Available on the web at
And at finer local bike shops
Future 2011 CBC Board and Cycling Season in
Capital Coach House,
Full (somewhat soggy) Swing!
211 - 21st Avenue SW, Oly, WA
(off of Capital Way and 22nd Street)
__________________________ Don’t forget to do the Two Country
Double Metric!! Registrations are
First Wednesday of the Month: lagging this year, no doubt due to the
Board Mtgs: 6:00 PM; less than optimum weather patterns
General Mtg Programs: 7:30 PM of late. But even if it rains, there are
plenty of routes to limit your expo-
sure to the elements. See you on June
No General Meeting
Your CBC Board will be meeting to
Check out a Saturday Social ride, like
review our budget, and discuss what’s
working and what needs fixin’ so if the one pictured to the right in which
you’ve got ideas for what you’d like to riders enjoyed a rest stop and lunch
see your club doing differently, grab a at the Nisqually Wildlife Refuge.
board member and bend their ears so
we can discuss it at the mid-year as- Plenty of daylight this time of year to
sessment meeting. get a nice bike ride in after work.
You have 3 options to choose from on
Tuesdays and Thursdays—from
Got an idea for a general club meeting sorta mellow to all out hammer fest.
program? Want to talk about your
See the schedule inside.
latest bike adventure. Let Shawn
know and he’ll get you on the pro-
We’ve Got a New Newsletter Editor!
Contact Shawn Stevenson This will be my last issue . . . Thanks so much for all the
for program information or support and contributions over the past 3 or so years.
to offer your ideas for programs. Look for a new format and features as Darhl Avery takes
360 878-3967 or over beginning in July.
W w w. C a p i t a l B i c y c l e C l u b . o r g
CBC Spring Road Ride Roster
Beginning in April, club members have three rides to choose from on Tuesday and Thursday evenings. Our recreational ride is led by
Blaine Wheeler and leaves from Marathon Park at 5:45; Bill Stevenson leads a fitness ride from the Bike Stand at 6:00 PM, and
Mike Poladna will lead a slightly faster fitness ride from Falls Terrace at 6:00.
Fitness Ride, 6:00, Bike Stand
Leader: Bill Stevenson, 360- 402-2234 Here’s proof that the
Pace: 18 – 24 Average MPH sun does shine on
Distance: 25 – miles CBC bike rides now
Fitness Ride, 6:00, Falls Terrace This shot was taken on
Leader: Mike Poladna firstname.lastname@example.org a recent Saturday So-
Tone: Fitness cial Ride to Nisqually
Pace: 18 – 24+ MPH Refuge.
Distance: 25 – miles
Recreational Ride: 5:45 PM, Marathon Park
Leader: Blaine Wheeler, 360-480-9855
Pace 14 – 17 MPH Average
Distance: 25 – 35 miles
Sunday Morning Skills Rides (Year-round)
Meets at 11:00 AM at the Bike Stand Parking Lot, 5th and Adams, Downtown Olympia. Rain or Shine. Relaxed fitness/pace lines.
Average 16 – 18 mph. 25 – 40 miles. Leader: Bill Stevenson email@example.com 402-2234, or 402-6525
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!
1st Sunday meets in the parking lot behind the Dancing Goats 2nd Sunday meets at Chambers Lake Trailhead. Ride Leader—
Coffee Shop, across from the Farmer’s Market. Ride Leaders— Carolyn Burreseon firstname.lastname@example.org
Andy Hix (June 5/Aug 7) 350 915-2446, and Roxanne Lieb EXCEPTION: No ride on August 14 so everyone can ride the
(May 1/Sept 4) Roxanne.email@example.com, 360-870-3700. TRYBR.
EXCEPTION: No ride July 3.
3rd Sunday meets at Starbucks, next to Lowe’s in Lacey 4th Sunday meets at Pioneer Park, 5801 Henderson Blvd SE in
4700 Yelm Hwy. Ride Leader—Laura Phenix Tumwater. Ride Leader—JD Miller 253-805-6681
EXCEPTION: No ride on June 26th so everyone can ride the
Two County Double Metric.
