...but WCC group rides aren't cuttin' it for me.

Is anyone interested in a regular
25 - 40 mi ( 1.5- 2.5 hr long ) ,  B+ pace,
Sats &/or Suns AM 7:30 or 8:00 ( or earlier ), back by 10-10:30 ( or
earlier )type of rides.
Ideally leave from Millwood/Chappaqua, but Armonk/Purchase/MtKisco OK
too.
Maybe start / finish at a coffee place, other than that, no frills (no
cue sheets ). Just riding.

Perfect type of ride for someone who can't devote all day ( or even
all morning )to biking, but who loves a good hard fun ride.

Email if interested in setting something up.

Evan

Clear DayAs many of you probably know, Bruce Wells has created a new and
improved version of the cue sheet database on "My WCC" that is on the WCC
website.  We would like to move the cue sheets from the old database that I
created to the new one.  As people create new cue sheets, they can add them to
the new database themselves instead of having to e-mail them to me.

There are 146 cue sheets and 26 start locations or on average 6 cue sheets per
location on the old cue sheet database.  It takes a few minutes to upload each
cue sheet to the new database.  I would like to ask volunteers to upload cue
sheets to the database.  If you volunteer I'll give you a start location and you
go to the old cue sheet database, download each cue sheet, save it to your
comptuer, then re-uplaod it to the new cue sheet database and add in some
descriptiors.  If you'd be willing to help out please let me know and I'll give
you more details.

Thanks,

Chris



www.Fon-is-Fun.org
A website dedicated to sharing my experiences as a Peace Corps Volunteer in
Benin, West Africa.  Learn to speak Fon, one of Benin's local languages.  The
site also contains my Benin related stories, pictures, books, music, links,
recipes, Q&A, discussions and more.



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

Is anyone one up for a ride this Sat, 9 am, from Millwood?

The pace so far this year has been a bit on the slow side, around 17 -
18. Route decided by the group.

Let me know

Aaron

I know it is nice right.
> I wouldn't mind taking this groupo for a test ride.
>    http://www.velonews.com/tech/report/articles/9591.0.html

I wouldn't mind taking this groupo for a test ride.

-----Original Message-----
From: rangrsteve <ima@...>
To: WCCARides@yahoogroups.com
Sent: Sat, 11 Mar 2006 02:23:39 -0000
Subject: [WCCARides] Electric Dura Ace

    http://www.velonews.com/tech/report/articles/9591.0.html






Yahoo! Groups Links

http://www.velonews.com/tech/report/articles/9591.0.html

i would, but flat works for me this time of year....

adstern2002 <adstern@...> wrote:  Eric Marcos emailed me about leading
an A/B+ fixed gear ride.

He asked if I know anyone who has a fixed and what the of interest
level is.

I told him I have a fixed gear and am very interested (just please
have mercy and keep the route flat).

Any fixed gear riders who would like to try a group ride?

Thanks

Aaron







   SPONSORED LINKS
         Cycling sock   Cycling shorts   Cycling accessory     Cycling tour  
Cycling clothing   Cycling

---------------------------------
   YAHOO! GROUPS LINKS


     Visit your group "WCCARides" on the web.

     To unsubscribe from this group, send an email to:
  WCCARides-unsubscribe@yahoogroups.com

     Your use of Yahoo! Groups is subject to the Yahoo! Terms of Service.


---------------------------------





---------------------------------
Brings words and photos together (easily) with
  PhotoMail  - it's free and works with Yahoo! Mail.

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

Eric Marcos emailed me about leading an A/B+ fixed gear ride.

He asked if I know anyone who has a fixed and what the of interest
level is.

I told him I have a fixed gear and am very interested (just please
have mercy and keep the route flat).

Any fixed gear riders who would like to try a group ride?

Thanks

Aaron

cheater

rangrsteve <ima@...> wrote: 
http://www.cyclingnews.com/news.php?id=features/2006/hamilton_appeal





   SPONSORED LINKS
         Cycling sock   Cycling shorts   Cycling accessory     Cycling tour  
Cycling clothing   Cycling

---------------------------------
   YAHOO! GROUPS LINKS


     Visit your group "WCCARides" on the web.

