energy bar recipe

Wow! It's over! We kind of miss getting on the bike already - I'm going for a solo ride today, just for old times sake! We had an incredible time with you all and want to thank you for making a couple of old fogies feel so welcome and a part of your group of friends - we had a blast!
For all of you who got through the second day due, in part, to the amazing energy bar recipe I found on the net, here it is ( the recipe calls for dipping the bars in chocolate & paraffin(to raise the melting point), which I didn't do but I've included the whole recipe anyways):
1c. regular rolled oats 2 tsp butter
1/2 c sesame seeds 1 c. light corn syrup
1 &1/2 c finely chopped apricots 3/4 c sugar
1&1/2 c raisins 1 & 1/4 c chunky style peanut butter
1 c. blanched almonds, chopped 1 tsp orange or lemon extract
1/2 c nonfat dry milk 2 tsp/ grated orange or lemon peel
1/2 c toasted wheat germ 2 c. semisweet chocolate chips
4 oz. paraffin or 3/4 c. butter/marg (paraffin is the wax you put on top of jam to seal it)

Spread oats on a cookie sheet and bake at 300F until oats are toasted, about 25min, stirring frequently to prevent scorching.

Toast sesame seeds in a frying pan over med. heat. Shake often until golden, ~ 7 min.
Put in a large bowl along with apricots, raisins, milk and wheat germ. Mix well. Mix hot oats into dried fruit mixture.

Butter hot baking pan and set aside.

Combine corn syrup and sugar in fry pan; bring to a rolling boil over med. high heat and quickly stir in peanut butter, flavour extract and peel. ( I used 'peanuts only' peanut butter which is a lot thicker than the Kraft or Skippy types, so it got thick REALLY fast. I would just barely bring the sugar/syrup to a boil next time before adding peanut butter and see how that works)

AT ONCE(gets thick really fast, as I said) pour over the oatmeal mixture and mix well. Quickly
spread in buttered pan and press into an even layer (I used a rolling pin). Cover and chill until firm(at least 4 hr). Cut into bars 1&1/4 x 2 1/2 ".

For chocolate coating:

Melt chocolate chips and paraffin in top of double boiler over pot of simmering water, stirring often; turn heat to low.
Using a pair of tongs, dip 1 bar at a time into chocolate, let drip over pot until no more drips then place on wire racks set over waxed paper.
Store in fridge for up to 4 weeks; longer in freezer.

Remember tandem tubbies and enjoy!!!

Snapped Cable Broken Chain; Things I've learned biking

So hello everyone! The jersey's are IN! And they look fabulous! We'll try to post a picture of them soon.

Jesse and I have been training our butts off as I can see all of you have been too! We made an 80 mile ride as fun as possible in 90 degree heat last Friday by making a few stops at family and friends houses. While most of you have been training in the rain I'm not sure we've had more than one day of rain here in Redding over the last few months. We are expecting temperatures up to 114 degrees this week! That kind of heat moves you beyond the enjoyment of biking to simply just getting through it, and I think it is just as oppressive as rain. I'm sure you can imagine we have quite some humorous tan lines, anyway. At one point earlier in the season I was looking down at my hands and I could not figure out why I had dark spots on each of them in the same place. It took me a few days to finally figure out they were tan spots from where my gloves didn't fully cover the skin.

Things I've learned about biking:
1.) It is possible for a shifting cable to snap (and it's not fun when it does about 10 miles out)
2.) If you are having problems shifting it could be the cable (mentioned above), the chain (one tiny bent link is all it takes) or both (and it's great to get those fixed before long rides)
3.) Riding early in the morning and good sunscreen are important when riding in the scorching [Redding] sun. Might I suggest the REI brand 45 SPF
4.) Drink more water than you want to drink...and then drink more
5.) But keep up on electrolytes (we use E-caps, HEED, Perpetuem, and Hammer Gel from Hammer Nutrition Products, www.hammernutrition.com)
6.) Don't ride on highway detour roads but if you have to...don't do it again
7.) Make the most of long rides by stopping at family and friend's houses where they can feed and water you (and sometimes even offer you their swimming pool for cool down)
8.) Don't ever stop too long (you'll know if you did because when you get back on your bike you feel worse than when you stopped)
9.) Listen to books-on-tape to make the time pass
10.) Use a rear-view mirror (if you're wearing glasses the best one I've found is the Bike Peddler Take-A-Look mirror which can be found at REI, http://www.rei.com/product/752285)
11.) Stretch when you stop...

...and many more. Maybe this is just the beginning of my list and I'll have another one after the STP that starts at #12...stay tuned for that!

I don't think this really has to be said but I'm trying to remind myself too and I guess no one ever said that riding a bike is cheap so something to consider before we are actually riding the STP...get a tune up.

I'm SO EXCITED to ride with you all!
-Lyn

I can't feel my legs!

