Putney Bicycle Club

Reorganization of the Club

2009-07-04T06:55:00.002-05:00

Your new officers welcome you to the Putney Bicycle Club's website.

We are:

President: Joe Cook (802) 257-0609 jfcook3@gmail.com

Treasurer: Pam Matweecha (802) 788-8117 tweech@sover.net

Secretary & Webmaster: Pedr Seymour (802) 257-5787 pedr@mac.com

Tuesday Night Rides meet at 5:30 p.m., and leave shortly thereafter. Riders can choose to be in the “A” group in a pace line, which averages about 18 miles an hour, or with the “B” group, which chats along the way at 12 to 14 miles an hour. New riders are always welcome. If the weather is questionable, we encourage ride leaders to call the West Hill Shop to let them know whether their ride will be taking place.

Pam, Pedr and I had a reorganizational meeting last week. Because we did not want finances in this recession to be an impediment to joining the Putney Bicycle Club, one of our first decisions was to reduce membership dues to $10 for individuals, and $20 for families. We have decided to encourage young riders by donating $100 to the West Hill Shop’s Junior Development Team. Your dues help to pay for our club’s affiliations. We plan to use some of your club’s funds to host a dinner following our last ride this summer at the West Hill Shop on September 1. If you would like to join the Putney Bicycle Club, please send your dues to Pam Matweecha at 15 Bullock Street, Brattleboro, VT 05301.

Our bylaws indicate that our purpose is to promote cycling (road racing, mountain bike racing, cyclocross racing, time trialing, recreational cycling, endurance cycling, touring, and commuting). This is your club. Although we have gravitated toward being a recreational group focused on the Tuesday Night Ride, we want to encourage others who may want to sponsor mountain bike rides in the club’s name and race with the club's affiliation. We would like to attract new and younger riders, and perhaps sponsor bicycle safety and flat tire clinics. A volunteer to help coordinate events would be welcome.

We all want to thank Will Kraham for the tremendous amount of work that he did leading our club, and posting to our blog for the last year. Your officers will be unable to expend the time that Will did with his frequent postings. We envision our website to be a somewhat less dynamic clearinghouse for rides, and to promote cycling.

We welcome your suggestions, and look forward to seeing you on our rides.

—Joe Cook

In Memoriam: William S. Caldwell (1942-2009)

2009-05-15T05:45:00.007-05:00

Our friend and long-time PBC member, Bill Caldwell, of Putney, has passed. His kindness and gentle spirit will survive in our fond memories.

A memorial service will be held at 11 a.m. on Saturday, May 16th, at the Putney Federated Church. All are welcome.

The Tour of the Valleys Ride has been named in his honor this year, and rescheduled for Sunday, May 17. We'll be leaving at 12 p.m. from the West Hill shop. We look forward to seeing many of you there.

PBC Membership

2009-05-13T22:52:00.002-05:00

You may renew your membership at the West Hill Shop or by sending a check to our Treasurer, Pam Matweecha at 15 Bullock St., Apt. #2, Brattleboro, VT 05301.

Thanks -- our club cannot grow and improve without dues paying members.

The Prouty Century Ride - To Benefit The Norris Cotton Cancer Center @ Dartmouth Hitchcock Medical Center

2009-04-26T07:29:00.017-05:00

I am Captain of Team Mellow Johnny's and our team will be riding the 28th Annual Prouty Century on July 11th. All proceeds benefit the Norris Cotton Cancer Center at the Dartmouth Hitchcock Medical Center. I have participated in this charity ride for several years, since the early 90's, but never before as part of a team. Our team fund raising goal this year is $5,000. If you would like to sponsor me, please follow this link, click on "Sponsor a Participant" and enter my name: William Kraham. The search results will show my Team, "Mellow Johnny's" of Austin, TX and my name with a hyperlink, click on my name and you can make a donation with a credit card. We have lost many friends and community members in the Brattleboro Area to Cancer in 2008-2009, and there could not be a more suitable time to make a donation to this worthwhile cancer treatment and research center.
"Over the 27 years of this event, more than $8.35 million dollars has been raised. This money funds world-class research, state-of-the-art equipment, critical education programs, and innovative clinical trials that help save lives of cancer patients all over the world. The money raised also goes to fund important patient services such as Reiki, writing-for-healing workshops, support groups and the patient library."

