This year, some of our members did very well in the bicycle competitions! Here is some of the results:
1-Mile Time Trial:
Vivian Peterson: Silver in her age group, with a time of 0:03:25!
5K Time Trial:
Gerald Goode: Gold in his age group with a time of 0:08:51!
Joanne Alegria: Silver in her age group with a time of 0:14:12!
10K Road Race:
Gerald Goode: Silver in his age group with a time of 18:25:00!
James Carley: Gold in his age group with a time of 24:58:00!
Vivian Peterson: Gold in her age group with a time of 22:06:00!
Joanne Alegria: Gold in her age group with a time of 29:51:00!
20K Road Race:
Sal Troia: Silver in his age group with a time of 38:32:00!
Lee Fiegel: Silver in his age group with a time of 46:11:00!
Congratulations to all of you!
The City of Tucson hosted the Senior Olympics this last January with approximately 90 participants in the Cycling Events! Results were forwarded to the Editor by Jesus Grijalva, Senior Olympics Coordinator.
Sign-in: begins at 7 AM through 8 AM.
Start/Finish: at Manzanita Cyclery, 321 E. Hwy 260, 1/4 mile East of Beeline Hwy, next to Safeway.
Join the Phoenix Metro Bike Club for a scenic Tour of the Payson! Enjoy Rim Country scenery and events, including the "Aero Fair" fly-in aircraft show and rides (no entry fee) at the Payson Municipal Airport, May 17, 8 AM to 1 PM, and the PRCA Spring Rodeo at the Payson Event Center/Rodeo Grounds, May 17 & 18.
Here's what we have lined up…so far:
A 45+ mile route around and outside the Town of Payson, with plenty of pine trees and cool temps, as well as hills, with altitudes varying between 4,700 and 5,500 feet. Triple chain rings, mountain gearing and/or strong legs recommended! This includes a 10-mile out/back spur on beautiful and challenging Houston Mesa Road, NE from Payson. Shorter route options also available.
Sag support provided. Post-ride lunch included in your fee. Prize drawing for cycling-related prizes during lunch.
Use Registration Form on Page 15. Return it with your check payable to PMBC, to: PMBC, P. O. Box 26788, Tempe, AZ 85285-6788.
Ride Fee:
GABA Member: $15; Non-member: $20. Extra lunches: $ 7 each.
Late fee after 5/8 $ +5. Day of Event Fee: $+10
Ride Leader: Bob Beane, 480-961-1951 or marco3@cox.net
By Roy Schoonover, 2003 Chair
Continuing this report on the planning stages that take many months to prepare for a ride like this, we pick up where we left off in last month's Update.
AND the longest day of riding on the Tour! It begins early, with a rolling ride through the old Copper-mining towns of Miami and Globe, and south onto Hwy 77. Pedal up to the summit of El Capitan - 4983 feet, stop and rest for a spell, then enjoy a picturesque 3000-foot descent into the Gila River Gorge country.
Those who experience this thrill, often rave long afterwards about the exhilaration and excitement of that descent. You might notice old Copper mining smelter smokestacks as you pass through the twin towns of Winkelman/Hayden. This once predominant industry has left many a relic to give pause to along the route.
The outskirts of Tucson is over 90 miles into the ride. Views of the Catalina Mountain Range in the east, and the Tucson Mountain Range in the west of Oracle Road are spectacular, saguaro cactus abound on the many hills, roadways, and landscaped areas.
Making your way to the host hotel for the evening, over the bustling, ever-expanding city streets will give you a real appreciation for the unexpectedly quiet, peaceful surroundings at the Ghost Ranch Lodge. This delightful oasis (from the 1940's) in the desert will greet the campers with a plush green lawn and graceful old trees. The evening meal will be taken at the poolside dining area, and a long-awaited rest will be relished by one and all. This is our second visit to the Ghost Ranch, and our host Sales Manager, Mary, is doing everything in her power to make sure that we enjoy our stay with them. We enjoyed our visit here very much last year, and look forward to another pleasant experience!
Final day of riding through Arizona, here we come! Early morning hours will find you on Old Nogales Highway. If you have a hankerin’ for an entire day’s worth of Mexican fare, you might want to make a stop at Pepe’s for an authentic south-of-the-border break-fast. You will know you have arrived when you see the sign for Pepe’s Tire Shop. These family-owned businesses share a fenced-in lot, but the cooks don’t work on cars and Pepe doesn’t cook, and the food is very inexpensive and really good to eat! If you miss the sign for either of those, look for the SAG 1 sign located at the Circle K (another family venture) right next door.
