Central Oregon Wheelers COW Blog

Cow's Board meeting minutes

Thu, 19 Mar 2026 22:00:00 GMT

03.19.2026 Meeting Minutes

NEW Pace Classification Speed

Wed, 07 May 2025 22:21:03 GMT

At our Ride leader meeting this morning it was decided by consensus to tweak the Pace Chart slightly. A (Fastest) is now 18+ mph, While our D pace was moved up slightly to 12.5-14 mph. This in turned bumped our C and B pace up by 1 mph. Our Social Pace is now 12 mph and below. Click here to see the new Pace Chart.

Bend Man Completes Full Conversation Without Mentioning He Mountain Bikes

Tue, 06 May 2025 01:13:08 GMT

Here is a funny article about the obsessive compulsive behavior of Bend mountain bikers.

https://thatoregonlife.com/2025/05/bend-man-mountain-bikes/

Old and New

Fri, 11 Apr 2025 01:38:19 GMT

Spring and we kick off the official bike season. I've made a few bike-related discoveries that I've found valuable, and I'd like to share them.

Woe is Me

We live in an age where the average person can measure an astonishing amount of data about their body: power, heart rate, REM sleep, speed, elevation gain, and much more. With that wealth of information I watched myself degrade. I expected my maximum heart rate to decrease by a beat a year, but I was hoping the other stats would decrease imperceptibly, if inevitably. Ah, not so. I got weak fast: FTP slumped, free weights decreased, I got slow. I did not feel bad, just weaker. I assumed that was the payback for lots (and lots) of good years.

Based on the elegant foreshadowing of the last paragraph you are correct to assume I counted myself out too soon. The culprit was likely a lack of protein in my diet. I learned that as we age we metabolize protein less efficiently. After 65, an active person needs at least 1.2 grams of protein per kilo of weight. I weigh about 70 kilos and therefore need about 84 grams of protein a day. That’s a lot! After a week of increasing my protein intake, I skate skied further and faster than I had all season.

Here is how I changed my diet. I used an app called My Fitness Pal to help me catalog my daily nutrients and calories. I used it for 2 months until I found the process of cataloging my foods too tedious. I started adding whey protein to my breakfast cereal for an extra 20g of protein. I also added salmon, turkey, or chicken to my typical lunch salad. It takes some forethought, but I feel better and that makes the hassle worthwhile.

Physics

I always find it easy to spend money to make cycling more fun. After some research and experimenting on a friend’s bike, I decided to install shorter cranks on my gravel bike. As we age, we lose flexibility. A longer crank is akin to performing a deeper squat with each pedal stroke. Cranks typically are sized 170mm for a small bike, 172mm for a medium sized bike, and 175 for a large bike. I went to 160mm on my gravel bike and liked it so much that I got shorter cranks for my mountain bike and road bike, too. If you Google “short cranks for a bike” you will see studies showing that shorter cranks typically help in riding comfort without a loss of power. And if you ride off-road you get the benefit of fewer rock hits. If you have a small gravel bike, short cranks can also help with tire/toe overlap.

Accessorizing

By now everyone should have a GPS head unit attached to their handlebars. Whether it is a Garmin, Wahoo, Hammerhead, or other they help you not get lost. They also can provide an indication of a car behind you. That’s right, with the magic of a radar unit blinking on the rear of your bike, it can inform you that there are 1 or more (up to 5) cars rapidly catching you. I have the Garmin Varia RTL515. If I am on a road where there might be a vehicle, I wouldn’t ride without one.

Those are my tips for riders of a certain age. Feel free to let me know of your ageless finds while remaining active.

McKenzie Pass Conspiracies??

Thu, 31 Oct 2024 18:59:00 GMT

An incredible job by ODOT on the repaving of the East side of McKenzie Pass this past season. As you know and with the expected snow, Mckenzie pass is closed for the season. It allows ODOT to focus their attention on the much more accessible Santiam Pass during the Winter season. Some rumors, reports, conspiracies are circulating that cyclists, skiers are not allowed, while closed. Please read the article by Central Oregon Daily regarding ODOT's ruling on a closed Mckenzie pass. Article was forwarded by fellow COW member Tod Feuerman. Thank you Tod! Yes, Tod will be backcountry nordic skiing up there this Winter and we will be posting rides once the snow is cleared next Spring.

McKenzie Pass to get a much needed face lift.

Sun, 03 Mar 2024 01:26:25 GMT

Click here for ODOT site. It was indicated that construction will not get started until the snow is clear. With the huge amount of February snow, it is going to be a long time before they can start the project.

ROAD ID

Tue, 11 Oct 2022 15:05:59 GMT

Dear Central Oregon Wheelers,

Excited to bring you all information regarding ROAD ID. We have worked out a 20% discount for all Central Oregon Wheelers for one year!

Click this LINK to receive your COW's discount of 20%.
Once you have clicked the Link it will take you to the ROAD ID website.
You will be prompted to put in your email and group name.
Our group name is Central Oregon Wheelers.
You will receive a code and be ready to shop.

Thanks to Amy Barkee and Audrey Murray for helping to secure this valuable product! We will also place this link on our website under News section.

Ride ON!

Brian Staiger

Pro cyclist Serena Gordon shares everything you need to know about biking in Bend

Fri, 15 Jul 2022 16:58:57 GMT

Pro cyclist Serena Gordon races and rides bikes for Liv Global and the Giant Factory Off-road Team. She also works as a cycling coach and writer in Bend.

