November - Bicycle Paper.com

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41 Years of cycling coverage
bicyclepaper.com
winter 2012
Book review
Road to Valor, a True Story
Review by Claire Bonin
I
PDX Handcycling Series —
Putting More People on Bikes
An initiative of Oregon Disability Sports and Incight the eight-week series enjoyed tremendous success and should
return in 2013. Photos by Alex Broc of Lil©Photography
By Cailey Nickerson
ortland International Raceway featured a new sport
on its track this summer, catching the attention of
locals and professional athletes alike. With an encouraging push from nonprofits Incight and Oregon Disability
Sports (ODS), handcycling has made its stake in the
Portland community.
Every Tuesday night from July 10 to August 28,
Oregon Bicycle Racing Association (OBRA) donated
one of their scheduled hours on the track to the PDX
Summer Handcycling Series to help promote the use of
handcycles. Jennifer Wilde of Incight, an organization
that helps people with disabilities live more independently, says sharing the track made for an all-inclusive,
community-oriented experience. Paralympians Craig
Blanchette and Will Groulx were also present every
week, pedaling the two-mile loop alongside first timers
and the recently hooked.
Blanchette, a two-time national handcycling champion, holds 21 wheelchair racing world records, while
Groulx is a member of the Paralympic Wheelchair Rugby
Team and recently took home his second medal in the 2012
London Paralympics. He cross-trains with handcycling.
Guidance from these pros and participation was free
of charge; the only requirement for attendance was having a properly fitted helmet. ODS supplied the majority
of the handcycles, which ranged in models to fit varying
needs. Though the series was put on with the novice in
mind, Trisha Suhr, executive director of ODS, notes that
P
quite a few attendees brought their own handcycles,
making it apparent that people were not only excited
about trying this new sport, but many in the disabled
community were already hip to it.
The initial goal of the series was to introduce handcycling to the area and give an opportunity for those
with varying degrees of mobility the chance to try a
new sport. What Incight and ODS weren’t expecting,
and what the series somewhat became, was a platform
for trained handcyclists to connect with each other and
share their experiences.
Wilde says the initial turnout started with 15 people
on the first day and reached 50 during week four when
Drew Carney of KGW Portland covered the series. Neither Suhr nor Wilde expected such a successful turnout.
“We weren’t even sure we’d make it through the
[planned] eight weeks,” Wilde says.
As word spread, each Tuesday saw more people attend and age, gender and abilities ranged from adults
to children, the able-bodied and to those with various
mobile disabilities. The mixed demographic, Wilde says,
helped tremendously in regards to teaching and inspiring
people new to the sport.
She recalls one family — a father, his paraplegic
daughter and her sister — trying handcycling together
for the first time. “The PDX series,” she says, “gave the
paraplegic girl a chance to try something new in a safe
environment, and her family a chance to share a perspective and experience they might not have had otherwise.”
SEE "Handcycling" on PAGE 6
have read many cycling books about
legendary and famous cyclists.
Biographies, autobiographies, egoboosting or heart wrenching recollections of the good, the bad and the
ugly, we’ve seen many ex and current
pros take to prose to tell their stories,
some with more success than others.
Although few are really gripping
and fascinating, Road to Valor is one
of them.
The book is about the legendary
Italian racer Gino Bartali, a three-time
Giro d’Italia and two-time Tour de
France winner. What makes Bartali’s
story unique is not only the 10-year
time span between his 1938 and 1948
Tour victories, but what he did during
the war and how he inspired a nation
on the brink of collapse.
From a young age, Bartali was
fascinated by bicycles. Learning to
ride in secret, he earns money to get
his first bike at the age 12, mostly out of
necessity — he needed a way to commute to school to finish his 6th grade
education. Always taking the longest
and hardest way to his destination, he
soon attracts the attention of the local
bike shop owner who couldn’t shake
him off his wheel, even when everyone
else had been dropped. However, his
father wouldn’t let him race until he
reached his 17th birthday, due in part
to Bartali’s fragile health.
Turning pro only four years after
attending his first race, Bartali’s unorthodox and jumpy climbing style
wreaks havoc on his competitors who
couldn’t match his constant change of
pace. Fame and wealth came along,
as did his younger brother Giulio
who followed in his footsteps — the
two would dream of dominating the
racing scene, sharing victories around
the world — that was until Giulio
died in 1936 following a crash during
an amateur race. After considering
quitting, Bartali decides to pursue
see "Book" on page 10
racing
Casual CX ...
No Commitment, Just Fun
By Christine Soja
I
have a confession to make: I am a
neophiliac. That is to say, I like to
try new things. I get bored with routine and I like a new challenge. I also
have a second confession to make: I
am fiercely competitive. This can be
a challenge because it’s difficult for
me to get good at anything before I
become bored with it and then move
onto something new. But, sometimes
a girl just needs to have a little fun.
It’s hard to find the time to get into
shape, and too easy to get lost in the
endless cycle of not feeling fit enough
to compete. Then along comes cyclocross, the perfect sport for this type
of weekend warrior.
Category 4 and beginner races are
just 30-45 minutes long, about half the
duration of a spin-class. Cross training
during the week can consist of running and biking, maybe participating
in a cross-specific workout such as
Wednesday nights at the velodrome.
Yoga helps with strength and balance,
which is key to maneuvering the bike
over and around obstacles and slick
off-camber turns.
I have made a special place for
‘cross in my heart, knowing that I
want it, but also acknowledging that
the responsibilities of family and work
render me unable to fully commit. So
let’s be casual. I’m here to have a good
time, and I know that ‘cross is OK
with that. Let’s try not to complicate
things, no strings attached. I’m here
to enjoy myself, get a solid workout,
and go home satisfied. I prefer calling
it "Casual CX."
Casual CX is a commitment to
show up, do my best and be happy
with that; to commit to just one race
at a time, ride my heart out, and remember that results are only another
see "Casual CX" on page 3
Around the Region
Health
Indoor Training
Find out about North Fork,
Muddbunnies and Siskiyou
Velo's latest activities.
Cholesterol: Why should
cyclists know about their HDL
and LDL?
You take care of your bike
all year, now it's your turn for
maintenance.
U
B
T
T
R
E
PG 2
PG 4
BU
TTBUTTER
ER
PG 9
Around the region
Muddbunnies Expand their Reach
weekly rides on trails including Tiger Mountain
and Duthie Hill Bike Park near Issaquah, as
A new breed of bunny has well as Tapeworm in Renton.
surfaced in Vancouver, BC.
Diana Walker, operations manager and coConditioned for speed and owner of the organization, says the rides will be
agility, their unique love of led by Washington residents Emily Sabelhaus,
mud and tolerance for pain Christina Chacaron, and Sasha Visconti, who
set them apart from others are current Muddbunnies members. They plan
of their kind. Spotted by trail to move on to clinics and trail maintenance as
users in the Canadian Pacific popularity increases. Walker and other memregion, rumors have spread bers are confident the new chapter will mirror
of their migration to the Seattle area. You have its predecessor’s.
been forewarned. Meet Muddbunnies: the all
“Women everywhere are dying for someladies’ mountain biking club of North Shore thing like this,” she explains.
Vancouver.
Despite the rugged nature of Vancouver’s
A squad focused on encouraging fe- North Shore trails, Muddbunnies is not exclumale mountain biksive to the aggresers, Ryan Petersen
sive biker. Walker
founded Muddbunsays their mission
nies in 2005. Since
is, and always will
then, Muddbunnies
be, to encourage
has evolved from a
and inspire women
yahoo group of five
of all abilities to
women to a race team
ride.
and non-profit orga“Our goal is
nization that counts
inclusiveness. It
more than 100 memdoesn’t matter if
bers and 25 racers, or
you are a hardcore
“bunnies” as they like
rider or just a beto be called.
ginner, the idea is
Their website
that we are encoursports pictures of the
aging more women
ladies dirty, mangled,
to get on a bike.”
and all together rapThe club
turously joyous. Their
worked with pro
logo: a hot pink bunny
racer Kat Sweet on
skull and cross bones.
the Sugar ShowTo encourage and
down, a womenmaintain a demoonly freeride event
graphic of women
and clinic in westcyclists in the Pacific
ern Washington
Northwest, the club
that occured back
hosts clinics, weekly
in July. The sucrides and performs
cessful turnout rePhoto courtesy of MuddBunnies Inc.
trail maintenance in
iterates Walker ’s
the North Shore area of Vancouver, BC.
statement and is a hopeful foreshadowing of
With the latest addition of American rider what is to come with the presence of this new
Nadja Baker of Fidalgo Island, Wash., the 2012 breed of bunny here in the U.S.
Muddbunnies team is snowballing across the
To get involved in the 2013 Seattle Chapter
border into the Evergreen State. By 2013, the of Muddbunnies or to purchase their bunny
club plans to open a Seattle chapter and lead calendar, visit muddbunnies.com.
By Cailey Nickerson
trivia
‘Cross, Baby!
We live in the Northwest where the weather is cool and wet. Hordes of dedicated cyclists
are racing every weekend and having a blast, and expectations are sky high as the World
Cyclocross Championships are coming to America for the first time ever. So we gotta talk
‘cross, baby!
Q1. What is the top finish by an American woman at the World Championships?
Hint: It has happened twice and has happened recently!
Q2. What is the best performance by a US man at the World Cyclocross Championships?
Q3. Only two riders have won world titles at all levels: Junior, U23 and Elite. Can you
name them?
Q4. America has had three Juniors who have medaled at the Worlds. Can you
name them?
Q5. Who was the first ever American to win a World Cup event in cyclocross?
Answers on page 11
Dave Campbell has been writing race trivia since 1992. He began racing in 1982 in Wyoming,
moving to Oregon in 1987. After years of racing triathlons, he returned to his roots as a competitive cyclist, now racing in the Masters category. Dave is a high school science and health teacher
and cross-country coach in Newport, Ore.
2 - Bicycle Paper Winter 2012
The Future Seems Bright
for the North Fork Trail
By Cailey Nickerson
According to Diana Lofflin, the Washington
State DNR recreation communication manager, unauthorized trail building may cause
environmental degradation and pose liability
issues. Whether the trails and structures were
safe was thus irrelevant to the DNR’s reasons
for closing them down.
As trail users, we don’t often question the
ownership of our favorite spots. On a hike or
ride, we might come across a little slice of paradise free of human vestige and can’t help but feel
a sense of private ownership. “This is mine,” we
think, even though somewhere
in the back of our minds, reason
reminds us we are all too wrong.
