Every time I see that it’s someone’s birthday, I’ll usually post my wishes to them on social media and ask if they’re getting out for a birthday ride.  I also asked about this when I hosted #bikeschool a few weeks ago to find out what sort of cycling rituals people had on their big day.

It seemed like the most popular response was for people to ride the amount of miles that equals their age.

Well, today it’s my turn.  Yes, Mr. LovingtheBike turns another year older today, and as always I’ll be getting out for one special birthday ride.  So how old am I, you ask?  Well, I honestly feel like age is just a number and I don’t personally get too tied up with it.  But two years ago I posted about having abs at 42…..you do the math.  Oh, and thanks to my time on the bike, and decent nutrition……I still have abs at 44.

I don’t have a consistent ritual for my yearly birthday ride, but I tend to do something out of the ordinary so as to make it memorable.  Some years I’ve gone ultra long distance.  When we lived in St. Kitts, I was sure to do an around-the-island ride.  Other times it was a ride that allowed me to clear my head and spend time in nature.

I’m not exactly sure what’s in store for this year, but all I know is that after I’m done putting in some hours at Mocha Spoke this morning….I’m heading off for a sweet journey with just me and my road bike.  After that, the rest of the day will be spent celebrating with my Family.

Okay, so what about you?  What are your birthday riding rituals?  Let’s hear about it.

A job change can definitely shake up your world, but it could also be what enables you to become a bicycle commuter.  Last July, Erich Pobatschnig switched jobs and in doing so the distance to work went from being 3 miles to 11.5.  Here’s the story of how this job change, and becoming a cyclist made Erich a better person.

The Ever Changing Cyclist

by Erich Pobatschnig

I’ve come to the realization that biking has, and always will be, a huge part of my life.   I remember when I won a bike from a local TV station and how exciting it was for me. I remember setting up jumps in the driveway, and the first time I was allowed to ride to the mall by myself.  Before the age of 12, I had my first freestyle bike (with pegs!), my first mountain bike (yeah Huffy!), and my first road bike (talk about a hand me way down). Biking was how I got around, and it was great. Then I got a license, and my interests changed, but I would always ride whenever I could.  15 years later, I found myself living about 3 miles from where I worked. It made for a nice commute, but was far from challenging.  I had been seeking a life change for a while, and when a marketing firm in Maine decided to hire me, I had no idea how much of a positive change it would make in my life.

Weight’s always been an issue for me, but not in the traditional sense. I played sports in high school and college, but never really felt good about my size, despite being ‘fit’. I was basically eating and drinking so much that I was working out to stay at the same size, which can get kind of depressing at times. As luck would have it, once I started my new job, my commute was roughly 11 miles.

The only thing I remember about my first commute was how happy I was that no one was there when I arrived. I was drenched in sweat and in no shape to talk to anyone, let alone my new co-workers. Thankfully there was a shower on premises.  A few weeks passed by, and I started getting to work earlier and earlier. Soon I found myself wanting a newer, faster bike that would really allow me to take advantage of some of the great cycling roads in the area. I found a great local bike shop just down the street from where I live, and they were able to get me completely set up.  Their help was huge in making me feel that I was doing the right thing. I might have felt stupid asking some of the questions I put out there, but they never made me feel dumb for asking them.

Winter came, and I began to feel sad, even though I was able to ride on weekends up until the beginning of December. My awesome girlfriend realized what was going on, and got me a trainer for Christmas from my local bike shop, All Speed. I’m not sure how much I used it, but it became a daily routine. I watched all of Battlestar Galactica, The Walking Dead, and Breaking Bad, along with a few terrible action movies. By the time March rolled around I was ready to hit the road, but winters in Maine are notoriously long, and this one was no exception.

While I’ve gotten a ‘late’ start to the season, I’ve never been in better shape. I’ve dropped roughly 15 lbs. since March, and my legs feel like they have more structural integrity than many small houses. I don’t like using phrases like ‘it changed my life,’ but in this case, I can’t think of any other way to say it. I rode 114 miles last week. I realize that’s not a lot for many of you, but for me, it marked the most miles I’ve ever done in a 7-day period. I’m looking forward to hitting more goals, and my only regret is that I didn’t take a ‘before’ photo from last year. Safe riding.