What should everyone know before jumping aboard a bike in Bend? Here’s what she had to say…

https://www.visitbend.com/blog/2020/08/19/pro-cyclist-serena-gordon-shares-everything-you-need-to-know-about-biking-in-bend/

Cancelling Rides due to Smoke

Fri, 20 Aug 2021 17:43:36 GMT

The inability to forecast smoke and AQI levels adds a new and annoying kink to leading rides.

My suggestion:

1) Prepare an email with the registered riders email addresses the evening before the ride, save it as a draft. You can also tell people the day before the ride that you aren't riding, but if others want to go on the ride as a leaderless event that's fine too. Your choice.

2) A couple hours before the ride, check Purple Air (I use the EPA 2.5 data layer, with the LRAPA conversion) or whatever AQI source you're comfortable with.

3) If the AQI is above your threshold email registrants that the ride is cancelled.

4) If the ride is cancelled, inform Brian. He'll turn the ride registration off, and put the word "Cancelled" in front of the ride title on the post. He'll also add any other info you'd like, for example, the ride will be rescheduled when smoke allows.

Wish I could think of a positive quip, but I can't.

Watching the (Mostly) Normal 2021 Kickoff

Sat, 01 May 2021 17:25:21 GMT

The Kickoff using Zoom Webinar, while not a socially enjoyable beer pub, worked OK. If you are interested in the club or wish to help your friends understand what COWs is about, below are two useful links. The first link is to the slides (like PowerPoint, but using Google Slides). The second link is to the YouTube upload of the actual KickOff event with the slides in the foreground and me in a little square, describing the slides. There is a good Q&A at the end, with the audience typing questions, and me verbally responding. I look forward to having the Kickoff at a fun pub in 2022. - Sam

Slides

KickOff Event

Spring 2021 Plans for COWs

Mon, 15 Feb 2021 21:57:51 GMT

2/15/21 COWs Digest

“What a long strange trip it’s been.” Jerry Garcia’s words seem especially poignant in early 2021. Normalcy is looking pretty good about now. To that end, we, the COWs board, are planning on rebooting the Club this spring. The good news is that the Club is in fine shape. We have $6,000 in the bank, about the same as when the pandemic started. We have 154 current members, down from our 225 peak. But many members wrote to tell me that they were hibernating until the Club started again.

I hope everyone is fit and healthy. We are lucky that we live in Central Oregon with easy access to outdoor activities, low population density, AND a major hospital, in the state with the 4th lowest rate of infection. I do feel fortunate.

While things can change, and things will change, we are planning 2021 activities based on the assumption that most members will be vaccinated by mid-summer. But we also hope to have group rides and other activities this spring. Here are some of our early planning thoughts.

A Webinar Kickoff in mid-April

We will likely use Zoom and have availability for 100 guests. We’ll: 1) discuss how the pandemic will reshape the COWs (hint: more gravel, mountain, Zwift rides), 2) take real-time polls, 3) get everyone excited about riding. Watch the Club Calendar page for time and date.

TLC Tweed Road in April/May

Early in the pandemic the COWs adopted Tweed Road. We were given some nice signage on Tweed for the promise of removing litter from this beautiful two mile stretch of country road. Club members looking for some outdoor time and do-good time will socially distance/mask and pick up litter. The County’s webpage on this program is https://www.deschutes.org/road/page/adopt-road. Event information will be on the Club Calendar page.

Ride Ideas

Until we are all vaccinated, we will adhere to Oregon guidelines. No rides will have more than 8 people and ride leaders can set whatever size limit they wish below 8. We’ll have a fairly lengthy do and don’t list available weeks before the first ride.

One fun idea is something called a corral ride. We can meet at an outdoor location, like Discovery Park Pavillion (the corral). When 6 people show up or 20 minutes has elapsed from the first to arrive, we take off on the predefined course. Then the next group forms and they take off. Etc.

Additionally, we could have larger group rides for those that are fully vaccinated.

Finally we have Zwift rides if you have the apparatus. They are fun and the technology allows different paced riders to hang together. There is even a communal voice channel that allows us to talk to each other.

Staying in Touch

Many COW members are using Strava to keep tabs on what fellow members are doing for exercise. Others are members of ZwiftCows. Lots of people are following the Cows Facebook page.

Bike Maintenance

February is a great month to bring your bike into a local shop for a tune-up. Even if you only rode it minimally in 2020, a professional check of your tires, brake pads, chain, and other important parts is prudent. Also bike parts are in short supply, order them now.

Merchandise

Hoo-Rags. We have Hoo-Rags with the COWs logo, available for $15 each on COWs website > Merch. I’ve been using mine as an impromptu mask for skiing, hiking, and biking (see below). If these sell out we can order more.

COW jersey, shorts, and bibs - We plan to open orders on April 1 and close new orders on April 30. This order period is when you can get the color and sizes you want. We’ll get our orders shipped mid-June. If you miss the ordering window, Peak 1 usually has extra inventory to sell in limited sizes and colors.

Closing

If you know of any hibernating members let them know to check our website for the dates of the kickoff event, the Tweed Clean-up, and the back on the saddle dates. Wish us luck!

Sam Handelman, Prez in Brief

Coronavirus Awareness

Thu, 26 Mar 2020 01:44:02 GMT

- It's fine to cycle alone
- Don't take risks: don't tackle something at the edge of your limits on your road or mountain bike.