After resting and eating, you will ride into San Xavier Indian Reservation land. Passing by the beautifully restored San Xavier Mission (the White Dove of the Desert) may entice you to stop for a visit. It is worth spending a little of your time.
This leg of the tour will highlight the Santa Cruz River Valley, one of the first areas in Arizona to be colonized by the Spanish. Jesuit priest, Eusebio Francisco Kino, and later missionaries, greatly changed the lives of the Tohono O’odham Indians in this area.
For a special treat, stop in and visit the artsy community of Tubac. The shops are full of take-home treasures, and there are several unique café's to grab a bite at. The Tumacacori Mission is just down the road, with a nice visitors center where you can learn more about the origins of the area. The frontage roads and scenic residential areas will eventually bring you to the place we call home for the night, Nogales, Arizona.
If you come in early enough, you may wish to take the short 1-mile walk from the hotel and play “tourista” in Nogales, Mexico. Tonight, the Americana Hotel will be playing host to the tour for the first time in 5 years in a fine Mexican fashion, and we look forward to staying with them once again.
There will be NO camping in Nogales (no lawn area for the campers at the hotel, or any usable facility nearby - sorry). The Farewell Banquet, will feature, of course, a Mexican Buffet, and the announcement of the winners of the ever-popular "Creative Award Contest". If all goes well, we may even have some Mariachi Music for you to enjoy during your dining experience. The evening will be one for sharing stories, laughing, celebrating, and trading addresses with some newfound friends. We hope you decide to join us on this fun-filled week-long adventure, we promise you a good time!
By Brian Fellows, Bicycle and Pedestrian Coordinator
City of Mesa (480) 644-3824
Join us at "America Moves" - the conference on building livable communities through physical activity and partnerships. "America Moves" is an international conference focusing on placemaking in the environment through physical activity programs and partnerships. It will be held April 3-4, 2003 in Mesa, Arizona. We hope to attract 200 bicycle, pedestrian, landscape/architecture, planning, health, health care, and engineering professionals from across the U.S., Canada, and Australia.
Bicycling and walking are excellent, affordable ways to get exercise, which can lessen the growing international epidemic of physical inactivity. "America Moves" is a 'how to' conference that will draw together a wide variety of audiences to focus on forging partnerships to solve this epidemic. "America Moves" will focus on building the alliances that improve bicycle/pedestrian facilities, create neighborhoods that invite physical activity, and "get more bikes and walking shoes on the ground."
Keynote speakers include:
Martin Collis, internationally known health/physical activity expert, coach, and musician;
Dr. Art Mollen, physician and syndicated columnist;
Mark Fenton, host of the PBS series 'America's Walking' ; and
Dan Burden, one of Time Magazine's 'Innovators for the 21st Century'.
Topics/Sessions Description:
Partnering With Governments, Dan Burden design charrette;
Schools 'Safe routes' programs, Canadian perspectives;
Pedestrian Issues: Successful Designs, neighborhood walking audit;
Bicycle Issues: Roundtable featuring bicycle industry reps;
Land Use/Smart Growth: U.S. EPA Smart Growth and land use panel;
Health/Promotion: Health insurer & national health organization strategies;
Seniors: AARP successful programs, "senior simulation" workshop;
'The Canadian Model' - Canada's national 'Go For Green' physical activity program.
For info on "America Moves", please contact me at (480) 644-3824, or by e-mail at brian.fellows@cityofmesa.org. Or visit our web page at: www. cityofmesa.org/citymgt/america_moves
The early registration fee of $135 has been extended thru 4/2/03.
By John Heller
Saturday, February 22, 2003, the Arizona Randonneurs met for the second of 2003 Brevet Series, a 300 KM (187.5 mile) ride with a time limit of 20 hours. The route was designed by riders Gerry Goode and Rob Kilpatrick, and started at the Cow Palace in Amado at 06:00. The 6 riders were soon introduced to two challenging climbs, the first to the Mount Hopkins Visitor Center and the second to the Madera Canyon Proctor picnic area. After riding North on Old Nogales Highway to Irvington and Ajo riders checked in at the third control at Three Points General Store. A headwind from Three Points made for a exigent 45 mile leg to the border at Sasabe, but a pleasant return on the final 48 miles thorough Arivaca back to Amado.
Brevets are not races but about completing the course in the time limit prescribed by Andax Club Parisien. Although sometimes they are referred to as non-competitive, the real competition is from within to complete rides testing ones independence to remain on his or her bicycle and one's resolution to complete the distance. The rides have followed the Allure Libre style, in which each rider rides at his or her own pace. Rides are free and all are invited to attend. Next in the traditional Brevet Series are 400 KM (250 mile) and 600 KM (375 mile) to be completed in 27 and 40 hours respectively. At this time, the Arizona Randonneur rides have not been approved by Randonneurs USA for use in qualification for Paris Brest Paris or Boston Montreal Boston.
