CBC Newsletter Aug 2009

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					                                                             Capital Bicycling
                                                                Club News
                                                                                   August 2009
                                                                            Available on the web at
                                                                          And at finer local bike shops

Future 2009 CBC Board and
     General Meetings
    Capital Coach House
211 - 21st Avenue SW, Oly, WA
(off of Capital Way and 22nd Street)

   Board Meetings: 6:00 PM
General Mtg. Programs: 7:30 PM

  Next Meeting September 2nd

  Contact Shawn Stevenson for
     program information
        360 878-3967 or

   Hope to See You There!                           Anne Mitchell, Erica Haas, Brandee Era-Miller and Camille Terhune

                        Cat 4 Valley Racers Win 2009 Washington State
                                    Women’s Team Time Trial
                         (Copied with permission from the blog of Camille Terhune)

 About six weeks ago, I joined the race team knowing full well that this was going to be a truly unique and challenging experi-
 ence. Not only was it a new sport, it was a new team sport. And my first race? It wasn't going to be just any ol' race - it was
 going to be a full-on team time trial. That's right - four women, 32 miles and a clock! The only imaginary aspect of this day
 would be the voice in my head telling me to ignore the pain and pedal faster.

 [actually, it turns out that it wasn't an imaginary voice after all - it was my teammate, Erica]

 Anyway, I've sort of been struggling to write this race recap, because, honestly, the entire day was a crazy blur of whirling
 pedals, heavy breathing and cramping ass muscles. And as I sit here (rather gingerly) on my office chair, I'm not really sure
 just where to begin.

 How about if we start at o'dark thirty, which was exactly when the alarm clock jolted me right out of bed. The plan (which
 made so much sense to me the night before) was to get up early so I could put on my fancy green kit and prance around the
                                                                                                               (Continued on page 7)

                                 Www.CapitalBicyclingClub.org 360.292-8925
CBC Spring/Summer Road Ride Roster
April through September 2009
Sunday Morning Skills Rides (Year-round) Meets at 11:00 AM at the Bike Stand Parking Lot, 5th and Adams, Down-
town Olympia. Rain or Shine. Relaxed fitness/pace lines. Average 16 – 18 mph. 25 – 40 miles. Leader: Bill Stevenson
wdstevenso@hotmail.com 402-2234, or 402-6525

Tuesday/Thursday Fitness Rides (April –Sept) Meets at 6:00 PM at The Bike Stand. Leader- Bill Stevenson wdste-
venso@hotmail.com 402-2234, or 402-6525
Riders who are welcome on this ride:
1. Will be required to ride in a single pace line, particularly on narrow or high traffic roadways. We ride at a high
   traffic time of day and taking up excessive amounts of the roadway and impeding traffic is not acceptable.
2. Will follow all traffic laws! No cutting through oncoming traffic’s right turn lane to avoid stop signs, no blowing
   through stop signs, etc.
3. Can comfortably maintain an 18 mph +/- average speed for a 25 to 40 mile loop OR are comfortable finding their
   own way by following Dan Henry arrows.
4. Are always willing to wait for other riders when they flat.
5. Value their safest riding buddy over their fastest riding buddy. After all this is NOT a Race Team Ride.

Tuesday/Thursday Recreational Rides (April – Sept) Meet at 5:30 PM at Marathon Park on the west side of Capitol
Lake. 15 MPH Average. Speedier folks are encouraged to try the fitness rides above. Same rules of etiquette apply, with
less emphasis on formal pace line riding and more emphasis on getting to know and enjoy fellow cycling enthusiasts.
Leader: Blaine Wheeler blainekw@yahoo.com 360-705-1148

Wednesday Beginner Tutorial Rides (May – August) Meets at 6:00 PM at Lions Park. 5 week repeating cycle. Regis-
tration is REQUIRED. $5 materials fee. These classes will cover cycling basics - group riding skills, using your gears,
traffic safety, clothing and gear, training, nutrition and basic maintenance. Ideal for those getting back into cycling after
a long absence, those who want to succeed at their first major event ride, or those who want to learn the etiquette and
tradition of group cycling. Contact Sue Duffy, 360-918-8546 or sue@dyfis.net

