THE SPOKE ‘N WORD - Onondaga Cycling Club

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The Official Newsletter ofTHE SPOKE ‘N WORDVol 33, Issue 1 - Winter 2014INSIDE THIS ISSUE:MotivationSyracuse Grand PrixResultsAcross the Countryin a WeekGreat RecipiesRace CalendarP. 2 by Mike lyonP. 3.P. 5.P. 7P. 8Upcoming events inthe cny areaOCC Annual BanquetNovember 2nd, LongJanuary 24th, 2014 and itis at the DoubleTree Hotel again. Still only 25!Be sure to Save TheDate!OCC Bike Fair April 2014Bike shops, vendors,local clubs and organizations, plan to be there!Syracuse RaceWeekend!!The Presidents MessageMay 16-18, 2014This year the SyracuseRace Weekend is athree-day, four eventomnium.It was an interesting year for our club. Thefirst big event for the club was the Annual BikeFair, which was held at Destiny USA’s SkyDeck in partnership with the CNY Tri-Club. Wehad a little something for everyone. There werelectures about bike safety as well as training andnutrition. Keep an eye out for announcementsabout this year’s event. Some changes are beingcontemplated.Our second big event of the year was theEarth Day Clean Up. Our volunteers clean up a5 mile stretch of Caughdenoy Rd, Clay. In caseyou didn’t know, this is where our time trialshave been held for a bunch of years. Oh, thereis food at this event prior to the cleanup and itis followed by a club ride. Thanks to Wegmansfor food donations and to Jerome Fire Equipment for allowing us to use their parking lot forall these years. I have to say that it continues toamaze me how much trash accumulates during ayear. We usually fill 2-3 dump trucks and I amsure this year will be no different.The third major event was our traditionalSyracuse Weekend Race (formerly Tour deSyracuse). This year’s has some changes overthe past. This will consist of four races overthree days, starting with a hill climb/prologueon Friday evening. Saturday will feature a timetrial in Marcellus and a criterium held at UpperOnondaga Park, our usual venue. The weekendfinishes on Sunday with a road race out of Tully.The road race will start as it did last year atTully High School but the finish will be a greatone for spectators since it will be a sprint backinto Tully. Last year this was the New York Bicycle Racing Association’s Championship RoadRace and attracted more than 340 racers.Major events take a break for a few monthsbut that doesn’t mean that there isn’t anythinggoing on. With the exception of Monday, there issome club activity everyday of the week. I don’tknow of any other bikeclub in the country thatdoes as much as we do.Thanks to all those whovolunteer to be ride leadersfor our 100 rides throughout the year.The next event was our Annual Fall Century/Charity Ride. For the past three years, wehave been paying tribute to Paul Swinburne andhave raised over 7000 for the AmyotrophicLateral Sclerosis-Therapy Development Institute(ALS, AKA Lou Gehrig’s disease). Like lastyear, it will be held in September at CarpentersBrook with 100, 62, and 37 mile options. Weare contemplating putting in a shorter ride sostay tuned. Oh yeah, this year we will havemaster chef Roland Pearson who has steppedup to do the cooking. From what I hear, he willbe bringing his massive barbeque to delight ourtaste buds with his culinary treats. Yummmmm!The last major event of the season was theSyracuse Cyclocross Grand Prix Race. This washeld at Longbranch Park, a bit later than previous years, due to the fact that it became part ofthe NYCROSS series of races. This race wasalso designated as the New York Bicycle RacingAssociation’s Championship Cyclocross Race.WOW, 2 State Championship Races in one year.Who would have thunk it? We had a new twistto the course this year---a set of stairs. Thismade for interesting transitions .Not to mention all the mud that formed down by the river.But it wouldn’t be cyclocross without the mud.Look for this year to be better than ever. Thereis a rumor going around that it may become atwo-day event.continued on page 8

