Bay Shore Bike Club

Minutes of Board Meeting-April 12, 2010

Present:

Chris Kabara, President

Ellen Berns, Treasurer

Cathy Burrows, Membership

Rod Creighbaum, Social

Lynn Tulachka, Vice President

Dale Tease, Rides

Linda O'Keefe, Secretary

Dawn Goodman, Publicity

Gary Berns

Jerry Langer

The meeting was called to order at 7:03 p.m.

The minutes of the March meeting were approved as submitted

Ellen Berns submitted the Treasurer’s Report, which was approved with one amendment.

Ellen reported that the bill for the club liability insurance was due. Jerry Langer presented the board with information about possible updates and additional coverage for the board’s consideration. He was unable to give all costs due to a computer problem but will get the information to Chris for future deliberation by the board. The board passed a motion for renewal at the present levels of coverage and will review other options at a future meeting.

PUBLICITY:

Earth Day Parade The float is almost finished. Shawn will be pulling a trailer.

Earth Week Trail Cleanup The cleanup of our section of the Mountain Bay Trail is set for Saturday April 17 at 10 a.m. Dawn will inform the county of where we will put the bags for pickup. Ellen will check our section of the Fox River Trail.

The Cellcom Marathon Everything for the booth at the expo is set. The board did not feel that we could field a sufficient number of volunteers to man the GU station and ride bikes with the runners.

RIDES: Dale reported that the ride calendar is full into August. The first run of the new folder system will be Wednesday at Becky’s ride from Humana. He would like to use brightly colored folders but the ones he has found so far are too flimsy.

The Velcro armbands did not work for the radios because the clips are broken. Rod is trying to get replacement parts. The board unanimously approved a motion to fund $30.00 for clips and pouches for the radios.

Ride Safety There was a general discussion about the policy when rides are called off. The board decided that the policy already in place stating that ‘if you go ahead of the leader, you are on your own’ extends to anyone deciding to ride when there is a weather related cancellation. Once the decision has been made to call off a ride, the leader should not hand out maps or cue sheets.

Chris asked the question ‘Are some of the rides too big? There was not a consensus of what number is too big but we may want to consider an informal split to alleviate some of the congestion a very large group causes. Perhaps at the regroup spots, the first group could leave when the second group arrives. This may need more discussion.

SOCIAL: Rod had no social news and the board congratulated and thanked him for all his work making the pot luck a success.

MEMBERSHIP: Membership numbers are low right now. Cathy will be gone for 1 month. Ellen will pick up the membership applications and send out the cards in her absence.

OLD BUSINESS:
Bike Jerseys Chris has been pushing the jerseys at rides, via email and the website. There are currently 25 orders.

Club Socks Lynn is waiting to hear from the sock guy.

Chris reported that the Road ID is very easy to order online.

The next meeting is scheduled for Monday, May 10, 2010 at the Aging Resource Center. The meeting adjourned at 8:48 pm.

Check out this story of an inspiring 90 year old area bicyclist!

Got this from a friend who saw it in the Milwaukee Journal Sentinel:

Here is the link to the story:
http://www.jsonline.com/news/ozwash/88742317.html

Here is the story:

90-year-old Has Pedal Power Aplenty

90-year-old man bikes 20 miles a day The blunt truth is that most people
won't make it to their 90th birthday. Those who do are not the target market
of Wheel & Sprocket.

Then there's Ed Braun.

He turned 90 last week, on St. Patrick's Day actually, and he spent part of
his birthday doing what he does most every day. He rides 15 to 20 miles on a
bicycle along with a few much younger retired buddies.

I went along and, rusty from not riding all winter, did my best to keep up.
Ed hardly broke a sweat in his Adidas warm-up gear, despite temperatures
approaching 60. Not out of breath in the least, he talked effortlessly as we
rode side by side.

This man's ease on that Trek mountain bike is like a sharp stick in the eye
of time's usual ravages.

"I just thank the good Lord that I'm living and I'm healthy and that I'm
able to do what I'm doing," he said.

People who hazard a guess think he's around 70, Ed said. Not to brag or
anything.

Talk about the other guys in the group, Ed kept telling me, especially
73-year-old Jerry Freeck who got him into this cycling habit. Also on the
birthday ride were John Bergman, 74, and Bruce Unger, 63.

They formed a club called MFOG, Menomonee Falls Old Geezers. No bylaws. No
meetings. No dues. Just rides. They all live in Menomonee Falls, except for
Bruce in Brookfield. Tom Rogahn is also in the group but couldn't make it on
Wednesday.

None of the men knew the others as recently as five years ago. That's when
Ed was passing by Jerry's house and noticed he had some bikes in the
driveway. They got talking. Jerry asked Ed if he wanted to ride with him,
and Ed said he would. The other guys joined them later after random
encounters.

So Ed didn't take up serious biking until he was 85. That's right about when
he retired for the last time.

