CapitalBicyclingClub
news
Olympia,WA
March 2014
Available on the web at: www.capitalbicyclingclub.org and at finer local bike shops
Bike Club Business, Bike and Parts Swap
is a reminder that Wednesday, March
Reminders and This
5th will be the date of our annual bike and
swap. This event is open to the public.
Updates parts
Bring your gear to trade or sell. Tables are
free for club members (if you don’t have a
membership you can join on site for $15.00).
Online Registration
now available
for our 2014
CBC-sponsored ride
The event kicks off at 7:30 pm and runs
until 9:00 pm.
It will take place at the Capital Museum
Coach House (211 21st Ave, SW, Olympia,
98501).
Ride Leader Meetup
Club ride leaders and those with a possible
interest in learning to lead rides are invited
to an informal gathering at the FishTale Brew
Pub on Monday, March 10th at 5:30 pm.
We will gather in one of the back sitting
areas, or upstairs.
This is also an opportunity for those who
may wish to join a club ride but haven’t done
so yet. Club members will be available to
discuss the various rides and help you select
the best choices.
Sunday, June 22nd
5 routes - from 37 KM to a full 200 KM
We’ve just finished updating and configuring the online store to take registrations and
payments for the Two-County Double Metric
Century. Stop by now for early registration
and get a deal on your entry fee.
Online registration is available at: http://
www.cbcstore.org/events/2county14/.
Event details are available at:
http://capitalbicycleclub.org/2County/.
Mark you calendars!
For more information, contact Roxanne Lieb
at roadride@capitalbicycleclub.org
Upcoming 2014
CBC Board and
General Meetings
Capital Coach House • 211 21st Avenue SW, Olympia
(off of Capitol Way and 22nd Street)
First Wednesday of the Month: Next meeting - March 5th
Board Meetings - 6:30 pm; General Mtg. Programs - 7:30 pm
Contact Shawn Stevenson for program information or to offer your ideas for
programs. 360-878-3967 or roaddisciple@msn.com
CBC Winter/Spring Road Ride Roster 2014
Sunday Morning
Skills Ride
✱ updated
■ This ride runs year-round
Departs 11:00 a.m. from The Bike
Stand at The Alpine Experience (new
location!)
408 Olympia Ave NE, Rain or shine.
Relaxed fitness/pace lines
Distance: 25-45+ miles. Pace: 16-18
mph. Leader – Bill Stevenson
Bill and Shawn are planning to ride
STP in one day this year. This means
they will need to do longer miles on
the Sunday ride. As a result the format
for the ride leaving at 11:00 am on
Sundays will be changing to include
longer distances.
As the season goes on these rides will
get longer.
Hope to see plenty of you at the start
at Alpine Experience (408 Olympia Ave)
at 11:00 am every Sunday.
Approved Helmets
are REQUIRED
on ALL Club Rides
• Listed start times means the
time at which the action will
begin, not the time at which
you pull into the parking lot.
• Come 10-15 minutes early to
get ready so you don’t delay
other riders.
• Pace may vary depending on
who shows up to ride on any
given day.
Due to the club’s insurance policy,
participants may ride once as a
guest of the club. Return riders
must be members in good standing of the CBC. Please ask ride
leader for membership information or check the CBC website:
www.capitalbicyclingclub.org
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capitalbicyclingclub.org
Saturday CUPPA Rides
Couch Potato Prevention Activity (CUPPA) rides run from November through February - but, the CUPPA rides are being
extended through March this year.
The CUPPA rides leave each Saturday from rotating start points.
Please arrive in sufficient time so that you and your bike are ready to leave at 10:30. .
Snow and heavy rain cancel. If the weather is too crummy, relax and have a cuppa java
with your cycling pals instead!
Fenders strongly encouraged for safety and courtesy to your fellow riders.
