cycle touring in holland isle of man berlin to copenhagen salt spring island santa barbara changes at the crd

e crd upcoming events new bike store tires better breathing

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CycleTherapy
Published by the Greater Victoria Cycling Coalition PO Box 8586, Stn Central Victoria, BC, V8W 3S2 The GVCCs purpose is get more people cycling more places more often in Greater Victoria by: Improving cycling education and making it universal for cyclists, motorists, and others dealing with bicycling Facilitating communications between cyclists, business, government, and other community groups Improving facilities and infrastructure for bicycle use Improving the legal climate for cyclists Encouraging more people to ride bicycles more often Developing a cycling information base To contribute to Cycle Therapy, please email: cycletherapy@gvcc.bc.ca We reserve the right to edit copy in the interest of clarity or where necessary. The views expressed in Cycle Therapy are not necessarily those of the GVCC. All articles, photos and graphics published in Cycle Therapy remain the intellectual property of the authors and artists. Visit our website: gvcc.bc.ca facebook.com/GVCCbc twitter.com/gvcc Editorial Collective: Kate Berniaz, Michael Fisher, Felicity Perryman, Olena Russell Editors: Kate Berniaz, Olena Russell Designer: Felicity Perryman Contributors: Jim Alix, Kate Berniaz, Janet Besler, Michael Fisher, Jennifer Freeman, Brenda Guiled, John Luton, Norah Macey, Sam Macey, Darren Marr, Felicity Perryman, Ed Pullman, Olena Russell, Ray Straatsma, Oliver Terry, Tony Webster Distribution: Brenda Boyd Bike Couriers: Brenda Boyd, Barry Edmonson, Jim Grayson, Norah Macey, Sam Macey, Forrest Nelson, John Perry GVCC Board of Directors President: Edward Pullman Vice-president: Felicity Perryman Treasurer: Michael Fisher Secretary: Brenda Boyd Director: Sam Macey Director: Darren Marr Director: Olena Russell Director: Mike Russell Director: Ray Straatsma Printed by First Choice Books & Victoria Bindery The GVCC is a proud member of the British Columbia Cycling Coalition.

Cycle Therapy welcomes submissions of ideas, articles, and photography. Deadline for next issue: October 15, 2013. Volunteers interested in experience working on a growing magazine are welcome. Reach cyclists and support cycling advocacy with an ad in Cycle Therapy. Very reasonable rates. Contact us at: cycletherapy@gvcc.bc.ca

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Cycle Therapy

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here is cycling for transportation commuting to work, school and errands and cycling for sport, but in the summer there is also the opportunity for cycling tourism and travel. This means getting out for a day or a week or more to see a new place by bike either near or far. Cycle tourism is increasingly being recognized as an important component of economic development. There are bike tours, bike rental, bike shops, hotels and B&Bs that provide special accommodation for those on bikes, restaurants and grocery stores, as well as traditional tourist attractions, that all benefit from more tourists on bikes. A 2013 Travel Oregon study found that bicycle tourism injects over $325 million into the Oregon economy and that isnt just Portland and its bike brand, but routes through Eastern Oregon and the designated Oregon Scenic Bikeways. In Quebec, Velo Quebec officials estimate that cyclists on the Route Verte, a system of 4,700 km of cycling routes, spend $134 million annually. The economic development potential for a place like Victoria already a great place to visit and bike is substantial. As you read this, it will be back to school or work and the routine of the everyday, but there is still a glorious September and it is never too early to start planning a trip for next year. This issue of Cycle Therapy gives you ideas for that next adventure. Norah Macey tells us about the contrasting experiences of cycling in Holland and the Isle of Man. On this side of the water, Darren Marr saw Santa Barbara,

California by bike and shares his highlights. And right here at home there are some great tourism opportunities, as Brenda Guiled shares from her post on Salt Spring Island. A number of locals have been working to build the Salt Spring Island section of the emerging Salish Sea Regional Trail Network. And though many of us can attest to some substantial hills on Salt Spring, there is more than enough cheese, wine and beauty to make it worth the trip. There is still a chance to be a tourist in your own town this fall. The GVCC is hosting some great theme rides. There are also an abundance of food-related events that you can bike to: the Sooke Slow Cycle Tour, Feast of Fields and the Salt Spring Island Fall Fair. Consider taking your next vacation by bike. Why? See a different part of a city or country, at a speed where you can enjoy the view and stop to take photos and the little bit of exercise makes the local delicacies taste even better. Happy Cycling! The Cycle Therapy Collective Kate, Olena, Michael, and Felicity

Photo this page and cover: Summer cycling on Hollands long, flat cycle paths, near Utrecht, by Merijn van der Vliet. Cover design inspired by London On Two Wheels bike map, herblester.com Above, racks of bikes in front of Amsterdams train station, by Vidalidali, and Dutch windmills, Library of Congress.

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GVCC ANNUaL GENERaL MEEtINg

will take place WED. Oct.16tH, 2013 at 7 PM
Selkirk Montessori School 2970 Jutland Rd. Victoria.

Guest Speaker

ERIN OMELINN

Executive Director of HUB

formerly the Vancouver Area Cycling Coalition

Presentation BIKE FRIENDLY BUSINESS PRogRam Board of Directors ELEctIoNS

TO VOTE: You must be a member in good standing prior to September 16th, 2013.

Ride Dont Hide

as it is expected that On Sunday June 23rd 15% of women will over 120 cyclists took require mental health part in the inaugural assistance during Ride Dont Hide event their life and the stain Victoria. The ride tistics for men are started in 2011 when similar, although men Michael Schatter cyare frequently reluccled 40,000 km around tant to seek help. The the world to raise Ride Dont Hide ride was run in 12 othawareness of mental er communities in BC to raise health and its importance. Since money and, more importantly, then, other communities have awareness about mental health joined in and 2013 marked the issues in Canada. It is expectfirst time in Victoria. ed to be an annual event with Volunteers from across Vicgrowing participation. This toria, including many from the years event in Vancouver inGVCC, helped ensure that the volved more than 1,000 cyclists. ride was a success and media The GVCC helped support coverage was extensive and the event through the tireless positive. Riders enjoyed a scework of volunteers. Cycling is a nic ride along Dallas Road from wonderful way to enjoy exercise Ogden Pier where the event was in your daily life and this may co-located with MECs BikeFreduce the impact of mental est. Inspiring speakers included health issues, but do make use local author Michelle Mulder of medical, psychiatric and psyand Adam Kreek, Olympic rowchological support. er. GVCC Treasurer, Michael Fisher was volunteer coordinaby MICHAEL FISHER tor to support his daughter who is bi-polar. Canadian Mental The statistics on mental Health Association health issues are staggering, victoria.cmha.bc.ca

NEW nA ME, SA ME LOCATIOn.

1419 BROAD STREET, VICTORIA, BC
COME SEE WHAT WE'RE UP TO...

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gvcc.bc.ca

What Have We Done For You Lately?

