SCOFFLAW CYCLISTS - Marin County Bicycle Coalition

Volume 14 / Issue 3 SUMMER 2012
SCOFFLAW CYCLISTS
PERCEPTION & REALITY
2012 NORTH–SOUTH GREENWAY UPDATE

733 Center Blvd., Fairfax
CA 94930 • 415-456-3469
www.marinbike.org
Volume 14 / Issue 3 SUMMER 2012
STAFF
Kim Baenisch, Executive Director
Tom Boss, Membership Director
Bob Trigg, Administrator
Andy Peri, Advocacy Director
Alisha Oloughlin, Planning
Director
Erik Schmidt; Off-Road Director
April Spooner; Volunteer and
Activities Coordinator
Wendi Kallins, Safe Routes to
Schools Program Director
Laura Kelly, Safe Routes to Schools
Volunteer Liaison
Peggy Clark, Safe Routes to
Schools Project Coordinator
Gwen Froh, Safe Routes to
Schools Teen Program Coordinator
James Sievert, Safe Routes to
Schools Instructor
DIRECTORS
Maureen Gaffney, President
Mark Comin, Vice President
Don Magdanz, Secretary
Ian Roth, Treasurer
Philip Brewer
Chris Hobbs
Jennifer Kaplan
Fred Morfit
Scott Penzarella
John Vipiana
ADVISORs
Mark Birnbaum
Joe Breeze
Tom Hale
Deb Hubsmith
Jim Jacobsen
Patrick Seidler
Julia Violich
PEDAL PRESS
Editor: Tom Boss
Copy Editor: Connie Breeze
Design: Jeremy Thornton
Contributors: Tom Boss,
Stephen Bryne, Peggy Clark,
Gwen Froh, Maureen Gaffney,
Renee Goddard, Wendi Kallins,
Alisha Oloughlin, Andy Peri,
Erik Schmidt, Stacy Sims,
San Francisco Bicycle Coalition
N–S Greenway Update
see page 4
SR2S: REASONS TO RIDE
see page 11
HYDRATION ESSENTIALS
see page 19
REVIEW: SCHWALBE TIRES
see page 22
CONTENTS
Biketoberfest................................................ 3
2012 North/South Greenway Update....4
Scofflaw Cyclists.........................................8
Safe Routes to Schools:
Reasons to Ride......................................... 11
Tennessee Valley Pathway........................12
Mt. Tam Dirt Fondo................................... 13
Nicole Nada’s Journey.............................. 14
Tour de Marin 2012....................................15
Off-Road Program Update...................... 16
San Francisco Bay Trail:
Marin Update............................................17
Women on Wheels................................... 18
Hydration for Optimal Performance..... 19
REVIEW: Schwalbe Marathon
Supreme Tires.......................................... 21
REVIEW: Ritchey Pro Flat 10D Bars.......22
MCBC Thanks Our 2012 Business
Sponsors....................................................23
Tamarancho Dirt Classic..........................23
MCBC Store................................................24
MCBC Membership..................................24
Fairfax cover photo: Tom Boss
2

Biketoberfest Returns to Fairfax Saturday, October 13
Join MCBC for an all-day celebration of the bicycle
Highlights include:
➤➤Handmade Bike Show and
Vintage Bike Museum
➤➤Bike Industry Expo
➤➤Cargo Bike Jubilee - a festival within the
festival celebrating the car-liberating
utility bicycle
➤➤Live music all day featuring the
Dogtown Ramblers, The Tribal Blues
Band and Beso Negro
➤➤A brewfest featuring 15 of the West
Coast’s best brewers–
Brewers include: sponsor Lagunitas
Brewing Co., 21st Amendment, Anchor
Brewing, Beltane Brewing Company,
Broken Drum Brewery, Calicraft
Brewing Co., Green Flash Brewing Co.,
Strike Brewing Co., Iron Springs Pub &
Brewery, Lucky Hand Brewing,
New Belgium Brewing, Ninkasi Brewing,
Pizza Orgasmica, Speakeasy and
Van Houten Brewing Co.
➤➤Group rides, family activities and
delicious food!
Save the date
WHAT: Biketoberfest
When: Saturday, October
13, 2012. 11 a.m. – 6 p.m.
WHERE: Fair Anselm Plaza,
765 Center Blvd,
Fairfax, CA 94930
Fee: Admission is free!
Brewfest is $25 in advance,
$30 day of event.
3

2012 North/South Greenway Update
Novato
2
Lucas Valley -
Marinwood
Fairfax
3
San Anselmo
San Rafael
1
Greenbrae
Larkspur
Mill Valley
Homestead Valley
Marin City
Hamilton
Santa
Venetia
6
7
8
4
5
Golden Gate
Bridge
9
Sausalito
Tiburon
10
11
When MCBC
formed 14 years
ago, our primary
goal was
to create the North-South
Greenway, a mostly car-free
bicycle and pedestrian corridor
25 miles long, from Marin
County’s southern edge at the
Golden Gate Bridge through
Novato to the north. Over the
past few years, MCBC has
seen the fruits of a decadeplus
of work come to bear
with the opening of the Cal
Park Tunnel, the Lincoln Hill
Pathway, and the new Enfrente
Pathway, three major
north-south connectors. The
North-South Greenway still
has some gaps, which MCBC
continues to work on to close.
Some of these projects are
currently being planned or
designed while others are
under construction. The last
few years have brought great
celebration, but the hard work
continues.
1 - SMART Train and Pathway
On February 24, 2012, SMART officially broke ground on the first phase of rail construction
of its Initial Operating Segment (IOS)! MCBC has worked with Sonoma Marin Area
Rail Transit (SMART) since 1999 to help create the SMART train and pathway. The
original SMART project followed the former Northwestern Pacific Railroad right-ofway
for 71 miles from Larkspur Landing (now the Marin Country Mart) to Cloverdale.
In November 2008, Measure Q was approved by voters with nearly 70% approval.
MCBC was an integral part of the 2008 campaign.
Because of recession-driven reduced sales tax revenues, SMART had to reduce its project
to 37-miles from downtown San Rafael to Railroad Square in Santa Rosa deferring
other segments to some time in the future. Further deferments included a one-third cut
of pathway funds. The IOS train and pathway segments are expected to be completed
and operational by end of 2015.
MCBC continues to work closely with SMART management and engineering staff to
get the SMART pathway built. MCBC is helping to find additional needed funds and
is working with SMART technical staff to determine the final pathway alignment and
design. MCBC has also been involved in ensuring that there will be adequate bicycle
storage on trains and optimal station access and station bike parking.
2 - Enfrente Pathway
On December 16, 2011, after 30 years of planning and
anticipation, cyclists and pedestrians celebrated the
grand opening of the Enfrente Pathway. Funded primarily
with Nonmotorized Transportation Pilot Program
(NTPP) funds, this new pathway is a beautiful
facility, completely separated from cars. The pathway
connects the existing path along South Novato
Boulevard with Enfrente Road along the west side of
Highway 101, providing a key connection on the North-
South Greenway and linking Novato with central and
southern Marin communities. Prior to the construction
of this facility, cyclists were forced onto the dangerous
freeway shoulder through this area.
3 - Lincoln Hill Pathway
This $12 million pathway project, funded by Measure
A and federal stimulus funds, was completed and
opened for use in December 2010. The Lincoln Hill
Pathway connects Terra Linda with downtown San
Rafael. It includes a break-away path to Linden Lane
for community access to the Lincoln Avenue and the
Dominican neighborhoods. A mini-tunnel at the top
of the hill allows cyclists and pedestrians to avoid
the dangerous Hwy 101 on-ramps and off-ramps on
Lincoln Avenue. This pathway connects to the Los
Ranchitos bike lanes, which connect North San Pedro
Road to the top of the Lincoln Hill pathway.
4 - Cal Park Tunnel & Pathway
The Cal Park Tunnel opened officially in December,
2010 to much justified fanfare and excitement. The
Cal Park Pathway leading up to the Tunnel, connects
Anderson Drive in San Rafael to the Marin Country
Mart in Larkspur, just adjacent to the movie theatre.
The County of Marin has already won several awards
for this state-of-the-art tunnel facility, which in the
future will be shared with the SMART train.
Unfortunately, some people still are not aware of
the tunnel or how to access it. To increase awareness
and usage of the tunnel, MCBC has collaborated
with the County and the Cities of Larkspur and San
Rafael to develop five new wayfinding signs, which
have recently been installed at both ends of the tunnel
(on Anderson Drive, Sir Frances Drake Blvd., and Larkspur
Landing Circle). These signs were intentionally
placed to be visible to drivers. It’s our hope that they
will encourage new users to check-out this amazing
facility first-hand.
We are also working with the City of Larkspur to
develop safety improvements and a wayfinding plan
4

