Ask the trainer – Why Do My Hands Hurt When I Ride?

Nick Clayton MS, MBA, CSCS, owner NJCFIT Solutions

A common problem among cyclists’ is their hands going numb during long rides.  The cause?  Tightness and a lack of core and scapular stability.  Simply put, road bike positioning is hard on the body and puts you into a forward (aka kyphotic) posture.

What is Kyphosis?

Kyphosis is a term used to describe an exaggerated forward curve in the upper back (thoracic spine).  This can cause headaches and breathing issues, and as it relates to this article, numbness in the hands.  This is typically due to long periods of time sitting with your shoulders slumped forward, as in riding a road bike or sitting in front of a computer.

 

Kyphosis

How do I stop my hands from going numb?

  • Chop off your hands; stumps don’t go numb.
  • Make sure your bike is set up properly.  Try also using extra padding and raising your handlebars.  Keep you weight back in the saddle when riding.
  • The best option is to directly address the problem — tightness in the chest, hip flexors, and hamstrings and weakness in the deep core muscles and scapular stabilizers.

Step-by-Step Solution

  • Before and after riding, stretch your hip flexors, and foam roll your hamstrings and pec minor.  To stretch your pec minor on a foam roll, lie lengthwise; face up, on the foam roll with your palms up and knuckles on the floor next to your hips.  Pull your shoulder blades back and down and slowly slide your arms up towards your head, keeping your elbows and knuckles on the floor.  Stop when you feel a deep stretch in the front of your shoulder.  Hold for 60 seconds.
  • To strengthen your scapular stabilizers, or the muscles that keep your shoulders blades in correct anatomical position, lie face down on the floor.  With your arms extended straight out, pull your shoulder blades back and down and peel your chest off the floor.  It is important not to extend (i.e. lift) from the low back.  Instead, make sure the lift comes from the area between and just below the shoulder blades.  Perform 3 sets of 10 reps, holding each rep at the top for 5 seconds.

Other Thoughts

  • Posture counts, 24 hours of the day.  Make sure that while you are driving, working, etc you are sitting in an ergonomically efficient position.
  • Reduce or eliminate chest and crunching exercises.  Instead, opt for pulling exercises and core stability exercises, such as planks and bridges.
  • Make sure you take care of your body.  Training hard without caring for your body will lead it to breakdown.  Get a good sports massage therapist, take a yoga class, or hire an educated and highly skilled personal trainer.
  • Make stretching your neck; specifically your upper traps, scalenes, and levator scapula part of your daily routine.

 

Do you have questions for the trainer?  Then send them to us and we’ll post Nick’s answer!

Nick is the owner NJCFIT Solutions and is an avid off-road triathlete. Contact him with your injury prevention and run specific strength training questions at nick.clayton@tmisportsperformance.com — put Wheelbrothers in the subject line.

LBJ 100 Bicycle Tour – A Ride to Preserve History

LBJ 100 Bicycle TourThe 4th Annual LBJ 100 Bicycle Tour sponsored by the Friends of LBJ National Historical Park, the Hill Country Bicycle Touring Club, the National Park Service, and the Western National Parks Association invites you to participate to their Ride to Preserve History on March 26, 2011 in LBJ Ranch (near Stonewall, TX), which is the LBJ National Historical Park. All net proceeds from the tour will go to the betterment of the Lyndon B. Johnson National Historical Park.

We were lucky enough to be granted an interview with Nolan Kuehn, Chair of LBJ 100 Bicycle Tour to ask some questions about their upcoming ride.

Why Join the “ LBJ 100 Bicycle Tour”?

Wow, there are so many reasons!  Certainly one is that after the winter doldrums, cyclists are anxious to get back in the saddle.  With our now standard time slot of last weekend in March, I like to say we introduce the cycle season in the Texas Hill Country.  The venue is unmatched:  we start/end on the air strip of the LBJ Ranch.  Our post-ride meal, a Ranger-led tour if the Texas White House, and Luci Baines Johnson’s narrated tour of the historical landmarks on the Ranch in the afternoon are all included in registration. It’s an opportunity for cyclists to make a day of it; hanging with friends in a beautiful setting on the banks of the Pedernales River.

