You might have noticed a lot of new bike lanes popping up in your metro area. If so there are probably lots of you who want to know about getting around your city safely. Some of you might have seen a while back Symbiot gave a guide to bike safety. As informative as that was I've decided to add a much needed amendment to give the many new urban bicyclist a heads up to what you really need to know and watch out for when riding.

First off the basics still apply.
-Wear A helmet
-Keep your bike in proper working order
-Don't do anything stupid

Second there are things you need to look out for when riding. Below is a list that applies to my experiences of riding in NYC. Some cities may order their dangers a little differently. For instance pedestrians in NYC are the worst but in Philadelphia cars are the worst.
-Pedestrians
-Car without Turn signals
-Cabs
-Attractive People, I know you're looking
-Truck/Car Mirrors
-Other Bikers
-Cars
-Buses/Trucks

Third there is a wealth of information out there that will guide you around your metro area safely.
Below are a few links to some major metro areas to help you can get around, and of course you could always use google bike maps.
NYC Bike Map
City of Chicago Bike Map
Philadelphia Bike Map
LA Bike Map

“Carbs are critical to recovery, but they can’t do the job alone,” says Stacy Sims, Ph.D., an exercise physiologist and sports nutritionist at Stanford University. “To get glycogen into your body and repair the muscle microtears that occur during any strenuous workout, you need protein.” To reap the benefits, Sims recommends eating 20 grams of protein immediately after a hike or workout (also snack on protein-rich foods throughout the day, aiming for a total of .6 gram per pound of body weight on high-exertion days). Whey, egg, and soy sources are easiest to digest. We tested 10 recovery products to bring you the three best new choices—plus one old favorite.

Best for workouts Hammer Nutrition Recoverite
Testers reported noticeably less next-day fatigue when they downed a Recoverite after a tough hike. This milky drink hits the sweet spot with a 3:1 ratio of complex carbs to whey protein isolate (an easy-to-digest protein derived from milk) and it’s full of antioxidants and electrolytes. Best flavor: strawberry. Calories 170 Fat 0 g Carbs 33 g Protein 10 g ($2.69 per packet; hammernutrition.com)

Best for the trail Clif Shot Roks
Crunchy on the outside and nougat-soft in the middle, these malted milk ball-like bites are easy to pop on the move and contain two grams of highly digestible protein per piece. Testers reported that the Roks prevented bonking on long days and reduced muscle fatigue the morning after. Bonus: Roks never melted, even in the hottest summer weather. Best flavor: peanut butter. Calories 270 Fat 4.5 g Carbs 38 g Protein 20 g ($3; clifbar.com)

Best for a sweet tooth PowerBar Recovery
This caramel-filled, chocolaty bar may taste like junk food, but its 12 grams of highly digestible whey and soy protein isolates elevate it above typical vending machine fare. It’s like a candy bar with nutritional value and full recovery benefits. Best flavor: peanut butter caramel crisp. Calories 270 Fat 10 g Carbs 30 g Protein 12 g ($1.60; powerbar.com)

Best value Eggs
This favorite meets all our essential amino acid requirements and packs six grams of easy-to-absorb protein per egg—and is also an excellent source of antioxidants like choline and selenium. Carry them in a reusable plastic egg crate, crack a few into a water bottle and scramble them in camp, or hard-boil a few and stash them in a plastic bag (in cool weather, they’ll last for 48 hours). Calories 78 Fat 5 g Carbs .5 g Protein 6 g ($.25 per egg)

So how do you know when your running shoes need to be retired? I can tell you that smelling them is not a good idea and don't use the treads of your running shoes to determine whether you should replace your shoes. The midsole, which provides the cushioning and stability, usually breaks down before the bottom shows major signs of wear. If you've been feeling muscle fatigue, shin splints, or some pain in your joints -- especially your knees -- you may be wearing running shoes that no longer have adequate cushioning.

A good rule of thumb is to replace your running shoes every 300 to 400 miles, depending on your running style, body weight, and the surface on which you run. Smaller runners can get new running shoes at the upper end of the recommendation, while heavier runners should consider replacement shoes closer to the 300 mile mark. If you run on rough roads, you'll need to replace your running shoes sooner than if you primarily run on a treadmill.

Mark your calendar when you buy a new pair of running shoes so you remember when to replace them. If you use a training log, be sure to record when you bought new shoes -- it will help you track how many miles you've run in them. Writing the purchase date on the inside of each shoe's tongue is another good way to help remember when you first started running in them.

About halfway through the life of your running shoes, you might want to buy another pair of running shoes to rotate into your runs. Your shoes will last longer when you allow them to decompress and dry out between workouts. Also, having a fresh pair of shoes as a reference will help you notice when your old ones are ready to be replaced.

