June 2020 WheelPeople

Articles
 

President's Message

Larry Kernan

Message from the CRW President

Two and a half months of home confinement. We’re all going a bit stir crazy. My wife and I got a puppy and named her Covie. Yup, definitely a bit crazy.

We announced the closure of CRW group rides on March 16th.  Things were moving quickly back then. Previously, on March 13th, I had announced that we were shutting down CRW social gatherings but continuing the ride program.  We paid close attention to government and public health news and watched what other bike groups were doing.  As a result, we reversed course only 3 days later.

As we enter June 2020, new cases of Covid-19 are finally declining and Governor Baker is beginning the process of re-opening business and recreation in Massachusetts.  Many CRW members are anxious to get back on their bikes and some are asking when we will re-open our group rides.

Covid-19 Task Force To get a handle on this, I’ve convened a CRW Covid-19 Task Force with representation from Board Members, Ride Leaders, and those with medical and legal expertise. Steve Carlson (evp [at] crw.org) is co-chairing this task force with me.  The Task Force’s mission is to figure out how and when we will re-start group rides.  Neither question is easy and the “When” is downright impossible at the moment.  The Task Force had its first meeting on March 20th and tabled the “When” until we gather more information.  At the moment, we are in touch with other bike clubs, but we are not seeing any re-opening.  We are also awaiting definitive announcements from governmental authorities on when group riding should begin.  We are also awaiting clarification from our insurance company that they are providing liability coverage to CRW and its volunteers.

Ride Leader Feedback The “How” we run group rides when we re-open is complex and our Rides Committee will solicit feedback from all our Ride Leaders to understand their concerns about leading rides in this environment.  Much will change and a great deal of the impact will be felt by them. I want to emphasize that Ride Leaders need only run rides if they are comfortable with the Covid-19 restrictions established by the club.

Procedures CRW will require many new procedures when group rides re-start. Some of the changes being considered are:

  •  Posted rides will not include an exact route or start location. 
  • To limit group sizes, riders will be required to sign up for rides. Sign up may include a request for a specific start time; riders may also be grouped by pace.
  • During sign up, all riders will sign new waivers with language about transmissible diseases. 
  • Only after signing up will a rider be given a start location and route. 
  • Registered riders will receive a ticket that must be presented at the ride start. 
  • To ensure social distancing, riders should arrive no more than 15 minutes prior to the ride start time and stay near their car (or away from others) until shortly before the ride begins.
  • Rides will be limited to club members only.
  • Riders must be prepared to navigate using a GPS device or a cue sheet (which they must print for themselves).
  • Face masks will be required and all riders must stay at least 60 feet apart while cycling.
  • Riders must carry sufficient food and water to sustain them for the ride.  They must be prepared for the fact that public restrooms are unlikely to be available.
  • Carrying bike tools as well as hand sanitizer and latex gloves will be encouraged for all riders.
  • Separate considerations may need to be made for recurring rides.

Re-opening is a lot harder than shutting down.  We fully understand that our proposal will seem too rigid for some and not rigid enough for others.  As always, we will look to you to join us, if and when you feel comfortable to do so.  Things will not be the same for a while.  There are many questions that still need to be answered such as, what group sizes are allowed.  Your cooperation is assumed and needed.  This will not be easy for any of us.  If we see situations with rogue riders or unsafe practices, we may need to impose additional restrictions or close down rides again.

Technology will be needed to institute the sign-ups, dissemination of route information and handle wait lists.  Because group sizes will be limited, CRW rides will be limited to CRW members for the moment.

New Normal This is the foundation of the “New Normal”.  We ask for your patience and we ask you to pass along information that you feel is relevant to the task force.  I will keep you informed about our progress and thinking.

Comments Please send your relevant comments to Steve and myself.  Because of the high volume of emails regarding these issues, I ask that you don’t email to plead for immediate re-opening.

Task Force Members I thank the members of the Task Force who are working with us on this critical issue:

·         Larry Kernan, co-chair (CRW President)
·         Steve Carlson, co-chair (CRW Executive Vice President)
·         David August, M.D.
·         Butch Pemstein, Esq. (CRW Vice President of Legal Affairs)
·         Mary Kernan (CRW Vice President of Rides, Board Member)
·         Rami Haddad (CRW Vice President of Communications)
·         Robyn Betts (CRW Ride Committee)
·         Rudge McKenny (CRW Recurring Ride Leader)

·         Jack Donohue (CRW Webmaster)

 

Stay Safe and Stay Healthy!

 

Larry Kernan
CRW President

 

 

Climb to the Clouds: COVID-19 Edition

Steve Carlson

 

We hope each of you have been staying safe through this rather difficult time. It’s pretty surreal, right? Who would have imagined in our life time we would have experienced a pandemic?  It has been a pretty rough few months as we have wrestled with this reality. However, on the bright side, for many of us our safe escape has been solo bike riding!  We are delighted to see the CRW library being accessed frequently as folks search for their favorite rides. Ironically, many of you are likely in your best early season riding condition as all your other favorite pastimes, including your children’s activities, are on hold. With group rides cancelled for the foreseeable future, the Century Committee has decided we want to inspire you to utilize that new found strength to join us on our first ever Climb to the Clouds Solo Century!

What exactly is this event?   Simply stated, we would like our members to complete one of the four rides we were to offer on our cancelled May 30th CTTC Century.  The ride is to be done solo, with family members or one/two socially distanced friends.  We are asking each interested member to ride the route of their choosing between May 28th and June 22nd.  Upon completion we would ask that you upload your results on our CTTC COVID Edition Rider Results Form to record your participation and accomplishment.

Why would I ever do this?  We all love to bike, these are great routes, the weather is fantastic, and you can do this COVID Safe!    We also want to encourage everyone to share their photos and the personal experiences of your ride on our Facebook page.  We will select three individuals for a $50 prize for the best photo, the most creative, funny or inspiring story!  Oh, and of course, bonus points for selfies showing off those CRW kits!  Please let us all enjoy the fun of your ride and who knows, maybe you will go viral (lifelong goal: check). 

