ncscic3cyclists : Messages : 1-9 of 9

Thanks, Andy. We just want to do whatever God's will is. There's no doubt that my accident was His plan and purpose and I truly want Him to use it to reach others.

Marcia

----- Original Message -----

From: peanut1955@...

To: ncscic3cyclists@yahoogroups.com

Sent: Thursday, October 16, 2008 9:12 PM

Subject: Re: [ncscic3cyclists] Spokes can't roll without bearings

marcia

you have done a great service for all and i really appreciate it. i met with jim at epic cycles in black mountain the other day and gave him some ic3 brochures. he KNOWS about your church! he went to montreat for school and met his wife there. we had a nice visit.

keep up the awesome work you and ron are doing.

God's love

andy

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From: "peanut1955@..." <peanut1955@...>
Date: Fri Oct 17, 2008 1:12 am
Subject: Re: Spokes can't roll without bearings

peanut1955@...

marcia

you have done a great service for all and i really appreciate it. i met with jim at epic cycles in black mountain the other day and gave him some ic3 brochures. he KNOWS about your church! he went to montreat for school and met his wife there. we had a nice visit.

keep up the awesome work you and ron are doing.

God's love

andy

____________________________________________________________
Stuck in a dead end job?? Click to start living your dreams by earning an online degree.

From: "Marcia Blaine" <rmjblaine@...>
Date: Fri Oct 17, 2008 12:23 am
Subject: Re: Spokes can't roll without bearings

rmjblaine@...

Andy and Fellow IC3 Members,

We have tried over the past several years to establish a strong Christian Cycling Fellowship Club at Biltmore Baptist Church in Arden, NC. We offer weekly rides (mountain, road and indoor Spin classes); 3-4 cycling day trips to the Virginia Creeper and New River Trails; picnic rides; and dinner fellowships. At our "Mission Fairs" we always have enthusiastic cyclists to join our email list, but it is rare to have anyone except our original core group to ever participate in anything. We have tried to offer all levels of rides from beginner to racers but have failed to draw interest through that. Out of 49 people who verbally want to be a part of Christian cycling, we only have maybe 10 committed. Prayers for this ministry would be greatly appreciated. Maybe we are missing God's direction...

Marcia Blaine
Biltmore Baptist Church Bicycle Fellowship Group
298-6578

Taking the Light of Jesus to the cycling world and beyond.

----- Original Message -----

From: andyalbershardt

To: ncscic3cyclists@yahoogroups.com

Sent: Thursday, October 16, 2008 8:47 AM

Subject: [ncscic3cyclists] Spokes can't roll without bearings

Over the past I have been asked by many interested cyclists about
IC3 here in the Carolinas. When is your ride, when do you have
meetings, what events are you putting on, how many members do you
have, & etc. Well, frankly the answer is not good due to several
reasons. Although our membership is growing here it could do a whole
lot better. Like churches with denominations, cycling has something
quite similar. Think of all the different types of cycling, road,
mountain, rec, cross, etc? This spoke is also quite large: 2 states.
We are all over the map and the there are enthusiasts really ramping
up cycling events in the carolinas where it's just about year-round.
That's fanatastic!
How can we improve and grow? One member at a time!By taking the lead
and creating your own local spoke, actually I'd prefer calling it
a "bearing" (get it?). By starting your own bearing with some
committed friends you will be able to start a ministry that you are
passionate about. It can start within your church. That's how it
started for us here. We see each other at church, we ride together,
we even have an annual fall vacation riding in the mountains. From
all the years of racing, my greatest times are now wearing the IC3
race kit and sharing surprising testimony from other racers! One said
that I was a safe wheel to sit on. Small groups is how the
Christianity grew and it's still what fuels the fire. I hope that you
consider looking at what you can do to get this ministry moving in
your area instead of what the ministry will or any club you ride for
will do for you. IC3 is not about what it will do for us, but rather
what we can do for others to reinforce or find their faith. It took a
lot of bumps & crashes along the road for me to realize that it is
God who blessed me with all the passion and strength I have for
cycling.
I will try to come to events you want me to attend. I have an IC3
banner, canopy, brochures & water bottles. Please keep in mind, I
cannot make it to all. It's impossible .
Come be a bearing. You will be forever sealed by His grace.
ybiC
andy

From: "andyalbershardt" <andyalbershardt@...>
Date: Thu Oct 16, 2008 12:47 pm
Subject: Spokes can't roll without bearings

andyalbershardt

Offline

Over the past I have been asked by many interested cyclists about
IC3 here in the Carolinas. When is your ride, when do you have
meetings, what events are you putting on, how many members do you
have, & etc. Well, frankly the answer is not good due to several
reasons. Although our membership is growing here it could do a whole
lot better. Like churches with denominations, cycling has something
quite similar. Think of all the different types of cycling, road,
mountain, rec, cross, etc? This spoke is also quite large: 2 states.
We are all over the map and the there are enthusiasts really ramping
up cycling events in the carolinas where it's just about year-round.
That's fanatastic!
How can we improve and grow? One member at a time!By taking the lead
and creating your own local spoke, actually I'd prefer calling it
a "bearing" (get it?). By starting your own bearing with some
committed friends you will be able to start a ministry that you are
passionate about. It can start within your church. That's how it
started for us here. We see each other at church, we ride together,
we even have an annual fall vacation riding in the mountains.  From
all the years of racing, my greatest times are now wearing the IC3
race kit and sharing surprising testimony from other racers! One said
that I was a safe wheel to sit on. Small groups is how the
Christianity grew and it's still what fuels the fire. I hope that you
consider looking at what you can do to get this ministry moving in
your area instead of what the ministry will or any club you ride for
will do for you. IC3 is not about what it will do for us, but rather
what we can do for others to reinforce or find their faith. It took a
lot of bumps & crashes along the road for me to realize that it is
God who blessed me with all the passion and strength I have for
cycling.
I will try to come to events you want me to attend. I have an IC3
banner, canopy, brochures & water bottles. Please keep in mind, I
cannot make it to all. It's impossible .
Come be a bearing. You will be forever sealed by His grace.
ybiC
andy