Special thanks are due to Arizona Randonneur President Bruce Chandler for managing the first two controls, and to riders Rob Kilpatrick and David Glasgow for helping with sweep support after dark.
Rider roster for the 300 KM: Jack de Pagter, David Glasgow, Gerry Goode, John Heller, Rob Kilpatrick and Kat Minnella.
by Richard E Corbett,
Certified Cycling Instructor
Many of us mastered hill climbing long ago. Does that mean we like it? Well, if I said yes, it would be a fib, because hill climbing is one of those things that just comes with being a complete cyclist, like headwinds ...
There are several keys to not hating hills. Your conditioning, attitude, knowledge, and equipment can all combine to make hills easier.
"The only way to get in condition for hill climbing is to climb hills". How many times have you heard this? It is true to some extent, but there are other ways to condition oneself for hill climbing. Your quadriceps and your heart are the major muscles used in climbing. Exercises specific to the quads, usually done with machines or free weights, can prepare these important muscles. I think we all know about heart exercise - it's what makes us breath heavily - aerobic. This means that many different activities can serve for heart exercise. I combine exercises for my quads with aerobic by repeatedly climbing the stairs in the building where I work (12 stories).
If you believe the hill is going to be too hard, then it will be. On the other hand, if you believe you are well prepared, and that the hill is well within your capability, then
it won't be too hard. There's been much written about goal setting, visualization, and similar mental techniques. They work. If you believe they will!
I teach a hill climbing technique called 'Swiss-cheesing'. Mentally break the climb into small 'pieces' by picking a sign, a curve, or a patch on the pavement, about 100 meters in front of you, then focus on riding to it. When you get there, mentally celebrate, then set a new goal. Ride to it, and so on. Soon the entire hill will be behind you!
Knowledge of gear use, breathing, resting, lane position, eating and drinking is important to being a successful hill climber. All these are found in the book, Effective Cycling, and are taught in Effective Cycling courses. I'll explain each briefly.
Choose a gear that lets you balance the work of climbing between your legs and your lungs. Remember to breath deeply instead of shallowly, and periodically take extra deep, 'cleansing' breaths (those who have had natural childbirth training will know about cleansing breaths - I learned about them as a labor coach for my wife, many years ago). If you must stop to rest, limit the stop to no more than two minutes, and simply straddle the bike - don't get all the way 'off'.
Ride closer to the pavement edge, since you are going so much slower. Also, be especially aware of your lane position on hill crests and blind curves to the right. Eat easily digestible snacks, very lightly, on long climbs; drink lightly, but regularly, on all climbs. The knowledgeable cyclist who does these things regularly has a much easier time than a cyclist who doesn't.
Lower gears are very helpful. I am a firm believer in sitting while climbing. This is partially because in Arizona there are lots of BIG climbs that take anywhere from 20 minutes to several hours. You just don't stand that long! Even if I lived where climbs are a lot shorter (western Pennsylvania), I would still be a firm believer in sitting, because the stresses that standing up to pedal while climbing places on your knees are great.
Other equipment that makes a difference includes rims, tires, and tubes. All other things equal, the lighter they are, the easier your climb will be. Remember though that really light rims are more easily damaged, and really light tires/tubes are more easily punctured; so your choice will generally be a compromise between lightness and durability.
Hill climbing will never be easy, but it can be easier for you than it is now, IF you improve your conditioning, attitude, knowledge, and equipment.
The following was received recently from two long standing GABA members, Cheryl and Chuck Kline:
Hello!
Chuck and I have now been retired for two years and enjoying it thoroughly. We rented out our home and have been traveling since then. We have only been back to Tucson three times, and then only for a few days each time. We ultimately plan on settling back in Tucson, but we don't know when. Here is a quick update of what we have been doing.
March 2001: we cycled the length of Baja on our tandem. During the summer of that year we traveled the back roads of California, Oregon, and Washington - backpacking, cycling, and kayaking. We were cycling the San Juan Islands in Washington on 9/11 and, because we did not have our passports with us, we could not cycle into Canada.
October through January (2002), we spent in Nepal, Thailand, and China, and cycled in all three countries. We were then ready for some long distance cycling travel and cycled from Florida to Canada by way of the Outer Banks, C & O Canal Trail, and the Allegheny Rail Trail. We ended that trip by cycling around Lake Erie finishing up in Niagara Falls.