We also know there are some true climbers out there, so we also have set up a climb segment on each of the routes.  If you register for the segment challenge before you do your ride, we will report the KOM (king of the mountain) for the climbs in our next Wheel People and you will be awarded bragging rights (never expires). The photo is from CTTC 2011. The mountain top is still there, but don't expect to see other riders.

 

A few things to consider:

  • Vehicular traffic is expected to be open on Mt. Wachusett after Memorial Day, so please ascend and descend safely.  There also will be pedestrian traffic on the road.
  • As this is an unsupported solo ride, bring adequate water and nutrition, as refueling locations will be sparse, if at all.
  • Dress appropriately, better yet pick a blue bird day!  Do we need to remind you of the weather we had on the 2019 CTTC?
  • Bring a spare tube and necessary tools…UBER bailouts may not be possible!
  • Comply with all COVID-19 restrictions.

Remember: When your ride is complete; post your ride to CRW's Facebook page, your RWGPS account or Strava account.  Let us know where you posted by registering your ride at CTTC COVID Edition Rider Results Form (log in to your CRW account first).

Have fun with this!  It might be a personal best for a solo distance or even the first time you’ve climbed to Wachusett.  Regardless of what inspires you, we know you will have fun on the backroads on these epic routes!   Until we meet again, be safe! .

For further information, please see the following links and look for a ride posting on the CRW calendar:

 

  • Routes and RWGPS Files (find your route):

              https://www.crw.org/content/cttc-covid-edition

  • CTTC COVID Edition Rider Results Form (enter after your ride):

              https://www.crw.org/content/virtual-climb-clouds

  • Segment Challenge Sign-up (you must sign up before you ride):

              https://ridewithgps.com/events/84088-2020-cttc-covid-segment-challenge

  • Charles River Wheelers Facebook Group (post your story and photos):

              https://www.facebook.com/groups/crwheelers/

 

 

 

 

 

 

 

Video Presentations on Fitness and Health

André Wolff
 
The club has been offering presentations on training, nutrition and other subjects related to keeping fit. You have been receiving email updates on these event, and this is a reminder about the remaining events scheduled for June. These presentations can all be viewed from home using Zoom, a conferencing app, which lets you participate via video. No signup is required. Just login when the time comes. However you will be better prepared if you download the Zoom app in advance. We provide links HERE for more information and how you can download and then test your equipment.  
 

We hope you join us for one or more of the conferences. We have received favorable comments and suggestions for topics some of which we have adopted. In these difficult times video conferencing is the perfect way to share content, experiences, and spend time with like minded folks you will meet on the road when it becomes safe again.
 
If you have any questions about the events or Zoom, feel free to email us devogroup [at] crw.org (Here.) The adjacent images are from past events on training, nutrition, exercise, safety and other topics.
 
 
 
There will be four events in June and we will email you about June 1 with full details or you can reference this page which is updated with new information https://www.crw.org/content/video-presentations-fitness-and-health. We are still developing these presentations, and at the moment,we can report the following:
 
Tuesday June 2 Healthy Heart Peter Megdal is a PhD in the biomedical sciences. He will share how he cured his heart disease to remain a competitive cyclist. He will cover exercise, diet, medications and lifestyles changes that work. This presentation is for those who have heart issues or want to learn about health oriented lifestyle changes. The event is at 7:00 PM and the Zoom link is https://us02web.zoom.us/j/83214768110
 
 
Thursday June 4 Adventure Cycling Rami Haddad is Vice president at Adventure Cycle and will discuss bike overnight itineraries 
near Boston, many that you can take directly from your front door, including advice on route planning, gear and equipment, when to go, and other tips. Details & free membership offer will also be available at https://mcccxxv.wordpress.com/2020/03/06/plan-your-next-bicycle-adventure  The event is at 7:00 PM and the Zoom link is https://zoom.us/j/88190406670
 
 
We also will offer events on Tuesday June 9  and on Thursday June 11. Details to follow.
 
Andre Wolff and Rami Haddad are the event organizers.
 
 

Gluck Legal Takeaway

Ron Gluck

         

Underinsured Motorist Coverage: Protect Yourself and Your Family

by Ron Gluck

The feared collision happens. The driver of a car blows through a stop sign, slamming into the cyclist who suffers serious injuries as a result.  Unfortunately, the bad luck of being hit and seriously injured by the careless driver is all too often compounded by the fact that the driver carries minimal liability insurance.  The cyclist quickly learns that his or her damages -- which include lost earnings, pain and suffering, scarring, physical disability, emotional distress, and out of pocket medical expenses, far outweigh the amount of the driver’s liability insurance.  Financial hardship ensues, aggravating this already traumatic episode in the cyclist’s life.  While there may have been nothing the cyclist could have done to avoid the collision, there was something he or she could have done ahead of time to substantially reduce the financial hardship that it caused.

Underinsured Motorist Coverage

The purpose of Underinsured Motorist Coverage is to protect you from financial hardship if you are injured by an at-fault driver who has inadequate liability coverage.

You may be surprised to learn that underinsured motorist coverage protects you in a variety of circumstances in addition to when you are driving or are a passenger in a car or truck, such as when you’re injured while cycling, walking, or out for a jog.

The coverage also protects any member of your household who does not own his or her own vehicle. So, for those of you who have a spouse, young  children at home,  college age children and even adult children living with you,  they all fall under the umbrella of people afforded insurance coverage (provided that they do not own their own vehicle) for their injuries, lost earnings, out of pocket medical expenses, no matter where the accident occurs. For active cycling families, it is a very important insurance coverage to carry.

One caveat is that the amount of underinsured motorist coverage cannot exceed the amount of liability coverage that you have purchased.  You’ll need to make decisions about what the appropriate amount of liability coverage is for you and your family.   Primary factors to consider in deciding how much liability coverage to purchase revolve around the amount of assets you wish to protect from potential loss if you were to be found liable in an accident.  Getting advice from insurance agents, estate planning attorneys and your financial adviser is recommended to determine the right amount of coverage for you and your family. From a timing perspective, note that changes to your auto policy can be made at any time, so you do not need to wait until the policy renews to add coverage or to change your limits of coverage.

