August 2022 WheelPeople

Articles
 

Sandy Gray

Eli Post

 

Sandy Gray was president of CRW in 2017 and 2018. We are saddened to report that Sandy died on July 6, 2022. He was on a ride with friends and had a horrific crash. He was 70. Despite the best efforts by EMT’s and police, Sandy did not make it. Although he had serious health issues, Sandy was doing what he loved best. That is not meant to be conciliation to friends and family, but we note he loved riding and was surrounded by friends when he died.

Stan Kay was on the ride and said “I am saddened and stunned. We were joking and chatting with Sandy on our ride, and then suddenly this horrific event takes him from us and his family in an instant. Words cannot adequately express the grief that we must all be feeling, and the sense that each of our own lives are equally fraught with fragility.

Bernie Flynn preceded Sandy as president “Sandy took up cycling relatively late in life; he really was more of a motorcyclist before he rode a bike across the United States. That was the way he got into cycling shape. Afterward we rode together often. He was fun to ride with, full of irreverent stories and not afraid to share an opinion or two. I persuaded him to become the president of CRW when my term ended. He occasionally wondered how I tricked him into doing that. Like many of us his health and  relentless aging slowed him down. I got an e-bike and eventually so did he. I always felt a warmth of spirit from Sandy. He was curious about others and cheerful. Everyone who rides a bike knows how unpredictable the next moment can be, but we do it in order to live to the fullest. Sandy was like that, always full of life. He will be missed. Very sad and shocking! “

Eli Post served on the CRW board with Sandy. “He took his role seriously and was a productive member of the Board. He was always cheerful and I enjoyed working with him."

There were many other members who remember Sandy and chatting with him on rides, who are shocked by the news, and will remember this as a sad and difficult day. Bob Wolf who was on the ride with Sandy talks about “a friend, avid cyclist, and motor cycle enthusiast who was upbeat and looking forward to riding more with the group this season”.

A wake was held for Sandy on July 11, and there was a large contingent of his CRW friends to pay last respects. At the family’s request, some folks are donating to CRW in lieu of sending flowers. The club is collecting the checks and will set up a fund in Sandy's name. The club is actively considering how the donations might best memorialize Sandy. If you wish to donate go here

 

We express our heartfelt condolences to his family for their loss.

We received  a note from Sandy's family:

To Everyone in CRW,

Thank you so much for the beautiful floral arrangement! You are wonderful people and Sandy and I enjoyed the parties and Sandy the rides. Bless you all.

The family of Sandy Gray

 

Russ Keene was a riding buddy and provided some photos which reveal the wide role that biking and CRW played in Sandy's life.

Presenting a volunteer award as CRW president

Helping out at a CRW century ride.


 

Riding with friends.

 

Enjoying an after-ride lunch with friends.

Bob Wolf is another riding buddy who also wanted to share some photos.

 

Adventure Ride: Vermont’s Green Mountain Gravel Growler

Steve Carlson

 

Ride Leaders Steve Carlson and Steve Delaney took a team of riders to Vermont for a second consecutive year.   

This time, the trip was crafted after the Green Mountain Gravel Growler featured in Bikepacking.com and certainly did not disappoint!

 

Eight riders embarked on a three-night/four-day, mixed terrain adventure.  The trip was approximately 165 miles with over 10,800 feet of climbing.  Biking an average of 40 miles daily, the trek attracted a variety of CRW members and many first time bikepackers.

 

The trip began in Burlington and included overnight stays in Montpelier, Warren and Bristol before heading back to Burlington.  The charm of these small towns and their inns greatly added to the experience.

 

As seen from the eyes of the riders, it would have been hard to figure out how to spend a better four days escaping the sweltering heat of the Boston area.

 

 

Trip highlights included:

Beautiful route- gravel, dirt, asphalt, class IV’s, bike paths and some single track

Great weather—not too hot or humid with no rain drops during our ride!

Iconic and scenic covered bridges

Craft beers

Swimming in refreshing Bartlett Falls (plus, plus, plus!)

