Freewheel Spring 2011.pdf - Gene Piccoli

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Club Cycliste Beaconsfield THE FREEWHEEL SPINNING AT THE YMCA HOMEMADE RECOVERY DRINK Benefits of the Rip Van Winkle training method “DEAR PENNY” REFINE YOUR GROUP RIDING TECHNIQUES MARCH 2011 Details…….. Page 26... Dear Penny… Page 22… Our own cycling version of dear Abbey shares their The benefits of the Rip Van Winkle training infinite wisdom and answers method by Member- Member-at-at-Large any and all questions cycling Mark “I’m back after 20 years” Schachter related and otherwise Page 19… Quebec Championship Senior CAT 3 winner James Piccoli shares his personal secret for quick training recovery without spending tons of money on commercial supplements Page 14…. Bicycle Wheels Dave Inglis shares his passion in this third installment of his “ Everything you wanted to know about your bike but were too busy riding it” technical series. Dave also tells us why he is a huge fan of Trek bikes….NOT !!! Actually Dave owns a Gianella bikes….NOT and rumors circulating around the club that he showers with his bike have been confirmed…..just saying !!! 2 Table of Contents EXECUTIVE COMMITTEE President’s Message………………....….……….3 Editor’s Message…………………...…..………...5 Social Scene and Clinics………..………...……..7 Avo Kayabalian Why I love my Trek.….................................10 President, Merchandising Linda Houle Spinning at the YMCA..…............….………...12 Vice-President, Technical Clinics Bicycle Wheels ..…………………………....…..13 Glenn Kyte James’s Recovery Potion……..….……...….…18 Treasurer,Group Leader Program Germain Bérubé Your Posture’s the Question……...…...…..…19 Secretary Rip Van Winkle Training Method ......…...….21 Gene Piccoli Communications Director, Freewheel Editor Dear Penny……………………………...………...25 Sue Anne Hickey Photos of UCI GRAND PRIX de Montreal…..27 Social Director Dennis Martin Refine your Group Riding techniques……...33 Tour Director Committee The Freewheel is the official CCB newsletter. Its mandate is to communicate issues, and share stories and experiences that are of specific Catherine Bubnich interest to the CCB membership. It is the Membership forum by which to reach other members, Denys Mantha to recount personal impressions of a memorable ride, and to express opinions Time-trials on the Club and its activities to the Mark Schachter Executive and the membership at large. Member at Large All members of the CCB are encouraged to Steve Abramson submit articles, editorials, photos, and any other newsworthy items to the editor Past President by way of the link posted on the CCB Muhammad Choonara website. The Freewheel is one among Webmaster many of the CCB's proud and longstanding traditions. - The Editor 3 Le mot du président Comité exécutif 2011 Avo Kayabalian (Président) Linda Houle Avo Kayabalian (Vice-présidente), Germain Bérubé (Secrétaire), Rick Waldman (Trésorier), Dennis Martin (Directeur de la programmation), Sue Anne Hickey (Directrice Je profite de cette première édition du Freewheel activités sociales), Gene Piccoli (Éditeur du Freewheel édition 2011 pour souhaiter la bienvenue à tous nos et Directeur des Communications), Steve Abramson membres, anciens et nouveaux, du CCB. Je tiens (Président sortant), Glenn Kyte (Organisateur des également à remercier les membres du comité responsables de groupe), Catherine Bubnich exécutif pour leur engagement et pour toute l’aide (Responsable des inscriptions), Muhammad qu’ils apportent afin que la saison 2011 soit une Choonara (Webmestre), Denys Mantha (Contre la réussite. Je félicite les bénévoles de l'année montre), Mark Schachter (Membre à titre personnel), dernière pour leur dévouement et leur travail Ray Deslauriers (Cliniques techniques). exemplaire. J’encourage vivement tous les membres à s'impliquer au moins une fois cette Je suis membre de CCB depuis 2004. Je constate que, année afin d'aider le comité exécutif à réaliser tous année après année, les membres améliorent leur ses objectifs. condition physique, achètent des vélos plus performants, augmentent leur niveau de performance. Cette année, je veux mettre l'accent sur la sécurité routière de nos membres. En 2009, au Québec, le bilan fait état de 2102 cyclistes victimes d'accidents dont 16 sont décédées et 114 blessés grièvement. Je demande à tous les membres de redoubler de prudence et de vigilance, particulièrement en peloton, et de respecter les règles de sécurité routière afin de minimiser les risques d'accident. Je suis certain que, comme moi, chacun souhaite pédaler le plus longtemps possible. Merci à l’avance & Bonne saison 2011. AVO 4 I would like to take this opportunity in this, the first edition of the 2011 Freewheel, to welcome all of our old and new members of the CCB. I would also like to thank the members of the Executive Committee for their work and commitment to their respective responsibilities, ensuring another club success for the 2011 season. I would also wish to congratulate last year’s volunteers for their dedication and exemplary work, and I urge all members to get involved at least once this year in assisting the Executive Committee in fulfilling its goals. Linda Houle Vice President Germain Berube Secretary Rick Waldman Treasurer Dennis Martin Tour Director Sue Anne Hickey Social Director Gene Piccoli Communications Director & Freewheel Editor Steve Abramson Former President Glenn Kyte Group Leader Catherine Bubnich Registration Muhammad Choonara Webmaster Denys Mantha Time Trials Mark Schachter Member at Large Ray Deslauriers Technical Clinics I have been a CCB member since 2004, and with each passing year, I have found that members have significantly improved their physical conditioning and acquired higher-end bikes in order to enhance their performance in the peleton. This year, I would like to focus on road safety within our membership. In reviewing the 2009 statistics in Quebec, there were 2102 reported cycling accidents, in which 16 people died and 114 were seriously injured. I invite all members to exercise caution and vigilance, and to respect traffic regulations in order to minimize the risk of accidents in the peleton. I am quite certain that, like myself, everyone wishes to stay healthy and ride as long as possible. Thank you in advance and have a great and safe 2011 season. 5 It is getting much faster out there. Obvious to most, our beloved sport is exploding and changing rapidly, as surely as its participants. In the early years we had a different type of die-hard cyclist, equipped with 10 speed 28 pound Peugeots, optional leather helmets, and tight gym shorts, along with the accompanying espresso and occasional cigarette. Cycling then was more Zen, somewhat goofy in a nostalgic way, and certainly not about heart-rate zones, electrolytes, watts, or lactate thresholds. One of the main issues and concerns addressed by In addition to the cycling purists, the sport today is the Executive this winter was the issue of safety. As attracting a new breed of participant. It is attracting well, in past editions of the Freewheel, safety has fitness refugees who are migrating away from other been discussed several times. In one Editor’s high-impact sporting activities on the message, I highlighted the concept of “collective recommendations of osteopaths, physiotherapists, adrenaline “, whereby a group of cyclists takes on a and personal trainers. In a post Lance Armstrong unique persona which differs measurably from that reality, affluent baby boomers, armed with of its individual participants. disposable cash, will not hesitate to acquire the lightest, stiffest, most advanced racing machines on That the speed, average or maximum, is often the market. Access to the best coaches and personal significantly higher than the agreed-upon speed in trainers will ensure a smoother integration into the the parking lot is perhaps part of the game as some cardiovascular demands of cycling, but not would argue. Unlike the old adage of a chain only necessarily the riding instincts that only years in the being as strong as its weakest link, experience in the saddle