March 2012 - Spokes Magazine

March 2012 - Spokes Magazine

Serving Cyclists in the Mid-Atlantic States march 2012

The Making of




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A comprehensive new 312-page guide book to cycling in and

around the nation's capital, titled "Where to Bike, Washington

DC" was researched and written by Matt Wittmer of the District.

(Photos by Matt Wittmer)

one day this past winter, after a ride on my

indoor trainer, I went into my basement where I store

copies of every past issue of SPOKES. Nearly three

hours later, I returned upstairs, mind blown over what

the past 25 years has been like. Yes, you heard me correctly…

a full quarter century of SPOKES! I’d truly

forgotten how many inspirational stories, amazing

humans, and equally astounding feats SPOKES has

reported on.

The real beauty of producing SPOKES is that there

never seems to be a shortage of awe-inspiring people,

accomplishments, and events to report on in the mid-


The copy you have in your hands is issue number

196! Not bad for something that began as a farfetched


It all began 25 and a half years ago when I was on a

work trip to California. The company that hired me

to go on this trip to cover a conference in San Diego

as a reporter and photographer, had no problem with

me flying out to San Francisco 10 days early and bicycling

down the coast to the conference. I shipped my

work clothes ahead to the hotel, and ended up riding

almost 700 miles over that 10-day period.

In addition to it being one of the most wonderful

experiences of my life, I came back with the idea for

creating SPOKES. Back then there were two publications

that covered cycling in California (they have

both since gone out of business). I’d never seen

anything like them, but brought copies home and

showed them around. I asked a few shop owners if

they’d support a regional bicycling publication if we

had one here (more about them in a moment).

That was in October 1986. The first issue of SPOKES

rolled off the presses five months later and I’ve never

looked back.

Most of the stores that advertised in that first issue

are long gone and out of business. But a handful that

existed and advertised in that very first issue are still

around. While I’d like to thank everyone who has

supported SPOKES in one way or another over this

quarter of a century, I’d like to give particular thanks

to those who took a leap of faith in that very first issue

and have been with me for the whole ride:

• The Bicycle Place of Silver Spring (current owner

Mike Butchko and former owner George Koenig)

• College Park Bicycles (owner Larry Black)

• Race Pace of the Baltimore area (owner Alex


• Griffin Cycles of Bethesda (Nick Griffin)

• The Bicycle Connection, formerly Cockeysville

Schwinn, (owner Randy Hall)

• Princeton Sports of Baltimore and Columbia (owners

Sonny, Alan and Paul Davis)

Spokes, Etc. of northern Virginia (owners Jim

Strang and Bob Fadel)

• Mt. Washington Bike Shop of Baltimore (current

owner Joe Traill and former owners Geoff Crenson

and Jeff Goldman) of Baltimore

• The Bicycle Pro Shop of DC (current owner Serge

Reveille and former owner Mel Pinto)

• Laurel Bicycles, formerly Laurel Schwinn (late

founder Roger Sawtelle and current owner Steve


• Wheel Base in Frederick, Md., (owner Tom


Others who have provided great support over more

recent years include:

• Revolution Cycles (Mike Hamannwright and Pinky


• Takoma Bicycles (Bruce Sawtelle)

• A-1 Cycling of Manassas and Herndon (owner Keith


• Bonzai Sports of Falls Church (owner Mark Smith)

• Bike Doctor of Arnold (founder Steve Ruck)

• WheelNuts of Alexandria (Ron and Trina Taylor)

• Bikes @ Vienna (current owner Tim Fricker and

former owner John Brunow)

• All American Bicycles of Damascus (owner Matt


• Olde Towne Bicycles of Woodbridge and

Fredericksburg (owners Frank, David, Daniel and

Geoff Murphy)

• The Bike Lane of Burke and Reston (owners Anne

and Todd Mader)

• The Bicycle Escape of Frederick (owners Tom and

Danielle Rinker)

I feel like these shops and their owners (as well as all

the others who have joined our long ride over the

years) and I have gotten our miles in, but we still have

a ways to go.

Happy trails, and on to the next 25!

Neil Sandler

Editor & Publisher

December 2011

march 2012

Touring • Racing • Off-Road

Recreation • Triathlon • Commuting

SPOKES is published monthly eight times a year — monthly

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

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

related sporting establishments throughout Maryland, Virginia,

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

West Virginia.

Circulation: 25,000. Copyright©2012 SPOKES.

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

Opinions expressed and facts presented are attributed to the respective

authors and not SPOKES. Editorial and photographic submissions are welcome.

Material can only be returned if it is accompanied by a self-addressed,

stamped envelope. The publisher reserves the right to refuse any advertising

which may be inappropriate to the magazine’s purpose.

Editorial and Advertising Office:


5911 Jefferson Boulevard

Frederick, MD 21703

Phone/Fax: (301) 371-5309


Studio 22

page 6


Neil W. Sandler


Sonja P. Sandler

Don’t Miss an Issue!

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Send check or money order

payable to:

SPOKES, 5911 Jefferson Boulevard

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OR subscribe online at: March 2012



it’s in our


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The Making of

“Where to Bike, Washington DC”

by matt wittmer

The story behind the making of the new 312-page guidebook “Where to Bike,

Washington D.C.” begins dead in the middle of perhaps the whitest mid-Atlantic

winter since bicycles were born.

remember, dear rider? 2009. Good chance you

were either astride your indoor trainer pedaling off

accumulation acquired over the holidays or out powering

through the powder wearing insulation enough

to roll to one of the poles. Your beloveds? They hung

like sides of beef in your frigid garage or were taking

the beatings of a lifetime.

I myself had just arrived back inside what were

rumored to be the repression-proof confines of the

District. My Bianchi Volpe, though long-since faded

from its original celestial hue, had survived the daily

beat-downs of two years in desolate northern Peru,

but chained up outside a hostel in a transitional section

of northwest D.C., I was having trouble holding

back serious fret over our imminent prospects.

Just another journeyman suddenly drifting in slow

motion through his middle 30’s, I was carrying substantial

debt due to graduate student loans, had less

than $1000 hard currency to my name, and no real

career trajectory. Yet having uprooted myself for the

umpteenth time, there I was, flat on my back in a bottom

bunk surrounded by a gaggle of overwhelmingly

confident young interns. Forgive me if nights found

me muttering to the mattress above.

Socked feet on the cold tile of a dingy English basement,

my only recourse appeared that of all indebted

American unemployed everywhere, a daily date with

Craigslist until something broke. What came first: the

weather—cold and projected to get colder, my bike—

already old and getting older, a job—surely somewhere

out floating in the ether, my cash flow—frozen

solid, or quite possibly, my spirit—low and getting

lower, would surely reveal itself in the crucial weeks

that followed.

All too soon, I’d scrolled past so many cryptic job

postings, (“Content creator needed for startup company,

experience writing SEO a plus…”, “Experienced

proposal writer needed for small SBA 8(a)-certified

IT services company…”) and set feebly adrift so many

cloying messages inside so many virtual bottles (“Dear

Sir/Madam, Upon discovering your needs, I can say

with the utmost positivity that this is without doubt

the most promising opportunity which has crossed

my path in quite some time…”) that when the plainly

stated yet thoroughly beguiling title “Author Wanted”

cleaved my eye clean free from the rest of the listings,

I stood up, stunned, like I’d just won the grand prize

of a contest I didn’t remember entering.

“Here is an exciting opportunity,” it read, “to write

your own cycling guidebook without having to take

any financial risk, or worry about the costs of mapping,

layout, printing and distribution.” And, what’s

more, it clearly intoned further along that its ideal

candidate would not consider him or herself an

expert in any of three stated prerequisites: cycling,

writing, and photography, but rather an amateur in

each instead.

The why of which became immediately clear, for at

$6,000 paid in three equal installments (beginning,

middle, and end) as an advance on royalties, the

money on offer was obviously miles below the pay

grade of any right-minded professional with expertise

in those fields or any mortgaged family man with

mouths to feed. But me? No problem. I’d bring the

resourcefulness I’d gleaned from the developing

world into the developed. I’d import the austerity I’d

cultivated down south and extend it just one more

year. Doubtless this job was made for me.

My hope was to squeeze through the hiring process

on the scant few newspaper articles I’d published in

combination with my absolute best twenty-five travel

photos. I’d attempt to focus my prospective employer

on the unique pre-South American work I’d done for

the burgeoning trail system, the East Coast Greenway.

I’d explain how I’d ridden unsupported over 1500

miles and two months straight south from Lincoln’s

steady gaze on the National Mall to Key West, Florida

creating up-to-date trail cue sheets, documenting

trouble spots, and attending regional meetings to link

localities with the greater endeavor as a whole.

Hesitant, still, to leave this gem of a potential job to

any possible chance, I quickly settled upon the winning

idea of completing five full rides (by this time

I’d received a sample book), photographs, maps, and

all, in time for my interview. Though D.C.’s roads

remained as slick as bald tires, and its trails hidden

beneath substantial snow, there was no choice but to

plow through. The publisher was on his way to town

for the yearly National Bike Summit in early March,

leaving just enough days to collect all the data and

produce a glossy, mini-booklet to mimic his own.

And yes, if you hadn’t already guessed, I braved the

ice—and didn’t crash, the Bianchi survived—and con-

6 March 2012

tinues to, my investment impressed—and I was hired,

and my spirits lifted given the promise my meager

funds might soon appreciate—at least a little.

Suddenly under the employ of BA Press, Australia’s

leading publisher of cycling magazines, books, and

the Where to Bike/Where to Ride city guide series,

the rest of my 2010 and much of 2011 was soon scheduled.

Submission dates spanned throughout, and

the contract was clear. Create at least 50 adult routes

and 30 safe, short kids’ rides, making certain to distribute

them across greater Washington, D.C. entire

metropolitan area. Quickly then, before you could say

dream job, I was home strategizing over an ADC Bike

Map and drawing a 50-mile radius around the United

States Capitol Building, having made it my origin of


I soon decided, as well, that my range of chosen

routes would attempt to balance leisurely rides vs.

strenuous ones and trail rides vs. on-road affairs. I

would split the greater area into regions and hope to

balance each in light of diversity of terrain, quality of

safe cycling options, amount of existing cycling infrastructure,

and number of relevant destinations and

points of interest. And I would work under a simple,

strict ethic, bicycling whenever and wherever possible

while using the Metro system as a judicious means

of saving energy, both mine and the world’s. Finally,

I made up my mind there and then that cars would

simply not be used (unless otherwise unavoidable—

which proved true only a handful of times) in the

making of my book.

Seeing as I’d been on a bit of a hiatus from greater

D.C., it was readily apparent I reacquaint with and

take a proper accounting of recent developments

as regarded the area’s cycling byways, and much of

summer and fall, in fact, found me in the naturally

invigorating position of riding against the capital’s

khaki-colored tide. Rolling off pre-dawn trains past all

the suits due downtown, I knew I’d chanced upon an

equally demanding, albeit outwardly opposite occupation

all my own. In moments of grandiosity, I gave

myself the title “Bike Messenger to the Masses.”

Weeklong research and mapping excursions found

me heading west at daybreak, instead of east for

instance, on Metro’s Orange Line to Vienna, Virginia

or south, as opposed to north, into rural Maryland on

the Green. I focused my attention around Middleburg

and Purcellville just shy of the foothills of the Virginia

Blue Ridge, rode the lovely, lonesome roads north of

the Potomac River ringing Poolesville in Montgomery

County, Maryland, and extensively explored much of

the length of the Patuxent River and the peninsulas

west of Chesapeake Bay and south of the District.

While the movers and shakers debated policy, worried

about the markets, and talked big business over

spoon-sized lump meat crab cakes, micro greens,

and glasses of lunchtime cabernet (my how the mind

unspools when riding solo!), I configured and reconfigured

cycling routes which would hopefully soon

fill their weekends. And just as they endured arduous



Save the date: APRIL 28, 2012

Get those bikes and

cycling legs in shape

& enjoy the beautiful

Carroll County countryside!!

commutes home to well-deserved nights of dry martinis,

Mad Men, and high thread count sheets (or so

I again imagined), I mapped out my next morning’s

mileage while fueling up on the McDonald’s Dollar

Menu out near, say, the edge of Manassas.

My numerous trips pedaling toward and exploring

the region’s fringe added up to thousands of miles of

riding through all types of weather, and essentially,

I lived outside for partial months at a time. Nights

Show and Go – 7am to 10am

Lunch (included) – until 3pm

4 New Sensational Bike Routes:

High Tech Metric Century, 63 miles

Spring Classic, 39 miles

Recreational, 25 miles

Family Fun, 8 miles

around dc continued on p.8

Radio sag and sweep on all routes until 3pm.

Rest stops, maps, cue sheets.

Plenty of free parking and nearby motels.

Easy location at Dutterer’s Park in Westminster, MD

(just off Rt.140; 25 miles W of Baltimore, 20 miles E of Frederick).

$40.00 Registration includes:



Brownies and Ice Cream

50/50 Raffle Drawing at Noon




30 day pass to Westminster

Family Center, full service

gym. ($55 value) Sponsored

by the City of Westminster Parks

and Recreation Department

To register and for further information go to or call: or

Call 410-840-8381

100% of the funds raised directly benefit our partners, West End

Place (Carroll County’s only private, non-profit service for low

income seniors) and the Humane Society of Carroll County.

March 2012


around dc continued from p.7

I never once patronized a hotel but imported and

employed the Swedish concept of Allemansrätt or

Right of Public Access instead, pitching my tent where

I pleased, (safely, with sincere regard for myself and

everyone/thing else) often sitting up stiff at the curious

snorting of deer and falling back softly to sleep

until dawn. Beyond never being seen, I never disrupted

a soul. Scout’s honor.

Days I rambled nearer the District (and still slept

in my own bed) might still be 60-milers, and the

denser, inner city carried its own distinctive challenges,

namely traffic and debris, dead ends, and road

closings and constant construction. Scouting meant

riding everywhere, not just the cushy trails and wide

bike lanes that would come to be the primary inclusions

in the book. And all the while, I did my best to

keep pace with a city seemingly insistent on becoming

a capital of first-class cycling. New bike lanes would

appear where they hadn’t been before, and I’d rejigger

a route to accommodate them. The Metropolitan

Branch Trail and the 15th street bikeway took shape.