From: "peanut1955@..." <peanut1955@...>
Date: Tue Sep 4, 2007 2:05 pm
Subject: a word about suffering

peanut1955@...

Sermon Series on CD
25% off

I think you, the cyclist, understands suffering quite well and I hope this might be insightful in you understanding that it's more than just the challenge of the ride.

ybiC

Andy

---------- Forwarded Message ----------

September 4, 2007

SUFFERING
by Charles R. Swindoll

2 Corinthians 1

Of all the letters Paul wrote, Second Corinthians is the most autobiographical. In this letter Paul records the specifics of his anguish, tears, affliction, and satanic opposition. He spells out the details of his persecution, loneliness, imprisonments, beatings, feelings of despair, hunger, shipwrecks, sleepless nights, and that �thorn in the flesh��his companion of pain. How close it makes us feel to him when we see him as a man with real, honest-to-goodness problems, just like ours!

It is not surprising, then, that he begins the letter with words of comfort, especially verses 3 through 11. Ten times in five verses (vv. 3-7) Paul uses the same root word, Parakaleo, meaning literally, �to call alongside.�

This word involves more than a shallow pat on the back. This word involves genuine, in-depth understanding . . . deep-down compassion and sympathy. This seems especially appropriate since it says that God, our Father, is the �God of all comfort� who �comforts us in all our affliction.� Our loving Father is never preoccupied or removed when we are enduring sadness and affliction!

There is another observation worth noting in 2 Corinthians 1. No less than three reasons are given for suffering, each one introduced with the term that: �that we will be able to comfort those who are in any affliction�; �that we would not trust in ourselves�; �that thanks may be given� (vv. 4, 9, 11). Admittedly, there may be dozens of other reasons, but here are three specific reasons we suffer.

Reason #1: God allows suffering so that we might have the capacity to enter into others� sorrow and affliction.

Reason #2: God allows suffering so that we might learn what it means to depend on Him. Over and over He reminds us of the danger of pride, but it frequently takes suffering to make the lesson stick.

Reason #3: God allows suffering so that we might learn to give thanks in everything. Now, honestly, have you said, �Thanks, Lord, for this test�? Have you finally stopped struggling and expressed to Him how much you appreciate His loving sovereignty over your life?

How unfinished and rebellious and proud and unconcerned we would be without suffering!

May these things encourage you the next time God heats up the furnace!

Years ago I heard two statements about suffering that I have never forgotten: �Pain plants the flag of reality in the fortress of a rebel heart.� And, �When God wants to do an impossible task, He takes an impossible individual�and crushes him.�

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From: "peanut1955@..." <peanut1955@...>
Date: Thu Aug 9, 2007 6:30 pm
Subject: Fw: RBR's 08/09/07 Newsletter: Drinking Dilemma

peanut1955@...

How appropriate when the temps are so hot.

Be careful

Andy

---------- Forwarded Message ----------

RoadBikeRider.com Newsletter
Issue No. 304 - 08/09/07: Drinking Dilemma
ISSN 1536-4143

Produced almost every Thursday by RBR Publishing Company. E-mailed without cost or obligation to more than 60,000 roadies around the world.
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To subscribe, change your address or leave our mailing list, see the end of the newsletter. You can read this issue online at http://www.roadbikerider.com/currentissue.htm
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In This Issue

1. Weekly Dispatch
2. Best of Coach Fred: How Important Is High Cadence?
3. Uncle Al: Good Gears, Bad Gears
4. Body Mechanic: Dealing with Illness
5. Scott's Spin: Write Stuff
6. RBR eBookstore
7. Views You Can Use: Trainer Warm-Ups
8. Try This on Your Next Ride: Learn the Skill of Soft Pedaling
9. Classifieds (2 new)

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1. WEEKLY DISPATCH

Hot enough for you? Most of the northern hemisphere is baking right now and the heat is putting extra demands on daily rides.

Hydration is a key concern in high temperatures. A roadie can easily sweat off several pounds of water weight on a three-hour ride, making it imperative to keep chugging down liquids.

Right? Maybe not. When it comes to hydration there can definitely be too much of a good thing.

That caution comes from Lulu Weschler, a physical therapist and long-distance cyclist. In 2005 she authored the summary of the first International Exercise-Associated Hyponatremia Consensus Development Conference in Cape Town, South Africa. In October she'll fly to New Zealand for the next session.

The key word: hyponatremia. It describes a dangerous condition caused by over-hydration -- drinking to the point where sodium levels in the blood become so low a medical crisis is at hand (see below).