Any kind of incident that puts you in the ER right now is bad for two reasons: you consume supplies that will very soon be needed for C-19 patients and you run the risk of becoming infected because that's where all the sickest people will be. (Thanks Colin)

Read: https://www.cyclinguk.org/article/coronavirus-qa-it-safe-cycle

USFS seeks comments on proposed Bend-Lava Lands paved path

Thu, 05 Mar 2020 16:54:17 GMT

Cyclists it's time to comment! This is an important connection for cyclists, a safe Bend to Sunriver route. Send comments with your contact info to: cristina.peterson@usda.gov

The Deschutes National Forest’s Bend-Fort Rock Ranger District said Tuesday it is seeking public comments through April 2, regarding a proposed 3.6-mile paved path from Knott Road on Bend’s south end to the Lava Lands Visitor Center.

In a scoping document released Tuesday, the Forest Service entity says the 10-foot-wide multi-use path for non-motorized travel would provide connectivity to recreation sites and other trails in the area.

The path would parallel the west side of Highway 97 and provide transportation options between visitor destinations such as the High Desert Museum, Lava Butte and the visitor center, District Ranger Kevin Larkin said.

Project details and map (PDF): http://www.fs.usda.gov/nfs/11558/www/nepa/113171_FSPLT3_5242126.pdf

About comments:

https://cara.ecosystem-management.org/Public//CommentInput?Project=57665

Meet Jordan Daniels our Newest Board member

Sat, 22 Feb 2020 20:25:39 GMT

Jordan Daniels, Jordan, J Strips (insert bacon emoji), Jordo, Jordy Boy, The Kid, Hey You, are all names I will answer to.

I have been enjoying bikes since I could walk. I ride both mountain and road bikes. When I am in the dirt, I turn the computer off, leave the phone in the car, put on some loose shorts, a cotton t-shirt, and go slam some berms and scrub some tables with the boys. What I love about mountain biking the most is how sketchy it can get: being able to react to every bump, berm, climb, decent, jump, drop, rock, root while on the trail at a high rate of speed is something I look forward to.

On the road, I prefer the tap dancing outfit with shiny white shoes and form fitting Lycra to squeeze out every possible power watt, while riding in a group or solo, around Central Oregon. What I love about road biking is digging deep into a mental hole and asking myself why I chose to be here and doing everything I can to climb out of it in order to hang onto a wheel or just finish the ride- what ever distance that day brings. It is amazing what distance 10+ strong riders can cover when they all work together. I didn't realize what passion I would have towards the sport until I started sharing the workload with others and really becoming an efficient machine.

A little bit about myself. I have lived in Oregon my entire life. I grew up in Klamath Falls, Oregon, moved to Ashland, Oregon in 2008 to begin college. After obtaining my undergraduate degree, I moved to Portland Oregon in 2013 to live with my now wife, Camelia Mayfield, while she finished her Bachelor's in Social Work. We moved to Bend in 2015. Camelia later finished school with a Master's in Social Work and I pursued my career in business. I am a Edward Jones Financial Advisor here in town and absolutely love my career. Camelia works at St. Charles in the ER as a social worker. While I love to bike and play with numbers, she is an absolute beast of a runner. Together, we love being surrounded by the mountains and playing in them as much as possible. I am happy to call Central Oregon my home now and likely forever.

I sought out the COW's group at the end of Summer 2019 and found myself enjoying the sense of community it provides. That is what kept me coming back time and time again. The welcoming everyone gave when I was still the funny new guy of the club is hard to recreate in any other riding clubs around Central Oregon. I hope to pass along the same hospitality to any potential new members in the community as this is such a wonderful group to not only find new routes, and eat way too much at the Christmas party, but to establish new long lasting friendships. I find myself now wanting to meet up with people I've meant through he group outside of COW's to go on rides, ski, BBQ etc. and I feel like that is pretty irreplaceable.

Go ride your bike.

May 19 Bend Transportation Bond Vote

Fri, 14 Feb 2020 18:29:57 GMT

The upcoming Bend Transportation Bond in May is important to the future of biking in Bend. We'll keep you informed starting with:

https://www.bendbikes.org/backstory-to-the-upcoming-may-19th-transportation-bond-request/

Ride With GPS Group

Fri, 02 Aug 2019 19:06:18 GMT

RideWithGPS Club is a great way to navigate our rides. Go to Central Oregon Wheeler RidewithGPS Club (free), and click "Apply to Join".

Using their free mobile app, you get Voice Navigation on your phone, and Offline Maps on your phone. Other benefits too! We have a list of over 100 sortable COW routes.

No More PO Box

Fri, 02 Aug 2019 18:02:36 GMT

For most members this post is irrelevant. Last night the Board decided to cancel our $90 a year PO Box that mainly collected junk mail. In the past year about 4 members joined or renewed by mailing a check vs the online credit card payment method. To make matters worse for the mail picker-uppers, recently the post office hours for using the PO Box went from 24 hours-7 days a week, to a Monday through Friday 9-5 system.

As an all volunteer organization, we have always preferred credit card payment. We will still accept checks, but they will need to be hand delivered to me. Thanks for your understanding.

Balance, Safety, and Mirrors

Tue, 25 Jun 2019 19:02:45 GMT

Balance does not remain constant with age. For a variety of reasons (OTC drugs, eyesight, cognitive losses, arthritis, etc, etc) as we age we lose our sense of balance. And as we already know, we lose our sense of hearing. What you say? Hearing I say. Why do I bring these annoying facts up?

Your safety while riding in a group depends on your motor functions. Here is a test. As you ride your bike down the street, turn around and look behind you, like you would if you heard a car. Are you still in the bike lane or did you just wander into traffic? I bet you wandered. And if there was someone riding to your left they probably needed to swerve into traffic to avoid your swerve. And that is why you’ll often see two riders, riding abreast, separated by 6 feet! Not good.