Capital Bikeshare came to town.

Wherever my schedule took me, I always carried two

cameras: an entry-level Nikon DSLR to handle the

bulk of the photos and a simple Canon point-andshoot

I liked for its 10X zoom and superb macro

capabilities. I never left home without my GPS, multiple

maps, a flat kit, a hand pump, spare tubes, two

bottles of water, and cash in case of emergency.

Slowly, then, following these working methods, 55

of what I feel are many of the region’s finest adult

cycling routes set themselves squarely apart from a

large pack of middling possibilities. Some are simple,

straightforward trail rides; some split their time

Author, Matt Wittmer

between roads and trails. Some are variations of established

classics; others are originals of my own devising.

Several grew to become epics, while numerous

others center on absolute safety, family, and fun.

Adult offerings span four pages each and are illustrated

with several emblematic color photos. Crammed

with details that do everything from get you there to

give you information on distance, elevation gain, terrain,

traffic, history and/or contemporary relevance,

choice spots to eat and drink, possible bonus explorations,

and a list of links to other rides, individual

selections are also scored on Where to Bike’s standardized

1-5 rating system and anchored by a highlydetailed,

GPS-produced map and ride log.

Given Arlington, Virginia’s seamless trail connections

with those of the District, I chose D.C’s historic

boundaries, (as laid out in the Constitution)

as my first, and most urban, section and named it

“DC, Inside the Diamond”. Surrounding it, three

geographical regions more or less naturally labeled

themselves and became, in short order, “Northern

Virginia”, “Maryland: North by Northwest”, and

“Maryland: East and South.”

More eccentric in style, a final section took shape

over a slightly longer period of time and reflects my

own taste for history and adventure. Though located

within the book’s other four regions, it’s linked less by

geography than theme and takes the name “Originals,

Oddballs, and Outliers”. Kids’ rides themselves grew

to near 40, cover the National Mall, and find homes

as far away as Ida Lee Park in Leesburg, Virginia and

Quiet Waters State Park south of Annapolis.

Last winter forced me indoors, in a far different

mood and mode than the one prior, this time compiling

data and finishing the bulk of the book’s text.

Strenuous amounts of map detailing and proofreading

then pushed all the way past spring and 15

months after answering “Author Wanted”, a full 312

pages hit the printer.

And though I’ll always be able to say I’ve written a

book (the words reach 30,000 plus), it might be truer,

strictly speaking, to say I’ve actually ridden one (my

total mileage neared 9000). Produced on a shoestring,

every effort was made to ensure it looks like a million

bucks, (though Lord knows it won’t generate that

much). Come full circle, you can reach me back in

the basement. I’ll be here scanning Craigslist until

something breaks (or should I say gives)…again.

For more information about this guidebook log onto

Speed Studio utilizes some of the most advanced fitting systems available, including

Retul, and the Slowtwitch F.I.S.T. fit to help cyclists choose the optimum bicycle for their

performance needs or to refine their current position. We are dedicated to the idea that fit

accuracy will yield both speed and comfort. Speed Studio features such brands as:

In addition to our premium Fit Systems, we offer a comprehensive selection of fit services

including static pro performance and aero fits, clean alignment (including the LOOK Keo Fit

Adjustment System), and the Fit Kit Measuring System.

Speed Studio is brought to you by:

Bike Doctor Arnold of Maryland

Please contact Steve Ruck at 410.544.3532 or at

to schedule a fit consultation

8 March 2012


District riders crave fast urban transport with a refined sense of style. Look sharp, ride fast.


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My 5 Favorites

by matt wittmer

Editor’s Note:

We asked Matt Wittmer, author of the recently published

312-page book “Where to Ride Washington, D.C.,” to describe

his five favorites rides. In this story, Matt outlines

those five.

Ride 6—Inside the Diamond: The Key Chain

This easy-going ramble linking the heights of North Arlington

with the riverside of northwest D.C. scores high on

both the natural and monumental scales. Every bit of its

14-mile figure-eight is set safely away from traffic, and by

its end it’s passed some of the capital’s most cherished

public grounds and crossed the Potomac River four times

on three bridges.

Ride 44—Maryland, East and South: Around La Plata

Punctuating speedy straightaways with challenging climbs,

this ride rolls deep into Maryland’s, and indeed America’s,

earliest history. And if a former tobacco port, two grand

old manors, a waterside state park, and one of the oldest

Catholic churches in the United States don’t compel a pit

stop, the views along Chapel Point Road just might.



Why buy and ride a folding bike?

It probably fits in the trunk of your car —

no bike rack to wrestle on and off the car.

Ride it to the Metro instead of driving and

you save $3+ per day for vehicle parking.

If space is at a premium at your place then

a bike that fits in the closet would be nice.

We keep hearing more and more reasons

from our folding bike customers.

2009 Recipient of

Adventure Cycling Association's

Most Prestigious Bike Shop Honor

"The Sam Braxton Bicycle Shop Award"

bikes@vienna, LLC

128A Church St, NW Vienna, VA 22180


come to our website for information

about our unusual products and

click used bikes for photos,

descriptions, and prices of

our pre-owned bikes.

Ride 16—Northern Virginia: The Plains

A 34-mile glide along the pleasantly rolling roads of Virginia

horse country, this route traverses the rich, green

pastureland laid down between the distant Blue Ridge and

the looming Bull Run Mountains. Here, a day of some of

the most serene cycling the greater metropolitan region

has to offer can quite easily become a weekend of classy,

post-ride fun, food, and relaxation.

Ride 52— Originals, Oddballs, and Outliers: White’s Ferry—

Point of Rocks

This adventurous 41-mile loop utilizes the last remaining

car ferry on the Potomac to connect Leesburg, Virginia to

Poolesville, Maryland, before re-fording the river at the

Point of Rocks Bridge. Its 3000 feet of total elevation tests

all comers, then promptly repays them with stunning

sights off Catoctin Mountain and thrilling descents down

rough and tumble Old Waterford Road.

Kids’ Ride 29: Quiet Waters State Park

Here’s a safe, scenic four-mile spin nestled due south of

Annapolis, Maryland amongst suburban woods skirting

Chesapeake Bay. Made to order for families on the move,

those who don’t feel like fishing, paddling, or ice skating

at ride’s end can choose amongst an abundance of optional

amenities, or simply sit by the water and drink it in.

10 March 2012










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New Year’s Salute

to Paul Rossmeissl

by john ogden

If you, like millions of other Americans, watched this year's Tournament of Roses

Parade in Pasadena, California, on January 2, you might have noticed a tribute to one

of your fellow mid-Atlantic cyclists.

the parade, held each january, is a true feast

for the senses. Each of the floats featured in the

parade is made of gorgeous flowers and organic materials—roses,

chrysanthemums, daisies, as well as fruits

and seeds—both dazzlingly colorful and delightfully

aromatic. Hundreds of thousands of parade-goers line

the streets of Pasadena each year, and nearly 40 million

watch on television. This January’s parade, in its

123rd year, featured 43 different floats, each playing

on the year’s theme, “Just Imagine...”

One float in particular holds a special significance

for hundreds of thousands of people across the country.

The float, sponsored every year by Donate Life

America, honors the lives of deceased organ, eye

and tissue donors and the generous gifts they gave to

recipients of those transplants.

The Rossmeissl family from Herndon, Va., had the

unique privilege of watching the parade for a very

special reason—Paul Rossmeissl was featured on

the float because he generously gave the gift of life

through organ and tissue donation when he died

nearly six years ago.

The Rossmeissl family’s story begins with their connection

to cycling—it was Paul’s favorite pastime,

"Donate Life" float at 2012 Tournament of Roses Parade includes Paul's "floragraph"insert.

according to his wife Hedy. An avid bicyclist, his

favorite route was the Washington and Old Dominion

Trail, an ideal trail for walkers and runners, as well as

bikers. It is a 45-mile thoroughfare that runs just outside

Washington, D.C., from Arlington to Purcellville

in northern Virginia, through one of the most densely

populated areas of the metropolitan area.

The rumbling of the cars, semis and construction

crews on the nearby Capital Beltway are drowned out

when biking through the trees that grow tall alongside

the trail.

This is, however, a difficult place for Hedy to come.

It’s where her husband Paul died in 2006.

“He was biking along the route here near our home—

he loved it here,” she told SPOKES, the loss still fresh

in her mind. “He pedaled about 2,000 miles each year

on his Trek, much of it right here along this trail,” she

says, her voice laden with a deep pain, only slightly

dimmed with time.

But everything in her life changed in a quick second.

Paul was biking the trail when a horrific accident

occurred. No one knows exactly what happened, but

based on suggestions from doctors and from those on

the scene who witnessed Paul’s accident, something

Paul, at conclusion of 2002 AIDS Ride

caused him to abruptly veer off the trail. When his

bike left the trail, something became jammed in his

front wheel causing it to freeze, catapulting him over

the handlebars.

When Paul landed, he hit one of the most vulnerable

spots in the body—the base of the skull. Despite

the fact that he always took every safety precaution,

including the use of a helmet, onlookers said that he

was unresponsive from the moment they rushed to his


There were a few people on the trail who were present

both during and immediately following the crash.

“One thing that I was told by a doctor who happened

to be biking the trail when he came upon the

accident scene was that Paul wasn’t conscious at all,”

explains Hedy. “One of the onlookers held his hand

while the doctor was attending to him,” she says, her

voice shaking with emotion at the idea that someone

was consoling her husband in his last hours. “That

meant a lot to me.”

When Hedy reminisces about what Paul was like, a

picture emerges of a complex man with vast and varied

interests. “Paul worked in counterintelligence and

was extremely bright,” she describes. “He had three

degrees, including a Ph.D. from the University of

Wisconsin, and he had a real passion and love for history.

But his interests included a lot of different topics,

from the Titanic to NASCAR to the Civil War.”

Like many trails, the W&OD, exists along an old railroad

line that shared its name. The rail line connected

the young, burgeoning city of Washington with

the rich coal of the Blue Ridge Mountain range to

the west. The line, completed just before the start of

the U.S. Civil War, played an integral role for Virginia

and the Confederacy at that time, and was almost

completely destroyed by the Union during the war. Its

long history is something that probably appealed to

Paul, and may be a reason he rode it so frequently.

“We met in college in our home state of Wisconsin,

and when we first moved to northern Virginia, Paul

was thrilled to explore the history here,” Hedy happily

recalls. Paul’s childhood love for the Civil War

continued throughout his lifetime. The couple, new

to the area, traveled all over the region to visit Civil

War sites, from Manassas Battlefield National Park in

their backyard, to Antietam and Gettysburg.

“He was so intrigued by it all and loved living in this

area. The history of this part of the country absolutely

enticed him.”

At the hospital where Paul was taken by helicopter

immediately after his accident, the doctors explained

to his family that he had suffered an irreversible brain

injury as the result of his biking accident. They con-

12 March 2012

Hedy, Rachael and Paul after Rachael's high school

graduation in 2003.

tinued to explain that while he was not yet officially

brain dead, over the course of the next few days his

condition would decline dramatically.

Paul and Hedy’s daughter Rachael was in college a

few hours away at the time and recalls, “The whole

rush of getting to the hospital was just a blur. When I

got there, the only thing I remember the doctors saying

was ‘inoperable brain damage.’” It is difficult for

her to convey how truly devastating it was for her to

see her father decline from day to day. “It got to the

point where they told us that he would never recover,”

she continues.

It was at that moment, once Hedy and Rachael had

understood that Paul would never recover, that people

in the hospital discussed organ donation with the two.

“They eventually told us he was gone,” Rachael

explains quietly.

According to Hedy, organ donation was something

the family had already decided.

“When we got our driver’s licenses after moving to

Virginia more than 25 years ago,” Hedy recounts, “it

was just something we automatically did. We checked

‘yes’ on the organ donor box on the application, and

that was that.”

The individuals on the end of life care team who

approached Hedy and Rachael were from the local

non-profit organization that facilitates organ, eye

and tissue donation in the DC area, the Washington

Regional Transplant Community or WRTC.

The WRTC staff had checked the Donate Life

Virginia Donor Registry and were able to remind

Hedy of Paul’s wishes to become an organ, eye

and tissue donor. The registry is the database that

contains the names of all of the individuals who

registered as donors at the Department of Motor

Vehicles or through the state’s online registry, www.

“In the sea of negativity, the idea that he was registered

as an organ donor was definitely the one shining

glory that has come from the tragedy. Something

good did happen,” Rachael explains. “I knew that dad

wanted to be an organ donor, and I didn’t want to do

anything that would go against dad’s wishes. He would

want to go on to help people. If he didn’t donate,

there would be absolutely nothing good that could

come out of this.”

“I remember thinking that a part of him would go

on to live. Not every aspect was going to be cut off,

because some of his organs would still be here living

in others,” Hedy adds.

The two, knowing that Paul wanted to be an organ

donor, and knowing that he was an extremely generous

individual in life, accepted Paul’s death and the

idea of his donation. According to Hedy, the WRTC

staff explained to her what the process was like, what

she could expect within the next day or two, and

answered any questions she and Rachael had. The

Rossmeissls were told that Paul could save a number

of lives through his donation, which was something

that meant a lot to them. The WRTC staff also introduced

the Rossmeissls to the bereavement program

the organization offers to family members of its

organ, eye and tissue donors.

“Paul went on to save three lives through the donation

of his kidneys and his liver, and his pancreas was

donated for research. He was also able to donate tissues

such as his heart valves,” Hedy goes on to explain

with a tinge of joy in her voice.

According to the U.S. Department of Health and

Human Services, last year in the United States more

than 23,000 lives were saved thanks to organ transplant

surgeries. Nearly 80 percent of those transplants

(such as hearts, lungs, livers, and kidneys) were from

deceased individuals. Thousands more received lifesaving

or life-enhancing tissue transplants, such as

corneas, skin for burn victims, veins for bypass surgeries,

and tendons and ligaments used to repair sportsrelated


A single organ donor can save the lives of as many

as nine individuals, while a single tissue donor could

save or enhance the lives of dozens.

Despite those huge numbers of lives saved, more than

112,000 individual are on the waiting list for an organ

transplant as of January 2012, and 18 people die every

day because of the lack of organs available for transplant.