Thanks to funding from the Safe Routes to Schools
Program and a contribution by the City of Larkspur,
ADA-compliant concrete ramps have been constructed
at two key locations on each side of the Sandra
Marker Trail; at Apache Road in Corte Madera and
at William Avenue in Larkspur. The new ramps have
increased the capacity of users of all ages and abilities
to access the trail by removing what for some was a
barrier to trail access.
to eliminate confusion for safely accessing/exiting the
pathway on the Larkspur side. Through the addition
of striping, signage and other features, cyclists and
pedestrians will be directed from the pathway terminus
at the Larkspur theatre, through Marin Country
Mart, and to the Larkspur Ferry pedestrian crossing
over Sir Frances Drake Blvd. The project is expected
to be completed by fall 2013.
As of March 16, 2012, the Cal Park Hill Tunnel is to
remain open until midnight, formerly open until 11 p.m.,
for a six month evaluation period. Thus, the new hours
are from 5 a.m.–12 a.m. The one hour increase will
benefit a significant number of identified late-night
users, providing convenient and safe passage between
San Rafael and Larkspur.
5 - Central Marin Ferry
Connection Project
South of the Cal Park Tunnel, the Central Marin Ferry
Connection Project (CMFCP) will provide a trafficseparated
crossing of East Sir Francis Drake Boulevard
and Corte Madera Creek, linking up with the
existing pathway at Wornum Drive. The project will
be segmented, with Phase 1 crossing East Sir Francis
Drake Boulevard to connect the Cal Park Tunnel
with the south side of Sir Francis Drake Boulevard and
the Larkspur Ferry Terminal. Phase 1 is expected to
be completed by the end of 2014. Phase 2 will cross
Corte Madera Creek and will be built as part of the
Greenbrae Twin Cites Corridor Improvements Project.
6 - Sandra Marker Trail
The Sandra Marker Trail serves as a critical east-west
connector between the cities of Larkspur and Corte
Madera. The Sandra Marker provides access to the
North-South Greenway, as well as to nearby commercial,
shopping and recreational areas. The pathway
connects several residential neighborhoods and
serves several nearby schools, including Redwood
High School, Hall Middle School and Neil Cummins
Elementary School.
7 - Alto Tunnel Rehabilitation/
Reopening
On August 23, 2011, the Marin County Board of Supervisors
voted to allocate $600,000 of Nonmotorized
Transportation Pilot Program funds for studying the
Alto Tunnel. Funds will be used to conduct a geotechnical
study to assess the tunnel’s condition and
to conduct a property study, including establishing
easement ownership for properties above the tunnel.
These studies will help increase the accuracy of
cost estimates for rebuilding the Alto Tunnel. Work on
both studies will be completed in 2013/2014.
8 - Mill Valley–Sausalito Pathway
The Mill Valley-Sausalito Pathway, one of the County’s
busiest and most scenic pathways, lies on the former
Northwestern Pacific Railroad line between the cities
of Sausalito and Mill Valley. The County of Marin continues
to work on obtaining environmental clearance
from regional agencies for repairs and upgrades to
this pathway, with construction scheduled for summer
of 2013.
9 - Sausalito/Bridgeway Drive
The popular bike lanes on Bridgeway, which opened
to the public in fall 2003, were recently restriped and
now provide for better driver awareness of cyclists
and a safer and more pleasant ride through the downtown
area. New sharrows and high visibility crosswalks
were also added.
The City also recently completed the Bridgeway
to Ferry Landing Improvements project, funded
through the Nonmotorized Transportation Pilot Program,
which provided a pedestrian and cycling path
between Bridgeway and the Ferry Terminal, previously
separated by a large parking lot. The new pathway
provides a clear path of travel, improving access to
the Ferry Terminal, and provides an attractive link to
nearby shops, restaurants and other public amenities.
2012 N–S GREENWAy UPDATE by
Alisha Oloughlin, Planning Director
Summer 2012
New Enfrente Pathway
5

As we move forward
on reopening the Alto
Tunnel and toward
beginning construction
on the SMART train
and pathway and the
Central Marin Ferry
Connection Project,
MCBC is closer than
ever to completing the
North-South Greenway
and providing a worldclass
facility for this
and future generations.
11 - Vista Point Road
The National Park Service (NPS), Golden Gate National
Parks Conservancy (GGNPC) and the San Francisco
Bay Trail are working diligently to re-open and pave
Vista Point Road which provides access from Golden
Gate National Recreation Area (GGNRA) at the northeast
side of the Golden Gate Bridge, just north of Vista
Point Parking Lot, into Fort Baker. Currently closed to
through access under the Bridge, this un-paved roadway
not only provides spectacular views of the Golden
Gate Bridge and San Francisco, it has the potential to
divert a significant percentage of bicycles and pedestrians
wishing to reach Fort Baker and Sausalito off of
the narrow and hazardous Alexander Avenue.
LOOKING FORWARD
10 - Alexander Avenue
During the peak cycling season, estimates indicate
that as many as 1500 cycling tourists on rental bikes
cross the Golden Gate Bridge per day, travelling down
Alexander Avenue to explore Sausalito and the rest
of Marin County. However, despite its popularity,
Alexander’s high traffic volume and speeds, narrow
roadway width and lack of shoulders and bicycle
lanes, present extreme safety hazards to cyclists.
In an effort to alleviate this dangerous situation, the
National Park Service (NPS), in cooperation with the
Golden Gate Bridge Highway and Transportation District
(GGBHTD), are undergoing environmental review
of the Alexander Avenue and Danes Drive Intersection
Improvements Project. The project, extending roughly
from the Highway 101/Conzelman Road undercrossing
to just south of Danes Drive, will correct existing
deficiencies at the Alexander Avenue left-turn lane
to Danes Drive, improve the Alexander/Danes intersection
functionality, and enhance multi-modal use
opportunities along Alexander Avenue by widening
the shoulders and providing bicycle lanes along both
sides of Alexander within the project area.
The opening of key portions of the North-South
Greenway over the past two years has made MCBC
very excited about Marin’s expanding nonmotorized
transportation network. Several of the most costly
and challenging projects on the North-South Greenway
have been completed. As we move forward
on reopening the Alto Tunnel and toward beginning
construction on the SMART train and pathway and
the Central Marin Ferry Connection Project, MCBC is
closer than ever to completing the North-South Greenway
and providing a world-class facility for this and
future generations. These projects take patience and
time, and MCBC values our members’ support that
makes these projects possible – thank you!
6

