Nightly Accommodations and Venues

Thursday- Opening Night at Poinsett State Park 

In the High Hills of Santee, where the South Carolina Sandhills of the Midlands region meet the coastal plain region, you’ll find Poinsett State Park.  Called the “mountains of the midlands,” this mixed ecosystem yields a high degree of biodiversity and some of the most unique natural sightings in the park system.

Poinsett State Park is located at 6660 Poinsett Park Rd, Wedgefield, SC 29168.

Also where we’ll be kicking off our opening night for our 3-Day riders! Campers (and non- campers) can expect turn-key experiences with our trained team of professional packers who will safely transport your bikes and personal belongings. All you have to do is set up your campsite!

For those staying in nearby hotels, don’t worry we’ve got you covered! Shuttles are provided to transport you and your belongings to and from the campsite so you can enjoy the nightly activities as well.

Some Fast Facts about Poinsett State Park:

  • Poinsett State Park is made up of 1000 acres of diverse landscape
  • In 2016 Poinsett State Park was put on the National Historic Registry
  • in 1934, 200 men began to build what we now know as Poinsett State Park
  • 25.6 miles of trails for mountain biking, hiking, and running
  • 10 acres on Levi Mill Lake to fish, swim, or boat 

Friday- Day 1 (Night 2) at Santee State Park

Total Mileage: 49.5 miles

Some of you may be familiar with this location from last year!

Located in South Carolina’s well-known Santee Cooper Country, Santee State Park sits along Lake Marion, known for its abundant population of large catfish. Cyclists will feel the presence of the Catawba Indians, early settlers, traders, and plantations.

Santee State Park is located at 251 State Park Rd, Santee, SC 29142

The hilly topography is an unexpected surprise in the middle of the state but offers a welcomed challenge to the able rider. Often mistaken for mountains, these ancient dunes were formed millions of years ago along the ancient shoreline when megalodons and giant whales plowed the oceans. Upon arrival, our volunteers will have your gear there and the hospitality tent will be open.

Set up your camp or take the shuttle to your hotel, then join us for a happy hour and dinner served between 4 pm and 7 pm. Enjoy live music, dancing, delicious food, and of course, beer!

Some Fast Facts about Santee State Park:

  • Santee State Park is made of 250 acres of woodlands in the heart of Santee Cooper County
  • Santee State Park offers over 10 miles of trails for hiking and biking

Saturday- Day 2 (Night 3) at Biggins Creek

Total Mileage: 58.9 miles

Unfortunately, due to COVID-19,  we had to shift our overnight location from Overton Park to Biggens Creek in Moncks Corner. Upon arrival, riders can enjoy a ‘bike-in movie’ hosted by Fat Tire! Dinner will be held from 4 pm to 7 pm with dinner, drinks, music, entertainment, and more!

Located on Rembert C Dennis Blvd, Moncks Corner, SC 29461

Sunday- Day 3 Finale Party at Awendaw City Park

Total Mileage: 49.0 miles

We encourage riders, non-riders, family, friends, and the like to come and celebrate at the finish line! The Awendaw Municipal Park is the perfect backdrop for this ride with on-site biking and hiking trails, a large, freshwater lake, multiple links to surrounding trails, and a massive field to spread out (and socially distance) in while awaiting your fellow riders!

Awendaw City Park is located at 7900 Doar Rd. Awendaw, SC 29429

All attendees can expect local food, beverages, games, live music, kayaks, paddleboards, and more – all of which are included in your registration!

Our Official Beer Sponsor, Fat Tire, will have their 2-story “Build-a-Bar” set up on-site. Standing at a staggering 20 feet tall, serving as a lighthouse; its beacon guiding thirsty riders to its free-flowing beer paradise.

With acres of open land, we encourage attendees to make a day of this ride and bring their own blankets and chairs to enjoy the beautiful lake views. This “picnic-style” setting will help keep riders and guests safe and socially distanced while enjoying the event

Join our Q&A Happy Hour!

Have you registered for our second LIVE Virtual Q&A? Join us TONIGHT at 5:30 as we sit down to discuss 2020 Routes and Logistics.

Click HERE to RSVP

Click HERE to submit questions and join in on the discussion on our Facebook Event Page.

