January 2004 Update

Another great gathering at the May meeting. Thanks to Fred Sparks for the program entertainment! Door prizes went to Dave Griffis, Garry Segerman and Fred Sparks. The crew at Bicycle West on N. Oracle Rd. provided the gifts- Thanks! See you next month

June Meeting

Join us for an informative presentation by Greg Hockensmith, well-known handcyclist, about his experiences at the world championship last year! He will also explain the difference between a handcycle and a wheelchair cycle. Come on over and join the fun! Everybody is welcome!

July Meeting

Join us tonight for an interesting presentation by Tucson Police Bicycle Officer Bob LeBlanc, who will update us on the status of police officers on bicycles. He will share with us great stories of the much better efficiency of patrols on bicycles versus patrolling in cars. And, of course, policing on bicycles may have some drawbacks, too! Bring your questions! Everybody is welcome!

Words from Steve

"You Cyclists"

By Steve Wilson
GABA President

As a member of the Tucson cycling community, I often get into discussions with people about cycling in the local area. Frequently I hear statements that start with "you cyclists". The more I hear this, the more I am intrigued from two perspectives. First, there is the notion that all cyclists in the community share some common attributes and bond, and second, just what are these common attributes?

While it would seem reasonable on the surface that cyclists would be similar, after thinking about it I have come to the conclusion that cyclists are no more a homogeneous group than are motorists. We have racers, commuters, serious recreational cyclists, social riders, students who don't have cars, and regular citizens who don't have cars. (just to name a few) Each of these groups has different wants and needs from their cycling facilities in the community. There are riders who ride to improve or maintain their health, those that ride to improve the environment, and those that do both. There seem to be no particular issues that everyone cares about, although there are many that most groups care about.

We seem to have an expectation that cyclists in general are an eco-friendly group, but this is not always the case. Riding in to work last week I passed a discarded tube on the shoulder of the road. Who could possibly think it is OK to leave bike trash like that along the side of the road? Do some cyclists think their mother is coming along behind to pick up after them? I am amazed at some of the bike debris I see along side the road. In addition to the normal assortment of banana peels and empty gel packets, I've seen the occasional pile of empty CO2 cartridges. I could imagine not seeing one of those in the bike lane and hitting it just right and going down for a nasty crash.

Most cyclists do seem to share a desire to be physically fit, but there is a sizable group of riders who ride because they may not have any other transportation alternatives. Many of this group would likely be in cars if they had the option.

I guess the bottom line is that I don't expect the cycling community to become a unified group anytime in the near future. I don't know that this is necessarily good or bad, it just is.

24th Annual Grand Canyon to Tucson

Great Arizona Bicycle Adventure

Route: The 500-mile route begins in Tusayan, near the Grand Canyon, and ends in Tucson, Arizona. The Tour includes 6 days of riding and one day lay over in Show Low, for an average of 82 miles per day, and a total elevation gain of about 16,000 feet!

6:30-8:00 PM Social Hour/Meet Your Fellow Cyclists. 8:00-9:00 PM Welcome Banquet.

Optional bus trip and bike transportation ($) from the Phoenix Best Western Airport Inn to Tusayan, leaving for the Grand Canyon by 8 AM. Relax and enjoy the scenery. Sack lunch with beverage provided on the bus. In Tusayan, visit the spectacular IMAX Grand Canyon movie presentation. Take your bike for a short spin and ride to see the awesome vistas of the south rim of the Grand Canyon!

Pedal along the East Rim Drive and enjoy the beauty of the Number One tourist attraction in the world, the Grand Canyon! Continue on to see the stark beauty of the high desert Navajo Reservation.

An incredible scenic route on the Sunset Crater Wupatki Loop Road allows you to visit numerous ruins, admire miles of the ancient Bonito Lava Flow, and enjoy dramatic views of the sunset Crater volcanic cone and Humphrey's Peak - Arizona's highest point at 12,663 ft.

Ride by Lake Mary and Mormon Lake in the world's largest ponderosa pine forest. Crest over the Mogollon Rim and enjoy steep descents through the small towns of Strawberry (great pies) and Pine.

Ride through the beautifully forested area of Arizona Rim Country. From Payson at 5,000 feet of elevation, pedal through rolling hills to Show Low, 6,350 feet high.

Explore the town named for the turn of a card. If your legs are ready to pedal, ride the 25-mile round-trip to the town of Pinetop. This is a day for rest and relaxation to enjoy Arizona's scenic high country.

Ride through the spectacular Salt River Canyon with a swift descent to the river! Test your legs pedaling up and out of the canyon, on a day with dramatic views, stunning geology and steep climbs.

Ride over scenic El Capitan Pass followed by a 3,000 foot drop into the Gila River Gorge! Pedal past Winkelman and Mammoth. Marvel at the magnificent Catalina Mountain Range as get closer to Tucson.

Optional bus trip ($) from Tucson back to the Best Western Airport Inn in Phoenix. Motor coaches will begin loading at 7:30 AM.

Information Message Line: (520) 349-5932
Web Site: www.bikegaba.org
Registration Fee: $525.00 per rider
- Before July 1st, 2004: $500
- After August 31, 2004: $550

Fee Includes:
- Camping with showers;
- Daily baggage transport to designated campsites and motels;
- Quality food and beverage stops along the route;
- SAG support along the route;
- Eight Group dinners;
- Daily afternoon snacks and refreshments at the campsites;
- Entertainment on many evenings;
- Entrance pass to the Grand Canyon;
- Tour apparel;
- Tour route guide with maps;
- Mechanic support on the road;
- Massage (fee $) Therapists at daily destinations.

Motor coach & bike transport from Phoenix to start: add $45.
Motor coach & bike transportation back to Phoenix: add $40.

New & Renewing Members

NEW:
Jim Pugh; Brenden/Amanda O'Brian; Greg Howard; Norm Martin; Brian McGee;Mike/ Jennifer Isaac; David Griffis; Jack Skeff-ington; Brian McNeely;Tara Trumbull; Danny Leach; Bob Gallivan; Matt Rotando; Catherine Grenn; Bethany Gray; Valorie/ Timothy Colson; Trevor Hicks; Eugene Jackson; Bob Gardner; Mary Diffley; George/Theresa Schnepf; Jim Elkin; Richard Zamarron; Dawn Egge; Lisa Reed; Jo Ann Bucciarossi; Steve Williams; Laura Tenery; Peter Tolhurst; Albertha Lordnum; Joseph Jando; Teresa Miller.

