Charles River Wheelers WheelPeople

From the President: March 2026 Board Meeting Recap

Amy Juodawlkis — Tue, 31 Mar 2026 15:30:00 GMT

Reflecting on Member Feedback

Before our March Board meeting, the Board and Senior Leadership Team gathered for a working off-site focused on the 2026 member survey. We reviewed your feedback and discussed ideas to better align our programs, events, and overall member experience with what matters most to you. This work will continue to shape our priorities for the season ahead.

Preparing for the Season

At the March 8 Board meeting, we focused on maintaining strong momentum as we head into the riding season. We heard updates across club programs, including ride leader training, volunteer recruitment, winter activities, and upcoming workshops.

Key Initiatives in Progress

Planning for this year’s Century ride is underway, with continued work on routes and logistics.

We also continued discussions on club gear, with further evaluation of vendor options and a focus on improving flexibility and availability for members.

Looking Ahead to Our 60th Anniversary

As part of our 60th anniversary, we began exploring updated branding concepts. Members will have an opportunity to provide input before any decisions are made.

Moving Forward

Overall, the meeting reflected a consistent theme: listening to members, strengthening our programs, and continuing to evolve CRW for the future.

Thank you to everyone who contributed feedback and supports the club through volunteering and participation. We’re looking forward to a great season ahead.

—Amy Juodawlkis

Century Dates Confirmed

Wheel People — Tue, 31 Mar 2026 15:29:00 GMT

Make sure you have the dates in your calendar!

North to New Hampshire: May 31
Travel from Wakefield, MA to scenic New Hampshire and back on our beautiful spring century ride.
Register HERE.

Climb to the Clouds: Aug 16
Push yourself to the uppermost limit and climb Mount Wachusett on this intense summer century ride.
Register HERE.

Cranberry Harvest: Oct 18
This autumn century ride will take you past the gorgeous cranberry bogs in Plymouth, Rochester, Wareham, Carver, and Acushnet.
Register HERE.

Member Spotlight: Doug Cornelius

Wheel People — Tue, 31 Mar 2026 15:28:00 GMT

Doug Cornelius on his tour of Massachusetts.

1. Where are you from originally?
I grew up in Brockton, went to law school in Boston and now live in Newton.

2. When did you start cycling, and what got you into it?
I biked around my neighborhood as a kid. I remember my cool Huffy and skidding to stops. Before kids I was mountain biking and adventure racing. Then I switched to road biking when my friend’s mom got cancer and I biked my first Pan-Mass Challenge in 2005.

3. When did you join CRW, and what brought you to the club?
I first joined the CRW in 2005 when I was training for the PMC. There was a regular ride out of Nahanton Park in Newton on Saturday mornings. That got me ready for my first PMC.

4. Do you volunteer for CRW, and if so, in what way(s)?
I’ve been a ride leader for several years. I ran for the board a few years ago, but that was a contentious election year, so let’s not talk about it.

5. What type of cycling do you enjoy the most?
Looking at my Strava stats (it doesn’t count if it’s not on Strava), my riding miles are mostly split between bike commuting and road biking. Some gravel riding. Some fat biking. I’m a year-round bike commuter. Riding in the cold of winter makes you appreciate those warm summer days. Even in the cold, there is no better way to start your day than by riding your bike. Even if it’s just to your office.

6. What’s your favorite ride or route?
I love the midnight marathon bike ride that covers the marathon route in the middle of the night on Sunday before the race. I lead that CRW ride from Newton City Hall out to Hopkinton and back to the finish line. (Sign up and join me. Register HERE.)

7. What has been your favorite moment or experience with CRW?
We had a great X-Mass in July adventure ride in 2022. We rode from Mt. Wachusett to Mt. Greylock. Stayed overnight at Bascom Lodge. Then down Greylock and back to Boston Harbor. We bonded over the craziness of that ride weekend: Riccardo, Ryan, Guillermo, Bryan, Alex, Eric, Martin, and Ramon.

8. What advice would you give a new CRW member?
Make sure you say hi to people at the start of a ride. Everyone is willing to talk. That might be the person pulling you across the finish.

9. What’s a fun fact about you (cycling or non-cycling)?
In 2025 I biked to all 351 cities and towns in Massachusetts. I’m the chair of the board of MassBike, the state-wide cycling advocacy and education group. I realized that despite living most of my life in Massachusetts, there were many parts of Massachusetts I had never been to, never mind on a bike. I started in Abington on January 1. I spent my weekends throughout the year mapping out rides to towns in the Commonwealth that I knew very little about. I ended up finishing that quest on Nantucket in early November.

10. What do you enjoy most about being part of CRW?
CRW has a great variety of rides. There is opportunity for almost any type of ride and type of rider.

11. Anything else you'd like the club to know?
I’m a fierce cycling advocate. You can be one too. Reach out to your municipal officials. Show up for meetings and ask for safer roads for biking. Feel free to drop me a note and I can get you in touch with our council of advocates at MassBike.

2026 Winter Challenge Winners!

Wheel People — Tue, 31 Mar 2026 15:28:00 GMT

Thanks to all of the people who competed in this year's Winter Challenge! Below are the tabulated results.

The objective of this year's Winter Challenge was to ride as much as possible. There were four winners: David Wilson and Renee Whynes with 70 rides each, and Barry Nelson and Linda Nelson with 60 rides each.

Three additional winners were selected at random: Doug Cornelius, Joe Costa, and Micheal Weintraub.

All winners got the ROCKBROS Mini Electric Bike Tire Pump Portable 100 PSI with Type-C Charging.

Congratulations to all!

Ride Leader Training Set for April 16

Amy Juodawlkis — Tue, 31 Mar 2026 15:27:00 GMT

RIDES are the heart and soul of CRW, and RIDE LEADERS are its backbone. Our ride leaders are at the core of what makes CRW an outstanding bike club.

Have you ever thought about leading a ride with CRW? Do you have questions about what is involved? We are offering Ride Leader Training on April 16th from 7:00 - 8:30 PM for anyone who wishes to learn more about what it takes to lead a club ride.

There are a lot of reasons to consider leading rides:

You’re the boss! Leading rides means you get to do the kind of ride you like, including start location, pace, distance, destination, theme, social activities, etc.
You can choose to lead a group at a specific pace or have people ride on their own.
Pick a great spot for lunch, arrange for ice cream or other treats at the finish, and find other creative ways to make your ride interesting.
Leading rides is also a great way to give back to the club. We’ve all benefited from others who are willing to organize, post to the calendar and lead rides for us.
Leading rides is a fun way to meet and make friends in the club.

Anyone who would like to lead any ride for CRW this season is required to attend this year’s ride leader training and complete subsequent ride leader training tasks. A recording of the Zoom session will be made available.

Oh, and did we mention that leading rides comes with benefits? You get to join century rides for free, there are great parties for ride leaders, and the seasonal thank you gifts are amazing!

Limited offer! The first 25 CRW members to register will get a custom CRW water bottle. All who become ride leaders this year will also get an official CRW ride leader Halo head band.

Come join our family of ride leaders and make CRW an even better club!

This event is for CRW members only.

Safety Corner: Teamwork at Vehicle Detectors

Wheel People — Tue, 31 Mar 2026 15:26:00 GMT

By John Allen, CRW Safety Coordinator

This article is especially for ride leaders. It describes a problem which you may encounter as you plan a ride, and potential solutions.

Many traffic lights are triggered to turn green by metal detectors buried in the roadway. These do not reliably sense bicycles. In another article, I showed how you can try to make these work when riding alone.

As you vet a ride, you need to check whether the metal detectors work. If you are riding alone, the testing can unfortunately place you in a scenario where you must either

wait for a car to roll up behind you and trigger the signal,
or cross lanes of traffic to the side of the street and push a pedestrian beg button (if there is any)
or cross the intersection against a red light.

The problem is most troubling if you are away from the right side of the street – going straight where there is a right-turn lane to your right, or turning left from a dedicated left-turn lane.

The video below shows my own experience of this problem. I positioned my wheels directly over the wire cuts visible on the road surface, the best place to trigger the detector, but I waited till the third time traffic from my direction got the green light before a car came up behind me and I got a green left-turn arrow.

When riding in a group, two or more bicyclists can position themselves to strengthen the signal at the metal detector. So, I recommend riding with a friend to check this out as you vet your ride.

The detectors which are most likely to cause problems have the wires in the pavement in simple rectangles, like those in my video. Bicyclists who approach the detector double file and place their wheels over the wires on both sides will almost always trigger the detector. To the detector, they look like one bigger vehicle. It may help to reach across and hold hands with your companion.

For this strategy to work during the ride, participants need to understand it, and to arrive at an intersection two or more at a time. Instruction can be in the pre-ride talk, Ride with GPS cue, or ride information online. Teamwork works best with a led group, where the leader can direct participants where to wait at each intersection. It is tougher on a show and go ride and hardest of all on an invitational ride such as a CRW Century, where many participants are not club members.

If the detector has a wire cut down the middle as well as one at either edge, it works best to place the wheels directly over the middle wire. This will usually work for a single bicycle.

Carbon-fiber wheels with folding tires (no metal) will not trigger a detector, sorry! I have suggested that carbon-fiber rims should have a thin loop of wire running all the way round. You could arrange this yourself, if you care too. It has to be a complete loop, connected into a circle. Maybe someday someone will sell conductive rim tape, but I’m not holding my breath.

You might also route your ride to avoid the problem. It will rarely occur with right turns, as right turn on red is usually legal. It is less likely when approaching an intersection on a busy street than a quiet one, because a car is more likely to trigger the detector. But CRW rides are more usually on a quiet road crossing a busy one. We like those quiet, scenic rural roads!

Left—a detector loop with a center wire cut. Upper right: a video detector. Lower right: marking sometimes seen to indicate where to wait – though not always correctly placed. Image credit: cyclingsavvy.org.

Increasing numbers of intersections are being equipped with video cameras for vehicle detection, and you will recognize them looking down toward you from overhead signal masts. These are generally reliable to detect bicycles, except that you may need to tilt your bicycle and aim the headlight up at the camera at night. CRW generally does not run rides at night, but I might as well tell you anyway.

Volunteer for the 2026 North to New Hampshire Spring Century!

Wheel People — Tue, 31 Mar 2026 15:25:00 GMT

Volunteer signup for CRW's North to New Hampshire Spring Century (N2NH) is open.

To volunteer, click on this web link: https://volunteersignup.org/TTWWC (or copy it into your web browser) to access the signup sheet, and follow the instructions on the page. Information on the 2026 century series plus the volunteer signup link is also available on the CRW website: Charles River Wheelers - Centuries.

CRW Member Benefit: Volunteer for N2NH, ride N2NH OR another 2026 century free of charge! Here's how:

Commit to a volunteer position by signing up.
Contact Mark Nardone (mark.nardone@crw.org) for a volunteer registration code. For N2NH, you'll receive a N2NH volunteer registration code. If you want to apply this benefit to another 2026 CRW century, contact Mark before registering for that event.
Attend a virtual volunteer meeting a week or so prior to the event (1 hour). Date and time are TBD.
The benefit is not transferable to other riders.
The benefit applies to 2026 centuries only.

We're getting ready for a great event! Please let me know if you have questions.

Touring Life: Tallahassee to Tampa

Wheel People — Tue, 31 Mar 2026 15:24:00 GMT

By John Springfield

The February snow storms had me in a funk.
I needed some sunshine!
Checking out the weather maps for "no ice and snow", I headed to Florida.
I decided to ride down western Florida using a mix of rail trails and main roads.

I eventually used parts of these rail trails:

Tallahassee - St. Marks Historic Railroad State Trail
Nature Coast State Trail
Withlacoochee State Trail
Suncoast Trail
Upper Tampa Bay Trail

Otherwise I rode main highway 98.

Leaving the Tallahassee airport, I picked up the St. Marks Trail in a few miles.
Then it was smooth sailing for 15 miles on a very pretty (shaded) trail to St. Marks.
My body was out of shape. I had not ridden in three months.
So this short flat route was exactly what I needed.
AND NO SNOW. Perfect 60-degree weather!

On the second day I rode Route 98 for most of the day.
It started out okay with a mild misty rain.
But by mile 15 I was seeking shelter from the steady rain.
There's not much out there on Route 98.
Just as I was giving up hope, Big Red's appeared.
It was a small store/gas station.
As I approached I noticed two hikers huddling under the overhang.
To our surprise, the owner stuck his head outside and invited us in.
We were treated to breakfast sandwiches made on a tiny grill.
Food was delicious!

One of the hikers told me he started in Key West, 600 miles south!
I was very impressed. Of course he was half my age, but still impressive.

The next few days I stayed on Route 98.
The traffic was fast, but it had a good-enough paved shoulder.
Some people may not like main roads, but they don't bother me.
When I started bike touring in 1964, using main roads was the only option.

However, I also enjoyed several of Florida's rail trails.
They were all wide and paved.
And, did I mention, NO SNOW?

On the last day toward Tampa I rode the Sun Coast Trail.
It paralleled the Sun Coast Highway.
Scenery was sparse (it was only about 100 feet from the noisy highway).
But it was a super highway for bicyclists.
Many packs of cyclists used it for their workouts.

I met few touring cyclists.
But one young 66-year-old caught up to me to chat about cycling trips.
Last year he completed the 4200-mile Trans America Trail alone.
I mentioned that I had crossed the country twice (also solo).
We acknowledged our respective treks, and then he sped off on a 100-miler.

The trip was only 7 days, but the sunshine was exactly what I needed.
I should do this every winter!

For photos and my daily journal: https://www.crazyguyonabike.com/doc/FLA2026

Do You Need a CRW Name Tag?

Wheel People — Tue, 31 Mar 2026 15:23:00 GMT

One of the benefits of CRW membership is the CRW name tag. Attached to your helmet, saddlebag or bike it lets people know who you are.

More importantly, it contains contact information should you be injured on a ride.

The updated name tags are now available for order in the CRW Store. The tags include member first name in large letter format and member last name in small letter format. Each name tag will have the member's In Case of Emergency number on them.

Name tags are free for CRW members!

All members who have joined the club since January 1, 2026 will automatically receive a name tag.

Renewing members who are looking to order or replace their name tag may request an updated tag in the CRW Store on the website. To find the store, click on the Members tab and then click on the Store tab. You can then order your name tag. Please give us time to print the name tag and mail it to you.

Please make sure your information is up-to-date in your CRW Profile as this will be used to make your name tag.

Information needed is:

Your First and Last Name.
Name and phone number of your emergency contact.
Your current mailing address (name tag will be mailed to you).

If you have questions or concerns, contact us at member-benefits@crw.org.

Board Report: February 2026 Meeting

Amy Juodawlkis — Sat, 28 Feb 2026 17:30:00 GMT

The CRW Board met on February 1 to review member engagement initiatives, financial strategy, ride planning, and safety updates as the club enters its 60th anniversary season.

Member Survey

An update was provided on a concise member survey designed to better understand member experiences and preferences. The goal is to align member feedback with CRW’s operational priorities. Board members were encouraged to test the survey prior to distribution and discussed establishing a consistent framework to guide future survey efforts.

Memorial Ride & Ride Leader Updates

The Board discussed planning for an upcoming memorial ride for Eli Post, emphasizing the need to finalize event dates and establish a media coordination timeline. Promotional support through regional cycling organizations is being explored.

A proposed update to the Privacy Policy was also reviewed, to better reflect the information the organization manages.

Financial Update & Investment Strategy

The Board reviewed the club’s financial position. Revenue projections for the fall century event were discussed, with a plan to revisit assumptions later in the year.

A proposed investment strategy was presented and discussed. The Board discussed market risks and confirmed that sufficient cash reserves would be maintained.

Ride & Event Planning

Updates were shared on revisions to ride leader training and upcoming safety initiatives for the season. Venue selection for a late-summer celebration and ride commemorating the club's 60th anniversary was discussed, with alternative options being explored to accommodate club needs.

As CRW celebrates 60 years, the Board remains focused on strengthening member engagement, maintaining financial stewardship, and delivering strong cycling programs for the season ahead.

CRW 2026 Membership Survey Still Open

Wheel People — Sat, 28 Feb 2026 17:29:00 GMT

Attention CRW Members!

The CRW Board invites you to help shape our club's future by participating in the CRW 2026 Membership Survey.

We Want to Hear from You: We encourage you to take a few minutes to give us your feedback. Your opinions and suggestions are crucial for enhancing our club's activities, events, and community engagement.

Survey Quick Facts:

Link to Survey: sent to your email in early February.
Estimated Time: about 10 minutes to complete.

Your Impact:

Influence Decisions: Your insights help us understand member needs, shaping our decisions.
Drive Positive Change: Your feedback is key to improving our club.
Strengthen Our Community: Your input helps us foster a more vibrant and inclusive environment.

Thank you for your time and for being an essential part of CRW. We're eager to hear your thoughts!

Best regards,

The Board
Charles River Wheelers

Member Spotlight: Nick Linsky

Wheel People — Sat, 28 Feb 2026 17:28:00 GMT

Longtime CRW member Nick Linsky shares his thoughts.

1. Where are you from originally?
I was born in Seattle (a long, long time ago :), but grew up in NH.

2. When did you start cycling, and what got you into it?
Geez I had a bike when I was a kid, but got more into it in college as a way to get from class to class.

3. When did you join CRW, and what brought you to the club?
Well, according to my profile on crw.org, I joined in 2015, but it seems like a lot longer than that. Yup just checked—the first WheelPeople I received is from 2010.

4. Do you volunteer for CRW, and if so, in what way(s)?
I actually don't—I did train once as a co-leader, but didn't pursue it - I am already on the boards of two non-profits, Dance New England and New England Cycling Coalition for Diversity (https://neccd.bike)

5. What type of cycling do you enjoy the most?
Road biking I would say.

6. What’s your favorite ride or route?
Mighty Squirrel to Harvard General Store!

7. What has been your favorite moment or experience with CRW?
Probably one of the centuries—I think CRW really does a nice job on centuries.

8. What advice would you give a new CRW member?
Go on rides—find other people your pace and hang out with them for the ride.

9. What’s a fun fact about you (cycling or non-cycling)?
I bike all year around—last year I rode 12,604 miles.

10. What do you enjoy most about being part of CRW?
Having access to all of the current and past rides.

Leveraging Your Activism Efforts: Willson Park Intersection

Wheel People — Sat, 28 Feb 2026 17:27:00 GMT

By Terry Gleason

This month, instead of the usual advocacy topic or two, we will begin a series of articles on an on-going road project of interest to many CRW riders. It will also be an examination of the 'process' that should help anyone committed to making bicycling accessible to more people in their community.

Willson Park Intersection Project, Bedford

The Town of Bedford is considering a major redo of its busiest, most complicated, and most dangerous intersection. It's near Town Center where State highways 62, 4, and 225 merge/split. "Willson Park" denotes the intersection as well as the small, historic green space there.

Google Map Street View of Willson Park

In an attempt to address all road users' concerns, the Town has posted a one page (5 minute) survey and assembled a 10-person advisory committee of residents with various perspectives and concerns.

A quick look at the CRW 'Routes' web page shows there are dozens of established CRW rides that route through this challenging intersection.

If you bike and/or drive through this intersection, please share your concerns, especially safety ones in the survey. If you have experienced 'close calls', report them with as much detail as possible.

The Willson Park Committee includes Bike and Pedestrian Committee representatives, but the challenges for a safer intersection design are many. In an preliminary matrix of priorities filled in by each committee member, we see a preference for (increased) traffic flow over bicycle safety.

Next month, we will report on the impact of your survey comments (your participation is important!), discuss when and how to bring in help from State organizations, and review what criteria are now available to evaluate intersections vs the old standard of maximizing vehicles per hour.

CRW has invited Terry Gleason to contribute articles to WheelPeople from his perspective on cycling community advocacy. We hope that these articles will serve to educate CRW members on local, regional, and national issues that directly affect their safety and enjoyment of cycling.

Comments, suggestions, and alternate opinions are always welcomed. Click on “Add Comment” below to share your thoughts and get a public conversation going. Feel free to contact Terry directly via email (BedfordBike@gmail.com [include "CRW" in the Subject]) if you are an active bicyclist advocate and/or wish to do more in your community,

The 2026 Winter Ride Challenge is Coming to a Close!

Wheel People — Sat, 28 Feb 2026 17:26:00 GMT

Two weeks remain in the CRW Winter Ride Challenge!

The Winter Ride Challenge ends on March 15th! There is still time to get some rides in!

This year’s prize will be a Rock Bros Mini Electric Tire Pump.

The three riders with the most days ridden will each get one. Three participants chosen at random will each receive a pump as well.

Prizes will be given out on Thursday, March 19th at the Craft Food Hall, The Post in Waltham at 6 pm. The six winners will also receive a drink of their choice. Everyone who comes will be treated to appetizers.

So end winter on a high note! Squeeze in those last rides, and come join us at the party!

This year's challenge is simple: how many days can you ride this winter?

Goal: Ride as many days as possible this winter!

Updated Contest Dates: December 15 - March 15

Who Can Participate: CRW members only

How to Qualify:

Ride for at least 30 minutes each day
Both outdoor and indoor (virtual) rides count
Log your ride time daily on the club website

How to Enter Your Rides:

Log into the CRW website
Click on your name at the top of the screen
Click "Edit Profile"
Scroll down to "Activity Tracker"
Enter your ride time (and, if you want, your distance and elevation)
Scroll down and click "Save"
Your totals will update within 24 hours

Track Your Progress: Check the leaderboard to see where you stand!

Key Points:

Each day counts once (as long as it's 30+ minutes)
Indoor and outdoor rides count!
Updates take up to 24 hours to appear

Good luck and keep riding!

March 2026 Featured Photos

Wheel People — Sat, 28 Feb 2026 17:25:00 GMT

***SHARE YOUR RIDE PHOTOS WITH CRW!***
Email them to: media-share@crw.org

This month, more members share their indoor winter ride set-ups!

Bjoern Rosner:

Megan Scully: "It is actually perfect. Once I am done riding I can close the door."

2026 Ride Leader Kick Off

Wheel People — Sat, 28 Feb 2026 17:24:00 GMT

Attention CRW Ride Leaders!

Come join us for the 2026 Ride Leader Kick Off!

When: Sunday, March 22^nd starting at 5:30

Where: Donut Villa (319 Broadway, Arlington, MA 02474)

Come gather with your ride leader friends to hear about the exciting events coming up in 2026. We have much to discuss! Dinner will be provided.

New this year: We’re going to play a game called “Pin the Ride on the Calendar”! All attending ride leaders need to pick a ride and a date they will lead this season. If you don't know your summer schedule yet, or end up needing to change the date or nature of the ride, that's OK; we're flexible! But you do need to come with a ride you will lead this year.

This event is for ride leaders only, no guests.

Safety Corner: Some Winter Thoughts

Wheel People — Sat, 28 Feb 2026 17:23:00 GMT

Submitted by John Allen, CRW Safety Coordinator

The video below, from the Boston Bike and Ped Advocates Facebook page, was only the first to point out that cycling in winter is a challenge, but it doesn’t have to be this bad!

Boston has had an unusually cold and snowy winter, and I suppose that most CRW members have put away their bikes for winter, are enjoying the luxury of a winter vacation in a warmer climate, or are sweating it out on a trainer indoors.

Some of us actually enjoy the challenge of riding in winter. I am like that.

I got used to winter cycling early when I rode to classes at Middlebury College in Vermont. I rode all around the town and even took short recreational rides in winter. Traffic was light and roads were cleared within hours after a snowstorm—if milk trucks do not get to the farms every day, the farmers have to dump milk. Once the sun came out after a storm, roads were soon clear and dry.

There were slippery spots: I took a few falls, but never got hurt beyond a few bruises.

I have experienced some serious winter weather since I moved to the Boston area. Indeed, I lived and rode through the blizzard of 1978. As it was getting started, one dark evening, there was only a dusting of snow on the streets but the wind was furious. That blizzard taught me a safety message that has stuck with me ever since: wind may slow and even stop you, but gusts do not come on so quickly that they knock you over. You will steer into it to keep your balance.

As I rode home from Allston to Cambridgeport in the blizzard, I was first confronted with a headwind so strong that I had to get off my bicycle, stoop down and walk. Later, the wind came from the side and there were moments when my bicycle faced diagonally into the wind, drifting crabwise. After I got home, the house shook all night, and for the next few days I traded my bicycle for cross-country skis. I avoided skiing over parked cars in the interest of harmony with my neighbors.

Climate change has mostly given us milder winters, but it also leads to extremes including this winter’s bitter cold and heavy snowfall. I am not nearly as hard-core as CRW’s Century Joe Repole, and I don’t ride much for recreation in winter. But I do ride for local transportation.

The harder I ride, the warmer I get. My main impediments to winter riding are two: cold hands and feet, and that I can’t just sit down for a rest stop on grass covered by 12 inches of snow. Cold hands and feet may, however, be due for a technical solution. My wife goes birding and has purchased electric hand warmers and electrically-heated socks. Unfortunately, sitting down in the snow doesn’t invite a technical solution.

The city, inner suburbs and town centers offer multiple routes between most points, so winter riding is easier than on the country roads. This winter has offered a reminder of what I used to go through every year. The main safety issues I confront are about slippery surfaces and narrowed roads.

To avoid an icy surface, it is even more important than usual to stay out of the gutter. That often requires controlling a travel lane when you could normally allow motorists to pass safely. On my way from my home to downtown Waltham recently, I found myself pulling aside to allow a queue of motor vehicles to pass on a one-lane street which normally has ample sharing width. There was ice in the gutter, and plowed snow narrowed the street. When snowbanks narrow streets, you may find it more advantageous to ride on a main street where motorists have another lane in which to pass you. Main streets also tend to get cleared of snow sooner, and motor traffic helps to clear it.

Under slippery conditions, slow is safe, so you can put a foot down before you would fall over. An older, eventually disposable bicycle is preferable, as it will rust. It must accept and be equipped with full fenders, to prevent slush from gumming up the brakes and drive train and to reduce salt spotting of the eyeglasses or goggles which keep the sting of cold air out or your eyes. Safety requires open eyes.

After extreme snowfalls like this winter’s, piles of snow may be too high to see over. This is also less of a concern on bigger streets where there is more room to pull away from the edge and see farther into driveways and cross streets.

These challenges of course require you to be confident with lane control, and communicate well with motorists.

The most insidious challenge in winter riding is black ice. Streets are crowned so meltwater flows to the gutters. A conventional street allows snow to be plowed to the curb, and meltwater to run into the gutters, mostly. But crowning isn’t always perfect, especially after construction work, and rain followed by a drop in temperature can leave the entire street coated in black ice.

Black ice requires vigilance: it is visible only as shinier patches on the street, same as the meltwater that can produce it. If the temperature continues to drop and rain turns to snow, that may hide black ice. I’ll ride through an inch of snow that fell on dry pavement in sub-freezing conditions, but I’ll not ride where there may be hidden black ice.

Streets and paths that have been plowed, but are not clear and dry, are a particular challenge. Rutted tire tracks from slush that has refrozen are especially bad.

I bought a pair of studded snow tires for my city bike a few years ago and tried them out. They do greatly improve traction on ice, but I quickly gave up on them. They slowed me way down, and there were too few days that they would have made rideable.

Studded tires will make better sense on an e-bike, where the cost will be in range rather than speed. Do you want to go to the trouble of switching tires, or the added expense of keeping an e-bike just for winter? My hunch is that most people won’t, and will just wait out the few days till the streets are clear, as I do.

A tricycle is another option to reduce the risk of a fall, but with a tradeoff that it is clumsier to carry over snowbanks, wider, and has three tire tracks.

Let me finally mention special bicycle facilities.

Streets with painted bike lanes aren’t a special problem. If snow is plowed into the bike lane, the street is narrower and you must more often exercise lane control, but there are no unusual issues.

Shared-use paths can be usable in winter if they are plowed, but many are not, and even when they are, they usually are not salted. They are not usually crowned, and do not drain well; snowmelt puddles in them and freezes. You can’t rely on them for your daily commute unless you have studded tires. Barrier-separated bikeways are something else entirely. A parking-separated one can be plowed if parking is prohibited and violators are towed. If the barrier is with a curb or flexposts, plows will leave a snowbank upslope, spilling meltwater during a thaw. The meltwater refreezes into black ice. Only heavy and repeated salting can prevent that. The law of unintended consequences rules, yet some people in the bicycling community have even praised the snowbank as an enhancement to the barrier.

To keep a barrier-separated bikeway clear of black ice, drain grates have to be between the bikeway and the rest of the street, and both must slope down toward the drain grates. The reconstruction is expensive, but Copenhagen does that.

North American bicycling advocates and engineers seem to think that they have solved bicyclists’ problems without spending the funding to make a bikeway work year-round. They are designing what are in effect recreational routes, evidently because they can imagine riding in winter. Often the bikeways narrow the normally traveled part of the street, degrading that option.

If you go to the Boston Bike and Ped Advocates Facebook page, you’ll see a lot of complaints about winter maintenance of special bicycle facilities, or the lack of it—mostly the lack of it. The video at the head of this article was only the first in this winter’s onslaught of articles. Some bicycling advocates have taken to hand-shoveling out separated bikeways, for which I don’t hold out any high hopes unless they can recruit an army of helpers equipped with snow shovels and garden spreaders loaded with rock salt.

Finally, you might read a couple more comprehensive articles about winter riding:

Take some inspiration and additional advice from some other winter riders including intrepid CRW member Emily O’Brien.

And here’s the lowdown on commuting in winter from John Brooking, in Portland, Maine, in case you don’t think that Boston is cold enough.

2026 Century Dates!!!

Wheel People — Sat, 28 Feb 2026 17:22:00 GMT

It's another year, and that means another three CRW century rides! Mark your calendars: you don't want to miss these unforgettable events.

North to New Hampshire: May 31 (backup date May 24)
Travel from Wakefield, MA to scenic New Hampshire and back on our beautiful spring century ride.

Climb to the Clouds: Aug 16
Push yourself to the uppermost limit and climb Mount Wachusett on this intense summer century ride.

Cranberry Harvest: Oct 18
This autumn century ride will take you past the gorgeous cranberry bogs in Plymouth, Rochester, Wareham, Carver, and Acushnet.

Farewell, Mike Togo!

Wheel People — Sat, 28 Feb 2026 17:21:00 GMT

By John O'Dowd

CRW is sad to announce the departure of Mike Togo.

Mike and his wife are leaving snowy Massachusetts for warm sunny California (and who can blame him?).

Mike has been a CRW member for over 21 years and has been a ride leader for 17 of those years. His signature ride has been the weekly Norwellian ride. Over the winter he also led the Hanson ride.

Mike’s departure is a loss for CRW. He has been a reliable, friendly ride leader and his unique personality made his rides a pleasure.

CRW President Amy Juodawlkis reflected on Mike’s contributions:

“For 17 years, Mike has been a steady and welcoming presence on CRW rides. His leadership of the Norwellian and Hanson rides created not just miles, but friendships and community. We are deeply grateful for his dedication and wish him sunny roads and smooth tailwinds in California.”

We’ll miss you Mike. Happy Trails!

The 2026 CRW Winter Ride Challenge Still Continues!

Wheel People — Fri, 30 Jan 2026 17:01:00 GMT

It's not too late to join the CRW Winter Ride Challenge!

This year's challenge is simple: how many days can you ride this winter?

Goal: Ride as many days as possible this winter!

Updated Contest Dates: December 15 - March 15

Who Can Participate: CRW members only

How to Qualify:

Ride for at least 30 minutes each day
Both outdoor and indoor (virtual) rides count
Log your ride time daily on the club website

How to Enter Your Rides:

Log into the CRW website
Click on your name at the top of the screen
Click "Edit Profile"
Scroll down to "Activity Tracker"
Enter your ride time (and, if you want, your distance and elevation)
Scroll down and click "Save"
Your totals will update within 24 hours

Track Your Progress: Check the leaderboard to see where you stand!

Prizes:

Top 3 riders (most days ridden) win prizes
3 random raffle winners also win prizes
Total of 6 winners
Prizes to be announced

Prize Party: Thursday, March 19 at Mighty Squirrel

Key Points:

Each day counts once (as long as it's 30+ minutes)
Indoor and outdoor rides count!
Updates take up to 24 hours to appear

Good luck and keep riding!

Complete the CRW 2026 Membership Survey!

Wheel People — Fri, 30 Jan 2026 17:00:00 GMT

Attention CRW Members!

The CRW Board invites you to help shape our club's future by participating in the upcoming CRW 2026 Membership Survey.

Survey Quick Facts:

Link to Survey: will be sent to your email in early February.
Estimated Time: about 10 minutes to complete.

Your Impact:

Influence Decisions: Your insights help us understand member needs, shaping our decisions.
Drive Positive Change: Your feedback is key to improving our club.
Strengthen Our Community: Your input helps us foster a more vibrant and inclusive environment.

Thank you for your time and for being an essential part of CRW. We're eager to hear your thoughts!

Best regards,

The Board
Charles River Wheelers

February 2026 Featured Photos: Pain Caves

Wheel People — Fri, 30 Jan 2026 16:58:00 GMT

***SHARE YOUR RIDE PHOTOS WITH CRW!***
Email them to: media-share@crw.org

Christine Johansen's pain cave!

Jeff Dieffenbach's setup, with a music stand for his iPad!

Safety Corner: More About Laws and E-Bikes

Wheel People — Fri, 30 Jan 2026 16:57:00 GMT

Submitted by John Allen, CRW Safety Coordinator

Safety advice isn’t just about what to do on the road; we need to discuss laws. They affect behavior, and in the unfortunate event of a crash they affect the outcome of insurance claims and lawsuits.

Massachusetts laws affecting bicyclists are basically fair, and have become more so during recent decades, thanks largely to MassBike's lobbying over the years. To be sure, Massachusetts traffic law can be confusing, with provisions scattered around in the General Law, some buried in long paragraphs or covered only in local ordinances. I posted the summary of laws in the January 2025 Safety Corner in case a police officer, insurance adjuster, or opponent in a lawsuit questions the legality of your riding. (Note, I am not a lawyer myself etc. etc., but…)

I’d like to extend my comments to say more about laws affecting e-bikes.

Massachusetts General Laws, Chapter 85 Section 11B 3/4 gives a clear definition of an electric bicycle as falling into Class 1 (top speed under power 20 mph, pedal assist) or Class 2 (top speed 20 mph, also with a throttle), both with 750 watt maximum motor power.

Massachusetts does not include Class 3 (top speed 28 mph, pedal assist only), which is of interest to aging CRW members like me who might want to keep up with our younger companions. These machines fall under the category of motorized bicycle, despite MassBike’s efforts. What does that mean for you?

Chapter 90 Section 1 of the General Laws describes a motorized bicycle as “a pedal bicycle which has a helper motor, or a non-pedal bicycle which has a motor, with a cylinder capacity not exceeding fifty cubic centimeters, an automatic transmission, and which is capable of a maximum speed of no more than thirty miles per hour; provided, that the definition of “motorized bicycle shall not include an electric bicycle.”

As described in Chapter 90 section 1B, a motorized-bicycle operator must have a driver’s license or learner’s permit. Most CRW members who would want to ride a Class 3 would have driver’s licenses, or could be tested and obtain one. An odd provision though is the limit to 25 miles per hour, though the Class 3 limit is 28 and the design limit in the definition is 30. Anywhere other than downhill, 25 mph is probably not usual even on one of CRW’s devo rides. As described in section Chapter 90, Section 1C, a motorized bicycle must conform to applicable Federal equipment standards, and in 1D, the dealer must affix a sticker and send a report to the Registry of Motor Vehicles, to be renewed biannually.

The equipment requirement can be somewhat of a sticking point as it applies to Class 3 e-bikes if it requires a horn, lights or turn signals, but try as I might with a web search, I couldn’t find Federal standards online. So you’ll probably get away OK because any e-bike in this category that you would buy has good brakes, and you use lights at night and signal your turns.

I’ll close here by mentioning a timely topic: the recently-passed New Jersey law that upsets the applecart on definitions and regulation of e-bikes. New Jersey law defines several categories of electric two-wheelers, but they don’t conform to the established ones in other states, and they set several different speed limits. Here’s one of the categories:

“Low-speed electric bicycle" means a two-wheeled vehicle with fully operable pedals and an electric motor that provides assistance only when the rider is pedaling, and that ceases to provide assistance when the bicycle reaches the speed of 20 miles per hour.”

That’s Class 1, sort of! The definition differs from the one under the same name from the US Consumer Products Safety Commission, in not setting any power limit and in not including three-wheelers or Class 2.

New Jersey now requires a license and registration for all e-bikes, insurance for some. New Jersey has several additional categories for electric two-wheelers, sometimes with different speed limits and definitions within the same category, and laws forbidding the sale of ones capable of more than 28 mph that have operable pedals. (Forget the pedals, and if properly equipped, it’s a legal motorized bicycle or motorcycle…which is how it should, in my opinion, be regulated.)

I’m going to stop here for now. Be glad for Massachusetts law: it could be much worse! And stay ready to comment on proposed changes in the law, because the increasing number of e-bike and e-moto crashes can lead to additional panicky legislative responses.

Member Spotlight: Bob Bossart

Wheel People — Fri, 30 Jan 2026 16:55:00 GMT

Bob Bossart reflects on 60 years of cycling, from surgery to centuries.

1. Where are you from originally?
Born and raised in Pennsylvania. My earliest years were spent in the central part of the Commonwealth (Lewisburg and Reading), which I recall only through family photos. My family then moved to the Wilkes-Barre area, where I grew up and started school.

2. When did you start cycling, and what got you into it?
My entire family developed an interest in cycling in the late 1960s while I was in high school. We took part in club rides organized by the Wyoming Valley Bicycle Club and Sickler’s Bike Shop. In 1972, the Wyoming Valley Bicycle Club sponsored a century ride that was hoped to become an annual tradition. The Great 100 Bicycle Rally was widely promoted and attracted riders from all over the Northeast. At the age of 19, I had become addicted to cycling and was the proud owner of a Peugeot PX-10, which I rode as often as possible. That same year, I participated in the 10th running of the Tour of the Scioto River Valley (TOSRV) in Ohio. Along with three friends, I obtained my ABLA race license and participated in criterium racing. I didn't achieve much on the racetrack, but one of the guys I trained with went on to race for the Hills Cycle Team in Germantown, PA.

3. When did you join CRW, and what brought you to the club?
I joined the CRW in 2022 to take part in group rides.

4. Do you volunteer for CRW, and if so, in what way(s)?
Not as yet.

5. What type of cycling do you enjoy the most?
I own two gravel bikes and a hardtail mountain bike. I love all of them, but I must admit that 90% of my riding is on the road. I’m not fit enough for competition, but I do enjoy watching professional cyclists on TV. I also enjoy participating in organized rides, fondos, and sportives. CRW hosts some great events; I have participated in both the North to NH ride in the spring and the Cranberry Festival ride in the fall.

6. What’s your favorite ride or route?
There are some great routes on the South Shore where I live. It’s always a struggle to decide which one I’ll be doing today. The Hanson 32 (CRW library) is a ride that I’ve done on my own several times over the years. I recently did the Sunday morning ride led by Mike Togo. This is a great route on roads with minimal traffic.

7. What has been your favorite moment or experience with CRW?
I really enjoyed this year’s Cranberry Harvest ride. As you may recall, the forecast predicted a nor'easter, so the 100-mile ride was canceled. I opted for the metric century instead and joined a small group of about six or seven riders. We covered the miles at a record pace for me! I’ve met some great people on these rides. It’s always a blast.

8. What advice would you give a new CRW member?
Get involved. The calendar is loaded with opportunities to ride.

9. What’s a fun fact about you (cycling or non-cycling)?
I was hospitalized at Brigham & Women’s Hospital in January 2020 with symptoms of a rapid heart rate. I had been under the care of the cardiology department for several years due to hypertrophic cardiomyopathy, a genetic condition. My medical history was on file, giving the doctors an early understanding of my condition. The hospitalization lasted five months during the initial phase of the COVID-19 pandemic, when hospitals were in turmoil. At this point, I was on two pumps that assisted my dying heart and was listed for a transplant. Finally, in May of that year, the transplant took place. Three months later, I bought my first gravel bike and started my recovery. Then in June of the following year, 12 months after the transplant I pedaled that bike from Weymouth, MA to Rye Beach, NH: a 100-mile journey done at a party pace. I am forever grateful to the wonderful care I received at the Brigham and to the donor's family for this incredible gift.

10. What do you enjoy most about being part of CRW?
I believe the club has an excellent reputation. When I was considering becoming involved with an organized group, this name kept coming up, and the reputation is well-deserved.

11. Anything else you'd like the club to know?
Exercise is widely recognized as one of the best actions you can take for your heart, even for those who have undergone a heart transplant. The vagus nerve, which is the longest nerve in the human body, plays a crucial role in regulating involuntary functions such as heart rate, breathing, and digestion. During the transplant procedure, the vagus nerve is severed, and it rarely regrows. I was informed after my procedure that my heart rate would never exceed 130 beats per minute because of this. However, I often see my heart rate nearing 150 bpm during my rides, likely due to various hormones compensating for this limitation. My doctors have approved my cycling activities, and the only caution I receive is to be sure to wear a helmet!

Board Report: CRW Launches 60th Anniversary Year

Amy Juodawlkis — Fri, 30 Jan 2026 16:54:00 GMT

The CRW Board met on January 6, 2026 to open a milestone year, the club’s 60th anniversary, and address key operational, financial, and strategic priorities for the year ahead.

Highlights

Budget & Finance
The Board reviewed and approved the FY2026 budget and updates to the Investment and Financial Policy, reaffirming the club’s commitment to responsible fiscal management. Membership dues were reviewed as part of the annual financial cycle.

Insurance & Events
Discussion focused on insurance coverage for century events, particularly the implications of non-member participation. The matter was referred to the appropriate committee for review.

60th Anniversary Planning
A 60th Anniversary Committee was approved to lead celebration efforts throughout 2026, emphasizing broad member participation and integration with CRW’s regular ride and event calendar.

Logo Redesign
The Board endorsed a logo refresh initiative to commemorate the anniversary year. Members will have an opportunity to provide feedback through a survey before the final design is selected.

Looking Ahead

Board meetings for 2026 are scheduled for Feb 1, Mar 8, May 10, July 12, Sep 13, and Nov 8. Next steps include finalizing the anniversary logo and launching member engagement activities.

Looking Ahead to 2026: Celebrating 60 Years - Together

Amy Juodawlkis — Thu, 25 Dec 2025 21:07:08 GMT

As I step into the role of CRW President, I’m filled with excitement for what lies ahead. In 2026, we’ll celebrate our 60th anniversary—six decades of bringing cyclists together to explore New England’s roads and trails and to build lasting friendships on and off the bike.

I’m deeply grateful to Randolph Williams for his thoughtful leadership over the past two years and for guiding me through this transition. Thank you also to the Board of Directors for their confidence, and to the volunteers, ride leaders, and members whose efforts make CRW such a special community. Also, a shout-out to Mark Nardone, who will be stepping into the Executive VP role (I've got you on speed-dial!).

The Road Ahead

We’re fortunate to build on a strong foundation. Our three century rides, North to New Hampshire, Climb to the Clouds, and the Cranberry Century, have become signature events that attract riders from across the region. Each of these rides depends on dozens of volunteers to make them happen smoothly and safely, from marking routes to organizing rest stops, managing check-in, or handling logistics behind the scenes.

In 2026, we also plan to create special 60th anniversary rides and celebrations throughout the year. It’s the perfect moment to reflect on what makes CRW unique, and to play a part in shaping the next 60 years.

Your Invitation to Get Involved

I didn’t set out to become a club officer; it took a former board member encouraging (and re-encouraging) me until I finally said yes. I’m so glad they did. Now I’d like to do the same for you: say yes to something this year.

There are many ways to help:

Lead a pace group on a century or weekend ride.
Pick up supplies for a rest stop or event (Costco run!).
Help organize a post-ride social, happy hour, or celebration.
Join a committee, from Rides & Safety to Events or Communications.
Bring a friend to a ride or welcome a new member on the road.

Every volunteer role, large or small, keeps our wheels turning. When you step up, you help others ride farther, safer, and with more joy.

Let’s Ride into the Next 60 Years

Every great CRW story starts with someone saying, “I’ll help.” As we head into our 60th year, I invite you to make that your first step. Get involved, give back, and help us celebrate what makes this club so special.

Here’s to a fantastic year of riding, connecting, and celebrating together. See you out there!

Ready to get involved? Email us at volunteering@crw.org.

Coming Soon: 2026 CRW Member Survey

Wheel People — Thu, 25 Dec 2025 21:06:00 GMT

Attention CRW Members!

The CRW Board invites you to help shape our club's future by participating in the upcoming CRW 2026 Membership Survey.

Survey Quick Facts:

Link to Survey will be made available at the end of January.
Estimated Time: About 5-10 minutes to complete.

Your Impact:

Influence Decisions: Your insights help us understand member needs, shaping our decisions.
Drive Positive Change: Your feedback is key to improving our club.
Strengthen Our Community: Your input helps us foster a more vibrant and inclusive environment.

Thank you for your time and for being an essential part of CRW. We're eager to hear your thoughts!

Best regards,

The Board
Charles River Wheelers

2025 CRW Grants

Wheel People — Thu, 25 Dec 2025 21:05:00 GMT

By Barbara Jacobs and Erik D'Entremont

Every year, CRW awards a number of grants to organizations that are bike-centric. This year, the club is focused on non-profit organizations that provide events and activities for young children and organizations that are working on diversity issues in the bike community.

General Grants

Here are the organizations who received grant funding from CRW in 2025.

MassBike received $1,000 from CRW. Our organization supports and sponsors MassBike for the extensive work they provide to the Bicycling Community throughout Massachusetts.

The Bike Connector received $750 for three bicycle rodeos scheduled with the Lowell Public Schools for the spring of 2026. The rodeos will take place at Full-Service Community Schools that serve children living in poverty who don't have access to bicycles. The Bike Connector will distribute 120 refurbished bicycles and new helmets at these rodeos. TBC volunteers will fit each child to a bike and a new helmet. Children will learn and practice safe bicycle skills. New riders will learn to balance and pedal their bikes.

Worcester Earn-A-Bike received $750 for its Youth Earn-a-Bike program which engages youth ages 9 to 17 to earn a bike. With five hours volunteering, while learning bicycle repair, problem-solving skills, and teamwork, they choose a bike of their own from their inventory of donated bicycles. For younger kids, they sell kids’ bikes for $5 at their spring Kids’ Bike Sale. They also welcome adults to the shop who can earn a bike after ten hours volunteering. The CRW grant is helping the organization to open an additional evening each week in 2026. The grant funds support another 3-hour slot per week in the busiest months of June-August.

Friends of The Mattapoisett Bicycle and Recreational Path received $250 for Bikes for All to expand its work and storage space. These funds will help secure a permanent location, embellish the exterior of a container and outfit the interior with hooks, bike and tool racks, and other features that will simplify operations.

South Coast Bicycle Alliance received $250 to stage one or more events that will occur in April or May of 2026. These events will promote bike safety and their organization’s goals of reaching many of Wareham’s culturally-diverse families. These events would provide free bike helmets to the children and information to the parents about efforts to bring a safer, separated bike and walking paths to town. An interactive map will indicate planned and potential routes throughout Wareham.

Century Grants

In recognition of their support for our Century rides, the following organizations were awarded grants through our Century program.

New England Classic Charity Bike Tour received $500.

Friends of the Mattapoisett Bicycle and Recreational Path received $250.

Stow Bike for the Woods received $67.

National Multiple Sclerosis Society MS received $200.

January 2026 Featured Photo

Wheel People — Thu, 25 Dec 2025 21:04:00 GMT

***SHARE YOUR INDOOR SETUP PHOTOS WITH CRW!***
For February’s issue of WheelPeople, we want to see your setup for indoor cycling!
Email a picture of your Pain Cave to: media-share@crw.org

John O'Dowd leads a Zwift ride through the digital Makuri Islands.

Safety Corner: Data-Driven Planning and Safety

Wheel People — Thu, 25 Dec 2025 19:53:30 GMT

Submitted by John Allen, CRW Safety Coordinator

“Real improvement in safety and mobility requires data-driven planning.”

— Mighk Wilson, planner at MetroPlan Orlando (Florida), utility cyclist and CyclingSavvy co-founder

This applies to planning, but also, your own understanding of how to be safe, and your confidence in choosing bicycling for transportation and recreation. So, please read on!

Paul Schimek’s Boston study

Bicycling crashes in Boston have been the subject of an excellent study, conducted by Dr. Paul Schimek and based on crash reports and emergency-room data. Schimek didn’t have bicycle use data, but he could determine the relative frequencies of different kinds of crashes. They may not be quite what you think:

dooring was the most common crash type reported to police;
the motorist left turn (“left cross”) came in second;
following this were the motorist drive-out and motorist right turn (“right hook”).

All of these are more likely when cyclists are riding at the far right side of the street – in the door zone and passing on the right. Most bike lanes in the Boston area encourage this behavior.

Next came bicyclist errors:

running red lights;
failing to yield from a stop sign or driveway came next;
then falls.

Last and least were overtaking crashes. Surprisingly, there were more overtaking crashes with bicyclists rear-ending motor vehicles than with motorists rear-ending bicyclists.

Schimek looked into hospital data and determined that police reports miss 76% of emergency-room visits and 60% of hospital admissions. These are overwhelmingly crashes that do not involve a motor vehicle.

What lessons does Schimek’s study offer? It’s important to be predictable, obeying the rules of the road – but also to be predictable by using defensive driving techniques – and that can mean staying out of the bike lane. Good bike-handling technique and situational awareness of potholes and other road hazards help too.

A summary and link to the detailed research paper are online on Schimek’s site.

Mighk Wilson’s research

Mighk Wilson’s cutting-edge research is able to establish crash rates. He also has taken a wider look at nationwide bicycling trends.

Wilson collects data with Miovision cameras. They are mounted on poles like the controversial Flock license-plate readers, but instead count road users and record aggregate behavior in traffic. Wilson uses the cameras to count cyclists and track their direction of travel, speed, and position (e.g. travel lane, bike lane, paved shoulder, sidewalk, sidepath, or shared use path).

Before the camera technology became available, determining bicycling crash rates was very cumbersome. Checking data from the cameras against records made this easy.

Some of Wilson’s findings can be summarized as follows:

Cyclist speed is a top factor in crash rates. Wilson found twice the crash rate on streets as on sidewalks, surprisingly, but the underlying factor was speed, not facility type: sidewalk cyclists were much slower, on average. Wilson observes that “[i]t’s not that the bike lane or sidewalk makes the cyclist safer, it’s that the cyclist makes the facility safer because they are slower. When a motorist violates their right of way, they don’t need the stopping distance.”
In a related finding, downhill cycling on sidewalks proved to be very hazardous due to the speed.
Higher posted speed limits and nighttime cycling proved to be highly important risk factors in car-bike collisions (though most nighttime crash reports didn’t indicate whether a cyclist was using lights).
As already documented in other studies, bicycling opposite the direction of traffic results in about 5 times the rate of car-bike crashes as bicycling with traffic. Wilson was able to establish that this holds whether the cyclist is riding on the street, sidewalk or sidepath.

The speed issue bears on the utility of bicycling, because a main advantage of cycling is in decreasing travel time compared with walking, and—for many urban trips—compared with public transportation and motoring when you include walks to and from transit stops or parking.

Wilson conducted his research in the Orlando urban area, but he also reviewed data about rates of bicycle use in the ten cities around the USA with top “bicycle network scores”: measures of construction of special infrastructure. He came to a rather striking conclusion. Despite the construction of many more special bicycle facilities, bicycle commuting has increased only in two: New York and San Francisco. In other cities with top “bicycle network scores” it has declined. These include Portland, Oregon, Washington, DC and Seattle, cities which have made large infrastructure investments. Bicycle crash numbers also have increased very substantially in all of these cities except New York and San Francisco.

What makes those two cities different? Wilson notes that street connectivity, convenience and safety of bicycle parking, expense of auto parking, college age population, low income and weather prove to be more important than the extent of special bicycle facilities. Wilson makes a telling comparison between Orlando and Amsterdam, with a much smaller urban area and secure parking at train stations.

Wilson has recently given a seminar online about his research, now released as an online video. You may find his written introduction and the embedded video here. If you open the video in its Vimeo platform, you’ll find a description including a hot-linked table of contents to its sections.

Summary

Wilson’s and Schimek’s studies are the two most significant ones on urban cycling in the USA of which I know. They are indispensable reading if you want to have a solid background on the topic.

Member Spotlight: Heidi Greulich

Wheel People — Thu, 25 Dec 2025 19:52:00 GMT

Offering her perspective and insights as a newer member of CRW is Heidi Greulich!

Where are you from originally?

I grew up and went to college in New Jersey, then Rockefeller University in New York City for grad school in biology, and then I came up to Cambridge/Boston area for my postdoc and have been here ever since.

When did you start cycling, and what got you into it?

I started cycling in New York City, as there was no good subway connection from the Upper East Side, where the Rockefeller was, to my boyfriend at the time who lived in Chelsea, on the lower west side.

When did you join CRW, and what brought you to the club?

Some friends, including my husband, wanted to do a ride where we could each ride with a group going at our own speed. We did the Social Revolutions ride, and I met some super nice people to ride with, since the guys I was with did faster rides.

What type of cycling do you enjoy the most?

I'm a roadie, so scenic routes outside of Boston (or in Europe) are great.

What’s your favorite ride or route?

I'm still a lot slower than I was before I had my son (who just started college), so I've been enjoying the Praline Croissant ride on Friday mornings, which conveniently leaves a couple of blocks from my house.

What has been your favorite moment or experience with CRW?

The Mystic Lakes paceline, when I'm able to keep up!

What advice would you give a new CRW member?

The club members are great - find a ride or rides that work for you and enjoy.

What’s a fun fact about you (cycling or non-cycling)?

I've done both the Alpe d'Huez and Mt. Ventoux in my younger/stronger days.

What do you enjoy most about being part of CRW?

Meeting new people, who conveniently like to ride.

The 2026 CRW Winter Ride Challenge Continues!

Wheel People — Thu, 25 Dec 2025 19:51:00 GMT

It's not too late to join the CRW Winter Ride Challenge!

This year's challenge is simple: how many days can you ride this winter?

Goal: Ride as many days as possible this winter!

Updated Contest Dates: December 15 - March 15

Who Can Participate: CRW members only

How to Qualify:

Ride for at least 30 minutes each day
Both outdoor and indoor (virtual) rides count
Log your ride time daily on the club website

How to Enter Your Rides:

Log into the CRW website
Click on your name at the top of the screen
Click "Edit Profile"
Scroll down to "Activity Tracker"
Enter your ride time (and, if you want, your distance and elevation)
Scroll down and click "Save"
Your totals will update within 24 hours

Track Your Progress: Check the leaderboard to see where you stand!

Prizes:

Top 3 riders (most days ridden) win prizes
3 random raffle winners also win prizes
Total of 6 winners
Prizes to be announced

Prize Party: Thursday, March 19 at Mighty Squirrel

Key Points:

Each day counts once (as long as it's 30+ minutes)
Indoor and outdoor rides count!
Updates take up to 24 hours to appear

Good luck and keep riding!

CRW Board Update: November 2025

Randolph Williams — Mon, 01 Dec 2025 01:44:00 GMT

The Charles River Wheelers Board met on November 2nd for a productive session addressing year-end activities, planning for our 60th anniversary celebration, and electing new leadership for 2026.

Leadership Transition

In a unanimous vote, the Board elected Amy Juodawlkis as CRW's next President, effective January 2026. Amy has served as Executive Vice President and brings extensive experience in operations, strategic planning, and organizational leadership. We look forward to her guidance as CRW enters its 60th anniversary year.

Celebrating CRW's 60th Anniversary

Planning is underway for a year-long celebration of CRW's 60th anniversary in 2026! A planning committee including John O'Dowd, Barbara Jacobs, Susan Grieb, Nina Siegel, Jim Salvie, and Mark Nardone will develop a framework for commemorative events. Initial ideas include special cycling events, a summer BBQ, and anniversary merchandise celebrating our rich history. The committee will meet in early December to establish a budget and timeline.

Honoring Eli Post's Memory

The Eli Post Memorial Bench will be installed in Chelmsford within the coming weeks, providing a lasting tribute to our beloved board member and cycling enthusiast. The bench arrived at the town on November 6th, with installation expected shortly thereafter.

Expanding Club Operations

CRW has engaged a virtual assistant, Ayo, to help manage growing administrative needs. She's already assisted with volunteer awards coordination and venue research. Members can now submit requests through va-request@crw.org for various club administrative needs.

The club has also secured a dedicated Google Voice phone number to improve member communications and support.

Holiday Party Planning

After extensive discussion, the Board is exploring options for the traditional holiday party, which historically brought together 100-200 members for dinner, awards, and celebration. Planning continues for an event in early 2026 that will honor our Ralph Galen Service Award and Volunteer Award recipients. Stay tuned for details!

Winter Riding Season Kicks Off

As the regular riding season winds down, winter programming ramps up:

Zwift Series begins in December
Winter Ride Challenge starts December 15
Virtual Training Presentation: December 11
Turkey Burner Ride: Day after Thanksgiving, with a new food drive component coordinated by Mark Nardone and Doug Cornelius

Supporting Cycling Advocacy

The Board approved a $1,000 sponsorship donation to MassBike, supporting statewide cycling advocacy and infrastructure improvements that benefit all riders.

Cranberry Harvest Century Recap

Despite challenging weather conditions, the Cranberry Harvest Century showcased CRW's resilience and member dedication. While attendance was impacted (81 of 275 registered), the food was a big hit and the event generated $11,655 in revenue. Thanks to all volunteers who made setup and breakdown run smoothly!

Website Improvements Coming

New CPEC committee member Jess Robinson, a UX designer, is conducting a comprehensive assessment of the CRW website, examining:

Overall design and color scheme
Ride registration process
Content organization and presentation

Members with feedback about the website experience are encouraged to share their insights with the committee.

Volunteer Recognition

The Board finalized volunteer award voting results and updated ride waiver language to ensure proper coverage for both members and guests. Award presentations will be scheduled as part of upcoming celebration events.

The next Board meeting is scheduled for Tuesday, January 6, 2026 at 7 PM, marking the beginning of an exciting 60th anniversary year for Charles River Wheelers.

A Heartfelt Thank You and Reflection on Our Accomplishments

Randolph Williams — Mon, 01 Dec 2025 01:43:00 GMT

Dear CRW Volunteers, Board Members, and Friends,

As my term as President comes to a close, I want to express my gratitude for the opportunity to serve Charles River Wheelers. Together, we have accomplished a great deal.

Major Events & Cycling Programs

Our signature century rides thrived: Cranberry Harvest Century, Climb to the Clouds, North to New Hampshire Century, and Major Taylor Century. We launched new rides including the North Shore Lobster Loop, Henry Ar Foon Celebration Ride, and Juneteenth Ride. Our weekly programming—Bike Thursday and the Winter Ride Challenge—saw 318 rides led in 2025 alone.

Volunteer Recognition & Community

We celebrated our volunteers with a Volunteer Thank You Party, established a volunteer awards program, and introduced free CRW Name Tags with emergency contact information. Our membership stabilized to 1,650 active members with enhanced safety protocols.

Partnerships, Impact & Advocacy

We built meaningful partnerships including our framework with Conte's Bike Shop for SAG support. We administered the CRW Grants Program, approved a $1,000 sponsorship for Mass Bike, completed the Eli Post Memorial Bench project, and distributed $1,767 to cycling charities.

Organizational Excellence & Governance

We strengthened CRW's foundation by establishing the Investment Committee and Ralph Galen Endowment Fund, welcoming Jim Salvie as our new General Counsel, and establishing our Partnership Policy and Spending Guidelines. We conducted successful 2025 Board Elections and improved financial oversight.

Looking Ahead

Planning has begun for CRW's 60th Anniversary celebration—our organization is strong, our community is vibrant, and our future is bright.

Passing the Torch

I am pleased to announce that at our last board meeting, Amy Juodawlkis was elected as CRW's new President. Amy currently serves as our Executive Vice President and has been an invaluable partner throughout my term. I have complete confidence in her leadership and vision for CRW.

Amy has a wonderful sense of our club and has built strong relationships throughout our community. Her dedication, insight, and genuine care for our members position her perfectly to lead CRW into this exciting next chapter. I look forward with great anticipation to seeing how things develop under her leadership next year. You are in excellent hands.

Thank You

To our board members, committee chairs, coordinators, ride leaders, volunteers, and members: Your dedication has made all of this possible. Those 318 rides represent thousands of miles and lasting friendships. Whether you helped at a single event or contributed countless hours, you made a difference. Thank you for your participation, enthusiasm, and trust.

In Closing

It has been a privilege to serve as your President. As I step down, I do so with confidence in CRW's future and appreciation for each of you.

Here's to the miles ahead and the continued success of Charles River Wheelers!

With gratitude,

Randolph Williams

Virtual Indoor Training Tech Workshop – Keep Riding this Winter!

James Juodawlkis — Mon, 01 Dec 2025 01:42:00 GMT

Join CRW online for an informative workshop covering trainer options, virtual platforms, and staying connected with fellow riders. This is the perfect time to get your indoor setup ready for the colder months ahead!

Workshop Details

When: 7:00 PM, Thursday, December 11, 2025
Format: Virtual event via Google Meet
Duration: 1.5 hour

What We'll Cover

The basics of indoor training
Things to consider when looking for an indoor trainer
Different types of trainers available on the market
Zwift, Rouvy, Peloton, and other platforms
Using Discord while virtual riding
Q&A session

How to Join

Register on the event calendar. Zoom link will be emailed 24 hours before the event
Join from your computer, tablet, or smartphone

Questions?

Email questions to rides-VP@crw.org

Presentation materials will be available afterward for those who can't attend live.

UPDATED CRW 2026 Winter Ride Challenge

James Juodawlkis — Mon, 01 Dec 2025 01:41:00 GMT

Once again, it's time for the CRW Winter Ride Challenge!

This year's challenge is simple: how many days can you ride this winter?

Goal: Ride as many days as possible this winter!

Updated Contest Dates: December 15 - March 15

Who Can Participate: CRW members only

How to Qualify:

Ride for at least 30 minutes each day
Both outdoor and indoor (virtual) rides count
Log your ride time daily on the club website

How to Enter Your Rides:

Log into the CRW website
Click on your name at the top of the screen
Click "Edit Profile"
Scroll down to "Activity Tracker"
Enter your ride time
Scroll down and click "Save"
Your totals will update within 24 hours

Track Your Progress: Check the leaderboard to see where you stand!

Prizes:

Top 3 riders (most days ridden) win prizes
3 random raffle winners also win prizes
Total of 6 winners
Prizes to be announced

Prize Party: Thursday, March 19 at Mighty Squirrel

Key Points:

Each day counts once (as long as it's 30+ minutes)
Indoor and outdoor rides count!
Updates take up to 24 hours to appear

Good luck and keep riding!

November 2025 Featured Photos

James Juodawlkis — Mon, 01 Dec 2025 01:40:00 GMT

***SHARE YOUR RIDE PHOTOS WITH CRW!***
Email them to: media-share@crw.org

CRW Honors Outstanding Volunteers with 2025 Awards

James Juodawlkis — Mon, 01 Dec 2025 01:39:00 GMT

Charles River Wheelers is proud to announce the recipients of our 2025 Volunteer Awards, recognizing members whose dedication and service have significantly contributed to our club's success and community.

Ralph Galen Award

John O'Dowd presents the Ralph Galen Award to Helen Greitzer.

This year's Ralph Galen Awards—our club's highest honor—go to two deserving individuals:

Helen Greitzer is honored for her contributions over the years to the Wednesday Wheelers Ride. Helen's dedication has helped make this ride a cornerstone of CRW's weekly programming.

Butch Pemstein receives recognition for his long history of service to CRW. Butch's sustained commitment to the club has made a lasting impact on our organization and its members.

Volunteer Awards

We're pleased to recognize four members with Volunteer Awards for their exceptional contributions:

Ann Healey has excelled in her role as Century Volunteer Coordinator, ensuring our signature events run smoothly.

Eliott Morra has provided invaluable service as Treasurer and Vice President of Finance, keeping our club on solid financial footing.

Jim Salvie has made significant contributions both as Volunteer Coordinator and Club Counsel, supporting CRW in multiple capacities.

Barbara Jacobs is honored for her many contributions in service to the club and its members across various activities.

Special Presidential Award

Randolph Williams receives a Special Award in appreciation for his dedicated leadership and service as President of CRW during 2024-2025. Randolph's guidance has been instrumental in advancing the club's mission.

Please join us in congratulating all of our award recipients. Their volunteer efforts embody the spirit of CRW and make our cycling community stronger. For more information about CRW's volunteer awards and their history, visit https://www.crw.org/kb/13274042.

Safety Corner: Trouble with E-Motos

James Juodawlkis — Mon, 01 Dec 2025 01:38:00 GMT

Submitted by John Allen

E-mobility Crisis

E-bikes have gained popularity over the past few years due largely to modern-day battery improvements that have made them more practical. E-bike operating characteristics fall between those of conventional bicycles and lightweight gasoline-powered two-wheelers.

In the decade starting in 2010, PeopleforBikes, the bicycle industry lobbying organization, proposed to define three classes of e-bikes as bicycles. All must have functional pedals and a motor-power limit of 750 watts (slightly more than one horsepower).

Class 1: power assist occurs when the rider is pedaling and cuts off at 20 mph. An optional walk-assist mode is limited to a low walking speed.

Class 2: Same except that there is a throttle, offering a pedal-or-not option.

Class 3: Power assist occurs up to 28 mph only when pedaling. An optional walk-assist mode is limited to a low walking speed.

Most states have adopted the three classes, but In 2022, Massachusetts legislators cautiously recognized only classes 1 and 2—see https://www.massbike.org/ebikes. Also, e-bikes are prohibited on sidewalks, and communities may set additional restrictions on off-road use. A machine whose performance exceeds legal e-bike limits may fit into a different category if correctly equipped, but it can’t legally go many places where bicycles or even e-bikes can.

Use and Abuse

E-bikes can be very useful for people who need a power boost due to age, infirmity or terrain, are transporting children or heavy cargo, or just want to arrive without working up a sweat. But e-bikes are heavier and less nimble than conventional bicycles, and give a gift of speed to people with little experience.

It is fair to say that the bicycle industry’s 3-class system promoted sales, while turning a blind eye to some foreseeable consequences. Hacking e-bikes to further increase speed and power is common. The Internet offers “e-motos”—machines that can be disguised by retailers to look like e-bikes, but go faster, usually much faster.

Safe operation of a legal e-bike requires skills beyond those for a conventional bicycle. E-bikes with throttles, and illegal e-motos, are even more demanding. They are especially popular with teenagers, who hound their parents to buy them one. Internet influencers promote e-bikes and e-motos, making a play on teenage rebellion with a promise of independence and freedom. In this example (https://www.youtube.com/watch?v=lgesHBW1LNM), a teenager shifts abruptly from life in front of a display screen to real traffic in the real world. The beleaguered helicopter parent goes off duty as the teenager rides away.

Crash Numbers Tell the Story

Serious problems are occurring nationwide. Hospitals are seeing increasing numbers of emergency room visits and admissions related to these machines. A national trend upward in reported bicyclist fatalities is driven mostly by those involving machines with motors.

National trends in bicyclist fatalities. Motorized bicycles account for most of the increase over pre-Covid levels. Source: NHTSA FARS (Fatal Accident Reporting System); graph prepared by Mighk Wilson of MetroPlan Orlando for a Webinar, https://cyclingsavvy.org/2025/06/data-driven-planning-for-bicycling/.

Some Examples

While riding my bicycle—legally—in downtown Waltham, on Thursday, June 2, I saw a young man circling blocks on sidewalks, at 20 mph or more, past storefronts where people could walk out. He was not pedaling. He rode past me three times on different streets. One time, I called out "hold it." I couldn't block him and he kept going. I gave the description to the police, but what could they do?

Serious e-bike crashes are occurring all around Massachusetts, as a quick Web search will reveal.

E- scooters represent another facet of the same problem. The small wheels make for a less secure ride and if a foot slips off, the rider loses control. A very serious collision between two kids on a scooter and a car has been reported in the Waltham Times (https://walthamtimes.org/2025/07/26/two-hospitalized-with-severe-injuries-after-vehicle-and-scooter-collide/). This collision proved fatal to one of the scooter riders.

The current crisis is fundamentally a behavior problem. Riders of gasoline-powered mopeds have coexisted with other road users for many decades. But now, two-wheelers with similar performance are available outside the framework of driver training, licensing, registration and equipment standards.

What can be done about this problem? It can be addressed in several ways, and needs to be addressed in all of them.

Law Enforcement

Police Department of the City of Waltham, where I reside, has posted a warning about e-bikes , e-motos and electric scooters to parents on Facebook. This is welcome.

Still, because of the novelty of electric two-wheelers and the difficulty of identifying illegal ones, law enforcement has difficulty in addressing the issue. And a police cruiser’s giving chase to an e-biker who can take flight off road is futile. A targeted enforcement or plain clothes operation could work.

Massachusetts law enforcement has the laws to enforce safer behavior, but e-motos should require driver training, registration and licensing, backed up by enforcement against violators. Law enforcement has not been learning about innovative resources to address the problem effectively. I can hope that this situation will improve. I suggest that law enforcement reach out to nationally recognized experts in electric bicycle laws and safe use – whether in or associated with law enforcement – for professional development training opportunities.

Can Infrastructure Help?

The increasing mileage of paths, bike lanes, and handicap ramps at crosswalks has bred a population of bicyclists, and now e-bikers, who fear riding on roads, also fueling motorists’ expectation not to have to share road space. But special bikeways will never go everywhere, and aren’t acceptably safe at the speeds e-bikes can attain, even less so e-motos. Continuing to install bikeways based on a vision of 1970s bicycling in Amsterdam is not going to meet this challenge. Traffic management, traffic calming and through routes on streets with low traffic volume work better at e-bike speeds.

The town of Lexington has established a 15 mph speed limit on the Minuteman Rail Trail. This makes a statement, but the basic speed limit which applies everywhere is “no faster than safe under the conditions at the time and place.” On a rail trail crowded with pedestrians, that may be no faster than walking speed.

Downhill eastbound on much of the Rail Trail in Waltham, and on descents from overpasses, or for fit bicyclists, a fixed speed limit may be seen as an annoyance. But people who want to go faster than is safe on a trail need to be riding on streets instead. This is safe for bicyclists with appropriate skills: my own record is zero collisions in the 38 years I have lived in Waltham. Few bicyclists will exceed the 25 mph default speed limit on Waltham streets.

A positive incentive is to offer off-street opportunities for young riders to perform. We can draw the wheelie poppers out of intersections if they must keep a clean street and path record to participate in stunt-riding and racing events. This approach has worked for skateboarding right here in Waltham with the Kotoujian Skateboard Park.

Education

Education is an important part of the solution, maybe the most important part. Young people need to learn the rules of the road and the skills to operate a bicycle—and once mature enough—an e-bike, car or motorcycle safely. We are far in the USA from implementing meaningful traffic education in the public schools, so the task falls mostly on nonprofits and community activists.

This needs to be a serious effort—real driver training. Teaching rules of the road and reciting slogans will not overcome influencers' power over teen brains. Teaching young people skills that help them resist influencers and peer pressure can be effective. Arrests and mindless punishment of riders only confirms for them that they need to be outlaws.

Education can be a community effort and is practical if there is enough concern and interest. Public-safety campaigns, bicycle rodeos community rides and club rides that welcome e-bikes—as CRW does—can spread and promote responsible and safe cycling.

Looking more widely, a fine online resource for young people is the online Teen Ebike Training course from the American Bicycling Education Association (https://teenebiketraining.com). ABEA’s CyclingSavvy program has online courses for adults (https://cyclingsavvy.org/online-bicycle-education/), including the PowerSavvy course specifically for e-bike riders. As an instructor in ABEA’s CyclingSavvy course, which includes on-bike practice sessions, and I expect to have a course in the spring. CyclingSavvy welcomes e-bikers, and teens if accompanied by a parent.

Parents who ride well themselves are the most effective teachers of their offspring, but even parents who do not ride can benefit from online resources. I suggest a fine book, The Caring Parent’s E-Bike Survival Guide (https://bellemontproject.com/parents).

Looking to the Future

Many newer motor vehicles already have automated emergency steering and braking, directed by sensors that look in every direction at the same time. In the longer term, I expect autonomous vehicles greatly to reduce many kinds of motorist-caused crashes. Still, the laws of physics apply, and there is no way even an autonomous vehicle can avoid a hazard that appears suddenly and unexpectedly.

Two-wheelers are not as amenable to full autonomy as dual-track vehicles: pedestrians even less so, and all will still need to obey the rules of the road to coexist.

Also, most crashes that send cyclists to the hospital do not involve a motor vehicle at all. Skills training and helmet campaigns reduce the toll of these as well.

So, ultimately: It’s on us now—as community leaders, e-bike riders or parents—to deal with the issues as best you can.

Thank you for the opportunity to state my case.

I thank Keri Caffrey, Beth Black, Clint Sandusky and Maureen Brennan for help with this article.

2025 Holiday Gifts for Cyclists

Wheel People — Mon, 01 Dec 2025 01:36:22 GMT

Looking for gifts for your cycling loved ones this holiday season? Not sure what to put on your own wishlist? Here’s a few ideas for a variety of price ranges and needs.

Bike Gear

Portable and easy to use, the AIRBANK Pocket ($45) is an electric bike pump that makes it simple to refill your tires on the go.
Splurge Option: CYCPLUS AS2 PRO ($130)
Ride in aerodynamic comfort with a Pactimo Cycling Bib ($180-240).
As the name suggests, the affordable and easy to install Ass Savers Fender ($14) can make riding through puddles and mud a much more comfortable ordeal!
Splurge Option: Ass Savers Fender ($30)
Let others on the road know you’re coming with the attention-grabbing Crane Bike Bell ($40).
Splurge Option: Spurcycle Bike Bell ($70)
To boost your bike’s safety and your peace of mind for cheap, consider a Kryptonite Keeper 512 Combo Bike Lock ($14), a great option for a quick coffee stop.
Splurge Option: Z Lok Combo Bike Lock ($30)

Safety

If you’re looking for a great stocking stuffer, look no further than the Xeiophoy LED Armband ($9), excellent for after dark and low visibility conditions.
Make sure you’re visible to cars with the warm, comfortable ReflecToes Safety Vest ($54).
The Garmin Varia RTL515 ($200) is a tail light that doubles as a radar, warning you of danger coming up from behind.
Splurge Option: The Garmin Varia RCT715 ($400) includes a camera as well!

Winter Riding

The Pearl Izumi Arm Warmers and Leg Warmers ($45 and $65) are a good way to extend your riding season on the cheap.
The XuanMei GR Heated Glove ($89) keeps your hands toasty, with a long battery life and touchscreen compatibility.
Keep your feet warm and dry with the Rockbros Shoe Covers ($30).
Stave off cold feet for up to 10 hours at a time with WELUK Heated Socks ($76).
Splurge Option: Firstgear 12v Heated Socks ($120)
A BUFF Windproof Neckwear ($50) neck gaiter is great for all weather, but especially helpful for keeping out the cold!
For a cheap stocking stuffer to ensure your hands and feet stay cozy, consider Grabber Hand Warmers (10 pack) ($13) and Grabbers Toe Warmers (8 pack) ($15).

Experiences

Record your rides with a hands-free Insta360 ($450) camera: it’s easy to mount with a long battery life and phenomenal video quality!
If “hands-free” isn’t hands-free enough for your camera, how about a drone? The HoverAir X1 ($600) flies behind you as you ride and records high-quality video.
Take your pick of terrain on the East Coast with a Backroads New England Bike Tour (from $2700 per person)...
…Or on the opposite coast, get some sun and explore Southern California on a Lifecycle Adventures Santa Barbara Self-Guided Tour (from $1700 per person).
For something a bit further afield, Peaks Place Laax Bike Hotel (from $200 per night) is located in the Swiss Alps, boasting a network of over 200 miles of bike trails.

What's on YOUR holiday gift list? Share ideas in the comments!

Happy Holidays, and happy cycling!

CRW's 2025 Cranberry Harvest Century: A Successful Pivot in Challenging Weather

Wheel People — Thu, 30 Oct 2025 14:19:00 GMT

CRW held its annual Cranberry Harvest Century on October 12, 2025, at Myles Standish State Forest in Plymouth. When forecasts showed a nor'easter heading toward the region with significant impact expected Sunday afternoon, organizers prioritized rider safety and cancelled the 100-mile century route. Riders were encouraged to select from the alternate routes and start early to complete their rides before the weather arrived.

Despite the weather challenges, 81 dedicated cyclists checked in for the event, choosing from three routes: 62, 53, and 35 miles. The after-party was shifted to open and wrap up earlier. Organizers provided hot beverages at the water stops at Eastover and Mattapoisett, and cyclists still enjoyed pedaling through the cranberry bogs of Rochester, Wareham, Carver, and Acushnet, with the relatively flat terrain and beautiful autumn scenery providing riders of all abilities with a rewarding day.

The success of this year's Cranberry Century is a testament to the adaptability of CRW's volunteers and organizing committee. Their quick pivot, which included cancelling the century route, adjusting schedules, and adding hot beverages, ensured a safe event. Every detail reflected the commitment of those behind the scenes, including the pace groups led by experienced ride leaders and the delicious tacos provided by Lalo's Mexican at the after-party. Warmest thanks to Anthony from Contes Bike Shop who provided top notch mechanical and on-route support. CRW extends its deepest gratitude to all the volunteers, committee members, and partners who made this year's event possible.

Reminder: Contes has several discount deals for Cranberry Century registrants (good through November 30) HERE.

CRW Annual Grants: Deadlines Approaching

Amy Juodawlkis — Thu, 30 Oct 2025 14:13:36 GMT

Each year, CRW awards grants to bike-centric organizations making a difference in our community. This year, we're prioritizing nonprofit 501(c)(3) organizations that provide cycling events and activities for young children, as well as those working to advance diversity and inclusion in the cycling community.

Important Deadlines:

November 4, 2025 – Deadline to request an application
November 21, 2025 – Grant applications due
Early December 2025 – Funding decisions announced

We look forward to supporting organizations that share our commitment to growing and diversifying the cycling community.

If you or someone you know represents an eligible organization and would like to apply for a grant, please email grants@crw.org to request an application.

CRW Celebrates Outstanding Volunteers at Annual Appreciation Party

Wheel People — Wed, 29 Oct 2025 19:00:00 GMT

Charles River Wheelers gathered 65 members and guests on Sunday, October 26th at the Donut Villa Diner and Bar in Arlington to honor the volunteers who keep the club's wheels turning year-round.

The festive evening kicked off with cocktails and appetizers at 5:30 PM, followed by dinner and an awards ceremony celebrating an impressive year of cycling achievements. The numbers speak for themselves: CRW volunteers led an astounding 318 rides so far in 2025, including 196 led/show & go rides, 69 women's/non-binary rides, 29 development rides, 7 gravel rides, and 11 virtual Zwift sessions.

New Faces Leading the Pack

The club welcomed seven new ride leaders in 2025: Ellen Dirgins, Todd Palmer, Jack Gregory, Aydan Gasimova, Ken Schwarz, Andrew Black, and Mary Lauran Hendrix. Their addition has brought fresh energy and new perspectives to the club's diverse riding programs.

Award Winners Recognized

John O'Dowd, VP of Rides, presented the Ride Leader Incentive Contest awards, recognizing those who went above and beyond:

Most Co-Led Rides (Non-Recurring):

1st Place: Melissa Quirk (7 rides)
2nd Place: Ken Schwarz (6 rides)
3rd Place: Nina Siegel (5 rides)

Most Co-Led Rides (Recurring):

1st Place: Mary Lauran Hendrix (30 rides)
2nd Place: Sylvia Stoddart (13 rides)
3rd Place: Barb Taylor (10 rides)

Most Led Rides (Non-Recurring):

1st Place: Gene Ho (6 rides)
2nd Place (tie): Lisa O'Connor and Keren Hamel (3 rides each)

Most Led Rides (Recurring):

1st Place: Mike Togo (21 rides)
2nd Place: André Wolff (17 rides)
3rd Place: Andy Brand (15 rides)

Honorable mentions went to Board members Amy Juodawlkis and Barbara Jacobs, who led 66 and 27 rides throughout the year, respectively.

2025 Highlights and Special Programs

The year featured several standout programs and events led by dedicated volunteers:

Classics Ride Series – Led by Nina Siegel and Harold Hatch
Major Taylor/George's Hill Challenge Century – Led by Randolph Williams
Monthly Jack's Abbey Rides – Led by Jerry Skurla and Bob Wolf
North Shore Lobster Loop – Led by Ken Schwarz
Five Paceline Clinics – Led by Amy Juodawlkis and Ed Kross
Intro to Group Riding – Led by Mark Nardone
Safety Clinic – Led by John Allen and David Wean

Century Success

The club's three supported century rides proved highly successful, generating $27,730 in revenue and approximately $14,222 in net revenue. The North to New Hampshire century drew 214 riders, Climb to the Clouds attracted 97 participants, and the Cranberry Harvest saw 82 riders complete the weather-shortened route.

