Subject: Saturday 28 November Hills ride & Sunday 29 November Yanchep cruise.

Weather Saturday 30 C & Sunday 28 C

BEDFORDALE HILLS RIDE

Start Time: Saturday 0530    -   28 Nov 2009 

Departee: The Trenchmeister's gym

All Captains leading

Accoutrements: 2 waterbottles. At least one with Powerade or similar plus some bike food eg power bar, muesli bar, snakes etc.  Sunscreen for the fairer of skin (30 degrees C)

Route: Out to Armadale via the freeway bikepath.  First stop is at base of Armadale hill, second stop at the top at turnoff at Canning Mill Road and third stop at BP station at Karagullen.   Then it is straight down Canning Road to Welshpool Road (no detour at Glenislea Road).  Down Welshpool Road then Orrong Road, Riverside Drive and home. Phew!

Special Note: The peleton will be split into two groups for the ride on the freeway bike path.  The first group will wait at the Deepwater cafe carpark and the peleton will continue on.  On the freeway bike path it is important to travel in single file directly behind the wheel of the bike in front.  There can be a bit of traffic on the path that time in the morning so keep the peleton tidy.

Teams:  One of the objects of forming teams is to provide encouragement for your team mates.  If a rider is in difficulty, then his/her team members should be around them encouraging them.  Don’t leave your team member alone going up Armadale hill or elsewhere on the rides.

Fines: Rides in the hill are often a happy hunting ground for the Finemasters when people do silly things due to lack of attention or become dehydrated.  Stay alert and keep up the fluids and food. Please ensure your bike is in excellent condition.

Recovering for Sunday’s ride: After the enjoyment of Saturday’s ride  to recover well please remember to eat and rehydrate within the first half hour after the ride.

Recommended:   Metagenics Muscleze to help those muscles relax and recover.  

YANCHEP CRUISE

Start Time: Sunday  0530    -   29 Nov 2009 

Departee: The Trenchmeister's gym

Cardno Team leading

Route: Out onto Oceanic Drive down to West Coast Hwy through to Karrinyup. Continue along Marmion Avenue through the suburbs until the reaching the newish  Marmion Avenue extension. This lovely stretch of hot mix will take you past emus and the likes to Yanchep. Refresh  at the local service station. Returning the same way . At Burns Beach  Road right turn to the coast.  Follow  Burns  Beach road into Ocean Reef Road onto Whitfords Avenue finally onto West Coast Drive. Smell the ocean. Turn left into Beach Road in Waterman’s Bay back onto Marmion Avenue. Final stretch through Triggs onto West Coast Hwy back to the Gym. Distance approx. 100km.