Women's Cycling website launched!

Canadian Cyclist.com has launched a new website section dedicated to women's cycling. Check out the link to Cycling 4 Women and the Velodonnas piece written by Erin's former National team cycling mate, Leigh Hargrove.

The Orioles Bike Cage (bikecage.ca) is planning to start up a monthly womens night...

If you're unfamiliar with the Cage, it's a community run bicycle repair shop where cyclists of all abilities can go and learn how to repair their bike using recycled parts. There's no cost (except for the odd new part you may need) and it's open to everyone.

I personally am trying to get this up and running but we're having some trouble getting one or two women who know how to repair bikes who are willing to come out once a month to help others. We will get there, but the more women we can let know hopefully the more who are able to help out!

Thanks,

Katherine

MOUNTAIN BIKE SKILLS - Shaw Cable session
Date: Monday July 20, 2009
Time: 7:00pm - 9:00pm
Location: Whittier Park

Bike: MTB
Skills: We'll use some props and obstacles to practice slow speed technique, wheel lifts (over logs etc.), basic wheelies/drops, riding skinnies & teeter totters.

N.B - This session is being set up for a Shaw Cable segment on cycling.

Summer Workshop & Ride Schedule

Check out the 2009 Workshops page for our summer schedule!

Weekly rides continue on Sundays (road) and Mondays (mtb). See the Club Rides page for details.

Jerseys have arrived!

They look terrific. Will go for a ride tomorrow afternoon just to try one out! We didn't order a whole lot so there are only 11 more available. Get your membership in today so you don't have to wait until fall to wear the best looking jersey in the city! ;-)

Cycling workshops, MTB rides and private lessons

Only 2 more cycling workshops left in June! Check out the 2009 Workshops for full details on this and other upcoming events.

Weekly MTB skill rides will start mid-June.

Looking for a one on one riding lesson? Contact us to arrange a private or semi private ride ($5 for Velodonnas members, $15 for non members).

MTB Rides May 9th & May 10th!

Sat May 9th

1:00 PM

Bur Oak trail parking lot - Lot #7, South Drive, Birds Hill Park

We'll explore the trails created and maintained by the Olympia Cycling Club for the Wednesday Night Race series.

Everyone welcome. Make sure to bring spare tube, pump etc. Helmet, of course, and MCA General Membership is mandatory.

Email: info@velodonnas.com to let me know you're coming and for more info if needed.

Sun May 10th

Mother's Day MTB ride at Grand Beach!

9:00 AM sharp! (i.e. be ready to ride at 9am)

I know that's terribly early for a Sunday but we need to be off the trails by 11:00AM as there is a race that day.

Meet: Grand Beach xc ski, hiking and mtb trailhead. "B" indicates the turnoff to the trailhead. Basically take East Beach entrance to the park and take your first right - follow the signs to the xc ski/hiking trails.

Email: info@velodonnas.com for more info.

"All Comers" Time Trial - May 3rd

Ladies, Gentlemen,

 

If you have club members or clients or friends who are

- getting the cyclilng bug and looking for a bit of a challenge, and/or

- have thought a little about road racing, but aren't confident about racing in a group or where they fit in or whether they are fast enough and/or

- aren't sure about forking out for a race licence

the May 3rd time trial is open to all riders, no licence and no MCA membership required.

 

We are absorbing the substantial cost of the additional event insurance so there will be no additional fees for non-licenced riders.

 

I realize a time trial is not everybody's thing, but it may be just the thing to pique their interest in a safe, non-threatening, and inexpensive manner. This may be the only such opportunity this year (If it is successful, we will do the same on Aug 29). If someone comes to mind, please pass this along. Brief info below. Full info on MCA website.

 

Gary Sewell

 

 

- Sunday May 3rd at Chickadee Parking lot in Birds Hill Park

- 11:00 a.m. race start. Non-licensed riders first, then citizen licence, cat 5, cat 4, cat 1-3.
- 1 or 2 laps for non-licensed, 1 or 2 laps for citizen, 2 laps for cat 1 to 5
- In keeping with FOG tradition all profits will be returned to racers in prizes (mostly draw prizes)

- $11 entry each for everyone. $2 race levy for cup races already included. And no extra charges for non-licensed racers.

 

* Helmets are mandatory

* All bikes welcome. Special time trial equipment is not needed. Traditional road bikes will meet UCI guidelines. Some triathlon bikes and old school time trial specific bikes may not meet UCI guidelines and will be ranked separately. Exception: commissaire’s have the discretion to disallow the use of any equipment they consider unsafe.

 

Kyotoplus Climate Change Bike Relay

Hi!

I am writing Velodonnas to ask if anyone would be interested in participating in a bike relay this August from Regina to Winnipeg in support of the Kyotoplus Climate Change Campaign.

THe Kyotoplus web site can be found here: www.kyotoplus.ca

This is an invitation to Veladonnas to participate in the KYOTOplus initiative for federal government inaction on climate change this year.

KYOTOplus is a petition-centred campaign spearheaded by several prominent civil society organizations including the David Suzuki Foundation, Greenpeace Canada, Oxfam Canada, Sierra Club Canada, as well as the two main networks working on climate change issues in Canada - Climate Action Network Canada (60 groups) and the Canadian Youth Climate Coalition (11 groups).

It uses the Climate Action Now! Petition and the Pledge for Canadian Politicians (both attached) to build broad public support on two decisions facing the federal government in 2009. The first is whether Canada improves and strengthens its national plan to reduce its total greenhouse gas emissions prior to 2020. This is the period identified by United Nations scientists as the critical window of opportunity for stopping and reversing emissions growth, and preventing climate change disaster scenarios. The second is whether Canada will go along with other countries in signing a robust, science-based global climate change agreement covering the next phase of the Kyoto Protocol. This agreement is being negotiated now and will be tabled for signatures this December at a landmark United Nations Climate Change Conference in Copenhagen, Denmark. (www.en.cop15.dk).

These two actions are essential if Canada intends to take economic advantage of the worldwide shift toward known solutions and do its fair share to help lower global levels of greenhouse gas pollution.

Hope to hear from you soon!

Kelly Whelan-Enns

Kyotoplus Campaign Organiser

Manitoba

kelly@manitobawildlands.org

RIDES START APRIL 26th!

Are you ready to ride? Sunday morning ROAD rides start Sunday April 26th 9:00AM. Show up early to sign in. Click here for a map to our meeting place.

Monday night MTB rides will start as soon as the trails start to dry (or we finally build some technical structures - that project is just getting started).

Check out our NEWS page for posts on impromptu road or mtb rides during the week or weekends. And keep an eye on our FACEBOOK group for similar postings and to network with cyclists in your neighbourhood/club.

Velodonnas team jersey

Jerseys have been ordered. Members will be notified as soon as they arrive!

WELCOME TO VELODONNAS

What do you think our new "website"?! We are very new and inexperienced in the blogisphere but we're having fun and waiting anxiously for the snow to melt finally so we can bring our bikes out of hibernation!

Check out the 2009 Workshops post and mark your calendars for the Velodonnas Orientation ride - Sat. May 2nd 10:00AM Assiniboine Park Zoo!

Glen Rendall Q & A

The following 10 questions are excerpts from the old velodonnas.ca site.
The answers were provided by Glen Rendall, a member of the National Cycling team. A veteran cyclist with World Cup experience. He was born in Winnipeg and now lives in Ottawa, Ontario pursuing a career in marketing and cycling. He started his own cycling club to support his cycling career and to support others achieve their goals. Check it the Ride with Rendall website!

How do I determine the right size of bike for me?
The best way to determine the right size bike for you is to visit your local bike shop to have them help you with bike fit. In the past, a quick stand over test could be done but because of sloping top-tubes and varying reach, this method doesn’t address all the variables of today’s compact frame designs. It is important to get fit properly the first time so ask questions and talk to somebody in the shop who has the knowledge and training in proper bike fit not just the first salesperson you encounter.

What are the best types of foods to eat before/during/after riding?
Before you think about what to eat on a ride you should be considering what to drink. Water and energy drinks are the first things you should consider since dehydration is one of the main reasons for performance loss and decreased endurance. It is important to drink throughout the ride and continue afterwardssince minerals and electrolytes lost during riding can be replenished quickly with energy drinks.

When choosing foods to eat, the most important thing is to choose foods that agree with you. What works well for you may not work well for another person so experiment and try different foods. Gels, Figs, Bagels, bananas and energy bars are some of the items that are very popular for cyclists and are easily digested. Do not wait until your important ride to try the foods otherwise you might be spending more time in the port- a-john then actually riding.

The amount and type of food for a ride is determined by what type of ride you are planning to do. The length and speed of the ride all dictate how much food or energy you will require so plan wisely and take a bit of money with you incase you need to stop to restock. A timely Coke or Mars bar has saved many of my rides throughout my career. Conversely, if you are going on a short ride you do not need to bring the entire cupboard full of food.

On television professional cyclists pedal much faster then most cyclists, why?
One of the mistakes beginner cyclist often makes is to ride along in the too big of a gear thinking more effort means more speed. Speed comes from efficiency so being able to manage a gear is more important than being able to muscle it. Riding a big gear at lower rpm’s also limits the ability to quickly accelerate; a skill that is required in racing to respond to attacks. Pro riders “spin” the biggest gear they can comfortably manage but which also allows them to increase there cadence quickly should the pace change. This usually is a cadence between 90-100rpm.

What other sport activities will help to improve my cycling?
I am a firm believer that any sport can help your cycling since a strong body and mind obtained in other sports do not go to waste when you get on a bike. Sports that require a lot of cardiovascular fitness generally have the best transfer of fitness but strength (both physical and mental) goes along way on the bike as well. Core strength is often a weakness with cyclists and other sports naturally address this.

With the Canadian winter conspiring against cyclists, it is important to use the sports we have to gain an edge on fitness. Often, the break and change of pace afforded to us with other sports helps us in the long run by keeping us fresh and motivated.

What is a quick easy method of measuring my seat height?
Again, proper bike fit is essential when riding a bike so talk to someone who has experience in it. If the seat is too high or too low you will be uncomfortable and you the risk of injury. On top of that, efficiency is compromised.

If no one is available, a quick way to give you a starting point is to sit on the seat with the pedal at 6 o’clock. At this point, if you were to place your heal on the center of the pedal it would just barely touch. Remember, this is only a guideline so have someone set you properly and gradually adjust things until you find the proper height. It also assumes you are sitting in the middle of the seat and not dropping your hip to the side to reach the pedal. When clipped in, you foot should be level at the bottom of the pedal stroke with a slight bend in the knee.

What is the right way to wear a helmet?
On your head, centered and level with straps snug. The helmet should not be riding on the back of your head with straps hanging down “JR. Hockey style” nor should it be bouncing up and down on your sunglasses when you hit a bump. Never wear the helmet tipped back exposing the forehead. The strap should be positioned at the throat not the chin.

Why do cyclists not wear underwear under their shorts?
If you can’t sit on your bike you can’t ride it…Wearing underwear under the shorts goes against everything your mother told you when you were growing up but rebel and live free. Your bottom will thank you. Underwear will cause chaffing and cause pressure points when you sit on the bike seat that eventually will keep you off your bike. Bike shorts are designed to be snug and form fitting to prevent chaffing.

Why do cycling jerseys have pockets?
Jerseys have pockets so you know were to pin on the numbers. Ok, maybe this is an added benefit of the extra pockets on the back of a jersey. Having pockets on the back of the jersey provides easy access to food and items while riding. A rider can reach behind instead without stopping when they want to eat or put on an additional layer of clothing.

Why do cyclists ride so far away from the curb?
Riding close to the curb limits your options when you are faced with emergencies since the only way to react is into the lane of traffic. By riding out from the curb, you have two options when there is a pothole or another obstacle that appears in front of you. It also helps drivers see you and forces them to give you the space you require. It may go against what you may think, but if you ride next to a curb drivers thinks they can go by without any adjustment in their lane which effectively brings the car closer to you and provides you with less space.

Why do male cyclists shave their legs?
There are many reasons male cyclist shave there legs ranging from peer pressure to vanity. “The pros shave there legs so I should shave my legs” would be the answer that is likely true but rarely said. However, shaving the legs helps prevent infection in the event of a fall and also makes the legs easier to massage after a long ride. Some may say that there is aerodynamics gain but it is minimal and simply doing up your jersey has more of an aerodynamic impact. The simple fact is that legs feel and look faster if they do not have thick shag covering them which just could be the mindset that pushes you across the line first.

CYCLING DICTIONARY

A

aerobic - exercise at an intensity that allows the body to take in oxygen. In other words, you should be able to still talk on a ride!!

aerodynamic - a cycling position that reduces wind resistance and makes you go really fast!

attack - an aggressive maneuver by a rider who pedals away from other riders, leaving them in their dust.

B

bail - to jump off your bike in order to avoid a threatening crash.

bead - in tires, the edge along each side's inner circumference that fits into the rim.

biff - a crash

blocking - impeding the progress of opposing riders to allow teammates a better chance of success

blood glucose - a sugar, the only fuel source for the brain. *very important - see bonking*

blow up - a sudden loss of speed due to overexertion

bonk - a state of severe exhaustion caused by a depletion of glycogen in the muscles because a rider has failed to ingest enough carbohydrates while riding. If left untreated it can result in a low blood glucose and hypoglycemia can occur.

bpm - abbreviation for beats per minute, in reference to ones heart rate.

break, breakaway - a rider or group of riders that have escaped from the pack and are leading.

bridge, bridge a gap - to catch the rider or the group that had escaped from the pack.

broom wagon - a vehicle that follows the last person in a race. In other words, it is sweeping the debris from the race.

bunch - the main cluster of riders, is synonymous with the group, pack, field or peleton.

C

cadence - the number of times during one minute that a pedal stroke is completed (365 degrees), also called rpm - rates per minute.

categories - the division of racers based on ability and/or experience.

century - a 100-mile ride.

chain ring tattoo n. the dotted-line scar you get from gouging your shin on the chain ring (also known as rookie mark)

chain suck - when the chain gets jammed between the small chain ring and the frame... (fyi. this can be fixed without getting off the bike!!!)

chamois pronounced "shamy" - the diaper like lining in bike shorts.

chamios time - time spent wearing cycling shorts.

chasers - those who are trying to catch a group or a lead rider.

circuit - a course that is ridden two or more times around.

circuit training - specific weight training in which you move rapidly from exercise to exercise without rest.

cleat - a metal or plastic fitting on the sole of a cycling shoe that engages the pedal.

clincher - a conventional tire with a separate inner tube.

criterium - a mass-start race covering numerous laps of a course that is normally about one mile or less in length.

crosstraining - combining sports for mental refreshment and physical conditioning, especially during the off-season

cyclocross - a fall or winter event contested mostly or entirely off pavement. Courses include obstacles, steps and steep hills that force riders to dismount and run with their bikes.

D

downshift - to shift to a lower gear

drafting - riding closely behind another rider to take advantage of the windbreak and use about 30% percent less energy. *a legal and worth a try maneuver*

drops - the lower part of the handle bar found on the road bike.

E

echelon - a form of pace line in which riders draft one another at angles to get maximum draft in a cross wind.

electrolytes - substances such as sodium, potassium and chloride that are necessary for muscle contraction and maintenance of body fluid levels.

endo - a crash by going over the front handlebars. *do not try this at home*

ergometer - a stationary bicycle with adjustable pedal resistance used in physiological testing and indoor training, another nickname for this machine is the "death machine".

F

fartlek - a Swedish word meaning "speed play", it is a training technique that uses unstructured changes in pace and intensity.

feed zone - a designated area on a race course where riders can be handed food and drinks.

field sprint - the sprint for the finish line by the main group of riders.

fixed gear - a direct-drive setup with only one chain ring and one rear cog, like on a track bike. On this bike there is no "free pedaling"!!

G

general classification, or GC for short - the overall standing in a stage race.

gluts - short for gluteus muscles of the buttocks. *cycling is about the gluts!*

glycogen - a fuel in the muscles and the liver which is derived as glucose from carbohydrates. It is the primary source of energy for high intensity cycling.

glycogen window - the period within an hour after exercise when depleted muscles are most receptive to restoring their glycogen content. This is the best time for eating and drinking foods rich in carbohydrates to ensure maximum recovery.

granny gear - the lowest gear ratio on your bike. It's mainly used for very steep climbs or Manitoba winds.

gutter - the edge of the road

H

hammer - to ride strongly in a big gear.

hammer fest - a group of riders ride strongly in big gears.

hanging in - barely maintaining contact with the back of the pack. Another way of expressing this is by saying "hanging on by a thin thread".

I

intervals - a structured method of training that alternates between hard efforts and easy efforts.

J

jam - a period of hard, fast riding. *not a word often used, hammering is more popular*

jit, junior in training - a beginner cyclist who acts like they know more then they actually do.

jump - a quick, hard acceleration which results in increased speed.

K

L

lactate threshold or LT - the exertion level beyond which the body can no longer produce energy aerobically, resulting in the buildup of lactic acid.

lactic acid or lactate- a substance formed during anaerobic metabolism when there is incomplete breakdown of glucose. It rapidly produces muscle fatigue and pain.

lead out - a common race tactic in racing, a rider accelerates to maximum speed for the benefit of a team-mate in tow, who is saving energy. The second rider finally, close to the finish line, leaves the draft and sprints past the first rider.

M

mass start - events such as road races, cross-country races and criteriums in which all contestants leave the starting at the same time.

MCA - Manitoba Cycling Association

motor pace - to ride behind a motorcycle or any other vehicles that break the wind.

mudguards - another word for fenders.

N

O

off the back, OTB - describes one or more riders who have failed to keep pace with the main group.

overgear - using too big of a gear ratio

ovetraining - extreme fatigue, both physically and mentally. This is caused by training at an intensity or volume too great for adaptation.

P

paceline - a group formation in which each rider takes a turn breaking the wind at the front before dropping back to the back of the group.

panniers - large bike bags used by touring cyclists or commuters.

peak - a period in which maximum performance is achieved. *similar to the peak of a mountain, you climb, train, and then you reach the top*

peleton - the main group of riders in a race or large event.

periodization - the process of dividing training into specific phases by weeks or months.

pinch flat - a tube that is squeezed against the rim causing a puncture marked by two small holes.

power - WE ALL POSSESS THE POWER TO RIDE....

presta - the narrow valve found on some inner tubes, a small metal cap on the end must be unscrewed before air can enter or exit.

prime - pronounced "preem" - an award given to the leader on selected laps during a criterium, or at certain landmarks of a road race or cross country race. It helps to spice up to spice up a race.

psi, or pounds per square inch - the unit of measure for tire inflation and air pre43ssure in some suspensions.

pull, pull through - take a turn at the front. *in other words, pull your weight*

pull off - to move to the side after riding in the lead so that another rider can take the front.

Q

R

repitition - each hard effort in an interval workout or one complete movement in a weight training exercise.

road race - a mass start race on pavement that goes from point to point, covers one large loop or is held on a circuit longer than those used in criteriums.

road rash - any skin abrasion resulting from a fall.

rollers - an indoor training device consisting of three long cylinders connected by belts. The bike wheels roll on these cylinders so that balancing simulates riding.

S

saddle sores - skin problems in the crotch that develop from chafing caused by the pedaling action. *see frequently asked questions for solutions*

saddle time - time spent cycling.

sag wagon - a motor vehicle that follows a group of riders, carrying equipment and lending assistance in the event of difficulty.

Schrader - a thick valve found on some inner tubes, similar to those found on car tires.

set - in intervals or weight training, a specific number of repetitions.

Singletrack - a trail so narrow that only one cyclist can pass.

sit on a wheel - to ride in someone's draft.

slingshot - to ride up behind another rider with help from their draft, then use the momentum to spring past. *this is what occurs in a lead-out*

snakebite - another word for pinch flat

snap - the ability to accelerate quickly.

soft pedal - to rotate the pedals without actually applying much pressure.

speed - the ability to accelerate quickly and maintain a very fast cadence for brief periods.

speedwork - a term for high-velocity intervals, such as sprints, time-trials and motorpacing.

spin - to pedal at high cadence

stage race - a multi-day event consisting of various types of races. The winner is the rider with the lowest accumulated time for all the races (stages).

T

take a flyer - to suddenly sprint away from a group

team time trial (TTT) - a race against the clock with two or more riders working together in an echelon.

tempo - riding at a consistent pace

throw the bike - a racing technique in which a rider thrusts the bike ahead of his body at the finish line, gaining several inches in hopes of winning a close sprint.

time trial (TT) - a race against the clock in which individual riders start at set intervals an cannot give or receive a draft.

tops - the area of the handlebars between the stem and the brake levers

training effect - the result of exercise done with an intensity and duration sufficient to bring about positive physiological changes.

travel - in suspension, the maximum distance a fort or rear shock can compress.

tubular - a lightweight tire that has its tube sewn inside.

turnaround - the point where riders reverse direction in a time trial.

U

uci - union cycliste international, the world governing body of bicycle racing, headquarters are in Geneva, Switzerland

upshift - to shift to a higher gear, ie. a smaller gear to a larger gear

V

velodrome - an oval banked track for bicycle racing

vo2max - the maximum amount of oxygen that can be consumed during an all-out exertion. This is a key indicator of a person's potential in cycling and other aerobic sports. It's largely genetically determined but can be improved somewhat by training.

W

watt - a measurement of power produced. It indicates how much force is applied to the pedals. A power output of 100 watts will illuminate a 100-watt light bulb. Professional sprinters can produce more then 2000 watts in one sprint.

wheelie - to elevate the front wheel and ride on the rear wheel only.

wheelsucker - someone who drafts behind others but doesn't go in front to push the wind.

windchill - again, if you are a Winnipegger you know all about wind chills...

wind up - a steady acceleration to an all-out effort.

ABOUT US

WHO ARE VELODONNAS?
If you are female and love to ride your bike - you are a Velodonna!
In 2003, Velodonnas was a brand new, Winnipeg based, female cycling club created by former National Team member Erin Carter. As a competitor with a life-long love of cycling, Erin recognized that Manitoba needed a female-focused cycling club to inform, instruct and inspire female cyclists of all levels in a supportive environment. So, with the help of some other like-minded cyclists "Velodonnas" was born and has strived to inform, instruct and inspire females cyclists ever since.

OUR PURPOSE…
To provide opportunities for women to gain riding confidence on the road or trail.
We have met many women over the years who would like to ride more - with their club, with their partners - but don't, mostly due to a lack of confidence. We know that confidence increases when skills & fitness are improved.
Our purpose is to provide dedicated riding time focused on skill development.

EMAIL: info@velodonnas.com
PHONE: 233-4701
POST: Velodonnas c/o Manitoba Cycling 145 Pacific Ave. Wpg, MB R3B 2Z6