Colorado Springs Cycling Cycling News

Test of the Blog

Wed, 29 Jan 2025 20:18:28 GMT

Happy New Year to everyone.

I'm testing the blog. I've copied a recent article from the Gazette. I hope you can open it.

Rich Heitman

https://gazette.com/life/e-bikes-wont-appear-on-next-colorado-springs-ballot-decision-on-access-uncertain/article_94c3a6a0-ddb4-11ef-94b3-530f03f1c823.html

Happy New Year! Check out ConnectCOS

Mon, 03 Jan 2022 17:01:13 GMT

Hello all Club members and potential Club members!

Happy New Year! We start this year humbled and saddened by state-wide and national news, including the loss of life and loss of housing for so many of our neighbors to the north from the Marshall Fire. Weather and other worries keep us off our bikes from time to time but we are still fortunate to have the usual sunny skies, bike lanes, bike paths, and increasing awareness of the need to share the road that we have here in Colorado Springs.

We can do much more. I am listening to the December video presentation by ConnectCOS which is music to my ears as Club President and also as Colorado Transportation Commissioner representing El Paso, Teller, Park and Fremont Counties. Colorado Springs is continuing to implement its Master Plan adopted in 2019 through more transportation improvements. Check out the bike and pedestrian safety improvements they are working to plan and install and learn more about ConnectCOS here:

https://coloradosprings.gov/platteavenue.

Happy New Year! Let's work together to make it safe and positive for all!

Lisa Tormoen Hickey, current Club President serving expired term --we are still looking for new candidates to serve as President!

Progressive Dinner Ride

Tue, 05 Oct 2021 23:36:23 GMT

Hey all CSCC members! Don't forget to sign up for the Progressive Dinner Ride on October 17th! Check your emails for sign-up information. We look forward to seeing you there!

New Rides

Wed, 25 Aug 2021 16:33:27 GMT

Good morning Members and Prospective Members --

Check out our new rides on the Colorado Springs Cycling Club Meetup site if you haven't visited lately! New members can join one ride before becoming a member of the Club, so we invite all to check it out!

https://www.meetup.com/Colorado-Springs-Cycling-Club/

We have a new Wednesday evening ride, a Thursday morning ride, along with our favorite Saturday, Sunday and Monday Dinner Rides! We continue to expand other opportunities throughout the week. We are incredibly grateful to all of our fun and helpful ride leaders. PS Ride leaders are eligible for free annual membership. See a board member for details. Send any comments or ideas to president@bikesprings.org.

Annual Summer Picnic This Sunday at the Historic Buffalo Lodge!

Tue, 06 Jul 2021 22:34:53 GMT

All Club members and new prospective members are invited to join the Club at the Historic Buffalo Lodge for our Annual Summer Picnic on July 11! We are grateful to Torie Giffin of the Buffalo Lodge for inviting us to join her Brunch and Bands event! All Club members will also receive a separate email invitation. Rides start at 8:30 and 9:00 in the morning, with Green and Blue rides available! Check out our Colorado Springs Cycling Club Meetup webpage for details! Come one come all to enjoy the fun, with rides, sunshine, a food truck and LIVE MUSIC starting at 10 am.

June is Bike Month all month long!

Thu, 27 May 2021 17:05:56 GMT

Hey all bicyclists! June is Bike Month, all month long this year, as part of Colorado Springs' Sesquisentential Celebration! (Say that 5 times fast). Let's all ride together, at least once a week, to help remember our bicycling history! Events found here:

Bike Month 2021 : Pedal our Past | Colorado Springs

Club meeting in person tonight!

Mon, 24 May 2021 17:23:14 GMT

Hey all, we are meeting in person tonight, May 24 at Nancy Lewis Park, 2615 N. Logan Ave., Colorado Springs. Gathering at 6:30. Bring a blanket or chair to sit on, and snacks if desired. New members welcome -- come meet us and get to know the oldest and largest bicycle club in the Springs!

Bike Colorado Springs hosting discussion about Safe Streets-May 19

Mon, 19 Apr 2021 20:13:57 GMT

Greetings! (CSCC members-- please note that we are reposting this for Bike Colorado Springs on the CSCC website to spread the word about their great work to keep us moving forward towards a truly bike-friendly city!):

Bike Colorado Springs wishes to bring stakeholders together for a discussion about a community driven Safe Streets initiative. We would like to begin to build a coalition of community stakeholders that will collaborate about street safety and a Vision Zero program.

Please check out https://visionzeronetwork.org/about/what-is-vision-zero/ to learn more about Vision Zero communities. Vision Zero is a strategy to eliminate all traffic deaths and severe injuries, while increasing safe, healthy, and equitable mobility for all.

We invite you to be part of the first discussion virtually on:
Wednesday, 19 May 2021 03:00 – 04:30 PM Mountain Time (US and Canada).

Topic: COS safe streets discussion - Vision Zero
Join Zoom Meeting: https://us02web.zoom.us/j/82915556600?pwd=VktsVjNkY2Q1R3orZjBkQlR0bXhjdz09

Meeting ID: 829 1555 6600
Passcode: 615957
One tap mobile
+13462487799,,82915556600#,,,,*615957# US (Houston)
+16699009128,,82915556600#,,,,*615957# US (San Jose)
We look forward to starting this long overdue safety discussion with the community and look forward to seeing you on May 19^th!

Please reach out to members of the Bike Colorado Springs team if you have any specific questions.

Cully Radvillas

Bike Colorado Springs - Communication Committee Chair
Become A Bike Colorado Springs Member

www.bikecoloradosprings.org

CTAB vacancies

Wed, 31 Mar 2021 16:29:55 GMT

Hello all of you enthusiastic bicycling advocates! The Colorado Springs Citizens' Transportation Advisory Board has vacancies! Consider whether you would like to provide helpful input related to safe cycling at its monthly meeting and help us improve multi-modal transit in Colorado Springs! You can attend, even if you are not able to make that commitment. More info here: City of Colorado Springs: Boards (granicus.com)

Annual Business Meeting on April 12, 2021

Wed, 31 Mar 2021 16:23:59 GMT

Updating this blog post to clarify that the meeting will be April 12 at 6:30 p.m.! Send us your input and questions for all Club matters in advance if possible to president@bikesprings.org. Let us know if you have questions for Kate Brady, Senior Bicycle Planner for the City of Colorado Springs who will join us again for a lively conversation about 2021 plans to continue to improve safe riding opportunities in this fantastic cycling city!! We will also talk about membership and new mid-week and trail-only rides!! We look forward to seeing you on Monday April 12 at 6:30 p.m. by Zoom (invite to be emailed to members as the day approaches.)

Annual Business Meeting

Wed, 17 Mar 2021 18:05:21 GMT

Hey all CSCC members! Our Annual Business Meeting will be held virtually on April 12 at 6:30 p.m. Join now or renew if you have not, by clicking on the link on this webpage! We are pleased to have Kate Brady, Senior Bicycle Planner for the City of Colorado Springs to join us again for a lively conversation about all things related to how we can continue to work together to make this a fantastic cycling city!! We will also talk about membership and new mid-week and trail-only rides!! We look forward to seeing you on Monday April 12 at 6:30 p.m. by Zoom (invite to be emailed to members as the day approaches.) Happy St. Pat's Day! Enjoy Springtime in the Rockies!

RIDE LEADERS WANTED!

Tue, 26 Jan 2021 00:30:46 GMT

There is light at the end of the tunnel regarding the Pandemic and we and have a need for more ride leaders. Taking over a ride or filling in you’ll get plenty of support from me and the board. We have lots of routes “in the can” to use or if you want, planning your own route is not hard and really fun!
Contact me at robertpboyd4@gmail.com or 913-957-6769.

Bicycle Colorado webinars on mechanics-9/24 and 10/1

Wed, 23 Sep 2020 18:55:11 GMT

See notice and registration for Bicycle Colorado webinars on bicycle mechanics. Sorry we received late notice!

