AMERICAN ULTRA RIDE

Ralph Giarnella MD
Southington Ct USA

Monday June 11, 2007

Special Supplement to The Prologue:

The Race Across America begins June 10th for soloistsand then again on Tuesday June 12th for team relayriders. RAAM attracts the world's greatestultra-marathon cyclists to race non-stop 3,046 milesacross America. Racers come from all walks of life andeven support numerous charitable causes with theirefforts. Last year's RAAM competitors raised over $1million dollars for their recognized causes, butmeeting the cycling challenge is priority one; and ithas to be. Soloists face a cut off time of 12 days, 5hours or 10.4 miles per hour and the winner usuallybreaks the ribbon is less than 9 days.

The Solo Female division is growing. Last year therewere only two solo female contestants, ShannaArmstrong of Lubbock, TX and Patty Jo Struve of KingsBeach, CA. Armstrong won the race and Struve withdrew.Kerry White of Vail, CO, Lauren Fithian ofMinneapolis, MN, and Patty Riddle of La Jolla, CA arethe American female solo racers competing againstCaroline van den Bulk of Huntsville, Ontario, Canadaand Hana Ebertova of the Prague, Czech.

In the Men's Solo Division the race is going to be anabsolute battle with 24 contestants and threereturning RAAM champions, including last year's winnerDaniel Wyss and the 2005 and 2004 winner Juric Robic,add the legendary repeat RAAM winner Wolfgang Faschingand all the returning veterans and RAAM promises to bea wheel to wheel race from coast-to-coast. Remember inRAAM there is no drafting!

RAAM entries have soared 25% since RAAM 2006, mostpredominantly among team entrants, with over 40 teamsof 2, 4, or 8 members racing relay-style across thecountry. Even with the super human conditioninginvolved in the preperation for RAAM, Solo racersusually deteriorate substantially after a few days of22 hours per day of racing, but the speed andintensity of team racing will amaze you. Imagineriding across the United States in 20 minute splits,the coordination of both the riders and their supportcrews is more complicated than solving a Rubik’s Cubeblindfolded. The ability of team racers to rest &recovery fuels their speeds around the clock, acrossthe nation! One bad split or exchange can mean thedifference between finishing 1st or 5th.

In the words of Race Director Terry Zmrhal; Everyoneis going after their dream and every category has astory and a race – three former winners, five women,two recumbent teams, two 60+ teams. With a staff offormer RAAM racers covering the race you can be sureour increased web coverage will showcase all thepersonalities, drama, and challenges that RAAM has tooffer. Catch the live race ticker on
http://www.raceacrossamerica.org/, but beware the world'stoughest bicycle race is extremely addicting.

Greetings all,

Much debating taking place at the moment in the sports arena, what with our african cricket side not faring to well and poor old Jake having to put up with all the ongoing political inmenging. Sad to say the least.

Alan Donald leaving for greener pastures. Would appear that many more are to follow in his footsteps in the not too distant future. Does not bode well for us at all.

Other than the tradional rugby clashes where the stadiums are packed to capacity most of our sports bodies are pretty cash strapped at the moment. Ek wonder waar dit alles gaan eindig?

On the other hand the international cycling scene is also having to contend with major admissions re the use of drugs by top cyclists in years gone by.

It’s quite ironic if one thinks of how LA has been targeted in the past and most probably one of the most tested of all cyclists and still remains clean. Speaks book volumes for him. Let’s hope it stays that way.

Well in our little fishpond I’m aware of several who are on drugs or are smoking some serious stuff. I am one of them. Let me tell you that if it wasn’t for some seriously potent boererate and anti- inflams (in die koue) sou ek nooit in die oggende kon opstaan never mind fietsry nie.
And then of course there is this very good oldish friend of mine who tells me that he did a 180k race this past w/end and averaged 27ks /hr daar bo in die Transvaal. Met sy rug probleme. He must be on something!

This past week was a typical Winters week. Not many out on their bikes I think other than Hertzel and John.

Received the attached post on Old Age and the benefits of training. Seeing as several in the group are fast nearing the ages mentioned I thought it a good idea to to pass on the good news.

The secret of turning back the clock?

A twice-weekly trip to the gym may not just give you stronger
muscles - it may give you younger muscles as well.
Research on over-65s has shown that regular resistance training
appears to reverse signs of ageing in the muscles.

Analysis of muscle tissue showed the molecular machinery powering
muscle cells became as active as that in 20-year olds after exercise.

Its authors say the Canadian study, published in the journal PLoS
One, shows the benefits of remaining active.

Around 25 healthy adults over the age of 65 were given twice-weekly
hour-long training sessions for six months. The results were compared
with participants aged 20-35 years.

