May is BIG! June is BIG! July is.. hot! By Don Williams LCI 253, Road Captain

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1 May 2015 May is BIG! June is BIG! July is.. hot! By Don Williams LCI 253, Road Captain May is National Month and the National Bike Challenge kicked off May 1st. Check out for details. Out Spokin is a newsletter for members, their families and friends of Bonneville Cycling Club. It is published approximately 8 times a year. Please submit articles and photos to Deadline for submissions for the next issue is June 18. hosting provided courtesy of Xmission. Join the Bonneville Cycling Club team at Do NOT join team BCC that is somebody else! In the National Bike Challenge, Utah has finished 7th and 10th overall for the entire USA for the past 2 years. Currently Utah sits in the top 10 nationwide wide and Bonneville Cycling Club in the top 30 of teams across the country. We have slipped a little with the rain, so let s be sure to keep tracking those miles. If we don t beat Nebraska then who will? PLUS a year of toilet paper is on the line for a select winner somewhere in the country it could be you. National Bike Month continues, where everything Bicycle happens. This past week was Bike to Work week, Mayors bike to work day, and National Bike to Work Day. This is the month to rack up your commuter miles and ride everywhere you can. What else can May do for us? May has also been proclaimed the Merry Metric Month. To celebrate, we are stacking metrics each weekend in May. Some have been rescheduled due to rain so be sure to check the calendar regularly for updates. Looking forward to June last year June was light on Social Series rides. June is perfect weather for a Social route. And so June is officially proclaimed the Social Days of Summer. There will be weekday, weeknight and weekend Social Series rides. Our goal is to schedule at least 10 Social Series in June. Look for rides to include new routes and some old favorites. June is great because we can ride, wrap it up and sit outside to eat postride for the first time since last summer. Post ride? What about hamburgers, tacos, cous cous, waffles, eggs of all kinds imaginable and more! Be creative, think of new routes and place to ride and get it posted.

2 2015 BCC BOARD OF DIRECTORS Liesa Sandall, President Maria Fruin, Vice President Don Williams, Road Captain Bob Renwick, Treasurer Christine Hirrill, Secretary Frankie Tate, Membership John Goodman, Webmaster Christina Siwachok, Communications MEMBERS AT LARGE Peter Westbrook Iris Buder Laurie Googasian Board meetings are held monthly. Please a board member if you have agenda items or suggestions for discussion. Board Meeting Update BCC annual picnic scheduled for August 22, 2015 Little Red Riding Hood is June 6. Registration is full. Saturday volunteers still needed. Upcoming events include LRRH and Harmon s MS Ride. Capture Code added to Schedule a Ride to reduce spam posting. Ride Leader training on May 14, May is Merry Metric Month and June is Social Days of Summer. Reviewing Board Member responsibilities and job duties. As always, you can read the full minutes on the website at New Easy Rider! By Harriet Wallis, club member If you own a bike, come on out! This new ride hopes to attract newbie riders, older riders who want a slower pace, bikers who are returning to the sport, and everyone who wants biking fun without pressure. The riders will set the pace and choose the distance. It's on the ultra scenic Draper bike trails. The 7 mile loop passes orchards, horses, gardens and a live zebra. And we have the option of adding 5 more miles to Point of the Mountain. Easy rider is rider focused. It will gear up or down to meet individual rider's needs. Why this ride? As background, most club rides are too fast for me. To climb Emigration, I need a head start before the group. And I skip most other club rides because I don't want to be the slow one. So it dawned on me: There must be other riders out there like me. That's why we're introducing the Easy Rider. Photo credit: Harriet Wallis Meet at 9 a.m. Tuesdays at the Draper City Park. The park is on 1300 East (just south of South) and just south of the traffic circle. 2 Page

