April 2015 Riding and Recovery By Don Williams LCI 253, Road Captain Check out www.BCCUtah.org for details. It should be obvious by now that we have countless options (well if we can count to 1000 this year I’m pretty sure) to get you out on your bike. Whether you are bitten by the jersey bug, just enjoying the clear Utah weather, or trying to get a little better, there are techniques to remember to make your season a little smoother. This warm winter we are coming out of has provided little respite to recover, cross train or avoid the bike altogether for a few weeks. Where sometimes we forget – getting off the bike is sometimes a good thing. So what do we do? Out Spokin’ is a newsletter for Club Riding ‐ Even the most relaxed club rider will test their limits, from members, their families and friends time to time, be it daily, weekly or monthly. Be it a flat 20 or a faster 20, a of Bonneville Cycling Club. rolling 15 or a climbing 10 miler, it’s important to stretch your horizons. The same route every day or week does nothing for your cycling world It is published approximately view or overall perspective. Saddle time could quickly become garbage time in the saddle – and before you know it, you would rather be doing 8 times a year. laundry on a weeknight in June, than making the club route de jour. Please submit articles and photos Riding for Training ‐ The training goal could be for a vacation ride, next week’s metric or just climbing the wall out of Lavern. A little more thought to [email protected]. has to go into what you’re doing and what you’re trying to accomplish or you could burn valuable time with limited results... Deadline for submissions for the next issue is May 15. www.bccutah.org hosting provided courtesy of Xmission. con’t on page 3 2015
BCC BOARD OF
DIRECTORS
Liesa Sandall, President [email protected] Maria Fruin, Vice President [email protected] Don Williams, Road Captain [email protected] Bob Renwick, Treasurer [email protected] Christine Hirrill, Secretary [email protected] Frankie Tate, Membership [email protected] John Goodman, Webmaster [email protected] Christina Siwachok, Communications [email protected] MEMBERS‐AT‐LARGE Peter Westbrook [email protected] Iris Buder [email protected] Laurie Googasian [email protected] Board meetings are held monthly. Please email a board member if you have agenda items or suggestions for discussion. Board Meeting Update • BCC annual picnic scheduled for August 22, 2015 • Cycling clinic for disabled Veterans will be held in October. Watch for opportunities to volunteer • Donating again to Harmon’s MS Ride. • Sponsoring and attending the Bike Summit in April. • New Ride Leader guidelines are available on the website. • Looking to update and organize photos on the club website. As always, you can read the full minutes on the website at www.BCCUtah.org BCC Night at Performance Bike Thank you to Performance Bike. To celebrate the start of Daylight Savings Time, Performance Bike shop stayed open late on Monday, March 9 for BCC members to do some pre‐season shopping and to get basic instructions on bike maintenance and changing those pesky flats. Club Gear It is that season where we often dress in layers. Mornings have a little chill but it is warm by mid‐day. Get yourself a BCC Wind Vest, new this season and available for $55. Contact [email protected] to place an order. Other items of club attire can be found on the BCC website, select “BCC Clothing” to see current stock. 2 | Page
Riding and Recovery con’t And riding absolutely everything that’s on the BCC schedule might not be the solution. You must look at where you’re coming up short, is it the uphill or downhill? Bike handling? Power stroke to start or finish a climb? Or even the long flats into a headwind. Make a list of what needs improvement, and make a plan to whittle away on each shortfall. Be honest – technique as noted below can be a huge stumbling block so look at the big picture as you figure out where you are and where you need to be. Recovery ‐ If you’re riding everything the club has to offer and not feeling better, not getting faster if that’s what you’re going after, not going longer or climbing higher, not feeling exhilarated at the top of a climb, or euphoric at the end of any club ride, your endorphins may be on vacation so let’s look at a couple of things. What’s holding you back? Technique, Schedule? Or both? Or many? Look at everything you’re doing ‐ analyze how you sit, how you pedal, how you coast, how you recover. It could be a big thing or it could be a million small things. This one we see quite often ‐ If you’re pushing a big gear in early season, a little too far up a roller or two before you shift down to a spinning gear look for cause and effect. Is your speed just not stepping up where you want it to be? Do your knees have a dull twinge after a 30‐40 mile club ride? That’s a sign you might be overstressing not just the knees but your entire system. The old rules were to get 1000 miles for the year before shifting to the big ring, but with compact cranksets that has changed a little, even the most experienced club rider probably doesn’t shift often enough these days. Cover those knees and keep them warm even if the temps go to 70 ‐ but get out of the big gear. Is your riding schedule holding you