Dehydration is bad, but hydrating to the point of hyponatremia can be deadly.

Here's the scary thing: Hyponatremia can occur even when drinking seemingly reasonable amounts. To explain, we're turning this over to Ms. Weschler, who has written extensively about the malady. At the end we'll provide the link to a more detailed article she wrote for the UltraMarathon Cycling Association website.

LESSONS FROM LULU

Every serious case (including deaths) of hyponatremia thus far reported during or after exercise has involved over-hydration. Sodium is lost during exercise and that's a concern, but by far the dominant factor in exercise-related hyponatremia is excessive fluid intake.

Some cyclists assume they're safe because they're drinking sports drinks with electrolytes. However, a sports drink has a much lower concentration of sodium than blood. Thus, drinking too much sports drink can dilute blood sodium to a dangerous level, just like drinking too much water.

Salty snacks and/or salt capsules do not necessarily protect you from hyponatremia if you are overdrinking.

Hyponatremia means that when you divide the amount of sodium by the volume of blood plasma, the number you get is too small. This number is called plasma sodium concentration. (Hypo means too small; natremia means sodium status.)

Theoretically, there are two ways to make the number too small: (a) by decreasing the amount of sodium, or (b) by increasing the volume of fluid. Thus far, in exercise-related hyponatremia cases studied, there has always been increased volume of water. (We do not know to what extent sodium loss was a contributor to the illness.)

Fatal Brain Swelling

Over-hydration all by itself (regardless of whether or not sodium is "washed out") can cause hyponatremia simply by diluting sodium. When the dilute blood gets to the brain, water seeps into brain cells and causes swelling. In hyponatremia deaths, brain swelling is the killer.

Over-hydration during exercise can happen not only when you grossly over-drink, but also when you are moderately over-drinking and retaining the overload that you would urinate at rest.

Take seriously any sign that you are putting on water weight during a ride.

Weighing yourself before and after a ride is a good way to sort out hydration needs. You should never finish with a weight higher than when you started.

Other signs of over-hydration include bloating -- puffiness in the hands or feet (at the sock line, watch, rings) or at the shorts line; "boggy" feeling flesh; headache (especially noticeable when you ride on a bumpy road); and looking like or feeling like the Michelin Man.

Early Signs

Nausea and vomiting are often seen early in the development of hyponatremia.

Since it's the brain swelling that kills, signs of weight gain plus any change in mental status (confusion, memory loss, disorientation) or any neurological symptom (uncoordination, slurred speech) are a clear indication of hyponatremia and represent a dire medical emergency.

What to do? Stop drinking.

You want urination to dump the fluid overload. A strong dose of salt could help get urination started. The medical staff at the Boston Marathon uses concentrated bouillon, one bouillon cube per ounce of water. This is the one exception to the no-drinking rule -- you need a delivery vehicle for salt. Other remedies include V-8 or tomato juice to which salt is added. Find a way to get salt in. Then wait eagerly to start urinating.

Do not drink sports drink (unless a significant amount of salt is added). The concentration of sodium is way too low and the additional fluid will make the situation worse. Do not resume drinking until you are certain that you have gotten rid of the fluid overload.

Not What It Seems

Sometimes over-hydration is counterintuitive. For example:

---"I'm drinking a reasonable amount, not a huge amount. Why am I going bloaty?" (You can retain a water overload during exercise that you would normally urinate at rest.)

---"I haven't urinated for a long time. Doesn't that mean I am dehydrated and need to drink more?" (No! not if you are retaining water.)

---"Isn't this just an issue of sodium intake? Won't I be okay if make sure to keep up my salt intake?" (No! not if you over-drink.)

To prevent hyponatremia, think first about not drinking too much. A distant second is increasing salt intake.

These are two misconceptions I often hear:

---"I'm hot and sweaty and I feel crappy. It must be because I'm not drinking enough."

Not necessarily. You can be perfectly well hydrated and be generating more heat than your body can dump, so it warns you by making you feel bad. In other words, when it's hot and you feel poorly, it may well be because it is hot.

---"Hydration is the most important thing, so I'll continue drinking. But to prevent hyponatremia I'll take in more salt."

We have seen people who are way over-salted and have, as a result, stored fluid. Secondly, some people think that if they chug a sports drink instead of water they will be fine. But again, if you over-drink a sports drink you will go hyponatremic almost as fast as if you over-drink water.

The best hydration strategy: "Drink to thirst, salt to taste."

In other words, don't force anything. Listen to your body.

(For more information on hyponatremia, sodium and hydration, see Lulu Weschler's article at http://tinyurl.com/ensuc)
______________________________________

Tour Winner Being Investigated

Alberto Contador is in the cross-hairs of the World Anti-Doping Agency (WADA), which has opened an investigation into the Tour de France winner's alleged involvement in Operation Puerto -- the police action that uncovered a Madrid-based doping operation last year and incriminated some five dozen pro cyclists.

Contador, the 24-year-old Discovery Channel sensation, was originally on that list as a rider for Liberty Seguros. Later, cycling's international governing body, the UCI, declared that he should not have been implicated.

Since winning the Tour, however, Contador has come under attack by Werner Franke, a German anti-doping activist who says he has evidence that the rider was indeed involved with the illicit clinic's director, Eufemiano Fuentes, M.D.

