Mar - Santiam Spokes

Newsletter of the
Santiam Spokes, Inc.
P.O. Box 739
Lebanon, OR
97355
http://santiamspokes.org
Volume 23 - No. 6
―Cutting Off The Thumb‖- A Bike Adventure
Presented by Doug Robin & Donna Short
Club Meeting - March 5th - 7:00 PM
March 2015
2015 Officers
President — Ken Bronson
Vice Pres. — Steve Snyder
Co-Secretaries — Mary Ellen
Lind & Barbi Thomson
Treasurer — Shirley Schoberg
-Hebda
Membership - Wade Bloecher
Newsletter — Greg Stephens
Ride Captain — Art Olin
Webmaster — Vince Nowell
Publicity — Trevor Spangle
Historian — Bill Pintard
Strawberry Coordinator —
Ron Kropf
Also in this Issue
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Summer Tour
Sunday Rides Starting
2015 Refreshment List
Nuts Don’t Make You Fat
February Minutes
Newport Ride
Strawberry Update
Strawberry Registration
Slo-Poke Sez
Rides
March Calendar
Membership Application
2015 Dues
Page 1 - March 2015
Doug Robin and Donna Short have been touring by bike together since 2003. Prior to
that, Doug did a bunch of solo tours back in the 1970’s and 80’s with self-made panniers on a Peugeot PX10 with skinny tires. They have toured the Puget Sound area
several times and have done the Pacific Coast route from Vancouver, BC to the Mexican border. In the summer of 2007 they crossed the US following Highway 20 from
Newport, OR to Boston, MA. It was a habit-forming adventure that led them to tour
Europe for 3 months in 2011 and a trip across British Columbia and part of Alberta,
Canada in 2013. This fall they rode about 980 miles from Sweet Home to Visalia, California where Donna’s mom lives.
Doug and Donna are also currently members of the Willamette Backcountry Ski Patrol, past members of the Crater Lake Ski Patrol and have shared many adventures
skiing, hiking and climbing in the Cascades over the years.
At the March meeting, they will be sharing a slide show about a bike adventure called
―Cutting Off The Thumb‖. This trip started with Doug’s family in Detroit, Michigan. The
900 mile loop tour totally changed their perception (or misconceptions) of Michigan,
home of Motor City. It is a Rail-Trail champion! And the state is not flat either!
2015 Santiam Spokes Summer Bike Tour
The Santiam Spokes Summer Tour this year will be in Northwest Oregon.
It will be August 23rd thru August 29th. We invite all club members to
join our week-long summer tour! The route begins in Carlton, a small
town a short way north of McMinnville. It will go north and include the
Banks – Vernonia Trail and on to Astoria. Then the route goes south on
HWY 101 and turns inland a short way south of Tillamook on a low-traffic
road, over the coastal mountains, along the Nestucca River, and back to
Carlton. For accommodations, there will be camping at state and forestservice campgrounds and an overnight on the grounds of the vacation
home of Ken Orwick’s MIL. Group meals will be prepared most of the
evenings. The average mileage per day will be 40 – 50 miles with total
mileage of approximately 280.
The dates and route were determined by a group of club members who
have interest in riding a summer week-long tour. They hope you will join them! The Northwest Oregon route was developed
and tour was ridden in 2008; truly an adventuresome, enjoyable experience that is worthy of repeating! A SAG vehicle will be
provided to carry essential camping and personal baggage.
The week-long summer tour is open to all members of the Santiam Spokes
bike club. Registrants are expected to participate in the June 13 Strawberry Century production which provides funding for the sag driver expenses. The campsites and food costs are shared by all riders.
A registration form will be published in the April issue of the Outspoken or
online at santiamspokes.com. Early registrations are encouraged to assure
there is a space for you; the limit is 20 bikers.
If you have questions, please contact Mary Ellen Lind, [email protected] or
541-231-6973.