11 of us got together on Saturday and took a 65 mile training ride from Ft. Langley to Golden Ears to Mission to Abbotsford and back to Ft. Langley. We passed through some beautiful country, enjoyed each other's company immensely, overcame three flat tires, and brought the feeling back to our legs with a round of beers and mexican food in Ft. Langley (since Baby Jordan wasn't allowed in the Ft. Langley pub). We didn't get in good action shots but here we are, tired and happy, after a challenging ride. Pictured are Suzanne and Mikki Bartel, Ben Fehrer, Richard Taylor, Amy Lange, Mike Strain, Gord Thompson, and Paul ? (crazy guy who came along just for fun, he isn't riding in the STP). Chris Schuld and Tina Kroeker came on the ride but had to leave early.

Blogger Newbee

Hey Team Wellspring. I am really new at this 'blog' concept so I hope I don't make a fool of myself but here goes... I have thoroughly enjoyed everyone's blogs and comments but could never figure out how to respond to them. Hopefully that will change now, now that we're only a few short weeks away from the event. I am so excited to be a part of this team and connect with old and new faces in Seattle. How time flies and I look forward to hearing where God has taken each of you these past few years. I am amazed how the sport of cycling has really grown in popularity and it seems that now 'everyone' is doing it. Richard, I have to tell you that I am a person who sooooo dislikes fundraising or asking people for donations, but in this case, I have really enjoyed sharing Wellspring with friends and family and as a result, I am getting such a great response. It has been inspiring. I think my legs are spinning that much faster because I have so much love and support in this event. Coodoes to you and the many volunteers that are making this event happen. I am honored to wear the Wellspring jersey and all that it represents!!! See ya on the trail!!
Dyan

Rain, Railway Tracks and Road Riding

Mike Strain and I set out on our three hour ride yesterday in the rain. It had been raining most of the weekend and the previous couple days so conditions were pretty slick. About five minutes into the ride we approached some railway tracks, which are everywhere in Langley, so it's kind of a pain to get off the bike, even though the signs tell you to. I started to slow down, and a I remember thinking; this may not be a good idea! Too late. I merely skidded on the first set of tracks and fortunately slowed even more because on the second set my bike went out from under me and I embraced the pavement. I looked behind me and was surprised to see Mike going down at the exact same time (if synchronized bike wipe outs was an olympic sport we would be gold medalists). Unfortunately he was going much faster. He smacked his head (thank goodness for helmets), bruised his hip pretty bad, and was bleeding. His handle bars were all out of sync. But being the tough (or stupid) guy that he is we took a five minute break to regear (no pun intended) and were off.

So let that be fair warning to all of you. If you happen to wipe out on slick rail way tracks, make sure you take at least five minutes to recompose yourself before continuing on!

tandem tubbies sign in

hi all you team wellspring members! We are the Tandem Tubbies - Gerry and Shirley Malnis from Vernon, B.C. We are not 80(although we feel like 80 when we get off the bike sometimes), but we may well be the oldest members of the team! The only person on the team we know is Richard (we also know Jeffery in Rwanda) but we are looking forward to meeting you in 6 weeks! We did not know Ben but had the privilege of working on his boathouse last November on a trip to Rwanda. All we know that if he was a friend of Jeff and Richard's he was a quality guy and we are pleased to suffer 200miles to remember his life and for such a great cause as another school block at Wellspring Academy! Ta ta for now!

Official Traning Suggestions from Chilliwack

Greetings from Chilliwack!

First off, a quick introduction. On your left, it's the Bartel girls sporting their matching outfits and on the right (just below) is Tina and I sporting our hardcore rain gear (and her fancy 'mushroom' shaped helmut). Now that we've all purchased our first pairs of biker shorts, we figured that we're ready to bust this thing out. This weekend being Mikki's 2nd official ride, we opted for an easy ride from Hemlock to Golden Ears, 45miles along the river with a small, yet efficient care team waiting in a campsite at the other end. After our two day adventure we have the following training suggestions for the rest of the team.

Training Suggestion #1: ALWAYS research your rides to determine how challenging they are. Hills do make a difference. Especially when the steepest ones are in the last 15miles!

Training Suggestion #2: A care team is a MUST. Preferably one that sets up tents and starts fires prior to your arrival. (Thanks to our cousins Matt and Brandy!)

Training Suggestion #3: Don't forget a rain jacket, even when the weather man promises sunshine.

Training Suggestion #4: If' you're biking up a seemingly never ending hill, it helps to cry (or curse) depending on your mood.

Training Suggestion #5: If you're calculations of the trip distance suddenly appear to be wrong and you have an extra 10miles of uphill and gravel road ahead of you, there is no shame in calling your care team and having them come pick you up... heck... that's what cars are for!

(yeh, we know we can't do this on the STP... )

Hope training is going well for everyone!

Suggested Training Schedule

Okay, here is the link to the suggested training schedule put out by Cascade. Like I said, I can't promise this will make you a happy camper but we have time to catch up.

Preferences for Rest Stop

Me thinks that it would be wise for us to look for an overnight area about 110 miles into the journey so we get a head start on the herd and don't have to expend as much energy the second day when we are sore. What say you?