Before the sessions, which used standard gym equipment and a
programme of 30 contractions of each muscle group, the older adults
were 59% weaker than the younger adults.

This shows that it's never too late to start exercising and that
you don't have to spend your life pumping iron in a gym to reap
benefits.

But after the training the older adults were only 38% weaker.

The researchers also took tissue samples to look at changes in the
mitochondria, the rod-like "power plants" that sit within every cell
and generate energy.

Previous studies have suggested that mitochondrial dysfunction is
involved in the loss of muscle mass and function commonly seen in
older people but the team wanted to look specifically at the gene
activity in the mitochondria.

The results showed the gene expression - the generation of functional
proteins by a gene - declined with age.

But exercise resulted in a reversal of the gene expression back to
levels similar to those seen in the younger adults.

Dr Simon Melov, who co-led the research at McMaster University
Medical Centre in Hamilton, Ontario, said: "We were very surprised by
the results of the study.

"We expected to see gene expressions that stayed fairly steady in the
older adults.

"The fact that their 'genetic fingerprints' so dramatically reversed
course gives credence to the value of exercise, not only as a means
of improving health, but of reversing the ageing process itself,
which is an additional incentive to exercise as you get older."

Co-author Dr Mark Tarnopolsky added that a further four months of
follow-up found most of the older adults were no longer doing formal
exercise in a gym, but were doing resistance exercises at home,
lifting soup cans or using elastic bands.

"They were still as strong, they still had the same muscle mass."

"This shows that it's never too late to start exercising and that you
don't have to spend your life pumping iron in a gym to reap
benefits."

Professor Marion McMurdo, head of ageing and health at the University
of Dundee, said: "There is an age-related loss of muscle from about
35 onwards.

"It used to be thought this was completely irreversible but what we
have begun to understand is that there's a sedentary loss as well."

"We know that people in their 90s can regain lost muscle tissue and
lost muscle strength with quite a modest amount of exercise."

"The encouraging thing is it doesn't have to be vigorous and only a
little exercise is necessary."

================
Jamie Carruthers
Wakefield, UK

And that, ladies and gentleman, is why you don't show off before you've crossed the finishing line, in wet weather and with a competitor right behind you.

Hi All

I recently read one of the most hilarious books “Blazing Saddles – The true story behind the Tour de Farce”. It is an adventure involving six men in various stages of decrepitude, who, on a sudden whim, decided to embark on a 1000km cycle ride down the River Danube. The team includes five well-know South African editors – Harvey Tyson, Rex Gibson (both currently residing in Hermanus), Richard Steyn and Peter Sullivan. The fifth newspaperman is the author, James Clark also known as “The L*E*A*D*E*R of the Tour de Farce. He is a columnist on The Star in Johannesburg. The sixth man on the team, a bewildered non-journalist, is Alan Calenborne, a retired company director who was later designated the ‘official photographer’.

The Tour de Farce became an annual institution and takes us through 5 Tour de Farces:
I Germany : The Danube : Passau to Vienna, Vienna to Budapest.
II France : The Dordogne Valley: Gramat to Bordeaux.
The Canal du Midi: Toulousse to Sète (Mediterranean)
III Italy : Tuscany : Certaldo to Sienna.
Umbria: Todi to Assisi.
IV North and Western Ireland: Ballygally to Sligo, Sligo to Westport.
V England: Eton to Gravesend.
Western France: Chinon, Saumur, Hommes, Azay-de-Rideau and back to Chinon.

Chapter One
We were old enough to have known better. Well, all right, Richard was only 58 but the rest of us were certainly old enough. Here we were, six grown men whose ages averaged 67, about to set out on a nearly 1 000km cycle ride down the River Danube. Perhaps it was nearer 900km but I am speaking of genuine kilometers, the sort they have in France. We planned to follow the Danube from Passau in Germany, across Austria, across the tip of Slovakia and into Hungary, and on as far as Budapest.
I had been led to believe the ride would be downhill all the way.
‘Anyway it’s logical,’ I explained to my prospective though hesitant companions. “River courses are famous for running downhill; ipso fatso, as they say in my local cake shop, the cycle track along it must do something similar.
It was the first of many assumptions that proved to be not terribly accurate…….

Check out this link to book a tour similar to the ones described in the book. http://www.satravelguide.com/tourdefarce/tellus.html

I can highly recommend this book to anyone who enjoys cycling and traveling.

Erna

Hi all,

Listened to the distance rumble of thunder last night and wasn’t to sure if I was imagining things. Stoep se kant toe and what a spectacular sight awaited me. Thought for moment that I was back in the GOOD OLD TVL where this type of weather was pretty much the norm on the Highveld during the summer months.

