SpokeLife Spring 2022

SPRING 2022

EVERYONE IS A RUNNER We Run Mesa is making running fun for youths in the community

BIKING FOR ALL AGES Maintaining a healthy lifestyle through cycling at any age

TOP TEN BENEFITS OF CYCLING Is your favorite on the list?

Photo Credit: Joel Grimes

A LETTER FROM THE TEAM The pandemic put many things on hold, but our city team didn't skip a beat putting plans into motion with the City of Mesa's Bicycle & Pedestrian Program this winter.

A City of Mesa Bicycle & Pedestrian Team (from left to right): Sabine Ellis, MariaAngelica Deeb, Garrett Topham, Mark Venti, and Christina Haase (not pictured).

fter a long period of cancelled activities and events, our team joined over 400 students, parents, and teachers at Lindbergh Elementary and Lowell Elementary Schools for Walk-toSchool Month during October 2021.

In November, we

During the holiday season we

installed the first

through our department’s

gave out over 50 helmets

We completed the 2nd phase of our Mesa Gateway Shared Use Path. It runs along the Loop 202 San Tan Freeway and now has a total length of over 3 miles. The South Canal Shared Use path from the Consolidated Canal to McKellips Road is going to open up this summer, adding another mile to our multi-use trail system.

separated bike lane

efforts and partnerships with

We are very excited to begin

Bomberos and Mesa Police

offering bicycle workshops at

project in Mesa on 1st

Association.

libraries again. April is Arizona

Avenue between

In November, we installed the

events including our Annual

first separated bike lane in

CycloMesa Bicycle Festival on

Mesa on 1st Avenue Between

April 2nd and Arizona Bicycling

Country Club Drive and Hibbert

Summit on April 8th. See page

downtown Mesa using

in downtown Mesa using

23 for more information on

delineators to provide

delineators to provide a safer

these upcoming spring cycling

space for cyclists. The goal is to

events and more.

Country Club Drive and Hibbert in

Bike Month with many fun

a safer space for

replicate this or a similar application in other parts of the

cyclists.

So grab your bike, bring your

city.

friends, and join us!

a's f Mes City o eam ian T destr e P le & Bicyc City of Mesa's Bicycle & Pedestrian team

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SPRING 2022

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ON THE COVER

Pedal Power

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Book Review

10 greats reasons to be biking

Looking for a bicycle themed read for

through the season and all year round!

spring? Local librarian Brianna has recommendations for you.

Spring is here! Run, walk, and/or cycle during all the sunshine and the gorgeous Arizona weather!

FOLLOW US ON

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Biking for All Ages

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Smooth(ie) Ride Three smoothie recipes to try out next time you need to fuel up before you ride.

Enjoy cycling at every stage of life.

SOCIAL @cityofmesa @MesaBikePedProgram @cityofmesa

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We Run Mesa Local organization helping youth in the community discover a love for running.

What/Where/When Our list of local bicycle organizations, cycling events, and bike shops for you to enjoy this spring.

Sign up for e-notifications on Mesa's Bicycle & Pedestrian Program at: mesaaz.gov/bikeped

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Report potholes, graffiti, street light outages and more, download the City's free mobile app.

Search Mesa CityLink to download from the App Store or Google Play.

S A V E

T H E

D A T E :

April 8, 2022 Mesa Convention Center

ARIZONA BICYCLING SUMMIT 2022 For more information, visit: cazbike.org/summit2022

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PEDAL POWER

4.

BY MICHELLE TURNER

REDUCES YOUR RISK OF DISEASES Health experts recommend that we log 150 minutes of moderate or 75 minutes of intense exercise a week and cycling is a great way to do that. Maintaining 150/75 levels has been linked to reducing risk of cancer, heart disease and diabetes.

Top Ten Health Benefits of Cycling 2.

There are a lot of great reasons to hop on a bike and start pedaling.

Here are ten of our favorite health benefits of cycling.

BOOSTS HEART HEALTH Cycling engages all parts of your body at the same time, making your heart pump harder to keep the blood flowing to where it needs to go. A strong heart can protect you against heart attacks and stroke.

3.

1.

MANAGES YOUR WEIGHT BETTER Riding a bike raises your metabolic rate, builds muscle and burns fat.

Cycling is a great way to get back into an exercise routine since it’s easy to change the length and difficulty levels of your rides. You can burn up to 300 calories per hour while riding; more if you crank up the intensity level.

