Category Archives: News

MN HS Cycling League celebrates its sixth year with many honors

by Libby Hurley, MN High School Cycling League

Over 2,500+ people attended the MN High School Cycling Leagues annual Year-End Ceremony at Northrup Auditorium, on. Fri. Nov. 9, to celebrate and reflect on an amazing and historic season. Since 2012, when the MN League launched, each year, strategic changes or additions have been made to move the MN League forward to getting #morekidsonbikes.

Cycling League medals and trophies for 2018 | Northrup Auditorium | Photo Credit: tmbimages.com

Over the years, they have added races to the schedule, included middle school aged riders to the program, introduced a bye-week schedule and moved to ability-based racing. For 2018, they piloted the Giant Bicycles Dirt School Spring Riding Program, created divisions in middle school, added the Framed Bike Skills Challenge event and added an additional race date and bye-week to the schedule. As the MN League grows in size, schedule and program changes are done to accommodate and accelerate this growth.

In 2018, ending the season in Mankato with almost 1,600 riders, the MN Cycling League became the second largest mountain bike league in the nation. With over 25 NICA leagues across the nation, MN is part of a growing movement with the National Interscholastic Cycling Association (NICA).

The MN League has become more than a racing program, it has become a youth development program. Each year the MN League adds hundreds of new student-athletes, coaches, volunteers, and spectators. Who’s ready for 2019?

Cycling League highlights and overall season results

Jaden Neimeyer, Hutchinson | One of the 2018 Student-Athlete Speakers | Photo Credit: tmbimages.com

To celebrate the accomplishments of all, each year, four students are selected to offer their thoughts and thanks to coaches, volunteers, parents, and their fellow teammates. This year, Jaden Neimeyer, from Hutchinson offered his thoughts on volunteers, Olivia Fox from Wayzata expounded on the impact of the coaches, Grant Hietpas from Stillwater thanked all of the parents, and Vladimir Lind from Burnsville shared his positive reactions from being part of the MN mountain bike community.

As the crowd clapped and cheered for these four amazing students, the lights dimmed in preparation for the season-ending video from Todd Bauer at tmbimages.com.

Watch Video on Vimeo

New race locations and program changes for 2019

Josh Kleve, Executive Director for the MN Cycling League | Photo Credit: tmbimages.com

The 2019 race schedule of the MN Cycling League was well received by the entire audience. As the dates and locations were announced, cheers erupted from the crowd.

The new race location, just south of Hayward, WI, brought on the largest reaction. In 2019, the MN League will hold their own race during the Fat Tire Festival Weekend. More details on this race are coming, but it will be separate from the Short and Fat race.

2019 Race Dates and Locations

* Aug. 24/25 – Schindler’s Way Trail, Austin, MN
* Sept. 7/8 – Lake Rebecca, Rockford, MN
* Sept. 14/15 – Chequamegon Fat Tire Festival, near Hayward, WI
* Sept. 28/29 – Whitetail Ridge, River Falls, WI
* Oct. 5/6 – Detroit Mountain, Detroit Lakes, MN
* Oct. 12/13 – Spirit Mt., Duluth, MN
* Oct. 26/27 – Mt. Kato, Mankato, MN

6th-graders added to the middle school program

Exciting changes to the program include the addition of 6th-grade riders to the middle school program and instead of having one day of racing, the MN League is moving to a two-day race weekend which will allow a pre-ride of the course on both Saturday and Sunday. Middle school races will be held on Saturdays and High school races will be held on Sundays.

Watch for more details on these exciting changes.

Special acknowledgment – Coach/Asst. Coach of the Year, Volunteer of the Year, Racers with Heart and the Jeff Robertson Award

Mike Busch, Mankato – Coach of the Year | Photo Credit: tmbimages.com

The MN League respects their student-athletes and acknowledges their efforts to achieve a podium spot, however, the MN League takes this evening to celebrate a number of people who might not achieve a podium spot and their actions have set examples for others through their courage, determination, leadership or sportsmanship.

“I always look forward to this event,” said Josh Kleve, Executive Director of the MN League. “This is the last opportunity of the year for our community to come together, share stories, give thanks and pay respects to a few key people whose contributions are significant to the success of our league. This is their time on the podium.”