The issue of balance is compounded by hearing loss. Without good hearing, you will not sense the car behind you. So the car is near you, you turn to see, you swerve, your riding partner swerves, and we have a mess. I see this happen way to often.

Part of the problem has to do with the dynamics of time. We don’t view ourselves as creatures who change. The world changes, but not us. You might still think you have the balance and hearing that you did just 5 years ago. Do the swerve test.

What can you do? The most immediate solution is to do is buy a mirror so you don’t lose your balance when looking behind you. Most people like the nickel sized mirrors that fit on sunglass frames. But if you are far-sighted you’ll probably need a different type of mirror. Any mirror is likely to help.

The long range goal is to improve your balance. I provide two articles that describe the balance issue and suggest plausible improvements. You’ll read that cycling helps your balance a bunch.

https://www.berkeleywellness.com/fitness/injury-prevention/article/keeping-your-balance-you-age

http://theconversation.com/explainer-why-does-our-balance-get-worse-as-we-grow-older-48197

Since we are a group riding club, we don’t want swerving riders, we don’t want riders separated by the width of a lane, and we don’t want car-oblivious riders. If you don’t stay in your lane when you look behind you, consider purchasing a mirror. Thanks from me and your riding buddies.

Routes into Garmin devices

Thu, 20 Jun 2019 20:31:39 GMT

Club members can load route files to their Garmins from the RidewithGPS.com site. There are two ways to do this. One is with a wired connection as laid out here: https://ridewithgps.com/help/export-routes-to-garmin-device

The other way is with the Garmin Connect IQ app which will allow you to wirelessly sync routes. Here is the help page on this: https://ridewithgps.com/help/iq/

To get a club route to sync with the Garmin Connect IQ app, you will first need to Pin the route to your account. Pinning can be done from the app or website. On the app while viewing a route, tap the three dots in the upper right and select Pin (see screenshot: https://i.imgur.com/9ujOlNn.png). On the RWGPS website while viewing a route, click Pin in the upper right (see screenshot: https://i.imgur.com/n9hyYAx.png).

You can also sync recorded rides from Garmin to Ride with GPS. Follow the steps as laid out here: https://ridewithgps.com/help/automatic-sync-with-garmin-connect

__________________________

From WebCyclery Workshop:

Loading COW Routes onto your Garmin

Needed:

Garmin Device - Edge 1000, 1030, 820, 830, 520, 530, etc
A computer or phone
Ride with GPS Account (Ride with GPS App helps too)
Garmin Connect App on your phone
Wired Connection to your Garmin Device
OR
Ride With GPS Connect IQ App

Ride with GPS account

Visit https://ridewithgps.com/
Create a free account
Download the app from the App Store or Google Play

Get the Garmin Connect App on your Phone

Download the app from the App Store or Google Play
Create a free account
Pair your Garmin Device with your phone
Use the Garmin Connect iQ app store within the Garmin Connect app to download and install the Ride with GPS CIQ app on your device. https://ridewithgps.com/help/iq/

Wired Connection

Go to COWS Calendar
Find the ride you want
Click ‘LINK’ this opens Ride With GPS
Click the little 3 dots next to ‘SEND TO DEVICE’ Don’t select - SEND TO iPHONE (or Android) - these require paid account
Choose TCX and download the file
Plug Garmin edge unit into computer
Open Garmin edge unit in browser and choose file labeled “Garmin”
Select: NewFiles
Downloads: Drag and drop TCX file
Confirm file is loaded into folder
Safely remove Garmin unit from computer

Using Ride With GPS Connect IQ App

Go to COWS Calendar
Find the ride you want
Click ‘LINK’ this opens Ride With GPS
Click PIN in the top left corner
On the Garmin Device, Go to the IQ app ---> Ride with GPS
Click ‘Pinned Routes’
Click on the route you pinned
Click Download
Now it shows up in ‘Courses’ on Main Menu

Rolling Coal Alert

Mon, 03 Jun 2019 22:35:46 GMT

Advocacy

Have you experienced a passing vehicle quickly accelerating and seemingly intentionally spewing exhaust on you? This encounter, known as “rolling coal,” has been reported on a number of COW rides. We would like to be informed of such incidents to determine their frequency and severity. If you believe you have been a victim of such behavior, please contact Board member Kevin Briggs.

Final Results: Thursday Night TT

Fri, 10 May 2019 17:15:26 GMT

COW’s Thursday Night TT: Week 3- June 6, 2019

Skyliners brought out the elements last night for four very tough competitors!!

Temperatures in the 40’s and a headwind on the Ascend. Shelby Jones was quoted upon completion “Was it snowing up top?” Despite the brutal weather Ken Brinich knocked off 35 seconds from his previous best for a time of 36:18.

