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Shifting Gears: Put the Right Spin on Things
By Charles Howe
In response to a reader's inquiry about cadence and shifting technique, this month's focus is more on skill than training.
Practice makes perfect
Training regularly on an undulating or hilly circuit that you repeat several times during a workout lets you practice and perfect your shifting skill while getting in a good workout, too. As you become more familiar with the course each lap,  you’ll begin to anticipate the terrain ahead, refining your gear/cadence selection and modulating your level of effort with perceptual feedback from the previous lap(s). Did you get bogged down in too big of a gear, one that made your legs start to burn halfway up a particular climb? Or perhaps you were spun out in too small a gear going downhill? In each case, you can correct any deficiency and get things right the next lap.
In numerical terms, is there a particular cadence you should aim for? Both practical experience and controlled studies show that cyclists tend (without the aid of a cadence monitor) to self-select the pedaling rate that is optimal for them, i.e., between what is most efficient and what generates the most power; in nearly all cases this falls within a range of about 70-110 rpm. For me personally, it’s 95-100 rpm during a 30-minute, flat time trial, and perhaps 85-90 rpm during a two-hour training ride on flat terrain (not including coasting periods for stoplights and corners). When climbing, it’s more like 75-80 rpm, depending on the steepness of the grade as well as the level of fatigue present. I emphasize, however, that these values were obtained largely out of curiosity, and often from the simple technique of counting the number of pushes by one leg over a 20-second period and tripling it (or doubling the number in 30 seconds). Again, perceptual feedback, course knowledge, anticipation and judgment are what should determine gear selection and cadence – not a cadence monitor, which may even prove a distraction in certain situations.
Still, there is often a tendency, even among experienced cyclists, to stand up and push too big of a gear while climbing, which does generate more power and allows rapid accelerations, but at a much higher comparative energy cost than staying seated. Savvier riders therefore learn to keep their upper body relaxed while they “sit and spin” up hills in a lower gear, saving any out-of-the-saddle efforts for when they are truly needed.Indeed, if there is a fundamental rule to gear selection, it may be this: try to never get caught in too large a gear, and it applies to everyone from a tourist on a hilly century ride to a criterium racer who must respond instantaneously to the accelerations of other riders. The one exception to this is on descents, when power is applied to the pedals for control as much as speed, and being spun out in too small a gear has an adverse effect on bike handling.
The underlying pattern
A cadence monitor may not be necessary, but you do need to understand how gearing is measured and the particular ratios your own bicycle has. Consider a bicycle where the chain is on a 52-tooth chainring in front, and a 13-tooth cog in back. For every one turn of the pedals, the chain will wrap itself around the cog four times, and the wheel will make four revolutions. Multiplying this 4:1 ratio by the wheel diameter (for most road bikes, it’s right around 26.3 inches or so) gives what’s known as gear inches, so a 52 × 13 combination is a 108-inch gear – a fairly big ratio that would be used for sprinting and when descending hills.
Gear inches may be thought of as the effective wheel diameter – imagine an old “penny farthing” or “high-wheeler” with a 108-inch front wheel – and can be used to construct a gearing table, such as for a crankset with a 53/39 tooth chainring combination paired with a 12-26 tooth cogset (Table 1).
The resulting pattern, as indicated by the gray line, can guide your gear selection and identify the point at which you need to cross over from one chainring to another, as well as how many cogs you need to simultaneously shift the chain in back to acquire the next gear, but don’t follow the sequence slavishly; for instance, you might find yourself in the 39 × 15 after topping a hill, with a false flat section ahead, followed by another climb.
Instead of shifting to the 53 × 19, you could simply go up to the 39 × 14 and stay in it until you downshift when the road turns more steeply upward. On the other hand, if a sharp downhill immediately follows the crest of the climb, you’ll want to slam the chain on to the big ’ring and pop the rear derailleur over a couple spots on to the 21-tooth cog at the same time. The 39 × 12 and 53 × 26 combinations (known as ‘cross-chaining’) should never be used, since they place excessive stress on the chain and accelerate wear to it and to the respective cogs.
