Training Rides for El Tour de Tucson XXIV
27th Annual Tumacacori Century
Bike Patrol, Satisfaction Extraordinaire!
Training for & Riding El Tour - Part 1
“Share the Streets” Bicycle and Pedestrian Safety Campaign
New Safe Routes Project Constructed
11th Annual Tour of the White Mountains
McDowell Mountain Cycling 2006
Welcome New & Renewing Members
Willie Weir at the September monthly meeting!
MONTHLY GABA-TUCSON MEETING LOCATION
Cochise County Cycling Classic XIX
Bike Patrols Needed for El Tour XXIV
Learn the Rules of the road with FREE BIKE SAFETY CLASSES!
El Bike Swap de Tucson On Historic 4th Avenue!
Join the Cross State Riders on Saturday, Oct. 7th
City Adds Miles of New Bike Lanes
Cycling for Fitness & Performance
(See related articles in this issue for details.)
Ride Date Ride Name Organizers Leaders E-Mail
10/1-7 Great Arizona Bicycle Adventure GABA-Tucson Dorothy Barth
www.bikegaba.org
10/7 (Sat) Tour of the White Mtns Benefits Navapache Hosp. www.epicrides.com
10/14 (Sat) Cochise Cycling Classic PBAA www.perimeterbicycling.com
10/14 (Sat) Memorial Ride for Safety PMBC & CazB www.sportsfun.com
10/21 (Sat) Tour de Farm Diabetes www.tourdefarm.com
10/21 (Sat) 16th Annual Bisbee 1000 Stairs Benefits the Stairs of Bisbee
www.bisbee1000.org
10/22 (Sun) Tumacacori Century GABA-Tucson Bob & Judy Bolt bojubolt@aol.com
10/28 & 29 Cave Creek Ride GABA-Tucson Rhonda Smith onekewlmom@hotmail.com
10/28 & 29 MS 150 Best Dam Ride Multiple Sclerosis ms150.dsw.nmss.org
11/5 (Sun) Silverbell Century GABA-Tucson Suzanne Couvrette sgcouvrette@aol.com
11/11 (Sat) El Bike Swap de Tucson GABA-Tucson Greg Yares yares@cox.net
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Monday, Oct. 2 at 7 PM
What's "BICAS"??? Come join us to learn the important role
that BICAS plays in the Tucson Cycling Community.
Ignacio Rivera de Rosales will explain what this unique organization
really does. He will also tell us about some of the classes they offer
and show us some of the unique art for which they are well-known!
Everybody is welcome!
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Monday, Nov. 6 at 7 PM
Please join us and welcome
Steve and Donna Kanoza,
who will share with us slides and stories
of their recent bike tour
of New Zealand.
Everybody is welcome!
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OCTOBER 2006
Oct. 1-7: GREAT ARIZONA BICYCLE ADVENTURE. 26th Annual. 7 riding days, 546 total
miles with an average of 78 miles per day. Total elevation gain exceeds 30,000
ft. From Grand Canyon via Gray Mountain; Flagstaff; Camp Verde; Payson; Show
Low; San Carlos; and ending in Tucson this year. Optional bus trip to Grand
Canyon on Saturday, Sept. 30, and optional bus return trip to Phoenix on Sunday,
Oct. 8. GABA-Tucson. www.bikegaba.org or info line: 520-349-5932.
Oct. 7 (Sat) :11th ANNUAL BENEFIT TOUR OF THE WHITE MTNS. Near Pinetop, for
mountain bikes. Starting at Thunderhorse Ranch, same courses as last year. New
Website for registrations on line, starting mid-June. For info, www.nrmc.org/twm.htm.
Oct. 14 (Sat): COCHISE COUNTY CLASSIC XIX. Organized by PBAA.
www.perimeterbicycling.com
Oct. 14 (Sat) : MEMORIAL RIDE FOR SAFETY. In Phoenix. PMBC for CAzB.
www.sportsfun.com
Oct. 21 (Sat): TOUR DE FARM. Diabetes Exercise and Sports Association.
www.tourdefarm.com
Oct. 22 (Sun): GENE CHAPMAN MEMORIAL TUMACACORI CENTURY. GABA-Tucson. Most
options start in Sahuarita, south of Tucson, and go to the well-known Tumacacori
Mission. Leaders: Judy & Bob Bolt, 512-0442 or bojubolt@aol.com.
Oct. 22 (Sun): SOUL RIDE MOUNTAIN BIKE. In Oracle. Todd Sadow, www.epicrides.com
Oct. 28 & 29 - NEW DATE! : CAVE CREEK OVERNIGHT RIDE. GABA-Tucson. 45-mile each
day. Ride on the east side of the Chiricahua Mountains, from Road Forks, NM to
Portal, AZ. This year, VERY LIMITED accommodations and meals at the Southwestern
Research Center. Fairly easy scenic ride! Ride Leader: Rhonda Smith, (520)
886-2919 or onekewlmom@hotmail.com. Limited to 42 riders this year! Register
early!
Oct. 28 & 29: MS 150. Multiple Sclerosis Society. http://ms150.dsw.nmss.org
Oct 29 (Sun) : PALO VERDE NUCLEAR CENTURY. GABA-West Valley. www.sportsfun.com.
NOVEMBER 2006
Nov. 5 (Sun): SILVERBELL CENTURY. This year, the Tom Mix Century makes way to a
revamped Silverbell Century, on a course with less traffic.
Nov. 4 (Sat): McDOWELL CENTURY. ABC. Options for a metric century and a
half-metric century as well. www.azbikeclub.com
Nov. 11 (Sat): EL BIKE SWAP DE TUCSON. GABA-Tucson. On historic 4th Avenue!
Quaint central area of Tucson where vendors set up on each side of the Avenue.
Great turn-out at no charge to anyone! Greg Yares, (520) 323-9020 or yares@cox.net.
Volunteers are needed: if interested, call Greg.
Nov. 18 (Sat): EL TOUR DE TUCSON XXIV. PBAA. 24th annual. Counterclockwise
course again this year! 4 different options! More than 7,000 riders! Lots of sag
stops along the course, as well as thousands of volunteers to make your
experience a pleasant one! For info, (520) 745-2033 or visit
www.perimeterbicycling.com.
DECEMBER 2006
Dec. 3 (Sun): TUMACACORI FESTIVAL RIDE. GABA-Tucson. 30-40 miles to breakfast at
Zula's in Nogales. Start from the Tumacacori Mission and return to enjoy food,
craft & entertainment. South on I-19 to Tubac exit, then south on EAST frontage
road to Mission. For Mission info, call the Tumacacori National Historical Park
at (520) 398-2341. www.bikegaba.org.
Dec. 4 (Mon): GABA-Tucson ANNUAL HOLIDAY POTLUCK. GABA-Tucson. At regular month
meeting location. Bring a dish to share with others in the spirit of the season!
Everybody is welcome! Short program with awards and recognition to deserving
members! www.bikegaba.org
Dec. 9 (Sat): TOYS FOR TOTS BIKE RIDE. GABA-Tucson. Bring one or more unwrapped
toys to carry on your bike as we pedal to the zoo to deliver our toys.
www.bikegaba.org
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Tucson Az Mtn Standard Time
OCTOBER
RISE SET
A.M. P.M.
1: 6:17 6:09
7: 6:21 6:01
14: 6;26 5:53
21: 6:32 5:45
28: 6:37 5:38
NOVEMBER
RISE SET
A.M. P.M.
1: 6:40 5:34
7: 6:45 5:29
14: 6:52 5:25
21: 6:58 5:21
28: 7:04 5:19
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By Tony Everett
GABA-Tucson President
El Tour will be upon us before you know it, with basically the same route as
last year: a counter-clockwise route around the city. The exact route will soon
be available from Perimeter Bicycling. Check www.perimeterbicycling.com
This year again, GABA is providing training rides to help you get ready for the
big event. The training rides, led by CRAIG GORDON and MIKE WOOD on the east
side starting at Udall Park, and by RICH CORBETT on the west side starting at
Grant & Silverbell, are continuing through the weekend of November 11th. The
rides have started with a distance of 35-50 miles and steadily will increase
each week to 90 miles the weekend before El Tour. We are also offering shorter
route options for those who will be doing the shorter El Tour routes.
