Newsletters of 2003

RMCC Online! 

Latest   news and ride updates done by John Klever. Sign up for ride leader, latest newsletter, brevet information, and more.
www.rmccrides.com

Membership

Cost is $25 per year and goes toward printing of the program guide, newsletters, brevet sponsorship, and support of Bicycle Colorado.

Contact Tom Foss 
7301 W 32nd Ave. 
Wheat Ridge, CO
80033 
tfoss@bullocks- express.com

2003 Jersey Orders

Voler jersey orders, done by Rick Melick, are scheduled to be in by May 2nd and are scheduled for delivery around June 20th. This year's order will include wind vests that will match our traditional jerseys. Look for the order form in next month's newsletter.

This is the time of year when many cyclists decide to add to or upgrade their trusty steeds. Advertising hype will tell you that you need to ride Lance's bike, so you can ride like Lance. No matter what bike you buy, unless it's a Harley, you're not going to ride anything like Lance. 

Pros' bikes are light (maybe a good thing), stiff (maybe a good thing), and free (definitely a good thing). Heavier riders (over 150 pounds) require heavier bikes for stiffness, stability, and durability. Stiffness is very efficient but usually less comfortable. The pros are able to handle the harshness of a stiff ride because of their superior conditioning. 

The pros receive several new bikes per year at no cost. Unless a rider also receives free bikes or has the money to continually purchase new bikes, durability becomes a key issue. Choose a bicycle shop that will customize your new bicycle. 

Many cyclists are fortunate enough to fit predetermined sizes. I am not. Several excellent bicycles have top tubes that are too short to fit me properly. I chose a manufacturer that could make a bicycle to my exact specifications. The shop did an extensive fit to determine exactly the dimensions that were right for me. They never considered selling me a bike that did not fit me exactly. 

Components are another key issue in choosing your new bicycle. Many shops will push components that the pros ride. These components may not be the most cost effective and, if they match the gearing the pros use, can cause additional stress to the body, specifically the knees. Explain to a good shop the type of riding you're currently doing, as well as the type of riding you hope to do, and they will match components to your individual needs.

Ask experienced riders for recommendations.

Challenge Series Seminar
By Charlie Henderson

RMCC is offering a seminar on long distance cycling emphasizing brevet riding (200K, 300K, 400K, 600K, and 1200K events) with special emphasis this year on Paris-Brest-Paris (PBP). We will emphasize how to ride  these events for success for both the average randonneur rider as well as the elite rider. We will cover setting goals, training, nutrition, planning, sleeping and the potential pitfalls.  Speakers will be members with multi-year experience in riding and competing in these events. REI flagship store in the old Forney Museum at 15th and Platte Streets.

Seminar Presented by Ed Burke
Reported by Darrell Quick

Ed Burke on Nutrition and Hydration 
Presentation in Breckenridge, Colorado at the seminar "The Role of Science and Medicine in Cycling"  on August, 31 2002 

Fluid loss is one half to two liters per hour when cycling actively. Fluids should be replaced at the rate of .6 to one liter per hour or more, and carbohydrates should be replaced at the rate of 60 to 80 grams per hour.

A 7 to 10% carbohydrate solution is best tolerated and most realistic. Gel Pack will require 6 to 8 ounces of water for proper dilution to absorb properly. Fructose is the commonly used carbohydrate because the sweet taste makes it palatable. Gastrointestinal effects due to difficult digestion in some can cause bloating, cramps, and gas. The solution also must pass through the liver to breakdown into simpler sugars. 

Typically the body can store 2000 calories as carbohydrate/glycogen versus far more as stored fat. The goal is to burn more fat than glycogen. Burke also recommends branched-chain amino acids (protein) during and after efforts. He recommends fluid replacement during efforts up to 90 minutes include carbohydrates at a minimum, and protein must be added if the effort is greater than 90 minutes.

Recovery beverages should be used during the "glycogen window", which is 30 to 60 minutes after exertion. Recovery beverages should include one half gram carbohydrate per pound of body weight and protein and antioxidants. When asked which beverages he recommends, Burke replied, "during exercise, use Accelerade. For recovery use Endurox R4 or Metabolol."

February Ride Schedule 10:45 AM

Calendar of Events

Club Meeting

Tuesday February 4th, 2003 7PM
Denny's at 38th and I-25
Join us for a dinner and to help with club business. This is your club, and your input will improve it.

