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It's easy and you can do it all online just click below!
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FIRST WINTER CLUB MEETING: NOV 9th!
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First
winter Club Meeting is Monday, 11/9 from 7-9 pm at REI Boulder.
Our
guest speaker is Scott Christopher from Bicycle Colorado.
He will be talking about how Boulder
County can become a Road
Biking Mecca. |
Club T-Shirts
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Boulder Cycling T-Shirts available for sale only $10.00.
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BCC/Tour de Cure Jerseys on Sale!
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 Jerseys $60
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| Ride Leaders Wanted
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Have a ride in mind? Want to lead? It's easy!
email us to get involved!
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JOIN US ONLINE!
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Issue: #1 Volume 31 |
November 3 2009
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SPEAK OUT AT THE CANYONS MEETING TONIGHT!
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The
Canyons motorist/cyclist meeting was changed to Tuesday, November 3, from 5-8
pm. If you decide to speak out, it would
be helpful to identify yourself as a both a cyclist and motorist who drives in
the Boulder
mountain canyons. You may want to
express your opinion on any of the specific proposals in the Canyon plan, which
deal primarily with infrastructure improvements. The plan will be displayed and explained at
the meeting, and you can review it in advance at on
the County website.
If
you agree with the Boulder Cycling Club's position, we would also appreciate
your support. Our position is that we
are very appreciative of the infrastructure improvements and enforcement
efforts the county has proposed, but we feel that they need to make a
significant commitment to motorist/cyclist safety education in the county rural
areas where recreational road bikers like us ride. Infrastructure and enforcement only go so
far, and changing behavior is the key to road safety. The City of Boulder has a "Share the Road"
campaign and a 3-2-1 Courtesy Pledge, but they do not do much to get the word
out. The County has a bike safety
brochure on its site. Other cities have
much more active and extensive road safety campaigns.
Safety
education is critical because so many motorists are uninformed of important
cyclist rights and realities, including:
1)
They think cyclists are required to stay to the right of the shoulder line when
by law we have the right to occupy the entire car lane if it is not
"practicable" to ride to the right e.g. because of safety concerns
(hazards, too narrow for cars to pass in both directions next to bike, etc).
2)
Few know about the new 3-2-1 law (must give 3 feet of clearance to cyclists; we
can ride double when not impeding traffic; we must ride single file if it would
impede traffic to ride double).
3)
Most shoulders have too many hazards (chuckholes, debris, branches) to make it
practicable to ride in them and it is unsafe to weave in and out of the car
lane to avoid hazards.
4)
It is not practicable to ride to the right going downhill at higher speeds (15
mph plus) because cyclists need a larger margin of error to avoid sudden
hazards which represent a much greater threat to us than to cars.
These
misunderstandings can lead motorists to unwarranted aggravation when
encountering cyclists on the road.
Aggravation over a period of time can lead to anger and impatience that
lead to poor driving decisions that endanger cyclists and even aggressive
driving behavior. We recognize that
cyclists need safety education too especially about riding responsibly like a
vehicle and how safely to avoid impeding traffic.
to the working group, Jim
Miers (303-499-9155; jmiers2@msn.com).
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NEED A REASON TO DO NCAR REPEATS?
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From Roadbikerider.com
"According to Chris Carmichael, coach of Lance Armstrong and
numerous other successful athletes, the key to cycling performance is a high
power output at lactate threshold. What
does that mean? If you have this
attribute and you are on a group ride with several fast ascents, for example,
you will not be gasping while other riders are.
Then on the day's final climb, you will still have something in reserve.
Here's a straightforward winter workout that will help you retain the
lactate-threshold power you have -- or improve it for next season: Once or twice a week, make a 20-minute,
time trial-like effort on the road or indoor trainer.
How hard should these efforts be? The
neat thing about this training technique is that it is automatically
personalized and doable for everyone. A
workout hinges on this simple scale that rates effort from 1 to 10:
---1-4 don't matter for this training.
