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10/10/2011

The Latest Training Advice From Coach OB - It’s the Little Things

I was on a ride a few days ago with my training partner.  It was 70 degrees and sunny and I was wearing arm-warmers and leg-warmers.  When we met up, he looked at me and said, “You cold?”  “Nope!” I replied.  “I have a standing rule; I cover my legs if it is sunny and 70 or cloudy and 75.   It is extra important to keep them warm when the weather is changing—like now.”  “I’m not cold,” he came back.  “But this is just one of the little things I do to make me fast!” I said.  He came back with, “So if I wear leg-warmers I will be fast too?”

The more you put into this sport, the more you get out of it!  You can go full-gas and your riding reflects this.  Or, you can dabble in it and your riding will reflect that as well.  It is up to you.  This is where coaching can often make the difference.  A seasoned coach, like me, can make sure all those little things are in place to help you reach your goals.   In addition to advice on how to dress correctly coaching will provide you with the big things like a strength plan in the gym, a structured indoor trainer plan, and help in maximizing your diet. These are just some of the things that will help you get the most out of your training when spring is here.

For each of my riders, I build a custom training plan based on their goals and designed to maximize training time.  My detailed indoor trainer workouts are tailored to your fitness goals.  In addition, my programs include specific gym workouts that focus on making you stronger on the bike, as well as diet consultation if desired.   My clients range from those riders that just want to lose weight and stay fit to Category I racers.  Check out my website at www.coachob.com  and read my rider testimonials.  Whatever your goal, I will help you get there!


I am always available to answer questions regarding your cycling!


Eat Well!
Sleep Well!
Train Smart!

9/24/2011

Cincinnati Cycle Club GGRR Registration Ends in 2 Days! !

From the Cincinnati Cycle Club for the Great Ghost Rider Ramble

Hurry now and register for a meal!  !  http://ggrr.eventbrite.com/ At 8 AM the meal will be cut off to new registrations! !   Enjoy the pasta and pie that the Future Homemakers of America make for you! !

See you there! !

Regards,
The Cincinnati Cycle Club Team.
http://www.cincinnaticycleclub.org/

9/06/2011

Fear of the Gear - By Coach OB


You are in a pace-line.  Nice steady tempo going.  You are doing your turns at the front and dropping back to take shelter and get a break.  All of a sudden, a gap opens, might be your fault, might not be.  But now you have to close that gap and quickly!  How do you do that?
 One of the hardest things to teach yourself on the bike is the art of spinning.   In the July article, I wrote about keeping a high cadence.  Being able to keep that targeted 85-95 rpm, is what I call, keeping your legs “supple”, or ready to spring into action when need be.

Sure, it feels easier to slog away at about 75 rpm-- makes you feel strong too!   But, if you have to accelerate from 18 to 22 mph to close that gap, it is much easier to do it if your legs are supple, or not bogged down by a heavy gear.  Here is an analogy for those that drive a manual transmission automobile.  You are merging onto the highway and you need to accelerate because there is a big truck blocking your nice smooth entrance.  Do you leave it in fifth gear while merging and need acceleration?  No, you drop a gear, pick up the rpm’s of your engine (get it now???) and get in front of the truck!  Same thing on your bike, it is much easier to accelerate when spinning rather than slogging away.

Same holds true as you approach that HUGE HILL.  Rolling into that hill with a low cadence is going to feel like someone just added 20 pounds to your legs.  Rolling into that hill at a good cadence, or with your legs supple, you are now able to spin up that hill using much less energy!

Whenever I suggest to people that they pick up their leg speed, I hear, “This feels better” or “I USED to spin …” or “I don’t know how to spin like that!”  Well, you have to train yourself to spin, it doesn’t just happen.  It will take time to adapt your legs.  If you know your cadence is low, next time you are out, set a goal that you will do three or four 5 minute higher cadence sessions during your ride.  The next ride, do three or four 10 minute sessions.  Before you know it, you will be spinning, and closing those gaps, like a Pro!

We only have a few more newsletters before the press shuts down for the winter.  I would love to answer some of your questions for the next newsletter.  Please email them to me:

Until then …..
Eat Well!
Sleep Well!
Ride SMART!!

8/15/2011

Training Tips from Coach OB - Know When to Say WHEN!


Know When to say WHEN!!!

Hot enough for you?  I thought for sure by the beginning of August we would get a break from the heat …. not a chance…. The first week of the new month is supposed to be the hottest yet!
So, don’t forget to keep well hydrated at all times.  Take in extra water and keep that lemon wedge in your day bottle.  , For me, during these 90+ days, I drink at least four 32 oz. bottles per day—minimum—and that does not include cycling time.  On Thursday I did a 2 hour recovery ride and went through 4 bottles on my bike.  When I arrived home, I drank another 20 oz. plus of water right away.   Keep those quality electrolyte drinks coming in, too!

Even when you are well hydrated, know when to say when in this heat!  Sometimes, depending on your body’s ability to deal with the heat, it might just be too hot to ride outside.  Just like it is sometimes too cold, it can be too hot!  Your planned 4 hour ride in 95 degrees might be best cut down to 2.

Another issue that is made worse by the intense heat is saddle sores.  Sorry, don’t mean to be graphic, but as cyclists, it is something we have to be very aware of.  Saddle sores are a problem during all 4 seasons, but they seem to be worse during the heat.  I am sure you all practice great hygiene by always wearing clean shorts, that is the first step.  The second is to remove your cycling shorts as quickly as possible after you climb off the bike.  Obviously you want to wash as soon as possible.  If you are not able, at the very least, remove your shorts and put on regular clothes.  Simply put, all that sweat can cause major issues.  One of my clients actually contracted MRSA (Methicillin Resistant Staphylococcus Aureus) because he would wear his shorts for extended periods of time after riding.  So, don’t drive home in your shorts, don’t cut your grass when you get home in your shorts and don’t hang out with your peeps for hours and hours after you ride while still in your shorts.  Okay, ‘nough said!