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4 Awards Program! Wonder what everyone is talking about when they discuss series rides? The Series Awards are unique routes that the club does not ride every week. You can distinguish the rides on the calendar by the color coding. There is the Super Series or century rides (approximately 100 miles). On the calendar they are colored in orange. The Metric Series are rides that are approximately 60 miles. On the club calendar, they are highlighted in yellow. Social Series vary in length but are often 35 miles or less and accompanied with food what better way to socialize than over something to eat! The Social Series are highlighted by a blue box. And not all rides are for road bikes, BCC also hosts Mountain Bike rides typically between 5 and 10 miles. And last year, the newest series, the Climb Series. Picking some of the hardest climbs along the Wasatch Front to challenge our members. As part of the Climb Series, the male and female rider with the most total elevation for climb series rides (elevation for other club rides is not calculated in this total) will earn King and Queen of the Mountain. To be eligible for recognition, members must ride 7 Super Series, 7 Metric Series, 7 Mountain Bike, 10 Social Series and / or 10 Climb Series rides. AWARDS UPDATES Heading into Spring, here is an Awards update. Series Ride Update: Nobody s there yet for Super Series and the rain isn t helping. For Metric Series, Lori Schoenwald and Jimmy Z are leading the pack but May could take care of that. For Social Series, we are looking for 10 rides this year to get in the awards and June is officially the Social Days of Summer, so come out and take care of your Social Series. The Climb Series and MTB, well we just need a little more time and those will take off too. High Mileage: Non members are riding with us enough to actually place their GUY in two of our top 15 spots. Remember to set a good example for those new riders hopefully will become new members. Commuter Challenge: It takes 5 trips to get into the challenge and right now 30 members are setting pretty, 8 more are almost there, and another 2 dozen haven t signed up yet as compared to last year. Lots of RTR and bike to works are still out there for this season so hop to it. If you are a Ride Leader, remember SERIES routes continue to require a marked route or signed course and the routes must be a different course from regularly scheduled daily or weekly club routes unless approved by the BCC Board. Each year BCC tries to reward members who participate in this challenges. It is not too late to participate in the series rides, start now. Set a goal and see what you can achieve before the end of the season. 4 Page

5 Ride Leaders Unite! By Don Williams LCI 253, Road Captain This week was our second ride leader training. BCC members who have attended the A2Z orientation now sits at 60! Surpassing last year s 50 plus. We are fortunate to have so many members now ready to lead club rides. Coming up for June the emphasis on the social days of summer provides an opportunity for club members to design and lead short and manageable rides. Including a Social Series that will venture into Morgan for some real farmland riding, as well as a new shake it up route to the new Steak n Shake in Centerville. Please remember, adopting a route comes with its own rights and responsibilities, and making a new route wins you the admiration of fellow club members. As we adopt and share routes throughout the season, remember ride leaders need to freshen up marks. Take the guess work out of it for our newest riders. Share the workload and volunteer to lead a route! Last year over 50 members attended ride leader training, but only 34 lead 10 plus rides. Lead ten or more club rides and you are eligible for an award. Bonneville Cycling Club is a volunteer organization, so we need the help of our members to make these rides happen. We have some Ride Leaders already in line for a year end award Dave Crotchett, Laurie Googasian, Bob Schultz, Don W, Colleen Minson, Frankie Tate, Maria Fruin, Kean Healy and Deb Kimbrough and Elliott Mott is one spot away. Give a shout out to these folks who are leading the way! Now let s get out there and lead some rides. Mentors are available to help you make the leap. ATTENTION ALL RIDE LEADERS Time to post your June rides. Let s start filling the calendar. Consider adding no drop to some rides to encourage new riders to come out and join us. Announce re group points. It is helpful for new or slower riders to have the group reassemble and perhaps finish a little more together. STAY CONNECTED Join us on Facebook and get news updates in between newsletters. It is a great way to stay connected. Bonneville Cycling Club of Utah 5 Page

6 Member Photos Thank you to the various members who have shared photos of recent BCC rides. Captions can be found below each photo. Photo courtesy of Lori Schoenwald Penny Ann s Social Series JUNE PHOTO CONTEST Send in photos taken on BCC rides and be entered into the photo contest. 1. People 2. Scenery Deadline June 30, 2015 To: 6 Page

