August 2011 - Spokes Magazine

spokesmagazine.com

August 2011 - Spokes Magazine

Serving Cyclists in the Mid-Atlantic States august 2011

FREE

TRIATHLON

PRODIGY


Patuxent Velo presents

St. Mary’s

CENTURY

Join us...

for the 2011 St. Mary’s Century

(formerly the Amish 100) featuring three

routes through the beautiful and historic

St. Mary’s peninsula.

September 17, 2011

The ride begins and ends at the College

of Southern Maryland Campus in Historic

Leonardtown on Breton Bay.

Courses open at 7 a.m.

• Route options available for riders of

various abilities

• Traditional full century (100 miles),

62-mile or 35-mile course

• Varied topography from flat to rolling

• Scenic, well-stocked rest stops

• Post-ride fun - picnic, showers!

P A T U X E N T V E L O

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Register online at http://bit.ly/stmaryscenturyreg.

(Day of event registration from 7 a.m. until 9 a.m.)

$45 registration fee per rider includes:

• Under Armour®-style Technical t-shirt

• Fabulous refreshments along the courses

• Post-ride picnic

DISCOVER ST. MARY’S COUNTY, MARYLAND...

Where the Potomac meets the Chesapeake, and Maryland begins!

Scenic bike routes, historic sites and great places to shop, dine and

stay, are just a short drive south of Washington D.C., Baltimore and

Annapolis. For information visit

www.visitstmarysmd.com.


On

theCover

Hunter Lucci, 17, of Kensington, Md., got hooked on triathloning

when he was six. He is believed to be the youngest person ever

to complete a full-Ironman distance triathlon at 13.

page 6

I was on a non-spokes related business trip to

San Diego this month. The nice European style hotel

(i.e. small, clean, efficient and inexpensive, without

a swimming pool) offered its guests free use of fully

geared urban bikes.

Wow, I had no idea how nice an amenity that would

turn out to be.

Having a bit of jet lag, but not willing to call it a night at

6 p.m. West Coast time, I took a cruiser out for a spin.

The short spin turned into a tour of the San Diego

waterfront, a ferry ride across San Diego Bay to

Coronado island, where I hit a bucket of golf balls at

a driving range, enjoyed a picnic in a waterfront park,

and caught the ferry ride back home by 10.

Three days later, after half a day’s work, I took out

another of their loaner bikes. This time I pedaled

west towards the Pacific. I visited the scenic Point

Loma State Park, the national cemeteries at Fort

Rosecrans, and toured dozens of magnificent ocean

view neighborhoods. I even did some house touring,

one of my favorite goofy passions, since it was a

Sunday afternoon and many homes that were for sale

had open houses. Wow, was this fun!

The opportunity to use bikes free of charge at my

hotel opened up my world and now seems like such a

great idea. The last time I had this type of opportunity

was on another business trip to Amsterdam, where my

B&B offered free use of their bikes.

What struck me most was that other folks staying at

my hotel also raved about this amenity. Some told me

they never rode bikes at home, but this new alternative

way of getting around San Diego really opened

their eyes. “Hey, why would we use a car or need a

rental car, if we could use bikes to get around town,”

one couple told me.

Exactly. What a simple lesson in efficiency. If everyone

had a chance like this to see how easy and much fun

it was to ditch the car and use a bike in the inner cities,

what a difference it could make in America.

Any of you readers work in area hotels? Do you hear

me? For a couple grand, hotel owners and operators

could equip their hotels with an entire fleet of decent

cruisers. Trust me, your local bike shop would be

more than willing to offer full mechanical support.

An idea whose time has come?! I think so. Next time I

book a hotel, I will be asking if they offer this amenity.

Happy trails.

Neil Sandler

Editor & Publisher

august 2011

Touring • Racing • Off-Road

Recreation • Triathlon • Commuting

SPOKES is published monthly eight times a year — monthly

March through September, plus one winter issue. It is available

free of charge at most area bicycle stores, fitness centers and

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the District of Columbia, and parts of Pennsylvania, Delaware and

West Virginia.

Circulation: 25,000. Copyright©2011 SPOKES.

All rights reserved. No reprinting without the publisher’s written permission.

Opinions expressed and facts presented are attributed to the respective

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EDITOR & PUBLISHER

Neil W. Sandler

neil@spokesmagazine.com

CALENDAR EDITOR

Sonja P. Sandler

sonja@spokesmagazine.com

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“10 Mistakes That Can Derail Your

Bike Injury Case”

By “Triathlon Trial Lawyer”

Doug Landau

Free e-book

to Spokes Readers!

to request your

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August 2011

3


Cycle on gently curving roadways

through picturesque small towns and majestic

Chesapeake landscapes in

Caroline

Come cycle

this weekend with

Caroline!

Our FREE

Cycling Guide has:

• 11 Bike Routes

• Attractions

• Lodging

Call 410-479-0655 or

visit tourcaroline.com

Reach Over 30,000

Bicycling Enthusiasts

Call 301-418-1039

or email

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2011

16 th Annual Bay Country Century

Saturday, September 3, 2011

Northern Middle School

Owings, MD

Presented by:

The 2011 Bay Country Century offers a scenic ride through the western shore of the Chesapeake

Bay. The rural roads of south Anne Arundel County provide some of the best riding in the

region. Rolling hills, beautiful farmlands, and breathtaking views of the Bay will reward riders of

all abilities. There are rest-stops to enjoy the scenery and to refuel, clearly marked routes with

easy to read cue sheets and bike mechanics to assist you. A portion of the proceeds benefit the

Chesapeake Bay Foundation and the St. Leonard Fire Department.

QUARTER (25), HALF (50), METRIC (65) AND FULL (100) CENTURY RIDES

More Info at abrtcycling.com and on-line registration at bikereg.com


The 21st annual Shenandoah Fall Foliage Bike Festival

October 21 - 23, 2011

340 spokes_ChoPat 5/25/10 12:01 PM Page 1

Dual Action Knee Strap

Patented strap helps provide relief from knee pain caused by

degeneration and overuse. Easy to use, allows full mobility,

available in sizes. www.cho-pat.com • 1-800-221-1601

For all skill levels from easy family rides to a challenging century

Spectacular cycling in the beautiful Shenandoah Valley

Information and registration at www.shenandoahbike.org

Find us on facebook at Shenandoah Fall Foliage Bike Festival


Prodigious Potential

by ron cassie ron_cassie@yahoo.com

Like nearly every other triathlete, Hunter Lussi says he got hooked on the sport after

his first triathlon. Lussi’s first triathlon was just earlier than most.

he was 6.

No joke, Lussi was six years old when he tackled his

first kid’s triathlon in Bethesda. The same year at

Lake Placid’s Ironman event, he ran across the finish

line with his dad, Craig.

“I enjoyed my first triathlon, although it was a little

scary at first,” Lussi, now 17, recently told SPOKES.

“When I crossed the finish line with my dad, I

thought, ‘I want to do this someday. I want to break

the world record someday.”

Every kid dreams of breaking a world record. Lussi

actually did it.

Seven years later, at 13, Lussi, now just finishing

his junior year at the St. Paul’s School for Boys in

Baltimore, completed the 2.4-mile swim, 112-mile

bike, 26.2-mile run ChesapeakeMan triathlon. He is

believed to be the youngest athlete ever to complete

a full Ironman-distance triathlon.

“The Guinness Book of World Records said they didn’t

know of anyone younger, but they didn’t want to put it

in there because they thought it might lead to parents

pushing their kids to beat it,” Lussi explains.

Lussi claims he wasn’t a gifted athlete as kid –

although he certainly comes from athletic parents. His

mom, Jeanette, beat his father to the finish line at the

above-mentioned Lake Placid race. Both of his parents,

now in their late 40s, continue to compete today.

Lussi says he spent way too much time on the couch,

playing video games and eating pizza and junk food,

and guzzling soda when he was younger.

“I was always fat and my younger brother and sister

were the skinny ones,” Lussi says. Even at 10, as he

became the youngest competitor ever to finish the

legendary Columbia Triathlon, and on to 11 and 12,

he remained chubby, he says.

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Triathlon inspired him to transform himself: To eat

better, to add biking and running to his swim team

practice workouts. He was always a swimmer, still his

best event. At 13, Lussi made a commitment that

before he’d allow himself to play a video game and

grab a snack, he go out for workout.

Eventually, after finishing ChesapeakeMan – which

he’s completed the last four years, as well as the

Eagleman half-Ironman every year since he was 12

– Lussi decided he wanted to carry his message of a

healthy lifestyle for kids to the masses.

Four years ago, Lussi created an online program

called “America’s Fitness Tri,” which encourages kids,

and their parents, to tackle their own triathlon. After

signing up, all who swim, paddle or float (think of an

inner tube) for 20 laps in a pool; bike, spin or roll 10

miles; and run, walk or roller blade 2.5 miles, earn a

certificate from the website.

To date, about 700 people have taken part.

“The idea is not just for kids to do it, but for them to

do it with their parents,” Lussi says.

He’s already appeared on the cover of Sports

Illustrated for Kids. And, on top of everything else,

he’s written two books, "America, Get Off the Couch!"

and "A Healthy America is One Bite Away," and has

become an advocate on Capitol Hill in the fight

against childhood obesity.

This summer, he’s lending his voice to the Maryland

Youth Triathlon Series, helping to spread the Joanna M.

Nicolay Melanoma Foundation's sun-safe message and

encourage healthy lifestyle choices through multisport.

Lussi will be making appearances at all four Maryland

Youth Triathlon Series events and all children participating

will receive a signed copy of Hunter's book,

“America, Get Off the Couch!”

The first three events of the Maryland Youth

Triathlon Series were held in Frederick, Annapolis,

and Columbia. The final one, the Nottingham Kids

Triathlon is set for Saturday, August 27, in Mount Airy.

Meanwhile, Lussi’s own goals keep evolving. A few

years ago, he set his sights on competing in the 2012

London Olympics, but he’s pushed those plans off to

at least 2016. A few more years building strength on

the bike and speed on the run won’t hurt.

He swims at the famous North Baltimore Aquatic

Club, home of Olympic champion Michael Phelps

and former home of three-time Olympic medalist

Katie Hoff, and hopes to qualify for the National

Junior Championships later this year.

Next school year, he’ll captain the St. Paul’s swim

team and now his plans call for swimming in a

Division I program. Schools under consideration so

far, include Harvard, Princeton and the University

of Virginia.

That’s right. The kid’s as good in the classroom as he

is on the course, sporting a 3.9 G.P.A.

More immediately, he’s racing the Columbia

Triathlon, the Eagleman half-Ironman, and

ChesapeakeMan again, and maybe a sprint tri thrown

in somewhere as his swim meets allow.

He’d like to compete in an official full-Ironman

event. Currently, rules say everyone must be 18. If he

gets permission, of course, he’d like to attempt Kona

in October.

Ultimately, he says, his long-term goals transcend

competition, reflecting the campaign he’s already

begun to encourage other kids to “get off the couch.”

He wants to study government in college, thinking

someday he'll do a different kind of running – for

office – and work on health care advocacy and setting

example as a leader to motivate kids and their parents.

Together. He said training with his parents not

potential continued on p.8

Hunter and his family, including his grandfather, Craig M. Lussi, who was an Olympic ski jumper and cross country skier

IT’S NOT TOO LATE TO GET IN THE RACE!

Visit www.tricolumbia.org to register.

PresentedÊbyÊAssistedÊLivingÊWell

9.24.2011

Cambridge,ÊMDÊÊUSA

SameÊvenueÊasÊIronmanÊ70.3ÊEagleMan

ChesapeakeManÊUltraÊDistanceÊTriathlon

ChesapeakeMan Ultra Distance Triathlon

SwimÊ2.4miÊáÊBikeÊ112miÊáÊRunÊ26.2miÊÊÊ

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Skipjack 75.2 Triathlon

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SwimÊ1.2miÊáÊBikeÊ64miÊáÊRunÊ10miÊ

Swim 800yd Bike 15mi Run 3.1mi

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Triathlon

at Sea Colony

Columbia_Tri_prelim.indd 1

1/13/11 2:07 PM

August 2011

7


potential continued from p.7

A heAlthy

AMeriCA is

One bite away

by hunter lussi

ADD One bite OF heAlthy FOOD AnD One Minute

OF eXerCise eACh DAy

world’s

youngest

ironman Distance

Finisher in a

usAt Certified

triathlon

Eating and Exercise Guide

from a Fitness Aware Teenager (FAT) TM

One of Lussi's two books

only helped get him into shape, but also helped their

relationship continue to grow as he got older, rather

than grow apart.

“The breakthrough came for me when I was 12-yearsold,”

Lussi says, recalling a moment racing at

ChesapeakeMan. “A guy looked at the number on my

leg and said, ‘Are you really 12 years old?’

“He said he’d just bought his 12-year-old son a $1,000

bike and he wouldn’t ride it and he asked me what I

should I should do,” Lussi recalls. “I said, ‘Why don’t

you ride with him. That was a turning point.”

Lussi currently holds these records and titles:

Youngest Ironman Distance Finisher, at 13, in a USAT

Ride!