Again spent the summer (2002) in the U.S and Canada - this time in the Greater Rockies where we cycled in Utah, Wyoming, Idaho, and the Icefield Parkway in Alberta, Canada. We are now on an extended Central American trip. We flew one way to Panama City and have been traveling northward by local transport. On this trip we have only cycled in Bocas del Toros, Panama, but it was splendid. We are again ready for some long distance cycling and so at the end of March (2003) we leave for Madrid with our bicycles. There we plan to cycle through Spain, Portugal, (maybe) Morocco, France, Belgium, and Holland.
We look forward to seeing and cycling with you when we return. Here is our e-mail address: vagabondboots@yahoo.com I don't maintain a web site, but I do send out group e-mails with photos occasionally.
Cheryl Kline
Glenn & Sally Bouquot
Dick Woolf
Joan Winn
Roger Pierce
Gary & Jesse Menard
Bill Lazenby
Jack DePagter
Angela Nichols
John Manzione
Bob Murphy
Jim McBride
Rita Tuttle
Ywaine Klix
Jeffrey Hawkins
Ann Flanders-Ooknd
Brittany Tamartin
Christopher Crosslex
Barry & Gale Deats
Marlene Dekker
Gerald Goode
Gail Gurney
Ed & Sue Roberts
William Wieboldt
Kathy Sullivan
Henry Jeffay
Carole Leiker
Bruce McDaniel
Brian & Terri Chimera
Tim Matthes
Carol Chorebanian
Roger McGhee
James & Mary Ann Jordan
Joy & Norm Goldbaum/Osborne
Dennis & Vivian Peterson
Keith Winchell
daVinci Tandem with Independent Coasting Drivetrain; Joint Venture Model; medium frame size; custom red faded to blue paint, Easton Aluminum 7005 Elite tandem tubing, about 32 Lbs.; Campagnolo Shifters and Derailleurs; WoundUp Carbon Tandem Fork with Carbon steer tube; daVinci Designed Billet Machined Cranks;26" tandem specific tandem wheels with White Industries hubs; 32 Speeds! 24, 36, 48, 60 Chainrings / 11, 12, 14, 16,18, 21, 24, 28 Cassette; Avid Brakes w/Travel Agent and Stiffy Brake Booster; New Tamer Pivot Plus Suspension Stoker seatpost; Chris King NoThreadset, New Titec Captain Stem, New Adjustable ControlTech Stoker Stem and other high end custom components. Exceptional condition; only 18 months old (pedals and saddles not included); See davincitandems.com for more info. Tandem magazine says, "The Joint Venture is an amazing bike. Wish list componentry, quality craftsmanship, unmatched versa-tility, snappy handling, huge gear range and with the new freedom of independent coasting, it's tough to beat! Most versatile tandem currently in production. Tour with it, ride centuries, ride off road and never really sacrifice performance." Asking price $4,500. Tom Nieman, 520-615-8880, home; 520-546-2728 work; or tjnieman@comcast.net (Tucson).
EZ 3 RECUMBENT Tricycle for sale. Brand New! Retails for $800. Many upgrades: front wheel packed with grease; upgraded bottom bracket; rear view mirrors; backpack; chain guard. Ready and waiting to give you many years of pleasurable, healthy, easy, hassle-free riding. Impending surgery requires sale. Asking $700. Call Lenora at (520) 807-5755 (Tucson).
2 TANDEMS for sale: Santana, size large, $1,500; Burley, size small, $1,800. For more details, call Rudy at (520) 742-2518 (Tucson).
GABA-Tucson welcomes riders who want to participate in the double century as a Relay Team. This allows more riders to participate in longer events, as they will pedal shorter distances, and hopefully, return next year for the whole thing!
Relay teams could be single bicycle riders, tandem riders, hand-cyclists, recumbents, etc. The team number of riders may vary from 3 to 6.
Requirements:
1. Relay Teams must register for a ride all at the same time and send their registration forms ALL in the same envelope.
2. Relay Teams must arrange their own transportation as they alternate from one rider to another.
3. Relay Teams pay as follows: The first 2 team members will pay the full fee for the ride; the 3rd and 4th team members will pay 1/2 of the regular ride fee; all other team members will pay 1/4 of the regular fee.
4. Relay Teams will only be accepted for the Double Century, and not for any other shorter rides.
By Steve Wilson
GABA President
There are few things in life that Donna and I enjoy more that heading down the road on our tandem to a new destination or to rendezvous with fellow riders. Seeing the scenery go slowly by and soaking in the views, sounds, and aromas is a uniquely satisfying experience. We have had the good fortune to have spent about 50 days over the past few years engaged in one type of bike tour or another, from California to Colorado to Iowa, and even a few very nice days in southern France. Haven't had a bad day at it yet.