2015 Spokes Summer Bike Tour - Sag Driver Needed
A person, or a couple, who would like to serve as SAG driver(s) for our Summer tour from Sunday August 23th
through Saturday, August 29th. The person does not need to be a club member, but must enjoy having fun
with bikers! Must have (or have access to) a large pickup, preferably with a canopy, to carry the bikers baggage. You will be reimbursed for gas and expenses. Please contact Mary Ellen Lind at 541-231-6973
Sunday Rides to Start March 1st
Sunday rides are scheduled to start on March 1st at 10:00 AM.
These rides are strictly weather dependent and will be announced by email on Friday. Sunday morning about 8:00 AM,
another email will be sent out whether the ride is a ―go‖ or ―no
go‖ or if the time has been changed to accommodate the
weather. Ride Coordinator Art Olin told me initially he will send
an email to all club members announcing the Sunday Rides. If
you want to stay on the Sunday Ride email list, please reply to
him and he will then put you on Sunday email list. The Sunday
rides are by design more challenging than the Saturday rides.
They may be shorter or longer than the Saturday rides depending on how much elevation gain the ride involves. Please bring
your own food and water as lunch stops are not
planned…...generally because we are not in town during the
lunch hour. Everyone is welcome to join the Sunday Rides.
For more information - Art Olin 541.777.0627 or [email protected]
Page 2 - March 2015
Meeting Refreshment List
People that have signed up to bring refreshments to the
meetings are:
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Jan 8 - Dennis Murphy and Mary Ellen Lind
Feb 5 - Barbi Thomson
March 5 - John & Shirley Schoberg-Hebda
April 2 - Wade and Debi Bloecher
May 7 - Art Olin
June 4 - Greg Stephens
July 2 - Strawberry Leftovers
August 6 - Open - Please Volunteer
Sept 3 - Open - Please Volunteer
Oct 1 - Annual Business meeting - Potluck
Nov 5 - Steve Snyder
Dec - 4 - Annual Holiday Party
Why Nuts Don’t Make You Fat by Dr. Gabe Mirkin
Nuts are a rich source of fat, but many studies have shown that the fat in nuts is absorbed very poorly. This
month a study explains why nuts are not fattening (American Journal of Clinical Nutrition, 2015 Jan;101(1):2533). The fat in almonds is located inside the almond cells. Even after prolonged chewing, most of the almond
cells remained intact and the fat was still inside the cells. Since fat is absorbed only after it is released from
cells, most of the fat in almonds cannot be absorbed in the upper part of your intestinal tract. This explains why
the calorie count of nuts is really lower than what you read on the label.
The calorie counts shown on food labels are computed from how much heat can be produced by the food in a
laboratory. However, this method of measuring calories is meaningless for foods that are poorly absorbed. The
number of calories listed on the label can be much higher than those a person actually absorbs; many of the potential calories pass through, undigested, in the person's stool. This explains why blood fat levels are lower than
expected after a person eats nuts. Another study showed that roasting almonds does not increase the absorption
of fat over that absorbed from raw almonds (Br J Nutr, 2014 Nov 14;112(9):1521-9). Some of the fat that has
passed through the upper intestines is absorbed after the nuts reach the colon, where bacteria ferment the cell
walls to release some of the fat (Am J Clin Nutr, 2004 Sep;80(3):604-13).
Nuts Appear to be Healthful
Epidemiologic studies (on populations) associate eating nuts with reduced likelihood to suffer heart attacks, gallstones, diabetes, and cancer. Many studies show that eating nuts lowers high blood pressure, cholesterol, belly
fat, and metabolic syndrome; and that nuts are not associated with gaining weight (Nutrients, 2010 July;2
(7):652-82).
This week a study reports that eating almonds reduces belly fat, the type of fat that causes diabetes and heart
attacks (Journal of the American Heart Association, published online 1/11/15). Fifty-two middle-aged, apparently
healthy but obese adults with high levels of the bad LDL cholesterol were placed on a heart-healthy diet and
were fed daily either:
* 1.5 ounces (42 grams) of whole almonds, or
* a banana muffin with the same number of calories as the almonds.
After 6 weeks, those eating almonds had lower total cholesterol and bad LDL cholesterol levels. Those eating the
muffins had their good HDL cholesterols lowered. The almond-eaters also had smaller waist circumferences and
less of the belly fat that leads to diabetes. Both groups had the same body weight and total body fat measures.