(just plain fun)

Owners: Ron & Trina Taylor, 2-time Ironmen

Drop by and test ride the

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See and feel what the

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BIKE SHOP

Monday-Friday 11am - 7pm

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Now selling essential tri-gear: clothing, shoes, wetsuits, bike accessories.

Sanctioned and Certified Race — ChesapeakeMan

2007 — 15 hours 27 minutes

Fastest 14 and Under Ironman Distance Finisher

in a USAT Sanctioned and Certified Race —

ChesapeakeMan 2008 — 13 hours 41 minutes

Fastest 15 and Under Ironman Distance Finisher

in a USAT Sanctioned and Certified Race —

ChesapeakeMan 2009 — 11 hours, 47 minutes, 56

seconds

Fastest 16 and Under Ironman Distance Finisher

in a USAT Sanctioned and Certified Race —

ChesapeakeMan 2010 — 11 hours, 24 minutes, 57

seconds

Youngest Ironman Distance Finisher to Win the

Swim in a USAT Sanctioned and Certified Ironman

Distance Triathlon — ChesapeakeMan 2008 — 55

minutes 36 seconds — 1 minute and 1 second faster

than the next swimmer

2.4 Mile Swim Record Holder in a USAT Sanctioned

and Certified Ironman Distance Triathlon —

ChesapeakeMan 2009 — 48 minutes 46 seconds

2.4 Mile Swim Record Holder in a USAT Sanctioned

and Certified Ironman Distance Triathlon —

ChesapeakeMan 2010 — 48 minutes 20 seconds

Youngest Half Ironman Finisher in an Ironman

Corporation and USAT Sanctioned and Certified

Race — Eagleman 2006 — 7 hours 57 minutes

2010 Chesapeakeman Ultra Distance Triathlon 19 and

Under Champion — 11:24:57

2009 Chesapeakeman Ultra Distance Triathlon 19 and

Under Champion — 11:47

2008 Chesapeakeman Ultra Distance Triathlon 19 and

Under Champion — 13:41

2007 Chesapeakeman Ultra Distance Triathlon 19 and

Under Champion — 15:27

8 August 2011


Biking the Bog Iron

by ron pilling

Over 160 years ago the forests near the Maryland seaside were dense and nearly

impenetrable. Just above the tops of the gnarled bald cypress trees, every minute of

every day, hovered a choking cloud of smoke, which dipped to the blackness of Nassawango

Creek and the Pocomoke River, scattering ash over the deep, sluggish water.

not exactly an ideal environment to do

anything recreational. There were barely any tracks

through the forest deserving of the name “road.”

A century and a half later, while the grandeur of a

cypress bog remains much has changed. The source

of the smoke, the brick column that glowed red and

belched smoke as a byproduct of bog iron smelting,

burned out and went cold by the mid-1850s. The

iron-making village that surrounded it melted away

shortly thereafter. The vast areas that were clear-cut to

produce charcoal for the furnace quickly reverted to

forest. The air cleared.

Until 1978 most local folk regarded the Nassawango

Creek watershed as wasteland, unnavigable, useless

for any practical purpose except hunting and

fishing, hemmed in by fields of corn and soybeans.

The bitter aroma of charcoal smoke was replaced

by the not-much-sweeter perfume of the chicken

house. This turned out to be the creek’s and surrounding

upland forests’ saving grace, for when The

Nature Conservancy arrived the landscape was as

close to virgin forest as it might ever have been. The

Conservancy has since preserved nearly 15,000 acres,

and along with the Pocomoke River State Forest

and the few narrow, winding, shaded roads that twist

among the many preserved sites, lies some of the best

cycling on the Eastern seaboard.

The remains of the furnace attracted the attention of

preservationists in the 1960s and the tall brick stack is

now the focus of a restored and rebuilt iron making

village, with a collection of historic buildings and an

equally-important collection of artisans and interpreters.

Furnace Town is a great starting point for a loop

ride through the cypress forest, across Nassawango

Creek to the edge of the Pocomoke River – 50 miles

or more without once venturing onto a roadway with

more than just a single lane both sides.

Vacationers in nearby Ocean City and Assateague

Island, Maryland or Chincoteague, Virginia, especially

those who have brought their bikes from the western

shore of the Chesapeake Bay, find that their derailleurs

rarely move outside a narrow range toward the

high end, for what natives call a hill is more akin

a speed bump to the urban cyclist. (note: “Eastern

Shore” is correctly capitalized, as opposed to western

shore, a poke in the nose to city folk from Baltimore,

Washington and Philadelphia and an indication of just

how privileged locals feel to be living in what a popular

Maryland beer ad calls the “Land of Pleasant Living.”)

The aptly named Furnace Road crosses Maryland

Route 12, a centuries-old route from central Delmarva

to the coast, about 12 miles east of Salisbury,

Maryland. Furnace Town is just a mile or so southwest

of Route 12, marked by a state historic sign that briefly

Bog iron furnace

A cypress bog

10 August 2011


tells the short story of the Maryland Iron Company.

There is automobile parking at Furnace Town, and a

helpful staff that can provide maps and riding advice.

The local office of The Nature Conservancy shares the

headquarters and museum shop building, and a quick

pass through the Conservancy’s exhibits will reveal

much about the flora and fauna one might see from

the seat of a bicycle.

From Furnace Town several narrow country roads

beckon bicyclists. A northern route, along Millville

Road, crosses Route 12, in and out of several dense

stands of loblolly pine that make up the part of the

Pocomoke State Forest, and might loop gently to

the east, passing historic Mount Olive Church and

skirting the Nassawango Wildlife Preserve. Look for

American bluebirds at the margins of the farm fields,

for bright yellow Prothonotary warblers in the woods

along the road.

Be ready to brake for wild turkeys, or to pluck the

occasional Eastern box turtle from the macadam and

hasten him to his destination on the far side. Warning:

Don’t do the same for snapping turtles, some nearly

a large as manhole covers, which you might see near

Furnace Branch or Mount Olive Branch.

Heading south from Furnace Town plunges cyclists

into the deeper, more primeval forest. Millville Road

in that direction edges Nassawango Creek, coming

closest to the water at the Red House Road bridge, a

popular launch site for canoeists and kayakers. The

road ends before the mouth of the creek, near a

bridge that is often lined with fishermen, jigging their

“darts” up and down after shad and herring during

the spring spawning run.

Turning away from the creek, Nassawango Road

bisects several large fields of, well, what will shortly

become chicken feed. Few farmers in Worcester

County, or anywhere on the lower Eastern Shore for

that matter, grow anything that is not destined for the

long, low chicken houses that often abut the fields.

Corn and soybeans predominate, but chickens also

eat rye, wheat and sorghum and farmers choose their

crops to appeal to the local feathered gourmands.

Small signs next to mailboxes announce that the

farmer grows for Perdue, for Holly Farms or for any

of the other poultry companies that process chicken

for East Coast grocery stores. Agriculture is still the

county’s major economic engine, despite the booming

tourist magnet that is Ocean City.

One of the county’s few incorporated towns,

Pocomoke City, is at the southern terminus of

Nassawango/Dividing Creek Road but it is not difficult

to log half-a-century on the odometer without

leaving the woods. Any attempt that humankind made

to civilize the wilderness, other than by plowing it, has

long since disappeared, though the evidence remains

for the sharp-eyed who pedal for the scenery as much

as for the mileage. Courthouse Hill, near the historic

community of Cokesbury Church was the center of

17th century justice in Somerset County (from which

Worcester was carved in 1742). Nothing of the early

courthouse remains, but a sign testifies to its importance.

Cellar House, a modest but imposing plantation

house, stands on a low hill facing the Pocomoke

River a short hop from Dividing Creek Road. Tiny

white churches are nestled in the forest along the

road, often sheltering small graveyards of leaning and

faded stones.

There are no convenience stores. There are no fast

food restaurants, no corner gas stations, and no

amenities in this part of the county at all except at

Milburn Landing, a primitive campground on the

western shore of the Pocomoke River. Even Milburn

has little to offer besides a small dock, some simple

cabins and tent sites. Don’t leave Furnace Town without

two full water bottles, and lunch if you plan to

stay out that long without venturing into Snow Hill

or Pocomoke City. Granted, civilization is not that far

away as the crow flies, but it is unwise to count on the

Some of the East Coast's best cycling

occasional soft drink machine or gas station air pump.

There are none.

Traffic-free serenity. That’s the hallmark of the Bog

Iron Trail.

Inaugural Iron Furnace 50

The First Annual Iron Furnace Fifty travels many

of the roads described in the adjacent story, part of

the Bog Iron Trail. Beginning at Furnace Town on

Saturday, September 17, the event is planned as a

fundraiser for the Furnace Town Foundation and the

Snow Hill Rotary Club. Cyclists will have a choice of

50-mile or 50-kilometer routes with frequent rest stops

(where drinks and snacks will be available). The $60

registration fee includes free admission to Furnace

Town, a long-sleeved Iron Furnace Fifty t-shirt, GPS

View Trail 100 offers cyclists a scenic tour of over 100 miles of

Worcester’s unspoiled countryside. From Berlin to Pocomoke City, with

four shorter loops including Assateague Island and Snow Hill, the trail

takes a circular route, traveling along small country roads, through

farmlands and forest, along coastal bays, rivers and creeks.

A predominantly flat landscape, moderate winters, summers seldom too

hot for riding and the days of spring and fall all make for perfect cycling

in Maryland’s beach and beyond. For more detailed directions and

GPS coordinates for the Viewtrail 100 and short loops visit:

www.visitworcester.org

For a more extensive cycling tour of Delmarva, check out the

“Great Delmarva Bicycling Trail” @ www.delmarvalite.org

800-852-0335 • www.visitworcester.org

bog iron continued on p.12

ViewTrail half page.indd 1

5/21/10 12:59:26 PM

August 2011

11


og iron continued from p.11

route maps as well as a copy of the Delmarva Bike

Map, which is a wealth of cycling information for the

entire Delmarva Peninsula.

At the end of the ride a lavish luncheon with live

entertainment will wrap up the day. For more information

on the Iron Furnace Fifty and to register

online, visit www.ironfurnacefifty.org.

Another popular annual cycling event, the Seagull

Century, is celebrating its 23rd year on October 15th

with several century and metric century options. The

Seagull traverses some of the roads in rural Worcester

County and attracts thousands of riders. For more

information, go to www.seagullcentury.org.

Back on Md.’s Western Shore

Back on the western shore, another popular cycling

event the St. Mary’s Century, previously known as the

Amish Hundred, offers area cyclists the opportunity

to enjoy the quiet rural charm of St. Mary's County.

Steeped in history and culture, Southern Maryland

is laced with quiet country roads perfect for cycling.

Nearby Assateague

Pass farms being worked today, as they were 200 years

ago. Take time to stop at local stores, roadside stands,

or the farmer's market to sample the produce, baked

goods and crafts of the community. Visit the archaeological

exhibits at the St. Clément’s Island Museum

and the experience the history of the early settlers at

St. Clément’s Island. Choose a traditional full century

(100 miles), a 65-mile or 35-mile course. Routes are

flat to rolling, with an occasional hill. At the end of

the ride enjoy a shower at the College of Southern

Maryland and grab a bite at the free picnic. All rides

start from the College of Southern MD located in

Leonardtown, MD. For more information: e-mail

stmaryscentury@paxvelo.com or contact the ride

coordinator, Fred Parker, at 757-395-9305

12 August 2011


Motivés par la victoire

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(410) 544-3532

BALTIMORE

MT. WASHINGTON

BIKE SHOP

5813 Falls Road

(410) 323-2788

RACE PACE

1414 Key Parkway

(410) 986-0001

BETHESDA

GRIFFIN CYCLE

4949 Bethesda Avenue

(301) 656-6188

COCKEYSVILLE

THE BICYCLE CONNECTION

York & Warren Roads

(410) 667-1040

COLLEGE PARK

COLLEGE PARK BICYCLES

4360 Knox Road

(301) 864-2211

COLUMBIA

RACE PACE

6925 Oakland Mills Road

(410) 290-6880

DAMASCUS

ALL AMERICAN BICYCLES

Weis Market Center

(301) 253-5800

ELLICOTT CITY

RACE PACE

8450 Baltimore National Pike

(410) 461-7878

FOREST HILL

BICYCLE CONNECTION EXPRESS

2203 Commerce Drive

(410) 420-2500

FREDERICK

BIKE DOCTOR

5732 Buckeystown Pike

(301) 620-8868

WHEELBASE

229 N. Market Street

(301) 663-9288

HAGERSTOWN

HUB CITY SPORTS

35 N. Prospect Street

(301) 797-9877

MT. AIRY

MT. AIRY BICYCLES

4540 Old National Pike

(301) 831-5151

OWINGS MILLS

RACE PACE

9930 Reisterstown Road

(410) 581-9700

ROCKVILLE

REVOLUTION CYCLES

1066 Rockville Pike

(301) 984-7655

SALISBURY

SALISBURY CYCLE & FITNESS

1404 S. Salisbury Blvd.

(866) 758-4477

SILVER SPRING

THE BICYCLE PLACE

8313 Grubb Road

(301) 588-6160

WALDORF

BIKE DOCTOR

3200 Leonardtown Road

(301) 932-9980

WESTMINSTER

RACE PACE

459 Baltimore Blvd.

(410) 876-3001

VIRGINIA

ALEXANDRIA

SPOKES, ETC.