Maple Creamees (everyday by one rider!)

Up & Over Lincoln Gap (a must try for the DEVO guys!)

Lonesome gravel and dirt roads tunneled through beautiful forests and trees

The Warren Store, and multiple other delightful deli’s and bakeries

 

If leading an Adventure Ride appeals to you, please contact our program coordinatortalktoemilyv [at] gmail.com ( Emily Vigeant).  We have a pretty nice library of established adventures, or you can certainly develop your own.  The appetite among our members is there to join you!!

 

Photos from the trip show the beautiful scenery, and highlight some of the ride experiences.

 

 

11 Tips on How to Ride a Road Bike on Gravel.

This article appeared in a Road Biker Review Newsletter  For a comprehensive set of columns on various aches and pains visit Coach Hughes's website.

 

By Coach John Hughes

 

You can ride your regular road bike on gravel – I do it all the time. Put wider tires on your road bike and you're ready to roll. I ride 28 mm tires on my road bike — the maximum size that fits — and the bike handles well. Some people ride 25 mm and some 30 mm or wider.

 

Photo by Russ Keene from a 10/15/20 gravel ride.

Technique

The tire width is less important than good technique! Because gravel shifts under your tires your bike handles a little differently. The key is to do everything smoothly.

1. Pedal smoothly.

Practice pedaling with a round stroke. If you put too much power into the downstroke your rear wheel may slip.

 

2. Higher gear and lower cadence.

If I ride one gear harder, at a slightly slower cadence, the bike seems to have more traction.

 

3. Use momentum.

If you’re coming to a section with deeper, loose gravel, don’t cautiously slow down too much. If you do so, you may get bogged down and end up pushing your bike. Then it’s hard to remount and get going on lots of loose gravel. The same applies when the road changes from pavement to gravel. You may not want to ride the gravel at 20 mph but you don’t need to slow down to 10 mph.

 

4. Turn in a wider arc.

The bike has a tendency to slide out from under you when you turn the front wheel too much. By taking the long way around a curve you don’t need to turn the front wheel as much.

 

5. Don’t lean the bike.

On the road you lean the bike into the corner but if you do that on gravel the bike may slide out. Corner with the bike more upright and lean more with your body. Practice this first on a paved road.

 

6. Use a loose grip.

The front wheel is going to move around. If you’re gripping the handlebars tightly, then you’ll reflexively try to correct for each little movement of the front wheel. You may inadvertently over-correct and the front wheel will go out from under you. Hold the bars loosely and allow the front wheel to take care of itself.

 

7. Climbing.

Going uphill a smooth round stroke is critical to keep the rear wheel from slipping. As you shift gears try to compensate with your cadence to maintain a constant force on the rear wheel. Any sudden change in power or cadence to the rear wheel can cause it to lose traction. You will notice a difference depending on how much tread is on your tires.

 

8. When you stand.

Out of the saddle you’re applying much more downward force and your rear wheel may slip. Shift your weight back to find the traction point.

 

9. Brake smoothly.

Because it takes longer to stop, start braking earlier and gradually apply more pressure so you don’t lock up the wheels, which is easy to do on gravel.

 

10. Use more rear brake.

As you brake, your center of gravity shifts forward and you unweight the rear wheel, which may skid if you use too much front brake. When you're braking on gravel apply the rear brake just a little more firmly to keep your center of gravity over the middle of the bike.

 

11. Get your butt back.

The above works well on the flats and gentle descents. On steeper descents you need to use more front brake. To prevent going over the handlebars shift your butt to the back of the saddle or even off the back to keep your center of gravity over the bike.

 

Where to Ride Gravel

Before tackling an event on gravel, develop your skills on one of these:

Urban gravel trails. Many parts of the country are creating more and more multi-use paths and dedicated bike trails. Often these are gravel because that’s cheaper than pavement.

Gravel roads are far quieter than many paved roads and traffic is generally slower.

