FEB2005

DIANE DESCHAMPS ◆ ◆ ◆ ◆ ◆ SILVER FIGURE 8 ARMSTRONG ON PERFORMANCE ◆ ◆ ◆ ◆ ◆ YOGURT

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Nancy and Peter Davis cycle the Oceanside Promenade during recent Surf & Citrus Tour

SubmissionsWa r m l i n e

For the latest informationand schedule changes onupcoming programs andevents, call 283-BIKE (283-2453). The announcements

are updated weekly.

283 - BIKE 283 - BIKE 283 - BIKE

Submissions for CADENCE may be mailedor faxed to:

CADENCE Newsletter Editor,1234-18 Street NWCalgary, AB T2N 2G7(403) 289-7061email: hollingd@telus.net

CADENCE deadline:Feb 1/05

2004-2005

EVCC EXECUTIVE

PAST PRESIDENT

Rob Whitworth ........................................ 275-5654

VICE PRESIDENT

Bill Burns ................................................... 242-7413

TREASURER

Lee & Dave Dobson ................................. 271-3120

SECRETARY

Jackie Gray ............................................. 278-1365

ADVOCACY DIRECTOR

Frans Hettinga .......................................... 283-4179

PROGRAM DIRECTOR

Sheila & Frith Powell ............................... 949-2455

MEMBERSHIP DIRECTOR

Dave Bininda ............................................. 208-1788

SOCIAL DIRECTOR

Pat Jaeger .................................................. 271-4604

COMMUNICATION DIRECTOR

Don Hollingshead ..................................... 289-7061

EDUCATION DIRECTOR

Hugh Moloney & Peggy Holroyd ........... 282-8367

DIRECTORS AT LARGE

Tony Lamb ................................................. 283-3368

Next Social/Mar 1To be announced. (check the web page.)Phone 271-4604 or e-mailtom_n_pat@yahoo.ca for more info.

FEBRUARYSOCIAL

When: Tuesday Feb 1, 7:30 PM

Where: Nifty 50s, Parkdale CommunityHall, 3512 - 5 Avenue NW

Selecting and buying a new bicyclewith Mike Sekella

Rocky Mountian 1200 ultramarathonride. 1200 km in 90 hrs. Video andstills of the 2004 event by DonHollingshead and Karl Buchner

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Random Noiseby Don Hollingshead

EVCC Membership form for 2005Traditionally, we mail out the new EVCC

membership forms with the February Cadence.This year, we are delaying this by one month sothat we can negotiate a lower cost insurancepolicy for our members.

So, watch our website (elbowvalleycc.org)for the new membership form. We will mail outa form in the March Cadence, regardless, alongwith the Golden Triangle tour application form.

WantedDriver for the support vehicle on the Silver

8 trip, August 27 through September 5, 2005.A great trip, wonderful scenery, fabulous people– such a pleasant way to spend 10 days.

Support vehicle for the Silver 8, capable ofholding luggage for 14 people.

Compensation for services will be provided.

If you are interested in either driving orsupplying a vehicle, please contact SandraKunzel at 241-3099 orbluedaybluesky@shaw.ca

Sag Driver NeededFor a new ride to run Thursday June 29

through Sunday July 3 over the Canada Dayweekend. We need a sag wagon driver for afun bunch of cyclists for a 4 day jaunt throughthe Alberta foothills. Free camping and twosuppers included. Sag wagon will be a minivan, or regular van.

Get Your Volunteer Hats OnIn order to keep our club healthy and happy

we need volunteers to lead rides! Start thinkingnow to lead one or two rides next year .... it is afun way to meet new folks and ride routes whichare your favourites, or ones which you havereally always wanted to do but have had no-oneto ride them with!

You can lead road rides, mountain bikerides, easy rider routes or multi day trips. Youjust need a start place and time; route length;an indication of which category (road, mountain,easy ride) you wish it to be in; and a date whichsuits you. It can be a weekend or a weekday -whatever suits you. If you have any query as towhether it should be described as easy, interme-diate, or advanced please feel free to call any ofthe co-ordinators below.For road rides please callBoon Chang: 282-5370

For mountain bike rides please callUrsula Wohlfarth - 228-4435

For Easy Riders please callAnn Stang: 246-6968

December Potluck a hit

A feastwould best describe the Elbow ValleyCycle Club’s first ever Pot Luck Social. Pat andTom Jaeger worked behind the scenes to set uptables and wash dishes during the evening.Friends had time to move from table to tableand visit fellow membersthrugh out the evening.

