Ride for Life 25 Mile Loop

This is the 25 mile route for the Ride for Life:

Turn Onto Street
Leave parking lot to left
L Wilkins Street
L VA Dare Trail
R Duck Road
Bear R Ocean Blvd
L Hickory
R Duck Road ** Stop light – be careful **
L @ Light Hillcrest
R Hickory ** Water grate halfway **
R East Dogwood Trail
L North Dogwood Trail
** REST STOP @ Kitty Hawk Elementary School **

Upon leaving rest stop go left and cross 158 @ light

Continue onto Woods Road
R Twiford
L Kitty Hawk Road
R Moore Shore Drive
Continue on Bike Path ** Watch for Poles **
R Up hill onto Wingrass Circle
R Bay Drive/Canal Drive
R 1st Street
Onto bike path
L Collingtin Road Bike Path
R Veterans Drive
** REST STOP in center circle **
L Baum Street
L Virginia Dare Trail
R Wilkinson Street
R Onto sidewalk of 158 into parking lot


1st Annual Century Ride for Life 100 Loop

Here is the Q sheet for the Ride for Life 100 mile loop:

Turn Onto Road
From Lot
L Wilkins Street
L Virginia Dare Trail
R Duck Rd/Route 12 N
R Ocean Blvd
L Hickory Tr
R Duck Rd/Route 12 N
** REST STOP at Duck Fire Dept on right **
R Duck Rd/ Route 12 N
R Albacore Street
L Corolla Drive
R Shad Street
R Route 12 N
** REST STOP across from lighthouse **
* Gravel road so be careful here *
R Route 12 N
Turn around in cul-de-sac on left
Straight back on Route 12 S
R Sea Oats Trail
R Hill Crest Drive
L Hickory Trail * Water Grate
R East Dogwood Trail
L North Dogwood Trail
** REST STOP on left at school **
Continue across Highway 158 onto Woods Road
R Twiford Road
L Kitty Hawk Road
R More Shore
** Bike Path & Up Hill **
R Wingrass Circle
R Bay Drive Merging Canal
R 1st Street
** Bike Path Behind Memorial **
L Bike Path on Collingtin Rd
R Veterans Drive
** Rest Stop in Center Circle **
L Balm Street through Stop Light
R Virginia Dare Trail
L Oregon Inlet Road at Light
R Loop through Bodie Lighthouse
R Oregon Inlet Road
Loop through Inlet Center
L Oregon Inlet Road
** REST STOP @ Coquina Beach **
R Oregon Inlet Road
R Old Oregon Inlet Road
R Virginia Dare Trail
** REST STOP @ Bonnett St
R Virginia Dare Trail
L Wilkinson Street
R Onto sidewalk into parking lot

Extra 6 miles can be obtained by going North on Virginia Dare Trail until Winks store, cutting, turning around, and coming back to Wilkinson Street.

Tips for Beginning Runners

If you’ve decided you want to get healthier but don’t know where to start, jogging and running is a good exercise to begin. Here’s a helpful infographic from Greatist on things you need to consider for running, including good running form, warm-ups and cool-downs, and marathon strategies (if you decide to take that leap!):

Beginning Runner Tips - How to Run Your Best Half Marathon

Want in-person tips and clinics? Visit our Events Page to see what running clinics and races we’re having.

Cilantro Lime Slow Cooker Chicken for a High Protein Diet


  • 4 cups hot salsa
  • 3 sprigs of cilantro
  • 16 skinless chicken breasts
  • Juice of 4 limes


  1. Stir together salsa, cilantro and lime juice.
  2. Add chicken.
  3. Add more salsa to mostly cover if needed.
  4. Cook on high in a slow cooker.
  5. Drain remaining chicken, tomato and pepper chunks, then fork-shred the chicken.

Nutrition Info

kcal 451
kcal from fat 42
Total fat 4.4 g
Saturated fat 1.2 g
Total carb 7.69 g
Fiber 0.1 g
Sugar 3.5 g
Protein 87.26 g


Alaskan Oatmeal breakfast bread


Ingredient Group One:

  • 2 1/4 C warm water (110 degrees, this is important)
  • 2 tbsp Saf Instant Yeast
  • 1/2 cup honey (or agave as an alternate)

Ingredient Group Two:

  • 2 cups of whole wheat flour (freshly ground for best nutrition)
  • 1 cup of unbleached white flour
  • 1 cup of rolled oats
  • 1 tbsp salt
  • 1 tbsp butter
  • 1/3 cup of olive oil
  • 1 egg

Ingredient Group Three:

  • 1 cups unbleached white flour
  • 1 to 2 cups of whole wheat flour (enough to clean the sides of the bowl)


  1. Combine the ingredients in Ingredient Group One in Bosch mixing bowl and let set about 5 minutes.
  2. Add and mix in the ingredients in Ingredient Group Two.
  3. Knead the bread mixture for about 2 minutes in your Bosch mixer on speed 1 or 2 then add the ingredients in Ingredient Group Three.
  4. Knead the mixture for about 8 minutes.
  5. Leave the bread in the bowl so that it can rise and double (with loose cover). This will take about 40 minutes.
  6. Punch down the bread or jog your mixer for just a moment. Then, place dough on oiled surface and divide into loaves in bread pans.
  7. Make 3 slashes on tops with sharp knife and place in slightly warm oven. Let rise until double, then turn over and bake at 350 degrees until the bread is golden in color. This takes about 35-40 minutes, or until the internal temp of the bread is 190-200 degrees.

Nutty Orange Smoothie (360 Calories)

Nutty Orange SmoothieSource – Cat Smiley (http://catsmiley.com/)

Ingredient –
* 5 carrots
* 1/3 cup wheat germ
* 1 cup almond milk
* 1 scoop protein powder
* 2 inches ginger

You’ll need both a juicer and a blender.

Step 1:
Gather your ingredients. You’ll need 5 carrots, 1/3 cup wheat germ, 1 cup almond milk, 1 scoop protein powder, 2 inches ginger.

Step 2:
Juice produce then blend with remaining ingredients – protein powder, almond milk and wheat germ.

Step 3:
Enjoy with a sprinkle of nutmeg.

Creamy and delicious, dairy free – this liquid meal is packed full of disease fighting antioxidants and bright colored vitamins that’ll get your day up and running in full speed. What’s great about this smoothie is that it has the perfect amount of wheat germ to add substance without being too grainy, and that extra bit of complex carb really seems to fill you up. I love this recipe when I come home from the gym.

We’ll Assemble Your Bike! Events and More…

We can assemble your bike, whether you’re a local or visiting OBX. You can ship your bike to us and we’ll do all the work! Call us at (252)715-3278 to discuss the details.

Come on down to our store because we have some great sales going on! As always, we have bike repairs and wet suit rentals.

RunCations is sponsoring the Outer Banks Sunrise 5K and the Little Crab Crawl on Wednesday, June 19th and 7:30 AM. Register at RaceIt.com.

Want new shoes? We can fit you in shoes appropriate for your fitness activities, whether it’s walking, running or cycling. We want to make you happy!

We still have 2 more Bike Repair clinics on Wednesday nights at 7 PM. The last one is on 6/26, so come on down and learn how to fix a flat and how to do other roadside repairs.

Don’t forget we have two triathlon clinics with Patti Waller:

Congrats, Sarah Gardner!

Sarah Gardner was in Texas doing an Ironman. Congrats!