RENEWING:
Mike Atchley; Bob Beane; Dave Braswell; James Didomenico; Matt Feurer; Betty-Sue/Don Gage; Ronald/Camilla Greene; Linda Hartsig; Justine Hernandez; Monty Morgher; Mike Quick; Dave/Kathy Tacey/Cordo; John/Karen Takacs; Bruce Clayton; Carmel Dubuisson; Kevin Dwyer; Marge Germain; Vincent Hunt; Pam/Brian Larkins; Victor Menayan; Carol Merfeld; Dwight Nuehring; Marshall/Karen Rakosky/Kalk; Ronni Robles; Ed Rogoff; Jerry Short; Jan Smith; Don/Barbara Supper; Sal Troia; Deborah Van Allen; Michael Wood; Jack Spafford; Marty Gawlik;
Garry Segerman; Tom/Ginny Beal; Jerry Billington; Randy Copleman; Elinore Craig; Robert/Marie Klenke; Tim Matthes; John Melville; Dave Nelson; Richard Porus; Steve Russel; Chuck Schroll; Mark Seeger; Thurston Smith.

Arizona Bicycle Club's Grand Canyon Weekend

June 12-13, 2004

Ride Details:
Saturday: Ride to Desert View: 49 miles round trip.
Sunday: Ride to Hermit's Rest: 19 miles round trip.

This is an incredible ride that takes you along the rim of the beautiful Grand Canyon! Each view point is better than the next one! And the colors keep changing as the day matures and the clouds overshadow the cliffs and mesas as far as the eye can see! What an awesome sight and what a pleasure to be able to see it from the seat of a bicycle! Bring a warm sleeping bag, it gets cool at night!

Cost includes:
- Friday night chili dinner
- Parking at general store
- Camping at Mathers Campgrounds (tents only).
- Shower & laundry at camper services
- Rest stop pig out and pedal
- Sag support vehicle

Tour fee:
ABC & GABA: $25.00
Non Members: $30.00
Add $5.00 after June 8.

Please Make Checks Payable to: Arizona Bicycle Club.
Submit registration to:
Richard Utterback
6767 N 7th ST #227 Phoenix, AZ 85014
(Tel 602-264-9318) or richardutterback@msn.com

Or register online at azbikeclub.com

Training for the “C” Rider

You have completed your big event – you were more successful than you had believed you would be, and now you need to recover effectively. Your added strength as you powered up the hills and grades made you feel really good. You put all the 'pieces' of your training together, and it worked!! This final article in the series of five should help you recover more effectively, so you won’t be as tired, achy, or just generally ‘down’, as you otherwise would be.

This Month’s article looks at effective recovery methods and techniques. The four prior months’ articles, February, “How to Improve Your Speed”, March, “How to Improve Your Hill Climbing”, April, “Ways to improve your group riding strategies and skills”, and May, “Ride/Event Day and How To Put All ‘The Pieces’ Together”: are available on the GABA Tucson Website, www.bikegaba.org/.

Being in good condition will make your recovery easier and quicker. This is especially so for those of us who qualify for AARP membership! However, it is true that the more years we put behind us, the longer it will take us to recover. Everyone though, whether 21 or 61, can counter this natural increase of recovery time by what they eat and when they eat it.

How We Are Powered

Before we look at specifics of recovery, it will help us to look at how our bodies convert food to energy output. What we eat and drink before and during an event has as much to do with recovery as what we eat and drink after the event. Knowing this, we can better guard against bonking or crashing.

"Metabolism" refers to the series of chemical reactions that our bodies use to produce energy. There are two ways metabolism acts. "Anaerobic" reactions are those that do not require air or oxygen, using instead oxygen atoms that are bound up in caloric fuel. "Aerobic" reactions are those that require an oxygen supply.

Anaerobic metabolism provides instantaneous high-energy output for short periods, from a few seconds to a minute or two. A 100-yard dash or sprint finishes in a bike race are examples of anaerobic metabolism.

Aerobic metabolism, on the other hand, provides a lower energy output for a longer, sustained effort. Good examples are a marathon or century ride.

Both Aerobic and Anaerobic metabolic actions are involved at some level in every muscular effort; what changes is the relative role each plays.

Carbohydrates, Fats, and Proteins

A chemical called ATP powers all muscular movement. The body makes ATP in the muscle cells using either carbohydrates (in the form of glucose), fat (in the form of fatty acids), or protein (in the form of amino acids). Glucose is stored in your muscles and liver in the form of glycogen. The body breaks down glucose in two stages, anaerobic, and aerobic.

The anaerobic first stage reaction converts the glucose into a substance called pyruvate. If oxygen is not available, the pyruvate will be converted into one unit of lactic acid and two units of ATP. In an anaerobic effort, the lactic acid accumulates in amounts greater than your body can metabolize, and produces those deep muscular aches or burning after an all-out sprint.

The aerobic second stage reaction is when enough oxygen is available, thus most of the pyruvate produced in the first stage will be oxidized to produce 36 to 38 units of ATP, resulting in much less muscle fatigue, and much more muscular fuel. The pyruvate is not broken down into lactic acid in aerobic stage reaction.

Fat, in the form of fatty acids, can be broken down aerobically for energy. Even the thinnest of us have fat enough stored to fuel hundreds/thousands of miles of cycling. Burning fat for energy will conserve the limited supply of muscle glycogen we have. Remember though, you can't run on fat alone, as metabolizing fat requires significant carbohydrates to be burned too.

The use of fat in exercise is maximized with lower intensity exercises, usually below 70% of VO2 max. At this level you may be able to get as much as 40% of your caloric energy from fat. But remember that it takes 30-60 minutes of continuous exercise to activate the enzymes that mobilize stored body fat into the bloodstream as free fatty acids. And remember that lactic acid buildup from anaerobic efforts will inhibit this process. So, too much intensity, too early in an exercise session or event will keep you from being able to use fat for fuel.

The body can also use protein, in the form of amino acids, for energy, but will usually do so only when carbohydrates are unavailable, such as when fasting or on a severely calorie-restricted diet.

The Wall and The Bonk

An average 150 lb. male has about 1800 total calories of stored carbohydrates: Muscle glycogen, 1400 cal; Liver glycogen, 320 cal; and Blood glucose, 80 cal

When muscle glycogen is depleted you will "hit the wall" - extreme muscular fatigue making you feel like you can't ride another 100 feet. On the other hand, when liver glycogen is depleted you "bonk" - you feel woozy, your thinking becomes difficult, and your will to go on disappears. Liver glycogen is used to maintain blood glucose level, which is directly related to mental processes, since brain cells can't burn fat or protein, but must have glucose to function, and they don't have local stores to draw on.

If you've trained properly, the best way to help achieve success in an endurance event such as a century ride is to maximize your muscle glycogen reserves. You do this by carbohydrate (Carbo) loading prior to your event.

