CapitalBicyclingClub

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1 CapitalBicyclingClub news Olympia,WA March 2014 Available on the web at: and at finer local bike shops Bike Club Business, Reminders and Updates Bike and Parts Swap This is a reminder that Wednesday, March 5th will be the date of our annual bike and parts swap. This event is open to the public. Bring your gear to trade or sell. Tables are free for club members (if you don t have a membership you can join on site for $15.00). The event kicks off at 7:30 pm and runs until 9:00 pm. It will take place at the Capital Museum Coach House (211 21st Ave, SW, Olympia, 98501). Ride Leader Meetup Club ride leaders and those with a possible interest in learning to lead rides are invited to an informal gathering at the FishTale Brew Pub on Monday, March 10th at 5:30 pm. We will gather in one of the back sitting areas, or upstairs. This is also an opportunity for those who may wish to join a club ride but haven t done so yet. Club members will be available to discuss the various rides and help you select the best choices. Mark you calendars! For more information, contact Roxanne Lieb at roadride@capitalbicycleclub.org Online Registration now available for our 2014 CBC-sponsored ride Sunday, June 22nd 5 routes - from 37 KM to a full 200 KM We ve just finished updating and configuring the online store to take registrations and payments for the Two-County Double Metric Century. Stop by now for early registration and get a deal on your entry fee. Online registration is available at: Event details are available at: Upcoming 2014 CBC Board and General Meetings Capital Coach House st Avenue SW, Olympia (off of Capitol Way and 22nd Street) First Wednesday of the Month: Next meeting - March 5th 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 Winter/Spring Road Ride Roster 2014 Sunday Morning Skills Ride This ride runs year-round Departs 11:00 a.m. from The Bike Stand at The Alpine Experience (new location!) 408 Olympia Ave NE, Rain or shine. Relaxed fitness/pace lines Distance: miles. Pace: mph. Leader Bill Stevenson Bill and Shawn are planning to ride STP in one day this year. This means they will need to do longer miles on the Sunday ride. 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. Hope to see plenty of you at the start at Alpine Experience (408 Olympia Ave) at 11:00 am every Sunday. 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: 2 capitalbicyclingclub.org updated Saturday CUPPA Rides Couch Potato Prevention Activity (CUPPA) rides run from November through February - but, the CUPPA rides are being extended through March this year. The CUPPA rides leave each Saturday from rotating start points. Please arrive in sufficient time so that you and your bike are ready to leave at 10:30.. Snow and heavy rain cancel. If the weather is too crummy, relax and have a cuppa java with your cycling pals instead! Fenders strongly encouraged for safety and courtesy to your fellow riders. March 1 Leader: Anita Olszyk, anitaolszyk@gmail.com Length: 27.4 miles Route/Cue Sheet/GPS Files Start Point: Starbucks (across parking lot from Fred Meyer) 5312 Littlerock Rd. SW, Tumwater Pace: Moderate, mph average; Occasional regrouping March 8 Leader: Doug Drake ( ), doug.dd@hotmail.com Linwood-Sapp-Delphi Ride Length: 25 miles, 33 with hills Start and End Points: Marathon Park Pace: Moderate, mph average; Occasional regrouping Rain (even slight) cancels ride Good start for the cycling season March 15 Leader: Wayne VanderPol, (360) ), WayneVPOL@comcast.net Length: Approximately 45 miles Start Time: 9:30 a.m. Start Point: Meconi s Inferno Pizza, Sound City Coffee shopping area. Corner of Old Highway 99 and Tumwater Blvd. Pace: Moderate, mph pace; Occasional regrouping March 22 Up for Grabs. Contact Roxanne Lieb if you would like to lead a ride on this date, roadride@ capitalbicycleclub.org March 29 Up for Grabs. Contact Roxanne Lieb if you would like to lead a ride on this date, roadride@ capitalbicycleclub.org Stay up to date by getting connected with the CBC in the following ways! ➀ ➁ Facebook: facebook.com/capitalbicycleclub ➂ Web: Cycling term(s) of the month: MUSETTE: Small lightweight cotton shoulder bag, used for containing food and drink given to riders in a feed zone during a cycle race. The bag is designed so that it can be easily grabbed by a moving rider. The shoulder strap is placed over the head and one shoulder, the contents are then removed and placed into jersey pockets or bottles are placed into bottle cages. The bag is then discarded.

