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January 2014 / Vol. 44 No. 1

Registration opens to members first for 2014 major rides Riders ready?! It’s time to get excited because the 2014 Cascade major rides are scheduled to roll! And all Cascade Club members get the benefit of early registration. While spots cannot be guaranteed, you will have a big jump on the general public in securing a spot in Club major rides as shown on the schedule to the right. After the success of the RSVP 1 “Buy-it now” option last year, we are again offering members a chance to purchase the RSVP1 “Buy-it now” option for two weeks. New for 2014 will be an RSVP 2 “Buy-it now” option. These spots will be available for immediate purchase on Tuesday, Jan. 7 at 10 a.m. for $200, in advance of the regular membersonly registration. Use “Buy-it now” to guarantee yourself a slot for RSVP 2014! We expect RSVP 1 to sell out before non-member registration, so make sure your Cascade membership is current or you’ll miss your chance to participate. Renew your membership online today at

2014 Major Event Registration RIDES



Members (Regular price)

General Public*


Aug. 15 - Aug. 16

Jan. 7 - Jan. 21, $200

Jan. 21, $115

Tues. Feb. 4, $125


Aug. 16 - Aug. 17

Jan. 7 - Jan. 21, $200

Jan. 21, $115

Tues. Feb. 4, $125

Feb. 9

Jan. 14, $23

Tues. Feb. 4, $28

May 2014 - TBD

Jan. 14, $30

Tues. Feb. 4, $35

May 31

Jan. 14, $35

Tues. Feb. 4, $40

Seattle-to-Portland (STP)

July 12 - July 13

Jan. 14, $110

Tues. Feb. 4, 120

Ride Around Washington (RAW)

August 2 - 8

Jan. 14, TBD

Tues. Feb. 4, TBD

High Pass Challenge

Sept. 7

April 1, $70

April 1, $80

Kitsap Color Classic

Sept. 21

April 1, $28

April 1, $28

Chilly Hilly Seattle Bike n’ Brews Flying Wheels

†For all major rides, registration periods open and close at 10 a.m. *Many of our major rides sell out before registration opens to the general public, so be sure to register ASAP. For early registration, discount classes and much more, become a member of Cascade Bicycle Club.

City invests in a safer Missing Link


7400 Sand Point Way NE, Suite 101S Seattle, WA 98115


PRSRT STD US Postage Paid Seattle, WA PERMIT No. 2172

by Anne-Marije Rook, Communications Director

The Seattle Department of Transportation announced last month that part of the BurkeGilman Trail Missing Link, on NW 45th Street/Shilshole Avenue, would have a two-way protected bike lane by the end of the year. NW 45th/Shilshole Street between NW 46th Street and 11th Avenue NW has been transformed into a one-way eastbound street for motorized vehicles, with a separate two-way bicycle lane to the north. SDOT is implementing these changes after longstanding safety concerns surrounding the BurkeGilman Missing Link. “We are pleased that SDOT is finally making long overdue improvements to make NW 45th Street safe for people riding bicycles,” said Elizabeth Kiker, Executive Director of the Cascade Bicycle Club. “This is a huge step toward safer connections in and

On Saturday, Dec 21, Cascade staff, Friends of the Burke-Gilman Trail and Ballard neighbors delivered hot chocolate, donuts and a big THANK YOU to SDOT workers along the Missing Link. around Ballard.” The identified segment of NW 45th Street is one of the highest bicycle collision locations in the city and also a heavy industrial area. A recent review of four years of crash data revealed that an emergency vehicle responds to a bicycle crash on NW 45th Street and Shilshole Avenue, on average,

nearly every month. For over a decade, Friends of the Burke-Gilman Trail, Groundswell NW, Cascade Bicycle Club and thousands of Ballardites have been advocating for the completion of the Burke-Gilman trail. The one-way eastbound solution comes after collaboration between CONTINUED ON PAGE 2

January 2014

New Year’s Resolutions by Elizabeth Kiker, Executive Director

At Cascade Bicycle Club, 2014 is going to be the year of achievements. We’ve resolved to do more to serve you and all people who bike (or who want to bike) in the Puget Sound Region. How? We’re going to listen. From happy hours and policy gatherings to huge events and daily rides, staff and the board are committed to listening to our members and constituents to hear how we can help, how we can serve you better, and where we are needed. We’re going to serve our members. With a communications overhaul (how do you like the new Courier? Let us know at and a brand-new website and logo, we’re keeping you up-to-date on what we are working on and why. We’re strongly committed to action … NOW. From a powerful advocacy push on the Eastside (shout out to our new hire Taldi Walter!) to the budgeted protected

by Jeff Aken, Principal Planner

Kiker and her husband at the 2013 volunteer party

bike lane in downtown Seattle, this is the time to make a difference in how Seattle moves for the next century. Join us in our work! Email me at to volunteer, ask a question, or discuss next steps. Happy 2014!

City invests in a safer Missing Link CONTINUED FROM PAGE 1

organizations, the city and area businesses. “The safety improvements are a crucial interim step, and we look forward to the outcome of the current environmental impact study surrounding the completion of the Missing Link,” said Kiker. “We are confident that the survey results will pave the way for all people to safely making their way to or through Ballard.” Other safety improvements made recently include: • Curb islands at bridge abutments at Northwest 45th Street and 15th Avenue Northwest under the Ballard Bridge • New intersection signage at Ballard Avenue Northwest and Northwest 48th Street, and at Ballard Avenue Northwest and 17th Avenue Northwest • New speed limit sign on Shilshole Avenue Northwest and Northwest 45th Street between Northwest 46th Street and 11th Avenue Northwest

Trail and Ballard neighbors delivered hot chocolate, donuts and a big THANK YOU to SDOT workers along the Missing Link. Thanks to everyone who came out in the rain to support this project!

The original South Ballard Corridor Safety Project called for installing advisory bike lanes and speed humps along Northwest 45th Street. Advisory bike lanes clarify with dotted lines where drivers can expect to see bicyclists within a driving lane. Because this roadway segment is so narrow, one-way motor vehicle travel with a separate bike lane was determined to be a better option. On Saturday, Dec 21, Cascade staff, Friends of the Burke-Gilman

After longstanding safety concerns, SDOT has made the Missing Link safer for bicyclists.


A Happy New Year: Seattle’s innovative Bicycle Master Plan will go to City Council in early 2014 Separating traffic from people Whether you’re an 8-year-old kid or an 80-year-old grandparent, getting around Seattle on a bike should be safe, easy and comfortable. When fully implemented, Seattle’s ambitious new Bike Master Plan (BMP) will make that vision a reality. The plan focuses on making bicycling a convenient, integral part of daily life and sets out to quadruple ridership between 2014 and 2030. The new plan was presented last month to the City Council for final review and should be adopted in early 2014. The plan includes 473.5 miles of new or upgraded bicycle infrastructure, including off-street paths, protected bike lanes (cycle tracks), and neighborhood greenways through a grid consisting of a “Citywide Network” and “Local Connectors.” The Citywide Network includes both neighborhood destinations and cross-town connections that are safe and comfortable for all ages and abilities. The Local Connectors provide access to the larger network and make it easier to bike within neighborhoods. When fully constructed, Seattle riders will have access to an impressive 608.3 mile network of bicycle facilities. Included in the plan are 27 “catalyst” projects that will dramatically reduce barriers to bicycling and increase safety. Examples of catalyst projects include the “missing link” of the Burke-Gilman Trail, a pedestrian/bike overpass at 47th St connecting the University District to Wallingford and redesigning the intersection at Rainier Ave S and Martin Luther King Jr. Way S to function better for all users and improve access for those walking or riding a bike. With an increased focus on safety, the BMP sets a goal to eliminate fatal bike collisions and cut bicycle collision rates in half by 2030. The BMP emphasizes protected bike lanes, where barriers separate bikes from fast moving vehicle traffic. Protective barriers can include planters, a change in elevation, parked cars or curbing. An example of this type of bike lane can be seen on Broadway in Capitol Hill. Protected bike lanes have resulted in the dramatic growth of people getting around by bike in other cities, including a 190 percent increase on Prospect Park in New York City after a protected lane was installed and also increased safety, with 89 percent fewer injuries among riders on streets with protected bike lanes according to a study in the American Journal of Public Health.

