29 - West Texas Cycling Association

July 2016
Volume 29 No. 57
Dear Lubbock Bike Club MS 150 Team Members -
Next Monthly Meeting
Here is our latest status report:
Date: July 11, 2016
1. Lyndee Klein with the Lubbock MS office will have a 12 passenger van awaiting at
Caprock Winery (just east of US 87 and Woodrow Road) to transport most of our team
members. Billie King will be our driver. We will depart from Caprock Winery on Friday, July
15, no later than 4:30 pm. Please be there early to assist in loading your bicycle and overnight bag. The ride will end in the same parking lot of Caprock Winery on Sunday, so you
can safely leave your car there for the weekend.
Dinner @ 6:30pm
Meeting @ 7:00pm
Where: Bobby & Donna Stewart’s
2. The Lubbock MS office will also provide an enclosed trailer in which to place your bicycle
for transport to Midland that Friday. Additionally, we will have access to WTCA's trailer on
which to place bicycles, to be driven by Ainsley Nelson. If we have more people show up
than we have room in the trailer and in the WTCA trailer, Steve Crowell and Bill Younts will
be able to transport a bike or two. Bill and Steve know which team members they are transporting. Just know we have plenty of room in the 12-passenger van, so encourage more
people to sign up for free using our Club password of 2016LBC100.
5506 70th Street (NOT Place)
Lubbock, TX 79424
**BRING A CHAIR**
3. Packet pickup is Wednesday, July 13, between noon and 2:00 pm at Market Street grocery at 98th and Quaker. It is your responsibility to pick up your own packet. If you absolutely cannot pickup your packet then, please call me at 806-543-3330.
In This Issue

MS 150 Update
4. It is your responsibility to make your own hotel/sleeping arrangements in Midland and
Lamesa. There will gymnasium sleeping in Lamesa if you want minimal cost overnight
accommodations. Sign up for that through the Bike MS: Cactus & Crude Ride website.

Article: Is your butt making you
injury prone? Pg. 2 & 3
5. Please get your fundraising completed ASAP, even if you are unable to ride this
year. Thank you for all you do for the MS 150

Upcoming Cycling Events
Pg. 4
David Nelson, Lubbock Bike Club Team Captain

Ironman Pictures Pg. 5

April Meeting Minutes Pg. 6

Club Rides Pg. 7 & 8

Item for Sale Pg. 8

Officers & Sponsors Pg. 9

Mileage Goals Pg. 10 & 11

Club Waiver Pg. 12

Membership Application Pg. 13
This is a reminder that the Saturday
Club Ride leaving from Live Oak Community Church will be rolling at 7:00am
starting July 9, 2016.
Is your butt making you injury prone?
Ryan Doss DC
In the sports injury world, we see injuries on a daily basis that can be attributed to our favorite activities. Cycling is no different, but many times it may not be
coming from the place you think!
A great number of cyclists have back pain or chronic leg injuries that plague them and make rides much less enjoyable, many can be traced back to poor hip
strength and mobility. Riding a bike is a great way to build inner glute strength due to the pedal stroke, but did you know it actually lends itself to a major
muscle imbalance with the outer glutes? These outer muscles are crucial in stabilizing the hip, powering a good pedal stroke, and controlling knee motion.
Due to the chronic forward flexed position, the hip flexors are never able to fully relax or go through full range of motion. This forward flexion is one of the
primary causes of tight backs in bicycle clubs everywhere, but it’s definitely not the only thing!
To start let’s go through a few mobility tips that can make those long rides more enjoyable.
A dynamic warm-up before ever getting on the bike can promote blood flow, loosen the muscles, and set the tone for the rest of your ride.

This can be as simple as a moderate pace walk, light jog, or even some good ‘ol track and field style high knees, butt kicks, and side shuffles.
Mobility is best utilized after a ride when the muscles are full of blood and receptive to stretching.

The couch stretch is a wonderful way to open the hips and release those tired quads after a long ride, hold each side for 1 minute and repeat 2
times. If you need more stretch in the quads, you can pull the back foot up toward your buttocks.

