Blennerhassett Bicycle club May 2009 newsletter
May 2009 Newsletter of cyclists from Parkersburg, Marietta, Vienna, Belpre & Williamstown Editor: David Mays
2009 Club Officers
President John Pellegrin bikeinwv@verizon.net (304) 428-2790
Vice-President Greg Garrett gagarrett@gmail.com (304) 488-5287
Road Captain Ben Kuhlman (304) 485-0133 Secretary
David Mays (304) 684-3464 dmays42@frontiernet.net
Treasurer Ken Bowen (740) 423-6477
Club Meeting Thursday May 7th 6 PM City Park near the Tennis Courts
Back to Fitness; Twenty-Three Tips for the Best Cycling Cycling tip from Aaron Wagner
About 90 million American adults ride a bike at least once a year, nearly 30 million cycle regularly for recreation, and a few million even commute by bicycle. That's good not only for the environment, but also for the nation's health, since cycling is one of the best forms of exercise around. It gives the heart and circulatory system a workout; it puts little stress on joints (except perhaps the knees); it can burn 400 to 700 calories per hour; and if you own a bike, cycling is free and can be done just about anywhere.
Here is a link to a web page of the Foundation of Wellness with some steps you can take to improve cycling performance, safety, comfort, and enjoyment:
http://www.wellnessletter.com/html/fw/fwFit06Cycling.html
May is National Bike Month
The League of American Bicyclists is promoting Bike-to-Work Week from May 11-15 and Bike-to-Work Day on Friday, May 15. You can find more information on their web site; http://www.bikeleague.org/programs/bikemonth/ Although more than half of the U.S. population lives within five miles of their workplace, lack of knowledge and incentive has deterred many from commuting by bike. Hundreds of U.S. cities have been successful in increasing bicycle commuters by offering enticements on Bike to Work Day.
For National Bike Month events in the Parkersburg area, watch for announcements on WTAP and on the Blennerhasset Bicycle Club Google Group.
The annual Ride of Silence is set for May 20 at 7 p.m. local time worldwide.
The event honors cyclists that have died in accidents with motor vehicles and it seeks to raise awareness of cyclists' right to the road. Participants ride no faster than 12 mph (19.3 kph) for no longer than an hour, and they maintain silence as in a funeral procession. The first Ride of Silence was held in Dallas in 2003 after well-known endurance cyclist Larry Schwartz was hit and killed by the mirror on a passing bus. According to organizer Chris Phelan, the movement has grown to include more than 300 rides in the U.S. and 17 other countries. All cyclists who ride the road are welcome. For information go to
Ride of silence with Mountain State Wheelers
A ride of silence will be held in Charleston, West Virginia on Friday, May 20th. This is not advertised as a club event but rather a tribute to fallen cyclists. Club member Chuck Peterson is in charge and we will honor all fallen cyclists.
This year we will dedicate the ride to two cyclists from West Virginia that passed away on the road last year. The ride begins from the State Capital in Charleston at 7:00pm on May 20th, 2009. We meet at the fountain in the courtyard and ride through the city escorted by the Charleston Police bicycle police. Please invite all cyclists from your area that may be interested.
Thank you in advance.
Jerry L. Conrad, President Mountain State Wheelers
Join us for a Fun Bicycle Ride in Marietta Rides sponsored by The Marietta Rowing and Cycling Club
Who is invited? Anyone who can ride a bicycle. All ages welcome! STARTING DATE: Every Saturday, Starting April 25th, Weather permitting STARTING TIME: 9:30 AM STARTING PLACE: The Harbor, 1 Butler Street at the Railroad Bridge DISTANCE: 1.8 miles up the River Trail and back for a total of 3.6 Miles REQUIRED EQUIPMENT: Bicycle, Helmet**, & Water Bottle optional CLOTHING: Any clothing and shoes you are comfortable with for riding. **If child does not have a helmet, ask about the “Children’s Bicycle Helmet Program” sponsored by the City of Marietta.
ANY QUESTIONS: Please call Al Schneider at 740-373-0955.
