Pedal - Spring 2017

Spring/Summer 2017

Your Guide to Biking the Front Range & Beyond

INSIDE: Trail Maps | Resources | Tips | Gear | & Much more!

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Jefferson County Open Space Trail Ratings 7 Tips for Fun and Faster Cycling At Columbine High MTB Riding is No Joke How to Buy a Bike Women’s Cycling: A Community, A Challenge & A Damn Good Time Less is More 2017 Calendar of Events Racing Toward Personal Growth Training with a Power Meter Bikepacking in the Rockies Bicycle Colorado/Bicycles for Humanity How Cycling Changed My Life Be a Part of Project ReCycle Littleton Twilight Criterium Racing 101 Try a Triathlon Colorado High School MTB League What accessories do I need?

Accessory Checklist

SPECIAL THANKS TO JEFFERSON COUNTY OPEN SPACE & THE US FOREST SERVICE FOR PROVIDING TRAIL MAPS LOCATED THROUGHOUT!

Elk Meadow Park DOLA (Dog Off-Leash Area) Bone-anza Stage Coach Cutoff Stage Coach Hollow Waggin’ Trail

Trail Difficulty Ratings Apex Park Apex Argos Enchanted Forest Grubstake Loop Hard Scrabble Pick N Sledge Poco Calle Sluice Box Alderfer/3-Sisters Park Bearberry Bluebird Meadow Brother’s Lookout Cone Flower Evergreen Mtn. East Evergreen Mtn. West Hidden Fawn Homestead Mountain Muhly Ponderosa Ranch View Scenic View Silver Fox Sister's Summit Wild Iris Loop Wilmot Clear Creek Canyon Park Grant Terry Gudy Gaskill

Centennial Cone Elk Range Evening Sun Loop Mayhem Gulch Juniper Travois Crown Hill Park Inner Loop Nature Trail Outer Loop Deer Creek Canyon Park Black Bear Golden Eagle Homesteader Meadowlark Plymouth Creek Plymouth Mountain Rattlesnake Red Mesa Scenic View Elk Meadow Park Bergen Peak Elkridge Founders Meadow View Painters Pause Sleepy S Too Long

Flying J Ranch Park Junction House Shadow Pine Loop Hildebrand Ranch Park Two-Brands Lair o’ the Bear Park / Bear Creek Bruin Bluff Castor Cutoff Creekside Nature Loop Lookout Mountain Nature Center Forest Loop Meadow Loop Matthews/Winters Park Dakota Ridge Morrison Slide Red Rocks Village Ride Village Walk Zorro Meyer Ranch Park Lodgepole Loop Old Ski Run Owl’s Perch Sunny Aspen Mount Falcon Park / Castle Devil’s Elbow Meadow Old Ute Parmalee

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The Spring/Summer 2017 Pedal Magazine is published by Colorado Community Media, publisher of 18 weekly community papers and websites reaching over 137,000 readers.

Tower Turkey Trot Two Dog Walker’s Dream Mount Galbraith Park Cedar Gulch Mt Galbraith Loop Nightbird Gulch North Table Mtn Park Cottonwood Canyon / Golden Cliffs Lichen Peak Lithic North Table Mtn Loop / Mesa Top Mesa Spur Rim Rock Tablerock Tilting Mesa Pine Valley Ranch Park Buck Gulch Narrow Gauge North Fork View Park View Pine Lake Loop Star View Reynolds Park Chickadee Eagle’s View Elkhorn Hummingbird North Fork Oxen Draw Raven’s Roost Songbird South Table Mtn Park Ancient Palms Basalt Cap Loop Cretaceous Tertiary

South Valley Park Coyote Song Grazing Elk Lyon’s Back Swallow Van Bibber Park Jimmy Go Welchester Park Concrete Trail Crusher Trail White Ranch Park Belcher Hill Longhorn Maverick Mustang Rawhide Roundup Loop Sawmill Shorthorn Waterhole Whippletree Wranglers Run Windy Saddle Park Chimney Gulch Lookout Mountain

Legend Difficulty

Least Difficult More Difficult Most Difficult Trail names in Italic indicate Hiker Only trails. No mountain biking or equestrian use is permitted.

Revised 0315

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7 tips for fun and faster cycling friend to do it with you and involve your family for support and motivation, and to deepen your commitment.

The best overall calendar of Colorado cycling events I’ve found is at bicyclecolorado. org. Look for their 2017 events calendar.

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Photo By Shutterstock

By Chip Brunk

M

y story is actually quite common among avid cyclists. Though I wasn’t a stranger at the gym or on a few running and biking trails, I was carrying a lot more weight than I needed to... like 30 pounds or more depending on the season and frequency of visits to my own personal “crapeteria”. Things finally changed when a good friend and neighbor suggested I “Ride the Rockies” with him. The six day, 400 mile cycling excursion around Colorado turned out to be a life changer. I more fully discovered a sport which was far easier on my body, greatly lowered my heart rate and blood pressure, and allowed me to consume guilt free hamburgers… with fries! It gave me energy and a great sense of accomplishment. It introduced me to beautiful places and wonderful new friends.

And of course, it ultimately resulted in a new, much smaller wardrobe (waist-wise). What’s not to like!

In the eight years since, I’ve studied, experienced and mentored others on what works

and what doesn’t. Though my advice is for the new to more moderate recreational cyclist like I was when I started, I’ve since raced a few years, won a few competitions and was President of the most beginner friendly racing team in town, pedal RACING. It’s been said that cycling doesn’t get easier, you just get faster. While there is some truth to that, especially if your goal is racing, it actually does get easier, more rewarding and far more fun if you follow these seven tips:

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Commit to, and if possible, sign up NOW for a future cycling event. They come in almost every shape and size – from a simple 8 mile family ride option at Elephant Rock, to the 120 mile 3 mountain pass Triple Bypass, to the week long (but lower key) Ride the Rockies. The important thing is that completing the event, at least without having a near death experience, will require a significant improvement in your current fitness level. That generally means giving yourself at least 12 weeks or more to prepare, unless you are already in good shape. If possible, recruit a

Follow a sensible training plan. As inferred above, a good plan is at least 12 weeks, includes a gradual increase in time and intensity, and has ample easier recovery workouts. The single most important thing I’ve learned is that too much intensity too frequently not only saps your energy and the enjoyment you might otherwise get from training, it isn’t nearly as beneficial. It doesn’t do you much good to challenge, or more accurately, hurt yourself on a hard ride if you don’t give your body the time and rest it needs to recover. It’s during the recovery phase that you become stronger, and you can limit that gain as I did for years by cutting it short. You should seldom have more than two hard rides a week, spaced out accordingly, and should rarely feel fatigued on or off the bike.

Joe Friel’s book, Cycling Past 50 and the Cyclists Training Bible are my favorites, but checkout the popular cycling sites mentioned in the next tip for their training plan options.

A bonus tip… use your easier recovery rides to get out with the kids or your less trained significant other. Another bonus tip… hit Manic Training in Highlands Ranch for the ideal cycling specific cross/aerobic/weight training during the off and early season.

Check out these websites for interesting training plans – depending on your goals: www.bicycling.com/training/fitness/simpletraining-plan-lose-weight-ride-faster www.active.com/cycling/articles/12-weeksto-stronger-cycling www.strava.com/athlete/training-plans/cycling SEE 7 TIPS FOR FUN, P 5

BUFFALO CREEK TRAIL SYSTEM

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7 tips for fun FROM PAGE 3

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Track your progress. Few things are as motivating and rewarding as tracking your progress. Many popular apps and websites do this for you by showing a map of where you’ve been, totaling your miles and time, and comparing your time over various segments with your prior times, your friends and with other users.

A heart monitor is a valuable tool in tracking your progress. You will observe that you can perform a prior ride at a lower heart rate, yet do so at the same or even higher speed. If you can afford it, add a power meter to even further that knowledge. For example, you can quantify and compare your fitness by dividing your average power by your average heart rate each time you ride a particular route. Smartphone apps like MapMyRide and Strava (for the more serious cyclist) allow you to input your stats, or can receive the data from a good bike computer like a Garmin, which will upload the information to a fitness tracking app.

Training Peaks is also a great site for developing a year around plan and tying it together with your results. The historical comparison from these sites is motivating and useful for learning what works and what doesn’t.

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Find training partners and others to ride with. If you are like most people, nothing will push you more than the prospect of getting dropped (left behind) on a ride. You just can’t manufacture that type of motivation riding by yourself. However, and better still, most of my best relationships are now the result of the shared, challenging experiences I’ve had on the bike. The battlefield effect allows you to better know and appreciate others, and will lead to new and stronger friendships.

Check out the cycling related Meetups in your area or better still, if you are in the Denver area, join the pedal RACING Team. It’s free and includes regularly scheduled, friendly rides (NOT races). We also include a plethora of other benefits like free clinics and rides to improve your cycling, often with the support of experienced racing team members.