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HELPS YOUR MENTAL HEALTH Whether it is a solo ride in nature or a group outing with friends, cycling allows you to take in fresh air, see different sights and make new memories.

Those opportunities along with the endorphins released on a ride make cycling a natural to cope with stress, depression and anxiety.

5.

5.

BUILDS UP YOUR LEG STRENGTH As you pedal up those inclines, your glutes, quads, hamstrings and calves spring into action.

Every hill you take is your own personal Stairmaster. Even riding on relatively flat surfaces can engage and strengthen your quads.

8.

6.

AND YOUR CORE, TOO! With proper form (avoid hunching over the handlebars) you can strengthen your back muscles as you ride.

IMPROVES LUNG HEALTH When you are riding, your lungs continually receive fresh oxygen and that boost in breathing helps strengthen the muscles surrounding your lungs. Bonus: if you commute to work, you are helping reduce air pollution, making it easier for us all to breathe.

10.

7.

REVS UP THE IMMUNE SYSTEM Studies have shown that regular exercise, such as cycling, can benefit the upper respiratory system -- thus reducing your chance of catching the common cold. Exercise also increases essential proteins and production of white blood cells, which are essential to a healthy immune system.

And cycling can also help you sleep better at night, another immunityraising aid.

9.

PLACES LESS STRESS ON THE JOINTS Cycling is frequently recommended as a lowimpact alternative to running. Unlike running, cycling doesn’t involve repetitive pounding on the pavement. It also can be great for those rehabbing from an injury and or those who want to ease back into their exercise routine.

ENHANCES BALANCE AND COORDINATION Cycling stimulates motor regions in the central nervous system and activates the cerebral cortex, which can help with balance. In fact, physical therapists sometimes recommend cycling to people with balance and walking issues as a way to improve coordination.

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BIKING

FOR ALL AGES

By Michelle Turner

PHOTO CREDIT: CHRISTIE CAPTAIN

People have been riding bicycles in some

Learning to ride is a huge developmental

form or another since the early 1800s. One

milestone for a child since it requires higher

reason that our love for the two-wheeled

levels of coordination and listening skills.

riders has endured is that they offer

Getting the right-sized beginner bike for your

something for everyone. Whether you are a

new rider is important – try getting a slightly

toddler strapped in for a ride with your

smaller model because it will be easier for

parent or a senior riding with friends to

them to handle. Or experiment with a balance

maintain your healthy lifestyle, cycling can

bike that has no pedals at all. This bike can be

benefit you:

ideal for kids two to five years old who are just learning how to steer while maintaining

Biking through the ages:

balance and control.

Baby/toddlers: It is certainly possible to

Teens: Along with younger children,

share your enjoyment of cycling with your

adolescents (those who are 15-19 years old)

baby or toddler. There are now a wide range

have the highest rates of nonfatal bicycle-

of bike seats and trailers available to keep

related injuries in the U.S. Take every

your precious cargo safe while you are on the

opportunity to reinforce with your teen the

road. Safety experts advise practicing with

importance of wearing a helmet and following

the gear before taking your child out for a

rules of the road. Be a good role model and

spin. Also, plan your route to avoid traffic as

always wear yours. Another tip: show your

much as possible. Don’t forget helmets!

teen photos of professional cyclists and skateboarders who always wear helmets –

Young children: When is the best time for a

remind them “this is how the pros do it.’’

child to learn to ride a bike? It depends on the child but generally, bike riding begins

Adults: Adults who haven’t been on a bike in a

between the ages of three and eight years old.

while should consider why they want to get

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"Not only is it a lowimpact exercise that helps with heart health and weight management, but it can also provide mental-health boosts... " back into the saddle (Better health? Way to exercise? Make friends?). Identifying a goal and working toward it can be increase motivation. It also helps to have a biking buddy and there are apps that can help you keep track of your efforts. If you have been off biking for medical reasons, check with your health care provider to make sure you are pedal ready. Also, make sure your bike is roadready too.

Pregnant women: Is riding a bike good for your pregnancy? It can be. Listen to your body and the advice of your physicians before heading out.

Seniors: Bicycling can offer a wealth of benefits for people 60 years and older. Not only is it a low-impact exercise that helps with heart health and weight management, but it can also provide mental-health boosts and opportunities to make trail buddies. Research shows that seniors who cycle tend to live longer and age in a healthier, more graceful manner.

