in the world but she also offers a fashionable line of cycling clothes that well, don't look like something Lance wore for the Tour de France.  We also have mountain bike wear that doubles as streetwear from fast forward companies like Zoic.  No, we didn't forget the accessories either so we have Angle Tech Panniers and Overland Equipment Bags for the trip.  Understanding that cooler weather cycling requires covering exposed areas, we went to GORE BIKE WEAR for their under the helmet Balaclavas and Signature cycling cap shown here and Turtle Fur for their Knits and a funky Chantel Hat which work great no matter what you're doing.

Planning Your Commute-Going to Work

If you want to begin using your bicycle to get to work, you can start off with a few essentials such as a well constructed messenger bag and cycling pants or a skort that look great on the bike as well as off.  Overland Equipment's Open Mic Messenger Bag,(photographed at the top of this page), will easily accomodate a notebook computer, cell and your office essentials.  The guitar strap is especially comfortable and with a bag like this, you need not invest in on-the-bike panniers or trunks unless you really need the extra cargo space.  Depending on your office dress code, you may wish to pack a pair of dress slacks such as the ones from the Limited.  They are made for travel as they do not wrinkle and will still look great after being packed in your messenger bag.  If your place of employment does not have a strict requirement for dress, you can don a sporty pair of Knicks such as these from Zoic and their Ride With Me 3/4 Sleeve Cycling Jersey pictured here to the left.  The Knicks come with a removeable chamois for those longer commutes and the Ride With Me Jersey is made from bamboo fiber with an eye for eco-friendly materials. No need to change with a cool outfit like this.  Dress once and you're good for the day! 

Going Shopping & Running Errands

If you are going to the mall, lunch or running a few stops around town, you may want to add a set of panniers or at least a rear rack trunk to your bicycle shown here and in the photo above.  This will allow you to bring home the bacon or other items too large to fit in a messenger bag.  I use Angle Tech Techwind Panniers on my touring bicycle and they are super-light, very visible and cut down on wind drag. They also come with a set of inner bags to separate things like clothing, food and other essentials.  I've gone to the farm market and purchased potatoes, onions, apples, etc. for my family of 5 and it all fits with room to spare.  If you are going to the mall or lunch, I would recommend a more fun, upbeat outfit with Zoic's Knicks shown here which are amazingly comfortable and stylish.  Another fashion-functional idea is Terry's Cargo Skort in Chocolate, paired with some opague, chocolate tights.  This will give you a little extra warmth and since tights are very much in fashion this fall, you'll look great!  Terry thought of all the details and added a comfortable chamois to the shorts and large off-set cargo pocket to this rip-stop fabric biking skort. 

Cool Weather Cycling Accessories

There are other items you'll want to have to help make your bicycle commute as comfortable as possible.  As the mornings are often cooler as the fall advances, you can put on Terry's GT-Jersey shown here which is super soft, warm and looks fantastic anywhere.  With zippered pockets and rear pouches, it is a cycling jersey and jacket in one.  Add Terry's Full Fingered Light cycling gloves and you'll be super comfy while riding.  When it gets around 50 degrees & even a little below, you'll appreciate these essentials and you'll want to add a GORE BIKE WEAR Balaclava for extra protection from the cold wind.  You won't believe how comfortable it is to wear.  What we liked about this Balaclava is that it is thin enough to fit under your bicycle helmet and with the nose and mouth vents, it lessens fogging. Perfect for cross training during the winter months too.  You can see the GORE BIKE WEAR Balaclava pictured here and their Signature cycling cap at Terry's GORE Store at: http://www.terrybicycles.com/gore 

Turtle Fur makes a very thin, super-light beanie,(shown in photo above), which also fits comfortably under most helmets.  These pieces give both your face and neck warmth and comfort against those headwinds.  Get longer season wear out of this Terry's Cargo Skort by adding a soft pair of opague tights in the same color.

