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	<title>Senior Cycling</title>
	<atom:link href="http://www.seniorcycling.com/feed/" rel="self" type="application/rss+xml" />
	<link>http://www.seniorcycling.com</link>
	<description>custom designed bicycling trips developed specifically for active seniors</description>
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		<title>Greek salad with orzo and black-eyed peas</title>
		<link>http://www.seniorcycling.com/2010/05/greek-salad-recipe/</link>
		<comments>http://www.seniorcycling.com/2010/05/greek-salad-recipe/#comments</comments>
		<pubDate>Sun, 23 May 2010 17:29:29 +0000</pubDate>
		<dc:creator>Senior Cycling</dc:creator>
				<category><![CDATA[Main Salads]]></category>

		<guid isPermaLink="false">http://www.seniorcycling.com/?p=355</guid>
		<description><![CDATA[Serves 4
¾ cup        orzo
1               (15-oz) can black-eyed peas, drained and rinsed
1               large tomato, diced (1 cup)
2 tbsp        chopped flat-leaf parsley
2 tbsp        red-wine vinegar
1 tbsp        exta-virgin olive oil for black-eyed pea mixture
1 tbsp        extra-virgin olive oil for orzo mixture
½              seedless cucumber, halved lengthwise, cored, and diced (1 cup)
½ cup        pitted Kalamata olives, slivered
1/3 cup      thinly sliced [...]]]></description>
			<content:encoded><![CDATA[<p>Serves 4</p>
<p>¾ cup        orzo</p>
<p>1               (15-oz) can black-eyed peas, drained and rinsed</p>
<p>1               large tomato, diced (1 cup)</p>
<p>2 tbsp        chopped flat-leaf parsley</p>
<p>2 tbsp        red-wine vinegar</p>
<p>1 tbsp        exta-virgin olive oil for black-eyed pea mixture</p>
<p>1 tbsp        extra-virgin olive oil for orzo mixture</p>
<p>½              seedless cucumber, halved lengthwise, cored, and diced (1 cup)</p>
<p>½ cup        pitted Kalamata olives, slivered</p>
<p>1/3 cup      thinly sliced red onion</p>
<p>1 tsp          grated lemon zest</p>
<p>2 tbsp        fresh lemon juice</p>
<p>1 tbsp        finely chopped oregano</p>
<p>2 to 3 cups coarsely chopped romaine</p>
<p>½ lb          feta, crumbled (1 cup)</p>
<p>Cook orzo according to package instructions. Drain in a sieve and rinse under cold water until cool. Drain well.</p>
<p>Toss black-eyed peas, tomato, and parsley with vinegar, 1 tbsp oil, ½ tsp salt, and ¼ tsp pepper. Marinate, stirring occasionally, 15 minutes.</p>
<p>Meanwhile, toss together orzo, 1 tablespoon oil., cucumber, olives, onion, lemon zest and juice, oregano, ½ tsp salt, and ¼ tsp pepper in a large bowl.</p>
<p>Layer black-eyed pea mixture with juices, orzo salad, romaine, and feta on top.</p>
<p>Adapted from Gourmet  August 2008</p>
]]></content:encoded>
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		<slash:comments>0</slash:comments>
		</item>
		<item>
		<title>Beef daube provencal</title>
		<link>http://www.seniorcycling.com/2010/05/beef-daube-provencal/</link>
		<comments>http://www.seniorcycling.com/2010/05/beef-daube-provencal/#comments</comments>
		<pubDate>Sun, 23 May 2010 17:19:55 +0000</pubDate>
		<dc:creator>Senior Cycling</dc:creator>
				<category><![CDATA[Evening Main Dishes]]></category>

		<guid isPermaLink="false">http://www.seniorcycling.com/?p=353</guid>
		<description><![CDATA[Serves 6 (3/4 cups)
2 tsp          olive oil
12             garlic cloves, crushed
1               (2-pound) boneless chuck roast, trimmed and cut into 2-inch cubes
½ tsp        salt for browning
1 tsp          salt for roasting
¼ tsp        black pepper for browning
¼ tsp        black pepper for roasting
1 cup         red wine
2 cups        chopped carrot
1 ½ cups   chopped onion
½ cup        less-sodium beef broth
1 tbsp        tomato paste
1 [...]]]></description>
