STP Seminar Book 2012

8/2/2019 STP Seminar Book 2012

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How to arrive in Portland with a smile on your face

Rider Seminar Information Guide

July 14 - 15, 2012


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Welcome To The Group healTh STp 3

hoW IT happenS 3

WhaT Do I neeD To pack 4

WhaT WIll I neeD WITh me on The BIke 4

BeInG an amBaSSaDor of cyclInG 5

Group healTh STp TraInInG anD SafeTy TIpS 6

TRAINING PLANS FOR ONE AND TWO-DAY RIDERS 7

SuGGeSTeD TraInInG mIleS 8

nIce recoVery - The four rs 9

your BIke 0

RIDEIT RIGhT: ROAD BIkE

RIDE IT RIGhT: MOuNTAIN BIkE 2

fIXInG ThaT flaT 3

ImporTanT ThInGS To rememBer 4

STarTInG The SeconD Day SunDay 4

frequenTly aSkeD Group healTh STp queSTIonS 5

The Three oclock In The mornInG checklIST 6

Group healTh STp parTnerS 7

Table of Contents

2www.sd.g


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Welcome To Group HealTH SeaTTle To porTland Bi cycle claSSi c!

Whether youre already registered, plan to register or simply want more information before you decide, the

Group Health STP Organizing Committee and the Cascade Bicycle Club thank you for your support and inter-

est. If you are going to ride in July, we want to do everything we can to insure you have a fun and safe week-

end of cycling.

WHaT i S Group HealTH STp?The Group Health Seattle to Portland Bicycle Classic (Group Health STP) is the premier cycling

event in the Pacific Northwest, rated by Bicyclingmgzi as one of the very best anywhere. Its an annual,one- or two-day, very-big-group bike ride from Seattle, Washington, to Portland, Oregon. Most participants

ride the event in two days, but historically between 20 percent and 25 percent ride in one day. Proceeds from

the event go to support the Cascade Bicycle Clubs mission ofCreating A Better Community Through Bicy-

cling.

WHo ri deS Group HealTH STp?Roughly half of each years riders are first timers. Group Health STP has introduced tens of thousands of

cyclists to cross-country cycling. Whether done in one day or two, the sense of accomplishment crossing the

Finish Line for the first time is outstanding! Ask anyone whos done it.

The youngest riders on their own bikes are generally 10 or 11 years old, although younger children may

ride as tandem stokers or in Burley trailers. The oldest known cyclist was 85.

In between the ages of 10 and 85 is a wide spectrum of cyclists and cycles, some amusingly costumed and

adorned, from many states and a few foreign countries. Many groups of two or more, organize themselves as

teams, wearing common attire and/or helmet decorations. Unicyclists and roller-bladers have been known

to make the trip. Very high-end bikes as well as thrift shop classic single-speed, friction-brake bikes are seen

on the ride. Lean, no-or-one-percent body fat teens and athletes and wide-bodied baby- and non-baby boomers

ride.

Virtually all Group Health STP riders have the following in common: they know cycling is fun, theyvetrained, their bikes have been tuned up and all have a good time pedalin to Portland.

HoW i T HappenSA planning committee and hundreds more Cascade Bicycle Club volunteers produce the event with a

little help from our friends: The Portland Wheelmen set up the Finish Line Festival, and civic and school

groups help out all along the route. The Washington State Patrol, Oregon State Police and local Police De-

partments provide needed assistance for the safe passage of thousands of cyclists. Group Health Medics and

EMTs provide medical attention if needed. On-road support is performed by volunteers in cars,the men and

women of the GoldWing Motorcycle Touring Association perform on road support and manybicycle shopsprovide free (except for parts) bicycle repair at rest stops. After the ride volunteers will watch over your bike

in Seattle until you pick it up. Volunteers who cycle have bib numbers under 100. Corporate sponsor logos

adorn event publications and the ride souvenirs youll receive at Packet Pickup.

Group Health STP happens, however, when thousands of fun-loving cyclistsjust like you make the com-

mitment to turn a well-run cycling event into a greatbike ride.

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WHaT do i need To pack?Pack light! Remember, youll need to transport your luggage from the baggage drop to where youre staying, so not

only light, but in something you can carry on a bike. Its not like youre gonna attend a Debutante Ball on Saturday or

Sunday night. DO NOT pack any valuables or breakable items. Cascade Bicycle Club is NOT responsible for any lost,

stolen or damaged luggage.

Packing hint: Whether riding in one or two days, gather items and pack the Thursday evening before the ride. You wont

feel rushed, and youll still have Friday to pick up anything you realize is missing.

THe BaSi cS

A set ofclean cycling clothes, if you are riding two days, especially shorts. A few cyclists like to carry a pair of clean

cycling socks to change into halfway each day..

After Cycling clothing for one or two evenings. Some items will be able to work both nights.

Whatever toiletries (and analgesics?) youll require. Remember contact lens care and emergency lenses.

Camping gear if needed. Dont forget earplugs: Who is that snoring?

A couple ofextra tire tubes (in case you use or loan your on-bike one(s) on Saturday).

Rain gear, no matter the forecast, if you do not need it on the bike when you leave Seattle. (If you pack it, you won

need it?) At least a rain jacket. Booties and pants if you have em.

WHaT W i ll i need W i TH me on THe Bi ke?Mostly, your alertness and common sense, bicycle etiquette and sense of fun! As far as real stuff

requi red

Your CPSC approved helmet, squarely on your roundhead! Helmets are notsunbonnets!

real Good i deaS

Cycling gloves and glasses.

Water bottles (Two large ones are recommended.) or a Camelbak

A tire pump for your bike, tire levers, a spare tubes, a patch kit with glue that hasnt dried out.