1545 N. Quaker Lane

(703) 820-2200

ARLINGTON

REVOLUTION CYCLES

2731 Wilson Boulevard

(703) 312-0007

ASHBURN

SPOKES, ETC.

20070 Ashbrook Commons Plaza

(703) 858-5501

BELLE VIEW

SPOKES, ETC.

Belle View Blvd.

(703) 765-8005

BURKE

THE BIKE LANE

9544 Old Keene Mill Road

(703) 440-8701

FAIRFAX

SPOKES, ETC.

10937 Fairfax Boulevard

(703) 591-2200

FREDERICKSBURG

OLDE TOWNE BICYCLES

1907 Plank Road

(540) 371-6383

LEESBURG

BICYCLE OUTFITTERS

34D Catoctin Circle, SE

(703) 777-6126

RESTON

THE BIKE LANE

Reston Town Center

(703) 689-2671

STAFFORD

REVOLUTION CYCLES

100 Susa Drive, #103-15

(540) 657-6900

VIENNA

SPOKES, ETC.

224 Maple Avenue East

(703) 281-2004

WOODBRIDGE

OLDE TOWNE BICYCLES

14477 Potomac Mills Road

(703) 491-5700

WASHINGTON, D.C.

GEORGETOWN

REVOLUTION CYCLES

3411 M Street, N.W.

(202) 965-3601

6/30/11 2:35 PM


Helicopter Team Hovers Closer to Sikorsky Prize

College Park, Md.--On July 13, the students on the Gamera

human-powered helicopter team from the University of

Maryland's Clark School of Engineering (which was the

subject of a feature in last month’s SPOKES Magazine, see

www.spokesmagazine, click on archives and open July

2011 issue) completed their scheduled summer flight session

with a new unofficial flight duration of 12.4 seconds.

If verified by the National Aeronautic Association, this

new time will shatter the team's previous 4.2-second U.S.

national record set in May.

Between the May and July flights, the students enhanced

Gamera's cockpit and transmission and added light emitting

diodes (LEDs) to its landing gear that turn on when

the vehicle is off the ground.

Judy Wexler, the biology student and local road racer who

races for Team Artemis, who piloted the record-setting flight

in May, was also on board in the most recent session.

"Our students demonstrate the combination of technical

expertise and determination to succeed that will bring

continued technological progress to our nation and our

world," stated Clark School Dean Darryll Pines. "During

these flight tests they faced formidable obstacles when

Gamera suffered its first significant structural problems,

but they worked through the night to repair these and

the next day achieved our best flights. Their spirit fills me

with pride."

The team plans further flights in the fall to move closer to

winning the Sikorsky Prize, established by the American

Helicopter Society in 1980. The prize requires a flight of

one minute, during which the vehicle attains an altitude

of three meters at some point and remains within a 10

square meter area. No team has yet come close to winning

the prize, now valued at $250,000.

High-res video available: http://www.eng.umd.edu/html/

media/release.php?id=118

About Gamera

"Gamera" is the name of a giant flying turtle in Japanese

science fiction movies, and was selected as the name for

the Clark School vehicle because the University of Maryland's

mascot is the diamondback terrapin and because

the team wanted to give homage to the Nihon University

team. Detailed information about the craft may be found

at http://www.agrc.umd.edu/gamera/index.html.

About the Gamera Team

For more than two years, a team of 50 Clark School

graduate and undergraduate students has worked on the

design, construction, and testing of the Gamera humanpowered

helicopter. For the names of team members, see

http://www.agrc.umd.edu/gamera/team.html

Howard County Mt. Biking Skills Area Approved, Fundraiser Planned

by joe foley and chris eatough

A 5,000 square foot mountain biking skills area has been

approved for creation at Rockburn Branch Park, which

sits adjacent the popular Patapsco Valley State Park. The

petition for this major new addition to the local mountain

bike scene was requested by members of the Mid-Atlantic

Off-Road Enthusiasts (MORE) advocacy group, in partnership

with Howard County, Md.

The conceptual design for the park includes three downhill

runs for beginner, intermediate, and advanced riders and a

pump track– a smooth, circular dirt rolling track designed

for bicyclists of all skill levels. It will also feature benches

and picnic tables for visitors.

“The skills area will be a welcome addition to Rockburn

Branch Park,” said Melanie Nystrom, a volunteer who

helped coordinate the project. “Parents can watch their

children safely practice the technical side of mountain biking,

or they can jump on a bike and practice with them.

And, they can have fun and exercise in the process.”

The skills area will also be part of the International Mountain

Biker Association (IMBA)’s Gateway Trails project,

an innovative system of youth and family-friendly trails

across the United States. When designing trails, IMBA

incorporates sustainable designs that protect the flora and

fauna while enabling a variety of users to experience a

park's natural beauty.

At Rockburn, area children, families and riders will volunteer

during the skills area trail design.

Jason Wells of IMBA trail solutions is currently completing

the detailed design based on input from a public meeting

where he gathered input from the community.

MORE will fund construction of the skills area, which is

expected to cost in the realm of $50,000 to complete. It

will be the first facility in Howard County where children

and adults can hone their mountain biking skills.

A fundraiser in mid-August is also planned to help fund

the project. IMBA and its local affiliate MORE will host a

family picnic August 14 from 12 to 6 p.m. to raise money

for the project. The picnic, to be held at the Rockburn

Branch pavilion off Montgomery Road, will include food,

drinks, guided mountain bike rides, a children’s bike

rodeo and a raffle. Admission to the family picnic is free,

but guests can contribute by purchasing tickets for food

and drinks. Organizers will also be selling $25 raffle tickets

at the picnic for a trip for two to Moab, Utah through Trek

Travel, a Trek/Fisher 29er mountain bike and a Giant Brass

mountain bike.

For more information, call Melanie Nystrom at (410) 591-3286.

Concurrently, MORE is soliciting donations to cover the

cost of construction through their website. MORE is a

501c3 organization and donations are tax deductible. To

donate or find additional information on the project visit

the Rockburn Skills Area page on the MORE website --

http://tinyurl.com/rockburn

A-1 Cycling

Two Locations Open 7

Days a Week!

Mon - Sat 10am-9pm

Sun 11am-5pm

Bicycles & Equipment for the Whole Family!

competitive prices with home town service since 1980

A-1 is a family-run business focusing on quality and service. Our staff is trained

to superior standards to create a bicycle enthusiast's dependable source.

Come experience the difference!

herndon

Clock Tower Shopping Center

2451-13 Centreville Rd.

(703) 793-0400

manassas

Next to Best Buy

7705 Sudley Rd.

(703) 361-6101

www.A1Cycling.com

14 August 2011


Official 2011

Piranha SPOrtS race Guide

Cash and Prizes for 2011

2011 Greater Atlantic Multisport Series®, Escape from School® Youth Series,

Greater Atlantic Club Challenge® Events

Total Cash and Prizes valued at over $10,000

At each Greater Atlantic Multisport Series Event (adults only), there will be a Greater Atlantic Club Speed Challenge

in which the 1st place Overall Club wins $100. The scoring consists of the top 2 men and top 2 women (representing

their respective club) overall individual place. The overall individual place overall is the point index. The lowest

combined overall point index determines the winner.

Total Cash and Prizes valued at over $10,000

Series

1st Overall

Male and

Female

2nd Overall

Male and

Female

3rd Overall

Male and

Female

1st Place

Overall Club

2nd Place

Overall Club

3rd Place

Overall Club

4th Place

Overall

Club

5th Place

Overall Club

End of Series Cash and Prizes

$500 cash

each

$300 cash

each

$150 cash

each

Top Winner in each Division wins 1 free comp entry at a Series

Race for 2012—valued at $100+ each

New this year—top 5 clubs win cash. $2,500

cash

$1,500

cash

$1,000

cash

$750 cash $500 cash

Top Winner in each Division wins Series Medal. No cash prizes for youth events. To be awarded after last

Series Race (Lums Pond Youth Triathlon on 8/13/11).

Total Cash and Prizes valued at over $10,000

Ranking Point System

2011 Greater Atlantic Multisport Series®, Escape from School® Youth Series,

Greater Atlantic Club Challenge® Events

Race Distance (Triathlon and Duathlon are considered separate races.)

Visit © 2011 www.piranha-sports.com Piranha Sports, LLC. All Rights frequently reserved. for updated No part of information these concepts about may our be used races, without sponsors, written and permission. specials.

© 2011 Piranha Sports, LLC. All Rights reserved. No part of these concepts may be used without written permission.

Sprint

International

(Olympic)

Half Lite 50

& Half Iron

1 st Overall 10 10 12—new in 2011 n/a

2 nd Overall 9 9 11—new in 2011 n/a

3 rd Overall 8 8 10 n/a

4 th Overall n/a n/a 9 n/a

5 th Overall n/a n/a 8 n/a

1 st Age Group/Division 5 5 5 5

2 nd Age Group/Division 4 4 4 4

3 rd Age Group/Division 3 3 3 3

Finishing Point 1 1 1 1

Each individual’s point value to be assigned from each Greater Atlantic Multisport Series, Escape from School Youth Series,

and applied to the Greater Atlantic Club Challenge. All individual points apply towards their respective clubs in the Greater Atlantic

Club Challenge. Relays do not count towards rankings. USAT and non-USAT members welcomed to compete.

The Greater Atlantic Multisport Series (GAMS), Escape from School Youth Series (EFSYS), and Greater Atlantic Club

Challenge (GACC) winners will be announced at the last series races, respectfully. Top 3 overall in each gender and first

overall in each division win awards with the exception of EFSYS where only the first overall in each age group/division wins.

Awards are given to the Top 3 overall in each gender and first overall in each division with the exception of EFSYS where only

the first overall in each age group/division wins. Two requirements for awarding the winners of GAMS are as follows: Winning

the division AND having finished in 4+ GAMS events. Two requirements for awarding the winners of EFSYS are as follows:

Winning the division AND having finished in 2+ EFSYS Events.

Need not be present to accept awards. Winner for any of the prizes mentioned on this page are responsible for any taxes,

delivery, and installations that may occur. In addition, Piranha Sports, LLC and their participating sponsors are not responsible

for any misprints or additional expenses related to these prizes. They also reserve the right to change rules and packages as

deemed necessary. Duplication of prizes allowed in the series where applicable.

Youth


Ever thought of Trying a Tri or Doing a Du?

Look to Piranha Sports ® to get you Tri-ing and Du-ing!

Piranha sports will be celebrating its tenth anniversary this season by increasing the cash prizes in the

12-race Greater Atlantic Multisport Series and Greater Atlantic Club Challenge to over $10,000. Along

with the full adult race schedule, Piranha will be hosting the four-race Escape From School Youth Series.

2011 Greater Atlantic Multisport Series ® Events

New Jersey Devilman® Triathlon

Half Lite 50: 0.8 Mile Swim~40.3 Mile Bike~8.8 Mile Run

Sprint: 0.4 Mile Swim~20.5 Mile Bike~4 Mile Run

Cumberland County, NJ - May 7, 2011

Cascade Lake Triathlon & Duathlon

Tri: 0.31 Mile Swim~15 Mile Bike~3.1 Mile Run

Du: 1.86 Mile Run~15 Mile Bike~3.1 Mile Run

Cascade Lake Park in Hampstead, MD - May 15, 2011

Escape from Fort Delaware® Triathlon

1500 Meter~40K Bike~10K Run

Delaware City, DE - May 22, 2011

Independence Triathlon

1/4 Mile Swim~10 Mile Bike~2 Mile Run

Lake Nockamixon State Park—Quakertown, PA - June 5, 2011

Tri-It Triathlon

1/4 Mile Swim~10 Mile Bike~2 Mile Run

Bear, DE - June 12, 2011

A Triathlon for First Timers. Open to all levels including

“regular” triathletes. Bring your kids to Escape from

School Youth Tri the day before.

Diamond in the Rough® Triathlon

1 Mile Swim~27 Mile Bike~5 Mile Run

Perryville, MD - July 9, 2011

2011 Escape from School ® Youth Series

For Kids Only-Aged 7-14

Indian Valley Y Youth Triathlon

Age 7-10: 75 Yd Pool Swim~1 Mile Bike~0.5 Mile Run

Age 11-14: 175 Yd Pool Swim~3 Mile Bike~1 Mile Run

Harleysville, PA - May 1, 2011

Thanks to Piranha’s unique scoring system, every finisher in every event is part of the greater series.

Every finisher gets at least one point, and individual and club series champions will be crowned at the

end of the season.

Escape from School® Youth Triathlon

100 Yard Swim~2.4 Mile Bike~0.4 Mile Run

Bear, DE - June 11, 2011

Bring your Moms and Dads to the Tri-It Triathlon the next

day.

