May 2006 - Velo Club La Grange

The official newsletter of Velo Club La Grange
May 2006
The President’s Message
Just sat down to write this and I feel anxious. I guess for the last two years, about this time a lot of us were training heavily for a Trip
to France and catch the Tour. Always a great trip, as you run into La Grange jerseys everywhere you ride and of course everyone’s got
a great big grin on their face.
This year’s Piuma Hill Climb was once again a successful fun event with Mike Garrett and Carine Bester winning the Men’s and
Women’s KOM jerseys. Some ominous clouds and fog did not deter at least 45-50 racers challenging each other on the tough climb.
Congratulations to all of you who made the effort!
Our annual club photo preceded the Piuma Hill Climb and, of course Peet’s Coffee was delivered by everyone’s favorite guy, Aaron
Gadhia. Check out the great photo on our website, photographed by our own editor, Paul Strauss. I think Paul’s got some talent.
The day wouldn’t be completed without the culinary efforts of Club member Rick Friedman catering our annual club picnic where we
enjoyed food, fun and conversation. The Piuma Hill Climb awards were presented, with plenty of shwag, complements of our sponsors and organized by the one and only, Dan Weinberg. Thanks to each and every one of you who volunteered your time to create a
fantastic day.
Next major event up is our W.L.A. College race event that La Grange puts on every year. This year will be, of course, grander than last
year starting with our race sponsor Cedars Sinai Medical Center.
The challenging race promises to be larger and richer in primes and prizes and with more sponsor venues. La Grange is well known for
delivering a well organized exciting event. Check the website out for up to date information on the race and how you can volunteer.
See you out there.
Duncan
We invite our readers and their friends to join La Grange. For the latest La Grange
news, information and updates subscribe to the Yahoo!Groups and visit our website
at www.lagrange.org
1
The Editor’s Ride
Paul Strauss (pstrauss@pacbell.net)
Cedars-Sinai
Grand Prix
Rider safety has again become a major concern among La Grange members. Given the
alarming number of accidents over the last
few months, the general concern over the
safety of our morning rides and the conduct
of the riders, and my own recent personal
experience, I believe we should all be more
diligent about our own and others’ safety on
the road.
Sunday June 25th, 2006
West L.A. College
The Friday ride is growing as morning becomes lighter and
warmer as summer approaches. Many newbies join us for the first
time on this “social” 18 mph Marina ride. We should welcome
them, but also remember that many don’t know the rules and lack
group-riding experience.
Conduct on the Wednesday Mandeville ride has prompted organized discussions with the Mandeville homeowners association,
the police, and our La Grange public policy group to improve
safety. Already the police have been issuing citations to both
motorists and cyclists. (See Jeffrey Courion’s article this month
for more on this.)
Veteran La Grangers need to set an example and not get sloppy
about riding in groups. Riding threeacross and blocking traffic at times when
it is not necessary is not acceptable. We
should make sure we single up on Pacific,
not overlapping wheels and not running
red lights or stop signs.
Marco, who is the morning ride captain,
will begin to announce lieutenants, as
well as remind all of us to be safe and
courteous on the road.
The ultimate goal is to be safe, social, and
Photo CredIt: Mike Sudo
have fun. The intent is not to conduct the
morning rides like military exercises. When comments are made
that “the Friday ride was sketchy,” we should not take it lightly,
and we all—new members and veteran riders alike—should
ensure that the group as a whole does a better job of being safe
on the road.
HELP WANTED
It’s time to train a new Volunteer Coordinator for the West L.A.
College Grand Prix, to take over from Susan Gans, who has
held this position for four years (and who will probably be out
of town during next year’s race). Help Susan with the 2006
race, and then take over as the coordinator in 2007. Salary:
none. Benefits: you get to meet a LOT of people, and the very
satisfying feeling that your efforts are vital to the success of the
race and the safety of the racers. Job Requirements: outgoing
personality, ability to take charge and give orders (but in a nice
way) and to deal gracefully and intelligently with unexpected
crises; great organizational skills; and a willingness to work
from 6:30 a.m. to 5 p.m. on race day (so if you intend to race
next year, you aren’t eligible). Responsibilities: helping to
recruit approx. 90 volunteers, figuring out volunteer assignments, training volunteers, making breakfast and lunch arrangements, set-up and break down of volunteer check-in table. No
previous racing or volunteer coordinator or course marshal
experience required - - just be passionate about making sure that
everything runs smoothly on race day and be committed to the
goal of keeping the racers as safe as possible.
Paul
If interested, contact Susan at susangans@sbcglobal.net.
Used with Permission
2
Public Policy Report
our need to train. He
now understands why
Mandeville’s road and
grade dynamics make
it good training ground.
He supports that. He
agrees it’s our road
too! At the same time,
he and his officers
will command the full
exercise and demonstration of safety by ALL
Mandeville users.
Jeffrey Courion (jeffery@powerofstory.com)
Mandeville’s Road Safety Effort
Good training while building goodwill!
You have probably noticed a recent LAPD
presence in Mandeville Canyon. A couple
weeks ago, I got a call and had a good
exchange with LAPD’s Phil Enbody, who
is the new Senior Lead Officer for the area
that includes Mandeville Canyon. It’s important to note that the start point of our rides
at 26th and San Vicente, as well as Peet’s
Brentwood, are also part his jurisdiction—so
he’s a good guy to know and someone with
whom we can build some positive exchange.
One community-building vision is that, every
so often, Phil will drop
by Peet’s following La
Grange rides to have a
casual cup and informally listen and talk about how things are
going on rides and for riders.
There are the three primary safety issues that bring LAPD to
Mandeville: speed, not stopping at stop signs, and a failure to
respectfully share the road. LAPD intends to impact this situation by conducting operations in Mandeville.
The Big Picture: Building Our Legacy
This is all about safety and observing clearly stated and mandatory traffic laws that serve safety. It is important to note that all
records and numbers of citations and warning are forwarded to
elected officials and government agencies. If La Grangers get
cited, the bad news is that law enforcement and city council
people will read about La Grangers in black and white! Phil’s
officers record specifics—about drivers and cyclists. Getting
good reports about La Grangers is vital to our legacy and our
working relations with communities and officials. This is a real
opportunity for us to show what we’re made of.
Just For the Record
Here’s what the first operation brought in on a recent, single
Wednesday morning: 46 traffic citations (wow!), 34 for speeding
(with the biggest offense clocked at 60 mph!), and 12 for failure
to stop at a stop sign (one of which was a La Grange cyclist
at Chalon Road). Of the 46 citations, 30 were issued against
residents. Of the 16 traffic warnings that were issued, 15 went
to cyclists, all of whom were part of the La Grange ride. (We
cyclists fared better for warnings than automobiles this time—
but this isn’t a one-time visit by LAPD!) Phil even pursued one
speeding motorist repeatedly crossing the double yellow line to
swerve around and pass others travelers—counting the swerves
and clocking the speed and hoping the guy wasn’t going to take
out someone. When Phil snagged the guy at the bottom of the
hill, the guy said he had to get to work. (Ugh! Another day in
L.A.!)
