1. food and drink
2. food
3. grains and pasta

Pedalin’
Times
Welcome, New Members!
Steve Maring
Columbia, 65203
Paula and Arthur Rawlings
Columbia, 65203
If you’re looking for someone to ride with,
Send out an email to the club at
[email protected].
How Will You Celebrate?
National Bike Month is so much more than
31 days in May. It's a celebration of bikes; a
reminder to get rolling again; a gateway to
riding more often; a time to evangelize the
beauty of bikes; and much, much more.
Since 1956, May has been recognized as
National Bike Month
Official Journal
of the Columbia
Bicycle Club
May
2015
Short Bike Rides Add Up to Big Heart Health Gains
Even trips of 10 minutes or less can prevent high blood pressure
By selene yeager Bicycling
When it comes to exercise, many of us still have an all-or-nothing
attitude. If we’re not going to get a “real” ride in, why bother
pulling out the bike? But new research shows that, though
sustained efforts are best for losing weight (and, of course,
getting ready for a race or charity ride), even pedaling around for
just 5 to 10 minutes on a regular basis can help keep your heart
healthy.
The study published in Medicine & Science in Sports & Exercise
looked at the activity levels and heart health of more than 1,500
men and women ages 37 to 55 over a five-year span. Those who
racked up the highest amount of short-bout activity (the average
was 28 minutes) on a daily basis were 31 percent less likely to
develop high blood pressure than those who accumulated the
least. Each 10-minute increase in short-bout activity dropped the
subjects’ risk 9 percent.
Typically these short bouts of exercise involve taking the stairs
and walking down the street to a store instead of driving, but an
ideal way to rack them up is by bike. Trips of a mile or so, which
account for many of our daily errands, take just 6 minutes at a
casual pace. Run a couple of those each day and you’ve already
hit your heart-protective benchmark.
The beauty of short trips is that you don’t even have to kit up for
them—there’s no real need for a chamois if you’re on your bike
for only 10 minutes. So keep a backpack handy and grab your
bike instead of your keys whenever you don’t have far to go. It’s
more fun than driving, and better for you, too.
Roads Were Not Built for Cars
Roads Were Not Built for Cars tells the
story of the "Good Roads" movement, and
in so doing, the history of the League of
American Bicyclist, which was founded in
1880 right at the time of the bike boom in
the United States.
Pedalin’ Times
May 2015
Columbia Bike Club
Page 2
Pedalin’ Times
Pedalin’ Times is the official
publication of the Columbia Bicycle Club,
P.O.Box 110, Columbia, MO 65205-0110, a
not-for-profit corporation for the promotion
of biking.
Pedalin’ Times is published monthly.
Deadline for submissions is the second
Tuesday of the month.
Pedalin’ Times welcomes articles that
would be of interest to the membership. We
prefer that submitted articles be either
typewritten or submitted as an electronic
file. Articles & letters for publication may
be mailed to the editor at P.O.Box 110,
Columbia, MO 65205-0110, or e-mailed to:
[email protected]
Articles may be edited for grammar,
clarity, and good taste. The editor reserves
the right to refuse publication of any item.
Annual dues for the Columbia Bicycle
Club are $20.00 (US) per household.
If you move, please let us know by
sending a notice to the address listed above.
We really do want you to get your copy of
the newsletter.
CBC Officers 2015
President - Bob Glidewell
573-441-8415
[email protected]
Vice President - Kristen Veum
573-289-9798
[email protected]
Secretary - Ken Lyle
573-999-0998
[email protected]
Treasurer - Bob Smith
573-356-8786
[email protected]
Pedalin’ Times editor & staff
Bob Smith
356-8786; [email protected]
Pedalers
Judy Knudson
443-1330; [email protected]
April 7, 2015
The meeting was called to order by President Bob Glidewell at 7:30
with 14 members in attendance.
Treasure’s Report: Current balance is $3,571.28. The only expense
during March was for Pizza and the annual PO Box fee. The club
received $62.82 from USA Cycling for events that we supported this
past year.
Old Business: The club formally endorse Options One and Three for the
proposed new trail segments to be built by the City of Columbia, in a
letter to the City Counsel.
