“PPCC Communication”
December 2022
Hi all….Welcome to the December 2022 edition of the PPCC Communication.
Great weather for riding during November with a mixture of warm and cooler days. Wind and rain has been minimal which has seen good numbers out enjoying each other’s company and fresh air. We now move into December which is the start of summer, I think we are going to see a lot more warm/hot days and we need to think about how we ride but more importantly how we ‘prepare’ prior to riding on a hot day. I’ll talk more about this issue later in this communication.
COVID continues to be amongst our club and it is pleasing to see those affected doing the right thing and staying away so as to keep our members safe.
REMEMBER….if you are feeling unwell or have minor cold like symptoms, stay home, get a rapid antigen test done and follow the isolation instructions to be sure you do not have the virus before coming in contact with the group.
Continue to wear your mask, sanitise your hands and apply social distancing when out in the community. It’s your way to protect yourself and those closest to you.
PPCC AGM:
Saturday the 17th December at 11:00am is the date and time set for our AGM. As per the ‘flyer’ emailed to all current members by Peter Smale, the AGM will follow the usual morning ride at Bronte and Kerry’s home. Morning tea will be supplied by the club. Come along and have a say in the future direction of your club.
PPCC membership can be paid at the AGM.
PPCC Members Christmas Lunch:
Sunday 18th at 12:00 has been booked in at the Risdon Hotel.
Again please refer to the Christmas Lunch notification that Peter Smale sent out to all members. All current financial members will be invited to attend.
Please note: There is a RSVP date for this event as we have to book only for the numbers intending to attend so as to allow the Risdon Hotel to utilise its seating capacity to the fullest on the day.
Please reply to Peter by Friday 9th December.
Email: p.smale@bigpond.com
Phone: 0419 853 923
Cycling and Sun Protection: Our Best Tips: (https://myskincentre.com.au/article/cycling-and-sun-protection-our-best-tips/)
In Australia, the rates of skin cancer are extremely high, with two out of every three people facing a diagnosis during their lifetime. According to the Cancer Council, in any given year over 750,000 people are treated for non-melanoma variations of skin cancer. Most cases of cancer occur as a result of exposure to UV which is found in the sun rays. Even when you don’t get visibly sunburnt, you are still at risk.
Many of us enjoy cycling, but as an outdoor sport it can often result in hours spent in the sunlight, so proper protection is vital. Before you depart on your next bike ride, make sure you are prepared. Here are our best tips for sun protection when cycling:
Cover Up-
We all know helmets are a safety requirement, but this doesn’t mean you can’t have the benefits of a regular hat. Many of the top cycling brands sell specially designed caps which can fit snugly inside your helmet, giving your face and neck added protection from the sun.
Where possible choose cycling clothing with long sleeves and pants, while investing in gear which has been made with a warmer climate in mind. Active wear for cycling comes with a UPF (Ultraviolet Protection Factor) rating, and generally the higher the number the more protection it will give. There is a reason why bikes and Lycra go together – it has much more sun protection than other lighter fabrics such as cotton.
Protect Your Eyes-
Your eyes can suffer from sun damage, just like your skin. Look for sunglasses with high levels of both UVA and UVB protection.
A quality pair of sunglasses will give your eyes the sun protection they need while shielding against dirt and debris. Find a pair which is comfortable and blocks out the glare from the sun. Styles with interchangeable lenses will cater to a variety of different weather conditions.
Many riders opt for full framed sunglasses which protect the sides of the eyes as well as the front.
Wear the Right Sunscreen-
When applying sunscreen, always follow the directions carefully and use a generous amount. This should be applied half an hour before you go in the sun, and reapplied every two hours, or as necessary.
Find a variety with a minimum of SPF30, keeping in mind that we now have access to SPF 50+ so this is the new recommendation. As you will be exercising, choose a brand which is sweat resistant. Sunscreen should be used in conjunction with other measures, and not as the only means of protection.
Get Checked Regularly-
No matter how cautious you are, if you spend time outdoors it is recommended you have regular skin checks. Sometimes a mole might look innocent but could be hiding something more sinister. Whenever possible, plan your cycling for the early morning or evening to avoid the hot midday sun. Don’t forget to keep hydrated!
https://myskincentre.com.au/article/cycling-and-sun-protection-our-best-tips
Top Tips to Stay Hydrated When Cycling during the Warmer Months:
(https://www.steadcycles.com.au/top-tips-to-stay-hydrated-when-cycling-during-the-warmer-months/)
Hydration techniques for cyclists
Hot weather can be a let-down when you want to go for a ride. Cycling is no doubt a heavy physical activity despite it being low impact sometimes. You mostly work your legs, but you can easily get a complete workout in one outing. Now add warm weather and your usual cycling routine becomes an even heavier outdoor activity.
Don’t fret. Whether the weather is hot or freezing, we have tips for you so you can go for a ride safely. And for the warmer months of December to February, here is the most important tip: STAY HYDRATED!
Your body is between 50 and 80 per cent water, and you lose some of it due to sweating when you engage in physical activity. Now imagine just how much sweat you produce – and how much water you lose – while cycling under the heat of the sun. Cycling has many health benefits, but dehydration can cause cramps, heat exhaustion, or even heat stroke. Read on to prevent these and learn more about hydration.