riding bikes is an important part of the Plan’s efforts to increase safety and make riding a comfortable experience. Protected bike lanes are destined for all areas of the City, including Rainier Ave S., Martin Luther King Jr. Way S, Airport Way and E Marginal Way in the south end. 2nd Ave, 4th Ave, 5th Ave, Eastlake, Westlake, Pike and Union in Downtown and Capitol Hill. In the north end, Fremont, Roosevelt, 11th, 35th Ave NE, parts of NE 65th and NE 125th. You can find a complete network map in the Seattle Bike Master Plan project library. Cascade is looking forward to supporting funding and implementation of the plan which will begin to occur in 2014 as the City plans to fully fund design work for the downtown protected bike lanes. Safety is also emphasized through the creation of neighborhood greenways. Building off the work of Seattle Neighborhood Greenways, the plan proposes 239 miles of neighborhood greenways, which are streets with low traffic volumes and speed; the routes are designed to give pedestrians and bikes a safe, low stress connection by including traffic calming, intersection improvements and signage. In addition to ridership and safety, the 2013 plan includes goals to improve equity, livability and connectivity. These goals will ensure that 100% of the households in the city are within a quarter mile of a safe, comfortable, all ages and abilities bike facility that connects all across the city. A three to five year implementation and work program that includes annual updates is forthcoming. The city’s next challenge will be fully funding the implementation of the plan and looking at all opportunities to speed the implementation of proposed facilities. In order to realize the plan’s potential, complete, connected networks need to exist that allow all types of riders to get where they need to go on low stress routes. Seattle is one of America’s top cities where people ride bikes, having the fourth highest percentage of bike commuters, trailing only Portland, Minneapolis and Washington DC. Despite relatively high commuting rates, our bike facilities and safety investments have not been keeping up with demand or growing as fast as cities like Chicago (the Bears), San Francisco and Cleveland. The 2013 Bicycle Master Plan, when implemented, will elevate Seattle’s status as one of the nation’s safest and best cities to ride a bike.

Vol. 44, No. 1

Celebrating our valuable volunteers Thank you to everyone who came out to the annual volunteer party. We celebrated another great year with a 70’s-themed party filled with costumes, music, Casino games, good food and great company. Congratulations to all the volunteers who were recognized as ‘department volunteers of the year’ for their exceptional dedication to the club as well as the thousands of volunteers who went unnamed. We couldn’t do it without you! Special recognition goes out to Allan Ohlsen, who was awarded the “2013 Cascade Bicycle Club Volunteer of the Year” title. Allan has been volunteering for Cascade since 2002. You will find him at Chilly Hilly packet stuffing parties; helping to mark the route for Red Bell, Seattle Bike ‘N Brews; and as volunteer at large at Expo. Thank you, Allan! We also want to thank outgoing board members Kevin Carrabine, Michael Snyder and Emily Moran

for their years of service in guiding the club. The Rides Committee had a number of highly respected nominees for Ride Leader of the Year, and it was too hard to simply decide on one person. So this year, the Ride Leader of the Year award was given to two great people: Dan Garretson and Kimberly Smith. Dan Garretson has done numerous STPs, RSVPs, Chilly Hillys and Cascade Tours. Twenty-three years ago he decided to give back to the club by becoming a ride leader and volunteering at events. In those 23 years, he has led over 600 Cascade rides(!), and is known as an organized and careful ride leader and a skilled and thoughtful coach. An expert on leading rides and bike gear, Dan is sought out by many riders when they are considering upgrading or buying a new bike and serves as a source of information for new ride leaders on the subjects

Creating a Better Community Through Bicycling

of bicycle purchase, maintenance and mechanical modifications. Dan is the FRUMPS (Friday Riders for Unemployed Merry Pedalers) coordinator and a supporter of TREATS and WRUMPS repeating rides. “When I have needed help, he has never turned me down,” said Jan Johnson, Ride Leader of the Year 2012, in praise. Kimberly is a classic example of a casual cyclist who becomes a super cyclist. She started by coming on Free Group Rides in 2006. She participated in the Cascade Training Series (CTS) and many of Cascade’s events. As her experience increased, so did her skills and pace. She became a ride leader and soon started leading rides. These days she leads Brisk (16-18mph) rides, helps with CTS and took on a lead role in the development, design and purchase of the highly prized CHEW jersey. Kimberly recently embarked on

yet another riding adventure by joining the Team Group Health bike racing team. Thank you Dan and Kimberly! Check out our Facebook page at for photos from the event.

January 2014

Getting Ready to Ride Series


by Berice Tannenbaum, Ride Leader

again! Starting on February 8, the 2014 GR2R series will be offered weekly on Saturdays for Eastside and Seattle riders or on Sundays for South end residents until March 29. Over the course of seven rides, the routes will progressively increase in distances and elevation gains, and two paces will be offered: leisurely at 10-12 mph and a steady pace at 12-14 mph. These paces correspond to the red and yellow CTS pace groups so if you train successfully with GR2R pace groups, you will be able to ride with the corresponding CTS pace groups when that series starts. Riders learn bike handling and group riding skills while enjoying the camaraderie that develops from riding with the same leaders and fellow-riders each week. With the GR2R series you will explore Seattle and eastside neighborhoods and meet fellow cyclists who share your pace level and enthusiasm for cycling. GR2R rides are free and available to any rider, although we urge you to join the Cascade Bicycle Club to take advantage of all of the club’s benefits. Visit ride/free-daily-rides for more information or email Stacey Williams at

When Cascade ride leaders planned the first Getting Ready to Ride (GR2R) series last winter, they aimed to offer a training series specifically for novice riders and riders who were returning to cycling after a long break . Many people dream of riding the club’s classic 200-mile Seattle to Portland ride in July and RSVP in August, but are intimidated by the need to train for long hours and many miles in the saddle. While the Cascade Training Series successfully prepares hundreds of riders every year for those milestone events, Cascade ride leaders realized that for some, three months of training just isn’t enough. But with training starting in the cold, wet winter months, would novices and returning cyclists really turn out for those GR2R? The answer was a resounding yes! “We had six rides planned starting in February and four to six ride leaders identified for each ride. Typically 60 to 65 riders showed up for each ride—folks who were willing to ride in cold, sometimes gloomy weather because they knew that riding through the winter would help prepare them for the club’s longer rides,” recalled ride leader Al Miller. “We rode 20 to 25 miles with increasing difficulty over time, and many riders experienced a fundamental breakthrough: They realized that riding in the winter can be fun.” So we are offering the GR2R











To help promote cycling, we occasionally share names with other organizations. We never share telephone numbers or email addresses, only postal addresses. May we include your name? ◊ Yes ◊ No TYPE OF MEMBERSHIP



Individual Household

 $40

 $75

 $65

 $125


 $110

 $205

Advocate Patron

 $275

 $525

 $550

 $1050


 $15

 $25

Limited income

 $15

 $25

Diane English, Editorial Assistant December contributors: Jeff Aken, Diana Bryant, Noah Down, Kailey Duffy, Megan Gray, Elizabeth Kiker, David Longdon, Ken Kisch, Ellen McCough, Tom Meloy, Cynthia Robinson, Anne-Marije Rook, Monica Smersh, Anna Telensky, Peter Verbrugge, Stacey Williams Photography by: Amanda Anttila-Oza, Brock Howell, Anne-Marije Rook, C.B.Bell Layout by: Lenore Tucker-MacLeod

The contents of this newspaper do not necessarily represent the views of the Club or any of its members. The views expressed are those of the individual contributors. We welcome your contributions! Got an inspiring story or a great photo? We welcome submissions. The editorial calendar is planned one month in advance. If you wish to contribute an article to a future issue, contact the editor as early as possible. Articles and photographic submissions are due by the 10th of the month prior to publication. Articles submitted after that will be considered on a space-available basis. All submissions are subject to editing for content and space. Queries can be emailed to:

Office Notes:

Tax-deductible donation to the CBCEF**

TOTAL ENCLOSED A check payable to Cascade Bicycle Club is enclosed. ($20 fee for all returned checks)  Please charge my / /  VISA/MASTERCARD credit card number 


/ expiration

Cardholder’s name: Signature: *Contributing members may include household and family members on their membership. **The Cascade Bicycle Club Education Foundation (CBCEF) is an IRS 501(c)(3) charity. Donations to the CBCEF are tax-deductible. Membership contributions or gifts to the Cascade Bicycle Club 501(c)(4) are not deductible as charitable contributions for federal income tax purposes.

