The BikeWriter – April 2011

Prez Sez

John Chester

Ah, it’s April. Springtime. It is time for a young man’s heart turns to……. HIS BICYCLE! (And Arm Warmers, Leg Warmers, and a good cycling jacket).

Yes, the Spring Opener is here. Saturday April 16th. I hope we all can get on our bikes and RIDE! We start at Fernald at 9AM and the folks from Spokes in Motion have created and marked 4 routes of 56 – 32 – 26 – 16 – miles as well as a fun ride which goes to Miami Whitewater and back. The 56 mile route will go to Cedar Grove, Indiana with a stop at the convenience store. There is a bathroom there for those that might need it. The 56 – 32 – 26 mile routes also have a water break stop at the Macedonia Christian Church run by the “Tour De Cure” organization. We were approached by Tour De Cure about working with them, and this is our first joint project. Hopefully this is the beginning of a great relationship. As of this writing, there is no “TEAM CCC” yet formed for the Tour De Cure, but if you are interested, please read the article later in the BikeWriter.

If all goes as planned for the Spring Opener, it will be our FIRST INTERNATIONAL RIDE. I have two friends from CANADA planning to stay at Chester Acres the night before. We met on Shoreline West a few years ago. They are driving from Toronto to Nashville to ride the Natchez Trace. I rode the Trace in 1997 with Sandy Sanderson, Captain Bob, Art Gutfreund, Paul Gregory and Tim Hellman. Art even got me to Elvis’s birthplace in Tupelo! The Canucks (they called themselves that) are meeting a few other cyclists at my favorite restaurant in Nashville – THE LOVELESS CAFÉ – at the North end of the Trace Saturday evening. We are hoping to get a short ride in together in the morning.

The week after the Spring Opener, all of our recurring rides will be in full operation. Be sure to check the Cluster Columns to see what each is offering. Every CCC Ride is now online on our website – www.CincinnatiCycleClub.org.

In other news, the new Bike Trail from downtown to Lunken Airport will have a section dedicated on Thursday April 28th. I’ve asked the Thursday Wanderers to lead a ride to the dedication. I’ll be riding my bike in Louisiana – CYCLE ZYDECO. Mike Sullivan rode the new section recently and told me that the “section from Wilmer to Carrel. It’s pretty cool. It eliminates that short hill on Airport Road and that nasty traffic light at Eastern. It’s a nice little section of trail. “He will be incorporating the new trail section into his Saturday morning Fusion Ride.

Lastly, I’d like to thank our four new board members – Fred Ferguson, Scott Fratianne, John Heim and Tom Runyan– for all they have done these first two months. I’ve always heard that new blood can bring an organization back to life. It is rare that a day goes by that one of them does not come with an idea on how to do something better, or a question as to why we do things. These guys are creating new and better relationships with bike shops and charity rides all over the city. Thanks guys.

If you have any questions, comments or feedback, feel free to contact me at: president@cincinnaticycleclub.org

Remember – GET ON YOUR BIKE, GO FOR A RIDE, its FUN!

JC

Time to renew your membership!

To our Members:

As most of you may know, March is the month to renew your membership to the Cincinnati Cycle Club. Memberships expire 3/31/11.

This year, we will not be offering a paper newsletter, as the vast majority of the members have been receiving the newsletter by e-mail for most of 2010. Without a mailed newsletter, you won’t be receiving a paper application to use to renew your membership.
There are (2) ways to renew:
You can renew on line using our form at the Eventbrite website: http://www.eventbrite.com/event/1131443177

The advantage of renewing on-line is that you save $ 3.50 plus the postage to mail in the application.

If you still wish to renew by mail, the application form can be found at our website at: http://www.cincinnaticycleclub.org/wp-content/uploads/2011application.pdf

Happy Cycling!

Joe Bohlen

Membership Director

Start your season right with the Chili Ride

Scott Ebbing

The Cincinnati Cycle Club’s Chili Ride returns for its 2011 edition on May 21st in Goshen, Ohio. The ride comes at just the right time to enjoy spring sights and temperatures and offers routes that are sure to suit bicyclists of every ability level and reward them with Cincinnati-style Chili at the finish.

The ride takes place on some of the area’s flattest and most lightly traveled country roads, making it an excellent choice for those who have either never ridden a tour of this type or a great season starter for experienced riders. Routes from 25 to 100 miles are available, and the 25 mile ride will be escorted for an extra measure of safety for families and those new to organized rides.

The rides also feature plenty of rest stops that will be fully stocked with Powerbars, water, Gatorade, fruit and snacks. Mechanics will be on hand to deal with any bike related issues you might have. Restroom facilities will be available at all rest stops as well.