You may make a donation in your name or anonymously.

You may make a donation In Honor of Someone You Know Who is Battling Cancer, or In Memory of Someone You Know Who Has Died From Cancer.

I am riding in Memory of Vermont State Trooper Jason Kaine, a father who died of Leukemia, survived by his spouse and two young boys.

Thank you in advance for your generous donation.

If you have any questions, contact me at will.kraham@gmail.com.

Posted By: Will Kraham (Past-President, Putney Bicycle Club, Inc.)

My Last Post

2009-04-23T21:38:00.004-05:00

The man behind the curtain - all of those posts by "PBC" over the past year- have been from me - Will Kraham.

Joe Cook is taking over as President of the PBC now, and someone else will be managing the e-mail and the blog.

See you on the road. Be safe.

Will.

New Member

2009-04-20T22:25:00.002-05:00

Welcome to our newest PBC Member:

Arne Hammarlund (USAC License - Putney/West Hill - Expired 12/21/08)

New Member

2009-04-12T23:35:00.002-05:00

Welcome to Daniel Morris of Putney, Vermont, our newest PBC member.

Google Calendar

2009-04-12T09:21:00.004-05:00

Remember that all of the races and rides are listed on the Google Calendar on the right side bar of the blog.

Recreational Rides In April in New England

2009-04-12T09:16:00.006-05:00

Berkshire Brevet Shelburne Falls 200K
Presented by
Northeast Sport Cyclists
Westfield, MA
Saturday, April 25, 2009
Online Registration Closes
Thursday, April 23, 2009 at 12:30 AM ET

Rock to Rock
Presented by
Common Ground, Solar Youth, WR and ER Nature Centers, and Friends of East Rock and Beaver Pond
New Haven, CT
Saturday, April 25, 2009
Online Registration Closes
Friday, April 24, 2009 at 12:30 AM ET

April Road Races and Criteriums in New England

2009-04-10T05:09:00.018-05:00

7th Annual Chris Hinds Memorial Criterium Sponsored by FUJI
Presented by
Arc en Ceil Racing Team, Millwork 1 Racing Team, NBX Racing Team
Charlestown, RI
Saturday, April 11, 2009
Online Registration Closes
Thursday, April 09, 2009 at 8:30 AM ET

TOUR OF THE BATTENKILL
Presented by
Anthem Sports / Farm Team Cycling
Cambridge, NY
Saturday, April 18, 2009
Online Registration Closes
Saturday, April 11, 2009 at 9:00 PM ET

4th Annual Rick Newhouse Memorial Ninigret Criterium
Presented by
Team ArcEnCiel and Sponsors
Charlestown, RI
Saturday, April 18, 2009
Online Registration Closes
Thursday, April 16, 2009 at 5:00 PM ET

Onion River Racing Training Criterium Series
Presented by
Onion River Racing
Montpelier, VT
Sunday, April 19, 2009
Online Registration Closes
Saturday, April 18, 2009 at 8:00 PM ET

Myles Standish Road Race
Presented by
The Town of Plymouth Visitor Services Board
Plymouth, MA
Sunday, April 19, 2009
Online Registration Closes
Thursday, April 16, 2009 at 12:30 AM ET

Turtle Pond Circuit Race
Presented by
MetLife Pro-Am Cycling Team
Loudon, NH
Saturday, April 25, 2009
Online Registration Closes
Thursday, April 23, 2009 at 9:00 PM ET

Monson Road Race
Presented by
Cyclonauts Racers
Monson, MA
Saturday, April 25, 2009
Online Registration Closes
Thursday, April 23, 2009 at 8:00 AM ET

Quabbin Reservoir Road Race
Presented by
Cyclonauts Racers
Ware, MA
Sunday, April 26, 2009
Online Registration Closes
Thursday, April 23, 2009 at 8:00 AM ET

Onion River Racing Training Criterium Series
Presented by
Onion River Racing
Montpelier, VT
Sunday, April 26, 2009
Online Registration Closes
Saturday, April 25, 2009 at 8:00 PM ET

Carpool if you can to each race venue - be safe - keep the rubber side down. E-mail if you have any questions about the races.