Easy mountain bike trails. Many areas have MTB trails designed for kids and new mountain bikers. These generally don’t have technical spots and are rideable on a gravel bike. If you can’t ride a piece of trail, hop off and push your bike – that’s what I do!

Rails-to-trails is helping to convert old rail lines to bike trails across the country, often through roadless areas.

 

Another inexpensive way to start

If you don’t feel comfortable riding your road bike on gravel, another option is a used mountain bike. Look at thrift stores, garage sales and on Craigslist, etc. Look for a bike with front suspension only, or one with no suspension at all. If your gravel roads are like washboards, then front suspension is great. Some front suspension forks have a lever to shut off the suspension if you don’t want it. If you know you’ll only ride relatively smooth gravel roads then front suspension isn’t necessary, and you waste a bit of energy each time you compress the shocks, particularly when you are climbing.

You might also initially put flat pedals on the bike so it’s easier to put a foot down until you get used to riding gravel.

Once you have a used bike, check everything is tight and works correctly. You may want to put on new tubes and tires. Wider tires will feel more stable on gravel.

Have fun and keep the rubber side down!

 

Related columns:

Coach John Hughes earned coaching certifications from USA Cycling and the National Strength and Conditioning Association. John’s cycling career includes course records in the Boston-Montreal-Boston 1200-km randonnée and the Furnace Creek 508, a Race Across AMerica (RAAM) qualifier. He has ridden solo RAAM twice and is a 5-time finisher of the 1200-km Paris-Brest-Paris.

 

He has written nearly 40 eBooks and eArticles on cycling training and nutrition, available in RBR’s eBookstore at Coach John Hughes. Click to read John’s full bio.  

 

My eBook Anti-Aging: 12 Ways You Can Slow the Aging Process includes chapters on how to meet the American College of Sports Medicine’s recommendations on aerobic, high intensity aerobic, strength training, weight-bearing exercises, balance and flexibility. I include sample weeks and months for different types and amounts of exercise. I give you plans to build up to 100 km and 100 mile rides. I include a plan to increase over two years your annual riding from around 4,000 miles (6,500 km) to over 5,000 miles (8,000 km) a year. You can easily modify the plans for different annual amounts of riding. I discuss the importance of recovery and how to gauge if you are getting enough recovery. I combine the different kinds of training into programs that balance training and recovery. The 106-page is available here Anti-Aging: 12 Ways You Can Slow the Aging Process 

 

 

 

 

The Athlete's Kitchen - Performance Enhancers

 

The Athlete’s Kitchen

Copyright: Nancy Clark MS RD CSS August 2022

News from ACSM: Tools to Enhance Performance

 

The American College of Sports Medicine (ACSM)  is the nation’s largest group of exercise physiologists, sports nutritionists, and a multitude of other sports medicine professionals.             

Each year, at ACSM’s Annual Meeting, members gather to share their latest research. Here are highlights of two talks (June 2022 meeting in San Diego) that might be of interest to serious athletes intent on improving their performance.

 

 

 

Coffee, Caffeine and Caffeinated foods: What Do Athletes Need to Know?

Speakers: Louise Burke PhD. Australian Catholic University and Ben Desbrow PhD, Griffith University, Australia

 

Guidelines regarding caffeine used to enhance athletic performance have changed significantly. Caffeine was once believed to be a diuretic, beneficial in high doses primarily for marathoners, and most effective when consumed an hour pre-event. Almost every aspect of those ideas has been replaced with newer knowledge.

 

• Caffeine is not just for endurance athletes; it offers a three-percent improvement in performance in many real-life sporting events including shorter races and team sports. In addition, caffeine may help athletes such as body builders train harder.

• Caffeine offers similar benefits whether you take it one hour pre-exercise or only during exercise. Even low doses of caffeine are effective when consumed just prior to the onset of fatigue.

• Caffeine helps athletes train better when they are jetlagged or when their circadian rhythms are out of line.