The pigeon stretch is incredibly useful to free up the back side of the hip and lumbar spine after riding and being flexed for an extended period. This will
release the glutes, low back, IT band and even upper hamstrings, hold 1 minute each side, twice.
Calves are widely addressed in athletics, but there are 2 different stretches I recommend, the standard foot back, heel down; also foot against the wall and
lean forward. Make sure you do both and watch your ankle mobility soar! Hold 30 seconds each side, twice.
 but there are 2 different stretches I recommend, the standard foot back, heel
After releasing those muscles it’s really important to rebuild strength is the stabilizers of your hips, this is what allows you to have a long and happy
riding career. Let’s get to building those powerful hips! Doing 3 sets of 10 3-4 times per week will greatly improve your stability, push power, and help
keep injuries at bay!
The Side Lying leg raise has long been a popular choice of Chiropractors and PT’s for a reason, IT WORKS! Lie down on your side, turn your toes down
toward the floor and slowly raise and lower the top leg, keeping the toes down.
Bridges are a wonderful way to build strength and stability. So much of a pedal stroke is one sided, but don’t forget your pelvis has to be stable
enough to resist those powerful pushes! Start with both legs on the ground and as it gets easier, raise one leg at a time keeping the hips level with the
ground.
Planks are an essential part of building core strenth in athletes, being able to hold tight while breathing affects all aspects of a sport. Having a strong
core will protect your back which by extension helps the rest of the body. Try starting with 30 seconds tightening your abs and doing normal breaths,
as it gets easier progress to 60 and 90 seconds, repeat 3x.
Squats are a total body workout, and because of this can be one of the most effective strengthening options for you legs, hips, and low back! These
also force you to keep an upright chest which will help reinforce good posture after being on the bike for long periods. Be sure to tighten your core,
keep your heels down, and make sure keep that chest up!
Obviously this is not a complete rehab protocol for all injuries, it’s not meant to be, but doing this short list of exercises and stretches can be vital in keeping
you on the road and healthy for years to come. If any of these exercise cause pain or your injuries linger, I recommend finding a qualified healthcare provider to help you get back on the bike safely. I hope this can help a few of you improve your hips and make your rides that much more enjoyable! Ride safe
everyone!
Dr. Doss is a Chiropractor in Lubbock, TX at Endurance Chiropractic and Sports Therapy, www.endurancechiro.com . His passion
for athletics and sports injuries drive him to help athletes prevent injury first, but also provide care that is fast, affordable, and
effective, allowing people to remain in the sports they love. If you have an issue you need evaluated, feel free to call 806-7857514
5th Annual
FINISH THE RIDE
Tulia High School Fellowship of
Christian Athletes
3 Different rides to choose from
27, 45, 65
Mile RIDES
Route Maps and information tuliafca.tuliaisd.org
Aaron Ross Scholarship
Recreational Bike Ride
July 9th 2016
Tulia, Texas
Bike MS: Cactus & Crude Ride 2016
Date: July 16 - 17, 2016
Ride Location: Midland - Lubbock
Location Map: http://tinyurl.com/Bike-MS-Cactus-and-Crude
Time: Ride starts at 7:00 am Saturday and 7:00 am Sunday
Registration Fee: $25 - Jan. 13 - April 1 ; $35 April 2 - May 31; $45 June 1 - Event
Fundraising Minimum: $250
Age Minimum: 12
We are excited to have you join us for this extraordinary ride! The Bike MS: Cactus and Crude presented by Apache is a