If you are heading out this weekend or next. Consider this meal.



2 cups whole-wheat couscous
6 cloves garlic
2 onions
2 red bell peppers
1 1/2 cups dried corn
2 cubes vegetable bouillon
2 cans white beans
2 cups sun-dried tomatoes, chopped
2 teaspoons dried basil
2 teaspoons dried oregano

1 teaspoon chili powder
1 teaspoon salt
1 teaspoon pepper
½ cup olive oil

At Home
Drain and rinse the beans, then double-bag in zip-top bags. Combine salt, pepper, and spices in another zip-top bag. Transfer oil to a spillproof container.

In Camp
Boil 2 1/2 cups water. Add the vegetable bouillon and stir. Add couscous; remove from heat and cover. Let sit for five minutes, or until the water is absorbed. While couscous is cooking, slice garlic cloves and chop onion and bell pepper. Heat oil in a skillet over medium heat and add the garlic, onion, pepper, and spices. Cook for five minutes, until the pepper is tender. Add the beans, sun-dried tomatoes, corn, and ¼ cup water. Cook three more minutes, until the vegetables are heated through. If desired, add more water to make more sauce. Pour the chili over the couscous and serve.

Prep time 10 min
Cook time 15 min
Price $5 per serving
Weight 4 ounces per serving
Serves 4
Calories 937
Fat 33g
Carbs 146g
Protein 29g

1 7-ounce package baked tofu (any savory flavor)

1 4-ounce package Idahoan brand Buttery Homestyle mashed potatoes

1 packet powdered mushroom sauce (such as Simply Organic)

1/2 cup dried mushrooms

1/4 cup dried mixed vegetables

1/2 teaspoon vegetable bouillon

1/4 teaspoon dried sage

1/2 teaspoon dried thyme

1 teaspoon olive oil

Salt and pepper to taste

At Home

Combine the vegetables, sage, thyme, and bouillon in a quart-size zip-top bag. Label “Add one cup water.” Place potatoes in a second quart-size zip-top bag; label “Add two cups water.” Transfer oil to a spillproof container.

In Camp

Bring three cups of water to a boil. Dice the tofu. Add two cups of hot water to the potato bag and one cup to the vegetable bag. Close both bags; squish the potatoes to mix. Set both bags aside (in a freezerbag cozy, if you have one) to rehydrate. Heat oil in a pot and sauté tofu for two minutes. Remove from heat and add vegetables (do not drain). Add mushroom sauce and stir until mixture thickens slightly. Top with mashed potatoes. Serves three.

Everyone knows that limber muscles help prevent strains and soreness. But if you stretch the traditional way–by elongating your muscle and holding the position for 30 seconds–you're not getting maximum benefit. "The muscles are actually at their weakest in this lengthened state," says David Stiles, a trainer at Studio 16-RFST Boston. "They can't contract to stabilize the joint or guard against strain."

Better option: resistance stretching–an increasingly popular method used by Olympic-caliber athletes, including gold-medal swimmer Dara Torres. It not only fends off new injuries, but it also helps heal old ones. With this new technique, you contract the muscle while you stretch it (i.e., you resist the stretch) instead of holding it in a relaxed, static position. "This strengthens the muscle, so it can contract through a longer range of motion," says Stiles. It also helps break down scar tissue on injured muscles, allowing the muscle to move more freely and efficiently.

Reap the benefits with these three exercises: Do them at least three times per week (and before and after your next hike) to see results and keep your legs limber, strong, and switchback-ready.

The Basics
Don't stretch cold muscles. Instead, warm up with five minutes of jogging, hiking, or jumping jacks to get blood flowing.
Prevent injury: Stop the stretch at the point where your muscles can no longer comfortably contract.
Increase the benefit by stretching with a partner. Have your buddy gently move your leg through the stretch position while you resist the motion by pushing back.


Quadriceps
Get onto all fours with your hips over your knees. Raise your right lower leg and press the top of the foot into a wall (or tree trunk). Bring your torso and left leg up until you're in a lunge, then slightly slant your torso forward. Contract your right quad by pressing into the wall with your right foot. Simultaneously, move hips backward to stretch the quad while it resists the motion.


Hamstrings and Glutes
Lie on your back and bend your right leg, bringing your right knee to your chest. Hold the right foot with both hands and pull it up toward your head, straightening the leg. While your hands pull your leg up, contract the hamstrings and spinal muscles to resist the movement, as if you were trying to kick your heel to your butt.


Iliotibial (IT) Band
Lie on your back, pull your left knee halfway to your chest, and put your right ankle over your left knee. Grasp the back of your left thigh with both hands. As you pull your left knee toward your chest (thus stretching your right IT band), resist the movement with your right leg. This will contract the muscle.