SUNDAY, JULY 17, 2016

SUNDAY, JULY 17, 2016
Northwest Cycling Club’s
2016 Katy Flatland Century
Riders Handbook
2016 marks the 29th year the Katy Flatland Century ride has been held in the Katy area.
Active.com rated the ride one of the best century rides for beginners in 2014. The KFC ride
is just about as historic as Katy itself. The following information is provided in order to
ensure an organized, safe, fun ride.
Katy Flatland Century Schedule of Events
Packet Pick Up and Late Registration
Northwest Cyclery
17458 Northwest Fwy @ Jones Rd.
Homewood Suites
25495 Katy Mills Pkwy @ Katy Mills Mall
Friday, July 15th, 11:00 am – 6:30 pm
Saturday, July 16th, 11:00 - 4:30 pm
Saturday, July 16th, 5:30 pm to 8:30 pm
Sunday, July 19th Event Schedule
Tompkins High School
4400 Falcon Landing Blvd., Katy, TX 77494
5:30 am
5:30 am
6:45 am
Parking opens
Onsite registration and
Packet Pick-up opens
All routes leave (open start)
“Open start" means that you can leave the start line when you are ready. No “mass start”.
7:30 am
8:30 am
11:00 am
3:00 pm
4:00 pm
Onsite registration and Packet Pick-up closes.
Breakfast will be served in the Tompkins High School Cafeteria.
Lunch will be served in the Tompkins High School Cafeteria
Lunch closes.
Course closes. All riders must be off the course
Course Information
All routes will start and finish at Tompkins High School in Katy, Texas. Options include 32, 42,
55, 62 and 100-mile routes with fully stocked break points every 10 - 15 miles. There will be
SAG and mechanical support along the course to provide assistance.
Busy intersections will be monitored by local law enforcement to aid in reduction of stops
having to be made by cyclists. Use caution and follow the directions of the officers. It is
ultimately your responsibility to enter and cross intersections safely.
Rest Stop Distances
32-mile route
From Start to RS #1 15 miles
From RS #1 to RS #7 12 miles
From RS #7 to Finish 6 miles
42-mile route
From Start to RS #1
From RS #1 to RS #6
From RS #6 to RS #7
From RS #7 to Finish
15 miles
12 miles
9 miles
6 miles
55-mile route
From Start to RS #1
From RS #1 to RS #2
From RS #2 to RS #6
From RS#6 to RS #7
From RS #7 to Finish
15 miles
15 miles
11 miles
9 miles
6 miles
62-mile route
From Start to RS #1
From RS #1 to RS #2
From RS #2 to RS #5
From RS #5 to RS #6
From RS #6 to RS #7
From RS #7 to Finish
15 miles
15 miles
5 miles
13 miles
9 miles
6 miles
100-mile route
From Start to RS #1
From RS #1 to RS #2
From RS #2 to RS #3
From RS #3 to RS #4
From RS #4 to RS #5
From RS #5 to RS #6
From RS #6 to RS #7
From RS #7 to Finish
15 miles
15 miles
16 miles
17 miles
9 miles
13 miles
9 miles
6 miles
For SAG, call or text [SAG # TBA].
Call 911 for medical emergencies.
Tompkins High School
Registration
Cafeteria/Lunch
Women’s Showers
Men’s Showers
Restrooms
All in air conditioning!
RS 1
RS 6
RS 7
Finish
Start
RS 1
RS 6
RS 7
RS 1
RS 6
RS 7
Finish
Start
RS 1
RS 2
RS 6
RS 7
RS 1
RS 2
RS 6
RS 7
Finish
55 mile route
Start
RS 1
RS 6
RS 7
42 mile route
To
From
32 mile route
15
15
11
9
6
15
12
9
6
15
3
9
6
Miles
Bike Mechanics
at all
rest stops
and start
42 mile turn
left on FM 359
1489
11th St
 Caution: speed bumps!!
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Start/
Finish
7
1463
Velasco St
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Revised 06/01/16
32 / 42 / 55
mile routes
Presented by Northwest Cycling Club
Course closes
at 4:00 pm.
Cinco Ranch Blvd
Otto St
5th St
6
Kingsland
1093
Katy-Fulshear Rd
Huggins Dr
Fifth St
90
32 mile go
straight
on Hwy 90
42/55 mile turn
left on FM 362
to reach RS 2
Turn
left on Hwy 90
to reach RS 6
Fa
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42 mile turn
left on Clapp Rd
55 mile go straight
on FM 362
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Please ride
politely through
Pine Island. 
Betka
3
4
Presented by Northwest Cycling Club
Buzzard’s Gate Must reach this corner
by 10:00 am.
Kerr
62 / 100
mile routes
2
2
Sunnyside
5
100 mile turn
right on FM 359
62 mile go
straight
on FM 529
across
intersection
Zadelsky
Mt Zion
Buller
Bike Mechanics at
all rest stops
and start
62 mile route
From
Start
RS 1
RS 2
RS 5
RS 6
RS 7
To
RS 1
RS 2
RS 5
RS 6
RS 7
Finish
100 mile route
Start
RS 1
RS 2
RS 3
RS 4
RS 5
RS 6
RS 7
RS 1
RS 2
RS 3
RS 4
RS 5
RS 6
RS 7
Finish
Turn
left on FM 362
to reach RS 2
Miles
15
15
5
13
9
6
15
15
16
17
9
13
9
6
Turn
left on Hwy 90
to reach RS 6
90
Otto St
6
5th St
1463
90
10
1489
11th St
 Caution: speed bumps!!
6
Pin
Kingsland
1
7
Course closes
at 4:00 pm.
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Start/
Finish
Pk
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La
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2014, 2013, 2012, 2005
Katy-Fulshear Rd
Huggins Dr
Fifth St
Fa
Sponsored by
Velasco St
Cinco Ranch Blvd
1463
1093
Revised 05/11/16
Bicycle Safety and Etiquette
Safety is important to us, please obey the rules of the road and help to cultivate
the positive image of road cyclists by respecting the local citizens sharing their neighborhoods
with us. Below are some general road cycling etiquette rules that should be followed to create a
safe environment for all involved.
1. ALWAYS WEAR A HELMET. Make sure your helmet is properly sized and worn correctly.
An ill-fitting helmet can be just as dangerous as no helmet at all.
2. Follow all traffic laws that an automobile driver would follow including, but not limited
to stopping at red lights, stop signs and yielding to pedestrians. In some cases, a police
officer will be patrolling an intersection and give riders permission to ride through, in
which case, you may but do so with caution. DO NOT PROCEED UNTIL THE OFFICER
MOTIONS YOU.
3. No headphones or earbuds - you need to be able to hear other riders and traffic around
you.
4. No skates or motorized bikes; this is a bicycle ride.
WHILE RIDING Be Predictable- smooth, consistent riding is the key to ensuring everyone riding around
you feels comfortable and that you are not a hazard to yourself or anyone else.
 Know Your Limitations – utilize the ride support provided. Break points are
approximately 10 – 17 miles apart with food, hydration and mechanical services as well
as portable toilets. There will also be SAG (Support and Gear) vehicles along the routes
to give assistance.
 Call Out Changes and Warnings – alert other riders to your intentions by calling out “On
Your Left” “On Your Right” “Slowing” “Stopping”. Warn others by calling out “Car Up”
“Car Back” “Debris” or “Hole”
 Do NOT Overlap Wheels- be aware of those around you and pay attention to the
position of your front wheel in relationship to their rear wheel. You should stay at least
3 feet behind the rider in front of you. One small bump could make everyone go down.
 Ride No More than Two Abreast. For one, it is against Texas law to ride more than two
abreast, and again we want to encourage safety among riders. And, since we are riding
on open roads, we want to keep car traffic flowing and drivers happy.
 Signal – be sure to signal with your hands or voice so that everyone knows your
intentions.