from the editorBy DAVE VANWIEMotivationSo far this winter, I have only commuted to work about 10 timessince December. Why is that? It’s cold out! Darn cold. Withmorning temps below zeero on occasion, it’s not condusive togetting out on a bike.Pathetic, I know. But the blustery winds and lack of sunlight havereally hit me hard this year. And jumping into my warmed uptruck with a hot cup of coffe —just seemed so much more appealing than riding in the dark, in temps well below freezing.After my brief break, I still needed an extra push to get backon the bike, so I culled the web for some ideas on how to staymotivated to hit the gym, or at least stay active, during the wintermonths.1) Warm up inside“Before putting on your cold-weather layers, get some activestretches in,” recommends personal trainer CJ Cross of FitBase.Some leg swings, butt kicks, or jumping jacks before your run orworkout will get the blood flowing to your muscles and joints aswell as reduce your chance of injury.2) Go on a workout dateAlmost every expert I consulted said having a workout buddy isa foolproof way to stay on track. “Knowing I have someone tomeet makes my workout way more fun and means I can’t bail—win-win,” says Anne Mauney, a registered dietitian and runner.3) Try a new workoutDC Fit Crasher Meaghan Stakelin staves off boredom by tryinga different workout every week. “Find a fitness class that soundsfun and try incorporating it into your workout once a week as aspecial treat to look forward to,” she suggests.4) Think of your wallet6) Post on social mediaMahlum says telling your followers and friends you’re going to exercise “keeps you accountable in a very public way.” According tothe American Council on Exercise’s health coach manual, supportfrom family and friends is key to maintaining an exercise regimen.7) Buy new gear“I always buy new workout gear and gym clothes this time ofyear,” says personal trainer Chris Perrin. “Something about newswag makes getting out the door and hitting the gym a lot easier.”8) Make a spring fitness goalSpend your winter training for your first half marathon or sprinttriathlon. Whatever your fitness goal, Stakelin says, “sometimes animpending deadline is just the motivation you need to get going.”Don’t let those classes you signed up for go to waste. “If you pay 20 to 30 for a class, you may be a little bit more motivated tomake it to class since you know you have a double whammy—your waistline and your pocket book,” says Anne Mahlum, ownerof Solidcore.9) Invest in home gym equipment5) Keep a journal10) Treat yourselfRemember how awesome you felt after boot camp? How all ofyour stress melted away after three miles? Keep a personal log ofit in a notebook immediately after your workout. Flip through thebook to remind yourself why you should get to the gym.If you really can’t bear the cold, have some simple workout gearavailable at home. I’ve also heard good things about the NikeTraining Club app, which offers hundreds of workouts for variousfitness levels.Did you conquer the cold? Go ahead and treat yourself. CJ Crossrecommends bringing a big thermos filled with a warm drink toyour workout. “Bring enough to share, and you’ll be the mostpopular person in your bike club during cool-down,” he says.Dave

syracuse grand prixSyracuse Grand Prix Cyclocross/NYCross Series/NYS CX ChampionshipLiverpool, NY — Saturday, November 2, 2013Men 5 SeniorPl First 8Sean9Brandon10 Shannon11 Chris12 Joshua13 Michael14 PhillipDNF MitchellLast en Cat 1/2/3/4 Master 35 Pl First Name Last Name1Christopher Delisle2TimothyO’shea3AndrewThomas4EricGiehl Compton9MarcelloPratticoDNF CoryKuhnsMen Cat 1/2/3/4 Master 45 Pl First Name Last et9BryanBlake10 PaulWojciak11 RobertDietrick12 MarkWilliams13 StevenScott14 SteveBurdette15 GeraldVisconti16 TimothyFortner17 JoeMaglioccaDNF RichRutishauserDNF JimNicholsonMen Cat 1/2/3/4 Master 55 Pl First Name Last RichardCamping6ArthurGoedeke7DavidBurnsideTeamOA Nut Butter Multi-Sport RacingBike Loft EastGenesee Valley Cycling ClubOA Nut Butter Multi-Sport RacingCNY Cyclist-CNYCTeamnycross.comTeam SCARRRogue Race Team-NYBike Loft EastTeam ROGTeamBike Loft EastEmpire Brewing - Syracuse BicycleCentral New York CyclistClinton Cycling ClubTeam NYCROSS.comNorth American Velo/ClassBook.comTeam 2 CyclingPawling Cycle & SportMinerva Design Cycling TeamMVBC311 Industries CNSCorning/NoTubes Race TeamNorth Coast CyclingMohawk Valley Bicycling ClubTeamMVBCCCB RacingFinger Lakes Cycling ClubGenesee Valley Cycling ClubCapital Bicycle Racing ClubGenesee Valley Cycling 1138:0641:4148:06