• Caffeine comes in many forms, including caffeinated water, potato chips, gums, gels, sprays, pouches, strips, medications, pre-workout supplements, and pills. The caffeine content of commercial pre-workout supplements can vary from batch to batch (~40 mg difference per serving) Of the top 15 most popular pre-workout supplements, caffeine content ranged from about 90 to 390 mg/serving —and often contained more—or less—of what was listed on the nutrition facts panel.

• Each individual needs to learn from their own personal experiences the right caffeine source and dose for their bodies. Genetics influences the enzymes that break down caffeine.

• If you consume 1 cup of coffee in the morning, most of the caffeine will have dissipated by lunchtime. In general, caffeine stays in the body for about 7 hours. Its half-life (time taken for caffeine in the body to drop by half) ) might be five hours (or less) for some people, but ten hours (or more) for others.

• Female athletes should know that birth control pills almost double the half-life of caffeine, making it more effective for longer.

• If you happen to be a slow metabolizer and then take a pre-workout caffeine boost before your afternoon workout, you might have some caffeine “overlap” from your morning cup of brew. Even if you abstain from caffeine for 12 hours, circulating caffeine might still be detected in your blood due to caffeine accumulation with repeated caffeine consumption.

• Habitual caffeine intake does not seem to influence its ergogenic effect across a range of different sports. That means, if you regularly consume coffee every day, there’s no need for you to stop consuming caffeine for a few days prior to a competitive event. Caffeine withdrawal feels horrible and you’re unlikely to gain any benefits!

 

Biomarkers That Impact Training and Performance

Speaker: Shawn Arent, PhD, CSCS, FACSM, University of South Carolina

 

While caffeine is a drug that can be consumed to influence performance, biomarkers are substances in your body that are indicators of physiological processes. Endocrine biomarkers measure stress and adaptations to training.  Biochemical biomarkers measure muscle damage and inflammation. Nutritional biomarkers measure the impact of diet, such as on blood glucose and iron levels.  

Biomarkers are best used to document changes over time (as opposed to taking one measurement, such as serum ferritin, to see if the measurement simply falls within normal limits). Bio-marker data can help assess changes in performance, recovery, and training optimization. Biomarkers might be able to predict and prevent illness. In an 8-week basic training study, a third of the soldiers whose biomarkers classified them as being over-reached experienced illness.

 

Bio-marker research

The military and some professional athletes and teams are very interested in measuring biomarkers. Connecting biomarkers to measurables like performance, training, sleep, and diet provides context and meaning to the measurements. By keeping athletes healthy and in the game, the likelihood of a winning season improves.

•With bio-marker research, we now know that food deprivation can be more detrimental to performance than sleep deprivation. Many markers can take a full month post-dietary restriction to get back to normal. With Army ranger training, a 1,000 calorie per day deficit reduced testosterone and increased cortisol.

• Biomarkers can document the physiological impact of restrictive food intake and show how much better athletes can recover when they are adequately fueled.

• Both physical and psychological stress impact biomarkers, as does travel through time zones. Seeing sleep data can help athletes learn the value of prioritizing sleep.

 

Source;Montana State University
 

Wave of the future?

Athletes interested in getting their biomarkers measured should know this is an emerging field with yet unanswered questions, including:

What is the best time to measure biomarkers? (Should recovery markers be measured right after exercise or a day later?)  

How often should measurements be taken? (Might depend on who is paying the bill!)

Should athletes not exercise the day before blood draws/data collection?

Do biomarkers differ when measured under research conditions? (That is, does lab data compare to data collected at real-life competitive events?)

What is the minimal performance-enhancing level of a biomarker? Is higher better?  When is a level too low?

 Can biomarkers predict and prevent illness? And very importantly,

Will coaches (and athletes) be willing to alter their training schedules based on biomarkers? Coaches’ buy-in is essential, as is the athlete’s willingness to alter training plans.

 

With time and well-established protocols for measuring biomarkers, this evolving field will have a significant impact on improving the health and performance of members of the military, professional athletes, as well as curious consumers who can afford this luxury. 