BC Fall Education Webinars 9.15.20[3125].jpg

Annual Business Meeting Part II Reminder - City Senior Bicycle Planner to Present

Mon, 14 Sep 2020 18:11:06 GMT

On Tuesday September 15, 2020, the Club will host its Annual Business Meeting Part II for Members, and City of Colorado Springs Senior Bicycle Planner Kate Brady will give us an update on the latest City-wide initiatives. Don't miss it! Check your emails for Zoom invite -- Lisa

CSCC is riding again with COVID guidelines in place for all rides

Fri, 26 Jun 2020 21:50:42 GMT

The CSCC Board is thrilled to announce that CSCC is hosting rides again, including our traditional rides and some new creative rides to attract riders of all ages. We will ride under new guidelines to help keep riders safe.

COVID-19 Group Event Guidelines

During COVID-19, events are reserved for paid CSCC members. Join here.
Groups are limited to 10 people, not including ride leader(s).
You must RSVP on Meetup for each event. If you cannot make the event, please cancel your reservation as soon as possible so the next person on the waiting list can take your place.
Please follow the minimum 6-foot social distancing guideline.
Wear a face mask whenever possible; especially at the start and end of the ride.
Bring your own food, water, spare tube, tire repair kit, etc. Equipment sharing is discouraged.
Instead of passing the sign-up sheet, the ride leader will record your name and contact information.
Helmets are to be worn whenever you are riding the bike.

See our detailed COVID-19 compliance guidelines.

We hope to see you on a ride soon!

CSCC Moving Forward

Sun, 31 May 2020 14:09:38 GMT

You have been made aware that the CSCC Board of Directors has experienced conflict over the last few months through several emails from different Board members. This has led to the resignation of some Board members and officers, most recently the club’s President. Currently there is only one club officer remaining. This, of course, has created a leadership void that means the club cannot conduct business. Three of the past club presidents have communicated and agreed to collectively start a process to seek input to reestablish a working team to become the club’s Board. We are not sure, at this time, what the exact steps will be, but we commit to communicate with the membership regularly over the next weeks as a plan evolves. Our challenge over the last few years has been a lack of commitment to lead (as Club officers, Board members, committee chairs and ride leaders), so it will be imperative that all members evaluate their capacity to step forward as leaders within the club.

Respectfully,

David VanDerWege, Past President
Charlie Czarniecki, Past President
Allen Beauchamp, Past President

Yoga with Adriene - Yoga for Cyclists

Thu, 26 Mar 2020 20:49:59 GMT

Try some yoga in your spare (stay-at-home) time. Yoga connects breath to movement. It's a total mind-body workout that combines strengthening and stretching poses with deep breathing and relaxation. Yoga is known for it's ability to promote relaxation and ease stress and can bring many benefits to your mental and physical health.

Below is a YouTube link for a yoga class with Adriene tailored to the cyclist. It focuses on stretching the calves, glutes, lower back, upper back and chest. Enjoy!

Yoga with Adriene - Yoga for Cyclists

Bicycle Repair Shops Deemed Essential Services in Stay-at-Home order

Thu, 26 Mar 2020 20:06:59 GMT

The 3/26/20 state stay-at-home order issued by Governor Polis and the Colorado Department of Public Health and Environment (CDPHE) has been amended to include bicycle repair as an essential service. Bike shops around the state can now stay open to serve their clients.

As soon as Bicycle Colorado reviewed the stay-at-home order and realized that bike shops were not considered to be essential services, they got to work. They contacted the Governors office, CDPHE, Colorado counties and other high ranking organizations to have the law amended to include bicycle repair shops as essential services. Many thanks to Bicycle Colorado!!

Read the revised order here.

CSCC Board Cancels All Group Rides through 4/11/20

Thu, 26 Mar 2020 00:26:59 GMT

A message to our members from the Colorado Springs Cycling Club Board:

With the issuance of the Stay-at-home order by Governor Polis effective March 26, 2020, CSCC is cancelling all group rides for the duration of the Stay-at-home order (currently set through April 11, 2020).

Here is an excerpt from the order as it relates to this decision:

"All of the state's more than 5,700,000 residents should only interact with people in their own households and should only leave their homes for essentials, such as groceries and medical care. Businesses deemed "critical" will be exempt from the order but will still be required to take social distancing measures."

