Des Moines Cycle Club

Monday December 7th, 2009

The Lodge at Sleepy Hollow, 4051 Dean Avenue, Des Moines, IA

6:00 PM Social Hour
6:45 Dinner
7:30 Club Update and Keynote Speaker

The DMCC Annual Banquet has become a tradition among metro cyclists. It’s the best way to get “up to date” on what’s happening with your club, enjoy some great food and great company. You do not have to be a DMCC member to attend but if you’re not, why not? Bring your friends and get them signed up as 2010 members as well.

We’re very lucky and honored to have Walter Golebiewski as our keynote speaker this year. Walter was born and educated in Poland with a Master’s degree in economics. Back in the 60’s he was a member of the Polish National road racing team. Walter turned his love of cycling into a career becoming a coach. None other than Eddie B asked for Walter’s help with an upstart USA Cycling Team. Walter moved to the states to help coach the USA Olympic Cycling Team from 1984 to 1989 where he coached such notables as Gold Medalist Alexi Grewal, Davis
Phinney, Thurlow Rogers and Ron Kiefel. Mr. Golebiewski is a great story teller, and with his background, he has some stories to tell.

Come join us for a wonderful time about America’s racing past and your Des Moines Cycle Club.

Admission is Free BUT dinner is $18 so RSVP NO LATER THAN NOV. 30th!
By sending your check and Main Dish Choice of (1) Chicken Supreme OR (2) Pasta
Primavera to:

Georgie Pease c/o DMCC
P.O. Box 13258
Des Moines, IA 50310-0258

How was your summer riding season? Did you set a new personal best or ride in your first Ragbrai? Are you getting a little more serious about this cycling thing? Good for you, but what are you going to do now that it’s too dark to ride after work or when there’s six inches of snow on the ground? It’s a dilemma for all of us who live and ride in Iowa.

Too many cyclists have great summers enjoying bike riding but do nothing in the winter and loose all of the fitness they gained. And next year they have to start all over again or not start at all. For long term health benefits, it’s important to keep building your fitness, or at least “maintain” your summer gains through the winter and yes, I’m talking about recreational and club riders.

The best way to maintain cycling’s’ health benefits are to formulate a plan, otherwise, known as a fitness routine. You don’t have to tell anyone that you’re on a fitness routine if you’re worried about your image but without some form of structure will you really stay with it? Even with a great plan, the odds are not good that you’ll stay with it, but the odds drop to zero without a plan. As a club rider, there are lots of options to continue enjoying cycling in the winter. And that’s the secret, keep it fun. If you look at your winter routine mostly as a way you can continue your enjoyment of the sport you’ll have a better chance of success. Don’t take it too seriously and you may find that it will provide you with some serious fitness benefits.

First, it’s almost imperative that you get a “resistance trainer”. No that’s not part of the “right wing conspiracy”. It’s a device that attaches to the rear axel of your bike that fulfils two jobs. It holds your real wheel off of the ground so you can ride your bike “in place”, and it adds resistance to the rear wheel so it makes it feel like you’re riding your bike outside. You don’t need some turbo charged, ubber expensive unit. I’ve seen some very good trainers for under $100 and even the cheapies will last for years and I’m sure you can get some pretty good buys on eBay or Craig’s List. You’ll also need to raise the front wheel of your bike when it’s in the trainer to level your bike. There are many inexpensive plastic devices available to do that, but a piece of wood or a book will work just fine. Next is the easy part. You need to sit on your trainer and pedal.

It’s amazing that this “easy part” is the aspect that most of us have the most trouble with. There are hundreds of books, workout tapes, computer programs and dozens of coaches who are ready, willing and able to help. The problem with riding a trainer is it starts out as a lot of fun, but after the first day it becomes the most boring “mind melt” you could imagine. Plus, it hurts. It’s pretty easy to talk yourself out of doing something that’s mind numbing and hurts. It’s no different with treadmills, elliptical machines or even home gyms. You’ll need to find your own motivation. Okay motivation isn’t the right word. You are looking for the “best distraction” unless your ability to concentrate is on a much higher plain than the rest of us. Some riders use MP3 players, some have a TV in front of them, and some ride in complete darkness. It’s a mind game you have to win within yourself. Your goal is to ride 4 times a week for around 40 minutes. That doesn’t sound like a long time, but your trainer is different than riding outside. There are no stop signs or cross walks, no waiting for pedestrians crossing the street, no wind, no rain and no coasting downhill. It is just you and your bike. Forty minutes is plenty to get a great workout and about all your “inner self” will be able to handle.