The training rides are designed to gradually increase your riding distance and
endurance, familiarize you with the El Tour route, let you practice your ride
strategy and ride with others who are at your riding skill level. With the
exception of the two centuries, there is no cost for the training rides. The
centuries are fully supported with 3 or 4 SAG stops with lots of good food.
Date Time Mileage
Sunday, Oct. 1 6:30 AM 40/70
Sunday, Oct. 8 6:30 AM 40/75
Sunday, Oct. 15 6:30 AM 40/80
Sunday, Oct. 22 6:30 AM GABA’s Tumacacori Century
Sunday, Oct. 29 7:00 AM 40/85
Sunday, Nov. 5 7:00 AM GABA’s Silverbell Century
Sunday, Nov. 12 7:00 AM 40/90
Perimeter Bicycling is expecting over 9,000 riders for this year’s event. El
Tour XXIV will be another very special ride. If you’ve thought about doing El
Tour before but couldn’t quite convince yourself to take the plunge, this is the
year. If you’ve done one of the shorter distances in the past, consider moving
up to a longer distance, or even to the 108-mile event. The GABA training rides
will provide an excellent opportunity to get yourself in shape over time, and
for you to evaluate your capability for the event of your choice.
Perimeter Bicycling’s El Tour de Tucson is one of the finest century rides in
the country. You’ll find it difficult to find a better supported ride anywhere.
There’s nothing quite like cruising through intersection after intersection with
police officers holding back the traffic just for you. The camaraderie shared
with your fellow riders is special and not soon forgotten. In case you were
wondering, the majority of the riders are not from Tucson, but hail from across
the state, the nation, and a few from other countries.
Proper training is a critical prerequisite to a successful and enjoyable El Tour
experience. It’s key to start early and slowly build your mileage base to the
point you can comfortably ride 60-80% of the distance you plan to ride on El
Tour day. If you can ride 100%, that’s a bonus, but the excitement and support
on El Tour day will help carry you the extra miles beyond your normal training
ride distances.
It’s very important to experiment with foods and fluids during training, not on
El Tour day. Trying out a new energy bar or drink on El Tour day can lead to a
very unpleasant experience. As you’re training, try different combinations of
snacks and drinks and make a note of how you feel and how they affect your
energy level. If they don’t work out for you, try something else. Remember,
there is no magic formula that works for every rider. If your snack or drink
doesn’t taste good to you, you’re likely to avoid it just when your body needs
it most. Proper hydration is, of course, an absolute must. If you go out for a
4-hour ride and don’t have to urinate somewhere along the route, you are not
properly hydrated. Low fluid and electrolyte levels can rob your body of much
needed energy and endurance, and could make your El Tour experience an
unpleasant one.
So get ready to start putting in the training miles. Come join us for the
training rides and we’ll see you at the start line at sunrise on November 18th!
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What: A family bike ride returning to an outdoor movie.
Where: BICAS: 44 W. 6th St., 6th St. & 9th Ave.
When: 3rd Saturday of Oct. at 6:30 PM:
October 21st –The Princess Bride
Who: You!
Why: It’s FUN!
A family fun movie night will be held at BICAS (Bicycle Inter-community Action
and Salvage) on the 3rd Saturday of October.
The event will start with a short, fun, easy, family bike ride throughout the
downtown area led by certified League Instructors, starting at 6:30 PM. Return
to BICAS for artistic activities for the kids.
Kids of all ages, even the grown-up ones, will be able to make bracelets and
other items, and repeat attendees may choose to further dec-orate their jewelry
during future movies.
The movie will start when it gets dark. There will be some light refreshments
provided by GABA. Seating space is outdoors and plentiful, though chairs are
limited so please bring one if you can.
Sponsored by: GABA, the Pima County Bicycle and Pedestrian Program, and BICAS.
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Gene Chapman Memorial Bicycle Ride
Sunday, October 22, 2006
Join us to celebrate the most popular bicycle ride in Southern Arizona! Three
options are available for riders from novice to very experienced cyclists: 25,
64 and 100 miles!
What makes this such a GREAT ride?
• It’s a beautiful time of year for a bicycle ride.
• It’s excellent training for El Tour de Tucson, which is one month later.
• The route is basically flat, with only a few slight hills. Often people record
their best time for riding a century!
• The route is well marked with “Dan Henrys” on the pavement. Also, ride
directions are provided for all the rides.
• Sag stops are the best!! Delicious and plentiful food with cheerful people to
serve it!
• Sag support is available along the route for tired cyclists and weary bikes.
• Lunch is served to all at Sahuarita HS after the ride.
All cyclists ride south through the scenic Santa Cruz River Valley, past Green
Valley and Tubac to the Tumacacori Mission.
The 100 milers will continue south of the Mission past the Rio Rico foothills in
some of the prettiest scenery in the Santa Cruz valley. Look forward to
fantastic views! There will be a sag stop at the turn around point which will
provide food and energy for the return trip. No steep hills, only some gentle
climbs here & there.
Special T-shirts have been designed by Steve Wilson, Jr. just for this ride and
to commemorate GABA’s 25th Anniversary. Shirts will be available for pick-up at
registration – be sure to order yours on the pre-registration form.
CHECK-IN:
All options must check in at Sahuarita School “District Auditorium/Intermediate
School”. Take Exit 75 off I-19, approximately 15 miles south of Ajo Exit. Drive
east on Sahuarita Rd to school. Look for GABA signs and turn into parking lot.
Pick up route and rider instructions here.
NO MASS START:
Start riding after you have checked in and picked up your map and ride
instructions. CPSC approved helmets are required for all riders. All traffic
rules must be obeyed.
STARTING POINTS & REGISTRATION TIMES:
Option 1: 100 MILES. REGISTER AT 6:30 AM – NO MAJOR CLIMBS!
Starts and ends at Sahuarita High School (Exit 75 off I-19, approx. 15 miles
south of Ajo Exit). Ride south to Tumacacori Mission, continue south through
scenic terrain to turn-around point. Circle back to Sahuarita High School for a
great lunch!
Option 2: 64 MILES. REGISTER AT 7:30 AM
Starts and ends at Sahuarita High School (Exit 75 off I-19, approx. 15 miles
south of Ajo Exit). Ride south along pecan groves past Green Valley, Arivaca
Junction and Tubac to the Tumacacori Mission and return. Flat course. Great
lunch for all afterwards at Sahuarita High School.
Option 3: 24 MILES. REGISTER AT 8:30 AM
After checking in at Sahuarita High School, drive SOUTH to Arivaca Junction
(start and finish point for this option); Exit 48 off I-19, approx. 17 miles
south of the school. Start riding around 9 AM. Ride south past Tubac to the
Tumacacori Mission & return on a flat course. Don’t forget to stop for lunch at
Sahuarita High School after the ride!
RIDE ORGANIZER:
Bob & Judy Bolt, bojubolt@aol.com or (520) 512-0442.
Volunteers appreciated and much needed. Interested? Call Bob or Judy ASAP!
PLEASE REGISTER EARLY!!
There were over 500 riders in 2005, and nearly 30% of those registered the day
of the ride! That makes it doubly tough to properly plan to provide YOU with the
best sags, facilities and LUNCH at the end! REGISTRATION DEADLINE IS THURSDAY,
OCT. 19.
Tumacacori Century Ride Fee
Pre-Registration:
GABA/ABC Members: $15. Non-Members: $20.
PRE-REGISTRATION DEADLINE IS THURSDAY, OCT. 19.
Day-of-Event Registration:
GABA/ABC Members: $25. Non-Members: $30.
Why not join GABA-Tucson today?
Get our monthly news-letter delivered
to your door AND this ride at member prices!
Add $15 for a one-year individual membership,
$18 for a family membership,
or $10 for student members.
Fee covers 3 sag stops with ice water, fruit, PB&J, various snacks & cookies;
sag support along the route; maps & rider instructions;
and a fabulous lunch back at Sahuarita High School
after the ride from 10:30 AM to 3 PM.