PBC Officers - New Members

2009-04-10T04:51:00.004-05:00

The PBC Officers for 2009-2010 are as follows:

President: Joseph F. Cook (jfcook@sover.net)
Vice-President: William E. Kraham (will.kraham@gmail.com)
Treasurer: Pam Matweecha (tweech@sover.net)
Secretary: Pedr Seymour (pedr@mac.com)

We have new membership cards this year, and this time the word "Famliy" is spelled correctly, and the surface is more pen friendly.

Thanks to our new PBC Family members: Dano Morris & Tom Deshaies

The link to the TNR Schedule is on the top right hand corner of the blog. You may want to print it and tape it to your refrigerator.

TUESDAY NIGHT RIDE SCHEDULE

2009-04-06T05:19:00.027-05:00

The 2009 Tuesday Night Ride (TNR) Schedule is now ready for your viewing pleasure and ready to synchronize with your personal calendar. Be sure to thank our new club President, Joseph F. Cook, for organizing and creating the schedule. Buy him a HIGH GRAVITY BEER! (preferably post-ride).

You may view the schedule HERE.
All are welcome - you do not have to be a PBC member to ride with us, but it would be great if you joined our club as a member. Ask Pam, Pedr, Joe, Will, Jim, Diny, Daq, or almost any other rider and they will give you the details about joining the club. All PBC members riders sign the PBC waiver. Available at the shop or here.

+Helmets are mandatory.

+Ride leader and sweeper for each ride.

+Map provided for every ride.

+Dress in layers and prepare for the weather - wind, rain, sun (UV protection). Strip as needed.

+Always wear glasses and gloves.

+Bring the gear necessary to change a flat (tube, CO2 cartridge or pump, tire tool, patch kit, tire boot).

+Have a flasher on the rear of your bike if you plan to go long or are a straggler and might be riding in the dusk or darkness.

+Check out your bike before each ride (tire pressure, cuts or cord showing on your tires, brake pads, quick release levers, water bottles, chain lubed, saddle height, bolts tight). You should have already had your ride tuned up at the shop by now. Upgrading your bike can make the beginning of the season that much more enjoyable.

+Always bring plenty of water, Heed, Accelerade, Gatorade, or your favorite carbohydrate/sugar/protein beverage, along with some food to stave off low blood sugar -- banana, fig newtons, PB&J, Cliff bar, Gu, Hammer Gel, raisins, apple, bagel, trail mix.

+There will be options regarding the length of the route and the pace of the ride. Pick the group that suits your ability and fitness. Take a head count of the group you are in. If you see someone in your group getting dropped, drop back to see if they want to be pulled back into the group or want to wait for a slower group.

+Wait at the top of long climbs for everyone to arrive before descending. Wait at major turns for a few minutes so there is a chance to regroup and no one will get lost. (I remember getting lost on my first TNR and I was riding alone in the dark from Westmoreland, NH to Village Pizza at Exit 3).

+If you are training for a race, or have a specific workout to do (e.g., sprint intervals, climbing repeats, muscular endurance, fartleg, tempo), go off the front and do your own thing, otherwise you will disrupt the vibe of the ride.

+Be prepared for Town Line and State Line Sprints - but be safe. There are no primes, only braggin' rights.

+Crashes early in the season are not uncommon.

+Draft on a wheel that you trust.

+Pull out of the line if you have to blow snot.

+If you want to learn about drafting, pulling, rotating pace lines, etc., ask questions.

+Ride no more than two abreast at all times. When stopped and waiting for stragglers, get out of the road - the TNR is not a Critical Mass Ride.

+If you stink, hang out in the rear out of respect for your fellow cyclist's olfactory sensibilities.

+Be kind to newbies - show them the ropes - be friendly and inclusive. P/WH has had a hardcore elitist rep in the past. This is not what the TNRs are all about.

+It is your responsibility to point out hazards in the road to the riders behind you, and to yell "Brake" if you have to rapidly decelerate due to an emergent situation. Also warn your group about other hazards - "Walker Up", "Car Up," "Car Back," "Dog," "Glass," "Road Kill" ....

+Ride smart - ride safe - but have fun - enjoy the journey.

+Watch out for frost heaves, potholes, sand, and those extremely dangerous crevices that open up in the spring and that run parallel to the road -- they can easily catch a wheel and you will be on the asphalt in a microsecond.

