FLCC Newsletter – April 2005

Rides Start April 3

Andrejs has updated the cycling calendar for 2005; to see the rides, please go to:

 

http://www.flcycling.org/flcc/calendar/

 

The first Sunday ride is April 3, leaving from Cass Park at 10am and riding to Taughannock.  We will also be putting on the website a pdf file will all the Sunday rides for 2005.

 

The first Tuesday ride will be April 5, leaving from East Hill Plaza at 6pm.  We meet near the Mail-And-More, across the street from the P&C.  The Thursday night time trial will start sometime in April.  They meet at the Coddington Road Community Center.  For more information about our rides, go to:

 

http://www.flcycling.org/flcc/calendar/week.shtml

 

The schedule of  Sunday rides for this season is at the end of this newsletter.

 

Dave Ruppert

FLCC Prez

 

Renewing Your Membership

Many FLCC members have already renewed their membership for 2005.  In case you have not, use the application form near the end of this newsletter or download and print a membership application from our website:  

 

http://www.flcycling.org/appl.html

 

Send the completed form and membership fee (still only $10 for individuals) to:

 

Tania Schusler

811 N. Tioga St. Apt. A

Ithaca, NY 14850

Hollenbeck Spring Classic Road Race on May 1 – Volunteers Still Needed (Please help!)

FLCC's Hollenbeck Spring Classic Road Race in Virgil, NY is happening again this year on Sunday, May 1. This event is a part of the 2005 Lance Armstrong Junior Olympic Race Series (LAJORS) for 15-22 years olds, giving juniors the opportunity to qualify for regional selection camps and to increase the number of competitive events for young riders.

 

Hollenbeck’s will be supported by the new Central New York Mission in Motion women’s Cycling Team. This team donates its winnings to LOURDES Mission in Motion, mobile health units based in Binghamton, New York which bring primary care and breast health care to remote and underserved areas throughout the region.

 

This year in addition to the historic road course and famous cookies, we are giving a $15.00 return of entry fee to the first three places in each category. Cat 1/2/3 men will race 3 laps of the 22 mile course, 3/4 men and 1/2/3 women will race 2 laps, while 4/5 men, 4 women, master 35+, juniors, and tandem will race 1 lap.

 

Pre-register by going to www.bikereg.com/races/register.asp?EventID=2077. Registration will also be offered on the day of the race for $15.00. Juniors will race for $10.00.


We need your help as a volunteer for this club event and/or come out and race! If you have a friend or family member who'd be willing to volunteer with you or help while you're racing, we will provide all race day volunteers with a "Race Crew" T-shirt or water bottle and food and support during the race to those working registration, acting as corner marshals, pace cars/wheel vans, and result tabulators. Come out, see some great racing and support cycling in the greater Ithaca/ Binghamton/Syracuse/Rochester area.

If you have questions about the race or would like to volunteer please contact me, Sara Barker <sb65@cornell.edu>, 254-2465(w), 539-6594(h).

Check the web site for more information and the race flyer: http://www.flcycling.org/flcc/racing. Hope to see you on race day!

Thank you,
Sara Barker

FLCC VP for Racing

 

 

 

Annual Meeting

The FLCC Annual Meeting was held Sunday, March 13.   The Treasurer reported a balance in our Treasury on Dec 31, 2004 of $5677.90 as well as an inventory of jerseys which will bring in additional revenue of $1375 when sold.  The balance was only $4,427.42 on Dec 31, 2003, so income continues to exceed expenses.  The major sources of revenue were races, especially Hollenbeck’s, and membership dues.  The Club discussed various ways to spend our money, including support for junior racers, contributions to the community such as the Waterfront Trail, and support for club members when participating in charity rides; see related articles.  Anyone with additional ideas for using our funds to support worthy cycling related activities should contact me.

 

The following officers were elected:

 

  • President: David Ruppert

 

  • VP for Touring: Andrejs Ozolins

 

  • VP for Racing: Sara Barker

 

  • VP for Mountain Biking: Donal Fitterer

 

  • Treasurer: Steve Bowman

 

  • Secretary: Tania Schusler

 

  • Coach: Glenn Swan

 

  • Newsletter Editor-in-Chief: David Ruppert

 

  • Members-at-large: Anne Shapiro, Jack Rueckheim, Jim Bondra, Amanda Shenstone, Mark Shenstone

 

Racing and Touring activities for the upcoming season were discussed.  Andrejs would welcome suggestions for new Sunday rides.  There will be an extended ride sometime in August, e.g., a group will travel Vermont, the Adirondacks, or Canada to ride there. 