can provide. peloton suggests that the speed of the pack will most often match the pace of its fastest rider at any given In the past, cyclists were more likely to take a break moment in time. in the off season. Today, more cyclists spend their winters in spinning classes, Computrainers, or On Day 2 of last year’s 401 Bike Challenge, a personal coaching sessions. All-inclusives to grueling 255k stage into a relentless headwind, one Mexico have given way to winter training sessions of our riders broke down in tears from sheer mental in Arizona or Virginia to kick start a new season. If frustration and physical exhaustion. Yet, she you haven’t trained hard in the off-season, you will willingly rode the lead group the entire day, refusing soon find yourself at the back of the peloton in 2011. to back down or drop back to the second peloton when the first group put on a blistering pace in the last few hours. Backing down is hardly a common All of this is to say simply that increases in occurrence in the peloton. When adrenaline kicks in, performance and speed are rising noticeably, logic and pacing instincts will often take a back seat whether it is technological advances in to exhilaration. Collective adrenaline often dictates equipment and/or significant advances in that we will hang in no matter what, rather than face training and nutrition protocols. Nature’s joke the dread of being dropped. is that these 6 quantum leaps in performance are coming from an According to the ambulance technicians that showed aging participant base, ironically at a time when the up minutes later, the young woman would have likely bones become a year older, and reflexes and reaction bled to death if not for the quick medical intervention times a year slower. If not for the vehicles and rock of two firefighters who luckily happened to be at the hard asphalt, ours would be truly the world’s perfect scene. sport. Unfortunately, life is rarely that simple. Contrast the odds if you had twelve middle-aged Collective adrenaline, as it pertains to safety however, cyclists hammering to the limit of their capabilities is a far more serious riding double topic. Weeknight rides in August often see “Nature’s joke is that these quantum formation on a very narrow sustained speeds in the leaps in performance are coming road, a high-40s on the misplaced Lakeshore from an aging participant base, vertical crack in homestretch, with brief the asphalt, an sprints and attacks into ironically at a time when the bones oncoming bus, the 50s. Few have issues with sprints that become a year older, and reflexes and a twitchy squirrel or come at the end of a great ride, or sprints and reaction times a year slower” angry dog. that happen on quiet, Sprints are a safe stretches of country road in Vermont . club tradition few of us would ever want to lose. Most of our stronger members are competent and There is something truly magical about holding zone 5 skilled cyclists who can handle aggressive and spirited in an anaerobic trance. The sound of the gears, the rides without incident, the vast majority of the time. It constant blur in one’s peripheral vision, is the collective sense of absolute invincibility in the everyone clinging in quiet desperation so as to not get peloton that ought to be cause for concern on dropped unceremoniously. 99.9% of the time, this occasion. should never be a problem. The concern for all of us ought to be the other .1%, because in the heightened Few members may be aware that last year there was a state of collective adrenaline, some do not anticipate horrific accident along Lakeshore Blvd. involving a the potential for disaster. I’m certain our young first year CCB member along with her friend, a young mother never did on her quiet ride either.. Food for mother of two small children. The two cyclists were thought. headed west at a very leisurely pace. A car heading east was stopped at Morgan Rd, and suddenly turned Ride hard, ride smart, ride safe in 2011. left directly into the path of the two cyclists. Although both wore helmets, the young mother crashed face Gene first into the car and suffered a severely lacerated facial artery. 7 CCB 2011 Social Scene and Clinics by Sue-Anne Hickey We have a fabulous summer of social events lined up! Mark these dates on your calendar. Make sure to join us for the first big bash… The New Member Party at The Black Lion Pub, Friday May 20th at 7:30. This party is especially for new members, but “old” members are welcome as well. No dinner will be served, just snacks. If you’re a new member and worried about coming out alone, we’ll have a fun ice breaker game with prizes. Tuesday and Thursday nights Snacks and Social after the rides: Back by popular demand…The tailgate parties in the Beaconsfield High School parking lot draw quite a crowd. One each month, May 17th, June 16th and July 19th. End of Summer Social at Café Maurizio’s, August 25th. The club pays for the food. 8 New this year… Get togethers after the weeknight rides at Café Maurizio. Every 2nd Tuesday and 4th Thursday of the month, from May to August. Relax, eat and socialize on the terrasse after the rides. Café Maurizio is offering the first drink free for CCB members. Presidents Picnic: We’ve found a Clinics: Free for CCB Members fabulous venue for the picnic this year: A beautiful Farm just outside Vankleek Hill. Bike Bazar- Burgers and salads, a full, catered feast. Sell... The club will subsidize part of the meal so itYour old bike or equipment will only cost you 5$. Sunday July 10th Find... after the ride. Registration and payment All kinds of amazing deals on used bikes, through paypal on the website. You must bike parts and equipment reserve in advance. Date: Friday, April 8th When: 6:30 PM to 8:00 PM (6:00 PM for Lunch after the 34 km Team Time Trial: vendors) Form your two man team for this fun event Where: Kirkland Arena, 16950 boul. and join us after for lunch on the grounds of Hymus, Kirkland Qc. H9H 5J5 Fritz Farm. Members not participating in If you have items to sell contact the race are also welcome. 10$, reserve on [email protected]. The sale is open to the site. Labor day Monday September 5th, all. rain or shine. Year End Party: The biggest party of the year. Celebrate another fabulous summer on the bike. Wine and dine and dance all night at the Royal St Lawrence Yacht Club. Saturday October 22nd. 9 Bike Emergency Repair Clinic Ever been stuck in the middle of nowhere... flat tire Date: Wed. May 4th loose headset When: 6:00 PM rubbing break pads Where: Paul Cycle and Sport, 44 Ste. chain derailment…...what is one to do??? Anne, Pointe Claire, H9S 4P8 The CCB and the mechanics from Paul Reservation required. Please bring a chair, Cycle and Sport will be conducting a bike bike wheel, and tools you usually bring on a emergency repair clinic to help all of us who ride. are less mechanically inclined. Nutrition for Cyclists Clinic Learn about… Date: Monday, May 16th The benefits of a healthy When: 7:00 PM to 8:30 PM diet for strength and Where: Beaconsfield Library endurance Annexe, 303 Beaconsfield The importance of protein Blvd. , Beaconsfield , QC Choosing the right H9W 4A7 carbohydrates Limited seating, reserve your Hydration and sports place on the website. Please drinks note: this clinic will be given Clinic by: Sue-Anne in English only Hickey Naturotherapist Bike Fit Clinic Proper bike fit can improve your pedaling efficiency, Date: TBD Where: aerodynamics and actually Beaconsfield Library Annexe, make you faster. Basic 303 Beaconsfield Blvd. , bike fitting principles to Beaconsfield , QC H9W 4A7 prevent pain and injury. Please note, this is a Learn… demonstration, do not bring your How to level, center and bike. The clinic will be adjust the seat given in English only How to choose handlebar size and check reach and height, and more… 10 Why I love my Trek With all due respect to my good friends, Nick engineers, 11 of which are Composite Van Haeften , Dave Inglis , Jimmy Bokos, and Materials Engineering specialists. Also in this many others who have publicly, and privately, engineering group