Edmund Braun is greatest generation all the way. He was born in a log cabin
in northern Wisconsin in 1920, but moved at age 2 to a Milwaukee
neighborhood near 8th and Clarke. Because of the Great Depression, he
skipped high school and worked instead on a farm. Neither of his parents
lived to 70.

Two months before the attack on Pearl Harbor, Ed enlisted in the Marines. He
served in the Pacific during World War II and received a Purple Heart. After
the war, he married sweetheart Evelyn, and they're still together 63 years
later. They raised two boys.

Ed was a Milwaukee policeman for 29 years, retiring as a detective in 1981.
His wife proudly showed me yellowed newspaper articles about arrests he made
and bullets he dodged. One headline reads: "Old legs outlast young in 6
block steeplechase." Ed, then 45, caught a 17-year-old suspect after
pursuing him through yards and over fences. Those legs, now twice as old,
obviously still serve Ed well.

After he put away his badge, Ed worked in security at Falk for a couple
years and then 22 years as a courier for the Foley & Lardner law firm,
mostly on foot and always on the stairs rather than the elevator.

He didn't know it at the time, but he was laying the groundwork for being a
nonagenarian kid on a bike. Sometimes he really airs it out, going up to 45
miles in a day.

"My dad is in excellent shape. He climbed the bluff at Devil's Lake five
years ago," said son Bruce.

"We never thought he'd live this long. Me, too," said Evelyn, 86. "It's a
long life and a good life."

She worries about her husband if he's gone too long, but she knows the guys
are watching out for him. He took a spill on his bike last March, chipping a
hip bone and tearing muscles.

"He became a celebrity at the hospital. Everybody came to see the
89-year-old bike rider," his son said.

Falling on a hip at that age can be devastating. Ed was back on the bike in
about six weeks. He rides all winter, too, when it's not too slippery or too
cold. It's the code of the MFOG.

"He is unbelievable. I'm so proud to know this gentleman. I don't know if
I'll even be alive at that age," Jerry told me.

"I like being with the guys and hearing their stories," Ed said. He learned
that John, for instance, lived with his wife and young son on a sailboat in
the West Indies for 10 years. Jerry has ridden his bike all over Europe.
Bruce was a drug and alcohol counselor who then opened a photo studio.

By my odometer, we rode 15.3 miles through the Falls and Brookfield on quiet
streets and busy ones and along winter-scarred parkways. We stopped at Fox
Brook Park on Barker Road. Bruce pulled out a bottle of champagne, and John
surprised Ed with a plate of mini-muffins.

We lit a candle on one muffin and sang to Ed. We toasted him with paper
cups.

And we agreed to meet for a ride on his 100th birthday.

Call Jim Stingl at (414) 224-2017 or e-mail at jstingl@journalsentinel.com

March 8, 2010 Board Meeting Minutes

Please note: Dawn took notes for the minutes because Linda O'Keefe could not attend this month's meeting.

Present:

Chris Kabara, President

Ellen Berns, Treasurer

Cathy Burrows, Membership

Rod Creighbaum, Social

Shawn Rea, Web

Lynn Tulachka, Vice President

Dale Tease, Rides

John Trester, Political

Dawn Goodman, Publicity

Also Present:

Gary Berns

Dave Burrows

Jessie Rea

The meeting was called to order at 7:03 p.m.

The minutes of the February meeting were approved with one correction (Under Publicity, the Doug of Dean's Distributing is not Hartman, but is Doug Diefenbach).

TREASURER:

Ellen Berns submitted the Treasurer’s Report

Ellen reported that she has checks going out for The Woods for Social and to the Village of Howard for the Spring Banquet. Other expenses submitted were for printing the new Membership cards and postage. The Wisconsin Bicycle Federation acknowledged receiving our yearly membership. Ellen provided a Yearly Report from the Bike Fed for the club to see. Dawn will put this on the club website so that members can see what membership in the Bike Fed entails.

WEB:

Shawn continues to work on the problems that have been reported to him.

He also stated he is prepared for the March 18th "Learn to Use The Website" clinic we will be holding at the Downtown Library to help club members learn to understand and use the website better.

PUBLICITY:

Earth Day Parade. Jerry Ladewig of the Friends of the Fox River Trail group contacted us about the Mayor and the The City of Green Bay holding a new Parade in April to celebrate Earth Day. It is anticipated the parade is on Saturday April 24It's theme is promoting human powered or "green" powered transportation. She thought we might want to take part. The Board discussed potential participation and decided there are enough board members who would want to do so. Rod Creighbaum volunteered to head up the group, while Jessie Rea, Dawn Goodman & John Trester also volunteered to help. John Trester will talk to Jerry about it and let her know we are interested. A meeting at Jessie's house is planned. Date to be determined.

Mountain Bay Trail Earth Week Cleanup. The Board decided to move our club's annual Earth Week cleanup of our section of the Mountain Bay Trail to Saturday April 17 at 10 a.m. with a ride in the area to follow.