This year, CRW was able to donate over $1,500 to local cycling and charitable organizations that assisted with our centuries, including the National MS Society, Friends of Myles Standish State Forest, and Bike Not Bombs.

Over 50 volunteers contributed to making the century rides possible, including support from Conte's Bike Shop, which provided SAG services.

Gifts and Gratitude

All ride leaders received CRW ride leader Halo headbands designed to keep sweat at bay, along with Specialized CRW water bottles. Century volunteers received the commemorative water bottles as a token of appreciation.

A 2025 Volunteer award gift and plaques were presented from the Board to the following members for their exemplary service:

Ann Healey, for her work as Century Coordinator
Barbara Jacobs, for her many contributions on the Board in service to the club and its members

The Board also thanked Randolph Williams and presented him with a plaque to commemorate and thank him for his term as club president, Jan 2024 - Dec 2025.

The evening concluded with heartfelt thanks to all 50+ volunteers who created countless memories and strengthened the bonds of the CRW community through 318+ rides this year. Here's to another great year of cycling ahead!

For information about becoming a ride leader, contact rides-VP@crw.org. If you would like to volunteer in other ways, contact us at volunteering@crw.org.

2025 Election Results

Barbara Jacobs — Wed, 29 Oct 2025 18:55:00 GMT

By Barbara Jacobs

Following the completion of the voting process for the CRW Board, I have the honor of officially announcing the results. Amy Juodawlkis, Mark Nardone and Ken Schwarz each earned three-year seats on the board.

Thanks to all CRW Members who voted in the election and giving Amy 117 votes, Mark 116 votes, and Ken 107 votes.

I extend my congratulations to Amy and Mark for their continued presence on the CRW Board of Directors and to Ken for becoming a new 3 - year term Board Member.

Barbara Jacobs

Secretary

CRW Board of Directors

CRW 2026 Winter Ride Challenge

James Juodawlkis — Wed, 29 Oct 2025 18:53:41 GMT

Once again, it's time for the CRW Winter Ride Challenge!

This year's challenge is simple: how many days can you ride this winter?

Goal: Ride as many days as possible this winter!

Dates: December 1 - March 31

Who Can Participate: CRW members only

How to Qualify:

Ride for at least 30 minutes each day
Both outdoor and indoor (virtual) rides count
Log your ride time daily on the club website

How to Enter Your Rides:

Log into the CRW website
Click on your name at the top of the screen
Click "Edit Profile"
Scroll down to "Activity Tracker"
Enter your ride time
Scroll down and click "Save"
Your totals will update within 24 hours

Track Your Progress: Check the leaderboard to see where you stand!

Prizes:

Top 3 riders (most days ridden) win prizes
3 random raffle winners also win prizes
Total of 6 winners
Prizes to be announced

Prize Party: Thursday, April 9 at Mighty Squirrel

Key Points:

Each day counts once (as long as it's 30+ minutes)
Indoor and outdoor rides count!
Updates take up to 24 hours to appear

Good luck and keep riding!

Safety Corner: Navigating the Complexities of Massachusetts Laws

Wheel People — Sat, 25 Oct 2025 17:42:44 GMT

By John Allen

To be confident in safe riding, to answer questions about legality, and in establishing fault if you are unlucky enough to crash, it helps for you to know where to find the relevant local laws. Ride leaders, municipal officials, and police also need to know about this – it’s important in case of questions about routes. In this article, I will give some examples of why this isn’t necessarily easy and then show where to look.

Massachusetts Traffic Law is "Special"

Massachusetts traffic law is the most disorganized and unreadable body of traffic law of any state, and the only one not based on the Uniform Vehicle Code. Massachusetts statutes consist of a skeleton of antiquated traffic laws overlaid with a patchwork of fix-up provisions, and with huge gaps. The main body of rules for driving is elsewhere, as I found out.

Let’s start with the earliest traffic law. It is more than two centuries old! Chapter 89, section 3 of the Massachusetts General Laws, dating from 1821, requires a horse pulling a sleigh to be equipped with three or more bells. Please keep that in mind if you happen to be driving a horse-drawn sleigh on the (now plowed) roads of Massachusetts! The 1821 legislation also established that traffic should keep to the right. So far, so good with that!

Now let’s move ahead to the more modern Chapter 90, section 14, Precautions for Safety of Other Travelers. This includes a couple of lines requiring motorists to make right turns safely around bicyclists. You will find them about ¾ of the way down in a 984-word paragraph. A bit farther on is this line: “It shall not be a defense for a motorist causing an accident with a bicycle that the bicycle was to the right of vehicular traffic.” So, if you enter an intersection from concealment and get left-crossed by a motorist who couldn’t see you in time, you or your survivors will be more likely to collect. That isn’t necessarily fair, though it is to your advantage.

There are other long paragraphs. For example, check out, Chapter 90, Section 7B, but let’s stick with what is relevant here.

In the March 2025 Safety Corner, I discussed the important amendment from 2023 making it legal for motorists to cross a double yellow line to pass vulnerable users, which legal category includes bicyclists. That is in Chapter 89, Section 2. I described how that can work for you

The main body of special bicycle laws is in Chapter 85, Section 11B. The basic rule there is that bicyclists have the right to use public ways and are subject to the traffic law. Other than that, the section is mostly about equipment. There is no mandatory bike lane or sidepath law: you enjoy more freedom as a cyclist than in most other US States. Enjoy it wisely. A summary of all cycling-related traffic is on the CRW site in an article in the February 2025 Wheelpeople. Let’s go into more detail here though.

There is a provision the General Laws about right turn on red. It’s a “fix it” law which the Feds mandated to eke out a bit of energy efficiency during from the 1970s fuel crisis. There is nothing else in the General Laws about what to do at a traffic signal, or about many other complications which have arisen over the past century.

Let's take traffic signals as an example, to discover how the rules are split up between the General Laws, regulations and municipal ordinances:

There are explicit rules for drivers at traffic signals in Chapter 700 of the Code of Massachusetts Regulations, 9.06 (10), but these apply only on state highways. You’ll often see a “State Highway Ends” sign where a numbered highway enters a town. The rules change there too. It is no wonder that police and the public can’t interpret the law!

What About Other Local Laws?

Where are the rules that apply on streets and roads which are not state highways, or DCR parkways, or managed by authorities?

Basic traffic rules are established in ordinances that must be enacted separately by the governments of the 351 cities and towns. These are supposed to reflect a sample regulation, but because they have to be updated by cities and towns, there are inconsistencies.

Ordinances for Waltham, where I make my home, include wording on traffic signals similar but not identical to that in CMR 9.09 (10). You’ll have to look up the regulations for any other city or town in which you may have an issue about what is legal for a bicyclist. DCR Parkways fall under their own set of rules, in CMR 302, There are similar rules for authorities such as Massport and the National Park Service.

A cyclist, or motorist, or police officer should not have to review multiple documents for rules which apply to something as common and universal as traffic signals. Municipal traffic ordinances should address only issues which are unique to a community, Massport, the DCR, or the National Park Service, such as parking locations and path usage.

The earlier Wheelpeople articles which I have cited give you the information you need to follow the rules. This article, I hope, helps to resolve any issues about the context of those rules.

Keep the Momentum Going: Volunteer with CRW this Fall/Winter!

Wheel People — Wed, 22 Oct 2025 18:01:45 GMT

As the temperatures drop and outdoor riding slows down for many members, there's another way to fuel your passion for cycling and stay connected to our community: step into a leadership role in CRW that makes a real difference.

Why volunteer with CRW this winter?

While CRW offers fewer outdoor rides in the colder months (plus some indoor virtual opportunities), many members find their club involvement naturally decreases. Administrative roles offer a meaningful way to stay engaged while building skills that employers actually notice.

Here's what you gain:

Real experience that strengthens your resume. Whether you're between jobs, exploring a career change, or looking to demonstrate new capabilities, nonprofit leadership experience shows initiative, responsibility, and commitment. You'll develop project management, communication, inventory management, or editorial skills, all while supporting something you already love.

Professional development without the pressure. Practice leadership in a supportive environment where everyone shares your passion. Make decisions, manage budgets, coordinate events, or oversee operations. All the meaty experience that hiring managers value, with a community that has your back.

Stay engaged when your riding schedule changes. Don't let winter disconnect you from the cycling community. These roles keep you plugged in, building relationships and contributing in new ways.

Shape the club you want to ride with. Have ideas for better merchandise, stronger member communication, or ways to celebrate our legacy? Administrative roles give you the agency to actually make those changes happen.

We're looking for help with three exciting opportunities:

60th Anniversary Committee Chair – Help us celebrate six decades of CRW! This leadership role is perfect for someone with organizing talent who can coordinate anniversary events, merchandise, and promotions. You'll build and lead a team to create memorable celebrations honoring our legacy. If you've ever wanted "spearheaded major organizational milestone" on your resume, this is it.
WheelPeople Editor – Keep our members connected and informed! Work with our editorial team to plan, edit, and publish our monthly newsletter. This role is ideal for someone with writing/editing skills and computer savvy who wants to showcase their communication abilities while keeping our cycling community engaged with great content and club news.
Merchandise Manager – Manage all things CRW-branded! Select, order, and oversee our club products, maintain inventory, process sales, and track financials. This hands-on role is perfect for someone who wants to gain e-commerce, inventory management, and small business operations experience while promoting club identity and pride.

The commitment is flexible, the impact is real, and the timing is perfect. Winter is when we plan for the upcoming season and our milestone 60th anniversary year. Your involvement now shapes what's ahead.

Plus, you'll have a supportive board ready to help you get started and answer questions as they come up. Not sure which role is right for you? No problem. Reach out and we'll connect you with the right people to discuss it. No commitment required until you're ready.

Ready to shift gears? Contact Jim Salvie at volunteering@crw.org and let's find the perfect fit for your skills and schedule.

October 2025 Featured Photos

Wheel People — Wed, 22 Oct 2025 15:21:54 GMT

***SHARE YOUR RIDE PHOTOS WITH CRW!***
Email them to: media-share@crw.org

Enjoying a crisp Fall morning on the Praline Croissant ride.

Volunteer Spotlight: Butch Pemstein

Wheel People — Mon, 29 Sep 2025 16:02:30 GMT

This month we are featuring Butch Pemstein, who has been a CRW volunteer in many capacities over the years. His knowledge and insight are a treasured resource for the club. Take it away, Butch!

I am privileged to have been a CRW member, and officer, over the past several years. I’m not at all sure that my contributions to the Club are worthy of the spotlight, but here goes:

Where did you grow up? Where do you live now?

I grew up Worcester, and now live in Newton.

How long have you been cycling, and what initially got you interested in the sport?

I suppose that I began cycling when everyone else started, grade school, or perhaps before. My sister held the bike up, yelling “Pedal, Pedal” and after a few falls, I was a fan. Gave it up, too juvenile, when I became “worldly” in high school! I got my first 10 speed in 1984 and have been hooked since. I don’t remember what it was, but I got a brown Fuji and cycled into town as often as possible, even in the winter.

How long have you been a CRW member?

I think I joined CRW sometime around 2003-4.

How many miles do you typically ride per year?

I used to do 5-6,000 miles a year, but lately, having aged, if I can do a 15-20 mile ride once or twice a week, I am pleased.

What is your greatest cycling accomplishment?

None of my cycling has been worthy of public memory: I rode the PMC 23 times, the first time in 2000, when I was almost 62. I’ve done Washusett, with the Club, but that was really a long time ago.

What is your favorite route to ride?

There’s a Wednesday Wheelers (WW) route on the North Shore, that goes from Gordon College all the way around Gloucester and Rockport that I managed to do pretty much every year. Easy hills, lots of ocean, interesting towns, good food.

What is your favorite post-ride food or drink?

I look forward to a glass of beer (maybe two) after a ride but always fill up on water first. No coffee!

What is your best advice for a new club member?

Best advice, get active, say hello to your fellow riders, volunteer to lead or otherwise to participate. We are an all-volunteer group; there is something for everyone to do to help the Club, and that’s one of its great benefits.

In what capacities have you volunteered for the club?

I was on several “committees” for lack of a better word, that set up some standards for Wednesday Wheeler rides, including the helmet rules. While VP for legal affairs, in addition to garden variety legal matters, I participated in some decision making regarding cyclists’ inappropriate behavior on rides. I was also involved in our insurance program. I participated in the distribution of charitable gifts to other cycling organizations. That was, and is, one of the truly gratifying parts of my time with the Club.

I started as VP when Eli Post was president, several years ago, and was fortunate to stay through each succeeding presidential term.

What rides did you lead?

I liked several WW rides, had a terrific time scouting and leading and sweeping from time to time.

Anything else you want to share about yourself or cycling journey?

One great thing about the Club is that the folks you meet become friends, on and off the bike, both while you are actively riding and when riding becomes less likely.

Cranberry Harvest Century - Register Now!

Wheel People — Mon, 29 Sep 2025 15:33:54 GMT

Sunday, October 12 | Myles Standish State Forest at College Pond, Plymouth, MA

Registration is now open for the Cranberry Harvest Century (CHC), a fall classic in Plymouth, MA! Multiple pace groups are offered; see the ride listing for more information.

About the Event

The CHC features beautiful routes passing cranberry bogs to Mattapoisett and back. Join us for another fully-supported event with 4 beautiful routes: 100, 62, 53, and 35 miles. The CHC captures some of the most charming roads in New England. It is also relatively flat and very manageable for riders of all abilities.

Route Details

All rides start at Myles Standish State Forest in Plymouth and travel through the cranberry bogs in Rochester, Wareham, Carver and Acushnet. Rides include rest stops at Eastover, Tamarak Park, and on the beautiful wharf in Mattapoisett.

You will enjoy food and drink at rest stops along the route and after party from Lalos Catering Tacos at College Pond at the finish.

Parking Information

CARPOOLING IS ENCOURAGED!
The lot at College Pond will be closed to parking when it hits capacity, but drivers will be allowed to drop off bikes and riders in the lower section before heading to overflow.
Post event, DCR will allow drivers to enter the lot when there are spots open. This should help riders to get picked up and allow for attendance to the after party without having to ride back to cars in overflow.

Register Now

Don't miss out on this unforgettable fall cycling experience!

Volunteers Needed

Contact century@crw.org if you can help out:

Water Stops

- Tamarak Park - volunteers needed
- Mattapoisett - one additional volunteer needed

Ride Leaders/Sweeps

An additional 50-mile ride leader sought
All distances - additional sweeps needed

Don't miss the Riders and Volunteers Shop Discount from Contes!

Safety Corner: Putting Winter Street Strategy into Practice

Wheel People — Fri, 26 Sep 2025 19:18:03 GMT

By John Allen

This month’s Safety Corner is a follow-up on last month’s, in which I showed how I ride eastbound through the Winter Street Oval and across the bridge over Route 128 in Waltham. CRW has used that challenging route, and I wanted to show how to do it safely.

And as it turned out, Waltham’s local community riding group, Bike Together Waltham, was going to use the same route. I was a bit surprised, as this is a motley crew of riders, but I saw an opportunity. A group ride can show how it is not only possible, but reasonably safe, to take on challenges.

So I reached out to Saul Blumenthal, a leader in Bike Together Waltham, and invited him to ride with me so he could later coach the group. He took up my invitation.

Here is video which Saul and I recorded of our ride.

Three days after the demo ride, the group rode Winter Street as part of an evening ride at dusk. Saul gave appropriate instructions at the start and during the ride. The group understood my unusual lane choice, was well-equipped with lights, rode double file when controlling the travel lane, and mostly held together. All in all, I think that the ride went well.

It can’t be expected that an informal community group ride will display the order and discipline of a French randonneuring ride or CyclingSavvy urban riding practice. But it is in the nature of the learning experience that not everything is perfect. I am suitably impressed with how this random group of riders handled the challenge of Winter Street.

Saul shot video of the group ride. As you watch it, I’d like you to note what you think went well and what might have gone better. I have some debriefing comments following the video, which you may compare with your observations.

OK, A few things might have worked better. I shared the following notes on the group’s chat after the ride and got a positive reception:

One boy (yellow shirt, gray helmet) who appeared to be about 10 years old had good bike handling skills and endurance, but no lights. "Frog lights" which are powered by button batteries and attach with rubber straps cost only a couple of dollars each.

I rode for decades in Boston-area traffic with small battery and generator lights with incandescent bulbs, no brighter than these. My lights, aimed level, worked fine to alert other road users when riding under streetlights and urban light pollution. The frog lights are at least as bright. My friend Pam Murray rents these lights before evening rides which she organizes, and refunds the rental if the lights are returned at the end of the ride. I suggested that Bike Together Waltham adopt the same strategy for riders who arrive without lights and donated a few of them to the group.

On the other hand, too bright: one rider had very bright headlight in flash mode and aimed upward, a glare hazard. You can see it in Saul’s rear view in the video and then see the headlight’s beam reflecting off the back of a rider ahead.
A couple riders stayed close to the right-side lane line when we were in the leftmost lane. Being a bit farther into the lane would have placed them farther from high-speed motor traffic. The lane was plenty wide to allow riding double-file without crowding the right edge. I am wondering whether the ingrained habit of edge riding had gotten to these riders to the extent that they didn’t realize that the edge in this case was on the left!
The group merged from the front rather than using the "got your back" technique for lane changes, where the sweep starts to change lanes first. Making this work requires more preparation so everyone knows to do this. It wasn’t a problem in this case, but a more compact and orderly lane change looks better.
It could have worked better to split the group into two in advance of the climb in this segment, given the number of riders and that a group of three (including me) was slower than others and formed a second group.

No bike ride is completely without risk, or goes perfectly as planned. Taking on challenges is the way to expand horizons. I have seen a significant uptick in the challenges which Bike Together Waltham will take on, and in meeting them. My ride with Bike Together Waltham was a learning experience, for the group, and for me.

2025 Annual Member Meeting Recap

Wheel People — Thu, 25 Sep 2025 17:59:16 GMT

The club's Annual Meeting took place on Sunday, September 14, 2025 at 4:00 PM on Google Meet. There were 13 CRW members present.

Randolph Williams presented information on the club that included Financial Information, Rides, Membership, Volunteering, etc. See the Slides from the presentation HERE.

Board members in attendance responded to the following comments/questions from members:

Recurring Rides - how are they determined?

39 unique named rides have been done more than once this season. This includes rides with the same title in the past year, and this includes “tags” associated with rides.

More clarification about recurring rides was requested by a member: ideally anything that happens weekly or monthly should be included as a recurring ride.

Whatever happened to the weekly rides from Cutler Park?

The Needham, Dover and Beyond with 3 routes now goes once a year. It would be great to do again, but it needs someone to take the lead.

Are there plans for a special edition jersey for the CRW 60th anniversary?

Yes! That is in the plan!

Regarding Board and Grants activity - in the past, standards were developed for grants to be made; is that information available to the current Board?

That information will be relayed to the current Grants Committee by the member.

What general grants were distributed in FY 2024?

- Mass Bike
- The Bike Connector
- Worcester Earn A Bike

Century grants

Grants are provided to non-profit organizations who provide volunteers/support to the Century rides. In 2024 these included:

- National MS Society
- Bikes Not Bombs
- New England Classic Charity Bike Tour
- Friends of Mattapoisset Bikeway
- Eastover Reservation Trustees
- Our Lady of Lourdes Hospitality
- Stow Bike for the Woods

Where can financial information be found for the club?

It is filed with the State. The Board will provide links and information.

Members expressed appreciation for all the work that is done including newsletters, rides, etc.

It has been nice to see that “no-drop” rides are increasing the number of participants.

It would be helpful to expand locations where weekend rides are held.

Bagel and a Witch: The 4th Installment in the 2025 CRW Classics Ride Series

Amy Juodawlkis — Wed, 24 Sep 2025 17:18:23 GMT

By Nina Siegel and Harold Hatch

This ride series is meant to highlight some of the “best of the best” routes that have been created by CRW Route Developers/Ride Leaders over the club’s nearly 60-year history. Familiar to long-time club members, some routes have been running annually since 2010 while others haven’t been offered recently. This season we focused on rides that featured 3 or more routes. With beautiful roads, multiple speed and distance options, including a welcoming 10-12 mph pace, these routes offer something for everyone in CRW, new and long-time members alike.

We have featured in WheelPeople articles the Route Developer and/or Ride Leader and what it is about their ride that makes it special to the club. You’ll find notifications in Chain Link and club social media channels when the rides are posted on the Events Calendar. Please join us as we celebrate what our Club has to offer in its long history of riding.

AND NOW – OUR FOURTH CLASSIC FEATURE!

Meet Melinda Lyon

Melinda Lyon is leading Bagel and a Witch Sunday, October 26, 2025 at 10 AM out of Boxford, MA.

Could you tell us a little about yourself?

I am a local, grew up in Acton, attended Acton-Boxborough Regional High School then onto BU for a physiology degree. Robye Lahlum is from Valley City, North Dakota and we met at an AMC Pinkham Notch bike repair workshop. We eventually found our way to Boxford , where we have lived for nearly 40 years. We both commute to work, though in opposite directions.

Cycling right out our front door is our favorite way to start a ride. Long rides and lunch with friends is my fun way to ride. I found I always got stronger the longer the ride, so I realized that was my calling. I have been involved with Randonneuring since 1990 which was perfect training for Paris-Brest-Paris and I rode in six PBP’s and was Premier Randonneuse in two. I spent years with very long training days in the saddle and have been in other rides as well.

I ride differently now. I no longer do brevets or ride more than 4 or 5 hours at a time as I’ve had my share of repaired parts in recent years: ankle, knee, humerus – the usual jumble of an athletes’ life. I lead a number of rides annually both road and gravel. My weekends are typically split with 1 day as my long ride 4-5 hours on my own and the other in my garden. Our garden has expanded in the past few years and we now grow enough produce to feed ourselves for about 6 months of the year. Occasionally a friend will ask if they can scoop some bounty. My usual response is along the line of “if they didn’t work the land no bounty”. I probably couldn’t go back to all that time spent on the bike now…

How long have you been riding with CRW?

We first read about a CRW ride in The Boston Globe being run out of Winchester in 1984. Jacek Rudowski asked about our cycling credentials when we showed up! And from then on it was all about riding as many weekend rides, weekend tours, and the Tour of New England and being out all day with friends, having lunch and sometimes dinner. You called 325-BIKE to get the upcoming weekend rides outside of the newsletter back then. I created the North to New Hampshire ride which has since transformed into the current Spring Century.

What kind of rides do you enjoy the most?

I like long rides with friends, a solid pace out to enjoy lunch, a PB&J in my pannier on Littleton Common or beer and crabs at Woodman’s in Essex, have fun and then a nice ride back. Sharing interests about ‘NHF’ Not Having Fun? Stop. Get rest. Ride tomorrow. What keeps the blood pressure down better than that?

Back when I started this route – when everyone was riding from their homes and sharing their rides with everyone – it was “I have this ride and I love it. I’ll set it up”. And yes, I do like lunch so we stop for bagels on the ride usually at Abrahams in downtown Newburyport. Zumi’s in Topsfield for the short route is the cycling hangout. The route is basically the same as it was from the beginning. Some people show up in costume and its fun. The long route can be windy as it goes out onto Plum Island but it is beautiful. I ride these roads all the time so I have altered the routes as necessary to accommodate how the area has grown and some roads have changed over the years.

What makes it special so that you want to continue to lead the Bagel and a Witch?

It’s a beautiful area in my neighborhood. I love that all three distances give riders an opportunity to experience such charm and it just never gets old.

Nina adds: I found a quote of Melinda’s from an article on the Seven Cycles website, undated, which strikes me as a true picture of Melinda: “First and foremost, randonneurs are always polite; you can ride hard, but your speed remains secondary to consideration for everyone, whether it’s another rider, a course volunteer, a motorist, a citizen with no affiliation with the event, or your own safety. In races, other riders try to drop you; in randonnees, your company is a welcome part of the journey. The course itself is the daunting competitor.”

REGISTER FOR BAGEL AND A WITCH

************************************

We hope you have enjoyed CRW's Classics Ride series in meeting and riding along again or anew with some superb CRW ride developers and ride leaders.

2025's Classics were:

It was wonderful fun. Keep seeking out your own Classic.

Let’s Ride!

Looking ahead to next season: If you would like to have one of your routes featured as a CRW Classic in the future, please reach out to Nina (ninasiegel7@gmail.com) or Harold (haroldhatch@yahoo.com).

Paceline Clinic - October 11

Amy Juodawlkis — Mon, 22 Sep 2025 00:26:49 GMT

Saturday, October 11, 2025 | 9:00 AM | Lincoln, MA

The Northeast Bicycle Club is happy to provide instruction on paceline riding for CRW members. This is a CRW members only event. Those who have always wanted to ride a paceline will be shown how to do this safely and effectively within small groups of about 5 each. Speed is NOT the objective for this instruction session, rather we want to get people feeling comfortable riding more closely together, get everyone to ride safely and predictably, and how to exchange the lead rider for each paceline.

Hone Your Skills Before the Century!

The very next day is the Cranberry Harvest Century. Groups of riders will be riding pacelines. Have the confidence to join a well-organized, efficient paceline!

Why Cyclists Ride in Pacelines

The reason is, as any cyclist knows, riding into a headwind is harder than riding in no wind. Riding in a draft (e.g., behind a truck or school bus or another rider) makes riding easy. So, if five riders wanted to ride faster and more efficiently, they should share the load of breaking the wind for the group. Each rider should take turns riding at the front doing most of the work, then drop back and spend the rest of the time in the draft taking it easy. Once you experience this, you'll have an "Aha!" moment. (By the way, we're not advocating drafting trucks or school busses.)

Session Description

It is assumed that participants have little or no previous experience riding in a paceline. We will break into small groups and assign an NEBC instructor for each group. In the parking lot, we will start with a lecture on the responsibility of the lead rider, expectations for rider predictably, the importance of group communication, and how the group should behave on trafficked roads. We will demonstrate how (and when) the lead rider exchange is to be performed. Then each group will ride to a mile-long stretch of road nearby to practice this technique, including the exchange of lead riders. The instructor will accompany the group, providing tips, critiques, etc. At each end of the road we'll stop to turn around and discuss how to improve the group's performance.

Note that the road session will not be fast, so you may not feel the full advantage of pacelining. But with practice, as you and your fellow riders gain more experience and speed, you'll have your "Aha!" moment.

Limited Attendance!

Only 10 riders are allowed to be part of this clinic. Sign up today!

REGISTER HERE

September 2025 Featured Photos

Amy Juodawlkis — Sun, 21 Sep 2025 23:47:15 GMT

***SHARE YOUR RIDE PHOTOS WITH CRW!***
Email them to: media-share@crw.org

Tour of Martha's Vineyard, September 20.

Ride Recap: North Shore Lobster Loop

Wheel People — Mon, 25 Aug 2025 20:45:55 GMT

By Ken Schwarz

CRW debuted a new seaside route on Saturday, August 23 with the North Shore Lobster Loop, a figure-eight ride through Essex, Gloucester, and Rockport. Starting and ending at Woodman’s of Essex—the mother of all lobster shacks—the ride delivered everything it promised: ocean views, rolling hills, and a proper lobster-roll finish.

We set out at 9 AM, intent to make it back just in time for that well-earned lunch. The loop covered 44 miles with 2,300 feet of climbing. No single climb was high (the tallest peak just 130 feet), but the route packed in plenty of short, punchy rollers that kept riders honest. At mile 20.5, the adventurous took the unpaved spur to a hidden beach, while others stayed on the main road to rejoin the loop a mile later.

Midway through Rockport, the group paused in town at The Ice Cream Store and the Bean & Leaf Café, a well-timed chance to recharge and tempt riders into spoiling their appetites for lunch! (Nobody succumbed.)

Back at Woodman’s, riders dug into mountains of seafood. Katie seemed worried that she may have ordered too much fried food but fortunately Ken and Matt were sitting nearby and able to help her out.

The day couldn’t have been more spectacular. Clear skies, dramatic seas, and great CRW company made the miles fly by. Hopefully we can turn this ride into an annual CRW summer tradition.

Volunteer Spotlight: Lisa Najavits

Wheel People — Mon, 25 Aug 2025 20:17:18 GMT

Where did you grow up? Where do you live now?

Metuchen, NJ / Newton, MA.

How long have you been cycling, and what initially got you interested in the sport?

Since the early 1990s when I moved to Boston. Initial interest? Wanting to explore the area, seeing a lot of cyclists riding, and the memory of my first bike as a kid— pink-and-purple with tassles on the bar ends.

How long have you been a CRW member?

I rode with CRW for a few years in the early 1990s, then rejoined in 2017.

How many miles do you typically ride per year?

1500-2000. But my real metric is, “Whoever has the most fun, wins.”

What is your greatest cycling accomplishment?

I’ve biked all over the world—Vietnam, Cuba, many parts of Europe and the US (Death Valley was one of my favorites). That’s not an accomplishment per se, but biking vacations are my love language.

What is your favorite route to ride?

Rides that start around Carlisle/Concord; it’s like being back in the 18th century with the farmland and small towns.

What is your favorite post-ride food or drink?

Anything that lists “sugar” or “caffeine” as ingredients.

What is your best advice for a new club member?

The club has changed a lot over the years to encompass a wider range of cyclists. Find your level, find your people.

In what capacities have you volunteer(ed) for the club, and for how long?

Ride leader since 2017
Board member 2019 to 2021
Century volunteer several times
VP of Volunteers (2021)
Communications committee lead (2020)
I co-founded the CRW diversity group in 2020 with Randolph Williams, which turned into the New England Cycling Coalition for Diversity.

What led to you becoming a Ride Leader?

I thought it would be nice to have more rides leaving from closer into Boston.

What ride(s) do you lead? Can you tell us a bit about that ride?

The “Donut” rides that leave from Newton: Newton-Weston and Newton-Dover. Each has 3 lengths from 20+ miles to 50+ miles. There’s an option to join the social time prior to the ride at the Dunkin next to the ride start (free donuts!).

Are you planning any new ride(s) this year?

Always open to new routes, but nothing specific.

Anything else you want to share about yourself or cycling journey?

Yum, donuts.

Have You Registered for the Cranberry Century Yet?

Wheel People — Mon, 25 Aug 2025 13:58:38 GMT

Sunday, October 12, 2025 | 7:00 AM | College Pond, Myles Standish State Forest, Plymouth MA

It’s almost fall, which means it’s almost time for CRW's annual Cranberry Harvest Century! Starting at Myles Standish State Forest in Plymouth and traveling past the cranberry bogs in Rochester, Wareham, Carver and Acushnet, the Cranberry Harvest Century is a fully-supported event offering 35, 53, 65, and 100-mile routes.

Newsflash: We are hoping to add a gravel route. Stay tuned!

REGISTER FOR THE CRANBERRY HARVEST CENTURY

Calling all CRW Ride Leaders!

We are looking for ride leaders for a variety of pace groups, for distances between 35 and 100 miles. Pace groups offer a fun, social way for riders to push themselves and go faster. Help make this century our best yet and lead a group! Pick a route, a pace, and a start time, and be a part of the action!

Two years ago we had eight ride leaders. Last year we had twelve! Can we beat that number this year?

Bonus: If you haven't led a ride yet this year, opting to lead a paced group will earn you the code to register for FREE, AND you will be invited to our end of year volunteer/ride leader thank you party!

If you have any questions or want to lead a pace, or volunteer in any other capacity, contact century@crw.org

Safety Corner: Winter Street (Waltham) Oval Eastbound

Wheel People — Sat, 23 Aug 2025 19:15:15 GMT

By John Allen

A couple of years ago, the CRW Ride Leader ride started and finished at the Craft Food Hall in Waltham. The ride had to cross Route 95/128 to get out to those scenic country roads, and the nearest crossing is the bridge on Winter Street in Waltham, with three lanes westbound, four eastbound, and ramps to the highway. Just west of the highway is the Winter Street Oval, with five lanes westbound and six eastbound over much of its length.

This can sound intimidating! But it doesn’t have to be. I had the pleasure of leading the Ride Leader group out, showing how traffic signals make it possible to time entry to the bridge so there is only light traffic, and I have written about that.

Have you been waiting for the other shoe to drop? Okay, I now have (finally) gotten around to editing my raw video of the return ride through the Oval and over the bridge:

https://vimeo.com/1108489609/f27cccd7ab?share=copy

As the video shows, the strategy which works here is highly counterintuitive. Bicyclists tend to think that staying to the right is best, but that works poorly here because of the large number of entrances and exits, including high-speed highway ramps. Previewing the route in Google Maps satellite view and Street View can be very helpful (you need to do this on a computer screen, or at least a large tablet, to see detail).

The Google Maps exercise will show you the lane configuration and the arrangement of traffic signals. Stepping ahead in Street View, you can often even discern the traffic-signal sequence: the Google camera car was moving as the signals advanced. I performed this for the Oval and the bridge, and you may review it too using the Google Maps link near the start of this article.

As the video shows, traffic signals keep most traffic from entering when you are proceeding through the Oval. Also, another lane besides the one you are using is always available for motorists to go in the same direction. On the bridge, as is often the case on a street with a median, the lane next to the median is the quietest one. It is a left-turn lane onto a rather small two-lane street, and it is long enough that motorists can pass you before merging into it–until you are nearly at the end, and then they can slow and follow you.

But then, what are you doing in a left-turn lane if you want to turn right? Traffic signals hold the key to this. The one before the bridge creates long gaps in the traffic crossing the bridge, so you can merge across to the right, and the traffic signal after the bridge slows down traffic so you can change lanes to the one you need to use (unless, of course, you will be turning left yourself).

If you are riding in a group, it works best here to go double file, and use the “got your back” tactic when changing lanes–the sweep moves out first, so a car won’t break up the group. I have reviewed the Winter Street route with a member of the local Ride Together Waltham group, and ridden it with the group, which mostly did as I had suggested. We got across without any problem.

Winter Street offers one example of how some strategic planning can tame a seemingly intimidating challenge. I should add that I don’t seek out challenges like this for the fun of it. I take pride in being able to manage the challenges, but the point of taking them on, after all, is to have reasonable safety and comfort in getting out to those scenic country roads, and back to the Craft Food Hall for the post-ride refreshments!

Don't Miss the Mattapoissett 50 - September 27

Wheel People — Sat, 23 Aug 2025 19:04:20 GMT

Saturday, September 27, 2025 | 9:30 AM - 3:00 PM | Mattapoisett, Rochester, Carver MA

Get ready for the flattest, fastest 50 miles you’ll ever see! Ride Leader Edward Cheng is offering an 18-19 average mph paceline, with other groups for lower paces and the shorter 30-mile route. Come break your records, ride past the lovely Mattapoissett Harbor, and get ready for the fall centuries!

Start: 9:30 AM, Commuter parking lot, right off Rt. I-195 (Exit 31A), Mattapoisett, across the street from Uncle Jon's Coffee

Finish: 3:00 PM

REGISTER FOR THE MATTAPOISETT 50

Rail Trail Advocacy

Wheel People — Sat, 23 Aug 2025 17:51:49 GMT

By Terry Gleason

This month we are doing a special advocacy article about rail trails (RT). It's not possible to explain all the challenges of converting abandoned rail lines into rail trails without a basic understanding of the rise and decline of railroads. For readers who enjoy history, "From Rails To Trails" by Peter Harnik is highly readable and recommended.

For those waiting for the movie version, a documentary about the rail to trail movement based on Harnick's book will debut on PBS, October 15. Here's a link to the one minute trailer for Harnick's documentary.

The Rail Trail Conservancy (RTC) is the resource for rail trail advocacy. Their RTC Trail-Building Toolbox is a good place to start.

Based on the success, failure, and lessons learned from countless RT projects across the country, RTC established their 'Triangle For Success" list:

Formal Plan of Action
Public Agency to own the (completed) project
Advocacy Organization(s) providing a unified, enduring, and strong public push

Even though these three pillars for success were derived from RT project experiences, it's clear they are appropriate for any public project competing for funds and attention in a political environment.

Alan McClennan, former Arlington, MA city planner once famously quipped "the Minuteman Commuter Bikeway took 18 years to complete - 17 years of politics and 1 year of construction."

The Minuteman Commuter Bikeway is the fifth RT inducted by the RTC into its Rail Trail Hall of Fame, 2008. For a sense of the challenges faced by RT pioneers back in the movement's beginning in the 1970's, take a look at the 15-minute video Revival: The Story of the Minuteman Commuter Bikeway created as part of the 25th Anniversary Celebration of the RT.

Rail Banking

One of the biggest game changers for RT advocates was 'rail banking', created in 1983 two years before RTC was established. When railroads started unloading unprofitable rail lines in the 1960's and '70's through a formal 'abandonment' process, any rail bed parcel obtained as an 'easement' would revert back to the landowner since the easement existed only as long there was train service.

Instead, railroads were encouraged to rail bank their abandoned lines with an option in the future to restore service. As long as there was the possibility of railroad service, the courts ruled that the easements remained. Railroads were content to allow bicycle and foot use in the mean time as long they could unload all liabilities. Adjacent land owners with the easements were very unhappy and sued many times with little or no success.

Dick Williamson

Since the focus this month is on rail trails, it is very fitting to recognize Dick Williamson who played an oversized role in the progress of two important rail trails with significant segments in Sudbury where he resided: the Bruce Freeman and the Mass Central RTs, and who passed away in August. Although a one-time CRW member, I believe Dick didn't partake in many club rides because of his many other activities and duties in addition to his 25 mile daily commute to work at MIT Lincoln Lab for decades.

Visit Dick's Obituary Page for more details and photos.

A gathering to celebrate Dick's life and contributions is scheduled at Davis Field, Sudbury, Sept 14, 3 pm.

Dick Williamson, Sept. 10, 1939 - Aug 9, 2025

Member Travelogue: Cross NH Adventure Trail & Medawisla Gravel Weekend

Wheel People — Thu, 21 Aug 2025 20:52:59 GMT

By Mike Duclos

On 7/30/25, after saying goodbye to everyone at the St. Johnsbury Park n’ Ride following a Worcester AMC Northeast Kingdom four day self-contained tour, and fueling up at the St. Johnsbury Supercharger while doing some food and other shopping, I drove to Moose Brook SP in Gorham, NH. I easily got a nice campsite (midweek) and used the excellent dishwashing sinks for hot soapy water to clean my bike for the next adventure.

On 7/31/25, I rode 1 mi. from Moose Brook SP to the Cross NH Adventure Trail, then about 19 mi West to the end of that cleared section of trail at Pondicherry Wildlife Refuge, and back. It was misty with a low cloud ceiling, but still great scenery, including wetlands and limited mountain views. The trail surface was mostly improved and in good condition, there were some chunky sections with some old, half buried railroad ballast, but no real issues on a Surly Disk Trucker with 38 mm tires, not loaded. I’d have preferred wider, softer tires, but it was very enjoyable in any case. Check out the Story Map and the ride.

Left Gorham at about 1 PM, stopping at the Bethel, ME Visitors Center to chat with the attendant about the Cross NH Adventure Trail. On the way out the door, I met a couple of cyclists headed back to Gorham on the CNHAT with a large flat mountain bike tire and a tiny frame pump, so I loaned them my floor pump. This was about 3 PM, so I hope they made it to their B&B in Gorham. I continued on to the Super 8 in Augusta for some re-packing, etc.

On 8/1/25, stopped briefly at the Augusta supercharger then on to Winslow, ME to pick up Jeanine Libby who is with Maine AMC, I met Jeanine on Don’s MV trips. Jeanine invited me to the AMC Medawisla Gravel Weekend, offering a free stay at the lodge if I would sweep group rides on Sat. and Sun. We are both long time AMC’ers, so we had plenty to discuss on the 2.5 hour drive to Medawisla Lodge, about 25 mi NE of Greenville, ME. A brief stop at the Skowhegan Supercharger allowed us to buy crucial provisions including pretzels and IPA, which we learned we both enjoyed.

Medawisla Lodge, is one of three AMC Sporting Camps located within a 10-30 mi. distance of each other so, it is possible to bike pack from camp to camp, Additionally there are lean-tos, tent sites, as well as other locally owned RV and cabin options. There is a 3 min. professionally produced video overview of the area and the facilities.

There is a red passport sized book called the Gravel Adventure Field Guide that is apparently only available in printed format (I could find no download link here), and it contains a number of example loops with Ride w/GPS files, and descriptions. The Get One link at the top of the page and scrolling down a long way will eventually bring you to AMC / Maine Woods / Moosehead Lake Region guide and a list of businesses in Maine, NH and MA at which a hard copy can be obtained. I have a dozen or so copies if anyone is interested.

Jeanine and I settled into one of the four person bunkrooms. the receipt I received from AMC for the two day stay was $172.22 for 8/1 dinner, 8/2 breakfast, trail lunch and dinner, 8/3 breakfast and trail lunch, for which I was comped for sweeping the two rides. Nice hot showers, very nice lodge with bench type dining space, a gathering space, a lounge area, etc.

Jeanine and I then went out for a ride so I could get a feel for the place. Behind the lodge there is a lake w/ swimming, boat launch, SUPs, kayaks, etc. and more bunk houses / cabins connected by short trails. Most of the riding was on logging roads; we came upon one road grader with a rake stirring things up, and we negotiated a short section of newly laid gravel maybe 3” thick that would eventually be packed by passing motor vehicles, which seemed to be all private cars and trucks. There were no logging trucks in the area at the time, but Jeanine told me we should get well off the road if we encountered one.

Jeanine, who seems to know just about everyone in these parts, met someone she knows on a 4-wheeler from whom we learned the trail ahead was flooded with about 2 feet plus of water, but he said it ‘had a good bottom.’ We decided to press on, expecting we might need to turn around, but we were able to walk on the side in the brush a bit and get by that way without getting our feet wet. I should mention I was riding my Surly Disk Trucker with 38 mm tires at 35/40 psi, and would have preferred wider, lower pressure tires, but it worked well enough.

We enjoyed the IPAs after we got back before the dinner whistle blew at about 6 PM for a very nice dinner, which included vegan choices for those expressing an interest beforehand and for anyone after those who signed up for vegan had their share. Activities for the weekend were described, including a ‘small ride’ and a ‘medium ride’ leaving at 9:30 following a hearty breakfast at 8 AM. The opportunity to first take a pack raft on your bike, then your bike on a pack raft was offered after both ‘small’ and ‘medium’ rides.

The bunkhouses (I recall six rooms of 4 bunks each in ours) did not have bathrooms; it was a very short walk from our bunkhouse to the lodge bathrooms, for which we were rewarded with amazing views of the Milky Way, thanks to AMC’s Dark Sky Park.

I think the low temp the first night was about 40F. It was a bit warmer the second night, but that overnight low temp meant low humidity which was welcome as the day warmed up.

On 8/2/25 I was sweep for the ‘middle ride’. I recall a number of downs and ups that would allow me to gain and keep some momentum for the next up. Generally it was pretty good gravel, with a few rough spots but nothing too challenging, we had no significant mechanical issues.

The ‘medium ride’ arrived back at the lodge later than planned, but Alejandro Strong of Pack Raft Maine was undeterred, giving us about 15 minutes to catch our breath before starting the pack raft adventure.

He first showed us how to roll up and attach a pack raft to our bikes, nominally to the handlebars (the rafts weighted only 8 lbs.) but for those of us who didn’t do such a great job rolling the raft on our first try, the rear rack was a possibility, where I also put my paddle and PFD. We then rode about two miles to another location on Second Roach Pond, where Alejandro showed us how the raft peripheral tube zipper worked so we could store gear like tent, sleeping bag, clothing, etc. inside, no dry bag needed!

Then he showed us how to use a light nylon bag with two sticks attached, connected to the inflation port of the pack raft. Manipulating the open end of the bag with the sticks to ‘swallow’ a gulp of air, then tightening them and compressing the bag was used to inflate the pack raft.

He told us to remove only the front wheel (normally we would remove both wheels, but we were running late) and how to strap the bike and wheel to the front of the pack raft. We then proceeded to inflate our rafts, attach our bikes and help each other move the rafts into the pond. We paddled back to the landing at the Medawisla lodge, helped each other carry the pack rafts onto the lawn, reassembled our bikes and rode the short distance back to the lodge. The timing all worked out well: I had time to take a shower before dinner, which was already in process. One less item on the bucket list!

Early Saturday AM I had noted my car had a flat tire, so after dinner, instead of attending the evening program of music, I made a soap solution, ran my tire inflator till it went up in smoke, then soaped up the tire looking for the leak. From the gauge I saw it was leaking about 1 PSI per minute, and it was remarkably difficult to find the leak. It took me almost an hour.

I tried the plug kit I had, but the cement had dried out and the plug insertion tool was not working very well. Alejandro walked by, offered his compressor and plug kit (if you don’t have a spare tire in your car, I’d highly recommend both a compressor and a plug kit with fresh cement.) With Alejandro’s heavy duty ‘T grip’ plug insertion tool I was able to get the plug in, using his compressor I was able to inflate the tire to about 50 psi, and I left it for the night to join the remainder of the evening program which included a bike repair discussion session Eric of BCOM Maine was holding in the lodge.

Checking early Sunday AM, the tire had held air very well overnight. Alejandro offered to follow us to Greenville where tire repair service might be found if we left at the same time following the Sunday ride.

On 8/3/25 I was again sweep for the ‘middle ride’, which was a bit shorter, but with a bit more elevation gain, and more challenging road surfaces.

Near the start of the ride I told Alejandro his tires looked really low, he said he was going to turn back, but I convinced him to use my frame pump, which provided enough air so he was able to complete the ride.

The pace was a bit quicker than Saturday, the riders seemed somewhat younger, we again had two ebikes in the group, and some of the climbs (and descents) had more loose rocks, gravel, etc. so it seemed to me to be a fair bit more challenging, and I often was well behind most of the group until near the end.

There were a number of interesting climbs and descents, washed out bridges and road sections. I was riding a Surly Disk Trucker with 38 mm tires (unloaded), a bike primarily intended for loaded touring on much smoother surfaces. It was all manageable but I did a fair bit of walking both up and down. We stopped at First Roach Pond and some of us went wading: iI’s a beautiful spot. A short time later Henry from Greenville broke a spoke on his ebike. I lent him my spoke tool and he easily removed it. From Henry I learned there was no garage open in Greenville on Sunday to repair my car tire, so I hoped my plugged tire would hold for the entire ride home.

One rider with tubeless tires had a flat which he tried and failed to fix with a plug, it appears there was little to no sealant left in the tire, so a tube provided by another rider was quickly inserted and we were soon rolling back to the lodge.

When we returned to the lodge, my car tire was still holding air so we took showers, and when Alejandro had all his pack rafts loaded into his vehicle, he followed us back to Greenville. There is now a NACS charger in Greenville, so we did a bit of grocery shopping for the ride home while charging, then headed back to civilization.

On the ride back Jeanine and I discussed the weekend. She had a goal of getting some people from different chapters up to Medawisla to see what it and the other lodges provided, ride the gravel, enjoy the ponds, and bring back some first person information to other AMC chapters about what the place is like, which I’ve tried to do here.

One thing we discussed is maintenance on the roads (e.g. rake dragging behind a road grader, laying down more gravel, which appeared to happen in about 3 inch thick layers, so riding that was slow and challenging in the short bit we hit on Friday) and the importance of making road condition information available to those who wanted to ride there, something the AMC should be working on, I think. I think there is some ‘local knowledge’ about road conditions, e.g. for the Sunday ‘middle ride’ Eric was clear in describing that some of the roads had not been maintained in quite some time, and so would be more of a challenge.

Some of the fondest memories of this trip include the long tables in the dining area, where people just randomly mixed together and talked. I met someone who lives in a town adjacent to my home town, a couple of gravel racer types from mid-coast Maine, and a variety of others, all sharing a common interest in riding gravel, and otherwise enjoying the area using the available SUPs, kayaks, hiking trails, etc.

The stars at night were spectacular. It was really quiet. There is no Internet or cell coverage. It really feels remote and disconnected from the world, and I found that to be very attractive. The food was really good, the additional things like the packrafting / biking, the evening slide shows, discussion of bike maintenance and other entertainment all served to enhance the total experience.

There are two more 2025 Gravel Cycling Weekends, this year: 9/19-21/25 and 10/3-5/25 and I’d encourage anyone interested in what I’ve described above to check them out, see Medawisla Summer Trail Map.

Hopefully this gives you a flavor of the experience, it was a most enjoyable adventure, if you have any questions don’t hesitate to get in touch.

Mike Duclos

mduclos1@icloud.com

2025 Climb to the Clouds Recap

Wheel People — Tue, 19 Aug 2025 15:29:27 GMT

Another Successful CTTC in the Books

124 CRW members joined the 2025 Climb to the Clouds on August 3. Riders enjoyed four led groups, and sweeping was provided by new member Kat Chang.

"As usual, registration went off without a hitch thanks to our tech geniuses and Wild Apricot," said VP of Rides John O'Dowd, "Riders were checked in and rolling within approximately 30 seconds of talking with one of our volunteers."

Many thanks to all who rode, volunteered for, and planned this amazing event!

CRW Board Update: July 2025

Randolph Williams — Thu, 31 Jul 2025 04:18:21 GMT

The Charles River Wheelers Board met on July 13th to approve key policies, honor longtime volunteers, and advance several member-focused initiatives.

Financial Growth and Investment Strategy

CRW's financial position continues to strengthen. The Board approved moving up to $35,000 from the money market account into investments, optimizing returns on club assets. Directors also formally appointed the Investment Committee with Amy Juodawlkis, Eliott Morra, and Larry Kernan to oversee long-term financial planning.

New Partnership Framework Approved

After months of development, the Board unanimously approved CRW's comprehensive Partnership Agreement policy. This framework will guide future collaborations with cycling businesses and organizations, ensuring all partnerships provide clear member benefits while maintaining the club's integrity.

A proposed exclusive agreement with Conte's Bike Shop was tabled until 2026 to allow for further refinement of terms that better serve member interests.

Honoring Service and Leadership

The Board recognized Butch Pemstein's years of dedicated service as General Counsel with the prestigious Ralph Galen Service Award. As Butch transitions from this role, the club is seeking a new VP of Legal Affairs from the membership.

Progress continues on the Eli Post Memorial Bench project, with letters of support secured and the formal application being submitted to Chelmsford's Monuments and Memorials committee.

Riding Season in Full Swing

Summer programming is thriving with the return of the popular Norwellian Ride series. Plans are underway for paceline training sessions in August and September, with potential partnerships with Pedal Power in Acton for both training and ride starting locations.

Century Event Enhancements

The Climb to the Clouds Century will feature WheelWorks providing professional support services. To improve the experience at all century events, the Board approved purchasing five professional bike stands for registration and maintenance areas.

Fall Planning Begins

The Board outlined preparations for fall activities, including:

Board Elections: Nomination procedures will be detailed in the August WheelPeople
Annual Meeting planning
Cranberry Century preparations
Grant program review

Communications Update

The club continues seeking a new WheelPeople editor to help manage our growing communications needs. Members interested in this volunteer opportunity are encouraged to contact the Board.

The next Board meeting is scheduled for September 7th, focusing on annual meeting preparations and fall programming.

August Ice Cream Rides!!!

James Juodawlkis — Wed, 30 Jul 2025 11:43:37 GMT

Erickson's Ice Cream Ride

Saturday, August 9, 2025 | 9:00 AM | Around Wachusett Reservoir

Join us for a scenic ride around Wachusett Reservoir and finish it with free ice cream at Erikson's Dairy! Choose from three routes: 58 miles (includes reservoir loop + Wattaquadock Hill climb), 37 miles (omits reservoir), or 24 miles (omits both reservoir and hill).

Start: 24 Sudbury St, Maynard MA at 9:00 AM (Erikson's opens at 11am)
Finish: approximately 2:00 PM at Erickson’s Ice Cream

This is a limited rider event so sign up early!

Important: We do not start at Erickson’s!

REGISTER FOR THE ERICKSON’S ICE CREAM RIDE

Women's/Nonbinary Kimball's Ride

Sunday, August 24, 2025 | 9:30 AM | Through Carlisle, Concord, and Westford

The CRW Women's Program invites women, nonbinary, and female-identifying cyclists for a scenic 26-mile no-drop ride through Carlisle, Concord, and Westford, ending with free ice cream at Kimball Farm!

Start: Kimball Farm Carlisle, 343 Bedford Rd, Carlisle MA at 9:30 AM PROMPTLY
Parking: FAR RIGHT parking area under trees (please arrive no earlier than 9 AM)
Finish: approximately 1:00 PM at Kimball Farm Carlisle

The Women's/Nonbinary Program's goal is to invite more women, nonbinary, and female-identifying folks onto the road, foster connection with other women in the club, and act as an on-ramp to other co-ed areas of the club. Feel free to contact the ride leader via email if you have any questions about this ride or the Women's/Nonbinary Program in general.

REGISTER FOR THE WOMEN’S/NONBINARY KIMBALL’S RIDE

Your Club Needs You: Run for the CRW Board!

James Juodawlkis — Tue, 29 Jul 2025 01:17:36 GMT

Charles River Wheelers is powered by passionate cyclists who volunteer their time and energy to make our club the vibrant community it is today. This October, we'll be holding our annual board elections, and we're looking for dedicated members like you to step up and help shape the future of the club.

Serving on the CRW Board is an incredible opportunity to give back to the cycling community while gaining valuable leadership experience. Whether you're passionate about organizing rides, welcoming new members, improving member services, advocating for cycling infrastructure, or fostering inclusivity within our club, your voice and vision can make a real difference.

Why Should You Consider Running?

Board service offers the chance to work alongside fellow club members to tackle challenges and opportunities. You'll help guide strategic decisions that impact our 1900 members, from planning signature events to developing new programs that welcome cyclists of all skill levels. Joining the board is an opportunity to deepen your connection to the club and the broader cycling community.

We are especially looking for candidates with skills or interests in sustainability, community organization, event management, logistics, finance, communications, technology, regulations, education, or community outreach.

Ready to Throw Your Helmet in the Ring?

The process to become a candidate is straightforward, and we're here to support you every step of the way:

To become a candidate:

Eligibility: You must be a CRW member in good standing at the time that the election closes in early October.
To learn more: read the CRW Bylaws and join the (optional) virtual Prospective Candidate Info Session in September (date to be confirmed).
Declare your candidacy: Update your member profile to self-declare as an Active Candidate and submit a Statement of Candidacy explaining why you want to serve on the Board. Make sure you have a photo in your profile.
Attend the optional "meet and greet": There will be an optional Meet the Candidates online forum in September (date to be confirmed).

What's Next?

Don't let this opportunity roll by! Whether you've been with the club for ages or are a new member with a fresh perspective, your unique experiences and ideas can help CRW continue to grow and thrive.

If you're on the fence about running, we encourage you to attend the Prospective Candidate Info Session: it's a low-pressure way to learn more about board responsibilities and connect with current board members.

For questions about the election process or board service, don't hesitate to reach out to Barbara Jacobs at barbara.jacobs@crw.org or to any current board member. We're excited to see who will join us in leading this amazing organization forward.

Storage Space Needed!

Wheel People — Tue, 29 Jul 2025 01:16:00 GMT

Calling All Club Members!

CRW is currently seeking a generous member who might have garage or barn space available for storing event equipment.

What We Need:

Secure, dry storage space (approximately 10x10 feet minimum)
Easy access for loading/unloading equipment before/after events
Protection from weather and moisture
Close to Rt 95

What We Store:

Event tents and canopies
Registration tables and chairs
Safety cones and barriers
Bike racks
Club banners and signage
Basic tools
Non-perishable food in storage bins

What We Offer:

Willing to pay reasonable monthly rent; we would appreciate a discount!
Club recognition and gratitude

Have space to share? Even if you're not sure it's suitable, we'd love to hear from you! Sometimes creative solutions work better than we expect.

Contact century@crw.org if you think you can help us out. Thank you!

Volunteer Opportunities: 60th Anniversary Chair & WheelPeople Editor

Wheel People — Tue, 29 Jul 2025 00:12:01 GMT

60th Anniversary Committee Chair

Next year is the club’s 60th Anniversary and we want to make it a special occasion!

If you’ve got some leadership and organizing talent, this could be the position for you! This position requires a self-motivated individual who will coordinate all anniversary celebrations including events, merchandise, and promotions that honor our 60-year legacy. You’ll also help put together a team to assist. A more detailed job description can be found here.

WheelPeople Editor

Share your passion for cycling and CRW!

We know no one can really replace Eli Post, the club's long-time, dedicated WheelPeople editor. The club is looking for someone to keep Eli's vision for our monthly newsletter alive and thriving.

This position involves working with an editorial team and our content creators to plan the monthly newsletter, layout and finalize submissions, and publish in our online format.

This is a great role for someone with writing and editing skills, some computer savvy, and a dedication to keeping our members informed and entertained with cycling-related content and up-to-the-minute club news.

If you’re interested, please reach out to volunteering@crw.org. And don’t worry — there’s a very supportive board with lots of experience to get you started in either position, and answer your questions as they come up.

Thanks for stepping up to help out CRW!

Safety Corner: Rotary Safety

Wheel People — Tue, 29 Jul 2025 00:11:00 GMT

By John Brooking

(This month, I turn to an article by my friend and fellow CyclingSavvy instructor John Brooking, who lives in Maine. – John Allen)

Two Cyclists Ride into a Rotary Intersection...

It is generally pretty simple for cyclists in a rotary intersection to use the general travel lane, as a normal vehicle driver. Many modern roundabouts, especially single-lane ones, have design speeds under 25 mph, making it easy for even casual cyclists to share the lane with motorized traffic. Other posts on the Savvy Cyclist blog and in the Safety Corner have introduced roundabouts, compared them to older-style rotaries, and discussed some technical details. This post illustrates the different experience for a bicycle driver versus an edge rider in an older-style rotary (the New England name; called a traffic circle elsewhere in the USA). The one described in this article is in Kittery, Maine (see Wikipedia article), but there are plenty of similar ones in eastern Massachusetts.

We did not stage the video in this article, and we do not know the identity of the edge rider; a lane-riding CyclingSavvy instructor rode it in preparation for a 2014 course in Portsmouth, New Hampshire. The rotary was a large, older one whose one lane was wide enough for entering and exiting drivers of smaller vehicles to pass to the right of a bicyclist riding near the center island.

https://vimeo.com/1101999727?share=copy

The Edge Cyclist

To review what happened in the video:

The lane-using cyclist entered the rotary.
Congestion became apparent at the second exit after the cyclist entered.
As the congestion cleared, the cyclist's video shows an edge cyclist waiting ahead of the exit for a red car, which exited.

Presumably, the edge cyclist did not intend to exit there. Apparently, the driver of the red car saw him and did not want to hit him. The driver slowed, evidently to wait for the cyclist before crossing his path. Meanwhile the cyclist, being unsure if the motorist was going to stop, also slowed. The two may even have gotten into a "waving match" before the driver went on.

The path of an edge-riding cyclist in a rotary or roundabout.

With the cyclist riding at the edge, the rotary essentially functioned as if it had two lanes, with motor vehicles using the left lane and the edge cyclist using what was essentially an invisible bike lane on the right.

This type of lane use sets up a potential conflict over right-of-way at every entrance and exit, exactly as shown in the video:

Conflict points in this rotary.

What About a Lane for Cyclists in a Rotary?

This is exactly the conflict which placing an actual bike lane around the edge introduces.

Some places have bicycle infrastructure more heavily integrated into roadway design, with bikeways separated from the travel lane, like a sidewalk. The crossings are also more perpendicular than the angled crossings set up by the edge riding shown above. The distance between the circular roadway and the crossings creates a bit more time for motorists to see bicyclists before crossing their path. This distance also creates better angles for both operators to see each other on the approach. However, a cyclist using such infrastructure needs to be aware that the potential for conflict still exists. Geometry and paint only somewhat mitigate the conflict potential. A video in another post offers an example of this treatment.

The Savvy Cyclist

The cyclist using the travel lane is in line with the rest of the drivers:

The path of savvy cyclists in a rotary intersection.

This lane position offers several advantages:

The cyclist is easier to see, where drivers are already looking for other traffic.
Riding in the center of the lane prevents motorists from passing cyclists in a rotary. The "two lane" right-of-way confusion and potential for conflict does not occur.
Lane position also serves as clue to whether the cyclist is continuing around the circle or preparing to exit.

A cyclist preparing to exit can begin moving to the right, communicating the intention to exit. A right-turn hand signal is useful in a larger rotary such as this one. If this were a modern two-lane roundabout of similar width, drivers are supposed to exit from the inner lane if passing the first exit, but merging to or toward the outer lane before exiting may actually be preferable, as described elsewhere.

In theory, a shoulder check to the right should not be necessary when preparing to exit. The centered lane position should prevent a motor vehicle from passing on either side. However, if the lane is very wide, and the cyclist has been riding between the middle and the left edge of it to prevent left-passing, it can't hurt to check to the right before moving. Constant awareness of surrounding traffic is always a good idea: a silent electric motorcycle or e-bike could be passing on the right.

As usual, riding as a vehicle driver, using the same rules, same lanes, and similar lane position (modified by the flexibility of driving a narrow vehicle), will serve the cyclist well!

An Update on Cycling in Kittery

In a 2017 construction project, bikeways were added around the outside of this rotary. The bikeways will be more comfortable for casual cyclists, but again, the potential for conflict always exists. The bikeways increase travel time for motorists who must yield to bicyclists at entrances and exits. Travel times also increase for bicyclists except in some cases if they ride clockwise, increasing complications in transitioning from/to the right side of the road. This Google Street View shows an example, and you may click around to view other parts of the rotary as modified. Some parts of travel lanes were narrowed under the apparent assumption that cyclists would no longer use the circular roadway -- see Google Street Views from 2011, 2017, and 2019. That is a delicate assumption, especially given the increasing popularity of e-bikes.

Volunteer Spotlight: Ann Healey

James Juodawlkis — Mon, 21 Jul 2025 14:38:06 GMT

Where did you grow up? Where do you live now?
A few years ago I moved back to Watertown, my hometown!

How long have you been cycling, and what initially got you interested in the sport?
I've always been interested! I lived on bikes as a kid and spent my first paycheck from my first summer job on a nice 10-speed. I started riding more a few years back when I was giving sprint triathlons a try.

How long have you been a CRW member?
I joined CRW in 2023.

How many miles do you typically ride per year?
1,000-1,500 miles

What is your greatest cycling accomplishment?
The 2024 North to New Hampshire Century was my first-ever century.

What is your favorite route to ride?
I'm a Lexington Revolutions regular; also Jack's Abby, Erikson's, Apple Pi, and Turkey Burner rides. Hard to pick a favorite!

What is your favorite post-ride food or drink?
A sandwich at Jack's Abby, or an ice cream cone at Erikson's.

What is your best advice for a new club member?
There are lots of opportunities to get to know CRW. Volunteering, as a ride leader or for CRW events, is a great way to meet other members. Volunteering is more than just helping out, it's what makes CRW, well, CRW! The club always benefits from new energy and new ideas!

In what capacity do you volunteer for the club?
I am CRW's century volunteer coordinator.

July 2025 Featured Photos

James Juodawlkis — Sun, 20 Jul 2025 18:44:41 GMT

***SHARE YOUR RIDE PHOTOS WITH CRW!***
Email them to: media-share@crw.org

Views from the Lynn ferry on the July 7 Cambridge to Marblehead ride:

Great turnout for pedaling and pizza at the inaugural 7th Wave Brewing ride on July 12:

The Norwellian is Back!

Wheel People — Sun, 29 Jun 2025 00:25:23 GMT

CRW is excited to announce the return of the Norwellian ride!

Mike Togo has recovered from his accident and will resume leading the ride Saturday, July 5. The ride starts promptly at 8:00 am from Norwell High School. See calendar post for details.

The Norwellian Ride is a beautiful ride that includes 32 miles of glorious views of Norwell, Cohasset and Scituate. The route is flat to rolling, with some short but steep sections. It includes the modest cottages on Cohasset's Jerusalem Road, a lighthouse, windmills, beaches, two harbors, and countless other photo ops.

The Norwellian is one of CRW's hidden gems. If you've never done it, give it a try! You won't be disappointed.

"Climb To The Clouds" Volunteer Opportunities Are Open!

Wheel People — Sun, 29 Jun 2025 00:06:37 GMT

By Ann Healey

Not ready to take on CTTC this year? If so, volunteering is a great way to participate in this signature CRW event and support fellow CRW riders!

Please click on the following web link (or copy it into your web browser if clicking doesn't work) to access the signup sheet: https://volunteersignup.org/D4FY4. To sign up, just follow the instructions on the page.

Thank you for volunteering!

Conquer the Climb: CRW's "Climb to the Clouds" Century Returns!

Wheel People — Sat, 28 Jun 2025 23:50:15 GMT

Sunday, August 3, 2025 | Lincoln-Sudbury High School

Get ready to push your limits, CRW members! Our signature "Climb to the Clouds" Century returns on August 3 with the ultimate test of endurance and climbing prowess. This members-only event challenges even seasoned cyclists with demanding terrain including the formidable Mt. Wachusett.

Two Distances, One Epic Challenge

Century (100 miles): Start time 7:30 AM
Metric Century (63 miles): Start time 8:30 AM

Routes are currently being vetted - links will be available soon. Both routes feature significant elevation gain. The century includes the crown jewel climb to Mt. Wachusett, offering breathtaking views as your reward.

Pace Groups for Every Rider

Century: 20 mph group or 16-18 mph group
Metric: Pace group details to be determined

Want to lead a pace group? Contact century@crw.org to get on the roster.

Full Support Along the Way

Three strategically placed rest stops will fuel your journey:

Dexler Drumlin Reservation - 192 George Hill Road, Lancaster, MA
Berlin Orchards - 310 Sawyer Hill Road, Berlin, MA 01503
Mt. Wachusett Visitor Entrance

All stops include porta johns and everything needed to refuel.

Essential Gear

Come prepared for changing conditions:

Rain shell for potential precipitation
Extra layers for cooler descents
Standard cycling safety gear

Start Location: Lincoln-Sudbury High School parking lot, 390 Lincoln Road, Sudbury, MA

NOTE: Limited cell service at start location may affect GPS devices.

Special Opportunities

Missed Your Medallion? Limited century medallions from last year are available.
Ride Leaders: Current leaders who've led a CRW ride within the past year qualify for complimentary registration! Contact rides-vp@crw.org for your discount code.
Want to help out? Access the volunteer sign-up sheet here: https://volunteersignup.org/D4FY4.

Scheduling Note

We know the CTTC overlaps with the Pan-Mass Challenge this year – not ideal timing! Unfortunately, local venue availability and logistics made this unavoidable. We know it's a big weekend for cycling, but we wanted to make sure we could still offer our awesome event this season. For those who can join us, we're looking forward to a great ride!

Ready to Register?

This members-only event is filling up fast. Register now or join CRW today to participate in this incredible cycling adventure.

The Climb to the Clouds Century will test your mettle and reward you with unforgettable views. Are you ready?

Safety Corner: The Growing E-bike Safety Challenge

Wheel People — Fri, 27 Jun 2025 18:12:18 GMT

By John Allen

I am all in favor of aging CRW members’ riding e-bikes, as I indicated in an earlier Safety Corner article. You might see me more often on club rides once I acquire one!

Most e-bike riders operate their vehicles responsibly. However, the combination of powerful e-bikes and inexperienced operators, often teenagers, is creating safety issues. Let’s look into some background.

There are three classes of e-bikes, according to a system established by the industry lobbying organization PeopleforBikes. As of 2024, those categories have been lobbied into law in most states, as shown on a PeopleforBikes map:

The three classes are:

Class 1: pedal assist only, top assisted speed 20 mph.
Class 2: pedal assist and throttle, top assisted speed 20 mph.
Class 3: pedal assist only, top assisted speed 28 mph.

Motors of all three are limited to 750 watts – one horsepower.

The Massachusetts Legislature took a conservative approach with its 2023 amendments to the traffic law, and did not recognize Class 3 as bicycles -- but they are still sold and used here.

A traditional gasoline-powered motorized bicycle is restricted by law and mechanically to a top speed of 30 miles per hour. A Class 3 e-bike has essentially the same performance. Beyond that, kits to hack an e-bike to exceed its rating are available over the Internet, as are bikes which exceed the performance limits. These machines are effectively electric motorcycles, but they look like e-bikes and are sold and ridden without licensing, registration or required safety equipment.

All of these, whether legal or not, are quiet, unlike gasoline-powered motorcycles. This stealth factor creates safety concerns when they are operated by inexperienced riders on sidewalks and paths. The risk extends beyond just the riders themselves.

This issue came to a head for me on Thursday, June 12. I was riding my bicycle legally, as I do, in downtown Waltham. A rider on what appeared to be an electric motorcycle was riding haphazardly, going around blocks on sidewalks, at 20 mph easily.. He zoomed past storefronts where people could easily have stepped out into his path. He rode past me three times on different streets. One time, I called out "hold it," but I couldn't block him and he kept going. I was concerned enough for the public’s safety to phone in a report to the police.

Communities and police are beginning to take action on this issue, especially in California. Action here in Massachusetts has reached as far as the establishing of a 15 mph speed limit on parts of the Minuteman path. And e-bikes are prohibited on sidewalks and most other off-road environments except for paved paths. But we need to go further with both education and enforcement to prevent serious accidents that could harm both riders and others.

Most bicycling advocacy in the USA still promotes infrastructure which is unsafe at the speeds these machines achieve.

For comparison, let's see what the European Union does. It has three categories of e-bike, but they are not the same.

Pedelec: pedal assist only. Top assisted speed 25 km/h (15.5 mph and power 250 watts – 1/3 horsepower, no more than a fit bicyclist can produce. These are intended to fit in with typical utility bicyclists on urban roads and bikeways.
L1e-A: “Powered cycle”: top assisted speed 15.5 mph, but the motor may have up to 1000 watts. This is for cargo bikes and delivery vehicles whose extra weight requires a more powerful motor.
L1-e B: “Two-wheel mopeds” which include the Speed Pedelec: Pedal assist only, top assisted speed 45 km/h, which is 27.9 mph. Power is limited to 4 times that of a human rider, for practical purposes, 1000 watts. These are substantially the same as the US Class 3 but a helmet, licensing and registration are required. These are treated as mopeds, not bicycles, and are expected to be ridden on the street.

A speed pedelec and European registration plate.

The European Union got ahead of the e-bike issue, at least in its laws and performance limits. European bicycle culture is very different too, with larger ridership and much of it for daily transportation.

To address the youngest sector of e-bike users, the American Bicycling Education Association has created the Teen EBike Training program (https://teenebiketraining.com) and there is an excellent book for parents of e-bike riders, The Caring Parent’s E-Bike Survival Guide, https://bellemontproject.com/parents.

But with no well-supported nationwide enforcement and education effort, we have a long way to go here to establish consistent order and sanity around e-bikes.

Be careful out there, riding on the path, when you walk out of the storefront, anywhere. Take a good look around and be ready to avoid a collision!

And if and when you can put in a good word for appropriate advocacy efforts, please do!

Ride Into History: Major Taylor Century & George Street Challenge

Wheel People — Thu, 26 Jun 2025 18:52:35 GMT

Sunday, July 27, 2025 | 6:30 AM Start | Winchester to Worcester and back

Get ready for one of CRW's most inspiring rides of the year! The Major Taylor Century combines challenging miles with powerful cycling history, featuring a midpoint stop for the legendary George Street Bike Challenge, the same steep hill where world champion Major Taylor once trained.

REGISTER FOR THE CENTURY

A Champion's Story

Marshall Walter "Major" Taylor was a trailblazer who shattered barriers on and off the cycling track. Born in Indianapolis in 1878, Taylor moved to Worcester as a teenager, drawn to the city's thriving bicycle industry. Training on George Street's punishing grades helped forge him into the 1899 world sprint cycling champion—the first African American to achieve world champion status in any sport. Despite facing severe racial discrimination, Taylor's grace and determination earned him the nickname "The Worcester Whirlwind."

The Challenge Awaits

Our 105-mile out-and-back journey departs from Winchester and features a special midpoint stop in Worcester at the annual George Street Bike Challenge. This 500-foot, 18% average grade monster has humbled cyclists since Taylor's era. The current record stands at just 22.19 seconds.

Key Details:

Start: 6:30 AM sharp from Shannon Beach, Winchester
Pace: Steady 15-17 mph (GPS required, no cue sheets)
George Street arrival: 9:30 AM for photos at the Major Taylor statue
Hill climb window: 9:45-10:30 AM (separate $20 entry)
Finish: ~2:15 PM back in Winchester

REGISTER FOR GEORGE STREET CHALLENGE

Ready to Roll?

This fast-paced century demands preparation and commitment. Pack your repair kit, have the route on your GPS, and be ready to maintain our ambitious schedule. Whether you watch from the sidelines or test your legs against George Street's intimidating grade, you'll be part of an event honoring Major Taylor's memory.

Contact ride leader Randolph Williams with questions, and if you're entering the George Street Challenge, let him know so we can cheer you on!

Cool Rides for a Hot Summer

Wheel People — Mon, 23 Jun 2025 23:39:34 GMT

By John O'Dowd, VP of Rides

The hot summer weather has finally arrived! CRW is lining up some cool non-recurring rides to make your summer cycling experience memorable!

On July 4, we kick off the month with our annual Lexington Revolutions ride (not to be confused with Social Revolutions). Three routes (51, 33 and 19) take you through Lexington, Concord, Carlisle, Bedford, Westford, and Chelmsford, with a break at Great Brook State Park.

Two days later, July 6, Linda and Barry Nelson lead their classic Blue Moon ride out of Medfield. The route covers quiet roads in Medfield, Norwood, Sharon, Mansfield, Foxboro, and Walpole. The long ride adds Norton and Attleboro.

On July 19, Jerry Skurla offers the 5^th Annual Bikepacking 101 Adventure ride. This is a two-day, one night introduction to "bikepacking," which means riding to beautiful locations on mostly unpaved roads, with all gear carried on your trusty bike, NOT your back.

If you’d rather just do a single day ride on July 19, John O’Dowd offers his annual Miles for Myles ride out of Marshfield. Tour the south shore towns of Marshfield, Pembroke, Duxbury, and Kingston, with a stop at the Myles Standish tower.

We kick off August with Gail Ferreira’s and Mike McIlrath’s Lost From the Tiki Bar on August 2. Tour great backroads of northern Massachusetts (and into NH for the 3 longer routes), each including the infamous Lost Lake Drive in Groton. After the ride there’s a celebration (and a swim to cool down) at the Sunset Tiki Bar in Westford.

The very next day, August 3, do not miss CRW’s summer century, the famous Climb to the Clouds! This challenging event offers both a 100 mile ride and metric century option.

On August 9, enjoy CRW’s annual Erikson’s Ice Cream ride (24, 38, and 58 miles). Tour around Stow, Bolton, Berlin, Clinton, Boylston, and Sterling. CRW will reward you with ice cream at Erikson's Dairy in Maynard.

These are just some of the many non-recurring rides coming up with more to be added. These complement our core recurring rides such as the Sunday South Shore Loop, Newton-Dover Donut Ride, the challenging Mighty Squirrel and Tempo Thursday rides, and of course Wednesday Wheelers, Bike Thursday, and TGIF Unwinder to round out your week!

Enjoy the sunshine, good company, and great routes all summer with CRW!

Blue Moon: The 3rd Installment in the 2025 CRW Classics Ride Series

Wheel People — Mon, 23 Jun 2025 23:16:09 GMT

By Nina Siegel and Harold Hatch

This ride series is meant to highlight some of the “best of the best” routes that have been created by CRW Route Developers/Ride Leaders over the club’s nearly 60-year history. Familiar to long-time club members, some routes have been running annually since 2010 while others haven’t been offered recently. This season we are focusing on rides that feature 3 or more routes. With beautiful roads, multiple speed and distance options, including a welcoming 10-12 mph pace, these routes offer something for everyone in CRW, new and long-time members alike.

Be on the lookout for upcoming WheelPeople articles featuring the Route Developer and/or Ride Leader and what it is about their ride that makes it special to the club. You’ll find notifications in Chain Link and club social media channels when the rides are posted on the Events Calendar. Please join us as we celebrate what our Club has to offer in its long history of riding.

AND NOW – OUR THIRD CLASSIC FEATURE!

Barry and Linda Nelson in Croatia, 2014.

Meet Linda and Barry Nelson

Linda and Barry are leading “Blue Moon” Sunday, July 6, 2025, out of Medfield, MA – their favorite lunch spot!

Could you tell us a little about yourself?

Linda and Barry met in Boston during college when friends invited Linda to a weekend gathering. Barry had been cycling through Europe unsupported for 8 weeks before they met, and Linda cycled a bit locally in college. When their son was born, he rode right along on the back of Barry’s bike starting with a child’s seat advancing to a Burley trailer. Their son now rides and has a trailer for transporting his own children on his rides! Barry and Linda were originally riding singles, moved to a tandem as Barry was faster and now are back to singles as Linda prefers the white line and Barry the middle of the road. They used to live in Newton and are now in Weston, which they love. Linda devotes a lot of her time to moving the Fitchburg Rail with Trail (a trail alongside the tracks of the Fitchburg line from Weston to Lincoln, Concord and potentially including Acton to Ayer and Nashua, NH) forward and a shared use path along Route 30 in Weston. Barry volunteers to assist non-profits with their computer systems. They have ridden the Pan Mass Challenge for 30 years.

How long have you been riding with CRW?

They joined CRW in 1990 and have covered a huge array of volunteer positions in the past 35 years both as present ride leaders, and past board members, membership coordinators, and century committee volunteers. In addition, Barry has been a former CRW President, VP, VP rides, Secretary, Saturday rides coordinator, email list moderator, century ride leader, and apparel coordinator. His current position is membership coordinator, a job that Linda held for 15 years. Whew! And what a huge thank you is extended to you both!

What kind of rides do you enjoy the most?

They like to ride in good weather and enjoy a full day of riding when they can. Barry likes the hills, and Linda Likes the flats and the downhills. They like riding with the Wednesday Wheelers. No e-bikes for them yet. When they can’t ride, they run 5k on either the Weston HS track or the Regis College track, and if neither option is available, they become very grumpy.

History of "Blue Moon" route:

It was a birthday present for Linda, or it was a birthday present for Barry – they cannot seem to remember but Linda’s birthday is in the fall, so some years the temperature can be a bit cold. This year they are leading it in July to help keep the buzz going for the Classic! Barry did the initial development of it, and Linda refined it a few times until they deemed it a perfect metric century. They created the 41- and the 33-mile routes for colder weather. The key is always the start location. And the Blue Moon is a favorite restaurant opened by a dear friend with great desserts which is the key to entice Barry on any ride. Barry has a nickname, “The Muffin Man”. There must be a terrific muffin or fabulous dessert stop along the ride or at the end of the ride. One example is that in the fall Dunkin Donuts have the pumpkin spice muffin.

What makes it special so that you want to continue to lead the Blue Moon ride?

The route has some very lightly traveled roads in many towns, not often on CRW routes: Medfield, Norwood, Sharon, Mansfield, Foxboro, Walpole, Norton and Attleboro. There are nice long stretches with a few good long slow climbs. A few busy roads of course but some good dessert stops (Sharon and Foxboro), then end back at the Blue Moon for a well-made lunch and of course dessert after your metric ride!

************************************

Ride a Classic route or two this season and find out exactly why they are such enduring Club rides. Explore new territory, scenic views, and the best snack stops all while riding with great people the way you like to ride.

Some of the exciting routes that we’ve planned so far include:

Northern Lighthouses – Renee LeVerrier/Andy Meyer (Route Developer) Nina Siegel (Ride Leader) – 9/7
Bagels and a Witch – Melinda Lyon – 10/26
Earlier this season: Hills Are Your Friends - Lindy King; Brake for Beavers- Harold Hatch

Check out the CRW Ride Calendar and choose your next ride – which will become your Classic?

If you would like to have one of your routes featured as a CRW Classic, please reach out to either Nina (ninasiegel7@gmail.com) or Harold (haroldhatch@yahoo.com).

Let’s Ride!

How to Register for a CRW Ride

Wheel People — Mon, 23 Jun 2025 01:24:31 GMT

By Barbara Jacobs

Looking to join a group ride? Follow these simple steps to secure your spot.

On-line through the Ride Calendar:

Log in to the CRW Website
Go to the Calendar
Look for the ride you want to join and click on it.
Click on Register – complete all the requested information (if you logged in, most of your information will be preset).
Review and approve the CRW Release and Waiver
If you do not want your name listed remove the check mark under the “Public list of event registrants”
Click “Confirm”
The next screen will say “Event registration: Confirmation (Receipt)”
You will get an email saying your “Event Registration Confirmed for…"

Using the CRW Wild Apricot Member App:

This is the easiest way to register for a ride.

Download the appropriate WildApricot Member App:

iOS (Apple) Download Link for Apple devices
Android Download Link for Android devices

Each of these Apps work a little differently.

