Pedalin’ Times Welcome, New Members! Steve Maring Columbia, 65203 Paula and Arthur Rawlings Columbia, 65203 If you’re looking for someone to ride with, Send out an email to the club at [email protected] How Will You Celebrate? National Bike Month is so much more than 31 days in May. It's a celebration of bikes; a reminder to get rolling again; a gateway to riding more often; a time to evangelize the beauty of bikes; and much, much more. Since 1956, May has been recognized as National Bike Month Official Journal of the Columbia Bicycle Club May 2015 Short Bike Rides Add Up to Big Heart Health Gains Even trips of 10 minutes or less can prevent high blood pressure By selene yeager Bicycling When it comes to exercise, many of us still have an all-or-nothing attitude. If we’re not going to get a “real” ride in, why bother pulling out the bike? But new research shows that, though sustained efforts are best for losing weight (and, of course, getting ready for a race or charity ride), even pedaling around for just 5 to 10 minutes on a regular basis can help keep your heart healthy. The study published in Medicine & Science in Sports & Exercise looked at the activity levels and heart health of more than 1,500 men and women ages 37 to 55 over a five-year span. Those who racked up the highest amount of short-bout activity (the average was 28 minutes) on a daily basis were 31 percent less likely to develop high blood pressure than those who accumulated the least. Each 10-minute increase in short-bout activity dropped the subjects’ risk 9 percent. Typically these short bouts of exercise involve taking the stairs and walking down the street to a store instead of driving, but an ideal way to rack them up is by bike. Trips of a mile or so, which account for many of our daily errands, take just 6 minutes at a casual pace. Run a couple of those each day and you’ve already hit your heart-protective benchmark. The beauty of short trips is that you don’t even have to kit up for them—there’s no real need for a chamois if you’re on your bike for only 10 minutes. So keep a backpack handy and grab your bike instead of your keys whenever you don’t have far to go. It’s more fun than driving, and better for you, too. Roads Were Not Built for Cars Roads Were Not Built for Cars tells the story of the "Good Roads" movement, and in so doing, the history of the League of American Bicyclist, which was founded in 1880 right at the time of the bike boom in the United States. Pedalin’ Times May 2015 Columbia Bike Club Page 2 Pedalin’ Times Pedalin’ Times is the official publication of the Columbia Bicycle Club, P.O.Box 110, Columbia, MO 65205-0110, a not-for-profit corporation for the promotion of biking. Pedalin’ Times is published monthly. Deadline for submissions is the second Tuesday of the month. Pedalin’ Times welcomes articles that would be of interest to the membership. We prefer that submitted articles be either typewritten or submitted as an electronic file. Articles & letters for publication may be mailed to the editor at P.O.Box 110, Columbia, MO 65205-0110, or e-mailed to: [email protected] Articles may be edited for grammar, clarity, and good taste. The editor reserves the right to refuse publication of any item. Annual dues for the Columbia Bicycle Club are $20.00 (US) per household. If you move, please let us know by sending a notice to the address listed above. We really do want you to get your copy of the newsletter. CBC Officers 2015 President - Bob Glidewell 573-441-8415 [email protected] Vice President - Kristen Veum 573-289-9798 [email protected] Secretary - Ken Lyle 573-999-0998 [email protected] Treasurer - Bob Smith 573-356-8786 [email protected] Pedalin’ Times editor & staff Bob Smith 356-8786; [email protected] Pedalers Judy Knudson 443-1330; [email protected] April 7, 2015 The meeting was called to order by President Bob Glidewell at 7:30 with 14 members in attendance. Treasure’s Report: Current balance is $3,571.28. The only expense during March was for Pizza and the annual PO Box fee. The club received $62.82 from USA Cycling for events that we supported this past year. Old Business: The club formally endorse Options One and Three for the proposed new trail segments to be built by the City of Columbia, in a letter to the City Counsel. New Business: Steve Skolnick reported a BAM discount for club members. Information will be forwarded to club members. Ride Reports: Walt’s has a fund raiser April 26 for a former employee who was injured in a bike accident. Monday Evening Sleazy (Slow and Easy) Rides will resume April 20th. Frank and Brenda reported on a ride in the Texas Fredericksburg hill country. They met great people and shared the road with friendly drivers. They recommend the Hill Country Bicycle Works (Bike Shop) if you are ever in that area. Kansas has several great Bike rides (Cottonwood 3 day Road Ride, Dirty Kansa 200 Gravel ride) It also has friendly drivers. A report on the Clinkmeister who made if to Florida with only a reported 32 McD stops so far. Pizza was served at 8:10 as conversations continued and the meeting was adjourned Submitted by: Bob Smith for Ken Lyle Now with Bike Club Discount for Parts, Labor & Accessories Fast Food May Help You Recover Why not opt for a hamburger and soda after a ride? By