*Tip #1: Know the right hydration-
When it comes to hydration, water still remains as your number 1 choice. Your body is mostly water, what better way to replenish it by drinking water?
Water-
Most bodily functions rely on water. Water lubricates your joints which help you move as you pedal. Water transports oxygen throughout your body which helps reduce the build-up of lactic acid and that painful sensation in your muscles. Water also regulates your body temperature through sweating; making it your best friend under the heat of the sun, effectively preventing dehydration. Drinking water does not only prevent dehydration, it also gives you overall good health. You might be surprised that the fluoride-rich drinking water in most parts of Australia can help you stay hydrated while cycling, improve digestion, moisturise your skin, and yes, maintain healthy teeth.
Sports drinks-
Drinking water is almost always the preferred option when it comes to hydration. However, high temperatures in summer make you sweat a lot more than usual. Water may not be enough to stay hydrated and keep your performance steady. Sports drinks are specifically made to replace lost body fluids, carbohydrates, and electrolytes due to strenuous physical activities, more so on hot summer days. Besides preventing dehydration, sports drinks can also keep you energised as you go for your ride. Remember to be cautious when drinking sports drinks. Although designed for physical activity, you should only drink it when necessary: during prolonged outdoor physical activities on high temperatures. Sports drinks contain a significant amount of both sugar and sodium. Excessive amounts of each in your system can cause health problems and weight gain, negating the good you get from regular cycling.
Energy drinks and carbonated drinks-
Other drinks, such as energy drinks and carbonated drinks, contain large amounts of caffeine and sugar. They generally taste better than water which makes you drink more. However, large consumption of these caffeine-rich drinks to quench your thirst can do more harm than good for your summer cycling hydration. Caffeine makes you sweat faster and urinate more frequently. It also stimulates bowel movement, which makes you lose 250-500mL of water. All these will dehydrate you faster. This is not good for your cycling on a hot sunny day, which is why health experts don’t recommend it.
*Tip #2: Hydrate before cycling-
Before you go out and start cycling, drink lots of water. The process of staying hydrated when cycling begins before you actually go cycling. This important tip is often neglected. Being adequately hydrated before going for any physical activity prepares your body for the amount of work and effort it will exert. Start with enough water to help your body temperature effectively adjust to the high temperatures outside. You can start your cycling with a refreshed feeling despite the warm and temperate Australian terrain. It also makes you feel stronger and more alert as you cycle.
*Tip #3: Hydrate while cycling-
Stay hydrated as you cycle. Make sure to bring along with you the water bottle of your choice or that gift from your mates. Having easy access to drinking water or your sports drink is the most crucial step to stay hydrated when cycling. Take regular sips of water every 5-10 minutes. Rehydrating in small amounts can replenish lost body fluids steadily and make sure that you do not experience cramping. Do not wait until you feel thirsty.
*Tip #4: Hydrate after cycling-
The need to stay hydrated does not end the moment you finish cycling. Drenched in sweat, you should replace the water and electrolytes you lost. Drink more water or an appropriate amount of sports drink. You might also choose to eat a fresh selection of hydrating fruits and vegetables to rehydrate because you’re not on the move anymore.
*Tip #5: Stay hydrated throughout the day-
If you think that staying hydrated is only important before, during, and after cycling, then think again. Accredited dietitian Natasha Murray says that it is healthier to regularly hydrate the whole of your day than dehydrating during physical activity then rehydrating to compensate for the lost fluids.
The body requires 3 litres of water daily, especially cyclists’ physically active bodies. Make sure to fulfil your body’s hydration needs by drinking water and adding water-rich foods in your diet. Good amounts of water, carbohydrates, and electrolytes in your body ensure that your body functions well. Cycling improves you and your bodily health, but it also poses a risk of dehydration and its harmful effects. Do not waste your efforts for a healthy and active lifestyle just because you do not rehydrate enough. Make cycling and good hydration go hand-in-hand!
Do not let the warm weather let you down. Go for that summer ride and keep pedalling on. Just remember to stay hydrated: before, during, and after cycling!
https://www.steadcycles.com.au/top-tips-to-stay-hydrated-when-cycling-during-the-warmer-months/
BikeSA:
Please check your BikeSA memberships as it’s about this time of the year you may find it is up for renewal. Renewal can be completed on the BikeSA website, by phone or ‘snail mail’. As per previous years, forward your receipt to our Treasurer for reimbursement of the fees.
As a Bike SA member you can participate in their organised rides. Contact Bike SA or check their web site.
(08 8168 9999) (office@bikesa.asn.au)
Have your say:
This is your newsletter as well so email your article to me and I will add it to the monthly newsletters and our web site. Ie: Coming events, cycling news articles, items for sale/wanted etc. Please email me anything you would like to contribute’.
Merry Christmas:
Merry Christmas and a Happy and Safe New Year to all PPCC members and their families and hopefully 2023 will be a better year for all.
Be safe, consider others and enjoy your riding.
Cheers,
Brenton
0417823057
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