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Have a good indoor cycling option. Though inventions like the fat bike and lots of high tech warm clothing make it possible to ride in any condition, you’re not likely to stay on plan when the weather gets rough or if it’s dark out when you have the opportunity to ride. Therefore, I recommend an indoor trainer you can hook up to your bike. A great option is to use a bike that has been “retired”, that way you can’t use the excuse of having to bring your bike back to the trainer. These trainers are generally cheaper than a stationary bike and do a better job of replicating the feel of an outdoor ride.

A newer breed of smart trainers like those from CycleOps work with various software to change the pedaling resistance in order to replicate

the video terrain you are seeing on-screen. They even work with biking games like Zwift, where you virtually ride in real time with others from around the world over spectacular digitally enhanced landscapes.

However, a simple fluid or electronic trainer in front of the TV during a ballgame, or my favorite, while watching recordings of international bike races like the Tour De France, tend to work just as well.

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Save for and periodically reward yourself with something new.

The more you ride, the more you will learn about and find yourself lusting after better equipment and useful accessories. Save or budget an acceptable amount for this (via negotiation with your significant other, if applicable). Accept that it’s part of what keeps the sport fun and exciting. I like to think I’m actually saving money given that the resulting better health lowers the chance I’ll need to cover our insanely high health insurance deductible. See next tip for the best place to purchase said goodies.

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Find a good bike shop. I can’t overstate this one. A good shop is where the staff is knowledgeable and will accurately answer any question you may have without making you feel stupid. They let you try out stuff (something you can’t do online) and will do quick adjustments on your bike for no charge while you wait. They will carry a wide range of durable equipment for the beginner all the way up to the experienced racer, charge a fair price, and have the wisdom and ethics to put you into something appropriate for your experience level.

I’ve visited just about every bike store in the Denver area and believe the shop that has best put all this together is pedal in Littleton. You surely think I’m biased because they sponsor our bike team, but it is the other way around. I’m on the pedal RACING Team because they nurtured me to the cyclist I am today. I simply wouldn’t be racing without them.

Perhaps you are wondering why weight loss wasn’t on my list?

Indeed, your speed on the bike is mostly a function of the amount of power you can generate per pound of body weight. However, as literally hundreds of cyclists I know will tell you, the weight will come off with very little effort as you increase your cycling time. If you decide to race someday you may become the “manorexic” my wife accuses me of being, where I just can’t be light enough. However, let’s not worry about that right now and instead look forward to what your doctor will surely say has been a most remarkable turn-around in your health and life expectancy!

Happy trails!

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At Columbine High MTB Riding is No Joke

By Matt Pruett

W

hat has 66 legs and can move up any of the front range trails without stopping? The answer is Columbine High School’s Mountain Bike Team – The Rebels. Columbine High School joined The Colorado High School Cycling League in 2012 with a mere three riders. CHS was the 23rd team to join this organization, and since its humble beginnings the team has grown to a solid 32 riders who love to ride, talk about riding, and work on bikes. The league has grown to an amazing 65 teams with over 900 riders, and it ranges from Taos, New Mexico to Cheyenne, Wyoming.

was one such Senior, and when reflecting on her experiences with the team she said that “Mountain biking challenged me mentally and physically. One of the best decisions I made throughout all of high school was to join the team.”

Over the past few years, Columbine Photo from Columbine HS Mountain Bike Team’s Facebook page has been a strong team, and Librarian Juli Thomas joined in competitor in the the second year after her daughter raced as South Conference. The team has seen some Many of Columbine’s team members join a Senior. As the team grew they were lucky when they enter Columbine as new 9th grad- incredible podium time and boasts remarkto have History teacher Jeff Garkow join the ers and ride all four years, but there are some able bike talent from both boys and girls. In coaching staff. In 2016 History teacher Sam fact, what makes the CHS team unique in who decide to join as Seniors. Bridget Snow Daily was more than happy to throw his leg the Colorado League over a bike and become part of the Columis the fact that nearly bine’s proud tradition. The team’s efforts to half the riders on the encourage the love of bikes is supported by a team are females. The few former riders who sacrifice time from the 2630 W. Belleview Ave. Suite 260, Littleton, CO 80123 team’s female riders college books and by a few parents who love have proven that to “ride like a girl” means to ride. The team is always ready to recruit new members, and by February they are exto ride hard and ride cited to begin training for the new season. (a $300 value) with every New Patient Appointment fast! The Rebel Girls (including a comprehensive exam, appropriate have represented Rebel x-rays and necessary dental cleaning) Columbine High School’s ride season begins dedication, spirit, and grit by making regular in the summer. The team has six informal Cleaning and Prevention rides where students new to the team get to appearances on the Periodonatal (Gum) Treatment• Restorative Procedures podium in competitive know coaches, returning riders, and volunCosmetic Procedures teers. In the early season the team spends races. time working on bike handling skills, bike Invisalign maintenance, trail etiquette and safety, as well The Rebel coaching as learning how to have fun while getting in staff is comprised of race shape. In the past, the Rebels have even Mollie E. Richardson, DDS four Columbine High taken a summer weekend to go camping toSchool teachers and For an appointment or more gether at Buffalo Creek where they bond and one librarian. Enginformation, please call learn about the awesome trails out there. lish teachers Jason

Complimentary Whitening

720.524.3854

www.riversidedental-co.com Saving, Shining and Sharing Smiles!

Webb and Matt Pruett helped to originate the

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Columbine FROM PAGE 6 When the regular season begins on August 1, the Rebel team can be found on the front range trails three days a week. Since Columbine doesn’t have trails in its backyard, they have to travel. A typical practice ride would include splitting the team into smaller, trail-friendly groups to ride Waterton Canyon, Green Mountain, Kathy Johnson, Mount Falcon, North Table, or even Apex. The team will occasionally ride at Centennial Cone or Buffalo Creek--it all depends upon weather and arranging transportation for up to 33 riders and as many as eight coaches and parent volunteers.

Columbine High School was proud to join with pedal Bike Shop in 2016. The Rebel team saw that pedal’s commitment to the community was a perfect fit for their spirit. pedal Bike Shop has done a great job in helping new riders find the perfect bike and gear in order to develop and strengthen their love of the sport. In support, pedal hosts maintenance and general bike clinics to help educate all levels of riders about the art of keeping their bikes running smoothly.

The Rebels generally participate in five races during the season. The races are held at venues in Frisco, Leadville, Granby, Nathrop, and Eagle. Regardless of where the race is being held, at all Colorado League races you will always know where the Rebel race squad is located. This team is loud! Cheering on their peers as they battle for position, cheering on riders as they climb up the short steeps, dressing in crazy costumes, and creating the weirdest noise makers; the Columbine Rebels represent what it means to have spirit. And the Rebels don’t just cheer for their peers. At each race Columbine riders cheer on all riders--from the top finishers to the last across the finish line-the Rebels embody what it means to be supportive for all competitors.

Their spirit is why the team was recognized by the League as the All Star Team of 2016.

If you come to one of the races, the organized and professional atmosphere will surprise you. This league understands what it means to put together successful races, and League Director Kate Rau has done an incredible job in bringing together the best and most dedicated talent to make it all happen. The Colorado League and all its member teams are only possible because of the incredible number of volunteer hours put in by coaches, parents, family members, high school racers, and others who love biking. This League continually inspires the best in its community, and this is evidenced from the beginning of the season to the final event.

Photos from Columbine HS Mountain Bike Team’s Facebook page, Photographer Rich Shanks, 2014

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How to Buy a Bike

S

o you’ve decided to buy a bike. Maybe it’s your first or maybe it has been awhile, but either way, it can be a daunting task, beginning with where to go to find the right one. There are a LOT of bike shops in Colorado. Some specialize in certain brands, some specialize in certain types of riding. Before you buy, make sure you like the shop because you will have many questions later, and you’ll be more willing to ask them if you had a good experience during the buying process. Allow yourself plenty of time as this decision is likely to take an hour or more.

When looking for a bike shop consider several factors. Are the Staff friendly and knowledgeable; is it a full service shop with mechanics, clothing, bike accessories; do they offer clinics, group rides, area expertise; can you see yourself forming a long-term relationship with them?

My top shop is pedal, located in Littleton. They meet all the requirements and more.

Price is always a major factor when purchasing a bike. First, you need to seriously consider your budget. If “the sky is the limit” your decision will be much easier, although possibly not as sensible as it should be. Be up front with the Sales Team about what type of riding you seriously plan to do. If you plan on riding an hour or two on the weekend, then you can economize by purchasing a heavier bike. If your weekend rides mean heading up into the foothills you will want to consider a lighter frame. Do you plan to bike commute? Then choose a frame that will allow you to add racks for bags. There is a lot to consider when choosing the perfect machine.

Planning to spend most of your time on paved bike paths and roads? A road bike or hybrid would be the ideal choice. They feature “skinny” tires that roll efficiently on pavement and even some light gravel. A road bike has drop handlebars that make it easier to get into

a more aerodynamic position, while a hybrid usually has a flat handlebar, which will lead to a more upright seat. If you plan on doing long-distance rides, or want to climb mountains a road bike is your most efficient option.