Stay To The Right – Ride as far to the right as practical, unless making a left
hand turn or avoiding hazards. If you must stop, do your best to pull as far
off the road as possible.
Leave No Man/Woman/Child Behind – if you are riding in a group and get
separated at an intersection just soft pedal until they catch up and the
group is back together.
Say Thank You – Take time to say thank you to the many volunteers that put in the
hours to make this event special for you.
Weather Conditions & Safety
The directors of the Katy Flatland Century Ride reserves the right to postpone the ride start,
reduce the length, or cancel the event to ensure the safety of its participants. The organizers
will do everything possible to communicate any alterations in the event to participants as
quickly as possible. In all cases, participants are responsible for their own safety and should use
their best judgment in deciding whether or not to continue if severe weather conditions exist.
Weather is unpredictable, this is Texas, and rain is a very real possibility. Barring severe
weather emergencies, the ride will continue despite the poor weather conditions. Participants
should be prepared for windy conditions, temperatures ranging from low 70’s to upper 90’s,
with high humidity, heavy rainfall, fog or a combination of these conditions.
SHELTER
Tompkins High School Cafeteria
Rest Stops or other Appropriate locations along the route (use your best judgement)
Personal Vehicles
The Katy Flatland Century and the Texas
Heat
(Credits: Active.com, WebMD)
It gets HOT in Texas in July, which makes training and riding very difficult. To help you have a
successful ride, be sure to prepare for riding in the heat.
In fact, the first thing you need to understand is that heat and humidity will have a negative
impact on your cycling performance. There is no getting around this. You will never perform as
well in 90 degree temperatures as you will on a 60 degree day because you expend a
tremendous amount of energy dissipating heat and regulating your body temperature.
However, it's not all bad news. There are steps you can take to improve your performance in
hot and humid conditions: heat acclimatization and hydration.
Heat Acclimatization
Heat acclimatization is the adaptive process by which humans become physiologically more
tolerant to high heat conditions. It allows you to ride longer and faster in hot weather, but not
as long or as fast as you would in cooler temperatures. Heat acclimatization also decreases, but
does not eliminate, your risk of heat illness (e.g., heat cramps, heat exhaustion and heat
stroke). Here are some key facts and tips when it comes to the acclimatization process:

The only way to acclimatize is to ride in the heat; however, riding outdoors in a hot
climate or indoors in a hot room work equally well.

Heat acclimatization happens fairly quickly. Most of the gains occur in 4-9 days of
training. Full acclimatization occurs in about 14 days. So plan accordingly if you will be
riding in hot weather (e.g., start acclimatization about 2.5 weeks prior to a key ride).

Begin the acclimatization process by riding during cooler parts of the day at a lower
intensity and volume. Gradually increase your volume and intensity. Later, you can try
riding during hotter parts of the day.

Workouts performed in cooler conditions can be higher in intensity and longer in
duration so try to complete 1-2 sessions each week in cooler temperatures (e.g., in an
air conditioned room with a fan).

Reduce the length and intensity of your warm-up for races and events.

Pay close attention to how your body responds to riding in the heat.
Different people can be affected in different ways.
Hydration
Hydration has a significant impact on cycling performance and is especially
important in hot weather. Dehydration of only two percent of your total body weight can
impair your performance. Dehydration of five percent can reduce your work output by as much
as 10 percent. When it comes to effective hydration, keep four points in mind:

Determine your hydration needs. The simplest way to do this is to estimate your sweat
rate. Weigh yourself on a digital scale prior to a brisk, one-hour ride. Then weigh
yourself again after the ride. If you have lost one pound you are down 16 ounces of
fluid. Repeat this process frequently to get a good sense of your sweat rate in different
environmental conditions (i.e., temperatures).
o As a general rule of thumb, bring two full bottles on every ride and drink 4-8
ounces of fluid every 15 minutes. For high temperature rides of more than an
hour, consider using a hydration system. This serves a dual purpose. First, it
allows you to conveniently carry a large volume of liquid. Second, by freezing the
water (or filling it with ice), the hydration pack can help lower your core
temperature. Practice using the hydration pack prior to an important event or
competition. They can be a bit cumbersome.

Arrive at the event hydrated. The hydration process starts at least three days before the
ride. If you know you will be riding in hot weather, make sure you drink plenty of fluids
the day before and the day of the ride.

Decide what to drink and make sure it's cold. For rides that will last an hour or less,
water is sufficient. For rides that last over an hour, use a sports drink to replace
carbohydrates and electrolytes. This is particularly important in high heat conditions. Try
out different drinks to see what works best for you but never try something new the day
of the ride.