A mini-tool kit.

A cycling mirror.

Your favorite energy bars.

Cash, not just plastic. If you have to pay for any parts, you may need cash though most bike shops now take plastic.

Your number bib pinned so it is visible from behind. Remember to complete the emergency contact information on

the back of your bib.

Your bike and helmet numbers visible from the front for the photographers on the route.

Personal ID.

Note: All on-bike items can fit easily on you or the bike, or in a jersey or an under-seat pack.

opTi onally

Extra sunscreen is an excellent idea, even on cloudy days.Depending on the day at least some rain gear.

An emergency first aid kit for cyclists. Again, you wont need it if you have it? But youll be glad you do if you do.

A cell phone - best to have with you on the ride.

Finally, you probably wont really need your Route Guide, but....

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Bei nG an amBaSSadorof cycli nG

Etiquette! Schmetiquette! Im on my bike! All they gotta do is get outta my way. Scheese! Weve all seen this char-

acter. He or she is a Bicycle Bozo who gives all cyclists a bad name.Dont be a BOZO!

Because Group Health STPs thousands of cyclists can add a lot of good, or bad, to cyclings reputation, it is important to

ride courteously and safely. The route STP uses is open to ALL trafiic. Here are some good rules for the ride or anytime

youre on a bike (or in car for some of them):

leGally: oBeyTHelaWSofTHeroad!Remember you are a vehicle on the road (Just smaller and far more vunerable than a car).

STOP at all Stop Signs and Red Lights (except as directed by the police).

Ride on the right side of the road, and no more than two abreast, single file is recommended and safer.

Signalphysically andverbally all turns, slow downs and stops. Move right before you stop, and completely far right

after you stop.

Safely: pracTi ceSafeGroupridinGTecHni queS!Communicate with those around you when slowing, stopping or changing direction. Point out road hazards such as

glass, potholes, railroad tracks, etc. to riders behind you. On narrow roads let riders ahead know when a car or truck

is passing from the rear by calling out, Car back! or Truck back! Remember: Its unlikely youll ever be riding

alone.

Passonly on the left, and warn people when you do: Use voice (preferable), bell or horn. Learn to love hearing and

saying, On your left. Its simple courtesy, and simply prevents accidents!Pull completely off the road, or as far right as possible, whenever you stop.

Ride single file as much as possible, especially when the road shoulders are narrow or non-existent.

Keep pacelines to a maximum ofseven riders. Stay out of unfamiliar pacelines; getting in one is very dangerous to

you and all other riders in and around that line. If youve never ridden in a paceline STAY OUT OF THEM.

Cross railroad tracks at a right angle. Check behind for car and bike traffic. Call out Tracks!, motion with an up

and down arm sweep behind your back and be prepared for slowing bikes ahead when you hear or see those signals.

Be especially careful if its wet.

Wear a CPSC certified bike helmet. Its required and a very smart thing to do. (Helmets save lives!)

Do not use headphones: Theyre illegal and dangerous.

Leave your personal support vehicle at home or on I-5. The ride is extremely well supported, and its route already is

crowded enough with cyclists, official vehicles and local traffic.courTeSy: reSpecTTHepeopleWHoli veandWorkalonGTHerouTe.Think as though thousands of cyclists and support vehicles were riding past your home.

Share the road! Minimize the impact of so many riders. Open breaks in long lines of riders for people to enter and

exit driveways or move into turning lanes. Motion trailing cars past when the road ahead is clear. Ride single file

when vehicles are present on narrow roads.

Pack your trash out!!! Keep a plastic bag in your pocket or pack to store banana peels, food wrappers, etc., and

dispose of them properly. They do not belong on lawns or roadsides. Remember: Its not justyourbanana peel and

theyre not very biodegradable.

Use Sani-Cansnot the roadside or someones bushes. Think ahead, and use provided facilities when theyre avail-

able.

road

SupporT

: Gold

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moTorcyleS

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STp SupporT

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!ONThEROuTE STP WILLhAvE 200 GOLDWING MOTORcYcLESAND 12 SuPPORTvEhIcLES. ThEIRFuNcTIONISTO

PROvIDEASSISTANcETORIDERSANDENFORcEThERuLESOFThEROAD. PLEASEOBEY ALL ThEIRINSTRucTIONS. ThE

SuPPORTcARSWILLTRANSPORTRIDERSTOThENEARESTSERvIcELOcATION - ThEYARENOTPERSONAL "TAxIS". IF

YOucANNOTcONTINuE, YOuNEEDTOMAkEARRANGEMENTSFORTRANSPORTATIONTOYOuRFINALDESTINATION.

STP MoTorcycle SafeTy PaTrol

AGAINThISYEAR - WEWILLhAvEAMOTORcYcLESAFETYPATROLThATWILLBEISSuINGcITATIONSFORRIDERSNOT

FOLLOWINGThERuLESOFThISEvENT, INcLuDING: RIDINGMOREThANTWOABREAST, PASSINGONThERIGhT, NOT

OBEYINGTRAFFIcSIGNALS, cROSSINGASOLIDcENTERLINE, NOTWEARINGAhELMET, ANDRIDINGThATENDANGERSFEL-

LOWRIDERS. PLEASERIDE SAFE, ANDRIDE SINGLE FILEASMuchASPOSSIBLE. 5


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6

WASHINGTON STATE

BICYCLE TRAFFIC LAWS

(The laws that STP riders must follow)

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Remember, Single File is Safer!


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7

Group Health STP 2012 Training for One or Two-Day RidersBy Craig Undem, Dean of Cycle University www.CycleU.com

Time to get ready for the STP and this is the place to start.

