Serving Cyclists in the Mid-Atlantic States
IN THIS ISSUE [ WILLIAMSBURG + XTERRA & DEXTRO TRI’S + TICKETED CYCLISTS + MORE ]
SEROTTA•MOOTS•PINARELLO•MASI•SCOTT•SALSA•GARY FISHER•ROCKY MOUNTAIN
Lutherville Bike Shop would like to welcome Eric Erkel,
a Serotta/SICI advanced fitter, to the Mid-Atlantic.
Eric has been involved with bicycle fitting since the age
of 16 and has helped thousands of cyclist get the most
out of their cycling experience. Eric will be leading a
team of four SICI bike fitters at Lutherville Bike Shop,
by advanced fitting techniques.
“Eric Erkel has been the Northwestʼs premier bike fitter
and will be a great asset to the Mid-Atlantic cycling
Founder and CEO of Serotta Competition Bicycles
Lutherville Bike Shop is a FIT FIRST bike shop, meaning we believe the most important thing about
your bike is how it fits. Whether you are a road cyclist, triathlete, or mountain biker, the fitters at
Lutherville Bike Shop will get you in your most comfortable, efficient (powerful) position possible.
With four Serotta/SICI certified fitters on staff, including one Serotta/SICI Advanced fitter, and
Marylandsʼs only certified female fitter. Lutherville Bike Shop is the best location for your bike fit.
To schedule a fitting appointment call 410-583-8734 or send an email to firstname.lastname@example.org.
Monday-Friday 10-7 Saturday 10-5 Sunday 11-4
1544 York Road Lutherville, MD 21093 410-583-8734
serotta international cycling institute
certified fit services
Kay Tsui, 59, of Fairfax, Va., dominated the National
Championships again this year. Photo by Neil Sandler
YESTERDAY, AFTER A 23 YEAR ABSENCE, I returned to
the scene of the crime. Or more accurately, I returned
to the place where the idea for the publication you
have in your hands germinated.
On a short, two-day work trip to San Francisco, the second
day I found myself with an afternoon to kill before
a red eye flight home. I hopped into my rental and
drove an hour south to Santa Cruz. It was the beach
side resort town where 23 years ago, on a solo bike/
camping tour of the California coast, I picked up a
copy of a publication called California Cyclist. When I
returned to D.C. back then I visited several bike stores
(most of which no longer exist!) and showed the store
owners copies of this left coast rag and asked if they’d
like and support (via advertising) something like this
for their own. Six months later, March 1987, the first
issue of Spokes Magazine rolled off the presses.
So now, here I was, nearly a quarter of a century later,
out biking in the Golden State for the first time since.
Matt Potter, owner of Santa Cruz’s popular bike shop
“The Spokesman” (how ironic, since many cyclists back
East also call me “the spokesman”) hooked me up with
a nice carbon road bike for the afternoon and off I
went to see what I remembered and perhaps to regain
an inkling of what drove me to start this publication. It
didn’t take long.
I quickly noticed a guy with a loaded touring bike
whose well worn frame was covered with travel stickers.
It turns out that the bike’s owner George Hawkins
actually lives in Santa Cruz. His appearance and that
of his bike was the result of a three year bike tour from
the top of Alaska to the southern most point in South
America. He’d actually written a book entitled
“A Bicycle Journey to the Bottom of the Americas.” We
chatted and I was enthralled with his stories.
A while later, a young couple, also on loaded touring
bikes, told me they were students at San Luis Obispo
out for a few day tour of the coast. Over the coming
hours, I saw dozens of such long distance travelers, and
hundreds of others out for a few hours, like me.
Something was happening here. I was getting infected
just like I did 23 years ago. Bikes and cyclists were
everywhere. Surfer kids carrying long boards down to
the local beach. Folks on bikes with panniers riding to
shop for groceries. Old codgers out for some fresh air.
Just like it was 23 years ago.
What was the tie that bonded all these cyclists together,
I asked myself back then. Wait a minute, “spokes,” they
all ride on spokes. There was THE common thread.
SPOKES, what a great name for a publication, I
thought. I couldn’t wait to get back East and see what
others with my passion for cycling thought of my idea
for a cycling publication to serve mid-Atlantic cyclists.
I didn’t allow the harsh reality of the news business
to deter me. The answers to questions like: how will
I do it, will anyone read it, who will write the stories,
who will sell the advertising, how will it get distributed,
never once dissuaded me. After all, the idea sounded
My how time flies.
Editor & Publisher
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: 30,000. Copyright© 2008 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 selfaddressed,
stamped envelope. The publisher reserves the right to refuse
any advertising which may be inappropriate to the magazine’s purpose.
Editorial and Advertising Office:
EDITOR & PUBLISHER
5911 Jefferson Boulevard
Neil W. Sandler
Frederick, MD 21703
Phone/Fax: (301) 371-5309
Sonja P. Sandler
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by REGINA SPALLONE
Kay Tsui, 59, of Fairfax, Virginia, may be one of the most unassuming cyclists you will ever
meet, all of 5-feet-1 - “and a quarter,” she’ll assert. She disappears among the crowd of
boisterous “roadies” on the popular Saturday morning Bicycle Place group ride out of Rock
Creek Park in Silver Spring, Md.
AT THE REST STOP, she takes out her lipstick and
touches up. “At this age, a girl needs a little color,”
Beneath this sweet demeanor roars a lion? You’d better
Kay Tsui is a national champion. Three times over.
The 2009 USA Cycling Masters Road National
Championships, held June 28-July 4, in Louisville, Ky.,
brought out cyclists aged 30 and over to race for national
titles in a road race, a time trial, and a criterium.
Turning 60 in 2009 put Kay in the Women’s Masters
field (age 60-64), where she swept first place in all
three events. She finished the five-lap race along a
five-mile rolling course 1.5 bike lengths ahead of the
second place; she bested her nearest competitor by
more than a minute in the 20-kilometer individual
time trial; and she took the field in a dramatic sprint
to the line in the 19-mile, 39-lap criterium.
“Kay is an inspiration,” says Phil Young of Washington,
D.C., a friend and riding companion.
“You know what ‘an inspiration’ means?” Kay counters,
“It just means you’re old!”
A late start to great heights
Growing up in New Mexico, Kay showed some athletic
promise in junior high, but athletics were discouraged
in her household, as “not very ladylike.”
Kay dabbled in sports, primarily vicariously as a cheerleader.
There were not many sports available to her as
a young girl.
Upon moving to Virginia as an adult, Kay put a budding
nursing career on hold to raise a family. She
picked up running with neighborhood women after
her first child, born in 1977, but she never ran competitively
and never really loved the sport.
She raised three accomplished competitive swimmers—Emma,
Dave and Will—providing the abundant
encouragement she never got.
By 1998, the children were off to college and Kay had
no athletics to encourage but her own. With more
flexibility in her schedule, she happily gave up running
and got herself a hybrid bike.
“This just feels so great!” was Kay’s first reaction to
cycling. After a year on the hybrid, she tried a tiny
Bianchi road bike while on a trip to France—and that
was the end of the hybrid. Stateside, she bought a
steel Serotta road bike. Her one-hour morning ride
through her hilly neighborhood became a personal
training event as she pushed herself to ride it faster
From 1998 to 2004, Kay rode with a group of women
in the Virginia suburbs of Washington, D.C., but ultimately
wanted to go faster. She heard about a women’s
racing team, and thought it might be supportive
to someone just starting out racing. So on a Sunday in
July, she spoke to Evelyn Egizi, Artemis team coordinator,
to discuss the idea of racing, perhaps in a time
trail. Evelyn told her of an upcoming time trial and
then invited Kay to join her to pre-ride a road race
course on that Wednesday before a weekend race.
Jumping in with both feet
Kay did and found Evelyn to be very encouraging.
Then, just like that, a mere six days after calling
Evelyn, Kay found herself registered for her first ever
road race as a beginner in the Giro di Coppi, a challenging
course in Montgomery County, Md.
This first race terrified Kay. With no racing experience,
the pre-race information was mystifying and
many details were utterly foreign. Bring your trainer?
Kay asked, “Evelyn. What’s a trainer?” She thought it
was a person, and not a piece of equipment. Yellow
line rule? A neutral roll-out? What? Pedaling three
abreast to the start, someone called out “Artemis.
Don’t overlap wheel.” She was surprised that this was
directed to her, and she had no idea what it meant.
And yet, for her first race ever, Kay finished fifth!
6 August 2009
Three generations: Kay with her mother and daughter
A year round commitment
Training with HPC, Kay gets monthly schedules of workouts
that may focus on jumps - the ability to respond
fast to conditions in a race - or may be short, intense
drills, mock time trials, or long, sustained efforts.
Sue tweaks Kay’s work depending on how she
responds. The best thing about having a coach, says
Kay, is knowing when to push and when to rest. Kay
believes that many cyclists don’t push as hard as they
should when they do hard workouts, and they also
don’t rest like they should. The rest days are just as
important as the work days.
Kay’s typical week includes a few days in the gym,
where she focuses on stretching and core work, with
some weight training. Other days are spent on the
bike. The Saturday group rides with her cycling companions
give her the push she needs for those training
rides. Group riding has taught Kay the physics of
drafting, sprinting, and working together.
Kay knows she’s fortunate to have the time to dedicate
to such a schedule. She admits to taking for granted
feeling strong and fit, since it’s a big part of who she
KAY continued on p.8
Kay on a Sunday morning Bicycle Place training ride
“I think I collapsed in tears” after that race, she was so
relieved to be done. “I don’t think I slept for two or
three days” after, she was on such a high from the event.
Kay Tsui definitely got bit by the racing bug.
The next year she rode with Artemis, winning her first
1st place at a criterium in May 2005, while her mom,
visiting from New Mexico, watched. But at a road race
later that month, Kay crashed. She finished the race,
thinking “This race would be a lot easier if I didn’t
have a broken rib.” A visit to the hospital confirmed
a broken rib and a partially collapsed her lung. Kay
spent the night in the hospital pondering her 11th
Feeling that road racing was too dangerous for a
woman her age, Kay went back to time trials or agecategory
In 2006, Kay joined her cycling coach, Sue Hefler’s
team, Hefler Performance Coaching (HPC)/List. Sue
encouraged Kay to try for the Nationals, where Kay
would race in age categories. Kay agreed, thinking it
might be fun.
At those 2006 Nationals, Kay again felt overwhelmed
by her newbie status. At this event, her competition
included a world champion triathlete. Being so new,
Kay was one of the first to race in the time trial. Kay
came across the line, unaware of her result. Kay later
congratulated a breathless friend announcing her third
place. When the friend noted that the tri-champ finished
second, Kay said, “That’s great. Who got first?”
“You did!” she exclaimed. Kay was shocked. And
then she went on to sweep the criterium and the road
KAY continued from p.7
is. And cycling has played a big part in who she has
become. The physical demands of it agree with her.
The social aspects of it she finds refreshing. And the
identity it has created within her – beyond wife or
mother – but rather, Kay Tsui: cyclist, National champion
- has been liberating. What could be better?
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8 August 2009
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by BRENDA RUBY email@example.com
VIRGINIA’S HISTORIC TRIANGLE
Living in an area where our local news IS the national news and where historical settings
are the backdrop of our everyday lives, it’s easy to become immune, even jaded, about the
significance of where we live. (Case and point, Mt. Vernon isn’t just a water stop and turnaround
point on a bike ride). We forget. And perhaps this is a good thing, lest we become
immobilized by an awareness of the grandness of it all, but making a conscious effort every
now and then is a worthwhile exercise, particularly when we can so easily pedal through a
living history lesson called Williamsburg.
WHILE IT’S TRUE THAT EVERYWHERE you look you’ll
find history, Williamsburg and the adjacent Jamestown
and Yorktown make up what’s called “the Historic
Triangle,” and do history in a way that learning about
it (or remembering it) is entertaining and practically
incidental. Its residents and businesses know this and
have created a particularly hospitable environment
for two-wheeled visitors. From their wide roads and
bike lanes that don’t suddenly disappear to their wellgroomed
bike trails, making the area bike-friendly has
been a decades-long goal which pays dividends in the
Reed Nester, planning director for Williamsburg,
told SPOKES that in 1992 Williamsburg, James City
County, and York County banded together and
adopted a regional plan to improve and create more
bicycling opportunities in the area. To date, there’s
over 50 miles of bicycle facilities, be it lanes or paths,
in the greater Williamsburg area.