Every rider will received a detailed route map and support vehicles will be on the course to help for riders with mechanical problems and other needs.

All rides start at Goshen High School, 6707 Goshen Road, Goshen, Ohio 45122. There is plenty of parking on site and registration opens at 7 a.m. Those interested in the ride are encouraged to register online to make sure that they are accounted for for the after ride feast of Cincinnati style chili.

The Chili feast will be served from 12 noon to 4 p.m. The school building will close at 5 p.m.

Sign up now at the Chili’s EventBrite page!

Ohio River Trail opens on April 28th

A ribbon cutting ceremony for two portions of the Ohio River Trail will be taking place on Thursday, April 28th. These two vital community projects will provide easier access for non-motorized transportation and recreation between Cincinnati’s Downtown and East Side neighborhoods to destinations along the Ohio Riverfront.
A ceremony at the Congress to Wilmer section will take place at 10 a.m. and one at the Sutton to Five Mile section will be at 11:30 a.m.
The Thursday Wanderers group will be leading a ride to both ceremonies. Watch the Ride Line for details.

Bike 2 Baseball returns on Sunday, May 15, 1:10 p.m. ET!

Join us for the second annual Bike 2 Baseball event at Great American Ball Park! Grab your fellow Reds fans and join the “Reds Riders” to bike to the Sunday, May 15th Reds game. Reser Bicycle will provide bike racks on the southeast corner of Main Street/Joe Nuxhall Way and Second Street. Riders are strongly encouraged to bring their own locks as the bikes will not be monitored.

The Reds Riders will have the option of choosing between the Sun/Moon Deck or the View Level. We’ll sit together and enjoy an exciting game against the St. Louis Cardinals starting at 1:10pm.

You can choose to pick up your tickets at WILL CALL or have them mailed to you in advance.

Cardinals vs. Reds
INSERT CARDS LOGO VS. INSERT REDS LOGO

To Purchase tickets – CLICK HERE

HOW TO ORDER TICKETS:

1. Click the “Buy Tickets Now” button.
2. Select the number of tickets to purchase.
3. Select Mezzanine. Sun/Moon Deck or View Level.
4. Click the “Continue” button.

This event kicks off Bike to Work Week in Cincinnati and is right in the middle of National Bicycle Month. Reds Riders have the option to join two organized rides to the game, both starting at 11 am:

Option 1: Starts at Hartwell Kroger – 8241 Vine Street, Cincinnati, Ohio, 45216
Your ride leaders will be Jim & Adelaide Lindner.
Cell phone: 513- 742-2411
E-mail: jlindner@resindek.com

Option 2: Starts in Oakley Square. The route will be Oakley Square to Mt Lookout Square to Riverside Drive – whenever possible using the new bike trail sections that are to be opened this spring.
Your ride leader will be Frank Henson.
Cell phone: 202-241-0053
Email: fhenson@frankhenson.com

For answers to any questions about the rides to the game please email Bike2Baseball@cincinnaticycleclub.org.

We look forward to seeing everyone for this special event! GO REDS!

Cluster News:

Traffic Calming Devices

Jim Lindner

Traffic Calming is similar to a Road Diet and may be used in conjunction with a Road Diet. The concept is simple, if you make it more difficult for cars to compete, speed or maneuver; the traffic becomes more manageable and less hazardous for pedestrians and other vehicles.

I saw a sign on a street in Alexandria, Ky stating “Traffic Calming Device”. At the base of the sign was what I recognized as a standard “speed bump”. I was mildly amused. Traffic engineers have a strange sense of humor in that they also define cyclists on the road as another form of “Traffic Calming Device”. No, they are not referring to cyclists as “Lycra Speed Bumps”, although I have heard the term. In their defense, they consider a large number of devices to be “Traffic Calming”.
It must be a challenge to choose a traffic calming device or method that has the desired outcome. To be effective, I think most of the methods involve perceiving a danger or obstruction, causing a reaction that increases the overall safety. Reducing the competitive nature of the traffic accomplishes this.

Bump-outs, sharp turns, traffic islands are all methods of traffic calming. As bicyclists we must be aware of these and how they affect traffic. When approaching narrow areas the LAB (League of American Bicyclist) recommends a “take the lane” response. Narrow places are not intended as a shared lane. Some think narrow areas increase the danger to bicyclists, but because of the calming effect they are a safety feature. I prefer these traffic-calming devices to the old standby of four-way residential area stop signs.