Begin in your “Member Profile”
Click on events for Apple devices the Events Icon is at the bottom of the page, for Android devices click on the three vertical lines and then click on the Events Icon.
Find the event you want to register for – click on it.
Click on the Registration type.
Complete the details Ride Distance and Ride Speed – if they are asked for.
Review and approve the CRW Release and Waiver.
If you do not want your name listed remove the check mark under the “Public list of event registrants” Click on complete.
Make sure your details are correct and click on complete.
The next screen will say “Registration Successful.”
You will get an email saying your “Event Registration Confirmed for …….

If you need to cancel your ride registration, see this article.

How to Cancel Your CRW Ride Registration

Wheel People — Mon, 23 Jun 2025 00:18:12 GMT

By Barbara Jacobs

You have registered for a CRW ride using the steps in this article. If the unexpected happens, and you cannot make that CRW ride you are registered for, please go ahead and cancel your registration so we are not needlessly waiting for you at the ride start. Also, if you know that you cannot attend a ride a day or two before the ride, please cancel. This is especially helpful if there is a waitlist for the ride.

There are three ways to cancel your registration.

Option 1: Cancel from your CRW Website User Profile

Log into the CRW Website.
Click on your name in the top right corner to go to your profile.
Select "My Event Registrations" and find the event you wish to cancel.
Click on "Already Registered" in the left panel.
This opens the registration form with a "Cancel Registration" button, which you can click to cancel.
You will receive an Event Registration Canceled email.

Option 2: Cancel from the CRW Website Event Page

Log into the CRW Website.
Open the Calendar and select the event you want to cancel.
On the event page, click "Already registered" in the left panel.
This opens the registration form with a "Cancel Registration" button, which you can click to cancel.
You will receive an Event Registration Canceled email.

Option 3: Cancel from the CRW Member Mobile App

Using the Wild Apricot Member App

This is the easiest way to Cancel your registration.

If you have not already, download the appropriate WildApricot CRW App:

iOS (Apple) Download Link for Apple devices
Android Download Link for Android devices

Each of these Apps work a little differently. Begin in your “Member Profile”

Click on “My tickets” for Apple devices at the bottom of the page, for Android devices click on the three vertical lines and then click on the “My Tickets.”
Select the event you want to cancel.
Click "Cancel" to cancel your registration.
Click on “Yes Cancel my Registration".
You will receive an Event Registration Canceled email.

Member Travelogue: Four Weeks in India

Amy Juodawlkis — Mon, 16 Jun 2025 20:30:37 GMT

By David Wean

Recently Cynthia and I took two two-week (guided) cycling tours in India, riding about 700 miles over the month. The first tour was primarily in Rajasthan (in the north-central part of the country), the second mostly in Karnataka and Kerala (the south-west, including the coast almost to the southern tip). Here are some impressions of the cycling aspect of the tours. Each tour had about 10 participants, plus two guides and a driver.

Right is Wrong

The first challenge was riding on the “wrong” side of the road. In a group or when there’s traffic, it’s not too hard to remember, though on my own I sometimes had to catch myself. I use a Take-a-Look eyeglass mirror, and thought I’d switch it to the right side as a reminder, but I found it hard for my eyes (brain?) to adjust, and went back to my normal position which was more comfortable, though less effective.

Another aspect of left-side driving is turns: at home, turning left has more potential conflicts than turning right, and thus requires a lot more attention; here, it was the opposite. When turning right, I had to think carefully about where to look, and didn’t always get it quite right.

Traffic

There is a wide variety of road users, even on the “highways”. In reverse order of priority: people walking (there usually weren’t decent sidewalks), people on bicycles (mostly older men on one-speed bikes and very few “road” cyclists), motor scooters and cycles, tuk-tuks (three-wheeled small taxis), cars, small trucks and buses, and the occasional large bus or truck.

Oh, and cows.

Everyone honks before passing. It’s just a brief warning, but with the variation in speed, there’s a lot of passing, and thus a lot of honking. The honking is not hostile or punitive as we hear at home, but it takes some getting used to. Even then, it’s a constant loud background in many places.

When being passed I moved left, to the extent it was safe, or if riding side by side, we singled up and the drivers passed using whatever room was left (This included the oncoming lanes which often were not empty. I’m surprised that I didn’t see any head-on collisions, nor, actually, any collisions at all, though I did see some smashed vehicles here and there.)

As a recent League Cycling Instructor, I’ve been very conscious of the five “must say” principles, which include “follow the law” and “be predictable”.

From what I’ve read, there actually are rules of the road similar to what we have at home, but compliance, particularly by folks on two wheels, is not great. An example: on divided roadways, we often encountered motor bikes (and an occasional car) riding the wrong way along the right-hand edge of the road. We were instructed by our guide to pull a little to our right to let them get by. (At home, I’ll typically stay at the edge of the road, and let the offending cyclist worry about oncoming motor traffic.). We commented on this: “Can you believe it - they’re going the wrong way”. Shortly after this, we approached our hotel, which happened to be on the right side of the road. Ironically, rather than ride a quarter mile to the next break in the divider and then turn back (as we would at home) our guide had us shift to the right (wrong) side of the road at an earlier break and ride against traffic for several hundred meters.

However, after a while, the unpredictable became predictable. For example, crossing the street on foot in the cities took a few days to figure out. At first, we’d walk to one of the infrequent traffic signals, but even there, there weren’t dedicated phases for walkers. Plan B was to find a local who looked like they were crossing in the same direction as we were, and when they went, we went. We finally understood that they looked for a gap in traffic large enough to be visible, and then walked steadily in a straight line. Traffic made room for us, either crossing in front of us or behind. It never became second nature, but eventually it was more comfortable, and we no longer considered taking a 50 cent tuk-tuk ride to get across the street (no, we never actually did that).

We realized that the principle is that everyone watches everyone else, keeps doing what they’re doing, and we all work around each other. The sense I got was that drivers were way more attentive there than they are at home - even people riding motorbikes with one hand and talking on the phone with the other were looking where they were going. Someone explained that the principle is “don’t hit anyone” rather than “drive defensively”.

The Road(s) Taken

We encountered a wide variety of riding surfaces on the tours: we spent a day or so on a newly paved and striped highway, smooth with enough room on the shoulder to feel comfortable. We went over long bridges with narrow lanes and heavy but slow traffic. Some roads were in bad shape (including many on the day we descended 6500 feet - what a waste of a good downhill) and plenty were dirt or gravel. The bikes that were provided were suitable though - 29-er hardtail mountain bikes on one of the tours, and aluminum hybrids with 40 mm tires and front shocks on the other.

Overall, we were happy with the trip, learned to manage our way (with a little help from our friendly guides) and saw a lot of cool and interesting things. The experience provided a window on another way of getting around by bike: order within apparent chaos.

We’d recommend this trip for the touristing value, as well as a different way to think about cycling. For yet another view, maybe next time we’ll revisit Amsterdam or Copenhagen…

Tech Tip: Add Your Photo to Your CRW Profile

Amy Juodawlkis — Mon, 16 Jun 2025 20:08:23 GMT

It is very easy to add your picture to your profile on the CRW Website.

Follow these steps:

Log in to the CRW.org website.
Click on your name at the top of the page - this brings you to your "My Profile" page.
Click on "Edit Profile".
Scroll down until you see "Avatar".
Click on "Choose File".
Find and click on the picture you want to have as your "Avatar".
Go back to the top of the page and "Save".

Users of the Wild Apricot Member Phone App will now be able to see your face in your Contact listing.

June 2025 Featured Photos

Amy Juodawlkis — Mon, 16 Jun 2025 19:51:53 GMT

***SHARE YOUR RIDE PHOTOS WITH CRW!***
Email them to: media-share@crw.org

Bike Thursday is back strong in 2025:

Norwellian riders and friend:

Women's/Nonbinary Program Launches Two New Initiatives

Amy Juodawlkis — Mon, 16 Jun 2025 19:28:46 GMT

Our Women's/Nonbinary Program kicked off an ambitious 2025 season with two brand-new offerings designed to welcome riders at every level and help them advance their cycling skills.

Season Kickoff Saturday Ride: Building Community

Despite an early morning weather scare that pushed our May 31 start time to noon, our season kickoff ride delivered everything we hoped for! An incredible crew of riders came together for a great day of cycling and connection.

Starting from Contes Bike Shop in Lexington, our groups rolled out at noon after a safety briefing. The 26-mile route through Lexington, Concord, and Carlisle showcased some of the best cycling the area has to offer. The club provided snacks and drinks back at Contes, ending a great social kick-off for the program.

Thank you to ride leaders Katerina Cai, Melissa Quirk, and Amy Juodawlkis, and to Contes Bike Shop for hosting us for the first time.

Looking ahead, a Women's/Nonbinary Program Saturday ride will appear on the calendar 1-2 times per month, spearheaded by Katerina Cai, who is actively seeking additional ride leaders to help out at any pace.

Paceline Clinic: Advancing Skills

Our second initiative launched June 3 with our first-ever Paceline Clinic. This clinic was requested by experienced Praline Croissant riders ready to take their group riding skills to the next level. The early morning session (6:30 AM) focused on safe, effective paceline riding.Led by Amy Juodawlkis, MaryLauran Hendrix, and Melissa Quirk, this training serves as a prerequisite for our Speedy Croissant Ride.

The clinic emphasized safety and technique over speed, teaching participants how to ride closely together, share the workload, and smoothly exchange positions. The 70-minute session combined pre-clinic video study, concept introduction, skills practice, and debriefing.

Building on this success, we ran another session on June 30.

Ready to Join Us?

Keep an eye on the events calendar for more program rides and clinics throughout the season!

CRW Board Update: May 2025

Randolph Williams — Sat, 31 May 2025 04:39:34 GMT

The Charles River Wheelers Board of Directors met on May 11th to address several key initiatives that will enhance member benefits and club operations.

Financial Health and New Endowment Fund

CRW remains financially strong with $135,000 in investments and $36,000 in operating funds. The Board approved establishing the Ralph Galen Endowment Fund with $60,000 in honor of our club's co-founder. This board-restricted fund will support long-term club initiatives, with spending requiring approval from three-quarters of the Board.

To better manage our growing assets, directors also approved creating an Investment Committee to oversee long-term financial planning and investment strategy.

Member Services Expanding

The new CRW name tags continue to be popular, with 45 already distributed and more requests coming in daily. Members report the tags are helping build connections and community at rides and events.

The Board is also finalizing a comprehensive Partnership Policy that will guide future collaborations with cycling organizations and sponsors, ensuring all partnerships align with CRW's mission and member interests.

Safety and Education Focus

The Ride and Safety Committee is exploring new ways to enhance member safety education. A proposal to provide discounted online cycling safety courses through Cycling Savvy is under review as part of the broader partnership policy framework.

Century Ride Improvements

Planning for the 2025 North to New Hampshire Century is progressing well, with route improvements including strategic use of bike paths for safer navigation. Looking ahead to 2026, organizers are designing a quarter-century option to welcome newer riders to this popular event.

The Board also approved increasing the post-ride celebration budget to $3,000, ensuring all century participants can enjoy enhanced refreshments and festivities after their achievement.

Looking Forward

These initiatives reflect the Board's commitment to enhancing the member experience while maintaining CRW's strong financial foundation. The new endowment fund, investment oversight, and expanded educational opportunities position the club for continued growth and member service excellence.

The next Board meeting will focus on finalizing partnership guidelines and addressing additional member service enhancements.

North to New Hampshire Century: A Successful Return with Rail Trail Routes

Wheel People — Wed, 28 May 2025 23:53:35 GMT

CRW's beloved North to New Hampshire century ride returned for another successful year, featuring an exciting new addition: rail trail routes that added a fresh dimension to this long-standing CRW favorite. With spring weather and enthusiastic participation, the event delivered on all fronts.

By the Numbers

This year's ride saw impressive participation with 262 registrations and 215 riders who hit the road across three distance options. These events are a primary way CRW services, rides and charitable work are funded throughout the year, and by participating members help support the club while having fun! Most importantly, organizers reported no major incidents, reflecting the excellent planning and execution that has become synonymous with CRW events.

New Rail Trail Integration

The 2025 edition introduced rail trail segments to all three route options, offering riders a unique blend of scenic New Hampshire roads and dedicated cycling paths. Despite some initial concerns about "speed
bumps" on the trails, feedback from ride leaders indicated that participants were particularly happy with this new feature, which added variety and safety to the traditional route. As always, we will continue to refine and improve routes to provide the best and safest possible experience

Multi-Pace, Multi-Distance Options

The event accommodated cyclists of all abilities with three distance options and multiple pace groups:

100-Mile Century: Three pace groups led by Martin Hayes (16-17 mph), Andre Wolff (20+ mph), and the team of Patria Vandermark and Dave Sobel (15-16 mph)
63-Mile Metric Century: Two options with Jerry Skurla (14-16 mph) and Peter Sousounis (13-14 mph)
50-Mile Half Century: Led by Ellen Gugel (13-14 mph)

All routes featured three fully-supported rest stops with mechanical support and refreshments at Groveland, Maudslay Park in Newburyport, and American Legion Park in Georgetown.

Volunteer Excellence and Logistics Success

The event's smooth operation was a testament to CRW's dedicated volunteer network. Century Committee Co-leads Mark Nardone and Erik D'Entremont praised the exceptional work of water stop volunteers, ride leaders, and the distribution team. A notable achievement was the early breakdown of rest stops as the last riders completed their routes, allowing the volunteer team to wrap up by 8:30 PM - a new record for efficiency.

The club's onsite digital registration proved particularly effective, enabling early rider departures and contributing to the streamlined event timeline. SAG service was provided by Mark Nardone in his famous "Grendel" vehicle. The club rolled out a new emergency contact number, provided to each rider on wristbands.

Minor Challenges, Major Solutions

While the event ran smoothly overall, organizers noted a few minor issues. The food vendor arrived without vegan options, prompting organizers to commit to better accommodating vegan riders in future events. Additionally, a last-minute route adjustment for safety caused an unexpected reroute. This led some century riders onto a private gravel road, though this didn't cause any significant problems for participants, and it has been noted and fixed for future rides.

Post-Ride Celebration

The day concluded with a post-ride party beginning at 1:30 PM, where participants could share stories of their New Hampshire adventure while enjoying refreshments and the camaraderie that makes CRW events special. The last rider rolled in just after 5:00 PM, with organizers ensuring everyone was well taken care of.

Looking Forward

VP of Rides John O'Dowd said that early indications show high satisfaction levels across all groups. The success of the rail trail integration suggests this feature will likely become an optional inclusion on future North to New Hampshire centuries.

The organizers emphasized the ongoing need for volunteer recruitment, with plans to discuss volunteer engagement strategies at upcoming RASC and IOC meetings. At least two additional helpers are needed for the Distribution team, so CRW continues to welcome members interested in supporting these signature events.

The North to New Hampshire Century exemplifies CRW's commitment to providing safe, well-organized, and enjoyable cycling experiences for members of all abilities. Special thanks to all volunteers, ride leaders, and participants who made this year's event another memorable success.

Next Century Series Event: Climb to the Clouds

Climb to the Clouds (CTTC) on August 3 will test your cycling abilities with lots of elevation and a climb up Mt. Wachusett. This semi-supported ride will have 2 beautiful routes, 100 miles and 63 miles. Come climb Massachusetts iconic mountain with views of New England. Preliminary information available here: CRW's Century Series.

Remember, centuries are exclusively for CRW members. Make sure your membership is up to date!

For more information about volunteering or leading a century ride, contact century@crw.org.

2025 May Featured Photos

Amy Juodawlkis — Wed, 28 May 2025 23:00:00 GMT

***SHARE YOUR RIDE PHOTOS WITH CRW!***
Email them to: media-share@crw.org

CRW hosted a Paceline Clinic in May with assistance from our members who are also affiliated with NEBC. Here, instructors are walking through proper technique.

Turnout was excellent for the paceline clinic. Lots of good questions were asked and answered. After talking through the principles of pacelining, attendees were able to practice what they learned in the parking lot, and then out on the road.

Group Riding Guidelines: Ensuring Safety and Enjoyment for All

Wheel People — Wed, 28 May 2025 22:00:00 GMT

As we dust off our bikes and hit the roads for another glorious season of cycling, it's the perfect time to refresh our understanding of standard group riding etiquette and skills. Whether you're a seasoned club member or joining us for the first time, these guidelines will help ensure everyone has a safe and enjoyable experience on our group rides.

For more information, please see CRW's Group Riding Guidelines.

Group Riding Essentials

On CRW rides, each rider must take responsibility for the safety of themselves and others. Here are the fundamentals:

Before the Ride:

Do your homework - Review the ride description thoroughly (distance, difficulty, average speed, route characteristics, and planned stops)
Come prepared - Bring adequate hydration, snacks, spare tube, tools, weather-appropriate clothing, charged phone, battery pack, ID, and cash or a credit card
Know the route - Upload the ride map to your phone or bike computer before arriving
Respect the ride leader - They're volunteering their time and experience to keep the group safe and organized

On the Road:

Communication is Key

Clear signals and calls help everyone stay safe. When you hear these calls, repeat them for riders ahead and/or behind you:

Directional calls - Signal and call out "Left turn" or "Right turn"
"Slowing!" - Warning that you're reducing speed
"Stopping!" - Preparing to come to a complete stop
"Rolling!" - Moving again after a stop (never call "Clear" - each rider must assess safety)
"On your left" - When passing another rider (never pass on the right)
"On your wheel" - Alerting a rider you've caught up behind them
"Car up" - Vehicle approaching from ahead
"Car back" - Vehicle approaching from behind
Obstacle calls - Point out and name specific hazards ("Hole!", "Glass!", "Gravel!", "Crack!")

Proper Positioning

Maintain your personal space and never overlap wheels with another rider
Hold your line - be predictable and avoid sudden movements
Keep adequate following distance (1-2 bike lengths for beginners)
Adjust spacing based on conditions (increase on descents or wet roads)

Passing Protocol

When being passed:

Be aware of approaching riders
Move to single file when safe
Acknowledge the pass and maintain steady speed
Hold your line consistently

When passing:

Check for traffic behind you
Announce "Passing on your left"
Allow adequate space as you pass
Return to line only when safely clear

Be a Cycling Ambassador

Remember that we represent CRW in every community we ride through. Share the road respectfully with drivers, pedestrians, and other cyclists. Don't block traffic unnecessarily, and always follow traffic laws.

The Bottom Line

Group riding is about community, enjoyment, and shared experiences. These guidelines have evolved to keep everyone safe while maximizing the fun. By following them, you help create the positive atmosphere that makes CRW rides special.

See you on the roads!

Safety Corner: Cycling from a Motorist's Point of View

Wheel People — Wed, 28 May 2025 21:00:00 GMT

By John Allen

Many CRW members arrive at the ride start in motor vehicles. So… are you expecting a shaming session? Well, I sometimes arrive by car too, and I’m going to take a motorist’s point of view in this article. So there!

My last month’s article was about my bicycle ride through an intersection in Cambridge. On January 31 of this year, my son Jacob and I drove through the same intersection in a car. We haven’t been driving often enough in Cambridge to get used to the traffic there. We had an interesting encounter. Our dashcam captured the video below.

Vulnerable road user = victim?

Our incident with the bus holds a lesson about the meaning of the term “vulnerable road user”.

A vulnerable road user is typically described as someone lacking the protection of a metal shell. Yet motorcyclists are not usually heaped into that category, despite the considerable risks of motorcycling. The usual concept of a “vulnerable road user” is, rather, of victimhood — of smallness and helplessness.

Let’s try a different definition: a vulnerable road user lacks strategies to prevent bad things from happening, regardless of the transportation mode. These strategies prevent crashes and build confidence.

Refining strategies

Now let’s look at my strategies and my son’s.

The usual defensive-driving strategies work wherever the normal rules of movement apply. One of those strategies is to establish a lane position before reaching an intersection, to avoid conflict with other traffic.

That rule does not apply at Mount Auburn Street and Putnam Avenue. When I rode my bicycle through the intersection, it confused me, as I described in the earlier article. I kept myself safe, but I encouraged a motorist to turn right, possibly right hooking another cyclist. Only lucky timing prevented that.

Next time, I’ll know that I have to look behind myself, if I choose to ride in the bus and bike lane — as I might, because traffic backs up in the overloaded left lane.

When Jacob and I drove through in a car, the intersection confused a bus driver, who finally realized what was happening. But then if Jacob and I had waited for the bus to depart, we would have also had to wait till we got the right-turn signal again. Instead, we chose to turn across cautiously in front of the bus. It was an uncomfortable choice. We couldn’t be absolutely sure that the bus driver was waiting specifically for us. We had become the vulnerable road users. In the right-hook situation at Mt. Auburn and Putnam, the one who hooks is more vulnerable, not as usual, the one who is hooked!

When I ride through this intersection again, I’ll probably use the bus and bike lane, because the left lane is overloaded, but I’ll know that I am vulnerable and could be right hooked. When we drive into Cambridge again, we’ll avoid turning right at that intersection. There is no way to do that legally without the risk of right-hooking a bus or bicyclist.

A closer look

The Google Street View image below from October 2020 shows signs, signals and markings at the intersection, in case you didn’t see them long enough in the video. There is a right-turn arrow under the car. The two-stage turn queuing box on the far-right corner, shown in the video, had not yet been painted. No other signs, signals or markings have changed. The unusual special bus signal is in its triangle (yellow light) phase.

I have to wonder at Cambridge’s choices with this intersection, especially when a well-known solution could solve the problem. Placing the bus stop after the intersection would restore the normal rules, relieve congestion in the left lane, and have pedestrians crossing more safely behind rather than ahead of the bus.

The takeaway

The normal rules of the road reduce vulnerability by making maneuvers predictable and keeping road users visible to each other. Designs which violate these rules require special caution.

But as to your practical questions for now, whether on your bicycle or in a car, when a situation overturns the normal rules, take extra care, look behind you (as the bus driver finally did) and maybe next time avoid it entirely!

If you just can’t get enough of this, a more detailed look into the incident in the video may be found at this address.

Volunteer Spotlight: Andy Brand

Wheel People — Wed, 28 May 2025 20:00:00 GMT

Where did you grow up? Where do you live now?
I grew up in the Bronx, New York and live in Boston now.

How long have you been cycling, and what initially got you interested in the sport?
I enjoyed cycling ever since I was a kid. My cycling was casual until 1999, when my mother was diagnosed with cancer and I decided to ride in the Pan Mass Challenge.

How long have you been a CRW member?
I joined CRW in 2000, I think.

How many miles do you typically ride per year?
I’ve ridden as many as 7,600 in a year, but now it’s probably closer to 5,000.

What is your greatest cycling accomplishment?
I raised more than $375,000 over the course of my PMC career,

What is your favorite route to ride?
Other than Italy, the South Shore Coastal Loop (SSCL).

What is your favorite post-ride food or drink?
After a long, hot summer ride, I very much enjoy a good beer.

What is your best advice for a new club member?
Try our all the different rides and decide what types of rides you like best.

In what capaciies have you volunteered for the club, and for how long?
I’ve twice been a board member for twice for a total of 12 years. I’ve led or co-led the SSCL since 2005.

What led to you becoming a Ride Leader?
I love the South Shore Coastal loop and when the current ride leader announced he was stepping down, I volunteered.

What rides are you planning on leading this year?
I lead the South Short Coastal Loop most Sundays between May and early October. We are looking for ride leader help for the SSCL. Ride Leaders that are interested in helping out can contact our VP of Rides at rides-vp@crw.org to get involved.

Anything else you want to share about yourself or cycling journey?
I will be retiring very soon and am looking to doing lots more riding with the club.

Volunteer Opportunities: Century Volunteer Coordinator and WheelPeople Editor

Wheel People — Wed, 28 May 2025 19:00:00 GMT

CRW relies on member volunteers to create the wonderful club we all enjoy. We are looking to fill the following critical volunteer positions. If either of these positions interests you, email Jim Salvie, CRW Volunteer Coordinator to get involved.

Century Volunteer Coordinator

Help get our signature events staffed and ready to roll!

Lead person in charge of recruiting and coordinating volunteer activities for the CRW century series. This involves assisting in identifying volunteer opportunities, finding individuals or groups to fulfill those roles, and communication and logistical support.

CRW's three centuries (North to New Hampshire, Climb to the Clouds, and the Cranberry Century) are our premiere events. They cannot happen without volunteers staffing water stops, providing SAG and sweep services, registering riders, etc. Although the centuries typically get a large number of repeat volunteers, we need someone to help fill the slots and coordinate with volunteers so they understand their duties and responsibilities.

If you’re looking to contribute to the club in a meaningful way, this could be it! You’ll have plenty of support from Erik Dentremont and Mark Nardone, Century Committee Leads, who run a well-organized and professional operation.

WheelPeople Editor

Share your passion for cycling and CRW!

We know no one can really replace Eli Post, the club's long-time, dedicated WheelPeople editor. The club is looking for someone to keep Eli's vision for our monthly newsletter alive and thriving.

This position involves working with an editorial team and our content creators to plan the monthly newsletter, layout and finalize submissions, and publish in our online format.

Thanks for stepping up to help out CRW!

Biking the Backroads of Alabama

Wheel People — Wed, 28 May 2025 17:00:00 GMT

By John Springfield

Why bike on the back roads of Alabama? Well, mainly because I wanted to explore a new area. I expected to see a lot of farms. But instead, I biked through lots of forests!

To avoid extreme heat (and hurricanes) I started in early May. I left Pensacola, Florida, and biked north. The plan was to stop at motels every 45 miles, giving me time to explore small towns.

I used my phone's map app to guide me, but would go off route at times.
It soon became clear that the "car" directions took me on highways with rumble strips. The rumble strips were often located to the right of the right line, just where I usually bike. This forced me out into the travel lane, to the left of the right line.

So, I quickly changed my map app to "bicycle" directions. This put me on a lot of back roads with hardly any cars! My 28mm touring tires were able to navigate the paved country roads. But sometimes the route abruptly changed to a dirt/gravel mixture that posed a challenge. More on that later.

My biggest surprise was how quiet it was. I rode for miles, usually through forests, with no cars, dogs, or houses. The chirping birds were my companions.

Periodically I would some across a country store. When I entered, I'm sure the local folks were taken aback with my bright yellow vest. But I was always welcomed in. Some folks asked about my funny Michigan accent. We smiled a lot, especially when we couldn't understand the other's dialect.

Several of the small towns had interesting histories. De Soto, the Spanish explorer, came through the region and claimed it for Spain. Later the French and English claimed the area. Of course, the Choctaws were the original inhabitants.

Now, back to the roads. As long as the roads were paved, I was okay.
There were more hills than I expected, but I had a very low gear that came in handy. Even on the unpaved roads, I was usually able to stay upright. But after a nightly rain, many of the unpaved roads became soupy. Especially on the uphills, I was forced to push my bike through the slurry. But hey, I wanted an adventure, right?

Once, I coasted down a paved road, came around a curve, and the pavement turned to dirt. I had no idea how long the dirt section would go. But the road ahead looked pretty bad. So I turned around, climbed up the paved road, and found an intersection with another paved road. I took the turnoff, hoping it would stay paved. Luckily, it did! But I then had to join the main highway, complete with the annoying rumble strips. Ugh.

After 6 days of riding I made it to Tuscaloosa. I was going to take a day off.
But the weather forecast showed severe storms approaching from the west.
Previously the same area had been ravaged by tornadoes. Now if this were 60 years ago, my 16-year-old mind would have continued the trip. But my 76-year-old body said not to risk it.

It was time to go home, satisfied, with a smile on my face.

For a daily journal and more photos:
www.crazyguyonabike.com/doc/North2025

Volunteers Sought for the North to New Hampshire Century, May 18

Wheel People — Wed, 30 Apr 2025 18:26:42 GMT

For volunteers looking to pitch in with an important Club event, there are several chances to help out with the upcoming North to NH Century on Sunday, May 18!

The centuries are important events for the Club and require a tremendous amount of organization and help from volunteers.

The Century coordinators have put together this helpful spreadsheet showing the kinds of help that they need.

If you’d prefer to talk to someone about what’s involved before signing up, contact Jim Salvie at volunteering@crw.org and he will put you in touch with the right folks.

And if you’d like to help out with the Century program as a whole (the Club has two more planned for this year), don’t forget that we still need a Volunteer Coordinator for the whole program.

Contact Jim Salvie if you’re interested and you can talk to someone about what’s needed. Rest assured there’s a lot of experience and support that you’ll be able to draw on.

Announcing: Intro to CRW/Group Riding Program

Wheel People — Wed, 30 Apr 2025 02:00:00 GMT

CRW will be hosting both online and on-bike events in May to review the basics of our club's riding and safety culture, and essentials of group riding.

This event is open to all members, not just newcomers. Enjoy state-of-the-art coaching online and in person. There is something to learn from these events for any cyclist.

Tuesday May 27, 7 PM: Introductory Webinar

Review the different types of rides that CRW offers
Explain individual and group riding styles.
Review the CRW Rider Guidelines and Group Road Riding Etiquette.
Share free material about individual and group riding techniques from the CyclingSavvy site

Saturday, May 31, 10 AM: In-person event
MBTA parking lot, back end
160 Lincoln Rd, Lincoln, MA

Review proper individual and group riding techniques
In-parking lot exercises
Short group ride

Event leaders:

CRW Rides VP John O’Dowd
League Cycling Instructor David Wean
CRW Safety Coordinator John Allen

CRW Name Tags are Here

Wheel People — Wed, 30 Apr 2025 01:30:00 GMT

By Barbara Jacobs

One of the benefits of CRW membership is the CRW name tag. Attached to your helmet, saddlebag or bike it lets people know who you are.

More importantly, it contains contact information should you be injured on a ride.

The updated Name Tags are now available for order in the CRW Store. The tags will include member first name in large letter format and member last name in small letter format. Each Name Tag will have the member's In Case of Emergency number on them.

Name Tags are free for CRW members!

All members who have joined the club since January 1, 2025 will automatically receive a Name Tag.

Members who are looking to replace their name tag may request an updated tag on the CRW Store on the website. To find the store, click on the Members tab and then click on the Store tab. You can then order your Name Tag. Please give us time to print the Name Tag and mail it to you.

Please make sure your information is up-to-date in your CRW Profile as this will be used to make your Name Tag.

Information needed is:

Your First and Last Name.
Name and phone number of your emergency contact.
Your current mailing address (Name Tag will be mailed to you).

If you have questions or concerns, contact us at communications@crw.org.

Event Recap: 2025 Ride Leader Kickoff

Amy Juodawlkis — Wed, 30 Apr 2025 01:00:00 GMT

The Charles River Wheelers launched its 2025 cycling season with an energetic Ride Leader Kickoff event hosted by John O'Dowd, VP of Rides in early April. The evening began with a lively cocktail hour where 30 dedicated ride leaders mingled, shared stories from past rides, and connected with fellow cycling enthusiasts before enjoying a delicious dinner together.

Following the meal, John presented an impressive review of the club's 2024 achievements, highlighting a grand total of 319 rides spread across various categories. These included 204 led/show & go rides, 74 women's/non-binary rides, and specialized offerings such as gravel rides, centuries, and adventure excursions.

John's presentation outlined CRW's organizational structure and introduced the Rides and Safety Committee members who coordinate the club's diverse ride programs. Attendees learned about exciting plans for 2025, including the Women's/Non-Binary Program with its regular rides and special themed events, the challenging DEVO Program featuring intense rides like the Monthly Mighty Squirrel Ride, and the Century Program with three major events scheduled throughout the season.

A special highlight was the introduction by Nina Siegel of the CRW Classics Ride Series, which will showcase historic club routes that represent the "best of the best" from the club's nearly 60-year history.

Important administrative updates included discussion of the club's new policy for maintaining ride leader status (requiring at least three led rides within a two-year period) and a recognition program rewarding the most active leaders. John provided practical tips for posting rides on the CRW website and emphasized the proper use of tags to ensure rides appear correctly on the club calendar.

The kickoff concluded with a focus on three strategic goals for 2025:

Enhancing safety through dedicated clinics and educational opportunities, with a special emphasis on pedestrian awareness
Fostering greater collaboration between ride leaders to provide more options for members
Building community through increased socialization at pre- and post-ride gatherings

The evening ended with an enthusiastic Q&A session and expressions of appreciation for the volunteer ride leaders who form the backbone of the club's activities. With its combination of camaraderie, recognition, and practical information, the kickoff set a positive tone for what promises to be an exciting year of cycling with the Charles River Wheelers.

Club members: Becoming a ride leader is a great way to give back to CRW. Contact John O'Dowd at Rides-VP@crw.org to get started!

Calling All Ride Leaders: Share Your Ride Stories!

Wheel People — Wed, 30 Apr 2025 00:00:00 GMT

Dear Ride Leaders,

Your rides are the heartbeat of CRW — and we want to help you showcase them in WheelPeople! Sharing your upcoming events and ride recaps helps engage our membership, boost participation, and celebrate our vibrant cycling community.

Why Submit Articles?

Promote your upcoming rides to reach interested members
Recognize participants and volunteers who make rides successful
Build excitement around your riding program
Share memorable moments from special routes and adventures
Create a lasting record of our club's activities

It's Easier Than You Think!

Articles don't need to be lengthy or complex. A few paragraphs with key information is all we need! To make it even simpler, we've provided outlines for two types of submissions:

Upcoming Event Article

Event basics (name, date, time, meeting location)
Calendar link
Distance and difficulty details
Brief description of the route or special features
Who the ride is ideal for
Volunteer opportunities (e.g., event support, pace group leaders)
What to bring and logistical information
Contact details for questions

Event Recap Article

Basic ride information (name, date, distance)
Number of participants who joined
Brief highlights and memorable moments
A quote from a participant (optional)
Information about the next similar ride (include link if available)
A photo or two to capture the experience

Submission is Simple

Send your articles and photos to wheelpeople-editor@crw.org by the 20th of each month to be included in the following month's issue.

Remember, your stories help build our community and inspire others to join in the fun. We look forward to featuring your rides!

Volunteer Opportunities: Merchandise Manager & 60th Anniversary Committee Chair

Wheel People — Tue, 29 Apr 2025 23:00:00 GMT

The club runs on volunteers and that includes people who will step up for ongoing “management” (using that word very loosely) positions. Here are a couple that are available now:

Merchandise Manager — the person in this position will select, order, and manage CRW-branded products, maintain inventory, process sales, and track financial records to promote club identity. Essentially, this is the “boss” of all the “merch”! A more detailed job description is available here.

60th Anniversary Committee Chair — next year is the club’s 60th Anniversary and we want to make it a special occasion! If you’ve got some leadership and organizing talent, this could be the position for you! This position requires a self-motivated individual who will coordinate all anniversary celebrations including events, merchandise, and promotions that honor our 60-year legacy. You’ll also help put together a team to assist. A more detailed job description can be found here.

Unsure if either of these positions is right for you? Of course you are, and there’s no need to commit based solely on this email! If you’re interested, please reply to Jim Salvie at volunteering@crw.org and he will put you in touch with the right people to discuss it. No need to commit yet. And don’t worry — there’s a very supportive board with lots of experience to get you started in either position and answer your questions as they come up.

Brake for Beavers: The 2nd Installment in the 2025 CRW Classics Ride Series

Wheel People — Tue, 29 Apr 2025 22:30:00 GMT

By Harold Hatch and Nina Siegel

The CRW CLASSICS Ride Series 2025

Building on the success of our Classics kickoff featuring Lindy King’s “Hills are Your Friends,” we’re featuring our second ride in the series, Bob Zogg’s “Brake for Beavers”, which will be run on June 1 starting in Chelmsford, MA.

As a reminder, this ride series is meant to highlight some of the “best of the best” routes that have been created by CRW Route Developers/Ride Leaders over the club’s nearly 60-year history. Familiar to long-time club members, some routes have been running annually since 1999, while others haven’t been offered recently. This season we are focusing on rides that feature 3 or more routes. With beautiful roads, multiple speed and distance options, including a welcoming 10-12 mph pace, these routes offer something for everyone in CRW, new and long-time members alike.

Be on the lookout for upcoming WheelPeople articles featuring the Route Developer and/or Ride Leader and what it is about their ride that makes it special to the club. You’ll find notifications in ChainLink and club social media channels when the rides are posted on the Events Calendar. Please join us as we celebrate what our Club has to offer in its long history of riding.

AND NOW – OUR SECOND CLASSIC FEATURE!

Harold Hatch, Nina Siegel, and John O'Dowd are leading Brake for Beavers on June 1, 2025 out of Chelmsford, MA.

Brake for Beavers was originally developed in 2010 by Bob Zogg who was looking for some fresh terrain while maintaining a start location that was within reasonable driving distance for most CRW members. Google Maps helped Bob a lot, along with scouting missions to see if the route was interesting, reasonably safe, and could accommodate adequate snack/watering stops. He noticed that the ride passed an old beaver lodge at one point, hence the ride’s name.

Fast forward to 2021. Harold Hatch, a relatively new member to CRW, had spent several years exploring the roads of New England using CRW’s route library as a guide. Much like Bob, Harold was looking for new routes that might appeal to CRW members within a reasonable distance from the usual starting locations. With a bit of internet sleuthing, he found an old CRW ride posting for Brake for Beavers claiming it was voted “best new ride of 2010”. Having never seen this ride on the calendar, he was curious.

The route follows mostly back roads, is reasonably flat with the exception of a few challenging climbs, notably the hill going into Hollis in particular will get your legs burning! As Bob mentioned, there are many good rest stop options, first in Hollis (Buckley’s is a must stop if you’ve never been) followed by the store in Market Square, which has a pretty decent slice of pizza, and the ice cream stand at the end is a must on a hot summer day.

After rediscovering the route, Harold posted on the CRW calendar, not sure who would show up for a ride a bit far from the usual routes around the I-95 area. There was a surprisingly good turnout, with lots of great feedback on the route. One person even mentioned that years ago there was quite a beaver problem in the area and speculated that could be part of the reason for the ride’s name. However, with all the development over the years nearly all the beaver habitat along the route is now gone. Sadly, as far as we know, there have been no beaver sightings on this route in recent years.

After the initial success, John O’Dowd joined to lead the medium route 2022, and Nina Siegel started leading the short route in 2024, and we continue to get a great turnout each year. This route inspired the idea for the CRW classic series, where we hope to continue to highlight some of the great routes that either have been long-time traditions, or like Brake for Beavers, have been rediscovered as “hidden gems”.

************************

Some of the exciting upcoming routes include:

Blue Moon – Barry & Linda Nelson – July 6
Northern Light(house) Tour – Renee LeVerrrier & Andy Meyer (Route Developers) Nina Siegel (Ride Leader) – September 7
Bagels and a Witch – Melinda Lyon – October 26

Check out the CRW Ride Calendar and choose your next ride – which will become your Classic?

If you would like to have one of your routes featured as a CRW Classic please reach out to either Nina (ninasiegel7@gmail.com) or Harold (haroldhatch@yahoo.com).

Let’s Ride!

April 2025 Featured Photos: Hills Are Your Friends

Wheel People — Tue, 29 Apr 2025 22:00:00 GMT

***SHARE YOUR RIDE PHOTOS WITH CRW!***
Email them to: media-share@crw.org

The CRW Classics Series kicked off in April with Hills Are Your Friends. Thanks to organizers and ride leaders who made this event so successful!

2025 Women's/Nonbinary Program Season Preview

Wheel People — Tue, 29 Apr 2025 21:00:00 GMT

CRW's Women's/Nonbinary Rides Program is gearing up for another fantastic season dedicated to building community and creating an inclusive space for women, nonbinary, and female-identifying cyclists. Our mission is to welcome more diverse riders to the road, help them connect with fellow cyclists, and serve as a gateway to the club's co-ed activities.

Below are our program offerings for 2025. Riders should select rides that match their experience and comfort level. For safety reasons, all participants must have a reliable navigation app or device with the route loaded.

Regular Rides

Praline Croissant Social Ride (Friday mornings)

20-mile led ride that runs year-round, weather permitting
Departs from the Minuteman Bike Terminus in Cambridge (Alewife)
Social pace of 13-16 mph with occasional regroups
Coffee gathering afterward
Riders maintaining a 13-mph average will stay connected with the group
Slower riders welcome to try the ride, understanding they may finish independently

Speedy Croissant Developmental Ride (Tuesday mornings)

Departs from Alewife for 20-25 miles
Runs early Spring through late Fall
Focus on paceline and other cycling skills development
"Drop" ride format (we do not wait for disconnected riders)
Pace: 16-18+ mph
Requires intermediate group riding experience and fitness

Special Events

Themed Rides (weekends)

May through October
Combines cycling with social activities
Varied starting locations
Range of "no-drop" pace groups from 10-12 mph through 16+ mph
Highlights include Season Kick-off, Ice Cream ride, Apple ride, and the Halloween Spooktacular (costumes welcome!)

New for 2025

Co-ed events including a weekend Allies Ride & new recurring Saturday ride (stay tuned!)
Skill-building clinics
Collaboration opportunities with other club programs

Help Us Build the Program!

The Women's/Nonbinary Program actively seeks volunteers to help coordinate and lead rides at all paces, and to plan and execute events.

Join our active, dynamic community for another fantastic season of two-wheeled adventures! Check the club events calendar to register for rides, and contact Program Lead Amy Juodawlkis at AJ@crw.org to get involved as a ride leader/coordinator or with any questions.

In Memoriam: Joan Klappert

Wheel People — Tue, 29 Apr 2025 20:00:00 GMT

Last week Joan Klappert passed away on April 4. Joan and her husband Walter McNeil spearheaded the winter rides program for CRW. Joan was the innovator and founder of mountain bike rides, which was a model and catalyst for this emerging sport in New England.

You can view Joan's obituary here.

Safety Corner: When Cyclists, Cars, and Pedestrians Meet

Wheel People — Tue, 29 Apr 2025 19:00:00 GMT

By John Allen

What would you do?

One afternoon last October, I rode my bicycle on Mt. Auburn Street in Cambridge, Massachusetts, shooting video with front and rear cameras. This post includes a video clip of my ride through the intersection with Putnam Avenue.

For your information also, here is a link to the intersection in Google Maps. I was coming in from the west on Mt. Auburn Street, as shown by the arrow in the video’s preview image.

I rode through this intersection hundreds of times when I lived in Cambridge, but I hadn't yet ridden through it with its new lane configuration and traffic signals.

Several people figure in the video:

A motorist;
Three cyclists, of whom I am one;
A pedestrian.

Please view the video and think about their actions. Traffic signals and signs are important too. Let's roll the video and see how it plays.

Was my conduct correct? How about the other cyclists? The motorist? Was there potential for a crash here? How was it avoided?

And what do you think of the lane assignment in the intersection?

There’s more detail looking at answers to these questions in an article on the CyclingSavvy site.

Please feel free to post comments below!

Advocating for Bicyclists: Bay State Bike Month, May 2025

Wheel People — Tue, 29 Apr 2025 18:00:00 GMT

By Terry Gleason

Bay State Bike Month

May is an excellent time to get more involved with your local bicycling programs and events. MassBike has a host of aids and examples (links below) to help you and hopefully others you team up with. I will share suggestions and tips from years of working with local volunteers and colleagues on award winning Safe Routes To School and Bike to Work events at Bedford Job Lane School and MIT Lincoln Lab, respectively.

Tip: Any time you are working with first-time bikers to work or school, the number one goal is to make their first experience a pleasant one. Plan for a rain date in case the forecast is iffy. Opt for a drive-to meeting place to avoid too many hills, busy roads, or a too lengthy route for inexperienced riders.

Bike To School Day

Many schools participate in Spring and Fall Bike/Walk to School Day. If you have kids in elementary or middle school, work with other parents to organize a safe ride to school. Ask parents to do bike prep work but be prepared to adjust seats and helmets, pump up tires, and tighten bolts. If a first-time event, test ride the route beforehand with a kid or two. The greater the range of ages of the kids, the more likely you will need more adults to allow splitting into slow and fast groups.

Remember that unlike the walkers (often AM only), the bikers need PM assistance to get home. School principals can help in the afternoon by letting the bikers out first so your group can avoid a busy parking lot.

Tips:

Weather is a critical factor for turnout so Include a rain date option if the forecast dictates.
Use CRW ride guidelines and leader skills to ensure the kids stay between the leader and the sweep, and plan regular stop points to keep the group together.
Sidewalks may often be a necessary link for a 'safe route', but sidewalks, especially when traveling against traffic, have their own special set of concerns. Motorists coming out of driveways, parking lots, and side streets too often are not watching for bicyclists on sidewalks. Having extra adults for those crossings is important.
Draft your local Police Safety Officer to help (on bike!) on your ride

Bike To Work

May 12-18 - Bike to Work Week
Friday, May 16 - Bike to Work Day

Enlist some of your co-workers in this fun event. Offer to be a 'bike buddy' for someone who would like to bike but is looking for help. Find a comfortable length and route for your group with a convenient drive-to location if necessary.

Use the event to encourage your employer to provide amenities for the bicycle commuters including secure and protected bicycle parking, showers, and lockers.

Collect Data

In May, daylight hours are already long, and the weather is ideal for biking. Do a survey of bike racks at schools, large businesses, and T-Stops to obtain baseline numbers of bike commuters. If you discover bicycles unprotected from the elements or more bicycles than rack space, then raise the issue with the appropriate town officials. Community Preservation Act funds can be used to buy bike shelters for schools. Bylaws and the Planning Board can require that businesses provide secure racks for employees.

Identify likely 'bike friendly' corridors and key intersections and then with with a group of volunteers, do a bicycle count. A camera can help with recording time, directions, and numbers. Share your numbers with MassBike (see below).

TIP: At a busy intersection, a notepad to graphically record with lines and arrows the direction into and out of the intersection is an efficient way to capture the numbers and directions of the bicyclists.

Links to additional aids, tips, and organized events for Bay State Bike Month at MassBike webpages:

MassBike Event Calendar (search for events near you)
Bike Month home page: Additional tips and aids for organizing your own bike counts, breakfast, rodeo, or group ride

Comments, suggestions, and alternate opinions are always welcomed. Click on “Add Comment” below to share your thoughts and get a public conversation going. Feel free to contact Terry directly via email (BedfordBike@gmail.com [include "CRW" in the Subject]) If you are an active bicyclist advocate and/or wish to do more in your community.

CRW Board Meeting Summary - March 2025

Randolph Williams — Sat, 05 Apr 2025 16:56:02 GMT

The CRW Board of Directors met on March 9 to discuss several key initiatives and updates.

Administration & Operations

The Board approved February's meeting minutes.
A new Partnership Policy draft was introduced for review, with comments due by March 23.
The 2025 budget has been finalized and published to the shared drive.
CRW name tags are now ready and will be available in the club store.
Best practices for meeting invitations were reviewed to improve group communications.
The new "Contact Us" system is operational but needs a clearer map of who handles different inquiries.

Club Promotion & Events

Plans are underway to open the Club Store twice this year for cycling clothing orders.
The club is working on a new contract with Primal for club apparel.

Rides & Safety

Several upcoming events were announced:

Ride Leader Training: March 27
Norwellian Ride Season Start: April 5
Winter Ride Program Celebration: April 5
Ride Leader Kick-Off: April 6
Additional programming in development includes classic rides, safety workshops, intro rides, and pace line training.

Century Ride Planning

Technology improvements for century rides include:
- StarLink connection for better internet at remote locations
- Cellular booster availability
- Exploring electronic tracking systems for rider check-in/check-out
The Climb to the Cloud Century will transition to Andre Wolf and the Devo Group for organization.
Storage space is needed for club equipment.

Volunteer Opportunities

A comprehensive list of volunteer opportunities has been created to help coordinate club activities.
Members are encouraged to review and suggest additional volunteer needs.

The next board meeting is scheduled for May 11, 2025.

2025 Winter Challenge Winners!

Wheel People — Fri, 04 Apr 2025 00:32:32 GMT

Thanks to all of the people who competed in this year's Winter Challenge! Below are the tabulated results.

The overall winner of the CRW Winter ride challenge is Nick Linsky. Here are his numbers:

Time: 276.8 hours
Distance: 3444 miles
Elevation: 168,812'

Nick wins a new bike light.

The winner for best time (other than Nick) is Pamela Blalock. Pam also got the highest elevation, so she has her the choice of the polka dot socks for elevation or the new CRW short finger gloves.

The winner for best Distance is Beth Rosenzweig. Beth gets a pair of the new CRW socks.

The winner for the best elevation (besides Pam) is Kathy Nowack. Kathy gets a pair of QOM polka dot socks.

The random drawing winners are:

Time (short finger gloves)

Barry Nelson
Craig Burns

Distance (CRW sox)

Cynthia Zaban
Janet Westerhoff

Elevation (polka dot sox)

Mark Adams
Frank Calabrese

Congratulations to all!

Don’t Miss the 4th Annual Spring Swap Meet & Rides on May 4

Wheel People — Mon, 31 Mar 2025 12:48:58 GMT

By Jerry Skurla

The 4th Annual CRW Spring Swap Meet & Ride will be held on Sunday, May 4.

Log some early season miles, get rid of your old bike stuff, and find hidden gems on the popular Free Stuff tables - all in a single day!

The location is in Lexington, MA at the Harrington Elementary School, 328 Lowell Street.

2 morning rides are offered - 1 at 10 AM and a 2nd at 11 AM:

10 AM start: 38 miles, ride leaders Mary & Larry Kernan https://ridewithgps.com/routes/46575671
11 AM start: 25 miles, ride leader Carol Hartigan & Elizabeth Wicks https://ridewithgps.com/routes/46583386

The Swap Meet runs from 1 PM to 4 PM.

What items can I bring to the Swap Meet?

Review the list below to identify your stuff that you no longer need/want:

Complete bikes, frames, wheels, and tires
Components, parts, accessories, and tools
Car racks, travel cases, bike racks, and bike bags
Clothing including shoes, jerseys, hats, and jackets

There are two easy ways to participate:

1. Add your items to the FREE STUFF tables and find some gems for yourself.

All items remaining at Swap Meet end will be donated to the Bike Connector in Lowell, MA. (https://www.bikeconnector.org/)

2. Use the For Sale tables to sell your stuff.

Tag your items with a price and your mobile number, then transact directly with buyers.

PLEASE NOTE - All "For Sale" items remaining at Swap Meet end and not picked up by the seller will be donated to the Bike Connector.

Questions? Contact Jerry Skurla, jskurla@comcast.net with any questions not answered here.

Safety Corner: Massachusetts Rules for Passing Bicyclists

Wheel People — Fri, 28 Mar 2025 19:29:18 GMT

By John Allen

Introduction

In the February issue of Wheelpeople, I gave a basic summary of Massachusetts traffic laws as they apply to bicyclists and to other road users around bicyclists, with links to the underlying statutes. My hope is that the February article will serve as a reference in case of questions or problems.

But the traffic law only tells people what they may not do: it does not teach people how to do what they should. This month, I present a detailed summary of laws which concern motorists overtaking bicyclists. This is often a sore point for both, no less so on the narrow rural roads which account for much of CRW members' mileage.

The issue becomes more complicated when bicyclists ride in a group, as we often do. But on the other hand, a recent amendment to the law works to the advantage of both bicyclists and motorists.

The new amendments -- and common courtesy -- require bicyclists and motorists to facilitate passing when it is safe, but also prohibit unsafe passing. You may have to communicate using lane position and a slow signal to discourage unsafe passing. In each specific encounter, communication is key. Your lane position and hand signals can discourage a driver from overtaking unsafely and encourage a hesitant one to pass when passing is safe. When you are at the rear of a group, you are taking responsibility for the other riders in the group too.

OK, onward to the details of law. Read on...

A quick summary of Massachusetts laws involving motorists passing bicyclists

A bicyclist must facilitate passing when safe, but may control a travel lane to avoid road edge hazards (bad pavement etc.) and danger zones – pavement defects, car doors which may open, blind entrances etc.
Bicyclists may ride two abreast (side by side) in a single lane if passing would still be unsafe if they were riding single file, or if a passing lane is available.
A motorist may cross the centerline to pass a vulnerable road user, which definition includes bicyclists.

Looking into details

For bicyclists, riding too close to the edge of the road or to parked vehicles poses multiple hazards. The bicyclist may be controlling a travel lane to avoid hazards or to prevent a motorist from passing when it is unsafe, or passing on the wrong side. This is legal defensive driving. If overtaking would be unsafe, there is no requirement to facilitate it, as it would pose a hazard both for the bicyclist and the driver wishing to overtake.

Note also that, as of an amendment enacted in 2023, an overtaking driver is explicitly allowed to cross the centerline. There is no mention of whether it is dashed or not. Chapter 89, section 2 is explicit about this:

[i]f the way is of sufficient width for the two vehicles to pass, the driver of the leading one shall not unnecessarily obstruct the other. If it is not possible to overtake a vulnerable user, as defined in section 1 of Chapter 90, or other vehicle at a safe distance in the same lane, the overtaking vehicle shall use all or part of an adjacent lane, crossing the centerline if necessary, when it is safe to do so and while adhering to the roadway speed limit.

This relates to the provision in Chapter 90, section 14 of the Statutes requiring a 4-foot passing clearance,

In passing a vulnerable user, the operator of a motor vehicle shall pass at a safe distance of not less than 4 feet and at a reasonable and proper speed.

Chapter 85, section 11B specifically states that a cyclist may use any part of the lane, subject only to the rule in Chapter 89, section 2 and Chapter 85, section 11B, to facilitate passing when it is safe.

Who gets to decide when it is safe? That decision must be the bicyclist’s. A following driver – motorist, police officer, even another bicyclist – does not see the situation from the bicyclist’s perspective, cannot read the bicyclist’s mind to know the bicyclist’s intentions, and is unlikely to be aware of hazards which matter to the bicyclist.

Chapter 90, Section 14 also states:

No person operating a vehicle that overtakes and passes a bicyclist proceeding in the same direction shall make a right turn at an intersection or driveway unless the turn can be made at a safe distance from the bicyclist at a speed that is reasonable and proper.

Facilitating passing isn’t always about moving to the right. Often, a bicyclist waiting for a traffic signal can facilitate a motorists’s legal right turn on red by waiting near the left side of the travel lane. A bicyclist who is alert to motorists’ use of turn signals may motion to the motorist to take that opportunity to pass on the right. This is a nice courtesy which builds good will.

Riding Side by Side

Now, here’s the provision about riding side by side, in MGL Chapter 85, section 11B:

Bicyclists riding together shall not ride more than 2 abreast but, on a roadway with more than 1 lane in the direction of travel, bicyclists shall ride within a single lane. Nothing in this clause shall relieve a bicyclist of the duty to facilitate overtaking as required by section 2 of chapter 89.

Chapter 89, section 2 allows passing only when it is safe, and so singling up is required only when it would allow passing that otherwise would be difficult or unsafe. If another lane is available for overtaking, riding double file does not prevent a driver from passing. Quite the contrary, riding in double file facilitates overtaking, because the group is shorter. The left cyclist of two riding side by side will be as far left as a solo cyclist controlling the travel lane. Single file facilitates overtaking when the driver cannot change lanes, and the lane (or lane plus shoulder or bike lane) is wide enough that overtaking a single row of bicyclists is safe.

Misinterpretations

The rules are easily misinterpreted…some examples:

The following was on the advocacy organization Massbike’s Massachusetts Bike Laws page as of September, 2023:

You may ride two abreast (side by side), but must facilitate passing traffic. This means riding single file when faster traffic needs to pass, or staying in the right-most lane on a multi-lane road.

It has been corrected and updated since then to the following:

You may ride two abreast (side by side), and on multi-lane roads bicyclists must stay in the rightmost lane. MA law states that a bicyclist (and any driver) must permit passing when safe and "not unnecessarily obstruct" a passing vehicle, but a bicyclist may control a travel lane to avoid road edge hazards (bad pavement etc.) and danger zones (door zone, approaching intersection, etc.).

The “rightmost lane” statement is correct as it applies to a through lane, but a not a right-turn only lane or when passing.

A City of Waltham page abbreviates the September version even further:

You may ride two abreast (side by side) but must move to single file when traffic needs to pass.

Whoever summarized the law for Massbike (until the update) leapt to the conclusion that riding single file is the only way to facilitate overtaking, and whoever further summarized for Waltham ran with that conclusion.

Drivers including bicyclists are required to pull over for an ambulance, fire truck or police car on the way to an emergency. Emergency vehicles are the only ones which, under the law, need to pass to the extent that the leading driver must pull aside when a normal pass would be unsafe. Certainly, it is courteous to make passing easier as long as it is safe – but the older Massbike interpretation and the Waltham one presume that the convenience of the overtaking driver takes precedence over the safety of the bicyclist.

Incidents

I cited this summary of rules in a previous CRW Safety Corner article in connection with an incident in the fall of 2023, when a Waltham police officer pulled over a cyclist riding alone and cited language that conflated riding single file with facilitating passing. I have since then heard of another such incident. Many people misunderstand the rules, and this problem will repeat as long as misunderstandings continue.

Conclusion

My ground rule is that cyclists should be courteous, but assertive when necessary to avoid putting ourselves in danger. I hope that this summary has helped to clarify where the dividing line is between those two behaviors as it applies to overtaking motorists.

New CRW Helmet Tags Are Coming

Wheel People — Wed, 26 Mar 2025 01:03:26 GMT

New Helmet Tags are in the works with the current CRW logo and they will be ready for distribution in late April. The tags will include member first name in large letter format and member last name in small letter format. Each Helmet Tag will have the member's In Case of Emergency (ICE) number on them.

These are free for CRW members!

All members who have joined the club since January 1, 2025 will automatically receive a Helmet Tag. Others may request an updated tag via the Store on the website (order information coming soon).

Please make sure your information is up-to-date in your CRW Profile as this will be used to make your Helmet Tag. Information needed is:

First and Last Name
Phone number of your emergency contact (ICE)
Your current mailing address (Helmet Tag will be mailed to you).

If you have questions or concerns, contact us at communications@crw.org.

Hills Are Your Friends: Discover a CRW Classic Ride with Lindy King

Wheel People — Wed, 26 Mar 2025 00:30:11 GMT

By Nina Siegel and Harold Hatch

The CRW CLASSICS Ride Series 2025

Welcome to the first edition of The Classics! This ride series is meant to highlight some of the “best of the best” routes that have been created by CRW Route Developers/Ride Leaders over the club’s nearly 60 year history. Familiar to long-time club members, some routes have been running annually since 2010 while others haven’t been offered recently. This season we are focusing on rides that feature 3 or more routes. With beautiful roads and multiple speed and distance options including a welcoming 10-12 mph pace these routes offer something for everyone in CRW.

AND NOW – OUR FIRST CLASSIC FEATURE!

Meet Lindy King. Lindy is leading her “Hills Are Your Friends” Saturday, April 19, 2025 out of Groton, MA – her home turf. Lindy keeps a busy schedule. Between her road cycling, Zwift training, and her non-biking life including her practice as a Massage Therapist (for which she is still sought out by many of the bigger charitable rides for her healing powers, even after she herself has ridden all day)! We finally had a chance to meet up with Lindy on Zoom March 16, 2025.

Lindy atop Mt. Greylock, Pain in the Mass (Fundraiser)

Could you tell us a little about yourself? How long have you been riding with CRW? What kind of rides do you enjoy the most?

In 1986 I moved to Boston for Grad School; met people who liked to bike; and soon after joined CRW on some rides. My first weekend bike trip with CRW was from Mendon, MA to Mystic, CT. I’d never done that kind of distance.

It was a lovely, hilly ride, with lots of riders. At dinner I met Jamie King – he invited me to sit next to him and it really was love at first sight. Two years after meeting we were married. (CRW Magic: Lindy met her husband on her first CRW trip!!!)

We lived in W. Roxbury for 11 years and did a lot of volunteer work with CRW, including running weekend rides, developing the Wednesday evening rides program and leading weekend trips such as the Tour of New England and Hills & Hollows. I edited the print edition of WheelPeople (there was NO internet remember!) Jamie was President for a while and VP of Rides too. He ran the 325-BIKE answering machine in our basement. People would call and listen to the list of upcoming club rides that Jamie recorded every week

We then moved to Groton and started family life. Two great kids but distance biking takes a back seat to busy kids. I found the Adventurides bike club and I could fit some short rides and learn the backroads in the time I had. I rode every road in Groton and environs. I was so thankful to have found that Club! Eventually the kids started doing their own thing and I was able to return to CRW and do longer rides.

History of "Hills Are Your Friends" route: What makes it special so that you want to continue to lead it?

This ride – all the loops, even this new 4th loop added for the 10-12 mph pace, has a few good hills for everyone! I strung together all the roads I enjoyed riding. I like to have 3 loops to bring many riders together of varying abilities. It’s beautiful to bring together so many friends, and to make new ones on rides! The rest stop in Hollis is perfect for this ride with plenty of space to be social.

The name “Hills Are Your Friends” came from my friend Bill from Adventurides. He always used to say that and I love riding hills!

Pre-pandemic we’d have well over 50+ riders every weekend on a ride. It’s very different now, with smaller groups doing a variety of different rides each weekend. Back in the day I arrowed many rides and centuries and became the infamous queen of the “pink” arrows. Gone are the days of arrowing rides. “Hills Are Your Friends” is not arrowed :-(

Lindy cares about sharing her knowledge. She turned her Groton routes into the Groton Collection in the CRW library. She’ll help you understand what’s important in developing a route, leading a ride, having great road skills, being unfailingly polite, and having many bikes!

Lindy is high energy and low key with a great laugh and didn’t let on until the end of our interview that she has ridden all the big rides: Boston-Montreal-Boston, Paris-Brest-Paris, 24 hour time trials, Brevets and so many more. Her annual mileage now, without a commute, is still a very respectable 10,000 miles. And though she knows this club has many kindred souls, don’t give her any guff when she’s out riding on the road.

We hope you enjoyed learning a little about Lindy and her “Hills Are Your Friends” Route. Come out on April 19th to ride with her and fellow club members for a great day of riding.

************************

Some of the exciting routes that we’ve planned so far include:

Hills are Your Friends – Lindy King – April 19
Brake for Beavers – Bob Zogg (Route Developer) Harold Hatch (Ride Leader) – June 1
Blue Moon – Barry and Linda Nelson – July 6
Northern Lighthouses – Sandy Gray (Route Developer) Nina Siegel (Ride Leader) – September 7
Bagels and a Witch – Melinda Lyon – October 26

Check out the CRW Ride Calendar and choose your next ride – which will become your Classic?

If you would like to have one of your routes featured as a CRW Classic please reach out to either Nina (ninasiegel7@gmail.com) or Harold (haroldhatch@yahoo.com).

Let’s Ride!

Volunteer Opportunity: Century Volunteer Coordinator

Wheel People — Fri, 21 Mar 2025 18:31:43 GMT

The CRW Century Committee is looking to fill the following critical position:

Century Volunteer Coordinator. Lead person in charge of recruiting and coordinating volunteer activities for the CRW century series. This involves assisting in identifying volunteer opportunities, finding individuals or groups to fulfill those roles, and communication and logistical support.

It’s a big job, but it’s important. If you’re looking to contribute to the club in a meaningful way, this could be it! You’ll have plenty of support from Erik Dentremont and Mark Nardone, Century Committee Leads, who run a well-organized and professional operation.

If this position interests you, email Jim Salvie, CRW Volunteer Coordinator to get connected with the Century Committee. Thanks for stepping up to help out CRW!

2025 March Featured Photos

Wheel People — Fri, 21 Mar 2025 18:08:44 GMT

***SHARE YOUR RIDE PHOTOS WITH CRW!***
Email them to: media-share@crw.org

A great turnout for the Coffee Haven ride.

Our monthly Happy Hour was at Jack's Abby in March. Watch the calendar for our next gathering!

Registration Now Open for North to New Hampshire Century

Wheel People — Fri, 21 Mar 2025 14:56:47 GMT

Register early to take advantage of discounted registration for the North to New Hampshire Spring Century.

Date: Sunday, May 18, 7 AM

Start location: Wakefield High School, Wakefield, MA

Highlights:

Fully-supported
Flat terrain perfect for early season riding
Three route options: 100, 62, and 50 miles
Multiple rest stops with food and drinks
After-party
Support from New England Classic Charity Bike Tour Inc.

RIDE LEADERS SOUGHT for all distances/paces! Ride leaders who have led or co-led rides in the past year are eligible for a discount code for FREE registration. Email rides-vp@crw.org to get on the roster!

Announcing the 2025 CRW Century Series

Wheel People — Fri, 21 Mar 2025 14:48:43 GMT

By Century Committee

The CRW 2025 Centuries will provide a great riding experience to CRW members again this year. We are hoping to include a gravel option and a 30-35 mile route on one or more of our century rides. Stay tuned!

We appreciate all of our volunteers who make centuries possible, and welcome more help. Contact us at century@crw.org to get involved! Thank you, CRW volunteers!

RIDE LEADERS SOUGHT for all distances/paces! Ride leaders who have led or co-led rides in the past year are eligible for a discount code for FREE Century registration. Email rides-vp@crw.org for more information!

Here's the tentative schedule for the 2025 Centuries. Finalized dates and the opening of registration for each century will be announced in ChainLink and WheelPeople.

North to New Hampshire (N2NH): May 18

Registration now open

Start location: Wakefield High School or Technical School, Wakefield MA

This flat spring century will have three routes to get you ready for all your summer century rides. Rest stops at American Legion Park (Georgetown), Shanahan Park (Groveland), and Maudslay State Park (Newbury, MA).

Highlights:

Fully-supported
Flat terrain perfect for early season riding
Three spectacular route options: 100, 62, and 50 miles
Multiple rest stops with food and drinks
After-party at Wakefield High School (2-5 PM)
Support from New England Classic Charity Bike Tour Inc.

Climb to the Clouds (CTTC): August 3

Start location: Lincoln-Sudbury Regional High School, Sudbury, MA

Test your biking abilities with lots of climbing and an ascent up Mt. Wachusett. Come climb an iconic Massachusetts mountain with views of New England. This Devo supported ride is a perfect training ride for big climb events of late summer. Rest stops including Berlin Orchards and at the base of Mt. Wachusett. The Berlin rest stop is donated and supported by Our Lady of Lourdes Hospitality with water stop support from Stow Bike for the Woods.

Highlights:

Challenging elevation with Mt. Wachusett climb
Two route options: 100 and 63 miles
Strategic rest stops before and after major climbs
Spectacular New England views from the mountain
After-party celebration at the high school courtyard

Cranberry Harvest Century (CHC): October 12

Start location: Myles Standish State Park, Plymouth MA

The CHC captures some of the most charming roads in New England. All routes travel through the cranberry bogs in Rochester, Wareham, Carver, and Acushnet. Rest stops will be at Eastover, Tamarak, and on the beautiful wharf in Mattapoisett. Enjoy the after-party at College Pond. We will rock out by the pond with sandwiches, pickles and beverages while enjoying the view. Rest stops supported by Friends of the Mattapoisett Bicycle and Recreational Path Inc., National Multiple Sclerosis Society MS, and Friends of Myles Standish, with SAG support provided by Bikes Not Bombs.

Highlights:

Fully-supported
Scenic fall foliage and cranberry bog routes
Four distance options: 100, 62, 53, and 35 miles
Relatively flat terrain suitable for all abilities
Waterfront rest stop at Mattapoisett wharf
Lakeside after-party at College Pond with food and refreshments

Join Us for an Exciting 2025 Century Season!

The 2025 CRW Century Series offers something for every cyclist, from the flat spring routes of the North to New Hampshire Century in May, to the challenging climbs of Mt. Wachusett in July, culminating with the scenic autumn landscapes of the Cranberry Harvest Century in October. With multiple distance options at each event, fully-supported rest stops, and celebratory after-parties, these centuries showcase the best cycling New England has to offer. Our dedicated volunteers and partner organizations make these memorable experiences possible, and we encourage you to both register and volunteer. Watch our newsletters for registration announcements, and join the CRW community for what promises to be our best century season yet!

Cheers from the Century Committee

Mark Nardone & Erik D'Entremont

Volunteer Spotlight: Jim Salvie

Wheel People — Wed, 19 Mar 2025 14:38:14 GMT

CRW is pleased to introduce Jim Salvie, who is our new Club Volunteer Coordinator. Members interested in volunteering with CRW are encouraged to contact Jim at: volunteering@crw.org.

Thank you, Jim!

Jim finishing his transcontinental tour.

Where did you grow up? Where do you live now?

I live in Stow, MA, not to be confused with Stowe, VT! I grew up on Long Island in New York and in New Jersey, but like a lot of people gave up cycling when I learned how to drive. However, I do remember my first "ten speed" -- a bright yellow Schwinn "LeTour" with frictionless shifters on the headset. I still like frictionless shifters...

How long have you been cycling, and what initially got you interested in the sport?

I gave up running in my early 40s due to knee problems. One day in the summer of 2007 I was on the elliptical machine, indoors, looking out the window at all the cyclists going by and thinking that they had the right idea. Maybe I should try cycling. Somehow, I convinced my wife to let me buy a decent aluminum road bike. I only rode for a few months until the weather got cold, but I was hooked! I did my first century the following year.

How long have you been a CRW member?

For a very long time. My routine for years was to do the Spring Century (now North to NH) and Climb to the Clouds every year. I'd do the occasional metro West ride too, usually the ones beginning in Sudbury.

How many miles do you typically ride per year?

When riding consistently with no health problems? I can do about 5,000 per year not including indoor riding. When I did a transcontinental ride in 2015, I hit almost 9,000.

What is your greatest cycling accomplishment?

In 2015 I did a transcontinental tour with an outfit called Pacific Atlantic Cycling. It was run by a former Race Across America champion, Lon Haldeman, and his wife, Susan. In the early 80s, I think Lon was the first person to do RAAM in less than 10 days. Fortunately, by 2015, he had slowed down a little, though he could still smoke most of us. San Diego to Savannah in 27 days, no rest days (Lon does not believe in rest).

What is your favorite route to ride?

I have several. Metro West is a perfect place to ride. I have a flat 24-mile route that dips into Sudbury and Marlborough that is fun because I feel fast! I have a couple of beautiful rides through the town of Harvard, including a 53-mile one that I call "Every Hill in Harvard." My legs get rubbery just thinking about it. And I love to climb Wachusett Mtn.

What is your favorite post-ride food or drink?

Anything that isn't healthy.

What is your best advice for a new club member?

The easiest bit of advice is: single up! We're engaging in a slightly dangerous activity and the easiest way to stay safe is to ride single file. Save chatting for before the ride and after. During the ride the only communication should be about the ride itself: "Car back," "Hole," etc.

In what capacity do you volunteer for the club, and for how long?

I just started as the club's Volunteer Lead, a coordinator between club leadership and those members who've offered to help out. There are a tremendous number of opportunities in this club, some really involve a lot of work over a long period, others are briefer. But they are all very important and much needed. This club only get things done through volunteers!

I'm taking John O'Dowd's Ride Leader training over the next few weeks and I'm hoping to share some of the routes that I've discovered out here in the Stow-Harvard-Bolton area! Lots of hills, great scenery, a lot of quiet roads.

2025 Winter Challenge Update

Wheel People — Sun, 02 Mar 2025 23:50:55 GMT

Folks, spring is coming! That means we’ve entered the final month of our winter ride challenge!

There’s still time to jump in! The challenge runs through March 31, and every mile, hour, and elevation gain counts—whether indoors or outside.

Want to join the challenge or update your ride data? Find detailed instructions for signing up and entering your miles by visiting this guide. It’s easy to track your progress and be part of the action!

Most importantly, we will celebrate our winter training with a get together where we’ll hand out prizes to the winners, which includes a drink on CRW. Appetizers will be provided for all. This bash is for anyone who entered the challenge.

Location: The Mighty Squirrel

Date: Saturday, April 5

Time: 1:00 PM

PRIZES!!

Highest Elevation - Polka dot CRW sox
Farthest Distance – regular CRW sox
Longest Time - CRW short finger gloves

There will be two additional winners for each category chosen at random (raffle winners).

Special winner! The rider with the combined highest elevation, farthest distance, AND longest time will win a bike light!

All winners will be notified by email prior to April 5. A rider may only win one prize (Board members are not eligible, sorry).

So, keep riding! ‍We’re almost to spring!

2025 Calendar Highlights - Preliminary Schedule

Wheel People — Sun, 02 Mar 2025 23:46:27 GMT

Save the Dates: Preliminary 2025 CRW Event Schedule

We've listened to your feedback and are excited to share a preliminary list of CRW events for the upcoming year! Please note, these dates are tentative until officially posted on the club calendar.

Happy Hour: Third Thursday of each month
March 27: Ride Leader Training
April 5: Winter Ride Challenge Party
April 6: Ride Leader Kickoff
May 1: Bike Thursday Season Begins
May 4: Swap Meet
May 17: Eli Post Ride
May 18: North to NH Century
July 26 or July 27: Climb to the Clouds Century
September 18: Annual Meeting
October 12: Cranberry Century
October 16: Volunteer Party & Ride Leader Appreciation
October 30: Bike Thursday Party
December 18: Member Holiday Party

Additionally, we're aiming to open the club clothing store twice this year. Keep an eye out for updates and get ready to show your CRW pride!

2025 Member Survey Results

Wheel People — Sun, 02 Mar 2025 23:45:33 GMT

CRW Member Survey Results: Your Feedback Drives Our Future!

A huge thank-you to everyone who took the time to participate in our recent membership surveys! Your insights directly shape our rides, events, and the future direction of CRW. Here’s a quick summary of the highlights and trends from 2024 and 2025.

Participation & Motivation
We’re thrilled to report increased participation, with over 150 members contributing valuable feedback across both years. Top reasons members join CRW continue to be Cycling Activities, Health & Fitness, and Community. We've also seen a rising interest in training, cycling advocacy, and e-bike–friendly rides.

What You Value Most
Members consistently rated our Ride With GPS Route Resources as “Extremely Valuable,” especially praising the Route Library and turn-by-turn navigation features. WheelPeople, our monthly newsletter, and the Website Calendar remain popular, reliable sources for club updates. Preferences split between members enjoying quick Slack updates and those who favor traditional email communications.

Areas for Improvement

Weekend Rides: Many of you miss the classic CRW weekend rides, seeking more varied routes, pace options, and additional ride leaders.
Skills & Education: Demand is high for events like Fix-a-Flat workshops, paceline training, beginner-friendly rides, and guidance for e-bike users.
Social Connections: Members expressed interest in more post-ride social gatherings or coffee stops to strengthen community bonds and easier ways to connect with rides matching their pace or availability.
Inclusivity: Members indicated a need for clearer guidelines regarding ride paces, e-bike participation, and better labeling of “advanced” or “specialty” rides, making participation more welcoming to all cyclists.
Advocacy: There's a growing call for CRW to engage more actively in local cycling advocacy efforts, partnering with organizations working to improve bike safety and infrastructure.

Plans for 2025

Volunteer Opportunities: We’re creating clearer volunteer roles and a dedicated mailing list for opportunities. Join by emailing Jim Salvie at volunteer-lead@crw.org or use our contact-us form.
Enhanced Weekend Rides: Offering more routes, varied pace groups, and frequent rides—dependent on volunteer involvement.
Social Engagement: Hosting regular post-ride gatherings and inclusive events welcoming all members.
Educational Opportunities: Scheduling workshops on cycling skills, bike maintenance, and group riding etiquette.

Your feedback is crucial for making CRW a vibrant, welcoming community. Didn’t get a chance to respond to the survey? No problem—reach out anytime through our contact-us form with your thoughts or suggestions. Remember, CRW is your club, and together, we’ll keep improving our cycling community.

Ride on!

2025 February Board Meeting Recap

Wheel People — Sun, 02 Mar 2025 23:44:34 GMT

CRW Board Offsite and Board Meeting Recap: Turning Your Feedback into Ideas for 2025

At our recent board offsite and meeting, we reviewed your survey feedback, brainstormed exciting ideas, and finalized the budget for 2025. Here are some key suggestions we're exploring—many of which depend on member volunteers to bring them to life:

Building Community & Social Connections:

Monthly Happy Hours (third Thursday each month) to enhance social connections.
Ideas to encourage snacks and casual gatherings around rides.
Exploring ways to include social engagement in ride leader training.
Possible regular welcoming events for new riders.

Enhancing Safety & Training:

Considering workshops on group riding safety and essential cycling skills.
Potential targeted skill-building sessions for new members.

Expanding Ride Opportunities:

Brainstorming a "Get Ready to Ride" series, similar to a "Couch to Marathon" approach, offering structured training with cohorts and progressive ride experiences that build rider confidence and stamina, culminating in participation in our centuries and other major cycling events.
Exploring a Century Season Pass concept for members who seek avid long-distance riders.

Volunteer Opportunities:

Clearly defined roles and a dedicated volunteer mailing list.
Regular volunteer opportunities shared by Jim Salvie, Volunteer Coordinator (volunteer-lead@crw.org).

The 2025 budget was finalized, aligning resources with our strategic goals and member feedback.

Your continued involvement as volunteers will be crucial for turning these ideas into reality. Let’s collaborate for another outstanding year of cycling and community!

Advocating for Bicyclists: Word Choice is Important

Wheel People — Sat, 01 Mar 2025 21:49:36 GMT

[Second in a series of articles about "Advocating for Bicyclists – At the Community Level" First article focused on the new MA Vision Zero program.]

Quiz:

Look at the following choices of words and consider which ones might be more effective when speaking as an advocate or ambassador for bicycling in your community:

'crashes' vs. 'accidents'
Speaking as a 'cyclist' or 'somebody who bikes'
'vulnerable road user' vs. 'active transportation user'

Answers:

Let's acknowledge upfront that there rarely is one correct answer for all situations; so treat these as examples which can be modified to fit a specific context and audience.

'crashes' vs 'accidents' - This is the easiest one. The Boston Globe, local Police Departments, Drivers Ed, etc., years ago switched from "accidents" to "crashes" when referring to car collisions. Using "accident" implies that the incident was unintentional and not preventable, while "crash" acknowledges that most collisions can be avoided through responsible driving or can be attributed to factors like driver error or unsafe conditions. This encourages a focus on prevention and safety measures. If your local paper, fellow rider, or police officer slip up and says 'accident', remind them in a tactful way of the importance of word choice.
'cyclist' or 'somebody who bikes' - Many of us can identify as either depending on the circumstances. Wieke Wicks has a great way of describing the distinctions, so I'll quote an excerpt from her article:

Do I consider myself as a “cyclist”? Well, I love to go out into the countryside on my road bike (yes, all kitted out, I’m one of those). After an hour on the road I’ve had every thought in my head, remembered (and forgot), every errand, mulled over every work problem, and had every silly idea that’ll never be followed up. After that, it’s just the road, the landscape, me, and my bike, and maybe the odd pothole. Those are the days when I’m a cyclist.

But day to day cycling is a different thing - it’s not a hobby, or a leisure choice: it’s simple logistics. I’m just a person on a bike. I fully appreciate that for many it’s pretty daunting, or practically unfeasible - often due to the (lack of) infrastructure, bad experiences or near misses.

Why is the distinction useful when speaking as an advocate for improved bicycling policies and safety in your community? There are many articles (one example) out there that delve into psychological reasons why 'cyclist' conjures up negativity among the general public. One simplified explanation is that:

Cyclists are usually invisible to motorists
But if the cyclist runs a red light or commits some other traffic violation, they become quite visible
Or if the cyclist is properly taking the lane on a narrow road and thus holding up impatient motorists, the cyclist is unfairly viewed as a cause of traffic congestion
Confirmation bias kicks in and we end up with the negative stereotype of (all) cyclists

If you speak as 'someone who bikes' in a public forum you will connect with a lot more people who occasionally bike but who don't identify as 'cyclists.'

3) 'vulnerable road user' vs. “active transportation user” - No easy choice here. Recently enacted in Massachusetts with the support of MassBike is the Vulnerable Road User Bill. Because the bill covers multiple road user types including pedestrians, roadside workers, horse riders, bicyclists, and wheelchair users, the label 'vulnerable road user' makes a lot of sense.

For some trying to promote more bicycle use in their community, 'vulnerable road user' perpetuates the bias that cycling is dangerous. They prefer 'active transportation user' and then describe the proven health benefits associated with regular cycling.

For those of us who have challenging segments for some of our regular trips by bike, 'vulnerable' can be an appropriate term. When encouraging others to bike more often, I try to find the right balance - I will focus on the health and environmental benefits and then help them find routes with minimal vulnerability.

__________

CRW has invited Terry Gleason to contribute articles to WheelPeople from my perspective on cycling community advocacy. We hope that these articles will serve to educate CRW members on local, regional, and national issues that directly affect their safety and enjoyment of cycling.

Comments, suggestions, and alternate opinions are always welcomed. Click on “Add Comment” below to share your thoughts and get a public conversation going. Feel free to contact Terry directly via email (BedfordBike@gmail.com [include "CRW" in the Subject]) If you are an active bicyclist advocate and/or wish to do more in your community,

Member Spotlight: John Allen

Wheel People — Mon, 24 Feb 2025 19:05:47 GMT

John riding his city bike, a modified Raleigh Twenty folder.

Where you are from?