Clearly then, it is very important to be ever-aware of what gear you are in, and while a cadence monitor is not necessary, a handlebar-mounted computer that indicates chain position on the rear cluster can be very helpful, especially since today’s narrow 9- and 10-cog clusters make it difficult to monitor this visually.
A final word
If you frequently struggle and have to climb hills out-of-the-saddle in your lowest gear, even when your fitness is good, it’s not a technique problem, it’s a mismatch of terrain with the lower range of your gears. Consider retrofitting your bike with a compact crankset that has a 50/34 chainring combination, or a triple crank with a “granny” gear.
The full text of this and other “Shifting Gears” columns can be found online at http://velodynamics.net.
Charles Howe has been involved in the sport of cycling since 1973 as a tour director, a race promoter, an official (road Cat 2), a club officer and a recreational/competitive rider.
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Marathon Recovery: What to Do After You Cross the Finish Line
By Stacy Rhea
Twenty-six point two miles; 35,000 foot-strikes; 210 minutes on average.
Crossing the finish line – priceless!
The months leading up to a marathon, especially a runner’s first marathon, are quite extraordinary. For some, emotions are high, fears are deep and nerves are frayed. For others, it is a test to see if they can PR or qualify for the Boston Marathon. Either way, the day is personal and the accomplishment leaves runners wanting more.
It is easy to get caught up in the moment and anticipate the next race. Many runners want to begin training immediately. It is important to keep in mind that the body has been put under a lot of stress. Recovery is an essential part of your continued success and injury prevention.
To help you recover quickly and effectively, we have asked the owners from Fleet Feet, Vertical Runner and Ritchies Sporting Goods to share their knowledge and expertise in this area.
Fleet Feet Sports
114 E. Aurora Rd, Suite 200
Northfield Center, OH 44067
www.fleetfeetnorthfield.com
330-908-3234
Owners: Jody and Heather Herzog
Sports: Triathletes and marathoners
If you are properly trained the days after should not be as painful if you take the time and pay attention to a few small things.
Ice Bath. An ice bath immediately following the event will help reduce the inflammation in the muscles that occurred during the marathon. Just fill up the bathtub with cold water and then have someone else add the ice. Wearing a pair of shorts helps to keep your midsection safe. The first few minutes are the most difficult. Sitting in the ice bath for 15 minutes will make a huge difference in muscle soreness over the days to come. Be sure to have someone sit with you during your ice bath – sometimes a sudden change in body temperature can have a negative effect.
Stretching. This is something that should be done throughout training and even more so after your big day. Stretching after the race will help to keep your legs loose and hopefully a little less painful. Since you will not be running for a few days after the marathon, take that extra time to sit in front of the TV and stretch your legs out.
Nutrition . You had your big carb dinner before the marathon, now it is time to enjoy some good food afterward. Adding a little extra protein to your diet for the week after the race will help speed up recovery. Protein is a key ingredient with muscle development, so with the breakdown during the marathon, extra protein will definitely help. Also, keep in mind for the first few days following your big race you should give into your cravings, particularly the odd ones. The body knows what it needs.
Days Off. It’s a good thing to take some days off after your marathon to let your body recover. It’s a great idea to stay moving while recovering, but try and stay away from running. Using swimming and long walks as a way to have an active recovery will help bring you back to normal a little faster. Listen to your body when you feel like it is time to run again. If it still hurts to run a little then take a few more days off. You are not going to lose your endurance overnight so enjoy the downtime with some cross-training. If you start to experience a “let down” after your big race make sure to ease back into training with small goals rather than starting up with a full training plan.
Side Note. Delayed Onset Muscle Soreness: DOMS is muscle soreness that you will experience several days following exercise. Contrary to popular belief DOMS is not caused by lactate (lactic acid) residing in the muscle. In fact, lactate is back to resting levels soon after exercise, particularly with active recovery. DOMS is the result of actual, physical damage to muscle cells. Immune cells infiltrate the injured tissues and begin to eat it, making room for healthy regrowth of muscle. This is generally associated with swelling and may actually make the muscles feel warm or hot. You can take an anti-inflammatory, but it will slow the recovery process. The best advice is to take nothing, grin and bear it. That being said, if excessive swelling occurs in closed capsules – knees, toes, etc. that don’t allow much room for excess fluid and expansion take an anti-inflammatory. If pain becomes too much, Tylenol offers pain relief without an anti-inflammatory effect.