Housekeeping

This year’s ride will take place on October 15th – 18th with 3-Day, 2-Day, and 1-Day ride options. Sign up here!

Interested in becoming a sponsor? Email Nichole Blevins at nblevins@postandcourier.com.

For the most up to date information, subscribe to our Newsletter here! Or follow us on Instagram and Facebook.

 

 

 

 

What to Pack

What to Pack for BASC 2020

Have you ever driven all the way to the airport only to realize you’ve forgotten your (cellphone, wallet, passport)? How about when participating in a cycling ride? You’re 15 miles into the dense forest greenery and suddenly, your tire starts to feel flat. You look in your bag, only to realize that you forgot to pack your hand pump. There’s a mechanic at the upcoming camp-site in 20 miles, but that doesn’t help you now. It is a lesson best learned the hard way, however, preventative measures can always be taken. Just like the old saying goes,

“It’s better to have one and not need it, than to not have one and need it”

No Supplies left behind

With experience from last year’s ride, coupled with community input, we have compiled a comprehensive list separated into 2 categories to help even the most prepared of cyclists arrive fully-equipped to conquer the ride: Things you’ll definitely remember to pack and some things you might not think of.

Things You’ll Definitely Remember to Pack

It goes without saying, these are the essentials, the quick ‘wallet, keys, phone check’ done while walking out the front door. The items so ingrained to the packing process leaving without them would be akin to leaving the house without underwear…I mean cycling shorts!

  • Bicycle Helmet- every rider must have a helmet to participate.
  • Hydration- Pack or waterbottles
  • Spare Tubes that fit your wheels
  • Cycling gear such as:
    • Cycling shorts
    • a pair of Cycling shoes
    • Clothing you feel most comfortable in while riding
    • Rain jacket
    • Gloves
    • Sunglasses and/or appropriate eyewear
  • Sunscreen
  • BUG SPRAY! The South Carolina mosquitoes are unrelenting and we are hoping the cooler weather of October will help
Every rider must have a helmet to participate

Things You Might Not Think Of

The ones that fly under the radar. They’re not at the forefront of your mind but that doesn’t mean that they’re not as important or integral to the process. Those that honestly might just slip your mind because 2020 has been weird and we’re all still adapting. You definitely do not want to forget:

  • Hydration Mix – The water bottle (or pack) is only 1/2 of the equation, you need both!
  • Snacks- food for your day, energy bars, gels, etc.
    Be sure to pack snacks for in between meals!
    • With your registration package riders are entitled to 3 meals per day
      • Breakfast and Coffee before the ride
      • Lunch and Snacks on the ride
      • Dinner, Soda, Beer and Wine after the ride
    • The snacks are for in-between meals if you’re hungry, but trust me- you’ll be eating goood.
  • Multitool/ Allen Tools/ Chain Tool
    • Riders will be supported by 2-3 SAG vehicles equipped with bike supplies such as; inner tubes, floor pumps, tire levers, multi-tool, first aid kits, and bottled water.
    • However, please note that this is a self-supported ride so please come prepared with necessary equipment and materials.
  • Cell phone and charger- seems obvious but how many times have you forgotten to pack your phone charger?! Personally speaking…all the time. ):
  • Mask/ Facial Covering
    • New and Exciting 2020 additional items to pack!
    • Click here to learn more about how BASC is handling COVID19
  • Personal ID and Medical info/ Emergency Contact Card
  • Toiletries! Unless you have chosen the hotel option we suggest you bring your own!

To make sure you have absolutely everything you need, check out this list from REI: checklist-bike-multiday-touring

Check out our other posts

Housekeeping

BASC 2020 Registration is live! This year’s ride will take place on October 15th – 18th with 3, 2, and 1-day ride options. Sign up here!

For the most up to date information, subscribe to our Newsletter here!

 

Hydration, Hydration, Hydration!

I remember it vividly.

The summer of 2009 working my first summer job scooping ice cream at my Aunts shop. It was also the summer I learned about the importance of hydration. My mothers sister eagerly took me in, as I have cousins galore and out of all of them, I was (and still am) the only girl! Craving a female presence in the house coupled with the opportunity for a readily available employee who conveniently did not yet meet the age requirement for a drivers license, it was the perfect match!