New Business: Steve Skolnick reported a BAM discount for club
members. Information will be forwarded to club members.
Ride Reports: Walt’s has a fund raiser April 26 for a former employee
who was injured in a bike accident.
Monday Evening Sleazy (Slow and Easy) Rides will resume April 20th.
Frank and Brenda reported on a ride in the Texas Fredericksburg hill
country. They met great people and shared the road with friendly
drivers. They recommend the Hill Country Bicycle Works (Bike Shop)
if you are ever in that area.
Kansas has several great Bike rides (Cottonwood 3 day Road Ride, Dirty
Kansa 200 Gravel ride) It also has friendly drivers.
A report on the Clinkmeister who made if to Florida with only a
reported 32 McD stops so far.
Pizza was served at 8:10 as conversations continued and the meeting
was adjourned
Submitted by:
Bob Smith for Ken Lyle
Now with Bike Club Discount for Parts, Labor &
Accessories
Fast Food May Help You Recover
Why not opt for a hamburger
and soda after a ride?
By Amby Burfoot Bicycling
A new study in the
International Journal of Sport
Nutrition and Exercise Metabolism has found that fast
food from McDonald's is just as good for glycogen
resynthesis (i.e. recovery) and subsequent performance
as sport foods recommended for this use. The research
team measured a large number of variables related to
recovery—from blood cholesterol to thigh-muscle
glycogen content to time-trial performance—and
couldn’t find any significant differences between the
two refueling approaches.
In the study, 11 recreational athletes performed two
separate exercise tests on a stationary bicycle. After
completing a 90-minute ride that included some tough
intervals, they underwent muscle biopsies to measure
their now-depleted level of glycogen. For the next four
hours, they rested in a chair while consuming two
modest meals of either fast foods or sport foods (see
Table below). After four hours and another leg biopsy,
the subjects completed a 20K time trial as a
performance test to confirm their glycogen resynthesis.
All subjects followed both protocols—eating fast food
after exercise or sports foods after exercise—in a
randomized procedure with a week of rest between
tests. They were informed about the two types of meals
they were consuming and could see all packaging,
boxes, and labels.
All meals were roughly 70 percent carbohydrate and
10 percent protein. Both the fast food protocol and the
sports food protocol included nearly equal amounts of
carbohydrates, proteins, fats, and calories.
Researchers found that both protocols produced similar
levels of glycogen resynthesis, glucose response,
insulin response, cholesterol response, and time-trial
performance.
“We expected to see about the same glycogen
recovery, but we were not expecting the nearly
identical blood data, or the nearly identical time-trial
times,” says researcher Brent Ruby, Ph.D. “Our results
show that fast food, in the right amounts, can provide
the same potential for muscle glycogen as sports
nutrition products that probably cost more.”
Asked about possible health differences between sport
foods and fast food, Ruby, from the University of
Montana's Work Physiology and Exercise Metabolism
Continued on page 4
Pedalin’ Times
What to Do If You Hit a Wild Animal
With Your Bike
How to handle a hit-and-run—when you're the one
who caused the accident
By Caitlin Giddings Bicycling
When a hit-and-run happens in
the bike community, we do our
best to band together as cyclists
to track down the perpetrator.
But what about when a cyclist
is the perpetrator and the victim is an unsuspecting
waterfowl?
According to BikePortland.org, recently in Oregon an
unidentified man in red-and-black spandex ran down a
duck with his bicycle and left it for dead, despite the
protests of other trail users. Now a hunt to identify the
rider appears to be underway in Portland.
As animal lovers, our first response to this reported
crime scene was outrage. But then, we wondered:
What do you do when you injure an animal while
riding? Continuing on your way without assessing the
status of the victim seems callous. But assuming the
incident was purely unintentional, is there anything to
be gained by turning yourself—or your hapless
casualty—in?
We spoke to Franklin Klock, a naturalist with the
Carbon County Environmental Education Center, who
told us that, should you strike a wild animal, your
recommended course of action varies from state to
state, and county to county. If the animal survives the
incident, in Pennsylvania, where his office is
headquartered, any wildlife rehab has to be done by a
licensed wildlife rehabilitator.