Vertical Runner
134 N. Main St.
Hudson, OH 44236
www.verticalrunner.com
330-656-1176
Owner: Vince Rucci
Sports: Ultra distance runner and marathoner
Get out and move. It is important to go for a walk or if possible a light run the next day, 20 to 30 minutes, to promote blood flow in the legs.
Days off. Many times after the long build-up to the event there is the potential let down post event. No matter how one has performed there might be the urge to get back at it before the body is ready. The week after a marathon is a great time to get in some cross-training and recovery runs – 30-45 minutes should be plenty of time for a good post-marathon workout. Some use the rule of thumb that recovery takes one day for every mile raced, but that does not mean to do nothing until the 27th day. I like to call it "active recovery."
Deep Tissue Massage. Schedule a sports massage for the week after your marathon . This will help to speed up recovery. And you deserve it. You just ran a marathon!
Nutrition and Hydration. Do not mess around after a long-distance event. Your body needs even more calories and more fluid post-marathon for the proper recovery.
Share your experience. You should be proud of your accomplishment. Share your race-day experience with others
Ritchies Sporting Goods
137 South Avenue
Tallmadge , OH 44278
330-633-5667
www.richiessports.com
Owner: Joshua Ritchie
Sport: Pro triathlete and marathoner
Recovery . I have found active rest is the best way to recover after a long endurance event. Stay active with low-impact workouts at low intensities.
Cross-training . Swimming is one of the best forms of active rest followed by biking. Each activity will help the muscles clean out the lactic acid buildup from your past event.
Another active rest activity is yoga. It is a great way to work on stretching out the sore muscles along with working on maintaining your breathing that has been labored during your marathon.
Nutrition . Take a day of rest, let the body recover, sleep in and eat some junk food. There are several ways to approach the recovery after a marathon. Every body responds differently. But one thing is for sure: you need to incorporate some form of recovery. If you have additional questions, contact the owner, find a friend who has experienced the “recovery” phase of a long race or ask the medical personnel at the event.
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Lactic Acid: Raise Your Anaerobic Threshold
By Troy Smurawa, M.D.
Have you ever experienced that intense burning sensation in your legs during a hard workout or race? What causes this and why can’t you push through the pain? As you push yourself to go faster, farther and longer, whether in training or racing, your performance drops because of this burning pain. Your muscles become sore and fatigued.
Why and how does this happen?
To explain this, I must clarify that exercising muscles need energy. There are three systems in the body that supply energy to exercising muscles. The energy-supplying systems, which drive exercising muscles, are:
- The phosphate system
- The oxygen system
- The lactate system
The intensity of exercise determines which energy system is used and to what proportion.
The Phosphate System
The phosphate system supplies energy directly to the exercising muscles. It does not require oxygen and does not produce lactic acid. It is, therefore anaerobic (without oxygen) and alactic (doesn’t produce lactic acid). A high-energy substance called adenosine triphosphate (ATP) is the chemical that supplies muscle with the energy to contract. The energy supplied by the phosphate system is directly available in the muscle but is exhausted within 10 seconds. The energy from this system is important for the start of sprints or any activity that is short, explosive, rapid and powerful.
The Oxygen System
The oxygen system, also called the aerobic system, utilizes the reaction of carbohydrates and fats with oxygen to supply energy, also in the form of ATP. Carbohydrates are stored in the body in the form of glycogen. Glycogen is burned in a reaction with oxygen to supply energy to exercising muscles. A byproduct of this reaction is lactic acid. The stores of glycogen in the body (liver and muscle) are sufficient to supply energy for 60 – 90 minutes of submaximal exercise. Fats are available to supply a long-lasting supply of energy at submaximal exercise as well. At low intensity levels of exertion the body efficiently removes and recycles lactic acid and prevents accumulation.