Last year was our first foray into the world of completely self-contained touring that included camping. (see Bill Borland's article, "The Pig and I", from the June '02 Update at the GABA website, www.bikegaba.org The 70 lbs. of gear had the tandem weighing in at a svelte 110 lbs. We were a little unsure of ourselves as we started our six-day adventure to California, but the feeling of adventure was wonderful. Heading down the road with everything you need and not knowing where you'll be staying the night is a great feeling.
We've been considering trying to organize some short self-contained tours in the near future, and we'd like to see if there is an interest from our members. If you are interested in this type of event, please send me an email at wilsons@us.ibm.com (if you don't have email, give me a phone call, my number is listed on page 2). We'll compile a list of interested riders, and if there is sufficient interest, we'll set up a trial group ride or two later in the year.
On a similar note, as a club we'd like to offer more tandem rides in the future, and are looking to build a list of tandem riders of all levels. If you'd like to be on our tandem specific email distribution list, please send me your name and I'll make sure you get notified when we have tandem specific events. As with all our name and address information, we don't sell or give away our members information to anyone.
Hope to see you on the road soon.
By Steve Wilson
Join us for the 13th annual installment of the Mt. Lemmon Hill Climb! It is sag- supported for only $5 with four sag stops along the way with lots of drinks and goodies. The sag stop moves with us, so lots of opportunities for regrouping and socializing along the way.
It's a great opportunity for a first attempt at climbing the mountain if you haven't ever made it all the way to the top.
Last year, we had over 50 riders with over 15 making the summit for the first time! A special bonus is free lunch for the winner of the optional race from Bear Wallow to the Ski Valley parking lot. Optional lunch back down in Summerhaven after the climb is complete.
Looks like nothing on the Mt. Lemmon Hwy will be under construction this year. Only one more phase of construction, and the re-construction and improvement of the Mt. Lemmon Hwy will be complete. If there are any last minute changes to the highway condition, we'll post them on the ride description on the website.
Meet at Steve Wilson's house, 4601 N Via Noriega near the base of Mt. Lemmon for check in at 6:45 AM. We roll out at 7 AM. No pre-registration needed, but please call Steve at 749-9014 to confirm your plan to attend so we can be sure to have enough supplies.
Ample parking in the neighborhood. Maps on-line at Yahoo Maps or Mapquest, call if you need directions. Hope to see you on the Lemmon.
The following list includes some organized rides that need pre-registration. See related articles for info.
WEEK 14: 125 fast miles.
April 5 (Sat): On your own. April 6 (Sun): On your own.
WEEK 15: 100 easy miles.
April 12 (Sat): El Tour de Phoenix. 100 fast miles. Pre-registration needed.
April 12 & 13: Sonoita-Bisbee. Back to back 65 miles. Pre-registration needed.
WEEK 16:
April 19 (Sat): The Desert Double!
April 22nd (Tuesday)
Trail Riding
Udall Park - 6:30 to 8 PM
May 13th (Tuesday)
Bicycle Touring
Columbus Park - 6:30 to 8 PM
June
Summer Break. NO PROGRAM.
July 10th (Thursday)
Spinning on your bike
Downtown Library - 6:30 to 8 PM
August 21st (Thursday)
Tandem & Recumbent Riding
Wilmot Library - 6:30 to 8 PM
September 18th (Thursday)
Riding Pace Lines
Columbus Library - 6:30 to 8 PM
October 23th (Thursday)
Riding Bike Patrol
Himmel Library - 6:30 to 8 PM
November 18th (Tuesday)
Effective Cycling
Udall Park - 6:30 to 8 PM
December
Winter Break NO PROGRAM
April 25, 26, 27 2003
Sponsored by Phoenix Metro Bicycle Club. This is the 600-lbs. gorilla of Arizona cycling! Before you can claim yourself among the best, you must Answer to the Challenge. At 325 miles, Answer to the Challenge confronts us with 3 consecutive days of century riding! Along the way, you'll ride over 22,000 feet of climbing and the weather ranges anywhere from cold and wet to hot and dry.
The route takes you from Scottsdale to Strawberry on Day One with over 9,000 ft of climbing. Day Two continues on to Prescott over Mingus Mountain, another 6,600 ft. Day Three takes you back to Scottsdale after negotiating the long, fast descent of Yarnell Hill. Sound like fun? Well it is, and the scenery along the way is some of the best that Arizona has to offer!
