Club Undulations from the President

George Kyriazis

Get Healthy - Stay Healthy - Save the Environment- RIDE YOUR BIKE at every opportunity

As you may recall, we had a vacancy on our Board of Directors which has been filled by a very gracious and enthusiastic Betsy Colburn. This was accomplished by accepting Vicki Patten's resignation as our VP and electing her as our new Treasurer and appointing Betsy as our new VP. This was done in accordance to the TCBC Constitution and By-laws.

This has been a very busy quarter for the Board and myself personally because of interfacing with various Tri-City governments and new routing for the Inland Empire Century (IEC). We have made some real inroads in particular with the City of Pasco and the Benton-Franklin Council of Governments.

We had discussions and presentations by Pasco on their plans to have a Family Bike Tour of the Tri-Cities June 16th as part of the River Fest activities. They want our recommendations for safe bike routes and need our help to organize and to participate as both volunteers and riders.

B-FCG also made a presentation on a modified plan for nonmotorized transportation which includes bike trails and routes in the BI-county area. Several TCBC members are very active in this pursuit as we are major players with information and recommendations.

We have been asked by Richland Bicycles and Fitness to participate with them at the annual Hanford Safety Expo at TRAC in Pasco on May 3rd and 4th. We would help them and the Hanford Fire Dept organize and run the bike rodeo from 3:30 to 5:30. We would also have our own booth which I requested next to Richland Bicycle, where we can promote TCBC and the IEC.

We need VOLUNTEERS for all these activities. Please help us to participate in these worthwhile causes. CALL me at 375-1977 or email at gpkyriazis@verizon.net. I look forward to hearing from you.

The plans for the 25th IEC are moving right along with new routes, t-shirts (which are also available at Richland Bicycle) and a free commemorative wine glass for finishers. We shared a booth at the Seattle Bike Expo thanks to Ed & Kathleen Nordquist and Joe Thurston to promote the IEC which will be Saturday, May 7. A sagged wine tour AFTERGLOW will be held on Sunday, May 8 at no cost.

The Board of Directors has decided to donate the several dozen bicycles that were repaired for the defunct Stevens Middle School program to the Pasco School District along with $500 for additional maintenance and repair. Another $693.50 will be donated to Safe Kids Coalition for bicycle safety and related bicycle equipment.

A group of current and previous TCBC members are meeting with a writer from a first edition magazine, the Mid-Columbian, to develop a feature story about the TCBC. Hopefully this will provide a History about our club for the archives. This is exciting.

Note that we are now providing free advertising from entities that support our club with discounts, merchandise and food.

We will again promote 6:00 PM evening rides from the Richland Community Center on Tuesday and Thursday for the CASUAL RIDER.

The annual Scott's-to-Scott's ride from Kennewick to Hermiston will be held on May 15th with a free lunch.

The fantastic annual TCBC picnic will be on June 25 (not the 18th) with the club providing the entree and liquor permit. Mark your calendar now.

BE SAFE, BE HAPPY, RIDE YOUR BIKE.

Out with the Old Armadillos, in with the New

Gene Weisskopf

I finally replaced the two-year old Specialized Armadillo tires on my red road bike. These were the 2003 model, rugged and more like a truck tire than a typical lightweight road-bike tire. For me, though, their outstanding flat resistance made them my cherished tires of choice.

I replaced them at this time because two newer-than-brand new, next-generation Armadillos came to me in the mail “for testing.” At least, that’s the story I was told by my inside contact at Specialized. I won’t give out the person’s name at this time, as that would compromise the cyclist–tire snitcher relationship. Besides, what if Michelin, Vittoria, or Bontrager got wind of these? So I’ll just call my contact Deep Spoke.

He/she mailed the pair to me after reading some of my glowing newsletter articles about my Armadillos. Deep Spoke thought I’d be interested in what’s coming out next, and I certainly look forwarding to learning if they hold up as well as the older model. The new ones are not at all like the 2003 Armadillos—they weigh a good one-third less than the old ones and have soft, pliant sidewalls. You know, sissy tires, the kind that someone like Bill painter would prefer.

I’ve had them on for 300 miles, with no flats so far. I do appreciate their being featherweights compared to my old tires, and I’ll really like them if they don’t get flats. It’s going to take another thousand flat-free miles before I can start to compare them to the old tires. If I get any flats, you’ll hear about it.

Finally, here are the dazzling statistics from the old Armadillos. I put the front tire into service in February 2003. In two years it rolled 7,624 miles and suffered only two flats. The rear tire started out in September 2003 and traveled 4,650 miles while succumbing to just one flat.