Scofflaw Cyclists: Perception & REALITy
The following is a
reprint of the SFBC’s
well-crafted What
About Scofflaw?
article in their summer
Tube Times issue,
which has been
adapted by MCBC’s
Planning Director
Alisha Oloughlin
to reflect Marin’s
accomplishments,
challenges and
benefits to the
community.
What MCBC Does About the Issue in Marin
As in San Francisco, Marin has seen significant
victories for better biking – such as the dramatic
159% increase in people biking in Marin on weekends
since 1999. Bicyclists and pedestrians alike are now
enjoying approximately 13 miles of signed bike lanes
and multi-use pathways along the northern/central
sections of Marin’s North-South Greenway (Route
5), a mostly car-free bicycle and pedestrian corridor
25 miles long extending from the Golden Gate Bridge
through Novato. Over the past few years, MCBC has
seen the fruits of a decade-plus of work come to bear
with the opening of the Cal Park Tunnel and Pathway,
the Lincoln Hill Pathway, and the Enfrente Pathway,
three major north-south connectors.
The County of Marin now boasts a near-continuous,
approximately 10.5-mile bicycle facility between
South Novato Boulevard in Novato and Larkspur Landing
in Larkspur. The 0.3-mile City of San Rafael’s Puerto
Suello Transit Center Connector (Mission Avenue
to Second Street) is currently in design, as is the first
phase of the Central Marin Ferry Connection, an overpass
over East Sir Francis Drake Boulevard connecting
the Cal Park Tunnel Path with the Ferry Terminal and
Corte Madera Creek path.
These are big successes, and they should be bigger
stories in the media and in conversations with community
and business leaders. Yet, lately, much of our
energy has gone to answer one persistent question:
What are you doing about those scofflaw cyclists?
So, as your advocates for a safer, more accessible
Marin, we want to speak directly and candidly to you
about what we’re seeing, what we’re doing, and how
you can help make sure the growing number of people
bicycling in Marin are seen as the valuable community
that we, and you, know it to be.
When Marin decision-makers, community leaders
and the media see Marin bike riders as we really are -
a diverse group of families, teachers, students, artists,
business owners, etc. who make our county cleaner,
healthier and better to live in- they’re more likely to
support bike-friendly projects and policies that make
our streets safer and more inviting for all of us.
Safety
We bike every day in our county and we’ve watched
our streets become safer and more comfortable for
biking over the past 14 years of advocacy. But lately,
we’ve also noticed an increase in the amount of rude,
and sometimes unsafe, behavior by some people on
bikes, especially problematic along streets with lots of
pedestrian use. Other people are noticing too. We’ve
been hearing from an increasing number of our own
members, as well as political and community leaders,
about this issue.
8

We know that most people are riding safely and
courteously, but those who are not are making it less
safe for all of us. Following the rules of the road and
yielding to pedestrians is paramount to keeping our
streets safe and inviting places for everyone. There are
a lot of ways to get around Marin, and we know that
one day you may be biking, another walking or taking
transit. Let’s make sure that no matter what type
of transportation you are using, you-and everyone
else-feel safe on the
streets.
When we ride a bike,
we are ambassadors
for biking.
As advocates for
safe streets, SFBC
and MCBC are working
to create a culture
of respect among
all road users. The
thoughtless actions
of a few are not only
causing real safety problems, but also creating a negative
image of bike riders overall. This is making it even
more difficult for us to garner the support we need
to get new, better bikeways on the ground. Winning
these projects is not easy; we need all the support
we can get, and there is a tough uphill battle ahead.
When we ride a bike, we are ambassadors for biking.
It can sometimes feel like we are held to a higher level
of scrutiny than other road users. Whether that’s true
or not, all eyes are on us when we ride-particularly
when we ride recklessly or rudely.
What can you do? First, make sure you’re clear
on the Rules of the Road. We know that sometimes
people break the law because they don’t know what
the law is. Let’s be clear: pedestrians always have
the right of way on our roads. First and foremost, we
remind all people biking to give people walking their
space, not to infringe on busy crosswalks or zoom
between people crossing.
You can also help by leading by example. We’ve
noticed that when the first person at the light stops
behind the crosswalk, giving pedestrians their space
to cross, others are more likely to do the same. These
are just small ways to help, but they make a huge difference.
Education
While you’re busy being a great bike ambassador,
following the rules of the road and giving pedestrians
the right of way, we’ll be working to educate all road
users to safely share our streets together.
The Marin County Bicycle Coalition is educating
thousands of Marinites about how to share the streets
safely. We teach Basic Street Skills (currently FREE
through 2012) and Women on Wheels classes for
adults, and have been implementers of Safe Routes
to School programs for the past 10 years for children.
For a full list of our education and safety information,
visit marinbike.org/Resources/BikeEd.shtml.
Enforcement
Of course, it’s not just about education. Our local
jurisdictions need to prioritize safety through purposeful
enforcement of all road users and this should
be done with priority toward those causing the most
harm. The Marin County Bicycle Coalition is working
with the Marin police
departments to focus
their efforts on the most
dangerous behavior by
road users at the known,
most dangerous intersections.
We know that
drivers are responsible
for the majority of injuries
and fatalities to pedestrians
on our streets, so this problem should receive
enforcement attention. Here in Marin, we also know
that cycling groups are being identified as the most
frequent violators of stop signs in our downtowns, and
MCBC supports ticketing of these cyclists who are
endangering our friends and neighbors. We encourage
Marin’s 13 police departments to respond with appropriate
enforcement where the real problems exist.
What About Drivers
We all bear the responsibility of moving on our streets
with courtesy and respect for others. Of course, this
applies when driving, particularly given that the vast
majority of people injured and killed on our streets are
because of the dangerous or irresponsible behavior
of people behind the wheel. It is unacceptable that
the fatalities caused by people driving do not receive
even one-tenth of the attention that the high-profile
Market/Castro incident drew, which involved a person
biking fatally hitting a pedestrian last March. Why?
Precisely because the latter is so rare. Equally tragic,
absolutely heartbreaking, but undeniably rare. Within
just one week of that crash at Market and Castro
Streets, there were two other pedestrian fatalities,
both reportedly caused by people driving. Did you
read anything about those?
And in May, a 23-year-old San Francisco State University
student, Robert Yegge, was bicycling when
he was hit and killed by someone driving a truck on
Oak and Franklin Streets. As of writing this, with the
exception of a single story in Streetsblog, no media
outlets covered his tragic death. In fact, pedestrian
deaths caused by people driving are seen as so commonplace
that they draw shockingly little public or
media attention. And that, in itself, is a tragedy.
[Continued on page 10]
9

Scofflaw Cyclists:
PERCEPTIOn &
REALITY
For a full list of
MCBC’s education and
safety information,
visit marinbike.org/
Resources/BikeEd.shtml
Changing Our Streets and
Connecting Our Communities
Then of course, there are the streets themselves.
Many streets and traffic signals are not designed with
people who bicycle in mind, and that clearly influences
the way that some people approach bicycling on these
streets. We continue to work with the Transportation
Authority of Marin and County and local Departments
of Public Works to make improvements to our streets
that make them safer and easier for people to travel
by bike.
For instance, MCBC has undertaken a comprehensive
effort to ensure that
all roads within Marin County
have Complete Streets
elements included in them
whenever possible.”Complete
Streets” supports a fundamental
part of our mission focused
on bicycle safety and thorough
access for pedestrians, bicyclists,
and bus riders of all
ages and abilities in Marin.
We accomplish these ends
by participating with cities,
towns, the County of Marin
and regional entities to ensure that all road projects
are designed with Complete Streets principles in mind.
Additionally, we work closely with the Departments
of Public Works to reduce or eliminate bicycle
safety concerns through relatively simple improvements
to existing facilities. The implementation of
minor infrastructure improvements, such as signing,
striping, bicycle detection at signalized intersections,
and other enhancements has resulted in the closure
of critical gaps in our county’s bicycle infrastructure
system, while at the same time addressing bicycle and
pedestrian safety concerns and improving conditions
for pedestrians and cyclists.
Another, less obvious safety improvement is the
installation of approximately 2,000 new bicycle parking
spaces (via racks or lockers), which MCBC has
played a key role in helping to facilitate. These spaces
were installed at businesses, schools, public agencies,
non-profits and transit hubs located throughout
Marin, and are directly contributing to increased
bicycle ridership,
reduced traffic
congestion, and
reduced wear and
tear on our roads.
The SFBC’s and
MCBC’s vision is
to transform our
streets into safer,
more inviting
places for people
to bike by making
sure we have safe,
inviting routes for
people ages 8-to-80 to ride bicycles to school, to
work, and to play. But it’s not just about simple street
changes. We need larger changes to our streets that
provide safe, separated space for the growing number
of people bicycling and send an unmistakable message
to people biking and driving that bicyclists should
give and get respect, just like all other legitimate road
users.
We all bear the
responsibility of
moving on our streets
with courtesy and
respect for others.
10

