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Vol 9, #48 - Bountyful...

Velo Cape Breton is the Island wide voice of cyclists, working for better cycling in our great Island. We have made significant progress since our formation in 2004.  Visit our website that will introduce you to some of our activities.   If you have any questions, suggestions, or want to contribute to this eNewsletter,  please contact us at (902) 562-8137 or


Joining VCB is a proof of support to the community development and advocacy work done by the hard working volunteers of this club.  Your $10. will go a long way.  It's your 2012 legacy to the rising generation.  To join click here.


Help us make Cape Breton Island a better place to live!


In this Edition

  • Editorial
  • Rides Captain Corner
  • Heads Up!
  • Family Friendly Rides - Feedback
  • Caffeine & Performance
  • Bicycling In Safety
  • A Matter of Life and Death
  • Here's a Concept
  • Bicycle Friendly Offers
  • Let's Hope This Happens To All Of Us! 


“The bicycle is the most civilized conveyance known to man. Other forms of transport grow daily more nightmarish. Only the bicycle remains pure in heart.” ~Iris Murdoch, The Red and the Green



Taking in the last root vegetables out of the garden yesterday, there were also some pickling cukes, string beans, zucchini, in the wilted plants which have used the warmth of the last few days to extend their generosity a little more than previous years.

The day before, on the Fat Tires Relaxed ride in the wood roads at loon lake, the temperature was more like summer but the turning colours of the leaves reminded all of us on the ride that the days of picnicking for an hour lunch sitting on a log maybe the last one of an already gorgeous fall season....  and it's not over!

Thanksgiving long weekend is there...  CAN-BIKE session in Port Hawkesbury, Kennington Cove historical ride in Louisbourg, another spin with family and friends on or off road, riding to the market, cleaning the yard, whatever turns you on, enjoy the moment and take it while it's there.



by: Micheline,


CAN-BIKE Sessions to hone your skills, ease you way in city traffic, develop and/or improve your confidence as a cyclist on a ride around the block or a tour around the world.

Introduction to CAN-BIKE Skills:  (amended...)

In Port Hawkesbury,  Saturday, October 6  (Only one spot left for the course on Saturday.  First come - First serve.)

In Sydney,  October 14 

More info and registration here.

Note:  Participants don't need to bring anything special other than their bicycle in good working order and a few $$ for a quick lunch.  The session is not physically hard and should not make you really hot.  We'll keep our fingers crossed for decent days.  If the weather is involving unsafe riding/practicing conditions we'll have to postpone or cancel it altogether, participants will be fully re-imbursed.  They will also be fully re-imbursed if not enough registration are received for a specific date.  As there is traveling costs involved for the Instructor, five participants are needed for sessions outside of Sydney as only three are required for sessions in Sydney.  



KENNINGTON COVE historical ride in Louisbourg SATURDAY – October 6th, 2012. 
This is for all rider capabilities.

9:45 registration $5.00
10 AM is the expected start of the tour.

Drive to Louisbourg Canada Parks Royal Battery (about 300 m past the Visitor Centre Gate <which is closed> towards ‘GATE 2’. There is a parking lot here at the Royal Battery., A canopy is set and registration is at 9:45. The cost is $5 and proper change is needed please.

This is a 15 kilometre ride with 5 stops on primarily great dirt road. ‘Racing slicks’ are not recommended.
If it is wet, appropriate footwear may be required to access Wolfe’s Monument/Cairn at Kennington Cove.

Eliot Frosst will be your guide and have the JEEP and follow the group.
You can leave articles in the Jeep and these will go with you to each STOP.
Jimmy Campbell will be your ambassador and be on bicycle leading the way.

Royal Battery 10:00

START - Talk and start
Why was the Royal Battery important in both sieges (1745 & 1758)?

1st stop - 250 metres to Stella Maria site
Siege warfare, the fishing era and the elm.

2nd stop - 2 km to Old Marconi site
Here there will be a discussion of ‘fascines’ and field batteries, the barachois and entry to the Fortress.

3rd stop - 2.25 km to Fresh Water Brook Kiosk 
Explain why this was important in the 1758 siege.

4th stop  - 3.00 km to Kennington Cove
Why is this called Kennington Cove and not l’Anse de la Coromdadiere and what was Wolfe’s role?