Endurance training increases your muscles' ability to hold glycogen even without following a high carbohydrate diet. While the average American gets 50% of their calories from carbohydrates, glycogen storage is maximized on a diet that raises this to 70% of calories from carbohydrates. This doesn't mean eating more calories overall, but rather eating less fat and protein and more carbohydrates instead.

High carbohydrate foods include cereals, breads, pastas, beans, rice, potatoes, corn, pancakes, fruits, and vegetables. Highly refined carbohydrates (white bread, white pasta, white rice) provide fewer vitamins and minerals, so a vitamin supplement may be required. Carbo-loading may not be appropriate for those at risk of heart disease, diabetes, or high blood triglycerides. If this is you, seek medical advice.

Once you're on a high carbohydrate diet, the next element of carbo-loading is ‘the taper’. Begin to reduce the amount and intensity of exercise two weeks prior to the big event, all the way down to little or no workout for two or three days prior. "Active rest" is encouraged: easy walks, light yard or garden work, or an easy cruise on the bike. Maintain the 70% carbohydrate diet. Drink lots of water and avoid alcohol. Your glycogen stores will be full to the top for your big ride.

How Not to ‘Crash’ During Your Ride

Now that you better understand how your body produces energy output, let’s look at specific ways to avoid ‘crashing’, or hitting an energy low, during, and especially after, an intense exercise effort. Remember, if you want to feel okay after your ride, you must eat (and drink) properly during your ride.

The term "Glycemic Index" is a measure of how quickly the energy in a food is absorbed into the bloodstream.

During your ride, high glycemic index foods (rice and potatoes are two of the best – many energy products use rice) will get into your system faster. Consuming 40 to 75 grams of carbohydrate (160 to 300 calories) per hour while exercising hard will significantly increase your stamina. For example, two large bottles of energy drink, or one large bottle of energy drink and an energy bar, along with a bottle of water, will provide this level of energy renewal.

Drinking enough, but not too much, requires experimentation on your part. 12 to 16 ounces of water, 30 to 60 minutes before you begin exercise is needed. Then for most reasonably conditioned cyclists, 16 to 32 oz of water per hour during moderate to hard exercise will be sufficient. If energy drink is used instead of water, more liquid must be taken, as it is required for digestion of the food contained in the energy drink.

After Your Ride

Immediately after completing your workout, the enzymes that make glycogen are most active, and foods consumed have the greatest potential to replenish your muscles. The first 15 to 30 minutes after the workout is especially important, continuing for as much as two hours. Eat 200 to 300 calories of carbohydrate, such as an energy bar. Additional protein (about 20% of your total intake, which is not contained in most energy bars, so consider soy products) will enhance glycogen replacement and muscle recovery during this period. Be sure to drink 24 to 36 oz of water (not beer or soda) to assist in this recovery.

And finally, a good night's sleep after your event will help your body process carbohydrates, which, as we said above, improves recovery from a hard ride and prepares you to perform without residual ‘regrets’ the next day!

Summary

Eat and drink properly as you prepare for your event, and keep your energy up during the event. Then, after your event, eat and drink as recommended above, and you should feel a lot better, a lot sooner!

If you do the things that I have shared in these five articles, and you will have a much better chance of achieving a personal best, while enjoying your cycling more, and being safer! Please do E-mail me with your specific questions, at kc7ovm@dakotacom.net.

I hope you have learned and become more effective in your cycling from this series. I want to thank Suzanne again, for suggesting this series. Good luck with your riding and watch next month for another helpful (hopefully) article, as I continue my quest to help others enjoy their bicycling even more.

Grand Canyon State Games

This event is a fun and low-key way to try out some racing. USCF licenses are not needed for this race, and the divisions are separated by age division, not category.

The course starts at Pima College West, and makes a loop from Greasewood, Anklam, Speedway, and back to Greasewood again. The laps are about 6 miles long. The number of laps depend on the category, but generally range from 3-6. Age groups start at 10 years old, so bring the little ones out to race too. This is a great race for a beginning racer.

Entry is $20 before May 15th, $25 after that. Gold, Silver, and Bronze medals are awarded top the top three finishers in each category.

Categories are also available for tandems and recumbents...Very rarely do you see these categories, so please come out and support them.

Also this year, the Grand Canyon State Games Tucson Cycling event is proud to be the State Championships for transplant recipients. Along with the Thunder Road Time Trial the next day, transplant recipients will have the opportunity to compete for a road race and time trial state championship jersey. This is the first sport to offer a state championship for transplant recipients, and former and current World Transplant Games medalists will compete here.

Bikes, 884-9018. Entry books are available at most bike shops, and also at all Circle K's.

The Grand Canyon State Games are the second largest state sports festival in the United States! Every event has record numbers participating...except for cycling. We have a large cycling community here in Tucson....Let's show the Grand Canyon State games that we are a sport to be reckoned with!!!

Mt Hopkins Mountain Bike Hill Climb

Sunday, June 6, 2004

This ride is not for the faint of heart! It will require all the strength that your legs have, and then some!

Imagine climbing 5,000 feet on a fairly steep dirt road for the first 7 miles, then continuing on a steeper paved road for the last 5 miles to the summit, where the grade then gets very steep for the last 1/2 mile! Come enjoy this ride and find out for yourself if it really is that hard!

Meet at 6 AM at Whipple Visitor Center. Directions: from Tucson, drive south on I-19 past Green Valley. Exit at Canoa Rd. and continue south on the EAST frontage road to Elephant Head Rd. Turn LEFT here and continue for a mile or so until you see Hopkins Rd. Turn RIGHT and continue up this road about 6 miles until you reach Whipple Visitor Center.

Park your car here and drag your mountain bike out: you are about to find out what mountain biking is all about! Bring plenty of WATER and energy food! Don't forget to remember the rewards of fantastic 360 degree views at the top, as you sweat and grind mile after mile! And, don't go too fast downhill: watch for the occasional car coming up.

Ride leader: Tom Ward, twardasso@dakotacom.net or (520) 625-3649.

Upcoming Meeting Programs

By Sally Krusing, Publicity Director

We are working on providing our membership with interesting programs every month.

If anyone would like to be a presenter, or knows of someone who could share slides and stories of some bike trips they have taken in recent years, please contact me!

Here is what's planned for the next few months:

July: Tucson Police Bicycle Officer Bob Leblanc on benefits of officers patrolling on bikes.
August: Dennis Shepard, visually impaired cyclist, on his cross-America cycling tour.
September: Willie Weir, author of the book "Spokesongs" on bike touring around the world!
October: Barry & Joyce Weiss on their bike touring in China.