The Lactate System
As the level of exercise intensity increases, the oxygen system reaches a point at which it cannot supply enough energy aerobically and begins producing energy anaerobically.
The lactate system is used to supply energy during this time. The lactate system also supplies energy during increases of pace and intensity that surpass the aerobic threshold in normal endurance events. Examples would be climbing a hill, sprinting or a surge in a race. This system uses carbohydrates as a fuel source and does not require oxygen. This results in a rapid production of lactic acid that the body is no longer able to neutralize and remove. The accumulation of lactic acid in the muscles produces acidosis. Acidosis is a condition that is brought on by a build up of hydrogen ions (H+) in the muscle. The increasing acidosis is what causes the muscle soreness, burning and fatigue. With increasing acidosis it becomes more difficult to maintain the same level of exercise intensity. The accumulated lactic acid will eventually be used as a source of fuel.
It may take 24 to 96 hours for the body to recover and normalize from the damage of high lactate levels. High lactate levels also increase the risk of muscle injury. The acidosis causes microruptures of muscle fibers and can lead to muscle injuries if recovery is not adequate. It takes the body 25 minutes of rest to remove 50 percent of the accumulated lactate and 75 minutes to remove 95 percent after maximal exertion exercise. Light exercise during the recovery phase helps to remove the blood lactate quicker and aids in recovery. This is why it is important to have a cool-down phase following a hard, intense workout.
Anaerobic Threshold: Onset of Blood Lactate Accumulation (OBLA)
The point at which the aerobic oxygen system is no longer able to provide sufficient energy and the anaerobic lactate system is needed to provide additional energy is called the anaerobic threshold, also termed the Onset of Blood Lactate Accumulation (OBLA). The anaerobic threshold means that above this level of exercise intensity, the lactate level will greatly increase. This intensity of effort corresponds with a lactate level of four millimoles . An effort above the anaerobic threshold will result in a steep rise in blood lactate. Any exercise at an intensity level above the anaerobic threshold will result in an accumulation of lactate. The higher the intensity and the longer the duration, the more lactate accumulates in the blood.
Training, Racing and Performance
The length of time an athlete is able to sustain an intensity level above anaerobic threshold is directly related to the level performing above anaerobic threshold. The higher the intensity level above anaerobic threshold, the faster and higher the accumulation of lactate and acidosis that develops in the muscles. For example, an athlete may be able to maintain a level slightly above anaerobic threshold for a 5K or 10K road race but would not be able to maintain that pace for a marathon.
Targeted training can effectively improve performance and raise the anaerobic threshold level. Training at a level close to your anaerobic threshold will best achieve a positive effect on raising the anaerobic threshold level. Tempo workouts are designed to improve the anaerobic threshold level. An athlete is able to prevent the accumulation of lactate by improving the ability of the body to buffer, recycle and clear waste from lactic acid production during high-intensity exercise.
In effect, performance is improved by raising the anaerobic threshold level. An athlete will be able to sustain a higher intensity for a longer period of time. For well-trained endurance athletes, the anaerobic threshold approaches their maximal oxygen uptake (VO2max). Elite cyclist and marathon runners can perform up to 95 percent of their VO2max.
Dr. Troy Smurawa is an attending physician at the Akron Children’s Hospital Center for Orthopedics and Sports Medicine. Smurawa is on the medical staff for USA Triathlon and travels as a team physician for the USA Triathlon World Championships teams each year. He is certified by USA Triathlon, USA Track and Field and USA Cycling as a multisport coach and coaches elite and novice runners, triathletes and multisport athletes. He is a competitive runner and triathlete and has completed more than 30 marathons, multiple triathlons and six Ironman triathlons.
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Living Fit : Carbohydrate Loading Done Correctly
By Amy Jamieson-Petonic, MEd,. R.D., CSSD, LD
May is marathon month in Cleveland. The Rite Aid Marathon will offer runners from elite to novice the opportunity to run one of the faster courses in the country. Good nutrition can determine success or failure for runners. Most think they understand how to “carbo load” (just eat as much pasta as you can at the pre-race meal, right?).