My father made a career as a Community Chest/United Fund administrator. My family moved every four years as his career advanced. So I didn't really feel that I was from anywhere except where we went on vacation summer after summer in Canada and many relatives were there.

How long have you been cycling, and what initially got you interested in the sport?

I first rode a bicycle in 1953, at age 7. I took up cycling as an adult as a student at Middlebury College in Vermont to get around town, and for recreation. Cycling became my main mode of local transportation when I moved to Boston for further studies. My cycling horizons expanded bit by bit as I took up recreational riding.

When did you join CRW?

My first CRW ride was led by Ralph Galen from Cambridge Common in 1975. I joined the club in 1979 and have been a member almost continuously since.

What is your best advice for a new club member?

Get involved and make social connections in the club. Most people who join CRW already are fit and able to ride the distance. But I hope that we have more intro events and skills training to help get people up to that level.

In what capacities have you volunteered for the club, and for how long?

I served on the Safety Committee which was active in the early 20-teens, served on the Board for 6 years, and now serve as Safety Coordinator.

Are you a Ride Leader?

Yes. In the 1980s I organized weekend trips with stays at youth hostels on Cape Cod and the Islands. I more recently took over the East European Ride from its founders. I run a Waltham history ride with cycling historian Larry Finison.

What led to you becoming a Ride Leader?

Wanting to make the pleasures of cycling available to others and maintain the tradition of recreational road riding.

What types of rides are you planning on leading in the future?

Same as before but I also want to lead intro rides. As a CyclingSavvy Instructor, I am keen about helping to build riders' skills and confidence.

How many miles a year do you typically ride?

It was around 5,000 in my heyday and 2,500 in the pandemic year (empty roads, and what else to do!), but otherwise I am down to around 1,500 miles, largely local utility riding but some recreational riding and rides in my courses.

What is your greatest cycling accomplishment?

Building on my cycling experience and engineering background to become an instructor, author, editor, and cycling videographer.

What is your favorite route to ride?

A three-day weekend trip to Cape Cod that can include a stop on Martha's Vineyard and a stay at its youth hostel (cyclists stay young!), then to Hyannis by ferry, next night in Truro, and then take the ferry home -- a tour without the need to carry camping gear. Or you could carry it and stay at campgrounds.

What is your favorite post-ride food or drink?

Oh, I have a story. I took my first ride down to the Cape in 1975, got hungry somewhere around Scituate, stopped at a seafood shack and ordered fried clams. I learned the hard way that they were indigestible while riding and suffered my worst stomach aches ever for the next 50 miles. I quickly turned to fig newtons and, bananas. Drink? Water, with plenty of salt and bananas to avoid leg cramps on a hot day.

Anything else you want to share?

I value CRW's fostering joy, exploration, camaraderie and healthy exercise through cycling and that is why I continue to volunteer.

March 2025 Featured Photos: Bikes & Brews Happy Hour

Wheel People — Mon, 24 Feb 2025 19:01:12 GMT

CRW and the Rippers cycling club members gathered at The Mighty Squirrel in Waltham on February 20 to warm up with bikes, brews, and banter. It was great fun to meet fellow cycling enthusiasts and to look forward to riding together in the upcoming season.

Watch the calendar for more Happy Hour gatherings in 2025!

CRW Rider Leader Training on March 27

Wheel People — Mon, 24 Feb 2025 17:27:11 GMT

RIDES are the heart and soul of CRW, and RIDE LEADERS are its backbone.

Have you ever thought about leading a ride with CRW? Do you have questions about what is involved? We are offering Ride Leader Training on March 27th from 7:00 - 8:30 PM for anyone who wishes to learn more about what it takes to lead a club ride. Our ride leaders are at the core of what makes CRW an outstanding bike club.

CRW leads a huge variety of rides, from our signature weekend road rides to gravel, devo, women’s, multi-day adventures, centuries, weekly recurring rides, and more. It takes volunteers to develop the routes, secure a ride start location, and consider the details that ensure an enjoyable experience for our riders.

There are a lot of reasons to consider leading rides. For one, you’re the boss! Leading rides means you get to do the kind of ride you like, including start location, pace, distance, destination, theme, social activities, etc. You can choose to lead a group at a specific pace or have people ride on their own, pick a great spot for lunch, arrange for ice cream or other treats at the finish, and find other creative ways to make your ride interesting. Leading rides is also a great way to give back to the club. We’ve all benefited from others who are willing to organize, post to the calendar and lead rides for us, so if you’re looking for a way to give back, this is a great opportunity. Plus, leading rides is a fun way to meet and make friends in the club.

You can also be an assistant ride leader. Sometimes we get big groups at our rides, too many for one person to effectively manage. When that happens, having an assistant or two really pays off. It makes for a better organized, more enjoyable event for everyone. Plus, you don’t have all the work of organizing the ride and taking care of all the minute details!

Anyone who would like to lead any ride for CRW this season (including weekend road rides, gravel, adventure, recurring, devo, etc.) is required to attend this year’s ride leader training and complete subsequent ride leader training tasks. A recording of the Zoom session will be made available.

Oh, and did we mention that leading rides comes with benefits? You get to join century rides for free, there are great parties for ride leaders and the seasonal thank you gifts are amazing!

Look for Warm Days - A Poem

Wheel People — Fri, 21 Feb 2025 20:20:16 GMT

By Eli Post

March offers intermediate warm days

And if you ride, you get praise

It may be before the season

But it's not for us to reason

The need to be out and play

Alongside a snowy sleigh

A short ride on a warm day will be ok

You might even shout out "Hooray!"

As you conquer the open road

And have a story that can be told

We strive to come up with advice we can provide

But we hope you enjoy your ride

And credit us for this poem, so

The biking world will show

That we are in the know

When you reach a new plateau

We will have more to say in April

When we plan to be more wakeful

WheelPeople is republishing the above poem written a year ago by our dear friend and dedicated editor Eli Post who left us in January 2025. Eli wrote these hopeful words from his hospital bed and went on to exceed doctors' expectations by returning to cycling with us in 2024. As we cyclists look toward April and the promise of a new season, Eli’s determination and passion for the sport continue to inspire our club.

Eli Post – In Memoriam

Wheel People — Sun, 02 Feb 2025 22:00:00 GMT

Prominent CRW member Eli Post passed away on Sunday, January 19, 2025. Eli was a strong supporter and incredible contributor to CRW and the broader cycling community.

Eli joined CRW in 1993, shortly after he started to bike, and he said on the first ride he couldn’t keep up. But he came to love not only the biking itself, but every associated activity such as ride planning, gear research, article writing, and he treasured the many friendships he made.

CRW Volunteer Positions

Eli held many volunteer positions in his tenure with CRW. These include:

Board Member – 2023 – 2024, 2019 – 2021, 2011 – 2014
WheelPeople Editor – 2020 – 2024
Secretary – 2023
President - 2013 – 2014
Century Committee – 2009 – 2017
Executive Vice President – 2011 – 2012, 2015 – 2016
Ride Program Coordinator – 2008 – 2012
Introductory Rides Coordinator – 2006 – 2008
Saturday Rides Coordinator – 2006 – 2008

CRW Awards

2016 – Ralph Galen Service Award
2014 – Volunteer Award for Promoting Bicycling as President of CRW
2006 – Good Shepard Award

Ride Planning

The ride planning and arrowing was a hobby of his unto itself. According to his son Alex, between his house and car he had enough spray paint cans to make a NYC graffiti artist jealous and if you looked at his car right now there will still be some spray paint. Once GPS became the standard for navigation, he joked that a future alien civilization would find some preserved arrows and spend years deciphering these ancient hieroglyphics.

He very much enjoyed delivering the pre-ride speeches. He used his trademark constant hand gestures, and constantly moved his feet around, his own ride leader dance.

For the century rides he enjoyed assessing which food would be snarfed down the quickest. Pizza and pie amongst the top contenders. He also felt he had perfected his recipe for lemonade/iced tea mix.

WheelPeople

Eli loved both writing articles and later serving as editor of WheelPeople. Even in the hospital just this month, he was working on a new article, to be included in an upcoming edition.

Some of his favorite articles over the years were the April Fools editions. A few that come to mind.

Biochip GPS implants that could control your bike with commands such as wiggling your nose.

Club addressing riders showing up late, by moving to ‘Metric time’, with 100 minutes per hour and 20 hours per day.

MA authorizing complete closure of the Mass Pike for the Spring Century.

His perfect day might be something like: Have a summer morning breakfast of Iggy’s bagels while polishing up a WheelPeople article, lead a club ride, and meet up with friends and family for post ride calzones and a craft beer.

Eli’s Life before CRW

Eli was born in Brooklyn, New York in 1938. He went to the City College of New York where he earned a Bachelor of Science in Civil Engineering. Then earned a Masters in Public Administration from New York University.

His work career was in City Planning in New York City and later for City of Boston. Eli changed careers completely and founded a greeting card company called Rainboworld.

Check out pictures of Eli's life here.

Members share their thoughts about Eli….

When I first joined the CRW Board, I had the privilege of many conversations with Eli Post about his deep history with our club. His enthusiasm was contagious as he shared stories about CRW's evolution and the cycling community he helped build. Right up until his passing, we were collaborating on establishing a new club historian role - a perfect fit for someone who had helped shape so much of our history. His passion for CRW and cycling was truly inspiring. I will miss both his friendship and his dedication to our cycling community.
- Randolph Williams, CRW President 2024-2025

Eli was a gentleman. What a great life of giving.
- Mark Nardone, CRW Board Member

Eli was a member of the CRW Safety committee 10-15 years ago, and wrote a number of articles for the committee, published in WheelPeople. He served on the Board till term limited, then again when the term limit expired. He offered good advice and direction as editor when I took on the role of Safety Coordinator. I am also recalling the Intro to CRW rides he led -- Always a fine gentleman and dedicated to the club.
- John Allen, CRW Safety Coordinator

Eli did yeoman’s work for publishing the WheelPeople for so many years. He was also very humble when I urged him to run for the Board, despite his extensive prior experience. I enjoyed working with him on the Board and he had a really good sense of judgement and calm approach. The biking community lost a good soul.
- Edward Cheng, CRW President 2022 - 2023

For many years, I led rides followed by parties starting from my house in Carlisle, as well as after event volunteer parties for notable CRW events such as the spring and fall centuries and "Climb to the Clouds"...Eli was always most helpful with ordering food and helping to find assistance. He sure made hosting easier. Thanks Eli. I think these events added greatly to the "social fabric" of CRW.
- Mike Hanauer, CRW President 1986 -1987

Eli was a friend and a mentor. He recruited me to work with him on CRW centuries about 10 years ago and taught me the ropes. Eli had a lovely way of asking people to volunteer in a way that was hard to decline...When I was club president, I could always count on Eli for advice, support and elbow grease. He did a superb job as editor of Wheel People for many years, and I remember numerous “reminders” from him when I was late in delivering a column...I will miss Eli.
- Larry Kernan, CRW President 2019 - 2020

I remember Eli as transformative of the CRW centuries, setting a new blueprint for what they are today (with additional improvements along the way by newer members). In the “old days”, pre-ride snacks were not offered because, as I recall being told, one of the old guard pushed back because “They’re grownups, they can feed themselves breakfast”. Sheesh. Eli had persistence and patience with these “we’ve always done it this way” types. I thanked him for that over the years – pushing through with a vision for what the club could be. He really did help make this club what it is today - better, stronger, more welcoming, and more diverse in rides/abilities...In later years, Eli moved one town away from me and occasionally my route would take me by his house, and if his car was there, I’d knock on the door to say hi. Other times, I rode down to the Upper Charles Bike Trail near his house and at least twice, we met on the trail biking by coincidence and stopped to chat briefly. What a nice thing to see his friendly face there while out for a solo ride...And Eric Ferioli and I still offer one of Eli’s classic rides in the winter the “Natick Surprise” in South Natick. Maybe I will change the name to “Eli Post’s Natick Surprise” permanently? Very sad for our club to lose Eli.
- Ellen Gugel, Winter Ride Program Lead

In 2008, I met Eli on a Wednesday Wheeler ride. We became friends and he convinced me to get involved with the cycling community, especially CRW. From then until COVID hit we collaborated on many endeavors including the helmet policy, all manner of CRW policy as we were both on the board together, and the original Cranberry Century. We rode long distances in all kinds of weather until we both got too old for that. But beyond that he was a wonderful friend whose company I always enjoyed.
- Bob Wolf, Executive Vice President 2015 - 2017

Eli was truly a gentleman and someone beloved by so many. I know that he had been ill over the past several years. He was a nice person and will be missed by me and many others.
- Judi Burten, CRW Ride Leader

I first met Eli when I worked with him in New York City in 1969 or 1970. I worked for the City of NY Housing Administration and Eli worked for the NYC Planning Commission. He was a great guy and we had lunch together often. I left NYC in 1972 and moved to the Boston area, and lost touch with him. I never rode a bike around here until around 2009 and didn’t join CRW until around 2021. I never saw Eli the whole time in Boston, my loss.
- Bob Keller, CRW Member

He was such nice man and did a lot for CRW, especially the newsletter. I remember meeting him on an "Eli Post birthday ride" from Hopkinton - possibly one of my first Ashland Bike Club Rides; he treated everyone to pizza at Cornell's Irish Pub.
- Marlene Heroux, CRW Ride Leader

Eli was a CRW GIANT------- His leadership and diverse participation were Truly significant...
- Ilene Pincus, CRW Member

CRW and WheelPeople thank Barbara Jacobs and Alex Post for contributing to this article. Thanks also to Ted Nyder for creating the photo montage page.

January Board Meeting Recap

Wheel People — Sun, 02 Feb 2025 21:32:22 GMT

Before sharing updates, we would like to acknowledge and thank our outgoing Board members for their dedicated service to CRW: Norma Loehr, Megan Scully, and Eli Post. We are deeply saddened to share the news of Eli's passing and extend our heartfelt condolences to his family. Eli's contributions to CRW were significant and he will be greatly missed by our cycling community.

The CRW Board of Directors met in January to discuss several important club matters. The meeting began with approval of December's minutes.

Budget & Operations:

The Board reviewed the preliminary 2025 budget, including discussions about membership dues and century ride pricing
Directors approved Directors & Officers (D&O) insurance renewal
The club is developing a streamlined "Contact Us" system to improve member communications and support
Year-end 2024 financial reports expected by month's end

Rides & Safety:

Several workshops are being planned for 2025:
- Technology training for indoor riding platforms
- Winter training
- Ride leader training refresh
- Group riding safety clinics
The Winter Ride Challenge has 26 participants thus far
Indoor Zwift rides on Saturdays are attracting about 10 riders per session

Club Communications:

The WheelPeople newsletter and ChainLink continue regular publication
A new volunteer coordinator has joined the team

The Board continues to work on enhancing club operations and member experiences for 2025. Members with questions or suggestions are encouraged to reach out through the club's contact system.

Virtual Indoor Training Tech Workshop – Keep Riding this Winter!

Wheel People — Sun, 02 Feb 2025 21:31:00 GMT

Join CRW online for an informative workshop covering trainer options, virtual platforms, and staying connected with fellow riders. Perfect timing to get your indoor setup ready for the colder months ahead!

Workshop Details

When: 7:00 PM, Tuesday, February 18, 2025
Format: Virtual event via Google Meet
Duration: 1.5 hour
Register HERE

What We'll Cover

Zwift, Rouvy, and Peloton platforms
Using Discord while virtual riding
Comparing setups and options: dedicated vs. smart trainer
Q&A session

How to Join

Zoom link will be posted in the event listing and shared with registrants via email 24 hours before the event
Join from your computer, tablet, or smartphone

Questions?

Email questions to rides-VP@crw.org

Presentation materials will be available afterward for those who can't attend live.

Winter Ride Challenge Leaderboard Update

Wheel People — Sun, 02 Feb 2025 21:30:30 GMT

You are all an inspiration to us winter warriors, slogging through the cold days as we eagerly await the warmth of spring!

For those of you still considering joining the fun, there’s plenty of time to jump in! The challenge runs through March 31st, and every mile, hour, and elevation gain counts—whether indoors or outside.

Let us know how your winter training is shaping up, and let’s make this winter one for the books!

So, keep riding! ‍♂️

Advocating For Bicyclists - At the Community Level

Wheel People — Sun, 02 Feb 2025 21:30:00 GMT

By Terry Gleason, BedfordBike@gmail.com

Introduction

CRW has asked me to contribute articles to WheelPeople from my perspective on cycling community advocacy. I hope that these articles will serve to educate CRW members on local, regional, and national issues that directly affect their safety and enjoyment of cycling.

Although I know some of you from an occasional CRW ride or social event, I probably know more of you from our common interest in making bicycling more accessible for all types of riders. Below is a short summary of my related bicycling experiences.

After 50+ years of bike commuting to work (Minneapolis, then Bedford and Lexington), I am now mostly retired. I spend one day a week at the Lowell Bike Connector Shop helping to recycle donated bikes into the local communities and introducing bicycle skills at the elementary schools.

My past and present bicycling efforts and achievements at the local level include:

"Gold Bicycle Friendly Business" League of American Bicyclists certification for MIT Lincoln Lab
Community Preservation funding from the Town and State for bicycle shelters at our schools and a Fix-it Station at Bedford Depot Park
Snowplowing the Minuteman Bikeway
Bicycle/Pedestrian Master Plan for the Town of Bedford
Multiple Complete Streets workshops
Award-winning Safe Routes To School Program

The Importance of Bicycling Advocacy

Many CRW members are aware and supportive of the roles MassBike at the State level and the League of American Bicyclists (LoAB) at the National level play in advocating for programs and funding to make safe biking more accessible to all types of users.

An excellent example of change through advocacy is the Vulnerable Road User Bill recently enacted in Massachusetts which included the new 4 ft passing law. Massachusetts joined a handful of states that require at least 4 ft clearance when a motorist passes a bicyclist or other vulnerable road user.

Has your town installed the new signs? If not, why not?

Perhaps a phone call, letter, or email from someone like YOU (a resident who frequently rides a bike in your town) could help to make that happen.

How Can CRW Members Get Involved?

As a regular feature in WheelPeople, I will share my insights on how members, individually or working with others in their community, can advocate at the local level for changes that can have a major impact on the health of bicycling in their area. I will focus on efforts that will bring improvements for 'utilitarian' or 'transportation' bicyclists, as well as for cyclists who ride for recreation and fitness.

This month, I am sharing a concrete (and easy!) example of how concerned cyclists can advocate as individuals.

The Boston Metropolitan Planning Organization (MPO) serves the 97 towns and cities in the Greater Boston Area. The MPO recently launched a Vision Zero Program. The Vision Zero goal (an international movement) is to significantly reduce serious injuries and death on our roads.

The MPO Vision Zero website provides two links to provide feedback on general issues or specific problem spots in MPO communities. The first link is a 10-minute survey where you can provide general comments on road safety in your community. The second link is to an interactive map. Here, you can view issues in the MPO region identified by others, and add your own concerns. Both the survey and the interactive map allow you to categorize your comments based on mode, e.g., motorist, pedestrian, bicyclist, motorcyclist, public transit.

Checking out the MPO Vision Zero website and sharing your knowledge there about road safety issues in your area is a great first step to getting involved in bicycling advocacy.

Future Articles

In upcoming issues of WheelPeople, I will address several bicycling-related issues, including default lane width striping, funding opportunities, Bicycle Friendly Community and Business accreditations, driver education improvements, navigating the MassDOT 'Crash Data Portal', transportation funding inequities, plus issues members express interest in

Does your town have an upcoming election or important vote with relevance to bicycling? As a 501(c)3 organization, CRW cannot endorse candidates, but our members can publicize relevant upcoming town elections and forums and encourage us to show up.

Comments, suggestions, and alternate opinions are always welcomed. Click on “Add Comment” below to share your thoughts and get a public conversation going.

One of my goals is to have advocates in all the communities where we live or ride regularly. If you are already an active bicyclist advocate and/or wish to do more in your community, please contact me via email and describe your situation.

You can reach me at: BedfordBike@gmail.com [please include "CRW" in the Subject]

Advocacy Alert (Weston Residents): Input Sought on Town-wide Pedestrian and Bicycle Master Plan

Wheel People — Sun, 02 Feb 2025 21:29:00 GMT

By Linda Nelson

The Town of Weston has 87 miles of public roads and more than 90 miles of roadside paths and trails, including the three miles of the Massachusetts Central Rail Trail (MCRT), a shared use path that currently runs from Route 27/126 in Wayland through the east-west corridor of Weston to the closed rail bridge separating Weston and Waltham. Upon completion the MCRT will run from Northampton to Boston.

Weston’s narrow and winding roads help give the town its “semi-rural character” even though the town is 12 miles from metropolitan Boston. Many of CRW’s rides begin or transverse the town center of Weston from all directions and exit it in as many routes, making Weston one of the major metro west “hubs” for bicycle routes. Weston, like most towns in Massachusetts, is creating a Town-wide Pedestrian and Bicycle Master Plan. This plan will make its roads, paths, and trails safer and more accessible for pedestrians and cyclists of all ages and abilities. The town has engaged a design and engineering firm to listen to pedestrians and cyclists within and outside the town. The goal is to hear from a diverse and representative group of residents and community stakeholders throughout the planning process to inform plan recommendations that address the needs and desires of the community towards an improved bicycle and pedestrian experience.

If you are a CRW member and live in Weston, please contact Anna Sangree, AICP, RSP asangree@beta-inc.com. to make your voice heard on cycling needs in and around Weston.

Staying Warm Cycling Through New England Winters

Wheel People — Tue, 21 Jan 2025 21:23:36 GMT

By Amy Juodawlkis

Over the last few years, I have embraced New England winter cycling. Early on, I was often cold and miserable. After some trial and error and exchanging tips with other dedicated cyclists through our club's Slack #gear channel, I now have a solid system of clothing and gear that works for me in the cold. Below are some insights from me and other year-round riders, including accessible options for anyone just beginning their winter cycling journey.

Layering is Genius

The secret to comfortable winter cycling isn't about having the latest gear (although I love a good sale). It's about understanding and implementing an effective layering system. I have found that the key is to combine a base layer, an insulating layer, and a wind-stopping layer, especially on the upper body. Also, layers can be adjusted as conditions change, making sure you stay comfy throughout your entire ride.

Hard-Learned Lessons

Many people prefer to start out feeling a bit chilly, knowing they will warm up. I like to start warm and adjust zippers or remove gear if I get hot.
I prefer merino wool when it gets REALLY cold, but synthetic base layers can also work.
I run up and down my basement stairs a few times before I head outside, to get my blood moving.
Lip balm and sunglasses are essential out in the cold winter air.
A layer of Vaseline or lotion on your hands/toes/cheeks can help hold in heat.
I bring extra chemical hand/toe warmers to share with a friend if needed
I keep my phone close to my body - cold kills batteries fast.
The toastier my hands and feet are, the happier I am.
My winter-specific cycling boots are one size larger to allow room for thicker socks.
Don’t forget to eat and drink; a hot drink in a thermal bottle can be HEAVEN.
Stop and warm up occasionally; watch the weather and your buddies; make sure it’s safe to keep going

Clothing Suggestions

Upper Body

My current setup:

Base Layer: Merino wool (a great investment) or waffle weave shirt
Mid Layer: Winter-weight cycling jersey
Outer Layer: Cycling-specific winter jacket with windproof front panels

A smart, minimal-gear approach:

Base Layer: Athletic long-sleeve or thermal underwear
Mid Layer: Short sleeve cycling jersey with arm warmers
Outer Layer: Wind-resistant jacket or rain shell

Lower Body

My go-to gear:

Base Layer: Winter thermal bibs with chamois
Outer Layer: Wind-stopping overpants (e.g., Gore) for brutally cold days

A practical setup that many riders swear by:

Base Layer: Regular cycling shorts/liners
Mid Layer: Thermal leggings, yoga pants, or running tights
Outer Layer: Water-resistant athletic pants, mountain bike shorts/capris, or rain pants

Head/Neck/Face

My current setup:

Merino wool cap with ear coverage
Neck gaiter
Fleece-lined balaclava for the coldest days

Effective gear that many riders choose:

Fleece or wool “tuque”-style cap
Thin scarf
Ski goggles for harsh conditions

Hands

What I use:

Neoprene bar mitts/wind-stopper pogies (e.g., Bike Iowa PogieLites)
Cycling-specific winter gloves or wool gloves with Thinsulate lining
Hand warmers for really cold days (I recently learned a brilliant trick from a club member: drop the chemical warmers inside the pogies, instead of placing inside gloves)

Proven options many experienced riders use:

Liner gloves under winter gloves
“Lobster claw” style cycling gloves
Non-bulky ski gloves
Battery-powered electric gloves

My toasty Ragnoroks and electric socks.

Feet

My winter solution:

Winter cycling boots (e.g., 45NRTH Ragnarok), or neoprene covers with regular cycling shoes for milder days
Merino wool ski socks (knee-highs on very cold days) OR my super-cozy electric socks (others use heated insoles)
Chemical toe warmers (some people place these on top of shoes, under their shoe covers; I use them on the bottom of my sock)

Alternatives that many riders prefer:

Winter boots with flat pedals (versatile for walking too)
Standard wool socks, e.g., Woolie Boolies
An old trick that still works: plastic bags between sock layers
Another old trick: electric tape over the vents in your shoes

What I Wear at Different Temperatures

My typical kit for 45°F.

40-50°F (4-10°C)

Synthetic or merino base layer
Long sleeve thermal jersey or short sleeve jersey with arm warmers
Wind-stopping cycling vest or jacket (if it’s on the colder side, a thin down vest)
Light winter gloves
Cycling shoes with toe covers
Merino socks (calf-length)
Merino cap
Neck gaiter
Cycling bib shorts with knee warmers, or full-length bib tights

30-40°F (-1 to 4°C)

Long sleeve merino base layer
Winter-weight long sleeve jersey
Wind-stopper jacket
Lobster or winter cycling gloves
Thermal bibs
Neoprene shoe covers or winter cycling boots
Merino cap
Merino gaiter
Merino socks (knee-length)

Below 30°F (-1°C)

Sleeveless waffle weave synthetic base layer
Merino insulating layer
Winter cycling jacket (with or without fleece liner)
Bar mitts over cycling or lobster gloves, with chemical hand warmers dropped in
Merino socks (knee-length, with chemical toe warmers) or electric socks
My warmest winter bib tights
If extremely cold, wind-stopper overpants
Winter cycling boots
Balaclava (with or without an extra gaiter)

Final Words

The above are my personal preferences and insights to dress for winter cycling. It definitely takes some trial and error to figure out what gear works for each individual rider. Here is an article by Pamela Murray that has great winter cycling options that include “regular,” every-day clothing. See also Bicycling in Winter by John Allen for much more information about winter cycling in general, as well as links to other resources. CRW continues to offer rides throughout the winter, so if you’re on the fence, I encourage you to give it a try (check out the club calendar here). Hope to see you out there on the road this winter!

Share your knowledge! What do you wear for outdoor cycling during the winter months? Let us know in the comments.

Safety Corner: Massachusetts Bicycle and Related Laws

Wheel People — Tue, 21 Jan 2025 15:48:01 GMT

By John S. Allen

CRW can take pride in its support for lawful and courteous use of the roads and paths on which we ride. This is important for our safety, also interaction among ourselves and with other travelers and being welcome in the communities where we ride.

Sometimes, though, questions arise about what actually is legal. And Massachusetts traffic laws can be confusing. They are scattered in the General Laws, ordinances of cities and towns, regulations for state highways and DCR property... Also, there have been some significant amendments recently.

My friend and CyclingSavvy colleague Eli Damon created a detailed summary of Massachusetts bicycling laws several years ago. I have been updating it since. The remainder of this article is the updated summary. It includes links to the underlying laws in case you want to take a deeper dive. I can be thankful that everything to look up is online now, and so is Wheelpeople, so the information is only a click away!

Access (MGL 85-11B)

Cycling is permitted on all public ways (roads and trails) except limited-access or express state highways where signs prohibiting bicycles have been posted.

Behavior (MGL 85-11B)

Obeying the Traffic Law

Bicyclists are required to obey the traffic laws for drivers, with specific provisions and exceptions.

Group Cycling

Cycling more than 2 abreast is prohibited.
Cycling 2 abreast is permitted subject to the duty to facilitate overtaking (MGL 89-2).
Cyclists riding 2 abreast must ride within a single lane.

Passing on Right

Cyclists usually pass on the left but are permitted to pass on the right – though this can be hazardous!

Cycling on Sidewalks

Cycling is permitted on sidewalks when necessary in the interest of safety except in designated business districts, unless otherwise directed by local ordinance.
Cyclists on sidewalks must yield to pedestrians and give an audible signal before overtaking a pedestrian.

Signaling

Cyclists are required to signal their intention to stop or turn.
Signals need not be made continuously and shall not be made when both hands are needed for the safe operation of the bicycle.
Signals may be made with either hand.
Audible warning when needed (voice or bell); no siren or whistle.

No Hands

A cyclist must keep at least one hand on the handlebar at all times.

Equipment (MGL 85-11B)

Seat

A cyclist must ride upon or astride a permanent and regular seat.

Cargo

Cargo must be carried in or on a basket, rack, trailer or other device designed for such purposes.

Modifications

No handlebars above shoulders or extended front fork.

Passengers

A passenger must ride only upon or astride a permanent and regular seat or on or in a trailer.
A passenger between the ages of 1 and 4 must be in a “baby seat”, on a tandem, able comfortably to reach the handlebar and pedals or on or in a trailer.
A passenger under 1 must be in a trailer.

Helmets

A cyclist 16 or younger must wear a helmet
A passenger 16 or younger unless in an enclosed trailer.
Helmets must meet standards and be properly fitted and adjusted.

Brakes

Must enable a cyclist to stop safely from 15 mph within 30' on a dry, clean, hard, level surface.

Lights and Reflectors

Cyclists must use lights and reflectors from ½ hr. after sunset to ½ hr. before sunrise.
During this time, the cyclist must:
Use a white headlight visible from 500'.
Use a red taillight and a red rear reflector.
Have pedal or ankle reflectors and reflectors facing to each side.
A generator-powered light that activates only when the bike is moving is OK.
Reflectors must be visible from 600' when directly in front of lower beams of a motor vehicle's headlights.

Ebikes (MGL 85-11B 3/4, 90-1, 90-1C, 90-1E)

Prohibited on sidewalks.
May be prohibited on some trails by local regulation.
Class 1 and 2 (20 mph assisted top speed without/with throttle) are defined as electric bicycles, others defined as motorized scooters or motorcycles and subject to rules for them.

Laws That Apply to All Drivers Including Cyclists

Laws for drivers apply. Note especially:

Cyclists May Use the Full Lane

Cyclists are not required to ride at the edge or in the door zone. “Upon all ways the driver of a vehicle shall drive in the lane nearest the right side of the way when such lane is available for travel, except when overtaking another vehicle or when preparing for a left turn.” (MGL 89-4B)

Safe Passing

“If it is not possible to overtake...at a safe distance in the same lane, the overtaking vehicle shall use all or part of an adjacent lane, crossing the centerline if necessary, when...safe... and...adhering to the roadway speed limit” (MGL 89-2).
“In passing a vulnerable user, the operator of a motor vehicle shall pass at a safe distance of not less than 4 feet and at a reasonable and proper speed” (MGL 90-14).

Passing On Right

“The driver of a vehicle may, if the roadway is free from obstruction and of sufficient width for two or more lines of moving vehicles, overtake and pass upon the right of another vehicle...(a) making or about to make a left turn, (b) upon a one-way street, or (c) upon any [one-way] roadway” (MGL 89-2).

Lane-splitting, Lane Changes

“The...vehicle shall be entirely within a single lane, and [the driver] shall not move from the lane...until he has first ascertained if such movement can be made with safety” (MGL 89-4A).

Violations

Reporting Crashes (MGL 85-11B)

Cyclists must report a crash to local police if it involves personal injury or at least $100 worth of property damage.

Penalties (MGL 85-11B, 85-11E)

Penalty can be up to $20, but no penalty for not wearing a helmet.
Violators under 18 can have their bikes impounded for up to 15 days.
Violations by cyclists under 18 cannot affect any civil right or liability and cannot be considered a criminal offense.
Violations do not affect a cyclist's license to operate a motor vehicle or status in the safe driver insurance plan.
Parents and guardians are responsible for violations committed by cyclists under 18.

Police Stops (MGL 85-11E)

A police officer who observes a traffic law violation committed by a bicyclist may request the offender to state his or her name and address. Refusing to do so, or stating a false name and address shall be punished by a fine of $20-$50. An offender who refuses to state his or her true name and address may be arrested without a warrant. Presenting ID is not required.
Cyclists cannot be arrested for traffic violations.
For cyclists under 16 committing traffic violations, police officers may give the notice to the parent or guardian.

Note: Massachusetts General Laws leave out many details, including, for example, what is required at a red, amber or green traffic signal. These are covered in ordinances of the 351 cities and towns (see Sample Regulation), in Mass. Highway Department regulations (CMR 700 9.00), in Department of Conservation and Recreation regulations (CMR 302) and in regulations for quasi-public entities, notably Massport. Regulations and ordinances cannot overturn provisions of the General Laws except (rarely) where the Legislature has granted a home-rule petition to a city or town. Example: in Provincetown, bicyclists are allowed to travel in both directions on one-way Commercial Street.

Member Spotlight: Sylvia Stoddart

Wheel People — Mon, 20 Jan 2025 21:50:30 GMT

Where you are from? I live in Arlington. I have always lived in the Boston area, and Arlington is my favorite.

What is your best advice for a new club member? Enjoy your ride and get to know people! Rides are more fun that way!

When did you become a Ride Leader? I have been a ride leader for a couple of years.

What led to you becoming a Ride Leader? I was going on so many rides that I wanted to pitch in and help out! Every ride leader is different, but I find it really rewarding to ride with the same crew once or twice a week, and to welcome new cyclists.

What types of rides are you planning on leading? I would like to lead some rides on Cape Cod. I am hoping to schedule some in 2025.

How long have you been cycling, and what initially got you interested in the sport? About 12 years ago, I was on a day-long ride around Westport, MA. My friend’s son convinced me that I would have so much more fun if I ditched my heavy hybrid for a road bike. Happily, I took his advice.

How many miles a year do you typically ride? Around 2,500. Nearly all outside.

What is your greatest cycling accomplishment? I’m just happy to keep getting back on the bike!

What is your favorite route to ride? Last summer I went on the club ride to Martha’s Vineyard. That is a great ride with so much great scenery.

What is your favorite post-ride food or drink? A chai latte and butter croissant.

Getting the Most Out of CRW's Slack Community

Wheel People — Wed, 15 Jan 2025 02:48:37 GMT

The CRW Slack space is great for organizing rides and keeping members connected. This is an information space divided into channels. Members can monitor chat in the channels of their choosing, send private direct messages to individuals or groups, and stay informed about club happenings.

Slack is where we plan impromptu rides, announce organized rides, share routes, discuss gear, and build our cycling community. Instead of information getting lost in lengthy email threads or scattered across different platforms, everything is organized into focused channels that make it easy to find exactly what you need.

We use threads to keep discussions organized, so you can easily follow the conversation about specific rides.

Members can also invite others to join the space by sending a simple invitation.

Quick Start Guide for New Members

1. Getting Set Up

Download Slack (desktop and mobile apps)

- Windows: https://slack.com/downloads/windows
- Mac: https://slack.com/downloads/mac
- IOS: https://slack.com/downloads/ios
- Android: https://slack.com/downloads/android

Follow link from the invitation email.
Complete your profile:

- Add a photo
- Contact info, if desired
- Add your general availability
- Set your preferences

2. Browse and Join Channels

Click on the Home button.
Hover over Channels, and you will see a drop down for Create/Manage/Show and Sort.
Select Manage > Browse Channels.

Hover over the channels you are interested and select Join; all members are automatically follow the club-announcement channel.

Channel Descriptions:

3. Get Familiar

Read up on older posts in your favorite channels
Check out #help-use-slack if you have questions
Set up mobile notifications
Talk to your riding buddies in the DMs
Invite your friends to join: Under the CRW drop-down, select Invite People to CRW; copy the invite link to forward on.

4. Start Communicating
Members find many ways to communicate in Slack, for example:

Hop into #ride to share your ride photos or find a riding buddy for your lunch ride today
Talk about the hottest cycling tech or post a bike for sale in #gear
Announce a non-CRW event in #community-news
DM a ride leader with your questions about an upcoming ride
Discuss routes for an epic multi-day trip in #adventure
…and much more!

5. Best Practices

Use threads (see below) for extended discussions to keep channels clean and organized.
Tag specific people using @ mentions when needed.
React with emojis to acknowledge messages without cluttering the channel.

6. Getting Help

The #help-use-slack channel is your friend. Our experienced members are always ready to help you navigate the platform and get the most out of our digital community.

Remember, cycling is all about community, and our Slack workspace helps make that community stronger and more connected than ever. So jump in, join the conversations that interest you, and become part of our vibrant cycling community. See you on the roads – and in Slack!

CRW 2025 Winter Tri-Cycle Challenge Update ❄️

Wheel People — Sat, 04 Jan 2025 19:18:13 GMT

We’re a month into the 2025 Winter Ride Challenge, and we want to congratulate Nick Linsky, who has taken a commanding lead! Since December 1st, when the challenge began, Nick has ridden an incredible 939 miles over 74 hours and climbed 45,251’!

Strong work, Nick! Keep it up!

We also want to recognize our top contenders:

Barry Nelson: 628 miles over 48 hours, climbing 17,524’
Beth Rosenzweig: 782 miles over 48 hours, climbing 28,690’
Linda Nelson: 511 miles over 39 hours, conquering 4,558’

You are all an inspiration to us winter warriors, slogging through the cold days as we eagerly await the warmth of spring!

Let us know how your winter training is shaping up, and let’s make this winter one for the books!

So, keep riding! ‍♂️

December Board Meeting Recap

Randolph Williams — Sat, 04 Jan 2025 02:23:19 GMT

The Charles River Wheelers (CRW) Board met on December 8, with the meeting called to order at 5:35 PM and adjourned at 6:30 PM. Barbara Jacobs served as the minutes taker. Below is a summary of the key discussions and decisions.

Attendance and Quorum

The meeting achieved quorum, with five Board members present. Attendees included Eli Post, Randolph Williams, Amy Juodawlkis, Norma Loehr, and Barbara Jacobs. Non-Board members Nina Siegel and Bernard Pemstein also participated.

Consent Agenda

The board approved the November meeting minutes with one abstention.

2025 Planning and Role Changes

Several role changes were confirmed:

Barbara Jacobs will vacate her role as Publisher of WheelPeople and ChainLink.
Katerina Trizlova was appointed as Assistant Treasurer.
Eliot Morra will become VP of Finance.

These changes were unanimously approved.

Offsite Planning Meeting

An offsite planning session for the Board is scheduled for February.

Key Updates and Discussions

Financials (Amy Juodawlkis)

Amy reviewed the financial reports, highlighting concerns over high costs for the Ride Leader and Volunteer Party. Follow-up with Eliot Morra will address specific line items.

“Contact Us” Form Redesign (Randolph Williams)

Over 300 people used the club’s “Contact Us” form this year. A redesigned form will include FAQ links for better self-service, topic-oriented queries, and streamlined notifications to specific email addresses (e.g., RASC, Membership). A tracking spreadsheet will be implemented.

CPEC and WheelPeople Publisher Search (Norma Loehr)

The club urgently needs a new publisher for WheelPeople and ChainLink. This will be discussed further at the next CPEC meeting.

RASC Update (Barbara Jacobs)

Ride Leaders have been asked to submit budget suggestions, with plans to meet Eliot Morra soon for a financial review.

Additional Notes

Partnership Policy Renewal: Deferred to January or the next Board meeting.
Name Tags: A design is in progress.

Upcoming Meetings

The January Board meeting date is TBD. The February offsite meeting will focus on strategic planning.

Stay tuned for updates on these initiatives, and thank you to all Board members and volunteers for their dedication to advancing CRW's mission.

December 2024 Featured Photo

Wheel People — Thu, 02 Jan 2025 21:26:22 GMT

Warming up at Fern's in Carlisle.

Watch the CRW calendar (and Slack) for outdoor riding opportunities throughout the winter months!

CRW Needs You!

Wheel People — Thu, 02 Jan 2025 21:14:22 GMT

CRW is looking for members with communications skills to help get the word out about our rides, events, and news. Heading into 2025, we are seeking individuals with expertise and interest in the following projects/areas:

Develop and oversee communications strategies
Manage CRW’s brand, messaging, and public image
Oversee and/or create content for the website, social media, and publications
Handle media relations and external communications
Support fundraising, events, and marketing
Chair the Club Promotion and Events Committee

If any of these sound like YOU, Contact Us and select Volunteer Opportunities to get the ball rolling!

CRW President Featured in Cycling Podcast

Wheel People — Thu, 02 Jan 2025 21:13:36 GMT

CRW in the news!

CRW club President, Randolph Williams, was recently interviewed by the New England Endurance podcast, and the episode has just dropped.

The podcast episode titled "Charles River Wheelers (CRW): Building Community Through Cycling" features an engaging conversation with Randolph. The hosts, Art Trapotsis and Eric Schenker, delve into the history and mission of CRW, noting that it is one of the largest and oldest cycling clubs in New England. Randolph shares his personal journey into endurance sports, his leadership role in CRW, and the club's efforts to promote diversity and community engagement in cycling. The episode highlights CRW's various programs, events, and the importance of fostering connections within the cycling community.

The New England Endurance podcast launched in January 2024 with a mission to "passionately showcase and celebrate the vibrant endurance sports culture thriving in New England." Art and Eric have produced 28 episodes over the past year, covering topics ranging from back country skiing to endurance running, to the Bike Education Institute for Pirates.

If you want to dive deeper into the episode, you can listen to it here.

Sharing the Road & Path: Pedestrian Awareness for Cyclists

Wheel People — Thu, 02 Jan 2025 21:12:12 GMT

By Randolph Williams and John Allen

At Charles River Wheelers (CRW), safety is our top priority. Whether you’re riding on city streets, suburban roads, or multi-use paths, one of the most common interactions you’ll have is with pedestrians. Here are some simple guidelines to help keep everyone—cyclists and pedestrians alike—safe and comfortable.

1. Be Alert and Anticipate
Pedestrians can be unpredictable. They might suddenly step into a crosswalk, veer off the sidewalk, or fail to hear your approach if they’re wearing headphones. Train yourself to stay alert:

Scan ahead for people walking, jogging, or standing.
Slow down when you see pedestrians up ahead, especially in congested areas.
Communicate early by calling out or using a bell well before passing.
Inform other riders of the approaching hazard.
Maintain enough spacing from other cyclists so you can look ahead and brake as needed. Reserve paceline riding for roads where complicated encounters are unlikely.

2. Respect Crosswalks & Right of Way
You are required to yield right of way to pedestrians in marked (and sometimes unmarked) crosswalks, and must always exercise due care. As a cyclist:

Come to a full stop if a pedestrian is already crossing or about to cross.
Watch for visual cues—sometimes pedestrians hesitate or are unsure you’ve noticed them.
Yield even if it seems they’re pausing for you; better to err on the side of caution.

3. Pass with Care
When you do need to pass a pedestrian:

Alert other riders with a loud “Walker up!” (add a pointing hand signal if safe to do so)
Announce your presence with a friendly “Behind you!” and/or a bell ring.
Give them space—leave at least a few feet if the road or path width allows.
A group should pass behind rather than ahead of a pedestrian who is crossing the street.
Pass slowly if pedestrians are clustered or if children or pets are involved. Crowded space (ride starts, rest stops, farmer’s markets, etc…) is pedestrian space. “Scooter’ your bicycle or walk.

4. Ride Predictably
Just as you want pedestrians to be predictable, they need you to be predictable, too:

Do not “edge ride” where a pedestrian could walk out from concealment by a parked vehicle or other sight obstruction. Maintain enough clearance that you and the pedestrian would see each other in time to avoid a collision.
Maintain a steady line rather than weaving.
Use clear signals if you need to turn or slow down suddenly.
Make sure that a crossing pedestrian is looking in your direction before you pass. This helps everyone navigate safely.

5. Observe Good Path Etiquette
On a path, bicyclists are the fastest users and must take special care with pedestrians.

Keep right and pass on the left with plenty of clearance. (Note: Rhode Island is unique in requiring pedestrians to walk on the left on paths, so be extra alert in Rhode Island.).
Moderate your speed so that you can avoid pedestrians who unexpectedly change direction. Be aware that a child or dog may be concealed ahead of a pedestrian you are about to pass.
Pass only once a pedestrian has responded to your bell or voice, or with plenty of clearance so that the pedestrian could not turn and collide with you. If a pedestrian is wearing headphones, you may have to get close before your bell or voice is noticed.
Be alert to oncoming path traffic and wait until you have safe passing distance. You may have to slow to walking pace and follow a pedestrian until it becomes safe.
Get the attention of oncoming pedestrians holding a conversation or looking at their phones – make sure that they have noticed you.
Be especially cautious around children, who can be erratic.

6. Stay Courteous
A courteous attitude goes a long way.

Smile or offer a simple “Thank you!” if pedestrians step aside to let you pass.
Remember, we’re all out there to enjoy public spaces. Mutual respect keeps paths and roads welcoming.

Pedestrian safety is a shared responsibility. By staying aware, signaling your intentions, and respecting right-of-way rules, we can all enjoy a safer, friendlier cycling experience. Share these tips with fellow riders or new club members, and let’s continue to keep CRW rides safe and enjoyable for everyone.

Board Insights for Members

Randolph Williams — Wed, 04 Dec 2024 12:36:46 GMT

At our November 3rd Board meeting, we reviewed several important updates about our club's activities and future plans.

Membership and ride participation remain strong, with 440 new members bringing our total membership to 1,889. Event registrations are matching or exceeding 2023 levels, and October 2024 saw more rides than the same period last year. We're especially pleased to welcome 13 new ride leaders who joined our ranks this year.

Looking ahead to winter, we're excited to announce that Elen Gugel will be leading rides every other week. Winter Ride Challenges will begin December 1st, offering opportunities to stay active during the colder months.

The Communications team is seeking volunteers to help publish WheelPeople and ChainLink. We're currently evaluating various options to ensure consistent and effective communication with our members.

Plans are underway for our annual Volunteer/Ride Leader appreciation event. The Board voted to open this celebration to all ride leaders, recognizing their vital contribution to our club's success.

The Board also began discussions about developing a formal partnership strategy to help grow our membership and enhance our community presence. We'll be continuing these discussions at our next meeting.

Our next Board meeting is tentatively scheduled for December 8, 2024. As always, members are welcome to attend as observers.

Randolph Williams

President, Charles River Wheelers

Announcing the CRW Zwift Ride Series!

Wheel People — Thu, 21 Nov 2024 20:14:28 GMT

By John O'Dowd

CRW is excited to announce it’s winter Zwift ride series. These virtual rides will mostly take place Saturday mornings at 9:00 AM.

While advertised on the club calendar, these rides will be Zwift meetups, meaning you will receive invitations to the ride on your Zwift Companion phone app. You must follow whoever the ride leader is on Zwift to get the invitations. Contact the ride leader if you did not get an invitation.

You must sign up on Zwift before the ride begins. Registering on the club calendar is optional.

The rides will be no drop, meaning the Zwift “rubber band” feature will be on. This allows everyone to stay together regardless of what pace they are doing.

We will use the club Discord account to talk with each other during the ride. To use Discord you must install it on a device that you will have with you during the ride (a phone, a tablet, etc).

To get onto the CRW Discord account:

Go to your Zwift companion app
Go to Clubs
Select (or search for) Charles River Wheelers
Scroll to the bottom and click on Discord

We hope you choose to join us for a challenging and fun ride from the comfort of your Zwift trainer this winter!

Safety Corner: How Bicycles Teach

Wheel People — Thu, 21 Nov 2024 20:02:20 GMT

By John Allen

What do bicyclists learn from their bicycles?

Yes, the bicycle teaches the rider. And muscle memory does not fade!

A child may develop habits that work less well on a grownup bike and these habits may last a lifetime unless consciously reversed. One very typical example is with children who start out on a BMX bicycle with a low saddle and coaster brake.

Because the pedals can’t turn backwards with a coaster brake, the forward foot (the one which has to initiate pedaling) steps down to keep the bicycle upright at a stop. Both feet must be down to switch feet and restart. Whole nations – Germany, the Netherlands, Denmark -- have traditionally ridden coaster-brake bicycles – though that is changing -- and the resulting awkwardness of stopping and restarting has shaped their style of riding and their infrastructure choices.

Coaster brakes are common on children’s bikes in the USA. These brakes are relatively trouble-free and intuitive to use, but it can take some work to accustom a growing child, or an adult with decades of ingrained habit, to a bicycle with handbrakes. These cyclists often prefer the saddle low, reducing pedaling efficiency. For the sake of safety – the ability to restart briskly – and to ride longer distances and come back for more CRW rides – it is prudent to learn efficient stopping and restarting. I therefore encourage the club to hold clinics where newcomers can be introduced to the power pedal start.

Here is video of several cyclists being awkward!

When stopping, most CRW members slide forward off the saddle and put one foot down, then bring up the other pedal for a power-pedal start. With clipless pedals, there is no need even to hook a foot under a pedal to pull it up. But a little experiment will show the power of habit: practice restarting with the opposite foot. (This practice can actually be useful if a pedal won’t release, or when tandeming with someone who learned to start with the other foot.)

Habits which the bicycle teaches aren’t only from childhood. The bicycle teaches the rider how to keep the system stable – staying upright and riding straight. But different bicycles provide different forces through the handlebars and react differently to steering.

Switching between bicycles with different frame geometry loading and handlebar shapes is like switching between musical instruments of the same family – soprano, alto, tenor saxophones, or violin and viola. I’m recalling my first time riding my longtail cargo bike, when my reflexes from riding other bicycles led me to overcorrect steering and weave at low speeds. After a few rides, I adapted to the cargo bike’s handling. The lesson here is to be cautious when setting out on a new (to you) bicycle, especially at the extremes of performance – high speeds, very low speeds, hard braking, cornering. You may need to adapt – to “tune in.”

A bicycle can teach the rider efficient pedaling, or not. A bicycle without low gears will teach the rider to stand when accelerating and climbing. Insufficiently low gears for climbing will teach a new rider that bicycling is difficult. I have been happy to spin up Mt. Wachusett on the Climb to the Clouds ride at hardly more than walking speed and to have my legs still feel good for the many miles ahead. OK, I know a CRW member who did the entire Climb to the Clouds on a fixed-gear bicycle. He is extraordinary, most of us are less so! One of the modern pie-plate size sprocket clusters along with double chainrings and a front derailleur should not be out of the question if climbing is an issue!

Brakes again: The hollow steel rims usual on all but high-end bicycles up through the 1960s were slippery against the brake shoes when wet. Pothole damage would push out the sidewalls of these rims, so a bicycle lurched when braking. I switched to aluminum rims in the early 1970s, but their wedge-like cross section taught me not to trust the brakes until I learned some very precise wheelbuilding. Today’s rims have parallel sidewalls, or your bicycle has disk brakes. Consider yourself fortunate because they do not teach you to avoid braking hard when you might need to!

Overcoming lingering habits may require changing some equipment on the bike, or only a conscious effort to relearn. Efficient stopping and restarting, steering, braking, and use of the gears make for a more pleasant and safer ride.

Event Recap: Ride Leader/Century Volunteer Party

Wheel People — Tue, 19 Nov 2024 14:59:50 GMT

CRW could not exist without its superb Ride Leaders. At the close of each riding season, the club formally recognizes our Ride Leaders at a Thank You party.

This year, our Century volunteers were also feted at the same occasion. On November 11, approximately 65 ride leaders, volunteers, and their guests attended a dinner celebration at Hearth Pizzeria in Needham.

The venue was bright and just the right size. Attendees mingled and caught up with each other. A band played while some great food and drink was enjoyed.

Amy Juodawlkis, our Executive VP, handed out this year’s Ride Leader gift, a Travel Kuppe insulated water bottle, along with a custom CRW Ride Leader sticker designed by club member Nina Siegel.

A short presentation was given by our president, Randolph Williams, and VP of Rides John O’Dowd. New Ride Leaders were welcomed and congratulated. Afterwards, prizes were awarded to those who led or co-led the most rides. This new initiative serves to recognize our most dedicated Ride Leaders.

Prizes were awarded in four categories:

Most led recurring rides
Most co-led recurring rides
Most led non-recurring rides
Most co-led non-recurring rides

The winners were:

Recurring rides:

Mike Togo: 18
Alan Cooney: 17
Andy Brand: 17

Non-recurring rides:

Gene Ho: 6
André Wolff: 6
Melissa Quirk: 5

Most Recurring Co-leads:

Sylvia Stoddart: 33
Barb Taylor: 22
Julie Stephenson: 15

Most Non-Recurring Co-leads:

Nina Siegel: 5
Tsachi Avrahami: 3
Keren Hamel: 3

Finally, Century coordinator Erik D'Entremont presented some statistics regarding the three supported centuries he organized along with Mark Nardone. Erik thanked the volunteers that made these events a success. Volunteers also received special club stickers.

Ride Leaders: Make sure your rides and co-led rides count towards next year’s contest. Remember to use the latest ride template to create your rides, and to register yourself as the ride leader or the co-lead for your rides.

Club Members: Please consider becoming a Ride Leader! Spread your cycling passion and expertise while meeting great people on awesome rides! Contact our VP of Rides at rides-vp@crw.org to learn more.

Thank you, CRW Ride Leaders and Century volunteers for a great 2024 cycling season!

Member Spotlight: Mike Togo

Wheel People — Tue, 19 Nov 2024 14:58:36 GMT

Where you are from? Rockand, MA.

What is your best advice for a new club member? I joined CRW about 20 years ago. My advice to members is ride, ride, ride. I am retired and ride all 4 seasons (including winter). I don’t ride in rain or snow/icy roads.

When did you become a Ride Leader? 16 years ago.

What led to you becoming a Ride Leader? Years ago there was only one recurring Sunday ride from the Rockland Park and Ride parking lot. If you want something, it’s best if you start it yourself. I started a local ride club called the South Shore Mellow Riders, presently 535 members.

What types of rides are you planning on leading? I am currently leading the CRW Hanson Winter Ride, every Saturday through April 2025.

How long have you been cycling, and what initially got you interested in the sport? I have been riding for over 40 years. I retired from the Boston Globe 20 years ago and started riding and running almost every day. I gave up running after two total knee replacements 16 years ago and started riding more and leading rides for CRW.

How many miles a year do you typically ride? I don’t know? Lots, almost every day. I don’t keep records of how many miles I ride each year. I ride a lot. I love group rides.

What is your greatest cycling accomplishment? My longest ride is an annual 85 mile ride every summer called the P2P, Plymouth to P-Town and a Captain John ferry back to Plymouth. Thanks Mel.

What is your favorite route to ride? I love the south coastal route; it starts in Hingham and goes through several beautiful coastal towns to Scituate Harbor. A must coffee stop at The Lucky Finn Cafe in Scituate harbor.

What is your favorite post-ride food or drink?The Lucky Finn Cafe in Scituate harbor. My favorite coffee stop food is caramel latte with a cranberry scone.

Anything else you want to share? I have met the greatest people during the many group rides I have done over the years. Cyclists are the best people!

CRW Communications Needs Your Help!

Wheel People — Tue, 19 Nov 2024 14:57:53 GMT

The CRW Communications team currently has two volunteer openings. Put your skills to use while contributing to the club’s success!

Monthly WheelPeople Publisher. Collect and route content from contributors; setup, format, edit, and distribute the monthly WheelPeople (WP) email newsletter; attend monthly virtual planning meetings. Optional: Write/create content for the newsletter. Time commitment: ~4 hr/month. You can read more about this role here.

Weekly ChainLink Email Coordinator. Prepare, edit, and schedule the weekly template-based Chain Link email from auto- and member-generated content. Time commitment: ~2 hr/month. You can read more about this role here.

Our members rely on WheelPeople and ChainLink to stay informed and engaged. If you have any interest in either (or both!) of these roles or have any questions, please email cpec@crw.org. We would love to hear from you!

Enjoying the Cold Weather on Two Wheels

Wheel People — Tue, 19 Nov 2024 14:57:04 GMT

Winter in New England can be a difficult time for bike riders. The cold temperatures and icy roads can make it difficult to stay safe and comfortable. But with the right preparation and gear, winter bike riding in New England can be an enjoyable experience.

Make sure you have the right clothing. Layering is key when it comes to winter biking, so make sure you have a base layer, an insulating layer, and a waterproof outer layer. You'll need a good pair of gloves and a warm hat or balaclava. Don't forget your feet! Wool socks, not too thick, are a good place to start. Shoe covers/booties or even plastic bags inside your shoes can help keep heat in.

Consider some additional gear choices. Some riders choose to use chemical toe and hand warmers and/or winter-specific cycling boots (or move to flat pedals with regular, warm winter boots). Bar mitts/pogies can be installed on your handlebars to augment your gloves. Although potentially expensive, battery-operated socks, shoe liners, gloves, and even vests can really help on the coldest days.

Make sure your bike is ready for winter riding. Check your brakes and tires to make sure they're in good condition, and consider investing in studded tires if you plan on riding on icy roads. You should also check your lights to make sure they're working properly, as visibility is especially important during the winter months.

Be aware of the road conditions before you ride. If it's snowing or icy, it's best to avoid riding until conditions improve. If you do decide to ride in snowy or icy conditions, take it slow and be extra cautious when turning or braking.

Stay safe. Ride with a buddy, and check in to make sure everyone is staying warm. Make clothing or route adjustments as needed. Stop for a hot drink in a warm place.

Winter bike riding in New England doesn't have to be intimidating. With the right preparation and gear, you can enjoy the cold weather on two wheels!

Share your winter weather riding tips below in the comments. Join the CRW Slack #gear chatroom for more discussions on this popular topic!

CRW 2025 Tri Cycle Ride Winter Challenge has Begun!

Wheel People — Tue, 19 Nov 2024 14:53:51 GMT

The CRW 2025 Tri Cycle Ride Winter Challenge has begun and the Leaderboard will be active shortly!

To be eligible, manually enter your time/distance/elevation data from your rides (indoor and outdoor) into your profile on the CRW website.

Data can be entered at whatever frequency is preferred (daily, weekly, monthly).

To enter your data:

Log into the website.
Click on your name at the top of the web page; this will open your profile.
Click on Edit Profile, and scroll down until you come to your Activity Tracker.
Enter your numbers here. You may enter your numbers daily, weekly, or monthly.
Scroll down to the Save button and hit Save.

NOTE: Your totals will not update right away; give it a day or two.

We can’t wait to see your winter training progress!

November 2024 Featured Photos

Wheel People — Tue, 19 Nov 2024 14:52:51 GMT

***SHARE YOUR RIDE PHOTOS WITH CRW!***
Email them to: media-share@crw.org

CRW members enjoying late Fall rides/gatherings!

Bike Thursday Annual Ride/Party:

North by True West:

Women's/Nonbinary Program Halloween Ride:

2024 Ride Leader Incentive Program Update

Randolph Williams — Sun, 03 Nov 2024 20:20:29 GMT

Dear CRW Members,

As we enjoy the peak of our cycling season, we're excited to share the latest standings in our 2024 Ride Leader Incentive Program. Your enthusiasm and dedication continue to make our club vibrant and active!

Reminder of Contest Categories:

Most Recurring rides led
Most Non-recurring rides led
Most Recurring rides co-led
Most Non-recurring rides co-led

Top performers in each category will receive gift cards and free CRW memberships at the end of the season. Board Members are not eligible for gifts or free membership.

Get Involved!

There's still plenty of time to climb the leaderboard or start your journey as a ride leader. Every ride counts, whether it's your first or fiftieth! Check the CRW calendar for opportunities to lead or co-lead rides.

Remember:

Rides must be listed on the CRW Ride Calendar to qualify
Only completed rides count
We appreciate leaders of all experience levels

Thank you to all our ride leaders for your commitment to CRW. Your efforts make every ride special for our members.

Happy cycling, and we'll see you on the roads!

CRW Board Meeting Highlights - October 2024

Randolph Williams — Sat, 02 Nov 2024 22:06:35 GMT

The CRW Board met on October 20th to discuss several important club initiatives and updates.

Membership & Engagement

Our membership remains strong at 1,886 members. The Integrated Operations Committee is exploring ways to attract younger riders in their 20s and 30s, analyzing ride participation trends, and developing strategies to engage new cyclists. Stay tuned for upcoming "bring a buddy" events!

Celebrating Our Volunteers

Mark your calendars! The annual Volunteer and Ride Leader Appreciation Party will be held Sunday, November 10th, from 5:30-8:00 PM at the Hearth in Needham. Ride leaders will receive special commemorative water bottles, and all volunteers will get CRW stickers. Ride leaders and co-leaders can bring a guest - registration opens October 21st.

Fall Century Success

The Cranberry Harvest Century drew 465 registrants, with 303 riders checking in on event day. This year's three centuries generated over $35,000 in revenue, with the Cranberry Harvest Century contributing $18,000. The Board extends special thanks to all volunteers who made these events possible.

Winter Riding Program

Get ready for winter cycling! From December through March, CRW will offer three exciting challenges focusing on time, distance, and elevation. Winners will be crowned in each category. The popular Hanson Ride will continue through winter, and we're hoping to see the return of seasonal favorites like the Snowflake, Turkey Burner, and Pancake rides.

Looking Ahead

The Board is working on improving the club's contact system and volunteer coordination. We're implementing new tools to make it easier for members to get involved and stay connected with club activities.

The next Board meeting is scheduled for November 3rd, 2024. Members are always welcome to attend Board meetings - check the calendar for details.

Cranberry Harvest Century 2024 Recap

Wheel People — Thu, 31 Oct 2024 21:21:39 GMT

By Norma Loehr

Another successful CRW Cranberry Century ride is in the books! This year we had 464 registered riders and 8 led ride groups who refueled with 100 pizzas, 15 dozen bagels and many, many bananas.

Thanks go to DCR staff, Friends of Myles Standish Forest, East Over Reservation, and our wonderful network of volunteers.

CRW Needs You! Volunteer Opportunities for November 2024

Wheel People — Mon, 28 Oct 2024 20:12:23 GMT

by Randolph Williams
President, Charles River Wheelers

Attention CRW Members:

Your skills and passion can help make our club even better! We're currently seeking volunteers for the following roles:

VP of Rides

Oversee and coordinate our ride programs
Skills: Leadership, organization, cycling experience

WheelPeople Editor

Compile and edit our monthly newsletter
Skills: Writing, editing, basic design

Volunteer Coordinator

Recruit and manage volunteers for various club activities
Skills: Communication, organization, people management

VP of Finance / Treasurer

Oversee club finances and budgeting
Skills: Financial management, budgeting, reporting

Ready to hear more? Please access our Contact Us form, select Other, and tell us which role(s) you are interested in.

Thank you for your support!

CRW Donates to Area Non-Profits

Wheel People — Mon, 28 Oct 2024 20:04:20 GMT

By Barbara Jacobs

Every year CRW provides monetary donations to area Non-Profits. For 2024, three local organizations have each received $1,000.

Congratulations to these very worthy organizations:

CRW 2025 Tri Cycle Ride Winter Challenge

Wheel People — Mon, 28 Oct 2024 20:02:47 GMT

By John O'Dowd

It’s getting to be that time of year; the leaves have changed, the days are shorter and colder. Soon we’ll hang up our cleats for the year and go into hibernation.

Wrong! It’s time once again for the CRW winter challenge!

This year we are competing in three categories: Distance, elevation, and time. The challenge will run December 1st through March 31st. Prizes will be awarded at an event at the Mighty Squirrel on Sunday, April 6th.

Aside from the winner of each category, we will have two raffle winners in each of the three categories as well, so we will have a total of 9 winners (prizes TBD).

To be entered into the raffle riders must reach minimums in any (or all) of the following categories:

Distance: 400 miles

Elevation: 15,000 feet

Time: 40 hours

Riders can compete in as many of the categories as they wish, but they may only win one prize, either as the top rider of a category, or in a raffle.

Time/distance/elevation is entered manually by riders in their profile on the club website.

To enter your stats:

Both real outdoor rides and virtual indoor rides are eligible to be counted.
Log into the website.
Click on your name at the top of the web page; this will open your profile.
Click on Edit Profile, and scroll down until you come to your Activity Tracker.
Enter your numbers here.
Scroll down to the Save button and hit Save.

NOTE: Your totals will not update right away; give it a day or two.

Participation is limited to CRW members only. You may enter your numbers daily, weekly, or monthly. Monitor the leader board and see where you stand.

Good luck and keep on riding!

Cyclist Visibility in Low/No Light

Wheel People — Mon, 28 Oct 2024 19:56:06 GMT

By John Allen

Be safe AND follow the law

As days become shorter and daylight-saving time ends, it is important for cyclists to remain visible to motorists, other cyclists, and pedestrians. When riding in the dark or near-dark, cyclists need to run lights for safety, and to comply with Massachusetts law.

The Commonwealth of Massachusetts stipulates that all cyclists must use a white headlight and red taillight if they are riding anytime from a half-hour after sunset until a half-hour before sunrise (MassBike).

Massachusetts requires the following equipment/visibility specifications for night riding (as paraphrased by MassBike):

At night, the bike’s headlight must emit a white light visible from a distance of at least 500 feet. A generator-powered lamp that shines only when the bike is moving is okay.
At night, your bike’s taillight must be red and must be visible from a distance of at least 600 feet.
At night, your bike’s reflectors must be visible in the low beams of a car’s headlights from a distance of at least 600 feet. Reflectors and reflective material on your bike must be visible from the back and sides.

Cycling-specific lights have come a long way

In my early days as a cyclist, I had a few battery-powered lamps – but these would run down in a couple of hours. Rechargeable batteries appeared around 1980. These lights were bright enough for a taillight or a front-facing marker light when riding under streetlights, but were woefully inadequate for a headlight that would light the way on an unlit road. Tire-friction generators of the time produced somewhat more power, typically 3 watts (W) (typical automotive incandescent headlamp draws over 30 W).

The author riding his first Raleigh Twenty utility bicycle with his first lights that had rechargeable batteries, 1980 -- Photo credit: Sheldon Brown.

During the reign of the incandescent bulb, there were several initiatives to produce brighter bicycle lights, but the result was heavy, expensive, and/or finicky. A more detailed look into those issues may be found in an article on sheldonbrown.com.

Early efforts to encourage cyclists to use lights

Getting everyday utility bicyclists to use bicycle lights was an unwinnable battle for nearly a century. Street lighting and light pollution in urban areas could provide enough light so bicyclists could find their way, but not nearly enough to alert others to the presence of a cyclist, and especially not in the face of low-level glare from motor-vehicle headlamps and commercial lighting. Use of lights was greater in countries where utility bicycling was popular, but a study in the United Kingdom, for example, showed that it was still only around 70%. In the US, it was far lower.

U.S. Consumer Product Safety Commission regulations required a front-facing retroreflector on new bicycles starting in the mid-1970s. These regulations did little more than produce a false sense of security, reducing the incentive to use a headlight. Yet on the other hand, the law of every state required bicyclists to use a headlight (except for a few years, Massachusetts, but that’s another story). The law was not enforced. Crashes occurred that could have been avoided even with the weak headlights that were usual then. But the burden of fault following a crash would be shifted to a bicyclist without proper lighting.

LEDs become the new standard

The situation began to change significantly with the advent of the red light-emitting diode in the 1990s. Why red? The energy level transition to produce red light is smaller than for other visible colors, and so red LEDs were available earlier. Now a red taillight was cheap and practical. It would attach to the same standard bracket that held a rear reflector, and would run for weeks on a pair of AA batteries. It ran longer if it blinked. And so blinking taillights became very common.

Unintended consequence: many bicyclists rode with a taillight, and no headlight. Fine when a motorist is overtaking, no better for anyone in front of the bicyclist.

White LEDs eventually followed. Now a small and affordable bicycle headlamp can be just as bright as an automotive headlamp. It can be powered by internal batteries, or by a generator.

Generators in the front hub of bicycles are best – efficient, reliable, and quiet. They add so little drag that it is of no concern to anyone but a racer. Newer ones weigh less and put out more power thanks to advances in magnetic materials. Generator-powered lights can also store energy to keep them shining for a few minutes while the bicyclist is stopped at a traffic light.

A headlight for use at night should have a flat-topped beam pattern like an automotive headlamp. In the USA, there is an entirely other class of bicycle headlights sold for mountain bikers or as daytime running lights. These generally have a round beam pattern rather than a flat-topped one. I don’t recommend these for nighttime use, for the same reason you wouldn’t want to use the high-beam headlights of a car with oncoming traffic. More about choosing bicycle headlights is here: https://www.sheldonbrown.com/LED-headlights.html.

Reflectors are the law, too

Recently updated Massachusetts law states:

“During the period from one-half hour after sunset to one-half hour before sunrise, the operator shall display on each pedal of his bicycle a reflector, or around each of his ankles reflective material visible from the front and rear for a distance of six hundred feet, and reflectors or reflective material, either on said bicycle or on the person of the operator, visible on each side for a distance of six hundred feet, when directly in front of lawful lower beams of headlamps of a motor vehicle.”

A rear reflector works by shining light back in the direction it came from, and works quite well for the drivers of overtaking motor vehicles. A taillight can go out without your knowledge. Many small LED taillights these days do not include a retroreflector, so you will need a separate one. I prefer a large, amber, automotive one rather than the small red ones that come on new bicycles.

The author riding another Raleigh Twenty in 2024 with an Ixon Core IQ2 USB rechargeable headlight. On the rear is a Chinese Vistalite"blinkie" clone, which runs for weeks of nighttime utility trips on a pair of AA batteries and includes a retroreflector.

Don’t skimp on safety

This equipment comes at a price. And with lack of law enforcement, and nonchalance, many bicyclists still ride without lights. Notably, though, many e-bikes come with lights in the standard build.

Of course, equipment is only part of the story of how to be safe, but it is an important part, so don’t skimp!

Ride Leader Spotlight - Hermin Miranda

Wheel People — Mon, 28 Oct 2024 19:39:59 GMT

By Norma Loehr

Town you live in?

I live in East Boston; I grew up in Manchester, NH.

What led to you joining CRW and what do you enjoy most about being a member?

I joined CRW because I really enjoyed group rides and being able to socialize on and off the bike with folks who share the love of cycling.

What is your best advice for a new club member?

Don’t be intimidated by those who look and act like they are an advanced cyclist. One can learn from experienced riders but in the end we are all here for the same thing, and that is to ride.

When did you become a Ride Leader?

2021 riding season.

What led to you becoming a ride leader?

I think all cyclists, especially those new to the sport, need a welcoming smile from an experienced rider who has their safety in mind and can provide a well-thought out and fun route to ride.

What types of rides are you planning on leading?

I lead primarily gravel and as I age, not the soul crushing +10,000 feet of climbing rides. The sport is full of people looking to get to the finish first or get to the summit before everyone else. Life is short and we need to take the time to appreciate the landscape and each other's company.

How long have you been cycling, and what initially got you interested in the sport?

I got into cycling in my early 40’s after a few years of being a mid distance runner and enduring injury after injury. I started going to spin classes as physical therapy and fell in love with the motion and how it made my body feel.

What is your favorite thing about cycling?

I believe that cycling can be a great social equalizer and it allows people from all walks of life to participate and enjoy the comradery of the sport. I love that there are so many subcultures within the sport, that one will always find their niche.

How many miles a year do you typically ride?

Anywhere from 4,000 to 5,000 miles.

What is your greatest cycling accomplishment?

I love urban riding and the fact that I have ridden all around Boston, New York City, Washington DC, Philadelphia, Chicago, Miami, Phoenix, Los Angeles, San Francisco, Seattle, and Montreal is a great source of pride.

What is your favorite road or trail to ride on?

This year I rode the Cross New Hampshire Rail Trail and I really enjoyed it!

What is your favorite route to ride?

CRW’s “Dirty” Battle Road Route. I have met some amazing people riding that route over the years.

What is your favorite post-ride food or drink?

Beer that quenches your thirst…Nothing quite like drinking an ice cold Miller High Life after a long hot summer ride!

October 2024 Featured Photos

Amy Juodawlkis — Tue, 22 Oct 2024 00:31:00 GMT

***SHARE YOUR RIDE PHOTOS WITH CRW!***
Email them to: media-share@crw.org

Chilly morning rides...and the rewards!

CRW Board Election - Congratulations John O'Dowd

Barbara Jacobs — Wed, 16 Oct 2024 18:32:02 GMT

Following the completion of the voting process for the CRW Board, I have the honor of officially announcing the results. John O’Dowd earned a three-year seat on the board.

Thanks to all CRW Members who voted in the election and giving John 168 votes.

I extend my heartfelt congratulations to John and his continued presence on the CRW Board of Directors.

Warm regards,

Barbara Jacobs, Secretary, CRW

2024 Ride Leader Incentive Program Update

Randolph Williams — Tue, 01 Oct 2024 01:47:07 GMT

Dear CRW Members,

Reminder of Contest Categories:

Most Recurring rides led
Most Non-recurring rides led
Most Recurring rides co-led
Most Non-recurring rides co-led

Top performers in each category will receive gift cards and free CRW memberships at the end of the season. Board Members are not eligible for gifts or free membership.

Get Involved!

Remember:

Rides must be listed on the CRW Ride Calendar to qualify
Only completed rides count
We appreciate leaders of all experience levels

Thank you to all our ride leaders for your commitment to CRW. Your efforts make every ride special for our members.

Happy cycling, and we'll see you on the roads!

September 2024 Featured Photos

Amy Juodawlkis — Mon, 30 Sep 2024 20:27:03 GMT

***SHARE YOUR RIDE PHOTOS WITH CRW!***
Email them to: media-share@crw.org

CRW Members enjoying a beautiful day on Martha's Vineyard. Special thanks to Erik D'Entremont and Melissa Quirk for leading!

CRW in the News....

Wheel People — Sun, 29 Sep 2024 20:15:34 GMT

Hermin Miranda, CRW Ride Leader, was recently interviewed by Hanna Ali of the WBUR Weekender, Boston's Saturday Morning Newsletter. The article was published on September 29, 2024. Check out the article: "Gear up for a good ride: How and where to safely bike around Boston with pals this fall."
On September 15, 2024, Moira McCarthy from the Boston Herald wrote "Looking for the perfect fun Bay State fall experience? It’s in the bog." This article promotes the upcoming CRW Cranberry Harvest Century.

CRW Board Election - 2024

Wheel People — Sun, 29 Sep 2024 20:02:54 GMT

The 2024 CRW Board election is approaching. All club members in good standing are encouraged to participate in this process, regardless of their experience level or length of membership. This is great opportunity to get involved and shape the future of our club.

Seats available:

3 Board seats: 3-year terms from Jan 1, 2025 to Dec 31, 2027.

2024 election timeline (additional details below):

Oct 5, 12:01 AM: Online voting opens
Oct 10, 11:59 PM: Online voting closes
Oct 13: Results verified and announced
Jan 1, 2025: New Board Members take office

Voting eligibility:

All CRW members in good standing as of Aug 31, 2024 may vote.
Confidential ballot, vote for up to 3 candidates.

To become a candidate:

Eligibility: You must be a CRW member in good standing as of Aug 31, 2024.
Learn more: Read the CRW Bylaws.
Declare your candidacy: Update your member profile to self-declare as an Active Candidate. Submit a Statement of Candidacy by September 20, 2024 explaining why you want to serve on the Board. Make sure you have a photo in your profile.
Attend the "meet and greet": Come talk with club members about your vision for the future of CRW at the optional Meet the Candidates online forum.

Learn about the candidates:

See Candidate statements.

Questions?

Please contact us at election-manager@crw.org

"Which pace group should I join?"

Wheel People — Sun, 29 Sep 2024 19:46:43 GMT

By Barb Taylor, CRW Member

CRW hosts many different rides that cater to various types of riders. Ride descriptions generally list the ride pace(s) supported on that ride. For example, Bike Thursday rides are designed for "cyclists that enjoy riding at a slower pace of between 10-12.5 mph". The Mighty Squirrel ride description states "the pace will be defined by who shows up and how fit the group is." The Cranberry Century on Oct 13, 2024 has at least 11 different supported pace groups across the 4 ride distances!

Most Ride Leaders ask riders to declare their "Ride Speed" on the registration form:

The information you post there is used by the Ride Leader to make sure riders are well-suited to their ride, and when appropriate, to plan for different pace groups within the ride. For this reason, it is important that riders know their ride speed, or "average pace".

So...how do you decide which Ride Speed (pace group) to join? A seemingly simple question that is actually very nuanced.

When I joined CRW, I was not sure how to answer this. Should I check the box based upon:

overall average pace? (spoiler alert: yes!)
the top speed that I like to ride at? (no)
the speed I like to ride at on comfortable flat roads? (logical and tempting, but no)

CRW, like most other cycling clubs, expects you to join a group that is reflective of your overall average pace.

So knowing your pace - and how to define your pace compared to ‘others’ - is helpful, as it sets expectations on who could be a good ride partner, which rides and pace groups to join, and how hard you may have to work (or not) on any particular ride.

However, ‘average pace’ is also very nuanced. Up hill, down hill, in a group, including/not including stop lights - pace varies a lot even within a ride - and the ‘average’ pace really depends upon what parts you decide to include as your total.

How do I figure out my average pace? Bike computers or activity watches

Most cyclists use a bike computer which can log and track your rides (and link to Strava) as well as calculate your average pace for each ride.

After a few rides, especially if done on the same route, your Strava or computer ride log will give you a sense for what your ‘average’ pace is on that route. That is a good baseline for judging how fast you’ll be on other rides, when you consider and compare who you’ll be riding with and how hilly and long the course is.

Note #1: As you figure this out, you may want to start and stop your computer for just the group ride or section that you want to track vs the whole time you are on your bike (which may include a meandering warm up as you bike to and from the ride start).

Note #2: There is a feature on most bike computers to NOT include non-moving time (e.g., stop lights or coffee stops), which most cyclists use.

This is what you should use - your Strava or bike computer average - when asked ‘what is your pace’!

Now, this value may seem slower than you would expect because you know that when you’re on a nice, flat country road, you can comfortably zip along at a speed of X, which is higher than what Strava says is your average. But no course is a 100% flat and there will be slow uphills to bring your average down - sometimes by a surprising amount. Regardless, use your Strava average as your default baseline.

No bike computer?

Well that’s a bummer…you should get one. In addition to keeping you on-route, most bike computers track your ride stats, and let you upload your rides to Strava or other online app, which is better than just following your friends. But if not, you can use your phone or an activity watch (like Apple Watch or Garmin) to track your pace.

[Side note: CRW's Rider Guidelines require that each rider has their own source of navigation; a bike computer is a great option, rather than using your phone or cue sheets].

If you don’t like looking at data or ride logs, well…ask your friends that you ride with. Or pay attention to your speed when you’re feeling comfortable on a flat road and decrease that number by a few mph to estimate your average pace. For example, if you usually ride 14 mph on a nice flat road, I would estimate on a not too hilly course, your average pace is probably 10-12 mph.

OK! I know my average pace! Now what?

Register for a ride that matches your pace! If you're not sure if a ride offers your pace group, contact the Ride Leader for more info.

Once you are on the ride, the supported pace groups will do the best they can to maintain an average pace. That means they’ll be faster going downhill or along the flats, and slower going uphill. Expect variation throughout the ride and expect to go faster than the ride range on flat road. Picking the right pace group will ensure you’re riding with the right group, at the pace you expect.

Reassess your average pace from time to time. Injury and time off the bike may see it decrease. Towards the end of a busy riding season, you may find your pace has increased. This is a great way to track your fitness gains!

A Touring Life: Celebrating 60 Years of Bicycle Touring

Wheel People — Sun, 29 Sep 2024 19:35:35 GMT

By John Springfield, CRW member since 1973

“Hey, John, let's ride our ten-speeds to see my aunt in Owendale.”

“Gee, Larry, that's a long way...How far do you figure?”

“About a hundred miles or so...”

It was the summer of 1964. Larry and I were teenagers. We didn't know it then, but our ignorance and great stamina were our best assets. I got my 10-speed in 1963, and he in 1964. Before we bought lightweight bikes we rode clunky single speeds all over the place. One ride was 40 miles. So, 100 miles seemed to be doable.

“Okay, let's do it.”

We rode north from Detroit, mostly on M-53. We left early in the morning (6:00), hoping to make it by nightfall. It turns out we made it by 2:45 pm.

We spent two overnights in the tiny town of Owendale (population 200). The highlights were visiting a local swimming hole and playing pool in the bar. Larry assured me nobody would hassle us in the bar. He was right.

We returned home the same way we came. But now we were seasoned bike tourists.

I was hooked.

In 1965 and 1966 I went to northern Michigan with the American Youth Hostelers.
These week-long tours exposed me to the inexpensive Michigan state parks. For 50 cents you got a campsite, access to a shower, and often free food from the RV campers!

In the late 1960's, I toured solo throughout Michigan and Wisconsin. I had a cheap army-surplus sleeping bag and a "tube tent". The tent was just a plastic sleeve that you ran a rope through and secured to two trees.