     To unsubscribe from this group, send an email to:
  WCCARides-unsubscribe@yahoogroups.com

     Your use of Yahoo! Groups is subject to the Yahoo! Terms of Service.


---------------------------------





---------------------------------
Yahoo! Mail
Bring photos to life! New PhotoMail  makes sharing a breeze.

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

http://www.cyclingnews.com/news.php?id=features/2006/hamilton_appeal

another good one is " nike moves" , but no lance

--- In WCCARides@yahoogroups.com, "rangrsteve" <ima@s...> wrote:
>
> Step one Go to www.a52.com and click on the "classics" link at the
top
> right
>
> Step two You'll see a little slot open up. Type "Nike Magnet" in the
> slot for the ad name, and then hit enter.
>
> Step three Click the "Nike / Magnet" link.
>

Step one Go to www.a52.com and click on the "classics" link at the top
right

Step two You'll see a little slot open up. Type "Nike Magnet" in the
slot for the ad name, and then hit enter.

Step three Click the "Nike / Magnet" link.


and

http://rm.world.mii-
streaming.net/media/oln/2004/adv/21_action_2d_384k.mov

http://www-nrd.nhtsa.dot.gov/pdf/nrd-30/NCSA/TSF2004/809912.pdf

In a message dated 11/9/2005 8:04:21 PM Eastern Standard Time,
2002boty@... writes:


I've been told, but can't report from real experience that a  marathon is
roughly equivalent to a century, so we need to stack them up  back to back.


C'mon you guys - learn to swim and sign up for an IM.  Then you can  find out
firsthand!  Although doing the marathon after the century might  tend to skew
things a bit (speaking from my quite limited experience at the half  IM level
that is)

I think what's harder depends most on what you like most and what you are
the best trained for...but running does take a huge toll on your body.  It  is
true that most marathoners do indeed take time off rather than do another one
next day, but it is also true that ultra distance events (I believe the
current  record is 500 miles!) are becoming more and more popular. As for me, I
would take any number of bike centuries over even one marathon, but that is just
me.  Guess you'll just need to ask Laurent.

Nancy


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

Bruce,
   I've been told, but can't report from real experience that a marathon is
roughly equivalent to a century, so we need to stack them up back to back.
Of course the double century then equates to ultramarathons so there are
more comparisons and debates we could have.  Runners tend to cycle when they
are injured or after years of running have reduced their competitive
abilities in running and cycling offers an opportunity for a competitive
outlet.
     Gary
----- Original Message -----
From: "brucekwells" <bkwells@...>
To: <WCCARides@yahoogroups.com>
Sent: Wednesday, November 09, 2005 7:27 PM
Subject: [WCCARides] Re: Off Topic..ish/ The perils of Pedaling (only)


>> Take note of his split times-41:02 at 10k, 1:25:04 halfway, and
> 2:09:36, so
>> his last 10k was 45:03.  Slowing in the second half, went out too
> fast a
>> common mistake, especially for first timers.  With better pacing I
> feel he
>> could run even faster.  How about a run/bike/run for him?  That wat he
>> wouldn't have to worry about the swimming.
> No, don't do that, we would kick everyone's butt!
>
> My question is this, is running harder than cycling, or cycling harder
> than running.  We need to take a top marathoner and see how they do on
> a bike.  I bet cycling is harder, especially if you have to do more
> than one day of it.  Marathon running is not a back to back activity,
> those guys tend to go all out and not worry about the next day.
>
>
>
>
>
>
>
> Yahoo! Groups Links
>
>
>
>
>
>

> Take note of his split times-41:02 at 10k, 1:25:04 halfway, and
2:09:36, so
> his last 10k was 45:03.  Slowing in the second half, went out too
fast a
> common mistake, especially for first timers.  With better pacing I
feel he
> could run even faster.  How about a run/bike/run for him?  That wat he
> wouldn't have to worry about the swimming.
No, don't do that, we would kick everyone's butt!

