CapitalBicyclingClub

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1 CapitalBicyclingClub news Olympia,WA January 2014 Available on the web at: and at finer local bike shops Mark Your Calendars: Join us for two great rides coming this year sponsored by the Capital Bicycling Club! Upcoming 2014 CBC Board and General Meetings 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 wellmarked and fully supported routes. The shortest is an easy, family-friendly 23-mile (37 km) loop. Longer loop routes of 32, 76, and 105 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. Start/finish: Peter G. Schmidt Elementary School, 225 Dennis St, Tumwater, WA. Registration is open from 7:00am to 1:00pm, but 125-mile riders must register by 8:30am. Hope to see you there! Sunday, September 7th OLYMPIA, WA 10, 20, 40, 60 and 100 mile routes Come join us on the club s newest ride and see what the buzz is about! RIDE the SOUTH SOUND Ride the South Sound (RSS) highlights the very best of the South Sound s gorgeous views, phenomenal roads and amazing eats. Fully supported, the ride starts and finishes at Harbor House at Olympia s Percival Landing Waterfront Park. Routes for riders of all ages and abilities including a family-friendly 10-mile route to a challenging 100-mile route (and several options in between!) Enjoy stellar views of Puget Sound s waterways, farmlands, & forests, well-spaced food stops and handcrafted artisan treats from local bakeries, plus a finale dinner featuring delicious regional offerings. Registration includes wrist band, map and cue sheet, SAG support, rest stops on every loop, finish line welcome until 5:00p.m. and facilities. $1 per rider supports the Bicycle Alliance of Washington (BAW). Capital Coach House st Avenue SW, Olympia (off of Capitol Way and 22nd Street) First Wednesday of the Month: Next meeting - January 8th 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 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 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: New and renewing Club members Lynn Schaefer, Kevin Grover, Allen Fricke, Kevin Haughton, Louise Taylor, Scott Sevall, Alex Young, Samuel Coor, Andy Newman, David Smith Saturday CUPPA Rides Couch Potato Prevention Activity (CUPPA) rides run from November through February. The schedule below is effective Nov. 2, The CUPPA rides leave each Saturday from rotating start points. Rides depart at 10:30 a.m. (please arrive ahead of the departure time to avoid delaying the group). 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. Please Note: Rides #3 and #4 have been swapped for this season. 1st Saturday of the Month Leader: Laura Phenix , lauraphenix1@comcast.net Length: 31.5 miles Route/Cue Sheet/GPS Files Start Point: Dancing Goats Coffee Shop (meet in the back parking lot) 111 Market Street NE, Olympia (across the street from Oly Farmer s Market) 2nd Saturday of the Month 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 3rd Saturday of the Month Leader: Doug Drake Length: 30.3 miles Route/Cue Sheet/GPS Files Start Point: Starbucks (near the Lowes on Yelm Highway) 4600 Avery Lane, Lacey (College Street & 55th Lane) 4th Saturday of the Month Leader: Wayne Vander Pol , WayneVPol@comcast.net Length: 31.7 miles Route/Cue Sheet/GPS Files Start Point: Dave s Market/Scotty B s parking lot 639 Lincoln Avenue East, Tenino (corner of Hiway 99 & 507) 5th Saturday of the Month (November only) Leader: Doug Drake Length: 30.3 miles Route/Cue Sheet/GPS Files Start Point: Starbucks (near the Lowes on Yelm Highway) 4600 Avery Lane, Lacey (College Street & 55th Lane) Come join us and have your name listed here and enjoy the benefits of club membership! 2 capitalbicyclingclub.org

3 Capital Bicycling Club NEWS January 2014 CBC and CBC Mountain Bike Rides 2013 General questions about local mountain biking? Contact Justin Self, CBC Mtn. Bike Captain for more information. 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!!! Cycling term(s) of the month: BOTTOM BRACKET: The bearing assembly which allows the crank to rotate relative to the frame. May or may not include the spindle which connects the two arms, depending on the standard to which it was designed. FLAMME ROUGE: A red flag displayed with one kilometre remaining from the finish line of a race. Usually suspended over the road. 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 Stay up to date by getting connected with the CBC in the following ways! ➀ ➁ Facebook: facebook.com/capitalbicycleclub ➂ Web: Capital BicyclingClub news capitalbicyclingclub.org 3

