Vol 33, Issue 3 - Fall 2014

UpcomIng eVents In the cny area

OCC BanquetSave the date: JANUARY 23, 2015 6:30 PM DOUBLE-TREE HOTEL, CARRIER CIRCLE

First Ride of 2015It starts in Mid-March, so stay in shape over the Winter!

the official newsletter of

THE SPOKE ‘N WORDTHE SPOKE ‘N WORDTHE PRESiDENTS MESSagEiNSiDE THiS iSSUE:

Try Somthing Different P. 2Cyclocross Weekend P. 3CNY Cup Standings P. 4

Wankmeister P. 5Great Recipes P. 6

The French Connection P. 7

parting thoughtsIt’s hard to believe that three years have gone by since I was first elected presi-dent of this club. To say the least, there have been some challenges; but through the efforts of your executive board, we have met each of them. As you know, we are now a 501c-3 charitable organization so any contribution to the club is tax deductible. This was due to the fact that over the last 5 years or so, OCC has donated more than $20,000 to various other charitable organizations such as b.i.k.e. Syracuse, Jan Maloof’s CNY Family Bike Giveaway, and ALS Therapy Development Institute just to name a few. Some of this money was raised at our annual fall century. For ex-ample, approximately $2000 from this year’s event was for b.i.k.e. Syracuse. Even though it was a miserable day, we had 16 day of registrations and a num-ber of riders did the full century in the cold and rain. But the vast majority of our donations have come from revenues that our race events have raised, most notably, Syracuse Race Weekend. I want to once again thank all of the volunteers because without you none of these events would be possible, not to mention all of the weekly rides we sponsor. Don’t forget that all of your officers and executive board members are also volunteers and give countless

hours to make this club func-tion.

One of the real successes that we have had is in the participation at our Slow-n-Easy rides. We averaged over 40 people at each of the Tuesday night west side rides. I know that this is because, on most Tuesdays, there are at least 4 options for rides of various distances and speed. I need to thank Tony Baleno, Mark Perrin, Roland Pearson, and Tom Hotaling for leading different groups. Also need to thank Lee Baleno for baking something every week for post-ride snacks. There are also those held on the east side led by Dave VanWie and Gus Engbretson and on occasion Don Butler, which were also well attended. While these rides have grown, our overall rider-ship seems to be down this year, even though our total membership numbers are pretty much the same as last year. This is especially true of our Wednes-day night rides. The board has been scratching their heads (everyone their own) trying to come up with an expla-nation. One explanation could be that

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fROM THE EDiTORBy DaVe VanWIe

TRy SOMETHiNg DiffERENT...I’m guilty. I fall into the same old trends, tactics,

mannerisms that I’ve become accustomed to. I resist change, I hate when things go differently, it takes time to adjust.

It’s been said before, (by Heraclitus I believe...) change is the only constant in life. So embrace it.

Do something different. Get out of your comfort zone next year. If you’ve never done a Wednesday night hammer ride, try it (see page 5). Never done a century before? Make 2015 the year. Never thought a Slow & Easy was for you? Give it a shot and meet some new people. Have you ever done a charity ride? There are tons out there, they raise money for good causes, they are supported rides, good routes. Try one! You may be pleasantly surprised.

Eleanor Roosevelt once stated, “The purpose of life is to live it, to taste experience to the utmost, to reach out eagerly and without fear for newer and richer experience.” In other words, we grow and be-come our best selves when we take advantage of new adventures. If that isn’t motivation enough, check out five more things you should know about embracing experience:

We rarely try something new...As human beings we default to the familiar (re-

search even suggests we’re wired to do so). Why would we want to seek new adventures when what we’re doing is so comfortable? In fact, even when we get that little inkling that we should try something new, our minds quickly shut it down. Approximately 42 percent of Americans can’t remember the last time they attempted adventure, according to a recent sur-vey.

...but new experiences are at the top of our bucket lists.

One of our greatest flaws as employees is that we don’t always use our vacation days. We already have so much on our plates, the idea of letting our inboxes pile up for a few days seems unfathomable. Well, meet

your new excuse: Your bucket list. According to the same small survey, more than half of Americans list visiting a new place as something that’s a priority, fol-lowed by excursions they’d like to go on.

sharing our adventures with others makes them more enjoyable.

Not only is it important to seize new adventures, you should also share those experiences with others. A study published in the journal Psychological Science found that those who engaged in a positive activity with a pal experienced more amplified enjoyment from the event. Skydiving, anyone?

experiences make us happier in the long run.It’s time to stop putting off climbing that moun-

tain, seeing that national treasure or learning a new language. Research shows that people who partake in a variety of experiences are more likely to retain posi-tive feelings than people who have fewer experiences, Time reported. Additionally, even the littlest experi-ences can have an impact on our joy -- moments like a spontaneous laugh with a loved one or an encounter with a friendly dog. Good memories and happy emo-tions? We’ll take it.