My parents carted me two hours up the road to Myrtle Beach, unpacked the “shocking amount of luggage needed for such a short period of time” as said by my father, wished me luck, and promptly turned around, headed back to Charleston. As they faded into the distance (more accurately south on highway 17), undoubtedly giddy at the prospect of a summer spent relaxing with one less child to worry about, I stood excitedly on the metaphorical cusp of what would be one of the best summers ever.

As for the aforementioned cousins, I had now inherited four brothers. Also home from college for summer break, they were seasoned veterans working at the shop and aside from the familial bonds and a shared mailing address to bring us together, they were now my coworkers and bosses!

I don’t know who has or hasn’t worked scooping icec ream, but when it’s the dead of summer in Myrtle Beach, South Carolina and hotter than Satans house cat, people want their freaking icecream. There is, not shockingly, little room for error when a line of 50 people is out the door and the only thing that is going to disperse the crowd is how fast you can scoop. It was a baptism by fire- literally, it was 103 degrees outside and although I learned a lot, there is one phrase in particular that will always stand out. A phrase repeated ad infinitum by my eldest cousin and manager of the shop.

“Hydration is Key to Success”

And he isn’t wrong. Our bodies are made of 60% water so whether you’re out cycling on the trial or scooping ice cream for a summer job, it should come as no surprise that proper hydration is critical to our bodies functionality. Yet for a task so deeply rooted in the reptilian brain, achieving and maintaining a hydrated state is often overlooked or even forgotten, only remembering to take sip when the dry mouth kicks in or at the onset of a headache.

8×8=?

We know you didn’t come here to do math, so we’ll do it for you.

8×8=64.

Although water intake varies by individual and you should let thirst guide you, the 8×8 rule- 8 glasses of 8 oz of water per day, sets a standard that when executed in its totality, will reign victory over dehydration, flaunting the fruits of war after a job well done. Helping maximize physical performance, boosting brain function and improved skin complexion? I’ll have what they’re having, please.

Of course consumption quantities are subject to variation when considering lifestyle and exercise. Dehydration can have noticeable effects when the body loses as a little as 2% of its water. When exercising, it is not uncommon to lose anywhere between 6-10% of water weight. So, if you exercise intensely and tend to sweat, staying hydrated can help you perform at your absolute best.

The CamelBak

Hydration is critical for any serious cyclist. If you don’t stay hydrated, your performance will suffer. With longer rides, sometimes a water bottle or two just isn’t enough. Bikepackers often use hydration packs while on the road. The Hydrobak 50 is perfect for cyclists or those who lead an active outdoor centric lifestyle. A smaller hydration pack that doesn’t weigh as much, it carries about 50 oz, which is about two large water bottles’ worth. This is a good option for shorter adventures that won’t last as long, or where you’ll be able to refill it during stops.

 

 

 

Help!

Trying to drink more water every day can seem at best boring and repetitive and at worst well, a little torturous. But with some simple tricks and making some fun rules for yourself, it doesn’t have to be so difficult. Here are our best tips for drinking more water every day.

  1. Add fruit or other flavor to your water
  2. Use an app to track your water intake like Daily Free Water
  3. Drink one glass before each meal
  4. Eat foods with a high water content
    • Lettuce: 96% water
    • Celery: 95% water
    • Zucchini: 95% water
    • Cabbage: 92% water
    • Watermelon: 91% water
    • Cantaloupe: 90% water
    • Honeydew melon: 90% water
  5. Set an alarm
  6. Make a water wager with your friends and colleagues. Set goals and challenges on who can drink the most water (within reason). Making water drinking fun will encourage you to re-hydrate.
  7. Set yourself rules.

    “I can’t have another coffee or snack until I drink 2 more cups of water. “

  8. Introduce spicy food to your diet. By eating more spice and hot foods you will naturally want to drink more water
  9. Invest in a reusable water bottle
  10. Use a water filter. If you live in a hard water area, your water could have a funny taste. Using a filter will purify your water, making it fresh and delicious.
  11. Check out our blog post Back to the Basics that also delves into the importance of hydration

Housekeeping

As you may have seen from our Instagram and Facebook, we officially have BASC 2020 dates! This year’s ride will take place on October 15th – 18th with 3,2, and 1-day ride options.

