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Thursday, March 28, 2013

One More Reason to Start Commuting by Bike

Good news: Studies show bike commuting is one of the best ways to stay healthy

It’s always a pleasure when scientific studies confirm your own long-held opinions, especially when what you think flies in the face of all conventional wisdom.
For instance, who knew that chocolate ├ęclairs and triple fudge caramel brownies actually contain fewer calories than a 12-ounce glass of skim milk? Or that every $1000 you spend on lavish vacations before the age of 65 will, over the long run, provide you with more retirement income than if you’d stashed that same $1000 in a savings account?
Well, to be honest, I made up the fact about the ├ęclairs. And the one about vacations too. Business commuter
But here’s bona fide scholarly research that excites me in the same way: Biking for transportation appears more helpful in losing weight and promoting health than working out at the gym.
This means I can spend less time wearing a grimace as I endure mind-numbing exercise routines at the Y—and more time wearing a smile as I bike to work, shopping and social events. Just what I always thought.
But hey, don’t take my word for it. According to Australian epidemiologist Takemi Sugiyama, lead author of a recent study in the American Journal of Preventive Medicine, “Commuting is a relevant health behavior even for those who are sufficiently active in their leisure time.”
Analyzing the research, The Health Behavior News Service notes, “It may be more realistic to accumulate physical activity through active transport than adding exercise to weekly leisure-time routines.”
The four-year study of 822 adults found that found that people commuting to work by car gained more weight on average, even if they engaged in regular exercise, than people who did not commute by car. The authors of the study recommend creating more opportunities for everyone to walk or bike to work.
An earlier study by researchers at the University of Sydney School of Public Health published in Obesity Reviews (the journal of the International Association for the Study of Obesity) supports the thesis that leisure-time exercise alone is not enough to prevent obesity. Sixty to 90 minutes of daily physical activity is recommended to curb obesity, which is more time than most people can fit into their busy schedules. That’s why the study’s authors recommend “active transport” like biking and walking for commuting other common trips.
Beyond fighting fat, biking and walking for transportation also boosts overall health. A 2007 paper in the European Journal of Epidemiology concludes “Commuting physical activity, independent of leisure time physical activity, was associated with a healthier level of most of the cardiovascular risk factors.”
The key advantage of traveling by bike over working out at a fitness center is that most people find it easier to do. Instead of vying for scarce free time with many other fun and important things, exercise becomes something we do naturally as part of daily routine. As a study by Portland State University professor Jennifer Dill in the Journal of Public Health Policy shows, 60 percent of Portland cyclists ride for at least 150 minutes per week (the recommended exercise minimum for adults) and that “nearly all the bicycling was for utilitarian purposes, not exercise.”
She adds “a disproportionate share of the bicycling occurred on streets with bicycle lanes, separate paths, or bicycle boulevards”—confirming the importance of bike infrastructure improvements to public health.
In my opinion, all this research also suggests that if I bike a lot for everyday transportation I can sometimes ditch the skim milk in favor of the brownies, and may save enough on auto expenses to both take a cool vacation and fund my retirement account.

*This article was found on  People For Bikes website. It was written by Jay Walljasper and posted on March 12, 2013 through People For Bikes blog.

Tuesday, March 26, 2013

April 7th, Runner's Symposium

Attention runners!  You might be interested in attending this free event.  It will be held at Jefferson Hospital.  Runner's Symposium on April 7, from 11 am to 4 pm, sponsored by Jefferson Healthcare.  Check out the website,, for the list of events and information available, including a pasta carbo-loading meal in the cafeteria for you Rhody Runners.
Additionally, Jefferson Trails Coalition will have an informational booth.

Saturday, March 16, 2013

Biking on the Brain

Members of the Junior Broken Spoke Race team are participating in the Tour De Dung #1 road race in Sequim, WA today. Go team, GO!
Since they are out having fun on their bikes, you should be too! Here are some Safety things to keep in mind before and during your bike rides:

Ten Commandments of Bicycling

I. Wear a helmet for every ride and use lights at night

II. Conduct an ABC Quick Check* before every ride

III. Obey traffic laws: ride on the right, slowest traffic farthest to right

IV. Ride predictably and be visible at all times

V. At intersections, ride in the right-most lane that goes in your direction

VI. Scan for traffic and signal lane changes and turns

VII. Be prepared for mechanical emergencies with tools and know-how

VIII. Control your bike by practicing bike handling skills

IX. Drink before you are thirsty and eat before you are hungry

X. Have fun

 *ABC Quick Check
  1. A is for air
    • Inflate tires to rated pressure as listed on the sidewall of the tire
    • Use a pressure gauge to insure proper pressure
    • Check for damage to tire tread and sidewall; replace if damaged
  2. B is for brakes
    • Inspect pads for wear; replace is there is less than ¼" of pad left
    • Check pad adjustment; make sure they do not rub tire or dive into spokes
    • Check brake level travel; at least 1" between bar and lever when applied
  3. C is for cranks, chain and cassette
    • Make sure that your crank bolts are tight; lube the threads only, nothing else
    • Check your chain for wear; 12 links should measure no more than 12 1/8 inches
    • If your chain skips on your cassette, you might need a new one or just an adjustment
  4. Quick is for quick releases
    • Hubs need to be tight in the frame; your quick release should engage at 90°
    • Your hub quick release should point back to insure that nothing catches on it
    • Inspect brake quick releases to insure that they have been re-engaged
  5. Check is for check it over
    • Take a quick ride to check if derailleurs and brakes are working properly
    • Inspect the bike for loose or broken parts; tighten, replace or fix them
    • Pay extra attention to your bike during the first few miles of the ride 

