Monday December 7th, 2009

The Lodge at Sleepy Hollow, 4051 Dean Avenue, Des Moines, IA
6:00 PM Social Hour - 6:45 Dinner - 7:30

Club Update and Keynote Speaker

The DMCC Annual Banquet has become a tradition among metro cyclists. It's the
best way to get "up to date" on what's happening with your club, enjoy some
great food and great company. You do not have to be a DMCC member to attend but
if you're not, why not? Bring your friends and get them signed up as 2010
members as well.

We're very lucky and honored to have Walter Golebiewski as our keynote speaker
this year. Walter was born and educated in Poland with a Master's degree in
economics. Back in the 60's he was a member of the Polish National road racing
team. Walter turned his love of cycling into a career becoming a coach. None
other than Eddie B asked for Walter's help with an upstart USA Cycling Team.
Walter moved to the states to help coach the USA Olympic Cycling Team from 1984
to 1989 where he coached such notables as Gold Medalist Alexi Grewal, Davis
Phinney, Thurlow Rogers and Ron Kiefel.  Mr. Golebiewski is a great story
teller, and with his background, he has some stories to tell.

Come join us for a wonderful time about America's racing past and your Des
Moines Cycle Club.

Admission is Free BUT dinner is $18 so RSVP NO LATER THAN NOV. 30th!
By sending your check and Main Dish Choice of (1) Chicken Supreme OR (2) Pasta
Primavera to:

Georgie Pease c/o DMCC
P.O. Box 13258
Des Moines, IA 50310-0258

How was your summer riding season? Did you set a new personal best or ride in
your first Ragbrai?   Are you getting a little more serious about this cycling
thing?  Good for you, but what are you going to do now that it's too dark to
ride after work or when there's six inches of snow on the ground?

It's a dilemma for all of us who live and ride in Iowa. Too many cyclists have
great summers enjoying bike riding but do nothing in the winter and loose all of
the fitness they gained.  And next year they have to start all over again or not
start at all. For long term health benefits, it's important to keep building
your fitness, or at least "maintain" your summer gains through the winter and
yes, I'm talking about recreational and club riders.

The best way to maintain cycling's' health benefits are to formulate a plan,
otherwise, known as a fitness routine. You don't have to tell anyone that you're
on a fitness routine if you're worried about your image but without some form of
structure will you really stay with it? Even with a great plan, the odds are not
good that you'll stay with it, but the odds drop to zero without a plan.

As a club rider, there are lots of options to continue enjoying cycling in the
winter. And that's the secret, keep it fun. If you look at your winter routine
mostly as a way you can continue your enjoyment of the sport you'll have a
better chance of success. Don't take it too seriously and you may find that it
will provide you with some serious fitness benefits.

First, it's almost imperative that you get a "resistance trainer". No that's not
part of the "right wing conspiracy". It's a device that attaches to the rear
axel of your bike that fulfils two jobs. It holds your real wheel off of the
ground so you can ride your bike "in place", and it adds resistance to the rear
wheel so it makes it feel like you're riding your bike outside. You don't need
some turbo charged, ubber expensive unit. I've seen some very good trainers for
under $100 and even the cheapies will last for years and I'm sure you can get
some pretty good buys on eBay or Craig's List. You'll also need to raise the
front wheel of your bike when it's in the trainer to level your bike. There are
many inexpensive plastic devices available to do that, but a piece of wood or a
book will work just fine.

Next is the easy part. You need to sit on your trainer and pedal. It's amazing
that this "easy part" is the aspect that most of us have the most trouble with.
There are hundreds of books, workout tapes, computer programs and dozens of
coaches who are ready, willing and able to help. The problem with riding a
trainer is it starts out as a lot of fun, but after the first day it becomes the
most boring "mind melt" you could imagine. Plus, it hurts. It's pretty easy to
talk yourself out of doing something that's mind numbing and hurts. It's no
different with treadmills, elliptical machines or even home gyms.