are 9 bona fide rocket extolled the virtues of their weapons of choice scientists, for the simple reason that the I have taken the liberty of starting a debate aerospace industry is the hotbed of carbon on who makes the best bikes on the planet. innovation. A visit to every bike manufacturer’s website In addition to this prodigious and unrivaled confirms that everyone in the industry lays Research and Development team, Trek is the claim to a proprietary process used in their first bicycle manufacturer to use real Defense frame construction, be it a secret Grade High-Modulus carbon fiber. unidirectional lay-up or a use of a special Defense-grade High-Modulus carbon fiber carbon fiber compression protocol. Some like offers significantly increased stiffness. It is to believe that things are much more complex used as a supplement to the OCLV 55 Carbon than they really are; my opinion has always material found in a majority of Trek’s frames. been that the shortest distance between two True Defense Grade High-Modulus carbon points is a straight line. fiber cannot be sold in Asia or other parts of the world. So if your bike’s frame This means that before getting into a drawn manufacturer builds it in China, Taiwan, out debate of which manufacturer delivers the Tunisia, or best technology, one must consider the anywhere outside of the NATO alliance, it isn’t company itself. Trek is the second largest Defense Grade High-Modulus carbon fiber, bicycle manufacturer in the world, number two period. only to Giant of Dajia, Taiwan. However, Trek has manufactured more carbon frames than Some may believe that US export-restricted anyone on the planet. Trek employs 180 carbon fiber to protect US national security is people in its engineering group alone, an elaborate marketing ploy. In an April 2009 committed to delivering the best cutting edge US Department of Justice report on Export design and technology. Included in this R&D Enforcement Prosecutions, group are 37 dedicated carbon fiber 11 http://www.complianceweek.com/s/ Of course, all this technology, the documents/cw09/ widest BB shell in crosby2.pdf the industry, or the fact that Trek made a it was reported than on record 7 Tour de March 20, 2009, that three France podiums , Chinese nationals pleaded doesn’t make you any guilty to exporting faster on a CCB restricted carbon fiber weeknight sprint. But material to China, Taiwan, that is the reason I and love my Trek. Singapore. Unfortunately last year, So let’s hear from the Trek followed the lead of rest of you. Tell us most manufacturers and began what you love about your Cervelo, Felt, outsourcing the fabrication of its 2, 3, 4, Specialized , or Giant. Let’s start a and 5 series to Asia. However, it’s dialogue on the Freewheel and our CCB famed Tour de France winning 6 series blog, if you don’t submit an opinion, it Madones are still hand built in Wisconsin can’t be printed. this using High-Modulus carbon fiber. Trek continues to pioneer cutting edge See you in the peleton technology at Waterloo, Wisconsin, in the highest-tech carbon Gene bicycle facility in the world. 12 SPINNING AT THE “Y” 13 Bicycle Wheels By Dave Inglis Whenever you get a wheel flat, it’s only flat on the bottom, right? The next time you have a flat or decide to wash off the thousands of kilometers of road grime off your wheels, take a spare moment to actually look at your wheel… you will be amazingly surprised to see it’s more than a round thingy with spokes and your worn, bald tire. This is my third article on “everything you should know about your bike but are always too busy riding it, to ask” on the topic of wheels. My first and second articles on frames and gearing can be found in the Spring 2009 and Spaghetti? WTF? Just checking dear CCB reader 2010 issues, respectively. to see if you are paying attention, a-hem. Most of the following information has Bearings allow the hub shell (and the been lifted (unselfishly) from Wikipedia (known rest of the wheel parts) to rotate freely about the in Quebec as ‘OuiOuipedia’), the guy who stands axle. Most bicycle hubs use steel or ceramic ball at the corner of Boul. Perrot and 3rd Ave. in bearings. Older designs used "cup and cone," Terrasse-Vaudreuil and waves at the floods whereas some modern wheels utilize CCBers who cycle past every Sunday morning pre-assembled "cartridge" bearings. and Barry Harper at Cycles Gianella in A "cup and cone" hub contains loose Pierrefonds. balls that contact an adjustable 'cone' that is “Regarding the over-all performance of a screwed onto the axle and a 'race' that is pressed bike, the wheels are the most important. An permanently into the hub shell. Both surfaces are excellent pair can cost $1200 and contrary to smooth to allow the bearings to roll with little belief, they are not more delicate than lower friction. This type of hub can be easily priced wheels. In fact, the higher the cost, the disassembled for lubrication, but it must be more durable the wheel is and it will perform adjusted correctly; incorrect adjustment can lead better, is lighter, and will last longer,” said Barry. to premature wear or failure. So with that tid-bit about the two big In a "cartridge bearing" hub, the rolling thingies on our bikes, let’s start here: bearings are contained in a cartridge that is shaped like a hollow cylinder where the inner The Hub, Axel Rose, Guns ‘n Roses surface rotates with respect to the outer surface by the use of ball bearings. The manufacturing The hub is the centre part of the wheel tolerances, as well as seal quality, can be consisting of an axle, bearings and the hub shell significantly superior to loose ball bearings. The with two machined metal flanges where spokes cartridge is pressed into the hub shell and the are attached. An axle secures the hub to frame. axle rests against the inner race of the cartridge. All road bikes have (or should) axles that attach The cartridge bearing itself is generally not via a quick release lever, a BBQ-like skewer that serviceable or adjustable; instead the entire pass through a hollow axle designed to allow for cartridge bearing is replaced in case of wear or installation and removal of the wheel without failure. It is not necessary to throw away the any tools. Spaghetti skewers can be used also entire bike if the bearings become worn, providing they are uncooked or al dente at most. 14 just replace the cartridge… duh! mechanism that allows the rider to coast, common As a kid I remember dismantling hubs on fixed gear Velodrome-type bikes. Flip-flop hubs only to discover those little ball bearings have a where both sides of the hub are threaded, allow tendency to make a fast escape, falling out and rolling away. A flashlight and patience usually located them on the floor or sometimes, stuck to my shirt. In subsequent bikes as a teenager, I remember dissecting my bikes and discovering the bearings were assembled in a cage-like frame and loosing any became a non-issue. I liked to dry them out then push them along a smooth floor like hockey pucks that my cat enjoyed fetching. The cat grew bored, I never did. Gears are for geezers Gears are attached to the hub either by a freehub, freewheel or duct tape. A freehub is a mechanism built into the hub that allows the rider to coast. Spines on the freehub body allow a single sprocket or, more the wheel to be removed and reversed in order to commonly, a cassette containing several change which gear is used. The internal geared sprockets to be slid on. A lock ring then holds the hub, the mechanism to provide multiple gear cog(s) in place. ratios, is contained inside the shell of the hub. My first "serious" roadbike I bought 12 Many bicycles with three-speed internally geared years ago has this feature as well as my new 2 hubs were built in the last century like my first year old "really really serious" (really!) roadbike. "serious" bike I had as a 10-year old, my A freewheel unlike the freehub is not part ‘Fastback 100.’ With its chopper-like design, man of the hub and is contained in a separate that was one mean chick-magnet machine! freewheel body and also allows the rider to coast. The hub has threads that allow the freewheel An iRIM was not invented by RIM, Research In body to be screwed on and the body has threads Motion and/or splines for fitting sprockets or in the case of most single speed freewheels, an integral The rim is a metal extrusion that is butted into sprocket. This style of hub was used before the itself to form a hoop, like a hula-hoop. A hula- freehub became practical. hoop however, is not a good choice for a bicycle My first "ten-speed racing bike" had this. rim. You can however, spend your hard-earned As a teen, I bought it at Canadian Tire and my money on a $10,000 bike, dismantle the cycling clothes consisted of jean shorts and t-shirt. expensive wheels (take out the hub, spokes, etc.), Man was I cool, or what! throw away the frame and keep the rims to be That said, who named the CCB newsletter used as hula-hoops. Actually, the CCB does have “The Freewheel” after this old-fashioned a hula-hoop swinger’s division. Ask around at any mechanism? Would not “The Freehub” be more club ‘dep stop.’ avant-garde? But I digress. Rims can be made out of wood Duct tape will always secure gears to your (historically, anyway) though today's are metallic hub. Any leftover pieces of tape, you can apply to or aluminum your legs and rip away leg hairs for that "baby- alloy, although until the 1980s most bicycle rims - smooth" leg skin and be the envy of all Tour de with the exception of those used on racing France cyclists. bicycles - were made of a steel structure of carbon There are other types of gear attachments fiber composite. Some wheels use both an to hubs like the track sprocket. There is no aerodynamic carbon hoop bonded to an aluminum rim on which to mount conventional bicycle tires. 15 Rims also are designed with a smooth parallel mechanic true your wheel, trust me! braking surface used with rim brakes. If your wheels do not have this feature, please join me for “Spoke tension a big issue with wheel a ride up performance,” said Barry. “Ninety percent of spoke Wilmington Weekend. Your uncontrollable descent breakage occurs when a spoke lacks will eliminate you from the gene pool, appropriately tension, not when they have too much. Spokes at a wheel’s 12 o’clock position, carry the Clincher rims, clinch it…1, 2, 3…. maximum tension with no compression; spokes at the 6 o’clock position carry the minimum If any of you CCBers do not know who I am, I am tension with the maximum compression. If a the guy who stands in the CCB parking lot every spoke is loose, the head will continually move and Sunday morning and clinches my buttock wear away in the hub’s spoke hole due to these muscles in anticipation of the day's ride. Fifty butt constant and changing forces and the head will clinches later, I am ready to rock! I may have that break.” “deer caught in headlights look” on my face, but I Spokes may be double- or single-butted. am actually enjoying myself. Double-butted spokes have a reduced thickness Most bicycle rims are "clincher" rims for over the center section (referred to as 15 gauge, use with clincher tires. If your rims are "flat bed" as 1.8mm in thickness), thicker at the ends (14 opposed to "hook bed" type, please do not ride gauge, 2mm thick) and are lighter, more elastic, with hook bed clinchers on flat bed rims as the aerodynamic and are all around the best spoke for tires may explode off your rims. Remember that durability than spokes of uniform thickness. Single- Canadian Tire 10-speed racing bike I had as a butted spokes are thicker near the rim and then all teenager? I remember buying 120 psi tires and the way through the threads at the rim. mounting them on my flat bed rims; they blew off, Spokes are usually circular in cross- in the kitchen, as I inflated them. Bang is a very section, but high-performance wheels may use loud word. Hook-bed tires mount on hook rims, spokes of flat or oval cross-section, also known as okay! “bladed,” to reduce aerodynamic drag. These A word about rim tape: the inner part of spokes are more prone to torsional twist but racers the rim where the inner tube fits has spoke holes, who favour weight durability over cost prefer them. they must be covered by rim tape. Usually made of The standard for most bicycle wheels are rubber, cloth, or tough plastic, the tape protects the round spokes, double-butted and made of inner tube from the spoke holes. Please, use cloth stainless steel. Titanium spokes are softer and tape or some equivalent that sticks to the rim. more expensive than steel, and aluminum spokes Years ago on my first "serious" roadbike, are less durable. every 157 kms (or thereabout) I would get a Balsa wood spokes look interesting and can be mysterious rear flat… no "bang" of "fizzzz…" mended fast with airplane glue, every few meters sound, just a flat. I the cyclist rides. Want to get dropped by never discovered the cheap plastic rim tape shifted to leaving the CCB parking lot? These spokes are for expose the sharp edge of the spoke hole that you. gently eroded a small puncture flat. I replaced the rim tape with sticky cloth stuff, never a flat again! Count your spokes while waiting for others at the top of a hill Spokes, spooks and why I admire small nipples Spokes under tension, connect the rim to the hub and at the end of each spoke is a specialized spoke tension-adjusting nut, called a nipple that is also used to “true” the wheel. As a teenager, I once tried to true my wheel that developed a slight wobble warp. I bough a truing key, tried it, and made the wheel worse. That said, dear CCB reader, always have a professional bike 16 Conventional metallic bicycle wheels for single rider bikes commonly have 28, 32 or 36 spokes. For my Campagnolo ‘Khamsin’ G3 wheels, my The feel and sound of plucking the spokes on my old front has 3 sets of 8 spoke groups (total 24) and my and new wheels is different due to the different tension; back, 3 sets of 9 (total 27); my old roadbike with the my concerto spoke music is in progress, stay tuned, no classic-look wheels (round, double-butted spokes), I pun intended. have 32. With fewer spokes on my new bike compared With that fact, I looked (read: really looked) at to my old one, one would think with less spokes, the my front and rear wheels, Campagnolo ‘Khamsin’ G3, price would be less, no? They in fact, cost many times like the wheel pictured here—“G3” meaning grouped in more. three. My front spokes are radial—they lead out from the Wheels with fewer spokes have an hub at right angles to the rim. My rear spokes are aerodynamic advantage, as the aerodynamic drag from different. On the right (gear cassette side), I have 18 the spokes is reduced. tangential spokes and each crosses another spoke three “The more spokes the wheel has, the more times! On the left (the opposite side of my right, FYI), I tumbling air—turbulence—is created in the wheel. By have only nine radial spokes. How cool is that? Why? reducing the Read on, dude. number of spokes, less drag and turbulence is My front wheel with radial spokes, stiff and achieved. While riding the flats, turbulence, not a wheel’s strong, does not have to bear any torsional load and very weight, slows it down,” little weight. Wheels that are not required to transfer any added Barry. significant amount of torque from the hub to the rim are Humm, fascinating… so like bladed spokes or often laced radially. Here, the spokes leave the hub at less spokes, do diminish turbulence within a wheel and perpendicular to the axle and go straight to the rim, thus increase speed. Oh, so that’s why Lance Armstrong without crossing any other spokes. This lacing pattern has won seven Tours! cannot transfer torque as efficiently as tangential lacing. Conventional wheels with spokes distributed My rear wheel has tangential spokes because evenly across the circumference of the rim are radial spokes cannot transmit torque—a twist force— considered more durable and forgiving to poor rather a push/pull force. So get this: as the chain applies maintenance. The more general trend in wheel design a rotating force to