Southern Indiana Trails

By Rich Davis ULLIN, Ill. — Think of it as Louisiana without the alligators, a southern swamp in a northernmost range. That's how residents of this area near the tip of Southern Illinois (about two hours southwest of Evansville) describe the Cache River State Natural Area with its wetlands, ancient cypress trees and a yellow songbird known as a prothonotary warbler. The warbler arrives here each spring from the tropics, one of many small, quick and beautifully colored migratory birds that push the number of bird species to around 200. Drive, hike or even bike these parts and you'll come upon an elevated boardwalk south of the interactive Wetlands Center (visitor information) on Illinois 37 — a place where the stubby "knees" of cypress trees pop up from underground root systems and river birch give way to American elm and swampy tupelo trees. A 10-minute drive east brings you to Heron Pond. A rock trail leads over a bridge and past a soft man-made rapids and trees chew...

One of the most common practices to improve athletic performance is through nutrition for mountain biking. Athletes who participate in endurance riding know about getting nutrition for mountain biking by storing extra energy in the muscle tissue for endurance riding. The right nutrition for mountain biking is essential for endurance riding and is commonly referred to as "carb loading." Glucose is the fuel the body extracts from the breaking down of carbohydrates. The glucose, called glycogen, is stored in the liver and muscle tissue. The more glucose (bloodstream) and glycogen (muscle tissue) the body can access when in endurance situations the longer the muscles will continue performing at an optimal level and avoid fatigue. The newest scientific findings suggest that athletes should eat a diet of 70 percent carbohydrates three days prior to an event, and physical workouts should get shorter prior to an event. The increased carbohydrates should come from reducing protein and...

There are so many new, fancy and very useful products for bicycling enthusiasts. With all of the new equipment, gadgets and gizmos, it is hard to remember what is necessary. What is the basic bicycle safety gear that everyone who loves riding their bike should own? It doesn't matter why you love to ride. You may be a recreational bike rider. You may ride your bike down the street and back with your newly riding child. Or, you may even be a very serious bicyclist who rides several miles every day. Whatever your reason for getting on your bike, there are some basic things you should never ride without. A bike helmet is an obvious staple when acquiring bicycle safety gear. This applies whether the rider is an adult or a child. Unfortunately, many riders do not like to wear them. This makes no sense when weighing the benefits against the possible damage to you hairstyle. Children should always wear knee and elbow pads when out riding their bikes. Even children as old as 10 years should...

Older story but interesting. 2,500 overtaking motorists in Salisbury and Bristol were recorded Cyclists who wear protective helmets are more likely to be knocked down by passing vehicles, new research from Bath University suggests. The study found drivers tend to pass closer when overtaking cyclists wearing helmets than those who are bare-headed. Dr Ian Walker was struck by a bus and a lorry during the experiment. He was wearing a helmet both times. But the Royal Society for the Prevention of Accidents said tests have shown helmets protect against injuries. To carry out the research, Dr Walker used a bike fitted with a computer and an ultrasonic distance sensor to find drivers were twice as likely to get close to the bicycle, at an average of 8.5cm, when he wore a helmet. The experiment, which recorded 2,500 overtaking motorists in Salisbury and Bristol, was funded by the Engineering and Physical Sciences Research Council. Dr Walker, a traffic psychologist from the University's Dep...