WADA has received Franke's documents and is also working with a rider named Jorg Jaksche, who has admitted involvement with Fuentes when both he and Contador were teammates on Liberty Seguros.

As reported by cyclingnews.com, documents seized in Operation Puerto are said to contain the letters A.C. Jaksche's initials are also present along with the drugs he has admitted taking.

"I don't know if Contador was a client of Fuentes," says Jaksche. "I only know that I used those doping products that are shown on that document."

Franke says his evidence, now in WADA's possession, indicates that Contador "took insulin, HMG-Lepori, a hormone to stimulate the secretion of testosterone and also a product for asthma called TGN. In brief, I have before my eyes a protocol for doping. All of this has been simply concealed and hidden under the carpet whilst the name Contador was erased from the list of suspicious riders."

Now, WADA has rejected the UCI's decision to acquit Contador of involvement in Puerto and is doing its own investigation.

Franke is a molecular biologist who is best known for his research into the doping of athletes in the old East Germany. He also campaigned hard against former Tour and Olympic champion Jan Ullrich (T-Mobile) and was forced to retract certain accusations by court order. Ullrich later retired when his blood was proven to be among the 200 bags confiscated from Dr. Fuentes's clinic.
______________________________________

Late news: Yesterday afternoon it was announced that Contador would read a statement in Spain on Friday, accompanied by Team Discovery director Johan Bruyneel, but he will not answer questions from the media. The statement topic was not revealed, but it seems certain to deal with the doping charge.

Previously, Contador has denied doping and explained, "I was in the wrong team at the wrong time and somehow my name got among the [Operation Puerto] documents." He has said he would give a DNA sample if necessary to prove his innocence.

Also yesterday, organizers of a ProTour race in Germany on Aug. 19 said they will not allow Contador to compete because of his possible involvement in Operation Puerto. Contador was unlikely to enter that event anyway, but it indicates growing misgivings about the Tour winner.
______________________________________

Overheard: "Innocent until proven guilty is always my attitude. Just because you win the Tour de France doesn't mean you're a cheat and people always need to remember that." -- Cadel Evans, Tour runner-up, asked if he thinks Alberto Contador won fairly, but adding, "I think, like everyone, there's a bit of a shadow over his win and his reputation."
______________________________________

Another Astana Positive

News broke late yesterday that Team Astana's Andrej Kashechkin tested positive for a homologous blood transfusion at an unannounced control in Turkey on Aug. 1. The team said the 27-year-old rider has been suspended pending analysis of his B sample.

This is the same infraction that got Kashechkin's fellow Kazakh teammate, Alexandre Vinokourov, thrown out of the Tour de France eight days before. The tests found that each rider had been transfused with another person's blood.

It's another hard blow to Astana, which had called a halt to racing in August and instead organized a training camp in Switzerland on Aug. 11-24 for 19 riders, including Kashechkin. The riders reportedly will undergo medical and physiological examinations.

Before Kashechkin's positive test, Astana was still invited to the Sept. 1-23 Tour of Spain (Vuelta) even though the team withdrew from the Tour de France when Vinokourov was expelled. Now, however, Vuelta officials are thinking twice and say they will decide about Astana on Monday.

The team is taking the high road, saying in a statement, "This new hard blow does nothing but reinforce the will of the Astana cycling team's management to set up drastic measures for a clean cycling."
______________________________________

CYCLING SHORTS

---America's Team Slipstream has signed two more talented riders for its move to Professional Continental status in Europe next season. New Zealand's Julian Dean is coming to the U.S.-based team from France's Credit Agricole, joining Scotland's David Millar (ex-Saunier Duval) and Dave Zabriskie and Christian Vande Velde (both ex-CSC). Also newly confirmed is Sweden's Magnus Backstedt (ex-Liquigas), the former Paris-Roubaix winner who was hinted at last week. Slipstream, directed by former pro Jonathan Vaughters, has perhaps the most comprehensive anti-doping program in pro cycling. The team's goal is to reach ProTour status in 2009. Says the 32-year-old Backstedt, "I think Slipstream/Chipotle will be a breath of fresh air for cycling. I'm sure we will get a ride in Paris Roubaix and we will be on the start line for the Tour de France. With the guys we have, I think we could do some damage in team time trials as well."

---Axel Merckx retired on cue Wednesday, his 35th birthday, two days after winning his final race, a criterium in Lommel, Belgium. It was rumored that the son of Eddy would join Team Slipstream and race one more year, but he says he's done and will move to Canada at the end of the month (reportedly to the Vancouver area). Axel turned pro in 1993 with Germany's Telekom and ended with the current version of that team, T-Mobile. In between he raced for seven other squads. Among his palmares are the Belgian national championship, stage wins in the Giro d'Italia and Dauphine Libere, and a bronze medal in the 2004 Olympic road race. He rode in 15 grand tours, including nine Tours de France.

---The world cycling championships in Stuttgart, Germany, will go on as planned Sept. 26-30 after the UCI agreed to impose nearly six times the number of drug tests as originally planned. Stuttgart has been under pressure from German politicians to run a clean event in the wake of the doping incidents at the Tour de France. Instead of 60 tests, the UCI will perform 200 blood and urinary controls before the races and 150 during them. Stuttgart's chief of sports, Susanne Eisenmann, told the Associated Press: "The controls are so all-encompassing that no one will dope and not be caught. This is a real chance for a new start."