4 Capital Bicycling Club NEWS January 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 Upcoming Club Events: Capital Bicycling Club Olympia, WA Here are the events you can expect at upcoming general meetings: January - No General Meeting February - Classic Bike Show: We bring in some of the Pacific Northwest s best bicycle collectors to show off choice bikes from their collection. If you have an amazing bike built before 1984 that you would like to show off let me know. 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). Hope to see you all there. 4 capitalbicyclingclub.org

5 CBC Board Meeting Minutes December 4, 2013 December 4th The official meeting began at about 6:35 pm. Board Members Present: Bill Stevenson, Shawn Stevenson, Brian Faller, Stefanie Randolph, David Brine, Darhl Avery, JD Miller. Agenda Topics: Bikes in Schools Grant Program There was a brief discussion regarding the Bikes in Schools Grant Program. Dave explained that he had sent an to the Board in November about the program as a heads-up in case the Club wanted to assist a school district in applying for the state grant program. The deadline for applications is Dec. 9, Event Ride Promotion/Bike Expo Stefanie Randolph said she would be in touch soon with Carol Bernhardt, Darhl Avery and the Event Ride Captains to discuss promotions, especially for the Bike Expo coming up in early Per discussions last month, Stefanie will reserve the Club s exhibit space at the Expo, in an upstairs location. Darhl noted that printed promotional materials will need to be finished in the near future to be ready for the Expo. David indicated the initial information about the event rides will be posted online by the end of the year. He said it would be helpful to have the ride prices and structure agreed on as soon as possible. Stefanie said she would research pricing for similar rides around the region and report back. It was agreed that an agenda item for the next meeting will be finalizing the ride fees, including amounts, categories and early registration discounts, at the January Board meeting. Bill said the Ride Captains will be invited to participate in the discussion. January Board Meeting Darhl noted that the January board meeting will fall on New Year s Day. It was suggested that the meeting be moved to the following Wednesday (Jan. 8). Shawn will check with the Museum on availability of the meeting room. Capital Bicycling Club Olympia, WA Advocacy Report Brian Faller said he met with representatives of the City of Tumwater Parks Department, and they have agreed to study the feasibility of creating a bike trail connection from the Tumwater Valley complex to the side streets east of Capital Boulevard in Tumwater. Other items include a note that the state has approved money to build a bike/pedestrian bridge over the Deschutes River at Pioneer Park, and that there will be a Bridging the Gap groundbreaking ceremony Dec. 7 in Lacey to celebrate the beginning of construction of an overpass to connect the last gap in the Chehalis Western Trail. The Board Meeting adjourned at 7:25. Public meetings scheduled for the input to the Monarch Sculpture Park trailhead Join us in an interactive design process to create a unique rest stop that meets the needs of trail users while embracing the interplay of art and nature that is Monarch Sculpture Park. What would you like to see at this trailhead that would enhance your trail experience? January 9, Olympia Center Room Columbia St. NW, Olympia, WA January 11, Monarch Sculpture Center 8431 Waldrick Road SE, between Old Highway 99 and Military Rd, South of Olympia, WA We will have several experts at our public meetings to chat with, but if you can t make our meetings, please check out the PDF of our sign and us at info@woodlandtrail.org with your comments and suggestions. We are especially interested in the yes and no questions. Don t forget to give us your name! Thanks for your help as we enhance the trail system in our beautiful county! 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 5