The Greater Victoria Cycling Coalition and its nearly 400 members believe in our vision of getting more people cycling, more places, more often. As youll see from the list below, weve been busy lately:
ttended the Township of Esquimalts recent Open House on the proposed changes to Admirals Road to make it more pedestrian and cycle friendly, and pressed our points about the kinds of bike lanes that should be installed. ttended the District of Saanichs openhouse on changes to Cook Street and the Shelbourne Valley Action Plan Mobility Focus Group to deliver our position on how best to make these streets more cycle friendly. Thanks to Duncan McLelland for his work.

compiled by Sam Macey

A A

A O

nother season of Theme Rides. So far we have held the Rites of Spring Ride, the Scenic Murals Tour and the Magical Historical Ride.

rganized free Recreational Rides almost every weekend, and have recently begun to hold two types of rides - rides for those wanting to ride at a moderate to fast pace, and rides for those wanting to Smell the Roses. Recent rides have included rides to Schwartz Bay featuring lunch at the Stonehouse Pub, and an overnight camping trip to the Sooke Potholes. Thanks to Simon Wigzell, the principal organizer of most of these rides.

ere awarded a $10,000 Sustainability Grant by the City of Victoria, and will soon be seeking a contractor to help us develop a Bikes Mean Business program. e had our booth at 11 locations during Bike To Work Week. Thanks to all those who volunteered including Brenda Boyd, Ryan Mijker, Ray Straatsma, Forrest Nelson, Janet Besler, Michael Fisher, Jim Alix, Ed Pullman, Olena and Mike Russell

W W W

Photo by S. Macey

M T C

et with City of Victoria staff to discuss a number of cycling infrastructure issues, including, BC Transits proposals for bus priority lanes on Douglas Street and potential adverse effects these could have for cyclists; traffic calming measures installed in Beacon Hill Park; changes to Vancouver Street; new bike lanes on Johnson/Begbie/Pandora Streets; and cycling infrastructure for the new Johnston Street Bridge.

orked with City of Victoria Emergency Management to organize a 1-day Tour de Disaster held on July 27th. Forty people took part in a 25 km rally that wiggled its way around the city of Victoria. Congratulations to Bill Lane (first place), Joanne Thompson (second place) and Bike Sense Editor Sara Stallard (third place). And a special thanks to event organizer Rob Johns of Victoria Emergency Management Agency.

urchased a Norco Birota cargo bike to replace the GVCC Whale, a large trailer. The new trike is pictured above, with GVCC President Ed Pullman and Director Ryan Mijker and son Ilya, who completed the Tour de Disaster with it. ontinue to manage 32 bike lockers at three BC Transit hub locations (thanks to our new Bike Locker coordinator Ron Fownes). The bike lockers are only $10 a month and are a great way to securely store your bike and then board a bus at a bus exchange. gvcc.bc.ca/store

alked with CRD Parks planning regarding fixing and/or replacing the wooden bridge decks on the trestles on the Galloping Goose and Lochside trails. ontinue to liaise and support the Oak Bay Active Transportation Committee in their efforts to help make that municipality more bike- and pedestrian-friendly.

any GVCC members helped the CRD conduct bike counts in May and July. These are helpful in determining where to target improvements in cycling infrastructure in the Greater Victoria area. Much thanks to those participants who donated their honorariums to the GVCC.
Victoria City councillor Ben Isitt and GVCC president Ed Pullman shake hands on having completed the tour. Photos this page by F.Perryman, or as noted.

Riders on the Architectural tour admire the Belfry Theatre in Fernwood Sq.

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CycleTherapy

Welcome to Travel on Two Wheels!

I cant think of a better place in this country to live or travel to for some amazing tourism by bicycle than here ssage e M on Vancouver Island. The crisp sea breeze, the plethora of destinations, the beautiful trails and quiet back roads all make for an ideal touring experience. As someone whos done a bit of exploring of the surrounding area by bicycle, I wanted to offer you, the reader, some tips, destinations and web resources to check out to hopefully get you going on your first bike trip.
CC Presiden GV ts

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First and foremost, anyone can do cycle touring. All you need is a bicycle, a sturdy luggage rack, a pair of panniers and a bungee cord to strap items to the back of your bike. Most people I talk to who have not done cycle touring marvel at what great shape I must be in to be able to cycle 100kms in a day, at which point I laugh and inform them that cycling to work and the odd trip to the Y are about all the exercise I usually get. You dont need a great bike or to be in great shape to do cycle touring. Just give yourself plenty of time to get where you are going. For my friends looking to take their first cycling trip, I always recommend taking the Galloping Goose out to the Sooke Potholes Campground for a night or two. Its only 50km away on a very easy trail. Theres lots to explore at the potholes, including Leechtown, the ghost town about 7km north of the Potholes where the Galloping Goose Trail ends. Just dont forget to bring an extra inner tube or two, a pump and some tire levers in case you get a flat along the rocky trail. For a more challenging trip, hop the Mill Bay Ferry and head up to Lake Cowichan via back roads, or take the Trans Canada Trail up from Shawnigan Lake (and

marvel at the beauty of Kinsol Trestle on your way there). Alternatively, take the Coho over to Port Angeles and head over to Port Townsend. Be sure to take the Olympic Discovery Trail between Port Angeles and Sequim before getting on Highway 101. Take the ferry to Whidbey Island and up to Anacortes (and over the stunning Deception Pass) before catching the ferry back to Sidney. Go to cyclevancouverisland.ca to check out lots of things to do and places to visit on bike here on Vancouver Island. Finally, check out warmshowers.org. Its a free worldwide hospitality exchange for cyclists. Sign up to get access to thousands of billet listings, and offer your own home up for touring cyclists. If you have some cycle touring stories from in and around Greater Victoria and the surrounding area, send them to me at president@gvcc.bc.ca and I will post them on our website for others to check out and either replicate your awesome experience or hopefully avoid some of the pitfalls you may have encountered on your two-wheel journey.
EDWARD PULLmAN is the GVCC president and avid cycle tourist.

Downtown Victoria, BC, seen from Songhees point at sunset on an August evening. Photo by Felicity Perryman

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Saltspring fishing boat, by NRTphotos.

Morningside Organic Cafe in Fulford Harbour, by Nen222.

A Salt Spring Island Gander

hats good for the Goose i.e. cycling the Galloping Goose Trail has got to be good for the Gander meaning spinning over the Salt Spring Island section of the emerging Salish Sea Regional Trail Network. The Salish Sea Regional Trail Network will ultimately connect the Galloping Goose, Lochside Trails, Trans-Canada Trail, Humpback, and Cowichan Valley Regional Trail. Whether youre an experienced cyclist or newly venturing out, Salt Springs bound to be a memorable trip. Its got it all. Here is a primer for your Salt Spring Gander, so you come prepared. Salt Spring Island has always been a great place to visit, whether for a day trip to the Farmers Market or for a weekend at a local Bed and Breakfast. A group of committed residents, Island Pathways, is working to make the Island more accessible for cyclists, both locals and tourists. Youll most likely come by ferry. Your little sea cruise will cost $2.00 extra, the price of walking on with your bicycle. If you have a BC Ferries Experience card, the fee is waived. The sole benefit of this purchase is the privilege of parking your bicycle by a bow or stern rail. Bicycles strapped to the back of vehicles, taking up deck space, go for free. Go figure.

by Brenda Guiled

After walking your bike off the ferry, set your inner clock to island time

Chances are good youll meet a few cyclists on board. Cycling traffic on Salt Spring sailings has increased approximately 12% each of the last five years, while motor traffic has declined over the same period. Cheers for you; youre pushing the wave! Chat up fellow pedallers; find out if theyre seasoned Salt Spring Island riders or intrepid newbies. The former will tell you things worth knowing about cycling on island; the latter may appreciate hearing some tips youve picked up here. Wander the boat to find a big, framed version of Island Pathways award-winning Heritage Map with Bike Routes. Its also posted by Rock Salt Restaurant at Fulford and by the Visitors Centre in Ganges. This map is a must-see for its touring, historic, natural history and geologic information. For those who want to read and learn from it, its a must-have memento. You can buy it for $8.50 at many island stores, or you can order it from www.islandpathways.ca. From this map and the Trails BC map (trailsbc. ca/vancouver-island/

Bike shop in Fulford Harbour, by P. Medved

View of the Fulford Valley from Mount Maxwell, by ProudlyDonut

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Bike shop in Ganges, by ReshElectrons

