it ALL StArtS At 40 it ALL StArtS At 40 - Spokes Magazine
it ALL StArtS At 40 it ALL StArtS At 40 - Spokes Magazine
it ALL StArtS At 40 it ALL StArtS At 40 - Spokes Magazine
You also want an ePaper? Increase the reach of your titles
YUMPU automatically turns print PDFs into web optimized ePapers that Google loves.
Serving Cyclists in the Mid-<strong>At</strong>lantic States winter 2010.11<br />
FREE<br />
INTRODUCING<br />
The all new 2011 Madone.<br />
The lightest Trek ever.<br />
TREKBIKES.COM/MADONE<br />
available at these authorized dealers:<br />
_spokes 1<br />
MARYLAND<br />
ARNOLD<br />
BIKE DOCTOR<br />
953 R<strong>it</strong>chie Highway<br />
(410) 544-3532<br />
BALTIMORE<br />
MT. WASHINGTON<br />
BIKE SHOP<br />
5813 Falls Road<br />
(410) 323-2788<br />
BETHESDA<br />
GRIFFIN CYCLE<br />
4949 Bethesda Avenue<br />
(301) 656-6188<br />
COCKEYSVILLE<br />
THE BICYCLE CONNECTION<br />
York & Warren Roads<br />
(410) 667-10<strong>40</strong><br />
COLLEGE PARK<br />
COLLEGE PARK BICYCLES<br />
4360 Knox Road<br />
(301) 864-2211<br />
COLUMBIA<br />
RACE PACE<br />
6925 Oakland Mills Road<br />
(410) 290-6880<br />
DAMASCUS<br />
<strong>ALL</strong> AMERICAN BICYCLES<br />
Weis Market Center<br />
(301) 253-5800<br />
ELLICOTT CITY<br />
RACE PACE<br />
8450 Baltimore National Pike<br />
(410) 461-7878<br />
FOREST HILL<br />
BICYCLE CONNECTION EXPRESS<br />
2203 Commerce Drive<br />
(410) 420-2500<br />
FREDERICK<br />
BIKE DOCTOR<br />
5732 Buckeystown Pike<br />
(301) 620-8868<br />
WHEELBASE<br />
229 N. Market Street<br />
(301) 663-9288<br />
HAGERSTOWN<br />
HUB CITY SPORTS<br />
35 N. Prospect Street<br />
(301) 797-9877<br />
MT. AIRY<br />
MT. AIRY BICYCLES<br />
45<strong>40</strong> Old National Pike<br />
(301) 831-5151<br />
OWINGS MILLS<br />
RACE PACE<br />
9930 Reisterstown Road<br />
(410) 581-9700<br />
ROCKVILLE<br />
REVOLUTION CYCLES<br />
1066 Rockville Pike<br />
(301) 984-7655<br />
SALISBURY<br />
SALISBURY CYCLE & FITNESS<br />
1<strong>40</strong>4 S. Salisbury Blvd.<br />
(866) 758-4477<br />
SILVER SPRING<br />
THE BICYCLE PLACE<br />
8313 Grubb Road<br />
(301) 588-6160<br />
WALDORF<br />
BIKE DOCTOR<br />
3200 Leonardtown Road<br />
(301) 932-9980<br />
WESTMINSTER<br />
RACE PACE<br />
459 Baltimore Blvd.<br />
(410) 876-3001<br />
VIRGINIA<br />
ALEXANDRIA<br />
SPOKES, ETC.<br />
1545 N. Quaker Lane<br />
(703) 820-2200<br />
ARLINGTON<br />
REVOLUTION CYCLES<br />
2731 Wilson Boulevard<br />
(703) 312-0007<br />
ASHBURN<br />
SPOKES, ETC.<br />
20070 Ashbrook Commons Plaza<br />
(703) 858-5501<br />
BELLE VIEW<br />
SPOKES, ETC.<br />
Belle View Blvd.<br />
(703) 765-8005<br />
BURKE<br />
THE BIKE LANE<br />
9544 Old Keene Mill Road<br />
(703) 4<strong>40</strong>-8701<br />
FREDERICKSBURG<br />
OLDE TOWNE BICYCLES<br />
1907 Plank Road<br />
(5<strong>40</strong>) 371-6383<br />
LEESBURG<br />
BICYCLE OUTFITTERS<br />
34D Catoctin Circle, SE<br />
(703) 777-6126<br />
RESTON<br />
THE BIKE LANE<br />
Reston Town Center<br />
(703) 689-2671<br />
STAFFORD<br />
REVOLUTION CYCLES<br />
100 Susa Drive, #103-15<br />
(5<strong>40</strong>) 657-6900<br />
VIENNA<br />
SPOKES, ETC.<br />
224 Maple Avenue East<br />
(703) 281-2004<br />
WOODBRIDGE<br />
OLDE TOWNE BICYCLES<br />
14477 Potomac Mills Road<br />
(703) 491-5700<br />
WASHINGTON, D.C.<br />
GEORGETOWN<br />
REVOLUTION CYCLES<br />
3411 M Street, N.W.<br />
(202) 965-3601<br />
8/27/10 1:07:37 PM
On<br />
theCover<br />
Approaching <strong>40</strong>, Henrik Olsen of Walkersville, Md., decided<br />
to get into bicycling. By 45, he's become one of the East<br />
Coast's best long distance racers.<br />
page 6<br />
what do q-tips and love have to do w<strong>it</strong>h each<br />
other? Read on.<br />
I wasn’t planning on getting a new bicycle this winter.<br />
My bike was only two years old, and when I got <strong>it</strong>, <strong>it</strong><br />
was state-of-the-art. Carbon fiber frame, carbon fiber<br />
cranks, carbon fiber handlebars, stem and seat post.<br />
Aero wheels, of course.<br />
So, when I took this new baby out for a test ride, I’d<br />
already prepared my “thanks, but no thanks” speech.<br />
I was already riding the best of the best, and what<br />
could be better?<br />
Surprise, surprise!<br />
How do bike companies do this? This first ride was<br />
on a fall group ride, put together by Rob Laybourn,<br />
founder of the U.S. Air Force Cycling Classic in<br />
Arlington. The group included some of his events<br />
sponsors, but also about 15 members of the U.S.<br />
Naval Academy bike racing team. Yikes. I’m old and<br />
don’t do those kind of training rides anymore.<br />
This challenging ride, I figured, would accomplish<br />
one of two things. For whatever reason, the bike<br />
would not work out and I’d have a built in excuse<br />
to drop back and cruise in on my own. Or the bike<br />
would astonish me and propel me enough to actually<br />
keep up.<br />
I was putting my money on scenario #1.<br />
Well, as the group headed out on flat to rolling sections,<br />
I stayed in the back and sucked wheels. I was<br />
finding my tempo and rhythm and found that I could<br />
hold onto the field. Surprisingly, I found on slight<br />
rises the bike seemed to accelerate and I had to do a<br />
slow brake. No longer much of a climber, I couldn’t<br />
hold w<strong>it</strong>h them on the climbs or up Sugarloaf<br />
Mountain, which I didn’t even attempt. But this baby<br />
flew, unlike any bike I’ve ever ridden.<br />
The bike manufacturer somehow managed to shave<br />
another full pound, putting the complete bike in the<br />
sub-15 pound category. All <strong>it</strong>s brake and derailleur<br />
cables were now hidden from view buried inside the<br />
bike’s tubing. But the biggest difference had to be the<br />
full carbon wheels (carbon rims and carbon hubs).<br />
Wow! Love again.<br />
Last night I found myself doing something I haven’t<br />
done in years. I brought the new baby into our sunroom,<br />
and as I watched a Redskins game (and I am<br />
not a football fan) I detailed her every inch.<br />
Want a measure of my newfound passion? I dug out<br />
the Q-Tips. There is no other way to get the road gr<strong>it</strong><br />
out of a bike's nooks and crannies.<br />
The downside to all this passion is <strong>it</strong> rained last night,<br />
and while I fully planned on riding her to work today,<br />
I couldn’t bring myself to getting her dirty.<br />
Oh well, <strong>it</strong> is supposed to be dry tomorrow.<br />
Happy trails.<br />
Neil Sandler<br />
Ed<strong>it</strong>or & Publisher<br />
Touring • Racing • Off-Road<br />
Recreation • Triathlon • Commuting<br />
SPOKES is published monthly eight times a year — monthly<br />
March through September, plus one winter issue. It is available<br />
free of charge at most area bicycle stores, f<strong>it</strong>ness centers and<br />
related sporting establishments throughout Maryland, Virginia,<br />
the District of Columbia, and parts of Pennsylvania, Delaware and<br />
West Virginia.<br />
Circulation: 30,000. Copyright©2010 SPOKES.<br />
All rights reserved. No reprinting w<strong>it</strong>hout the publisher’s wr<strong>it</strong>ten permission.<br />
Opinions expressed and facts presented are attributed to the respective<br />
authors and not SPOKES. Ed<strong>it</strong>orial and photographic submissions are welcome.<br />
Material can only be returned if <strong>it</strong> is accompanied by a self-addressed,<br />
stamped envelope. The publisher reserves the right to refuse any advertising<br />
which may be inappropriate to the magazine’s purpose.<br />
Ed<strong>it</strong>orial and Advertising Office:<br />
SPOKES<br />
5911 Jefferson Boulevard<br />
Frederick, MD 21703<br />
Phone/Fax: (301) 371-5309<br />
GRAPHIC DESIGN<br />
Studio 22<br />
www.studio20two.com<br />
winter 2010/11<br />
EDITOR & PUBLISHER<br />
Neil W. Sandler<br />
neil@spokesmagazine.com<br />
CALENDAR EDITOR<br />
Sonja P. Sandler<br />
sonja@spokesmagazine.com<br />
www.spokesmagazine.com<br />
Come in<br />
from the<br />
cold<br />
for HOT<br />
Winter<br />
Deals!!<br />
What will you find at the SWAP... More than 200 vendors,<br />
thousands of discounted cycling and f<strong>it</strong>ness products,<br />
product demos, prizes and giveaways, special events and<br />
so much more…<br />
Admission is still only $5!<br />
Sunday, February 13th, 2011<br />
9:00 am-2:00 pm<br />
Carroll County Agricultural Center<br />
706 Agricultural Center Drive<br />
Westminster, MD 21157<br />
www.StopSwapAndSave.com<br />
See you at the SWAP!!
Touring Ride In Rural Indiana®<br />
TRIRI® presents four tours in 2011,<br />
vis<strong>it</strong>ing Indiana’s beautiful state parks<br />
along lightly traveled, scenic routes.<br />
Overnights in state parks<br />
Catered breakfasts and dinners<br />
TRIRI® Bicycle Rallies 2011:<br />
June 12-15 at Spring Mill State Park<br />
August 14-17 at Clifty Falls State Park<br />
Loop rides from a single state park<br />
RAINSTORM 2011:<br />
July 11-16<br />
Five century rides over<br />
five days, w<strong>it</strong>h 160 miles<br />
on day six<br />
SEPTEMBER ESCAPADE 2011:<br />
September 11-16 • South central Indiana<br />
8<br />
www.triri.org (812) 333-8176<br />
7th ANNUAL<br />
TOUR DE CARROLL<br />
Save the date: APRIL 23, 2011<br />
Get those bikes and<br />
cycling legs in shape<br />
& enjoy the beautiful<br />
Carroll County countryside!!<br />
Show and Go – 7am to 10am<br />
Lunch (included) – until 3pm<br />
4 New Sensational Bike Routes:<br />
High Tech Metric Century, 63 miles<br />
Spring Classic, 39 miles<br />
Recreational, 25 miles<br />
Family Fun, 8 miles<br />
Radio sag and sweep on all routes until 3pm.<br />
Rest stops, maps, cue sheets.<br />
Plenty of free parking and nearby motels.<br />
Easy location at Dutterer’s Park in Westminster, MD<br />
(just off Rt.1<strong>40</strong>; 25 miles W of Baltimore, 20 miles E of Frederick).<br />
$<strong>40</strong>.00 Registration includes:<br />
Lunch<br />
T-shirt<br />
Brownies and Ice Cream<br />
50/50 Raffle Drawing at Noon<br />
Rain<br />
or<br />
Shine!<br />
30 day pass to Westminster<br />
Family Center, full service<br />
gym. ($55 value) Sponsored<br />
by the C<strong>it</strong>y of Westminster Parks<br />
and Recreation Department<br />
BICYCLE RIDE ACROSS GEORGIA<br />
32nd annual BRAG RIDE<br />
Join BRAG 2011, June 4-11,<br />
begin in <strong>At</strong>lanta and March to the Sea, w<strong>it</strong>h<br />
overnight stops in Oxford, Milledgeville, Dublin,<br />
Metter, Hinesville, and ending in Savannah.<br />
1300 Riders • Street Dances • Ice Cream Social<br />
End-Of-The-Road Meal • Great Fun for Families<br />
60 Miles Average per Day<br />
Hammerhead Options (for add<strong>it</strong>ional mileage)<br />
Layover Day • Rest Stops Every 10 – 15 Miles<br />
For more information, vis<strong>it</strong> www.brag.org,<br />
or email info@brag.org, or call 770-498-5153.<br />
Other 2011 Rides:<br />
• Spring Tune-Up Ride,<br />
Madison, GA, April 15 -17<br />
• Georgia BikeFest, October<br />
To register and for further information go to or call:<br />
www.active.com or www.tourdecarroll.com<br />
Call 410-8<strong>40</strong>-8381<br />
100% of the funds raised directly benef<strong>it</strong> our partners, West End<br />
Place (Carroll County’s only private, non-prof<strong>it</strong> service for low<br />
income seniors) and the Humane Society of Carroll County.<br />
Reach Over<br />
30,000<br />
Bicycling Enthusiasts<br />
Call 301-371-5309
Don’t Miss an Issue!<br />
Subscribe to<br />
■ Yes!<br />
Send me<br />
the next<br />
8 issues<br />
first class<br />
for $25.<br />
Name_____________________________________<br />
Address___________________________________<br />
The exotic (Webster, adj., 3) Great Lakes, Erie Canal, &<br />
NYS Finger Lakes are the perfect bicycle touring<br />
destinations for adventurous & independent<br />
minded experienced & novice cyclotourists<br />
Use our bicycle tour guide books<br />
for a sucessful & wonderful tour<br />
C<strong>it</strong>y/State/Zip_____________________________<br />
Send check or money order<br />
payable to:<br />
SPOKES, 5911 Jefferson Boulevard<br />
Frederick, MD 21703<br />
OR subscribe online at:<br />
www.spokesmagazine.com<br />
Cyclotour Guide Books<br />
www.cyclotour.com<br />
cyclotour@cyclotour.com<br />
Tel. & fax: 585 244-6157<br />
Rem<strong>it</strong> by check; cred<strong>it</strong> card using Paypal<br />
Central Florida<br />
Middle left C&O Canal, Wash, DC<br />
Bottom left Florida Keys.<br />
P’t<strong>it</strong> train du Nord<br />
Bicycling Tours for<br />
seniors 50+<br />
Central Florida<br />
Allegheny Passage, PA<br />
C&O Canal, Washington, DC<br />
Amish Country, PA<br />
“Its not how far nor how fast,<br />
<strong>it</strong>s the pleasure of the journey”<br />
www.seniorcycling.com<br />
Florida Keys.<br />
37419 Branch River Road | Loudoun Heights, VA 20132 | info@seniorcycling.com
It All Starts at <strong>40</strong><br />
by neil sandler<br />
“My goal from the start was to break 30 hours, but<br />
DeLong scared me the day before we started when he<br />
said he was hoping to break 26 hours,” Olsen recalled.<br />
“He started off very strong, averaging 23-24 miles<br />
per hour on a slight incline that lead up to the first<br />
real climb. He was probably putting out about 300<br />
watts (of power) into that first real climb. I thought<br />
I’d made a mistake teaming up w<strong>it</strong>h him. I thought<br />
I shouldn’t have given his wife my water bottles and<br />
(nutr<strong>it</strong>ional) mixes. But he was happy to lead.<br />
“About around the 100 mile mark I seriously thought<br />
about dropping back,” Olsen continued. “He was<br />
doing the major<strong>it</strong>y of the pulls, so I did everything<br />
I could to hold onto his wheel. Suddenly, at the<br />
168 mile mark (a control point) the roles reversed.<br />
Dennis appeared to have become dehydrated in the<br />
heat of the day and told me several times to go ahead<br />
w<strong>it</strong>hout him. We kept <strong>it</strong> together though and managed<br />
the remaining 232 miles.”<br />
It is not often that one finds team efforts in ultraendurance<br />
cycling, but the sport is not short on<br />
human<strong>it</strong>y or an understanding that everyone is vulnerable<br />
to mechanical, physical or natural obstacles.<br />
-----------------------------<br />
If, as you approach middle age, you decide you want to become one of the country’s<br />
best long distance bike racers, you might find a better way than rising long distance<br />
star Henrik Olsen of Walkersville, Md.<br />
So how did this middle-aged recreational cyclist<br />
manage to formulate a career as a long distance<br />
bike racer, when prior to these events, the longest<br />
bike ride he’d ever been on was a camping tour of<br />
England and Ireland when he was 28?<br />
In 1993, he took a job in Canada w<strong>it</strong>h the goal of<br />
improving his English. He had recently finished his<br />
masters in mechanical engineering and was hired to<br />
work for a year at Queens Univers<strong>it</strong>y in Ontario. It was<br />
there that he met his wife to be, Susan, who was from<br />
Calgary, AB, Canada, but studying at the univers<strong>it</strong>y.<br />
After Susan graduated and he finished his year at the<br />
univers<strong>it</strong>y he traveled west to Calgary. Desp<strong>it</strong>e having<br />
only bought her first hybrid two weeks earlier, the<br />
two of them completed a two week bike tour of the<br />
Canadian Rockies. On the last day of their tour, they<br />
ran out of food a the highest point in their journey.<br />
As they were riding their bikes up an 11% grade,<br />
w<strong>it</strong>h no convenience store in sight, his future wife<br />
declared, “I am done; I want a couch, some bonbons<br />
and a TV remote.”<br />
“honey,” he called his wife on the phone midway<br />
through the Shenandoah 1,200 kilometer race.<br />
“My knee hurts so bad I can’t go on. Can you come<br />
pick me up? I’m at the North Carolina border.”<br />
Turns out the North Carolina border was the furthest<br />
point the racers in this event would ever be from the<br />
starting in Leesburg, Va.<br />
Henrik, <strong>it</strong> turns out, made the cataclysmic mistake of<br />
attempting this huge challenge on a new bike he’d<br />
never ridden longer than 50 miles.<br />
If there was any good news, Henrik managed to talk<br />
some others who dropped out of the race into renting<br />
a car back to Leesburg.<br />
But when Henrik arrived in Leesburg, he realized<br />
he’d forgotten his car keys at a hotel in North<br />
Carolina. His wife was okay w<strong>it</strong>h the one hour drive to<br />
Leesburg to drop off the spare key.<br />
Welcome to the life of the dedicated long-distance<br />
bike racer.<br />
-----------------------------<br />
Five years ago, as Henrik Olsen approached the age of<br />
<strong>40</strong>, he decided that ne<strong>it</strong>her soccer, handball (played<br />
in his native Denmark), or running were motivating<br />
enough to make “his sport.”<br />
He had tried biking before. Growing up in Denmark<br />
he used biking as a means of transport rather than a<br />
means of physical challenge.<br />
“I never raced, and other than a bike camping vacation<br />
through England and into Ireland, I never did<br />
any real serious bicycling,” he told SPOKES.<br />
So how does a now 45-year-old noise and vibration<br />
engineer for Bechtel Power Company, w<strong>it</strong>h two busy<br />
young children, turn into one of the most compet<strong>it</strong>ive<br />
long distance bike racers on the East Coast?<br />
Along w<strong>it</strong>h a former winner of this year’s <strong>40</strong>0 mile<br />
race around New York’s shimmering Finger Lakes the<br />
5’10” tall, and 157 pound Dane shattered the race<br />
record. Olsen and two-time-Race Across America rider<br />
Dennis DeLong of Greece, NY, smashed the 2007<br />
record by a full hour, finishing in a time of 29 hours,<br />
54 minutes in the mid-August event.<br />
Competing in the Finger Lakes' QuadZilla <strong>40</strong>0 miler<br />
for the first time, Olsen agreed the day before the<br />
race began to share pacing roles w<strong>it</strong>h DeLong in<br />
exchange for having DeLong’s wife serve as both riders’<br />
support crew. The QuadZilla is one of the long<br />
distance events that allows drafting.<br />
But the partnership nearly broke up at the very start.<br />
6 Winter 2010/11
In 2002, Olsen heard of a good job opportun<strong>it</strong>y w<strong>it</strong>h<br />
Bechtel in Frederick, Md. W<strong>it</strong>h two small children,<br />
Anders (now 10) and Amelia (now 8), Olsen took the<br />
new pos<strong>it</strong>ion.<br />
By 2004 Olsen was catching the biking bug. <strong>At</strong> first,<br />
all he had time for was 20 mile jaunts after work. But<br />
a couple of co-workers; John Gantnier and Bernie<br />
Sellers introduced him to night riding, and that<br />
opened up his cycling horizon. Through night-time<br />
riding buddy Bill Sm<strong>it</strong>h, Olsen learned about long<br />
distance randonneur rides and the National 24 hour<br />
Challenge in Michigan.<br />
After his first 100 mile ride, which took him 8.5 hours,<br />
Olsen confessed he was sore for weeks. That year,<br />
Olsen rode just over 2,000 miles total.<br />
In 2006, his brother-in-law talked him into entering<br />
L’Etape du Tour, where cyclists have the opportun<strong>it</strong>y<br />
to ride one of the most difficult stages of that year’s<br />
Tour de France, and in one day required him to<br />
cover 125 miles, ascending 15,000 feet in the French<br />
Pyrenees, including two Category 1 climbs and one<br />
HC climbs (so long and steep that <strong>it</strong> is beyond categorization<br />
by race officials).<br />
Returning to the U.S., Olsen now began training in earnest,<br />
riding the many mountains of Western Maryland.<br />
By 2008, Olsen was<br />
training for long distance<br />
events, but discovered<br />
he frequently didn’t eat<br />
properly, hydrate<br />
properly, or frequently<br />
overtrained. <strong>At</strong> that year’s<br />
24 Hours of Michigan he<br />
expected to cover 350-375<br />
miles, yet only covered<br />
284 miles.<br />
“I was truly beginning to<br />
understand the science<br />
of long distance riding.<br />
In that event, I just didn’t<br />
fuel my body properly,<br />
and basically my body can-<br />
at <strong>40</strong> continued on p.8<br />
Winter 2010/11<br />
7
at <strong>40</strong> continued from p.7<br />
nibalized <strong>it</strong>self...eating <strong>it</strong>self up. I was trying to<br />
get by on Gatorade.” He is now a firm believer in<br />
using Hammer Nutr<strong>it</strong>ion products. He meticulously<br />
plans for his races. He rations and proportions<br />
his fueling and is guided by his past experiences<br />
and spreadsheets.<br />
<strong>At</strong> his next 24 hour race, he covered <strong>40</strong>8 miles, exceeding<br />
his goal of 375. His distance set a new age group<br />
record, blowing away the existing record of 358 miles.<br />
“Now the bug was in me. I knew I could race and<br />
perform w<strong>it</strong>h the best out there,” he told SPOKES.<br />
As his training clicked up a notch, Olsen sought out<br />
rides w<strong>it</strong>h riders stronger and faster than him. He<br />
also set up a gym including a CycleOps and treadmill<br />
in his basement so that his training would not be<br />
impeded by weather. He watches Tour de France videos<br />
for hours as he tries to maintain his endurance<br />
in the winter.<br />
Although his current training is still lim<strong>it</strong>ed to after<br />
work rides, and early morning Saturday rides that he<br />
tries to complete by noon, he is more calculating and<br />
specific in his training regimen.<br />
This past June, at the 24 Hours of Michigan again,<br />
he had a huge breakthrough, covering 438.1 miles.<br />
Oddly enough, Olsen isn’t totally satisfied. “My nutr<strong>it</strong>ion<br />
still wasn’t dialed in. I qu<strong>it</strong> w<strong>it</strong>h 20 minutes to<br />
go. I should have been able to cover more miles.”<br />
<strong>At</strong> another event, less than a month later, he h<strong>it</strong><br />
424.5 miles in an event that, unlike the Michigan<br />
race, does not perm<strong>it</strong> drafting.<br />
Now, w<strong>it</strong>h the knowledge he needs for the correct<br />
training, correct nutr<strong>it</strong>ion and correct amount of<br />
rest and recuperation, Olsen thinks about the three<br />
or four events he intends to compete in 2011 and<br />
perhaps someday competing in the Race Across<br />
America…and he contemplates other possibil<strong>it</strong>ies.<br />
Maybe rough starts and a few years under the belt really<br />
are the way to develop an ultra-endurance cyclist.<br />
Don’t Miss an Issue!<br />
Subscribe to<br />
■ Yes!<br />
Send me<br />
the next<br />
8 issues<br />
first class<br />
for $25.<br />
Name_____________________________________<br />
Address___________________________________<br />
C<strong>it</strong>y/State/Zip_____________________________<br />
Send check or money order<br />
payable to:<br />
SPOKES, 5911 Jefferson Boulevard<br />
Frederick, MD 21703<br />
OR subscribe online at:<br />
www.spokesmagazine.com<br />
8 Winter 2010/11
Ironman, M-Dot are registered trademarks of the<br />
World Triathlon Corporation used here by permission.