While outdoor activities are still allowed, they must be isolated to family groups. We regret the necessity, but feel it is best for all concerned.

We look forward to seeing you on a ride when this situation improves.

Thank you all for your understanding and cooperation during this trying time - be safe and healthy and we’ll see you all soon!

The Colorado Springs Cycling Club Board

Cyclist Killed Following Downtown Colorado Springs Crash

Wed, 25 Mar 2020 20:01:04 GMT

This is tragic news for the cycling community as a Colorado Springs man dies in cycling accident.

Colorado Springs Gazette article by Liz Henderson

Free Workout Videos You Can Use at Home

Fri, 20 Mar 2020 16:51:12 GMT

Gym closed? Bicycling.com has put together a very helpful list of workout videos that you can stream from home. Now there's no excuse not it get a great workout!

Bicycling.com article: Free Workout Streaming Services You Can Use From Home by Jordan Smith

A Cyclist's Guide to Self Care in These Stressful Times

Thu, 19 Mar 2020 20:29:32 GMT

In these stressful times of flattening the curve, maintaining physical and emotional health is crucial.

Bicycling.com article by Selene Yeager

COVID-19 Q&A with Dr. Michael Roshon

Thu, 19 Mar 2020 15:59:36 GMT

USA Cycling has posted two videos featuring medical expert, Dr. Michael Roshon. In the first video Dr. Roshon addresses pertinent COVID-19 information followed by Q&A and in the second video he talks about the base causes of COVID-19, how it’s transmitted, and all the precautions the cycling community should take to avoid the transmission of this coronavirus.

Dr. Michael J Roshon, MD specializes in emergency medicine in Colorado Springs and has over 22 years of experience in the field of medicine. He’s also a pro cycling team doctor and has worked with teams like UHC Pro Cycling and Cannondale-Garmin. Dr. Roshon is the Chief of Medical Staff for the Penrose Hospital system in Colorado Springs, and is on their COVID-19 task force, where he’s the Medical Specialist on their incident response team. He has his Ph.D. in Microbiology and Immunology.

COVID-19 Q&A for the Cycling Community with Dr. Michael Roshon

Overview of COVID-19 with Dr. Micheal Roshon

How to Ride Safely in the Midst of COVID-19

Mon, 16 Mar 2020 13:37:06 GMT

Bicycling journalist Jordan Smith answers commonly asked questions about cycling as the virus continues to spread. Is it okay to ride outside or in groups? What precautions do cyclists need to take?

Bicycling article by Jordan Smith 03/13/20

How has Coronavirus affected the Sport of Cycling?

Fri, 13 Mar 2020 16:12:00 GMT

COVID-19 has wrecked havoc on all sports, including international cycling.

Cycling Weekly News Article by Alex Ballinger 03/13/20

Air Force Academy Closed to Visitors Effective 3/13/20

Thu, 12 Mar 2020 20:47:52 GMT

The Air Force Academy is temporarily closing to visitors on 3/13/20 as a precautionary measure to the global Coronavirus situation. Since many CSCC members cycle and train on the Air Force Academy grounds, this may be of particular interest to you.

Air Force Times News Article - 03/12/20

Postponed - Colorado Springs Cycling Club 2020 Annual Meeting

Tue, 03 Mar 2020 20:09:46 GMT

In compliance with recent recommendations to not gather in large groups, the CSCC Board has made the decision to postpone the 2020 Annual Meeting. While a specific date has not been determined, we are hoping to be able to meet together in April. All fees paid for the event next weekend will be honored when the event is rescheduled. We will let everyone know as soon as we have a new date.

Stronger Protection for Colorado Cyclists

Tue, 03 Mar 2020 16:32:00 GMT

Senate Bill 61 passed in the Colorado Legislature and is awaiting the Governor's signature. The bill creates a new traffic offense for failing to yield to a bicycle or other authorized user in a bicycle lane. The offense is a class A traffic offense unless it is the proximate cause of a crash or if it causes bodily injury, then it is careless driving and is punished under the careless driving offense.

