Cycling Tips – How to Ride in Heavy Winds

Cycling  pic

Cycling
Image: active.com

Attorney J. Christopher Llinas practices law in Ocean Pines, Maryland. When not tending to his professional duties, Christopher Llinas can often be found running or cycling. He enjoys triathlons, and most recently completed a remarkably windy Ironman in Maryland.

Whether you are battling severe headwinds in a competitive race or just trying to ride around town, windy conditions can complicate any bicycle ride. For best results, consider these tips.

1. Pay extra attention to aerodynamics. Pull your elbows in, lower your head, lean forward, and tuck yourself down as much as you can. Tight clothing can be beneficial as well. Any reduction in drag improves speed and safety in the wind.

2. If riding in a group, consider riding single-file. Even if you do not draft aggressively, taking turns facing the headwind makes it easier for everyone. In severe crosswinds, riders can drop back and to the side. This formation is known as an echelon, and it protects cyclists from sudden gusts.

3. If crosswinds are particularly hazardous, consider using shallower rims, no larger than 50 millimeters. The further the rim extends, the greater its surface area becomes, and the more it catches wind like a sail.

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IRONMAN’s Community Efforts

IRONMAN pic

IRONMAN
Image: ironmanfoundation.org

J. Christopher Llinas (Chris) is an experienced attorney based in the Maryland area. Currently working as a corporate counsel at Royal Plus, Inc., Chris Llinas is also an avid athlete and has competed successfully in multiple IRONMAN competitions in the past while also raising money for numerous charitable organizations through his participation.

The IRONMAN triathlon is an athletic competition and event, known by many as the world’s most challenging endurance test. The triathlon first began in 1970, when three of the harshest endurance events in Waikiki, Hawaii, were combined into one huge event. These competitions consist of a two-and-a-half mile swim, a 112-mile cycling race, and a marathon run–all without a break for the athletes.

However, IRONMAN can be more than just a race: participants are encouraged to engage in the IRONMAN foundation, a branch of the organization that offers a multitude of fundraising projects and programs. One of these programs is the Community Fund, for which athletes can raise money for in their IRONMAN journey. The program then targets worthwhile and deserving initiatives within the athlete’s local community to fund. To learn more, visit ironmanfoundation.org.

Benefits of the Ocean City Running Club

Ocean City Running Club pic

Ocean City Running Club
Image: oceancityrunningclub.com

An alumnus of Franklin Pierce Law Center (now the University of New Hampshire School of Law), J. Christopher Llinas functioned from 2007 to 2015 as a corporate counsel for disaster recovery specialist Royal Plus, Inc., in Snow Hill, Maryland. An avid runner, Christopher Llinas has competed in numerous marathons, half marathons, and Ironman Triathlons and maintains membership with the Ocean City Running Club, for which he operates as the treasurer and provides pro bono legal services.

The Ocean City Running Club hosts two weekly runs for runners of all ages and ability levels. While some runners are inexperienced and looking to get some exercise, others are training for marathons or half marathons. Whatever the experience level, every runner is looking for the motivation that comes from running as part of a group. On Wednesdays, a group of runners gathers at the Ocean City Boardwalk. On Saturdays, the group runs through Ocean Pines and finishes at a local bagel shop.

Members are eligible for various discounts at events and for merchandise. They also receive exclusive access to comfort stations at select race events, invitations to social events, and a T-shirt.

Two Myths about Triathlons

Triathlons pic

Triathlons
Image: active.com

Attorney J. Christopher Llinas represents clients involved in various criminal and appeals proceedings through his private firm in Ocean Pines, Maryland. Outside of his legal career, Christopher Llinas has completed dozens of marathons and triathlons, including several Ironman competitions, an event that consists of a 2.4-mile swim, 112-mile bike ride, and 26.2-mile run.

When people hear the words “Ironman triathlon” they are often intimidated, thinking that it must take a feat of superhuman strength to complete one. While the Ironman itself is challenging, breaking into triathlons isn’t as difficult as some think. Here are two myths that often keep beginners at bay.

Many interested in competing in triathlons assume that the Ironman is the only variety, but that’s not true. For beginners, there are several events far less strenuous than the Ironman. Sprint events, in particular, are much shorter, consisting of only a half-mile swim, 12-mile bike ride, and 5k run.

Others tend to shy away because they think they need to do undertake significant strength training beforehand in order to avoid injury. While strength training is good for a person’s overall health, it’s rest in between training cycles that stands as the most important deterrent for injury in the triathlete.

Benefits of Running

Benefits of Running pic

Benefits of Running
Image: menshealth.com

Based in Maryland, Chris Llinas is the proprietor of J. Christopher Llinas, Attorney at Law in Ocean Pines. Chris Llinas has completed more than 20 triathlons and 15 marathons.

Here are some of the top benefits of running, according to Runners World:

1. Boosts Your Mood. Research has shown that just 30 minutes of exercise is enough to boost the mood of even a severely depressed person and sometimes moderate exercise can have lasting effects even after the workout is over. Another study showed that 30 minutes of running for three consecutive weeks boosted sleep quality as well as concentration and mood during the day.

2. Strengthens Your Knees and Joints. Running increases bone mass and can counter bone loss and, contrary to popular belief, it is not bad for the knees. In fact, research has proven that running improves knee health.

3. Reduces Risk of Cancer. A sampling of studies show that regular exercise is correlated with a lower risk of cancer. For those who have cancer and are undergoing chemo, regular running can improve their quality of life.