Residents of Whatcom County,
quickly becoming a mountain
bike mecca for Washington State,
have recently been forced to face
this reality.
On April 2, 2012, the Washington State Department of
Natural Resources (DNR) started
a project to deconstruct unauthorized structures built on trails
near Deming’s North Fork trailhead — most specifically Slide
Mountain, a popular mountain Whatcom County, quickly becoming a mountain bike mecca.
biking trail near Bellingham. Photo courtesy of Matthew Shelton/WTC
Though used for several years
by locals, since April all trails in the North
“Bottom line, trails on private and state
Fork area have been closed off to motorized land cannot be built without the landowner’s
and human powered vehicles after the DNR permission,” says Lofflin.
discovered illegally built trails and features on
On March 30 DNR issued a news release
the state-managed land.
stating that, “Without careful planning and
While the area is controlled by DNR, developing, these trails pose a risk to public
volunteers of local biking groups Whatcom safety and the environmental health of the
Trails Co-Op (WTC) and Evergreen Mountain area. And without proper engineering design,
Bike Alliance (EMBA) have been avid about liability coverage, and maintenance, DNR canpromoting trail maintenance in the North Fork not ensure the public’s safety.”
area. Matthew Shelton, a volunteer with WTC,
While the DNR cannot endorse trails built
estimates the group logged about 20,000 hours without a permit on state-owned land, the
of work this past year alone.
potential resurrection of mountain biking at
“Building and maintaining the North Fork North Fork shows promise. Whatcom County
trails has been great not only for biking but for Council member Sam Crawford drafted a progetting the community together," Shelton says posal back in April, urging DNR to reconsider
"[North Fork] has become sort of the bastard their decision to close the North Fork. The
child of mountain bikers. People feel entitled.” resolution on the draft sent to DNR, which
According to a WTC newsletter on the issue, received unanimous "yeas" from the council,
it was rumored that the closures stemmed from urged the state to find places on the North Fork
a complaint by an individual in a motorized- for mountain bikers to recreate where “... it is
user-vehicle group. That person protested that environmentally protective and compatible
if motorized vehicles were not allowed on the with other forest uses.” DNR, it seems, has
North Fork trails, then all unauthorized trails similar wishes.
should be closed. In attempt to keep the North
In September, both Lofflin and Shelton sepaFork open and better understand why the state rately expressed hopeful expectations about the
chose to close the area, WTC and EMBA held DNR, Whatcom Trails Co-Op and local bike
a meeting with the DNR Region and Division clubs working together to build and maintain
staff and its recreation manager on March 23.
trails. Lofflin says reopening the North Fork is
At the meeting, the DNR blamed closure a possibility as long as trails do not disrupt the
not on the complainer, but the discovery of natural ecosystem and are away from logging
unauthorized structures, such as bridges, and sites. Accessibility is dependent on volunteers
trail building in the area while staff were sur- willing to maintain trails and funding from the
veying the land for timber harvest — Timber state legislature. DNR is currently issuing grant
revenue from state trust lands provides revenue applications to improve recreation on state land.
for many public institutuions in Washington.
Apparently, positive attitudes and hopeful
Though WTC and EMBA offered to take down expectations are starting to pay off. In late Ocany structures that posed an environmental tober, DNR did a walk-through of North Fork
threat, building of any kind on state-owned land trails to review the safety and environmental
requires a permit, which means the trails were impact of mountain biking on the land. Shelton
built illegally and thus could not be deemed by says they could find no issues with recreating
the state as safe to use.
on the trails. Accessibility is a likely possibility
During the meeting, Whatcom Trails Co-Op in 2013 as long as the state legislature incorargued that illegal mountain biking on North porates funding for DNR recreation into their
Fork is a result of the need for places to recreate budget. The Whatcom Trails Co-Op website,
in the area. They maintained that while struc- whatcomtrails.com/forum, urges those in the
tures may have been built without permits, they community to write letters of persuasion to
were constructed away from logging sites and grant reviewers. As Shelton puts it, “Supportwith keen awareness to environmental impact. ing this stuff goes a long way.”
racing
“Casual CX”
Wi n t e r, 2 0 1 2
Volume 41 • Number 8
Publishers Jay Stilwell
Ryan Price
Associate Publisher Claire Bonin
Editorial
Editor Claire Bonin
Assistant Editor Darren Dencklau
Editorial Intern Cailey Nickerson
Writers Sylvie Allen
Claire Bonin
Dave Campbell
Ellen K. Chow
Darren Dencklau
Maynard Hershon
Cailey Nickerson
Christina Soja
Photographers Sylvie Allen
Bicycle Paper
Alex Broc of
Lil©Photography
Cébé Cinetik
CleanEthics
DeFeet
Darren Dencklau
Lights & Motion
Matthew Shelton/WTC
MuddBunnies, Inc.
Ortlieb USA
Point 6
Christine Soja
Vemma Nutrition
Zoic
Art and Production
Design and Production Amy Beardemphl
Printing Oregon Lithoprint
Advertising
Contact Darren Dencklau
Claire Bonin
Phone206.903.1333
Toll Free: 1-888-836-5720
[email protected]
[email protected]
[email protected]
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from
Page 1
number, like the one on the scale. What really
matters at the end of the day is how well my
jeans zip up.
World-class athletes during championship
performances enter a zone, wherein everything
around them disappears. I try to do the same,
blocking out everything and focusing on the
rhythm of my ride. In a race, it’s all or nothing. The energy from the other racers and the
crowd is contagious and help propel me around
the course.
‘Cross is fun for a “city girl” because I get to
ride over grass, dirt, pavement and sometimes
sand. I have to jump off the bike and carry it
over barriers and up short hills. I don’t have to
worry about traffic or stop lights, only about
turning and staying upright. With all of this right
in front of me, it’s impossible to remember the
fledgling career, overdue bills or the to-do list.
When I’m racing, my body is taut and alert,
focused on the space a few yards ahead. I love
being outdoors, gasping for fresh air, lungs
burning; I just can’t push myself this hard at
the gym. As my body gets fitter my expectations
grow, but I’ve always got to keep that ego in
check. This is casual, remember, it’s for fun. And
no, you can’t really be good at something you
don’t put a lot of work and effort into. But my
legs feel strong when I wash the dirt off at the
end of the day. And the beer and fries I relish
post-race? Those are well earned.
For those of us who won’t be on the podium
any time soon, it’s all about the race within the
flakey, or have a hard time getting out of bed
in the morning.
Eleanor Roosevelt said that you must do
race. These are the moments of victory, passing a racer on the track wall, cutting a corner the thing that scares you the most. My suspicion, indeed my hope, is that doing things that
tighter. It’s amazing to me
scare me to death but are
how I can actually push
not actually life-threatening
harder knowing someone’s
will somehow help move me
on my tail. This is what it’s
forward in other areas of
all about, pushing yourself
life. Scientists have linked
physically. The trick is to be
longevity with the ability
big enough not to hate the
to try new things. Weekend
really fast people, just be
racing is a chance to push
inspired by them.
yourself as hard as you can. If
For me, cyclocross is a
you aren’t pushing yourself
church of sorts. It’s all about
you’re going to fall over. It’s
getting up early on a Sunday
good to put that kind of enand putting on uncomfortergy forth into the universe.
able clothes, but instead
Every weekend during
of listening to a sermon, I
the autumn months, there
listen to my body. Instead
is a chance to be a part of
of wine and wafers, it’s Shot
a community of folks who
Bloks and Red Bull. This is
like to challenge themselves
my chance for redemption,
physically, who like to have
a chance to give it my all, as
fun, who like to get out of the
every ounce of strength will The author enjoying Casual CX in
Seattle. Photo courtesy of Christine Soja
house and aren’t afraid of the
be used.
cold
or
the
rain.
These
are my people, and they
If you’re at all competitive, this is the place
to let it out. Casual CX is a safe place to compete, may be yours. Come and give it a try, at the
to focus, and to get out of the comfort zone. I very least you’ll get a workout. Remember, no
have found that the more twisted my stomach is commitment is necessary. Let’s keep this casual.
at the start, the better my results are in the end.
You don’t need to commit to an entire season, or even sign up before race day if you’re
the spontaneous sort. However, pre-registering
is recommended if you tend to get cold feet, are
Around the region
Siskiyou Velo Offers Skill Classes
By Cailey Nickerson
Siskiyou Velo, a cycling club and advocacy
group in southern Oregon, is now offering free
on-road cycling skills and etiquette classes to its
members in an effort to promote safe bicycling
and grow its enrollment.
The club membership costs only $15 per
year for individuals, $20 for families and $25
for businesses, and it includes a 10% discount
on merchandise in supporting shops, access to
club rides, and cycling classes, which would
otherwise cost up to $70 elsewhere.
Classes are taught at three different levels:
basic cycling skills in traffic for those newer
to riding, intermediate group clinics, and ride
leader training. Students learn first in a classroom setting, before practicing their new skills
in parking lots and eventually, out on the road.
“We have the two-pronged safety concerns
of riding etiquette/skills and infrastructure
development, [for] more user friendly bike
lanes and paths,” says Buck Eichler, Siskiyou
Velo’s advocacy officer.
Certified League of American Bicyclists
(LAB) instructors teach the courses, and each
level is offered once in a five-week period.
Eichler says every class instructed this past
August reached capacity. To accommodate
the increasing demand, several Siskiyou Velo
members signed up for the League Cycling
Instructors course, bringing a fresh crop of
qualified teachers to the region.
Paul Gagnon, president of Siskiyou Velo,
wrote in the club’s newsletter that even the
very experienced could benefit from instruction.
“I found the classes I took reinforced my
sense of safe riding and also gave me insight
READ, RIDE, SUBSCRIBE
into new ways to ‘drive’ my bike, especially at
intersections. If you haven’t taken a class, do
think about taking one.”
The club encourages students to enroll in
classes appropriate to their skill level. A novice
cyclist, for example, will be poorly equipped
for the ride leader session, which focuses on
managing a group. Riding speed and distance
ability are not prerequisites.
According to the course description page,
the effort to spread education to the cycling
community is already proving to be a success.
“...graduates are sharing their new found
knowledge and skills with members who have
yet to take a course. The education and training
effort has become viral.”
Class schedules, information on rides,
events and advocacy efforts in the area can be
found at siskiyouvelo.org.
