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1 CapitalBicyclingClub news Olympia,WA May 2014 Available on the web at: and at finer local bike shops Presidents Corner STP Training in the Beautiful Northwest By Bill Stevenson, CBC President Some of you may have heard that my son Shawn and I have committed to riding Seattle to Portland this year on our tandem. We started upping our mileage the first Sunday in February. A natural question might be why? I think the answer is simply that both of us work better if we have a goal to shoot for. This isn t the first rodeo for either one of us. I think that we rode STP together for the first time thirty years ago when Shawn was twelve. I d already ridden it several times prior to that, and in fact was one of 64 riders who rode it the very first year when STP was a 200 mile time trial, with no drafting allowed. And no we aren t really riding with the idea of setting a fast time. The sub 8-hour ride I did comfortably in the middle of 150 or so riders is safe. STP was a different ride then, in fact they don t even keep rider times anymore, which honestly makes me kind of sad. I enjoyed being tested, and what better way than a long, hard, fast ride with published times that allowed your friends and acquaintances to compare their time with yours. But we do want to do the ride in what I would describe as good style. And what does that mean exactly? Well I m sure that it varies from rider to rider, but I think that for Shawn and I it means that we prepare well enough that we aren t forced to struggle, that we ride strong, and finish stronger, pacing ourselves, but riding close enough to our limits that there is no sure thing. I ve already noticed some major improvement. We are riding better and faster. It s still amazing how a big increase in mileage will provide quick and often big improvement. Sure we ve suffered some equipment issues and a rash of tire problems but better now then during a big ride. A couple of things have become clear as well. First off, I still love riding my bike, as hard and fast as I can. And secondly, I really enjoy riding and spending time with my son. That I still have both of these pluses in my life makes me a very lucky man. Finally, I think all of us who live in the Northwest need to take a deep breath and look around. Last weekend, as part of our STP warm up Shawn and I went up to Orting to ride the Daffodil Century. Neither of us had ridden it for a few years, and they have changed the course. I d heard some grumbling about too much traffic and rude drivers, and frankly it isn t perfect. But damn, what a great place to ride a bike. It was the first really nice day of the year, but it wasn t just that. It looked like you could just about reach out and touch Mount Rainier which certainly helps but it wasn t just that either. It s finally spring in Washington and everything is growing. Much of it in that special green of each unique species that you only see in the Northwest in the spring. And finally there really is no place nicer than our region to ride a bicycle anywhere. You heard it here The nicest place to ride a bike anywhere. What cars? Interested in reading more of Bill s articles on cycling? He and his son Shawn blog at cyclesportive.wordpress.com. Upcoming 2014 CBC Board and General Meetings Bill Keim - CBC member and booth volunteer Capital Coach House st Avenue SW, Olympia (off of Capitol Way and 22nd Street) First Wednesday of the Month: Next meeting - May 7th Board Meetings - 6:30 pm; General Mtg. Programs - 7:30 pm Contact Shawn Stevenson for program information or to offer your ideas for programs or roaddisciple@msn.com

2 CBC Spring Road Ride Roster 2014 Sunday Morning Skills Ride This ride runs year-round Departs 11:00 a.m. from The Bike Stand (new location!) 408 Olympia Ave NE, Rain or shine. Relaxed fitness/pace lines Distance: miles. Pace: mph. Leader Bill Stevenson We will be doing longer miles on the Sunday ride, so as a result the format for the ride leaving at 11:00 am on Sundays will be changing to include longer distances. As the season goes on these rides will get longer. Sunday Afternoon Leisure Ride Sunday Afternoon Leisure rides are designed to be low key, non-paceline rides that are no more than 12 to 15 miles in length. We will stay together, regroup as necessary, wait for riders with mechanical problems and maybe stop for coffee or ice cream somewhere on the route. Strong riders might not be interested in this series of rides, but riders who are just starting, riders who are recovering from