BIBA run has been rescheduled!! 14th November 2010

Dear All the BIBA run has been rescheduled to 14th November-  10 days to get training

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Roamers!!

To roam or not to roam… that is the question… that will be answered in the morning! Yes, I am aware of Tropical Storm Thomas but in true Roamers fashion a route must be posted! If it isn’t feasible then so be it, but never let it be said that there wasn’t a plan to roam! I remember the days when we used to turn up to roam bad weather or not. I guess that was when we were young and… waterproof! I remember being moved on two occasions to compose one of my masterful poems in recognition of the Roamers’ tenacity. I know I’ll have another poem for you shortly… the 1st of Conkievember is Monday yuh know! Assembly point: Garfield Sobers Gymnasium
Assembly time: 5:30am Roll out: 5:45am

Longer route: Exit gym compound near Fort George Heights and head to St. David's, keeping left-ish at the Y to pass the church. Left at the link road (Staple Grove) and across to the T, then right to pass thru Watts Village en route to the Boarded Hall junction. Left and across to the Turnpike. Right and then right again to pass thru Carmichael and all the way to the corner by the Brighton market. Take the left in the corner and follow the road all the way to the triangle at the Mount. Left and down the hill to pass thru Ellerton and back to the Turnpike. Right and onto the road that leads to the St. George parish church, continuing down the hill to Charles Rowe Bridge. Straight across onto Lower Estate and past Roberts Manufacturing to the T junction. Right and a short left and then left at the reverse Y to head to Kelsi's supermarket and then the Hothersal Turning roundabout. Left onto the ABC H'way and across to the Norman Niles roundabout. Left and thru Neils Plantation, past the Salters junction and all the way to the Essco roundabout. Right and across Dash Valley to the junction with Mapp Hill. Left and thru South District, and then right onto the Staple Grove link road back to St. Davids. Return to base via Kent, turning into the gym complex after passing the Fort George Heights entrance. About 30.6km.

Shorter route: Follow the longer route all the way to arriving at the Turnpike the first time. Straight across onto the road leading to St. George parish church. Left at St. George primary school and past St. George secondary to the Essco roundabout. Straight across and rejoin the longer route thru Dash Valley, Mapp Hill etc. back to base. 

Same notice as last week…
Independence Day Round-De-Island Roam and Picnic: The roam will start and end at Brandons or Brownes beach afterwhich we will have our picnic! Plan to be there for one or the other… or all two both!

That’s it for now,
Keep safe in the weather…Adrian

Cruiser Bike Route for Saturday October 30rd 2010

IronDocs Early am training ride

Cruiser,

The Cruisers’ route for Saturday October 30^th will start at Wildey in Christ Church. This route is hilly and is approximately 53 Kilometers (33miles) long.

We will assemble in the northern car park of the Sir Garfield Sobers Gymnasium at 4:45 a.m. to start riding at 5:00 a.m. Please be there early so that we can start on time. Also please ensure that you have full safety gear especially lights and a helmet.

The actual route is:

Exit the Gymnasium, around the roundabout, thru Clapham, turn right at The Y, onto Upton, thru the Pine and Haggatt Hall. Turn right at the Norman Niles roundabout thru Rouens, turn left onto Salters road, turn left at Charles Rowe Bridge and thru Flat Rock. Turn right at Locust Hall thru St, Helens, Belair, onto Market Hill, turn left at Groves and thru Sweet Vale.

Turn left at Parris Hill, onto Airy Hill and thru Lammings. Turn right onto Braggs Hill, turn left at Castle Grant and thru Chimborazo. Turn right at Todds Corner, onto Melvin’s Hill, turn left thru Lower Parks and St. Sylvans. Turn left at Bruce Vale, turn right at Baxters, onto Mount All, White Hill, thru Hillaby, Farmers, Dunscombe, Porey Spring, Vaucluse, Shop Hill and Edge Hill.