 The concept of carbohydrate loading sounds easy enough, but is often done incorrectly by endurance athletes and performance suffers. Muscle glycogen supercompensation, also known as carbohydrate loading, can nearly double muscle glycogen concentrations. The greater the runner’s pre-exercise muscle glycogen content, the greater the endurance potential.
Endurance training promotes glycogen supercompensation by increasing the activity of glycogen synthase, the enzyme responsible for glycogen storage. The runner must be properly trained and committed to tapering their training for this technique to be effective.
A few general nutrition guidelines should have been resolved during marathon training. Your meals should be carbohydrate-rich, palatable and well-tolerated. This is not the time to experiment with Aunt Lena’s mega bran muffins, add bulk to your diet or try a new sports drink or gel. All of these products should have been tested prior to this point. The three macronutrients to consider during marathon training are carbohydrates, proteins and fats.
Protein plays an important role in your nutrition plan. Endurance athletes burn some protein for energy and should consume two small servings of protein-rich foods and low-fat dairy products. The goal should be approximately 1.3 to 1.6 grams of protein per kilogram of bodyweight per day. A 150-pound runner would consume about 90 to 110 grams of protein per day. Keep in mind that one ounce of protein is equal to 7 grams. One serving of protein is one egg, ¼ cup egg substitute, 1 ounce of lean meat or fish or one ounce of low-fat or fat-free cheese. Protein is found in many sources, including soy products as well as nuts and seeds.
Fat intake should be about 20 to 25 percent of your total calories. Runners tend to consume too much or too little fat during training. Carbohydrates and proteins provide four calories per gram, while fat provides nine calories per gram. Fat is important for a number of reasons, including transport of fat soluble vitamins A, D, E and K. In addition, fat is another energy source to get you through the marathon. A serving of fat would be a teaspoon of margarine or a tablespoon of salad dressing. To ensure that you are consuming adequate carbohydrates, trade some fat calories for carbohydrate sources. For example, choose jelly for your toast instead of margarine and choose an extra baked potato with butter spray instead of a loaded baked potato with butter, sour cream or bacon bits.
Foods high in fiber will help with normal gastrointestinal function and keep you running “regular.” Good sources of fiber include whole grain breads, whole wheat pasta, brown rice, oatmeal, fruits, vegetables and bran cereals. Some runners prefer to eat a very low-fiber diet the day of the race to have less fullness in the gut. These runners tend to load up on bananas, jello, white bread, white rice and white pasta. The best rule of thumb is to do what’s best for you. You know your body better than anyone else.
The following nutritional guidelines have been developed for runners who begin a two- to three-week training taper prior to the event. These guidelines will help marathon runners go into the event in the best nutritional shape.
One week prior to the marathon: Training time should be approximately 90 minutes and 70 percent of VO2 max, or maximal effort. Consume approximately 5 grams of carbohydrate per kilogram of bodyweight. For a 150-pound runner, that is about 340 grams of total carbohydrates for the day. The easiest way to break this down is to divide it into three meals and three snacks. Keep in mind that one serving of carbohydrates is equal to 15 grams. One cup of cooked oatmeal, one cup of low-fat milk and a small piece of fruit will provide about 60 grams of total carbohydrate.
Three days prior to the marathon: Training should be reduced to 40 minutes at 70 percent of VO2 max. Carbohydrate consumption should be 5 grams per kilogram of bodyweight. A sandwich with two slices of whole-grain bread, one cup of yogurt and a piece of fruit would provide about 60 grams of total carbohydrate.
Night before the marathon: This should be a day of rest: no training. The amount of carbohydrates should be increased to 10 grams per kilogram of bodyweight. For our 150- pound runner, this would be about 680 total grams of carbohydrates. To get this much carbohydrate in, total fat and protein should be monitored to obtain the appropriate amount of carbohydrates. The goal here is to trade some fat calories for carbohydrate calories. For example, consume a hearty bowl of oatmeal with raisins, brown sugar, milk and 100 percent fruit juice instead of an omelet. Another option is to trade in your bowl of high-fat ice cream for low-fat frozen yogurt with fruit. You will need to eat a larger volume of food to meet this carbohydrate goal.