Denver 7 ABC News Story

Postponed -- Pedaling for Saint Pat's 2020

Mon, 02 Mar 2020 15:30:00 GMT

The Pedaling for St. Pat's Bike Ride and the Colorado Springs Saint Patrick's Day Parade are postponed until September due to Coronavirus concerns.

KOAA News 5 Southern Colorado - News Article

Colorado Bike Law

Sun, 01 Mar 2020 21:15:07 GMT

Denver bike law Attorney Brad Tucker is well known in both the cycling and legal communities. He is dedicated to informing and advancing the rights of all cyclists, particularly in Colorado. His goal is to promote bicycle safety awareness, advocate bicycling interests, and serve as a source of information for cyclists in need of legal assistance. A link to his website appears below and is an outstanding resource for bike safety, Colorado law as it pertains to cyclists, biking articles and advice.

http://www.colobikelaw.com/

NBC Challenge

Sun, 01 Mar 2020 20:30:28 GMT

Colorado Springs Cycling Club has a team in the 2020 National Bike Challenge (1 May through 30 Sept). This is our 8th year. Come ride with us, be safe, and post often. More information at nationalbikechallenge.org.

Bicycle Colorado Event Calendar

Sun, 01 Mar 2020 15:06:00 GMT

Bicycle Colorado is a nonprofit advocacy organization championing the interests of all bicycle riders statewide. They encourage and promote bicycling, improve conditions and provide a voice for people who ride bicycles in Colorado.

In addition to bike maps, valuable resources and news, their website features a comprehensive calendar of cycling events in Colorado.

Featured Bicycling Events in Colorado - Bicycle Colorado Calendar

Bicycling's 50 Golden Rules

Fri, 27 Jan 2017 13:00:00 GMT

Cyclists are innovators, constantly hunting for an edge. Over the last half-century, we've tried thousands of methods to become stronger, faster, and smarter on a bike—many of which have been discarded through the years. The following rules have endured.

bicycling magazine October 5, 2011

1. To corner, enter wide and exit wide.

2. Brake Less
It sounds counter-intuitive, but the harder you yank on the brakes, the less control you have over your bike. The best riders brake well before a corner. Plus, laying off the stoppers forces you to focus on key bike cornering skills such as weight distribution, body position, and line choice.

3. Look Where You Want to Go
"When riding a tricky or dangerous section of trail (or road), focus on the path you want your bike to follow, not the rock, tree, or other obstacle you're trying to avoid," says globe-trotting mountain-biker Hans Rey.

4. Avoid Helmet Hair
"For God's sake, make sure your hair is under your helmet and not poking out the front," advises Garmin-Cervelo pro Christian Vande Velde.

5. Take the Lane
You have a right to the road, so use it. It's safer than riding on the shoulder, which is often cracked, covered in gravel, or worse. But don't be a road hog, either.

6. Ride with the Best
Before he built his first mountain bike, Gary Fisher was an aspiring road racer. But his decision to stay in America rather than train in Europe derailed his chances of joining the pro peloton. "To be the best at the sport, you need to go to where the best are riding," Fisher says. "If you're a mountain biker, spend a couple of weeks at Whistler and you will be changed forever. If you're a road rider and want to be a better climber, go to Colorado. Find the best, train with them, watch what they do, and learn their secrets."

7. Set Your Suspension—And Check It Often
It's frightening how many riders hit the trail with poorly adjusted forks and shocks. Not only will droopy suspension make your bike feel like a wet noodle, it can also be downright dangerous. A few simple adjustments are all it takes to have your suspension smoothly sucking up bumps.

Here are some general guidelines, but be sure to read the manufacturer's recommendations (found online or in your owner's manual) because they will provide the starting point based on your bike's suspension design. And because air can leak through the seals, remember to check your pressure monthly.

Sag (How much the suspension compresses when you sit on the bike)	Compression (Controls the rate at which the suspension compresses in response to a bump)	Rebound (The rate at which the suspension returns to full extension)
For XC: 20–25% of travel For trail: 25–30% of travel For DH: 30–35% of travel For how to measure and set sag, visit Bicycling.com/video.	Start with the dial in the middle setting, and go ride. If the bike feels harsh, dial the damping down a click. If it feels mushy, add a click. Repeat until it feels smooth and supple.	Again, start in the middle setting. Ride a short, rough section of trail. If the fork or shock seems too springy, add a click of rebound. If it bounces back too slowly, dial it back a click.