There’s a lot about the Piranha series that is unique. The scoring system gives racers a sense of being

a part of something greater, it creates the healthy rivalries that make us want to go faster. The club

competition also creates camaraderie through competition, and the youth series exposes children to

healthy activity and sportsmanship. The prize money is excellent- $500 to the winner and money for

the top three with an equal payout to men and women. While most of us aren’t schlepping our carloads

of equipment to races for money, it does draw better competition, which makes for a more entertaining

race. Thanks to the point system, those of us who do not finish in the money still have a reason to care.

KAY Good Kids Triathlon

125 Yard Pool Swim~2.2 Mile Bike~0.4 Mile Run

Kennett Square, PA - TDB—July 24, 2011

Lums Pond Youth Triathlon

100 Yard Swim~2.4 Mile Bike~0.4 Mile Run

Bear, DE - August 13, 2011

Bring your Moms and Dads to the Lums Pond Tri and Du the

next day

Piranha has plenty of seasoned athletes show up on race day, but the series is designed to be friendly and

easy for first-timers and beginners.

In 2011, the long awaited “Escape from Fort Delaware” is back, scheduled for May 22. This international

distance triathlon is one of the Mid-Atlantic Region’s most prestigious and unique events around with

the swim “escape” from Fort Delaware situated on Pea Patch Island in the middle of the Delaware River.

Swimmers make their way from the island back to the mainland, where they continue to finish their race

to freedom.

Other 2011 Piranha Events

Tri for Our Veterans IV—In Memory of Matt McCulley

Tri: 1/4 Mile Swim~8.3 Mile Bike~3.1 Mile Run

Du: 2 Mile Run~8.3 Mile Bike~3.1 Mile Run

Sea Isle City, NJ - May 28, 2011

The Pittsburgh Triathlon, which is not a points series event, will be held on July 31, 2011. The Pittsburgh

Patriot’s Triathlon

Half Lite 50: 1300 Meter Swim~38 Mile Bike~7 Mile Run

Sprint: 650 Meter Swim~13.5 Mile Bike~3 Mile Run

Bath, PA - July 17, 2011

Lums Pond Triathlon & Duathlon

Tri: 0.5 Mile Swim~19.5 Mile Bike~3 Mile Run

Du: 2 Mile Run~19.5 Mile Bike~3 Mile run

Bear, DE - August 14, 2011

Bring your kids to the Lums Pond Youth Tri the day

before

Cannonman® Triathlon

Half: 1.2 Mile Swim~54 Mile Bike~13.1 Mile Run

Sprint: 0.31 Mile Swim~10.5 Mile Bike~3.1 Mile Run

Shawnee State Park, Bedford County, PA - August 21, 2011

Delaware Diamondman® Triathlon

Half: 1.2 Mile Swim~56 Mile Bike~13.1 Mile Run

Sprint: 0.6 Mile Swim~16 Mile Bike~2 Mile Run

Bear, DE - September 11, 2011

Marshman Triathlon

1/4 Mile Swim~12.5 Mile Bike~2 Mile Run

Marsh Creek State Park, Downingtown, PA - Sept. 18, 2011

Cape Henlopen Triathlon & Duathlon

Tri: 1/4 Mile Swim~14 Mile Bike~3.1 Mile Run

Du: 1.5 Mile Run~14 Mile Bike~3.1 Mile Run

Lewes, DE - October 9, 2011

Pittsburgh Triathlon & Adv Race

Tri: 1500 Meter Swim~40K Bike~10K Run

Sprint Tri: 600 Meter Swim~20K Bike~5K Run

Adv: 2 Mile Paddle~20K Bike~5K Mile Run

Pittsburgh, PA - July 31, 2011

Piranha Sports is a full Multi-Sport Event

Management company. We provide Chip

timing for Triathlons and Running

Events; Race Directing; Online

Registration, and Consulting Services.

Visit www.piranha-sports.com for more

information.

Visit www.piranha-sports.com frequently for updated information about our races, sponsors, and specials.


Official 2011

Piranha SPOrtS race Guide

Triathlon was recently voted

“3rd Best Urban Triathlon

on Earth” by Competitor

Magazine. Pittsburgh features

an international distance,

sprint distance and the unique

paddle-bike-run adventure race.

Pittsburgh’s race promises to fill

up early once again and continues

to be a favorite in America’s Most

Livable City.

At all events, race organizers

also offer free digital photos

of participants that don’t say

“proof ” across the image. The

pictures are free for you to use.

Finishers can also get technical

t-shirts, running hats, and

finishers medals at every event.

Races in the 2011 series will sell

out- They’re already filling up

quickly. Athletes can register for

any Piranha Sports event, as well as the Pittsburgh Triathlon & Adventure Race at

www.piranha-sports.com.

Piranha Sports provides an online profile for each athlete,

along with their photos and results at all Piranha Sports

owned events as a free, exclusive service

Sponsors


Ever thought of Trying a Tri or Doing a Du?

Ever Look thought to Piranha of Sports Trying ® to get a Tri you or Tri-ing Doing and Du-ing! a Du?

Look to Piranha Sports ® to get you Tri-ing and Du-ing!

2011 Greater Atlantic Multisport Series ® Events

2011 New Greater Jersey Atlantic Devilman® Multisport Triathlon Series ® Events

Half Lite 50: 0.8 Mile Swim~40.3 Mile Bike~8.8 Mile Run

Sprint:

New Jersey

0.4 Mile

Devilman®

Swim~20.5

Triathlon

Mile Bike~4 Mile Run

Half Lite 50:

Cumberland County,

0.8 Mile

NJ -

Swim~40.3

May 7, 2011

Mile Bike~8.8 Mile Run

Sprint: 0.4 Mile Swim~20.5 Mile Bike~4 Mile Run

Cascade Cumberland Lake County, Triathlon NJ - May & 7, Duathlon

2011

Tri:

Cascade

0.31 Mile

Lake

Swim~15

Triathlon

Mile

&

Bike~3.1

Duathlon

Mile Run

Du: Tri: 1.86 0.31 Mile Mile Run~15 Swim~15 Mile Mile Bike~3.1 Bike~3.1 Mile Mile Run

Cascade

Du: 1.86 Lake Mile Park Run~15 in Hampstead, Mile Bike~3.1 MD - May Mile 15, Run 2011

Cascade Lake Park in Hampstead, MD - May 15, 2011

Escape from Fort Delaware® Triathlon

1500 Escape Meter~40K from Fort Bike~10K Delaware® Run Triathlon

Delaware 1500 Meter~40K City, DE - May Bike~10K 22, 2011 Run

Delaware City, DE - May 22, 2011

Independence Triathlon

1/4

Independence

Mile Swim~10

Triathlon

Mile Bike~2 Mile Run

Lake

1/4

Nockamixon

Mile Swim~10

State

Mile

Park—Quakertown,

Bike~2 Mile Run

PA - June 5, 2011

Lake Nockamixon State Park—Quakertown, PA - June 5, 2011

Tri-It Tri-It Triathlon Triathlon

1/4 1/4 Mile Mile Swim~10 Mile Bike~2 Mile Run Run

Bear, Bear, DE DE - - June June 12, 12, 2011

A A Triathlon for for First Timers. Open to all levels including

“regular” triathletes. Bring your kids to Escape from

School Youth Tri the day before.

Diamond in in the Rough® Triathlon

1 Mile 1 Mile Swim~27 Mile Bike~5 Mile Run

Perryville,

Perryville,

MD

MD

-

-

July

July

9,

9,

2011

2011

2011 Escape from School ® Youth Series

For Kids Only-Aged 7-14

2011 Escape from School ® Youth Series

Indian For Valley Kids Y Only-Aged Youth Triathlon

7-14

Age 7-10: 75 Yd Pool Swim~1 Mile Bike~0.5 Mile Run

Indian Valley Y Youth Triathlon

Age 11-14: 175 Yd Pool Swim~3 Mile Bike~1 Mile Run

Age 7-10: 75 Yd Pool Swim~1 Mile Bike~0.5 Mile Run

Harleysville, PA - May 1, 2011

Age 11-14: 175 Yd Pool Swim~3 Mile Bike~1 Mile Run

Harleysville, PA - May 1, 2011

Escape from School® Youth Triathlon

Escape 100 Yard from Swim~2.4 School® Youth Mile Bike~0.4 Triathlon Mile Run

100 Bear, Yard DE Swim~2.4 - June 11, Mile 2011 Bike~0.4 Mile Run

Bear, Bring DE - your June 11, Moms 2011 and Dads to the Tri-It Triathlon the next

Bring day. your Moms and Dads to the Tri-It Triathlon the next

day.

KAY Good Kids Triathlon

KAY 125 Good Yard Kids Pool Triathlon Swim~2.2 Mile Bike~0.4 Mile Run

125 Kennett Yard Pool Square, Swim~2.2 PA - TDB—July Mile Bike~0.4 24, 2011 Mile Run

Kennett Square, PA - TDB—July 24, 2011

Lums Pond Youth Triathlon

Lums Pond Youth Triathlon

100 Yard Swim~2.4 Mile Bike~0.4 Mile Run

100

Bear,

Yard

DE

Swim~2.4

- August 13,

Mile

2011

Bike~0.4 Mile Run

Bear, DE - August 13, 2011

Bring your Moms and Dads to the Lums Pond Tri and Du the

Bring your Moms and Dads to the Lums Pond Tri and Du the

next day

next day

Other Other 2011 2011 Piranha Piranha Events Events

Tri Tri for for Our Our Veterans Veterans IV—In IV—In Memory Memory of Matt of McCulley Matt McCulley

Tri: Tri: 1/4 1/4 Mile Mile Swim~8.3 Swim~8.3 Mile Mile Bike~3.1 Bike~3.1 Mile Run Mile Run

Du: Du: 2 Mile 2 Mile Run~8.3 Run~8.3 Mile Mile Bike~3.1 Bike~3.1 Mile Run Mile Run

Sea Sea Isle Isle City, City, NJ - NJ May - May 28, 2011 28, 2011

v

Patriot’s Triathlon

Patriot’s Triathlon

Half Lite 50: 1300 Meter Swim~38 Mile Bike~7 Mile Run

Half Lite 50: 1300 Meter Swim~38 Mile Bike~7 Mile Run

Sprint: 650 Meter Swim~13.5 Mile Bike~3 Mile Run

Sprint: Bath, PA 650 - July Meter 17, 2011 Swim~13.5 Mile Bike~3 Mile Run

Bath, PA - July 17, 2011

Lums Pond Triathlon & Duathlon

Lums Tri: 0.5 Pond Mile Triathlon Swim~19.5 & Mile Duathlon Bike~3 Mile Run

Tri: Du: 0.5 2 Mile Run~19.5 Swim~19.5 Mile Mile Bike~3 Bike~3 Mile Mile run Run

Du: Bear, 2 Mile DE - August Run~19.5 14, 2011 Mile Bike~3 Mile run

Bear, Bring DE your - August kids 14, to 2011 the Lums Pond Youth Tri the day

Bring before your kids to the Lums Pond Youth Tri the day

before Cannonman® Triathlon

Half: 1.2 Mile Swim~54 Mile Bike~13.1 Mile Run

Cannonman® Triathlon

Sprint: 0.31 Mile Swim~10.5 Mile Bike~3.1 Mile Run

Half: 1.2 Mile Swim~54 Mile Bike~13.1 Mile Run

Shawnee State Park, Bedford County, PA - August 21, 2011

Sprint: 0.31 Mile Swim~10.5 Mile Bike~3.1 Mile Run

Shawnee State Park, Bedford County, PA - August 21, 2011

Delaware Diamondman® Triathlon

Half: 1.2 Mile Swim~56 Mile Bike~13.1 Mile Run

Delaware

Sprint: 0.6

Diamondman®

Mile Swim~16 Mile

Triathlon

Bike~2 Mile Run

Half: Bear, 1.2 DE - Mile September Swim~56 11, 2011 Mile Bike~13.1 Mile Run

Sprint: 0.6 Mile Swim~16 Mile Bike~2 Mile Run

Bear, DE - September 11, 2011

Marshman Triathlon

1/4 Mile Swim~12.5 Mile Bike~2 Mile Run

Marshman Creek State Triathlon Park, Downingtown, PA - Sept. 18, 2011

1/4 Mile Swim~12.5 Mile Bike~2 Mile Run

Marsh

Cape

Creek

Henlopen

State Park,

Triathlon

Downingtown,

& Duathlon

PA - Sept. 18, 2011

Tri: 1/4 Mile Swim~14 Mile Bike~3.1 Mile Run

Cape

Du:

Henlopen

1.5 Mile Run~14

Triathlon

Mile Bike~3.1

& Duathlon

Mile Run

Lewes, DE - October 9, 2011

Tri: 1/4 Mile Swim~14 Mile Bike~3.1 Mile Run

Du: 1.5 Mile Run~14 Mile Bike~3.1 Mile Run

Lewes, DE - October 9, 2011

Pittsburgh Triathlon & Adv Race

Pittsburgh Triathlon & Adv Race

Tri: 1500 Meter Swim~40K Bike~10K Run

Sprint Tri: 600 Meter Swim~20K Bike~5K Run

Adv: 2 Mile Paddle~20K Bike~5K Mile Run

Pittsburgh, PA - July 31, 2011

Pittsburgh, PA - July 31, 2011

Tri: 1500 Meter Swim~40K Bike~10K Run

Sprint Tri: 600 Meter Swim~20K Bike~5K Run

Adv: 2 Mile Paddle~20K Bike~5K Mile Run

Piranha Sports is a full Multi-Sport Event

Management Piranha Sports company. is a full We Multi-Sport provide Chip Event

Management

timing for Triathlons

company.