“It’s illegal here for the average citizen to care for
injured wildlife in any way, even if they caused the
damage,” Klock says. “So if someone does hit a duck
with their bike, it’s not legal for that person to take it
home and care for it to put it back in the wild.”
Klock recommends calling a local wildlife
rehabilitator who can instruct you how to carefully
package an animal and bring it in. If that’s not
possible, he says, try your veterinarian—while vets
aren't required to treat wild animals, they’re legally
licensed to do so for up to 24 hours. Unfortunately
Klock says most wildlife departments don’t have the
manpower to go out into the field to track down the
injured animals people call in.
So should you ever leave an injured animal behind?
Definitely, if that animal is on the state Rabies Vector
Continued on Page 6
May, 2015
3
Time to Get Freekeh!
Fast Food (Con’t fm pg 3)
Center, said: “I’ll tell you this, you won’t find sports
nutrition products down at the local farmers’ market.
Americans don’t have health problems because they’re
not eating exclusively organic, or vegan, or whatever.
They have problems because they eat too much for the
very little exercise they get.”
Move over, quinoa. These five nutrient-packed whole
grains will shake up your fuel options and help you
nail your carb quota so you can ride harder for longer.
By Matthew G. Kadey, M.Sc., R.D. Bicycling
1. If you like quinoa try kaniwa
This South American relative of quinoa is crunchier,
sweeter, and has more protein and fat-fighting fiber.
Prepare and eat kaniwa (pronounced kanyi-wa) just
like you would quinoa. Try it in pancakes by folding
the cooked grains into the batter.
2. If you like bulgur try freekeh
This Middle Eastern version of wheat is harvested
underripe, then sun-dried and roasted for a fresh smoky
flavor and chewy bite. It retains maximum nutritional
value, including lots of protein and fiber. Use it in
tabbouleh, soups, and salads.
3. If you like brown rice try black rice
Chinese black rice packs the same cholesterol-lowering
antioxidants as those found in dark berries. Better yet,
its thin bran layer makes the deeply flavored grain
quicker to cook than its brown counterpart. Great in
stir-fries and cold salads.
4. If you like popcorn try sorghum
Think of this grain from India as a chewier version of
Israeli couscous. Studies show sorghum has high levels
of disease-fighting phenolic antioxidants. Simmer it
like rice (it takes about 50 minutes) or pop it as you
would corn kernels.
5. If you like oatmeal try teff
A staple among Ethiopian endurance athletes, this tiny
grain delivers higher levels of energy-boosting iron
than other grains. It cooks up porridgy rather than
fluffy, so try it as a hot cereal for breakfast, or as a riff
on polenta.
Pedalin’ Times
In many ways, the Montana result recalls the chocolate
milk studies of several years ago. Those studies
generally found chocolate milk to be as good for
recovery as specially-formulated sports drinks.
Respected Boston runner and nutritionist Nancy Clark,
R.D., says the new study doesn't surprise her. “I
haven’t yet seen a study where a commercial
supplement outperforms real foods,” she notes. “The
supplements may seem impressive because they offer
a precise ratio of carbohydrates to protein, but you can
get the same from tastier, less pricey real foods with
adequate carbs, protein, and calories."
The Montana researchers concluded: "These data
indicate that short-term food options to initiate
glycogen resynthesis can include dietary options not
typically marketed as sports nutrition products such as
fast food menu items."
Fast Food
Hotcakes
Hash Browns
Orange Juice, sm.
Hamburger
Coke, med.
Fries, sm
Sports Food
Gatorade, 20oz
Kit's Orgaic PB
Clif Shot Bloc,1
Cytomax 10oz
PowerBar
PowerBar Energy Chews
Total Calories: 1330
Total Calories: 1303
Time Trial: 34.3 minutes Time Trial: 34.1 minutes
When subjects glycogen-reloaded with equal calories
and equivalent carb-protein ratios from fast foods and
sports foods, their subsequent time-trial performance
was virtually identical. The same held true for many
blood measures, including glucose, insulin, and
cholesterol.