---According to the UCI, 641 ProTour riders, managers and other staff members have signed the anti-doping pledge that carries a two-year suspension and fine of one year's salary for violations. Next, the UCI wants signatures from everyone involved with second-tier Pro Continental teams.

---Some cycling optimists are disparagingly called "Kool-Aid drinkers" because they see a promising future for pro road racing despite the litany of doping. They contend that the ever-lengthening list of positive drug tests -- including the four that disgraced this year's Tour de France -- proves not that cycling is infused with dopers but that it is getting cleaner. Now comes this from corporate kingpin Felix Magowan at velonews.com: "Far from dead, there was plenty of good news from this year's Tour." If you don't quite believe that, Magowan's article takes you down a long checklist of positives, including 15 million Tour spectators; large percentage increases in TV viewership, website visitors and page views; front-page coverage in newspapers; and an increase in ride participation, amateur racing licenses, and bike sales. He doesn't mention Kool-Aid sales. Read Magowan's reasons why the Tour "deservedly remains one of the world's most popular sporting events" by clicking http://tinyurl.com/23x9vp
______________________________________

Overheard: "Riders who dope are playing Russian roulette with their lives. The illness is terrible, the situation always serious, but there are some signs of life. I think that three-quarters of the [pro peloton] is clean." -- Eddy Merckx, 62, the greatest rider in cycling history
______________________________________

---Tom Danielson's mystery illness has finally been identified: giardiasis. The 29-year-old Discovery Channel climber from Colorado has been plagued by stomach problems that forced him out of spring events and off Disco's Tour de France team. He used the downtime for more medical exams, which finally diagnosed the malady -- just in time. "I was scared. I was scared for my health. I was scared for my career," Danielson told the Durango Herald. "I got so sick that I thought I was going to die or something. The symptoms for what I had ranged from a parasite all the way to cancer." It's suspected that he contracted the Giardia bug in 2003 while racing in Malaysia. Recovery finally seems at hand since he won the Mount Evans Hill Climb on July 21. Danielson is now scheduled to race in next month's Tour of Spain, where he finished sixth overall in 2006 and seventh in 2005.

---Contrary to rumors, Lance Armstrong has not reversed course and decided to race against Floyd Landis at the Leadville 100 on Saturday. According to an Armstrong spokesperson, "Lance was in the area a few weeks ago and rode a few of the passes, and I think there was speculation in some of the local news that he was back in, but that is not the case." At one time Lance said he'd compete in the rugged, 100-mile mountain bike race but then backed off, citing a schedule conflict. He is due in Colorado Springs to deliver the keynote address at a fundraiser for "Kids on Bikes." Meanwhile, Landis, who is awaiting the verdict on his Tour de France doping appeal, is still expected in Leadville. It will be his second race following last fall's hip resurfacing surgery. He finished an unofficial 49th in the Teva Mountain Games in Colorado two months ago.

---Ten days after pulling his yellow-jersey-wearing rider, Michael Rasmussen, out of the Tour de France, Rabobank director Theo De Rooy resigned from the team. "The team is my life and my love," De Rooy said, "but I didn't see any other choice." After riding for Rabobank, De Rooy became part of management in 2003. As he was leaving, Rabobank announced it has authorized an independent investigation into the events surrounding Rasmussen's dismissal. De Rooy fired the Dane after stage 16 (which he won) when it was determined that the rider had lied about his whereabouts after missing random drug tests in May and June.

---Michael Rasmussen is racing again, although still without a team since being bagged by Rabobank while leading the Tour. The Dane known as "Chicken" rode the Tour de Charlottenlund in his home country on Monday, finishing in the pack. He wore a wordless yellow jersey and plain black shorts. Some 20,000 spectators were supportive (unlike the jeering crowds in France) and some wore T-shirts proclaiming him the real Tour winner. "Hopefully this is a new beginning," said the 33-year-old climbing specialist. "I'm juggling a few options and we'll see what happens."

---Phil Liggett, the voice of bicycle racing, is being honored with a lifetime achievement award at the annual induction ceremony for the U.S. Bicycling Hall of Fame, co-sponsored by the International Cycling Center. The ceremony and dinner will take place at the Hyatt Regency in New Brunswick, New Jersey, on Oct. 20. Six riders will be inducted into the Hall of Fame and Liggett will deliver the keynote address. Individual tickets are $150 with group rates available. Info at http://www.usbhof.com and http://www.internationalcyclingcenter.org

---Tom Boonen isn't known as a classy individual for nothing. Quick Step's Belgian sprinter, fresh from winning the points competition in the Tour de France, had been suffering intestinal problems since that race. He didn't want to miss a lucrative post-Tour criterium last Thursday, but he lasted just two laps after accepting 30,000 euros ($41,300) in start money. Not feeling right about that, he arranged to sign over the check to a charity for paralyzed children.

---Cadel Evans, second in the Tour by 23 seconds, says he is looking forward to winning it next year and, shortly after, competing in the 2008 Olympics as a roadie. His previous two appearances were in mountain biking. In preparation, Evans will be part of an Australian team racing in the Good Luck Beijing road events on Aug. 18-19 on the same courses to be used for the Beijing Games. "I'm interested in how polluted [Beijing] is, what the climb and descent are like on the time trial, and what gearing is going to work best," he says. Evans is expected to key on the TT at the Olympics. The '08 Tour will end on July 27. The men's Olympic road race is on Aug. 9, the women's is on Aug. 10, and both time trials are on Aug. 13.