A future annual event for sure!

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Diane DeschampsDon Hollingshead

As many of you will have heard, Calgarysuffered a cycling fatality on November29th at approx. 8 AM. Diane

Deschamps was cycling home after working thenight shift at Colonel Belcher Hospital (ParkdaleBlvd & Shaganappi Tr).

As she pedalled east in front of the RONAstore at 90 Crowfoot Way NW, she was incollision with a recyclingtruck exiting the parkinglot south of RONA.

The Calgary HeraldNewspaper reportedthat Deschamps wascycling on the sidewalk infront of Rona when shewas hit. However, aquick glance at theCalgary Bikeway/Pathway Map shows theexistence of a designatedpathway at this location.

Concerned about thelack of detail and orerroneous reporting inthe Herald, Jeff Gruttz and I visited the collisionsite in early December. It does matter that shewas on a designated pathway and not a sidewalkbecause municipal laws permit cycling onpathways, but not on sidewalks (unless the cyclistis delivering newpapers or is 14 or younger).Wefound the following:

Deschamps had been cycling on a pathwaywith a slight downhill grade in the direction oftravel (west to east)

Said pathway crossed the driveway entranceto the RONA parking lot at grade—in otherwords, the driveway and pathway were at thesame elevation (curb height) and the drivewaysloped down across the pathway to meet the

road grade. This distinction means that thedriveway was not a roadway therefore, thecollision occurred at a pathway/dirvewayintersction, not a pathway roadway intersection.Different laws apply.

There was evidence that a large portablesign had existed perpendicular to the pathwaywest of the driveway and north of the pathway.The sign had been removed after the accident.(The RONA staff had been directed not todiscuss details of the collision with the public by

RONA management.) A stop sign was

clearly visible at thejunction of the drive-way and pathwaydirecting drivewayusers to stop beforeproceeding across thepathway. It was thereat the time of thecollision. This stop sign was

on the driveway, noton the roadway so itssanction was question-able (with respect tothe Traffic Safety Act,

the stop sign had no legal sanction at all.) The pathway would have been clean asphalt

at the time of the collision. The weather on Nov29 and for several days previous had been clearand dry and previous snow was gone.

Here is what I beleive may have happened:

Deschamps was rolling down the slightgrade of the pathway possibly pedalling, wideawake from her long commute home. Herspeed was likely in the 15-30 kph.

The recycling truck exited the RONAdriveway and looked left for traffic on CrowfootWay. The driver’s view of the pathway wasblocked by the recycling bins and the RONAsign. Seeing his path was clear to enter the

Arial view of collision location (90CrowfootWay NW)

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curb lane of Crowfoot Way, the motorist “blew”the stop sign and was travelling at speed whenhe exited the driveway from RONA.

The rising sun may have partially blindedboth parties as (according to an email from KenPalmer) it would have been cresting Nose Hill tothe east at about 8 AM.

Since there are no signs on the pathwayindicating that the pathway is about to cross adriveway, Deschamps had no official warningthat she was about to cross the path of automo-biles turning onto Crowfoot Way.

Deschamps speed and the propensity ofmotorists to look to their left (not their right)for other automobiles before turning rightonto a roadway combined for a fatal encoun-ter.

It is dangerous enough for pedestrians tostep off the curb and walk (from the auto’spassenger side) in front of a motorist waitingto turn right without making eye contact. Butdo that at speed on a bicycle and we are invery grave danger of being missed entirely bythe attention of the motorist who is blinded bythe low angle of a winter sun.

The motorist was eventually chargedunder the Traffic Safety Act with “failing toenter a highway safely”. Although Deschamp

was wearing a helmet when she collided, thetrucks rear wheels rolled over her uppertorso and head.

Barry Mah of the Bike Shop organized afund raising ride soon after to create a trustfor the daughter and 2 sons left behind. Forthose wishing to contribute to the DianeDeschamps family trust fund, donations arebeing accepted at the Crowfoot branch ofCanada Trust.