Brevet Meeting

March 26th, 2003
REI at 15th and Platte Streets
Informational meeting for riders interested in long distance riding under the sanctioning of RUSA and Audax Club Parisien. You've done the century, done the crits, now come and join us for the ultimate in cycling challenge. Subjects covered are nutrition, conditioning, strategy and presented by nationally recognized coaches.

Challenge Series Seminar
********** March 26th **********
Previously scheduled March 25th

RMCC is offering a seminar on riding long distance events (non members are welcome) from 6:30 to 8:30 pm at the REI flag ship store (formerly the Forney Transportation Museum) at 1416 Platte Street (just south of 15th and Platte Streets) in Denver in the large (east) meeting space. Participants should park in the underground lot in front of the store. Use the stairs or elevator for access to the front door of the store.

The seminar will emphasize brevet riding (200 kilometer, 300 km, 400 km, 600km, and 1200 km events) with attention focused on this year's Paris-Brest-Paris (PBP) event. Discussing how to ride these events to achieve success for both the average randonneur rider and the elite rider, we will cover setting goals, training, nutrition, planning, sleeping, and the potential pitfalls. Speakers will be members with multi-year experience in riding and competing in these events, and those speakers are:

John Lee Ellis
Veteran of Paris-Brest-Paris (PBP) 1991 and 1999, Boston-Montreal-Boston (BMB) 1988 (the inaugural year) and 1990, and the Race Across America (RAAM) 1991. Member of the boards of directors of Randonneurs USA and Ultra-Marathon Cy cling Association (UMCA). Has administered the UMCA Mileage Challenge since 1998 and has ridden in it since 1988. Organizer of the RMCC/RUSA Colorado Brevets since 1999. Founded the Charlotte Tarheels "Solstice Century Series."

Bob Fourney
Two time solo RAMM Champion, Team RAMM finisher, Human Powered Vehicle (HPV) RAMM competitor, two-time PBP finisher, world record (bicycle) Fairbanks to Nome, world record Denver to Albuquerque

Chris Grealish
Three time BMB finisher, winner 2002; three time RMCC brevet series finisher (200k, 300k, 400k, 600k); three-time Denver/ Aspen Classic finisher; 375 miles in 24 hours; 900 miles in one week; UMCA member; USCF/ACF Cat 3 road racer/cyclocross

Charlie Henderson
Two time finisher of PBP, one time finisher BMB, one time finisher Colorado Last Chance 1200. In 2002 awarded the prestigious Audax Club Parisien 5000 Kilometer medal. Awarded the Audax Club Parisien Super Randonneur medals for 1995,1999, 2000,2001. President, Rocky Mountain Cycling Club.

John Hughes
Five time finisher of PBP, first place BMB, USCF Coach, Director UltraMarathon Cycling Association, Editor, UltraCycling Magazine

New Year Century
Val Phelps

January I, 2003 8:00 AM marked the first annual Val's RMCC New Year's Day Century. Several people reported snow in different parts of the metro area, but the weather was clear and cold throughout our northern route. Eight of us left the Wagon Road Park and Ride and headed into the wind towards Apple Valley. The riders split into two groups with the lead waiting for us at the convenience store in Lyons be cause I had inadvertently given out an earlier version of the map and the fast group was somewhat confused. That's the only way to slow these guys down! After our break we headed east toward Longmont. We made a short turn north and then headed south with a tailwind towards Riverdale Road. The weather was warming and heading south with a tailwind was like flying! The traffic was minimal throughout the ride (people were still sleeping, hung over, or both) and the weather was decent for January 1st. Carol Chaffee was the first in but all eight of us now have bragging rights, having completed the first century of the year. I would encourage other RMCC riders to join us for next year's winter training rides and century event.