The primary reason, though, is that it’s an educational opportunity.  Our ride tag line is “A Ride to Preserve History” – and that’s an apt description!  President Johnson was our education President, and we acknowledge that through the old Junction School, where he attended kindergarten, and the use of three restored rural Gillespie County schools as rest stops on the routes.  Of course, Luci’s narrated tour is a look at Presidential history from someone who lived it.

How long has the event been around and how did it start?

2011 is our 4th edition, and we have enjoyed some phenomenal growth:  423 riders in 2008, 864 in 2009, and topping the 1000 mark with 1089 last year.  We must be doing something right!  In a recent meeting, someone referred to us as having an “iconic Texas ride”.  In the same breath, this same individual referred to the Hotter ‘N’ Hell 100 as another iconic Texas ride.  That’s some pretty lofty company!

Russ Whitlock, the LBJ Park Superintendent, and I always talk about his infamous October 2007 email, where he put out a questionnaire about having a bike ride that starts and ends on the LBJ Ranch, which is the National Park.  Russ mentioned that with the passing of Lady Bird Johnson earlier in 2007, and the subsequent departure of the Secret Service, the Park would be much more open to the public. He wanted the ride to acknowledge this openness.  Would our club be interested?

I was actually on a bike tour at the time, down in Goliad on my “Texas Festival Frolic” (get me to tell you about it sometime.  I say it’s a combination of “kolaches and cannons”).  Checking emails at the library, I quickly emailed Russ and said that, personally, I was but that I would have to run it past by my Board.  Well, our little bike club (Hill Country Bicycle Touring Club) is small in number, but a giant in volunteerism and charity work.  The Board overwhelmingly said “yes”!   Our first meeting was on December 16, 2007 at what is now the Visitor Center on the Ranch. After a presentation and discussion, we got the go ahead to proceed, and the rest is history.  The first LBJ 100 was on April 19, 2008.

What was the motivation behind starting the tour and who benefits from it?

I think I may have answered the first part of this question in my response above.  Russ was interested in seeing that the public was exposed to this jewel in our own back yard; he wanted them to come out and use it. We subsequently found out that Luci Baines Johnson feels the same way.

The ultimate beneficiary of this effort is, of course, the LBJ National Historical Park, but our partner in this endeavor is a 501(C) 3 non-profit, the Friends of LBJ National Historical Park.  Their mission is to work for the benefit of the Park. All net proceeds go to the Friends and are to be used for the projects for which the National Park Service has no budget.

How have they been able to utilize the funds in the past?

As I mentioned, the Friends, our partner, receive all net proceeds.  Thanks to some good management of expenses, this has totaled over $50,000 over the last three editions of the LBJ 100.   One example of a project where our donated money was spent is the restoration of the Texas White House.  As we speak, the first floor is open to the public, and restored to what it was back in the 60’s.  I’ve taken this tour several times, and it’s like going back into history.  Another project in its infancy is the restoration of the Secret Service building on the Ranch.

Logistically, can you give us an idea how many volunteers, finances, and planning it takes to put on this event?

From the planning perspective: We have de-briefing meeting, usually about a month after the LBJ ride. I think it takes that long for us to catch up on sleep, and let the dust settle. We’re obsessed about making this the BEST Texas ride that there is! We’re always tweaking something.  Planning really gets underway in the fall, and never ceases until ride day. Some of my fellow volunteers joke about my 3:00AM emails! Publicity is the name of the game, and I spend a lot of time on that. Thank Heaven for the electronic media we have!

I’ve mentioned the $50,000 we have turned over to the Friends over the last three years. Our biggest budget items are the t-shirt purchase (we bought 1150 shirts this year), and the food for the post ride meal. Each of those costs about $4000. I know there are some civic-minded companies and individuals out there who would like to become a part of our adventure and underwrite these expenses.  I want to talk to you!

I’ve got to say a heartfelt “thanks” to all the volunteers that make the ride the success it is. Certainly it started with our bike club and the Friends as partners, with support by Russ Whitlock and his staff. This year, the Cool Cats club out of San Antonio (another civic-minded club) has joined us.  And, we’ve even had winter Texans come out and volunteer to help.  I’ve never done an exact count, but we probably have in the order of 200 volunteers helping in this event.

What was the most rewarding experience throughout the years hosting this event?

I think it’s the enthusiasm generated by all the volunteers. They know we are part of something big, and that fun and happiness is existent even in all our planning efforts.  It’s satisfying to see it all culminate on ride day.

