N ORTHWEST S OURCE OF C YCLING I NFORMATION S INCE 1 9 7 2 Feature: Hand Cycling - See page 4 Feature: Breathing 101 - See page 9 WWW.BICYC LEPAPER.CO M WINTER 2004 • FREE Feature The Importance of Winter BY ERIK MOEN tuting water for sodas, and consulting a dietician. inter is a very important time Less intense and structured training Wfor the bicyclist. Attention to the is a crucial part of winter preparation. details of winter training has large During that period, training should pay-offs for the spring and summer include weight-bearing exercises, seasons, regardless of ability level such as walking, running, hiking and or bicycling discipline. Some cyclists skiing, as a variation to the regular tend to disregard training during this cycling routine. If bicycling is your time because of darkness, cold tem- primary annual activity, you should peratures, or precipitation. However, plan to maintain a minimum of two to the importance of winter training three cycling workouts a week during becomes clear when one examines the winter months. the potential benefits of such training Physical in three categories - mental, physical and equipment-related. Winter should start with a visit to Mental your physician for an annual physical examination to check blood chemis- Winter is an important time to try, cardiac function, body composi- reflect upon your past season and tion and individual medical abnormali- Photo courtesy of Redline Bicycles ponder your next set of bicycling ties and risks. A new trend at Interbike 2004 - Muscle bikes or Chopper bikes. For the bike industry, this looks to be the next hot goals. They should include short- and If all the exercising you do is commodity at school bike racks across the country. Redline Bicycles introduced Rain City Chopper at the show. long-term items. Short-term goals are centered around riding a bicycle, you measurable and controllable. Long- will lose body balance. “Chronic” or term goals are the result of the efforts regular bicyclists have great aerobic What’s New and Exciting for 2005? made to complete your short-term engines and leg strength but become goals. For example, setting a goal of “de-conditioned” in ways that are losing 10 pounds by July 2005 is long incompatible with normal body BY LAURA MOEN of the comfort game. They offer Townie bikes with “flat term. Short-term goals that might functioning. Loss of flexibility (joint foot technology”. Townies are a combination of cruiser make the long-term goal achievable and muscle), loss of core-strength, he bicycle industryʼs 2005 product lines are and recumbent bicycles. They are designed so that would be: the inclusion of bicycle Tpacked with innovative and creative items that of- every rider can touch the ground with “flat feet”. It is a commuting three days a week, substi- See "Health" on page 7 fer something for everyone. The industry show, called comfortable, easy to ride bicycle. Interbike, was presented last October and showcased The owner of Electra believes that, for many, the what could be called “glimpses of the future”. Here fear of bicycles is related to a fear of not being able Feature are some noteworthy items from the show. to touch the ground when seated on the bike. The The LIVESTRONG wristband bicycles they designed feel safer. In that respect, they have the potential to open up cycling to a whole new My Front Brake Is My Friend The impact Lance Armstrong has had on cyclists audience-people who learned to ride a bike when they and people in general cannot be underestimated. His were 6 years old, but have not ridden since they BY SYLVIE ALLEN Positioning the Brake Levers widespread recognition and popularity means that were 12. The first thing you should do to your more people are riding bicycles at all levels. Lance Electra bicycles are fun and fashion-minded. The his article is all about how to set brakes is to have them set up espe- has also touched the everyday person with his fight company uses art, fashion, and functionality up your brakes in order to brake T cially for you. Brake levers come from against cancer. All kinds of people, from profes- as their guide when designing new bikes. safely. This is my favorite lesson to the factory set up for “man” hands, sional and Olympic athletes, to bakers, kids According to their website, “fashion, music, teach because once people figure and guess what, we donʼt all have on the street and even presidential textures, colors, metals, ergonomics, life- it out... they can conquer steeper size large hands, so keep reading! candidates are wearing the styles, and memories are just some slopes than they ever thought pos- For a proper set up, start by loosen- LIVESTRONG wristbands. of the elements that bring to life a sible! The first part of this article will ing the bolts that hold the brake