two-day fundraising and cycling event. The route is well supported with fully-stocked rest stops every 8-15 miles, a great
lunch stop each day, and safety provided by medical personnel, HAM radio operators, law enforcement, and motorcycle
escorts. Day one begins in the crude capital of Texas, Midland, and heads north into the city the locals call "The middle
of everywhere," our overnight location of Lamesa. Day two continues north toward Lubbock on those red dirt-lined highways of West Texas. A festive finish line awaits and your 150-mile journey is celebrated with a true Texas wine experience at Caprock Winery.
BLAZIN’ SADDLE 75
I am one of the race directors for the Blazin’ Saddle 75. This is an annual cycling event that takes place in Granbury, Texas. I want to invite your club to join us on Saturday August 6th at 7:30am. We offer rides of 75, 100K, 44, and 20 miles in
the beautiful Texas Hill Country. The Blazin Saddle 75 benefits Texas EMS our local first responders. If your riders enjoy
changes in elevation then the Blazin’ Saddle is the ride. Our 75 mile course is considered one of the most challenging in
North Texas with over 4000 feet of elevation gain. Please check out our website at www.blazinsaddle75.com for more information. We are avid cyclists and try to produce an event that we would like to participate in. Please be aware that
groups of 10 or more get 5.00 off per rider. Your club must use a paper registration form to get the discount. Just write the
name of your group on the registration form. We are very excited to see your club here in Granbury on event day. Please
don’t hesitate to call (817) 899-3681 for any questions.
Thanks,
Cadence Race Productions LLC
WTCA Meeting
June 13, 2016
Bill Younts’ Home
7:00 pm
President Mike Ivins called the meeting to order.
Bill made a motion to approve the May minutes. Mike seconded the motion. Motion passed.
Treasurer’s Reports
-Lori reported no change. The LBC accounts have been consolidated at the First Bank & Trust.
-Donna gave the WTCA report.
Tour Reports by R andy M ulsow:
-The Fort Davis tour was cancelled.
-The Ride of Silence had about 52 riders and went well.
-June 11 – Several did the White River Road Rally. It was windy but a good ride. There were about 72 riders.
-Dirty Kansa – Six rode the 100 mile and finished. Sandra rode 50. It was a beautiful ride, but very challenging. There was lots
of acclaim for the finishers.
-June 18 – The Tour de Muleshoe starts at 8am. There is a 20, 40, and a 60-mile ride.
-July 9 – Finish the Ride
-July 16, 17 – MS 150. Organizers are still trying to get a bus to take riders to Midland. There are openings for 5 more people on
the LBC team. The next WTCA meeting (July 11) is the absolute deadline. Participants will meet at Llano Winery at 5pm to
leave in a 12-passenger van. Steve Crowel can carry 3 bikes and 3 people. Register online under the LBC team.
Race Reports by various m em bers:
-The State TT is this coming weekend: June 18th in Hempstead.
-TTTT is this Thursday, June 16. Dogs, turkeys, calves, and buzzards are provided.
Old Business
-The club can get Polar Bottles for $13 each with WTCA logo. There is a $50 set-up fee and a minimum order of 50 to 100 dollars. Discussion followed. Samples were distributed. No motion was made.
-LBC Jerseys are available to purchase for $50 each.
-June 26 – Half-Ironman Triathlon, It is the WTCA’s only fundraiser and more volunteers are needed this year. The route has
changed. Riders will turn left on 50th & FM400 instead of right. Volunteers should be there by 6:30am. Bring friends and family
to help.
New Business
-Per an email from Allison, the Flat-Out Tri Club members are baking cookies for homes on the Half-Ironman route to raise
awareness of cyclists in the area. Reaching out to 64 homes in the area, they are seeking help in the form of 12 dozen cookies