Enough about the heat!
How about I touch on a new subject; pacing yourself on a ride.  What is the use of giving it 110% in the first 10 miles or going so hard that you blow up and are not able to complete the ride in an efficient manner?!?  We have all been there and done that.  It isn’t fun (well, it might be fun before you blow up).  Try to gather information on the ride before you head out.  “Hey Bob, what is this ride like?  What are the roads like?  How long is it?” etc.  At least then, you will know what to expect.  If you find yourself in a group that is “more experienced” than you, let them take the lead and you ride in the group at your own pace.  It is okay to “sit in” and rest.  Try not to get in over your head.  One way of becoming a better cyclist is to ride with those that are better than you.  Give yourself time, you will get there!

Thanks for your time!

If you have any questions, please feel free to email me at coachob@coachob.com, I will be more than happy to answer them in my next article.

Eat Well!
Sleep Well!
Ride SMART!!!

7/08/2011

URGENT! Save Federal Funding for Bicycling -- Contact Your Members of Congress TODAY

From http://www.peopleforbikes.org/
This is Urgent!
Federal funding for bicycling and walking is in jeopardy. We need you to send a short email today to your members of Congress.
Today, Congressman John Mica of Florida, Chairman of the House Transportation & Infrastructure Committee, outlined his plans for the new transportation bill and called for the elimination of dedicated funding for biking and walking programs, which he suggested, “do not serve a federal purpose.”
In the Senate, James Inhofe of Oklahoma is leading a similar attack. Inhofe, a senior member of the Environment and Public Works Committee, said that one of his top-three priorities for the next multi-year federal transportation bill is to eliminate “frivolous spending for bike trails.”
If Representative Mica and Senator Inhofe get their way, dedicated funding for three crucial programs -- Safe Routes to School, Transportation Enhancements, and Recreational Trails -- will be eliminated. The cost-effective federal investment in bicycling that is making our nation better will shrink dramatically. We can’t allow this to happen.
That’s why we are asking you to reach out to the two U.S. Senators and the U.S. Representative who represent you in Congress. Ask them to support ongoing, dedicated funding for biking and walking in the next transportation bill. (You can find your representatives and send your note directly from our website. Click here to review clear, basic, suggested text for your email. Feel free to customize it and/or add a personal story.)
Your simple messages will make a difference. You can help refute Representative Mica’s and Senator Inhofe’s unreasonable, counterproductive cuts. You can help assure that progress will continue in all 50 states to make bicycling safer and better for people of all ages.
At peopleforbikes.org, our goal is to unify support for bicycling and celebrate all the great things that happen when people ride bikes. Occasionally, we need to stand strong together to keep bicycling on track. This is one of those times!
Thanks for your support and your quick response to this call to action.
Tim Blumenthal
Director, Peopleforbikes.org

7/06/2011

Training Tip From Coach OB - Drinking & Spinning

Drinking and Spinning

I hope this article finds you well, enjoying the hot weather and staying hydrated!
One of the most frequent questions I am asked as a coach and avid cyclist is what I drink before, during and after riding.  No way around it, as athletes we need to consume more water than the average not-so active person.  Even on days when it is not approaching 90 degrees, I drink about three or four 32 oz. containers of water during the day.  On those extra hot days, I will go through an additional one or two bottles.  I will also add a lemon wedge to my day bottle.  The added citrus help your body retain vitamins and minerals that might normally get flushed out should you over-hydrate.

When I leave for a ride, I start off with two bottles of an electrolyte drink, such as Hammer Nutrition’s Heed.  This also has complex carbohydrates for energy while pedaling.  When these are gone, it is straight water in my bike bottles.  On average, I drink one bottle per hour and on hotter days, one bottle every 45 minutes.   If I stop during the ride, I will get a Gatorade or similar drink.

As soon as I am finished with my ride, I consume 20+ oz. of water.  Within 10 minutes of climbing off the bike, I have my recovery drink, Hammer Recoverite.  The market is full of different recovery drinks; find one that works for you.  I prefer Recoverite because I like the taste and it contains a balanced mix of carbs, electrolytes and whey protein.

Now that you are in-tune with your hydration let’s tune-in to the importance of a good spin.  Keeping a high cadence is paramount to a cyclist.  A great target cadence is about 85 to 95 rpm.  Whether you are riding 20 miles, or 120 miles, your legs and the rest of your body, will profit from not mashing the gears.  Granted, there are times when you need to slog it out, like pushing over that 15 second steep climb.  In general though, your legs will stay “fresher” and you will not have to work as hard if you maintain a higher cadence.  You can save your leg muscles from over-working and over-straining by keeping a high spin.  So, if you can travel the same distance, save a few heartbeats AND save power for when it really matters, why not?!? 

If you have any questions, please feel free to email me at coachob@coachob.com, I will be more than happy to answer them in my next article.

Eat Well!
Sleep Well!
Ride SMART!!!

Coach OB

6/28/2011

Queen City Bike Survey

Queen City Bike members who commute into CLIFTON and WALNUT HILLS:

Evaluation is one of the Five E's of the 2010 Cincinnati Bicycle Transportation Plan.
 
In connection with the restriping of Martin Luther King Drive from Reading Road to Victory Parkway, the City will be placing paper copies of this survey on M.L. King Dr. and Lincoln Avenue bridges over I-71.

You can respond to the survey on-line:

http://www.surveymonkey.com/s/BC2KVZ2

Please take a minute to weigh in on our latest bicycle infrastructure improvement. We are planning to cut off the survey in three weeks on July 18.

Thanks for your input.

Queen City Bike

http://www.queencitybike.org/

6/13/2011

Ride Cincinnati Reaches $1million Raised

From http://www.news.cincinnati.com/:

DOWNTOWN - The annual Ride Cincinnati cycling fundraiser for breast cancer reached an important milestone Sunday morning: It collected its 1 millionth dollar in the event's five-year history.

Dr. Harvey Harris of Amberley Village, family and friends started the event. Harris' late wife, Marlene, died of breast cancer. Proceeds benefit the Barrett Cancer Center at UC Cancer Institute.

"It's above and beyond any expectations," Harris said of the event's success. "It's just mind-boggling to me."

The $225,000 goal for Sunday's event was met. Organizers expected close to 2,000 people riding, a number that has grown. Riders gathered on the Purple People Bridge for the start. Cyclists could ride various distances; the longest was 62.8 miles. The courses follow the Ohio River going eastward across Northern Kentucky.

The event attracted participants who have a personal connection to cancer.