Sunday SLOcial Rides (May-September) Meets at 10:00 AM at 5 rotating locations. CBC’s only controlled pace ride.
12 – 15 mph no matter what! 30-mile routes. Light rain OK, heavy rain cancels. Come smell the roses!
Slocial Start Points:
 1st Sunday meets in the parking lot behind the Danc-          2nd Sunday meets at Cutter’s Point Coffee Shop at the Yelm
 ing Goats Coffee Shop, across from the Farmers Mar-           Hwy & Ruddell Rd. intersection. Ride Leader- Laura Phenix,
 ket. Ride Leader- Julia Ehr, 357-2836, juli-                  lauraphenix1@comcast.net
 aehr@netzero.net                                              EXCEPTION August 9 – no SLOcial ride so everyone can ride
                                                               the TRYBR

 3rd Sunday meets in the QFC parking lot at Yelm               4th Sunday meets Pioneer Park, 5801 Henderson Boulevard
 Hwy and College. Ride Leader- Pat Byers, mad-                 Southeast in Tumwater. Ride Leader- JD Miller 253-905-6681,
 cyclist@att.net EXCEPTION– June 28, meet at                   jmille2788@aol.com
 Millersylvania Park for Two County Double Metric

 5th Sunday (May/ August) repeats the 1st Sunday ride. Ride Leader- Nathan Williams, Nathanwil@hotmail.com

                           Approved Helmets are REQUIRED on ALL Club Rides
Listed start times means the time at which the action will begin, not the time at which you pull into the parking lot. Come 10-15 min-
utes early to get ready so you don’t delay other riders. Pace may vary depending on who shows up to ride on any given day.
Due to the club’s insurance policy, participants may ride once as a guest of the club. Return riders must be members in good
standing of the CBC. Please ask ride leader for membership information or check the CBC website:

                                      Saturday Social Rides
                           End of August & Month of September, 2009
August 22: Rainier Medley 26 miles, Pace 1, 2. Truly a scenic route that follows a portion of TRYBR on
the Vail Loop around Lake Lawrence and Smith Prairie. Starts from the gravel parking behind the Exon
Station at Centre St and HWY 507 in Rainier. Bill Hine (360) 923-0244 bandlhine@comcast.net

August 22-23: RAPsody. A challenging supported ride - approximately 165 miles and 9,000 feet gain. Start and finish at Tacoma
Community College. Fundraiser for Bicycle Alliance www.rapsodybikeride.com

Friday, August 28: Windy Ridge Challenge Ride Approximately 68 miles of climbing. Starting from Randle, Washing-
ton, cyclists will climb over 7,500 feet in elevation gain. The summit of the ride is at scenic Windy Ridge, overlooking
the Mount St. Helen's blast zone. This ride is similar to the Cascade High Pass Challenge Ride without the Packwood/
Randle loop. Meet at the Cowlitz River Ranger Station east of Randle. Maggie Cable (360) 561-2949 me-

August 29: West Mason County Loop 55 miles, Pace 2, 3. Meet at the Shelton Airport off SR101. Nice country ride
through undeveloped Mason County on county/country roads with rolling hills. Mostly flat and easy terrain. Stops at
Matlock General Store, Truman Glick County Park, Schafer State Park, Country Store. This is a fairly long ride with
potential for warm weather. Train adequately and hydrate. John Keates. (360) 427-8384, Keates3@msn.com

September 5: Morton Meander 45 miles, Pace 2, 3. Bring your camera and appetite for a scenic ride from Onalaska to
Morton, where deli sandwiches on fresh-baked bread await. Ride along the Newaukum and Tilton Rivers, past the rustic
hamlets of Bremer and Cinebar in the shadow of Bergen Mountain. Be ready for rollers and a climb or two, with an op-
tional challenge hill. Allow an hour for travel to the start point at the Onalaska Family Bakery Shoppe. Carpooling en-
couraged. Pat Byers, mad-cyclist@att.net; Carol DeMent, (360) 870-7010 or cyclista@comcast.net

Sept. 12: Bald Hills Loop 49-miles, Pace 2, 3. Stops at 15
and 27 miles. Semi-flat. Start in QFC parking lot on corner
of Yelm Hwy. & Rainer Rd. Light rain is OK. Doug Drake
(360) 486-9937 doug.dd@hotmail.com

