January 2004 Update

February

Meeting

Monday, February 2 at 7 PM

Progress Report on the

Safe Routes to Schools Program

Come hear what Safe Routes to Schools-Tucson has been doing and

what's in store for the coming year

for this GABA-supported program.

The project is aimed at developing

safe routes for children

to walk and bike to school,

and teaching them the most effective and safe

methods of travel.

Everybody is welcome!

Upcoming Meeting

Program

Monday, March 1 at 7 PM

Come and welcome

Roberta & Doug Toussaint,

experienced GABA members

who will entertain you with

slides, insights and stories

of their Ride Across America in 30 days, or

"How you can cycle from California to

North Carolina with limited vacations"!!

Everybody is welcome!

FUTURE MEETING

PROGRAMS

Meeting programs for the next few months. Changes may occur.

April: Sue Wenberg shares slides and stories of her recent bike tour in Estonia and Latvia, west of Finland and Poland in the Baltic States of western Europe.

Upcoming Rides At a Glance

(See related articles elsewhere in this issue for details.)

Ride Date Ride Name Organizers Leaders

2/8/04 (Sun) Picacho Century GABA-Tucson Suzanne Couvrette

2/8/04 (Sun) Laveen Country Challenge Lions Club

2/21/04 (Sat) Tour de Cure Diabetes Fdtn

2/22/04 (Sun) Coolidge Century GABA-Tucson Donna Aversa

3/6/04 (Sat) Le Grande XIV Tour AZ Parks & Rec.

3/6 & 7 Gila Valley Tour ABC

3/20 (Sat) Mining Country Century GABA-Phoenix

3/27 (Sat) El Bike Swap de Tucson GABA-Tucson Greg Yares

4/17 & 18 Sonoita-Bisbee Bike Tour GABA-Tucson Dick Schaffer

With a course almost entirely flat and a variety of options, this century offers many opportunities for cyclists of different abilities. Distances offered are suitable for families and novice riders, as well as more experienced riders. This is also a good century to set a new Personal Best!

Starting at Cortaro & Silverbell this year, cyclists head north on Silverbell Rd., continuing over Shadow Pass, a short hill at the north end of the Tucson Mountains. The course follows back roads of Marana and Avra Valley before continuing north on the frontage road to Picacho Peak, the turn-around point for all options except the 100-milers, who will continue on to turn around at the Town of Picacho, 7 miles further. The return uses the same route, in reverse.

Look for the lunch stop located near Picacho Peak with DQ treats for everyone! Two other sag stops along the route will furnish water, fruit & snacks, etc.

Most of the course has little traffic. The scenic Picacho Peak looming in the distance keeps changing shape as you get closer and closer!

For more information on this ride, contact Ride Organizer Suzanne Couvrette at sgcouvrette@aol.com or (520) 891-4661. Want to help? Everyone needs to take a turn to help make all our wonderful GABA rides a success! Please call Suzanne if interested!

SIGN-IN LOCATION:

Cortaro & Silverbell, NE corner.

Park along Silverbell, North end of lot

Everybody MUST sign in at this location

And pick up their ride map.

Pre-registration Ride Fee:

GABA members: $15

Non-members: $20

DAY OF EVENT FEE:

Members: $25

Non-members: $30

Everyone leaving from Cortaro & Silverbell MUST be on the road no later than 8:30 AM.

After checking in and picking up your route map, 100 AND 65-milers will start riding from here (Cortaro & Silverbell)

Riders choosing the 35 and 15-milers will drive to their specific starting point according to their selected option, and start riding from there when ready. You should be on the road no later than 9:30 AM.

35-milers will start riding from Marana at Sandario Rd. & I-10 Exit (Exit 236) (Park in vacant lot south of the Circle K, or across the street. Please park away from Circle K so that you do not interfere with their regular business customers.)

The Coolidge Century is fairly flat with the weather that makes Southern Arizona the ideal destination in February. Are you looking for a nice ride at a leisurely pace, or do you want to take off and try for a personal best? Either way, choose either the 60 or 100 mile route and enjoy the day with other GABA riders!

With the choice of distance, an out-and-back route and fairly flat terrain, this ride is suitable for riders looking for their first century as well as experienced riders.

I-10 & Avra Valley Rd., exit 243. (West side of freeway, follow GABA signs for parking and sign in.)