ReaSONS to Ride
Safe Routes to Schools uses many
factors to encourage cycling. We
promote good climate, reduced traffic,
fitness and fun. In our Safe Routes
programs for teens, there’s the joy
experienced in the social connection found in shared
adventures. Bicycle field trips are a great example.
Group rides distract teens from some of the obstacles
that can interfere with their initial will to start cycling
– too much of a hassle, not cool, body pain, decreased
body image (helmet hair is not hip). If everyone else
is joining in, the spirit of “group think” overrides individual
trepidation and lack of motivation.
That group spirit triumphed in field trips for students
at Hall, Kent, and Davidson Middle Schools and
in Drake High School’s ROCK, Mobius, and Leadership
programs over the past school year. Groups of 20
to over 120 students, having varying degrees of skill
and fitness, were guided through suburban and city
streets and off-road areas. Some students certainly
made the connection about CO 2 reduction, but most
simply made the correlation important to them in the
moment: the rides were an opportunity to bond with
friends and experience a sense of adventure.
Collective participation
is the catalyst for change
and the ignition for individual
pursuit. Join these
pioneering schools and
arrange your field trips by
bike through the leadership
of SR2S staff.
Drake Mobius
students bike to
Phoenix Lake for
a day of ecosystem
restoration
with the Marin
Municipal Water
District.
Hall Middle School students
develop their navigation
skills and learn how to use
GPS devices.
After cycling to the Larkspur ferry, Davidson Middle School Students enjoy cycling adventures
along a San Francisco pier.
11

Tennessee Valley PATHWAY
Marin Avenue to
Shoreline Section
Opens in Time for
Creekside Concerts
at the Cabin!
On Friday, June 15th, in the presence of a large
group including exuberant Tam Valley residents,
Phase One of the Tennessee Valley Pathway officially
opened for public use. The new pathway, completely
separated from auto traffic, runs generally along
Coyote Creek and Tennessee Valley Road from the
Tam Community Center at Marin Avenue to Shoreline
Highway. Phase One included the placement of
a new 100-foot-span bicycle/pedestrian bridge over
Coyote Creek on the west side of Shoreline Highway
and the construction of a cantilevered boardwalk along
Coyote Creek between the Tam Community Services
District (TCSD) Log Cabin and Marin Avenue. Unlike
the old pedestrian bridge near Dipsea Café (which
is to remain in place), the new bridge is Americans
with Disability Act (ADA) compliant and is capable
of accommodating wheelchairs, pedestrians, bicycles
and horses. Upon receiving the necessary clearance
from Caltrans, Phase One will also include a signalized
crossing off Shoreline Highway at Tennessee Valley
Road, providing access to the popular Mill Valley-Sausalito
Pathway, a heavily used part of Marin’s North-
South Greenway and the Regional San Francisco Bay
Trail system.
Phase Two construction is scheduled to begin in
September, after the nesting season of the endangered
California Clapper Rail, and will involve construction of
the pathway portion from Shoreline Highway at Tennessee
Valley Road to the Mill Valley-Sausalito Multiuse
Pathway. To ensure that this section of pathway
remains accessible during high-tide events, a raised
boardwalk will be built. Given the environmental sensitivity
of the project area, the boardwalk’s 12-inch
diameter wooden piles will be vibrated into the ground,
thus avoiding the impacts of excavation. The project
will require environmental clearance from the Regional
Water Quality Control Board (RWQCB), Army Corps
of Engineers (ACOE), Department of Fish and Game
(DFG), National Marine Fisheries Service (NMFS),
San Francisco Bay Conservation and Development
Commission (BCDC) and Caltrans. Also, a biologist
will be required to remain on site during Phase Two
construction, which is expected to be completed by
November.
The Manzanita Connector Pathway, currently in
the design phase, will eventually provide pedestrians
and cyclists with a spur pathway from the Mill Valley-
Sausalito Pathway near Frantoio Restaurant to Shoreline
Highway near Highway 101 and the Manzanita
Park and Ride lot. At present, the County is seeking
an easement or possible property purchase from Caltrans
for the pathway portion that will run adjacent to
the Larkspur Hotel. The combined $4.6 million Tennessee
Valley/Manzanita Pathways project is made
possible by Non-motorized Transportation Pilot Program
(NTTP), Transportation Equity Act for the 21st
Century (TEA-21) and Transportation for Clean Air
(TFCA) funds, as well as by the tireless efforts of
former Supervisor Annette Rose, the late Supervisor
Charles McGlashan, Supervisor Kate Sears, and many
dedicated Tam Valley residents.
12

Mt. Tam DiRT FONdo
An Epic Ride in the Birthplace of Mountain Biking!
The Marin County Bicycle Coalition is proud to
announce the Mt. Tam Dirt Fondo, an all-day
mountain bike ride on Sunday, September 9, 2012.
We encourage bicyclists of all skill levels to join us on
one of the most spectacular and challenging off-road
bicycle rides you will ever experience!
The Mt. Tam Dirt Fondo is presented by Cannondale
Bicycles. The ride will start in the Marin Headlands,
in the Golden Gate National Recreation Area
just north of the Golden Gate Bridge. The 45-mile
route will take cyclists on a journey that climbs and
descends a number of ranges before the ascent to
the top of Mt. Tamalpais. After stopping to take in the
amazing view, riders will continue on a loop around the
mountain and then head back to the Headlands for a
BBQ feast and stories around the campfire.
Mountain bike pioneers Joe Breeze, Gary Fisher
and Otis Guy have RSVPd for the epic 45-mile ride
with 7,000 feet of elevation gain. While not everyone
is prepared to ride such a great distance, we encourage
all interested parties to give it a try. There will be
turn-back options at the 5-mile, 10-mile and 16-mile
marks, creating loops of 10, 20 and 32 miles. You have
most of the day to complete your ride.
There will be great support along the journey
thanks to sponsor Mike’s Bikes. Support will include
three well-stocked energizer stations, ride leaders and
sweeps, and mechanics to help with minor repairs.
MCBC is launching the ride to celebrate the 100th
anniversary of the public open space of Mt. Tamalpais.
It was in 1911 that visionary William Kent donated the
land for a park and watershed. Kent also donated and
saved Muir Woods. In addition, he probably did more
than any other person to encourage the purchase of
land for parks and open space in Marin County. Without
William Kent, Mt. Tam might not have become the
cradle of mountain biking.
Sign up today at http://mttamdirtfondo.
eventbrite.com. Proceeds benefit the Marin County
Bicycle Coalition’s Off-Road Program.
WHAT: An endurance ride,
with 10-, 20-, 32-
and 45-mile options
When: Sunday, Sept. 9,
2012 (Beginner 6 am,
Intermediate 7 am,
Advanced 8 am)
WHERE: Point Bonita YMCA
Conference Center,
981 Fort Barry,
Sausalito, CA 94956
REGISTRATION fee:
$65 - Includes well
supported ride complete
with SAG and energizer
stations, BBQ feast,
Lagunitas beer and Mt. Tam
Dirt Fondo t-shirt (first 150
to register).
WE RIDE
WE CARE
Carter M. Zinn
Andrew Davies
Marin cyclists representing
Bay Area cyclists since 2003
THE
415.292.4100
zinn-lAW.COM
FIRM
13