What to Expect in the Future
This is the beginning. It’s an effort that is intended to bring about
safer and more cooperative use of Mandeville’s roadway. We
will see a speed counter positioned on the road. A dummy car
will be positioned at differing locations from week to week—and
officers will be stationed at strategic stops and points known for
speeding. He wanted to warn La Grangers that the high speeds
are more toward the top half of the road—so be very, very careful as speeding cars were seen crossing the double yellow on
numerous occasions. Phil said some weeks officers will wave-on
folks (cars and cyclists) with a simple warning. Then, the following week there will be a
crackdown: “We’ll be waving-in numbers—no warnings—and simply writing
them up!”
I asked about the recent
complaints against cyclists.
He said the chief complaint
by residents was that cyclists
don’t share the road on the
descent—and jam the road
failing to yield at points when
the road is safe for autos to
pass.
It was quite clear that Phil
has respect for athletes and
athletic pursuits—and “gets”
3
Bike Fitting 101
Stem length
Shoulders should drop down at around 90 degrees with hands
on the hoods and elbow slightly bent.
Aron Gadhia (aron@liquidfitness.com)
A proper bike fit is important for riders of
all levels. If you bought your bicycle from a
shop, you may have had some sort of a quick
fit that hopefully works. However, much more
may be involved. Below are a few helpful tips
that can maximize comfort, power output, and
safety while riding.
Cleats
Place them on so the ball of
your foot is over the pedal
spindle. Unless you have
Speedplay pedals, you
want the shoe to point the
way you walk, while the
cleat remains aligned with
the pedal. So when you
snap in, your foot remains
pointed as it is off the bike
and does not rotate to get
into the pedal.
These are basic measures for a road bike position and don’t take into account special circumstances like style of riding (i.e., sprinter
vs. climber) or people with special needs
(leg-length discrepancies, etc.). You may need help with some
of these measurements.
Seat Height
A slight bend in the knee at the bottom
of the stroke. Straighten your leg: consider that to be zero degrees of bend.
Flex (bend) the knee 25-35 degrees to
get in the range for the most comfort and
efficiency.
Handlebar angle
Adjust to personal comfort.
Frame size
Standing over a bicycle the top tube is approximately 1 inch
below your crotch.
Although much more could be involved, this covers the basics
for most cyclists. If you experience discomfort or pain you
probably need even more detail and should see a professional
bike fitter
Seat Position Fore-Aft
While in the saddle, place one crank arm
at 3 o’clock. Drop a line from just under
the knee cap (plumb bob or plumb line)
so that the line crosses thru the middle
of the pedal spindle. If the line is in front
of the pedal spindle move the saddle
back. Its better to be slightly behind then
slightly forward of the spindle.
Road handlebar width
Width of shoulders.
Brake Levers
Adjust so that when you grab the hoods
your wrists remain in a neutral potion—
not rotated forward or back. This usually
means the hoods point somewhat forward and upward.
Editor’s Note: Should you get a professional bike fit?
Proper bike position is more than increasing power and efficiency on the bike. Without the body being properly aligned,
you cannot be maximally efficient at delivering force to the
pedals. Okay, we get that! For recreational cyclists, proper fit is
about injury prevention and treatment of existing problems. The
reason to get properly fit is to prevent inflammation or, worse,
degenerative changes of the ankle, knee, and hip joints as well
as the spine. Cycling consists of low impact, highly repetitive
movements. If not properly aligned these movements (e.g., pedaling) can result in injury to ligaments, tendons, and muscles.
You should be especially concerned and get professionally fit if
you already have symptoms of pain or swelling. A proper bike
fit will prevent progression to permanent injury and tissue damage. So in short, the answer to the question is YES!
Stem Height
This depends on your lower-back flexibility and conditioning
as well as type of riding. Racers want to be more aerodynamic
so it is often lower. The longer you’ll be in the saddle also
determines how high or low you want to be. If you’re more of
a weekend warrior or touring rider the stem height/angle should
be on the higher side.
4
Want to kick A--?
intensity, you can essentially be your own coach and make your
workout as hard or as easy as you like. Johnny G. always said that
you can get the equivalent of a hard 2-hour outdoor ride in a 45minute Spinning session, and here’s how to do it:
Go To Spin Class
Audrey Adler (homebodies789@sbcglobal.net)
Plowing the aisles at the IHRSA (International
Health Club and Racquet Sports Association)
trade show last month in Las Vegas I breezed
past some of the weirdest looking, most
dubiously functioning exercise gizmos and
machines yet to be released to the public. But
one unpretentious little booth with a stationary
bike stopped me cold: Cardio Coach Fitness
Assessments offered by the Korr Company.
VO2 max tests for free! Score.
1. Pedal with one leg
2. Spin at 185 rpm
3. Spin in your wetsuit
4. Pedal with the other leg
5. Chant DAHM-YO-REGEH-KYO during sprint intervals
The Real Deal
“Haul ‘Til You Hurl” (H&H): Ride to your edge (as much resistance as you can tolerate with a sustainable cadence for as long as
you can, usually no more than 3 minutes) then back off, recover,
and do it again. Five times. Makes you super strong.
A smile and a wink got me hooked up to a pliable silicone face
mask (a second cousin to a Hazmat gas mask ) and a heart rate
monitor chest strap. Ordering me to hop on the bike and pedal at
70 rpm for the next 20 minutes, the sales tech sadistically ramped
up the resistance every 30 seconds closely eyeing the graphs on
the laptop to which my umbilical HR cable and mask hose was
attached. Fifteen minutes and I’m sweating in public—complete strangers stopped right there to watch! Seventeen minutes.
I’m starting to work hard. Very hard. 18 minutes. 19 minutes.
Stressing out. By now I’m standing out of the saddle gasping for
air. 22 minutes.
“Rise and Shine”: Using the same resistance as H&H, stand up
and spin at a higher than H&H cadence. Keep body weight and
center of gravity forward. This builds explosive power, aerobic
threshold, and standing-climbing ability. Do as many repeats as
you can tolerate, starting at one minute, and ladder up to two or
three minutes.
“Relax, Come to It”: Too many people ride tensed-up, the tops
of their shoulders migrated toward their ears, and with the classic: the death grip on the handlebars. Guaranteed you’ll quickly
fatigue over the miles because this drains energy. Use spinning to
practice relaxing, dropping your shoulders away from your earlobes, just enough grip on the bars to keep you hanging on.
“Are you wasted yet?” Dr. Frankenstein inquires, totally fixated
on the graphs. In my best Darth Vader, ready to suck up my last
breath, I eek out “enough!” and single handedly rip the mask from
my face collapsing into the saddle.