New Members
Rick and Jean Abbott, Will Allenn, Lisa Javernick and Hans Bakker, Kathryne Bennett, Tim Black, Fred Boethling, Dean Cahow, Cathy Cloutier, Cindy Cox, Rick Disberger, Ed and Lisa Engler, Homer Fritz Jr., Sheridan Garcia, Greg Gebetsberger, John Hart, Jon Lieber, Joyce Mahn, Laurel Mayhew and Kevin Olsen, Mark Michel, Andrea Miller, Thorn Mindala, Frank Moritz, Steven Oltmans, Rich Olver, Mike and Kelly Prendergast, Darrel Quick, Tim Rangitch and Maria Olsen-Rangitch, Scott Spangler, Steve Stephens, Bonnie Urban, Melissa Welch, and Eric and Sarah Zacharias

March Ride Schedule 10:45 AM

R/P

31 mi

(Sat) 

E

R/P

(Sun) 

E

R/P

(Sat)

E

R/P

(Sun)

E

R/P

(Sat)

E

R/P

(Sun)

E

R/P

(Sat)

E

R/P

(Sun)

E

(Wed)

*******New Date******* See page 2 for more details *************

R/P

(Sat)

E

R/P

(Sun)

E

RMCC Online
Latest news and ride updates done by John Klever. Sign up to lead rides, club history, brevet information, present and past newsletters, and more. www.rmccrides.com

Membership
Cost is $25/yr and goes towards printing of the program guide, newsletters, brevets, and club activities. Contact:
Tom Foss
7301 W 32nd Ave.
Wheat Ridge, CO
80033

Wheel Into Spring Party
Saturday, April 12th at Beth Long's after the Deer Creek Parmalee ride. Please RSVP so we can better plan for the number of guests. This is a great opportunity to bring significant others and trade cycling tales.

For Sale
2000 Trek T100 tandem. 23/21 drum brake $2000 Trade for 23/18? Contact Brent Myers

2001 Gary Fisher Sugar 2 GS (women's) full suspension Mtn bike fits 5'9" See website for full description. Loaded. Asking $1200 Contact David or Karyn

New Members 
Glenn Ackerson
Jean Addy
Jason Byrne
Tracey Campbell
Blair Cavner
Eric D' Amico
Keith Fox
Scott Griener
David Hopp
Bill Kellagher
Jay Kotecha
Joshua Martinsons
Sargent McDonald
Martin O'Brian
Devora Peterson
Brian Pettit
Jerome Schoeder
Eric Simmons
Alan Simons
Michelle Slaughter
Rojer Spaulding
Bill Tankovich
Ted Vandenburg
Keith Webster

Handle Bar & Grill Wednesday Evening Rides
Val Phelps

During daylight savings time, the Wednesday night ride consists of laps around Washington Park. If you arrive late, you can join the group by waiting until the riders again pass by. Our pace on this ride varies from leisurely to intervals. Riders of all abilities are welcome. This is a great opportunity for new or prospective members to ride with RMCC without the fear of being left behind. Several new members have improved both their strength and  their ability to ride in a group.

Last year we added the Handle Bar & Grill as a sponsor. They provide a significant food and drink discount as well as a reserved table following the ride.

Join us this year for cycling and socializing at The Handle Bar & Grill Ride.
Contact Val Phelps with questions.

Dispelling the Myth
Sheridan Garcia

I was really apprehensive when someone suggested that I try a ride with RMCC. You know what I mean... In the cycling circles I frequented those guys are legendary. It isn't because I'm a female and feel intimidated - after all, women are superior - right???? But anyway, I'd heard about their frenetic riding, the pain, the pleasure, and then these guys sat around at parties with lampshades on their heads, counting the teeth in the rear sprockets of their ultra-extreme, fancied-up rigs. Later, on an RMCC ride, the leader cleverly dispelled my fears... "that is not true at all. We're actually a bunch of fun lovin' party dudes and dudettes with feelings and 1/2 brains - and you'll see the difference in your riding come springtime... You'll show 'em... I guarantee it."

I live and work in the mountains west of Denver. So I'm used to colorful personalities and individuals who demonstrate strength and agility in unusual  ways... many possessing 1/2 brains. We uppity mountain wimmen know how to use chainsaws and shotguns... usually not at the same time though. Of course, unless some group of surly mountain bike riders decides to carve single track through one's property and into the National Forest, but that is another story.

Anyway, you can imagine how impressed I was with a guarantee like that because I DID want to show 'em, and surface impression is important here. But a breathless conversation, which includes some gear coggery equation like " I'm in my 52/11... how about you?", makes me nervous. I would probably think about my 52/11 as much as I would think about installing a brass monkey door knocker on my tree house. And for the record, I prefer beefcake over rabbit any day, and I sure love riding with this club! Would someone please pass the brains?