    The information in this post was copied from this site:

Monday, March 11, 2013

Share the Road (from League of American Bicyclists)

AAA Debuts New Share the Road PSA
Bike helmet or car keys? For a growing number of Americans, it’s not one or the other. As the popularity of biking rises nationwide, more and more people are motorists and bicyclists. Today at the 2013 National Bike Summit that common cause was highlighted with a keynote address from the nation’s largest advocate for safe and efficient mobility for all of those who use the transportation system: AAA.
“At first glance, it may seem surprising that AAA would be a leading voice at the National Bike Summit, one of the biggest bicycle advocacy events of the year,” says League President, Andy Clarke. “But AAA has become an important partner in our work to raise awareness about the benefits of biking, improve the safety of cyclists, and promote and protect the rights and responsibilities of all road users.”
Yolanda Cade, Managing Director for Public Relations for AAA, debuted a new Share the Road Public Service Announcement (PSA) that highlights the dual identity of many road users: driver and cyclist.

“As the voice of over 53 million members in the U.S. and Canada, AAA welcomes the opportunity to work with the League to reinforce the safety messages that both cyclists and motorists need to take to heart — we have a shared responsibility, beyond just sharing the road,” said Cade. “We all have the same basic need: a safe ride home.”
“We share in the enthusiasm from our Canadian partners at CAA and the Share the Road Cycling Coalition and we’re pleased to bring their PSA stateside, sharing it with our members and the public,” Cade continued. “It reminds us that by showing common courtesy and respect on the road, we can ensure the safety of all road users.”
To view the new PSA, created in partnership with the Share the Road Cycling Coalition and CAA, visit .

The information in this post was copied from this site:

Friday, March 8, 2013

Weekend Events

Looking for something fun that is bike oriented to do this weekend? There are a few different cool events in the Sound area to check out:

Singletrack Cycles West Side Mountain Bike Series- 360 Park

Event: Singletrack Cycles West Side Mountain Bike Series- 360 Park
Where: Key Pen - 360 Park
When: Sunday - March 10th, 2013
Join some of The Broken Spoke Racing Team members in the 3rd race in this enjoyable series or just head out to watch and support your local bike team.

Directions: East or West from Hwy 16
  • Take the Purdy/Key Center/SheltonExit
  • Turn onto SR 302
  • Follow for 2.75 miles. SR 302 goes to the left and 144th goes straight ahead (look for signage here)
  • Go down 144th for 300 feet and entrance is your right.
  • If you come to118th street (near gravel yard) you have gone too far. 



Seattle Bicycle Expo

Hours                                                                                             What to Expect
Saturday, March 9, 9 a.m. - 6 p.m.                                                    Presentaions 
Sunday, March 10, 10 a.m. - 4 p.m.                                                      Exibits 
                                                                                                          Food Court 
Tickets                                                                                               Photo Contest 
Adult admission:                                                                                Expo Contest  

$10 - single-day pass                                                                           And tons more!
$12 - two-day pass
(Kids 15 or younger are free!)
Please note: We accept CASH ONLY at the door.
An ATM will be available.
Cascade Bicycle Club members can receive
a $2 discount on a single-day pass by showing a membership card. This does not apply to the $12 two-day pass.

The 2013 Seattle Bicycle Expo will be held once again in the deluxe, two-story Smith Cove Cruise Terminal, which overlooks the Puget Sound and features a magnificent view of downtown Seattle and the Olympic Mountain range.

Monday, March 4, 2013

Be a part of PT History!

Main Street's Port Townsend Family Portrait 
A Community Photo Shoot on March 23 
Ferry Family Portrait
2010 Family Portrait by David Conklin
Who: You!  
When: Saturday, March 23, 2013
Gather at 9:30am; Photo at 9:45 am
Where: Civic District Plaza at Madison/Water Streets

What else?
The Schooner Adventuress is planning to sail by for the photo in celebration of her Centennial Year.

Treats courtesy of Elevated Ice Cream Co. & Candy Shop.
Posters available after 1pm that day at The Printery in Uptown. $10 each, proceeds benefit the nonprofit Port Townsend Main Street Program.
Victorian/Steam Punk attire encouraged! 

Friday, March 1, 2013

NW Cup race dates

2013 Race Dates











Start gearing up for the 2013 Northwest Cup Downhill Series!

A few of The Broken Spoke Race team members will be present at most if not all of the events this year. All are fun to watch but even more fun to participate in. Pencil in the dates and try to make it to at least one to support your local bike team! 

These are the tentative dates for the 2013 race season for the Northwest Cup.
Round 1Dry Hill / Port AngelesApril 5-7
Round 2Dry Hill / Port AngelesApril 25-28
Round 3Dry Hill / Port AngelesMay 17-19
Round 4Skibowl / Mt. Hood June 21-23
Round 5Skibowl / Mt. Hood July 12-14
Round 6Stevens PassAugust 2-4
Round 7Stevens Pass (Finals)Sept. 6-8