Use the Coolidge Century Form on page 15 in the GABA Update, or print it out on line at www.bikegaba.org.

The Coolidge Century is an out and back route. Riders pedal north on the frontage. The first SAG is near the Dairy Queen at Picacho Peak. Riders continue to the Town of Picacho where the 60 milers turn around for the ride back. The Century riders continue to SAG #2 near the Safeway across from the Casa Grande Ruins in Coolidge and turn around for the ride back. SAG #3 is a repeat at the Dairy Queen.

PRE-REGISTRATION RIDE FEE:

$15 for GABA members,

$20 for non-members.

Your fee includes map and cue sheet. three SAG stops stocked with GABA goodies and support along the route.

DAY-OF-EVENT FEE:

Members, $25;

Non-members, $30.

Helmets are mandatory!

Want to volunteer for this or other GABA ride/event? Contact Donna Aversa, Volunteer Coordinator, at dmaversa@aol.com or 742-0440.

Start location and Registration Time: Registration begins at 7 AM at Laveen School, in Laveen, SW of Phoenix at 51st Ave. & Dobbins (1 mile So. of Baseline). Pre-Register before Feb. 1st to save $10!

Each rider will receive our famous ride shirt and will be treated to a great BBQ dinner with live entertainment. The course travels thru the last vestiges of Phoenix farm land, dairies and rural country homes on paved county roads. With the backdrop of South Mountain Park and the Estrella range, it is almost a step back in time!

This ride benefits the Laveen Lions Foundation. For more information or to register: Visit www.lensenet.com or www.active.com, or call Sil Ontiveros at 602-237-2745.

at Peart Park (at City Hall), 300 W. 4th St. in downtown Casa Grande. On-site registration from 7 AM Saturday.

Presented by the Arizona Parks & Rec Association (APRA), this premier bike event will once again wind its way through beautiful desert landscapes around Casa Grande, Coolidge and Eloy. Casa Grande's small town atmosphere and clean air make the Tour a genuine "quality of life" experience for the whole family. 2004 participation is expected to exceed 600 riders!

Each rider gets a quality event T-shirt, sponsor coupons, post-ride lunch and prize drawing tickets. Medals are awarded to the first 100 finishers in the 100K and ribbons are awarded to all riders. For info, contact APRA at 800-335-7275, or visit www.azpra.org

65 mi per day. From Litchfield Park thru western Maricopa County into Buckeye, Arlington, the old Stage Stop Bar, and Gillespie Dam where lunch is served into rural Gila Valley.

Overnight in Gila Bend with family style BBQ; a recommended dip in Jacuzzi/pool; and short walk to Dairy Queen for dessert. Sunday, ride back to Litchfield Park. Ride Leaders Dennis MacLeod & Heather Goebel, 602-841-6072.

Revised Ride Rating Format Starting This Month!

Please note some changes to the Pace and Terrain Descriptions in our Ride Rating Format. You need to become familiar with it before leading or going on your next ride.

Our goals for the revised format are:

- To enable people to go on a ride where they are assured that others will have the same general riding style and approximate speed.

- To give participants a good idea of what to expect on any level ride.

- To keep riders grouped and socializing.

Hopefully these changes will make the rides more enjoyable for everyone.

Visitors and guests are welcome to join our rides. First time riders are urged to pick easy rides to gain familiarity with our ride classification system.

PACE/SPEED is defined by the expected average riding speed on flat ground or minor hills, in calm air, when not drafting. (Average pace will be lower with hilly terrain and windy conditions).

Select a ride that is within your ability based on the ride distance, pace, terrain rating and frequency of regrouping.

Please do not attempt rides significantly beyond your ability level. Your presence may hinder other riders, and you may injure yourself trying to keep up. We encourage advancement, but don't want you to become discouraged by "biting off more than you can chew!"

If in doubt, err on the conservative side. Call the ride leader for specifics on ride difficulty. Rain cancels rides unless specified "rain or shine."

Still unsure which ride to try? Assess your cruising speed by timing yourself on the Test Loop. Ride at a comfortable, sustainable pace. Ride the complete course and note your average speed at the end of the ride. Then just pick an appropriate ride and have fun.

Visitors/guests are welcome on our rides. First-time riders are urged to pick easy rides to gain familiarity with our ride classification system. Rides are classified according to Terrain and Pace.

