Spoke & Word | August 2026

From the desk of the president

Hello Wheelmen!

I hope you’re staying safe and cool during the hottest part of the year. We have many rides in store for the rest of the summer, and you may have noticed that our Saturday In the City rides now start at 6:00 AM. After reaching out to our regular Saturday riders, we found that more than 85% supported the earlier start time to help beat the heat.

Speaking of heat, please remember to pack an extra water bottle to stay hydrated. It is easy for us to get caught up in pacing and racing instead of tracking our electrolytes. Man cannot live by water alone.

It is also easier to bonk in the heat.

"Bonking"—or hitting the wall—happens when your body runs out of glycogen, leaving you with extreme fatigue, dizziness, and heavy legs. To prevent this, fuel early and steadily: consume 30–60 grams of fast-acting carbs (like chews, gels, or dates) every hour, starting 30–45 minutes into any workout that lasts longer than 75 minutes. [1, 2]

Staying ahead of the bonk requires a solid mix of pre-fueling and on-the-go nutrition:

• Carb-Loading (Before): Start your day with balanced, carbohydrate-dense meals. For major endurance events, increase your carb intake in the 48 hours leading up to the activity to maximize liver and muscle glycogen stores. [1]

• Eat Steadily (During): Never let your pockets feel completely empty. Aim for 30–60 grams of easily digestible carbohydrates per hour for exercise longer than 75 minutes. Good options include energy gels, chews, fig bars, dried fruit, or pretzels. [1, 2]

• Electrolytes and Hydration: Sweat loss speeds up glycogen depletion. Use sports drinks or electrolyte tablets alongside water to maintain plasma volume and aid glucose uptake, especially in warm, humid weather. [1, 2]

• Recover (After): If you do hit the wall, slow your pace, take a 10–15 minute rest, and immediately consume 20–40 grams of fast-acting carbohydrates. Once finished, refuel with a meal containing about 1 g/kg of carbs and 0.3 g/kg of protein within 30–60 minutes. [1, 2]

The Fenner Ride is now open for registration. This event is our premier fall ride with options from 18 to 100 miles. Register now to grab your space! We are also needing assistance for rest stops and SAG support. If you are interested in helping with the Fenner Ride, please email Chris Huffman at membership@westfloridawheelmen.org.

A word about safety. Recently, we have had a couple of our riders take advantage of gravity and not in a gentle way. Please look out for each other and point out potholes, debris, and other obstacles which we would rather not meet by accident. Also, give each other some space. Do not overlap wheels. If you are moving up or back on a paceline, let others know your intention and call out that you are passing. Most of our crashes do not involve a motor vehicle—we are hitting each other. Again, space is grace.

See you on the road!
—Jeff W.

Passing Along a Blessing

One of the hardest things about leaving Rwanda was deciding what to do with my bicycle. It was more than just a bike—it carried me to work, gave me space to process life, helped me blow off steam, and it let me enjoy God’s creation. Cycling has become such a part of who I am, and I’ve been incredibly blessed by friends along the way, especially at West Florida Wheelmen, who have shared their generosity, encouragement, and love through gear, bikes, and support.

As my ministry shifts to Kenya, focusing on sharing God’s Word through audio Bibles, the Lord seemed to tell me not to sell anything in my house—including my bike. So I gave it to a friend in Rwanda, passing along a blessing just as so many of you have blessed me. It reminded me that love grows when it’s shared: love for people, love for God, and even the love that flows through simple acts of kindness.

I’m excited to return to Florida this September to say hello and enjoy a few rides before heading back to the field in October.

Love & Blessings,
Kelly