Real-Life Examples of the Benefits of Underinsured Motorist Coverage

Many of my cycling clients have suffered traumatic brain injuries or severe orthopedic injuries that have prevented them from working for significant periods of time.  The loss of earnings can be crippling.  For those who were hit by minimally insured drivers, but who wisely purchased high amounts of underinsured motorist coverage, they often experience less anxiety and decreased emotional distress while undergoing treatment for their injuries, because they know that there is a financial light at the end of the tunnel.  For others who did not buy sufficient levels of underinsured coverage, even if they have high amounts of liability coverage to protect their assets in case they were at fault in an accident, anxiety and emotional distress can run high, exacerbating their physical injuries and adding to their concerns for themselves and their families. Those clients who passed on buying significant amounts of underinsured motorist coverage that matched their liability coverage often say that they were unaware of the value of the coverage and did not realize it covered them and their family when they were cycling, jogging or walking, or when they were passengers in other people’s cars. It is those conversations that prompted me to write this column.

One of the many examples to illustrate the need for this insurance is that of a former client I’ll call John. An architect in a small firm, John was cycling and got hit by a teenager recklessly driving his own car. The teenager lost control of the car, hit a curb, and struck John who suffered serious orthopedic injuries requiring surgery. The teenager carried the minimum liability limits on his car. John was unable to work for approximately one year while he recovered from his injuries. Without the significant amount of underinsured motorist coverage that John had wisely purchased on his auto policy, he would have lost hundreds of thousands of dollars in income.  Fortunately, the underinsured motorist coverage provided John with a lifeline that enabled him to get back on solid financial footing fairly quickly once he was able to return to work.

In another case, a West Coast college student I’ll call Sara was doing an internship in Massachusetts when she was struck while cycling in the Boston area. She suffered a brain injury and was hospitalized for weeks and unable to complete her internship. Her graduation from college was delayed. Her concussive symptoms improved over time, but she was left with effects that will almost certainly be permanent.  Her earning capacity is impaired, and her ability to enjoy life as she knew it is limited.  The driver of the car that hit Sara had modest amounts of liability insurance. Sara was fortunate that her parents wisely purchased underinsured motorist coverage on their personal umbrella policies that matched the limits of liability protection afforded by the umbrella policies. Sara, as a member of her parent’s household, was afforded the protection of that coverage.  As a result, while Sara will continue to struggle with her injuries, she and her family will take comfort in knowing that her financial future is protected.

Gluck’s Legal Takeaway

Protect yourself and protect your family by purchasing Underinsured Motorist Coverage in an amount that makes sense for you and your family. It is very affordable coverage, as substantial coverage costs as little as a couple of hundred dollars a year. You will be purchasing peace of mind and a safety net of coverage that you will not regret in the event of injury.

Stay healthy and ride safely!

If you have questions about a particular incident or more generally about the subject matter of this column, feel free to contact Ron Gluck at gluck [at] bwglaw.com

Ron Gluck is a founder and principal at Breakstone White and Gluck in Boston. Throughout his 35 year legal career Ron has represented seriously injured individuals in a variety of cases including cycling accidents involving catastrophic injury and wrongful death. Ron is a CRW member.   

 

 

 

 

Why Increasing Intensity is Good for All Road Cyclists

We are proud to offer an article by the highly regarded Coach John Hughes, who has written extensively about bicycle training including nutrition, conditioning, slowing the aging process and otherwise keeping fit.  Among his personal accomplishments in endurance racing,  John set the course records for the Furnace Creek 508 in 1989 and Boston-Montreal-Boston in 1992.  He has been a USA Cycling certified coach since ’96, and has lectured on endurance at numerous events.   John has coached CRW members and has earned high praise for increasing their fitness in preparing for ultra-endurance cycling events and facilitating recovery after major surgery.

 

Why Increasing Intensity is Good for All Road Cyclists

By Coach John Hughes

 

Every roadie – from health and fitness riders to high performance racers – can benefit from intensity exercise. Intensity exercise doesn’t mean “no pain, no gain.” It simply means riding harder than you usually ride.

Why does riding harder help? Your body has two different types of muscle fibers:

Slow-twitch fibers that contract slowly and generate relatively small forces but have great endurance. These fibers provide the power for activities that require sustained muscular contractions, such as an endurance ride. The harder you ride, the more slow-twitch fibers you activate and train. They are called slow-twitch fibers because of the relatively slow rate at which the fibers contract (not how fast you are spinning).

Fast-twitch fibers generate about twice the force of slow-twitch fibers; however, these fibers are more easily fatigued than slow-twitch fibers. Once you are using all of your slow-twitch fibers, your fast-twitch fibers also kick in. These fibers are especially important for exertions that require more force, such as a hard climb or riding into a stiff headwind. These are called fast-twitch fibers because of the relatively fast rate at which the fibers contract.

If you only do endurance riding, you’ll only train your slow-twitch fibers. By doing vigorous riding (riding harder), you’ll also train your fast-twitch fibers.

How is “hard” defined?

Most coaches describe intensities using a hierarchy of different zones. Here’s my system in terms of Rate of Perceived Exertion (RPE), with the intensities ranging from an RPE of 1 up to 10. Your body doesn’t shift gears like a car or your bike, but rather increases power on a continuum, which is why the RPEs overlap.

  • Digestion pace: How you ride after a big meal, an RPE of 1-2. This is the pace for active recovery rides.
  • Conversation pace: You can easily carry on a conversation in full sentences, an RPE of 2-3. This pace builds endurance.
  • Hill climbing and headwind pace: You’re climbing a long, moderate grade or riding into sustained wind. You’re working hard enough that you can’t whistle but can still talk in short sentences, an RPE of 3-4. At this pace you’re improving your cruising speed.
  • Power pace: You are riding harder up a relatively short, steeper climb or into a stiff headwind but not yet sub-barf. You can talk in short phrases but not short sentences. An RPE of 4-5.
  • Sub-barf pace: You’re making a hard, sustained effort, an RPE of 5-6. This is the pace for a 20-40 km time trial or racing up a climb.
  • Barf pace: This is the classic hammering pace, a hard effort for 5 – 10 minutes — any longer and you’d barf — an RPE of 6-7.
  • Eyeballs out pace: Riding as hard as you can for only a few minutes with your eyes practically bugging out, an RPE of 8-9.
  • Ouch pace: Sprinting at maximum effort, an RPE of 10.