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Bicycle Paper Winter 2012 - 3
Health
Athletes and Cholesterol
By Ellen K. Chow, MS, RD, CSSD, CD
Cholesterol is a waxy substance that naturally exists in animal products and is produced
by the human liver. It makes up a large portion
of the brain, cushions nerves and plays an important role in nerve synapses. It is essential to
cell membranes; it is also used in the production
of vitamin D and steroid hormones. However,
its most famed role is probably its potential
to build up atherosclerotic plaque in arteries,
which can lead to heart disease.
Although genetics have long been a factor
in individual variances of blood cholesterol
levels, a healthy lifestyle, which includes diet
and exercise, is often advised by healthcare
providers to keep bad cholesterol at bay.
Unfortunately, few healthcare specialists truly focus on how diet and
exercise interact with cholesterol
production. Even fewer have the
time and expertise to design
and implement personalized
care plans to assist active, asymptomatic people to monitor
results. With the holidays and
related feasts just around the
corner, this article aims to demystify cholesterol myths and
provide a few helpful tips. Let’s
start with a few definitions:
•Total cholesterol: Total
amount of cholesterol in the
blood.
•LDL: Low Density Lipoprotein known as
“bad cholesterol.” Excessive deposits in
artery walls cause the artery to be brittle.
•HDL: High Density Lipoprotein or “good
cholesterol.” Transports LDL for clearance
and provides anti-inflammatory actions.
•Triglycerides: Fat particles found in the
blood that can be used for energy. High
level is indicative of high blood sugar.
•Dietary cholesterol: Refers to the cholesterol
found in food.
Understanding Cholesterol
The National Cholesterol Education Program guidelines and the U.S. Health and Human Services recommend healthy adults of 20
years of age and older to get their cholesterol
level tested at least once every five years1. Those
who are obese, use tobacco, have diabetes or
high blood pressure, and/or have a family
history of heart diseases should monitor their
cholesterol levels regularly.
4 - Bicycle Paper Winter 2012
Eating healthier shortly before a cholesterol
test will not better your results, as blood work
findings reflect your metabolism for approximately the past three months. That means any
lifestyle changes — reducing fat, increasing
fiber, holiday parties, taking a vacation, eating out more, injuries, etc. — will affect your
results but not until later. Genetics on the other
hand, do not change. Other factors influencing
cholesterol levels include blood sugar levels,
thyroid, hormonal birth control methods, and
hormone replacement therapy, among others.
The liver naturally produces cholesterol.
This process is responsible for 70 to 90 percent
of our blood cholesterol level and is the target
of a class of cholesterol-lowering medications
called statins. This leaves dietary cholesterol
contributing to roughly 10-30% to those levels.
TheDietary Guidelines for Americans 2010
recommends no more than an average
intake of 300 mg of dietary cholesterol
per day2. However, those recommendations are being challenged by new
studies, which found that dietary cholesterol is not correlated with increased
risk of coronary disease3. Many
European countries,
Canada, Australia, and Korea,
f or exa m p l e,
do
not
have upper limits
for dietary
cholesterol intake.
When consumed in
moderation, dietary cholesterol was found to
affect only some individuals but not all, likely
based on genetics. However, dietary cholesterol intake can act as an indicator for animal
products, restaurant foods, and processed foods
consumption.
Cholesterol and Heart Disease
It would be difficult to discuss cholesterol
without mentioning the rationale. Most people
have probably been told that bad cholesterol
can cause atherosclerosis, a condition where
coronary arteries are blocked and the walls are
hardened by plaque build up. This is a concern
because it limits the blood flow and may lead
to a rupture. However, one would wish the
cause-and-effect relationship were clearer.
Does elevated LDL cholesterol always lead to
atherosclerosis? Does atherosclerosis always
result in heart attacks and strokes? The answers
The following is a list of common dietary fat sources:
Saturated and Trans Fats — LDL
Omega-3 and -6 Fatty Acids — HDL
Meat and poultry fats
Cooking oils
Baked goods, pastries, desserts
Some salad dressings
Butter, margarine, shortening
Nuts and seeds
Cream-based soups and sauces
Avocado
Regular dairy and cheeses
Fish fats and oils
Chocolate
are no and we don’t fully understand all the
factors that contribute to such cardiac events.
Yet, lifestyle interventions have been shown to
make a significant risk reduction.
Diet and Exercise
Liver production of cholesterol is related to
dietary fat consumption. In very basic terms,
“bad fats” such as saturated and trans fats
increase LDL and “good fats” like omega-3
fatty acids boost good cholesterol. However,
if good fats intake is too high, it can raise both
HDL and LDL in some individuals.
In general, a low fat diet usually lowers LDL production, and high
fiber intake helps
to speed up
clearance.
T h e c u r re n t
recommendation
for total fat intake is
less than 30 percent
of the daily calories,
with saturated and trans
fats less than seven percent combined. You
can calculate your recommended fat intake
by multiplying your total calorie intake by 30
percent and divide by 9.
While the 30 percent guideline is a good
place to start, individual response may differ.
It is not uncommon to experiment between 20
to 30 percent fat intake in order to achieve the
desired cholesterol goals. When encountering
persistently high cholesterol levels, it is beneficial to work with a healthcare professional to
achieve the proper balance of nutrition, energy
requirements and satisfaction.
Athletic Considerations
For athletes who have high caloric needs,
above 3,000 calories a day, keeping a low fat
diet may be challenging since fat is a very
efficient source of energy. For people with a
family history of heart disease and other high
risk factors, determining cholesterol particles’
size, number, and arterial inflammation can
be helpful for personalized planning of medical and lifestyle interventions. Recent trends
in genetic testing may provide insight into
one’s lipid metabolism and can be useful to
tailor food choices for cyclists who find it
difficult to balance energy needs and cholesterol goals. Be aware of over-the-counter
dietary supplements that claim to control
cholesterol levels because not all products are
created equal. It is best to discuss with your
healthcare providers before starting a dietary
supplement regime.
Finally, regular
monitoring through
blood work is important since cholesterol levels
can vary based
on hormonal
levels, diet, and exercise. Also, blood
work results following multiple cycling trips
and races can differ from those performed
during the off-season.
References:
1. How to Get Your Cholesterol Tested,
June 2012, The American Heart Association,
heart.org
2. Dietary Guidelines for Americans, 7th Edition, 2010, US Department for Agriculture and
US Department of Health and Human Services
3. Rethinking Dietary Control, Fernandez,
M.L., Current Opinion in Clinical Nutrition and
Metabolic Care, 15(2):117-121, March 2012
Ellen is a Seattle-based sports and wellness
nutritionist. She works with athletes of all ages.
She also works extensively with athletes who have
stable cardiovascular and metabolic diseases. Ellen
can be contacted at endgamenutrition.com.
technology
Should you Strava?
By Cailey Nickerson
“It’s not a race,” my mother says to me as I
gear up for my morning commute. “Be careful.”
“I always am,” I mumble as I swing a leg
over the saddle of my mixte road bike. I started
biking a year ago as a green and endorphinyielding form of transportation. Plus, two
wheels are all I can actually afford as a recent
college grad. As a commuter, the only time I
really push myself is if I’m running late or if I
want a hill to end as quickly as possible. I’ve
never recorded times, I’ve never paid attention
to heart rate, and I’ve never compared myself
against others; that is, until I caught wind of
Strava.
Strava, or “to strive,” as it translates in
Swedish, is a social networking site that utilizes
GPS to track and record rides. Users mark specific segments and compete for King or Queen
of the Mountain status on leaderboards. A KOM
or QOM goes to the fastest runner or cyclist on
a specific segment. Turns out, my morning commute contains one or two of the more popular
segments in the greater Seattle area.
According to their website, Strava designed
their brand around what they call “social fitness.” The goal is to unite athletes and “put
workouts and races into context.”
As a commuter, I downloaded Strava with
the understanding that I would probably be on
the lower rung of the ranking. I also suspected
to be the only one of my kind using the application. Au contraire.
Not unlike Facebook, Strava has hundreds
of different clubs users can join. This includes
cycling clubs, race teams, and to my surprise,
commuters. With a quick search I found some
pros in the area and noticed that even they are
recording their point A to point B rides, titling
them “Morning Commute” or “Work to Home.”
I also noticed that I ranked 55 out of 137 women
on one of the segments of my route to work.
Strava even took the liberty of granting me a
virtual trophy for reaching a personal best.
Needless to say, I had new incentive to pedal
hard on my commute the next day.
The application is free and anyone with
a Garmin or smart phone can sign up. A Premium membership is also available. Costing
$6 per month or $59 per year, Premium level
gives users leaderboard stats filtered by weight
and age, detailed heart rate and “suffer score”
analysis, and pace power zone analysis. Basically, by coughing up a little cash users get a
training profile recorded onto their Garmin
or smart phone. A basic, free subscription still
qualifies users for leaderboards and permits
them to create and mark segments wherever a
GPS signal can be reached. The beauty of the
app for cyclists with a day job: time trial races
can take place all over the world free of travel,
time commitment and monetary strain.
With Strava technology, any workout, as
long as it is tracked, can be a race. Such ability
also means it can take place anywhere, including in areas of heavy traffic or on illegal trails.
Users can also make a ride private, meaning
only they can see it, or flag segments they
consider unsafe. However, this also means
cyclists are on the honor system for avoiding
and marking dangerous routes. With this in
mind, questions arise of whether the sense of
competition Strava encourages has the potential
to compromise safety. Lately, some argue this
is more often the case.
Two years ago, Kim Flint Jr. was killed in
an accident while trying to defend his KOM
status just outside of Berkeley, Calif., in Tilden
Park. Flint’s parents are now suing Strava for
negligence on the grounds that the website
encourages reckless behavior. Mark Riedy, the
press media liaison for the company, issued a
statement earlier this year commenting on the
validity of the case.
“The death of Kim Flint was a tragic accident, and we expressed our sincere condolences
when it occurred in 2010. Based on the facts
involved in the accident and the law, there is
no merit to this lawsuit.”
As of October, Strava is countersuing the
Flint family on the basis that the deceased’s
fatality was due to his own negligence. Kim
Flint Jr., however, has not been the only casualty
associated with Strava. Also in San Francisco,
where the company is headquartered, 35 yearold Chris Bucchere hit and killed an elderly
pedestrian while riding through a yellow light.
Bucchere was said to be using Strava at the
time to record his ride and is now facing felony
charges. Strava is not involved in the case.