When selecting a ride, stay within your own riding abilities. It may not be advisable to attempt rides significantly beyond you ability level. Your presence may hinder other riders, and you may injure yourself trying to keep up. We encourage advancement, but don't want you to become discouraged by "biting off more than you can chew!"

If in doubt, err on the conservative side. Calling the ride leader to find out about the difficulty of the ride. If still unsure about which ride to try? Asses your cruising speed by timing yourself on the Test Loop, as you pedal at a comfortable sustainable pace. More info next month about the location of the Test Loop.

PACE/SPEED is defined by the expected average riding speed on flat ground in calm air when not drafting. Average speed will lower with hilly and windy conditions.

For families, individuals, children, and those who like a slower pace. Group will wait for stragglers, stop as needed and regroup often. Some riding skills required. "D" rides are for steady riders who may not feel comfortable riding alone in traffic. These are friendly, social rides with emphasis on fun as well as learning basic safety and bicycling skills. Expect to ride as a group - no one will be left to ride alone behind the group. Anyone having mechanical or physical difficulties can expect the group to stop and lend assistance.

For riders with knowledge of basic safety and bike handling skills - may or may not have experience riding in a group. Group format with the pace set to encourage socializing, - individuals should not ride too far ahead of the group (i.e., out of sight of the rest of the group). This social pace ride regroups every 30-60 minutes and waits for slower riders. No one will be left to ride alone behind the group. Anyone with mechanical difficulties can expect the group to stop and lend assistance.

For solid cyclists competent with safety and bike handling skills - should be experienced riding in a group. Occasional stops and regroupings as designated by the ride leader. Group format with the pace and distance set to encourage group discussion and socializing. Individuals experiencing mechanical difficulties can expect a few members of the group to stop and lend assistance, including "pulls" to rejoin the main group.

For experienced cyclists with group riding experience wishing improve individual and group riding skills as well as physical fitness. Some sprinting and intervals, etc. Occasional stops to regroup. Although physically challenging, emphasis is still on group riding for fun. Anyone not able to keep up or having mechanical difficulties might be left by the leader/group, check with leader before ride.

For strong experienced cyclists with substantial group riding experience wishing to improve riding skills as well as physical fitness. Expect pace lines, and some sprinting, intervals, etc. Stragglers or individuals with mechanical difficulties might be left behind or maybe a few members of the group will stop and lend assistance, including "pulls" to rejoin the main group. No obligation to wait. Infrequent stops for water and regroupings. Although physically challenging, emphasis is still on group riding for fun.

These are semi-competitive, physically demanding rides with high average speeds for extended distances. Riders are expected to be fully competent with pace lines, sprints, intervals, etc. Dropped riders will probably be on their own. Possibly a few members of the group willing to stop and lend assistance, including "pulls" to rejoin the main group. No obligation to wait.

Cycling should be a fun experience! GABA is providing you with a lot of rides to choose from every weekend: select the rides that fit your riding abilities, go out and have fun with other cyclists !

You already know the advantages of seeing a part of the world from the seat of a bicycle. Clear 360-degree views, the wind in your face (oops, I mean your back), and a speed that shows scenery details and even allows you to see some wildlife. Combine that with the freedom to travel at any pace you desire, stopping whenever and wherever you like, and you have the ultimate in vacation tourism! No 60-mile pulls in a rainy headwind to get to that next hotel. You have it with you. You say you woke up in the morning at a spot that is an unexpected treasure? No problem, stay another day. Or two.

Judy & I are planning two 2-day self-contained bike rides. NO SAGS ALLOWED! Great opportunity to try it and see if you enjoy it. You must contact Steve at 762-1363 to participate in these rides. A 3rd trip from Durango to Silverton will be credit-card touring.

Flat ride at low-altitude and hopefully warmer by then. Ideal for first-timers! Great hike to the top with spectacular views! Special weekend of the Civil War Reenactment, so lots of unusual sights. No cost for camping. You must provide your own food and shelter. Limited camping, so sign up early. More details in the March Update.

Meet in Willcox on Sunday morning for this more challenging, but pretty ride! Camp in the park. More details in the April Update.

Drive to Durango on the 25th, ride to Silverton on the 26th, return on the 27th, and drive home on the 28th. This will be a spectacular ride over a gorgeous stretch of road, near the Narrow Gauge Railroad. Very hilly - 5500' of climbing in 50 miles with two 10,000' passes! Stay in hotels, but self-supported for last 30 miles into Silverton. NO SAGS ALLOWED. You're responsible for your own transportation/ accommodations. Make reservations for very limited accommodations in Silverton by the end of February! Car-pooling could be arranged if anyone is interested. Contact Steve for a hotel list.