Sample dinner and snack the night prior to the marathon:
Dinner: 2 cups pasta
1 cup low-fat pasta sauce
2 slices of bread
8 ounces 100 percent fruit juice
Snack: 1 cup fruit
6 low fat cookies such as vanilla wafers
How will you know if you have carbohydrate loaded properly? You will have gained two to four pounds, or one to two kilograms of water weight. Each ounce of stored glycogen allows a runner to store three ounces of water. This water becomes available during the marathon and reduces dehydration.
Day of the marathon: Loading up on carbohydrates is one component of the plan. Eating breakfast on the day of the event is critical for a number of reasons:
Carbohydrates will help to maintain normal blood sugar levels for muscles, liver and the brain. Cognitive function can be impaired when blood glucose levels drop.
Consume carbohydrates that are tried and true to you: At this time, you will know which foods to consume, and how much will be best for optimal performance. This is not the time to try any new foods. The free pancake breakfast may sit like a rock in your stomach, and that is the last feeling you want prior to running 26.2 miles!
Post marathon: You’ve completed the marathon… way to go! Post-race nutrition is critical to helping your body recover from this event. The goal is to consume 1.5 grams of carbohydrates per kilogram, or 100 grams for the 150-pound runner, immediately following the marathon. This should be followed by an additional feeding of 1.5 grams of carbohydrate two hours later. There is a two-hour window following exercise during which your liver and muscles are much more receptive to replenishing glycogen stores. This is the time to consume foods and beverages with carbohydrates as well as protein to help your muscles recover as quickly as possible. If you are not hungry, a high-carbohydrate drink will also promote rehydration.
A good training program and sound nutrition should help make this year’s marathon your best ever… Good luck!
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Cycling Roundup
SOCIAL RIDES
Tour De Lizard. The Peninsula Winking Lizard and Fast Track Cycling invite the Northeast Ohio cycling community to join the weekly Thursday evening rides, 6:15-8 p.m. Next ride, May 1.
Rides begin and end at the Peninsula Winking Lizard. Guided routes will be divided into A, B, C levels. Enjoy special brew tours throughout the summer, as well as fun and prizes at the Lizard following the rides. Jerseys will be awarded in late August for Tour De Lizard participants. Proceeds benefit the campaign to build the Cleveland Velodrome and Multi Sports Athletic Park. For more information, visit www.fasttrackcycling.org.
Saturday, May 17; Friday, June 6; Saturday, June 28; Friday, July 11; Saturday, July 26; Tuesday, Aug. 9; Monday, Aug. 29; Saturday, Sept. 20; Saturday, Oct. 11: Century Cycles Night Ride on the Towpath Trail. 8 p.m. Free. Century Cycles, 1621 Main St. (Route 303 between Route 8 and I-271, next to the Winking Lizard Tavern), Peninsula. Parking is available at the Lock 29 Trailhead, just north of the store. A 15-20-mile, moderately-paced ride usually about two hours long and good for all skill levels. Staffed and supported by Century Cycles employees. Helmets and bike lights required. Children 15 and younger must be accompanied by an adult. Call to confirm if a ride is still on if weather is questionable. 800-201-7433. www. centurycycles.com.
Monday, May 12 to Friday, May 16: Bike-to-Work Week, Cleveland. Various routes. ClevelandBikes.org. www.OhioCityCycles.org.
Saturday, May 17: Pedal-with-Pete Bike and Hike Event. 7:30 a.m. Cycle 15, 40 or 60 miles, flat with a few rolling hills, or walk 2 or 4 miles starting from Fred Fuller Park, Kent. Benefits cerebral palsy research. 800-304-7383. www.pedalwithpete.com.
Saturday, May 24: Team Gold Ribbon Bike Ride and Walk. 10 a.m., Altoona, Pa. The Team Gold Ribbon Bike Ride and Walk charity ride, in cooperation with the Brian Morden Foundation, is a family-oriented event that is designed to increase awareness and help children and their families diagnosed with cancer. The event takes place at Fort Roberdeau in Altoona's Sinking Valley in the heart of scenic Central Pennsylvania over flat to rolling terrain. Route lengths: 8, 14, 20-plus miles. Entertainment and food are provided. Registration begins at 9 a.m. Registration is $12 prior to May 7 and $15 after and day of event. Shirts are only guaranteed to those registering before May 7.Contact Eric Zolnak, 814-949-0546, www.brianmordenfoundation.org, aahsinteract@yahoo.com.