 

The Hollenbeck Spring Classic will be held as usual on the first Sunday in May; see the following article.  We will not be running the NYS Time Trial this year because a group in the Adirondacks is doing that.  It is likely that the FLCC will run the Empire State Senior Games cycling events, since Matt Howey cannot continue to do this for personal reasons.  Don Fitterer is considering holding a mountain bike race at Jenksville State Forest in August or September.  Amanda and Mark Shenstone are planning to hold the Buck Hill Cyclo-Cross race again in October and a revival of the Mt Pleasant Cyclo-Cross Race (after a one-year hiatus) is has been discussed.

 

Dave Ruppert

FLCC President

dr24@cornell.edu

273-7064

 

 

Reflections of Cornell Racing Penn State Pagoda

The characteristic of Cornell Cycling this year that is remarkable to me is the team attitude.  At Penn State Pagoda, not only did the team win the Nationals and Ivy League first place easily, with more riders in the A-fields than any other school, but Cornell was also proudly well-represented in other fields, with over one-third of its riders in their rookie year.  The cool thing about Cornell, is that no matter how things go for you on the bike, you’re contributing to the team, and there’ll be a chorus of voices cheering for you, too. 

 

Both days, the course was a challenging hill-climb where teammates perched at start/finish atop the agonizing incline trying to provoke good behavior.  "I knew how awful it felt at the crest, so I made sure to shout for morale, even for other teams’ stragglers", Russ Berryman proclaimed.  The slower pace and spread-out field due to course topology also had other difficulties.  “I told my teammate not to attack since I’d been wiped out from finally catching the pack again, but he couldn’t hear me clearly [we were going downhill again], thought I was telling him to attack, and so he attacked.  My own teammate dropped me!”  Vasanth Coorg laughed.  "I got some great pictures of people really working", said Dave Miller, team photographer.  “Hills are hard, not because of the demands to be lean and mean, but because it’s just a crude sustained mental seizure.  I’m proud, proud of everyone for not giving up and finishing strong”, said men’s captain, Flint Richardson.

 

Flint showed everyone his command of the field by winning the men's A ‘hill-crit’ AKA ‘hell-crit’ Saturday, attacking at the bottom of the last climb, setting a pace no one else could maintain.  (On Sunday he also won the sprint again, coming in second in the road race)  Strong finishes were made by Field Failing, 7th (18th), Andrew Greene 15th(9th), Vasanth Coorg 16th(10th), Andrew Chadeayne 21st, and Matt Shechtman, 22nd (15th).  In the Men’s B-field, showing lots of promise in their first year racing were Russ Berryman 9th (16th), Grant Meyer (14th), and David Perry 20th (12th).  Matt “I really hate this course” Latyszonek came in 21st (28th), John Mannion got 24th, Ivan Temnyk flapped in at 31st (31st) (opting out of jean-apparel this week), Charles Krohn cruised in at 34th (21st).  In the Men’s C, Tim Reissman, longing for teammates, finished 33rd(15th), grading student homeworks after and between races.   In the Men’s D field, Brian Pan came 10th (9th) followed closely by teammates (David Miller 11th), Alex Cheng 12th(10th) and Dmitry Levchenkov 14th (13th) (you know they were working together) and Amar Bhagwat 30th (26th)  Although there were only two Cornell women at this race, they both raced A’s and finished respectably: Margot Herman at 5th (6th)and myself, Luat Vuong with 10th (9th). 

 

From appearances, it doesn’t look like Cornell would do all that well at these events.  We don’t arrive with team trainers or professionally-designed jerseys; we don’t have a commercial vehicle supported by the school like Dartmouth, UVM, or UNH; nor do we have enough funds to rent team  vans or trailers like Harvard or MIT; although we experience infamously-prolonged winters, we don’t have a cycling-designated indoor training/storage room like Princeton; in the salty arrival of our bikes and our cars at races, we surf-out warm-up space independently and somehow manage to find eachother in the cold and crowded parking lot.  And inspite of all these obstacles to unite at the race, we still manage to win and shine a positive attitude!  Flint followed up his individual points weekend victory with some words of wisdom to the cucycle-l:

 

Hey Team,

 

Great job this weekend, I had a lot of fun, and I am glad to see more and more people working 'gestures' into their races. Even Margot broke into the gesture scene this weekend with a HUGE thumb-to-nose finger

flail! Tim upheld his end of the bargain with the 'peace kiss', simply HUGE. Oh Amar with the hand pump! And the list goes on...

 

Word,

~Flintster

 

Thanks team, and thanks flint, for making this sport not about being cool, fast, or popular, but about fun and attitude.  Good job Cornell, keep it up.

 

Luat Vuong

March 30, 2005.