Nicole Nada’s jouRNey by Renee Goddard
“Everyone was gearing
down, beginning to
chatter about White’s
Hill, the last big
push. To me, this was
just one more speed
bump along the way...
and in the scale of
things, no big deal.”
RESOURCES
KickingMyCancer.com
Humboldt Community
Breast Health Project:
http://www.hcbhp.org/
Center for Integrative
Health & Wellness
at Marin General:
http://www.facebook.com/
CenterforIntegrativeHealtha
ndWellness
Photo: Melinda Martin and
Nicole Nada (right).
Nicole Nada was on her last few miles of a 320-mile
ride from her home in Arcata to her first chemotherapy
appointment at the Center for Integrated
Health and Wellness at Marin General. Nicole and
her husband own the world’s only other Scoop Ice
Cream, sister store to our beloved ice cream shop
The Scoop in Fairfax. Melinda Martin, who owns the
Fairfax Scoop with her husband Ray, is Nicole’s identical
twin sister.
Nicole grew up in Marin and worked as a nanny
for one of the oncologists at the Center for Integrated
Health and Wellness (CIHW), which offers services
to the patients of the Marin Cancer Institute. So when
she was diagnosed with stage III breast cancer, she
came home to have a mastectomy at Marin General.
One week after her mastectomy, she was walking
down the bike path and I rode past her and stopped
to talk. She first let me know, in case of any confusion,
that she was not Melinda. Then she asked if she could
run an idea past me.
“I want to ride my bike from Arcata to Greenbrae
to begin my cancer treatment,” she said. She
described herself as quiet and generally not a selfpromoter,
but her driving vision was to collect donations
so that women who couldn’t otherwise afford to
go to the CIHW can experience the nurturing, healing
environment of this integrated health program. CIHW
is situated with beautiful views of Mt. Tam, and they
offer acupuncture, massage and physical therapy as
part of their holistic care. Nicole is also committed to
donating money to the Humboldt Community Breast
Health Project.
“Do you think my story would be of interest to anyone?”
Nicole asked me. She planned to leave Arcata
three weeks later, with blessings from her doctors,
awareness of the risks, and knowledge of what danger
signs to look for. She had a long-term, loving relationship
with her road bike and she would be meeting her
family every night so they could camp together.
She wanted to ride alone. In Nicole’s words, this
trip would be a “soul lifter.” The plan was that her
doctors would drive to Bodega and ride with her for
the last 50 miles.
My 10-minute conversation with Nicole was like
drinking a bubbling infusion of hope and positive motivation,
and I went flying off down the path, dazzled
by the mysteries of life, so inspired by the power of a
decisive mind and spirit willing to follow the path and
deal with physical and emotional resistance. Against
all odds, we see people stand up and determine their
path to healing.
Nicole writes honestly and teaches us about nutrition
and gratitude along the way in her blog “kicking
my cancer.” The bicycle trip starts at the treatment
starting line and we experience her humility, humanity,
and the power of family love. All of these let her
take every day gracefully despite the fatigue and fears.
As she undergoes treatment, and with constant
motivation from her husband Garrett, she has committed
to cycle a mile per day. She calls this the “pedaling
each day project.” Reading her blog you feel the
zen of the bicycle allowing her to unwind, reintegrate
and reflect on the day’s experiences. In her most
recent post she is in slower motion, and the entry is
entitled “The cancer patient.” She describes the constantly
changing path and appropriate adjustments in
speed of her daily rides, keeping the mind, body and
spirit in motion.
When Nicole came over the crest of White’s Hill,
in the final miles of her bicycle odyssey from Arcata,
Melinda and I went to greet her. We could feel the
draft of wind and energy as she blew past us down
the hill. Then she did a u-turn, stopped for hugs, and
raced onward again.
At Yolanda Station near where she would stop for
the night with Melinda and family, her niece Samantha
and a crowd of friends had set up a giant lemonade
stand. They were selling lemonade and cookies, supporting
and sharing Nicole’s goal of earning money to
donate to the two stellar healing centers.
Serendipitously, a band appeared on the corner
and Nicole rode into the loving smiles and cheers of
friends and family and the sanctuary of her husband’s
and children’s arms.
Please go to Nicole’s blog to see how you can add
support, and to be inspired by one woman and her
bike and an amazing, winding road to health. Last I
checked, she had raised over $15,000. Her commitment
is strong, her bike wheels true, speed in check,
and head held high as she journeys forward.
14

Tour de Marin 2012
$16,500 raised to improve
Marin’s Bicycle Network
On Sunday, May 20, 2012, 400 cyclists of varying
skill levels joined MCBC on the Tour de Marin,
our second annual organized road rode. The event
raised $16,500 for bicycle advocacy in Marin. The
45-mile route highlighted many recent successes,
including the bicycle route signs, innovative bike
lanes and world-class pathways along Bicycle Route
5, Marin’s north-south bicycle artery paralleling Highway
101. Thanks to the contributions of these 400
MCBC supporters, we can continue to work on closing
gaps in Marin’s bicycle network.
It was a perfect day for a ride. The temperature
was in the low 80s, with a cooling breeze. This year we
introduced a rolling start between 8:30 am and 10 am.
Riders were sent out in groups of 20 to 30, each with
two ride leaders to help get them from Whole Foods
Market in San Rafael to the Lincoln Avenue Pathway.
From there cyclists headed north along the Los
Ranchitos, Las Gallinas and Alameda del Prado bike
lanes. The route took cyclists on the new Enfrente
Pathway in Novato and then up Redwood Blvd. to
Whole Foods Market in Novato, where our first rest
stop was waiting.
After fueling up, riders headed to Novato Blvd.,
then west to the Petaluma/Point Reyes Road and on
to the Nicasio Valley Cheese Company, where a second
rest stop awaited riders after a long stretch of
country road.
The return trip along Lucas Valley Road took riders
up and over Big Rock Hill before connecting with
Las Gallinas for the trip back to San Rafael. This year
the ride ended in the San Rafael High School parking
lot, where we held a post-ride expo with live music,
exhibitor booths and a taco truck.
We couldn’t have done it without the support of
our sponsor Whole Foods Market . They provided all
the food, the venue and most of the goodies, including
the T-shirts. We also thank Mike’s Bikes and REI for
providing ride support.
We also would like to acknowledge REI, Clif Bar,
Marin Bikes and all of the businesses that provided
support and treats. We’d like to thank the Nicasio
Valley Cheese Company, Move Me Studio and Osmo
Nutrition for hosting the Nicasio rest stop. Lastly, we
thank the staff of Marin’s three Whole Foods Markets
and the 40 volunteers who worked hard to make that
Sunday a special day for the 400 bicyclists who signed
up for the Tour de Marin.
The ride raised a lot of money, and there were also
a lot of satisfied riders. More than 25% of the riders
participated in a post-ride survey and the results
showed that people enjoyed the route and thought the
ride was well supported. Ninety percent said they’ll
sign-up again next year!
Planning is already underway for Tour de Marin
2013, when we’ll open the ride up to 500 participants
and expand on the successes of the first two rides.
Watch for the announcement of the date, in early
2013.
RIDERS’ COMMENTS
“We had a great time
and many thanks
to Mike’s Bikes for
repairing my tire in
excellent time. A shout
out to Whole Foods
for providing their
store restrooms and
parking lot and just
general support. We
are on for next year!!”
“Everyone was
so helpful and
encouraging to
this novice rider.
Thank you!”
“Great Support,
great route.”
Electrical Contractor /
C-10 HIC 823538
Electrical / Lighting Design
Residential / Commercial
Home Integration
Tele / Data Communications
Renewable Energies
Fire Systems
Security
ELECTRICALLYCONNECTED
DENIS SOLAN
ph 415.497.4248
fax 415.626.1317
denis@electricallyconnected.net
15