syracuse grand prixMen Cat 3/4 SeniorPl First 9Graham10 Wesley11 Christian12 Nate13 Christian14 John15 DavidLast HueberMarshHadzorBaksSimmsSandelOrmsbyTateMen Cat 4/5 SeniorPl First en9Andrew10 Craig11 Robert12 Bruce13 David14 Scott15 Corey16 David17 Arran18 Owen19 Nathan20 Christopher21 Adam22 Daniel23 John24 Jack25 John26 Craig27 JonathanDNF JoshuaDNF ChrisDNF JammieDNF PhilLast NameTeamYoungEast End/Kreb CycleEdwardsDaltonNorth 40 PhotographyQuagliataSweetingQuality Care PharmaciesAbulenciaHansenRogue Race Team-NYWallaceOA Nut Butter Multi-Sport RacingRizziHRRT/SpecializedGoetzmannShostackBike Loft EastWolcottGenesee Valley Cycling ClubTateSomersMaxPowerCycling.comDuboisCentral New York Cyclist-CNYCVernooyDeaneWood Team ROGAndersonBookmanOA Nut Butter Multi-Sport RacingRobedeeServetasCapital Bicycle Racing ClubBoettgerKeysBoulder Cycle SportDersMcgowanBennLiessSpinaEmpire Brewing - Syracuse BicycleCampbellBattenEmpire Brewing - Syracuse BicycleMen OPEN Junior 10-14Pl First Name Last lso5ConnorSingh6DylanAnton7GarrettLucasTeamOCFCU CYCLING PROJECTBike Loft EastTeam ROGTRT Bicycles PB Stans No TubesMello Velo/Middle Ages RacingPawling Cycle & SportNorth American Velo/ClassBook.comTeamTeam NYCROSS.comOnondaga Cycling Club Inc.Team NYCROSS.comCrystal City 540:1630:4131:3131:4433:37Men OPEN SeniorPl First gDNF JustinLast GriffoMauchMen OPEN Single SpeedPl First Name Last Name1Christopher 10 MichaelGorzynskiDNF JasonSelwitzWomen 4 SeniorPl First Name1Heidi2Victoria3JackieLast NameBaksHarrisHendricksonWomen Cat 1/2/3/4 Master 35 Pl First Name Last laOttWomen Cat 1/2/3/4 Master 45 Pl First Name Last NameDNF SusanAntonWomen Cat 1/2/3/4 Master 55 Pl First Name Last Name1KarlaEisch2BarbPadulaWomen OPEN SeniorPl First Name Last Name1KatinaWalker2JessicaSnyder3RosanneVan ieKoch8ErinLarson9AbbeyAlexiadesTeamQueen City CyclistsNalgeneCorning Race TeamTeam ROGKelly Benefit Strategies/LSVTeamnycross.comClinton Cycling ClubNorth American Velo/ClassBook.comNat. Capital Velo Club/UnitedHealthcareMVBCCCB 0848:27dnfTeamPawling Cycle & SportMission in Motion Cycling TeamMission In Motion Cycling r SignTime52:1952:2848:3147:58Mission in Motion Cycling-CNYCMission in Motion Cycling-TVCTeamTimednfTeamMission in Motion Cycling- TVCMission In Motion 5:3446:2550:2550:5642:3743:25Team Placid PlanetCorning/NoTubes Race TeamNorth American VeloSpecialized-HRRTTeam NYCROSS.comWild Rockies Racing Team

Across the country in a weekBy Robbie Shell - This story originally ran in the Wall Street Journal, Jan. 12, 2014A team of cyclists in their 70s rewrite rulesabout age and exerciseMichael Patterson started biking for fun and exercisein his 40s and began entering races in his early 60s.Having heard for many years about the 3,000-mileRace Across America—known as the ultimate cyclingendurance challenge—he decided that going after therecord for the 70-plus age group “would be a reason tolook forward to turning 70.”In 2012, the retired vice chairman of J.P. MorganChase & Co. and three teammates rode from Annapolis, Md., to Oceanside, Calif., in six days, 13 hours and13 minutes. The four-man relay team, which includedDave Burnett, Durward Higgins and Don Metz, averaged just over 19 miles an hour and set a record for the70-plus and 60-plus age groups.We spoke with Mr. Patterson, and with Brent Ruby, director of the Center for Work Physiology and ExerciseMetabolism at University of Montana, who studied theteam during the race to determine the energy ceiling ofindividuals age 70-plus (how many calories they canburn in a given period). Mr. Ruby plans to submit anarticle on his findings for academic review by the endof this month.Training and AgeWSJ: What kind of training does a race like this require?MR. PATTERSON: The training is incredibly arduous. For the four months preceding the race, I averaged 1,200 miles and 80 hours a month. It’s endurancetraining, compared with speed and power.WSJ: What did your research on the team find?Michael Patterson (second from right) and his three teammates averaged 19 miles an hour for 3,000 miles.