+Do not pass a rider who has stopped for a mechanical problem or who might have crashed or touched wheels without offering assistance.

+Please do not urinate in public view, and don't litter.

+Cross railroad tracks at a slow speed and at a 90 degree angle if at all possible. Warn riders behind you - "Tracks."

+Watch out for cars pulling out on your right or turning left in front of you. The cage drivers are usually are blind and imagine your speed to be 3 mph.

+Beware of the car that slowly passes you on your left and then suddenly turns right in front of you. Just happened to me a few weeks ago - a big ole SUV and the driver was talking on a cell phone.

+Don't flip people off - bike rage is not appropriate TNR behavior.

+If you have to take emergency action, brake or swerve, but do not do both. Remember that most of your stopping power comes from the front back, but always apply both brakes at the same time, otherwise you might go flying over the bars. We don't have ABS for bikes - yet anyway.

+Watch our for opening car doors in thickly settled areas.

+OBEY TRAFFIC LAWS -- Stop at stop signs and red lights; yield; don't run over pedestrians; signal your intentions; don't split traffic. All it takes is one Orange and Red, Putney/West Hill rider blowing through a stop sign or red light to give our club a bad rep. Repeat violators will be ostracized and publicly stoned in a pillory.

Will

Monson Road Race

2009-04-03T03:14:00.002-05:00

Monson Road Race
Presented by
Cyclonauts Racers
Monson, MA
Saturday, April 25, 2009
Online Registration Closes
Thursday, April 23, 2009 at 8:00 AM ET

Thank You To Our New Members

2009-04-03T02:51:00.004-05:00

The following people have recently paid their 2009 PBC Membership Dues through BikeReg.Com:

Edmund Brelsford - License #4733 Expert Men
William E. Kraham - License #128871 Category 3 - Road
Andrew Semegram
Faith Terwilliger
George Terwilliger

Query: Why do so many people wear our team colors, participate in our TNRs, but will not spend $20 to support the club?

If you have an answer, please e-mail me.

Chris Hinds Criterium

2009-04-03T02:13:00.001-05:00

The 7th Annual Chris Hinds Memorial Criterium Sponsored by FUJI is coming up fast on April 11th. The race has categories for everyone. There will be lots of primes thanks to FUJI. All races will meet distance requirements for upgrade points too. This race is part of the LAJRS, MCRA, and New England Women’s Category 3/4 Race Series. Please register on line and save time and money on race day. Registration is open at here.

FUJI has generously given our race an authentic FUJI Servetto team jersey. This jersey has been signed by the members of the FUJI Servetto ProTour Cycling Team. http://www.fuji-servetto.com/ Here’s a chance for you to own a rare piece of cycling history. The jersey will be framed by April 11th. It will look great in any bicycle shop or cycling fan’s home. I will accept email bids up to 11:59 p.m. on April 10th. Bidding will continue at the race and will end at 5:00 p.m. on April 11th. Only in person bids will be accepted on April 11th. Please email me at ljlowenstein@cox.net if you would like to place a bid or have any questions. The current bid will be displayed at http://www.bikereg.com/events/register.asp?EventID=7731

All money raised from this event goes directly to Chris Hind's son, Sam Hinds. This will be the 7th year we have put on this race. Every year we have made money for Sam. We hope that this year will be the biggest yet.

Stuff For Sale Before It Goes On E-Bay

2009-04-03T02:11:00.002-05:00

From Carl Ring, ringcycles@yahoo.com

(I don't know him).

"Before I put these on Ebay, I have a couple of items for sale (new bike on the way, need to make room and raise cash)