The four-way stop sign has been misapplied as a traffic-calming device. Motor vehicles are almost worse than bicyclists for treating them as an optional request for a stop. Studies back up the claim that most cars and bikes slow and do not stop. Many such signs were placed to reduce the speed and volume of traffic on residential streets where a two way stop would suffice to control traffic at the intersection. Two-way stops seem dangerous as drivers assume them to be four-way and fail to stop. The stop sign when obeyed, as they should be, requires a full stop. This is an energy consumer, where the use of other traffic calming devices including the speed hump designed for a reasonable speed allows traffic to continue uninterrupted.

My daughter has something to add to this article in that she really does not like the traditional, yellow speed bumps. When riding behind me, she has complained when we go over these. The speed bumps with chevrons (<<) are much gentler. When I have gone around those she complains that she does not want me to go around them because she likes them. I agree even in a car, they are okay to go over at a reduced speed.

Some discussion is made about the restriction presented to emergency vehicles by traffic calming devices. The counter arguments are that if accidents are avoided because of the device doesn’t that offset a longer response time, and if encouraging cycling by increasing road safety for cyclists eliminates a health problem, doesn’t the benefit count?

Traffic calming must be used in a way that balances the needs of the community. When designing roads, all the needs – of all the users – must be taken into account, to make “Sharing the Road” work.

TEAM CCC WANTS YOU!

TEAM CCC WANTS YOU – TO RIDE THE MS 150! August 27 & 28, 2011 – Camp Kern – Venture the Valley!

Team CCC is a concept that was started in the early 21st century by our recent president, Kevin Armstrong. He created a cycling team for the Cincinnati MS 150. Members of the team ride together, fund raise together, dine together, enjoy the evening together and this year can camp together. If you are interested in riding the MS 150, and becoming a member of TEAM CCC, then click this link

Ride Cincinnati – Yeatman’s Cove, Cincinnati, Ohio – June 12, 2011

Tour De Cure – Warren County Fairgrounds, Lebanon, Ohio – June 18, 2011

Pan Ohio Hope Ride – Cleveland –>Cincinnati    July 28-31, 2011

S.T.A.C.I.E Foundation Bike Benefit – Little Miami Golf Center, August 20, 2011

MS150 – Camp Kern, Oregonia, Ohio – August 27 & 28, 2011

CF Cycle For Life – Caeser’s Creek, September 24, 2011

Heartstone Tour – Loveland, Ohio, October 8, 2011

BLOC Aid Bike Ride – Cincinnati, OH    October 17, 2010

We will offer this to ANY charity ride, with two caveats:

1. The event does not conflict with a CCC PROTECTED EVENT

2. The organization provides a link BACK to the CCC web site

Feel free to forward this offer to any charity ride that you are participating in. Simply have that ride’s leader contact us and we will get the basic information needed.

If you wish for the CCC to assist you in other ways with your charity ride, please contact any member of the board with your idea.

We look forward to seeing you on the MS 150!

Coach OB

As I wrote the March piece for the Cincinnati Cycle Club newsletter, I guess I didn’t pay enough homage to the mid-west weather gods ….. We were delicately teased for a few days, but that was it. Didn’t that furry creature in PA see his shadow?? I am offering up my shoe-covers, thick base layers, winter gloves and thermal vest as a sacrifice for better weather!

We still have yet to slip out of the cold-spell, so maybe, with my gifts as mentioned above and some most positive vibes, April will see things get better. In the meantime, you should be able to sneak some outdoor rides in here and there. When you do get out, this is the perfect time to work on your form. Still a bit too cold to log those big miles or race your friends on group rides. So why not work on some basics? By this I mean your pedal stroke and the way you climb hills. These are fundamentals to cycling and should not be ignored. Any good baseball player will be at the batting cage for hours practicing their swing. Any good basketball player will spend hour after hour at the free throw line. Even after 26+ years of experience, I still dedicate 3 or 4 days a month to working on fundamentals.

Pedal Stroke: I am thoroughly convinced that one of the things the Pros have going for them is a very efficient, thorough and consistent pedal stroke. I could write page after page on the proper pedal stroke. It simply comes down to this: PUSH DOWN and PULL UP. During your down-stroke, PUSH DOWN with your foot almost dropping your ankle as you do so. Most of the energy (60-70%) that propels you forward originates with a solid down stroke. Where does the rest of the energy get generated? In the up-stroke. PULL-UP with your whole foot not just your ankle. The motion begins in the ankle, but then you virtually lock your ankle so that you are able to pull up with the whole foot. If you don’t lock your ankle/foot, part of your pedal stroke (energy transfer) is wasted in the time it takes for your ankle to “max out” during the up-stroke. Pulling with your whole foot forces you to utilize your hamstrings and calf muscles and allows maximum energy transfer to the pedals.