 

 

How many riders do you assist during the average race?

Medical attention has been minimal (luckily!) during our rides.  We have rest stops closely spaced on the routes, so riders are never far from service. Of course, there are those who do indeed have some cramps as a result of the incessant hills and wind on the latter stage of the 62-mile route.  There are the usual collection of blisters; we have first aid kits at the rest stops.

What was the most unforgettable experience/worst accident you had in this event?

Luckily, we’ve had only two.  One was a non-moving accident; a rider fell off of the bike while stationary, and fractured a wrist. Last year, there was a more serious accident; a rider went down in loose gravel and hit his head on a cattle guard. He wasn’t able to continue. However, he and his wife are traveling from the Rio Grande Valley to be with us again this year!

What can folks do to support you and your mission?

Well, come out and ride for sure.  We’d like to see some real exposure to what we are offering.  If anyone or if anyone has a friend who has the wherewithal o be a major sponsor for our event, I’d like to talk to them.  We’re going places with our ride!

How many port-a-potties do you have?

We have total of 21 port-a-potties.  Twelve of those are on the air strip, spaced down the strip or convenience.  Nine are on the rest stops out on the routes.  And ladies:  Three of the nine route rest stops have actual toilets —with separate rest rooms for men and women — at the restored rural Gillespie County schools.  Country bicycle riding was never so good!

What is your role in this race and to the success of it?

I’ve been the Chair since its inception, and I’ve enjoyed every minute of it!  I jokingly say that I’m going to challenge Roby Christie (founder of the Hotter ‘N’ Hell 100) of Wichita Falls for longevity.  The success of the ride is because of the efforts of all the bike volunteers, the Friends, Russ and his staff, and our sponsors.  I may have a baton in my hand, but you can’t play a symphony without the players.

Do you do cycling too?  If yes, what kind of bike do you own?

I’m an avid cyclist, so I know about what I speak, when it comes to the routes we have for our event.  They’re like stepping back in time!

I guess my cycling interest peaked in 2005, when I pedaled across the U.S. (San Diego to St. Augustine, FL) over a 62-day period.  Not too bad for an old timer; I celebrated my 65th birthday on the trip. A fantastic trip with an international group, and we still correspond.  We’re talking about a ten-year reunion — but no long trips. Maybe a gathering at the LBJ 100!

With regard to bikes, I have several: An Orbea carbon fiber road bike, a Surly Long Haul Trucker touring bike, and a Marin “29er” (has bigger diameter rims), the latest rage in mountain bikes.  Right now, I’m wearing a boot (torn tendon) prescribed by my podiatrist, so I’m prohibited from getting on any of them. Frustration reigns!

Additional stuff you would like the folks to know about this year’s ride?

In addition to the use of our usual tag line, “A Ride to Preserve History”, I’d like to say that this year will be a combination of patriotism, with some fun and whimsy thrown in.

The patriotism comes from the group of Wounded Warriors riding this year – British and American troops who have undergone re-hab.  The British hosted the Americans in England last year, and now we return the favor.  What better venue!  These guys are fantastic!  I hope the public will come and tell them how much we appreciate their efforts.

The fun comes from the fact that we will have Michael Stuart, an Austin-based actor who portrays LBJ, driving a ’66 Continental convertible down the air strip as a pace car, leading the Wounded Warriors until they get to the Ranch confines.

The fun continues, as “Bottle Boy” will be making an appearance at the LBJ 100.  If you don’t know who “Bottle Boy” is, go to www.CleanBottle.com.  The video shown on the site is of “Bottle Boy” making a splash at the Tour de France, cheering on the riders. On March 26, he’ll be cheering on our riders!

 

Thanks Nolan Kuehn for this quick interview and we hope LBJ 100 Bicycle Tour all the best!

Click here to view the event details for the LBJ 100 Bicycle Tour

Fort Worth Star Telegram: Check out some of the latest cycling gear

Catherine Mallette of the Star Telegram wrote an article featured in their Life & Arts section about some cycling products.