2000 Litespeed Appalachian 51 cm with lots of upgrades. The frame was purchased from a teammate of mine who used it infrequently. I have used this bike as my pit bike for the past 3 seasons. Last fall I upgraded the entire drivetrain and fork. The frame is butted ti with rack/fender mounts on the rear triangle. A few scratches to the decals but no dents or dings. The dimensions are 49cm c-c seat tube and 52 cm c-c top tube. 73.5 degree seat tube angle and a 77.5 cm standover height. Listed frame weight is 3.3 pounds. The fork is an Easton EC90 CX for with the decals removed. The wheels are a custom build, Hope pro hubs laced to Mavic CXP33 rims with butted spokes and alloy nipples (32h 3x laced). The drive train is SRAM Rival shifters and derailleurs with a Ritchey WCS crank (currently I have 50x34 rings, but will include a 46t Sugino outer ring) Ritchey 10.5cm wcs stem, bars, and seat post. Avid shorty 6 brakes.
Selle Flight saddle. Cane Creek s3 headset and no pedals. The tires are Vittoria XG 32's and are a bit worn. (for an extra $50 I will include a pair of almost new Maxxix Mimo Larson tires) With race tubular wheels and light pedals, I've weighed this bike at 17.5 lbs.

Asking $2100 obo. A Litespeed Appalachian frame/fork ONLY just went for $925 on Ebay, so with the upgraded fork, drivetrain, and custom wheels, I think is priced appropriately. With a fork for full fenders/racks this could make a good touring bike as well. Pictures will be available Sunday upon request. Its a great bike, just need to make room in the barn.

Willing to ship or meet at a weekend race. I will list this bike on Ebay on Sunday April 5th if I get no firm offers.

Also for sale, one pair of Dugast Rhino 34's. Raced on twice. TireAlert Re-tubed one due to a slow leak after mounting it up the first time. Sidewalls are treated with Aqual Seal. Glue on the base tape and some on the sidewalls from mounting. Asking $140 for the pair."

Rock River Jerseys

2009-04-03T02:05:00.002-05:00

Received this ad for these jerseys - know nothing about their quality. Just passing stuff along.

Link.

TNR

2009-04-03T02:04:00.002-05:00

Schedule will be on line soon - I promise.

Fuzion Wheels

2009-03-14T00:33:00.002-05:00

Know nothing about these road wheels, but they invited us to check out their website.

Cyclocross Magazine to Profile Pip

2009-03-12T06:18:00.022-05:00

Bill Schieken, who is working with Cyclocross Magazine on their National Champion Profile Project, will interview and profile Pip, and all of the other 2008 Cyclocross National Champions, as part of the project. Be on the lookout for the National Champions issue of Cyclocross Magazine at your local newsstand.

I told Bill that Pip's fellow racers, the Men, Women, and Juniors of Team Putney/West Hill, all of the Members of the Putney Bicycle Club, and the Owners and Staff of our sponsor, the West Hill Shop, are extremely proud of Pip's National Championship, and that when he interviews Pip, he will discover that Pip is an expert mountain bike racer as well.

Will

Tuesday Night Ride Planning Meeting

2009-03-12T05:49:00.000-05:00

TNR Season Planning Meeting

Date: Tuesday, March 17th

Location: West Hill Shop, 49 Brickyard Lane, Putney, Vermont (802) 387-5718

Time: 6:00 P.M.

What To Bring:

+ Food (Pot Luck Supper) - Main Dish, Side, Dessert, Whatever - Something Edible

+ Drinks (No Alcohol Please)

+ Paper Plates and Eating Tools

+ A Route You Want To Lead and a Date You Want to Lead Your Ride

+ Ideas To Improve The TNR Series (A, B, and C rides, long and short options, sweepers, should it continue into September?)

+ Your PBC Dues ($20 Individual / $30 Family)

Thanks to Joe Cook for Organizing This Planning Session

The Poll Results Indicate A Clear Majority (88%) Want to Continue The TNR Series

Economic Stimulus

2009-03-11T07:34:00.000-05:00

Have a few extra Euros in your mattress? You might want to ride in Cologne, Germany over the Easter weekend. Got the following e-mail from "Lifestyle Cycling" this morning:

"Join LIFESTYLE CYCLING on the Classics trail from April 11th to 13th 2009 at „Rund um Köln“; the German Classic through the hilly hinterland of Cologne. Experience the 100-km-cyclosportive with the organization, accompaniment and support of the LIFESTYLE CYCLING Team."