lever The LIVESTRONG yellow new work of art to be enjoyed talk about brake types and set up, and shifter onto your bar. Once loose, wristband is a symbol over and over.” Electraʼs whim- and the second part will cover brak- place the edge of your hand on the of hope, courage and sical colors and designs are ing and descending techniques. outermost part of your grip. Wrap perseverance. It is a tribute sure to be a hit with anyone and There are many different kinds of your fingers around the bar except for to Lanceʼs inspirational everyone this season. brakes out there. The most common the index finger. Move the lever and fight against cancer and a Electras are just cool. The De- these days, when youʼre buying a shifter down towards the center of the fundraiser for the Lance Armstrong Foundation. Their luxe, Hawaii, and Betty are becoming classics and the good quality bike, are the hydraulic bar until your index finger is resting popularity has prompted other groups to copy the Eight-ball chopper and Pink Fink are great for easy disc brakes. You will also find V- near the end of the lever. Braking concept with different colored wristbands. riding. These bikes are reasonably priced which prac- Brakes and mechanical disc brakes, with your finger near the end of the To order your LIVESTRONG wristband go to tically makes them an accessory. Most Electras are in which also work well but are not as lever will give you more “leverage” www.livestrong.org. Allow 3 to 4 weeks for delivery. the $280 to $700 price range. reliable as the hydraulics. I hope you and therefore more power. Plus, will never find cantilever brakes - if Cruiser Bikes having just one or two fingers on the See "What’s New" on page 6 you do, then youʼve just dated your- Electra is a cruiser bike company that is at the top self back about 10 years! See "Braking" on page 5 NEWS IMBA Awards 100 REI/IMBA Outdoor USA Cycling License Fees and Insurance Stewardship Toolkits Coverage for 2005 COURTESY IMBA Toolkit recipients were selected based on GERARD BISCEGLIA, USA CYCLING CEO 2. The deductible for riders using the USA need and merit. Cycling policy as primary coverage will Mountain bike groups coast-to-coast will The following Northwest clubs will be receiv- USA Cycling, always strive to keep down increase from $2000 to $5000. For members soon receive an unprecedented boost for their ing the REI/IMBA Outdoor Stewardship Toolkits costs to members and promoters while provid- who use this policy as secondary coverage, volunteer trail work projects, as a result of a in 2004: ing as much support as possible. Further, we the deductible will stay at $1000. financial and gear grant from Recreational • Disciples of Dirt Mtn Bike Club, Eugene, OR will not compromise our commitment to provide 3. The cost for a primary license will increase Equipment, Inc. (REI), announced by the • Molalla RiverWatch, Molalla, OR the most comprehensive insurance coverage from $50 to $60. Add-on licenses will International Mountain Bicycling Association • Barlow Trail Association, Rhododendron, OR for our members. increase from $25 to $30. Other changes (IMBA). • National Coast Trail Association, Portland, OR As most of you know, insurance costs are include the International Licenses increasing For the second consecutive year, IMBA and • Portland United Mtn Pedalers, Portland, OR rising rapidly in every area. Bottom line-the loss to $150 and the junior license will cost $30. REI will award outdoor stewardship toolkits to • Central Oregon Trail Alliance, Bend, OR rate for injuries incurred during the 2004 racing While we regret having to increase our select mountain bike clubs nationally for the • WHIMPs, Ferndale, WA season exceeded our premium by more than license fees, we hope you understand that this purpose of building and maintaining trails. This • Columbia Area MTB Advocates, White 150% resulting in an increase of approximately decision is based solely on the ever-rising cost yearʼs $45,000 REI grant nearly doubles the Salmon, WA $500,000 in our insurance premium. This of insurance. I also hope that with the steps amount of last yearʼs award, and increases the • Snoqualmie Valley Trails Club, North increase is caused by a number of issues in- we have taken regarding one-day licenses and number of toolkits from 50 to 100. Each toolkit Bend, WA cluding more claims, higher medical costs and non-insured riders we can get this issue under contains components to enhance on-the-trail • Backcountry Bicycle Trails Club, Seattle, WA an increase in the number of rider-members better control. volunteer efforts. • Island County Trail Council, Oak Harbor, WA who use USA Cycling insurance as a primary The insurance provided by USA Cycling has IMBAʼs network of 500 affiliated clubs and To view the full list of grant recipients, policy.