“Crouching Tiger”: Working up and sustaining a fast spin
cadence, around 120 rpm, will assure that you’ll be able to…pedal
fast. (Circular? Always is!) Do it, and your brain will remember
it. Situate your seat bones closer to the front (horn) of the saddle.
Grip the drops (the flat part of the bars), slightly curve your spine
in a semi-crouching position over the front wheel, and use a moderate to light resistance. Now explode. And stick with it for as
long as you can. 8-12 minutes should do the trick.
Dr. Frankie then produced a sheet of paper with several colorful graphs, numbers, and equations. Studying it carefully, one
eyebrow cocked in my direction, he assuredly inquires, “So, you
must be a professional athlete.” “No,” I replied. “I’m a spinning
instructor.”
Ramp Up Your Fitness Indoors
Okay, down to the real point of this story, the thing I’ve been
screaming about for a decade! Everyone knows spinning is a great
way to maintain your cardiopulmonary fitness, burn body fat, and
keep your riding legs in shape on those off days when you can’t
get out on the road. But I’m here to tell you that you can totally
ramp up your fitness indoors, and almost train exclusively indoors
for a better you on two wheels outdoors. Johnny G. has been touting that for years. People who love to cycle outdoors, yet find less
and less time for the road, swear by spinning indoors. I do. It grew
me the lungs (and courage) to do triathlons, offroad and adventure
races, marathons, and double centuries.
“Solitary Confinement”: Simply stated, isolate and confine your
upper body (UB) away from your lower body (LB) as you stand
straight up on your spin bike and pedal. With your hands centered
on the bars for balance, spine lifted and elongated toward the ceiling, belly contracted and gut sucked in (while breathing normally
of course) assume a mini-squat position in the LB, about a 30
degree bend through the knees and pedal without bouncing or
bobbing your UB up and down. Square off your shoulders and
pretend you’re balancing a brewsky on your head. Do this to a
slower cadence of about 50 rpm on a light-ish running resistance
for 30 seconds, let go and bounce for one minute, and repeat the
confined isolations 30/1 until it makes you say…“UNCLE!”
Don’t Take My Word For It
Success stories of spinners kicking butt outdoors are oozing from
the cracks. “My endurance has improved tremendously. I’m able
to last long distances and I can pace myself. Spinning really got
me into biking outdoors,” says Abe Knobel, a student I train at my
Homebodies Workout Studio who was a total non-cyclist when
he walked in two years ago. In fact, he was so deconditioned that
his cardiovascular responses were that of a 65 year old man who
played golf on the weekend. That’s trainer-speak for “man, you
really need to start working out!” His first ten minutes ever on a
spin bike had me reviewing my CPR skills in my head. About a
year ago, Abe bought a serious hybrid and completed a century in
Santa Barbara. No biggy. He’s now hanging with the big boys on
the weekend long rides. By the way: he’ll be 50 in a few months.
And by the way again: he only spins indoors once a week!
No Fancy Charts and Graphs Necessary
A heart rate monitor, way-loud music, and two variables: intensity and cadence. Increase both, and you’re in your training zone
elevating your aerobic threshold, your lactate threshold, your VO2
max, and most importantly, your fun factor. So whenever you’re
too pressed for time, chill. The road awaits you. Done right,
Spinning can greatly enhance your “real” cycling. In fact, one day
someone might even mistake you for a pro athlete.
So whenever you’re too pressed for time, chill. The road awaits
you. Done right, Spinning can greatly enhance your “real”
cycling. In fact, one day someone might even mistake you for a
pro athlete.
Audrey Adler is profiled in the book, “Bike for Life: How to ride
to 100,” You can reach her at www.homebodiesworkout.com
Being realistic, not all spin instructors are as, uh...brutal...as me.
But since you alone are in control of the resistance dial and the
5
roads. You don’t want fast-winding downgrades and lots of hard
braking with your magic tires.
Techno Babble
Paul Kopit (pkopit@att.net)
Forget about buying radially or laterally stiff wheels to improve
ride comfort, irrespective of what the wheel manufacturers
advertise. To oversimplify, radial is moving the wheel up and
down and lateral is moving the wheel side to side. The amount
of cushioning a radially “soft” wheel versus what the stiffest
wheel provides is about the feel of running over a single piece of
copy paper on a smooth road. Tires affect differences in lateral
deflection 100 to 1,000 times more than wheel stiffness. I can
send you an email with some details in support of this paragraph.
Tires, tires everywhere,
I don’t know what to think.
Red ones, blue ones, black ones, gray,
Even T-Mobile pink.
---from “Rime of the Ancient Bike Mechanic” .
Uncle Al: Tire Buyer, “Road Bike Review”
There is no component that affects the ride, performance, and
safety of your bicycle more than tires. We want tires that don’t
flat or cut, last a long time, are easy to mount and remove, are
lightweight, give a smooth, soft ride, roll easily, stick to the
ground, come in the right color, have a prestigious brand name,
and are suitable for daily use. Well, the Emperor wanted a new
suit of clothes and someone made that too. You will avoid most
tire headaches by 1) replacing tires before they are too worn out
and 2) gaining confidence in fixing flats.
Practice, Practice, Practice…
Owning tire and rim combinations that permit you to get your
tires on and off easily, and PRACTICE, will help you overcome
the fear of flatting. Don’t use a tire so difficult that you must
use a lever to pry it on. Proper technique is more important than
hand strength. Inserting two strong, thin tire levers about 4 inches apart and then pushing them down together will make most
tires pop right off. Soma Steel Core Tire Levers (http://store.
somafab.com/stcotile.html) are best. I have started a program
where a $10 donation to the Challenged Athlete Foundation
(http://www.challengedathletes.org) will get you a set of these
$6 levers, FREE. Reading “What Every Cyclist Should Know
About Flat Tires” (http://www.sheldonbrown.com/flats.html),
along with PRACTICE, will help. Don’t be embarrassed to get
someone knowledgeable to show you. While doing SAG for
serious rides, I am amazed how many macho cyclists don’t know
how to fix their tires within a reasonable period of time, or will
not admit that they really don’t know how to do it. It takes time
to learn how to pop the tires on and off but changing out tires is
part of riding. CO2 cartridges really do make on-road inflation
easier but you should re-inflate with air to a proper pressure at
the first opportunity. If you are getting out into the country and
away from civilization, carry a pump, or have at least one rider
with a real pump. Carry two spare tubes and a patch kit that you
know how to use. Know that booting a tire is not kicking the
damaged tire into the roadway.