But each of us can help save the lives of these people—and

this is a cause that Hedy and Rachael have

taken up in Paul’s memory. Hedy and Rachael now

actively volunteer for WRTC, educating the community

about the need for organ, eye and tissue donors.

Also, each year since 2009, Hedy and Rachael, along

with their friends and family, organize “Paul’s Ride for

Life,” a biking fundraiser held on the W&OD Trail.

The event helps to honor Paul and his love for biking,

while recognizing the lives saved through his organ

and tissue donation. All of the proceeds from the race

benefit the organization that helped them through

their process—WRTC.

Which brings us back to the Rose Parade. Mother and

daughter, accompanied by Rachael’s new husband

Kevin, were invited to represent WRTC’s donors and

donor families by participating in the Tournament of

Roses Parade in Pasadena, California, on January 2,


Each year since 2004, Donate Life America (the

national organization that promotes organ, eye and

tissue donation) has sponsored a float in the parade.

This year’s float theme, “…One More Day,” honors

the idea that donors and their family members give

organ and tissue recipients one more day with their

friends and families. The float, a trophy winner in

the parade, was decorated with flowers and natural

materials, and featured the portraits of more than 70

organ, eye and tissue donors—Paul’s was one of them.

While Hedy and Rachael have never met the recipients

of Paul’s organs and tissues, they have expressed

an interest in communicating with them and possibly

arranging a meeting. One day, perhaps, they can all

meet to celebrate Paul’s gift and the new life he has

given his recipients—perhaps taking in the beautiful

scenery while biking along his favorite trail.

For more information on Washington Regional Transplant

Community, visit their website at To

learn how to register as an organ, eye and tissue donor

in your state, visit This year’s “Paul’s

Ride fore Life” will take place on Saturday, April 28, 2012

on the W&OD Trail in Reston, VA. For more information, to

participate or to make a contribution, visit

March 2012


trispokes by ron cassie photos courtesy of piranha sports

Season Preview

Columbia Tri Events

There simply isn’t a more popular triathlon in the

mid-Atlantic area than the Iron Girl Triathlon organized

by the Columbia Triathlon Association. Capped

at 2,400 entrants, the 7th annual race this year sold

out online in three hours. Incredibly, about a third of

those who participate each month are newbies.

“It’s a phenomenon. I can’t explain it,” Linda

Congedo, TriColumbia’s director of communications,

told SPOKES.

With the Iron Girl Triathlon scheduled for Aug. 19,

TriColumbia now hosts an Iron Girl dress rehearsal as

well, two weeks prior to the race on July 28. And with

that kind of success, the addition of the inaugural,

early-season Iron Girl ½ Marathon this season, April

29, would appear to be destined to become another

can’t miss event.

To kick off the first Iron Girl 1/2 in the Mid Atlantic,

Joan Benoit Samuelson, the inaugural Gold Medalist

in the Women's Olympic Marathon, will join the race,

which will start and finish at the Columbia Town

Center. The Iron Girl 1/2 Marathon — an accompanying

co-ed 5 K — will benefit the Claudia Mayer

Cancer Resource Center, Howard County General

Hospital's resource to assist individuals living and coping

with cancer and their families, Congedo said.

Also new on the TriColumbia calendar is the 2012

Inaugural Blackwater Duathlon, which has been chosen

as the USAT National Long Course Duathlon

Championship event. The Blackwater Duathlon’s

10-kilometer run, 70-mile bike, 10-kilometer run features

a flat and fast course, which will start and finish

at the Cambridge South Dorchester High School.

The bicycle course consists of a two loops, traveling

though parts of the Blackwater National Wildlife


“It’s similar to the Chesapeake Man course,” Congedo

ultra-distance triathlon. “Vig (Columbia Triathlon

Association founder Robert Vigorito) was always

interested in doing a duathlon. He thinks the sport of

duathlon is under utilized by athletes.”

Part of the annual Ironman 70.3 Eagleman Triathlon

June 10 will also serve as a USAT championship

event—the Aqua-Velo race at Eagleman has been designated

at the USAT mid-Atlantic championship.

The other big news at Eagleman is the current Kona

Ironman World Champion Craig Alexander has committed

to racing, Congedo said, adding that discussions

are in the works with a past women’s World

Champion as well.

In other Columbia Tri news, the Celebration Sprint

Triathlon, June 24, has been renamed the Celebration

Heroes Triathlon, with part of the proceeds going to

the MedStar National Rehabilitation Network.

Of course, the traditional international distance

Columbia Triathlon is slotted for May, as always, at

Centennial Lake. As SPOKES went to print, open slots

still remained for the nearly three-decade old event.

Meanwhile, the relatively new TriColumbia Kidz

Triathlon, scheduled for July 22, continues to grow.

The race sold out last year and has grown from 200

youth athletes it’s first year to 600 entrants. The

said, referring to TriColumbia’s annual late season trispokes continued on p.16

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TriColumbia is a 501 (c)(3) nonprofit organization. A majority of entry

fees are tax deductible, reducing overall participation cost.

trispokes continued from p.14

TriColumbia Kidz Triathlon is part of a youth triathlon

series, which includes Frederick Kids Triathlon,

benefitting the Joanna M. Nicolay Melanoma

Foundation, and the Nottingham Kids Triathlon,

which was named the USA Triathlon Mid-Atlantic

Youth Regional Championship for 2011. The

Nottingham Kids tri is presented by the Mini Cow

Tri Club.

Building on the idea of bringing triathlon to younger

athletes, the Columbia Triathlon Association brought

“Learn to Tri” pilot project to a half-dozen Howard

County schools this year. With a mobile van carrying

road bikes, TriColumbia instructors show up at local

schools — participating elementary, middle and high

schools — teaching kids swimming, cycling and running.

“They take field trips to local pools to teaching swimming,”

Congedo said, adding that the Columbia

Triathlon Association would like to bring the concept

to Dorchester County schools as well. “At the end they

have a duathlon event. A lot of kids who do it aren’t

kids who would consider themselves athletes.”

Piranha Sports Series

Neil Semmel founded Piranha Sports a dozen years

ago and says he hasn’t seen dramatic shifts in the

demographics of triathlon, but rather steady changes.

For example, he says, most people are still interested

in doing several sprint races and international distance

events over a season rather than tackling the

70.3 and 140.6 distances.

“The half-iron and Ironman distance races are just

hard on the body to do week in and week out,”

Semmel told SPOKES. More woman and more youth

athletes are trying the sport, he added, which bodes


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producing thousands of more elite, future Ironman


In fact, Piranha has now started offering swim clinics

to help new triathletes adjust to open water swimming.

“That’s probably the biggest thing we’ve seen [in the

last few years], more people want to take up the sport

and sometimes they jump in without being prepared,”

Semmel said. “It used to be that everyone was a hardcore

athlete and that’s not the case anymore. But we

like that at the same time. We want everyone to enjoy

the sport.”

The biggest “destination” race that Piranha organizes

is the popular Pittsburgh Triathlon & Adventure Race.

Scheduled over three days in late July, including a

Friday expo, the event is really three races in one. The

adventure race starts with a 2-mile paddle, followed by

a 20-K bike and a 5 K run. Also offered are an international

distance tri and a sprint distance triathlon.

All the swimming and paddling is done in Pittsburgh’s

Allegheny River.

“It’s a beautiful venue,” Semmel said. “Believe it or


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Saturday 9am - 6pm

Sunday 10am - 5pm

not it’s actually one of the few races where you can

see the city skyline while you are swimming. At most

city triathlons, the swim is three miles outside the city

— which is nice, too — but you don’t see the skyline.”

Semmel described the run course as flat — along the

river, naturally — and the bike course as challenging,

but not oppressively so.

“We get athletes coming from a lot of different states

for that one,” Semmel said. “Most of the kayakers are

really serious, too. The top one or two guys will do

[the two miles] in 20 or 21 minutes.”

The biggest early season event, May 5, for Piranha

is the New Jersey Devilman Triathlon in south New

Jersey. There are sprint and short Olympic distances,

both run that Saturday.

“We get quite a few people from New York and

Massachusetts for that race, between 600-800 athletes”

Semmel said. “It’s flat and fast and usually a great way

to begin the year. The temperature is a big deal and it

always seems to have turned by the beginning of May

and is nice.”

In Maryland, the Cascade Lake Triathlon & Duathlon

at Cascade Lake Park in Carroll County has become

a popular local event for sprint distance triathlons in

mid-May. And the Diamond in the Rough Triathlon

— featuring sprint and Olympic distance races,

including Chesapeake Bay swims in Perryville — is

now entering its 10th year.

Piranha has also added a couple of new events in

Maryland to its roster this season, including the

Dragonfly Heart Triathlon, a sprint in Chestertown,

scheduled for late July. Piranha has also taken over

managing the North East Triathlon, an event with

both sprint and international distance races, in Cecil

County, scheduled for mid-August.

Finally, the last big event for the season for Piranha is

the Cape Henlopen Triathlon & Dualthlon, scheduled

for mid-October, in Lewes, Delaware. Of course, that’s

the perfect time to head to the Rehoboth Beach area

and pretend summer hasn’t ended, yet.

“Cape Henlopen is almost always ideal,” Semmel said.

“The ocean temperature and air temp are both usually

70-72 degrees.”


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Langford admits to some “fits andstarts” last year as

Set-Up Events brought its popular brand to the Free

State for the first-time last season. For example, a

couple of proposed races, a triathlon at Cunningham

Falls in Frederick County and a pool swim tri at the

Fairland Aquatic Center in Laurel, were ultimately

cancelled when the final details could not be ironed

out with the venue officials.

Of course, there were also successes, Langford noted.

In particular, he told SPOKES, that the June, earlyseason

Rock Hall International and Sprint Triathlons

won over an initially somewhat skeptical, sleepy

town on the Eastern Shore of the Chesapeake Bay.

Personally, he loves the venue.

“I was excited about Rock Hall last year, it’s a really

neat fishing village on the Eastern Shore,” Langford

said. “The people are really phenomenal. The first

day, the Saturday of international race, I think the

town wasn’t sure what to make of people swimming

in the harbor, though. They weren’t sure. For the

Sunday race, however, the sprint, we really saw people

come out. And people stayed around. We had a D.J.

and music that also helped draw a crowd in."

“Registration is already starting to pick up on the website

for this year,” Langford said. “And we have a lot of

people inquiring about staying over for the weekend.”

A North Carolina-based company, Set Up Events has

been organizing the annual Virginia Triathlon Series

since 2005. The Virginia series consists of more than

a dozen events and, ultimately, Langford would like

to see the Maryland Triathlon Series grow to a comparable

size—providing Capital-area triathletes loads

of options for races. Similar to the Virginia Triathlon

Series, triathletes competing in multiple series events

earn points, based on their finishes, towards postseason

awards and prize money.

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As the Maryland Triathlon Series returns for its sophomore

season, the early-season Rock Hall triathlons

are back on June 2 and 3, along several new events,

ramping up to 10 events in the state this season. Also

back are the General Smallwood International and

Sprint triathlons, scheduled July 7 and 8, respectively.

And, the Waterman’s Half and Sprint triathlons in

mid-October. Additionally, this year, a Waterman’s

International Triathlon has been added to the

mix—all at the General Smallwood State Park at

Indianhead, MD, in Charles County.

The biggest addition to the Maryland Triathlon Series

calendar is the Battle of the Potomac event scheduled

for Sept. 30 at the National Harbor in Washington

D.C. It’s a unique Formula One-style sprint tri — a

750-meter swim, 7-mile bike, 1.5 mile run, 7-mile

swim, 1.5-mile run event.

“We have some talented athletes in the mid-Atlantic

area and this will be a chance for some of Maryland

and Virginia’s top triathletes to go head-to-head,”

Langford said, adding the individual finishes in

the race will county toward both the Maryland and

Virginia triathlon series, depending on where the athletes


In terms of fits and restarts, Fairland Aquatic

Complex Center Sprint is a go for this season. The

400-meter swim, 20-kilometer bike and 5-kilometer

run is slated for July 29 and Langford said he’s looking

to continue to add pool swim sprints over the next

couple of years. “It’s a good way to introduce triathlon

to people and grow the sport,” Langford said.

Along those lines, the Druid Hill Park Sprint

Triathlon, a pool swim tri based at Baltimore City’s

Druid Hill Park, returns in 2012. The 300-yard swim,

8-mile bike and 5-kilometer run, scheduled for Aug.

9, was another a highlight for Langford last season.

“The park itself is hilly, and it rained the night before

which made some of the downhill [bike] turns a

little shaky, but by most accounts, everybody liked

the course, Langford said, noting the run course

takes athletes through the nearby Baltimore Zoo.

“This is inner city Baltimore [not a traditional venue

for triathlon], but the staff really took ownership of

event, especially when one of the senior lifeguards,

a lifeguard manager, decided to do the event,”

Langford continued. “Their extremely excited about

having the event back and the folks at Baltimore City

Department of Recreation and Parks is anxious to

promote the event to promote the park and the zoo.”

Langford has set an ambitious goal of 20 Maryland

Triathlon Series events for 2013, including potential

races at Point Lookout State Park in St. Mary’s County

and St. Michaels in Talbot County. However, at the

moment, he said, Set Up is focusing on putting on

well-organized events. Registration is capped at 600

athletes for some events, and for most races, Langford

expects between 300-500 competitors.

“One of things we try to do — obviously there is a lot

of competition in the marketplace — is really put on

strong, fun events,” Langford said. “And another key

for us is keeping the price point where people can do

multiple events.”

Set-Ups’ Virginia Series Hosts 25 Races

Kicking off Set Up Event’s 25-race Virginia Triathlon

Series is the very early season Smithfield Sprint on

March 31. Located in a picturesque small town in the

southeastern corner of the state, the Smithfield tri

begins with a pool swim at the Luter Family YMCA

and wraps up a fast, flat race with a post race BBQ

feast [with vegetarian option] courtesy of Smithfield’s

own Smokin Joe's BBQ.

Amazingly, the Virginia Triathlon series outdoor season

begins just two weeks later with the wonderfully

named Rumpus in Bumpass International and Sprint

triathlons at Lake Anna. The small town of Bumpass,

named for Captain John Thomas Bumpass Sr. (1822–

1884), a captain of the Virginia State Militia during

the Civil War, contains most of Lake Anna, located in

the north, central part of the state. Lake Anna, one of

the largest freshwater lakes in the state, is accessible

from both Charlottesville and Richmond, and only

about 85 miles from Washington D.C.