September 19: Lincoln Creek/ Independence Valley 34
miles, Pace 2 to 3. Meet at Swede Hall in Rochester for a
tour along the rolling hills of Lincoln Creek, a short climb
up Manners Road, a wonderfully long downhill on the
other side and return to Rochester along Independence
Creek. Moderate pace. Riders who want more miles and
more hills have the option of taking on the Garrard Creek
Loop on their own, or bicycling to the ride start from
Olympia. Andy Hix (360) 867-1198

Sept. 26: Littlerock/ Tenino loop 33 miles, Pace 2. Meet at
Littlerock Elementary. We will do a loop heading east over
McCorkle Road with a stop in Tenino. John Vincent pa-

    A Letter to Cyclists Using the                                          Local Cycling News
         Hood Canal Bridge                                                     You Can Use
Dear Hood Canal Bridge bicyclists,                               Road News:
                                                                  Lakeridge Rd is closed until mid-October. Aw,
In recent weeks, WSDOT has been contacted by a number               shucks, you’ll have to skip Courthouse Hill . . .
of bicyclists who have raised concerns about temporary            Littlerock Rd.? Still a mess. Avoid it.
barriers and other construction-related issues that make the
ride across the Hood Canal Bridge less than ideal.               Cycling Celebration News:
                                                                 The City of Olympia’s Bicycle Pedestrian Advisory Com-
I’d like to thank those bicyclists for bringing their concerns   mittee is organizing a Bicycle Photo Exhibit highlighting
to our attention and let them know WSDOT recognizes the          historical photos of folks on bikes in celebration of the
current challenges bicyclists are facing.                        city’s 150th birthday. Entries should be submitted by
                                                                 September 15 and will be displayed at Arts Walk on Oc-
The barriers are positioned along the bridge to allow our        tober 2nd. A slideshow of the exhibit will be shown at
workers to complete the ongoing Hood Canal Bridge pro-           OlyBikes. For more information, contact Kerry Tarullo
ject. The good news is that we expect the barrier to be re-      at 360 752-8575 or visit www.olympiawa.gov
moved in early October.
                                                                 Club News:
In the meantime, we are responding to the situation by in-        Board elections are coming up in October, so take
stalling signage alerting bicyclists to use caution due to the      stock of what you can do for your club. Our Presi-
grated deck. I expect the sign to be up within a week. Until        dent is making murmurs that he may be vacating his
then, a portable sign board will be placed on the bridge to         position (oh no!) so if you’d like to have a big say in
alert bicyclists.                                                   how and what services the club provides, this is your
                                                                    golden opportunity.
We’ll continue to make any adjustments we can to im-              The club’s new website is drawing a lot of attention
prove the bicycling experience while we complete the                from folks. Our webmaster, Scott Townsend, re-
bridge project.                                                     cently initiated our participation in Google Analytics,
                                                                    so we can track how many hits our website is getting.
Please feel free to call me and discuss these issues further.       We are pleased to report that in a nine day period 28
                                                                    pages were viewed a total of 3,214 times! Not sur-
Sincerely,                                                          prisingly, people most often visit the site to check out
                                                                    our events and scheduled rides and to read the news-
Steve Roark                                                         letter.
Assistant Regional Administrator - Construction
WSDOT Olympic Region

                                          New & Renewing Members
    Jesse Beaver, Anita Olszyk, David Olszyk, Ted Eggleston, John T. Holmes, Matthew Dexter, Amy
 Nielson, Michelle Salgado, Laurie Wingate, Doug Wingate, Mark Jobson, David Beigh, Fran Eide, Ro-
  land Small, Stefan Bandas, Victor Moore, Kathy Stenby, Michael Jones, Brian Hornback, Jonathan
Campbell, Si Reynolds, Charyl Sagar, Tanya Huson, Greg Bailey, Raelynn Bailey, Sean Patrick, Chris
Horton, Debbie Horton, Dan Ray, Todd Mooney, Eric Rowe, Kyle Anderson, Warren DePew, Karen Ander-
                           son, Kionne Howe, Duane McCalden, Brian Lovgren

        Monitoring your Training Efforts with the “Morning Warning” System
                                        By Dr. Andy Rosser, Downtown Olympia

Whether it’s a formal plan or not, if you ride your bicycle frequently enough to create adaptation in your body to get
stronger, more efficient, and more comfortable on your bicycle, it’s “training.” For some people, this may be a daily
commute or a nightly ride. For others, training may take the shape of an organized plan leading up to riding a 50 mile
or 100 mile ride, or even a season of racing. Either way, at some point during your endeavors, you may end up asking
yourself… “Is this how I’m supposed to be feeling?” Because, honestly, you may be feeling tired, weak, and miser-
able. This is a far cry from the joy, freedom, and excitement that cycling truly is.