Ride’n’Shoot

 

Are you worried about hitting deer while riding your bike?  Ever feel defenseless when faced by a menacing canine?  Well, Congress repealed the Assault Weapons Ban for people just like you!  And to take advantage of this legislative coup, Swan Cycles is offering a “Ride’n’shoot” this year.  Can you climb a 14% grade on your MTB while reloading an AK47 clip?  Can you log-hop while discharging your TeK-9 into an unsuspecting target?  Coinciding with Deer Season in Tompkins County, Swan’s Ride’n’Shoot offers the cycling enthusiast a full range of fire-arm related activities, including:  Monday night MTB rides without lights.  Just follow the flashing muzzle of the rider ahead of you, as you unload your magazine into targets positioned around the woods.  Skills clinics on the art of extracting an Uzi from your riding jersey and downing an attack dog before it takes you out.  Potato dodge-‘em.  Ride the Cyclocross course while skilled technicians in Swan’s frame-shop take aim at you with the new rapid-load high intensity Spud Gun (above).  And much more!

 

 

All ammo and guns provided, or you can bring your own.  Contact Glenn for details and never let a deer threaten your descent again!

 

 

Mark Rishniw

April 1

 

Central New Yorkers to Pedal for Medals

 Call for Riders Begins


SYRACUSE - Special Olympics New York (SONY) is excited to announce a new fund raising initiative in Central New York.  Pedal for Medals is a four-day, 300-mile ride from the Adirondacks to the Finger Lakes.  Proceeds from the event will go to support athletic and health programs for more than 2,000 Special Olympians.

 The event, which will take place from June 23-26, starts in Saranac Lake and ends at Dwyer Park in Cortland County.  The ride passes through some of New York States most scenic and historic areas with overnight stays in Canton, Alexandria Bay and Fulton.  During the ride cyclists are fully supported with water stops, repair services, meals and hotel accommodations.

 Riders can register for four, two or one day ride segments.  There is a $25 entry fee and a fundraising commitment of $600, $400 or $200, respectively.  Incentives will be awarded for raising more than $600.  Registration forms are available at the rides website, pedal4medals.org, or by calling the SONY office.
 

For further information or photos contact:

 

Glenn Ivers, Regional Director

 

Special Olympics New York Central Region

 

315-473-3177, givers@nyso.org

 

 

Cayuga Lake Triathlon

The Cayuga Lake Triathlon (CLT) will be held on Sunday, August 7, 2005 at the gorgeous Taughannock Falls State Park in Trumansburg, NY.  The CLT features both Short and Intermediate distance races for both individual participants and relay teams (event capped at 600 participants). Athletes swim in beautiful Cayuga Lake, the longest of New York State's Finger Lakes, bike along rolling hills on the recently designated Cayuga Lake Scenic Byway, and run within Taughannock Falls State Park along the Gorge Trial which features a 215 foot single drop waterfall that is taller than Niagara Falls!

The race is located just 8 miles north of Ithaca, a city renowned for fantastic dining, unique shopping and wonderful accommodations.   There are activities for the entire family with new museums, hiking, biking and unforgettable swimming areas at the base of waterfalls at Robert Treman and Buttermilk Falls State Parks. You can find information about accommodations, attractions and dining in this travel guide.

 

For more information about race details visit http://www.ithacatriathlonclub.org.

 

Carolann Saggese

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

Starting the 2005 Cycling Season with a Good Nutritional Base

Kerry E. Kaylegian

                       

Welcome to another season of cycling nutrition. If you have specific questions or topics you would like covered feel free to send me email and I’ll try to help (kek25@cornell.edu; please put FLCC in the subject line).

 

Since a solid nutritional base is good way to start the season, I’d like to pass along the key points of the USDA Dietary Guidelines that were updated in January. The reference caloric intake for the USDA Dietary Guidelines are typically 2000 kcal/day, but your total caloric expenditure and intake will depend on body weight, daily activity, and, to some extent, sex and age. Below is a graph to give you an idea of how many calories you expend riding. Speaking from experience, a 125# person out on a Thursday night ride (13 mph) for 1.5 hrs will use 720 kcal, and guessing that the Tuesday night rides are more like 18 mph, a 175# person on a 2 hr Tuesday ride will use about 2000 kcal just on the bike!

 

 

General guidelines for energy balance as a % of total kcal consumed are:

general population:   55 % carbs    15 % protein       < 30 %fat

moderate exercise:   60 % carbs     15 % protein        25 % fat

intense exercise:     65-70 % carbs  12-15 % protein     20 %fat

 

The overall messages in the 2005 Dietary Guidelines are to eat fewer calories (remember, this is aimed at the generally overweight US population), be more active, make wiser food choices, and practice good food safety habits. The goal of good nutrition is to consume a variety of nutrient-dense foods and beverages from the basic food groups while choosing foods that limit intake of saturated and trans fats, cholesterol, added sugars, and salt, and staying within your calorie requirements. Nutrient-dense foods provide substantial amounts of vitamins and minerals for relatively few calories, as compared to foods that are low in nutrient density that have high caloric value with little nutrition (think soda, and most sweet and salty snacks). Variety is an important factor in obtaining many nutrients and enjoying your food. One good way to assess your diet is to look at it as a whole over a period of several days or a week rather than being obsessive about achieving everything every day – some days you have better nutrition than others, and treats should have a place in your diet as long as they routinely aren’t a major portion of your calories. Life is meant to be lived and food is meant to be enjoyed!