So does the company have an obligation to
discourage reckless behavior? Reidy says yes,
noting that dangerous cycling hasn’t been a
real issue. He also says the application relies
100% on the accountability of users, which he
maintains is made up of a very specific demographic: training athletes. Strava, he says, is
not for everyone.
Co-founder Michael Horvath says on
an Australian cycling website that Strava
was designed specifically for the “top third
athlete.” Riedy reiterated this notion in our outlined in the warning apparently serves as a
interview, stating, “Strava is for core athletes waiver, which designates users as responsible
who really understand the value of monitoring for their own safety. This in turn is intended
progress and need inspiration; not for someone to exempt Strava from all related legal claims.
running their first 10k.”
Evidently, self-quantifying services are
In a blog post titled, “Confessions of a changing the nature of solo riding. While Strava
Strava Addict,” on the International Moun- connects people in the same manner as every
tain Bicycling Association’s (IMBA) website, other social networking site, it is unique in
spokesperson Mark Eller
that it does so through
discusses some of the issues
competition. Such a
and social concerns in the
means gives it the
community surrounding
capacity to bring out
Strava. He argues that while
both the Hercules and
the app may bring out the
Narcissus in even the
“demon” in some cyclists,
innocent commuter,
competition and safety issues
or serve as an enabler
were around long before the
for the demon in the
application existed.
athlete. Consequently,
“It’s understandable that
with this new platform
folks might be getting confor competition may
cerned about an emerging
come a need for a new
technology platform that
set of guidelines; or at
makes every trail ride into
least a keener sense of
a potential full-bore time
awareness.
trial... The technology has
Since this article’s
raised/lowered the bar a few
inception, and al notches, but hammering trail
though the company’s
rides dates back to the first
spokespeople confirm
time two mountain bikers
the application is for
discovered they’d ridden the
training athletes, my
same stretch of singletrack.”
use of Strava has surGlenn Glover, execupassed investigative
A screenshot of Cailey's accomplishments.
tive director of Evergreen
purposes. Despite myMountain Bike Alliance in Washington, has self, I’ve taken to turning on the app wherever I
similar things to say regarding Strava on cycle, and have accumulated a few QOMs. That
trails, however, he predicts that its trend will is, I’m the QOM on a segment with three pareventually fade.
ticipating women, while the rest I was granted
“I don’t think [Strava] will remain as popu- out of default, being the only woman to ride
lar as it is now. Most of us mountain bike for on that specific route. On other segments I’ve
the experience — we’re not on the trail to suffer placed in the top ten, and as such have taken to
or compete outside of a race. We’re there to be pushing myself while riding them, knowing that
outdoors and because we love biking.”
top five is only a few suffering seconds away.
Glover also mentioned that Strava has
Do I curse slower cyclists and red lights? Yes,
revealed some poaching issues in western but never out loud. Do I pedal through yellow
Washington, as users have taken to recording lights? Very rarely, and more from a consistent
rides on some illegal trails. He does not person- habit of running late. Will I yell “Strava” on the
ally use Strava.
road and expect others to dive out of my way?
While the degree of accountability the com- Not a chance. Yes, the application has helped
pany has in regards to bicycling safety is still me push myself and understand my cycling
a hot debate, the website has taken measures trends, and I say that almost snidely considerto stress the importance of user responsibility. ing I am a lowly commuter riding a '70s model
Initially after downloading the application, a road bike I got for $100 on Craigslist. From what
blue screen pops up with a warning stating I gather, the best approach while Strava-ing is
that the company is not liable for reckless a balanced one. Relish the confidence gained
and dangerous riding. Reidy is uncertain as from reaching a personal best, but realize that
to whether the warning is a recent develop- the Achilles heel for any athlete, Strava or no
ment following some of the above mentioned Strava, is an arrogance that prioritizes winning
fatalities. Regardless, agreement to the terms over safety.
HARVEY GRAD
Attorney at Law
Cycling accident? Injury claim?
No Charge for
Initial Consultation
Member of
Cascade Bicycle Club
Former Member of
STP Executive Committee
2105 Pacific Building
720 3rd Ave
Seattle, WA 98104
206.331.3927
e-mail: [email protected]
Bicycle Paper Winter 2012 - 5
outreach
“Handcycling”
from
Page 1
According to LiveStrong.com, handcycling
didn’t surface as a recreational activity until
1980. At first, models were not designed with
the disabled rider in mind. This has changed
over the years as more people of all abilities
bring attention to the sport. So much so that
in 1998, handcycling was added to the World
Cycling Championships for the Disabled, and
in 2004 debuted as an official Paralympic sport
in Athens, Greece.
While riding a bike is something of a right
of passage for most of us, the opportunity to
learn handcycling is not quite as easy to come
by, and their rarity is a contributing factor to
steep costs. Suhr says handcycles generally
start at $3,000 and can reach into the $7,000 to
$15,000 range: quite an investment for someone
unsure of what they’re getting themselves into.
“There isn’t really a place to try out a
handcycle ... the PDX series allowed people
to try something that they normally wouldn’t
be able to, or at least might be discouraged to
for economical reasons or lack of support,”
Suhr states.
The Summer Handcycling Series provided the experts as well as the novices with an opportunity to
train or to try the sport of handcycling for the first time. Photos courtesy of Alex Broc of Lil©Photography
Handcycling is a recognized Paralympic sport.
Certain websites such as sitski.com, a database specializing in adaptive ski equipment,
offers lists of handcycling manufacturers,
however, there is not a lot of information or
reviews on varying models. Finding a store
or retailer that carries them is not a common
occurrence either.
That said, the U.S. Paralympics website,
Findaclub.Paralympics.org, has a search engine
that allows users to find programs for certain
adaptive sports, which is filtered by activity
or location. Likewise, disaboom.com provides
resources and information on adaptive sports,
and features an article titled “Choosing a
Handcycle That’s Right for Your Disability,”
by Jeff Buckley. The article lists handcycle
manufacturers and highlights the compatibility of each with certain disabilities. Like
bicycles, models are made for road, off-road,
touring and tandem cycling. Positions and sizes
vary based on the individual and his or her
needs. While the technology is still develop-
ing and expanding, manufacturers like Varna,
Freedom Ryder, Invacare, Quickie, Schmicking
and Alois Praschberger custom build handcycles.
Yet another resource for custom fitting and
finding the right handcycle is bike-on.com.
The website has an online tailoring page that
allows users to fill in details about their abilities,
handcycling goals, expected road conditions
and price range. They have models starting at
around $1,600 and carry both new and used.
Suhr says the majority of handcycles used
at the series were recumbent road bikes, as
they go the fastest while requiring the least
amount of effort. These lower-seated models are
generally used for road racing. Other models
featured at the series included upright, seated
positions (ideal for novice riders) as well as
leaning forward positions, which use similar
gear and brake systems as bicycles. Recumbents
have both leaned back and kneeling forward,
or “trunk powered,” seat options, with the
latter ideal for those with double amputations
or lower spinal cord injuries.
Now that the series has concluded, ODS
is making handcycles available to their members at their Portland facility. Membership for
an individual is $30 per year, with 50 percent
reductions offered to those who join between
April and September, as well as discounts for
families and teams. The organization also hosts
other adaptive sports programs and competitions for wheelchair basketball, rugby and
goalball for the blind.
Handcycling is fairly new to ODS’ program,
however, the organization has already started
facilitating summer tutorials on top of the PDX
Series. The demand, as made evident this last
summer, is there.
When asked if the PDX
Summer Handcycling Series
would return in 2013, both
Wilde and Suhr answered
with a very enthusiastic, “yes.”
Suhr says races and formal
tutorials are possibilities, although funding, volunteers
and sponsors are necessary
in order to develop the series
further. Extended periods of
time on the track is also on
their wish list for next season,
which Suhr says would allow
the participants to better tailor their training. To donate,
volunteer, see photos and get
excited for next year, visit their
Facebook page at facebook.
com/PDXHandcycling.
Bike & Barge Holland Tours
Redmond, WA
Bike & Barge ... the perfect
answer to cycling in Europe.
Spend your days cycling
through historic cities, scenic
landscapes, and visiting the
sights. The Barge is your
hotel, restaurant, and baggage
carrier...unpack only once.
6 - Bicycle Paper Winter 2012
Other Programs
in the Northwest that
Offer Handcycling:
Washington
•Outdoors for All Foundation, Seattle;
outdoorsforall.org
•Northwest Association for Blind
Athletes, Tacoma; nwab.org
•Team St. Luke’s Paralympic Sport
Spokane; st-lukes.org
Oregon
•Oregon Disability Sports, Portland;
Oregondisabilitysports.net
•Adaptive Recreation Services, Eugene;
Eugene-org.gov/recadaptive
Idaho
•Wood River Ability Program —
Paralympic Sport Sun Valley, Ketchum;
wooodriverabilityprogram.org
•Inland Northwest Disabled Veterans
Sports Association/Spokane VA Medical Center, Couer d’Alene; indvsa.org
British Columbia
•Paracycling BC - branch of Cycling BC;
paracycling.cyclingbc.net
•Sports Abilities, Vancouver, BC;
sportabilitiesbc.ca
•Whistler Adaptive Sports, Whistler,
BC; whistleradaptive.com
•Community Recreational Initiatives
Society Adaptive Adventures,
Kelowna, BC; adaptiveadventures.ca
product reviews
header
by darren dencklau
All sorts of products come to the offices of
Bicycle Paper each year — most of them are
good, while others are not. What starts out as
a short email interaction turns into a package
that shows up at our doorstep like a holiday offering, even when it’s nowhere near December.
We have been putting gear through the
ringer this year, and I feel that it’s a privilege
to do so, as both large companies and small
one-man (or woman) operations trust us
enough to write honestly about their wares that
they are decidedly proud of. That said, we’ve
picked some of the more recently received and
seasonal-specific products to feature in our last
issue of 2012.
We’re quite certain that you will find something of interest and discover some gift ideas
for the upcoming holidays. But don’t just take
our word for it, do some of your own research
and contact your local bike shops to see if you
can test something out yourself. They’ll be
glad to see you.
ZOIC™ Men’s Reign Stretch Knicker and
RPL Essential Cycling Liner
ZOIC’s fall 2012 line includes some new
garments made specifically for cooler temperatures. The Reign Stretch Knickers are pliable
“shants” featuring articulated knees, front
and back pockets, two cargo pockets with zip
closures, headphone cord grommet and loop,
sunglass wiper, double snap waist with drawstring for reinforcement, and are made of a
polyester/spandex blend.