The Cellcom Marathon . Dawn reported that Sean Ryan contacted her & Dale Tease to say that they are now on the Marathon Operations Team and will need to attend the monthly Operations meetings the first Tuesday of April & May at noon. Dale may not be able to do this due to his schedule so they will try to find another time to meet with Race Operations Manager John Mory to discuss our GU Energy Gel stations. The Board confirmed the dates of the Marathon as being Sunday May 16^th this year and the club will have a table at the expo on Friday the 14th and Saturday the 15th. Dawn added that we will once again have Becky Meert from Brown County selling the Brown County Bicycle Map at our booth.

POLITICAL:
John Trester reported on more information he learned about the "Tour de Fat" that Dean's Distributing representative Doug Diefenbach would like to organize along the Fox River Trail. Doug was hoping the Bicycle Club and other area biking related groups would take part in the event. After further discussion, the Board decided that participating in this event would not coincide with our club's mission.

RIDES:

Dale is continuing to revise the ride sign in sheet manila folders for each ride that would include the sign in sheet, ride leader expectations & the ride calendar. He showed the Board a new 3 panel folder system and the Board approved this as the final product and told Dale to purchase them. The Board will also let him know safety procedures they want to see listed in this folder for the Ride Leaders to follow. The Board decided the club Ride Etiquette Brochures should be given out to all members at the beginning of each year as they renew their membership. Cathy will mail these out and give them to folks as they renew at the Spring Banquet. Ellen will have more printed up. We will also give these out if new riders show up at our rides. A motion was made for Ellen to go ahead and have these printed.

The ‘Show and Go’ rides will be listed as community rides for the web and newspaper and will not include Dale’s contact information. These rides will be the Thursday Ride, The Sunday Ride and the Tuesday Morning Ride.

Dale confirmed the rides will start: Thursday April 1 at 6 pm; Sunday Ride will start 4/11 at 10 a.m. (due to Easter being on 4/4 and no one showing up usually); Tuesday Ride will start 4/6 at 10 a.m.; Wednesday Ride will start 4/7 at 6 pm.

Dale confirmed that there will not be sign in sheets for the Tuesday morning rides nor the Sunday morning rides, since they are Show & Go rides.

EDUCATION:

Rod spoke with Dan Livermore, our Education Chair. Dan expressed to him that he does not see a purpose in his position any longer since we no longer have the 30 minute education session at our General Meetings. The Board expressed hope that he could remain available to provide the yearly "Bike Clinic", since this was so well done and so informative. It was noted that only Board members were in attendance at the last one at our March 1st General Meeting.

Lynn Tulachka asked what the Board thought we could do to bring in more people to the meetings. She suggested gift certificates be given out as door prizes. The Board agreed declining attendance at these meetings is a continuing problem and trend over the past few years. Dawn suggested speakers like Dan and others could be made part of the monthly Off Season Socials since these are well attended. The Board did not think this was appropriate because it would interfere in the socializing at these events. Cathy and Dave Burrows felt that those attending would feel "trapped" into hearing a speaker or presentation they may not be interested in.

In the meantime, the Board decided to keep Dan Livermore on as Education chairperson as needed for special events such as the Bike Clinic and or community bike rodeos, etc.

SOCIAL:
Rod reported that everything is in order for the Volunteer Appreciation Dinner this week and for the April potluck on April 5^th. The information is now posted on the club website and reminders will be sent out about it on the Friday before and that day. Cathy asked that when we send these announcements to include an announcement about "Road ID's" being on display for members in case they are interested.

Rod also reported that his work with Dale on developing a new walkie talkie holder is still in progress. He brought in 2 ideas for the Board to look at. Suggestions were made and Rod will continue to work on it.

MEMBERSHIP:
Cathy reported she is up to date on entering all the most recent folks who are renewing membership. She also reported that she has a number of items left over from the Fall Banquet which she would like to give out at the Spring Banquet in a drawing.

OLD BUSINESS:

Bike Jersies. Chris showed the Board her designs for new bike jersies. The Board picked a design with a Bike Sprocket as the main emblem. The club logo will be on the arms. The colors will be a blue-green scheme, with blue being the dominant color, similar to the latest jersey (colors sort of fade into eachother). Lynn is working with a number of companies getting quotes and style information.

Club Socks. Lynn showed the various sock designs she had received from 2 companies. The De Feet group was preferred due to their design and pricing. The Board would like to do a half order of each: a blue & green sock and a white sock. Both would have the club name and logo on them. Lynn said she would check into further pricing and make sure we could do a half and half order.

NEW BUSINESS:

Peter Flucke suggested to the Board that his Yoga Instructor might be interested in offering a Yoga For Bicyclists Class for our members. The Board thought this might be a good idea for winter. Sean will put a survey up on the Club website and send it to members, which will ask members what they think of this.

Lynn showed the Board a new identity product bikers can wear for their safety, put out by a company called "Road ID". It can be worn on the wrist or ankle. She thought it would be a great product for our club members and contacted the company. The company said they would give our club a 20% discount. The Board agreed to show the product at our Spring Potluck.