5th Sunday (May/July) meets at the entrance of Millersylvania State Park. Ride Leader—Carol DeMent firstname.lastname@example.org
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 minutes 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:
CBC Saturday Social Rides
End of June & Month of July 2011
Welcome to the Social Ride Series! These rides are designed to provide opportunities to chat with fellow cyclists, smell the roses, view the scenery
and stop at bakeries or other points of interest. Riders should be capable of riding for 2-3 hours at the lowest pace noted for the ride. There may be
more than one pace group on each ride, but no one will be dropped. Ride start time is 10 AM (unless otherwise noted) and most rides proceed
even if it is lightly raining. Maps and cue sheets will be provided on each ride. Feel free to contact the ride leaders with questions ahead of time.
Never done these rides before? For your safety and that of the group, please follow these guidelines:
Helmets are required; cycling shorts and gloves highly recommended
Sign the ride waiver and participant roster
Perform a brief safety check of your bike (brakes, tire inflation, etc) before beginning the ride
Use appropriate hand/verbal signals to warn other riders of obstacles, turns, speed changes, etc.
Make sure you have the means to fix a flat or an alternate way to get home
Pass other riders on the left; make your presence known when you come up behind another rider
In pace-lines or when riding in close proximity, ride in a straight line at a consistent speed
Obey all traffic rules; do not obstruct traffic; likewise, yield to other riders as needed
Bring enough water, food, money, etc. for the type of ride you are joining
If you decide to leave the ride, or have problems or concerns, inform the ride leader
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: www.capitalbicycleclub.org. Questions or comments, please
call Sue Duffy, Ride Captain – (360) 918-8546
1) Easy Pace: 9-12 mph; frequent stops to regroup 2) Moderate Pace: 12-15 mph, occasional regroups
3) Steady Pace: 13-16 mph, limited stops 4) Fast Pace: 16+ mph, limited stops
June 25: No Ride in preparation for the Two County!
June 26: Two County Double Metric Century. 5 different routes, 20 miles – 200K. (126= 200Km). All paces.– Peter G
Schmidt Elementary School, 225 Dennis St SE, Tumwater. Beautiful riding on five different routes, from a family
friendly 23-miles to a grueling 200 K that will challenge experienced cyclists. Ride the low traffic roads of Thurston and
Lewis Counties. Planned by cyclists for cyclists. Great food stops. Register at the start or in advance at http://
www.capitalbicycleclub.org Capital Bicycling Club (360) 480-7356
July 2 Bordeaux Capital Forest Oakville Ride 32 & 56 mile options, Pace 2, 3. 9 AM start time for 56 mile option!
For 56 milers, we will leave Tumwater Falls Park at 9:00 am and ride to the Little Rock, Hillbilly Beans espresso stand.
32 mile riders, start from Hillbilly Beans espresso stand (6533 128th Avenue Southwest) at 10:00 am (park at the ele-
mentary school one block away). We will take Bordeaux and re-group at the pass and the d-line through Cap Forest.
After reaching HWY 12 and we wend our way on beautiful back roads to Oakville to eat at a convenience store. Then
we will follow Mima Gate Road back to espresso stand, and then return to Tumwater Falls Park. The Bordeaux and d-
line hills are memorable but the remainder of the ride is relatively flat and gorgeous. Brian Faller brian-
July 9-10: STP. 200 miles Group Health/Cascade www.cascade.org
July 9 &10: July 9 &10: Tokeland Tour; A real STP Alternative, a 2-day tour with an overnight at the historic Toke-
land Hotel on the Washington coast. The route will be announced on the club web site and in the newsletter when final-
ized. Riders can count on a rolling 75-mile ride from Chehalis (perhaps Adna) to Tokeland on Saturday and returning
Sunday over a similar route. The club will provide luggage transport and a few snack stops along the way. Participants
must reserve their own overnight stay in Tokeland. We offer 2 recommendations, but you're welcome to do your own
1. Stay at the Tokeland Hotel website: http://www.tokelandhotel.com/home.html 360-267-7006.
(Continued on page 4)
Saturday Social Rides, continued
2. If you own an RV, stay at the Bayshore RV Park, right across the street from Tokeland. (RV only, no tent camp-
Once in Tokeland, count on an afternoon relaxing while listening to the surf hit the beach. We'll all get together for a
meal at the Hotel, then get ready to roll on home the next day. Hotel rooms are first come, first serve, so book early and
don't miss out. If you have any questions regarding this tour or the logistics involved, feel free to contact Dave via email:
email@example.com. In addition, please drop him an email if you're interested in taking part in the ride. That
would help greatly in the planning process. Anita & David Olszyk (360) 456-2896.