Overall winner Colin DuPlantis set PR’s in the Ascend and Descend (according to Strava), and as a result has the the fastest time of the season for our Thursday Night Time Trial of 32:01. Great effort everyone! See you at the next one on June 20th! I am putting in for temps in the 70’s and a tailwind for both the Ascend and Descend :)

Last night’s results

Name	Overall Time
DuPlantis, Colin	0:32:01
Staiger, Brian	0:33:51
Brinich, Ken	0:36:18
Jones, Shelby	0:41:57

Overall Best times

Name	Best time
DuPlantis, Colin	0:32:01
Sailors, David	0:33:33
Staiger, Brian	0:33:51
Wolfe, Patti	0:34:54
Staiger, Therese	0:35:19
Brinich, Ken	0:36:18
Robbins, Ken	0:36:29
Shaeffer, John	0:37:13
Jones, Shelby	0:39:59

COW’s Thursday Night TT: Week 2- May 23, 2019

Another very pleasant Thursday evening at Skyliners. Newcomer Shelby Jones was our sole competitor (I brought my bike up early to ride, only to have left my helmet and shoes at home!!). Shelby recently moved to Bend originally from North Carolina and most recently Chicago. Welcome Shelby and great effort tonight!! Come join us on our next TT on June 6th. - Brian Staiger (Organizer)

Overall Place	Name	Overall Time
1	Jones, Shelby	0:39:59

COW’s Thursday Night TT: Week 1

Brilliant sunshine, mid 60’s with occasional tailwinds on the ascent was the setting for the first COW’s TT. As newcomer John Schaeffer stated, “this is a great test to mark our progress.”

Kudos to all riders many of which have never participated in a TT, including our TT KOM of the evening David Sailors! It was evident that everything was left out on the course as each rider flew across the finish line! Many riders then casually rode down to town to meet at Good Life for $4.00 pints! How sweet our Bend Life is! Come join us on our next TT on May 23rd. - Brian Staiger (Organizer)

Overall Place	Name	Overall Time
1	Sailors, David	0:33:33
2	Wolfe, Patti	0:34:54
3	Staiger, Therese	0:35:19
4	Robbins, Ken	0:36:29
5	Brinich, Ken	0:36:53
6	Shaeffer, John	0:37:13

Where's Your COWs Jersey Been?

Wed, 08 May 2019 17:45:22 GMT

We are starting a contest to get more photos and more people in COW jerseys. "Where's Your COWs Jersey Been?" Submit a photo wearing a COW jersey in a rad location. Contest ends the week before the 2019 Holiday Party.

KickOff Presentation

Wed, 01 May 2019 03:14:33 GMT

It was a great KO meeting. Thanks all that were able to attend. If you want to see the presentation click on this link: https://docs.google.com/presentation/d/1KmY9U0mcuz7slmX-8opEJbNM5h7-nONjycUYplS4eTU/edit?usp=sharing

Updated and Expanded COW Clothing!

Thu, 25 Apr 2019 23:09:02 GMT

Order your Cow logo jerseys and shorts before May 10 to ensure your size is available. New this year are non-logo socks, arm and leg warmers, jackets, and more at really good prices. https://www.peak1bikestore.com/central-oregon-wheelers/

Logo orders to arrive around June 25.

Bike Maintenance Deal!

Mon, 01 Apr 2019 22:36:56 GMT

Here is a COWs-only special from Sunnyside Sports! Their $75 Signature Tune-up is only $55 now through May 30. Get that bike in pristine shape for 2019! More on what the Signature Tune-Up entails at

https://www.sunnysidesports.com/bike-services-new/.

Just Published - Rethinking Streets for Bikes

Mon, 18 Mar 2019 17:25:58 GMT

Anyone interested in how to make roadways better for everyone, should download a copy of this guide. The University of Oregon has published a new design guide to “make it easier for cities to design complete streets that accommodate efficient, sustainable, everyday forms of micromobility like bicycles.” It's free and the Bike Myth section alone is worth the price!

The document can be downloaded here:

https://sci.uoregon.edu/just-published-rethinking-streets-bikes

Get an immediate email when an event or ride posts!

Thu, 10 Jan 2019 00:18:05 GMT

Wish you could get a quick email for just the ride pace you are interested in? And do you further wish you could register for that event from the email? Well now you can!

We still publish the newsletter and there is always the calendar, but now if there is a D-Ride posted, you will immediately get an email by checking the "D-Rides" group participation in your profile. We have an option that allows you to get an an email for winter activities, social activities, gravel, mountain bike, and board meetings too. Getting too many? - You can remove yourself from these emails just as easy!

Here is the how. Make sure you are logged, then click on your name in the upper right, then click on Edit profile button, and start checking those little radio buttons under "Group participation". Finally click Save, located near the top.

Great Holiday Party!

Sun, 02 Dec 2018 19:30:31 GMT

Here are some photos from the event! Feel free to post yours on the Photo page.

https://photos.app.goo.gl/Jin36PfMbo1QX6sD6

COWs help send kids to Cyclocross Nationals

Thu, 15 Nov 2018 20:09:45 GMT

The Wheelers contributed $99 to assist with The Cascade Cycling Classic Youth Foundation’s CXMas Party, a fundraising effort geared toward sending local kids to the Cyclocross National Championships, held this year in Louisville, Kentucky, December 11-16, 2018.

Hosted by Bowen Sports Performance since 2012, the CXMas Party recipients have won the U-23 National Championships, and raced professionally on the global cyclocross circuit. Also Bend Endurance Academy has created one of the top junior development team's in the nation.

Thank you, Wheelers, for helping kids with their bike dreams this Holiday season!

Where the Rubber Meets the Road: Tire Width, Pressure, and Style

Sun, 29 Jul 2018 22:06:16 GMT

Guest Column, Susan Conners, Owner Sunnyside Sports

At Sunnyside we spend a lot of time talking to people about comfort on road bikes. Trek and other manufacturers have made huge strides in frame compliance and comfort, but your first line of suspension was, is, and will remain, your bike’s tires. Here’s the skinny:

Lower pressures/wider tires= faster and more comfortable

The days of maxing-out your pressure on 700x23c tires are over. It’s not as comfortable, and it’s not faster, either. Because our paved surfaces aren’t perfectly smooth, a rock-hard tire doesn’t stay engaged with the surface—Rather, it micro-bounces, and those bounces absorb energy and speed. A wider tire at lower pressure will roll faster in real-world circumstances—Don’t be afraid to go wider—700x25-28c is recommended on most road bikes. Your legs and your back will thank you.