If you are concerned with "helmet hair" after getting off your bicycle, Turtle Fur makes a very jaunty, Chantel Hat of 55% wool & 45% viscose shown here in black.  Speaking of hats, Turtle Fur also offers beautifully made 100% Merino Wool Knit hats such as Franz & Olaf with a no-itch liner. This is great cross training wear and makes the perfect head covering for your early morning autumn walks and jogs making the transition beautifully.  The bag pictured here is Overland Equipment's Carmel model and is a bit bigger than their Open Mic Messenger Bag but with the same organizing features plus a place to hold two water bottles!

Cycling Nutrition

If you are getting out on the road early, you'll need something quick, highly nutritious and easy to digest.  That pasta you had for dinner last night might help a little but you'll need some good glycogen and protein support for your muscles to do their job.  Besides water, (remember to put a water bottle rack on your bicycle if you don't already have one), an energy bar is going to be your best friend on the ride.  Skip the soy products though as it can be very hard to digest when what you need is instant, available energy.  Try raw nuts such as almonds, walnuts and pecans, juicy berries and yogurt.  Here's a smoothie recipe with ummph!

Cycling Commuter's Cosmos

1 Scoop Chocolate Protein Energizer by Rainbow Light

1/2 cup frozen mixed berries, (raspberries, blueberries, blackberries)

1/4 cup raw Almonds

1/2 cup Yogurt

1/2 cup ice

Blend all these together at high speed and drink before hitting the road.  Can also be added to your drink bottle but water may be the better choice while commuting.  I also like to add Rainbow Light's Immuno Build Just Once to my daily routine during the cooler months.  It gives some extra insurance against the sniffles that can so often follow a windy ride.

Start out commuting with reasonable goals.  Try just doing errands within a mile or so of your home.  Before long, you'll be going much further and not even feel it.  Wear low, laceless shoes, (velcro tab closures), with a stiff sole.  This will give you extra power for pedaling.  Dress in layers so that as the day gets warmer or cooler, you'll be able to adjust. Last of all, invest in a flashing bicycle tail light. Mine is by Trek and clips right on to their cycle trunk pictured on my touring bike.  It is a very bright LED light and is easily visible even in full sun.  Don't leave home without it!

Our special thanks to Terry Precision Cycling, Zoic, Overland Equipment Bags, Turtle Fur Hats and GORE BIKE WEAR for their beautiful yet functional clothing and accessories for commuting by bicycle.  All of these fabulous items and more can be found in Terry's Fall 2008 Catalog at: http://www.terrybicycles.com/  These fine companies also supported my Rett Roll Bicycle Ride for lovely young women like Megan Riegelman pictured above on the two-seater trike.  Team Megan's, (aka the Tie Dye Family), relatives and friends turned out in droves for this fantastic event.  You may visit our participating company websites as they are listed under our Cross Training Gear header on the upper right hand side of this page.

On that cell phone again?  No need to announce you've arrived by bicycle anymore.  The right clothing and accessories allow you to look and feel great commuting.  Hooded jacket-Romeo & Juliet Couture, leather shoes-Born of England, cycling helmet-Rudy Project, ultra light cycling gloves-Pearl Izumi

"I can do all things through Christ, (Messiah), who gives me strength." The Apostle Paul, Phil. 4:13

Sailing!

 Dr. M. at the bridge sailing to Nantucket Island

We had a wonderful tour of the New England states including Rhode Island, Cape Cod Massachusetts and Nantucket Island.  One of the highlights of the trip was our whale watching excursion which took us out near the coast of Maine on the open seas.

One of things we did to prepare for this trip is see to it that we had proper footwear.  The decks of even the most luxurious yachts can be extremely slippery so you will need to pack shoes that work on both land and sea.  That's why we wore our Sperry Topsiders!

The Figawi sandals, pictured here are amazingly comfortable both shipboard and for walking.  Many of the vessels we were on had ladder stairs to climb to the top deck which were often wet.  These sandals actively gripped the surface and prevented what could have been a very nasty fall, (woman overboard!), or slip.  On land, they were cool and did not absorb water so our feet stayed quite dry.

Photo: Magda at Nantucket Marina wearing her Sperry Topsider Figawi 2 strap sandals. Cue: "Sittin' on the dock of the Bay!"

We did a lot of boarding of watercraft during our tour where the angled gangplanks were often wet and slippery.  The Sperry Topsiders were perfect on the docks as well as on board.