As we closely monitor the ongoing COVID19 situation, we are working together to ensure the safest possible ride and routes. For the most up to date information, subscribe to our eNewsletter here!

Tired of the wrong Bike Tire

“If the tire don’t fit, you must quit!”

-Jonnie Cochran, 1995

– BASC Team trying to be clever, 2020

Plenty of Fish in the Sea
Plenty of Fish in the Sea
Plenty of bikes and wheels on the rack
Plenty of bikes and wheels on the rack

Similar to what we tell our friends after a heartbreak, “There are plenty of fish in the Sea” we can also use this euphemism when describing the oversaturted sporting goods retail market. With gadgets galore, a body or build modification needed for every terrain possible and an information overload looming at every commercial break, it is of little wonder that when researching bike tires, it can get overwhelming. We’ve said it before and we’ll say it again,

“AN IMPROPERLY FITTED BIKE (tire) CAN BE (one of) THE (many) CAUSES OF THE PAIN YOU ARE EXPIERENCING FROM CYCLING”  – An almost direct quote from last weeks blog regardigng “Fanny Fatigue”

  • Read about our favorite stretches to combat the discomfort caused either directly or indirectly by cycling.

This includes the tires are you riding on! With the growing number of options available on the market, buying the right tire for your bike can be tough. Much like car, bike tires have become increasingly more technical, which makes it difficult to sift through all of the complicated terminology to find the best option. Although there are ‘plenty of fish in the sea’ we’ve narrowed down to we think is an all encompassing, well rounded and hopefully helpful list.

Clincher Tires

The most popular tire, Clinchers are the bike tires you rode as a kid.  They have an outer “carcass” made for whatever type bike they need to be.  The name clincher comes from the fact that these tires “clinch” to the rim of the wheel with a bead of hard rubber.  Like a car tire, a clincher has an open bottom, and the only way it stays on the rim is to clinch to it.

Pros:

  • The main advantage of clinchers is that they make fixing a flat easy- even on the road, leading to their increase in popularity.

Cons:

  • Due to the weight of the rubber beads surrounding the tire, Clincher tires and rims are heavier when wet, and can increase the likelihood of pinched flats

Tubular Tires

Most frequently used by cyclists interested in racing and widely considered the most comfortable tire. Tubular Tires contain no inner tube and is glued onto the rim, can only be used when the glue is set, and usually require at least 3 layers of glue which can take days of drying and reapplying. For a flat tire with a puncture larger than a few millimeters, a spare is almost absolutely necessary.

Pros: 

  • Lightweight and less prone to punctures, widely considered the most comfortable tire
  • Lack the plastic beads of the Clincher Tire, making it noticeably lighter

Cons:

  • Tubular tires take time and patience to mount. Days can be spent applying and reappling the glue in order to bond to the rim
  • Less prone to flats but when they do occur are a bigger hastle to deal with
  • Considerably more expensive than Clincher Tires

We Suggest:

 

Tubeless Tires

The Holy Matrimony of Clincher and Tubular!
The Holy Matrimony of Clincher and Tubular!

Now close your eyes and imagine: The Church bells are ringing, the crowd is cheering, rice is flying through the air. I just took you on a trip down memory lane to the holy matrimony of Clincher and Tubular! Love is in the air, and with it brings a new generation of cycling innovations. The Tubeless Tire! The Tubeless tire can be used on any clincher wheel set without an innertube, making it the perfect combination of the two. We all know parents can be embarrassing so we’ll spare Tubeless the intimate  details and get straight to the facts. In order to use a tubless system on a clincher wheel, a special tubeless tire and conversion kit are needed. Heres what you need to know:

Pros:

  • Light and comfortable similar to the tubular
  • Easy to change road-side similar to the Clincher
  • If stranded roadside, a tubeless tire can be fitted with an inntertube, making it ideal for training and racing

Cons:

  • Price range is usually around $100 and the current market only offers a select few options to choose from

Housekeeping

As you may have seen from our Instagram and Facebook, we officially have BASC 2020 dates! This year’s ride will take place on October 15th – 18th with 3,2, and 1-day ride options.