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OCC/MaxPOWER CyClOCROSS WEEKEND

saVe the Date!OCC ANNUAL BANQUET

FRIDAY, JANUARY 23, 2015 – 6:30 PM DOUBLETREE HOTEL, CARRIER CIRCLE

$25.00 per person

CNy CUP POiNTS STaNDiNgS

With all the great ‘cross races that we’ve been having such fun at in our little part of the world.. the mystical powers of the woods have carried the undeniable voices of whimsical pain and joyous celebration all they way to ears and souls of our humble race orga-nizers.. where they have joined forces to unite the region in challenge.. un-leashing a lively competition to crown the kings and queens of the ‘Cross in the Center Land.

This challenge will spread over the hill tops, through the valleys and over the undulations in between.. across dewy off camber grasses, shimmering in reflection, as those chosen blades within the tape look downward to their roots as if telling them to ready and stay strong as they await the shred-ding tires of excitement.. over rock and root whose spirits lick their lips in anticipation of the opportunity to steal the air from those same tires should their racer underestimate their might.. through the valleys and across the surface of smooth frigid waters of shal-low streams.. the challenge will be the force that keeps these racers honest.. their blood, adrenaline and dopamine rushing, keeping the fires raging in the quads, hearts and core of their being.. well into the crisp air of the seasons turn.. bringing warmth and good natured push, push, push.. allez allez allez.. hoppe hoppe hoppe.. swooping, sliding, grinding, hammering.. hun-gry for every turn, every obstacle.. the spirit of challenge making us stronger every day – – Central New York Cy-clocross Points Series… the CNY Cup!

Cat 4/5 Men Syracuse Power Cider Turkey Name COCA GP Cross Syracross Cross Cross Total StandingsHadzor Randy 11 10 8 11 11 51 1Hansen David 8 9 10 10 1 38 2Shostack Robert 9 7 11 0 7 34 3Scannell Finbarr 4 8 9 3 6 30 4Tate Dave 7 1 9 9 3 29 5

Masters 35+ Syracuse Power Cider Turkey Name COCA GP Cross Syracross Cross Cross Total StandingsDrumm Gregory 10 11 10 8 10 49 1Faso David 9 10 8 5 9 41 2Nicholson Jim 11 9 11 3 1 35 3Willard Raymond 6 8 9 4 8 35 4Blake Bryan 8 4 6 2 7 27 5

Master 55+ Syracuse Power Cider Turkey Name COCA GP Cross Syracross Cross Cross Total StandingsMann Ken 9 9 10 11 11 50 1Emrich Thomas 10 11 11 0 0 32 2Sanders Brian 0 8 0 10 10 28 3Burdette Steve 0 7 8 9 0 24 4Brett Greg 8 10 0 0 0 18 5

Single Speed Men Syracuse Power Cider Turkey Name COCA GP Cross Syracross Cross Cross Total StandingsEdwards Kevan 11 11 11 11 11 55 1Hadzor Randy 9 10 10 9 8 46 2Visconti Jerry 8 8 6 7 7 36 3D’Agati Andrew 7 7 8 0 0 22 4Brian Sanders 0 9 0 0 9 18 5

Single Speed Women Syracuse Power Cider Turkey Name COCA GP Cross Syracross Cross Cross Total StandingsCohen Jennifer 11 11 10 10 42 1Walker Katina 0 0 0 11 11 22 2Jenkins Morgan 10 0 10 3

Open Women Syracuse Power Cider Turkey Name COCA GP Cross Syracross Cross Cross Total StandingsSchmid Helene 10 8 9 10 7 44 1Bailey Nancy 11 10 11 0 10 42 2Walker Katina 0 0 0 11 11 22 3Stewart Kate 0 4 0 9 6 19 4Larson Erin 0 9 0 0 8 17 5

Cat 4 Women Syracuse Power Cider Turkey Name COCA GP Cross Syracross Cross Cross Total StandingsMullally Kristin 7 0 0 9 9 25 1Romagnoli Mary Beth 0 0 0 11 11 22 2Harris Victoria 0 0 0 10 10 20 3Kedenburg Kimberly 10 0 0 0 7 17 4Bailey Nancy 11 0 0 0 0 11 5

Open Men Syracuse Power Cider Turkey Name COCA GP Cross Syracross Cross Cross Total StandingsEdwards Kevan 0 5 9 11 8 33 1Hannan Scott 11 2 7 0 0 20 2Bennett Elias 0 1 8 10 1 20 3Shannon Mark 0 7 11 0 0 18 4Weller Ross 0 1 10 0 7 18 5

WaNKMEiSTEREvery city in America has a Saturday morning Donut

Ride, where a handful of riders beats up on everyone else, and everyone else marks “success” in terms of how far they got before getting kicked out the back.