TUMACACORI CENTURY
GENE CHAPMAN MEMORIAL RIDE
PRE-REGISTRATION FORM
Sunday, Oct. 22, 2006
(ONE FORM PER RIDER)
Photocopies accepted. Please fill out all blanks.
Leaders: Judy & Bob Bolt, 512-0442 or
bojubolt@aol.com
Return this Form & your check to: GABA
P. O. Box 43273, Tucson AZ 85733
Registration Deadline is Thursday, Oct. 19.
Options chosen: (Please circle):
#1 (100 mi) #2 (64 mi) #3 (24 mi)
Vegetarian: Yes No (for sags & lunch)
Pre-Registration fee:
GABA/ABC Members: $15 $_____
Non-Members: $20 $_____
DAY-OF-EVENT FEE:
GABA/ABC Members: $25 $_____
Non Members: $30 $_____
Special Event T-shirts: $10 $_____
(please circle size):
S M L XL XXL
Total money enclosed: $_____
I am currently a GABA/ABC member: Yes No
NAME
(Print):__________________________________
ADDRESS:_______________________________
CITY:__________________ ZIP:_____________
PHONE: ( )
E-MAIL: _________________________________
CPSC-approved helmets are mandatory.
STAPLE your SIGNED WAIVER to each form.
Forms and Waivers cut with scissors are appreciated!
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Sunday, November 5, 2006
Options for 100 and 65 miles
Scheduled just 2 weeks before El Tour, the Silverbell Century comes at a time
when your training needs to intensify for the last time before the great event!
Ride on a portion of the "El Tour" route on the northwest side of town, with
long stretches of straight flat roads, perfect to practice riding in a group
and/or paceline. The course will not climb to the Silverbell Ghost town as it
did in the past; riders will turn around at the bottom of the climb.
Care has been given in choosing a course with less traffic and in avoiding major
intersections. Everyone should be aware that there may still be dips with soft
sands on the route. Please slow down and let other riders behind you know of
these hazards. Riding at high speed in a group requires complete focus to avoid
accidents.
The first 100 pre-registered riders will receive
a FREE 25th Anniversary T-shirt!
General Course: Mostly flat with a few gentle climbs.
From River and Campbell, riders will go west on River Rd., then north on La
Canada to Rancho Vistoso (via some neighborhoods). Then, the course will take
you west on Moore Rd. and Tangerine Rd. all the way to the west end of Avra
Valley, turning around at the bottom of the climb to the Silverbell Ghost Town.
The return will be via Airline Rd. and back on River Rd.
Starting Location:
Meet at River & Campbell, SE corner, near the Rillito River Bike Path. Sign in
and pick up your Ride Maps. The FREE T-shirts for the first 100 pre-registered
riders will be available at sign-in.
Starting Time:
Volunteers will be ready to sign in Pre-registered riders, and to collect the
ride fee from the Day-of-the-Event riders starting at 7 AM. Everyone must be on
the road no later than 8 AM.
Options:
Both options are on your route map. The turn-around point will be marked on the
road. Anyone who wants to continue and add a few miles can do so.
No Mass start:
Start when you are ready. CPSC-approved helmets are mandatory. All traffic laws
must be obeyed. Ride two abreast ONLY when the bike lane is wide enough;
otherwise, riders must ride single-file.
PRE-REGISTRATION FEE:
GABA Members: $15
Non-Members: $20
DAY OF EVENT FEE:
GABA-Members: $25
Non-Members: $30
Why not join GABA-Tucson today?
Get our monthly news-letter delivered
to your door AND this ride at member prices!
Add $15 for a one-year individual membership,
$18 for a family membership,
or $10 for student members.
Ride Support:
This ride will be fully supported with SAG stops with fruit, water, snacks and
sandwich makings. There will be roving vans along the course to help out in case
of mechanical failure. The course will be marked with GABA "sandwich" signs to
indicate all the turns of the course.
Ride Organizer: Suzanne Couvrette, 891-4661, or update-editor @bikegaba.org.
Volunteers are needed: call Suzanne if interested.
SILVERBELL CENTURY
PRE-REGISTRATION FORM
Sunday, Nov. 5, 2006
(ONE FORM PER RIDER)
Photocopies of this form are acceptable.
Please fill out all blanks.
Leader: Suzanne Couvrette, 891-4661 or update-editor@bikegaba.org
Return this form & your check to: GABA
P. O. Box 43273, Tucson, AZ 85733
FREE 25TH ANNIVERSARY T-SHIRT TO THE FIRST 100 PRE-REGISTERED RIDERS!
Option chosen: (Please circle)
#1 (100 miles) #2 (65 miles)
All options must sign in at
Cortaro & Silverbell
Money enclosed:
Member fee $15 $____
Non-member fee: $20 $____
DAY OF EVENT -members $25 $____
DAY OF EVENT -non members $30 $____
Total money enclosed: $______
I AM Currently a GABA member: yes no
NAME
(print)_________________________________
ADDRESS______________________________
CITY____________________ ZIP __________
PHONE ________________________________
E-Mail_________________________________
Participation in this event requires
use of a CPSC-approved helmet.
Staple your signed Waiver to each form.
Forms & Waivers cut with scissors are appreciated!
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by Richard E. Corbett, Certified Master Cycling Instructor & Coach
There are only three kinds of cyclists – those whose knees have ached, those
whose knees are aching, or those whose knees will ache. If your knees have not
ached yet, it is virtually certain that they will in the future. But why, you
ask? To answer this question, let's look at the most common causes of knee
problems, the leading remedies, and what you can do to prevent aching knees.
Common Causes: Your position on your bicycle (saddle and cleat adjustment) is
the most common cause of knee problems, however, there are other causes. These
include overuse, impacts, and genetics.
Position generally causes most knee problems. Saddle height, and cleat
adjustment are by far the two most important position elements.
■ Saddle height is quite often too low. If you have knee pain in the rear of the
knee, the saddle is too low; on the other hand, if the pain is in the front of
the knee, the saddle is too high (rare).
■ Cleat adjustment is not as predictable as saddle height. There are just as
many cyclists who have their heels too far out as there are who have them too
far in, or just right. In any case, pain on the outside of the knee indicates
the heel is too far out, and pain on the inside of the knee indicates the heel
is too far in.
Overuse can come from a variety of sources, such as cycling, or weight training.
Overuse can be accentuated by a lack of stretching – just remember that
stretching is best done after you have warmed up, not before (we cyclists are
blessed: we can warm up on our bikes, then do on-the-bike stretches).
Impacts are another cause of knee problems. The principle source of impacts that
affect the knees is from running, especially with improper shoes. Obviously
falls, while cycling or while involved in sports, are a major source of impacts
to the body, including knees.
Genetics is something you cannot change, but you can recognize and adapt to your
body’s uniqueness. For example, a person with a wider than ‘average’ pelvis may
have pain on the outside of their knees.
Remedies, and How to Avoid Knee Problems: If you do have knee problems, how do
you get rid of them, and how might you avoid getting them to begin with? All the
problems in the section above have both preventive actions and remedies, but are
these enough? Lets see.
Cover your Knees: The easiest thing you can do to combat achy knees is to keep
them covered, up to as high a temperature as 70 degrees! Wear knickers, knee
warmers, or tights – almost anything that will prevent or mitigate the cooling
effect of air moving past your knees (where there are fewer blood vessels, so
your knee cannot stay as warm in the air flow as other parts of your body). Try
it – it will almost always help achy knees.
Position on your bicycle (saddle and cleat adjustment) can be another of the
easiest items to deal with. There are many sources for how to set your saddle
height, front-back, and tilt. Be careful though, in accepting advice from a
friend, as studies have shown that more than a third of cyclists believe they
know proper adjustment, but err in one or more of its elements! Remember, since
this is the most common cause of knee problems, it deserves very careful
attention! To get proper and accurate advice, consider consulting a
knowledgeable Instructor or Coach on adjusting your bike for optimum efficiency
and comfort. (Or, see the accompanying article this month)
Overuse is remedied by reducing the causative activity (i.e. weight training).