■ March 1
Leader: Anita Olszyk, anitaolszyk@gmail.com
Length: 27.4 miles Route/Cue Sheet/GPS Files
Start Point: Starbucks (across parking lot from Fred Meyer)
5312 Littlerock Rd. SW, Tumwater
Pace: Moderate, 14-16 mph average; Occasional regrouping
■ March 8
Leader: Doug Drake (360.486.9937), doug.dd@hotmail.com
Linwood-Sapp-Delphi Ride
Length: 25 miles, 33 with hills
Start and End Points: Marathon Park
Pace: Moderate, 14-16 mph average; Occasional regrouping
Rain (even slight) cancels ride
Good start for the cycling season
■ March 15
Leader: Wayne VanderPol, (360) 894-8046), WayneVPOL@comcast.net
Length: Approximately 45 miles
Start Time: 9:30 a.m.
Start Point: Meconi’s Inferno Pizza, Sound City Coffee shopping area.
Corner of Old Highway 99 and Tumwater Blvd.
Pace: Moderate, 14-16 mph pace; Occasional regrouping
■ March 22
Up for Grabs. Contact Roxanne Lieb if you would like to lead a ride on this date, roadride@
capitalbicycleclub.org
■ March 29
Up for Grabs. Contact Roxanne Lieb if you would like to lead a ride on this date, roadride@
capitalbicycleclub.org
Stay up to date by getting
connected with the CBC
in the following ways!
➀ Twitter: @CBC_Olympia
➁ Facebook:
facebook.com/capitalbicycleclub
➂ Web:
www.capitalbicyclingclub.org
Cycling term(s)
of the month:
MUSETTE:
Small lightweight cotton shoulder bag, used
for containing food and drink given to riders
in a feed zone during a cycle race. The bag
is designed so that it can be easily grabbed
by a moving rider. The shoulder strap is
placed over the head and one shoulder, the
contents are then removed and placed into
jersey pockets or bottles are placed into
bottle cages. The bag is then discarded.
Capital Bicycling Club NEWS
March 2014
Couch to STP - Outdoor Rides Only
with David Ross from the Strong Center
Sun Date: 3/30/2014 - 7/6/2014
From: 9:00 am - 11:00 am
Train with The Strong Center to ride the Seattle to Portland 200
mile bike ride on July 12-13. If you want to cross this off of your
bucket list, or start an annual tradition, we can help you get
there safely and effectively.
Outdoor Training - Build up your “time in the saddle” with 15 weekly training rides departing
from The Strong Center on Sundays at 9:00 am. As your training progresses, rides will range
from 15-75 miles and start times will shift to 8:00 am for the longer rides. We will work to provide pace groups and support riders of all paces. It’s about fun, not a race. Cost: $75.
All participants in our Outdoor Training will receive a FREE cycling jersey from The Strong
Center, as well as being eligible for our discounted STP rider options:
$10 Bike & Rider Shuttle to STP Seattle Start Line
$10 Bike & Rider Shuttle from STP Portland Finish Line
$50 1-Hour Massage at end of day 1 of STP
$50 Overnight at the Centralia midway point, with air mattress, shower, towel, dinner, bike
storage, and breakfast on Sunday.
Couch to STP - Member Package
with David Ross
Sun Date: 3/30/2014 - 7/6/2014
From: 9:00 am - 11:00 am
This complete package for members of The Strong Center will help you to both train and ride
the Seattle to Portland 200 mile bike ride on July 12-13. If you want to cross this off of your
bucket list, or start an annual tradition, we can help you do it!
Outdoor Training - Build up your “time in the saddle” with 15 weekly training rides departing
from The Strong Center on Sundays at 9:00 am. As your training progresses, rides will range
from 15-75 miles and start times will shift to 8:00 am for the longer rides. We will work to provide pace groups and support riders of all paces. It’s about fun, not a race. Cost: $75.
$10 Bike & Rider Shuttle to STP Seattle Start Line
$10 Bike & Rider Shuttle from STP Portland Finish Line
$50 1-Hour Massage at end of day 1 of STP
$50 Overnight at the Centralia midway point, with air mattress, shower, towel, dinner, bike
storage, and breakfast on Sunday.