If I had to rely on one word to describe
these it would be comfortable, with a capital
“C.” Made of 84% polyester and 16% spandex,
I really like the stretchy fit and the thinner
material. They are comfy against the skin and
they hug my skinny legs adequately. The crotch
fits tight enough to my butt that I don’t have
much of an issue with them snagging on the
saddle after standing on the pedals or during
remounts. Also, the size mediums I tested didn’t
even require a belt (I typically wear a 32” waist
size). Overall, the Reign
Knickers are a solid garment and I wear them
often.
The RPL Essential
Cycling Liner shorts
I received with the
knickers were not especially comfortable
and the padded insert
tended to ride up my
crack while off the bike.
They are satisfactory for
the commute, but not for
the long haul, although I
have read several positive reviews about them;
maybe they work better for others.
MSRP for the Reign Stretch Knickers is $59.
RPL Essential Cycling Liner is $35. For more
details visit zoic.com
Ortlieb Bike-Packer Plus
Earlier this year I tested a pair of the Ortlieb
Bike-Packer Plus rear panniers. This waterproof
symmetrical set features the company’s proprietary QL2 attachment system, outer pockets,
horizontal and vertical compression straps, and
detachable shoulder straps.
The first thing
I became aware
of was how well
thought-out the attachment system is.
The design allows
each pannier to be
mounted on either
side of a rear rack.
There are several
options for adjusting the width and
depth of all points
of contact, guaranteeing ample heel
clearance. The QL2
hooks have plastic inserts of different sizes that can be swapped to fit
bar diameters from 8mm to 16mm,
ensuring a snug fit on most any setup. To mount,
simply pull up on the webbed handle, line up
the bottom hook located on the backside of the
bag with the legs of the rack, and drop it into
place. To dismount, pull up on the handle again.
With this ease of attachment and detachment, one might believe the panniers would
come off inadvertently while riding — not so.
In fact, I rode fairly rough terrain with a full
load of gear and experienced no issues.
The Cordura fabric is durable, waterproof
and completely sealed. The internal drawstrings
also help reinforce the safekeeping of inside
contents. The outside pockets have to be cinched
down by the compression straps, located on the
sides, so particular care must be
taken with smaller loads.
My only complaint of the
Bike-Packer Plus model is its few
compartments. There is an inner
pocket with zippered closures,
but when the bags are completely full, these are difficult
to get to. When touring, I prefer
the convenience of
several outside
pockets to keep
gear separated,
as I abhor digging through my
stuff or taking
it all out just to
find a small item
at the bottom of
everything. An extra
compartment with zipper access
on the “roof” of the bags would help.
Overall, I enjoy the ease of setup and security these panniers offer. They are great for
the commute and the long haul. Even though I
would like more outside pockets, the design is
simple and both water and bombproof — maybe
I just need to be more organized.
Colors include black, graphite, and yellow (tested). MSRP is $235 for the pair. Visit
OrtliebUSA.com for more information.
Vemma Nutrition
Vemma, short for “vitamins, essential
minerals, mangosteen, aloe,” recently sent me
a box of goodies including their main product,
Vemma, as well as their Verve! Energy Drink
(8.3-ounce can) and Verve! Low-Carb Shots
(2-ounce bottle).
The company claims that consuming
Vemma regularly supports a healthy
heart, boosts the immune system, creates energy, promotes good vision, and
produces and maintains healthy skin,
eyes, teeth, gums, and hair1.
The beverage’s main ingredient
is mangosteen, a purple
fruit that grows from a
tropical evergreen
tree found primarily
in Southeast Asia.
Mangosteen has
been used for centuries and has been
documented for its
numerous medicinal
properties. It contains
xanthonoids, believed
to help fight against certain diseases, reduce
inflammation, treat skin infections, and more.
Other ingredients include aloe vera gel, green
tea, natural fructose, natural flavors, xanthum
gum, and malic acid. Each serving has 12 vitamins, minerals and antioxidants and boasts
only 35 calories.
For the past few months I have been drinking two ounces almost every morning. The taste
is pleasant and very sweet although it’s difficult
to compare to other more common fruits, I
would say it has an orangey-kiwi-like flavor.
As for its health benefits, I most definitely
have noticed an increase in energy, and because
of this, have been drinking less coffee. I have
also noticed fewer signs of irritability and an
overall feeling of well-being. Perhaps it’s a
placebo effect — knowing that I am getting
so many vitamins and minerals in one serving — but I have honestly felt good and
have not often fell ill this fall compared
to those around me catching colds.
The Verve! products contain most of
the same ingredients, vitamins and minerals as Vemma. Additional ingredients include taurine, natural
caffeine, D-Ribose, Inositol,
and Choline Chloride.
Concerned about the
names of the last three
ingredients mentioned,
I looked them up. All of
these are fancy names
for naturally produced
amino acids, sugars and
vitamins that have been
used to boost the immune
system, treat anemia, prevent heart disease and
kidney stones, and even to treat and prevent
cancer, among other things.
As for the benefits, that mid-afternoon
crash has become tolerable. I don’t particularly
care for the taste of the Verve! Energy Drink,
but since it’s only 8.3 oz., I liken it to drinking
a Red Bull — sometimes it’s necessary, but
with Verve! I don’t get that nasty flu medicine
aftertaste and “fake” high.
For more information visit Vemma.com.
1.
Statements have not been evaluated by the FDA.
Bicycle Paper Winter 2012 - 7
Product reviews by darren dencklau
Cébé Cinetik Sunglasses
I had never heard of Cébé before being sent a
pair of their gray and orange Cinetik sunglasses.
They came in a padded case with three different lenses — orange, yellow, and clear. The
first thing I noticed was how light the frames
are, a svelte 58 grams. Trying them on, the
nose-piece sat comfortably and the
arms didn’t dig
into my head.
Looking
through them,
the mirrored orange lens provides
a very neutral color
and the peripheral
vision is excellent due to the
sparse material used on the arms.
Wind deflection was above par and my contact lens-covered eyeballs remained happy on
fast descents.
Although they may appear to be a bit cheap
and flimsy, I found them anything but. While
on a mountain bike ride this past summer, a
friend accidentally stepped on them after I set
them on a log during a rest stop. Although it
made a catastrophic noise and one of the lenses
popped out from the frame, they did not break.
Maybe I got lucky?
The Cinetiks have been one of
my go-to sunglasses, especially when the
lighting is iffy
while setting
out for a ride;
a quick and easy
lens swap turns them
from a bright sunlight repellant to a nighttime bug screen and
windbreaker. They are durable and
get the job done, and if they happen
to break or become lost, the monetary setback
is minimal.
MSRP is $49.95 and they are available in
four different frame colors. Visit cebe.com for
more information.
T-Leatherworks Mud Flaps
Fenders are a must in the Northwest, but
they do have their limitations; just ask anyone
following another rider closely on a rainy
group ride. Most full fenders only come
halfway down the wheel and water will
still stream up from behind, creating a
rooster tail aimed directly at the person
behind.
Seattle, Wash., resident Tarik
Abdullah recently started his
own small business called TLeatherworks, making leather
mud flaps that extend below a
regular fender’s reach. Fabricated from recycled strips
of various colors, he hand
cuts each one and adorns
many of them with rivets
and his signature single
cog logo.
I not so recently
received a pair of
them — one longer and narrower
designed for the rear
fender, the other shorter and
wider for the front. Each piece has two vertically aligned holes near the top center; just
line the perforations up to where you want
to situate the flap, drill through the fender,
and screw the included hardwear into place.
To make this process easier and to avoid
accidentally drilling a hole in your tire,
take the wheel out first. Abdullah also
recommends weatherproofing the
leather for longevity, but I haven’t
yet and they have functioned just fine.
T-Leatherworks’ mud flaps
give bikes a classy
English-style appearance, ala Brooks
Saddles, and do the
trick in nasty weather
conditions, surely to
the approval of anyone
following closely. If
you want to give your
commuter or even the
fancy weekend steed a
unique look while doing
others a favor by keeping
grime off their faces, you
may want to give these a go.
MSRP is $19 each or $35 per set. Visit tsleatherworkz.wordpress.com for more details and
photos of all offerings from T-Leatherworks.
CleanEthics Bottle Bright
By Claire Bonin
As a cyclist, you have probably experienced
the difficulty of trying to clean water bottles
after leaving them partially filled with leftover
energy drinks for a little too long. They get
gooey, stained, and smelly, often leaving an
unwanted and permanent taste no matter what
you fill them with. At home, many find their
way to the recycling bin.
I recently tried Bottle Bright, a chlorine-free,
non-toxic, and biodegradable product designed
to remedy this situation. It did an excellent job
of cleaning even the most tacky bottles selected
for testing. Simple to use, just put
warm water in the receptacle,
pop in a tablet, shake it and let it
sit for 10-15 minutes, et voilà!, a
clean bottle. It also works well on
hydration bladders and can be used
for all sorts of containers, including
coffee-stained mugs, with the same
result. Another plus, it doesn’t
leave any residual taste behind.
MSRP is $11.95 for a 10-pack
tube or $25.95 for 20-single
packets. Visit cleanethics.com
Socks Aren’t Just Socks
When it comes to what goes on my feet, I
am extremely picky. In fact, it’s safe to say that
you’ll never catch me wearing a pair of cheap
white cotton socks. Wool is my preferred material; it feels good, looks good, lasts a long time,
and can be worn many times before the odors
settle in. There are other alternative materials
that do the trick, but they usually are a wool
blend. I’ve been testing a few different socks
recently, and since the holidays are coming up,
I figured I’d feature them for gift ideas.
Here are my thoughts.
Darn Tough
Darn Tough is a family
owned and operated company located in Vermont.
They make socks that are,
well, darn tough! I have two
pairs — the Solid Micro Crew
and 1/4 sock. Both feature
high-density knitting
and the 1/4 offers
True Seamless™
technology, an undetectable toe seam,
DeFeet
and reinforced heel and
toe. They are great on the
bike and while running
and so far have held
up to their name. Darn
Tough is so sure of their
products they offer an unconditional lifetime guarantee. Maple
syrup is not the only thing made in Vermont.
Highly recommended. Content: 60% Merino
wool, 33% nylon, 7% Lycra®spandex. MSRP is
$17. Visit darntough.com for more information.
Sock Guy
If you’ve ever seen riders sporting funky
and colorful knee-highs at cyclocross or mountain bike races, there’s a good
chance that Sock Guy made them.