There are a few key things to focus on in preparing for a big ride like the STP: #1 ride your bike. #2 ride your bike and you can probably

guess #3. There are people who show up and ride the STP with little training and they barely nish and have trouble walking for a week after the

ride (or worse) and then there are those who prepare and have a fantastic ride, enjoy all the thrill and satisfaction of a great ride and dance the night

away in Portland. The purpose of this training guide is to help you become the later and enjoy the lifetime benets of cycling.

As most of you know, to become a good cyclist you need to pay some dues! Like learning to snow ski or play tennis it takes practice, good

skills and more practice. To help you train the right way Cascade offers the Cascade Training Series (CTS) space is limited so register early. The

Cascade Training Series begins in March and gradually increases distance and is lead by experienced Ride Leaders for all ability levels. If CTSdoes not t your schedule, Cascade Bicycle Club also offers an extensive Free Daily Rides program. You can design your own personal training

program by selecting the daily rides that t your schedule and ability. Find all the details to get you up to speed on our Daily Rides web pages. If you

want a more personal training program check out www.CycleU.com for more training program options.

How to prepare for the Group Health STP - If you read no further in this article, these are the three simplest ways to insure a great time on the STP:

1. Ride with others. Take a cycling skills class at Cycle University and do the Cascade Training Series to learn the language of group cycling and get

comfortable riding with other people.

2. Dont ride as hard as you can on every training ride. This is the most common rookie mistake! Ride steady and aim to add more miles each week

to go longer and longer. Make some days hard, but most of them steady and moderate.

3. Apply Chamois Buttr or Bodyglide (found at all good bike shops) to your shorts to reduce friction where you meet the saddle, and dont wear

underwear (this is pretty basic but can make a huge difference if you dont know about it!)

The most important part of any cycling training plan are the miles you will ride on a daily and weekly basis in the months leading up to a

big ride like the STP. These training rides are the building blocks that will prepare your body and mind to ride long and hard on the day of the event.

There are many other factors that will inuence your enjoyment on the big day, such as how your bike ts you, nutrition, hydration, clothing, equip-

ment, mental preparation, skill level, riding with other people etcThis overview covers only the riding mileage.

If you havent ridden a bike in 10 years, start with a 5-mile ride to get the hang of it. Your goal may be simply to have fun and stop when

you are tired. If you had a good summer of riding last year and havent ridden since October, go out for a nice at 20-miler and get back into it. From

here build up your mileage gradually and challenge yourself a bit more every few weeks.

Remember why you are doing this. No one does the STP as a professional cyclist, we are all regular people having a good time on our

bikes. Although there is a lot to learn when you are new to cycling, keep it fun by learning from more experienced riders, asking a couple friends to

join you, or making it a challenge with some co-workers to see who will nish rst (or dance the latest after the ride!). Although having fun may seem

like childs play, if you arent having fun you will probably nd something else to do, so nd a way to make it enjoyable!

Take your time and work at a level your body will allow. Depending on your conditioning and riding experience, you may need more or less

miles than this program presents. Feel free to consult Cycle University to outline a custom program to t your level of riding and athletic background,

and be sure and get an OK from your doctor if you are over the age of 30 and new to cycling.

Start your training with moderate to easy miles and add an occasional hard day once every week or two where you push the hills. After the

rst half of the training, start looking at your average speeds during your midweek and Saturday rides. Increase the midweek rides to move toward

your target average miles per hour pace. (to complete the 204-mile STP in one day under 12 hours you will need to average 17.5 mph and only take

one 30-minute break. Two-day riders will need to average 10 mph to nish each 103-mile day under 11 hours, with 55 minutes of breaks each day.)

Aim to get your average speed near your target ride level or higher as the event approaches on shorter rides.

June should be your hardest month. Plan to take good care of yourself between rides. Eat right, stay hydrated and get consistent sleep.

Use Flying Wheels as your nal rehearsal. Test out the energy foods, equipment and clothing you will use on the STP (be warned, Flying Wheels is a

hilly challenge!) During the nal two weeks you will rest more because the mileage is much less, but keep your rides at or above event speeds.

Special note for One-Day Riders

Most people think that they can just ride lots of miles and get fast enough to do the STP in one day, but what many nd is that even thoughthey get strong and increase their average speed they still cant meet their goal. Why? Drafting. They need the shelter of other people to help them

achieve their nishing goal. The wind often blows from the south, which means that much of the ride from Seattle to Portland is into a head wind,

and if you ride behind a group or even a single rider, you can save 30% or more of your energy and still go the same speed. It is something that

takes practice and good coaching to do it safely. The best place to learn this is from a Cycle University Road 101 Class or another experienced rider

Drafting helps for 2-day riders too.

Consult your doctor before beginning and kind of endurance training program.

Ride smart and learn good safe riding habits. Make it a great ride and we hope to see you on the dance oor in Portland!