Ganges harbour, by RJ Ruppenthal

cling can be bucolic and restful compared loops-journeys/cowichan-salt-spring-180-km), to staying wired for urban hazards. you can plan your routes. If youre on the Swartz While you wont likely get doored on Bay-Fulford Harbour ferry, look for Salt Spring Salt Spring, even in town on the busiest Share the Road brochures another Island Pathdays, there are challenges aplenty to ways initiative. Keep one on hand for safety and conkeep you alert. This includes sharing tact information. the limited road space with drivers, Salt Springs new Cycling Master Plan calls for a fellow cyclists and deer. The dangers bikeway along the main spine roads connecting the and idiocies arent terribly common, three ferry terminals through the Ganges hub, but but they give something for locals these are fast, busy highways. For quieter, safer rides, il a r S ea T to gripe about. Please be appropriately cauyoud best take the peaceful back roads shown on the Salish tious and considerate, without fail, to maximize the safeTrails BC map. ty and pleasure of your trip and leave a good vibe behind when After walking your bike off the ferry, set your inyoure gone. ner clock to island time, i.e. dont rush. Wait until For amenities and things to do, consult Island Pathways map, the cars and trucks have cleared the boat do a web search including local media the Gulf Islands Driftand roared up the road. Youll wood and Community Exchange, pick up brochures aboard the see why you need ferries, ask around as you sail and when on island, and stop at the those stay-put minVisitors Centre in Ganges. utes when you hit While cycling on island, youll encounter farm stands, studios the pavement beto visit, hiking possibilities, and, if youre tuned and ready for cause a lot of pavethem, serendipitous connections bound to make your trip espement is lacking on the cially charmed in a very Salt Spring way. shoulders. Salt Spring roads are narrow, winding, BRENDA GUILED is chair of Island Pathways, a Salt Spring and hilly, plus most are in Island non-profit thats been working to improve nonrough shape from decades motorized transportation on Salt Spring Island for 25 years; she spearheads Island Pathways Bicycle Working Group. without capital upgrades. Youre definitely in the country, and on quiet stretches, cyOn the dock at Fulford, by H. Marsh Saturday farmers market in Ganges, by SmallestBones

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cey a M h ra by No

Cycling in Holland

ur first impressions of Holland were not of bicycles but of the modern efficient freeway system for cars and trucks. But, when we arrived in Gouda, bicycles were everywhere, and for good reason. Holland is flat as a Dutch pannekoek so its easy to bike, and old cities like Gouda have very narrow roads, and limited places for cars to drive and park (residents require parking permits for their cars, though most seem to own a car). We saw cyclists of all ages children, businessmen, and seniors, riding Dutch-style bikes high handlebars, long wheelbase, full fenders, enclosed chains, built-in head- and taillights and rear wheel locks, and usually equipped with huge panniers. Bike helmets are not mandatory in Holland, and only the Dutch sport bicycle riders seem to favour wearing them. Small gas-powered motor scooters are also permitted on bike paths. In Utrecht (3rd largest Dutch city) and Oss, a smaller town, the downtowns are quite old so pedestrians

dominate the narrow streets. Trucks are permitted only before 10 am to re-supply the shops, but there were parking lots and bike racks nearby for cars and bikes. It took a bit of time to get accustomed to cycling along with the thousands of other cyclists on the roads, and it became even more important to carefully watch for other cyclists along with pedestrians and motorized traffic. There is a lot of new housing being constructed outside of Utrecht and Oss. The Dutch suburbs we saw all had great cycling amenities. We rode on many paved bike paths, separate but alongside the roads for cars and trucks. On many of the narrow farm roads, there are marked bike lanes on both sides of the road, leaving only enough space for one car to drive between. In Doesburg, about 60 km east of Oss, we saw hundreds of bikes locked to the bike racks near the train stations. There were also bike lockers at the stations, and they appeared fully occupied from morning to evening. The likely reason? Many Dutch people have two bikes one to ride from their residence to the train station, and anDutch farm roads near Oss. Note the 2 bike lanes, leaving room for only 1 car. other at the other end to ride from there to their work site. While there are lots of bikes and lots of cycling infrastructure along with commuter rail and bus services, in Holland, like BC, most families seem to own a car along with one or more bikes, and virtually all the goods available in stores arrive there by truck. Holland has a pretty efficient highway system but also has traffic jams (we noticed the equivalent to our Colwood Crawl in some cities). We also took note of Cyclists of all ages in Oss the consideration paid to cyclists by Dutch note they dont ride single file. transportation planners. A special highway overpass was constructed for cyclists to pass over a section of freeway that was being reconstructed near Oss we havent noticed that much consideration in BC!
The bike in the foreground features an electric motor on the front wheel the battery is in the chain guard and easily removed for overnight charging. The bike in the background is specially made for the Dutch Post Office single speed, but capable of carrying 40 kg of mail.

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Bikes in

Holland

, by Shir

atski

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Cycling on the Isle of Man

Biking in Europe

sle of Man is about the size of Saltspring Island but with a much bigger population (86,000). Besides tourism and agriculture, the country is a tax haven and most international banks, insurance companies and investment houses have offices there. Each year for over 100 years the Isle of Man Tourist Trophy, or TT, motorcycle races have attracted spectators. Run on public roads, they are very dangerous races. We stayed 8km outside Marine Drive near Douglas is one of the of Douglas, the main city better places to cycle on the Isle as cars on the Isle, and thought that are restricted. renting bicycles would be a great way to get around during race week. But after enjoying such easy pedaling in Holland, cycling on the Isle of Man was no joy, and made us more appreciative of the cycling infrastructure and amenities we have in Greater Victoria. There are plenty of cyclists on the Isle of Man, such as Mark Cavendish, the Manx Missile and winner of 5 stages of this years Giro dItalia. The Isle also has lots of public trails that mountain bikers enjoy. But for commuter and recreational cycling, other than a paved bike path along the Promenade tourist area in Douglas, there is nothing. The roads are narrow, most have no sidewalks, and many have hedges on both sides, so it can be unnerving to be pedaling or even walking on them. There are plenty of hills as we found when getting to and from our hotel, and of course, we had to adjust to riding on the left, and mounted our strap-on mirrors on our right handlebars. We found that motorists were generally courteous to cyclists on Isle of Man. Racks full of bikes outside Oss train station Overall, our travels to in Holland. Holland and Isle of Man made us appreciate how much better Greater Victorias cycling amenities and infrastructure could be (like in Holland) and appreciate that what we have is far better than that in some other countries, like Isle of Man.
NORAH M ACEY is a GVCC member and part of the Theme Rides organizing committee. Photos by Sam Macey.

y life will never be the same. For I have tasted the joy of bike lanes that dont end, cycling infrastructure everywhere and traffic that patiently yields to bikes. Yes, its Copenhagen, MY element. Getting to Copenhagen was an adventure so I should start from the beginning. Nine of us signed up for a 12 day ride from Berlin to Copenhagen during June 2013. Radweg took us over 700 kms through East Germany to Denmark. Germany has excellent bike paths ranging from hard packed gravel, to concrete tracks to pavement. A few kms were on secondary roads. We rode with the birds through managed forests and on concrete tracks through farmers fields. We also rode beside the sea, canals and lakes. Fragrance of linden trees, wild roses and mock orange greeted us often. The ride was challenging with rolling hills and average distances of 60+km. Of course we had one day of fierce head winds with rolling hills and a distance of 60km to test our endurance. When the path took us to Denmark, we came across more roads than in Germany. But within 30km of Copenhagen, those incredible bike lanes begin. Bike lanes are on every street and many are raised about 6 inches from other lanes. Bikes have their own traffic lights of course. In the core of the city at major intersections, bright blue lanes alert vehicles to yield to bikes. And they do. Motorists stop before turning right looking right for bikes. Naturally bikes are allowed on subways and trains and there are ramps to accommodate rather than stairs. Truly a cyclists dream. Berlin was similarly bike friendly although with less designated bike lanes. Anyone who likes to ride bike really ought to try cycling in Copenhagen. Or broaden your experience and ride from Berlin.
JANET BESLER is a 10-year member of the GVCC and currently works with the themed rides committee. Newly retired, she has the luxury of cycling more.
The cycle route from Berlin to Copenhagen