Gary Berns passed out an article from the American Bicyclist Magazine about Wisconsin being high in states that excel in bicycling. The Board liked the article and asked Dawn to put it up on the club website.

ADJOURNMENT:
The next meeting was scheduled for Monday April 12, 2010 at the Aging Resource Center. The meeting was adjourned at 8:25 pm

Cleaning and Fixing Up Your Bike for the Upcoming Season

As part of our General Meetings Series, on March 1, 2010, our club Educational Director, Dan Livermore, presented a clinic on Preparing Your Bike for the Upcoming Riding Season.

Here is a summation of the clinic:

Start by cleaning your entire bike. Wipe it down with soap and water and a clean rag. Some of the folks attending like to use Dawn Dishwashing Liquid because of its degreasing nature.

Take off your wheels, clean and inspect them for bumps, bulges, cracks, cuts, stones or other debris caught in the grooves. Remove any debris you find with a tweezers or pliers. Check to see that your spokes are all tight and none are missing or loose. Rotation of your tires every 500 miles is also suggested for longer, more even wear.

While you are taking off your tires, check that they are spinning freely (sometimes the brakes may be rubbing on them). Look to see that they are spinning straight (no wobble, which could be a sign of loose spokes or a bent rim). You are looking to see if your tires are "true". If the tire is bent, you may need to get a new tire. Some bike shops will "true" your tire back for you (if they are not bent too badly), but they are never the same. Once they are bent, their integrity is compromised.

While you have your tires off, perhaps it's time to put in new tubes. When is the last time you did so? Better to have new ones than to have them go out on you while on a ride. Check to see that the tires are inflated to the proper PSI (which is listed on the side of your tire). Riding at too low of an inflation is a leading causing of flats. Your tires will have lost air over the winter and most even need to have air added between rides each week if you ride a skinnier tired road bike. Many of us inflate our tires to proper PSI before each ride. Do NOT over-inflate as the tube can blow up.

Also while taking off your tires, check the Quick Releases to make sure they are tight. They do not have to be super tight, but they should not be too loose either.

While your tires are off, clean the brake pads. Dan even files his pads down somewhat to make a fresh surface.

Check your gears.

Check your cables.

Check your bearings.

Clean your chain. A couple methods were discussed in this regard. Some people like to use WD 40 to clean it off. And Dawn Dishwashing Liquid was also a favorite due to its degreasing nature. Soak it, wash it off well. Really dry it very well. Then re-lube the chain with your favorite bike chain lubricant (DO NOT LUBE IT WITH WD-40, as this is a cleaner, NOT a bike chain lubricant)!

In regards to your chain, take note if it has been dropping. Your chain may be loose and need tightening or replacement (there was discussion about changing the chain every 1,500 to 2,000 miles). The derailer could need adjusting as well in this regard. If your chain is not taken care of it can start damaging your sprockets and lead to costlier repairs.

Check your Derailers. Are they bent? This often happens when a bike is dropped, in accidents or falls, or even during transporting on bike carriers. Check to see that they are not loose, that they are working well and do not need lubricating.

Check your Seat and Seat Post. Are you at the proper height for optimal riding and not having knee issues? Improper height is a leading cause for biking pain, especially in the knees. Is your seat worn out? Does it smell from years of riding? Is it loose or wobbly? Is it frozen in the post? Sometimes they become "frozen", that is unable to move. Take it out, clean it off, put a little lubricant on it and put it back to where it should be, making sure your seat holders are tight. IMPORTANT: before you take the seat off, mark it with a permanent marker or use a knife to scratch a notch at the height you have it at.

Check all over your bike that all the nuts & bolts and levers are tightened, using your allen wrenches. A couple spots not everyone remembers to check are your Bottle Cages for your water bottle (Dan even applies something to his water bottle cage screws, called "Lock Drop", which is a permanent type of seal so that they don't come loose anymore). Another spot often overlooked for loose items are your pedals and your bike carriers.

A couple items that should be checked include your Bike Computer (odometer/speedometer/GPS). Are the batteries charged or do they need replacing? Most are good for about a year. Is the magnet that goes with the computer in it's right place on the wheel?

How are your lights operating? Do the batteries need changing?

Also check your bike bags to see that they do not have holes or unforeseen wear. When is the last time you cleaned out your bag? Do you have all the tools (an allen wrench set and tire levers), spare inner tubes, CO2 cartridges, etc. that you need? A rag or hand wipes are also good to carry also in case your hands get dirty while changing a tire or fixing a chain that jumps off. Do you carry bandages with you in case of a spill? Are there funky old energy bars that need tossing or old route maps stuffed in there?

Do you have your new State Trail pass for riding on the area bike trails? Get it at any of the bike shops.

If you don't feel like doing any of these things, the area bike shops offer nice tune up specials this time of year.

With all these things taken care of you will be more than ready for another great season of riding!

January 11, 2010 Minutes

Present:

Chris Kabara, President

Ellen Berns, Treasurer

Linda O’Keefe, Secretary

Rod Creighbaum, Social

Dan Livermore, Education

Shawn Rea, Web

Lynn Tulachka, Vice President

Dale Tease, Rides

Dawn Goodman, Publicity

Gary Berns

Dave Burrows

The meeting was called to order at 7:02 p.m.