July 16: Tenino – Tono Grand Prix approximately 30 miles, Pace 2, 3. One short steep hill, the rest are small by com-
parison, rest stops at gas stations. Start from Tenino City Park. Wayne Vanderpol (360) 894-8046
July 23: Vashon Island Ride 32 miles, pace 2, 3. For those who want to carpool, meet at the Tumwater Safeway at 8:45
am to load up bicycles. I will have a 7 passenger van which has roof rack and a heavy duty hitch rack that together can
hold 7 bicycles. If you are willing to drive also, please bring a rack if you have one. Otherwise, we will meet at Point
Defiance in Tacoma to catch the 10:05 ferry. The cost of a ferry ride is $5.55 for an adult with a bicycle. Some signifi-
cant hills. We should be able to find the bicycle tree as we circumnavigate the island. Plan on eating lunch on the Is-
land. Brian Faller firstname.lastname@example.org
July 30: West Mason County Loop 55 miles, Pace 2, 3. Meet at the Mason County Public Works Office, 100 West Pub-
lic Works Drive, Shelton. Nice country ride through undeveloped Mason County on county/country roads with rolling
hills. Mostly flat and easy terrain, with a few gradual hills. Stops at Matlock General Store, Schafer State Park, Country
Store. This is a fairly long ride with potential for warm weather. Train adequately and hydrate. John Keates. 360-427-
Classifieds Urban Cycling Classes Teach
Visually Impaired Individual
Seeks Tandem Capitan
Are you a bit skittish in traffic on your bike?
Hello, Do you wonder if you’re really using your gears cor-
I am a visually impaired person who loves to ride. I rectly?
am looking for a tandem partner to do some local Is changing a flat tire a skill you have yet to master?
rides with. I contacted the Evergreen Tandem Club Are you having problems with bike fit or comfort?
and they were helpful and found a captain for me, but
he has since decided that driving from Kelso was too If you answered yes to any of the above questions, you
far (I agree). I would obviously be the stoker. My level owe it to yourself to check out the club’s Urban Cycling
of experience should be considered beginner, al- classes. Directed at entry level commuters or recrea-
though I’m in good shape. Selling my horse has tional cyclists, these classes cover what you need to
made it imperative that I find a new recreation and as know to cycle safely and confidently on the streets.
a younger person I always loved bicycling.
Classes are small so you can get the individualized in-
Do you know tandem riders in the area, and could struction you need, and every class includes a group
you put me in contact with them, or them with me? bike ride to practice riding in busy traffic, navigating
My contact information is below. traffic circles, recognizing and taking defensive action to
protect yourself from potential cycling hazards, and im-
Catherine Golding plementing the all important strategic art of lane posi-
W. Olympia tioning. In addition, participants can elect to stay for an
360 754-6777 or 339-3535 optional demonstration of how to fix a flat tire.
To get more information, go to the club website and click
on the “Decide to Ride” link for class schedules and
contact information. Classes are first come, first served
so register now to ensure your spot.
tifies the topic
of gears for
students in a
Trail Building and Maintenance Work Parties
In Capital Forest
So there’s this forest, right? And it’s got all these great, gnarly mountain biking trails!
Do you ever wonder who maintains those trails for your enjoyment??
In our area, the answer is “The Friends of Capital Forest” assisted by members of the Capital Bicycling Club and other
mountain biking, trailing riding, and hiking enthusiasts. In fact, you could be one of them!
This is a great way to do some substantial repair, reconstruction, and maintenance on the trails in Capitol Forest, along
with other projects FOCF does for the DNR. It's lots of fun to get out with other like minded people. FOCF provides the
tools and the plan of attack for the day. Lunch is provided often when the weather is nice. Some of us like to go for a ride
after the work party, usually around 2:00pm for an 1-2hrs. Come prepared for the ever changing and potentially extreme
Here’s the 2011 work party schedule:
Title: LLMNT (Little Larch Mountain) Demo trail build day
Date: Thursday May **, 2011
Time: 6:00 pm - 9:00 pm
Repeats: This event repeats every week until Tuesday October 11, 2011.