Nancy Carter, president of the Williamsburg
Area Bicyclists says that Williamsburg as a city has
embraced the bike lane concept, noting that it comes
down to great planning. “The planners set forth this
goal and it’s backed by the local governments.”
Indeed, the combination of history-made-fun and easy
riding makes a Williamsburg weekend ideal for bikers
of all abilities while still being quite suitable for
families with young or inexperienced riders. Carter,
a former resident of Howard County, Maryland, is
familiar with suburban sprawl and how it can curtail
not only biking opportunities but safety as well. With
the James River on one side and the York River on the
other, she notes “we’re a small town on a peninsula,
not swamped with traffic and the development pressure
isn’t nearly as much which means traffic is much
less of a burden or obstacle.”
Likewise, Ted Moreland, the club’s vice president says,
“I can go out of my driveway and, in a matter of minutes,
be out in the country on lightly traveled country
roads. I don’t have to drive anywhere to enjoy great
biking. While we don’t have mountains, we do have
rolling terrain with the occasional ravine created by
a creek that bed make things a little more interesting.
You don’t have to go far to find water; there’s an
abundance of rivers, streams, and reservoirs within a
My experience came courtesy of the Potomac
Pedalers Touring Club’s Williamsburg bike weekend
and our cues came from the extremely hospitable
Williamsburg Area Bicyclists (WAB) club. Planning
a similar trip is easily accomplished, especially with
help from the updated Williamsburg Area Bike
Rides book available through the club’s website, the
“Williamsburg Biking Trails” brochure made available
by the Chamber of Commerce, and the new
“Bicycling in Virginia” brochure which is the state’s
first official map dedicated to biking. In addition,
local bike shops Conte’s and Bike Beat both have
routes available online. (See end of article for all website
addresses and contact information.)
The obvious choice is to start your trip by taking in
the sites of Colonial Williamsburg, a living breathing
community where you can experience life as it was
in the 18th century from farmers working fields and
craftspeople practicing trades to watching a young
government in action.
Stay at a hotel nearby (we stayed at the Patrick Henry
Inn) and you’ll have a quick ride into the Colonial
area and Merchant’s Square. Pick up a map from the
Visitor’s Center just outside the historic area or inside
at the information booths on South Henry or Duke
of Gloucester Streets and you’ll know what historic
buildings you’re seeing.
In order to enter the buildings you’ll need to purchase
a ticket ($36 for adults; $18 for youths), but
that’s not necessary for pedaling through or stopping
to shop or eat. Worth the price though, a ticket will
gain you entrance to dozens of reconstructed and
restored buildings like the Capitol and Courthouse,
museums like the Abby Aldrich Rockefeller Folk Art
Museum and the DeWitt Wallace Decorative Arts
Museum, and trade shops such as the bookbindery
10 August 2009
Wonder what someone from the 18th century would
think of our lycra getups? Ask one of the roaming “costumed
interpreters”—you’ll see housewives and gentry,
soldiers and slaves, artisans and future presidents.
Those costumed people? You’ll see some of them
whether you pay or not so if you don’t have a lot of
time or don’t really care for seeing building interiors,
you’ll still get the Colonial Williamsburg ambience
with a leisurely pedal through town. Even more so if
you pick up some great snacks from The Cheese Shop
in Merchant Square. Sample a few of their 200 cheeses
before deciding on one, get some of their freshly
baked bread, pair it with a glass of wine (or bottle),
and sit on their patio for a pre- or post-ride treat.
Their sandwiches are a draw for present and even former
William & Mary students, as I learned from two
alumni who were going out of their way to stop in for
Wanting heartier fare you’ll find plenty of restaurant
options, from 18th century dining at one of the taverns
in the historic area to modern fare. Dining outside
one evening at Berret’s Grill, located off of Merchant’s
Square, was another relaxed moment and highlight.
Stay overnight and you’ll have the opportunity to
catch the Ghosts of Williamsburg tour, available every
night at 8 p.m. You might think it’s cheesy but it sure
is fun and all those flickering candle lights in the historic
area make it easier to transport yourself into the
right frame of mind. For a mere $11 you’ll get eerie
stories, a bit of folklore, and a few fun facts to tuck
away. Entertaining and knowledgeable guides answer
questions and steer the tour in the direction of the
group’s interests. Our guide gave us an interesting history
lesson about Williamsburg during the Civil War
and the role the Rockefeller’s had in restoring the
historic area to its former glory after it had fallen into
dilapidated conditions by the 1920s. Williamsburg was
not only a leading force during the Revolutionary era,
but also a leader in civil issues thanks to Rockefeller’s
demand of equal schooling and housing for black
residents and employees.
Before heading out, complete your tour of
Williamsburg’s historic area with a swoop through
the College of William & Mary located across from
Merchant Square on the Western edge; it’s the second
oldest college in the country and the alma matter of
Thomas Jefferson. The route I took, the Williamsburg
Area Bicyclist’s “Three Pond Cruise” cue took us past
the college, through neighborhoods and up to the
Waller Mill Trail, a paved and wooded trail through
Waller Mill Park and pond.
You won’t get very far without coming upon the
Colonial Parkway. Dubbed “America’s Historic
Highway,” its 23-mile route cuts right through
Williamsburg, connecting the Historic Triangle
and the entire 167 years of Colonial experience
in America—from the first permanent English
Settlement at Jamestown, through Virginia’s first capitol
of Williamsburg, to Yorktown, the site of the last
and deciding battle of the Revolutionary War. It’s an
easy, map-free solution to getting up and out quickly
on the bike and offers dramatic open vistas of rivers as
well as shady passageways through pine and hardwood
forests. It’s wide, lightly traveled, and seems to be
patrolled often. (Note: Park Police will give you a gentle
first warning to ride single file; take them seriously
and fall in line.) The ease and beauty does come with
a few perils however—while there is no loose gravel,
its surface of paved stone proves to be rather bumpy
for thin-tired bikes whose wheels can also get stuck
in the connecting groove if not paying attention. It’s
one of the area’s best assets so you should definitely
incorporate it into your plans, but less-experienced
riders should be reminded to be vigilant. Carter,
WAB’s president, admits that it can be a little bumpy
WILLIAMSBURG continued on p.12
WILLIAMSBURG continued from p.11
but it doesn’t deter her. “The scenery is so beautiful.
Visually it’s very lush with all the flora and fauna.”
Something to put on your calendar, bikers can experience
the Colonial Parkway car-free the first Saturday
every May when the National Park Service closes
it off to motor vehicles between Williamsburg and
Jamestown. Says Mooreland, “This is a great way for
families to bike together in a safe and scenic environment.”
An added bonus for younger riders is the
Bicycle Skills Rodeo.
Bike east on the Parkway from Williamsburg 14 miles
and you’ll come upon Yorktown which represents
the end of the English Colonial period in North
America. There you can follow the Battlefield and
Allied Encampment Tour route, biking through battlefields,
the French encampment, and Washington’s
headquarters. Traffic is light, slow, and one-way. Many
cyclists bike the tour roads without a pass, but a $10
pass should be purchased from the Visitor Center
located at the end of the Colonial Parkway near the
waterfront. (The seven-day pass also includes access
to Jamestown Island at the other end of the Parkway.)
Again, costumed historical interpreters recreate a
Continental Army encampment and a 1780s farm.
Before or after, be sure to spend some time on
Yorktown’s Main Street enjoying the waterfront.
At the western end of the Colonial Parkway, nine
miles from Williamsburg, is Historic Jamestown, site
of the first successful English settlement. Your pass
from above gives you access to Jamestown Island and
ongoing archeological digs at the original fort built
by settlers in 1607. Before crossing onto or right after
crossing from the island, the route also passes by the
Glasshouse where you can watch a demonstration of
one of our first industries.
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.
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An easy seven-mile loop passes past these and through
woods and marshes. “The wonderful flat terrain
allowed us to take in the birding treasures on this
little gem of an island” raved Ziva Schuchman who
recently rode the loop. She adds that, “the ‘island’ is
a bike riding bird watcher’s paradise! We stopped by
a marsh to watch swallows catching insects in mid-air,
gorgeous red-wing black birds feeding on the rushes,
and nearby we saw frisky gold finches and a beautiful,
uncommon indigo bunting.”
Get off the bikes, take a little more time, and buy a
pass to Jamestown Settlement and you’ll have access
to a recreation of the colonist’s fort and the first
colony and be able to board replicas of the three
ships that sailed from England to Virginia. It should
be noted that while passes can be bought for the individual
locations from $10-$15 and are ideal if only
hitting one location, the best deal is to purchase a
multi-day pass (costing $10-$30) good for use at both
the Jamestown Settlement and the Yorktown Victory
Center, both of which are run by the Commonwealth
of Virginia. (For clarification, the actual Jamestown
Island and the Yorktown Battlefield and Visitor
Center, along with the Colonial Parkway comprise
the Colonial National Historic Park which is covered
through that earlier $10 park pass.)
Another way to Jamestown would be to take the
Virginia Capital Trail starting from the Chickahominy
Riverfront Park, a 20 minute drive from Williamsburg
located on Rt. 5—the John Tyler Memorial Highway.
Don’t let the word “highway” scare you—the paved
trail quickly crosses over this not-too-busy road and
in the seven miles it takes to get to Jamestown, you’ll
wind through wooded areas and cross decked bridges
with views of the surrounding pristine wetlands.
This trail is of particular note and one to watch
as it will eventually span 54 miles along the scenic
Route 5 corridor and connect “Capital to Capital,”
Williamsburg to Richmond “connecting Virginia’s
past and present” along one of the first inland routes
in North America. It will eventually run past original
James River plantations, the homes of Presidents
John Tyler and William Henry Harrison, numerous
Revolutionary War and Civil War battlefields, through
historic Charles City County, and snake along the
James River to Richmond’s modern waterfront where
it will connect to the Canal Walk and the James River
Park System. Sections are being worked on simultaneously
with several areas due for completion in 2009
and 2010, but the full extent won’t be complete until
2012. If the seven miles I rode was any indication, this
trail is going to be spectacular.
It is just seven miles from Chickahominy Park to
Jamestown but you can easily expand your ride (or
start a different ride) by taking the Jamestown Ferry
over to Surry County. The half-hour ferry runs regu-
WILLIAMSBURG continued on p.14
12 August 2009
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WILLIAMSBURG continued from p.12
larly and is itself a treat—we were lucky enough to
spot eagles on our crossing. Once there you’ll have
access to the lush farms and rural roads of Surry and
Isle of Wright counties, the quaint town of Smithfield,
Bacon’s Castle, and Chippokes Plantation and State
Park. The ferry is free and you can bike as well as
drive onto the ferry which means if a long route starting
from Williamsburg or Chickahominy Park doesn’t
suite you, you can easily drive to Chippokes Park
and start from there. A favorite route of many area
bikers has you starting at that park and lunching in
Smithfield may sound familiar because it’s home to
Smithfield Hams, but more than that, the town is
a terrific place to stop and treat yourself to one of
the soft-ball-sized muffins from the bakery or a cool
treat from the town’s ice cream parlor—conveniently
located practically next to each other, you can mull
over your decision while you browse through a few
antique stores. It’s billed as Williamsburg’s #1 day trip
because of all it has to offer. For instance, a little off
the beaten path, you’ll find Ivy Hill, a picturesque
cemetery which overlooks the Pagan River and dates
to 1886; it’s located just north of Smithfield (follow
Church Street out of town, cross a short bridge over
the Pagan River, entrance up the hill and on the left).
South of town you’ll find historic St. Luke’s Church
which dates to 1632 and is our nation’s only surviving
Gothic building. A visit to Fort Boykin, important
during the Revolution, rounds out the visit. Wanting
more details? Downtown walking tours are available.