Remarkably, the early-season open water lake swim

is possible partly because of the North Anna Nuclear

Generating Station, which warms the water approximately

five degrees on the wide side.

“It’s perfectly safe,” Langford says, anticipating an

obvious follow-up question. “There’s a lot of jokes

about it. It’s just because of the proximity and normal

operations of such a large facility, it’s not because it’s

a nuclear plant. But it makes a huge difference.”

The Lake Anna area hosts practically a series of

triathlon races itself, though not all on the same

course, naturally, within the Virginia Triathlon Series.

In mid-May, Lake Anna State Park, technically in

Spotsylvania, hosts the Kinetic Sprint and Half triathlons,

and the Giant Acorn International and Sprint,

in early October, starts off at the Lake Anna Beach

Marina in Bumpass. All those weekend events, as

well as the Patriot’s Half and Sprint in Williamsburg,

attract 1,600 triathletes. “Patriot’s is a huge race, a

phenomenal race,” Langford said.

Last year was the first year for two Virginia Triathlon

Series races, which are back again in 2012. The

Goochland Sprint tri in August, of course, in

Goochland, Va., is also located not far from

Richmond and Charlottesville, returns. That race features

an outside pool swim at the Goochland YMCA.

The Spotsylvania Tri, at the Spotsylvania YMCA is

slated for later the same month.

And, potentially, there’s more to come down the road.

“We’re looking at possible new races for 2013,”

Langford said.


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Piranha Sports will be celebrating its eleventh season in the thirteen-race Greater Atlantic

Multisport Series and Greater Atlantic Club Challenge with over $10,000 in prize money.

Along with the full adult race schedule, Piranha will be hosting the five-race Escape From

School Youth Series.

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

greater series. Every finisher gets at least one point, and individual and club series

champions will be crowned at the end of the season.

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

of being a part of something greater, it creates the healthy rivalries that make us want to go

faster. The club competition also creates camaraderie through competition, and the youth

series exposes children to healthy activity and sportsmanship. The prize money is excellent;

$500 to the winner and money for the top five with an equal payout to men and women.

While most of us aren’t schlepping our carloads of equipment to races for money, it does

draw better competition, which makes for a more entertaining race. Thanks to the point

system, those of us who do not finish with prize money still have a reason to care.

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

be friendly and easy for first-timers and beginners.

Another top tier event, The GNC Pittsburgh Triathlon, is now part of the series. Scheduled

for July 28th and 29th, this event is going to be a 2 day event, with the Sprint Triathlon

and Adventure Race occuring on Saturday and the International Distance Triathlon being

held on Sunday. The Pittsburgh Triathlon was recently voted “3rd Best Urban Triathlon

on Earth” by Competitor Magazine. Pittsburgh features an international distance, sprint

distance and the unique paddle-bike-run adventure race. Pittsburgh’s race promises to fill

up early once again and continues to be a favorite in America’s Most Livable City.

At all events, race organizers also offer free digital photos of participants that don’t say

“proof ” across the image. The pictures are free for you to use. Finishers can also get

technical t-shirts, running hats, and finisher’s medals at every event.

Races in the 2012 series will sell out – They’re already filling up quickly. Athletes can

register for any Piranha Sports event at

Piranha Sports provides an online profile for each athlete, along with their photos and

results at all Piranha Sports owned events as a free, exclusive service.

Besides trithlons, Piranha Sports also times running events with as many as 3,500

participants including the Gener8tion Run, Hoboken Pump and Run, Dover Mile and 5K,

Kennett Run, Pine Beach 5K, and the Monster “Mash” Marathon and Half Marathon. Visit for full and updated schedule, details, and to register.

Sponsored By

Bike Line Middletown




Piranha Sports has taken over the ownership and production of the North East Triathlon. The race will

no longer be under the CGI Racing brand but Piranha Sports will continue the strong tradition of this

exciting race. From the calm swim to the scenic rolling hills to the spectator friendly finish along the

water, the North East Triathlon will continue to offer you a great race experience.

Also, new this year. Piranha Sports has teamed up with the Series Coaching Sponsor, Bricks Coaching,

to provide 12 Week Training Programs for each series event (Only $99 each), Race Event Clinics ($60

each) for most series events including two of them just for KIDS ($15 each)! In addition, Bricks

Coaching and Triton Water Rescue, our lifeguard team, will be conducting several Swim Warm-Up and

Safety Clinics right at the race venues for only $15.


Team Bricks MultiSport Club, winner of $2,500 in the 2011 Greater Atlantic Club Challenge! Piranha

Sports has over 50 clubs participating in the Club Challenge each year. Team Bricks has won the last three

years. Will your club be the one to break their winning streak in 2012?

In addition to events within 1.5 hours, Piranha Sports now has 6 races in Maryland.

2012 Greater Atlantic Multisport Series ® Events—$10,000 in cash and prizes. Go to website for details.


Super-Sprint Duathlon

1.5 Mile Run~8.6 Mile Run~1.5 Mile Run

Dover, DE - April 21, 2012

New Jersey Devilman® Triathlon

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

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

Cumberland County, NJ - May 5, 2012

Cascade Lake Triathlon & Duathlon

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

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

Cascade Lake Park in Hampstead, MD - May 12, 2012

Independence Triathlon

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

Lake Nockamixon State Park, Quakertown, PA - June 3, 2012

Tri-It Triathlon

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

Bear, DE - June 9, 2012

Bring your kids to Escape from School Youth Tri right

Bricks MultiSport Festival

Tri: 1/4 Mile Swim~13 Mile Bike~3.1 Mile Run

Du: 1.35 Mile Run~13 Mile Bike~3.1 Mile Run

Aquabike: 1/2 Mile Run~13 Mile Bike~200 Yard Run

Lake Como, Smyrna, DE - June 30, 2012

Diamond in the Rough® Triathlon

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

Sprint: 1/4 Mile Swim~7.8 Mile Bike~2.4 Mile Run

Perryville, MD - July 7, 2012

Julie’s Race Aquathlon

1/4 Mile Swim~3.1 Mile Run~1/8 Mile Swim

Lake Como, Smyrna, DE - FRIDAY, July 13, 2012

Cape Henlopen Triathlon & Duathlon

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

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

Lewes, DE - October 14, 2012

2012 Escape from School ® Youth Series

For Kids Only-Aged 7-14

Indian Valley Y Youth Triathlon

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

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

Harleysville, PA - April 29, 2012

Escape from School® Youth Triathlon

100 Yard Swim~2.4 Mile Bike~0.4 Mile Run

Bear, DE - June 9, 2012

Bring your Moms and Dads to the Tri-It Triathlon

immediately following the kids race.

KAY Good Kids Triathlon

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

Kennett Square, PA - July 15, 2012

Dragonflyy Heart Youth Triathlon

100 Yard Swim~2.4 Mile Bike~0.4 Mile Run

Chestertown, MD - July 22, 2012

Bring your Moms and Dads to the Dragonfly Heart Triathlon

the day before.

Lums Pond Youth Triathlon

100 Yard Swim~2.4 Mile Bike~0.4 Mile Run

Bear, DE - August 18, 2012

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

next day.

Other 2012 Piranha Managed Events

Dragonfly Heart Triathlon

1/4 Mile Swim~12 Mile Bike~2.4 Mile Run

Chestertown, MD - July 21, 2012

Bring your kids to DragonFly Heart Youth Tri the next day.

GNC Pittsburgh Triathlon & Adv Race

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

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

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

Pittsburgh, PA - July 28 & 29, 2012

North East Triathlon

Intnl Tri: 1500 Meter Swim~23.2 Mile Bike~10K Run

Sprint Tri: 750 Meter Swim~15.6 Mile Bike~5K Run

North East Community Park, North East, MD - August 12, 2012

Lums Pond Triathlon & Duathlon

Tri: 0.5 Mile Swim~19.5 Mile Bike~3.3 Mile Run

Du: 2 Mile Run~19.5 Mile Bike~3.3 Mile run

Bear, DE - August 19, 2012

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

Delaware Diamondman® Triathlon

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

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

Bear, DE - September 9, 2012

Marshman® Triathlon

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

Marsh Creek State Park, Downingtown, PA - Sept. 16, 2012

Another fantastic event in Maryland

1/4 Mile Swim~12.4 Mile Bike~3.6 Mile Run

North Beach, MD - September 29, 2012

Piranha Sports is a full Multi-

Sport Event Management

company. We provide Chip

timing for Triathlons and

Running Events; Race Directing;

Online Registration, and

Consulting Services. Visit for

more information

Visit frequently for updated information about our races, sponsors, and specials.

Cash and Prizes for 2012

2012 Greater Atlantic Multisport Series®, Escape from School® Youth Series,

Greater Atlantic Club Challenge® Events

Total Cash and Prizes valued at over $10,000

Total Cash and Prizes valued at over $10,000


1st Overall

Male and


$500 cash


2nd Overall

Male and





3rd Overall

Male and





4th Overall

Male and


End of Series Cash and Prizes




5th Overall

Male and





1st Place



Top 5 clubs win cash. $2,500


2nd Place



Top Winner in each Division wins 1 free comp entry at

a Series Race for 2012—valued at $100+ each









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

(Lums Pond Youth Triathlon on 8/18/12).

Total Cash and Prizes valued at over $10,000

Ranking Point System

2012 Greater Atlantic Multisport Series®, Escape from School® Youth Series,

Greater Atlantic Club Challenge® Events

3rd Place



4th Place



5th Place



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




Half Lite 50

& Half Iron

1 st Overall 10 12 12 n/a

2 nd Overall 9 11 11 n/a

3 rd Overall 8 10 10 n/a

4 th Overall 7 9 9 n/a

5 th Overall 6 8 8 n/a

1 st Age Group/Division 5 5 5 5

2 nd Age Group/Division 4 4 4 4

3 rd Age Group/Division 3 3 3 3

Finishing Point 1 1 1 1

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

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

Challenge. Relays or non-conventional events (i.e.—Adventure Race) do not count towards rankings. USAT and non-USAT

members welcomed to compete. Important: Piranha Sports uses a data driven reporting tool to calculate points. Therefore, it is

important for your data to be consistent from race to race in order for the points to be calculated properly for you. For instance,

Michael Smith, Mike Smith and Michael “Triathlete” Smith are distinctly different names to a data system and the points will be

calculated separately for each distinct name. As well, if you do some races as a Clyde and some as an Age Group, your points will be

generated accounting to the division for each race. You may have a total of 20 points, but 12 may be as a Clyde and 8 as an Age

Group. As well, using different ID’s will create separate rankings and we will not be able to combine these once created.

Piranha Sports has the right to modify rules and prizes as necessary.

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

(GACC) winners will be announced at the last series races, respectfully. Awards are given to the Top 5 overall in each gender and

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

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

requirements for awarding the winners of EFSYS are as follows: Winning the division AND having finished in 2+ EFSYS Events.

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

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

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

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

© 2012 Piranha Sports, LLC. All Rights reserved. No part of these concepts may be used without written permission.

Visit frequently for updated information about our races, sponsors, and specials.


Where to Find Quality Sports

Nutrition Information

We live in an age of information overload. Between

emails, blogs, tweets, and newsletters, I feel bombarded

by the latest nutrition news. But that’s not the

case for everyone. Many athletes ask me where they

can find reliable sports nutrition information. The

following list offers several resources to help you find

answers to your questions about eating for health

and performance.


Five excellent web nutrition resources include:

The Gatorade Sports Science Institute offers extensive

sports nutrition information on all topics in their

Sports Science Library.

Helpful nutrition and training information.


Nestle is the parent company for PowerBar. The

Nestle Nutrition Institute offers a vast library of sports

nutrition information, including video presentations

by researchers on their latest findings that can

enhance performance.

Search the topic of your choice, sports related or not,

and you’ll find answers by experts.

This website, for people who struggle with eating and

body image issues, offers extensive resources, including

video interviews.


For monthly mailed newsletters that offer detailed yet

easy to read coverage of current nutrition, wellness

and fitness concerns, check out:

• Tufts Health & Nutrition Newsletter (;


• Berkeley Wellness Letter (;


• Nutrition Action Healthletter by the Center for

Science in the Public Interest. CSPI challenges the

food industry to clean up their act! (www.CSPInet.

org; $10)


Maybe you don't want to go back to school, but you

would like some scholarly resources on sport nutrition

and exercise physiology. Here are two options:

Sport Nutrition for Health and Performance by

Manore, Meyer & Thompson offers a comprehensive

look at the topic. (

Sport Nutrition; An Introduction to Energy

Production and Performance by Asker Jeukendrup

gives a strong research approach to the topic.

Professional Journals

Most professional journals offer quite “heavy” reading

that is not particularly enjoyable. One exception is the

International Journal of Sport Nutrition & Exercise

Metabolism. While it is far from “light” reading, the

majority of the articles are very interesting (to me,

at least!). You’ll learn the latest research on carbohydrates,

protein, sports supplements, fueling practices,

plus more. (;


Another option for professional journal reading is This site takes you to the National

Library of Medicine where you can search any topic

and get links to the research. For example, if you are

curious about sodium and sweat, you can search “sodium

sweat athletes” and find 51 abstracts that summarize

the research on that topic. Want to find the

latest about vitamin D and athletes? Search “vitamin

D athletes” and you’ll get 53 abstracts to read (and

cyclists' kitchen

learn you likely could benefit from taking 1,000 IU D

between Thanksgiving and Easter!)

Nutrition Books

Here are some titles I recommend:

General nutrition books:

• The American Dietetic Association's Complete Food

& Nutrition Guide by Roberta Duyff

• Secrets of Feeding a Healthy Family: Orchestrating

and Enjoying the Family Meal by Ellyn Satter.

Sports Nutrition Books

Vegetarian athletes or those with diabetes will appreciate:



410.544.3532 410.266.7383





by nancy clark, ms, rd

• Diabetic Athlete's Handbook by Sherri Colberg

• Vegetarian Sports Nutrition by Larson-Meyer D. E.

My turn to do some shameless self-promotion here:

• Nancy Clark's Sports Nutrition Guidebook is considered

by many athletes to be their “nutrition bible.”

