Archive for the ‘Guest post’ Category

Pedal, Stretch, Breathe: The Yoga of Bicycling

Monday, May 6th, 2013 by

Guest post by Cascade Bike Ambassador Kelli Refer

Yoga and bicycling greatly inform each other on both physical and mental level. Both are great tools for connecting people to their bodies and to the present moment. As a yoga instructor and cyclist in Seattle, I write about the intersections I see between these two practices.

Last year I wrote and illustrated Pedal, Stretch, Breathe. In less than one year I sold out of the 2,000 copies. I’ m currently running a Kickstarter campaign to fund the second edition.
The Pedal, Stretch, Breathe book is a greatly expanded second edition, more than doubling in size and containing more stretches and exercises and a broader view of the intersection of yoga and bicycle transportation and sport.

A major new section focuses on muscle groups–particularly those heavily used by cyclists in the quads and core. A section on seasonal influences and ayurvedic principles provides guidance on activity and eating throughout the year. The nine philosophical principles of yoga are applied to bicycling. Even more poses are described, targeting the specific muscle groups used when cycling. And finally, a glossary of basic yoga and bike terms provides a handy reference. Everything is presented in a way that’s accessible to absolute beginners and regular practitioners alike in either yoga or cycling.

We’re also keeping most of the original content that has brought in glowing reviews, including the flow chart of pre-ride stretches you can do with your bike (one of the rewards includes a poster of the chart!), the “hit the wall” recovery stretches for hips and knees, tips on breathing and spine alignment, and chakra philosophy applied to you and your bicycle.

I have been teaching yoga since 2009 and riding my bicycle far longer. Riding my bicycle around the beautiful hills of Seattle has cultivated strength in my body and passion in my heart. I want to take yoga out of the studio and put it on the bike path. It is my hope to bring yoga to more bike rides and riders, showing them how to stretch without a mat and even how to use your bicycle as a prop. I’m happy to be a Cascade Bicycle Ambassador and look forward to seeing you on the bike path soon.

Legal Spin: Canine Crashes

Monday, April 15th, 2013 by

Guest column by bicycle lawyer John Duggan

You may recall the scene from the movie “American Flyers” where Marcus Sommers (played by Kevin Costner) tells his younger brother, Dave, that they will be meeting up with “Eddie” later in the ride for a little speed work. A few miles up the road, Dave finally meets Eddie who turns out to be an extremely fast dog whose sole purpose in life is to chase cyclists. In the movie, Dave is lucky and is able to outride Eddie. But what happens if your encounter with Eddie does not have the same happy ending?

Over the past five years I have represented approximately a dozen cyclists whose encounters with dogs have left them with serious injuries, totaled bikes, permanent scars and thousands of dollars in medical bills. While every state and local jurisdiction will have its own laws pertaining to dogs, if a dog bites you or causes you to crash while you are cycling in a public place, you will most likely have a negligence action against the dog’s owner. Generally, a dog owner has a duty to keep the dog under control so that it does not interfere with your use of the roadway, bike path, trail, etc.

Most homeowner’s policies will provide liability coverage to the dog owner for the bad acts of the dog. The dog owner’s homeowner’s policy will most likely have a medical payments provision which will pay the initial medical bills up to a set limit which is usually $1000 but which can be increased to $10,000 depending on the policy. After you exhaust the homeowner’s medical payments policy, then your health insurance should step up to pay the remaining medical bills. Your medical insurance will most likely require that you exhaust the homeowner’s medical payments policy prior to tapping your own medical insurance.

After you have recovered from your injuries, you will need to bring a bodily injury claim against the homeowner’s policy for recovery of your lost wages, medical bills over and above the medical payments provision in the homeowner’s policy, and your general damages, including pain and suffering, disfigurement, loss of enjoyment of life, etc. You can also bring a claim against the homeowner’s policy to recover any property damage caused by the dog. If you receive damages from the dog owner’s liability policy then your medical insurance carrier will most likely demand reimbursement for any medical bills it paid on your behalf.

These cases can be quite serious. I’m currently representing a client who was severely injured when a dog lunged at him while he was riding through a quiet residential neighborhood. My client sustained multiple rib fractures, a clavicle fracture, two pelvic fractures, a punctured lung and extensive bruising. He was hospitalized for eight days and has incurred a mountain of medical bills.

Just like car versus bike incidents, a dog attack can occur when you least expect it. However, there are certain situations that you should avoid. If you know that there is an unleashed dog on your normal route, take the time to notify animal control and encourage them to confront the dog owner. When you encounter a dog, whether leashed or unleashed, try to give both the dog and the dog owner lots of room and plenty of warning that you are approaching. This is especially true on paths/trails that are commonly used by cyclists, pedestrians and dog walkers. If you attempt to pass too closely or quickly, the dog’s first reaction might be to snap or lunge at you and you risk getting bitten or tangled up in the leash.

The bottom line is that bikes and even the friendliest of dogs do not mix well. Try to avoid the encounter or, if you are cycling with friends, simply ride faster than everyone else!

Ride safely!

 

John Duggan is an avid cyclist and Seattle attorney who represents injured cyclists. He is a member of the Cascade Bicycle Club, Bicycle Alliance of Washington, League of American Bicyclists and the Washington State Association for Justice. He is also a sponsor of various cycling teams in the region. He can be reached at 206-343-1888 or john@dugganbikelaw.com.