▪ Coach of the Year: Mike Busch, Mankato
▪ Asst. Coach of the Year: Ryan Erspamer, Duluth
▪ Volunteer of the Year: Eric Larson, Duluth
▪ Male Racer with Heart – Ian Hase, White Bear Lake
▪ Female Racer with Heart – Zoey Sheedy, Rochester
▪ Jeff Robertson Award – Todd Bauer, MN League Core Staff

OVERALL SEASON RESULTS

Congratulations to all! | Northrup Auditorium 2018

INDIVIDUAL RESULTS

Congratulations to all on a successful season!

Final overall individual results are now posted to the website.
Full Individual results for Varsity, JV2, JV3, Freshman and Middle School.
View Full Results

TEAM RESULTS

High School D1 Team Results:
1. Stillwater
2. Edina
3. Southwest Mpls

High School D2 Team Results:
1. Crosby-Ironton
2. Highland Park
3. Chaska

Middle School D1 Team Results:
1. Stillwater
2. Prior Lake
3. Washburn

Middle School D2 Team Results:
1. Rochester Composite
2. Alexandria Area
3. New Prague

Final overall team results are now posted to the website.
Full Team results for D1 and D2.
View Full Results

EVENT AND RACE PHOTOS
View Photos. Photo Credit: Todd Bauer and David Markman – MN League Official Photographers.

THANK YOU TO OUR SPONSORS

Please take a minute to review our list of local and national sponsors. With their support, we are able to offer our youth development programs. When considering a purchase, be sure to visit and thank our sponsors for their support. Please encourage them to continue supporting the MN League and our student-athletes.

VIEW ALL MN LEAGUE AND NATIONAL NICA SPONSORS

Highlights to the MN HS Cycling League championship race in Mankato

by Libby Hurley, MN HS Cycling League /Photo Credit: tmbimages.com

For the fourth consecutive year, the MN High School Cycling League headed back to Mt. Kato, for Race #7. This State championship race was held in Mankato, MN on Saturday, October 27 and Sunday, October 28, 2018. A favorite course for many young racers, the location, and venue easily accommodated the 3,500+ racers and spectators that attended the event.

Freshman Boys D1 | Wyatt Peterson, Burnsville | Mt. Kato 2018 | Photo Credit: tmbimages.com

MN HS Cycling League highlights

For two days, over 1,200 racers from 64 teams across the state of Minnesota, Iowa, North Dakota. South Dakota and Western Wisconsin came together to compete in the final MN HS Cycling League race of the 2018 season.

Since there was a bye-week schedule in place for the season, each of the six previous races had a reduced number of teams competing, resulting in less impact to the event venues and students were able to compete against different racers. But, at this race event, all of the MN League teams were able to compete in one race; resulting in the largest MN League race to date.

Freshman Girls | Victoria Voss, Rochester | Mt. Kato 2018 | Photo Credit: tmbimages.com

As the team tents went up on Friday evening, the race course and community came together. People were laughing, dogs were barking, cheers of encouragement were heard along with excited voices shouting out greetings – the MN League race venue had arrived in Mankato for two days of action-packed mountain bike racing and not a speck of snow in the forecast.

This year, the weather cooperated, two days of brisk, bright days made for an amazing race weekend. Against a backdrop of brilliant fall colors, racers wound their way up the mountain, and then into the wooded singletrack, to complete a lap in the just under 4-mile course. Based on a rider’s skill level, the number of laps increases, with varsity riders completing four laps or 16-miles.

As the last race of the season, and for many seniors, the last race of their high school careers, the finish line was filled with cheering spectators and close finishes, but there were also tears and hugs, as competitors shook hands one last time.

Thank you to the folks at Mt. Kato for their support before and during the race. And, thanks to the team members and volunteers from the Mankato Composite team for their gracious hosting of our core staff dinner on Friday night and their volunteer efforts before and during the race.

Get ready Minnesota – racing will be back soon. Watch for news regarding the 2019 racing schedule, later this month.

JV2 Girls | Izzy Rasmusen #551, Alexandria Area | Mt. Kato 2018

MN HS Cycling League race #7 – Results and more photos

FULL RACE RESULTS
View Full Results

RACE DAY PHOTOS
View Race Photos. Photo Credit: Todd Bauer and David Markman – MN League Official Photographers.

