Meet the Riders
The "Burly Girl?" No Problem!
by Chantelle Lusebrink
Andrea and Chantelle
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After 200+ miles on my trusty bike from Seattle to Portland in early July Cycle the WAVE's Burly girl ride only presented a 62 mile challenge.
So my partner in bike crime, Andrea Collins, and I signed up. We were pleased to be doing something good with our new found passion for long rides - supporting Eastside Domestic Violence Program, a cause I was very familiar with from writing for The Issaquah Press.
Neither of us paid mind to the raised eyebrows of those around us when we mentioned the 62 mile ride. I even declined an offer by the Lakemont Ladies Cycling Club to come train on a few hills with them. I figured I'd be just fine. Oh silly me!
What neither of us realized was the Burly Girl had way more in store for us. Only a few miles in and I was feeling a little out of shape and wishing Andrea would slow down. One hill after another, my legs begged for mercy.
Reaching the rest stop near Tiger Mountain Country store, the sun started to break through the clouds and the peanut butter and jelly sandwich was welcome sustenance, as were the friendly faces.
A couple miles south of the store, we realized there weren't people in front of or behind us. Pulling to the side we saw we had taken a wrong turn. Much to my chagrin the right path led up the mountain. Suffice it to say, I wasn't ready for the steep incline of Tiger Mountain at all.
Watching Andrea rocket in front of me, my heart sank, realizing maybe I should have trained. But then came the Liberty High School cheerleaders! "Be Aggressive! B-E Aggressive!" they shouted and aggressive I became.
Sailing down the other side of the mountain, I contemplated riding to my home in Maple Valley, grabbing a car and meeting Andrea at the finish line. But with the support of other women around me, I pressed on to the Cedar River trail, to downtown Renton, to another dreaded hill, to Newcastle where cramps in my calves and a deadly four-way stop awaited. Finally, to Issaquah where the finish line - more importantly the chocolate - was waiting.
It was in every moment I felt like giving in that I found support, renewed energy and strength from the women around me crusading to make the world a better place.
One stroke of every pedal was forward movement toward a better tomorrow for women suffering in abusive situations .
Thank you to each of the women who offered advice, bright smiles and encouragement!
Will I be training for this year's Burly Girl? You bet! |
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Pedal Partner Giving
Cycle the WAVE was created out of the need to bring funds and awareness to domestic violence in our community. Everyone can be involved even if they can't ride. Consider creating your own fundraising page to encourage your friends and family to donate in support of you and EDVP. Donate here http://cyclethewave.com/Pedal%20Partner/Pedal%20Partners.html to support or honor riders and non-riders alike.
What Your Donation Will Provide$55 A night in a local hotel or motel when shelter is full
$40 Answer a cry for help on the 24-Hour Crisis Line
$30 Purchase a warm coat for a growing child
$20 Purchase gas cards, bus passes, phone cards
Any amount is greatly appreciated. |
 Free Spin Class
A donation for the EDVP shelters will be collected at each session. See a complete list of shelter needs at http://www.edvp.org/getinvolved/donate.aspx. Current priority needs at the shelters are toilet paper, cleaning products, bus passes and vacuum cleaners.
Expect a fun workout with Cycle the WAVE trivia questions and fun giveaways!
Saturday April 17th
7:00am spin class with Joan
8:15am spin class with Heidi
Limit is 15 per class. Call now to reserve your bike -425.452.4240. Bring a towel and water bottle.
NOTE: Arrive 6:45am for bike fit for early class and 8am for Heidi's class. For early class, doors will open at 6:45am. Enter at lower level gym. Use tennis court parking lot. Center will not officially open until 8 am (front entrance). |
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Exercise of the Month
Reverse Shoulder Fly
by Shannon Paterson
ACHIEVE Personal Training and Multisport Coaching
Winter is officially over and Cycle the WAVE rides will begin soon! Since you'll be getting quite a bit of leg work this month, our highlighted exercise will focus on integral upper body muscles.
Most people don't associate cycling with upper body strength.
In order to generate power in the legs, the upper body has to provide balance and shock absorption in a very unforgiving forward flexed position. Fatigue leading to poor cycling posture can set off a series of negative postural form breaks through the core, hips and knees.
Look at a cyclist's profile and you'll notice a rounded upper back and forward shoulder roll. Good cycling form, not so good once you stand upright. To counter-balance this posture, you need to strengthen the opposing muscle groups in the posterior shoulder, rhomboids, and trapezius. The reverse shoulder fly will do just that! but if you've been reading my column at all over the past few months, you know that I'm a core-stickler. No leaning on a bench or sitting down like you may have done in the past. This exercise is done on one leg to target the abs, low back and hip extensors (glutes).
  Try It:* Stand on your left leg. Lift your right leg and lower your torso to maintain a straight line from head to toe. You should think of forming a "T" so that your torso and leg are at the same height. do NOT allow your torso to bend at the wait and drop below the hip.
* Hold a small set of dumbbells (no more than 5 lbs) so they hang directly beneath your shoulders, palms facing inward.
* Keeping a slight bend in the elbows, lift the weights by pulling your shoulder blades together and squeezing them at the end of the lift.
* To maintain proper spinal alignment, push your chest out and pull your right leg up as you lift the weights. This should be a slow controlled movement, no momentum. It's likely you won't be able to lift the weights very high. that's okay. Lack of flexibility will be a limiting factor. A good reason to stretch those pecs after every ride!
* Lower the weights to starting position while maintaining the "T". You should feel this in the upper middle back between your shoulder blades.
Do two sets of 15 reps, the second set standing on the right leg. Spread those wings and fly - in the gym and on the road! |
 We'd like to thank all those that stopped by to see us at Gregg's Greenlake Cycle WOW event, Seattle Bicycle Expo, and REI's Diva Night.
These events were great fun with lots of good networking. We met many new potential riders and visited with many who rode last year and will ride again. | |
Experience Cycle the WAVE
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Cycle the WAVE is Presented by
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Welcome Back Sponsors!
Find food at our Finish Line from:
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Alderwood Mall on April 3
Southcenter on April 10
Tacoma on April 17
Redmond on April 24
The Landing in Renton
April 11
Free Indoor Cycling Class
April 17th at SBCC
Jump start your training season!
(see article for details)
Intro to Cycling for Women Clinic at Issaquah REI
Hosted by Cycle the WAVE
April 20th
May 15th
Save the Date!
Cycle the WAVE Kickoff
at Maggiano's
July 15th
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Terry Flippin of Artistic Solutions
is the master artist behind all our printed material and design work. Artistic Solutions is a loyal returning sponsor.
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News & Updates:
Interested in becoming your City's Ambassador?
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P.O. Box 6398
Bellevue, WA 98008-0398
$ Donate | |