Bikes and crafts: Reflective Zipper Pulls tutorial

Friday, April 5th, 2013 by

I hope you all got a chance to get out to the Seattle Bike Expo a couple of weekends back. It was great—so many vendors, so many beautiful bikes, and a fantastic fashion show to boot. I for one hadn’t realized how many clothing companies had launched cycling-oriented everyday clothes recently.

If you did swing by, you might have seen a group of people at the Cascade booth playing with inner tubes and reflective tape. We were making reflective keychains and zipper pulls—because it can never hurt to have a little more visibility.

The idea is pretty simple. You just need an old inner tube (something I’m sure every cyclist has), scissors, a bit of reflective tape (I get mine at Seattle Fabrics), and contact cement.

If you want more ideas on how to use up your busted inner tubes, then keep an eye on my blog, Bicitoro.com. Starting next Friday, March 29, I’ll be running a series on inner tube crafts covering tips, techniques, and featuring a series of fun tutorials. Swing on by! I’d love to hear your thoughts.

About the author: Jessie Kwak is the creator and blogger behind Bicitoro: bikes and craft. You can follow her on Twitter at @bicitoro. Read her previous posts, here.

We got Nelson!

Friday, February 8th, 2013 by

This guest post is from Joe Platzner, who recently joined the Cascade board of directors. He rides with the Seattle Randonneurs, and he is interested in bicycle advocacy and education.

Picture courtesy of USA Cycling

I was casually reading the January Cascade Courier the other day, thinking about rides for the upcoming year as well as important education and advocacy issues, when I literally jumped up.

“Nelson Vails is coming to REI!” I excitedly told my family.

Now, I doubt Nelson will remember me, but he was one of my heroes growing up. In high school, I spent all my spare time around bikes, and one of the most exciting activities was racing at the velodrome in Trexlertown, Pennsylvania. As intermediates and juniors we would make the weekly trip to the track, race two or three races, and rub shoulders with world-class athletes.

Nobody had more talent, charisma, and just plain old class than Nelson Vails. Nelson was a consummate showman. You never knew what he would do for fun, but you could count on it. I remember Nelson warming up with little “killer bee” antenna buzzing around his helmet. One time, holding onto the wall of the track before a race started, Nelson reached down near his front hub and mimed the pulling motion to start up his engine; after a few pulls his imaginary motor started up, and the race was off. It wasn’t all goofing around; Nelson could switch to “business time” with the best of them and race his heart out.

But one experience with Nelson stands out beyond all others; I remember it as if it were yesterday. Track racing can be pretty intense. You are at your limit banging around, touching wheels, and occasionally watching sparks fly under the lights as people occasionally go down. That smooth looking concrete can be brutal. In the intermediate and junior races, you also have the invulnerability of youth in the mix.

Trexlertown had a great tradition that really mixed up experience. Everyone got two or three races a night in their particular category, so everyone from kids to masters to pros could battle it out at their level. The final, however, was reserved every night for everyone who had a top two or three finish in their earlier races; this is where Nelson comes in.

I was a middle of the pack kid most of the time. Then one night, I ran a pretty good miss-and-out, and I found myself lining up in the final with the icons of the sport. Holy smokes! I was probably 110 pounds soaking wet, and I’m lining up with Olympians. I mean these were guys who were not posing when they wore the stars and stripes jerseys. To say I was a little nervous was an understatement. You do not want to do something stupid and take out a pack of these guys going to the Olympics.

As I slowly rode from the infield to the track, Nelson silently rode up next to me, gently bumped into me, flashed that huge smile, and said, “Hey, just sit behind me, kid.”

No kidding, he tucked me under his wing for a good 40 laps and kept me out of trouble. What a guy.

When he is here talking about his experiences and the Major Taylor Project, a kid could do worse than listening to Nelson and just getting behind him.

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Come meet Nelson Vails on Friday, Feb. 22 at 7 p.m. at REI Seattle Tickets are available in advance through Brown Paper Tickets. Ticket prices are $10 for members, $12 for general public.

Ticket sale proceeds will benefit Cascade Bicycle Club Education Foundation’s Major Taylor Project, a year-round youth development program focused on creating access and opportunities for youth in diverse and underserved communities. Produced by the Cascade Bicycle Club Education foundation, the project promotes cycling as a form of exercise, recreation and transportation while integrating the importance of leadership, community activism, bicycle maintenance, safety and working toward individual goals.

 

Get your pie on

Wednesday, October 17th, 2012 by

Guest blogger: Mary Remoaldo

I just love it when a daily ride takes me somewhere I’ve never been before, or introduces me to a wonderful community event I wasn’t aware of.  This week, ride leader extraordinaire Jan Johnson is doing just that.  Join Jan for bit of small town USA as she leads you through the farm roads of east King County to the Fall City Methodist Church Harvest Festival.

This steady-paced ride on Saturday, Oct. 20 will include some rolling hills…all the better to work off the homemade lunch and bakery treats available for purchase at the destination. Bring cash for food, or pack your own sweets and treats.  We promise no tricks, but there’s bound to be a scarecrow or two along the way.  There will be an option for shorter mileage.  Check out the Daily Rides Page to complete details on the ride.  Ride start time is 10:30 a.m.

Looking for more riding opportunities?  All Cascade free daily rides are published online.  Everyone is welcome, but if you’re new, please read through our information for newcomers and parents.