“It’s so nice that most of our really historic attractions
are bikeable.” says Williamsburg’s Planning Director
Nester. Locals know what they’ve got, are proud to
share it, and have an attitude and area embracing to
cyclists. Make that 2-3 hour drive down south and this
is one history lesson you won’t soon forget. A final
bit of advice for families comes from Mooreland, “If
parents have trouble getting their children excited
about coming to Williamsburg and learning about history,
they can always dangle Busch Gardens and Water
Country as enticements.”
Williamsburg Area Bicyclists
Williamsburg Area Bike Rides book ($20.90)
Historic Triangle Map
Williamsburg Biking Trails Brochure (Chamber of
Bicycling in Virginia Brochure
(select Get Outside/General Sports/Biking for
specific trail information)
Conte’s (757) 565-1225
BikeBeat (757) 229-0096
Bikes Unlimited (757) 229-4620
State Parks & Bike Trails
Virginia Capital Trail
Chickahominy Riverfront Park
Chippokes Plantation State Park
Things to Do / Places to Visit
The Ghost Tour
14 August 2009
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BALTIMORE & WASHINGTON –
FRIENDLY CYCLING CITIES
by RON CASSIE
Baltimore and Washington, D.C., have made the top ten among
America’s most bicycle friendly cities, according to a study
released in June. Baltimore was ranked third and D.C. was
For the first time in four years, a new city claimed the title as
the worst in the U.S. for road rage. New York has unseated
Miami as the least courteous city, according to the fourth
annual In the Driver’s Seat Road Rage Survey, commissioned by
AutoVantage, a leading national auto club.
The Big Apple moved up from its No. 3 ranking last year to
claim the distinction.
Rounding out the five worst cities for road rage are Dallas/Fort
Worth, Detroit, Atlanta and Minneapolis/St. Paul.
The survey also named a new city as the most courteous.
Portland, Oregon, took the top spot, moving up from No.
2 last year. It was followed by 2) Cleveland, 3) Baltimore,
4) Sacramento, 5) Pittsburgh, 6) Washington, D.C. 7) tied:
Philadelphia & St. Louis 9) Boston 10) Seattle.
Behaviors by other drivers that cause stress for commuters and
can lead to road rage include:
• Drivers who talk on their cell phones (84 percent see this
• Driving too fast (58 percent)
• Tailgating (53 percent)
• Drivers eating or drinking while driving (48 percent)
• Texting or e-mailing while driving (37 percent)
Commuters also reported other drivers frequently:
• Cutting over without notice (43 percent see this every day)
• Doing other things – putting on makeup, shaving or reading
behind the wheel (27 percent)
• Slamming on the brakes (25 percent)
• Running red lights (22 percent)
As a reaction to rude or bad driving by others, people surveyed
admitted that they:
• Honk their horn at the offending driver (43 percent admit
doing this every month)
• Curse at the other driver (36 percent)
• Wave their fist or arms (13 percent)
• Make an obscene gesture (10 percent)
• Call the police to report the driver (7 percent)
• Slam into the car in front of them (1 percent)
16 August 2009
TOUR DE FRANCE:
A SPECTATOR’S PERSPECTIVE
by LISA A. KILDAY
It was fitting that I chose to view Stage 13 of the 96th Tour
de France in Colmar, France. Colmar is home to the sculptor
Frédéric Bartholdi who designed the Statute of Liberty that was
donated to the U.S. in 1886. A 12-meter high replica of Lady
Liberty is displayed when you enter the town. Colmar is located
in the Alsace vineyard region of France bordering Germany’s
Black Forest and has been a six-time host city for the Tour. This
region has been predominantly under German control, which
is reflected in the local German inflected dialect of French,
their food, and culture. Recently in terms of European history,
Germany ceded this region back to France after WWII. This may
provide some relief for those who suffer from Francophobia.
In contrast to Colmar’s genteel hills, the historic center of
Colmar was bustling with Tour de France fever. Coordinating
yellow and black trash bags hung on the barricades of the
Tour’s route inside Colmar. As the temperature dipped into
the low 50s, the people watching in Colmar began arriving.
Spectators donned yellow baseball caps from Tour sponsor,
LCL Banque. The giant green foam hands from PMUS, also a
Tour sponsor, returned to the Tour in foam this time instead
of the accident-prone cardboard versions. Pensioners were a
plenty to receive many of the freebie’s provided by the sponsors
of the Tour.
Miraculously, I wandered past heavy barricades and half a
dozen French policemen to enter into the park that housed the
media. The media area was more than a park; it was a mobile
command center for TV stations from around the world. The
media park was like a movie set on steroids. Instead of a few
TV trucks and tents, there were over 70 big rigs and dozens of
trailers and tents from what seem like every European TV station.
I gravitated toward the Versus Channel truck naturally. The
Versus 18-wheeler studio had a unique setup with two levels.
Members of the TV crew allowed me to look inside their rolling
studio while Phil Liggett, Paul Sherwen and Bob Roll were filming
upstairs. The sides of the trailer on the first level opened up
to form a mobile stage. A few rows of chairs were arranged facing
a huge flat screen TV showing -- what else -- live coverage of
the Tour de France on Versus TV on the first floor of the studio.
The wardrobes of the presenters were hung up on the opposite
side of the stage. A staircase connected the first floor studio to
the second floor studio that is primarily used for broadcast.
I would have never guessed that the Versus TV studio was
designed like a pop-up camper. The second floor was retractable
and popped up to rise above the trees, which not only provided
a lovely backdrop for the broadcast but helped block other TV
trucks and tents that may interfere with Versus’ background.
Although I enjoyed roaming around the media village, the temperatures
were dropping quickly and I left to warm up inside
a café. About two hours before the expected finish time, I
searched for a good viewing spot. Unfortunately, the crowd was
lining up three deep against the fence. Despite strong French
police presence and a few members of the French Army guarding
the VIP section, I strolled in to the barricaded VIP section
without a wristband or expensive ticket. It was pretty sweet to
be within 100 meters of the finish line even in the pouring rain.
At the end of each stage usually two hours before the expected
finish time, all of the team sponsors and team vehicles do an
impromptu parade through the last kilometers of the stage.
While it was fun to receive some token race goodies, I thought
that the parade was over commercialized. I find this ironic
since Europeans tend to have the view that Americans are
money obsessed. In my opinion, the Tour is essentially a 2,800-
mile train of advertisements; each cyclist is branded from head
to toe with advertisements and every team vehicle is a billboard
for their backers.
I spoke to several French spectators regarding their favorite
team and cyclist. The Frenchmen displaying fevered nationalism
only supported French riders, such as, Sebastien Minard,
on French teams (Cofidis) who were not particularly talented
or favored to win. Their blind allegiance puzzled me but then
again most Americans are fixated on the veteran seven-time
winner Lance Armstrong.
Cycling’s popularity has also waned in Europe recently due
to the frequent doping dramas, such as, Festina Affair and
Operacion Puerto. Helmut Berthold of Germany told SPOKES,
“the Tour is irrelevant to sports. [It’s] a Tour de Pharma.”
Despite the inevitable cynicism, the 2009 Tour went on with
great success with a lot of help from Armstrong’s comeback.
And not one rider was cast our due to doping allegations.
The local newspapers in Germany and France featured articles
on the Tour’s arrival to their region; notably, each paper had a
feature article on our hometown hero Lance Armstrong. Even
some French people could not contain their excitement about
Lance’s return and admitted that they would not mind seeing
Lance riding in the peloton that day.
Stage 13 was expected to favor the sprinters despite the category
1 climb and a pair of category 2 and 3 mountain climbs
in the 200 km course. Alsace is home to modest mountains and
did not produce any challenging climbs.
Surprisingly, Heinrich Haussler riding for the Cervélo Test Team
broke away from the peloton 5 km after the start and raced
solo to the finish to gain his first maillot jaune. Haussler is an
Australian of German descent who relocated to Germany as
a teenager to pursue his dreams of becoming a professional
cyclist. He currently lives and trains 30 kilometers away from
Colmar in Germany.
The self-titled “Racing Kangaroo” could not hold back his tears
after winning his first Tour de France stage by more than a mile.
The peloton finished seven minutes behind him. The only difficulty
that the riders and spectators had with the day was the
cool weather and the miserable downpour of Stage 13.
As a spectator, I was disappointed with the weather but glad
that I had a chance to attend. Plus, the Tour de France is a free
event, so I cannot complain. I originally planned to attend Stage
15 in Verbier, Switzerland. Stage 15 in the Alps proved to be
exciting and decisive for Team Astana’s individual standings,
potentially spoiling Lance Armstrong’s chances to win the Tour.
Mountain stages generally have more fans because the stages
offer multiple viewing points and the cyclists ride by slower
during mountain stages versus the flat or time trial stages.
However, the fan fare and people watching in Colmar were
worth the two-hour soggy wait for Haussler’s solo finish.
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XTERRA EX2 Off-Road Triathlon
Frank Febbraro crossed the finish line first at the mid-
July EXTERRA EX2 Off-Road Triathlon at Rocky Gap
State Park. And with a beaming smile, he put his huge
effort perfectly in context with just six words: “I have
never won a race before.”
“Not of any kind.”
Febbraro, 34, of Falls Church, Va., aced the 0.75-mile
open water swim, 14-mile mountain bike trek and 5-
mile trail run in 2:09.31, nearly a full three minutes
over the second-place finisher, Mike Hebe, of New
Cumberland, Pa. racing in the 40-44 age group.
Chris Sams, of Baltimore, in the 25-29 category took
Kathleen Coutinho, 39, of Fairfax Station, won the
women’s side of the event, in 2:33:34. Shannon
Showalter, 35, of Rehoboth, Del., took second in
2:35:44, and Valerie Hardin, 45, of Doylestown,
Pa., grabbed third overall in the women’s group in
Febbraro described himself as a formerly out-of-shape,
ex-lacrosse midfielder in his 20s, content to drink a
lot of beer in college – and for a few years afterwards.
At 29, he started swimming and did his first triathlon.
His first EXTERRA event was a race on Long Island
– he’s originally from New York.
“I’ve been hooked ever since,” he told SPOKES.
Last year, Febbraro finished second at the popular
XTERRA EX2 Rocky Gap race by 13 seconds.
Overall, Febbraro said, he’s lost about 35 pounds
since he began competing five years ago. Febbraro,
who runs a software technology company, added that
once he started racing he made a commitment “to figure
out how to do this thing.” But it’s taken time.
He eventually joined the Curl-Burke master’s swim club
based in Northern Virginia, however, he added the
swimming segment remains his weakest triathlon skill.
“Normally, I’m 30-40 (people) back coming out of the
water,” said Febbraro immediately after his July 12 win
in Flintstone, Md. “Today, maybe I was in the
top 20, and I thought, ‘I’ve got to get on bike and
In fact, Febbraro came out the water better than he
expected, in 15th place. He then posted the third-fastest
split on the first mountain bike loop and best split
on the second mountain bike loop.
His 5-mile trail run time, 38:26, was the second-best
time overall, nine seconds behind Sams, but plenty
fast enough for the victory.
“I caught the guy ahead of me about halfway around
the second bike loop and came into the last transition
in first place,” Febbraro said. “I give away 3-4 minutes
in the swim – it’s getting better – and I’ve always been
able to run.
“It’s been a slow a progression (in off-road triathlon).
I’m second in the overall EXTERRA standings in the
30-34 age group in the mid-Atlantic region, a couple
years back I was eighth or ninth.”Now, the former big-
XTERRA EX2 Off-Road Triathlon at Rocky Gap State Park
Lynne Collard, 59, right, with grandchildren and her
daughter, Danielle Ranno, who also competed at the
Rocky Gap off-road tri.
Jan Frodeno of Germany at the finish of DC's ITU race
Award ceremony of 1st-3rd place at DC's ITU race
18 August 2009
time beer drinker is headed to Maui, the week of Oct.
25, for the EXTERRA World Championship.