I don’t know about you, but I’ve always wanted to go cycling in Australia.  I haven’t been able to make it over there just yet, but to keep me dreaming we’re putting up this post by Jenna Boister.  Have a look at the top cycling spots in Australia according to Jenna.

Best Cycling Tracks in Australia

by Jenna Boister

With vast coastlines, rugged terrain, and an abundance of natural beauty and wildlife, it’s no wonder that cycling is one of the most popular recreational activities in Australia. This is backed up by research undertaken by the Australian Bureau of Statistics, which showed that during the past 10 years, Australians purchased more bicycles than cars. People prefer biking because aside from its other numerous benefits, it is also a great way to explore various parts of the country while maintaining a healthy lifestyle.

If you’re planning a trip down under and want to explore the country by bike, we’ve come up with a list of the four best cycling tracks:

1. Tasmanian Trail (Tasmania)

Country roads, forest tracks and rocky surfaces—those are the few things you should expect to see and experience on the Tasmanian bike trail. It is 480 kilometres long and runs from the north coast of Devonport to Dover; providing hundreds of kilometres of terrain, rich in natural Tasmanian heritage, for the rider. The first two stages of the track are pretty easy but gets tougher when you reach around the 30-40 kilometre mark.

The trail is challenging and quite complicated thus it would require some technical riding skills and great stamina; and expert bikers advise that it is best to cycle this trail around October to March.  This cycling track is perfect for those that are looking for a good physical workout while enjoying the scenic beauty Tasmania has to offer.

2. Birdsville Track (Queensland)

Known for its overall remoteness, the Birdsville Track is one of the most popular cycling tracks in Australia. This 523 kilometres long track starts in Birdsville, Queensland and ends in Marree, South Australia. The entire track can be finished within seven days and expert bikers advise that it’s best to bike on this trail around April to October.

This cycling track can be bumpy due to the chunky gravel and dry watercourses in the area. Riders should expect to experience plenty of vibration and should not forget to bring their own spare bike parts as there are no bike shops within the area!

3. Mawson Trail (South Australia)

The Mawson cycling trail is a mountain bike trail that was said to be set up by the South Australian government, for those wanting the ultimate cycling adventure. The whole track is scenic and challenging and would definitely be enjoyed by thrill-seekers looking to explore some more of the rural South Australian towns.

The trail is about 900 kilometres long and can be found beginning in Adelaide and ending in the outback town of Blinman in the North Flinders Ranges. This trail comprises of state forest, country roads, and farm tracks. It takes approximately two weeks to finish this track and expert cyclists warn to stay away during the hotter months of January to March.

4. Mt Augustus (Western Australia)

For those who are looking for a magnificent long distance bike ride, the Mt. Augustus cycling track is the one for you. The backdrop is breath-taking and the road surface is generally easy to ride. The entire cycling track is 860 kilometres long and is located in Exmouth, and ends in Meekatharra in the Gascoyne region.

An average rider will take ten days to complete this cycling track, and it is best to visit Mt. Augustus around spring to enjoy the wildflowers that blossom over the entire landscape.

5.  Manly Beach Bike Trail (New South Wales)

If you’re after something a little less extreme and a little more family friendly, why not try the beach bike trail along Sydney’s famous Manly beach.  Best experienced on a beach cruiser, this ride, at only 7kms long, pales in comparison to distance when compared to the others. Definitely not what you’d consider extreme biking, this trail follows the ocean promenade and ends at Shelly Beach. This trail can be organized as a tour through Manly Bike Tours, which is part of the Bicycles Online network.

I’ve said it before, and I’ll say it again….“my mamma says I was born with a pair of sunglasses on my head”.  For as long as I can remember, I’ve had a pair of sunglasses on no matter what the season and no matter what I am doing.  No other accessory has been such a strong part of my character and being…and I doubt this will ever change.