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Basic Training Schedule

Consult your doctor before beginning any kind of endurance training program. 8

TWO - DAY RIDERSWEEK OF: Goal MON TUE WED THUR FRI SAT SUN Weekly Total

fb. 3 9 40 0 0 20

fb. 20 26 54 0 0 *34

fb. 27 - m 4 80 20 30 30

m 5 00 20 40 40

m 2 8 80 20 30 30

m 9 25 00 20 40 40

m 26 ai 20 20 50 50

ai 2 8 30 30 50 50

ai 9 5 90 20 50 20

ai 6 22 30 30 50 50

ai 23 29 40 20 60 60

ai 30 - m 6 70 30 70 70

m 7 3 0 30 50 30

m 4 20 70 30 70 70

m 2 27 80 20 80 80

m 28 - J 3 40 20 60 60

J 4 0 80 45 **65 00 70 30

J 7 20 30 50 40

J 8 24 40 30 00 20

J 25 J 20 30 50 40

J 2- J 8 00 20 50 30

J 9 J 5 224 20 02 02

* ci hi id d ** fig Ws S ct

ONE - DAY RIDERSWEEK OF: Goal MON TUE WED THUR FRI SAT SUN Weekly Total

fb. 3 9 60 20 20 20

fb. 20 26 74 20 20 *34

fb. 27 - m 4 80 20 40 20

m 5 70 20 30 20

m 2

8 90 30 50 0m 9 25 0 20 70 20

m 26 ai 0 30 50 30

ai 2 8 30 40 70 20

ai 9 5 20 20 80 20

ai 6 22 40 40 70 30

ai 23 29 90 50 80 60

ai 30 - m 6 60 50 90 20

m 7 3 70 30 00 40

m 4 20 60 40 70 50

m 2 27 90 50 0 30

m 28 - J 3 30 30 0 70 20

J 4 0 20 40 20 **00 50

J

7 40 40 70 30J 8 24 200 50 00 50

J 25 J 60 40 70 50

J 2- J 8 20 40 60 20

J 9 J 5 234 20 0 204 0

* ci hi id d ** fig Ws S ct

fig Ws s t STp id t tst it, sis d itss tsti s t t t ti t t STp. T i d si 25, 45, 65 d 00 i ts bgi d d i rdd. Iti -i t:www.sd.g (206) 522-BIke.Tiig td sti s tt c uivsitwww.cu.. c t c u Tiig ct d bi s tSd pit mgs p, Wst Stt ft i t www.cu.. -800-476-068.


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ni ce recoveryThe Four Rs plan - Restore, Replenish, Reduce and Rebuild.

Theres more to recovery than water and carbohydrates. The academic community has had a paradigm

shift in the last few years. Theyre beginning to recognize the importance of protein to help rebuild muscle cells

damaged by exercise and rebuild the immune system. Also, antioxidants like vitamins C, E and beta-carotene

fight cell damage caused by intense exercise.As a starting point, this program assumes you have just done a fast

hour-long ride or a slower ride of more than 90 minutes that has depleted the glycogen supply in your legs.

RestoRe flui ds and electRolytes

You can start the recovery process even before the ride begins by drinking as much as 12 ounces of a sports

drink 15 minutes prior. Then consume 4-8 oz. every 10-15 minutes during the ride.

Consume electrolytes (sodium, potassium and magnesium). Find a sports drink containing at least 40 mil-

ligrams of sodium per 8 oz of fluid, or add extra salt to food.

Repleni sh glycogen stoRes Rapi dly

In the two hours after exercise, a 150-pound cyclist should eat 68-102 grams of carbohydrate (which is

converted to glycogen for use by the muscles), with some protein. Energy bars contain about 45 grams of

carbos.

Protein in sports drinks makes glycogen replenishment more effective, but too much protein slows stomachemptyingnot good during exercise. The best ratio of carbohydrate to protein is four to one, so check the

nutritional labeling on any sports drink youre considering.

In the 24 hours following exercise, eat about 5 grams of carbohydrate per pound of bodyweight. (A 150

pounder should consume about 750 grams.) Incidentally, your daily diet should contain 60-65% carbohy-

drate, 20-25% fat and 15% protein.

Reduce cellulaR damage and muscle stRess

Eat 8-10 servings of fruits and vegetables every day to support the immune system. Citrus fruits provide

vitamin C; dark green vegetables such as spinach and broccoli supply beta-carotene; and wheat germ, nuts

and sweet potatoes are a good source of vitamin E.

Supplement these foods with a multivitamin.Rebui ld muscle pRotei n

Protein consumption above the Recommended Daily Allowance (RDA) is controversial. Some research in-

dicates that athletes get enough protein from a conventional diet, while other studies suggest that high-inten-

sity exercise requires twice the RDA of four grams per 10 pounds of bodyweight. Burke favors additional

protein (up to twice the RDA), in the form of food or supplements, if youre training or riding every day

during a demanding tour.

The Four Rs What You Need Where to Get it

REPLENISH glycogen stores rapidly

Carbohydrate, protein and other nutritive

agents to stimulate transport of glucose intocells and aid the synthesis of glycogen.

Sports drinks, carbo-rich foods such as

fruit, veggies, whole grains.

REDUCE cellular damage/muscle stressAnti oxidants, glutamine and other natural

and minimize post-exercise muscle damage.

products to prevent formation of free radicals such as vitamins C and E.

Sports drinks, fruits, veggies, supplements

REBUILD muscle cells

Ample protein and branched-chain aminoSports drinks, food, meat and supplements.

9

acids to repair protein damage.

RESTORE fluid and electrolytes Sodium, potassium, magnesium, water Sports drinks, veggies, fruit, water


10/17

your Bi ke

You probably dont drive the same model car or have a house painted the same color as your neighbors. Likewise

your bike is likely to be singular if not unique. Youd not be likely to start on a cross-country motor trip without getting

your car serviced if not completely tuned up. Likewise your bike deserves some service before a ride like Group Health

STP, if not regularly.

Just as training gets you into shape for the big day, youll have a much better time if your bike is in shape too. Your

bike will have a lot to do with your enjoyment of the ride, and cycling in general. The following few pages are an

experts views about how you should fit on a road or mountain bike. Suffice to say, you ought to be able to go quite aways before squirming or rearranging your position.

During training if you often, have a sore neck or sore shoulders, if your feet go to sleep or burn, if your hands be-

come numb, or if one or both knees hurt for a little while afterwards, your bike fit needs adjustment. It doesnt matter if

you ride a $8,000 racing bike or a $149 cross bike from a discount store. Also, it probably doesnt have anything to do

with your type of seat, although that can be a factor. (If one or both knees hurt for more than a little while, stay off the

bike and see a doctor.)

