GVCC President's Column: March 1, 2014
Bicycle Spoken Here, GVCC President: Doris Phinney
NEWCOMERS RIDE: Saturday, March 1, 9:30am, Java Station, Doris, 968-3143. Everyone is welcome to join this leisurely paced ride around Goleta or downtown for coffee. No one is ever left behind. You must wear a helmet to ride with the Goleta Valley Cycling Club.
GVCC MARCH MEETING: Monday, March 17, Fresco Café North, 5940 Calle Real, 6pm dinner, 630pm meeting starts. Don’t forget to wear green!
NOTES ON CYCLING from my neighborhood blog:
The comment to which I responded, "The biggest problem I see as both motorist and bicyclist is that no one follows the law with regard to right turns with either cars or bikes blocking right turning traffic."
The law states that motor vehicles must merge into the bike lane to execute a right turn. Cyclists who are proceeding straight at the intersection should move out of the bike lane and into the right lane leaving room for vehicles to turn right on a red light. These moves should only be executed when it is safe to do so.
My response: As both a cyclist and a motorist I try to position my vehicle at intersections to allow space for other vehicles to turn right on red lights. I have had no problems when driving my car. However, I've had some interesting and potentially dangerous situations to me as a cyclist.
The intersection is Cathedral Oaks and Fairview, which has a traffic signal. I'm traveling east on Cathedral Oaks and intend to continue on Cathedral Oaks through the intersection. There is no eastbound traffic in sight as I pull up to the light as it turns red for me. I pull left out of the bike lane and position myself in the right traffic lane, leaving ample room for vehicles to turn right on red.
First incident: Mr. Bozo pulls up beside me on the right occupying the lane position for a right turn. He has opportunities to execute the turn but doesn't do it. I am a little concerned and curious and his window is down and so I ask him if he is going straight. He says "Yes" and I respond, "So am I." (Why is he in the bike lane if he is going straight?) Then I assert myself and position my bike in front of his truck. When the light changes, I accelerate across to the bike lane on the other side with no problem and no reaction from Mr. Bozo.
Second incident: Some weeks later at the same intersection, Mr. Bozo#2 followed by Mr. Bozo #3 pull over to my right occupying the bike lane positioned for a right turn. This turns out to be a really long light and before it turns green for us a number of vehicles are at the intersection in all lanes.
There are at least three vehicles with red turn signals flashing positioned behind Mr. Bozo #3. Mr. Bozo #2 makes no effort to turn right on red when he has several chances. Again I am concerned for my safety if he is going to go straight but will have to steer left to leave the bike lane and I need to steer right to return to the bike lane on the other side of the intersection.
I am unable to get his attention. So when the light changes and Bozo#2 starts straight across the intersection I signal to Bozo#3 that I am pulling to the right as I hug the rear of Bozo#2's vehicle. I manage to cross that intersection safely ending up in the bike lane as planned, but not without pissing off Bozo#3 who blasts his horn at me as he also proceeds straight through the intersection instead of turning right. Actually the sound of his horn was somewhat comforting as it assured me that he saw me and where I was headed. What were these Bozos thinking?
GVCC TANDEM: We have a nice Santana tandem donated by Hal and Fran Finney in 2010. Contact me if you would like to ride it sometime.
WANT TO SUGGEST A RIDE? Contact Lori anytime to get your ride on the calendar: firstname.lastname@example.org
How Caffeine Benefits Endurance Athletes
• By Nancy Clark, MS RD CSSD
Whether you want a quick boost, a warm, comforting drink or just an excuse to socialize with friends, coffee is the go-to beverage for many athletes.
An estimated 80 percent of people drink coffee daily. In fact, most individuals are more likely to drink coffee than they are to eat fruit. Thank goodness moderate coffee intake is typically not associated with serious health risks.
For athletes, caffeine is a proven performance enhancer. In their new book Caffeine for Sports Performance, sports dietitians Louise Burke and Ben Desbrow and exercise physiologist Lawrence Spriet address all-things-caffeine that an athlete may want to know.
Note: No amount of caffeine will compensate for a lousy diet. If you choose to use caffeinated products to enhance your performance, make sure you're also fueling properly.