  

 

 

Sports Nutritionist Nancy Clark, MS, RD counsels both casual and competitive athletes in the Boston-area (Newton; 617-795-1875). Her Sports Nutrition Guidebook can help you eat to win. For more information about her books and online workshop, visit NancyClarkRD.com.

  

 

 

 

 

July 4th Ride

WheelPeople Editors

 

Alan Cantor (second from the left) led a 71 mile ride on July 4th. He was joined by several friends and we believe Photoshop was also on the ride.

 

This was the 15th Annual Independence Day ride. It is intended to honor American freedom. The ride begins on the Boston Marathon route and continues into Boston. It passes the State House, and Faneuil Hall then proceeds onto Storrow Drive out to Lexington where the riders stop for ice cream at Rancatore’s It then passes the Minuteman Statue and continues into Concord over the North Bridge then back over historic roads in Sudbury and Framingham.

 

 

Two Ways to Ride Through an Intersection

John Allen

 

For this month’s Safety Corner, we travel to Charlotte, North Carolina, where I visited recently and recorded video with my friend Pamela Murray.

The video embedded in this article shows two ways to ride through the same intersection. Pamela pointed out several features of the intersection to me as we rode.  Traffic noise made some of her comments hard to make out, so I’ve posted them on the screen.

Pamela likes to ask questions, to prompt people to think. Though Pamela’s own preference is clear enough, she want s peoplr to think about what they need to do to be safe, whichever choice they make. The intention is to build situational awareness.

Here’s the video. It raises questions not only about what bicyclists need to do, but also about whether reconfiguration of the intersection with a bike lane is actually complete. Anyway, let’s let the cameras roll, and I’ll pose a questions below the video. https://vimeo.com/731828451

 

Questions for bicyclists:

How many different traffic signals are there?

Which one do you follow as a cyclist?  When do you proceed?

Why does a sign say cyclists push ped button?

What if you don't push the ped button? How would you determine that? (Look at second run in the video to try to figure this out).

Do you expect that a bicyclist who had not seen this intersection before would understand the signs and signals? Did you identify the bicycle signal in the video before it was highlighted?

What potential hazards do you see for riding in the bike lane? In the travel lane?

In either case, what skills do you expect a bicyclist would need to to be aware of potential hazards and avoid them?

How might your choice depend on your speed?

Bicyclists are generally slower than motor vehicles. Whichever choice you make, is the signal going to be yellow long enough to warn you? How do you find out?

How would you turn right here to have the least amount of conflicting traffic? Turn left?

If the yellow is too short, what should you do?

And ultimately: How would you ride this?

About the design of the intersection:

Do signs give the appropriate messages, now that it has been reconfigured with a bike lane?

Are the signs where motorists will be looking?

Are footrests worth the trouble and expense to install? What is their benefit? For what kind of bicyclists? What are these bicyclists to do where there are no footrests.

What do you think about the positioning of the “push button” sign and pushbutton relative to the footrest?

Does a “no turn on red” sign need to be visible when the signal is green? And in that connection, what do you think of an LED “no turn on red” sign which is illuminated turns are prohibited?

Why do you think that the bicycle signals are up on tall poles, above bicyclists’ eye height? (There is a reason!)

The flex posts are meant to keep motorists out of the bike lane. But what is their effect on bicyclists – particularly, the ones before the driveway to the ATM?

And finally, some big questions:

Which of the two ways to travel through this intersection do you think is safer? Which way is more convenient? For what kind of bicyclist?

Does this intersection incentivize bicyclists and motorists to obey the signals? How?

Does the bike lane installation make it safe for a child or novice adult bicyclist to take the route that Pamela and I did? To what extent, and how?

What changes would you recommend to make the intersection work better?