the hub when I pedal, the spokes twist suggests technological advancement in rim materials relative to the wheel. After hammering up the famous may result in further reduction in the number of spokes Rigaud Bourget climb (and barf at top), I realize it’s those per wheel. crossed spokes that got me up the hill because they The tensioned spoke bicycle wheel can also have a better force transmission than radial spokes, that carry around 700 times its own weight before it will give is why tangential spokes are on the drive side. Thus, I out to fly… up! gravity. I have not checked that tid-bit fact at the source www.the wheelconsulting.com/the-wheel, but so far I Road/racing bicycle wheels have been able to stack 10 beer cases of empty 24’s (full, once) on my wheel without problem. A number of wheel manufacturers are now producing wheels with roughly half the spokes of the Lace up your skates and wheels highest performance traditional wheel from the 1980s, with approximately the same rotational inertia and less Lacing refers to the pattern by which the spokes total weight. These improvements have been made connect the hub to the rim. While most possible primarily through improved aluminum alloys for manufacturers use the same lacing pattern on both left the rims. and right sides of a wheel, it is becoming Most clincher carbon fiber wheel sets, such as increasingly common to find specialty wheels with those made by Zipp and Mavic, still use aluminum parts different lacing patterns on each side. at the clinching part of the rim. An increased number of Most spokes are tangential and crossed, all-carbon rims, such as Campagnolo Hyperon Ultra radial spokes do not cross. Crossed spokes may cross Clincher, Viva v5 wheels, Bontrager's Carbon Clincher over and under each other 1, 2, 3 or 4 times. The more wheels, DT Swiss RRC1250, Corima Winium… with so times a spoke crosses, the more they can pull on one many wheel types, what to buy? another and the stronger the wheel becomes. 17 “Wheel cost is a weight versus precision issue and for the best wheels for reliability and quality, I For those CCBers who draft behind me or any recommend Campagnalo and Shimano wheels,” other rider, you may/should have noticed my assured Barry. spokes are “off centered.” Why? Read on…. Dish… my favourite? Soup! The hub flanges of modern tension- spoked bicycle wheels are always spaced wider Soup is one of my favourite dishes. The other than where the spokes attach to the rim. When day at a restaurant, I ordered the ‘soupe du jour’ viewed in cross section, the spokes and hub and asked the waiter what it was. He went to ask form a triangle, a the chef and upon returning he said, “It’s the structure that is stiff both vertically and laterally. soup of the day.” If the spokes were covered, they would form two For those CCBers who like to draft cones or "dishes". The wider the hub flanges, the behind me—you know who you are—always to deeper the dishes, and the stiffer the wheel can lazy to “pull,” eh… you dirty cheap hub be laterally at the expense of vertical stiffness; suckers… man, when I get my hands around the more vertical the spokes, the shallower the your boney neck, I’m gonna… oh, sorry, back to dish and the less stiff the wheel will be laterally. the topic of wheel dish. The dishes on each side of a wheel are not always equal. The cassette on a rear wheel takes up width on the hub, and so the flanges may not be located symmetrically about the center plane of the hub or the bike. Since the rim must be centered, but the hub flanges are not, there is a difference in dish between the two sides. Such an asymmetrical wheel is called a "dished" wheel. The side of the wheel with less dish has shorter and higher tensioned spokes than side with more dish. “Spokes on the drive side are 20% tighter also,” Barry added as he chased me out of the store because he had bikes to build. Dave has been a CCB member for over 20 years and in that time, he figures he has pedaled his bike(s) around the world the equivalent of two times, 80,000 kms; trips to the nearby beer store? 85,000 kms. Burp. 18 James’ Secret Potion and gasoline, but since it’s a small tank, you’ll run out quickly. the Importance of Recovery For those wondering by now, this is a By James Piccoli metaphor for the human body. Your body also has two “gas tanks” where it stores fuel, those two fuels being fat and glucose. Since even Andy Schleck has enough fat reserves to power even the longest of rides, the problem becomes managing your “gasoline tank” (or glycogen stores). We’re all familiar with what happens when glycogen becomes depleted. The dreaded hunger bonk. So how do we get more glycogen? Back to the recovery drink. After a hard ride, chances are that your glycogen stores are low or almost empty. To maximize recovery, you should try to replenish that lost glycogen within 30 minutes of the end of your ride. For the benefit of the Freewheel, my dad has asked me to divulge the ingredients to my patented, top-secret glycogen recovery drink. After much bartering If I had to make a formula for fitness, it would look for time on his new carbon tubulars, I reluctantly something like this: agreed. Fitness = (Intensity x Length) + Recovery One Bottle of James’ Secret Potion Everyone knows that riding your bike more -One and a half scoops (75g) lemon-lime Gatorade makes you faster. However, the common misconception powder is that you get faster while you ride your bike. Without -One teaspoon (5g) glutamine powder delving too deeply into exercise physiology, adaptations happen during rest, and not stress. In other words, Add powders to bottle, fill with water, mix well and you’re making improvements while sitting on your enjoy! couch at home, not while hammering on a Tuesday Due to the patented, top-secret nature of these night. ingredients they are indeed very hard to find and only a few retailers have them (Walmart, Costco, etc.). :) Of course, this is a gross oversimplification of For best results, also have a protein bar with a rather complex process, but what I would like to draw about 30 grams of protein in order to maximize muscle your attention to is the importance of recovery. Without repair. proper rest and recovery, you won’t give your body fuel Now, you only really need my recovery to adapt, and you won’t be able to properly stress your solution if you used glycogen during your body when the time for the next workout comes. workout. So realistically you won’t be needing any if this if That brings me to my main point, a good post- your ride was less than an hour or wasn’t very intense. ride recovery solution. This can come in the form of a But next time you do have a hard ride, try the drink/bar drink, bar, or meal, but the idea is the same; to replace combo and see how much better you feel the next day! glycogen and rebuild muscle. I’ll get to the specifics in a bit, but first a science lesson. Finally, to reinforce my point, I’ve included a quote from a relatively well-known cycling enthusiast. Suppose for a moment that you buy a new car. It’s a sophisticated car, so it has two gas tanks, a small one for gasoline and a large one for crude oil. When “Recovery. That’s the name of the game you’re driving slowly, the crude oil is refined and in cycling. Whoever recovers the fastest does the burned to power the engine. When you want to drive best.” quickly, the car switches to the gasoline tank and burns it right away. You can go faster when you use the - Lance Armstrong 19 Next, bring your hands down to your sides, The “C” or not the “C” - palms forward. Place your hands about 2 Your Posture’s the Question inches from your thighs and touch the wall with the back of your hands. By Sharon Zigman Pull your chin in keeping your head in a neutral Personal Trainer and Certified Indoor Group Cycling position and press your tongue against your Instructor palate. Keep your shoulders down and do NOT tilt your head back or tip your head If you look at the posture of many cyclists, you will forward. This will tighten the muscles at the notice that their backs are often rounded