The FredCast - Show #48	Links
Intro
1. Music: "Happy" by Jimmie Bratcher	Podsafe Music Network
- Jimmie's Web Site	Jimmie Bratcher
- Jimmie on iTunes	Jimmie Bratcher on iTunes
News/Notes
1. Garmin Announces Mac Software Availability . . . Sort of!	www.thefredcast.com
2. NYT Editorial on Critical Mass - Thanks to listener Juan Carlos	New York Times Editorial
3. Ikea Folding Bike on eBay - Thanks to listener Simon in the UK	Ikea Folding Bike Auction
4. California Considers 3-foot Buffer Zone - Thanks to listener Dan	Article on AB60
5. Quick New Year Voice Mail from Listener Rick
Programming Note
1. "Best of The FredCast" for the next two weeks
- December 25 - How to Prepare for Your First Century Part 1
- January 1 - How to Prepare for Your First Century Part 2
- Listen to The Spokesmen	www.the-spokesmen.com
2. The FredCast Returns on January 8
How to Train for Your First Century - Part II
-. The Week Before Your Event
- Get Your Bike in Shape
- Hydrate, nutrition and sleep	www.acsm-msse.org—0196.htm
- Keep Training, but reduce mileage and increase rest
-. The Day Before The Event
- Keep pre-hydrating
- Meals / Carbo Load
- Pack Your Breakfast
- Check In to the Hotel Early
- Do Your Bike Maintenance Before you Go to Dinner
- Lay out Your Clothes
- Take a short ride
- Go to bed early!
-. The Day of the Event
- Eat a good breakfast
- What to Bring With You
Sunscreen
Tool Kit
Spare Tube Patch Kit Multitool Pump or CO2 Tire Levers Allen Wrenches
Gels, Energy Bars
Cell Phone
ID
Registration Info / Rider Number
Helmet
iPod or MP3 Player (check local laws and rules)
- Clothing
- Route Sheet Clip
- Tips for When You're On The Bike
Stretch
Spin / Pace Yourself
Move Your Hands
Psyche Yourself Up
Ride with Friends
- Safety
Pace Lines
Downhills
Hand Signals
Voice Signals
On Your Left!
Ride Single File
- Eating, Drinking and Rest Stops
One bottle an hour or more	hammergel.co.nz—Hydration.htm
- Use your body's "test kit"
- Don't Wait Until You Feel Thirsty
Rest Stops & Eating
Have Fun, Enjoy the scenery and camaraderie
-. The Day After
- Get lots of rest
- Go for a recovery ride
- Keep drinking lots of fluids
Spread The Word
1. Vote for The FredCast
- Podcast Alley	Podcast Alley Link
2. Help Spread The Word!
3. Tell your friends about The FredCast
- via Odeo	Send Audio via Odeo
How to Contact The Fredcast
1. Fredcast Forums!	The FredCast Forums
2. Frappr Map	Our Frappr Map
3. E-mail	My eMail Address
4. Voice mail: (206) 203-FRED
5. Audio Comments
- via Email	My eMail Address
6. Visit the Web Site!	The FredCast Web Site
Podsafe Cycling Music	Podsafe Music Network
1. "Auld Lang Syne" by Rockosaurus Rex
- Rockosaurus Rex's Podshow Site	Rockosaurus on Podshow
- Rockosaurus Rex's Web Site	Rockosaurus' Web Site