What else might help you answer those questions? You could explore Google Street Views are here: https://goo.gl/maps/LcjNqYbCBA2Dww2z6

I’m interested in your comments, and I’ll review them next month. Send comments to jsallen [at] bikexprt.com (John Allen)

 

 

 

Eat and Sleep to Recover from Intense Exercise

 
By Dr. Gabe Mirkin

 

 

 

Eat and Sleep to Recover from Intense Exercise

Top endurance athletes use hydration, nutrition, and sleep to help them recover from intense exercise. When you exercise for endurance, you use up glycogen, the sugar that is stored for energy in your muscles, and you damage muscle fibers. You will recover faster from intense exercise by:

• Eating a high-carbohydrate meal as soon as possible after you finish a competition or intense workout .

• Adding protein to that meal hastens recovery even more .

• Taking caffeine-rich foods and drinks such as coffee or chocolate may help muscles replenish their stored sugar sources faster .

• Drinking lots of fluids is also necessary for a faster recovery.

• Going to sleep soon after you finish intense exercise hastens recovery. Intense exercise damages muscles, which causes your pituitary gland to produce large amounts of human growth hormone (HGH) that helps repair injured tissues, and you produce the largest amounts of HGH when you sleep . A ninety-minute recovery nap after you exercise also improves your ability to reason and think.

 

 

Train by Stressing and Recovering
All training for sports that require strength or endurance is based on "stress and recover". You take an intense workout to damage your muscles so that when they heal, they will become stronger and have greater endurance. You know that you have caused Z-line muscle fiber damage because you will feel Delayed Onset Muscle Soreness (DOMS) 4-24 hours after you stop exercising. Then you exercise at a very low intensity for as many days as it takes for muscles to heal. Only when your muscles feel fresh again do you take your next intense workout.

My Recommendations
As long as your post-intense-exercise meal contains lots of protein and carbohydrates, it doesn't matter much what you eat ). Hamburgers, French fries and other fast foods helped athletes recover just as quickly from hard workouts as sports nutrition products such as Gatorade, PowerBars or Clif Bars . The fastest way to get muscles to heal is to have your body produce lots of insulin, which you will get when you take in any source of carbohydrates. You must also provide a supply of protein to repair the damaged tissue. Insulin drives sugar into cells to be used for energy, and it also drives protein building blocks called amino acids into the muscle cells to help them heal faster. Add salt on hot days, when your muscles feel excessively fatigued or you develop cramps. See Recovery: the Key to Improvement in Your Sport

 

 

This article is courtesy of Dr. Mirkin https://www.drmirkin.com/

 
Sports medicine doctor, fitness guru and long-time radio host Gabe Mirkin, M.D., brings you news and tips for your healthful lifestyle.  A practicing physician for more than 50 years and a radio talk show host for 25 years, Dr. Mirkin is a graduate of Harvard University and Baylor University College of Medicine. He is board-certified in four specialties: Sports Medicine, Allergy and Immunology, Pediatrics and Pediatric Immunology. The Dr. Mirkin Show, his call-in show on fitness and health, was syndicated in more than 120 cities. Read More

 

 

 

Spoofing

Eli Post

 

A spoof is a hoax or a trick, but more commonly an exaggeration of features for comic effect. So join us on some video spoofs and we hope these introduce a few smiles in your day.

 Idiots on bikes www.youtube.com/watch?v=YS15RLUQ_FU

There are many lessons here on what to not to do on the roads, like darting in and out of traffic.

 

 

 

 

 

 

 

 

Bloopers www.youtube.com/watch?v=0xyS2LrhXF8&t=106s

If you are motivated to try tricks on your bike, be prepared for the downside risks

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Backwards Bike www.youtube.com/watch?v=MFzDaBzBlL0

Your brain has a mind of it's own.

 

 

 

 

 

 

 

 

 

 

Super Tuck www.youtube.com/watch?v=d-kPcOVub4M

This is one trick to go faster, but is not easy to execute.

 

 

 

 

 

 

 

 

 

 

Electric Bait Prank www.youtube.com/watch?v=ZAZNnzULAN0

What is surprising here is not that folks fall for the scam but how angry they get when caught

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

Little Jack's Corner Redux

Jack Donohue

 

 

 

 

 

 

 

In my declining years I think I'm becoming older but wiser (not to be confused with Budweiser, a beer I never drink). I've discovered the joys of wheelsucking.