like the front of your neck. If you have enough letter “C”. Those of us who have spent many hours flexibility, your head should touch the wall. on the bike know the painful effects of being in this However, if your back is quite rounded, you might not be able to do this. That’s okay. Do the best you can. Hold the stretch for 10 seconds. Relax for 10 seconds. Repeat 5 times. T-V-W-L * These are four exercises that are done in a prone position. You can start by doing them lying on your tummy on the floor. Once you master this, you can try resting your chest on a stability ball. In each of the variations, you will be raising your upper torso position. We feel the soreness in our neck and off the floor or ball as you pull your shoulder blades shoulders. This is because the muscles at the back of together and down. Always keep your head in line the neck and the upper back contract and become with your spine and do not shrug your shoulders. Do shortened and tight. The pectoral muscles are also not tilt your head back. very tight, while those of the mid-back are elongated and weak. In order to remedy this problem, it is “T” Variation: Stretch your arms out important to strengthen the opposing muscles and perpendicular to your sides with your thumbs stretch out the tight ones. Here are some exercises pointing upwards. Keep your elbows that will help: straight. Your arms will be making a “T” in relation to your body. Lift your torso and The “Hurricane” Stretch hold the position for 5 seconds. Relax for 2 (This stretch is so called because your body is seconds. Do 8 to 10 reps. pressed against a wall as if a strong hurricane force wind is pushing you.) “V” Variation: Extend your arms above shoulder level to make a “V” (with your head at Stand with your back against a wall and your the apex of the “V”). Keep your elbows feet shoulder width apart. Your heels, straight and your thumbs pointing upward. buttocks, and shoulders should be touching the Lift your torso and hold the position for 5 wall. seconds. Relax for 2 seconds. Do 8 to 10 reps. Draw your belly button in towards your back. Pull your shoulder blades together and downwards and tighten your buttocks. 20 “W” Variation: With your upper arms at a 45 degree “L” Variation: Keep your angle in relation to your upper arms as close to torso and your elbows your body as possible. flexed 90 degrees, make Flex your elbows to 90 a “W” (with your head at degrees making an “L” the apex of the “W”). shape with your arms. Keep your palms facing Point your thumbs up. down. Lift your torso and Lift your torso and hold hold the position for 5 the position for 5 seconds. Relax for 2 seconds. Relax for 2 seconds. seconds. Do 8 to 10 reps. Do 8 to 10 reps. *This scheme is adapted from Sue Falsone of Athletes’ Performance Institute – Tempe, Arizona. 21 The benefits of the Rip Van with your shift levers .I kind of imagined that the cost of bikes might keep pace with inflation but was not Winkle training method prepared for the sticker shock that accompanied the By Mark Schachter, Member at Large use of space age materials such as carbon fiber and titanium In modern day frames. Why back in the 80’s After a stint as club president in 1986 & 1987 & club you could get pretty well the best bike on the market treasurer in 1985,89 & 90 I decided to take a Rip Van with top of the line components and a good for life Winkle style 20 year nap. My thinking was that I would wake up in 2010 fully rested and refreshed and steel Columbus SL or SLX (if you contributed pick up just where I had left off considerably less to your RRSP in 1990. I had read an article by that year)frame for about Rusty’s sister Jill in the 2600.What happened to the good Gazette stating that a layoff of old days?? as little as three weeks could adversely affect your One thing which did peak my conditioning. Ah what did she interest at the salon was a display know ???.After all I had the foresight to bring in the where 4 cyclists were riding their mandatory helmet rule during bikes on some sort of a wind my presidency so I knew it trainer and their progress was all… right???. PS if you are a being shown on a computer screen new member you don’t have where each cyclist was represented to remember this as I will do by an animated cartoon like doubt remind you of this fact character riding along in relation constantly every time we meet.. So armed with photos of myself to the power they were generating circa late 80’s safely tucked (more about this laterSalon du under my arm I went into Velo hibernation. I awoke in Feb Let me digress a bit and say a few 2009 feeling pretty rested and words about the Salon de Velo decided to head over to the before I go on . Salon du velo (more about the Salon later) where I bumped I had the opportunity to represent the into Ray Deslauriers who showed me around his club by manning the booth along with Avo and Stephane a booth and his latest offerings. To my surprise during few weeks back and made the following observations .With my snooze a thon someone had invented something the exception of a few sale priced items which were snapped called index shifting. What a cop out. Nothing like the up quite quickly and lots of information about bike touring, good old days where you would move the shifter until there really isn’t too much to see .At least not enough to justify you felt the gear change and spend the next 30 the 11 dollar entry price .NB The admission to the show in seconds or so moving the shift lever back and forth Quebec City is free. It’s kind of like the car show where they until the gears stopped grinding . I guess that’s why take 16 dollars of your hard earned money to look at cars you we only had six speed freewheel cassettes since could see for free in the dealers showrooms. shifting was such a time consuming process. More than that I was quite dismayed to find that the shifters What the salon does a great job at is (as was mentioned to me were no longer on the down tube but had been by quite a few people I bumped into) giving you the relocated to the handle bars where they could be easily opportunity to meet your friends you haven’t seen all winter accessed by the rider’s finger tips. After all what could and find out what they’ve been up to. You get to chat with be safer than having to remove your hand or the organizers of other cycling clubs, exchange ideas sometimes both hands from the bars on a regular ( sometimes even find out which members of CCB are also basis & take your eyes off the road to start fiddling members of their clubs) 22 and make contacts with umbrella organizations such as Velo Quebec and the My choice was an entry level aluminum Giant bike FSCQ .You are also sometimes brought back to earth with shimano 105. I then made the rookie mistake about the that rings as true today as it did on the late 80’s. I inherent dangers about riding your bike in an decided I would train by myself for one summer and environment where an then go back to the club the altercation between a following year. Back in the car and our 80’s new favourite mode of members would always transportation always come up to me at the results in the opening meeting and say motorized vehicle we are going to join tonight coming out on top. but we will train on our Directly across from own and will join the club our booth was a rides in a few months when display for some we are confident we are triathlon club. When able to keep up. Attention the crowds subsided all new members this later in the day Avo strategy never worked and and I sauntered over never will .Come out for as there to exchange many rides as you can pleasantries with a young lady manning the booth .It especially those early in the season The improvement was then that I noticed the logo on her shirt and will come from riding with the club not outside it. realized that she was a member of the club de triathlon However as I was motivated by fear of embarrassment more St Lambert. We tried to skirt than anything else I decided to ride around the with a few friends and attend as any of subject of the tragedy but it