It is prevented by approaching the causative activity more gradually, and being
certain to warm up before any significant loading of the muscles and joints. As
mentioned above, we cyclists can warm up by riding (without straining/pushing),
then do stretches on the bike. If you are not familiar with on-bike stretching,
consider consulting a knowledgeable Instructor or Coach.
Impacts are remedied and prevented by avoiding them! If they result from
running, check your shoes, and consider upgrading them. If you are using good
shoes, then perhaps your stride is off, or you are simply going beyond the level
of activity you should be at. Again, consider consulting a knowledgeable
Instructor or Coach (running of course).
Genetics are not as easy to remedy, but can be addressed. For example, a wider
than average pelvis that contributes to knee aches can be addressed with
orthotics or shims. Orthotics are shoe inserts that can help re-align the leg
and the knee, to reduce or eliminate aches. Shims, on the other hand, help
address the surprisingly common matter of differential leg length, generally by
placement between the cleat and the shoe.
Summary: Many of us will experience knee pains at some point. Knowing or getting
an accurate assessment, and taking prompt corrective action will help keep our
cycling something that we continue to look forward to.
Author’s Note: An excellent book on ‘bicycle medicine’ is Dr. Arnie Baker’s
Bicycling Medicine (ISBN 0-9640601-8-3). Arnie is National Team in Training
Coach, a National Champion, and a U.S. Record Holder.
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by Richard E Corbett,
Certified Master Instructor and Coach
That statement shows up too many times in crash reports or depositions. The REAL
loser is always the Cyclist. Is there anything you can do to prevent this from
'happening' to you? Yes! Read on.
Being seen has two basic components: Where you are & What you wear.
Where You Are: Motor vehicle operators know that you look in specific places to
see people doing certain things (like turning left). For example, you look to
your left from a stop sign to check for vehicles on the near side of the road;
you look to the center of the road for those preparing to turn left, and so on.
So, what does this tell the smart cyclist? It tells me to be where people
normally look to see those doing what I am doing. Another way to say it is: do
not surprise other drivers!
What You Wear: So if you are where people look, then the next thing to take care
of is to be sure you stand out from the background. You accomplish this by
wearing light, bright colored clothing.
The next time you are on a rid, look around at the other cyclists. Can you
imagine a tired driver taking a hurried look through a dirty, or sun-streaked
windshield? Could the driver see them easily? My experience tells me that half
or more of my fellow cyclists will flunk this 'test'.
In Summary: To be seen, think about where you are, and what you are wearing.
Also, think of how other drivers see you.
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By Richard “Rich” Corbett
PBAA Bike Patrol Director
In August, I made a point to say THANK YOU to all the GABA members who have
ridden as Bike Patrol over the years, especially those who come back, year after
year, helping others. In September, I made another point about Bike Patrol –
that it is truly one of the longest standing traditions of GABA. This month I
want to share the perspective of personal satisfaction.
I know most of the year after year Bike Patrollers, and we share something that
you can only understand if you experience it! A REALLY great level of personal
satisfaction, for a job so well done!
I can recall many, many specific instances over the years where I helped someone
who was convinced they were out of the event. Here are just two examples:
First, there was the woman whose brother had changed her rear tire, and put a
spacer washer on the wrong side of the dropout. The result was that when she
shifted to her lowest gear (largest cog), her derailleur went into her spokes!
It made a mess, as you might imagine, and when we came upon her, she was
convinced she was not going to be able to continue (bent derailleur, and two
broken spokes). My partner (Bill Scott) and I took the challenge, and in about
15 minutes had re-trued the wheel, and bent the derailleur back into some
semblance of straightness. And, It worked!
Another example is the man who was walking his bike alongside the road, and when
I stopped, he told me, “no way you can help me – I have at least 10 twisted
links in my chain – I am out of this race!” Well, I have taught bicycle
mechanics for more than 20 years, so I usually don’t believe someone else’s
assessment. I used my 6-inch adjustable wrench, along with my 6-inch pair of
Vise-Grips™, and proceeded to methodically twist all of the 12 links (not 10)
back into reasonable straightness, then used my chain tool to remove the
tightness from about three links. It worked! He was astounded, as he clearly had
never seen or heard of on-road chain repair! Wow – did I ever feel good about
this one!
There are many more stories that illustrate the great satisfaction that you can
get form helping others as Bike Patrol, but these two help you understand better
I believe.
So, please remember, we really need more Bike Patrol than we have had in the
last few years. If you have never Bike Patrolled, or have not Bike Patrolled in
a few years, please help us by volunteering this year.
Remember that Bike Patrol members pay only a very modest fee to enter – just
enough to cover the direct costs (we really do not want to take anything away
from the event charities), ranging from $15 if postmarked by Wed, November 8, to
$25 if postmarked Fri, November 10 and after.
So here is your chance to get a lot of personal satisfaction, and help maintain
a GABA Tradition – helping others. Won’t you please join?
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by Richard E. “Rich” Corbett
Certified Master Cycling Instructor & Coach
Your training for El Tour should be well underway by now. But what if it isn’t?
While training for several months is lot easier, and usually more successful, it
is possible to train reasonably ‘well’ in as few as six weeks, IF you are
somewhat in shape. Please read on, because this article is meant to can help you
train and ride more effectively!
This article sets out some important basics, identifies a specific schedule to
train your body for solid performance, and discusses how to improve your group
riding strategies and skills. Next month I will have an article on with some
more basics, as well as putting ‘the pieces’ together for ride day success, and
good ways to recover after your personal best ride.
Basics
There are a few basic ‘things’ I need to cover here, as these are quite
important to all cyclists and even those who know of these basics can benefit by
review. After conditioning, your ‘technique’ is most important. The most common
areas for technique improvement among many riders include their posture and
position, eating and drinking, and group riding skills.
Posture and Position
Too many cyclists lock their elbows as they ride. This transmits shock from the
road to their elbows, shoulders, and neck. Ride with slightly bent elbows to
relieve this pressure, and help doing so will also build/develop strong
abdominal muscles.
Relax! Many cyclists also tend to grip their handlebars far too tightly!
Tenseness causes many of the aches and pains cyclists experience. Hold the
handlebars loosely, with your upper body relaxed and ‘loose’.
Eating and Drinking
Many cyclists do not refuel adequately, or hydrate enough. Experiment to find
which cycling foods work well for you, especially when you are hot and tired!
The same goes for energy drinks.
When you find the ‘right’ ones, then be sure to eat ~ 100 to 150 calories every
hour that you ride, and drink even more frequently (a swallow or two), every 10
to 20 minutes, depending on the weather and your level of exertion.
Group Riding Skills
More on this subject below. Drafting saves as much as 35 to 40 percent over
riding alone. Yet many cyclists either are afraid to do it, or do it poorly.
While lapping wheels when drafting is the major cause of crashes in El Tour de
Tucson, if drafting is done properly, there is little to fear. See my article on
"Basic Drafting & Pace Line Skills" in the November 2002 Update (which is on the
GABA Tucson web site) for specifics.
A Six-Week Training Regimen (hurt!)
Week 1 (Oct 3 –9):
Intervals Tuesday and Thursday – four sets of 2 minutes each, with 1 minute
recoveries; a 45- minute-pace ride Wednesday; rest Friday and Saturday; long,
hard, fast ride Sunday 50 miles; rest Monday.
Week 2 (Oct 10 - 16:
Intervals Tuesday and Thursday – four sets of 2 ½ minutes each, with 1 minute
recoveries; a 50- minute-pace ride Wednesday; rest Friday and Saturday; long,
hard, fast ride Sunday 60 miles; rest Monday.
Week 3 (Oct 17 – 23):
Intervals Tuesday and Thursday – four sets of 3 minutes each, with 1½ minute
recoveries; a 55- minute-pace ride Wednesday; rest Friday and Saturday; long,
hard, fast ride Sunday 70 miles; rest Monday.
Week 4 (Oct 24 – 30):
Intervals Tuesday and Thursday – five sets of 3 ½ minutes each, with 2 minute
recoveries; a 60- minute-pace ride Wednesday; rest Friday and Saturday; long,
hard, fast ride Sunday 80 miles; rest Monday.