Baie verlang na die goeie ou dae, mense , plekke en dinge. Yesteryear!

Busy and active w/end . SA champs up in Bloem with David George really showing the manne how to ride. Yes, he came 2nd but even Lange had to admit that he did nothing to help DG for 4 x 12k laps and then just sprinted for the finish. Eina!!!!!!!! Other than Lange who sat in his slip DG actually opened up a gap on the Microsoft team and still without a sponsor. Sad to say the least.

Vince Bergh did well coming in the top 10 in his cat. Still not to sure where RK finished in the Elite cat. I’m led to believe that he did finish the course though. Still waiting for the final results to come in.

I have had several queries re the availability of kit. We have had a meeting with Pieter and should have an answer in a week or two. Price, stock situation, etc.

According to Anton (finance director) the coffers have filled up admirably. Still one or two regulars who haven’t contributed, but what the hell. Should be enough to do a run of kit or something.

Attached is a mail from Dominic whom we all know pretty well. He is in London and appears to be OK.

Original Message-----From: dominic@webmail.co.za [mailto:dominic@webmail.co.za] Sent: 04 June 2007 08:59To: EKIS@vodamail.co.zaSubject: Re: Hi

Hello, Erna & Erill.

Thanks for the email, nice hearing from you. I do still receive your
newsletter through this account, though the last one I received was about
a week ago.

I am well, settling in slowly, I work for a small IT company not far from
where I live, lots of big clients based all over the place, so i regularly
drive in to London, which is a nightmare on its own, but not to worry,
keeps me busy. On the cycling side of things, I was given a old steel
framed MTB (no shocks)which isn’t the most stablest of bikes, came off it
twice in the few time i have ridden it, went out yesterday ( the sun was
out, so had to make the most of it)did a 50km ride, was knackered after
that, lost a bit of the fitness, which i could see by the Heart Rate
Monitor, which was about to pop a couple of springs, but i will be getting
a proper road bike next week, seen some nice ones, just got to decide what
one.

Hows the Wannabees doing, is the DC teams in place, training already? I do
miss the group & the rides myself, please send my regards to all.

Well let me dash, please keep the newsletter coming and drop me a line
when you have the time.

Thanking You

Dominic

Just remember everyone that the golden rule of being on the road is :KEEP TO THE LEFT AT ALL TIMES.

Regards
ek

Cyclists often see quite well when riding without lights due to street and shop lights but it can be almost impossible for drivers to see cyclists if they have not taken the correct safety measures for night time cycling. There are some simple but important steps to ensure that you are both safe and within the law.

Use a red flashing light at the back however a steady white light is recommended at the front when the cycle is used in areas without good street lighting.

Dress for visibility by wearing bright, reflective clothing when cycling at night. A reflective jacket or waist belt that slips over your shirt will help to define your shape in the dark.

Reflective patches, badges, tape and stickers can be applied anywhere on the bike or rider, and are recommended to maximize your visibility.

Be alert at night -- it is easier to spot approaching cars because of their headlights but remember that you may be dazzled by lights on full beam.

Hi Everyone,

Beautiful winter’s morning. A brush of snow on the HHMts with the possibility of more to come. Water badly needed everywhere I think. We are blessed.

Again I don’t think much road riding took place this w/end other than some mountain-biking, but that in itself would have been great.

Due to the bad weather (the very strong winds more than anything) the Western Province Road and Time Trial Champs had to be cancelled. I would like to think that they will take place this coming w/end.

The following w/end will see the SAs taking place in Bloemfontein and speaking of the SAs, several very promising young Junior cyclists that are part of us have had to sadly withdraw because of injury and illness. Jurie Franken that has recently had a knee op and young Wynand Cilliers who is struggling with flu amongst other things.

Several others have had to withdraw because a local school has indicated that they would not condone their being absent from school for a day or two. Cycling is not seen as a school sport and they have not been chosen to represent WP. Well, u don’t necessarily have to be chosen to go to SAs. If your are good enough, and u can afford it, u can compete. U would be out of your mind to lay out the money and time if your child was not good enough and didn’t have the potential.

One would like to think that given the fact that the Helderberg Basin is seen as one of the Cycling Training Mecca’s of several of the top pro cycling teams in the world and that cycling in the Basin area must be one of the fastest growing and popular sports in the area its just beyond me that one hears of the above decisions been taken.
Maybe it’s something that the Safety Comm. can address in the not too distant future. The intention is for them to target the schools (starting with the Primary schools) and educate the kids at an early age all about road safety, wearing a helmet etc.