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Zig Zags

by charles pekow

What may prove the most efficient way to slow down motorists at bike trail crossings?

The straight answer: zig-zags. Not zig-zagging the road; just bending the stripes on it.

An experiment on the Washington & Old Dominion (W&OD) Trail found that the break

in the pavement marking pattern warns them of a bicycle/pedestrian crossing very

well at a much lower cost than alternatives.

the experiment proved so successful that

it may turn into the start of a change in they way we

warn motorists of trail crossings.

Proponents, however, will have to put the idea

through a long ride with a bunch of stops before traffic

authorities can adopt it at will.

The 45-mile bike trail through Northern Virginia is

one of the most well-used, well-maintained trails in

the mid-Atlantic and connects with many other trails.

It provides a linear path for many commuters and recreational

cyclists as well as other trail users between

Arlington and Purcellville. In its 45 miles, it crosses

roadways more than 70 times and therefore creates

more than 70 potential spots for serious collisions

with automobiles.

To find a way to reduce collisions and injuries, the

Virginia Department of Transportation (VDOT) tried

a special kind of on-pavement warning for motorists:

a zig-zag. It just replaces white or yellow straight

strips with ones that streak back and forth at an angle

between lanes and along the side of the road as the

street approaches crossings. Alternatively, VDOT

painted wavy stripes down the middle of the lanes.

VDOT tried the markings only at two crossings in

Loudoun County: where the W&OD crosses Belmont

Ridge Road and Sterling Boulevard. But the effect

on alerting motorists proved so effective that VDOT

thinks it should be adopted not just on the trail or in

Virginia – but in many places where bike trails cross a

major road.

The Virginia Transportation Research Council

(VTRC) published a study of the effectiveness of the

markings. It put the burden on VDOT's Northern

Region Traffic Engineering Division to persuade the

Federal Highway Administration (FHWA) to recommend

zig-zag markings in the Manual on Uniform

Traffic Control Devices (MUTCD), the guide it publishes

for road managers for all bicycle and auto traffic

signals. And, of course, Virginia wants the National

Committee on Uniform Traffic Control Devices to

consider recommending them in the manual. The

committee will have to do so before the potentially

life-saving and injury-preventing strategy catches on in

this country.

“This is only one study but we thought the results

were so good that they would translate to other areas,”

says Research Scientist Lance Dougald, the principal

study author. (Before testing them in Virginia starting

in 2009, however, VDOT had to get an exemption

zig zags continued on p.20

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19


zig zags continued from p.19

from rules from the FHWA because MUTCD doesn't

include zig-zags.)

“We had to go through quite a process with FHWA

to get permission to do this because they are not

standard,” relates Randy Dittberner, acting regional

transportation engineer for VDOT. “The process was

lengthy enough so that we don't expect to go through

it again for the other crossings in Northern Virginia

right away” especially since VDOT already learned

most of what it wanted – that the devices work.

Since FHWA doesn't own roads, other state and local

governments will have to go through the same lengthy

approval process that VDOT did if they want to try

zig-zags out. And FHWA would only give permission

at this stage if part of a research project. You can only

learn so much from one study with unique factors.

“Rear-end collisions didn't increase,” Dougald says,

but “crash statistics take time because you have so

little data. You don't have crashes every day.” Other

jurisdictions in Virginia and Maryland have shown

interest in trying them, he adds.

The Maryland State Highway Administration has contacted

VDOT and is exploring seeking FHWA permission

to try ziz-zags out, spokesperson Lora Rakowski

confirms.

But FHWA says it hasn't received any requests for

waivers to try them in any other state nor has it scheduled

any further research in the matter. But the agency

told us in a written response to our query that it

“analyzed the test results, and the test itself is a good

example for other states and local highway agencies

to consider initiating their own experimentation

requests.” But it added that more evidence is needed

on how they fare in different parts of the country and

in different traffic conditions before adding them

to MUTCD.

Gene Hawkins, who chairs the Markings Technical

Committee of the National Committee on Uniform

Traffic Control Devices, recalls briefly discussing the

topic at the January committee meeting but that it's

not included on the agenda for the June meeting.

But he confirmed that “there's just not enough data

from that one study upon which to base a change in

a national manual like MUTCD.” But he adds that

such a study can justify more research. In fact, VDOT

chose two crossings with particular visibility problems

where it suspected the markings would be particularly

effective. Though the two locations didn't present

especially high crash rates, they present special

visibility problems for motorists. One site, Belmont

Ridge Road, lies in a valley with a curve that limits visibility

in one direction. The other crossing, at Sterling

Boulevard, lies on top of a crest.

VTRC, a collaboration between VDOT and the

University of Virginia, changed its name this year to

the Virginia Center for Transportation Innovation

& Research (VCTIR). The zig-zag report was the last

one put out under the VTRC name.] The report recommends

that VDOT maintain the markings at the

two intersections and continue to monitor them for

incidents for three more years. VDOT is doing so.

But enough evidence is in to make the case, the study

determined.

“When the costs of installing zig-zag pavement markings

are compared to those of other safety countermeasures

and the same effectiveness with respect to

crash avoidance is assumed, the benefits of the zig-zag

pavement markings far exceed those of a 'do nothing'

approach and those of the other countermeasures,”

reads the VTRC report, Best Practices in Traffic

Operations and Safety: Phase II: Zig-zag Pavement

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Markings. In other words, it costs less and works at

least as well to paint the street to warn motorists as it

does to install flashing lights.

VTRC undertook the study with FHWA funding. The

idea stemmed from a previous FHWA-funded council

study completed six years ago that recommended

exploring a variety of ways to reduce collisions where

multi-use paths cross roadways (different signage,

automation to detect pedestrian presence, signs with

flashing lights, etc.).

The zig-zag idea came from watching it used in

England. (Australia uses zig-zag markings in some

areas to warn motorists of hidden crossings. In the

United States, the only found uses of zig-zags to warn

motorists of crossings came at a few sites in Hawaii,

where locals think they slowed motorists down around

schools and thereby reduced crash incidents. In some

places, they are used for other purposes, such as to

prohibit parking or tell motorists or pedestrians not

to cross a lane or street.

Researchers observed the intersections before and

after the restriping – and for a year after to make sure

motorists didn’t just change their behavior because of

the “novelty effect” of seeing a different kind of stripe.

Indeed, they found that over the long haul, motorists

slowed down when approaching the trail and thus

enhanced bicyclist safety. In addition to measuring

speeds, the project even staged pedestrians crossing

the street to see if they affected motorists' slowing

down. And it tracked speeds at two control sites.

And since money always factors in, especially in this

era of tight government finances, the zig-zags prove

far more cost effective than other warning methods,

the study estimates.

Factoring in costs of installing and maintenance

(repainting), it would cost an estimated $5,700 to

maintain a zig-zag warning over five years. By contrast,

when you consider the costs of electricity and

equipment and added labor, it would cost $38,200 for

a set of advance flashing beacons and $103,200 for

overhead flashing beacons. (The estimates factor in

the cost of accidents, assuming each method works

equally well and assume two-way streets.)

The project also surveyed road/trail users – but it

didn't use a random method. (It's easier to objectively

measure changes in speed than changes in driver

awareness.) VTRC found respondents through the

county government’s website and newsletters through

local bicycle groups and by handing surveys out to

trail users at the affected crossings. Separately, VDOT

surveyed motorists at two rest stops along interstate

20 August 2011


highways in other parts of the state about what they

knew about zig-zags and what they thought of the concept

– it would only catch on and work if motorists

know what the stripe pattern means.

The council got 425 survey responses, including those

from drivers and trail users. The survey indicated

that people are confused about who's got the right of

way. “Some view these laws as unclear, particularly at

W&OD Trail crossings where STOP signs are directed

toward trail users,” the report states.

Despite the STOP signs, state law clearly gives trail

users the right of way, but many people don't know

this, with 63 percent of respondents saying they

thought motorists did and eight percent saying they

didn't know. State code “does not specify that STOP

signs control pedestrians. It appears that pedestrians

are not bound to obey STOP signs at Belmont Ridge

Road and Sterling Boulevard,” the report states. The

same applies to bicyclists. (Note: trail users are, however,

required by Virginia law to obey flashing WALK/

DON'T WALK signals.)

The study recommends that VDOT's Traffic

Engineering Division and VCTIR study the confusion

caused by this issue with an eye toward perhaps

changing the law. “This confusion could compromise

safety at these and other similar multi-use trail/roadway

intersections,” the report states.

But 73 percent of the motorists surveyed said that

the markings cause them to slow down. As one put

it, “as soon as I hit the zig-zags during the day I bring

my speed down and look to the left/right of the

crosswalk to see if there are pedestrians. If there are,

I stop. Before the zig-zags, sometimes I would remember

and sometimes I wouldn’t.”

But motorists were split on whether they like the

markings. One stated “anything that draws a motorist

attention to pedestrians is a good thing.” But another

opined “the markings are not known by people and are

just a distraction and look silly. A flashing yellow would

make more sense.” Forty percent of the motorists said

the markings increased their tendency to yield.

One danger for motorists when warned to slow down

for a crossing is getting rear-ended by a following

vehicle whose driver didn't also slow down. This has

happened at the affected crossings. While not enough

such crashes took place to come to conclude statistically

that zig-zags affected these types of collisions,

at these sites, they didn't. The researchers looked

at crash data near the sites for five years before and

a year after the stripes were installed to check that.

VCTIR plans to continue to monitor the two crossings

for the next three years. But VDOT isn't sure if it

wants to do more trials.

But even Dougald warns, “you don't want to have

zigzags all over the place because they'll lose their

effectiveness.” They are likely to work best in crossings

involving hills, curves, high trail use, high traffic, high

truck volume, or high crash risk, he says.

The project couldn't say which types of markings work

best (where to put them, what color and so forth)

and indicated the answer to that question may vary by

specifics of crossings (speed limit, number of lanes,

curves, terrain).

So the big problem seems to be that people don't

understand what the zig-zags mean – but they get a

better idea when the lines are combined with other

warnings of an upcoming trail (signs, warning lights).

Traffic authorities simply need to educate motorists

about them.

While not part of the study, Pat Turner, co-chair of

BikeLoudoun, a local advocacy group, stated in an

email “I have seen cars slow, some stop and also some

drivers that seem to pass over the zig-zags way above

the speed limit....I have talked to riders on the trail,

asking what they thought of the lines....The responses

vary but it's not a large sampling.”

The intersections may need some more striping. After

checking the Belmont Ridge Road crossing one April

day, Turner, who is also vice president of the Friends

of the W&OD Trail, reported that “the lines are still

visible but there are sections where they are worn

off. The last time I checked at Sterling Boulevard,

those were worn also. I don't believe they have been

restriped since they were first painted.” (As this story

was written, VDOT had asked a crew to put the zigzags

on the paint list – a backlog naturally develops

over the winter.)

You can view the report at http://www.virginiadot.

org/vtrc/main/online_reports/pdf/11-r9.pppdf.

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singletrack

A Mountain Biking Life: Scott Scudamore

Sometimes it’s hard to tell which is bigger, the impact

mountain biking has had on Scott Scudamore or the

impact Scott Scudamore has had on mountain biking

in the Mid-Atlantic.

Known to just about everyone as ‘Scud,’ if you’ve

done a Wednesdays at Wakefield race, you probably

know him. If you’ve been a member of the

Mid-Atlantic Off-Road Enthusiasts (MORE) or ever

done a MORE trail work day, you’ve probably met

him. If you’ve ever done a night ride at Wakefield or

Accotink, you probably know Scud.

Have you raced the SM100? Well then you probably

saw him running the kitchen the night before and the

night after the race. If you’ve been active in mountain

bike advocacy in the last 15 years, well you’re probably

getting the picture by now. And if you’ve been to one

of the MORE Douthat camping trips, you definitely

know Scud.

Even if you don’t know him, you’ve almost definitely

ridden on a trail that he helped save or get built.

But this this story isn’t just about how much impact

one person can have on a sport, it’s also about how

much this sport, mountain biking, can have on a life.

Scudamore took up mountain biking in the early 90s

after taking a trip to Cape Cod with friends. There

were some old bikes at the house and he took one out

for a ride.

In his early 40’s at the time and an avid soccer player,

the ride rekindled a childhood love of bikes. Later

that year when looking through a rewards program

catalog he saw a Raleigh mountain bike that he had

enough points for, so he ordered it.