It’s Not Really the Belts
If you want tires that roll well and don’t get flat, avoid belted
tires and never use things like Tuffys. It’s not really the belts
that stop the punctures but the fact that there is more material
between the road and airspace. Nothing prevents more flats than
having your eyeglass prescription current. Replacing your tires
when they are 75% worn will save you most flats. If you start
with a round profile tire, toss it out when there is a flat section
across the bottom about 3/8”. Super lightweight tubes are more
flat-prone because they will pinch easier and there is less rubber
between the ground and the air space. Always put the new tire
on the front and rotate the front tire to the rear. Front flats are
much more dangerous, even for the most skilled riders. Heavy
riders (more than 170 lbs) shouldn’t expect more than 1200
miles per tire and lightweight riders (less than 120 lbs) can get
triple that. Many of us don’t think twice about buying a new pair
of shorts or a jersey but wait until a bad tire, which is less costly
than those items, ruins a day before we change it.
I don’t know what tires to tell you to buy. I’ve had great luck
with Michelin tires. They happen to be a club sponsor too. I
believe in the old companies that have money to invest in bicycle tire manufacture and research. Companies like Continental,
IRC, and Schwalbe are favored. Certainly, Hutchinson,
Vredestein, and Vittoria need mention but I have no personal
experience. There are likely excellent private label brands but
I’ve given up finding them. I don’t use tires that I cannot remove
and mount without tire levers. Contrary to my own advice, I use
Michelin Carbon tires most of the time. They were recently rated
the best rolling, belted tire. I put on newer tires for a tour or an
event and then put back the current tires to wear them down during normal use. My favorite tire is probably Michelin ProRace/
ProRace2 but I’m too cheap to use them regularly and my 190+
lbs wears them down too fast.
Don’t Compromise Safety
Using the lightest weight tire in the narrowest width and inflating to maximum pressure will not achieve any of our wants and
will compromise safety. The way you lower the weight of a tire
is to use less rubber. Using a tire of moderate price (i.e. $20 to
$40 in a real width of 700x23, or better yet, 700x25) and inflating to around 100 psi will help you achieve many of your goals.
Many 700x23 tires are 21-22 only. Borrow a 700x25 rear tire
and inflate it to 100 psi and go for a ride. Don’t be surprised if
you think you have a new bike. (For support of this idea go to:
http://tinyurl.com/29jab) Wider tires, with wireless beads, are
easier to get on and off too, and are less prone to pinch flats.
Flexible sidewalls, that do sometimes cut, also yield the best ride
and handling. The adage that weight on tires and wheels is worth
2 times the weight on frame or rider is myth. If you continue to
believe that minimum weight tires and tubes and high pressure
is necessary, save them for races on tracks and smooth paved
Paul Kopit pkopit@att.net
6
Bike Handling
Head up at and forward all times
Another lesson from years back, but with
worse consequences. At mile 61 of a metric
century, exhausted from lack of water and
heat, I was following the lead rider. I know
this because I was staring directly at his back
tire just trying to stay on for that last mile.
I don’t remember how many times I flipped
over, but after looking back I saw the thick
branch that was sticking out into the road
only inches onto the white line. If I simply
had my head up, I would have seen it. Keep
your head up at all times; if you are too tired
to do so, stop the bike and take a rest. Never
put your head down and stare at the pavement while riding. I
pretend I have a string tied from the back of my head to my
back. It may take some getting used to, but you’ll never miss the
obvious.
The Four Golden Rules
Dave Lieberman (zoids@aol.com)
Joel Friel has commented about bike handling, “Skills development is perhaps the
most neglected aspect of riding a bike. Most
cyclists would rather work on fitness or
explore the open road than spend time thinking about how to handle their bike.”
I find this is true until a cyclist hears about,
sees, or is involved in a crash. Whether it’s
riding solo, in a paceline, a large group, or a
race, the reality of one’s handling skills may
become quickly apparent. Fortunately, we can learn from our
mistakes: pain, loss of skin, etc., are great motivators to become
a better bike-handler. But perhaps you fall into the category
of cyclist who prefers an avenue other than learning from bad
experiences? Then here’s a proposition: take the advice of other
cyclists! Skills clinics, track riding, and bumping practice also
provide excellent on-the-bike practice.
There are thousands of possible scenarios a cyclist can stumble
upon with every pedal stroke—an exaggeration? I think not.
Some experienced cyclists teach novice riders to work on specific “skills,” for example: picking up a water bottle, riding a fixed
gear, etc. This is great—for learning to pick up a water bottle or
ride a track bike. However, through my own experiences, I have
gathered four routines that I incorporate into every pedal stroke
of every ride. I call them the Golden Rules. These four rules
have helped me to become as sturdy as a vintage steel frame
and can help you accomplish the same. If incorporated perhaps
you, too, will consistently avoid eating dirt, and make it back to
Peet’s in time to grab the last Coffee Cake muffin!
Don’t look backwards
Add up rules one to three, and you get four!
First, if you’re looking back how can you
possibly be protecting your front wheel?
(You are also pulling the bike in the opposite direction of the way you are looking).
Second, if you are looking back, you probably don’t have a good hold on the handlebars.
Third, if you are looking back, you are not
looking forward! Everything a newer rider
(and even experienced ones), needs to know
is in front of them. Again, I learned this lesson years ago while riding with a group of
Freds. Being the most experienced of the bunch, I would check
back for cars for the group before turning left across traffic. To
my dismay, a glance to the front revealed that the front riders
had panicked and slammed on brakes (another no-no that I could
elaborate in a future article). I crossed wheels and slid what
seemed forever on my rear, as 3-5 more riders tumbled onto me.
Protect your front wheel
This was actually taught to me by our own Wes Oishi at track
class, and has moved up to be my number one rule. I personally pretend that my bike is actually a unicycle, and the one
wheel is the front one. The front wheel is more vulnerable, since
your weight is distributed more to the rear. Therefore, you must
protect it under all circumstances. If you keep that front wheel
upright and are aware of it at all times, the less likely it will be
taken out by another rider, pothole, or unforeseen obstacle.
Hands on the bars
With at least one thumb wrapped
around the bar. Do I need to remind
you to wear gloves? This was my
first cycling lesson learned many
years ago. While riding a century
in the center of a pack of some 400
riders, I hit a reflector and slid forward off the bars at 25mph. Acting
cool, wearing no gloves and my
palms just resting on the bars, my cycling days might have come
to an early end. Miraculously, I pulled off the “save of the century.” Since that day, my first rule is to wear gloves, and always
keep at least one thumb around the handlebar. This has proven
to be my number one way to avoid crashes. Just 2 months ago I
was riding up Sepulveda pass, and was looking at a Ferrari going
by, when I road over a 3” high piece of steel flashing. Amazingly
I survived without crashing, with only a slightly strained thumb.
In that moment my number two rule was validated because my
trusty thumb was securely wrapped around the handlebar! Who
knew!
Use these Golden Rules and incorporate them into every ride
and every pedal stroke. Remember them, and make them second
nature during your skills clinics, track races, centuries, races,
and group rides, and you will exponentially increase your skills,
whatever you level may be. Happy riding! (Editing help by
Rachel Petru, who is also the skilled demo rider in these pictures.)