If you plan on riding mostly on bike paths, or commuting a hybrid bike is the ideal solution as they provide a good mix of speed, comfort, and stability.

have expensive components. Of course, there are plenty of “off the rack” bikes to consider so don’t get too caught up in all these details.

This just helps you understand the purchasing options better. Whatever you decide, if you get totally addicted to cycling once you get going, you can always buy new components and have the shop install them rather than buying a whole new bike.

Do you love going off-road and exploring singletrack? The obvious choice for you is a mountain bike. Mountain bikes have wider tires with much more traction than road or hybrid bikes. They feature flat handlebars, specific gearing to help get you up and down mountains or rough terrain, and may have suspension to help smooth out those bumps and drops. Disc brakes are a common feature found on most modern mountain bikes, they provide maximum stopping power when you need it, and work well when wet.

When narrowing down your selection, take the time to discuss your vision, and needs with the Sales Team. Make sure to mention any past injuries or physical concerns. You’ll be surprised that different frame geometries and pedal styles will help make your ride more comfortable.

Over estimate how much you think you will ride, (once you get started you’ll find you’re having so much fun you’ll ride more than you thought.)

Bikes are priced by their components: - a combination of frame materials and components Frame: • Steel – mostly found on specialty bikes such as touring, or cruisers; • Aluminum – found on road bikes, mountain bikes, and hybrids; • Carbon – found on road bikes, racing bikes, and mountain bikes.

Gruppo or Group: shifters and derailleurs – the level of components varied by price point.

Pedals: Flat, toe-clip, or clipless A good way to consider your purchase: 1) you can buy an inexpensive frame and put top line components on it, 2) you can buy an expensive frame and put less expensive components on it or 3) you can buy an expensive frame and

Most importantly; test ride, test ride, test ride… pedal has a demo fleet where you can rent the bike for a day; if you can’t make a decision, or aren’t 100% sure, take advantage of this opportunity. You may not believe it, but bikes don’t all feel the same.

This may all sound overwhelming, but that’s why a good bike shop is so important. At pedal they will they explain everything in detail, and everyone on the Sales Team has the experience to help you make the right decision.

Once you’ve narrowed down your list and found the perfect ride, be sure to budget for the essentials; helmet, gloves, shoes, bottle cages, etc. The staff at pedal will help you find products that are right for you and the type of riding you plan to do. pedal prides themselves in customer service and building long-term relationships with their customers. pedal will make sure you can go out and enjoy the ride!

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For more information, contact Jefferson County Open Space at 303-271-5925 or visit .

13

Women’s Cycling: A Community, A Challenge & A Damn Good Time

Climbing You grow when you push yourself out of your comfort zone. You either “do” or “do not.”

There was no point in my cycling journey where I “tried” to climb up mountains, “tried” to race against time, or “tried” riding 100 miles unassisted. I just did it. Exhausted, dehydrated, and defeated, but I did it. As a young woman, I was afraid to “try” new things out of fear of failure.

Cycling has boosted my confidence not only on the saddle, but in my life as a woman. It has strengthened me mentally and I know I can take on any challenge. Mastering your bike means knowing how to communicate clearly and effectively; you’re detailed to the tiniest crack or pebble on the road; you know how to endure pain and fight through fatigue; and you don’t give up. These aren’t qualities saved for cycling, these are things you need to master life.

Competition It’s not all about who’s fastest, who has the more expensive bike, the cooler gadgets, or who had the highest mileage on Strava. The women’s pedal RACING team wants to see more women participating in organized rides, races, and on the trail. Knowing you have other teammates on the road next to you encourages you to ride harder. It’s these moments, having the support of my fellow riders, where my faith in humanity is restored. The

Body Image I struggled with accepting imperfection. I hated making mistakes. I hated feeling like a failure. I didn’t like the scars I had from the falls I’d taken. It made me feel less beautiful and unworthy of love. It was cycling that kept me from falling into a pit of self-hatred. It was knowing that I could ride 100 miles because my body is strong. Maybe we aren’t happy with our appearance or current abilities, but we can rejoice in the fact that cycling exists and through cycling we are offered love and beauty in all its forms.

Barrier to Entry We believe in inclusivity and I feel included as a female cyclist on pedal RACING. The team comprises of full-time workers and we realize that cycling is our passion, not our job, and we’re here to have fun. There aren’t crazy requirements to join because our team is open to beginners to increase women’s participation. Pedal women’s RACING is taking the lead as an amateur racing team and a catalyst for women to start racing comfortably with support.

port and learning and empowerment.

We’ve all shuttered in fear as a giant truck hauled past us as we sped down roads at 40 mph. The pervasive thoughts of falling on to the road and ran over spins through my mind on every descent. With or without organized events, cyclists endure hatred on the road: by cars and pedestrians. We see in the news and our Facebook feeds of cyclists killed by drivers. It’s a dangerous endeavor, but damn, I love it, and I love it even more when teammates are there.

Cycling has taught me that I can always rely on myself; that I never have to feel lonely with my bike, the road, and my teammates. That everything I deal with outside of bicycling is just that: it’s outside. I’m riding Thunder, smiling at the sun, feeling the wind tickle the top of my head, and I am good.

We plan clinics to help us learn racing, group riding, cornering, and sprinting. We work together to learn more, to grow as cyclists, and to develop a supportive community.

Dangers of Cycling The pedal RACING team takes special precautions for our safety, whether that is bike mechanics or tactics for safely riding the trail; one of the biggest reasons why I joined the team. There is power in numbers. And sup-

Jessica McWhirt, courtesy photo

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’ve been tossing the question of “Why aren’t there more female cyclists?” back and forth since I started riding. As a maledominated sport, it’s easy to assume why women are less likely to start riding. I’ve noticed in several studies women are turned off by climbs and competition, their body image, the possible barriers to entry, and the perceived dangers of cycling. I’m here to tell you it’s not the case

more women who are out there riding, the more of us will join you.

SAINT PATRICK’S BREWING 2842 W. BOWLES AVE LITTLEON, CO 80120

I

By Jessica McWhirt

14

Less is more.

Singlespeed mountain biking can add more to your riding while reducing the need for gears.

A

By Matt Cline

single speed mountain bike is just what it sounds like. A bike with one gear, one speed, no derailleurs, and no shifting. A single speed allows the rider to pedal when necessary and has the ability to free wheel as well; the bike can be moving forward, while the pedals don’t move. This is not to be confused with a fixed gear (or fixie) which is more common on road bikes. On a fixed gear bike the pedals will move if the bike is in motion; even if coasting downhill the pedals will be turning.

Now for the real question, why on earth would anyone ride a single speed bike with the advent of derailleurs and shifting?

There are three key reasons to ride a single speed mountain bike. Number 1, you want to get better at climbing. Number 2, you like a good challenge. Number 3, you find some perverse enjoyment in suffering.

Not all riders choose a single speed for the same reasons. But the pros and cons to getting rid of your derailleur, gears, and all the stuff that clutters up your handle bars are the same for everyone.

Single speeds are simple and efficient. There is no need for any of the drive train components; no cables to bother with, no shifters on your bars, no derailleur hanger to break, no derailleur to adjust, no ghost shifting, and no wrong gear. You shed pounds off your bike, and once your chain tension is set, all you need to do is lube your chain and go!

Once you get going, you will notice that without the luxury of changing gears, you need to think about the trail differently. Instead of shifting into the “right” gear for a comfortable cadence, you need to

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change your pace to match the upcoming terrain. On low angle climbs you can keep your rolling momentum by maintaining a higher pedal stroke frequency. On steeper climbs, it’s difficult to maintain a high tempo, so you’ll have to stand up and slowly grind out the climb. These two different pedal strokes will increase your leg strength and pedaling stamina in short order.

Photo By Salsa Cycles

Once you’re used to riding a single speed and looking at the trail like “how do I need to ride this section?” instead of “what gear do I need to be in?”, it will change the way you ride at the most basic level and increase your trail efficiency.

Now for the cons. The first and most basic downside to single speed riding is that it’s hard. It just is and there isn’t a way around it. You need to push through the physical pain; it will get better as you get stronger and relearn how to ride.

The second and only other con to single speed mountain biking is the ease in which you run out of gear going downhill. Since you have to gear the bike to be able to climb, descending isn’t factored into the gear ratio.

Unless you’re shuttling Apex, or bombing porcupine rim, it shouldn’t really matter anyway. The type of line picking and momentum conservation used in climbing will apply to descending too. Your legs can only pedal so fast and you will spin yourself out pretty easily going downhill.

Once you get used to riding a single speed, you’ll start looking for the smoothest, most efficient way to navigate downhill to maintain your speed, instead of just plowing straight down the trail like you would on a full-suspension enduro bike.

Riding a single speed will turn you into a better rider physically and mentally. You need to use your energy differently, rest in different ways, and will build strength and endurance. Your line picking will change both climbing and descending. These benefits will translate over to all types of trail riding.

15

METRO DENVER BIKE TRAIL SYSTEM

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* The Hildebrand Ranch Park Sensitive Area includes habitat for protected species. Access for research and educational purposes is by permit only.