Need to renew your membership?

Inserts:  We have room for 6 single sheet qualifying inserts in each issue.  Please Anne-Marije Rook at amrook@ for a copy of our insert policy and request form. The request and fee are due by the first of the month prior to the desired month. Advertising: Display ads can be placed in the Courier. To check availability and inquire about prices, please contact AnneMarije Rook at Let’s be Social! Follow us on

CASCADE CONTACTS Home Page: Office phone: 206-522-3222 or 206-522-BIKE Fax: 206-522-2407 Email: info@ BOARD OF DIRECTORS Note: All email addresses are @

Please detach form and return to: Cascade Bicycle Club , 7400 Sand Point Way NE, Suite 101S, Seattle, Wa 98115 ◊ New member(s) ◊ Returning member(s) ◊ Change of address Please list primary member information first, followed by household members. FIRST NAME

Anne-Marije Rook, Editor, (

President Daniel Weise • daniel.weise@... Treasurer Don Volta • don.volta@ Secretary Charles Ruthford • charles. ruthford@... Executive Committee Member-at-large Maggie Sue Anderson • maggiesue.anderson@… Directors George Durham • george. durham@... Catherine Hennings • catherine.hennings@... Dr. Rayburn Lewis • rayburn. lewis@... Mo McBroom • mo.mcbroom@... Joe Platzner • joe.platzner@… Merlin Rainwater • merlin. rainwater@... Ron Sher • ron.sher@... Jessica Szelag jessica.szelag@... Ed Yoshida • ed.yoshida@...

Cascade Bicycle Club 7400 Sand Point Way NE, Suite 101S Seattle, WA 98115

EXECUTIVE DIRECTOR Elizabeth Kiker • (206) 5239495 or Elizabeth.kiker@... SENIOR STAFF Ed Ewing, Director of Diversity & Inclusion (206) 778-4671 • ed.ewing@ … Thomas Goldstein, Advocacy Director • thomas.goldstein@... David Lee, Rides Director (415) 203-4578 • david.lee@ … Shannn Koller, Director of Education 206-696-4425 • shannonk@... Serena Lehman, Director of Membership & Outreach (206) 291-4032 • serenal@ … Kathy Mania, Finance Director (206) 498-2607 • kathy. mania@ … Anne-Marije Rook, Communications Director (208) 870-9406 • amrook@ … Tarrell Wright, Development Director (206) 240-2235 • tarrell. wright@...


Vol. 44, No. 1

Going to bike school

Tired of the rain? Go play in the snow!

by Megan Gray, Mechanic

by Anne-Marije Rook, Communications Director

A year ago my life looked very different. I was working as a consulting engineer at a highly regarded firm. I was building my career. I was checking all the right boxes. I was doing the things I believed a person ought to be doing. Yet despite all my efforts to reason, explain and justify to the contrary, I knew I wasn’t living the life I was meant to live. There are times in life when for the briefest of moments the sound of our hearts somehow manage to overcome the thoughts in our heads. For me these moments are found on my bike. It is where I want to be. It makes me incredibly happy. It leads me to people and experiences that remind me how good life can be. So one year ago I made the decision to follow my heart. To stop worrying about boxes to check and ladders to climb, and instead see where my bike would take me. This past month it led me to professional bike mechanic school –a two-week course promising to transform even the most novice home mechanic into some sort of bona fide bike-whisperer. As with many of my recent adventures I was a little apprehensive about taking the class. After all, my knowledge of bicycle maintenance was limited to the over-inflation of tires and a handful of tragic attempts at bottle cage installation. But this is where my bike decided to take me, so I knew I had to be all in. I arrived for the first day of class and anxiously made my way to the nearest open seat. As I looked around the room at the other 15 students, I started to get really nervous. What if I was the worst one in the class? What if no one wants to be my partner? Is my outfit ok? I decided I needed to try and calm my nerves, so I made my way to the kitchen where I located a freshly brewed pot of coffee. Surely nothing says calm quite like 500 milligrams of caffeine. I got back to my seat, unpacked my notebook, readied a few pens and tried my best at playing it cool.

For Puget Sound area bicyclists, the winter months tend to mean one of three things: fewer bike rides; indoor training rides or slower, wet and long base-miles in the saddle. Beat the monotony and grayness by trying something new this winter: snow biking! Snow biking, also called fat biking, has been growing quickly in the last few years as hundreds of people are flocking to cross-ountry trails with fat-tired mountain bikes instead of skis. While the pace may be slower than other disciplines of bicycling, you still get a good workout and plenty of laughs. And Winthrop, Wash., just a few hours outside of Seattle, is the perfect place to give it a try. “Last winter I had my first experience at fat biking over in Winthrop, Wash. I had heard about fat bikes from the local bike scene for a while now. Being a cyclist and growing up on snow, fat biking was something I just had to try,” said Heidi Wood from Seattle. While the warm afternoon sun provided for some slow-moving, tricky snow conditions, Wood said the overall experience was great fun. “It was a blast making your way up a hill in order to come back down like you were floating on a cloud, knowing if you do wipe out a soft snow bank was there to catch you,” she said. “I’d highly recommend everyone (even non-cyclists) to give it a try! It was a great workout and provides lots of laughs.” Anne Strombeck from Colorado had a similar experience, trying fat biking for the first time in Winthrop. “The temperatures were six below zero; I really didn’t know what I was going to be in for,” Strombeck recalled. “I joined a demo at the local cross country ski course in town and they fit me to a bike. The bike was monstrous compared to me at 40 lbs with gigantic tires. At first I thought I wasn’t going to be able to move the thing. But as soon as I got the four-inch tires

A few minutes before class began someone finally took the empty seat next to me. She warmly introduced herself as Cheryl and in a Texan accent whispered, “I hope I’m not the worst one in the class.” I gave her a reassuring smile and promised her she wasn’t the only one who may be a little nervous. For the next two weeks I learned a lot about the bike. We built a wheel and overhauled a hub. We took apart bottom brackets and adjusted drivetrains. I finally learned that sometimes ‘righty is not always tighty’. And I even wrapped a set of bars without it looking like a total disaster. I may not be to the status of ‘whisperer’ quite yet but maybe someday. And while I learned many things I was expecting, I also learned a few things I wasn’t. I learned that it matters little whether you race your bike, commute on your bike, play in the dirt with your bike or wrench on your bike: there is something undeniably special about a person and their bicycle. It teaches us something about ourselves, about one another and about life. It challenges us to surprise ourselves, to push ourselves and to never take ourselves too seriously. A year ago my life looked very different. And while I’m not sure how it will look a year from now, I do one know one thing for certain: it will look better from the seat of my bike. It always does.

“While I’m not sure how [my life] will look like in a year from now... it will look better from the seat of my bike. It always does.” - Megan Gray

Creating a Better Community Through Bicycling

Pictures courtesy of Methow Valley Photography

“As soon as I got the fourinch tires (at 3psi) onto snow I felt like an astronaut on the moon… as soon as I hit my first downhill, I was in love.” – Anne Strombeck (at 3psi) onto snow I felt like an astronaut on the moon. The bike was so nimble and responsive, gliding through the snow, bouncing all the way. As soon as I hit my first downhill, I was in love.” Strombeck compared fat biking to riding a very capable, full-suspension mountain bike. “The fat bike did not falter while plowing through 6 inches of snow and smoothly coasted on the groomed sections of the trail,” she said. “I would encourage any mountain bike enthusiast to give this bike a try. It is fun, nimble and quick in the snow. Actually, I would recommend fat biking to anyone who loves to ride their bike and play in the snow; just remember to bundle up!” But before you pack your car and head down to Winthrop, be warned. From what we’ve been told, the danger of fat biking is that you might end up liking it so much, you’ll spend your entire winter in the snow, debating how you are going to convince your significant other to let you add yet another bike to your stable.