Why Nuts are More Healthful than Muffins
The almond snack that was given to the study patients contained 30-35 almonds (1.5 ounces), with 240 calories, 20 grams of fat, (primarily monounsaturated) and 4.7 grams of fiber. The muffins contained the same number of calories, but had less fiber, less monounsaturated fat and far more sugar and starch.
A high rise in blood sugar can damage every cell in your body. Muffins are made from flour which causes a much
higher rise in blood sugar than whole grains do. Whole grains have a thick capsule that prevents the rapid absorption of sugars and other carbohydrates into your bloodstream. Grains are full of carbohydrates which can be
absorbed only as single sugars. When you grind a whole grain into a powder, you remove the capsule around
the whole grain and markedly increase the absorption of sugar to cause a high rise in blood sugar. Fat's location
inside the cells of nuts reduces absorption of the fat in the same way that the thick outer capsule around whole
(un-ground) grains reduces the absorption of sugar.
What This Means for You
Go ahead and snack on nuts. Try to limit refined carbohydrates made by grinding plants into flour or by adding
sugar to any food or drink. This means that you should restrict sugared drinks including fruit juices, and all foods
made with any kind of flour: muffins, bread, pasta, pretzels, bagels, crackers, cookies and so forth.
Page 3 - March 2015
February 5th Minutes
The monthly club meeting was opened by president, Ken Bronson, who asked the group about the bike rides that
they did over the past month. Several rides were mentioned including Greg Stephens who rode with a group from
Sweet Home to Yellow Bottom (Quartzville Road); a splendid (somewhat scary) night ride by Trevor Spangle; and
Wednesday Wanders ride that accommodated new bikers who wanted to ride a slower pace and shorter distance.
SS member, Trevor Spangle, was introduced as the presenter of the program, ―Building Bicycle Community
through Technology and Social Media‖. He personally got into biking about 2011 by riding the 55 mile Strawberry Century. Then he moved to Kansas where he learned the art of gravel-riding. He returned to Oregon and last
May joined the OR Outback, starting in The Dalles, a 365 mile self-supported ride. He says ―community‖ draws him
to cycling; he wants to contribute to building communities that are sustainable.
Trevor introduced ―Ride with GPS‖ and demonstrated this on-line program by scouting the entire Strawberry Century
route. It is indeed 100.1 total miles with total elevation gain of 3,080 feet! Trevor also gave an overview of the program ―Stava‖ used for designing a bike routes and compiling data regarding rides/routes.
The business meeting was called to order by president, Ken Bronson.
Newcomers to the club meeting were introduced and welcomed: John Morey (new member) and Linda Neal.
January Minutes were approved with the correction that the club paid a one-time membership fee of $5 to OSU
Credit Union rather than a monthly fee.
Treasurer’s Report: Shirley Schoberg-Hebda reported on income: $785 membership dues renewal and $87 summer tour payment. Expenses were payments to Lebanon Chamber of Commerce, printing of Jack Thomas award,
gift to program presenter and annual web hosting renewal to MacHighway. There continues to be $7,800 in the
Strawberry Century reserve account. Our total bank account, including the money market, is $10,834.32.
Membership Report: Wade Bloecher is in the process of receiving annual dues from club members; the renewal
was due this January. He reported that of our total membership of 105, 65 have not renewed. Wade was asked by
the president to send out renewal notice to members who have not responded. The results will be taken up at the
next business meeting.
Ride Captain: Art Olin was introduced as the new Ride Captain and was given a hearty applause of support. Art
plans to bring monthly schedule of rides to the club meetings to get ride leader volunteers. He also plans to put out
an email that includes a route sheet on Friday for the next day, Saturday, ride. Those going on that ride should print
the ride route sheet and map and bring it on the ride. The ride leader vacancies for the March rides were filled by
volunteers: Ken Bronson, daffodil ride on 3/21; Wade Bloecher, start in Jefferson on 3/14. There was discussion
about fast-slow riders, and the concern that fast riders are turned off by the slower pace set by some leaders. Consensus was that fast riders should be encouraged to sprint ahead as they wish and not be held to regrouping. Olin
said he will be planning Sunday rides that are more challenging and longer, ―more epic rides‖.