Sally Krusing, Publicity Director, 296-0319 or supersal@cox.net

"Grand Canyon to the Old Pueblo" Bike Tour 2004

Features a "Tour the Salt River Canyon" In Its New Course This Year!

by Dorothy Barth
2004 Chair

When I agreed to lead this year's Cross State Tour, I talked with several friends about changing the route. Certainly we wanted to continue to start at the Grand Canyon, one of the most awesome places in the world. However, each of us thought that modifying the route would attract previous riders who wanted to see a new part of Arizona, as well as first time Cross State riders.

One beautiful area of the state that I wanted riders to experience is the Salt River Canyon. This is an incredibly scenic area of the state, sometimes called the mini-Grand Canyon. Millions of years of erosion have carved a 2,000-foot deep river canyon. To see this area, the route would have to change to go from Payson to Show Low, and then on to San Carlos. The day riding from Show Low to San Carlos would be demanding, and the previous ride day, from Payson to Show Low, is a century ride. So we decided that cyclists would best enjoy the tour if there was a day off in Show Low before beginning the daunting trek.

I had ridden through this area several times in a car. I was amazed by the awesome views, steep, hairpin-turn descents, and challenging climbs. But I knew that driving a road in a car, and riding the same route on a bicycle, gives you a totally different feeling. So I decided to do the GABA Salt River Canyon Tour on May 15-16 to have a chance to see the route from both directions on a bicycle.

Let me describe our ride of Sunday, May 16th, the 2nd day of the Salt River Canyon Tour, which will be the way the Grand Canyon to the Old Pueblo riders will experience it.

The route takes cyclists from Show Low to Globe. The day began cool and clear. Temperatures were in the 40's, but increased rapidly as the sun rose. I settled on arm warmers and a vest for warmth. We headed out from our motel toward the edge of town.

There are several minor up and downs as you leave town. Good for warming up, I thought. Then, you are back in the pine forest. In the cool morning air, the pine smelled so sweet that you could almost taste it. The road fell away in front of us. For the first 20 miles, we rode in sunshine, with the trees occasionally blocking the light, and momentarily chilling us. Reminding us that almost no place in Arizona is flat, the steady downhill was now and then punctuated by a short climb, which served to warm us up again.

The first SAG was about 30 miles in. It provided refreshment and the camaraderie of other cyclists who all felt cheered by the very pleasant start of the ride. Many of us chose to abandon arm warmers, tights, vests, and jackets, as the sun continued to warm the air. We all looked forward to the swift descent to the Salt River that would soon be upon us. I know that I was dreading the climb out of the Canyon which would quickly follow the descent. The previous day, our tandem had flown down the winding road from the top of the cliff to the river. I was sure that the biggest challenge would be making our way back up that same road.

Shortly after the first SAG, however, our legs began to be tested. The quick, gentle climbs of the previous miles became longer and steeper. I looked forward to the long downhill to come.

About midway through the ride, we began the steep descent. The road is wide and well-paved, but is also twisting and challenging. Your first thought has to be for safety. After that, just enjoy the ride. The steep descents and switchbacks require your concentration and, generally, some braking. The spectacular views also vie for your attention. I had the benefit of riding on the back of a tandem, which gave me the opportunity to drink in the scenery, while my captain managed the braking and countered the winds which occasionally buffeted us in the turns.

After crossing the bridge over the Salt River, there is a small building with comfort facilities. Local Indians set up their jewelry for sale outside on the sidewalk. We found it impossible to give up the opportunity to shop (avoiding the climb to come?), and purchased from Manny a necklace that he had made. The bear claw is a symbol of protection, and I hoped that my new necklace would carry me through safely to the end of the ride.

The drive from rim to rim of the Salt River Canyon is nine miles long. We began the climb that I had dreaded all morning. Slow and steady was the way to go. We pulled over at an overlook to enjoy the view. I commented that we seemed to be about at the top. Unfortunately, my captain pointed out that the height of the cliff opposite us was clearly higher than we were, therefore more climbing to come! We got back on the bike with the resolve to finish this ascent.

Within 2 miles we were on top enjoying lunch. There was shade, good food, and great company. I thought to myself that the riders on this 2-day tour are much like those who will come on our October week-long adventure. These are friendly, interesting, positive people, who encourage each other through the difficult sections, and get together to tell stories over a beer at the end of a ride. It is a diverse group of people who love cycling and its challenges, as well as the beauty of the scenery.

After lunch, the route continued on with pleasant downhills and more climbing. There really was not a flat patch of road. At about the point when you had enough of pedaling uphill, there was an eight mile 6% downhill. The descent brought us down into the heat and usual afternoon headwinds of the area outside Globe. Another 17 miles would bring us to Globe and the start of our ride.

Next fall, our GABA Grand Canyon to the Old Pueblo Tour will bring us east of Globe to the San Carlos Indian Reservation, and the Apache Gold Casino Resort for our overnight stop. We will enjoy a dinner outside in Arizona's beautiful October weather. Those who feel fortunate to have had a great day riding can then try their luck at the slot machines. Most will just want to sit together and enjoy the great company, and reminisce about a fantastic day of riding with spectacular scenery.

Hope to see you on the Grand Canyon to the Old Pueblo Tour next October!

Balance a 1st day of challenging winds with a delicious pasta-vegan- chicken dinner at the Copper Queen, a door prize party with many wonderful gifts from Tucson Bike Shops, and a 2nd day that any rider dreams about, downhill and absolutely no headwinds going into Sonoita!! Wow, what a ride!!

Another Sonoita-Bisbee first: Andy Stevens, Massage Therapist, joined us with his wife Diane for the 2nd SAG. They both helped my man Roy Schoonover, with the usual SAG duties. Andy gave free massages at Higgins Park where some of our riders were camping in Bisbee, and at the Santa Cruz Fairgrounds at the end of the ride on Sunday.

We also had new help with SAG #1 from Bill and Sue Roberts, our snowbird friends from Red Feather Lakes, near Ft. Collins, Colorado (Caroline's home town). And, let's not forget our faithful Sonoita-Bisbee couple, Jack and Dorothy Beiler, who again drove our dependable SWEEP vehicle along the course.

We had a blast! I am glad that all you riders did too, despite the fact that we all got hit with a blast of air on Saturday! I am grateful for the good food, a wonderful rest, an early breakfast (again thanks to the Copper Queen Hotel), the best volunteers that a Ride Leader could ask for, including my lovely wife Caroline, who helped on registration and with the baggage truck. Also, thanks to that nameless kind orthopedic physician who could not bear anymore knee pain on the ride back, but agreed to help us pick up luggage on the way back to Sonoita.

I’ll start this month’s article with a couple of apologies. First, my title is somewhat of a play on words and, hopefully, doesn’t offend anyone too awfully bad. There’s really no swearing here, just a little FUn with letters and innuendo! :-)

Secondly, I apologize for a departing from my normal lighter side view of our sport. This month is a rather sober look at club responsibility.