injury, and folks who want to ride for less than two hours. Kids who bring an adult are welcome to come along. All rides depart at 1:30 p.m. Please arrive minutes early and be ready to go at the departure time. April 27 Littlerock Elementary School Littlerock Rd SW, Littlerock May 4 Tenino Aunt Kate s Chocolates Sussex Ave W, Tenino May 11 Chehalis Western Trail Parking Lot - near intersection of Lemon and Woodard Bay Road May 18 TBA - Need a ride leader May 25 Kettleview Park Eagle Bend Drive SE, Olympia Unless otherwise indicated, the Ride Leader is J.D. Miller jmille2788@aol.com 2 capitalbicyclingclub.org Beginning Riders Training Group Sponsored by Joy Ride Bikes The purpose of the rides is to improve riding skills. The participants may ride any style of bike. The ride will last and hour to an hour and a half. The rides will start the first Monday in May and run thru the end of August. Meet at Joy Ride Bikes on Mondays at 6 pm (except holidays). Participants in need of the most basic skills should meet at 5:30 pm for additional training. Ride leaders are Michelle Kautzman and Jenny Mercer. Joy Ride Bikes: 1225 Ruddell Rd SE, Lacey, WA (360) Tuesday/Thursday night rides Social Ride The ride emphasizes fun and meeting other cyclists while getting a moderate workout and building group riding skills. The ride will often break into multiple groups. At minimum, participants should be able to maintain a pace of mph over level ground. Distance ranges between miles depending on available daylight. Rain cancels this ride. Arrive minutes early to get ready so you don t delay other riders. Pace may vary depending on who shows up to ride on any given day. Ride Days: Tuesdays & Thursdays (April Sept.) Location: Marathon Park - Deschutes Parkway, Olympia Depart time: 6:00 pm Ride Leader/Organizer: David Brine Phone: d.brine@comcast.net Fitness Ride 1 This ride emphasizes fitness and paceline riding skills, with a tempo of 18+ mph. Distance is about 25 miles. Arrive minutes early to get ready so you don t delay other riders. Pace may vary depending on who shows up to ride on any given day. Ride Days: Tuesdays & Thursdays (April Sept.) Location: The Bike Stand parking lot Olympia Ave NE, Olympia Depart time: 6:00 pm Ride Leader/Organizer: Bill Stevenson Phone: Fitness Ride 2 This ride is geared for strong cyclists who are looking to ride fast and build fitness. The pace is mph. Distance ranges between miles. Ride leaders will rotate among 4-5 volunteers. Arrive minutes early to get ready so you don t delay other riders. Pace may vary depending on who shows up to ride on any given day. Tuesdays & Thursdays Ride Days: Tuesdays & Thursdays (April Sept.) Location: Tumwater Falls Park Deschutes Pkwy. SW, Tumwater Depart time: 6:00 pm Ride Leader/Organizer: Bill Sloane Phone: ext. 108 (w) or (h) BillS@msgsarch.com

3 Capital Bicycling Club NEWS May 2014 Ride Descriptions When members are reviewing organized rides to determine their suitability, it helps to use a common language. For this reason, the club will be using a defined set of terms that will cover pace, terrain, regrouping, and rain considerations. These terms were developed by Cascade Bicycle Club and have worked nicely for their large biking population. The descriptions are as follows: Pace This refers to the range of speeds on level group without breaks. Downhills may be faster, uphills slower. Easy: under 10 mph Leisurely: mph Steady: mph Moderate: mph Brisk: mph Strenuous: mph Super Strenuous: 22+ mph Note: For rides where the terrain is described as Hilly, consider choosing a pace one step down from your usual comfort level. TERRAIN These descriptions should be considered in the context of the pace and length of the ride. Mostly flat: trains and/or mostly flat roads with a possible gentle upgrade. Rolling: climbs are short and easy, not too numerous. Some hills: a few short, steep hills, some moderate upgrades and/or longer gentle climbs. Hilly: many true hills but none outrageous Extremely hilly: steep and long climbs with grades approximately 9% and/or mountain passes. Unlimited: out of category only for those very sure of their ability to climb any grade, any length of the advertised ride. Off road: significant unpaved sections. MAP Whether or not a map or cue sheet is provided. REGROUP Indicates how often the leader stops to regroup. Generally faster-paced and longer-mileage rides regroup less frequently. None and occasional regroup categories generally expect experienced rides who can fix their own minor mechanical problems and follow a map or cue