CLASSIFIEDS

TANDEM Co-Motion Custom, 21x19. Nice! 37 lbs. Looking for new owners! $1,950 OBO. Call Rudy, (520) 742-2518, Tucson.

MERLIN TITANIUM single bike, 53 cm, Campagnolo Chorus gruppo. $1,850 or best offer. Call Rudy (520) 742-2518, Tucson.

THULE ROOF-TOP BIKE RACK with one fork mount. $75. Contact Terry at 882-1376 (day), 622-7971 (eve), Tucson.

BICYCLE TRAVEL CASES. Serfa hard shell: $75. Crateworks "Transport System" 44" x 31" x 11", $25. Call Ann, (520) 624 3938 or (520) 990-3992, Tucson.

NEW LeMOND BUENOS AIRES. 51 cm Blue/Yellow. "The soul of the bike is a LeMond geometry frame made from Reynolds 853. Select, an artful mix of 853 and 525 tubing, crafted by hand in the US. Combined with Shimano Ultegra/105 and Bontrager wheels, the Buenos Aires is a better ride than Greg ever raced!". (LeMond Website) 51 cm seat-tube/53.2 top-tube, Bontrager Race-Lite wheels, Shimano Ultegra 30/42/ 52 triple chain- ring. Asking $1,500, retails for $2,000 . No pedals. Tom Nieman 615-8880 or tjnieman@comcast.net (Tuc)

David Cooke "Cycle Speedway USA Inc." and The Town of Prescott Valley, AZ, are building the first ever European Cycle Speedway track in the USA. Check out our Website at www.cyclespeedwayusa.com. Cycle Speedway has existed for over 50 years in Europe!

Easter 2004, Youth riders from Europe and Australia will accompany Cycle Speedway World Champion Dave Hemsley and converge on Prescott Valley to compete with local youth in the Pioneer "Festival of Cycle Speedway".

Find updated News, Contact and Sponsorship information on our Website. Don't miss out on being a part of this exciting event!

(Grainger finished third in the 1990 Race Across America, set the course record in the 24 hour Montezuma’s Revenge, set the course record in the Vail Ultra 100, and took second twice in the Leadville Trail 100. She owns Athletic Excellence and is an Accredited and Certified Personal Trainer and Licensed Cycling Coach.)

Winter is here. Most cyclists are ready for a break from the long season. Cyclists who feel they do not need to take a break and switch to some other activities are doing more harm than good because it is important both physically and mentally to take a break from the discipline of bicycle racing. You do not want to look at this time as the “off season” as you will not be sitting on the couch for the winter months. It is a switch to other aerobic and strength activities with a decrease in volume and intensity until February or March.

The body responds to a system of cycles throughout the year, that I call “stress plus recovery equals adaptation.” This goes for everything you do from a single workout to a week’s program to a month’s plan and finally to a whole season. Without a recovery phase at the end of the season you will not be ready to adapt to the next season. This transition or cross training phase will promote a higher level of skill in both physical and mental adaptation. By mixing up your training you will come out ahead next season. The transition to another sport or activity should be preceded by a period of 10-14 days of total rest at the end of your racing season. For most athletes the cross training period is usually from October through January.

It’s hard to take time off from the structures of your training plan and the challenge is to find alternatives that will keep you satisfied. You want to maintain your fitness and build your reserves to carry over into your spring training. Everyone has seen the athlete who worked so hard on his/ her training, keeping the winter volume and intensity at levels equal to most spring training rides. This athlete came into the spring winning every race . . and in June you never saw the athlete again.

Do not make the mistake of staying race ready but keep aerobic conditioning at moderate levels. The key to the next season’s success during the off-season is to not lose your cardiovascular fitness. You want to keep your aerobic base from the previous season and carry it into the next season. Keep up slow, easy rides and make them fun or play on the bike and practice bike handling skills. Some athletes add commuting or cyclocross to stay on the bike in the winter months without keeping a regimented program.

be sufficient time on the bike. Do intensity rides only one or two times each week, with fewer, shorter intervals than during the main season. If you want to compete in another sport add more volume and intensity to that sport and ride two very easy days on your bike for the remainder of the week’s volume. If you want to add intensity do so in other activities you choose as your cross training. Some of these activities include practice drills on the bike, weight training, running, hiking, snow shoeing, skiing, and yoga and flexibility classes often found in a gym.