Amby Burfoot Bicycling A new study in the International Journal of Sport Nutrition and Exercise Metabolism has found that fast food from McDonald's is just as good for glycogen resynthesis (i.e. recovery) and subsequent performance as sport foods recommended for this use. The research team measured a large number of variables related to recovery—from blood cholesterol to thigh-muscle glycogen content to time-trial performance—and couldn’t find any significant differences between the two refueling approaches. In the study, 11 recreational athletes performed two separate exercise tests on a stationary bicycle. After completing a 90-minute ride that included some tough intervals, they underwent muscle biopsies to measure their now-depleted level of glycogen. For the next four hours, they rested in a chair while consuming two modest meals of either fast foods or sport foods (see Table below). After four hours and another leg biopsy, the subjects completed a 20K time trial as a performance test to confirm their glycogen resynthesis. All subjects followed both protocols—eating fast food after exercise or sports foods after exercise—in a randomized procedure with a week of rest between tests. They were informed about the two types of meals they were consuming and could see all packaging, boxes, and labels. All meals were roughly 70 percent carbohydrate and 10 percent protein. Both the fast food protocol and the sports food protocol included nearly equal amounts of carbohydrates, proteins, fats, and calories. Researchers found that both protocols produced similar levels of glycogen resynthesis, glucose response, insulin response, cholesterol response, and time-trial performance. “We expected to see about the same glycogen recovery, but we were not expecting the nearly identical blood data, or the nearly identical time-trial times,” says researcher Brent Ruby, Ph.D. “Our results show that fast food, in the right amounts, can provide the same potential for muscle glycogen as sports nutrition products that probably cost more.” Asked about possible health differences between sport foods and fast food, Ruby, from the University of Montana's Work Physiology and Exercise Metabolism Continued on page 4 Pedalin’ Times What to Do If You Hit a Wild Animal With Your Bike How to handle a hit-and-run—when you're the one who caused the accident By Caitlin Giddings Bicycling When a hit-and-run happens in the bike community, we do our best to band together as cyclists to track down the perpetrator. But what about when a cyclist is the perpetrator and the victim is an unsuspecting waterfowl? According to BikePortland.org, recently in Oregon an unidentified man in red-and-black spandex ran down a duck with his bicycle and left it for dead, despite the protests of other trail users. Now a hunt to identify the rider appears to be underway in Portland. As animal lovers, our first response to this reported crime scene was outrage. But then, we wondered: What do you do when you injure an animal while riding? Continuing on your way without assessing the status of the victim seems callous. But assuming the incident was purely unintentional, is there anything to be gained by turning yourself—or your hapless casualty—in? We spoke to Franklin Klock, a naturalist with the Carbon County Environmental Education Center, who told us that, should you strike a wild animal, your recommended course of action varies from state to state, and county to county. If the animal survives the incident, in Pennsylvania, where his office is headquartered, any wildlife rehab has to be done by a licensed wildlife rehabilitator. “It’s illegal here for the average citizen to care for injured wildlife in any way, even if they caused the damage,” Klock says. “So if someone does hit a duck with their bike, it’s not legal for that person to take it home and care for it to put it back in the wild.” Klock recommends calling a local wildlife rehabilitator who can instruct you how to carefully package an animal and bring it in. If that’s not possible, he says, try your veterinarian—while vets aren't required to treat wild animals, they’re legally licensed to do so for up to 24 hours. Unfortunately Klock says most wildlife departments don’t have the manpower to go out into the field to track down the injured animals people call in. So should you ever leave an injured animal behind? Definitely, if that animal is on the state Rabies Vector Continued on Page 6 May, 2015 3 Time to Get Freekeh! Fast Food (Con’t fm pg 3) Center, said: “I’ll tell you this, you won’t find sports nutrition products down at the local farmers’ market. Americans don’t have health problems because they’re not eating exclusively organic, or vegan, or whatever. They have problems because they eat too much for the very little exercise they get.” Move over, quinoa. These five nutrient-packed whole grains will shake up your fuel options and help you nail your carb quota so you can ride harder for longer. By Matthew G. Kadey, M.Sc., R.D. Bicycling 1. If you like quinoa try kaniwa This South American relative of quinoa is crunchier, sweeter, and has more protein and fat-fighting fiber. Prepare and eat kaniwa (pronounced kanyi-wa) just like you would quinoa. Try it in pancakes by folding the cooked grains into the batter. 