Members of The Strong Center: Get the Outdoor Training, the Start Line and Finish Line
Shuttles, 1-Hour Massage at end of Day 1, and Overnight in Centralia with all the trimmings
for $149 (Save $46).
CBC and
CBC members, help the club
by making your amazon.com
purchases through the Capital
Bicycling Club website. Click
through the Amazon banner on
the CBC homepage, and the
club will get a portion of the
purchase price, at no extra cost
to you!!!
This coming June 14, the Out of the
Darkness Overnight Walk will be
returning to Seattle. Thousands of
walkers will take a 16-18 mile journey
through the city streets from dusk
until dawn to benefit the American
Foundation for Suicide Prevention.
The event organizers are looking for
a crew team of 17 cyclists to assist the
walkers navigate the street safely.
The Overnight helps the foundation
in its mission to fund crucial research,
offer educational programs, and
provide programs and resources that
will benefit those affected by mental
illness and suicide.
For more information please visit
www.theovernight.org or contact me
directly atjoe.polizzi@theovernight.
org and (310) 227-4237.
Upcoming
Club Events:
March - Bike Swap: Bring your
bikes and gear to trade or sell!
April - Ride Showcase: This event
will be a bicycle version of speed
dating. Come and get short summaries from ride organizers about
ongoing or upcoming rides. If you
have a ride planned for after the
first Wednesday in April that you
want to publicize or just want to
find out about upcoming rides this
event will be for you.
Meetings take place on the first
Wednesday of the month at 7:30
pm at the Capital Museum Coach
House (211 21st Ave. SW, Olympia,
WA 98501).
CBC
capitalbicyclingclub.org
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membership. Acceptance of advertising does not imply
an endorsement of any product.
Send submissions and questions to:
publications@capitalbicyclingclub.org
(Photo courtesy of Rob Templin, Second Summer Tours.
2009 Tour de France. French tourists en route to the race)
Capital Bicycling Club NEWS
March 2014
CBC Membership Form
Name:____________________________________ Email_______________________________________
Mailing Address_________________________________________________________________________
City_______________________________________________ State___________ Zip________________
Home Phone___________________________________ Work Phone_____________________________
(CBC does not share or sell personal contact information to outside organizations)
Membership Type:
Interests:
__ New Member ___Renewal
___ Event Volunteer
___ Ride Leader
__ Individual one-year $15
___ Mountain Biking
___ Time Trials/Racing
__ Individual two-year $25 (Save $5)
___ Bike Commuting
___ Bike Advocacy
__ Family one-year $25
___ Bike Safety Education
__ Family two-year $45 (Save $5)
___ Meetings/Social Events
__ $10 Newsletter Printing & Postage Surcharge
___ Bike Touring
___ Other
Please send my newsletter via: _____US Postal Service (Add $10 surcharge to membership dues)
_____ E-Mail (no surcharge)
Ride Waiver
The undersigned, in consideration of the Capital Bicycling Club accepting my membership, hereby waive and release any and all rights and claims
for damages resulting from sickness, accident and/or any injury that may occur during and/or after participation in any and all CBC sponsored bicycle rides, including weekly club and special event rides. This waiver includes any rights and claims on my part against the Capital Bicycling Club,
its officers, ride leaders and any sponsors. I also agree to accept all rules, regulations and policies set by Capital Bicycling Club, to defer to the
authority of the ride leaders, and to obey all applicable traffic laws while participating in this Capital Bicycling Club ride.
_____________________________________
________________
Signature(s)
Date
Desired Ride Types:
____ Beginner Pace, Instructional
____ Social Pace: 12-15 MPH Average
_____________________________________
________________
____ Fitness Pace 16-20 MPH Average
Signature(s)
Date
____ Race Team Training Rides 21+ Ave MPH
(Family memberships require the signatures of all adults aged 18 or older)
____ Mountain Bike Rides
Send this form with your check to: CBC Membership, PO Box 642, Olympia, WA 98507
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capitalbicyclingclub.org
CBC Board Meeting Minutes • February 5, 2014
February 5th
The official meeting began at about 6:30 pm.