May, 2015
4
Yes It’s Spring
FORTNIGHTLY BIKERS Morning
Tuesday & Friday Meet at parking lot of Forum
Entrance to Katy Trail 9AM Time and location changes
by email. For more info call Lynn Storvick 445-4038 or
Pat Hilderbrand 449-6106.
The POETS rides are
published by email. Usually Sunday, but sometimes
Saturday if the forecast is bad. For more information or
to be added to the email alert list, contact Janet Lasley
at: “[email protected]”. See the POETS Web Site
“http://www.weekendpoets.org”
Ride, Ride, Ride
ONGOING REGULAR RIDES
Speed & Difficulty indicated by the number of bicycles.
To list other open rides that happen regularly,
Contact: Bob Smith at “[email protected]”
Daylight Savings Ends November 2nd
Weather permitting ………………………
The Saturday morning trail rides. For more
information or to be added to the email list, contact Judy
Knudson at: [email protected]
Rides to look forward to:
Columbia and Nearby
May 5
May 24-25
The Saturday morning Easy Rider
Rides go whenever it’s dry and above 50. For more
information or to be added to the email alert list, contact
Bob Smith at: [email protected]. Check
“http://home.centurytel.net/Easy_Riders”
Monday night ride. All SLOW and EASY
Sleasy Riders (Slow and Easy) from Boone County
Water Dist on Rangeline towards airport. This is
designed for riders making the transition from trail to
road you only ride as far as is comfortable. For more
information Email Frank Schmidt at
[email protected].
July 4
Aug 3-10
Aug 23
Help us to fill in the details of these and other events
that you know about!
The Tuesday night Easy Riders
Rides For more information or to be added to the email
alert list, contact Bob Smith at: [email protected].
Routes at http://home.centurytel.net/Easy_Riders
The Show and Go rides
Evening Rides Thursday from Perry Phillips Park at 6:00
PM and Sunday at 2:00 PM. whenever it’s dry and above
40. The evening ride will resume in April. Sunday
starting place changes each month. Apr: Fairgrounds,
May: Woodrail., Jun: Perry Phillips Park, Jul: Rangeline,
Pedalin’ Times
June 21
2014 Rides
Tour de Stooges
Pedaler's Jamboree
Horsey 100
Tour of Kansas City Gran
Fondo
Annual Club Ride
Door County
Bike MO, Columbia
SOURCES OF INFORMATION
Columbia PedNet Coalition … www.pednet.org
CyclExtreme ... www.cyclex.com
League of American Bicyclists. www.bikeleague.org
Missouri Bicycle Federation … www.mobikefed.org
Tour de Stooges ...stooges.rogerkramercycling.org
Shuttleguy ... www.shuttleguy.com/
Walt’s Bicycle & Fitness... www.waltsbikeshop.com
May, 2014
5
What to Do (Con’t fm pg 3)
Could a Mouthguard Make Riding Easier?
List, like raccoons, skunks, and groundhogs are in
Pennsylvania, which means even the wildlife
department isn’t licensed to handle them. If you hit an
animal not on that list, like the aforementioned duck,
Klock says it’s an issue of ethics, safety, and common
sense that varies on a case-by-case basis.
Researchers say a custom mouthpiece could help
cyclists breathe better
“We had a mountain biker find a great horned owl in a
local park,” he says. “He stuck it in his jersey and
brought it here, and the man is incredibly lucky that the
owl was so out of it that it didn’t shred him. That’s not
what we’d recommend—it’s just not safe. If you’re
five or 10 miles from the nearest town and you don’t
know if you’re going to get ahold of someone, I
wouldn’t consciously and responsibly tell someone to
pick that animal up and bring it.”
So what if, as with Portland’s unfortunate duck case,
the collision is fatal? While we don’t recommend
peeling out immediately without assessing the situation
first, there does appear to be wisdom in the philosophy
“live and let die.”
“Well, we are an environmental center as well as a
wildlife rehabilitative center,” Klock says. “If the
animal is already dead, move it off to the side and let
nature take its course. By picking that dead duck up,
you’re actually taking food away from animals that
may need it.”