Across the country in a weekMR. RUBY: The cyclists had an average daily energyexpenditure of just under 6,000 calories. A similarstudy by U.K. researchers was done during the 2008Race Across America on a four-man team whoseaverage age was 37 years and whose average energyexpenditure was similar, about 6,400 calories a day. Inaddition, the two teams finished the race in almost thesame time: 6.55 days for the Patterson team vs. 6.45days for the 2008 team.It shows older riders can withstand the same demandsas a group half their age. [The average age of the Patterson team in 2012 was 70.]WSJ: What is the significance of this study?MR. RUBY: That we are never too old to be, or become, active, or even to ride a bike fast. We are notprohibited from strenuous physical performance justbecause we age.It means that we clearly need to rethink our ideasabout what older people are capable of doing, yet wediscount those capabilities all the time. As people getolder, they can still do amazing things.MR. RUBY: A number of factors: good parentalselection, persistent physical training that has becomeingrained in your lifestyle over many years, lack ofdisease, a strong desire to exercise when all of societytakes the easy way out—and a bicycle saddle you arecomfortable spending a lot of time in.Genetics are associated with many different traits,but it’s hard to discern a difference in genetic makeupbetween a world-class medalist and one who is mediocre. What really matters is the desire to do the necessary work.WSJ: What were the high and low points of the race?MR. PATTERSON: Riding at night and into thesunrise was a thrill. And the long descents—up to 40mph—were exhilarating, if hair-raising.A low point came when one of our team was hospitalized for electrolyte depletion. The rest of us hadto increase our time on the road until he returned 24hours later, strong as ever. The other low was crossingKansas. We had 30-mph crosswinds and occasionaldust storms the whole way.Nonstop RelayWSJ: How is this race different from the Tour deFrance?MR. PATTERSON: The Tour de France is 2,270miles; Race Across America is 3,000. Tour de Francecyclists do it over 21 days with two rest days; we gononstop day and night.Race Across America is a relay race, so there is onlyone racer riding at a time. We split into two two-manteams. Two of us would race, alternating every 20minutes, for eight or nine hours while the other twowere eating and sleeping in the RV that was moving tothe next team exchange site.WSJ: Where does the ability to do this at age 70 comefrom?Staying HealthyWSJ: How can your research help a person who wantsto exercise and stay healthy but not train for an endurance race?MR. RUBY: We hope that these numbers will motivate older populations to exercise more. Exercise isthe world’s most powerful way to set your physiologydown a healthier path.WSJ: You are now 71. Will you and your team participate in Race Across America’s 75-plus category in2017?MR. PATTERSON: My wife, who is also a bike racer,has said, “Not with this wife.” But all four of us areracing faster this year than last year, so you neverknow.

great recipies4-Ingredient Banana Oat BarsMakes one 9x9-inch pan.Ingredients 2 large, very ripe bananas 2 cups rolled oats 1/4 cup pitted, chopped dried dates 1/4 cup chopped nuts — such as walnuts,hazelnuts or pecansOptional Ingredients 1 teaspoon vanilla 1/2 teaspoon salt Grated nutmeg or cinnamonHeat the oven to 350 F and lightly grease a 9x9-inchsquare baking dish with olive oil or butter.Peel the bananas and mash their flesh in a medium mixingbowl. Mash very thoroughly until no large chunks remain;the bananas should be essentially liquid. (You will have between 1 cup and 1 1/4 cup.) Stir in the vanilla, if using. Addthe oats and stir them in. Stir in the salt, dates, and nuts.Pat the thick mixture evenly into the baking pan. If desired,sprinkle the top lightly with nutmeg or cinnamon. Bake for30 minutes or unti the edges just begin to crisp up.Place the baking pan on a rack to cool. When the pan ismostly cool, cut into bars and enjoy with a glass of milkor tea.(Editors note: I made this recipe over the holidays,VERY easy to make, and they turned out great! The options to add other ingredients seems limitless, I think I’mgoing to try shredded coconut and raisins next time.)Cranberry Walnut MuesliIngredients 1/3 cup dry oatmeal ¼ cup cranberry juice 1/3 cup strawberry yogurt 1/3 cup vanilla yogurt Some craisins A pinch of cinnamon Some chopped walnutsMix oatmeal, cranberry juice, cinnamon, and yogurt in a bowl. Putit into a parfait cup. Add walnutand raisin toppings.NutritionIt has 390 calories, with 8.5 gramsfat, 13 grams protein, 66 gramscarbohydrates, and 4 grams fiber.If you want the same recipe, butwith a lower calorie value, here aresome changes to make another version of it:Ingredients 1/3 cup light vanilla yogurt 1/3 cup light strawberry yogurt 1/3 cup dry oatmeal A pinch of cinnamon Some craisins Some chopped walnutsMix them all like in the previousrecipe, but leave out cranberryjuice.NutritionIt has 20 calories, with 7 grams fat,12 grams protein, 37 grams carbohydrates, and 4 grams fiber.