The minutes of the October meeting were approved as submitted.

Treasurer

Ellen Berns submitted the Treasurer’s Report

Dawn bought a supply of Brown County bike maps to sell to members.

Ellen reported that we have memberships in Wisconsin Bicycle Federation, League of American Bicyclists, and Rails to Trails.

Web

Shawn has been unable to reproduce the problems that have been reported to him.

There was a general discussion about holding another instructional meeting for the web in March. Dawn will check on locations for the 3^rd week in March. Members will be notified of the location, date and time by email and an announcement will be made at the winter socials.

Publicity

The Cellcom marathon is May 16^th this year and the club will have a table at the expo and run a GU station again.

Spevachek Marketing is considering the development of a brochure promoting the downtown Green Bay area. Part of the plan is to include four urban biking routes. There was a general discussion about BSBC involvement in the project and the board agreed that we would be willing to give input but not sponsor the endeavor.

Rides

Dale is in the process of revising the ride sign in sheet to make the waiver more noticeable. He’s also planning to make up manila folders for each ride that would include the sign in sheet, and possibly the ride leader expectations, the ride calendar and the club ride etiquette brochure. Lynn will collect the folders.

The ‘Show and Go’ rides will be listed as community rides for the web and newspaper and will not include Dale’s contact information.

The board agreed that we should get back to using the radios for safety. Rod will work on a handle bar holder for the radios.

Education

Dan will hold a bike clinic at the March general meeting.

Peter Fluke would like to hold ‘Traffic 101’ for the club if there is interest. Dawn will ask him if there is an upper limit to the group size. The board chose May 19^th and 26^th as possible dates. The newspaper notice would say ‘no scheduled ride’ for those two Wednesdays and the class would be publicized to members only. The January social would be a good time to gauge interest.

Social

Rod is checking places for the potluck on April 5^th but will probably stay at the location we used last year.

Dale and Dawn will get volunteer names to Rod for the appreciation dinner

The fall banquet date will be November 5^th.

New Business

The board set the Mountain Bay trail clean up date as April 24^th

There was a discussion about the possibility of ordering jerseys and/ or team apparel this year. The board felt that it was not a good idea to do both in the same year. Chris will talk to Dave Mau about jerseys. Gary and Ellen noticed that some clubs also have socks so Chris and Lynn will explore that possibility also.

The Fox River Cleanup group asked for the opportunity to talk to the club but our general meetings already scheduled.

We will be using the Woodlands room for movie night. We will need to take the tables down in order to have enough room.

Dates for the remaining 2010 board meetings were set and are as follows.

February 8

March 8

April 12

May 10

June 14

July 12

August 9

September 13

October 11

The next meeting is scheduled for 7:00p.m. on February 8, 2010 at the Aging Resource Center. Meeting adjourned at 8:30 p.m.

Eating for Competition Presentation (from 1/4/10 General Meeting)

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Eating for Competition

(Presented 1/4/10 out the January General Meeting)

Shai Sims Brown, RD CSSD CDE

Diabetes Service and Outpatient Nutrition

Bellin Health

Food Macronutrients

– Fat

– Carbohydrates

– Protein

Also important in nutrition

– Fluid

Carbohydrates

• May be the most important macronutrient for activity

• Stored as glycogen in liver and muscles.

• Needed before, during (if long duration of activity) and after exercise to fuel muscles and central nervous system, reduce recovery time and enhance immune function.

Protein

• Also known as Amino Acids

• Function is to build, maintain and repair muscle tissue

• Important during and after exercise

• Consuming soon after exercise promotes muscle repair

Fluid

• Exercise lasting less than 60 minutes, water is a good option

• Sports drinks good for lasting longer than 60 minutes (replaces fluid and carbs), water and food also options

• If lose more than 2# from pre exercise session to after exercise, not enough drinking fluids

• Avoid carbonated beverages, fruit juice and alcohol before, during and after race

Fat

• For general good health choose more monounsaturated fats instead of saturated

– Monounsaturated fat examples: nuts, seeds, avocado, canola oil, olive oil

– Saturated fat comes mostly from animal products. To decrease saturated fat use lean meats, trim visible fat, and choose low fat dairy products.