LOCAL NEWS COVERAGE
Kristine Goodrich, covered the event for Mankato Free Press. View News Story

KEYC, a local Mankato television station covered the event. View News Story

HALLOWEEN FUN

Since it was Halloween weekend; amidst the cheering fans, there were a few interesting characters: a life-size banana, an elephant, Yeti, a giraffe and even a zebra! Tutus were out, tiaras were on helmets and there was even a racer that went by in a full bear costume.

RACE RESULTS

Freshman Boys D2 | Owen Skroch, St. Croix Composite | Mt. Kato 2018 | Photo Credit: tmbimages.com

In the Middle School D1 race, Stillwater and Prior Lake almost tied for first place, with a difference of three points. Stillwater secured the first place over Prior Lake and Washburn took home the third place trophy.

In the D2 Middle School Team competition, Rochester decisively took the first place trophy over Alexandria Area with Mankato taking third place.

Varsity Riders from SW Mpls, Hopkins and Stillwater at the finish line | Mt. Kato 2018 | Photo Credit: tmbimages.com

In the High School Team Competition, Division 1: Stillwater with podium wins in over 5 categories, took home the first place trophy, with Edina High School securing second place. Southwest Mpls was close behind to take third place. Division 2: Crosby-Ironton High School beat out Highland Park for the first place trophy. Chaska took the 3rd place trophy.

Season overall winners will be announced at the Year End Ceremony on Fri. Nov. 9 at Northrup Auditorium in Minneapolis, MN. Details

About the Minnesota High School Cycling League

The Minnesota High School Cycling League is a state-wide independent activity provider for student-athletes in 7th to 12th grade. Our mission is to build strong bodies, strong minds, and strong character through cycling, regardless of ability level. Each MN League season includes summer programs, a seven-race series, wilderness first aid certification courses and a Spring Leaders’ Summit for training and certification of coaches. The MN League exists by virtue of a range of fundraising activities, as well as generous donors, and MN League and NICA national sponsors. For more information on the MN League, visit minnesotamtb.org.

MTN Bike Race will draw over 1,500 student racers to the Mankato

From the MN High School Cycling League Race Report

The Minnesota High School Cycling League is heading into its State Championship Race, in Mankato MN, this coming next weekend. The final race of the season will draw over 1,500 racers from 63 teams to the picturesque Minnesota River Valley Area for the final race of a seven-race series. This will be the largest race of the MN HS Cycling League since its inception in 2012.

The MN High School Championship Race is this coming weekend

They are all ready for challenge in Mankato at Mt. Kato.

They are all ready for the challenge at Mt. Kato, in Mankato. Photo Credit: tmbimages.com

The final event will be held over two days, Oct 27 – 28, at Mt. Kato Ski area, in Mankato. This Minnesota League State Championship Race is the culmination of a seven-race series for over 1,500 mountain bike racers across MN, Western WI and parts of ND and SD.

With a bye-week schedule in place through the season. Each race previously held this year had a reduced number of teams competing. This resulted in less impact to the event venues and students were able to compete against different racers. View Bye-Week Schedule.

But, at the last race of the season, all of the MN League teams will be competing together. It will truly be a state championship race!

“This is the one time per year that we have an opportunity for all student-athletes to race together. Very few venues will accommodate over 1,500 student-athletes for two days of racing and the subsequent coaches, spectators and parents cheering everyone on,” said Josh Kleve, MN League Director. “This is undoubtedly my favorite event of the year to watch!”

Championship Race Details

Get ready for two days of racing action! That’s right. We need two full days of racing since we have 63 teams competing at the Season Championship race. Review the Race Flyer for the full race schedule and details.

Learn more

If you would like to participate or volunteer check out the Leagues web site: www.minnesotamtb.org/

Minnesota High School Cycling League, Race #5 highlights from Whitetail Ridge

From the MN High School Cycling League Race Report

The MN HS League headed over the border into Wisconsin for race #5 at Whitetail Ridge on October 7th. With temps hovering between 40 and 50 degrees, over 700 mountain bike racers from MN, Western WI, SD, and ND converged at Whitetail Ridge, for the fifth of the seven-race series. A fan-favorite race venue for the league; racers were thrilled to be back at Whitetail Ridge to take on the 4-mile course of endless climbs and rolling hills.