Are these collisions preventable? Yes,to some extent. After speaking amongstourselves, EVCC Advocacy Director, Frans

Hettinga, CanBike instructor, DavidThistlethwaite and myself feel that the followingrecommendations should be pursued:

That recommendation #14 (among others)from the 1996 Calgary Cycle Plan be imple-mented:

“That by July 1998, the TransportationDepartment prepare a report for the SPC(Standing Policy Committee) on TransportationTransit and Parking (now known as Transporta-tion and Land Use Planning) detailing the

Looking south. This is what the motorist saw,although from a higher perspective. Photo taked at

2 PM Dec 10.

Looking east. Cyclist’s perspective, seconds beforethe collision.. Photo taken 2 PM, Dec 10.

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Making EU Trucks Safer

By Frans Hettinga

Dutch statisticsAverage 15 fatalities per year due to “dead

angle” collisions between trucks and cyclists

Trucks manufactured after 1995 need a

mandatory “open” side protection that limits thechance that a cyclist or pedestrian gets crushedbeneath rear wheels (basically a rack). Closedside protection (e.g. what “low” buses have) isbetter though. More costly but saves fuel. Seepictures.

See image for dead-angle problem:1. View in typical mirrors (main and concave)2. View via optional mirror (“curb viewer”;picture below)3. Direct view through window4.Dead angle

And intensive lobbying is taking place aswell...

Every day counts, because everyhuman counts!

Every year in Europe several hundredcyclists are killed under the wheels of heavylorries. Even more cyclists are seriously injured,all by the so-called ‘blind angle’ of heavy lorries.

formation of a Bikeway/Pathway TechnicalReview Committee to review all existing andfuture pathway/bikeway/road interfaces toensure continuity, co-ordinated development andsafe operation.”

That the aforementioned Technical ReviewCommittee have access to accident reports keptby police

Negotiate existence of side panels and dead-angle mirrors for trucks (See Frans’ article)

Some thought was given to automatic liabilityfor motorists who kill or maim vulnerable roadusers similar to policies in effect in the Nether-lands. I believe that this makes civil suitesagainst the driver’s insurance easier to initiatealthough there may be other reasons for auto-matic liability. It is doubtful that motorists areout to teach cyclists a lesson —automatic liabilitywould therefore not be a deterrent.

Deschamp’s death points to the currentunder capacity of the City’s TransportationPlanning Department to do it’s job well. Lastmonth, I pointed to the lack of dedicated jobpositions in the Transportation Planning Depart-ment for bicycle and pedestrian planning. Thestrategy has apparently been to move personnelin and out of bike/ped planing positions on anas-needed basis. I suggest that the need forpermanent bike/ped planning has been under-estimated by the City.

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Action points presented to Dutchmunicipalities

(not all fully applicable but yet thoughtprovoking).

Seven action points (Fietsersbond, Decem-ber 2001) :

1. As a municipality, set an example: within ayear equip the entire municipal fleet withadditional dead-angle mirrors or cameras;

2. Ditto equip all trucks with closed side-protection;

3. Demand at contract negotiations with thirdparties that they equip their trucks with extramirrors and closed side protection;

4. Ban trucks at certain locations and times, tostart near schools and at times when manychildren ride their bikes to and from school;

5. Adjust timing of traffic lights at crossingswhere cyclists have separate traffic signals sothat cyclists and turning trucks won’t enter theintersection at the same time;

6. Design intersections properly so cyclists cansafely position themselves in front of trucks;

7. Call on businesses in your municipality toimplement closed side-protection and additionalmirrors on their trucks and demand it on thoseof their suppliers.

From the cab lorry-drivers are unable to detectanything that happens alongside the lorry. Thiscan be (and too often is) fatal when they aremaking a right turn failing to spot child and adultcyclists going straight ahead.

Cyclist organisations in Europe find itunacceptable that these accidents still happen.Improved technical equipment is available(closed side-protection and better mirrors) and isrelatively cheap, but only a few lorries areequipped with it. Governments know the possi-bilities, but hesitate to take steps. They refer tothe EU as the competent institution for improv-ing regulations.

The Dutch Cyclist Organisation and its sisterorganisations, working together in the EuropeanCyclists’ Federation (ECF) are asking the Euro-pean Union to use its power to improve thesafety of lorries.