 

Wheelsucking as we all know is the art of burying yourself deep in the bowels of the pack and taking advantage of the front rider who is breaking the wind. This allows you to go much faster than you could alone.

 

In my youth, I would take long pulls at the front, and end the century at my VOP max (Verge of Puking, a term popularized by Rick Lawrence), but still with the lead group. Later in life I would do the same and wonder why I got dropped in the last fifteen miles. Typical century scenario:

Mile 0 Blast out of the starting gate at warp speed feeling great
Mile 60 Finally stop to eat something
Mile 75 Leg cramps set in
Mile 85 Limp back wondering if any paramedics are on call

 

So I've changed my strategy and decided to dedicate myself to wheel sucking. I'm not proud, I'll draft anything, women, children, tandems (especially tandems), if they have a wheel, I'll suck it. I draw the line at recumbents, however. They provide less draft than a large German shepherd, so they're definitely not worth it.

 

Wheel sucking has a lot in common with whitewater canoeing. You find a nice eddy to sit behind, recover your composure, then dash ahead to the next one. Similarly, the adept wheelsucker can relax in the draft of one group, then when sufficiently recovered, charge ahead to find the next group to sit behind.

 

After a few riders have pulled off the front, you may find yourself dangerously close to that unenviable position. At this point, it's time to create a diversion. "Look, an eagle," or "dinosaur up" are among my favorites. Use the ensuing confusion to surreptitiously slip to the back of the pack. Corners and traffic lights are both good places to improve your position. The skilled wheel sucker will enter a sweeping left turn in second position, only to find himself again at the back coming out of the turn.

 

The key to successful wheelsucking is finding the appropriate suckees. It's no good to get behind a group that's slower than you would be if you ever took your turn at the front (which you must never do, remember). An early breakaway is often a good way to flush out the stronger riders. Blast off the front, only to be quickly chased down by a group whose wheels you will be happy to suck for the remainder of the ride. The other advantage of this is that it eliminates many of the other freeloaders like yourself, who contribute nothing to your average speed. You have to be careful with this approach, though, that you don't end up eliminated yourself.

 

If you must take a pull, do it on a hill. After sitting in for thirty miles you should be able to lead the pack for a minute or so, thereby impressing everyone with your hill climbing abilities. You've got to get up the hill anyway, and when you're riding at 8 miles an hour, it doesn't matter a whole lot who's in front.

 

 

 

This timeless article originally ran in September 1996 WheelPeople

 

 

August Picture of the Month

Eli Post

 

This is me riding on the East Bay Bike Path outside of Providence, RI, where you can enjoy the spectacular view along Narragansett Bay. This Path is one of the prettiest in the country and an easy commute from the Boston area. Don't miss Colt park at the southern end and you can stop for lunch in Bristol.

 

Ride information:
Start and parking; 74 Veterans Memorial Parkway, East Providence, RI.
Route: https://ridewithgps.com/routes/14491793 (provided by Ashland Bike Club). It's about 30 miles but flat, and suitable for most riders. Note that some pedestrian bridges are closed and the route has detours, which are ridable but diminish the experience.

Photo by Alex Post

 

 

 

 

 

 

 

 

 

 

 

 

Military Bikes

Eli Post

 

 

We use our bikes for exercise or pleasure or both. However we may not realize that they also have military use.  The particular bike shown is a paratrooper bicycle

military bicycle is a bicycle specially adapted to the needs of armed forces. In use since the early 20th century in many armies throughout the world, bicycles allow for silent movement and increased mobility on the battlefield. Additional advantages of military bicycles are that they allow individual soldiers to carry more supplies without being encumbered and are very inexpensive to manufacture and maintain when compared to horses and vehicles. (Wikipedia)

The artifacts are from a World War II Museum in Connelsville PA, and the photos are by Alex Post