Board Members Present:
Bill Stevenson, Shawn Stevenson, J.D. Miller,
Bill Keim, Stefanie Randolph, Roxanne Lieb,
Ken Grubb.
Agenda Topics:
Ride Captain Report
Roxanne reported on the Ride Captain’s
meeting. The group made several recommendations related to the social rides. Roxanne will modify the ride leader guidelines
to include the following information:
• Adopt the Cascade Bicycle Club definitions and use them for our all club road
rides.
The Cascade system has seven different categories based on pace (e.g.,
leisurely: 10-12 mph, Steady: 12-14 mph,
etc.). These paces refer to speed on level
ground rather than an average. That
seemed more readily understood by riders with a wide range of experience.
• Modify the ride leader guidelines regarding sweep and lead roles
The leader may choose to ride in the front
of the group or at the end. To maintain
cohesion in the group, the leader may
wish to appoint someone else to help
with the front/end so both positions can
be covered.
• A RidewithGPS training should be scheduled for an upcoming general membership meeting.
Ride leaders are encouraged to use this
system to generate maps and cue sheets.
David Brine has offered to do the training
and he has already begun building a
library of rides in the CBC Group on that
site.
• Consider extending the CUPPA Rides into
October and March.
Since it’s difficult to find ride leaders in
March and October it was suggested
that we see if the CUPPA leaders would
consider extending that series. Roxanne
will talk with them about the possibility.
• Stress the importance in ride information
about arriving to rides ahead of the start
time.
There is a consistent issue with participants arriving to rides at the advertised
start time but then needing time to get
ready to ride. Roxanne will stress the
importance of arriving early in the social
ride description.
Bike Expo Report
Stephanie will work with David to get the
hi-res photos for the booth. She has spoken
with the folks at Expo about hanging the
pictures. Volunteer recruitment is already
underway but there are still slots to be filled.
Meet-up Site
Stephanie worked Roxanne to utilize the
Meet-Up Site as a means of recruiting
members and securing volunteers. To access
the Club’s Group on Meet-Up you can go to
www.meetup.com. After signing up you can
locate the Capital Bicycling Club group and
join to receive updates.
Capital
Bicycling
mile rides for
kids starting at
Club
different schools
Olympia, WA
each Saturday
morning. Bill S. mentioned that kids
can join the Club for free. No decision
was made about adding other beginner rides.
The Board Meeting adjourned at about
7:30.
Financial Report
J.D. provided a financial report as follows:
$ 871.51
Checking
$ 2,161.80 Savings
$ 238.95
Money Market
$ 2,475.21 CD
$ 1,308.62 Paypal
$ 7,056.09 TOTAL
• The club corporation has been renewed
$10.00 fee
• The IRS filing has been made. No taxes
due. We took in less than $50,000
• The Insurance has been Renewed for the
board $863.00
• Need to transfer $1200 from Savings to
Checking ASAP
Recruitment
Shawn reported on his efforts to recruit a
Volunteer Coordinator which thus far hasn’t
been successful. Not having someone in the
role will make it very difficult to do the two
Club event rides. Shawn encouraged board
members to help him recruit someone.
Beginner Ride
Bill S. brought up the topic of beginner
rides. He feels that we need to have regular
beginner rides. Roxanne mentioned that
the Strong Club was starting an Ease Into
Bicycling ride series. She suggested that we
could maybe sponsor that ride. Ken mentioned that he would like to do shorter 5-8
The Capital
Bicycling Club
wants you!
Come and ride
with us. We offer
a wide range of
road and mountain bike rides.
Why not join
today?
www.capitalbicyclingclub.org
capitalbicyclingclub.org
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Capital Bicycling Club NEWS
Oh, Sugar!! What
Am I Drinking!?
By Dr. Andy Rosser, Downtown Olympia
Have you ever taken a look at the ingredients in your sports drink and wondered
what in the world you were putting in your
body? I have, and I’m sure many of you have,
as well! The goal of this article is to create a
mini field guide to common sugars you may
encounter in your quest for the perfectlyfueled bike ride. During endurance exercise
such as cycling, sugars are a vital source of
energy, however, not all sugars are the same!