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ANYONE CAN BE A

RUNNER

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“...MY GOAL THROUGH THE WE RUN MESA YOUTH RUNNING PROGRAM IS TO SHARE THE MANY POSITIVE ASPECTS OF RUNNING WITH OUR YOUTH AND INSPIRE THEM TO BE THE BEST THAT THEY CAN BE.’’

Anyone can be a runner…all you need is a big heart and a pair of shoes! It doesn’t take much; you just have to try and trust that you can do anything you set your mind to.

WE RUN MESA Written by Nycole Leyba aka @therunnermama

For some of us growing up, running was more of a consequence given by a coach for missing a free throw in basketball or a goal in soccer. We need to change this perception of running, especially with our youth, and share with them the greatness of running in addition to its many benefits. Running is so much more than an activity for physical fitness, it is a way to discover one’s own great potential, a way to connect with others, and a way to have fun!

As a passionate runner and dedicated certified running coach, my goal through the We Run Mesa Youth Running Program is to share the many positive aspects of running with our youth and inspire them to be the best that they can be. Since 2019 I have voluntarily facilitated the We Run Mesa youth running program in partnership with the City of Mesa Parks and Recreation and Mesa Police Department at the Eagles Community Center. This program is for all youth whether they are already a runner or have never run a day in their life. We welcome all youth in the community

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to seventeen that are looking for a fun way to be

A typical run for our We Run Mesa kids begins

active, increase self-confidence, improve focus,

with a warm-up jog followed by active stretching.

elevate mood, and meet new friends in a supportive

Active stretching is movements such as swinging

healthy environment.

arms, rotating body, and moving & bending legs all for the purpose of loosening up the muscles.

Once loose, we begin our workout drills targeting agility, form, speed, strength, and conditioning.

We always end our workout drills with relay races, which is everyone’s favorite part of the session! For cool down we do a static stretch, which consists of more slow movements stretching arms, legs, and other body muscles.

Something unique about this program is that you never know who will come out to run with us in addition to our current supporting coaches from Mesa PD.

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In the past we have had players from Phoenix Rising, Mayor Giles, Councilmembers, a former NFL Football player, and a retired Air Force member that ran in the Olympic trials.

The hope from our future runners being engaged with these individuals is that they are inspired and know that they can do anything they set their mind to!

The program always kicks off the week of Mesa Running Day, which is January 17th and goes through the end of spring in April at the Eagles Community Center in Mesa.

For more information on registration and specific details on dates and times, contact Eagles Community Center at 480-644-5745

BOOK REVIEWS B Y

B R E N N A

K L A S S E N

Bicycle! A Repair & Maintenance Manifesto

Sam Tracy uses his extensive knowledge of bike repair and maintenance gained from not only working in high end bike shop in San Francisco as well as a Peace Corps Volunteer in the Islamic Republic of Mauritania.

PRE K – K Everyone Can Learn to Ride a Bicycle by Christopher Raschka

By Sam Tracy

There will always come a time when your bike will need some sort of repair, whether you’re on the road or you’ve made it safely home.

Bicycle! A Repair & Maintenance Manifesto extols the virtues of the basic tools you will (or may not) need to start repairing and maintaining your own bike in addition to different repair scenarios you may find yourself in. The sections of the book are expertly broken down into different components of the bicycle, plus sections detailing different styles of bikes, winter riding, and making on-the-road repairs. Sam Tracy uses his extensive knowledge of bike repair and maintenance gained from not only working in high end bike shop in San Francisco as well as a Peace Corps Volunteer in the Islamic Republic of Mauritania.

Want to check out these books and more?

Visit a Mesa Public library! mesapubliclibrary.com

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YOUTH READS

Bicycle! A Repair & Maintenance Manifesto is a hilariously smart and helpful resource for any cyclist.

ABOUT THE REVIEWER Brenna is a programming librarian at the Dobson Ranch Library. She was born and raised in Tempe and rode her bike all over her neighborhood. Now she still rides, but reads about riding more.

GRADES 1-3 The Patchwork Bike by Maxine Beneba Clarke

GRADES 4-6 The Green Bicycle by Haifaa AlMansour

GRADES 7+ The Bicycle Spy

by Yona Zeldis McDonough

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THREE EASY SMOOTHIES TO FUEL BEFORE YOU RIDE Green 1 cup spinach 1 cup coconut water ½ cup pineapple ½ cup mango 1 banana

*TIP: Use 1 cup pineapple if you're out of mango.