the public rides I could ie the cancer was obvious she was still ride to Quebec, tour de l’ile etc. In the showing the psychological 80’s the club was not a very hospitable scars of that tragedy and that atmosphere. Having a puncture while according to her the police riding in a group and still did not have (or was not eleasing) an official cause yelling out “flat” would cause for the multiple fatality everyone else in the pack to sprint and crash. The club’s policy is leave you there to your own devices. that we stress safety during Get dropped on a ride once and you our rides but like we all know ” sh-t happens”. So would find people in the parking lot (at please lets be careful out least those that stayed around to wait) there this season. having a good laugh at your So having been to the bike predicament .Get dropped twice and show and been quizzed by every pack you tried to join in the Ray as to where I have been parking lot would say” Sorry we are at for the last 20 years I decided to take the plunge and get a the maximum amount of riders”. new bike. I wanted one that was expensive enough Heaven help you if you got dropped a third time ; then you that I would feel could expect to get a letter from the President (guilty as embarrassed not to ride it enough to justify my charged) suggesting not so tactfully you find another sport expenditure but not that expensive that if I wimped along with a cheque refunding your membership dues. out and gave up cycling that I would have to severely lower my standard of living. And as my close friends in the club and Barry and John at Gianella are aware it also had to match my car and my house. 23 Rumour has it that on one ride a member that had group. Many times I showed up at the starting point been dropped on the rigaud hill climb finally arrived for a ride looked around didn’t see anyone I could at the top to find the following message spray keep up with so I turned around and went home and painted on the road “Dear (members name) Welcome felt angry at myself for the rest of the day. And of to the top of Rigaud .Sorry we couldn’t wait BTW course being in denial I refused to accept that you are out of the club.Have a nice day ” dragging extra 50 pounds up every hill was During the summer of 2009 I kept meeting CCB hindering me as long as there were more down hills members while out on my bike.I met Dave Inglis at than up hills on the rides. the sears cancer ride ,Rick Waldman on the ride to However by the time the season ended I felt that I had conquer cancer and Steve Abramson on a cold shown some improvement and was quite blustery day in November. When I told them I was apprehensive that if I did nothing for the off season I reluctant to return to the club because of fear of would lose whatever improvement I had made. So I public humiliation they all informed me that the club tried a spinning class at the Mansfield club and had changed to a kinder gentler place. Why there was found that after 5 minutes I was ready to get off the even a group leader program where someone was bike not out of fatigue but out of sheer boredom. You designated to be responsible for the welfare of all have no idea of how you are doing ie speed cadence members of the group .And “say it aint so Joe” the etc and not having spd cleats riding in running shoes policy of the club was now to wait for stragglers. Ie was not for me. At the same time I nobody gets left remembered behind . back to the I found this to be salon du velo of true when on my 2009 and those first ride with the 4 guys riding club . I found those myself exhausted at computrainers. a depanneur in Which brings vaudreuil and me to the main unable to maintain reason I wrote the pace for the this article. Hey balance of the I feel a bit like ride .Rather that Arlo Guthrie ride back with the singing twenty group I feigned an minutes about injury to my nether Alice’s regions blaming it restaurant in on my saddle and order to get to told them to his anti draft continue on message . without me. I went into the depanneur and my plan was to look out the window until they departed and Computraining then ride back at my own pace. For the next 15 minutes I would sneak peeks out the window every In November Herb Nebbs asked if I was interested in few minutes to see the group still out there waiting computraining with some of the Vcom members over patiently. Finally after 15 minutes feelings of guilt the winter at Pauls cycle in Pointe Claire village .This overwhelmed me and I went out and rode back to the was disturbing to me on so many levels .First of all Colisee with them . there was no way I was going to be able to keep up So what did I learn .Jill Barker was right .You cant with these guys and had visions of being soundly and slack off for even a few weeks not to mention 20 publicly humiliated on a regular basis. Secondly the years without adversely affecting your conditioning last time I had been at Pauls I had gotten into a and as a result your riding speed. I found myself screaming match with Raymond the owner (over struggling to keep up even with the slower groups freewheel advertising) which ended in him earlier in the season and despite having 3000k’s on physically removing me from the store (aka drop my bike by mid July I didn’t feel I was improving kicking me out the side door) and banning me from enough speed wise to make the move up to a faster 24 the store for life. Rumour has it that he immediately where you keep your cell phone close by with 911 went home and conceived a child to boot me out already dialed and one finger on the 1 on the keypad should I show up there after he retired. He also had a and another finger on the speed dial number for your handicapped button installed on the side door so he notary to make sure your will is up to date. In any could boot both me and my bike out at the same time case you always get to see your watts, without having to hold the door open . I couldn’t speed ,cadence ,distance ,average and peak power up have been more wrong on both counts. Raymond his son Pierre Paul and all the staff at Paul’s were super hospitable and Herb, John, Peter, Rusty, Gilles, on the screen and most importantly how you are doing Michel, Virgil and in relation to the Christian were super others. The social supportive. For those aspect of the of you who never sessions are really rode a computrainer enjoyable let me fill you in on especially when what you are you can blast your missing .You get to favourite tunes ride your own bike so from your ipod fit is not an issue .No over the loud wasting time speakers while adjusting the seat you train . In height seat position addition Paul’s etc. You get a choice sponsors a charity of either doing time trial around interval training or Christmas time choosing from a which is open to variety of cycling the public where videos to ride along you can compete with. The interval training programs let you ride against your fellow club members knowing that its all against varying levels of for a good cause. It sure made the winter go by resistance (some close to suicide inducing) for various quickly. Did it make me a stronger rider ? I guess we levels of time. The videos include such titles as will find out this season. But one thing is for sure at Blainville, Ste Marthe , the P the first sign of the impending fall weather.I will be augmenting my riding with computraing especially renees foothills, and my personal favourite the 90 when it starts to get dark earlier minute climb up le Mark Tourmalet 25 man-cleave when he rides Dear Penny over road bumps. Quite frankly, it ruins my fantasy about him. I think of his gorgeous physique, but I The CCB advice column cannot look at his pathetic, by Penny Farthing too thin and worn cycling shorts. Crack Head Dear Crack Head: I see a man who swims at the pool I swim. He is about 70 years Hi CCB, please allow me to introduce old and his Speedo is myself and this new advice column for probably older. I call him “The Freewheel” newsletter. My the ‘Elephant Man’ (not to name is Penny Farthing, “cycologist.” his