Next you’ll need a fitness routine. Sure just getting on your trainer and riding for 40 minutes is great and if that’s what you want to do, then do it. But to really maximize your time and focus your goals, a weekly routine is better. There are many books, tapes and website information about setting up your workouts that involve what’s called “intervals”. Intervals are timed periods of when you pedal at a prescribed level of intensity, followed by times of rest. For example, in your 40 minute workout you may do 4 sets of 5 minute intervals with 2 minutes rest in between each set, that’s 26 minutes of work. With a 10 minute warm-up and a few minutes to cool down that will give you a pretty good workout. There are many variations of intervals, some long to build endurance, and some short to build strength. You’ll have to do some research on setting up your intervals. I would recommend a book by local coach Dave Ertl. Dave’s website http://cyclesportcoaching.blogspot.com/ is packed full of training information and his eBook “Indoor Training for Cyclists” is a wealth of information. I personally have grown to rely on DVD’s from Coach Troy Jacobson called Spinerval’s. I’ve got a pretty elaborate setup in my basement for my indoor training with a small TV and DVD player. Spinerval DVD’s are available in many different workouts with short and long options so you can vary your workouts throughout the week. The coach runs the entire workout with several dozen cyclists and he basically acts as a football type coach “encouraging” you all the way through the workout. It works for me, and the time seems to go by faster. I like the group workout feel and the workouts can be very demanding.

If you’re interested, you can get information or order from their website at http://www.spinervals.com/. Bottom line is you’ve got to find what works for you, what makes it fun or worthwhile and what fits your goals and lifestyle. But, spend the time and the investment in your health to make it work, and make if fun for you. When the sun finally comes out next spring you’ll be fit, trim, looking good, and riding like never before.

One last point, you need to watch your weight very closely this time of year! It is absolutely the biggest problem I have in training all year long. For some reason by body knows that the season is over and its time to start storing fat for winter. I’m not eating more, and, I’m still riding outside as much as I can, hitting the gym and my trainer on a regular plan. But almost overnight I gain 10 pounds or more. I have to drastically cut my calories and watch what I eat right now more than any other time of year. If I let the 10 pounds stick and I hit Thanksgiving and Christmas carrying that weight it’ll balloon from there. And the energy it takes to loose 15 to 20 pounds in the spring takes its toll and that effort is better spent on other fitness goals. If you’ve got any questions please let me know, I’d be happy to help you get started. Of course, don’t start any fitness plan without first checking with your doctor.

Live – Love – Ride

Danny Kruzic

President, Des Moines Cycle Club USA Cycling Certified Level 3 Coach

“A bike race is like a chess game, a boxing match, and a stampede disguised as a sport, encompassed by a lifestyle, and surrounded by a community on a never-ending road trip to the brink of bankruptcy.

OK, Letting me review books is probably not a smart move, but I’m in the middle of a book that I just have to tell you about. Especially if you’ve got a wife, husband, family members or friends who just don’t understand why you ride your bike. ROADIE by Jamie Smith is an introduction to racing a bike but it’s much more, even if you never intent to race.

The author really understands the sacrifices, the commitment, the pain and the obsessive drive that it takes for a cyclist to achieve their goals in this sport. He hold no punches but tells it like it is with a sense of humor. It’s a good read for someone in your life to understand why you spend so many hours on your bike.

I found my copy at Barnes & Nobles, but it’s available just about everywhere.

Danny

The Des Moines Cycle Club is proud to announce a new annual event celebrating fitness, family fun and community involvement. Introducing the DMCC Pajama Party featuring a short, early evening, bike ride through downtown Des Moines, progressing around Grey’s Lake just south of downtown and back to where it started on East 3^rd. The ride is a simple joyride to celebrate the exhilaration of riding a bike. But that’s just part of the DMCC Pajama Party.

In conjunction with the “East Coast” events running Saturday in the Des Moines East Village, the DMCC Pajama Party opens at 6:30 PM in a huge “urban” parking lot setting on East 3rd Street between East Locust and East Walnut. Food vendors and bike related booths will offer pre-ride refreshments. The Pajama Party Ride starts on East 3rd at 7:30 PM and slowly rides six miles through downtown Des Moines for about one hour.