It’s a comprehensive yet enjoyable and easy-to-read


For sport-specific “quick reads,” enjoy my other books

that are available at These make

wonderful gifts for friends, family and teammates:





kitchen continued on p.37





March 2012


The Carless (not

careless) Suburban

Mountain-Bike Ride

by mike miller

My buddy Ed once said, “Surfing is not about catching waves, just as fishing is not

about catching fish.” In another life he would’ve been a poet-warrior, a samurai who,

after beheading an opponent, would sit beneath a mist-wreathed pine and compose

a haiku.

There certainly was a Zen like calmness about him—

he spent months at a time unemployed or semi-unemployed,

reading or spending the day trying out different

patches of sunlight—what it felt like to nap in the

sun coming through the living-room window vs. how it

felt to fall asleep on the front lawn.

we make

cycling more

cycling more

l o v e y o u r

bike [more]

At the same time, he thought nothing of paddling out

at dawn into building six-to-eight-foot waves, charging

(and catching) the first one he saw.

His quote really stayed with me, and I think what he

was driving at was the idea of the journey. If we added

up all the time that we actually spent riding waves,

even in a productive, multi-hour session, we’d come

up with a handful of minutes. Most of surfing is paddling

and floating.

But Ed also saw everything connected with a session as

surfing as well—walking barefoot across his front lawn

with a cup of coffee, noticing the difference between

the cold of the air and the warmth of the coffee, feeling

the dew on one’s toes, and saying hello to Max

(his cat)—that was surfing. Strapping his surfboard to

the roof rack, driving through farmland, and watch-



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ing the colors of the day slowly wake up—that was

surfing. Talking with each other, pulling on wetsuits,

going out for breakfast after the morning session—

that was also surfing.

Ed and I had split our time between surfing and

mountain biking, but when he moved to Utah and I

moved to Virginia (not near the beach), mountain

biking took center stage for both of us. But I like to

think that I transferred the dedication and Aloha

spirit, the best aspects of surfing, to my biking.


The best riding, as far as it appears from my front

door in Arlington, Virginia, is far west of us, at least

an hour’s drive to the George Washington National

Forest. Nowadays, I splurge once a month and drive

there. Sometimes my riding crew and I take multiple

cars and do shuttle runs that stitch together lengths

of ridge top singletrack that would be otherwise

unthinkable (for us).

The process of getting there reminds me of my mornings

with Ed—my buddies and I carpool, and I see the

meet-up and the ride there as part of the ride—talking

to Bunky and Marcus about their kids, talking to Matt

and Evan about where they’ve ridden that I haven’t,

talking to any of them about politics, literature, or just

what’s going on in our lives; at times I’m thankful we

have at least an hour to do nothing but talk.

The takeaway from this is that mountain biking is not

necessarily about the time spent on singletrack—it is

also about what happens before and after “the ride,”

what happens when the wheels aren’t turning.


Lately, especially for my solo rides, the Thule rack on

my car looks ridiculous—just as no one should, as a

rule, drive a car to the gym, why should I drive my car

to ride my bike?

For years I did—I would sit in traffic for a chance to

do a nightride with my club at Wakefield, Rosaryville,

or even Gambrill Park. Or I would drive out to

Schaeffer Farms, knowing the penalty I would face

coming back to the Capital Beltway.

I started to seriously consider if it was worth it. The riding

was fun, but sitting in traffic is Slow Death. Packing

and unpacking the car, double-checking to make sure

that all the gear was there (Have any of you ever driven

an hour to the trailhead only to discover that you left

the front wheel of your bike (Marcus), your helmet

24 March 2012

(Bunky), or your shoes (me) at home?). All of it was a

pain in the neck. When gas prices went from expensive

to ridiculous, the tipping point was reached—was driving

to the trailhead, literally, worth it?

My friend Marcus has a simple rule about driving to

the trailhead: time on the trail must equal or exceed

the time spent in the car, including the return trip.

Some rides were falling into the red side of Marcus’s

theorem, unless I wanted to do multiple laps and /

or repeat trail (I have a thing about laps and repeated

trail—I love loops but hate laps.).

In the end, I wasn’t always enjoying the journey to

and from the trailhead.

When I started to add up the time it took to load

the car, drive to the trailhead, and unload the car, it

seemed like a wash—I could probably ride there in

the same amount of time.

Wakefield Park, containing the most visited mountainbike

trails in Northern Virginia, was my first test case.

Putting together a safe route there and back, poring

over bike-route maps, reminded me of previous years,

where I had spent whole winter evenings meditating

on maps of trail in the GW Forest, setting up potential

loops and shuttle runs, wondering if the orange and

blue dashed lines would translate into fun singletrack.

I discovered another off-road gravel-and-dirt trail

(Holmes Run) in the middle of the route—I could go

mountain biking to go mountain biking!

Leaving from my back door, I was at the park in 40

minutes—a nice warmup. I rode all the good trails in

the park and then rode home. I had been gone for

less than two hours, and I had bagged the best trails

in the park without getting in a car. Even better, all of

that time had been spent riding. With twin toddlers at

home, I was at a different point in my life than I was

BK (Before Kids)—I needed to make the maximum

use of my time. Efficiency was become the key to

survival—I couldn’t afford to lose any more time sitting

in a car.


In Arlington, we’re lucky to live so close to so many

bike trails: the Washington and Old Dominion Trail

(W&OD) runs basically from the Potomac River to

Purcellville, VA—over 44 miles. The Chesapeake and

Ohio (C&O) runs from Washington to Cumberland,

Md.—184 miles….and from there you can link up the

Allegheny Passage, another 141 miles to Pittsburgh.

Fairfax County, VA, recently established the Cross-

County Trail, a 42-mile north-to-south patchwork of

paved trail, road, and singletrack. Those are just the

long trails—the other hundreds of miles of bike trails

(The Capital Crescent Trail or CCT, The Custis, Four-

Mile Run), bike lanes, and bike routes just add more

possibilities, especially as they connect to and bisect

one another.

I remember pulling out, just for kicks, a map of the

CCT and realizing that it connected many of the

Northern Virginia parks that I had been driving to

for years: Laurel Hill, Lake Accotink, Wakefield, Lake

Fairfax, and Great Falls. As a bonus, Riverbend Park

is connected to Great Falls at the northern end of the

CCT, and Fountainhead is just a few miles on back

roads from the southern end—I started to wonder if I

could stitch together 100 kilometers of off-road riding

in a suburban county, a route that would showcase the

carless continued on p.26

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March 2012


carless continued from p.25

best singletrack the region has to offer.

My friend Denis has me beat here—he strung together

a 100-kilometer loop in Montgomery County, just

across the river from me, that’s now an IMBA Epic

(“The Moco Epic”). Any local who finishes the ride,

but hasn’t ridden it before, usually says “I didn’t know

there was that much good singletrack in Montgomery

County.” The ride doesn’t even begin take into

account the extended loops that could be made in

some of the parks it connects—it doesn’t have to

stretch to get 100k.

But the Moco epic is another great example of carless

mountain biking—I bet the whole thing originated

from Denis’ desire to ride his bike out his back door

in Darnestown, MD.

Peter Beers rode his single-speed cross bike from his

house in Northern Virginia to the Moco Epic and

then home. Just typing that makes me feel tired—I’m

guessing he took the W&OD to the Custis, then the

C&O, then some road to the starting line; it probably

took him over two-and-a-half hours just to get there.

Denis rode the Frederick Watershed…from the Schaeffer

Farms parking lot! A lot of exceptionally strong riders are

coming to the conclusion that you don’t have to go to an

exotic location to have an epic ride.


Last summer I added more carless rides to my

resume—My house to the best trails at Lake Fairfax

(including the Dancing Pot Leaf loop) and back, a

figure-nine ride: 2 hours and 18 minutes round trip

(I got it down to 2 hours and 5 minutes on a cross


My house to W&OD west to the CCT south to

Wakefield Park to my house: a loop at sub-three hours.

Lake Accotink to the CCT south to Laurel Hill,

back to Accotink, to Wakefield, back to Accotink to

a McDonald’s drive-thru in Springfield (What, I got

hungry.), back to Accotink—3.5 hours. Yes, I cheated

here, but I had to drive my car to work that day, and

Lake Accotink is pretty close to my work, so I reasoned

that I was already in the car…the point is that

I hit three parks that day, getting in the best trails at

each park.

I was starting to enjoy the journey again.

Navigating the sometimes-thinly-signed CCT itself was

a challenge, and I was feeling the excitement of new

trail, even though it was effectively in my back yard.

At times, the CCT is literally in somebody else’s back

yard—it runs thought a series of stream valleys in

suburbia, but some of the singletrack is just lovely. I

found myself surfing some flowing hardpack or picking

my way through a rock garden, then looking left

or right to see fences, decks, swings, and patios.

And there lies the beauty of the suburban mountainbike

ride—the resources. In the event of an injury, a

serious mechanical, or even just running out of water,

there are plenty of homes and businesses around.

When doing some of our long mountain-ridge shuttle

rides, we would stash food and water at a gap in the

route. Or we would have to plan our route around

reliable springs—otherwise we couldn’t carry enough

food or water to make an epic ride.

But the suburbs are pretty epic friendly. Figure out

where the water sources are, where the 7-11’s and

fast-food drive-thru’s are, and you could pretty much

ride forever. Figure out where the bike shops are and

you could even save the ride in the face of a serious


I remember reading an article about endurance racing,

particularly 100-mile races and 24-hour races.

One of the early pioneers in stupidly long rides (I

can’t recall his name.) was vocal in his disdain for

multi-lap races. He said something along the lines of

“People who sign up for these 24-hour races, they pay

money to ride their bikes in circles. That’s insane.

You could do an epic ride out your back door and it

would be worth ten times what you’d experience in

a multi-lap race.” The more often I ride out my back

door, the more I think of that.


A lot of us on the East Coast imagine mountain biking

out West as a Coors-Light commercial: they ride

down to the coffee shop, then right out to the trail

(an epic, perfect, scenic, ridgetop trail with a screaming

descent), then back into town for burritos, then

home to play sand-court volleyball with bikini models.

Maybe that’s accurate, maybe it isn’t. Either way, I

don’t live out West, but I’m blessed to live so reasonably

close to some quality singletrack, to be part of

a strong mountain-biking advocacy club, and be surrounded

by strong biking community. Living here is

less like a Coors-Light commercial and more like a

New-Belgium commercial (which might actually be


I look forward when I can ride down to the metro,

meet up with my riding crew, do an epic paved-road/

gravel-road/singletrack loop that, near the end,

winds up at the Vienna Inn for chili dogs and beer

(or Dogfish Head for beer and beer), and then ride

home to play with my little girl and my little boy.

Just got home from Illinois, lock the front door, oh


Got to sit down, take a rest on the porch.

Imagination sets in, pretty soon I'm singin',

Doo, doo, doo, Lookin' out my back door.

Why Carless Mountain Biking?

1. You don’t need a car.

2. You won’t get stuck in traffic, which means less hair

pulling and primordial angst.

3. You have a lot more control about when you’ll get

home—because you won’t get stuck in traffic, you

won’t have to deal with any traffic-delay variables.

4. If you have a car, it means less wear and tear on said

car, including dirt, grease, and stank—as much as

we may appreciate the zoo like stank of wet postride

socks, old helmet, or terminally sweat-soaked

jerseys, spousal units do not. No car, no stank in car.

5. You are the gasoline.

6. Less time in the car = more time on the bike. More

time on the bike = stronger riders. My friend and

mentor Mark Wigfield said that you can’t beat a

bike commuter. I’ve proven him wrong by losing a

handful of races, even after becoming a full-time

commuter. But I did take my first individual victory

in a mountain-bike race last winter, after 2 or 3

years of commuting. You’re bound to get better at

something when you make it part of your lifestyle.

7. It’s a very efficient way to exercise. Again, if you

only have two hours to exercise, you’d better be

pedaling the whole time.

8. If you’re so inclined, you can eat fast food, or even

just cooked, hot food (Pho in the winter, anyone?)

during the ride. Same thing for cold drinks!

9. You get to see people. I know that some of us ride

to get away from people, but especially during solo

rides, it’s sometimes nice to occasionally reconnect

with society, or at least see more people than bears.

10. It’s fun. There’s something fulfilling about getting

anywhere under your own power. Every time I finish

a carless mountain-bike ride, I feel like I just got

away with something.

11. It’s all about the ride.

26 March 2012

Tips for Carless

Mountain Biking

by mike miller

1. The fast-food drive-thru is your friend, especially when

you need food, are riding solo, and are concerned that

middle-school hoodlums might jack your bike if you leave

it in front of a 7-11. The employees at the take-out window

are always stoked to see somebody on a bike come

through, and you can get mad props from the people in

line if you can track stand while giving your order.

2. Carry cash, a credit card, and a cell phone. I used to

never carry cash on a mountain-bike ride. Then I tried riding

a trail loop in Vermont—I was supposed to ride to the

top of a mountain on one trail and then back down on a

different trail. Instead, I rode up and over the mountain,

dropping down into another valley. I decided that riding

around the mountain would be better than trying my luck

at getting back over, and as I passed a number of roadside

pancake restaurants, smelling bacon in my bonk-induced

delirium, I vowed that I would always carry cash on a ride,

no matter where I rode. Besides, a dollar bill works well

in booting a gashed sidewall. Additionally, your cellphone

might actually work in the suburbs (I get spotty reception—if

I get any—in the mountains.).

3. Use public transportation as support. I live a mile from

a metro stop. I can meet my friends and club members

with their bikes in the parking lot—instead of driving to

my house, they could take the train (or bus). For an epic

bike ride, public transport can be used as bailout points.

Example: the Springfield metro stop is near mile 20 of the

CCT. In the event of a big CCT ride, north to south or vice

versa, anybody who’s not feeling it that day can always

bow out gracefully at that point—the metro’s only a couple

of bike-friendly miles from the trail. Play your cards right

and you can use public transport as you would cars on a

shuttle ride.

Which brings up another idea: taking public transport to

the trailhead. Ok, there’s no metro stop at Slickrock, but a

lot of public transport can get you within reasonable riding

distance of a trailhead. That might mean riding your bike

to public transport, taking public transport, then riding

to the trailhead—once you start pedaling, everything that

happens from that point on is part of the ride. Besides, if

you’re riding solo, you can at least read a book or strike

up a conversation with someone instead of driving and/or

being stuck in traffic.