8. Clean your shoes monthly. Also: wash your gloves.

9. Warm Up
A slow start primes your engine by directing oxygen from your blood cells to your muscles. Spin easy for 20 to 30 minutes before you begin to hammer.

10. Always Carry Cash
Money can't buy love, but it can buy food, water, a phone call, or a spare tube.

11. Race, At Least Once
It will push you to ride harder than you previously thought possible.

12. Drink before you are thirsty; eat before you are hungry.

13. Eat Real Food On longer rides, easily digestible calories are key—and they shouldn't come from just energy bars. James Herrera, MS, founder of Performance Driven Coaching, has a favorite: spread some almond butter on whole-grain bread and top with sliced bananas and agave nectar or honey.

14. Don't Live in Your Chamois
When the shoes come off, your shorts should come off with them.

15. Ride Hard. . .
To become faster, you need to ride faster. Intervals squeeze every drop of fitness from your time on the bike. Try the following two or three times a week: Choose a route that includes a climb or stretch of road where you can go nearly all-out for three to five minutes. Warm up for 15 to 30 minutes, then ride hard—your exertion should be about a 7 out of 10—for three minutes. Recover for 90 seconds, then repeat the sequence four more times.

16. . . .But Not Every Day
Take 56-year-old mountain-bike legend Ned Overend's advice: Rest often. And if you're feeling cooked after a 30-minute warm-up, put it in an easy gear and spin home. "No workout is set in stone," Overend says. "Your training needs to have structure, but it should be malleable based on how you're feeling." Which might explain why, 10 days before he won the 2011 Mt. Washington Hill Climb, Overend was surfing in San Diego.

17. Play the Terrain
Go hard on climbs and take it easy on descents.

18. Ride Another Bike
Explore the woods on a mountain bike. Throw down in the local cyclocross race. Mixing in different types of riding keeps you mentally fresh, boosts your skills, and reminds you that riding is fun.

19. Wear Out Your Shifters
You have lots of gears for a reason: to keep your cadence in the sweet spot. For silky-smooth gear changes, remember to shift before a punchy climb, sprint, or tight switchback.

20. Train Your Weaknesses
Professional endurance racer Mark Weir makes his living blasting through corners. But that wasn't always the case. "I was a semi-pro downhiller racing in Park City, Utah, and there was a corner that I thought just sucked," he recalls. "I told Jan Karpiel, one of my sponsors, about it, and he said: 'The corner doesn't suck, you suck at that corner.' I realized then that training my weaknesses is far more important than sticking with my strengths."

21. Check Your Tire Pressure
Here are some basic guidelines from Michelin.

Road/Commuter: If you weigh more than 180 pounds, inflate to the maximum on the tire sidewall. If you weigh 110 or less, fill to the minimum. Somewhere in between? Inflate to somewhere in between.

Mountain Bike: Target somewhere between 27 and 32 psi for most tires. Ultraskinny XC tires may require as much as 35 psi. Figure on 20 to 30 psi for tubeless tires.

22. If your knee hurts in the front, raise your saddle; if it hurts in the back, lower the seat.

23. Buy a Torque Wrench and Learn How to Use It
This is mandatory for carbon parts, but will also extend the life of all stems, handlebars, bottom brackets, seatpost clamps, and suspension pivots. Our favorite is Park's TW-5.

24. Learn to Bunnyhop on Your Road Bike
Doing an unclipped hop shows you how changes in body position affect your bike's behavior—knowledge that will boost your confidence on steep downhills, rough roads, and in corners.

A: Replace your clipless pedals with platforms and your cycling shoes with soft-soled sneakers.

B: Ride across a flat, grassy field at slightly faster than walking speed, standing on your pedals, cranks level with the ground, elbows and knees slightly bent.

C: Push down on the handlebar while bending your knees even farther so you are crouched over the saddle. Then immediately pull up and back on your bar as you shift your weight back to get the front tire up.

