Note: PDFs include a 2 page document with map and turn-by-turn cues. Master Map with All Cycling Routes
Cycling Safety Presented by Bicycle Coalition of Maine Please note that all roads will be OPEN during the rides! PLEASE read the Bicycle Coalition of Maine’s Group Ride Guidelines for important Rules of the Road. Additional safety information for cyclist AND motorists, can be found on the B.C.M. safety page. Here are a few tips for you to share for Group Ride Guidelines:
Look before you make a move. Riders and motorists expect you to ride in a straight line and at a consistent speed. Avoid sudden changes in speed or lane position. Scan behind and to the side before changing position.
Clearly communicate to other riders changes in speed or direction, road hazards, pedestrians and vehicles. Call out “car back”, “slowing” or “stopping” as needed. Communicate calls throughout the group.
Coordinate group turns and moves.
Be alert. Be aware of riders around you. Avoid overlapping wheels.
Avoid Riding More than Two Abreast
Group riding often requires riding two abreast. While this is not illegal in Maine, please exercise your rights with courtesy.
Choose Proper Lane Positioning
Maine law permits bikes to ride in the travel lane as far right as is practical. A rider is permitted to use the entire travel lane where hazards exist or where it is unsafe for a car and bike to travel side by side. Never cross yellow center lines. Be courteous and use the shoulder when it is safe to do so.
Don’t Pass on Right
Gather behind the last car in line at an intersection. Although Maine law permits a cyclist to pass cars on the right at an intersection, such behavior is discouraged in group rides as a courtesy to motorists.
Be Courteous at Intersections
Obey traffic signs and signals at intersections. At stop signs, consider moving as a single unit through intersections if all riders feel it is safe to do so. Slow and stop at yellow lights. Consider adopting a policy of stopping or slowing after intersections when the group is split.
Wear bright colors. Maine law requires cyclists use lights in darkness, and they are recommended in reduced visibility conditions.
Local Bicycle ShopsFREE BIKE INSPECTION
The following bicycle shops are located in the Lewiston-Auburn area:
- SH – receives shipped bikes
- R – some rentals available
Rainbow Bicycle (SH,R) 97 Lisbon Street, Lewiston, ME 04240 (207) 784-7576 email@example.com Busytown Bikes (SH) 996 Sabattus Street Lewiston, ME (207) 241-3233 firstname.lastname@example.org Sportstrader (SH, R) 707 Main St. Lewiston, ME 04240 (207) 376-4924 email@example.com Roy’s Bicycle Shop (SH, R) 75 Farwell Street Lewiston, ME 04240 (207) 783-9090 firstname.lastname@example.org Ski & Bike Service Center (SH) (207) 784-0103 9 N. River Road Auburn, ME 04210 Other bike shops within about 30 miles of Lewiston-Auburn include:
- Allspeed Cyclery and Snow, Portland, (207) 878.8741 (SH, R)
- Auclair Cycle & Ski, Augusta, 1-800-734-7171 (R)
- Cycle Mania, Portland, (207) 774-2933 (R)
- Ernie’s Cycle Shop, Westbrook, (207) 854-4090
- Gorham Bike & Ski, Portland, (207) 773-1700 (R)
- L.L.Bean, Freeport, (207) 552-7676
- Eastern Mountain Sports, Portland, (207)541-1919
- Green Machine Bike Shop, Norway, ME, 207-739-2324
- Busytown Bikes is offering an 8 week course that will help take you from the couch to the 10-mile or 25-mile ride at The Dempsey Challenge. Learn more: http://bit.ly/1lgmDbZ
Nutrition Tips for the Athlete
1. To make the most of every training session and prepare for the next, remember the 4 R’s of exercise recovery Rehydrate Replenish Restore Reinforce 2. Eating a 2:1 – 4:1 ratio of carbs to protein within 30-60 minutes of activity is ideal for rebuilding muscles and replenishing energy stores. 3. Although they are easy and promise big results, pre-made protein shakes contain excess amounts of protein that can actually slow rehydration and glycogen replenishment. 4. Try some of these snacks after your next training run or race for a good mix of carbohydrates and protein: 6 oz nonfat Greek yogurt with a piece of fruit, almond butter with whole grain crackers or bread, low-fat milk and a banana or a an energy bar made with whole food ingredients like nuts and dried fruit. 5. Think of every meal and snack throughout the day as a chance to fuel, improve and reinforce your athletic performance with a variety of nutrient dense whole foods. 6. Always practice your in-race fueling and hydration strategies prior to race day. Failing to find a system that works for you can lead to bonking or serious GI discomfort during your race. 7. For runs exceeding 75 minutes, runners should consider fueling with 30-60 grams of carbohydrates each hour. 8. Practicing pre-race nutrition is also key for optimal performance. Find a strategy you are comfortable with and stick with that on the morning of your race. 9. When training, avoid foods that provide empty calories such as candy, soda and other processed foods. 10. Take advantage of water stops during your race. A dehydrated athlete is at a greater risk for exhaustion and has less oxygen available to their muscles. You can visit Hillary Pride, RD, LD at the Dempsey Challenge Hannaford booth in the Festival in the Park, as well as at the Lewiston or Brunswick Hannaford stores! Did you know Hannaford offers FREE nutrition services in over 50 stores? To find a Hannaford Dietitian near you and view a schedule of their monthly in-store events, visit hannaford.com/dietitians. Sources: www.hannaford.com/dietitians, www.runnersworld.com, www.usada.org, www.theplatecoach.com, United States Olympic Committee