Bikes in

Berlin,

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Arbutus Cove Guest House

The perfect overnight bike getaway from Victoria and surrounding communities.
Arbutus Cove is a beautiful waterfront boutique guest house located on the Galloping Goose trail 37 kilometers from Victoria on the Sooke Basin, a 3 hour ride. 3 private deluxe rooms, each with their own entrances, queen beds and full bathrooms share a huge waterfront deck with hot tub await the cycling visitor. A 15 minute walk takes you to the 17 Mile Pub for supper and a breakfast is served before your departure. June 15 - Sept. 14 $150 ( for 2) Sept. 15 - June 14 $125 (for 2) Reservations: www.arbutuscoveguesthouse.com

La Route Verte, Quebec by S. Olmsted

ts not just the traditional bike vacation or the stereotype of a grubby loner cheaping out with a tent and a forestry campsite, but weekend riders with expensive bikes and a credit card, looking for good food, good drink, and the mileage to earn the calories. Ten years ago I took a trip to the Seattle Bike Show to promote Vancouver Island as a cycling destination. It was part of an initiative envisioned by Brian Hobson, operations manager at the Oak Bay Beach Hotel, who was, and still is, years ahead of the curve. A thousand people flowed through the booth I had with my marketing friend, George Allen, a fellow racer from the early days of the bike boom in the 70s. We designed a survey and found what Brian had already discovered bike holidays involved nice hotels, cozy B and Bs and a more generous budget than most in the tourist industry assumed, though more are gaining that understanding. In the intervening years we produced a couple of maps, and, struggling to find the formula to get it back into print, its an idea that has never gone away, but seems like an idea whose time has really come. Event tourism is getting bigger, with Gran Fondo events popping up in communities near and far a couple in Victoria, where hundreds or thousands for riders take

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has aggressively increased cycling rates by adding bike lanes, cycle hire stations, and recently committing to a $1.5 billion 10-year plan to create a complete cycling network in the city. The mayor and his team aim to de-Lycra-fy cycling and get normal people on bikes as part of every day life and the citys fabric. ~The Guardian Photos: London bikeshare bikes ready for hire, Shoreditch, in use in Soho, a popular sticker, commuters headed home, and the view from a double decker of bikes mixing with vehicle traffic in south London, June 2013, by F. Perryman

London, England

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Kettle Valley, BC, by Spatialmongrel

atsunami of riders is washing up on our shores by John Luton

Slickrock Trail, Moab, Utah, by Trailsource

he new golf.

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to the roads for day long loops of every road they can get local governments to carve off for them. The races out there are part of that market too they bring riders into a community to fill up hotels and order desserts at every turn. They dont just come to enjoy the ride; they bring their 5,000 calorie a day appetites with them. Do the math. Vermonts cycle tourism industry is bigger than maple syrup. Nobody heard of Moab until mountain bikers made it a destination. Velo Quebec has created a powerhouse industry around La Route Verte and created thousands of jobs along with it. The Okanagan was in a panic when fire destroyed trestles along the Kettle Valley rail trail Chamber of Commerce spokespersons told anybody in the media who would listen that the disaster could cost them $5 million a year in losses. Back here in Victoria we who see the world from behind the handlebars have known for a long time what an asset we have in our trails, not just the roads and routes of the city and countryside. More than a couple of million trips a year are recorded on the Goose and Lochside. Many

they bring their 5,000 calorie a day appetites with them. Do the math.

are of course local commuters, but tens of thousands will be our visitor market or another slice of the travel industry, the local day traveler. The bakery in Sidney doesnt care if the visitor is from Victoria or Virginia. They just know that someone on a bike discovered them on a bike. More are on the way. The new E&N trail is disjointed and incomplete, but find your way out along the corridor and you will see commuters and neighbourhood residents have already discovered what it has to offer. The cycling tourists wont be far behind, if they arent there already. Before the Goose was done I was out exploring the emerging trail no pavement, no bridges, no signs, but the name had found its way to New Zealand and some Kiwi on a bike was struggling up and down the slopes at Wilkinson Rd, where there is a trestle now. He wasnt the first. And more clearly, he was the very thin edge of the wedge a tsunami of riders is washing up on our shores and we would do well to make them feel welcome.
JOHN LUTON is Executive Director of Capital Bike and Walk, which provides consulting services on infrastructure and services for cycling and walking and coordinates the Vancouver Island Cycle Tourism Alliance, to promote the Island as a cycling destination. He is a former president of the GVCC.

Andalucia, Spain The cities of southern Spain, including Seville, Cordoba,

gvcc.bc.ca

Malaga, and Granada, have taken their rate of cycling from nearly zero to more than double that of Victorias. Seville in 2006-7 added 120km of separated bike lanes, and went from 5000 riders a day to over 72,000, for a bike share of 7%. Seville is now a cleaner, greener place...The cycle lanes make it much easier to feel secure. ~ J Sanchez, Seville Photos L to R: Sevici: Bike share in Seville (photo flickr.com), separated bike lanes in Malaga, bike share outside Cordoba train station, tourism by bike Roman ruins in Malaga, and a local citizen in Malaga, riding its smooth, flat routes.Photos by F. Perryman, June 2013

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A TALE OF TWO CITIES

arrival, I had a rental bike from Santa Barbara Bikes-to-Go all set up and was given a tour of the city by Ralph Fertig, a member of the Santa Barbara Bicycle Coalition (SBBC). While touring the city, I noticed that there is a uniform look to many of the buildings here, all designed in the Spanish adobe style and fairly low rise (not exceeding 6 stories). Santa Barbara has some well-developed bicycle facilities. The best known and most popular pathway is the Cabrillo Boulevard bike path paralleling the beachfront, yielding tremendous views. On weekends, this path can get busy with walkers, joggers in-line skaters and of course, cyclists. Most cyclists are those on cruiser bikes enjoying a leisurely ride. Santa Barbara County has 206 miles of bike lanes and designated bike routes. While some of these routes are well designed and convenient, other streets disappointingly have bike lanes which permit cars to be parked in them during business hours. Other bike lanes are narrowly designed, like those on State Street, the main thoroughfare. Bike parking can also be an issue when parking downtown. Most facilities tend to accommodate cable lock parking over u-lock parking, as it may be more convenient to carry these type of locks around. Unfortunately, cable locks have their security shortcomings. In addition, many public buildings downtown have the wheel bender kind of rack which not only provides little protection from theft, but could damage a bicycles wheels if knocked over. Fortunately for commuters, Santa Barbara has a Bikestation where

by Darren Marr

SANTA BARBARA & DAVIS, CALIFORNIA

members can access secure bike parking 24/7, as well as access repair facilities during business hours. If there is hope for cycling facilities development in the future, it can be found at the University of California, Santa Barbara in suburban Goleta. Similar to the University in Victoria in enrolment size (22,000 students), the campus looks very similar in layout to UVic, minus the ring road. Touring with UCSB Planning Officer Steve Conner, the campus has rows and rows of bike parking for students, many specifically designed to accommodate U-locks. Bike paths are separated from pedestrian traffic and often have roundabouts for traffic calming. As the campus is 8 miles from Santa Barbara, many of UCSBs innovations have not had any influence on Santa Barbaras facilities development, though this may hopefully change with continued advocacy efforts from the SBBC. The main attractions for bicycling visitors to Santa Barbara are the bike pathways and scenic routes leading out of town and into places such as Goleta and the Santa Ynez valley. Pathways such as the Coast Route and the Maria Ignacio Creek Route offer a safe and leisurely ride to Goleta Beach and the UCSB campus. The roads leading to Solvang and the Santa Ynez valley attract serious road riders as well as those who wish to explore the vineyards of that area or view the