Joe Friel (trainingbible.com) is a champion of including structured recovery as an essential part of training plans. He
has described a very simple/low tech system of checking in on some basic aspects of your health/body functions to see
how they are performing. In a way, this is a way of checking the gauges on your dashboard. The following grouping is
called the “Morning Warnings” System. They are performed in the morning to set the course for your coming day. Part
1 is a group of four questions that are answered on a scale of 1-7:

~How was my Sleep Quality (Good>Bad) 0-1-2-3-4-5-6-7

~What is my Fatigue Level (Low>High) 0-1-2-3-4-5-6-7

~What is my Current Stress Level (Low>High) 0-1-2-3-4-5-6-7

~How Sore are my Muscles (Low>High) 0-1-2-3-4-5-6-7

Part 2 of the daily monitoring is keeping track of changes in your average daily heart rate in the morning. Any changes
in this number will give you indication of your fatigue levels and cardiovascular system recovery. So, first, set your
baseline by measuring your heart rate for one minute over a seven day period. Then average these numbers to find your
average resting HR. During your training weeks, keep track of your morning heart rate and compare that to your aver-
age to find the variance. For example, if on average you have a morning HR of 55 beats per minute, and one morning
you measure 62. Your variance is 7 beats per minute. Your morning HR while training hard may also be less. Either
way, you are just looking for the difference to find your variance data point. A Heart Rate Variance of 5 or more is a
positive Morning Warning. Below are guidelines for using the information you find from the data you are collecting.

If Two or More Morning Warnings are positive at “5” or greater… reduce your intensity for the day
If Two or More Morning Warnings are positive at “7” or greater… take the day off.

Following these recommendations will give you more power over your recovery and keep you out of the gray area of
guessing. Used over time, they can effectively help you learn to read the subtle clues that your body is giving you that
it’s had enough and needs some rest… or that it’s ready and willing to do a little more work.

Cheers and Happy Riding! Andy

Read more about Dr. Andy’s adventures as he chases his
childhood dream to race bicycles!
www.rosserchiro.blogspot.com and on Twitter

Dr. Andy Rosser practices Chiropractic in his downtown
Olympia office. He is the team chiropractor for the CBC/
Valley Racing Team, and assists other athletes in the commu-
nity. .

                               Local Cycling Friendly Businesses:
                              Tenino Smokehouse and Pizza Parlor
On a recent Sunday Slocial Club ride, a group of us descended upon the family owned Tenino Smokehouse and Pizza
Parlor for a mid-ride break. It was delightful!
The owners kindly arranged more chairs on the outdoor eating area so we could all sit outside together, and pro-
ceeded to serve us the absolutely best, most delicious cheesecake created on this earth. “Grandma’s secret recipe,”
Julie Baroni, the daughter of the owner, told me. Light, fluffy, melt in your mouth, with luscious berry toppings. And
while we’re on the subject, the fresh-baked , oven-warmed cinnamon rolls were worthy of a repeat visit, or two, as
well. In fact, while no names will be mentioned here, some cyclists have been caught leaving the Smokehouse with
bags of cinnamon rolls to enjoy later “with family members.” Yeah sure. We know what the odds are of those cinna-
mon rolls making it all the way home.
At any rate, while our group sat in the warm sunshine chatting, we were treated to background music in the form of a
mellow jazz piano serenade, performed my Julie’s husband Jon. “It’s my love,” he confessed, nodding at the piano.
We loved it, too!
Owned by Aline Schroeder, the Smokehouse has provided a pleasant stop for cyclists for many years. The menu fea-
tures pizza, sandwiches, salads, smoked chicken and pork ribs, beer, wine, coffee (sorry, no more espresso) and other
beverages. They’ll even save a piece of cheesecake for you if you call ahead (360) 264-7766) and let them know
you’re on the way.