			<content:encoded><![CDATA[<p>Serves 6 (3/4 cups)</p>
<p>2 tsp          olive oil</p>
<p>12             garlic cloves, crushed</p>
<p>1               (2-pound) boneless chuck roast, trimmed and cut into 2-inch cubes</p>
<p>½ tsp        salt for browning</p>
<p>1 tsp          salt for roasting</p>
<p>¼ tsp        black pepper for browning</p>
<p>¼ tsp        black pepper for roasting</p>
<p>1 cup         red wine</p>
<p>2 cups        chopped carrot</p>
<p>1 ½ cups   chopped onion</p>
<p>½ cup        less-sodium beef broth</p>
<p>1 tbsp        tomato paste</p>
<p>1 tsp          chopped fresh rosemary</p>
<p>1 tsp          chopped fresh thyme</p>
<p>Dash          ground cloves</p>
<p>1               (14 ½-ounce) can diced tomatoes</p>
<p>1               bay leaf</p>
<p>3 cups        cooked medium egg noodles (about 4 cups uncooked noodles)</p>
<p>1.  Preheat oven to 300.</p>
<p>2.  Heat oil in a small Dutch oven over low heat. Add garlic; cook 5 minutes or until garlic is fragrant and golden, stirring occasionally. Remove garlic with a slotted spoon, and set aside. Increase heat to medium high. Add beef to pan; sprinkle with ½ teaspoon salt and ¼ teaspoon pepper. Cook 5 minutes, browning on all sides. Remove beef from pan. Add wine to pan; bring to a boil, scraping pan to loosen browned bits. Add garlic, beef, 1 teaspoon salt, ¼ teaspoon pepper, carrot, and next 8 ingredients (through bay leaf), and bring to a boil.</p>
<p>3.  Cover and bake at 300 for 2 ½ hours or until beef is tender. Discard bay leaf. Serve over noodles.</p>
<p>Adapted from Cooking Light  November 2004</p>
]]></content:encoded>
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		<slash:comments>0</slash:comments>
		</item>
		<item>
		<title>Cappucino brownies</title>
		<link>http://www.seniorcycling.com/2010/05/cappucino-brownies/</link>
		<comments>http://www.seniorcycling.com/2010/05/cappucino-brownies/#comments</comments>
		<pubDate>Sun, 23 May 2010 17:13:00 +0000</pubDate>
		<dc:creator>Senior Cycling</dc:creator>
				<category><![CDATA[Desserts]]></category>

		<guid isPermaLink="false">http://www.seniorcycling.com/?p=351</guid>
		<description><![CDATA[FOR THE BROWNIE LAYER
8 oz           fine-quality bittersweet chocolate, chopped
1 ½           sticks unsalted butter, cut into pieces
2 tbsp        instant espresso powder dissolved in 1 tbsp boiling water
1 ½ cups   sugar
2 tsp          vanilla
4                  large eggs
1 cup         all-purpose flour
½ tsp        salt
1 cup         walnuts, chopped
FOR THE CREAM CHEESE FROSTING
8 oz           cream cheese, softened
¾ stick      unsalted butter, softened
1 [...]]]></description>
			<content:encoded><![CDATA[<p>FOR THE BROWNIE LAYER</p>
<p>8 oz           fine-quality bittersweet chocolate, chopped</p>
<p>1 ½           sticks unsalted butter, cut into pieces</p>
<p>2 tbsp        instant espresso powder dissolved in 1 tbsp boiling water</p>
<p>1 ½ cups   sugar</p>
<p>2 tsp          vanilla</p>
<p>4                  large eggs</p>
<p>1 cup         all-purpose flour</p>
<p>½ tsp        salt</p>
<p>1 cup         walnuts, chopped</p>
<p>FOR THE CREAM CHEESE FROSTING</p>
<p>8 oz           cream cheese, softened</p>
<p>¾ stick      unsalted butter, softened</p>
<p>1 ½ cups   confectioners’ sugar</p>
<p>1 tsp          vanilla</p>
<p>¾ tsp        cinnamon</p>
<p>FOR THE GLAZE</p>
<p>6 oz           fine-quality bittersweet chocolate</p>
<p>2 tbsp        unsalted butter</p>
<p>½ cup        heavy cream</p>
<p>1 ½ tbsp    instant espresso powder dissolved in 1 tbsp boiling water</p>
<p>Make the brownie layer:</p>