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16

2017 Calendar of Events MAY 2017

• May 5th & 6th – 18 Hours of Fruita – Fruita, CO (Endurance) • May 6th – AntiEpic 160 Gravel Grinder – Monument, CO (Gravel) • May 13th – 12 Hours of Mesa Verde – Cortez, CO (Endurance) • May 13th – Desert RATS Classic – Fruita, CO (Endurance) • May 13th – RME Battle the Bear – Lakewood, CO (XC, Endurance) • May 19th-21st – Grand Junction Off Road – Grand Junction, CO (XC & Endurance) • May 23rd – The Rattler Summer Mountain Bike Race Series – Lakewood, CO (XC) • May 27th – Gunnison Half-Growler – Gunnison, CO (Endurance) • May 27th – Estes Epic – Estes Park, CO (Endurance) • May 28th – Gunnison Original Growler – Gunnison, CO (Endurance) • May 28th – Iron Horse Bicycle Classic – Durango, CO (XC) JUNE 2017

• June 3rd – ERock Sunrise Sunset – Castle Rock, CO (Endurance) • June 3-4th – Beti Bike Bash – Lakewood, CO (All-female XC) • June 3-4th – Eagle Outside Festival – Eagle, CO (USAC State Champs XC, Super D) • June 4th – Subaru Elephant Rock Cycling Festival – Castle Rock, CO (Road and Gravel) • June 10th – Salida Big Friggin Loop – Salida, CO (Endurance) • June 10th – GoPro Mountain Games – Vail, CO (XC) • June 10th – Winter Park Epic Singletrack Series: Granby XC Kick-off – Granby, CO (XC) • June 10-17th - The Denver Post Ride the Rockies – Alamosa to Salida (Road) • June 11th – Death Ride Challenge – Silverton, CO (Road) • June 13th – The Rattler Summer Mountain Bike Race Series – Lakewood, CO (XC) • June 17th – Bailey Hundo – Bailey, CO (NUE Endurance) • June 18th – FIBArk Arkansas Hills Mountain Bike Race – Salida, CO (XC) • June 24th –Casper Mountain Challenge – Casper, CO (Endurance 4/8 hour) • June 24th – Winter Park Epic Singletrack Series: Super Loop – Winter Park, CO (XC) • June 24th-26th – Four Seasons of Horsetooth Mountain Bike Stage Challenge – Fort Collins, CO (XC)

• June 24-25th – Bike MS Colorado (Road) • June 27th – The Rattler Summer Mountain Bike Race Series – Lakewood, CO (XC) JULY 2017

• July 4th – Firecracker 50 – Breckenridge, CO (Endurance) • July 8th – Leadville Silver Rush 50 – Leadville, CO (Endurance) • July 8th – Winter Park Epic Singletrack Series: Race Rendezvous – Winter Park, CO (XC) • July 8th – Tour de Ladies – Parker, CO (Road, Women only) • July 8 - 9th – Triple/Double Triple Bypass – Evergreen/Avon, CO (Road) • July 11th – The Rattler Summer Mountain Bike Race Series – Lakewood, CO (XC) • July 15th – Durango Dirty Century – Durango, CO (Endurance)

• July 15th – Bob Cook Memorial Mt Evans Hill Climb Race – Idaho Springs, CO (Road) • July 22nd – Screamin’ Beaver Enduro – Fort Collins, CO (Enduro) • July 22nd – Telluride 100 – Telluride, CO (Endurance) • July 22nd – Winter Park Epic Singletrack Series: Colorado Epic XC – Winter Park, CO (XC) • July 22nd-23rd – Courage Classic – Summit/Eagle County, CO - (Road) • July 23rd – Colorado Trail Race – Durango, CO (Endurance) • July 23rd – 40 in the Fort – Fort Collins, CO (XC/Endurance) • July 28-30th – Leadville Stage Race – Leadville, CO (XC) • July 29th – RME Breck 100/68/32 – Breckenridge, CO (NUE Endurance) August 2017

• August 5th – Winter Park Epic Singletrack Series: Epic Point to Point – Winter Park, CO (XC) • August 5th – The Mountain’s Revenge – Montezuma, CO (Endurance) • August 5th – Copper Triangle – Copper Mountain, CO - (Road) • August 5th – Littleton Twilight Criterium – Littleton, CO (Road) • August 12th – Leadville Trail 100 – Leadville, CO (Endurance) • August 12th – Steamboat Stinger – Steamboat Springs, CO (Endurance) • August 12th – The Broadmoor Pikes Peak Cycling Hillclimb Gran Fondo – Colorado Springs, CO (Road)

• August 12th – Vuelta a Dillon Fondo – Dillon, CO (Road) • August 13-18th – Breck Epic – Breckenridge, CO (Endurance) • August 19th – Winter Park Epic Singletrack Series: Excel Roofing King of the Rockies – Winter Park, CO (XC)

• August 26th – Monarch Mind Bender – Monarch Pass, CO (Endurance) • August 26th – Venus de Miles – Longmont, CO (Road, Women only) • August 27th – Golden Gran Fondo – Golden, CO (Road) September 2017

• September 9th – Cougar Slayer – Nederland, CO (Endurance) • September 9-10th – Vapor Trail 125 – Salida, CO (Endurance) • September 9th – Tour de Cure Colorado – Parker, CO (Road) • September 10th – Golden Giddyup – Golden, CO (XC?/Enduro) • September 15-17th – The Denver Post Pedal the Plains – CO (Road) • September 30th – Vail Outlier Festival – Vail, CO (USAC Regional XC, Enduro) • Septermber 30th – Icon Tour of the Moon – Grand Junction, CO (Road) October 2017

• October 1st – Vail Outlier Festival – Vail, CO (USAC Regional XC, Enduro) • October 7th – Aspen Valley Ranch Mountain Bike Race – Woodland Park, CO (USAC XC)

17

18

Racing Toward Personal Growth

By Stacey Richardson

“There is no greater illusion than fear.” -Lao Tzu

I

’m a lover of riding bikes for fun and for physical and mental health, so in the Fall of 2015 I decided to take it to the next level by racing cyclocross. This past Summer, I jumped into some mountain bike races for the first time and back into cyclocross for the Fall/Winter. 2016 ended up being an exciting year of racing with several break-through moments, from the shock of winning my first race, to ending up on the podium at cyclocross nationals this past January.

For years I kept telling myself, “I’m not going to race, I like riding bikes for fun….I don’t want to take the fun out of it.” Deep down, I think I was afraid and lacked the self-confidence. I was more worried about what people would think or say if I didn’t do “well”, or that I’d be too hard on myself. But what is “well” anyway? I’ve come to learn that it’s not about winning or losing, it’s how YOU feel YOU

Alex Kersis

Thanks for your investment

Every time you support Jefferson County businesses, you invest in public open space, parks and healthy outdoor experiences through a dedicated half cent sales tax.

did at the end of the race.

I now say to myself, “Did I give it everything I had that day or that race?” If so, then heck yeah! Awesome!

Sure, I’ll admit, there have definitely been times when I was hard on myself, or felt I could have tried harder.

That’s what fueled me to keep racing, to keep trying Hhoto cortesy Stacey Richardson harder. Bottom line is, racing has transformed me and my life in so many ways.

First of all, I’ve gained an amazing network of friends and fellow racers. I was really overwhelmed at how welcoming and friendly everyone was! Having absolutely no clue what I was doing, I quickly sought out the more experienced racers, and literally followed them around, no one seemed to mind. When I started racing, I had recently moved back to the Denver area. I didn’t have many friends, so it was a great way to meet people.

Whether it’s the weather, the race course, or how I feel that day, I’ve gained the ability to accept that not everything is in my control.

I’ve learned there must be a shift in mindset when racing, but it applies to everything in life. It’s important to look at things in a positive light, and remind myself, I’m doing this for fun! There will be mud….or gravel, sand, wind, rain, snow, ice...but that’s what makes it fun, so have fun with it, do the best you can. It’s so funny, but

jeffco.us/open-space

SEE PERSONAL GROWTH, P 29

19

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20

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21

Training with a Power Meter

A

By Benjamin Sharp s an accessory to be added to a bicycle, power meters have been available for about 30 years. However, it’s been in the last 5-10 years that the technology has advanced to the point that the prices have come down to be much more affordable relative to the original devices that cost upwards of $3000.

The price and complexity of those first devices put them out of reach for the average cyclist.

Now, however, with reputable power meters coming in at a fraction of the cost and a high level of robustness built in to the product, more and more cycling enthusiasts are enjoying the benefits of training with a power meter. However, simply installing a power meter and head unit to your bicycle does not make you a faster cyclist. The information below should hopefully allow you a better understanding of what a power meter is, how power is measured, and give you a few suggestions on how to use the information to make you a better cyclist.