The Dutch Cyclist Federation and ECF have2 concrete requests for the European Union toimprove regulations· Enlarge the area, which should be covered bymirrors. These areas are now obviously toosmall. The obligation should cover all lorries.· Obligatory closed side-protection for all lorries

Brussels, 30-05-2001, Dutch Cyclist Union(Fietsersbond), European Cyclists’ Federation

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2005 Silver EightSandra Kunzel

The Silver 8 is an extended version of theSilver Triangle being organized by MitchellSeward. The Silver 8 is a 10 day ride that willbegin on August 27 and end on September 5,Labor Day. The West Kootenays are known forrelatively quiet roads, lots of places to stop andswim and many friendly little towns. This trip willhave vehicle support to carry luggage. If youwould like to offer your vehicle or act as ourshuttle driver, please contact Sandra in Calgaryat 241-3099. For the most part this is a tentingtrip. Please note that in the event that we donot have a designated driver, the driving will beshared amongst the participants. As well thisitinerary is proposed and may be subject toadjustments. The planned itinerary is as follows:Friday August 26 - Drive to Shelter Bay,49 kms south of Revelstoke (460 kms, 5hours non-stop from Calgary)

Camping and vehicle parking will be ar-ranged, however facilities are limited to anouthouse and a water tap. The nearest food/restaurant is in Revelstoke so stock up if youhave not done so already.

Saturday August 27 – Cross on the ferryand ride to Nakusp Hot springs (60kms)

Perhaps a 10:00am start, allowing the latearrivals to arrive. This should be an easy daywith a 12 kilometer hill up to the Hot Springs. Iam hoping to arrange camping nearby the hotsprings.

Sunday August 28 – Ride to Lemon Creek(100 Km)

Ride to New Denver (59kms) for lunch, thenLemon Creek Lodge (41kms) for the night.Lemon Creek Lodge is a lovely facility and thefood is always great. Arrangements will be

made for both dinner and breakfast to beprovided. For those that want luxury accommo-dations, book a room in the lodge.

Monday, August 29– Ride to Castlegar (59Km)

We will make a lunch stop along the way.

Tuesday, August 30 – Ride to ChristinaLake (73 Km)

Big climb up Paulson Pass to lunch at NancyGreen Provincial Park (26kms). Once over thepass it is a long, fast downhill to Christina Lake(47kms). For the adventurous cyclist withmountain bikes, there is the option of doing theabandoned rail trail. The uphill grade is less butthe distance increased. Since this is an easyday, we can lounge at the beach, sightsee or forthose who want more saddle time, they can do aquick round trip to Grand Forks and back for anadditional 42kms.

Wednesday, August 31 – Shuttle to NancyGreen Provincial Park, ride to Montrosejust east of Trail (92 Km)

What comes down must go up. For thosethat are into serious pain, they are welcome toride back up the hill to Nancy Green ProvincialPark. The rest of us will take advantage of thearranged shuttle to the top (47kms). We willmount our bikes at the park and ride toMontrose (45kms). There is some climbingfrom here but then an exhilarating downhillstretch to Trail (45kms). Better check yourbrakes.

Thursday, September 1 – Ride to Nelson(75Km)

We will ride through Salmo, then over agentle pass and down into Nelson. We will stayat the local hostel for the night. Laundry facili-ties are available.

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Saturday, September 3 – Ride to NewDenver (47 Km)

In the morning we’ll ride to Fish lake on agentle railroad grade hill (about 29 Km). Thiswould be a good place for lunch and the obliga-tory swim. If the sun is warm, we can catch upon our tanning. Then we will zoom down the hillto New Denver. There is the optional trip to theabandoned town (12kms) of Sandon as well as avery pleasant parallel path on the abandonedrail bed. This includes a trip over the creek on ahand powered cable car.

Sunday, September 4 – Ride to NakuspHot Springs (59 Km)

Since this is a short ride today, we can takethe time to explore New Denver and Nakusp.Be sure to visit the Japanese internment centerin New Denver. There is many things to seeand do in both towns. Again there is theoption to ride the old rail trail instead of thehighway. Hopefully we will be camped withinwalking distance of the hot springs so lets gosoak those tired muscles.

Monday, September 5 – Ride to ShelterBay (61 Km), Drive to Calgary (5 hours)

Regrettably we are almost done. Thismorning we will ride to Galena Bay, take theferry across the lake to Shelter Bay, returneverybody’s luggage and drive home. We shouldbe back in Calgary in the early evening.

The trip fee will likely be between $300 and$400. This will cover the van costs, ten nightscamping, one or two group dinners and one ortwo group breakfasts, perhaps a wine a cheeseparty, the shuttle from Christina Lake and dailysnacks. As mentioned earlier, everybody will beexpected to take a turn driving the van if wedon’t have a designated driver.