U.S. Sen. Rob Portman, R-Terrace Park, and his wife, Jane, served as the event's honorary chairs. This was the first time the Portmans participated. Jane Portman's mother and grandmother died of breast cancer.

"So this is an important cause and we've come a long way in the last 25 years in terms of education and diagnosis and treatment," she said.

Rick Radabaugh's wife has survived cancer four times (breast cancer twice, ovarian cancer and melanoma once each). Their daughter was a Barrett patient in 1993. She died at age 39.

Radabaugh was participating in the event for the third time.

"It raises money that's used locally for breast cancer research," said Radabaugh, 65 of Crittenden. "It doesn't go to Timbuktu with some organization that you're not familiar with."

"Joan Wells, 62, of Sycamore Township, said no one in her immediate family has had breast cancer, but there have been other cancers.

She was making her second ride at the event. She last participated two years ago, doing the 18-mile course. She enjoys the views the ride offers.

"It was lovely," she said. "It was just a very nice experience. ... This is a very pleasant ride and people are very friendly," she said.

Harris said it was his wife's wish to raise money for breast cancer research.

Regarding the $1 million milestone, Harris said his wife is "looking down with a big smile on her face."

Cincinnati Off-Road Alliance Party at Mitchell Memorial Forest June 26th

Cincinnati Off-Road Alliance
CORA is having a PARTY at Mitchell Memorial Forest on Sunday June 26th. The day will start with a work session from 8 to 12. CORA will provide lunch, then a huge group ride will happen sometime around 1pm. WE NEED YOUR HELP, MMF Trail B is well under way and when completed MMF will have 8 miles of single track.
visit http://hamiltoncountyparks.org/parks/mitchellmemorial.shtm for directions

6/09/2011

The Latest From Coach OB - When Climbing Should I Sit or Stand?


Should I “SIT” or should I “STAND”???

I get asked this question A LOT, “Should I stay seated on a climb or should I stand on a climb?”  Well, there is no right or wrong.  There is no rule that says you must stay seated on a climb.  Numerous people I coach tell me that they heard, “YOU MUST STAY SEATED ON ALL CLIMBS!  You are faster that way!”  Simply not true.  There are too many variables to determine HOW you climb. 
  • What is your intended pace?
  • How steep is the climb?
  • How long is the climb?
  • Does the climb change as it goes upwards?
  • How long is the hill?
  • What is YOUR individual style?
  • Where in the ride/race does the hill happen?  Will fatigue factor in?
All of these determine HOW you climb a hill.  For the hills that we have here in Cincinnati and Northern Kentucky, or wherever you are training, it is best to change your position as you climb and have the ability to climb using both methods; you should train yourself to be able to do both.  In my coaching, I have my clients do different climbing drills; doing a whole climb in the saddle, doing a whole climb out of the saddle AND mixing it up during the climb. 
 There are positives for both.  While climbing in the saddle, you can generate a little more power.  Your pedal stroke is a little smoother and more controlled.  While you are out of the saddle, you can deal with accelerations in the pace or changes in the gradient more easily.  You can also use your body weight to help you push down on the pedals.  Best of all, it allows you to engage different muscles and get a good stretch at the same time. 
Now, you also need to factor in the different hand positions; on the tops of the bars, on the brake hoods or in the drops.  Just like the reasons listed above, your hand position while you are climbing is not set in stone.  A lot to take in, I know.  So much to learn……
Eat Well!
Sleep Well!
Ride SMART!
Coach OB

5/31/2011

Help Improve Mitchell Avenue!

If you ride Mitchell Avenue between Vine Street and Clinton Springs, attend Xavier University, or live in St. Bernard, North Avondale, Clifton, Spring Grove Village, Northside, or Carthage, this message is for you.

We need your help to make a major improvement for bicyclists to Mitchell Avenue. A proposed climbing lane* on Mitchell has been held up by the desire of St. Bernard's engineers to reserve 10 feet for car parking rather than 8 feet on their side of the road. The City of Cincinnati, which owns half the road, needs St. Bernard's agreement to include a bike lane on the roadway.

We need as many people as possible to send an e-mail to St. Bernard Service Director Phil Stegman explaining why it is important to them personally -- and to St. Bernard and the region -- to enable this change to be made to Mitchell right away. 

A copy of my message and the correct e-mail addresses are below (You may need to adjust spacing and punctuation when you copy these into the address field of your e-mail program). 

I am sharing this to help you draft your own message.  If you already ride Mitchell or live in St. Bernard or an adjacent neighborhood, let them know!  If you would consider riding this route if bike lanes were added to the roadway, let them know that, too!

We believe that the St. Bernards engineers simply are not aware how many people there are who would like to see more bike-friendly streets.  Now is your chance to let them know.

Thank you for your help!
Gary Wright

*A climbing lane is a just a bike lane going uphill, where bikes will naturally be going slower.

DRAFT E-MAIL MESSAGE FOR YOUR PERSONALIZATION  ~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~
E-MAIL ADDRESSES (copy into your e-mail program):

TO:  
service@cityofstbernard.org

CC:
bburkhardt@cityofstbernard.org;
jestep@cityofstbernard.org;
roxanne.qualls@cincinnati-oh.gov;
queencitybike09@gmail.com

TEXT TO MODIFY:
Phil Stegman, Director
Service Department
City of St. Bernard

Dear Mr Stegman,

I am writing to urge you to work with the City of Cincinnati to add a bike lane to Mitchell Avenue by allowing 8 feet for parking rather than 10 feet on the St. Bernard side of the street.

This minor change would allow a bike lane to be added to the uphill side of Mitchell, making it possible for bicyclists to use this important street to get to and from North Avondale, Hyde Park and points east from St. Bernard, and to Cincinnati neighborhoods to the west and north.  Changes have already been made or are being planned for Dana Avenue and Spring Grove, leaving Mitchell as a critical gap in the regional bicycle street network.

A bike lane would also make St. Bernard a more desirable place to live for Xavier University students who want to live in a green, healthy community that encourages and supports active lifestyles. Bicycles on the street are a sign of a desirable place to live for young people, and can be an important part of revitalizing neighborhood business districts. Clifton, Northside, and O'Bryonville are all areas where bike lanes are making a real difference.