Week 5 (Oct 31 – Nov 6):
Intervals Tuesday and Thursday – five sets of 4 minutes each, with 2 minute
recoveries; a 65- minute-pace ride Wednesday; rest Friday and Saturday; long,
hard, fast ride Sunday 90 miles; rest Monday.
Week 6 (Nov 7 – 13):
Intervals Tuesday and Thursday – five sets of 4 minutes each, with 2 minute
recoveries; a 65- minute-pace ride Wednesday; rest Friday and Saturday; long,
hard, fast ride Sunday 99 miles; rest Monday.
Week 7 (Nov 14 - 18):
Taper – Tuesday do four interval sets of 2 minutes each, with 1 minute
recoveries; a 45-minute- pace ride Wednesday, then rest Thursday and Friday; El
Tour is Saturday November 18th.
Training Summary
This won’t be easy, but then if you have not started training yet, what can we
say? You must always think of your goal (i.e., a 6-hour El Tour), as doing so
will help you continue this grueling training pace. Do not slip and fail to do
any of these workouts, as this is a very minimal schedule to achieve the fitness
you need to do well in El Tour.
Group Riding Strategies and Skills
Cycling with others is one of the many delights of cycling! We ride with our
friends, or with others who may become our friends. And sometimes, most often in
events, we ride with or among people we don't know at all. Regardless of whom we
ride with, it is important to know and practice good group riding skills.
In General
DO NOT get bitten by 'Group Think'! What is this? Well, for example, when the
first cyclist comes to a stop sign, s/he may look both ways, yell “Clear’ and
proceed. Then, sadly (and dangerously), others riding behind may simply roll
through without looking! It is very important that everyone in a group make
their own decisions. Be extra careful when rising in a group, so that you don't
get 'bit' by the 'group think snake'!
When in left turn lanes, double up (side by side) to make your group more
compact, and to help everyone gets through on one signal. And please, know how
to start crisply and surely – none of this pathetic halfway pushing off!
For Those Behind You
When cycling on the road with other cyclists, you owe much of your
responsibility to those who are cycling behind you. Signaling hazards with your
hands and arms, signaling your intention to turn, as well as signaling slowing,
and NEVER moving to the left or right without looking back and yielding to
whomever may already be there, are the primary responsibilities you have. Sudden
braking is also a no-no – shed speed without braking by sitting up and ‘air
braking’, or sliding left (or right), out of the draft. If you must brake
‘feather’ the brake (while you continue to pedal), to shed just a little speed
(instead of a lot).
Please note that we always call out (verbally) cattle guards and railroad
tracks.
When riding in a pace line, there are other equally important responsibilities.
These include NEVER braking or even coasting without first warning the cyclist
behind you. And again, you should never move to the right or left very much,
just in case the person behind you has goofed and is overlapping wheels with
you.
For Those in Front of You
If you are the last rider in a group, and a motorist is approaching from the
rear, and the group ahead of you is spread out, then (and only then) it is the
right time to call out, "CAR BACK"! If the group is not spread out, then there
is NO need to call out anything!
If you are going to pass another cyclist, ALWAYS call out to them. There are
several phrases, including 'passing on your left', 'on your left', 'your left',
and 'passing'. I prefer the simple one word, "passing". This is more easily
understood, and alerts me that I need to 'hold my line' and move neither left or
right.
This raises the issue of whether you should pass another cyclist on the right.
In most all circumstances, the answer is a definite NO. But there are times when
it becomes necessary, such as in the first few miles of major events (i.e. El
Tour de Tucson). Just remember that it is even more important to call out your
intention to pass if it will be on the right (in this case I use “your right!”).
Group Riding Summary
Do be thoughtful of others – NEVER do anything that will surprise another
cyclist (or for that matter, a motorist). Being Predictable and Visible are two
of the most important things you can do for your own enjoyment & safety, and the
safety of others. Use hand signals to communicate with those behind you, except
for cattle guards and railroad tracks. Use short, clear verbal signals to
communicate with those in front of you.
Please E-mail me with your specific questions, at kc7ovm *at* dakotacom.net.
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By Linda Matson
Are there some of you out there who think the Blue Loop Tour sounds great, but
it’s just a tad more effort than you want to put out? Then I suggest that the
ride for you is the Gila Inner Loop, put on by the Silver Spokes Bicycle Club
out of Silver City, New Mexico.
Early September in the mountains of southwestern New Mexico has been nothing
short of spectacular in 2005 and 2006 when Bill and I rode the Inner Loop.
Picture gazillions of wildflowers in bloom, emerald green meadows, and mountain
vistas.
You can guess that any ride with the phrase “mountain vistas” in the description
isn’t a cakewalk. Although the distances are moderate (44 and 38 miles, with
optional miles and bonus climbing both days), you’ll start the ride at 5900 feet
of elevation and work to earn those beautiful views.
After crossing the Continental Divide twice on Saturday, the riders kick back at
Camp Thunderbird in the Mimbres Valley. Those who eschew camping can pretend
they’re teenagers at summer camp again and sleep in the bunkhouses. Yes, there
are hot showers. This ride seems to attract a particularly friendly,
considerate, laid-back group of riders.
Perhaps the riders are so happy because we are so well fed! As an example,
dinner on Saturday night this past year consisted of all-you-can-eat enchilada
casserole, rice, beans, salad, fresh warm bread, and a triple-layer sponge cake
with a filling of peaches and whipped cream! Breakfast included pancakes, eggs,
‘taters, sausage, cereals, fresh fruit salad, yogurt, and granola. Heck, the
food alone is worth the price of admission!
Silver City is worth the visit, too, and it’s only about 200 miles from Tucson.
It has a colorful little old town area with galleries, antique and tchotchke
shops, a gelato shop, and some good restaurants.
Colorful town, spectacular vistas, cooler temps, yummy food — see ya there next
year?
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By Matthew Zoll, Pima County Bicycle and Pedestrian Program Manager
With children and young adults heading back to school in large numbers, Pima
County and the City of Tucson have begun a new program to improve safety for
cyclists and pedestrians.
The Pima County-Tucson “Share the Streets” Bicycle and Pedestrian Safety
Campaign is intended to improve safety through a variety of measures for
cyclists, pedestrians and drivers. This three-year pilot program is funded by
nearly $600,000 in federal and local transportation funds and is supported by
the Arizona Department of Transportation.
Southern Arizona has become a nationally recognized walking, hiking and cycling
community. The goal of this program is to reduce roadway crashes and injuries,
increase awareness of the responsibilities of pedestrians, cyclists, and
motorists, and promote tolerance among all users of the roadway.
This program currently has several elements underway:
Bicycle education classes, including free helmets, bike pumps, bicycle light
kits, locks, water bottles, safety reflective items, and more.
Attention Transit” bus shelter signs that display safety messages indicating how
to drive correctly at our signalized pedestrian crossings (“Flashing Means Stop,
Proceed When Safe!”), raising awareness of bicyclists and motorcyclists (“Always
Watch for Bikes!”), promoting bicycle riding on the correct side of the road
(“Bikes Must Ride With Traffic!”), and more. Future signs will address helmet
use (required by law for bicyclists under age 18), motorist failure to yield to
bicyclists and pedestrians, use of bike lights at night, pedestrians crossing
against red lights, and other key safety messages.
A demonstration project for bike lane stencils and signs that addresses
wrong-way bike riding. Bike riding against traffic, whether on the road or
sidewalk, is illegal and has a 4-time higher crash risk for cyclists.
Additional safety measures are planned to get underway this fall:
Radio and T.V. public service announcements providing information about our
bicycle helmet law, promoting the state law requiring drivers to give a 3-foot
minimum clearance when passing bicyclists, raising awareness about safe driving
and cycling in school zones, and other concerns.
Enhanced police training to focus on the key bicyclist traffic infractions
(riding at night without lights, running stop signs and signals, wrong-way
riding, and “darting out” into traffic, especially by youth); on motorist
infractions (running stop signs and signals, failure to yield when making left
or right turns in front of cyclists and pedestrians, inattentive driving, and
unsafe passing); and on pedestrian infractions (crossing between adjacent
signalized intersections out of a marked crosswalk, crossing against a red
light, and “dart outs”).