There will be space for 14 riders. If you wishto reserve a spot on the trip, send a deposit of$100 (made out to the EVCC) to Sandra Kunzelat 201 Citadel Terrace NW, Calgary,

Alberta, T3G 3X3. Please send yourcheque in as soon as possible as I expect the tripwill fill up fast. Please include your emailaddress with your cheque and I will email toconfirm your spot. If the trip fills before Ireceive your cheque, I will create a waiting list.The balance of the trip fee will be due at thepre-trip meeting on Sunday, August 21 at theabove-mentioned address. Should you have tocancel your seat on the trip, your deposit will bereturned if we can find a replacement rider.

If you have any questions, please phoneSandra at 403-241-3099 or email atbluedaybluesky@shaw.ca.

Keep those wheels spinning!

Sandra

Note: This trip is for both road bikes andmountain bikes with smooth tires. Some ofthe side options are more suited for mountainbikes although last year, we had severalskilled road bikers who chose to do side trails.

For the detail people who have alreadycaught on, there is no 8 in the Silver 8 thisyear. I have chosen to continue using the titleSilver 8, as named by Mitchell Seward, theoriginator of this trip.

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The Lance Armstrong

Performance ProgramWritten by Lance Armstrong and Chris

CarmichaelPublished by Rodale Inc.

Review by Rob WhitworthRecommended reading

The title intrigued me. Even though I’m nota racer and will never be, I’m interested. At thevery least I thought it might give me a greaterappreciation for watching the riders in the nextTour de France and at the most I thought I mightend up a little faster on my bike even if it endedup being a book aimed at full-time cyclists. Tomy surprise, I discovered the book is aimed atthe general population too. The techniquesCarmichael uses to get Lance Armstrong intothe Yellow Jersey can benefit us all.

Published in 2000, the book starts with aforward by Chris Carmichael that gives a verygood overview of Lance Armstrong’s history,including how he almost quit cycling aftersurviving cancer. This is followed by a yetanother forward by Lance Armstrong in whichhe praises Carmichael for making him a betterathlete. Although both Carmichael andArmstrong are listed as authors, it appears thatCarmichael did the majority of the writing.

According to Carmichael’s introduction, thebook is aimed at competitive pro-level cyclists,at recreational cyclists ,and at those who areover 40 and want to lose a few pounds. Hepromotes all these levels through a seven-weektraining plan. My perception is that it is aimedmore at the weight-loss crowd. (It’s a largermarket, after all.)

Even so, I was disappointed to find that theseven-week performance program (and weight-loss sections) take up only a small part of thebook. There are good beginning chapters

promoting cycling. It’s kind of like preaching tothe choir—satisfying but not altogether neces-sary—but as I got into it, I found the book isactually a useful read and covers much morethan just training to become faster, stronger, orslimmer.

After some tips and useful advice on bicyclemaintenance, Carmichael moves in to thetraining portion by explaining how to fit the biketo the rider. Here, as in all parts of the book,one finds useful nuggets. In setting the stemheight, for example, he advises how to do thisbased on the degree to which you can touch thefloor with your fingers when bending over at thewaist. Right away, this is useful for a wide rangeof riders, from the most to the least flexible.There is an all-too-short but useful section on

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bicycles for women explaining how bikes havebeen designed for female riders, most of whomneed a different fitting bike than males.

There is good advice about on-road cycling,an obvious necessity for anyone interested intraining for road-racing and for touring.Carmichael’s and Armstrong’s information isuseful and in full agreement with what is taughtin bike courses like Can-Bike.

Eventually on page 59 Carmichael gets tohis training system, but he prolongs the readingexperience a little longer while he explains theadvantages of using a heart-rate monitor andhow important it is to Lance Armstrong’s train-ing. When he finally does get to the program,the reader discovers Carmichael’s 7-weeksuccess plan is, as I said before, a bit short. Forall that, it is good. Carmichael explains that hisprogram is to help you reach a goal and re-emphasizes that the program is for all cyclistlevels. Do you want “to beat the best rider inyour club at the district championships… want tocomplete your first 5-hour century… or just sheda few pounds and increase your averagespeed?” He categorizes his training into levelsfor beginners, those who haven’t trained at allthe last year or more and have a goal of higherlevels of aerobic fitness; for intermediate cyclists,those who ride a lot but lack a training focus andhave a goal of riding faster; and for advancedcyclists, those who want to tackle a specific goalsuch as a late-season race.