Pressure-wise, don’t lock into the “Max PSI” number or your tire sidewall. Because the sidewall will hold that pressure doesn’t mean that it is optimal. Your optimal tire pressure is a function of your weight, the road surface, tire width, and whether you’re running it front or rear. Most riders should be using 80-100 PSI , more if you’re heavier, less if you’re lighter. Because the rear tire supports most of your weight, you may want to run a little higher pressure—maybe 5 lbs-- there than on the front.

Tubes or tubeless?

If your bike’s wheels are tubeless-ready, you have the option of adding a tubeless tire, rim strip, sealant, and valve. While you still need to run pressures of around 80 PSI, you will get a smoother ride-feel, and no risk of pinch-flats when you run tubeless. But be warned: the tight fit on a tubeless road tire makes it very difficult for most riders to fix flats on the road, and for that reason, we don’t consider them a default. Manufacturers are working hard to address this issue—Watch for friendlier road tubeless options in the near future.

For more information:

The internet is packed with tire width/pressure science. Google-up Lennard Zinn tire pressure if you’re looking to spend some screen-time learning more. Or go the old-fashioned way and stop by the shop and talk to Don.

5 Steps to Becoming a Faster Rider

Mon, 23 Jul 2018 21:05:57 GMT

5 Steps to Becoming a Faster Rider

Caveat: I am not a PT, coach, MD, or a personal trainer. I speak from personal experience, articles & books I have read, and discussions with more knowledgeable people than myself. This is free advice, take it for what it is worth.

It is fun to ride faster. You don’t need to worry about being last. Hard things become a little easier. You can cover the same distance with less time on your butt. You will likely become healthier and feel better. All worthy goals.

Now for the unfortunate part. It takes time and effort. Lots of effort.

I am going to arrange these items in reverse order of difficulty, the easiest adjustment is first, the most difficult is last.

#1: Strength. Biking uses more than quadriceps. You need a strong core, back, triceps, glutes, hamstrings. While cycling uses these muscles, it doesn’t strengthen them. You need to occasionally go to the gym and lift weights. The best type of gym workout uses free weights (not machines) and isometrics (which help with balance). Try to go twice a week, and accept once a week. Do this year round. if you are riding a lot, ease off the leg exercises. Getting a trainer will make your gym time more efficient.

#2: Yoga. I cannot tell you how many times a person (usually a guy) will say they will not do yoga. Maybe it is because males typically suck at flexibility. If you don’t stretch and become more flexible, you will injure yourself. Your body is highly interrelated. Doing only hamstring stretches will not adequately stretch your hamstrings. In the end everything is connected to everything. Yoga is the best form of stretching to get at this. Not only does stretching help minimize injury, it helps you put your power into the pedals. Somewhat like torque vs horsepower in a car. Flexibility adds torque by allowing you to position your body for maximum efficiency. Here are two great videos you can watch and use from home. They are specifically for cyclists.

https://www.youtube.com/watch?v=uhF5_Ds21TI

https://www.youtube.com/watch?v=guTJ53FDnQs

Sandy LeBlanc is a great instructor.

#3: Hard Days. Your body is great at being lazy. You have evolved to be efficient. Given an easy way out, your body will take it. In order to go fast, your body has to be shaken up and relearn what biking is. There is nothing wrong with long and slow, but this will not make you faster. Instead, do something unusual and more difficult in a short amount of time. Climb Summit Drive as hard as you can, go on a ride with faster companions, go on a mountain bike ride and climb fast. Shake your cycling up, make your legs hurt. Interval training is another great method for accomplishing this.

#4: Easy Days. Yes I marked this as harder than hard days. Once you start getting faster, once you’ve gone to the weight room, become more flexible, you will WANT to ride more. If you ride every day, you will not improve. The older we get the longer we need to rest between rides. It sucks. If I ride the BTBS ride on Tuesday evening, I might not be able to ride effectively until Saturday. It sucks. Hard rides require time for your muscles to heal. I usually walk, lift upper body weights, and do yoga on these off days. Sometime I just veg and watch the Tour de France. Once you are in shape, the best thing you can do is rest between major efforts.

#5. Lose Weight. I said it. Losing weight is the hardest thing to do, excluding keeping the lost weight off. If you want to ride faster, especially on the hills, you need to lose body fat. I suggest trying to lose no more than 1 pound a week for women, and a 1 ½ for men. Set realistic goals but set goals. I needed to write down everything I ate. I use myfitnesspal.com. I drastically reduced: beer, processed foods (including bread), and anything with added sugar. That means I ate fruits, vegetables, chicken, eggs, yogurt in meaningful amounts. No more handfuls of peanuts, chunks of cheese, or thirst-quenching Bend beers. This is the hardest thing to do, but probably the most important change. You can ride faster if you aren’t carrying around a daypack worth of fat. Society, cheap food, parents messaging, commercials, friends - all conspire to thwart your efforts, but you can do it. It is a test in mental strength and willpower.

