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.

Related columns

Anti-Aging: Nutrition, part 1: Daily Food and Drink

• 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.

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.

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

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. 

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!

 

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.

 

 

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.

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.

By John Allen

For this month’s Safety Corner we’ll check out a modern design, a roundabout. (I have previously posted, a Safety Corner article about riding through a small rotary intersection in Waltham. Scroll down for it in the August, 2021 Wheelpeople.)        

Massachusetts has a few modern roundabouts, though most circular intersections here are old-style rotaries (called traffic circles in other states). I shot the video in this article in Montreal, Quebec while on a bicycle tour with a friend.    

The location in the video, FYI. Have a look at the video and then I’ll follow up with some comments. You can also go direct to the video  URL: https://vimeo.com/363968280

Roundabout on the Île-des-Soeurs (Nuns' Island) Montréal, QC, Canada. from John Allen on Vimeo.

This link is to the location in Google Maps: https://goo.gl/maps/p5aUVsz4SWspCvwZA

A circular intersection maintains smoother traffic flow and has more capacity than an intersection with traffic signals. Modern roundabouts have deflection – the entrances are curved. Also, there is typically a truck apron at the center: a large truck’s left rear wheel(s) must go up onto the truck apron for it to travel straight through or turn left. These features slow traffic down, increasing time for drivers to negotiate right of way and reducing the severity of crashes.

Roundabout proponents like to stress the advantages, but there are also some real problems. Because traffic flow exiting a roundabout is constant, gaps where traffic in cross streets nearby can cross or enter are fewer. Unless drivers are conscientious about yielding at crosswalks, pedestrians have a harder time at roundabouts than at signalized intersections. In a two-lane roundabout, driver are supposed to yield to traffic in both lanes and go immediately to the inner lane to go straight through or turn left. Drivers must then cross the outer lane when exiting from the inner lane. These issues have led to quite a bit of confusion and to increases in crash rates.

Quebec is very set on the idea that bicyclists should not have to ride in line with motor traffic, though that inevitably results in more crossing and turning conflicts.  Fortunately, traffic was light as I checked out this roundabout. I first rode around on a sidepath. A motorist was approaching at only one crosswalk, and yielded to me.

I also rode around in the roadway. That is shorter, and faster, and easy going because, as I noted earlier, motor traffic is slow. Except when preparing to exit, I kept to the inside, where traffic, and there are no entrances or exits. The video reveals that two sides of the roundabout were originally two-lane, with the issures I have mentioned. Striping a gore (no-drive zone) next to the center island in one leg reduced it to one lane, at least in theory – you’ll notice that the paint is worn – and I rode over the gore myself. Bad me. But I avoided a potential conflict with an entering vehicle!

CRW Safety Coordinator John has a CyclingSavvy course coming up in September – you may check it out here.

 

By Doctor Gabe Mirkin,

This article is courtesy of Dr.Gabe Mirkin MD https://www.drmirkin.com/

Dramatic results in a study from the Cleveland Clinic show that:
• You can’t be too fit: Elite athletes who do tremendous amounts of exercise have a much lower risk of dying than non-exercisers.
• Exercise is healthful: Not exercising is worse for your health than smoking, diabetes or heart disease. The vigorous exercisers had nearly a 500 percent reduced risk of death during the study period, compared to the non-exercisers (JAMA Network Open, Oct 19, 2018;1(6):e183605).

More than 120,000 patients, average age 53, were given an exercise stress treadmill test between 1991 and 2014 and were followed up at the Cleveland Clinic. The researchers used the stress test results to classify their fitness level as low (the bottom 25th percentile), below average (25th to 49th percentile), above average (50th to 74th percentile), high (75th to 97.6th percentile), and elite (above 97.7th percentile). By January 1, 2018, 13,637 of the participants had died.