D: With the front tire off the ground, shift your weight forward as you push the handlebar ahead and hop up with your legs to lift the rear wheel.

To see a video of these moves in action, visit BICYCLING.com/bunnyhop.

25. Fitness Takes Time
No crash diet or hell week of training will magically propel you into top form. "You've got to work toward it all season long," says Pierre Rolland, the best young rider of the 2011 Tour de France.

26. Take short pulls at the front.

27. Wash Your Bike
Especially after a wet or muddy ride. Mist it with a garden hose or soak it using a bucket of soapy water. Wipe it down and rinse, then dry it with a clean rag or towel. Don't forget to lube your chain.

28. Speaking of Your Chain. . .
A well-maintained and lubricated chain could last 3,000 road miles or more, but check it every 500. Here's how: Take a ruler and place the 0 at the rivet of one link. If the ruler's 12-inch mark aligns closely with another rivet, you're in good shape. If it's more than a 1/16th of an inch away, replace the chain.

29. Respect Your Front Brake
Applying 60 percent front brake will bring you to a smooth, controlled stop. But on steep descents or during rapid decelerations, you'll want to rely even more heavily on the front.

30. Stick with Your Group
Whether you're embarking on a 500-mile charity ride or racing Paris-Nice, there's safety in numbers. Teammates and friends can pull if you're feeling tired, share their food, or help fix a mechanical. "I've seen this so many times," says Chris Horner. "A guy is leading the race and is really strong and so he goes into a breakaway. But what happens if he crashes or flats? He is all alone. Stay with your group as long as possible."

Be sure to shift your weight behind your saddle to prevent yourself from sailing over the handlebar.

31. Layer Like a Wedding Cake
Easily removable layers make it a snap to regulate your temperature. Booties, vests, and skullcaps, as well as arm, knee, and leg warmers, can all be stashed in pockets as the day warms up.

32. Keep Your Head Up
Looking far down the road or trail will help you see approaching traffic, spot the best line through corners, or recognize when someone's making a break.

33. Carry a frame pump. And a spare tube. And a multi-tool with a chain breaker.

34. Listen to Your Bike
"A click or pop or scraping noise doesn't heal itself," says Calvin Jones, director of education at Park Tool. Pay attention to the sounds emanating from your ride and you'll know when it's time for some TLC.

Noise: Rattling over bumps
Common Culprit: Loose bottle-cage bolts or quick-release skewers
Solution: Tighten them

Noise: Thunk/shudder during braking or over bumps
Common Culprit: Loose headset
Solution: Adjust headset to remove excess play

Noise: Squeaking while pedaling
Common Culprit: Dry chain
Solution: Lube

Noise: Pop, followed by a skipping chain
Common Culprit: Frozen chain link; worn cassette and chain
Solution: Find and free frozen link…or replace chain, chainrings, and cassette

Noise: Grinding noise during braking
Common Culprit: Grit in brake pads
Solution: Sand pads lightly to remove grit and grime

Noise: Clicks, squeals, or whines
Common Culprit: Could be any number of problems—from a loose stem to worn bottom-bracket bearings
Solution: Head to the shop

35. Have a Plan
Improvement does not come accidentally. If you want to take your riding to the next level, you need to craft a strategy and set incremental goals to reach it. "Better yet, hire a coach to guide your way," suggests three-time Leadville 100 champion Rebecca Rusch.

36. Embrace the Rain
Unless you live in the desert, soggy rides are a part of life. Just dress appropriately: Layers and a rain jacket are optional in the summer, but become essential when temperatures start to drop.

37. Keep a Spare Kit in Your Car
You never know when you'll have the chance to sneak in a ride. Borrowing or renting a bike is easy, but it's harder to find a spare helmet, shoes, and chamois. Keeping a kit in your car all but ensures you'll never miss an impromptu ride. Scour bike swaps for secondhand shoes, pedals, and other items, but buy a new helmet—decent models can be found for about $75.

38. It's Okay to Stop
Don't be afraid to pull over for a good swimming hole, hot spring, ice-cream stand, cafe, bakery, or dive bar. In fact, some of the best rides are planned around these diversions.