Happy riding
DL
7
OJAI CYCLING WEEKEND
JUNE 2 - 4
Join fellow LG’ers for a weekend of cycling and
fun in the spectacular Ojai Valley. The main event
is the Ojai Valley Century on Saturday, June 3
(www.ojaivalleycentury.com), which also offers
a metric century and double metric option. VCLG
has a block of rooms reserved for the weekend.
Contact Susan Gans (see below) regarding hotel
room availability, or book your own room in Ojai
or Ventura -- or come up for the day! Weekend
events include an Italian feast Friday night under
the giant oak trees at Boccali’s, post-ride pool party with music
and margaritas, our very own massage therapists, a catered barbeque Saturday night, “cool down” ride to Lake
Casitas and back to town for coffee Sunday morning. Bring the whole family! Advance reservation
and payment required for party and meals. There
are many activities for kids and non-riders to do
while you’re out riding -- or volunteer to help with
the ride and get a free ride entry!
Orthopedic Injuries, Disorders and
Diseases Treated in One Location
Our experienced team delivers the latest in diagnostic
services as well as surgical and nonsurgical treatments.
Patients also have access to complete physical and
rehabilitative therapy.
For more information, see the club website or contact Susan Gans at susangans@sbcglobal.net.
Call for a Physician Referral
1-800-CEDARS-1
444 S. San Vicente Blvd, Suite 603 • Los Angeles, CA 90048
www.cedars-sinia.edu/ortho
La Grange Track Certification Clinic
at ADT Event Center Velodrome
Sunday MAY 21
8:00 AM to NOON
Roger Young is conducting a private
track certification class just for La Grange.
Get certified in just one morning session.
This class is for everyone - with or without track
experience!
ADT and Encino are great places to train whether
or not you race.
Many cyclists you see on the track during the
numerous weekly training sessions do it purely for
the fun and fitness.
$95 for 4-hour class, includes bike rental
(subject to availability)
Send me your size right away so I can reserve your bike.
Bring your own helmet and pedals to the class.
contact Dan Weinberg at 310-435-1764, dan@lagrange.org.
8
Cycling 101: Smooth or Hairy
Susan Stahl (susan528@hotmail.com)
•
•
“Is it to be fast, or because you are fast?
Fast is good.”—A beginning cyclist
•
Improved wound-cleaning and healing.
Aerodynamics. Better massage. Blah blah
BLAH blah blah. Newbies want to know,
what’s the REAL story? Well, I asked,
and—Heaven help me!—you told. Here are
the results of my highly unscientific survey.
(Names withheld because I can’t remember
who agreed to be quoted, although it was
most of you.)
Yeah…uhm…No
•
•
When I Say Shave, You Say “How High”!
•
•
•
•
•
•
•
•
•
Being new to cycling, I don’t shave and I have no idea at
what point you would start. I am not ashamed to admit that I
do not know exactly why it is done. I will say that I can feel
the fur on my legs catching some breeze as I get stronger….I
have read that one should only shave up to the point that one’s
shorts end to avoid irritated skin under the shorts.
I actually shave as one more way to demonstrate my dedication to my sport and help get a little more of the respect I need
from other racers on the course….[for example when] you
can’t ride near the front of a bunch without having to physically force yourself into each spot and fight to keep it, which
saps energy fast….I shave towards the end of each week
year-round from toes and ankles (avoiding the Hobbit effect)
to mid-to-upper thighs.
I shave because I get a deep tissue massage at least once a
week, sometimes twice… started three years ago, love how
it feels between the sheets, so does my wife….Mid-thigh is
generally the stopping point for me.
For me it’s like when you put on a skinsuit for a time trial—
you just feel faster…And believe it or not even straight guys
look at and admire supremely developed muscles (or so I’ve
heard). You can gain several seconds on the competition even
before leaving the start line!....Like everything I do, I go all
the way...
[Where do you stop shaving?] I always get road rash on my
butt. It’s big and is usually one of the 4 points of contact in a
crash (with the other 3 being shoulder, elbow and ankle). So
outer part of butt cheeks is included. I’ll leave it at that.
why stop everything feels better smooth where do u stop???
Let’s cut to the chase: when you’ve got ripped legs with
bulging muscles and veins, why on earth would you want
unsightly hair covering it up?….As for the Big Question, all
I can say is that stopping halfway up your quad looks pretty
stupid so…
I first shaved my legs as a 16 year old swimmer in high
school…I shave all the way up including much maintenance
in the [ahem] region. I figure as a guy I should maintain
[stuff] in the same way I would appreciate a woman maintaining hers. I can always fall back on the fact that I race bikes
and triathlons to justify my shaving to my coworkers. The
reality is I shave because my wife likes it and I like the way
it looks and feels. You can print that!
•
•
•
•
I’ve thought long and hard about why, and have no real reason apart from being a poser!
I’d rather have the racers shave their legs and not me. That
way I know who not to mess with going up a hill.
With my MTB shoes, SPD pedals, mirror, black shorts, white
sweat socks, frame pump, and 99¢ Store sunglasses, I’d ruin
my image by shaving my legs. At my age, [my wife] has to
remind me to trim the hair on my ears and in my nostrils.
Ask yourself: if the reasons for shaving your legs are so solid,
then why don’t we shave our arms…..Also, guys never think
the unshaven ones can race. Gives you a two bike length
advantage on the final sprint when you sneak past ‘em!
What a Girl Wants
• All I [a girl] know is that when I ride up to a guy and see
fuzzy legs, it just doesn’t look right. Makes me want to whip
out the wax strips.
• It’s a lot more fun to look at a nice pair of sleek, well muscled,
clean shaven legs on a man than the usual furry sweater legs.
Meow!
• Give me a nice tight butt and some gorgeous hair-free legs to
draft behind, and I’m a happy girl.
• To keep things at home smooth it is vital to coordinate shaving days with your significant other.
• Amy Hutner made a crack about all of the hair on my legs.
• Amy Hutner dropped me because of all of the hair on my
legs.
• A week before I was going to my first race in the Senior
Games, I asked my coach if there was anything else I ought
to do. Instantly he said, “racers have shaved legs.” Hell,
he had not raced since the Seoul Olympics, so what did he
know? He told me what kind of electric razor to buy, etc. I
come home and sheepishly mentioned it to my wife, and her
response was “If you shave your legs, I am outta here.”
What a Guy Needs
• On the way to a modeling job the photographer mentioned
that they wanted a more authentic road look and asked if I
was willing to shave. “RIGHT ON!” I thought! I had been
interested in trying it for a long time but hadn’t had the guts.
This invitation pushed me over the edge. We stopped for gas,
where I bought a 3-pack of Bic razors, a bottle of water and a
few paper cups. For the rest of the 90 minute drive I shaved
dry using the bottled water in the cone shaped cup to rinse….
It took forever, but I didn’t cut myself once!