Drink before you get thirsty. The reason for this is simple. The dehydration process
begins long before you feel thirsty. Get in the habit of drinking from your bottle every 15
minutes whether you feel thirsty or not. This will minimize the chances of getting
dehydrated. It will also keep your energy levels up on long rides if you are using a sports
drink, which you should be doing on any ride over an hour.
All rest stops at the Katy Flatland will have plenty of ice, water, and Gatorade. Take as much as
you need! Some rest stops may also have pickle juice to help you replace electrolytes.
Heat Issues
If you suspect that you, or another rider, have a heat issue, call 9-1-1! SAG
personnel are NOT medically trained. SAG can transport you to the next rest
stop, or take your bike back to the start location. We can not guarantee that
SAG can get to you quickly if you have a heat issue.
SAG DRIVERS CAN NOT TREAT YOU FOR HEAT ISSUES!
CALL 9-1-1!! Then call SAG to arrange for bike transport.
Heat Cramps
Heat cramps are painful, brief muscle cramps. Muscles may spasm or jerk involuntarily. Heat
cramps can occur during exercise or work in a hot environment or begin a few hours later.
Heat cramps usually involve muscles that are fatigued by heavy work, such as calves, thighs,
and shoulders.
The exact cause of heat cramps is unknown. They are probably related to electrolyte problems.
Electrolytes include various essential minerals, such as sodium, potassium, calcium, and
magnesium. They undergo chemical changes in your tissues. An imbalance can cause problems.
You are most at risk if you are riding in a hot environment -- especially if you are not
acclimated. You are also at risk if you sweat a great deal during exercise and drink large
amounts of water or other fluids that lack salt.
Symptoms of Heat Cramps
Muscle spasms that are:





Painful
Involuntary
Brief
Intermittent
Usually self-limited (go away on their own)
Heat cramps can be quite painful. Consider seeking medical attention if the
symptoms do not go away with rest and after restoring fluid and electrolytes.
Call your doctor if these conditions develop:

If you are unable to drink sufficient fluids because you have nausea or are
vomiting, you may need IV rehydration with normal saline.

Rarely, heat cramps can accompany heat exhaustion. If so, call the doctor.

If you have more severe symptoms of heat illness, including dizziness, fatigue, vomiting,
headache, malaise, shortness of breath, and high temperatures (greater than 104
degrees), call the doctor for instructions.
Treatment for Heat Cramps
Heat cramps usually go away on their own, but you can try one of these remedies:

Rest in a cool place and drink fluid mixed with salt.

Drink a commercial beverage with electrolytes, such as sports drinks, which provide an
adequate amount of dietary salt.

Salt tablets by themselves should not be used. They can cause stomach upset and don't
adequately replace fluid volume lost.
.
Heat Exhaustion
Heat exhaustion is a heat-related illness that can occur after you've been exposed to high
temperatures, and it often is accompanied by dehydration.
There are two types of heat exhaustion:

Water depletion. Signs include excessive thirst, weakness, headache, and loss of
consciousness.

Salt depletion. Signs include nausea and vomiting, muscle cramps, and dizziness.
Although heat exhaustion isn't as serious as heat stroke, it isn't something to be taken lightly.
Without proper intervention, heat exhaustion can progress to heat stroke, which can damage
the brain and other vital organs, and even cause death.
Symptoms of Heat Exhaustion
The most common signs and symptoms of heat exhaustion include:











Confusion
Dark-colored urine (a sign of dehydration)
Dizziness
Fainting
Fatigue
Headache
Muscle or abdominal cramps
Nausea, vomiting, or diarrhea
Pale skin
Profuse sweating
Rapid heartbeat
Treatment for Heat Exhaustion
It's essential to immediately get out of the heat and rest, preferably in an air-conditioned room.
If you can't get inside, try to find the nearest cool and shady place.
Other recommended strategies include:

Drink plenty of fluid (avoid caffeine and alcohol).

Remove any tight or unnecessary clothing.

Take a cool shower, bath, or sponge bath.