4. Carless mountain biking works best in traffic-choked

areas. Anyone who rides a bike on the W&OD feels some

level of Schadenfreude when crossing the bridge over 495

at rush hour. The more nightmarish an area’s traffic, the

more enjoyable carless mountain biking becomes.

5. Consider a cross bike. If there’s a lot of pavement or

gravel between you and the trail, consider a cross bike.

I’ve done all of my local carless rides on both a cross

bike and a mountain bike. Either way, pavement will wear

down the center of your tire knobs (A badge of honor, in

my opinion). But a mountain bike, obviously, really comes

alive on the singletrack, especially on roots and rocks.

Next to a road bike, it can feel like you’re riding with a

cinderblock behind you on the road, but the mountain

bike isn’t as slow as you might think: on my commuting

route, my mountain bike is only 2-3 minutes slower than

my road bike.

Rocks and roots can really slow down a cross bike, but,

again, if there’s a lot of pavement or gravel on the route,

you can cover a lot of ground. On the Accotink-Laurel Hill-

Accotink-Wakefield-Accotink-MacDonald’s-Accotink ride, I

had planned on counting myself lucky if I could just get

to Laurel Hill. That was my first ride on a cross bike, and

I was just blown away by how quickly the miles went by;

in the second half of the ride I was just killing time—the

cross bike was almost too fast.


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made on your behalf.

2nd prize– Two entries to the Face of America ride and a Raleigh/Revolution jersey.

3rd prize– A Raleigh/Revolution jersey and a “starter pack” including a multi-tool, pump, spare tube, etc.

You love riding bicycles. You yearn for

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March 2012


Don’t Pedal Through

Joint Pain

by matt hombach

Dr. Ronald Delanois, an orthopedic surgeon at the Rubin Institute for Advanced Orthopedics

(RIAO) at Sinai Hospital in Baltimore, is an avid cyclist. He logs 40-70 miles per

week in the rolling hills of northern Baltimore County on his LeMond road bike.

he and his colleagues at Sinai are passionate

about helping cyclists find solutions for their joint pain.

“I got into biking because I couldn’t run anymore,

running just broke me down,” he recently told

SPOKES. “I needed an activity that kept me active

and cycling was the perfect choice. I recommend it

to my patients all the time. It started out being very

social thing, but now has developed into a strong personal


As an Air Force reservist, Delanois has taken his bike

with him around the world, biking in places like

Okinawa, Japan and even in Guantanamo Bay Naval




14805 Baltimore Ave.

Laurel, MD 20707

301 953-1223

301 490-7744

Monday–Friday: 10-7

Saturday: 9-6

Sunday: closed

Base (commonly known as “Gitmo”) in Cuba.

Cycling has often drawn praise from orthopedic surgeons

as a great low-impact activity that provides a rigorous

workout. Even though cyclists aren’t pounding

the pavement like their road running counterparts,

knee or hip pain can become an issue for avid cyclists

as early as age 30. The pain can start as a minor

inconvenience, but can progress to a debilitating

handicap that reduces the enjoyment of cycling and

causes some to hang up their bike altogether.

Citizen and competitive cyclists are equally susceptible

to joint problems and both groups should be more

We can get

your bike in

and out of the

shop quickly

and riding

great again!




Featuring great new bikes from

Raleigh | Giant | Specialized

Barb training with John Lemmo

aware of the many non-surgical treatment options that

can prolong the need for joint replacement surgery

or even eliminate it all together.

The reality is that surgery is sometimes the best alternative,

but less invasive surgical techniques and revolutionary

new artificial joints made from advanced

plastic and alloy materials are improving patient outcomes

and helping get cyclists back in the seat sooner

than they could have ever imagined.

Cyclists’ Symptoms

While many of the cyclists Delanois works with deal

with joint problems caused by injury or age related

breakdown of the cartilage, there are some joint problems

specifically associated with cycling. The most

common joint pain cyclists experience is anterior

knee pain. It is caused by repetitive wear and tear on

the knee joint from pedaling.

“Poor positioning on the bicycle can actually be the

culprit causing anterior knee pain,” said Delanois.

“Instead of recommending treatment right away, I’ll

tell the patient to get a bike fit at a reputable shop

and see if that helps.”

Poor cleat angle can also cause anterior knee pain

and lead to hip pain as well, according to Delanois.

If your cleat angle doesn’t fit the natural tendency of

your body, it will stress joints and cause pain during

and after pedaling. A comprehensive bike fit is also

the best defense against incorrect cleat angle.

Delanois and the other orthopedic surgeons at the

RIAO routinely treat cyclists from around the country

seeking relief from joint pain.

Barb McKee of New Jersey is an accomplished rider

who came to the RIAO seeking a solution for her hip

pain that would help her get back on the road.

McKee has been an athlete all her life. She was a

member of the U.S. Whitewater Team and a marathon

runner before she switched to biking as a low

impact outlet for her competitive urges. She joined

the Century Road Club of America in 1990 and has

raced at the club level for two decades. She is also a

serious touring rider, having completed long treks

throughout North America and Europe along with

her husband, Rick.

In 2006, at age 60, she completed a cross-country ride

in 32 days with her husband and two friends, members

of her regular touring group. After her transcontinental

adventure, she took on a construction

project at home that had her carrying heavy materials

into and out of the house in cold weather. The pain

became significantly worse.

During the winter of 2007, McKee began experiencing

pain in her hip. She had dealt with hip pain previ-

28 March 2012

ously, but it was attributed to a spinal problem, and

passed without treatment. She continued to take a

wait and see approach.

Months passed and in August of 2007, after x-rays by

a local orthopedic specialist, she received a definitive

diagnosis of osteo-arthritis of the hip. McKee immediately

began researching treatment options that would

alleviate her pain and get her back to her active lifestyle

as soon as possible. Hip resurfacing caught her

attention as a potential treatment option after she

heard about the success Tour de France competitor

Floyd Landis had after resurfacing surgery.

“Before my surgery, I walked with a limp and after a

day on my feet, could hardly function to get dinner

on the table,” McKee told SPOKES. “I knew it was

time to get it fixed when I could no longer swing my

leg up over my top tube to get on my bike, without

laying the bike over! I could actually ride the bike relatively

pain-free, but I couldn’t walk without limping.”

“I spoke to my brother-in-law, who is an orthopedist in

Pennsylvania, to ask his opinion on who I should see

about hip-resurfacing,” she said. “He told me, ‘Go see

Michael Mont at Sinai in Baltimore. He teaches other

surgeons how to do the procedure. If he’s not the

best in the country, he’s the best on the east coast.’”

Mont (also an avid rider) met with McKee and

advised her that she was a strong candidate for resurfacing.

The surgery in February 2008 went well

and within 3 weeks McKee was soft-pedaling her bike

on an indoor trainer and chomping at the bit to get

back on the road.

Amazingly, six weeks after surgery, McKee rode nine

miles to her first post-op physical therapy appointment

(much to the surprise of her therapist!). She

eased back into road riding, gradually increasing distance

and effort.

She began racing again in time trials with her club

just ten weeks after surgery and at six months postop,

McKee and her husband rode from Pittsburgh

to Washington, D.C. in five days, averaging around

75 miles a day. A month later, she took on the hilly,

challenging 100km "Save A Limb" ride which Sinai

Hospital organizes each October as a fund raising

effort for the RIAO.

McKee encourages cyclists to carefully consider hip

resurfacing if they encounter recurrent pain, but she

cautioned that many orthopedic surgeons may not

even mention it as an alternative to joint replacement.

“Because resurfacing is a more complex and newer

surgery, many orthopedic surgeons haven't trained at

all or haven't trained as long for this as they have for

total hip replacement and often won't even mention

resurfacing as an option,” she said.

“Patients need to be well informed and advocate for

their own treatment options, especially women, who

are frequently told their gender, bone size and quality

excludes them as candidates for resurfacing,” added

McKee. “Never take ‘you are not a candidate’ for an

answer until you have seen a surgeon who specializes

in resurfacing and has done hundreds if not thousands

of resurfacing procedures.”

McKee has since referred her sister and other family

and friends to Dr. Mont for treatment. Many have also

had hip resurfacing done and are equally thrilled with

the results.

Our team at the 2009 Save-A-Limb Ride. Barb, Dr. Mont, Barb's sister Linda Smith, Linda's husband Bob Glover,

Barb's sister Janet Stanley and husband Bill Stanley, friends Dennis Peterson and Rick McKee.

exercises aimed at strengthening the muscles around

troubled joints is a good starting point Mont and

Delanois recommend. Other non-surgical alternatives

include injections to the joint, wearing a brace

to offer more support and taking anti-inflammatory

medications on a regular basis.

Homeopathic remedies shouldn’t be overlooked

either. Delanois has had patients that successfully alleviated

their pain by wearing copper bracelets and eating

gin-soaked raisins!

“If it works for you and reduces the pain you are

experiencing, keep doing it,” said Delanois, “just be

certain to be up front with your doctor about what

you’re doing so we have a clear picture of what’s

going on as we consider other treatment options.”

Mont and Delanois also encourage all cyclists to

thoroughly stretch before a ride, with a keen focus

on limbering up their hamstrings. While it may seem

illogical to stretch hamstrings to relieve knee pain,

Delanois explains it comes down to simple physics.

“Think of the kneecap as a fulcrum,” he said. “If

hamstrings are tight, the knee cap has to work harder

to straighten your leg, it grinds. Stretching relieves

that pressure, making the kneecaps’ job easier. This

will often relive anterior knee pain that is so common

in cyclists.”

If you pedal long enough and live long enough,

chances are you will encounter joint pain. It is one

of those few guarantees in life like death and taxes.

The good news is there are a wide variety of treatment

options available and there are doctors that are passionate

about helping cyclists (and regular folks too)

find solutions that fit their specific needs.

“Our entire goal is to get people back in the game,

doing the things in life they enjoy without worrying

about pain, whether that’s biking, hiking or even

chasing after kids and grandkids,” said Delanois.


Demo an ellsworth

Keep What Nature Gave You

While surgery is a necessary option for many patients,

Drs. Delanois and Mont and their colleagues at Sinai

Hospital urge patients to consider non-surgical treatment

methods to prolong the need for surgery.

“It is always better to do what you can to put off the

need to install an artificial joint,” said Mont, “keeping

what nature gave you as long as you can is always best.”

Maintaining a healthy body weight and performing

Bike & Sport

5N Main St. Mt Airy, MD 21771

PH: 301-829-5604

M-W, F-SaT - 10:00AM - 6:00PM

Th - 10:00AM - 7:30PM

March 2012



by ron cassie

Joining Your Ranks!

Some winter, huh? Or what winter! For a returning

bicycle commuter like myself, it’s been wonderful—as

long as I don’t focus on the global warming part of

the equation.

I’ve bicycled to work in the past. Including five years

when bicycling was my actual job as a bike messenger

and later as owner/operator of Mercury Messenger

in Washington, D.C. But when I changed careers to

journalism eight years ago and moved to Baltimore,

bicycling to work on a regular basis became tough—

chasing breaking news around the Beltway on a bike

isn’t practical.

But now I’m an editor, chained to my desk most days.

The chained part is the bad news. The good news

is, however, I get to ride my bike again to work most

days. Living next to Patterson Park in Baltimore City,

I’ve got about a 7-mile ride each way to Hampden

on the other side of town. The really cool news?

Practically the entire ride is marked with bike lanes.

East Baltimore Street to Fallsway, north up the dedicated

bike route on Guilford, over to Falls Road and

I’m there. Easy. Takes maybe 30 minutes, not pushing,

about 5-10 minutes longer than if I drive.

And I feel great all day. Even go out for lunch meetings

on my bike, and on one recent day, over to Johns

Hopkins to talk to some journalism students. I’ve

been writing the Commuter Connection column for

Spokes for several years now and have believed all

along that ultimately greater bicycle commuting—

encouraged by policy, infrastructure, legislation and

activism—has the potential to transform our cities. I

see it happening in D.C. with the Capitol Bikeshare

program and other initiatives there and Baltimore,

too, from the seat of my own bike.

MoCo Adding Bikeshare

The Montgomery County, Md., Department of

Transportation has submitted an application to the

Maryland Department of Transportation for a $1

million grant that will fund a bike-sharing system

in southern Montgomery County that will link to

the existing and wildly popular Capital Bikeshare

program in Arlington, Virginia and the District of

Columbia, which provides hundreds of bikes for use.

"The goal right from the start was to be able to

expand to other jurisdictions in the metropolitan

area," Paul DeMaio, who helped start the Capital

Bikeshare system and now manages it for Arlington

County, told the Washington Examiner.

The bike-share application to the Maryland

Department of Transportation is the fifth grant submitted

by MCDOT over the past three years seeking

funding for bike-sharing, but the first to the state of

Maryland, which announced a bikeshare grant program

in November.

30 March 2012

Capital Bikeshare

“We should be able to bring bike-sharing into some of

the urbanized areas of the county ... that don’t have

it yet,” Montgomery County Council member Hans

Riemer (D-At Large) told the Washington Post.

Membership to Bikeshare costs $75 a year, $25 a

month, $15 for three days, or $7 for 24 hours. Longterm

members receive a key to unlock a bike from the

docking station. Short-term members get a five-digit

code to unlock the bike. The first 30 minutes of riding

are free, but fees begin racking up after that until

the bike is returned to a station. Bikeshare memberships

will be usable across the region.

The proposed bikeshare expansion will fund 29

docking stations and 204 bikes between the Capital

Beltway and the District of Columbia border, including

Friendship Heights (Chevy Chase), Bethesda, the

Medical Center Metro area, Takoma Park and Silver

Spring. The bikeshare stations would be integrated

with the Capital Bikeshare system, focusing on connecting

Metrorail stations in down county areas with

major employment, residential, commercial and activity


The Maryland County application to the Maryland

Department of Transportation is the first phase of a

down-county bikeshare plan, which in turn is part of

a larger plan by the County’s transportation department

to create a bike-sharing system throughout

Montgomery County. The bikeshare grants will be

used to further leverage Montgomery County funds

and reduce the fiscal impact of the system’s capital

and operating costs.