Off-Road Program UPDATE
Our efforts are aimed
at improving trail
access for bikes,
educating trail users,
helping to protect
and restore Marin’s
precious natural
resources, and
reducing conflict over
shared trail resources.
By Erik Schmidt, Off-Road Director
It has been a busy time for the Marin County Bicycle
Coalition’s new Off-Road Program. In the six months
since the program got underway and staffed, we’ve
been involved in a number of important advocacy and
partnership initiatives. These efforts are aimed at
improving trail access for bikes, educating trail users,
helping to protect and restore Marin’s precious natural
resources, and reducing conflict over shared trail
resources. We are greatly encouraged by the response
from the community to MCBC’s work on behalf of
mountain bikers in Marin, and we expect to have much
news to report on in the coming months. Here’s what
we’ve been working on in the first half of 2012:
➤➤
Detailed recommendations to Marin County
Parks for the upcoming Road and Trail
Management Plan (RTMP), expected to be
released to the public in draft form in the fall.
➤➤
Support for the Board of Supervisors’ decision
to move forward on the proposed ballot
measure for a quarter-cent sales tax to fund
parks, open space and agricultural land
preservation.
➤➤
Recommendations to Marin County Parks on
an expenditure plan for the revenues that the
proposed sales tax would generate.
➤➤
Helping to ensure a big mountain bike presence
at the new 680 Trail grand opening event,
where three County Supervisors and Parks
Director Linda Dahl spoke enthusiastically
about this new 2.9-mile multi-use trail that
connects the Loma Alta and Terra Linda-Sleepy
Hollow preserves.
➤➤
Helping support the efforts of Friends of China
Camp (FOCC) to keep China Camp State Park
– on the list of State Parks slated for closure
by July 1, 2012 – open indefinitely, maintaining
mountain bikers’ access to the park’s prized
singletrack trails. Also, recommending to FOCC
that all park users, not just cyclists, help fund
the park’s management through annual or
single-day user fees.
➤➤
Planning several cooperative efforts with the
NorCal High School Cycling League, which
finished a very successful season of mountain
bike racing in May, and saw Drake High School
crowned overall State Champions for the fourth
consecutive year.
Photo by Craig Solin.
680 Trail Opens to Mountain Bikers
Many years of hard work—including planning, design,
environmental compliance, and construction—came
to fruition on May 19, when Marin County’s new 680
Trail, so named for the elevation at its lower end, was
unveiled to the public at a festive event high in the hills
above San Anselmo and Fairfax.
Supervisors Steve Kinsey, Katie Rice and Susan
Adams, along with Marin County Parks Director Linda
Dahl and other Parks staff members instrumental in
the project’s success, spoke to an enthusiastic crowd
(including a big MCBC contingent on mountain bikes)
celebrating the opening of full access to the trail for
cyclists, equestrians, hikers, runners and dogs on
leash. Supervisor Kinsey noted that the new route
will serve as a model for cooperation and shared trail
use. All of the speakers praised the environmental
sensitivity of the project’s design and construction and
the significant volunteer effort that made the project
possible. MCBC, Access 4 Bikes and many other community
groups provided a total of 690 volunteer hours
during trail construction.
The 2.9-mile 680 Trail provides a connection
between the Loma Alta and Terra Linda-Sleepy Hollow
Open Space Preserves. It features challenging
climbs, switchbacks and wooden bridges, and offers
world-class vistas in all directions. Mountain bikers
should make plans to ride the new route soon!
16

San Francisco Bay Trail: Marin Update
By Maureen Gaffney
The San Francisco
Bay Trail is
a planned 500-mile
walking and cycling
path around the entire
San Francisco Bay. A
work in progress, the
trail is currently 65%
complete, with 325
miles in place. In Marin, 37 of 95 miles are complete.
The goal of the Bay Trail is a fully separated, multi-use
pathway (Class I) as close to the shoreline as possible.
Some shining examples of premier Bay Trail in
Marin are the Mill Valley-Sausalito path, the Tiburon
Bay Trail between Blackie’s Pasture and downtown
Tiburon, and the Shoreline Park Bay Trail between
the Marin Rod and Gun Club (near the foot of the
Richmond San Rafael Bridge) and the Pickleweed
Community Center in San Rafael.
The nonprofit organization Bay Trail Project offers
a modest grant program via the Coastal Conservancy
and Proposition 84 bond funds. Using these funds,
the Project makes grants to local jurisdictions for
planning, design and construction of incomplete Bay
Trail segments, or “gaps.” Over the past 15 years, Bay
Trail grants totaling $2.2 million have been awarded in
Marin. Some current grant-funded projects include a
feasibility study in Tiburon to close a gap in the trail
between Blackie’s Pasture and Strawberry Drive; final
design work on the SMART path between McInnis and
Smith Ranch Road; and an engineering design project
to add a bicycle/pedestrian bridge to the existing span
over the canal on Grand Avenue in San Rafael.
Upcoming trail openings in Marin include three
quarters of a mile of new levee-top trail at Hamilton
that will connect to an existing 1.3 miles of trail. This
project’s expected completion date is early 2013.
The Bay Trail Project and the Coastal Conservancy
are working to formalize a trail connection between
Hamilton and neighboring Las Gallinas Valley Sanitary
District. Once that connection is complete, nine
continuous miles of levee-top Bay Trail will connect
San Rafael’s McInnis Park to the Reservoir Hill Trail
in Novato.
Just outside Marin, the Bay Trail Project assisted
the Golden Gate National Parks Conservancy with
the construction of trail improvements around the
San Francisco approach to the Bridge. That vastly
improved segment of the Bay Trail is one many Marin
riders will surely appreciate!
The Bay Trail Project is in the process of fully
remodeling and updating its trail map set. We anticipate
release late this summer. Also on the horizon is
the release of the 2nd edition of the San Francisco Bay
Shoreline Guide, a 290-page guidebook to the Bay Trail,
and much more. To learn more about the Bay Trail,
visit our website at www.baytrail.org, or find us on
Facebook. We hope to see you on the trail!
Maureen Gaffney is the current MCBC Board President,
and is employed by the Association of Bay Area Governments
as the Bay Trail Planner for San Francisco, Marin,
Sonoma, Napa and Solano counties.
Tim P. Cooper, CFP®
Financial Advisor 415.391.6644
Securities & investment advisory services offered through
Financial Network Investment Corporation, member SIPC.
SPECIALIZING IN:
• 401(k) plans for small business
and self-employed individuals
• Conversions to Roth IRA
550 California Street, Suite 700
San Francisco, CA 94104
China Camp looking North
© San Francisco Bay Trail Project
17