Paceline leadership is my topic. Don’t confuse this with our ride leaders who do such a good job organizing our weekly group rides. With religious regularity, these people even address the issue of paceline leadership. None-the-less, we’ve got problems out there and it doesn’t seem to be getting any better. I’ll limit my comments to two major infractions.

If you are new to the sport, paceline leaders are expected to point out and announce road hazards. This alarm should then propagate down the paceline both physically and verbally. IN ADDITION, the paceline leader must realize s/he is the “head of the snake.” Everyone that follows relies upon the sharp eyes of the person(s) up front.

Perhaps even more important than pointing and proclaiming “GLASS!”, (where’s Paul Krassner when you need him) is giving the hazard a wide berth. It doesn’t take a Rhodes Scholar to figure out that, if the lead rider just misses a pothole by a foot, someone down a 20-rider paceline is going to nail it head on! The leader must spot these hazards well out in front and begin to move the paceline away from danger well in advance. If the leader misses the pothole by five feet, the last rider should be expected to steer clear, too.

On to point number 2: keeping pacelines together following stop signs or lights. A couple of problems combine at these stops. First, to try and insure they don’t get dropped, many riders collapse in around the paceline, creating a small mob bunched up at the crosswalk. That, all by itself is dangerously problematic.

The reason for this bunching is pretty simple. All too commonly, when the light turns green, a “leader” accelerates forward exercising judgment with their endocrine system rather than their nervous system. I’m not Drs. Culbertson or Weaver, but simple physics seems easy to understand here. If the leader accelerates to 24 mph by the time s/he reaches the other side of the intersection, the 20th rider in the paceline isn’t even “clicked in” as yet and is going to have to accelerate to 30 in hopes of not getting dropped by the cyclopath impressed with their own powers of speed. Come on folks, it ain’t tough accelerating away from people standing in the back of a pack! The poor trailer ends up wind-sprinting to the next light where Mr. Accelerator does it to them again. No wonder there’s bunching at the crosswalk! You only have to draft at 24 if you’re up front!!

The challenge of leading out of intersections isn’t to splinter and fragment the paceline. Instead, the challenge is leading the group out so the last rider in the paceline is clicked in and GRADUALLY accelerating back to speed along with the rest of the group. Yes folks, this may take a couple hundred yards to achieve but guess what, there’s no platinum medals given for these recreational rides! :-O

So how do we keep all the letters together so we have just plain FUN on these group rides? First, paceline leaders must know, and accept, their responsibilities to everyone behind them. If this isn’t the case, they need to NOT BE THERE! If individuals can’t/won’t accept this job properly they need to self-select to not lead pacelines OR be sent back in the pack by the rest of us. How many potholes or two-by-fours have to be nailed, or stoplight dragstrip starts do we do, before we really aren’t having FUn anymore? This can, and should, be a learning experience for all of us. It’s a part of our recreation. If someone fails to do the job right, I say we announce “JUSTICE” and allow the jury of our paceline peers to send the violator to the back. Hopefully s/he brings more acuity with them on their next venture to the point.

Take the job seriously if you’re going to lead. If you can’t look up the road and talk at the same time, then either drop back and talk, or stay focused and lead. If you don’t have the restraint to contain your stoplight sprinting, then drop back and chase everyone else. You’ll find out quick, it’s harder back there! And for everyone else, remember, “JUSTICE”, and don’t reinforce the problem by ignoring it. Send violators to the back … even if its ME! If we all do our part, our recreational weekend rides will be just plain “fun.”

On Saturday, May 1, 2004, about 75 of us gathered at McCormick Park for the club's annual spring bike ride and ice cream social. It was a wonderful day! To help set the mood for the event, my trusty cohort Sandi Rousseau, met me at the park about 7 AM, ready and eager to work. Ride leaders for the B and C rides, Ram and Chris Salcedo (B ride) and Judy and Bob Bolt (C ride) were busy signing up riders for their respective rides, while a few wonderful men helped unload the supplies needed to make the whole thing happen. Special note of thanks here to: Wayne Cullop, Bill Borland, and Bob Rogers. Sandi and I waved good-bye to everyone (about 40 total, in both groups), and set about the business of making Ramada 2 look like a May Day celebration site.

The weather was sunny and glorious. We went about the business of hanging my homemade signs which read: "Happy", "May", "Day" (all strung separately) and, "GABA" hung on 4 sheets of paper, one letter per page. Long strips of crepe paper were attached to each of the 4 ramada posts (may poles), and it was lovely. About 7:30 AM, the first D riders began to arriving. Dick Schaffer led the ride of about 15, with his sweet little 2 year old granddaughter, Kayla perched in the child seat behind him on his bike. This is Kayla's second organized club ride, the first being the Valentine's Day ride in February. It was a lot warmer this time, wasn't it Kayla?

Sandi (aka - Red), stayed busy cutting and stapling long lengths of streamers for the "pole" treatment. Then we tackled the table tops (4 in all). On went the brightly colored plastic table covers with twisted

streamers to match the "May poles" taped at each corner of the table. We were nearly done with the 4th table when the wind began to pick up, and we spent the next half of an hour repairing our briefly-charming handiwork! Judy and Bob along with the C riders began to arrive around 9 AM (1 hour early). Unfortunately, the ice cream didn't arrive until 9:30, so we put some of those people to work helping us rescue table coverings, and crepe paper decorations! That will teach them for riding a C+ pace on a C ride!

Finally, the ice cream arrived, and everyone grabbed a bowl and started scooping ice cream from the 3-pound tubs containing one of the 4 different flavors available; chocolate chip mint, cookies and cream, chocolate, and vanilla. Hands-down, the chocolate chip mint was the biggest hit, closely followed by cookies and cream. (If you came to the May GABA monthly meeting the following Monday, you already know that the vanilla and chocolate was again served. Root beer was available for floats and various toppings were on hand so one could build-their-own sundae. :-))

One by one, as each ride returned, people lined up at the various ice chests, filling and re-filling their bowls with mounds of delicious Dryers ice cream. It was a day for catching up with old friends, and a chance to meet and visit with new people. Few needed to hurry off, and none really wanted to as everyone was having such a good time. But in the end, we knew the leftover ice cream had to be refrozen, so it was time to clean up. Thanks to all of you who helped with that task. I think with all those busy hands at work, we had that task completed in 5 minutes or less!

I would ask you all to consider the following: the next time we organize a ride like this, please make an effort to join us! We do this for you, as club members, to in some small way, show how much we appreciate and value your participation in GABA. Even if you don't feel like a ride that day, come for the social time, come for the ice cream, and come for the fun!

Again a special thanks to the following board members for working with me on this event: Sandi Rousseau (Club Secretary), Ram Salcedo (Bike Shop Coordinator), Judy Bolt (Day Ride Coordinator) and Dick Schaffer (Education Director), and their spouses, friends, et al.