Later in the mid 1970's I had enough money to start staying in cheap motels.
Hot shower, no mosquitos, a TV, and a bed. What's not to like?

In 1964, I could not have imagined that I would still be touring by bike 60 years later...

----------------------------

My first ten-speed was a red Frejus "Tour de France" model. These bikes were simple, and the lugged steel frame made them rugged. The gears were shifted with levers that allowed you to micro adjust if there was any chain chatter. None of that fancy index shifting. If your derailleur and brakes were made by Campy, then you had the best. The saddle was usually a Brooks, made of leather. But I never could break mine in, so I experimented with other seats until I found a fit.

My bike was technically a racing bike, but it came with aluminum fenders.
I appreciated the fenders when it rained on my tours. It also came with tubular ("sew up") tires that had to be glued to the rims. I was constantly getting flats with these tires, so in the early 1970's I replaced the rims and tires with conventional ones.

In my teens I had no money to buy special riding shorts and jerseys, so cut-off jeans and T-shirts sufficed. No special shoes, just "gym shoes".

Equipment could be bulky. Pannier bags where often made of leather. No helmets until the early 1970's. Instead we wore little caps like the racers.

Communication on a tour depended on your ability to find a pay phone in a small town. If you were really in trouble you could always flag down a passing motorist. And you could also flag down a Greyhound bus. They would put your bike in the baggage compartment. Once my freewheel gave out, so I flagged the bus to get to a bike shop. And speaking of bike shops in northern Michigan in the 1960's, there was only one (Traverse City) that had parts for a ten-speed.

There was little understanding of electrolytes, so "the bonk" was a common occurrence after a long day. In the 1970's there was a powdered drink called "Body Punch" that you mixed with water. I used that until liquid sports drinks became common in the 1980's.

But what about adventure? Well if riding on main roads with big trucks and unknown facilities is your thing, then you had plenty of it. No bike lanes, bike paths, or rail trails. You used state highway maps, maybe AAA maps. Adventure Cycling didn't print maps until 1975.

Motels were "iffy." You showed up, and hoped they had room. I remember biking 100 miles through the Pocono Mountains, arriving at motel, exhausted. No rooms. A wedding party had rented all the rooms. I had to ride another 25 miles to find rest.

But years ago, people were genuinely curious about a lone biker with pannier bags.
In many small towns they had never seen a touring bicyclist. Now, of course, most people are not that curious. On the popular Adventure Cycling routes, bikers are an everyday occurrence.

After 40 years and 32 states, I bought my second touring bike in 2004. Still a lugged steel frame, but slightly wider and higher handlebars. Oh, and index shifters. But no special pedals. I ride with normal walking shoes.

Around 2013, I finished my goal of riding in all 48 states (That's all the states there were when I was born). And in 2019 I rode solo across the US for a second time (The first was 1976).

There are so many memories of small towns and the cafes.

--------------------------------------------------------

So in September 2024 I set off for a two-week bike tour of northern Michigan where most of my early touring took place. Starting at the northern point of Sault Ste. Marie, I biked south, mainly hugging the coast of Lake Michigan. I ended up in northern Indiana.

Some of the towns were unchanged, but much of Lake Michigan have been developed into upscale homes. There are still a few small cottages left, but not many.

The industrial wharf area around Muskegon is rapidly being changed to high rise condos. But the little town of Empire is still the same.

At my age the hills on the northern part of the trip slowed me down. But southern Michigan is pretty flat, and much welcomed to my old frame.

So this was a nostalgia trip, but also a gratitude trip. Gone are the 100-mile days, but 50 miles is just fine.

For a daily journal and pictures, click this link: https://www.crazyguyonabike.com/doc/OldMan2024

How to Trigger a Vehicle Detector with a Bike

Wheel People — Sun, 29 Sep 2024 19:26:09 GMT

By John Allen

Triggering a roadway vehicle detector to get a green light can be difficult for a bicyclist, but it is the safe and cooperative option. Designed to detect metal near their sensors, many traffic light vehicle detectors in Massachusetts have a hard time detecting a bicycle. Ride leaders may wish to check vehicle detectors on their routes, and avoid them if they cannot easily be made to work. But there are ways to try to get them to cooperate, as detailed below.

Scoping out the situation

Inductive loop (highlighted, left). Video camera (top right). "Wait here" marking (lower right)

If you ride through an intersection repeatedly, you can determine whether, and how, vehicle detection works there.
Wire cuts in the road surface show where detector loops are, unless the street was repaved after they were installed. Alternatively, there may be a video camera overhead, pointing toward the traffic lane.
Signs and pavement markings may indicate where to wait.
Only the more lightly used entrances to an intersection may have vehicle detectors. The more heavily used entrances may always have the green light unless cross traffic triggers a vehicle detector.
Signals may or may not trigger at opposite entrances to the intersection at the same time. This is especially common with left-turn arrows. On familiar routes, you may get to know whether a vehicle waiting at the opposite entrance will get you a green light.

Vehicle detector types

A dipole loop -- a plain rectangle, octagon or circle -- is the most troublesome kind. It responds over a wide area outside its perimeter, and so the sensitivity must be low to prevent it from responding to a vehicle in another lane. It is most sensitive directly over the wires.
A quadrupole loop, a more bike-friendly design, has a wire down the middle, and is one of the few instances of special infrastructure for cyclists which encourage lane control (positioning of the bike in the travel lane to discourage unsafe overtaking). A quadrupole loop usually works for bicyclists who place their wheels on its center line.
A vehicle detector with diagonal wires inside a polygon or circle is sensitive over its entire area.

Making a vehicle detector work

Turning the front wheel to the right across a dipole loop, and making a “do not pass” hand signal.

An inductive loop vehicle detector responds to the metal of wheel rims and/or to bead wires in tires. Except with detectors which have diagonal wire cuts, position the bike’s wheels directly over the loop wires and in line with them. Wheels resting merely an inch to the side are less likely to be detected. You may want to lift and reposition the rear wheel.
Skinny tires and larger wheels bring the rim closer to the ground, and are more likely to trigger the vehicle detector. The metal hoops formed by the rims look like solid discs to the long-wavelength radio signals from the detector. The thickness, weight or magnetic properties of the rims don’t matter.
Place your wheels over the wire cut where the filler material in the pavement is continuous. An interrupted wire cut is from an older loop that broke and was replaced.
To avoid a right hook threat, it is a good idea to place your rear wheel over the wire at the left side of a dipole loop. Ride to the front of the loop and turn the front wheel sideways. This places the wheels over two sides of the loop, and establishes lane control (happily, you need to trigger the signal only if no motor vehicle will trigger it, so controlling the lane is easy).
Leaning your bike toward the center of a dipole loop may help, so put down the foot that is inside the loop. You may need to practice putting down either foot.
If you run carbon-fiber wheels and Kevlar-bead tires, you might try wrapping wire under the rim tape. Note that you must connect the ends so it forms a loop. Magnets that attach to the frame may be available, but do not work.
A video detector overhead on a signal mast arm usually does not require you to do anything special, except at night. Then you may have to tilt your bicycle and aim the headlight upward at it.

The continuous wire cut is for the newer loop, the one which works.

Strategies

If one vehicle is already waiting, your best position is second in line, behind it. You might slow and let a vehicle pass before reaching the intersection to set up this situation.
If you are first in line and a vehicle behind you is hanging back, you might pull ahead slightly and motion to the driver to pull forward to trigger the vehicle detector.
If the right-turn signal of a vehicle behind you is flashing, you might move left in the lane to encourage the driver to pull forward. But then if the vehicle leaves, the signal may not trigger. You might have to discourage an actual right turn with a right-handed "don't pass" signal. Too bad! But other than that, you are not preventing anyone from advancing -- the light is red.
Once the signal triggers on a vehicle ahead of you, ride over wire cuts to try to hold the light green longer.
The more wheels are over the wires, the more likely the signal will trip. A group must work together to make this happen. Ride leaders may wish to explain this strategy beforehand.

The group of cyclists has been waiting...and could have triggered the signal before the car arrived. Right-hook risk too!

Cautions

If there is another lane to your right, you could get stranded to the left of moving traffic if you don't trigger the vehicle detector. This is one important reason to know the signals on your route.
If a line of vehicles is waiting, the usual cautions about filtering forward apply. Do not pass large trucks on the right!
Be prepared to accelerate and cross the intersection quickly. A vehicle detector will extend the green time only for vehicles that it senses.

The above information can help cyclists safely utilize vehicle detectors on our roadways. For more technical details about vehicle detectors, see the article by Steve Goodridge here.

The triple photo is from CyclingSavvy.org. The author wishes to thank Steve Goodridge for permission to use the illustration of vehicle-detector types.

All the Pace and Distance Groups for the Cranberry Century

Wheel People — Sun, 29 Sep 2024 19:20:03 GMT

Sunday, October 13 is fast approaching and we can’t wait to ride this year’s Cranberry Century! This year we have 11 distance/pace group options available for your riding enjoyment. To ride with a group, just check in with the ride leader at registration. Happy riding everyone!

Which pace group should I join?

100 miles:

Andre Wolff (andregwolff@gmail.com) @ 22+ mph average leaving at 8:30a
Doug Cornelius (Doug.Cornelius@gmail.com) @ 18-19 mph average leaving at 7:30a
Sean Mahoney (mahoneyhaus@gmail.com) @ 17-18 mph average leaving at 7:00a
John O'Dowd (bikejon@verizon.net) @ 16-17 mph average leaving at 7:30a
Clyde Kessel (clydekessel@gmail.com) @ 14-15 mph average leaving at 7:15a

62 miles

Melissa Quirk (melissa.e.quirk@gmail.com) @ 15-16 mph average leaving at 8:00a
Jerry Skurla (jskurla@comcast.net) @ 15-16 mph average leaving at 8:00a
Barbara Martin (barbmartin@gmail.com) @ 12-14 mph average leaving at 8:00a

50 miles:

Chris Ludwig (cmludwig60@gmail.com) @ 12-14 mph average leaving at 8:00a

35 miles:

Barbara Jacobs (barbara.jacobs@crw.org) @ 11-12 mph average leaving at 9:00a
Judi Burten (jburten@aol.com) @ 12-13 mph average leaving at 9:00a

Ride Leader Spotlight - Patty Grasso

Wheel People — Sun, 29 Sep 2024 19:16:05 GMT

Town you live in (bonus: add where you are from)? I live in Lexington but have lived many places. I’m from Long Island but have lived in Spain, Colombia, Ecuador, Bolivia and Dominica.

What led to you joining CRW and what do you enjoy most about being a member? I was a member of CRW in the late 80’s/early 90’s when I first moved to Boston. I loved being able to get to know where I was now living.

What is your best advice for a new club member? Try to find a recurring ride that fits into your schedule; you’ll get to know people.

When did you become a Ride Leader? I’ve been a ride leader for a little over a year.

What led to you becoming a ride leader? I was encouraged by other leaders to do it. I love designing new rides, linking up roads I learn on other rides to create a new ride and testing them out. CRW needs more leaders, too.

What types of rides are you planning on leading? I have been leading what I call “new to group rides” rides. Many people are intimidated by the thought of riding with a group; it’s good to show them the benefits of riding with others.

How long have you been cycling, and what initially got you interested in the sport? I have been cycling for about 40 years. I was living in Phoenix, at grad school, and it seemed like a fun thing to do with friends.

What is your favorite thing about cycling? There is nothing better than the feeling you get when you are riding a bike. I have been volunteering at the Bike Connector; we distributed more than 2000 bicycles last year to people for fun, exercise and basic transportation. It’s a joy to see people get their bike.

How many miles per year do you typically ride? My goal is 1,500 miles per year.

What is your greatest cycling accomplishment? I rode 2,079 miles from San Francisco to St Joseph, Missouri in 29 days. I couldn’t take more than a month off from work, so I didn’t cross the entire US. The real accomplishment was the training - riding as much as I could for 2 months before the ride, including back-to-back centuries.

What is your favorite road or trail to ride on? My favorite road is Monument in Concord/River Road in Carlisle. It feels different every time I ride it. Late afternoon in the fall is the best - it’s like riding through a painting.

What is your favorite route to ride? Ahhh, too many favorites to name one. I love a hilly start, then a long flat section with few turns, and then a meander thru a neighborhood for the last few miles.

What is your favorite post-ride food or drink? Ice tea and cashews. On a very hot day, ice cream before heading home.

Volunteers Needed for Cranberry Harvest Century

Barbara Jacobs — Sun, 01 Sep 2024 12:35:41 GMT

Hello CRW,

Volunteer opportunities for the "CRW Cranberry Harvest Century" are now open.

Without Volunteers it's impossible to provide these events at such a low cost.
Please click on the following web link (or copy it into your web browser if clicking doesn't work) to go to the signup sheet:

volunteersignup.org/AMFHW

To sign up, just follow the instructions on the page. It only takes a few seconds to do.

Thank you for volunteering!

Mark Nardone
Erik D'entremont

Cranberry Harvest Century!

Barbara Jacobs — Thu, 29 Aug 2024 21:15:04 GMT

By Norma Loehr

Get ready for our annual fall century ride October 13, 2024!

The Cranberry Harvest Century (CHC) is our annual fall classic in Plymouth MA with beautiful routes passing cranberry bogs to Mattapoisett and back. This fully-supported event has four beautiful routes: 100, 62, 53, and 35 miles and all are relatively flat making this ride very manageable for riders of all abilities.

Register now!

Climb to the Clouds 2024 in Pictures

Barbara Jacobs — Thu, 29 Aug 2024 21:13:25 GMT

Thanks to everyone who made this year's Climb to the Clouds a success!

Following are a few pictures from the 2024 event. If you have any images to share, please send them to media-share@crw.org.

We hope to see you at Climb to the Clouds next year!

CRW Board Election - 2024

Barbara Jacobs — Thu, 29 Aug 2024 21:11:33 GMT

Seats available:

3 Board seats: 3-year terms from Jan 1, 2025 to Dec 31, 2027.

2024 election timeline (additional details below):

Sept 19, 7-8 PM: Prospective Candidate Info Session
Sept 20, 4 PM: Candidate statements due/posted
Sept 29, 7-8 PM: Meet the Candidates online forum
Oct 5, 12:01 AM: Online voting opens
Oct 10, 11:59 PM: Online voting closes
Oct 13: Results verified and announced
Jan 1, 2025: New Board Members take office

Voting eligibility:

All CRW members in good standing as of Aug 31, 2024 may vote.
Confidential ballot, vote for up to 3 candidates.

To become a candidate:

Eligibility: You must be a CRW member in good standing as of Aug 31, 2024.
Learn more:
a. Read the CRW Bylaws.
b. To learn what it is like to serve on the CRW Board, join the (optional) virtual Prospective Candidate Info Session on Thursday, Sept 19, 2024, 7-8 PM. Register here.
Declare your candidacy: Update your member profile to self-declare as an Active Candidate. Submit a Statement of Candidacy by 4 PM, Sept 20, 2024 explaining why you want to serve on the Board. Make sure you have a photo in your profile.
Attend the "meet and greet": Come talk with club members about your vision for the future of CRW at the optional Meet the Candidates online forum.

Learn about the candidates:

Candidate statements will be available at this location by Sept 20.
A virtual "meet and greet" with Board candidates will be held on Sunday, Sept 29, 2024, 7-8 PM. Register here.

Questions?

Please contact us at election-manager@crw.org

August 2024 Featured Photos

Barbara Jacobs — Thu, 29 Aug 2024 21:09:31 GMT

***SHARE YOUR RIDE PHOTOS WITH CRW!***
Email them to: media-share@crw.org

Thursdays are for riding!

Bike Thursday:

Tempo Thursday:

Event Recap: Women's/Nonbinary Kimball's Ice Cream Ride

Barbara Jacobs — Thu, 29 Aug 2024 21:07:01 GMT

By Amy Juodawlkis

Twenty-seven riders gathered on a fabulous late August day for the annual Women's/Nonbinary Program Kimball's Ice Cream ride. All experience levels were welcome on this no-drop signature Program ride. This year, we rolled out in four pace groups, including a new 17-18 mph group!

This ride has become a perennial favorite, and really, what's not to like?

A lovely route through Carlisle, Concord, Acton, and Chelmsford ...knowledgeable and helpful ride leaders ...enthusiastic and friendly riders ...ice cream!

Thanks to everyone who came out! Thanks especially to our faithful ride leaders, and to CRW for supporting the Women's/Nonbinary Program and hosting this event!

We look forward to seeing you in September for our program's Apple Ride. Date is set for September 22. More details will be posted soon, so watch the event calendar!

Ride Leader Spotlight: Jerry Skurla

Barbara Jacobs — Thu, 29 Aug 2024 21:02:58 GMT

Name? Jerry Skurla

Town you live in (bonus: add where you are from)? Bedford, MA since 1992, grew up in Philly suburbs.

What led to you joining CRW and what do you enjoy most about being a member? The organized rides was the draw, enjoy most is being part of a cycling community, which is why I organize the Spring Swap Meet every first weekend of May.

What is your best advice for a new club member? The best bike is the one you already own, so lube the chain and get out there. Knowing how to fix a flat provides confidence and frees one to explore new roads.

When did you become a Ride Leader? 2019

What led to you becoming a ride leader? Wanting to give back to ride leaders who have done it for me. And arrowing during Wednesday Wheeler rides.

What types of rides are you planning on leading? Single day on paved roads, Bikepacking 101 overnight, Willie Hume Pneumatic classic on September 8, 2024.

How long have you been cycling, and what initially got you interested in the sport? Started in 1970s to explore places seen only on maps, rode from Philly to DC and Harpers Ferry, WV during high school using youth hostels.

What is your favorite thing about cycling? Floating up a hill in the perfect gear for that hill OR zooming down a multi-mile descent in the White Mountains or out West

How many miles a year do you typically ride? 5k to 6k

What is your greatest cycling accomplishment? Tough question: either the supported 1,400 mile ride in 2019 from Astoria, OR to Casper, WY or winning a points race at the Trexlertown, PA velodrome in the 1970s.

What is your favorite road or trail to ride on? Riding up Oak Hill Road to the Carlson Orchards Cider House in Harvard.

What is your favorite route to ride? Too many to narrow down.

What is your favorite post-ride food or drink? A Downeast original blend hard cider and pretzel nuggets with peanut butter/potato chips.

Ride Leaders Corner

Barbara Jacobs — Thu, 29 Aug 2024 21:00:00 GMT

By Barbara Jacobs, John O'Dowd and Andre Wolf

Making sure riders are prepared for the ride you are offering…

Okay, you think this is a no-brainer, but what happens when you offer a ride on the CRW calendar and a person shows up unprepared and unable to complete the ride?

In most cases CRW rides are local to the Greater Boston area, are reasonable distances (20-60 miles), and have conveniences like stores along the way. CRW offers rides for all levels of skill and fitness.

CRW is offering more and more rides that are challenging. These could be adventure rides away from the Greater Boston area (Vermont, Rhode Island, etc.), gravel rides that are local, but not near facilities, or Devo rides that are long distance rides in a limited time frame.

Rides on the calendar should be described appropriately. This includes (but is not limited to) the following:

The ride distance. If you are offering multiple ride distances, that should be clear in the description and include the appropriate Ride with GPS route.
The ride pace. This should include the average pace you plan to ride. If you have other leaders helping, include what will their pace be.
Total elevation gain. Is it 1,200 feet of elevation or 12,000 feet of elevation?
Type of ride. Is this going to be a no-drop or led ride with a sweep? How will your keep the group together, by paceline or human arrows? If this is a show and go ride make sure riders know they are riding at their own pace and there might not be anyone behind them sweeping the ride.
Specialty ride. If you are offering a long-distance ride – make that clear. For instance, let people know the ride is 150 miles and must be completed in 10 hours.
Drop/No-Drop ride. A “No Drop” should have an advertised pace and the time limit. Make it clear that if a rider cannot make the time cut, the rider will be dropped.
Terrain/topography. Clearly describe the route – flat, rolling, hilly, etc. Gravel/mixed terrain might include gravel roads, rail trails, and single track with roots and rocks.
Type of bike. If you are doing a Gravel/Mixed terrain ride you should include a recommended or required tire size and type (e.g., 32-35 mm with some tread). An Adventure ride might recommend a touring bike or gravel bike.

Many CRW rides have this information in the ride description, yet people unable to complete or ride at the designated speed sign up for a ride anyway. So, what do you do?

It is essential that you put as much information into your Ride Description as you can, to make it clear for a potential rider.

A Ride Description should include the above items. However, if you are leading a challenging ride you should include text similar to the following:

This ride is for experts only. You must have ridden several imperial centuries, and more than once ridden over 150 miles this year. The ride will last at least X hours and participants are expected to know how to manage their energy level, nutrition, and hydration. Also, it falls upon the riders to come up with a Plan B in case they must bail out at any point through the ride.

Planning ahead is the best strategy. Bring cash, credit card, and identification (health insurance card is also recommended).

If you are in doubt whether this ride is for you, it probably is not for you. Send a message to the ride leader if you want to be considered for the ride but question your ability.

As a final note: Please remember, on a difficult ride you can tell a rider that this is not an appropriate place for them. Ideally it is best to do this before they show up for a ride, as you do not have time to deal with this and get the ride moving.

You can also look up their stats on Strava (assuming they are on there).

Ride Leaders Sought for Cranberry Century!

Barbara Jacobs — Thu, 29 Aug 2024 20:57:43 GMT

By Amy Juodawlkis

Calling all CRW Ride Leaders!

Our biggest and bestest century of 2024 is coming up October 13, the Cranberry Harvest Century!

Charles River Wheelers - CRW Cranberry Harvest Century 2024

We are looking for ride leaders for a variety of pace groups, for each distance. Riders love being in a paced group. It's more social, you go faster, and everyone has more fun. Help make this century our best yet! Pick a route, a pace, and a start time, and be part of the action!

Last year we had EIGHT ride leaders leading paced groups over four routes. Can we beat that this year???

Bonus: If you haven't led a ride yet this year, opting to lead a paced group will earn you the code to register for FREE!

Ready to help out? Contact a member of our Century team:

Erik D'Entremont erik.dentremont@crw.org

Mark Nardone mark.nardone@crw.org

John O'Dowd john.o'dowd@crw.org

Group Road Riding Etiquette

Barbara Jacobs — Thu, 29 Aug 2024 20:55:03 GMT

By Barbara Jacobs and Amy Juodawlkis

On a group ride, there are some cycling customs and etiquette points CRW expects riders to follow, for the safety and enjoyment of all. Riding safely in groups requires a mature and positive frame of mind. This guidance applies to all CRW group rides. Riding in a pace line or drafting requires skills and rules in addition to these basic guidelines (we will cover those in future articles).

In general:

Always ride smart, ride safe.
Communicate with other riders around you.
Maintain your personal space, avoid close proximity to other bikers.
Avoid sudden sideways movements; be predictable and always hold your line.
Be considerate of slower and faster riders around you
Be careful, signal, and let others know when you are slowing or stopping.
Learn how to safely pass and be passed, both critical skills.
Remember that we are riding for fun!

Let’s begin with some essentials:

Get the info in advance: Before you join a group ride for the first time, read the ride description to find out how long and difficult the ride will be, average speed, what the route is like, if there are planned refueling stops, and other important info. Contact the ride leader directly if you have any questions not covered in the ride description.
Come prepared: Make sure you have adequate hydration and snacks for the whole ride, as well as a spare tube and the tools needed to change a flat or deal with other roadside mechanicals. Look at the weather forecast and make sure you have the right clothing for the ride. A fully charged cell phone, credit card/cash, and medical cards are essential. Upload the ride route to your device (phone or bike computer).
Respect the ride leader: Most organized group rides have a designated ride leader. This person is usually one of the most experienced riders in the group. Their job includes keeping the group together, safe, and harmonious. Follow the leader’s instructions and take your cues from them, as different group rides may have slightly different practices. Bonus suggestion: Thank your ride leader! CRW cannot exist without theses volunteers’ hard work and dedication.
Follow the rules of the road: This includes stopping at traffic lights and stop signs, and riding single file or two abreast (when safe to do so).

While on the road the following are important:

Communication: Talking and signaling to group members about your intentions and possible obstacles is important. Below are standard terms and ways hazards are communicated, but you may hear and see some variations in style or terms, depending on the group. Repeat the warning for those behind you.

Signal and vocalize (loudly) upcoming turns, stops, or issues in the road;

Turns: When the route turns, use hand signals appropriate for a left-hand turn or a right-hand turn. It is also a good idea to call out, “right turn” or “left turn,” as appropriate.
“Slowing!”: There is something causing them to slow down. This could be a traffic light, slower bikes, or some road hazard.
"Stopping!”: Planning to stop. This could be a stop light or major road hazard, so you must be prepared to stop.
“Rolling!”: Moving again after a stop. This is your cue to check if it is safe for you to also proceed. (Do not use “Clear,” as each rider must decide when it is safe to get moving again.)
“On your left”: Rider is passing you on your left side. You should never hear “On your right.” Riders will keep as far right as safe, and might be about to pull aside or turn right. NEVER PASS ON THE RIGHT.
“On your wheel”: If you catch up to a rider ahead, and suspect they may not be aware you are now behind them, let them know.
“Car up”: Beware of an approaching vehicle and stay to the right/get in single file. When you hear this, repeat the call so that others know that you are aware of the approaching vehicle and to alert others.
“Car back”: Vehicle coming up from behind. When moving to the right/single file would allow a driver to pass safely, do this to allow passing. Repeat the call so others ahead of you are aware. When passing is unsafe (oncoming traffic, blind curve, etc.,) communicate with the driver with a slow signal, then once passing becomes safe, move right and give a friendly wave. If you are the rearmost rider in a group, you need to take responsibility for the safety of others ahead.
Obstacles to the side: Call out the specific obstacle, while tapping your hip or waving your hand in toward your body, on the side of the obstacle (e.g., mailbox, parked car, etc.). Be prepared to avoid these hazards without swerving into other riders.
“Car right (or left)”: A car is turning onto the roadway from the group’s right (or left).
“Runner (or walker) up”: A pedestrian is in the roadway; give as wide a berth as safely able, to avoid collisions.
Obstacles on the ground: Point out and vocalize obstacles on the road that could cause flat tires or crashes if not avoided. For example, “Hole!,” “Bumps!,” “Glass!,” “Road kill!”, etc. Be prepared to avoid these hazards without swerving into other riders.
“Crack”: There is a crack parallel to your direction of travel. These cracks can catch your wheel and cause a spill. Many riders will wave their left or right arm forward and back with their palm facing their body to let riders behind know which side the crack is on. Pass the warning back while signaling with one hand if you can. Spot the crack and move over if needed, as smoothly as possible to avoid it.
“Gravel”: Gravel on the road, or on the side of the road; signaled by waving hand, palm down, over the side with the gravel. Ride around the gravel, when possible, although you may be able to ride through it safely if you hold a straight line. Gravel in a corner warrants caution when turning. Slow down and keep the bike more upright by pushing with the outside hand as you steer through the turn.

Positioning: When riding close together, it is important to position yourself and your bike properly to keep everyone safe:

Never overlap wheels with another rider. This is dangerous and could lead to a crash.
Hold your line. Do not make any sudden movements, changes in speed, or deviations in your trajectory. Be predictable, so the riders around you feel comfortable and everyone can ride safely.
Following Distance: Maintain adequate space between you and the cyclist ahead. For beginners, stay at least 1-2 bike lengths behind to have time to react to sudden stops (like at traffic signals). Experienced riders who trust each other may ride closer in certain situations but should always maintain safe reaction distance. Increase spacing at higher speeds, on descents, or in wet conditions.

Passing: Passing on a bicycle is a two-way process. Generally, the person passing has primary responsibility for a safe pass; however, both the “passer” and “passee” have a few simple responsibilities to make a pass safe and friendly.

The passee(s) should:

Be aware of approaching riders (look behind and listen!); consolidate to single file to allow a safe pass;
Acknowledge calls to pass; saying “Thank You” is a GREAT way to do this!
Maintain a steady speed and hold a consistent line - do not suddenly slow down or speed up as you are being passed, and do not swerve.

The passer(s) should:

Check the road behind to ensure no approaching vehicles, making sure there is enough room to safely pass.
Call “Passing on you left” after the other rider has acknowledged your presence.
Move left to allow adequate space as you come around as you smoothly accelerate to your previous speed to make the pass.
Allow plenty of room before pulling back in to the right to not cut off those being passed.

Be a cycling ambassador: As a club, we travel along the roadways and through the many communities along the way. Please do not hog the road; let local traffic get through safely.

The above rules of cycling etiquette have grown out of the need to keep everyone on the road safe while enjoying our wonderful sport. Thank you for adhering to these guidelines when you join a CRW club ride.

Some information for this article was taken from the Giant Website - https://www.liv-cycling.com/global/campaigns/road-cycling-etiquette/26307 and Bike MS: 2013 Cycling Etiquette http://main.nationalmssociety.org/site/DocServer/Bike_MS_Cycling_Etiquette.pdf

Check out the CRW Code of Conduct for additional information.

August 2024 Ride Leader Contest Update

Randolph Williams — Wed, 28 Aug 2024 04:41:49 GMT

Dear CRW Members,

Top Ride Leaders (A-CRW Member Ride Leader category):

Amy Juodawlkis - An incredible 55+ rides led!
André Wolff
Melissa Quirk
Barbara Jacobs

Top Ride Co-Leaders (B-CRW Member Ride Co-Leader category):

Sylvia St
Barb Taylor
Julie Stephenson

Notable Achievements:

Amy Juodawlkis continues to set an extraordinary pace, leading by a significant margin.
Sylvia St shows impressive versatility, ranking high in both leading and co-leading roles.
We're seeing strong participation across the board, with many members contributing as both leaders and co-leaders.

Reminder of Contest Categories:

Most Recurring rides led
Most Non-recurring rides led
Most Recurring rides co-led
Most Non-recurring rides co-led

Top performers in each category will receive gift cards and free CRW memberships at the end of the season. Board Members are not eligible for gifts or free membership.

Get Involved!

Remember:

Rides must be listed on the CRW Ride Calendar to qualify
Only completed rides count
We appreciate leaders of all experience levels

Thank you to all our ride leaders for your commitment to CRW. Your efforts make every ride special for our members.

Happy cycling, and we'll see you on the roads!

Exciting Update: 2024 Ride Leader Incentive Program in Full Swing!

Randolph Williams — Wed, 07 Aug 2024 12:11:03 GMT

Dear CRW Members,

We're thrilled to share an update on our new 2024 Ride Leader Incentive Program, designed to recognize and reward the dedication of our amazing ride leaders. As we approach the midpoint of our cycling season, the competition is heating up!

About the Program

Our Ride Leader Incentive Program tracks and rewards ride leaders in several categories:

Most Recurring rides led
Most Non-recurring rides led
Most Recurring rides co-led
Most Non-recurring rides co-led

Top performers in each category will receive gift cards and free CRW memberships. We're also recognizing new ride leaders and those receiving the most positive member feedback. Board Members are not eligible for prizes but will be displayed in the rankings.

Current Leaderboard Highlights

We're excited to share the current standings for ride leaders with 4 or more rides:

Overall Leader: Amy Juodawlkis is setting an incredible pace with nearly 50 rides led!
Top Ride Leaders:
- Amy Juodawlkis
- Melissa Quirk
- André Wolff
- Barbara Jacobs
Top Ride Co-Leaders:
- Sylvia St
- Julie Stephenson
- Barb Taylor

Special mention to Sylvia St for showing strong performance in both leading and co-leading roles!

Get Involved!

There's still plenty of time to climb the leaderboard. Whether you're a seasoned leader or thinking about leading your first ride, every ride counts. Check the CRW calendar for opportunities to lead or co-lead rides.

Remember, to qualify:

Rides must be listed on the CRW Ride Calendar
Only completed rides count
Virtual rides and non-riding events are excluded

Stay tuned for more updates as we continue through the season. Thank you to all our ride leaders for making CRW such a vibrant community!

Happy cycling, everyone!

Cranberry Harvest Century Registration is Now Open!

Wheel People — Tue, 06 Aug 2024 15:47:38 GMT

By Amy Juodawlkis

The Cranberry Harvest Century (CHC) is a fall classic in Plymouth MA with beautiful routes passing cranberry bogs to Mattapoisett and back. Come join us for another fully-supported event with 4 beautiful routes: 100, 62 , 53, and 35 miles. The CHC captures some of the most charming roads in New England. It is also relatively flat and very manageable for riders of all abilities. All rides start at Myles Standish State Park in Plymouth and travel through the cranberry bogs in Rochester, Wareham, Carver, and Acushnet. Rides include rest stops at Eastover, Tamarak and on the beautiful wharf in Mattapoisett. You will enjoy food and drink at rest stops along the route and after party at College Pond at the finish.

Register now!

Board Insights for CRW Members

Wheel People — Tue, 06 Aug 2024 15:44:48 GMT

Board Meeting Summary - July 7, 2024

Approval of June Meeting Minutes and several administrative items.
Fiscal Update - The club is currently on budget.
The club Privacy Policy is still being finalized and a final vote will be brought to the Board at the next meeting.

Updates from committees:

Internal Operations Committee discussed the grants program. There is a total of $5,000 allocated to grants. There will be $3,000 for general charity funds and $2,000 for Century support by local non-profits.

The Rides and Safety Committee presented a Century Update. Currently CTTC is active for registration. The Cranberry Century details are being finalized and registration should become active soon.

There will not be an August meeting, the next meeting will be on September 8th.

Bikepacking Adventure in Vermont: A Weekend to Remember

Wheel People — Tue, 30 Jul 2024 21:34:46 GMT

By Jerry Skurla

On Saturday, July 13th at 10 AM in St. Johnsbury, Vermont seven enthusiastic riders joined leader Jerry Skurla for an unforgettable bikepacking adventure. Among them were three returning Bikepacking 101 riders and four first timers at 19, 26, 71 and 80 years young!

Day 1: St. Johnsbury to Ricker Pond State Park

The first day’s ride covered 37 miles and 3,000 vertical feet, featuring challenging dirt road climbs, breathtaking hilltop views, and a picturesque long covered bridge built in 1927.

The adventurous route was both fun and challenging, especially navigating numerous large puddles on the Cross Vermont Trail formed by two heavy downpours that narrowly missed the crew. As the day progressed, the team arrived at Ricker Pond State Park in Groton, VT, where they set up camp.

The serene environment provided an opportunity for several riders to enjoy refreshing swims in the “water temp is perfect” mountain pond.

Dinner was a delightful affair, with everyone swapping stories of past adventures while preparing meals on a variety of stoves, from old-school white gas to the latest tech propane canisters and ultralight alcohol-fueled backpacking stoves.

Day 2: Ricker Pond to St. Johnsbury

After breaking camp, the group pedaled 9 miles up the Cross Vermont Trail to the Marshfield General Store for a hearty breakfast.

Energized and ready for the day, they headed towards Cabot, VT, home of the famous Cabot Cheese Company. The main challenge of the day was the climb out of Cabot to the historic Bayley-Hazen Road, which rewarded them with wide-open views of Camel’s Hump and the Green Mountains.

The ride continued with several miles of sweeping gravel roads leading towards Joe’s Pond, where the group took a break to refresh their water bottles and regroup in Danville. The adventure concluded with a cool, wooded 15-mile glide down the Lamoine rail trail, bringing them back to St. Johnsbury.

Overall the weekend was a resounding success, filled with camaraderie, breathtaking scenery, and memorable experiences. For the first timers, it marked the beginning of what promises to be many more bikepacking adventures!

If you are interested in bikepacking with CRW feel free to email Jerry Skurla at jskurla@comcast.net.

Ride Leader Spotlight: Bob Sayre

Wheel People — Thu, 25 Jul 2024 19:14:23 GMT

Town you live in? I'm in Lexington, originally from Illinois.

What led to you joining CRW and what do you enjoy most about being a member? I first joined after discovering bicycle tours as being a great way to explore other countries. I stopped after having two kids and then rejoined last year to find other cyclists with whom I could ride.

What is your best advice for a new club member? Join rides and make friends with other members who ride at similar speeds and with whom you “click.” Last summer, I made some friends from the “fast group” on the Lexington Social Revolutions rides; and we have been riding together ever since. They are now among my best friends; and we all support and encourage each other. Joining them for rides also provides extra motivation.

When did you become a Ride Leader? Just this spring!

What led to you becoming a ride leader? To help make the Lexington Social Revolutions ride a regular feature.

What types of rides are you planning on leading? Mostly, the Lexington Social Revolutions ride.

How long have you been cycling, and what initially got you interested in the sport? I had a bike in college and became interested in mountain biking after joining NEMBA soon after I moved here. Taking bike tours made me appreciate road cycling even more, as I could maintain a more consistent effort and cover more ground.

What is your favorite thing about cycling? The beauty of transporting myself with such an efficient and timeless device (the bicycle); and, of course, riding with friends or family is even better. Plus, I know of no better way to intimately explore a place.

How many miles a year do you typically ride? I am currently on track to ride about 3,700 miles this year (more than 10/day, which is the most I have ever done).

What is your greatest cycling accomplishment? Completing the Cape Town Cycle Tour last spring, which is 109 km along the western cape of South Africa. My new goal is to complete my first imperial century this fall.

What is your favorite road or trail to ride on? The best trail I have ever ridden is the Tony Knowles Coastal Trail from Anchorage, Alaska–bald eagles, bears, so much nature.

What is your favorite route to ride? My favorite local trail is the Bruce Freeman rail trail. I also appreciate my work commute–Minuteman Bikeway to Green Line extension path.

What is your favorite post-ride food or drink? I start earlier–I love a mid-ride coffee / snack break at a nice cafe, such as Ferns or the Harvard General Store.

After a Cycling Crash...

Wheel People — Thu, 25 Jul 2024 19:11:53 GMT

By John Allen

If you or someone you are riding with suffers a bicycle crash, the bike needs to be checked out, and the rider too.

Step 1. Assess and care for the rider

I have a story about this, just for reference.1983 -- I was riding in Harvard Square, Cambridge, when a wrong-way cyclist headed toward me. I slalomed, trying to get him to move aside. Bad move, I lost control of my bicycle and fell on top of it.

I got up. A quick check showed no obvious damage to the bike. It was my Raleigh Twenty city bike, which is pretty much bombproof. As I rode the mile home to Somerville, I could feel bone grinding against bone in my groin, but I felt no pain whatsoever until I was 100 feet from my front door. I was in shock. A primitive nesting instinct had overridden rational thought and my ability to feel pain.

X-rays the next day showed that I had broken my pelvis. Fortunately, the pelvis has three rami (loops, no relation to the former CRW president!) on each side. Only two on the right side were broken. The third one held everything in place. I was off crutches after three weeks.

Had my injury been a bit different, I could have worsened it by riding. The prudent course of action when I crashed would have been to call 911 (this is much easier now that everyone has cell phones).

I am no medical expert, so my primary advice here is to recognize that you or your companion who crashed may not be in a normal state of mind following a crash and not necessarily one involving an impact to the head – my crash did not. Err on the side of caution and call for medical assistance.

And if the crash happens on a CRW ride, work with the ride leader to report the accident to the VP of Rides.

Step 2. Assess the bicycle

Damage rendering a bicycle unsafe to ride can occur in a crash, or even without crashing. Even following a trivial crash or if the bicycle just fell over, checking for damage is advisable.

Here’s a comprehensive article on the topic. It covers the traditional ABC Quick check, but also how to check for a bent frame or fork and other crash damage. Something as simple and easy to overlook as a bent derailleur hanger can lead to big problems if the derailleur goes into the spokes.

Some damage will reveal itself through noises. Things may rattle because they are loose, or creak, or clunk. Here’s an article about how to check for the source of noises. Just as an example, I recently rescued a pair of cranks which had begun to creak as they were seating themselves on a new bottom bracket spindle. They would have been ruined if I let the problem go.

Sometimes there is no workable choice with a damaged bicycle other than to limp home, or to the nearest bike shop. Traditional bicycle design often makes it possible for a cyclist who is reasonably skilled as a mechanic to get a warped wheel true enough to ride. Here is an article which describes wheel-rescue tricks. It may also be possible to straighten a steel frame or fork. But the tricks are less likely to work with newer bikes which emphasize light weight, and then the tool of choice is the cell phone (as it is for any crash when you can’t be reasonably sure that you can safely continue).

After a significant crash, it good practice to have a reputable bike shop assess your frame for damage and overall safety before you head out on the road again.

Further reading

See MassBike’s list of steps you should follow post-crash, including crashes involving a motor vehicle.

Best though is not to crash, and we have had lots of advice on that in this column!

Countdown to Climb to the Clouds

Wheel People — Thu, 25 Jul 2024 19:09:54 GMT

By Norma Loehr

Don't forget to register for Climb to the Clouds on August 11, 2024!

This legendary CRW ride will test your biking abilities with two challenging routes climbing up Mount Wachusett. There is a century length ride with 6,324 feet of climbing or a metric century with 3,358 feet of climbing. To help you succeed there are rest stops along the way.

Register Now!

July 2024 Featured Photos

Wheel People — Thu, 25 Jul 2024 19:07:32 GMT

By Amy Juodawlkis

Exploring Vermont with CRW:

Out and about in the CRW club kit:

***SHARE YOUR RIDE PHOTOS WITH CRW!***
Email them to: media-share@crw.org

Board Insights for CRW Members

Randolph Williams — Tue, 02 Jul 2024 04:31:41 GMT

Board Meeting Summary - June 2, 2024

The CRW Board of Directors met on June 2, 2024. Key highlights from the meeting include:

Approval of the May meeting minutes and several administrative items.
Discussion of the club's new Privacy Policy, which will be reviewed by board members and ratified at the July meeting. A new privacy@crw.org email address was created to handle privacy-related matters.
Updates from committees:
- The Club Promotion and Events Committee is working on a ride leader incentive program.
- The Rides and Safety Committee presented a new Ride Leader Status Policy, which was unanimously approved and is being introduced this July.
A debrief on the recent century ride, which had high turnout despite poor weather. The organizers are working on improving logistics and tracking for future events.
The planned June member meeting has been postponed to October/November 2024.
Eli Post's resignation as WheelPeople editor was noted. The board thanks Eli for his dedicated service in this role.

The next board meeting is scheduled for July 7. Members are welcome to contact board@crw.org with any questions or feedback.

Introducing Neighborhood Rides: Bringing CRW to Your Community!

Randolph Williams — Tue, 02 Jul 2024 04:23:43 GMT

Dear CRW Members,

I'm thrilled to share the incredible success of our new Neighborhood Rides initiative, which is already transforming how we ride together in CRW!

Launched on May 4 in Lexington, MA, our first Neighborhood Ride, aptly named "Social Revolutions," has quickly become a local cycling sensation. The program's popularity was evident when I led a ride on June 15, welcoming 41 registered riders.

But the numbers tell an even more exciting story. Let's break down the statistics so far:

We've had an impressive total of 129 registrations for Neighborhood Rides.
87 participants have been one-time riders, exploring what the program has to offer.
An encouraging 42 are repeat riders, joining us for anywhere from 2 to 5 rides already.
We're grateful to our 5 dedicated ride leaders and 1 coordinator so far who are making this program possible.

These numbers speak volumes about the program's appeal and the community it's building. We're especially excited to see so many new faces trying out the rides, as well as the growing group of regulars who are making Neighborhood Rides a part of their cycling routine.

The Neighborhood Rides program offers several key benefits:

More Ride Locations: We're introducing rides in areas where we have at least 8 potential ride leaders, ensuring a sustainable schedule.
Consistency: Each location will have rides starting at the same time and place weekly, making it easy to plan and participate.
Less Hassle for Leaders: Routes will be pre-selected, and rides will be pre-posted on the calendar. Ride leaders simply need to opt-in and show up!
Club Connections: This format provides a great opportunity to get to know fellow CRW members in your area through reliably scheduled weekly rides.

Ride Leaders: We're actively seeking input from our ride leaders to identify more locations, determine optimal start times, and establish a network of local rides across the Greater Boston area. If you're interested in leading a Neighborhood Ride in your community, please don't hesitate to reach out.

I want to extend a special thank you to Norma Loehr coordinating, and all the ride leaders (Diana Antczak, Melissa Quirk, Robert Sayre, and Tariq Kassum) who have helped put Lexington on the map as our first Neighborhood Rides location. Their dedication and enthusiasm are what make CRW such a vibrant cycling community.

As we continue to develop and expand this program, we welcome members' feedback and suggestions. Together, we can make Neighborhood Rides a cornerstone of CRW's offerings, bringing the joy of group cycling closer to home for all our members.

Are you excited about the possibility of starting a Neighborhood Ride series in your area? We'd love to hear from you! If you're interested in leading rides or helping to establish a new Neighborhood Ride location, please contact John O'Dowd at vp-rides@crw.org. John and our rides team are ready to support you in bringing this fantastic program to your community.

Stay tuned for more Neighborhood Rides coming to a location near you!

Happy cycling,

Randolph Williams
President, Charles River Wheelers

Gear Up for the Climb to the Clouds Century on August 11!

Wheel People — Sat, 29 Jun 2024 20:51:12 GMT

By Mark Nardone and Erik D'Entremont

Join CRW on August 11 at 7 AM for the Climb to the Clouds (CTTC) Century, departing from Lincoln-Sudbury High School. This ride will challenge cyclists with its numerous ascents and a thrilling climb up the iconic Mt. Wachusett. “The Climb to the Clouds is not just about the physical challenge; it's about pushing yourself, supporting your fellow riders, and creating unforgettable memories. And if you missed out on earning your medallion last year, now is your chance!” said Mark Nardone, a Century Committee lead organizer.

Erik D’Entremont, also Century Committee Lead, adds, "We're thrilled to bring back the Climb to the Clouds for another year. This event showcases the best of New England cycling. We can't wait to see everyone at the start!"

Route Details: The Climb to the Clouds Century will take you on a scenic journey through Lincoln, Princeton and up Mt. Wachusetts. The ride starts at the Lincoln Sudbury HS with the 100 mile ride reaching the top of Mt. Wachusett at mile 38 with a 1995’ climb and 6324’ overall elevation gain.

A full supported water stop awaits you at the base of the mountain. There is also a great lunch stop at the Mountainside Bakery and Cafe just after the descent on mountain road. The 60 mile route will circle Wachusetts lake with a lunch stop at the Boylston Deli. All riders will enjoy a fast downhill return through Berlin to Lincoln-Sudbury HS for an after party with sandwiches, chips, pickles, and cold sparkling water.

Be Prepared: For riders’ enjoyment and safety, we encourage riders to bring a rain shell and most of their nutrition needs on-board. Water-only rest stops will be available at Dexter Drumlin Reservation and Berlin Orchards, while a full-service stop with food, water, and Gatorade awaits at the Mt. Wachusett Visitor Entrance. All rest stops will have porta johns.

Dexter Drumlin Reservation

Berlin Orchards

CTTC is a classic CRW ride and the century ride is one of the more challenging routes, but the views and sense of achievement are unbeatable. Follow this link for registration and more information.

See you on Sunday, August 11!

Ride Leaders Corner: Maintaining Ride Leader Status Policy

Wheel People — Sat, 29 Jun 2024 20:26:35 GMT

by John O'Dowd

Dear Valued CRW Ride Leaders,

At the heart of our cycling club are the dedicated individuals who lead our rides and foster our community spirit. Your commitment and enthusiasm make our club thrive, and we're grateful for your continued involvement. To ensure we maintain a vibrant and active leadership roster, we're introducing a new policy on maintaining ride leader status. We believe this update will help us better support our active leaders and encourage increased participation.

Background

Our club currently has 172 registered ride leaders, with 84 leading rides in the past year. A recent analysis showed that many registered leaders haven't led rides in over a decade. While we understand that personal circumstances change, we want to ensure our roster reflects our active leadership accurately.

This policy aims to:

Recognize and support active ride leaders
Encourage increased ride leadership participation
Maintain an up-to-date roster of active leaders

New Policy Overview

Effective January 1, 2025, to maintain ride leader status, individuals will need to meet the following criteria:

Lead or co-lead at least three rides within a two-year period (the first evaluation period will be from January 1, 2025, to January 1, 2027)

Implementation Details

To receive credit for leading or co-leading a ride:

Register for the ride you're leading
Select "Ride Leader" or "Co-leader" ticket type when registering

Exceptions and Support

We understand that life can present unexpected challenges. If you're unable to meet these requirements due to injury, family obligations, work commitments, or other circumstances:

Contact the VP of Rides to discuss your situation
We'll work with you to accommodate your circumstances and maintain your status

What Happens If Requirements Aren't Met?

If a ride leader doesn't meet the requirements:

We'll reach out to discuss your situation and interests
We'll work with you to find ways to help you maintain your status if desired
If inactive status is preferred, ride leader benefits (gifts, awards, discounts, events) will be discontinued

How We'll Support You

To help our ride leaders meet these new requirements, we're planning to:

Offer mentorship programs pairing experienced leaders with new ones
Provide additional training and resources for ride planning and execution
Create more opportunities for co-leading rides

Why This Change?

This policy was carefully crafted by our senior leadership team, with input from the Rides and Safety Committee and the CRW Board. The requirements are designed to be achievable while ensuring an active leadership roster. By maintaining an accurate list of active leaders, we can better allocate resources, plan events, and support those who are regularly contributing to our riding community.

We're excited about the positive impact this change will have on our club. If you have any questions or concerns about this new policy, please don't hesitate to reach out to our ride program coordinators or the VP of Rides. Your feedback and involvement are crucial as we work together to strengthen our club.

Thank you for your dedication to CRW. We look forward to many more great rides with you at the helm!

Ride on,

John O’Dowd
VP of Rides, Charles River Wheelers

Presidents Ride Recap

Wheel People — Sat, 29 Jun 2024 20:24:57 GMT

By John O'Dowd

Larry and Mary Kernan ran their annual Presidents' Ride and BBQ on Saturday, June 22nd. Thirty-six riders enjoyed the two routes of 39 and 31 miles around the rolling hills and beautiful back roads of Bedford, Lexington, Lincoln, Weston, Wayland, Sudbury, and Concord. The weather started misty and drizzly, but riders were spared any significant rain.

The weather improved later, allowing the Kernan's to hold their post-ride BBQ. Approximately 50 guests enjoyed burgers, chicken wings, and beverages!

In attendance were nine past club presidents and one current president -- see photo! Pictured are presidents in the order that they served: John Springfield, Jamie King, Susan Grieb, Ken Hablow, Jack Donohue, Barry Nelson, Larry Kernan, and current president Randolph Williams.

Two other past presidents showed up at the BBQ after this photo was taken: Doug Kline and Mike Hanauer.

The Kernan's wish to thank those who came to the ride and party, and look forward to seeing this illustrious group again in the future!

Human Arrows

Wheel People — Sat, 29 Jun 2024 20:23:32 GMT

By Barbara Jacobs and Nina Siegel

Many cyclists/riders use a system called Human Arrows in group riding. This format allows all cyclists on a led ride to easily stay together and no one gets lost. Bike Thursday and Wednesday Wheelers are known to use Humans (cyclists) as Arrows along the route ensuring all riders make all turns and get through tricky intersections. While all cyclists should have the route via RidewithGPS, Garmin, Wahoo, other, or a printed cue sheet, some do not. Human Arrows keep the led ride intact. Other groups within CRW may also use Human Arrows and other area clubs use them.

So how does this work? To keep the group moving and not stopping at every turn to regroup, a cyclist stands at each corner, fork, or intersection and directs other cyclists. Usually, the cyclist directly behind the Leader takes the position of Arrow. This cyclist stays at their post, until the Sweep comes by and relieves them.

Who becomes the Arrow? The rider directly behind the Leader. The Leader will tell the cyclist behind them an Arrow is needed. That person chooses a visible location, safe from vehicles. This could be at the far side of the intersection, and in the direction of the turn. The Arrow stays at this post until the Sweep arrives and lets them know they are free to ride on.

Usually, the rider behind the Leader does not have to be asked to take the position; the rider will let the Leader know they are prepared to be the Arrow. Riders who do not want to be an Arrow should not ride directly behind the Leader. Sometimes the Leader will say ‘No Arrow’ because they can see the Sweep.

If you have a speedy rider in your group they might Arrow a lot. The rider will be the Arrow, chill at their post, and then catch up to the Leader safely to take a turn as an Arrow again.

Easy, you think! Usually, but not always. What could go wrong:

1. The Arrow leaves their position before the Sweep comes along to relieve them. This usually happens due to miscommunication. The Arrow might think they see the Sweep, so the Sweep must see them. Be sure to have verbal or eye contact with each other. The Sweep may indicate with a wave the Arrow can move along. Acknowledge the Sweep. The Sweep must relieve the Arrow.

2. The Arrow does not know who the Sweep is. It is essential that the Leader let everyone in the group know who the Sweep is (great opportunity to meet other members) and what they are wearing. Remember, many cyclists wear yellow.

3. The Sweep takes off their jacket at a rest stop. Let the group know they are now wearing red, not yellow.

4. Riders between the Arrow and the Sweep miss the Arrow. This happens when the Arrow leaves their position or is not visible to all riders. Where the Arrow stands is very important. The Arrow must be visible – ideally the Arrow is watching the road, looking for group riders and the Sweep.

5. The Arrow is left standing for a long time with no other riders coming. Sometimes this happens. The Sweep might be handling an issue with another rider and the Arrow is left standing. Ideally, if there is an issue the Sweep will call the Leader (cell numbers are exchanged at the start of the ride). If there is more than one rider with the Leader or Sweep, a rider will be sent ahead or back to alert the Arrow what is happening and send them on their way.

6. Sometimes the route has a lot of turns and the Leader runs out of Arrows. Do not laugh, it happens. This might be a good time to regroup…

Normally, Human Arrowing works perfectly. Riders thank the Arrow as they turn the corner, and everyone has a good time. If you want to become a Human Arrow, watch how it works first, and then by all means, join in the fun!

Meet a Member - Melissa Quirk

Wheel People — Sat, 29 Jun 2024 20:20:33 GMT

Where do you live (bonus: add where you are from)?
I live in Arlington MA and I am from Nova Scotia, Canada!

What led to you joining CRW and what do you enjoy most about being a member? I joined CRW to find people to ride with and make friends.

What is your best advice for a new club member? If at first you get dropped, try, try again. There are people for you in this club!

When did you become a Ride Leader? This is my first year being a ride leader (2024).

What led to you becoming a ride leader? I had a bit of encouragement from other ride leaders. I wanted to step up to the table to help make cycling more inclusive to women and average speed riders (like myself). It also helps that I can post rides when I am available and at the speeds I want to ride!

What types of rides are you planning on leading? Womens rides, adventure rides (single-day), and supporting recurring weekend rides. I will also be co-leading various rides throughout the season to support those traveling around my speed group. Check out my Martha’s Vineyard ride scheduled for September!

How long have you been cycling, and what initially got you interested in the sport? I have always ridden a bicycle. I was always on a hybrid bike riding in the neighborhood or on well-traveled trails. My husband (boyfriend at the time) was into road cycling and I guess I was just trying to impress him…

What is your favorite thing about cycling? I love finding fresh pavement, even if it’s just a short stretch.

How many miles a year do you typically ride? My current goal is to ride 80 miles per week and 3 rides. This would be much less in the darker and colder months!

What is your greatest cycling accomplishment? I completed the Baie Sainte Marie Gran Fondo (80 miles) which was my longest ride ever. I also ended the ride smiling, so that was an accomplishment!

What is your favorite road or trail to ride on? I miss my roads back home in Nova Scotia. There is something refreshing about less traffic, and being able to ride on one road for an hour or more before having to make a turn. I am very thankful for my Wahoo.

What is your favorite route to ride? I am still exploring the area. I do like finding my way to Ferns in Carlisle though.

What is your favorite post-ride food or drink? Iced anything - usually coffee or matcha. I would be remiss if I didn’t mention I ride for baked goods.

Member Jeff Dieffenbach's Unbound Gravel Experience

Wheel People — Sat, 29 Jun 2024 20:18:56 GMT

By Jeff Dieffenbach

It's been on the order of a decade since gravel entered my bloodstream. A few years after that, I took possession of a gravel bike, selling my road bike to cover a second set of wheels I'd mount up with road tires on the rare occasions that tarmac beckoned. At about that time, the Unbound Gravel 200 (then called Dirty Kanza) took up full-time residence on my radar screen.

I decided that I'd use the occasion of my 60th birthday to give it a go in 2024. As a planner/overthinker extraordinaire, I wanted an advance peek at the lay of the (Emporia KS) land. That peek back at the end of May/beginning of June also afforded me the opportunity to put in 10+ hours of volunteer time to let me bypass next year's lottery and gain automatic entry. This blog post shares what I learned.

What is a Complete Street?

Wheel People — Sat, 29 Jun 2024 20:17:06 GMT

By John Allen

What is a Complete Street? And how well is the concept being applied? As a cyclist, you need to know.

Complete Street Definition

A Complete Street is described in planning literature as one which is safe and practical, pleasant even, for modes of transportation up to a contextually appropriate limit of speed, traffic volume, and vehicle size. A Complete Street serves pedestrians and bicyclists well, and at least local motor traffic.

The speed limit is low enough that pedestrians can safely cross the street. There are crosswalks, signalized where that is warranted. Restrictions on motor traffic work down from the largest vehicles to what is appropriate in context. That approach to vehicle types and sizes has been traditional on DCR parkways, quaintly limited to “pleasure vehicles only”, a definition which over the years has been pushed wider to cover passenger cars and small cargo vans.

Hammond Pond Parkway Reconstruction: A Complete Street?

On Thursday, June 13, I joined representatives of Bike Newton and the Central Transportation Planning Staff for a ride to visit special bicycle facilities in Newton. One was DCR’s Hammond Pond Parkway, now under reconstruction.

Hammond Pond Parkway was overbuilt in the mid 20th Century as a 4- lane speedway, reflecting car culture that turned parkways into highways. It would certainly not rate as bicycle-friendly, though I have ridden it, controlling the outside lane (and so demonstrating that the parkway was overbuilt, because motorists could always pass me without delay). The terrain is rolling, with a long, steep slope down to Route 9 at the southern end.

The DCR is currently taking the mile-long segment of the Parkway between Beacon Street and Route 9 down to two lanes, installing a 12- foot wide shared-use path 15 feet from the roadway on the west side and a 4-foot wide sidewalk on the east side. The current project imagines Hammond Pond Parkway as a pleasant, park-like experience for bicyclists.

The segment:

Go to the RidewithGPS version of this map, so you can change to Satellite View or Street View and explore more widely.

I commented on this project when it was in the planning stage. At that time, there was a discussion about making the roadway 28 feet wide, marginally wide enough for today’s “pleasure vehicles” to pass bicyclists. A bit wider would be nice, but that is in the nature of political compromise.

So, what is the problem, then? How well will Hammond Pond Parkway meet the definition of a Complete Street?

Is it Really Complete?

The roadway will, as I found out during the expedition to Newton, have only two narrow travel lanes, with no shoulders – 22 or 24 feet, as you can see in the background of the photo below. The roadway will therefore work well only for someone in a motor vehicle that can hold the speed limit. The parallel path is conceived of as for everyone else.

The DCR’s Dan Driscoll describes the reconstruction of Hammond Pond Parkway, now underway. A paved path will be in the strip behind the people listening.

Let me be clear: I like the idea of a path for park access and a park experience. But -- the Parkway is not only a route in a park, it is a transportation route through a park. It connects Newton Center with the large Chestnut Hill shopping malls and residential areas beyond. Bicyclists, e-bike users and motor scooter operators will want to travel this segment end to end.

Safety Issues

Safety is often raised as a rationale for paths. But faster bicyclists, e-bike and motor scooter users are a poor and unsafe fit on a path shared with pedestrians and family bicyclists. Problems become worse with steep slopes. Nationwide, governments are grappling with the safety issues of faster e-bike traffic on paths. A local example: 15 mph speed limit signs have been installed on the Minuteman Commuter Bikeway – which is flat, being a rail trail, and where faster traffic may use parallel Massachusetts Avenue. There is no such convenient alternative to Hammond Pond Parkway.

Proponents of the Hammond Pond Parkway project objected to adding a few feet of roadway width on the grounds that this would reduce spacing to the path and impede storm water infiltration. I contend that a few more feet of roadway width would hardly make a difference in the middle of hundreds of acres of parkland into which water could infiltrate.

Is it Practical for Bicycle Transportation? E-bikes? Motor Scooters? Year-round?

The path will cross parking-lot entrances and roads in crosswalks, adding delay and inconvenience. Traversal of multiple crosswalks will be needed at the Route 9 end of the segment. With such treatments, users become impatient and choose their own times and ways to cross, becoming unpredictable and increasing risk. If bicycles are to be competitive with motor vehicles and public transportation, they must not be subject to unnecessary delays, or held to low speeds.

The narrowed roadway is crowned and has storm drains. The proposed path, on the other hand, will be unusable or unsafe for weeks or months at a time in winter even if plowed, lacking drainage -- unless heavily salted (unhealthy for vegetation and bicycles).

So, the most practical solution in winter is to give up on the idea of bicycling and leave the path unplowed and unsalted for cross- country skiing and snowshoeing.

Years ago, the DCR applied the same configuration (a narrow, shoulderless roadway and parallel path) to Metropolitan Parkway in Waltham, shown in the following video: https://player.vimeo.com/video/117220059?h=71cf9423b4. Metropolitan Parkway is very lightly traveled, so riding on the roadway is practical. Bicyclists on the roadway of Hammond Pond Parkway would have queues of cars behind them and would invite harassment.

Be Careful What You ask For -- and Just Be Careful

All in all, with Hammond Pond Parkway, the positive environmental and social goal of improving access to parkland has pushed aside the positive environmental and social goal of safe and convenient transportation other than in motor vehicles. The problem is worse for operators of motor scooters, whether electrically or gasoline powered. They are legal on roadways and in bike lanes, but prohibited from using paths. Don’t expect any ban or speed limit to be enforced, though, so be careful…

So much for the idea of a Complete Street.

I have applauded the efforts of the DCR and particularly Dan Driscoll in extending the paths along the Charles River upstream to Waltham. I have supported the reasonable narrowing of Charles River Road and Nonantum Road, as well as construction of the Cochituate Rail Trail, the Mass Central Rail Trail, Bruce Freeman Trail and other trail projects. Those projects all have improved bicycle access without compromising access on roads. The Hammond Pond Parkway project, on the other hand, proposes to forego much of the potential of the Parkway for bicycle, e-bike, and motor scooter transportation, and so is fundamentally different in its impact.

If you are going to ride Hammond Pond Parkway in its new configuration, please make sure that your brakes are in good working order, and be cautious!

If you see plans for a road reconfiguration project in your community, please make your voice heard to see that it is actually a Complete Street, properly accommodating all anticipated uses.

*For Reference:*

I rode the segment of Hammond Pond Parkway under discussion on November 25, 2021. My travel speeds ranged from 6.5 to 30 miles per hour southbound, and 5 to 21 miles per hour northbound.

Video of my ride southbound https://www.youtube.com/watch?v=0AwlL2K4uME

Video of my ride northbound https://www.youtube.com/watch?v=7Oau5lQPno8

Announcing CRW Member Discount at Quad Cycles

Wheel People — Sat, 29 Jun 2024 20:12:58 GMT

By Amy Juodawlkis

CRW is excited to announce a partnership with local bike shop Quad Cycles, 1043 Massachusetts Ave, Arlington, offering members exclusive benefits:

15% discount on all merchandise, including bikes and parts
Expedited "same day" service on standard repairs (bike must be brought in before noon; excludes extensive repairs or special-order parts)

Rustem Gode, owner of Quad Cycles, said, "We're proud to partner with CRW. By working together, we can promote the growth of cycling and support the passionate individuals in our community."

To enjoy these benefits, simply present your CRW membership card at Quad Cycles. We believe this partnership will enhance your cycling experience and provide more value to your CRW membership. Happy cycling!

Quad Cycles
1043 Massachusetts Ave, Arlington, MA 02476
Email: info@quadcycles.com
Phone: (781) 648-5222
Website: www.quadcycles.com

To present an electronic version of your membership card via the Wild Apricot Member App:

1. Click the My Profile tab.

2. Click the My Card button.

To download a printable PDF version via the CRW Website:

1. Click on your name in the top right corner to go to your profile.

2. Click on Printable PDF below the card image.

Members: We are currently in the process of updating our database of local bike store discounts so that we may present a full list on our website. If you would like to help with this effort, please complete our Volunteer Interest Form. Thank you!!!

Tech Tips: Cancelling Registration and Adding a Picture to Your Member Profile

Barbara Jacobs — Sat, 29 Jun 2024 19:59:16 GMT

Cancelling Your Ride Registration

By Amy Juodawlkis

When the unexpected happens, and you can't make that CRW ride you're registered for, please go ahead and cancel your registration so we're not needlessly waiting for you at the ride start.

Here are three ways to cancel your registration:

Option 1: Cancel from your CRW Website User Profile

Click on your name in the top right corner to go to your profile.
Select "My Event Registrations" and find the event you wish to cancel.
Click on "Confirmed" next to the event registration.
On the next page, click "Cancel Registration" to cancel your registration.

Option 2: Cancel from the CRW Website Event Page

Open the Event Calendar and select the event you want to cancel.
On the event page, click "Already registered" in the left panel.
This opens the registration form with a "Cancel Registration" button, which you can click to cancel.

Option 3: Cancel from the CRW Member Mobile App

In the Wild Apricot mobile app, select "My Tickets".
Select the event you want to cancel.
Click "Cancel" to cancel your registration.

NOTE: Ride Leaders can also cancel registrations via the CRW Admin Mobile App: 1. Click on the rider's name in the event's Registrants list; 2. Click on the (...) button; 3. Select Delete.

______________________________________________________________________________

Adding Your Picture to Your Profile on the CRW Website

By Barbara Jacobs

It is very easy to add your picture to your profile on the CRW Website. Follow these steps:

Log in to the CRW.org website.
Click on your name at the top of the page - this brings you to your "My Profile" page.
Click on "Edit Profile".
Scroll down until you see "Avatar".
Click on " Choose File".
Find and click on the picture you want to have as your "Avatar".
Go back to the top of the page and "Save".

Tech Tip: Sync our CRW Events with your calendar

Randolph Williams — Sat, 01 Jun 2024 20:08:48 GMT

One of the most requested features from our recent member survey was the ability to synchronize the club event calendar with personal calendars. We are excited to announce that this feature is now available! By following the steps below, you can ensure that you never miss out on any of our exciting events.

How to Sync the CRW Event Calendar with Google Calendar:

Open Your Google Calendar:
Begin by opening your Google Calendar in a web browser.
Find the "Other Calendars" Section:
On the left side of the screen, locate the "Other calendars" section.
Add a New Calendar:
Click the plus sign (+) next to "Other calendars."
Select "From URL":
In the menu that appears, select the "From URL" option.
Enter the Calendar URL:
Input the following URL into the provided field: https://calendar.google.com/calendar/ical/calendar%40crw.org/public/basic.ics
Add the Calendar:
Click "Add calendar." Google will automatically sync the CRW event calendar to your personal Google Calendar and display the events.

Important Notes:

Update Frequency: Please note that changes made to the shared calendar may not be instantly visible. Google Calendar updates can take up to 12 hours to reflect new or updated events.

By syncing the CRW event calendar with your personal calendar, you’ll have easy access to all club activities right at your fingertips. This feature will help you stay informed and make the most of your membership with the Charles River Wheelers. Happy cycling!

For further assistance or if you encounter any issues, please contact our contact us form.

Celebrating Eli Post’s Service to WheelPeople

Randolph Williams — Sat, 01 Jun 2024 18:41:32 GMT

Dear CRW Members,

It is with mixed emotions that we announce the resignation of Eli Post as the editor of WheelPeople, effective June 1, 2024. For the past several years, Eli has been the driving force behind our beloved newsletter, dedicating countless hours to ensure that each issue is informative, engaging, and reflective of our vibrant cycling community.

Eli’s passion for cycling and his commitment to CRW have been evident in every edition of WheelPeople. His editorial vision has helped shape the publication into a cornerstone of our club, providing members with ride updates, cycling tips, and captivating stories from our community. Under his leadership, WheelPeople has not only informed but also inspired us all.

We want to take this opportunity to thank Eli for his outstanding service. His hard work, creativity, and dedication have left an indelible mark on CRW. Eli has graciously agreed to work with Barbara Jacobs on the June issue and will assist his successor to ensure a smooth transition. Eli will continue to contribute as a writer, sharing his insights and experiences with us in future articles.

One of Eli's upcoming projects is a collaborative article with his son about the geographical distribution of our membership—a testament to his ongoing commitment to CRW. We are excited to see his future contributions and are grateful for his continued involvement.

Eli’s decision to step down comes due to personal health reasons. While we will miss his leadership as editor, we understand and fully support his decision. We are fortunate that Eli will remain a part of our community and continue to share his passion for cycling with us.

Please join us in expressing our heartfelt thanks to Eli for his years of exceptional service and dedication. We wish him all the best in his health and future endeavors. Eli, your contributions have made a significant impact, and we look forward to seeing you on the road and reading your inspiring articles in WheelPeople.

With gratitude,

Randolph Williams
President, Charles River Wheelers

Upcoming Events - Register Now

Wheel People — Thu, 30 May 2024 18:32:55 GMT

Cape in a Day Too, June 22

Join CRW for this one-way 105 mile ride that starts from the MBTA train station in Braintree and goes south through mostly quiet roads all the way to Cape Cod.

You will enjoy great scenery along the coast and down the Shining Sea Bike Path, grab lunch in Woods Hole and maybe stop for some beach time before catching the Cape Flyer in Hyannis back to Braintree.

Register Now!

Ride Leader(s): Jerry Skurla jskurla@comcast.net

The Willie Hume Pneumatic Classic celebrates the 1889 debut of pneumatic tires in bike racing, June 30

On May 18th, 1889 the captain of the Belfast Cruisers Cycling Club was the first person to compete in a bike race on newfangled "sausage tyres" invented in 1887 by Scotland's John Boyd Dunlap (https://en.wikipedia.org/wiki/John_Boyd_Dunlop).

Willie Hume won "all four cycling events in sensational fashion from riders of repute" at the Queen's College Sports held on the North of Ireland Cricket Club Grounds.

The Pneumatic Classic features 2 late morning rides (25m & 40m) departing from the Dirigible Brewery in Littleton, MA.

After finishing the rides we'll toast Willie and John's accomplishments - and marvel at today's tubeless tires - with Dirigible's craft brews and food.

Ride Start Location:

Dirigible Brewery in Littleton, MA. https://dirigiblebrewing.com/faqs

Ride Leader(s):

Jerry Skurla jskurla@comcast.net

Bikepacking 101, July 6-7

In its 4th season, Bikepacking 101 is a two day, one night introduction to "bikepacking," which means all overnight gear is carried on your trusty bike, NOT your back.

The trip starts in St. Johnsbury, Vermont. The first day’s 38-mile route is on paved road, dirt roads in New Hampshire and a section of the Cross Vermont rail trail, finishing at Ricker Pond State Campground in Vermont which features a swimming beach and modern bathhouse.

The second day’s 39-mile ride includes more Cross Vermont rail trail, a unique hardware store & bar in Cabot, Vermont, and a wonderful LONG descent on the Lamoille Valley rail trail back to the start in St. Johnsbury.

Register Now!

Climb to the Clouds, August 11

Come climb this iconic Massachusetts mountain and bask in the glorious views of New England with CRW this August!

Register Now!

Image courtesy of trailspotting.com

May Ride and Event Recaps

Wheel People — Thu, 30 May 2024 18:32:07 GMT

3rd Annual Spring Swap Meet & Rides, May 5th

By Jerry Skurla

Both riders and bargain hunters enjoyed a fine spring day for the 3rd Annual Spring Swap Meet & Rides in Lexington on May 11.

Almost 50 riders turned out to ride. Kudos to Lindy King, who led the 10 am ride of 38 miles, and Mary & Larry Kernan, co-leaders of the 25 mile ride that rolled out at 11 am. Both groups arrived back at Harrington Middle School just as the Swap Meet was opening at 1pm.

A vintage Fuji bike brought by Greg Stathis found a new home, numerous basements and garages now have more space, and many folks found valuable gems on the extra long "Free Stuff" tables.

Ron Cater and Jerry Skurla transported all unclaimed items to the Bike Connector in Lowell, MA, where they will so find new homes.

Paceline Clinic

By Julie Stephenson and John O'Dowd

CRW held a paceline clinic Saturday, May 18 at the MBTA overflow parking lot in Lincoln. The clinic was led by CRW members/Northeast Bicycle Club (NEBC) instructors Ed Kross, Mark McMaster, Colete Trenchard, and Julie Stephenson.

These four leaders have been racing for many years, and know the advantages of working a paceline under tense and speedy conditions. Mark initiated the Introduction to Bicycle Racing Clinic at NEBC back in the 90's, and Ed took over some years later. From those clinics, NEBC gained some great racing talent, some of which went on to race at the National level.

Fortunately, earlier rain stopped before the clinic began. Ed explained some fundamentals about pacelining and gave tips and examples from his own experience. He had a few people form a line and the group walked through how a paceline works. People had a chance to ask questions. Participants were asked to focus on being in the paceline, maintaining a consistent distance between themselves and the person in front of them, signaling before turning, slowing down or stopping, and pointing out potholes or road issues.

Nine participants were divided into two groups. Ed and Colette led one group and Mark and Julie led another. Colette and Julie rode at the front of their respective groups and Ed and Mark rode beside the groups to offer tips and feedback. Groups then started to rotate in a paceline formation with the front person coming off of the front after instructed to do so by Ed and Mark. This was repeated a number of times, with Ed and Mark making sure there were no cars approaching and that it was safe for people to rotate.

Everyone was progressing well so participants were instructed to come off the front of the paceline when they felt it was safe to do so after at least 30 seconds in the lead position, then coast to the back of the line. This exercise was repeated and feedback was given as needed. Around noon the groups joined up again, and everyone had an opportunity to ask more questions in a discussion format.

No matter the level of experience, formal instruction in any sport is always helpful to the participants, and also to the instructors. CRW is working to offer members more clinics like these to improve riding skills and safety.

North to New Hampshire Century

By John O'Dowd

A persistent cold drizzle could not stop determined CRW members and volunteers from making the North to New Hampshire century event on May 19 a success. Riders and volunteers were at the start bright and early to kick off the event.

New this year was the all-digital check in process. No more paper! Volunteers checked in riders with the press of a button. Also new were the rubber wristbands with the emergency sag number. Gone are the paper wristbands which required a volunteer to put on. Veteran volunteers said they never had check-in go so smoothly.

This year we had seven led groups of various distances and speeds. Larry Kernan, Clyde Kessel, Barbara Martin, Peter Sliker, and Keren Hamel/Tsachi Avrahami all led groups. One of our newest ride leaders, Melissa Quirk, stepped up and led a group, too. Our Devo program coordinator, Andre Wolfe, led a “power group” doing the 100-mile route at a blinding 21+ mph pace!

Another great new feature was mechanical support at the start, courtesy of Bikes Not Bombs’ head mechanic Sterling Storm.

Century coordinator Mark Nardone brought his ultimate support vehicle, the “Grendel”. This huge Mercedes camper carried more equipment than any SUV could ever hope to, AND provided a canopy and some rocking tunes!

Out on the course, the Groveland rest stop was single- handedly crewed by veteran CRW volunteer Bill Haynes. Maudslay State Park rest stop was crewed by Tim Wilson, Gail Walker, and Jim Iannone who reported their rest stop was the envy of an adjacent road race. Finally, the Georgetown rest stop, run by Mellissa Desouza and Micheal Lonetto, kept shivering wet riders fueled and encouraged to cover the last 25 miles.

Century coordinator Erik D'entremont trucked in amazing Hearth Pizza from Needham, which was quickly handed out to our hungry riders by Barbara Jacobs and Ted Nyder, along with the cool gear medallion to symbolize their victory over the hostile riding conditions.

Congratulations to the two women (pictured below) who rode their first Century at the N2NH Event. What an accomplishment!

Our last rider rolled in after 4:00 and finished off the pizza. Foul weather cannot stop committed CRW riders and volunteers!

Bike Thursday Rides On

Wheel People — Thu, 30 May 2024 18:31:07 GMT

By Barbara Jacobs

The Bike Thursday Ride series is a weekly ride that runs between May and October for cyclists that enjoy riding at a slower pace of 10-12.5 mph. The routes are usually in the western suburbs, but could be in other areas. All rides are scenic, usually on low traveled roads. Bike Thursday is a very social ride that includes a picnic lunch at or near the start location. Sometimes there are stores available to purchase food, other times we bring lunch and hang out together.

The rides are between 20-25 miles and take 2+ hours. At the start we break up into 3 groups of 10-14 riders each.

Bike Thursday is a "led ride". There is always a ride leader (approved by CRW) and a sweep (chosen from the group of riders) for each group, and "human arrows" are used to help keep the group together.

People often wonder why there a limit of 36 participants (including leaders) on Bike Thursday rides. Since we break into 3 groups of riders based on average speed (ranging from 10 to 12+ mph overall), we have 3 volunteer leaders each take out a group of 10-14 people. We have found that this is a safe and enjoyable group size for these rides.

Here is the ride grouping for each Bike Thursday ride:

Group 1: riders between 12-13 mph overall
Group 2: riders between 11-12 mph overall
Group 3: riders between 10-11 mph overall

Parking is another reason there is a limit to the number of riders. Some of the places we park at are public which is great if they have a lot of parking spaces. In other cases we get permission from a store, church, or school to park in their lots. It is best not to overwhelm these parking lots with lots of cars.

If the ride is already full when you attempt to register you can add yourself to the waitlist. If there are cancellations, people on the waitlist will be added to the ride in the order that they signed up.

People often ask where the ride starts. In the weekly ride description the city/town that the ride starts in is listed. Once you register for the ride, you will receive a "confirmation email" from Charles River Wheelers. This email will provide you with the ride start location and the Ride with GPS route link.

Interested in learning more about Bike Thursday? Email bj.bikethursday@gmail.com

Ride Leaders' Corner

Wheel People — Thu, 30 May 2024 18:30:32 GMT

Ride Leaders needed

by John O'Dowd

Please consider leading during the weekends, both Saturday and Sunday's are great times to lead rides and support your club. Please connect with the VP of Rides if you need some assistance.

Ride Leader Incentives

by Norma Loehr

In 2024 we want to do even more to show our Ride Leaders just how much we appreciate their time and efforts!

While we currently have incentives in place for Ride Leaders who are occasional leaders in the form of kick-off and year-end parties and a yearly gift, this new rewards program is designed to recognize our super-leaders: those who go above-and-beyond for CRW and our members.

There are six awards categories for our super Ride Leaders.

For the following categories, the top three Ride Leaders will receive a $50 gift card plus a free one-year membership to CRW.

Most Recurring rides led
Most Non-recurring rides led

For the following categories, the top three ride Co-leaders will receive a $25 gift card.

Most Recurring rides co-led
Most Non-recurring rides co-led

For the following categories, the top Ride Leader will receive a $50 gift card plus a free one-year membership to CRW:

Most rides by a new Ride Leader (class of 2024)
Most feedback from members

We will publish and regularly update a leaderboard for the general Ride Leader and Co-leader categories so you can track your progress throughout the season. The new Ride Leader and feedback categories are more complicated to track so there will not be a regularly published leaderboard. All awards will be presented at the annual Ride Leader party in November (you do not need to be present to win).

For more information on this rewards program, see the following FAQ.

FAQ

Who is eligible for these awards?

All active Ride Leaders are eligible except our board members. You will still see board members on the leaderboard, though!

What rides count towards these awards?

Rides posted publicly on the CRW Ride Calendar and that took place are eligible. Special riding workshops and rides designed for a subset of rider types (e.g. devo, gravel, Women’s/NB) are eligible.

The following are not eligible:

Rides canceled for any reason
Rides added to the calendar after the ride has occurred
Virtual rides
Non-ride events (e.g., lecture, tutorial, party)

What do I need to do to be sure my ride counts towards these rewards?

1. Create a detailed ride listing. A great ride listing will have the following information, as applicable:

Route description
Ride start time and location (or town)
Affiliated ride program and/or intended audience (e.g., devo, intro to gravel, mellow/recovery)
Ride type, size, and pace(s) supported
Ride Leader name and contact information; Co-leader name(s)
Any additional logistical information (e.g., parking, rest rooms, planned stops)
If the route is not included in the posting, how and when the route will be communicated to registered riders (the link to Ride with GPS route may be emailed directly to registered members)
Any ride group email list must be easily joined, with instructions to do so included in the event posting

Remember: You want to reach your intended rider audience AND members need enough information to determine if a ride is “for them”.

2. Post your ride on the CRW Ride Calendar. Remember to set registration number limit, if needed.

3. Register yourself using the Ride Leader ticket type.

4. Have any Co-leaders register using the Co-leader ticket type.

Can someone win in multiple categories?

No. An individual may only win in one category. If someone is in the top three in multiple categories, the one where they have the highest rank is the one where they will win. The category (ies) where they ranked lower, the next leader after them will be awarded the prize.