Adjustments to how you sit and pedal on your bike can be made at almost any bike shop. They may be as simple as

raising or lowering your seat. They are not likely to be more complicated or cost more than a new stem ($40-100). A

bike shop professional can make an assessment in just a few minutes; however, you may need to schedule a time to be

sure the right staff is working.Do you know how many miles your chain has on it? Or your tires? When was the last time your shifting or brake

cables were lubricated? Is your rim strip rubber or cloth? A bike "check up" should be done every 1,500 to 2,000 miles.

After flat tires, the number one mechanical failure is broken spokes. If you have experienced two broken spokes on

one wheel, you probably should get a new wheel or have the wheel rebuilt. It's also possible that you may ride for years

and never have a spoke break.

Many bicycles come with wheels that have thin, flimsy rubber rim strips between the tires tube and the head of the

wheels spokes. If you everget a flat with the hole on the inside of the tube, its a rim strip failure. Replacing rubber

rim strips with a Velox or tough synthetic strip is inexpensive and an easy way to help prevent flats.

Many cyclists work on their own bikes, and thats fine but the night before the ride is not the time to make adjust-

ments. Always get a test ride in after changes to your bike.

The rest of us, however, like to have bike service done by proffessionals. If you do, it is strongly suggested to sched-

ule a bike shop appointment well (as in months) in advance of the ride, or sooner. If you do not already have a working

relationship with a shop, choose one thats convenient for you or one a friend recommends. Consider yourself warned,

tho: bike shopsre very busy prior to the ride.

Let the bike shop know youre planning to ride Group Health STP. They will be better able to advise you on what

your bike needs. Dont make major changes such as from toe clips to clipless pedals or add triathlon handlebar exten-

sions without sufficient time to train with them.

Also, keeping a tuned bike clean makes it more fun to ride. Gentle soap and drizzle water will do most of the trick.

(Even semi-high-pressure water might get in some places its not supposed to be.) Some shop rags, a chain cleaningtool, chain degreaser and a good lubricant will do the rest.

Having a well tuned bike will make your ride to Portland much more pleasurable!

0


11/17

ri dei T ri GHT: road Bi keYourComplete Guide to A powerful Glide by Geoff Drake

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2. UPPER BODY/SHOULDERS: T tiv wds: B sti. Igi t is bd b ig sid t sid wit v dst 25-i id. y btt sig tt g dig. as, bw ig wd t sdd d -ig b w tid. Sit t tiv igt siti, d wit ti bit g st xtsi t iv

dis d tt b.

3. BACK: a t b is t diig t . T t st d t-tb biti is i tis, bt s is i x-ibiit d t. o v sd t tis i tis ti, b wi b bt s t s ssib.

4. SADDLE HEIGHT: ev ss t v tis, bt dt b ttii t w wt t t igts i. y s sd b sigt bt t t btt t d st, d, w viwd bid, is sdt t sdd. T tis i td, wi is sd t t u.S. oi Tiig ct: St t igt s t is 5 btw d t d t t btt t st. (add w iits l/Si-t iss ds, i ss v v ti ss t t d t t t. as, is t sdd 2 3 i v g t igt.)f ts w v i sd b di, sdd t ig sid t tb g b tti, sgd is it ti i ig bgis, t w it sigt. m sdd igt gs 2 t ti t vid sti.

5. SADDLE TILT: T sdd sd b v, wi b ig stigtdg g its gt. a dg tw dw-wd tit b tb i sig xt wd siti wit b d bw sts, bt t ss t sid wd d dditi wigt s.

6. FRAME: Dt sb t big bi sd. I g, s s igt d sti. ms is tt wit b t six is t, d ti b 0.65. Tis s d siz, sd g t st tb tt t x t t t t t tb. as db , tis sd d 4-5 is xsd stst w sdd igt is t. (T sts xi xtsi i sdt sw.)

7. BUTT: B sidig wd wd t sdd, siz dit s gs. Tis b s g ib.mvig wd sizs t dis s t t t tig, wi vig b tts t sit sid, t stigs. Get in the habit of standing periodically to relieve saddle pressure and stretch your legs.

8. FEET: Ti tits s w swiig s s ig-td d ts dtd. T v ij, stiv t siti tt dts tis t t g. m t djstts ids ti igt, s t d it wit si ts. Btt sti; s iss d sst tt ws t t ivt (t), ts igis djstt ss. psiti ts /t s t widst t t is v t d x d sigt i t it.

9. PEDALING TECHNIQUE: Visiz sig d t dsid s t t btt st. T t it tbst t d t gtiv (dwwd) wigt tt stdis s st ids idvtt . Tis s iit dd stsStd t d idi t vt stiss i is d b, d iv sdd ssi.

10. HEAD AND NECK: T is tig bssig dgst idig it t d ( t bi).S vid ttig d dw, si w tid. pidi tit d sid t sid t stt d x ss.

11. HANDS: Wit ds t b ts, igi tt igs s s d t i. a wit- d t b is ss d wi d g-sig s tsi tgt t s d sds. Gs t ds dsts ig-sd idig, d t b ds xd isig. o g ibs, d t t t b t sit igt d t st si btig. W ddd gvs d g d siti t t vt ig bss d -bdstiss. W stdig, gs t ds igt, d gt t bi sid t sid i s wit d sts. aws tb d ig sd d t d b t vt sig t.

12. HANDLEBAR: B widt sd sd widt. (Bs vib i 38-, 40- d 42- sizs.) e t sid wid t st btig.

13. BRAKE LEVERS: y v t vs dw t v t b t. T s st s tt v tits stigtdg xtdd wd d t t, btt ti t b. T v t v, b its d t id t bt. It b t sid, isid w d dw t d.