Editorial Section

This weekend after the massive snowfall, I had resolved to spend time getting things done I normally wouldn't do and try a spin class to help maintain conditioning. I had assumed that all of the roads would be unridable but I found out Sunday morning that Saturday's ride had been held and also Sunday's ride. I had relied on what I had observed in my area and subsequently didn't ride. Feeling foolish at not calling the ride leader for updates, I vow to be better connected. And as an occasional ride leader it again emphasizes the necessity of calling and finding out the actual conditions of the area before canceling the ride.

Next item I need help on. Spin classes seem like a great idea but why do they call them spin classes if they want you to grind at 60 RPM? It was easy to ignore the instructions and get a good workout on the legs, but next time I am going to bring my heart rate monitor and base my workout on my actual effort.

Kivilov's death again reminds us to wear our helmets. I rode the Cherry Creek bike trail one warm Sunday and at least 20% were not wearing theirs. Please wear your helmets and don't take them off for climbs either.

To Draft or Not to Draft... That Is the Question
A Review of Maynard Hershon "Paceline  101 "
Beth Long

I am a relatively new rider, and as such I'm often perplexed or overwhelmed by the technical articles often appearing in bicycling publications. However, I was given an article to review for the newsletter and felt it was written just for me, the green rider who doesn't understand pace line riding, but desperately wants to.

The author, Maynard Hershon, deals with the fears new riders have when they hear the word "pace line" - the fears of being too slow, of dragging others down, of getting dropped. He emphasizes how important it is to learn the techniques of drafting to equalize the strength differences between riders. Drafting can save up to 25% of the effort a weaker rider must make according to Mr. Hershon.

He also talks about the relationship aspects of drafting using your partner as a teammate, getting used to being physically close, and communicating so you don't fall too far behind.

When participating in a pace line the author emphasizes several things. He discusses the importance of maintaining constant speed and knowing your abilities when you are to lead the pace line. Don't speed up just because you get an adrenaline rush, and only stay in the lead for as long as you can pull. Even 30 seconds is fine if that is your limit. When your lead is done, just "soft pedal" allowing the next rider to assume the lead.

In summation, if you follow the rules of speaking up, being consistent and relaxing around other riders, a pace line and drafting can be useful tools for any rider to move to the next level... I think I'll heed the authors advice and see if I'm up to the challenge.

Editors note:  Maynard Hershon' s article can be read at www.planetultra.com/ maynard. Permission was not granted to publish, so this was the best alternative, and I found his other articles to be equally as informative.

Nokon vs. IDS
Brent Myers

Nokon versus IDS. Are these new cable products to upgrade your bicycle worth it, or can you get by with just the standard vinyl wrapped coils? Since my recycled Russian metal bike was shifting slowly, I knew I was in need of new cables for the derailleurs. The Campy cable set was $40. I thought I would give the IDS system a try, which retailed for $45 for the derailleur only. The Gore-Tex Ride-On cables had already gotten good reviews from one of the "turtles", so I wanted to try the new stuff, and I just thought they looked cool.

Both systems start with standard high-quality stainless steel cables and use low-friction tubing that encases the cable. The rigid section, providing the strength between sectional aluminum tubing and replacing the standard vinyl/steel housing, provides the compressional strength.

Instructions for installation were barely adequate for both products, and the complexity of the Nokon system was greater than the IDS. The quality of the Nokon system was higher, and it had a special section with their name embossed. Nokon was definitely proud of their product, and I would endorse them over the IDS.

I did, however, find both systems difficult to install correctly the first time. Maybe it was the fat tires or my competent help, but certain things were difficult. Extending the plastic housing past the adjusting nuts on the brakes (Campy) as instructed would have required a drill to open the diameter of the hole and it would have been impossible to extend the liner past the end a quarter inch as recommended. IDS was slightly easier and simpler to install, but the quality of the Nokon outweighed this benefit.

My brakes and shifters work great! I hope I can get extended use since corrosion will be minimized. I might be hesitant to use these products if I had an ugly red-painted bike since there would be metal-to-paint contact resulting in paint wear. If one is looking to save a few grams on a cable set with great shifting and a cool factor, then consider having your mechanic install them.