You'll need to find your own motivation. Okay motivation isn't the right word. 
You are looking for the "best distraction" unless your ability to concentrate is
on a much higher plain than the rest of us. Some riders use MP3 players, some
have a TV in front of them, and some ride in complete darkness. It's a mind game
you have to win within yourself. Your goal is to ride 4 times a week for around
40 minutes. That doesn't sound like a long time, but your trainer is different
than riding outside. There are no stop signs or cross walks, no waiting for
pedestrians crossing the street, no wind, no rain and no coasting downhill. It
is just you and your bike. Forty minutes is plenty to get a great workout and
about all your "inner self" will be able to handle.

Next you'll need a fitness routine. Sure just getting on your trainer and riding
for 40 minutes is great and if that's what you want to do, then do it. But to
really maximize your time and focus your goals, a weekly routine is better.
There are many books, tapes and website information about setting up your
workouts that involve what's called "intervals". Intervals are timed periods of
when you pedal at a prescribed level of intensity, followed by times of rest.
For example, in your 40 minute workout you may do 4 sets of 5 minute intervals
with 2 minutes rest in between each set, that's 26 minutes of work.  With a 10
minute warm-up and a few minutes to cool down that will give you a pretty good
workout. There are many variations of intervals, some long to build endurance,
and some short to build strength. You'll have to do some research on setting up
your intervals. I would recommend a book by local coach Dave Ertl. Dave's
website http://cyclesportcoaching.blogspot.com/ is packed full of training
information and his eBook "Indoor Training for Cyclists" is a wealth of
information.

I personally have grown to rely on DVD's from Coach Troy Jacobson called
Spinerval's. I've got a pretty elaborate setup in my basement for my indoor
training with a small TV and DVD player. Spinerval DVD's are available in many
different workouts with short and long options so you can vary your workouts
throughout the week. The coach runs the entire workout with several dozen
cyclists and he basically acts as a football type coach "encouraging" you all
the way through the workout. It works for me, and the time seems to go by
faster. I like the group workout feel and the workouts can be very demanding. If
you're interested, you can get information or order from their website at
http://www.spinervals.com/.

Bottom line is you've got to find what works for you, what makes it fun or
worthwhile and what fits your goals and lifestyle. But, spend the time and the
investment in your health to make it work, and make if fun for you. When the sun
finally comes out next spring you'll be fit, trim, looking good, and riding like
never before.

One last point, you need to watch your weight very closely this time of year! It
is absolutely the biggest problem I have in training all year long. For some
reason by body knows that the season is over and its time to start storing fat
for winter. I'm not eating more, and, I'm still riding outside as much as I can,
hitting the gym and my trainer on a regular plan. But almost overnight I gain 10
pounds or more. I have to drastically cut my calories and watch what I eat right
now more than any other time of year. If I let the 10 pounds stick and I hit
Thanksgiving and Christmas carrying that weight it'll balloon from there. And
the energy it takes to loose 15 to 20 pounds in the spring takes its toll and
that effort is better spent on other fitness goals.

If you've got any questions please let me know, I'd be happy to help you get
started. Of course, don't start any fitness plan without first checking with
your doctor.

Live – Love – Ride


Danny Kruzic
President, Des Moines Cycle Club
USA Cycling Certified Level 3 Coach

I liked it as well. I ride recreationally and watch the tours and such on
television and I learned a few things reading it.

JP

On Sun, Oct 4, 2009 at 8:02 PM, cyclekruz <cyclekruz@...> wrote:

>
>
> "A bike race is like a chess game, a boxing match, and a stampede disguised
> as a sport, encompassed by a lifestyle, and surrounded by a community on a
> never-ending road trip to the brink of bankruptcy.
>
> OK, Letting me review books is probably not a smart move, but I'm in the
> middle of a book that I just have to tell you about. Especially if you've
> got a wife, husband, family members or friends who just don't understand why
> you ride your bike. ROADIE by Jamie Smith is an introduction to racing a
> bike but it's much more, even if you never intent to race.
>
> The author really understands the sacrifices, the commitment, the pain and
> the obsessive drive that it takes for a cyclist to achieve their goals in
> this sport. He hold no punches but tells it like it is with a sense of
> humor. It's a good read for someone in your life to understand why you spend
> so many hours on your bike.
>
> I found my copy at Barnes & Nobles, but it's available just about
> everywhere.
>
> Danny
>
>
>



