Chocolate Milk the New Recovery Drink

Chocolate Milk has been popping up a lot lately as a great recovery drink after strenuous workouts. So we got curious and did some research, studies show that chocolate milk may be as good or better than sports drinks at helping athletes recover from workouts. Research suggests chocolate milk provides carbohydrates, proteins and sugars that help athletes recover faster.

In a study, nine people biked to exhaustion, rested four hours and drank Gatorade, or chocolate milk. When they started up again, chocolate milk drinkers were able to go just as far if not farther than those who drank Gatorade.

So after your next ride opt for a big glass of chocolate milk, and let us know what you think!


for the full article click below

WABA Free Bike Light Giveaway

Make sure you are seen in the dark!

For Immediate Release
WABA, DDOT and the City of Alexandria Announce Free Bike Light Giveaways

Contact:Eric Gilliland
Washington Area Bicyclist Association
1803 Connecticut Ave NW, 3rd Fl
Washington, DC 20009
p) 202-518-0524
f) 202-518-0936

On Tuesday, October 27, Wednesday October 28, Thursday October 29, and Thursday, November 5 , the Washington Area Bicyclist Association (WABA), the District Department of Transportation (DDOT) and the City of Alexandria will be handing out free bike lights to cyclists as part of the fall “Got Lights?” bicycle safety and education campaign.

Through the financial support of DDOT, the City of Alexandria, and area cyclists, the partners will give out 800 free front and rear bike light sets to help make streets safer for nighttime riders by raising awareness of the importance of being seen when cycling, especially at night.

While only three percent of bike rides happen at night, over half of all cyclists killed are hit while riding at night without lights. In conjunction with the distribution of the bike lights, WABA and its partners will be handing out bicycle safety literature while reminding cyclists that it is the law in the District of Columbia and Virginia to have a front white light and rear red reflector, or rear red light, when riding in the dark.

Timed to coincide with daylight savings time, the purpose behind WABA’s “Got Lights?” campaign is to reach out to bike commuters and other cyclists riding in the dark without the proper safety equipment. While doing this WABA, DDOT and the City of Alexandria hope to also reach the Latino community, one of Washington’s largest bicycle commuter groups. To do this, the free light giveaways will be taking place in DC in three locations, one of which is located in the neighborhood of Mount Pleasant/Columbia Heights, where a high concentration of Latino residents will pass the distribution point. WABA will also provide bike safety literature that includes both English and Spanish text. The City of Alexandria location is in the neighborhood of Arlandria, where a high concentration of Latino residents will pass the distribution point near the Four Mile Run Trail.

Lights are available on a first come, first serve basis to cyclists without lights and will be available while supplies last.
DC Location Details:
Giveaways will take place on Thursday, October 29th from 4:30pm-6:30pm (or until supplies run out) at the Sun Trust Plaza at the corner of 18th St. and Columbia Rd. NW, Washington, DC and in Capitol Hill at the corner of 7th St., Massachusetts Ave. NE, and Constitution Ave. NE. The second giveaway, on Thursday, November 5th will take place from 4:30pm-6:30pm (or until supplies run out) again at Sun Trust Plaza and also at Columbia Heights Plaza at 14th and Park Rd. NW.

For more information on the DC giveaways, please contact Eric Gilliland, Washington Area Bicyclist Association, 1803 Connecticut Ave. NW, Washington, DC 20009 202-518-0524,

Alexandria Location Details

Volunteers from the City of Alexandria, WABA and BikeWalk Alexandria will give out 200 free front and rear bike lights. The events will take place from October 27-29. On October 27 the giveaway will be at Holmes Run Greenway (Duke Street entrance) from 5 to 6:30 pm. On October 28th the giveaway will be on the Mount Vernon Trail (Old Town at Canal Center Plaza intersection) from 5 to 6:30 pm and on the Four Mile Run Trail (end of Commonwealth Ave) from 5 to 6:30 pm on October 29th. The event is sponsors by the City of Alexandria, via Velo bicycle delivery service, Wheel Nuts Bike Shop, Spokes Etc. and The Bicycle Pro Shop.

For more information on the Alexandria giveaways, visit
Images are attached for use in web publications. Please credit WABA. For more information please visit
Eric GillilandExecutive Director
Washington Area Bicyclist Association
1803 Connecticut Ave NW, 3rd Floor
Washington, DC 20009
p) 202-518-0524

Updates On Our Maintenance, and Road Group Skills Clinics

We had a great turn out at our Maintenance and Road Skills Clinics last week. They were taught by our two awesome managers Kristopher, and Adam. If you happened to miss them  here are a few key points, and topics that we went over.

Maintenance Class :

* How to change a flat tire successfully

* Proper lubrication on your chain is about every 5-6 Rides

* Your the boss of your bike, If everything seems fine it is fine. If it doesn’t feel right then it probably isn’t.

Group Skills Clinic:

* The Most important rule of group riding is good communication. Ideally the leader will explain the ride in advance pointing out any safety considerations such as rough roads, high traffic areas, easily missed turns etc.

* PAY ATTENTION: you can learn a lot about a group by watching the other riders. Try to find and avoid those who wobble and speed up and slow down. These are signs of poor handling skills and possible fatigue that can cause  a wreck.  Instead, try to ride with the people who hold a steady pace and a straight line because they are less likely to do unpredictable things that can cause mishaps.

If your bummed that you missed out on these awesome clinics. Don’t worry because more are on the way!

The next maintenance class is:

Sunday November 22 at 10:30 am @ The Bike Lane in Burke

Click Below to register!

For more tips click here: