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The Huntington Bicycle Club, NY

HomeFolks on Spokes June 2021

 A Message From the President

 June is upon us, with warmer weather and earlier ride departure times.

  Now that we have the 3 Foot Law enacted, please adhere to all of the rules of the road. When speaking to the County Legislature about passing this law, I was questioned by a Legislative member about the cyclists who flagrantly ride 2-4 people abreast or disregard basic traffic ordinances. My response was that ultimately we want to be safe in our riding and that does not reflect the majority of cyclists. The bottom line is that in groups, we need to be vigilant about our riding in respect to traffic and road conditions. Please ride single file when the road is one lane and even more so when there are many potholes. (well, that's about all of our current riding environments)

  The Gold Coast rides are approaching quickly. It's very different this year in that we are running the Gold Coast like regular club rides, but over two days rather than the "big" one.

Please follow these directions as far as the Gold Coast sign up process goes:

a) If you are a new member who joined the Huntington Bicycle Club expressly for the purpose of riding the Gold Coast in a group with a Club leader, please sign up for a ride when it is posted, the sooner the better. 

b) If you have been a member of the Huntington Bicycle Club for a few years, have ridden the Gold Coast or any number of group rides with us, please wait to sign up for a ride until we make sure that any new member is included. 

    We would like to make sure that we can accommodate the newer members first. If you are interested in leading one of the Gold Coast rides, please avail yourself for that as soon as possible. We want to make sure we have all the rides, and ride levels covered, so knowing the supply of leaders and numbers of riders will be very important.

   We have many sponsors for the Gold Coast this year, which is exciting. Please patronize their establishments when riding, they will appreciate that!

   Take note that Jay Bender, a life member and founder of our club, was quoted in the Newsday article posted here. (Yay!)

   Lastly, take a moment and scan the QR Code below for the petition for Safe Streets.(including a 3 Foot distance Law for the state). It is going to the State Legislature this coming week, and all are needed to show support.

 

Our next meeting will be Tuesday, June 8 at 7:00 PM on Zoom.

Kathy Eaton will be our guest speaker, and she will be talking about good nutrition habits for cyclists.

 

See you then, and ride safely!

Karen Gellert, HBC President


NEWSDAY         OPINIONEDITORIAL

Safe roads for bikes and cars

By The Editorial Board May 12, 2021

Road-safety discussions have a way of descending into near-tribal emotional clashes.

An ever-growing number of bicycle riders raise their voices for free movement and respect. Motorists are vexed by two-wheelers who sometimes seem determined to test their alertness and patience.

The perennial question of who's menacing whom gets the group blame game going, especially in the wake of a near-collision. Think of the thousands of screaming matches not reflected in annual tallies of fatal and serious accidents.

Both groups have spurred local legislation around Long Island. Especially now, with Nassau and Suffolk counties trying to emerge from the pandemic, and with spring and summer activities rising, rules of the road take on more importance.

On one side of the bike ledger: Two summers ago, Babylon Village reacted to the ruckus about "ride-outs" where kids play "chicken" with cars, perform stunts and create swarms that intimidate drivers and pedestrians by adopting penalties for this knucklehead behavior. But the fad persists in various places with riders and spectators posting videos for a bit of web fame, sometimes with their faces out of the frame.

Nassau imposed new safety rules aimed at showoffs in 2019, which the sponsor, Legis. John Ferretti (R-Levittown), since called a deterrent. Suffolk's legislature approved a crackdown measure, too. Although County Executive Steve Bellone vetoed that bill in March, accepting cyclists' arguments that it was too punitive, elements of the proposal may be brought back.

Cyclists, too, have persuaded government to help their cause. Bellone signed a law last month requiring motorists to keep their cars at a three-foot distance from bike riders. Legis. Kara Hahn, whose husband was hit by a car while biking, sponsored the bill, said to be the first of its kind in New York State.

 

Appropriately, cyclists have been lobbying and agitating for the right kinds of bikeways. One worthy plan, beyond adding bike lanes here and there, would be to extend the Empire State Trail's 750-mile system of paths for both cyclists and walkers through Long Island. Carter Strickland, New York State director of the Trust for Public Land, is among those who've called for "a world-class trail from New York City through Bethpage State Park, the pine barrens, Greenport, and Shelter Island to Montauk, and all the unique places in between."

Traffic laws and infrastructure help, but common sense is so obviously vital that it too often goes unmentioned. Drivers need to slow down, avoid distraction and soberly accept that bikes and pedestrians will be sharing the road. Powerful vehicles require responsibility, as everyone in driver's ed is supposed to know.

Obviously, bicyclists cannot "win" in any collision with a motor vehicle. They should not ride abreast or play dumb games. They should avoid thin shoulders on winding roads, bike on designated park trails where possible, pay full attention, remove the earbuds, and wear a helmet.

How difficult is it to exercise common sense and self-control whether you're on four wheels or two?

— The editorial board...... Preaching to the Choir!

After riding up Prospect, the Blues!

EZ Riders


A Quick Guide to Cyclist Nutrition: How to Fuel for Rides of Every Length

COFFEE RIDES, TRAINING RIDES, EPIC RIDES—HERE’S HOW TO EAT AND DRINK TO KEEP THE ENGINE ROARING.

BY SELENE YEAGER

At a past cycling camp, I was talking with Dave, a 50-year-old father of two who was training for an annual cycling weekend with friends. He was making progress, but was frustrated with his performance during long rides—once he passed three hours, he started having stomach trouble. As he rattled off a list of what he consumed each hour on the bike—half an energy bar, one gel, a bottle of sports drink and a bottle of water—I realized that despite riding for years, he was eating and drinking too much. He needed to revisit his cyclist nutrition plan and how exactly he fuels for each ride.

The American College of Sports Medicine recommends 30 to 60 grams of carbohydrate per hour of exercise, but few athletes understand the reason for this amount. The average person can process, or oxidize, only about one gram of carbohydrate per minute, no matter how much is consumed. The bottleneck isn’t your muscles; it’s your intestines, which can transport glucose from food you eat into your bloodstream only so fast. Dumping more carbohydrate into your gut doesn’t necessarily increase the absorption rate, but it can increase your chances of an upset stomach.                         It’s easier than you think to overload on carbs. Take Dave as an example: His half an energy bar (23 grams of carbs), one gel (27 grams of carbs), and bottle of sports drink (about 50 grams of carbs) meant he was taking in about 100 grams of carbohydrate every hour. Early in his rides, he was doing great because he was getting all the fluid, energy, and sodium his body could handle, but after a few hours the excess carbohydrate sloshing around in his system was making him nauseous, bloated, and ill.

One of the easiest ways to optimize your carbohydrate intake during rides is to drink a low-carb, electrolyte hydrating drink while you’re eating light, digestible snacks, like fig bars and bananas. Simply separating these two categories—hydration and solid food—typically brings people back into the range of 30 to 60 grams of carbohydrate per hour, while also ensuring they get adequate sodium and fluids.

Also, research suggests that by consuming energy foods that contain a mix of sugars (such as glucose and fructose, or glucose and maltodextrin) instead of just one type of sugar, you can bump oxidation to as much as 1.7 grams per minute. Translation: The sugar leaves your gut and enters your bloodstream faster so you’ll have more readily-available energy when you need it most.

Over the course of three days at camp, Dave made subtle changes to his on-bike eating habits. He set an alarm to beep every 15 minutes as a reminder to drink, instead of guzzling an entire bottle at once. He added granola bars and fig bars to his stash of energy bars and gels for variety. As we rolled past the four-hour mark, Dave was taking long turns at the front and chatting happily in the paceline as if the ride had just begun.

    To find the same success as Dave, here’s an overview of the best cyclist nutrition—what to eat and drink on rides of various lengths—so you can pedal farther, faster, or ideally, both.

How to Fuel Short Rides

Ride Duration: 1 hour or less
Primary Concern: Fluid replenishment 

What to Drink: Plain water or a low-carb, 
electrolyte hydration drink
What to Eat: Most people start with enough stored energy for a 60-minute workout, but carry a banana just in case you’re out longer than expected or you start to fade.
Bonus Tip: For optimal recovery, eat a full meal within an hour of finishing an intense workout.

How to Fuel Medium-Length Rides

Ride Duration: 1 to 3 hours
Primary Concern: Carbohydrate replenishment

What to Drink: 2 bottles low-carb, electrolyte hydration drinks, at least
What to Eat: 30 to 60g of carb per hour from food.
Bonus Tip: Don’t wait until you’re hungry or thirsty to eat and drink. Take small nibbles and sips from the get-go.

How to Fuel Long Rides‌

Ride Duration: 3 hours or more
Primary Concern: Carbohydrate and electrolyte replenishment; food boredom
 or palette fatigue
What to Drink: 2 bottles low-carb, electrolyte hydration drinks, at least

What to Eat: 30 to 60g of carbs per hour, total. Digestion can get harder as rides get longer, so eat more solids at the beginning of the ride, and switch to blocks, chews, and 
other easily-digested foods during the final part of the ride. Just be sure to drink plenty of fluid to chase down gels, so you don’t get GI upset.
Bonus Tip: Supplement bars and gels with carb-rich, low-protein, moderate-fat “real” foods. Don’t worry about specific amounts of protein or fat; just eat what tastes good so you keep eating.

 

The Best Post-Workout Meals for Better Recovery

FROM SANDWICHES TO FRUIT SMOOTHIES, GETTING THE PROPER NUTRIENTS WILL BENEFIT YOUR RECOVERY AND EVEN SUBSEQUENT RIDES.

BY 

Apr 27, 2021

We know that fueling the right way before and during a ride can really make or break your performance—there’s nothing worse than a ride taking longer than expected and praying you find a gas station for emergency gummy bears before you bonk. But your post-workout meal is just as important.

Taking in the proper nutrients after a ride of any length or intensity can benefit your recovery and even subsequent rides, says Melissa Majumdar, M.S., R.D., a dietitian and a certified specialist in obesity and weight management at Emory University Hospital Midtown in Atlanta, Georgia.

Below, we outline everything you need to know about what to eat after a ride or post-workout, and what might happen if you don’t refuel your body properly.

Carbs and Protein Are Key

Whether you just got back from a 45-minute spin to help clear your mind or a hilly four-hour long ride, carbs and protein are the most important nutrients you need to refuel. It’s best to get something in your system between 30 to 60 minutes after exercise.

Majumdar explains that carbs are used for glycogen repletion, and if you don’t replace the carbs you used up on a ride, you can feel sluggish, weak, and sore in the coming hours and days, including on your next ride. Protein is used to repair and build your muscles, she says, so if you don’t consume enough after the ride, your muscles’ recovery process can be impeded.

However, your length and intensity do play a role in the amount of carbs and protein you need to consume. During your ride, Majumdar advises to aim for 30 to 60 grams of carbohydrates per hour, and on the higher end of that for longer or more intense rides.

As far as protein consumption goes, Majumdar recommends spreading your intake out over the course of your day, since your body can only absorb so much protein at one time (around 30g). Cyclists with a goal of maintaining their muscle mass should consume 1.3g to 1.7g of protein per kilogram of bodyweight during your day, according to a 2019 International Association of Athletics Federations (IAAF) consensus statement.

Majumdar notes that it’s best to curb your fat or fiber intake directly after a ride, since it can hamper your body’s digestion process.

Is Eating Something Unhealthy Better Than Eating Nothing at All?

Let’s say you’re absolutely starving when you get back to your car or home, and you can’t wait to eat, or you won’t be able to refuel within an hour. Do you stop at the first fast food chain you see just to get some food in you?

A 2015 study in the International Journal of Sport Nutrition and Exercise Metabolism found that fast food from McDonald’s is just as good for recovery and subsequent performance as other foods meant for those purposes. The study compared foods such as fries and hash browns to energy chews and Power Bars, and measured a large number of variables related to recovery—from blood cholesterol to thigh-muscle glycogen content to time-trial performance—and couldn’t find any significant differences between the two refueling approaches.

“I haven’t yet seen a study where a commercial supplement outperforms real foods,” says Nancy Clark, R.D. “The supplements may seem impressive because they offer a precise ratio of carbohydrates to protein, but you can get the same from tastier, less pricey, real foods with adequate carbs, protein, and calories.” Majumdar agrees.

“After a long, hard ride, something is better than nothing—as long as it’s higher in carbs and lower in fat” she says.

Fast food restaurants like McDonald’s will usually have healthier options such as a grilled chicken sandwich, a side of fruit, yogurt, chocolate milk, or juice—and you can always ask for an extra bun to increase your carb intake, Majumdar says.

But if you’ve just completed a shorter, slower ride, Majumdar says it’s better to wait a little longer for a healthier option.

What If You’re Not Hungry After a Ride?

It’s not uncommon to not feel like eating after a bout of exercise, especially if you’ve been out riding in hot, humid weather. But as we previously mentioned, something is better than nothing—even if it’s small.

“Liquid can be easier to stomach,” Majumdar says. “Chocolate milk or a fruit smoothie can be cold, refreshing, and easy to digest.” (Boost the protein in a smoothie with some plain greek yogurt.)

Majumdar also suggests pre-planning or pre-making a post-ride snack—such as the above-mentioned smoothie, a banana and peanut butter sandwich, or even just keeping fresh fruit within reach—so you can easily munch on it as soon as you return. No cooking or guesswork involved. Pro tip for smoothies: You can freeze them overnight and leave them in the car, so they’ll be perfectly defrosted by the time you get back.

The Bottom Line:

Carbs are your friend, and are an integral part of your post-ride recovery. Protein is also an important component of your body’s recovery, and it’s best to aim for a 3:1 ratio of carbs to protein within 30 to 60 minutes after you get off the bike. Any food is better than none at all, so consuming a fast food sandwich or even just nibbling on some fruit will jumpstart the recovery process so you can tackle your next ride as strong as possible.

 




At the beach!

Doctor's consultation?

  Fueling for a Century
“I’m training for my first century later this spring. There isn’t going to be a support vehicle and the route is remote, so we have to carry all our nutrition withus.
What fluids and on-the-bike food should I pack?”


Great question! Completing your first century ride—100 miles or, if you favor metric,

160.93 kilometers—is a phenomenal achievement and endurance milestone. The preparation

and energy required to pull off such a feat is a big challenge, both physically and mentally.

Take it from me: This benchmark distance is no walk in the park! Depending on the terrain,

weather conditions, and other factors, it could take up to seven or eight hours to finish. 

 

Eat, Eat, Eat: You’ll Need It 

First rule of thumb: You’ll likely burn 500 to 600 calories an hour, depending on the terrain,

and having enough fuel will keep your energy levels high and glucose stores in good shape. 

 

An essential aspect of fueling on a century ride is to eat solid food, especially within the first

two hours. Here are five of my go-to snacks that fit easily into jersey pockets to provide

a quick hit of easily digested carbohydrates:

 

1. Natural peanut butter on graham crackers

2. Beef jerky

3. Trail mix or granola

4. Gummy bears

5. Dried fruit

 

Then you want to be sure to continually replenish your glycogen reserves throughout the ride,

because this food will fuel you later on when you need it. You can even opt for energy gels. 

 

I recommend setting an alarm on your bike computer or phone to prompt you every 30 minutes

to stay on top of eating and keep the tank full to avoid the dreaded bonk. Bonking essentially

means “hitting a wall.” It’s that physical and emotional barrier when you find it difficult,

if not impossible, to carry on.

 

Finally, drink at least one bottle an hour to stay hydrated, and refill your bottles when you

can. If possible, carry three bottles—two on your bike and one in your back jersey pocket.

Keep drinking water or your preferred sports drink every 15 minutes and eating every

30 minutes for the duration of the ride.

 

Following these recommendations will get you that much closer to finishing your first

benchmark distance with energy to spare. 

 
Coach David, of Bicycling Magazine

Timber Point

Sea Cliff, fake background?

101 Bike Maintenance Tips Every Cyclist Should Know

Part 2

YOUR GUIDE TO A LONGER LIFE FOR YOUR BICYCLE AND GEAR.

BY JENNIFER SHERRY AND THE BICYCLING EDITORS

No. 55 If you store your tools in a toolbox, color-code them with their corresponding drawers or slots. If you have a pegboard in your shop, trace each tool in the spot where it hangs. Everything will be easier to find.

No. 56 No matter how long it takes, invest in quality bike tools until you have a complete set of the basics. See our list of essential tools.

No. 57 When doing a full tuneup, work from front to back or top to bottom so you’ll know where you were should you get interrupted.

No. 58 When you ­disassemble something complicated,­ use your smartphone or digital camera to document the process. If you end up with an extra part after reassembly is complete, you can look back at your pics to figure out when and where things went wrong.

No. 59 Never turn your bike upside down to work on it. You could ruin cables, accessories, even your saddle. If you don’t have a repair stand, find a way to suspend it.


Practice Good Hygiene

No. 60 Soak the edge of a rag with degreaser and slide it back and forth between each cog to clean your cassette.

No. 61 Wipe down dust seals on suspension components after every ride.

No. 62 Blasting your bike with a high-pressure hose forces in unwanted grit and dirt and blows out much-needed grease and lube. Use a bucket of water and a sponge instead.

No. 63 Use rubbing alcohol to remove black grime from your rims.

No. 64 Don’t be afraid to scrub your bar tape. Assuming it’s wrapped properly, it can handle the elbow grease.


Worse for Wear

No. 65 Worn cleats can release unexpectedly or stick in the pedal. Change them when the wear indicator tells you to.

No. 66 Shift to the smallest cog and ring combination when storing your bike for a long period of time. It will prevent wear on your derailleur springs.

No. 67 Replace a worn seatpost clamp. If you keep riding on it, your saddle won’t hold its position.

No. 68 When your chainring teeth start to look like shark fins, it’s time to replace your chainrings.

No. 69 A thin rim on a tire’s sidewall can fail under pressure and cause you to crash. Inspect your rims by looking for a concave section or by running your fingers along the braking surface to feel for one.

No. 70 Chains and cogs wear together.

No. 71 If you don’t have a chain checker, go find a ruler. When 24 links of your chain measure more than 12 116 inches from rivet to rivet, it’s time to replace your chain. Once that measurement reaches 12 18 your cogset is likely shot as well.

No. 72 Protect your frame from rubs with neatly applied electrical tape or anti-slip bathtub tape.


Righty-Tighty—Most of the Time

No. 73 To tighten a loose headset, loosen the stem, tighten the top cap, and retighten the stem.

No. 74Installing new pedals? Make sure you thread your left pedal into the left crankarm and your right into the right (they should be marked). If you inadvertently interchange them, you will likely have to buy new crankarms. The good news is that your pedals will probably survive the mistake.

No. 75 To remove your ­pedals, set the driveside crankarm at 9 o’clock for better leverage. Then turn your wrench clockwise to loosen your non-driveside pedal and counterclockwise to loosen the one on the driveside.

No. 76 Loosen your stem-binder bolts, not your top-cap bolts, to straighten an askew handlebar.

No. 77 Straighten your wheel—without a truing stand.

No.­ 78Glue a tubular. It’s easier than you think.


Tools Rules

No. 79 When breaking a chain with a chain tool, do not push the pin all the way through (unless you’re using a special replacement pin). You won’t be able to get it back in.

No. 80 To correctly close a quick-release skewer, tighten the nut on the opposite side just until firm, then flip the lever to the closed position. You should feel resistance but still be able to completely close the lever. If you can’t, open the lever, loosen the nut a bit, and try again.

No. 81 Get and know how to use a torque wrench. It’s the only way to properly tighten bolts.


Slick Tricks

No. 82 Not all chain lubricants are the same. Choose the one that best suits your riding conditions.

No. 83 Carbon seatposts always get friction paste regardless of frame material. Carbon frames always get friction paste regardless of post material. Metal frames and posts always get anti-seize compound or grease.

No. 84 After lubing your chain, backpedal a few revolutions then wipe off the chain with a clean, dry rag. The lube is now in the rollers and between the plates. The rest will just attract crud.

No. 85 Apply lube to the chain’s rollers, not its side plates.

No. 86 Use friction paste, which contains tiny bits of grit, on carbon parts. Grease will cause them to slip.

No. 87 When lubricating a suspension fork, use the lube recommended by the manufacturer. Other types can break down internal plastic and rubber parts.

No. 88 Never clean the greasy film off a new chain. It’s better than what you’ll put on later. Start your lube habit after the factory grease has worn off, which usually takes about two rides.


The Flat Truth

No. 89 You don’t need strong hands to change a flat without levers; it’s all about proper technique.

No. 90 If you don’t remove the instigator—thorn, glass, stone, metal shaving—from the inside of your tire, or look for a tear in your tire’s sidewall, you will flat again. And again.

No. 91 Don’t adhere a patch to a tube until the glue you applied goes from clear to cloudy.

No. 92 When replacing a spoke, make sure it’s the right length. Too long and you risk a punctured tube.


 

No. 93 For fewer broken valves, inflate your tire with the valve stem facing down, between 10 and 2 o’clock.

No. 94 To more easily seat a tire on a tubeless rim, inflate with a compressor.

No. 95 Use both hands when operating a floor pump.

No. 96 Some pump-head levers push down to clamp; others pull up. Know which kind you have. If you force it, you can ruin seals.

No. 97 Remove as much air from your punctured tube as possible before changing a flat. It’ll be easier to remove the tire.


When You’re Not Riding

No. 98 Hang hooks in your garage to keep your bike ­vertical. Resting it on its side can knock your derailleurs out of whack.

No. 99 Store a mountain bike with the suspension-fork legs pointed up so the oil can flow down and keep the foam rings under the seals well lubricated.

No. 100 If you have no choice but to store your bike on a damp concrete garage floor, slip cardboard underneath the tires to prevent dry rot in the casings.

No. 101 Regularly inspect your carbon-fiber frame for cracks, and touch up scratches with a couple coats of clear nail polish.


Minutes from the meeting of the

Huntington Bicycle Club

May 11, 2021

 

President-Karen, called to order at 7:05 PM

Rides are now going strong 

1)  Thanks to helpers at the Bicycle Rodeo sponsored by Harborfields HS, April 28:

 John G, Don N, Bob, Art and Terry and Sal, Hugh and mostly, Pat K for organizing this event.

AAA sponsors and supplies pumps, helmets, cones and instructions geared towards teaching  young kids about safety while riding.

 

  2) Passage of Resolution 1830 (the Three Foot Law) -video shared.                                              Motorists must give bike riders 3 feet of distance when passing. Will be difficult to enforce.

Now, let’s set a good example! We will consider adding it to our next Club Jersey

 

3) Reminder about the ride sign up process, and encourage people to wear their HBC Jerseys when riding. Ride responsibly to be good examples for all biking participants

 

VP/Ride Chairman-John

Contact John to try to sign up rides and as early as possible. Please sign up on the wait list so new rides can form. John will try to do the Gold Coast Routes during the mid week rides

        EZ Rides-have started

 

Secretary-Pat

Great Bike Rodeo with great reports. I am healing nicely

 

Treasurer-Gregg Shared a report for March/April

Doing a great job. Active Members: 330

 

 Gold Coast-Steve

Starting to check Gold Coast routes and will need volunteers to lead rides at different levels.

Participants can just use a cue sheet or GPS

John will review and release the rides

Got a few new sponsors

Board Meeting about changing/generating routes

 

Web/Media-Malachy

a)  How to use the new “Forums”: Great for sharing information with everyone

        Forums are “opt in only”, the set-up is on your profile

b)  On the events calendar, events are color coded: Bike tours are just informational, you cannot register for these on our site.

c)  Added news site

d)  Bike Jerseys for sale at store- discounted

e)  All reports are generated from this site

 

Guest speaker-Howard, from Bicycle Planet-topic is EBikes

 Thank you to Howard for his sponsorship and loyalty to the our club.

Not a good time to buy a bike!

He recommends Brett Cooper in East Northport as a  Great Bike Fit instructor - also a gifted rider.

 

Old Business

New Business (announcements)

Richard Lubasch to get a Lifetime membership

 

        Next Meeting: June 8, guest speaker-Kathy Eaton on Cycling and healthy nutrition.

 

Respectfully,

Patty Kalvar, Secretary