---Bicycle recall: Raleigh America and the U.S. Consumer Product Safety Commission are recalling 1,200 Chinese-made Raleigh Cadent bikes with Carbonage Technology carbon fiber forks. The forks can break during normal use, causing the rider to lose control and fall. Raleigh has received three reports of fork failures, resulting in a dislocated shoulder, a concussion and a broken jaw. The recall involves the 2007 Raleigh Cadent 1.0, Cadent 2.0 and Cadent Carbon bicycle models with carbon forks. They were sold at Raleigh dealers nationwide from January through June 2007 for $660-$1,930. If you own one of these bikes, stop riding it and take it to the place of purchase for a free fork replacement. For more information, call Raleigh America toll-free at 888-805-6396 during 9-5 PT weekdays, or visit http://www.raleighusa.com

---The industry-funded organization called Bikes Belong has a new website. At http://www.bikesbelong.org there is cycling advocacy information for everyone from journalists to politicians to riders trying to uplift cycling in their communities. Bikes Belong's purpose is one we all can support: "Putting more people on bicycles more often." Its membership includes nearly 400 bicycle suppliers and retailers contributing to a $2 million annual operating budget. Headquarters are in Boulder, Colorado.
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2. BEST OF COACH FRED

How Important Is High Cadence?

Q: I've read many articles about the importance of pedaling fast. Now my head is spinning quicker than my feet! What if I can't keep my cadence over 100 rpm like Lance and his disciples no matter how many drills I do? -- Michael C.

Coach Fred Matheny Replies: There's nothing magic about any specific cadence, Michael. The make-up of your leg muscles (the ratio of fast-twitch to slow-twitch fibers), combined with your fitness, will self-select your cadence.

For most experienced roadies, ideal cadence is in a fairly small range of 80-100 rpm, depending on factors we're all familiar with -- primarily the grade of the road, the surface condition, wind direction and available gear choices.

Several studies have examined the question of ideal cadence. When non-cyclists were the subjects, it was generally found that a low cadence of around 60-70 rpm was optimum.

But when trained cyclists were the guinea pigs, their most effective cadence was at least 20 rpm higher. This agrees with what experienced roadies have found -- we tend to automatically pedal at around 90 rpm in normal conditions.

Lance Armstrong trained himself to use an even higher cadence. But if you noticed during race coverage, he spun fast mainly in time trials or when attacking on climbs. During normal pack riding he pedaled, well, normally. Even Lance didn't keep at 100+ cadence throughout a six-hour race, nor was there reason to.

It's good to monitor your cadence and try to keep it toward the higher end of the 80-100-rpm range. In theory, that'll make you a more efficient rider. But ultimately your physiology and your fitness will tell you what cadence works best in a given circumstance.

(Coach Fred writes much more about pedaling technique in his comprehensive, year-round guide to road cycling improvement -- Fred Matheny's Complete Book of Road Bike Training. It contains 55 "how to" chapters to help fitness riders, fast recreational riders and racers reach their potential.)
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3. UNCLE AL: Good Gears, Bad Gears

Q: My bike has a 9-speed drivetrain. I'm wondering how many cogs at either end of the cassette I should avoid when in the opposite chainring. For example, when I'm on the big ring and shifting towards larger cogs, where should I stop? I've heard conflicting advice. -- Dan D.

The Unc Answers: Cross-chaining, like cross-dressing, happens all the time, Dan-O, but it's not really recommended behavior. One involves metal, gears and chains; the other, chiffon, lace, shaved legs and spiked heels. (I'm just guessing here. No . . . really!) Neither should be attempted without adult supervision.

If you are running double chainrings with that 9-speed cogset, and you are on the big ring, it's kosher to run up to the # 3 cog (the biggest cog being # 1 and the smallest being # 9).

If you're on the small ring, it's cool to run down to # 7, provided you can "trim" the front derailleur to stop the chain from rubbing it, and provided the chain doesn't tinkle against the big ring.

That's for normal riding. If you're racing, all bets are off. In your delirium you can do whatever it takes as long as it doesn't make you crash.

If you are running triple chainrings, the idea is to run the chain nearly straight to the cassette.

---When on the small inside chainring, use the 3 or 4 largest cogs.

---When on the middle ring, run # 8 up to # 2, occasionally # 1 in a pinch. But if #1 isn't low enough, you'll have to shift to the small ring and your chain will drop onto the bottom bracket shell about half the time (unless you have a chain watcher). Prevent this by making your shift to the small ring before you're up on the largest cog.

---When on the big chainring, it's okay to run from # 9 up to # 3 regularly, and # 2 occasionally.

The bottom line is that a 27-speed bike is actually a 19-speed but is even better as a 17-speed.

With either chainring setup, never run the small ring/smallest cog combo or the big ring/biggest cog combo, or I will hunt you down and hurt you. You are asking for trouble if you don't run the chain relatively straight. Those "crossover" combos put the chain at the max angle and cause excessive cog, chain and pulley wear.

The whole purpose of multiple gears is to give you what you need and do it with a good chain line. This results in less wear on your equipment, less noise and maximum efficiency.