<p>In a metal bowl set over a pan of barely simmering water melt the chocolate with the butter and the espresso mixture, stirring until the mixture is smooth. Remove the bowl from the heat, let the mixture cool to lukewarm, and stir in the sugar and the vanilla. Stir in the eggs, 1 at a time, stirring well after each addition, stir in the flour and the salt, stirring until the mixture is just combined, and stir in the walnuts. Pour the mixture into a buttered and floured 13- by 9-inch baking pan, smooth the top, and bake the brownie layer in the middle of a preheated 350 F. oven for 22 to 25 minutes, or until a tester comes out with crumbs adhering to it. Let the brownie layer cool completely in the pan on a rack.</p>
<p>Make the cream cheese frosting:</p>
<p>In a bowl with an electric mixer cream together the cream cheese and the butter until the mixture is light and fluffy, add the confectioners’ sugar, sifted, the vanilla, and the cinnamon, and beat the frosting until it is combined well.</p>
<p>Spread the frosting evenly over the brownie layer and chill the brownies for 1 hour, or until the frosting is firm.</p>
<p>Make the glaze:</p>
<p>In a metal bowl set over a pan of barely simmering water melt the chocolate with the butter, the cream, and the espresso mixture, stirring until the glaze is smooth, remove the bowl from the heat, and let the glaze cool to room temperature. The brownies keep, covered and chilled, for 3 days.</p>
<p>Adapted from Gourmet  November 1991</p>
]]></content:encoded>
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		</item>
		<item>
		<title>Allegheny Passage &amp; C&amp;O Canal Sept. 7th</title>
		<link>http://www.seniorcycling.com/2010/04/allegheny-passage-co-canal-sept-7th/</link>
		<comments>http://www.seniorcycling.com/2010/04/allegheny-passage-co-canal-sept-7th/#comments</comments>
		<pubDate>Fri, 30 Apr 2010 16:12:18 +0000</pubDate>
		<dc:creator>Senior Cycling</dc:creator>
				<category><![CDATA[Tours]]></category>

		<guid isPermaLink="false">http://www.seniorcycling.com/?p=267</guid>
		<description><![CDATA[Two spots left on this tour. This ten day ride from a suburb of Pittsburgh Pa. to Georgetown in Washington, DC is a unforgettable experience. We travel through tunnels, over bridges and viaducts, including the Salisbury Viaduct 1908 feet long, through the Savage Tunnel, 3294 feet long on a easy stone dust surface. We will [...]]]></description>
			<content:encoded><![CDATA[<p><strong><span style="color: #ff0000;">Two spots left on this tour</span></strong><span style="color: #ff0000;">.</span> This ten day ride from a suburb of Pittsburgh Pa. to Georgetown in Washington, DC is a unforgettable experience. We travel through tunnels, over bridges and viaducts, including the Salisbury Viaduct 1908 feet long, through the Savage Tunnel, 3294 feet long on a easy stone dust surface. We will take a morning off to visit Frank Lloyd Wright’s Fallingwater house. (included in the tour) We have a rest day in Cumberland Maryland before we continue our journey on the C&amp;O Canal. This trail surface is a little rougher and requires a hybrid bike. Another tunnel awaits us, the Paw Paw tunnel, 3,118 foot brick lined tunnel, an engineering feat which took fourteen years to complete from 1828 to 1850. We will stop for a visit at Ft. Frederick state Park, the site of Marylands frontier defense during the French and Indian war (1754-17863). Unique because of it large size and stone walls. Ft. Frederick was also used during the American revolutionary war as a prison for German and British soldiers. We will take an afternoon to visit historic Harpers Ferry and ride the General Jubal Early ferry into Leesburg for our overnight stay there. Ten days later we arrive in Georgetown, Wash., DC.<br />
315 miles nine days of riding</p>
<p><em>Minimum number of riders: 8 / Maximum number of riders: 12. Meals: 5 breakfast, 6 lunch, 3 dinner.  Support: Sweep rider/Sag Wagon provided.</em></p>