A ‘interesting’ selection you will find here: http://www.star-telegram.com/2011/03/04/2896916/check-out-some-of-the-latest-and.html#tvg

Skateboard-cool specs

These matte-gray Oakley sunglasses feature a cool graphic design by skateboard artist Don Pendleton on the temples. From the Fuel Cell series, the glasses are lightweight and impact-resistant and feature Oakley’s Three-Point Fit technology. A Pendleton-designed pouch is part of the deal. $180, Colonel’s Bicycles

Groovy glove

Oakley’s Factory Pilot gloves are a good-looking bright red with stylish white and black trim. Cuffless, made of breathable Airprene and with grips for your shifting fingers, they’re great for a cool spring-morning ride — and even have a terry nose wipe on the thumb. $24.99, Colonel’s Bicycles

Click here to read the Full Article

Cycling in Fort Worth, Texas just got safer

An ordinance passed by the Fort Worth City Council this week demands that drivers share the road.

It requires at least a three-foot clearance when passing a bicycle on the roadway. Commercial vehicles must provide a six-foot clearance if driving conditions allow for it.

Drivers also may not harass or intimidate bicyclists and must avoid collisions, including hitting a jogger or bicyclist with a car door.

John Roberts, the president of the Fort Worth Bicycling Association, said the measure is a good step.

“If they’re (drivers) aware that they need to give more of a clearance then they have, maybe they will be more accepting of us and share the road,” he said.

Source: Fort Worth Making Cars, Bikes Share the Road | NBC Dallas-Fort Worth
http://www.nbcdfw.com/traffic/transit/New-Rules-for-Sharing-the-Road-in-Fort-Worth-117438803.html

Pedal Thru the Pines 2011

Pedal Through the PinesThe 9th Annual Pedal Thru The Pines hosted by the Family Crisis Center invites you to participate in a fun filled day on March 5, 2011 in Bastrop, TX. The event raises money to help bring our disabled veterans from the Gulf war back into society and regain their independence.

We were lucky enough to be granted an interview with Charlotte Pietsch of Pedal Thru the Pines 2011 to ask some questions about their upcoming ride.

 

 

Why ‘Pedal through the Pines’?

Well we wanted to capture the loblolly pines the Bastrop area is known for; and that travelers, tourists and locals have been coming to see, hike, camp under, and ride their bikes thru for years. We also wanted to find a name for the ride/event that we could market/brand., so that over the years it would be a well known cycling fundraiser for the Center.

How long has the event been around and how did it start?

This is the 9th year for the Family Crisis Center to host the Pedal event. Its conception came from conversation based around a fundraiser that focused on an athletic event, and a fundraising event that no one else was doing in this area.

What was the motivation behind starting the tour and who benefits from it?

The motivation came as we developed the idea of a cycling event; we put a focus group together of cyclists and had them help us create everything from the event time line, to the first route, to rest stops. We had to learn from the seasoned local cyclists all we could about organized rides and the world of cycling. Then we got to work, the focus group broke into committees, added more volunteers, more talent, more ideas, and more energy. The funds that are raised from the event benefit the services at the Family Crisis Center. The mission of the Family Crisis Center is to be the expert resource and service provider in eliminating domestic and sexual violence in Bastrop, Colorado, Fayette and Lee Counties.

How have they been able to utilize the funds in the past?

The funds raised are unrestricted so they may be used for services that the Center provides to those who need our support, crisis advocacy, emergency shelter and counseling services are a few examples of how those funds are used.

Logistically, can you give us an idea how many volunteers, finances and planning it takes to put on this event?

We will have between 50 and 70 volunteers that support the event. Event sponsorship and in-kind donations to the event help with the finical side of putting on an event of this size. The planning of the event is work that goes on all year long. An event of this size along with the Center’s 2 other yearly fundraising events keeps the Center’s fundraising team busy. The Center has partnered with the MS 150 to become a recommended training ride for the MS 150 event that takes place in April. We picked the first weekend in March to hold our event so that we are an early spring event, and we keep the routes the same each year so that participants can actually ride/train some of the same routes that MS 150 uses.

Which was the most rewarding experience throughout the years hosting this event?

That is a very tough question, there have been a few, I guess for me personally, the first year we saw our first 1000 cyclists. That was a mover for me, it let me know that what we were doing was on the mark, and we were successful and moving in a direction of more cyclists learning about our event. Also the experience of being a piece of this event from its conception, watching it grows, change shape, and keep its momentum. The committee members that work on this event each year have such dedication and passion to continue to come together and create a wonderful event for the Center, the riders and even the volunteers, I feel honored to work with them.

 

How many riders do you medically assist during the average race?