and people to help distribute the week before the Tri. Donna made a motion to commit to help, Bobby seconded. Motion passed.
-Crowel’s brother is moving to Lubbock and has butterfly bikes (made by shop class students) for the 4 th of July celebration. He
needs volunteers to ride bikes.
-Summer Southland Loop rides should start at 7am due to the heat. There is some high water there. The regularly scheduled ride
will be put it on hold until fall and there will be impromptu rides only.
-The TX gravel championships are in August near Waco.
-The Wednesday gravel ride continues.
-Tuesday/Thursday ride times are the same. There are some loose vicious dogs on the Chisolm ride near the Tree Tunnel. The
owners have a sign warning to “beware of dogs.” The TTTT route may be changed.
-The 8am Saturday ride will have rotating ride leaders after the Muleshoe Tour. Younts was nominated as team captain.
The group thanked Younts for hosting the meeting.
The next meeting is at the Stewarts.
Younts made a motion to adjourn. Bobby seconded. Motion passed.
Club Rides
Ratings
The West Texas Cycling Association offers numerous riding opportunities for cyclists of all levels. Whether you are a beginner or have been riding since the two wheeler was invented, the
WTCA has a ride for you. To assist you in choosing a ride that matches your current skill level, we
- Moderate Pace @ 17-22mph
have rated the rides by length and average speed. Everyone is welcome so come on out and en- Fast Pace @ 22+ mph
joy a ride with us. All times are subject to change without notice. It is best to contact the organiz- Easy Pace @ 12-17mph
Club Ride
Pat's Sunday Stroll
Location
4010 26th St
to
Organizers
Pat Crawford
Description
Lubbock -- Indiana north to Loop then east to Canyon Lakes
Bike Trail; 8:30am in Spring-Summer; noon in Fall-Winter
weather permitting (50F or higher)
SCHEDULE
Tuesday Club Ride
to
LP&L
January - March:
12:00pm
April:
10:00am
May - September:
8:30am
October:
10:00am
November - December:
12:00pm
Jill Booker
North Lubbock - Tuesday night ride starting near the LP&L
location on municipal drive at 6pm. Park in the lot located to
the southwest of Municipal Dr. and MacKenzie Park Rd.
Route varies and usually last 1 1/2 - 2 hours in length.
SCHEDULE
April - September:
Tuesday Club Ride
to
Chisum Travel Randy
Center
6:00pm
Southeast Lubbock -- Chisum to Loop Service Rd east to SE
Spur southwest to somewhere north to who knows where;
hibernates in Fall-Winter.
SCHEDULE
March - October:
Wednesday Club Ride
to
507 Lubbock
Doug Regester
Businesss Park
(I27 exit #7)
6:00pm
This will be an entry level no drop ride, but “A” and “B” riders
welcome as well. Starting the ride just south of the airport allows us to adjust the ride route and length according to the
riders and weather conditions. This is a ride to teach the rules
of the road and riding in groups improving strength and conditioning.
SCHEDULE
April - October:
Wednesday Night Gravel Ride 5212 County
Road 7910
to
Rick & Lori
LaShomb (806778-8118)
6:00pm
Rick and Lori are going to host the Wednesday night gravel
ride again this year starting this Wednesday (April 6th) at 6pm
sharp from our home. We’ll ride on gravel roads in southern
Lubbock and northern Lynn Counties. You’ll need a gravel/
cross bike or mountain bike.
SCHEDULE
April - October:
6:00pm
Thursday Club Ride
LP&L
Jill Booker
to
North Lubbock - Tuesday night ride starting near the LP&L location on municipal drive at 6pm. Park in the lot located to the southwest of Municipal Dr. and MacKenzie Park Rd. Route varies and
usually last 1 1/2 - 2 hours in length.
SCHEDULE
April - September:
Thursday Club Ride
Chisum Travel Center Randy
to
6:00pm
Southeast Lubbock -- Chisum to Loop Service Rd east to SE
Spur southwest to somewhere north to who knows where; hibernates in Fall-Winter.
SCHEDULE