Can you confirm that you will work with the City of Cincinnati to allow a bike lane to be added to Mitchell Avenue this year?

Sincerely,
Gary Wright
Over the Rhine, Cincinnati
Queen City Bike Board Member

cc: 
Mayor William Burkhardt, City of St. Bernard
Councilperson John Estep, Chair, Transportation Committee, City of St. Bernard
Councilperson Roxanne Qualls, Chair, Transportation Subcommittee, City of Cincinnati
Frank Henson, President, Queen City Bike

5/12/2011

Bike to Work Week Rolls into View

From http://www.queencitybike.org/

It's almost here! Plan your week now!  

Be sure to join us on Fountain Square from 11:30 to 1 pm on Thursday, May 19 for our big Bike to Work Day Event, and ride TANK and METRO free with your bike all day Thursday!

Warm up for the week ahead with one of these events this weekend:

Saturday, May 14
9 am - 1 pm Bike Depot and Flash Class at Findlay Market
10 am          Evendale Bicycle Rodeo
1 pm            Bikes + Brews (pedal from pub to pub)

Sunday, May 15
9 am            Erlanger Friendship City Bike Ride
11 am          Bike2Baseball - Ride to the Reds game!
Then the biggest week in local bicycling begins...
Bike to Work Week, Monday, May 16 to Friday, May 20
Monday May 16

Morning Commuter Stations:
7 am - 9 am
Coffee Emporium, 3316 Erie Ave (Hyde Park)
Cafe Moca, 2835 Woodburn Ave @ Madison Rd (Walnut Hills)
Free coffee and goodies, and a check-up for your bike!

Bicycle Happy Hour
5 - 6:30 pm
MOTR, 1345 Main Street 
Free homemade chocolate chip cookie and happy hour drink prices

Tuesday May 17

Morning Commuter Stations:
7 am - 9 am
Roebling Point Bookstore, 306 Greenup Ave (Covington)
College Hill Coffee Co., 6128 Hamilton Ave
Free coffee and goodies, and a check-up for your bike!

 Wednesday May 18

Morning Commuter Stations:
7 am - 9 am
Fuel, 2726 Riverside Drive (East End)
Sidewinder, 4181 Hamilton Ave (Northside)
Free coffee and goodies, and a check-up for your bike!

Afternoon Commuter Stations, University of Cincinnati
4 pm - 7 pm
Martin Luther King & Clifton Avenue
McMillan & Vine
Free stainless steel water bottles and ice water for riders and snacks

Thursday May 19 
BIKE TO WORK DAY! Ride TANK and METRO free all day with your bike!

Morning Commuter Stations:
7 am - 9 am
Sitwells, 324 Ludlow Avenue (Clifton)
Corner BLOC Coffee Shop 3101 Price Ave (Price Hill)
Free coffee and goodies, and a check-up for your bike!

BIKE TO WORK DAY CELEBRATION ON FOUNTAIN SQUARE 
11:30 am - 1 pm Fountain Square
Music by Lagniappe, our first Tricycle Olympics, and displays by dozens of local groups. Show the city how many of us there are! 

Bicycle Happy Hour
4 pm - 5:30 pm
Fries Cafe, 3247 Jefferson Ave (Clifton)
Free slice of pizza from Adriaticos, and discounted drinks.

Friday May 20

Bike Newport's  Breakfast on the Bridge (Purple People Bridge)
7 am to 9 am 

Morning Commuter Stations:
Free coffee and goodies, and a check-up for your bike!
7 am - 9 am
Coffee Emporium, 110 E. Central Parkway (OTR);

University of Cincinnati Commuter Stations
Free coffee and goodies, and a check-up for your bike!
7 am - 10 am 
Martin Luther King & Clifton Avenue
McMillan & Vine 

Bicycle Healthy Happy Hour
4 pm to 5:30 pm
Park + Vine,1202 Main St
We are throwing a kombucha keg party on our patio!


 Click here to see the full Bike Month 2011 Calendar of Events!

About Queen City Bike
~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~
Queen City Bike is a 501(c)(3) non-profit organization that promotes bicycling as a safe and healthy means of transportation and recreation for everyone. Learn more at http://www.queencitybike.org/.

Join Queen City Bike By May 21 and you can win a spot on our exclusive Behind The Scenes Bike Tour of the Zoo.
Your membership is tax deductible

5/11/2011

Cincinnati Cycle Club DAY AT CAMP ERNST POSTPONED!!!

CCC DAY AT CAMP ERNST POSTPONED!!!

The seemingly endless rain has affected trail conditions at the YMCA's Camp Ernst. They have yet to dry out and the camp's maintenance crew has been doing what they can to get the trails ready, but most of the trails are still not yet safe to ride. Of course, there is more rain in this week's forecast.

Some parts of the trails may be open but the decision about what is safely available might not be made until Saturday. Because of this, we are postponing the CCC day at Camp Ernst until a drier date (TBA).

5/05/2011

New bike plan brings renewed hope for a bike-friendly future for Cincinnati

From Citybeat.com
A
nyone familiar with Cincinnati’s cycling infrastructure or, perhaps more importantly, the great lengths other cities go to provide safe and effective means for navigating the streets by bike knows that Cincinnati isn’t exactly what you would consider a cyclist’s dream. But our city during recent years has taken the initial steps toward becoming a more bike-friendly place.


The city’s 2010 Bike Plan includes the creation of 445 miles of on-street and off-road improvements, including dedicated bicycle lanes, shared bicycle lanes (sharrows) and on- and off-street facilities. By creating bike-friendly streets, city planners hope to provide traffic relief along with environmental, economic and health benefits to residents.

On June 23, 2010, Cincinnati City Council approved the Cincinnati Bicycle Transportation Plan, a 15-year plan broken up into three five-year phases. Phase I will add 91 miles of street improvements and 12.4 miles of off-road improvements to 13.3 miles of existing cycling infrastructure. Phase II will add 116 miles of street improvements and 17.2 miles off-road and Phase III will add 122.3 miles of street improvements with 53.3 miles of off-road initiatives.