My question is this, is running harder than cycling, or cycling harder
than running.  We need to take a top marathoner and see how they do on
a bike.  I bet cycling is harder, especially if you have to do more
than one day of it.  Marathon running is not a back to back activity,
those guys tend to go all out and not worry about the next day.

Oops, last 10k was 46:03.
----- Original Message -----
From: <nanskis@...>
To: <WCCARides@yahoogroups.com>
Sent: Wednesday, November 09, 2005 8:17 AM
Subject: Re: [WCCARides] Off Topic..ish/ The perils of Pedaling (only)


> Did anyone notice that Laurent Jalabert (yes, THAT Laurent Jalabert) just
> completed the NYC marathon, his first, in the totally KA time of 2:55:38?
>
> How's that for cross training!!!!!
>
>
> [Non-text portions of this message have been removed]
>
>
>
>
>
> Yahoo! Groups Links
>
>
>
>
>
>

Take note of his split times-41:02 at 10k, 1:25:04 halfway, and 2:09:36, so
his last 10k was 45:03.  Slowing in the second half, went out too fast a
common mistake, especially for first timers.  With better pacing I feel he
could run even faster.  How about a run/bike/run for him?  That wat he
wouldn't have to worry about the swimming.
----- Original Message -----
From: <nanskis@...>
To: <WCCARides@yahoogroups.com>
Sent: Wednesday, November 09, 2005 8:17 AM
Subject: Re: [WCCARides] Off Topic..ish/ The perils of Pedaling (only)


> Did anyone notice that Laurent Jalabert (yes, THAT Laurent Jalabert) just
> completed the NYC marathon, his first, in the totally KA time of 2:55:38?
>
> How's that for cross training!!!!!
>
>
> [Non-text portions of this message have been removed]
>
>
>
>
>
> Yahoo! Groups Links
>
>
>
>
>
>

Note also that this was 391 out of 33,988 finishers!


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

Here are his rankings.

Notice he was 175th for his age, and 358 for men.  The winning time this
year was 2:09:30.

Place   Gender Place  Age Place  Pace  Finish Time    Net Time
391             358                 175               6:41 	   2:55:39  2:55:15

On 9 Nov 2005 at 8:17,  <WCCARides@yahoogroups.com> wrote:

> Did anyone notice that Laurent Jalabert (yes, THAT Laurent Jalabert) just
> completed the NYC marathon, his first, in the totally KA time of 2:55:38?
>
> How's that for cross training!!!!!


Bruce Wells
Radio Computing Services
http://www.rcsworks.com
914-428-4600 x123

Did anyone notice that Laurent Jalabert (yes, THAT Laurent Jalabert) just
completed the NYC marathon, his first, in the totally KA time of 2:55:38?

How's that for cross training!!!!!


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

Article raises an eyebrow for me.   I'm 6' tall, 145lbs, and do not cross
train.   On top of this heavy doses of dairy give me GI distress.   Though I'm
skeptical about the research findings as the number of participants was small.
Interestingly enough, I planned to do some father/daughter running this
Fall/Winter, coupled with some weight training.   So I guess I'm covered to a
certain degree.

Thanks for posting!

Mike Koroly

P.S. after the shaved pavement a ride across an old railroad bridge on the
NCTW would extend the bone buzz.


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

> Great article, but why run or lift weights when you can take your wheel out of
true and let it shake you into shape.  Groan.  Please forgive me, this is my
first attempt at humor on his forum.
Or get an all aluminum bike and ride on that shaved payment stuff they do
before they repave a road.  Talk about impact!

Bruce Wells
Radio Computing Services
http://www.rcsworks.com
914-428-4600 x123

Great article, but why run or lift weights when you can take your wheel out of
true and let it shake you into shape.  Groan.  Please forgive me, this is my
first attempt at humor on his forum.




---------------------------------
  Yahoo! FareChase - Search multiple travel sites in one click.