I also define these paces in terms of heart rate and power. You can download a spreadsheet with my training zones here <http://www.coach-hughes.com/resources/resources.html> You can enter your own lactate threshold or functional threshold power to calculate your personal training zones.

What’s Right for You?

What’s your normal riding pace? The next harder pace is the initial right pace for your intensity training. Intensity training does not mean no pain, no gain! You don’t have to kill yourself when adding intensity. It just requires stepping up the pace at which you normally ride.

If you currently ride on the flats at a conversational pace (RPE 2-3), then adding riding at the hill climbing/headwind pace (RPE 3-4) will improve your riding. If you can ride at an RPE of 3-4, then incorporating power pace riding (RPE 4-5) will improve your riding. If you normally include power pace riding (RPE 4-5), then stepping up to some sub-barf riding (RPE 5-6) will improve your riding.

Every intensity training ride should include a warm-up, a main set and a cool-down.

For the main set, some riders like unstructured intensity rides. I’m one of those riders. For example, ride a course with rolling hills. Ride to the first hill to warm up. As the main part of the workout, climb each hill at the planned intensity and recover until the next climb. After the climbs, then cool down by riding home.

Other riders like more defined, structured intervals. For example, warm up for at least 15 minutes. For the main set repeat 3 to 5 times [5 minutes at a heart rate of 135 - 145 and 3 minutes recovery]. Cool down for at least 15 minutes.

Both structured and unstructured workouts are effective.  I’ve coached many cyclists for the Race Across AMerica. One year one racer did unstructured workouts using RPE and another rider used a heart rate monitor and did intervals.  They finished fourth and fifth.

Here’s more information

 

Coach Hughes has written over 40 eBooks for RoadBikeRider.

We thank Bob Wolf who assisted in securing this article, and helped in its preparation.

 

Favorite Club Rides

Eli Post

Last month we reported on finding routes for riding solo through the Ride With GPS library. Another approach for finding routes is to look at “favorite rides” which are those rides which are repeated on the club calendar and draw riders year after year. They are listed here in alphabetical order of the start towns, but we are not ranking them. All have won a place as exciting rides, and we know they will be rewarding. Note that the start locations may not be available when you elect to ride.

 

Bedford: Apple Pi Ride https://www.crw.org/content/apple-pi-ride-0

This may be the granddaddy of rides as it goes back to 1998. There are routes of 35 and 55 miles taking you to western suburbs and country roads.

 

 

 

Berlin: Back Roads of Switzerland https://www.crw.org/content/back-roads-switzerland-6

This is a hilly ride and has beautiful roads and splendid views. 30, 50 or 65 miles

 

 

 

This is the famous annual 19 mile New Year Day ride which runs on a day when there is virtually no traffic in Downtown Boston. It's an ideal outing now with little traffic on Boston streets.

 

 

Boxford: Bagels and a Witch https://www.crw.org/content/bagels-and-witch-12

This is a North Shore classic with routes of 20, 45 and 53 miles, all on quiet roads.

 

 

 

 

Concord: Bridges of the Sudbury River https://www.crw.org/content/bridges-sudbury-river-3

The Bridges ride is an early spring favorite as it includes an easy 19 mile option along with 27 and 36 miles. It's been on the CRW calendar for over 25 years. You ride over twelve bridges, and even see one that George Washington crossed.

 

 

Concord: CRW 50th Verrill Farm https://www.crw.org/content/crw-50th-verrill-farm-1

The routes we put together for the club’s 50th celebration won high marks. You have the added benefit of starting at a genuine farm. There are routes of 31, 51 and 64 miles listed. Also there is an Intro Ride of 17 mile HERE . This is not a beginner's ride, but an introduction to group riding.

 

Dover: In Search of Llamas https://www.crw.org/content/search-llamas

Explore the towns south and west of Boston on rural roads with distances of 39 or 52 miles

 

 

 

 

Dover: Moose Hill Mania https://www.crw.org/content/moose-hill-mania-1

This is another ride starting in Dover but a very different one. It heads south to the Moose Hill Reservation in Sharon and includes a dramatic loop around a Lake.There are two routes: 32 and 49 miles.

 

 

Hingham: South Shore Coastal Ride https://www.crw.org/content/south-shore-costal-ride

You will not find a prettier ride than this with coastal views, and quaint waterfront towns. 28 and 41 miles.

 

 

 

Lexington: Al Bolea Memorial Ride https://www.crw.org/content/annual-al-bolea-memorial-ride-1

This memorial ride starts at a convenient, central location with routes of 20, 37, and 52 miles. It has been run annually and draws a large crowd.

 

 

Manchester By The Sea: Cape Ann and North Shore https://www.crw.org/content/cape-ann-and-north-shore

The ride includes picturesque towns and ocean views.Routes are 30, 47, and 63 miles.

 

 

Middleborough: Cranberry Harvest Ride https://www.crw.org/content/cranberry-harvest-ride

The Cranberry ride started out as a weekend ride, and was so well received that we made it a club century ride. There are multiple route options here for every rider. 30, 43, 66 and 100 miles.

 

Needham: Needham, Dover and Beyond https://www.crw.org/content/needham-dover-and-beyond-14

This started out as the club’s Saturday Morning Fitness Ride, one of our most popular rides running for over 500 continuous Saturdays. It has options for beginners as well as advanced riders. Routes are 19, 27 and 41 miles.

 

Sudbury: Rosy Cheeks https://www.crw.org/content/rosy-cheeks-0

The routes feature quiet, scenic, well-loved roads with a few hills thrown in for good measure 28 and 44 miles.

 

 

 

Sudbury: Climb to the Clouds https://ridewithgps.com/events/75164-crw-climb-to-the-clouds-2019

No favorites list would be complete without CTTC. It is a challenging set of routes and you are rewarded with a splendid view atop Mt. Wachusett.

 

 

 

Eli Post is Editor of WheelPeople.

 

 

 

CRW Forums

Rami Haddad

 

 

There are several forum options for club members to exchange ideas, discuss rides, propose events, and swap gear. We encourage your participation, but ask that you be kind and courteous, no hate speech or bullying, and no promotions or spam. With that, here are the options, which include our Google Group, Facebook Group, Strava Club, and Slack Development Group. Feel free to mcccxxv [at] outlook.com (email me) with any questions.