<div><em><br />
</em></div>
]]></content:encoded>
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		</item>
		<item>
		<title>Florida Keys 2</title>
		<link>http://www.seniorcycling.com/2010/03/florida-keys-2/</link>
		<comments>http://www.seniorcycling.com/2010/03/florida-keys-2/#comments</comments>
		<pubDate>Sun, 21 Mar 2010 03:28:47 +0000</pubDate>
		<dc:creator>Senior Cycling</dc:creator>
				<category><![CDATA[Tours]]></category>

		<guid isPermaLink="false">http://www.seniorcycling.com/?p=251</guid>
		<description><![CDATA[
Our introduction to the Florida Keys is a glass bottom boat ride to Americas only living coral reef at John Pennekamp State Park. We will bike right from their parking lot to start our tour of the Keys. On the ride we will cross 42 bridges including the 7 mile bridge. We will have the [...]]]></description>
			<content:encoded><![CDATA[<div id="_mcePaste">
<div id="_mcePaste">Our introduction to the Florida Keys is a glass bottom boat ride to Americas only living coral reef at John Pennekamp State Park. We will bike right from their parking lot to start our tour of the Keys. On the ride we will cross 42 bridges including the 7 mile bridge. We will have the opportunity to feed the pelicans at the Wild Bird center, see Humphrey Bogart’s boat the “African Queen”, visit the Hurricane memorial erected in memory of the 1935 hurricane that destroyed Mr. Flagler’s railroad, visit the Dolphin Research center, picnic in Bahia Honda St. Park, maybe visit the turtle hospital and even stop in at the no name pub for a cold beer on its own no name key. Then we arrive in the unique city of Key West. Here we spent two days and you are on your own with the possibility of visiting the “Little White House”, Truman’s vacation home, the Hemmingway House, sunset at Mallary Square (a most), or maybe a half day fishing or a snorkel trip or a day trip to the Dry Tortugas Nalt. Park. What ever you do it will be a memorable time in the Sun. Switch off the cell phones and beepers, don’t check your email, this change is latitude will definitely be a change in attitude. This is half bike path and half road riding. Intermediate level</div>
<div id="_mcePaste"><em>100 miles &#8211; Four days of riding &#8211; Meals included 5B/1L/2D</em></div>
</div>
]]></content:encoded>
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		<slash:comments>0</slash:comments>
		</item>
		<item>
		<title>Florida Rail Trails</title>
		<link>http://www.seniorcycling.com/2010/03/florida-rail-trails/</link>
		<comments>http://www.seniorcycling.com/2010/03/florida-rail-trails/#comments</comments>
		<pubDate>Sun, 21 Mar 2010 03:21:36 +0000</pubDate>
		<dc:creator>Senior Cycling</dc:creator>
				<category><![CDATA[Tours]]></category>

		<guid isPermaLink="false">http://www.seniorcycling.com/?p=246</guid>
		<description><![CDATA[
This is a very special bike tour where you can see that Florida is not just beaches. We bike the West Orange Trail from Apopka Fl. to Oakland, Fl. (This trail won Rail to Trails trail of the year award in 1994.) Then we van over to the James Van Fleet trail, 29 miles of [...]]]></description>
			<content:encoded><![CDATA[<div id="_mcePaste">