sheet if they get separated from the group. Stay-together / Frequent / Occasional / None RAIN Indicates whether or not certain weather conditions cancel the ride. Showers cancel Steady rain cancels Ice/snow cancels No rain cancellation.we ride! REPAIRS All rides are expected to carry the necessary equipment to fix a flat (tube, patch kit, pump). Ride leaders are not responsible for mechanical problems. New and renewing Club members Wilma Putt, Hieu Nguyen, Sara Meyer, Colin Fieman, Steve DuBois, Mike Polodna, Sherwood Smith, Sally Frensen, Todd Corbin, Ken Sauke, Matthew Sponseller, Kris Franse, Richard Browning, Sandra Hohn, James Daniles, Peter Markos, Duncan Green, Avelin Tacon, Teri Clay-Poole, Jennifer Morgenstern, Nathan and Yoshi Williams, Emilie Garlich Come join us and have your name listed here and enjoy the benefits of club membership! IMPORTANT INFO! Approved Helmets are REQUIRED on ALL Club Rides Listed start times means the time at which the action will begin, not the time at which you pull into the parking lot. Come minutes early to get ready so you don t delay other riders. Pace may vary depending on who shows up to ride on any given day. Due to the club s insurance policy, participants may ride once as a guest of the club. Return riders must be members in good standing of the CBC. Please ask ride leader for membership information or check the CBC website: CBC capitalbicyclingclub.org 3

4 Capital Bicycling Club NEWS May 2014 Saturday Social Rides Schedule Calendar dates still open: May 3, 17, 24; June 7, 21, 28; July 5, 26; August 2, 23, 30; September 6, 13, 20, 27 To volunteer to lead a ride please roadride@capitalbicycleclub.org May 10 Lions Park McCorkle Loop 35 miles / 993 ft. elevation gain This is a fairly easy ride over a combination of country roads and bike trails. It will be a moderate pace, mph average. There a few hills, the most significant being McCorkle Rd. from the east side. There will be occasional regroup stops and a water/food stop at 23 miles. Steady rain cancels. The start point is in Olympia on the west side of Lions Park which is at 9th Ave. and Wilson St. a few blocks west of Boulevard Rd. Ride leader: Bill Keim, keimstal@comcast.net. Route map and cue sheet available at May 31 Route to be determined. Ride leader: Anita Olszyk, anitaolszyk@gmail.com. June 14 All Around Oly South 38 miles / 1082 ft. elevation gain This is a fairly easy ride over a combination of country roads and bike trails. It will be a moderate pace, mph average. There a few hills, the most significant being McCorkle Rd. from the east side. There will be occasional regroup stops and a water/food stop at 25 miles. Steady rain cancels. The start is at the City parking lot in Olympia near the artesian well at 5th Ave SE and Jefferson St. Ride leader: Bill Keim, keimstal@comcast.net. Route map and cue sheet available at June 22 (Sunday) Two-County Double Metric Century 4 capitalbicyclingclub.org July 12 Bike-n-Brats 25, 45 mile routes / Steady pace at 12 to 14 mph Lots of short hills - includes Johnson Point, Fish Trap Loop and Boston Harbor. Begin at Olszyk residence: th Ave. NE. Cold beverages, brats and snacks afterwards. 44th Ave. is a left-hand turn off Marvin Road going north toward Tolmie State Park. The house is the red one that is last on the right before the Forest Park Equestrian Center. Light Rain OK. Anita Olszyk or anitaolszyk@ gmail.com July 19 Route to be determined Ride leader: David Grenier, , trek_rider@live.com August 9 Boistfort Valley ride - 70 miles Ride leader: Anita Olszyk, anitaolszyk@ gmail.com August 16 Bordeaux Tour of Capitol Forest - 63 miles, Steady (12-14 mph) to Moderate pace (14-16 mph). Ride starts at the Westside Safeway Harrison Ave N.W. Olympia. Varied terrain, with some challenging hills. We ride down to Mud Bay and take Hwy 101 and Hwy 8 almost to McCleary, proceeding to Bordeaux Hill via Hwy 12 and Capitol Forest D Line. Returns via the scenic Delphi Valley. Food and water available at Porter and Littlerock. Rain cancels. Ride leader: Darhl Avery, , darhlavery@hotmail.com Do you have a favorite ride you d like to share with club members? We d love to have you volunteer as a CBC ride leader. It s easy to volunteer, please roadride@capitalbicycleclub.org Please check the club website for the most up-to-date ride schedules Come join us for our annual Two-County Double Metric Century club-sponsored ride! Sunday, June 22nd 5 routes - from 37 KM to a full 200 KM Planned by cyclists for cyclists! The Two-County Double Metric Century offers cyclists the