Benefits of Caffeine
Drinking a cup of coffee before exercise can help most athletes work harder—without realizing it. Caffeine has been shown to enhance performance by about 1 to 3 percent, particularly in endurance sports. For example, cyclists who consumed caffeine prior to a 24-mile (40-km) time trial, generated 3.5 percent more power than when they did the ride without caffeine.
An athlete's response to caffeine can vary. While caffeine may positively affect one individual, it can have negative effects for another.
Some of the negative side effects associated with too much caffeine include elevated heart rate, anxiety, "coffee stomach," irritability and insomnia.
Caffeine is only a weak diuretic and is no longer believed to cause dehydration. A novice coffee drinker can develop a tolerance to the diuretic effects in 4 to 5 days of regular consumption. Even high doses (3 mg/lb; 6 mg/kg) have no significant effect on urine production in coffee or tea drinkers. While it's important to assess your own tolerance, there appears to be no hydration-related reason for athletes to avoid caffeinated beverages.
Because the amount of caffeine in coffee and tea varies, some elite athletes use caffeine pills or commercial products to ensure desired intake. A comparison of the caffeine content in 16 ounces of coffee from 20 coffee vendors ranged from about 60 to 260 milligrams. Even when the researchers purchased the same brand of coffee, Starbucks Breakfast Blend, on six consecutive days, the caffeine content ranged from about 260 to 565 milligrams per 16 ounces.
Research suggests that the caffeine content of espresso also varies. A customer might get served 0.5 to 3 ounces of espresso, depending on the barista's generosity, with a caffeine range of 25 to 214 milligrams. In general, the larger vendors, such as Starbucks, offer a more consistent product. But this means you won't know exactly how much caffeine you'll consume if you purchase a pre-exercise espresso or coffee.
Energy drinks are another popular source of caffeine. A study of 500 college students in North Carolina reports 51 percent drank at least one energy drink in an average month during the semester. Sixty-seven percent used the energy drink to stay awake, 65 percent, to increase energy and 54 percent to drink with alcohol while partying. Of the party-drinkers, 49 percent consumed three or more energy drinks.
Caffeinated gum is frequently used by sleep-deprived soldiers, and can effectively boost physical and mental performance and help maintain reaction time, vigilance and ability to think clearly. The caffeine in chewing gum gets delivered quicker than from a pill—achieving significant levels in the blood in five minutes versus 30 minutes for a pill—because it gets absorbed through the cheeks, not the stomach.
Soft drinks offer caffeine and a hefty dose of sugar. Colas, taken later in an event, can provide a much-needed source of fuel, so the combination of caffeine plus sugar can provide a nice boost. Some athletes choose defizzed Coca-Cola as their preferred sports drink, despite having only 35 milligrams of caffeine per 12-ounce can.
For a 150-pound (68 kg) athlete, the recommended dose of caffeine is about 200 mg one hour before exercise. That's the amount in a large mug (16 oz) of coffee. No problem for most coffee-drinkers
New Santa Barbara County Bike Touring Site
Bike touring fans can find a wealth of information on bike touring in Santa Barbara County on a new website: bike-santabarbara.org
Join our rides for fun and fitness!
The club offers a variety of rides from monthly newcomer rides to tougher
tours up the local hills. Check the calendar and come ride with us!
Although many of us wear colorful biker clothes and have road bikes, we are tourers, not racers. Our greatest passion, and perennial source of discussion, is safety on the roads -- how routes can be configured for better bike safety and how bikers can make wise riding choices to maximize safety.
While it is true that some GVCC members enjoy chasing down younger race kit-clad speedsters, club rides are cooperative, not competitive..
Non-members are always welcome to come meet club members and try our rides out. Check the calendar and join us.
GVCC Email Mailing List
Goleta Valley Cycling Club has an email list at Google Groups. Club members
can join or get off the list by contacting Janaki.
Please be aware when you reply to a group email, the reply goes to the whole group. If you only want to reply privately to the sender, don't send the reply to the gbike group. Instead, copy out the email address of the sender and send your email to that person.
In order to avoid exposing GVCC members' email addresses to the public, the messages and message archives are only viewable by group members. The mailing list is also not listed in the Google Groups directory and does not have a Google webpage.
Email posts go to all list members. Post by emailing email@example.com. Learn about Google Group options at Google Groups.