14. STEM HEIGHT: Wit st ig g ( bt i bw t t t sdd) b iid t s tds. pttig it w iv dis, bt b s tb tt td t t t dvtg it.

15. TOP-TUBE AND STEM LENGTH: Ts bid disis, wi dti , v dig t xibiit dt. T is tit siti, bt t is gd sttig it: W tb std wit bws sigt bt

d ds t b ds, t t b sd b bsd b t db.


12/17

ri de i T ri GHT: mounTai n Bi keHow to Go Cruisin witH VerYlittle Bruisinby Geoff Drake

Reprinted By permission Bi cycli nG Magazine

1. FRAME: Sts (stis wtd) gt-s t idig d. cst, d ts - btw d t t tb. T id ti bi siz is bt is s t d bi siz.Tis ist s iti i b idig vt st dit ds, bt ts dvtg t vig g t t sst siz tt vids g sdd igt d t t db. S s igtsti, d vb. mts si siz i dit ws. a stt t t t t x

d s g t st tb. Bt s st t t t t t tb, ts g t its t, d w s t t xtdd st g. ps, ti bis v sig t tbs d sdig st st tbs. I tis sitti its ssib 5 6-i ti bi t b t id siz s w ids 22- 23-i d bi.

2. SADDLE HEIGHT: Stst gts 350 , s t b t t b t x-i xtsi i sws. f iit dig, sd i sigt bt t t btt t d st(t s s wit d bi). hwv, wis t w t sdd sigt g ti, big t is s t bi t bt witt dig t. o st dsts, s ids d t sdd vt t ti wigt w d wd, bt ts jst sid t b.

3. SADDLE TILT: mst ids v sdd, bt s (idig w) id sigt s-dw tit vidsss d iitti. l stigtdg d t d t dti tit.

4. FORE/AFT SADDLE POSITION: Tis vib is t djstig t t dbtts w sts wit dit xtsis. us t s d dis d: W std tb wit s izt, i dd t b jst bw wd sd bist t d x. Sid t sdd t tiv tis.

5. STEM: mti bi sts i g vit xtsis ( 60 t 50 ) d iss ( -5 t +25 d-gs). f gd t, t st sd t b bt i bw t t t sdd. Tis s t wigt t t w s t bi is si t st ibs d ss i t wi. lw is btt ibig, bt btb t idig d s dsts. nv xd t sts xi igt i it d b ds st s. cs st gt tt ws tb bt s d stigt b. a g d w ws st isig, bt ig, s d siti ds t diit tis.

6. HANDLEBAR WIDTH: a d-t-d st 2-24 is is . I t b ss t wid, it btid wit sw i tt. fist, tg, v ts d gis iwd d t id t s

i t w widt. ad b t v bit xt t d i s b-ds. I g, t w tdb, t i t stig. Wid bs vid t t sw sd.

7. HANDLEBAR SWEEP: ft bs b stigt v t dgs wd bd sid. T i isstit d wist t.

8. BAR-ENDS: Ts gt ibig vg d ivig g, w siti t i ds vt.ag t sigt wd. mds tt v iwd tt t ds d ss i t sg bs tigtsigt. Bt st, stigt ds igt, ddig w gs t bi. I tiig istig b-ds, s db t t. S tigt ds t. (S b-ds tt wit it gs,wi ts v xt s tt w d t b.)

9. ARMS: Sigt bt s t s s bsbs. I t b wit bws stigt, gt st st iv i xibiit.

10. BACK: W t-tb/st-gt b is t, sd v wd bt 45 dgs dig idig. Tis is iit g bs t stg gts ss t btts dt tibt t d-ig w sittig igt. ps, wd sits s wigt t t s, s btt dst gt s s

11. UPPER BODY: Dt sds d vid s sss d tig. Tit d v w i-ts t stv tigt ss.

12. HANDS AND WRISTS: Gs t b jst i g t iti t. St t b vs s t t gis dg t s xtd ig tw d d sti d t b tb. aws id wit tbswd d t b s ds wt si b.

Editors Note: It is stg dd tt ti bi ids sw ti bb tis s d sis, s

t st tis. T t lotss g. as b-ds giv d sitis.) 2


13/17

donT pani c, donT freT... fi X THaT flaT

If you do not know how to fix a flat, practice changing tubes in the privacy and comfort of your home. Flats

actually can be welcome respites if you know how to fix them. If you dont youll only be mad at yourself, not

to mention a little embarrassed.

Courtesy of R&E Cycles in Seattles U-District

I. Remove The Wheel

A. Open the brakes quick release and wheels Qwik Release spindle or loosen spindle bolt.B. If its a rear at (Isnt it always?), shift into biggest front gear and smallest rear cog, and pivot rear

derailleur back for clearance.II. Remove One Bead Of The Tire

A. Starting opposite the valve, use the spoon end of the lever to pry up one edge of the tire. Hookthe hooked end of the lever onto the nearest spoke.

B. Insert a second lever to pry out more bead. Slide it along the rim until the tire is free from the rim.C. Pulloutthetube.

III. Check The Tube and Tire For The Cause Of The Flat

A. Inate the tube to locate the leak; dont be alarmed how big it gets. Correlate the leak to a tire

location. (Hint: Always mount a tire with its label split by the stem.)B. Remove glass, staple, thorn, etc. from tire if still there. Carefully check both the inside and outsideof the tire for debris. Check the rim strip to ensure its intact and in place.

C. If your tire has a large hole or gash, insert a dollar bill between the tube and the torn portion oftire.

IV. Install The New Tube

A. Put a little air into the tube so it will hold its shape. Push the valve stem through its rim hole, insur-ing its in straight, not slanted.