January 2014

Team Parkinson’s and the STP

Stoking our fires within from atop a tandem

I don’t know what it was about that Team Parkinson’s STP jersey. It meant so much to me. On the Cascade Bicycle Club Flying Wheels ride I came up next to a Team Parkinson’s group at a light and had to tell them right away that I was on the team too, I just didn’t have my jersey yet. Was it the sense of belonging that I was after? Was it striving for something to prove that I don’t have Parkinson’s disease? Was it doing something for others through the donations I would raise? When Team Parkinson’s had their potluck for all the riders, my wife said I was quick to point out to her the people around us that had their jerseys already. Where did they get them? Where is mine? When will they hand them out? Team Parkinson’s was created by Northwest Parkinson’s Foundation to improve care and enhance wellness for all those living with Parkinson’s and it was a great experience being on the team and getting in a great ride as well. I started my training in January. I remember riding over the I-90 Bridge to work on a clear, dark and cold morning I could see by the tracks in the frost that I was only one of three other riders over the bridge braving the cold. Then in May I fell off my bike. It wasn’t the Parkinson’s, I swear. It was the edge of the driveway where it meets the street. It was practically the size of a curb and I hit it at too small of an angle. I just got skinned, bruised and a sprained wrist. I was able to start riding again five days later. I was concerned about having someone to ride the STP with but that worked out great too. I ran into Dave Covey who was so generous and inclusive. He said, “Sure, ride with us. We’re doing it as a relay.” It was me and Dave and Ellen McGough, who runs a University of Washington tandem bicycle study that measures the beneficial effects of bicycling on people with Parkinson’s. We got mixed up the morning of the ride and didn’t start together

Have you ever participated in a spinning class? Surely many of you have, but have you ever take a spinning class on a tandem? Spinning is a great way to have fun and gain fitness but not everyone has the confidence or the muscle power and stamina to do it alone. Riding tandem adds teamwork, camaraderie and support to the mix! For people with Parkinson’s disease, riding tandem with an experienced captain provides a boost to sustain pedaling at a higher cadence, intensity and consistency than riding solo. The UW Tandem Biking Program led by Ellen McGough, PT, PhD, is an innovative indoor cycling class in which people with Parkinson’s disease train with experienced cyclists on tandem bicycles. The class is offered at Seattle’s Magnuson Park Brig through the University of Washington Department of Rehabilitation Medicine in partnership with Outdoors for All Foundation and Seattle Parks and Recreation. UW Doctor in Physical Therapy students and volunteers from the community come together to ride as captains, providing pacing and encouragement for individuals with Parkinson’s. Participants with Parkinson’s have reported positive changes as a result of the program, including feeling stronger and more stable on their feet, walking with increased ease, feeling more energetic, being in a better mood and sleeping bet-

by Ellen McCough, PT, PhD; Cynthia Robinson, PT, PhD; and Monica Smersh

by Ben Kisch, proud STP finisher

Kisch and fellow Team Parkinson’s riders at STP 6

but lucky for me, unlucky for Dave, he had a flat less than a mile out. That had to be some kind of STP record I figure. I met up with Dave and Ellen and we fixed his flat and we were on our way. We rode together to Spanaway where Dave went off to find his relay. Ellen and I rode on to Centralia. She had to go on to Vader so we went our own ways. I found my family and we drove up to Tumwater for the night. I was feeling pretty good that evening. I just had saddle sores and sore on my hands possibly a remnant from my earlier fall. Strength wise and energy wise I was good. In the morning, the family shuttled me back to start the ride at about 7:30. I had no one to ride with so my plan was to beat feet and catch up with Ellen and Dave somewhere between Centralia and Lexington. Man, my saddle sores kicked right in after the first mile. At a stop light a fellow rider mentioned the saddle butter. I had never used any before so I had no idea if it would help, let alone how to apply it. I had a sample in my fanny pack and smeared some where the “sun don’t shine.” What a life saver, wow! I knew I could make it now. I felt stronger on day two. I was passing people and people were passing me. It was great fun: forming and re-forming pace lines going 20 mph. I stopped very little. I did stop at the Team Parkinson’s food stop, though. The gourmet food they provided was excellent, complete with vegetarian food for me, my favorite electrolyte drinks and camp chairs in the shade. My family was there volunteering and it was all too easy to hang out, eat and take pictures. I had to kick myself and get going. Heck, I had 50 miles to go. I stuffed some gourmet goodies in my pocket, also provided by the team, and was on my way. I completed in good time, feeling great. Somehow I got there ahead of Ellen and finished before her. I must have passed her in the “land of the pass throughs.” I don’t CONTINUED ON PAGE 8

ter. Participants attribute much of their success to the supportive class environment and camaraderie between the captains and stokers. The tandem class provides just the right amount of support, camaraderie and physical training for participants with Parkinson’s to obtain their goals and achieve an enormous sense of accomplishment. Tandem stokers also participate in a research study on the effects of tandem cycling on motor and nonmotor function. They partake in a host of activities to assess walking, balance and quality of life. Information about their training efforts is gathered with a new research bicycle. A team of physical therapists collaborated with Seattle’s R & E Cycles to design and fabricate a tandem research bicycle and training system, painted in Husky purple and gold! This system allows researchers to measure pedaling power, symmetry and efficiency during tandem and solo rides. Do you know someone with Parkinson’s disease who might want to participate? Or, are you an experienced rider who would you like to volunteer as a captain? If so, you can: email: or call (206) 598-4561.

High Performance Cycling powered by Cycle U: Open House and 2014 kickoff party by Tom Meloy and David Longdon, HPC team members

Are you a Seattle-area cycling enthusiast ready for a new challenge? Come meet the High Performance Cycling team at its 2014 kick-off meeting. Founded in 2007, the Cascade Bicycle Club’s High Performance Cycling Team is for cyclists who like to ride fast, hard, far and climb hills, but without a racing focus. The HPC program is designed to support athletic cyclists who want to improve their skills and fitness and ride with others who have similar skills and ambitions. A hallmark of the HPC program is that we emphasize safe group riding and paceline skills. The High Performance Cycling Team is best suited for cyclists who: - Are committed to improving their fitness and cycling skills - Are able to or aspire to ride at the Cascade Bicycle Club’s “strenuous” effort level or above - Possess the endurance to ride over 50 miles - Are comfortable with, or desire to master paceline and group

riding techniques Team HPC has approximately 80 members with ages ranging from early 30s to early 60s. Our members target challenging event rides including the Chelan Century, Flying Wheels, Seattle to Portland in one day, RAMROD and the High Pass Challenge. Although we aren’t a racing team, some members do occasionally compete in multi-sport events and triathlons, individual time trials and, in 2014, HPC plans to field a four-person relay team at the Race Across Oregon and/or the Coup de Cascades. In 2013 a four-man HPC team won the ~518 mile Race Across Oregon in a time of 28 hours 33 minutes. The kick-off meeting will include time for socializing as well as a presentation on: - An overview of Team HPC - Highlights of the 2013 season - An overview of the Team’s 2014 calendar, including the fitness performance testing program and CONTINUED ON PAGE 10

Vol. 44, No. 1

Fantastic shows for all to enjoy at the Seattle Bike Expo! March 1 and 2 Pier 61 Smith Cover Cruise Terminal & events center Seattle $10 one day, $12 two day. (Kids 15 and under Free)

We are only two months away from opening the doors of the 2014 Seattle Bike Expo, the true official kick- off events of the Pacific Northwest cycling season. At time of press we are filling up two floors of exhibitor space and finishing up the presenter schedule quite nicely. The plush venue at Smith Cove Pier 91 is really one of the top venues Expo has enjoyed using over the years, with fantastic views and over 150,000 square feet of show space. Art: For 2014 we are happy to feature three distinct performance areas on site, plus the always popular Classic Bike Show and Expo photo contest. Bicycle Acrobats: We are proud and super excited to be able to bring back the crowd sensations from Europe for another jaw-dropping and mind boggling weekend of skills, thrills and ultimate bike beauty: the world champion