I guess that’s part of the reason I’ve posted so many times about sunglasses over here at Loving the Bike.  You can have a look through all our sunglasses related posts by entering the word “Sunglasses” into the search box found in the upper right side of our website.  It’s a great search tool for finding information and articles here on our site.

One of my favorites was this guest post that explained what to look for when purchasing a pair of sunglasses for cycling.  It also includes a great infographic as well.

But one area I’ve never gotten into is the idea of prescription sunglasses and how great they can be for a cyclist.  I can sense a strong push that’s currently happening right now as eyeglass companies realize just how valuable the cycling market can be to them.  But it’s for good reason.

If you wear glasses, I highly recommend you looking into getting yourself a pair of prescription sunglasses.  Although I don’t have any myself, my best advice to you is to get a good quality pair of sunglasses that are designed for sport.  These will have a lens that will live up to all the road has to throw at them.  Along with that, I also recommend you getting an updated prescription before purchasing them as well.

Your Turn: Do you wear prescription sunglasses?  How do you like them for cycling?

Royston from Knights of Mo’ Bay Cycling Apparel recently completed a ride across Jamaica, and is here to share the experience with us.  Have a read and find out what it’s like to see Jamaica by bike.

The Jamaica Reggae Ride

by Royston C

Let’s get a couple of facts out of the way. The roads from Negril to Port Antonio were the closest thing to road perfection. After a couple hours, we stopped looking for pot holes or road debris. No grunting screams of hole breaking the tranquil silence. Along the way, we saw workers removing broken glass, discarded debris and automobile castoffs. As a cyclist who has ridden in cities across the US, most US roads are not this clean. Yes, Jamaican drivers are not accustom to cyclist on the roads, but in the vast majority of situations, they gave us more than 3 feet clearance regardless of our motor cycle escort presence or not. Active Holiday serves lived up to the Jamaican slogan, “No problem”, airport to airport service with everything covered in between. We never heard “Soon Come”. Now that we have addressed many perceived issues, this was a fantastic five day cycling adventure.

I came in a few days early and was able to see the Jamaican Racing team do their Mo’ Bay to Lucea Pepper Ride on Thursday morning, a 50 mile out and back. They left at 7 am and were back at 9 am. These were our guides. They rode with us over the next three days, maintained our bikes, escorted us through towns, and coached the novice and expert cyclist up and down Black Mountain and if necessary pushed members up the hill. We had two members of the Jamaica Constabulary Force escorted us on motorcycles. They blocked traffic at stoplights, created a lane for us in a number of busy areas and in a few cases carried both cyclist and cycle up hill.

Cyclist flew in on Thursday morning and were picked up at the Mo’ Bay airport. They were taken to Active Holidays Welcome Center. The staff unpacked their bikes and assembled their bikes. Boxes were stored away and cyclist transported to Negril. We had a wonderful reception on the patio looking over the famous Negril 7 Mile Beach. We met our new comrades who came from across the US, Europe and the Caribbean. We had an almost United Nations of nationalities. We also met up the Jamaican Notational Cyclist Team and Mo’ Bay Cornwall Cycling Team. After the receptions, we dispersed to various eating establishments on dining recommendations from Jennifer, who didn’t tell us, she was foodie. Every town we visited, Jennifer had a restaurant recommendations and she communicated in I believe (4) languages, not including Jamaican Patois.

The next morning, we had a hardy inclusive Jamaican breakfast and some great quick bike maintenance and repair. The ride out with motorcyclist escorts Winty and Farrakhan was great. The first day was the easiest with not a lot of serious climbing and a pleasant ocean breeze to cool us down. We stopped in the town of Lucea, half way to Mo’ Bay, where we enjoyed our lunch in the market place consisting of fresh Jamaican fruits and cocoanut water straight from the cocoanut. The second half consisted of small rollers until we made to Mo’ Bay and stayed at the Sunrise. Many of the riders took advantage of the free pools, gyms and beach chairs. It appeared the first day ride did not tire out some members, who were seen partying to reggae music late into the night, while other took taxi’s into town and roamed the streets.