As we closely monitor the ongoing COVID19 situation, we are working together to ensure the safest possible ride and routes. For the most up to date information, subscribe to our eNewsletter here!

Back to the Basics

“Look both ways before crossing the street!!”Look both ways before crossing the street!

The first rule of the road we all learned and a precautionary warning yelled in vain by parents across the world as their child eagerly sprints off in hopes of finding whatever ball was thrown with such a velocity that it landed in the neighbor’s yard. Advice that is so cemented in our heads some would almost say it’s like riding a bike- you never forget! So let’s get back to the basics!

Whether you’re a newbie or a seasoned cycling veteran, we can just about all agree that knowing the basic rules of the road can be the deciding factor between a good day and a really really bad one. Old dogs and Puppies alike can stand to benefit from learning (or relearning) a few new tricks. That’s why we’ve come up with a quick and easy-to-remember checklist; The 4 H’s.  Meant to help not only those new to the sport but to anyone who needs a quick refresher. You can’t run before you walk, and you cant multiply before learning addition so why is cycling any different? Build a solid foundation based on facts and situational awareness so future cycling excursions can be enjoyed to their fullest extent all while remaining fundamentally safe.

Hydration

With the human body composed of approximately 60% water, it should be no surprise that a large fluid intake is needed to perform optimally. Studies have shown that even shockingly low fluid losses can significantly affect riders abilities. A 2% drop in body weight due to sweating will impair performance noticeably, 4% will decrease your capacity for muscular work, and, at 5%, heat exhaustion can become an issue and your capacity for work will drop by up to 30%.

The daily suggested intake is about a half-gallon or 64 fl oz. But what about when exercising? While cycling, aim to take 2-3 good sized gulps from your bottle every 10-15 minutes. For rides lasting longer than an hour, you’ll want to add some electrolytes. Staying hydrated improves muscle function, regulates blood pressure, and helps improve circulation- creating a perfect formula for happy cycling. Help stay hydrated with:

  1. The Elite Super Corsa Water bottle
    • a 750 ml water bottle best for long-distance rides
    • Entire bottle, including the cap, is biodegradable
    • Easy to grip bottle with ergonomic shape – dishwasher safe and BPA-free
    • Buy If: You want a large volume water bottle for long, non-stop riding.
  2. CamelBak M.U.L.E. Hydration Pack
    • Like a regular backpack but better! Trade-in textbooks for 100 oz of the beverage of your choosing!
    • Features such as an overflow storage compartment, reflective accents and external hooks for helmet storage
    • Buy If: You want a large volume water pack to last throughout long days on the trail
How Hydrated are You?

Headphones?

Short Answer: NO
Long Answer: ABSOLUTELY NOT but if you do there are ways to be safe and situationally aware

SIR THERE IS A CAR BEHIND YOU CAN YOU HEAR ME????

We jest, we jest. All cyclists are entitled to make their own decisions when it comes to personal safety and music preference, however that doesn’t mean we won’t try to change minds with compelling evidence. Much of the debate hinges on safety. On the one hand, riding with headphones presents an obvious safety risk. The chief concern being that it compromises a cyclist’s awareness of cars and other warnings, like shouting pedestrians, barking dogs, and opening car doors. The second being hearing loss. Permanent damage can begin at 85 decibels, which is only 70 percent of the maximum volume of the typical MP3 player. Busy streets already reach that level on their own, so it’s reasonable to assume that a cyclist’s headphones would have to be far louder to overcome the sound of traffic. The concern is that wearing headphones increases the likelihood or severity of an accident. Keep your eyes and ears open while on the road. Similar to texting while driving, cycling is best practiced distraction-free. However, if you truly have the music in your bones and enjoy spinning to a tune:

Head Up

Look out in front far enough ahead so you can react to any obstacles in the road, or on the shoulder in front of you.  Things like storm drain grates are very bad for skinny road bike tires. Not to mention, Humans were not designed to ride bikes. Cycling completely changes the weight distribution through your muscles and spine by bending the back and neck into an unnatural position. While tackling the arduous 3,000 mile Race Across America, cyclist Michael Shermer’s neck muscles became so fatigued they simply failed and he was no longer able to hold his head up at all. His team had to construct a makeshift brace from bungee cords to restrain his head in a position that enabled him to see where he was going and to carry on to the finish line. To avoid a stiff neck while also enjoying the surrounding vistas try..