Corporate Sponsorships

We are doing well so far with individual riders. 26 have committed though not all have signed up with Cascade, which is pretty important. We will be seeking corporate sponsorships to match our donations. I have worked with Jeremy Stewart to come up with Levels of Sponsorship. I need each of you to brainstorm some companies that might be interested in being involved. You can e-mail me your ideas directly at richard@thewellspringfoundation.com and let me know if you want to take a look at our the form that we came up with. Thanks guys. I haven't done so well on training the past couple days. I need to get out on a good ride today or tomorrow.

couple questions

Whoohoo!! STP... here we come:)

I'm so glad that we're all able to stay in touch. good thing for technology:)

couple questions...

is there anyway that people who aren't using their real names (just email addresses) could introduce themselves. I think i have most of you figured out, but i'm not sure who CeeFree or Tandemtubbies are. Who knows, maybe i just don't know them.

Also, Lyny, remember at BigWhite you had a copy of a possible training schedule. Is there any way you can post that on line. I can't seem to find one anywhere, and it'd be interesting to see.

Well, that's it for now... anyone needing a riding buddy in the fraser valley. I'm in! (Chilliwacks' got some amazing rides!!)

Nutritional Supplements

Hi Lyn:

I haven't looked into nutritional supplements yet so I guess the answer to your question would be no. I noticed that there was no place at the bottom of your post for people to make comments. I went in and changed the setting so that should now be fixed. Cheers.

The 1st Annual...

So this idea for the First Annual Ben Farrant Memorial Cyclathon came about when I got back to home from Ben's memorial service and started thinking how easy it would be to simply go back to life as if nothing happened. In all honesty I was afraid I might forget about Ben in the future. But he deserved to be remembered, as everyone does, so to ensure that I thought why not do something in memory of Ben, and even greater keep his spirit alive by raising money for the purpose that was closest to his heart, The Wellspring Foundation? I bounced the idea off of Jeremy who agreed it would be a perfect tribute to "bulldozer Ben" and this is the result; a 200 mile fundraiser.

I am so pleased it has turned into something that will TRULY make a difference in the lives of rwandan children, just as many of us saw that Ben's life did. I think we will find ourselves having so much fun amidst the physical pain and so much Joy in the memory of a great loss.

Thank you for your participation in this fundraiser! It WILL be a success!

Now, onto discussions about riding. Is anyone using nutrition products/supplements? Jes and I are using Hammer Nutrition products and if anyone is curious about them we'd be happy to discuss it more. For people with sensitive stomachs (not Iron-stomach-Jesse's) they are great, but Jesse loves them too because they are all natural with no added sugar, great for diabetics! Much more to come!

What, When, Where and Why...

What... The STP. Ride and finish or die trying! Amanda and I are really looking forward to this ride and the challenge it will be. We are really excited about the team that is coming together too.

When... July 13th through the 15th. That seems awfully close given my current level of fitness!

Where... The beautiful northwest! Praying for sun with unseasonably cool temperatures!

Why... This is the most important. This ride is for Ben, for Wellspring, and for Amanda and I - our friend Kim. She was taken home to be the with the Lord while training with her husband for the upcoming cycling season. Two friends in two years is tough, but we thought this ride would be a great way to remember both of them and at the same time support a great cause!

We can't wait to ride with each of you.

Let's get ready to ride.

Alright! We have 25 people who have committed to ride so far. We have hit our target and that makes me think we are just getting started. Why not 40?

Maybe you've gone on your first few training rides and are starting to think: What did I get myself into? Remember that we are all in the same boat. This is a ride, not a race. None of us are professionals. And part of the purpose of this blog and bike journal is to encourage us and bring us together as a team. So the first post I would love for each of you to make is this: tell us about yourself along with a favorite picture. Why do you want to ride in this event? What are you looking forward to? What do you fear? To kick things off, I'll start.

First and foremost I want to ride to remember one of the closest friends I will ever have, Ben Farrant. In my mind, this is his event. He was an excellent cyclist, he was the king of endurance, and this type of team oriented ride would be right up his alley. I'll tell you a story about Ben that indicates that and doesn't shed too well on yours truly. A few years ago Ericka and I decided to climb the grouse grind with Ben. A few minutes into the hike Ericka wasn't feeling very well and she really started to slow. Well, I wanted to climb the grind as fast as possible, and so I checked in to see Ericka was okay and then took off towards the top. Ben stayed with my wife and made sure she made it up. I know that if he was on this ride, despite his capacity to kick all our tails, he would be there encouraging us along, making sure we all made it, as a team.

Second, I want to ride because I think this provides a great opportunity for us to collectively raise money for something that really matters: a quality Christ centered education for Rwandan young people. The sweat and tears of those 200 miles hardly compare to the challenges that most Rwandan children will face. I want to do this for them.

And finally, and definetely the least important, I need you guys to get off my tail and get in shape. I can't do it without the motivation of the team. Marriage has been good for me in many ways but I'll admit that the poundage has been finding it's way to places I never knew it could. It's time for a trim, slim and healthy Richard Taylor :)