--
   ,__o
_-\_<,
(*)/'(*)


[Non-text portions of this message have been removed]

"A bike race is like a chess game, a boxing match, and a stampede disguised as a
sport, encompassed by a lifestyle, and surrounded by a community on a
never-ending road trip to the brink of bankruptcy.

OK, Letting me review books is probably not a smart move, but I'm in the middle
of a book that I just have to tell you about. Especially if you've got a wife,
husband, family members or friends who just don't understand why you ride your
bike. ROADIE by Jamie Smith is an introduction to racing a bike but it's much
more, even if you never intent to race.

The author really understands the sacrifices, the commitment, the pain and the
obsessive drive that it takes for a cyclist to achieve their goals in this
sport. He hold no punches but tells it like it is with a sense of humor. It's a
good read for someone in your life to understand why you spend so many hours on
your bike.

I found my copy at Barnes & Nobles, but it's available just about everywhere.

Danny

The National Center for Safe Routes to School is now accepting
applications for 20 mini-grants, up to $1,000 each.  The aim of the
mini-grants is to use student creativity and leadership skills to
increase safe walking and bicycling to school.  Successful
applications will include one or more of the following:  student-led
activities, concern for the environment, and/or promotion of physical
activity.  Funded activities must be part of a new or existing Safe
Routes to School program.  For more information, see
www.saferoutesinfo.org/minigrants.   The application deadline is
October 30, 2009.

http://www.iowabicyclecoalition.org/node/217

Best rides,

Mark Wyatt
Iowa Bicycle Coalition
P.O. Box 5562
913 2nd Street
Coralville, IA 52241
515-309-2867 office
319-936-4948 cell
www.iowabicyclecoalition.org
mark@...

Join the Iowa Bicycle Coalition at
http://www.iowabicyclecoalition.org/node/2

A petition has been created at http://www.IowaBicycleCoalition.org
against banning bicycles from farm to market roads.  Our friends in
the legislature have spoke out against this issue, but we need to
prepare.  The issue has received attention from the media and could
become a problem.

What can you do?

1.  Join the Iowa Bicycle Coalition - http://iowabicyclecoalition.org/node/2
2.  Sign the petition at http://www.iowabicyclecoalition.org
3.  Write a letter to the editor in your local paper.  Keep it short
and simple, but do it today.

Best rides,

Mark Wyatt
Iowa Bicycle Coalition
P.O. Box 572
North Liberty, IA 52317
515-309-2867 office
319-626-6017 fax
319-936-4948 cell
www.iowabicyclecoalition.org
mark@...

Join the Iowa Bicycle Coalition at
http://www.iowabicyclecoalition.org/join

Des Moines Bicycle Summit on July 14

Des Moines will be holding a Bicycle Summit on July 14 from 12:00 –
1:30 PM and 5:30 – 7:30 PM at the Des Moines Public Library. The
Bicycle Summit will serve as a public input meeting into the Des
Moines Bicycle Plan currently under development.

The Bicycle Summit will refine the goals of the Des Moines Bicycle
Plan, review the potential treatments, and challenge current designs
to open minds to new opportunities. Participants will be asked to give
preferences on programs and policies they would like to see
implemented in the future plan.

Alta Planning & Design, a national firm specializing in bicycle and
pedestrian planning is coordinating the plan and will conduct the
meeting. Alta staff working on the plan are from Portland, Oregon and
Madison, Wisconsin – communities known for world-class bicycle and
pedestrian networks.