What is Power? In its simplest definition, the measurement of power can be defined as work x rate. In other words, a power meter measures (in watts) the amount of force (measured in Newton-meters) applied to the crankarm multiplied by the rate (measured in revolutions per minute). The higher the wattage number, the more power is being measured by the power meter on the crank arm. When out on the trail or the road, increasing either the force or the pedal cadence will increase the power produced. For example, if a rider is cruising at 80 rpm on a flat trail then hits a steep hill and maintains 80 rpm, her power will increase because the “force” portion of the equation has increased with the hill, even though the rate or cadence remains the same.

On a Stages Power meter, force is measured using strain gauges on the left crank arm and cadence is measured with an accelerometer inside the housing on the same left crank arm.

provided data is uploaded consistently.

How to get started. After a couple rides with your new power meter, it will be clear you need to develop some context for the numbers that are constantly updating on the head unit screen. For the beginning user, Functional Threshold Power (FTP) becomes the benchmark to determine fitness levels and the reference point off of which training zones can be created. FTP is defined as basically the amount of power you can sustain for an extended period of time (approximately an hour). The industry standard for an FTP test is to multiply your absolute best 20 minute average by .95. This approximates the work you can sustain for roughly an hour, without enduring the rigors of a full hour time trial.

For more on FTP testing and setting up train-

What do I need? There are any number of ways to glean data from a Stages Power meter.

In real time, a cyclist can see their power output displayed on a power-ready head unit/ cycling computer from a number of manufacturers (e.g. Stages Dash – available April 2017, Garmin cycling products, CatEye, Wahoo, etc.). Some users will be satisfied with those real time numbers while others may want to take the additional steps to upload their recorded data (from 2620 W. BELLEVIEW AVE. their head unit) to a software program that will help with analysis of the data.

Stages offers the Link program (available in April of 2017) for file analysis. Other file analysis programs include Today’s Plan, TrainingPeaks, Golden Cheetah, etc.

Once a file is uploaded to an analysis program, more 175 CRAFT DRAFTS *ALL OF YOUR LOCAL FAVORITES in depth number crunching can take place. For example, overall training load and training volume, may also be analyzed

SEE POWER METER, P 31

LITTLETON, CO

GOURMET BURGERS

*handcrafted, off-the-wall delIcious

NO RIDE IS COMPLETE WITHOUT OUR PATIO UNDER YOUR FEET.

22

Bikepacking in the Rockies

Photo By Shutterstock

By Paul Lowe

T

his past October I was able to do two things that I have wanted to do ever since I heard that they exist. The first is bikepacking. The idea of jumping on my bike, riding for hours with no preoccupation with training or having to worry about getting home for any specific reason was great! I love backpacking and I love cycling so it only made sense that one day I would use my bike as the main mode of transportation for two or more days.

The second thing I was able to accomplish was sleeping in a Yurt.

The round, tent-like structure invented by Mongolians has always intrigued me. Last spring I discovered that Bear Creek Lake Park has Yurts in its campground and they weren’t that expensive.

There are a number of websites dedicated specifically to articles of bikepacking rides or ideas of how to set-up for an overnighter. The concept of an overnighter is to get newbies to test out their equipment and see what it takes to really do a bikepacking trip.

For an overnighter, all you have to worry about is 4 meals tops, one night of lodging, checking the forecast for two days and a simple out and back route. You can make it more complicated with longer rides and detours but in general it is pretty easy to plan.

My wife and I planned to ride from our home in Englewood to the

Indian Paintbrush Campground in Bear Creek Lake Park. It would be 15.2 miles and 90% on paved bike trails. If you are starting at pedal in Littleton, it is 14.9 miles and 100% on paved bike trails.

We took off on a Sunday night for a Monday morning return. We got a late start but we were on our way by 5:30. The ride was pleasant and scenic as usual (I ride most of this route daily to and from work).

The route along Bear Creek Trail is very beautiful, especially in the fall. Lots of trees with brilliant colors.

Eventually we ascended Mt. Carbon where there are great 360 degree views of the foothills, Red Rocks, and downtown Denver. From the backside of Mt. Carbon you head to the campground. On descents, its easy to pick up some speed, so remember your bike might be heavier than normal.

After accessing our yurt we quickly got to work unpacking our bikes.

We each used two panniers since our bikes have racks. For the overnighter, we each packed a sleeping bag, inflatable pillow, change of clothes since our riding kit would be wet with sweat, toiletries and headlamps. We have cycling shoes with a soft sole, if you don’t you may want to bring some “camping slippers.” I also packed a camping SEE BIKEPACKING IN THE ROCKIES, P 31

23

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24

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.

25

Making Colorado a Great Place to Ride What: Ready to Ride!

When: Saturday, May 13th

1-2 p.m.

Where: Safeway at 12442

W Ken Caryl Ave,

Littleton, CO

B

icycle Colorado, established in 1992, uses advocacy, education and passion to make Colorado one of the most bicycle-friendly states in the nation.

We encourage and promote bicycling, increase safety, improve conditions and provide a voice for people who ride bicycles in Colorado.

With the support of our members and numerous partnerships across the public and private sector, we’re working at the state and regional level - including Littleton - to improve conditions where cyclists live, work and ride.

We hope to connect with you this year if you aren’t already on our team and engaged in advocacy. You’re invited (beginners especially!) to an upcoming spring event at the Safeway on Ken Caryl Avenue:

Go to

bicyclecolorado.org for other ways to get involved:

• Become a member - your tax-deductible membership helps us advocate for better laws, more bike lanes, improved trails, enhanced safety and open roads for cycling events • Learn the rules of the road or enroll in Bike School

• Search our comprehensive events calendar for Colorado rides and races • View Colorado bike maps and tourism information • Sign up for eNews to keep informed and get involved locally

Change the World Two Wheels at a Time Do you have an unused bicycle collecting dust and consuming valuable garage space?

Don’t throw it away! You can revive your two-wheeler and give it a new purpose by donating it to Bicycles for Humanity Colorado (B4H).

B4H is a Colorado-based non-profit founded in 2007 that, through partnerships with local aid organizations, has started eight self-sustaining, community-based bike shops in rural Africa. B4H ships donated bicycles to supply inventory for the shops, which are managed by community residents. The bicycles sold are a transportation solution for rural Africans, providing better access to healthcare, education, and employment. To date we have delivered over 8,000 bikes to small communities in Namibia, Zambia, Kenya, and Tanzania. The shops have created jobs and helped fund solutions for communityspecific issues, such as HIV education, access to clean water, teacher shortage, and a local orphanage.

Donate your bike and help B4H change the world two wheels at a time.

Please bring your used bike to pedal.

Go to

b4hcolorado.org for more information

26

How cycling changed my life

By Bob & Stephanie Haberkorn

I

turned 70 in late March and thought life was pretty good, but had no idea that I was going to get a birthday present that would change my life! It was a new bike! My old bike was 30 years old and I was completely unaware how much fun a new bike would be to ride.

Up to this point I was definitely was overweight, but not serious about doing anything about it. I decided to get on my new bike and see if I could burn some calories.

What I discovered is that not only was it a great workout but rediscovered the joy of riding a bike by myself and with my family and friends.

About the same time my wife signed us up for a 14 week class at Kaiser called Healthy Connection. We worked with a dietitian that was very positive and motivational throughout. We learned to count calories, drink water, get enough sleep and most importantly for me was to get serious exercise! I was borderline diabetic so I had a real motivation to lose weight and get healthy again.

I rode my bike practically every day for 8 months for one to two hours a day. I have lost 42 pounds since I started riding and have

a goal to lose another 20 pounds by the end of 2017. I feel I am in better shape than I was at 50!

I keep discovering new bikes and now am riding a Salsa Vaya Titanium touring bike. I love it so much I surprised my wife and bought her one. The clipless pedals are fantastic and makes my riding much more efficient. My Garmin GPS keeps me really focused on the calorie burn each time I ride and I always try to burn at least 1000 to 2000 calories .

Biking is fun and makes it seem like I am a kid again. We now plan our vacations based on where we can ride our bikes. We are thinking about a bike and barge trip in Europe to celebrate r or 50th Anniversary!! The comte af & re fo be Photo of Bob panionship of riding with my wife, son, daughter, grandkids and friends is also good for my mental well being and helps me keep balance in life. I hope my wife and I will keep riding into our nineties!!

Enjoy riding, Biking Bob

Photo By Shutterstock

27

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28

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*Facilities Managed by Evergreen Park & Recreation District. For more information, visit For more information, contact Jefferson County Open Space at 303-271-5925 or visit

.

29

Personal Growth FROM PAGE 18 sometimes, the days I feel the worst, or least motivated, are the days I race my best.

You just never know, so keep trying. Along the same lines as accepting that not everything is in my control, I’ve gained focus and self-awareness, or maybe I should just call it mental toughness. It takes patience, mindfulness, and focus to achieve goals.

There are many tools out there to help with this, I really built mine up using the foundations of my yoga and meditation practice, along with visualization. I like to call my visualization technique, my “one small moment in time philosophy.” It helps, especially with cyclocross, to imagine how small the race is compared to infinite time or the universe. These tools are something

I didn’t think about during my first season, but bringing them into my second season paid off. Through racing, I could actually see myself becoming not only physically stronger, but mentally stronger.