Summer Tour: Mary Ellen Lind distributed an overview of the summer tour route to Northwest Oregon to be August 23 – 29. She stated the registration forms will be in the April newsletter and encouraged members to consider
joining the tour. We need Sag driver(s) with pickup or van to support the riders, so any person with friends or family who will consider doing this, please contact her. Their mileage and to expenses will be covered.
Old Business: Santiam-Calapooia Scenic Bikeway. Doug Robin reported that a draft proposal has been submitted to the state. Twenty letters of support were sent with the draft. The club provided the seed money for the
printing of the beautiful map that was designed by Roger Gaither. The final application will be submitted by
3/17/15. The process takes about 2 years for the state to make a decision about the 3 bikeway proposals that they
will accept (10 proposals are being submitted). Then there will need to be plans made for marketing, signage, etc.
We also discussed the Bike-friendly program for businesses.
Progress report: Strawberry Century Report. Ron Kropf reported that a Strawberry planning meeting was just
held. He stated the Food Coordinator position is still open and asked members to consider helping in that area by
contacting him or Shirley Schoberg- Hebda.
New Business: Vince Nowell reported that Benton County has a 15-year transportation plan for bike paths, bike
lanes, etc. to distribute to bike clubs for recommendations. He will get the map by the next club meeting.
Barbi Thomson provided refreshments for this meeting. Thank you!
Adjournment
Submitted by Mary Ellen Lind, Co-Secretary
Page 4 - March 2015
Newport Ride Coming Up April 25th & 26th
For many years several Santiam Spokes bikers
have enjoyed the early Spring long-ride challenge of
biking from Corvallis to Newport on Saturday and
returning on Sunday. It is about 70 miles each way
of all categories of terrain and mostly category
II. We are on Hwy 20 to Blodgett, north of Philomath, then we turn off to Summit and take low traffic roads the rest of the way. We arrive about lunch
time at Logsden country store where we have sandwiches that they prepare. Then we ride into Newport, cross the bridge and many of us choose to
circle under the bridge to visit the Rogue Brewery
for a big hurrah! We did it! A club member has a
neighbor who rents his beach house to us that is
located in South Beach for a very nominal fee
(about $15 each) where we can choose to overnight. I, Mary Ellen, prepare and serve a pasta dinner on Saturday
night. At about 8 a.m. the next morning we head back to Corvallis, arriving around 3 p.m. Mary Ellen Lind and Dennis
Murphy will again lead the ride. Debi Bloecher will be the SAG driver to carry the overnight baggage.
ARE YOU INTERESTED IN BIKING THIS ROUTE? We’d like a straw-count to know how much interest there is this
year. Please, if you most likely will ride this route, let us know within the next couple of weeks, by March
15th. Mary Ellen Lind – [email protected] or Dennis Murphy – [email protected]. We need to hear that
you want to bike with us (or ahead of us)! Thank you!
Strawberry Century Update
The 2015 Strawberry Century is off and running. The logo chosen
for this year is shown to the right. It will be on T-shirts as well as
the web site. It will also be on our handout cards. Thanks Barbi
Thomson for selecting this sweet logo and doing the T-shirts.
Trevor Spangler is working on getting sponsors. Nunn & Company
is giving us a tremendous deal on their Electrolyte mix for the rest
stops. Online registration and information will be on the website
shortly.
Shirley Schoberg-Hebda will chair the Food Committee. Thank
you Shirley.
Art Olin is lining up volunteers for the roads crew and getting permits where needed.
Please consider stepping up and helping the club with the Strawberry Century. Our club is only as good as ―we‖ make it. Please
contact Strawberry Chairman Ron Kropf 541.401.7178 to volunteer to help on the 2015 Strawberry.
Thanks for your support………...the editor.
Slo-Poke Sez
Register Online for the 2015 Strawberry
Here
Page 5 - March 2015
Use Your Mirror
Download the Mail-in Registration Form
Use a mirror on your
bicycle or on your helmet. Use it frequently
and regularly to see
what is behind you .