39. Keep Your Perspective
Like most young professional riders, Ted King is learning how to balance the demands of training and family obligations with the extensive travel and training his job requires. Here's what he's learned so far.

When training, set a goal for every ride—even if the goal is recovery.

When racing, ride smart, don't chop corners, and remember that the local Tuesday-Night Crit is not the World Championships.

On the road, think like a motorist. Maybe there's a reason the guy in the pickup truck was pissed at you.

40. Refuel Right
The key recovery window is the 30 minutes following a ride; that's when your body needs protein to repair muscles and help reload its energy stores, so make sure to get at least 20 to 25 grams. Stacy Sims, a nutritionist at Stanford University, recommends six to eight ounces of nonfat Greek yogurt with walnuts or berries. Or try this protein-rich smoothie: Before heading out, put 1.5 scoops whey protein powder, 1/2 cup frozen strawberries or blueberries, 1/2 frozen banana, 2 tablespoons nonfat Greek yogurt, 2 tablespoons flaxseed meal, and 1 cup vanilla almond milk into a blender (but don't blend it yet). Store in the refrigerator. Whirl and drink when you return.

41. Wait to eat and drink until you're at the back.

42. Don't half-wheel.

43. Work Your Core
Most cyclists have weak cores. To fix it, try the pedaling plank. Here's how.

A: Assume the plank position, as if you're doing a push-up, but rest on your forearms with your hands directly beneath your shoulders. Your legs should be extended, with your weight balanced on your toes.

B: Pull your right knee toward your chest without allowing your butt to rise.

C: Extend the leg back out and swing it to the side and back without your foot touching the floor. Perform eight to 10 times for one set, then switch legs and repeat.

44. Know What The Wind Is Doing
On blustery days, pick a route that heads into the wind first. Then get aero to minimize drag—slide into the drops and bring your elbows and knees tight to your body. In a group, ride in a single-file paceline to slice through headwinds. If the breeze is whipping across the road sideways, form an echelon (an angled paceline created by overlapping your front wheel with the rear wheel of the rider ahead of you) to keep the wind out of your face. Pedal at a higher-than-normal cadence even if it means riding a little slower. Then, turn around and enjoy a tailwind as you speed home.

45. Know Your Gear
"Don't ever use anything new in a bike race," says former pro racer and cycling commentator Frankie Andreu. This advice applies to backcountry mountain-bike rides, charity events, or exotic cycling vacations. Log some miles on fresh equipment before embarking on any serious ride. You don't want to be 60 miles from home when you discover that you and your new saddle aren't soul mates after all.

46. Get Fit To Your Bike
There is no faster way to improve your comfort or performance on the bike. "Your ideal position will change over time," says Andy Pruitt,EdD, director of the Boulder Center for Sports Medicine in Colorado. "As you get older—say, over the age of 35—you should consider a professional bike fit every few seasons."

47. Bring Beer
It is the currency of cycling. A cold one can serve as payment for a borrowed tube, a tip for your mechanic, or a way to celebrate another great ride.

48. Pass Fast
In a mountain-bike race, make your presence known, then pass quickly. And if someone's passing you, let him or her by.

49. Riding Hurts
Sometimes riders at the front aren't there because they're faster, but because they can suffer more. Train your legs for speed, but also condition your mind to love the pain.

50. Go—Even For A Short Ride
No matter what the excuse—it's cold, you're tired, Shark Week is airing on the Discovery Channel—you can always shoehorn in a short ride. Head away from home for 30 minutes. If you're still miserable, turn around—you'll have logged an hour on the bike. Or, just keep riding.

SOURCE: http://www.bicycling.com/training/fitness/bicyclings-50-golden-rules/page/0/3

2016 CSCC Club Miles Report

Mon, 09 Jan 2017 00:39:06 GMT

Linked below is the CSCC Annual Miles Report. It was a BIG year for the Club. The Picture at the left shows both our 25th Anniversary Club Jersey and our new 30th Anniversary Jersey. Contact President Janine if you want to order a new one.

CSCC_2016_Mileage_Summary.pdf