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

good idea...i enjoy both the croton acqueduct and the rockies

On 11/7/05, Cara Viggiano <vigfrog@...> wrote:
>
> Run trails. It's more fun, easier on the knees and you can pretend you're
> Tarzan ....................... well, I can't...
>
> Bruce Wells <bruce@...> wrote:> Thanks...gr8 article....i started
> to running twice a week in Oct...man i
> > hate it... but you gotta do what you gotta do -)
> Yeah, running sucks, but I plan to do more weights. I do get a lot of
> walking and stair climbing in as well. That can't hurt.
>
> Bruce Wells
> Radio Computing Services
> http://www.rcsworks.com
> 914-428-4600 x123
>
>
>
> SPONSORED LINKS
> Cycling clothing Cycling Road cycling shoes
>
> ---------------------------------
> YAHOO! GROUPS LINKS
>
>
> Visit your group "WCCARides" on the web.
>
> To unsubscribe from this group, send an email to:
> WCCARides-unsubscribe@yahoogroups.com
>
> Your use of Yahoo! Groups is subject to the Yahoo! Terms of Service.
>
>
> ---------------------------------
>
>
>
>
>
> ---------------------------------
> Yahoo! FareChase - Search multiple travel sites in one click.
>
> [Non-text portions of this message have been removed]
>
>
>
> SPONSORED LINKS
>   Cycling
clothing<http://groups.yahoo.com/gads?t=ms&k=Cycling+clothing&w1=Cycling+clothin\
g&w2=Cycling&w3=Road+cycling+shoes&c=3&s=59&.sig=kQ93IVDaq2OfKMdK9ZiNQA>
>
Cycling<http://groups.yahoo.com/gads?t=ms&k=Cycling&w1=Cycling+clothing&w2=Cycli\
ng&w3=Road+cycling+shoes&c=3&s=59&.sig=NsVVamNtx9y_2pV-OzvPbg> Road
> cycling
shoes<http://groups.yahoo.com/gads?t=ms&k=Road+cycling+shoes&w1=Cycling+clothing\
&w2=Cycling&w3=Road+cycling+shoes&c=3&s=59&.sig=JjvdQ0__tGYlajIF1L8NDA>
>  ------------------------------
> YAHOO! GROUPS LINKS
>
>
>    - Visit your group "WCCARides<http://groups.yahoo.com/group/WCCARides>"
>    on the web.
>     - To unsubscribe from this group, send an email to:
>   
WCCARides-unsubscribe@yahoogroups.com<WCCARides-unsubscribe@yahoogroups.com?subj\
ect=Unsubscribe>
>     - Your use of Yahoo! Groups is subject to the Yahoo! Terms of
>    Service <http://docs.yahoo.com/info/terms/>.
>
>
>  ------------------------------
>


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

Run trails. It's more fun, easier on the knees and you can pretend you're Tarzan
....................... well, I can't...

Bruce Wells <bruce@...> wrote:> Thanks...gr8 article....i started to
running twice a week in Oct...man i
> hate it... but you gotta do what you gotta do -)
Yeah, running sucks, but I plan to do more weights.  I do get a lot of
walking and stair climbing in as well.  That can't hurt.

Bruce Wells
Radio Computing Services
http://www.rcsworks.com
914-428-4600 x123



SPONSORED LINKS
Cycling clothing Cycling Road cycling shoes

---------------------------------
YAHOO! GROUPS LINKS


     Visit your group "WCCARides" on the web.

     To unsubscribe from this group, send an email to:
  WCCARides-unsubscribe@yahoogroups.com

     Your use of Yahoo! Groups is subject to the Yahoo! Terms of Service.


---------------------------------





---------------------------------
  Yahoo! FareChase - Search multiple travel sites in one click.

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

> Thanks...gr8 article....i started to running twice a week in Oct...man i
> hate it... but you gotta do what you gotta do -)
Yeah, running sucks, but I plan to do more weights.  I do get a lot of
walking and stair climbing in as well.  That can't hurt.