That way you are always
riding defensively.
Here
Register with
your Smart
Phone
SLCH to Scio Ride
John Van Sickle & Tom Heinburger
Kari & Ron Kropf
Kari Kropf
Dian Gerstner thinks we are lost in the fog but we aren’t !
Kari Kropf
Greg , Judy, & Barbi
Page 6 - March 2015
Visitors Rhonda Nowell, Judy Pepper, & Matt Baer
It was a foggy cold day for
the SLCH to Scio ride. The
weatherman guaranteed it
would burn off so 11 hearty
souls showed up said let’s
do it. Of course the weatherman lied and it was foggy
all day. Regardless, we had
a good time even though it
was colder than we would
have liked. We were joined
by 3 visitors…….enjoyed
meeting and riding with
them. All in all, a very good
day!
Bill & Kari
Biscuit Ride
Sixteen riders saw a
sunny day dawning on
January 24th for the
Biscuit Ride. It had
been originally scheduled the week earlier
but had been postponed
because of the nasty
weather. As always
May’s biscuits were the
star of the show and
were enjoyed by all.
Afterward the group got
to work off what they
had eaten with a 25
mile ride. Hard to beat
a day like this…..May’s
Biscuits, exercise, and
Vitamin D….all in the
same day!
Page 7 - March 2015
March 2015
Sun
Mon
1
Tue
5
Club Meeting
7:00 PM
6
7 Brownsville PO to Irish
Bend - Start Brownsville PO
- Cat l - 37 Mi - Ride Leader
Al Rimer -541.979.2764
9
10
11 Wednesday
Wanderers - Jo
Johnson 503.428.0654
12
13
14 Jeff - Independence via
Ferry - Start Jeff. Middle
School - Cat l-ll - 36 Miles Ride Leader Wade Bloecher
541.979.3401
18 Wednesday
Wanderers - Jo
Johnson 503.428.0654
19
20
21 Daffodil Ride - Start
Harrisburg Park - Cat l-ll 38
Miles - Ride Leader Ken
Bronson 541.954.7189
25 Wednesday
Wanderers - Jo
Johnson 503.428.0654
26
27
28 SLCH to Sweet Home Start SLCH - Cat ll - 45
Miles - Ride Leader - Art
Olin 541.777.0627
TBA by Email
23
24
30
31
TBA by Email
29
Sat
4 Wednesday
Wanderers - Jo
Johnson 503.428.0654
16
22
Fri
3
TBA by Email
15
Thu
2
TBA by Email
8
Wed
TBA by Email
Wednesday Rides start at 10:00 AM at the Linn County Fairgrounds. Rides vary in length according to the weather. Call Jo &
Ace Johnson - 503.428.0654 for more information.
Saturday Club Rides start at 10:00 AM from various locations depending on the route. There will be an email sent out Thursday or Friday with the information and map describing the ride, where it is to, how long it is, and a weather preview. For more
information call Art Olin - 541.777.0627 or email Art at……[email protected]
Sunday Club Rides start at 10:00 AM and will be announced via email Thursday/Friday. These rides are more demanding and
are strictly weather driven. A ―Go‖ or ―No Go‖ email will be sent out Sunday morning at 8:00 AM. They do not stop for lunch
so bring snacks/water. Email Art Olin at ………. [email protected] to be put on the Sunday email list.
Rides – Key for Route Description
Cat l
- Flat to rolling hills, easy pedaling
Cat ll
- More rolling hills, short steep climbs….a hardy workout
Cat lll - Moderate longer hills, with a few steep climbs. Be experienced and in good biking condition
Cat lV - Frequent hills, some long steep climbs. These are tough rides that require endurance
Ride with Us
Get your Santiam Spokes Membership Application
Here
Page 8 - March 2015
2015 Spokes Membership Dues
Starting this year, all memberships were due Jan
1st for everyone. That simplifies the bookkeeping
tremendously. If you haven’t paid your dues or
gotten an invoice, please contact Wade and Debi
(541-979-3401) so you can become current. Thx
If you have an article or pictures for
the Newsletter - Please email submissions to:
Outspoken
[email protected]