bike RACING calendarJanuary62531Battenkill 12 week trainingBurlington, VTNE Indoor TT Series - Event 1Salem, MA1st Annual Champlain ThawComputrainer Race Series #1Burlington, VTFebruary82228NE Indoor TT Series - Event 2North Andover, MANE Indoor TT Series - Event 3Salem, MA1st Annual Champlain ThawComputrainer Race Series #2Burlington, VT22891515151515March1Branchbrook Park Spring Series: Bloomfield TourNewark, NJ15Pedal Power Road Race SeriesHammonton, NJSouth Jersey Spring SeriesWoolrich Twp., NYPlainville Spring SeriesPlainville, CT5th Annual Bikes & Beer IndoorTimeTrialManchester, NHCRCA Grant’s Tomb CritNew York, NJPlainville Spring SeriesPlainville, CTCharging Pond Training SeriesPlymouth, MATour of the OctoraroKirkwood, PATrooper David Brinkerhoff Memorial Race SeriesCoxsackie, NJBranchbrook Park Spring Series: DST TourNewark, NJPREZ MESSAGEfrom page 1There are a whole bunch of people that help out the clubwho are not board members. In no particular order: Ben & RedDonzella who have been the Time Trial directors for the past fewyears. In case you didn’t know they are stepping down and weneed someone to take their place. If it doesn’t happen, there willbe no Time Trials on Tuesday nights; Dave Faso and Phil McCarthy who designed the cyclocross course and recruited a bunchof help for setup. They also run the Wednesday Night Worldstraining for race fans; Sam Sampere, who runs the time trials atthe race weekend and serves on the race committee; Andy Ross,who serves on the race committee, did the timing at the cyclocross and officiates at some of the races. Greg Low does a greatjob officiating at several of our races; Jeremy Clay gives a greatdeal to the club with neutral race support at all the races duringrace weekend and at cyclocross as well as being part of the racecommittee; we have the WEB geeks, Brian Goetke and DougBray; a membership officer Peg Hotaling who keeps track of allthat stuff; Joan Yungwirth and Jimmy Ryan who do a great joborganizing the annual vacation ride.This was the first year that I can remember that we hadcontested elections. I want to thank returning officers VP DaveVanWie, Secretary Tony Baleno, and Treasurer Don Butleras well as board members Todd Relyea, Nancy Bailey, SteveRansford, Zeke Ronnow, Marlene Cleary, Brenda Engbretson,Gus Engbretson, Tom Fucillo, David Grieves, and Dan Voutsinas.Welcome to new board members Tom Hotaling and Dick Walters.1622222222222328ABRA Training RaceFairchance, PACharging Pond Training SeriesPlymouth, MAPlainville Spring SeriesPlainville, CTTrooper David BrinkerhoffMemorial Race Series, Week 2Coxsackie, NYBranchbrook Park SpringSeries: Roseville Circuit RaceNewark, NJCRCA Women’s DevelopmentSeriesNew York, NYTour of the Battenkill SpringPreview RideCambridge, NY1st Annual Champlain ThawComputrainer Race Series #3Burlington, VTThe board does a great job and as you can see there is a lot to do.I also want to thank those who have stepped down from the boardfor their service to the club, Wayne Miner and Chuck Dominick.As you can see it takes a lot of people to give you such anactive club. Many thanks to all that give of themselves to makethe season successful.Erratum: Last issue I stated that our club’s insurance provides our members with secondary health insurance. That isincorrect. If you are a member, it does provide you with liabilitycoverage. Sorry for that error.Well that’s alls I got for now.MikeConsider joining theOCC Tour de Cure Team!For more info visit the TdC website:tour.diabetes.org/

5 Richard Camping Genesee Valley Cycling Club 38:06 6 Arthur Goedeke Capital Bicycle Racing Club 41:41 7 David Burnside Genesee Valley Cycling Club 48:06 syracuse grand prix cyclocross/nycross series/ nys cX championship liverpool, ny — saturday, november 2, 2013. SyRacUSE gRaND PRix .

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