The following statistics (for those of you who like to keep track of such things), were provided to me by Judy Bolt, our Day Ride Coordinator:

I was in Ojai, CA last weekend for the 1st annual Garret Lemire Memorial Grand Prix. Shawna and I were in Southern California that weekend visiting family. Art & Sally Lemire graciously asked us to come and support the event, so we spent part of Mother's Day in beautiful Ojai and watched the last 4 events, visiting with the family and friends, including several (Team Bicycles of Ojai) recent winners at the TBC.

Very emotional and extremely well organized - in fact I got some great ideas for next year as well! Garrett's smile and spirit were present during the wonderful day; emotions flowed as were reminded the pain of his loss in 2003; but the impact he left on the planet is overwhelming, including bringing cycling safety and awareness to the forefront in the racing world. There were lots of hugs and tears before and after the pro/1-2 race, which I'm sure Garrett watched from the peloton in the sky, seeing his dream of a high caliber race happen in his home town. I know he would have been especially proud of the 100% organic cotton race T's, one of which I was lucky enough to snag.

The race was very well attended with approx. 400 riders-very good for a first time race on Mother's Day! Such an awesome course (1 mile, sweeping turns and a gut-buster climb) that I understand So Cal district wants to make it a district crit championship next year. The traffic control was amazing with over 30 driveways, corners, crosswalks, etc. monitored, marked off, etc. Kudos to the organizers, volunteers, sponsors and Lemire family - great job! We need more AZ riders to support the event next year...watch for it on the race calendar.

The Tucson-Pima County Bicycle Advisory Committee (BAC for short) is currently seeking new members to work on regional bicycle initiatives, improvements, and programs. The BAC is a volunteer citizens advisory committee which meets monthly to discuss bicycling issues. It works with the City of Tucson, Pima County, and other jurisdictions to improve conditions for bicycling.

We comprise 22 members, 7 appointed by the Mayor and Council, 10 by the Board of Supervisors, and 1 each representing the Pima Association of Governments, UA, Oro Valley, Marana, and soon, Green Valley and Sahuarita. We currently have openings for both City and County positions, and we greatly welcome your participation!

Over the past few years, the BAC has been involved in a variety of issues, and we've had some pretty good results. Some of the successes we've had include:

1. Getting a new Bicycle/Pedestrian Coordinator position established at the City of Tucson. This was an exciting achievement for us and the Citizens Transportation Advisory Committee (CTAC)! We are now attempting to get a second position established in the City, so that one person may focus entirely on bicycle issues and another may focus on pedestrian issues.

2. Initiating and being the primary sponsors of a new State of Arizona law which requires a minimum 3-foot safe passing distance when motorists overtake cyclists, and substantially increasing the penalties for unsafe passing as well as requiring questions in the driver's test on bicycle issues. Many thanks to Jim and Jean Gorman, and Representative Debora Norris for their tremendous work in getting the legislation enacted!

3. Helping the City of Tucson and Pima County develop high-priority bikeway improvement lists, and, for the City of Tucson, a new Bikeway Improvement Program and a Spot Bicycle/Pedestrian Improvements List. We're seeing several of the projects actually get built!

4. Providing recommendations to the City, County, and ADOT to improve intersections and roadways to accommodate bicyclists. We've provided some innovative design recommendations for the redesign of Pima Street from Columbus to Craycroft, and Mountain Avenue from Grant to Ft. Lowell, and improved policies to provide high-standard intersection treatments in metropolitan Tucson for bicyclists.

5. Working with ADOT to revise and improve their current shoulder rumble strip standards. This is an uphill challenge, but we're trying very hard to make the rumble strips much safer for bicyclists, as well as to restrict their use on narrow shoulders. We're hoping that ADOT will soon follow a policy of "First do no harm" and only allow rumble strips that are bicycle-safe and leave at least a 5-foot clear paved shoulder.

6. Working on the Pima Association of Governments Transportation Enhancements Committee to get more bicycle improvements built in the region. Recent great improvements funded through this committee include the Brad P. Gorman Memorial Bike Lanes on Catalina Highway, a specialized pedestrian/bicycle signal crossing for 3rd Street at Alvernon Way, Old Spanish Trail bicycle lanes between Houghton and Saguaro National Park, Oracle Highway bicycle lanes from the Rillito River to Ina Road, and the "Diamondback Snake" bridge to connect the Aviation Highway path over Broadway to the 4th Avenue area.

7. Getting the Coronado National Forest to reduce a proposed fee of $5 per day per bicyclist to ride up Mt. Lemmon to $0 per day! This was a tough effort, but with some good research into what other national parks and forest districts charge, and with Representative Jim Kolbe's help, we were able to convince the Forest Service to eliminate this fee.

8. Working with the City of Tucson and Sam Hughes and Miramonte neighborhoods to design and construct a specialized traffic signal for bicyclists and pedestrians at 3rd Street and Country Club. The BAC was instrumental in getting the signal concept approved through the City and in working out the details of the design. While not yet perfect, we're hoping signal will be an excellent prototype that can be used in other areas of the City.

9. Helping put on promotional events and safety programs for bicycling such as Bike Week, Tucson Safe Kids, El Tour de Tucson and Tour of the Tucson Mountains, and the Tucson Bicycle Classic.

10. Working with the City of Tucson to develop a video on bicyclist and motorist education and safety issues, and working with the Pima County Sheriff's Department to improve relations between bicyclists, the police, and motorists. We've recently completed a Public Service Announcement for improved bicycle safety produced by Channel 12, and many thanks to the Brad P. Gorman Memorial fund for paying for the PSA to show frequently on network television!

We still have a lot of work to do! If you want more bicycle facilities, cleaner air, and a healthier community, please join us on the Tucson-Pima County Bicycle Advisory Committee. You don't need to be an experienced bicyclist, just committed to improving conditions for cycling.

We meet the 2nd Wednesday of every month at 6 PM at Himmel Library, 1035 N. Treat Avenue (one block south of Speedway). All are welcome to attend.

If you'd like to help us out, please contact Jesse Morales, Chair, at 790-0720; or Shellie Ginn , City Bicycle Coordinator at 791-4372; or Matt Zoll, County Bicycle and Pedestrian Manager at 740-6746.

Back by popular demand (or default), a certain "redheaded" ride leader for the Annual GABA Blue Loop Tour. Come out with us to escape the heavy traffic and pressure of the big city, and relax in the remote Arizona and New Mexico scenic mountain countryside.

This year's ride is the traditional route that you have grown to know and love: Morenci to Glenwood, to Alpine, and back to Morenci. Two hundred and fifteen miles worth of an end-of-the-summer hurrah!