Now that’s service.
Have you had a great experience at a local business while on a bike ride? Write it up and send it to
Cyclista@comcast.net . We’ll be more than happy to recognize local businesses that welcome cyclists and provide a
pleasant ride destination or before- or after-ride gathering spot.

      Need a Good Lawyer?
      Tough Advocate. Practical, Results-Oriented Focus.

      Roger Madison, an honors graduate of both Harvard Law School and Harvard Business School, now offers
      tough, top-notch legal representation in Thurston County. Before his recent move to Olympia, Roger was
      recognized by the Puget Sound Business Journal as the 1996 Entrepreneur of the Year.

      In his Family Law and Business Law practice, he focuses on helping businesses and indi-
      viduals reach their goals.

      Family Law:                                 Business Law:
       - Divorces                                   - Forming a new business
       - Child Custody                              - Financings
       - Restraining Orders                         - Business disputes
       - Child Support                              - Corporations and LLC’s
       - Parenting Plans                            - Equipment purchases

      For a limited time, Roger is offering a free first consultation for fellow CBC members,
      and CBC members save 10% on all his professional services. Visit us on-line at
                                                 Call now: 539-4682 or
                                                 Email: Roger@MadisonLF.com

                                 Women’s Race Team Rids to Victory
                                  (continuation of Camille’s Blog)
(Continued from page 1)
house in all my new-found aerodynamic glory. So that's exactly what I did.

And to be honest, I felt like a superstar!

Of course, once we arrived at the staging area, all sense of pride and/or confidence was immediately replaced by an overwhelming
feeling of utter inadequacy as I got out of the car and discovered an entire parking lot full of colorful skin suits, time trial helmets,
matching booties, flashy aerobars, disc wheels and $10,000 bikes.


My aerodynamic advantage? I decided to go super high-tech that morning and shaved my legs with a brand new razor. Yeah, you're
right - this was not looking good for me. I felt like the runner who shows up for a marathon wearing twenty-year-old Chuck Taylors.

But hey, they say half the battle is simply appearing as if you know what you're doing. So - determined to show the world (or at least
the current population of Elma, Washington) that I was a "real" cyclist - I strapped on my helmet, hitched up my padded lycra and
went over to warm up with my teammates.

[and, yes, they did eventually inform me that I probably didn't need to wear my helmet during the stationary warm-up]

I have to say, this pre-race routine was all very new to me. Before a marathon, my warm-up
simply involved standing as close as possible to the runner next to me until the starting gun
sounded. Of course, this didn't always work out very well. At the 2005 Las Vegas Marathon,                                                  the
temperature at the start hovered below freezing, and I couldn't feel my legs for the first nine
miles. Cyclists (who are apparently smarter than runners) actually get on a trainer and pedal                                               fu-
riously (as we are doing in the photo..

This warm-up routine continued for another twenty minutes until we realized that it was time                                                to
get ready to race. So, with about five minutes to spare, we rolled on over to the start line and
watched our competition (the ones with the fancy helmets and aerodynamic bikes) take off.

And then...all of a sudden...it was our turn (and I had to pee for the seventh time that morning).

As we stood next to the race official, I don't know what was louder - the sound of the seconds ticking off the clock at the start line, or
the pounding of my heart (which was about to beat right on out of my chest). When the clock hit 10:18am, however, none of that
mattered. I pushed off, clipped in and found my place behind Brandee's wheel.

It was time to rock 'n' roll.

As planned, Erica led us out, gradually bringing our pace up to about 22-23 miles per hour, and we settled into our different roles
(we would end up averaging 23.1 mph, which was pretty darn good given the ever-present headwind).

Earlier in the week, we decided that Erica would be our voice. She would not only keep an eye on her own time and speed, but she
would also keep an eye on the rest of us and communicate when we needed to rotate back. Erica pulled this off to perfection (and
still managed to set a blistering pace for us to follow). Without a doubt, her leadership skills and endurance were simply amazing.

All I can say is you want this person on your team.