Safety tip
During the spring and summer months we often go out for ride after a rain shower has passed through the area. That means there are puddles out there full of water where danger lurks. The murky water or the sunlight reflecting off the surface makes it hard to tell how deep it is or what might be under the water. There might be a sharp edge of broken pavement that can ruin a tire and tube or a deep crack or pothole that could upset you and your bike. Ride around if you can do it safely. Never ride through a puddle if you can go around.
Use Stop Signs for Training
Don't you hate traffic signals? Just when you're in the groove, there's the dreaded word: STOP The worst case: a stop sign in the middle of a great descent. It's important to obey traffic signals, of course. Running stop signs and red lights is dangerous and sends the wrong message to motorists, even if they don't drive over you.
Some motorists get peeved and aggressive when they see cyclists ignoring signals. "You guys break the law," goes their thinking, "so you don't deserve any respect from me." Be aware of your responsibilities as a road user, as well as your rights.
And don't regard stop signs only as a nuisance. Let's see how to use them for a training benefit. After all, stopping means starting again, accelerating up to speed. This is a good thing for at least 6 reasons: • It encourages you to stand, relieving saddle pressure on nerves and blood vessels to restore circulation. • It stretches your legs and back, lessening stiffness. • It works the muscles of your torso, arms and shoulders if you sprint forcefully. • Accelerating hard fires your fast-twitch muscle fibers, contributing to well-rounded fitness. Repeated efforts can help you become a faster sprinter. • If you're a racer, particularly a criterium rider or time trialist, starts from stops can improve your out-of-saddle bike-handling technique. • Stop lights that make you wait for a minute are a chance to work on your track-stand, balancing at a standstill with feet on the pedals, assuming that won't PO gramps in his Buick waiting behind you. How to Solve Saddle Sores By Fred Matheny for www.RoadBikeRider.com A saddle sore can ruin a ride. Even a tiny zit can begin to feel like you’re perched on a golf ball. Nearly as painful are crotch abrasions caused by shorts that bunch or have an irritating seam. Even the pros, hardened by thousands of miles in the saddle, fall victim to what cycling author Arnie Baker, M.D., calls “crotchitis.” Fabled tough guys like Eddy Merckx and Sean Kelly had to abandon races when the pain became too great. Most medical experts say that saddle sores are actually boils caused by skin bacteria that invade surface abrasions. Remedies have come a long way from the era when riders would put slabs of raw steak in their shorts to cushion the abraded area. Of course, avoiding saddle sores is better than curing them (or ruining a good sirloin). Here’s how: • Improve your bike fit. If your seat is too high, your hips rock on each pedal stroke and strum your soft tissue across the nose of the saddle. The result is irritated skin and a greater chance of infection. Especially if you suffer from chronic saddle sores, have your position checked by an experienced coach or knowledgeable bike shop person. • Stand frequently. Doing so takes pressure off your crotch and restores circulation. Get in the habit of standing for 15-20 seconds every few minutes. Use natural opportunities such as short hills, rough pavement or accelerating from stop signs. Stand and stretch when you’re at the back of a paceline or group. • Move on the saddle. Sit mostly toward the rear where your sit bones get maximum support and take pressure off your crotch. But also move farther back on seated climbs, and more to the middle when bending low to make good time. Each shift relieves pressure points. • Choose a smooth chamois. Look for shorts with a one-piece liner or one that’s sewn with flat seams. It may take experimenting with shorts brands or chamois types to find the model that works best. Women often do better with shorts designed specifically for their anatomy and that have a liner with no center seam. See the RoadBikeRider.com article, "How to Choose Cycling Shorts." • Select a supportive seat. Saddle choice is crucial. Excessively wide saddles rub your inner thighs. Narrow saddles don’t provide enough support for your sit bones -- your weight is borne by soft tissue that can quickly become bruised and irritated. Thickly padded saddles can press upward between your sit bones, causing uncomfortable numbing pressure. The best choice for any individual rider can only be found through trial and error. Hopefully, your bike shop will have a saddle test-ride program or liberal trade-in policy. See the