• The lethal combo for knocking down hair is Edge Advanced
shave gel and Schick Extreme 3 Disposable Razors—nothing
will come close to this combination. What men won’t tell
you is they love the way their legs feel in lined slacks after
they shave; it’s as close to feeling feminine as a gent can get.
Quote me, baby!
Just Do It!
•
were rough; I got a lot of playful abuse from my friends and
family…. Now I can’t imagine not shaving my legs.
Hairy legs go best with tube sox and denim cut-offs!
[Mmmm….]
Growing up, when my brother and I saw cyclists without
shaved legs we thought they looked like weekend riders….
we called them “bikelers.”
It makes me chuckle when I go to the races and you cannot
tell the guys from the girls because they all have freshly shaven and moisturized legs….shaving is way too much trouble;
I wish I did not have to shave.
When I first got into cycling, I thought, “who are all these
Girly-Men shaving their legs?” Now one year later, after my
recent mishap and road rash, I am so glad that I shave my
legs.
I used to shave mainly in case of a fall; it seems to heal faster
and is much easier to clean than hairy legs. Also it’s much
easier to massage legs after long days in between the stages.
When an unknown shows up in a Pro-level race, other racers
will try to size that person up….and assume that person is a
new upgrade, or someone who hasn’t raced in years...and is
therefore a rider you don’t want to be behind or next to.
From the teenage guy’s perspective it was especially hard to
start shaving my legs as a 16-year-old.…The first few weeks
Susan is a mom, a former software professional, and a swimmer,
runner, and cyclist. She has recently dabbled in bike racing. In her
spare time she writes lots of long emails.
9
Running w
it h
The Cedars-Sinai Grand Prix
Sunday June 25, 2006 At West L.A. College
th
$8,000 in Cash Prizes!
e Devil
Over $7,000 in Primes! Helen’s Cycles KOM
Custom Winners Jerseys! Tons of Schwag!
Category
Start
Juniors 10/12 1
8:00 am
1
Juniors 13/14
8:01 am
Juniors 15/16 1
8:02 am
1
Juniors 17/18
8:03 am
Thomas Byrnes Masters 55+/60+ 2 8:50 am
Cat 5
9:40 am
Cannondale Masters 35+
10:30 am
1031Market.com Women Pro/1/2 11:30 am
Women 3/4
11:31 am
U.S. Assoc. of Blind Athletes
12:30 pm
Masters 45+
12:45 pm
Cedars-Sinai Orthopedic Center 1:40 pm
Men Pro-1/2 3
Bicycling Magazine Cat 3
3:05 pm
Cat 4
4:05 pm
Dist Places
Prizes
KOM Size Fee
20 min 6/6 Awards
No 50 $10
25 min 6/6 Awards
No 50 $10
35 min 6/6 Awards
No 50 $10
40 min 6/6 Awards
No 50 $10
40 min 6/6 $300/$200 No 100 $20
40 min
6 Awards
No 50 $20
50 min 10
$200 100 $25
$600
50 min 10
$200 100 $25
$600
45 min
6
No 100 $20
$300
Tandem Bicycle Demonstration
45 min 10
$100 100 $25
$500
75 min 20/6 $3000/$500 $500 125 $30
50 min
45 min
6
6
$500
$400
$100 100 $25
No 100 $20
Prizes: Cash unless otherwise noted. Primes are merchandise.
1 Women’s categories will be scored separately and have separate medals.
2 Masters 60+ will be scored separately and race for a separate $200 purse.
3 Cat 2 Men will be scored separately (6 places) and race for a separate $500 purse.
Registration: Opens at 7:00 a.m., and one hour before each race; closes 15 minutes prior to
race time. Pre-registration must be POSTMARKED by Monday June 19th. After that add
$5. Send 2006 USA Cycling standard release form with check payable to: Velo Club La
Grange, 2118 Wilshire Boulevard #525, Santa Monica, CA 90403; OR register at bikereg.
com. Includes USCF insurance fee. Unattached riders add $5. No unattached fees for Cat
5 men or Cat 4 women. Extra races add $10. No temporary checks or refunds/credits after
June 21st. Race day licensing available, USCF waiver may be signed on race day.
This challenging 1.3 mile triangular circuit on the WLAC grounds is a course
that selects the fittest to contest the finish. The course descends from the start
line for about 0.5 miles. At the first
left, the course flattens out for about 0.5
miles leading to the next left, where the
road turns up (200’ per lap, 0.4 mi 7%
grade). The Finish and KOM line are at
the top of the hill. Good pavement and
room to maneuver.
The Expo Area will include food and
merchandise for sale, so come to race
and bring your family to watch!
Free Admission and Parking!
Rules: USCF Category “C” race rules
apply (permit pending). Free lap rule in
effect until 3 laps to go.
Wheel Pit: Wheels in/Wheels out.
Helen’s Cycles KOM: On 3 designated
laps in each race, the top 5 riders to the top
of the climb score points (6,4,3,2,1). The
3 riders with the greatest points total win
prizes, EXCEPT for the Men’s Pro-1/2,
where the top 5 point totals win prizes.
Prizes are cash, merchandise, or both.
Directions: From the 405 freeway north or south, exit Jefferson and head east. Jefferson becomes Playa and then Overland. After
about a mile, turn right onto Freshman Dr. into the WLAC campus. Follow the directions of parking coordinators to parking.
Race Contact: David Keire 310-472-0989 racing@lagrange.org Media Contact: Dan Weinberg 310-435-1764 media@lagrange.org
Up-to-date Information may be found on the Velo Club La Grange website www.lagrange.org
Thomas S. Byrnes
Attorney at Law
1
10
Race Director’s Report
Dave Keire (racing@lagrange.org)
We are two months away from the annual
Velo Club La Grange race on the West Los
Angeles College campus in Culver City on
Sunday June 25th (save that date!). A few of
you might remember that our club founder
Raymond Fouquet hosted races there back
in the 1980s. When I was scouting locations
for a new course, after we lost the right to
race on the Brentwood VA grounds, Raymond
mentioned to me that they used to have a race
at the college. In addition there was a regular
crew of La Grange, Big Orange, and South Bay Wheelman racers
who performed a workout around the same course called the “nine
rings of pain.” That was all I needed to hear.
For 2006, in recognition of the generous sponsorship of the
Cedars Sinai Medical Center (thank you Dan Weinberg, Paul
Strauss, and Michael O’Malley) we are proud to call this year’s
race the Cedars-Sinai Grand Prix. The marquee event of the day
is the Cedars-Sinai Pro/1/2 race with a combined purse of $4000
for 75 minutes of sweet suffering. In addition to this event we
will have the Helen’s Cycles King of the Mountains competition
(thank you Jay Wolff), the 1031Market.com Women’s Pro/1/2
(thank you Clay Womack), the Bicycling Magazine Cat 3 (thank
you Greg Wootton), the Cannondale Masters 35+ (thank you Mark
Ray and Kevin Bennett), and the Thomas S. Byrnes Attorney at
Law Masters 55+/60+ (thank you Tom). Mitch Friedman Action
Photography will be photographing the event.