Georgia on My Mind<br />
by ann abeles w<strong>it</strong>h photos by fred abeles<br />
As I drug my su<strong>it</strong>case and gear toward the tents, sweat streaming down my face, I<br />
asked “What am I doing starting a week-long bicycle ride in Georgia in June? I must<br />
have gone crazy last winter and forgotten what the southeast US is like in the summer.<br />
Oh well, <strong>it</strong>’ll be fun – I think.”<br />
<strong>it</strong> is saturday afternoon, June 5. My husband<br />
and riding partner Fred and I are at Our Lady of<br />
Mercy High School near Fayetteville, Georgia, a town<br />
about 25 miles south of Greater <strong>At</strong>lanta, checking in<br />
for the 31st BRAG, Bicycle Ride Across Georgia. This<br />
year’s ride is planned as a seven-day loop ride from<br />
Fayetteville to Columbus and back, 50 to 65 miles a<br />
day w<strong>it</strong>h a layover day in Columbus.<br />
I adm<strong>it</strong> I knew <strong>it</strong> would be warm but I had forgotten<br />
about the humid<strong>it</strong>y. To make the ride a l<strong>it</strong>tle easier on<br />
us, we had booked w<strong>it</strong>h Bubba’s Pampered Pedalers<br />
so we would have some amen<strong>it</strong>ies like shade, chairs,<br />
cool drinks and snacks. Also, Bubba’s crew would deal<br />
w<strong>it</strong>h putting up our tent in the 90+ temperatures that<br />
were expected for the week and taking down the dewcovered<br />
tents in the mornings.<br />
Fred and Ann Abeles<br />
10 Winter 2010/11
After checking in at the ride headquarters to pick<br />
up the cue sheets and our meal tickets, we sat in<br />
the Pampered Zone and met some of our fellow<br />
riders while wa<strong>it</strong>ing for evening. There were about<br />
1100 riders registered for the ride and some were<br />
camped around the school grounds. About 80 were<br />
w<strong>it</strong>h Bubba. A large number have opted to sleep in<br />
the air cond<strong>it</strong>ioned school gymnasium which looks<br />
like a shelter for victims of some major disaster. Air<br />
mattresses and sleeping bags cover the floor and<br />
some hallways leaving just narrow walkways between.<br />
When <strong>it</strong> was a b<strong>it</strong> cooler, we went over to the school,<br />
took our showers and then drove a few miles towards<br />
Fayetteville where we found some dinner before<br />
returning to the school to park the car for the week<br />
and crawl into our tent for the night.<br />
On these rides, the morning alarm is the sound of<br />
tent flaps being unzipped about 5 a.m. Sunday morning<br />
we got dressed, packed up our gear and rode our<br />
bikes over to the school cafeteria for breakfast. The<br />
first day, we are always a l<strong>it</strong>tle slow so <strong>it</strong> was nearly 7:30<br />
before we pedaled out of the parking lot and headed<br />
down the road for Griffin, our camping spot for<br />
Sunday night.<br />
Shortly after leaving the high school we passed an<br />
enormous mansion and several slightly smaller mansions.<br />
The big one that looked like some small college<br />
is the “home” of the boxer, Evander Holyfield. We’re<br />
told that the others are homes for some of his former<br />
wives. W<strong>it</strong>hin a few blocks, we were flying down and<br />
slowly pedaling up the rolling hills, typical of this part<br />
of southwest Georgia. The morning was pleasant and<br />
we soon were out of the <strong>At</strong>lanta suburban traffic and<br />
passing through rural farmland and forest on quiet<br />
roads. The mimosa trees and huge crape myrtles were<br />
all in bloom adding visual delight to the accompanying<br />
song of the birds.<br />
The rest stops were spaced every 10 – 15 miles along<br />
the way and were well stocked w<strong>it</strong>h hand washing stations,<br />
fresh fru<strong>it</strong>s, peanut butter and jelly sandwiches,<br />
pretzels, coolers of water and sports drink and, of<br />
course, a row of port-a pots.<br />
Fred and I, defin<strong>it</strong>ely in the senior c<strong>it</strong>izen group, were<br />
riding our Tour Easy recumbents and moved along<br />
towards the rear of the mid-pack of riders. Since we<br />
were usually greeted by a cheerful, “On your left” we<br />
were able to see a good many of our fellow riders during<br />
the day. This ride had many young riders, 20 – 50<br />
year olds, who quickly passed us on their sleek road<br />
bikes. There were also qu<strong>it</strong>e a few parents w<strong>it</strong>h youngsters<br />
on tandems or on tag-a-longs and a few l<strong>it</strong>tle<br />
ones in trailers.<br />
About 20 of the bikes were recumbents of many different<br />
styles and another 20 or so were tandems.<br />
There were a few trikes, especially because the ride<br />
also included riders from the Special Olympics<br />
Georgia, SOGA. One remarkable family had an adult<br />
and one child on a tandem pulling a specially modified<br />
trike that assisted the handicapped child on the<br />
trike to pedal.<br />
Well over half of the riders were from Georgia and<br />
most of them had done other BRAG rides.<br />
Because we knew very l<strong>it</strong>tle about this ride when we<br />
signed up, we also purchased the meal tickets that<br />
were offered for breakfast, lunch and dinner. The<br />
meals turned out to be qu<strong>it</strong>e variable – sometimes far<br />
too small for an adult biker and sometimes adequate.<br />
The rest stop provisions were good and plentiful so<br />
we could have easily skipped ordering the lunches.<br />
Dinners were h<strong>it</strong> and miss. It was difficult to know<br />
ahead of time whether <strong>it</strong> would have been convenient<br />
to go to the nearby town for dinner or not, and often<br />
<strong>it</strong> was not convenient. We ate the breakfast and dinner<br />
meals supplied by the schools and had enough<br />
snacks in the Bubba Zone to make up for missing<br />
calories. As the week went on and the weather got<br />
hotter, food was no longer high on my list.<br />
Even w<strong>it</strong>h our late start on Sunday, the pleasant route<br />
brought us to Spalding High School in Griffin by 1<br />
p.m. We rested in the Bubba Zone and had some cool<br />
drinks before organizing our stuff in our tent and<br />
then having our showers. We briefly considered taking<br />
the shuttle bus into town for the Wild West Days<br />
– Griffin is the birth place of “Doc” Holliday – but we<br />
decided we preferred a quiet afternoon in the shade<br />
and a chance to vis<strong>it</strong> w<strong>it</strong>h some of our fellow riders.<br />
After dinner we did take the shuttle bus into town in<br />
the hopes of finding some ice cream. Unfortunately<br />
for us and several other fellow riders, there were no<br />
ice cream vendors around and no ice cream stores.<br />
We’re not great fans of loud country music, so we<br />
caught the next shuttle back to the school and read<br />
our books till dark.<br />
georgia continued on p.12<br />
A-1 Cycling<br />
Two Locations Open 7<br />
Days a Week!<br />
Mon - Sat 10am-9pm<br />
Sun 12pm-6pm<br />
herndon<br />
Clock Tower Shopping Center<br />
2451-13 Centreville Rd.<br />
(703) 793-0<strong>40</strong>0<br />
manassas<br />
Next to Best Buy<br />
7705 Sudley Rd.<br />
(703) 361-6101<br />
www.A1Cycling.com<br />
Bicycles & Equipment for the Whole Family!<br />
compet<strong>it</strong>ive prices w<strong>it</strong>h home town service since 1980<br />
A-1 is a family-run business focusing on qual<strong>it</strong>y and service. Our staff is trained<br />
to superior standards to create a bicycle enthusiast's dependable source.<br />
Come experience the difference!<br />
We stock products from:<br />
Giant<br />
Thule<br />
Specialized Burley<br />
Raleigh Speedplay<br />
Felt<br />
Sigma Sport<br />
Haro<br />
Descente<br />
Hoffman Camelbak<br />
Minoura Continental<br />
CTS<br />
Serfas<br />
Winter 2010/11<br />
11
georgia continued from p.11<br />
Monday morning we were up and packed earlier and<br />
headed into breakfast a b<strong>it</strong> before 6. For a Yankee,<br />
not into gr<strong>it</strong>s and sausage, my breakfast was a l<strong>it</strong>tle<br />
oatmeal w<strong>it</strong>h grape jelly. We were on the road by<br />
6:30 and I looked forward to the first rest stop. The<br />
morning was clear and cool as we biked south to<br />
Thomaston. We made good time rolling through<br />
the rural countryside and arrived at Rest Stop #3,<br />
the “lunch” stop by 9:30. I was starving by then and<br />
so we picked up our veggie burgers w<strong>it</strong>h trimmings,<br />
lemonade and a slice of sheet cake. We ate <strong>it</strong> all,<br />
improving Fred’s mood as well as my energy level.<br />
We passed lovely flower gardens and an interesting<br />
tower along the route. Around 12:30 we rolled into<br />
the Thomaston-Upson Civic Center and Upson Lee<br />
Middle School after 54 miles. The showers in the<br />
school were cool, no hot water for some reason, but<br />
were refreshing.<br />
Dinner in the middle school was much better than<br />
the night before and we retired to the Zone to rest<br />
and vis<strong>it</strong>. If <strong>it</strong> had not been so hot we might have considered<br />
the shuttle into town but line dancing in the<br />
heat wasn’t that appealing.<br />
By now, you’re probably wondering if we’re just party<br />
poopers. No, we’re just senior c<strong>it</strong>izens on a ride<br />
where the major<strong>it</strong>y of riders have come w<strong>it</strong>h a group<br />
of friends, done the ride before, are younger and<br />
are Georgia natives, acclimated to the climate. Fred<br />
and I enjoy taking different bicycle tours in order to<br />
see other parts of our country but do not need to be<br />
entertained after each day’s ride. Our view of Georgia<br />
has been mostly from I-95 and now we were seeing<br />
other parts of the state. Also, we knew no one else on<br />
the ride. In these circumstances, a big advantage of<br />
being w<strong>it</strong>h Bubba is that we get new friends to vis<strong>it</strong><br />
w<strong>it</strong>h. In general, bike riders are friendly people and<br />
YOUR<br />
PERFECT<br />
FIT<br />
like to share their knowledge of different bicycles<br />
and rides. We enjoyed these afternoons, s<strong>it</strong>ting in the<br />
Zone, vis<strong>it</strong>ing w<strong>it</strong>h our new friends.<br />
Tuesday morning’s better breakfast included milk<br />
and fru<strong>it</strong>. We were on our way by 6:<strong>40</strong> on a clear and<br />
cool morning. We had lots of turns to get out of town<br />
and a few good climbs before we turned onto a road<br />
called Po Biddy. This route was smoothly paved, w<strong>it</strong>h<br />
l<strong>it</strong>tle traffic and included an almost 4-mile downhill<br />
to the Flint River. Of course, what goes down usually<br />
goes up again so after taking pictures and having a<br />
quick snack we headed up out of the river valley.<br />
Our third rest stop of the day was in Waverly Hall, a<br />
pretty l<strong>it</strong>tle town. Lunch was taco salad, yum. Now we<br />
had about 25 miles w<strong>it</strong>h lots of down hill stretches.<br />
The afternoon was getting pretty hot so we stopped<br />
for drinks and a rest in the shade before tackling the<br />
last 15 miles into Columbus. We took the optional<br />
4-mile route downtown which included a new bike<br />
path, the Warm Springs Bike Path.<br />
After 67 miles, we were happy to see the sea of brown<br />
tents (Bubba Zone) spread out in front of us. We<br />
gratefully relaxed w<strong>it</strong>h cold sodas and snacks.<br />
About 5:30, we strolled up the street a couple blocks<br />
to Broadway, a street w<strong>it</strong>h several restaurants. We<br />
chose the Cannon Brew Pub and shared our table<br />
w<strong>it</strong>h a nice grandfather and his grandson (13) from<br />
Alabama (also Bubba Zone folks). Grandson was finding<br />
the ride a lot of work and wasn’t sure he wanted<br />
to ride at all on Wednesday, the layover day. We said<br />
we were going to ride the Riverwalk Bike path the<br />
8 miles over to Ft. Benning and the new National<br />
Infantry Museum. That didn’t sound so bad after<br />
all so he was game for that – and a vis<strong>it</strong> to the Port<br />
Columbus National Civil War Naval Museum that we<br />
would pass on the way.<br />
As Wednesday was forecast to be hot, we were up<br />
before 6 and walked up to a coffee shop on Broadway<br />
for coffee, bananas and delicious blueberry muffins.<br />
Thus fortified, we were soon off pedaling south along<br />
the Riverwalk Path overlooking the Chattahoochee.<br />
The path is beautifully landscaped w<strong>it</strong>h lots of crape<br />
myrtle in full bloom. We parked our bikes on the<br />
museum’s large portico and went in.<br />
The multimillion dollar museum was established in<br />
1998 but just recently opened. It houses several exhib<strong>it</strong>s<br />
about the history of Ft. Benning, which was started<br />
in 1918 as Camp Benning, and the history and training<br />
of the infantry. There also were many special halls<br />
w<strong>it</strong>h exhib<strong>it</strong>s concentrating on each major war involving<br />
the Colonial States and the Un<strong>it</strong>ed States such as<br />
the Spanish-American war, WWI, WW II, etc. up to the<br />
current conflicts in Afghanistan and Iraq.<br />
However, before we turned left to our tent we biked<br />
back up to Broadway to Brother’s General Store.<br />
There we enjoyed A&W root beer floats in air cond<strong>it</strong>ioned<br />
comfort. Columbus has a rotating street art<br />
show that puts different sculptures around town for<br />
several months. There was a very cute statue of a l<strong>it</strong>tle<br />
girl holding a huge cat stationed in front of Brothers.<br />
After our break, I got our clean clothes out of the<br />
sweat lodge – probably 120 F inside, and we went to<br />
the shower truck to get cleaned up. I had a chance to<br />
wash my hair and we sat outside a b<strong>it</strong> while I tried to<br />
dry <strong>it</strong> in the sun. Unfortunately my sweat was getting<br />
my hair wetter so we went inside the air cond<strong>it</strong>ioned<br />
Corn Center so <strong>it</strong> would dry.<br />
We sat for a while, reading in the air cond<strong>it</strong>ioned<br />
comfort, then walked up to another restaurant for<br />
dinner, the Downstairs at the Loft. We enjoyed our<br />
beers w<strong>it</strong>h a collection of starters that appealed to us.<br />
After dark on Wednesday there was a “light” show, the<br />
“Moonbase Planetarium” projected on a sheet on the<br />
bank of the river.<br />
After a very hot night, we got up at 5, packed up and<br />
pushed our bikes up to the street. We bought strong<br />
coffee from the coffee vendor traveling w<strong>it</strong>h the ride<br />
and ate the Power Bars that were in our registration<br />
packet along w<strong>it</strong>h some dried fru<strong>it</strong> I had brought for<br />
emergencies. By 6:30 we were on the road heading<br />
out of Columbus using the same streets and Warm<br />
Springs Bike Path we had used coming in on Tuesday.<br />
Then the route veered away and headed north<br />
toward LaGrange.<br />
We were fortunate that the sky stayed overcast much<br />
of the morning so we could tackle the rolling hills at<br />
temperatures in the 70s to low 80s. But by afternoon<br />
the heat returned. Finally we arrived in LaGrange<br />
after 64 miles. We collapsed in the zone and I guzzled<br />
2 cans of soda before I could even think about getting<br />
our stuff from the tent. We took some more soda and<br />
went into the air cond<strong>it</strong>ioned school to s<strong>it</strong> (actually<br />
just lie on the cool floor) a while before we could take<br />
our showers and s<strong>it</strong> some more.<br />
12 Winter 2010/11
We found that the “movie” room was carpeted and<br />
quiet; no one wanted to watch anything, just sleep or<br />
read quietly. I used the time to study the cue sheet for<br />
Friday and discovered that there was a possible short<br />
cut that shortened the Friday ride by about 20 miles.<br />
While I was back at the tent getting our meal tickets<br />
and putting stuff away, Fred told a couple of other<br />
ladies about the short cut. The word quickly spread<br />
to others that were having difficulty w<strong>it</strong>h the heat so<br />
there were qu<strong>it</strong>e a few that were planning to take the<br />
44 instead of 64 mile ride on Friday.<br />
Dinner was up the hill at LaGrange College next to<br />
the West Side Middle School. After dinner, we sat in<br />
the air cond<strong>it</strong>ioned middle school for a while before<br />
calling <strong>it</strong> a night.<br />
The temperature finally dropped into the 70s and we<br />
must have fallen so deeply asleep that we didn’t hear<br />
our alarm. It was 5:30 when we woke, quickly dressed,<br />
and packed up. We bought vendor coffee, ate some of<br />
our dried fru<strong>it</strong> and headed into the fog at 6:30. The<br />
route was very pretty today, lots of flowering trees, especially<br />
magnolia and mimosa and some forested areas.<br />
Many homes had huge gardenia bushes that I could<br />
smell before we could even see them. Their heavy fragrance<br />
lifted my sagging spir<strong>it</strong>s for the bigger hills.<br />
It turns out that the Smokey Road short cut was a<br />
lovely route. Much of <strong>it</strong> had new, smooth paving and<br />
passed by many attractive horse farms. We arrived at<br />
Newnan High School and Bubba’s camp about 11:30.<br />
We vis<strong>it</strong>ed a b<strong>it</strong>, before heading up the hill to the<br />
shower truck – about a half mile. Then we returned to<br />
the Zone to rest and vis<strong>it</strong> till dinner time.<br />
Saturday morning, the last day, we were up at 4:30.<br />
Fred drug our su<strong>it</strong>cases up the hill to the luggage truck<br />
(Bubba’s truck was not returning to Fayetteville as they<br />
had another ride to cater in South Carolina beginning<br />
that evening.) Then we biked up to the cafeteria, 0.7<br />
mile. After breakfast we set off as soon as <strong>it</strong> was light<br />
enough, 6:30. For a while the temperatures remained<br />
in the 70s and we enjoyed the rolling hills and low traffic.<br />
However, by the time we arrived back at Lady of<br />
Mercy the sun was out and <strong>it</strong> was in the 90s again.<br />
We unloaded our bikes by our car, picked up our<br />
luggage and packed all our stuff into the car. Then<br />
we joined the others in the cafeteria for lunch. The<br />
family from <strong>At</strong>lanta that we had vis<strong>it</strong>ed w<strong>it</strong>h most<br />
evenings also had just arrived. We sat w<strong>it</strong>h them and<br />
talked about bike rides and neat places to go. After<br />
exchanging email addresses we said farewell to some<br />
more new biking friends and headed for home, where<br />
we hoped the temperatures would be lower.<br />
Don’t Miss an Issue!<br />
Subscribe to<br />
Subscribe online at:<br />
www.spokesmagazine.com<br />
Laurel<br />
Bicycle<br />
Center<br />
14805 Baltimore Ave.<br />
Laurel, MD 20707<br />
301 953-1223<br />
301 490-7744<br />
Monday–Friday: 10-7<br />
Saturday: 9-6<br />