Turn right at Sharon and thru Jackson. Turn left at Warrens onto the Highway thru Hothersal and the Belle. Turn left at the Bussa roundabout onto Mapp Hill, thru South District, Watts Village and Boarded Hall. Turn right at Windsor thru Lower Greys and onto Skeenes Hill. Turn right at the Ridge, thru Edey, Staple Grove, St. David’s, Kent and into the Gymnasium.

If you have any questions or suggestions call Livvy at 425-4516 or 262-0476 or call me at 431-5691 or 425-3387.

M & M Pro Bike shop will be sponsoring the Barbados Cycling Union’s last race of the year. The race starts at 2 pm on Sunday November 14 at Pelican Village and the route is in and around Bridgetown. There will be a novice category for this race so you are welcomed to participate.

Take care and safe riding.

Melvin

Let’s walk to get fit!!

IronFamily

Let’s walk to get fit

In continuation of my last post on October 4^th, we have established that movement and activity is vital to health. In reading, I also found an article with the heading caption ‘Survival Of The Fittest’. The following is a synopsis; your ability to exercise may be your greatest predictor of long-term survival. A study of more than 6,000 men published in the March 14, 2002 issue of The New England Journal of Medicine reported that as the participants' exercise capacity on a treadmill rose, their risk of dying decreased during the six-year study period. The participants with the lowest exercise capacity were nearly four times more likely to die than those who had the highest exercise capacity. This association between exercise capacity and risk of death seems to be even more important than other risk factors. This study further confirms the importance of regular exercise in living a long, healthy life.

An easy way to get fit

Ask yourself the following;

a)    What activity comes naturally to us all (well most of us)?

b)    What do you do first when you get of bed in the morning (after maybe a gentle stretch, yawn, and wish to go back to bed)?

c)    What’s a good low to moderate impact exercise with low risk that’s cheap, fun, and with great benefits?

The answer is not cohabitating though you get 80% if that’s your answer!  It’s walking. Walking is a great way to get fit, lose weight, tone up, and as with all exercise, the long term benefits are immense and a great way to socialize if participating in a group walk.

The IronDocs have decided that we will start this activity by doing weekly hikes throughout the country side of Barbados. This will also be a great way to see the beautiful sites in Barbados. We know that we are not all of the same fitness level so we have an activity to suit everyone and will accommodate everyone as we aim to develop our fitness levels.

A few comments;

·      The first hike will be on Sunday October 31^st.

·      The hikes will start at 4 pm sharp every Sunday. Meeting points will be published on the IronDocs blog by the previous Wednesday. In any case a central meeting point will also be published for those not knowing the country well.

·      Remember to be respectful of nature, the environment, and private and crown properties through which we will traverse.

·      We are each other’s keeper so be wary of those in front and those behind. If there’s a threat (injury, lost way…) shout early as those in front may be some way off.

·      There will be multiple points for rest, catch up, drills, hydration…

·      There will be at least 2 guides (occasionally more) on each hike.

·      Essential equipment;

o   Comfortable footware.

o   Comfortable loose shirt and long pants. No shorts. Preferably synthetic track pants as cotton tends to be difficult to clean.

o   Small flashlight. It will get dark even though the hikes are not likely to go way into the night but its getting dark early at this time of year.

o   Bring cold/frozen water or sports drink for the end of the hike, and a small water bottle for during the hike. There will be opportunity for refills.

o   A cap/hat may be useful.

o   The less baggage the better so no haversacks with food, makeup, towels…

·      A few words of caution (not discouragement);

o   Exercise is addictive but it’s a healthy vice.

o   Waterproof your phones. It will rain.

o   During the hikes;

§  You will get dirty.

§  You will fall (usually minor slips and slides).

§  You will laugh, cry, wish you never came, and then wish for more, all at the same time.

·      The first hike starts from Codrington College, St. John, with a meeting point at Trimart Haggatt car park at leaving at 3:25 sharp.

Q: What does a trim body, with a firm flat stomach tell the world? 

A: That you have taken command of your health and fitness. 

See you next week and start training and spread the word.