back? Any good training program should have a recovery component. That’s why we try to design the schedule to have a roller coaster of rides ‐ so once a week or so – there is a slower, flatter more relaxed pace event available that allows one to spin it out, maybe get a little time in the saddle, without the angst and heartbreak of heart rates and cadence in the back of your mind. There’s something to be said for active recovery – but if you have really dug deep over the weekend, and I mean really deep! Like my legs won’t swing back over the bike deep, then sitting on the couch is definitely one way to recover, vegging out in front of the TV or reading a good book, but my personal preference is the mild ride approach just to keep the legs limber. Mondays to the Marina fits in perfectly now for a flat n easy in early season, provided you don’t get sucked in to the pace line to the marina and back. Resist that temptation and plan on passing those guys as they slow down about June 1st. Keep a log – because numbers don’t lie. Elevated heart rates, over similar courses are a sign of early season lapses in conditioning. Dropping heart rates, where I can’t buy my way to the 170‐175 I get climbing Bonneville Shoreline on a good day is also just as sure a sign of fatigue. Slow it down for a day then start to re‐build that foundation for that ride next week. Common sense has to prevail this time of year. We’re just coming out of March and it’s a long way until October. Hopefully we will all get there together. 3 | Page
Thanks to our Ride Leaders By Don Williams LCI 253, Road Captain The warm winter pays off ‐ Dave Crotchett hasn’t cancelled a single Hump Day trainer this year.  Laurie Googasian has already led a ton and is
getting great turnouts at the Marina ride.  Bob Schultz has east‐west and coffee leading up to
the climbs later this Spring  Maria Fruin, Frankie Tate and Christina Siwachok
among other things made sure Winter Escape happened. Frankie and Christina also marked the Layton Deli route.  Kean Healy loves the Legacy and Hoppers.
 Shannon Healy led the Social to Layton.
 Colleen Minson has started early mornings again this year – except not as early until it’s warmer.
 Larry Mangum is waiting on his new hip – but that didn’t stop rides to Antelope Island
 Elliott Mott covers the map with his relaxed pace routes.
 Dayna Geiger leads Fridays with more promised to come.
 Susan Benedict led to the Marina.
 Bob Renwick has intervals on his mind every Wednesday.
 Bee Lufkin likes Coffee a lot!
Our other members pushing us toward 900 plus rides for this year include  Mary Margaret Williams
 Beverly Vargo
 Dave Tucker
 Cathi Allen
 Penny Perkins
 Beth Spletter
 Peter Westbrook
 Steve Holden
 Tim Shea
 Greg Allen
 Liesa Sandall – tries to hit deer in rose
 Bill Mosby
Canyon
 Iris Buder
 Tim Sandall – leading the Rose Canyon
 Bonnie Portley
crew
 Peter Hansen leads Emigration ‐ so far this
 Deb Kimbrough
year from the Zoo
We move ahead into 2015 – looking for new ideas for rides – we need YOU to sign up and lead a few this season. ATTENTION ALL RIDE LEADERS We are looking at the second session of A2Z which is only required for those who missed the Polar Bear session as well as a calendar meeting to strengthen the early season calendar with a review of what we’re doing or hope to do when warm weather comes back. Details will be forthcoming on the website. 4 | Page
Member Photos RIGHT: Ride on the Murdock Canal Trail. The trail will extend 17 miles, pass through 7 Utah Valley communities and will eventually connect to both the Jordan River and Provo Canyon trails. BELOW: A group at the top of Emigration Canyon in Salt Lake City, also referred to as Little Mountain Summit. BELOW: Riders enjoy a mountain bike ride down the Stansbury Island Road to the northern end and back. RIGHT: This 27 miled ride took riders into downtown Salt Lake City for Sunday morning coffee/brunch/lun
ch at Cucina Deli on 2nd Avenue. Photo courtesy of Elliott Mott
Cucinas Deli
STAY CONNECTED Join us on Facebook and get news updates in between newsletters. It is a great way to stay connected. Bonneville Cycling Club of Utah 5 | Page
Do I have to be a member to ride on one of your rides? No, it is not mandatory that you be a member to join our rides. However, we do encourage you to join after you have tried out our club rides a few times. I’m not in shape. What rides should I do? Will I fit in with the Club? We have a number of rides suited for those who are just beginning or getting back into shape. We rate our rides on a level from A‐D, according to your average speed, “A” being the fastest and “D” the slowest, social paced rides. You can find the ratings on the ride calendar with a description of the terrain. If you have any questions, it’s best to contact the ride leader beforehand. You can always, click on the ride name to find the details. Here is an example: Yipee! You will get Social Series credit for this ride Date & Time
Here is the meat & potatoes:
Check here for distance, pace and expected terrain. Pick rides that match your skills so you will enjoy the ride!
Short Description of the ride.
Here is where the ride starts.
Here is the Ride Leader and the best way to contact him/her.
Note: rides may be cancelled or modified so check back as ride time approaches.