Lastly, I’ve gained self-confidence and pride, which are things I’ve struggled with my entire life. So, for bike racing to help me gain these qualities is pretty awesome.

Again, it’s not about winning or losing, it is knowing that you did your best and that your best may be different every race, and that is okay. Racing has taught me to dig deep, which now has a greater meaning. It’s amazing what bike racing and digging deep have taught me about myself.

Experience the best massage for your ride.

Be a Part of Project ReCycle

P

roject ReCycle distributes refurbished bikes, New helmets, bike locks and provides bike safety education directly to individuals and families through our bike programs, our events, and Indirectly through partnerships with other organizations that share our mission.

“He Must Increase; I must decrease” John 3:30 Each year, Project ReCycle reaches out to the community to raise the funds necessary to help over 1,500 children strive for success. It is our commitment to keep our costs low and opportunities for children high.

DID YOU KNOW? A $50 sponsorship provides a child with a refurbished bicycle, new helmet, bike lock, and the opportunity to achieve success and gain confidence in their abilities. LEARN HOW TO SPONSOR A CHILD! ProjectReCycle.org

Project ReCycle 9220 Kimmer Dr. Suite 135 Lone Tree, CO. 80124 1-844-PRO-RECYCLE (844-776-7329) ProjectReCycle.org

Alberto “ AJ “ Stapleton Executive Director 7 EVERYDAY HERO BikeDenver Hero Heroe Desconocido

Courtesy Photo

Littleton

303.738.5903

2610 W Belleview Ave #300 Santa Fe & Belleview elementsmassage.com/littleton

30

Littleton Twilight Criterium

By Becky Grubb

T

he Littleton Twilight Criterium is the premier single-day cycling event in Colorado. Since the first race 2013, it has become one of the most exciting and action-packed events in Downtown Littleton. The annual cycling race is the only national criterium race in Colorado and features high-intensity racing from professionals from all over the country.

This year’s event will be held on Saturday, August 5. The race will once again be part of USA Cycling’s national racing calendar and will feature the most exciting amateur and professional cyclists.

The racing starts at 3:30 p.m. and finishes under the lights at 10:30 p.m. The race course is a 1.3 km loop through the streets of Downtown Littleton. With speeds of more than 30 miles per hour, cyclists race to a dramatic, thrilling sprint finish. More than 300 riders compete for the top spots.

In addition to competitive racing, the event includes plenty of family-friendly activities. Live music rocks the stage, along with

bounce houses, food trucks, local brews and much more. The Cruiser Ride takes place at 7:30 p.m. for all ages and abilities to test their skills on the course.

Community support fuels this national event with more than 100 volunteers participating on race day, most of whom are provided by pedal Bike Shop. Local sponsors, such as pedal, Littleton Adventist Hospital, Pro Auto Source, Town Hall Arts Center, Arapahoe Community College and A Paris Street Market, have each contributed to the event’s success.

The Littleton Twilight Criterium is a big supporter of local nonprofit organizations. One dollar from each rider’s registration is donated to a local charity, along with a portion of the sponsorship money. Additionally, the net proceeds from beverage sales are split among several local non-profit agencies.

Come join the fun! Take light rail or walk or ride any of Littleton’s many recreational trails to get to the race. There is plenty of bike parking once you arrive. For more information, visit LittletonRocks. com.

Photo from the Littleton Twilight Criterium Facebook page

31

Power Meter FROM PAGE 21

ing zones, visit the Stages Cycling blog post here, https://stagescycling.com/us/news/howto-ftp-test/ What to Do? Now that you know your FTP and have set up training zones, it’s time to get to training! Most cyclists that are using power as a metric create intervals to follow in their training rides. These intervals are oriented to address what the demands of their events are. For example, a gran fondo rider might want to do longer endurance rides with some threshold-type intervals. Or a mountain biker could do threshold intervals with short (5-10 second) “bursts” to approximate the on/off nature of power production required when encountering obstacles on the trail. Finally, a weekend warrior that dabbles in races or participates in group rides might want to do some micro-intervals to prepare for the accelerations required when riding in a group setting. For more information on these types of efforts and more, check out the Stages Cycling newsfeed, https://stagescycling.com/us/news-categories/

education/ Weight loss? Most of us, if we were to list our top-5 cycling goals would probably include losing weight on that list. With a power meter, we no longer have to estimate how many calories are being burned during cycling activity.

Further, we don’t have to rely on convoluted algorithms based on heart rate, that apply only statistically to the norm of a population. Instead, after every workout, we get a tally of the number of Kilojoules (Kj) of mechanical work (thanks to the power measurement) an activity required. Then, courtesy of some fortunate math, we can deduce that a Kilojoule of mechanical work requires a Kilocalorie (Calories) of energy to fuel that work. So, at the end of a workout, if a rider completed 950 Kj of work, we know that 950 Calories of energy were required to do that work. If a rider is trying to lose weight, she would simply make sure that her food replenishment (in Calories) for the activity is less than the energy requirement for the activity. Simply, she would want to make

sure that Kj > Calories. For more information about why optimizing your power to weight ratio is important, check out, https://stagescycling.com/us/news/understanding-powerweight/ Training with a power meter can be a great way to improve your cycling performance.

However, by itself, a power meter will not make you a better cyclist. With a little bit of commitment to educating yourself on how to best utilize your new accessory, you will go a long way to achieving your goals!

Benjamin Sharp is the Stages Power Education Specialist for Stages Cycling. He is a Level 1 USA Cycling coach with power certification and spent 7 years as a US National Team Coach for USA Cycling where he led the endurance track team to two silver medals in the women’s team pursuit and women’s omnium at the 2012 London Olympic Games. Benjamin can be reached at bsharp@stagescycling.com.

Bikepacking in the Rockies FROM PAGE 22 stove and freeze dried food for dinner.

I went out and located the water pump near the bathrooms and filled up our cooking pot, got the water boiling and 15 minutes later we were eating. We did not have a campfire since there was a fire ban but we enjoyed looking out over the lights of the city from our high vantage point and listening to the coyotes’ serenade.

Indian Paint Brush Campground is equipped with great facilities where after dinner we cleaned up. We walked back to our yurt and headed for bed. Since it was October it got quite cold, in the 30’s. But between our sleep-

ing bags and the semi hard walls of the yurt, we stayed toasty all night.

The next morning we got up and decided to ride into Morrison to the T-n-T Country Kitchen. The 5 mile roundtrip detour was worth it. A great warm-up followed by a great breakfast.\ Monday was a sunny, warm day; beautiful riding weather. We took our time getting home, taking pictures, breathing in the fresh air and smiling like fools at everyone we saw that morning because we had a great adventure that was only a few miles way from home.

Photo By Shutterstock

32

Racing 101

A

By pedal RACING

re you an experienced recreational rider looking to take it to the next level? Getting tired of solo riding, long centuries and no-drop group rides? You might want to consider rac-

ing.

Racing can be fun, rewarding and an adrenaline kick start. It can also be overwhelming and intimidating to newcomers. To help you prepare, here are a few things you’ll need to know before hitting the starting line.

Types of races: The most common types of races are; road, mountain (MTB) and cyclocross. Road races are further broken down by criteriums, road races, hill climbs and time trials.

Road races begin with a mass start on a course generally between 15 to 75 miles in length. Course terrain will vary and are often on roads open to regular traffic.

• Road races begin with a mass start on a course generally between 15 to 75 miles in length. Course terrain will vary and are often on roads open to regular traffic.

• Criteriums (a.k.a. Crit) are held on short courses often on blocked-off city streets. The course is short, usually less than 5 km, and is a closed circuit where riders complete multiple laps.

Riders race for a given length of time, typically between 30 to 60 minutes.

• Hill climbs begin with a mass start and, as its name implies, involve a continuous hill climb with a summit finish.

• Time trials are races in which cyclists race alone against the clock on flat or rolling terrain, or up a mountain road. Each rider will be given a time to show up at the starting line. There are also team time trials where the team races together as a group.

Categories: Categories are designations given to all USA Cycling racers with the intent of grouping riders by ability and experience. New riders are assigned to beginner categories and individual race results are tracked by USA Cycling. Advancement to a new category from a beginning category is automatically granted when a rider meets the requirements for that category. In road racing, men start in category 5 and women in category 4. Advancement beyond the beginning category is based on race results.

Individual races are often further divided into age groups with separate start times. Pick an age group appropriate for you. Note, you

can race in a younger group if you choose, but not in a group older than your actual racing age.

Licensing: To race you need a USA Cycling (USAC) license and in Colorado, a BRAC membership. You can usually buy a 1-day license and BRAC membership before each race, but if you race for a team, you should purchase an annual membership at https://www.usacycling.org.

Choosing a team: Since you can race as an unattached rider, why would you want to join a team? Simple, bike racing is a team sport. A strong team will enter each race with a strategy. Team tactics include; energy conservation by drafting, rider protection, pace control, bridging teammates into the lead out group, as well as more complicated ones.