May-October: Join Cleveland’s largest ski, board and social club for West Side bike riding: 6:15 or 6:30 p.m. Mondays, various locations. Free. Must be 21 or older. Rides are 15-20 miles at your own pace. www.fagowees.org.
RACES
Saturday, May 3 & 10: Races at the Lake Series. Munroe Falls. Various start times. The rolling 1.2-mile circuit, with three 90s and four sweeping turns around Munroe Falls Metro Park, is closed to traffic. Registration is day of event only and begins at 8:15 a.m. Current USCF license must be presented for all USCF events. Unlicensed riders must buy a one-day USCF license for $10, obtainable at event. Contact Denis Osowski, 330-860-1878 or visit www.summitfreewheelers.org/RATL.html.
Sunday, May 20: 11th Chippewa Creek Road Race, Brecksville. PDQ Cleveland. Charles Howe, 440-235-4458. www.freewebs.com/chippewacreekrr.
MOUNTAIN BIKE RACES
Sunday, May 18: OMBC XC Series 4. 1 p.m., The Wilds, Zanesville. nolimit@mohican.net , www.ombc.net.
Saturday, May 24: Vulture’s Knob Race Series 2. 6 p.m., Wooster. Various distances. Kevin Daum, 330-242-4737, kevin@camba.uswww.camba.us/racing.
Sunday, May 31: Mohican MTB 100. OMBC Special Event: Ultra Mountain Bike. 7 a.m., Loudonville. Ohio’s only single-loop, 100-mile and 100k backcountry race. Discounts for preregistration. Race 2 of the National Ultra Endurance Series. nolimit@mohican.net. www.nuemtb.com.www.mohican.net.
Saturday, Nov. 8: Midwest Regional Championship, Iceman Cometh Challenge. Traverse City, Mich. Division winners in the KYMBA, OMBC, WVMBA, WORS, DINO and Tailwind series qualify to compete in this race within a race at the Iceman Cometh, the largest single-day mountain bike event in North America. State representatives and state series will be ranked. www.usmtb.org.
TRAINING
Saturday May 17: Sweet Corn Spin Indoor Training Events. 9 to 11 a.m., Grunts Gym, 4131 Streetsboro Road, Richfield. March 8: Sign up and suit up for a two-hour indoor spin to raise awareness and funds for the Sweet Corn Challenge ride. The two-hour ride is designed to accommodate teams of one to four riders across multiple fitness levels.
ONGOING
Back Roads and Beaches Bike and Multi-Sport Tour of Lorain County. Located in the center of Northeast Ohio about 35 miles west of Cleveland, the route features miles of rolling, rural roads with scenery ranging from pastoral farmland and forest to the nautical flavor of the Lake Erie shoreline. Cycle, kayak, mountain bike, visit wineries, museums, farmer’s markets. 800-334-1673. www.backroadsandbeachesohio.com.
Trail and Rail Flagstop Service. Bike or hike the Towpath Trail and return by the Cuyahoga Valley Scenic Railroad with Trail & Rail Flagstop Service. June to October. 800-468-4070. www.cvsr.com.
CLUBS
Akron Bicycle Club. 6 p.m. Tuesdays (May-October): singles’ rides in CVNP. Botzum Trailhead. Wednesdays (May-October): ride in CVNP and Richfield areas. Time and location varies. 6:30 p.m. Thursdays (all year): ride or hike the Towpath Trail and/or roads in CVNP, regardless of weather, 15-25 miles (cycling). Bike lights are recommended. 8:30 a.m. Saturdays (all year), ride/hike/cross country ski, depending on season/weather, location varies. Time and location varies, Sundays: weekly rides. Always check the live schedule at www.akronbike.org. Bruce Chapman, 330-464-8660. www.akronbike.org.