What if there are other rider leaders on the ride I am leading? Do they get a Ride Leader credit?

No. There is only one Ride Leader per ride. The Ride Leader must be listed in the ride listing and registered for the ride using the Ride Leader ticket type.

How do I get credited as a Co-leader?

Co-leader(s) will be confirmed with the Ride Leader ahead of time and registered for the ride using the Co-leader ticket type before the ride takes place.

I am leading a pace group for someone else’s ride, do I get Ride Leader credit?

No. However, if you are listed as a Co-leader and registered for the ride using the Co-leader ticket type, you will receive a Co-leader credit. For our Century rides, all participating Ride Leaders leading a pace group are Co-leaders, as the Ride Leader responsibilities were fulfilled by the club.

How is this data being tracked?

Data will be drawn from the CRW calendar/registration system so that everything can be tracked automatically. Data cannot be submitted in any other form.

When do rides need to occur to be considered for 2024?

Winners will be selected based on CRW Ride Calendar data from Jan 1, 2024 through the day before the annual Ride Leader party in November 2024.

When are the winners announced?

Winners will be announced and rewarded with their prize at the Ride Leader party in November. Winners do not need to be present to win. Winners will receive an email with information on how to collect their prize and they will be recognized in WheelPeople.

Share Your Bike Adventures on CRW Social Media!

Wheel People — Thu, 30 May 2024 18:28:12 GMT

As you know, CRW thrives on the passion and enthusiasm of its members, and we believe there’s no better way to highlight this than by sharing your incredible experiences on our social media platforms.

Whether it's a stunning sunrise ride, an exhilarating trail, a group photo from a club event, or just beautiful scenery captured during your journey, we want to see and celebrate it all.

Here’s how you can participate:

1. Choose your best photos or videos that represent your biking adventures and our club spirit.

2. Email your images or videos to social@crw.org with a brief description of the moment and any interesting details you’d like to share.

3. Include your social media handles if you’re comfortable with us tagging you in our posts.

By sharing your moments, you’ll help inspire fellow members and potential new riders, and you’ll contribute to a vibrant and engaging online presence for our club.

We can’t wait to see your photos and celebrate the joy of biking together!

Helmet Fit and Adjustment

Wheel People — Thu, 30 May 2024 18:24:21 GMT

By John Allen

45 years ago, proper bicycle helmets first went on sale. Not long after, CRW member Jacek Rudowski collided with a car, went over the hood, landed on his helmet in the street and survived without serious injury. That story spread through the club, and there were others. Soon, nearly everyone on CRW rides was wearing a helmet.

Helmet use remains contentious for people who want to make bicycling as convenient as possible. This is especially so in connection with urban bike-share systems, where a person stepping up to a bike-share kiosk probably isn’t carrying a helmet. There have even been claims that helmet promotion decreases safety, because safety in numbers will make motorists more attentive. You are supposed to decrease your own safety in pursuit of some benefit which may occur to society at large. It’s balderdash. The safety increase actually reflects increasing skill with more riding, and most bicycle crashes don’t involve a car at all.

A couple of the CRW helmet stories were my own. I had to replace a helmet in 1978, after being sideswiped by a drunk driver, and again in 1984, when a fallen tree branch got caught in my front wheel. In 2005, I crashed due to a pothole. It then should be no surprise that I care about good helmet selection, fit and adjustment. As a CRW member, you probably are already conscientious about this, but it deserves a refresher anyway.

The photo below is of my Bell Biker helmet after the 1984 tree branch incident. Note the scrape, and how the foam liner is compressed at the front. I needed a few stitches below my nose but walked out of the hospital emergency room three hours after the crash, carrying this helmet under my arm. It had been adjusted correctly and it protected me.

Having your helmet do its job is about more than just going through the motions of wearing one. So, this is my call to you (and friends) to check and adjust the helmet’s fit as needed. The helmet needs to be the right size; you need to adjust the strap so it divides just below the ears.

Properly adjusted, the helmet will sit level on your head. A snug strap was easy to achieve with my early Bell helmet. Its double-D-ring buckle would automatically adjust the strap every time I put the helmet on. I could add or remove a watch cap under the helmet in winter, without fiddling with the strap, and I could loosen the strap to rest the helmet on my back when I was off the bicycle. Bell abandoned this design early and no other manufacturer has taken it up. The likely reason is that the helmet couldn’t be unbuckled with the strap under tension. Children had helmets catch in playground equipment and as I recall, at least one died. All newer helmets I have seen or worn have had a “snap-shut” plastic buckle. The strap has an adjustment that slips and loosens, repeatedly needing attention to maintain good fit.

How tight should that strap be? A test demonstrated at a League of American Bicyclists conference in 2005 sets the standard: You need to feel the strap under your chin, to the extent that it feels uncomfortable when you open your mouth wide. Also, you can test by placing the palm of your hand on the front of the helmet and pushing back. The helmet should stay in place.

Recall that the helmet may need to stay put for more than one impact in a crash. Many newer helmets have a dial in the back to adjust fit. This is a nice feature, but it is a stabilizer, not part of the retention system. It will pop open in a crash. I can sort of get away with adding or removing a cap underneath while adjusting only the dial. There is a warm Gore-Tex cap that is very thin and serves the purpose well.

Oddly, the conventional information on strap adjustment has slackened (figuratively and literally) since the conference in 2005. Multiple sources now including the League of American Bicyclists are advising people to leave enough room under the strap to slide two or three fingers between it and the chin. I don’t understand where this trend got started, and I don’t agree with it. Again, you should not be able to push the helmet back and uncover your forehead. Check and adjust your helmet so it can work for you if you need it!

The text and illustrations from a page in the Specialized support center give good classic advice on strap adjustment. You want to avoid injury and Specialized wants to avoid lawsuits!

The nonprofit Bicycle Helmet Safety Institute, https://helmets.org, is the go-to Web site for information on bicycle helmets. The Web site holds standards, laws, performance tests, statistics, reviews of new models, and more.

All helmets sold for use on bicycles in the USA must meet Federal Consumer Product Safety Commission standards, but test results and reviews at BHSI show some helmets to be more protective than others, heavier or lighter, more ventilated, or less available to fit different head sizes and shapes. Some helmets are more suitable for bicycling, others for skateboarding. An expensive helmet does not necessarily work better. The Bicycle Helmet Safety Institute states that the MIPS feature, designed to reduce rotational shock to the brain, “may or may not help you avoid brain injury in a crash.” Testing of old helmets shows that performance actually deteriorates very slowly with time, regardless of what manufacturers would like to tell you. A wealth of information!

And BHSI says to snug up that strap!

Ultra-Processed Foods: Beyond the Headlines

Wheel People — Thu, 30 May 2024 18:23:23 GMT

By Nancy Clark

In today's food culture, we've demonized certain types of foods, such as those with abundant carbs, fat, salt, sugar. The latest demon is ultra-processed foods. You've seen the headlines: Ultra-processed foods linked to heart disease, diabetes, mental disorders and early death, study finds. Eating processed foods tied to shorter life. You should stop eating ultra-processed foods.

Such fear-mongering headlines influence many athletes to steer clear of ultra-processed foods (UPFs). While that is often the nutritionally wisest choice, the words ultra-processed foods get tossed around way too loosely.

Clickbait headlines can fail to offer a balanced overview. Sports drinks, gels, protein bars, as well frozen meals, store-bought bread, and vanilla yogurt (all UPFs) can be helpful additions to a busy (and budget-minded) athlete's food plan. Will these foods really ruin your health?

This article looks beyond the headlines and offers information to help you better understand what UPFs are and what they are not. Nutrition communicator Liz Ward RD shared this UPF information at the Mass. Academy of Nutrition & Dietetics Annual Meeting (March 2024).

Definition: What is an ultra-processed food?

Foods are categorized by the NOVA (not an acronym) system according to how they have been processed. NOVA has four categories—none of which consider a food's nutritional value:

Group 1. Unprocessed or Minimally Processed Foods—fresh & frozen fruits & veggies, plain meat, oats, coffee, pasta.

Group 2. Processed Culinary Ingredients (also called Oils, Fats, Salt, and Sugar)— includes foods from Group 1, but in a different form. Olive oil (vs. olives), white sugar (vs. sugar cane), maple syrup (vs. sap), butter (vs. cream). Again, no mention of nutritional value.

Group 3. Processed Foods—home-cooked & commercially made food with salt, sugar, oil, plus preservatives to extend the shelf-life in foods from Groups 1 and 2. Examples include many foods thought to be good for us: smoked salmon, canned beans, canned tuna, and fresh cheeses.

Group 4. Ultra-Processed Foods— "industrial formulations" with fat, oil, sugar, starch, flavor enhancers, colors, and food additives. This group includes sports and energy drinks, cookies, baked chips, candy, as well as chocolate milk (excellent for recovery after a hard workout); tofu and salted nuts (protein for vegetarians); and packaged whole-grain bread. Many UPFs are nutrient-rich and positive choices for athletes. Hence, you want to think about nutrient density more than NOVA classifications!

What does the science say about ultra-processed foods?

While click-bait headlines proclaim UPFs are linked to heart disease, diabetes, brain health, and early death, the science is less definitive. Most UPF research looks at what people eat—and may overlook other factors that impact health: stress, economic status, exercise, and lifestyle. Research indicates ultra-processed foods such as breakfast cereal and (sweetened) yogurt can—and do—have health benefits.

To date, only one well-controlled study has compared the impact of two-weeks of eating an UPF diet (80%of calories) to a diet with minimally processed foods but nutritionally similar foods (in terms of carbs, protein, fat, and fiber). The results suggest the subjects ate more calories with the UPFs and gained two pounds during the two-week UPF diet and lost two pounds during the two-week minimally processed food trial.

Does this mean the media can rightfully declare UPFs are fattening? No. Research done under highly controlled conditions differs from athletes' "real life" eating patterns (which could easily have fewer calories from UPFs, given the typical US diet gets 60-67% of calories from UPFs ). Plus, two-weeks is a short trial. (This type of research is difficult to do.)

Is processing the problem— or is something else the culprit?

Emulsifiers (cellulose gum, polysorbate 80) have been linked to negative changes in rats in the gut microbiome. Stay tuned for human studies.
PFAs are endocrine disrupting chemicals that resist grease, oil & water. They are in food packaging: shiny wrappers on energy bars, grease-resistant microwave popcorn bags, and paper take-out food containers. As of Feb. 2024, PFAs are no longer allowed in food packaging in the US—but has their metabolic damage already been done?
Is hyper-palatability the problem? Foods made with sugar and fat are more pleasing than sugar-free and fat-free foods—and even sugar and fat itself. Chocolate, for example, offers an appealing mix of sugar and fat that makes it very easy to overeat...

Food for Thought

Before demonizing all UPFs, we really need to look at the whole picture. We know chronic health issues are linked to eating patterns that lack fiber from fruits, vegetables, whole grains, beans, legumes, nuts. We also know that eating excess calories of salt, added sugars, and certain kinds of fat commonly found in UPFs can harm health. But despite popular belief, it is possible to choose a food plan with 90% UPFs and still consume a quality diet.

Ultimately, your overall dietary pattern—what, when, why, how much you eat—and not just UPFs will impact your health. We need to figure out why some people eat too many "addictive" UPFs such as salty snacks, sweets. We'd also like NOVA to add a category for nutrient-dense processed foods to help resolve the demonization of all UPFs. Sausages and hot dogs should not be in the same category as tofu and peanut butter!

When making your nutrition game plan, there's little doubt that munching on Group 1 nuts and fruits (instead of pre-wrapped bars), and spending more time cooking homemade foods with fresh, locally grown Group 1 foods will be the ultimate winning diet. But convenience is a key reason people reach for UPFs. Try keeping your pantry stocked with minimally processed foods, so you can just as conveniently assemble a quick meal:

— whole grain bread + all-natural peanut butter + banana + yogurt

— rye crackers + canned tuna + cherry tomatoes + cheese.

As always, you want to eat more of best and less of the rest, keeping balance and moderation in mind.

Nancy Clark MS RD CSSD counsels both fitness exercisers and competitive athletes in the Boston-area (617-795-1875). Her best-selling Sports Nutrition Guidebook is a popular resource, as is her online workshop. Visit NancyClarkRD.com for more information.

Resources:

For a handout on the NOVA Food Classification System with examples of foods in each group: https://ecuphysicians.ecu.edu/wp-content/pv-uploads/sites/78/2021/07/NOVA-Classification-Reference-Sheet.pdf

For more information on hyper-palatable foods: https://www.thinkingnutrition.com.au/food-addiction/?utm_source=substack&utm_medium=email

No One Should Ever Die From Heat Stroke

Wheel People — Thu, 30 May 2024 18:21:35 GMT

By Gabe Mirkin

Heat stroke during exercise is a rapid uncontrolled rise in body temperature that can cause you to pass out and can even kill you. It is a medical emergency that can cause permanent organ damage, kidney failure and seizures. It should never happen to you because your body sends you plenty of warning signals as your temperature rises. In 1965, I almost died from heat stroke in an unimportant local race in Arlington, Virginia. I passed out during the race, and I am still embarrassed by the stupidity that I showed when I ignored all the warning signs as my temperature continued to climb.

First your muscles are affected, then your lungs and then your brain.

Muscles: As your temperature starts to rise, your muscles feel like a hot poker is pressing against them. It is normal for intense exercise to make your muscles burn, but hard exercise does not cause painful burning that feels like fire. Furthermore, the burning of hard exercise is relieved by slowing down, while the muscle burning of impending heat stroke does not go away when you slow down.

Lungs: As your temperature rises further, the air that you breathe feels like it is coming from a furnace and no matter how rapidly and deeply you try to breathe, you can't take in enough air. When you exercise intensely, you can become very short of breath, but the air you breathe will not burn your lungs. Burning in your lungs, not relieved by slowing down, signals impending heat stroke. When you feel that the air is so hot that it burns your lungs, stop exercising. This sign means that your heart cannot pump enough blood from your exercising muscles to your skin so heat is accumulating and your temperature is rising rapidly. Your temperature is now over 104 degrees F, and continuing to exercise will raise your body temperature even further so it will start to cook your brain.
Brain: When heat stroke begins to affect your brain, your head will start to hurt, you may hear a ringing in your ears, feel dizzy and have difficulty seeing. Then you will end up unconscious. Your temperature is now over 106 and your brain is being cooked just like the colorless portion of an egg that turns white when it hits a hot pan.

Mechanism
During exercise, more than 70 percent of the energy used to drive your muscles is lost as heat, so your heart has to pump the heat in your bloodstream from your hot muscles to your skin where you sweat and the sweat evaporates to cool your skin to dissipate the heat. The harder you exercise, the more heat your muscles produce. Everyone who exercises, particularly in hot weather, has to sweat to keep their body temperature from rising too high.

Risk for heat stroke is increased by:

any pre-existing illness
heart disease
use of various stimulants and recreational drugs such as cocaine, and some prescription drugs
lack of fitness
not drinking enough fluid
exercising for extended periods without eating
wearing excess clothing that traps heat in your body
not listening to your body when you feel the warning signs described above

Many cases of heat stroke during exercise occur when a person suddenly increases the intensity of exercise, such as a sprint at the end of a long distance running or cycling race, or an intense run down the field in soccer.

Treatment
When a person passes out from heat stroke, get medical help immediately. Any delay in cooling can kill the person, and you may need an expert to help decide if the person has passed out from heat stroke or a heart attack. Carry the victim rapidly into the shade and place them on their back with the head down and feet up so blood can circulate to their brain. Once it has been established that the person is not having a heart attack, they can be cooled by pouring on any liquid. As you cool them, they may suddenly wake up and talk to you and act like nothing has happened. Don't stop cooling them, because while they are sitting or lying there, their temperature can rise and they can go into convulsions or pass out again. They must be watched for several hours after they are revived.

My Recommendations
When you exercise in hot weather, stop exercising if you start to feel any of the symptoms of heat stroke described here, and find a shady spot to recover. Stay well hydrated, but realize that too much fluid can result in low blood sodium (Hyponatremia), which can also be harmful.

Dr. Mirkin's reports and opinions are for information only, and are not intended to diagnose or prescribe. For your specific diagnosis and treatment, consult your doctor or health care provider.

For more information visit DrMirkin.com
We DO NOT sell, rent or give your e-mail address to anyone.
Copyright 2024, The Sportsmedicine Institute, Inc.

Night-Time Leg Cramps

Wheel People — Thu, 30 May 2024 18:17:14 GMT

Dr. Gabe Mirkin May 19, 2024

About 60 percent of North American adults suffer from occasional night-time leg cramps, a sudden painful contraction usually of the calf muscles that can last from a few seconds up to 10 minutes or more. Doctors do not know what causes most cases of leg cramps, but usually they are not caused by dehydration or lack of minerals. The leading theory is that most leg cramps come from the lack of a normal nerve reflex that causes a muscle fiber to relax when it is held in contraction. That is why people who suffer recurrent leg cramps should be checked for conditions that can cause nerve damage, such as vitamin B12 deficiency or diabetes. Cramps occur most often at night when you are sleeping, when you exercise vigorously, when you tear a muscle, or when you keep your leg in an awkward position, such as sitting in a chair in the same position for a long time. If you have frequent night-time leg cramps, check with your doctor for a medical workup to look for a cause.

What is a Muscle Cramp?

When you turn during sleep, you contract your calf muscles, which stretches their tendons. This stimulates nerve stretch receptors in the tendon and sends a message back to the spinal cord, telling the calf muscles to contract. After you contract a muscle, reflex messages are sent along nerves to the spinal cord to relax that muscle. If the message to relax is blocked, the muscle stays contracted and you develop a cramp. Cramping during sleep is usually due to an exaggeration of the normal muscle reflex that causes the muscle to stay contracted and hurt.

Older people and those who do not exercise are at increased risk for cramps because they have smaller and weaker muscles. Cramps are more likely to occur in hot weather because muscles fatigue earlier with higher temperatures. Cramps are more likely to occur during intense exercise that requires you to use your fast twitch strength fibers that fatigue earlier than your slow twitch endurance fibers.

What To Do When You Develop a Leg Cramp

When you get a leg cramp, you should gently try to walk it out while you massage the contracted muscle with your hands. Don't put great force on the contracted muscle because you may tear it. If the cramp continues, apply cold compresses, which can relax the contracted muscle and numb the pain. Keep on gently massaging the muscle.

Preventing Leg Cramps

You can often prevent night-time leg cramps if you:

exhaust the stretch reflex before you go to bed by stretching your calf muscles
apply a heating pad for 10 minutes before you go to sleep
start a regular exercise program to strengthen your calf muscles. If you are a non-exerciser, the best exercises may be a stationary bicycle or a spinning class.

Quinine may be used to treat night-time leg cramps (Brit Med J, Jan 7, 1995; 310(6971):13-17), but the U.S. Food and Drug Administration stopped over-the-counter marketing of this remedy because of concerns about irregular heartbeats. Doctors can still prescribe quinine pills for relief of leg cramps, but they can cause birth defects and miscarriages, so they should not be taken by a pregnant woman. Quinine can also cause ringing in the ears, headache, nausea, disturbed vision, chest pain, asthma and other problems.

Work-Up for Frequent Leg Cramps

Most causes of leg cramps are harmless, but if you suffer frequent leg cramps, you need a detailed medical workup; check with your doctor.

Treatable causes of frequent leg cramps include:

all conditions that can cause blood vessel damage such as arteriosclerosis
partially obstructed blood vessels
pinched nerves in the back
muscle damage
nerve damage
kidney disease
abnormal mineral levels such as lack of potassium or calcium
vitamin B12 deficiency
abnormal hormone levels such as low thyroid
diabetes
dehydration
medications such as birth control pills, diuretics (which are often prescribed for people with high blood pressure), steroids, asthma medications such as albuterol, pain meds such as naproxen or pregabalin, statins to lower cholesterol, and so forth (BMJ Clin Evid, 2015, 1113; Am Fam Physician, 2012, Aug 15;86(4):350-3).
about 30 percent of night-time leg cramps may be due to venous insufficiency or varicose veins. Vein specialists can do an ultrasound evaluation of valves to see if they gap, allowing stretching of the vein to create contracture (a cramp). This can be easily treated using laser or chemicals to close the inefficient valves or veins.

My Recommendations

When you get a leg cramp at night, get up and start walking cautiously while gently massaging the cramped muscle. The cramp should ease up within a few seconds. Stop walking immediately if the pain worsens because you can tear the muscle. For the next few nights, before you go to bed, try stretching your calf muscles to exhaust the stretch reflex with "wall push-ups." Stand about an arm's length from a wall or countertop with both feet flat on the ground. Place your hands on the wall and slowly bend your elbows to bring your upper body closer to the wall. Hold for the count of ten and then push your self away from the wall by straightening your elbows. Repeat several times. Stop immediately if you feel sudden pain.

Dr. Mirkin's reports and opinions are for information only, and are not intended to diagnose or prescribe. For your specific diagnosis and treatment, consult your doctor or health care provider.

For more information visit DrMirkin.com
We DO NOT sell, rent or give your e-mail address to anyone.
Copyright 2024, The Sportsmedicine Institute, Inc.

May Film Fest

Barbara Jacobs — Tue, 30 Apr 2024 22:51:16 GMT

By Eli Post and Alex Post

There is a thin line between courage and stupidity. These riders display life or death courage in their actions. However, you would be foolish to attempt to mimic them. We advise to sit back and enjoy these short videos clips.

Fresh Mountain Air

https://www.instagram.com/reel/C4GuqKOKiwa/?igsh=MWJ3ZGsxdnJ4aXZmMQ==

Lakeside Cliff Descent

https://www.instagram.com/reel/C3n4E8xSLeI/?igsh=dGhpOXpuc2o1ZzR2

Ride Leaders Corner - May

Barbara Jacobs — Tue, 30 Apr 2024 21:55:18 GMT

2024 Ride Leader Kick-Off

On Sunday, April 24th a group of approximately 20 Ride leader got together at the Craft Food Hall in Waltham. This Ride Leader event was was run by VP of Rides John O’Dowd and board member Megan Scully.

The food hall was a departure from the typical Lexington Depot and was well received. A tasty assortment of freshly baked pretzels, pizza, and a fresh salad was served. A wide assortment of beers and wine, as well as soft drinks were available too. John and Megan appreciated not having to deal with set up or clean up! Plus all John had to do was plug his laptop into their HDMI cable and Boom! Instant Presentation!

Megan was a big help handing out ride leader gifts to those who did not get theirs over the past two years. Plus she helped people get their drink bracelets and name tags.

BTW, if you led rides over the past two years and have not received your ride leader gifts for 2022 or 2023, contact John at John.O’Dowd@CRW.org

John gave a presentation which included goals for the new year, results of the ride leader survey, an overview of the new Neighborhood Rides program, and also some tips on how to post a ride on the club calendar.

Erik D'entremont and Mark Nardone gave a presentation on the centuries planned for the year, but focused on the upcoming North to New Hampshire later this month.

Larry Finnison gave a presentation on his Kittie Knox event coming up on June 9th .

At the end of the presentation ride leaders shared rides they are excited to run this season with each other. There was talk about collaborating on various rides, and proposals for new rides were made.

All in all, it was a fun, productive event, and got leaders excited for the coming season.

***************************************************************

Upcoming Event - 'How to Post a Ride to the Calendar' Training Session, Wednesday, May 15th

CRW ride leaders! Have you had trouble posting rides on the club calendar?

We are offering an IN-PERSON LIVE training session! You will learn how to post a ride in real-time with live instructors who will walk you through the process and answer your questions.

When: 7:00 pm, Wednesday, May 15th

Where: Lexington Community Center, Room 242, 39 Marrett Rd, Lexington, MA

This is a free event but it is limited to 20 people, so sign up soon!

Please bring your WIFI-enabled laptop or other device from which you can access the CRW website. Also, it is recommended that you bring a “practice ride” that you can create a posting for.

Come to our class and become a ride posting expert!

*****************************************************

New Registration Categories

CRW has implemented two new Registration Categories. When registering for your ride you will be asked to categorize yourself using:

A - CRW Member Ride Leader - Choose this option only if you are on the Ride Leader List and are accountable for this ride. Only 1 person can be in this category.

B - CRW Member Ride Co-Leader - Choose this option only if you are on the Ride Leader List and are co-leading this ride.

So why are we doing this? We want to make sure we are celebrating our Ride Leaders for taking your time to lead rides. Every fall we have a Ride Leader Thank You party - this is the time we give our leaders a thank you gift for all they do.

What is the difference between Leader and Co-Leader. Not much, but the Leader usually is responsible for coordinating the ride or ride series, sets up the ride posting on the calendar, and other administrative details. The Co-Leader also helps with the event, providing support and details on the day of the event.

As you set up your ride on the Ride Calendar, please use the new "Ride Template ** DO NOT DELETE ** (20240327)". This way the new Registration Categories will be in your posting. If you have already set up rides......

Upcoming Special Events

Barbara Jacobs — Tue, 30 Apr 2024 21:23:59 GMT

By Barbara Jacobs

3rd Annual Bike Ride and Swap - Rescheduled to Saturday, May 11th

Log early season miles, see part of Paul Revere's ride, get rid of old bike stuff, and find gems on the FREE STUFF tables - all in a single day!

Rides depart at 10am (38 miles) and 11am (25 miles) and the Swap Meet runs from 1 to 4pm. For full details and to register go here.

Paceline Clinic - Saturday, May 18th

Are you interested in learning to ride in a Paceline. This CRW member only event is limited to 20 people. Those who have always wanted to ride a paceline will be shown how to do this safely and effectively within small groups of about 5 each. Speed is NOT the objective for this instruction session, rather we want to get people feeling comfortable riding more closely together, get everyone to ride safely and predictably, and how to exchange the lead rider for each paceline. Go here to learn more and register

CRW Spring Century, Sunday, May 19th - Register Now

North to New Hampshire is a long-time CRW favorite century event, beginning at the Wakefield High School, heading to NH and back, and winding though some of NH's more scenic roads. New 2024 CRW special edition participants sprockets will be available for riders who did not earn one in 2023.

The CRW Century Series is open CRW members only. To attend you must be a current CRW member. Click here to join.

The first of our Century rides is now on the calendar and open for registration!

Register NOW!

This will be the first chance for many to put some serious miles down for the season.

Not ready for 100 miles?

Metric and half-century options are available.

Our 3rd Annual Spring Swap Meet & Rides has been Rescheduled to Saturday, May 11th

Wheel People — Tue, 30 Apr 2024 20:54:15 GMT

By Jerry Skurla

Saturday, May 11th - 3rd Annual Spring Swap Meet & Rides in Lexington, MA

Log early season miles, see part of Paul Revere's ride, get rid of old bike stuff, and find gems on the FREE STUFF tables - all in a single day!

Location is Harrington Elementary School, 328 Lowell Street in Lexington, MA.

Rides depart at 10am (38 miles) and 11am (25 miles) and the Swap Meet runs from 1 to 4pm. Check out the event on the Ride Calendar for full details and to register.

Just use the checklist list below to identify stuff you no longer need or want:

a - Complete bikes, frames, wheels, and tires

b - Components, parts, accessories, and tools

c - Car racks, travel cases, bike racks, and bike bags

d - Clothing including shoes, jerseys, hats, and jackets

Like last year, there will be "free stuff" tables to give away items, and find free gems for yourself. You can also sell your stuff and buy from others. Everyone wins!

CRW Happenings - Bike Maintenance Workshop

Wheel People — Tue, 30 Apr 2024 15:20:38 GMT

By John O'Dowd

On Saturday April 27 The Bike Connector in Lowell hosted a bike repair and maintenance workshop for CRW members.

Mechanics Macon Lockery and Tad Irving instructed participants on proper care of chains, derailleur adjustment, and brake adjustment. Particularly helpful were tips on how to make quick adjustments while on a ride. Also, they gave participants an understanding of how these components work and explained the differences between side pull caliper brakes and mechanical and hydraulic rotor brakes.

CRW members brought their own wheels and learned how to repair a flat tire. Patty Grasso (CRW Ride Leader and a Bike Connector Board Member) went into detail about the right and wrong way change a flat tire. Everyone knew how to fix a flat by the time they left.

The Bike Connector is a Lowell charity serving the greater Lowell area. Their mission is to help people who can't afford bikes to get one. One of their programs offers school children the opportunity to get a bike if they do the work needed to repair it under the direction of the Connector's mechanics. They accept old bikes as donations and sell repaired bikes to the public, too. The Bike Connector is always looking for volunteers, if you are interested in volunteering complete the form here.

Right Turning Trucks: They Are Deadly - Cyclists Please Stay Away

Wheel People — Tue, 30 Apr 2024 13:37:03 GMT

By Ron Gluck

Over the last several years our team of attorneys has represented the families of many cyclists killed or critically injured by right turning trucks. Sadly, the incidents leading to the tragic outcomes were preventable. In one of the most publicized cases, which involved the death of 33-year-old physician Anita Kurmann, the right turning truck struck and killed Dr. Kurmann as she was pedaling along the right most side of Massachusetts Avenue at the intersection of Beacon Street near the end of the Mass Ave bridge in Boston. The driver of the truck was not charged in the incident. The point of this article is not to quarrel with decisions made by police departments or District Attorney offices concerning their decisions to charge or not charge the drivers with vehicular homicide. That subject is for another day and time. The point of this article is to remind cyclists of the reality of the dangers of being close to the right side of trucks when those behemoths make their right turns.

In a case on behalf of a family whose loved one was severely injured by a trash collection truck in metro Boston, the truck passed the cyclist who was slowly pedaling to work and then made a right turn even though the cyclist was in the zone of danger. The truck was outfitted with much of the required safety equipment which, if used properly by the driver, would have prevented the catastrophic result from occurring. Tragically the driver failed to make proper use of the mirrors, ran over the cyclist, and then came to a stop with the cyclist stuck under the truck’s front tire. A clear case of horrific truck driver error causing severe and lifelong injuries for the cyclist.

The law in Massachusetts makes it illegal for operators of motorized vehicles including trucks to make a right turn which cuts off the pathway of bicyclists. Perhaps this creates a false sense of safety for cyclists who may feel there is a zone of safety which will not be violated by the right-turning truck driver. Perhaps the cyclist looks at the truck and sees a variety of mirrors which should, when used properly, eliminate the “blind spot” which can put the cyclist at risk. In reality, these safety measures and legal protections should provide NO sense of safety for the cyclist who is approaching the right turn because in order for these measures to protect the cyclist, the truck driver must abide by the law and make proper use of the mirrors. The truck drivers must also be fully alert and vigilant to the presence of cyclists on the roadways as they approach the road onto which they will be making the right turn and there is absolutely no guarantee that the driver will do so. These safety devices and legal protections are only as effective as the driver of the truck makes them. We know that truck drivers are sometimes careless and the consequences for the cyclist and his or her family can be catastrophic. To be safe, cyclists should make every effort to back off and slow down to let the truck pass them where a right turn is approaching. Do not let the fact that you, as the cyclist, have the right of way fool you into thinking that the truck will stop or slow for you. On the contrary, assume instead that the driver will not be careful! Assume that the driver will not notice you as the truck passes you on its way to the right turn ahead. Assume that the truck driver will not make proper use of the mirrors.

As the cycling season ramps up into high gear, please remember to exercise extreme caution in these” right turn” situations. Let the truck, or even a car, make the turn before you arrive at the point of the right turn.

My best to all of you for an enjoyable and safe riding season.

Ron Gluck

If you have questions about a particular incident or more generally about the subject matter of this column, feel free to contact Ron Gluck at gluck@bwglaw.com.

Ron Gluck is a founder and principal at Breakstone White and Gluck in Boston. Throughout his 35 year legal career Ron has represented seriously injured individuals in a variety of cases including cycling accidents involving catastrophic injury and wrongful death. Ron is a CRW member.

What to Eat and Drink for Hot Weather Exercise

Wheel People — Tue, 30 Apr 2024 13:19:46 GMT

By Dr. Gabe Mirkin

When you exercise in hot weather, you don’t need special sports drinks or power bars. A review of 46 studies shows that a person can prolong endurance by eating before and during exercise (Scand J Med Sci Sports, 2018 May;28(5):1476-1493). However, even the most elite athletes can get the nutrients they need from ordinary foods, water and salt. Healthy and fit people usually don’t need to drink or eat when they exercise at a casual pace for less than two hours. They can prolong their endurance by taking:

a source of sugar when they race or exercise very intensely for more than an hour (Nutrients, 2023 Mar; 15(6): 1367)
a source of water when they exercise intensely for more than a half hour in very hot weather or several hours in cooler weather (J Hum Kinet, 2021 Jul; 79: 111–122)
a source of salt when they exercise for more than three hours (Int J Environ Res Public Health, 2022 Mar; 19(6):3651)

Mild Dehydration Does Not Impair Exercise Performance

Most competitive athletes can maintain their speed and efficiency by drinking when they feel thirsty (J Hum Kinet, 2021 Jul; 79: 111–122). Racers do not slow down until they have lost enough fluid to lose at least two percent of their body weight. For a 150-pound person, that’s at least three pints or three pounds of water. Losses greater than five percent of body weight can decrease work capacity by about 30 percent (Am J Clin Nutr, August 2000;72(2):564s-572s).

The Gatorade Sports Science Institute in Barrington, Illinois published a study showing that 46 percent of recreational exercisers are dehydrated (Applied Physiology, Nutrition and Metabolism, June 2006). However, the study did not say that they were harmed, with good reason. There is no data anywhere to show that mild dehydration affects health or athletic performance. People must lose a tremendous amount of fluid before it affects their performance (Medicine & Science in Sports & Exercise, October 2006). On average, a world-class marathon runner drinks less than a cup an hour during a race (a cup of water has 250 milliliters). This is far less than the amount formerly recommended by the American College of Sports Medicine. That amount could dilute blood salt levels to cause brain swelling. that could kill you. On the basis of our present knowledge, it may not be safe for mediocre athletes to take in more than 800 cc per hour (3.5 cups). Recent studies show that fit humans can tolerate significant fluid loss before their performance suffers, and that most cases of muscle cramps are not caused by dehydration or salt loss. They are caused by muscle or nerve damage and can be controlled by stopping exercise and stretching the cramped muscle.

Lack of Sugar

Low levels of sugar can cause muscle pain and weakness called “hitting the wall” that occurs in long distance runners, and confusion and passing out (called “bonking”) that occurs in cyclists. Your muscles use primarily sugar and fat for energy. You have an almost infinite amount of fat stored in your body, but you start to run out of sugar stored in your liver after 70 minutes of intense exercise. Bonking (in cyclists): There is only enough sugar in your bloodstream to last three minutes at rest. To maintain blood sugar levels, your liver constantly releases sugar into your bloodstream. However, there is only enough sugar stored in your liver and muscles to last about twelve hours at rest and less than 70 minutes when you exercise intensely. Your brain has almost no stored energy, so it gets almost all of its energy from the sugar carried to it in your bloodstream. When liver sugar levels drop, your blood sugar levels must also drop and your brain has lost its main source of energy. Your brain then cannot function normally and you feel weak, tired, and confused, and can even pass out. Hitting the Wall (in runners): Muscles have only a limited amount of sugar stored in their cells. When muscles run out of their stored sugar supply, they hurt as you exercise and become difficult to coordinate. A limiting factor to how fast you can move is the time it takes to bring oxygen into your muscles. Since sugar requires less oxygen than fat does to power your muscles, you will slow down when your muscle sugar and blood sugar levels start to drop.

Sugar before Competition or Intense Exercise

Take sugar no more than five minutes before you start your competition. Do not take sugar earlier than that because when you eat sugar and your muscles are not contracting, you can get a high rise in blood sugar that causes the pancreas to release large amounts of insulin. This can cause a drop in blood sugar levels that can tire you. On the other hand, exercising muscles draw sugar rapidly from the bloodstream without needing insulin, so taking sugar during exercise or just before you start usually does not cause the high rise in blood sugar levels.

During your competition or exercise session, take sugar before you feel hungry. Hunger during exercise is a very late sign of not getting enough calories. By the time you feel hungry, your body will be so depleted of sugar that you will have to stop or slow down so you can eat a lot of carbohydrate-rich food just to restore your sugar supplies. On days that are not too hot, your exercise performance will be harmed far earlier by lack of sugar than from lack of water. The rule of thumb is that athletes should take a source of sugar during all competitions lasting longer than an hour.

Lack of Salt

The only mineral that you need to take during prolonged exercise is sodium, found in regular table salt. Potassium, calcium and magnesium deficiencies almost never occur in healthy athletes (Medicine & Science in Sport & Exercise, October 1999). Just about everyone agrees that you need to take in extra salt during extended athletic competitions in hot weather. Salt is necessary to hold water in your body, prevent muscle cramps, and help keep your muscles contracting with great force. However, excess intake of salt may raise blood pressure and increase risk for heart attacks, particularly in people who have big bellies and high blood sugar levels. Most processed foods are full of extra salt, so people who eat the typical North American diet will almost always get all the salt they need from their food and should restrict adding extra salt from a salt shaker.

If you do not meet your needs for salt during extended exercise in hot weather, you will tire earlier and increase your risk for heat stroke, dehydration and cramps. During vigorous exercise lasting longer than three hours, you should eat salty foods such as salted nuts, peanuts or potato chips. Some sports drinks contain salt, but since salted drinks taste awful, the amount added is so small that it may not be enough to meet your needs. One study showed that you cannot replace all of the salt lost through exercise by drinking the sports drinks that contain salt, since they typically contain very little salt (British Journal of Sports Medicine, April 2006).

You Can Take In TOO MUCH Fluid

The American College of Sports Medicine formerly recommended fluid intake of 1200 cc (five cups or two average-size water bottles) per hour, but for people who are not exercising near their maximum, this can be too much (Clinical Journal of Sport Medicine, July-August 2005). People exercising near their capacity, and not slowed down by fatigue, probably do not have to worry about limiting fluid intake. They are working so hard at maintaining intensity that they do not have enough time to drink too much. On the other hand, people slowed down by fatigue or those who are out of shape should limit fluid intake, probably to no more than two water bottles per hour.

Some people develop hyponatremia (low salt) when they drink too much. It almost always occurs in people who attempt events that are beyond their training levels. They run out of energy, slow down and focus on drinking fluids instead of maintaining their pace. Hyponatremia is caused by drinking too much fluid, not by excessive loss of salt in sweat or by the stress of exercising. The extra fluid expands blood volume and dilutes blood salt levels. This causes blood salt levels to drop to low levels, while brain salt levels remain normal. Fluid moves from an area of low salt concentration into areas with high salt levels, so in hyponatremia, fluid moves from the bloodstream into the brain to cause brain swelling. Since the brain is enclosed in the skull, which is a tight box, the expanding brain has nowhere to go and the squashing can cause a headache, nausea and blurred vision. Since these are the same symptoms caused by pure dehydration with normal blood salt levels, the only way to diagnose the condition is with blood tests. As blood salt levels drop even lower, the person becomes confused, develops seizures and falls unconscious. You should suspect hyponatremia if the person has been exercising for a long time and has been drinking often. Under any circumstances, a person who is confused, has seizures or has passed out should be sent to a hospital immediately. Hyponatremia requires skilled management because the first impulse is to give intravenous fluids, which would dilute blood salt levels further to cause more brain swelling that could kill the patient.

My Recommendations

When you exercise casually in hot weather, listen to your body. Drink water when you are thirsty, eat fruit when you are hungry, and eat salted peanuts, nuts or potato chips if you are exercising in the hot sun for more than three hours.
If you are competing in sports that last more than 70 minutes, take a source of sugar, such as jelly beans or any sugared drink, a few minutes before you start and during your event. There is no significant advantage to special sports drinks.
If you are competing for more than two hours, take a food source of sugar such as fruit, cookies or candy bars. You don’t need special energy bars because no sugar source is better for you than one that contains both glucose and fructose and almost all types of candy and pastries contain these two sugars.
If you are going to exercise or compete for more than three hours, add salted foods such as salted nuts or potato chips.

May Century Details

Wheel People — Tue, 30 Apr 2024 13:11:21 GMT

By Mark Nardone and Erik D'entremont

We are looking forward to our first Century of the season, North to New Hampshire on Sunday, May 19! Choose from three distances – 100 miles, 63 miles (100 km), or 50 miles.

The 100-mile route has been reconfigured to accommodate a new rest stop and bypass the traditional roads through Kensington. The new GPX file is available now on RideGPS and on the CRW Century page.

Please note that if you are using cues, there are notifications indicating the points where the route changes. We have added a scenic loop after the Maudlay Park stop which takes you past the Historic Quaker sites in Newburyport, before rejoining the old course. The loop keeps you off a busy road segment, but does require that you cross that same busy road. The Century Committee is planning to have a detail in place to help manage that crossing.

We hope you will enjoy the new route! See you on May 19!

PANDA (Paceline) and CANADA (climbing) rides

Wheel People — Tue, 30 Apr 2024 13:08:34 GMT

By Mark Nardone

You may be puzzled by the names of two rides appearing on the calendar this season: PANDA and CANADA.

These rides are not about cute animals or the Great White North. They are recurring rides designed to help cyclists grow their skill levels in two important areas: paceline and climbing. The rides are scheduled for Tuesday afternoons, and will start at the Natick Common.

PANDA (Paceline Around Natick/Dover) is a development-focused, no-drop ride to help cyclists learn and practice paceline skills on the smooth roads of Natick and Dover.

CANADA (Climb Around Natick And Dover Area) is for riders who want to improve their performance, skills, and enjoyment of cycling. The route includes climbs on the gorgeous roads of Dover, such as Strawberry Hill (3 or 5 times), the Wilsondale rollercoaster, the Skyline loop, and Pegan Hill. The ride concludes with a descent into Natick and a well-deserved ice cream stop!

The plan right now is to run each ride type at least once per month, and to post more frequently as the summer ramps up.

***Ride Leaders: If you would like to help out with either of these rides, please contact Mark Nardone at mark.nardone@crw.org.

Women's/Nonbinary Program Gears Up for an Exciting Season

Wheel People — Tue, 30 Apr 2024 13:02:43 GMT

By Amy Juodawlkis

CRW's Women's/Nonbinary Rides Program is getting ready to roll into another great season of fostering community and creating an inclusive space for women, nonbinary, and female-identifying cyclists. The program's mission is to invite more riders from these groups onto the road, help them connect with other riders, and serve as an entry point to the co-ed areas of the club.

Our program's 2024 offerings are detailed below. Interested riders should determine which rides are a good fit for them. For safety, all riders are expected to have a reliable navigation app or device with the route loaded.

Praline Croissant Social Ride (Friday mornings): This 20-mile led ride goes out year-round, weather permitting, from the Minuteman Bike Terminus in Cambridge (Alewife). The pace is a social 13-16 mph, and many riders stop for coffee afterwards. We regroup occasionally so that riders who maintain a 13 mph average speed will stay connected. Riders at slower speeds are welcome to come try out the ride, with the understanding that they may finish on their own.

Speedy Croissant Developmental Ride (Tuesday mornings): Also leaving from Alewife, we ride 20-25 miles, early Spring through late Fall, working on paceline and other cycling skills. This is a “drop” ride, meaning we do not wait for riders who become disconnected from the group (sometimes more than one group forms). Pace is 16-18+ mph and requires intermediate group riding experience and fitness.

Themed Rides (weekends, once per month): From May through October, our themed rides blend cycling adventures with fun social events. We vary start ride locations and try to offer a range of “no-drop” pace groups from 10-12 mph through 16+ mph. Highlights include a Season Kick-off ride on May 11, Kimball Farm Ice Cream ride on August 25, Apple Ride on September 21, and the Halloween Spooktacular on October 27 (costumes welcome!).

The Women's/Nonbinary Program is always seeking more volunteers to assist in coordinating and leading rides. "We welcome and need ride leaders at all speeds. This year we especially would like to identify even more ride leaders who lead at a 10-12 mph pace," said program co-lead Robyn Betts. "Having more leaders at this level will allow us to welcome more riders and ensure everyone has an enjoyable experience. Ride leadership is a great way to build skills, give back to the club, and plays an important role in making the sport more inclusive and welcoming."

The Women’s/Nonbinary Program is an active, dynamic community geared up for another fantastic season of adventures on two wheels. Watch the club events calendar to register for rides, and contact program co-lead Amy Juodawlkis at AJ@crw.org to get involved as a ride leader/coordinator, or with any questions.

May Tech Tips for Members

Wheel People — Tue, 30 Apr 2024 12:56:43 GMT

By Amy Juodawlkis

CRW has made it easier than ever for members to contact the club, submit reports and requests, and share feedback. Visit the Forms section on our club website to access our online forms.

Contact Us: Need to get in touch with the board or committee chairs? Use this form to send us a message.

Expense Report: If you have incurred approved expenses for club activities, submit for reimbursement using this expense report form.

Suggestion Box: Have an idea for improving the club? An event you would like to see? A question or concern? Let us know through the suggestion box.

Ride Feedback Form: Help us enhance our ride offerings by providing feedback after participating in a club ride or event.

Ride Leader Incident Report: Ride Leaders should use this form to report accidents and other safety-related incidents that occur on CRW rides.

Silent Sport Insurance Form: This form is for use by a club officer to report an accident or incident to our insurance company.

Volunteer Interest Form: The club relies on volunteers! Let us know how you can lend a hand by filling out this quick volunteer form.

We hope CRW members will take advantage of these convenient online forms. As always, we welcome your input to continue improving our website and resources for members.

Coffee, Caffeine & Athletes: What to Know

Wheel People — Mon, 29 Apr 2024 19:07:31 GMT

Thankfully for millions of athletes around the globe, coffee can be enjoyed guilt-free as part of a healthy sports diet. Coffee contains nutrient-dense plant compounds called phytochemicals that promote health and offer strong anti-oxidant and anti-inflammatory properties. Studies suggest coffee can actually improve heart-health. That said, high coffee/caffeine intakes can trigger pre-existing cardiovascular conditions such as atrial fibrillation. And, needless to say, coffee brimming with sugar, flavorings, cream, and coffee whitener is not a part of this conversation!

Scientifically speaking, coffee and caffeine are two different substances. Caffeine is pure and comes in standardized doses (such as NoDoz, caffeinated chewing gum, caffeinated sports gels,). The average American consumes 165 to 230 mg. caffeine per day—that's more-or-less the amount in two small (8-oz) cups coffee or a 16-oz Starbucks Grande. The caffeine content of coffee varies according to the type of bean, how it is roasted, ground, and brewed. Analysis of 20 commercial espressos reported the caffeine content was inconsistent and ranged between 50 to 320 mg per 8-ounce serving. FDA's recommended daily limit is 400 mg caffeine per day.

Although coffee is the most popular form of caffeine, other sources include:

Tea: 30-50 mg caffeine/8 oz
Cola: 30-40 gm/12-oz can
Energy drinks: 100 mg/12-oz can Red Bull
Energy bars: 80 mg/Verb Energy Bar
Electrolyte tablets: 40 mg/tablet Nuun Sport + Caffeine
Caffeinated chewing gum: 100mg/piece Rev Energy Gem

Caffeine appears quickly in the blood (within 5 to 45 minutes after ingestion). Its impact generally peaks within 15 to 120 minutes and the boost can last for ~4 to 6 hours. By that time, half of the caffeine has been metabolized by the liver. By 10 hours, caffeine generally will have been completely cleared from the bloodstream. Caffeine's impact varies widely person to person, depending on genes that influence the breakdown of caffeine. Athletes who are fast metabolizers of caffeine get an immediate boost. Others are slow metabolizers. Learn your body's response!

For athletes who already feel anxious before a competitive event, pre-exercise caffeine can put them over the edge by increasing jitters and anxiety levels. A better time to consume caffeine to enhance performance can be when the athlete starts to feel tired (as opposed to taking it an hour pre-exercise). Delaying caffeine use until the onset of fatigue gives a welcomed boost. Caffeinated gels, sports drinks or sports chewing gums are popular energizers during endurance exercise!

Given most athletes know that coffee/caffeine can make a workout seem easier, this article addresses other questions asked about this beloved morning wake-me-up-er and idolized afternoon energizer.

Do habitual coffee drinkers get the same performance benefits as non-users?

Yes. If you habitually drink coffee every day, you may need a higher dose of performance-enhancing caffeine than a coffee-abstainer. A proposed dose is about:

1-2 mg/lb (2-5/kg) for non-users
1.5-3 mg/lb (3-6 mg/kg) for average coffee drinkers
3-4.5 mg/lb (7-10 mg/kg). for heavy coffee drinkers.

For a 150-lb athlete, this ranges widely between 150-450 mg. per dose.

The days before your event, there's no need to stop drinking coffee. You'll simply suffer through withdrawal symptoms like headaches. You won't get an added boost from abstinence followed by an event-day jolt of caffeine.

How much is too much coffee/caffeine?

The FDA's suggested 400-milligrams of caffeine per day is a safe dose for most adults. That's the amount in about four 8-oz cups (32 oz.) of coffee, 10 cans of cola, or four 12-ounce cans of Red Bull. If you are pregnant, abstaining from coffee will minimize the risk of miscarriage or other negative outcomes. A toxic amount is 1,200 mg caffeine taken in one dose. Unlikely to happen, but not impossible...

Does coffee/caffeine "work" for every type of athlete?

Yes, caffeine can effectively—and equally—help males and females, sprinters and endurance athletes, power athletes and teams. Athletes have sought-out caffeine for more than 100 years. It improves both physical and mental performance. Caffeine increases arousal, alertness, vigilance, and mood. It reduces perception of pain and can make a tough workout seem a lot easier! That said, caffeine's effectiveness is variable. The response is weaker for some athletes and stronger for others, depending on their genetic predisposition.

The suggested performance-enhancing dose is between 1.5-3 mg/lb (3 - 6 mg/ kg). That equates to roughly 200 to 400 mg for a 150-lb (68 kg) athlete. That said, each athlete needs to experiment during training to learn the right dose, timing, and source of caffeine for their body. Perhaps a sip of morning coffee does the job? Or maybe you benefit from an hourly caffeinated gel during the marathon? Whatever you do, don't over-do it! More is not better, and you want to be able to sleep that night...

Is coffee dehydrating when taken during exercise? When consumed throughout the day?

No. Caffeine is not a diuretic. Drinking coffee does not lead to dehydration. A study with 50 habitual male coffee drinkers who consumed coffee with ~300 mg. caffeine four times a day indicated no difference in urine output compared to when they drank the same amount of plain water. That means you can count coffee as water, even when exercising in the heat. It replaces sweat losses and contributes to the daily recommended 8 glasses water a day.

Many athletes believe coffee has a diuretic effect because, after having consumed a mugful of coffee, they need to visit the bathroom. While they might need to pee quicker than if they had consumed plain water, in 24-hours, they won't pee more than they consumed. (That is, unless they consume very high doses of caffeine (>6 mg/kg or >500 mg/dose). By that point, they would likely feel yucky and jittery.

The bottom line:

If you are a coffee drinker, please enjoy your morning brew guilt-free (as long as it is not loaded with cream, sugar, and excess calories). As an athlete, you may want to learn how to best use coffee/caffeine as a potential performance enhancer. That said, no amount of caffeine will compensate for inadequate sleep and an irresponsible sport diet. Fuel wisely, sleep well, train appropriately, and then add some caffeine, if desired.

Nancy Clark MS RD CSSD counsels both fitness exercisers and competitive athletes in the Boston-area (617-795-1875). Her best-selling Sports Nutrition Guidebook is a popular resource, as is her online workshop. Visit NancyClarkRD.comfor more information.

For more information:
Antonio J. et al. (2023) Common questions and misconceptions about caffeine supplementation: what does the scientific evidence really show? J Int'l Soc Sports Nutr 21:1, 2323919

Lowery L et al. (2023) International society of sports nutrition position stand: coffee and sports performance. J Int'l Soc Sports Nutr 20:1,2237952

Ride into Spring with CRW! Upcoming Events, Ride News, Tips, and More

Randolph Williams — Mon, 01 Apr 2024 04:33:10 GMT

Dear CRW Members,

Spring has sprung and it's a wonderful time to get back out on the roads and trails with your fellow cyclists! This month's packed newsletter has everything you need to kick off a fantastic season of riding.

First up, don't miss our upcoming events including the 'How to Post a Ride to the Calendar' training session on April 3rd for ride leaders, the inspiring talk by heart disease survivor and record-breaking cyclist Peter Megdal on April 5th, and the Bike Maintenance Workshop on April 27th. Mark your calendars!

Gravel curious? Be sure to read up on the joys of gravel riding and join the Intro to Gravel Ride on April 20th. Our weekly Dirty Battle Road rides are starting up again too.

This edition also features important club updates like new registration categories for rides, a profile of our Communications Committee's great work, website tech tips, and a fun April cycling poem by Eli Post.

For the performance-minded, we have a thoughtful piece comparing the differing e-bike regulations in Europe vs the US by John Allen, a deep dive on treating and preventing hot foot by endurance cycling expert John Hughes, the latest sports medicine research on atrial fibrillation risk in older endurance athletes from Dr. Gabe Mirkin, and winning nutrition strategies from renowned sports dietitian Nancy Clark.

Finally, don't forget to order your stylish new CRW kit when the online store opens April 12-22! And congratulate all the hardy cyclists who braved the winter to compete in our Winter Ride Challenge.

In club news, please join me in thanking Ed Cheng for his service on the board as he steps down, and in welcoming John O'Dowd who was elected to the board. We had a great season preview event in March highlighting key dates and programs to look forward to - if you missed it, keep an eye out for those exciting rides and events in the coming months!

However you choose to ride, I hope to see you out there making the most of this beautiful season. Let's put some early season miles in those legs!

Wishing you tailwinds,

Randolph Williams

CRW President

Ride Leaders Corner - April

Barbara Jacobs — Sat, 30 Mar 2024 21:52:39 GMT

Upcoming Event - 'How to Post a Ride to the Calendar' Training Session, Wednesday, April 3rd

CRW ride leaders! Have you had trouble posting rides on the club calendar?

We are offering an IN-PERSON LIVE training session! You will learn how to post a ride in real-time with live instructors who will walk you through the process and answer your questions.

When: 7:00 pm, Wednesday, April 3

Where: Lexington Community Center, Room 242, 39 Marrett Rd, Lexington, MA

This is a free event but it is limited to 20 people, so sign up soon!

Please bring your WIFI-enabled laptop or other device from which you can access the CRW website. Also, it is recommended that you bring a “practice ride” that you can create a posting for.

Come to our class and become a ride posting expert!

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New Registration Categories

CRW has implemented two new Registration Categories. When registering for your ride you will be asked to categorize yourself using:

A - CRW Member Ride Leader - Choose this option only if you are on the Ride Leader List and are accountable for this ride. Only 1 person can be in this category.

B - CRW Member Ride Co-Leader - Choose this option only if you are on the Ride Leader List and are co-leading this ride.

As you set up new rides on the Ride Calendar, please use the new "Ride Template ** DO NOT DELETE ** (20240327)". This way the new Registration Categories will be in your posting.

If you currently have rides on the calendar that use the earlier template, we request that you redo the posting with the new template. Please contact the VP of Rides at rides-vp@crw.org for assistance.

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Did you know we have a Communications Committee?

The Communications Committee is very active this time of year. Along with getting the word out about events happening through our communication channels (ChainLink, WheelPeople, Slack, Facebook, Instagram), they are working on how we communicate with our members.

If you want to promote something to the CRW Membership, please contact the Communications Committee at communications@crw.org for assistance, and to make sure your message goes out to the appropriate CRW Members.

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Setting up Your Ride on the Calendar: Choosing Tags

Please only use the currently available "tags" when setting up your ride listing. New "tags" will not be assimilated into the Ride Calendar and therefore will not allow the ride to be visible to members.

Here are the current "tags" used to describe Rides:

adventure , century , climbing , devo , devo, led ride , diversity , governance , gravel , gravel, led ride , led ride , led ride, women-only , no drop , show and go , virtual , women-only , workshop

You may choose more than one tag if needed.

April Tech Tips for Members

Barbara Jacobs — Sat, 30 Mar 2024 21:49:40 GMT

By Barbara Jacobs

Here are some tips to help you use the website to register for a ride, how to retrieve your membership card, and reminder of some of the Tech Tips from last month.

How to Register for a Ride

On a web browser: Go to the Ride Calendar and go to the date for the ride, click on the ride you want to go on (there might be more than one ride on that date) and complete the registration form.

Page 1: If you are logged in you will see your name here.
Page 2: Click on Member or Guest. Guests may only attent 2 events per year. After that you need to Join CRW. [New for Ride Leaders or Co-Leaders only: please select your appropriate registration type]
Page 3: Fill in/check the mandatory fields, including the Release and Waiver. Check the box at the bottom to give permission to list your name on the public list of registrants. If the box is not checked, you will be listed as "anonymous".
Page 4: Click the "Confirm" button.
Page 5: This page lets you know that your are Confirmed for the Event.

You will receive an email confirmation if your registration was completed correctly.

On your phone: Members may register using the Member App.

Get the Member App for Apple phones here.

Get the Member App for Android phones here.

To register, click on the Event tab, and select event you wish to attend. Select the appropriate registration button, complete the mandatory fields, select Continue, and then Complete.

You will receive an email confirmation if your registration was completed correctly.

Accessing/viewing your CRW Membership Card

On a web browser: Log on the CRW website and go into your profile (click on your name at the top of the screen). You will see your member details and your card on that page. You can view it two ways:

Optimized for smartphones

Printable PDF

Via the Member App: Click on the Profile tab. Click on the My Card button to view/display your membership card.

Password Problems

The current CRW Website uses your email address as your Username. The password is not the same one that you used on the old site.

If you are having a problem logging in to the website. Try the following:

Restart your computer.

Close and reopen browser window.

Try a different browser.

Delete autofill username and password and type these in manually.

Review the directions to log on by email, Facebook or Goggle below the login area.

Click on the "Forgot Password" button. Wild Apricot will send a link to your email address connected to your CRW account. Reset your password.

Use the Wild Apricot help located here:

https://gethelp.wildapricot.com/en/articles/22-passwords
https://gethelp.wildapricot.com/en/articles/1710

Finally, if none of these work, fill out the "Contact Us" form and we will get back to you as soon as we can.

Upcoming Special Events

Wheel People — Sat, 30 Mar 2024 20:35:43 GMT

CRW Member's Journey from Heart Disease to World Record - Friday, April 5th.

Peter Megdal was born with a right clubbed foot and after undergoing a dozen corrective surgeries, he has competed for decades in pursuit of a world record. However, a bigger challenge loomed when in 2014 news came with a big shock: diagnosed with severe heart disease, a course correction began. After heart surgery, a drug regime, and a complete dietary change, Peter renewed his quest.

Five years of attempts to break the world record led to 3 national records (one as a para-cycling athlete), and finally - the world record.

Dr. Peter Megdal, a long-time CRW member, broke the masters world hour record on September 12, 2023 in Aguascalientes, Mexico. Peter traveled for one hour to complete 47.43 km at 29.5 MPH. He has competed locally, nationally and internationally for decades but his dream of a world record is something that began as a kid growing up in Texas.

Come hear him speak about his struggles and the successful attempt on April 5, 2024. Register here.

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Bike Maintenance Workshop, Saturday, April 27th

By John O'Dowd and Patty Grasso

Are you new to cycling, or have you been on the road a while but never learned how to fix your bike?

CRW is offering a workshop on Saturday, April 27 that is just for you! Come prepared to get your hands dirty!

At this workshop you will learn how to:

Fix a flat
Adjust brakes/derailleur
Keep your chain clean and efficient

This FREE Event is a hands-on workshop taught by the volunteer mechanics at The Bike Connector.

CRW will provide snacks and drinks for this event. Please do not bring your own bike. The Connector has limited floor space.

The Bike Connector is a non-profit based in downtown Lowell. Its mission is to take used bicycles and refurbish them for people who need them. The Bike Connector works with public school students, recently arrived immigrants, and others in need of basic transportation in Lowell and the surrounding communities. Their programs include “earn-a-bike” opportunities for middle and high school kids. If these kids fix up old bikes so they are rideable, they get to keep them. Also, they run bike rodeos for elementary school kids to learn safe riding skills.

This workshop is limited to 20 people and is for CRW members ONLY.

Sign up before it fills up!

This is a FREE event, but donations to the Bike Connector are appreciated. Suggested donation $20.

Saturday, April 27, 10 am - noon

The Bike Connector - 47 Lee St, Lowell, MA 01852

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On Sunday, May 5th, will Paul Revere visit CRW's 3rd Annual Spring Swap Meet & Rides?

By Jerry Skurla

"Listen fellow cyclists and you will hear of the midnight ride of Paul Revere."

While that's not how the famous poem actually goes, Paul did put Lexington on the map, so we're holding 2024's Spring Swap Meet & Rides in Lexington for the first time. Choose between one of two morning rides (25 or 38 miles), then clear out your garages & basements at the Swap Meet from 1 to 4 pm. For full details see LINK TO RIDE CALENDAR POSTING.

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CRW Spring Century, Sunday, May 19th - Register Now

By Mark Nardone

The CRW Century Series is open CRW members only. To attend you must be a current CRW member. Click here to join.

The first of our Century rides is now on the calendar and open for registration! Early registration pricing will end April 15th.

Register NOW!

This will be the first chance for many to put some serious miles down for the season.

Not ready for 100 miles?

Metric and half-century options are available. Stay tuned for a possible piccolo ride (routes are currently being scouted)!

Call for Volunteers!

Without volunteers there is simply no way to put these events on. Please consider donating your time for one of the many tasks to support the ride, the upside is you get to ride the distance of your choice for free!

Email us at century@crw.org if you are interested. Please consider attending our Century Volunteer Party on April 5 to learn more.

Merch Store Opens April 12th

Wheel People — Sat, 30 Mar 2024 17:47:48 GMT

By Norma Loehr

Get ready for the new season with new CRW club kit! We will have jerseys, shorts, gloves and more! The store will open on April 12, 2024 and close on April 22, 2024. Members will receive a link to the store via email on April 12. See our Club Kit FAQ below for more details.

Club Kit FAQ

When will the store be open?

The store will be open for orders April 12, 2024 through April 22, 2024.

How do I access the store?

Members will be emailed a link on April 12, 2024.

What will be offered in store?

We will have everything from jerseys and shorts to socks and gloves. Go to the store on Apr 12, 2024 to check it all out!

What are the prices of the items in the store?

Prices will range from $20 for gloves to $135 for bib shorts. You can see all the kit and all the prices in the store on April 12, 2024.

The pricing reflects that these are custom printed goods that are being made available in relatively small amounts.

How much is shipping?

Shipping is $15 per address. If you want to decrease your shipping cost, you can always get together with friends to place larger orders to ship one address and share the cost.

When will I receive my order?

Orders for the custom printed goods are placed when the store closes and are shipped roughly 60 days after that so that means that orders will be shipped starting on June 21, 2024. The time lag between ordering and shipping reflects that these are custom printed goods that are being made based on your orders. Update: the long finger gloves take slightly longer to make and may not ship until July 12, 2024.

What is the size range?

There is a wide range of sizes for men and women. Men’s sizing goes from a waist size of 26” up to 54”. Women’s waist sizes range from 24” to 40” and hip sizes range from to 34” to 48”. It is important to take your measurements before you order, do not assume you know what they are, then find your size on the size charts using those measurements. The full size charts will be accessible in the shop.

Note, the 2024 jersey is intended to have a slimmer fit than last year's jersey so you should order up a size if you would like a looser fit.

Devo Is For You, Too!

Wheel People — Sat, 30 Mar 2024 16:57:36 GMT

By Andre Wolf

Since its inception, the CRW-Devo program aimed at supporting and stimulating enthusiastic club members to improve their riding skills and capacity. The concept was well-received by a segment of the membership. The program attracts a certain type of rider and creates a social environment where talking bikes is the norm. Where else would bringing up Tadej Pogačar’s magnificent 81 Km solo win at Strade Bianche not attract weird looks? Think of it as a safe space where sharing your plans to upgrade your bike or wheels would lead to a constructive conversation.

In an effort to serve a broader share of the membership, Devo is organizing a series of workshops this year. Danielle Gosdin is the workshop program coordinator and she is off to a great start with the climbing workshop held on March 23. The workshops are free, and exclusive for members.

Besides climbing, Danielle will be covering other key riding skills like cornering and contact riding (when two or more riders touch each other while remaining in control of their bikes). Instructors and volunteers are usually recruited among members. We are also reaching out to local coaches to share their expertise. As more workshops become ready to roll, we will post on the calendar.

We realize some of the activities we organize may look a bit extreme, but can we agree they provide inspiration? Even if Everesting, a 150 mile ride, or an overnight ride to NYC are not up your alley, keeping up with a fast group on the monthly The Mighty Squirrel ride may be incentive enough to lose weight, train more consistently, or even consider following a structured training plan? We have at least one real case to support this thought.

We acknowledge CRW is a large and diverse cycling club and that each activity posted caters to a specific group of interest. That’s healthy and well supported by CRW. No member needs to fit a single box, so the wider the offer, the better. Devo is around for you to experiment with. You can be sure Devo will continue to be active and be home to the craziest bike riding ideas we (and you) can come up with. That’s the way we roll and you are welcome to join the type II fun.

The Joy of Gravel

Wheel People — Sat, 30 Mar 2024 16:51:23 GMT

By Sylvia Stoddart

Imagine this: You are riding your bike through the woods. The sunlight is streaming through the trees. The dirt trail meanders and you concentrate to avoid small obstacles. Sometimes, the trail leads you to a dirt road or pathway along an open field.

The wider tires of your gravel bike easily handle the terrain. Day-to-day concerns are forgotten. After your ride you get refreshments with your gravel friends. All of this is the joy of gravel.

This year we will continue our weekly Dirty Battle Road ride on Wednesday afternoons through Bedford, Lexington, and Concord. We are planning other rides, including some longer weekend rides. If you are interested in learning about gravel riding, please attend the Intro to Gravel Ride on April 20.

If you have questions, read up on our Gravel Pointers or contact a member of the CRW Gravel Committee - Amy Juodawlkis, Megan Scully, Hermin Miranda, Judy Keeley, or Sylvia Stoddart.

Winter Ride Challenge

Wheel People — Fri, 29 Mar 2024 16:57:04 GMT

By John O'Dowd

It’s done. The numbers are in. The 2024 Winter Ride Challenge is now part of CRW history. Sixty-nine members rode their bikes from December 15th through March 15th.

The results are:

Racers: 14 (includes three whose hours on the 15th didn’t get onto the leader board)

Weekend Warriors: 13

Recreationalists: 18

Participants: 24

The top scores (hours) for each of the categories were:

Racers:

Pamela Blalock - 203.25

Nickolas Linsky – 168

Nick Lepeshkin – 155

Weekend Warriors:

Robert Herold – 91.77

Jim Iannone – 78

Sunny Statsny – 76.97

Recreationalists:

Amy Juodawlkis – 49.65

Guillermo Munoz – 48.96

Clyde Kessel – 45.8

Participants:

Lisa O’Connor – 24

Riccardo Mazzolini – 22.5

Jack Vinson – 20.93

Raffle Winners were:

Racers (CRW gloves): Beth Rosenzweig, Doug Cornelius, Harold Hatch, Nickolas Linsky, and Nick Lepeshkin

Warriors (lights): David Wilson, Erik Sobel, Larry Kernan, Mike Laurin, and Sunny Stastny

Recreationalists (ear buds): Guillermo Munoz, Jeanne Peihl, Jenna Maurer, Joan Sarles, and Randolph Williams

Participants (inner tubes): Ron Molin, Sylvia Lustig, Michael Weintraub, Susan Linz, and Lynne O’Riorden

Raffles winners were selected using a highly sophisticated, state of the art random number generator operated by highly trained Ed Cheng. Special thanks to Randolph Williams (President) and Amy Juodawlkis (Executive VP) for providing technical support and crowd control, and Harold Hatch (Devo ride leader) who came up with the whole idea.

We had a nice little post-challenge get together at the Mighty Squirrel on St. Patrick’s day where winners received their prizes and were served drinks and appetizers.

Keep in shape this season so you will be ready to take on next winter’s challenge!

April Rides - A Poem

Wheel People — Fri, 29 Mar 2024 16:50:11 GMT

By Eli Post

April brings pleasant warm weather,

We should all band together.

And get our bikes ready to ride,

So we can enjoy the countryside.

And resume a sport we hold dear,

Better than a cold beer.

The club’s calendar will fill,

And we can enjoy a downhill

Or a spin on a country road,

Never to be slowed

Or a tricky curve

That you deserve

To brighten your day

As if a holiday

We will see you on a ride,

And hope we have clarified,

Your absence will not be tolerated,

Don’t leave us devastated.

E-bike categories and safety

Barbara Jacobs — Fri, 29 Mar 2024 15:00:00 GMT

By John Allen

The European Union and the USA have taken very different approaches to ebikes, and this bears on safety issues. Have a look at how the differences reflect on the way European and US society have greeted ebikes.

Europe has three classes of Ebikes

The most common type has a power limit of 250 watts, 1/3 horsepower. Only pedelecs are legal – the motor adds power only if the rider is pedaling. A throttle, if any, works only at lowest speeds and is mostly useful for starting. Motor power decreases to zero as the ebike’s speed increases to the limit of 25 km/h (15.5 mph).

Essentially, the performance of an ebike is limited so that it does not increase a cyclist’s typical speed. Cruising speed may actually be lower, because the ebike is heavier. The motor serves to help the cyclist get started and in climbing hills. That is its main purpose. On the other hand, the ebike will have a long range on a battery charge, because the rider is doing most of the work at cruising speed.

A Charles River Wheelers member visiting Europe and renting such an ebike may find it frustrating, slower and also less agile than a muscle-powered bicycle even at its highest power assist setting.

Some areas in Europe also allow what is called a Speed Pedelec. This can reach a speed of 45 km/h (27.9 mph) and have a more powerful motor, up to 1000 watts (1 and 1/3 horsepower) but require licensing, registration and a helmet. These machines are equipped for utility riding, with fenders, lights and a rear rack. These are effectively mopeds, except for the noise and pollution, and are prohibited on many special bicycle facilities.

A third category applies to cargo bikes and delivery vehicles. These are limited to 25 km/h like the ordinary e-bikes but can have a motor up to 1000 watts.

The general picture is this: the European Union has grappled with the issues of ebike safety and allowed machines which fit in with muscle-powered bicycles in typical urban utility riding, or mopeds, or small local delivery vehicles.

US classes reflect a different attitude. Three classes of ebikes, established by

PeopleforBikes – which despite its name is the industry lobby – play to the American need for speed. Most states have adopted these classes (see table). Even the lowest class, Class 1, is faster than the common European ebike.

The throttle, is available only in class 2, with a top assisted sped of 20 mph. Power, whether assisted or throttle-controlled, does not diminish as speed increases, so it is easy to ride at the top assisted speed.

A Class 3 ebike, with a top speed of 28 mph, has essentially the same performance as a gasoline-powered motorized bicycle or moped; however Massachusetts law as amended in 2023 recognized only Class 1 and Class 2.

A CRW member who is aging or out of shape will be able to keep up with the fast crowd on CRW rides on a Class 2 ebike. Ebikes intended for that purpose in bike stores are made to look and handle as much like a regular road bike as possible while still holding a motor and battery.

Elderly people have been getting into trouble on ebikes in the Netherlands; even at the lower power-assisted speed. The problem here in the USA more often occurs with younger people who lack bicycling skill but for whom speed appeals.

We are headed for a reckoning here in the USA as crash rates mount. How that will turn out remains to be seen. I don’t fear too much for experienced CRW members who turn to ebikes as age catches up with us. I am concerned though about younger riders.

It is easy to hack an ebike to go faster, and this is common. There are also even faster, out-of-class machines being sold despite their falling into no street-legal category. With the ability to purchase them, or a faked class identification sticker over the Internet, it is a bit of a wild west show. This has reached crisis level in some states. It will take a multifaceted effort to address the problem, involving education, enforcement and regulation. Expect some interesting times ahead!

Bicycling Aches and Pains: Hot / Painful Feet

Wheel People — Thu, 28 Mar 2024 20:35:38 GMT

By John Hughes

Today we’ll focus on hot / painful feet. And, as with the other cycling maladies, we’ll devote some time to discussing how you can avoid it.

Let’s Start With An Example:

My buddy Roger got me started riding in California in the ’70s. One of our favorite double centuries was the Mt. Lassen DC – the slogan was “Where a Sag’s a Drag.” We rode 200 miles, including Lassen National Park, and subsisted on what we could buy at mini-marts.

After they stopped running the DC, Roger and I decided to ride it on our own. Lassen is an active volcano, and the pass on the shoulder of the mountain is half-way through the ride. We continued north and descended through the devastated area (which features lava fields resulting from multiple eruptions between 1914 and 1917).

We stopped at Old Station, about 135 miles into our adventure, to refuel. The next store was 42 miles away through remote country, so I ordered a large pizza and a pitcher of Coke. Roger had very hot feet, so he soaked his feet in the stream while we waited for the pizza. I didn’t know much about riding nutrition or physiology back then!

Although it was only around 70F that day, half an hour down the road Roger had hot feet again.

Causes of Hot Foot:

Numb toes and pain under the ball of the foot generally results from squeezing of the nerves between the foot bones in the ball of the foot just behind the toes. This can result from:

Swollen feet: On longer rides, most riders develop peripheral edema, which is nothing to worry about as long as it goes away after the ride. How long a ride before it develops depends on the individual.

Poor technique: If a rider “pedals squares,” then the pressure on the sole of the foot is constant. If a rider pedals with a round stroke, then at the back of the stroke the rider is lifting the foot to unweight the pedal (thus relieving the pressure a bit on every stroke).

Foot shape: Forefoot varus is when the ball of the foot is elevated relative to the outside of the foot when not bearing weight. As many as 87% of us are built this way. If the foot is not supported properly, then pressure on the nerves may result. Narrow, bony feet lack padding, while wide feet may be crammed into too-narrow shoes. Any of these anatomical issues in the feet could result in hot foot.

Pedal size: Since road shoes are made with stiff soles, the size the pedal isn’t an issue.

Solutions: Some Options, Starting with the Easiest

1. Improve technique: Learn to pedal with a round stroke, which will also increase your power as you call on different muscle groups to move you down the road. If you develop hot feet while riding, try exaggerating a round stroke with less pressure on the downward part of the stroke.

2. Don’t stand: When standing, you are only applying downward force, which increases pressure on the balls of your feet, and all of your body weight is on the pedals.

3. Loosen shoes: If your feet swell when you ride, then loosen your shoes and/or wear looser socks to allow for the swelling. Prevention is best: I start with shoes that are slightly loose.

4. Take shoes off: If you stop at an aid station or mini-mart, park your shoes with your bike and walk around in your socks – they’re washable!

5. Move cleats back: If possible, slide your cleats back so that the ball of your foot is in front of the center of the cleat. I’ve custom-drilled holes in my shoes to move the cleats 1 cm back. This costs me a fraction of a percent of efficiency and power, but greatly increases how long I can ride. Remember when moving the cleats back to also lower your seat a bit to compensate for the effective change in leg length.

6. Orthotics: Orthotics, especially those with a metatarsal bump, often distribute the load more evenly. A metatarsal bump is a slightly raised spot just behind the ball of the foot. I have forefoot varus and for years used custom orthotics; however, now I use a Specialized footbed. These come in a wide range of sizes. Each model is customizable for different longitudinal arches and metatarsal support. Most riders don’t need custom orthotics.

7. Podiatrist: If the problem persists, see a podiatrist.

8. Larger shoes: Twenty years ago, I wore size 45 shoes; however, on long rides my feet would swell so I also got a pair of size 46 shoes. For RAAM, I also took sizes 47 and 48. As we age, our feet get larger – and I now wear size 49. When I bought the shoes, the sales person told me they were too loose. Not for my kind of riding, I explained.

Follow-up on a Reader Comment on Lower Back Pain

Rando Richard commented: I completed a 600 K brevet, 375 miles with 32,000 feet of climbing in about 45.5 hours. It had six continuous climbs (2,000 – 4,500 ft. each). Despite putting on 10,000 miles on my road bike last year, this one really threw me for a loop. My lower back was killing me on the last two climbs, a new problem for me. I stopped to stretch 6 or 8 times on the last climb. As I neared the top of this 4,500-foot climb (6-9%), the grade angled back a little and my cadence increased and my back pain immediately vanished. As I remember, my heart rate was unchanged as the angle decreased, so I was still pushing as hard. Was the back pain due to too slow of a cadence (due to fatigue)? Or was it due to just total exertion, without regard to cadence? Despite installing a cassette that yielded lower gearing before that ride, it was not enough. If I ever do another, I plan to put on an even bigger cassette.

My Reply: Your legs are levers, and the pelvis is the fulcrum. The more force you exert per stroke, the more other muscles work to stabilize the pelvis so that all the force goes into the pedals rather than moving your pelvis. The muscles that stabilize your pelvis are either in your lower back or your core.

The amount of force on the pedals is a function of gear selection and cadence together. If you were in your lowest gear and just pedaling slower because you were fatigued, then the force was the same as riding with a higher cadence. In your case, because the grade eased the force per stroke was less.

Lower gears and a higher cadence definitely will help – as well as a stronger core. On brevets, there are periodic controls, at which stretching for a few minutes at each stop will also help.

Extreme Exercise and Atrial Fibrillation

Wheel People — Thu, 28 Mar 2024 20:33:40 GMT

By Gabe Mirkin

Virtually all doctors agree that exercise helps to keep you healthy and to prolong your life. People who exercise into later life live longer than non-exercisers and are at reduced risk for high blood pressure, heart attacks, premature death, diabetes, strokes and even some cancers (Circulation, July 25, 2022;146(7):523–534).

Endurance bicycle racers who participated in the Tour de France from 1947 to 2012 have lived an average of five years longer than their countrymen (European Heart Journal, 2013;34 (40):3145-3150).

People who exercise regularly are far less likely to develop irregular heartbeats called atrial fibrillation (European Heart Journal, July 2021;42(25):2472–2483; Circulation, April 22, 2015).

However:

Competitive athletes appear to be almost two and half times more likely than non-athletes to experience atrial fibrillation (British Journal of Sports Medicine, Oct 2021;55(21):1233-1238).

About 20 percent of almost 1000 long-term competitive endurance athletes, mostly middle-aged men, said they had been diagnosed with atrial fibrillation (Clinical Journal of Sport Medicine May 2023, 33(3):p 209-216).

Long-term female competitive endurance athletes are at increased risk for atrial fibrillation (British Journal of Sports Medicine, 2023;57:1175-1179).

Older endurance cross country skiers are at increased risk for atrial fibrillation (Circulation, Aug 26, 2019;140(11):910–920).

Extreme endurance exercisers such as bicycle racers, cross country skiers and long-distance runners who compete into their 40s and beyond may be at increased risk for atrial fibrillation (American Journal of Cardiology, October 15, 2014;114(8):1229–1233).

The incidence of atrial fibrillation appears to be more common in older athletes than in the general population (J Am Coll Cardiol, 2005;46:690–6).

Articles in the Wall Street Journal, the New York Times and other popular media have suggested that some athletes who continue to do extensive fast mileage or train for extreme endurance events in later life may be increasing their risk for atrial fibrillation.

What is Atrial Fibrillation?

Each heartbeat starts when a “battery” in the upper heart (atrium) sends an electrical impulse through the upper heart to make it contract to squeeze blood toward the lower heart (ventricle). Then the electrical impulse reaches another “battery” in the lower heart to make the lower heart squeeze blood forward. Atrial fibrillation means that the upper heart quivers and does not push blood forward, while the lower heart beats independently. Many people with atrial fibrillation have no symptoms and do not know that they have this condition until it is discovered during a routine physical examination.

Symptoms may include:

Palpitations (a feeling that the heartbeat is racing, uncomfortable, or irregular)
Muscle weakness
Reduced ability to exercise
Fatigue
Lightheadedness
Dizziness
Confusion
Shortness of breath
Chest pain

These symptoms are often harmless, but on rare occasions an irregular heartbeat can cause sudden death by stopping the heart from pushing blood through your body or worse, can cause a clot to form in the upper heart that travels to another part of the body to block the flow of blood to that part of the body.

Atrial fibrillation is the most common irregular heartbeat. It occurs in 1.5-2 percent of the general population, and risk increases with age. It affects 10 percent of 75-year-olds and 20 percent of those over 85, because aging increases the risk factors for atrial fibrillation such as blocked arteries, high blood pressure or diabetes.

How Atrial Fibrillation Can Harm You

When a person has an upper (atrial) heart that is fluttering, blood pools there and a clot can collect and pass to the brain to cause a stroke, or to the lungs to block blood flow through the lungs. This is so dangerous that most doctors prescribe anti-clotting agents to everyone with atrial fibrillation. I believe that athletes with atrial fibrillation are far less likely to suffer clots that cause strokes than non-athletes with atrial fibrillation, but I have not seen any studies to support my belief. Healthy athletes can have occasional irregular heartbeats that will not harm them, but at this time, doctors treat atrial fibrillation in athletes the same way they treat other patients with this condition.