opportunity to explore beautiful Lewis & Thurston counties and to conquer challenging distances of up to 200 km. Riders can select from any one of 5 well-marked and fully supported routes. The shortest is an easy, family-friendly 23-mile (37 km) loop. Longer loop routes of 32, 76, and miles can also be chosen. The longest route is a 125 mile (200 km) loop that will challenge experienced cyclists. All routes are scenic. Car traffic is usually light. You won t believe the food at the rest stops! This is a great training ride for the Seattle to Portland (STP) and RAPSODY. New Start/finish: Tumwater City Hall, 555 Israel Road SW, Tumwater WA. Registration is open from 7:00 am to 1:00 pm, but 125-mile riders must register by 8:30 am. Hope to see you there! Online Registration Now Available Online registration is available at: Event details are available at:

5 CBC Board Meeting Minutes April 2, 2014 April 2nd The official meeting began at about 6:30 pm. Board Members Present: Bill Stevenson, Shawn Stevenson, J.D. Miller, Bill Keim, Darhl Avery, Stefanie Randolph, Ken Grubb, David Brine Agenda Topics: Website Update The new website seems to be working well and David has received positive comments about it. The old site can t be taken down yet and until people clean that address out of their computer cache some are being directed there. David is working to have the old site redirect to the new site. J.D. isn t receiving notification from the website when people register for the rides. David confirmed that he is receiving info for online ride registrations but he does receive the information on new memberships. David mentioned that since the new website was launched we ve had five people pay for memberships through the new link on that site. Financial Report We have just over $5,000 in our various Club accounts. There are already 22 riders that have signed up online for the Two County ride with over $400 in payments for those early registrations. Saturday Social Ride There are a lot of gaps in the Saturday Social Ride calendar. In April and May there are currently six empty Saturdays, and only three of them have rides assigned. More ride leaders are needed. Contact Roxanne Lieb at roxanne.lieb@gmail.com if you re willing to lead a ride. Proposed Marketing Plan Stephanie went through the Capital Bicycle Club Analysis report that she provided to board members earlier in the week. Her recommendation is that we focus on one event ride rather than two, beginning in She felt that with better marketing we could get the same number of riders and revenue with one ride while requiring fewer Club volunteers. One of the marketing efforts Stephanie proposed was a new Club jersey. There is a vendor that will allow a club to design the jersey and do signups. When we get to 200 jerseys the order would be made. She felt that having riders wear the jersey would be a good way to market the Club in the community. Shawn mentioned that Oregon Cycleware offers their price break for group buys at 15 jerseys. Stephanie also suggested doing a raffle as a marketing strategy. She suggested investing up to $1,000 for a new bicycle that would be raffled. We could use the interest generated by the raffle as a way to promote our ride at various community events. There wasn t enough time to fully consider these ideas but the board expressed interest in discussing them further. Stephanie will provide more information at the next meeting. The Board Meeting adjourned at about 7:30. Cycling term(s) of the month: CLYDESDALE: A large rider LACTIC ACID: Describes the byproduct in the muscles that causes the pain after heavy physical exertion. CBC and Capital Bicycling Club Olympia, WA CBC members, help the club by making your amazon.com purchases through the Capital Bicycling Club website. Click through the Amazon banner on the CBC homepage, and the club will get a portion of the purchase price, at no extra cost to you!!! 6th Annual Tacoma Bike Swap Saturday, May 3rd Location: University of Puget Sound Memorial Fieldhouse, N 11th Ave and Union, Tacoma, WA Time: 10:00 am 2:00 pm Description: The Tacoma Bike Swap is back in its 6th year! Whether you are looking to buy, sell, or simply looking to find other riders, join us for this exciting community event! While you re there, check out these highlights: Free Bike Corral for anyone with just one or two bikes to sell -- with a new section this year just for kids bikes, scoots, and trailers! Low-cost adult and children s helmets and free helmet fittings with Downtown On the Go! Bike experts from local bike shops to offer advice at the Bike Corral and do minor bike repairs Map Masters handing out the 2013 Pierce County Bike map and offering advice Children s Bike Rodeo, hosted by Kidical Mass Tacoma For more information or to register as a vendor, visit or estrong@cityoftacoma.org. Hosted by: University of Puget Sound capitalbicyclingclub.org 5