Cleveland Area Mountain Bike Association. CAMBA is an International Mountain Bike Association dedicated to helping Cleveland become one of the best urban riding locations in the United States. CAMBA builds and maintains trails for mountain biking and hiking in places such as West Branch State Park and Quail Hollow State Park, while promoting sustainable mountain biking. Group rides: mountain bike rides for people of all ages and abilities begin in the spring, 6 p.m. Thursdays at West Branch State Park.
ClevelandBikes. Advances bicycling as economical and healthful recreation and transportation, as well as advances and defends the rights of Northeast Ohio cyclists to use the roads and to fair trail access. 216-631-3027, info@clevelandbikes.org. www.clevelandbikes.org.
Cleveland Touring Club. Group of 200-plus noncompetitive and recreational cyclists who ride in Lake, Geauga and Cuyahoga counties. Evening rides: Tuesdays, Wednesdays and Thursdays at various East Side locations. Weekend rides: Sundays (April-October). Locations, distances and start times vary. Bill, 440-975-9744, ClevelandTouringClub@Hotmail .com. www.ClevelandTouringClub.org.
Lake Erie Wheelers. Third Saturday monthly: women’s-only rides, Peggy Sands, 440-320-5871, p-sands@sbcglobal.net. Sundays: morning rides. Locations and start times vary. Dave Schneider, 440-895-0528; Dan Izuka, 440-734-5777; lakeeriewheelers@yahoo.com. www.lakeeriewheelers.org.
Lorain Wheelmen. Club offers four invitational rides during the riding season. 9 a.m. Saturday, 9 a.m. and 1 p.m. Sunday. Check www.lorainwheelmen.org/calendar for locations. 440-967-8580. www.lorainwheelmen.org.
Medina County Bicycle Club. Group rides through Medina, Lorain, Wayne or Summit counties. Tuesdays: starting in spring. Check Web site for weekly rides. Tom Dease, 330-723-3831, or Dave Polycyn, 330-723-3831. www.medinabikeclub.org.
Ohio City Bicycle Co-op (OCBC). Nonprofit, volunteer-run bike education center provides Earn-a-Bike program for kids and adults to learn bike repair and safe cycling. Every Saturday (year-round, any weather): social ride, sightseeing in Cleveland Flats and downtown neighborhoods. Loaner bikes and helmets are available. Rides begin and end at Ohio City Bicycle Co-op, 1823 Columbus Road, Cleveland. Riders meet at 10 a.m., roll by 10:30 and return by noon. All events are free (donations appreciated). Directions and more information: 216-830 2667. www.OhioCityCycles.org.
PDQ Cleveland. Racing club. Charles Howe, 440-235-4458, pdQ_Cleveland@yahoo.com. www.pdqcleveland.org.
Silver Wheels. Recreational bicycling club serving members in the northern Ohio region. A variety of rides are offered during the main biking season March-November, all levels (beginner to fitness centuries). Certified bike education program offered. Local rides start mostly from Lorain County, but group hosts rides in other parts of the state and out of state rides. www.SilverWheelsCycling.org.
Singles Bicycle Club S.P.O.K.E.S. (a division of the Akron Bicycle Club). Group rides, 6:30 p.m., Tuesday evenings (May-October). Meet at Botzum Trailhead parking lot (on Riverview Road. 1/4 mile south of Bath Road, Akron) for 10-20-mile road rides. Nonmembers are welcome, must have helmet, no one left behind. Ernie Hall, 330-688-6648, ehall@neo.rr.com.
Western Reserve Wheelers. 6:30 p.m., pick-up rides at various East Side Cleveland locations, Wednesdays (starting in spring), Saturdays (November 1-April 1). 8:30 a.m. Sundays (starting in spring). Jim Gernstetter, 216-371-8219, jim@acmeevents.com. wrwbc.com/default.aspx.u
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“I started off (running) with a bunch of guys who were 10 years younger than me,” he says. 
“I grew up when playing outside was normal. We didn’t have things to do in the house like they do now,” Roos recalls. “I was interested in being active, period.”