Extreme Exercise May Increase Atrial Fibrillation Risk

Two studies raised the concern about extreme amounts of exercise in older athletes. In the first study, 29 elite athletes were given MRIs to look for heart muscle scarring that increases risk of atrial fibrillation. They were Olympic or national team runners and rowers who had competed throughout their lives, including some who had competed in more than 100 marathons. In the older group of 12 athletes ages 50 to 67, half showed some heart muscle scarring (J Appl Physiol, June 2011;110(6):1622-6). Those who had trained the longest and hardest had the most scarring. Neither the 17 younger athletes (20-42) nor the control group of 20 older non-athletes showed this heart muscle scarring.

In the second study, on rats, a 16-week program of daily one-hour treadmill running caused widening of the upper part of their hearts and scarring in the heart muscle that could increase risk for irregular heartbeats (J Am Coll Cardiol, July 2013;62(1):68-77). The scars in the upper heart remained after the rats stopped exercising.

Risk Factors for Atrial Fibrillation

High blood pressure is the most significant risk factor for atrial fibrillation (Hypertension, 2012 Feb;59(2):198-204). Blood pressures greater than 140/90 significantly increased risk (J Am Soc Hypertens, 2015 Mar;9(3):191-6).
Diabetes. High blood sugar levels can damage heart muscle itself (Cardiovascular Diabetology, Jan 18, 2020;19(9)).
Overweight (J Am Coll Cardiol, Jul 7, 2015). A program getting people to reduce their excess body weight markedly reduced symptoms in patients who already had atrial fibrillation (JAMA, 2013;310(19):2050-206).
Alcohol.
Smoking.
An over-active thyroid.
A very low heart rate, below 50 beats per minute (Circ Arrhythm Electrophysiol, 2013, Aug;6(4):726-31).
Abnormal coronary artery calcium score, even with no heart symptoms (Am J Cardiol, 2014 Dec 1;114(11):1707-12). This test for plaques in heart arteries can be ordered by any doctor.
Lack of exercise. Exercise helps to prevent atrial fibrillation; fit men had a 23 percent lower susceptibility for atrial fibrillation (Am J Cardiol, 2012 Aug 1;110(3):425-32).
Aging. The older you are, the more likely you are to suffer atrial fibrillation. Walking or cycling is associated with a decreased risk in older people (Heart, 2014 Jul;100(13):1037-42).
Possibly extreme ultra-endurance exercise.

My Recommendations

Exercise reduces the chances of a person developing atrial fibrillation. Nobody has shown that exercise in itself causes atrial fibrillation, and it is only extreme ultra-endurance exercise that some doctors believe may increase risk for atrial fibrillation. I think that nutrition, exposure to pollutants and other lifestyle factors are also important. I do not believe that just exercising will give you adequate protection from heart disease. To protect your heart, you should follow all of the rules that apply to everyone whether you compete in ultra-endurance events, exercise moderately or just sit on a couch.

eat lots of fruits and vegetables
severely restrict sugar-added foods and drinks
restrict red meat and fried foods
avoid smoking, second-hand smoke and third-hand smoke
restrict alcohol
avoid overweight
exercise

The scientific literature recommends exercise for most people, but prolonged exercise through pain and exhaustion may increase risk for atrial fibrillation. If you have, or suspect that you may have, atrial fibrillation or any heart disease, always check with your doctor first about exercising.

Never ignore symptoms that could be caused by heart disease, such as:

sudden heart palpitations
unexplained shortness of breath
a drop in exercise performance
chest pain

Eating to Win: Nutrition Tips for Competitive Athletes

Wheel People — Thu, 28 Mar 2024 20:23:13 GMT

By Nancy Clark, MS RD CSSD

I'm wanting to run the best I can at the Boston Marathon. Any nutrition tips to help me reach my goal?

How do Patrick Mahomes and Tom Brady eat to perform at such high levels...?

I once heard someone say the best athletes have the junkiest diets. Is that actually true?

These are just some of the questions I get from athletes who want to eat to win. My (biased) answer is, of course, what and when you eat really matters! While many very good athletes seem to do well with random fueling plans, the question arises: How much better could they be?

While wise fueling plans certainly can enhance athletic performance, many other factors determine whether or not you will get to the winners' circle. Physiological factors include: muscle damage/soreness, lactic acid build-up, depleted muscle glycogen, low blood glucose, inability to concentrate/poor brain function, under-hydration, high body temperature, gut distress, and injury. Now add environmental factors that you cannot control: heat, humidity, wind, floods, and altitude, as well as the game start-time, time between games, jet lag, and travel-fatigue. No wonder eager-to-win players want to rule-out making any food mistakes. Hence, this article focuses on nutrition strategies you can control to benefit your performance.

Whole grain breads, pasta, sweet potato, quinoa and other starchy carbs—plus fruits and veggies—should be the foundation of each and every meal. Stop thinking carbs are bad, fattening, a waste of calories. False! The body prefers carbs to replenish muscle glycogen stores that get depleted during hard exercise. Training or competing with "dead muscles" is needless and hurts performance.

All athletes need a well-fueled brain. If you have not eaten a meal 3 to 4 hours pre-exercise, at least eat 200-ish calories of carbs within the hour before you play to help keep your brain sharp so you can focus and stay motivated to work at a hard pace. For a personalized fueling plan that maintains your blood sugar (and feeds the brain), consult with a registered dietitian (RD)/board certified specialist in sports dietetics (CSSD). To find your local RD CSSD, use the referral networks at eatright.org or healthprofs.com.

Implement your fueling plan during training, so you have time to tweak it. During a sports event, you don't want to be guessing if a new gel will digest well...

Commercial sports foods (sports drinks, gels, chomps, jellybeans, etc.) are pre-wrapped and convenient, but not magical. "Real" foods (dried pineapple, crystalized ginger, peppermints, granola bars, diluted grape juice) also work just as well, if not better, before and during extended exercise.

During extended exercise that lasts longer than 60-90 minutes, plan to consume a variety of sport foods/fluids. Each type uses different gut transporters and can reduce the risk of GI distress. A variety of tastes also minimizes flavor fatigue (when you just can't tolerate one more sip of Gatorade or one more Gu...) You can only compete at your best if you can train at your best. That means fueling well every day.

Learn in advance what foods/fluids will be available at the event. (Check website for sponsors.) You'll likely be better off bringing plenty of your own tried-and-true foods that you know will settle well and be readily available—and bring enough to share with your teammates?

Maintain adequate hydration during repeated days of hard training. Your goal is to void a significant volume of light-colored urine first-thing in the morning. That indicates you're starting the day adequately hydrated.

Whether programmed drinking (according to a plan) is preferable to drinking to thirst (as desired) depends somewhat on how long you will be sweating. Endurance players can develop a big mismatch between sweat losses and fluid intake, so programmed drinking can be a good plan for them. Players who exercise for a shorter exercise time (<60 minutes) are less likely to become dehydrated, so drinking to thirst is acceptable.

In laboratory-based research, >3% loss of body weight is linked to reduced performance. In real-life, many athletes perform well at higher levels of dehydration. Their motivation to win over-rides the effects of being under-hydrated and lessens its negative impact. But the question remains unanswered: Could underhydrated athletes have performed even better if they were better hydrated?

If you think a sports supplement will take you to the winner's circle, think again. So-called ergogenic aids are only for athletes who first have optimized their daily sports diet. No amount of supplementation will compensate for a poor sports diet.

That said, some supplements might enhance performance. These include:
- Creatine monohydrate. Supplements have been shown to increase muscle creatine stores by ~20% and can help you do more repeated sprints. Creatine supplements can be particularly helpful for vegetarians, given dietary creatine is found primarily in meat. NOTE: Sporting organizations tend to discourage the use of creatine in younger athletes, not because it will harm them, but because they have yet to learn what their bodies can do naturally. Youth athletes should focus on improving skills more than on taking supplements.
- Caffeine can reduce the perception of pain, effort, and fatigue—even in athletes who regularly drink coffee. You can consume caffeine via gels, caffeinated energy bars, pre-workout supplements, tablets, and of course, coffee. The problem with coffee is the caffeine content is highly variable, making it hard to define a specific dose. The "best" dose varies from athlete to athlete.
- Simply rinsing your mouth with a sugar solution (then spitting it out) stimulates reward centers in the brain, allowing you to work harder, perform better. Sugar doesn't need to be absorbed into the body to offer benefits.
- Menthol-containing mouth-rinses every 5-10 minutes during prolonged exercise in the heat can allow athletes to feel cooler, work harder, and run faster. But be careful. If you feel cooler—but actually are not, you might over-exert yourself and end up hurting your performance in the long run.
- Anti-cramping agents such as pickle juice, capsaicin, cinnamon, ginger, or hot or spicy tastes may “distract” the nerves involved with the cramping muscle and may reduce the risk/severity of a muscle cramp. (More research is needed.)

The bottom line "Wise Fueling" strategies can help get you to the winners' circle. If you are struggling to find an effective fueling plan that supports your athletic goals, consult with an RD, CSSD. Sports dietitians can teach you how to eat to win!

Reference: Burke , L.M. Nutritional approaches to counter performance constraints in high-level sports competition. Experimental Physiology 106 (12):2304-2323 (open access)

Ride Leaders Corner

Wheel People — Sat, 02 Mar 2024 16:01:58 GMT

By Barbara Jacobs

Ride Leaders Corner includes updates and information for current Ride Leaders.

Have you received your "socks"? 2023 Ride Leader gifts were handed out to ride leaders at the Thank You event in November. If you haven't received your socks and want them, please contact the VP of Rides.

Did you know that you can take attendance at your ride using the Wild Apricot Admin App? Just download the Admin App to your phone and when you bring up your ride, there is a registration list tab. Choose this and a listing of all the people who have signed up for your ride will be there. Click on the circle next to the name (do not click on the name) and the registrant is checked in.

Get the Admin App for Apple phones here.

Get the Admin App for Android phones here.

New Instructions for setting up a Ride Event and Recurring Rides are now posted on the Website.

If you want to set up a "Single Ride Event" use the following instructions.

If you want to set up a "Recurring Ride" use the following instructions.

Tech Tips

Wheel People — Sat, 02 Mar 2024 01:02:28 GMT

By Barbara Jacobs

It is almost a year since we introduced the new CRW Website. Things are moving along with its implementation, with new items being updated or added regularly. Here are some tips to help you use the website and the Mobile App for Members.

Mobile App for Members: The easiest way to register for a ride is through the Wild Apricot Mobile App for Members.

Get the Member App for Apple phones here.

Get the Member App for Android phones here.

Completing your ride/event registration: When you register for a ride or an event, you need to make sure you complete the registration process. You must click on the Confirm button, and the next screen actually confirms that you are registered.

You will then get a confirmation email with the Ride Description and details. The day before the ride/event, you will get a reminder email about the ride/event.

Password Problems: The current CRW Website uses your email address as your Username. The password is not the same one that you used on the old site.

If you are having a problem logging in to the website. Try the following:

Restart your computer
Close and reopen browser window
Try a different browser
Delete autofill username and password and type these in manually
Review the directions to log on by email, Facebook or Goggle below the login area.
Click on the "Forgot Password" button. Wild Apricot will send a link to your email address connected to your CRW account. Reset your password.
Use the Wild Apricot help located here:

https://gethelp.wildapricot.com/en/articles/22-passwords
https://gethelp.wildapricot.com/en/articles/1710

Finally, if none of these work, fill out the "Contact Us" form and we will get back to you as soon as we can.

Riding Forward: A Month of Momentum with CRW

Randolph Williams — Fri, 01 Mar 2024 03:30:28 GMT

As spring approaches, bringing with it longer days and warmer rides, we're excited to share the latest happenings and upcoming events for the Charles River Wheelers community. This month’s WheelPeople includes information on Century plans, the Winter Challenge, a unique online gathering to kick off the season, a special ride honoring International Women’s Day, and other club news. CRW continues to thrive thanks to all our members' enthusiasm, commitment, and spirit. Here's a look at what's rolling this month:

Celebrating Our Centuries

Dates have been announced for our signature Century Rides! These landmark events test our endurance and celebrate our collective spirit and passion for cycling. Stay tuned for more details and start gearing up for experiences as rewarding as they are challenging.

❄️ Winter Challenge Updates

As our Winter Challenge draws to a close on March 15th, we're eager to update you on the progress and announce the hard-earned winners. Your dedication has been the fuel that keeps our wheels spinning through the cold. Let's push through to the finish line together!

Attend Our 2024 CRW Season Preview, March 20

Save this date! We invite you to a special online meeting on March 19th. We will share plans for the upcoming season, showcase our various ride programs, and highlight volunteer opportunities. Join us for a night of fun, inspiration, and community building.

International Women's Day Ride, March 8

Mark your calendars for March 8th as we honor International Women's Day with a special Women’s/Nonbinary Program ride. Open to women, nonbinary, and female-identifying riders, it's a chance to celebrate the achievements of women around the globe and within our community.

Let's Ride Into Spring!

As we pedal into this vibrant season, let's carry forward the momentum, joy, and unity that define us as Charles River Wheelers. Every ride is an opportunity to explore, connect, and grow. Here's to many more miles and smiles ahead. Keep spinning, WheelPeople!

CRW is Looking for New Ride Leaders

Barbara Jacobs — Thu, 29 Feb 2024 20:15:52 GMT

The weather is improving, and as I travel around, I see more and more people on bicycles. This leads me to think about all the rides that CRW offers to its members. Last year CRW offered over 500 rides - with 365 days in the year, that means some days there was more than 1 ride offered.

Can we do more in 2024? I think we can....

Feedback from the 2024 Member Survey showed that members want more weekend rides. Please consider helping us reach this goal by becoming a ride leader!

On March 28, 2024 the Ride Committee will be offering a Ride Leader Training from 7:30 - 9:00 PM. This training is usually about 1.5 hours, is presented virtually, and presents information on: How to become a ride leader, Ride Management, Safety, Route Selection, and so much more.

Please join the ranks of Ride Leaders - we need you.

Registration opens on March 4th and will be announced in the ChainLink.

Announcing the 2024 CRW Century Series

Wheel People — Wed, 28 Feb 2024 17:39:08 GMT

By Erik D'entremont

The CRW 2024 Centuries are currently being planned and will provide the same great riding experience to our CRW members this year. Riders last year might have noticed some new featured water stop sponsors: The New England Classic Charity Bike Tours at Georgetown, The NEC 550 at Mt. Wachusett, and Friends of the Mattapoisett Rail Trail, as well as many new CRW volunteers!

We appreciate all of our volunteers who make centuries possible and welcome more. Thank you CRW volunteers, you rocked it!

We intend to continue with these great folks and add more, with a new dedicated SAG from Bikes not Bombs at all our centuries.

In addition, CRW riders were rewarded with new cool CRW century sprockets for finishers of any of the routes in the series. We also hope to develop some new routes including a gravel option and a 30-35 mile route to one or more of our century rides.

Here is our 2024 century series which you will be able to register for using our cool CRW app or on the CRW website (as the registration process opens, it will be announced in the ChainLink).

The North to New Hampshire Century (N2NH) on May 19^th starting at the Wakefield High School or Technical School. The spring flat century will have several routes to get you ready for all your summer century rides.

We plan to run a fully-supported event with 3 beautiful routes, 100 miles, 62 miles, and 50 miles. You will enjoy food and drink at rest stops along the route at American Legion Park Georgetown, Shanahan Park Groveland, and Sawyer Park Kensington NH. There will be an After-Ride Party at Wakefield High School from 2:00 PM to 5:00 PM. How about that Hearth Pizza last year, yummy!

The Climbs to the Clouds (CTTC) on August 11 will test your biking abilities with lots of climbing and a climb up Mt. Wachusett. This Devo semi-supported ride will have 2 beautiful routes, 100 miles and 63 miles.

The CTTC hilly rides will climb up Mt. Wachusett for those wanting a challenge. There will be unsupported rest stops including Berlin Orchards and at the base of Mt. Wachusett. Come climb Massachusetts iconic mountain with views of New England. Of course we expect it to rain; would it be fun without it?

The Cranberry Harvest Century (CHC) on October 13^th our fall classic in Plymouth MA with beautiful routes passing cranberry bogs to Mattapoisett and back.

Come join us for another fully-supported event with 4 beautiful rides, 100 miles, 62 miles, 53 miles, and new 35 mile route. The CHC captures some of the most charming roads in New England. It is also relatively flat and very manageable for riders of all abilities. All rides start at Myles Standish State Park in Plymouth and travel through the cranberry bogs in Rochester, Wareham, Carver, and Acushnet.

Rides include rest stops at Eastover, Tamarak, and on the beautiful wharf in Mattapoisett. You will enjoy food and drink at rest stops along the route and after party at College Pond at the finish. We will rock out by the pond with sandwiches, pickles and beverages while enjoying the view of College Pond.

So there you have it, another great year of centuries is coming up, register early and volunteer. We appreciate and look forward to seeing you at our centuries.

Cheers from the Century Committee,

Erik D'Entremont and Mark Nardone

2024 Winter Ride Challenge Update

Wheel People — Wed, 28 Feb 2024 17:33:22 GMT

By John O'Dowd

It’s done. The numbers are in. The 2024 Winter Ride Challenge is now part of CRW history. Sixty-nine members rode their bikes from December 15th through March 15th .

The results are:

Racers: 14 (includes three whose hours on the 15th didn’t get onto the leaderboard)

Weekend Warriors: 13

Recreationalists: 18

Participants: 24

The top scores (hours) for each of the categories were:

Racers:

Pamela Blalock - 203.25

Nickolas Linsky – 168

Nick Lepeshkin – 155

Weekend Warriors:

Robert Herold – 91.77

Jim Iannone – 78

Sunny Statsny – 76.97

Recreationalists:

Amy Juodawlkis – 49.65

Guillermo Munoz – 48.96

Clyde Kessel – 45.8

Participants:

Lisa O’Connor – 24

Riccardo Mazzolini – 22.5

Jack Vinson – 20.93

Raffle Winners were:

Racers (CRW gloves): Beth Rosenzweig, Doug Cornelius, Harold Hatch, Nickolas Linsky, and Nick Lepeshkin

Warriors (lights): David Wilson, Erik Sobel, Larry Kernan, Mike Laurin, and Sunny Stastny

Recreationalists (ear buds): Guillermo Munoz, Jeanne Peihl, Jenna Maurer, Joan Sarles, and Randolph Williams

Participants (inner tubes): Ron Molin, Sylvia Lustig, Michael Weintraub, Susan Linz, and Lynne O’Riorden

We had a nice little post challenge get together at the Mighty Squirrel on St. Patrick’s day where winners received their prizes and were served drinks and appetizers.

Keep in shape this season so you will be ready to take on next winter’s challenge!

Women’s/Nonbinary Program Hosting Ride on International Women’s Day

Wheel People — Wed, 28 Feb 2024 17:32:40 GMT

By Amy Juodawlkis

The CRW Women’s/Nonbinary Program is happy to announce it is hosting a ride on International Women’s Day, on Friday, March 8, 2024 at 6:30 AM.

International Women’s Day is “a day of collective global activism and celebration that belongs to all those committed to forging women’s equality” (source: IWD website). The day is commemorated in many ways around the world, from conferences and luncheons to online dancing and fun runs. This year’s International Women’s Day theme is “Inspire Inclusion.” Organizations and groups are encouraged to find ways to “…ensure the needs, interests, and aspirations of women and girls are valued and included.”

The Women’s/Nonbinary Program’s goal is to invite more women, nonbinary, and female-identifying folks onto the road, foster connection with other women in the club, and act as an on-ramp to co-ed areas of the club. Its co-leads are Robyn Betts and Amy Juodawlkis.

“International Women’s Day falls on a Friday this year, so it is a no-brainer to pair it with our program’s Friday AM social ride, the Praline Croissant,” said Amy Juodawlkis. “To celebrate International Women’s Day, we will host a coffee stop at the end of the ride.”

Leaving from the Minuteman Bikeway terminus at Alewife in Cambridge, the Praline Croissant is a weekly, 19-mi no-drop ride with 600 ft of climbing. This weekday ride leaves at 6:30 AM, and is open to women, nonbinary, and female-identifying riders. The pace is 13-16 mph, and leaders pause in set locations to keep the group together. Though urban in nature, it is a lovely route, passing through seven towns, and past Spy Pond, Horn Pond, and the Mystic Lakes. ***Breaking: We are actively looking to also schedule a similar weekend ride open to everyone. Watch ChainLink and the Calendar for more information.***

“Our ride on March 8 is a chance to ride in solidarity with International Women’s Day, and to elevate women’s participation, growth, and empowerment in cycling,” said Robyn Betts. “We hope to see a great turnout for this event.”

Look For Warm Days - A Poem

Wheel People — Wed, 28 Feb 2024 17:31:58 GMT

By Eli Post

March offers intermediate warm days

And if you ride, you get praise

It may be before the season

But it's not for us to reason

The need to be out and play

Alongside a snowy sleigh

A short ride on a warm day will be ok

You might even shout out "Hooray!"

As you conquer the open road

And have a story that can be told

We strive to come up with advice we can provide

But we hope you enjoy your ride

And credit us for this poem, so

The biking world will show

That we are in the know

When you reach a new plateau

We will have more to say in April

When we plan to be more wakeful

Our 3rd Annual Spring Swap Meet & Rides is coming on May 5th!

Wheel People — Wed, 28 Feb 2024 17:27:58 GMT

By Jerry Skurla

The days are getting longer and temps are getting warmer, but Spring is still a month or two away. Start your Spring Cleaning early and look through your basement, garage, and shed for items for CRW's 3rd Annual Spring Swap Meet & Rides on Sunday, May 5th!

Just use the checklist list below to identify stuff you no longer need or want:

Complete bikes, frames, wheels, and tires
Components, parts, accessories, and tools
Car racks, travel cases, bike racks, and bike bags
Clothing including shoes, jerseys, hats, and jackets

Like last year, there will be "free stuff" tables to give away items, and find free gems for yourself. You can also sell your stuff and buy from others. Everyone wins!

There will be two rides in the morning, followed by the Swap Meet in the afternoon, so it's also a great opportunity to get in early season miles. The location is Harrington Elementary School, 328 Lowell St, Lexington, MA.

Please write comments below with any questions.

Women's/Nonbinary Program Winter Hike a Success

Wheel People — Wed, 28 Feb 2024 17:27:18 GMT

By Amy Juodawlkis

On February 4th, the CRW Women's/Nonbinary Program hosted a winter hiking event at the Middlesex Fells Reservation. We met at Medford High School and began with a tailgate including coffee, munchkins, and other treats. This gave everyone a chance to warm up, fuel up, and socialize before our hike.

At 9 am, our group of 27 members and guests set out on a beautiful 4.1- mile hike on gently rolling fire roads. The peaceful scenery was the perfect backdrop for great conversations along the trail. Those with binoculars were rewarded with water bird sightings at our photo-op stop by the reservoir.

Everyone had a fantastic time connecting in nature. The Women's/Nonbinary Program aims to continue offering seasonal events open to our women, non-binary, and female-identifying membership. Consider joining us for fresh air and friendship on our next adventure!

Nutrition Advice: Does one-size-fit-all?

Wheel People — Wed, 28 Feb 2024 17:15:28 GMT

By Nancy Clark

Most nutrition advice is targeted to the average American: Don't drink fruit juice. Eat less sugar. Stay away from pasta. Take the saltshaker off the table. Does this same advice pertain to athletes? Sometimes, yes. Sometimes, no.

Physiologically speaking, the body of a healthy, fit athlete differs significantly from the body of the unfit "average American." For example, compared to an unfit per-son, an athlete's muscles readily take up sugar (glucose) from the blood; this means "sugar spikes" are less of a concern.

This article highlights the confusion stemming from nutrition advice that does not always apply to the needs of athletes. One size does not fit all!

I've stopped eating (fattening) potato, pasta & starchy carbs with dinner. I eat a pile of veggies, instead."

To start, starchy carbs are not inherently fattening. Excess calories of any kind of food are fattening. Eating a "pile of veggies" for "healthier" carbs is expensive, time consuming, likely to result in a very high fiber diet (leading to undesired pit stops), and unlikely to optimally refuel muscles.

Carb-dense (sweet) potato, (brown) rice, (whole wheat) bread, and other starchy carbs/grains optimize fueling the muscles of athletes who train hard. A strong carb intake can prevent "dead legs" and disappointing workouts.

The harder you exercise, the greater your needs for starches/grains. At least 1/3 to 1/2 your plate can be starches (at least 200 calories from starch/meal ((2.5-4.0+ gram carb/lb body weight per day).

I enjoy recovering from my workouts with a 40-gram-protein shake.

While a bit of post-workout protein can help build and repair muscles, you actually want three times more carbs than protein to refuel depleted muscles. An effective dose of post-exercise protein is ~0.12-0.15 grams protein per pound body weight (0.25 -0.3g pro/kg). For 120- to 170-pound athletes, that's about 15 to 20 grams protein, the equivalent of 2 to 3 eggs in a recovery breakfast, or 16-ounces chocolate milk. If you really want to use protein powder, blenderize it with carb-rich chocolate milk +banana or juice + frozen fruits.

I don't drink orange juice anymore. Too much sugar.

For busy athletes who train hard, have limited time to eat, and consume too little fruit, 100% juice is exactly what their sports diet needs! While most calories in juice (and fruit) are from sugar; abundant nutrients come along with that sugar. Eight ounces OJ provides 100% of the daily need for vitamin C, replaces potassium lost in sweat, and offers folic acid (critical for women who might become pregnant). By choosing a variety of colorful juices (purple grape, red cranberry, yellow pineapple, blue blueberry) athletes can consume a variety of health-promoting compounds that fight inflammation. If you've stopped drinking OJ, at least eat an orange, berries, or other fruit...

I've stopped salting my food.

When athletes sweat, they lose sodium, a part of salt. The standard American diet contains far more sodium than most people need, so most sweaty athletes can easily consume abundant sodium. That said, if you have a post-workout layer of salt on your skin and you are craving salt, sprinkle some on your food! Salt cravings indicate your body needs salt.

I use electrolyte tablets after long workouts.

Electrolytes (more commonly called minerals: calcium, sodium, potassium, magnesium) are abundant in food. Chances are you will consume more electrolytes in your recovery meal than you will get from electrolyte tablets.

Sodium is the key electrolyte of concern. Before taking electrolyte supplements, read the Nutrition Facts on food labels to educate yourself about the sodium in the foods you commonly eat. You might be shocked to learn the 270 mg sodium in a 20-oz bottle Gatorade is less than the 450 mg in a Thomas' plain bagel, the 470 mg in a 1/2 cup Prego pasta sauce, 600 mg in a sprinkling (1/4 tsp) of salt on your pre- or post-exercise meal, or the 850 mg in a cup of chicken broth.

I crave sugar. I'm trying to not eat it...

Sugar cravings commonly happen when athletes get too hungry, when they fail to eat enough calories at breakfast and lunch. By afternoon, their gas tank is empty, and their body is shouting for quick energy: sugar! To curb sugar-cravings (and easily reduce your sugar intake), simply eat more breakfast and lunch. If you stop eating breakfast just because the food is gone or because you think you should, think again. Stop eating because you feel content and satisfied.

Your body can tell you how much food it requires IF you listen to it! If you don't trust your body to feel fullness, please meet with a sports dietitian (RD CSSD). This nutrition professional can estimate energy needs and design a food plan that distributes adequate food throughout the day, thereby curbing hunger and urges for sugar.

I try to not snack in the afternoon...

Athletes need snacks! They get hungry and should eat at least every four hours. If you have breakfast at 7:00, you'll want lunch by 11:00, and then a second lunch by 3:00. (Note: change snack to second lunch, so you end up choosing quality food in this mini-meal, such as banana+peanut butter+crackers, or apple+cheese+nuts.

Afraid you'll gain weight by eating a snack/second lunch? Fret not. You'll be less hungry for dinner. Instead of holding off to devour a huge evening meal, enjoy eating in the afternoon, when you feel hungry. Hunger is simply a request for fuel!

I avoid peanut butter. Too fattening.

Yes, peanut butter is calorie dense but it is not inherently fattening. A tablespoon offers about 100 satiating calories. A PB&J sandwich will help you feel fed far longer than eating similar calories from a low fat turkey sandwich. Plus, the fat in PB is anti-inflammatory; it reduces the risk of heart disease and diabetes.

I love XXX but I've stopped eating it because I end up eating too much of it...

Foods that you love and have power over you (PB? pizza?) should be eaten more often, not less often. Deprivation and denial of your favorite foods leads to cheating and last chance eating. (You know, "I cheated; I ate a spoonful of peanut butter...I might as well finish the jar now and never buy more...") The solution is to enjoy peanut butter at every meal for the next week. It will lose its power. Trust me!

The Athlete's Kitchen
Copyright: Nancy Clark MS RD CSSD Feb 2024

In Memoriam - John Hughes

Wheel People — Wed, 28 Feb 2024 17:09:46 GMT

By Eli Post

John Hughes contributed a training article for many years. His writing was first rate, and the content helped our members improve their riding skills. He served us with distinction. We regret that John passed in February 2024.

John’s website contains many articles that have yet to be on CRW and we can bring you his training wisdom for months to come. I worked closely with John and we developed a friendship. I will miss him.

Eli Post
WheelPeople Editor

Below is abstracted from a testimonial to John, written by his family.

TABERNASH – John Lewis Hughes, 74, a college administrator turned international cycling coach, passed away Feb. 4, 2024, following emergency surgery. He was a caring spouse and friend, a passionate cyclist and cross-country skier.

A Celebration of Life was held on February 23, at St. John the Baptist Episcopal Church, Granby, CO. A celebration will be held in Boulder in mid-March.

Son of the Rev. James B. and Ruth L. Hughes, John was born in Seattle on April 22, 1949. His love for hiking, backpacking and mountaineering began in his youth. Graduating in 1967 from Stadium High School in Tacoma, Wash., he headed south to Stanford University, where he remained for nearly a quarter-century.

He earned a degree in history and a master’s in German Studies at Stanford, ran the main auditorium and eventually held top roles in planning and budgeting as associate vice president and then senior associate dean. While at Stanford, he earned an MBA from the University of California, Berkeley.

John relished ultramarathon cycling throughout North America, setting several course records, and in France, riding Paris-Brest-Paris five times. He competed in the Race Across America multiple times as a rider or crew chief.

In 1994, John and his wife, Barbara Harvie, moved from California to Boulder, CO where he began a new career as endurance cycling coach and author. (The couple later divorced)

Certified as both a personal trainer and sport coach, John had clients in Asia, Australia, Europe and North America. He spoke at the 2011 International Conference on Cycling and Health in Shanghai, China. For 12 years, he led the Ultra Marathon Cycling Association. He wrote two books on endurance cycling and numerous articles for Ultra Cycling and later RoadBikeRider.com.

After his marriage ended, John met Carol Garnand. Starting with a few hikes, they began dating in 2004. They formalized their relationship with a commitment ceremony in 2011 and married in Boulder on December 14, 2019, with John’s brother officiating. That same year, they bought a house at Tabernash, where John continued road and mountain biking. Together they enjoyed skiing, camping and kayaking, as well as concerts, opera, travel and John’s cats.

John was proud of Carol’s skills as a silk artist and became her devoted set-up helper at art shows. Their travels took them to Norway for skiing and to India for daughter Erika’s wedding. He embraced Carol’s adult daughters as his own and was excited to be a grandfather.

Survivors include John’s wife, Carol; her daughters, Kirstin (Bryan), Lisa (Adam) and Erika (Kedar); granddaughter, Zelda; brother, Dick (Rachelle); nephew, Matt (Michelle); and niece, Alison.

Contributions may be made to Grand County Wilderness Group, for whom John was board secretary; Colorado public radio/TV or UC Boulder Artist Series Fund.

Anti-Aging: What’s Your Fitness Age?

Wheel People — Wed, 28 Feb 2024 17:08:58 GMT

By Coach John Hughes

Unfortunately, John Hughes recently passed away. Read Eli Post's Memorial Article on John Hughes in another article posted in this edition of the March WheelPeople.

I’m almost 75 and have the fitness of a 53-year-old (although I felt older shoveling the foot of snow in the driveway this morning). This column explains the importance of your fitness age and how to estimate it.

Fitness age is an estimate of how biologically old your body is compared to your chronological age. Hopefully your fitness age is less than your biological age, e.g., you’re 60 years old and your fitness age is about the same as a 50-year-old’s fitness. If this is the case you’ll probably live longer than most 60-year-olds. And if your fitness age is more than your chronological age, you’re at increased risk of dying prematurely. And if you develop a chronic disease, the symptoms will probably progress more slowly than if your fitness age is low.

Aerobic fitness normally declines with age. One meta-analysis looked at Cardiorespiratory fitness as a quantitative predictor of all-cause mortality. “Epidemiological studies have indicated an inverse association between cardiorespiratory fitness (CRF) and coronary heart disease (CHD) or all-cause mortality in healthy participants.” The researchers quantified this relationship by analyzing data from 33 studies with 102,980 participants. From the data in the different studies researchers estimated cardiorespiratory fitness as maximal aerobic capacity (VO2 max). The researchers concluded, “Better CRF was associated with lower risk of all-cause mortality.”

Norwegian scientists studied the relationships between aerobic fitness (VO2 max) and how long people lived. They directly measured the VO2max of thousands of Norwegians, aged between 20 and 90. They also tabulated markers of their general health, including body composition, blood pressure, heart rate and exercise habits. They found the higher the VO2 max the longer people lived. They found that A simple nonexercise model of cardiorespiratory fitness predicts long-term mortality.

They developed a model, which uses gender, chronological age, height in centimeters, weight in kilograms, resting heart rate, how frequently you exercise, how long you exercise and how hard you exercise.

I’m a 75-year-old male. I’m 178 cm (5’ 10”) tall and weigh 75 kg (165 lbs). My resting HR is 50 bpm. I exercise most days of the week for more than 30 minutes (like shoveling snow) and some days I get a little sweaty and out of breath. The model says my body is 53 years old!

This is the model to Test your physical age. (Here’s a handy metric conversion website).

This model is derived from a large population and on average the cohort of people with the same fitness indicators as me have the same fitness age. My actual fitness age is somewhere between about 50 and 60, probably toward the lower end. The value of this model is it helps you understand the factors that contribute to your fitness age. Most of the factors are in your control except gender, age and height.

The Northwestern Mutual lifespan model also helps you understand what factors are important. The Northwestern model uses gender, age, height and weight, family medical history, blood pressure, stress in your life, exercise, diet, alcohol use, smoking and use of recreational drugs. The model is set up so that each time you enter an answer it recalculates your age, which helps you to understand which factors are contributing to your projected age. My predicted lifespan is 101 years! I’ve been keeping training info in blank journals since 1974. I have enough blank journals to use until age 90. I wonder if that’s enough – or too many?

My geriatric curve is also important. Most people’s health and fitness start to irrevocably decline after about age 50, and as they get older their health and fitness decline more rapidly. This is called the geriatric curve. Depending on your current fitness you may be able to get fitter, i.e., reverse your geriatric curve; however, eventually your fitness will start to decline. You can slow down the rate of decline – but you can’t stop it. I want to keep cycling, hiking, skiing and kayaking into my 90s and then drop dead. This is called “squaring the geriatric curve.”

Bottom line: You have control over most of the factors that determine how long and how well you will live. Live long and prosper.

Late Meals Associated with Increased Risk for Heart Attacks and Strokes

Wheel People — Wed, 28 Feb 2024 17:00:06 GMT

By Gabe Mirkin, M.D.

The French NutriNet-Sante study found that eating dinner late in the evening is associated with increased risk for both heart attacks and strokes (Nature Communications, Dec 2023;14(7899)). Having a first meal for the day (breakfast or lunch) late in the morning also increased risk. The researchers followed 103,389 people, average age 42.6, for 7.2 years, during which time there were 2036 cases of heart disease, 988 cases of strokes, and 1071 cases of heart attacks, angina and heart stents.

The researchers found that each hour of delaying dinner after 5 PM was associated with a 7 percent increased risk for a stroke, and that eating dinner after 9 PM was associated with a 28 percent increased risk for a heart attack, compared to eating before

8 PM. They also found that each hour of delaying the first meal of the day after 8 AM was associated with increased risk for both heart attacks and strokes. The authors recommend eating both early dinners and early breakfasts.

Other Studies have Shown Similar Results

• Skipping breakfast has been associated with overweight and obesity (Obes Res Clin Pract, 2020;14:1-8), increased risk for a heart attack (Clin Nutr, 2020;39:2982-2988) and diabetes (J Nutr, 2019;149:106-113).

• Eating just before going to bed at night was associated with increased heart attack risk (J Am Heart Assoc, 2020;9:e016455), obesity, high cholesterol and diabetes in women (BMC Public Health, 2018;18:1-12) and heart attacks (Circulation, 2013;128:337-343).

• Eating late breakfasts tends to make longer overnight fasts so you may feel hungrier later on in the day, leading to higher food intake and increased insulin production. Skipping breakfast has also been associated with higher morning blood pressure and cholesterol levels (J Nutr Sci, Nov 2014; 3: e56).

Why Late Dinners are Less Healthful

Eating dinner just before you go to bed causes high rises in blood sugar levels and increased amounts of fat to be deposited in fat cells while you are sleeping. Resting muscles draw almost no sugar from the bloodstream and what little they do remove from the bloodstream requires insulin (Sports Medicine, Feb 2, 2018;1-13:), while contracting muscles pull sugar from the bloodstream and don’t even need insulin to do so (Diabetes Research and Clinical Practice, Sept 2007;77(3):S87-S91).

• If you do not move around and contract your muscles after eating, you increase risk for high blood sugar levels.

• You burn the lowest amount of calories when you sleep. When you go to sleep after eating, you burn fewer calories from that food so more of it is stored as fat (Metabolism, 2009;58(7):920-926).

• Several studies show that blood sugar levels respond best to insulin during the day and worst at night (Nat Rev Endocrinol, 2019;15(2):75-89).

• Cortisol levels are higher during sleep and raise blood sugar levels by blocking the effects of insulin (Ann NY Acad Sci, 2017;1391(1):20-34).

Changing the evening mealtime of non-obese men from 6:00 PM to 10:00 PM significantly increased their markers for becoming obese and developing diabetes (J Clin Endocrinol Metab, Aug 1, 2020;105(8):2789-2802). They had higher blood sugar, higher insulin, higher cortisol levels, and reduced ability to remove and use fat from their cells. These are all major risk factors for obesity.

My Recommendations

The least healthful time to eat is just before you go to bed, and the most healthful times to eat are before you exercise or within an hour after you finish exercising (Appetite, 2013 Jan;60(1):246-251). Exercising after eating causes contracting muscles to pull sugar from the bloodstream, which helps to prevent high rises in blood sugar. Eating within an hour after exercising also helps to prevents a high rise in blood sugar. Your muscles can extract sugar from the bloodstream maximally without needing insulin for about an hour after you finish exercising, but this ability is then gradually lost over about 17 hours or until you contract your muscles again (J Appl Physiol, 2005;8750-7587).

Gabe Mirkin, M.D., is a sports medicine doctor and fitness guru. A practicing physician for more than 50 years and a radio talk show host for 25 years, Dr. Mirkin has run more than 40 marathons and is now a serious tandem bike rider with his wife, Diana. His website is http://drmirkin.com/. Click to read Gabe’s full bio.

Exciting Developments and Your Impact at CRW

Wheel People — Tue, 30 Jan 2024 02:29:57 GMT

Dear CRW Members,

Thank you everyone for participating in the surveys this year. We had our highest response rate ever with over 225 survey responses.

The enthusiasm and insight from our board, alumni, and membership surveys have set a strong foundation for 2024, and the rise in volunteer interest is propelling us forward.

Board and Alumni Insights:

Our board and alumni have provided valuable perspectives, emphasizing the need for strategic growth and community engagement. Their experience and historical knowledge of CRW are guiding our efforts to enhance club operations and member experiences.

Membership Survey Revelations:

Your feedback in the membership survey has been eye-opening. From varied motivations like century rides to ride leadership, your diverse interests are shaping our club's future. It's your voice that's steering us towards 'Reducing Friction' in all our activities, making them more accessible and enjoyable for everyone.

Volunteerism at an All-Time High:

The response to volunteerism, especially from many first-timers, has been overwhelming. Popular volunteer opportunities spanned everything from century rides and ride leadership to club heritage had high levels of interest. This surge in volunteer interest is a testament to our club's vibrant and active community.

A Club Shaped by You:

Your participation, feedback, and volunteerism are what make CRW a unique and thriving community. We're committed to incorporating your insights into every aspect of our club's activities in 2024.

Thank you for your continued support and enthusiasm. Together, we are embarking on a year filled with growth, connection, and seamless cycling experiences.

Warm regards,

Randolph Williams

CRW President

3rd Annual Spring Swap Meet and Rides

Wheel People — Tue, 30 Jan 2024 02:28:06 GMT

Our 3rd Annual Spring Swap Meet & Rides is coming in late April/early May

What to do on these cold and snowy days? Why not look over your bikes and cycling gear for candidates to bring to CRW's 3rd Annual Spring Swap Meet & Rides. Freeing up more basement or garage space is easy, just review the list below for stuff you no longer need or want:

- Complete bikes, frames, wheels, and tires

- Components, parts, accessories, and tools

- Car racks, travel cases, bike racks, and bike bags

- Clothing including shoes, jerseys, hats, and jackets

Like last year there will be "free stuff" tables to give away items, and find free gems for yourself. You can also sell your stuff and buy from others. Everyone wins!

There will be two rides in the morning, followed by the Swap Meet in the afternoon, so it's a great opportunity to get in early season miles. Look for more details as we get closer to the event!

Jerry Skurla links to his member information, but there is no email address listed here unless you are logged in. Can we edit the text and layout at the end to:

Jerry Skurla is the volunteer coordinator for the Swap. He would like to hear preferences from members on the following location options:

A - Inside Rt 128

B - Outside Rt 128 & North of MA Pike

C - Outside Rt 128 & South of MA Pike

Cold Weather Exercise

Wheel People — Tue, 30 Jan 2024 02:27:01 GMT

Cold Weather Exercise

Heart attacks and strokes are associated with high blood pressure and increased clotting, and systolic blood pressure increases up to 1.7 mm Hg in the winter months compared to the summer months (Am Heart Assoc Hypertension Scientific Sessions, Abstract 493. Sept 9, 2023). Cold weather is associated with an increased incidence of heart attacks (Arch Intern Med, 2004;164(8):863-870). If you have heart or lung disease, you are far more likely to die in cold weather than in the heat (Lancet, May 10, 1997;349(9062):1341-6).

How Cold Weather Can Cause Heart Attacks
• Cold temperatures cause your body to produce large amounts of adrenalin which constricts your arteries to raise your blood pressure and to make your heart beat faster. If you have damaged arteries or heart muscle, your heart can start to beat irregularly and you can die.
• Cold thickens your blood and makes it more likely to clot. A clot can shut off blood flow to the heart to cause a heart attack (BMJ, 1984; 289: 1405–1408).
• Cold causes the liver to make more fibrinogen that increases clotting (Lancet, 1994; 343: 435–439).
• Cold raises blood cholesterol levels (Am J Med, 1986; 81: 795–800).
• A drop in body temperature weakens your heart muscle, and people with weak or damaged hearts can go into heart failure and die. Winter also deprives many people of sunlight and vitamin D which weakens the heart muscle.

Cold Weather Can Damage Your Lungs
Almost 20 percent of North Americans have exercise-induced asthma, which usually is caused by breathing dry cold air, not by exercise. When these people breathe dry cold air, the muscles around the tubes that carry air in and out of the lungs can constrict to make them short of breath. Exercise-induced asthma can occur in people who do not have asthma otherwise. It affects almost 50 percent of elite cross-country skiers, ice skaters and hockey players. Exercise-induced asthma is far more common in winter athletes than in those who compete in the summer. Dry cold air also increases risk for common winter infections such as colds or influenza, which cause inflammation that can damage arteries to increase risk for heart attacks.

Tips for Outdoor Exercise in Cold Weather

• If you have heart disease, your doctor probably will recommend that you should not exercise outdoors in temperatures below 50 degrees Fahrenheit.

• Exercising in cold weather can cause chest pain in some people who have no problems when they exercise in warm weather. When cold wind blows on your face, your heart rate slows down. This decreases the blood flow to the heart and can cause pain in people with blocked coronary arteries. While freezing your face slows your heart, freezing your fingers makes your heart beat faster. Cold hands will not cause chest pain, but a cold face can.

• Air is an excellent insulator, and layering clothes traps air. Wear a silk or loosely-woven polyester inner layer that wicks sweat away from your body. Loosely woven wool or synthetic-fiber sweaters or vests are a good middle layer because they trap insulating air and wick moisture to the outside. The outer layer material should be tightly woven so it blocks the wind; a waterproof rain jacket can perform this function. Nylon and Gore-Tex are outstanding because they can be extraordinarily light and still block the wind. Winter jackets do not need to be heavy, they just need to provide insulation and a barrier from wind and rain.

• You feel cold most in your fingers, ears and toes, so be sure to cover these areas. During World War II, gunners on bombers complained bitterly about frozen hands, ears and toes. Special insulation was added to their gloves, hats and boots, and they stopped complaining, but they suffered frostbite on their necks and chests. They had unzipped their jackets because they didn’t feel cold.

• To help keep your hands warm on cold days, wear mittens that do not let wind or water in. The single compartment of mittens retains heat better than gloves that have separate compartments for each finger. If your hands still feel cold, swing your arms around rapidly from your shoulders with your elbows straight. This motion imitates a centrifuge that will drive blood toward your fingers and open up the blood vessels in your hands. You can buy single-use hand heating packets such as “HotHands,” online or in sporting goods stores, and rechargeable warmers are also available.

Frostbite
Raynaud's Phenomenon
Hypothermia

My Recommendations
If you suffer from heart or lung disease, you should be very careful about exercising in cold weather. Breathing dry cold air constricts arteries and increases clotting to increase heart attack risk, and constricts bronchial tubes to reduce oxygen intake through the lungs. When the temperature drops, people with known heart disease or lung disease are safer exercising indoors where they can breathe warmer air.

This article is reprinted from content courtesy of DrMirkin.com

Athletes, Iron & Anemia

Wheel People — Tue, 30 Jan 2024 02:23:58 GMT

Athletes, Iron & Anemia

My teammate eats ice chips like crazy. Isn't that a sign of being anemic? Something must be wrong with me. I get out of breath just walking up a flight of stairs... Should I eat lots of spinach to boost my iron intake, given I've stopped eating red meat?

Many of today's athletes are eating little or no red meat (beef, lamb), which is one of the best sources of dietary iron. These athletes are simultaneously consuming less iron. Iron is a mineral found in the hemoglobin molecule inside red blood cells. It helps transport oxygen from your lungs to your muscles.

Iron deficiency contributes to anemia, with symptoms of unusual fatigue during aerobic exercise—or even when climbing a flight of stairs. Athletes with anemia may complain about light-headedness, weakness, poor performance, and yes, a desire to chew on ice! While fatigue can also be caused by lack of sleep, depression, stress, and calorie restriction, fatigue due to an iron deficient diet is common.

Iron deficiency anemia is more prevalent among athletes—in particular, athletes in running and endurance sports—than among the general population. That's because athletes lose iron with heavy sweating, blood loss in urine or via the intestinal tract, and damage to red blood cells caused by footstrikes while running. Female athletes lose blood via monthly menstruation, hence women are more prone to becoming anemic than are men. This study shows just how prevalent the problem is: A survey of 277 everyday runners (~60% females; average age, 40 years) participating in the Detroit Free Press Half-or full Marathon indicates ~50% of the women and 15% of the men had clinical iron deficiency. 15% of the women and 3% of the men had severe iron deficiency. Just think how much faster these athletes could have run!

What to do: If you think you might be anemic, get your blood tested to rule out anemia (and remeasure it in 6 to 8 weeks after treatment). The diagnostic criteria are:

—hemoglobin (the iron-containing molecule within the red blood cell) less than 120 (female) or 130 (male) g/L

—ferritin (a marker of iron stores): <12 ng/mL (Ferritin should be >30-40, if not higher),

—transferrin saturation, <16%

Preventing and/or resolving anemia: If you limit your intake of iron-rich beef and lamb, be sure to consume alternate sources of iron, such as dark-meat chicken or turkey (legs, thighs), tuna, or salmon. About 40% of the heme-iron in animal protein is absorbed, as compared to only 5% of the non-heme iron in plants. Don't count on plant sources of iron such as almonds, spinach, lentils, beans and grains to satisfy your iron needs! Only about 2% of the iron in spinach might get absorbed. Despite Pop-Eye's claim that spinach made him strong to the finish, spinach is a poor source of absorbable iron. Combining heme-iron in animal protein with non-heme (plant) iron optimizes absorption. Hence, add some tuna to your spinach salad, turkey to lentil soup, beef to chili.

If you are an athlete who "eats clean" and minimizes your intake of "white foods" (such as white bread, pasta and rice), take note. Refined grains are generally enriched or fortified with iron. Hence, eliminating enriched white bread and other refined grains reduces your intake of iron (as well as other added nutrients). The US Dietary Guidelines recommend eating at least half your grains as whole grains. (This is not a compromise based on the assumption Americans would never eat all whole grains). Enriched white pasta and breads do offer important nutrients!

Enriched breakfast cereals such as Cheerios, Grapenuts, and Kellogg's Raisin Bran are good sources of iron. (In comparison, "all natural" cereals, like granola or Puffins, have no additives. That means, they have no added iron.) To enhance the absorption of the iron in enriched cereals, include a source of vitamin C with the meal -- such as an orange or orange juice, a clementine, or some strawberries.

Research indicates iron tends to be absorbed better in the morning than in the evening. This is due, in part, to the daily fluctuation of the hormone hepcidin. Hepcidin hinders iron absorption from the intestinal tract and is a key regulator of iron absorption. Hepcidin increases after exercise, triggered by exercise's inflammatory response. Hence, to optimize your iron absorption, pay attention to when you eat iron-rich foods or take an iron supplement in relation to when you exercise. A good time to consume iron or iron supplements is with an iron-rich breakfast either before or shortly after a workout, but NOT 3 to 6 hours afterwards, when hepcidin peaks. This timing will optimize iron absorption as well as tolerance, given iron supplements are better tolerated when taken with food.

Iron supplements:

If you are anemic, you want to boost your dietary iron intake. You will also need to take supplemental iron to correct the deficiency. Do not self-prescribe high doses of iron supplements. Your doctor should prescribe the dose best for your body. Taking too much iron puts some athletes at risk of iron-overload, which is dangerous.

Supplements come in two forms: Ferrous iron (gluconate, sulphate, fumerate) and ferric iron (citrate, sulphate). Ferrous is better absorbed from the gut, but ferric iron settles better in the gut. Some athletes find iron supplements contribute to nausea and constipation. If that's your case, you want to experiment with different brands to find the supplement your body tolerates best. Slow-release ferrous sulphate and ferrous bisglycinate are popular choices. Taking an iron supplement every other day is as effective as taking it daily.

The bottom line To iron out performance problems such as needless fatigue, be sure your diet supports your athletic goals. A registered dietitian (RD) who is a certified specialist in sports dietetics (CSSD) can teach you how to consume an optimal diet that helps you be strong to the finish (with or without the spinach)!

Reference: Kohler L et al. Prevalence of iron deficiency in endurance runners: a cross-sectional study of the Detroit Free Press

Marathon and Half-marathon athletes. Blood (2022) 140 (supplement):11074-11075

Nancy Clark MS RD CSSD counsels both fitness exercisers and competitive athletes in the Boston-area 617-795- 1875). Her best-selling Sports Nutrition Guidebook is a popular resource, as is her online workshop. Visit NancyClarkRD.com for more info.

The Athlete's Kitchen

A Better Devo Experience

Wheel People — Tue, 30 Jan 2024 02:23:03 GMT

A better Devo Experience.

My friend Gary Cziko* retired to Los Angeles to be with his family, after 34 years as a college professor in Urbana, Illinois, and a career as a Masters bicycle racer.

In the first 5 minutes of the video, Gary applies humor to the story of how he got in with a crowd of fast cyclists in Los Angeles: he had to prove himself by getting to the front, at least briefly, on a devo ride. This led to his being called on to serve as an expert witness when police cited club members for riding that was in fact legal.

At 7 ½ minutes, the video becomes serious with a clip from a TV news report of a bike club member’s fatal encounter with a truck. This rider was fast and highly experienced, but he made an uninformed decision that cost him his life. The realization came to club members the hard way that the cyclist could have prevented this crash, and they turned to Gary, for advice.

Gary Cziko’s work with Los Angeles area clubs planted the seed for the free CyclingSavvy group riding online course. It covers group dynamics and interaction with motorists – the “got your back” lane change, negotiating intersections as a group – and how to prevent crashes, and much more. CRW members are encouraged to sign for the group riding mini course – you can sign up for it here.

"Gary is an instructor at CyclingSavvy, an organization dedicated to making a difference in people's lives by empowering them to use their bikes to go anywhere they want, safely and confidently. Below is the link to the video where you can learn more about his experience and passion.

And here is the video:

Spring Is Almost Here

Wheel People — Tue, 30 Jan 2024 02:22:01 GMT

By Eli Post

March is around the corner, but in New England it will still be cold
However, we optimists will be bold

There will be random warm days
To serve us in many ways

You could take the bike off its rack
And enjoy a local track

Or maybe a path or neighborhood street
Anyplace where cyclists can meet

There is reward for warm days biking
One that will be to your liking

You will be out enjoying the pleasant air
While your buddies are stuck at home in a nailed down chair

You are ahead of the game
But there’s none to blame

So follow the weather
And we can all act together

To experience an extraordinary day and ride
Let the cool air be your guide

With cool air on your face
And with warm feelings in place

Don't Make These 15 Common Bicycling Mistakes

Wheel People — Tue, 30 Jan 2024 02:20:52 GMT

Don’t Make These 15 Common Bicycling Mistakes

By Coach John Hughes

Recently I was in Boulder, Colo. for several days and rode each day. The Boulder area is home to literally thousands of riders ranging from pro road, mountain and triathlon racers to pleasure riders out for 15 or 25 miles. Except for the pros, many of the riders exhibited one or more mistakes:

1. Chin strap too loose was the most common. This one always scares me. I saw a rider crash and his helmet was knocked back but not off. That evening his grieving family took him off life support because of the severity of the head injury. Your helmet strap should be tight enough that when you open your mouth to chew you feel the pressure of the strap.

2. Saddle too high was also common. If your saddle is too high then your hips will rock up and down, which may create a saddle sore. As you rock your weight distribution shifts from one sitz bone to the other, which increases the pressure on each sitz bone. The increased pressures may cause a pressure sore, similar to a bed sore. The rocking also creates friction on each side of the groin as it slides up and down. To tell if your saddle is too high, ride without a jersey with someone observing you from behind. If the top of your shorts line is moving up and down, then your saddle is too high.

3. Shorter leg. If just one hip is dipping, then that leg is shorter and the hip dips as the foot reaches the bottom of the stroke. This may cause a friction sore on the side of the groin with the shorter leg. The fix is to put a shim between the cleat and the shoe equal to one-half the amount your leg is shorter. If it’s 1 cm (10 mm) shorter, then you’d shim it 5 mm.

4. Too stretched out. If your handlebars are too far from the saddle or too low, you’ll be stretched out on the bike, which often causes neck and shoulder fatigue/pain. If you’re more comfortable riding with your hands on the top of the handlebar near the stem or on the curve just outside the top, then your bars are too far away and you need a different stem. The most comfortable position should be with your hands on top of the brake hoods.

5. Knees kissing the top tube. These are less common and results from anatomical issues. The knee doesn’t track straight up and down over the foot, which may cause knee issues. If the rider’s knee kisses the top tube, then the rider may have a weak gluteusmedius, which is the prime mover of abduction at hip joint. This keeps the thigh at the proper alignment to keep the knee over the pedal. This video demonstrates the clam exercise to strengthen your glutes. Clam Exercise

Alternatively, the fix is a wedge-shaped shim placed between the cleat and the shoe with the thicker part of the shim toward the crank side of the shoe.

6. Knee bobbing out. If the rider’s knee bobs out and back in with each stroke it may be because his seat is too low. Or anatomically his knee may track outside of rather than over the pedal. The fix is to move the pedal(s) outward, which increases the Q factor (the distance from the outside of one crank to the outside of the other crank). Take off your pedal, put a thin washer around the pedal axle and screw it back into the crank.

7. Hunched back was another common mistake. If your back is hunched rather than flat you have to flex your neck more to see down the road, which creates neck fatigue.

8. High shoulders are a similar problem. When your shoulders are up rather than in the normal alignment with your neck, this also increases the stress on your neck.

9. Straight arms help contribute to problems with your hands and potentially your upper body. With straight elbows all of your upper body weight is on your hands unless you have a strong core to support your upper body. In addition to the strong core riding with your elbows flexed will help absorb road shock.

10. Rocking upper body. How does this help you move down the road? It doesn’t; you’re just burning energy that could fuel your legs.

11. High cadence but not smooth. Many of the pros spin at a higher cadence and this is the best way to ride, correct? Maybe. The pros spin with a smooth round stroke. A rider with a choppy cadence is wasting energy. In the following column, scroll down to the section on technique for drills to improve your pedal stroke:

12. Too big a gear is the opposite problem, someone grinding away climbing a short (or even long) climb instead of down shifting. This could be a rookie mistake. Or not progressively down shifting as your speed slows. If your cadence is around 60 or 70 rpms you should shift to the next largest gear(s). This column goes into detail:

13. Signaling a right turn. Good cyclists know to signal turns and when turning right many use the standard motorcycle and car signal of left arm raised, elbow bent, forearm pointing up. This isn’t as visible as simply pointing your right arm straight out to the right.

14. Cutting across traffic to turn. I couldn’t believe it. I was riding on a highway with traffic going 60 mph. To make a left turn from the shoulder, I watched a guy wait until he was even with the street he wanted to turn into. Then he cut from the right shoulder across the traffic lane, across the left turn lane and across the oncoming traffic lane. He would have been much safer to signal the left turn well in advance, move the left turn lane when safe and then complete the turn when it was safe.

15. Riding against traffic may seem safer. However, as you approach an intersection the driver in the intersecting street will look left for oncoming traffic and may not see you.

Coach John Hughes earned coaching certifications from USA Cycling and the National Strength and Conditioning Association. John’s cycling career includes course records in the Boston-Montreal-Boston 1200-km randonnée and the Furnace Creek 508, a Race Across AMerica (RAAM) qualifier. He has ridden solo RAAM twice and is a 5-time finisher of the 1200-km Paris-Brest-Paris. He has written over 40 eBooks and eArticles on cycling training and nutrition, available in RBR’s eBookstore at Coach John Hughes. Click to read John’s full bio. This article comes from Road Bike Rider

New Beginnings, Exciting Activities, and Your Voice at CRW!

Wheel People — Fri, 29 Dec 2023 22:18:14 GMT

Dear CRW Family,

As your president, it's my pleasure to connect with you as we embark on this year's journey. Our club is a tapestry of shared experiences, and each of you plays a vital role in enriching this community.

Introducing Demographic Information in Member Profiles

In our continuous effort to celebrate our diversity and cater to all members, we've added a demographic information feature to our profiles. This update is more than just data collection; it's about understanding and appreciating the unique perspectives each of us brings to CRW. Please take a moment to update your profile, as it helps us create a more inclusive and tailored experience for everyone.

Your Voice Matters: The CRW Member Survey

This year, your input is more critical than ever. We have launched a member survey to gather your thoughts, preferences, and ideas. This survey is a cornerstone of our planning process, ensuring that the future of CRW resonates with your aspirations and needs. I cannot stress enough how valuable your feedback is. Please take a few minutes to fill out the survey and help shape the future of our club.

Zwift Rides: Our Virtual Community Thrives

Our virtual rides on Zwift have been a phenomenal success, thanks to the unwavering dedication of Martin Hayes and John O'Dowd. If you are interested in leading Zwift rides, reach out to John O'Dowd. These rides are not just about staying fit; they're about staying connected. Let's keep the momentum going!

Winter Challenge: Celebrating Our Resilience

The Winter Challenge is in full swing, and it's incredible to see the enthusiasm and participation. A big shout-out to Harold Hatch and John O'Dowd for bringing this thrilling event to life. So far, over 30 members are participating. Remember, it's not just about the prizes; it's about the community spirit and personal triumphs.

Looking Forward

As we progress through the year, let's remember that our journey is about more than just cycling. It's about growth, community, and shared experiences. We have several exciting initiatives coming up, and I am eager to share these with you in due time.

In closing, thank you for being the heart and soul of CRW. Your energy, ideas, and passion fuel our club's success. I look forward to your survey responses and to another fantastic year of cycling together.

Stay safe, stay connected, and keep riding!

Warm regards,

Randolph Williams

President, Charles River Wheelers

Fueling Tips for Single and Double Workouts - The Athlete's Kitchen

Wheel People — Fri, 29 Dec 2023 21:53:29 GMT

Fueling Tips for Single and Double Workouts

As one coach aptly stated, "Too many athletes show up for training, but they don't show up for meals. They might as well not show up for training." So true! Pre-exercise fueling makes a big difference in terms of how well athletes can enhance their performance. Food eaten within the hour before exercise does get put to good use, helping athletes train harder and longer. (It also helps curb post-exercise hunger/sugar cravings.)

You can only train at your best if you are well-fueled on a daily basis. Yet too many athletes wonder what (and if) they should eat before exercise. Rowers want to know what to grab (if anything) as they roll out of bed and head to the boathouse. Triathletes ask about how to fuel for their second workout of the day. Runners want a pre-exercise snack that will not cause intestinal distress.

No one pre-exercise food is best for all athletes. Hence, you want to experiment to learn which foods settle best in your body. Here is some guidance for planning effective pre-exercise fueling.

First off, take steps to train your gut (not just your heart, lungs, and muscles).

I've talked to many athletes (particularly in running sports) who purposefully choose to not eat within hours of exercise as a means to avoid gastro-intestinal (GI) upset. While this may seem like a good idea for the short term, it's a bad idea if you want to optimize performance for the long run.

The intestinal tract is trainable and can digest food during exercise that lasts >30 minutes. (The gut shuts down during short, intense bouts, so plan to eat 2 to 4 hours in advance of those workouts!) To train your gut, start by nibbling on 50 to 100 calories of crackers, pretzels, or any simple-to-digest carb within the hour pre-exercise. Once your GI tract tolerates that snack, titrate the calories up to 200 to 300—maybe a packet of oatmeal, a granola bar, or an English muffin (with some peanut butter on it for longer-lasting energy). Experiment with a variety of fruits (applesauce), vegetables (sweet potato), and grains (leftover pasta) to learn what works best for your body. You are an experiment of one.

For some athletes, GI distress can be caused by the inability to thoroughly digest specific types of carbohydrates called FODMAPS (Fermentable Oligo-, Di-, Mono-saccharides And Polyols). Common sources of FODMAPs include garlic and onion (found in the spaghetti sauce & garlic bread often enjoyed the night before a big work-out), as well as apples and raspberries. For more in-depth FODMAP information, visit http://www.KateScarlata.com.

Meal timing matters. When you eat matters as much as what you eat.

Too many athletes eat backwards. That is, they undereat during the active part of their day, only to consume a huge meal before going to bed. Two standard excuses for skimpy daytime fueling include:

#1: "I look forward to a big dinner. That's when I finally have time to relax and reward myself for having survived yet-another busy day."

#2: "I want to lose weight. I can stick to my diet at breakfast & lunch, but I blow it at night. Evening eating is my downfall."

If either scenario sounds familiar, think again. You are going to consume the calories eventually, so you might as well plan to eat them when they can be put to good use.

Morning exercisers want to eat part of their breakfast (granola bar & latte) before they workout and then the rest of their breakfast afterwards (oatmeal, banana & PB). They then want to plan an early hearty lunch at 11:00ish and a second lunch/hearty snack at 3:00ish. The goal of the second lunch is to both fuel the upcoming workout and ruin the appetite for dinner so they can then enjoy a lighter dinner—and likely better sleep than if they had stuffed themselves with a big meal.

Athletes who do double workouts really want to eat a hearty early lunch to refuel from the morning session and prepare for the second (afternoon) session. They'll have 4 to 5 hours to readily digest lunch before they train again.

You might need to plan time to eat.

Busy athletes who juggle work/school and double workouts often complain they have no time to eat. Sometimes that is true and sometimes they choose to sleep a few more minutes (leaving no time for breakfast) or keep working on a project (leaving no time for lunch).

Those are both choices. They could have chosen to make fueling more of a priority.

If you struggle with finding time to eat, plan ahead and schedule lunchtime in your daily calendar, or set an alarm for a 3:00 pm snack before your 4:00 pm workout. Maybe you can convert your coffee into a latte, grab a banana, or eat an energy bar while driving to the gym, walking to school, or reading email?

Anything is better than nothing.

If you go from work (or school) to afternoon workout, the extra-large lunch will offer fuel for an energetic after-noon workout. Alternatively, plan to have a 3:00 Second Lunch readily available (apple +cheese+ crackers; half or whole PB & J sandwich; yogurt + granola + banana).

Any fuel—even cookies or candy—is better than exercising on empty. You'll perform better after having enjoyed a sweet as opposed to having eaten nothing. (Research suggests sugar/candy eaten within 15-minutes pre-exercise can actually boost performance and not simply contribute to a sugar "crash.")

Final thoughts: For athletes, every meal has a purpose. You are either fueling up to prepare for exercise, or you are refueling afterwards to both recover from the work-out and prepare for your next session.

Fueling properly takes time and energy. You need to be responsible! Do not brush off meals and snacks as if they are optional inconveniences in your busy day.

Proper fueling requires time-management skills, particularly for students and athletes doing double sessions. You want to schedule time (rest days? weekends?) to food shop and batch-cook so you can have the right foods in the right places at the right times. You always find time to exercise; you must also find time to fuel properly.

Nancy Clark MS RD CSSD counsels both fitness exercisers and competitive athletes in the Boston-area (Newton; 617-795-1875). Her best-selling Sports Nutrition Guidebook is a popular resource, as is her online workshop. Visit NancyClarkRD.com for info.

The Athlete's Kitchen

Anti-Aging: I'm Bummed

Wheel People — Fri, 29 Dec 2023 21:30:14 GMT

Anti-Aging: I’m Bummed

By Coach John Hughes

Yesterday I went to the Y; my first time in a gym since the start of the pandemic. Argh. Despite working out in my home gym I’ve lost strength.

I’m reminded of the saying, “He who represents himself in court has a client for a fool.” He who coaches himself …

I’ve invested in multiple dumbbells and a bench I can adjust from flat to two different inclines. I have multiple different full body exercises and depending on the day I do different ones. What happened? Why have I lost strength?

I’ve made a set of life choices. Not bad choices but they were the priorities for my time.

In the fall of 2019 we sold the big house near Boulder, CO, downsized and bought one in Tabernash, CO with great mountain biking, hiking, downhill and cross-country skiing and snowshoeing. But we only have three paved roads: US 40 and two county roads so I mostly ride trails and gravel.

Several months later we were in social isolation. With great outdoor activities here, our cardio actually improved. We also had lots of projects in the new house, which was about 90% finished. I have a full set of hand and power tools and like doing projects. I did lots of fire mitigation, which I described in this column: Anti-Aging: The Full Body Workout

And of course, I chopped firewood and shoveled snow. But I wasn’t working out as regularly in the gym.

After I got home from the Y, I started thinking. I couldn’t lift as heavy weights as before, but I’m still fit for activities of daily living like those above.

My wife and I bought a tandem kayak the summer after moving here and paddle several days a week. We enjoy watching the osprey, raptors who eat fish. They arrive in the spring to their nests high in the trees on the islands. Then the chicks appear, peaking over the edge of the nests. And learn to fly and dive to catch fish. We enjoy our peaceful new activity together. We go on camping trips with friends to state parks with lakes. By kayaking I built upper body endurance, but not strength.

Then I got the eBike, which I love. I can ride harder trails, still working hard but not suffering quite as much. And I can ride the hilly dirt roads for several hours. But I don’t ride for as much time or as many miles as I rode regularly on my Merlin road bike around Boulder. Historically I’ve climbed passes over 11,000 feet on my Merlin. This year no passes.

I’m also engaging in volunteer activities:

We’ve joined the Grand County Wilderness Group, whose mission is to help people to enjoy the wilderness responsibly. We’re at trailheads on weekends to answer visitors’ questions and advise how to hike and camp in ways that don’t disturb the environment. This past year the group helped 21,000 visitors at Monarch Lake alone. I’m on the Board and we’re working on a strategic plan for the group — important but time consuming.

I lead discussion groups on foreign policy at the library. Next month we’ll discuss the Ukraine — I’m reading the background book now. I enjoy the intellectual discussions and they help keep my brain sharp.

I participate in the Grand County Community of Writers. I’ve been writing and editing non-fiction since the 1980s. These authors bring short stories and progressive chapters of novels. I’m learning about character development and pacing. Fascinating.

These volunteer activities bring richness to my life but take time away from exercise.

How to reconcile all of this?

Am I a dilettante, dabbling in different activities? I prefer to think of myself as a Renaissance man.

Reflecting on the last four years since we moved to the mountains, I don’t regret any of the choices I’ve made. I was an excellent ultracycling racer. I liked training 10, 15 and even 20 hours a week. I enjoyed the multi-day events. But all the training started to feel like a job and I’d peaked as an ultra-racer.

Now I’m a pretty good mountain biker and cross-country skier with loads of room to improve in both sports. I feel challenged in ways I didn’t toward the end of my ultra career.

I’m working on specific weaknesses:

A truck hit me in 1989 on a training ride for the Race Across America. Among other injuries, my right rotator cuff was irreparably torn. It hurt paddling the kayak. A PT taught me exercises with stretchy cords and this past summer I could kayak pain-free.

We had great snow last winter and I cross-country skied 93 days. And developed an overuse injury: I strained my left glute. The PT gave me a set of exercises this summer and I’ve strengthened both of my glutes and the muscles they connect to.

Cross-county skiing involves putting most of my weight on one foot, pushing down and back with that foot against the snow and quickly shifting my weight to the other ski and gliding forward. The more I can transfer my weight from side to side the better I ski, which requires balance. I bought a balance board and I can easily balance four and five minutes. I even stand on it while washing the dishes. Four years ago I thought two minutes was great.

I am improving in ways that are important to me. I don’t have as much pure strength as four years ago but I have better functional strength for the activities I enjoy.

This quote by Hunter S. Thompson sums up my attitude, “Life should not be a journey to the grave with the intention of arriving safely in a pretty and well preserved body, but rather to skid in broadside in a cloud of smoke, thoroughly used up, totally worn out, and loudly proclaiming ‘Wow! What a Ride!’” ― The Proud Highway: Saga of a Desperate Southern Gentleman, 1955 – 1967

The temp is up to 20F. Time to put on my woolie long underwear and ski clothes. If I get going very fast descending on my skinny skis, I get scared, sit down and use my butt as a brake. Today I’ll do descending drills and then ski an easy course to build my endurance.

Thanks for reading.

Blood Tests to Predict Who Will Live to 100

Wheel People — Fri, 29 Dec 2023 21:15:57 GMT

Blood Tests to Predict Who Will Live to 100

By Dr. Gabe Mirkin

A study of 44,000 Swedish adults, 64 to 99 years of age, followed for up to 35 years, found that 2.7 percent (1,224) lived to their 100th birthday (Geroscience, Nov 4, 2023). Among the 1,224 centenarians in this study, 84 percent were women. The researchers wanted to find out which blood tests (measures of metabolism, inflammation, liver function, kidney function, anemia, and nutritional status) would appear to predict longevity.

They found that from their 60s onward, the centenarians:

had lower blood sugar levels (prevention of diabetes)
had higher Iron and lower iron binding capacity (prevention of anemia)
had higher cholesterol (avoiding malnutrition from not eating enough food)
almost never had extremely high or low values on any of the lab tests
had lower blood levels of waste products filtered from the blood by the kidneys (creatinine and uric acid – markers of inflammation, an overactive immune system that can damage cells and shortens lives)
almost never had abnormally high liver function tests (aspartate aminotransferase, gamma-glutamyl transferase, alkaline phosphatase, lactate dehydrogenate)

Other Studies on Centenarians

A study of people ages 90-101 in rural Southern Italy found that they were more optimistic and resilient to depression, had strong work ethic, were close to their families, were religious and had purpose for living (International Psycho Geriatrics, January 2018;30(1):31 -38).

Another study found that when compared to people who did not reach 100, centenarians had fewer disabilities, comorbidities, and hospitalizations earlier in life (J Gerontology, 2021;76(1):157–163; Aging Cell, 2009;8(3):270–276; J American Geriatrics Soc, 2016;64(8):1583–1591). They also had better cognitive function.

Level of fitness predicted a long life far better than how much time a person spent sitting (Mayo Clinic Proceedings, October 18, 2016). Heart-lung fitness is the ability of the heart and lungs to provide oxygenated blood to contracting muscles for prolonged periods. The authors found that people who spent 12-13 hours sitting each day were 75 percent more likely to have heart attack risk factors (high blood pressure, obesity, diabetes, high cholesterol, high waist circumference, high triglycerides, reduced good HDL cholesterol, high blood pressure, and high fasting blood sugar levels). The most fit people were more than 40 percent less likely to have abnormal heart attack risk factors, even if they sat for 12 to 13 hours a day and did not meet the criteria for the recommended amount of exercise. People who exercised, but were not physically fit, were not protected from the heart attack risk factors. Exercisers lived significantly longer than non-exercisers and suffered far fewer heart attacks (Journal of Public Health, Oct 31, 2016). Older people who moved around lived longer than those who were consistently sedentary, and sedentary older people who became more active lived longer than those who remained sedentary (Med Sci in Spts Ex, Aug 2013;45(8):1501-1507).

A study of 116,043 European men and women, followed for 15 years, found that of 16 different lifestyle profiles, four were associated with the greatest disease-free life years (JAMA Intern Med, April 6, 2020): absence of obesity, never smoked, exercised regularly, and drank no more than a moderate amount of alcohol.

Harvard researchers found that adopting five healthy habits could extend life expectancy by 14 years for women and by 12 years for men (Circulation, 2018;345:345): eating a diet high in plants and low in fats, exercising at a moderate to vigorous level for several hours a week, maintaining a healthy body weight, not smoking, and consuming no more than one alcoholic drink a day for women and two for men.

Living with a person who practices a healthful lifestyle increases your chances of practicing a healthful lifestyle (Genetics, November 1, 2018;210(3):1109-1124). Parents’ healthful lifestyles can change their genes so that they pass on more healthful genes to their children (Epigenomics, Jun, 2011;3(3):267–277). This process is called epigenetic modification. Mothers who live to their 90s with a healthy lifestyle are far more likely to have healthy daughters who live to their 90s (Age and Ageing, Nov, 2018;47(6):853–860).

Having more strength and larger muscles is associated with a longer lifespan (BMJ Open, August 10, 2022). Weak handgrip strength predicts risk for death: Testing a patient’s handgrip strength can be used as an additional test to predict how long an older person will live.

My Recommendations
If you want to live to 100, it helps to have parents who live long lives, but you have more influence on ways to prevent disease and prolong your life with healthful living habits (Immun Ageing, Apr 5, 2016;13:12). You can get tests to measure your risk factors for known life-shortening diseases, but I think it is more important to work on your lifestyle:

exercising every day
working actively to control excess weight
eating a healthful, primarily plant-based diet that includes a variety of vegetables, fruits, nuts, whole grains, beans and other seeds
avoiding smoke
restricting alcohol
trying to avoid harmful pollutants and industrial chemicals

Time for a New Helmet?

Wheel People — Fri, 29 Dec 2023 21:01:21 GMT

TIME FOR A NEW HELMET?

John Allen

I wouldn’t be without: a helmet. I remember when they swept into use in CRW in the mid to late 1970s, following a couple of crashes which club members survived nicely while ruining their helmets. And for over a decade, CRW policy has required helmets on the club’s rides. I have had to replace three helmets over the course of my bicycling career, but I still get by with the same brain.

Thankfully, standards have been established – actually, over the years, a series of several standards – which define the required performance of a helmet. The current standard is from the U.S. Consumer Product Safety Commission. Any helmet sold as a bicycle helmet in the USA must meet this standard.

Yet there are still differences in helmet performance. Sometimes fashion and safety are at odds. Specifically, a helmet with an aerodynamic or quasi-aerodynamic tail, emulating an all-out road-racing helmet, poses a greater risk of neck injury than one which is rounded. But on the other hand, air circulation is important in hot weather, and many rounded helmets are skateboard-style helmets without as effective venting as typical bicycle helmets.

If you are in the market for a new helmet, try to find one which is well-vented, has a rounded exterior and is in a bright, conspicuous color. There has been a trend toward more rounded profiles over the past few years (as of 2020). Strap slippage is still an issue, so check for locking strap adjusters. And of course, the helmet must fit.

The helmet market is highly competitive, and saturated, so manufacturers try to come up with new selling points. One is the idea that helmets deteriorate and should be replaced after 5 years or less. This claim has been subjected to testing, and the result was, on average, that a helmet’s effectiveness decreased by 0.7 percent per year. Your 10 year old helmet, if not crashed or otherwise damaged, would be, on average, 7% less effective. The helmet which I wear most often is old enough that its yellow exterior has begun to fade toward white, and has been the object of sales pitches at more than one bike shop! I’ll replace it someday, for sure, but not just yet.

Three developments in helmets in recent years have received a lot of publicity.

One is the Swedish Hövding “airbag” helmet. How nice, a helmet which doesn’t even sit on top of your head. Your hair can blow in the wind. The Hövding sits like a collar around your neck until it deploys in response to what it determines is your falling off the bicycle. But – wait a minute. It won’t deploy to mitigate a direct impact with a car, or a wall, or an overhanging tree branch. And having an explosive device near the carotid artery and the ears might not be such a great idea. Scratch that.

A second development is the so-called “MIPS” helmet, which is designed to rotate slightly on your head in case of an oblique impact. The idea is to reduce rotational stresses on the brain inside the head – a valid concern in and of itself. But – the scalp covers the skull a bit loosely and any helmet will rotate, so the usefulness of this feature is debatable. Testing has shown no improvement, but a manufacturer’s representative disagrees. Most important is for the helmet to have a round, smooth, slick outer surface so it will slide in an oblique impact.

And the third development of note is the so-called “WaveCel” helmet, which uses a plastic mesh to replace part of the expanded polystyrene form impact-absorption material of a helmet. This also allows some rotation, and is the object of disputed claims. One has been that a WaveCel helmet is 48 times safer than an ordinary helmet. How this could be measured or would even be possible, given that the distance over which the liner compresses to soften an impact is not greater, escapes me.

The MIPS and WaveCel helmets meet the standards, but with their newness and promotion, they are expensive. Also, we are beginning to see “smart helmets” with embedded LED lights and other enhancements. Some may pass the test of time. As I said, I am still wearing my faded helmet, I have a good friend who could afford an expensive helmet but bought a $7 helmet at Walmart. It has to meet the same standard!

I could say more, but I don’t have to. The Web site https://helmets.org offers a very thorough and up-to-date look into bicycle helmets. The site includes information on helmet types, design, performance and choices; shapes and sizes for different heads, cleaning, disinfecting and delousing, test reports, you name it. It is recommended reading.

John Allen is CRW Safety Coordinator.

President's Message: December 2023

Wheel People — Tue, 28 Nov 2023 11:50:00 GMT

By Ed Cheng

As my two year term is nearing its end, I am pleased to be handing the reins to the capable hands of Randolph Williams. Randolph is a long-time member of the club who has had a role in many of the recent accomplishments of the club, including the adoption of new election rules and policies, the transition to a new web site, and the adoption of the code of conduct policy. I am confident that Randolph will successfully lead the club as its next president.

I would like to thank the Members for the privilege of leading the club for the past two years. I would also like to thank the Board and volunteer officers. I have enjoyed working with them and developing friendships as we worked through the club's challenges. The club is very lucky to have this group of hard working volunteers who have been dedicated to the club with good humor and cheer.

Be sure to get in your training and base miles done this winter, and to come out in numbers when the outdoor riding season resumes in the Spring. Happy Holidays to all.

CRW Has A New President for 2024

Wheel People — Mon, 27 Nov 2023 23:20:50 GMT

By WheelPeople Editors

Randolph Williams is an enthusiastic and dedicated cyclist with a passion for promoting diversity and inclusion within the cycling community. As President-Elect of Charles River Wheelers (CRW), he is poised to bring his leadership skills, innovative spirit, and unwavering commitment to equity to the organization.

Having begun his cycling journey 20+ years ago, Randolph continues to find joy in the physical challenge, the mental focus, and the camaraderie that cycling offers. As a dedicated PMC rider for the past 8 years, he has impressively raised over $70k to fight cancer. His love for long-distance riding is evident in his frequent cycling trips from home to Montreal and back.