So far our average is great, we hand out band aids a lot. We have had some cyclists participate that were getting over the flu and were not hydrated enough and were having a tough time. We have had the normal things like a cyclist cramping up, wind burn, sun burn.

 

What was the most unforgettable experience/worst accident you had in this event?
For a ride our size we have been very fortunate that in 8 years only 2 accidents. Neither was life threatening, nor both of the cyclists recovered.

As for an unforgettable experience- one year as a group of cyclists were traversing the countryside headed into the Serbin rest stop they were treated to and shared the experience of seeing a calf be born in pasture very close to the road. So here are about 10 cyclists off their bikes cameras in hand capturing the miracle of life unfolding. The cyclists cheered the little calf on and it stood, walked to its mother and nursed for the first time. Pretty incredible.

What can folks do to support you and your mission?

The Center has great volunteer opportunities, ways to support a fundraising event, and ways to help create and make a difference in stopping domestic and sexual violence in our communities. The Center’s retail store Bit’s & Pieces is another way someone can support or give back to their community, by shopping or donating gently used items. The Center is available to come out and speak to civic, business or church groups, provide presentations, trainings and education are all ways to engage community members, learn about the Center and its services and how you/your group can help support the Center and create a safer community.

 

How many port-a-potties do you have?

The Pedal event uses 29 porta potties.

 

What is your role in this race and to the success of it?

My role as a fundraiser for the Center is defined by the events. But I don’t work alone; the Center has a strong fundraising foundation, we work together as a team, and I fill that what ever success we achieve, it is done together. The Center’s volunteers that make up the event steering committees and volunteer at the events work very hard all year.

 

Do you do cycling too? If yes, what kind of Bike do your own?

Yes, I do cycle, I had not been on a bike in years when the Center created this event, but up on the seat I went. I still consider myself a beginner, I’m still learning, still trying and still growing. I do not ride the Pedal event, my job that day is to keep my feet on the ground and keep moving! My first bike was a Wal-mart mountain bike, after a year on it, I got a beautiful red Jamis bike that I still ride, and it is called a comfort bike. Wonderful story on how I got that pretty red bike, I’ll save that story to share with you another time.

Additional stuff you would like to let folks know about this year’s ride?

Come out and ride! If you cannot ride, volunteer! We have great rest stops, friendly volunteers, and a top notch seasoned SAG team!  Check us out at www.pedalthrupines.org to learn more about the Family Crisis center go to www.family-crisis-center.org

OR you can check us out on Facebook.

 

Thanks Charlotte Pietsch for this quick interview and we hope to catch everyone at the ride!

Click here to view the event details for the Pedal Thru the Pines 2011

Bicycle that Purifies water – Cycloclean

CycloClean

Ever heard of a bike that purifies water? Japan’s Nippon Basic Co. invented a bike that can purify 5 liters of water just by pedaling for 1 minute. This purifying device is very useful in places with scarce supply of clean water like in some regions of Africa, or during a calamity like a Typhoon or an Earthquake. It uses a intake hose from the back that sucks up water and purifies it in its filtration system (3 steps according to its image) before going out of the output hose.

CycloClean Filtration systemThis bicycle water purification system(Cycloclean) does not require gasoline or electricity to run. Just with man-power alone,enough water can be purified in just 10-hour day to supply 1500 people(3 tons) with purified drinking water from river or lakes.In a month’s time,90 to 100 tons of purifies water can be produced.

In addition, because it is a bicycle, it is possible to move the apparatus to any location. It is built with puncture-free tires,so no matter how bad road conditions are,there si no concern of a flat tire. It can also navigate through roads not designed for automobile type vehicles,which is helpful to reach certain destination points.

This apparatus is not only useful in regions with heavy water hardships,but is expected to be of good use to areas hit by natural disasters such as earthquakes and floods.

Source: nipponbasic.ecnet.jp

According to inhabitat.com (Click here to read their Full Article), the whole bike system is priced at around $6,600. Now you’re purifying water while burning some Calories with CycloClean!

What if the weather is bad and you can’t cycle down those Texas roads?

You could jump on your trainer and work out – OR – you could head down to the OMNI in Fort Worth http://www.fwmuseum.org/omni-theater-about and go to a screening of ‘Wired to Win’ – Surviving the Tour de France.