Bruce Wells
Radio Computing Services
http://www.rcsworks.com
914-428-4600 x123

Thanks...gr8 article....i started to running twice a week in Oct...man i
hate it... but you gotta do what you gotta do -)

On 11/7/05, Bruce Wells <bruce@...> wrote:
>
> Nothing is off topic in this group, it's what every you want to post.
>
> Thanks for the great article. I will have to do more weights this winter.
>
>
> Bruce Wells
> Radio Computing Services
> http://www.rcsworks.com
> 914-428-4600 x123
>
>
>  ------------------------------
> YAHOO! GROUPS LINKS
>
>
>    - Visit your group "WCCARides<http://groups.yahoo.com/group/WCCARides>"
>    on the web.
>     - To unsubscribe from this group, send an email to:
>   
WCCARides-unsubscribe@yahoogroups.com<WCCARides-unsubscribe@yahoogroups.com?subj\
ect=Unsubscribe>
>     - Your use of Yahoo! Groups is subject to the Yahoo! Terms of
>    Service <http://docs.yahoo.com/info/terms/>.
>
>
>  ------------------------------
>


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

Nothing is off topic in this group, it's what every you want to post.

Thanks for the great article.  I will have to do more weights this winter.


Bruce Wells
Radio Computing Services
http://www.rcsworks.com
914-428-4600 x123

The Perils of Pedaling
If you get all your exercise from biking, beware: It may lead to
brittle bones in old age
By MARILYN CHASE
Staff Reporter of THE WALL STREET JOURNAL
October 10, 2005; Page R7
Bicycling, spurred by icons like Tour de France winner Lance
Armstrong, is a hugely popular adult sport, drawing 85.7 million
Americans over age 16 to ride for fun and fitness. But cyclists who
get all their exercise on two wheels may face a hidden health hazard:
fragile bones.
Once seen mainly as a risk to women, weak bones afflict men, too --
even elite athletes. What people do in their 20s, 30s and 40s can
shore up a strong skeleton or start a silent erosion, leading to
brittle bones that can shatter in old age.
THE JOURNAL REPORT

"Osteoporosis is still thought of as a disease of little old ladies.
It's a misconception," says Jeanne Nichols, professor of exercise and
nutrition science at San Diego State University. She studies the
health of athletes and has found that men are also vulnerable to
imbalances in exercise and nutrition that can undermine skeletal
health.
In her research, Dr. Nichols found that male master cyclists --
ultrafit senior athletes who rode for an average of 20 years --
suffer
surprisingly high rates of a precursor to osteoporosis, the thin and
porous bones that are prone to fractures. While more research is
needed, she says that training exclusively on the bike, excluding
weight-bearing exercise, undermines bone strength.
Beneficial Pressure
Healthy bone cells undergo constant turnover in a process of
breakdown
and replacement. Building new bone requires the pressure of body
weight and impact on the skeleton to add new cells. Running and
jumping provide such stimuli. But as joints get injured, people turn
to low-impact sports. While this avoids pain, it also deprives bones
of a growth trigger.
Bicycling is a non-weight-bearing exercise that spares the joints but
softens the impact that sparks growth. In addition, cyclists sweat a
lot, losing calcium in the process. Some elite cyclists also strive
to
be very lean for speed. Thin builds are a risk factor for
osteoporosis, along with female sex, and Caucasian or Asian
ethnicity.
Smoking, alcohol and drugs such as the anti-inflammatory prednisone
can add to risks.
Sound nutrition, with adequate calcium and vitamin D, is essential.
But many adults are calcium-deficient because they don't like milk,
want to avoid calories, or are lactose-intolerant. Cyclists who ride
extreme events like centuries, or 100-mile races, can depress the
hormones testosterone and estrogen, further weakening bones. Men on
antihormonal treatment for prostate cancer also are at risk.
Slow Decline
People build strong bones from childhood, reaching maximum bone
density by their mid-20s. After that, says San Francisco orthopedic
surgeon Christopher Cox, "it's a slow degradation. Women lose bone
rapidly around menopause, but even men lose bone. If you have only so
much, and if you do a high-risk sport, you may find that out in your
60s when you can't do much about it." The wake-up call may be a
broken
hip, or a stress fracture of the vertebrae.
ROLLING TOWARD TROUBLE?