 

Google Group. To subscribe to this group, send an email to charlesriverwheelers+subscribe [at] googlegroups.com. You can choose the frequency of messages: all, combined in daily digest, or none to read them only on the web.

To unsubscribe, send an email to charlesriverwheelers+unsubscribe [at] googlegroups.com .

Facebook Group at https://www.facebook.com/groups/crwheelers We have a new Facebook Group that is open to all and allows members to interact directly.

Strava Club at https://www.strava.com/clubs/charles-river-wheelers

Slack Development Group is a forum for those interested in structuring programs and activities around performance improvement. Request to join from devogroup [at] crw.org

More information is available at https://www.crw.org/content/facebook-internet-mailing-list

Rami Haddad is CRW VP of Communications.

 

 

 

 

Smart Vs. Dumb Trainers

WheelPeople Editors

 

There was a lively discussion on the club’s Google Group about trainers. A member wanted to upgrade to a smart trainer and asked for leads. This request solicited multiple responses and we thought the discussion was of sufficient interest to anyone considering such an upgrade and we decided to report it. This is not an investigation into smart trainers for home use, but a recitation of member responses. We include some reference links at the end.

  • A couple of years ago I bought a Kickr Snap at Wheelworks and I’ve been very happy with it. It was also a great deal at the time with our 15% WWMS discount but I checked with the store recently and with the lower traffic and less revenue, they’ve suspended that nice benefit we had so you may want to wait until that discount is reinstated if you’re going to buy one from Wheelworks
  • Got a Kickr Core a month ago and love it. I use Zwift and the fact that it adjusts the resistance based on the gradient adds a lot to the rides. I chose Kickr because I also wanted to get a Kickr climb and it is only compatible with Kickr trainers. Among their trainers I chose the Core because it was the cheaper (smart) option and so far I have no complaints!
  • I have had a Cycleops Hammer 2 for over 1 1/2 years and it is awesome when used with Zwift. Last season was my best on the road and I was 67 then. Keeps getting better
  • Just got a Wahoo Kickr Core. Love it
  • I bought a Wahoo Kickr Core last Dec and love it. Setup of the Kickr Core was easy and the instructions clear and concise. I linked the Kickr Core with the Rouvy app, and it all works seamlessly. My phone is connected to a TV so the Rouvy training routes make using the trainer a lot more interesting and very realistic, especially when the trainer’s resistance increases on uphills. All in all, I am very happy with the Kickr Core and it certainly helped get thru the winter months.
  • I should mention that my Kickr is the Core also; there are models below and above it, and accessories.  If you live near Newton, see Thea (the mgr) or Carrie at Landry’s, Needham St.
  • I bought a Tacx Neo 2 years ago and it’s been pretty flawless. Tacx has some side to side compliance, so it gives a little when riding out of the saddle. This reduces stresses on carbon seat stays. It has enough clearance to accommodate disc brakes and works with solid axles as well as skewers. I do need to change out a little hardware to swap axle types. Tacx is pretty quiet - all I hear is drivetrain noise. I keep mine in the garage. It’s cooler than the house, so I don’t need to mop up pools of sweat or put it away between rides. I bought a sturdy music stand to put the laptop on in front of the bike. And a small fan to help keep cool. 
  • Have had the Wahoo KICKR for 3 years and use it very heavily (over 2,000 miles this year alone) with ZWIFT.  Love both.  Have had zero problems with the KICKR.

 

References:

Wahoo KICKR, CORE and SNAP
 
TACX NEO
 
CycleOps Hammer
 
Zwift app

 

 

 

 

Volunteers Needed

Lisa Najavits
 
 
We are looking for volunteers for the following positions: 
 
Merchandise Coordinator
The CRW Merchandise Coordinator supervises all aspects of CRW kit design, manufacturing and sales.  Working with designers, the merchandise coordinator selects the designs in consultation with the Board.  The coordinator negotiates with and selects vendor(s) based on quality, pricing and capabilities.  The merchandise coordinator supervises the online kit sales set up by vendors.  The Merchandise Coordinator reports to the President. 
 
Associate Webmaster
The Associate Webmaster will work with our current webmaster, Jack Donohue, to make enhancements to our existing club website.  Knowledge of Drupal and CiviCRM are desirable but if you have a web background, you will learn them quickly.
 
Smartphone App Developer
We are looking for a volunteer to help us develop apps for ride start applications.  These include CRW membership and ride check-in functionality. 
 
Wheelpeople Interview Writer
The interview writer will work with the club to identify a member to interview for an occasional new Wheelpeople section called "Volunteer Profile". You can identify who you want to interview and do the interview any way you want (e.g., a podcast-style recording, or written version). There is flexibility and also you'll get guidance and any help you need along the way. It's a great way to get to know some other club members and to contribute to the newsletter. 
 
Please contact director [at] treatment-innovations.org (Lisa Najavits) if you are willing to help out.
 
For more information on volunteer positions go here https://www.crw.org/VolunteerJobs

 

Lisa Najavits is on the CRW Board of Directors and is VP of Volunteers

 

 

What Every Cycling Newbie Should Know

Jack Donohue
 
Those of you who are joining this sport for the first time may not be aware of many truths we veterans hold to be self evident.  So here are a few things you need to know before venturing on club rides.
 

