Rocky Mountain Cycling Club
The Club for People Who Love to Ride!

Newsletters of 2001

January 2001

Insight

Race

Across

America

(RAAM)

We are pleased to announce that Insight, a leading global direct marketer of name-brand computers, hardware and software has become the title sponsor of RAAM.  The race will officially be renamed the Insight Race Across America starting in 2001.

Since 1982 the Race Across AMerica has brought together the best endurance cyclists to compete in the world's toughest race.  Racing in RAAM is more than a cycling event.  The physical extremes will test the limits of any rider. The logistic and planning will challenge the sanity of any support team.  The emotional highs and lows will be remembered by everyone involved with the race.

Lon Haldeman and Susan Notorangelo will return as race directors for the Insight RAAM in 2001.  Haldeman said that "The relationship with Insight is good for the future of the race.  Entry fees can't  cover all the basic race expenses; Insight's financial support will help to insure the future of RAAM."

The Insight RAAM will start in Portland, OR on Sunday June 17 and follow Haldeman's 2000 route, finishing in Gulf Breeze, FL the week of June 24 - 29.  RAAM will again have three major fields:  solo and tandem riders, two-person and four-person relay teams.  The two-person format was a big success in last year.   Dwight Bishop said "Doing RAAM as a two person team is the most fun I have had in a long time."  Team riders race much faster than the solo riders and don't suffer from the same sleep deprivation.   The week of hard racing helps team riders peak for other events in the season.

Haldeman won the inaugural race in 1982 and again in 1983.  Notorangelo won in 1985 and 1989.  Between them, they have competed in cross-country races 15 times.  Haldeman and Notorangelo hold the mixed tandem transcontinental record and Haldeman, with Pete Penseyres, holds the men's tandem transcontinental record.

Details on the race and sponsorship are available at http://www.RaceAcrossAmerica.org.

1200k Randonnée in California Next July

The Davis Bike Club extends a hearty invitation to our Colorado randonneuring colleagues to do the first Gold Rush Randonnée on July 9-11th. The GRR route is a mixture of high mountains and flat farmlands, all of it on scenic roads in some of California’s last unspoiled regions.

Standard randonneuring regulations and format will be used, namely 90 hours to do the 1200 kilometers. Riders will need to do the normal Super Randonneur series of four brevets in spring of 2001 for automatic entry into the GRR -- but they should contact us if their regional 600k brevet occurs too late for this. The controls are spaced every 80-100 kilometers and will have full support by the Davis Bike Club.

The Davis Bike Club is working with a travel agent to arrange travel packages for entrants traveling long distances to Davis and there will also be various tourist excursions during the ride itself for spouses and their children while the rider in the family does the GRR.  Since Davis is centrally located in the northern part of the state, many popular tourist regions such as San Francisco, Yosemite National Park, Lake Tahoe, or the Napa Valley wine-growing region are all accessible for vacations before or after the event.  For further information, write to:

Gold Rush Randonnée

c/o Dan Shadoan, Corresponding Secretary

2206 Whittier

Davis, CA, 95616

phone: (530) 756-9266

or visit the informative GRR web site at:

http://DavisBikeClub.org/GoldRush

NEWSLETTER DEADLINE IS THE 28TH OF EACH MONTH. PLEASE SEND YOUR INPUT VIA E-MAIL (jellisx7@juno.com).

Rocky Mountain Cycling Club, P.O. Box 101473, Denver, Colorado 80250-1473

February 2001

Bike Handling Skills – The Forgotten Art

During a spout of my normal winter slacking, I started reading an article by a well-known cycling coach on bike handling skills.  Or rather the article was on how bike handling skills are overlooked by many riders nowadays.

I drifted off in to thoughts of winter wonderland and wondered why this was.  Are we all concerned with just getting the miles in, or going fast, or just riding our bikes?  Perhaps…  The single biggest thing that has improved my biking skills is occasional mountain biking with friends.  You have to learn to keep your balance in tricky situations, react to spur of the moment hazards, and maneuver through loose footing.