Sunday: closed<br />
www.bicyclefun.com<br />
We can get<br />
your bike in<br />
and out of the<br />
shop quickly<br />
and riding<br />
great again!<br />
Repairs<br />
Service<br />
Tune-Ups<br />
Featuring great new bikes from<br />
Raleigh | Giant | Specialized<br />
Winter 2010/11<br />
13
Wander Cross Country w<strong>it</strong>h Bob One Last Time<br />
by neil sandler<br />
SPOKES normally doesn’t celebrate the retirement of an<br />
advertiser w<strong>it</strong>h a story, but Bob Davenport, founder of<br />
Wandering Wheels is different…a legend, many who know<br />
him well might argue!<br />
Bob and the company he founded in 1966 have guided<br />
more than 3,500 participants coast- to-coast over the<br />
course of 67 supported group trips. Bob himself has lead<br />
and ridden 43 of these 3,000 mile tours, and now approaching<br />
78-years-old, announced he will participate in<br />
his final Wandering Wheels cross country tour in 2011.<br />
Wandering Wheels preceded the legendary 1976 Bikecentennial<br />
crossing, which many incorrectly believe started<br />
the group cross country cycling phenomena. A full decade<br />
earlier, this former All American UCLA football star created<br />
a bike touring concept for which there was no precedent.<br />
When most American cyclists were riding balloon tired<br />
single speeds, Bob had already jumped aboard the tenspeed<br />
bandwagon, buying 15 state-of-the-art Louis Bobet<br />
(the Frenchman who won the Tour de France three times<br />
in the 1950s) 15-speed racing style bikes for his first riders,<br />
who wore Bermuda shorts and t-shirts.<br />
When no one riding a bike in the mid-1960s wore helmets<br />
(and we mean no one other than racers who wore leather<br />
hairnet helmets), Bob insisted his riders ride safely, and<br />
provided each rider w<strong>it</strong>h a hard shelled hockey helmet.<br />
Bob also required the use of warning bike flags, and<br />
strongly recommended the use of bike mirrors.<br />
A very religious individual, Bob set out to instill in the<br />
young people on these early tours a sense of physical and<br />
mental accomplishment, a moral compass, and belief in<br />
a higher power. Those who have gotten to know Bob by<br />
participating in any of his many organized rides, which<br />
expanded into tours of Europe, China, and New Zealand,<br />
know they gained much more than exercise and fresh air<br />
by being on board.<br />
Bob cred<strong>it</strong>s success in Wandering Wheels to his rough and<br />
tumble upbringings, growing up the oldest of three boys,<br />
w<strong>it</strong>h parents who separated, were “among the drinking<br />
crowd” and forced their children to mature fast.<br />
“My dad would put us in a motel and we’d stay there<br />
until the motel owner realized they weren’t going to get<br />
paid,” Bob confided to SPOKES. “I was forced to grow up<br />
early and pretty much figure <strong>it</strong> out on my own by the time<br />
I was 13.”<br />
But Bob landed “on his feet” becoming “qu<strong>it</strong>e a jock” in<br />
southern California and getting into football, where he<br />
went on to become an “All American” at UCLA, where he<br />
played in the Rose Bowl twice, and was named MVP in the<br />
Hula Bowl, playing against pros.<br />
After his football career ended, he was offered a coaching<br />
job at Taylor Univers<strong>it</strong>y in Indiana, just three blocks from<br />
where Wandering Wheels has since been headquartered.<br />
Always a devout Christian church goer, who also enjoyed<br />
spreading the good word of God from the podium, he<br />
wanted another platform from which he could “spread<br />
the word.” Bob confesses that the bike touring activ<strong>it</strong>y<br />
became this vehicle.<br />
14 Winter 2010/11
“The carryover” from participating in any of his tours was<br />
that the participant would retain a passion for God and for<br />
a healthy lifestyle. Wandering Wheels’ earliest tours were<br />
centered primarily on boys aged 14-15, but more recently<br />
centers on riders over 50.<br />
“If I was going to be in the business of sharing my fa<strong>it</strong>h,<br />
I needed something other than the church or the YMCA<br />
to get the kids to go home and openly brag about <strong>it</strong>,” he<br />
recalls.<br />
“So one day, having never been a bicyclist, I saw a<br />
10-speed Schwinn Vars<strong>it</strong>y that a classmate was riding,<br />
and asked him if I could try <strong>it</strong> out. I hopped on <strong>it</strong>, rode <strong>it</strong><br />
about three miles, and <strong>it</strong> h<strong>it</strong> me like a ton of bricks that<br />
this was my answer. Quickly, and w<strong>it</strong>hout much reasoning,<br />
I wondered what would happen if I took a group of kids<br />
on a 1,000 mile bike ride and pushed them beyond their<br />
comfort zone. In 1964, I got the 15 bikes, got the 15 kids,<br />
and we rode 1,000 miles from the headwaters of the Mis-<br />
sissippi in Minnesota to Cairo, Illinois. That was the start<br />
of something I had no idea what <strong>it</strong> would become.”<br />
Today, Bob still rides a lot, averaging 8,000 miles a year<br />
outdoors, (mostly lunchtime <strong>40</strong>-50 mile jaunts on Indiana<br />
gentle byways) and when weather turns bad he’s worn<br />
out three Schwinn Aerodynes indoors.<br />
Bob’s legacy? “Outside of my family, and outside of having<br />
played football at the highest level, and coaching <strong>it</strong> for<br />
11 great years, and then doing the bike thing for over <strong>40</strong><br />
years, I would have to say my greatest accomplishment is<br />
leaving a sweet taste in so many people’s mouths about<br />
the importance of having God in their lives. Pleasing<br />
someone beyond yourself. I hope that is my legacy.”<br />
The passion<br />
for cycling<br />
starts young…<br />
and lasts forever.<br />
The Bicycle Place –<br />
the friendliest<br />
shop in town.<br />
Let us help<br />
you explore<br />
your passion.<br />
8313 Grubb Road, Silver Spring MD 301-588-6160<br />
Winter 2010/11<br />
15
My “Backroads” Birthday<br />
Present to Myself<br />
by larry lipman<br />
It’s just before 7 a.m. and a long line of cars is at a near-standstill on U.S. 7 on the<br />
western edge of Berryville, Va. Bicycles from sprout from roof-racks or protrude from<br />
racks on the backs of most cars. Inside those cars are the hard-core riders: those<br />
who plan to ride the Back Roads Century’s full 100 mile route.<br />
been meticulously painted on the roads. They are easy<br />
to follow w<strong>it</strong>h different colors denoting the different<br />
routes. Third, the cue sheet and a map of the route,<br />
also available weeks in advance on the webs<strong>it</strong>e, are<br />
easy to read and the street signs are in place--something<br />
that is often not the case in rural areas.<br />
Before the ride, the webs<strong>it</strong>e in invaluable. In add<strong>it</strong>ion<br />
to the cue sheets, maps, photos and alt<strong>it</strong>ude chart,<br />
i’m in one of those cars creeping into the<br />
Clarke County Fairgrounds where we’ll park before<br />
starting the ride across the street at the Clarke County<br />
High School. It’s my 62 birthday and I’ve decided to<br />
celebrate by trying a century.<br />
For weeks I’ve debated w<strong>it</strong>h myself whether to go for<br />
the full century or scale back and do the 65-mile metric<br />
century which is one of five routes laid out by the<br />
Potomac Pedalers Touring Club, the ride’s sponsor.<br />
The other rides are at 50, 30 and 25 miles. On the<br />
one hand, I’ve done a few centuries before and I’m<br />
confident I can go the distance. On the other hand,<br />
<strong>it</strong>’s been a few years since my last century and this one<br />
is billed as “moderately hilly,” and I’m a wuss on hills.<br />
The ride’s excellent webs<strong>it</strong>e has photos of the route<br />
from previous years plus an alt<strong>it</strong>ude graph. But I find<br />
<strong>it</strong> difficult to imagine how steep those climbs are w<strong>it</strong>hout<br />
actually seeing them. So two weeks before the century,<br />
I decide to test the course by riding the second,<br />
and reportedly more difficult, half.<br />
I discover a few things during that ride. First, while<br />
there are hills, only a few are steep or long. During<br />
the test ride I drop into my triple’s granny gear only<br />
four times over 50 miles. Second, even though <strong>it</strong>’s still<br />
two weeks before the event, directional arrows have<br />
That's the birthday boy in the bright orange "<strong>Spokes</strong> <strong>Magazine</strong>" jersey, front and center.<br />
Speed Studio utilizes some of the most advanced f<strong>it</strong>ting systems available, including<br />
Retul, and the Slowtw<strong>it</strong>ch F.I.S.T. f<strong>it</strong> to help cyclists choose the optimum bicycle for their<br />
performance needs or to refine their current pos<strong>it</strong>ion. We are dedicated to the idea that f<strong>it</strong><br />
accuracy will yield both speed and comfort. Speed Studio features such brands as:<br />
In add<strong>it</strong>ion to our premium F<strong>it</strong> Systems, we offer a comprehensive selection of f<strong>it</strong> services<br />
including static pro performance and aero f<strong>it</strong>s, clean alignment (including the LOOK Keo F<strong>it</strong><br />
Adjustment System), and the F<strong>it</strong> K<strong>it</strong> Measuring System.<br />
Speed Studio is brought to you by:<br />
Bike Doctor Arnold of Maryland<br />
Please contact Steve Ruck at 410.544.3532 or at sruck@bikedoctor.com<br />
to schedule a f<strong>it</strong> consultation<br />
16 Winter 2010/11
<strong>it</strong> also has a GPX su<strong>it</strong>able for downloading into your<br />
computer. It also features an article about how to<br />
train for a century, a check list of what to bring, information<br />
about parking and the rest stops, and a timetable<br />
for when everyone should arrive and start. Since<br />
there are so many different routes, riders start at different<br />
times, w<strong>it</strong>h the full century riders leaving first<br />
while those doing the 25-miler start two hours later.<br />
Also on the webs<strong>it</strong>e is a forum for people to ask questions<br />
and communicate w<strong>it</strong>h other riders. That proves<br />
invaluable. There is a topic about riders looking for<br />
similarly paced riders. One list is for those who expect<br />
to average 15 or 16 mph. On my trial ride, I averaged<br />
just under 14, so I worry that these riders will<br />
leave me in the dust and I’ll ride the entire course by<br />
myself. Then Nadine Beck posts a query looking for<br />
riders in the 12-13 mile range. I make arrangements<br />
to meet w<strong>it</strong>h that group.<br />
While Berryville is only about an hour and a half west<br />
of Washington, D.C., and <strong>it</strong> would be possible to drive<br />
there in the pre-dawn hours before the 7 a.m. start<br />
time, I decide to spend the night in a hotel in nearby<br />
Winchester, Va., about 15 minutes away. There are<br />
plenty of relatively inexpensive hotels to choose from<br />
and the hotel parking lot sports several cars w<strong>it</strong>h bikes<br />
attached.<br />
The riders who have responded to Nadine’s post<br />
agree to meet at the information tent in front of the<br />
high school and depart at 7:15. By the time I park my<br />
car and ride over the to school, the school’s parking<br />
lot is swarming w<strong>it</strong>h cyclists. Mark Alpert, the century’s<br />
chairman, said later that more than 1,500 riders<br />
registered, about half of them signing up for the full<br />
100 miles.<br />
Alpert said the ride, now in roughly <strong>it</strong>s 10th year—<strong>it</strong><br />
wasn’t formalized in <strong>it</strong>s early years—set an attendance<br />
record. It could have been even larger, but PPTC<br />
cut off registration at the end of August so <strong>it</strong> could<br />
make accommodations for the large number of riders<br />
already comm<strong>it</strong>ted, rather than continuing to take<br />
registration up until the last minute and then not<br />
have enough food, beverages, portable toilets and<br />
other supplies.<br />
There are several tents in front of the school, including<br />
some sponsored by companies such as Specialized<br />
and <strong>Spokes</strong>, Etc. I notice a few cyclists gathered next<br />
to one of the tents, including a woman whose bike<br />
sports pink wheels. This is Marianne Perciaccante<br />
and she’s told us on the forum about her wheels. Also<br />
there are Mike Murray and his wife, Laura, of Reston.<br />
The three of us look around but don’t see any others<br />
from the group. Then Marianne gets a call on her<br />
mobile phone. It’s Nadine, who is w<strong>it</strong>h the rest of the<br />
group about 25 yards away near another tent. After a<br />
final p<strong>it</strong> stop inside the school--thanks, Clarke County<br />
for opening the school for us to use the restrooms--we<br />
set off at 7:30.<br />
That’s the last time I see Laura until nine hours later<br />
at the end of the ride. She’s way out front. But there<br />
are seven of us who will stay together, more or less, for<br />
the next 100 miles. We lose one rider after a few miles<br />
who has decided to do the 65-miler—which takes a<br />
different route—and pick up Aviva Olsavsky at the<br />
first rest stop.<br />
It’s a gorgeous morning. The air is cool. We get a few<br />
drops of rain early on but that’s the end of <strong>it</strong>. The<br />
day will be clear and warm w<strong>it</strong>h a high in the low 80s.<br />
As advertised, the route is only moderately hilly at<br />
the beginning. The hills are gently rolling as we head<br />
north. Traffic is light and generally accommodating<br />
the horde of cyclists.<br />
Our group rides two-by-two for much of the beginning<br />
w<strong>it</strong>h Nadine often in the lead. <strong>At</strong> some point in<br />
the ride, each of us will take turns in the front. There<br />
is no organization and no requirement to pull. We’re<br />
each riding our own ride, but w<strong>it</strong>h people of similar<br />
abil<strong>it</strong>ies. The result is that sometime a couple of our<br />
riders are far ahead or behind, but we’re generally<br />
together and frequently coalesce into a group.<br />
As we expected, pace lines of faster riders fly by us.<br />
They are friendly and pol<strong>it</strong>e and always warn us they<br />
are passing. Other people are riding solo or in pairs.<br />
They sometimes merge into and out of our group.<br />
After about 10 miles I ride w<strong>it</strong>h Nadine at the front.<br />
She’s 46, from Arlington and has been a cyclist for<br />
several years, including continuously riding while<br />
undergoing surgery and chemotherapy for breast<br />
cancer. This is her first organized century, although<br />
she’s ridden more than 100 miles in a day before.<br />
She’s worried she didn’t get enough sleep the night<br />
before because of her son’s 17th birthday party at<br />
their house.<br />
<strong>At</strong> 68, Mike Murray is our group’s oldest rider. He<br />
and Laura took up the sport only six years ago, but<br />
they did <strong>it</strong> in a big way. Now retired, Mike rides about<br />
three times a week including a weekly 60-mile roundtrip<br />
from Reston to Purcellville. This is his second<br />
full century; last year he rode the Back Roads Metric<br />
Century. Mike and Laura participate in computerized<br />
training classes in the late fall and winter in Herndon.<br />
There are times, going up some hills, when I have a<br />
hard time keeping up w<strong>it</strong>h Mike.<br />
<strong>At</strong> 24, Joe Fang from Fairfax is our youngest member.<br />
He’s been riding less than a year but says he really<br />
enjoys the sport. Joe complains about the hills, but<br />
then blasts past the rest of us for a power climb. This<br />
is his first century.<br />
The other man in our group is Rick Ludwick from<br />
Libertytown, Md. He’s 59, has done four or five centuries,<br />
and is one of our fastest riders. Particularly in<br />
backroads continued on p.18<br />
Winter 2010/11<br />
17
ackroads continued from p.17<br />
the last quarter of the century, Rick and Aviva own the<br />
front of our pack. Rick had planned to ride alone but<br />
saw Nadine’s post on the web forum and decided to<br />
ride w<strong>it</strong>h a group.<br />
Marianne is color coordinated w<strong>it</strong>h her bike, wearing<br />
a pink jersey and pink bike gloves. She lives in<br />
Alexandria and rides about 150 to 200 miles a week,<br />
much of <strong>it</strong> commuting into downtown Washington.<br />
This is her fourth century, although her first Back<br />
Roads.<br />
Aviva may be our most accomplished athlete. <strong>At</strong> 35<br />
she’s a former Wall Streeter who was in New York on<br />
Sept. 11, 2001. Now she’s a UCLA medical student<br />
living in Bethesda while working at NIH. She’s done<br />
several ironman and triathlon events, but hasn’t done<br />
an organized bike ride since February and says she’s a<br />
b<strong>it</strong> worried whether she’ll be able to finish.<br />
Just past mile 15, we cross into West Virginia.<br />
Unfortunately there’s no sign (or if there is, none of<br />
us notice <strong>it</strong>) to mark the fact that we’re now participating<br />
in a bi-state century. But we start noticing that<br />
subdivision signs mention Charlestown and some of<br />
the pol<strong>it</strong>ical yard signs are for a West Virginia congresswoman.<br />
The first rest stop is at South Jefferson Elementary<br />
School at mile 28. The expected energy bars, cut<br />
bananas, orange slices, water and Gatorade are there<br />
as well as a repair tent. Again the school is open and<br />
I w<strong>it</strong>ness a rare sight: men standing in line to use the<br />
restroom while the occasional woman walks right into<br />
the “girls” room (<strong>it</strong> is an elementary school).<br />
Our group gathers for a photo and then we head off<br />
to complete the 50-mile loop that will take us back<br />
to Clarke County High School for the second rest<br />
stop. <strong>At</strong> about mile 42, I suddenly feel a wobble in my<br />
back tire. I stop and check. It’s soft. Mike and I had<br />
Our Passion<br />
Owners: Ron & Trina Taylor, 2-time Ironmen<br />
Trina's 2010 Wins: 1st - Luray Sprint Triathlon, 45-49<br />
1st - North Face Half Marathon<br />
Hoping to survive Savageman!<br />
been at the back of our group chatting as we climbed<br />
a hill. He slows for me, but I wave at him to keep<br />
going. By now my tire is flat. I turn the air blue w<strong>it</strong>h<br />
profan<strong>it</strong>y. This is a new tire, only a few weeks old, and<br />
<strong>it</strong>’s a Gatorskin, one of the toughest tires out there.<br />
Add<strong>it</strong>ionally, there’s a tire liner between the tube and<br />
the tire. How could I have gotten a flat?<br />
I change the tube, never finding where e<strong>it</strong>her the tire<br />
or the tube was punctured. As I s<strong>it</strong> by the roadside,<br />
numerous riders pass by, most asking if I need assistance<br />
or if I have all the necessary tools. I grumble<br />