RoadBikeRider.com article, "How to Find a Safe Saddle." • Lube to reduce friction. To prevent the chamois from abrading skin, apply lubrication before each ride. Try a commercial product such as Chamois BUTT’r or Bag Balm, or simply a light coating of petroleum jelly. Apply a dab the size of a nickel to your crotch before putting on your shorts. • Keep clean. Always wear clean shorts for each ride. If you seem susceptible to saddle sores, you may find it helpful to wash your crotch with antibacterial soap and warm water before lubing up. Dry your skin well first. • Strip quick. After a ride, get out of your sweaty, germy shorts as soon as possible. The environment down there breeds bacteria and encourages them to enter abraded skin. Then shower or clean up with soap and water. Dry well and put on loose-fitting clothing that allows your skin to breathe. For underwear, try boxer shorts. The tight leg bands of briefs cut across the junction of your glutes and hamstrings, right where many saddle sores develop. • Sleep in the buff. It keeps your crotch dry and free of clothing contact for as long as you’re in bed. If You Get a Saddle Sore • Medicate it. Besides keeping it clean, treat it with an over-the- counter acne gel containing 10% benzoyl peroxide. Perhaps even more effective is the topical prescription product called Emgel (erythromycin). If a sore is getting out of control, ask your doctor about a course of oral antibiotics. • Rest it. As you medicate a troublesome sore, take some time off the bike to help it heal. It’s far better to lose three days now than a week or more after infection sets in. If you continue to ride on an open sore it may eventually form a cyst that requires surgery. If You Must Continue Riding Sometimes you can’t take time off. For instance, you may be on a tour or at a cycling camp. • Change your shorts or saddle. Your problems are probably isolated in one small area -- a boil or abrasion. Changing your saddle and/or shorts can reduce pressure on the sore and lessen pain. • Use a heavier lube. If you’re getting irritated, apply extra lube or switch to a more viscous one. Many long-distance riders swear by Bag Balm, which was originally made for sore cow udders but is now available in most pharmacies. • Numb it. OTC pain reducers and anti-inflammatories, such as ibuprofen, can help. In extreme cases, pro team physicians will use a topical anesthetic on riders so they can finish a stage race. It’s not recommended for recreational riders because when you’re numb, you can ride yourself into greater damage. • Try Preparation H ointment. No, not for that reason. Prep H works on saddle sores because it shrinks swollen tissue and soothes pain. Apply it five minutes before slathering on your chamois cream and putting on your shorts. Also try a dab on sores after rides to dull discomfort. • Have a donut. In the foot-care section of drug stores, you'll find donut-shaped foam pads in several diameters. They're made for corns but can help you ride more comfortably with a saddle sore, too. Simply place it with the sore in the center of the cutout to relieve direct pressure. The adhesive backing will keep it in place. Receive a FREE copy of the eBook “29 Pro Cycling Secrets for Roadies” by subscribing to the RoadBikeRider Newsletter at www.RoadBikeRider.com. No cost or obligation!
Ride Definition: Remember that an out and back is just a narrow loop!
Group Rides
Lots of group rides are going on now that spring and nice weather are finally here. These rides are where we meet friends, log some miles and test our strength for riding. And too, it is a good social activity to interact with others that have interests similar to yours. The only catch is you have to keep up with the group to enjoy a group ride. It is not fun to keep up with the group for a short time and then fall behind to be alone. And too, if you are a strong rider it is no fun for you to have to pedal slowly just to keep the group together.
Here are some thoughts for group rides. The main goal is not to drop anyone from the group ride and for all to have fun.
Find the right group. Ideally, it won't be more than 15% too fast or too slow for your present fitness. A big group may need to be split into 2 or 3 smaller ones to accommodate everyone.
• Follow the leader. Every group needs a rider who sets the rules and politely sees that they're followed. Here's a key one: "No one will be dropped except on hills, and then we'll ride easy till everyone is back on."
• Do more work. If you're a relatively strong rider, get a good workout by spending more time at the front, which gives others a helpful draft. Or, ride to the side of the group in the wind instead of drafting. Help weaker riders up a tough hill with a hand on the small of their back. (Ask first if it's okay.)