Product reviews have no basis in actual fact and are purely testimonial. Product testers are looking for free stuff to demonstrate. Upcoming reviews:

Vredestien vs Continental 3000 vs Michelin Pro Axial
Lighting systems
Hydration packs
Energy drinks

Memorial Weekend Grand Mesa Loop Tour
Mary Melick

The Memorial Weekend Three-day Grand Mesa Loop Tour will start from Rifle this year, on Saturday May 24th and runs through Monday, May 26th .The cost of the ride is $180.00, which includes accommodations, full sag support, maps and snacks/refreshments along the route. Accommodations are based upon double occupancy, so either bring a friend, or you'll make a new one on the trip. Woo, woo!

The route is from Rifle to Paonia - Paonia over the Grand Mesa into Grand Junction - Grand Junction back to Rifle for an approximate total of 330 miles if you include the optional loop out to Colorado National Monument and back.

Friday, May 23rd:
 Rifle:  The Rusty Cannon Motel. Cars may be parked in a lot adjacent to the Rusty Cannon Hotel in Rifle until your return on Monday. The Motel is approximately one mile outside of town and restaurants, other than fast food, are in town. There are three rather nicely rated restaurants available. No arrangements have been made for dinner on the 23rd.

Saturday, May 24th: 
Rifle to Paonia is approximately 96.5 miles with the climb up to McClure Pass and then a fast descent into Paonia.
Paonia:  The Bross Hotel is actually a fully renovated bed and breakfast with private baths for each room. Dining in Paonia is within a block of the hotel at the Casa, which is supposed to be the best restaurant outside of Grand Junction. Although no arrangements have been made, if everyone would like to eat together, reservations can be made. A full breakfast (hence bed and breakfast) will be served on Sunday morning and is included in the cost of your room. 

Sunday, May 25th: 
Paonia over the Grand Mesa into Grand Junction is approximately 105 miles with the climb over the Mesa from the south being the preferable approach.
Grand Junction:  The Best Western Horizon Hotel. Dinner reservations have been made at the Winery in Grand Junction for Sunday evening. Although not within walking distance, transportation to and fro will be available.

Monday, May 26th: 
Grand Junction returning to Rifle is approximately 65 miles, or you may add an additional 25 miles by adding the Colorado National Monument loop. Rifle to Denver is approximately 185 miles (all downhill).

Please note: The Bross Hotel in Paonia and The Best Western Horizon in Grand Junction both have hot tubs, so remember your suits! In addition, massages are available for Saturday, May 24th at the Bross for $45/hr, but, if you are interested, you will need to book at least one week in advance.

For additional information and/or reservations, contact Rick or Mary Melick. The maximum space is limited to 20 and we are close to 50%, so get your name on the list soon. Registration and a deposit of $75.00 are due by April15th . The registration deadline had to be moved up to accommodate the hotels' cancellation policies.

! ! !Voler Jersey Order! ! ! 

Time is running out!
Show our club colors by
wearing the quality jersey
and, new for this year, the
matching wind vests.
Order form in March's newsletter or 
downloadable on our website.

RMCC Online
Latest news and ride updates done by John Klever. Sign up to lead rides, club history, brevet information, present and past newsletters, and more. www.rmccrides.com

Membership
Cost is $25/yr and goes towards printing of the program guide, newsletters, brevets, and club activities. Contact:
Tom Foss
7301 W 32nd Ave.
Wheat Ridge, CO
80033

Exit 243
The ride start at the gas station has been moved due to parking restrictions. We will be starting at the park-and-Ride on the south west quadrant of Exit 243.

For Sale
2000 Trek T100 tandem. 23/21 drum brake $2000 Trade for 23/18? Contact Brent Myers

2001 Gary Fisher Sugar 2 GS (women's) full suspension Mtn bike fits 5'9". See website for full description. Loaded. Asking $1200 
Contact David or Karyn

Specialized Tri Spoke rear wheel (clincher) with Continental tire for $150 obo.
Zippdeep rim $$) front wheel (tubular) with Continental Triathalon tire for $150 obo. Both wheels are in mint condition with about 500 miles. 
Contact Trish Heisdorffer.

Syntace C2 clip ultralight medium aerobars. Used one season. $65 
Campi 11-25 10 spd. Cassette near New $45. 
Performance Hang 2 Plus wall mount bike rack $20 
Contact Jonathan at 
ghostman2651 @earthlink.net