There isn't always the "right gear" for the job. Sometimes, it has to be your legs that make the difference. Don't be afraid to push a little harder or spin a little faster to prevent cross-chaining. It'll make you a better and stronger rider.

Note: I know quite a few of you are now running 10-speed systems. The same rules apply: no cross-chaining, run the chain pretty straight on triples, and so on. All you have to do is factor in that one extra cog. If you're also using a compact crank, you'll find that you will stay on the big chainring a lot more, crossing up to #3 cog, and will use the small ring for climbing like you would on a triple.

(Click feedback@... to tell us a mechanical matter you'd like the Unc to write about. To read more from Alan Ardizone, owner of award-winning Cascade Bicycles in Montrose, Colorado, click here.)
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One From the Road -- Make a habit of picking up at least one piece of litter on every ride. Put it in your recycle bin when you get home. You'll be helping clean the road and enhance the public image of cyclists.

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4. Body Mechanic BRAD COOPER

Despite our enhanced level of health and fitness, we cyclists are still human. Which means sometimes we get sick. When it happens, we're faced with these critical decisions: When to train, when to rest, and how to decrease the chances of a relapse.

The debate about whether to train through a routine illness, such as a cold, or get out there and "tough it out" comes down to two words: neck test.

Let's say you wake up planning to hit the road. As you roll out of bed, you realize something happened overnight and you don't feel so good. The tendency of most dedicated athletes is to stay on task and work out anyway. But that's not always the best choice when it comes to long-term fitness and performance.

Instead of an automatic response ("Let's do it"), think about where you feel bad. If it's above the neck (stuffy nose, headache), then you're probably good to go. Take it a little easy -- obviously you're not 100% -- but you don't need complete rest. Above the neck means you're above the "gotta rest" cutoff line.

The main exception to the neck test is if you're feverish. You really won't feel like riding and it's smart not to. A fever indicates infection. Don't mess with that.

If the problem is in your throat, chest or stomach, take some time off. Pushing through a workout could make you sicker and prolong the illness. Rest now to limit downtime, then ease back into exercise when the symptoms subside. Pushing too hard too soon could cause a relapse.

Remember, 2-3 days off won't have much, if any, negative effect on your fitness or performance. But if you try to push through sickness, not only are you somewhat wasting time with sub-par workouts, you're risking the chance of a brief illness lasting a week or more. Then you will see diminished fitness.

(Brad Cooper, MSPT, MTC, ATC is a physical therapist and president of the premier national employee wellness firm. Information on benefits to employers is at http://www.USCorporateWellness.com)
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Tip of the Week

"In the last newsletter you suggested crumpling your race number so it'll pin on smoother and catch less air. Rather than pinning your number, glue it on. Lay down the jersey and spray the back of the number with 3M Super 77 Spray Adhesive or 3M Repositionable 75 Spray Adhesive. Let it dry, and then stick the number on the jersey. No flapping, no lifted edges, much lower wind resistance. I refuse to pin on a number again!" -- Charlie W. in Tucson, AZ

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5. SCOTT'S SPIN: Write Stuff

Every few months I get inspired to keep a training diary. It never lasts.

July 1: 53.6 miles. Two hrs, 32 mins, 20 secs. Wind gusting to 10 mph NNW. Temperature 73-80 degrees. 80% humidity. Did the Skanktown loop. Felt strong on Heave Hill: 39x21. Slight twinge in left quad at mile 43. Average heart rate 138.

July 12: Rode. Felt OK.

July 14: Call dentist! 423-78[illegible].

Finally I realized that I follow pretty much the same cycling routine week after week (which, yes, I'd have known long ago if I'd kept a training diary). So now I just write one week's worth of data. Each Monday I fill in a few blanks, then cut and paste. Presto: All the satisfaction of recording my rides; none of the hassle.

Mon: 10 miles easy. Exhausted from long weekend rides. My [knee/butt/ back] is sore and it hurts to [walk up stairs/sit on unpadded furniture/even think about pedaling].

Tues: 25 miles hard. Tuesday Lunchtime World Championship Group Ride. Felt [great/awful]: I [dropped/got dropped by insert name of current nemesis].

Wed: Couldn't ride because [it rained/I forgot to pack cycling shorts/some of us have to work for a living instead of taking early retirement like stupid current nemesis].

Thurs: 20 miles hard. Anaerobic threshold intervals after work. Dinner: week-old meatloaf and 12-pack of Twinkies. Cleaned dried spittle off top tube.

Fri: 8 miles easy. Rode to video store. Forgot wallet. Rode back to video store.

Sat:   70 miles hard. Group ride with the gang. Great except when [SUV flipped us off/pace exceeded 26 mph/I had to "lend" tube to guy who never carries one].

Sun: 40 miles tempo. Should've gone easy, but such a nice day. I'll be fine on Monday.

(Scott Martin wrote feature articles for Bicycling magazine for a dozen years. You can reach him at scottmartin@...)
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6. RBR eBOOKSTORE

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Please note: Download codes for purchases of eBooks and eArticles arrive at your e-mail inbox with this subject line: Download code from RoadBikeRider. The code is not in the transaction confirmation you'll also receive. Delivery may be slower on Thursdays (newsletter day) due to high server volume. Check your spam trap in case your code accidentally winds up there.