Reflecting on my newfound re-discovery, I hopped on the bike and headed down to the dog training area of the Cherry Creek reservoir.  It was covered in snow and the perfect area to build on my bike handling skills.  I rode off through the snow, over ice patches, and up and down ruts.  When I returned home, I felt as if I put in an awesome workout and integrated skill training in to it at the same time.

The next week I returned, only this time in the mud. The mud was awesome as I had to really work on balance.  I quickly aborted though once I felt I was causing ruts as I did not want to wear away the trails.

There are other things you can do to prepare yourself for that normal ride that becomes hairy.  Below are some things I’ve picked up from articles over the years.  It should be noted, be smart when you do these.  Even though they are drills, be smart about them because you could potentially hurt yourself or others.:

·         Find a grassy field with friends and practice bumping in to each other so you know what to do if it happens on a group ride

·         Find a grassy field with friends and your mountain bike and practice overlapping each other’s wheel.  Remember the old adage, “If you overlap a wheel, you’ll go down”?  Not always true, practicing can help you react in the correct way, and may help you pull out of it.

This is where I’d really like to take feedback, if you have something you use to help develop your bike handling skills, pass it along to me at dil222@yahoo.com and I’ll share it with the group next week.

Do you want to show your spirit by wearing it at group rides with other RMCC members?  By popular demand, we are keeping the awesome design again this year, produced again by Voler, and in an improved technical fabric for this year – Pro-Sensor.

Ordering Deadline: April 20     Price: $65

See our website www.rmccrides.com for a color rendition of the jersey and an order form!

We're all alike-looking for the magic bullet.

In a golf magazine I saw an ad for a hinged club that "will groove your swing." Weird-looking. While channel surfing a fast-talking salesman demonstrated how a tiny sewing machine "will do the same job as those big machines costing hundreds more." No way! A grocery tabloid shouted about a "revolutionary new diet plan that will keep you slim for life."

I'm skeptical of such baloney.

But what happens when I walk into a bike shop? I slobber over titanium quick releases, narrow-profile handlebars, and carbon-fiber wheels-all guaranteed to make my bike lighter, improve my climbing, and take a full minute off my 30k time trial. I have no problem believing this.

Beauty is, indeed, in the eye of the beholder.

Sometimes I have to remind myself to keep things in perspective when it comes to sports equipment. During those rare occasions when I listen, a few thoughts come to mind.

For example, I try to remember that fitness is more important than technology. Instead of spending $50 to save an ounce on my bike, perhaps I should lose a pound of excess fat. While it's possible to buy performance, we would all be better off improving fitness first. It lasts longer and doesn't cost as much.

Many of the "revolutionary advances" in sports equipment even have questionable value for those of us who are doing this for pure enjoyment. Don't get me wrong, there are lots of runners out there who wouldn't be able to jog around the block, let alone finish a marathon, were it not for pronation-control shoes. The problem is that the stuff has gotten so complex many of the sales people can't even keep up with it. Some of us spend a small fortune on stuff that at best offers little benefit, and sometimes even detracts from performance.

I also try to remember that if it ain't broke, don't fix it. Every time I buy a new pair of running shoes I look for one that is lighter so I can run faster and use less energy. Whenever I succumb to this lust for speed, I wind up with an injury. If the equipment you now have is working well, don't change it.

I hope to remember all of this next time I walk into a bike shop with a credit card in my sweaty hand.

Newsletter deadline is the 28th of each month. Please send contributions via e-mail to dil222@yahoo.com.

Membership/address changes via e-mail to bandhmyers@rmi.net.

Rocky Mountain Cycling Club, P.O. Box 101473, Denver, Colorado 80250-1473

March 2001

  Show your support with the RMCC Club Jersey!