Participants planning to attend the July 14th sessions can pick one or
both of the sessions. Information presented will be the same at each
session.

Best rides,

Mark Wyatt
Iowa Bicycle Coalition
P.O. Box 572
North Liberty, IA 52317
515-309-2867 office
319-626-6017 fax
319-936-4948 cell
www.iowabicyclecoalition.org
mark@...

Join the Iowa Bicycle Coalition at
http://www.iowabicyclecoalition.org/join

As the Tour the Raccoon gets a little closer and the weather is finally warming
up, not to mention that the gale force winds are calming down, registrations are
really picking up. There is only ten more days to pre-register for the inaugural
ride and three weeks to finalize preparations and training.

Yes you can register after June 1st. We will be accepting "same day"
registrations at Waukee Cycling from 6 to 10 AM Saturday morning but if you wait
you'll have to pack everything in your vehicle, drive to Waukee, park your
vehicle for the night, stand in line to register then start your ride. If you
pre-register, you can drop your bags off at any Des Moines Bike World anytime
the week before the ride, get up Saturday morning, eat a nice breakfast and
begin your ride right from your own driveway.

To Register go to www.dmcycleclub.com

Your $50 on-line registration fee not only goes to support the Des Moines Cycle
Club but look at all the stuff you get.

Printed 09 Tour the Raccoon Luggage Tag to mark your bag
Printed 09 Tour the Raccoon Backpack to carry all your extras
Printed 09 Tour the Raccoon t-shirt
Bag transportation from any Des Moines Bike World to the campground in
Jefferson.
Or Bag transportation from Waukee Cycling to the campground in Jefferson the day
of the ride start.
Designated camping at the Jefferson High School
Free showers (bring a towel)
$10 on-line discount to join the Des Moines Cycle Club
Special addition route map and "things to do" brochure
Many "in the bag" discount coupons and samples from ride sponsors and area
businesses.

* Luggage tags, Backpacks and t-shirts are guaranteed for all who pre-register
on-line. These items are "while supplies last" for those who register the day of
the ride.

To Register go to www.dmcycleclub.com

After being "muddied out" for last week, let's launch our Ride'n Green to the
Farmer's Market this coming Saturday the 9th. It's the first day of bike to work
week with a lot going on downtown, and the weather is looking good. Hope to see
everyone there.

Danny

Unfortunately we're going to have to cancel the ride for Saturday morning the
2nd of May. The trails are closed in several places to get downtown with water
and mud in many sections. I've ridden the route when it's muddy and it can be
very slippery and we'd come back just covered with mud. We've got all summer so
lets wait for a better day.

Danny

http://desmoines.craigslist.org/bik/1141801883.html

On what nights do you ride and do tou have a calender that you will post?

The Des Moines Cycle Club and the City of Clive are happy to announce a new
event for for all levels of cyclists. Ride'n Green to the Farmers Market is a
weekly ride starting at the Clive Aquatic Center parking lot at 1801 N.W. 114th
St., pedaling down the trail system to the very popular Des Moines Farmer's
Market. A relaxed pace will take us the 12 miles to downtown. We'll start
promptly at 8:00 A.M. so please be ready to ride.

The leader will spend one to two hours at the market and will lead those who
want to return, or if you'd like, return on your own. We plan to park our bikes
around the Polk County building on Court Avenue, there are lots of posts and
trees to lock your bike.

Riding your bike to the market will be great exercise, you'll get a little sun,
and meet other riders in the area. If you're new to the metro, or new to
cycling, Ride'n Green is right for you. You'll also feel great about doing the
ride GREEN. Be sure to wear your DMCC backpack to safely transport all of your
purchases on the return trip. In the future we hope to add other cities to the
ride, we want to see more bikes than cars at the market!

To join the Des Moines Cycle Club, or to get information about our other
activities, visit our website at www.dmcycleclub.

With HOT weather here, it's time for our club rides to get fired up. In the next
few weeks we'll start getting our new ride calendar updated with some of our
regular weekly rides that you've seen in the past and some new rides to give us
all more options.