7 All Members are eligible for the BCC Commuter Challenge The BCC Commuter Challenge can be accessed from the BCC website. All current members of the Bonneville Cycling Club are eligible to participate in the Commuter Challenge. You need to register before you can enter your commuting bicycle rides. In order to register you must know three things: 1) the address that you joined the BCC with 2) your BCC membership ID and 3) your password which you will make up and type in when you register. A commute is any bicycle ride that is not a BCC club ride or a personal training ride or a personal recreational bike ride any time you use your bicycle instead of a car, bus, or other form of motorized transportation it is a commute. Carpooling in a motorized vehicle to club rides is also counted as a commute. You need to login to enter commutes. Once you have logged in you will be taken to the commute data entry page. You ll have a 2 week window from the current date to enter your past commutes. Join Now our goal is for every club member to have 5 bike commutes this season. Find a buddy and ride to the ride (RTR)! Interval Training It's not as complicated as you might think. Interval training is simply alternating bursts of intense activity with intervals of lighter activity or periods of relief. The high intensity periods are typically at or close to anaerobic exercise, while the recovery periods involve activity of lower intensity. Interval training can be described as short periods of work followed by rest. The main aim is to improve speed and cardiovascular fitness. More information can be found in Bicycle magazine, cyclingworkouts power and endurance. Interval training has been offered on Wednesday night, check the BCC Calendar for more information. But you can practice intervals on any ride. Look to the next light post and ride as fast as you can, then recover. 7 Page

8 Team BCC at Bike MS 150 By Don Williams LCI 253, Road Captain BCC is once again a Gold level sponsor this year for the Bike MS Utah 150 in Logan. If you were a Ride Marshal last year we need you back. Hopefully you saved your jersey and it still fits so you can plan on riding one or both days changing a few flat tires, helping some tired riders to the next rest stop, and getting in a great day of riding to boot. If you are planning on returning drop me a line to get the Ride Marshal code to register. Not interested in changing flats but still interested in a great ride? We still want you there! Join the team and be a fundraiser. Go to Register as a Rider, join the BCC team, enter the code BCC2015 (case sensitive) and you are in! Set your fundraising limits and support a really great cause. There is something for everyone. On day 1 ride from Logan to Idaho with mostly flat 45, 75 or 100 miles options. Day 2 has a 20 and 50 mile option accompanied with beautiful scenery. The MS folks give us great exposure promoting the club calendar for training rides, even sending the waffle truck to one of our Emigration rides, and mentioning the club every week to their entrants. Bike MS Utah 150 is one of the largest events in Utah. It is great to have BCC involved so we provide ride marshals and raise some funds to support the cause. If you have not participated in the past, it is a great event. Make plans now to spend the last weekend of June back in Logan. There are lots of opportunities to volunteer on Friday, Saturday and Sunday. And again, BCC will set up camp so you chose nice and easy in a hotel or rough it with the gang and pitch your tent at the BCC site. Vocal Warnings Offer Safety Verbal communication while cycling with a group can prevent accidents and alert others to potential hazards. Verbal communication is most important when you are riding close to others or in a pack as visibility for those behind you may be obscured. Slowing When someone announces "Slowing!" it means that there is something causing them to slow down. Stopping It is important not to slam on your brakes, especially if there are others behind you!! Hold your line this means that you need to steer a straight line as best you can. On your Left a cue used when riders are passing you on your left side. Pass on the Left not the right side of other riders. Car Up Beware of an approaching vehicle and to stay right. Car Back This means that there is a vehicle coming up from behind. Move to the right as safely possible to allow them to pass. Repeat the call so others ahead of you also know about the car. Hazards Cyclist may call out "Hole," "Bump," "Road kill," Cracks, Tracks, Gravel, Glass, etc to warn of road surface hazards. They may also point to the hazard or wave their hand over the hazard. Be prepared to avoid these hazards without swerving into other riders. NEVER call CLEAR at an intersection, driveway, or other location where two traffic streams merge or intersect. Each rider needs to scan the area and ensure it is clear for them to pass. 8 Page