<div id="_mcePaste">This is a very special bike tour where you can see that Florida is not just beaches. We bike the West Orange Trail from Apopka Fl. to Oakland, Fl. (This trail won Rail to Trails trail of the year award in 1994.) Then we van over to the James Van Fleet trail, 29 miles of paved, flat, straight swamp and wilderness trail. If we are lucky, many birds, turtles and even a possible alligator may be seen. The third day we van to the Withlacoochee trail, the longest paved rail trail in Florida. We are in the country now, horse farms, small towns, ranches and wooded areas. We spend the night in Inverness, Florida and continue our tour on this trail the next day. The final day we start our ride in Tarpon Springs, Fl., which is now the sponge capital of the United States. We follow the Pinellas Trail for 35 miles through Palm Harbor, Dunedin, Clearwater, Seminole to St. Petersburg. Five days of riding all on <strong>flat, paved, bike paths.</strong> Beginner level</div>
<div id="_mcePaste"><em>130 miles – five days riding Meals included 4B/4L</em></div>
</div>
]]></content:encoded>
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		<slash:comments>0</slash:comments>
		</item>
		<item>
		<title>Bike the Florida Keys 1</title>
		<link>http://www.seniorcycling.com/2010/03/bike-the-florida-keys-1/</link>
		<comments>http://www.seniorcycling.com/2010/03/bike-the-florida-keys-1/#comments</comments>
		<pubDate>Sun, 21 Mar 2010 03:16:22 +0000</pubDate>
		<dc:creator>Senior Cycling</dc:creator>
				<category><![CDATA[Tours]]></category>

		<guid isPermaLink="false">http://www.seniorcycling.com/?p=240</guid>
		<description><![CDATA[
Our introduction to the Florida Keys is a glass bottom boat ride to Americas only living coral reef at John Pennekamp State Park. We will bike right from their parking lot to start our tour of the Keys. On the ride we will cross 42 bridges including the 7 mile bridge. We will have the [...]]]></description>
			<content:encoded><![CDATA[<div id="_mcePaste">
<div id="_mcePaste">Our introduction to the Florida Keys is a glass bottom boat ride to Americas only living coral reef at John Pennekamp State Park. We will bike right from their parking lot to start our tour of the Keys. On the ride we will cross 42 bridges including the 7 mile bridge. We will have the opportunity to feed the pelicans at the Wild Bird center, see Humphrey Bogart’s boat the “African Queen”, visit the Hurricane memorial erected in memory of the 1935 hurricane that destroyed Mr. Flagler’s railroad, visit the Dolphin Research center, picnic in Bahia Honda St. Park, maybe visit the turtle hospital and even stop in at the no name pub for a cold beer on its own no name key. Then we arrive in the unique city of Key West. Here we spent two days and you are on your own with the possibility of visiting the “Little White House”, Truman’s vacation home, the Hemmingway House, sunset at Mallary Square (a most), or maybe a half day fishing or a snorkel trip or a day trip to the Dry Tortugas Nalt. Park. What ever you do it will be a memorable time in the Sun. Switch off the cell phones and beepers, don’t check your email, this change in latitude will definitely be a change in attitude. This is half bike path and half road riding. Intermediate level</div>
<div id="_mcePaste"><em>100 miles &#8211; Four days of riding &#8211; Meals included 5B/1L/2D</em></div>
</div>
]]></content:encoded>
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		<slash:comments>0</slash:comments>
		</item>
		<item>
		<title>Blackwater National Wildlife Refuge</title>
		<link>http://www.seniorcycling.com/2010/02/blackwater-national-wildlife-refuge/</link>
		<comments>http://www.seniorcycling.com/2010/02/blackwater-national-wildlife-refuge/#comments</comments>
		<pubDate>Sat, 20 Feb 2010 18:12:57 +0000</pubDate>
		<dc:creator>Senior Cycling</dc:creator>
				<category><![CDATA[Uncategorized]]></category>

		<guid isPermaLink="false">http://www.seniorcycling.com/?p=193</guid>
		<description><![CDATA[Combine your love for biking (30 miles)and wildlife all in one.
The home of the endangered Bald Eagle, Delmarva Fox Squirrel
and the migrating Peregrine Falcon. This is road riding on the beautiful flat Eastern shore.