that I’m fine. Just as I finish putting the rear wheel<br />
(why is <strong>it</strong> always the rear?) back on, a SAG wagon rolls<br />
by. The driver asks if I’m okay and I foolishly say I am.<br />
If I’d been thinking clearly, I would have asked for a<br />
decent pump to inflate the tire fully. The small pump<br />
I keep strapped to my cycle is only capable of inflating<br />
the tube to about <strong>40</strong> psi rather than the usual 120.<br />
So, w<strong>it</strong>h a soft back tire, I begin the last eight miles to<br />
the rest stop. By now, virtually all of the full century<br />
riders have gone by. Those that are still on the road<br />
pass me as I ride very slowly. It’s a lonely feeling.<br />
When I finally get the to school, my first stop is the<br />
<strong>Spokes</strong>, Etc. tent where I pump up the back tire. I<br />
mention to the guy manning the tent that I’d had a<br />
flat and ask if he can sell me another spare tube since<br />
I’m not sure why the first went flat. He hands me a<br />
box w<strong>it</strong>h a new tube and says, “Have a nice day.”<br />
Over at the food tent they’re serving pork bar-b-que,<br />
hamburgers, hotdogs and beans. I ask if they have<br />
anything like chicken or turkey and a woman says<br />
they can make a Boca-burger if I’m willing to wa<strong>it</strong>.<br />
So I wa<strong>it</strong> for <strong>it</strong>. This is the only surprise I have about<br />
the logistics of the ride. I’d guess there are several<br />
vegetarians or people who don’t eat meat on this ride,<br />
so why wouldn’t they have a bunch of veggie burgers<br />
already made up? A disc jockey is playing tunes and a<br />
many riders are lunching under one of the tents.<br />
BIKE SHOP<br />
Monday-Friday 11am - 7pm<br />
Saturday 9am - 6pm<br />
Sunday 10am - 5pm<br />
703-548-5116<br />
302 Montgomery Street<br />
Alexandria, VA 22314<br />
Now selling essential tri-gear: clothing, shoes, wetsu<strong>it</strong>s, bike accessories.<br />
I’d expected my group would have begun the second<br />
50 miles long before I arrived, but they are still there.<br />
They offer to wa<strong>it</strong> for me, but I repeatedly urge them<br />
to go ahead so I won’t feel rushed. They ignore my<br />
request and by the time I’m ready to go, all of them<br />
are still there wa<strong>it</strong>ing for me. What a great bunch<br />
of new friends. So the seven of us pedal out of the<br />
school. It’s now high noon.<br />
We pass some expensive farms and ranches as we<br />
head to the Burwell Morgan Mill and the next rest<br />
stop. As part of the ride, we’re allowed free admission<br />
into the water-powered mill. Inside we can see the<br />
enormous wooden wheels which once were so important<br />
to this region’s economy. Food and beverage<br />
tents are set up in a field below the mill.<br />
Leaving the mill we slowly begin climbing. There is a<br />
directional sign I find hysterical: Paris 4 Winchester<br />
12. Hmm, let’s see, Paris or Winchester? Oh, not that<br />
Paris.<br />
Nadine starts having mechanical problems. Although<br />
she’d had work done on her bike just the day before,<br />
she suddenly loses her left shifter. She can’t get her<br />
front chain out of the small ring and <strong>it</strong>’s making a rattling<br />
sound as we grind away the miles.<br />
We pass a couple of country clubs as we head toward<br />
the final rest stop, at Wh<strong>it</strong>e Post (car) Restorations,<br />
where we munch on the ride’s famous cucumber and<br />
tomato sandwiches. I don’t learn <strong>it</strong> until we arrive at<br />
the rest stop, but Marianne has taken a tumble into<br />
some briars. Luckily Mike was w<strong>it</strong>h her to help pull<br />
the nettles off and ply her w<strong>it</strong>h some electrolytes. <strong>At</strong><br />
the rest stop a worried Nadine hands her bike over<br />
to the Specialized repair guys. Turns out she needs a<br />
new cable. The cost is $5; Nadine has only $4 in cash.<br />
They cheerfully take <strong>it</strong>.<br />
Leaving the rest stop, we pass a massive wh<strong>it</strong>e directional<br />
post in the middle of a crossroads. I later learn<br />
there is a sign claiming that the original wh<strong>it</strong>e post<br />
was put there by George Washington in 1750 under<br />
orders from Lord Fairfax to show the way to the lord’s<br />
estate.<br />
Now comes the ride’s toughest part. We climb to the<br />
crest of Tilthammer Mill Road and then go screaming<br />
down the rough road. It’s the ride’s steepest descent<br />
and my speed accelerates to about 38 mph. Not a<br />
rocket, but fast enough. We pay for <strong>it</strong> on the other<br />
side w<strong>it</strong>h two long, grinding climbs.<br />
Then, surprisingly, we’re heading through downtown<br />
Berryville. Up ahead is the high school. We’re strung<br />
out along the road w<strong>it</strong>h Rick in the lead; Aviva and<br />
I close behind, followed at some distance by Joe and<br />
Nadine and later by Mike and Marianne. But we all<br />
make <strong>it</strong>.<br />
There is supposed to be a big bar-b-que bash post<br />
ride. But by the time we get in, the bash is about over.<br />
There are a few bar-b-que sandwiches left, not much<br />
else. I later learned there was a DJ playing music and<br />
giving away thousands of dollars worth of bike-related<br />
door prizes including panniers and a camping tent.<br />
I stand in line for my souvenir long-sleeve t-shirt and<br />
water bottle. Then, after a quick chat w<strong>it</strong>h my fellow<br />
riders, and Laura who has been patiently wa<strong>it</strong>ing for<br />
the rest of us to finish, I head for the parking lot and<br />
the drive home. It’s been a great way to celebrate my<br />
birthday, flat tire and all.<br />
A few days later, I chat w<strong>it</strong>h Mark Alpert to get his<br />
take on the event. Alpert is ecstatic. He’d been deluged<br />
w<strong>it</strong>h hundreds of complimentary e-mails from<br />
first-time and veteran century riders. People were<br />
exc<strong>it</strong>ed “going to the ride, on the ride and after the<br />
ride,” he says. “It opened up a new world of cycling<br />
to a lot of people and that’s exactly what the ride was<br />
supposed to do.”<br />
About 100 volunteers helped make the day such a<br />
success, including the dozen who spent their Labor<br />
Day weekend painting the directional arrows that<br />
were so important.<br />
18 Winter 2010/11
EXCLUSIVELY<br />
SPECIALIZED<br />
AND ONLY<br />
AVAILABLE<br />
HERE.<br />
VIRGINIA<br />
ALEXANDRIA<br />
SPOKES, ETC.<br />
1545 N. Quaker Lane<br />
(703) 820-2200<br />
ASHBURN<br />
SPOKES, ETC.<br />
20070 Ashbrook<br />
Commons Plaza<br />
(703) 858-5501<br />
BELLE VIEW<br />
SPOKES, ETC.<br />
1506 Belle View Boulevard<br />
(703) 765-8005<br />
FREDERICKSBURG<br />
OLDE TOWNE BICYCLES<br />
1907 Plank Road<br />
(5<strong>40</strong>) 371-6383<br />
HERNDON<br />
A-1 CYCLING<br />
2451 I-3 Centreville Road<br />
(703) 793-0<strong>40</strong>0<br />
MANASSAS<br />
A-1 CYCLING<br />
7705 Sudley Road<br />
(703) 361-6101<br />
VIENNA<br />
SPOKES, ETC.<br />
224 Maple Avenue East<br />
(703) 281-2004<br />
WOODBRIDGE<br />
OLDE TOWNE BICYCLES<br />
14477 Potomac Mills Road<br />
(703) 491-5700<br />
MARYLAND<br />
ANNAPOLIS<br />
CAPITAL BICYCLE, INC.<br />
436 Chinquapin Road<br />
(410) 626-2197<br />
BALTIMORE<br />
PRINCETON SPORTS<br />
6239 Falls Road<br />
(410) 828-1127<br />
BEL AIR<br />
CONTES OF BEL AIR<br />
5 Bel Air South Parkway<br />
(410) 838-0866<br />
COLUMBIA<br />
PRINCETON SPORTS<br />
10730 L<strong>it</strong>tle Patuxent Parkway<br />
(410) 995-1894<br />
FREDERICK<br />
THE BICYCLE ESCAPE<br />
RT. 26 & Monocacy Boulevard<br />
(301) 663-0007<br />
HYATTSVILLE<br />
ARROW BICYCLE<br />
5108 Baltimore Avenue<br />
(301) 531-9250<br />
LUTHERVILLE<br />
LUTHERVILLE BIKE SHOP<br />
1544 York Road<br />
(410) 583-8734<br />
WASHINGTON, D.C.<br />
GEORGETOWN<br />
BICYCLE PRO SHOP<br />
3<strong>40</strong>3 M Street, N.W.<br />
(202) 337-0311
U of M Gets an “A”<br />
in Commuterology<br />
by charles pekow<br />
Local inst<strong>it</strong>utes of higher education are beginning to learn the lesson that <strong>it</strong> makes<br />
sense to encourage biking to school. And that means sponsoring biking programs,<br />
rearranging the campus to make <strong>it</strong> bike-friendly, and putting a transportation official<br />
who knows what to do in charge of the biking program.<br />
the univers<strong>it</strong>y of maryland (UMD), College<br />
Park got the idea. Two years ago, <strong>it</strong> assigned a grad<br />
student at <strong>it</strong>s National Center for Smart Growth<br />
Research & Education, located on the campus, to survey<br />
the univers<strong>it</strong>y commun<strong>it</strong>y on bicycling att<strong>it</strong>udes.<br />
Respondents opined that they would be more likely<br />
to ride to school if the school and commun<strong>it</strong>y added<br />
bike lanes, trails and paths and secure parking.<br />
Respondents c<strong>it</strong>ed a lack of bike lanes on campus as<br />
the biggest (but by far not the only) factor impeding<br />
them from cycling to school. (The College Park campus<br />
includes no bike lanes.)<br />
“This finding reveals the fact that a connected bicycle<br />
network is the backbone of a successful bicycle program<br />
and there is an immediate need to establish<br />
a bicycle network on campus consisting of bicycle<br />
lanes, routes and trails connected to the surrounding<br />
residential areas,” says Influence of Individual<br />
Perceptions & Bicycle Infrastructure on Decision to<br />
Bike, a paper published in Transportation Research<br />
Record, a journal of the Transportation Research<br />
Board. The Maryland survey formed the basis of the<br />
study.<br />
And <strong>it</strong>’s certainly in a univers<strong>it</strong>y’s best interest to<br />
encourage biking to campus. It cuts down on traffic<br />
congestion, improves safety and provides exercise.<br />
And the cost of bicycle facil<strong>it</strong>ies pales when compared<br />
to the cost of building and operating roadways, parking<br />
lots and garages and enforcing traffic safety.<br />
Biking to school makes even more sense than commuting<br />
to work in many ways as students tend to be<br />
younger, less affluent and live on or near campus. The<br />
on-line survey got about 1,500 responses from undergrads,<br />
grad students, univers<strong>it</strong>y faculty and staff, bicyclists<br />
and non-bicyclists, dwellers on and off campus.<br />
Among respondents who lived w<strong>it</strong>hin five miles of<br />
campus, about 20 percent reported riding their bicycles<br />
to school. (While many drove or walked, almost<br />
30 percent took the campus shuttle bus). Yet about 70<br />
percent of the non-bicyclists said they would consider<br />
riding if the school provided a more bike-friendly<br />
environment. In add<strong>it</strong>ion to bike routes on campus,<br />
respondents c<strong>it</strong>ed bike lanes to and from campus as<br />
a high prior<strong>it</strong>y. Besides designated bike routes and<br />
parking, they wanted convenient places to change<br />
clothes or shower – and a bike station on campus that<br />
could provide repairs.<br />
Add<strong>it</strong>ionally, many people said they don’t feel safe riding<br />
in traffic. They also complained that they didn’t<br />
feel safe on campus after dark. Many suggested that<br />
better lighting would encourage them to bike. But<br />
they didn’t seem too interested in safety classes.<br />
The paper determined that the most promising group<br />
of people to promote biking to consists of those who<br />
live w<strong>it</strong>hin five miles of campus. The survey found<br />
some common concerns among people the school<br />
could encourage to ride: traffic congestion, the price<br />
of gasoline, parking fees (though in fact Maryland<br />
charges far less for parking than most other national<br />
univers<strong>it</strong>ies), and that people wanted to ride for exercise.<br />
People also liked the fact that you can take off<br />
on your bike at any time as opposed to wa<strong>it</strong>ing for a<br />
bus or fighting rush hour traffic.<br />
20 Winter 2010/11
“10 Mistakes That Can Derail Your<br />
Bike Injury Case”<br />
By “Triathlon Trial Lawyer”<br />
Doug Landau<br />
Free e-book<br />
to <strong>Spokes</strong> Readers!<br />
to request your<br />
complimentary copy please vis<strong>it</strong><br />
The<strong>At</strong>hletesLawyer.com<br />
and click “Contact Us”<br />
You may also give us a call at<br />
703-796-9555<br />
Abrams Landau, Ltd. is located near the<br />
Herndon W&OD trail in Herndon. Handling<br />
serious auto accidents, catastrophic injuries,<br />
workers’ compensation, & Social Secur<strong>it</strong>y<br />
disabil<strong>it</strong>y claims, Doug is always<br />
eager to help a fellow cyclist.<br />
The researchers came up w<strong>it</strong>h a mathematical formula<br />
based on the responses and recommended some<br />
strategies for encouraging people to bike to campus.<br />
People indicated they’d be more likely to bicycle if<br />
<strong>it</strong> took less time. And the study also suggested that<br />
surrounding commun<strong>it</strong>ies could add more bike<br />
lanes to roads – which tend to lead more directly to<br />
school than off-road trails near campus that mainly go<br />
through parks. Commun<strong>it</strong>ies could also adjust traffic<br />
signal times so cyclists wouldn’t have to wa<strong>it</strong> as long at<br />
intersections and take steps to further integrate bicycling<br />
w<strong>it</strong>h public trans<strong>it</strong>.<br />
The authors also suggest that people who drive and<br />
complain about parking costs don’t seem to think<br />
they have options, but they might reconsider if the<br />
univers<strong>it</strong>y suggested alternatives, such as making campus<br />
more bicycle-friendly. One simple low-cost shortterm<br />
solution the authors suggest: distributing a map<br />
of the campus showing the bike routes and locations<br />
of area bike shops. Another: place “Share the Road”<br />
signs on campus roads, especially at the entrances, to<br />
remind motorists to watch for bikes.<br />
The univers<strong>it</strong>y also needs to step up <strong>it</strong>s enforcement<br />
of traffic safety – both against motorists and bicyclists<br />
for unsafe riding.<br />
Desp<strong>it</strong>e a lack of desire for safety classes, the univers<strong>it</strong>y<br />
needs to remind cyclists to stop at red lights and<br />
not go the wrong way on one-way streets.<br />
UMD apparently got the message. No one individual<br />
or office can create a bicycle-friendly campus on<br />
<strong>it</strong>s own. So UMD's Department of Transportation<br />
Services (DTS) worked w<strong>it</strong>h the campus police and<br />
rec center. It’s not that the school hadn’t been promotion<br />
bicycling previously --- <strong>it</strong> was just sponsoring<br />
weekend trips or mountain bike excursions for students<br />
as opposed to encouraging commuting, noted<br />
Beverly Malone, assistant director of transportation<br />
services, who’s in charge of the bicycling program.<br />
So UMD took some action. First, the campus bike<br />
shop moved to a more convenient location making <strong>it</strong><br />
easier to get repairs and parts. The move increased<br />
vis<strong>it</strong>s sixfold during <strong>it</strong>s first two months. Second, DTS<br />
put info on biking on shuttle buses and in garages so<br />
people could learn of the alternate mode of trans<strong>it</strong>.<br />
And <strong>it</strong> installed bike racks in most campus garages. It<br />
plans to add pumps.<br />
On a day in early April, the campus sponsored a bike<br />
fair w<strong>it</strong>h a registration program and gave free U-locks<br />
and maps and helmet f<strong>it</strong>tings. In add<strong>it</strong>ion to showing<br />
how to get around the area by bike, the maps showed<br />
where people could shower. And a campus police<br />
bicycle brigade gave drivers information about sharing<br />
the road.<br />
The survey found that females are much more reluctant<br />
to ride to campus than males, and not strictly out<br />
of a fear for their safety. “Women get hung up on that<br />
‘I might be stinky’ type of thing. I say to people 'you<br />
can always bike slowly,'” Malone said.<br />
(The Association of Pedestrian & Bicycle Professionals<br />
(APBP), however, released a survey of 13,000 women<br />
cyclists in June that found “only low levels of concern<br />
regarding such factors as clothes and appearance”<br />
but great concern about unsafe driving hab<strong>it</strong>s. The<br />
respondents consisted mainly of women who already<br />
cycled regularly while the UMD survey included a<br />
greater percentage who didn’t. APBP plans to analyze<br />
the data as part of <strong>it</strong>s Women’s Cycling Project,<br />
an effort to get more women involved in sustainable<br />
transportation.) UMD has also been working -- so far<br />
w<strong>it</strong>hout a solution – w<strong>it</strong>h local commun<strong>it</strong>ies to try to<br />
make the roads leading toward campus more bikefriendly<br />
and to ease the ride to campus. “The problem<br />
is some roads belong to the state, some to the<br />
county, some to College Park and the bike trails to the<br />
Department of Parks, so <strong>it</strong> is hard to get everybody to<br />
the table.” Malone said. (Recently, representatives of<br />
governments around the region formed the Regional<br />
& Long Distance Bikeways Task Force to deal w<strong>it</strong>h<br />
such issues on a regional basis, as cyclists often need<br />
to cross jurisdictional boundaries where signage differs<br />
or trails end or don't match up. Participants<br />
include the National Park Service, Maryland National<br />
Cap<strong>it</strong>al Park & Planning Commission, Federal<br />
Highway Administration, UMD, State of Maryland,<br />
C<strong>it</strong>y of Takoma Park and others. The task force plans<br />
to recommend ways to ease the commutes of people<br />
who may want to cycle, say from Bethesda to UMD. Its<br />
first burden is to get governments interested.)<br />
And the lack of interest in bike classes found in the<br />
survey isn’t unique to College Park. In an email sent<br />
to members of a national univers<strong>it</strong>y bike program<br />
coordinator listserv last winter, Chuck Strawser,<br />
pedestrian/bicycle coordinator at the Univers<strong>it</strong>y of<br />
Wisconsin-Madison, wrote “although I and others that<br />
I’ve worked w<strong>it</strong>h at the statewide advocacy org have<br />
attempted many times over the years to teach a bike<br />
safety (i.e. Road 1) course to college students here in<br />
Madison, we’ve never really had to figure out what the<br />
curriculum would be because we never had anyone<br />
show up….No matter how good your curriculum is, <strong>it</strong><br />
doesn’t do any good if no one ever sees <strong>it</strong>.”<br />
One partial solution UMD found was to promote the<br />
instruction as group activ<strong>it</strong>ies to student groups, rather<br />
than as classes.(Montgomery College is considering<br />