Before activity

• Ideally eat a moderate protein, low fat, and low fiber meal/snack 3-4 hrs prior to activity

– Goal is to satisfy hunger, maintain hydration, maintain normal blood sugar

• 4 hrs before activity drink 17-20 oz fluid

• Snack 30-60 minutes prior to activity with 5-10 oz water or sports drinks

• Experiment with what works for you

Pre exercise food examples

• 3-4 hrs before activity

• Fruit and yogurt smoothie and low fat granola bar

• String cheese, 2 serving crackers

• Meat and cheese sandwich and fruit

• Oatmeal with brown sugar and nuts, banana and milk

• 2 peanut butter toast with 1 c. milk

• Sports bar

• 30-60 minutes

• Sports drink (satisfies fluid and carb needs)

• Jelly sandwich

• Sports gel or sports bar

During activity

• Carbs: If activity lasting longer than 60 or 90 minutes consume 30-60 grams carb every 15-20 minutes

• Fluid: based on sweat rate. Average 8 oz every 15-20 minutes

During activity food examples, hourly

• 24-32 oz. sports drink

• Large banana and water

• Small banana and 12-16 ounces sports drink

• 1-2 sports gels and water

• White bread with 1-2 tablespoons jam and water

• Bites sized pieces of low fat granola bar and water

Eating for recovery

• Carbs/Protein: 4:1 ratio, within 30 minute of exercise completion (1-1.5 g Carb/kg)

• Meal ~ 2 hr after activity and every 2 hrs up to 6 hrs

• Fluid: 16-24 oz water/sports drinks for every pound lost during exercise

Food examples after activity, snack

• Sports drink and sports bar

• 16 oz. 1% chocolate milk, banana

• Graham crackers with peanut butter and fruit

• Bagel with peanut butter

Things to avoid immediately before, during and after activity

• High fiber foods (before activity avoid only very high fiber)

• High fat foods

• Sugary beverages

Sample menu for 200# endurance athlete (afternoon workout)

• Breakfast

• Egg taco with black beans and salsa

• 1 c. OJ

• Lunch

• Meat, cheese sandwich with veggies

• 3/4 c. potato wedges

• 1 c. 1% milk

• Orange

• Pre exercise

• 16 oz. chocolate milk

• During

• 24 oz. Gatorade

• After

• Energy bar

• Dinner

• 6 oz baked fish

• 1 c. rice

• 1 c. broccoli

• Water

• Snack

• String cheese and 6-12 crackers

Sample menu for 150# endurance athlete (morning workout)

• Pre exercise breakfast

• 1 c. cooked oatmeal

• 2 tbsp raisins

• 1 c. 1% milk

• During exercise

• Large banana and water

• After exercise snack

• 3 oz dried fruit

• Lunch

• 1.5 c. chili

• 8 baby carrots

• Crackers

• Water or other non cal beverage

• Dinner

• 3 oz. chicken breast

• 1 large sweet potato

• 2 tsp margarine

• 1 c. salad with 1 tbsp dressing

• 1 c. 1% milk

• Snack

• 1 cup yogurt

Summary

• Don’t skip meals

• Eat before exercise

• If activity longer than 60 minutes then take snacks and fluids

• Have a snack after activity, especially if doing another ride the same day

• Don’t gauge fluid intake only on thirst

• Experiment with what works for you!

References

• American Dietetic Association. Nutrition Care Manual. 2009.

• American Dietetic Association. Position of the American Dietetic Association, Dietitians of Canada, and the American College of Sports Medicine: Nutrition and athletic performance. J Am Diet Assoc. 2009;109:509-527.

• McArdle WD, Katch FI, Katch VL. Exercise Physiology: Energy, Nutrition, and Human Performance. 6th ed. Lippincott Williams & Wilkins; 2007.

Minutes of Board Meeting October 12, 2009

Present:

Pat Orgeman, President

Ellen Berns, Treasurer

Linda O’Keefe, Secretary

Chris Kabara, Vice President

Cathy Burrows, Membership

Rod Creighbaum, Social

Dave Mau, Past President

Dale Tease, Rides

Dawn Goodman, Publicity

Gary Berns

Lynn Tulachka

Dave Burrows

The meeting was called to order at 7:00 p.m.

The minutes of the September meeting were approved as submitted.

Treasurer

Ellen Berns submitted the Treasurer’s Report

She sent a check for the proceeds from the SAGBRAW rest stop to the Friends of the Fox River Trail.

Rides

Dale reported that all rides for the season are covered.

Social

All arrangements have been made at Wally’s Spot for the end of season banquet on November 6^th.

Dawn will burn a CD of pictures from this season to show at the banquet.

The board approved $60.00 to be spent on gift certificates from local bike shops to give as prizes at the banquet.

Dates for the off-season socials have been set for January 20^th, February 18^th, and March 24^th.

The volunteer appreciation dinner will be held on March 10^th.

Membership

Cathy reported that we currently have 145 members.

She also reported that she wants to receive signed membership forms for all members when they register because they have the waiver statement.

The ride sign-in sheets also need to be changed to have a reference to the waiver they are signing on the front of the form even if the actual waiver is on the back.

Chris also felt that it was important to include a statement that children under the age of 16 must have a parent or guardian present on the ride.

Old Business

The board approved that the following amendments to the by-laws be placed before the general membership for a vote.

Article 3, Section 3: The membership year begins April 1 each year and ends on March 31 the following year.

Article 4, Section 1: Annual dues are payable by April 1 each year.

Article 6, Section 1a: General membership meetings will be scheduled and advertised by the Executive Committee.

Cathy will email the membership about the vote to change the by-laws at the fall banquet.