The intent of this article is to increase your
familiarity with some of these sugars and
how they end up in your water bottle, not
necessarily to pass judgement on whether
or not you should drink them… at least
for now! I hope you enjoy this
sweet little article!
March 2014
produced through the commercial processing of starches (corn, rice, wheat, etc.)
High Fructose Corn Syrup: This sweetener is
produced by converting some of the glucose
in corn syrup to fructose through enzymatic
treatment (chemistry and heat!) The result
is a mixture of glucose and fructose that can
be produced in various concentrations.
Maltodextrin: This is an almost flavorless
polysaccharide (complex carbohydrate) that
is produced from starches. In the U.S. the
source is mostly corn, while in Europe, wheat
starch is more commonly used. It is a chain
made up of glucose molecules linked together by chemical bonds. It is
easily digested and absorbed.
Cane Sugar: This is the common
name for sucrose which comes
from the processing of sugar
cane. It goes through a multistep process to remove impurities and produce the crystalline
product. “Cane sugar” distinguishes it from sucrose derived
from sugar beets.
Sucrose: (common table sugar)
Sucrose is broken down into
glucose and fructose in the
small intestine. There, it is rapidly absorbed into the bloodstream. In the U.S. sucrose
comes from a mixture of sugar
cane and sugar beets, unless
specified as “cane sugar.”
Complex Carbohydrates: This
is a catch-all name that probably refers to maltodextrin or a
similar compound.
Sugar: This a generic reference
to sucrose.
Here’s where you might
encounter these sweeteners in
your next bottle:
Dextrose: This is a common
name for glucose. Another is
“grape sugar.”
Fructose: This simple sugar is
found in tree and vine fruits,
honey, and root vegetables, but commercially it comes from sugar cane, sugar beets,
and corn. Metabolically, it can enter the
same pathways as glucose and be used as
storage or fuel.
Glucose: A simple sugar that can be
absorbed directly into the bloodstream in
the small intestine. Metabolically, it can be
directed into storage (as glycogen) or used
immediately as a fuel for our cells, including brain and muscles. Glucose is typically
Hammer Heed: Maltodextrin
Skratch Labs Exercise Hydration Mix: Cane Sugar, Dextrose
Coca-Cola: High Fructose Corn
Syrup
Gatorade Thirst Quencher: Sugar, Dextrose
Powerade: Glucose, Fructose
Endurox R4: Maltodextrin, Fructose, Sucrose
Vitamin Water: Fructose, Sugar
EFS: Complex Carbohydrates, Sucrose,
Dextrose
Read more about Dr. Rosser’s adventures as an amateur cyclist www.rosserchiro.com . He is the team
chiropractor for the CBC/Olympia Orthopaedic Associates Racing Team, and assists other athletes in the
community. For more information, he can be contacted at andy@rosserchiro.com.
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capitalbicyclingclub.org
Capital Bicycling Club NEWS
March 2014
Free Bicycle
Maintenance Classes
CBC Mountain
Bike Rides • 2014
Mondays 7:00 to 8:00 p.m. at The Bike Stand
at Alpine Experience
General questions about
local mountain biking?
Contact Justin Self,
CBC Mtn. Bike Captain
for more information.
MAR. 3 During this class we will also demonstrate how to quickly
and easily Wash and clean a bicycle with an emphasis on making
the drive train last longer and the wash time shorter.
MAR. 10 During this class we will also demonstrate how to
quickly and easily Wash and clean a bicycle with an emphasis on
making the drive train last longer and the wash time shorter.
MAR. 17 Wheel trueing and tensioning will
be discussed and demonstrated.
MAR. 24 Understanding bicycle
gear ratios in order to be able to
use a bicycle in an efficient manner
will be discussed. We will also explain
how to modify bicycle gearing to match a
rider’s individual fitness level.