ASSEBLIEF ALMAL. It’s becoming more and more dangerous on the roads now that the wet Winter weather has arrived. If u are training early in the mornings remember lights, lights and more lights on the bike. Make sure that your brakes are in very good condition and remember the old saying” it’s not the inclement weather that’s the problem BUT a poorly maintained bike and not the correct winters clothing that’s problematic”

Goedgaan,

Ek.

The below has been my concern for a long time when we have a big bunch cycling on a two lane scenario and we then have to do a right turn and cross a lane to do so.

Three examples spring to mind eg
# when we are going to Gordos Bay and enter the Beach Road
# when going to The Strand and do a right turn at the Golf Club to go along the beachfront
# when going along the Firgrove Road and just over the bridge we do a right turn at the robot

Ideally , the guy at the back should SHOUT LOUDLY if there is an oncoming vehicle coming...or shout " ok "

The other concern in this scenario is that EACH CYCLIST is responsible for his own safety AND DOES NOT cross the lane without ALSO checking BEHIND BEFORE CROSSING LANES

Hertzel

Morning,

I trust that u are all well. Was a great cycling w/end and many turned up and lo and behold, I am running late again.

The year is really on the move, incredible to think that we are heading for June and just the other day we were preparing for the DC and Argus and we are finding ourselves in that loop again. Scary!!

Well, we have a race taking place at Klein Joostenberg on Sat 12.00pm I’m led to believe with the Western Province TT and RRace taking place on the 19th and 20th of May. This to be followed up with SA's in Bloemfontein on the 1st, 2nd and 3rd of June. Much training, focusing and prep is taking place at the moment. Hopefully we will have several there who are associated with us. More about that later and of course we then have the Knysna w/end (7/8 July)
So, much on the go and to look forward to! And then there is the start of the DC training being co-coordinated by John.

Sadly we said goodbye to Herman Van Zyl. He has had to resign as Chairman of the Safety Committee. Many thanks again to Herman for his support and we trust and hope that we will still see him on a bike sometime in the not too distant future. We have been fortunate to have a pretty stable and competent team on hand in the Safety Comm with Petie taking over the reigns as Chairman until the end of this year’s term of office. Good luck to the team for the rest of the year - they have some interesting projects pending and play a crucial role in the Basin Area.

While on the topic of Safety its well to remind everyone of just how important it is to NEVER EVER RELAX whilst on your bike. We as the Wannabees have an impeccable safety record and having just one accident is one too many and unacceptable. Never Ever take anything for granted when cycling and in as much as that riding in a group is beneficial, for obvious reasons, one has to be extra careful with lots of other cyclists around. Everyone in the group has a responsibility, never forget that.

If one goes in to the Blog u will see that we regularly remind all about Safe Cycling. http://wanna-b-team.blogspot.com/index.html

Having said something about Safety maybe it’s fitting to mention Health again. The question often posed is just how hard and far does one go in trying to achieve something in sport. This is most probably one of the most heavily debated topics in the world of sport at the moment but also goes back some time.

At last years DC presentation I opened the meeting reading a passage out of Tim Noak’s book “The Lore Of Running” quoted by Dr George Sheenen (1975) and I quote.” Health is something the runner goes through on his way to fitness. A way station he hardly notices in his pursuit of the twenty to thirty percent of his capacity that lies untouched. And health, therefore, is what he risks in training to do his best.”

I am attaching something for u to peruse in the ongoing debate about Health, Fitness and injuries in athletes and the possible exploitation of Elite Athletes.

Much food for thought!!

Talking about food. Don’t ever forget that we have our own resident gourmet chef in Sepp Krompass. Anybody wanting the best Apfelstrudel in town, contact him : strudelsepp@webmail.co.za

Go Well,

Ek

Patrick Murphy, Ivan Waddington. "Are Elite Athletes Exploited?"Sport in Society, Volume 10, Issue 2 March 2007 , pages 239 - 255AbstractAre elite athletes exploited in terms of the health risks they areexpected to accept? What are the health risks of elite sport? Areappropriate steps taken to safeguard athletes' health? This essaydraws on a study of English professional football which found thatplayers are expected to 'play hurt'. Injured players may be subject topressures to return to play before they have fully recovered.Information about their injuries may be deliberately withheld fromplayers. Many clubs fail to meet the requirements of health and safetylegislation. However, it is argued that the concept of exploitation isnot helpful in understanding the situation of professional footballersand that the situation of professional footballers and other elitesportspeople is better understood in terms of the concept of 'risktransfer'.If anyone is interested I can email them the full text version.

Regards
Krista Scott-Dixon

Wondering whether so-so athletes are exploited in Toronto,
ON kristascottdixon@gmail.com