Location: LLMNT Demo trail
Phone: More info? contact Brandon Corneliusen at 360-451-6489
Notes: Look for the group along the C-6000 line near Fall Creek
Tools Provided by the FOCF
As you also know, there is a trail work-party that repeats the first Saturday of each month that is led by David Snyder.
Our mailer is the following:
Title: Monthly work party and mountain bike ride
Date: Saturday May **, 2011
Time: 9:00 am - 3:00 pm
Repeats: This event repeats every month on the first Saturday.
Reminders: Email reminders are sent weekly
Location: Meet at the "y" the intersection of Waddell Creek rd and
Sherman Valley rd
Contact: email@example.com to get on the email reminder list
and for general information.
Now Here’s A Cool Idea. . .
Have you heard about www.BigBluemtb.com yet?
Please check it out. It is a site for all mountain bikers who want to ride new
trails with a local as your guide for FREE. We have over 400 members in
eight countries and growing every day so please join up and become
part of something very unique. I would appreciate it if you could tell your
members about us and encourage them to join us as well.
Don Bricknall (Don B)
Director: Bike NZ
The Plank Row: Getting Power from the Arms & Shoulders to the Pedals
By Dr. Andy Rosser, Downtown Olympia
Many cyclists don’t feel that conditioning the upper body is an important part of
their riding experience, but ask anyone who has dealt with shoulder, neck, or upper
back pain, and you’ll hear a different story. A strong upper body is as vital to
health on the bike as it is off the bike. As a cyclist, I like doing exercises that will
help me ride stronger and more comfortably, and one of the exercises I love is the
Plank Row. I’ve chosen this as my focus for the month because of the way it
creates a challenge for the arms, legs, back, and core.
The movement patterns used in this exercise
Performing The Plank Row resemble some of the movements that are used
while riding a bicycle. While pushing our way
While in the plank position, pick up a challenging climb or pedaling hard out of
up the weight with one hand. Lift the saddle we often search for more power
by driving the elbow toward the through the rhythmic pulling motion on the
ceiling. Hold for 1 second, then handlebars. The Plank Row helps create
set the weight back down in front efficient transfer of that power into the pedals
of you. Pick it up with the other instead of being wasted.
hand and drive that elbow toward
the ceiling. Hold for one second
and then place it back on the
The Plank Row is a step up from the static
ground. Alternate side to side for plank, a well-known core exercise. In this
6-8 repetitions. Repeat for 2 sets. exercise, instead of holding a steady position
for a duration of time, you will be lifting a
You should feel a challenge with weight off the floor with one arm at a time for
doing the exercise, but still be able a prescribed set of repetitions. The goal of the
to complete the two sets with good exercise, just like on the bike, is to limit side
form. If you can do more, you to side movement of the body’s trunk and any
should increase the resistance. twisting movement along the spine. One of
the major challenges of this exercise is trying
(Another way to perform this ex-
to keep the hip from popping up on the same
ercise is by holding two dumbbells
in your hands and lifting one off side as the lift. Ideally, there is very little
the ground while balancing your movement of the body as you drive the elbow
weight on the opposite dumbbell.) to the ceiling.
The accompanying pictures show how I use a
kettlebell (15lbs) as the resistance. Another
way to do the exercise is with two dumbbells
held in your hands. Either way, I would aim to
use a heavy enough weight to feel a strong
challenge. I would recommend using a starting
weight of at least 10-15lbs so you can feel how
the core has to work hard to keep your hips
I hope you find this exercise useful and
something that brings more power and comfort
to your ride. As always, please get in touch
with me if you have questions about this
article. Happy rowing/riding! See you on the
Read more about Dr. Rosser’s adventures as
Mountain Bike Rides & Races
Area Rides– Recreational Area Rides– Competitive
(Not all the rides listed are CBC Club rides-call the ride leader before 2011 FOCF Friday Night Race Series- Super
you go!!) D Racing June 24
Monday Night at 6PM
Good waterproof bright light system now needed !! June 24- First Run
Ride route picked day of ride. Pace varies. July 1- Run #2
Ride is usually 1 to 2 hours including the stand around and chat time. July 8- Run #3 and #4
Pace: This ride is intended to be beginner friendly at a recreational July 15- Run #5 Hill Climb Battle #1
pace. July 22- Run #6 & Hill Climb Battle #2
Meet at the Y (Intersection of Sherman Valley Rd and Middle Wed- July 29- Run #7 & Hill Climb Battle Finals
dell Rd) August 5- Run #8 and #9
Ride Leader: Rachel firstname.lastname@example.org August 12- Last Run Barbecue and Awards.