PART 1 SANTA BARBARA

e in Victoria like to pride ourselves as a cycling destination city. Indeed, many visitors come to Victoria to sample our cycle-friendliness. Assets such as the Galloping Goose and Lochside Trails, a mild climate to cycle year-round, our relative compactness, and our healthy, active and sustainable lifestyle have all contributed to a vibrant cycling culture which many visitors have admired. Although I am blessed to live in a community where it is fashionable to bike to the store, the show, or a coffee date as well as work, I have often wondered if there are similar cities to ours, where cycling is the thing to do, and where people visit for the riding or culture. While reviewing a recent League of American Bicyclists commuter mode share report (2010), 2 cities caught my attention: Davis, California with a 22% mode share and Santa Barbara, California with 6.4%. (For the record, Greater Victoria is 5.9%, the highest in Canada.) Since Davis is known historically as a cycling city and Santa Barbara is a popular training ground for cycle racers, I decided to explore these cities for myself last May. Santa Barbara was my first stop. Arriving by train from Los Angeles, I noticed at least a dozen bikes passing the station in my first 15 minutes here. Within hours of my

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gvcc.bc.ca

scenes from the movie Sideways. Of course, most visitors to the city rent a bike or use a loaner from their hotel and ride along the Cabrillo Boulevard bike path. As for in-town attractions, Mission Santa Barbara is a must if you are interested in the colonial history of the area and the role of Catholic missionaries in the development of California society. The Santa Barbara Natural History Museum less than 1km nearby has excellent exhibits on the land and marine wildlife plus indigenous settlement of the area. Though there are bike friendly streets leading up to the area, be cautioned that the roads leading there are hilly. Closer to downtown, notable places of interest include the Courthouse with its muraled courtrooms and bell tower, and the Santa Barbara Museum of Art, both on State Street. Closer to the beachfront, you can find the Santa Barbara Zoo, Stearns Wharf with its shops and restaurants, and Chase Palm Park with its turn of the century carousel. If you are fortunate to be in town Tuesdays or Saturdays, the Santa Barbara Farmers Market has some of the finest organic produce from around Southern California. Overall, Santa Barbara is a very bikeable city, with the Mediterranean climate and the compactness of the city contributing to a vibrant cycling environment. Thousands of people crowded Cabrillo Boulevard in mid-May to watch racers in the Amgen Tour De California pass through their community, perhaps seeing a future Tour De France champion in the making. During the citys annual CycleMAYnia festival, themed rides, educational workshops and a bicycle fashion show dot the May calendar. And with the citys bent on sustainability, one is bound to find scores of bicycles at the farmers markets and at Earth Day celebrations. Makes you wonder if the city had a few more modern bicycle facilities, just how much more of a bicycle friendly community Santa Barbara could potentially be.

IF YOu GO:
Please refer to Ralph Fertigs bicycle tourism website: bike-santabarbara.org for information on tours, maps, bicycle-friendly accommodation and bike rentals and shops. I found it to be an excellent resource on all things cycling in Santa Barbara. The Santa Barbara Bicycle Coalition is located at 506 E. Haley Street and houses Bici Centro, the non-profit bicycle repair and restoration shop operated by the SBBC. Programs run from the shop help support youth empowerment and cycling education outreach. Website: bicicentro.org Did you know there is a GVCC in Santa Barbara? The Goleta Valley Cycling Club (GVCC) holds recreational rides around the Santa Barbara area 3 times a week. Check out their website: goletabike.org. Go by train: Amtraks Pacific Surfliner route arrives from Los Angeles 5 times daily. There are bike racks on the train but they must be reserved in advance. You can also save 20% off your fare by booking in advance! Check out santabarbaracarfree.org. Thanks to Ralph, Steve, Kent Epperson of Traffic Solutions and Ed France, SBBC Executive Director for filling me in on the cycling advocacy scene in Santa Barbara! Next issue: Part II Davis, California

Sales & Repairs

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DARREN M ARR is a past president of the GVCC and likes to explore different cities by bike. Photos by D. Marr.
Sales - Service - Rentals - Tours Elite Electric Bikes Courtesy Bikes
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Selkirk Station

Velotech Victoria

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250.920.5520 info@victoriavelotech.ca

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Cyclist friendly! GVCC members get 10% off food 768 Yates Street, Victoria, BC downstairs from Lyles Place.

Cenote Restaurant and Lounge

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gvcc.bc.ca

Cycle Therapy

Fall 2013 15

1.

E&N Rail Construction Update by Sam Macey

ork continues on constructing the E&N Rail Trail along the E&N rail line from Victoria to Langford. The trail is planned to eventually join with the future Trans Canada Trail running north up Vancouver Island. So far, only a few sections are officially open. Given that trail construction began in 2010 and is projected to take several more years to be fully completed, now is a good time to consider the challenges in building the Rail Trail. In January 2013, Scansa Construction was awarded a $1.96 million contract by CRD for the sections between Colville and Admirals Road and Maplebank Road (just east of the Songhees Nation reserve) and between Hallowell Road and Craigflower Road by the Four Mile Pub (just northwest of the Songhees reserve). Building the trail is much more than simply bulldozing trees and brush out of the way and laying down a layer of asphalt. There needs to be a solid roadbed underneath the asphalt in order to have a smooth level surface that is stable. There also needs to be a drainage system so that rain and surface water will not wash out the trail. In some places, there were large rock outcroppings that needed to be removed by blasting. However, there are houses very close to and in some cases, built on these rock outcroppings, so 16 Fall 2013
Cycle Therapy

E&N Rail Trail sections should provide many commuters a choice to use their bikes rather than their cars.

the blasting had to be carefully controlled to prevent damage to nearby buildings. As well, the trail needs to be relatively flat, and this has meant bringing in crushed rock in some places to fill in the dips and gullies. In addition to constructing the trail, Southern Vancouver Island Rail is installing signals at level rail crossings along the rail line including Intervale and Hutchinson Roads in Esquimalt. These sections of the E&N Rail Trail on either side of the Songhees Nation reserve are expected to be open this fall. And while these may be helpful to some bike commuters, particularly those heading toward CFB Esquimalt and the expanding Seaspan shipyards next door to CFB Esquimalt, more work remains to be done: The short section between Wilson Street and Esquimalt Road in Vic West is still to be tackled, along with constructing a safe crossing for rail trail users at Esquimalt Road near Robert Street. onstructing the trail from the Old Island Highway to west of Helmcken Road has not yet been scheduled. Two bridges paralleling railway trestles (at the Old Island Highway near the 4 Mile Pub and Helmcken Road in View Royal) were constructed to allow for the trail last year. Construction of the latter section of the rail trail would provide a level route toward the West Shore. Until this section of the trail is constructed, cyclists wanting to use the new section of the trail that should open gvcc.bc.ca

2. 3. 5. 6. 4. 7 . 8.

1. Cyclists and pedestrians crossing Admirals Road at Colville will be a problem. 2. Early work on the trail near Four Mile Hill and Craigflower, showing one of the drainage problems.