There is a lot of good training informationpacked into a few chapters. There are severalpages devoted, with pictures, to stretchingtechniques and to strength training. I know a fewphysiotherapists who would have less picayunework, and less work too, if everyone actuallyfollowed the advice in these chapters.

The chapter on eating for performance isjust a taste (couldn’t resist the pun) of what hewrites about in his most recent book. He givesgood advice on eating for racing, and eating to

lose weight. Although he doesn’t say so directly,he makes Swiss cheese—sorry, another pun—out of diets that promise fast weight loss. Herelates Armstrong’s weight loss for the 1999Tour de France as being a slow but healthyprocess of 1 to 2 pounds per week and tells uswe can lose weight by reducing food energyintake between 200 and 500 calories per week.He gives guidelines for men and women basedon existing weight ranges of 150 to 200 poundsfor men and 120 to 180 pounds for women,stating how many calories to consume perpound of existing body weight but leaves it up tothe reader to figure it out from there. Certainly,his four-year-old advice is supported by recentresearch in weight loss, that it is unhealthy tolose weight quickly and that the only way to loseweight successfully is to eat less (but balancedmeals) and exercise more.

Beyond his program, there are excellentpointers on cycling techniques. Under theheading of efficient cycling techniques, forexample, he recommends ways to practicepedaling for the best use of power, noting thatthe U.S. Olympic Training Centre discoveredthat mountain bikers have the most efficientpedal strokes because mountain bikers learn tostay in the saddle when cycling uphill. (Appar-ently they didn’t test tandem teams. They almostnever get out of the saddle.) As I mentionedalready, he includes clever tips in all chapters.You read, for example, that Armstrong seldomcoasts down a hill without pedaling. Pedalingdownhill allows lactic acid to dissipate morereadily, thus helping leg muscles recover morequickly.

There are articles on dealing with riding ingroups (how to go about practicing shoulder-to-shoulder pushing; interesting but somethingfortunately most of us don’t need), advice oncornering and climbing and the whys andwherefores of sprinting. It turns out that sprint-ing us useful for recreational riders too (perhapsthe bike commuter who is still half a block away

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from the intersection when the light turnsyellow).

Texas cold weather isn’t like a JasperAvenue or Portage and Main winter. The adviceis useful for cool temperatures between 7° and0°C but not really for anything much cooler. Theadvice for cycling in icy conditions is to stayhome, something that I will follow religiously. If,however, you restrict your cold weather cyclingto nothing colder than that range, the advice willserve you well. By the way, the wind chill chartin the book is now outdated. It has been super-seded by a new chart that was developed inCanada and is has been in use in the U.S. since2001/2002, just after the book was published.

In summary, the book is a brief primer forthose people who lack the background knowl-edge and experience that comes with long-termexposure to cycling and those who are reallyinterested in improving their cycling and fitness.Someone new to cycling would do much worsethan starting reading about cycling with thisbook, even if he or she ignored the chapter onperformance. One could open any chapter andfind it stands by itself. Indeed, much informationis repeated in other chapters and if one readsthe whole book, this becomes obvious. Certainlymuch of the knowledge is available elsewhereand in greater detail, but taken altogether, thiscombination makes this a worthwhile addition toany cyclist’s library.

My rating: 4/5 for accuracy (hey, the windchill chart is wrong!), 4/5 for overall usefulness,and 3/5 for detail of information.

Avoid Winter Weight Gain:

Consume More CalciumDon Hollingshead

“Finding enjoyable winter exercise that fits intoyour weight-management program can be achallenge for even the most dedicated cyclist.Just who gets excited about yet another boringindoor exercycling session? Somehow, bakingcookies seems like more fun.”In a column she writes for Adventure Cyclingmagazine, Nutritionist Nancy Clark offers 3strategies for avoiding winter weight gain: Boostyour calcium intake, eat breakfast and increaseyour fibre intake.