The study results were overwhelming. The more fit a person was, the less likely he was to die. There was no limit to the increase in benefits from improving fitness to very high levels. The elite athletes had an 80 percent reduction in risk for death during the study period. The greatest differences were seen among patients who had high blood pressure in the high and elite groups compared to those in the low fitness group. The lead researcher concluded, “We found that there was no ceiling for benefit . . . with no toxicity at the higher end.”

Can Extreme Amounts of Exercise Be Harmful?
This new study counters the findings of earlier studies on elite athletes that suggested they are at increased risk for irregular heartbeats, increased arterial plaque size or thickened heart valves.
• Even though master athletes may be at increased risk for irregular heartbeats (atrial fibrillation), they can still benefit from continuing to exercise. Compared to non-exercisers, they appear to be at reduced risk for suffering from serious side effects such as clots. See Irregular Heartbeats in Senior Athletes and Exercisers.

• Elite athletes may be at increased risk for larger plaques in their arteries than non-exercisers, but narrowing of arteries by plaques does not cause a heart attack. Heart attacks are caused by plaques breaking off from arteries, and exercise helps to prevent heart attacks by making plaques more stable and less likely to break off. See Exercisers Have More Stable Plaques.

• Vigorous exercisers may be at increased risk for thickened heart valves, but compared to non-exercisers, athletes with thickened heart valves still have stronger heart muscles so that they are less likely to suffer heart failure. See Exercise to Prevent a Heart Attack

Exercise Reduces Inflammation
Aging is associated with inflammation, an overactive immune system. Your immune system is supposed to kill germs when they attack you, but as soon as the germs are gone, your immunity is supposed to dampen down. However if your immunity stays active all the time, it attacks you in the same way that it kills germs. It can punch holes in arteries to cause plaques, break off the plaques to cause heart attacks, destroy your DNA to cause cancer, cause various auto-immune diseases and so forth. As you age, inflammation increases to cause loss of muscles and bone, osteoarthritis, loss of cell function associated with aging, and other harmful effects. Exercise helps to dampen down inflammation, and thus helps to prevent diseases and prolong life. One study of 111 women, ages 65 to 70, showed that replacing 30 minutes of sitting time with the same amount of time in light or moderate exercise very significantly reduced markers of inflammation (C-reactive protein and fibrinogen) and diabetes (Medicine & Science in Sports & Exercise, July 2018).

Intense Exercise is More Beneficial than Casual Exercise
This new study agrees with many earlier studies that have shown greater benefits from vigorous exercise than from low-intensity exercise:
• The SUN Study on 18,737 middle-aged people showed that those who exercise intensely have half the rate of heart attacks as those who did the same amount of exercise less intensely (Am J of Cardiology, Sept 11, 2018).
• Increased time spent exercising intensely gives adolescents a healthier metabolic profile than more time spent just exercising (PLOS Medicine, Sept 2018; 15 (9): e1002649).
• Vigorous exercise is associated with a much lower rate of metabolic syndrome and diabetes, compared to low-intensity exercise (American J of Prev Med, April 2017;52(4):e95–e101).

My Recommendations
I think everyone should have a regular exercise program, and it is never too late to start. See How to Start an Exercise Program. Do not start an intense exercise program until you have spent several months exercising at a casual pace.

Socialization usually improves the length of time, intensity and enjoyment of exercise, so it is best to join a group, exercise with your mate, or do your exercise regularly with friends (Am J Alzheimer’s Dis Other Demen, June 2014; 29(4): 372–378).

CAUTION: Intense exercise can cause a heart attack in a person who has blocked arteries or heart damage. Check with your doctor before you start a new exercise program or make a sudden increase in the intensity of your existing program.

Amazon Smile If you have an Amazon Prime account please look into making CRW your charity. Details here https://www.crw.org/content/amazon-smile

Comeback Club Last month, we reported on members who had an accident and were injured but went back to biking. We called them the Comeback Crew. We missed some riders, but we have enough people to start a CRW Comeback Club, and those mentioned in the article can become founding members. The Club, however, is intended to be inclusive, and it is our fond hope that no one else qualifies. We would be pleased if we didn’t hear about any more accidents, and wish you all safe riding.