“I’m going to be there,” Febbraro said. “It’s kind
Dr. Kathy also Heading to Maui
of Fairfax, Va. was the top region finisher in his age
group, taking second in 3:14:00, and Jim Claudia, 59,
of Weirton, WV., won the male 55-59 group in 3:11:39.
Jennifer Scholtes, 24, of Washington, D.C., won the
female 20-24 category in 3:41:17, followed by Mary
Wells, 24, of LaPlata, Md. Laura Cathers, 26, of
Frederick, Md., took second in the 25-29 age group in
Corrine Banks, 30, of Ocean City, won the 30-34
age group in 2:47:00, ahead of Marie-Claude Lavoi,
31, of Washington, D.C., and Lila Thomas, 31, of
Tammi Stauffer, 44, of Baltimore won the female
40-44 group in 3:01:10. Linda Henry, 47, of Fairfax,
took second in the 45-49 bracket, in 3:11:39. Roseann
Dougherty, 50, of Glenwood, Md., won the 50-55
group in 3:13:18.
Along the family-theme, Lynne Collard, 59, who won
the 55-59 group –with a time that closely matched the
men in her group – was invited to race by her daughter,
Danielle Ranno. A 34-year-old nurse and mother
of three from New Market, Md., Ranno found the
XTERRA race at Rocky Gap surfing the web earlier
this year and thought it would be a neat event for her
and her mother do together. Danielle figured her
husband, Paul, a triathlete recuperating from an injury,
could watch the kids at the Rocky Gap lake beach
while she and her mom, Lynne Collard, 59, tackled
the off-road triathlon. Just a nice, girls-only, summer
day kind of thing.
Collard, a grandmother of eight, beat her daughter by
20 minutes, finishing in 3:24:59.
TRISPOKES continued on p.20
Women’s winner Kathy Coutinho crossing
the finish line with her daughter.
Also, heading to Maui, is the 39-year-old Coutinho,
also known as “Dr. Kathy.” She’s a Northern Virginia
Coutinho, originally from Victoria in northern British
Columbia, said she’s always been an athlete, growing
up playing basketball mostly – and mountain biking.
“Everyone in Victoria mountain bikes,” she said.
Coutinho hadn’t been doing triathlons long before
she started having children, and her two girls, Valerie,
4 and 1⁄2, and Madison, 20 months, were both at the
race at Rocky Gap. But she has always been dominating
on the bike because of her background in the
sport. Her swim time, for example, was 127th overall
– men and women included – while her second bike
loop was 27th best among men and women. She
would have done even better, if not for spill on the
bike, while attempting to pass several men.
“Most men still don’t like getting passed by a woman,
and the last guy in the group – “I kept saying, ‘Left!
Left!,” – wouldn’t yield and I ended up going into
It should be noted that Coutinho’s husband, Pierre
Martel, a sometime training partner of Febbraro’s,
took eighth overall, finishing in 2:20:15.
At the Richmond East Coast Championships earlier
this year, Coutinho won her age group and was the
second overall amateur woman to finish.
Like Febbraro, Coutinho said she liked the family
environment of off-road triathlons where many athletes
bring family and friends along to hang out for
the day. Off-road competitors are a little more friendly
– they said – than hyper-time oriented road racing
The XTERRA race age-groups were dominated by
Jared Lewis, 24, of Richmond, won the 20-24 male
group in 2:32:42. Matthew Bartlett, 31, of Washington,
D.C. won the 30-34 male bracket in 2:23:19. Mike
Hebe, 42, last year’s overall winner, won his age group
in 2:2:23. Henry Loving, 46, of Midlothian, Va., won
the male 45-49 bracket in 2:21:41. Scott Henry, 50,
TRISPOKES continued from p.19
“I passed her on the first loop on the mountain bike
trail,” Collard said, smiling shyly. “I told her ‘Keep
going.’ ‘Way to go.’
“She told me, ‘I don’t know about this sport of yours.’”
Except for chasing her four kids, Collard didn’t work
out regularly until she was in her 40s. But she set her
goals high, completing the Marine Corps Marathon at
age 45 and later completing the Columbia Triathlon.
She became a personal trainer, and ultimately fell in
love with mountain biking as she turned 50.
Now nearly 60, Collard hardly fits the stereotypical
gnarly mountain biker demographic, but she rides
almost every day either at Gambrill State Park and
the Frederick Watershed or northern Montgomery
“I’m making up for lost time,” Collard joked.
Her youngest daughter, Gabrielle Dunn, 30, a planning
director for the City of Frederick, often serves as
her mountain bike partner. Collard’s oldest daughter,
Nicole Kunkel, is biding her athletic time as she raises
five kids. Her 27-year-old son, Christian, the youngest
of her children, works out but does not race.
“We’re all kind of crazy,” Collard said of herself and
her daughters. Of her son, she said, “We’ll get him to
At the Sixth Annual XTERRA EX2 Off-Road Triathlon
at Rocky Gap, Collard was the oldest woman competitor
by five years. With three men, she tied for oldest
competitor overall – and her times were right the mix
with the guys.
She and her daughter described the course as tough,
Danielle lost a toe clip on her mountain bike, yet was
able to continue despite being a relative novice to the
sport. The mountain bike segment included a few
“rock gardens” as they’re called in the sport, as well
as a challenging climb up “Evitt’s Revenge,” wide fire
roads, smooth grassy sections and lakeside single-track.
The 5-mile trail run included rooty trails, open flats
and a big stone-faced climb.
“The run was like a rock scramble,” Collard said.
“There was one stretch where it was like climbing over
a building – on all four – not a lot of running going
on. It was a challenge.”
“I took a spill running,” Ranno said, chuckling. “What
run, anyhow? I was rock climbing.”
Both agreed that simply getting outdoors –breaking
the fitness center routine and testing themselves – was
the best fun.
“The gym does get a little boring,” Ranno said.”The
way I look at it,” Collard said, “is you can go to a gym
every day, but you still need to take it outside and see
what you can do. And it gives you something to look
At the finish Sunday, Collard was greeted by her
son-in-law and Danielle’s three little ones, Noah, 9,
Sidney, 5, and Delaney, 2.
“I figure it’s good for them to see their grandmother
rockin’ the bike out here,” Collard said. “I guess I’m
not the usual grandmother sitting in the rocking
chair – although that’s a good thing, too.
“They still call me ‘Old Grannie’ anyhow. Even when
they’re rootin’ for me. They yell, ‘Go Old Grannie.’”
DC’s Dextro Energy Triathlon
by Lisa A. Kilday
Washington, D.C., served as a fitting host for over
90 elite triathletes from 25 countries to race in the
Dextro Energy Triathlon on June 21, as part of the
International Triathlon Union’s World Championship
Series. At least 17 of the participating triathletes competed
in the recent Beijing Olympics.
This provided a great backdrop for a rematch
between gold medal winner Emma Snowsill and
bronze medal winner Emma Moffatt, both of
Australia. The respective gold, silver, and bronze male
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medal winners from the 2008 Olympics, Jan Frodeno
(Germany), Simon Whitfield (Canada), and Bevan
Docherty (New Zealand) also raced.
D.C. is the only city in the Americas to host a World
Championship race series culminating with a Grand
Final Championship race on the Gold Coast of
Australia on September 12-13. Starting in 2010, the
World Championship Series will be the sole qualifying
mode for elite triathletes to race in the 2012 Olympics
Although heavy rains forced the cancellation of a prerace
swim practice in the Potomac River on June 20,
the Olympic race for elites and age group races in the
sprint- and olympic-distances were held as scheduled
on June 21. The sprint distance consists of a 750 m
swim, 20 km bike, and 5 km run. The Olympic distance
is a 1.5 km swim, a 40 km bike, and 10 km run
and has been designated as the official distance for
triathlon in the Olympics since 1988 even though
triathlon did not become an Olympic sport until the
2000 Sydney Games.
The age group sprint- and Olympic-distance races
had a modest field of 1000 competitors but organizers
hope that the size of the race will increase due to
the popularity of multisport events in the mid-Atlantic
area. The main difference between the ITU style of
racing and amateur triathlon is that drafting while
cycling is permitted at ITU races. Thus, the importance
of a strong swim performance is key to establishing
a lead on the bicycle leg in an ITU race where
athletes in non-drafting triathlons usually rely heavily
on their biking and running skills to excel.
The swim was less than ideal with heavy debris including
logs, trash, and leaves floating in the swollen and
slightly choppy Potomac on race day. However, the
race organizers did their best to remove the bulk of
this debris from the large swim area and provided
ample safety measures.
Unfortunately, a showdown between the top three
male Olympians did not happen because a group of
five top swimmers augmented their 20-second lead
after the swim to a minute and a half-minute gap
from the peloton after the bike. This deficit was too
large for Jan Frodeno (DE), Daniel Unger (DE), and
Laurent Vidal (FR) to make up during the four loop
10 km run.
The top five finishers in the men’s ITU race were
Alistair Brownlee (UK), Javier Gomez (ES), Maik
Petzold (DE), Andy Potts (US), and Hunter Kemper
(US). In the women’s race, the Emmas from Australia
ruled, with Moffat claiming first and Snowsill grabbing
second. Daniela Ryf from Switzerland surprised
many in the crowd with a third place finish.
Another highlight of this epic weekend of triathlon
was a pre-race visit of 20 elite triathletes to DC’s Camp
DC’s Camp ACHIEVE is one of the only triathlon-specific
sport camps held in the U.S. Now, in its second
year, the six-week camp allows inner city youth to
learn about fitness and the fundamentals of swimming,
biking, and running at three different D.C.
park locations. Camp ACHIEVE’s season will culminate
with a USAT-sanctioned triathlon where the
campers from the three sites will compete against one
another on July 24th.
During the ITU weekend, the kids at Camp ACHIEVE
had the opportunity to meet professional triathletes
and get tips from the pros. A few of the elite triathletes
helped the kids at each station, such as, bike
transition and running.
After a group stretch and a few warm-up laps around
the field, the triathletes posed for pictures with
the kids. Among those who participated were 2008
Beijing Olympic gold medal winner Jan Frodeno
from Germany, Olympian Tim Don from England,
and many other triathletes from the US, Germany,
Switzerland, Canada, and Australia.
The kids especially enjoyed meeting three-time U.S.
Olympian Hunter Kemper and taking pictures of
him with his Wheaties cereal box that featured him.
Kemper was the first triathlete to ever be featured on
a Wheaties cereal box. At this point, the kids marveled
at the Wheaties box and really understood how
famous the triathletes are.
Accomplished triathlete D.C. Mayor Adrian Fenty
attended and proclaimed June 19 as Olympics Day in
the Nation’s Capital.
20 August 2009
SINGLETRACK by JOE FOLEY email@example.com
Summer Riding Tips
Ah, the dog days of summer -- high temperatures
knocking on the door of 100 degrees, blazing sun,
and soupy humidity. While we did get a few nice
weekends amid the monsoons we got this spring we
all know that come August we’ll be sweltering in the
heat and humidity of a mid-Atlantic summer again.
And this weather isn’t just uncomfortable, it can
also be downright dangerous if you’re unprepared.
Dehydration, hyponatremia, heat stroke, and exhaustion
all lurk out there waiting.
While I’m sure there are a few crazy souls that like
this weather, if you’re not a fan of riding in this weather,
then you’ve only got a couple of options. You can
either put away your bikes from mid-July until mid-
September or you can take some simple steps to make
summer riding safer and much more enjoyable. Now
I don’t suppose that many of our readers are going to
take the first choice so here are some tips to keep safe
and comfortable in the summer doldrums.
Ride Early or Ride Late - Starting with the obvious, try
to avoid riding in the midday heat. Early morning and
late evening offer a break from the heat and the full
force of the sun. Try an early morning “dawn patrol”
ride at your local park, an evening spin after work,
give night riding a try.
As a bonus, wildlife is often more active in the early
morning and evening. While it’s not a good idea to
plan an epic ride or try a new trail system in the evening,
a little spin in the woods is the great way to end
a day. If you’re going to try riding at night, make sure
that the park allows it as many parks and their trails
close at dark.