9 Commuter Challenge By Don Williams LCI 253, Road Captain Spring is here and the commuter challenge is in full swing. The 2014 challenge saved an estimated 33,000 pounds of carbon with right at 36,000 miles traveled. Now is a perfect time of year to give it a try. The mornings are crisp enough to try riding to work with little risk of offending a co worker if your office doesn t have a shower. The sun is almost up early enough to permit a leisurely departure in daylight and arrival within the parameters of any office s flex schedule. Member Benefits Rides of various distances and speeds for all abilities Touring, social, mountain and racing rides Training on cycling techniques and safety Rider mileage tracked with year end awards Newsletter, website and e mail communication with members Social events Bicycle advocacy Reduced entry fee on BCC major rides Discounts at local participating bike shops BCC active members receive preferred registration for Little Red Stash some clothes at your desk beforehand to cut down on what you need to carry change your hairstyle to make helmet hair look cool and layer your clothes to zip up and down based upon terrain and wind direction. Add a flashing light to be seen and you are good to ride. Make a list of the humorous or idiotic traffic conditions you see on your way to work, they will make you smile later, and could make for a great newsletter article. My new commuting route means a whole new crew of crossing guards to meet next week, and all new aromas from different restaurants along the way. Someone s cooking goat but I can t tell who it is, yet. 9 Page

10 Bonneville Cycling Club Gives an Assist to Million Miles at Miller By Maria Fruin, BCC Vice President It started last year when 7 BCC members did the Million Miles of Miller ride. The ride raises money for Make a Wish through the Miller Charitable Foundation. After the ride participants were asked to provide feedback about various aspects of the ride. I answered and later received an invitation to a post ride meeting to discuss the ride. I was unable to attend so I sent the organizer my feedback about the ride via . Fast forward to January and I receive another invitation to discuss the ride. This time my schedule allowed me to attend. To start the meeting, the organizer thanks everyone for our willingness to be part of this year s planning committee. Planning committee? What? So that s how it happens sometimes. ambassadors for Little Red and Ride Marshals for Bike Utah MS150. After some discussion, BCC is happy to provide Ride Ambassadors to the Million Miles at Miller this year. In addition, they are offering a discounted registration for BCC members. Please consider joining us on September 19th for the distance of your choosing (15, 25, 50, 100 miles) and help raise funds for Make a Wish. 100% of the donations go directly to the kids whose lives will be changed by their individual wishes coming true. Below is a link to the website to read more about it: Use promo code BCC to receive a $5 discount on registration. Accepting my unexpected role, I offer what I can and mention that BCC provides ride Hope to see you there Bicycle Friendly State Ranking By Liz Murphy: friendly state ranking released Every year, the League ranks all 50 states on their bikeability. We do this based on a multi faceted Bicycle Friendly State questionnaire that is answered by each state s Bicycle Coordinator. We look at five categories: Legislation & Enforcement, Policies & Programs, Infrastructure & Funding, Education & Encouragement, and Evaluation & Planning. Utah made the jump from #8 to #5 this year. The state adopted a Bicycle Master Plan in 2014, setting interagency goals for inclusion and support of biking and walking infrastructure in transportation projects. "We are very proud of the high quality of life enjoyed by Utahns," said Utah Gov. Gary R. Herbert. "We have worked to support and provide world class bicycling opportunities across our state, both for commuting to work and enjoying the natural beauty around us. As we meet the evolving demands of our state and plan for the future, amenities like this will help Utah continue to be one of the greatest places to live, work and play." 10 Page

11 2015 Ranking Key: Percent of total points available attained by state STATE 2015 Rank 2014 Rank Points out of Points Points Washington Minnesota Delaware Massachusetts Utah Oregon Colorado California Wisconsin Maryland New Jersey Pennsylvania Virginia Illinois Maine Ohio Vermont Michigan Arizona Tennessee Idaho Connecticut North Carolina Florida Georgia Rhode Island New Hampshire Iowa New York Texas Nevada Mississippi Louisiana Missouri Wyoming Arkansas Indiana South Dakota North Dakota New Mexico Alaska West Virginia Hawaii South Carolina Oklahoma Montana Nebraska Kansas Kentucky Alabama Legislation & Enforcement Policies & Programs Scoring Criteria Infrastructure & Funding Education & Encouragement Evaluation & Planning Learn more at bikeleague.org/states