Artistic Cyclists. Corinna Hein, Lukas Matla and Stefan Mutu will be performing multiple shows all weekend with some new moves especially designed for the Seattle event. In past shows these amazing athletes have brought the crowd to cheers and awe as they twist, turn and generally perform jaw-dropping stunts that are truly of Cirque du Soleil quality. Stunts: Trials riding is an extreme test of bicycle handling skills as athletes ride over all kinds of obstacles, both natural and manmade. It’s also a great spectator sport since most courses can be seen from one spot. At Expo the NW Trials team will wow you with what they can do – no obstacle is too big, no rail too narrow, no spot too tight. Kids Fun: Kids of all ages will surely love our dynamic shows, but to add to the fun, check out the Kids Bike Zone on the top floor at Expo. We will feature an Expo Treasure hunt, arts and crafts, Bike carnival, a learn to ride session and much more.

on offering presentations on many subjects and genres. This year, visitors can expect a women’s cycling chat, a Seattle bicycle advocacy panel, and the always great “Intro to STP”. Speakers: Everyone’s favorite world bicycle traveler, Willie Weir, will return to Expo to report on his recent Portugal adventure; Joe Kurmaskie AKA the “Metal Cowboy” will talk about his latest book and possible new TV series; come get inspired by cycling coach Craig Undem; and more! Visit our website for more information and look for the full listing of vendors and presenters in the February Courier. See you at Expo! P.S. Want to get in free to the show and help out a great cause? Bikeworks is once again accepting bike donations in the parking lot-give a bike and get a free pass to the big show.

Presentations: Of course Expo is always changing and prides itself

Cascade Presentation Series “Going Dutch with your Bike” with Jeff & Louise Davis Tuesday, Jan. 14, 7 p.m. Seattle REI store, 222 Yale Ave N Free entry!

This past summer long-time Cascade members Jeff and Louise Davis headed to Europe with their tandem for a trip from Hungary to Holland, following the Danube and Rhine rivers. Just as they finished a 10-day ride through Hungary, that plan went bye-bye when the Danube and Rhine started flooding. What to do with the next seven weeks? They threw out all their planning and turned the trip into a Tour of Hungary and Holland. They think it turned out better than the original plan. Why? As they will tell and show you, the Netherlands is not just bike-friend-

ly, it’s over-the-top bike-friendly, with cycling facilities that sound like fantasies, such as ferries and even a large drawbridge that are just for pedestrians and bikes. Jeff and Louise will show you some of the beauty and history they found by bike in Hungary and Holland, and even more of the network of bike trails and bike routes that made their trip so terrific, along the Danube in Hungary and in every corner of Holland as they biked through nine of its 12 provinces in their seven weeks there. They’ll also take time to show you how easy (and affordable) it is to have a bike trip beyond belief, even when you plop yourself down with no planning or preparation whatsoever, in the cycling Nirvana of the Netherlands.

“You’ll be staying another night: Tales from an epic New Zealand Adventure”

An evening with Willie Weir Tuesday, Feb 11, 7 p.m. Seattle REI store, 222 Yale Ave N Advance Tickets available at $8 for CBC Members, $10 for non-members

He had to change his name. He almost died...twice. He was accosted by possums. He slept in a dead man’s cabin. He was held hostage by a band of bagpipers. Before hobbits came to New Zealand, Willie Weir spent over four months pedaling “the land of the long white cloud”. Come experience the sights and stories from this epic adventure. It will leave you desperately scrounging for enough frequent flier miles to get you Down Under.

The 2014 Bike Swap: a bargain-hunter’s paradise

Love a good, thrifty find? Need a new bike or component but are feeling a little broke after the holidays? Then don’t miss Cascade’s annual Bike Swap. Taking place on Sunday, Feb. 9, the Seattle Bike Swap is a bike bargain hunter’s paradise. This huge bike garage sale features more than 100 vendors with great deals on new and used bikes, gear and collectibles. Adult admissions are just $5 and kids 15 and under are free all day. Early VIP entry is available for $20 for those looking to get a headstart on bargain-hunting. Consignment: If you have a complete bike you want to sell but don’t want to rent a sellers space, we do offer consignment. We will try to sell your bike for you for a fee ($10 plus 10% of the selling price). If you’re looking for top dollar on your bike this is NOT the place for you. Bikes are priced to move, and all proceeds benefit the Major Taylor Project. Donation: Got a used bike you no longer need? You can donate used bikes to the Major Taylor Project to ensure kids from all backgrounds have access to fun and safe cycling (don’t worry, we’ll take care of any repairs). Details: Seattle Bike Swap Sunday, Feb. 9. 9 a.m. – 2 p.m. (VIP entry at 8 a.m.) Seattle Center Exhibition Hall, 225 Mercer St. For more information, check out the Seattle Bike Swap webpage on, or email David Douglas at events@cascadebicycleclub. org with questions.

For all our 2014 events visit Cascade. Org/Calendar

Creating a Better Community Through Bicycling

January 2014

Touring Switzerland by Erik Solberg, past Jura Tour rider

Enjoying the natural beauty within and surrounding large cities is not a trait only found in the Pacific Northwest; it can be experienced on Bike Switzerland’s Jura Tour. Day One begins in a hip, sleek Basel hotel and ends in a quaint room in Saint Hippolyte, a seemingly ancient French town of less than a thousand people buried in a valley amidst huge tree-riddled mountains. The Jura mountain range, extending along Switzerland’s western border with France, features small towns that have been largely forgotten by outsiders. Their beauty and hospitality are beginning to be recognized, and many of the roads on the French side of the mountain range were used in recent editions of the Tour de France. Bike Switzerland’s Jura Tour takes bicyclists from Geneva north to Basel along the Swiss side of the border and back to Geneva through the French countryside. Other than the two nights spent in a four-star Basel hotel, each evening is spent on a hotel patio surrounded by more mountains than buildings. Most nights feature a 3+ course meal and include specialties like a wheel of 12 local cheeses in Les Molunes, a taste of authentic absinthe made in the building next door in Couvet, or three courses of frog in Le Luisans.

The showcasing of local goods and regional pride is what makes the Jura Tour so unique. Yes, there are quicker ways from point A to point B. Yes, the itinerary could follow the Swiss National Bicycle Routes exactly. Yes, there probably are more famous hotels. But every scenic turn, every deviation from the guide book, and every lodging choice has been scouted beforehand and is reassessed after every tour to make sure bicyclists are experiencing Switzerland’s (and, when applicable, France’s) best. That the Bike Switzerland team was able to find views, roads, and small towns that stand out amongst all of Swizterland’s beauty is quite the feat. The Jura Tour includes 9 days of cycling and 7,000 meters of climbing over 700 kilometers. The hesitant should be comforted by the fact all Bike Switzerland bicycles have a triple chainring, almost 1,000 of those meters are gentle climbing on the first day, and every rider is provided with a GPS and guidebook. These additions allow individuals the opportunity to travel at their own pace and regroup throughout the day. Nearly all of the 700 kilometers are on Swiss National Bicycle routes, weaving through pastures, or on roads that see more bicyclists than cars, so there is little pressure to hurry.