Stay Hydrated and Fueled - As the heat makes us
sweat more, you need to pay extra attention to hydration
in the summer. Plan on carrying at least 18-24
ounces of water for every hour you’ll be riding and
you need to make sure that you drink it consistently
throughout your ride. Take a sip every couple of minutes
- water that stays in your bottle or hydration pack
doesn’t do any good at warding off dehydration.
Many people find that hydration packs make them
more likely to drink more during a ride, but often
people don’t like the weight on their back or find that
they get too warm. Manufacturers have come up with
many novel designs to keep the perception of weight
low and help keep your back cool. Whether you
choose a pack or bottles, make sure you’ve got plenty
-- remember, it’s 18-24 ounces per hour that you’re
out -- and if you’re going to be out for longer than
you can carry, know where you can refill your bottles.
In addition to dehydration, you need to pay attention
to replacing the electrolytes that your body loses
through sweat. You can use a sports drink, or an electrolyte
replacement product to help replace electrolytes.
Remember that “electrolytes” doesn’t just mean
salt (sodium chloride). In addition to sodium and
chloride, your body also need calcium, magnesium,
and potassium. A good electrolyte replacement product
will contain a mix of all five of these minerals, and
possibly more. There are many brands available in
pill and chewable tablet form, as well as concentrates
or tablets that can be added to water.
The heat of the summer tends to make you less likely
to want to eat while you’re riding, but make sure that
you don’t neglect this side of the water, food, electrolytes
triangle. Find some food that you can eat easily
in the summer. Sugary sweet snacks are often hard
once you’re thirsty, so try more savory and natural
options, like bananas which also have a nice amount
of potassium in them.
Dress to Stay Cool - If you’re still riding in cotton
shorts and t-shirts, the summer is the perfect time to
switch to riding in technical cycling clothes. While
cotton will absorb sweat and just get wet and heave,
the fabrics used in cycling jerseys and shorts are
designed to wick away moisture to help keep you cool.
For those who aren’t ready for skin tight shorts and
jerseys, there are plenty of casual options that offer
the same performance benefits in less form fitting
cuts. Pay attention to the weight of the fabric and
lighter colors will help you stay cooler in the sun.
If you’re not into artificial fibers, then there’s wool.
While it might seem unusual, wool has many of the
same wicking properties as the synthetics and there
are summer weight wool and wool/synthetic blend
While you’re at it, take a look at the rest of your gear.
There’s a lot of difference in the amount of ventilation
different helmets allow. It’s important for much
the same reason your mom nagged you to always wear
a hat in the winter. The head accounts for most of the
body’s ability to shed heat, so give it a hand.
Head into the Woods - Let’s face facts here, just heading
out for a mountain bike ride is already a great
way to beat the heat. Once you’re away in the shade
of the woods you’re already a few degrees cooler. On
the worst of sun-baked days, try and avoid exposed
trails and try to stay in the shade, especially on climbs,
where you’ll feel the effect the most.
Head Out and Up - The shade of the woods already
offers a great refuge from the heat, but don’t forget
about heading out of the city and up into the
Appalachian ridges. You can easily cut the temperature
a couple more degrees by getting away from
all of the heat islands that the cities and all of their
asphalt, concrete, and cars create. This is a great
time to head out into Virginia’s George Washington
and Jefferson National Forests and West Virginia’s
Monongahela National Forest. While these rides take
a little more preparation, they make great summer
getaways. A bit closer are the cool mountain trails of
Maryland’s Greenbrier and Gambrill State Parks.
Prepare Properly and Recover Smart - Avoiding dehydration
starts well before you ride and doesn’t when
you get out of the saddle. Before a big ride it’s always
a good idea to start hydrating early, from a couple
of hours before a normal ride to a couple of days
before an epic. The day before a long ride I’ll carry a
water bottle with me and try to drink consistently. By
building up your body’s store of water, fuel, and electrolytes,
you help to build reserves so that you won’t
deplete them as badly while you’re out. Similarly,
after a ride, you should give your body what it needs
to recover well. Keep drinking to help your body
replace what was lost during riding and have something
to eat with a mix of healthy carbohydrates and
protein within and hour of riding.
MORE Fall Camping Trip Registration Opens Soon
The MORE (Mid-Atlantic Off-Road Enthusiasts)
Fall Camping Trip will be held in its usual location
at Douthat State Park in Clifton Forge, Va., from
September 18-20. The riding at Douthat is some of my
favorite riding anywhere but the campsite only has room
for about 100 campers, so space is limited. Registration
will open to MORE members on August 1st and if there
are any spaces left they’ll open to non-members a week
later. Keep an eye on http://www.more-mtb.org for registration
information when it’s posted.
Fountainhead Project Keeps Rolling Along
The project to renovate the Fountainhead
Regional Park trail system is going strong. (See the
SpokesWoman Column in the July issue of Spokes for
more details about this project.) The project recently
received a $7,000 grant from REI and was also able
to raise over $4500 in donations and matching fund
from SRAM through racers riding with the Team
IMBA program at the Massanutten Hoo-Ha. The goal
for the first phase of the project is to raise $30,000 to
complete several demonstration projects. There will
be an informational session about the project at the
REI store in Fairfax, Va., on August 25 at 7 p.m.
Trail Maintenance Time is Coming
While it may seem hard to believe fall is coming, and
with it, comes trail maintenance time. Keep an eye on
your local mountain bike club websites, listserves, and
mailings as fall workdays are announced. Get out this
fall and give back to the trails you ride all year long.
COMMUTER CONNECTION by RON CASSIE firstname.lastname@example.org
Cyclists Ticketed in Loudoun
Several bicyclists in the National Multiple Sclerosis
MS–150 bike ride and fundraiser In mid-June were
ticketed for rolling through a stop sign near a rest
stop in Loudoun County, Va. evolving into a case that
received a great deal of attention regionally.
In early July, Loudoun triathlete and attorney Doug
Landau represented two of the bicyclists ticketed.
Another bicyclist who received a continuance is scheduled
to go back to court in early August.
Landau said he was vacationing with his wife in
Connecticut – and doing some bicycling himself in
the Berkshires over the July 4 weekend – when he
received a call from one of the bicyclists asking for
help. Not normally a trial or criminal defense attorney,
Landau typically handles personal injury litigation,
he took the case pro bono. However, Landau
has, he mentioned, often represented cyclists, triathletes
and runners injured while training. He knows
the hazards and issues around biking safety perhaps as
well as anyone.
“I’ll represent all of you, if you’ll have me,” Landau
recalled responding to the request for legal aid.
The charges the riders faced, running through a stop
sign in Virginia, were hardly minor. Landau quickly
learned that, if guilty, riders would receive four points
added on to their motor vehicle driving record – sure
to increase to insurance premiums for years – at a
minimum as well as a large fine. Any of the bicyclists
who use a company vehicle or drive as part of their
job could face repercussions at work. And, the
14805 Baltimore Ave.
Laurel, MD 20707
additional points on their driving record could lose
potentially driving privileges.
Landau noted that with the increased accessibility
of public records on the Internet, the information
regarding being found guilty of running a stop sign
would be widely available to anyone doing a subsequent
background check. Also, there would be no
indication in the public record that this violation had
occurred on a bicycle and not an automoble.
On Sunday, June 11th, a total of eight cyclists were
stopped for riding through a stop sign (Virginia Code
46.2-821) by a police officer whose car was parked a
full 300 feet away, Landau said, with orange cones near
a planned 7-11 rest stop. One cyclist, Landau said,
was a ride leader of the Potomac Peddlers, and the
others were part of the MS-150 event. As the cyclists
approached the stop signs, located on an open, rural
road, they slowed down, looked both ways, saw no traffic
and continued on their route around the “squircle”
(a squared off traffic circle with four stop signs and a
sidewalk running through the center).
Rather than follow some of the cyclists through the
middle of the square, Landau noted, these experienced
bicycle riders thought going around the “squircle”
would be safer.
The cyclists, Landau said during a telephone interview
and explained on his law firm’s website blog
(www.landaulawshop), thought the police officer was
waving on participants in the MS charity ride, as the
route was pre-published. Landau added however, that
Loudoun County police had not been hired to help
with ride security or directing traffic.
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Trial lawyer and triathlete Doug Landau after
finishing the Winchester Apple Blossom Festival 10km
Rather than warn riders, all of whom Landau said
according to witnesses, had come to either a rolling
stop or track stand stop, the police officer proceeded
to ticket them for not coming to a complete stop.
Landau represented two of the cyclists in the
Loudoun County Court, both of whom pleaded “not
guilty” to the charges. In the end, they accepted lesser
offenses of not having proper reflectors on their
bicycles – an interesting compromise because this was
obviously a daytime event.
Unfortunately, by the trial date, four of the bicyclists
had already gone ahead and paid their tickets through
the mail, an admission of guilt. They thereby accepted
the large fine and points on their driving records.
Another cyclist, representing himself, lost his case.
However, Landau was able – with photographic evidence,
with the presentation of driving records of
the bicyclists, with the published routes and eyewitness
testimony – to save any moving violation points
from being added to the other two bicyclist’s driving
“They took me to lunch afterwards,” Landau said.
“Then all hell broke loose.”
The triathlon racing attorney explained that on the
Internet, despite winning practicable gains in court,
the attorney was taken to task for accepting any kind
of compromise in the case.
“On the blogs, they said I should have lost the case
and then appealed it before a court with a jury,”
Landau said. “People complained that now they have
to keep reflectors on their bikes – even though that’s
only a sun down to sun up law. People said I should’ve
taken it to the U.S. Supreme Court. Others wrote that
I shouldn’t be defending ‘whiney’ cyclists who have
‘to learn to take their medicine.’”
22 August 2009
Landau pointed out that none-of this would have happened
if the Commonwealth of Virginia had adopted
the “Idaho Stop Law,” which permits cyclists to roll up
to a stop sign, yield the right of way, and then proceed
“Virginia should adopt laws like this, which make the
roadways safer for cyclists and motorists,” he said,
“while at the same time freeing up the traffic courts.
“The ‘MS-8’ (as the defendants became known)
were not riding dangerously or causing accidents or
injuries,” Landau wrote on his blog. “Bicyclists all
over Virginia should be aware that law enforcement
authorities can (and do) strictly enforce the stop sign
law. Even a ‘track stand’ stop may be insufficient for
some officers, such that a cyclist who is able to balance,
with no forward motion, but whose foot does
not leave the pedal or touch the ground, might be
given a ticket by zealous sheriffs and prosecuted by
Commonwealths Attorneys under the strict letter of
the existing laws.”
An attorney for 25 years, Landau bicycled regularly
himself throughout his education, first as an undergraduate
and graduate student at Boston University.
“I never had a car there,” he said.
He continued bicycling at the University of Miami,
where he eventually took up the relatively new sport
of triathlon. A few years ago he won the Bethesda
Autism Duathlon and this year won the Bethesda
Cure Autism Now sprint triathlon.
Landau said he has seen a growing acceptance of bicyclists
on the road over the years, albeit only recently.
“It started to turn around with the recent gas crisis,”
he said. “Fewer large cars on the road, people buying
smaller cars, and at least near the city (Washington,
D.C.) more people at least accepting the idea of bicyclists.
The older roads in the country are not designed
Doug Landau and Danielle Landau of
ABRAMS LANDAU, Ltd., outside the Loudoun County
Courthouse after representing cyclists in Leesburg
for Hummers and Escalades and bicyclists, there are
no shoulders on many of the roads.”
In the short term, more bicyclists have made for more
contact with drivers, creating problems – and injuries.
Overall, however, Landau is optimistic that more bicyclists
will eventually lead to safer bicycling. Because
of the gas crisis, which is going to continue, he said,
because of the health benefits of bicycling, the rails
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to trails program, political leaders like D.C. mayor
Adrian Fenty, the popularity of bicycling in western
U.S. cities like Portland, the growth of bicycling is
inevitable in Washington D.C., and the northern
Virginia area, Landau said.
Based on his decades of experience as a cyclist, and
also representing bicyclists who have been struck and
injured while riding, Landau has several recommendations
for riders that can make their bicycling safer.