•RIDE RATING SYSTEM:
• PACES: A=17‐22, B=15‐18, C=13‐15, D=10‐13 O= OPEN •TERRAIN: 1=Mt Everest, 2= Mountains, 3=Hilly (Benches), 4=Mild Hills, 5=Flat Sneak out of work on Wednesday or Friday at noon. Nothing improves your mood as does the “I got away with something” that comes with a long lunch hour spent on your bike. If you have to work on Saturday, and you’re not in a customer service type position, juggle your hours to do your tasks after dark so you can ride during daylight. 6 | Page
It’s About More Than Just Riding Our Bikes It is awesome to see 900 plus rides per year on our Club Calendar, but there’s more to Bonneville Cycling Club (BCC) than just riding our bikes every day. Did you know that as part of our advocacy efforts, BCC was able to contribute $10,000 to help finance the first run of STR plates? As part of the Club’s operating expenses, we invest in the future of cycling on many levels and advocate for what we do best – cycling. If you’re a BCC member, you are automatically a member of the League of American Bicyclists (LAB). BCC is a 100% LAB club and has been recognized by the LAB as a Club of the Year, thanks to our Commuter Challenge and the BCC efforts to support the “whole” cyclist. Your membership helps make biking better for everyone, locally and nationally. Your LAB membership also comes with some specific discounts and special offers. All memberships include American Bicyclist magazine and a list of other discounts on the LAB website. Take advantage of all the information available to members at www.bikeleague.org. BCC is also a member club of Bike Utah. Like LAB on a national level, Bike Utah is our local advocacy group and the bicyclist’s voice with our local and state government. Bike Utah works directly with elected officials as well as State and local agencies to craft and encourage legislation that improves conditions for Utah bicyclists. The 3 foot law and measures to accommodate cyclists during road construction are accomplishments directly attributable to Bike Utah. And as part of those efforts, BCC participated in the Bike Summit April 10th in Provo to talk all things bike in the state. Last but not least, the National Bike Challenge, where Utah has finished in the top 10 states for the past 2 years is a great way to see how we stack up against other states. In addition to being eligible to win a year’s worth of toilet paper, it’s totally free and you can just record your miles and keep Utah moving forward. We are constantly on the lookout for club members who want to be involved in advocacy issues and initiatives. On the next club ride you’re on, think about the things you don’t see, the behind the scenes action. What can you do to help? The club always needs volunteers and advocates in the community.
BCC Member Benefits
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Rides of various distances for all abilities Touring, social, mountain and racing rides Training on cycling techniques and safety Rider mileage tracked weekly with year‐end awards Newsletter, website and e‐mail communication with members Social events Bicycle advocacy Reduced entry fee on BCC major rides Discounts at local participating bike shops BCC active members receive preferred registration for Little Red 7 | Page
WINTER ESCAPE TO ZION By Maria Fruin, BCC Vice‐President About a dozen or so BCC members found themselves in Southern Utah for the annual Winter Escape. Rescheduled after a rain out and not in much need for a Winter Escape, we went anyway because hey, it’s tradition. Saturday was the Metric or Super from St. George to the gates of Zion. A “blue sky” day as Don called it. Not a cloud in the sky, and as the temps rose to 84 a few of us were kind of wishing for some. Elevation reports varied but it ranged around 5000 feet of climbing over the 100 miles. We ate hotdogs, ice cream, cookies (thanks Curt), pickles (thanks Peter and Curt), ice cream and various other snacks to keep us going at our various stops. Our “ride management” was a bit off as the whole ride took us about 9 hours with all the stops and hanging out for probably a little too long at most places. But hey what else did we have to do? Isn’t grinding out the last 20 miles in the hot sun better than lounging at the pool? Okay, maybe not but we did it! And wasn’t it great to be done?!! Our “recovery” ride on Sunday was up Snow Canyon. It was a beautiful day, with an early start to try to beat the heat. I forgot the park passes at the hotel (sorry gang) so we paid to get in and then were reimbursed after producing passes post ride. We all made it to the top and then “whoop de dood” it down the bike path back to St. George. Another fun weekend riding bikes with BCC! MAY 1 Means 1 week lead‐time to schedule your ride begins now!! Interested in leading a
ride, but don’t have a
route – contact a board
member for ideas.
We are 1 week away from the start of Bike Month. The National Bike Challenge kicks off at www.nationalbikechallenge.org Join the BCC team – record your miles and keep Utah in the top 10 nationwide for the third year in a row.