6 Estimating Your Own VO 2 Max and Your Fitness Age - Part 2 By Dr. Andy Rosser, Downtown Olympia Since last month s edition, the VO2 Max/Fitness Age Calculator that I directed you to as the basis for my article has undergone some changes. This is partly due to the fact that over 1.5 million people have used it in the span of a month! The original interface that I described to you has changed somewhat, but the data you ll input is the same when you go to The key difference now is that you ll be given the choice to provide additional health data if you choose. Now, then, let s go onward! The question I left lingering in my last edition was how we might CHANGE that VO2 Max and maybe get a little younger in the process! As a reminder, VO2 Max is the measurement of the greatest amount of oxygen a person can transport to working muscles, no matter how hard the muscles are working. Clinically, this measurement is one of the best predictors of cardiovascular health, however, it s generally quite expensive to obtain because of equipment/expertise requirements, and cost. Usually they are done in a lab. This VO2 Max Calculator takes a few simple measurements and compares them to the test results of people actually did the lab testing. This provides you with a comparison of your VO2max to 5000 of your Norwegian peers! Gosj! Of the measurements input into the calculator, frequency and intensity of exercise is where most of us will have the greatest opportunity to impact our fitness levels. Indeed, when I used the calculator to input different levels of intensity of workout, I found that I could change my fitness age from 21 years old to 46 years or more just by lowering the intensity of my exercise! The Cardiac Exercise Research Group (CERG,) who developed the calculator, recommends starting with 3-4 weekly sessions of exercise that contain high-intensity intervals. For their workout plans, they include 4 minute high intensity efforts (85-95% of your maximum heart rate.) This is a very hard, all-out, interval, and harder than most of us would maintain during our usual workouts. Between the 4 minute hard effort is a 3 minute OFF interval where the goal is to recover and let the heart rate drop back down. The overall workouts would progress from doing 1-2 of those in the beginning to 4-5 of the efforts as your body adapts to them. Their main suggested modes of exercise are running & walking, but that the format would work just as well for cycling, skiing, or swimming. In the realm of specificity to cycling, I have used Chris Carmichael s interval workouts for a long time in my training. They follow a format that is similar to the above program, though his high-end intervals, aims to have a 3 minute all-out effort followed by 2 minutes of light riding for recovery. A full workout would have 6-8 of these intervals sandwiched between a warm-up and cooldown for a short (but sweet) workout. In my experience, these fit well into a workout on the trainer because you are able to fit it all into just over an hour or so on the bike. On the road, it s often hard to find a spot to go all-out without worrying about traffic, stop signs, and sneaky hills that often show up during a rest interval! Whatever style of interval you choose, using a heart rate monitor or power meter to measure the intensity of your efforts is a hallmark of these programs. After about 8 weeks of your program, you should be able to retest and find some changes to your estimated VO2 Max and Fitness Age. Even a small change represents a big accomplishment! For more specifics on the recommendations of the Cardiac Exercise Research Group, you can look at the following webpage: **Please consult with your doctor if you have any questions about starting an exercise program like the ones described above. What better time to start than January? How old do you want to be by the end of 2014? See you on the road Read more about Dr. Rosser s adventures as an amateur cyclist com. 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 January 2014 Free Bicycle Maintenance Classes Mondays 7:00 to 8:00 p.m. at The Bike Stand at Alpine Experience DEC. 30 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. JAN. 6 Wheel trueing and tensioning will be discussed and demonstrated. JAN. 13 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. JAN. 20 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. JAN. 27 Bicycle gear systems, their care feeding, and adjustment will be discussed and demonstrated. FEB. 3 The how and why of drive train overhaul, and the special tools required to perform this job will be discussed and demonstrated. Fall and Winter Wet Riding Tips In General: Ride smoothly and brake well in advance of where you need to stop your brake pads will take extra time to grip wet rims. Salmon colored brake pads tend to grip better in wet conditions than black or green pads. Be extra alert for road debris and blow down from windy days. It s hard to see glass on wet pavement; carry at least one extra tube. Chip Seal is drier to ride on than asphalt, as the water seeps down between the chips and so doesn t spray as much. Metal surfaces (tracks, grates, manholes), painted surfaces (fog lines, crosswalks, etc), raised cautionary dots, and strips of sealing tar are significantly more slick than the road surface, especially when you are executing a turn over top of them. Be bright! It s hard to see cyclists in dark, foggy and rainy weather. Use lights, reflective tape and the safety of groups to be more visible to motorists. To prevent excess wear on moving parts, rinse the grit off your bike and especially the drivetrain after a ride. Dry the chain, clean off excess lube and add a touch more if needed to prevent rust. To preserve brake pads and rims, hold a cloth to both sides of your tire rims and spin them to remove road grit and oils. Periodically take a safety pin and pick the glass chips and road grit out of your tires to prevent the surface debris from working its way through the tire and puncturing your tube. It s no fun to change a flat in the rain. On Group Rides: Allow extra braking space between riders. Fenders and mud flaps are a MUST. capitalbicyclingclub.org 7

8 Capital Bicycling Club P.O. Box 642 Olympia, WA Is it time to renew your membership? Capital Bicycling Club NEWS January 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)