To which you might exclaim, “Three flats in two years? Impossible!” I would’ve said the same several years ago, given that I’d get a flat every few hundred miles when riding on my pre-Armadillo tires. I hated tackweeds, but now I find them to be only a minor nuisance. Well, a minor but life-threatening nuisance if they do instigate a flat tire at high speed or on a turn, so they’re not to be mocked. But three flats in two years is a statistic I can live with, both figuratively and literally.

P.S. Today (4/5), with 335 miles on these tires, the rear Armadillo suffered a tackweed-induced flat. While this certainly doesn't bolster my confidence, it's still too early to see what the trend will be.

Ride Calendar – Spring 2005

Tuesday and Thursday rides start at the Richland Community Center (meet on the north side by the bike racks). These are leaderless rides, with the destination chosen by the group. Morning rides start at 8:30 AM; evening rides start at 6:00 PM.

Saturday rides generally start at 8:30 AM from their scheduled locations, as specified in the ride calendar.

Ride Codes: Green – less than 15 miles with nearly level terrain; Blue – 15 - 40 miles with moderate terrain; Black – greater than 40 miles with moderate terrain, or fewer than 40 with asphalt moguls.

Riders: No need to call ahead unless otherwise indicated. Just show up at the start. Feel free to call the ride leader for more information.

Leaders and Sweeps: Ride leaders and sweeps are always needed. As a leader, you can choose a ride that’s been done before, or create the ride of your choice and have it immortalized in this Spokesman ride calendar. The day you lead the group on your ride, you may be surprised at the number of riders who have never followed your route before. Ride sweeps provide the “rear guard” for the ride, ensuring that slower riders or those with mechanical troubles don’t fall back behind the pack. Call Tom Klinckman at 543-7714 to volunteer.

And two more Very Important Notes: First, WEAR YOUR HELMET! Second, please obey the rules of the road at all times. The Club is active in community affairs, which helps us promote legislation that could provide better facilities for cyclists. Don’t ruin it by blowing through stop signs, tailgating left turns, or riding against traffic. If you wouldn’t do it in a car, don’t do it on a bike!

Beginning riders and those who want a shorter ride: Show up at the longer rides and let the ride Sweep or Leader know you’d like a less strenuous ride. They can help you with a shorter route and try to match you up with someone to ride with. We won’t leave you dangling.

Ride Leaders – Some hints for an enjoyable and successful ride:

• Introduce all the riders before starting.
• Make sure everyone is wearing their helmets
• Brief all riders on the route, where to regroup, any problems expected. (If you are unsure of the route and its conditions, ride it yourself the week before the ride.)
• Provide maps. You can get some maps on the Web, or ask John Ittner for maps, xxx-xxxx.
• Ask about the riding abilities of the group, if you are not personally acquainted with some of the riders. Ask someone to act as sweep (rear guard) if there are riders who can’t keep up with the leaders.
• Ask riders to let you know if they will be leaving the group before the end of the ride.
• In hot weather, carry extra water in case another rider goes dry.
• After a particularly good ride, if the ride leader should ask for a tip, offer him or her the previous one..

Riding in the fresh air and sunshine is its own best reward.

April

Apr 23 – Basin City - Leave from Some Bagels in Richland at 8:30 am Head south to Columbia Point and cross Columbia River on I-182 bridge bike path. North on Broadmoor Blvd to Harris, West Court and Dent. Left on Rd 68 to Sagemoor. Taylor Flats to Rickert and Rd. 170 to Basin City. Water and food stop in Basin City. Return by continuing east on Rd. 170 to Glade, then south on Glade to Matthews Corner. Eltopia West Rd. to Taylor Flats Rd, Rd. 68 and Sandifur Parkway to Broadmoor Blvd, Harris and West Court and over the I-182 bridge bike path to Richland. Black approx. 70 miles. Leader: Harold Udseth, 946-1202

April 30 – Umatilla - Leave Espresso World in Kennewick at 9:30 am, or for those wanting a longer ride, leave Some Bagels in Richland at 8:30. Kennewick to Umatilla by way of Kellogg, 10th, Union, Hwy 395, Law Rd., Bofer Canyon Rd to Coffin Rd and on to I-82. Water, food stop in Umatilla. Return along Lake Wallula on Hwy 730. Take Hwy 12 to “A” Street. Black, ~80 miles. Leader: Gene Weisskopf, 946-1316

May

May 7 – 25th Annual Inland Empire Century Bicycle Ride (see the article in this issue)

May 8 – "Afterglow" Winery Tour - Leave from the registration desk area in Howard Amon park at 11:00 am. Winery Tour for our members and guest riders. The ride is about 25 miles roundtrip from Richland with a sag wagon available to carry your wine purchases.