Throughout the day, horns, bells, and cheering could be heard coming deep from within the forest. As a wave of racers would head to the finish line, spectators would spill out of the forest and rush to the finish line and watch the racers cross the line. With racing taking place from 8 am until 4 pm, it was a thrilling day of racing at Whitetail Ridge.

Thank you again to the St. Croix Composite Team and their volunteers who worked tirelessly weeks before the race to ensure the course and the infield were ready for the race.

RACE #5 – RACE RESULTS AND PHOTOS

With the bye week schedule in place, the number of racers on the course is reduced from 1,500 to 700. In addition, with a different mix of teams at each race, students get to compete against different racers, and a variety of racers are on on the podiums.

RACE RESULTS
View Full Results

PHOTOS
View Race Photos. Photo Credit: Todd Bauer and David Markman – MN League Official Photographers.

LOCAL NEWS COVERAGE
Bob Burrows, covered the event for River Falls Journal. View News Story

RACE HIGHLIGHTS

In the Middle School D1 competition, Stillwater and Prior Lake were once again battling for the first place finish. Prior Lake pulled ahead with top finishes from Jack Tocko and Alex Krawza to secure the first place trophy. Stillwater took second and Washburn held on for third place.

Get ready to see which teams take the Middle School D1 podium in Race #6 on Sun. Oct. 14. Stillwater, Prior Lake and Washburn, who have taken the top honors the last few races, will all be on a bye week.

In the D2 Middle School Team competition, New Prague Composite pulled ahead to take the first place trophy over St. Croix Composite by just six points; with Elk River Composite taking third place.

In the High School Team Competition, Division 1: It was a close race for the top three spots, with Stillwater securing the first place trophy over Hopkins. Edina was close behind to take the third place trophy. Division 2: St. Croix Composite, on their home turf, beat out Mpls. South for first place in the team competition. Chaska took the 3rd place trophy.

Learn more

If you would like to participate or volunteer check out the Leagues web site: www.minnesotamtb.org/

Minnesota High School Cycling League, Race #4 highlights from Detroit Lakes

From the MN High School Cycling League Race Report

The MN HS League headed to northwestern Minnesota for Race #4 of the season on September 30th. A new race venue for the league racers were thrilled with the new course. Detroit Mountain was a flowing and challenging mountain bike trail system with a healthy dose of climbing. Spectators enjoyed the hospitality at the chalet and took advantage of the gorgeous winding trails surrounding the course to cheer on the racers. It was an epic day of racing.

With the bye week schedule in place, the number of racers on the course was reduced from 1,500 to 700. In addition, with a different mix of teams at each race, students get to compete against different racers, and a variety of racers are on on the podiums.

RACE #4 – RACE RESULTS AND PHOTOS

RACE RESULTS
View Full Results

PHOTOS
View Race Photos. Photo Credit: Todd Bauer – MN League Official Photographer.

LOCAL TV COVERAGE
Andreas Farrell, covered the event for WDAY News. View News Story

VIDEO HIGHLIGHT REEL
Detroit Mountain put together a sweet video to highlight the racing excitement of the day. View Video

RACE HIGHLIGHTS

Weather again was a factor at the race, instead of blistering heat, racers were met with temperatures hovering around 40 degrees. As the day progressed, the clouds parted to offer a brisk and beautiful day of racing.

In the Middle School competition, Alexandria Area decisively took the D2 first place trophy; with Mankato securing second place and Northwest Composite taking third place based on a strong finish from their 7th and 8th-grade girl racers.

Stillwater and Prior Lake were once again battling for the D1 first place trophy. Washburn and Burnsville were close behind and almost nudged them out with big wins in the 7th and 8th-grade girls races. However, with Stillwater taking the top 4 spots in the 8th-grade boys race, Stillwater secured the first place trophy at Detroit Mountain. Prior Lake earned the 2nd place trophy and Washburn took third.