March - October:
Saturday Club Ride
to
Live Oak Community
Church
Fluctuating
Ride Leaders
6:00pm
South Lubbock -- Ride will go East to Slaton or West to
Ropesville. Mileage is 25 to 50 depending on wind, weather and
participants.
SCHEDULE
January - February:
9:00am
March:
8:00am
April:
8:00am
May:
8:00am
June:
8:00am
July:
7:00am
August:
7:00am
September:
8:00am
October:
8:00am
November:
9:00am
December:
9:00am
Officers
West Texas Cycling Association
President
Michael Ivins
Send an E-Mail
Secretary
Liza Muse
Send an E-Mail
Treasurer
Donna Stewart
Send an E-Mail
News Director
Ana Regester
Send an E-Mail
Advocacy Director
Jill Booker
Send an E-Mail
Race Director
Robby Thrasher
Send an E-Mail
Tour Director
Randy Mulsow
Send an E-Mail
Webmaster
Brian Alger
Send an E-Mail
Lubbock Bicycle Club
Vice-President LBC
Carol Swinconos
Send an E-Mail
Assistant Treasurer LBC
Lori LaShomb
Send an E-Mail
Chaparral Cycling Club
Vice-President Chaparral
Robby Thrasher
Send an E-Mail
Assistant Treasurer Chaparral
Patrick Gerdemann Send an E-Mail
First Name
Brian
Susan
Brandon
William
Bryan
Kevin
Les
Jill
Timothy
Troy
Turner
Ram
Terry
Carol
Phyllis
Steve
Sean
Celeste
Jackie
Jim
Judy
Lindell
Rachel
Pat
Keith
Steve
Jürgen
Justin
Warren
Jana
Mike
Mike
Les
Sharla
Jevan
Lori
Rickey
Mark
Mike
Rene
Penny
Rick
Bowie
Andrew
Randy
Sandra
Ainsley
David
Rene
Derek
Joshua
Last Name
Alger
Alger
Annen
Asquith
Bednarz
Belt
Biffle
Booker
Burke
Burke
Burke
Campos
Caughron
Clowes
Crowell
Crowell
Cudnoski
DeVilliers
DeVilliers
DeVilliers
Fleming
Forbes
Forbes
Gerdemann
Gilmore
Gross
Heise
Houser
Hunker
Hunter
Ivins
Kelley
Kinman
Kinman
Lim
LaShomb
LaShomb
Loveland
Marsh
Martinez
Mason
Mason
McGinnis
Monfort
Mulsow
Mulsow
Nelson
Nelson
Nevarez
Oler
Ortiz
Goal
7,000
6,000
6,000
1,500
1,800
2,520
2,016
3,250
250
3,016
250
1,200
5,000
1,500
800
4,000
3,000
500
1,000
1,000
7,000
2,500
1,000
4,000
2,500
1,200
4,000
3,500
2,000
1,250
3,500
4,000
2,000
1,000
2,500
5,000
4,000
4,000
3,000
2,400
2,000
3,700
2,000
5,500
2,500
2,500
16
2,016
2,016
8,000
2,000
YTD
5,329
4,018
3,355
498
446
841
797
825
73
739
79
266
1,673
1,362
717
3,130
775
190
388
648
5,050
945
48
1,772
1,051
969
2,188
1,331
809
900
971
2,803
1,505
248
1,849
2,746
2,671
2,393
1,178
1,478
1,121
2,726
221
5,075
2,152
1,091
47
293
765
5,940
920
%
76.13%
66.97%
55.92%
33.20%
24.78%
33.37%
39.53%
25.38%
29.20%
24.50%
31.60%
22.17%
33.46%
90.80%
89.63%
78.25%
25.83%
38.00%
38.80%
64.80%
72.14%
37.80%
4.80%
44.30%
42.04%
80.75%
54.70%
38.03%
40.45%
72.00%
27.74%
70.08%
75.25%
24.80%
73.96%
54.92%
66.78%
59.83%
39.27%
61.58%
56.05%
73.68%
11.05%
92.27%
86.08%
43.64%
293.75%
14.53%
37.95%
74.25%
46.00%
Dec
778
363
524
91
109
85
75
188
0
28
0
31
126
0
67
323
0
21
21
47
570
0
0
148
120
0
128
88
91
0
96
378
98
95
153
383
367
222
147
191
131
301
0
178
143
98
0
12
48
783
196
Jan
780
604
604
105
25
118
197
165
13
101
0
60
160
0
86
367
250
25
52
82
773
185
18
211
60
169
114
167
93
60
141
345
252
79
172
416
417
377
88
117
133
306
0
335
163
213
0
12
68
363
101
Feb
520
394
572
70
0
74
254
246
0
60
0
45
226
256
103
477
250
0
0
0
509
80
30
246
116
163
332
227
47
103
202
340
190
37
270
388
391
543
104
127
119
350
20
436
285
278
17
45
121
822
126
Mar Apr May Jun Jul Aug Sep Oct Nov
834 1,006 706 705
692 597 604 764
785 450 420
40
55 137
79
84 149
0
145 165 254
90 146
35
226
50
10
0
170 194 186
59
20
0
84
5
30
11
265 388 325 183
382 320
59 345
118 101 128 114
409 535 632 387
275
77
23
44
0
97 110
95
13
159 133 174
53
430 850 896 1,022
138 198 223 121
0
0
0
0
176 298 285 408
295 110 275
75
106 129 187 215
313 405 501 395
0 186 300 363
195
90
50 243
283 313 141
0
91 188 253
515 690 535
206 209 280 270
37
294 349 329 282
441 627 491
410 657 429
271 349 246 385
252 214 107 266
201 177 330 335
158 211 197 172
315 450 487 517
47
56
35
63
510 1,323 1,413 880
235 604 458 264
263 239