May 14 – Hill Climbers Special Leave from Some Bagels in Richland at 8:30 am Lee Blvd to Goethals to Van Giesen and on to West Richland. Up Bombing Range Rd, up Dallas and on to Badger Rd. Badger Rd to Clodfelter Rd and up the hill until the legs give out or the group mutinies. Return back down Clodfelter, Leslie, Columbia Park Trail and I 182. Black, approx. 50 miles. Leader: Larry Thomas, 942-1266

May 15 - The Scott’s-to-Scott’s ride is a 75 mile roundtrip through two states on Sunday, May 15. It starts at 8:00 am at our Scott’s Cycle and Sports store in Kennewick at 704 S Ely St at Highway 395, and heads to our Scott’s store in Hermiston, Oregon, then back again. For those who don’t want to attempt the roundtrip, we will have a van to take you and your bike back to the Tri-Cities.

We will have lunch for riders at the Hermiston store, and there will be two or three feed stations on the route. Watch for the same cool favorite as last year—Popsicles! We’ll also have a variety of more filling food snacks. It’s a great ride that shows off a beautiful portion of these two states. Hope to see you there! If you have any questions, give us a call at our Kennewick store, 509-374-8424, or at our Hermiston store, 541-567-1848.

May 21 – Benton City Leave from Some Bagels in Richland at 8:30 am. Ride to B.C. via Van Giesen, Ruppert, Demoss. Lunch in Benton City. Retrace route to return. Blue, approx. 35 miles. Leader: Tom Patten, 547-2317

May 28 - Chocolate Factory and Beyond Leave from Some Bagels in Richland at 8:30 am Cross Col. River on I 182, out Court to Harris, left on Harris to Dent. Left on Rd 68, right at fire station, out to Hwy 395 and lunch at the Chocolate Factory. Return via Hwy 395 north and take Sagemoor towards home. Black, 40 mi. Leader: Bill Painter, 946-1076

June

Jun 4 – Clodfelter Road Loop - Leave Some Bagels in Richland at 8:30 am Jadwin to Acme, up I-182 bridge trail to Queensgate, Keene, Leslie, cross Badger, and up to Clodfelter. Make long climb to Plymouth Rd., Sellards, Travis and Weber Canyon. Stop at Kiona for break, return on DeMoss Rd to Ruppert, Van Giesen, and back to Some Bagels. Black, 50+ miles. Leader: Tom Klinckman, 543-7714

Jun 11 – Wannawish Dam - Leave from Some Bagels in Richland at 8:30 am. Bike path thru Howard Amon Park and Haines to Van Giesen, out to Fallon, Canal and Grosscup to Harrington. Follow Harrington to the pavement end beyond the Wannawish Dam. Return to West Richland via Grosscup. Return to Richland by retracing route. Blue, approx. 25 miles. Leader: Tom Klinckman, 543-7714

Jun 18 – Coffin Road - Leave Espresso World in Kennewick at 8:30 am or for a longer ride Some Bagels in Richland at 7:30 am.. Kellogg, 10th, Union, Hwy 395, Law Rd, Bofer Canyon Rd to Coffin. Climb to top of Coffin. Return same route. Black, approx. 35 miles. Leader: Tom Patten, 547-2317

Jun 25 – Tour de Hanford - Leave Some Bagels in Richland at 8:30 am. Go north out of Richland onto Rt. 4S to the Wye Barricade. Turn back on Rt. 10 to Horn Road to Benton City. Possible lunch stop at the Conoco Station (Kiona). Return via Kennedy, Queensgate, I 182 bike trail, Goethels, and Lee. Black, 48 miles. Leader: Bob Morford, 375 0839

Summer Preview

Jul 2 – Sagemoor Loop Leave Some Bagels in Richland at 8:30 am. Bike trail to Columbia Point and across Columbia River on I 182 bridge bike path. West on Court to Harris, west on Harris to Dent, follow Dent to Columbia River Road near Douglas Fruit. Left on Columbia River Rd to Sagemoor and up the hill. Return on Taylor Flats Rd to Rd 68, right on Sandifur, Rd 100, Harris, Court. Retrace route back to Some Bagels. Black, approx. 35 miles. Leader: Larry Thomas, 942-1266

Jul 9 – Prosser Leave from Some Bagels in Richland at 8:30 am. Riders can meet at the Kiona gas station at 9:45 for a 40 mile ride. Van Giesen to Ruppert Rd to DeMoss Rd to Benton City. Five mile climb up Webber Canyon. County Well Rd to Hwy 221 to Prosser. Water, food stop at the Blue Goose. Return on Old Inland Empire Highway. Black, approx. 75 miles. Leader: Gene Weisskopf, 946-1316