“Avoid electronic distractions,” he said. “The ear
buds, the music, the cell phone. Unless you’re Lance
Armstrong, you don’t need an ear bud.”
Newer cyclists, he said, should make sure they can
get in and out of their toe clips easily. Go to the bike
shop, if necessary, and ask for the proper help. And
practice falling – on the grass.
“It looks stupid, but believe me, learning how to fall
can prevent injury.”
Landau also said, “get a bell.”
People may not want to put a clip on bell on their
expensive riding machine, he said, but it’s important,
especially on trails or local roads where a rider can
quickly come across a group or bicyclists or pedestrians.
Not everyone in the region speaks English as
their first language – and he suggests using as many
visual, verbal and aural precautions as possible.
“And carry I.D. – it doesn’t have to be a driver’s
license, but something and also something that lists
your medical issues,” Landau said. “Bring a cell phone
and a little bit of money.”
“I can tell you I have been out on long rides and run
out of nutrition. I’ve had to go into a store and beg
a little money from people I’ve been riding with,” he
said, stressing again that the cell phone is for emergencies
– not chatting while pedaling.
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FAMILY CYCLING 101 by KEVIN BRUGMAN email@example.com
Reconfiguring the Modern Cycling Family
“Here, you relax; I’ll go do the dishes.” “Daaad!!! You
promised to let me cook for a while.” These were just
a few of the comments heard around the campsite at
a recent biking and camping weekend that we participated
We have been hosting a Potomac Pedalers Touring
Club Family Bike Weekend for the past eight years
and have really watched the kids grow and become
true participants in the activities. This year we have
really seen many kids come into their own: cycling
longer and faster. Yet, the kids still wanted to be kids
and play and enjoy having the parents being around.
Saturday started with a breakfast of pancakes that the
children helped cook. (Which reminds me, the camp
stove still needs to be cleaned.) Then we headed off
on a ride to Furnace Town, MD. We had kids on singles,
tandems, triplets, tag-a-longs, and rack mounted
bike seats not to mention a recumbent in the pack.
We could have been our own parade, and there were
several families that did settle down on their front
porch and watch us ride by, waving at all of us as we
One of the families was not able to ride their Bike
Friday Family Tandem on Saturday, so offered it up to
my two sons to try for the ride. My sons had successfully
ridden a Family Tandem around the parking lot
a couple of weeks earlier, so they eagerly accepted and
off they went on the tandem for the day’s ride. This
allowed my wife and me to ride on our tandem. This
was probably the first time we had been on the tandem
together in nine years. Since Jonathon has been
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old enough to stoke, we had not ridden together and
it was delightful for both of us. Kim returned to the
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Saturday 9am - 6pm
Sunday 10am - 5pm
stoker position enjoying all the scenery and I had a
powerful stoker that sent us flying down the road.
On the other hand, the boys quickly realized they had
overestimated their individual contributions on the tandem
with their parents and discovered new team work
on the tandem. They discovered the weakness of new
tandemists: a hill. At this point they just muscled up the
hill with little finesse, but they got up and were quite
proud of themselves, although privately each thought
that he had carried the other brother up the hill.
While at Furnace town, the children discovered many
of the joys of the simpler life. It always amazes me
how youth that seemingly cannot survive without their
I-Pod, DS or PSP will be enamored with pick-up sticks
or spend and extended time playing a simple ring toss
game. One lost little girl was quickly discovered quietly
watching the broom maker at work. This time the
blacksmith was at work and several of the kids were
mesmerized with the flying hammer and red hot iron
being turned from a simple bar into an ornate leaf.
The Furnace Town staff are very welcoming, opening
up a side gate and allowing us to park our bikes
under the shelter.
Soon it was time to leave and as we headed out, the
rain started to fall, and fall and fall even harder. But it
was a warm day and there was no complaining by any
of the children although a few parents were worried
about their children getting out of sight. As is the
case on these rides, all of the parents watched out for
all the children and two of the girls even asked us to
ride with them.
As soon as we all got to Snow Hill, the lightning and
thunder started in full force. We quickly found a
friendly sanctuary in “The Emporium, Ice Cream and
Dinette” and ordered our various ice cream concoctions.
The staff was very accommodating in letting
all of us stay even after we had long finished our ice
cream, but were kept inside by all the lightning outside.
Soon several of the folks started shivering in
their wet clothes and air conditioning, but the staff
quickly realized what was happening after several folks
ordered hot chocolate and they turned off the air
24 August 2009
conditioning until the storm passed and we were able
to continue our ride. If you ever get the chance while
in Snow Hill, stop in “The Emporium” and enjoy the
ice cream or meals along with their great hospitality.
After we got back to the camp ground, the weather
seemed to have turned for the better and several
folks headed to the swimming pool while others went
kayaking or canoeing on the Pocomoke River. But
soon the park authorities were closing the pool and
instructing the boaters to come back to the marina.
The entire Delmarva Peninsula was under a tornado
watch even though we had beautiful blue skies. But
this too soon passed and we had a wonderful camp
supper finishing with a campfire. It is amazing how
kids never outgrow their desire to toast marshmallows
over the campfire and then squish them with a piece
of chocolate candy between two graham crackers.
participate in. Just getting together with another
family and getting away from the household chores,
computers, and gaming systems allows the family to
enjoy each other’s company. Watching the kids laughing
and playing with their parents reminds me of a
simpler time and brought all of us closer.
The Great Peanut Tour
After a one year hiatus “The Great Peanut Tour” is
back on September 10-13. Two years ago the organizers
lost access to the Cattail Creek RV Park and
Campground just south of Emporia, Va. They tried
hosting it at another location in Emporia but it did not
work out and the tour was cancelled in 2008. This year
they regained their access to the campground and the
Tour is back on with all the great rides it had before.
The next morning brought about another beautiful
day with gorgeous blue skies. After breakfast and packing
out of the cabins, we headed out on a ride towards
Chincoteague Bay. This time our sons decided they
wanted to ride their singles, so once again Kim and I
got to ride on the tandem together. Woo-Hoo!
My oldest son decided he wanted to ride with the
faster riders while my younger son was not quite ready
to keep up that pace so we stayed back with him. We
had a great time riding and talking.
When we turned into the wind, we were only a couple
of miles from the mid-point stop and took the lead
and let our son draft behind us, unfortunately he
made the beginner’s mistake of getting too close and
touched his front wheel with our back wheel. He
made a gallant effort to stay up, but soon crashed. But
quickly coming up behind was another family that
had a full first aid kit and we soon had him bandaged
up. Another parent had decided to drive to the midpoint
also arrived and offered to take my son to the
lunch stop on the bay. By the time we got to the lunch
stop, my son had recovered and was now ready to eat.
While this particular event is organized under the
auspices of the PPTC, these small weekend biking
get togethers are easy to organize and wonderful to
For families the Saturday 25 mile ride cannot be beat.
The route is traffic free and flat as a pancake with
food/rest stops about every three to five miles, First
there is the peanut stop then there is the tomato stop
where you can make your own white bread sandwiches,
next is the watermelon stop followed by the pickle
stop. Finally you loop back to the peanut stop marking
another four miles back to the start.
In the morning and evening there are meals available
at the campground and live entertainment that is suitable
for the entire family. There is camping available
or numerous hotels in either Emporia or across the
North Carolina border in Roanoke Rapids.
More information about The Great Peanut Tour can
be found at www.greatpeanuttour.com.
Looking for Great Family Rides or Events
We are always looking for new rides to share, so if
you have a favorite family ride or event, please send
me an e-mail with the information and details at
CALENDAR OF EVENTS
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FEATURING BIKES FROM:
To be listed, send information to Spokes, 5911 Jefferson Boulevard, Frederick, MD 21703 or e-mail: firstname.lastname@example.org
For a more comprehensive list check out www.spokesmagazine.com.
AUGUST 8 – CUMBERLAND VALLEY CENTURY
The Cumberland Valley Cycling Club again hosts
this very popular (over 300 riders last year) tours of
Washington County, Md. Rides include a 26, 63 and
100 miler over low traffic roads going over stone
bridges and by green, picturesque farmscapes. Rides
start in Boonsboro, Md., about 1.5 hours from D.C.
and Baltimore. Great food! Portions of the proceeds
go to San Mar Children’s Home (last year over $2,000
was contributed). For details, or to register go to www.
AUGUST 22 – SHOREFIRE CENTURY
Ride central Delaware and Maryland’s Eastern Shore
flat to rolling roads past farmlands in this popular
White Clay Bicycle Club series of rides (35,65 and full
century). Begins and ends at Middletown, Del., High
School. For details contact Mike Katz, shorefire@
AUGUST 23 – RESTON CENTURY
Starting and finishing at the Reston, Va., Town
Center, this 27th annual tradition offers rides of 34,
65 and 103 miles. Fully supported by the Reston
Bicycle Club complete with a post ride party. For
details log onto www.restonbikeclub.org or email
SEPTEMBER 5-6 – SEVEN SPRINGS
24 HOUR CHALLENGE
In its 10th year, the Subaru 24-Hour Champion
Challenge combines recreational fun and a challenging
adventure, while creating good-natured competition
for teams of friends, co-workers and individual
racers who compete for prizes and glory. The goal is
to complete as many laps as possible on the 12-mile
Seven Springs Mountain Resort, Pa., course in 24
hours. Competitors can race as a part of team or on
their own. The race begins at 12 p.m., Sat., Sept. 5,
and ends at 12 p.m., Sun., Sept. 6. Endurance, teamwork
and the ability to have fun are required! For
more information and to register call (866) 703-7625
or visit www.7springs.com.
SEPTEMBER 10-13 – GREAT PEANUT BIKE TOUR
Four great days of riding in beautiful southern
Virginia and northeastern North Carolina. Cattail
Creek Campground is the headquarters for this year’s
rides and festivities. Rides and tours designed to
appeal to all levels of cyclists. Hosted by the Emporia
Bicycle Club. For details call Robert Wrenn at 1-800-
449-BIKE (No calls after 9:00 p.m., please). E-mail
address is email@example.com, or visit www.greatpeanuttour.com
SEPTEMBER 11-13 – TOUR DE CANAL
Since its inception in 1997, this event has raised more
than $1.5 million to fund promising research and
services for those who suffer from Alzheimers. This
series of very popular rides, ranges from a challenging
but fully supported two day tour of the entire 184
mile C&O Canal beginning in Cumberland, Md., and
ending in Washington, D.C., to a 100 mile route over
the same two days, to a one day 20 mile memory ride.
Here’s your chance to do the canal with support. For
details log onto www.alz.org/nca or call (800) 728-
9255, or (703) 359-4440..
SEPTEMBER 12 – AMISH COUNTRY BIKE TOUR
Tour the bucolic farmlands of Delaware’s flat Amish
countryside in this popular 23rd annual event. Nearly
1,400 riders participate in this tour. Loops range
from 15 to 100 miles. Food & entertainment. “Surf
& Turf” packages available for the entire weekend!
Friday night kayak tour. Funds go to prostate cancer
research. Kent County Tourism (800) 233-5368; or
register at www.visitdover.com Ask for free bicycling
map of the area.
TOUR DE CANAL
SEPTEMBER 11 - 13, 2009
We’re on the MOVE to end Alzheimer’s!
20-mile Memory Ride
If you are looking for a ride you and your family can enjoy together, this is it!
*time is running out to register for the 184 mile and 100 mile rides, register now!
SEPTEMBER 12 – SKIPJACK BIKE TOUR
Cycling past some of the most beautiful wildlife,
harbors and marshlands on the Eastern Shore of
Maryland on rides of 15, 30 or 75 miles from Deal
Island Harbor in Princess Anne, Md. Sponsored by
the Deal Island/Chance Volunteer Fire Co., the rides
begin at 7:30 a.m. T Shirts for All Riders, 3 Rest Stops,
EMS Available, SAG Wagon and of course the unforgettable
For additional information visit www.visitsomerset.com
alz.org/nca or call 800-728-9255 • 703-359-4440
26 August 2009
SEPTEMBER 13 – SAVE-A-LIMB RIDE
Friends and supporters along with doctors and
patients of The Rubin Institute for Advanced
Orthopedics at Sinai Hospital in Baltimore are clipping
into their pedals for this third annual event and
fund raiser to benefit the Save-A-Limb Fund. In addition
to bike rides (ranging from 6 to 60 miles), runs
and hikes, former Tour de France racer Bob Roll and
Tour de France veteran Floyd Landis will be on hand
to talk with participants. For details log onto www.
savealimbride.org or call (410) 601-2483
Ride with Professional Cyclist, Floyd Landis!