"It gets going on Easter Sunday with a ride on sections of the race route. Following a group ride we will form smaller groups based on rider ability - so that everyone can make the most of the wind shelter and experience of our guides. Ex-pro Guido Eickelbeck will be on-hand with tips on riding technique and race tactics. Oliver Elsenbach, a sport scientist and part of our expert network, will also join us on the ride. You can also count on the help of an experienced mechanic to tweak your riding position and quickly fix any mechanical problems with your bike. Reservations have also been made for you in one of Cologne’s classiest restaurants later that evening. There you will enjoy a superior evening meal – in line, of course, with the sporting objectives you have set yourself. You will overnight in the first class Hotel Maritim, just a stone’s throw away from Cologne’s Gothic cathedral and old town. On Easter Monday we make the transfer to the start of the Rund-um-Köln challenge in Leverkusen. For you that means: Free entry! After your personal triumph on the race route we will re-group on the Rhine quays in Cologne to cheer the pros over the finish line."

"LIFESTLYE CYCLING – About us
LIFESTYLE CYCLING specializes in the organisation and running of cycling events. We bring your right up close to the highlights of the pro cycling scene. You can even experience the fun of competition first-hand at cyclosportives – professionally supported by the LIFESTYLE CYCLING team ride leaders."

"Keen for more LIFE.STYLE.CYCLING?!

"Mallorca Training camps: Reads Hotel Santa Maria in March and April as well as the Arabella Sheraton in preparation for March and Apri."l

"Cyclosportives: Frankfurt Sportf : April 29 - May 1 Berlin Velothon: June 19 – 21 Hamburg Cyclassics: August 14 – 16 Giro d´Italia: May 9 – 18 including first-hand experience of mountain stages on May 12 - 13 From May 19: the one week Sella-Runde Tour de France: Pyrenean stage with stopover in Barcelona and mountain stages in Colmar and Mont Ventoux."

$699 Euros is about $900 U.S. Dollars. Do you suppose they have not heard about our failing economy, bailouts, handouts, and unemployment?

Ride For a Reason - Spinning Marathon

2009-03-11T07:10:00.000-05:00

The Ninth Annual Ride For A Reason, to benefit Special Olympics, will take place on Saturday, April 4 from 8 a.m. – 2 p.m. at the Sheraton Hotel and Conference Center in Burlington, VT. Participants in the indoor cycling marathon will pedal for six hours while being led by Master Instructor Angie Scott, Master Instructor Anthony Musemici from New York City, Star 3 Spinning Instructor and personal trainer Melissa Marotta and spinning instructor Raquel Schmidt from Buffalo, New York.

"Mixing fitness and fundraising, Ride for a Reason is led by instructors from around the country and will feature live music and hourly raffles. Following the ride, participants are invited to stay for a celebratory luncheon. The fundraiser has steadily grown since its inception in 2000; last year’s marathon brought in 140 participants and more than $60,000, with all proceeds benefiting the Special Olympics Vermont.

The 2009 6-Hour Ride for a Reason will feature a unique Compu Trainer from Dee Physical Therapy, while SUUNTO will outfit riders with transmitter belts worn underneath the shirt. These belts will wirelessly transmit near laboratory-accurate information on heart rate, oxygen consumption and other physiological variables to the SUUNTO Team POD, which will then display the performance data in real-time on a screen.

All participants will receive a 6-Hour Ride short sleeve wick shirt. The more you raise the more cool gear you could win including a 6-Hour Ride long sleeve wick shirt, 6-Hour Ride cycling jersey and/or a 6-Hour Ride soft shell jacket."

Contact Kimberly Bookless with any questions or for more information at kbookless@vtso.org or (802) 863-5222 ext. 105.

A New Trend in Road Racing?

2009-03-11T07:07:00.008-05:00

Article in New York Times about challenging 100+ mile road races, on courses of asphalt, dirt, and gravel, titled "Where Riders Tackle Potholes and Gravel." The race the paper examined was in Louisiana, called "Rouge Roubaix." We have our own two famous races in our neck of the woods: Battenkill-Roubaix, and the Deerfield Dirt Road Randonee. Check out the article.

PBC March News

2009-03-08T22:48:00.015-05:00

Renew Your PBC Membership
$20 for Individual
$30 for Family
Pay your dues at the West Hill Shop, mail to the PBC @ P.O. Box 447, Brattleboro, Vermont 05302, or to the West Hill Shop, 49 Brickyard Lane, Putney, Vermont 05346, or register online at BikeReg.Com (the far right drop down menu for Club Memberships). Membership includes the same benefits as last year. Please include your mailing address, phone number, and e-mail address.