In fact, I felt so incredibly fortunate to be racing with all three of these ladies. Brandee was second to take a turn at the helm, and it
was her wheel that I was focused on for most of the morning. While Erica pulled long and hard, always pushing us forward (and
leaving me wondering if my quads were going to burst), Brandee brought something else to the mix - her race experience and unbe-
lievable consistency. She was so smooth in her accelerations and predictable in her movements, that I was almost lulled into a daze
by the rhythmic rise and fall of her Peter Pan booties. She pulled steadily and always long enough that I was somehow able to re-
cover from Erica's tremendous effort before having to take my own turn on the front.

                                                                                                                        (Continued on page 10)

                                           WHAT DO YHOU TINK?
                                      THE CASE OF BORROMEO v. SHEA
                                                            By Avelin Tacon

                                                     Have you ever wondered what to expect if you were injured in a bicycle-car colli-
                                                     sion and had to submit your case to a jury? Let’s look at a recent Washington
                                                     court decision for some insight into what might happen.
                                                    Picture a 4-lane highway with sidewalks and bike lanes in each direction
                                                    (diagram). On the south side of the roadway, the driver, Karen, prepared to turn
                                                    right from a parking lot which required her to cross over the sidewalk and the bike
                                                    lane. The bicyclist, John, was riding in the bike lane westbound against traffic
                                                    approaching Karen. As she pulled out of the parking lot, Karen testified that she
                                                    stopped before the sidewalk, looked both ways, inched forwarded over the side-
                                                    walk, and stopped again before the bike lane. She testified that she looked to the
left at this point, waited 10 seconds for the one-way traffic to clear, and then attempted to cross the bike lane and turn right. Mean-
while, John, thinking Karen had seen him, proceeded to ride in the bike lane against traffic, and ultimately right in front of Karen.
Guess what? Karen’s left front fender hit John’s rear wheel as she pulled out, knocking him to the pavement. John was hurt. He
had shoulder surgery (with lengthy and painful rehab), amassed $30,000 in medical bills, missed work, and suffered significant im-
pairment of his active lifestyle. Don’t even ask about the bike.
After Karen’s auto insurer denied his claim, John sued Karen for his medical bills, wage loss, and pain and suffering. John’s lawyer
pointed out that it was a clear day and the road was straight and flat. Technically, the lawyer argued the bike lane is not part of the
“roadway” as defined by statute so it was not negligent for John to ride against vehicular traffic while in the bike lane. Further, even
if John was negligent, Karen was at least partially at fault for failing to see that which was there to be seen (namely, John on his bicy-
cle). And, by statute, drivers must yield to bicyclists in a bike lane.
Both parties agreed at trial that every driver must exercise ordinary care to avoid a collision. It is not fair game for a semi-truck to
run over a drunk walking in the middle of the road if it can be reasonably avoided.
In the end, the jury found no negligence on Karen’s part and returned a defense verdict (so no money damages for John). Hypotheti-
cally, if the jury had found Karen and John each 50% negligent in causing the collision, his recovery would have been 50% of the
total monetary damages found by the jury.
John disagreed with the defense verdict and appealed. The Court of Appeals affirmed the jury’s decision. It found sufficient evi-
dence for the jury to conclude that Karen was not negligent, and ruled that a bike lane IS part of a roadway.
Disagreeing with the Court of Appeals, John filed a petition for review to the Washington State Supreme Court. It takes 5 justices
(out of 9) for a petition to be granted (otherwise the Court of Appeals decision stands). The petition was granted. However, in more
than 50% of the cases where a petition is granted, the decision of the Court of Appeals is affirmed.
Shortly after the petition was granted, Karen’s auto insurer approached John and settled with him for an amount exceeding the medi-
cal bills and wage loss. Why? Perhaps the insurance company did not want to risk the State Supreme Court creating “bad law” (as
defined by insurance companies) which all trial courts and Courts of Appeal would subsequently be required to follow. This so-
called “bad law” could hurt insurance companies not only in John’s case, but also in other future bicycle cases. By settling with
John, the favorable Court of Appeals decision remained intact as precedent for trial courts. Now we will never know whether the
Supreme Court would have agreed with the Court of Appeals decision.
But forget the legal mumbo jumbo! What do you think? Was John 100% responsible for his own injuries? Or was Karen at least
partially at fault? If so, how much? If you wish,
e-mail your answers to these questions (and any comments) to atacon@olylaw.com. If I get enough replies, I’ll summarize them in
the next newsletter.