New Business

Dave Mau reminded the board that the committee responsible for putting together the Brown County bike map two years ago was meeting next week. Dawn will attend the meeting.

He also contacted the city parks department regarding the trail from Danz to Superior and reported that all the money is available but they need a letter of approval from the federal government. There was supposed to be a grant available to study trail options on the west side but nothing has been done yet.

The next meeting is scheduled for 7:00p.m. on January 11, 2010 at the Aging Resource Center. Meeting adjourned at 7:58 p.m.

Minutes of Board Meeting September 14, 2009

Present:

Pat Orgeman, President

Ellen Berns, Treasurer

Linda O'Keefe, Secretary

Shawn Rea, Web

Cathy Burrows, Membership

Rod Creighbaum, Social

Dave Mau, Past President

Dale Tease, Rides

Gary Berns

Jessie Rea

Chris Kabara, Vice President appointed

Lou Lucci

Lynn Tulachka

Dave Burrows

The meeting was called to order at 6:35 p.m.

The minutes of the August meeting were approved as submitted.

Treasurer

Ellen Berns submitted the Treasurer’s Report

She paid our membership fees to the League of American Bicyclists and Rails to Trails Conservancy

She also informed the board of a card sent to the club from 2 Bikes and a Map thanking us for the rest stop we provided for SAGBRAW. Included with the card was a check for $100.00, which she deposited.

The board passed a motion by Cathy to add the $100.00 to the money raised from free will offerings at the rest stop for a donation to the Fox River Trail.

Website

Shawn is still working on the Newsletter function.

Cathy is occasionally being contacted about accounts that no longer work but since the problem is infrequent and easy to fix Shawn doesn’t need to spend time tracking down the cause.

Rides

Dale reported that October 21^st is still open and he will contact Shelly about her scheduled ride on October 28th. He also reminded us that Matt’s ride is on September 19^th.

Social

The board decided not to hire the magician this year for the fall banquet.

The banquet will be at Wally’s Spot on November 6^th. Rod asked if we needed ballots for the election but with only 3 positions open, it didn’t seem necessary.

Membership

Cathy reported that we currently have 144 members.

Old Business

The board unanimously approved Pat's appointment of Chris Kabara to the vacant Vice President position.

New Business

Chris suggested that we have our general meetings in January, February, and March, rather than in the summer when everyone wants to ride. Attendance has been an ongoing problem and this might draw more member participation. Cathy pointed out that the by-laws require that regular meetings be held approximately once per month from April through October. She will finish typing the by-laws with the change to allow free memberships to continuing members after they turn 75 we made last year and get a new copy to all the board members. A vote on possible changes regarding the general meetings could be held at the banquet in November.

Ellen shared a letter from the Fox River Cleanup organization offering to speak at one of the general meetings. She wondered how we might handle requests like this one if we have fewer general meetings and set the topics in advance (i.e. January-health, February-movie night, March- getting your bike ready).

Dale and Dave Mau both got an announcement about the De Pere redevelopment meetings. Dave attended one meeting but felt that it would be better if some one actually living in De Pere represent the local biking interests. Pat volunteered and Dale will get the meeting information to him.

Ellen expressed concern that the club does not have a formal protocol to send a card or flowers when there is a death in the family of a club member. This will be an agenda item in October.

The next meeting is scheduled for October 12, 2009, 7:00p.m. at the Aging Resource Center. Meeting adjourned at 7:14 p.m.

Minutes of August Board Meeting, Aug. 10, 2009

Bay Shore Bicycle Club

Minutes of Board Meeting August 10, 2009



Present:

Pat Orgeman, President

Ellen Berns, Treasurer

Dawn Goodman, Publicity

Shawn Rea, Web

Cathy Burrows, Membership

John Trester, Political

Dave Mau, Past President

Dale Tease, Rides

Gary Berns

Note: Dawn Goodman took notes & acted as secretary in Linda O’Keefe’s absence.

The meeting was called to order at 7:00 p.m.

The minutes of the July board meeting were changed to reflect 3 corrections made by Ellen Berns: Under New Business it was Gary who suggested the board consider club socks and it was noted that No year was mentioned and that it was just an “in the future” suggestion. The minutes were then approved with those corrections.

Treasurer

Ellen Berns submitted the Treasurer’s Report

She paid out $10 annual fee to the State of WI Dept of Financial Institutions. She explained their new requirements & her attempts to meet those. She made reimbursements to Cathy Burrows & Dale Tease for SAGBRAW Rest Stop Expenses; she deposited the $715.62 donations from the SAGBRAW donations collected at the rest stop.

Website

Shawn is working on the Newsletter component & trying to get it to work.

Cathy asked Shawn to correct “real name” field on the database & also to have subscriber term automatically end on 3/31 of the next year (nor from date of data entry). Shawn said he would seek assistance with a programmer friend on the matter.

Political

John reported that the Fox River Trail got an enhancement Grant from the State of WI (Peter Flucke did the ground work). As a result, 2 miles are being paved from about Midway road to LeSay.