• Do less work. If you're concerned about the ride's speed or distance, don't pull at the front. If you do, take very short turns. Get maximum draft. Climb at your own pace on hills. You don't have to go anaerobic trying to stay in contact when you know the group will slow or provide a tow.
Athens Spring Ride, aka Tom’s Trillium Tour, #8 40-mi Ride Report – Kenyon Cox
Saturday April 18th marked my third time riding the “Tour,” and those of you who missed the ride, you gave up a dandy day on back roads. I got a start just past 8:30, as “social hour” was still going on around the check-in table. I started about 10 minutes behind the rest of the Parkersburg-area contingent who were out to do the 60/70 mi options.
Ended up riding solo until the 40-mi cutoff, where I met up (briefly) with Candace and her group. As in past years, there were plenty of pickup trucks hauling empty trailers (what's up with that, anyway), and the occasional loose dog. I earned one sprint point from each of the three doggies that elected to give chase this year. I think I was able to hear Phil Leggit whispering in my ear to “dig deep into the suitcase of courage” as I stayed one pedal stroke ahead of the snapping jaws of death.
The redbud was out in full force, and there were plenty of trilliums along the bike path for the return to the finish. I'd like to have seen some dogwood, but I suppose it was a little early for them to be blooming.
No crashes, no flat tires, no dropped parts, and no dog bites. See you there next year.
River Rendezvous Ride June 6-7, 2009
Here is the weekend event we all look forward to, sponsored by the Marietta Rowing and Bicycle Club. It is their annual ride from Duncan Falls to Marietta on Saturday plus a return ride to Duncan Falls on Sunday. They always have fresh strawberries and ice cream at the end of the ride on Saturday plus a great dinner and entertainment in Marietta. If you have not signed up yet you best do so. You can find information on the following web site: http://www.mariettarcc.org/ The event is well planned and sponsored with rest stops, water, snacks and lunch along the way. There is also a SAG wagon in case a rider needs help or assistance.
BBC now on Google Groups
Last month there was an attempt to consolidate three mailing lists of bicycle riders from the Parkersburg and surrounding areas into one list. The goal was to maintain the one list, without duplicates to keep folks informed of bicycling activities in and around our area. The three lists were 1) The BBC mailing list, 2) Greg Garrett’s mailing list and 3) James Coleman’s mailing list. There were many duplicates from the three lists but also some folks on one of the three and not on the others. The consolidated list showed over 170 bicyclists in the area. The list was compiled on a web service called iContact. UNFORTUNATELY once the list was compiled it was determined that the cost to use it was beyond the budgets of the BBC and the folks that send out notices of rides and area activities. This service has been abandoned.
And now the good news. The BBC mow has a site on Google Groups. You can go to sign on to The Blennerhassett Bicycle Group and keep informed on current activities. Using the site is free with an open discussion board. Any member can post messages that will be received by any other member. Many weekday or weekend rides are formed after the regular newsletter is published. By signing onto the Google Group, you can stay informed to daily or weekly cycling activities in the local area as they develop. This is where many announcements from now on. Membership in the BBC is not required to sign onto the Google Group.
http://groups.google.com/group/blennerhassetbicycleclub?hl=en
So, if you'd like to continue to receive local bicycling news and information, please visit and join this site ASAP. If you know of someone not on today's mailing, please share this with them. I signed on. Have you?
THE BBC MAILING LIST
The e-mail mailing list for the BBC newsletter is made up club members plus many folks I have met in the local bike shops or on group rides around the local area. Since there is really no cost for publishing the newsletter, I put anyone on the list who expresses and interest in receiving a copy. IF YOU ARE RECEIVING THE NEWSLETTER FROM dmays42@frontiernet.net AND HAVE NO INTEREST AND WANT TO BE REMOVED FROM THE LIST, PLEASE SEND ME A NOTE AND LET ME KNOW.
If you picked up a copy of this newsletter at one of the local bike shops and want your own copy delivered by e-mail, send me a note and let me know.
Please note that you might be receiving the newsletter from someone other than me. I know it gets re-mailed and posted on other web pages.