2. If you like bulgur try freekeh This Middle Eastern version of wheat is harvested underripe, then sun-dried and roasted for a fresh smoky flavor and chewy bite. It retains maximum nutritional value, including lots of protein and fiber. Use it in tabbouleh, soups, and salads. 3. If you like brown rice try black rice Chinese black rice packs the same cholesterol-lowering antioxidants as those found in dark berries. Better yet, its thin bran layer makes the deeply flavored grain quicker to cook than its brown counterpart. Great in stir-fries and cold salads. 4. If you like popcorn try sorghum Think of this grain from India as a chewier version of Israeli couscous. Studies show sorghum has high levels of disease-fighting phenolic antioxidants. Simmer it like rice (it takes about 50 minutes) or pop it as you would corn kernels. 5. If you like oatmeal try teff A staple among Ethiopian endurance athletes, this tiny grain delivers higher levels of energy-boosting iron than other grains. It cooks up porridgy rather than fluffy, so try it as a hot cereal for breakfast, or as a riff on polenta. Pedalin’ Times In many ways, the Montana result recalls the chocolate milk studies of several years ago. Those studies generally found chocolate milk to be as good for recovery as specially-formulated sports drinks. Respected Boston runner and nutritionist Nancy Clark, R.D., says the new study doesn't surprise her. “I haven’t yet seen a study where a commercial supplement outperforms real foods,” she notes. “The supplements may seem impressive because they offer a precise ratio of carbohydrates to protein, but you can get the same from tastier, less pricey real foods with adequate carbs, protein, and calories." The Montana researchers concluded: "These data indicate that short-term food options to initiate glycogen resynthesis can include dietary options not typically marketed as sports nutrition products such as fast food menu items." Fast Food Hotcakes Hash Browns Orange Juice, sm. Hamburger Coke, med. Fries, sm Sports Food Gatorade, 20oz Kit's Orgaic PB Clif Shot Bloc,1 Cytomax 10oz PowerBar PowerBar Energy Chews Total Calories: 1330 Total Calories: 1303 Time Trial: 34.3 minutes Time Trial: 34.1 minutes When subjects glycogen-reloaded with equal calories and equivalent carb-protein ratios from fast foods and sports foods, their subsequent time-trial performance was virtually identical. The same held true for many blood measures, including glucose, insulin, and cholesterol. May, 2015 4 Yes It’s Spring FORTNIGHTLY BIKERS Morning Tuesday & Friday Meet at parking lot of Forum Entrance to Katy Trail 9AM Time and location changes by email. For more info call Lynn Storvick 445-4038 or Pat Hilderbrand 449-6106. The POETS rides are published by email. Usually Sunday, but sometimes Saturday if the forecast is bad. For more information or to be added to the email alert list, contact Janet Lasley at: “[email protected]”. See the POETS Web Site “http://www.weekendpoets.org” Ride, Ride, Ride ONGOING REGULAR RIDES Speed & Difficulty indicated by the number of bicycles. To list other open rides that happen regularly, Contact: Bob Smith at “[email protected]” Daylight Savings Ends November 2nd Weather permitting ……………………… The Saturday morning trail rides. For more information or to be added to the email list, contact Judy Knudson at: [email protected] Rides to look forward to: Columbia and Nearby May 5 May 24-25 The Saturday morning Easy Rider Rides go whenever it’s dry and above 50. For more information or to be added to the email alert list, contact Bob Smith at: [email protected] Check “http://home.centurytel.net/Easy_Riders” Monday night ride. All SLOW and EASY Sleasy Riders (Slow and Easy) from Boone County Water Dist on Rangeline towards airport. This is designed for riders making the transition from trail to road you only ride as far as is comfortable. For more information Email Frank Schmidt at [email protected] July 4 Aug 3-10 Aug 23 Help us to fill in the details of these and other events that you know about! The Tuesday night Easy Riders Rides For more information or to be added to the email alert list, contact Bob Smith at: [email protected] Routes at http://home.centurytel.net/Easy_Riders The Show and Go rides Evening Rides Thursday from Perry Phillips Park at 6:00 PM and Sunday at 2:00 PM. whenever it’s dry and above 40. The evening ride will resume in April. Sunday starting place changes each month. Apr: Fairgrounds, May: Woodrail., Jun: Perry Phillips Park, Jul: Rangeline, Pedalin’ Times June 21 2014 Rides Tour de Stooges Pedaler's Jamboree Horsey 100 Tour of Kansas City Gran Fondo Annual Club Ride Door County Bike MO, Columbia SOURCES OF INFORMATION Columbia PedNet Coalition … www.pednet.org CyclExtreme ... www.cyclex.com League of American Bicyclists. www.bikeleague.org Missouri Bicycle Federation … www.mobikefed.org Tour de Stooges ...stooges.rogerkramercycling.org Shuttleguy ... www.shuttleguy.com/ Walt’s Bicycle & Fitness... www.waltsbikeshop.com May, 2014 5 What to Do (Con’t fm pg 3) Could a Mouthguard Make Riding Easier? List, like raccoons, skunks, and groundhogs are in Pennsylvania, which means even the wildlife department isn’t licensed to handle them. If you hit an animal not on that list, like the aforementioned