Women
on Wheels
2012 Summer Sessions
Were a Success!
“I changed
a rear tire flat –
really I did!!!!”
Classes will be scheduled
again in spring 2013.
Please contact
peggy@marinbike.org,
415-456-3469, 8# to
learn more and to receive
notices of all classes
offered by MCBC.
As the summer season of Women on Wheels
wraps up, dozens more women now have the
confidence to ride their bikes for everyday use, tackling
those hills and being able to do basic maintenance
on their bikes. The series offers basic bicycle skills
to give women the confidence and skills they need to
navigate their bikes on the road. A second workshop
teaches women how to climb and descend hills with
strength and balance. “There was a good amount of
time preparing us for the practice runs on the hills,”
commented one participant. “I wish there was more
time – great to learn and practice!”
For those who want to lose the damsel in distress
technique for fixing flats, the Bike Maintenance clinic
offers a chance to practice wrestling that tire on and
off the bike as well as learning some basic adjustments
to the bike. This season the Basic Street Skills
class was offered to all participants for free. This LAB
class is a classroom session instructing students on
the rules of the road and basic riding techniques to
increase the safety of the rider; a must for anyone who
wants to ride with traffic.
The season concluded with a new class on Endurance
Riding to help women prepare for the century
rides or multi-day adventure trips. Women learned
how to train up for these rides, proper exercise and
nutrition, and helpful stretches to take good care of
their bodies. “I learned a few good skills that I look
forward to practicing.”
All of these classes are taught by women and
geared towards the special needs of women riders.
“I really learned a lot of techniques about how my
bike works,” one women told us, “Great Job! These
classes are a must for anyone that cycles (or drives)
on our roads in Marin.”
18

HYDRATION for Optimal PERFORMANCE
by Stacy Sims
Hydration? What Should I Drink?
Staying hydrated, while important for humans at all
levels of activity, is especially important for athletes
during vigorous exercise. The key to any hydration
process is fast absorption of water and electrolytes at
the intestinal cells. Electrolytes are key for maintaining
fluid balance, which is what exercise “hydration” is all
about. The most important electrolytes to consider
are sodium (Na+), potassium (K+), magnesium (Mg+),
and calcium (Ca+). One important consideration of
the electrolyte profile is the compound to which it is
bound. To avoid exacerbating gastro-intestinal issues,
you need to minimize the chloride ion. Look for sodium
citrate, potassium citrate, magnesium carbonate (not
magnesium citrate—that’s used as a laxative prior
to colonoscopy!), and calcium carbonate. In a resting
condition, chloride is a key ion in this absorption
process. But what happens during exercise is that
immune and inflammation reactions occur due to the
reduced blood flow to the gut. These reactions change
the membrane potential of the cells and stimulate the
release of chloride ions. The release of chloride ions
sets off a series of reactions that can ultimately lead
to gut cramping and diarrhea.
Sports Drinks
(aka Electrolyte Beverage)
Most of the currently available sports drinks have a
6% to 8% carbohydrate solution that includes fructose
and maltodextrin components. One problem with
this relatively high concentration of carbohydrate is
that it slows absorption. A fluid solution of sucrose,
glucose and sodium mixed at a 3.5% to 4% carbohydrate
concentration has been shown to maximize fluid
absorption. The lower concentration keeps osmolality
low, allowing for faster emptying out of the gut and
greater fluid absorption.
Optimal electrolyte drinks are specifically designed
to replace fluid and to slow dehydration during exercise.
For best performance, think: food in the pocket,
hydration in the bottles.
Ideally, for maximum fluid absorption you want
to drink a 3.5% glucose+sucrose solution containing
sodium citrate, potassium, magnesium, and calcium.
What About Water?
Water with a small amount of added sodium is a
good option for lower intensity training of less than
90 minutes, or competitive events of under an hour
(providing you are well fed prior to competition). All
body fluids have sodium with water; thus the addition
of sodium in your drink helps the water get to
where it needs to be: out of the stomach and into the
blood. When training or competition lasts for longer
periods or is higher intensity, you will need the boost
of glucose + sucrose and electrolytes to facilitate fluid
absorption. Plain water is not the best option.
Why do You Need Fluids?
Fluids are essential to regulate your body’s temperature,
to transport nutrients and oxygen around the
body and to act as a medium for cellular reactions
to occur.
By drinking adequate volumes of fluids, you can
meet body water needs and
➤➤
Reduce the risk of heat illness
➤➤
Improve your performance by preventing and/
or reducing dehydration
➤➤
Reduce fatigue so you can sprint and have
energy in the last half of a game or training
session
What’s Dehydration?
Dehydration is the loss of body water; in exercise it
occurs mainly through sweating. With the loss of body
water, your heart has to work harder and your body’s
ability to regulate temperature is impaired. Both are
key factors to performance. By keeping your body
water up you put less stress on the body so you can
perform well.
Did you know that
about 60% of your
body is water?
2% body weight loss of fluid
can impair your maximum
power by 8% to 11%.
What are YOUR fluid needs
for training?
Weight before training
minus weight after training
equals weight loss during
training. Weight loss in
training equals Fluid Loss.
Fluid needs:
Fluid Loss plus the amount
you drank equals the fluid
needs for similar training
session.
19

Hydration
Stacy Sims, MSc, PhD, is an
exercise physiologist-nutrition
scientist and Co-Founder/Chief
Research Officer of Osmo Nutrition
(www.osmonutrition.com),
plying her knowledge in the academic
and real world by testing
and working with all levels of
athletes. When not at work, she
can usually be found on her bike
trying to solve the problems of
the world.
How Much Fluid Do You Need?
Baseline needs:
Unfortunately, a specific recommendation isn’t appropriate
here. Fitness status, environment, training history
and plan, and gender all influence how much
fluid you need. Generally, if your urine first thing in
the morning is relatively pale yellow, you are off to a
good start. Throughout the day, eating watery fruits
and veggies, drinking tea, water and low-carbohydrate
electrolyte drinks will help keep you hydrated. Afternoon
(~3pm) tiredness often is due to low body water
and a drop in core temperature. Drinking a warm drink
will help hydrate and bring up the core temperature,
reducing the fatigue.
Before training:
In the 90 minutes leading up to your training session,
you need to drink as much as comfortable (about 2
cups) of low-carbohydrate fluid.
During training:
As with baseline needs, what you should drink during
your ride depends on several factors (temperature/
environment, time of day, intensity of training, gender).
It is very important to go into a race or training
situation hydrated; it is much easier to recover from a
low-sugar “bonk” (this takes a few minutes after a bit
of food) than it is to come back from dehydration (it
requires several hours for the kidneys and hormones
to kick in for fluid balance). Your fluid intake during
training should allow you to maintain power towards
the end of your ride.
Sodium
Sodium and Water are friends in the body!
Did you know that sodium has several important
roles in hydrating for physical activity?
Sodium has a role in:
➤➤
Enhancing glucose and water absorption
from the gut
➤➤
Maintaining fluid in the plasma for
sweating
➤➤
Enhancing fluid retention (i.e. you hold
onto the water and don’t pee it out)
➤➤
Making you want to drink more liquid,
which is always good!
Sodium has several popular forms: sodium
citrate, sodium bicarbonate, sodium chloride.
Each has its own secondary function, with
chloride having the greatest deleterious
effects on the GI cells.
After training:
As a general rule, after you exercise you need to drink
the equivalent of 1.5 times the amount of body weight
you lost during the exercise, to restore fluid balance.
For maximizing recovery, you have a 30-minute window
to ingest protein with a bit of carbohydrate, followed
up with a real meal within two hours of finishing
your ride.
Hydration Tips for Training:
1. Drink non-caffeinated beverages.
2. Your urine should be pale yellow to clear when
you wake up.
3. Drink small amounts over the course of the day.
Your body can only absorb small amounts
at a time.
4. What you do on Thursday directly affects
Saturday!
The day before the day before is the most important
day for sleep, nutrition, hydration.
19th Annual Bike Ride
Saturday, August 18, 2012
100, 65, 25 & 15 Mile Routes
Stunning rural scenery
along coastal hills
of West Marin and Sonoma
Challenging ride with full support
and mostly organic food
Benefits
West Marin Senior Services
Registration and Info:
www.wmss.org/holstein
Ph: 415.663.8148
20