face) because his swim Well, I am an actual trunks are so old, saggy and psychologist, counselor and worn it matches his sagging psychometrician. I have 17 years of skin. I once new a cyclist, experience in education, counseling his name was Harrison Butt and teaching at the West Island elementary and high and by some odd coincidence, he did ride with worn school levels and the reason why I have instigated this cycling shorts that revealed his ass crack. Harry was a new feature for the CCB is because today’s society great guy and rider but his hairy bit was “too much puts a lot of pressure on cyclists where ironically, all visual information.” Thus your situation here is what we want to do is leave the world aside and ride. does one do or say, to politely inform a fellow rider’s Sounds simple, eh? With the perpetual ever- shorts are too thin and worn. Spandex does have a consuming urge to ride and when deprived, finite life span. Begin the awkward topic opening with cyclists may show signs they lack the motivation to comments on worn tires, the Grand Canyon, elephants work hard, struggle academically, socially, lack study with saggy rear skin, and what “scenic views” riders skills and develop discipline problems because all see BEHIND other riders. Failing that, comment how they want to do is ride, ride and ride their bicycles. you like their “see-through” underwear and ask where Thus cyclists often suffer anxiety that results in you can get a pair. painful toe stubbing, depression, family dysfunction, eating disorders (barfing Cliff bars and red fruit punch Dear Penny: While cleaning my bike the other day, I Gatorade at the top of long, steep mountain climbs) noticed some dried worms stuck to the bottom and violence against NHL hockey players. bracket. How did they get there and how do I remove Think of this guidance-counseling column as them? a method that helps cyclists talk through their riding Squirmin’ Herman difficulties. Finally, about that Ann Landers gal, what Dear Herman: Your situation reminds me of the time a crazy bitch she was! a girlfriend and I went for a fishing trip. When I Please send your letters care of the arrived at her house, I noticed two packed bags and Freewheel Editor and I will answer them in only one fishing pole, hers. I asked her whom the subsequent issues. So house lights down, curtain up, other suitcase belonged and she replied her husband’s. stage lights go, on with the show… I know he does not like to go fishing and wondered why he was coming. I thought for a moment then Dear Penny: I am a new CCB member and I met this guessed the reason was he was coming to clean the really cute guy I would like to get to know. He is a fish we catch? My girlfriend replied, no. I then asked decent rider and in the peloton rides, I often find her then he is coming to do the cooking? No, was her myself riding behind him, drafting and well, catching answer. I thought longer then said to her guessing the the occasional glimpse of his ass-sets. He has a decent reason is because they are into having “three-some” butt, well-sculpted legs but the problem is his cycling sex? No, again was her answer. I then asked why is shorts: they are so old and worn, I can see his Grand her husband coming if he will not be cleaning the fish, Canyon ass-crack, every butt hair and jiggling doing the cooking nor for the sex? She replied, “He has worms.” 26 You have worms that migrate out from your intestinal tract, through worn cycling shorts (see column above) and in their attempt to make it to the ground they unfortunately dry enroute, usually on the bottom bracket. To remove them, simply tilt your bike upside down, soak the worms with drain cleaner and scrub hard with sandpaper (aluminum oxide P80D, good coarse stuff) then buff with steel wool. Dear Penny: After one hot, gorgeous day of cycling, my CCB jersey, shorts and gloves really need an immediate wash due to my excessive amount of perspiration. I tossed everything into the washing machine along with a few other items and used the usual wash, rinse and spin cycles. To my horror, I iscovered everything was chewed to s#*t! WTF? Dear WTF: You idiot, do not you realize you have a school of piranha fish living in your washing machine? Seriously, are you the last CCBer to know you never wash together anything with Velcro? Your cycling gloves have Velcro fasteners and Velcro in the washing machine will chew and tear up anything. Heck, it you want to strip paint off an old desk, wash it in your machine with your Velcro cycling gloves and the desk will come out stripped to the bone clean, you moron. EDITOR’S NOTE: Penny Farthing is the alias of a well-known, but anonymous contributor to the Freewheel whose identity is known only to the Editor. By public decree and Act of Parliament, a sealed envelope containing Farthing’s personal information has been carefully stored in the National Archives, Ottawa, Ontario for future consideration, and to protect the innocent. 27 PHOTOS BY GENE PICCOLI GEORGE HINCAPIE 28 LEVI LEIPHEIMER 29 PHIL LIGGITT 30 SOME GUY WHO RIDES A TREK 31 Ryder Hesjedal 32 Refine Your Group Riding Techniques By Rusty Barker Also, once at the front, there is nothing wrong with dropping the speed slightly if you're finding the If you ride with intermediate or fast riders, pace difficult. Reduce your speed gradually by a couple below are some ways that will improve group of notches. It's not likely anyone will complain because cohesion during the ride, especially in large you're probably not the only person having difficulty. If groups of 10 or more riders. When a large group the pace is taxing you to the max the entire ride, you of riders can roll along efficiently and in-sync, might think about choosing a different group the next the ride is more enjoyable and less tiring. time. Paceline Riding Slow down after interruptions If you're in the lead position, be careful not to re-gain speed too quickly after slowing or stopping for whatever reason. If your group had been rolling along at say, 32 kph, and must slow down to cross railway tracks, resist standing and punching the pedals hard immediately after crossing. Doing this will force f ollowing riders to chase even harder to get back in, which will wear down even the strongest. Rather, build speed gradually after the pace has been interrupted. Your paceline will be more smoothly re-established. Same goes for stop signs, traffic lights, or splits in the group while riding among cars. Know your group Just as there are group riding fundamentals, there are also occasions where the normal rules get tossed out the window, depending on the group you're in. Sometimes a rider will take off like a rocket and in the ensuing chase, gaps open and riders get dropped. This is expected and understood among the faster groups, but is always followed by a 're-group' at the next corner or top of the hill. Call it a wannabe race, but it's all part Whether lined up single file with the lead rider coming of the fun, and bragging rights are at stake. off to the left after her pull, or riding rotation, try to Nevertheless, even faster riders do often ride in an avoid ramping up the speed when it's your turn at the orderly fashion, in which case see above (paceline front. Riders sometimes do this (especially those new riding). to the group) unintentionally, for fear they might slow down the pace. When riders are not conscious of this, Damn that headwind the group speed will inevitably creep upwards, soon to be followed by gaps and dropped riders. Don't be shy about skipping your turn at the front if the pace is hard. Even a very short pull is perfectly One way to avoid this is to periodically take a quick acceptable. You might be good for only 5 seconds, glance at your computer to determine (within a few even though the strong guy ahead of you pulled for 5 kph) the speed of the group, before you get to the minutes. As long as you're riding safely in your group, front. This way you'll know what speed to maintain nobody will mind, and even really strong riders hide at when it's your turn. the back sometimes. 33