Your gear will be transported for you. Dick Landis and his expert crew will make sure all you have to do is ride your bike. We hope to have a masseuse again this year. Lodging and meals are your responsibility. Early reservations are strongly recommended. Answer to the Challenge will test your physical abilities. It's suited for strong riders experienced at multi-day centuries with long and steep climbs.
Check-in opens at 5 AM. First riders out at 5:30 AM. Last sag leaves at 6:30 AM. Slower riders should plan to start early.
START: at Landis Cyclery, SE corner of Scottsdale Rd & Shea Blvd.
REGISTRATION FEE:
PMBC/GABA/ABC/USCF members: $40. Non-members: $45.
AFTER 4/19/03, ADD $5 late fee.
Make checks payable to PHOENIX METRO BICYCLE CLUB, and mail to Dick Landis c/o Landis Cyclery, 2180 E. Southern Ave., Tempe, AZ 85282. Use generic registration form on page 15. For further info, contact Dick Landis, 480-839-9383.
STRAWBERRY ACCOMMODATIONS :
Strawberry Lodge: 928-476-3333.
Strawberry Hill Cabins: 480-575-7866.
Strawberry Motel: 928-476-3040.
Windmill Court Inn: 928-476-3064.
Pine Haven B & B: 928-476-3809.
PRESCOTT ACCOMMODATIONS;
Super 8: 1-800-800-8000.
Motel 6: 1-800-466-8356.
Prescottonian: 1-800-528-1234.
Hotel St. Michael: 928-776-1999.
Colony Inn: 928-445-7057.
American Motel: 928-778-4322.
Senator Inn: 928-445-1440.
Apache Lodge: 928-445-1422.
Saturday, April 12th
Over 800 cyclists will ride 70 or 25 miles around the perimeter of McDowell Mountains and Red Mountain, starting and finishing at Fitch Park in Mesa.
El Tour de Phoenix is fast becoming the largest springtime ride in central Arizona, attracting cyclists of all ages and abilities!
The course offers a lot of diversity, taking you to the North and West areas of Phoenix through a spring desert in full bloom! Be prepared for a course with a lot of short hills at times!
The 70-mile riders start at 7 AM at Fitch Park in Mesa, Az. The 25-mile riders start at 10 AM at the Rest Area on Bush Hwy, 1.7 miles south of Sahuaro Lake turnoff.
This ride benefits The Leukemia and Lymphoma Society. For more information, contact PBAA at 745-2033.
Sunday, April 21
This year, the TTM will challenge over 1,000 cyclists of all ages and abilities with the help of more than 250 volunteers!
58-milers start at Pima College West (Anklam and Greasewood) at 7 AM. 29-milers start at Desert Winds Elementary School on Rudasill Rd. (one mile west of Sandario Rd.) at 9 AM.
Both rides end at Pima College West. Over a dozen aid stations, most of them with food, water and medical assistance, will dot the course. Traffic control over the entire route makes this ride one of the safest and most enjoyable events in the southwest!
Proceeds go to the U of A Alumni Association Scholarship Fund, Pima Community College and to Kino Kids.
For more information on starting times, locations, cost and how to register, please call PBAA at 745-2033 (Tucson).
By Bonnie McClun. Reprinted from the GDB Spokesman.
Descending hills safely requires special consideration of bike-handling techniques.
Before every ride, especially hilly rides, check your brakes. Your life may depend on them. Make certain that any quick-release device on your brakes is properly engaged for riding. Make sure the brake pads touch the rims only. Brake pads rubbing on tires can cause a blowout. Be certain you have a minimum one-inch clearance between the brake levers and handlebars when the levers are fully depressed.
This requires continuous attention and concentration. Pay attention to the roadway rather than the scenery. Just around the next corner, there may be potholes, gravel, rock outcroppings abutting into the roadway, sharp curves, water on the roadway, pedestrians, other bicyclists or cars. Maintaining a modest speed will enable you to avoid these hazards.
Remember to remain on the same relative portion of the lane when riding a curvy descent. Be very cautious of the centrifugal forces on tight curves.
Long descents require frequent braking. Apply uniform pressure to the front and rear brakes. Apply the brakes evenly and firmly, slow your speed, and release the brakes. Do not ride the brakes! Constant application of the brakes will overheat the rims and may cause a tire blowout.
Brake before you get to a curve. Slow down so you don't have to brake during a curve. Braking during a curve may cause skidding and loss of control of the bike.
Ride with your body in an upright position in the saddle. This will create additional air drag (resistance) and will help to slow your speed. Keep both hands on the handlebars.