The company offers a
slew of fun graphics and
themes, including models called “Lucha Libre,”
“I Heart Livestock,”
and “Beano,” to name
a few. One of my favorites is a limited edition
that was made specifically
for Soulcraft Bikes at the
2009 Singlespeed World
Sock Guy
Championships; “No TP?
Wipe Here,” is embroidered near the arches,
suggesting that they can be used for more than
keeping your feet warm and comfortable.
I recently tried a pair of the Safety Meeting
crew socks ($9.95) made of acrylic, nylon and
spandex, as well as the Wooligan Granite ($12.95)
model, a winter sock with a 4” cuff constructed
of TURBOwool, which is a blend of polypropylene and Merino wool. Both models are super
comfy and the Wooligans are especially great
on cooler days. Visit sockguy.com for details.
DeFeet
Next up is a pair of the Cyclismo socks from
DeFeet. This model features a compression
fit, “no-feel” toe seam, ADVANSA Thermo
Cool™ Duoregulation, AeroSpeed™ Cuff,
and Aireator® mesh technology. So, what does
this all mean? Well, in
laymen’s terms, they
are fancy.
They “breathe” effectively, stay put, and
are pretty sleek looking
— black with a white
band on the cuff. DeFeet
has been manufacturing
high quality cycling
socks for 20 years;
they know a thing
or two about them.
Content: 38% Nylon,
33% Therma°cool, 16%
Lycra, 13% Elastic. MSRP
Point6
is $15. Check out DeFeet.com
for more.
Point6
Merino wool is the staple material at Point6,
as it naturally regulates body temperature,
controls odor, wicks away moisture and lasts.
The company’s name actually comes from the
number 98.6 — the body’s optimal temperature.
Using compact spun yarn, their socks feature
more fibers than ring spun yarn, which is typically used by other manufacturers.
I’ve had the opportunity
to test some of their 2013 line,
including the Big Day, Rider,
and Flyer models. All of them
have performed flawlessly so far
and after many wears, the material has stayed taut. My favorite
is the Flyer, which features
white wings on black. Go to
Point6.com for more.
For proper care on
all socks, it’s best to machine wash them inside
out in cool or warm water
on gentle cycle, then either air dry or tumble
dry on low.
see "review" on page 11
8 - Bicycle Paper Winter 2012
indoor Training
Fall Tune-Up for Your Body
by
Sylvie Allen, Personal Trainer
Fall mountain biking on the “Wet” Coast
can mean many things to us hardy mountain
bikers:
a)You are loving the rain on the trails that
were so dusty all summer,
b)You are tolerating the cooler, wetter
conditions just to get some exercise, or
c)You’re one of the lucky ones in Hawaii!
November is the time to check in on the
winter gear and swap your chamois shorts
for long underwear. Before the snow covers
the trails, hopefully your bike has had its last
tune and will be all clean for when you pull it
out come springtime.
This article isn’t about your bike though,
it’s about your body and the tune-ups you can
do for it before the next riding season rolls
around. Most of us have just spent six to eight
months wreaking havoc on our bodies by being
crouched over on the bike for countless hours
every week. If biking is the only exercise you
ever get, your body is definitely in need of some
rebalancing. Now that you’ve simmered down
from the summer cycling fury, it’s time to take
care of issues and perform some preventive
maintenance on you.
Cross-training is really important so you
move in more directions than just straight
ahead, spinning in circles. Running, hiking,
swimming, cross country skiing, weight training, etc., are all great activities that use different muscles and stretch out the ones that have
shortened over the summer. Additionally, next
spring you will feel amazing after some time
off the bike.
Strength training exercises specific to
mountain biking were suggested in the May
issue of Bicycle Paper, which can be found at
Bicyclepaper.com if you missed the printed
copy. This article focuses on stretches, mobility
exercises and self-massage techniques to open
up the hips and realign the posture. Remember,
if you have any pain or limited mobility, see your
physiotherapist for some hands-on treatment.
Shoulder Mobility
For these exercises, move within your range
of motion and don’t push through any pain. This
is a good warm-up to do every day. Perform the
following for one to two minutes each.
1. Halos with the Strap
•Keep the arms straight and your shoulders
low, away from the ears.
•Take a wider hold on the strap if the elbows
are bending.
•Do progressively bigger loops above your
head and try both directions.
2. Lat and Side Stretch
•Let the shoulders sink through your chest
and move the hips back.
•Bend left or right to lengthen the stretch
of your sides and hips.
•Repeat on the opposite side.
Self-massage
This should be done before exercise to
loosen up and gain greater mobility in the
joints. Self-massaging on specific trigger points
or knots will help reestablish the length-tension
relationship in the muscles, create more pliability and efficiency of movement, and help
prevent injury and/or speed up recovery.
1. IT Band Rolling on Grid
•Start at the hip and move one inch at a time
until reaching the knee. Breathe deeply
through the nose and relax the muscle,
letting yourself sink in over the roller. If
you get to a knot, hang out there for seven
seconds and rub your leg side to side to
add to this self-inflicted torture.
2. Glute Rolling on Ball
•Put the ball on your piriformis muscle, just
like if it was a wallet in your jeans' back
pocket... Find the spot where it hurts the
most and focus there.
•Move your leg straight out and to the side,
repeating five times.
3. Back Rolling on Grid or with Two Balls
•Start with the grid first. Begin at the hips
and then roll towards the neck.
•Support your neck as you roll towards the
head, lifting up the hips as you go.
4. Chest Rolling
•Put the ball right on your pectoral muscle
below the collarbone and either hold it with
both hands or use the wall or door frame
to hold it for you.
•Rotate the ball in very small circles in each
direction and then roll it towards the arm pit.
Halos with the Strap
Kneeling Hip Flexor Stretch
All photos courtesy of Sylvie Allen
Stretches
These can be done quickly before a workout
then held for longer afterward. Ease into the
stretch to where you just begin to feel it. Breathe
deeply through the nose to expand the rib cage
and think about relaxing the area. Hold until it
lets go a bit, usually 30-90 seconds.
1. Kneeling Hip Flexor Stretch
•Keep shoulders above the hips and pelvis
neutral.
•Kneel on your back leg and bend the front
knee to a 90-degree angle.
•Squeeze the back glute on the side you’re
stretching.
•Lean forward into the stretch without letting go of that butt squeeze and extend the
arm up to lengthen the stretch.
2. Groin Stretch (Frog)
•Kneel on a matt and widen knees with
the feet, remaining at a straight angle
with the leg.
•Lean forward on your elbows then push
the hips back slowly toward the feet while
keeping the back straight.
3. Glute Stretch on Wall
•Lying on your back with one leg up, push
yourself as close to the wall as possible
without letting the lower back come off
the ground.
•Bring the leg to a 90-degree angle and
put the free leg’s ankle on the knee. Push
away and down on the bent knee to get a
deeper stretch.
4. Thoracic Spine Stretch (Clock Stretch)
•Lying on your side, straighten the leg underneath you and bent the opposite knee
to a 90-degree angle and touch the floor
(assist with your lower hand).
•Stretch the other arm and your chest up
towards the ceiling.
Lat and Side Stretch
Groin Stretch (Frog)
IT Band Rolling on Grid
Glute Stretch on Wall
Back Rolling on Grid or with Two Balls
Thoracic Spine Stretch (Clock Stretch)
Sylvie Allen owns her own personal training
and mountain bike coaching business, Sweet Skills
Mountain Bike Coaching and Personal Training.
She’s been a trainer for 10 years and has been
coaching mountain bike clinics for more than 15
years. Racing has been a big part of Sylvie’s life
and being a former Canadian Downhill Champion is one of her many credits. You can reach
Sylvie for advice or lessons by emailing her at
[email protected].
Bicycle Paper Winter 2012 - 9
Calendar
Welcome to the Pacific Northwest’s Most
Comprehensive Bicycle Calendar
All events are listed chronologically within their respective sections: Events (clinics, expositions, lectures, etc.),
Camps, Multisport (events that include cycling as part of the competition), Series (competitions where cumulative
point standings are awarded), Cyclocross, Mountain Bike Racing (competition featuring singletrack and other
off-road riding), Mountain Bike Touring (rides featuring singletrack and off-road riding), Road Racing (bicycle
competition), Road Touring (road rides of various distances and for any type of bicycle), Track (velodrome-type
events). To conserve space, we’ve chosen to run websites only on events where both website and email are available. If you are an organizer and your event is not listed, or if the information listed changes, contact us and we
will gladly update the calendar. Please send your event information in the same style and format seen here.
All aspects of this event calendar are copyright 2012 Bicycle Paper. This calendar may not be transmitted or
reproduced by any means, electronically or printed, without written consent of the publisher.
some very remote, out of the way parts of Central
WA. Meet at Ephrata High Soccer Field. Limit
100. Jake Maedke, Vicious Cycle, 509-754-6361,
rideviciouscycle.com
Touring
February 2013
Feb 24: Chilly Hilly
December
Dec 1: December Populaire
Des Moines, WA. 101km starts at 9am at the
Marine View Expresso in Des Moines and to Orting. Alan Bell, Seattle Int'l Randonneurs,
seattlerandonneur.org
Dec 8: Street Scramble at the Market
Seattle, WA. How many of the 30 checkpoints
marked on a map can you find in 90 or 180
minutes? Solo or team. Fun way to explore the
city. Various categories. Refreshments at finish.
Eric Bone, Meridian Geographics, 206-291-8250,
streetscramble.com
Dec 21: Winter Solstice 200
Events
February 2013
Feb 10: Seattle Bike Swap
Seattle, WA. Seattle Center Exhibition Hall. A
bargain hunter's paradise where you can find new
and used cycling related equipment and clothing.
Over 100 independent sellers. Open 9am-2pm.
Entry fee: $5, kids under 15: free. David Douglas,
Cascade Bicycle Club, 206-769-6575, cascade.org
March 2013
Mar 4–6: National Bike Summit
Washington, DC. Join the NW advocacy delegations and visit the policy makers in Washington.
Visit BAW and BTA website for information on
their activities. League of American Bicyclists,
bikeleague.org
Mar 9–10: Seattle Bicycle Expo
Seattle, WA. Over 250 exhibits of gear, active
travel, rides and more. Event presented at Smith
Cove Cruise Terminal, Pier 91. Adult admission
$10 single-day pass; $12 two-day pass. Kids 15
or younger free. Cascade Bicycle Club,
206-522-3222, cascade.org
Idaho Waffle Cross
Dec 15
Eagle, ID. 5 races presented at Eagle Velopark.