 

Key recommendations include consuming a substantial amount of fruit and vegetables daily and increasing the amounts of whole grain carbohydrates and fiber in the diet. Consumption of 3 servings of low fat milk is recommended because of the calcium, protein, and other minor nutrients in milk, if you don’t consume dairy make an effort to get these nutrients from other sources. Don’t forget to drink adequate fluids daily and plenty while on the bike. Water transports nutrients (like glucose and oxygen), metabolic waste products, helps regulate body temperature, and lubricates joints and cushions organs. Dehydration results in fatigue, cramps, and decreased performance.

 

One of the best ways to summarize the 2005 Dietary Guidelines is through the table below (adapted from Appendix A-2 USDA Food Guide). Next month I’ll cover the nutrient categories (carbs, protein, fat, vitamins, minerals), their physiological functions, and good sources of major nutrients to increase your understanding of the Dietary Guidelines and help make your food choices easier.

 

Calorie Level (Kcal/day)

2000

2400

2800

3200

Daily amount of food from each group, in cups (c), ounce-equivalents (oz-eq) or grams (g)

Fruits

2 c

2 c

2.5 c

2.5 c

Vegetables

2.5 c

3 c

3.5 c

4 c

     Dark green

3 c/wk

3 c/wk

3 c/wk

3 c/wk

     Orange

2 c/wk

2 c/wk

2.5 c/wk

2.5 c/wk

     Legumes

3 c/wk

3 c/wk

3.5 c/wk

3.5 c/wk

     Starchy

3 c/wk

6 c/wk

7 c/wk

9 c/wk

     Other

6.5 c/wk

7 c/wk

8.5 c/wk

10 c/wk

Grains

6 oz-eq

8 oz-eq

10 oz-eq

10 oz-eq

     Whole

3

4

5

5

      Other

3

4

5

5

Lean meat & beans

5.5 oz-eq

6.5 oz-eq

7 oz-eq

7 oz-eq

Milk

3 c

3 c

3 c

3 c

Oils

27 g

31 g

36 g

51 g

Discretionary calorie allowance*

267

362

426

648

*calories left after those from nutrient-dense foods; such as saturated fat and added sugars

Finger Lakes Cycling Club Membership Application – 2005

 

New Renewal

Cycling interests: __Touring__ Racing __Mountain__ Road __Easy Riders (slower touring)

Name: ______________________________________________________

Address: ______________________________________ Apt: ________

City: ___________________________ State: _______ Zip: ________

Home Phone:(___)____-______ Bus. Phone:(___)____-______

Birthday: ___ /___ /___ Occupation: ___________________

E-mail address: ___________________________

Affiliated Memberships:__ LAB (LAW)   __USCF (cat: ___)  __ NORBA (cat: ___)

Other(s)____________________________________________

__Please check here if you do *NOT* want to be included in the published directory of FLCC members.

Membership class and fee

__Individual - $10.00 per year ($3.00 after September 1)
__Family - $12.00 per year for two or more family members
__Associate - $7.00 per year for members of other cycling clubs who want to participate in FLCC activities

In order to maintain a program of cycling events, the Finger Lakes Cycling Club needs the help of all its members. Please indicate below any duties you could help with.
__Leader of a tour __Course marshal __Finish judge __Publicity 

 

Qualifications, restrictions, and instructions

- Membership is restricted to those who are 12 years of age or older.
- Applicant must sign waiver below. Those who are under 18 years of age must have a parent or legal guardian co-sign.
- Members must wear helmets while participating in club activities.
- Make checks payable to "Finger Lakes Cycling Club"
- Mail completed and signed forms with check to: Tania Schusler, 811 N. Tioga St. Apt. A, Ithaca, NY 14850

 

Waiver of rights

In consideration of my being accepted as a member of the Finger Lakes Cycling Club, I do hereby waive for myself, my heirs, executors, administrators and assigns all claims and rights for damages I might have against the Finger Lakes Cycling Club, its agents, representatives and assigns for any and all injuries suffered by me, including death, or for damage to bicycle or to other personal property, while participating in any races, tours or other activities organized by the aforementioned club. This also pertains to travel to and from the starting point of all such activates. I further certify that I have no physical defects or weaknesses that might make participation in these activates harmful to me.

 

Applicant's signature: __________________________ Date: ________

Parent or guardian: ____________________________