---5 is moderate activity such as spinning along a flat road.
---6 is experienced as "brisk effort."
---7 is when you begin to breathe deeply but rhythmically and
conversation gets difficult.
---8 is the level where breathing intensifies and talking stops.
---9 has you gasping.
---10? You don't want to know.
Fit riders time trial between 8 and 9 during the season. For winter workouts, dial it back a bit to
between 7 and 8. You should not be able
to talk easily but your breathing should still be in control -- not at the
point of panting. Reach this level and
strive to hold it for 20 steady minutes.
They could be among your most
productive training minutes each winter week."
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VOLUNTEER FOR BLUE RIVER CENTURY
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Want to make a
difference in the lives of those affected by cancer? The Blue River Century is a grassroots
fundraiser and cycling event that benefits cancer research and several
survivorship programs. Most of the proceeds will go to the Lance
Armstrong Foundation and a portion of the funds will go towards childhood
cancers. Come check out the Volunteer
Informational Meeting at REI in Boulder,
on Thursday, Nov. 19, 6:30-8:30 pm (6:30-7:00 - social/networking with meeting
starting at 7:00 pm). Light refreshments will be served. Tentative date of event: Sunday, August 22, 2010
For the latest
updates and i0nformation see www.bluerivercentury.com
or become a fan on FACEBOOK by searching for: "Blue River
Century."
RSVP:
FACEBOOK or via email: marie@bluerivercentury.com by 11/18 at 5:00
pm.
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KNEE PAIN ON HILLS
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If you are experiencing knee pain while climbing
hills you may be suffering from poor bike fit as much as the strain of climbing. Sure, climbing makes the pain worse, but poor
position is the trigger.
Here are four things to check if hills make your hinges hurt:
---Saddle height. This is key, of course. It should be checked closely and adjusted, if
necessary, using the formula of your choice. Also, check saddle setback. A saddle that is too far to the rear can put
your knees too far behind the crank, causing problems.
---Cleat position. Even with cleats that allow your feet to pivot
slightly ("float") as you pedal, their orientation is still important. Set them so your normal, neutral foot
position is in the center of the rotational range. This takes strain off the knees by allowing
feet to naturally point toes-in or toes-out.
---Pedal float. Climbing is a relatively low-cadence, high-torque
activity. This can force your ankle to
pivot inward or outward unless it is stopped by the pedal's rotational boundary. Too much foot rotation increases tibial
rotation and adds shearing force to the back of the patella. If you suspect this is what's causing your
pain, reduce the rotation range if your pedals provide this adjustment. If they do not and float is more than 4
degrees, consider switching brands.
---Gear selection. If you are attacking hills in a big gear
thinking it will make you stronger, think again. Sure, high-gear/high-resistance intervals
have their place, but not on every ride.
Who will be the better climber in 2 months -- the rider who spins on
hills except for occasional big-gear workouts as part of a consistent program,
or the rider who mashes a big gear on every hilly ride, trying for strength but
straining his knees instead? That's not
a tough question.
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COMMUNITY CYCLES OPEN HOUSE - 11/5
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The Community
Cycles Open House Thursday, November 5, from 5-8 PM. They will be showing off their newly expanded
shop. Staff will be on hand to give
tours of the space and talk about their programs. There will be food, drinks, live jazz, and a
silent auction table with lots of goodies from locall merchants.
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CYCLING THE DUTCH WAY
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The
Dutch love commuting on bicycles (called 'fietsen', pronounced FEETS-un). Unfortunately, theft is rife and cyclists have
to use 2-3 locks to prevent even a junk bike from being stolen. The average Dutch person does not spend more
than $50 for a bike because it will eventually be stolen. There are specially designated "fietspaden"
(bike paths) all over the country, and pedestrians cannot walk on them. If you hear a bell ringing - that's how the
Dutch tell people to get out of the way - then pay attention - you're about to
get mowed over.
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