Knees Tucked In: Keeping your knees in is tied to your pedal stroke. Obviously, keeping your knees in is more aerodynamic and much more efficient! Think of your legs as the pistons of your car engine. Do the pistons bow outwards as they go up and down? A curve in the movement would reduce the amount of power. The same is true with your legs. Your legs will transfer more power to the pedals if there is a straight up and down motion without any “bowing”. With your knees in, or just simply in line with your hips, you are able to fully engage all the muscles in your legs, hips and butt in the down and up stroke.

Seated or Standing on the Climbs: I am often asked, “Should I stay seated on a climb or should I stand on a climb?” Well, there is no right or wrong. There is no rule that says you must stay seated on a climb. I have had numerous clients tell me that they heard, “YOU MUST STAY SEATED ON ALL CLIMBS! You are faster that way!” Simply not true. There are too many variables to determine HOW you climb.

• What is your intended pace?

• How steep is the climb?

• How long is the climb?

• Does the climb change as it goes upwards?

• How long is the hill?

• What is YOUR individual style?

• Where in the ride/race does the hill happen? Are you fatigued?

All of these determine HOW you climb a hill. For the hills that we have here in Cincinnati and Northern Kentucky, or wherever you are training, it is best to change your position as you climb and have the ability to climb using both methods; you should train yourself to be able to do both. I coach my clients to do different climbing drills; a whole climb in the saddle, a whole climb out of the saddle and a mix during a climb.

There are positives to both positions. While climbing in the saddle, you can generate a little more power. Your pedal stroke is smoother and more controlled. While you are out of the saddle, you can deal with accelerations in the pace or changes in the gradient more easily. You can also use your body weight to help you push down on the pedals. Best of all, it allows you to engage different muscles and get a good stretch at the same time.

I hope this has helped you in preparing for our GREAT weather that is soon to be here!

Eat Well!

Sleep Well!

Train SMART!!!

Coach OB

Whatever your goals, Coach OB has the experience and resources to help you improve your cycling abilities. Coach OB Has custom plans designed specifically to fit your goals with a custom built training program to fit into your schedule.

www.coachob.com

coachob@coachob.com

Commuter Challenge

Don Burrell

The first quarter of 2011 has passed and I am still collecting “commuter” miles thru my work E-mail site – dburrell@oki.org . So add them up for January, February and March and send them in. I will provide a new 2011 table to Ron in a week or so.

“Commuter” miles are those for trips where you use your bike instead of your car. They may be trips to work, school, the store or appointments. If you bike to and from a CCC ride, count those transportation miles, but not the club ride itself – recreational miles. The same for fun and fitness rides. The “Challenge” comes in as we have been in an annual competition with the Dayton Cycling Club for the past 15 years for the most commuting miles. The trophy has made some guest appearences at our annual meeting, but we have yet to beat them in miles. The contest is limited to CCC members, please.

Mr. Cranky

In case you missed me last month, my friends call me Mister Cranky. Each month I will try to offer worthless advice to your insincere cycling questions. And if I don’t get enough questions I’ll just make up some to help you get over the fear of asking me something I cannot answer. So if you have a few worthless questions about riding a bike you have come to the worst possible place for advice.

Dear Mr. Cranky, Should I buy regular shorts or bib shorts? Thanks, Ben Shortcited

Dear Shortcited,

Everyone knows that bib shorts were invented for city boys who never got to wear OshKosh overalls as a kid. Or maybe it was for all those Wall Street types that cried when they had to give up their suspenders for business casual. The good news is that most manufacturers make identical shorts and bibs using the same material including the chamois. So the main difference between the two is really in the fit and feel of the shorts. Now there are some specific cases where bib shorts are more appealing. If you look in the mirror without your shirt on and your belly flows over your belt like a muffin/cupcake top or like foam over the top of a pilsner glass you might want to consider bib shorts. With any luck a good bib short will act like a woman’s corset and help contain that overflow – at least they sure beat wearing Spanx under regular bike shorts. If you happen to be at the other end of the spectrum and the curve between your hip and gut looks like a hill on the bike trail then you may also be better off with bib shorts. These are the guys who have to keep pulling up their shorts every time they come up out of the saddle. So when would I recommend not using bibs over standard shorts? Well anyone who forgot to take his FloMax before the ride (see golf show commercials), anyone who has IBS and anyone who wears a base layer, jersey and jacket on every ride should certainly opt for standard shorts. While bib shorts are more comfortable they can be a tad difficult to get off if you are in a hurry. Just remember that bib shorts are like clipless pedals, things can go very wrong if you have to get out of them in a big hurry. Lastly, no matter what pair of shorts you choose to wear be sure you make sure that the rear panel hasn’t worn out – if you can see through the back of the shorts they are most probably worn out. A sure sign of this is when everyone on the ride is trying to get in front of you in the pace line.