In High School competition, the finish line offered a number of photo finishes. In the Varsity Boys race, five riders charged to the finish in a tight pack. Braeden Anderson, Crosby-Ironton pulled ahead at the last second to just beat out Calvin Sandberg, Prior Lake. Freshman Boys D1 race held a similar finish with Nico Alexander, Washburn beating out Cooper Camp, Southwest Mpls by 1 second!

In the High School Team Competition, Division 1: Southwest Mpls. nudged Stillwater to take the first place trophy with Hopkins and Duluth East, not far behind in points. Division 2: Highland Park beat out Crosby-Ironton for first place in the team competition. Chaska and Cuyuna-Lakes were tied for the 3rd place trophy.

Anoka is a fun place to take a fall trail ride, especially around Halloween

With many trails rolling in and around Anoka, the charm in this relaxing community is everywhere that you turn. One of nine Twin Cities Gateway communities, Anoka is the Halloween Capital of the World and offers a vast network of bike-friendly roads and trails. A perfect place to begin a ride, this river town is at the confluence of the Rum River as it flows into the Mississippi River, next to the famous trail with the same name the MRT. Making it easy to view many of the historic buildings which are near the trail and downtown Anoka.

A great destination for the whole family riding the trails and bike friendly roads in the Twin Cities Gateway.

A great destination for the whole family riding the trails in the Twin Cities Gateway.

Along with the many trails to ride, the history and Holloween decor is another reason why you should consider visiting Anoka in the fall. Stop by the local Chamber or call and ask about the festivities surrounding the week of Halloween. Then, when you arrive, check out some of the dining establishments to fuel your body before or after your ride.

Hans’ Bakery

The bike ride to Hans’ Bakery, two miles south of the downtown area will excite your sweet tooth with a delicious assortment of legendary pastries. This establishment started as a diner by German immigrants. Now step through the door and it’s like you have been sent back to a simpler time. The menu items are on a chalkboard. What they offer is presented brightly in a lit showcase window in the front. The only modern amenity they have is an I-tablet to ring you up. If you select to use a credit card to pay.

They have many specialties. One of the most well known is the Texas Donut. Its name speaks for itself and comes in a couple different version. No political jokes here, but its larger than most peoples’ hands.

Avant Garden

This little cafe tucked into the historic downtown area is a great place to stop by if you’re looking for a supreme coffee fix that is local. This establishment has everything you would want from a popular cafe too. In addition, their own unique daily sandwich options can be enjoyed with a Coke from a glass bottle, making it extra special!

Historic homes to see while visiting Anoka

Ticknor Hill Bed and Breakfast, in the Twin Cities Gateway

Each year, in mid-summer, the Anoka Heritage Home & Garden tour will take you on a very memorable journey covering Anoka’s history, when the gardens are in their prime. For a fall visit, ride your bike south of the downtown area into the historic Slabtown and Christian Hall neighborhoods. With many homes in the area decorated with Halloween decor swing by the Ticknor Hill Bed and Breakfast, on the National Registry of Historic Places. Then the Woodbury House that is home to the Mad Hatter Restaurant and Tea House. These are just a few of the historic treats that will tease you to come back in the summer and explore more of the area.

Area trail to explore

Riding the Mississippi River Trail (MRT) into Anoka.

Riding the Mississippi River Trail (MRT) from Elk River, back into Anoka.

Two major trails in Anoka are the Rum River Trails and the Mississippi River Trail (MRT). Looking at the Anoka Bike Map, provided by the Twin Cities Gateway, the Rum River Trail offers a scenic view of the river and several historic artifacts as the paved trail passes through the downtown area and connects to the MRT. Along ‘Old Man River’ there are connections to the Mississippi River Trail on both sides of the river.

If you are staying in the area for a few days, consider a multi-modal tour. Board the Northstar Train, with your bike, to a station upstream along the MRT and ride your bike back. Just buy a ticket and hop on board. The train will drop you off close to the Mississippi River Trail so you have plenty of time to ride your bike back to Anoka.

Each October, planning a fall bike ride here adds to the fun

Anoka has many happenings throughout the year that you’ll definitely want to check out. But in the fall, the most memorable events is the Anoka Halloween celebration where you will find spooktacular events throughout October.

Known as the Halloween Capital of the World, the city brings out all the stops with everything from the largest pumpkin contest to a scavenger hunt. There are also two main parades: Light Up the Night and the Grand Parade that takes place before Halloween.