Rides

Dale reported he has 2 open dates for September yet. Dave Mau & Dale picked up the rides. Dale mentioned there are a number of open ride dates for October yet. He clarified that in September we move to 5:30 pm evening start times & that Tuesday morning remains at 9 a.m. He further clarified that in October we move to 5:00 pm evening start times & that Tuesday mornings will change to 10 a.m. start times.

Gary Berns noted that the Thursday night rides are becoming too spread out and people are not staying with the group and doing the stops so it leads to confusion & new riders separated/dropped from the group & unsure where to go. He recommended the faster group on the regular route leave earlier to avoid confusion. It was decided they would announce this at the following Thursday night ride.

Social

Rod was not present at the meeting but the Board discussed the success of the Bullfrogs game night; & the plans for the upcoming Washington Island Weekend were reviewed.

Membership

Cathy reported that we currently have 141 members.

Old Business

Cathy reported on the SAGBRAW Rest Stop: it went smoothly, if we choose to do it again we should keep in mind not to make too much of any one bakery item because we had left-overs on a number of them (cookies go better than bars); we made $715.62 in tips/donations, we spent $245 to run it. Cathy made a motion that the club absorb the cost of running the rest stop and donate $750 for the Fox River Trail. Dave Mau seconded the motion. 8 ayes, John Trester abstained due to conflict of interest. Motion passed.

New Business

Ellen expressed concern about cars coming up on the group from behind & riders being in potential harm due to being out too far or not being aware of danger. She asked that Ride Leaders and Board members stress the importance of calling out “Car Back” & the importance of riders moving over & going to single file when they hear that. The Board agreed.

Cathy Burrows explained that a non-member requested permission to advertise a brand new (used 1 time)recumbent bicycle on behalf of her dead brother-in-law’s family. Peter Flucke referred her to us. After much discussion, the Board decided to waive the membership requirement, and also advise her to try taking it back to the bicycle dealer & also put it on Craig’s list.

Dale expressed concern about the continued Vice Presidential position vacancy & wanted to know what other Board members think we should do. Dave Mau strongly emphasized that club members who have already held leadership positions should not be President because it makes for a stagnant Board & leads to the same members always doing everything. Dale & the rest of the Board agreed. Persons of interest were discussed but it was finally decided that the Board needs to issue a very strong statement via e-mail and on the club message board that we need a President, Vice President and new folks in membership to keep the club going. They asked Dawn to write up these notices & post them as soon as possible.

The next meeting is scheduled for September 14, 2009, 7:00p.m. at the Aging Resource Center.

Meeting adjourned at 8 p.m.

Inspiring Story from CBS 8/10/9 about Bikes Boosting Kids With Special Needs
ANN ARBOR, Mich., Aug. 10, 2009

BIKES BOOST KIDS WITH SPECIAL NEEDS

University Program Aims to Improve Children's Independence, Sociability

(Less than 20 percent of kids with autism and 10 percent of those with Down syndrome learn to ride a bike. As Seth Doane reports, an annual camp in Ann Arbor helps these children face their fears.).


(CBS) Learning how to ride a bike is a rite of passage that's often out of reach for some kids.

Less than 20 percent of kids with autism - and just 10 percent of those with Down's Syndrome - learn to ride a bike, according to the University of Michigan.

CBS News Correspondent Seth Doane reports an annual week-long camp at the University of Michigan in Ann Arbor helps kids face their fears and lets researchers learn how success here can translate to other parts of their lives.

"It gives you a way to become more independent, to become more social," Michigan researcher Dale Ulrich said. "Those are the two characteristics that children with Down's Syndrome and autism need to improve on."

When they first arrive, many of the kids don't have the balance or the strength to ride a bike, but they do have the will. Developing that will is the point of this program.

"I wanted to learn. Now I did," said Lydia Brattin.

That leaves her dad, Vincent Brattin, beaming.

"Bike riding is one of the basic childhood skills," said Brattin. "It's just another one of the things that everybody - quotation marks - 'everyone normal' does."

Caryn Pack Ivey wondered why children with disabilities - like her son Jared - are often underestimated.

"Some people are only interested in seeing children with disabilities learn how to take care of themselves and do laundry and wash dishes," Ivey said. "And there is a lot more to life than doing laundry and washing dishes."

After watching her son ride for the first time, his mother Caryn said "it was emotional."

Jared did not need to say a thing. His smile said it all.

More than three-quarters of the 80 campers were up and riding by the end of the week.

"I'm going to have to get back into it myself," said Vincent Brattin.
"It'll do me some good."

Sometimes we all need a little extra encouragement.

Learn More about "Lose the Training Wheels" Organization: http://www.losethetrainingwheels.org/

Learn More about the University of Michigan program (Center for Motor Behavior & Pediatric Disabilities):
http://www.umich.edu/~cmbds/

To see the video of this story on CBS go to:

http://www.cbsnews.com/video/watch/?id=5231599n&tag=related;photovideo