offering the course for cred<strong>it</strong>.)<br />
UMD also made sure to include bicycling in <strong>it</strong>s latest<br />
landscaping plan – including choosing convenient<br />
locations for bike racks so people wouldn’t have to<br />
walk far. UMD also sought to learn from other campuses<br />
around the nation – and at least one not far<br />
away, though on the other side of the Potomac. UMD<br />
and George Mason Univers<strong>it</strong>y (GMU) are even competing<br />
– not for students or even in basketball – but<br />
in a bike to campus contest.<br />
GMU planned to promote biking on September<br />
22 in conjunction w<strong>it</strong>h the annual World Car Free<br />
Day. GMU hopes to work alternative transportation<br />
days into <strong>it</strong>s routine but Bike-to-Work Day, normally<br />
conducted in May, doesn't f<strong>it</strong> the college schedule<br />
“because <strong>it</strong>'s our commencement week,” explains Josh<br />
Cantor, GMU director of transportation. So GMU<br />
put on an alternate commuter challenge in April to<br />
promote “any mode of travel that does not involve a<br />
single person auto,” he said. The ideas include “challenges,”<br />
or compet<strong>it</strong>ions to give prizes to the departments,<br />
fratern<strong>it</strong>ies or soror<strong>it</strong>ies that get the most<br />
people to bike to work or class, Cantor says.<br />
GMU also took some other steps to rearrange campus<br />
to encourage biking. Covered bike shelters work better<br />
on campus than locker rentals because those living<br />
on student budgets find the rental fees rather steep.<br />
“We have made arrangements w<strong>it</strong>h f<strong>it</strong>ness centers so<br />
people can shower in those facil<strong>it</strong>ies,” Cantor noted.<br />
GMU also subsidizes full time employees who bike to<br />
work a minimum number of days up to $20 a month<br />
they can use at local bike shops for maintenance.<br />
Putting bike racks on shuttles that go from campus<br />
to the Metro and between campuses “has certainly<br />
helped,” Cantor added.<br />
Montgomery College has also seen the bike light<br />
recently. A bicycle/pedestrian task force organized<br />
at the Rockville Campus that includes faculty,<br />
administrators, government officials responsible<br />
for bicycling and members of the Rockville Bike<br />
Advisory Comm<strong>it</strong>tee. “We hope to turn campus into<br />
a model for other commun<strong>it</strong>y colleges and inst<strong>it</strong>utes<br />
of higher education," explained Michael Jackson,<br />
bicycle coordinator for the Maryland Department of<br />
Transportation, who works w<strong>it</strong>h the group.<br />
One task was to link campus to the rather extensive<br />
bike route network Rockville established over the last<br />
few years. “The c<strong>it</strong>y had bicycle routes around the c<strong>it</strong>y<br />
and links to the rec center but nothing to the college,”<br />
Jackson noted. “Not much had changed since<br />
the early 1970s in that the vast major<strong>it</strong>y of students<br />
got there by car.”<br />
Not all univers<strong>it</strong>ies in the area have gotten as exc<strong>it</strong>ed<br />
about spinning the bike wheel so far, or they've<br />
left the in<strong>it</strong>iatives up to the students. <strong>At</strong> American<br />
Univers<strong>it</strong>y in Washington, DC, for instance, the student<br />
government, not the administration, runs a<br />
bicycle loan program “mainly for students who want<br />
to take a bike down to Tenleytown or Georgetown<br />
and go shopping and come back. It is not like a c<strong>it</strong>y<br />
service where you pick <strong>it</strong> up in Northwest and drop<br />
<strong>it</strong> off in Southeast,” explains Maralee Csellar, the<br />
univers<strong>it</strong>y's acting director of media relations. Nor is<br />
the program geared toward commuters. She said the<br />
univers<strong>it</strong>y is looking at ways to promote alternative<br />
transportation but hasn't developed plans. If students<br />
ask, the univers<strong>it</strong>y will provide sheltered bike storage<br />
during vacations.<br />
George Washington Univers<strong>it</strong>y spokesperson<br />
Courtney Bowe issued a statement indicating the<br />
school is beginning to get interested. “the univers<strong>it</strong>y<br />
aims to work w<strong>it</strong>h <strong>it</strong>s c<strong>it</strong>y and commun<strong>it</strong>y partners<br />
to determine the feasibil<strong>it</strong>y of bike lanes and plans<br />
on exploring c<strong>it</strong>y biking safety classes to campus to<br />
increase commuter comfort w<strong>it</strong>h c<strong>it</strong>y bike commuting.<br />
To make bike commuting accessible, GW will also<br />
evaluate all current bike rack locations and explore<br />
the potential for new bike racks.”<br />
Univers<strong>it</strong>ies in other parts of the country have taken<br />
on the ball in different ways. Way back in 1971, students<br />
at the Univers<strong>it</strong>y of California Davis started a<br />
Bike Barn in an old barn as a student co-op to lend<br />
tools and help students repair their own vehicles.<br />
California campuses have used both carrots and sticks.<br />
Students riding at night w<strong>it</strong>hout lights? Davis hands<br />
out tickets. Campus police at Stanford Univers<strong>it</strong>y, on<br />
the other hand gives the students lights. Stanford also<br />
started a $1,000 raffle that only students riding on<br />
campus w<strong>it</strong>h helmets could enter.<br />
Winter 2010/11<br />
21
trispokes by ron cassie ron_cassie@yahoo.com<br />
Ulman Fund's Half Full Tri is a H<strong>it</strong><br />
Diana and Lou Ulman never envisioned 100 cancer<br />
survivors/triathletes coming to Columbia for an event<br />
like the Half Full Triathlon when their son Doug was<br />
diagnosed w<strong>it</strong>h cancer at Brown Univers<strong>it</strong>y. Of course,<br />
ne<strong>it</strong>her did Doug, now CEO of the Lance Armstrong<br />
Foundation.<br />
But this past fall, there was Doug and the whole family,<br />
surrounded by friends and Ulman Cancer Fund<br />
supporters at Centennial Park where Doug grew up,<br />
cheering on 1,000 compet<strong>it</strong>ors at the inaugural char<strong>it</strong>y<br />
triathlon.<br />
Geoffrey Irwin, 45, of Frederick, won the race, w<strong>it</strong>h<br />
Megan Martin, 27, of Greencastle, Pa., taking the<br />
women’s t<strong>it</strong>le – and both talked about the inspirational<br />
nature of the event after crossing the finish line.<br />
“It’s a great cause,” said Irwin, who won in dominating<br />
fashion, winning the half-Ironman distance race<br />
by more than seven minutes. “A lot of people have<br />
been affected by cancer, and so many young people,<br />
especially, show great courage through dealing w<strong>it</strong>h <strong>it</strong>.<br />
That’s a lot tougher than anything we had to do today.”<br />
“It was motivational just to be out here,” said Martin,<br />
who won the women’s race by two minutes, finishing<br />
in 5:06:45. “Our wave (the professional/el<strong>it</strong>e wave) was<br />
just ahead of the cancer survivor’s wave and I got to<br />
meet a lot of people and hear some of their stories. It<br />
was amazing. It makes you realize that whatever l<strong>it</strong>tle<br />
injuries you have, <strong>it</strong>’s not the end of the world. It puts<br />
things into perspective – <strong>it</strong>’s not all about winning.”<br />
Martin bested pro/el<strong>it</strong>e wave athletes Amy Alexander<br />
and Tara Flint, who took second and third overall,<br />
respectively.<br />
Irwin won in 4:41:56, beating out Richard Rapine and<br />
Albert Kim, who won the men’s 35-39 and 30-34 age<br />
groups, respectively.<br />
A diagnosis and comm<strong>it</strong>ment to helping others<br />
Three months after Doug, a former Centennial High<br />
School star soccer player, learned of his chondrosarcoma<br />
diagnosis, Diana Ulman said, the family<br />
watched a Sam Donaldson report on cancer together.<br />
Shortly afterwards, her son, a three-time cancer survivor<br />
after two subsequent bouts w<strong>it</strong>h melanoma,<br />
decided he wanted to do something to help other<br />
cancer patients, a comm<strong>it</strong>ment that eventually led to<br />
the nonprof<strong>it</strong> Ulman Cancer Fund for Young Adults.<br />
Founded in 1997, the organization provides support,<br />
education, and resources to young adults, their families<br />
and friends who are affected by cancer.<br />
“We wanted to do something that wasn’t already being<br />
done,” Diana told SPOKES. “And that was something<br />
for young people. There were support groups for<br />
children and the older people, but nothing for young<br />
people. We looked for support groups for Doug and<br />
there wasn’t anything for him, for someone his age.”<br />
Many of the issues faced by young adults diagnosed<br />
w<strong>it</strong>h cancer – medical insurance, fertil<strong>it</strong>y, relationship,<br />
career concerns – are different than those facing children<br />
or senior c<strong>it</strong>izens, Diana Ulman said. “We get a lot<br />
of young people who don’t have insurance,” she said.<br />
A dozen years after launching Team Fight, the Ulman<br />
Cancer Fund triathlon team that raises money and<br />
awareness for the cause, Doug Ulman said the time<br />
had come to launch an entire event.<br />
“While Team Fight, and other groups, like the<br />
Leukemia & Lymphoma Foundation teams do a great<br />
job raising money and participating in individual<br />
races,” Ulman said, “we thought why not an entire<br />
race dedicated to the mission – w<strong>it</strong>h everything going<br />
toward the effort and raising awareness.”<br />
Ulman and his school soccer teammate, Brock Yetso,<br />
now executive director of the Ulman Cancer Fund<br />
and a triathlete as well, along w<strong>it</strong>h Half Full race<br />
director Brian Satola, put a twist on the trad<strong>it</strong>ional<br />
Columbia Triathlon course at Centennial Park. To<br />
cover the necessary distance for the .9 mile swim,<br />
56-mile bike, 13.1 mile run, they drew a two-loop<br />
course while also adding a new finish area. By all<br />
accounts, the new course, including the larger finishing<br />
area, was a h<strong>it</strong> among the participants.<br />
Ulman and Yetso said the hope is to expand the field<br />
in 2011, possibly up to 2,000 entrants.<br />
Next year, w<strong>it</strong>h a bigger field, Irwin likely will face a<br />
tougher race than he did at the Oct. 3 event. <strong>At</strong> 45,<br />
Irwin, a former collegiate swimmer at the Univers<strong>it</strong>y<br />
of Maryland, took the lead two-thirds of the way<br />
through the first bike loop and never needed to look<br />
back. Though he did. After posting a sub-23 minute<br />
swim, Irwin nailed the bike, averaging 21.63 miles-perhour<br />
on tough, hilly course – the only cyclist to top<br />
the 21 mile-per-hour mark. His big lead off the bike<br />
held up w<strong>it</strong>h 1:<strong>40</strong>:29 run, not close to the best run<br />
spl<strong>it</strong> of the day, but plenty good enough for the “W.”<br />
Desp<strong>it</strong>e his collegiate swimming career, Irwin was an<br />
unlikely candidate to win. He said he’s “folded” at each<br />
Eagleman Ironman 70.3 he’s attempted previously and<br />
actually “DNF’d” at Cambridge earlier this summer.<br />
Although he’s qualified for the 70.3 National<br />
Championship in Clearwater, Fla. this year and has<br />
done very well in his age group in a bunch of races,<br />
he does not have a lengthy list of overall wins. In<br />
fact, his only previous overall win came earlier this<br />
summer, when he captured the Fort R<strong>it</strong>chie Sprint<br />
Triathlon.<br />
After tackling triathlons in his 20s, Irwin did not<br />
complete for roughly a decade after he and his wife,<br />
Dawn, began the process of adopting two Russian children<br />
more than a dozen years ago. A small business<br />
Only BONZAI SPORTS has the largest Wetsu<strong>it</strong><br />
Rental Fleet of full and sleeveless su<strong>it</strong>s.<br />
Only BONZAI SPORTS has the widest<br />
selection of Triathlon Bikes in stock.<br />
Only BONZAI SPORTS has<br />
the world’s fastest wetsu<strong>it</strong>...<br />
/////////////////// the new ////////////////////<br />
2XU Project X<br />
//////////////////// by 2XU ////////////////////<br />
only at...<br />
TRIBONZAI.COM<br />
OPEN SEVEN DAYS A WEEK!<br />
2822 Fallfax Drive<br />
Falls Church, VA 22042<br />
703.280.2248<br />
22 Winter 2010/11
“i'd like to ride<br />
more<br />
this year”<br />
is one<br />
resolution<br />
we can help<br />
you keep.<br />
Schedule a tune up or personal bicycle f<strong>it</strong>ting session!<br />
matt mcgoey, owner & michael brennan, service manager<br />
<strong>ALL</strong> AMERICAN<br />
BICYCLE CENTER www.aabikes.com<br />
serving cyclists since 1994<br />
26039 Ridge Road (Route 27), Damascus, MD 20872<br />
301-253-5800<br />
Vis<strong>it</strong> our web s<strong>it</strong>e for more info<br />
www.aABIKES.COM<br />
Store Hours: Monday–Friday 10am-7pm<br />
Saturday 10am-6pm & Closed Sunday<br />
A kinesiology major at Maryland and a regional supervisor<br />
w<strong>it</strong>h TNT F<strong>it</strong>ness, Martin said she hadn’t taken<br />
her triathlon career too seriously until a co-worker<br />
mentioned to her before the 2007 Eagleman race that<br />
the event was Kona qualifier and she might have a<br />
shot in her age group.<br />
“I was like, ‘Oh, whatever,’ until about halfway<br />
through the run when I realized I was going to do <strong>it</strong>,”<br />
Martin said. “After that, I thought, maybe I should<br />
keep doing this.”<br />
As Irwin and Martin were coming home on the running<br />
leg, Doug Ulman explained why tackling triathlons,<br />
marathons, century bike rides and other physical<br />
challenges are important to cancer survivors.<br />
“I think for a lot of people, whether they were athletes<br />
before their diagnosis or become athletes after their<br />
diagnosis, <strong>it</strong>’s about regaining their physical abil<strong>it</strong>y<br />
and their confidence,” said Ulman, who completed a<br />
five-day, 100-mile race in the Himalayas in 1999 after<br />
his recovery.<br />
“It’s like proving to yourself, ‘I’m okay. I’m go getting to<br />
get back to being myself again before this happened.”<br />
Piranha Sports Season Summary<br />
Piranha Sports’ Greater <strong>At</strong>lantic Multisport Series<br />
wrapped up <strong>it</strong>s 10th season at the Cape Henlopen<br />
Triathlon and Duathlon on 10-10-10.<br />
Winning the overall individual male divisions in this<br />
series, were Kent Buckson w<strong>it</strong>h 63 points, William<br />
Moyer at 65 years young w<strong>it</strong>h 56 points, and John<br />
Dawson w<strong>it</strong>h 53 points. The overall female winners<br />
were Leslie Randall w<strong>it</strong>h 56 points, Katie Dickerson<br />
w<strong>it</strong>h 51 points, and 14 year old Drew Sanclemente<br />
w<strong>it</strong>h 48 points.<br />
The series had over 3,750 participants. Series points<br />
can be viewed at www.piranha-sports.com/GAMS/.<br />
In the famous club challenge, the Greater <strong>At</strong>lantic<br />
Club Challenge there were over 150 clubs representing,<br />
w<strong>it</strong>h the winners being Team Bricks MultiSport<br />
Club w<strong>it</strong>h 631 points, DE Swim and F<strong>it</strong>ness Tri-Dawgs<br />
w<strong>it</strong>h 287 points, and The Bike Rack DC w<strong>it</strong>h 186<br />
points. Club Challenge points can be viewed at www.<br />
piranha-sports.com/Clubs/.<br />
Registration for all 2011 Piranha Sport events is<br />
now open, including the famous Escape from Fort<br />
Delaware Triathlon which is back for <strong>it</strong>’s 11th anniversary.<br />
To register, go to www.piranha- sports.com.<br />
JOIN A<br />
BIKE GANG<br />
owner, he stayed in shape by “swimming a l<strong>it</strong>tle, running<br />
a l<strong>it</strong>tle,” spending most of recreational time sailing<br />
or w<strong>it</strong>h his kids. He eventually took up the sport<br />
again after turning <strong>40</strong>, and after a lot of bike work on<br />
the strenuous hills around Frederick w<strong>it</strong>h members of<br />
the Frederick Triathlon Club, cycling has overtaken<br />
swimming as his strongest leg.<br />
Running remains a challenge – and <strong>it</strong> was a concern<br />
at the Half Full. “I had no idea, I’d win today,” Irwin<br />
said w<strong>it</strong>h a big smile afterwards. “ I kept wa<strong>it</strong>ing for<br />
someone to run me down. This is a huge deal.”<br />
Former Terp wins women’s side<br />
For the women’s champ, Martin, the win was less of a<br />
surprise, but she does have a few things in common<br />
w<strong>it</strong>h Irwin. For one, she also swam at the Univers<strong>it</strong>y of<br />
Maryland, albe<strong>it</strong>, nearly 20 years later. And, like Irwin,<br />
she also won this summer at Fort R<strong>it</strong>chie, capturing<br />
the Olympic-distance women’s t<strong>it</strong>le.<br />
Martin, in pro/el<strong>it</strong>e wave, won the Annapolis Tri on<br />
2007 and her hometown Hagerstown Tri in 2007<br />
and 2008. She’s previously qualified for the Hawaii<br />
Ironman Triathlon and at the Ironman Florida race<br />
in 2007, made the podium as one of the top three<br />
amateurs.<br />
Burned out slightly on swimming after college, she<br />
first took up running. However, she said, the everyday<br />
pounding of running proved too hard on her body,<br />
so she added bicycling into the mix. Unlike Irwin, she<br />
still considers cycling the weakest of the three triathlon<br />
legs.<br />
The win at Half Full happily coincided w<strong>it</strong>h her first<br />
year wedding anniversary, she noted w<strong>it</strong>h a smile and<br />
a nod to her husband, Jason, a former discus thrower<br />
who runs w<strong>it</strong>h her occasionally.<br />
FREE WEEKS<br />
FREEMEMBERSHIP<br />
RPM ® is the ultimate calorie-killing studio<br />
cycling workout that bl<strong>it</strong>zes up to 1,000 calories<br />
in just 45 minutes. You control the intens<strong>it</strong>y,<br />
so RPM ® is ideal for any level of f<strong>it</strong>ness.<br />
Use the FREE week’s membership* and experience the ride<br />
of your life! *Lim<strong>it</strong> 1 per customer.<br />
Gold's<br />
Gym<br />
5728-B<br />
Buckeystown Pike<br />
Frederick, MD 21703<br />
301-698-GOLD<br />
Winter 2010/11<br />
23
Family Cycling 101<br />
Oui, Oui... A Great Place for Family Outings<br />
I am always on the lookout for new places to have family<br />
bike rides. I have some unique things that I look for;<br />
relatively flat, minimal or no traffic, interesting things<br />
to see and places to stop. Kim and I found a wonderful<br />
location this fall when we took a trip to Paris.<br />
No, not Paris, Virginia or Paris, Maryland but<br />
Paris, France.<br />
Now if I could just convince my ed<strong>it</strong>or to send me<br />
to other foreign cap<strong>it</strong>als to investigate family bike<br />
riding options.<br />
As we took a boat ride along the Seine River we saw<br />