Show your spirit by wearing our jersey at group rides with other RMCC members!  Produced again by Voler, and in an improved technical fabric for this year – Pro-Sensor, the jersey is a sure hit.  We are still a few low on our minimum order, so order yours today!

Ordering Deadline: April 20     Price: $65

See our website www.rmccrides.com for a color rendition of the jersey and an order form!

RMCC is planning a long distance riding seminar (100 miles and up and to include brevet riding).  Watch the website and April newsletter for details!

Longs Peak Marathon – New Format

Matt McGowan has changed the format of his Longs Peak Marathon cycling event (not an RMCC-sanctioned event). This year he is offering 50, 100, 150, and 200-mile options, the longer options climbing Devil’s Gulch to Estes Park.

The event is June 23rd, starting on Airport Road near Hygiene.

 Matt plans to offer more services this year, including use of school facilities at the ride start/finish, possible massage available, more selection of food at the feed zones, etc.

Matt offers RMCC members a discount on their entry fee by supplying a volunteer to help with the event.

Cash prizes are planned for first place finishers in 200-mile and 150-mile lengths. Riders registering by June 9th can get their medals at the ride finish.

Contact Matt McGowan.

Scott Ledbetter Seeks Crew for Race Across America 

Scott Ledbetter is currently assembling his support crew for competing in the Race Across AMerica (RAAM), starting June 17th in Portland. Scott is an experienced competitor, a member of Team Colorado, who won the RAAM 1999 four-person team division, after strong showings in previous years. He is also a veteran of our brevet series.

There are currently two crew positions left. Expenses paid, including travel to the race start (Portland, OR) and/or from the finish (Pensacola). You may crew the first half or second half of the route, as it conveniently passes through Colorado ... or the whole distance! Crewing RAAM can be an intense and rewarding experience.

Interested? Contact Scott at LedbeSE@Louisville.StorTek.com.

For info on RAAM, see http://www.RaceAcrossAmerica.org.

Never worn, still in the bag, new design club jersey, size large $45. e-mail John McQueen at mcqueenj@yahoo.com.

For Sale: 54cm Litespeed Catalyst, Campagnolo Ergo shifters, triple ring with extra cogs for double conversion, SPD pedals, Phil Wood bottom bracket, Kestrel fork, 8 bend handlebars, odometer w/ cadence, Ritchey stem, Mavic rims.  Rides like the wind and treated with plenty of TLC.  $1800 OBO  

Our thoughts go out to Carl Schmidt and his family.  Carl suffered a stroke in December and is recovering steadily.

Wholesale prices on energy drinks, energy bars, and sports nutrition!  Visit http://www.shaklee.net/teamvip/  

March’s Indoor Trainer Workout

WARM UP – 9 minutes

1. Spin on the small ring for 3 minutes

2. Find a moderate gear and spin 1 min high rpms (>100) followed by 1 min easy (REPEAT 3 times) 

MAIN WORKOUT – 40 minutes

1. In a moderate gear, spin with your eyes closed for 8 minutes (HR = about 65%), feel your legs work.

2. Spin fast for 1 minute (>100 rpm), follow this with one minute in the big ring standing up. REPEAT for 5 times (=10 minutes)

3. Alternate 2-min left leg only with 2-min right leg only. Do this for 3 times then use both legs for 10 minutes. FEEL how much more lifting you do after the one-leg work.

COOL DOWN – 5-10 minutes

1. Spin an easy gear for 5 minutes.

2. Get off the bike. Stretch your back, calves, and quads

Remember to show your support for our sponsors and advertisers!

Recovery

Reprinted with permission of the Endurance Marketing Group and UltraCycling magazine.  For more information visit  http://www.hammergel.com and http://www.ultracycling.com

After a hard workout or race, it’s easy to neglect the proper replenishment of your body. Sometimes all that sounds good is lying down and not moving for several hours. This is a mistake as this is the best time for the athlete to provide the body with the carbohydrates, protein, vitamins, and minerals necessary for proper recovery. This is when your body is most receptive to replenishing nutrients because it is going in to high gear to recover from and adapt to the stress it has just experienced. Habitually consuming 50-75 grams of carbohydrates within 30-60 minutes of completing a workout or race will replenish what has been used up during exercise and reduce recovery time. If you can plan your workouts so that you will sit down to a complete meal within the 60 minute post workout “window of opportunity” that would be ideal. If this is not feasible, then it is necessary to have a post-workout snack ready.