You may be surprised to learn that calcium-richdiets are helpful not only for regulating bloodpressure and keeping bones strong but also forweight management. A growing body of evi-dence indicates that consuming calcium- richdairy foods three to four times a day equalsburning about one hundred more calories ofbody fat per day - or about ten pounds of fatper year. In 1988, researchers were surprisedand fascinated by the results of this blood-pressure study: subjects who ate two cups ofyogurt per day not only lowered their bloodpressure but also lost eleven pounds of fat intwelve months - even though they had been toldto try to maintain weight! This finding triggeredmore research, and today we know:• Calcium within the cell regulates fat storage.• A high-calcium diet turns more calories to

heat than to body fat.• Calcium-rich diets contribute to fat loss in

the stomach area.• Calcium-rich diets can help minimize midlife

fat gain.• Eating three to four servings of calcium- rich

dairy foods per day contributes to thebeneficial effect of burning fat while pre-serving muscle. In a twelve-week weight lossstudy, those who ate three cups of yogurt

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per day lost sixty percent more fat thanthose who got calcium through supplements.

Clark says “If you balk at the thought of consum-ing at least three servings of yogurt or milk perday, keep in mind it’s not very hard to do.Simply choose cereal with low-fat milk forbreakfast (or cook hot cereal, such as oatmeal,in milk instead of water), have a low-fat yogurtfor a mid-morning or evening snack, and enjoy alatté or hot cocoa made with low-fat milk for anafternoon energy booster. Other options includeputting two slices (1.5 ounces) of low-fat cheeseon a sandwich, and, yes, even drinking chocolatemilk for a post-exercycle recovery drink. Theweight-regulating trick is to be sure the dairycalories are within your daily calorie budget andnot excessive. You cannot start to guzzle gallonsof milk and expect to lose body fat! People whodon’t drink milk can get calcium from nondairysources (broccoli, calcium-enriched orange juice,supplements), but calcium from dairy foods ismost effective.”

Making YogurtYogurt is quite a bit more expensive to buy thanmilk but it doesn’t have to be. EVCC member,Luci Weinman, shares her recipe for makingyour own yogurt.

To make your own yogurt, you can buy acommercial yogurt maker or use your oven. Ifyou have the refrigerator space to store severallarge yogurt containers, the oven method mightbe best. Hee is the oven method:Check the temperature of your oven with justthe oven light on. A remote reading digitalthermometer works best for this. If your ovencan maintain a constant temperature of 43degrees C +/- 2, then you are in business. Toachieve this in my oven, I had to replace theoven light bulb with a 60 watt (was 25 watt).

1. Heat milk (I tried this with 1%) to 50

degrees C to kill any latent bacteria. Don’tgo higher than this or you may scald themilk. It takes a lot longer to cool hot milk.

2. Cool to 43 degrees C.3. Mix a cup of the warm milk with some

natural yogurt with live culture (I used AstroBalcan from Safeway) — (About ¼ cupyogurt per litre of milk)

4. mix the yogurt milk miture back into themain batch of warm milk and stir well

5. add a ¼ cup non-fat instant milk powder toeach litre of warm milk and stir well

6. rinse the future yogurt containers (3/4 litreoriginal yogurt containers) with boiling waterto steralize them

7. divide warm milk mixture into sterilized finalyogurt containers

8. place in warm oven at 43 degrees C +/- 2for 5 hrs.

9. test after 4 hrs to see if yogurt shifts to oneside when containers are tilted.

10. When mixture sets and doesn’t shift whencontainer is tilted, it’s done

11. Leaving onger than the time it takes to setresults in tangier yogurt

SmoothiesIf you are like most people, choking down plainyogurt is unappetising at best. Try a yogurtsmoothy or add yogurt to sauces.

Banana Pina Colada Smoothy

1 egg2/3 cup chilled pineapple juice1 frozen, ripe banana1 cup yogurt1/4 cup coconut milksmall handful of toasted almonds (optional)

Blend till smooth or until whole household isawake.Use other frozen fruits such as the peach mangomix from Costco and create your own smooth-ies. Use lots of yogurt.

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ABA Policy on Cell

Phone Use

Alberta Bicycle Association staffmembers, including project staff andother temporary staff members, areprohibited from making use of two-waycommunication devices, including but notlimited to cellular telephones, two-wayradios, hands-free headsets, and anyother two way communication devices,while operating vehicles on ABA busi-ness.

ABA volunteers are strongly recommendednot to make use of two-way communicationdevices, including but not limited to cellulartelephones, two-way radios, hands-free head-sets, and any other two way communicationdevices, while operating vehicles on ABAbusiness.

(If the ABA isn’t willing to take a stand onmotorist inattention while talking on cell phones,what organization is?)