  1. Proper Positioning
    • Many people experience neck pain because they are improperly positioned on their bike with their head tipped upward.
      • To Check your Form: Pull your stomach in toward your lower back, elongate your torso, slide the shoulder blades down your upper back and keep your chest slightly lifted while riding. Keep your chin tucked in and stretch your neck during relaxed parts of your ride.
      • Check out our blog post for The Best Stretches for Cyclists
  2. A Properly Fitted Bicycle
    • A fitted bicycle can help avoid cycling injuries in the long run and will make a better and more efficient cyclist.
      • Visit a local bike shop for a personalized fitting. Most shops often can make small adjustments that can help you feel more comfortable on your bike.

Heed to the Rules

Heed to the road signs

Ride with traffic and obey all road signs. Closely watch all cars in front of you so you can try to anticipate what they are going to do. South Carolina ranks 46th in the country in bicycle and pedestrian fatalities, with 23.7 fatalities per 10,000 commuters.  13% of all traffic fatalities are either pedestrians (11%) or bicyclists (2%).

 

 

 

Though tips and forewarnings like The 4 H’s may seem redundant, there is something to be said about the obviousness of them all. The precise reason we may not remember is that they are in fact so obvious, they need not be said at all. Thus allowing them to fall to the wayside, escaping recollection and execution altogether. We hope that with our easy-to-remember system, hobbyists and professionals alike can enjoy the sport with less worry and a better understanding of the fundamentals of cycling.

Housekeeping

As you may have seen from our Instagram and Facebook, we officially have BASC 2020 dates! This year’s ride will take place on October 15th – 18th with 3,2, and 1-day ride options.

As we closely monitor the ongoing COVID19 situation, we are working together to ensure the safest possible ride and routes. For the most up to date information, subscribe to our newsletter here!

How to Avoid Fanny Fatigue and Soreness

You know the feeling I am talking about. What first comes to mind is the hour’s long pilgrimage to my grandparent’s house that growing up we would make quite frequently. Confined to the backseat of the car, I sat and watched out the window while my dad would play a game called ‘Trying to beat our personal best record of shortest trip to Gannys House ever’. Which in my family translates to- “no stops unless absolutely necessary”. Around hour two, a numbness would creep up through your legs and before you knew it- wham! All sensation in your butt would be gone. A plight my mother appropriately dubbed “Fanny Fatigue”.

In the decades since, and having procured a driver’s license of my own, I have been able to make the trek to my grandparents’ house successfully, sans fanny fatigue. As cyclists, I am sure this is an sensation shared by many. If you have ever experienced cycling-induced saddle soreness, you know it can make cycling unbearable. Not only that, but many worry about potentially doing permanent damage to their bodies.  Through a 20 year period of trial and error, I have learned the ways of sore butt syndrome and have come to the realization that:

  1. Fanny Fatigue descriminates against no man- regardless of skill level
  2. Fanny Fatigue can result from just about anything that requires a surplus or lack of blood circulation in your butt
  3. Though we might not be able to win the war against Fanny Fatigue, we can still celebrate small victories through proper knowledge and implementing preemptive solutions before it is too late!

Pain is not a normal part of cycling. We are here with tips and tricks to help keep your butt in tip top condition- while also avoiding the dreaded Fanny Fatigue.