The second day of riding was definitely more challenging than the first in respect to length, number of long climbs and tropical breeze. You learned to love the westerly breeze because it kept us cool, but it delivered a little head wind. On most rides, the sight of a hill causes fear and panic in the hearts of novice riders. Not on the Reggae Ride. The cyclist tour guides would come up behind cyclist who were having difficulty and place a firm hand on their backs and push them up the hill. I think a few of our riders immediately moved out to the far outside and waited for their Jamaican Pushcart service which was faster up the hill than those of us who powered every hill.

We stopped at the home/hotel of renowned Jamaican artist, Joe James. A cute off the beaten path Hotel Gallery where we were serenaded by kids singing Jamaican folk songs. This was a beautiful little spot to rest and recover before the second leg into Ochi.

We ended our second day ride at ScotchieJerk Restaurant and then headed over to Dunn’s River Falls by bike; some members after lunch were not feeling the bike, so they took the bus. After 70 miles, we did more climbing, but it was climbing the cool steps of the Dunn’s River Falls and enjoying the best massage nature can provide, gallons of water pounding against your sour muscles. After the falls; a few hardy souls rode the final leg to the hotel. Yes, a long day, but after a quick shower, we dispersed across the town of Ochi checking out another set of Jennifer’s recommendations. Jennifer made the tour bus available to us.

The last day was more challenging if you didn’t like rollers. The eastern tip of the island is greener and more mountainous. We were traveling just below the northern portion of the infamous Blue Mountains, home of the finest coffee in the world. The first two days were lots of straight roads with a few climbs. The last day more climbing up and down the hillsides dropping into small hamlets, crossing multiple river bridges and then we got to Black Mountain. Not the longest climb, but definitely the winner for steepness and highest number of hairpin turns. At the top, the folks came out and cheered with us as members came up the apex. The descent was perfect, definitely my favorite section. After a rest stop, we rolled through small towns along the coast heading to Port Antonio and finally ending at the Frenchman’s Cove, a once exclusive hotel of the rich and famous in the 50′s. We had lunch on the beach, hung out at the beach and Active Holidays bused our bike boxes. The bikes were disassembled, loaded onto the bus and we were taken back to Ochi. Next day, we went straight to the airport.

Great adventure with great service. We had access to constant bike repair and tuning. Many of the riders were able to get massages immediately after or during the rides. We were broken into two groups, one for the folks that wanted to roll hard and the second group for those who wanted a more leisurely pace. We made quick stops to see the sights, but every ride was challenging. This is a great ride to see the country up close and personal. We had a lot of encouragement from Jamaicans as we rolled through towns and hamlets. We rolled past a school at recess and the kids stopped everything to cheer us on. Many of riders got great cycling tips from professional cyclist and many of us were humbled by their athletic ability.

For more on the Jamaica Reggae Ride, visit www.jamaicareggaeride.com.

I’ve been enjoying the guest articles we’ve put up lately that talk about cycling in various locations around the world.  This time, we’ve got a great guest post about where I call the world headquarters for cycling….Amsterdam.

Cycling in Amsterdam

When people go on holiday, they usually return home feeling bloated, worse for wear or just generally out of shape. It might be because they spent a bit too long at the breakfast buffet or due to spending too much time lying down on the beach, but it’s possible to come back from your trip feeling better after getting a little exercise.

Walking, swimming, canoeing and even rock-climbing are all healthy activities which can be great for your physique, but for something a little gentler, why not get on your bike instead? Cycling can be a lot of fun, especially when with the family; and destinations like Dutch capital Amsterdam are perfect for cyclists of all ages and abilities.

Travelling among the tulips

Holiday firm Cheapflights recently did a blog post on top cycling destinations. One that surprisingly didn’t feature on the list was Amsterdam. It’s one of the most cycle-friendly cities in Europe, and the straight streets make it easily navigable for small groups who want to explore the place by bike.

Amsterdam has an extensive network of dedicated bike paths, which makes cycling through the city pretty easy to do. While on your bike, you could take in a few sights, visit some of the capital’s most famous landmarks or just go wherever you decide to pedal if you want to see something a little different.