B. Tuck the tube into the tire proceeding in both directions from the valve.V. Re-Install The Bead Of The Tire

A. Start at the valve and proceed in both directions until you are opposite the valve.B. Fully deate the tube.C. Check for tire / tube seating.

1) Starting again at the valve, hold the tire near the bead and work it back and forth all the way aroundusing both hands if necessary. Be sure no tube is showing under/outside the tire bead.

2) Persist!VI. Infate Your TireA. Start by inating it to about 1/2 max pressure; check for tire seating!!B. If seated correctly, nish inating.C. If any tube is protruding anywhere, release air and repeatVII. Re-Install Wheel

A. If rear wheel, place chain on small cog and pull into dropouts and between brake pads.B. Pick up debris and shift into easier gear before re-mounting bike to ride again.

SUGGESTED TOOL LIST

1. Tw s tbs2. p wit vv sttig3. St t ti vs4. I ws t qwi rs w sig x ts.5. a t it i t w tbs (i.. - v ti ts)6. a st t it i.

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14/17

i mporTanT THi nGSTo rememBer

packeT pi ckupGroup Health STP Rider Packet Pickupis w iv id b bib, bi d t bs d svis. pt pi is d t reI i Stt d ptd b t vt d t t Stt li. Iti btt w d w is i t Official Group Health STP Ride Guided wi b idd i iti i. (Tvid ds s t t i t i dv. pts b id t t Stt li btw 4:30 .d 7:30 ..) y it gistti iti ti i t. I xt tiig t stt gig t i t J.

rgdss w i rid pt big gistti iti or Picture ID t pt pi.rgsittis non Tsb. f t d i s t wbsit t www.sd.g dtis.

pts b id t tiits ; s t gistti dtis. y i s ss

t s g s v ti gistti iti it t.

BaGGaGe Servi ceG ht STp vids ts t g t t. liit bggg t igt (20 bs.) d s,distitiv d bg, sig bg d tt. D t bbs vbs. csd Bi cb is NOT -ssib st, st dgd ggg. DO NOT ti is tgt s sti gbg bgs. Si

g b t i t i w it is dd, it is t t tig isid sti bg b ig.

Before you leave Home Dt t ii bggg tg b bib, t i it t d s tt t bggg. pi bib b. It ds t b visib bid. Tis bib b wi gt ss t t d sts att dsiv t b t t front t. usd t tgs t. aix t dbd bi b t t front bi. usd t tgs d bi t.

nt: ptgs t t d id b t t i d t t wit its.

aT THe STarT li neYou ssib ig g it t t i bd dstiti.

aT THe major food STopSfd is idd wit gistti d is registeredriders only, t ti ids d i i s

st vis. y id bib number is tit. y muST v bib b. y bi d t

b wi t gt ss t t d. T d t ts sts is v gi 'rid fd" tt isdsigd t gig d is not t t b . I v si dit ds wi d t

dig. y b id t sw bib b t ss t d.

HouSi nGon Group HealTH STpTs si t t s bt tis . I idig i tw ds, where you stay Saturday night is yourresponsibility. (ad i ptd t.)

cti cg is t w it. rids st vw t cti t ks/lgviw. mt ids v vit s. c t t sig iti t www.sd.g ts iti bt Std igt d ptd dtis. B i id tt t s i it st svd w! cig is t s tis. S tis, idig i t st ivtsids, wi i d d ggg . Its t bd id t stt ig vigt s s s

s gist. Its st v t .

STarTi nG THe Second day Sundayp g bd t t t t dsigtd i sits b t dsigtd ti. (I d t w w w, s w i ggg t igt b.) S, bt t , vigt vs wi vid gggtst t t t .

aTTHe finiSH li nea ids wi d t i ti ggg t bg td i t DbT ht ex .I d t iis t id, bggg wi b st t st d d t t csd Bi cb i Stt,(206) 522-3222. y tiv its t i dig bsiss s. c xt tis. yv t w t t vt t i st t. at tt ti it is dtd t it.

4


15/17

5

Frequently asked questions and answersq: I I gist t d t id i tw ds bt did t d it d wt d I v t d?

a: a tt d t d is t bgs t ptd t t t stt i istd t idit ts. nw ittd d itis t ptd.

q: c i id STp id?a: rids d t g 8 wd. hwv, csd Bi cb d G ht STp d t ts tt t vidstt dt svisi ids d t g 8. mis st v t cst t mdi c d Ttt mi t b ti b bib sigd b t g gdi.

q: W wi I gt gistti iti i?a: G ht STp gistti iti is wi stt gig t t w June 18. y wi d t big tis i t ti. y i ts t s g s v ti iti i.

q: c I gt d t I gist G ht STp?

a: a 75% ds is vib t 30 ds b t vt. 29 ds d ss b t vt t ds ss.rgisttis non Tsb. c t wb sit dtis. www.sd.g.

q: Wt d I d i I dt gt gistti iti i I s it?a: c t t i wit it ID d gt t.

q: c I i t t s?a: ys, s g s v ti iti i.

q: Is t si t iis?a: rids ssgs gs -t-2 s d $55 gistti , wi ids t G ht STp svis. ag is dtid

bsd t vt dt. a st gistti st b td s.q: D csd Bi cb bs gt dist G ht STp?

a: ys, bs gt $0 dist G ht STp.q: Wt is t gistti td ids?

a: e id st t gistti d t t t gt gistti t, d t d sts, bggg svis,svis - t STp g svis d st.

q: D I v t w gts idit sig?a ys, s t iti t sig gs.

q: I s ids wit w bs. hw I gt b w t 00?a: Vts w dt ti ti t STp distd gistti wit bib b 00 w.