 

  • Helmet - This is cycling 101 and the entrance requirement to join our group.  If you ride regularly you will inevitably take a spill, and you really want something between your head and the pavement.
  • Mirror - You wouldn't drive your car without a rear view mirror, same goes for cycling, you need to know what's coming up behind you as well what's in front of you.  You can get one that attaches to the handlebars, but most folks go for little ones that attach to your helmet (already found another use for that).
  • Braking - When you're riding by yourself, you can brake with reckless abandon, but when you're in a group, braking suddenly is a bad thing, since it can cause a rider behind you to touch wheels, which usually results in that rider going down.  Another use for that rear mirror, to check periodically if someone's on your wheel.
  • Cycling shorts - Sure, you can ride around in cut-off jeans and your tighty whities, but in the long run your tender tush will thank you for investing in an honest to God pair of cycling shorts with padding.
  • Footwear - nothing wrong with flat pedals and sneakers for a casual ride, but if you're trying to reach the next level, having a firm connection between your feet and the pedals is more efficient.
  • Cotton - cotton is comfortable, and will keep you warm, until you start working hard and sweating, then your hoodie will turn into a soggy mess of clammy cloth.  There are many space age fabrics these days that can wick the moisture away and keep you warm and dry.
  • Jerseys - buy one of these and you've joined the Serious Cyclist club.  The main feature of a real died in the wool bike jersey is they have pockets in the rear, which you won't have once you've given up your cutoff jeans.  There are usually three pockets, where you can stow your wallet, your cell phone, and other stuff (see below)
  • Baggage - you may want to travel light, but there are a few must have things for your bike that you need to bring along, such as spare tube, tire irons, hex wrenches.  In days of old everyone carried a pump attached to the bike but CO2 cartridges have mostly replaced them.  If you go the CO2 route, better practice beforehand so in the heat of the moment you'll know how to use them.  Otherwise you'll find yourself with a flat and an empty CO2 cartridge.  As far as how to carry these fine tools, there are several options.  You could cram it all into your jersey pocket.  Aha, we found a use for that third pocket.  The other approach is to get a bag that attaches to the bike.  These come in all sizes and shapes.  In days of old, handlebar bags were in vogue.  These attached as you might suspect to your handlebars.  There were looked at askance by some because if you crammed a lot of stuff in there, it would affect bike handling.  The next best thing is a seat bag that attaches to your seat (no surprises here)  If you get a big one, you can stuff in your tools, lunch, extra clothing, etc
  • Extra clothing - Now that you have that fine bag, you really want to bring an extra layer in case the weather changes for the worse.  A light wind shell is very effective in keeping you warm should it, God forbid, start raining, or if the temperature suddenly plummets.
  • Layering - You want to be able to adjust your gear as you warm up.  In the winter, if you're warm at the start, you will be roasting down the road.  So you want to wear many thin layers that you can put on or take off easily as your body warms or the outside temperature changes.  If you start out wearing a down parka, you'll be warm at the start but you don't have many options once your body is pumping out calories.
  • Tires – Bikes, unlike cars, need their tires pumped up frequently, lest you run the risk of the dreaded pinch flat, which happens when tire pressure is low and you hit a bump and squeeze the tube into the rim causing a flat.  Good practice is to top up the tires at least once a week.

Jack Donohue is webmaster and has held numerous volunteer positions with the club.

 
 

Club Calendar Available on your Mobile Phone

Rami Haddad

You can now subscribe to the club calendar to view on your mobile phone along with your other calendars, holiday schedule, & events. We previously reported that Android phones did not sync with updates to iCal. However, we researched options, and include instructions below.

Follow these steps on iPhone iOS 14:

  • Open this article on your mobile device
  • Copy the following account address https://www.crw.org/rides-calendar/ical/month/calendar.ics
  • Open Settings
  • Select Calendar
  • Select Accounts
  • Select Add Account
  • Select Other
  • Add Subscribed Calendar
  • Paste the text with address above in Server field
  • Next
  • Save
  • Each event has a link to full details.

Follow these steps for Android phones: 

First open your calendar in a browser on your desktop (Chrome recommended):
 
 
To add the CRW Google Calendar to your Google Calendar
 
  • On the left hand side, click the + sign next to "Other calendars"
  • Choose "Subscribe to calendar"
  • Enter "crwcal [at] gmail.com" under "Add calendar"
  • Select the settings you want  
  • Each event has a link to full details.
See example screen image from iPhone showing several calendars for holiday, personal, & rides. Notice that starting time for all rides is 00:00. This is intended while our ride program is stopped during COVID-19 pandemic. The schedule will appear correctly with starting time once the program resumes.
 

Which Burns More Calories, Running or Cycling?

By Dr.Gabe Mirkin

Have you wondered whether you burn more calories when you run or when you ride a bicycle? The standard comparison is that one mile of running equals a little more than three miles of cycling, but that’s lousy science.

It all depends on how intensely you exercise. Running requires the same amount of energy per mile at any speed (generally 110 calories per mile), but cycling is slowed so much by wind resistance that the faster you ride, the harder you have to pedal and more energy you use. This means that you have to compare your running and cycling at different cycling speeds.

If you hate math and don’t want to crunch the numbers yourself, you can use this handy online calculator.

If you want to understand the math, Dr. Edward Coyle of the University of Texas in Austin has made the calculations easy by providing conversion factors for different riding speeds. First he determined average values of oxygen consumption by cyclists to estimate the approximate caloric equivalence between running and cycling.

For example, riding 20 miles at 15 mph causes you to burn 620 calories (20 miles X 31 calories per mile = 620 calories). To find the same value for runners, take the 620 calories and divide them by 110 calories per mile for running and you get 5.6 miles to burn the same number of calories. So riding a bicycle 20 miles at 15 miles per hour is equal to running 5.6 miles at any speed.

Dr. Coyle’s conversion factors for different cycling speeds are:
• 10 MPH (26 calories per mile) = 4.2
• 15 MPH (31 calories per mile) = 3.5
• 20 MPH (38 calories per mile) = 2.9
• 25 MPH (47 calories per mile) = 2.3
• 30 MPH (59 calories per mile) = 1.9

Divide the number of miles ridden by the conversion factor for your riding speed to tell you the equivalent miles of running at any speed. Thus, for 20 miles ridden at 10MPH, divide 20 miles by 4.2, which tells you that your ride is equivalent to 4.8 miles of running.

This formula is for an average-size adult who weighs approximately 155 pounds. A larger cyclist would divide by a slightly higher number; a smaller cyclist, by a slightly lower one. Wind and hills are not accounted for, nor is drafting (riding behind another cyclist), which can reduce your energy expenditure by up to one-third.