Early excursions were on paved trails like the Mount

Vernon trail and the Washington and Old Dominion,

but soon a neighbor suggested taking a spin through

the woods on singletrack trails. After playing around

in the woods and fields behind his house, he started

heading to local parks.

Soon after starting to ride, with a bike computer and

Camelbak, but still no clipless pedals, he signed up

for a race at Gambrill State Park in Frederick.

by joe foley jfoley441@gmail.com

“I thought I was the bomb “ Scudamore told SPOKES.

“It was a beginner’s race, about 12 miles... I started

the race and I’m going and I’m going and I’m so

tired and I’m ready to quit and I look down at my

bike computer and I’ve done 1.4 miles.”

So began a cycle of bike upgrades and an odd pattern

of injuries right after upgrading.

In 1995, Scudamore discovered MORE.

Riding almost every weekend at that point, his first

MORE ride was a ride at Cedarville State Park led by

Dan Hudson who was president of MORE at the time.

“[Dan] really was a mentor to me. I loved the way he

led rides [and] I learned a lot of the way I do rides

based on Dan,” said Scudamore.

After attending a board meeting and when he subsequently

complained about the lack of updates on the

website, he pretty soon found himself being encouraged

to join the board. He became a board member

of MORE in 1998, becoming the president-elect and

the president in 2000.

“At that point it started taking over my lifestyle. I

quit playing soccer because I wanted to ride my bike

more,” he recalls fondly.

Seeing the permanent closure of the trails in Greenbelt

where he worked, Scudamore realized how important

advocacy was. The trails in Greenbelt had been lost

because there was no one to speak out for them.

In addition to his work with MORE, Scudamore

became more and more involved with the

International Mountain Bikers Association (IMBA),

becoming the Washington, D.C., IMBA rep in 2004.

“That was about the time that Mike Van Abel took

over as the executive director of IMBA and I ended

up with a major personal relationship with IMBA and

Mike that continued to change my life.”

In 2004, a friend introduced Scudamore to the offroad

triathlon world known as Xterra. “That was

another major change ... that became yet another

group of social friends, not just in Washington, D.C.,

but across the country.”

In his first year of Xterra racing, he won the regional

championship and in 2006 he became an Xterra

ambassador. In 2007, he went to Xterra World

Championships for the first time. He’s been back to

the Worlds two more times since and will be going

back again this year.

When looking back at a life in mountain biking, he

said he “first did it for exercise, but then I discovered

it was just fun ... and it provided the opportunity to

travel all over the world. I’ve met all these great people

and I’m as fit as I’ve ever been.”

When stationed in Germany with the Air Force he

didn’t ride, but when he went back he said that he

“found that a lot of my friends had started to mountain

bike too.”

On the advocacy front, Scudamore says the key is

“don’t be complacent. There are still people who

believe that mountain biking is bad for the environment.

99% of mountain bikers just want to experience

the same things as hikers and horseback riders.”

He points out that while mountain biking is making

inroads and developing a reputation in the equestrian

and some of the hiking communities that we are hard

workers and build great trails, but there’s still the

mountain dew effect.

“I’ve had an opportunity to make a difference in

advocacy and that’s been great. I wouldn’t have done

any of this if it wasn’t for mountain biking.”

Now retired with a move underway to the

Charlottesville area he’s already been receiving inquiries

from mountain bikers in the area eager to tap

into his advocacy talents.

“I’ve already met with the director of Parks and Rec for

Albemarle County.” He already knows where to ride.

“CAMBC is a great organization... The core group of

friends is mountain bike related. If not for mountain

biking we might not know that many people.”

Every new chapter of his life in mountain biking has

widened his social circle.

“I just keep riding my mountain bike. My granddaughter

just got her first geared bike as a six-year-old

because the singlespeed was holding her back.”

Stay tuned for the next chapter in Scud’s mountain

biking biography. We will keep you posted.

22 August 2011


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Artscape and the State of Baltimore Bicycling

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Josh Keough

check the artists’ wares, catch Matisyahu, the Jewish

reggae/dub/hip hop singer, and meet up with some

old acquaintances. But I also went to Artscape to get a

gauge on the progress of biking in Baltimore City.

With that in mind, I sat in on the bicycle maintenance

workshop offered by Josh Keough, one of the founding

members of Baltimore Bicycle Works, on Sunday

afternoon at Artscape.

Set amongst arts and crafts, a busy ping pong table,

vintage clothing, Keough set up an informal shop,

borrowing first floor space in the parking garage

across from the Charles Theatre that a local coffee

shop, Red Emma’s, used for poetry readings, music,

lectures and presentations during the weekend.

When the 29-year-old Keough and friends opened

the collectively-owned Baltimore Bicycle Works in

December 2008 in the burgeoning Station Arts North

District, it was the first new bicycle shop to open in

Baltimore City in more than a dozen years, he said.

December 2008 wasn’t exactly a booming economic

time to begin a new enterprise, but they saw a clear

opening where no one else had. More importantly,

Keough says, the bicycling community in Baltimore

continues to grow, which bodes well for both the shop

and the city.

“I think there’s been a noticeable change in the number

of bicyclists in the city,” Keough told SPOKES,

referring to the two and half years since they opened.

“There’s very strong anecdotal evidence, but also data

collected from city and bicycling coordinator Nate

Evan’s office. I’m not sure of the exact figures, but I

think it’s been something like a 70 percent increase

[in bicycle trips] over the past five years.”

And now, since Baltimore Bicycle Works, opened,

three other new bicycle shops in Baltimore have followed

in their tracks, including Twenty20 Cycling in

Hamden, a Race Pace Bicycles store in Federal Hill,

and a second Joe’s Bike Shop in Fells Point. All the

more interesting that it’s happened in an economy

that still hasn’t turned around.

“I’ve never experienced anything but a tough economy,”

Keough said with a smile.

It points to a growing bicycling renaissance in Charm

City. While not by any means on par with the Portland

and Boulder, the growth in popularity of biking in

Baltimore, the city’s tentative infrastructure

improvements and state legislative achievements are

getting noticed.

Recently, Baltimore made Bicycling magazine’s Top

50 list of America’s Best Bike Cities. Okay, Baltimore

came in at No. 48, but simply making the list marks

improvement for a city with demographics and a

homicide rate slightly different than say, Eugene.

Minneapolis topped the list; followed by Portland,

Boulder, Seattle, Eugene, San Francisco and Madison.

No surprises there. However, New York City came in

at No. 8, which proves that an older, eastern,

densely-urbanized U.S. has the potential for

remarkable change.

Washington, D.C., which has made its own remarkable

progress in recent years, came in at No. 13.

Boston and Philadelphia ranking No. 26 and No. 27,

respectively, were the next highest-ranked cities in the

mid-Atlantic or northeast.

Arlington, Va., ranked No. 30.

Rochester, N.Y. was the only other city in the mid-

Atlantic or northeast regions to make the list.

Not that Baltimore hasn’t – and still has – serious

obstacles to overcome to improve cycling infrastructure

and continue its progress. Recently, a plan to

start a model bicycle-sharing program similar to the

one in Washington was scraped because of city

budget issues.

“Nothing is going to happen in the immediate future

[regarding a bike-sharing program], unfortunately,”

Keough said. “I think it’s short-sighted, but the budget

issues are a real concern.” He added that there’s also

less money for regular road maintenance in Baltimore

given the budget problems so many cities face.

Keough said he thinks Baltimore’s public transportation

is poor overall. He added it’s important that

additional bikes lanes, potential bike-sharing stations

and bicycle infrastructure improvements not merely

be located in the north-south corridor of the city, but

also the east-west sides – where lower-income neighborhoods

are located.

In a city with substantial pockets of poor, working

class and lower-middle income residents, biking could

be promoted as an inexpensive form of transportation,

Keough said.

Baltimore’s blossoming bike-friendliness has benefited

from its long art, activist and D.I.Y. culture, which

Baltimore Bicycle Works grew out of and remains a

part of.

Maryland Institute College Art students are a part

of the young Baltimore bike scene, along with punk

rockers, vegans, local anarchists and the few remaining

bike messengers. Environmental activists, bike

commuters, the Baltimore Area Triathlon Club and

Baltimore Bicycling Club are all part of the growing

call for improved bike infrastructure and safety, but

the heart of the bicycle movement is with the younger

crowd, which bodes well for the future.

Today, it’s not unusual at all to go to local, live

music venue and see a ton of bikes parked out front,

Keough said.

Volunteers doing bike valet at Artscape Sunday afternoon,

sponsored by the University of Baltimore, told

me that they racked an estimated 500 bikes over the

three-day festival. Not bad.

A decade or so ago, long before Washington, D.C.’s

current bike renaissance, 14th St. N.W. used to be

packed on certain nights with bikes locked up around

every possible fence, sign and parking meter when

there was a great band at The Black Cat.

24 August 2011


That was before the bike lanes, the bike racks at D.C.

city buildings, the bike-sharing program. Yet, riding

past The Black Cat and seeing 100-plus bikes racked

from sidewalk to lamppost – you couldn’t help but see

change coming.

Drivers favor red light cameras in survey of 14

U.S. cities

Two-thirds of drivers in 14 big cities with longstanding

red light camera programs support their use, according

to a new survey from the Insurance Institute for

Highway Safety. The findings follow an Institute study

that showed cameras have reduced the rate of fatal

red light running crashes by 24 percent in these same

cities.

The substantial public support for the cameras indicated

that red light camera opponents, while often

vocal, are a minority. Even in Houston, a city that

voted in a November 2010 referendum to shut off its

cameras, a majority of drivers say they favor red light

camera enforcement, according to the new report.

"Most drivers don't buy the argument that it's somehow

wrong to enforce the law just because you're

using a camera to do it," said Anne McCartt, the

Institute's senior vice president for research in a statement

"They understand that this technology is preventing

crashes in their cities."

An Institute study released earlier this year showed

that red light cameras save lives. Researchers looked

at U.S. cities with populations over 200,000 and compared

those with red light cameras to those without.

In the 14 cities that had cameras in 2004-08 but didn't

have them in an earlier comparison period, 159 fewer

fatalities occurred.

More than 3,000 people in the 14 study cities were

interviewed by cell phone and landline between Feb.

19 and March 29. The survey’s margin of error was

about two percentage points. An additional 300 people

were surveyed in Houston because of its recent

vote to shut off the cameras.

Among the 89 percent of drivers who are aware of the

camera programs in their cities, a majority said the

devices have made intersections safer.

Previous surveys also have found support for red light

cameras, according to the Insurance Institute for

Highway Safety.

Opponents say that the programs violate privacy and

are implemented by cities to generate revenue. Voters

in eight cities have rejected camera programs in ballot

initiatives during the past three years.

In the 14 study cities, a little more than a quarter of

respondents said they oppose cameras. Asked why,

responders said they believe cameras can make mistakes.

Others also contended the cameras are about

money, not safety. Some said they make roads less safe

and lead to more crashes, while 17 percent disapproving

of cameras argued that they're an invasion

of privacy.

The survey found less support for the use of cameras

to crack down on right-on-red violations than for

red light cameras generally. Such violations include

making a right on red where it is not permitted and

making the turn without stopping. Cities differ as

to whether they issue tickets for rolling right-on-red

turns when they are caught on camera. Nearly a fifth

of drivers say they support cameras but oppose righton-red

enforcement. Forty-one percent of drivers support

using cameras for these violations.

“Right-on-red violations usually aren't associated

with T-bone crashes, but they make intersections

much more dangerous for pedestrians in particular,"

McCartt says. "The survey results show cities need to

do a better job explaining this issue to drivers."

Drivers support red light cameras in 14 study cities:

Bakersfield, Calif. – 68 percent; Baltimore – 67 percent;

Chandler, Ariz. – 75 percent; Chicago – 65;

Garland, Texas – 66 percent; Long Beach, Calif. – 48

percent; Phoenix – 74 percent; Portland – 68 percent;

Raleigh, N.C. – 62 percent; Sacramento – 71 percent;

San Diego – 64 percent; Santa Ana, Calif. – 54 percent;

Toledo – 58 percent; and Washington, D.C. –

78 percent.

Reach Over 30,000

Bicycling Enthusiasts

Call 301-418-1039

or email

neil@spokesmagazine.com

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August 2011

25


Family Cycling 101

by kevin brugman kbrugman@cox.net

A Need for More Family Friendly Events

What happens when you have as many kids on a bike

ride as adults? You have fun! No, that was not a trick

question, and it is something that we have been experiencing

for the past 10 years.

We did our first organized ride with a child along

when our oldest son was 6 months old. We thought

that we would have had the youngest participant

in the 1997 Midwest Tandem Rally, but there was

another couple along that had an even younger child

along. There were some kids, but we did not see very

many children at that event. It was pretty much for

adults and older adults at that. Kids were not discouraged,

but there were not many activities for the children

either.

So we started looking around for bike rides that

encouraged children and unfortunately did not find

many. One of the few bike events that we did find was

the Family Cycling Tour (FCT) that had been going

for about 20 years. It had been started by a number

of families, including several in the Washington metropolitan

area after having bad experiences at some

of the organized bike events where their families were

not made to feel welcome. Unfortunately the FCT

met over Labor Day weekend and we were unable to

attend, so being young, foolish and dedicated cyclists,

we decided to host our own.