We are also very excited to have the support of new La Grange
member Fred LaHood and his construction services company
Alpha & Omega Construction Services. We plan to build our very
own modular stage. We will need creative help painting the stage
so if you have ideas please let me know.
Back for 2006 will be David “The Devil” Lee who will arrive
via Harley at the appointed hour to incite the crowd and prod the
racers over the top of the climb. In honor of the “Running with
the Devil” theme we will have custom winners jerseys designed
by Valerie Peterson for the Women’s and Men’s Pro/1/2 events.
“That’s Hot!”
Also, La Grange will be part of the 2006 Women’s Cycling Cat
3-4 Challenge Series of races. This means that Cat 3 and Cat 4
women will race together but be scored separately, as well as have
an experienced mentor giving a clinic and accompanying them
in the race. We also have partnered with the U.S. Association of
Blind Athletes and will have a tandem bicycle demonstration.
Cyclists and Collarbone Injuries
In addition to leg trauma, concussions and knee and tendon
problems, hard-core racers and weekend riders alike are often
at risk for breaking their collarbones. Accidental falls and collisions with other cyclists are the usual causes.
The collarbone (also called the clavicle), upper arm bone and
shoulder blade are the three primary bones that make up the
shoulder, a joint that moves every time the arm moves. The
collarbone is the bone over the top of the chest between the
breast bone and shoulder blade.
Symptoms of shoulder-related injuries include pain, stiffness,
swelling, reduced strength, limited range of motion, redness,
swelling and bruising.
At the very outset, patients are advised to rest, apply ice and
take anti-inflammatory medicines to reduce pain and inflammation. Additional diagnosis and treatment options include:
•
•
•
•
•
Ultrasound, the use of sound waves to visualize the inside
of the body, specifically the collarbone
Wearing a strap or sling to immobilize shoulder bones
Cortisone injections
Surgery. This is rarely necessary, done only when the
fracture is severe. Arthroscopic or traditional surgery can
repair damage and take pressure off tendons and bursa sacs
(small lubricating pouches found over areas where friction
may develop).
Rehabilitation exercises after other treatment regimens
have been completed to regain gradually full range of
motion
Recovery from most collarbone injuries takes about three
months, though the pain should subside within a few weeks.
Cyclists are strongly advised against engaging in any activity
– even normal household duties -- that causes the pain to get
worse.
Sports medicine has emerged as a medical specialty focusing
on problems experienced by professional, amateur and casual
athletes as they strive to improve performance and enjoy their
favorite pursuits. If you are experiencing continued cyclistrelated pain or discomfort, an orthopedic specialist should be
consulted so that conditions do not become chronic.
We are hard at work gathering “primes” (prizes, pronounced “preems”) for individual laps within the race. You can be sure that
L.A. Sports Massage, SockGuy, Voler, CycleOps, First Step for
Energy, Hooah! Energy Bar, EnduroxR4, Accelerade, and Accel
Gels, cardiac stress tests from Charles Pollick, M.D., and wheels
from Ken Yamakoshi will be up for grabs. If you have a prime that
you would like to offer feel free to contact Dan Weinberg or visit
the Cedars-Sinai Grand Prix page on the club web site.
Information provided by
1-800-CEDARS-1
Important Remindar for Racers
To ensure accurate Kahala LaGrange team
points totals, please contact USA Cycling
(719 866-4581) to ensure that you license
reads:
This year we decided to move the race earlier in the year in hopes
of getting more racers out before the dog days of late-summer.
The race gets to be a bigger job every year and I am always looking for help on the many tasks that make it happen, and love and
appreciate every single person that steps up and lends a hand. The
volunteer sign-up will be up on the La Grange web site soon, so
come out and help make YOUR race one for the history books.
USAC Club: Velo Club La Grange
USAC Team: Kahala LaGrange
11
Coach’s Corner
Josh Horowitz (josh@liquidfitness.com)
Q: My heart rate is always 10 to 20 beats
higher than everyone else I ride with. I’m
able to keep up with them usually, but I’m
worried that my heart rate is too high. How
does this affect my training zones?
A: Everyone’s heart is different and (for the
most part) there is no such thing as a heart
rate that is too high or too low. It is not at all
unusual to see two riders of the same age and
the same fitness level with a 15 beat difference in their time trial threshold. Because of
this, the formula to figure out your maximum
heart rate, 220 minus your age, is often useless. In addition,
maximum heart rate is not always a reliable number to use when
determining training zones. A much better standard to use is your
anaerobic threshold or ventilatory threshold (the point at which
your breathing becomes labored). This can be determined by
finding your average heart rate for a 20 to 30 minute time trial.
Any riding you do much below that rate can be considered pure
aerobic training. Doing 15- to 20-minute intervals right around
this area can be highly beneficial to all aspects of your riding
including climbing and the ability to stay with fast group rides
without getting dropped. Training above this level for lengths
from 3 minutes down to 30 seconds will stress your anaerobic
system and help with sprinting and attacks on climbs.
Q: What is my optimal cadence? I have heard differing opinions
on this matter.
A: In my experience, most beginning riders benefit from increasing their cadence. Oftentimes riders with longer legs can get
away with pushing a bigger gear while riders with shorter levers
go better spinning more. However, there is no easy way to determine your optimum cadence and simple tests at different rpm
will only tell you what types of gears your body has adapted to
using.
Piuma Hill Climb Results
Lower cadences stress the muscles more, while higher cadences
place the stress on the lungs and heart. Since muscles tire out
faster and take longer to recover, high revs can make the difference between getting tired halfway through a century or making it through to the end feeling fresh. This will also affect how
tired you feel the next day. Also, higher cadences are better for
responding to quick changes of pace such as sprints or attacks.
But in order to take advantage of this, you can’t just increase
your cadence. You must first train your body to become efficient
at higher rpm.
•
•
•
•
•
•
•
•
•
•
One of the most advantageous workouts any rider can do is the
weekly high-spin interval. By doing these intervals once a week
you actually change the neuromuscular pathways so that your
body becomes accustomed to pedaling faster. I suggest starting
with 10 to 15 minutes at 110 rpm and slowly building up to 45
minutes at 120 to 130 rpm. You will quickly see the adaptation
process as your pedal stroke becomes increasingly smooth and
fluid and you are able to do the same effort at a much lower
heart rate. Within a month you should start to notice a difference
in all areas of your riding, from climbing to sprinting.