You have now travelled 7.5 kilometres

5th stop - 5 km to Gate 2
This is the site of possible ‘Block House’ built around 1758
(NOTE: For those interested in visiting Fortress town site, it is 3.45 km. and open with some of the people in period costume and the restaurant with fantastic soup is open. There is a $7.30 entry charge payable at the 
De la Plagne House <# 34 on your site map>)

6th stop - 2. 5 km to Royal Battery
The JEEP with Eliot will return to the “START” at the Royal Battery but return to the Fortress.




The group leaves at 10:00 am from various locations within CBRM.  Rides designed to be relaxed and are for novice and experienced cyclists alike, several groups can be  formed. 

Tuesday October 9th is a 20km ride on the Woodbine Road.  Meeting at the intersection of Woodbine road on the Marion Bridge road by Marsh Brook.  See map.

No special need for a mountain bike, any street bike with tires of 28 to 39 mm section will do, i.e.  tires on hybrid, comfort bikes.   Bring a light lunch.  

See you there




Hike the Coxheath Colours...  October 13th.  See poster attached.



1st Annual Stone’s Pharmasave and Vibe Creation Group Relay for Health 2012

Bell Museum National Historic Site

Saturday, October 13, 2012 10 am to 1pm (Rain date: Sun, October 14 1-4 pm)


Family Fun: Healthy Lifestyle Choices for You & Family To Participate In – Walk, Run or Bike and Learn:

Event Includes

1 miler; 3 K, 5 K or 10 K Walk, Run or Bike; Bicycle Rodeo (RCMP) - free helmets for children; Bounce Inflatables; B-B-Q—Free; Bell Museum Mascot (“Parka”); Mascots; Play Den; First Aid; T-Shirts (If you collect $20 and over from pledges); Awards/Prizes for most pledges collected in your category; Health Expo: Educational exhibits/Demos/Prizes; Demonstrations/Displays; Fire Truck Display/Candy Toss; Can-Bike Course (Velo Cape Breton); 40 km Bike Portion with Brian Morrison/Bill Marchant; Free Tim Horton’s Hot Chocolate & Timbits;


Facebook page




CAN-BIKE 2 Session

In Sydney only.  Evening + 2 days.  October 26 - 28th.

On the weekend of 26 - 28th VCB will be hosting a CAN-BIKE 2 safe riding course.  This course is thorough and introduces the strategies for safe urban riding, elements of bike fit, mechanics, touring, and urban street strategies with a heavy emphasis on actual street riding.  The Friday evening session is entirely indoors at ACAP (corner of Townsend and George) , and - depending on the weather - there will be parking lot and on-road training sessions on both Saturday and Sunday.  There is a final written examination, as this course is a requisite for advancing to become a CCC-certified instructor of CAN-BIKE safe riding courses.  This is an excellent program for parents who want to teach their kids the basics of safe riding, for bicyclist commuters, and for officials and leaders in active transportation, bike route design, professionals (i.e. police, paramedics)  and bicycle program development.


There is a $90 fee to take this course.    For Saturday and Sunday you will need to bring a street-ready bicycle.  If you have not installed a bell, please do so.  Any type of road/commuter/mountain/touring bike will do.   If you ride on the streets, you will not regret taking this course.  The combination of riding skills, discussion of the vehicle act, and evasive manoeuver training will make you a stronger, safer and more confident rider.


Registration here.




by:  Shauna Barrington, Mabou

Jacques, here's a few pictures from the VCB's Cheticamp Chapter  Family Ride to Trou de Saumons this summer.  It was a great time.  

Nila finally graduated to riding on her own (and she's tackling the hills around our house with gusto!!).   And Elise told us she was "done with the trailer" and now rides on the tag-along with me, plus she's riding on her own bike with training wheels.  It's amazing the progress they've made in just a few weeks, once they put their mind to it!

Anyways, hope all is well with you.

Take care,

~  Shauna



Source: Pacific Health Labs

With the proliferation of coffee outlets, no wonder why caffeine is the most widely used drug in the world.  

Although the benefits of caffeine in endurance exercise were first reported over 30 years ago, new studies reveal that caffeine offers athletes so many advantages that it should become an integral part of their regular workout regimen.  First and most important, caffeine is exceedingly safe.  Even high levels of regular caffeine are not associated with any significant health risk.  In fact, research is showing that caffeine may offer long-term health benefits in older people.  Here are the latest facts about caffeine.

More here.



from Internet submitted by Steve Moores, Wolfville.  