This ride is for experienced riders who are conditioned for long gradual climbs as well as long exhilarating descents. This is a scenic ride with demanding terrain!

If you are looking for a great training ride for GABA's "Grand Canyon to the Old Pueblo Bike Tour", held this coming October, this is the one you want!

Be ready for all kinds of weather: It may rain at one point or another, and the temperatures are likely to drop considerably! Very cool mornings in the mountains will alternate with very hot afternoons.

Check-in for pre-registered riders, and registration for Day-of-Event riders, will be held on the grounds of the Morenci Motel, from 5:30 PM to 8:30 PM on Friday night. To find us, look for a yellow GABA sign.

Get on your bike and roll on down into Clifton, then climb out of the Gila River Valley heading northeast on Hwy 78 through Mule Creek and on to Glenwood, following the San Francisco River Valley. A group dinner will be served by the owner and proprietor of the Double T Homestead B&B, Polly Tipton. Watch the next Update for an article on this meal and its cost.

To get your body ready for this day's ride, Polly will prepare a delicious breakfast. Watch the next Update for an article on this meal and its cost. After breakfast it's back on the bike with a gradual climb through pine forests in New Mexico as you negotiate Saliz Pass and Luna Summit to the small town of Alpine at approximately 8000 feet of elevation. Once again we will have a wonderful group dinner prepared by our hostess and host, Sue and Dick Seehusen of the Alpine Inn. Watch for further news on this meal and the cost.

The famous "Coronado Trail" brings "blue" vistas, green forests, and long descents! After a series of ups and downs in high forests, riders arrive at Hannagan Meadow. Prepare yourself for breath-taking scenery while cycling down many miles and many tight curves, and another long gradual climb up to the lunch spot at Rose Peak. There are many more downs and ups over small ridges, always with tremendous views, before the final 20 miles of spectacular vistas while pedaling your way back down into Morenci. Shower rooms will be available at the Morenci Motel upon your return.

Friday night: In Morenci, at the Morenci Motel on the large grassy area behind the motel. Shower rooms will be available.

Saturday night: In Glenwood at the park, across the street from the Double T Homestead B & B, approximately 1 mile east of town on the Catwalk Road. Rustic, friendly atmosphere with smooth camping spots! Hot & cold showers available.

Sunday night: In Alpine at the Alpine Village RV Park at the beginning of town. Follow the GABA signs. Hot showers available.

Pre-registration is required and helmets are mandatory. Any questions, contact ride leader Sandi Rousseau, 577-1187 or e-mail: sandir03@comcast.net.

Your early registration is appreciated to better plan support and meals for you. If you wish to participate in the group meals, they must be prepaid with your registration. Watch the next Update for the meals and their costs.

I want your non-riding spouse, your adult children and your mother-in-law. No experience necessary! Terrific benefits! Variety of jobs available!

Your Spouse: What better way to introduce your non-riding partner to all your fun cycling friends than to volunteer him or her to work a GABA ride. Have your partner volunteer while you ride. Or even better, spend some quality time volunteering together to lead a ride.

Your Kids: Are your kids grown? How much time did you spend baking cupcakes and hauling them to little league and scouts? Payback time! Sign them up to drive a baggage truck.

Your Mother-In-Law: Need to spend more time with the M-I-L but not sure just how to do that? Sign her up for a weekend get away to the mountains to work a SAG on Blue Loop!

The Training: Each ride has a notebook with step by step instructions on what needs to be done and when. Budget information, shopping lists, time lines - it is already organized and easy to follow. Plus GABA has experienced ride leaders to mentor "newbies" along the way.

The Benefits: All volunteers get mileage reimbursements and fabulous GABA Bucks! Volunteers on overnight rides get room and meals. Your mother-in-law might even save up enough GABA Bucks to buy you a GABA jersey! Or at least some GABA socks.

This is another in a series of monthly columns, sharing news from the meetings of the Tucson-Pima County Bicycle Advisory Committee (TPCBAC). This column has two major sections, Announcements, and Actions.

If you have any bicycle concern, you are invited to attend the TPCBAC meetings, which take place the second Wednesday of each month, 6 to 8 PM, at the Himmel Library (Treat Ave & First Street), and present your concern during the "Call to the Public". You may also call the appropriate Bicycle Coordinator, as listed at the end of this article.

∑ The Director of the Pima County Department of Transportation & Flood Control District, Kurt Weinrich, reported on Mount Lemmon Highway Shoulder Status. He stated that the lost shoulder width below Molino Basin can probably be restored. More info to come on this next month.

∑ LAB Certified Instructors will offer the LAB Road I cycling traffic skills Course in the fall. Rich Corbett pointed out that this Course presents the opportunity to earn the equivalent of a ‘Bicycle Drivers License’, and is something that every responsible cyclist should undertake and earn a certificate in.

∑ Tucson Police Sergeant Tim Beam reported that there were no notable incidents the past month.

∑ Transportation Enhancement Projects report was rescheduled to the June Meeting, as key staff could not be present. Roy Schoonover reported that the section under the I-10 Overpass on Valencia is finally moving forward, and that the Oracle Road shoulder lanes from River to Ina are moving forward to construction on schedule.

∑ Trace Tang called the attention of the Committee to the “Bicycle Friendly Communities Action Plan”, and Committee members, without formal action, voiced general support. There was discussion that perhaps a “Mayor’s Ride” could become an annual event in Tucson, as it is in Phoenix.

∑ The Committee voted to send a letter to the City of Tucson, asking that a sign in the new Target underpass, on the Spanish Trail Shared-Use Path, calling for pedestrians to walk right and cyclists to ride left, be removed, as it is not proper. Thanks to Rosemary Carmody for her attention to this.

∑ Heard a report by Rosemary Carmody of the Nominating sub-group, presenting Jesse Morales for Chair, David Bachman-Williams for Vice-Chair, and Dick Schaffer for Secretary. The Committee accepted the report, and unanimously voted to set this slate for election voting at the June meeting.

Contact any of the Tucson area bicycle coordinators: Richard Corbett, PAG Regional 792-1093; Shellie Ginn/Trace Tang, City of Tucson 791-4372, Matt Zoll, Pima County 740-6747, and Nancy Ellis, Oro Valley 229-5057.

New GABA member, Wendy McCrady, is organizing a team to compete in the Lighten Up Arizona statewide competition. (www. lightenuparizona.org). The 2 to 10 member team will compete in 2 separate categories: weight loss and accumulated activity.

You don’t need to have much excess weight to be on the team; join her even if you only want to lose 5 pounds! Weights are reported 3 times on the honor system; each indivi-dual’s numbers will be kept confidential.

The accumulated activity category logs mileage. It includes running, walking, biking, swimming, and any other exercise, all of which are reported as “walking miles” using a conversion chart. Biking miles are converted 2:1 - 2 miles biking equals 1 mile walking for the competition.