Culture by cycle

Arguably the most important cultural site in Amsterdam is the Rijksmuseum. First opened in 1800, it has played host to exhibitions charting local, national and global history, and is a great place to take the kids. Admission is usually cheap, but be prepared to queue, as it’s very popular with tourists from all over the world.

The Van Gogh Museum is great for art lovers and plays homage to one of the city’s finest ever painters, while the Heineken Music Hall is a great music venue where you can see some of today’s biggest and up-and-coming acts. For a little peace and quiet or if you need a place to rest your legs, the Vondelpark is great, especially during summer.

Photo c/o  http://commons.wikimedia.org/wiki/File:Amsterdam_0002.jpg

I feel like I know my body pretty well, and my diet and routine are disturbingly the same each and every day….so when my performance on the bike changes, it makes me start to wonder what’s going on.

For the past couple weeks I’ve felt off, and I’m not biking up to what my usual standards generally are.  Not like it’s a drastic difference, but enough to  have me wondering.

When I first started feeling it, I thought I was coming down with something.  But it’s over two weeks later and my body still feels the same.  So what do you do when this happens?  Well, if you’re like me, you analyze and assess things hoping to find what’s causing it.

If you’re ever experiencing this yourself, here’s a list of what I went through in case you’d like to try it out.  Oh, and If any of you have other ideas, please share them with us as well.

Assessing the Struggle

Diet – This is probably one of the biggest things to consider.  Proper fuel is necessary in order to achieve performance on the bike (or anything else).  Even a change in diet is enough to set you off until things adjust.

Weather – Increased temperature can heat you up and make things feel harder when out on the bike.  Even worse is increased humidity…or a combination of both.  Sometime the temperature might be the same, but the added humidity makes things feel increasingly tough.

Stress – Our bodies weren’t meant to be stressed, and if you’re like me….a bike ride is a perfect cure.  But if you are stressed, it can take a toll on your bike performance.

Equipment - How many times have you been out riding, find yourself struggling and then look back to make sure your back brake isn’t rubbing on the rim?  Yeah, I’ve had rides like that where I felt something must be dragging me down….and then realize that it’s not an equipment issue.

But it could be.  Make sure your bike is tuned up and humming properly or it could be a cause of decreased performance.

Metabolic Cycle – I’ve never really looked into this very far, but I’m a firm believer that each of our bodies goes through up and down cycles.  A slight decrease in performance could simply happen because you’re fluctuating on a low cycle.

Burn Out – This is a big one.  Sometimes if you train and train and train, your body gets burnt out….and if it persists, you can even start seeing negative progression or illness.  There are many ways to avoid this, but adding recovery rides to your routine and taking structured time off the bike can help.  Avoid over-training and burn out…it will help keep you feeling good on the bike.

Sleep – Are you getting enough sleep?  Well if you’re a Parent like I am….you know what lack of sleep is all about.  I honestly can’t remember the last time I had a solid 8 hours of continuous sleep.  Your body may not need as much sleep as you think it does, but getting enough is still very important.

Wind – I already mentioned weather, but wanted to put wind in another category.  It has always been my nemesis, and it’s often been the culprit for some hard pushing out on the bike.  A strong wind can cut down your typical average speed by a couple miles per hour or more.

Okay, so after my self-analysis, I determined that my slight lack of performance was due to burn out and weather.

I really can’t remember the last time I took a week off from riding.  Yes, one of the hardships of living on a tropical island.  I’ve felt for a few weeks now that my body needed some time off, but I’ve been pushing it because with Mocha Spoke opening soon I knew my days would start getting very full.  I figured I’d rather wait to take time off until I was insanely busy.

The temperatures haven’t really increased, but I realized that the humidity has.  It’s definitely one of the causes for what’s been going on.  I’m actually feeling better now, but will be taking some days off from riding very soon.

How about you?  What do you do if you’re ever feeling like it’s a struggle out there on the road?

When Joel agreed to share his amazing and captivating story of how the bike saved him from taking his own life, I knew right away that this was going to be something that our readers would find so compelling.

I’m honored to present this very personal post by our newest Loving the Bike team member, Joel.  He’ll be an ongoing contributor on the site, and we’re kicking things off with a big one.  What Joel has accomplished over the past couple years has Make it Happen written all over it.