12 REPORT CARD Utah Regional Ranking» west #2 GOVERNOR: Gary Herbert DOT COMMISSIONER: Carlos Braceras BICYCLE/PEDESTRIAN COORDINATOR: Evelyn Tuddenham STATE ADVOCACY GROUP: Bike Utah Category Scores Scoring: 5 = High 1 = Low 4 LEGISLATION AND ENFORCEMENT 4 POLICIES AND PROGRAMS 3 INFRASTRUCTURE AND FUNDING 5 EDUCATION AND ENCOURAGEMENT 3 EVALUATION AND PLANNING Top 10 Signs of Success = New in % OR MORE OF PEOPLE COMMUTING BY BIKE SAFE PASSING LAW (3 FEET OR GREATER) COMPLETE STREETS POLICY DEDICATED STATE FUNDING ACTIVE STATE ADVOCACY GROUP STATE BICYCLE PLAN (ADOPTED 2005 OR LATER) SHARE THE ROAD CAMPAIGN VULNERABLE ROAD USER LAW BICYCLE SAFETY EMPHASIS IN STRATEGIC HIGHWAY SAFETY PLAN 2% OR MORE FEDERAL FUNDS SPENT ON BIKE/PED» overall points 54 of : 53 of 100 Feedback Ranking # 5 Consider ways to include bicycling in short and long-range planning processes and provide a clear vision for bicycling in the state of Utah. Update the State Bicycle Master Plan with input from communities, advocates, and other stakeholders. Create a structure where stakeholders can provide input on UDOT projects as they are being developed rather than minor adjustments after they are planned and budgeted. Conduct a bicycle economic benefit study to showcase the positive impacts of bicycling for tourism, health costs, economic development, job creation, and transportation return on investment. Disburse SRTS funds. These have not been distributed for projects over the past two years and, to date, no RFP has been issued for Create and fund a school-based bicycle education program. As the success, number and size of Utah s biking and walking programs grows ensure that staff size and resource are increased so that the success and growth is sustainable. Adopt a statewide Complete Streets policy. The National Complete Streets Coalition has a model state policy and a variety of other resources to ensure adoption and implementation. Adopt performance measures, such as mode shift or a low percentage of exempted projects, to better track and support Bike and Walk Accommodation Policy compliance. Ensure that no funds from the Transportation Alternatives program are transferred for purposes other than bicycling and walking projects. The Bicycle Friendly States ranking is based on a comprehensive survey completed by state departments of transportation and state bicycling advocates. It asks comprehensive questions across 5 categories: Legislation and Enforcement, Policies and Programs, Infrastructure and Funding, Education and Encouragement, Evaluation and Planning. The results listed above provide only a snap shot of the full application. They are intended to offer some ideas for further growth in bicycle friendliness. For more information, visit or contact Ken McLeod at (202) or

13 Share the Road Pins And Fridge Magnets Share the Road (STR) pins are now available. It is the first promo item Bonneville Cycling Club has printed in 5 years without the BCC logo on it. As bicycle advocates, we hope you will proudly wear your STR pin on your hat or lapel provides. It provides an opportunity to tell someone about BCC when they comment on the cool pin. If you don t have a STR pin, find a board member. Get one for yourself and an extra couple to keep on hand. When you have the opportunity, share the pins and spread the message. Don had shared his STR pin with a counter worker at the Arby s on 4th South. The employee thought it was a cool pin. So Don gave him his pin and got a shiny new one for himself. Bonneville Cycling Club also has fridge magnets that look like the bicycle road sign with the BCC website address added on the left border. Available through board members, get one or a few to remind you of what to do next weekend. It is BIKE MONTH fun! Don t forget to send your BINGO cards to by Sunday, May 31, 2015 to be eligible for prize drawings. Social Days of Summer Coming in June Road Captain has declared June as the Social Days of Summer. Look for Social Series rides throughout the month. If you are new to the club, Social Series are highlighted in blue. These rides are often short to moderate in length (15 30 miles), have a more relaxed pace (averaging 12 mph) well unless we have starving members that are excited for whatever treat awaits them at the finish line, and often routes are flatter with only mild and minimum climbing. The group will often stop along the route or near the end of the route for food. It is a great opportunity to visit and get to know the other members. The Social Series rides accommodate riders of all abilities. Cyclist may break into 2 or 3 groups based on the rider s pace. Some ride descriptions may indicate they are no drop. On these rides, the group will either stay together so no one gets left on their own or they will have regroup points. In all cases, the ride is swept, meaning you are not on your own. If you have questions about a route, the pace of a ride, the terrain, if there is a shorter distance, or how your abilities match up, don t hesitate to contact the ride leader for additional information. Hope you will come out and Ride. 13 Page