3. Rail Crossing control box by Hutchinson road. 4. New drainage by trail. 5. Removal of rock outcroppings. 6. New paving new Hallowell. The final result. The new trail has been built up and leveled, proper

drainage lines were installed beneath the trail surface. 7. Mural on the navy drydock. 8. New rock wall.

this summer will be faced with going up and over 4 Mile Hill. The Trail bypasses the Songhees Nation Reserve near Esquimalt, so cyclists will travel alongside Admirals Road between Hallowell and Maplebank Roads to rejoin the Rail Trail. This is a rather hilly detour from the level rail line. The Admirals Road/Colville intersection was upgraded several years ago, but little thought was given to adequately providing for pedestrian and bike crossings. While lots of work remains to be done to fully complete the E&N Trail from east to west, completion of these new sections

will be a change for the better. Given all the residential development taking place on the Westshore, these E&N Rail Trail sections should provide many commuters a choice to use their bikes rather than their cars, and thus avoid being stuck in the growing traffic congestion that now sees both Old Island Highway and Trans Canada Highway traffic at a near standstill during morning and afternoon commutes.
SAm M ACEY is a GVCC Director and Theme Rides Committee leader. All photos by Sam Macey.

gvcc.bc.ca

Cycle Therapy

Fall 2013 17

Book Review Family Trails by Daniel Cammiade

15 Trails for family cycling in the CRD

by Michael Fisher

history of the park and what its name means in the First Nations his is the first book provided to Cycle Therapy by the author. language. Usually we purchase or borrow the book, so we are very A guidebook is challenging to review because the question of pleased to see that the literary impact of CT book reviews is whether the publication does its job is based on the information now recognized and we trust that the freebie will not in any way it contains as well as the intentions of the user. Having already taint our journalistic integrity! discussed the accuracy, the needs of the user should be considThis is a self-published book offering 15 family trails, where ered, and it can be a challenge for some map most can also be used for jogging, hiking, and challenged people to understand any image. dog walking, as well as cycling. Two beginner The narrative description attached to each trail mountain bike trails are also profiled in case helps, but the sheer amount of information on you are interested. each trail can be overwhelming. This is a guidebook with some very detailed The primary criticism is the amount of adand informative mapping on various trails and vertising it contains. While this presumably parks known to the cycling community in the offset the production cost, it raises the question Capital Region District, although the two mounof whether this visitor targeted product should tain bike trails are further afield. The author have been paid for from tourism funds or might (who is president of the South Island Mountain have been 100% advertising supported. Sadly, Bike Society) has obviously gone to a great deal the information is not free and whether the of trouble to record and map everything he conbreadth is worth the list cost is something the siders important for a quality park or trail visit. user will have to decide. The amount of detail A narrative on each park or trail provides deis amazing and represents a tool in deciding tailed information on access, bathrooms, water which trail to ride and where to stop for water sources, playgrounds, busy streets, dogs etc. as or rest as well as bathrooms or other facilities. well a brief narrative on the history and suggestIt will be particularly useful for walkers and ed loops which assumes that the bike visit starts parents who need to know how many yards it is and ends from the car park. Such information is to the bathroom or water fountain. almost overwhelming but if you want the exact Family Trails Detailed Guidebook The list price is $15.95 from the website: location of park benches, litter receptacles and Daniel Cammiade www.freakmaps.com. It may also be available at parking this is your book. Any ground proofFreakmaps.com 2012 - 100pp certain coffee shops and bookstores at higher or ing I did indicated that the book was 100% acculower prices. As the book gains in sales and readrate, although the bane of any printed guidebook ers find it useful, we hope to see it in the public library and online is that things change and it becomes outdated. bookstores. From the literary perspective, each park or trail includes a quarter or half page description that would allow you, as holder MICHAEL FISHER is GVCC Treasurer. of the guidebook, to sound extremely knowledgeable about the

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18 Fall 2013

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Interview Sarah Webb

New CRD Active Transportation Manager
Sarah Webb is the newly appointed Active Transportation Manager with the Capital Regional District. The CRD recently received nearly $800,000 in Gas Tax Funding to implement the Pedestrian and Cycling Master Plan (PCMP). Sarah has been with the CRD for 4 years as the Climate Action Program Manager, and two weeks into her new job Sarah sat down on the green roof of the CRD building to talk to CT.

by Kate Berniaz

Tell me about your new role.

his position is a unique combination of implementation and planning. Primarily, I will be working with community partners to implement projects under Pedestrian and Cycling Master Plan. On the planning side, I will be contributing to the Regional Transportation Plan, the Southern Gulf Islands Pedestrian and Cycling Trails Plan, and the Regional Sustainability Strategy. The PCMP is a critical part of shaping how we get around tomorrow and 25 years from now.

Why were you interested in the position?

early 60% of greenhouse gas emissions in the region are from our choices in transportation. There is significant need, and opportunity, to address climate change through investments in active transportation infrastructure, behaviour change programs, and policies. Transportation plays a critical role in economic development, community health, and social well-being. I wanted to be a part of the solution to make it easier for residents, businesses, and visitors to get around.

What is involved in implementing the PCMP?

What are you most excited about?

am most excited about finding opportunities, projects and partnerships to leverage across the region. Our municipal partners, small business, institutions like hospitals and colleges, and non-profit organizations are critical to the PCMPs success. This position will focus on nurturing cycling and walking culture in the region. We have a strong foundation, now we have to make new investments to create a comprehensive cycling network that is safe and comfortable for all riders. gvcc.bc.ca

mplementation involves on-the-ground infrastructure and community capacity building. We will be providing funding grants to municipalities for innovative engineering solutions, like cyclist foot rests at intersections, to add to the existing bikeway network. The softer side, but equally as important, requires focusing on initiatives like cycling skills courses, cycling tourism, special events and data collection. This two year project is all about being strategic -- leveraging in-kind and financial contributions and working across the region with our partners. Partnerships and collaboration are fundamental in in taking the PCMP from a paper document to reality.

This network will provide a platform for education, knowledge sharing, partnership development and project incubation. We will also be developing a quarterly e-newsletter for residents, local governments and businesses with updates on projects, new opportunities, and success stories.

T E

What is your favourite thing about biking?

he physical experience - the smells, the sounds, feeling the breeze and sweating a little to wake me up on the way to work. Through biking I get to know the community more intimately.

Where do you like to bike?

verywhere. I have four bikes, a transit pass and no drivers licence. I think that there are few places I havent been in region on foot or on wheels.
K ATE BERNIAZ is a citizen cyclist who appreciates local government. Photo Times Colonist

How do you plan on connecting with different stakeholders (local governments, advocacy, businesses)?

n addition to formal avenues, we will be creating a Practitioners Network. This will be an open network of professionals, citizens and stakeholders that focus on active transportation issues.

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Fall 2013 19

Passion for Design

A New Bike Business Opens in Fernwood

ictoria Velotech is the newest cycle store in Victoria, located in quaint, bicycle friendly, Fernwood across the road from the Fernwood Inn. I recently met up with Christopher Ward, proud owner of this business, to

hear about how the soft opening went on July 2nd. Ward is a trained commercial pilot who was forced to stop flying after chemotherapy treatment impacted his breathing. The next best thing to flying is cycling and he found a place to exercise his passion in this sophisticated Italian-themed business. I had expected to find a retired racer or grease monkey eager to fix all comers. Instead, I found a thoughtful, introspective individual who invoked Zen while discussing his passion for wheel building and bicycle tuning. He spoke thoughtfully about lofty aspirations and how the mind needs something to chew on. From this it was a short step to talking about giving back and helping cyclists and the community more generally. A couple visited while we spoke and Ward did not rush to sell them what they dont need, but was quietly comfortable with letting them become comfortable with the store. This bike store is targeted at the high-end user who knows what they want. I am not sophisticated in these matters, but the

Victoria Velotech on Fernwood Ave.

Wide or Narrow?