If you are a road racer, pedaling drills, mountain bike skills and technical riding can be very challenging and fun while improving agility and bike handling. These are good weekend activities and a way to get off your in-door trainer.

to five minutes with varying amounts of recovery. You can mix this up by doing all sets with one leg or alternating sets with each leg. You can add variations to this drill with increasing your pedal stroke or cadence to 90-120 rpms. I recommend this drill for all cyclists because this drill helps you to be aware of any bouncing on the saddle and strength discrepancies in either leg. Single leg pedaling drills vastly improve the economy and efficiency of riding.

If you live in an area that has mild winter conditions you may want to look into running or jogging classes. Keep in mind that injuries can occur if you are not used to running because running can be very hard on ligaments and tendons. Try a very slow jog for 15 to 20 minutes at a time the first two weeks. If you like running and have no problems with injuries, you can increase your time up to about one hour at 65-75% of your max heart rate. Do not run on consecutive days in order to give your body time to recover. Do your running or jogging two times each week and spin on the bike easily on non-riding days, adding a couple of rest days for recovery. This allows you to keep the mechanics of spinning and muscle memory.

Hiking or snow shoeing can be added into your training plan the same as running and jogging but you can add a little more intensity as you do not get the jarring on joints and ligaments like running. Carrying a moderately heavy pack will allow strength training while enjoying the outdoors. Pick long hikes and areas with steep climbs, as this will give you the added benefit of working the gluteals, the hamstrings, the quadriceps and the calves. All are areas that will transfer to more power on the bike when you get ready to do some hill climbing in the spring months.

If you enjoy spinning classes, these are a good way to do your strength conditioning or intensity training. Do these one day a week with one of your rest days following. This specific strength and intensity training will transfer better into your spring training and help prevent any injury while mixing up your routine.

The gym or weight room offers a variety of activities to keep you motivated. Weight training is an excellent way to improve total body muscular fitness. Weight training 2 to 4 times a week should be included with your aerobic fitness throughout the winter. The article by Kehlenbach and Hughes gives a basic program. A good weight trainer or your coach can write a more specific program that fits your future cycling needs. You can double up your weight training with another aerobic work out on the same day.

Many cyclists live in areas of the country where winter means cold, snow and mud. These conditions are a great reason to switch to another sport to maintain aerobic fitness. Cross-country skiing, both classic and skate skiing, and snow shoeing are great ways to enjoy the winter months and are a challenging way to work on cardiovascular fitness. With these sports you may add more intensity than with running or jogging due to a lower chance of joint injury. They use more multiple upper body muscle groups than in cycling, and thus can

In the winter months, I tell my athletes to practice flexibility. Flexibility is a very important as part of the training program as it helps connective tissues (muscles, ligaments, and tendons) resist injury during awkward or explosive movements and crashes. Flexibility for cyclists helps to improve handling skills, power, core strength and agility. It also increases protection from training injury from either high volume and/or intensity.

You can find several different types of flexibility classes at your local club to take three times a week. Two classes that I recommend you look for are the Fit Ball/Medicine Ball classes and yoga. Many of these classes teach core (abdominal and back) strength and balance. The main focus of these classes is to teach our bodies to react positively to an unstable environment, to prevent injury and to rehabilitate new and old injuries. Athletes in sports with unpredictable situations or possibilities of high impact crashes, and read-and-react quickly situations benefit from flexibility classes. Many cyclists have a dominant leg or imbalance with a certain muscle and will benefit from

Flexibility can also be improved through swimming. Pools are easy to find in almost any gym and swimming is a good choice because the risk of injury is very low. Remember that it is not easy to keep your hourly volume high in swimming, as it requires skill and technique. Swimming uses many muscles new to the cyclist but is a great way to achieve total body fitness. Start out with a swimming group such as a masters club and get a great cardiovascular workout.

Cross training allows athletes to mentally get away from the bike while maintaining aerobic fitness. It is a way to find variety and challenges in other sports. Cross training is a beneficial part of a cyclist’s training whether you are a road or mountain bike racer, ultra distance or short distance racer.

February 2004 Update Index

How To Run The Engine At The Right Speed!