The overall goal is to more than double the number of people using bicycles for regular transportation while reducing the number of injuries and fatalities. When all said and done, the city projects 113.9 miles of bike lanes, 105.3 miles of sharrows, 23.8 miles of climbing lanes, 11.1 miles of paved shoulders and 102.7 miles of off-road facilities.

The key to changing the city’s culture in terms of cycling awareness and understanding is to change residents’ perception of safety on city streets and their desired form of transportation, according to Melanie McVay, a city planner in the Department of Transportation. In Cincinnati, 79.4 percent of area residents drive or carpool to work, while only .5 percent use a bicycle, according to the 2008 Census. McVay says the city is dedicated to changing these statistics.

The Bike Plan initially focuses on three corridors: Madison Road, Spring Grove and Riverside Drive. As the plan progresses, gaps between destinations all across the city will be narrowed and eventually connect downtown to its vital nearby neighborhoods. To show how positive cycling infrastructure can effect area residents, McVay points to the most recent National Household Travel Survey, which found that for Americans 30 percent of trips are a mile or shorter, 40 are two miles or shorter and 50 percent of all trips are three miles or shorter.

McVay believes the high number of short trips is evidence of how easily many Cincinnatians could adopt bike use into their everyday lives. “It really makes sense to me in a city like Cincinnati where we have these great business districts in every neighborhood,” she says.

In 2010 Cincinnati installed 2.3 miles of the plan, according to McVay, adding bike lanes from Crawford Avenue to Winton Road with sharrows from Winton Road to Mitchell Avenue, bike lanes from Brighton Place to the Western Hills Viaduct, with sharrows from Western Hills Viaduct to Hopple Street (southbound only), and bike lanes on Linn Street from Sixth Street to Gest Street.

Weather-delayed sharrows on Central Parkway will be completed this year, she says, along with bike lanes on Beechmont Avenue just before the shopping district, a half a mile of sharrows where Ludlow turns into Jefferson Avenue, 2.5 miles of bike lanes on Madison Road to close the gap between O’Bryonville and Dana Avenue, about one mile of bike lanes on Martin Luther King Drive, about a half a mile of a shared path on Dana Avenue near Xavier University and 3.4 miles of bike lanes on Riverside Drive. All totaled, improvements add up to about 9 miles for 2011.

As for off-road improvements, McVay says great progress continues on the Mill Creek Greenway Trail in Spring Grove and on the Ohio River Trail, both of which are benefitting from additional funding sources. When completed, the Ohio River Trail will span 23 miles from Coney Island to Cincinnati Riverfront Park, ending at the site of the new Bike, Mobility and Visitor’s Center. Scheduled to open this fall, the center will house bike storage and repair, showers, lockers, toilets, rental facilities and retail. McVay says the Ohio River Trail rides will be showcased as part of Bike Month and continue throughout the summer to educate riders on the routes.

“Hopefully by the time the Mobility Center opens we’ll have this whole mass of new people who have learned how to use the Ohio River Trail,” she says.

Although the 15-year Bike Plan carries a $55 million price tag, McVay says much of the actual cost will be lowered by
piggybacking the installation of bike lanes and sharrows with roads already slated for the city’s street rehab program. The only drawback will be waiting sometimes up to six or seven years to install bike lanes while following the city’s schedule. This year, the program needed $1 million in funding from the city, of which $600,000 was approved by council in the budget. The city received input from renowned bike planning firm Toole Design Group, which advised that the first few years would pose the biggest challenge, McVay says.
“Basically we have 75 miles left to do in five years, so that’s about 15 miles a year,” McVay says. “So it’s not impossible, but the first few years are going to be challenging to hit our goals.”

Cycling advocate and MoBo Bike Cooperative board member Jess Linz took part in the planning process as well, observing the early stages of the Bike Plan. She says the city recognized that simply building bike lanes and sharrows wouldn’t be enough to inspire riders to take to the street. She credits the city’s forward thinking approach that incorporates all facets of improvement into its comprehensive plan, which relies on the five “E”s: Engineering (putting infrastructure on the roads); Encouragement (creating bike-friendly destinations); Education (teaching drivers and cyclists road rules); Enforcement (police involvement to ensure safety); and Evaluation (the city reports on its progress).

The city hit another milestone in June 2010 with the passing of the “Safe Distance Law,” Linz says. The law requires cars to allow 3 feet of distance when passing bikes and prohibits driving or parking in a bike lane. Linz believes it validates cyclists on the road as long as motorists understand the law and police enforce it.

“Putting those five things together, we’re going to see a change in and an improvement in Cincinnati,” she says. “So once those 90 miles are on the road, plus law enforcement is starting to participate in a different way and people are starting to get some more education, then I think it will start coming together.”

As one of the driving forces behind the Bike Plan, local cycling advocacy organization Queen City Bike continues to encourage riders to take to the streets and serves as the go-to spot to find out about any cycling event in the city via its website (www.queencitybike.com) or Facebook page. Gary Wright, president of the nonprofit organization, credits the city with having good intentions but would like to see progress occur at a faster pace. He says he sees the challenge to be funding necessary improvements in the face of opposition from local, state and national representation.

In order to keep positive momentum, Wright says residents must remain organized and focused to make the case that bike facilities are good for the city and the city’s neighborhoods. To show support, he encourages residents to attend one of May’s Bike Month events and fill out one of the organization’s “green cards” that advocates continued improvements for cycling in the region. He says as part of the city’s self-issued “Bike Plan Evaluation” the city was fair in issuing itself a “C” for respect shown by motorists, pavement quality and as a city for bicycling, a “C-” for completeness of the bicycle network and a “B ” for the city’s effort and progress in the last 12 months.

“There’s been change in the attitude of the city and the city is moving forward — but there’s a lot to be done,” Wright says. “It’s still a marathon and not a sprint, but we’ve got to make continuous progress. So it’s going to be up to us to keep organizing the community and keeping people expecting change and it’s going to be up to the city to figure out how in this climate to do things quickly, cheaply and efficiently.”

One major change occurred last year when the city transformed a single parking space on Lingo Street in Northside into to a bike corral, one of the first in the region. This past March, the city installed the second corral just outside of Park Vine on Main Street in Over-the-Rhine, creating parking for up to 12 bikes. Park Vine owner Dan Korman says the corral marks a bold move by the city as it places bikes on the same level as cars. He says his friends in Chicago are envious because their renowned bike-friendly city has yet to install any corrals for cyclists.