lots of families riding along the roads that parallel the<br />
river on e<strong>it</strong>her side. It was interesting to see how many<br />
of the children were on their own bikes but the adults<br />
were frequently on rent-a-bikes. Paris has an active bike<br />
sharing program similar to the Bike Share program<br />
that has started up in Arlington and Washington DC.<br />
The vast major<strong>it</strong>y of the adults that we saw on bikes<br />
over the week were on the Share Bikes.<br />
We also saw bike lanes throughout the c<strong>it</strong>y w<strong>it</strong>h<br />
steady use, however the riders did not keep to just<br />
the streets w<strong>it</strong>h bike lanes, we saw bikes everywhere<br />
and there did not seem to be any contention between<br />
the motorists and the bike riders. This mapped to my<br />
experiences years ago when I did a bike tour along<br />
the north of France vis<strong>it</strong>ing World War II battle s<strong>it</strong>es.<br />
It did dawn on me how fortunate we were to be able<br />
to experience the different cultures and how different<br />
but how alike they really were. When I look at the<br />
families riding at biking events, I see high end racing<br />
bikes, tandems, triplets, low end specials from the dis-<br />
we make<br />
cycling more<br />
cycling more<br />
l o v e y o u r<br />
bike [more]<br />
fun<br />
fun<br />
Takoma Bicycle<br />
KHS | ReDline | ToRKeR | PARTS | ACCeSSoRieS | RePAiRS<br />
7030 Carroll Avenue<br />
Takoma Park, MD 20912<br />
301.270.0202<br />
www.takomabicycle.com<br />
by kevin brugman kbrugman@cox.net<br />
count stores and everything between. The important<br />
thing is that we get our families out riding.<br />
Biking along the Seine<br />
Kids on Recumbents!?<br />
My bike tendencies have always leaned towards touring<br />
bikes and as a result, most of our family’s bikes<br />
are of that nature. But when my youngest son outgrew<br />
his current bike, I asked him if he wanted to go w<strong>it</strong>h<br />
a bike w<strong>it</strong>h flat bars or drop bars? He hes<strong>it</strong>ated and<br />
took a deep breath.<br />
Just as I was afraid that he was going to say he didn’t<br />
want a new bike, he told me wanted to go w<strong>it</strong>h a<br />
recumbent. Now I have to adm<strong>it</strong>, I was happy to hear<br />
that he wanted to keep biking but I had my doubts<br />
on getting a child a recumbent. But as a good friend<br />
pointed out: he was happy to hear that Jason is interested<br />
in experimenting w<strong>it</strong>h bicycles.<br />
“Our kids are going to grow into adults w<strong>it</strong>h their own<br />
tastes, and if the boy loves recumbents, we should just<br />
remember that they have pedals, too.”<br />
They all have pedals! So we have been out looking<br />
at bikes w<strong>it</strong>h pedals in front of the seat instead of<br />
under the seat. We started looking at recumbents<br />
when we went down to the Between the Waters ride<br />
on the Eastern Shore. As my son pushed me along the<br />
ride on the tandem, we commented on every style of<br />
recumbent we saw.<br />
Remember how when you buy a car, <strong>it</strong> seems like<br />
everyone who has the same model as you do has the<br />
same color. The number of recumbents on the bike<br />
ride may have increased, but our awareness was far<br />
greater. It seemed like someone had put on a recumbent<br />
show for us. We saw long and short wheel base<br />
recumbents, we saw above seat steering and below<br />
seat steering, we saw recumbent tandems and recumbent<br />
trikes. And of every basic model, <strong>it</strong> seemed like<br />
there were multiple derivations.<br />
<strong>At</strong> the lunch break stop we took a walk around and<br />
looked at the different recumbent bikes we saw. As<br />
we were looking at one bike, the owner came up,<br />
ready to take off on the next leg of the ride. Before<br />
she could take off, we started peppering her w<strong>it</strong>h<br />
questions and she soon let my son s<strong>it</strong> on the bike and<br />
then encouraged him to try to take a test ride. This<br />
particular recumbent was a short wheelbase model<br />
w<strong>it</strong>h below seat steering. It was difficult enough just to<br />
get him in place w<strong>it</strong>h his seat down low and legs stuck<br />
up in the air and he really tried. But trying to ride a<br />
recumbent in an area crowded w<strong>it</strong>h bike riders riding<br />
around on a mixture of grass and gravel is not the<br />
right place for a child to try a recumbent bike for the<br />
first time. We pol<strong>it</strong>ely thanked the lady for her time<br />
and we finished the ride on our own.<br />
I thought that this might have quenched his taste for<br />
a recumbent bike, but once again I thought wrong<br />
about my son’s interests. Upon return from the bike<br />
trip he again expressed interest in a recumbent so I<br />
called a local dealer who sells a number of different<br />
kinds of recumbent bikes and asked his advice. He<br />
said to come on up, he had a number of different<br />
bikes that might interest my son and price ranges that<br />
would not scare off dad. So on the first available day,<br />
we headed off to the bike shop.<br />
True to his word, John had several bikes there for<br />
us to try. His first suggestion was a long wheel base,<br />
above seat steering model. As soon as Jason sat down,<br />
his confidence seemed to wane. This was not his<br />
mountain bike and <strong>it</strong> really felt really strange. John<br />
went back to a method that I had used when the boys<br />
were young, he had Jason just s<strong>it</strong> on the bike w<strong>it</strong>h his<br />
legs off the pedals and coast down a slight hill. After<br />
a couple of times doing that, Jason seemed to have<br />
regained his confidence and desire. Next he had<br />
Jason ride w<strong>it</strong>h his feet on the pedals and was soon<br />
riding around in big circles in the parking lot.<br />
After getting comfortable w<strong>it</strong>h the first model, he<br />
sw<strong>it</strong>ched to a short wheelbase w<strong>it</strong>h under seat steering.<br />
This time <strong>it</strong> was almost as if he was starting new<br />
again. But once again he started by coasting and eventually<br />
started pedaling and controlling the bike. But<br />
then he went downhill at a good clip and had to stop<br />
in a hurry. That time he slowly came back at a much<br />
more reserved pace. When he had done a quick stop,<br />
he had felt himself lurch forward off the seat and<br />
nothing in front of himself to stop him. After that he<br />
went back to the above seat steering model.<br />
We have continued to try out some bikes and have<br />
done one longer ride w<strong>it</strong>h a steeper hill. Jason is still<br />
trying to figure out what he wants. This is a big change<br />
and he is taking this at a slow and deliberate pace. We<br />
figure we have the full winter to try out recumbents<br />
and make a decision before spring. One nice thing<br />
about recumbents is that they are easier to ride while<br />
wearing winter clothes and w<strong>it</strong>h a faring you can comfortably<br />
ride year round as long as the snow is not too<br />
deep. In the meantime I can continue to ride the tandem<br />
w<strong>it</strong>h Jason and let him push me around while I<br />
relax and remember, they all have pedals.<br />
Speaking of winter riding, most years the weather in<br />
the Mid-<strong>At</strong>lantic allows for riding most of the year.<br />
There are often times for short rides on the weekends<br />
in the winter when not competing w<strong>it</strong>h Saturday<br />
morning soccer or baseball games. Saturday morning<br />
rides are an opportun<strong>it</strong>y to ride to new destinations.<br />
Instead of riding to the local ice cream store, <strong>it</strong> is a<br />
great time to ride someplace to get a hot chocolate.<br />
Even after <strong>it</strong> freezes, rides like C&O canal can take a<br />
new view. There is far less traffic and w<strong>it</strong>h the leaves<br />
down, the view is totally different than in the summer.<br />
While the winter rides are not as common, look out<br />
on New Year’s Day for local rides. Several bike shops<br />
in the area host rides and there is the big PPTC “most<br />
boring century of the year” ride down at Haines<br />
Point. You can ride all 33 or just a few of the 3.3 mile<br />
laps at Hains Point. What a way to start the New Year<br />
and keep any resolutions to increase exercise for at<br />
least one day. Here is wishing everyone a Happy New<br />
Year and looking forward to meeting up w<strong>it</strong>h everyone<br />
next spring.<br />
24 Winter 2010/11
COMMUTER CONNECTION<br />
by ron cassie ron_cassie@yahoo.com<br />
C<strong>it</strong>ies for Cycling Symposium in Baltimore<br />
A project of the National Association of C<strong>it</strong>y<br />
Transportation Officials, C<strong>it</strong>ies for Cycling is an effort to<br />
catalog, promote and implement the world’s best bicycle<br />
transportation practices in American municipal<strong>it</strong>ies.<br />
According to <strong>it</strong>s webs<strong>it</strong>e, C<strong>it</strong>ies for Cycling was<br />
founded in 1996 by then commissioner Elliot Sander<br />
of New York C<strong>it</strong>y’s Department of Transportation.<br />
Sander concluded that unlike the states, which often<br />
interact w<strong>it</strong>h each other through the American<br />
Association of State and Highway Transportation<br />
Officials (AASHTO), large c<strong>it</strong>ies had virtually no<br />
meaningful pol<strong>it</strong>ical or technical relationships w<strong>it</strong>h<br />
each other. They also lacked such cr<strong>it</strong>ical relationships<br />
w<strong>it</strong>h the U.S. Department of Transportation.<br />
Jim Sebastian, the District of Columbia’s bicycle coordinator.<br />
Last summer, the organization named Eric Gilliland,<br />
former head of the Washington Area Bicyclist<br />
Association, as the association’s new executive director.<br />
And in the fall of 2010, under the auspices of<br />
C<strong>it</strong>ies for Cycling and Bike Maryland (formerly One<br />
Less Car, see below), Gilliland, Jim Sebastian, the<br />
District of Columbia’s bicycle coordinator, Dani<br />
Simons, director of communications for New York<br />
C<strong>it</strong>y’s Department of Transportation, Roger Geller,<br />
Portland’s bicycle coordinator since 2000, and<br />
Baltimore C<strong>it</strong>y bike coordinator Nate Evans, led a<br />
panel discussion at the Univers<strong>it</strong>y of Baltimore, sharing<br />
the experiences of their c<strong>it</strong>ies in trying to build<br />
more bicycle-friendly infrastructure and commun<strong>it</strong>ies.<br />
W<strong>it</strong>h an ear aimed at listening to Sebastian, Simons<br />
and Geller, each part of nationally acclaimed efforts<br />
that have dramatically improved their c<strong>it</strong>ies’ bike<br />
infrastructure and commun<strong>it</strong>y, SPOKES covered the<br />
symposium. Each brought the unique perspective of<br />
their own c<strong>it</strong>ies to the discussion, offering a variety of<br />
lessons, history and guidance for area bicycle advocates<br />
in the audience.<br />
Sebastian, in highlighting how far the nation’s cap<strong>it</strong>al<br />
has come, in terms of bike-friendliness in recent years,<br />
pointed out that in 1978, Washington D.C. had just<br />
3 miles of bicycle lanes. And although the District of<br />
Columbia produced the c<strong>it</strong>y’s first Bicycle Plan that<br />
year, <strong>it</strong> remained, “kind of stagnant for a while.” The<br />
c<strong>it</strong>y’s bicycle rejuvenation in the last decade, “was led<br />
by advocates,” Sebastian said, making a point stressed<br />
by each c<strong>it</strong>y representative.<br />
Today, Sebastian noted, the District has nearly 50<br />
miles of bike lanes, has developed bicycle parking programs,<br />
the Union Station bike station, a bike-sharing<br />
project, a dedicated cycling lane on Pennsylvania Ave.<br />
and is near completion of the Metropol<strong>it</strong>an Branch<br />
Trail, which will link Silver Spring and Northeast D.C.<br />
neighborhoods w<strong>it</strong>h Union Station.<br />
“Stick around long enough,” Sebastian told the audience,<br />
“and you get to see good things happen. We<br />
have 47 miles of bike lanes in place and another<br />
20 more miles in planning and design. We’ve been<br />
installing over 100 bicycle racks a year. Last year, we<br />
installed 300 and we aren’t even keeping up w<strong>it</strong>h<br />
demand because of the growing number of bicycles.”<br />
Home of one of the first bike sharing programs in the<br />
country, Sebastian said over 1,000 bikes in September<br />
were rented as part of the District program. Sebastian<br />
plugged the c<strong>it</strong>y’s new transportation webs<strong>it</strong>e: www.<br />
goDCgo.com and broke down the c<strong>it</strong>y’s $5.7 million bike<br />
budget, which includes $500,000 for bike lanes, $100,000<br />
for bike racks, $4 million for trails, $150,000 for education<br />
and $900,00 for safe routes to school programs.<br />
Washington, D.C. is now rated the 6th best bicycling<br />
c<strong>it</strong>y in the country and tops on the East Coast.<br />
Dani Simons, formerly Transportation Alternatives’<br />
director of communications, is now a part of New<br />
York C<strong>it</strong>y’s Department of Transportation. She is<br />
a daily bike commuter, trekking from Brooklyn to<br />
Manhattan for work. A native of Alexandria, Va., she<br />
described herself as a big fan of Baltimore’s diverse<br />
neighborhoods.<br />
“The idea of connecting them (Baltimore’s neighborhoods)<br />
by bicycle is a really exc<strong>it</strong>ing idea,” Simons<br />
told the local audience.<br />
A former bicycle advocate in Rhode Island, Simons<br />
moved to New York in 2004 and noted the profound<br />
changes in the c<strong>it</strong>y’s bicycle landscape in just the last<br />
six years.<br />
“If you told me I’d be watching people in flip flops<br />
riding bikes, women carrying purses, people standing<br />
on top of pedals, I never would’ve believed <strong>it</strong>,” Simons<br />
said. “The only people you used to see on bicycle in<br />
New York were spandex guys and bike messengers. It’s<br />
just totally different now.”<br />
A lot of the cred<strong>it</strong>, she said, has to go to Mayor<br />
Michael Bloomberg, who has made a concerted effort<br />
to increase the number of bike lanes in the c<strong>it</strong>y.<br />
Simons added that bicycling planning in New York is<br />
crucial to the c<strong>it</strong>y’s future. After population declines<br />
in 1970s, New York started to grow again in the 1990s,<br />
and is projected to add another million by 2023.<br />
“It’s an older c<strong>it</strong>y and we have to find space, open<br />
space, green space and street space,” Simons said.<br />
“We need to comm<strong>it</strong> the resources to do that, not to<br />
mention upgrade sewer and power infrastructure. We<br />
need to green them, too, and face climate change in<br />
the process.”<br />
Public trans<strong>it</strong>, Simons stressed, is actually overcrowded.<br />
“We need to shift more people to walking and biking,”<br />
Simons said. “It’s a flat c<strong>it</strong>y, <strong>it</strong>’s a dense c<strong>it</strong>y, and<br />
<strong>it</strong>’s quicker than the subway. It’s a natural.”<br />
New York has added 200 miles of bike lanes over a<br />
three-year period from June, 2006, to July 2009. The<br />
c<strong>it</strong>y is continuing to work on painting new bike lanes,<br />
protecting more by buffer plants and adding paths to<br />
more bridges. Meanwhile, the Westside Greenway in<br />
Manhattan is one of the busiest bike paths in the country,<br />
attracting up to 50,000 people on nice weekends.<br />
Overall, Simons said, the bicycle riding commun<strong>it</strong>y in<br />
New York C<strong>it</strong>y was expected to double by 2012 from<br />
2007 levels. Closing Broadway through Times Square<br />
and Herald Square, creating pedestrian plaza and<br />
Dani Simons, director of communications for NYC’s Department of<br />
Transportation, and Roger Geller, Portland’s bicycle coordinator.<br />
building dedicated bike lanes from 59th St. to Union<br />
Square have proved to be ground-breaking, wildly successful<br />
ventures.<br />
“No one would have dreamed this five years ago,”<br />
Simons said. Interestingly, she noted, w<strong>it</strong>h volume on<br />
c<strong>it</strong>y bike lanes up 50 percent, crashes are down 56<br />
percent, making the case familiar to serious cyclists<br />
that more bicyclists mean safer bicycling.<br />
Roger Geller, the bicycle coordinator in Portland for<br />
the past decade and w<strong>it</strong>h the c<strong>it</strong>y’s bike program since<br />
1994, said change in bicycle policy and infrastructure<br />
ultimately comes down in pol<strong>it</strong>ical leaders who want<br />
to make changes. That doesn’t mean, however, advocacy<br />
isn’t important. It makes <strong>it</strong> more important.<br />
“People need to let them know they want bike lanes,<br />
bike parking, on-street parking,” Geller said. “You<br />
need to get the word out, wr<strong>it</strong>e letters, get the newspapers<br />
to wr<strong>it</strong>e articles – anything you can to increase<br />
visibil<strong>it</strong>y.”<br />
Portland, long held up as a model biking c<strong>it</strong>y, is close<br />
in size to Baltimore and the District of Columbia,<br />
but has five times the number of bike lane miles<br />
compared to the nation’s cap<strong>it</strong>al. Today, Geller said,<br />
the top bike infrastructure issue in Portland is bike<br />
parking. Also, new laws are being directed at requiring<br />
greater proportional bike parking for residential<br />
and commercial buildings. A major recent victory has<br />
buses, light rails and trains accepting bicycles at all<br />
hours, in all locations.<br />
In step w<strong>it</strong>h the theme of the evening – that real<br />
change for more bicycle-friendly c<strong>it</strong>ies is underway<br />
– Geller noted that in 1991, in Portland, there were<br />
approximately 2,500 cyclists per day. That number<br />
today is 17,500. In Portland, one-in-six people identify<br />
bicycling as their primary or secondary means of<br />
transportation. As in New York, greater ridership has<br />
translated into safer bicycling, w<strong>it</strong>h Geller noting that<br />
bicycling in Portland today is <strong>40</strong>0 percent safer than<br />
in the mid-90s.<br />
“The next step for Portland,” Geller said, “is adapting<br />
bike signals at awkward and busy intersections, and<br />
Dutch-style design principles.”<br />
Even Portland still needs to increase the confidence<br />
of people riding on the road, Geller said.<br />
“How cyclists interact w<strong>it</strong>h automobiles is crucial,”<br />
Geller said. “The less confident people are, the fewer<br />
riders you’ll have.”<br />
One Less Car changes <strong>it</strong>s name<br />
The Maryland non-prof<strong>it</strong>, One Less Car, a longtime<br />
voice advocating for pedestrian and bicycling issues<br />