6 Capital Bicycling Club NEWS May 2014 Power to the People! A Product Review of the PowerCal from CycleOps By Dr. Andy Rosser, Downtown Olympia About a year ago, I dipped my toes into the water and started shopping for a power meter. I wanted to use it to measure my progress with training for the coming year. What I found was a hurdle that I still couldn t over come, no matter how interested I was in the data: PRICE! Almost everything I could find was in the same order of magnitude that I would use if I were searching for a new bike. Frankly, I d go for the bike almost every time, so I m just putting that out there as my bias. Before I gave up, however, there was one product that did catch my eye. It was the PowerCal, made by Cycle- Ops. (It s currently made by PowerTap.) It was compact and affordable with a price tag of just $99. Since it had been on the market for a few years, there were already some good reviews I could study. As it turns out, for what I was trying to measure, it seemed like it would be a good fit. I was skeptical of buying something so inexpensive because it was so much different from other power meters. A year later, and I ve used it on almost every ride I ve been on, without a complaint. The rest of this article is some of my personal experience with the device, and some of its pros and cons. To begin with, the PowerCal operates by reading heart rate data and then calculating an estimation of wattage (power.) Done, of course, though a proprietary mathematical algorithm. This calculated wattage is then transmitted to a receiver, just as a hubbased power meter does. In my case, I have a Garmin that is the receiver, but almost any ANT+ compatible device will work. Set up is very simple, and no calibration of the device is required. You simply put on the strap and pair it with your computer. My intended use of the tool was for analyzing power/wattage over longer distances of an hour or more, and maybe to use for fitness testing, instead of just relying on heart rate and distance. This is where one of the main limitations come into play. Short duration/bursts would be hard to capture on this device because changes in heart rate lag behind the actual output of power. Hub and crank-based devices can give instantaneous readout of this power. Fortunately for me, this was not a very high priority for me when I was considering my needs. I ve read one review that compared several different devices at the same time (DC Rainmaker, Nov 2012.) His personal experiments showed that the PowerCal was comparable for almost all intervals greater than seconds. Any intervals shorter than this duration were less reliable. One complaint/observation of the PowerCal is that it has a fairly large sweep in the data that it presents, even though the average comes out comparable to other power meters. On my Garmin, I have set a field to display a 10 second average of the power output, which turns it into a fairly stable number. Honestly, though, I currently don t use the number during training. I rely more on my real-time heart rate. I just read the power data later, sitting in front of my computer. One of the bright shiny benefits of the PowerCal has been its portability. Since it s based on a simple heart rate strap, there s no hub or wheel to switch around. I ve been able to easily get consistent and meaningful readings from trips I ve taken on my road, mountain, and cyclocross bikes. I ve even run with it on a few times, but my most favorite files are ones that I created during cyclocross racing last fall. One last note I d add is that the data you record is somewhat unique to you. It s your heart s response to exercise. While not necessarily a limitation, it is a fact that you will want to keep in mind if you choose to use this tool. Your PowerCal data isn t intended to be compared to a true power meter, either. They are too different to make simple comparisons like that. Further, it would be of little use to compare your data to another person s. Of course, it would probably make for a great conversation as you are relaxing with your riding buddies after a day in the saddle. Maybe you can even try to figure out what might be involved with that proprietary