Five efforts to ensure you become a faster ride. Can you skip one. Not really. They are all you, you need them all. Also this is a good time to consider giving Strava a shot. Whether you use it on your phone, or better yet, a Garmin device, Strava will measure your success. Don’t compete against others, compete against yourself. Find out whether living a good life allows you to ride up the Shevlin Park hill faster. I am betting it will.

Good luck.

Board Minutes 7/12/18

Sun, 15 Jul 2018 17:00:40 GMT

Here are the Board Meeting minutes.

https://docs.google.com/document/d/1j3K97ZUh-Qa0kU2scMyypCUU2XjC1JF_Tnh917ZcHQk/edit?usp=sharing

Bicycle Rides NW Crew Needed

Thu, 05 Jul 2018 22:19:55 GMT

Speaking of volunteering, Jim Moore, a COWs member, is the new Director for Bicycle Rides NW. You can crew for Bicycle Rides NW. As a crew member you can be paid (positions start at $600 per tour), or you can trade working one tour for riding the other for free. They have several openings for our Oregon tour July 21-28, and possibly one or two for our California tour Aug. 4-11. The positions are with our Camp Central (hospitality) team and our Tent & Porter (tent rental) teams. There’s light-to-medium physical work involved, more so in the Tent & Porter position. They have a max of 300 riders, and they want their crew to work hard and then have as much fun as possible. If you’re available and interested, contact Executive Director Jim Moore by email or call 503-281-1526.

Board Minutes 6/7/18

Sun, 10 Jun 2018 22:40:07 GMT

Readable

Feel free to come to the next meeting!

Board Minutes

Sat, 05 May 2018 00:21:13 GMT

The board decided to begin publishing our minutes. Hopefully this will make you interested in coming to the next Board meeting on June 7!

McKenzie Pass update 2

Thu, 03 May 2018 23:52:56 GMT

Old McKenzie Highway Spring ’18 Status

BEND – Following the Milli Fire of last year, the Oregon Department of Transportation (ODOT) is managing visits to OR242, The Old McKenzie Highway, differently from years past.

This year, work crews are on the highway repairing serious damage on and adjacent to the highway from the devastating fire. This means that visitors are not allowed on the highway while crews are in the area repairing and restoring it.

Generally, ODOT crews will have heavy equipment on the highway during the work week, Monday through Thursday. Signs are posted indicating “extreme danger” and “road closed” to warn potential visitors of the hazards along the highway.

On weekend, crews are removing the warning signs to indicate that visiting is permitted.

However visitors, including cyclists and pedestrians, must be aware that ODOT is not maintaining the highway for wheeled travel at this time, and visitors are on the highway at their own risk.

ODOT intends to open the highway to motor vehicles on June 18th this year.

Sunnyside Workshops

Wed, 18 Apr 2018 15:50:52 GMT

16 lucky participants can now sign up for the Group Riding workshop or the Descending Workshop. Members only!

McKenzie Pass Update

Fri, 30 Mar 2018 16:52:08 GMT

Dispatch from Teresa and Wiley: McKenzie Pass is open to the gate at this time....Not far. They are planning to move the plow from Bachelor to the pass next week sometime. There was also warning that due to the fire, be prepared for very stark change scenery, as well as soils that will wash onto the roadway after they get it plowed. Caution was urged with being prepared with wide tires and likely lower speeds descending due to the runoff and likely ongoing road debris. Apparently 50 mph is not encouraged!

So, maybe 2-3 weeks out at this point.

Photo from last year

Unregister Yourself from a Ride

Sun, 25 Mar 2018 21:35:41 GMT

No longer must you email me to remove yourself from a ride. It happens to everyone, you sign up for a ride only to realize a previous commitment or the weather isn't to your liking or .... You'll need to go to your profile and do stuff. Here is a web-page to describe how to Unregister from a Ride.

Annual Kickoff Meeting!

Sat, 17 Mar 2018 00:15:18 GMT

Join us at the Deschutes Public Library in the Brooks room on Wall St. April 17 at 6PM. Get ready to enjoy bike season 2018, We will discuss upcoming events, jerseys, rides, and other happy stuff! Non-members welcome.

Health and Exercise

Fri, 16 Mar 2018 00:19:27 GMT

Two new science articles discuss the link between exercise and health, especially as we age:

https://www.nbcnews.com/health/health-news/exercise-keeps-your-body-looking-young-study-finds-n854846

http://www.nydailynews.com/life-style/women-exercise-delay-dementia-article-1.3876455

Sunnyside Sports Tune-Up Special

Thu, 15 Mar 2018 00:26:05 GMT

Here is a COWs-only special from Sunnyside Sports! Their $75 Signature Tune-up is only $55 now through May 30. Get that bike in pristine shape for 2018! More on what the Signature Tune-Up entails at https://www.sunnysidesports.com/bike-services-new/. Bring coupon.

Pros and Cons of Tubeless Tires for Road Cyclists

Sun, 11 Mar 2018 01:29:41 GMT

Tubeless tires have been a mainstay of the mountain biking world for years, and have inevitably made their way into road cycling as well. Editor's note: I run tubeless tires on my road bike and haven't had any issues and have felt the ride is better than my old clinchers.

Complete article on tubeless road tires:

http://www.ilovebicycling.com/pros-and-cons-of-tubeless-tires-for-road-cyclists/

Holiday Party!

Fri, 27 Oct 2017 18:46:33 GMT

The first annual COWs HOLIDAY PARTY and POTLUCK is December 2, 5:30-8:30pm at the Unitarian Church located at the corner of Skyliners and Skyline Ranch (near Summit High School). We have many fun items planned.