First race start 11am. Noon start for Men 1, 2,
3 and 35+. Last start for Juniors and 1st timers
at 1:10pm. Most compete in 3 races to count
for overall series awards. Team Eastside Cycles,
idahowafflecross.com
Psycho Cross Pseries
Nov 25; Dec 1
Eugene, OR. Series of 5 events presented at Camp
Harlow. Combination of grass, gravel, pavement
and singletrack, barriers and run-up, no major
climbs. 7 start groups. First off at 10am. Oregon
Junior cyclocross series race starts at noon and at
12:30pm - Kiddie Cross. Last race at 3:30pm. Sal
Collura, CoMotion Classic Racing, 541-521-6529,
[email protected]
Seattle Cyclocross Series
Series
Nov 18, 25
Various, WA. Series of 7 events raced around
the Seattle area. Open to all categories. Overall
calculated on points. Race categories - age as of
12/31/2012. MTB without bar ends OK. Series
final earns double points. Registration closes 20
minutes prior to start. First start 9:15am. All
categories, including singlespeed and kids race.
Peter Stocker, seattlecx.com
Cascade Cross Series
Southern Idaho Cyclocross Series - SICX
Cyclocross
Dec 15; Jan 12
Bellingham, WA. Various courses. Self-seeding
categories A, B, C and youth. Cascade Cross
Series, cascadecross.com
Cross on the Rock
Nov 24
Various, BC. Series of 7 events. Multiple categories. Grass roots, laid back, fun, social, surprisingly
competitive. Norm Thibault, crossontherock.com
Grand Prix Tina Brubaker
Dec 2
Various, OR. Series of 9 events, best 7 results
count toward overall. Must race 5 events to be
in GC, top 30 score points. No BAR points. Field
limit 75 per categories. Cash for overall Elite men
and women. Beginners, Clydesdale, Masters, Singlespeed, Juniors and Seniors all welcome. Zone5
Promotions, gptb.cx
Dec 1–2
Various, ID. Series of 7 events. Overall calculated
on points for Men, Women, Masters 35+, Masters
45+. Best 5 results counts, need minimum 4 to be in
standings. Medals, raffle prizes. First start at 11am,
last at 2:10pm. Women have their own start time at
noon. Jared Rammell, cxidaho.com
November
Nov 24: Cross on the Rock #7
Nanaimo, BC. Beban Park. See race series for
details. Norm Thibault, crossontherock.com
December
Dec 1: Psycho Cross #5
Eugene, OR. See race series for details. Sal Collura, Co-Motion Classic Racing, 541-521-6529,
[email protected]
Dec 1–2: Sandy Point Cross - SICX #6/7
Boise, ID. Sandy Point State Park. Part of Southern
Idaho Cyclocross Series - SICX. cxidaho.com
Dec 2: Cowlitz Fairgrounds CX
Longview, WA. Janice Forbes, 360-747-0623,
highlander-cycling.com
Dec 2: WA State Cross Championhips
Arlington, WA. Presented at Arlington Airport
Park. Daniel Libeartor,
facebook.com/WAstateCXchampionship
Dec 2: Winter Cross
Vancouver, WA. At Ninkasi venue. New course.
Part of Grand Prix Tina Brubaker. David Saltzberg,
Zone5 Promotions, 360-823-9778, gbtb.cx
Dec 8–9: USGP of Cyclocross
Bend, OR. Series finale. Hosted on the 2009-10
National Championship course which features
a fly-over, a classic set of stairs and surely mud
galore. OBRA and USA Cycling categories on
both days. usgpcyclocross.com
Dec 15: Kringle Cross
Eagle, ID. Donation/drop off spot for the Treasure
Valley Salvation Army. Bring unwrapped toy.
Part of Idaho Waffle Cross. Team Eastside Cycles,
idahowafflecross.com
Dec 15: Spiller Cross
TBA, WA. See race series for details. Cascade
Cross Series, cascadecross.com
January 2013
Jan 9–12: Cyclocross Nationals
Madison, WI. usacycling.org
Jan 12: Chiller Cross
Bellingham, WA. Series finale at WWU Campus.
See race series for details. Cascade Cross Series,
cascadecross.com
Road
Nov 25: Psycho Cross #4
Eugene, OR. See race series for details. Sal Collura, Co-Motion Classic Racing, 541-521-6529,
[email protected]
Racing
Monroe, WA. Evergreen State Fairgrounds. See
race series for details. Dan Norton, seattlecx.com
Mar 10: Gran Fondo Ephrata
Nov 25: Seattle Cyclocross #7
March 2013
Ephrata, WA. 78 miles, mass start 9am. Timed
to provide recognition to top finishers. Glimpse
evergreen vegetation growing in the city. Explore
different areas than in the past. Ride lasts
about four hours, with plenty of stops. Shawn,
urbanadventureleague.blogspot.com
TBD, WA. 4th annual Solstice ride. Start Friday
and ride through to Saturday morning. Alan Bell,
Seattle Int'l Randonneurs, seattlerandonneur.org
January 2013
Jan 1: Mr. Don's First
Century of The Year Ride
Kenmore, WA. Annual ride featuring the one
and only Don Jameson leading us out for a great
start to another season of cycling. Start 8am at
Logboom Park. Don Jameson, 425-318-0663,
redmondcyclingclub.org
Jan 1: New Year's Day Ride with BTA
Bainbridge Island, WA. Washington State season
opener. Classic 33-mile recreational ride around
Bainbridge Island. 2,675' of climbing. Course open
8am-3pm. Cascade Bicycle Club, 206-522-2403,
cascade.org
March 2013
Mar 3: Chilly 200
Victoria, BC. 200km brevet, randonneur event.
Start 7am. BC Randonneurs, randonneurs.bc.ca
Mar 9: Solvang Century & Half Century
Solvang, CA. 50-, 65- or 100-mile ride start/end
at Hotel Corque. Finish line festival. Benefits SCOR
Cardiac Cyclists Club and 3 summer camps that
support children with heart related illnesses. Randy
Ice P.T.,C.C.S., 562-690-9693, bikescor.com
Mar 16: McClinchy Mile
Arlington, WA. Scenic Snohomish County loops of
easy 20-, flat 34-, or challenging 47-mile rolling hill
rides. Short & long loops include Centennial Trails.
Combine loops for spring century. Start at Haller
Middle School. Debby Grant, 425-778-5530,
bikesclub.org
Mar 16: Oregon Spring Populaire
Forest Grove, OR. 100km around the wine
country, open to all. RUSA sanctioned. Oregon
Randonneurs, orrandonneurs.org
Portland, OR. Join the BTA for a ride around town.
This family-friendly excursion will take place rain
or shine. Ride along side BTA's staff and discuss
the new and proposed bike facilities. Carl Larson,
Bicycle Transportation Alliance (BTA),
503-226-0676 x 16, bta4bikes.org
Mar 24: Victoria Populaire
Vancouver Island, BC. 60 km following the
Victoria, Saanich route. Start at 10am on
Burnside Rd behind the Tilicum mall. Mike Croy,
BC Randonneurs Cycling Club, 250-385-2769,
randonneurs.bc.ca
Mar 30: Banks-Elsie Brevet
Jan 1: New Years Day Populaire
Jan 1: Polar Bear Ride
Bend, OR. 30-mile road ride to Alfalfa and back.
There are no steep climbs, but small rollers coming
back into town. 10am start. Meet at Hutch's on
3rd St. Free. Hutch's Bicycles, 503-382-6248,
hutchsbicycles.com
Jan 13–19: Hawaii Classic
Waikoloa, HI. Explore the perimeter of the Big
Island of Hawaii on a week-long tour. Can be
tailored to all levels. Average 45 miles per day.
Also available 1/27, 2/10, 2/24, 3/10, 4/21,
10/13, 10/27, 11/17, 11/24, and 12/26. Bicycle
Adventures, 800-443-6060, bicycleadventures.com
Jan 19: Camano Island Populaire
Stanwood, WA. 102km starts at Stanwood Haggen and tour around the island. Pre-registeration
requested. Seattle Int'l Randonneurs,
seattlerandonneur.org
Jan 19: Conway Populaire
Conway, WA. 137km starts at Conway County
Park. Ride to Big Lake, Fairhaven, Chuckanut,
Bow-Edison and back to Conway. Pre-registeration
requested. Seattle Int'l Randonneurs,
seattlerandonneur.org
Jan 20: Palm Tree Ride
Porltand, OR. A bicycle ride passing by the
multitude of palm trees and other tropical and
Victoria, BC. Ride around Greater Victoria.
Start 10am at University of Victoria (parking lot
#2) for 50 or 100km routes. Intro to randonneur
brevet. Open to all. VicPop pins for finishers.
Mike Croy, BC Randonneurs, 250-385-2769,
randonneurs.bc.ca
Banks, OR. 200km ACP brevet. Susan F, Oregon
Randonneurs, orrandonneurs.org
December
Track
Dec 27–30: Superior Glass 4-Day Race
Burnaby, BC. Racing program starts at 5pm,
camps and clinics before. Kelyn Akuna, Burnaby
Velodrome Association, burnabyvelodrome.ca
January 2013
Jan 11, 18, 25: Burnaby Club Racing
Burnaby, BC. Starts with novice women at 4pm,
followed by A, B, C category racing from
5-8:30pm. Burnaby Velodrome Association,
burnabyvelodrome.ca
February 2013
Feb 1, 8, 15, 22: Burnaby Club Racing
Burnaby, BC. Starts with novice women at 4pm,
followed by A, B, C category racing from
5-8:30pm. Burnaby Velodrome Association,
burnabyvelodrome.ca
March 2013
Mar 1: Burnaby Friday Club Racing
Burnaby, BC. Starts with novice women at 4pm,
followed by A, B, C category racing from
5-8:30pm. Burnaby Velodrome Association,
burnabyvelodrome.ca
Book review
“Book”
from
Page 1
racing to honor his brother’s memory. In 1937
he won his second Giro d’Italia six-week after
recovering from a bout of
pneumonia.
By then the political
scene had changed in Italy,
Mussolini and the fascist
regime used sport as propaganda and interfered
with Gino’s athletic career,
cutting short his aspirations
to claim both the Giro and
the Tour in the same year.
Forced to race in the 1937
Tour de France, he was sent
home before the end by the
Italian Cycling Federation.
In 1938, they forbid him to
race the Giro. That same year,
after an incredible fight on
the back roads of France, he
won his first Tour.