MAR. 31 The correct method of
maintaining bicycle hubs will be
discussed and demonstrated. Also discussed will be the special
tools required for this job and their cost.
Area Rides: Recreational (Not all the rides listed are CBC Club
rides-call the ride leader before you go!!)
■ Saturday at 9 am
Ride route picked day of ride. Pace varies. Usually 15 plus riders.
Ride is usually 1 to 3 hours including the stand around and chat
time.
Meet at the Y (Intersection of Sherman Valley Rd and Middle
Waddell Rd)
(1st Sat of every month is trail work day 9AM to 3PM) Ride
Leader: David davidsride@yahoo.com
■ Wednesday Night at 6 pm
Ride route picked day of ride. Pace varies. Ride is usually 1 to 2
hours including the stand around and chat time.
Meet at the Y (Intersection of Sherman Valley Rd and Middle
Waddell Rd)
Ride Leader: David davidsride@yahoo.com
■ Sunday at 9 am
Some folks show on Sunday regularly now instead of Saturday
Meet at the Y (Intersection of Sherman Valley Rd and Middle
Waddell Rd)
Ride Leader: Whoever shows and wants to lead.
■ Sunday at 9 am
Shuttle or other Freeride DH activity. Ride route is randomly
decided when you show.
Meet at Bike Tech
Ride Leader: Justin Self
justinselfdesigns@yahoo.com
capitalbicyclingclub.org
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Capital Bicycling Club
P.O. Box 642
Olympia, WA 98507
Is it time to renew your membership?
Capital Bicycling Club NEWS
2014 CBC Board
President: Bill Stevenson..............president@capitalbicycleclub.org; 402-2234, or 402-6525
Vice President: Shawn Stevenson....... vicepresident@capitalbicycleclub.org; 360-250-1098
Secretary: Bill Keim........................................ secretary@capitalbicycleclub.org; 360-786-5752
Treasurer, Membership: J.D. Miller............... treasurer@capitalbicycleclub.org 360-357-5945
Road Captain: Roxanne Lieb......................................................roadride@capitalbicycleclub.org
Mountain Bike Captain: Justin Self................................ mountainbike@capitalbicycleclub.org
Youth Coordinator: Ken Grubb......................................... youthcycling@capitalbicycleclub.org
Government Affairs: Brian Faller.................. advocacy@capitalbicycleclub.org 360-943-1752
Webmaster: David Brine............................ webmaster@capitalbicycleclub.org 360-280-9898
Promotions: Stefanie Randolph..........................................promotions@capitalbicycleclub.org
Newsletter/Pubs.: Darhl Avery............... publications@capitalbicycleclub.org 360-790-0782
Education Programs: ...............................................................education@capitalbicycleclub.org
Volunteer Coordinator Team:...........................................................Team Leader + 1-2 vacancies
➧
Newsletter Submission Guidelines
Submission Deadline is the 2nd Wednesday of each month. Submissions may be edited
for length or delayed to a later edition. All photos should be submitted in .jpg format as
an e-mail attachment.
Commercial Ad Rates & Guidelines – Contact the editor for complete guidelines and
rates. CBC reserves the right to accept or deny commercial advertising based on content
and applicability to the club’s mission and membership. Acceptance of advertising does
not imply an endorsement of any product.
Send submissions and questions to: publications@capitalbicyclingclub.org
March 2014
Club Membership
Benefits
◆ Tandem rental @ The Bike Stand
($10/day)
◆ Bike box rental @ The Bike Stand
($25 per use)
◆ Winter spin classes
◆ CBC Newsletter 12 times per year
◆ Free non-commercial classified ads
in the newsletter
◆ Umpteen group rides with great
folks to fit all riding styles
◆ Seasonal events (picnics, parties)
◆ Discount on Two-County Double
Metric Century and RSS rides
Plus 10% Member Discounts at these
local businesses:
• The Bike Stand (parts & accessories)
• Joy Ride Bikes (parts & accessories)
• Bike Tech (parts & accessories)
• Connolly, Tacon & Meserve, PS
(Avelin Tacon & Carter Hick only)