Jul 16 – Benton City Leave from Some Bagels in Richland at 8:30 am. Ride to B.C. via I 182, Kennedy, Dallas, Badger, and down Webber. Lunch at Kiona gas station. Return via DeMoss, Ruppert, and Van Giesen. Blue, approx. 35 miles. Leader: Bob Morford, 375 0839

Inland Empire Century

Jane Sereda

Hope all TCBC members are able to get involved (cycling, volunteering, or both) in our very special ride this year. The preparations have been ongoing for months -- the route is new, the new ride logo is prominent on T-shirts, posters and brochures, and special souvenirs will be given to ride registrants at the ride start and when all cyclists return to registration as they finish.

The new 25 mile route takes cyclists through all three cities, mostly along the river parks on the bike paths. There will be a rest stop at Wye Park. All longer routes follow the same beginning, with the 50 mile ride going out to Benton City, then back via Rupert and DeMoss. The 75 and 100 mile routes go out through Prosser and beyond before returning.

We still need some extra help for staffing the registration desk and rest stops, for packet stuffing, for cleaning up after the ride, and for helping to ensure a successful 'Afterglow' cycle on the following day, May 8th. If you have a little time and energy to contribute to the success of this great ride, please call Dave Gerkensmeyer at 628-3084.

Thanks are extended to the following TCBC members who have been instrumental in the initial preparations for the ride: Dave Gerkensmeyer, George Kyriazis, Bill Painter, Bob Morford, Ed Nordquist, Vicki Patten, Betsy Colburn, Virginia Sliman, and John Ittner.

Hope to see you on May 7th or before!!

Nutrition for Endurance

Betsy Colburn, www.colburncoaching.com

Proper nutritional planning is a key element of an endurance cycling training program. You must train your digestive system, as well as your cardiovascular, and muscular systems to be able to complete an endurance event. You ought to train with the same types of food and drink that are offered during the event, or plan to bring your own. This way your body is accustomed to digesting this particular food and drink while under stress. There are three main elements of a nutritional training program; hydration, nutrition during the event and recovery.

The most important nutrient necessary for optimal performance and health is water! It is important to drink before you are thirsty. If you are thirsty you are already dehydrated! To stay properly hydrated it is essential to drink prior to, during and after exercise. Drink 4-8 oz of cold water every fifteen minutes from the start of a ride to the end. This equates to 24-32 oz per hour! Cold fluids are absorbed quicker into the bloodstream and thus more efficient for re-hydration. Water is the preferred fluid for re-hydration for short exercise periods (<1 hour). After an hour or if it is very hot, carbohydrate and electrolyte replacement drinks should be used. Gatorade, Powerade, Accelerade or apple juice with a little salt mixed in are all examples of sports drinks. Some newer drinks, like Accelerade have a little protein added to them, which helps muscles synthesis and absorb glycogen. Like they say in Chicago ”Drink Early and Drink Often!” After completing your ride, continue to drink to help muscle recovery and to maintain a hydrated state.

While on a long ride, it is important to replace muscle glycogen to prevent bonking. Our muscles are burning a combination of fat and carbohydrate to keep us moving. Most folks have about three hours of stored muscle glycogen. By consuming between 200-250 calories per hour, beginning in the first hour, you can keep your glycogen levels adequate for a century ride. Half a powerbar every 30 minutes with four to six ounces of water. should be adequate for a 150 pound rider. The amounts should be increased or decreased depending on the weight of the rider. Count the calories in the sports drink as well as the other calories consumed so you do not eat too much. The types of food you eat, whether powerbars, gels or fig newtons, for example should be experimented with during your training rides. Do not try new foods during the event! The key points to remember when choosing your nutrition is to stay away from fat as it is slow to digest and may cause tummy problems, simple sugars also cause spikes in blood sugar and may hinder your performance. By keeping track of your food and liquid intake you will stay well hydrated and fueled for a great ride.

After a long ride you feel exhilarated, excited and exhausted! You want to celebrate and be able to ride to the wineries the following day, in the case of the IEC! In order to accomplish this you must replace the muscle glycogen completely. You should begin eating within 30 minutes of completing the event. A recovery meal with a 4-1 carbohydrate to protein ratio and of about 400-600 calories is optimal. A whey protein smoothie with fresh fruit, a turkey sandwich with lots of veggies, a glass of milk with a tablespoon of honey are good examples of recovery foods. Keep track of the calories you've consumed while on the bike and during recovery. Your muscles will thank-you for the proper nutrients for recovery and you will be ready to ride the next day!

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