Previously, Montgomery County obtained a $1.3

million Federal Transit Administration grant for

a bike-sharing program in portions of the City of

Rockville and Greater Shady Grove Transportation

Management District, including Montgomery

County’s Life Sciences Center. That grant is being

provided through the Metropolitan Washington

Council of Governments under the FTA’s Job Access

Reverse Commute program to link lower-income residents

and employees with jobs and job training.

The City of Rockville is partnering with Montgomery

County to provide matching funds and implement

the program. The Rockville/Shady Grove bike-sharing

program will eventually be connected with the proposed

down-county system as it expands. Public input

on potential station locations was solicited at a public

meeting held in November, through email, a crowdsourcing

map, other meetings and public communications.

The new bike-sharing application request totals

80 percent grant funding for capital facilities.

Montgomery County would be responsible for the

remaining 20 percent local match, which is coming

from private sector sources. Montgomery County also

will be responsible for operating and maintenance

costs, some of which are expected to be offset by revenues

from membership and usage fees. MDOT is

expected to announce grant awards in early this year.

DC Ranks 2nd, Baltimore 11th Among

Bike/Walk Commuters

A recent Alliance for Biking & Walking study ranked

Washington D.C. at No. 2 and Baltimore at No. 11

among major U.S. cities in terms of the percentage of

commuter walkers and bicyclists. The report was funded

by the Centers for Disease Control and Prevention.

"Bicycling and Walking in the United States: 2012

Benchmarking Report," released earlier this year,

ranked every state and the 51 largest U.S. cities on

bicycling and walking levels, safety, funding, and

other factors.

Cyclists at 2011 Tour du Port

"Baltimore is very bikeable," Nate Evans, the city's

bicycle and pedestrian planner told the Baltimore

Sun. "And it's even more bikeable when you know

where to ride."

Boston, San Francisco, Seattle and New York were

the top-ranked cities for the combined percentage of

pedestrians and bicyclists.

Overall, the report showed that the United States has

great disparities between bicycling and walking mode

share, safety, and funding. For example, while 12

percent of trips are by bicycle or foot, just 1.6 percent

of federal transportation — or $2.17 per capita —go

toward bicycling and pedestrian infrastructure.

The 2012 Benchmarking Report also reported that

bicycling and walking projects create 11-14 jobs per $1

million spent, compared to just 7 jobs created per $1

million spent on highway projects. A cost benefit analyses

show that up to $11.80 in benefits can be gained

for every $1 invested in bicycling and walking.

A separate international comparison of bicycle funding

and mode share by Gotschi and Mills and the

Rails-to-Trails Conservancy demonstrated that international

cities that invest greater amounts per capita in

bicycling have greater levels of bicycling. These cities

provide strong evidence that in order to increase bicycling

and walking, the U.S. must invest significantly

more in these modes.

Maryland, however, fared significantly lower than

Baltimore in the 2012 report, ranking 32nd among

the states in terms of the percentage of pedestrians

and bicycle commuters. Delaware, at 33rd, and

Virginia, at 36th ranked close behind Maryland.

Interestingly, the cold weather states of Alaska,

Vermont, New York, Montana and Oregon, respectively

were top ranked states for bicycling.

Across the country, from 2000 to 2009, the number

of commuters who bicycle to work increased by 57

percent. The study also revealed potential for tremendous

growth in trips made by bicycle. According

to the report, 40 percent of all trips in the U.S. were

shorter than two miles. Yet, for 87 percent of trips just

one to two miles, Americans choose to drive an automobile.

Even more to the point, 62 percent of trips

up to just one mile long are made by automobile.

"The Benchmarking Report shows that biking and

walking are smart solutions to many of our country's

most pressing challenges when it comes to transportation,

job creation and health," said Biking & Walking

Alliance President and CEO Jeffrey Miller.

Bike Commuting Explodes in Charm City

According to a more localized survey, Charm City

commuter bicycling has grown by leaps and bounds

in the last year.

A Baltimore bicycling community blog, Bmorebikes.

com, reports that the latest round of bicycle counts

conducted by the Baltimore City Department of

Transportation volunteers showed a 137 percent

increase in the number of bikes spotted at several

major intersections last month compared to a similar

period in January 2011.

commuter continued on p.32







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York & Warren Roads

(410) 667-1040



6925 Oakland Mills Road

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Weis Market Center

(301) 253-5800



8450 Baltimore National Pike

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5732 Buckeystown Pike

(301) 620-8868


229 N. Market Street

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35 N. Prospect Street

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9930 Reisterstown Road

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9168 Brookeville Road

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3200 Leonardtown Road

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459 Baltimore Boulevard

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3411 M Street, N.W.

(202) 965-3601

Behind Bars

Be a PAL

There is no doubt that there are more people taking

to the streets by bike recently. It’s an encouraging

trend throughout our region. Bike infrastructure is

improving, programs like Capital Bikeshare are lowering

the entry barrier to new cyclists, and more people

are realizing the health, convenience and financial

benefits of getting around by bike. The shift is significant

enough that it actually warrants a change

in outlook and behavior for all road users. Whether

biking, driving or walking, everyone needs to exhibit

due care, awareness and courtesy. In other words, be

a PAL!

PAL stands for being:

Predictable – don’t make sudden, unexpected moves

and use the facilities as they are intended;

Alert – pay attention to your surroundings and to the

actions of others;

Lawful – obey all traffic laws, they exist to keep everyone

moving safely and efficiently.

These are the key concepts that I have used for years

of biking on city streets. They keep me safe and out of

harm’s way every day and I think of them as rules to

live by - literally!

I also strive to be a positive representative of our

two wheel community with the PAL philosophy, plus

a friendly wave and thank you whenever possible.

Humanizing the situation and leaving the driver with

a positive impression has to be good for the next

interaction with a biker.

Of course, the same PAL concepts are also critical for

drivers to consider. Motor vehicles are not the sole

users of the streets and more people biking and walking

means more cross modal interactions and even

some new driving techniques. Things like checking

over your shoulder to look for cyclists passing parked

cars before opening that car door, waiting to merge

behind a cyclist rather than in front before making

that right turn, or respecting the cross walk and those

in it before advancing through the intersection.

Pedestrians have their role to play too. Crossing the

road responsibly, being aware of their surroundings

(can that Facebook status update wait for just a few

minutes?) and crossing behind the bus instead of in

front are all things that pedestrians can do to be a

PAL and stay out of danger.

Being a PAL is critical to keep our current road users

safe, but also to encourage more people to go by bike.

There is extensive research showing that the main

concern people have about biking is safety, specifically

regarding sharing the road with motor vehicles.

PAL techniques and awareness from all road users are

critical to breaking down this concern and helping

Editor’s Note:

Six-time 24-hour solo World Cup champion

and five-time 24-hour solo National

Cup champion Chris Eatough was one

of the world’s best pro racers from 1998 through 2009.

That year, he retired from racing and put his engineering

degree to use by becoming the program manager for

BikeArlington, an initiative of Arlington County Commuter

Services to encourage and educate on bicycle transportation

as part of an ongoing effort to make Arlington County

a better place to live, work and play. If you have a particular

interest or questions you’d like to ask Chris, email

them to him at For more information

about Bike Arlington, log onto

by chris eatough

people choose biking. The best part is that research

also shows that there is additional safety in numbers

for biking, so the effect of being a PAL is exponential.

Think of it as PAL2.

Many of these tips and techniques are illustrated in

an infographic over at

There are some useful videos detailing PAL behaviors

and techniques there also. Check them out and

remember, whether you are biking, driving, or walking………

a PAL.

commuter continued from p.30

Two-dozen volunteers counted bikes from January

10 through January 12 during morning and

evening commuting hours in Fells Point, the

Inner Harbor, Midtown, and the Johns Hopkins

University areas.

According to count, the City Department of

Transportation reported the corner of Aliceanna

and Boston streets in Fells Point saw the largest

increase in bike commuters, up 185 percent over

last year. Among the other data collected, the numbers

showed that 17 percent of Baltimore bicycle

commuters in those areas counted were female, 67

percent wore a helmet, and 36 percent of bicycles

utilized a light at night. Also, a total of 135 bikes

parked at the Penn Station train station.

Privacy Over Walk and Bikeability

A Community Preference Survey last year conducted

for the National Association of Realtors reveals

that, ideally, most Americans would like to live in

walkable communities where shops, restaurants

and local businesses are within an easy stroll from

their homes and their jobs are a short commute

away. There’s a catch, however, that preference

remains only as long as those communities can

also provide privacy from neighbors via detached,

single-family homes.

If this ideal is not possible, according to the

report’s executive summary, most prioritize shorter

commutes and single-family homes above other

considerations. So, in theory, while homebuyers

prefer walkable and bikeable communties — the

desire to live in single, detached family houses

likely means sprawl will continue in Maryland, the

5th densest most populated state.

When selecting a community, nearly half of the

public, 47 percent said they would prefer to live in

a city (19 percent) or a suburban neighborhood

with a mix of houses, shops, and businesses (28

percent). Four in ten respondents would prefer a

rural area (22 percent) or a small town (18 percent).

Only one in ten (12 percent) say they would

prefer a suburban neighborhood with houses only.

After hearing detailed descriptions of two different

types of communities, 56 percent of Americans

select the smart growth community and 43 percent

select the sprawl community. Smart growth choosers

do so largely because of the convenience of

being within walking distance to shops and restaurants

(60 percent). Those who prefer the sprawl

community are motivated mostly by desire to live in

single-family homes on larger lots (70 percent).

Despite stating a preference for walkable and bikeable

communities, the bottom line of the survey

may be that desire for “privacy” remains a top consideration

in deciding where to live. According to

the survey, while walkability is seen as a desirable

attribute by most, “majorities of Americans are willing

to live in communities where they have to drive

most places if it means they would have larger lots

with more distance from neighbors.”

Sixty-one percent of respondents of the national

survey said they would still choose larger lots and

needing to drive over smaller lots and being able

to walk to schools, stores, and restaurants (37



active cyclists will read your ad here!

Call 301-418-1039

32 March 2012

calendar of events

To be listed, send information to Spokes,

5911 Jefferson Boulevard, Frederick, MD 21703 or



ES T. 19 71


Road, Hybrids, Mountain, Kids

Parts & Accessories for All Makes

Trailers & Trikes

Family Owned – In Bethesda for 41 Years

Featuring Bikes from:

4949 Bethesda Ave.

Bethesda, MD 20814

(301) 656-6188

For a more comprehensive list check out


The East Coast's biggest triathlon show of the year

returns to Bonzai Sports, 2822 Fallfax Drive, Falls

Church, Va., from 10 a.m. to 6 p.m. This 16th anniversary

event offers an opportunity to speak directly

with numerous manufacturers and representatives,

as well as learn from a variety of seminars.

Representatives from local triathlon clubs will also

be on hand. On Friday night, representatives of

Cervelo will discuss state-of-the-art bicycle aerodynamics.

Although by invitation only, to be invited email For more information contact

Bonzai Sports,; (703) 280-2248.


The League of American Bicyclists and leaders of the

nation’s cycling community will meet with members

of the Congressional Bike Caucus, host workshops

and speeches, and honor several member of Congress

for their efforts to make America more bicycle friend-

ly. For details log onto or call

(202) 822-1333.


The White Clay Bicycle Club of Delaware will host this

annual season opener. Choose rides from 22 to 62

miles in length, covering moderately hilly terrain in

the area west and north of Newark. You don’t need to

decide to do the full metric century until you are well

into the ride. Registration opens at 7:30 a.m., at the

Hollingsworth Parking Lot, North College Avenue,

University of Delaware, Newark. For info call (302)

545-9416 or email


Six time Ironman World Champion Dave Scott will be

the keynote speaker at this year’s event at Georgetown

Prep in North Bethesda, Md. Terry Laughlin, founder

of Total Immersion swimming will also speak. A full

line-up of seminars, hands-on clinics, competitive

events, a vendor expo and much more. Topics covered

will include training, injury prevention, nutrition,

performance testing and more. There will also

be swim, bike and run clinics. The vendor expo will

feature clubs, coaches, race directors, health & wellness

professionals and retailers and manufacturers of

bikes, nutritional products, wet suits, running shoes,

training aids and more. Admission is free. Visit www. to register.


Members of the Potomac Pedalers Touring Club and

tandemists who attend the Eastern Tandem Rally will

join forces for this Eastern Shore weekend. Lodging

will be both at the Best Western Motor Inn and

nearby camping facilities. Four days of riding: no hills,

sparse traffic, wide shoulders, and many roads near

the water. To register for the event contact Ed and

Cindy Brandt (301) 657-4657

or Bob and Willa Friedman at or (703)



All cyclists and their families are invited to join this

18th annual weekend ride held in Madison, Ga.,

hosted by BRAG (Bicycle Ride Across Georgia). Flat

to gently rolling hills. This is a fun time for the whole

family and a great time to get in shape for BRAG!




Presented by:

April 27th, 28th & 29th

When was the last time

you shared a journey

that was infused with



and HOPE ?

Join World T.E.A.M. Sports for the 2012 Face

of America bike ride to honor our militaryinjured,

veterans and active duty.

This 2 day, 110 mile inclusive bike ride kicks off

in Arlington, VA with a dinner celebration on

Friday night at the Doubletree Crystal City. Ride

departs from the Pentagon on Sat. morning,

overnights in Frederick, MD. and ends with a

steak and beer celebration in historic Gettysburg,


Registration for this event includes meals on

Friday and Sunday as well as transportation

back to Arlington, VA at the end of the event.

Adventure TEAM Challenge

May 18th & 19th

*This event features challenging disciplines

like a zip line across the Colorado

River and rafting class 3+ whitewater.

Sea to Shining Sea

May 27th— July 28th

A 4,000 mile bicycle journey from the

Pacific Ocean to the Atlantic Ocean by a

group of wounded warriors .


34 March 2012

Various ride options available daily as well as daily

rates for those who cannot ride all weekend. Plenty

of food, music and entertainment. For more info visit or email or call (770)



Join over 1,000 cyclists as you pedal along coastal

Delaware’s beaches and bays on the 23th annual

Ocean to Bay Bike Tour, beginning at 8 a.m.. Routes

begin and end at Garfield Parkway and the boardwalk

in Bethany Beach, Del. Cyclists will tour coastal and

inland bay areas on 5, 30 and 50-mile circuits. Rest

stops along the way provide light snacks and refreshments.