Fee $85
TOUR DETAILS
Occasionally we supply the following tours for the Reston Community Center
Contact: Zuri Conroy 703-390-6157
Currently scheduled for Reston
]]></description>
			<content:encoded><![CDATA[<p>Combine your love for biking (30 miles)and wildlife all in one.<br />
The home of the endangered Bald Eagle, Delmarva Fox Squirrel<br />
and the migrating Peregrine Falcon. This is road riding on the beautiful flat Eastern shore.<br />
Fee $85</p>
<p><strong>TOUR DETAILS<br />
<span style="font-weight: normal;">Occasionally we supply the following tours for the Reston Community Center</span></strong></p>
<p>Contact: Zuri Conroy 703-390-6157</p>
<p>Currently scheduled for Reston</p>
]]></content:encoded>
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		<slash:comments>0</slash:comments>
		</item>
		<item>
		<title>Northern Neck of VA.</title>
		<link>http://www.seniorcycling.com/2010/02/northern-neck-of-va/</link>
		<comments>http://www.seniorcycling.com/2010/02/northern-neck-of-va/#comments</comments>
		<pubDate>Sat, 20 Feb 2010 18:05:20 +0000</pubDate>
		<dc:creator>Senior Cycling</dc:creator>
				<category><![CDATA[Tours]]></category>

		<guid isPermaLink="false">http://www.seniorcycling.com/?p=188</guid>
		<description><![CDATA[A scenic peaceful bike tour of the Northern Neck of Virginia. We bike the back country roads of Northumberland and Mathews county. Barely a hill in sight and in Fall the weather is perfect.
Minimum number of riders: 8 / Maximum number of riders: 12. Meals: 1 breakfasts, 2 lunches. Support: Sweep rider/Sag Wagon provided. Local [...]]]></description>
			<content:encoded><![CDATA[<p>A scenic peaceful bike tour of the Northern Neck of Virginia. We bike the back country roads of Northumberland and Mathews county. Barely a hill in sight and in Fall the weather is perfect.</p>
<p><em>Minimum number of riders: 8 / Maximum number of riders: 12. Meals: 1 breakfasts, 2 lunches. Support: Sweep rider/Sag Wagon provided. Local hotel accommodations.</em></p>
]]></content:encoded>
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		<slash:comments>0</slash:comments>
		</item>
		<item>
		<title>Allegheny Passage &amp; C&amp;O Canal</title>
		<link>http://www.seniorcycling.com/2010/02/allegheny-passage-co-canal/</link>
		<comments>http://www.seniorcycling.com/2010/02/allegheny-passage-co-canal/#comments</comments>
		<pubDate>Sat, 20 Feb 2010 18:02:50 +0000</pubDate>
		<dc:creator>Senior Cycling</dc:creator>
				<category><![CDATA[Tours]]></category>

		<guid isPermaLink="false">http://www.seniorcycling.com/?p=186</guid>
		<description><![CDATA[Four spots left on this tour. This ten day ride from a suburb of Pittsburgh Pa. to Georgetown in Washington, DC is a unforgettable experience. We travel through tunnels, over bridges and viaducts, including the Salisbury Viaduct 1908 feet long, through the Savage Tunnel, 3294 feet long on a easy stone dust surface. We will [...]]]></description>
			<content:encoded><![CDATA[<p><strong><span style="color: #ff0000;">Four spots left on this tour</span></strong>. This ten day ride from a suburb of Pittsburgh Pa. to Georgetown in Washington, DC is a unforgettable experience. We travel through tunnels, over bridges and viaducts, including the Salisbury Viaduct 1908 feet long, through the Savage Tunnel, 3294 feet long on a easy stone dust surface. We will take a morning off to visit Frank Lloyd Wright&#8217;s Fallingwater house. (included in the tour) We have a rest day in Cumberland Maryland before we continue our journey on the C&amp;O Canal. This trail surface is a little rougher and requires a hybrid bike. Another tunnel awaits us, the Paw Paw tunnel, 3,118 foot brick lined tunnel, an engineering feat which took fourteen years to complete from 1828 to 1850. We will stop for a visit at Ft. Frederick state Park, the site of Marylands frontier defense during the French and Indian war (1754-17863). Unique because of it large size and stone walls. Ft. Frederick was also used during the American revolutionary war as a prison for German and British soldiers. We will take an afternoon to visit historic Harpers Ferry and ride the General Jubal Early ferry into Leesburg for our overnight stay there. Ten days later we arrive in Georgetown, Wash., DC.<br />
315 miles nine days of riding</p>
<p><em>Minimum number of riders: 8 / Maximum number of riders: 12. Meals: 5 breakfast, 6 lunch, 3 dinner.  Support: Sweep rider/Sag Wagon provided.</em></p>
]]></content:encoded>
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