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7. VIEWS YOU CAN USE

Our Supercharge Your Training eBook comes with a warning strong enough to make even the FDA happy:

Don't indiscriminately begin to use these workouts!

Supercharge is one of Coach Fred Matheny's eight practical & effective "how to" eBooks for road cycling improvement. It brings together special training methods from some of the top coaches, riders and physiologists in the sport.

Dabbling, however, isn't encouraged. Once you have the required fitness and are dedicated to improvement, the trick is to pick the workout (or two) most appropriate for your current goal and stick with it. There are numerous training concepts to choose from, along with advice on workout strategies and techniques.

To read another excerpt from Supercharge Your Training ("How Hard? As Hard as You Can!"), see the table of contents and order your copy for delivery by e-mail today, click www.roadbikerider.com/sch_excerpt.htm

In this passage from chapter 2, "Warming Up for Top Performance," Coach Fred diverges from training techniques to discuss a smart way to warm up for events.

Excerpt: TRAINER WARM-UPS

The pro-style warm-up routine I outlined earlier in this chapter can be done just as effectively on a trainer as on the road.

At some events, the surrounding roads can be so traffic-choked that warming up on them is dangerous or ineffective. The solution is to warm up on a trainer. This may even be required by the race promoter.

For example, a few years ago, organizers of the Colorado time trial championship faced opposition from residents of the small town where the race was to be held. The locals could tolerate riders on the road chosen for the TT, but they objected to us warming up on town streets. So, we had to use trainers or risk losing the race venue.

Most of us complained at first. How can we get a good warm-up on a trainer? But once we tried it, the benefits became obvious:

---There's no risk of a flat tire from road debris.

---You never leave your car, so help is right there if you have a problem.

---If the start time is changed for some reason, you're within hearing distance of the PA announcer.

---You can use headphones with inspiring music, something that's dangerous while riding on the road.

---You can cope better with weather. If it's cool, there's no windchill on the trainer. If it's hot, cold drinks are as close as your ice chest. Raining? You can wear a poncho as you warm up, or pedal under the tailgate of a van or SUV. At least you'll stay dry until the race starts.

(Improvement begins big-time in the next chapter, "Power Training.")

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8. TRY THIS ON YOUR NEXT RIDE

Learn the skill of soft pedaling.

Drafting is the essence of group cycling, but many riders don't do it as well as they could. Here's a technique that'll help change that.

Ride with two or more friends at a moderate pace on a safe road. Form a paceline with you in the middle, about three feet behind a rear wheel.

After you get comfortable, move closer. At two feet you'll feel a stronger slipstream. At one foot, stronger yet. That's the idea. Closer is better for energy savings. But it also requires more concentration.

If you let your attention wander, you might suddenly find yourself too close. If wheels touch, your friend will feel a slight bump but you could be in a heap. It takes better bike-handling skills than even most pros have to stay up after front-wheel contact.

The instinctive reaction is to grab the brakes when you see the gap closing to mere inches. But that's the wrong way. Braking should be the last resort in a paceline or anytime someone is close behind. It slows you too abruptly and might cause them to do what you're trying to avoid -- hit a rear wheel.

The solution: Soft pedal.

This is the art of continuing to turn the crank but slowly enough so you aren't applying power. You're coasting but it doesn't look like it. This should reduce your speed just enough. As soon as you drift back to your comfortable distance, begin reapplying pedal pressure to maintain the gap.

Soft pedaling makes you much smoother than alternating coasting and pedaling. Suddenly stopping and starting is a sure way to annoy your riding partners too. When everyone in a paceline is always turning their cranks, it's a beautiful thing.

Two other non-braking tips:

---Sit up. As you soft pedal, this helps you catch more air to reduce speed.

---Move slightly left or right. This slows you quicker by putting you slightly out of the slipstream, and it makes sure wheels won't touch. Do it smoothly and minimally for the safety of riders behind. Then flow back in line as you switch from soft pedaling to normal pedaling.

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RBR's website has 18 expert articles to help you ride with greater skill, safety and enjoyment. You're welcome to use them without charge in your club or bike shop newsletter or website. http://www.roadbikerider.com/articles.htm
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This newsletter is a product of:
RBR Publishing Company.
Ed Pavelka, president
Fred Matheny, VP emeritus
1617 Kramer Rd.
Kutztown, PA 19530 USA
RBRPublishing@...

Enjoy your rides! Look for our next issue on Thursday, August 16.

All material is copyright <c> 2001-2007 RBR Publishing Company. All rights reserved.

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From: "peanut1955@..." <peanut1955@...>
Date: Wed Aug 8, 2007 9:46 pm
Subject: Fw: Injured Cyclist...Urgent Prayer Request

peanut1955@...

---------- Forwarded Message ----------

A local student cyclist from WCU was critically injured in a cycling accident last night in Sylva. I do not know all the details, but apparently he was run over by a truck. His name is Ted Denning, so please keep him in your prayers at this time. He had participated in the 24 Hours of Booty, and had worked hard as a fundraiser for his team from WCU. He is also a racer at the Mellowdrome. He is at Mission Hospital here in Asheville.

Marcia

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From: "peanut1955@..." <peanut1955@...>
Date: Fri Dec 15, 2006 12:20 pm
Subject: let's get started

peanut1955@...

Tell about the time that you fell in love with cycling. Was it a ride, a sensation you felt, a group you were with, the bike you rode...then what did you do?

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