Other Factors to Consider When Comparing Running and Cycling

• Running causes more wear-and-tear injuries: If you exclude getting hit by a car, it is safer to cycle than to run. Cycling is done in a smooth rotary motion with almost no impact force. On the other hand, runners are far more likely to become injured than cyclists because of the high impact of their feet hitting the ground. When you run at a six-minute-per-mile pace, your foot hits the ground with a force equal to three times your body weight. This force is transmitted up your legs to your hips and back, and done repetitively, it can shatter bones and tear muscles and tendons (Br J Sports Med, Apr 2016;50(8):450-7). Runners who are injured frequently are likely to benefit most by shortening their strides, which then coincidentally increases likelihood of their landing on the front part of their feet, rather than on their heels

• Cycling does not strengthen your bones: The high impact force of running strengthens bones and helps to prevent osteoporosis. Cycling has not been shown to prevent osteoporosis because it has little or no impact force. Cyclists need to add a resistance training program (weight lifting) to gain the bone-strengthening benefits of exercise.

My Recommendations

All aerobic exercise makes your heart stronger and helps to prevent heart attacks, and exercising intensely is more effective than just casual exercise. Everyone should try to exercise every day to help prolong life and prevent disease. Choose running, cycling, or any other aerobic exercise that you enjoy and will do on a regular basis. If you exercise with a partner or make other friends who share your love of your sport, you will be more likely to continue to exercise faithfully as you age.

 

 

 

This article is courtesy of Dr. Mirkin and Road Biker.
 
 
 

Guarding Your Bike

Eli Post
We all have had the dilemma of what to do with your bike if you are taking a break and the bike will be out of sight for a bit. Carrying a lock is the most obvious solution, but many don’t want the added weight for occasional use. Well here is a novel solution.
 
My son has been exploring his neighborhood in the DC area by bike. The other day Alex saw a path in the woods and decided to park his bike and check out the path. After his exploration he emerged from the woods to see a living thing by his parked bike. His first thought was that there was a diabolical plot in process, but then he realized it was a deer. FYI Alex is trained in systems engineering and quickly considered all options: was the deer planning to steal the bike, take it for a joy ride, or guard it for Alex while he hiked. You must admit any of these options might be true. Turned out the deer was friendly when Alex moved closer so he concluded it was a guard deer.
 
You need to squint and look carefully at the image as it was taken in dim light. You can see the wheel of the bike and the outline of the deer. The two bright circles are either the reflection of the camera flash or the deer was emitting lasers out of his eyes to nab any potential bike thief. Needless to say, Alex put the deer under contract and can now park his bike at random with a guard deer on the job. So find your own deer and relax when you take a break.
 
 

 

 

June Film Festival

Alex Post

 

Nothing beats an actual ride, but sometimes a good video can almost take us there, so enjoy our little monthly virtual film fest. We welcome any suggestions for future selections.  

Dream Ride III
A sense of adventure and exploration drives this rider to seek out distant lands and find his happy place. 6 Mins.
 
 
 
 
 
 
 
 
Escape
 
Innovative and Crazy Bikes
One might think they had seen it all in the cycling world, but innovations abound, either for practical purposes, whacky fun, or a mix of the two. You could round out your collection with a James Bond snow bike including flame thrower, an opposite facing tandem, or perhaps take a spin on the worlds longest bike.  11 Mins.
 
 
 
 
 
 

 

 

Alex Post is a CRW member who lives in Virginia, but regularly visits MA to bike with his dad. He has also led rides for CRW.

 

 

Looking Back

Brandon Milardo

 

In the June 2000 issue of Wheelpeople, CRW entered the digital age, as the front page contained instructions for subscribing to the internet mailing list and the pilot issue of Wheelpeople via PDF. According to the article, the Wheelpeople emails were “experimental at this stage. We will only make the necessary modifications to the membership program to support this if we get enough people to warrant this.”

In ride news, June saw a number of long rides advertised, starting with the Cape in a Day ride (120 miles) on June 17. Bike tickets for the ferry from Provincetown to Boston were $23. The long continued in July, with a double century to Cape Cod and Woods Hole on July 8, The King’s Tour of the Quabbin (62, 100, and 125 mile options), Velo Vermont on July 21-23 (which included the Mad King Challenge route, with 9000 feet of climbing and four mountain passes), and, of course, the Climb to the Clouds on July 16. Registration for the Climb to the Clouds was $5 on the day of the event.

 

 

 

 

 

 

 

 

RWGPS Update

Eli Post

 

Over the last several months we have reported on Ride With GPS features and fitting your bike to take advantage of the technology. This is a summary and update, and response to questions we’ve received along the way.

 

 If you missed any of the reports on our Club account, cell phone mounts, battery life, and mobile planner, all are available from the homepage. Go to “Members Only” and scroll down to the “Ride With GPS” menu link.

 We reported on finding local routes in the RWGPS library Here.

 RWGPS produced an informative information page on their new mobile route planner Here
 

 Several questions were received about the how to load a CRW route onto your cell phone. There are multiple ways, but here is the most direct. Go to www.crw.org on your phone’s browser and look for the ride you are interested in, and then find the section on Route Maps. Click “GPX” under Download, and the route should open in the RWGPS app. Another option is to find the route on your computer and email yourself the link, which you can then open in the app. Obviously this works only if you are able to receive email on your phone.

 

 

Bike Handling Skills

John Allen

Bike handling skills never go out of date. Now is as good a time as any to practice -- maybe better - as you get to spend more time riding alone. Big parking lots at educational institutions are empty and offer plenty of room to practice. (Well, if a family with kids has occupied a parking lot, as it happening these days, you might want to move on, or talk at social distance to work out an arrangement to share the space. You don't actually want to have to use bike handling skills to avoid one of the kids!) Here's an article by Bob Zogg and the Safety Committee from 2005 that covers the topic. The full article is here http://wpp.crw.org/safety/2005/05aug-BikeHandling.php

We have an update for the last paragraph on "Taking a Course"

Taking a Course: There’s nothing like coaching from a skilled instructor with plenty of concentrated practice to really nail these skills. Unfortunately, in-person courses are on hold for now, but you can find good advice on the Web sites of the League of American Bicyclists and CyclingSavvy. (bikeleague.org, cyclingsavvy.org.) Massbike has a page with dates pending, too, https://www.massbike.org/individual_classes .