REVIEW: Schwalbe Marathon Supreme Tires by Stephen Bryne
Description
Size: 700 x 35. Weight: 440g per tire. Bead: wire.
Color: black with silver reflective sidewall striping.
Manufactured in Indonesia. These tires are part of
Schwalbe’s Evolution line, which boasts “the best performance,
highest quality materials, and the latest
technology.”
Test Conditions
A 50-mile ride on dirt roads and fire trails and a fourday,
375-mile fully-loaded bike tour in Marin, Sonoma
and Mendocino counties, plus a few miles around
town. Conditions were dry. Surfaces varied from
rough dirt and rock sections and rutted fire roads to
smooth pavement.
First Impressions
These tires mount very easily because the sidewalls
are supple and sizing is right on. The sidewalls feature
reflective striping. The tread features siping (or
inverted tread) but is otherwise smooth like a slick tire.
This tire tread provides low rolling resistance while
allowing a lot of rubber to meet the road for excellent
traction.
On the Dirt
These tires work very well in dirt conditions. I began
with about 75 lbs of pressure in the tires for off-road
riding, but lowered it to about 60 lbs for a more comfortable
ride since my touring bike is rigid and does not
feature any type of suspension. My fellow riders were
very impressed with the off-road capabilities of these
tires, even inquiring as to the brand of tire and the tire
pressure that I was running. As a plus, the traction of
the Marathon Supremes was excellent when climbing
steep off-road grades while out of the saddle. I would
rate these tires very highly for their ability to handle
off-road conditions and their ability to soak up bumps.
An additional bonus: I had zero (0) flats.
On the Road
The Marathon Supremes are very comfortable and
stable on the road. Because of the tire’s wide footprint,
there is quite a bit of rubber on the road. As
a result, a rider can feel confident when riding over
rough pavement and when cornering. Speaking of cornering,
these tires allow a bike to carve through turns
as if the bike were on rails. The round cross-section
makes cornering easy and when going from a straight
and into a corner there is no rough transition, which
sometimes occurs with a tire with a flatter profile.
During my tour I was able to speed through downhill
turns in the Coast Range Mountains, leaning the bike
as much I cared to. As with the off-road trial, I had
no flats while using the Marathon Supremes. I was
also happy to have the reflective sidewalls when my
buddies and I rode through the darkened streets of
Ukiah at night.
Overall Impressions
These tires rock. To paraphrase Gene Siskel and Roger
Ebert, two thumbs way, way up. The off-road and onroad
performance of the tires was very impressive.
Whether I was climbing out of the saddle up a fire road
or zooming down a blacktop mountain road on a fully
loaded bike, these tires were adept. Although these
are not the lightest tires on the market, their performance
and the confidence that they inspire more than
make up for any weight surplus. The toughness of the
tire casings is not in dispute; with my flat total held
to a big goose egg, I’d say these things are tough and
are ready for third-world conditions. Dirt roads, rough
pavement, broken surfaces? Bring ‘em on because the
Marathon Supremes can handle them all. The best
uses of these tires might be for commuting, adventure
riding, and bike touring. Based on my previous Schwalbe
touring tires and the German Schwalbe brand’s
well-deserved reputation, I expect these tires to be
very durable and long-wearing, lasting for many miles
and many tours. I look forward to enjoying many more
miles on these Schwalbe Marathon Supremes. For
more information on the complete line of Schwalbe
tires go to www.schwalbe.com.
21

REVIEW: Ritchey PRO FLAT 10D Bars by Tom Boss
click here
switched from a 26-inch to a 29-inch mountain bike
I a few years ago. In setting up the 29er to accommodate
my preferred riding position I discovered
that I needed to change from riser bars to flat bars to
compensate for the higher headtube position that the
bigger wheels dictate. At the same time I’ve grown
accustom to the steering traits of a sweep back bar
of 5 to 10 degrees, which most riser bars have. So
when I heard about the hybrid Ritchey 10D flat bars,
with their mustache bend, I was curious to see how
they would work.
First, the advantages and disadvantages of sweep
bars over straight bars. The sweep bar became fashionable
with the introduction of riser bars. The bars
start out straight and then bend back towards the
saddle, which creates a more comfortable hand position
and can lead to better handling. For example,
when your wheel is jerked to the side when hitting a
rock, the hand position with a 10 degree sweep gives
you greater control of the front wheel. One disadvantage
of sweep bars is that they may require a longer
stem to help keep your hands in the same position as
straight bars; and a longer stem can affect handling
by responding slower to your steering input.
The unique shape of the Ritchey 10D flat bars
gives you the best of both worlds. The bar bends out
forward from the stem a few inches before sweeping
back towards the saddle. This results in a10 degree
sweep for better control, while pushing the hand position
forward so you don’t need a longer stem.
I tested the base model Pro 10D flat bars, which are
made of double butted 2014 alloy, weigh 279 grams
and cost just $49. You can cut the weight in half if
you’re willing to spend an additional $150 for the top
of the line carbon fiber version.
I placed the bars on the Marin 29er Nail Trail I
reviewed in the Winter 2012 Pedal Press and they
haven’t come off since. I find the bars to do what is
expected of them, they are comfortable and provide
ample control on both trails and fire roads. They are
also very stiff, which gives me a sense of security over
bars that can flex with big hits. I run large volume tires
and a 100mm fork to help absorb impacts, while the
stiff 10D bars keeps my wheel on course.
The bars have a bit of an odd look, they have the
lines of a Stealth Bomber wingspan. I like wide bars,
and at 700mm the 10Ds are pretty wide. They are
so wide that my hands have grazed trees a few times
while riding on tight single-track trails. I like the precision
and comfort the bars provide and will live with the
occasional tight situation. I also like that the various
bends provide a variety of positions, which helps keep
my hands from getting tired. If you like wide bars with
a 10 degree sweep, be sure to check out the Ritchey
PRO Marin FLAT County 10D Bars. Bicycle Coalition
Pedal Press
Making a Difference.
At Bank of Marin you’ll bank with
people who share your same values
and commitment to the community.
We invite you to get to know us.
www.bankofmarin.com | Member FDIC
22

®
MCBC THANKS our 2012 BUSINESS SPONSORS
Specialized Bicycles
$15,000
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$12,000
Marin Cyclists
$8,500
1
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$7,500
For usage questions or large/small logos contact Tom Venegas in Clif Bar Creative Services: tvenegas@clifbar.com
For logos used less than 2 inches, or larger than
2 feet in height, please contact Clif Bar for correct logos.
Clif Bar
$5,000
Use vertical logo
whenever possible
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mez design
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2
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&
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3
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4
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Foods
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$1,000
Tamarancho DiRT Classic RETurns Sunday, SepTEMBER 30
Benefiting MCBC’s New Off-Road Program
The Tamarancho Dirt Classic is the only Cross
Country Mountain Bike race in Marin County! The
race takes place on the trails at Camp Tamarancho,
above Fairfax, CA. To race, you need three things
(besides a smooth running bike and a hundred
horsepower stored in your legs):
1. Basic registration completed online ~
and confirmation email received
2. Valid USA Cycling License (annual or one-day)
3. Friends of Tamarancho pass (annual or one-day)
Optional parking pass available.
You can purchase one-day passes
and licenses as needed
when you register.
Register at http://tamaranchodirtclassic.com/
23

MCBC STORE
Visit our online store for these items.
All proceeds support safer cycling efforts
and a complete bicycle network in Marin.
MCBC bike shorts–$79.00
The MCBC jersey–$69.00
MCBC Map–$12.00
A must-have resource for anyone
riding in Marin!
MCBCsocks–$10.00
Men’s and Women’s Tee shirts–$25.00
Marin CENTury
Aug. 4
Mt. Tam DiRT
FONdo – SEPT. 9
Tamarancho DiRT
ClaSSic – SEPT. 30
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24