The finale of the Halloween Capitol of the World is the Grand Day Parade – the largest in the state.

So come and discovering Anoka’s history, food, and bike-friendly attributes for your next bike adventure. You will find with plenty of lodging opportunities in the Twin Cities Gateway to make your stay comfortable.

Help a kid smile, donate any old bikes you have this Saturday

Do you have a bike or two collecting dust, taking up space and no longer needed? If so, consider donating them to Free Bikes 4 Kids (FB4K) for their 11th annual drive, putting more smiles on kids faces. For those who have already donated extra bikes laying around, you can still help by volunteering to get the bikes ready. Their goal this year is to collect more than 10,000 bikes to hand out, can you help?

FB4K helps kids smile by donating your bike

Free Bikes for Kids help kids smile with the 2016 season Bike Collection Day, on Saturday, October 8th, Donate your bikes to help more kids.

FB4K is on a mission to see 10,000, plus smiles from all the bikes they will collect this Saturday.

The kick-off to the 2018 Bike Collection Day is on Saturday, October 6th. To make this year a success they need both your old bike(s) and help to get the bikes ready.

Helping FB4K’s put more smiles on kids faces is pedaling philanthropy

Don’t have a bike to donate? Join them at their warehouse, in Brooklyn Center, over the next two months. Sign-up for a shift or two, at a time that works with your schedule. Just open this volunteer link and answer a few questions so you can help with the 10,000 plus bikes that will be dropped off and moved to their warehouse this Saturday. Come on your own or bring your crew when you volunteer. Sign-up today to secure your spot. The more, the merrier!

Free Bikes for Kids helps kids smile so please help by volunteering to clean or wrench on some bikes if you can't help with bike donation.

Join the fun, help clean or wrench on some of the used bikes like these guys.

The warehouse, at 5930 Earle Brown Drive in Brooklyn Center, is where volunteers will clean, refurbish and give a final quality control check to each bike donated. Be a cleaner, an organizer, or a mechanic for a shift or two or more. Volunteer on your own or line up a large group. FB4K will be open seven days a week, so get involved today. Email Riely the Volunteer Coordinator, at riley@fb4k.org he can help schedule your group.

About Free Bikes 4 Kidz

Free Bikes 4 Kidz is a non-profit organization geared toward helping all kids ride into a happier, healthier childhood by providing bikes to those most in need. The public donates gently used bikes. Then, they organize thousands of volunteers to clean and refurbish them before they give them away to kids in need. So really, FB4K helps kids smile.

In 2008 they gave away 300 bikes and last year there were over 9,316 bicycles collected and given out to children in December. In the last 10 years over 50,000 bikes have rolled through their giveaways. That is a lot of smiles on kids faces!

Though the generous help of key partners like Allina Health, QBP, Penn Cycle, Park Tool, Nice Ride MN, and others, FB4K has gone far. But they still need your support in building the foundation and to help every kid ride into a more memorable childhood.

Do your part making kids smile, see more at FB4K.org/

Pre-ride bicycling exercises you should consider before heading out

by Oliver Devon

Cycling is a demanding workout that engages both the lower and upper limbs. For this reason, it is important to prepare your body for the experience ahead with a few targeted bicycling exercises or stretches. In this article, we will discuss seven of the most useful movements to include in your routine so that your legs, back, torso, and shoulders get equal attention.

Preparing for the ride here are some bicycling exercises or stretches to consider. Image Source: DepositPhotos

Stretches for pre-ride bicycling exercises

1. High Knees

The benefit of high knees is that they emulate the pedaling motion so that you prepare your lower limbs for the activity to come. To perform them, stand upright and lift your bent knee as far up as you can. Repeat on the left side, and keep this motion going for a solid minute. If you want to challenge yourself a bit more, accelerate your pace by hopping back and forth.

2. Butt Kicks

Your quads and hip flexors should be open and limber before a ride. Butt kicks are the ideal exercise for this, as they are the focus on the front of the legs. Jump up and down, alternating which foot you kick back until it reaches the buttocks. Repeat this 10 to 15 times. Don’t tire yourself out by hopping too hard, as the kick’s vigor is the significant aspect here.