By October 1940 Italy was at war, and
although he failed the medical check-up and
was considered unfit to serve, Bartali would
10 - Bicycle Paper Winter 2012
become an army bike messenger, serving until
1943. But the war wasn’t over, the Nazis took
over Italy after the fall of
Mussolini and that’s when
Bartali’s life took an unexpected turn, as he joined
the secret resistance effort
lead by Cardinal Elia Dalla
Costa. Over the next three
years, Bartali provided
shelter to a Jewish family
in need of a hiding place.
He ran counterfeited ID
documents hidden in his
bicycle’s seat tube between
cities. Pretending to be
training, he covered hundreds of miles to deliver his
lifesaving cargo. He used
his fame to lure away German SS patrols at a major
train station, providing Jewish travelers with
precious unattended minutes to switch trains
more safely. Due to the secretive nature of this
underground operation, not much is known
about the full impact of Bartali’s involvement
and Gino himself was quite tight lipped about
the full nature of his accomplishments, as he
considered himself a small part of the organization, not its star.
By 1947 racing had resumed, as did the
battle between Fausto Coppi and Bartali. Coppi
went on to win his second Giro, but refused
to race for Bartali at the 1948 Tour de France,
preferring to skip the race altogether. While
the brewing Italian political climate reached
its climax following an assassination attempt
on the government’s opposition leader, Bartali
found himself in the mist of an epic battle with
Louison Bobet and Jean Robic on the roads
between Carnes and Briançon. That decisive
stage would see Bartali ride feverishly to close
a 20-minute deficit, bringing him just short of
Bobet and first place on the overall classification. That inspiring performance helped restore
pride and spirit in his country and the next
day Bartali would finish his comeback to take
the lead from Bobet, clinching his second Tour
victory ten years after his first.
Road to Valor tells the amazing story of a
Tuscan hero unknown to most readers. More
than a cycling champion, Bartali inspired a
country in a time of adversity and impacted the
lives of many who may not have lived without
his relentless and unselfish efforts. Extremely
well researched and written, the book will keep
you captivated from cover to cover.
Road to Valor,: A True Story of World War II
Italy, the Nazis, and the Cyclist Who Inspired a
Nation. Aili and Andres McConnon, Random
House, Inc./Crown Publishers, hardcover, 336
pages. $25.00. Paperback $16.50.
Other Recommendations
Reference Books
75 Classic Rides Oregon, and 75 Classic
Rides of Washington. Mountaineers Books.
$21.95 each.
These newly released books (June
2012) feature downloadable cue sheets,
color photographs and well-designed
maps of rides varying from familyfriendly jaunts to epic one-days. A perfect
reference, they provide information on
road conditions, elevations, distances,
and ratings to help you choose new
routes that will suit your level of ability
and ambition.
opinion
Or Worse
By Maynard Hershon
I’m riding south on the paved Platte River
bike trail, heading up a short hill, looking ahead
to the blind left-hand turn at the top. A guy
coming toward me rounds the corner going
way too fast. He sees me, realizes suddenly that
he’s not going to make it around the corner,
and yells, “Sorry!”
The instant I see him, I figure that when he
sees he’s not gonna make the turn, he’ll grab at
one or both brakes, lock a wheel and slide out,
directly under my front wheel.
But he doesn’t. He tries to ride it out.
He’s going too fast. He can’t turn his bike
tightly enough to stay on the path. He goes
wide, leaves his side of the trail and crosses
over my side right in front of me, still on his
wheels. He rides off my side of the path into
the gravel, crashes and bounces back up on the
path behind me.
He’s on the ground next to his bike. Skinny
guy, twenties, in Lycra shorts and jersey. Just
then, the woman he’s riding with rolls around
the corner, rides past me and stops trailside
next to him.
I say to him, “How’re you doing?”
He’s already up, remarkably. He says he
thinks he’s okay. I ask him if he has a phone.
He picks up his bike, a lovely new-looking
Pinarello, and I can see that the rear derailleur
is broken away from the frame.
His woman friend looks up at me and asks,
“What are you doing here?”
Baffled, thinking she might feel I was
somehow at fault, I ask her if she saw what
happened. She says she saw it all.
“Get out of here,” she says to me. “Why
don’t you just go away?”
I tell her I want to be sure I can’t help out
in any way before I leave there.
“Go away,” she says. “Get out of here.”
All through this, her male friend is looking
at his bike. He has remained calm and sorry
that he nearly hit me. He seems uninterested
in her comments or my responses.
She again tells me to get the hell outta there.
I ignore her and ask him again if he has a phone.
“She has one,” he says, “and we don’t live
too far from here.”
“So you’re doing as well as could be expected,” I ask. He tells me he is, and I wish
him good luck. I climb the rest of the hill, not
excited about continuing my ride. I can’t believe
what has just happened, the close call and the
inexplicably angry woman.
I ride another two or three miles and sure
enough the guy passes me. He’s riding her
bike, looks too small, on his way to get the car,
I suppose. I ask him if he’s doing okay and he
says he is. Take care, I say.
That was Friday. On Monday I had another
near-head-on on the same bike path in another
area of limited line-of-sight. Neither incident,
you will note, happened on a weekend, when
we expect scares on the bike path. In neither
situation was there a bike failure or flat tire to
blame, only bad judgment.
In both instances, someone forgot that the
trails are two-way, that you
can’t depend on using both
sides without surprises, without
consequences. In both instances,
the careless rider was wearing
black shorts and a jersey; both
looked like bike riders. Like they
should know better.
A head-on involving two
cyclists is awful to imagine. The
speed limit on the bike trail is
15mph but many riders go faster. A collision at a closing speed
of 30 or 35mph? Even 40mph?
Ambulances, emergency rooms, long periods
of recovery and physical therapy ... or worse.
I’d like to remind you once again that staying to the right is not only the law, it’s good
sense. If you can see miles ahead and behind,
and you want to ride side-by-side with your
friend, no problem. But if you can’t see miles
or even yards ahead, stay to the right.
If you know you tend to stare down at the
road ten feet in front of your front wheel, lift
your head. If you look just ahead and you see
something you have to avoid, it’s too late. Look
further ahead.
Slow down and stay right especially if you
can’t see what’s coming.
product review
Lights & Motion Taz 800
By Darren Dencklau
Lights & Motion has been cranking out their
products in Monterey, Calif., for roughly 20
years. The company takes
pride in designing and
building everything
here in the U.S. The
Taz 800 is from their
“Crossover” line of
illumination. It is selfcontained, meaning no
detached battery unit,
waterproof, and is built for
both commuting and trail riding.
Featuring three high-powered
LED bulbs, there are five mode settings, high (800 lumens), medium (400),
low (200), pulse (200) and flash (200). The lower
power settings provide a longer battery life and
are good for the commute, while the high setting effortlessly turns night into day — making
trail riding a very viable option. On its brightest
setting, the Taz 800 is rated to last two hours
(four on medium, eight on low, 12 on pulse)
and the flash mode is projected to illuminate
for 24 hours before requiring a recharge using
the included cord that plugs into a USB port.
On the trail, the beam emitted from this light
is both powerful and wide and when compared
to the company’s higher end “Performance”
line, it holds its weight respectably. One of my
favorite features is the battery life indicator.
The clear top mounted power button glows green when the light
is fully charged, amber serves
as a warning, and then flashes
red when it’s getting close to
“dying.” This is a great design,
and especially comes in handy while
trail riding. Behind the power button is
another switch, which turns off and on
the amber lights located on each side.
The Taz 800 is exceptionally simple
and easy to mount onto handlebars — Lights
& Motion also offers a helmet mount attachment for an additional $10. I can charge up at
work and by nightfall it’s ready to go. So far I
have been very impressed and the estimated
battery life seems to be accurate. Those extra
lumens offer a sense of security on really dark
bike paths and lights up the singletrack to boot.
Weight is just 215 grams. MSRP is $249.
There is also a Taz 1200 model and Stella 300
in Light & Motion’s Crossover line. Check out
lightandmotion.com for more information.
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Visit our website or
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Website: www.lamourebikes.com
Home Based Health Business
While you are on the right, don’t count
on the people coming toward you on the path
to do the same thing. Look ahead. Anticipate
inattention or imperfect bike control from your
fellow path users. They may be new riders or
big risk takers or they may be
distracted.
Nothing I tell you here is
going to keep you, always and
forever, from danger on the
paths. But if you stay to the right
and hold your head up and look
ahead, if you slow down and
stay right when you can’t see
ahead of you, and if you expect
other people to do foolish things
more often than they should, you
should be able to finish your ride.
On your bicycle.
If the paths are as sketchy as I describe
them, column after dreary column, why do
you or I keep using them? Well, if (as I put on
my helmet and gloves) I thought about the two
near head-ons I had last week, I might begin
to think of city streets and suburban roads as
more inviting than bike paths. As unconcerned
with safety as so many drivers are, some cyclists
are no better.
I see those cyclists on nice road bikes, wearing road cyclist clothing, endangering their
fellow bike path users. When my moment of
outrage passes, I thank the gods, Eddy and
Gino, that those people are riding, not driving.
Every cloud....
trivia answers
Answers from page 2
A1. Silver medal by Colorado’s Katie Compton. She accomplished this in Belgium in
2007 and again in 2011, this time in Germany. Prior to Katie’s successes (she was
the first-ever American woman to podium at 'Cross Worlds) the top performance
was by Seattle rider Ann Knapp, who was 4th in 2004 in France.
A2. Also a second place finish by Jonathan Page (New Hampshire) at the 2006
Championships in Belgium.
A3. Dutchman Lars Boom and Belgian Niels Albert. Dutchwoman Marianne Vos has
clutched the road, mountain and track world titles, from Junior through Senior, but
only started winning 'cross rainbow jerseys as an Elite rider.
A4. Matt Kelley got a gold medal in 1999 in Slovokia (on clincher tires), Walker Ferguson
took silver in the Netherlands in 2000, and Danny Summerhill also claimed a silver
in 2006 in Belgium.
A5. Pijnacker, Netherlands, was the place, November 11, 2007, was the date, and Katie
Compton was the rider. Hoping she wins that elusive world title on homegrown
this year.
NW TOUR GUIDE: JAN 16
DARREN DENCKLAU
NW RACE GUIDE: JAN 28
[email protected]
MARCH BP: FEB 5
(206) 903-1333 EXT. 103
ROCKY MTN GUIDES: FEB 26
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Alex (503) 550-2418
Bicycle Paper Winter 2012 - 11