3 Capital Bicycling Club NEWS March 2014 CBC and Couch to STP - Outdoor Rides Only with David Ross from the Strong Center Sun Date: 3/30/2014-7/6/2014 From: 9:00 am - 11:00 am Train with The Strong Center to ride the Seattle to Portland 200 mile bike ride on July If you want to cross this off of your bucket list, or start an annual tradition, we can help you get there safely and effectively. Outdoor Training - Build up your time in the saddle with 15 weekly training rides departing from The Strong Center on Sundays at 9:00 am. As your training progresses, rides will range from miles and start times will shift to 8:00 am for the longer rides. We will work to provide pace groups and support riders of all paces. It s about fun, not a race. Cost: $75. All participants in our Outdoor Training will receive a FREE cycling jersey from The Strong Center, as well as being eligible for our discounted STP rider options: $10 Bike & Rider Shuttle to STP Seattle Start Line $10 Bike & Rider Shuttle from STP Portland Finish Line $50 1-Hour Massage at end of day 1 of STP $50 Overnight at the Centralia midway point, with air mattress, shower, towel, dinner, bike storage, and breakfast on Sunday. Couch to STP - Member Package with David Ross Sun Date: 3/30/2014-7/6/2014 From: 9:00 am - 11:00 am This complete package for members of The Strong Center will help you to both train and ride the Seattle to Portland 200 mile bike ride on July If you want to cross this off of your bucket list, or start an annual tradition, we can help you do it! Outdoor Training - Build up your time in the saddle with 15 weekly training rides departing from The Strong Center on Sundays at 9:00 am. As your training progresses, rides will range from miles and start times will shift to 8:00 am for the longer rides. We will work to provide pace groups and support riders of all paces. It s about fun, not a race. Cost: $75. $10 Bike & Rider Shuttle to STP Seattle Start Line $10 Bike & Rider Shuttle from STP Portland Finish Line $50 1-Hour Massage at end of day 1 of STP $50 Overnight at the Centralia midway point, with air mattress, shower, towel, dinner, bike storage, and breakfast on Sunday. Members of The Strong Center: Get the Outdoor Training, the Start Line and Finish Line Shuttles, 1-Hour Massage at end of Day 1, and Overnight in Centralia with all the trimmings for $149 (Save $46). 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!!! This coming June 14, the Out of the Darkness Overnight Walk will be returning to Seattle. Thousands of walkers will take a mile journey through the city streets from dusk until dawn to benefit the American Foundation for Suicide Prevention. The event organizers are looking for a crew team of 17 cyclists to assist the walkers navigate the street safely. The Overnight helps the foundation in its mission to fund crucial research, offer educational programs, and provide programs and resources that will benefit those affected by mental illness and suicide. For more information please visit or contact me directly atjoe.polizzi@theovernight. org and (310) Upcoming Club Events: March - Bike Swap: Bring your bikes and gear to trade or sell! April - Ride Showcase: This event will be a bicycle version of speed dating. Come and get short summaries from ride organizers about ongoing or upcoming rides. If you have a ride planned for after the first Wednesday in April that you want to publicize or just want to find out about upcoming rides this event will be for you. Meetings take place on the first Wednesday of the month at 7:30 pm at the Capital Museum Coach House (211 21st Ave. SW, Olympia, WA 98501). CBC capitalbicyclingclub.org 3

4 Capital Bicycling Club NEWS March 2014 CBC Membership Form Name: Mailing Address City State Zip Home Phone Work Phone (CBC does not share or sell personal contact information to outside organizations) Membership Type: Interests: New Member Renewal Event Volunteer Ride Leader Individual one-year $15 Mountain Biking Time Trials/Racing Individual two-year $25 (Save $5) Bike Commuting Bike Advocacy Family one-year $25 Bike Safety Education Family two-year $45 (Save $5) Meetings/Social Events $10 Newsletter Printing & Postage Surcharge Bike Touring Other Please send my newsletter via: US Postal Service (Add $10 surcharge to membership dues) (no surcharge) Ride Waiver The undersigned, in consideration of the Capital Bicycling Club accepting my membership, hereby waive and release any and all rights and claims for damages resulting from sickness, accident and/or any