If your bike begins to shimmy during the descent, stay calm. The geometry of some bike frames and forks, wheels out of true, or loose components may cause your bike to shimmy at high speeds. If this occurs, continue to apply your brakes intermittently until you have slowed down. You may also press one leg against your top tube to steady the bike. The shimmy should subside at lower speeds. Come to a complete stop and check your bike for mechanical worthiness. If you continue, ride slowly.
Wet roads require heightened attention to the above techniques. You must control your speed even more. Slow down! Roads are slippery when wet, and your brakes are much less effective. You may need to keep constant light pressure on the brakes to sweep the water off the rims so you'll have some braking power. Don't start on a hilly ride if it's raining. If you do get caught in the rain, use extreme caution.
Before you go on a ride in an unfamiliar area or with a new group of riders, ask the ride leader if the ride includes any long descents. If it does, and you are not confident in your ability to handle the descents, choose another ride. Safety is very impor-tant! Stay in control and have fun!
GABA-Phoenix.
Show Low to Springerville and back via Sunrise. Approx. 50 miles a day. Get away from the heat of the city and bring your bike to the cool of the White Mountains at 6,500 feet and above. Enjoy green grassy rolling countryside the first day, and a climb to 9,000 feet near Sunrise where you'll be riding through high country green forests. Ride leader to be announced.
By Suzanne Couvrette, Ride Leader
It was a cool, sunny day, the perfect weather for a century ride! We offered 3 options on this fairly flat ride and people chose almost evenly between them.
It was great to see so many riders enjoying themselves, and maybe training for other rides in the future.
I want to thank all the volunteers that made this ride such a success: Mark Levine and Garry Segerman at registration; Yolanda Sotelo, Jessica Vega & Yolanda Coronado at Sag #1 at Marana Airport; Janet Landis and Jackie Descher at Sag #2 in Marana; Dick and Caroline Schaffer at Sag #3 at Picacho Peak; Jim Welcher and Sue Hunt as roving vans along the course, and Ron Fullerton who helped put all the GABA signs at strategic points. Without this great help, we wouldn't be able to enjoy rides like that!
Thanks to all riders for coming to the ride, and I hope to see you next year!
By Suzanne Couvrette, Ride Leader
Another lucky day, with blue skies, some high clouds and mild temperatures!
With the help of Janet Landis and Eric Ewing at Sag #1 at Picacho Peak; Rhonda and Ike Smith at Sag #2 in Randolph near Coolidge; and Dick Forcier as vehicle support on the road, this ride turned out to be a gem!
When you have a flat course, roads with little traffic and long stretches away from towns, riders can really pedal! Come and find out for yourself next year!
By Richard E. "Rich" Corbett, Certified Cycling Instructor and El Tour de Tucson Bike Patrol Director
Reviewing basic drafting and paceline skills is important, as a lot of crashes that happen result from cyclists running into each other, and most of these are when someone's wheel touches a wheel in front of them. So, read on, and be safer!
DRAFTING - riding closely behind the rider who is in front of you.
Start out by staying within one bicycle length of the rider ahead. Once you feel confident in your bike handling skills, and know the riding habits of the person you are following, you may close the gap more, and ride within one foot of the person ahead of you.
Drafting saves you energy - this is very important over long distances! A person riding in a paceline will use 25% less energy for the same speed compared to someone riding alone. Riding in the center of a pack boosts this energy savings up to 30-40%!
Looking at it another way, drafting allows you to go 2-4 mph faster than you can or will alone, for the same energy expenditure.
PACELINE ETIQUETTE
Because a paceline involves several cyclists riding single file at higher speeds, often with less than 12 inches between wheels, everyone in the line has certain responsibilities to everyone else in the line. Let's look at what these are:
The lead (front) rider gives hand signals (mostly) or calls out verbally to point our road hazards to those behind. Each following rider sees the signal and repeats it for the riders behind him, on down through the end of the line.
The lead rider maintains a steady pace, one that keeps the line moving briskly and prevents it from breaking up.
The lead rider pulls or rides at the front for 30 seconds to 5 minutes, depending on the difficulty of the pace and terrain, and on the lead rider's strength. Do not pull longer than is comfortable, or so long that the pace drops.
When ready to drop off the front of the line, the leader looks over his shoulder to see that the path is clear, signals left, and moves to the left of the line. The leader then (and only then) slows down, drifting to the back of the line. When even with the last rider in the line, he begins to pedal more briskly, and pick up speed. When his front wheel is even with the hub of the last rider's rear wheel, he begins moving slightly toward the last rider, and when the last rider passes, he quickly and smoothly moves behind him, into his slipstream.
The rider assuming the lead checks his speeds as the old leader drops off the front, then maintains the same speed. He does not speed up or surge forward to replace the old leader - doing so disrupts the line. He also checks his watch to know roughly how long he should pull.