Additional crosswalk enforcement on drivers not yielding to pedestrians and
also on pedestrians making unsafe or illegal crossings. Pedestrians have the
right-of-way in a marked crosswalk and at intersections without marked
crosswalks, and may cross anywhere between intersections unless prohibited or
unless the adjacent intersections are signalized.
This campaign will promote an overall “Share the Streets” ethic in the community
to improve safety for pedestrians and bicyclists, our most vulnerable users of
the roadway. As a side benefit of this program, safety should improve for all of
the traveling public. National research, for instance, has found that if drivers
of motorized vehicles reduce their speed by just 10 percent, injuries and
fatalities can be reduced by up to 30 percent.
The “Share the Streets” Bicycle and Pedestrian Safety Campaign compliments the
Pima County-Tucson Safe Routes to School Program, an ongoing community-based
initiative to develop safer routes for children to walk and bike to school and
to teach them how to be safe on their journey.
For more information about the Safety Campaign or the Safe Routes to Schools
Program, or to sign up for a free bicycle safety class, contact Matthew Zoll
with Pima County at 740-6403 or Melissa Antol with the City of Tucson at
791-4372.
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By Matthew Zoll, Pima County Bicycle and Pedestrian Program Manager
Thanks to an effective partnership between the Pima County-Tucson Safe Routes to
School Program and the Tucson Unified School District, new sidewalks were
constructed this summer for Peter Howell Elementary School in midtown Tucson.
Peter Howell is one of the seven pilot elementary schools participating in the
regional Pima County-Tucson Safe Routes to School Program
This $45,000 project includes sidewalk along the south side of 5th Street east
of Alvernon Way and sidewalk along Longfellow Street south of 5th Street. The
Safe Routes team first worked with TUSD and Peter Howell School to move the
school fence 8 feet further away from 5th Street in order to construct the
sidewalk with a 5-foot buffer to the traffic using the street.
The Safe Routes team paid for design of the project while TUSD graciously
covered the construction costs. Future improvements planned for the sidewalk
include planting of street trees both to provide shade and also to provide a
safer buffer from the traffic. Additional biking and walking improvements for
the school are in design and the team will pursue funding for these over the
next year.
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By Matthew Zoll, Pima County Bicycle and Pedestrian Program Manager
According to the American Automobile Association, the average new car purchased
in the U.S. now costs $6,000 per year—or $115 per week—over the typical 5-year
ownership of a vehicle.
This includes purchase and financing cost, licensing, depreciation, gas,
maintenance, insurance, and other costs associated with using the vehicle. It
doesn’t include indirect costs such as air pollution, traffic crashes, time lost
due to congestion, and other impacts that are paid for by non-driving related
fees and taxes.
In fact, in the Tucson region over 60% of trauma cases are due to traffic
crashes and are paid for through means other than vehicle use fees, and a fair
degree of transportation infrastructure and maintenance is paid for through
property taxes and the new regional transportation sales tax. The maintenance
and infrastructure costs, of course, also include for public transit and bicycle
and pedestrian facilities.
Mitigation efforts for air pollution—approximately 70% of which is due to
vehicles—is in large part covered through general funds. But for the air
pollution that isn’t mitigated, we pay for that through increased health costs
and often through use of sick days and lost productivity.
In just evaluating the work time it takes to cover the direct costs of owning
and operating a newer vehicle, for a Tucson worker making $15 per hour (about
$12.10 after taxes) he or she must devote over 500 work hours per year for 5
years to pay for the car—approximately a quarter of the total average work hours
for the year. This amount of time, which translates to 63 workdays per year,
takes a precious number of hours out of our extremely busy lives.
Of course many of us need a vehicle for a variety of purposes. The alternatives
to driving begin to look attractive, however, when we look at the dollars we can
save if at least some of our trips are made through carpooling, riding transit,
or biking or walking. In fact, if we can save the extra cost of having a second
car, that can pay for a year of college for your son or daughter.
There are “sunk” costs associated with having a vehicle, even if you don’t drive
it at all, such as the finance costs, depreciation, some insurance, and even
some maintenance.
But say instead of driving the average 15,000 miles per year you are able to
drive half that, while using transit or biking or other means for the other half
of your mileage. Perhaps you can keep that car for 10 years instead of 5 and
make a serious dent in the average annual costs of owning and operating a
vehicle.
Even when factoring costs in for using public transit ($360 per year or less) or
biking (about $150 a year over a 5-year period for a decent commuter bike,
including purchase and maintenance costs) you can save perhaps a third of the
cost for your car, or $2,000 per year.
What could you do with an extra $2,000 per year?
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by Eric McCaughrin
Reprinted from "rideOn" Newsletter, June 2006, a newsletter of the East Bay
Bicycle Coalition, www.ebbc.org.
It's amazing how, in moments of panic, time comes to a standstill.
There I was, flying down Centennial Drive in a 30 mph tuck, watching in stunned
disbelief as a deer bounded out of the woods onto the road - directly in my
path.
Braking, or steering around the deer was simply out of the question. do I ditch,
or try to shave off as much momentum as possible before hitting it? And how does
one hit a deer without doing an end-over? (I bet they never teach that in
Effective Cycling.)
Fortunately, the deer decided to give me a free pass, stepping just barely out
of the way as I whooshed past. After coming to a stop, I looked back up the hill
at the deer, and he looked at me in the eye as if to say, "I could have killed
you, punk, but I let you go. This time."
And with that, I survived yet another bizarre encounter with the local wildlife.
Not to be too superstitious, but it is a curse dating back to February. Friday
the 13th, 1976. It was on that day, I got a brand new 1970's classic Chopper
bicycle, complete with shocks, stick shift, speedometer, and a banana seat. the
bike's maiden voyage, lasted all of 2 blocks when a black cat (yes a black cat!)
darted across the road right under the front wheel. I hit the cat, spun out of
control, hit the curb, and went flying over the handlebars. the crash didn't
even faze the cat. It kept right on running, with a big mean dog hot in pursuit.
From that moment, it has been one bizarre wildlife encounter after another.
While biking in the Alps, I've had extremely territorial birds dive bomb my
head. Bees have a habit of flying down my bright yellow jersey, getting stuck,
and stinging like mad. One time, a yellowjacket flew into my shoe, stinging my
ankle.
Squirrels are the worst. They have a weird death wish: to dart across the road
just millimeters in front of the wheel. My theory is that squirrels have a
fraternity, and this is the initiation ritual.
Of course, the animal that frightens people the most is also the most reclusive,
roaming up the hills, ready to ounce on unsuspecting joggers and mountain
bicyclists. I'm referring, of course, to the mountain cow.
One time, I went cycling with my sweetie, Cecilie, for a ride up in the Berkeley
Hills. she's from New York and the closest she'd ever been to a cow was a Far
Side calendar. So, when a herd of cows wandered across our path up ahead, she
cautioned that we should wait for them to pass.
Trying was too hard to impress., I boasted of my vast bovine experience. "Oh,
they're nothing to worry about!" (Little did she realize my only real direct
experience with cows was late night cow-tipping adventures with drunken
comrades.)
We dismounted our bikes, walking slowly towards the hear. As we approached, one
of the cows began to eye us. and then did something I had only seen in a Loony
Toons cartoon. The cow turned toward us, head lowered, a front hoof pounding the
ground. then the other hoofs starting winding up.
And then she charged.
"Uh, Eric…"
Cecilie instinctively made a backwards retreat. Forgetting about her bike, she
tripped over it, falling flat on her back. Fortunately, she was not trampled.
Perhaps it was the bright purple cycling jersey (or my cow-logne) but the cow
charged me instead. If you ever thought it was tough running around in bike
cleats, try doing it with a 900 pound heifer after you.
After giving chase for a while, the cow returned to the heard, having made her
point. Some cyclists get chased by dogs, I get chased by cows.
The most dangerous animal in the wild is, of course, man. there are over 40,000
fatalities on America's roads and highways each year. 13% of which are
non-motorized road users; i.e. pedestrians and cyclists. Nearly 3 million
persons are injured each year in automobile crashes.
Which makes the average American driver dumber than a squirrel.