In an update to the original duck incident,
BikePortland reported the local park and recreation
district has no specific penalty for killing ducks, but
that they were interested in talking to the rider because
the species is covered under the Federal Migratory
Bird Act. But though penalties might exist, it’s
unlikely the case will go further. You’re subject to
fines—and potential imprisonment—if you
intentionally injure any animal, Klock says. But there’s
no law against accidentally hurting one, which is what
appears to have happened in Portland.
By Molly Hurford Bicycling
If you’re already looking for a
cycling-themed costume for
next Halloween, consider this:
You can go as a cross between
Eddy Merckx and Hannibal
Lecter, all while improving
your VO2 max and astounding friends with your
brilliant “Cannibal” getup.
Of course, we’re talking about wearing a mouthpiece
while you ride. A recent study published in the Journal
of Strength and Conditioning Research analyzed 10
well-trained amateur cyclists, and found that wearing a
mouthguard during a stationary trainer session
improved both VO2 max (the rate at which riders
process oxygen) and respiratory threshold (the point at
which breathing becomes labored). The study’s
authors believe improved jaw positioning may be
behind the performance boost.
Despite researchers’ concern prior to the test that the
mouthguards would hamper breathing, the study
showed that there was no change in riders’ respiratory
rate, ventilation, or oxygen uptake at peak effort. That
said, the guards were custom made for each
cyclist—so we don’t recommend running out to your
local sporting goods store for a piece of equipment
designed for, say, hockey players.
Would you wear a mouthguard to improve your
riding?
So maybe we were a little too quick to judge our
alleged duck killer. But if something like this should
happen to you, don’t leave the scene—stop, assess the
situation, and call the local parks and wildlife
department. They would appreciate hearing your side
of the story—and you’ll have some defense when you
become the subject of a blog manhunt.
Pedalin’ Times
May, 2015
6
Make: $20.00 check payable to the Columbia
Bicycle Club. Send check and form(s) to P.O.
Box 110, Columbia, MO 65205. Complete one
form for each household.
eeeeeeeeeeeeeeeeeeeee
All Memberships expire in December
Membership Application Form (Please print)
Karen Bataille
Realtor®
Vision Properties, LLC
307 Locust Street Columbia, Mo 65201
Cell 573 808-4480 Office 573 449-6200
Fax 573 449-6202 Toll Free 800 449-1722
[email protected]
www.PrudentialVision.com
Name:
Address:
City:
State: _____ Zip: ___________
Home phone:
E-mail:
Please check all that apply:
9 recreation rider 9 mountain biker
9 racer
9 road rider
9 trail rider
Tuesday - Friday 11:00 AM - 8:00 PM
Saturday Brunch 7:00 AM - 2:00 PM
Liability Waiver: Please read waiver and sign. I certify
that I am (or that my child is) in sufficient condition to
participate in the activities sponsored by this club, and
that I will wear an approved bicycle helmet on all rides.
I understand that there are risks inherent in bicycling. I
here by hold harmless the Columbia Bicycle Club, its
officers, and any event organizers or sponsors in the
occurrence of my (or of my child’s) personal injury.
D Sport
1034 E. Walnut Street
Columbia, Mo
573-449-8018
Awards & Engraving
Promotional Products
Embroider
Screen Printers
Signature(parent or guardian if under 18)
________________
Date
Shakespeare's Pizza | www.shakespeares.com |
[email protected]
In the District: 225 S. Ninth St., 573-449-2454
Way Out West: 3304 Broadway Business Park
573-447-1202
Down South: 3911 Peachtree Drive, 573-447-7435
Pedalin’ Times
May, 2015
Remember to ask for the
Bike Club Discount
7
The next meeting of the Columbia
Bicycle Club will be at 7:30 p.m.,
Tuesday, May 5, 2015 at
Shakespeare’s West meeting room.
(West Broadway, near HyVee).
Join us!
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Pedalin’ Times
c/o Columbia Bicycle Club
P.O.Box 110
Columbia, MO 65205-0110
A Non-profit Organization
Need a Bike Box for Travel? Remember the club
owns two. Contact Dan Clinkinbeard
(442-8932) to reserve one.
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Let them know that they are appreciated.