injury that may occur during and/or after participation in any and all CBC sponsored bicycle rides, including weekly club and special event rides. This waiver includes any rights and claims on my part against the Capital Bicycling Club, its officers, ride leaders and any sponsors. I also agree to accept all rules, regulations and policies set by Capital Bicycling Club, to defer to the authority of the ride leaders, and to obey all applicable traffic laws while participating in this Capital Bicycling Club ride. Desired Ride Types: Signature(s) Date Beginner Pace, Instructional Social Pace: MPH Average Fitness Pace MPH Average Signature(s) Date Race Team Training Rides 21+ Ave MPH (Family memberships require the signatures of all adults aged 18 or older) Mountain Bike Rides Send this form with your check to: CBC Membership, PO Box 642, Olympia, WA capitalbicyclingclub.org

5 CBC Board Meeting Minutes February 5, 2014 February 5th The official meeting began at about 6:30 pm. Board Members Present: Bill Stevenson, Shawn Stevenson, J.D. Miller, Bill Keim, Stefanie Randolph, Roxanne Lieb, Ken Grubb. Agenda Topics: Ride Captain Report Roxanne reported on the Ride Captain s meeting. The group made several recommendations related to the social rides. Roxanne will modify the ride leader guidelines to include the following information: Adopt the Cascade Bicycle Club definitions and use them for our all club road rides. The Cascade system has seven different categories based on pace (e.g., leisurely: mph, Steady: mph, etc.). These paces refer to speed on level ground rather than an average. That seemed more readily understood by riders with a wide range of experience. Modify the ride leader guidelines regarding sweep and lead roles The leader may choose to ride in the front of the group or at the end. To maintain cohesion in the group, the leader may wish to appoint someone else to help with the front/end so both positions can be covered. A RidewithGPS training should be scheduled for an upcoming general membership meeting. Ride leaders are encouraged to use this system to generate maps and cue sheets. David Brine has offered to do the training and he has already begun building a library of rides in the CBC Group on that site. Consider extending the CUPPA Rides into October and March. Since it s difficult to find ride leaders in March and October it was suggested that we see if the CUPPA leaders would consider extending that series. Roxanne will talk with them about the possibility. Stress the importance in ride information about arriving to rides ahead of the start time. There is a consistent issue with participants arriving to rides at the advertised start time but then needing time to get ready to ride. Roxanne will stress the importance of arriving early in the social ride description. Bike Expo Report Stephanie will work with David to get the hi-res photos for the booth. She has spoken with the folks at Expo about hanging the pictures. Volunteer recruitment is already underway but there are still slots to be filled. Meet-up Site Stephanie worked Roxanne to utilize the Meet-Up Site as a means of recruiting members and securing volunteers. To access the Club s Group on Meet-Up you can go to After signing up you can locate the Capital Bicycling Club group and join to receive updates. Financial Report J.D. provided a financial report as follows: $ Checking $ 2, Savings $ Money Market $ 2, CD $ 1, Paypal $ 7, TOTAL The club corporation has been renewed $10.00 fee The IRS filing has been made. No taxes due. We took in less than $50,000 The Insurance has been Renewed for the board $ Need to transfer $1200 from Savings to Checking ASAP Recruitment Shawn reported on his efforts to recruit a Volunteer Coordinator which thus far hasn t been successful. Not having someone in the role will make it very difficult to do the two Club event rides. Shawn encouraged board members to help him recruit someone. Beginner Ride Bill S. brought up the topic of beginner rides. He feels that we need to have regular beginner rides. Roxanne mentioned that the Strong Club was starting an Ease Into Bicycling ride series. She suggested that we could maybe sponsor that ride. Ken mentioned that he would like to do shorter 5-8 mile rides for kids starting at different schools each Saturday 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? Capital Bicycling Club Olympia, WA morning. Bill S. mentioned that kids can join the Club for free. No decision was made about adding other beginner rides. The Board Meeting adjourned at about 7:30. capitalbicyclingclub.org 5