8 | Page
Chopped Thai Chicken Salad from the kitchen of Namrita Kumar, PCG nutritionist; www.hunterallenpowerblog.com Salad Ingredients 2 boneless skinless chicken breasts 1 small head green or white cabbage (2 cups shredded) 1 large carrot (1½ cups shredded) 1 green papaya (1½ cups shredded) 1/2 cup fresh cilantro 1/2 cup green onions 1/2 cup chopped peanuts 2 cups cooked brown rice Dressing Ingredients 2 cloves garlic 1/2 teaspoon minced hot pepper 2 tablespoons tamari or coconut aminos 2 tablespoons vinegar 2 tablespoons sugar 1 tablespoon fresh lime juice 1 tablespoon coconut oil 1/2 teaspoon fish sauce 1/2 cup peanut butter 1/4 cup water Directions Bring a large pot of water to boil. Add the chicken breasts, cover, and cook for 15‐20 minutes. When the chicken is done, remove from heat, drain water, let cool, and shred with two forks. Chop the cabbage into very thin pieces, like for coleslaw (I did this by rolling up several leaves together, making thin vertical slices across the roll, and then chopping them once horizontally). Peel and grate the carrots. Cut off the skin of the papaya, remove the seeds, and grate. Roughly chop the cilantro and green onions. Toss the chicken and vegetables in a large bowl and keep chilled. Mince the garlic and chili peppers. Place garlic and peppers in a small mixing bowl with the tamari, vinegar, sugar, lime juice, oil, and fish sauce. Whisk until smooth. Add the peanut butter and water and whisk again until smooth and creamy. Toss the salad with the dressing. Add the crushed peanuts. Serve each serving chilled over ½ cup rice. Leftovers can be stored in the fridge for up to one day. For best results, keep the leftover salad and dressing separate until ready to serve. Nutritional Info; Serves 4 ∙ Calories: 511 ∙ Protein: 27g ∙ Carbohydrates: 52.5g ∙ Fat: 24.5g 9 | Page
MAY IS
BIKE
MONTH
With so many reasons
to ride, what’s yours?
I RIDE TO
ENJOY A
LIFELONG
SPORT.
I RIDE FOR
CLEANER AIR.
I RIDE TO
SAVE MONEY
ON GAS.
I BIKE TO THE
BUS TO GET
PLACES FASTER.
I RIDE BECAUSE IT
MAKES MY BUSINESS
RUN BETTER.
I RIDE FOR
LESS TRAFFIC.
I RIDE TO TURN
MY COMMUTE
INTO A WORKOUT.
I RIDE TO FEEL
THE WIND ON
MY FACE.
I RIDE TO CREATE A HEALTHIER
COMMUNITY FOR MY KIDS.
#BIKEMONTH BIKELEAGUE.ORG/BIKEMONTH
Ride Leader Replacement COTTONWOODCYCLERY Courtesy of Use a personal tube or CO2 cartridge on a club ride that you lead to help a stranded rider – we will replace it . **Ride leaders who need replacements for tubes or CO2 cartridges they’ve used to help riders on their rides, should see the road captain for replacements. Cottonwood Cyclery will not provide you replacement tubes directly. See the Road Captain for details. Volunteers!!! We love them, we need them, we can’t do without them! Little Red still needs volunteers, especially on Saturday, June 6th when all the ladies are out riding. Volunteer and support this great BCC ride – plus get some great swag. http://www.bccutah.org/lrrh/volunteer/ 801‐582‐5611, 866‐582‐5611 1350 South Foothill Drive, Salt Lake City, UT 84108 Offers BCC Members 20% off accessories, parts, Tune‐ups and 20% off on bikes. 11 | Page
BIKE LAW Bike Law Utah is represented by Jackie
Carmichael, a partner in the law firm
INFINITY BIKE RIDE is a non‐competitive family friendly bike ride. It offers four different distances to accommodate riders of all degrees of skill. Starting at 40 miles with 66, 100, and 200 mile distances available. Each distance is fully supported with food and water available. Car support travels with the riders to offer assistance where needed. Each ride takes place in the beautiful country around Utah Lake and the Oquirrh Mountains. Come and enjoy a day of riding with your family and friends on Saturday August 15, 2015. The ride will start at 6:30 AM from the Walmart located in Saratoga Springs, Utah(136 UT‐73.) Go to Infinity Bike Ride's page to register at: http://infinitybikeride.weebly.com. Eisenberg, Gilchrist & Cutt. She is an
active bicyclist and a BCC member. She
is currently working with Bike Utah on a
project to impose stiffer penalties on
motorists who harm cyclists. Bike Law
Utah is the local chapter of Bike Law, a
national network of bicycle accident
attorneys founded in 1998. Bike Law
advocates for the rights of cyclists and
campaigns for better cycling. Bike Law
educates police, drivers, and cyclists
Flynn Cyclery of Holladay
about bike laws, rules of the road, and
4660 S. Holladay Village Plaza #1A
Holladay, UT 84117
Eric Flynn, (801)432-8447
safety
15% off on parts and accessories,
10% off on new bicycles
one free quick tune ($25.00 value). SLC Bicycle Co. 801‐746‐8366 247 S 500 E, Salt Lake City UT 84102 Offers BCC members 15% off on bike accessories. To get your discount, register at http://tinyurl.com/kstkdua