Metric Century – 30 Mile – 6 Mile Family Fun Ride
Register Online Today!
Sunday – September 13, 2009 – 8:00am – 2:00pm
Oregon Ridge Park – Hunt Valley, MD
Picnic, Fitness Fair, Kid’s Carnival & Fun
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SEPTEMBER 26-27 – RIDE IN THE HEARTLAND
Ride through the rolling countryside of Charlotte
County, Virginia, hunting grounds of the Saponi tribes
and final homes of Governor Patrick Henry (18th century),
Congressman John Randolph (19th century),
and Ambassador David Bruce (20th century). Ride on
our own “century” or “metric century” bike routes, or
choose from shorter rides of 28 railroad route (includes
treasure hunt). Meals, rest stops, SAG, optional camping
spaces, all routes marked and on paved roads.
Century includes Patrick Henry’s Red Hill. Other rides
visit either Red Hill or the Battlefield Park. Contact
firstname.lastname@example.org or (434) 248-6407. Details and
on-line registration at www.bikeheartland.org
SEPTEMBER 26 – NORTHERN NECK RIVER RIDE
Virginia’s Northern Neck, “the Garden of Virginia,”
serves as the host for the fourth Annual Northern
Neck RiverRide. Tour this special and unique peninsula,
located between the Rappahannock and
Potomac Rivers, with 800 cycling enthusiasts and
experience the heritage, culture and incomparable
scenery that this region has to offer. Celebrate
National Century Month with an English, metric, half
or third century along the scenic back roads of the
Northern Neck. Visit www.riverride.org for details and
to register online. For inquiries, call (757) 229-0507
or email email@example.com.
CALENDAR continued on p.28
SEPTEMBER 13 – SOUTHERN MARYLAND CENTURY
The Indian Head 100 has routes of 16, 30, 63, and
100 miles through the scenic Potomac Heritage Area
of Southern Maryland. Register and go 7-9 a.m. from
the xxx_Spokes.qxd Village Green in 3/20/07 the Town 12:56 of Indian PM Page Head, 1 20
miles south of the Washington Beltway. Fully supported
by the Oxon Hill Bicycle and Trail Club. For
details, visit www.ohbike.org or call (301) 567-0089.
SEPTEMBER 19 – AMISH 100
Enjoy the quiet rural charm of St. Mary’s and Charles
County. Steeped in history and culture, the Amish area
of Southern Maryland is laced with quiet country roads
made for cycling. Donations support the Three Notch
Trail. Ride day registration is from 7 - 9 a.m. Visit www.
paxvelo.com or email firstname.lastname@example.org.
The 19th annual Shenandoah Fall Foliage Bike Festival
SEPTEMBER 19 – CEDAR RIDGE RIDE FOR YOUTH
Includes a century and metric century bicycle ride.
Registration fees vary by ride, but include: lunch,
snack/drink stops, souvenir photos, “goody” bags and
dessert. For more information, visit www.cedarridge.
org or call (301) 582-0282 x122.
SEPTEMBER 26-27 – 24 HOURS OF BOOTY
24 Hours of Booty, Inc., which runs the Official 24-Hour
Cycling Event of the Lance Armstrong Foundation and
the only 24-hour road cycling charity event in the country,
will be hosting the 24 Hours of Booty of Columbia,
Md. on the “Booty Loop” at the Gateway Business Park
from noon, Saturday, Sept. 26 to noon, Sunday, Sept.27.
Registration limited to the first 500. A registration fee
of $45 per participant and minimum $150 fund raising
are required. Proceeds from the 24 Hours of Booty
of Columbia will benefit the Ulman Cancer Fund for
Young Adults and Lance Armstrong Foundation. The
24 Hours of Booty is a non-competitive charity cycling
event that is geared for teams and individuals and is
open to participants of all ages and skill levels. For
more information, visit www.24hoursofbooty.org or call
toll-free at 1-877-365-4417.
New rides for all skill levels from easy family rides to a challenging century
Enjoy spectacular cycling in the beautiful Shenandoah Valley
For more information and to register go to: www.shenandoahbike.org
Call 540 416 1267 or Fax 540 885-0269
CALENDAR continued from p.27
OCTOBER 4 – TOUR DU PORT
One of the East Coast’s most delightful inner city fun
rides, the Tour Du Port provides cyclists with a largely
car free experience in and around the most scenic
parts of Baltimore’s inner harbor and Ft. McHenry
areas. Over 1,500 cyclists converge on Charm City
for this event hosted by One Less Car. Routes range
from 10 to 22 miles. Call (410) 235-3678, or email
email@example.com for details.
OCTOBER 10 – SEAGULL CENTURY
Acclaimed as one of the best run flattest centuries
in the country, the Sea Gull has become a full
weekend of Eastern Shore riding from Salisbury
State University. Rides are also offered on Friday
and Sunday, with the century (and metric century)
sandwiched in between. With upwards of 7,000 riders,
there is NO ride day registration. For details call
(410) 548-2772; email: firstname.lastname@example.org or log
OCTOBER 10 – SAVAGE CENTURY
The White Clay Bicycle Club hosts this popular ride from
the W.L. Gore facility in Newark, Delaware. Ride begins
at 7:30 a.m. Routes include 40,60,75 mile and full century.
For details log onto www.whiteclaybicycleclub.org
OCTOBER 11 – CIVISTA POTOMAC HERITAGE TOUR
Routes of 14, 33, 60, 80, and 100 miles start and end
in La Plata, Maryland. All routes take cyclists along
the scenic on-road bicycle route of the Potomac
Heritage Trail National Scenic Trail. Come ride for
your health and the health of those served by the
Civista Medical Center. Proceeds will benefit renovations
of the pharmacy. Cyclists will return to La Plata
to the Crossing at Casey Jones for an after-ride party
with food and entertainment. The pre-registration fee
of $30 covers rest stops, SAG support, marked routes,
cue sheets and maps, a t-shirt and other ride souvenirs,
and an after-ride party. Riders are encouraged to
pre-register to be assured of getting a t-shirt. Register
online at www.active.com or download a registration
form. Day-of-ride registration begins at 7 am and is
$35. For more information, see http://civista.org/
OCTOBER 16-18 – SHENANDOAH FALL FOLIAGE
Enjoy spectacular cycling in Virginia’s beautiful
Shenandoah Valley in this 19th annual event. All new
routes on Saturday with rides each day for all skill
levels from easy family cycling to a challenging century.
Sag support and excellent rest stops on every
route. Visit Grand Caverns (with discount) and other
scenic and historic attractions in Staunton and the
valley. Check out www.shenandoahbike.org; email:
email@example.com or call (540) 416-0267
COLUMBIA TUESDAY ROAD & IRONGIRL RIDES
Spirited Tuesday evening road rides, 25.5 miles (or 18
for Iron Girl Triathlon participants) from the parking
lot of Princeton Sports, 10730 Little Patuxent
Parkway, Columbia, Md. Ride is same as that used in the
Columbia Triathlon (25.5 mile) or IronGirl competition
(18 miles). Weather permitting. Call (410) 995-1894 or
email firstname.lastname@example.org for details.
WEDNESDAYS AT WAKEFIELD MTB SERIES
Mid-summer evening, June 24 to July 15 - 4-race
mountain bike race series at Wakefield Park,
Annandale, Va. With 21 categories, including 10
junior categories for males and females in 2 year
increments ages 18 and below. Three races each
night: Younger Juniors (5:30), Beginner, Jr, Masters
(6:00), Sport, Expert, Clydesdale (6:55). Fun, Fast
Singletrack. Benefits Trips for Kids Charity. Pre-register
for series at www.BikeReg.com, Info at www.
potomacvelo.com, Jim Carlson jcarlsonida@yahoo.
com; (703) 569-9875.
LUTHERVILLE WEEKLY ROAD RIDES
Lutherville Bike Shop will lead a weekly road
bike ride, leaving from the shop Mondays at 5:30
p.m. Proper riding attire required. 14-16 mph.
Approximately 30 miles A scenic road ride through
Loch Raven Reservoir and surrounding areas. We
keep the hills to a minimum and invite all riders to
the sport. Racers recovering from the weekend are
welcome as well. We’ll ride as a group and no one will
be left behind. Call the shop for details (410) 583-
THURSDAY EVENING FREDERICK RIDES
A 15-19 mph road ride sponsored by The Frederick,
Md., Bike Doctor. Meet every Thursday at Starbucks
on 7th Street at 5:30 p.m. for a 30 mile ride. No one
will be dropped. Ride cancelled if roads are wet, if it is
raining or winds exceed 20 mph. Call (301) 620-8868
WEDNESDAY NIGHT MT. BIKE RIDES AT LOCH RAVEN
Lutherville Bike Shop will lead a weekly mountain
bike ride every Wednesday evening at 6 p.m. from
the shop. The ride will leave from the shop and go
through Loch Raven Reservoir. Distance and speed
will vary based on rider skill level. Call the shop for
details (410) 583-8734. www.luthervillebikeshop.com
SPIRITED SUNDAY ROAD RIDES
Join the folks of the Bicycle Place, just off Rock Creek
Park, every Sunday morning (beginning at 8:30
a.m.) for a “spirited” 36-40 mile jaunt up to Potomac
and back. This is a true classic road ride that runs
year round. While the pace is kept up, no one is
left behind. No rainy day rides. The Bicycle Place
is located in the Rock Creek Shopping Center, 8313
Grubb Road (just off East-West Highway). Call (301)
588-6160 for details.
BALTIMORE SATURDAY RIDE
A fun but spirited group ride through Baltimore
County every Saturday morning at 9 a.m. Depending
on turnout there are usually 2-3 different groups of
varying abilities. When the weather doesn’t cooperate,
we will have the option to ride indoors. Call Hunt
Valley Bicycles at (410) 252-3103 for more information.
BIKES FOR THE WORLD
Bikes for the World collects repairable bicycles in the
United States, for donation to charities overseas, for
productive use by those in need of affordable transport.
Note: $10/bike donation suggested to defray
shipping to overseas charity partners. Receipt provided
for all material and cash donations. Bikes for
the World is a sponsored project of the Washington
Area Bicyclist Association, a 501 c 3 non-profit charity.
Collections will take place rain or shine. For a complete
list of locations and time of collections visit www.
bikesfortheworld.org or call (703) 525-0931.
28 August 2009
THE CYCLIST'S KITCHEN by NANCY CLARK, MS, RD
NUTRITION NEWS FROM THE
AMERICAN DIETETIC ASSOCIATION
If you are confused by the plethora of nutrition information
that filters into the media, please look to the
American Dietetic Association (ADA; www.eatright.
org) as a trusted resource for answers to your questions.
Members of the ADA recently convened in
Chicago to learn the latest information about food
and nutrition. The following article highlights some
of the presentation that might be of interest to active
In all tissues and organs in your body, protein is
“turned over” continually, meaning that old protein is
broken down and replaced by new protein. Hence, we
need to eat adequate protein on a daily basis to maintain
health, particularly the health of the skin, liver,
brain and heart. If you fail to eat enough protein (as
can happen with a sub-optimal vegetarian diet, a very
low calorie reducing diet, or too many meatless pasta
meals), you’ll break down your muscles (a reservoir of
protein) to protect those organs.
The maximal effective single dose of protein to build
new muscle is ~35 grams of high quality protein
(milk, egg, fish, meats) at one time. While most athletes
easily eat this amount—plus more—three times
a day to fulfill their daily protein requirement, elderly
folks may not. Hence, they become weak and frail.