No matter the number of cups of coffee you take in the morning to raise your alertness, nothing can replace safe riding practices and proper behaviour to ensure your own safety.  We are all vulnerable road users, wether riding for a workout, to visit friends, to run errands or simply going from A to B, we all increase our chances of making the rides more enjoyable and safe by following the rules of the road and riding defensively with a Plan A and a Plan B in the pocket, just in case.

Internet is full of short videos on the subject but this website has written instruction and great animations to make the message across but nothing replaces a focused bicycle instruction session with a competent instructor who will bring answer your question, help you correct or avoid those bad habits that increases your vulnerability and much more.




from internet submitted by Andre Gallant, CEO, YMCA Cape Breton

The Lancet, identifies physical inactivity as one of the leading causes of premature death. How bad is it? Consider these statistics:

  • Inactivity causes 5.3 million deaths per year—from diseases such as diabetes, heart disease, and breast and colon cancer.
  • That’s more than the number of deaths caused by smoking.
  • Inactivity is the cause of 1 in 10 deaths.
  • People in higher-income countries are the least active.

Despite cycling’s many benefits, there’s one big problem we must contend with when we’re trying to get people off their couches: The roads we ride on can be a hostile environment.

We can change that hostile environment. We can make our infrastructure more user-friendly for cyclists and pedestrians.  By education of all road users and working at changing users behaviours, respect will prevail, the presence of cyclists will be normal, more people will ride, and with more people riding, our roads will become safer still. When bicycling is a safe, normal, accepted use of the roads, we’ll be one step closer to addressing the physical inactivity crisis that is affecting the health of so many people.



by: Lonnie Jones, CAN-BIKE Instructor,  VCB Cycling Ambasssador

Take half the money allocated to the healthcare system for rehabilitation from obesity and lifestyle-related illnesses, and invest it in infrastructure and education to prevent those illnesses and watch the other half become no longer necessary! 

Lower the cost of healthy fruits and vegetables to less than a dollar per serving. Increase the tax on sugary foods, cigarettes and alcohol and use the additional revenue to subsidize memberships to fitness centres and exercise equipment (including bicycles) for home use. 

(in NS) It costs $7,630,200.00 every 24 hours to care for acute heart disease patients, and only $6,000,000.00 to build a kilometre of new 4-lane highway. How many kilometres of paved shoulder or sidewalk/multi-use trail can $6,000,000.00 build? 

For every heart attack prevented, that’s $7,630,200.00 toward Active Transportation-friendly infrastructure. Rather than heal the sick, we should be preventing the sickness.  



BIKING IN MEXICO  -  Around about February when the winter is coldest and darkest, why not be riding in Mexico?  VCB Membership can use their 10% discount at Eastwind Cycle to do the Tour of the Volcanos Puebla and Veracruz, Mexico's Gastronomic Heart.   More info here.



ESCAPE OUTDOORS - In celebration of Sugoi's 25th anniversary, Escape Outdoors will be offering 25% off all Sugoi cycling and running apparel between now and Saturday (not to be combined with other offers).  




THANKSGIVING DINNER AT THE CHANTERELLE COUNTRY INN  - Featuring: Hormone and antibiotic-free turkey with seven grain dressing; Local potatoes, vegetables and greens with Cape Breton Cranberry relish;   

Cape Breton Blueberry, Pumpkin and Cranberry-apple Pies

$34.00 pp plus tax

Oct 7 & 8, 5:30 to 7:30pm 

Reservations Required:  929-2263



Toward the end of the Sunday service, the Minister asked, "How many of you have forgiven your enemies?" 80% held up their hands.

The Minister then repeated his question. All responded this time, except one man, an avid golfer named Walter Barnes, who attended church only when the weather was bad.

"Mr. Barnes, it's obviously not a good morning for golf. It's good to see you here today. Are you not willing to forgive your enemies?"

"I don't have any," he replied gruffly.

"Mr. Barnes, that is very unusual. How old are you?"

"Ninety-eight," he replied. The congregation stood up and clapped their hands.

"Oh, Mr. Barnes, would you please come down in front & tell us all how a person can live ninety-eight years & not have an enemy in the world?"

The old golfer tottered down the aisle, stopped in front of the pulpit, turned around,faced the congregation, and said simply,

"I outlived the bastards."



Jacques Cote

Editor, Velo Cape Breton eNewsletter

October 4th, 2012

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