The corral’s steady rotation of bikes during all hours of the day proves that area residents are starting to embrace cycling, according to Korman.

“Some of my friends who are terrified of being on a bicycle or have never been on a bicycle are now considering buying a bicycle because they’re getting hit with these different messages all over the city,” Korman says. “OK, there’s a bike corral in front of Park Vine and MoBo is having a bike sale this coming weekend — their excuses for not riding a bike are becoming fewer and fewer.”
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4/30/2011

Coach OB's Latest Training Tips for TOSRV



I am sure you have heard the expression, “If you don’t like the weather in Ohio, wait 10 minutes, it will change!”  While this is true, the changes are not for the better….  Even the hard-core riders are way behind in their mileage for 2011 compared to 2010.  As I am typing this, there is an awesome double rainbow outside.  Of course it is raining, but maybe, just maybe, it is a good sign that better weather will be here soon.  Or at least I am going to take it as a good sign.
TOSRV is just over a week away.  To be bluntly honest, there is nothing you can do now to train for it.  There are going to be a lot of sore legs and sore keesters in Portsmouth this year.  But plenty of other centuries and great rides are coming along.  What do you need to do to train for them?  Let’s pretend you are fired up (get it??) to do the Chili Ride on May 21st.
To prepare for this, you start by gradually increasing your saddle-time approaching the event.  One thing to point out here is you want to train for time rather than distance.  Now, these two numbers could be the same.  But it is always better to target your riding time over the distance.  Once you figure out how long it will take you to cover the Chili Ride route you pick, add 10-15% to that in your final preparation.  In cycling it is always better to slightly over train.  This makes sure you are fully prepared for those unforeseen issues that seem to arise. 
I will be a total optimist and say that every weekend in May will be GREAT!  During these fantastic Saturdays and Sundays you can ride both weekend days, but one day should have the purpose of training for the Chili Ride.  Your weekday training is merely reinforcement.  Monday through Friday, do what you can when you can.  But the weekends are key.  Obviously some will have more time in their legs than others, but let’s assume you have had limited saddle time in 2011 thus far and it is crunch time. Plan a schedule similar to the one below:

Weekend of April 30/May 1:  1 ride should be at 50-70% of your planned ride.
Weekend of May 7/8:  1 ride should be at 80-90% of your planned ride.
Weekend of May 14/15: 1 ride at 115% of your planned ride.
Days of May 16 to 20: REST.  Do a few easy rides that week, but nothing far or hard.

An additional concern is your diet and hydration.  As you increase your training time, it is imperative that you maintain a good diet.  More riding time = more calories burned.  Make good choices and stay well fueled.  And I don’t mean over-eating!!  Hydration comes into play too.   As the weather gets warmer (remember, your body is not used to this yet) you will need to pay extra attention to your fluid levels.
When it is all said and done, the most important thing is to enjoy the time on your bike.  Embrace the ride!
Eat Well!
Sleep Well!
Train SMART!!!!
Coach OB

4/28/2011

Race Fans & Volunteers Needed

From Big Dave of http://www.bigdavesports.com/

Southwestern Ohio has become a hotbed for bike racing, and we need help putting on some of these races from people who enjoy watching and cheering on bike racers at the amender level.

This Sunday, May 1st, while many people will be at the Flying Pig Marathon, we will be in Lynchburg, Ohio for the 7th stop in the Ohio Spring Race Series.  We are still in need of people to be Course Marshals.  As a Course Marshal, you get to stand at an intersection cheering on the racers while making sure they stay on course.  Please contact Big Dave if you can help out.

The next race will Saturday, May 7th in St Peters, IN for the 8th stop of the OSRS.  This race has been especially difficult to find help for since it is Mother's Day weekend and also the same weekend as TOSRV.  We still need people to work registration, be Course Marshals and to be Lead Vehicles.  As a Lead Vehicle, your responsibility is to stay in front of the leaders of your group so the race officials know when they are coming across the finish line.  You will be compensated for your time and gas with $30 for this position.  Those who opt to help at registration can also work as a Course Marshal or Lead Vehicle.  Please let me know if you can help at this race.  I still need 12-15 people for this race.
Thank you everyone for your time and support of the local racing scene!
--
David "BigDave" Riemenschneider
President, BigDaveSports, LLC