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Saturday, October 7th, 2006
The Tour of the White Mountains is Arizona's longest-standing endurance mountain
bike event. Epic Rides couldn't be more proud to continue the White Mountains
cycling tradition held each Fall in the Apache-Sitgreaves National Forest. This
tour showcases some of Pinetop-Lakeside's greatest mountain biking trails.
At 7,000 ft, riders will discover the challenges of rugged terrain amongst a
Ponderosa pine forest backdrop plus witness the endless beauty of the Central
Arizona's pine forest. With the onset of fall upon us, participants will enjoy
cool climates, leaves changing colors and, of course, the laid back atmosphere
of an Epic Rides event.
This tour benefits the Navapache Regional Medical Center, a regional referral
hospital serving Arizona's White Mountains communities.
Fees: $60 for the 66-mile, 52-mile, 41-mile, 35-mile.
$55 for the Breezers & Geezers Ride.
For more info, visit www.epicrides.com
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Saturday, Nov. 4
The century is a challenging ride. Road bikes are strongly recommended. Century
riders travel Cave Creek, the Carefree Highlands, Rio Verde, the top of Fountain
Hills, and the Fort McDowell Casino before climbing Shea Blvd. for lunch at the
Park.
Metric Riders will skip Cave Creek and Carefree.
Sag support, maps, and rest stops provided.
Each paid fee per rider includes: entry for 1 bicycle, 5 playing cards for your
chance to win Bicycle Poker prizes, 1 commemorative T-shirt and a Lunch pass. We
ride, rain or shine.
Registration (received before Oct. 27) for ABC and GABA members is $35 for
single riders and $45 for tandems.
For more information, check their web site at:
www.azbikeclub.com.
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New Members:
Amy Todd; Rodney Donehoo; Edna Hollins; Aaron Palmer; Eric & Lisa Wyckoff; Chris
Anderson; M & C Schuetze; Ginno Antonio; Tom Parsons; Hank Childers; David
Taylor; Brad Lawrence; John Nuechterlein; Kathleen Hardy; Jorge Ochoa-Lions;
Audrey Mamier; Harry Fuhrman; Clifford Papin & Jill Oliver; Denis & Michele
Lacroix; Diana Hillman & Jake Brenneise.
Renewing Members:
Richard Bailey; Betty Elasowich; Bo Guendelsberger; Glen Helwig; Bill Lazenby;
Dean Marvin; Kathy Mills; Tom Oger; Bill Schreiber; Gary Berg; Fred Blatt;
Leslie Cohen; Mark Levine; Ronni Robles; Ernie Cardona; Richard Phelps; Deborah
Dyer; Mike Zonnefeld; Joe Dana; Robert Dickinson; Dan Carroll; Earl Humphries;
Ted Eazer; Lynn Marcus; Robert Hubbard; Jerry Billington; Larry Hansen; Mark
Ramsour; Dennis & Laura Tallent; Robert & Marie Klenke; Wayne Coates & Patricia
Wiercinski; Elizabeth Wyer; Joyce & Barry Weiss; Chris & Christina Roberts.
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As Flag Riders, the "Goodwill Ambassadors" of El Tour, you will ride the entire
route while carrying the Flag of El Tour - a symbol of "cycling in pursuit of
helping children living life- threatening illnesses".
There are around 60 Flag Rides this year, starting September 18th daily through
Friday, November 17th. Your name and to whom you are dedicating your Flag Ride
will be listed in the Tail Winds. Flag Ride Days are assigned on a first come,
first served basis. No more than 4 riders per day. but one person may ride on
one or more days.
All Flag Riders receive a special El Tour Flag Ride T-shirt and a packet filled
with sponsor-donated items. Reserve your date as soon as possible to ensure that
you will be a part of our unique tradition. There is a fee for doing a Flag
Ride. For more information or to sign up, call PBAA at (520) 745-2033, or visit
PBAA's website at
www.perimeterbicycling.com
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We had the pleasure of welcoming once again the well-known Willie Weir, at our
September meeting. Because of a scheduling conflict, Willie had to come in
September instead of October.
As always, it was very entertainin. Willie took us on a cycling tour of the
island of Cuba with slides and stories of his travels with his wife. We were
treated to interesting vignettes of life in Cuba, where cycling is really
SUSAMMY
a way of life!
Thanks, Willie for a very enjoyable presentation!
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5199 E. FARNESS
Meeting are held at 7 PM
on the 1st Monday of each month in the Pima County Medical Society Building.
DIRECTIONS:
Take Grant Rd. to Rosemont (Rosemont is ½ mile East of Swan and ½ mile West of
Craycroft) - (look for the University of Phoenix Building), go south on
Rosemont, then East on Farness.
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Saturday,
October 14th
The 19th Annual Cochise County Cycling Classic is around the corner! All options
start & end at the 10th Street Park in Douglas. Challenge yourself! See how far
you can really go!
Olympic-like medallions to all 252, 157, 92 and 45-mile finishers. Platinum for
men cycling 252 miles under 12 hours and women finishing 252 miles under 14
hours; Gold to all other 252-mile finishers; Silver to all 157-mile finishers;
and Bronze to all 92-mile finishers. A special Gold Medallion wil be awarded to
all 45-mile finishers.
Four options are available:
252 miles - perimeter of Cochise County, starts at 2 AM;
157 miles - perimeter of Dragoon Mtns, starts at 7 AM;
92 miles - perimeter of Potter Mountain, starts at 8 AM;
45 miles - no perimeter, just a circle! starts at 8 AM.
Organized by PBAA to benefit Douglas Association for Retarded Citizens. ood &
water supplied for 92 and 45-mile events participants; Free post-ride brunch to
all registered cyclists and much more! For information, call PBAA, (520)
745-2033, or check their website at
www.perimeterbicycling.com.
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Ride with a purpose...
Lend a helping hand...
Help keep our streets safe...
Members of the Bike Patrol are experienced cyclists who make the commitment to
ride the "El Tour" route assisting cyclists with mechanical and first aid, as
well as offering encouragement and moral support. It is not a race for Bike
Patrols!
Bike Patrols must have a current certification, good for 2 years. To be
certified, you must attend a certification class. Sessions run about 2 hours.
As Bike Patrol, your El Tour registration fee is waived, but a processing fee of
$15 (Must be paid before 11/8) is required to cover cost of T-shirt, medical
supplies and support on the route.
Bike Patrol Certification Classes:
10/18 (Wed) 7:00 PM - 2609 E. Broadway - Bike Patrol Basics
11/02 (Thu) 7:00 PM - 2609 E. Broadway - Bike Patrol Basics
11/13 (Mon) 7:00 PM - 2692 E. Broadway - Advanced Mechanics
11/14 (Tue) 7:00 PM - 2609 E. Broadway - Advanced Enhanced Skills
11/17 (Fri) 5:30 PM - Convention Center - Bike Patrol Basics
For information and to register, call PBAA, (520) 745-2033, or check their
website at
www.perimeterbicycling.com.
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For Sale: Univega Gran Spirit (Japan), men's 21" frame, 12-speed, 52/42 x 13, 22
lbs, 700 tires, sp155 mks toe clips, very clean, all original. Very good
condition. Asking $80. Bud, 319-1121 (Tuc).
Wanted to buy: High frame 23"-24" women's suburban cruiser w/1 ½ " tires,
10-speed or more, in very good condition. tires not important. Bud, 319-1121 (Tuc).
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John Woolf, PT, ATC, will coordinate local experts in providing students with
information about the course, methods to safely prepare for El Tour, and
strategies to meet your goals.
Classes Schedule:
El Tour 101 - Wed. Sept. 27 - 7 PM
El Tour 102 - Wed. Oct. 11 - 7 PM
El Tour 103 - Wed. Nov. 8 - 7 PM
Topics:
101: improve comfort, endurance and speed;
102: maximize strength while avoiding injury;
103: experience your winning edge.
These classes will be held at ProActive Performance Institute, 4570 N. First
Ave, Ste 150. For more information, call 293-1456 or check their website at:
www.proactivept.com.
The El tour Training Classes are open to the public and are free of charge.