q: W I gt dditi iti bt G ht STp?a: ei [email protected] t i t (206) 522-3222 t wb sit www.sd.g.

q: c I t t stt i fid igt?a: ys, i t north d t e- ig t t t uivsit Wsigt. f fid igt ig wi d t b ig ss vi t gistti t t i. lt s t 5 fid igt.

q: hw d I gt bgs t t idit d t t t iis i?a: a xi tw bgs id wi b tstd t stt i t t istd idit tis t t iis i (-d ids).ltis d tis istd d bggg svis sti. y bib b s wit tw bg tgs tt st b ttd t bgs.

q: I ig t ptd t t id, tst bi bx t ptd?a: ys, bi bx b tstd dit t t iis i t ptd bggg t $20 . y b bi bx siig tg vi t gistti t t i . at t stt i t t bx t ptd t d it wi b witig w iv i it tw ds.

q: hw d I gt b ptd.a: y s t tstti (b bs) d bi (b t) dditi $62. Bi tits b

sd $3. y st sig tis svi i dv d s is iitd.q: Wt i I t it t ptd? Wi G ht STp st vis giv id t t iis i.

a: n, T st vis t d t vid g svis t ts ids i d. T wi tst stdd ids tt st STp d st ii-st i di ssist. I t id is b t ti s wi d t tiw gts t gt t ti i dstiti.

q: Wt s t bgs i I dt it t t iis i?a: a id bgs t t iis i wi b bgt b t t csd Bi cb is i Stt. S t st d d sti.

q: c I i t t t stt i?a: ys, , bt it t dd d t t ti t t sttig i.

q: hw i is t t?a: f 204 is t t is tt t wit t Big hi ig t t 45-i . Its i g wit bt 7 t gd. otibs t t is d v t lwis d c bidg. T jit t id is bti, ig ds.

q: Wt id d is svd t t oii STp fd Sts?a: T d tt is svd is ig bdt d ig g ts ds. It is t t t b bt is dsigd t gig. I d v si dit ds sd dig. Ti d t t sts id ci bs,bgs, its, is, d s sdwis ws.

q: Wi I v t d t id?a: at t oii STp fd Sts t d is t gistti. Ts sts td t Sw, cti ( -d ids), lxigt d St. hs. T t iists tt diss it gs tt v d s.

q: W I giv bs t t bi d t?a: T bi bs d t bs sd b t tgs t t vt its. I ts bs t visib t wi tb b t t wit it. ps d d ts its wi b id t ids st t t vt.

q: hw I t t id dig t vt?a: Wit 0,000 ids t d it is vit issib G ht STp st t t dw ids. W sggst tt ids wit tss s s dis t i t.

q: D t di sttis giv t v t t dgs? (asii, ib, g dii, t.)a: T ids sttis vid bsi ist id t gt b t d d v iitd di sis. ps w diti tv w ditis d d s s s s tig, sdd ss, s b, d d is.

q: c I gt t id t ?a: ys, dditi . S t gistti dtis.

q: Is t t t?a: ys, wi b idd i id t d w it is d pDf wi b std t STp dtis g t www.sd.g.


16/17

6

THe THree oclock i n THe morni nG

oH! my God, d i d i forGeT anyTHi nG?

Registration materialspitd gistti iti i t irid bs. Bib b (wit t b sid id i) js. Bi b t d bs d

t b t t t t.

Bicycle and suppliesBi (g d d g - it s d!)

k t bi t ht (djstd t it ), ip (y tt its bi. Did tis d?)p (d-t-st, st, i, db, wtv ws )T it (t it wit s g d ts, x ws, i t, ss, t.)

S tbs (tw t wit d i vigt bg)

Water and foodWt btts dti (id w stt t witig i i wt?)eg ds, bs, bd, tts, tt tbts, i, t.Stt wit ts id wit t id d tt ws .

Clothing, comfort and personalWt (wit s, ID, di is d, aTm/Vis d, t.)

c , GpS, bi t, t. (did g t?)cig ss, ists, t ws, btisSs d s i t ( t wi it it)Sts d s i ggg d tw. cis Btt, BdGid, t.Js sit(s), d s (i ggg)e bd, d s, / / g ws, t.Jt, wid vst, tiv vst, t.ri g (jt, btis, i ts) i t bi, i ggg d 2cig gvsSgsss, tt ss, i, siti w, dsS s d i tt (v i its gig t b d), mditis (sii, ib, i, isi, tt s , t.)c (d bggi t t d)

ntd d Overnight bag

Stt ts, stt ss, s gi its, tw, dditi ditisD 2 st: js/sit, sts, ss, jt, s ts, ss, d, i g, t.ext bttis gs , GpSTt (wit i ), sig bg, d, iw, tdd b, gslggg tggd (tgs t btt bib b)noTe: a ggg its sd b ttd i d s. D t vbs tig b-

b.

Before Leaving homeDt t ii bggg tg b bib, t i it t d s tt t bg-gg.

pi bib b. It ds t b visib bid. Tis bib b wi gt ss t t d sts.att dsiv t b t t t t. usd t tgs t.aix t dbd bi b t t t bi. usd t tgs d bi t.

ptgs t t d id b t t i d t t wit its.

Leaving homeks (, s, bi )Tstti d tts (bs tits, sig, ids)fd d wt t t / is / st

ligt tis, t ts / st


17/17

Altrusa International Gold Wing Touring Association

Portland Wheelmen

Spanaway Junior High

St. Helens High School Band

Centralia College

Centralia/Chehalis Chamber

www.cascade.org

ParTnerS

STP Seminar Book 2012

Documents

Transcript of STP Seminar Book 2012