Boulder Cycling Club Newsletter - Spoke'n Word
Quick Links
RENEW YOUR MEMBERSHIP
 
Don't forget to renew your annual membership or join for the first time!

It's easy and you can do it all online just click below!  small logo
Photos
small logo

Click here to send us your club photos and be entered to win
a club t-shirt 
Sponsors













small logo





small logo


small logo


FIRST WINTER CLUB MEETING: NOV 9th!
small logo
 
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
small logo

 Boulder Cycling T-Shirts  available for sale only $10.00.

For more information contact info@bouldercyclingclub.com
BCC/Tour de Cure
Jerseys on Sale!

small logo
Jerseys $60
Ride Leaders Wanted
Have a ride in mind? Want to lead? It's easy!

email us to get involved!

JOIN US ONLINE!

facebook

small logo

MORE FROM BOULDER CYCLING

Calendar

In Biking News

Advocacy

Issue: #1 Volume 31 November 3 2009
SPEAK OUT AT THE CANYONS MEETING TONIGHT!
small logo 

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).
NEED A REASON TO DO NCAR REPEATS?
small logo

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."

VOLUNTEER FOR BLUE RIVER CENTURY
small logo

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.


KNEE PAIN ON HILLS
small logo
 
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.

COMMUNITY CYCLES OPEN HOUSE - 11/5

small logo 
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.

CYCLING THE DUTCH WAY

small logo
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.