Notable linksRetired professor John Moral of Uof C Civil

Engineeroing Department has forwarded a linkto the recent ITE paper “A Bicycle Transporta-tion Primer--Dispelling the Myths and Promotingthe Realities” by Lisa Aultman-Hall of theUniversity of Connecticut. “Unfortunately, eventhe most basic facts about the bicycle are notcommonly known or widely accepted”http://www.ite.org/membersonly/itejournal/pdf/2004/JB04LA69.pdf

Peter Griba of the Calgary Mountain BikeAlignance has done a good job of representingthe cyclist’s perspective during the NoseHillPark planning process. “If the [perimeter path]is being constructed to allow alternatives for

cycle commuters, then put the path-way where commuters will use it. Wefeel it is being proposed simply tojustify a lack of bike access to NoseHill.” For a clear discussion of thecycling issues with maps and somehistory see:http://www.cmbalink.com/nosehill.html

The Elbow Valley Cycle Club’s (EVCC) missionis to fulfil the bicycling related recreational, social and educational needs of its members

and use its influence to enhance and protect the rights of all bicyclists.

Opinions expressed in CADENCEare those of the author or contribu-tor and are not necessarily sharedby the editors or the Elbow ValleyCycle Club. The editor reservesthe right to edit for clarity, brevity,and content, and is the sole judgeof suitability for publication of allarticles or advertisements.

© Copyright 2004-5, by theElbow Valley Cycle Club.

All rights reserved.

Permission is granted for thereprinting of articles herein by anynon-profit group or publication. Fullcredit to the author and CADENCEmust appear in your publication,and a copy sent to:

ELBOW VALLEYCYCLE CLUB

1111 Memorial Drive N.W.Calgary, Alberta

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(10% u n less o th erw ise in d icated )

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Elbow ValleyCycle ClubWebsite:

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FEBRUARY CADENCE

16

TThe Spring Tulip Tour April 2 --10 2005

EquipmentThe best bike to bring on this tour is a touringbike with 700C x 28 tires. The first 3 daysinclude well packed trail and pavement as wefollow the Lochside and Discovery rail trailsbetween Sidney BC and Port Townsend WA.At this point, we don’t have a dedicated gearvehicle to accompany us but a taxi shuttle will beprovided for your bags each day for those thatwould like this service. It is important thereforethat your bike be capable of transporting yourbags on and off the ferries.This is the west coast so you should have hillclimbing gears on your bike. Most of the hillsare well graded but there are a few steep onesalong the way.

ItineraryDay 1: Sidney (airport) to Victoria via theLochside railtrail (43 km)Day 2: Victoria to Sequim WA via Port Angelesand the Discovery railtrail (40 km)Day 3: Sequim to Port Townsend via highwaywith optional last few km via trail (57 km)Day 4: Port Townsend to Oak Harbor onWhidbey Island (32 km)Day 5: Oak Harbor to Mt Vernon via SkagitValley tulip fields (67 km)Day 6: Mt Vernon to Friday Harbor, San JuanIsland via Skagit Valley tulip fields (45 km)Day 7: Loop tour of San Juan Island (75 km)Day 8: Tour of Lopez Island (50 km)

Day 9: Ferry to Sidney BC and tour Northerntip of Saanich Peninsula (30 km)

Accommodations are double occupancy hotel.One night at each hotel except 3 nights atFriday Harbor.

Getting thereFlying in and out of Victoria with a bike is quitepleasant with low bike carriage fees of Westjetand the bicycle set up facility at the VictoriaAirport in Sidney. We’ll start our tour at 11 AMfrom Sidney Airport so participants shouldschedule their arrival for about 9 AM April 2(Westjet flt 53 8:30 AM departure) or arrive thenight before (and stay at hotel Sidney) to avoidthe morning rush at Calgary InternationalAirport.We’ll arrive back at Sidney airport for lateafternoon flights back to Calgary (Westjet flt542 4:20 PM departure).

CostTotal cost for double occupancy hotels, baggageshuttle and ferries will be in the $550 - $600CA range.

DepositA trip deposit of $150 CA will reserve your spoton the tour. The deposit is refundable in full tillMarch 1. After that date deposit is refundablebased on finding a replacement participant.Tour size will be limited to 24 participants.

Make deposit cheques payable to EVCC andmail to:

Don Hollingshead1234 18 St NWCalgary ABT2N 2G7

A pre-trip information social is planned forMarch 19. Phone me at 403-289-7061 oremail hollingd@telus.net with questions.