Learn more at cascade. org/international-tours

Digit-saving tips for riding in extreme conditions by Anne-Marije Rook, Communications Director

Courtesy of Amanda Anttila-Oza

Last month in Bend, Ore, I rode my bike in some of the harshest weather conditions I have ever experienced. We woke up that first morning to find that the outside world had been covered in a fresh, white blanket of puffy snow. It continued to snow all day. As my teammates and I ventured out of our rental house to pre-ride the cyclocross race course that day, temperatures were plummeting quickly. 5°F…3°F…0°F. Soon we were experiencing sub-zero temperatures with a brutally cold wind chill. It took all of 10 minutes for my rear V-brakes to freeze up, and I was unable to use my rear brakes for the entirety of the ride. The course hadn’t quite been laid out yet so we plowed through four inches of fresh snow. My fingers were aching painfully and my toes soon went numb. Yet, despite the harsh conditions, it was terribly fun to play in the snow. I felt like a kid. Overnight, more snow fell and the wind chill reached near record lows –somewhere in the -20s— forcing the city of Bend to cancel its annual Christmas parade. Yet, in true cyclocross-spirit, the racing continued. Riding in those conditions in spandex is probably not something most people would be eager to do, but I did learn some valuable tips on how to make extreme winter

riding manageable and fun: - Lube, de-icer and pam. These three items, applied strategically, kept my bike running all weekend long. Apply lube to a clean bike as you normally would. Then, carefully spray deicer on your brake springs, your derailleurs and pedals spindles. Finally, to keep snow from sticking to your bike, apply pam to your pedals, derailleurs and the underside of your frame. Pam the bottom of your shoes, too! - Surgical gloves and plastic bags. In desperation for anything that would keep my fingers alive, I wore multiple layers of gloves. The problem with biking is that you can’t just throw on some mittens and call it good. You need to keep a certain level of dexterity to shift and brake. On my hands, I would start with wearing surgical gloves. These thin layers of latex provided wind- and water-proof protection. Also, they do not breathe whatsoever, which in this case was a good thing as they trapped in whatever warmth was coming from my hands. I then pulled on a thin liner and finished with the thickest cycling gloves I own. While nothing seemed to keep them from going numb on day one, this method offered much comfort on day two when the temperature were around 10 degrees. On my feet I wore two layers of socks and then slipped my toes in CONTINUED ON PAGE 10

Team Parkinson’s and the STP CONTINUED FROM PAGE 6

know if they call it that anymore but south of Longview on the Oregon side you pass through the town of Deer Island and then you pass through the town of St. Helens and then Scappoose, to name a few. The best part was just past the finish line at the Team Parkinson’s tent and there was Larry Jacobson from Northwest Parkinson’s Foundation. I only met him once before but there he was, grinning from ear to ear and congratulating me and so interested in hearing how I did. Oh and he was handing out the free beer tickets. The Team Parkinson’s experience was 8

really important to me, giving me the motivation to do this event and to improve my Parkinson’s situation. I was told I have Parkinson’s a year and a half ago and I thought my body was going to be on a slow steady decline but I am so grateful to know now that I am getting better and not worse. I really have to thank the Northwest Parkinson’s Foundation, Team Parkinson’s, Cascade Bicycle Club and all the people that made it happen. It was amazing how they were able to turn a really bad thing, Parkinson’s, into something good. Keep it up.

Vol. 44, No. 1


TUESDAY, JANUARY 7 TREATS: Winter on the Eastside 30 mi - Steady - Hilly - Online map - Occasional regroup Start: 10:30 a.m. from Juanita Beach Park, Kirkland Ride Leaders: Jane and Don Volta A HILLY ride in and out of Kirkland with a lunch stop. Route and distance are weather dependent. Drizzle/fog/ice/snow cancel. MEETS after Dark 22 mi - Moderate - Hilly - Online map Occasional regroup Start: 6:00 p.m. from S. Bellevue Park & Ride, 2700 Bellevue Way SE., Bellevue Ride Leaders: Nan Haberman, Alexa Volwiler Midweek Eastside Evening Training Series on Tuesday evenings incorporate local hills. Two paces: Brisk and Moderate using a common course. Good head and taillight required; fenders optional. Steady rain cancels.

THURSDAY, JANUARY 9 Eastide Tours Evening Ride Ride Leader Certification Class Start: 6:30 p.m. at Cascade Bicycle Club, 7400 Sand Point Way NE., Seattle Ride Leader: Jenny Anderson Would you like to lead your own Cascade Free Group Rides? Become a Certified Cascade Ride Leader! To register for the class, email your NAME, CASCADE MEMBER NUMBER, and a CONTACT PHONE NUMBER (home, cell, or work) to rlcert@ Details online.

FRIDAY, JANUARY 10 FRUMPS: Northeast Meander 40 mi - Moderate - Some hills - No map Occasional regroup Start: 10:00 a.m. from Woodinville Sports Field Parking Lot, 17300 131st NE., Woodinville Ride Leader: Chris Nelson Tour Woodinville/Redmond/Kirkland with lunch stop. Actual route depends on weather, will return to start if steady rain falls. Ice/snow cancel. Friday Riders: Go to Lake Forest Park 25 mi - Leisurely - Some hills - Online map - Frequent regroup Start: 10:00 a.m. from Gas Works Park, Seattle Ride Leader: Bill Lemke We’ll pedal to Lake Forest Park weather permitting, either via Interurban Trail and Burke-Gilman return or on the trail both ways. Lunch at 3rd Place Books. Ice/ snow cancels.

SATURDAY, JANUARY 11 Country Rides: Winter Training Series #1 38 mi - Moderate - Hilly- Online map - No regroup Start: 9L00 a.m. from Element Cycles, 8215 160th NE., Redmond Ride Leaders: Carol and Ralph Nussbaum Hosted jointly with Seattle Randonneurs, this is the first of these self-paced, selfguiding rides with camaraderie and encouragement offered but no sweeps. Be prepared for good hill climbs. Be there by 8:30 to sign in. Ice/snow cancels.

SUNDAY, JANUARY 12 CHEW series #2 35 mi - Brisk - Hilly - Online map - Occasional regroup Start: 9:30 a.m. from S. Bellevue Park & Ride, 2700 Bellevue Way SE, Bellevue



Ride Leaders: Wilfried Mack, Daniel Kelly, Alexa Volwiler, Tim Thomas, Kimberly Smith

Enjoy a scenic city ride looping through UW, Windermere and Laurelhurst heading downtown via Interlaken Park and South Lake Union. Weíll lunch on Dravus St near Interbay. After a climb to Discovery Park, return on the Ship Canal Trail to GWP. Steady rain cancels.

35 mi - Steady - Hilly - Online map - Occasional regroup Ride Leaders: Patricia Urton, Matthew Wong, Joni Griffis, Alexa Volwiler 35 mi - Moderate - Hilly - Online map Occasional regroup Ride Leaders: Rick Urton, Sandy Navarro, Cathy Henley, Alexa Volwiler 35 mi - Strenuous - Hilly - Online map Occasional regroup Ride Leaders: James Coliz, Robert Dennis

FRIDAY, JANUARY 17 FRUMPS: Alki Loop from Russel Road Park 48 mi - Moderate - Some hills - Online map - Occasional regroup Start: 10:00 a.m. Russel Road Park, Kent Ride Leader: Jan Van Fredenberg Join me for a ride to Alki for lunch. And return via West Marginal Way and the Christianson Trail. Call ride leader if in doubt about weather, as ice and/or freezing temperatures cancel. Friday Riders: Go to the Seattle Design Center 25 mi - Leisurely - Mostly flat - Online map - Occasional regroup Start: 10:00 a.m. from Gas Works Park, Seattle Ride Leader: Norm Tjaden Ride to the Center for Contemporary Art (COCA) and other galleries at the Georgetown location. Bring lock. There will be a lunch stop. An urban ride with traffic. Showers/ice/snow cancel.

SATURDAY, JANUARY 18 Country Rides: Winter Training Series #2 56 mi - Moderate - Hilly - Online map Occasional regroup Start: 9:00 a.m. from Newcastle Beach Park, 4400 Lke Washington Blvd., Bellevue Ride Leader: Carol and Ralph Nussbaum Be there by 8:30 to sign in. Ice/snow cancels.