Blackberry

SMOOTHIES FOR THE TRAILS Smoothies are great for cyclists - and everyone else too!

Making a smoothie for your pre or post-workout is a great way to turbocharge your day! The mix of fruits and seeds can add a range of vitamins, minerals, protein, and fat to your regular diet.

1 cup blackberries 2 cups almond milk 5 pitted dates 1/4 cup hemp seeds

*TIP: Don't have dates? You can try figs instead!

Here are some ingredients you can try including: Bananas are high in potassium which is vital for muscle contraction. One banana delivers 4mg of potassium that you need every day.

Seeds and Nuts are high in fiber, vitamin E, protein, monounsaturated fats, iron, zinc, and folic acid.

Berries are high in antioxidants that keep us healthy by fighting disease-inducing free radicals in our bodies. For an extra berry boost, try Gogi Berries that have all essential amino acids, have the highest concentration protein of any fruit and loaded with vitamin C, calcium, zinc, selenium, and have 15 times the amount of iron found in spinach.

Strawberry 1 cup almond milk 1 banana 1 cup strawberries 1 tablespoon nut butter 3 tablespoons rolled oats *TIP: Add your favorite protein powder to any of these smoothies.

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What/Where/When

BIKE CLUBS & ORGANIZATIONS

BIKE SHOPS

Bike Mesa

Tempe Bicycle Action

Hosts group rides and events locally in Mesa.

Group

bikemesa.org

Gravity Riders Organization of Arizona Advocacy, riders education and trail work. The Gravity Rider community includes downhillers, freeriders, all-mountain riders, dirt jumpers and BMX riders of all ages. groaz.org

San Tan Shredders

Working to make bicycling a prominent, safe and convenient form of transportation and recreation in the region. Also host group rides and events. biketempe.org

ABC Bicycle & Jetski Rentals 3655 E. Main Street 480-641-2453 abcjetski.com

Action Rideshop 1316 S. Gilbert Road 480-839-4772 actionrideshop.com

Archer's Bikes

Helps kids and adults in need

1530 N. Country Club Drive 480-275-5818 archersbikes.com

to recycle and refurbish bikes.

Bike Boss

We-Cycle-USA

we-cycle-usa.com

Group rides for mountain

5057 E. McKellips Rd, Suite 104 480-637-0806 bikebossmesaaz.com

bikers of all levels.

Bike Masters AZ - South

meetup.com/santan-shredders

1545 S. Power Road 480-981-8901 bikemastersaz.com

SPRING EVENTS

Bike Masters AZ - North

April 2, 2022

May 18, 2022

CycloMesa

Bike 101 Workshop*

Downtown Mesa 9AM-2PM

Red Mountain Library 6-7:30PM

April 8, 2022

May 24, 2022

Arizona Bicycle Summit

Bike 101 Workshop*

Mesa Convention Center 8AM-4:30PM

Mesa Main Library 6-7:30PM

April 9, 2022

June 22, 2022

Tour de Fat

Bike 101 Workshop*

Tempe Beach Park 10AM-6PM

Dobson Ranch Library 6-7:30PM

*All Bike 101 Workshops require registration. To sign-up, please visit: mesalibrary.org

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2031 N. Power Road 480-981-8901 bikemastersaz.com

Global Bikes & E-Bikes 1010 W. Southern Ave, Suite 3 480-892-1315 globalbikes.info

Paragon Cycling 1106 N. Gilbert Road 480-830-1620 paragoncycling.com

Two Wheel Jones 2837 N. Power Road #110 480-380-8222 twowheeljones.com

Recent trends continue to highlight a strong desire for communities to be bike-friendly, and the City of Mesa’s Transportation Department Bicycle & Pedestrian Program is continuously

Stay up-to-date by signing up for e-notifications from City of Mesa's Bicycle & Pedestrian Program at: MESAAZ.GOV/BIKEPED

working on creating enhanced pedestrian pathways to provide safe connections for residents to travel through the city on two-wheels.

FOLLOW US ON SOCIAL MEDIA

@MesaBikePedProgram @CityofMesa @mesaazgov

wheelie good a e b tim l l ' t e!

I

FREE EVENT

CYCLOMESA Downtown Mesa Saturday, April 2, 2022 9 AM - 2PM

c y c l o m e s a . c o m