As President-Elect of CRW, Williams envisions a future where cycling truly reflects the rich diversity of the community it serves. He aims to foster an inclusive environment where all cyclists feel valued and empowered to pursue their passion for the sport. His leadership extends to his role as co-founder along with Lisa Najavits and president of the New England Cycling Coalition for Diversity (NECCD), a group advocating for diversity, equity, and inclusion in biking.

Beyond his cycling endeavors, Williams is a successful and respected technology transformation professional with over 25 years at Fidelity Investments. In the past year, he applied his skills to completely overhaul the club's website. This endeavor not only modernized the online presence of CRW but also improved user experience, making cycling resources and club information more accessible to a broader audience. His entrepreneurial spirit and dedication to innovation have earned him a reputation as a trusted, respected leader with a collaborative approach and ability to inspire others.

When not on the bike or immersed in his professional pursuits, Williams finds fulfillment in traveling, roller skating, and watching sci-fi films with his wife Lisa, and daughter Sierra. Randolph and his family reside in Winchester.

Winter Ride Challenge.

Wheel People — Sat, 25 Nov 2023 22:26:46 GMT

By John O'Dowd

"The best time to train for an event was 6 months ago" or so the saying goes. Well, if you start training now, you'll be in great shape for summer!

CRW wants to help you get ready for the 2024 season by once again offering our winter ride challenge.

This year the challenge is time based; how many hours can you ride between December 15th to March 15th? We have three levels of accomplishment:

25 hours: Recreationalist

50 hours: Weekend Warrior

100 hours: Racer

Anyone who reaches any of these levels is entered into a raffle for some cool prizes. We're giving out bike lights, ear buds, and official CRW gloves. Five entrants from each level will win a prize.

We count both outdoor and indoor riding.

To log your miles:

Log into the crw.org website,

Click on your name at the top of the home page,

Click on Edit Profile,

Scroll down to the Time and Mileage Tracker and enter the numbers of hours of your latest ride in this field:

Scroll to the bottom and save.

Raffle drawing will be at the end of March. By then you'll be ready to tackle a new cycling season. Note this is all based on the honor system, and we are comfortable that you will all abide.

Embrace the challenge!"

Food Shaming

Wheel People — Sat, 25 Nov 2023 12:32:56 GMT

By Nancy Clark

Once upon a time, food used to be one of life's pleasures and athletes would eat with gusto. Today, food has become a source of anxiety—Will it ruin my health? Make me fat? Hurt my performance? Food has also become a source of shame—I shouldn't have eaten so much. I eat well during the day but I'm so bad at night. I'm afraid I'll eat too much pie at Thanksgiving.

A survey of Gen Z-ers (ages 11-26; born between 1997 and 2012) indicates 60% feel pressure to eat in a way that shows others they eat "healthy." These student athletes and recent grads —many of whom are fitness exercisers and athletes—feel pressure from social media, if not from their parents, peers, and teammates, to choose a perfect diet (i.e., no chips, cookies, burgers, etc.). And then the binge-eating and sneak-eating happens: shame, guilt, embarrassment.

At the 2023 Food & Nutrition Conference & Exposition (FNCE) of the Academy of Nutrition and Dietetics (the nation's largest group of nutrition professionals), food shaming was a hot topic. (This topic that is near and dear to the hearts of most registered dietitians (RDs), given "everyone" seems to scrutinize what we eat. Ha!) Food shaming happens not just among athletes at team meals, but also at family dinners, school lunches, and office coffee breaks. Maybe you, too, have experienced shame-producing food situations where you felt like you did something wrong because you ate, let's say, a sandwich (tsk, tsk) at a team meal, while your teammates ate lettuce leaves?

Athletes can easily end up feeling awkward, inadequate, and embarrassed about their food choices. As one runner shared, "After visiting xxx college for a weekend, I decided against going there because the women on the track team nibbled on only dry salads with grilled chicken for lunch and dinner. I felt very awkward as I refueled my tired muscles with a plateful of pasta with meat balls."

Unfortunately, in today's world, we live with a lot of morality around food. Morality can easily spoil one's peaceful relationship with food. Athletes who have been food-shamed start to focus on eating only (society-defined) "good" foods and eliminate the "bad." Consequences of being food shamed include feeling bad about themselves, a desire to eat alone, and increased self-criticism of perceived body flaws. ("No wonder I'm so fat. I should eat better...) The more shame athletes feel about their food choices, the more likely they are to restrict what they eat and cut out "white" foods, fast foods, and all fun foods. This can become a slippery slope into disordered eating, if not an outright eating disorder.

While many athletes might wish they could "just eat normally", they often hold too much shame to seek guidance from the healthcare professional who could help them: a registered dietitian (RD) who is board-certified in sports dietetics (CSSD). If they feel guilty, anxious, and vulnerable regarding their food intake, they'll fear being judged. "I would feel too embarrassed to honestly tell a dietitian about what I eat..." If that holds true for you, rest assured, a professional RD will not make hurtful or judge-y, guilt-inducing remarks. (Most RDs have been food shamed themselves for enjoying fun foods, tsk-tsk, like Thanksgiving pies and holiday cookies. They understand how uncomfortable it can feel.)

Food-shamed athletes prefer to eat alone, deprive themselves of their "unhealthy" foods—and end up shamefully over-eating them at a time of weakness. According to FNCE speaker Tammy Beasley RD, shame thrives in secret, lonely places of over-indulgence. The RD's job is to transform that shame into self-compassion and self-kindness; to let athletes know they are not alone; they are not the only humans who have devoured a pint of ice cream in one sitting.

Solutions: To derail the cycle of food shaming, we need to abandon food morality. Food is fuel; it is not good or bad and what you eat does not determine if you are good or bad. Your goal is enjoy a balanced intake of a variety of nutrient-dense foods with some fun foods included. Please stop scrutinizing and "perfecting" your food intake. Instead, focus on fueling for optimal performance. Trust that eating bread and pasta will not result in your body exploding into obesity, but rather will fuel your muscles and enhance your athletic ability. A cookie or two will not ruin your health forever.

Social media is the number one instigator of food shaming. Given almost all of us use social media, and 57% use it more than 5 hours a week, we can see how food shaming can spiral out of control. Instagram photos with "healthy foods" can easily make anyone feel bad about choosing "imperfect" foods with less nutrient density. Hence, a good place to stop food shaming is at the source: limit the time you spend scrolling through endless triggering posts—and stop following triggering influencers.

Moving forward

Three tips to help transform your "shameful" eating into pleasurable fueling include:

• Let go of being a perfectionist and enjoy being human, like the rest of us. Stop trying to eat a "perfect diet." An excellent diet will do the job. The goal is 85-90% quality-calories and 10-15% "whatever", such as an apple some days, and apple pie on other days.

• An excellent sports diet can include some "evil" sugar. No need to avoid all sweets and treats! The US Dietary Guidelines allow for 10% of total calories to come from added sugar. That's 240 to 300 calories (60-75 grams) of added sugar per day for most athletes, if desired. That's the amount of sugar in 3 gels, 36 ounces of sport drink, or 24 gummi bears. Sugar in any form helps (re)fuel muscles during and after a hard workout.

• Enjoy a satisfying breakfast and lunch. Stop eating when your body feels content, not just when the food is gone, you think you should, or you're feeling ashamed because you are eating more than your peers. Adequate daytime meals can curb afternoon and evening (shame-inducing) binges.

•Finally, bring fun back into your food-style. Yes, please shamelessly enjoy fun foods like Thanksgiving pie and Grandma's special holiday cookies, keeping balance and moderation in mind.

Nancy Clark MS RD CSSD counsels both fitness exercisers and competitive athletes in the Boston-area (617-795-1875). Her best-selling Nancy Clark's Sports Nutrition Guidebook is a popular resource, as is her online workshop. For more info, visit NancyClarkRD.com.

-- Nancy Clark, MS RD CSSD Sports nutrition counselor Nancy Clark's Sports Nutrition Guidebook, 6th Edition www.nancyclarkrd.com (Books, presentations, blog) Twitter: @nclarkrd Office: 1155 Walnut St., Newton Highlands, MA 02460 Phone:617-795-1875 "Helping active people win with good nutrition." Secretary, Professionals in Nutrition for Exercise and Sport (PINES) www.PINESNutrition.org

Safety Corner: Safety Cameras

Wheel People — Thu, 23 Nov 2023 23:12:10 GMT

What can a camera do for you? Or radar?

I recently heard of a cyclist who is recovering from a hit-and-run collision. The cyclist wishes that he had a video camera to record a license number. And (though I heard this second-hand), he wishes that he had the camera for his safety. I know another cyclist who runs front and rear cameras every time he rides. He says the same thing about safety.

How might a camera increase your safety? Well, other road users might notice that you have a camera, and be more careful. But, cameras are small and might not be noticed. You might want to have a big sign on your back: “warning, security cameras in use.”

Cameras can help to point the finger of blame in the event of a crash. This goes too often though with a victim mentality, that crashes are unavoidable. Videos reflecting this perspective are all over the Web site of Cycliq, which specializes in cameras designed to record crashes. Better cycling skills could have prevented most of these crashes. Cycliq promotion states that “We're on a mission to make cycling safer and give you peace of mind when you're on the bike.” They could give you peace of mind that you will recover in a lawsuit or insurance claim.

Why not expand the tech? Linking a rear-view camera to a smartphone on the handlebar could give you a small rear view, without the need to look back. Just remember to look up for the traffic ahead! Video displays integrated into eyeglasses will probably be next.

After I have said all this, are you wondering how it is that my Safety Corner articles include so many videos?

Indeed, I have four high-definition action cameras. I could ride with cameras pointing forward and back, left and right! That’s a thought! The two older ones which don’t automatically deshake video haven’t been getting much use. I could fix the shake in post-production though.

Usually I can’t be bothered with all the tech. It’s already enough of a hassle to change into the right clothing –a jersey and shorts for a summer recreational ride, or layers for a winter errand – also the helmet and gloves. I have shredded a cycling glove on pavement more than once, leaving the palm of a hand intact.

I could have taken quite a few license-plate numbers over the years, of vehicles whose drivers are behaving badly in one way or another. But, the hassle…I use front and rear cameras on special occasions, when I have something I want to show. It is worth the trouble to me then.

One is on my helmet, the other on a rear rack that can clamp onto any bicycle, even a borrowed or rented bicycle when I travel. I have bolted a quick-release camera mount to that rack. I can stow my rear camera in a waist pack when I park the bicycle, and I bring the front one with my helmet.

Oh, I did happen to shoot video of one crash. My intention was to point out design issues with a shared-use path, and I got to show more than I had planned on.

It’s nice to feel protected and safe. Fine, run cameras all the time if you can afford the several hundred dollars, and you can manage the tech, and it makes you feel better.

But also, my helmet carries a little rear-view mirror, and a glance into it every few seconds keeps track of what is happening behind me in real time. It’s more informative than expensive Garmin radar and it’s cheap. You may read more about mirrors in my Safety Corner article on page 5 of the February, 2018 Wheelpeople.

Looking Back 20 Years

Wheel People — Wed, 22 Nov 2023 16:34:59 GMT

By Eli Post

It was just a weekend ride, but so popular that it became a very successfull fall century, which lasted many years up to the present day. At the Cranberry Harvest Ride we had more “thank you” and “great ride” and “beautiful route” comments then we can recall in quite a while. The ride was on roads that are not common for CRW with gorgeous landscape full of cranberry bogs, lakes, farms, woods, and the flattest terraine in southern MA.

The ride was developed and orchestrated by Bob Wolf who emphasized that he could not have done this alone. In the spirit of “it takes a village” there was input and effort from well over a dozen folks in the CRW community. The area was new to the club and there were multiple scouting missions to work out and fine tune the routes including checking out the various food and rest stops.

The ride has become a CRW Classic.

Weak Muscles Predict Dementia

Wheel People — Wed, 22 Nov 2023 06:44:02 GMT

By Doctor Gabe Mirkin (This article is curtesy of Dr. Mirkin)

A study of 1275 people found that those who had very weak hand grip strength had signs of accelerated aging, as measured by deterioration of the DNA in their cells (J Cachexia, Sarcopenia and Muscle, Feb 2023;14(1):108-115). The authors of this study cited earlier studies showing that grip strength appears to be a better predictor of life expectancy than blood pressure. Muscle weakness also predicts increased risk for:
• physical disability in older people (J Nutr Health Aging, 2018;22:501-507; Ethn Health 2017;26:1-12)
• long-term disability and development of chronic diseases (Exp Gerontol, 2021;152:111462)
• dementia (Clinical Interventions in Aging, July 5, 2018;13)
• cancer (Cancer Med, Jan 2022;11(2):308-316)
• heart attacks (J of Epidem & Comm Health, Nov 11, 2020;74(1):26-31)
• premature death (J Am Med Dir Assoc, May 2020;21(5):621-626.e2)

Five percent of people in their seventies, 25 percent in their eighties, and almost 40 percent of people in their nineties suffer from some level of dementia. One study of more than 5000 people, average age over 70, found that low muscle size is associated with increased risk for dementia (Age and Ageing, March 2017;469(2):250-257). Many studies show that excess belly fat is a major predictor for dementia, but lack of muscle size and strength appears to be an even stronger predictor of dementia than having excess belly fat (Clinical Interventions in Aging, July 5, 2018;13).

Home Test to Predict Risk for Dementia
You can get a simple Grip Strength Tester at Amazon and other retailers. A male’s average grip strength rating should be 105 or higher, while a woman’s average grip strength rating should be 57 or higher. I realize that a falsely weak handgrip test could cause needless concern. I recommend that if you are worried about your hand strength, check with your doctor who can order a more complete workup if needed.

You can expect to lose muscle size and strength as you age. Between 40 and 50 years of age, the average person loses more than eight percent of their muscle size. This loss increases to 15 percent per decade after age 75. The people who lose the most muscle usually are the least active, exercise the least and are the ones who die earliest. Older people who lose the most muscle are four times more likely to be disabled, have difficulty walking, and need walkers and other mechanical devices to help them walk (Am J Epidemiol, 1998; 147(8):755-763).

Your muscles are made up of thousands of muscle fibers, just as a rope is made up of many strands. Every muscle fiber is innervated by a single nerve fiber. With aging you lose nerves, and when you lose a nerve attached to a muscle fiber, that muscle fiber is lost also. A 20-year-old person may have 800,000 muscle fibers in the vastus medialis muscle in the front of his upper leg, but by age 60, that muscle would have only about 250,000 fibers. For a 60-year-old to have the same strength as a 20-year-old, the average muscle fiber needs to be three times as strong as the 20-year-old’s muscle fibers. You cannot stop this loss of the number of muscle fibers with aging, but you can enlarge each remaining muscle fiber and slow down the loss of strength by exercising muscles against progressive resistance (Experimental Gerontology, August 13, 2013).

My Recommendations
Strength training, aerobic exercise and a healthful diet can help to slow the frightening loss of muscle size and strength in people as they age (Clinical Interventions in Aging, August 6, 2015;1267-1282). I believe that everyone who is able should do some form of resistance exercises to increase their muscle size and strength. If you are not already doing strength training exercise, first check with your doctor to make sure you do not have any condition that may be harmed by exercise. Then see Resistance Exercise You Can Do at Home. I recommend that you hire a knowledgeable personal trainer at least for a few sessions to set up your home program and help with choices of equipment. I also recommend lifting light weights with more repetitions, because lifting lighter weights many times is less likely to cause injuries than lifting heavier weights a few times.

December 2023 Film Festival

Wheel People — Tue, 21 Nov 2023 21:15:11 GMT

By Eli Post

We preach safe riding continuously, and our advice should be taken seriously. There are too many accidents on our rides. However, there are expert riders who can take their bikes to new levels, and we should sit back and enjoy the fun.

There are two vidios here and one unfortunately comes with commercials which you will have to bear. As you watch, imagine yourself in that bike seat, and think of the skill required to manage the conveluted route: the narrow lanes, the dizzering heights, and the overall complexity of travel.

12 Common Off-Season Cycling Mistakes

Wheel People — Mon, 20 Nov 2023 21:32:45 GMT

By Coach John Hughes

Winter is here in the mountains of Colorado. This is the view out of my living room window. Last week I was zipping around on my bike. Now it’s time to wax my cross-country skis, pump up the tires on the trainer, and get out the dumbbells.

What should you do during the off-season? Avoid these mistakes:

#1. Lack of consistency.

When I was in my 20s I’d stop riding around Halloween. On Super Bowl Sunday I’d start training for the Davis Double Century, which was timed back then. Three months off the bike didn’t affect me much. Starting in about our 30s we lose fitness faster and consistency becomes more important. As a rule of thumb exercising three to four days a week is enough. If you’ve worn out many pair of cycling shorts then three days are sufficient. If you’re relatively new to the sport then four days are better.

#2. Not losing fitness.

Losing some fitness in the winter is fine. Even the pros take a short break. They don’t just lie on the beach. They stay active but don’t train specifically. After the break they start riding but with less volume than in the spring. You need to be consistent but don’t try to ride as much as you did earlier in the year. A week off the bike now and another week off the bike a couple of months later are good. You can read more here:

The Week Off the Bike

#3. Doing too much.

Each year Ray, Sam, Gary and I rode the Davis Double trying to go faster. Our goal was to finish in the top 100 so we’d be seeded at the front of the field the following May and could jump into a fast paceline. We followed Eddy Merckx’ advice: in order to improve, ride more. So we started training more. I lived at the base of the Santa Cruz mountains in California. Climbing in the rain wasn’t too bad but descending wasn’t. So I figured out a relatively flat century route and started riding centuries the first of the year. You guessed it. I was very fast for the Primavera century in April and burned out by the Davis DC a month later.

If you get out of bed, groan and keep delaying your training you’re doing too much.

#4 Not enough recovery.

If you’re an experienced roadie you need at least two recovery days a week and three are better. Active recovery on those days is fine. If you’re new to the sport then take three recovery days. For new roadies full recovery days are better than active recovery days.

#5 Mindless trainer workouts.

Properly designed trainer workouts can improve your cycling, but mindless ones sap your motivation with minimal benefit. A good trainer workout has a specific purpose. You can read more in this column:

13 Trainer Workouts With Maximum Benefit

#6. Too much intensity.

Intensity is like prescription medicine. The wrong kind, or the wrong dose, or the wrong frequency doesn’t make you better and may make you worse. Intensity workouts a couple of times a week are fine as long as you have at least two days recovery between each ride. You can read more in these columns:

#7. Wrong intensities.

Spinning classes and smart trainer workouts are good for motivation but often have you riding too hard. Effective intensity training is a pyramid. You should start with longish sweet spot efforts. After about a month you can step up the intensity with shorter efforts. You can read more in these columns:

#8. Counting miles.

Your cycling computer or smart trainer may tell you that you’ve ridden X miles. But you know from experience that a so-called 25-mile ride on the trainer is much harder physically and mentally than 25 miles on a summer day. Instead of counting miles, which doesn’t mean much, keep track of the number of days and how many hours you ride a week.

#9. No variety.

Riding for hours on sunny days is fun. Riding for hours outside in the wintery weather and indoors on the trainer isn’t fun. Here are 10 ways you can cross-train for aerobic fitness:

Cross Training for Cyclists

Weight bearing activity is important for strong bones. Eight of the ways of cross-training help your skeleton.

#10. No strength / resistance training.

Including strength training will improve your cycling come spring. Fortunately, you don’t have to join a gym or buy a set of dumbbells.

#11. Wrong weekly program / not enough recovery.

Above I explained you should only do intensity twice a week with at least two recovery days in between. You decide to add a couple of days of cross-training. Your cycling club has winter rides that include either a coffee break or lunch stop so you join them on Saturdays. Five days of aerobic exercise are enough and you know the importance of strength training so you include resistance training on your two recovery days. But then they aren’t recovery days. Do some of your strength training on days you cross-train or do moderate (not intensity) rides. This column explains the benefits of combining both cardio and strength and how to combine them into an exercise program.

Combining Cardio and Strength

#12. Neglecting non-cycling activities.

Flexibility and balance become more important as we age. These activities are good for your recovery days:

Motivation to exercise is easy when it’s warm and sunny; not so easy when it’s gloomy. Here are a couple of columns to help:

Resources

My eBook Productive Off-Season Training for Health and Recreational Riders explains in detail what you can do to become a better rider this winter. The book includes:

A 12-week off-season exercise program to keep you healthy during the winter months.
A 12-week, more intensive off-season program for recreational riders to build your endurance, power and speed, preparing for base training.

The 28-page Productive Off-Season is just $4.99.

If you’re in your 50s, 60s, 70s (like me) and beyond my eBook Off-Season Conditioning Past 50 includes recommendations for outdoor and indoor cycling, cross-training, circuit strength training, flexibility and core strength. I include a sample 12-week program incorporating all of these. I explain how to tailor the program to your own interests: health and recreation rider, club rider or endurance rider. You can also tailor the program if you have limited time to train or are a beginning cyclist. The 26-page Off-Season Conditioning Past 50 is just $4.99.

My 3-article Off-Season bundle includes:

Productive Off-Season Training with:
1. A 12-week off-season exercise program to keep you healthy during the winter months.
2. A 12-week, more intensive off-season program for recreational riders to build your endurance, power and speed, preparing for base training.
Gaining a Mental Edge: Using Sports Psychology to Improve Your CyclingMost cyclists can get greater improvement from investing some time each week in practicing mental skills than they could investing the same amount of time in training! I show you how.
Year-Round Cycling: How to Extend Your Cycling SeasonI give you six factors to successfully ride year-round, with in-depth information on all: 1) Goal-Setting and Planning; 2) Training; 3) Clothing and Equipment; 4) Nutrition; 5) Technique; 6) Motivation.

The 60-page Off-Season bundle is $13.50, a savings of $3.50 off the full price of purchasing all 3 articles individually.

Thanks to the CRW

Wheel People — Mon, 20 Nov 2023 12:00:20 GMT

By Harriet Fell

I want to thank the board of the CRW for honoring me with a life membership.

As a CRW member since 1976, the club has been important in my life in several ways and I’ll describe a few of those here.

I did not really enjoy CRW rides during my first few years as a member. I had ridden for 2 years with a club in France and we usually rode in a double paceline, taking turns with the pull, and we always chatted as we rode. We also always made a stop at a café along the route for an expresso. The rides were a pleasant social experience. The CRW style seemed to be “ride as fast as you can and then stand around and brag.” I was pretty fast back then but it just wasn’t the same kind of social experience as in my French club.

The first club century after I joined left from the Duck Feeding Area along the Charles river. I cycled to the start in a slight rain and the only person there was someone in a car who told me it had been canceled because of rain. I’d done my first 200k in freezing rain so I was surprised to see this century cancelled.

We didn’t communicate online back then and the CRW sent out a printed monthly newsletter listing the club rides and other cycling events. The first newsletter I received had a clip about a weekend rally in Newport, RI to be run by the Narragansett Bay Wheelmen. I packed up my bike and cycled from home in Newton Highlands to the hotel in Newport that was the base for the rally. Cycling with the NBW was more like my experience in France. We often rode double or in pelotons 3 or 4 abreast. There were more roads in Rhode Island where this felt safe than there are in eastern Massachusetts.

I didn’t have a car at the time so I couldn’t get to most of the NBW rides but I did go on a few that left from Diamond Hill Park, about 35 miles from home so cycling to and from a ride in addition to doing the ride made for a nice century. I met and rode a lot with Carl Drummond that weekend. He had been a pro board track racer in his youth and was still a very strong rider in his 60s. When he found out that I was interested in doing long rides, he got the club to run a couple of double centuries that I went on.

So, I want to thank the CRW for introducing me to the NBW.

In 1979, I met Harold Lewis. We met each other on the road as we both lived in Newton and used to go out on early morning rides. I got to know him and his family. One day he told me he was going to lead a CRW ride the next weekend and that I should go on the ride. As ride leader, he swept the ride as was common in the days before cell phones. So, I rode sweep with him. We were moving much slower than necessary riding pretty far behind the last participants. A few late arrivals passed us and I tried to get Harold to move faster and stay with them but he just wouldn’t pick up the pace. About an hour into the ride, the last of the late starters went zapping by and yelled a cheery “Hi” to Harold as he passed. I told Harold to get on my wheel because I intended to catch that one. I caught up to him and my first words to him were “You’re riding fixed gear aren’t you.” The rider was Sheldon Brown and we got married in December of that year. We went on a lot of CRW rides together and led many ourselves.

So, I want to thank the CRW for introducing me to my husband, Sheldon Brown.

After Sheldon died in 2008, I stayed a club member but rarely rode with the club. My cycling was mostly commuting with an occasional weekend ride or overnight trip. In my head, I was still riding long distances and had managed a century about once every decade since my return to the US in 1976. I retired in 2015, the month I turned 71 and I was determined to get back to cycling. I also started doing volunteer work for the CRW. I felt cycling had been an important part of my life and it was time for some payback. I have really enjoyed doing this work. It’s been a great chance to meet other cyclists chatting while we work. I, like most cyclists I’ve met, like to talk about cycling and hear about other people’s times on the road. I’ve gotten back to getting in over 5000 miles most years as well as a few centuries and 200k rides each year. I do these on my own and then I don’t feel left out when I help run club centuries instead of riding them.

So, I want to thank the CRW for letting me work as a volunteer and for letting me serve on the board.

Now that I have moved to Oakland, California I hope to hook up with cyclists out here but if/when I get a bicycle set up on a trainer in my apartment, I hope to put my life membership to use by joining some of the club’s Zwift rides.

Thanks for everything.

-- Harriet Fell

President's Message November 2023

Wheel People — Wed, 01 Nov 2023 15:56:53 GMT

BY Ed Cheng

CRW has wound down the 2023 riding season with a hugely successful Cranberry Harvest Century, with over 350 registrants and cooperative weather. Thank you to the organizers, coordinators, and especially the volunteers for running the club's signature event. It's a ride that we look forward to every year.

I'd like to also congratulate the elected (and re-elected) Member of the Board (Randolph, Norma, Erik, and Megan), who will help lead the club to greater heights in the year to come. I was delighted that we had excellent candidates, polite discourse, and calm elections. As my the end of my term nears, I look forward to the selection by the Board of a new President and Chair during the upcoming Board Meeting on November 5, 2023. Members are welcome to join the meeting via zoom and watch the proceedings.

Last, I urge everyone to squeeze out a last ride or two while you still can.

Exercise Benefits

Wheel People — Fri, 20 Oct 2023 21:47:50 GMT

By Eli Post

I underwent neck surgery last month, and as part of the process had some pre-surgery tests.

This is not a story about my medical experience. Nor am I bragging about my diagnosis but am telling a story that will be of interest to anyone who engages in strenuous exercise for extended periods. Members of this club would seem to be a good target audience. Another factor is that I am an engineer by education, and not immediately qualified to relate a medical saga. However, Google knows all, and I am adept at copy/paste. Given my qualifications, here is the story.

I took two tests, routine blood tests and an EKG. A few days before surgery, the hospital asked a medical doctor to explain the results. In a matter-of-fact tone, the doctor said, “you have the markings of a twenty-year-old”. I was stunned. At 85, I knew I was in good health (despite the neck) but being compared to a group several decades younger was more than I expected. I realized immediately that my biking experience was behind this. In my time I routinely did 40 and 50-mile rides and climbed many hills.

In summary there are known Benefits of vigorous physical activity.

reduced risk of heart disease, stroke, type 2 diabetes, high blood pressure, dementia and Alzheimer's, cancers, and some pregnancy complications.
better sleep.
improvements in cognition.
less weight gain, lower obesity rates, and less chance of related health conditions.

The Mayo Clinic provided more depth:

Want to feel better, have more energy and even add years to your life? Just exercise.

The health benefits of regular exercise and physical activity are hard to ignore. Everyone benefits from exercise, no matter their age, sex or physical ability.

Need more convincing to get moving? Check out these seven ways that exercise can lead to a happier, healthier you.

1. Exercise controls weight

Exercise can help prevent excess weight gain or help you keep off lost weight. When you take part in physical activity, you burn calories. The more intense the activity, the more calories you burn.

Regular trips to the gym are great, but don't worry if you can't find a large chunk of time to exercise every day. Any amount of activity is better than none. To gain the benefits of exercise, just get more active throughout your day. For example, take the stairs instead of the elevator or rev up your household chores. Consistency is key.

2. Exercise combats health conditions and diseases

Worried about heart disease? Hoping to prevent high blood pressure? No matter what your current weight is, being active boosts high-density lipoprotein (HDL) cholesterol, the "good" cholesterol, and it decreases unhealthy triglycerides. This one-two punch keeps your blood flowing smoothly, which lowers your risk of heart and blood vessel, called cardiovascular, diseases.

Regular exercise helps prevent or manage many health problems and concerns, including:

· Stroke.

· Metabolic syndrome.

· High blood pressure.

· Type 2 diabetes.

· Depression.

· Anxiety.

· Many types of cancer.

· Arthritis.

· Falls.

It also can help improve cognitive function and helps lower the risk of death from all causes.

3. Exercise improves mood

Need an emotional lift? Or need to lower stress after a stressful day? A gym session or brisk walk can help. Physical activity stimulates many brain chemicals that may leave you feeling happier, more relaxed and less anxious.

You also may feel better about your appearance and yourself when you exercise regularly, which can boost your confidence and improve your self-esteem.

4. Exercise boosts energy

Winded by grocery shopping or household chores? Regular physical activity can improve your muscle strength and boost your endurance.

Exercise sends oxygen and nutrients to your tissues and helps your cardiovascular system work more efficiently. And when your heart and lung health improve, you have more energy to tackle daily chores.

5. Exercise promotes better sleep

Struggling to snooze? Regular physical activity can help you fall asleep faster, get better sleep and deepen your sleep. Just don't exercise too close to bedtime, or you may be too energized to go to sleep.

6. Exercise puts the spark back into your sex life

Do you feel too tired or too out of shape to enjoy physical intimacy? Regular physical activity can improve energy levels and give you more confidence about your physical appearance, which may boost your sex life.

But there's even more to it than that. Regular physical activity may enhance arousal for women. And men who exercise regularly are less likely to have problems with erectile dysfunction than are men who don't exercise.

7. Exercise can be fun — and social!

Exercise and physical activity can be fun. They give you a chance to unwind, enjoy the outdoors or simply do activities that make you happy. Physical activity also can help you connect with family or friends in a fun social setting.

So take a dance class, hit the hiking trails or join a soccer team. Find a physical activity you enjoy, and just do it. Bored? Try something new, or do something with friends or family.

Exercise to feel better and have fun

Exercise and physical activity are great ways to feel better, boost your health and have fun. For most healthy adults, the U.S. Department of Health and Human Services recommends these exercise guidelines:

· Aerobic activity. Get at least 150 minutes of moderate aerobic activity. Or get at least 75 minutes of vigorous aerobic activity a week. You also can get an equal combination of moderate and vigorous activity. Aim to spread out this exercise over a few days or more in a week.

For even more health benefits, the guidelines suggest getting 300 minutes a week or more of moderate aerobic activity. Exercising this much may help with weight loss or keeping off lost weight. But even small amounts of physical activity can be helpful. Being active for short periods of time during the day can add up and have health benefits.

· Strength training. Do strength training exercises for all major muscle groups at least two times a week. One set of each exercise is enough for health and fitness benefits. Use a weight or resistance level heavy enough to tire your muscles after about 12 to 15 repetitions.

Moderate aerobic exercise includes activities such as brisk walking, biking, swimming and mowing the lawn.

Vigorous aerobic exercise includes activities such as running, swimming laps, heavy yardwork and aerobic dancing.

You can do strength training by using weight machines or free weights, your own body weight, heavy bags, or resistance bands. You also can use resistance paddles in the water or do activities such as rock climbing.

If you want to lose weight, keep off lost weight or meet specific fitness goals, you may need to exercise more.

Remember to check with a health care professional before starting a new exercise program, especially if you have any concerns about your fitness or haven't exercised for a long time. Also check with a health care professional if you have chronic health problems, such as heart disease, diabetes or arthritis.

Avoid Cycling Injuries with These Tips

Wheel People — Fri, 20 Oct 2023 21:04:02 GMT

By Coach John Hughes

Your legs make about 5,000 revolutions each hour you ride! In one study of 518 recreational cyclists an astounding 85% reported at least one non-traumatic injury in a year. The affected joints were:

48% neck of which 31% required medical treatment
41.7% knee of which 11.5% stopped cycling for an average of 42.8 days
30.3% low back of which 2.7% quit cycling.

Prevention

What can you do now to be one of the 15% who doesn’t get injured?

In The Cyclist’s Training Bible Joe Friel writes, “An athlete should do the least amount of properly timed, specific training that brings about continual improvement.” What does this mean in practice?

One Overload at a Time

You get fitter by asking your body to do more than it’s used to doing and giving it time to recover. It responds to this overload by getting stronger. You can overload your body in five ways:

Increasing Frequency — Increasing the number of days that you work out
Increasing Duration — How long you work out.
Adding Volume – How many hours you work out, the result of #1 and #2.
Increasing Intensity — Riding harder.
Changing Modalities — Changing to riding from strength and cross-training workouts

Each of these adds training stress. To be safe change only one of the five at a time

Ramping

You build fitness slowly and progressively. Three rules of thumb:

Week to week increase your weekly volume by 5-15%.
Month to month increase your monthly volume by 10-25%.
Year to year increase your annual volume by 10-25%.

Change Training Modes

This winter you may have been doing strength training. In the spring as you increase your riding you should also reduce your strength training to one moderate session a week to maintain your strength gains.

Train Correctly

Spring is the time to build your aerobic base, not power and speed. This means riding at a conversational pace. For more see my column on Aerobic Base Training.

Stay in the Small Ring

When I started riding in the 1970s the Italian Olympic Cycling Training Manual said I should ride at least 1,000 km on my fixed gear to build my base before doing any harder riding. If I didn’t have a fixie, then I should ride at least 1,000 km in the small chain ring. Riding a fixie is hard on the knees. It’s still good advice to ride 1,000 km (625 miles) in the small ring before shifting up and riding harder.

Over-recover

Brent Bookwalter, who raced for a decade with BMC, advises that if you have a choice between an extra 20 minutes of riding or spending that time recovering, use it for recovery. (VeloNews, June 2015) Remember that your body gets fitter if you overload it and allow it to recover.

Bike Fit

A poor bike fit can also cause an injury that may cost you time off the bike. Knee problems often result from a saddle that is the wrong height and/or too far in front of or behind your bottom bracket. Neck and low back pain often are caused by bars that are too low and/or too far from the saddle.

Bike fit is dynamic. Your correct fit changes over time with your fitness, especially flexibility, and type(s) of cycling you enjoy. Andy Pruitt is the founder and retired director of the Boulder Center for Sports Medicine. He’s fit pro teams as well as average roadies. I’ve taken dozens of clients to get a bike fit — one increased his power by 5% with just a proper fit. Andy Pruitt on Bike Fit on my website describes how he does a bike fit.

Strengthen Your Core

Your upper body should be supported by your core ,which should be strong enough so that your hands rest lightly on the bars like you are typing. A strong core is the key to avoiding neck, should and back pain as well as numb fingers.

The surface muscles you use for crunches run up and down your abdomen; similarly the surface muscles you use for arching your back run up and down your back. Below the surface muscles are the core muscles, the transverse abdominis (located on each side of the naval) and the internal and external obliques (extending diagonally from ribs to pelvis). These muscles form a girdle around your core, hold your back in neutral and provide a stable platform to anchor your leg muscles. You want to activate and train the core muscles that run around the abdomen, not the surface muscles that run up and down. There’s a two-part article on my website on Core Strength for Cycling. Each part has a progressive program of 10 exercises to strengthen your core.

Cover Your Knees

The circulation of blood around your knees is poor and when it’s cool outside circulation is worse, resulting in knee pain and possible injury. It’s easy to spot the pro racers training around Boulder, Colorado: they wear knee warmers even when it’s in the 60s.

More Information

My eArticle Spring Training: 10 Weeks to Summer Fitness describes in detail eight key training principles and seven physiological improvements brought about by base training, improvements that don’t happen if you don’t train correctly. I explain the importance of varying your training intensities to get the best results and how to gauge intensity. I include six tips to improve your recovery. I conclude four different 10-week programs. They range from a program for riders who’ve trained for 4 – 6 hours this winter up to riders who’ve trained 10 – 12 hours. The programs are also designed for riders with different goals for 2019. The 26-page Spring Training: 10 Weeks to Summer Fitness is just $4.99.

End of Season Blues

Wheel People — Fri, 20 Oct 2023 20:28:30 GMT

By Eli Post

I look for a solution
To deal with my confusion
About a winter sport
That does not fall short
To the excitement of biking
And will be to my liking.

This may be wishful thinking
I'm better off drinking
To find a biking replacement
I could look in the basement
Or better yet, keep on riding
Always law-abiding

Look winter in the eye
And to the cold, say good-bye
But not give up biking
Which is to my liking

Winter is coming
I should be humming
A tune of regret
Or break into a cold sweat
But I will continue to ride,
Good sense aside
With snow on my face
The cold I will embrace.

The Athlete’s Kitchen Eggs: Sports Nutrition News You Can Use

Wheel People — Fri, 20 Oct 2023 18:52:52 GMT

BY Nancy Clark

Staying on top of the latest sports nutrition news can be a full-time job. Between conferences, webinars, and journal articles, I learn a lot of information that I like to translate into practical tips to share with athletes, like you! Enjoy this news you can use! (The research was presented at the International Sport & Exercise Nutrition Conference in the UK.)

• If you try to “stay away” from peanut butter, deeming it to be fattening, think again! Peanut butter—and peanuts in any form—contribute to no more weight gain than the same number of calories from carbohydrate-rich snacks. In a 10-week weight-gain study that included lifting weights three times a week, 28 athletic women and men (average age, 25.) consumed:
— an extra 500 calories of peanuts and peanut butter-based snacks, or

—an extra 500 calories of peanut-free carb-based snack foods (such as pretzels, fruit chews, bagels).

The carb-snackers gained about 6 pounds; the peanut eaters gained only about 3.5 pounds. How could this be?

One explanation is the fiber and fat in peanut butter is satiating. That means, it keeps you feeling fed for longer than fat-free foods, such as pretzels. Peanut butter can curb your appetite, so you end up eating fewer calories overall for the day.

This study helps confirm why I vote peanut butter to be one of the best sports foods around (assuming you are not allergic to it)! Peanut butter requires no refrigeration, is anti-inflammatory, nutrient rich, inexpensive, and most importantly, yummy. How about enjoying more peanut butter on bananas for your morning and afternoon snacks?

• When an athlete goes on a low-carb / low-calorie diet, their bones also go on a diet. In a study with 327 runners (ages 18-35) who trained 8 or more hours a week, those who restricted carbs and/or trained without having first eaten, experienced 1.5 times more bone injuries More research is needed to learn how carbs and calories can influence bone health. In the meantime, enjoy carb-based grains, fruits and veggies at every meal.

• With global warming, athletes who exercise in the heat should take steps to prevent problems related to elevated body temperature. One tip is to pre-cool your body prior to exercise. Try drinking ice water or slushies, or suck on ice chips. Doing so might help you have greater endurance.

• A study of professional female soccer players reports they burned about 2,900 calories per day. Of that, about 1,400 calories supported their resting metabolic rate (calories needed to be alive) and about 1,200 calories were burned during exercise, the rest supported general daily activities. This equates to about three 700 to 800 calorie meals per day plus two 200 to 300 calorie snacks. That’s a lot of food! For athletes who may wonder, Why do I feel hungry all the time?, the answer might be because your body is hungry!

•. When female athletes undereat, they commonly stop having regular menstrual periods. When male athletes undereat, they experience hormonal changes that can lead to loss of sex drive. In a study with 10 healthy, active males (25 years.) who strictly dieted for five days—they ate less food and exercised more—the calorie deficit caused significant physiological changes. The men lost about 6 pounds (losing more muscle than fat, as happens with quick weight loss). Their thyroid hormones dropped, as did their testosterone levels.

Restrictive dieting not only reduces calorie intake, but also intake of protein, calcium, iron, zinc, and many other valuable nutrients needed to maintain optimal health and performance. Don’t consciously restrict your eating and stop eating at meals just because you think you should. Listen to your body; stop eating because you feel content, not just because the food is gone.

• Athletes in endurance sports (such as runners, triathletes) and jumping sports (such as basketball and volleyball players) prefer to be light to enhance their performance. The problem is long-term restrictive eating can contribute to health issues. In a study comparing weight-conscious male athletes (age 24.) to a group of fitness exercisers, the athletes were leaner, but they had lower levels of thyroid hormone (a sign they were conserving energy). They also had weaker bones. If you skimp on food to be lean, your best bet is to seek guidance from a registered dietitian (RD) who specializes in sports dietetics (CSSD). This professional can help you healthfully achieve your weight goals. Use the referral network at eatright.org to find your local sports dietitian.

• Personal trainers commonly believe they should have a “perfect” physique to achieve success in their careers. This can put them at high risk for developing eating disorders and disordered eating. Among personal trainers who responded to recruitment messages on Twitter and Instagram, 15% reported high levels of disordered eating behaviors (binge-eating, restrictive dieting, over-exercising). Sadly, these trainers are seen as role models. We need authentic fitness leaders who represent a variety of sizes and shapes the average exerciser can attain and maintain. Don’t be fooled; a “perfect body” generally comes with a high cost.

• Some women gain “belly fat” at the time of menopause. This might be related to midlife lifestyle changes and aging, as well as to hormonal shifts. Peri-menopausal women who had big dinners and snacked frequently at the end of the day tended to have more belly fat than those who front-loaded their calories. One suggested weight management solution (for both women and men) is to eat less at night. A satiating high-protein breakfast can help reduce the urge to overeat at the end of the day. Peanut butter on a bagel with a side of Greek yogurt, anyone?

Nancy Clark MS RD CSSD counsels both fitness exercisers and competitive athletes in the Boston-area (Newton; 617-795-1875). Her best-selling Sports Nutrition Guidebook is a popular resource, as is her online workshop. Visit NancyClarkRD.com for more information.

How Excess Weight Causes Heart Attacks

Wheel People — Fri, 20 Oct 2023 18:19:25 GMT

BY Doctor Gabe Mirkin (This article is curtesy of Dr. Mirkin)

More than 40 percent of North American adults are seriously overweight, which puts them at high risk for heart attacks, diabetes, certain cancers and premature death (Population Studies, Feb 9, 2023;77(1)). Researchers at Boston University have explained how being obese is a major cause of heart attacks and death from heart attacks by preventing the bad LDL (Low Density Lipoprotein) cholesterol from performing its beneficial functions such as helping to form cell membranes (J Lipid Res, Sep 28, 2023;100451). Obesity prevents cholesterol from being deposited where you need it and sends it into arteries where it can form plaques that eventually may break off to cause heart attacks. Obesity can also overstimulate your immune system to cause a host of diseases.

How Obesity Raises LDL Cholesterol
Cholesterol is a fat that is insoluble in the bloodstream, so the only way that the fatty cholesterol can be carried in the bloodstream is inside balls called lipoproteins. The lipoprotein ball called LDL cholesterol has major beneficial functions to supply cholesterol to:
• all the cells in your body, because cholesterol is necessary to make cell membranes
• your liver to make bile

• your glands to make many different hormones including your sex hormones, parathyroid hormones and other hormones
• kidneys to control urine production
• skin to make vitamin D

• immune system to make cells and cytokines to kill invading germs

Your liver can make all the cholesterol you need, but most people get about 20 percent or more of their cholesterol from their food. Eating foods with saturated fat and added sugars can raise blood cholesterol levels so high that you are at increased risk for suffering heart attacks, strokes and some types of cancers. Most adults should restrict saturated fats (meat, milk, egg yolks, cheese, butter), foods and drinks with added sugars, and many other packaged processed foods and fast foods that will raise LDL cholesterol.

HDL cholesterol is a lipoprotein ball that helps shuttle extra cholesterol from your bloodstream into your liver, which breaks down cholesterol and flushes it from your body.

How Obesity Causes Inflammation
The study from Boston University demonstrated that obesity causes an overactive immune system (inflammation) that shifts the beneficial deposition of cholesterol from tissues that need and use it into arterial walls that form plaques and immune cells that cause inflammation. In this study, obese people had bariatric surgery to decrease food absorption and were tested 6 and 12 months later. They were found to have lost a lot of weight, inflammation decreased and blood level of LDL cholesterol dropped significantly (J Lipid Res, Sep 28, 2023;100451).

Losing Fat Can Markedly Lower LDL Cholesterol
LDL cholesterol balls are supposed to deposit their cholesterol into normal LDL receptors in cells to offer lots of health benefits. However, in obese people, the high fat content in their cells prevents LDL cholesterol from delivering cholesterol to normal LDL receptors that cells need to form healthy cells. Instead, the LDL deposited cholesterol into two scavenger receptors that can cause excess and harmful cholesterol to accumulate in arteries to form plaques that can break off to cause heart attacks. As patients continued to lose weight, the LDL lipoprotein ball improved its ability to deposit cholesterol into normal LDL receptors in cells so they could function more normally.

My Recommendations
If you are overweight, you have many ways available to reach a more healthful weight. Check with your doctor to see if you have medical problems that need treatment, and then make the lifestyle changes that will help you lose weight:
• Join an exercise group or set up a home exercise program
• Get advice on a healthful diet
• Participate in groups of people with similar weight loss goals
• Talk to your doctor about weight loss drugs, including the latest ones that are proving successful for some people. Also discuss drugs to lower cholesterol, high blood pressure and clotting. If you are extremely obese, you may want to discuss weight loss surgery

Cranberry Century Wrap Up

Wheel People — Fri, 20 Oct 2023 17:36:35 GMT

Erik D'Entremont and Mark Nardone ran the Cranberry Century held on October 14, 2023. This aricle is a report to the CRW Board.

We also include a comment by CRW President Edward Cheng:" Thank you everyone, and congratulations. This is an important event for CRW and you volunteers are at the heart of it. Special thanks to Erik (and Mark) for taking the lead in organizing it."

By Erik D’Entremont

Hello CRW Board

The Cranberry Ride was a success.

We had 369 Registrations with 270 riders who checked in.

- We generated $11,245 in fee revenue.
Our expenses are still be submitted but I expect to be over budget as we had additional permit, DCR and medal expenses for the year.

The Water stops all went great without issue. Our sponsored stops at Mattapoisett and Tamarack did great! All of our volunteers were Awesome!
- John O’Dowd – Ride leader management, parking coordination and Distribution and so much more ! You rock Buddy!
- Everett Briggs – Sat Distribution, East Over Water Stop Stud and Post Distribution, I could NOT have done Sat/Sun without you! You Rock the Fro Man!
- Barbara Jacobs- New 28 Mile ride recon and development. Peg Primak and Ted Nyder assisted.
- Water Stops: Mattapoisett Bonnie and gang: Our riders loved the bike path, Come Back Next Year!
- - Tamarak – Karen, Tim, Faith, TiM and Jim – You guys did great! Come back Next Year!
  - East Over – Barbara, Girls and Everett – Newbies and Vets getting it done with out a tent, Come back next year!
- Registration: Stan and Francie- Toughing it out in wind and park cell issues.
- Ride leaders: Barbara, David, Peg, John O, Jerry S, Hermin, Meagan, Ted- CRW Ambassadors that did a great job, good safety talks!
- Sudbury Dist and Food- Marlene, John, Bary , Clyde – Every rest stop had enough of everything. The Catholic Charities Food Pantry (Everett!) received a welcomed donation with our extra fruit etc..
- College After Party: Kermit, Fancie, Tim and many more: We rocked the Pond!
My apologies if I left anyone out. I appreciate every effort and hope you come back and do it again.

There will be a CRW Volunteer EOY Party announcement soon under CRW Events, STAY TUNED.

Thank you all for making the 2023 CRW Century season a success! WE APPRECAITE YOU!
A special thank you to our CRW Volunteers Superstars,

In Gratitude

Erik D’Entremont
Mark Nardone
.

Safety, bicycling and canoeing.

Wheel People — Fri, 20 Oct 2023 14:30:52 GMT

By John Allen

I was with my grandfather Stewart when he bought this beautiful 16-foot wood and canvas canoe at the Canadian Tire store in Huntsville, Ontario in the summer of 1951 or 1952.

He taught me how to paddle and steer at the stern. I have a story from my early years canoeing with him, and you may read it here:

My grandmother Stewart paid for my first bicycle as a present on my 7th birthday. Some 70 years later, I still paddle the same canoe, and I still ride a bicycle – not the same one though. I grew into the canoe and outgrew the bicycle.

I was never interested in ball sports or any good at them, and even in elementary school, I opted out of the ego-driven prestige routine that went with proficiency and participation in them. So, in a way, it is not odd that I became skillful at two favored athletic activities in which most participants achieve a very low skill level. This brings up the issue of safety measures.

When my grandfather and I paddled over open water at night during the little adventure I described in my canoeing article, we may have had floatable kapok-filled cushions in the bottom of the boar, but we were not wearing lifejackets. Nor did we have any lights – but then nobody else was out on the bay in a boat. But also, the only lights that could work in a canoe would have incandescent bulbs that would run a battery down in an hour or two. Really, nobody else was foolish enough to be out on the lake in a canoe after dark, without even a flashlight – but we thought nothing of it, We would have heard them before we saw them, though people in a motorboat would neither have hears nor possibly seen us. It would have been good to have packed a flashlight...

These days, I could easily be cited, even arrested, for boating without the proper safety equipment, and I would never do that.

In the photo of me on my first bicycle, I am not wearing a helmet. Nor did I wear one till 1975, when proper ones had become available. I remember one close call with a car when I was a boy – with screeching of car brakes – my mistake for riding out into the street unaware of the car.

I first wore a helmet in 1975, and in 1978, I had my only collision with a motor vehicle: sideswiped by a drunk driver. In 1984, a stick got caught in my front wheel and I did a face plant. Both times, a helmet saved me from what would have been a serious and perhaps fatal head injury.

Once I briefly took up scuba diving, and on my first ocean dive, both my snorkel and the mouthpiece from my air supply floated up where I could not reach them. My buddy had to retrieve them. I was not a skillful scuba diver, and I quickly chose to give up that activity. On the other hand, I have never felt myself to be in danger in a canoe, or swimming, thanks to an excellent Red Cross water safety course I took at age 12 for a Boy Scout merit badge. I do count myself as skillful at both canoeing and cycling, and competent at elementary swimming and self-rescue, but as this article has, I hope, made clear, I was not always.

So I understand, or hope I understand, the mentality of people in that situation. Many people are in that situation, in both canoeing and bicycling. Why? It is possible for people with a low skill level to make some kind of forward progress over the water in a canoe or along a street on a bicycle, but neither bicycling nor canoeing as an activity is a competitive sport, so there is no pressure for casual participants to improve skills.

You’ll see many bicyclists who do not even know how to mount and dismount gracefully, and casual canoeists at rental locations taking two or three paddle strokes on the left, then two or three on the right as the boat slalmos along. They do not know the J stroke to keep the canoe going in a straight line without switching sides.

At least though, with canoeing, there is no intense downward pressure of badvocacy like with bicycling. I don't know of anyone giving canoeing advice who tells casual participants not to wear a lifejacket, because that might discourage other people from canoeing, and safety in numbers will save you from being run down by a motorboat! Most people who paddle a canoe badly have rented the canoe, and the renters always supply lifejackets. I see them out on the Charles River on any nice summer day.

Quite the opposite with bicycling. Fear and denialism prevail. Advice is common. “look, the Dutch don’t wear helmets, and they have a lower injury rate than we do.” So, what, me worry? What these articles don’t point out is that Dutch motorists drive, as an American reporter once described it “like walking on eggshells,” and the typical Dutch cyclists typically ride around 8 miles per hour...

I did that when I was a kid, and look, I survived! Well, this is now and that was then. You won’t be hearing from the people who didn’t.

Annual Ride Leader Thank You Party!

Wheel People — Fri, 20 Oct 2023 11:26:54 GMT

By John O'Dowd

Hello ride leaders!

It’s almost time for our annual ride leader thank you party! Time to celebrate all the rides we led (or tried to lead) and the new friends we’ve made this year! We will have delicious food from Blue Ribbon BBQ and yummy vegetarian treats as well.

And of course, a nice selection of beer and wines.

If you need another reason to party with your friends, CRW wants to reward your efforts with our new CRW socks. These are an exclusive gift to our ride leaders; no one else gets them but you! It’s just a small token of our appreciation of the work you do to make this club a success.

Here are the details:

When: Sunday November 19^th

Where: The Lexington Depot, 13 Depot Square, Lexington, MA 02420

Time: 5:00 pm for drinks and appetizers, 6:00 for dinner

And of course, behind every great ride leader stands their spouse/partner, and we want to thank them too for sacrificing their time with you to lead rides. So feel free to bring them along!

How: Register for this event like you would a ride. When registering you can add a guest - scroll to the bottom of your registration page and check off that you are bringing a guest.

A Touring Life- Grandpa John Takes a Bicycle Trip

Wheel People — Wed, 20 Sep 2023 23:57:23 GMT

To celebrate my 75th birthday, I decided to head to the upper Midwest.

Early September would be a good time to start.

The summer heat should be over by then.

And, there are no mountains or steep hills.

I started at the border of Manitoba and North Dakota, and then headed south.

I quickly crossed over the Red River, and I spent the rest of the trip in Minnesota.

For the first several days, I was pushed along by a wind from the north.

However, the settlements were very small, leaving few places to eat or drink.

Sugar beet farms stretched for miles and miles. (Picture is Early morning on Central Lakes Trail)

I was averaging 50 miles per day, but on day 4, I pushed myself to ride 75 miles.

I had planned to stop at mile 45, but with the help of a tail wind, i arrived at 12;30.

The next motel was 30 miles away, so I foolishly kept going.

Needless to say, I was tired when I arrived in Wahpeton, North Dakota.

By the next day, the tail wind turned into a head wind! ( Picture is Royal Canadian Mounted Police statue)

The next motel was 60 miles south, so I decided to head east.

There was a motel only 30 miles away. I needed an easy day.

In Fergus Falls, I noticed a bike trail, the Central Lakes Trail.

I usually am not a fan of bike trails, especially those in big cities.

But this trail was relatively unused.

Once out of Fergus Falls, I rarely saw anyone for 25 miles!

Straight, flat, wide, and sometimes tree-lined, I became a rail trail fan.

After 50 miles, the Central Rail Trail became the Lake Wobegon Trail. (Picture is road sign Entering Minnesota after crosing the Red River.)

This combined trail went about 125 miles.

Only near the end at St. Joseph did the bike traffic pick up.

I had no predetermined route on this trip.

But as I approached Minneapolis, I figured it was time to rent a car and head home.

After the bike trail ended, I picked up part of the Mississippi River Trail (MRT).

Some of this trail was a bike trail, and part was on roads.

But it often ran right next to the river, offering spectacular views.

After 8 days of small towns, I started entering the Minneapolis suburbs.

My map app sent me down roads with bike lanes.

However, my phone started losing power, and it had the only directions to the airport and my rental car.

So I had to stop at a Dairy Queen where a kind young man charged my phone.

Once back on my bike, I knew there was only ONE way that a bike could get to the airport. It involved a bike trail that went through a wooded area, parallel to a major highway. The only way to the airport was to take a bridge across the highway.

So, here is where things got "interesting".

Without warning, the bike path was barricaded for repairs!

And as I looked at my phone for another route, I realized that the phone was almost out of power. Yikes!

So I backtracked, hopefully to find another route to the airport.

It was then that I spotted another bicyclist, pondering his paper map. (Picture is The City Restaurant in Ashby, Minnesota )

I asked if he knew of another route to the airport.

"Nope. There's only one way. You have to get to THE bridge."

We were both in the same predicament.

But he said, maybe we can walk our bikes through the construction?

granSo off we went, walking around the barricade.

Luckily, the dirt track was short and packed enough to ride.

We stopped and discovered we were both long-distance bike riders.

It was a great ending to a fun trip.

Just as I made it to the airport bridge, my phone died.

Somehow I found the rental car counter in a maze of buildings.

On the long drive home I stopped to visit old friends in Chicago and Michigan.

All and all, the weather was good (no rain), and my grandchildren now have proof that Grandpa John can ride a bike a long way...

For a daily journal, click here:

https://www.crazyguyonabike.com/doc/Grandpa75

President's Message October 2023

Wheel People — Wed, 20 Sep 2023 21:59:47 GMT

I hope that everyone had a great summer. We're now into the Fall riding season, the time to enjoy the changing colors of the trees and the cool weather. A shout out to our VP of Rides, John O'Dowd, the Rides Committee (Mary, Julie, Barbara, Herman, and Megan), and our Ride Leaders, for making sure that out calendar has been full of interesting weekend and recurring rides. Century season is also upon us, and we have the terrific Cranberry Harvest Century coming soon. Be sure to sign-up for one of the three distances - a little something for everyone.

Meanwhile, the Fall also means that it's time for our annual elections. We have four Board openings this year, so there are opportunities if you have interest in helping to run the club. We have three terms ending in the usual course, and our wonderful colleague, Harriet Fell, will be stepping down at the end of the year before the end of her term because she has moved to California.

Let me know if you have any questions (edward_cheng_89@yahoo.com) or look for the announcement for our zoom meeting where Board members will be available to answer questions to help you decide whether you want to run. If there's anything that you would the club to do better, being a member of the Board will put you in the position to effect change!

As I'm recovering from the rupture of my Achilles tendon and starting to ride again, I hope to see you on the roads!

10 Common Cycling Nutrition Mistakes

Wheel People — Wed, 20 Sep 2023 19:53:41 GMT

By Coach John Hughes

My recent column My 1979 1200 km Paris-Brest-Paris described 7 of my mistakes including nutrition mistakes. Here’s a follow up on other nutrition mistakes, many from my own experience.

1. Not testing food

One of my Paris-Brest-Paris (PBP) mistakes was not testing my planned nutrition before the big event. In addition to eating at the control aid stations, I’d planned to eat primarily sandwiches with crusty French bread during PBP. I developed mouth sores and couldn’t tolerate the crusty French bread. Although it would have been logistically difficult, I should have tried eating primarily French bread sandwiches on an all-day training ride or at least subsisted on them for a couple of days at. Before your next big event test your nutrition on a training ride to be sure it’s easy to digest and works well for you.

2. Not eating carbs

I laugh every time I remember this. In the 70s I rode the Mt. Lassen National Park Double Century whose motto was “Where a sags a drag.” We were on our own to buy food en route. The first stop was a bakery – yum. The second stop was a mountain general store – cookies and chips. The third stop was the park camp store, with a limited selection. I had sardines, which I normally liked. Yuck. They didn’t give me much energy and were hard to digest.

Eating While Riding: Is Sugar a Bad Thing?

Why bakery sweets are okay; avoiding the sugar rush and crash.

3. Not eating regularly

Because I couldn’t tolerate the French bread and didn’t find anything else I liked, I didn’t eat much on the 50 to 100 km sections between aid stations so the sections felt longer and longer. The American College of Sports Medicine (ACSM) recommends depending on how big you are consuming 25 to 60 grams of carbs (100 to 240 calories) per hour after the first hour of exercise. Note that the recommendation is only for calories of carbs.

4. Bonking

On the Lassen DC I bonked. Another embarrassing case was the Colorado Triple Bypass. The ride was 120 miles over Juniper Pass (11,140 ft.), Loveland Pass (11,990 ft.), and Vail Pass (10,560 ft.). I didn’t eat at the base of Loveland so I wouldn’t be climbing with food in my stomach. I made it to the top and then it was a long hungry ride down to a mini-mart. I’ve written two related columns:

Anti-Aging: Preventing Bonking and Hitting the Wall,

Importance of glycogen from carbs; how to conserve glycogen while riding.

Preventing Bonking with Daily Nutrition

Daily nutrition and chronic glycogen depletion.

5. Sports electrolyte drinks provide all you need

Ah, the memories. In the 70s and 80s we knew we needed to replace electrolytes. E.R.G. (Electrolyte Replacement Drink) was the only option and it tasted terrible. Then Gatorade came out, which was better. However, I since learned the sodium in Gatorade and most similar sports drinks is only about half the sodium per liter as in your blood, not enough. Here’s a better option:

An Effective and Low-Cost Homemade Sports Drink

It’s tastier, has more of the electrolytes you need and costs much less than a commercial product.

6. Overhydration

If a rider dilutes the concentration of sodium in the blood too much it can become a dangerous condition called dilutional hyponatremia, which may progress to Exercise Associated Hyponatremia (EAH). With EAH the body starts to retain fluid, rather than urinating it out. Because the body is retaining fluid the body started to bloat. The brain tries to swell but can’t because it is encased in the skull. If too much pressure builds on the brain it can become fatal. This column explains more:

Anti-Aging: Why “Drink Before You’re Thirsty” is Dangerous

7. Underhydration

On the other hand becoming significantly dehydrated will affect performance. The operative word is “significantly.” On hot stages the pros can’t drink enough to stay hydrated even with the domestiques shuttling bottles. However, the pros can still climb hard and sprint fast. The American College of Sports Medicine recommends drinking enough so you don’t become more than 2% over- or under-hydrated. If you weight 150 lbs your weight shouldn’t increase or decrease more than 3 lbs. For more information:

Anti-Aging: 5 Signs You May Be Dehydrated

Learning from the Pros: Heat and Hydration

Why they overheat (it’s not just the sun); what they drink; how they deal with dehydration.

8. Sports nutrition is better

The Power Bar wasn’t invented until 1986. When I started riding in the ‘70s, I had to figure out my own sports nutrition. I was a backpacker and took Logan bread on my backpacking trips, a dense bread full of dried fruits and nuts. I tried it on the Mt. Hamilton Challenge. Dense meant hard to digest. Next I tried Pepperidge Farm cookies, which were tasty and the package fit well in my jersey pocket. I tried Power Bars and other products, which I didn’t like. Bagel and jam sandwiches were better. Research supports my choosing real food:

What’s the Best Food for Cycling?

Research on regular food vs. sports nutrition; recommended ride nutrition including both sports products and real food.

Learning from the Pros: Cycling Nutrition

Breakfast; during the stage; fueling the sprint; fueling the time trial.

9. Caffeine drinks dehydrate

I raced the 1996 Race Across America from San Diego, CA across the south to Savannah, GA. I finished in 11 days 15 hours including all my time off the bike. I used caffeine tablets to stay awake and keep moving; however, I had no problems with dehydration despite the heat. My crew was rationing the caffeine. The last day I asked for a tablet with 200 mg of caffeine. Still falling asleep. Another 200 mg. Still sleepy. They finally allowed me another 200 mg. Suddenly I could feel spiders crawling through the blood vessels in my arms. Everything in moderation. I explain more in this column:

Caffeine and Hydraton

Caffeine and performance; caffeine has a minimal diuretic effect.

10. Recovery nutrition

In the 70s and 80s I did two week camping trips on my bike in the California mountains. One evening I’d camped on the west side of Sonora Pass and another man rode up and joined me. Before he unloaded his gear he started eating Wheat Thins and offered me some, which were very tasty and salty. From the label one serving (16 crackers) provided 22 g (88 calories) and 230 mg of sodium. The original ones also had 5 g (45 calories) of fat. I’ve switched to the low fat ones which I keep in my car except during bear season — don’t want to tempt one to break into my car. Here’s more:

Recovery Nutrition for Cyclists

Recovery nutrition for endurance; role of protein for older riders; timing of recovery nutrition.

Ask the Coach: Best Recovery Food and Drink

Replacing glycogen and electrolytes; good sources of each.

Experiment of One

I make recommendations based on the professional literature, my coaching experience and my personal experience. My recommendations are general; however, each of us has different tastes. Experiment to learn what is optimal for you.

The different roles of carbohydrates, proteins and fats and healthy choices.

Anti-Aging: Nutrition, part 2: Supplements: Vitamins, Minerals and Antioxidants

Four key vitamins and minerals when your over 50; the role of supplements; detailed recommendation daily amounts of all vitamins and minerals.

Anti-Aging: 7 Nutrition Myths

Simple carbs are bad; hydrate or die and five other myths.

Ask the Coach: What Should a Beginning Cyclist Eat and Drink, pt. 1?

Why choose carbs; which carbs are best.

Ask the Coach: What Should a Beginning Cyclist Eat and Drink, pt. 2?

Which drinks are best and why.

Nutrition for Performance

The physiology of energy production; what to consume for rides of different lengths.

My eBooks

Eating and Drinking Like the Pros I talked with racers, coaches and cooks to learn what the pros eat and translated this into information every roadie can use. I also give you 12 recipes to make your own sports nutrition. The 15 page Eating and Drinking Like the Pros is $4.99.

Board Election

Wheel People — Wed, 20 Sep 2023 19:47:51 GMT

By Eli Post, Board Secretary

CRW Elections for four Board Members are coming up. This is a second mailing regarding the election. There were technical issues in the first mailing, and we decided to restart fresh.

There are 9 Directors on the CRW Board and the Past President serves in an ex officio role for one year after his or her term. Each year, CRW members elect 3 directors for a 3-year term. A director is allowed to serve no more than two consecutive 3-year terms.

Board of Directors meetings are held every two months in odd-numbered months. One of those meetings is anticipated to be an all-day planning meeting.

In this election, there are four open Director seats to be filled. The three top candidates will serve three-year terms from January 1, 2023 to December 31, 2026. The fourth in line will serve the remaining time of a recently resigned Director.

This is the process for Election of the Board:

· Any member may submit his / her own name as a candidate for the current Board vacancies, not later than Saturday September 30th. Each candidate may submit a statement of 250 words or less, including a single photo, to be disseminated to the membership and included in the ballot.

Submit your nomination and statement to https://www.crw.org/forms and select “Board Candidate Statement.” We created this form to help manage the election and provide consistent results. However, if you find the form daunting, you can send me the statement/photo directly elipost@comcast.net
The statements and voting procedures will appear in early October. Unless you are applying for the CRW Board, there is no action to take, at the moment, but be prepared to vote.

Election of Directors shall be by electronic ballot transmitted to all members. CRW members in good standing as of August 31st are eligible to vote. Votes of the members shall be confidential. Voting shall be allowed from Monday October 2nd and continue through the following Thursday October 5th. The Secretary shall verify and publish the results no later than the second Sunday of October.
All eligible CRW members may vote once for up to as many candidates as there are openings on the Board
The names of the newly elected Directors will appear in the November WheelPeople.

High Salt Intake and Dehydration Can Hasten Aging

Wheel People — Wed, 20 Sep 2023 19:11:21 GMT

By Doctor Gabe Mirkin

This article is courtesy of Dr.Gabe Mirkin MD https://www.drmirkin.com/

Staying hydrated may slow the aging process. NIH researchers followed 11,255 adults for 30 years and found that compared to those who didn’t drink enough fluids, those who stayed well-hydrated:
• aged more slowly,
• lived longer, and
• were far less likely to develop chronic diseases such as those of the heart, lungs and kidneys (EbioMedicine, January 02, 2023). These findings were first presented August 27, 2021, at the European Society of Cardiology Congress.

How Not Drinking Enough Fluids May Shorten Your Life
Studies in mice found that lifelong water restriction increased the blood sodium levels by five millimoles per liter and shortened their life spans by six months, which equals about 15 years in humans (JCI Insight, Sept 5, 2019;4(17):PMC6777918). Not drinking enough fluids can raise your blood levels of sodium salt that raises blood pressure to increase risk for arterial damage.

Blood levels of sodium can be used as an indicator of levels of hydration or dehydration. All of the people in the NIH study had “normal American blood levels of sodium” from 135 to 146 millimoles per liter. So the researchers looked at those on the high end of “normal” (above 143) and found that they had a 20 percent increased risk of premature death than people with sodium levels below 144. Those with sodium levels of 145-146 were 50 percent more likely to show signs of physical aging. Those who had blood sodium levels between 142 to 143 were also at increased risk for high blood pressure, high cholesterol, high blood sugar, heart failure, stroke, chronic lung disease, diabetes and dementia.

Precaution on These Findings
This study does not prove that drinking more water prevents chronic disease. It is more likely that the people with high normal blood levels of sodium have much higher sodium levels when they are stressed, such as during exercise or exposure to hot weather, and therefore are being damaged by normal body stresses that would not have damaged them otherwise. Severe dehydration can also cause kidney damage.

How Much Water Should You Drink?
The CDC says that the average U.S. adult drinks more than five cups of fluid a day. No solid research supports the often-recommended “drink eight glasses of water a day.” The National Academies of Medicine recommend six to nine cups of fluid per day for women and eight to 12 for men, but this also is not supported by good research because fluid requirements vary tremendously depending on the person and the conditions. You get 27-36 percent of your intake of fluids from the food that you eat, and low fluid drinkers do not compensate by eating more water-rich foods (Nutrients, Oct 14, 2016 Oct;8(10):630). I believe that you should drink when you are thirsty and have at least a glass of fluid with each meal, and then probably some more several times during the day. If you have any health problems, you should check with your doctor for recommended fluid intake.

Problems From a High-Salt Diet?
A high-salt diet increases risk for high blood pressure, heart attacks, strokes and premature death (Kidney Int Suppl, Dec 2013;3(4):312-315). High blood pressure affects 108 million adults, increasing risk for heart attacks, the leading cause of death in the United States. Low-salt, plant-based diets dramatically lower both high blood pressure and markers of heart muscle damage in just four weeks (J Am Coll Cardiol, Jun 2021;77(21):2625-2634). In one study, salt restriction lowered systolic blood pressure by less than 5 mm Hg and diastolic blood pressure by only 2.5 mm Hg (JAMA Intern Med, 2014;174(4):516-524). However, the subjects in that study were already on a high-plant diet which, by itself, can lower high blood pressure because plants contain potassium and a high-potassium diet can counter some of the harmful effects of taking in too much salt (JAMA Pediatr, June 2015;169(6):560-568). You should be on a high plant, low-processed food diet that restricts meat. A review of 85 studies, following participants for up to three years, found that low-salt diets were associated with significantly lowered blood pressure (Circulation, Feb 15, 2021).

My Recommendations
Chronic dehydration can damage your cells and appears to increase risk for premature aging. Dehydration and the typical high-salt North American diet increase blood pressure risk to increase risk for heart attacks, strokes, kidney and other organ damage and premature death. I recommend that you:
• Drink a glass of water with every meal, and more fluids throughout the day or whenever you are thirsty.
• Eat lots of vegetables. They contain potassium which will counter the effects of taking in too much salt.
• Restrict processed foods that often contain added salt; check the labels.

The healthful low salt, high-potassium diet I recommend includes (per day):
• Up to 8 servings (1/2 cup cooked or equivlent) of whole grains
• At least 5 vegetables
• At least 5 fruits
• Up to 3 servings of plain yogurt or cheese (optional)
• 2 servings of seafood per week (I recommend that you avoid meat from mammals)
• Beans or legumes (no limit)
• A few handfuls of unsalted nuts or snack seeds
• A few tablespoons of olive oil (optional)

Many cases of high blood pressure can be controlled with a high-plant, low-salt diet and other lifestyle changes that include:
• trying to exercise every day
• maintaining a healthful weight
• avoiding alcohol
• avoiding smoking and second hand smoke
• keeping blood levels of hydroxy vitamin D above 30 ng/mL

Cop Stop

Wheel People — Wed, 20 Sep 2023 18:52:22 GMT

By John Allen

What should you do if a police officer pulls you over when you are riding your bicycle?

A Waltham resident was riding his e-bike early Sunday morning, September 17, when he got pulled over by a Waltham police officer. This cyclist knows to stay out of the door zone of parked cars. And this year’s amendments to the traffic law clarify that cyclists may use the entire lane as needed. Motorists are now allowed to cross the centerline to pass bicyclists when safe. Unfortunately, the officer believed that a bicyclist should always keep right to allow motorists to pass in the same lane. The cyclist was running front and rear video cameras on his bicycle and recorded the entire encounter. He shared the videos with me, though he wishes to remain anonymous. I have synchronized the videos and added narration and text comments. The video is here:

The cyclist is writing a letter to the Waltham Chief of Police and I’ll be showing the Chief the video. Except for the misunderstanding, I think that both the cyclist and the officer handled the situation pretty well. Keeping the discussion polite and cooperative is most likely to lead to a positive turn of events. There's more than one type of safety to consider in an encounter with a police officer.

The encounter raises a few more issues which I highlighted in my comments:

 the importance of indicating that you are recording – which applies to you also if you are a motorist with a dashcam.
 how Massachusetts traffic law is disorganized and confusing, no favor either to public safety officers or to citizens. (Look in vain in the Statutes for rules applying to traffic lights: they are separately in the ordinances of the 351 cities and towns, State Highway, Massport and Department of Conservation and Recreation regulations...)

 that several motorists including the officer committed minor violations of the letter of the law, and they are generally taken to be normal. Crossing the double yellow line; rolling stops at stop signs... What do you think of the riding? How the cyclist and the police officer handled the situation? Those minor violations? What would you do if you found yourself in a similar situation? It’s worth thinking about because it could happen to you, and it might create an opportunity to improve the climate for bicycling in your community.

Comments are welcome. I might respond to them with the article, or next month.

Sugar, Health & Performance

Wheel People — Wed, 20 Sep 2023 17:48:58 GMT

By Nancy Clark

Of all the questions athletes ask me, “What about sugar…?” is at the top of the list. You likely have been bombarded with messages that sugar is evil, feeds cancer, causes obesity, ruins health, and should be avoided at all costs. Yet, athletes also hear that sugar fuels muscles during exercise, is the main ingredient in commercial sports foods, and enhances recovery from hard workouts. Let’s look at some sugar myths and misconceptions, as well as new technology that can measure your personal response to sugary foods.

Is sugar addictive?
No. While sugar lights up pleasure centers in the brain, sugar is not an addictive drug like cocaine. Sugar cravings can often be curbed by preventing hunger. Hunger triggers cravings for sugary foods and the urge to overeat. Hungry athletes can easily devour a lot of gummy bears or Oreos in the blink of an eye.

If you believe you are addicted to sugar, do this experiment: rearrange your eating patterns to enjoy a king-sized high protein breakfast (3-egg cheese omelet + Greek yogurt + fruit + granola) followed by a satisfying protein-rich lunch (peanut butter & banana sandwich + glass of milk), and you will quickly notice your afternoon and evening sugar cravings dissipate (that is, unless you are eating to manage stress and smother feelings—as opposed to enjoying food for fuel).

Is sugar fattening?
No. Excess calories of any type are fattening. Many athletes tell me that despite eating only “healthy” foods (i.e., no sugary sweets), they are not losing weight. They could simply be swapping 100 calories of gummy bears for 100 calories of grapes or 100 calories of nuts. No calorie deficit there.

Take note: the conversion of excess calories of sugar into body fat is actually a tough conversion (as compared to the conversion of excess calories of dietary fat into body fat). Sugar often comes with fat (cookies, ice cream, chocolate) Hence, overeating gummy bears could be less fattening than overeating fatty chips. (But first, curb the urge to overeat sugary-fatty foods by enjoying a king-sized breakfast!!!)

I’ve heard sugar feeds cancer cells. Should I avoid sugar to reduce my risk of getting cancer? No. Sugar feeds all cells, not just cancer cells. Giving sugar to cancer cells does not make them grow faster, nor does depriving them of sugar curb their growth. A diet rich in fruits, veggies, and whole grains reduces the risk of cancer—even though these foods all end up as sugar in your blood. (Yes, all grains and plant-foods—“carbs”—digest into sugar.) Sugary foods can be linked to obesity, and obesity can be linked to cancer. Cancer patients who are prescribed prednisone as part of their treatment may need to limit sugar because the medication can elevate blood sugar, but that is a different story.

Does sugar cause diabetes?

No. Diabetes-Type 1 happens when the pancreas makes inadequate insulin to transport sugar out of the blood and into the muscles. Diabetes-Type II happens when the muscles do not respond normally to insulin. This often happens with people who are overfat and underfit. In comparison, most athletic people maintain normal blood glucose levels.

Should athletes be concerned about “sugar spikes”?
Generally, not. After you eat any type of carb (fruit, veggie, grain, sugary or starchy food), your blood sugar (blood glucose) will rise as the sugar moves from your gut into the blood stream. Blood glucose gets used by brain, muscle, liver, and organs. This “spike” is normal, and the body has a complex system of checks and balances to keep it within a normal range (>70 and <180 mg/dL)-After hard exercise, a spike in blood glucose is a normal physiological response.

Will monitoring my blood sugar level help me perform better?
Some endurance athletes are measuring their sugar levels with a continuous glucose monitor (CGM). The device is sort of like a fuel gauge that can help them figure out if they are under-fueled. This knowledge might inspire athletes who under-eat to fuel better to perform better, but we need much more research to validate this hypothesis.

Most research with CGMs has been done on people with diabetes. They need to know if their blood glucose is too low (causing shakiness and hypoglycemic sweats) or too high (causing damage to tiny blood vessels in the eyes, kidneys and other organs—with long-term complications of organ failure and blindness, among other health issues). For them, CGMs can be health-saving, whereas for athletes, the data is more of a matter of curiosity.

How does a CGM work?

The athlete sticks on the back of the arm a small circular patch (a sensor) which has a very thin filament that painlessly goes under the skin and measures glucose between cells. The sensor connects to a cell phone app that handles the data. The technology can help validate if fatigue is related to low glucose and inadequate fuel.

While a CGM can help you learn about your body’s response to carbs, listening to your body’s messages—not looking at numbers on your cell phone—is the better way to go. Simply pay attention to how you feel: Are you droopy? Edgy? Unable to focus on the task at hand? If yes, you are likely low on fuel and your glucose is low.

I enjoy technology: heart rate monitors, sleep trackers, GPS watches. Where can I buy a CGM?

Search online or go to a drug store. Two popular brands are FreeStyle Libre and Dexcom. SuperSapiens.com offers abundant info.
Before FOMO (Fear of Missing Out) nudges you to jump on the bandwagon, my advice is be sure this would be a smart choice for you. Some athletes feel driven to obsessively monitor their glucose levels. They can easily feel stressed and become glucorexic. CGMs are best used for one to two weeks by athletes who have a specific performance problem they want to resolve, such as, why do I bonk 15 miles into a 26.2 mile marathon?A CGM can identify a need to adjust food intake. Will this enhance performance? Stay tuned for more research with athletes!

Code of Conduct Summary

Wheel People — Wed, 20 Sep 2023 15:06:21 GMT

By Randolph Williams

Member feedback has been invaluable for refining the code of conduct draft into a version that upholds our shared values while allowing members to feel comfortable being themselves. The following summary was issued by club president Ed Cheng earlier this month, and the WheelPeople editors felt it was informative and worth repeating in this article.

Dear CRW Members,

Thank you to everyone who took the time to review the proposed code of conduct and provide feedback. We appreciate you sharing your thoughts, which will help us refine the code of conduct to serve our community best.

Members have until September 24, 2023 to comment on the code of conduct. Here are the answers to the top questions raised so far by the membership:

Why is a formal code of conduct necessary? Has there been bad behavior that prompted this?

While not in response to any single incident, we have had several situations this year where having clear expectations and a process in place would have been helpful. Establishing some reasonable guardrails proactively will aid the club. This is not unusual for nonprofits and bike clubs.

Some language, like "inappropriate behavior" seems vague. Will this be defined more clearly?

We appreciate the concern and will be guided by a “reasonable person” standard when evaluating potential misconduct, not a strict interpretation of vague terms. The intent is to address egregious behaviors that a reasonable person would deem offensive or harmful.

What are the procedures for enforcing the code of conduct if violations occur?

The Board will investigate credible reports of misconduct and determine outcomes by 2/3 vote. Responses could range from verbal warnings to membership suspension, depending on circumstances. The process will aim to be reasonable and measured.

Is there an appeals process if a member feels unfairly penalized?

There is not a formal appeals process outlined in the code of conduct. However, members are always welcome to provide feedback and context if they feel a situation merits additional Board review.

Does the code restrict casual conversation or allow for minor mistakes?

The code is focused on clear cases of sustained egregious misconduct, not policing every minor remark or misstep. The Board will exercise reasonable judgment.

What behavior violates "conduct that reflects poorly on the club"?

The code aims to address sustained discriminatory, dangerous or blatantly unethical conduct, not casual remarks made in frustration. Examples could include intentional aggression or violence, willful vandalism, or repeat harassment after warnings.

Does wearing bike attire like Lycra shorts violate the code?

No, the code does not aim to restrict wearing common cycling gear. Inappropriate attire refers to sustained displays containing profanity, hate speech, or graphic nudity.

How will you handle differences in opinion on what's offensive?

A “reasonable person” standard will be used, considering whether most would find the behavior clearly inappropriate, not just one offended individual. Context of remarks and intent vs impact will be weighed.

What constitutes obscene language?

The use of discriminatory slurs and derogatory remarks would qualify. Isolated profanity out of frustration would not on its own violate the code. A pattern of hostile, aggressive cursing could warrant review.

Do minor traffic violations violate the code?

Safety is paramount, but momentary stops or benign traffic violations during rides will not trigger code enforcement. Sustained, willful illegal or reckless behavior could warrant review.

Code of Conduct Summary

Wheel People — Fri, 01 Sep 2023 15:09:44 GMT