3. Active Squat

Prepare your body for the experience ahead with a few targeted stretches. Image Source: DepositPhotos

Cycling is a demanding workout that engages both the lower and upper limbs. For this reason, it is important to prepare your body for the experience ahead with a few targeted stretches. In this article, we will discuss nine of the most useful movements to include in your routine so that your legs, back, torso, and shoulders get equal attention.

4. Runner’s lung

Who said that cyclists can’t benefit from the stretching provided by a runner’s lunge?

The runner’s lunge is a simple move that warms up important muscle groups. Image Source: DepositPhotos

This simple, yet encompassing move warms up a few of the most important muscle groups, namely the quads, the hip flexors, and the hamstrings. All you have to do is step forward with one leg and bent the corresponding knee at a 90-degree angle while keeping the other one extended back.

5. Foam rolling

The foam roller is a useful piece of equipment to have on hand for your pre-ride bicycling exercises or stretching session. It can be used to target the glutes, hamstrings, quads, and hip flexors alike. For total relaxation, roll back and forth over the desired muscle, especially where you experience soreness. This will unwind your body and prepare you for the road.

6. Chest Stretch

The lower part of your body isn’t the only one put under strain by a cycling session. Pay attention to your chest as well and stretch it accordingly. Using your bike as support once again, grab onto the top tube while keeping your feet apart at hip-width. Bend at the waist until your back is parallel to the ground and press down. Repeat five to ten times for noticeable results.

7. Shoulder Reach

Your shoulders are engaged in the pedaling experience as much as the rest of your body is. To exercise them properly before taking the bike out for a spin, stand upright and extend your arms straight above your head. Shrug your shoulders up and down for a couple of minutes to warm up the latissimus dorsi muscles, or lats as they are called in the fitness community.

Final Thoughts

Stretching your limbs and torso before a cycling session is essential for your comfort and wellbeing. A warmed up musculoskeletal system functions smoothly, just like a well-oiled machine would. It is your responsibility to perform a pre-ride routine and prepare your body for the exercise that lies ahead.

About the Author

Oliver Devon is an amateur rider on the gravel and a seasoned veteran when it comes to the world of riding. Sitting on the edge of his seat, he sifts through tons of news daily, everything is stored into his head and everything above that gets posted on BikeGearExpert, the place that he calls home.

Bike Silver Bay on the North Shore as the fall colors begin to peak

by Russ Lowthian, HaveFunBiking.com

Bike Silver Bay, there is still time to make some outdoor memories with fall color season soon approaching. With your two-wheel stud, make your way into northeastern Minnesota Arrowhead region and soon you will find yourself enjoying the fall colors on the North Shore. While here you can spend all the time in the world at its various parks, like Splitrock Lighthouse or Tettegouche State Park or while enjoying the Gitchi-Gami State Trail.

Family fun riding along the Gitchi Gami Trail with Lake Superior at your side.

It has plenty of areas for the mountain bike too. to explore and has the Superior Hiking Trail runs through, so make sure you’re ready for plenty of Instagram worthy selfie opportunities. There’s even room for hiking the Superior Hiking Trail, that runs through the area. See the HaveFunBiking Silver Bay Map from the Minnesota Bike/Hike Guide, for more details.

More About the Bike Silver Bay Area

Resting along the shore of the beloved Lake Superior, get a great view of the lake as you explore the area with your bike or on foot.

The chances to enjoy nature are many, but sometimes you need a break. So when it comes time to take-five indoors you’re in luck. There are plenty of shops to browse and diners to replenish the calories you’ve burned out on the trail. If you’re looking for an artistic experience, the Lake Superior Community Theater always has a production ready for your enjoyment.

Biking Opportunities in the friendly Bike Silver Bay Area

There’s nothing better than riding your bike and enjoying the fresh air with a breeze of the lake. The Silver Bay area has plenty of trails and loops ready for you. You’ll have plenty of scenic views and fun challenges mountain biking here.

In Tettegouche State Park

The northeastern tip borders Lake Superior. And if you’re looking for a scenic adventure through some of Northern Minnesota’s finest nature trails. Mountain bikers can use the 1.5-mile road that also doubles as the service road into the Tettegouche camp. Bikers can also use the 6.5 miles of ATV trails located in and outside the park.