Dear Mr. Cranky, I love riding my bike but parts of me are much more comfortable sitting on the couch. Do you have any suggestions? Regards, Redd Buttoms

Dear Redd,

One of my all time favorite ads for a saddle company had the slogan “It’s tough to be in front when your mind is on your behind”! But sometimes the bum gets a bum wrap. I say this because so many things can influence the way our bottom is situated on the bike. The best way to attack discomfort is with education because in bicycling: ignorance is not bliss, ignorance is blisters. Below are some things to consider.

1. Obviously it is important to make sure your saddle is set up properly front to back as well as the proper height. There are several web sites that can help you set this up or you can purchase a bike fitting service at most of the local bike shops. These services will go beyond the simple instructions I can give.

http://sheldonbrown.com/pain.html

http://bicycletutor.com/adjust-seat/

http://www.bicycling.com/maintenance/bike-fit

2. Make sure your arm reach is comfortable. If your stem is too long or too short you may be compensating by putting too much emphasis on the wrong part of the saddle. And if your upper body is not comfortable more than likely you are contorting your lower half in an attempt to compensate for the poor fit.

3. Don’t skimp when it comes to buying for the contact points – shoes, shorts and gloves. These are the items that can make or break the riding experience.

4. Be sure to have shoes that fit and cleats that are properly aligned. If you think that you might have different leg lengths have that checked by a professional. I know someone who had a large difference in the leg length and it took shoe shims to alleviate the sore bottom. There are several manufacturers of cleats and clipless pedals so it is best to work with the local bike shop to make sure your feet are in a neutral position for your body type once you are clipped in. For some people that will mean the toes are not necessarily pointed straight ahead.

5. Pick a saddle that fits you and not one because it came with the bike or looks the prettiest. I know that Specialized and Trek have saddle-meters to help you pick the right size saddle. You sit on an Etch A Sketch (that’s the first IPad for you youngsters) type pad but instead of dials your sit bones make the impression which they can then measure. Based upon the measurements the bike shop can supply you with a corresponding saddle to meet your needs. If that doesn’t sound tempting check out your local bike shop for a saddle demo program. Campus Cycles in Clifton has such a program that will allow you to try various saddles at a minimal cost. This gives you the opportunity to try different styles, brands and widths in an attempt to find that “just right” saddle.

6. When looking for shorts, be sure the both pad and the shorts fit correctly. Just because the shorts fit doesn’t mean the chamois is aligned correctly for your body. You need proper fitting shorts to hold the pad in the right place to protect those pressure points. Shorts are like saddles and should be considered a personal preference so what fits your best friend may be your worst enemy. Also keep in mind that different shorts serve different purposes. Shorts with a thicker chamois may be more comfortable on cooler long rides but may retain sweat and heat on hotter days. So one brand does not fit all and one type of short usually will not fit all ride types.

7. Hard to believe that numb hands can lead to stiff backs, necks and sore behinds or that sore behinds can lead to numb hands but both are quite common. In the old days we used cork or ribbon to wrap our steel handlebars and that guaranteed numb fingers and hands. These days you can get gel pads and gel lined bar tape to help save your hands from going numb. If you don’t have gel on your bars you really need to go to your local bike shop to experience this luxury. Even the gloves now come with various levels of gel to help protect your hands. When choosing a pair of gloves be sure the gloves fit comfortably but like the shorts be certain the gel pad aligns with the pressure points in your hand.

Finally remember if riding a bike was as comfortable as sitting in a Lazy Boy I wouldn’t be writing these silly articles. With a little time and effort everyone should be able to find that “just right” position on the bike.

Do you have a question you need help with? Ask Mr. Cranky by sending a self addressed email to AskMrCranky@gmail.com and watch for a response in an upcoming newsletter.

Disclaimer: The advice provided on Ask Mr. Cranky is, at best, of a general nature and cannot substitute for the advice from a knowledgeable bike shop or cyclist. Neither the individual contributor or the Cincinnati Cycle Club nor anyone else connected to this newsletter can take any responsibility for the results or consequences of any attempt to use or adopt any of the information or disinformation presented in this article.