Good teams also provide training & fitness opportunities, support, encouragement, and fellowship. Joining the right team can make all the difference in your success and overall racing satisfaction.

Each team has its own goals, mission, requirements and resources.

So, careful consideration should be used in selecting the team that is the best fit for you.

Choosing your first race: Information on local races can be found at; http://www.coloradocycling.org/calendar/race. Most races include a link to an event flyer with all the information you’ll need including; registration, costs, race categories, start times, directions, parking, etc.

At first glance, racing categories listed on flyers may be a bit confusing as they are often abbreviated. They appear as; MM 35+ 4, SM 4, SW OPEN, JM 11-12, and others. The descriptions below will help you interpret some of the common categories: Category

Description

JM 11-12

Junior Men between the ages of 11 & 12 years of age

JW 9-10

Junior Women between the ages of 9 & 10 years of age

SM 3

Senior Men (18 or older) who are a category 3 racer

SW OPEN

Senior Women (18 or older) any and all racing categories

MM 35+ 4

Master Men 35 years or older who are a category 4 racer SEE RACING 101, P 33

33

Racing 101

FROM PAGE 32

What to bring: Here is a good list to start with:

it must be placed properly, hair cannot cover the number. A common mistake is attaching the number facing the wrong side, or too low. The top of the numbers should be closest to the center of your back.

• Your bicycle (in good working order)

The Race:

• You don’t necessarily need to buy a new bike to try racing, but to be competitive, you’ll eventually want the lightest bike you can afford.

You should arrive one to two hours prior to your start time. You’ll need time for registration/check-in, attaching your number, unloading your bike, warming up, etc. After your warm up and before getting to the start line, check and double-check your equipment including: tire pressure, skewer tightness, brake pads adjusted correctly, etc. At crits and cyclocross races, there’s often an opportunity to pre-ride the course once or twice between each race. In most road races, riders line up “first come, first serve”. Cyclocross races often have call-ups and line up riders according to their overall ranking. At the start of the race, the chief referee or designee will give race instructions and announcements. He/she will then signify the start of the race with a gun or whistle.

• For short races, you’ll want to remove all unnecessary accessories like saddle bags, frame pumps, etc.

• Your racing license • Cash for race fees (unless you’ve pre-registered) • Your HELMET. You won’t be racing without it.

• Water bottle and energy bars • A pump with pressure gauge.

• Your tools for last minute adjustments.

• Safety pins for your number. (Most races provide these, but it never hurts to be prepared).

• Your race kit and any additional clothes you might want (see “What to wear” section below).

• A change of clothes to watch the other races or for going out after the race.

• Optional - a stationary trainer to warm up on. Alternatively, you could also ride on local streets nearby.

• Optional - a spare set of wheels (Check race flyer as some races provide neutral wheels).

What to wear: • Most racers will wear a matching team jersey and cycling shorts or bibs (a.k.a. Team Kit). If you aren’t a member of the team, you may not wear their team kit. If you are unaffiliated with a team, wear a plain jersey and shorts with no sponsorship logos (the only logos allowed are those of the clothing maker).

On short courses; remaining lap counts are often displayed at the start/ finish line. All competitors will finish on the same lap as the winner even if they’ve been lapped during the race. Race officials may ask lapped riders to pull out of the race early. A bell will announce sprint laps and the final lap of the race.

In general, races often start fast and gradually slow as the race progresses – especially on short courses. Do your best to hang with the group, as riding with a group conserves much needed energy. Remember, if you’re tired, everyone else is likely tired too. So just hold on. Tactics are best learned by doing, observing and by working with coaches and teammates.

Finally: For your first races, keep your expectations low and remember to have fun. You’ll get better and more confident with every race.

Click here to download racing 101.

• Vest, arm/leg warmers, etc (as weather dictates) • Approved helmet • Optionally, gloves to protect your hands in the event of a crash. Some riders prefer the feeling of bare hands for when shifting and braking.

Pinning on your race number: When you register or check in at the race, you will be given a race number. If only one number is provided, ask an official which side to place it on. It must be visible to the cycling officials at the finish line; therefore

Photo By Shutterstock

34

Try a Tri

T

By Neale Orinick

he sport of triathlon has grown significantly in the past decade. One of the reasons for this is an increase in female triathletes. Hey ladies, is this your year to try a tri?

The sport of triathlon is unique due to the necessity of training for three distinctly different sports. It involves strength and conditioning for the entire body, managing your time wisely and learning useful life skills like swimming or how to change a flat tire on your bike.

Swimming The majority of your swim training will be in a pool. However you will need to venture into open water a few times before your race to practice swimming in a current, not having a lane line to follow, and sighting to stay on course.

It’s never a good idea to swim alone in open water. Joining a triathlon team or club is a good idea.

Cycling The most time in your race will be spent on the bike, no matter what distance triathlon you do. Having a well-maintained bike is a must.

Before you start any cycling training be sure to have your breaks and gears checked, know what pressure your tires should be pumped up to, and that your chain is clean and well lubed.

A proper bike fit is also important. You neighborhood cycling shop is the best place to make sure you are sitting comfortably and the bike is adjusted for maximum efficiency when pedaling. It’s also

Photo By Shutterstock

where you can find essentials like a spare tire tube, anti-chaffing cream and chain lubricant.

Ride consistently and gradually increase your mileage on a variety of terrains, incorporating some hill riding into your training. Like swimming, you should not ride alone if possible. At the very least carry your phone and tell someone where you are going and when you will be back.

SEE TRY A TRI, P 35

Photo By Shutterstock

35

Try a Tri

FROM PAGE 34

Running You don’t necessarily have to be a runner to try a tri. A sprint distance triathlon only requires a 3.1-mile run, an easily walk-able distance.

Running is something you need to ease into if you are not already a regular runner. The golden rule of running, especially important for novice runners to follow is, only increase weekly training mileage by 10 percent or less per week. Running too far, too soon is a recipe for injury. Like cycling, be sure to do your workouts on varied terrain, incorporating hill and track workouts.

Triathlon is a healthy, fun sport, best shared with friends.

Finding a triathlon team or club with members who have similar abilities to swim bike and run with can be as rewarding as crossing the finish line.

Neale Orinick is an assistant coach with the Colorado Wild Women Triathlon Team (Team CWW), Denver’s premier women only training team. Team CWW trains novice triathletes and competitive athletes in all three sports with coached workouts all around the Denver Metro area. Find out more at teamcww.org Photos By Cervelo Bikes

Colorado High School MTB League

I

By Sean Franklin

have been race announcer for the League since 2011 (League started in 2010). I have seen unbelievable growth, especially with some of the Front Range teams (Columbine, Littleton Comp, Chatfield). More importantly, I have seen firsthand with helping out the Columbine team at their camp and practices, the impact riding a bike has had on kids of varying abilities/backgrounds. Having an all-inclusive sport (nobody rides the bench) for kids helps their sense of belonging, and self discipline, as well as self-confidence.

2016 Season Results: • 1,076 student-athletes, increase of 24% from 2015 • 210 girls, 20% of total • 867 average racers per weekend • 67 teams, representing 147 high schools from Casper, WY to Taos, NM • 349 coaches • 88 Legacy competitors, who participated all 4 years of high school • 81 student-athletes, 24 coaches, and 12 teams received $22,000 of scholarships • Volunteer hours = 3130 for races ONLY

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37

What accessories do I need?

I

’ve bought the bike, now what…

There are clearly a lot of items on the market and the Sales Team at the shop can explain to you the various choices, trade-offs and costs. Your budget will help you determine which items you buy today, which ones can wait until later, and what is important to purchase now, but as you bike more and get more comfortable you will want to upgrade.

Helmet Other than the bike, this is the single most IMPORTANT piece of equipment you MUST purchase. It is essential for your protection and safety. Even a low speed crash can cause serious damage if you are not protected. A helmet should be replaced after every fall, and/or every few years, as the protective materials will degrade over time. MIPS is a newer technology now found in several types of helmets, and is strongly suggested. MIPS helps to distribute the impact of a crash more evenly than standard protection. Other factors to consider are weight, amount of ventilation, riding style, and aerodynamics. As everyone’s head is shaped differently, its best to try on several brands and models to find out what feels right for you … the fit is very important. Make sure it fits snuggly and correctly, and is comfortable. pedal has several types of helmets available (Bell, Giro, Lazer) and they come at every price point imaginable. Talk to the experts at pedal to find the one that is right for you.

Gloves Like all things bike, there are several types of gloves available. Full fingered, fingerless, padded, insulated, etc. Gloves are important for 3 main reasons: 1) to pad your palms and help to reduce pressure that can cause numbness and contribute to shoulder and neck fatigue; 2) to wipe up sweat. Most gloves feature a terry cloth patch on the thumb. This is invaluable when

it comes to wiping sweat out of your eyes; and 3) to protect in case of a fall. Great brands are Pearl Izumi, Enduro, and Giro.

Eye Protection Sunglasses are important for many reasons.

