Who: You and everyone else you can drag out of bed
What: The Wildflower Training Group’s Group Bike Ride
When: Saturday November 22nd at 9:00 AM
Where: NW Lucky Lab
1945 NW Quimby Street
Portland, OR 97209
http://maps.google.com/maps?hl=en&q=1945+NW+Quimby+Street,+portland+or&ie=UTF8&t=h&z=16&g=1945+NW+Quimby+Street,+portland+or&iwloc=addr
Park in the street and we will meet under the covered Lucky Lab parking area.
How: Try to carpool, or you can drive yourself.  You can even be bold enough to bike there if you need the extra distance.

BRING FENDERS!!!

The Why:
We all know that it will be raining poodles Saturday, so I am planning on having a 1 hour clinic where we will go over riding in this weather, using signals, simple bike fitting questions and then we will do a tire changing clinic.  I will first demonstrate changing a flat (I am fairly speedy) and then everyone else will practice changing a flat even if you don’t have a flat, we will pretend like we did in grade school. 

More Why:
When we are riding in a group and as the season progresses, we want everyone to be self sufficient and comfortable.  I shouldn’t have to get my fingers dirty because you get a flat.  Instead, I should be in awe as you change your tire in less then 5 minutes and we are back on the road before my HR gets below zone 3. 

We will then go for a quick 45 minutes to 1 hour bike ride from the Lab to Spring Water Corridor to Sellwood and back.  Along the route, we will practice arm signals and call backs.  These are also very important because when we are cruising in a tight group later in the year doing 21 miles an hour and someone fails to point out a 2x4 it may be very painful.

What to Bring:
-FENDERS!!  These are critical for group riding.
-Layers, and some warm clothing for later.  Nothing is worse then being cold and not being able to put something warm on.
-Towel.  Who knows, we may see some rain, and it is nice to dry off at the end of a ride.
-Waterproof Jacket & Pants.  Again, rain.  In the past, I have used an old rain coat and rain pants. 
-Full Fingered Gloves. Again, in the past I have used my old gore ski gloves.  They worked.
-Skull Cap.  I have used an old beanie.
-Foot warmers / Toe Warmers / Wool Socks.  Wool socks are key, but you should consider owning them all.
-Bike / Bike Shoes / Helmet – Duh.  All should be in good working condition.
-At least 1 water bottle.  Even though it is cold, you do need to hydrate.  I personally will have 2 on my bike.
-Tire change kit & tire pump.  If you have neither, you should get them, but don’t let that stop you from showing up.  You will be OK.  Ask us if you don’t know what a tire change kit is.
-A positive attitude.  Again, it just may suck for weather, and if you are thinking it, I am sure others are.  It is always better to make a positive out of it.  A wise man some of us know says “A bad day training is still better then the best day working.”

Post workout, everyone is welcome to grab a coffee at St Honore French bakery for a tasty treat and a coffee.
http://www.sainthonorebakery.com/

Taken from http://www.portlandtri.com/participate/pain_in_the_park.html

Starting November 6, you're invited to weekly cross-training romps through a selection of Portland's finest parks. It's winter and cold and dark, but that doesn't mean you need to sit around and get bloblike. Through a combination of calisthenics, running drills, stair climbs, pullups, and a variety of other modern torture devices, we'll keep you active and fit until spring.

Using elements of each individual park, like horseshoe pits and lighted courts, Jeff Henderson and Jonathan Eng will craft an hour workout each week that will straddle the line of hilarious and ridiculous. This is meant to be dirty, sweaty, comical, whimsical, and exhausting - sort of like sex but in public.

Each workout will begin at 6pm SHARP. They'll take place across the city, according to the following schedule:

November 6: Irving Park
November 13: Sellwood Park
November 20: Waterfront Park
November 25: Peninsula Park
December 4: Duniway Track/Terwilliger Park
January 8: Washington Park (upper)
January 15: Alameda Bluff
January 22: South Park Blocks
January 29: Washington Park (lower)
February 5: Laurelhurst Park

Jonathan Eng has ten years experience as a coach and personal trainer. His company, Runneng.com, provides coaching services to local and international athletes. He is a certified USA Triathlon coach, National Academy of Sports Medicine certified personal trainer, and a local legend on the parallel bars.

Jeff Henderson is the organizer of the annual Oregon Trout City of Portland Triathlon. He is not a coach but knows a thing or two about being active, and he did stay at a Holiday Inn Express last night.

All you need is sneakers and play clothes. Come out and mess around for an hour, then go home and hug your spouse warmly before hopping in the shower.