Visit the Bethany-Fenwick Area Chamber of

Commerce web site at or

call 800-962-SURF toll-free for more information or a

registration brochure.


This is the 12th anniversary of this powerful cycling

event. World T.E.A.M. (The Exceptional Athlete

Matters) Sports uses the powerful platform of sports

to bring together participants with and without disabilities.

There are an increasing number of servicemen

and women returning from the war with severe

injuries. This ride will honor them. The ride begins

Saturday in Washington with a 55+ mile ride to

Frederick, Md.,and continues 65+ miles to Gettysburg,

Pa. No charge for injured servicemen and women,

$50 for active duty or retired military with a minimum

fundraising goal. For details go to


The Chestertown, Md., Lions Club is hosting this new

Draw for Sight Poker Ride which begins and ends at

the Betterton Volunteer Fire Company at 8:30 a.m.

A flat 36 and 60-mile route will run through Kent

County. Cash prizes to the top 10 poker hands, 5 food

stops. Proceeds benefit Lions Club Sight Programs,

blind riders ride free. Visit www.chestertownlionsclub.

org for details.


The Howard County, Md., version of this popular

American Diabetes Association event features routes

of different lengths for riders of all skill levels including

10, 22, 32 and 63-mile routes. Each features full

service rest stops as well as SAG and mechanical

Arthur Community Center at Glenwood in Cooksville,

Md. After riding, unwind under our pavilion with a

tasty lunch, cold beer, beverages, live music, massages,

team photos and other amenities. This is also a great

opportunity to train for the Columbia Triathlon!

Every mile you ride and every dollar you raise helps

in the fight against diabetes. Use promo code "decspokes"

for $5 off registration. For more information



One of the area’s fastest growing and most popular

bike rides, the Virginia Capital Trail Foundation

is hosting the Capital-to-Capital bike ride. Riders

can choose to start from either Richmond or

Williamsburg, ride 100, 50 or 25 miles through

support along the way. Event is held from the Gary calendar continued on p.36

23rd Annual


Join 750 other cyclists in checking out the scenery of

Carroll County, Md., and get those winter-lazy legs in

shape for the summer. Ride the 8th Annual Tour de

Carroll and enjoy the beauty and great rides that the

county has to offer. All proceeds benefit local charities.

There are four rides for all skill levels ranging

from a full metric (63 miles) 39 mile spring classic,

25-mile recreational ride, and 8-mile family fun ride.

Check out this event at, register

at, or call (410) 840-8381 for details.


The Kennedy Krieger Institute’s Ride On for Autism

Research (ROAR) will feature events and activities for

all family members, including a 50 and 25-mile ride,

a 10 miler for recreational cyclists, and a five miler

designed for beginners. Oregon Ridge Nature Center

in Cockeysville, Md., the home base for all rides, will

also offer nature walks for non-cyclists. The popular

Wegmans Wellness Village will provide healthy food

for all families including those with children on special

autism diets. A festival with entertainment for all

participants follows. For details or registration log

onto or call (443) 923-



This 9th annual USA Cycling-affiliated AMBC event

is the largest mountain bike race in the mid-Atlantic

region, with several opportunities for all levels of racers.

It includes the Maryland State Championships,

a Junior Olympic race for 18 year olds and under, a

Marathon race, and a Kids race. Greenbrier is one of

four races in the Mid Atlantic Regional Championship

(MARC) series, and is a qualifier for the U.S. National

Championships. See for

details. Potomac Velo Club puts on the race for the

benefit of the racers and for Trails for Youth Charity,

but added volunteer workers are needed to make it

all happen. If interested in volunteering or needing

more info, contact Jim Carlson, jcarlsonida@yahoo.

com or (703) 569-9875.

Register Online:

Register today before the event sells out!

Pre-registered cyclists receive a long sleeve t-shirt

Includes rest stops and after party!

Open to cyclists of all skill levels

Ride the Beaches, Bays & Beyond!

Presenting Sponsor


36913 Coastal Highway | Fenwick Island, DE 19944

302-539-2100 |

Supporting Sponsors

Choose from a

mile bike tour

March 2012


calendar continued from p.35

Henrico and Charles City Counties. The Williamsburg

side will offer a 15-mile family ride on the completed

portion of the Virginia Capital Trail. For more information

and online registration, visit:


Celebrating its 29th year, the Columbia Triathlon is

famous for its outstanding race organization and its

fun and extremely challenging race course. Held in

Centennial Park, Ellicott City, Md. Consists of a 1.5k

swim, 41k bike, and 10k run. Even though the event is

full, it’s one of triathloning’s truly great viewing spectacles

for on-lookers. For more info call (410) 964-

1246 or visit


Join the Baltimore Bicycling Club and Washington

College as they host this 29th annual weekend event

along Maryland’s Eastern Shore. Rides range from

11 to 100 miles on flat to rolling terrain. Stay at

Washington College’s dorm and enjoy great food, an

ice cream social, live music, blue grass on the square,

contra dancing, sock hop, and much more. For details

contact Frank and Kathy Anders at (410) 628-4018 or



Come discover Georgia by bicycle on the 33st annual

Bicycle Ride Across Georgia. This year’s loop ride

will begin in Chattanooga, with overnights in Dalton,

Cartersville, Roswell, Winder, and Cornelia, before

ending in Clayton. Join over 1,200 riders for street

dances, ice cream socials, end-of-the-road meal 60

miles average per day, hammerhead options. For

more information, visit, or email info@, or call (770) 498-5153.


The American Diabetes Association hosts this very

popular (over 1,200 cyclists rode last year) series of

rides, ranging from a 12 mile family fun ride, to more

challenging 32 and 64 mile fitness challenges, and a

full century. Starting and finishing at Reston Town

Center Pavillion, the longer rides head through scenic

northern Virginia including the W&OD Trail and

western Loudoun County. Register online at

or call 1 (888) DIABETES.


Registration for participation in the Air Force Cycling

Classic, now spread over an entire weekend has

opened. Sponsored by Boeing, the Cycling Classic,

positioned at the center of the U.S. national roadracing

calendar and expected to attract some of the

nation’s top racers to its pro events, will now allow

more opportunities for cycling enthusiasts of all abilities

to participate. The weekend's events in Arlington

begin on Saturday with amateur and professional

criterium races in Clarendon. On Sunday cycling

enthusiasts of all abilities can challenge themselves on

the U.S. Air Force Cycling Classic's circuit in Crystal

City during the Crystal Ride, a non-competitive

ride with an option to raise money for the Intrepid

Fallen Heroes Fund. Following this amateur ride, the

men's pro race will take place on the same course.

Registration for the amateur participatory ride is now

open through the event's website:


Join the Maryland Chapter of the National MS

Society for a one or two day ride on Maryland's

Eastern Shore. Routes range from 30 -100 miles on

Saturday and 30 & 50 mile on Sunday. Overnight

at Chestertown, Md.’s Washington College campus.

Route is fully supported with rest stops, bike techs and

support vehicles. To Register or find out more, visit or call (443) 641-1200.


Join the National Capital Chapter of the National MS

Society on this new two-day event starting and ending

at the National Harbor in Maryland, just 15 minutes

from DC, directly across from Alexandria, VA. There

will be a variety of routes ranging from 30 to 150

(over the two days). This is definitely a family oriented

event with lots of fun things for the kids to join in.

To find out more or to register email information@


See Ohio while on two wheels with 2,999 of your closest

friends! GOBA, now in its 23rd year, is a weeklong

bicycle-camping tour, which visits a different part of

Ohio each year. Bicycling the daily 50-mile route at

a relaxing pace leaves plenty of time for sightseeing

and other tourist activities. Advance registration is

required. For registration materials and fees visit www. or call (614) 273-0811 ext. 1.


This cycling weekend is unlike any cycling event in

the country. Where else can you ride with and later

hang out with three-time Tour de France champion

Greg LeMond, watch the only high wheeled bicycle

race in the country, join fellow cyclists for an evening

of baseball where Greg throws out the first pitch and

the high wheelers get to ride around the ball field?

And then there’s the biking. Frederick County, Md., is

renowned for its great riding. Space is limited on this

third annual Spokes Magazine weekend. Call 301-371-

5309 or log onto for details.

36 March 2012

BikeWalk Virginia is Now Officially "Bike Virginia"

Effective January 1, BikeWalk Virginia changed its name

to Bike Virginia. This name change reflects the statewide,

non-profit organization's desire to focus its resources on

bicycling and making Virginia a more bicycle-friendly state.

"There were three key reasons behind the decision to

change our name," said Dr. Kimberly Perry executive director.

"First, we came to realize that because of the success

of our Bike Virginia Tour event, most people here in

Virginia, as well as bicyclists across the country, already

knew us as Bike Virginia. Second, over the years we've

learned that advocating for bicycle and pedestrian issues

often led us down different paths and there simply was

not as much synergy in addressing both interests as we

originally thought. Third, many towns and cities already

have well-organized bicycle clubs and advocacy groups

and we felt we could accomplish much more by focusing

our work with and through them."

"We are excited about both the name change and our sharper

focus," said Tom Bowden, Board Chair of Bike Virginia and

a frequent bicycle commuter to his office in downtown Richmond.

"While a recent survey conducted by the League of

American Bicyclists ranked Virginia as the 11th most bicycle

friendly state in the country, we know a lot more can be

done. Our goal is to work with organizations and individuals

across the state to improve this ranking."

Bike Virginia will also change its domain name, and create

a new logo and look for the organization.

The mission of Bike Virginia continues to be encouraging

riding through events and activities, through educating

communities about the benefit of bicycling, and teaching

communities strategies for being bicycle friendly. The organization

will also continue to work on legislative matters

that serve to improve cycling.

To register for the 25th annual Bike Virginia Tour, June 22-

27, 2012 visit

kitchen continued from p.23

• Food Guide for Marathoners: Tips for Everyday


• Food Guide for New Runners: Getting It Right From

the Start

• Food Guide for Soccer: Tips and Recipes from the Pros

• The Cyclist’s Food Guide: Fueling for the Distance.

Books on Weight issues, Dieting, Eating Disorders

• The Don't Diet, Live-It! Workbook: Healing Food,

Weight and Body Issues by A. LoBue and M. Marcus.

• Intuitive Eating: A Revolutionary Program That

Works by E. Tribole and E. Resch.

• Your Overweight Child: Helping Without Harming

by E. Satter

• The Exercise Balance: What's Too Much, Too Little,

Just Right by P. Powers. and R. Thompson.

• Making Weight: Healing Men’s Conflicts with Food,

Weight, Shape & Appearance by A. Anderson, L.

Cohn & T. Holbrook

• Body image: Body Image Workbook: An 8-Step

Program for Learning to Like Your Looks by T. Cash.

• Food and Feelings Workbook: A Full Course Meal

on Emotional Health by K. Koenig.


active cyclists will read your ad here!



• The Anorexia Workbook: How to Accept Yourself,

Heal Your Suffering & Reclaim Your Life by M.


• Overcoming Bulimia Workbook: Your

Comprehensive Step-by-Step Guide to Recovery by

McCabe, McFarlane and Olmsted.

• Surviving an Eating Disorder: Perspectives and

Strategies for Family & Friends by M. Siegel et al.

For additional nutrition and exercise books, surf

these online catalogs:

Nutrition resources of all types

Gurze Eating Disorders Bookshelf

Exercise and sports nutrition resources

Don’t want to read?

If you prefer one-on-one, personalized approach to

learning what, when, and how to eat for top performance,

your best bet is to find a local sports dietitian.

Enter your zip code into the referral networks at www. or You may be surprised

to learn how much you don’t know. (After all,

you don’t know what you don’t know!)

■ Scenic rides include covered bridges, fabled Sugarloaf…

■ Fireworks night at Keys baseball game, tailgate party Friday

■ Elegant dinner at Delaplaine Arts Center Saturday

■ Watch America’s only high wheel bike race

Ride with Tour de France

winner Greg LeMond

Photo by Dave Billinghurst

3rd Annual


Registration is limited —

Benefitting the Boys & Girls Club of Frederick County and

August 17-19, 2012

Register Today!


March 2012


Don’t just ride, Bike MS.

BIke MS: rIDe tHe rIverSIDe

JUNe 9-10, 2012 /// 1 or 2 DAyS /// 30-150 MIleS


regISter toDAy /// 202-296-5363, optIoN 2

As the longest-running charity bike ride in the D.C. area,

Bike MS is proud to continue its tradition of excellence

along a new route. Join us at Maryland’s National

Harbor, just 15 minutes from the heart of D.C. With

distances starting at 30 miles and maxing out at 150

miles over one or two days, the level of challenge is yours

to choose. Invite your friends and family to the festive

waterfront finish line party to celebrate your success!

USe CoDe SPOKES for $10 off yoUr BIke MS regIStrAtIoN!

Purcellville, Virginia

Help Us Get

50 Miles Closer To



Pump up your tires and join us for the adrenalin-laced camaraderie of ROAR for Autism,

a biking event to benefit autism research at Kennedy Krieger Institute.

• Bike Ride - Sunday, April 29, 2012

• 5, 10, 25 or 50-mile courses through scenic Baltimore County

• Check-in/Registration: 6 a.m. to 10 a.m. at Oregon Ridge Park

• Rest stops and bike repair services provided

• Plenty of food, fanfare, and good cheer in the Wegmans Wellness Village

• Advance Registration: Adults - $25, Children 12 to 5 - $10, Children 4 & under - FREE

Presented by:

Help us break the silence that surrounds autism. Come together to ROAR for the millions of children who can’t!

To register or create an online fundraising page where you can build a team, post pictures,

and track donations, visit or call 443-923-7300.

I’m one rider,

inspired by one little boy with diabetes,

to join thousands of other riders across

the nation, supported by contributions from

thousands more. I ride for the 26 million

people living with diabetes, and the

79 million more Americans currently

at risk. I ride for one little boy.

Who will you ride for?



Howard County

Cooksville, MD

May 5

Gary J. Arthur Community Center at Glenwood

Eastern Shore

Easton, MD

May 19

Talbot County Community Center

National Capital Area

Reston, VA

June 3

Reston Town Center




Find your localtour and register at 1-888-DIABETES

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