The Bike Saved My Life

by Joel Phillips

Every chance I have, I talk about how the bicycle gave me my life back and the joy it continues to bring.  A couple years ago, I dropped a story on Loving the Bike entitled “Rediscovered Passion”.  Darryl personally reached out to me because 1) He supports anyone that rides a bicycle, and 2) he liked my writing style.

In that story I paint a picture around the story of getting my first bicycle on my fourth birthday and how exciting it was because a whole new world of possibilities opened up for me.  I went on to talk about how I grew older and the bicycle gave way to the car, and I became progressively fatter.  I refer to a conversation with a couple of doctors resulting in me agreeing to take up riding my bicycle as my form of exercise.  I talk about how a ride along the Platte River near downtown Denver ignited a spark and I decided to make it my life’s work to get more people to ride bicycles.  It’s true what they say, there are two sides to every story and I am finally able to admit this is, and put it to rest.

Like Paul Harvey said, “and now…the REST of the story”.

I put my bike, a red Diamond Back Accent EX, circa 1987, into my truck and took it to work.  There, I leaned it against a wall on the dock outside of my office window, where it sat for about three months.  The intent was to ride it at lunch and get some type of cardio workout, but it was easy to always talk myself out of riding.  I was 377lbs at the time, (3 1/2 years ago) I was doing the job I had when I first started in printing, back in 1989, (shipping & receiving).  I had, and still have the same wonderful wife, but I was stuck in a miserable story that left me deeply depressed.  Then one particularly “bad” Monday, I decided Tuesday I would ride my bike along the Platte River towards downtown Denver.  So…that night I got everything ready for the ride at lunch the next day.

My wife left for work before I did, so we kissed goodbye and I gave her a little extra with the hug, I could see in her eyes she sensed something different.  Charlie was in his bed, on a chair, in our bedroom window and I caught a glimpse of him as I tossed my backpack of stuff for the ride on the passenger seat of my truck.  In the backpack there was nothing any cyclist would ever take on a ride.  However this wasn’t just any ride for me, I had decided it would be my last ride.  In my backpack was a note of apology to all of those I felt I had hurt during my life, along with a loaded 9mm handgun.  I was going to ride my bike to a secluded spot along the Platte River trail and end my life.  I could see no other solution and just wanted the heartache and misery to end.

As I rode past Mile High Stadium and made the turn north where the path parallels Eltich Gardens (local amusement park) I remember feeling the burning in my legs as the trail went from flat to sloped, the water in the river seemed louder, making it’s presence known.  Then those feelings I had as a little kid, when I got my first bike, came back; not just bits and pieces, but like a flash flood.  For the first time in a LONG time I felt alive!  I could feel my heart pounding and my breathing was very heavy as I rolled my 377lb frame into Confluence Park.  I stopped and took in what I was seeing, the Platte River and Cherry Creek converging, the Rocky Mountains towering above the horizon, beyond the cityscape.  My bicycle had breathed the will to live back into my soul.

That ride along the river led to me taking charge of my life.  I am not going to say life’s been a downhill-ride ever since, because it hasn’t…but I sure learned how to endure the climbs, and the views at the top are always spectacular.  Today I am 274lbs, I rode in a multi-day bicycle tour through the mountains of Colorado, I became a certified ride instructor and most exciting, I am the founder of an organization that will deliver, and manage, a community-wide bike sharing system to Arapahoe County.  Along the way I have made friends throughout the world and even discovered a couple of sisters I didn’t realize I had…(wink, wink Krissy & Julie).  To say the bicycle has left me touched, moved and inspired seems like an understatement; for it has also restored my integrity and opened my eyes not only to a new world of possibilities, but a world where anything is possible.

I don’t pretend to have any of the answers, but I do know that if you keep pedaling you will get to where you are going.

Happy Riding my friends and please, share the joy you feel on your bike, it may just save a life.