The bottom line: Be sure you (and your parents and
grandparents) maintain your health and vitality by
enjoying protein with each meal!
Eggs and Eyes
Carrots have long been touted as being “good for your
eyes” because carrots are a rich source of carotenoids
(precursors of vitamin A, needed for optimal eye function).
Less well known is egg yolks are also powerful
eye-health protectors. The yolk is a rich source of
two potent carotenoids, lutein and zeaxanthin. These
antioxidants reduce by up to 40% the risk of macular
degeneration, the leading cause in Americans of irreversible
blindness that occurs with age.
While yellow/orange fruits and vegetables (carrots,
corn, squash, orange peppers) and dark leafy greens
(spinach, kale, collards) are also good sources of
lutein and zeaxanthin, studies suggest egg yolks are
an even better source. That’s in part because the yolk
contains fat, and fat helps carotenoids to be absorbed.
(This also means you should enjoy olive oil with salads,
rather than fat-free dressing, to help absorb the
carotenoids in colorful vegetables.)
Unfortunately, in their cholesterol-consciousness,
many athletes are tossing egg yolks and eating only
the whites. Stop• You can healthfully enjoy the
whole egg—without elevating your blood cholesterol.
Numerous studies indicate consumed eggs yolks is
unlikely to alter blood cholesterol levels and increase
the risk of heart disease.
The bottom line: Please make that omelet with whole
eggs, orange peppers and spinach!
Organic foods—are they better?
Many athletes debate whether or not they should buy
organic foods. In terms of nutritional value, studies in
the U.S. suggest no significant differences, but studies
in Europe report higher amounts of nutrients,
including antioxidants. Eating a larger portion of conventionally
grown produce can resolve any potential
The bigger issue relates to protecting the soil and
limiting water pollution from pesticides and fertilizers
that seep into the ground. For those reasons, buying
organic produce is a smart choice, particularly if it
is locally grown, uses less fuel to be transported, and
supports local farmers.
If you debate whether or not to buy organic milk,
note that “organic” refers to farming practices, not to
the milk itself. According to the research presented
by Gary Rogers, PhD, there is no difference between
organic and conventional milk in terms of nutrition,
antibiotics and hormone content. Strict government
guidelines ensure that both organic and conventional
milk are safe and nutritious.
• All milk that enters dairy processors gets tested for
antibiotics, to be sure they are kept out of the food
supply. (Less than 1 milk tanker in 1,000 tests positive
for any drug, including antibiotics. Any tainted
milk gets tossed.)
• The hormone bST that helps cows produce more
milk has been extensively studied. Results indicate
no difference in milk from cows given bST and
those who did not get any.
• Pesticides are also not a concern; milk ranks among
the lowest of all agricultural products in detectable
residues. (Extremely low levels of pesticides can be
found in all foods, both organic and conventional,
because pesticides are found in all water and soil.)
• One ”problem” is organic milk often gets transported
for long distances to areas where local organic
dairy farms are not found.
The bottom line: Whenever possible, buy milk and
produce from local farmers.
Simple strategy for eating better
If you want to improve the quality of your diet, think
about one thing you could do each day to contribute
to a healthier intake. Write down your goal for the day,
then assess your level of confidence in achieving that
goal. For example, your goal might be to eat fruit with
lunch. If you are very confident you can do that, go for
it. But if you are not at all confident, take a look at the
barriers, and perhaps figure out another way to boost
your fruit intake. Banana on cereal for breakfast? Fruit
smoothie for a post-exercise recovery drink?
The bottom line: Set yourself up for success by developing
sustainable eating habits. Stop making resolutions—dietary
“shoulds”—that repeatedly fail.
Atlanta sports dietitian Chris Rosenbloom PhD RD
CSSD addressed the following common nutrition
Is protein is the most important nutrient for athletes?
No; the best sports diet offers a foundation of carbs
(for fuel) and an accompaniment of protein (for
Are whole grains always healthier than refined grains?
No. Enriched refined grains are a good source of
iron, to prevent anemia, as well as folic acid, to
reduce a woman’s risk of having a baby with birth
Does drinking extra water help you lose weight?
No, but eating watery foods (soup) can help reduce
The less fat you eat, the better?
No. The type of fat is the issue. A diet with monounsaturated
fat (olive oil) reduces the risk of diabetes
and heart disease. The fat also enhances absorption of
health-protective vitamins A, D, E and K.
Want food help?
The best dietary advice comes with a one-on-one
consultation with a sports dietitian. To find your
local expert, check out the referral network at www.
MY BIKE SHOP by RON CASSIE
19 Catoctin Circle, NE
TWO YEARS AGO, at the start of 2007, Mark Werner
bought a bike shop in January, got married in May
and bought a house in July.
“I got the big three knocked out pretty quick,” he joked.
Then only 27, at least the wedding and home purchase
had been in the plans. The first part of the
equation – becoming a bike shop owner – came somewhat
as a pleasant surprise.
Werner had been working for Graham Reffell for six
years at the Bicycle Outfitters in Leesburg, Va. when
Reffell mentioned he was thinking about selling the
shop and retiring to Northern California.
“He was bringing people in and I thought I might
have a new boss,” said Werner, who over the years
moved between sales and mechanic duties before settling
in as the store’s manager.
“Not even shortly before he offered it to me, did I
ever think I’d take over,” Werner laughed. “The transition
happened fast. We went from talking about it, to
where I was turning the key probably six months later.”
Making the transition easier, Reffell decided to stay
on for a couple years and make the change a gradual
process. Today, Reffell, in his late 60s, still owns 25
percent of the business and works at the store parttime.
Werner owns 50 percent and Dave Ballenger,
another long-time Bicycle Outfitters employee owns
the final 25 percent.
Werner told SPOKES he expects to buy Reffell out
completely by the end of next year - “he’s already
bought his house in California,” Werner noted – with
Ballenger maintaining his quarter share and serving
as a minority partner in the shop.
Looking back at his family history, it appears Werner
was destined to own a bicycle shop one day. His parents
met while both were attending Virginia Tech and
working at a bike shop part-time in Blacksburg. Both
dad and mom have some road racing experience as
well. Mom even owns a mountain bike, and Werner
grew up riding.
“They (his parents) were very excited about the
opportunity to buy the shop,” Werner said. “Dad will
come in and help out whenever he can. And I didn’t
ask her, but my mother, who is an accountant, volunteered
to do the books. I’d been using Graham’s
accountant, but she said she wanted to do it - to be a
part of things, I think. Plus, you’ll see them both out
on the floor and answering the phones.”
At 22, Werner knew what he wanted to do after college.
Working in a bike shop was just more fun than
anything else, but ownership was no where on the
horizon, he said.
Initially, Werner said, learning the ropes and taking
reigns of the store took even more hours than he realized.
Especially as a newlywed it was challenging early on.
However, now he feels like he’s found a bit of a groove.
With ownership demands calming down, he’s hoping
to add more bike shop-led rides, do a little more local
bike safety, event support, and triathlon SAG service,
for example, as well as get involved in local bicycle
30 August 2009
Currently, the shop organizes a popular 28-mile loop
road ride on Tuesday nights, a women’s Wednesday
night group ride, and a Saturday morning road
ride, typically heading north through Waterford.
In June, Bicycle Outfitters provided support for the
Broadlands (Va.) Triathlon.
Recently, Werner pointed out, Ballenger, whose fulltime
job is in IT, added a link to BikeLoudoun.com
on the Bicycle Outfitters’ website. BikeLoudoun is a
new bicycle advocacy organization, looking to make
the still-booming county more bike friendly.
Loudoun County, and the Bicycle Outfitter’s home
town of Leesburg, sits on the Washington and
Old Dominion (W&OD) Trail, 35 miles out from
Washington, D.C., on one of the most popular trails
around. The C & O Canal, just across the Potomac
River in Maryland, as well, is only 10 minutes away,
but bike commuting and road riding can be tricky
in the densely populated suburbs and ex-urbs. There
tends to be either heavy-traveled highways, such as
Route 7, or narrow - and still heavily-traveled country
roads – around Leesburg, Werner said.
At minimum, he’d like to see more signage where bike
lanes aren’t practical, and simply greater awareness
among drivers, although car drivers’ care is improving.
“I can see that driver awareness, actually, has
improved a lot in just the last 5-10 years that I’ve
been riding on the roads,” Werner said. “I think more
people today have a friend who rides, knows someone
at work who rides, or a has family member who rides,
and that makes a difference.”
Which is not to say, he doesn’t understand that in the
evenings, many Loudoun County drivers are nearing the
end of a very long commute and anxious to get home.
“It’s not all on the drivers,” Werner said. “Cyclists
shouldn’t be riding in the middle of the road or
A road bike, mountain bike and occasional cyclocross
competitor, Werner said that the Bicycle Outfitters’
market isn’t the high-end custom side of the business,
but rather than road cyclist, bicycle commute and
family hybrid set. Although, they do order custom
bikes and parts, and the triathlon end of the sales
business has been steadily increasing.
Repairs, Werner said, have been a central part of the
business, accounting for about 25 percent of the overall
revenue - the rest in new bike and merchandise
sales. Where in the past, he said, there was occasionally
a two-week wait for repairs, they’ve added capacity
and now can handle all the work that comes in the
door in a timely fashion. Werner maintains service is
absolutely the key to success.
“We have people who drive past a lot of bike shops to
come to us,” he said.
Along with Reffell, Werner and Ballenger, all
immersed in the local bike business scene for years,
Dawn Graham has been a fixture at the shop for 20
years. She handles much of the ordering and managing
duties at the repair end of things.
“I’d be lost without her,” Werner said. “If there is a
tough repair that nobody gets or information needed
about a certain part or product, we take it to Dawn
and she’ll know what to do.”
Justin Hanger serves as the lead mechanic.
But, just as likely, especially on the weekends, you’ll
see “mom and dad” Bruce and Donna Werner in the
shop, working and swapping stories with the regulars.
“It’s a cool feeling to see them in there, knowing
they started dating while they were working in a
bike shop together,” said son Mark, recalling that his
mother used to do college homework at the store in
Blacksburg on slow nights and weekends while dad
“They just come in on their own. I’ll look in and there
is dad helping a customer or selling a bike. It’s neat.”
A good independent bicycle shop still remains one of the
treasured resources of bicycling–among the best places
to learn about places to ride, meet locals to ride with, and
learn about new products. Oh, and they also do a super
job fixing the bike stuff you break. “My Bike Shop” is a
regular feature of SPOKES in which we give you a look into
a local shop and the folks behind it.
Tour de France
AVAILABLE AT THESE AUTHORIZED DEALERS:
BETHANY CYCLE & FITNESS
778 Garfield Parkway
1545 N. Quaker Lane
2731 Wilson Boulevard
20070 Ashbrook Commons Plaza
Belle View Blvd.
THE BIKE LANE
9544 Old Keene Mill Road
OLDE TOWNE BICYCLES
1907 Plank Road
19 Catoctin Circle, NE
THE BIKE LANE
Reston Town Center
100 Susa Drive, #103-15
224 Maple Avenue East
OLDE TOWNE BICYCLES
14477 Potomac Mills Road
953 Ritchie Highway
5813 Falls Road
4949 Bethesda Avenue
THE BICYCLE CONNECTION
York & Warren Roads
COLLEGE PARK BICYCLES
4360 Knox Road
6925 Oakland Mills Road
ALL AMERICAN BICYCLES
Weis Market Center
8450 Baltimore National Pike
BICYCLE CONNECTION EXPRESS
2203 Commerce Drive
5732 Buckeystown Pike
229 N. Market Street
HUB CITY SPORTS
35 N. Prospect Street
7/27/09 5:35:47 PM
MT. AIRY BICYCLES
4540 Old National Pike
9930 Reisterstown Road
1066 Rockville Pike
SALISBURY CYCLE & FITNESS
1404 S. Salisbury Blvd.
THE BICYCLE PLACE
8313 Grubb Road
3200 Leonardtown Road
459 Baltimore Blvd.
3411 M Street, N.W.