We got in touch with Harvey and Susan Sachs who

were two of the originators of the FCT along with

some of the current coordinators. They shared that

when they originated the FCT, many of the cycling

events were child agnostic or even unfriendly. They

we make

cycling more

cycling more

l o v e y o u r

bike [more]

26 August 2011

fun

fun

Takoma Bicycle

KHS | ReDline | ToRKeR | PARTS | ACCeSSoRieS | RePAiRS

7030 Carroll Avenue

Takoma Park, MD 20912

301.270.0202

www.takomabicycle.com

wanted to establish an event where families would be

welcome and children would be encouraged to make

noise, run around and be kids.

The other issue for families was that some of the

events were rather expensive for the families to attend

so they wanted it to be affordable for the families.

It took a couple of years to get organized, but after

looking at YMCA camps, church camps, state parks,

hotels, and resorts in the Virginia, Maryland and

Delaware area, we found the Shad Landing State

Park near Salisbury, Md. People could rent cabins or

camping spots at a reasonable cost and by sharing

the responsibilities bring items for the meals, we were

able to keep the costs for the weekend to under $100

for a family of 4 if they were willing to camp.

We were somewhat familiar with the area having ridden

in several of the Seagull Centuries. The roads

were quiet and flat but what would we do and where

would we go? That is one of the other things that we

found with our boys. They found it rather boring to

go out and just ride for the sake of a ride. They wanted

to go someplace fun and the bike was just a way to

get there. Fortunately our rides on the Seagull had

resolved at least one of the problems. Furnace Town

was about 10 miles from the campground, which gave

us a ride that was not too long, but would give the

folks a decent ride. A plus was that on the way back,

there was an ice cream parlor half way back.

For the ride on the second day we found a decent

ride out to the bay. Although there are not many if

any beaches on the Chincoteague Bay, but we were

able to find a place where there was a long pier and

water slide going into the water.

So now we had a great place to ride, but would anyone

come? I approached the local Potomac Pedalers

Touring Club (PPTC) bike club and the Washington

Area Bicyclists in Tandem (WABIT) club for assistance.

The PPTC agreed to sponsor the ride and both

listed our ride in the local newsletters. We also referenced

the ride in the Tandem@Hobbes list serve. So

now we had done all the upfront work and it was time

to sit back and wait. We figured if we got four other

families we would consider it a success.

When the registrations quit coming in, there were 7

more families that had signed up with a total of 32

folks of which 16 were children. A couple of the families

were long term participants in the FCT and were

able to provide suggestions that helped make the

weekend go smoother. There were kids from 3 to 15

riding everything from singles to tandems and on the

back of bikes and in trailers.

After the weekend was finished we had nothing but

compliments from the participants. The crowning

compliment was folks asking if we were going to do it

again the next year. So we worked with the PPTC to

do it again the next year. That year we had another 7

families sign up including several that had attended

the first year. Over the years that has been the trend,

a few of the folks come back year after year and

each year there are a few new families that attend.

But the only family that attended the first year that

is still attending is ourselves, although we have had

some families that have attended for the past 8 years.

Interestingly the number has stabilized at about 8 to

10 families with a total of about 40 people.

That number of about 40 attendees seems to be an

optimal number. There are 10 cabins that seem to get

registered fast and plenty of tent and trailer locations

available. All the cooking is done outside on camp

stoves and we eat at the picnic tables. We have been

lucky regarding the weather. We have always been

able to do all our cooking and not been hampered

by rain. Although there was one year that there were

storm warnings and we had to find an alternate location

to cook supper. Fortunately the storms never

materialized and we went back to the campsites and

finished by roasting marshmallows and made S’mores.

One of the continuities over the years has been the

younger children riding their bikes round and round

the campground loop. We once figured that some of

the kids probably rode as many miles riding loops as

they did on the daily rides. Although there have been

a couple of scrapes, a sprained wrist and one broken

wrist from the kids taking falls, it has been impossible

to keep them down. Even after falling and getting

scrapped up, the kids would get right up and keep on

going. Why spoil the fun over a little blood?

It has been fun watching the children grow over

the years. Over the years we have seen children that

started out riding in trailers graduated to riding on

the backs of tandems, to their singles and are now

captaining tandems in some cases. We have also seen

young children proving that they can do more than

we expect. We have had children as young as 8 riding

the 20 mile outings on their own singles and then

coming back and continue to ride around the loop

with the others. Never underestimate what our children

can do.

This past year our faith in our children put to the

test. When we got to the ice cream stop, we looked

for our youngest son only to find he was not there.

The group in back thought that he was in the group

ahead and of course they thought that he was with us.

After some backtracking and very anxious moments,

my older son found him. My son, age 11, had drifted

back between groups and took a wrong turn. He

soon found that the route did not match the markings,

so he checked the road signs with the map,

figured out where he was and got back on track.

Another mother who is also a teacher, laughingly

observed, why is it that we teach our children how

to think for themselves and then are surprised when

they do it!

So after 10 years, we think have found a need in the

community. I was talking to one of the organizers of

the Family Cycling Tour and we both agreed that we

need more of these across the area. While it takes

some time and commitment to organize a family biking

event like these, the payoffs are enormous. The

kids have learned to enjoy biking and look forward to

seeing their old friends and meeting new ones. Kids

are proud to be moving out of trailers and onto their

singles to do the rides. And most important, the parents

and their children are having fun together and

building memories.


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calendar of events

To be listed, send information to Spokes,

5911 Jefferson Boulevard, Frederick, MD 21703 or

e-mail: neil@spokesmagazine.com

G RIF FIN CYCLE

4949 Bethesda Ave.

Bethesda, MD 20814

(301) 656-6188

www.griffincycle.com

ES T. 19 71

G R IF F IN CY C L E . CO M

Road, Hybrids, Mountain, Kids

Parts & Accessories for All Makes

Trailers & Trikes

Family Owned – In Bethesda for 40 Years

Featuring Bikes from:

For a more comprehensive list check out

www.spokesmagazine.com.

AUGUST 12-14 – TOUR DE FREDERICK

Riders proclaimed it one of the best cycling weekends

of their season last year. Everything is first class from

the food to the riding. Explore Frederick County,

Maryland, as only the locals can show you. Ride the

legendary covered bridge route, tackle Sugarloaf if

you dare, see many of Frederick County’s finest sights

including wine tastings, a special evening at the local

minor league baseball set up just for us, and a gourmet

dinner at the local arts center. All proceeds go to

the Boys and Girls Club of Frederick County. Space is

limited on this second annual Spokes Magazine weekend.

Call 301-371-5309 or log onto www.tourdefrederick.com

for details.

AUGUST 13 – ANTHEM MOONLIGHT RIDE

Howl at the full moon and celebrate the joy of cycling

at the Anthem Moonlight Ride. Let your wild side

show by decorating your bike and winning the best

bike costume award. There will also be prizes for the

best decorative lights for your bike. Rides start and

finish at Sports Backers Stadium and features a short

"Half Moon" (8 miles) or a longer "Full Moon" (17

miles) route through the North side and near West

End. After the ride, enjoy a free concert and a complimentary

soft drink or Blue Moon beer. Plus, there

will be plenty of exhibitors, food, and interactive

activities. It's a great way to spend a summer evening!

Registration begins at 6 p.m. Event concludes at midnight!

More Info: Call the Sports Backers at (804)

285-9495 or email moonlightride@sportsbackers.org.

AUGUST 13 – CUMBERLAND VALLEY CENTURY

The Cumberland Valley Cycling Club again hosts

this very popular (over 400 riders last year) tours of

Washington County, Md. Rides include a 26, 63 and

100 miler over low traffic roads going over stone

bridges and by green, picturesque farms capes. Rides

start in Boonsboro, Md., about 1.5 hours from D.C.

and Baltimore. Great food! Portions of the proceeds

go to San Mar Children’s Home (last year over $2,000

was contributed). For details, or to register go to www.

bikecvcc.com

SEPTEMBER 3 - BAY COUNTRY CENTURY

Scenic rides (25-100 miles long), beginning and ending

at Owings, Md., through the western shore of the

Chesapeake Bay in southern Anne Arundel County.

Rolling hills, beautiful farmland, and breathtaking

views of the bay. Presented by the Annapolis Bicycle

Racing Team. More info at www.abrtcycling.com or

register at bikereg.com

SEPTEMBER 9-11 – TOUR DE CANAL

Since its inception in 1997, this event has raised more

than $1.5 million to fund promising research and

services for those who suffer from Alzheimer’s. This

series of very popular rides, ranges from a challenging

but fully supported two day tour of the entire 184

mile C&O Canal beginning in Cumberland, Md., and

ending in Washington, D.C., to a 100 mile route over

the same two days, to a one day 20 mile memory ride.

Here’s your chance to do the canal with support. For

details log onto www.alz.org/nca or call (800) 728-

9255, or (703) 359-4440..

SEPTEMBER 10 – AMISH COUNTRY TOURS

Five tours ranging from 15-100 miles in and around

the legendary Amish farm country near Dover,

Delaware, four food stops, catered BBQ. 25th anniversary

of this popular event. Call 800-233-5368 or log

onto www.amishcountrybiketour.com

SEPTEMBER 10 – SKIPJACK BIKE TOUR

The Deal Island/Chance Volunteer Fire Company

is hosting these rides (15, 30 and 75 mile options)

beginning at 7:30 a.m. through some of the most

beautiful wildlife, harbors and marshlands on the

Eastern Shore of Maryland. T Shirts for all riders, 3

rest stops, EMS Available, sag wagon & of course the

unforgettable “Brownies.” An authentic Skipjack “The

Kathryn” will be at the harbor and Captain Stony

Whitelock will be giving tours & short sails out on the

Tangier Sound. (Weather & Wind permitting) For

additional information and registration go to www.

dealislandmaryland.com or email ecross@lswa.org or

call (410) 784-2335 for more information.

SEPTEMBER 11 – SOUTHERN MARYLAND CENTURY – THE

INDIAN HEAD 100

Enjoy a bike ride of 16 to 100 miles through Southern

Maryland on the Oxon Hill Bicycle and Trail Club’s

Indian Head 100. Call 301-567-0089 or see www.

ohbike.org/century for details.

SEPTEMBER 17 – ST MARY’S CENTURY

Previously known as the Amish Hundred, each year

hundreds of cyclists enjoy the quiet rural charm of

St. Mary's County. Steeped in history and culture,

Southern Maryland is laced with quiet country roads

perfect for cycling. Pass farms being worked today,

as they were 200 years ago. Take time to stop at

local stores, roadside stands, or the farmer's market

to sample the produce, baked goods and crafts of

the community. Visit the archaeological exhibits at

the St. Clément’s Island Museum and the experience

the history of the early settlers at St. Clément’s

Island. Choose a traditional full century (100 miles),

a 65-mile or 35-mile course. Routes are flat to rolling,

with an occasional hill. At the end of the ride enjoy a

shower at College of Southern Maryland and grab a

bite at the free picnic. All rides start from the College

of Southern MD located in Leonardtown, MD. For

more information: e-mail stmaryscentury@paxvelo.

com or contact the ride coordinator, Fred Parker, at

757-395-9305

SEPTEMBER 17 – IRON FURNACE 50

The First Annual Iron Furnace Fifty in Worcester

County, near Ocean City on Maryland’s Eastern

begins and ends at Furnace Town. It is a fundraiser

for the Furnace Town Foundation and the Snow Hill

Rotary Club. Cyclists will have a choice of 50-mile or

50-kilometer routes with frequent rest stops (where

drinks and snacks will be available). The $60 registration

fee includes free admission to Furnace Town,

a long-sleeved Iron Furnace Fifty t-shirt, GPS route

maps as well as a copy of the Delmarva Bike Map,

which is a wealth of cycling information for the entire

Delmarva Peninsula.

A catered luncheon with live entertainment awaits

riders at the finish. For more information on the Iron

Furnace Fifty and to register online, visit www.ironfurnacefifty.org.

SEPTEMBER 17 – DR100 WALK/RUN/RIDE

This walk, run or ride in honor of Dr. Joseph Mirenda,

hosted at James Madison University in Harrisonburg,

Va., commemorates the late Mirenda, who was tragically

killed in August 2009, while riding from the

Wintergreen Resort to surprise his son Nic, a student

at JMU. All proceeds are donated to expand bike and

28 August 2011


pedestrian lanes on public roads and to the James

Madison University Foundation for the purpose of

supporting a student who exhibits dedication to helping

others in his community. Visit www.DR100.org or

contact Steve Tomasi at (540) 383-6414 for more info.

SEPTEMBER 18 – BACK ROADS CENTURY

Potomac Pedalers Touring Club invites cycling enthusiasts

of all ability levels for a great day of riding and

fun in the Shenandoah Valley; with distances of 25,

30, 50, 65 and 100 miles. It’s a fully supported event

providing cue sheets, rest stops with food and drinks,

as well as mechanical support during your ride. The

Back Roads Century travels through several small

towns and villages that helped shape our nation’s history.