The physics of going faster may surprise you

T
20

he pneumatic bicycle tire was invented in the 1800s, yet there can still be much confusion about what makes a good tire. Luckily, any bicycle tire available nowadays will do its job, but what should you look for in a tire? Competitive cycling has long been the testing ground for new technologies, as well as stylistic and mechanical considerations Fall 2013
Cycle Therapy

for bicycling in general. The philosophy behind tires has been to use super skinny tires for greater aerodynamic advantage, and to pump them up to extremely high pressures to decrease rolling resistance. Skinnier tires can lead to aerodynamic gain, but aerodynamics is a very complex area, and depends on much more than tires alone. Furthermore, by pumping up tires too much, road shocks will be transmitted to the bike frame and cyclist, rather than absorbed by the suspension provided by the tire, decreasing efficiency. The contact patch of the tire on the ground will also decrease with inflation, resulting in decreased cornering grip. The main factor that contributes to rolling resistance is not gvcc.bc.ca

passion and gleam in Wards eye when he discussed carbon fibre bikes and the technology attached to them was truly palpable. He clearly knows his stuff and proudly showed me new wheel-truing equipment he had purchased. He also showed off a boxed Campagnalo Pro Shop set another beautiful piece of Italian technology, and he literally caressed the 10 speed cassette as we discussed chain technology. Currently, the business is a retailer for Italian Wilier bikes and I thoroughly enjoyed gently lifting their lovely Italian weightlessness. He is actively pursuing other suppliers and expects to augment his stable in the near future. On the walls were Italian-made clothing of various colours and Italian cycling shoes hovered near the window. The Italian theme is based on Wards appreciation for the flair for Italian design. Knowing his customers, Ward offers a specialised service to service and repair high-end bikes on the schedule of the owner not shop hours. So, if you absolutely must have that bike ready for 5 am on Monday who are you going to call?

Like its owner, this business is quiet and introspective and does not have large display windows or flashy signage. In fact, I missed the business the first time past and inquired at a local food joint who was unaware of a new bicycle store in their midst. Hopefully those who really need Victoria Velotech will find their way there.
MICHAEL FISHER is a GVCC director and avid cyclist.
Wards passion for Italian design extends to coffee as well. Photo by M. Fisher.

Victoria Velotech 2002 Fernwood Road Victoria BC 250-920-5520 www.victoriavelotech.ca

Bikes hang in the windows of the store as owner Christopher Ward shows off his airy new retail and work space. Photos by F. Perryman

frictional force between the tire and the ground, but the deformation of the tire casing due to applied loads. A wider, higher-volume tire will actually deform less at the same pressure than a skinnier one, and will be more efficient. Many tire manufacturers recommend a tire drop net decrease in distance between the rim and outer edge of the tire of 15% when the bike is loaded, as reported by Frank Berto in Bicycling. Independent labs such as Wheel Energy, as well as the writers and publishers of Bicycle Quarterly, have done extensive research into the subject, and their findings all agree that wider tires at lower pressures are more efficient and provide many other benefits. A wider, more supple tire at a lower pressure will not only gvcc.bc.ca

make you a more efficient rider, but will get fewer flats as lower pressures mean less force can be concentrated in one area. Also, more material means they will wear slower, and rough and uneven surfaces will be less challenging and more comfortable to ride over. Compared with the miniscule increase in aerodynamic drag, the benefits are overwhelming.
OLIVER TERRY is a bicycle mechanic at Goldstream Bikes and rides 700x28C tires.

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Fall 2013 21

Postural improvement tips for cyclists part 5

Better breathing
ets start with a riddle.

Tony Webster

It is one of the very first and very last movements you make in your life. It affects and is affected by everything you do, in every situation, every day. You likely rarely give it any thought but if it were to become compromised it would be the only thing you would think about! To what am I referring? Breathing of course! In the previous four articles I outlined some self-massage techniques and stretches for parts of the body that are prone to stiffness and/or tightness in cyclists. Why is it that these areas tend to become tight and/or stiff in the first place? Well Ive argued that poor postural habits are a likely contributor. But heres something you may not have considered: your poor posture might have something to do with how you BREATHE! And if you continue to breathe poorly, all the stretching and self-massage work in the world may be to no avail. Interested? Read on What do I mean by breathing poorly? Well a little anatomy is in order here. To get air into and out of the lungs we need to use certain muscles to change the shape of our chest Crocodile Breathing cavity (thorax). During relaxed breathing the muscle that should do the majority of the work is a dome-shaped muscle at the base of the rib cage called the diaphragm. During times of stress or exercise when the demand on breathing is higher it is perfectly natural for a number of other accessory muscles to get in on the action, particularly those in the upper chest and the neck. Problems arise when these smaller accessory muscles start to take over (particularly at rest) the diaphragms role. We end up becoming chronic chest breathers. The problem with this style of breathing is that (a) it is less efficient and (b) these smaller muscles get easily overworked and tight. The result is often chronic neck, jaw and/or upper

Drill 1

body tension and a nagging feeling of conbreathing right down into your groin. You stant unease or stress. People in this state ofshould feel your belly push down into the ten sigh constantly and report that they really ground as you inhale and your lower back will havent felt as though they have taken a full therefore rise and fall with each breath. Idealdeep nourishing breath all day. Well thats bely there should be minimal to no upper chest cause they havent! movement and you should also feel your lowA further potential downside of this chroner ribs and abdomen expand out to the sides ically poor chest breathas well as down into the ing pattern is a gradual ground (hence the name change in posture. The of the drill). I would try rib cage becomes flared, this for a minimum of 10 the head shifts forwards, long slow breaths at a the upper back rounds time. and the lower back becomes more curved (extended) than ideal. Bingo! You are now more prone SEATED/sTANDING to neck, back and shoulDIAPHRAGMATIc der pain. BREATHING The good news is that Diaphragmatic Breathing Once you understand you can turn this ship how belly breathing feels from the crocodile around with some work on your breathing. drill you can start to work on this in seated/ This really should be done at least every day standing positions. Wrap your hands gently and can be combined with some of the stretches around the sides of the waist just above your and self-care work I have detailed in previous hip bones as shown. Relax, slow down your articles. You will be amazed if you spend some breathing and breathe through the nose only. time workYou should feel your lower abdomen expand ing on good in all directions into your fingers (front, back breathing and sides). Upper chest movement should be patterns how minimal. The next time you are stuck in a much better long slow queue and you feel your stress levyou will feel. els rising try this drill. The simple act of reThis isnt voofocusing your attention on better breathing doo yogis can be remarkably therapeutic. have known Think of these drills as essential regular about this for self-maintenance. If people were more atteneons and research shows that it works too. I tive to their breathing there would be a lot have two simple breathing drills for you: less stress and tension in this world I am convinced! Your mind and your body will thank you for it.

Drill 2

CROcODILE BREATHING
Best done at home or your co-workers will think you are snoozing on the job! Lie face down with your forehead placed on your forearms. Relax, slow down your breathing and breathe through the nose only. Focus on

TONY WEbSTER is an avid and year round bike commuter. He is also a faculty member in the Centre for Sport and Exercise Education at Camosun College, housed in the Pacific Institute for Sport Excellence. You can reach him at webstert@ camosun.bc.ca or at 250-220-2558.

Seen Around Town

Photos by Felicity Perryman

Design House Salon in the Hudson on Douglas St. has a new company bike, with fat tires and electric assist.

Resourcefulness in action: Tour de Disaster rider Sarah fashioned a rear view mirrow for her helmet out of a bottle cap. Also along for the Tour: a mascot monkey.

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Victoria hosted the World Accordion championships is August. Participants Xosia Gilbert (r) and friend show off their accordions and flower-filled bike.