Watch the shoulders of the person ahead of you. This will help keep you aware of potential problems or changes ahead of you in the line. Do NOT watch their rear wheel!
Ride a steady pace. Do not abruptly accelerate or decelerate with someone riding just inches behind you! If you slow abruptly and someone brushes your rear wheel, you will stay up but the rider who touched your wheel will fall. You don't want to be responsible for bringing down the rider behind you!
If you must slow or stop, signal this to the riders behind you (arm down and back with open palm toward the rider behind), or if you can't take your hands off the bars, call out slowing! or stopping!. Signal all turns as well (straight arm pointing in the direction of the turn, either right or left). Everyone in the line behind you should repeat your signal as they. too, slow, stop or prepare to turn.
Riders in the paceline should separate a little as everyone prepares for turns or stops. Cyclists should separate enough so everyone can see where they're going, and there is no danger of touching wheels or running into someone.
by Richard E. "Rich" Corbett & Heather T. Bulitta, Certified Cycling Instructors & Coaches
How do you "train"? Is it going out every day and riding as hard as you can? Is it mixing weightlifting and cycling? Or mixing cycling and running? How often should one "train" to gain the most for the least invested effort?
Everyone knows you need to "train" in order to ride farther and/or faster. Understanding some basic facts about exercise will help your training to be of better quality.
Four Basic Components for Effective Training
(Heart Rate 60-80% of maximum, or a pace that allows brief conversation.)
Lactate threshold training (HR 80-90% of maximum, or a pace high enough for single words, but not whole sentences.)
Anaerobic training (Hill work, weight training, when your muscles scream at you Stop!- Stop! )
Rest (Easy rides or days off during the week, "plateaus" at one level of work before moving on to the next higher level.)
Most of one's early training rides are aimed at developing your aerobic engine. A good aerobic base is the foundation upon which the rest of the training program is built. Aerobic rides train your body to utilize glycogen and fat stores more efficiently and improve your oxygen delivery system by conditioning your heart to pump more blood volume with each heartbeat.
Over time this translates to an increased cycling efficiency, allowing you to use less energy for the amount of work done (or do more work for the same amount of energy). You'll develop excellent endurance. Long rides and mid-week training rides done at "pace", the steady speed at which you intend to ride your event, develop your aerobic capacity.
Once you have a good aerobic base, you will next start training your body to remain aerobic at higher work levels. You can accomplish this by doing repeated short intervals of harder work with easy recovery in between. During these inter-vals, you will be breathing heavily, your muscles will ache, and you will feel fatigued. Intervals should be followed by a rest day (a day off or a day of easy riding).
The rest days are crucial to help your body adapt to this new type of work. The intervals themselves train your muscles to continue functioning despite rising lactic acid levels. It is while you are resting, that your body makes the adaptations that allow you to remain aerobic longer while working harder. It does this by developing new net-works of blood vessels to feed the muscles. Better blood flow to the working muscles means more oxygen is delivered and waste products are flushed away faster. Both these changes allow you to work harder, longer, before you feel fatigued.
Three to five repeats of 5-12 minute inter-vals done at 80 to 90% of your maximum heart rate, interspersed with 2-5 minutes of rest (or until your heart rate returns to about 60% of max) will give this type of lactate threshold training. Sustaining a steady "brisk" pace 2-4 mph faster than your planned event pace, for an hour or so is a way to produce similar results.
Anaerobic training is critical for racers and long distance riders, but not as important for recreational riders. This type of training increases muscular strength needed for sprinting and hill climbing. It recruits a different type of muscle fiber than that used for aerobic work, and trains the body for short bursts of very intense effort.
Attacking hills, charging up them at full effort, is one type of anaerobic training. Short sprints are another (interval work done at full effort). Do this type of training with a riding partner to keep your enthusiasm up. It is punishing work!
Lifting weights develops muscle strength but will not raise your lactate threshold as hill attacks and sprint intervals will. If you choose to lift weights, seek the advice of a qualified trainer. Eliminate weight lifting as your event draws closer.
Rest is crucial to your development as a cyclist. It allows muscle tissue to rebuild, blood vessels to grow, and keeps you mentally fresh. Rest for 2 days each week. One of these days should be "active recovery", spinning along easily at low effort. Use this day to ride with slower or beginning friends, or to explore new places at a leisurely pace. Keep your distance moderate and your heart rate just below 60% of maximum. You should be able to chat easily and sing out loud (if you are so inclined!). Pick a beautiful, low traffic route at a nice time of day and just enjoy being out there on your bike. This is why you love to ride!