CAT 1 Mike Garrett* 36:16
WOMEN Carine Bester* 44:13
CAT 2 Harrison Tripp
36:18
CAT 3 Marco Fantone
36:24
CAT 4 Paul Strauss 43:23
CAT 5 Lukas Temer
40:28
MEN Open
Joseph Alexopoulos 39:21
MASTERS 45+ Dan Chapman 37:25
MASTERS 55+ Allen Pack 48:16
MASTERS 65+ Bob Rasner 52:19
All winners received
•
•
•
•
•
•
Josh Horowitz is a USCF Certified coach and an active
Category 1 racer. For more information about his coaching services, contact Josh@liquidfitness.com or check out his website at
www.liquidfitness.com
12
Medal
Massage certificate at LA Sports Massage
LaGrange podium hat
6 HOOAH! energy bars
3 AccelGels
Kahala-LaGrange water bottle
La Grange Weekly Rides
13
Photos by William Pitcher
Piuma Hill Climb/Annual Picnic 4/15/2006
Bob Rasner
Joseph Alexoplulos
Kevin (Faris) Schlueter
Robert Franssen
David Turner
Bill Birell
Jill Pyrko
Michael Kludjian
Amy Hutner
Dave Lieberman
Jason Abber
Steve Peters
14
Photos by Alan Eskovitz
Piuma Hill Climb/Annual Picnic 4/15/2006
Harrison Tripp
Dan Chapman,
Aron Gadhia, Matias
Mendigochea
Maco Fantone
Mikki Ozawa
Matias, Harrison, Aron
Marco Rios
15
Carine Bester
Abigall Lufkin, Carine
Bester, Jill Pyrko
Duncan Lemmon
Raymond Fouquet
Photos by Dave Lieberman
Garrett Lemire Memorial Criterium 4/02/2006
Mario Seri
Joaquin Blanco
Paul Strauss
Tom Richter
Matt Tolmach
Marco Fantone
Dave Keire
Greg Wootton
Tom FitzGibbon
Stuart Press
Peter Abraham
Ben Bradshaw
16
Photos by Paul Strauss
Vuelta a Valencia 4/09/2006
Mike Garrett, Aron Gadhia
Mike Garrett
Tom Rieber
Matias Mendigochea
Mimi Sheean, Carine Bester, Jill Pyrko
Tom FitzGibbon
17
Photos by Mike Sudo
Other Notes
Weekly Rides
Mon Recovery Day, On your own, Zone 1
Tues 6:30 a.m. at San Vicente/26th.
Marina ride: 27miles, Flat/Sprints, Zones 4/5 (Hard).
JV Marina: 24 miles, Flat, Zones 3/4 miles (Moderate).
Wed 6:30 a.m. at San Vicente/26th.
Mandeville ride: 20 miles, Long Hill Repeats, Zones 3/4
(Moderate).
Thurs 6:30 a.m. at San Vicente/26th.
Riviera ride: 25 miles, Short Hill Repeats, Zones 4/5 (Hard).
Fri 6:30 a.m. at San Vicente/26th.
Marina Lite Social Ride: 27 miles, flat, Recovery Zones 1/2
(Easy).
Sat 7 a.m. to 8:00 a.m. at San Vicente/Ocean.
Mulitple rides: North and South (Check email lists)
Sun 8:00 a.m. La Grange/Westwood
Nichols Canyon Ride: 27 miles, Race Simulation, Zones 4/5
(Hard)
Hooah! Energy Bars are just $1.00 for La Grange members at Helen’s Cycles
Accelerade and EnduroxR4 Pro-Purchase
COMING SOON!
La Grange and USABA partnership
(U.S. Association of Blind Athletes)
Pilot a tandem with a visually impaired cyclist. We already
have several visually impaired cyclists looking for a tandem
pilot to ride with YOU. See La Grange Bulletin Boards.
Loan or donate your tandem to La Grange. Donate money
so visually impaired kids in Southern California can ride.
Donate your time.
See website for details or contact Dan Weinberg at 310435-1764/dan@lagrange.org
Scott Bleifer Memorial Scholarship
La Grange has established an educational scholarship
program through a recent donation by Union Bank of
California.
Come join the group at PEET’S Coffee (San Vincente) after each ride.
Ride Guidelines
VCLGW expects the following from participants on all rides:
• Helmets MUST be worn at all times.
• Front and rear lights/flashers when dark
• Courtesy to motorists, pedestrians and fellow cyclists.
• Observance of all traffic signals and laws.
• Safe riding at all times.
• Respect of the intended pace of the ride.
• Respect of the guidance of the ride leader and/or senior club
member.
La Grange welcomes your help with Club Races, photography, newsletters, public policy, graphic design,
public relations, etc.
Donate Your Old Bikes & Clothing
La Grange can ensure that your treasured cycling gear
and clothing will find a home with our junior riders or with
underprivileged riders. Contributions may be tax deductible.
We encourage new members and non-La Grange
friends to participate in the rides. Newbies, just hang in
there in the back and take it at your own pace. Finish
the ride at Peets, introduce yourself and meet the members of the club.
Contact Dan Weinberg at 310-435-1764/dan@lagrange.org
Welcome New Members
Seanne Biggs
Ben Bradshaw
Jonathan Hausman
Jule Hines
William Pitcher
Jerry Robinso
Andres Villalta
Mike Zimring
La Voix Editorial Board
Paul Strauss
Dave Lieberman
Mike Sudo
The History of La Grange
Founded by Frenchman Raymond Fouquet in 1969, Velo Club La
Grange is one of the largest and oldest cycling clubs on the west
coast and is ranked among the top 5 amateur racing teams in the
country. Members have included a Tour de France stage winner as
well as Olympic, U.S. National and California State champions.
Along with the Club’s dedication to bicycle racing, La Grange
plays an active role in the community. This includes public
policy work with California Senator Sheila Kuehl’s PCH Task
Force, partnerships with the U.S. Association of Blind Athletes
and Meals on Wheels and the recent establishment of a scholarship fund donated by Union Bank of California in the amount of
$25,000.
Susan Stahl
Alan Eskovitz
501(c)(3) California Non-Profit Public Benefit Corporation 954000746
United States Cycling Federation Number 1232
Volunteers wanted to particpate on the the La Voix
Editorial Board
18
taking good care of people and their bikes since 1936
Velo Club LaGrange is a nonprofit organization dedicated to
the sport of cycling.
Please send in submissions by
the 20th of the month. Digital
submissions (Images and
articles) only will be accepted
(lavoix@lagrange.org).
USA Cycling#1232.
LaGrange Correspondence
Velo Club LaGrange
2118 Wilshire Bl, Suite 525
Santa Monica, CA 90025
Attn Duncan Lemmon
santa monica, california
All submissions are subject to
editing and are printed at the
discretion of the editor.
La Voix Mail
Paul Strauss
2160 Century Park East #2108
Los Angeles, CA 90067
Phone: (310) 286-2689
Editor-In-Chief: Paul Strauss
(pstrauss@lagrange.org)
Member Info Update
www.lagrange.org/forms/memupdateform.htm