15
15
23
35
63 103
202 160 166
809 980 1,130 1,053
135 160 165
37
First Name
Chad
Ana
Doug
Glen
Tracye
Marylee
Robert
Smitty
Tom
Bobby
Donna
Bill
Carol
Robby
Amy
Vince
Jenni
Sabine
Connie
Bill
LEGEND
Last Name
Price
Regester
Regester
Seaman
Seaman
Scholz
Seymore
Smith
Speed
Stewart
Stewart
Swinconos
Swinconos
Thrasher
Tyson
Tyson
Vanos
Voss
Wilde
Younts
Goal
1,500
2,500
4,000
1,300
500
2,500
6,000
8,000
1,500
4,500
2,500
850
3,000
6,500
2,500
5,000
3,200
1,250
2,000
3,500
YTD
778
1,085
2,315
245
79
480
1,703
5,706
1,014
3,001
1,879
247
2,169
1,806
1,058
2,446
1,585
981
392
1,289
%
51.87%
43.40%
57.88%
18.85%
15.80%
19.20%
28.38%
71.33%
67.60%
66.69%
75.16%
29.06%
72.30%
27.78%
42.32%
48.92%
49.53%
78.48%
19.60%
36.83%
Dec
73
72
160
14
6
0
297
663
113
349
167
13
251
200
328
573
222
127
30
50
Jan
83
140
297
48
12
109
195
790
120
347
193
7
268
30
239
581
262
25
85
0
Feb
98
249
450
70
30
371
116
705
223
501
357
16
302
45
265
579
228
22
42
98
Mar Apr May Jun Jul Aug Sep Oct Nov
96 109 107 212
124 230 138 132
584 568 256
45
68
12
19
241
788
208
284
222
96
586
221
226
713
235
76
60
165
524
967
133
498
365
106
356
390
330
729 1,064
123
94
613 409
329 246
9
0
297 109
430 490
262
131
70
49
187
407
45
317
189
193
60
610
Mileage report has been submitted for this month (zero or more miles)
No mileage report has been submitted for this month
Mileage goal reached
MEMBERSHIP DISCOUNTS!!
The Local Bike Shops in Lubbock offer discounts to WTCA members.
Members can receive 10 to 20% off purchases,
if you mention that you are a member of WTCA at checkout.
West Texas cycling Association
Chaparral Cycling Club / Lubbock Bicycle Club
Membership Application
Name:___________________________
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Zip Code: ___________
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Your Birthday: __________
List additional family members:
Name: _________________
Gender: ____
Birthday: ___________
Age: ____
Name: _________________
Gender: ____
Birthday: ___________
Age: ____
Name: _________________
Gender: ____
Birthday: ___________
Age: ____
Name: _________________
Gender: ____
Birthday: ___________
Age: ____
Membership Type: (Please Check One)
_____ Individual $25.00
_____ Family - Primary $30.00
_____ Newsletter Only $15.00
_____ Student $10.00
I am interested in:
___ Weekly Rides
___ Touring
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___ Triathlon
___ MTB
In consideration of being admitted to membership in the WTCA, I do hereby release and forever discharge (for myself, my heirs, administrators and executors) the WTCA, its officers, members, sponsors, and every other person who because of his or her position as an officer or
participant in a WTCA event, of any type of liability to me for any injury or damage whatsoever that I may sustain or incur arising out of or as a
result of any WTCA race, ride, or event of any type. I understand that under certain conditions, bicycle riding and racing may be hazardous to
my person and health. I agree to indemnify and hold harmless the above-mentioned from and against all claims and actions by others for any
act or omission on my part in connection with any WTCA event. I agree to ride safely at all times, to obey the traffic laws, and to
wear a helmet.
Signature: _______________________________________
Date: __________________
(Parent or Guardian must sign for minor children)
All memberships are active for a period of one year beginning on March 1. Memberships that begin after August 31 will only owe 50% of the
normal yearly membership fee. Please indicate whether this is a Renewal or New Membership.
Please send your check (payable to WTCA) and this completed application to:
___ Check if this is a
Renewal
WTCA
C/O Treasurer
P.O. Box 94537
Lubbock, TX 79493
___ Check if this is a
New Membership