Jack from Illinois (not his real name), always de-spised the Donut Ride for being a “preenfest.” He wasn’t wrong. Local racers who get “coached” and who are on a “program,” tend to avoid the ‘Nut because it adds little to your fitness but can subtract lots. And of course there is a huge contingent of riders, thousands actually, who wouldn’t be caught dead on the DR be-cause they hate group rides, they don’t like aggressive pelotons, they are in it for relaxation, or [ fill in your reason here ].

To those folks, I say, “No problem. You do your thing, I’ll do mine.”

But there is another group of riders out there who really should be on the Donut Ride. I was dropping down the hill this morning to the start of the ride, and I passed a guy riding a very nice bike, wearing a very nice kit, and looking pretty darned fit. “On your way to the Donut?” I asked.

“Ha,” he answered. “I wish.”“What do you mean?”“That ride is too fast for me.”“Come on, man, give it a try. You look like you could

handle it. It’s not hard anyway, especially if you sit in.”“I’ve seen that pack come by,” he said enviously.

“Too fast for me.”“Okay,” I shrugged, and went

on, but I could tell how badly he wanted to give it a try and I felt sorry for him because he was go-ing to spend the rest of his riding days wondering about something that really wasn’t worth wonder-ing about.

If you’re one of those people who wonder what the local Satur-day beatdown ride is like, you owe it to yourself to give it a chance. Even if you hate it, you’ll at least have the satisfaction of having tried. More likely, especially if

you’re a fairly hopeless wanker, you’ll get your head staved in sometime around the first or second accelera-tion, and the thrill you get from first riding with, and then getting ejected from, the middle of the surging, bucking pack will leave you happier and more elated than you’ve been since you first lied to your wife about the cost of your Giant TCR with electronic drivetrain.

Here, then, is a compendium of what you’ll find out if you take the plunge, swallow your pounding heart, gird your quivering loins, and toe the Saturday group ride starting line:

1. You will get faster every week.2. The wankers you used to struggle to keep up

with in your normal group will no longer be able to hold your wheel.

3. Racer-type hammerheads aren’t all assholes.4. Some of the things that differentiate great riders

from hackers can be learned through observation.5. Competition makes you better.6. Cars steer clear of big groups.7. There’s no dishonor in trying.8. Your wife will mostly believe whatever version

of the ride you tell her.9. You won’t be the slowest rider the group.10. If you’re the slowest rider in the group, one day

you won’t be.11. The ride’s not as hard as you thought it would be.12. You’ll surprise yourself — in a good way.

By Seth Davidson/Kare Dehlie Thorstad

gREaT RECiPES Over the winter months our diet is more important than ever. This article reveals five foods that will keep you running on all cylinders throughout the cold season.

1. Oily FishWith less sunlight in the winter months, Vitamin D supplies lower. A recent UK survey found 50 per cent of the popula-tion is deficient in vitamin D and 16 per cent have a severe deficiency during winter.Other research cited by Oxford University has found that vitamin D deficiency can increase your susceptibility to au-toimmune disease such as multiple sclerosis, rheumatoid arthritis, type 1 diabetes and even certain cancers and dementia.Vitamin D deficiency can also cause the bone disease osteoporosis and rickets in children. Cyclists are obvi-ously protected to a certain extent by exposure to the great outdoors, but even we can benefit from eating foods such as oily fish, rich in Vitamin D.

2. Hot chocolate, soup, warming chilli...…In other words, warming, reassuring winter food. Eating warm food after a ride in the cold boosts recovery and turns up the heat (thermogenesis) meaning you’re less likely to grab unhealthy snacks. A drop in body temperature can stimulate your appetite but for up to an hour after eating your body generates 10 per cent more appetite suppressing heat!

3. Brussels SproutsTraining hard for races and cycling outside in winter can put your immune system under extra strain, making Vitamin C a must-have. Sprouts contain 50 per cent more Vitamin C than oranges, and it’s not just the big C that make sprouts super. Nitrogen compounds called ‘indoles’ have anti-inflammatory and cancer-busting prop-erties.Vitamin C is also key in fighting the common cold.

4. TurmericThis golden spice is great in winter curries and studies have found that the presence of cumin has many health benefits, and is used in Ayurvedic medicine for its anti-inflammatory properties.

5. LeeksPacked with phyto-nutrients to help keep disease at bay, leeks also provide a good source of fibre. This tasty vegetable from the onion family also contains antioxidant polyphenols that are thought to protect blood vessels. Plus, folic acid, calcium, potassium, and vitamin C - all essentials for a healthy cyclist. Find ways to get Good Sources of Vitamins and Minerals into your diet.

top 5 Foods to Boost Winter cycling Immunity

THE fRENCH CONNECTiONIn September OCC members Bob Spear, Sam Clem-ence, Peg and Tom Hotaling and Brenda and Gus Engbretson went on another cycling adventure, this time to the Provence region of France. We arrived at the start/finish point of the tour in Orange a day early and took advantage of the time to shake off the jet lag and train to nearby Avignon to take in the sights. Although we did not dance on it, we did check out the famous Pont d’Avignon as the Palais des Papes where 9 of the Catholic popes lived way back when. We also prepped our rental bikes which were Specialized Rou-baix triples. Pretty nice equipment overall.