SUNDAY, JANUARY 19 CHEW series #3 35 mi - Brisk - Hilly - Online map - Occasional regroup Start: 9:30 a.m. from Marina Park, Kirkland Ride Leaders: Daniel Kelly, Alexa Volwiler, Carl Wainwright, Cathy Henley, Kimberly Smith 35 mi - Steady - Hilly - Online map - Occasional regroup Ride Leaders: Machiko Threlkeld, Alexa Volwiler, Rick Urton, Matthew Wong 35 mi - Moderate - Hilly - Online map Occasional regroup Ride Leaders: Sandi Navarro, Joni Griffis, Alexa Volwiler, Roberto Latino 35 mi - Strenuous - Hilly - Online map Occasional regroup Ride Leaders: James Coliz, Alan Tagstrom, Alexa Volwiler

TUESDAY, JANUARY 21 TREATS: Seattle Loop 32 mi - Steady - Some hills - Online map - Occasional regroup Start: 10:00 a.m. from Gas Works Park, Seattle Ride Leaders: Leslie Weppler

Creating a Better Community Through Bicycling

MEETS after Dark 22 mi - Moderate - Hilly - Online map Occasional regroup Start: 6:00 p.m. from S. Bellevue Park & Ride, 2700 Bellevue Way SE., Bellevue Ride Leaders: Alexa Volwiler, Rick Wiltfong MEETS after Dark 22 mi - Moderate - Hilly - Online map Occasional regroup Ride Leaders: Robert Dennis

THURSDAY, JANUARY 23 MEETS-Marymoor 25 mi - Moderate - Some hills - Online map - Occasional regroup Start: 5:45 p.m. from Marymoor Park East parking lot (free), baseball field #6, Redmond Ride Leader: Nan Haberman, Sandi Navarro

FRIDAY, JANUARY 24 FRUMPS: Kenmore to Snohomish 45 mi - Steady - Hilly - Online map - No regroup Start: 10:00 a.m. from Logboom Park, Kenmore Ride Leader: Daniel Garretson and Peter Hallson Rural ride to Snohomish for lunch, then return via Broadway, Maltby and Woodinville. Steady rain/snow/ice cancel.

SATURDAY, JANUARY 25 Meet the High Performance Cycling Team 35 mi - Brisk - Mostly flat - Online map Frequent regroup Start: 9:00 a.m. from Sam Smith Park, 1400 Martin Luther King Jr. Way S., Seattle Ride Leader: David Longdon Interested in learning about Cascade High Performance Cycling? Attend a short discussion about the team and then ride counterclockwise around the south end of Lake Washington with a stop at Coulon Park in Renton, and proceed to Mercer Island. Showers cancel. Country Rides: Winter Training Series #3 51 mi - Moderate - Hilly - Online map No regroup Start: 9:00 a.m. from Starbucks, 27008 92nd Ave. NW., Standwood (Camano Island) Ride Leaders: Carol and Ralph Nussbaum

SUNDAY, JANUARY 26 CHEW series #4 40 mi - Brisk - Hilly - Online map - Occasional regroup Start: 9:30 a.m. from Wilmot Gateway Park, Woodinville, Ride Leader: Alexa Volwiler 40 mi - Steady - Hilly - Online map - Occasional regroup Ride Leaders: Patricia Urton, Joni Griffis, Alexa Volwiler, Scott Blachowicz 40 mi - Moderate - Hilly - Online map Occasional regroup Ride Leaders: Sandi Navarro, Alexa Volwiler, Rick Urton, Cathy Henley 40 mi - Strenuous - Hilly - Online map -

SUNDAY, JANUARY 26 cont Occasional regroup Ride Leaders: James Coliz, Robert Dennis, Alexa Volwiler

TUESDAY, JANUARY 28 TREATS: Redmond Ridge to Carnation 35 mi - Steady - Some hills - Cue sheet No regroup Start: 10:00 a.m. from QFC Redmond Ridge, 23475 NE. Novelty Hill Rd., Redmond Ride Leaders: Clarice Sackett Join us for a ramble through rural King County. Meet at QFC parking lot in time to leave at 10 a.m., bathroom available. Lunch stop in Carnation. No rain cancelation. MEETS after Dark: Brisk Ride Leaders: James Coliz, Robert Dennis MEETS after Dark: Moderate Ride Leaders: Rick Wiltfong

FRIDAY, JANUARY 31 FRUMPS: A Winter Ride 40 mi - Moderate - Hilly - No map - Occasional regroup Start: 10:00 a.m. from Marymoor Park East parking lot, Redmond Ride Leaders: Jack Crumley, George Meredith Actual route to be decided; lunch stop included. No cue sheet. Showers/ice cancel. FRIDAY RIDERS: Go North from Green Lake 25 mi - Leisurely - Some hills - No map Frequent regroup Start: 11:00 a.m. from the SW corner of Green Lake, 5900 W. Green Lake Way N., Seattle Ride Leader: Jan Johnson Come on a recreational ride mainly on city streets north to Shoreline with a loop back to Green Lake. Park in the paved lot. Please pump up tires and check brakes in advance Showers/frost/ice/ snow cancel.

SATURDAY, FEBRUARY 1 Country Rides: Winter Training Series #4 70 mi - Moderate - Hilly - Online map No regroup Start: 9:00 a.m. from Haggens Market, 1301 Ave D., Snohomish Ride Leaders: Carol and Ralph Nussbaum


MUMPS: Do the Lake 49 mi - Moderate - Some hills - No map Frequent regroup Start: 10:00 a.m. from Logboom Park, Tracy Owen Station, Kenmore OR 11:15 a.m. from Leschi Starbucks Ride Leaders: Craig Mohn Join me for a counterclockwise loop of north Lake Washington with a food stop. Distance and route may vary. Contact the ride leader with questions. Rain/ice/ snow will cancel.

TUESDAY Cycle Tuesdays 35 mi - Super-strenuous - Hilly - No map - Occasional regroup Start: 5:45 p.m. from Gene Coulon Pk next to Kidd Valley, Renton Ride Leaders: Russel Moul and Stephen Else Join us for year-round training rides for one-day STP. Fast pacelines, and rides stressing safety, cooperation and group riding skills. Lights required. No parking CONTINUED ON PAGE 10

January 2014

TUESDAY cont in Coulon lot. Ice/snow cancel. Eastside Tours Evening Ride 25 mi - Brisk - Hilly - No map - Frequent regroup Start: 6:30 p.m. from Overlake Transit Center, 15590 NE. 36th St., Redmond Ride Leader: Eric Gunnerson Join us as we explore various routes on the Eastside. Lights required; showers cancel.

THURSDAY MEETS-Marymoor 25 mi - Moderate - Some hills - Online map - Frequent regroup Start: 5:45 p.m. from Marymoor Park East parking lot (free), baseball field #6, Redmond Ride Leader: Nan Haberman and Kimberly Smith For those willing to ride in the dark and unable to make it to Wednesday Bellevue MEETS. Good head- and taillights are required, fenders appreciated. Showers cancel.

For a complete listing of this month’s rides, see For more free group rides, please visit www. On Twitter? Tag your tweets and twitpics with #dailyrides. In order to pick a rides that suit your style, skills and energy level, use the following guidelines: Easy: Under 10 mph Leisurely: 10-12 mph Steady: 12-14 mph Moderate: 14-16 mph Brisk: 16-18 mph Strenuous: 18-21 mph Super Strenuous: 22+ mph Mostly Flat: Trails and/or mostly flat roads with a possible gentle upgrade Rolling: Climbs are short and easy, not too numerous. Some Hills: A few short steep hills, some moderate upgrades and/or longer gentle climbs. Hilly: Many true hills, but none outrageous. Extremely Hilly: Steep & long climbs with grades >9% and/ or mountain passes Off Road: Significant unpaved sections. Weather conditions may cancel the ride. Helmets are required on all rides. Earbuds/ headphones are not allowed on any Cascade ride. All riders are required to sign a waiver form. Children 15 and under must be accompanied by parent or guardian. Riders are expected to be ready to ride at the time listed. Participants do not have to RSVP, simply show up to join the fun! 10

High Performance Cycling powered by Cycle U

S.L.O.W. rides inspire senior ladies by Merlin Rainwater, Cascade Boardmember


coaching clinics - An overview of the Team’s equipment and nutrition discount program with Cycle U Team HPC’s partner is Cycle University, a cycling school that focuses on teaching riders of all levels how to improve rapidly. It is run by former pro-cyclist Craig Undem and a staff of professional coaches. Cycle U offers coaching, private lessons, ICE spin classes, and equipment sales and repair. For more information or to join the team, see the High Performance Cycling page listed under Ride/Free Daily Rides at www., or the Team Page at The cost is $100 per year. Membership in the Cascade Bicycle Club is required. You may join the team at any time of year, but will get the most out of your membership if you get in on the action at the kick-off meeting. Details: Saturday, Feb. 8 from 4 to 6 p.m. at Cycle U West Seattle, 3418 Harbor Avenue Southwest, Seattle.