They shade you from the sun and keep bugs and other debris from flying into your eyes.

They keep the wind from drying your eyes out, they reduce the amount of squinting you do and they protect from the sun severely damaging your retinas. Depending on the lenses you choose, proper eyewear can actually improve your field of vision. Polarized lenses are effective for reducing sun glare, amber lenses work great for low-light or cloudy days, and clear lenses are prefect for night rides. Always buy “unbreakable” lenses. Curved lenses are best as they add protection on the side as well as across the front of your eyes. pedal carries several brands such as Tifosi and Smith, that offer interchangeable lenses so you’ll always have the right tint and style for your ride.

Shoes Cycling specific shoes make your riding more efficient and enjoyable. The stiffer the sole on the shoe the better the power transfer from your legs and feet to the pedals. When you first start out you may want to purchases a simple pair that will work well on a platform pedal, Shimano or Pearl Izumi. These shoes are great for riding and walking around during breaks. As you gain more experience and confidence and increase your weekly mileage you will probably want a pair of shoes more specific the type of riding you are doing.

Road bike shoes will have a stiff sole for better power transfer and will feature the ability to use a road specific cleat, Giro. They are built strictly for riding and not well suited for walking around. Mountain bike shoes may also have a stiff sole, but will feature lugs for traction for “hike-a-bike” sections of the trail.

If you spend quite a bit of time off the bike during your ride, then a casual “tennis shoe” or sandal might be a good choice. As with all shoes, the fit is important. The staff at pedal can help you find the right shoe and proper sizing for any cycling endeavor.

Pedals After the bike, and the helmet the pedals are the next most important component you will need. The right pedals can add more efficiency to your efforts and help balance your up and down pedal strokes. See the detailed article in the following pages.

Cycling Clothing It’s really basic: Padded shorts – 3 reasons why you want to purchase shorts with a “shammy:” 1) shock absorption for those bumps and rough bridge crossings, the pad also helps reduce blisters and saddle sores; 2) the stretchy lycra material reduces chafing caused by looser fitting “billowy” shorts; and 3) the lycra-spandex construction provides support for tired muscles.

Cycling jersey – the pockets on the back are the perfect place for extra nutrition, phone, arm warmers, light jacket, etc. Socks (Smithwick, Sock Guy)– keep your feet from blistering because they wick up the sweat.

Water Bottles, Hydration packs, and Bottle cages A good rule of thumb is to drink approximately 20 ounces of water per hour of during a ride. The amount you need can vary depending on effort, temperature and personal factors. Remember if you feel thirsty, you are already dehydrated, so its important to drink frequently. Road bikes and hardtail Mountain bikes have the ability to mount two water bottle cages on the frame. Most full suspension Mountain bikes have room for only one cage on SEE WHAT ACCESSORIES DO I NEED?,P 38

38

What accessories do I need?

FROM PAGE 37

the frame. For this reason it is highly recommended that you invest in a hydration pack (Camelback, Osprey), a backpack that features a reservoir, which can carry between 30 oz. and 100 oz. of liquid. A pack will also offer storage for carrying extra layers of clothing, spare tubes, nutrition and tools. If a pack is more than you want to carry then your choice will be to carry water bottles. Everybody has a preference in type of cage (Planet Bike, Topeak). Some are basic, constructed from aluminum and will hold a bottle just fine on smooth roads. The more high tech cages are carbon fiber or another composite material. These are generally lighter, and more expensive and may hold the bottle better on rougher roads. Water bottles also come in a variety of styles and sizes. Look at several to find out what works best for your needs. You may think one bottle is just like another, but there is a difference in the lids, the “water delivery system” (stem), and material.

Find a drinking style that you will be comfortable using one hand with. If you have a smaller frame make sure the larger 25 oz. bottles will slide in and out easily. In Colorado, it’s a good idea to have at least one insulated bottle to keep your water cold longer, on those beautiful sunny days.

Bike Computer There is a computer out there for everyone from a cheaper version that just tells speed and mileage to an expensive one that will show text messages from your phone while you’re riding.

A good start is a computer that just reads speed and distance; it’s a good way to start tracking your progress. As you get more serious, a version that records your cadence, GPS data, heart rate and other metrics might be a logical upgrade. The Garmin 520 or a Cateye computer are a good place to start.

Saddle Bag This is an important “store all” that fits under the saddle on your bike. You can find bags in a variety of sizes, from one that will only hold the essentials to one that can carry a phone and a good sized wallet. As a rule of thumb, you need a bag big enough to hold the following: 1. Spare Tube (Quality Bicycle Parts, Cannondale) – talk to your bike store and make sure you get the right tube based on the type of tire on your bike. A good idea is to place the spare tube in plastic Ziploc with some baby powder to protect the tube from sticking together in the Colorado heat. It also prevents you from accidently puncturing the tube when taking things in and out of the bag.

2. Tire Levers (Pedro) – Necessary for changing your tire. It’s a good idea to take a clinic in basic bike maintenance before you head out on your first long road or trail ride. However, if you’re concerned about being able to change your tire, there is always someone on the trail that it is willing to help, so don’t worry.

3. Bike Tool – This is a lightweight multi-use tool that is handy for many purposes. They generally feature allen keys in a variety of sizes, a Phillips or flat head screwdriver and possibly a Torx T25 for disc brakes. You never know when you might need to tighten or loosen a screw on the bike when you’re out on the road/ trail. A good choice is Park Tool I-Beam Mini Tool, as it is small and lightweight.

4. CO2 Cartridge – This is the best thing ever!

It allows you to quickly blow up your tire if you have a flat while riding. A CO2 cartridge is one time use so make sure and replace it after you use it (and please don’t leave the empty behind!!!).

5. Latex Gloves – If I have to change a tire or put a chain back on, and don’t want to get grease on your hands, keep a pair of latex gloves in

your bag. There are also several companies that make “wet naps” specifically for grease removal, these can also be handy to have.

6. Nutrition –It’s a good idea to carry some type of nutrition with you on a ride. If you opt for a small saddlebag, make sure you put something in your jersey pocket before you leave.

Honey Stingers, Enduro, or LaraBars are good choices as they are tasty and give a quick burst of energy.

7. Patch Kit (Rema, Park) – A small kit with a rubber patch and some glue. Always a good idea that hopefully you will never need.

8. Cash/ID – You never know when you are going to need just a few dollars when you are riding. Keeping a few dollars in your bag is a good safety net. Include a card with emergency contact information, or an old drivers license in your bag – just in case.

Nutrition Until you have experienced the “bonk,” it is hard to explain just exactly why you don’t want to run out of fuel on long rides. A quick energy snack can be the difference between making it home with energy to spare, or dragging back to the car thinking your bike has turned against you. It may take some experimentation to find out what works best for you. There are plenty of options available: Powdered drink mixes, gels, bars and chews. Try different brands and types until you come up with the right combination that works best for you.

Bike Pump A floor pump with a pressure gauge (Cannondale, Topeak) at home is going to save you time and energy. Ask the team at pedal which one is their favorite. Before CO2 inflators, small bike pumps were the norm when heading out on the road or trail. Many people still opt to carry SEE WHAT ACCESSORIES DO I NEED?,P 39

39

What accessories do I need? a small pump, (Blackburn, Cannondale), as they are more comfortable with their use and

• Crank puller – Park

For your garage:

reliability. If you would rather manually pump up your tires purchase a small pump to carry in your jersey pocket or attach to your bike frame.

For your bike: • Saddle Bag: • Extra innertube in your size & valve type • Tire levers – Pedros • Tire boot – Park • Patch kit – Park, Rema • Quick link – KMC, Sram •

FROM PAGE 38

• Cassette lock ring tool and chain whip -

• Bike repair stand – Park, Feedback

Park

Sports

• Rubber mallet - Park

• Floor pump with gage – Cannondale, Topeak

• Scrub brush, bucket, cleaning solution

• Allen key set – 2, 2.5, 3, 4, 5, 6, 8 mm –

• Chain cleaning device – Park

Pedros, Park

• Chain cleaning fluid – Park

• Chain lubricant – Finishline Teflon (dry

• Bike cleaner and polish – Finishline

lube for the front range)

• Cog cleaning brush – Park

• Combination wrenches – 8, 9, 10 ,15 mm – Park • Needle-nose pliers – Park

• Electrical tape and scissors Don’t worry if you don’t know what some (all)

Mini pump and or CO2 kit –

• Chain rivet tool – Park

Blackburn, Cannondale

• Pedal wrench – Park

happy to answer any questions and explain the

• Wheel truing stand – Park

proper way to use them.

• Mini folding tool – Cannondale, Park

of the above are. The experts at pedal will be

Accessory checklist Helmet

Multi-Tool

Gloves

Mini pump and/or CO2 kit

Shoes

Tire levers

Pedals

Spare tube(s)

Water Bottle Cage and Bottle

Patch kit

Cycling specific clothes

Tire boot

Eye Protection

Quick Link

Cycling computer

Floor pump w/pressure gauge

Saddle Pack

Chain lubricant

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