We start in Berryville, VA, a colonial crossroads

settlement. You’ll pass through the historic towns of

Middleway and White Post. And one of our rest stops

is at the Burwell-Morgan Mill, established in 1785.

Another popular destination during our ride is White

Post Restorations, which is where we serve our “world

famous” tomato sandwiches; freshly made under a

shady oak tree, for you to relax and enjoy before completing

your ride.

For further details and registration visit

www.backroadscentury.org.

SEPTEMBER 18 – LYMPHOMA RESEARCH RIDE

Recreational 25 or 50 mile ride through the rural

countryside near and around Montgomery County,

Maryland’s Sugarloaf Mountain. This is a fundraising

event. For details or to register log onto www.lymphoma.org/2011ride;

or call (732) 828-6100.

SEPTEMBER 23-25 – RIVER, RHYTHM & RIDE

Virginia's Northern Neck, "the Garden of Virginia,"

serves as the host for the sixth annual River, Rhythm

& Ride (formerly the Northern Neck RiverRide).

Tour this special and unique peninsula, located

between the Rappahannock and Potomac Rivers, with

800 cycling enthusiasts and experience the heritage,

culture and incomparable scenery that this region has

to offer. It will include routes of 100, 60, 50, 25 miles

on Saturday and unsupported group rides on Sunday.

Registration has been reduced to $35, with camping,

meals, and other options priced separately. Those

who wish to make a weekend of it may camp or rent

cabins on beautiful Indian Creek near Kilmarnock.

The Northern Neck is on the western shores of the

Chesapeake Bay and the ride includes rural routes

and scenic water views of the Bay. The ride is based in

Kilmarnock, VA. Registration information and other

facts about the ride are available at www.riverride.org

SEPTEMBER 24 – ALPINE LOOP GRAN FONDO

Hosted by professional cyclist Jeremiah Bishop,

The Alpine Loop Gran Fondo is an event to welcome

cyclists and spectators to his hometown of

Harrisonburg, Va., for an exciting weekend of special

events, challenging rides, charity fundraising and festivities

for the entire family.

Bishop nicknamed this, his favorite training route,

after the glorious mountain top meadows, winding

climbs and hillside farms reminiscent of the Austrian,

German and Swiss settings where he has competed.

The route begins in Harrisonburg, Virginia and covers

approximately 100 miles featuring 11,000 feet of

climbing. Shorter slightly less challenging 28 and

71 miles alternatives routes are also available. For

more information contact Jeremiah Bishop at (540)

246.3833, or log onto www.alpineloopgranfondo.com

SEPTEMBER 25 – CANNONBALL CENTURY

The 13th annual tour of Stafford and Fauquier

Counties in Central Virginia. Choose from a 25,62

or 100 mile route. Routes are flat to rolling hills.

Great rest stops featuring homemade goodies,

clearly marked routes, mechanical support and BEST

(Bicycle Equipment Support Team) vehicles. Free

post-ride lunch. Proceeds support the Spotsylvania

Greenways Initiative and the Fredericksburg Pathway

Partners. Register on-line at active.com or bikereg.

com. For more information, visit www.bikefred.com.

or e-mail Morgan at himorgan 1210@gmail.com or

call (540) 220-0772.

SEPTEMBER 25 – THERE GOES MY HERO RIDE

Join 100s of bicycle enthusiasts for a charity bike

tour & family festival to benefit There Goes My Hero

Foundation. The event will take place at Oregon

Ridge Park in Hunt Valley, MD. Registration starts at

6 a.m., with a shotgun start at 9 a.m. There will be

four courses available including the 5 mile, 15 mile,

30 mile, and 60 mile. All 60 mile riders must leave the

parking lot no later than 8 a.m. There Goes My Hero

Foundation is a non-profit organization whose mission

is to restore hope to Leukemia patients and their

families by increasing bone marrow registrants, providing

nutritious meals, and supporting blood cancer

research. For further information, go to www.theregoesmyhero.org

or contact Terry at terryseventsplus@

aol.com, (410) 299-1422.

OCTOBER 1-2 – PA RIVER RAMBLE

On this Pedal Pa bicycle tour meets on Saturday for

breakfast at the historic Yardley Inn. Then cycle up

the PA side of the Delaware River from Yardley, Bucks

County to Easton, home of Lafayette College and a

fun destination with lots to do. Stay at the Comfort

Inn, with an indoor heated pool. You will be riding

on the recently restored Canal Towpath. Cyclists may

depart our river route to explore some scenic and

historic villages for lunch and some shopping. On

Sunday, cyclists cross the River to Philipsburg and ride

some narrow back roads to Milford and Frenchtown

where a well maintained 21 mile Canal path begins

following the River and the Delaware & Raritan Canal

from Frenchtown to Washington Crossing, where

we will cross the river, and return to Yardley. Cyclists

may depart the Towpath at many locations to explore

some scenic and historic villages for lunch and some

shopping. The 105-mile round-trip is mostly flat. Log

onto www.pedalpa.com for details.

OCTOBER 8 – CYSTIC FIBROSIS CYCLE FOR LIFE

Tour the legendary covered bridges of Frederick

County, Maryland, in this fundraising event. The

route will start and end at Utica Park where you will

enjoy a family friendly after ride party. Registration

fee includes training rides, a commemorative long

sleeved t-shirt and more. Raise $750 or more and

receive the 2011 Aptalis CF Cycle For Life® cycling

jersey. Cyclists are required to raise a minimum of

$165 to participate. To learn more log onto www.cff.

org/GetInvolved/CycleForLife/

OCTOBER 9 – TOUR DU PORT

One of the East Coast’s most delightful inner city fun

rides, the Tour Du Port provides cyclists with a largely

car free experience in and around the most scenic

parts of Baltimore’s inner harbor and Ft. McHenry

areas. Over 1,500 cyclists converge on Charm City for

this event hosted by One Less Car. Routes range from

10 to 22 miles. Call (410) 235-3678, or email info@

onelesscar.org for details.

OCTOBER 15 — SEA GULL CENTURY

Acclaimed as one of the best run and flattest century

rides in the country, the Sea Gull has become a full

weekend of Eastern Shore riding fun with rides and

events offered on Friday and Sunday. Expect a lot

of company, as in over 7000 riders. For details or

registration call (410) 548-2772, or log onto www.

seagullcentury.org

OCTOBER 21-23 – SHENANDOAH FALL FOLIAGE FESTIVAL

Enjoy spectacular cycling in Virginia’s beautiful

Shenandoah Valley in this 21th annual event. All new

routes on Saturday with rides each day for all skill levels

from easy family cycling to a challenging century.

Sag support and excellent rest stops on every route.

Visit Grand Caverns (with discount) and other scenic

and historic attractions in Staunton and the valley.

Check out www.shenandoahbike.org; email: fallbikefestival@comcast.net

or call (540) 416-0267 for details.

August 2011

29


cyclists' kitchen

by nancy clark, ms, rd

Exercise, Injury & Creatine: Updates from ACSM

Each year, more than 5,000 health professionals gather

at the Annual Meeting of the American College of

Sports Medicine (ACSM; www.acsm.org). At this year’s

meeting (Denver, June 1-4, 2011), exercise physiologists,

sports medicine doctors, and sports nutritionists

shared their research and offered updates. Here are

three updates that might be of interest.

The power of exercise

“Exercise is medicine” is the slogan for ACSM’s public

health campaign to teach people the importance of

living an active lifestyle “Exercise is better than medicine”

would also be a good slogan! According to Dr.

Karim Khan of the University of British Columbia,

lack of physical activity is the biggest public health

problem in the 21st Century. (I know, I am “preaching

to the choir” because you are undoubtedly already

active. But I'm sure you have friends and loved ones

who spend too much time on the couch. Please pass

along this message along to them.)

We know that exercise can reduce the risk of heart

disease, certain cancers, dementia, and other diseases

of aging. But what most people don’t know is 16% of

North Americans will die from low fitness/sedentary

lifestyle. That's more than the 14% of people who will

die from “smokerdiabesity” (smoking, diabetes, and

obesity combined).

If exercise is so good for us, why are so many people

failing to exercise regularly? And how can we get

them to exercise by choice? Incentives work in the

short term. That is, employees who get a discount on

their health insurance premium will initiate an exercise

program. But in the long term, people maintain

an exercise program if it gives them pleasure, makes

them feel good about themselves, improves their

mood, and offers friendship.

Wanna-be exercisers should take weight loss out of

the equation. That is, if they are exercising just to lose

weight, what happens when they reach their goal?

They'll still need to keep exercising to maintain that

fat loss, so they had better start a program they are

interested in enjoying for the rest of their lives!

Just as MDs monitor blood pressure and weight,

they should also monitor physical activity. Thanks to

ACSM's Exercise is Medicine campaign, doctors are

now being encouraged to prescribe exercise to their

overfat, underfit, (pre)diabetic clients, telling them

how often, how hard, and how long to exercise. This

written prescription has been shown to help improve

exercise compliance.

Nutrition for injuries

Unfortunately, part of living an active lifestyle seems

to entail being injured; no fun. Athletes with injuries

should pay attention to their diet. If they are petrified

of gaining weight (yes, petrified is a strong word, but

it seems fitting to many injured athletes who seek my

counsel), they may severely restrict their food intake.

One runner hobbled into my office saying, “I haven't

eaten in two days because I can't run…”

While injured athletes do require fewer calories if

they are exercising less than usual, they still need

to eat an appropriate amount of fuel. Injuries heal

best with proper nourishment. For example, if you

have had surgery (such as to repair a torn ligament),

your metabolic rate might increase up to 20%. Using

crutches increases energy expenditure by 5 to 8%. If

a wound happens to get infected, metabolic rate can

increase by 50%.

When injured, you want to eat mindfully, so that

you eat enough calories—but not too many calories.

Before you put food into your mouth, ask yourself:

“Does my body need this fuel? … Will this food provide

nutrients to help my injury heal?” Your mind may

want excessive treats to comfort your sorrow, but the

nutrient-poor cookies that help you feel happier for a

moment can contribute to undesired fat gain that will

increase your misery for the long run.

If you have ever had a broken bone, you have seen

first-hand the muscle wasting that occurs when, let's

say, a leg has been in a cast for 6 to 8 weeks. The good

news is, according to Dr. Stuart Phillips of McMaster

University, muscle strength and power returns quicker

than muscle size. You can minimize excessive muscle

loss by eating adequate protein. The typical (and

adequate) protein intake is 0.5 g protein per pound

of body weight per day ((1.1g/kg/day). During recovery,

a better target is about 0.7 g pro/lb (1.6 g/kg).

For a 150-pound athlete, that’s 75 to 105 g protein for

the day, an amount easily obtained through your diet.

Simply choose a protein-rich food at each meal and

snack throughout the day to help maximize healing

and minimize muscle loss.

Creatine and health

Creatine has been shown to enhance performance

in sports that require short bursts of energy (including

ice hockey, sprinting, soccer, weight lifting). The

question arises: Is creatine harmful? According to

Eric Rawson, PhD of Bloomsburg University in PA,

creatine is safe. Although critics have tried to implicate

creatine in athletic events that resulted in death,

other factors were involved, such as excessive exercise

in extreme heat.

December 2011

The NCAA and other sports organizations discourage

the use of creatine in teenage athletes. Teens who

take creatine while their bodies are growing will never

know how well they could have performed with simply

a good sports diet and hard work. The question arises:

Will athletes who take creatine be enticed to try other

ergogenic aids, such as harmful and illegal steroids?

The answer is unknown.

On a daily basis, the brain uses creatine to help us

think and process. (Thinking requires quick energy,

and creatine enhances that metabolic pathway.)

Taking creatine supplements can increase brain creatine

by 4 to 9%.

When the brain is tired, as happens with sleep-deprivation,

creatine may be able to enhance brain function.

For example, sleep deprived rugby players who

took creatine improved their accuracy when throwing

a ball (compared to those who did not take creatine).

The effect was similar to if they had taken caffeine,

another alertness-heightener.

Creatine might be helpful for athletes who suffer a

concussion. Research with animals suggests taking

creatine pre-concussion enhances recovery. Granted,

few athletes know when they will get a concussion,

but anecdotes tell us that hockey players who routinely

take creatine (and have higher brain creatine

status than athletes who do not take creatine) report

enhanced recovery. In certain medical situations

(such as muscular dystrophy, Parkinson’s disease),

creatine can also have a health-protective role.

30,000

active cyclists will read your ad here!

Call

301-371-5309

30 August 2011


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© 2010 TREK BICYCLE CORPORATION

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2 nd annual

Tour de Frederick

Tour

Frederick

August 12-14, 2011

www.tourdefrederick.com

Legendary covered bridge ride | Fireworks night at Frederick keys

history bike tours | catered dinner at deLapLaine arts center

sampLe maryLand's wines | one day option

Photos courtesy of Neil Sandler, The Tourism Council of Frederick County and the Frederick Keys.

titLe sponsor:

The Will Group

Foundation, Inc.

aLso sponsored by:

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