I am from Canada, but there is a whole lot of that huge country that I have never explored on a bike.  One such area is Quebec City.  Alexandre Duval knows all about the best bicycle paths in that location, and is here to give us the top 5 bike paths in Quebec City.

The Best Bike Paths in Quebec City

Summer is now on its way… And with it comes the biking season! With close to 7,000 kilometres of bike lanes and paths, the Canadian province of Quebec indisputably is a destination of choice for bicycle touring lovers. The province – the largest in Canada – offers a wide range of unique panoramas in each of its 17 administrative regions. Still, the Capitale-Nationale region absolutely has to be on one’ bucket list! Both in Quebec City and its surroundings, fabulous bike paths and lanes allow you to discover a blend of city, countryside and nature.

1. Le Corridor du littoral

Part of the 5,000-kilometre long Route Verte that extends across many beautiful Quebecois regions, the Corridor du littoral section unquestionably is among the must-see parts of the Route Verte. Starting in Cap-Rouge and bordering the majestic St. Lawrence River – which is the 25^th largest river in the world – the Corridor du Littoral brings cyclists up to the enchanting site of the 83-metre high Montmorency Falls.

On their way to the falls, cyclists will have the chance to bike through the modern, artsy Promenade Samuel-de-Champlain which was built to celebrate Quebec   City’s 400^th anniversary in an effort to promote citizen access to the waterside. Le Corridor du Littoral also brings cyclists through the Old Quebec area, allowing them to see what undoubtedly is one of the most picturesque and attractive (if not the most) historical districts in North America.

2. Le Circuit Félix-Leclerc

Spanning 67 kilometres, the Circuit Félix-Leclerc is located on the Orleans Island, just east of Quebec City, and was named after legendary Quebecois singer, poet and songwriter Félix Leclerc who lived and died on the Island. Going around the Island using its main road, the Circuit brings the visitors through charming, small villages where local producers have established a strong reputation due to the excellence of their wines, alcohols, pâtés, etc. The Circuit offers unique outlooks on both Quebec City and the Montmorency Falls.

3. La Véloroute Marie-Hélène-Prémont

Named after Quebecois cross-country mountain biker Marie-Hélène Prémont (who won the silver medal at the 2004 Olympic Games in Athens), the Véloroute Marie-Hélène-Prémont is located on one of the oldest roads in the province of Quebec: the Route de la Nouvelle-France. It brings bicycle touring lovers through seven towns that showcase interesting cultural activities as well as great architecture. The Véloroute also offers more than 40 tourist attractions.

4. Le Circuit du Cap-Tourmente

The Circuit du Cap-Tourmente is a very short path: although it is quite close to the Véloroute Marie-Hélène-Prémont, the Circuit only extends across 10 kilometres. Still, it is an ideal place to spend an afternoon with the kids, not only because the circuit is short, but also because it is a National Wildlife Area that serves as the primary habitat of the Greater Snow Goose during its migration. The Circuit therefore is a wonderful occasion to mix sports with nature, picnicking and bird observation. Adults will also be able to make a short stop at a local wine yard if they wish to…

5. La Vélopiste Jacques-Cartier-Portneuf

From May to October, cycling enthusiasts are invited to travel across the 68 kilometres that the Vélopiste Jacques-Cartier-Portneuf has to offer. Lakes, rivers, mountains, falls and little towns blend into a fabulous circuit that will enchant the whole family. Various attractions are available along the way: the Vallée Bras-du-Nord, with its majestic 150-high Delaney waterfall, and the Station Duchesnay, with its tree-top circuit, labyrinth, spa station, sports activities and accommodation options, give the Vélopiste Jacques-Cartier-Portneuf the potential to turn a mere bike ride into a real holiday that could last many days…

About the author:

Alexandre Duval is a blogger for Via Rail who writes about great activities to do in Montreal, Quebec City and elsewhere in Quebec, Canada and the world. Alexandre has lived in three countries and visited more than fifteen.

Top image c/o www.tripadvisor.com.

After the popularity of last year’s Sweet Potato Cycling Fuel options, I thought it was high-time to share my newest, favorite way to eat them.  Sweet Potato Chips.