Danny

The following message is posted on the Iowa Bicycle Coalition website.
It time to let the public and our legislators know that we care and are
willing to get involved. I know that many DMCC members plan to
participate in this ride. Unfortunately I will be out of town so please
be there for all of us who can't make it.   Danny
Cyclists will ride to the Iowa Capitol on Wednesday, April 15 at 5:30 PM
in opposition to the violent crashes and road rage incidents that have
occurred this spring. The ride will begin in the parking lot of
Rasmussen's Bike Shop at 301 Grand Ave in West Des Moines.

The ride follows a crash near Winterset, where the driver of a truck
pulling a trailer passed too closely to a group of cyclists, ran over
one cyclist with his trailer and left the scene. Cyclists report the
motorist was honking constantly as he passed and returned to the scene
30 minutes later.

Another crash this year involved Ken Sherman. Sherman was riding through
an intersection in Des Moines when a car failed to yield to the oncoming
cyclist and collided with Sherman causing injuries. The Des Moines
Police failed to issue any citations following the incident, but
determined the motorist to be at fault.

The Iowa Legislature considered clarifying the Iowa Code to specify
passing distances and safe following distances for bicyclists. The bill
failed to be considered through the funnel date despite passing in the
Senate.

Whether or not new laws were enacted, cyclists still have the same
rights and duties of the drivers of motor vehicles as specified in the
Iowa Code. Incidents where cyclists are injured due to the
inattentiveness of motorists are irresponsible and should be cited by
police as appropriate. Incidents where cyclists are harassed or
intimidated intentionally are violent and should be prosecuted to the
full extent of the law.



[Non-text portions of this message have been removed]

What happens when you get hundreds of cyclists each riding 20-30 miles in one of
Des Moines most crazy and fun rides?

You get cyclists, who are HUNGRY AND THIRSTY!!!!

Again this year, your Des Moines Cycle Club will be volunteering to help the Des
Moines Park and Recreation Department run the Annual Mayor's Ride for Trails,
Saturday April 18th at 10 A.M.  We need volunteers to help run the rest stops
and the lunch tent.  This is a great way to meet new people and do a good thing
for the DMCC and of course our trails!

If you choose the rest stop, you're day will begin at 9:00 and should be over by
12:30.  If you would rather help with the lunch, we'll need you by 10:30 and
could last as late as 2:30.  If we get enough volunteers, then we'll divide the
time up into shifts.

Please respond to me no later than tomorrow evening (Friday April 9th) if you
would like to help us.  I know we have a lot of new members to our club and I
would love to meet each of you and what a better way to start your exciting
membership in Iowa's most exciting cycle club….The Des Moines Cycle Club!!!!

Please email (Georgie@...) or call me (816-294-3693) and let me
know you want to help in this huge cycling event!  I will then contact you and
give you assignments and details.

I sincerely thank you ahead of time!!!  We think you're the BEST!!!

Keep the Wind to your Backside!

Georgie Pease

One of the biggest changes to happen to our club has been with our website. It's
packed full of information about everything our busy club is up to. In the last
few days we've added information about the Dam to Dam ride and other upcoming
events.

The credit goes to Brian Jaschen who actually lives and works in Council Bluffs
as a web designer for a major insurance company. We're lucky to have his
expertise. Check out his business website at www.bgraphixdesign.com.

Danny

We all know that you want to go, we're all going! Everyone who registers in the
month of April, 2009 will qualify to win a full RETUL bike fitting courtesy of
ride sponsors Waukee Cycling & Fitness.  This is a $175.00 value, there will be
only one lucky winner so register today.

RETUL is on the cutting edge of bike fit computer systems with backing by many
notables including Chris Carmichael. For more information contact our friends at
Waukee Cycling or visit www.retul.com.

To register for, and to get all the latest information, about the Tour the
Raccoon visit www.dmcycleclub.com. The winner will be drawn at random and
announced on the club website.