Daylight Savings Time
The 2009 Cycling Season Begins

Daylight Savings Time, for me, marks the beginning of the cycling season, despite the snow on the ground and the wet and grimy roads. For those of you who have been cross-country skiing, snowshoeing, hiking, riding on snow mobile trails, or training indoors on your wind trainer, rollers, or CompuTrainer, your Aerobic Capacity is probably fairly decent. If you are like me, and have spent the winter on your couch, eating, reading, and napping, you are out shape, overweight, and have lost your fitness.

Humble Training Tips
1. Tune-Up. Get your bike into the shop for a tune-up. New tires, new chain and cassette, new brake pads, maybe that stem or saddle you promised yourself at the end of last year. Support your local bike shop.
2. Weight. Instead of spending money on that Titanium Stem to shave a few grams from the weight of your bike, think about shaving off a few pounds of body fat instead -- it make the hills a lot easier to climb.
3. Weights. Do not neglect weight training. It is important to strengthen your core -- your abs, lower back, and obliques. Without a strong and stable core, you will not be able to effectively transfer your power to the pedals. It is also important to strengthen your upper body - biceps, triceps, deltoids, and trapezoids. These help with bike handling, climbing, sprinting, and overall endurance. Split your weight training into two phases. Phase One is for strength (4 sets of 12-15 repetitions of the basic exercises relevant to cycling). Phase Two is for endurance (6 sets of 40-50 repetitions of the same exercises, but with a much lighter weight). Phase Two will build muscular endurance that will pay off during the season.
4. Equipment. If you are not purchasing a new ride this year, the one piece of equipment I can recommend that will improve your ride more than any other is a new wheel set. When I replaced my Mavic Open Pro wheel set with Ksyrium SL wheels, my 10 year old lugged steel Marinoni was transformed. Also, consider a compact crank to flatten out the hills. When I was racing in 2007, Daq put a compact crankset on my Scott and I was flying up the climbs, but was spinning out during the descents. This was because I did not change the cassette, and was running a 12-27 cassette with a compact crank. Checkout the gear charts with Daq to understand what cassette you want to use if you change over to compact crank. I put on a 13-23 and problem solved.
5. Log. Keep a training log. Don’t log miles -- log hours on the bike, the time you spend in various heart rate zones, the kind of ride you had -- was it a slow, easy spin, a tempo workout, climbing repeats, sprint intervals, and how you felt during the ride? Logging your training will invariably increase the amount of time you spend on the bike, and you begin to see patterns and will see greater results in a shorter length of time. Don’t neglect the easy, recovery rides after a hard training day -- they will help to remove the damaged cells and lactic acid from your legs.
6. Recover. You get stronger on the days you rest and recover. Do not overtrain. Feed and hydrate your body.
7. Goals. It helps tremendously to have a plan or a goal(s) for the season -- whether it is your first century ride, a race, or a National Championship. Having a goal will motivate you to train and will give you the satisfaction of charting your progress toward your goal.
8. Team. Some workouts have to be done alone -- but you will find that if you ride with people who are faster and stronger than you, you will improve your skills, strength, and endurance, and will enjoy the friendly competition.
9. Base, Base, Base. The importance of establishing a strong aerobic base cannot be over emphasized. If you fail to establish an adequate base early in the season, your training will be for ought -- like a building with a foundation rot to the core. An easy way to build your aerobic base is to take your average annual mileage, divide by 4, and commit to riding that first 25% in the small ring at a high cadence - 90-100. For example, I ride the first 1,000 to 1,500 miles in the small ring, before training for specific deficits, like hill climbing, or sprints. The high cadence spinning early in the season will elevate your heart rate but not unduly stress your muscles, while your muscle memory helps you to improve the smoothness of your pedal stroke. Later, when you climb and sprint or do your endurance rides, your solid aerobic base will pull you through, and you will have a more enjoyable and successful cycling season.

Wanted: Person to organize the Tuesday Night Ride Schedule and make modifications of the starting locations, routes, or ride leaders, as needed, throughout the Spring and Summer. Contact putney.bicycle@gmail.com if interested.

Wanted: Candidate for President of the PBC. You don’t have to do anything, or you can become as involved as you want. Contact putney.bicycle@gmail.com if interested.