statewide, changed <strong>it</strong>s name to Bike Maryland<br />
last month.<br />
The organization’s mission has narrowed <strong>it</strong>s focus to<br />
bicycle issues. Its mission, according to the webs<strong>it</strong>e, “is<br />
to encourage and promote bicycling, increase safety,<br />
commuter continued on p.26<br />
Winter 2010/11<br />
25
singletrack<br />
by joe foley jfoley441@gmail.com<br />
improve<br />
Winter Options<br />
W<strong>it</strong>h the crisp days of fall fading fast and the long<br />
days of summer now nothing but a distant memory,<br />
what is the mountain biker, or any cyclist, to do to<br />
make <strong>it</strong> through a long wet winter?<br />
While some riders may be content to settle in for a<br />
while, spending some time w<strong>it</strong>h the family they’ve<br />
lost touch w<strong>it</strong>h during weekend long riding trips, and<br />
enjoying some lazy days on the sofa, for others that’s<br />
not a choice. Racers want to keep as much of the hard<br />
earned form they’ve developed throughout the year<br />
and for many others, not riding just isn’t a choice.<br />
Cyclocross season makes for a fun way to keep riding<br />
into late fall and the beginning of the winter and help<br />
keep that peak form a l<strong>it</strong>tle deeper into the winter.<br />
But unless you’re a pro riding in Europe or heading<br />
to the world championships, cyclocross season ends<br />
just as the worst of the winter is starting to settle in.<br />
So what’s a rider to do? There are a couple of options<br />
to help keep you riding through the winter. W<strong>it</strong>h a b<strong>it</strong><br />
of preparation you can keep yourself riding outside<br />
-- on the trails or at least on the road -- through a lot<br />
of the winter. When the weather is too bad to ride<br />
outside you can h<strong>it</strong> the trainer or rollers inside. And<br />
when all of these options fail you, or when you just<br />
need a change, winter can be a great time to do some<br />
weight training or change things up and cross train.<br />
While the winter can be tough on mountain bikers,<br />
as overnight freeze-thaw cycles soften the trails we<br />
love making them especially prone to damage. There<br />
are ways that you can get out on the trails over the<br />
winter. When the mercury drops below freezing for<br />
an extended period of time the trails will freeze hard<br />
and as long as you’re prepared for the cold -- more<br />
on that later -- you can get great rides in on the frozen<br />
tundra. You can also find frozen trails early in<br />
the morning, but be aware that the combination of<br />
sun and above freezing temperatures will warm the<br />
ground will lead to trails softening up very quickly.<br />
Another great chance to get out on a mountain bike<br />
during the winter is once the snow has fallen. Many<br />
riders already know that a good snow ride is one of<br />
the joys of the winter and anyone who hasn’t should<br />
make the effort. The cond<strong>it</strong>ions can be tough on<br />
riders and equipment, but if you’re prepared <strong>it</strong> can<br />
be a real blast. How to prepare for a good snow ride<br />
Don’t Miss an Issue!<br />
Subscribe to<br />
Subscribe online at:<br />
www.spokesmagazine.com<br />
could fill an entire column (see this column from<br />
March of this year for example) but there are a few<br />
keys: keep your head, hands, and feet dry and warm,<br />
simplify your equipment -- singlespeeds are great for<br />
snow riding because there are less parts to be affected<br />
by the cold and derailleurs are particularly prone to<br />
freezing, and make sure you’ve got a way to keep your<br />
water from freezing.<br />
When the trails are out of the question, the first resort<br />
of most riders is the road and if you’re well equipped<br />
you can stay out on the road for most of the winter.<br />
Olney resident Tom Vaughn will h<strong>it</strong> the road when<br />
the trails are too wet “if the wind chill is above freezing.”<br />
Commuting is also a great motivator to stay moving<br />
through the winter. DC resident Matt Donahue<br />
keeps commuting through the winter. In sp<strong>it</strong>e of living<br />
and working in the district, by riding the long way<br />
in the morning he’s able to ride 20-25 miles a day.<br />
Many riders try to keep some structure to their winter<br />
training riders, including some intervals in w<strong>it</strong>h<br />
tempo riding but Donahue enjoys the oppos<strong>it</strong>e in<br />
the off season. ”In the winter I don't have a training<br />
agenda like during 'cross season or MTB season” he<br />
told SPOKES. “It's more riding to enjoy the ride and<br />
stay f<strong>it</strong>, but not chasing any sort of specific racing goal<br />
or f<strong>it</strong>ness.”<br />
But how to stay on the road when the temperature<br />
drops? When you’re riding your body is going to be<br />
generating a lot of heat, but <strong>it</strong>’s also going to be generating<br />
a lot of sweat. The key is to dress in layers and<br />
to make sure that your clothing wicks moisture away<br />
from your body. Wicking fabrics help keep you dry<br />
-- and dry means warm -- and dressing in layers helps<br />
you regulate your body heat so that you don’t overheat<br />
as you warm up. As Donahue told SPOKES “I<br />
own a few wicking layers and three different 'grades'<br />
of cycling jacket which I choose from to wear depending<br />
on the temperature.”<br />
Overdressing can be as much of a problem as under<br />
dressing as <strong>it</strong> can lead to excess sweating which will<br />
end up cooling you down, especially if you stop or<br />
slow down.<br />
Once you’ve taken care of your core, the next step is<br />
to take care of those extrem<strong>it</strong>ies. The head, hands,<br />
and feet are the first parts of your body to get cold<br />
and lead to a lot of heat loss.<br />
Evan Ellicott from College Park likes Pear Izumi’s<br />
Amfib lobster gloves for the coldest of days and I’ve<br />
found that for all but the coldest days, most days a<br />
pair of fairly thin gloves w<strong>it</strong>h a good windstopper<br />
layer and some fleece insulation will do a great job.<br />
As far as your feet are concerned you can add a pair<br />
of insulated booties over your shoes, pop some chemical<br />
warmers inside your shoes, or go all out and get<br />
a set of winter riding boots. Ian Spivak from Vienna<br />
swears by his Sidi Winter Boots. “I would not be able<br />
to ride at all w<strong>it</strong>hout my really nice winter shoes” he<br />
told SPOKES. He also prefers to use a balaclava for<br />
his head, “because <strong>it</strong> covers your neck.”<br />
When all else fails, <strong>it</strong>’s time to head inside and spend<br />
some qual<strong>it</strong>y time getting to know a stationary trainer.<br />
The key to trainer workouts is structure. While no<br />
rider is going to relish an hour of tempo riding on a<br />
trainer, a good structured workout can really help to<br />
keep your mind off the fact that you’re riding a bike<br />
to nowhere.<br />
Some riders suggest cycling workout DVDs as a way to<br />
get some structure into your trainer workouts, while<br />
others just have workouts that they know. Many riders<br />
swear by music and movies, both cycling and noncycling,<br />
as a distraction technique.<br />
Photo: Mike Joos<br />
Michael Klasmeier from Crofton recommends using<br />
rollers instead of a trainer, saying <strong>it</strong>’s “way more fun”<br />
than the trainer, and also recommends group workouts.<br />
He joins other riders at his local bike shop,<br />
Family Bike Shop, in Crofton.<br />
Many racers also use the winter to get back into the<br />
weight room for some strength training or to work on<br />
their core strength. Those “other” muscles that are<br />
neglected all year long need some love too. Improved<br />
core strength can improve performance and minimize<br />
pain and soreness associated w<strong>it</strong>h the aggressive pos<strong>it</strong>ion<br />
of many road and mountain bikes. Weight training<br />
can help to reduce muscle imbalances that cyclists<br />
are especially prone to, which can reduce injuries.<br />
And last but not least, what about cross training? For<br />
a lot of riders, the winter is time to take a break and<br />
focus on other sports they love. Like many mountain<br />
bikers, Takoma Park’s Mark Drajem looks forward to<br />
cross country skiing in the winter.<br />
commuter continued from p.25<br />
Anna Kelso enjoys a winter ride<br />
cond<strong>it</strong>ions, and provide a voice for bicyclists<br />
in Maryland.”<br />
The newly-named organization is still led by executive<br />
director Carol Silldorf, who took over the helm at<br />
One Less Car in 2008. Likewise, program coordinator<br />
Rachel Myrow<strong>it</strong>z, will remain as a consultant, helping<br />
organizing events such as Tour du Port, the annual<br />
Annapolis bike symposium and the nonprof<strong>it</strong>’s legislative<br />
goals.<br />
Bike Maryland’s board of directors include Alex<br />
Olbriecht, a bicycle store owner for 32 years and the<br />
owner of five Race Pace/Bella bicycle shops in central<br />
Maryland; Greg Cantori, executive director of the<br />
Marion I. and Henry Knott Foundation and a longtime<br />
bike commuter; Tom Blanks, pricing director at<br />
Constellation New Energy and also a dedicated bike<br />
commuter; and Stu Sirota, founding principal of the<br />
TND Planning Group, a consulting firm specializing<br />
in the integration of sustainable transportation and<br />
land use.<br />
Bike Maryland advisors include, Buddy Alves, a<br />
senior marketing specialist w<strong>it</strong>h Commuter Choice<br />
Maryland, and Rebecca Ruggles, of the Association of<br />
Baltimore Area Grant Makers, and the Green Funders<br />
Affin<strong>it</strong>y Group.<br />
Four more board members are expected to be added.<br />
26 Winter 2010/11
calendar of events<br />
To be listed, send information to <strong>Spokes</strong>,<br />
5911 Jefferson Boulevard, Frederick, MD 21703 or<br />
e-mail: neil@spokesmagazine.com<br />
G RIF FIN CYCLE<br />
4949 Bethesda Ave.<br />
Bethesda, MD 20814<br />
(301) 656-6188<br />
www.griffincycle.com<br />
ES T. 19 71<br />
G R IF F IN CY C L E . CO M<br />
Road, Hybrids, Mountain, Kids<br />
Parts & Accessories for All Makes<br />
Trailers & Trikes<br />
Family Owned – In Bethesda for 39 Years<br />
Featuring Bikes from:<br />
For a more comprehensive list check out<br />
www.spokesmagazine.com.<br />
JANUARY 1 - BBC NEW YEAR’S DAY RIDE<br />
Celebrate the New Year w<strong>it</strong>h a moderate hilly ride to<br />
Hampstead Jiffy Mart. Ride begins at 10:30 a.m., ride<br />
about 33 miles from Oregon Ridge Park. For details<br />
contact Gloria Epstein at (410) 665-3012.<br />
JANUARY 8 – CRABS POTLUCK<br />
The Baltimore Bicycling Club’s tandem group<br />
(Couples Riding A Bike Simultaneously) will hold <strong>it</strong>s<br />
annual potluck dinner at 4:30 p.m. at the home of Jen<br />
and Stan Sunderwirth in Ellicott C<strong>it</strong>y. Be prepared to<br />
boast of your tandem adventures to the group, and<br />
learn of the 2011 ride schedule. New members always<br />
welcome. Contact Peggy or Tom Dymond at (410)<br />
272-9139 or email tedymond@verizon.net.<br />
JANUARY 22 – PPTC ANNUAL MEETING<br />
The popular annual meeting of the nation’s largest<br />
bicycle club, the Potomac Pedalers Touring Club<br />
(PPTC) will be held at a new location this year, the<br />
Margaret Schweinhaut Senior Center, 1000 Forest<br />
Glen Road, Silver Spring, MD 20901. It’s mostly a<br />
social event, w<strong>it</strong>h a pot luck lunch, awards, elections<br />
and more eating. For details log onto www.bikepptc.<br />
org or call (202) 363-8687.<br />
FEBRUARY 9 – MARYLAND BIKE SYMPOSIUM<br />
Maryland Bike, a statewide bicycling and pedestrian<br />
advocacy non-prof<strong>it</strong>, will sponsor the 14th Annual Bike<br />
Maryland Symposium, from 8:30 a.m. to 4:00 p.m. in<br />
the President's Conference Center at the Miller Senate<br />
Office Building in Annapolis. The Symposium is an<br />
opportun<strong>it</strong>y to meet and hear from elected state and<br />
local officials, planners, commun<strong>it</strong>y leaders as well<br />
as other bicycle and pedestrian advocates who want<br />
more bike lanes, wider sidewalks, better trails, and a<br />
statewide Complete Streets policy. The Symposium is<br />
free and open to the public and a registration link can<br />
be found at www.bikemd.org. Organizations and business<br />
who'd like to exhib<strong>it</strong> at the Symposium are asked<br />
to e-mail executive director Carol Silldorff at carol@<br />
bikemd.org or call (410) 960-6493.<br />
FEBRUARY 13 – STOP, SWAP & SAVE MD<br />
This 14th annual bicycle swap meet will take place<br />
from 9 a.m. – 2 p.m. at the Carroll County Agricultural<br />
Center in Westminster, Md. Featuring over 200 vendors.<br />
Road, mountain, BMX, tri or vintage, there is<br />
something for everyone. Admission is $5. All buildings<br />
are heated and breakfast and lunch are available. For<br />
details vis<strong>it</strong> www.stopswapandsave.com<br />
MARCH 8-10 – NATIONAL BIKE SUMMIT<br />
The League of American Bicyclists and leaders of the<br />
nation’s cycling commun<strong>it</strong>y will meet w<strong>it</strong>h members<br />
of the Congressional Bike Caucus, host workshops<br />
and speeches, and honor several member of Congress<br />
for their efforts to make America more bicycle friendly.<br />
For details log onto www.bikeleague.org or call<br />
(202) 822-1333.<br />
APRIL 14-17 – ST. MICHAELS SINGLE & TANDEMS WEEKEND<br />
Members of the Potomac Pedalers Touring Club<br />
and tandemists who attend the Eastern Tandem<br />
Rally will join forces for this Eastern Shore weekend.<br />
Lodging will be both at the Best Western Motor Inn<br />
and nearby camping facil<strong>it</strong>ies. Four days of riding: no<br />
hills, sparse traffic, wide shoulders, many roads near<br />
the water. If you would like to rent a tandem, you can<br />
contact Mt Airy Bicycles (Maryland) at 301-831-5151<br />
or Tandems East (New Jersey) at 856-451-5104. To<br />
register for the event contact Ed and Cindy Brandt<br />
ed.b.brandt@gmail.com (301) 657-4657 or Bob and<br />
Willa Friedman at bob-f@cox.net or (703) 978-7937.<br />
APRIL 15-17 – SPRING TUNE-UP<br />
All cyclists and their families are inv<strong>it</strong>ed to join this<br />
17th annual weekend ride held in Madison, Ga.,<br />
hosted by BRAG (Bicycle Ride Across Georgia). Flat<br />
to gently rolling hills. This is a fun time for the whole<br />
family and a great time to get in shape for BRAG!<br />
Various ride options available daily as well as daily<br />
rates for those who cannot ride all weekend. Plenty<br />
of food, music and entertainment. For more info vis<strong>it</strong><br />
www.brag.org or email info@brag.org or call (770)<br />
498-5153.<br />
APRIL 23 – TOUR DE CARROLL<br />
Join 750 other cyclists in checking out the scenery of<br />
Carroll County, Md., and get those winter-lazy legs in<br />
shape for the summer. Ride the 7th Annual Tour de<br />
Carroll and enjoy the beauty and great rides that the<br />
county has to offer. All proceeds benef<strong>it</strong> local char<strong>it</strong>ies.<br />
There are four rides for all skill levels ranging<br />
from a full metric (63 miles) 39 mile spring classic,<br />
25 mile recreational ride, and 8 mile family fun ride.<br />
Check out this event at www.tourdecarroll, register at<br />
active.com, or call (410) 8<strong>40</strong>-8381 for details.<br />
MAY 7 – SIX PILLARS CENTURY<br />
Character Counts Mid-Shore is sponsoring this fundraiser<br />
at the Blackwater National Wildlife Refuge near<br />
Cambridge, MD. The event includes four ride choices,<br />
including an 11-mile family ride, a 37-mile fun &<br />
f<strong>it</strong>ness ride, a 56 miler Eagleman Ironman course,<br />
and a full century. The event will support Character<br />
Counts Mid-Shore, Inc., an agency which provides<br />
the Winners Walk Tall Program in the public schools<br />
in Talbot, Caroline and Dorchester counties free of<br />
charge. The lessons, provided by over 200 character<br />
coaches, are based on the six pillars of character:<br />
Trustworthiness, Respect, Responsibil<strong>it</strong>y, Fairness,<br />
Caring and C<strong>it</strong>izenship. For details vis<strong>it</strong> www.charactercountsmidshore.org<br />
or call (410) 819-0386.<br />
MAY 14-16 – TOUR DE CHESAPEAKE<br />
Celebrate the arrival of spring w<strong>it</strong>h a bike tour<br />
through the wonderful, scenic and flat Mathews<br />
County backroads along the Chesapeake Bay. Join<br />
800 cycling enthusiasts on this tour, perfect as a family’s<br />
first biking adventure, or maybe the intermediate<br />
rider’s, and even the experienced veteran’s, season<br />
warm-up. Choose tours of 17, <strong>40</strong>, 60, or 80 miles.<br />
Families especially will enjoy the abundant quiet,<br />
scenic lanes winding down to forgotten coves on the<br />
Chesapeake Bay, the East River and the North River.<br />
Pedal in and out of the beautiful salt marshes instead<br />
of traffic. Vis<strong>it</strong> www.bikechesapeake.org for details and<br />
to register online. For inquiries, call (757) 229-0507<br />
or email info@bikechesapeake.org.<br />
JUNE 11-12 – CHESAPEAKE CH<strong>ALL</strong>ENGE<br />
Join the Maryland Chapter of the National MS<br />
Society for a one or two day ride on Maryland's<br />
Eastern Shore. Routes range from 30 -100 miles on<br />
Saturday and 30 & 50 mile on Sunday. Overnight<br />
at Chestertown, Md.’s Washington College campus.<br />
Route is fully supported w<strong>it</strong>h rest stops, bike techs and<br />
support vehicles. To Register or find out more, vis<strong>it</strong><br />
www.marylandmsbikeride.org or call (443) 641-1200.<br />
MAY 22 – COLUMBIA TRIATHLON<br />
Celebrating <strong>it</strong>s 28th year, the Columbia Triathlon is<br />
famous for <strong>it</strong>s outstanding race organization and <strong>it</strong>s<br />
fun and extremely challenging race course. Held in<br />
Centennial Park, Ellicott C<strong>it</strong>y, Md. Consists of a 1.5k<br />
swim, 41k bike, and 10k run. Even though the event<br />
is full, <strong>it</strong>’s a great spectacle for on-lookers. For more<br />
info call (410) 964-1246 or vis<strong>it</strong> www.tricolumbia.org<br />
MAY 27-30 – KENT COUNTY SPRING FLING<br />
Join the Baltimore Bicycling Club and Washington<br />
College as they host this 28th annual weekend event<br />
along Maryland’s Eastern Shore. Rides range from<br />
11 to 100 miles on flat to rolling terrain. Stay at<br />
Washington College’s dorm and enjoy great food, an<br />
ice cream social, live music, blue grass on the square,<br />
contra dancing, sock hop, and much more. For details<br />
contact Frank and Kathy Anders at (410) 628-<strong>40</strong>18 or<br />
email KCSF@verizon.net<br />
JUNE 4-11 – BICYCLE RIDE ACROSS GEORGIA<br />
Come discover Georgia by bicycle on the 32st annual<br />
Bicycle Ride Across Georgia. This year’s loop ride<br />
will begin in <strong>At</strong>lanta, w<strong>it</strong>h overnights in Oxford,<br />
Milledgeville, Dublin, Metter, and Hinesville, before<br />