4/22/2011

The Lastest Training Advise From Coach OB

As I wrote the March Blog post, I guess I didn’t pay enough homage to the mid-west weather gods …..  We were delicately teased for a few days, but that was it.  Didn’t that furry creature in PA see his shadow??  I am offering up my shoe-covers, thick base layers, winter gloves and thermal vest as a sacrifice for better weather!
We still have yet to slip out of the cold-spell, so maybe, with my gifts as mentioned above and some most positive vibes, April will see things get better.  In the meantime, you should be able to sneak some outdoor rides in here and there.  When you do get out, this is the perfect time to work on your form.  Still a bit too cold to log those big miles or race your friends on group rides.  So why not work on some basics?!?   By this I mean your pedal stroke and the way you climb hills.  These are fundamentals to cycling and should not be ignored.  Any good baseball player will be at the batting cage for hours practicing their swing.  Any good basketball player will spend hour after hour at the free throw line.  Even after 26+ years of experience, I still dedicate 3 or 4 days a month to working on fundamentals.
Pedal Stroke: I am thoroughly convinced that one of the things the Pros have going for them is a very efficient, thorough and consistent pedal stroke.  I could write page after page on the proper pedal stroke.  It simply comes down to this: PUSH DOWN and PULL UP.  During your down-stroke, PUSH DOWN with your foot almost dropping your ankle as you do so.  Most of the energy (60-70%) that propels you forward originates with a solid down stroke.  Where does the rest of the energy get generated?  In the up-stroke.  PULL-UP with your whole foot not just your ankle.  The motion begins in the ankle, but then you virtually lock your ankle so that you are able to pull up with the whole foot.  If you don’t lock your ankle/foot, part of your pedal stroke (energy transfer) is wasted in the time it takes for your ankle to “max out” during the up-stroke.   Pulling with your whole foot forces you to utilize your hamstrings and calf muscles and allows maximum energy transfer to the pedals. 
Knees Tucked In: Keeping your knees in is tied to your pedal stroke. Obviously, keeping your knees in is more aerodynamic and much more efficient!  Think of your legs as the pistons of your car engine.  Do the pistons bow outwards as they go up and down?  A curve in the movement would reduce the amount of power.  The same is true with your legs.  Your legs will transfer more power to the pedals if there is a straight up & down motion without any “bowing”.  With your knees in, or just simply in line with your hips, you are able to fully engage all the muscles in your legs, hips and butt in the down and up stroke.
Seated or Standing on the Climbs:  I am often asked, “Should I stay seated on a climb or should I stand on a climb?”  Well, there is no right or wrong.  There is no rule that says you must stay seated on a climb.  I have had numerous clients tell me that they heard, “YOU MUST STAY SEATED ON ALL CLIMBS!  You are faster that way!”  Simply not true.  There are too many variables to determine HOW you climb. 
  • What is your intended pace?
  • How steep is the climb?
  • How long is the climb?
  • Does the climb change as it goes upwards?
  • How long is the hill?
  • What is YOUR individual style?
  • Where in the ride/race does the hill happen?  Are you fatigued?
All of these determine HOW you climb a hill.  For the hills that we have here in Cincinnati and Northern Kentucky, or wherever you are training, it is best to change your position as you climb and have the ability to climb using both methods; you should train yourself to be able to do both.  I coach my clients to do different climbing drills; a whole climb in the saddle, a whole climb out of the saddle and a mix during a climb. There are positives to both positions.  While climbing in the saddle, you can generate a little more power.  Your pedal stroke is smoother and more controlled.  While you are out of the saddle, you can deal with accelerations in the pace or changes in the gradient more easily.  You can also use your body weight to help you push down on the pedals.  Best of all, it allows you to engage different muscles and get a good stretch at the same time. 
I hope this has helped you in preparing for our GREAT weather that is soon to be here!
Eat Well!
Sleep Well!
Train SMART!!!

Coach OB

www.coachob.com
coachob@coachob.com





CINCINNATI'S DOWNTOWN TRIATHLON! July 25th, 2011

CINCINNATI'S DOWNTOWN TRIATHLON! JULY 25, 2011
Fifth Annual.  Don't miss Cincinnati's signature triathlon.

REGISTRATION NOW OPEN.

Challenging course.  Swim in the Ohio River, bike on Columbia Parkway and run in shaded parks along the banks of the Ohio RIver.

Sprint and International Distance.

MORE INFORMATION

ENTER NOW!

4/21/2011

Trek Bicycle Company Implements Carbon Recycling Program

Trek implements carbon recycling program

04/20/2011
US’ largest bicycle manufacturer now recycling all scrap carbon in domestic manufacturing
(Waterloo, WI) – Trek Bicycle has instituted a full-scale carbon recycling program at its Waterloo, WI-based US manufacturing facility and is now recycling all scrap carbon fiber; the material primarily used in its domestic production. The material that Trek introduced to the cycling world and has pioneered the usage of since 1992 is revered for its strength and weight properties but has long been believed nearly impossible to recycle.
Through a partnership with Materials Innovation Technologies (MIT LLC) and its wholly owned subsidiary MIT-RCF, a South Carolina carbon reclamation facility that is revolutionizing carbon recycling processes, Trek completed a three month trial period to determine the viability of adopting the step as an official part of the manufacturing process. “Throughout the trial period we worked with Trek to show them how beneficial carbon recycling can be to their overall business practices.” Said MIT’s President and CEO, Jim Stike. “Working with a world leader like Trek to help them become the first bicycle company to begin recycling carbon fiber is very exciting for us.”
Throughout the manufacturing process, Trek collects excess trimmings, non-compliant molded parts and combines it with select reclaimed warranty frames to send to MIT’s South Carolina facility to begin their reclamation process. Reclaimed carbon fiber is currently being used in reinforced thermoplastic applications while research and development is ongoing for use in automotive, aerospace, medical, and recreational applications.
“One of the company’s major initiatives is that we will work to drive more eco-friendly processes into everything that we do,” said Trek Senior Composites Manufacturing Engineer, James Colegrove. “Carbon fiber recycling holds massive potential not just for Trek, but the entire industry.”

Mitchell Memorial Road Race - Saturday, April 22, 2011

From http://www.bigdavesports.com/:

The Mitchell Memorial Road Race is this Saturday starting at 10 AM.  Online registration closes tomorrow at 10 AM.  This is one of the rare road races that occurs inside the I-275 loop and will probably be the last year for this race for a while.

http://www.bikereg.com/events/Register.asp?EventID=12653

Come out and take advantage of the opportunity to race this course.  The mileages are reduced this year to limit the suffering.  You know you want to do it!
--
David "BigDave" Riemenschneider
President, BigDaveSports, LLC

4/14/2011

Queen City Bike - Bike Month Planning Meeting - April 18th

Start planning now to join us for our biggest celebration ever.  More than 50 events are scheduled.  Click here to see the Bike Month 2011 Calendar of Events!

Want to learn more about how you can help change our town two wheels at a time during Bike Month?  Saddle up and head to the bike corral on Main Street this Monday:

7 pm - 8:30 pm
Monday, April 18
The Drinkery1150 Main St
Over-the-Rhine

We'll be talking about Bike Month and will be providing updates on two important projects: proposed changes to Riverside Drive and the potential for a new trail from Mariemont to Avondale along the Wasson rail line that runs through Hyde Park and Oakley.  

If you pre-ordered a Bike Month 2011 t-shirt, it will also be available at The Drinkery on Monday. 

See you then!

About Queen City Bike
~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~
Queen City Bike is a 501(c)(3) non-profit organization that promotes bicycling as a safe and healthy means of transportation and recreation for everyone. Learn more at http://www.queencitybike.org/.