mathematical algorithm! For the price, the PowerCal has been a very useful tool for me, and well worth the $99. As a general rider, seeking to find another way to measure my efforts and (hopefully) progress throughout the year, it s become an invaluable tool. If you are looking for a way to enter the realm of cycling with power and can t see clear to investing in hardware-based devices, this may be for you. Gathering useful training data is almost as simple as just putting on a heart rate strap! See you on the road. Read more about Dr. Rosser s adventures as an amateur cyclist He is the team chiropractor for the CBC/Olympia Orthopaedic Associates Racing Team, and assists other athletes in the community. For more information, he can be contacted at andy@rosserchiro.com. 6 capitalbicyclingclub.org

7 Capital Bicycling Club NEWS May 2014 Free Bicycle Maintenance Classes Mondays 7:00 to 8:00 p.m. at The Bike Stand APRIL 28 FIELD TRIP! Visit Bill s frame shop to learn the secrets of frame and fork alignment. MAY 5 We explore the wonders of proper bike fit. Our Serotta sizing bike is a key player in this class, but the theory is the real message. MAY 12 During this class we will also demonstrate how to quickly and easily Wash and clean a bicycle with an emphasis on making the drive train last longer and the wash time shorter. MAY 19 During this class we will also demonstrate how to quickly and easily Wash and clean a bicycle with an emphasis on making the drive train last longer and the wash time shorter. MAY 26 Wheel trueing and tensioning will be discussed and demonstrated. JUNE 2 Understanding bicycle gear ratios in order to be able to use a bicycle in an efficient manner will be discussed. We will also explain how to modify bicycle gearing to match a rider s individual fitness level. CBC Mountain Bike Rides 2014 Area Rides: Recreational (Not all the rides listed are CBC Club rides-call the ride leader before you go!!) Saturday at 9 am Ride route picked day of ride. Pace varies. Usually 15 plus riders. Ride is usually 1 to 3 hours including the stand around and chat time. Meet at the Y (Intersection of Sherman Valley Rd and Middle Waddell Rd) (1st Sat of every month is trail work day 9AM to 3PM) Ride Leader: David davidsride@yahoo.com Wednesday Night at 6 pm Ride route picked day of ride. Pace varies. Ride is usually 1 to 2 hours including the stand around and chat time. Meet at the Y (Intersection of Sherman Valley Rd and Middle Waddell Rd) Ride Leader: David davidsride@yahoo.com Sunday at 9 am Some folks show on Sunday regularly now instead of Saturday Meet at the Y (Intersection of Sherman Valley Rd and Middle Waddell Rd) Ride Leader: Whoever shows and wants to lead. The Capital Bicycling Club wants you! Come and ride with us. We offer a wide range of road and mountain bike rides. Why not join today? capitalbicyclingclub.org 7

8 Capital Bicycling Club P.O. Box 642 Olympia, WA Is it time to renew your membership? Capital Bicycling Club NEWS May CBC Board President: Bill , or Vice President: Shawn Stevenson Secretary: Bill Keim Treasurer, Membership: J.D. Miller Road Captain: Roxanne Mountain Bike Captain:... Youth Coordinator: Ken Grubb... Government Affairs: Brian Faller Webmaster: David Brine Promotions: Stefanie Newsletter/Pubs.: Darhl Avery Education Volunteer Coordinator Team:...Team Leader vacancies Newsletter Submission Guidelines Submission Deadline is the 2nd Wednesday of each month. Submissions may be edited for length or delayed to a later edition. All photos should be submitted in.jpg format as an attachment. Commercial Ad Rates & Guidelines Contact the editor for complete guidelines and rates. CBC reserves the right to accept or deny commercial advertising based on content and applicability to the club s mission and membership. Acceptance of advertising does not imply an endorsement of any product. Send submissions and questions to: publications@capitalbicyclingclub.org Club Membership Benefits Tandem The Bike Stand ($10/day) Bike box The Bike Stand ($25 per use) Winter spin classes CBC Newsletter 12 times per year Free non-commercial classified ads in the newsletter Umpteen group rides with great folks to fit all riding styles Seasonal events (picnics, parties) Discount on Two-County Double Metric Century and RSS rides Plus 10% Member Discounts at these local businesses: The Bike Stand (parts & accessories) Joy Ride Bikes (parts & accessories) Bike Tech (parts & accessories) Deschutes River Cyclery (parts & accessories) Connolly, Tacon & Meserve, PS (Avelin Tacon & Carter Hick only)