                                                              Avelin Tacon is an attorney with the Olympia law firm of Connolly,
                                                              Tacon and Meserve. A long-time CBC member, he confines his practice
                                                              to personal injury law.

Important Notice: The information provided is solely for the general interest of the readers. This information should not be relied
upon or interpreted as legal advice. No attorney-client relationship with the author has been established. Readers of this column
should not act upon any information contained in it without first seeking the advice of legal counsel.

                                                                            It’s a Bird!
                                                                           It’s a Plane!!
                                                    No! It’s a Time Trial Helmet!
                                                            (Camille’s Blog Continues here)

I was just hoping that I could do the same for Ann, who was on my wheel for most of the race. I felt like I had a little trouble battling
the headwind from my drops, but I tried my best to keep the pace up where Brandee had left off. Each time I was up front, I could
hear Erica shouting encouragement from behind, and that was a huge motivator.

[of course, the sweetest word that came from her mouth time and time again was "Done!" - our signal to pull off and rotate back for
a breather]

We each brought something different to the table, but it was Ann who unequivocally brought down the hammer when it counted. For
thirty-one miles she quietly went about her business, taking her turns up front, giving us all a much-needed break and pulling us that
much closer to the finish line. It was at the start of that last mile, though, that Ann went absolutely freaking nuts. Not only did she
pull us towards the home stretch at a speed we'd never seen before, she stayed on the front for her longest pull of the day. In an
amazing display of selflessness, she gave us absolutely everything she had.

We finished the 32-mile course in 1 hour, 23 minutes and 8 seconds, a full 54 seconds faster than our opponents in the fancy gear
(and over 4 minutes faster than the third place team). It actually turned out to be a pretty successful day for all the men and women in
green. Our teammates - Sarah, Michelle, Jen and Kerri - won the Cat 3 title by a very convincing margin, and of the eight Valley
Athletic Club teams competing on Saturday, five took home medals.

What an unforgettable first race experience the 2009 Washington State Team Time Trial Championships turned out to be. The les-
sons learned were invaluable in so many ways.

Yes, I discovered that if you sit in an aerodynamic position and pedal furiously for 90 minutes, you are going to end up with butt
cramps so painful that it hurts to exist. But at the same time, I learned that when you're surrounded by good people, it's pretty darn
incredible what you can accomplish.

Above all, I realized that when we work together as a team, we truly are greater than the sum of our (very sore) parts.

Racing Not Your Cup of Tea?
How about the 164 Ride Around Mt. Rainier

Club member Ron Jones kindly shared some of his successful
ride stats with us . . .
About the ride:
160 miles, 8500 feet of climbing over 3 monster passes (Skate
Creek Rd—2560 feet; Crystal Mt—3900 feet; and Cayuse Pass—4675 feet) but very scenic!
Ron took 11 hours and 15 minutes to roll to the finish line, but only 9.5 of that was actual rid-
ing, and NONE of it was drafting behind any other riders.
About Ron:
He only lost 1.5 lbs on the ride because he hydrated well! 17 bottles of fluids, plus 2 cans of
coke. It was a hot day, after all.
And yes, he does plan to do it again next year.

                                           MS150 Fund-Raising Party
               Come join Andy Rosser as he puts on a party to raise funds for the charitable MS150 bike ride.
                        The two-day MS-150 raises money to support Multiple Sclerosis research.

                                    The party will be held at Rosser Chiropractic (705 4th Ave E)
                                           on August 27th (thursday) at 7:30 (doors @ 7)
                                    and features a screening of the classic animated cycling film,
                                                     "The Triplets of Belleville."

                         Says Andy, “I am accepting donations from one dollar to one million dollars, plus!”

                                          Event info can be found at www.rosserchiro.com.