Factors That Undermine Bones
--Getting only low-impact exercise
--Overly thin build
--Calcium-poor diet
--Female gender
--Caucasian or Asian ethnicity
--Tobacco or alcohol use
--Medications (including prednisone)
--Low levels of sex hormones
Building Bone Strength
--Good overall nutrition (with plenty of calcium and vitamin D)
--Maintain sensible weight
--Alternate cycling with sports that involve running or jumping
--Weight training
--If osteoporosis is present, consider medicines like Fosamax
Even to the well-informed fitness buff, Dr. Nichols's research came
as
a surprise. An avid cyclist, Dr. Cox says he was "totally caught off
guard" by Dr. Nichols's 2003 study in the journal Osteoporosis
International. Formerly casual about diet, he now takes calcium and
vitamin D as nutritional insurance. He also tells his patients who
cycle that it's a good idea to take supplements if they don't eat
dairy foods, and to balance cycling with weight training.
Dr. Nichols's research studied 27 master cyclists with an average age
of 51 who had cycled competitively for 20 years as their main form of
exercise. Measuring their bone-mineral density, she compared it with
that of two other groups: age-matched recreational gym goers, and
young, elite cyclists at the same competitive level as the master
cyclists.
She used a Dexa scan, or dual energy X-ray absorptiometry, a
very-low-radiation X-ray that measures bone density. The master
cyclists' bone density was lower than that of both the younger
cyclists and their age peers who didn't cycle. More than two-thirds
were low enough to be classed as having either osteoporosis or the
precursor condition, osteopenia. Four men, or 15% of the master
cyclists, had outright osteoporosis. For some, it took a while to
absorb the diagnosis.
"The psychology was interesting," she says. Some men went into
denial.
" 'I'm a male. I can't be osteoporotic,' " she recalls some saying.
Not long after the study, one volunteer had a freak accident in a
parking lot, falling off his bike and fracturing his hip. He began
lifting weights and taking the bone-building drug Fosamax, and
started
his whole family on calcium.
A former runner turned cyclist, the 57-year-old Dr. Nichols says she
got the message herself. "I saw my own [bone density] take a drop
when
I converted from running to cycling," she says. "I said, all right,
practice what you preach." She says she now balances her bike time
with weight training and exercise classes that keep her on her feet
twice a week to keep her skeleton strong. She recommends that
athletes
get regular bone scans, eat a balanced diet rich in calcium and
vitamin D, and supplement cycling with resistance or impact exercise
as she does. If bone scans show eroding density that points to a risk
of fractures, Dr. Nichols urges people to discuss drug treatments
such
as Fosamax.
Spotty Coverage
Men curious about their bone density should be aware that insurance
coverage for Dexa screening is spotty, so they may end up paying out
of pocket. The cost ranges from $150 to $350, depending on location.
Plans may cover men over 50 who have a history of broken bones or
other obvious risk factors.
Dr. Nichols's findings are preliminary and should be interpreted with
caution, some experts say. "It's interesting, but it's a hypothesis,"
says Eric Orwoll, professor of medicine at Oregon Health Sciences
University, and an authority on male osteoporosis. While he agrees
that men face "a strikingly high chance of fractures in later years,"
he says that bikers' bones may simply be different from those of
noncyclists and adds that more research is needed. Others point out
that Dexa scans were originally calibrated for women, so much less is
known about normal and abnormal density scores for men.
Others think the evidence is compelling enough to shape their
regimen.
Jim Cushing-Murray of Frisco, Colo., one of the master cyclists in
Dr.
Nichols's study group who fared well, credits years of cross-training
for helping him avoid osteoporosis. A bike racer since 1966 and
former
national road champion, Mr. Cushing Murray, now 64, does heavy weight
lifting every winter to balance the summer cycling season. That same
regimen also works for his wife, Joann Meyer, 62, the U.S. Cycling
Federation 2005 women's road champion, who adds: "It has paid off."
Orthopedic surgeon Eric Heiden, an Olympic gold medalist in speed
skating in 1980 who later took up pro cycling, follows a regimen that
includes lots of milk and twice-weekly sessions that alternate the
bike with weights. His medical rounds at the University of California
at Davis also keep him on his feet.
"I'm 47," says Dr. Heiden, "so a guy like me better keep walking."