Apply other cooling measures such as fans or ice towels.
If such measures fail to provide relief within 15 minutes, seek emergency medical help, because
untreated heat exhaustion can progress to heat stroke.
Heat Stroke
Heat stroke is the most serious form of heat injury and is considered a medical emergency. If
you suspect that someone has heat stroke -- also known as sunstroke -- call 911 immediately
and give first aid until paramedics arrive.
Heat stroke can kill or cause damage to the brain and other internal organs. Although heat
stroke mainly affects people over age 50, it also takes a toll on healthy young athletes.
Heat stroke often occurs as a progression from milder heat-related illnesses such
as heat cramps, heat syncope (fainting), and heat exhaustion. But it can strike even
if you have no previous signs of heat injury.
Heat stroke results from prolonged exposure to high temperatures -- usually in
combination with dehydration -- which leads to failure of the body's temperature control
system. The medical definition of heat stroke is a core body temperature greater than 105
degrees Fahrenheit, with complications involving the central nervous system that occur after
exposure to high temperatures.
Symptoms of Heat Stroke
The hallmark symptom of heat stroke is a core body temperature above 105 degrees
Fahrenheit. But fainting may be the first sign.
Other symptoms may include:











Throbbing headache
Dizziness and light-headedness
Lack of sweating despite the heat
Red, hot, and dry skin
Muscle weakness or cramps
Nausea and vomiting
Rapid heartbeat, which may be either strong or weak
Rapid, shallow breathing
Behavioral changes such as confusion, disorientation, or staggering
Seizures
Unconsciousness
Treatment for Heat Stroke
If you suspect that someone has a heat stroke, immediately call 911 or transport the person to
a hospital. Any delay seeking medical help can be fatal.
While waiting for the paramedics to arrive, initiate first aid. Move the person to an airconditioned environment -- or at least a cool, shady area -- and remove any unnecessary
clothing.
If possible, take the person's core body temperature and initiate first aid to cool it to 101 to 102
degrees Fahrenheit. (If no thermometers are available, don't hesitate to initiate first aid.)
Try these cooling strategies:

Fan air over the patient while wetting his or her skin with water from a
sponge or garden hose.

Apply ice packs to the patient's armpits, groin, neck, and back. Because
these areas are rich with blood vessels close to the skin, cooling them may reduce body
temperature.
Immerse the patient in a shower or tub of cool water, or an ice bath.
If emergency response is delayed, call the hospital emergency room for additional instructions.
Have a safe ride!
Cycling Nutrition
Sports nutritionist and registered dietitian Catherine Kruppa with Advice for Eating
has this to say.
As you are preparing for your ride, remember to pre-hydrate by drinking plenty of water and
eating a good high carb meal like chicken or fish with rice and vegetables or pasta with tomato
sauce and a green vegetable on Friday night. Then on Saturday have a pre-ride dinner similar to
Friday, but remember not to over stuff yourself. On race day don't forget to have a high
carbohydrate breakfast. Having that engine stoked will make all the difference! You will find
lots of food choices on the road at rest stops provided by Kroger to keep you going during the
ride. You should be consuming 60-75 grams of carbohydrate every hour on a ride lasting an
hour and a half or longer, and don't forget to hydrate. Drink a 20 oz. bottle of water before the
ride and then continue drinking on the ride using 3- 5 oz. every 20 minutes as a guideline.
Finally, remember never to try something new on the day of the ride.
About Catherine
Catherine Kruppa, MS, RD, CSSD, LD earned her Bachelor of Science in Nutritional Sciences and
Master of Science in Nutrition from Texas A&M University. She is a registered, licensed dietitian
and wellness coach. She is also Board Certified in Sports Nutrition. She specializes in weight
management, sports nutrition, gastrointestinal disorders, endometriosis, diabetes, heart
disease, and pediatric nutrition as well as corporate nutrition. She served as the Director of
Nutrition for US Diving for 11 years.
Event Photos
There will be a photographer at the Finish, plus a roving photographer.
After the event, simply go to:
http://www.nwcc-media.com/2016-kfc
and find your finish time to locate your photos!
Prices
Small print (4" X 5" or 4" X 6")
$ 5.00
Standard print (8" X 10" 8" X 12") $ 8.00
Large Print (12" X 18")
$18.00
Extra Large Print (16" X 20") $27.00
ALL plus shipping
Download
$5.00
HOUSTON CYCLING
CENTRES
SUPER SALE
BUZZARD WEEKEND
JULY 15th & 16th
We Proudly Support & Sponsor
Northwest Cycling Club & Katy Flatland Century
In Store Only!
Baskets & Buzzard Bucks
Northwest
290 & Jones Rd
713-466-1240
Packet Pickup
Friday, July 15th
Saturday, July 16th
We love our sponsors!
______________________________________________________________________________
We love our sponsors!
1.