Make Sure your Bike Fits

Proper bike fit means you have a position on the bike that lets you ride as long as you want, as hard as you want, and stay comfortable the entire time. A good fit can also help prevent overuse injuries that result from an improper position. There are several ways to ensure your bicycle is properly fitted to your body and its needs, you can:

  • Pay for a professional fitting. Expect an average cost of about $150 and up for a comprehensive fit. These can be done at most professional bicycle shops
  • Do your own research at home with the help of this book, meant to educate riders on proper positioning
  • Check out Treks Precision Fit System, designed by biochemical engineers specifically for cyclists

 

Get the Right Saddle

Make sure you have a great saddle! When fitting your saddle, make sure it is either dead straight, or angled just a degree or two down in the front. It’s a good idea to start with it dead straight. If that doesn’t work for you, try tilting it down in front, just a tiny bit at a time. Also make sure that your handlebars are not lower than your saddle – crouching forward at an angle is obviously not kind to your groin area. Fortunately, there are several types of seats that can help alleviate that pressure and prevent injury. Look for seats with a split saddle, or one with a space in the area that would normally press into the perineum. There are more extreme options like the “no-nose” bicycle seat, the moon seat and the easy seat that are geometrically different from a standard saddle as well. For help finding a bike saddle best for you try:

  • Adjusting it to the correct height. This contributes to a more efficient pedal stroke and helps to prevent irritating symptoms from arising. Try using Bike Fittings Online analysis  to determine your correct inseam
  • A comprehensive list of the best bike saddles for Men and Women

Wear Bike Shorts

Hailey Bieber and Princess Diana rocking bicycle shorts

Though bike shorts have made their rounds within the world of pop culture and fashion, in reality they serve a much more useful purpose. Cycling shorts protect your most sensitive regions from the pain of long contact with a bicycle seat. The rubbing action of your inner thighs against the bicycle seat is offset by the smooth face of the cycling shorts. In addition to the mild compression provided by a tight-fitting pair of shorts that increases blood flow to the legs, cycling shorts are also close-fitting to maximize aerodynamics, and give a full range of motion to the rider. It is essential to spring for good quality, well-fitting bike shorts that have a chamois, or a gel liner. And if you do multi-day rides, you will need at least two pairs. This is so that you have a clean and dry pair at all times. Here are some resources to help find the best pair:

Generously apply Chamois Cream

First of all, what the heck is Chamois Cream? Chamois cream is an anti-bacterial, viscous substance that helps eliminate friction between skin and clothing, and therefore the chafing that can occur during a ride. It comes in a number of forms including balms, creams and even powder. If you start to get hot spots, Camois Cream might be your saving grace.  It is your choice as to whether to put it on the chamois of your skin, though most find its optimal use is by applying directly to areas afflicted. It’s a whole lot less messy than coating the entire pad. You can even apply chamois cream beforehand to areas that you know are prone to irritation.

  • Here is a popular cream used among many in the cycling community

STAY DRY

Moisture weakens your skin and increases the chance of irritation. If there is no way to stay dry, apply chamois cream before cycling. Heres how:

  • Leave your underwear at home! Underwear decreases the effectiveness of your chamois. Your underwear may move and cause chafing, as well as lead to the potential of getting damp, making matters even worse.
  • Be sure to have good, wrap-around fenders on your bike to avoid water splashing up at you.

TAKE A BREAK!

Take periodic breaks to rest your butt and stretch your legs. Use the opportunity to do some stretching and listen to your body. Your bicycle will be there waiting for you upon your return. Afterall, distance makes the heart grow fonder. That is of course distance on the trail as well, but also taking time to heal your body!

 

 

 

Staff Picked Favorite Smoothies

At BASC, we believe proper fuel for the body is a critical ingredient to success. At times, it may come in the form of a burger and fries, however, we want to highlight a quick, easy, team favorite go-to. The Smoothie. Though it may not sound revolutionary, smoothies are a great way to obtain much-needed nutrients and protein that juicing can leave behind.

  1. Peanut Butter and Jelly Smoothie

A staff pick right off the bat, we’ve taken a childhood classic and turned it into a delectable beverage, enjoyed by children and adults alike. For this smoothie you’ll need:

2. The Classic Green Smoothie with a twist

A favorite of our staffer, Alison, this green smoothie is the perfect wake-me-up in the morning. You’ll need:

  • a handful of Spinach
  • Almond Butter
  • Almond Milk
  • Greek Yogurt
  • Blueberries
  • Fresh Ginger to your tasting

3. For the CoCo Loko Smoothie

All of the creamy chocolate flavor, none of the guilt. This smoothie is a staple within the BASC office. What started out as inspiration from a desperate Uber Eats order, we have made our own amendments to the recipe to create this one-of-a-kind beverage. You’ll need:

4. Strawberry Lemonade Smoothie

It tastes like summer in a cup? If you need more convincing than that, you’ll have to try this smoothie for yourself and let the flavors do the talking. Easy and Delicious you’ll need:

5. The Smoothie Bowl 

One might think a blender is crucial to make a smoothie. However, the smoothie bowl is here to tell you otherwise. Simple and aesthetically pleasing, this is a recipe crowdsourced from friends of BASC and is sure to provide you with the energy you need to tackle the day. You’ll need:

  • A Greek Yogurt base (or yogurt of your choosing)
  • Kiwi
  • Granola of your choosing
  • Blueberries
  • Coconut shavings

 

Though these are just a few favorites from the BASC team, we wanted to share some of our quickest and tastiest favorites. The wonderful thing about smoothies is their customizability. Proportions and ingredients can be doled out or withheld per your liking. Additions such as flax seeds, chia seeds, berries and fruits of all sorts, and veggies!

We are anxiously awaiting the official BASC 2020 dates to be finalized, however, in the meantime check out our blog post on Ways to Stay Limber at Home!

Stretches for Cyclists

With the national average of a standard American living room being 330 square feet, one has to question, in the wake of a pandemic, what can be done to stay active in a space roughly 16×20 feet? Wonder no longer, my fellow cyclists. We have compiled a list of the very best stretches you can do to keep yourself healthy and active in the era of social distancing. A steady flow of endorphins can lead to an improved mood, a clear headspace and help prevent muscle loss while parks and gyms are closed.

Though cycling is a wonderful low-impact activity, it’s also extremely repetitive and can lead to a limited range of motion. To combat muscle tightness and pain, it’s important to maintain a consistent stretching routine. For cyclists, that means focusing on the muscle groups that contract during pedaling and potentially limit the mobility of your joints.

Our carefully curated regiment is crafted specifically with cyclists in mind. We will cover parts of the body typically afflicted from cycling and will link to a video for a more in-depth visual of how to properly execute these stretches.

Glutes

Your glutes produce much-needed power in order to get and keep a bicycle moving at a desired pace. To stretch your quads, lay on your back and bring one knee to your chest and hold tightly. For a more advanced stretch, while also laying on your back, place one ankle on the opposite knee, creating a figure four. Bring the opposite knee with the ankle up to your chest and hold for 30 seconds.

Click on picture to learn more about how to stretch your quads

Lower Back and Core

Most of the power needed from your body in order to cycle comes from the core and lower back, meaning these areas are more prone to soreness. Downward Facing Dog releases tension along the entire spine while loosening calf and hamstring muscles. To practice Downward Facing Dog, begin on your hands and knees while raising your hips slowly into the air by straightening your legs and keeping hands on the ground. Focus on keeping your heels on the ground and hips back.

Calves

Calves are essential to keeping the pedals moving while on a bike, meaning some cramping and fatigue is expected! In a standing position, try placing one foot against a wall. With the heel on the ground and toes on the wall, put your weight on the opposite foot and lean into the stretch. Tension will be released almost immediately.

 

Groin, Thighs, and Back

If any of the aforementioned bodily locations are giving you grief, try out this yoga pose called the Camel. The camel opens and stretches the groin, thighs and entire back. Start in a kneeling position on the ground, with your feet under your legs. Slowly rise off of the ground, bringing the thighs and torso upright. Move your neck and back into an arc while feeling the stretch all over your body.

 

Hip Flexors

The hip flexors are a group of muscles that bring the legs up toward the trunk. Cyclists often have tight hip flexors because the cycling motion never fully allows the thigh to extend. To stretch your hip flexors, get into a lunge-like position with one knee on the ground and the other knee making a 90-degree angle. You want to make sure your front foot is facing forward in front of your body. Maneuver your hands as to press down on your front knee, moving the hips forward to feel the full impact of the stretch.

 

Though these are just a few simple stretches, keeping muscles and joints limber is important maintenance for our bodies to feel better while we’re dealing with this new stagnant lifestyle that is ‘working from home’.

Looking ahead, check out our blog post covering our favorite trails in South Carolina and learn more about Bike Across South Carolina here!