duck, Klock says it’s an issue of ethics, safety, and common sense that varies on a case-by-case basis. Researchers say a custom mouthpiece could help cyclists breathe better “We had a mountain biker find a great horned owl in a local park,” he says. “He stuck it in his jersey and brought it here, and the man is incredibly lucky that the owl was so out of it that it didn’t shred him. That’s not what we’d recommend—it’s just not safe. If you’re five or 10 miles from the nearest town and you don’t know if you’re going to get ahold of someone, I wouldn’t consciously and responsibly tell someone to pick that animal up and bring it.” So what if, as with Portland’s unfortunate duck case, the collision is fatal? While we don’t recommend peeling out immediately without assessing the situation first, there does appear to be wisdom in the philosophy “live and let die.” “Well, we are an environmental center as well as a wildlife rehabilitative center,” Klock says. “If the animal is already dead, move it off to the side and let nature take its course. By picking that dead duck up, you’re actually taking food away from animals that may need it.” In an update to the original duck incident, BikePortland reported the local park and recreation district has no specific penalty for killing ducks, but that they were interested in talking to the rider because the species is covered under the Federal Migratory Bird Act. But though penalties might exist, it’s unlikely the case will go further. You’re subject to fines—and potential imprisonment—if you intentionally injure any animal, Klock says. But there’s no law against accidentally hurting one, which is what appears to have happened in Portland. By Molly Hurford Bicycling If you’re already looking for a cycling-themed costume for next Halloween, consider this: You can go as a cross between Eddy Merckx and Hannibal Lecter, all while improving your VO2 max and astounding friends with your brilliant “Cannibal” getup. Of course, we’re talking about wearing a mouthpiece while you ride. A recent study published in the Journal of Strength and Conditioning Research analyzed 10 well-trained amateur cyclists, and found that wearing a mouthguard during a stationary trainer session improved both VO2 max (the rate at which riders process oxygen) and respiratory threshold (the point at which breathing becomes labored). The study’s authors believe improved jaw positioning may be behind the performance boost. Despite researchers’ concern prior to the test that the mouthguards would hamper breathing, the study showed that there was no change in riders’ respiratory rate, ventilation, or oxygen uptake at peak effort. That said, the guards were custom made for each cyclist—so we don’t recommend running out to your local sporting goods store for a piece of equipment designed for, say, hockey players. Would you wear a mouthguard to improve your riding? So maybe we were a little too quick to judge our alleged duck killer. But if something like this should happen to you, don’t leave the scene—stop, assess the situation, and call the local parks and wildlife department. They would appreciate hearing your side of the story—and you’ll have some defense when you become the subject of a blog manhunt. Pedalin’ Times May, 2015 6 Make: $20.00 check payable to the Columbia Bicycle Club. Send check and form(s) to P.O. Box 110, Columbia, MO 65205. Complete one form for each household. eeeeeeeeeeeeeeeeeeeee All Memberships expire in December Membership Application Form (Please print) Karen Bataille Realtor® Vision Properties, LLC 307 Locust Street Columbia, Mo 65201 Cell 573 808-4480 Office 573 449-6200 Fax 573 449-6202 Toll Free 800 449-1722 [email protected] www.PrudentialVision.com Name: Address: City: State: _____ Zip: ___________ Home phone: E-mail: Please check all that apply: 9 recreation rider 9 mountain biker 9 racer 9 road rider 9 trail rider Tuesday - Friday 11:00 AM - 8:00 PM Saturday Brunch 7:00 AM - 2:00 PM Liability Waiver: Please read waiver and sign. I certify that I am (or that my child is) in sufficient condition to participate in the activities sponsored by this club, and that I will wear an approved bicycle helmet on all rides. I understand that there are risks inherent in bicycling. I here by hold harmless the Columbia Bicycle Club, its officers, and any event organizers or sponsors in the occurrence of my (or of my child’s) personal injury. D Sport 1034 E. Walnut Street Columbia, Mo 573-449-8018 Awards & Engraving Promotional Products Embroider Screen Printers Signature(parent or guardian if under 18) ________________ Date Shakespeare's Pizza | www.shakespeares.com | [email protected] In the District: 225 S. Ninth St., 573-449-2454 Way Out West: 3304 Broadway Business Park 573-447-1202 Down South: 3911 Peachtree Drive, 573-447-7435 Pedalin’ Times May, 2015 Remember to ask for the Bike Club Discount 7 The next meeting of the Columbia Bicycle Club will be at 7:30 p.m., Tuesday, May 5, 2015 at Shakespeare’s West meeting room. (West Broadway, near HyVee). Join us! Check us on Facebook Pedalin’ Times c/o Columbia Bicycle Club P.O.Box 110 Columbia, MO 65205-0110 A Non-profit Organization Need a Bike Box for Travel? Remember the club owns two. 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