14 2 Supersimple Protein Bars You Can Make at Home Whip up muscle building treats without the bogus ingredients By Kelsey Cannon supersimpleprotein bars you can make home Protein bars are easy to stash in your jersey pocket or gym bag so that they re there when you need them. Storebought options are great, but they tend to be pricey and full of chemicals to optimize shelf life and taste, says nutritional consultant Mike Roussell, Ph.D. When you make your own, you can leave those things out in favor of healthy whole foods as ingredients. Mounds of Joy Ingredients: 2 Tablespoons (Tbsp) coconut milk 1 ½ scoops of protein powder 1 Tbsp flaxseed meal Unsweetened cocoa powder, as needed How to make it: Thoroughly combine all ingredients in a bowl. Lightly spray a piece of tin foil with nonstick cooking spray and add the chocolate/flax mixture to the foil. Use the foil to form a bar shape. Remove the bar from tin foil mold and lightly dust with unsweetened cocoa powder. Nutrition Information, serves 1: Calories: 262 Fat: 12 grams (g) Carbs: 10g Fiber: 4g Protein: 32g Chocolate Peanut Butter Bites Ingredients: 3 scoops chocolate protein powder ¼ cup flaxseed meal 1/3 cup natural peanut butter 1 Tbsp honey How to make it: Thoroughly mix all the ingredients in a bowl. (Add a little water if necessary.) Use a tablespoon to form half spheres, and place the bites in the freezer for two hours before eating. (If time is an issue, you can eat them right away but they taste better when they're frozen.) Nutrition Information, Serves 4: Calories: 271 Fat: 16g Carbs: 15g Fiber: 5g Protein: 22 g On the bike, protein slows digestion and lowers a food s glycemic index, preventing spikes in your blood sugar that lead to bonking. Off the bike, protein helps to rebuild tissue and restore muscles so they re ready to go when you are. 14 Page

15 Ride Leader Replacement Courtesy of COTTONWOOD CYCLERY Use a personal tube or CO2 cartridge on a club ride that you lead to help a stranded rider we will replace it. **Ride leaders who need replacements for tubes or CO2 cartridges they ve used to help riders on their rides, should see the road captain for replacements. Cottonwood Cyclery will not provide you replacement tubes directly. See the Road Captain for details. Volunteers!!! We love them, we need them, We can t do without them! Little Red still needs volunteers, especially on Saturday, June 6 th when all the ladies are out riding. Volunteer and support this great BCC ride plus get some great swag , South Foothill Drive, Salt Lake City, UT Offers BCC Members 20% off accessories, parts, Tune ups and 20% off on bikes. 15 Page

16 BIKE LAW Bike Law Utah is represented by Jackie Carmichael, a partner in the law firm INFINITY BIKE RIDE is a non competitive family friendly bike ride. It offers four different distances to accommodate riders of all degrees of skill. Starting at 40 miles with 66, 100, and 200 mile distances available. Each distance is fully supported with food and water available. Car support travels with the riders to offer assistance where needed. Each ride takes place in the beautiful country around Utah Lake and the Oquirrh Mountains. Come and enjoy a day of riding with your family and friends on Saturday August 15, The ride will start at 6:30 AM from the Walmart located in Saratoga Springs, Utah(136 UT 73.) Go to Infinity Bike Ride's page to register at: Eisenberg, Gilchrist & Cutt. She is an active bicyclist and a BCC member. She is currently working with Bike Utah on a project to impose stiffer penalties on motorists who harm cyclists. Bike Law Utah is the local chapter of Bike Law, a national network of bicycle accident attorneys founded in Bike Law advocates for the rights of cyclists and campaigns for better cycling. Bike Law educates police, drivers, and cyclists Flynn Cyclery of Holladay 4660 S. Holladay Village Plaza #1A Holladay, UT Eric Flynn, (801) about bike laws, rules of the road, and safety 15% off on parts and accessories, 10% off on new bicycles one free quick tune ($25.00 value). SLC Bicycle Co S 500 E, Salt Lake City UT Offers BCC members 15% off on bike accessories. To get your discount, register at 16 Page

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