                                 CBC Membership Form

Name:____________________________________ Email_______________________________________
Mailing Address_________________________________________________________________________
City_______________________________________________ State___________ Zip________________
Home Phone___________________________________ Work Phone_____________________________
            (CBC does not share or sell personal contact information to outside organizations)

Membership Type:                                            Interests:
__ New Member ___Renewal                                    ___ Event Volunteer       ___ Ride Leader
__ Individual one-year $15                                  ___ Mountain Biking       ___ Time Trials/Racing
__ Individual two-year $25 (Save $5)                        ___ Bike Commuting        ___ Bike Advocacy
__ Family one-year $25                                      ___ Bike Safety Education
__ Family two-year $45 (Save $5)                            ___ Meetings/Social Events
                                                            ___ Bike Touring          ___ Other
Please send my newsletter via: _____US Postal Service                    _____E-Mail

Ride Waiver
The undersigned, in consideration of the Capital Bicycling Club accepting my membership, hereby waive and release any and all rights and claims
for damages resulting from sickness, accident and/or any injury that may occur during and/or after participation in any and all CBC sponsored bicy-
cle rides, including weekly club and special event rides. This waiver includes any rights and claims on my part against the Capital Bicycling Club,
its officers, ride leaders and any sponsors. I also agree to accept all rules, regulations and policies set by Capital Bicycling Club, to defer to the
authority of the ride leaders, and to obey all applicable traffic laws while participating in this Capital Bicycling Club ride.

_____________________________________                       ________________          Desired Ride Types:
Signature(s)                                                Date                           ____ Beginner Pace, Instructional
                                                                                           ____ Social Pace: 12-15 MPH Average
_____________________________________                       ________________               ____ Fitness Pace 16-20 MPH Average
Signature(s)                                                Date                           ____ Race Team Training Rides 21+ Ave MPH
(Family memberships require the signatures of all adults aged 18 or older)                 ____ Mountain Bike Rides

Send this form with your check to: CBC Membership, PO Box 642, Olympia, WA 98507

                                                                                        Newsletter Submission Guidelines
2009 CBC Board                                                                         Submission Deadline is the 2nd Wednes-
President: Blaine Wheeler blainekw@yahoo.com 360-705-1148                              day of each month. Submissions may be
Vice President: Shawn Stevenson roaddisciple@msn.com; 360-878-1098                     edited for length or delayed to a later edi-
Secretary: Sharon Abegg abegg.s@ghc.org                                                tion. All photos should be submitted in
Treasurer, Membership: J.D. Miller jmille2788@aol.com 360-357-5945                     jpeg format as an email attachment. Send
                                                                                       submissions to the editor at cy-
Road Captain: Sue Duffy sue@dyfis.net 360-918-8546                                     clista@comcast.net
Mountain Biking: Joseph (Jody) Ott soulbikes@gmail.com 360 878 3967
Government Affairs: Brian Faller brianvfaller@yahoo.com 360-943-1752                   Commercial Ad Rates &Guidelines—
Past President: Tony Usibelli usibelli@earthlink.net 360-943-2898                      Contact cyclista@comcast.net for com-
Promotions: Jeff Cook jeffcook@Runbox.com 360-561-2567                                 plete guidelines and rates. CBC reserves
Education: Bill Stevenson wdstevenso@hotmail.com; 402-2234, or 402-6525                the right to accept or deny commercial
                                                                                       advertising based on content and applica-
Publications: Carol DeMent cyclista@comcast.net 360-915-7037                           bility to the club’s mission and member-
Volunteer Coordinator: Greg Mead bikeinfool50@yahoo.com, 360.556.9809                  ship. Acceptance of advertising does not
Web Master: Scott Townsend NW_Cyclist@yahoo.com, 360.426.4896                          imply an endorsement of any product.

                                          Club Membership Benefits

   Tandem rental @ The Bike Stand ($10/day)                        Plus 10% Member Discounts at these local businesses
   Bike box rental @ The Bike Stand ($25 per use)                   The Bike Stand (parts & accessories)
   Low-cost winter spin classes                                     Joy Ride (parts & accessories)
   CBC Newsletter 12 times per year                                 Old Town Bicycles (parts & accessories)
   Free non-commercial classified ads in the newsletter             Vivala (clothing and gear)
   Umpteen group rides with great folks to fit all riding styles    Madison Law Firm, PLLC
                                                                      Connolly, Tacon & Meserve, PC, Avelin Tacon & Carter
                                                                         Hick, Personal Injury Attorneys

                 P.O. Box 642
                 Olympia, WA 98507


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