This is also a fantastic time to provide the body with cellular protection support in the form of antioxidants. Because athletes use several times more oxygen than sedentary people do, they are more prone to oxidative damage, considered a main cause of degenerative diseases. Consistent supplementation with a full spectrum vitamin/mineral supplement, high in antioxidants, along with any additional non-vitamin antioxidants, boosts and maintains the immune system and reduces recovery time.

For sale: Titanium CK excellent condition. BT 59cm, TT 60cm, Kestrel carbon fork, 
2000 9-speed Chorus, rims open Pro CD Cer. Titanium seatpost and stem.
San Marco Squadra saddle. 20.5 lbs. $1,800.00 OBO. 

2001 Team RMCC Schedule

Team RMCC will:

• Wear the new version of the RMCC Jersey,
  

• Observe pack rules, and
  

• Ride as a group for the first 50 miles.
  

• Val and Brent will determine the team pace.

Washington Park Weekly Team Training Ride:

• On Mondays from April 2 through October 22 
  starting at 5:30 pm from the South High School parking lot

 For Team RMCC information:

• Val Phelps    
  

• Brent Myers    

Next Meeting
The next club meeting is Wednesday, April 4th at 7:00 pm at the Denny's at Park Avenue and I-25.

Newsletter deadline is the 28th of each month. Please send contributions via e-mail to dil222@yahoo.com.

Membership/address changes via e-mail to bandhmyers@rmi.net.

Rocky Mountain Cycling Club, P.O. Box 101473, Denver, Colorado 80250-1473

April 2001

BUENA VISTA BICYCLE FESTIVAL

The third annual Buena Vista Bicycle Festival, "Where The Road Meets The Dirt", sponsored by the Colorado Springs cycling Club will be held May 19 & 20 in Buena Vista.

The $57 registration fee includes 2 all-you-can eat breakfasts, rest stops and SAG support, a colorful T-shirt, detailed route maps and the Saturday evening party.

There will be several road courses with distances varying between 25-80 miles on Saturday, with shorter rides on Sunday and mountain pass options both days. Off-road routes will vary between 10-50 miles on single and double track as well as jeep roads on Saturday and Sunday.

For more information and brochure contact:

Colorado Springs Cycling Club
PO Box 49602
Colorado Springs, CO 80949
www.bikesprings.com
719.594.6354

For Sale: 54cm Litespeed Catalyst, Campagnolo Ergo shifters, triple ring with extra cogs for double conversion, SPD pedals, Phil Wood bottom bracket, Kestrel fork, 8 bend handlebars, odometer w/ cadence, Ritchey stem, Mavic rims.  Rides like the wind and treated with plenty of TLC. 

$1800 OBO

  Velodrome Fixed Gear Clinics

Did you watch any of the cycling in the Olympics last summer?  Did you feel an urge to mimic Marty Nothstein as he flew around the Olympic velodrome with only one gear and no brakes?  Do you feel like you have an amazing sprint?  Would you like to try your cycling talents in an additional arena?

If you answered YES to more than one of the questions above, I have something that may be of interest to you.  The Olympic velodrome in Colorado Springs will be hosting some beginners clinics this spring.

The cost will be $10. Bikes will be provided by the velodrome for those who need them.  Registration begins at 9AM.

The first clinic will be April 22, the next clinic will be May 20.

For more information, visit www.colorado-velodrome.org and click on Web News

Looking for rides to rides, especially brevets

Jeff Miller is looking for rides to rides and brevets, he lives in Southwest Denver by Lincoln High.