These are a delicious, savory option on the bike, a great food for snacks or to round out a meal, and a nutrient powerhouse whenever you’d like them.  And, what’s more, they can be made in less than 10 minutes.

Recipe of the Week: Savory Sweet Potato Chips

Ingredients:

• 2 large sweet potatoes, sliced as thin and uniformly as possible (if you have a mandolin, it works best)
• 1 teaspoons chili powder
• 1/4 teaspoon garlic salt
• 1/8 teaspoon smoked paprika
• 1/8 teaspoon cumin powder
• 1/8 teaspoon kosher salt
• 1/8 teaspoon cracked black pepper
• 2 Tbsp melted organic coconut oil, high oleic sunflower/safflower oil, or extra virgin olive oil

Instructions:

Conventional:  Preheat oven to 400°F. Combine seasonings and oil in a large bowl.  Add sweet potato slices and toss to coat.  Place slices on sprayed cookie sheet in a single layer.  They can be touching but not overlapping.  Bake only one sheet at a time, flipping the sweet potatoes half-way through, until centers are soft and edges are crisp, usually a total time of 22-24 minutes.  Watch baking times carefully, especially the last few minutes to avoid burning (times will vary oven to oven).

Super Quick:  Follow conventional instructions, except, don’t heat oven.  Cover microwave plate with parchment paper.  Place slices in a single layer in microwave and cook on Power Level 9 for 3 ½ to 5 1/2 minutes, until crispy but not burnt.  I started with 3 1/2 minutes, and then cooked for 30 seconds at a time until crispy (they will get crispy once they curl up a bit).  It may take a little trial and error to sort out the time.  The thinner the slices, the quicker they’ll cook and crispier they will be.  Repeat until all are cooked.  Allow cooked slices to set for 5 minutes.

Even Faster:  Don’t feel like slicing and cooking?  You can find good quality ones at most stores.  Try a minimal-ingredient option such as “Food Should Taste Good” sweet potato chips.

Comments:

If you’ve missed the reasons why we might eat Sweet Potatoes on and off the bike, here are a few.  Sweet potatoes provide:

• A vast array of antioxidants including very high levels of Vitamin A and beta-carotene that fight free radicals and promote reduced oxidative      stress.
• Anti-inflammatory nutrients including glycoproteins that promote cellular health
• Carbohydrates that promote steady blood sugars and even-keeled energy

And, when do I recommend real food options on the bike?

For the casual cyclist, you can use these any time you’d like in place of “sports food” gels and bars.  They provide long-lasting carbs and are worth carrying if cycling for 2 hours or more.

For the serious cyclist, I recommend meeting fluid, carbohydrate, and sodium goals every hour.  For more information on these hourly goal specifics, see this short Cycling Video Tip.  Then, for longer rides, I recommend a savory, real-food option every 2-3 hours.  If not too big a portion (think ½ a sandwich or less), not a hard-to-digest food (no pizza or steak), and one that offers nutrients your body can use (long-lasting carbs), it usually improves digestion, satisfaction, and sodium intake while riding.

But doesn’t the microwave kill nutrients, plants, and cells? I know there may be readers who have sworn off microwaves.  Of course, this is fine and they’ll want to use the convention method for these chips.  Others would never think of such a thing.  And many, wonder how microwave affect the safety and nutrients in our foods.

From what I can find in research (I’m certainly not a microwave physicist), the results are somewhat mixed.  The safety issue doesn’t seem to be too much of an issue with typical use.  Although most nutrients are decreased at least slightly with any cooking method, many retain the same levels as with conventional cooking.  Some are decreased more.  And, others show higher retention likely due to less cooking time.  As for the recent plant-dying-after-being-fed-microwaved-water-experiment re-circulating around the web, I think it’s been debunked with other plant studies more than once.  This is not to say everyone should microwave food or I think it’s the best method all the time.  I’m a self-described endurance athlete hippie.  I make my own yogurt every 3 days.  And still, at this point, in a pinch I’m willing to use my microwave.  Even sweet potato chips.

Which reminds me.  It’s about time to get out on my bike and eat some!

Fuel Your Ride. Nourish Your Body.