Wednesday Night at 6PM Gl6racing.blogspot.com for more informa-
Good waterproof bright light system now needed !! tion
Ride route picked day of ride.
Ride is usually 1 to 2 hours including the stand around and chat time. _________________
Meet at the Y (Intersection of Sherman Valley Rd and Middle Wed-
dell Rd) Northwest All Mountain Championships Au-
Ride Leader: David email@example.com gust 13-14
Saturday: XC Race and Poker Run
Saturday 9AM Sunday: Super D Race
Ride route picked day of ride. Pace varies. Usually 15 plus riders.
Ride is usually 1 to 3 hours including the stand around and chat time. www.capitolforestclassic .com for more in-
Meet at the Y (Intersection of Sherman Valley Rd and Middle Wed- formation
(1st Sat of every month is trail work day 9AM to 3PM)
Ride Leader: David firstname.lastname@example.org
Sunday at 9AM
Some folks show on Sunday regularly now instead of Saturday
Meet at the Y (Intersection of Sherman Valley Rd and Middle Wed-
Ride Leader: Who ever shows and wants to lead.
Sunday at 9AM
Shuttle or other Freeride DH activity.
Ride route is randomly decided when you show
Meet at Bike Tech
Ride Leader: Justin Self email@example.com
General questions about local mountain biking?
Contact Justin Self, CBC Mountain Bike Captain
for more Information.
“One Meets the Most Interesting Newsletter Submission Guidelines
People in the Capital Bicycling Club . . . Submission Deadline is the 2nd Wednesday of each
Why not join today? month. Submissions may be edited for length or de-
layed to a later edition. All photos should be submitted
in jpeg format as an email attachment.
Commercial Ad Rates &Guidelines—Contact the edi-
tor for complete guidelines and rates. CBC reserves the
right to accept or deny commercial advertising based
on content and applicability to the club’s mission and
membership. Acceptance of advertising does not imply
an endorsement of any product.
Send submissions and questions to:
(Photo courtesy of Rob Templin, Second Summer Tours. firstname.lastname@example.org
2009 Tour de France. French tourists en route to the race)
CBC Membership Form
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
__ $10 Newsletter Printing & Postage Surcharge ___ Bike Touring ___ Other
Please send my newsletter via: _____US Postal Service (Add $10 surcharge to membership dues)
_____ E-Mail (no surcharge)
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
2009/10 CBC Board
President: Bill Stevenson email@example.com; 402-2234, or 402-6525
Vice President: Shawn Stevenson firstname.lastname@example.org; 360-878-1098
Secretary: Bill Keim email@example.com; 360-786-5752
Treasurer, Membership: J.D. Miller firstname.lastname@example.org 360-357-5945
Road Captain: Sue Duffy email@example.com 360-918-8546
Mountain Bike Captain: Justin Self firstname.lastname@example.org
Youth Coordinator: Riley Kendig email@example.com
Government Affairs: Brian Faller firstname.lastname@example.org 360-943-1752
Past President: Blaine Wheeler email@example.com 360-705-1148
Promotions: Carole Bernhardt firstname.lastname@example.org 360-943-1944
Publications: Darhl Avery email@example.com 360-870-7010
Web Master: Blaine Wheeler firstname.lastname@example.org 360-705-1148
Education Programs Vacant
Volunteer Coordinator Team Dixie Cattell email@example.com, Team Leaader with Nathan
Williams and Greg Mead
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)
Free winter spin classes Joy Ride (parts & accessories)
CBC Newsletter 12 times per year
BikeTech (parts and accessories)
Free non-commercial classified ads in the newsletter
Vivala (clothing and gear)
Umpteen group rides with great folks to fit all riding styles Connolly, Tacon & Meserve, PC, Avelin Tacon & Carter
Seasonal events (picnics, parties) Hick, Personal Injury Attorneys
Discount on TRYBR and Two County Double Metric rides
CAPITAL BICYCLING CLUB
P.O. Box 642
Olympia, WA 98507