Entry fee is $15 and includes a training t-shirt. Participants will receive weekly email updates, and must be willing to track mileage and report monthly from June 17 through November 12.

Registration deadline is June 12. If interested, contact Wendy immediately at mccrady@earthlink.net or 326-8215.

Tour For Tucson's Children Sunday, July 4th

The Tour for Tucson's Children 2004 event planning committee is busy preparing for the 11th annual Tour for Tucson's Children and would like to thank GABA for its continued support of the event.

GABA has been a strong and active supporter of the event by assisting with promotion through its newsletter, making considerable annual donations, and encouraging its members to participate in the event.

Last year, the event raised $12,000 for the Safe Kids Injury Prevention Program! It helped purchase 11,000 helmets for low-income youth, and featured more than 900 participants!

Registration forms are now available for the 11th Annual Jack Furrier's Western Tire & Auto Care "Tour for Tucson's Children".

2. In person at Parks & Rec, 900 S. Randolph Way, on Sat, July 3rd, from 9 AM - 2:30 PM;

Application brochures are available at Parks & Recreation Administration; at all Parks & Recreation District Offices; at all regional/neighborhood/recreation centers; at most bicycle shops; and on-line at ci.tucson.az.us

White Mountain Bike Tour

There is a wonder to this ride that is hard to explain. Pine trees, mountain vistas, cooler temperatures, and the camaraderie of other cyclists are a few of the treats reserved for you on this ride. Over the years it has justly earned the reputation of being one of the very best bicycling tours in the Southwest.

Attracting even out-of-state riders, it has become so popular that it is recommended that you REGISTER EARLY! Limited to the first 200 riders. This ride is organized by the Phoenix Metro Chapter of GABA.

The ride starts at the Blue Ridge High School parking lot located at 674 E. White Mountain Blvd. in Lakeside, also known as Highway 260.

DIRECTIONS: Take Hwy 260 from Show Low going to Pinetop/ Lakeside. The School is located on the left side of the road. Cars can be parked here for the weekend.

Registration starts at 6:30 AM on Saturday, July 10th, and closes PROMPTLY at 8:30 AM. Try to start early! Luggage should be at motels/campground by 1 PM. Just remember: some hotel rooms may not be available till after 2 PM., so take your time and enjoy the ride!

The route will follow Highway 260 EAST thru Pinetop, on to McNary and via Sunrise, arriving in Springerville/Eager for the night, with a SAG stop half-way, at the top of the pass near Sunrise Ski Resort.

The return route will be the same on Sunday. Pedal WEST on Hwy 260 all the way back to the starting point in Pinetop/Lakeside. Expect several sizable climbs, but the reward is our SAG stop at the top of the 15-mile hill climb near Sunrise, with a great downhill from there back to the finish!

Volunteers are being sought to help with registration, ride T-shirt design, taking meal tickets on Saturday evening, and with gathering goodies for the raffle. Contact John Arle (jfarle@cox.net) or Kathy Mills (khendricks67@earthlink.net) to volunteer!

Saturday night dinner will be a Cowboy cookout with Steak and Chicken (or Veggie burgers), fresh salad and veggies, all included in your ride fee, prepared by Springerville residents who know what hungry cyclists like to eat! Snacks available at the end of the ride on Sunday.

at Round Valley Middle School. Camping fee: $7. Includes hot showers. Bring your tent or make camp inside on the gymnasium floor.

Several hotels in the area with real beds! Make your reservations early, as they fill up FAST!. They can be reached by calling 1-928-333, then:

There are lots of accommodations in the Show Low/Pinetop/Lakeside area for those interested in coming up early on Friday afternoon or staying overnight on Sunday; check the GABA website at www.sportsfun.com/gaba for a list.

WHITE MOUNTAIN TOUR

Pre-Registration Form

July 10 & 11, 2004

ONE FORM PER RIDER.

Photocopies accepted.

Please fill out all the blanks.

Leader: John Arle, jfarle@cox.net

or Whitemountaintour@cox.net

I am currently a GABA member:

(Circle) Yes No

NAME:__________________________

ADDRESS:________________________

CITY:___________________________

STATE____ ZIP___________

PHONE: ( )_________________

E-MAIL _________________________

FEE: make check payable to and mail to:

Phoenix Metro Bicycle Club

PO Box 26788, Tempe AZ 85285-6788

GABA Member: $45 _____

Non-Member: $50 _____

Camping in Springerville: $ 7 _____

Late fee after 7/1/03 $10 _____

Non-Rider dinner (adult) $15 _____

Dinner (kid under 10) $10 _____

TOTAL MONEY SENT: $________

Vegetarian (circle)

CPSC-approved helmets are mandatory.

Please STAPLE your SIGNED WAIVER

to each registration form.

Can Lance do it again? Heras will lead his own team this year. Rumor has it that Lance told Roberto to slow it down a few times last year What does that do to Lance's chances?

In the Vuelta this year, Mr. Heras showed that he has the character to stay strong and persevere. The Alpe d'Huez time trial is going to be the race of the century!

Does Tyler have the mental strength to do it? Does he need to break a bone in order to dig deep? If either Tyler or Lance have a strong lead and begin to falter, will they help each other out? Picture that, riders from the same country, but from different teams helping each other! OK, it happens all the time. . . . but this could be a first for Americans! It would be nice to see, just to watch the French have a hissy fit! Oh, the injustice!!

So, who wil get the Yellow Jersey and the champagne this summer? Will it be a record-setting Tour? Will we see a new dynasty taking shape? This year, the number of challengers for the Yellow Jersey that have the all-around skills and team make-up to "go the distance" is astonishing! We'll see!

Finally, GABA-Tucson has a new VP! David "Griff" Griffis has accepted the job and will start officially this month.

Grigg is a relatively new GABA Member, but he loves to ride a bike, and that's one of the most important qualifications to be a good VP!

June 2004 Update Index

May Meeting Report

June Meeting

July Meeting

Words from Steve

24th Annual Grand Canyon to Tucson

Great Arizona Bicycle Adventure

New & Renewing Members

Arizona Bicycle Club's Grand Canyon Weekend

Training for the “C” Rider

How We Are Powered

Carbohydrates, Fats, and Proteins

The Wall and The Bonk

How Not to ‘Crash’ During Your Ride

After Your Ride

Summary

Grand Canyon State Games

Mt Hopkins Mountain Bike Hill Climb

Upcoming Meeting Programs

"Grand Canyon to the Old Pueblo" Bike Tour 2004

Features a "Tour the Salt River Canyon" In Its New Course This Year!

Tour For Tucson's Children Sunday, July 4th

White Mountain Bike Tour