Victorias Wannawafels company bike in their distinctive yellow glows in the sun in Market Square in July.

gvcc.bc.ca

Bikes Mean Business

prevailing transportation habits and This fall the Greater Victoria Cyoptions in Victorias downtown and cling Coalition will launch a new other commercial areas. To address Bicycles Mean Business initiative to that, we are planning to conduct a promote bicycle use and infrastrucsurvey of downtown retailers/busiture in the city of Victoria. This nesses to assess the travel choices of program will specifically work to employees and customers. engage and enlist support for betSubsequently, we hope ter cycling facilities from to develop web-based rethe business community in sources and research for Victoria: business owners local-area businesses to and managers, retail operencourage cycling and ators, property managers, active transportation, employers, business associand also other initiatives ations and more. such as bicycle-friendly The GVCC recently reawards and sponsorship ceived a substantial grant for supportive businesses from the City of Victoria for and organizations. this project. We believe VicThe GVCC welcomes toria businesses locally inquiries from members owned and otherwise can benefit directly from more Downtown Victoria, with and individuals interested in this project. We people cycling in Victoria. City Hall and Douglas St. will be looking to recruit Investments in walking and volunteers for support and interest cycling bring renewed vitality and from local businesses and their emvibrancy to commercial districts. ployees to assist our efforts. Cities and communities that support and invest in active transportation Please contact attract both jobs and talent. R AY STRAATSmA, GVCC Director Currently there is a lack of acinfo@gvcc.bc.ca curate, detailed information about

Upcoming Events
VictOrias Secrets TOur
Sunday, Sept. 8, 2013 10:00am Centennial Square Fountain

GVCC BOard Meetings

2nd Wed. of each month, 7pm

SPOOks n SPOkes Ride

Saturday, Oct. 26, 2013 6:30 pm Centennial Square Fountain

Feast OF Fields
Sunday, Sept. 22, 2013 1-5pm Metchosin Farm, 542 Wootton Rd Farm Folk City Folk Farmfolkcityfolk.ca

16th Annual Christmas Lights Ride

Saturday, Dec. 14, 2013 6pm Esquimalt Recreation Centre

TWeed Ride
Saturday, Sept. 28, 2013 tweedridevictoria.ca

Oak Bay COmmunity Bike GVCC RecreatiOnal Festival Sunday, Sept. 29, 2013 rides GVCC Annual General Meeting
Willows Beach Park oakbay.ca

Most weekends

Wednesday, Oct.16, 2013, 7pm Selkirk Montessori School 2970 Jutland Rd. Victoria

SOOke SlOW FOOd TOur

sookeslowfoodcycle.com

More info on all GVCC events: GVCC.BC.CA

GVCC riders on the Architectural Ride, July 2013. Photo F.Perryman

CYCLING FOODIES REJOICE AS FEAST VISITS METCHOSIN

Just in case you needed another reason to hop on the Goose and go for a lovely ride out to Metchosin, this year, you have one. FarmFolk CityFolks annual fundraiser, Feast of Fields, is being hosted by Fiona Chambers of Metchosin Farm on Sunday Sept. 22nd. Feast of Fields highlights the farmer-chef connection to bring you mouth-watering bites of deliciousness paired with regional wines, ciders, ales and meads to bring out the flavors of good food. Think fourhour, outdoor, gourmet-grazing picnic and you will be somewhere in the middle of experiencing Feast of Fields. With the Galloping Goose Trail being so close to this years event, cycling is the perfect way to burn up those extra calories, get home safe and have more fun! Enjoy the agricultural backdrop of hobby farms and pastures as you ride through the Metchosin sections of the goose until you get to km-25 at Rocky Point Road. At this point, you will need to veer off the trail by taking a left onto Rocky Point Road, a right onto Happy Valley Road, left on Metchosin Road, and a right onto Whitty Beach Road. From trail to event is about 1.5km of country road through the heart of Metchosins downtown village. The event is from 1-5 pm and tickets can be purchased online at www.farmfolkcityfolk.ca or in person at Cook Culture, 1317 Blanshard Street, Victoria. by JENNIfER FREEmAN Vancouver Island Events Coordinator FarmFolk CityFolk
Cycle Therapy

gvcc.bc.ca

Fall 2013 23

Help us advocate Join the GVCC!

Want better bike lanes? Want our region to benefit from cycle tourism? Want more sustainable transport? Your membership directly supports GVCC advocacy efforts for cycling in our community.

Become a member today at gvcc.bc.ca/membership 20$/yr adult; $10/yr student, senior, or low income $35 household; corporate $80/yr; sponsor $100/yr; lifetime $300.

Cycle Therapy is available in these locations

Munros Books - Government St; Bolen Books - Hillside; SubText - UVIC; Open Space - LoFo; James Bay Coffee & Books - 5 Corners in James Bay; Solstice Cafe - Pandora; Bean Around The World - Fisgard; Cornerstone Cafe - Fernwood; Cafe Fantastico - Kings Rd; Fairfield Market - 5 Corners in Fairfield; McCreas Restaurant - Shelbourne; YM/YW - Downtown; Spiral Cafe - Vic West; Seed of Life - Government St; Habit Coffee + Culture - Pandora; Bicycleitis - Bay Street; Brentwood Cycle & Sports - Brentwood Bay; Capital City Cycles - Broad Street; Coastal Cycle and Watersports - View Royal; Cycles West - Burnside near Tillicum; Fairfield Bicycle Shop - 5 Corners in Fairfield; Fort Street Cycle - near Fort and Cook; Goldstream Ave Bicycles - Langford; Macs Cycle Centre - Shelbourne and Cedar Hill X; Martys Mountain Cycle - Esquimalt & Admirals; Munros Books - Government St; Bolen Books - Hillside; SubText - UVIC; Open Space - LoFo; James Bay Coffee & Books - 5 Corners in James Bay; Solstice Cafe - Pandora; Bean Around The World - Fisgard; Cornerstone Cafe - Fernwood; Cafe Fantastico - Kings Rd; Fairfield Market - 5 Corners in Fairfield; McCreas Restaurant - Shelbourne; YM/YW - Downtown; Spiral Cafe - Vic West; Seed of Life - Government St; Habit Coffee + Culture - Pandora; Bicycleitis - Bay Street; Brentwood Cycle & Sports - Brentwood Bay; Capital City Cycles - Broad Street; Coastal Cycle and Watersports - View Royal; Cycles West - Burnside near Tillicum; Fairfield Bicycle Shop - 5 Corners in Fairfield; Fort Street Cycle - near Fort and Cook; Goldstream Ave Bicycles - Langford; Macs Cycle Centre - Shelbourne and Cedar Hill X; Martys Mountain Cycle - Esquimalt & Admirals; Mountain Equipment Co-op - Downtown; North Park Bicycle Shop - Quadra & North Park; Oak Bay Bicycles - Oak Bay & Foul Bay - Kelly Road in Langford; Outpost Bikes - Sooke Rd @ Happy Valley Rd; Performance Bicycles - Quadra @ Reynolds; PM Bikes - Goldstream & Peatt; Recyclistas - North end of Switch Bridge on The Goose; Russ Hays The Bicycle Shop - Douglas & Hillside; Russ Hays The Bicycle Shop - Bevan & Second in Sidney; Selkirk Station Bicycle & Kayak - in the Railyards off the Goose; Sooke Cycle and Surf - Sooke & Otter Pt; Sports Traders - Irontown; Straight Up Cycles - Quadra & Tolmie; Trek Bicycle Shop - near Spinnakers; GVPL - all branches; Sidney Public Library; Bill Hartley Insurance - Douglas & Bay; Saanich Commonwealth Pool - Elk Lake Drive; Panorama Rec Centre - North Saanich

Rent a GVCC Bike Locker!

Extend your ride with one of our bike lockers. Ride to an exchange, lock up your bike and bus the remaining distance to your destination or leave a bike in your locker and bus to it from home. For just $10.00 a month you can extend your green commute and avoid those ugly car crawls. More info: contact info@gvcc.bc.ca or leave a message at 250 382 8619 Locations:

Juan de Fuca McTavish Langford