The ride ends back where it started on East 3rd Avenue where your $5 donation allows you to enter something really new and fun for Des Moines, The DMCC Pajama Party. The party continues with the announcement of the Best Lighted Bike contest and the Best Pajama’s contest, both winners will be awarded prizes from local retailers. Following all of those important announcements will be a brief welcome from your friends at the Des Moines Cycle Club and local dignitaries. After all the official announcements, everyone can get out their chairs, throw out your blankets, or simply sit on your bike and watch the only real bike classic, Breaking Away on a huge screen produced by Des Moines video expects DHG. The movie will get underway around 9:00 PM.

If you’re not familiar with Breaking Away it’s a wonderful family movie from 1979 starring Dennis Christopher and Dennis Quaid. Breaking Away takes place in Bloomington, Indiana, one of the bigger college towns in America. It concerns the rivalry between the rich, snobbish college kids and the local townies (called cutters). The story follows the cutters as they try to prove to the college kids that they are real human beings, not outcasts. As one of the cutters is a champion bike rider, the climax of the film comes down to the Little 500 Bike Race.

The DMCC Pajama Party “ride” is free to the public. Admission to the Pajama Party Event is a $5 donation with $1 of your donation going to The Partnership for a Drug Free Iowa. Your admission donation will also include many extras from your Des Moines Cycle Club, the movie and access to all of the food and equipment vendors.

Des Moines Cycle Club’s Pajama Party

Saturday, August 29^th, 2009

6:30 PM            Gates Open ($5 donation to enter)

7:30 PM            Pajama Party Ride launches from East 3^rd St. (Ride is free to the public)

8:30 PM            Ride ends back at the Start / Finish on East 3^rd (Grab your chairs, blankets etc.)

8:40 PM            Welcome from the DMCC and local dignitaries inside the Pajama Party.

9:00 PM            Approximate start of the award winning family movie Breaking Away.

The DMCC Pajama Party is brought to you by The Des Moines Cycle Club, The Downtown YMCA, Koch Brothers, BikeWorld, Dee Zee Inc, The Des Moines Bike Collective and The Partnership for a Drug Free Iowa.

As the Tour the Raccoon gets a little closer and the weather is finally warming up, not to mention that the gale force winds are calming down, registrations are really picking up. There is only ten more days to pre-register for the inaugural ride and three weeks to finalize preparations and training.

Yes you can register after June 1^st. We will be accepting “same day” registrations at Waukee Cycling from 6 to 10 AM Saturday morning but if you wait you’ll have to pack everything in your vehicle, drive to Waukee, park your vehicle for the night, stand in line to register then start your ride. If you pre-register, you can drop your bags off at any Des Moines Bike World anytime the week before the ride, get up Saturday morning, eat a nice breakfast and begin your ride right from your own driveway.

To Register go to www.dmcycleclub.com

Your $50 on-line registration fee not only goes to support the Des Moines Cycle Club but look at all the stuff you get.

• Printed 09 Tour the Raccoon Luggage Tag to mark your bag
• Printed 09 Tour the Raccoon Backpack to carry all your extras
• Printed 09 Tour the Raccoon t-shirt
• Bag transportation from any Des Moines Bike World to the campground in Jefferson.
• Or Bag transportation from Waukee Cycling to the campground in Jefferson the day of the ride start.
• Designated camping at the Jefferson High School
• Free showers (bring a towel)
• $10 on-line discount to join the Des Moines Cycle Club
• Special addition route map and “things to do” brochure
• Many “in the bag” discount coupons and samples from ride sponsors and area businesses.

* Luggage tags, Backpacks and t-shirts are guaranteed for all who pre-register on-line. These items are “while supplies last” for those who register the day of the ride. 

Ride’n GREEN to the Farmer’s Market is a weekly Saturday ride with a group starting in Clive and in Ankeny. Both rides will start promptly at 8:00 A.M. and ride the great Central Iowa Trail System where possible to downtown Des Moines to the very popular Farmer’s Market. The Clive ride will start from the Clive Aquatic Center parking lot at 1801 N.W. 114th St. The Ankeny ride starts from Kyle’s Bikes at 1840 S.W. White Birch Circle in Ankeny.

Ride’n GREEN to the Farmer’s Market is ridden at a relaxed pace so everyone can have a good time. If you’re new to cycling or training for a future goal like the Tour the Raccoon, this is a great ride for you. Both rides are around 25 total miles, so please be properly equipped. This is a fairly loose structured ride without support or sag. We do plan to have a ride leader each week but if an official ride leader is not on site please take the initiative and make sure everyone starts together.