Evite email invitation were sent to members on 10/29 - let us know if you did not receive yours!

Spouses, significant others warmly welcomed. This is the Central Oregon Wheelers capstone event, don't miss it! The party is FREE to members and their guest.

Oregon Designates Sherar's Falls Scenic Bikeway

Wed, 12 Jul 2017 16:07:10 GMT

Yes! Another Oregon Scenic Bikeway! Paraphrased from the official announcement.

"The Oregon Parks and Recreation Commission formally approved the designation of the Sherar's Falls Scenic Bikeway during its June 14 meeting in Salem. This 33-mile loop winds along the Deschutes River en route to the Bikeway's namesake. This ride is best enjoyed in spring and fall, as well as some mild winter days. In springtime, wildflowers dot the hillsides, including lupine bearing purple sprays and arrowleaf balsamroot with its pops of yellow. Come winter, Central Oregon can be a dry, temperate reprieve while the rest of the state shelters from rain."

GPS, route, elevation, etc:

https://ridewithgps.com/ambassador_routes/1214-sherar-s-falls-scenic-bikeway

http://rideoregonride.com/road-routes/sherars-falls-scenic-bikeway/

KickOff Meeting Presentation

Thu, 13 Apr 2017 03:22:32 GMT

Thanks to the 65 people that braved the wet weather to come to the KickOff meeting. I hope everyone had as good a time as I did! For those that were not able to make it, and to those that want to see the presentation again - here it is:

https://docs.google.com/presentation/d/1KRonCM3GRHnbg0zxvTMiMCzUfPQNuLfNs18D9C9jAvQ/edit?usp=sharing

Old West Blue Mountains Route - Kevin Briggs and Bennett Groeneveld

Mon, 27 Mar 2017 17:57:43 GMT

Below is a link to a PDF containing a wonderful recollection of a ride taken this last Fall, complete with photos. Board member Kevin Briggs, and member Bennett Groeneveld are the primary writers. The terrain is gravel and road. The location the Oregon Blue Mountains.

2016-09-16-OldWestBlueMountains.pdf

Off Season Activities Part 2

Wed, 30 Nov 2016 01:04:16 GMT

This is the second installment of a multi-part blog that discusses off-season (and on-season) activities.

Now we are into the heart of the Holiday season; post-Thanksgiving and pre-Christmas. This is a minefield for me; I have the opportunity of gaining more weight than I ever want to lose! Cookies, stuffing, you name it – it’s all out there! My only defense is mindfulness. Wish me luck.

Hopefully you had an opportunity to purchase the Bike for Life book I recommended in part 1. A few people have, and the feedback is very positive.

This installment, I’d like to discuss an area in which many cyclists, including myself, really fail. Stretching. I saw a lot of eyes roll when they read that word. Yes, you know; no, you don’t want to. While cycling is a great aerobic sport, it puts you in a physical position, where your upper body remains relatively static. We have all gotten off our bikes and were unable to stand up straight. We need to stretch to return some of that lost flexibility. I personally have found that stretching has improved my endurance and made me a faster rider.

I have found that simple yoga can help a lot. Let me suggest a way to stretch effectively without having to go to yoga class and humiliate yourself! YouTube. I have watched many videos, and I have found yoga instructor, Sandy LeBlanc, to be especially kind and detail-oriented. She has two yoga videos specifically for cyclists.

10 Minute Post Ride Yoga Stretch , https://www.youtube.com/watch?v=uhF5_Ds21TI
Deep Hip Opening, https://www.youtube.com/watch?v=guTJ53FDnQs

The 10 Minute video is for after a ride. All the positions are done standing up, so you don’t need to sit on the gravel road next to your car! The second video – Deep Hip Opening is my favorite. It helps stretch out tight hips, which is the cause of many lower back issues.

You can watch these on your phone, PC, or smart TV. I have downloaded them to my tablet to take with me when I travel. I watch and mimic them with my wife, who is very yoga-accomplished and she likes them too. Try to do each one, once a week, even if you are not currently riding. This could be the most valuable new cycling activity you do.

Best of luck and have a happy holiday season!

Off-Season Activities - Part 1

Mon, 14 Nov 2016 18:43:41 GMT

This is the first part in a multi-part set of blogs that are about what we should be doing in the off-season (and on-season) besides biking. Full disclosure – I am not a PT, MD, or even a trainer. My research includes trial & error, listening to learned people, reading books and wishing.

It’s the bike off-season here in Central Oregon. Does that mean we should put up our biking shoes and eat bon-bons? Definitely not! Since I am close to the median age of a COWs member, I will be speaking to you, yes you, in the chair with your feet up eating bon-bons.

Biking is great! However, it has more than a few glitches for the healthy person, like the singular hunched position we use. But I don’t want to list the issues, I’ll let someone else do that and let them suggest methods for not making us look like Quasimodo. My first recommendation is to buy and read the book, Bike for Life: How to Ride to 100--and Beyond, revised edition Paperback – March 10, 2015 by Roy M. Wallack.

Roy Wallack speaks to me. He provides direct suggestions and uses interviews of people in the cycling world that I respect to motivate me. It’s a good book, easy to read, and goes well with bon-bons. It might make the perfect holiday gift.

In general what I have found is that if multiple people have recommended the same thing, and I don’t want to do that thing, that it is probably the most important thing for me to do!

I’ll keep the first blog short. If you have books or articles on this topic you would recommend, please comment below. (Only logged-in members have the ability to comment, but anyone can read these posts). Remember bike season starts sooner that you think!