Wired to Win - Surviving the Tour de France

It’s a very scientific film and while being highly educational exploring the human physiology, it follows the Australian Baden Cooke trying to win the Green Jersey in the 2003 Tour de France (The year Armstrong’s handlebars got caught in a spectator, fell and Ulrich waited for him while going up Luz Ardiden after they had battled on the Tourmalet).  It’s very well done and at times the OMNI experience places you into the middle of the Peloton.

The movie is only about 45 minutes long and well worth a little outing there.

Bicycles Inc. Special Event – Triathlon Expo

Bicycle Inc. Triathlon Expo

WEDNESDAY FEBRUARY 23

7:30 pm to 9:30pm

You can become a Triathlete – Swim, Bike, Run

5739 SW Green Oaks Blvd. Arlington, TX 76017 817-572-2453

Meet Patrick Schuster, 2010 Ironman Kona finisher in 9hr 10min, 5th in age group

If you want to learn more about Triathlon and meet local Triathletes, this is your chance.

Representatives from: Trek, Specialized, Felt, Zipp, Sram, Shimano, Easton, Zoot, Pearl Izumi, Giro, Speedplay, Quarq, Mavic, Chamois Butter, CompuTrainer, The Runner, Ironhead Race Productions and others.

Will be on hand to display and answer questions on Triathlon Gear

TDP and Hike/Bike Plan – P&Z Public Hearing RESCHEDULED for TOMORROW!

RESCHEDULED! Due to inclement weather, the Planning and Zoning Commission public hearings for the Thoroughfare Development Plan (TDP) Update and the Hike and Bike System Master Plan have been rescheduled for TOMORROW, FEBRUARY 3rd at 3:30 P.M.  For anyone interested in attending the work session, it will be held at 3:00 p.m.

Planning and Zoning Commission Public Hearings  (continued from Jan. 19th meeting)
THURSDAY, FEBRUARY 3, 2011
City Hall, 101 West Abram Street
3:30 p.m.

**Written and verbal comment will be accepted**

RESCHEDULED! The City Council public hearings for both Plans have been rescheduled for March 1st.

City Council Public Hearings
Tuesday, March 1, 2011
City Hall, 101 West Abram Street
6:30 p.m.

**Written and verbal comment will be accepted**

TDP Website:  www.arlingtontx.gov/planning/TDP.html

Hike & Bike Plan Website: www.arlingtontx.gov/planning/HikeandBike.html

Thank you,

Alicia Winkelblech

_____________________________________

Alicia Winkelblech, AICP, CNU-A
Transportation Planning Manager
Community Development and Planning

101 West Abram Street
Arlington, TX 76004-3231
P: 817-459-6686
F: 817-459-6671

alicia.winkelblech@arlingtontx.gov

Update – New date for Arlington Hike and Bike plan

At last weeks meeting we had a lot of great supporters show up and speak to the Planning & Zoning commission.  However, there were also a lot of dissenting opinions from concerned residents and the P&Z commission requested more time to consider the issue before them.  They will now have a second public hearing on February 2nd and then vote on that day.

Please click on this link for the slides from Alicia Winkelblech who gave a great presentation what Arlington COULD look like!

We need to have all concerned cyclists from the Arlington area (Okay, all cyclists in the DFW area 🙂 )  to show up on February 2nd to show their support once again.

This is the only way we will get funding to build out the existing trail system.

Please, be a part of making Arlington a better, cyclist friendly city!

At the January 19th Planning and Zoning Commission public hearing, the Commission delayed their votes on the Thoroughfare Development Plan (TDP) Update and the Hike and Bike System Master Plan. The Commission will take written and verbal public comment again at the February 2nd meeting. Please see below for updated public hearing dates for both the Planning and Zoning Commission and the City Council. We hope you are able to attend both public hearings and make sure your voice is heard!

ArlingtonHikeandBikePlan

Planning and Zoning Commission Public Hearing (continued from Jan. 19th meeting)
Wednesday, February 2, 2011
City Hall, 101 West Abram Street
5:30 p.m.

City Council Public Hearing
Tuesday, February 22, 2011
City Hall, 101 West Abram Street
6:30 p.m.

Written and verbal comment will be accepted at both public hearings.

TDP Website:  www.arlingtontx.gov/planning/TDP.html
Hike & Bike Plan Website: www.arlingtontx.gov/planning/HikeandBike.html

Thank you,
Alicia Winkelblech