Become a member of Queen City Bike today! Your membership is tax deductible

OHIO DOT - AASHTO wants to weaken US DOT bicycle accommodation policy

OHIO DOT
AASHTO wants to weaken US DOT bicycle accommodation policy Take Action!
Contact Your State Department of Transportation

On Friday, the American Association of State Highway and Transportation Officials (AASHTO) released a letter and supplemental document, which asked the US Department of Transportation to weaken their guidance on accommodating bicyclists and pedestrians. The supplemental document, submitted as part of a formal review of regulations, asks that the Federal Highway Administration (FHWA) withdraw their guidance on the meaning of “due consideration” of bicyclists and pedestrians to make it easier for states to ignore the needs of non-motorized travelers. AASHTO prefers the weaker “consider where appropriate” to allow states to avoid having to justify failure to accommodate bicycling and walking.
This request is misguided. At a time when cities are building entire bicycling networks for the cost of one mile of urban four-lane freeway, bike projects are putting people to work, and benefiting business, this is not the time to move backwards. When more and more states – 23 and counting – are embracing Complete Streets policies, AASHTO should be a leading voice in shaping holistic and comprehensive transportation systems, not resisting them. In fact, AASHTO’s own 12 year-old Bicycle Guide, due to be up dated this year, says that bicyclists and pedestrians can be expected on any roadway they are legally allowed to operate and therefore should be accommodated.

4/08/2011

Devou Park Trailbuilding Saturday April 9th!

From Cincinnati Off Road Alliance:

Devou Park Trailbuilding Saturday April 9th!
We only have 1/2 mile of trail corridor to clear and we will be concentrating on that. Sweet hand saws provided at trail head. Perfect work session to bring a sizable pack, strap a saw to it, and ride to the work area. Once at the end of the trail, follow green pin flags to work area.

NEW PARK WEBSITE!
Work days are the Second Saturday of every month.
* Open house format.  7:30am - 12pm
* Tools Provided.
* Water, long pants, work gloves, and eye protection is 
   recommended.
The work areas are up to a 25 minute hike from your car.
Map to Parking

East Fork Expansion - Trail Day April 30th

From Cincinnati Off Road Alliance:

East Fork Expansion - Trail Day April 30th

Yes it's true you are not dreaming we will have more trail to ride this season @ East Fork somewhere between 2 1/2 to 3 miles of trail and this will also add some needed elevation. Best part is that half of the trail is already built. All we need to do is connect to the Lake trail loop the existing trail, and we will also use part of the existing Backpack trail to connect it all up.
So come on out and be a part of East Fork history and help up build some sweet new trail to ride this summer. Once we get done we are going to have a big picnic and ride @ the new trailhead area down by the overlook (right now the road is closed to cars but will remain open to foot and bike traffic also the park will open it up for trail days nothing like having 1 mile of open road with no Cars)
TRAIL DAY IS SATURDAY APRIL 30th AT 8am TILL NOON. TOOLS WILL BE PROVIDED.
Last big trail day push will be May 7th!

Mitchell Memorial Forest Trail Day - April 23rd

From Cincinnati Off Road Alliance:
Mitchell Memorial Forest trail day April 23rd!
Meet at the mountain bike trailhead @ 8AM
There will be a trail day Saturday, April 23rd @ 8AM until around 1PM. If it is raining on Saturday morning, we will post on the OMBA message board and Facebook page by 7AM that the work day is cancelled. If you will be attending, please let us know if possible so we can plan accordingly. If you can't arrive until later, that is fine as well. Follow the pink ribbons and orange pin flags that go south starting on the double track dirt section where the trail becomes part of the paved park road. Impromptu trail days will occur more frequently, so stay tuned to the OMBA message board and the MMF Facebook page. We would like to get well past our goal on our official trail day at the end of the month. Starting in March, the work will become much slower as we move down the hill to the steep and rocky hillsides.
click HERE for map of trail project progress

4/07/2011

Spring is almost here … time to knock the rust off!

From Coach OB: http://www.coachob.com/


Spring is almost here … time to knock the rust off!

It has been a long tough winter for every cyclist, even for the outdoor enthusiast.  We have been cooped up indoors and are raring to get outside and enjoy the nicer weather.  Hopefully you have been doing some sort of activity to keep the muscles and bones moving.

Ahhh, but spring is almost here … we hope!  So, where to begin? 
Even if you have been working out indoors over the previous months, your body will need an adjustment period when you venture outside.  Your lungs are not used to taking in the colder air and could be in for a shock when you put in an effort.  In general, I allow 4 to 6 easy rides to acclimate to the weather before I start putting in any hard work.   Once my lungs and breathing are accustomed to the “new” air I then feel more comfortable doing short efforts, usually at 1 to 3 minutes.  From here, I can slowly build up to longer sustained efforts at a higher heart rate.  Your muscles will need time too.  They are used to a controlled environment and will feel sluggish and heavy on your first rides.  All the extra clothing that has to be worn adds to this feeling.

Once you have these rides in to knock the rust off, you can then start to focus on getting back into riding form.  My biggest piece of advice is to start slowly.  Try not to expect too much too soon even if you have been on a solid winter program.  Don’t plan on a century your first day out.  Start with short little bits and work your way up to your target.  Climb the hills slowly; no going for the KOM points jersey yet.  Pace yourself.  It is much better to climb the hill at a steady and consistent pace the whole way up rather than going too hard at the bottom and blowing up half way to the top.

Make sure you are properly fueled too!  Your body requires more calories to stay warm.  So be smart about your pre-ride and during ride nutrition.

This advice is simple yet sometimes hard to follow when you are excited about getting outside for the first time in the new year.

Please let me know if you would like any specific topics covered in future newsletters.
Thank you and be safe!Coach OB        

About Coach OB
O’Brien Forbes began racing as a University of Cincinnati student in 1986.  Coach OB, as he is known now, has more racing experience than any other area rider. He has competed in over 800 races across the country and in Europe and has won more than 100 races. Between training and racing, he has logged over 220,000 miles.  When OB first began racing his successes came in the shape of trial-and-error coupled with heart.  Over the years, it has only made sense to help new riders by passing on some of the lessons he learned the hard way.  In fact, some of the first Juniors Coach OB trained are seniors on the road today—and still riding successfully.  This desire to see the sport of cycling thrive in the Cincinnati area first came in the form of informal friendly advice and has grown into a passion and a career.  Whatever your goals, Coach OB has the experience and resources to help you improve your cycling abilities. Coach OB Has custom plans designed specifically to fit your goals with a custom built training program to fit into your schedule.  See http://coachob.com/ for more information.