 

The Athlete’s Kitchen - Food, Athletes & Joy of Eating

Nancy Clark

 

The Athlete’s Kitchen- Food, Athletes & Joy of Eating

Copyright: Nancy Clark MS RD CSSD May 2020

Once upon a time (before WW-II), daily life revolved around structured meals: enjoying a hearty breakfast, dinner (at noon), and supper (at night). When women entered the workforce, eating patterns changed—lighter breakfasts and lunches, with bigger family-focused dinners. Fast forward to pre-COVID 2020, youth sports and life’s busy-ness totally disrupted dinner-times; structured meals got lost in the shuffle. Today (week #8 of COVID shut-down), our stay-at-home lifestyle has gifted many of us with time to cook breakfast, enjoy lunch, and have family dinners. Yet, many athletes are feeling confused and/or uneasy about how they are eating:

 “I’m sleeping until 11:00 a.m. Should I eat breakfast—or lunch—when I get up?”

 “I now have easy access to food given I’m working at home. I spend too much time grazing. Seems like I am hungry all the time.”

 “My eating habits are weird. How should I be eating—what is “normal” eating?”

Sound familiar? To add a supportive framework, joy to meals, and answer the question What is normal eating?, I turn to eating authority Ellyn Satter, author of Secrets of Feeding a Healthy Family (a book every parent should read; EllynSatterInstitute.org). Here is her definition of “normal eating”:


 Normal eating is going to the table hungry and eating until you are satisfied. It is being able to choose food you like and eat it and truly get enough of it—not stopping eating just because you think you should.

That is, did you stop eating breakfast today because the oatmeal in your bowl was all gone? Or were you truly satiated? At the end of lunch, did you stop at your one-sandwich allotment, even though you wanted more? If you are “feeling hungry all the time,” you likely ARE hungry; your body is requesting more fuel. Trust it. You’ll end up eating more sooner or later, so please honor that hunger and eat more now. 


Normal eating is being able to give some thought to your food selection so you get nutritious food, but not being so wary and restrictive that you miss out on enjoyable food. 

That is, have you put yourself in food jail and banned “fun foods” like cookies, cupcakes, and chips, out of fear of over-eating them? Ideally, your meal plan includes 85-90% quality foods, with 10-15% fun foods. You need not eat a perfect diet to have an excellent diet. Some “fun food” in the midst of a pandemic can be, well, fun!


Normal eating is giving yourself permission to eat sometimes because you are happy, sad, or bored, or just because it feels good.
Yes, food is a way we celebrate, mourn, and entertain ourselves. Sometimes we even need a hug from food, despite being not hungry. One bowl of ice cream will not ruin your waistline nor your health forever. That said, routinely overindulging in ice cream as a means to distract yourself from life’s pain will not solve any problem. If you are using food as a drug, to not start eating can be easier than stopping once you have started.


Normal eating is mostly three meals a day, or four or five, or it can be choosing to munch along the way.

Most athletes require fuel at least every 3 to 4 hours. Those who “graze all day” commonly under-eat at meals. If you stop eating because you think you should, not because you are satiated, you will feel the urge to graze. Solutions: eat the rest of your breakfast-calories for a mid-morning snack, eat an earlier lunch, or better yet, give yourself permission to eat enough satiating food at breakfast. Living hungry all the time puts a damper on your quality of life, to say nothing of impairs athletic performance.


Normal eating is leaving cookies on the plate because you know you can have some again tomorrow, or it is eating more now because they taste so wonderful.
If you are banning fun foods from your house because you can’t eat just one cookie, think again. Denying yourself permission to enjoy a few cookies boosts the urge to eat the whole plateful. I call that “last chance eating.” You know, “last chance to have cookies, because tomorrow I am back on my cookie-free diet.” Depriving yourself of cookies leads to binge-eating. Try planning in forbidden foods every day. They will soon lose their power.


Normal eating is overeating at times, feeling stuffed and uncomfortable. And it can be undereating at times and wishing you had more. Normal eating is trusting your body to make up for your mistakes in eating. Yes, even normal eaters overeat. It’s normal to have too much birthday cake, too much Sunday Brunch, too much ice cream. When competent eaters overeat, they listen to their body’s signals – and notice they take longer to get hungry again. That is, if you have a hearty brunch, you will be less hungry that evening. Trust me. Rather, trust your body.

Hunger is your body’s way of telling you it has burned off what you gave it, and now it is ready for more fuel. You want to honor hunger and eat intuitively, like kids do. Kids eat matter-of-factly; they stop eating when they are content. Adults (especially weight-conscious athletes), don’t eat when they are hungry, then don’t stop when content. Rather, they “cheat” and guiltfully stuff themselves with forbidden foods —last chance before the diet starts again!


 Normal eating takes up some of your time and attention, but keeps its place as only one important area of your life.

If you are spending 90% of your time thinking about food, you are likely hungry 90% of the time. (If humans didn’t think about food, they would never think to eat.) If you eat until you are satisfied, you will stop incessantly thinking about food. That said, food-thoughts can be a way to distract yourself from stuff you really don’t want to think about. In that case, talking with a counsellor might be helpful. Smothering your feelings with chocolate will not solve any of your problems.

In short, normal eating is flexible. It varies in response to your hunger, your schedule, your proximity to food, and your feelings.

Many athletes very rigidly eat the same foods every single day. A sports nutritionist can help add variety (more nutrients), flexibility, and more joy to eating. Food can and should be one of life’s pleasures, both when training and in the midst of the pandemic. 

 

Boston-area sports nutritionist Nancy Clark, MS, RD counsels both casual and competitive athletes, helping them learn how to eat competently. Her best-selling Nancy Clark’s Sports Nutrition Guidebook is a helpful resource. For more information, visit www.NancyClarkRD.com.

 

 

 

 

June Picture of the Month:

Eli Post

This is the MCRT abandoned railroad bridge crossing the MBTA Fitchburg Line, ¼ mile west of Jones Rd in Waltham.Photo was taken on May 15, 2020 by Glenn Pransky and wife Terry Snyder is on the bridge.The photo is newsworthy due to the patchwork of boards and the narow path between the tracks making this an adventure, hopefully one without a FDGB (Fall Down Go Boom) as you head across the tracks to get to the adjacent trail. Larger Image.