We will park our bikes in and around the Polk County building. There are lots of trees, fences, and benches, so bring a lock. The groups will decide how long they want to stay at the market, then meet and ride back. It’s up to you how long you want to stay, you are free to ride back on your own at any time.

Riding your bike to the market will be great exercise, you’ll get a little sun, and meet other riders in the area. If you’re new to Des Moines or new to cycling, Ride’n GREEN is a good way to get started. You’ll also feel great about doing the ride GREEN. Be sure to wear your DMCC member backpack to safely transport all of your purchases on the return trip.

This ride is for all cyclists. It’s not required that you be a Des Moines Cycle Club member, but it is encouraged. To join the Des Moines Cycle Club, or to get information about our other activities, visit our website at www.dmcycleclub.com.

It’s no coincidence that the Tour the Raccoon is on the weekend of June 13^th and 14^th; it’s the same weekend as the Jefferson Bell Tower Festival.

Just look at this list of what’s happening all day and into the night on Saturday at the festival!

Register for the Tour the Raccoon today at http://www.dmcycleclub.com/

6:30 a.m. Fireman’s Breakfast (Jefferson Fire Station – E. Washington Street)

7:00 a.m. – 8:00 p.m. Information Booth Open (in front of RadioShack)

8:00 a.m. Ding Dong Dash – 5K & 1-Mile Run, 2-Mile Walk (Greene County Community Center)

8:00 a.m. Show & Shine Car Registration (People’s Bank & Trust)

9:00 a.m. – 9:00 p.m. Mahanay Bell Tower Open

9:00 a.m. – 10:00 a.m. Kids’ Olympics (SW Corner of Square)

9:00 a.m. – 8:00 p.m. Booth Exhibits (Courthouse Square)

10:00 a.m. Show & Shine Motorcycle Registration (People’s Bank & Trust)

10:00 a.m. Motorcycle Poker Run Registration (People’s Bank & Trust)

10:00 a.m. RVP 1875 Historical Tour

11:00 a.m. – 12:30 p.m. Bell Tower Festival PARADE (starts at JS High School, travels north on Chestnut to Lincolnway)

11:00 a.m. – 3:00 p.m. Show & Shine Car Show

12:00 p.m. Sand/Mud Volleyball Tournament begins (Empty lot 2 blocks north of the Bell Tower)

12:30 p.m. – 4:00 p.m. Art Show (Milwaukee Depot)

12:30 p.m. 3 on 3 Basketball Tournament (Russell Park)

12:30 p.m. Elks Hamburger Feed (Elks Lodge, 103 W. Harrison)

12:30 p.m. Antique Tractor Show (Home State Bank Parking Lot)

1:00 p.m. – 1:30 p.m. Isiserettes Drill & Drum Corps (Lincolnway, in front of Courthouse)

1:00 p.m. – 4:00 p.m. Flower Show (Presbyterian Church)

1:00 p.m. – 4:00 p.m. Alex’s Lemonade Stand (Outside of Presbyterian Church)

1:00 p.m. – 1:00 a.m. Beverage Garden Open (N. 200 Block of Wilson)

1:30 p.m. Nail Driving Contest (Men’s, Women’s & Kid’s Divisions

1:30 p.m. – 3:00 p.m. Text Messaging Contest (SW Corner of Square)

2:00 p.m. Saw (Crosscut) Contest (1 or 2 man)

2:30 p.m. Bucksaw Contest (Men’s & Women’s Division)

3:00 p.m. Spelling Bee (Greene County Community Center)

3:30 p.m. RVP 1875 Historical Tools Demonstration

4:00 p.m. – 8:00 p.m. Wine Tasting (Lawns of Limburg House Bed & Breakfast and Russ & De Johnson – 303 & 305 W. Lincolnway)

4:00 p.m. – 8:00 p.m. Sun Watch (Lincolnway, by HyVee Drugstore)

5:00 p.m. – 7:30 p.m. Spaghetti Supper (Methodist Church)

5:00 p.m. Bill Riley Talent Show (Plaza Stage)

6:00 p.m. Moto Cross Racing (Greene County Fairgrounds)

7:00 p.m. – 11:00 p.m. Battle of the Bands

9:00 p.m. – 1:00 a.m. Bob Pace Band (Beverage Garden Stage)

Dusk        Starwatch (Licolnway by HyVee DrugStore)