Digit-saving tips for riding in extreme conditions CONTINUED FROM PAGE 6

a plastic sandwich baggie to shield them from the cold wind. - Buff. Buffs offer versatile protection. One can wear them in many different ways – scarf, headband, balaclava or skullcap – but I mainly used mine to keep my neck warm. - Headband. This was a key one for me. My discomfort level decreased significantly from not having painfully cold ears. - Vaseline. Not only does Vaseline prevent your skin from drying out, it also offers a nice layer of protection from the icy cold wind. Apply Vaseline to your exposed lips, chin, nose and cheeks. - Rain pants. If you’re just playing in the now (versus racing), rain pants add an extra layer of warmth and they keep you dry when, inevitably, you fall over in the snow. - Spin. Get out of the big gears and spin, the speedy movement helped my core warm up much more quickly. Once my core was warm, it would take about 20 to 30 minutes for my fingers to thaw out.

I’m 67 years old, recently retired and in good health. I use my bike to get around and rarely feel the need to get in a car. Most of my friends who are my age or older never ride bikes, although almost all of them rode when they were younger. I think they’re missing out on one of life’s best pleasures, and I’d like them to ride with me. That’s why I came up with the idea of slow rides for Senior Ladies On Wheels (S.L.O.W.). S.L.O.W. rides are short, easy social rides on low-traffic neighborhood streets or trails. Since I started leading S.L.O.W. rides in October, several women have been inspired to get back on the bike. One woman drove all the way from Sammamish to ride 3.5 miles on the first S.L.O.W. ride because she hadn’t ridden in over a year and wanted to ease herself back onto her bike. A recently-retired friend says she was inspired to start biking again after seeing Facebook posts about S.L.O.W. rides. “I have bad knees and can’t even walk a mile, but I can easily ride ten miles on the trail near my house,” she told me. “I saw your posts and figured if Merlin can do it, so can I!” A few weeks ago I was riding around Jefferson Park on the top of Beacon Hill after scouting a route for a new S.L.O.W. ride. As I cautiously eased past a gray-haired woman walking on the trail, I recognized my old friend Claire. I got off my bike, we hugged enthusiastically, and then I walked with her around the park. We traded updates about our lives - we hadn’t seen each other for several years and I told her about the S.L.O.W. rides I was planning. Claire was recovering from a series of health problems, walking daily in the park to rebuild her strength. Seeing me on my bike made her long for the days when she used to ride. I invited her to join a S.L.O.W. ride, but she was too unsure of herself to ride with a group. So I suggested we meet in the park and try riding together.

A few days later, Claire loaded her bike on the bus as she headed for work. On her lunch break, she put the bike back on the bus and unloaded it at Jefferson Park, where I was waiting for her. She wobbled a little riding towards me from the bus stop but by the time we had made one loop of the park, she was riding steadily. I thought she would want to stay on the flat trails on her very first ride, but she insisted on riding up the slope to the overlook - and then doing it again, and again. We rode around and around that beautiful park, catching up on years of conversation. I lost count of how many loops we made. Eventually Claire announced she had to head back to work. Rather than go to the nearest bus stop, I suggested we ride a few blocks on the new Beacon Hill Greenway to the Light Rail station so she could ride back to work on the train. I was about to say goodbye at the Light Rail station when Claire announced, “I think I can ride my bike the rest of the way - just point me in the right direction!” I looked at her sternly and ask, “Are you sure?” She was sure. I rode with her most of the way, to make sure she made it back to work. The next day I called to see how she was doing. Not surprisingly, she was stiff and sore, but she was very happy. Now, two weeks later, she says: “It felt so good to be back on wheels again but not to be pushed, to know I could walk if I wanted, to be given un-directive alternatives on which route to take. I committed myself to experiencing the thrill and freedom of gravity for the first time in ages. I not only was led back to wanting to bike more, but I got the priceless benefit of being shown a new route in my ‘hood! LIBERATION and YOUTH attend the health and ecological benefits of biking. Not to mention the fact we were so able to converse while doing it!”

Vol. 44, No. 1

3rd annual Red-Bell 100 registration opens January 14 by Noah Down, Development Associate

Moving into our third year with the Red-Bell 100, we continue our great relationship with World Bicycle Relief to offer one of Washington’s most unique riding events. This intimate ride offers great food, scenic beauty and a fullysupported experience. One of our state’s most beautiful routes, you will roll out from Redmond and take a pleasant ride north to Bellingham. After climbing the stunning Chuckanut Drive, riders will roll into downtown Bellingham for a finish line party and BBQ in the legendary Boundary Bay Brewery Beer Garden. Red-Bell 100 will help support bicycling programs in Africa and at home through two great organizations: Cascade Bicycle Club Education Foundation and World Bicycle Relief. Cascade Bicycle Club Education Foundation: The Education Foundation educates elected officials and agencies about building bicycle-friendly communities, teaches safe cycling to kids and adults, promotes bicycle commuting through individual and corporate programs, reviews transportation plans to

ensure that our cycling voice is heard and works with schools on fitness programs and Safe Routes to Schools. Programs and materials are free or low-cost. The Cascade Bicycle Club Education Foundation organizes adult classes, youth camps, rodeos, festivals and bicycle activities in Seattle. World Bicycle Relief: A bicycle in the hands of an African student changes everything. The Bicycles for Educational Empowerment Program (BEEP) is providing 50,000 bicycles to students (70% girls), teachers and educational workers in rural Africa. Students with bikes arrive to school safe and ready to learn. Program results include increased attendance, improved academic performance, and decreased rates of HIV/AIDS infection and teen pregnancy. Students’ families also benefit: bicycles are used to collect fuel and water, haul goods to market and transport sick babies to the clinic when school is not in session. To this date, World Bicycle Relief has provided over 22,000 bicycles and trained more than 250 mechanics through the Bicycles for Educational Empowerment Program in rural Zambia and Zimbabwe.

Creating a Better Community Through Bicycling

Cascade is proud to sponsor the Youth Bike Summit!

Cascade Bicycle Club is proud to be sponsoring the Youth Bike Summit this year. Coming up in February in New York City, the Youth Bike Summit is a touchstone national event about youth, bikes, education and advocacy. With a mission to transform local communities and strengthen the national bike movement by empowering bicycle leaders, the Youth Bike Summit is an annual three-day national conference bringing together almost 400 educators, advocates, activists, students, teenagers, practitioners, researchers, policy makers and community leaders. During those three days, people from different disciplines and backgrounds convene to network, learn, and explore how the bicycle is a catalyst for positive social change. Youth Bike centers around the following guiding principles: We believe in the capacity of

youth to lead We believe in the power of the bicycle as a catalyst for positive social change We believe in the importance of a diverse, multi-cultural and equitable movement We believe when youth ride bikes, our communities are healthier and more sustainable We believe that sharing & learning together will make each of us stronger Youth Bike is a key element in helping to transform the future of national bike advocacy and we are proud to support their summit. With over 375 participants from 20 states, this is a summit you don’t want to miss! Come join us February 14-16 at The New School, 66 W 12th St New York, NY. Learn more at youthbikesummit. org.

January 2014

Welcome New Members Nancy Abraham Akshay Aggarwal Peggy Beers Scott Berger Eva Britten Isom Brown Joseph Casady Maria Chomyszak Gregory Clark Ian Clark Terry Clark Larry Cochrane John Cronin Jill Cunanan Michael Cunanan Stefan Czerniecki Anne DeMelle Brendan DeMelle Tim Dewland Matthew Echert Aaron Ettel Sherry Ettel


Brady Fitelson Michael Gee Evelyn Haynes Michelle Henry Timothy Ice Wes Johnson Tegan Jones Clyde Kiker Suzanne Kiker Mary Lamberson Travy Landsman Michael Lane May Lukens Di Ma Yvette Mabasa Elisa Matatall Andrew Mcindoe Steve Milliren James Mount Mike Mullins Debra Naillon Laura Ochoa

Craig Pierce Kevin Pierce Rob Price Jeff Renner Ryan Riley Rebecca Saunders Patricia Schader Dorothy Schedvij Matthew Servia William Sewell Bev Shelton Edwin Shih Gary Stark Sarah Strong Grant Trier Stan Turner Susan Wiley Kevin Wood

The Cascade Courier is printed on recycled paper. We support recycling. Please recycle this paper when you are finished with it.

Cascade Courier January 2014  
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