ending in lovely Savannah. Join over 1,500 riders for<br />
street dances, ice cream social, end-of-the-road meal<br />
60 miles average per day, hammerhead options. For<br />
more information, vis<strong>it</strong> www.brag.org, or email info@<br />
brag.org, or call (770) 498-5153.<br />
JUNE 11-12 – BIKE MS: BEYOND THE BELTWAY<br />
Join 1000 participants from across the mid-<strong>At</strong>lantic<br />
region for the National MS Society, National Cap<strong>it</strong>al<br />
Chapter’s annual Bike MS event in Middleburg, Va.<br />
Choose from several mileage options along our challenging<br />
new routes ranging from a 30-mile one day<br />
ride to 150 miles over two days, and enjoy great food,<br />
beverages, and live music at the finish line. Ride for<br />
28 Winter 2010/11
one day or two. For details, vis<strong>it</strong> www.MSandYOU.org/<br />
bike, or call (202) 296-5363, option 2.<br />
JUNE 18-25 – GREAT OHIO BICYCLE ADVENTURE<br />
See Ohio while on two wheels w<strong>it</strong>h 2,999 of your closest<br />
friends! GOBA, now in <strong>it</strong>s 23rd year, is a week-long<br />
bicycle-camping tour which vis<strong>it</strong>s a different part of<br />
Ohio each year. Bicycling the daily 50-mile route at<br />
a relaxing pace leaves plenty of time for sightseeing<br />
and other tourist activ<strong>it</strong>ies. This year’s GOBA begins<br />
and ends in Kenton, travels to overnights in Marion,<br />
Delaware, London, and Bellefontaine. Advance registration<br />
is required. For registration materials and fees<br />
vis<strong>it</strong> www.goba.com or call (614) 273-0811 ext. 1.<br />
JUNE 24-29 – BIKE VIRGINIA<br />
Twenty four years ago, 117 men, women and children<br />
embarked on an adventure crossing Virginia on bicycles.<br />
They rode from Charlottesville to our nation's<br />
colonial cap<strong>it</strong>al in Williamsburg, establishing what<br />
has become the largest, multi-day, recreational bicycle<br />
event in the Commonwealth. In 2011, Bike Virginia<br />
will “roll through time” exploring the prehistoric<br />
New River valley, which was a popular portion of the<br />
legendary 1976 inaugural Bike 76 cross country tour.<br />
Cyclists will need to be able to ride up to 50-60 miles<br />
each day. For inquiries, call (757) 229.0507 or email<br />
info@bikevirginia.org.<br />
JULY 11-16 – RAINSTORM<br />
Challenge yourself w<strong>it</strong>h five century rides over five<br />
days. On day six, join the Ride Across Indiana to ride<br />
160 miles back to your point of departure. Stay in<br />
Indiana State Park inns along the way, w<strong>it</strong>h catered<br />
meals designed for athletes. If you’re a recreational<br />
rider hoping to reach new f<strong>it</strong>ness goals, a triathlete<br />
in search of intensive time on the bike, or an ultra<br />
marathon cyclist, this tour is for you. For more information,<br />
see www.triri.org , email triri@triri.org, or call<br />
(812) 333-8176.<br />
JULY 24-30 – FANY RIDE<br />
The Great Big FANY Ride will spin five hundred<br />
miles Across New York – for <strong>it</strong>’s 11th annual ride.<br />
Explore Niagara Falls, vis<strong>it</strong> farm stands near the Erie<br />
Canal, sample wines at Finger Lake region vineyards,<br />
ride over 100 miles w<strong>it</strong>hout a traffic light in<br />
the Adirondack Mountains, and arrive in Saratoga<br />
Springs. SAG support, marked roads, cue sheets, luggage<br />
transfer to overnight camps<strong>it</strong>es, optional bus<br />
to parking at start/finish. In honor of each biker<br />
the FANY Ride makes a donation to the Double H<br />
Ranch – a camp for children w<strong>it</strong>h chronic illnesses.<br />
No pledges are required. www.FANYride.com (518)<br />
461-7646<br />
AUGUST 12-14 – TOUR DE FREDERICK<br />
Explore Frederick County, Maryland, as only the<br />
locals can show you. Ride the legendary covered<br />
bridge route, tackle Sugarloaf if you dare, see many<br />
of Frederick County’s finest sights including wine<br />
tastings, a brewery tour, a special evening at the local<br />
minor league baseball set up just for us, and a gourmet<br />
dinner at the local arts center. Lots more. Space<br />
is lim<strong>it</strong>ed on this second annual <strong>Spokes</strong> <strong>Magazine</strong><br />
weekend. Call 301-371-5309 or log onto www.spokesmagazine.com<br />
for details.<br />
SPIRITED SUNDAY ROAD RIDES<br />
Join the folks of the Bicycle Place, just off Rock Creek<br />
Park, every Sunday morning (beginning at 8:30<br />
a.m.) for a “spir<strong>it</strong>ed” 36-<strong>40</strong> mile jaunt up to Potomac<br />
and back. This is a true classic road ride that runs<br />
year round. While the pace is kept up, no one is<br />
left behind. No rainy day rides. The Bicycle Place<br />
is located in the Rock Creek Shopping Center, 8313<br />
Grubb Road (just off East-West Highway). Call (301)<br />
588-6160 for details.<br />
BIKES FOR THE WORLD – Collection Schedule<br />
Bikes for the World collects repairable bicycles in the<br />
Un<strong>it</strong>ed States, for donation to char<strong>it</strong>ies overseas, for<br />
productive use by those in need of affordable transport.<br />
Note: $10/bike donation suggested to defray<br />
shipping to overseas char<strong>it</strong>y partners. Receipt provided<br />
for all material and cash donations. Bikes for the World<br />
is a sponsored project of the Washington Area Bicyclist<br />
Association, a 501 c 3 non-prof<strong>it</strong> char<strong>it</strong>y. Collections<br />
will take place rain or shine. For further info, vis<strong>it</strong> www.<br />
bikesfortheworld.org or call (703) 525-0931.<br />
Bicycles may also be dropped off for Bikes for the<br />
World during store hours at selected bicycle retailers:<br />
Bikes of Vienna, 128-A Church Street, Vienna VA;<br />
Bob’s Bike Shop, 19961 Fisher Avenue, Poolesville MD;<br />
Race Pace, 8450 Baltimore Natl Pike, Normandy<br />
Shopping Center, Ellicott C<strong>it</strong>y MD;<br />
Pedal Pushers, 546 Baltimore & Annapolis Road,<br />
Severna Park MD.<br />
Please remember to leave a $10 donation (check<br />
preferred, payable to “BfW”) w<strong>it</strong>h each bike; BfW will<br />
mail you a receipt good for tax purposes.<br />
2 nd annual<br />
Tour Frederick<br />
presents the<br />
de<br />
Frederick<br />
August 12-15, 2011<br />
the best of<br />
Frederick County,<br />
Maryland<br />
Vis<strong>it</strong> us on the web at www.tourdefrederick.com for more information!<br />
Winter 2010/11<br />
29
cyclists' k<strong>it</strong>chen<br />
Chocolate: Is It a “Health Food”?<br />
“Chocolate! I try to stay away from <strong>it</strong>!!!” commented<br />
my client, a cyclist who described herself as having a<br />
rampant sweet tooth. For her, chocolate f<strong>it</strong>s into the<br />
categories of junk food, guilty pleasure and ruiner<br />
of good intentions to lose weight. Yet, she also recognized<br />
there is potentially a happier side of the story.<br />
Ads for (dark) chocolate suggest chocolate is good<br />
for us. Chocolate comes from plants and contains the<br />
same health-protective compounds that are found in<br />
fru<strong>it</strong>s and vegetables.<br />
So what is the whole story on chocolate? Is <strong>it</strong> l<strong>it</strong>tle<br />
more than an alluring form of refined sugar, saturated<br />
fat and empty calories? Or does chocolate (in<br />
moderation, of course) have pos<strong>it</strong>ive qual<strong>it</strong>ies that<br />
might be beneficial for athletes?<br />
Here are some nuggets of information about chocolate.<br />
I'll let you decide whether or not the health benef<strong>it</strong>s<br />
of eating chocolate are greater than the health<br />
costs—and if you personally want to define chocolate<br />
as a “health food” w<strong>it</strong>hin the context of your own<br />
sports diet.<br />
The “Bad”<br />
The bad news is chocolate consists of primarily saturated<br />
fat and sugar. A Hershey's Chocolate Bar (43 g)<br />
contains 210 calories, 24 grams sugar (46% of calories),<br />
13 g total fat (55% of calories) and 8 g saturated<br />
fat, equivalent to a tablespoon of butter. Boo hoo.<br />
(But here's how you can rationalize including this<br />
popular treat in your overall well-balanced sports diet:<br />
The fat in chocolate does not raise bad cholesterol<br />
levels and the sugar (carb) in chocolate fuels your<br />
muscles....)<br />
• People tend to eat chocolate in bursts—a lot in a<br />
day, such as on holidays or pre-menstrually—or none.<br />
The question arises: Would enjoying some chocolate<br />
every day help reduce an athlete's urge to binge-eat<br />
the whole bag of, let's say, M&Ms in a moment of<br />
weakness? That's a good question and one that needs<br />
to be researched. We do know that deprivation and<br />
denial of food contributes to overeating. You know<br />
the syndrome: “I'm starting my diet Monday morning,<br />
so Sunday is my last chance to eat chocolate...” and<br />
there goes the whole bag of M&Ms!<br />
I inv<strong>it</strong>e my clients to try taking the “power” away from<br />
chocolate by enjoying a l<strong>it</strong>tle b<strong>it</strong> every day, such as<br />
for dessert after lunch. Ideally, daily chocolate could<br />
reduce <strong>it</strong> to being simply a commonplace plant food,<br />
just like bran cereal, an apple or carrot sticks. Give <strong>it</strong><br />
a try?<br />
The “Ugly”<br />
Some athletes claim they are “addicted” to chocolate.<br />
Perhaps “chocolate addicts” grew up in a household<br />
where the parents banned chocolate? Now, as grownups,<br />
maybe they rebel by eating Reece's Pieces by the<br />
bagful? Or are they “super tasters”—and the flavor<br />
of chocolate is just irresistible? Perhaps they have a<br />
genetic difference that makes chocolate highly attractive?<br />
Some day, genetic testing may help us find the<br />
answer to that question.<br />
by nancy clark, ms, rd<br />
The “Good”<br />
Chocolate is made from cocoa. Cocoa comes from a<br />
plant. It is a rich source of health-protective phytochemicals,<br />
just like you'd get from fru<strong>it</strong>s, vegetables<br />
and whole grains. Two tablespoons natural cocoa<br />
power (the kind used in baking) offers the same antioxidant<br />
power as 3/4 cup blueberries or 1.5 glasses<br />
red wine.<br />
• Of all the types of chocolate, dark chocolate is the<br />
richest source of phytonutrients. Unfortunately,<br />
dark chocolate has a slightly b<strong>it</strong>ter taste and most<br />
people prefer the sweeter milk chocolate. Maybe we<br />
should raise today's children on dark chocolate, so<br />
they will they learn to prefer <strong>it</strong>...?<br />
• One phytochemical in cocoa is n<strong>it</strong>rate. N<strong>it</strong>rate gets<br />
converted into n<strong>it</strong>ric oxide, a chemical known to<br />
increase blood flow. N<strong>it</strong>ric oxide lowers blood pressure,<br />
a good thing for aging athletes who want to<br />
stay youthful and invest in their health. (1)<br />
• Another group of phytochemicals are called flavonoids.<br />
They are in many plant foods, including<br />
tea, apples and onions. Epidemiological surveys of<br />
large groups of people indicate those who regularly<br />
consume chocolate consume more of these<br />
health-protective flavonoids than non-chocolate<br />
eaters. This reduces their risk of heart disease. In<br />
the Netherlands, elderly men who routinely ate<br />
chocolate-containing products reduced their risk of<br />
heart disease by 50% and their risk of dying from<br />
other causes by 47%. (2)<br />
• Cocoa increases blood flow to the brain. If this<br />
means you can process information better and<br />
faster—like calculate your spl<strong>it</strong> times or help your<br />
kids w<strong>it</strong>h their math homework—wouldn’t that be a<br />
great excuse to enjoy chocolate?!<br />
• Many parents keep chocolate away from their children,<br />
thinking chocolate makes them hyper. No<br />
research to date supports that claim. The party or<br />
special event that surrounds the chocolate likely<br />
triggers the hyperactiv<strong>it</strong>y. (3)<br />
• Chocolate is yummy! Most athletes love chocolate.<br />
Chocolate lovers don't want sugar-free or<br />
fat-free chocolate. They want the 100% real stuff!<br />
That's because consumers buy benef<strong>it</strong>s, not products.<br />
Being yummy is a huge benef<strong>it</strong>! During the<br />
recession in 2009, sales of Hershey's chocolates<br />
increased. Is that because worried people bought<br />
a moment of yummy, cheer-me-up chocolate? Or,<br />
did they simply settle for a bag of less expensive<br />
Hershey's Kisses instead of a box of pricey Godiva<br />
Chocolates? Regardless, chocolate seems to f<strong>it</strong> every<br />
mood, be <strong>it</strong> happy, sad, tired or celebratory.<br />
• Flavanol-rich cocoa may help reduce muscle soreness.<br />
Studies w<strong>it</strong>h athletes who performed muscledamaging<br />
downhill running and then consumed<br />
a cocoa-based carbohydrate and protein beverage<br />
experienced less muscle damage and felt less muscle<br />
soreness. (4)<br />
• Although the chocolate used in flavoring milk lacks<br />
the health-protectors found in dark chocolate,<br />
the yummy flavor makes chocolate milk a popular<br />
recovery drink. The sweetened chocolate offers<br />
carbs to refuel muscles; the milk offers protein to<br />
build and repair muscle. Plus, milk boosts intake of<br />
calcium and v<strong>it</strong>amin D, needed for strong bones.<br />
Conclusion<br />
Desp<strong>it</strong>e all this good news about chocolate, <strong>it</strong> is still<br />
just a candy and not a life-sustaining food. Yet, <strong>it</strong> does<br />
provide pleasure—and pleasure is certainly part of a<br />
health and wellness program, right?<br />
The trick is to enjoy dark chocolate as part of the 100<br />
to 150 “discretionary” sugar calories that can be part<br />
of your daily sports diet. As for me, I'll enjoy my dark<br />
chocolate during a long hike or bike ride. Tastes better<br />
than most engineered sports foods and nicely fuels<br />
both my body and my mind!<br />
Chocolate Lush<br />
This low fat brownie pudding forms <strong>it</strong>s own sauce during<br />
baking. It’s a tasty treat for when you are hankering<br />
for a chocolate-fix and a yummy way to add a l<strong>it</strong>tle<br />
dark chocolate to your sports diet. This recipe is one<br />
of many in my Sports Nutr<strong>it</strong>ion Guidebook (www.nancyclarkrd.com).<br />
1 cup flour, preferably half wh<strong>it</strong>e, half whole wheat<br />
3/4 cup sugar<br />
2 tablespoons unsweetened dry cocoa<br />
2 teaspoons baking powder<br />
1 teaspoon salt<br />
½ cup milk<br />
2 tablespoons oil, preferably canola<br />
2 teaspoons vanilla<br />
3/4 cup brown sugar<br />
1/4 cup unsweetened dry cocoa<br />
1-3/4 cups hot water<br />
Optional: ½ cup chopped nuts.<br />
1. Preheat the oven to 350º.<br />
2. In a medium bowl, stir together the flour, wh<strong>it</strong>e<br />
sugar, 2 tablespoons cocoa, baking powder, and salt;<br />
add the milk, oil, and vanilla. Mix until smooth.<br />
(Add nuts.)<br />
3. Pour into an 8x8" square pan that is nonstick,<br />
lightly oiled, or treated w<strong>it</strong>h cooking spray.<br />
4. Combine the brown sugar, 1/4 cup cocoa, and hot<br />
water. Gently pour this mixture on top of the batter in<br />
the pan.<br />
5. Bake at 350º for <strong>40</strong> minutes, or until lightly<br />
browned and bubbly.<br />
Yield: 9 servings<br />
Total calories: 2,100<br />
Calories per serving: 230<br />
Carbohydrate: 46 grams<br />
Protein: 3 grams<br />
Fat: 4 grams<br />
30 Winter 2010/11
F I S H E R D R E A M E D . T R E K U N L E A S H E D .<br />
Introducing the Gary Fisher Collection from Trek. Monumental<br />
bikes like the all-carbon, full-suspension Superfly 100 El<strong>it</strong>e. A<br />
2200-gram OCLV carbon frame that’s feather light, super rigid<br />
and rocket fast. It’s the benchmark for all 29ers. Gary’s sweetest<br />
dream yet — made even better by Trek.<br />
T R E K B I K E S . C O M / F I S H E R C O L L E C T I O N<br />
© 2010 TREK BICYCLE CORPORATION<br />
AVAILABLE AT THE FOLLOWING AUTHORIZED FISHER DEALERS<br />
FR10_Superfly100_spokes.indd 1<br />
8/27/10 12:45:11 PM<br />
VIRGINIA<br />
ARLINGTON<br />
REVOLUTION CYCLES<br />
2731 Wilson Boulevard<br />
(703) 312-0007<br />
BURKE<br />
THE BIKE LANE<br />
9544 Old Keene Mill Road<br />
(703) 4<strong>40</strong>-8701<br />
LEESBURG<br />
BICYCLE OUTFITTERS<br />
34D Catoctin Circle, SE<br />
(703) 777-6126<br />
RESTON<br />
THE BIKE LANE<br />
Reston Town Center<br />
(703) 689-2671<br />
STAFFORD<br />
REVOLUTION CYCLES<br />
100 Susa Drive, #103-15<br />
(5<strong>40</strong>) 657-6900<br />
MARYLAND<br />
ARNOLD<br />
BIKE DOCTOR<br />
953 R<strong>it</strong>chie Highway<br />
(410) 544-3532<br />
BALTIMORE<br />
MT. WASHINGTON BIKE SHOP<br />
5813 Falls Road<br />
(410) 323-2788<br />
COCKEYSVILLE<br />
THE BICYCLE CONNECTION<br />
York & Warren Roads<br />
(410) 667-10<strong>40</strong><br />
COLUMBIA<br />
RACE PACE<br />
6925 Oakland Mills Road<br />
(410) 290-6880<br />
DAMASCUS<br />
<strong>ALL</strong> AMERICAN BICYCLES<br />
Weis Market Center<br />
(301) 253-5800<br />
ELLICOTT CITY<br />
RACE PACE<br />
8450 Baltimore National Pike<br />
(410) 461-7878<br />
FREDERICK<br />
BIKE DOCTOR<br />
5732 Buckeystown Pike<br />
(301) 620-8868<br />
WHEELBASE<br />
229 N. Market Street<br />
(301) 663-9288<br />
FOREST HILL<br />
THE BICYCLE CONNECTION EXPRESS<br />
2203 Commerce Road<br />
(410) 420-2500<br />
HAGERSTOWN<br />
HUB CITY SPORTS<br />
35 N. Prospect Street<br />
(301) 797-9877<br />
OWINGS MILLS<br />
RACE PACE<br />
9930 Reisterstown Road<br />
(410) 581-9700<br />
ROCKVILLE<br />
REVOLUTION CYCLES<br />
1066 Rockville Pike<br />
(301) 984-7655<br />
WALDORF<br />
BIKE DOCTOR<br />
3200 Leonardtown Road<br />
(301) 932-9980<br />
WESTMINSTER<br />
RACE PACE<br />
459 Baltimore Boulevard<br />
(410) 876-3001<br />
WASHINGTON, D.C.<br />
GEORGETOWN<br />
REVOLUTION CYCLES<br />
3411 M Street, N.W.<br />
(202) 965-3601
Central Florida’s Polk County is your<br />
Cycling Adventure Destination!<br />
F<br />
rom off-road locations and road courses, to leisure trails,<br />
there’s a location to su<strong>it</strong> every cycling enthusiast’s need.<br />
NEW!<br />
W<strong>it</strong>h our Cycling Guide, you have every tool at<br />
your fingertips for the ultimate cycling<br />
experience. Featuring a detailed map<br />
of n popular cycling opportun<strong>it</strong>ies n laws<br />
and guidelines n emergency numbers and<br />
n local bike shops, this pocket guide is<br />
perfect to have on your adventure.<br />
Pocket-sized<br />
for your convenience!<br />
Whether you are here for a leisure<br />
ride or high-energy cycling<br />
adventure –<br />
Polk County is<br />
your path to<br />
a great cycling<br />
experience!<br />
FREE!<br />
Vis<strong>it</strong> www.Vis<strong>it</strong>CentralFlorida.org/cycling and click the “Map My ride”<br />
feature to plan your adventure and view a road su<strong>it</strong>abil<strong>it</strong>y map. Request a FREE<br />
copy of the NEW Cycling Guide or call 800-828-7655, ext. SP7 to start<br />
your cycling adventure today!