Split Rock Lighthouse State Park

The fat bike trails loops in Split Rock Lighthouse State are fun.

The park trails here offer a connection to the 10 miles from the park up to Silver Bay on the Gitchi-Gami State Trail. For the mountain bikers, there are also plenty of trails such as the Merrill Lodging Trail and the Day Hill Trail for bikers to enjoy. They can also use the Corundum Mine Trail and there are trails for fat bikers as well.

Gooseberry Falls State Park

About 15 miles south on the Gitchi-Gami State Trail beautiful Gooseberry Falls State Park offers several opportunities for bikers to hit the trails. Mountain bikers will have plenty of trails to travel, and many areas connect to each other providing several loop opportunities.

Gitchi Gami State Trail

Riding along Lake Superior on the Gitchi Gami Trail.

This trail starts in Two Harbors and travels all the way to Grand Marais. While parts of the trail are under construction, or yet to be started, much of it follows the coast of Lake Superior. You’ll get to travel through Gooseberry Falls State Park, Split Rock Lighthouse State Park, Tettegouche State Park, and more.

Mountain Biking

If you’re looking for than winding paths and hills out of your bike adventure, give these more challenging trails a try. The North Star State Trail takes you from Duluth all the way through town and up to Grand Marais. Then there’s the Moose Walk Trail that takes you along the Sawtooth Mountains. It also connects to the Red Dot Trail, which takes you on a hilly ride through countless spruce pine.

Where to stay in Silver Bay and thing to do when not biking

At the Heart of the Northshore, you will find everything you need for a couple night stay or a long vacation in northern Minnesota. Located an “incredibly scenic” hour north of Duluth, Minnesota, come and experience the great outdoors with nature activities, fun family attractions, area tours, scenic state parks, hiking and biking trails and more. Stay in luxurious accommodations at one of our resorts, cabins or hotels where you will find comfortable, affordable lodging for every budget. See the waves and observe the ships on Lake Superior, smell the forests, watch the birds and wildlife or enjoy the Superior Hiking Trail. Bike Silver Bay is an experience you will not soon forget!

Join the fun, discover a park by bicycle this Saturday, September 29

This Saturday, thousands of people will have fun exploring parks and public lands by bicycle as part of the third annual ‘Bike Your Park Day‘. Nearly 5,000 participants have already registered over 500 rides in 47 U.S. states, including Iowa and Minnesota. See events scheduled or plan your own ride to a park. Most green spaces offer free admission when you drive your bike vs. a car when visiting.

Many parks, (local, state and national) offer mountain bike trails.

Fun for all

“Bike Your Park Day is a great way to encourage visitors to explore their national parks and public lands by bicycle,” said Krista Sherwood with the National Park Service’s Conservation & Outdoor Recreation Programs. “Bicycling as active transportation and healthy recreation is a fun way to experience the setting in a more natural way while also promoting public health, resource protection, and other economic and social benefits while also reducing vehicle congestion and contributing to the quality of life for surrounding communities.”

The city park, around Lake Winona is an option in Southern Minnesota.

Planning a Bike to Park Day visit can be fun

People who want to participate in Bike Your Park Day can design their own ride — any distance, any style of bicycling, and any type of green space or public land that is open to bicycles. Participants register their ride for free at BikeYourParkDay.org, and an interactive map displays all of the rides taking place.

Bike Your Park Day’s interactive map includes many rides that are open for others to join. People can contact the ride organizer via the interactive website. Those who have questions about Bike Your Park Day can contact one of the Bike Your Park Day volunteer advisors based in 36 U.S. states and six countries. They can answer questions about bicycle safety, bike-friendly routes, and nearby parks and public lands.

Introduce a child to biking in a park. They will thank you in the years to come.

Plan your own ride

Tools are available for those wishing to share or promote their ride, including the Bike Your Park Day logo, sample social media posts and images, a template press release/newsletter article, and a downloadable fill-in-the-blanks poster. The Bike Your Park Day hashtag is #bikeyourpark.

In the past two years, the event has seen more than 20,000 people participate, from all 50 states and over a dozen countries.

Generous sponsors of Bike Your Park Day include Ridgeland, Mississippi, Amtrak, and Black Coffee Roasting Co.