6 Capital Bicycling Club NEWS March 2014 Oh, Sugar!! What Am I Drinking!? By Dr. Andy Rosser, Downtown Olympia Have you ever taken a look at the ingredients in your sports drink and wondered what in the world you were putting in your body? I have, and I m sure many of you have, as well! The goal of this article is to create a mini field guide to common sugars you may encounter in your quest for the perfectlyfueled bike ride. During endurance exercise such as cycling, sugars are a vital source of energy, however, not all sugars are the same! The intent of this article is to increase your familiarity with some of these sugars and how they end up in your water bottle, not necessarily to pass judgement on whether or not you should drink them at least for now! I hope you enjoy this sweet little article! Cane Sugar: This is the common name for sucrose which comes from the processing of sugar cane. It goes through a multistep process to remove impurities and produce the crystalline product. Cane sugar distinguishes it from sucrose derived from sugar beets. Complex Carbohydrates: This is a catch-all name that probably refers to maltodextrin or a similar compound. Dextrose: This is a common name for glucose. Another is grape sugar. Fructose: This simple sugar is found in tree and vine fruits, honey, and root vegetables, but commercially it comes from sugar cane, sugar beets, and corn. Metabolically, it can enter the same pathways as glucose and be used as storage or fuel. Glucose: A simple sugar that can be absorbed directly into the bloodstream in the small intestine. Metabolically, it can be directed into storage (as glycogen) or used immediately as a fuel for our cells, including brain and muscles. Glucose is typically produced through the commercial processing of starches (corn, rice, wheat, etc.) High Fructose Corn Syrup: This sweetener is produced by converting some of the glucose in corn syrup to fructose through enzymatic treatment (chemistry and heat!) The result is a mixture of glucose and fructose that can be produced in various concentrations. Maltodextrin: This is an almost flavorless polysaccharide (complex carbohydrate) that is produced from starches. In the U.S. the source is mostly corn, while in Europe, wheat starch is more commonly used. It is a chain made up of glucose molecules linked together by chemical bonds. It is easily digested and absorbed. Sucrose: (common table sugar) Sucrose is broken down into glucose and fructose in the small intestine. There, it is rapidly absorbed into the bloodstream. In the U.S. sucrose comes from a mixture of sugar cane and sugar beets, unless specified as cane sugar. Sugar: This a generic reference to sucrose. Here s where you might encounter these sweeteners in your next bottle: Hammer Heed: Maltodextrin Skratch Labs Exercise Hydration Mix: Cane Sugar, Dextrose Coca-Cola: High Fructose Corn Syrup Gatorade Thirst Quencher: Sugar, Dextrose Powerade: Glucose, Fructose Endurox R4: Maltodextrin, Fructose, Sucrose Vitamin Water: Fructose, Sugar EFS: Complex Carbohydrates, Sucrose, Dextrose 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 March 2014 Free Bicycle Maintenance Classes Mondays 7:00 to 8:00 p.m. at The Bike Stand at Alpine Experience MAR. 3 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. MAR. 10 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. MAR. 17 Wheel trueing and tensioning will be discussed and demonstrated. MAR. 24 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. MAR. 31 The correct method of maintaining bicycle hubs will be discussed and demonstrated. Also discussed will be the special tools required for this job and their cost. CBC Mountain Bike Rides 2014 General questions about local mountain biking? Contact Justin Self, CBC Mtn. Bike Captain for more information. 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. Sunday at 9 am Shuttle or other Freeride DH activity. Ride route is randomly decided when you show. Meet at Bike Tech Ride Leader: Justin Self justinselfdesigns@yahoo.com capitalbicyclingclub.org 7

8 Capital Bicycling Club P.O. Box 642 Olympia, WA Is it time to renew your membership? Capital Bicycling Club NEWS March CBC Board President: Bill , or Vice President: Shawn Stevenson Secretary: Bill Keim Treasurer, Membership: J.D. Miller Road Captain: Roxanne Mountain Bike Captain: Justin Self... 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) Connolly, Tacon & Meserve, PS (Avelin Tacon & Carter Hick only)