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Conducted by L.A.B. Cycling Instructors and sponsored by Pima County & the City
of Tucson
These FREE courses include:
1. Street Savvy, Confidence, and Safety (Road 1)
This course is perfect as a primer for those cyclists who wish to gain a full
understanding of how to safely operate a bicycle in a variety of situations. The
class includes learning how to perform a quick, easy bicycle safety check, fix a
flat, on-bike skills and practice, interactive discussion, and a student manual.
Students will gain confidence knowing that they are riding legally and safely.
Crash avoidance techniques and crash types will be discussed. Recommended for
adults and youth ages 14 and above (ages 10-13 okay with a parent). This course
is a pre-requisite to Road II.
Participants in this class will receive a free bike light kit, a bike frame
pump, insulated water bottle, helmet, and safety reflective tape (a $125
value)-plus a free lunch!
Classes offered:
Thu, Oct. 5, 6-9 PM in the Colorado Room at El Rio Neighborhood Center, 1309 W.
Speedway Blvd & Sat, Oct. 7, 6:30 AM to 1 PM in the Colorado Room at El Rio
Neighborhood Center, 1309 W. Speedway Blvd.
Wed, Oct. 11, 6:30 to 9:30 PM in East meeting room at Ward VI Council Office,
3202 E. 1st St. & Sat, Oct. 14, 6:30 AM to 1 PM in East meeting room at Ward VI
Council Office, 3202 E. 1st St.
Thu, Oct. 19, 6:30 to 9:30 PM in Room 2 at Udall Park, 7200 E. Tanque Verde Rd &
Sat, Oct. 21, 6:30 AM to 1 PM in Room 102, Senior Addition at Udall Park, 7200
E. Tanque Verde Rd.
2. Training & Fitness (Road 2)
For more advanced students with an understanding of vehicular cycling
principles, as evidenced by successful completion of Road I, this 12-hour course
includes fitness and physiology, training for longer rides, advanced mechanics,
pace line skills, advanced traffic negotiation, foul weather riding & night
riding. Student manuals included. Free insulated water bottle and lunch!
Classes offered:
Thu, Nov. 2, 6:30 to 9:30 PM, Room 4 at Randolph Park & Rec Center, 200 S.
Alvernon Way & Sat, Nov. 4, 7 AM to 2:30 PM in Room 4 at Randolph Park & Rec
Center, 200 S. Alvernon Way.
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Saturday, November 11th
- From 8 AM to 2 PM -
Come one, come all! Don't miss the Fall 2006 Bike Swap! Tell your friends! Bring
the whole family! This is the largest Bike Swap in the Southwest!
Everybody is welcome! No charge for selling or buying! Vendors may arrive at the
site - 4th Avenue, south of 6th Street, between 6th Street and 9th Street, as
early as 6:30 AM to set up. Shortly afterwards, buyers will start showing up,
ready to find the bargains!
DIRECTIONS: If you are coming from out of town (from the north, such as
Phoenix), follow I-10 until Speedway (Exit 257), then take the frontage road
south to St Mary's Rd, then go East on St Mary's Rd, which will turn into 6th
Street after you cross the railroad tracks. Continue until 4th Avenue, and
follow GABA signs to parking on side streets. (St Mary's Rd exit is closed).
Again this year, Bike Swap Organizer Greg Yares will need several volunteers to
bring supplies from the GABA storage unit, to cordon off some areas in the
morning, to direct traffic and for other miscellaneous tasks. After the event,
volunteers are needed to police the area, return all the supplies back to the
storage unit, etc.
If interested in helping out, come to the Volunteers Get-Together Pizza Party on
Thu., Nov. 10th, at 6 PM, at Brooklyn Pizza, 534 N. 4th Ave, just a few doors
from the Bike Swap site. After eating and getting acquainted, Greg will walk
down the Avenue to show volunteers what they will need to do and where things
will be set up. Please call Greg at 323-9020 or yares@cox.net to let him know
you are coming - we need to have enough pizzas ready!
Mark your calendar! See you at the Bike Swap!
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From what we hear, the city of Tucson does a good job of taking care of reported
problems in a timely manner.
Do you see lots of sand in a dip? Report it! You could save a cyclist from
injury!
Especially after the very wet monsoons of this summer, there are a lot of debris
that the city has not had the time to clear, or does not know about. It is up to
us, cyclists, to report these road hazards: it will make our cycling more
enjoyable and may prevent some bike crashes.
Report road maintenance needs
within Pima County
to Pima County Street Maintenance, 740-2639.
Report roadway maintenance needs
within Tucson
to city of Tucson Street Maintenance, 791-3154.
Report roadway maintenance needs
on state highways
to Arizona Dept. of Transportation, 628-5705.
Report aggressive drivers
to the Tucson Police Department's
Road Rage Hotline, 235-rage (7243).
Report polluting vehicles
to the Smoking Vehicle Hotline, 622-5700.
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Know someone who is riding on the Cross State? Want to do a long ride and meet
new people?
Cyclists are welcome to ride to the town of Mammoth on Saturday, October 7th,
and join the Cross State Riders on their way to Tucson from the Grand Canyon!
There will be a catered lunch in Mammoth for them, and you can join in for $15.
For more information, please call the Cross State info-line at (520) 349-5932.
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by Matt Zoll,
Pima county Bicycle and Pedestrian Program Manager
Many thanks to the City of Tucson for recent completion of seven miles of key
bike lanes. This May, the city striped several sections of roadway as part of a
first phase of restriping projects that include bike lanes, helping meet a goal
to develop a fully connected bikeway network throughout the metropolitan area.
The new segments of bike lanes now result in continuous bikeway corridors. For
example, the city restriped Broadway Boulevard to include bike lanes for the
half-mile distance between Wilmot Road and Jessica Road, which has resulted in a
continuous bike lane from Downtown to the east for over 12 miles. Connecting
with the Old Spanish Trail bike lanes, this has completed a new 26-mile bikeway
from Downtown to Colossal Cave Park.
The bike lane restriping projects were originally proposed by the Tucson-Pima
County Bicycle Advisory Committee. The BAC not only recommended the restriping
but also sent teams of volunteers out to measure roadways to see if they were
wide enough to accommodate bike lanes. The BAC found that nearly 70 miles of
bike lanes could be striped using this technique. So far, between repaving
projects and this first phase of restriping projects, over 34 miles of the
original roadways on the BAC restriping list now have bike lanes in the City of
Tucson, Pima County, South Tucson, and elsewhere.
A big thanks and recognition are due to the BAC and the jurisdictions for their
hard work to retrofit our existing roadways to include bike lanes. We look
forward to future phases of these restriping projects as well as more bike lanes
to be achieved through repaving and new construction.
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TONY EVERETT, GABA-TUCSON PRESIDENT
IS OUT OF TOWN AT TIME OF PRINTING.
HE WILL BE BACK NEXT MONTH WITH
HIS REGULAR MONTHLY COLUMN.
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Taken from "Cycling Past 50" by Joe Friel, and reprinted from Adventure cycling
Association.
The decade from age 50 to 60 is the most critical time in life to stay fit and
healthy. Here are 7 simple rules for you to enjoy riding a bike throughout this
decade and for a long time to come.
1. Ride Frequently. the most basic element of health and fitness is regular
exercise. Don't let your bike collect dust. Try too wear one out every 4 to 5
years. the more often you have to replace your bike, the healthier and fitter
you will become.
2. Rest regularly. Frequent riding demands a balance of regular resting. Keeping
a balance between stress and rest is necessary for physical improvement.
3. Set challenging goals. Expect nothing but the best from yourself whether on
or off the bike.
4. Eat like a hunter-gatherer. Get back to eating at Mother Nature's original
training table: lots of fresh fruits, vegetables, lean meats, and water.
5. Believe in yourself. Remember that you have a lot going for you as a past-50
cyclist, especially the wisdom that comes from experience. See each day as a
golden opportunity to grow and gain new experiences.
6. Seek the support of others. Surrounding yourself in all walks of life with
enthusiastic, knowledgeable, and positive people will keep you joyful and
focused.
7. Don't slow down. Aging need not be characterized by poor health and rapidly
decreasing fitness. Vigor and high energy are strong medicine. Take them
regularly.