Much of this tour also involved a lot of walking.  We did quite a bit of shopping after disembarking.  For example we walked all over Nantucket Island, stopping in at the Whaling Museum, the Artist Guild for their famous Lightship Baskets and then down to the beach for a swim.  The Sperry Topsiders came to the rescue again!  My althetic shoes, the Sperry Topsider SB1070's pictured to the right have the same water displacing soles as the Figawi sandals, which grip wet surfaces like crazy.  While whale watching aboard the Dolphin, we were rocking quite hard due to a swell out in the Atlantic.  No problem.  The Sperrys gave us all the sure footed grip we needed. 

The smart way to pack for a land and sea excursion like this is to take footwear that does double duty.  Lightweight, low water absorption and very stable on wet surfaces such as can be found on ship decks and gangways.  These were also the perfect athletic shoe for shopping and taking a tour of nearly all 70 rooms in The Breakers, the Vanderbilt's summer mansion in Newport, R.I.  We also walked through Mystic Seaport, the National Seashore Park and the JFK Memorial in Hyannis Port.  No sore feet at the end of this tour!

Photo: Front entrance of The Breakers, perched on the cliffs of Newport, R.I. Fashion designer, Gloria Vanderbilt, summered in this "cottage" and is the mother of news journalist, Anderson Cooper of CNN.
 

Visit Sperry Topsider Online at:  http://www.sperrytopsider.com

When undertaking a tour of this scope, you'll need to pay special attention to your nutrition.  If you are like me and not much accustomed to high fat, low fiber resturant foods and strange water, your digestive system can suffer.  This is why I take along Proactive 1B by Rainbow Light.  This is a complete probiotic formula that helps maintain healthy digestive flora, supporting regularity and optimum immunity. This the perfect companion for any trip where you don't know what you'll be eating!

Photo:  Boating activity in Providencetown Harbor.  The gangplank to your right is what is used to board these ships. "Slippery When Wet!"

It was here in Providencetown that the Pilgrims really landed first and where we boarded the Dolphin VIII for our sunset whale watching cruise.  On the way out of the harbor, we passed our old friend, the Kalmar Nyckel, Delaware's Tall Ship, headed back to port.  We went about an hour and a half out into the deep Atlantic and pretty much off the coast of Maine by the time we began to see Humpback whales spouting off in the distance.  Through the summer months until about the end of September, pods or familes of whales, mostly mothers and calves feed and play in these nutrient rich waters.  We saw at least 20 pods during our excursion with one young calf completely lifting his head up out of the water so that we could actually see his baleen filtering jaws.  Incredible!  Later an adult and calf both did a breech and a complete 360 before belly flopping back into the ocean.  Since we were caught in a bit of a swell from a passing storm, it was a little rough...choppy even.  We skipped the sleep inducing Dramamine and opted for some natural crystalized ginger root.  No problems on deck for us although we did see a few green-faced shipmates running below!  Oh well.

My advice is not to be afraid of having an adventure.  I've come to trust God to make it happen for me.  We can step out in faith, (but maybe not on water), just as Peter did!  You don't want to reach old age with a long list of regretful, 'I should of's'.  With a little planning, the right gear and proper nutrition, you can live your dreams instead of just sleeping through them.  We'd like to thank Sperry Topsider, Rainbow Light, Dorfman Pacific, Athleta and the Sierra Club for their wonderful support for this excursion.  The right gear and supplies makes all the difference. Come with us this fall as we will show you how to prepare for cool weather bicyling for commuting and cross training pleasure!  Also, remember to come out for the Ride for Rett charity bicycle ride on Sunday, October 5th 2008.  Rett's Syndrome is a disabling, neurological disorder which primarily effects female infants.  Sign up for this great tour for a great cause online at: http://www.signmeup.com/61644

Photo: Heading back to Providencetown Port after our sunset whale watching cruise aboard the Dolphin VIII.  The tall spire near the center is Pilgrim's Monument, the highest point on Cape Cod.

God blessed them and said, "Be fruitful & increase in number & fill the water and the seas..."  Genesis 1:22