Our first day of riding took us to Vaison-la-Romaine and through the famed Chateauneuf de Pape vine-yards. The rocky soil of the vineyards that provides the “terrior” for the local wines looked as though it wouldn’t grow anything, but there was lots of it. The ride was a relatively easy 100K in perfect weather.

The next day was supposed to be our big one, i.e. a loop ride that would include our conquering of Mount Ventoux. We decided to ride around the mountain and go up the southeastern approach. However, as we neared the beginning of the 26K ascent up the moun-tain the weather deteriorated. Thunderstorms with lightening and a cold rain caused us to seek refuge in a small restaurant, have a cup of coffee and reconsider. We reluctantly opted to continue around the mountain,

which still involved some serious climb-ing and return to Vaison that way. Others who left ear-lier and made it to the top via another route told us that they were miser-able in the 8°C rainy windy conditions and that the descent was treacherous. We felt better, sort of. Ventoux will remain a chal-lenge for another visit.

Day 3 took us to Apt through acres of lavender fields. Peg was the only one to be tempted by the lavender ice cream offering at our lunch stop. It didn’t get great reviews. We had 2 nice long climbs through cols reaching about 700m which gave us great views of the countryside. Again, we rode through lots of vineyards.

Our loop ride the next day went into the Parc du Lu-beron with its unique rock formations. Then it was on to the small town of St. Remy through rich agricultural land with its fields of apples, olives, artichokes and a variety of other fruits and vegetables. For lunch we stopped at the “King Snacker” which had large pic-tures of THE king of rock and roll and Marilyn Mon-

Brenda and Peg busting down a hill on day two. A bit cold and wet today.

Chateauneuf du Pape grapes, coming to your table soon.

roe on their store sign. It was a fine example of the export of American culture to France.

Our last day took us back along the Rhone valley to Orange. The highlight of that ride was going through the town of Le Beaux and its giant rock sculpture garden. We had time on the back end of our trip to tour the famous Theatre Antique d’Orange which is a 10.000 seat theater built by the Romans 2000 years ago and continues to be used today. The original wall behind the stage, which is over 100 meters long is still largely intact attesting to the skill of those ancient Roman architects and builders. Finally we spent a day in the old port area of Marseilles before catching our flight home.

A summary of our trip wouldn’t be complete without a few other significant details. We averaged about 100-110K per day which usually left us time for other activities. We quickly discovered that the wine in

Provence is wonderful and inexpensive. We sampled local products in our daily happy hours and didn’t find a bad bottle even when we stooped to the 3-4 Euro range. We got lost more than a few times and blamed the cue sheets and maps. Brenda had plenty of oppor-tunity to practice speaking French since most people in small French towns speak little English. The roads for the most part were well surfaced and quiet and cars or more accurately their drivers were very courteous. The weather, except for the Mont Ventoux day was perfect for cycling. The towns were classically quaint with their narrow streets, old stone houses with tiled roofs and a dominant cathedral and/or castle. Best of all, no mishaps and lots of great memories.

Roman amphitheater in Orange, one of the best preserved in the world.

Lunch at THE KING SNACKER. Elvis and Marilyn in Provence!

The 6 OCC members about to set off on day 6 of their adventure.

there are a couple of other non-club rides on Wednes-day which are expressly for those who want to race. As most of you know, our Wednesday night rides had a group that liked to go fast and was a race without being called a race. It could be that that segment of riders have opted to go to those other rides instead. If you have any thoughts or suggestions please let the board know.

The last big event of the year was on Oct. 25-26. We teamed up with the Maxpower racing team to run a two-day Cyclocross race and it was a great time. Gee not much to say for a goodbye but maybe that’s because I will still be on the board for the next year and you may see me at a ride or two not to mention an event or two. Thanks for your support.

Mike

new experiences can change how we view time.Think about it: How many times have we just

“rolled through the motions” only to realize that Wow! Christmas is in a few weeks! When we em-brace new adventures, we’re interrupting our every-day flow -- in the best possible way. In a 2011 New Yorker profile written by Burkhard Bilger, neurosci-entist David Eagleman explains how our bias for the familiar affects how fast we think time flies:

“This explains why we think that time speeds up when we grow older,” Eagleman said -- why childhood summers seem to go on forever, while old age slips by while we’re dozing. The more familiar the world becomes, the less information your brain writes down, and the more quickly time seems to pass. Dave