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Vol 9, #18 - Fingers Crossed!

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
  • VCB Season's Opening Banquet
  • Core Strength
  • 52-WBC
  • VCB Website Renovations
  • Words of Wisdom

You can lead a horse to water, but you can't make it drink




Generally speaking it means "let's hope for a good outcome".  This might work for situations or events on which we have absolutely no control over, such as falling cosmos debris, effects of solar storms and the like.  


Do humans have control over the weather conditions we will have this spring and summer?  Yes and No.  It all depends...    The answer is Yes, for those who thinks that the carbon print of human activity on earth has lots to do with climate change and its effects on extreme variations of temperature, the higher frequency of violent storms, heavy precipitations and/or the lack of them.  But, NO for those who think that the greater and larger carbon foot print caused by the human activity and act in absolute disregard of their personal carbon print, well, they better keep their fingers crossed because, I believe we haven't seen anything yet and the worse is to come if nothing is done.  


The same goes with everything else.  Want to have a little cushion in the bank?  Make regular deposits, spend wisely within your means, take good care of your possessions, reduce - reuse - recycle.  Want to have good crop from your garden?  Prepare the ground well, plant seeds at the right time, water regularly if nature don't do it, weed often to allow the good plant to grow.  Want to enjoy good health, mental and physical?  One thing for sure, keeping our fingers moving, getting out is the solution.   Crossing fingers, sitting down and crossing legs waiting for miracles to happen is absolutely nonsense....   Well....   y'all know that!  


What's the point of this spin this morning?  I don't know...  maybe it is to say that life has been good with me.  I have my share of challenges coming at me on a regular basis;  sometimes I deal with them with my own resources, but most of times, the mental, intellectual and physical help and support of partners and friends is the way to take for a good outcome.  Thanks to that long human chain of which I'm just a working link doing its best, no fingers crossed and on the spot holding my end.  




Friday, March 9th, 5:00 pm

Happy Hour.   Steel City Sports Bar & Steakhouse, 252 Townsend St. in Sydney is our meeting place for the second of this NEW event on the “Social” schedule. A perfect opportunity to reconnect and meet up with old friends and new. Come in and enjoy a few yarns, jokes and laughs, celebrate birthdays, anniversaries, share a story, roast a friend or two, make plans for the weekend. 

Whatever your sport, occupation, age, we share a common connection with the outdoors.  A warm welcome to all who ventures our way, and in the Cape Breton tradition, the door is open to all.


March 22nd - Thursday - Guest Speaker Series  #1

Cycling in Denmark with David Aldridge.

A peace and quiet 2-week cycle tour in the southern Danish Islands with bad bikes, okay youth hostels, great farm stays and big breakfasts.  You might hear about 1964 stay in Aarhus when David studied medicine there for 3 months, dog and horses story from Aero.  Photos of the presentation are not of people and not the usual holiday snaps... "my eye sees patterns..."

McConnell Library, Sydney,  6:30 pm


April 5th - Thursday - Guest Speaker Series  #2

Cycling and Wildlife with Shelley Porter.

Shelley Porter is an enthusiastic recreational road and off-road cyclist with an MSc in Biology. Shelley has lived all over Nova Scotia and in Rocky Harbour Newfoundland. She will share her experiences encountering animals while cycling.  Topics will include carnivores, and herbivores both wild and domestic. Learn how to peacefully share the roads and trails with other species.

McConnell Library, Sydney,  6:30 pm




Sorry!  it's all full for the following....  


March 24th - Saturday - Bike Clinic - MEC 101

Theory and hands-on for 3 hours.  Know your bike, tools, adjustments, lubing, flat repair.

ACAP, Sydney. Two sessions available :   9 - 12am, 1 - 4 pm

6 persons per session.  $10.  Pre-registration required. Email or phone 562-8137  


March 31st- Saturday - Bike Clinic - Mec 201

Theory and hands-on for 3 hours.  Replacing chain, brake pads, cables, truing a wheel.

ACAP, Sydney.  Two 3-hr sessions 9 - 12am,  1 - 4 pm

6 persons per session.  $10.  Pre-registration required.  Email or phone 562-8137  




Taking registrations for CAN-BIKE 2 courses.


CAN-BIKE Courses are nationally set of courses recognized by the Canadian Cycling Association.  CB2 is an adult advanced 18-hr course in defensive cycling.  Traffic dynamics, life-saver riding skills, emergency maneuvers, bike mechanic, nutrition, tips on touring.


More info and registration here.


Weekend of April 20 - 22

Weekend of April 27 - 29

Weekend of June 1 - 3




If there's a social activity no one wants to miss, this is the one.  Meet cycling friends, new and returning members.  Enjoy good food and local talents during the entertainment period.  


The event takes place this year in the lobby of the Savoy Theatre in Glace Bay on April 14, two week earlier this year.


Get your ticket(s) early as the number of seats is limited.  Members of the VCB Executive have tickets for sale, Colette Smith in Glace Bay has several.  You can purchase yours at ACAP Cape Breton or online paying with your credit card.



source:  bicycling.comSports Medicine.


Although a cyclist's legs provide the most tangible source of power, the abs and lower back are the vital foundation from which all movement, including the pedal stroke, stems.


"You can have all the leg strength in the world, but without a stable core you won't be able to use it efficiently," says Graeme Street, founder of Cyclo-CORE, a DVD-based training program, and a personal trainer in Essex, Connecticut. "It's like having the body of a Ferrari with a Fiat chassis underneath."


A study done at San Diego State University compared thirteen common abdominal exercises in an effort to determine the best. Each exercises was ranked for muscle stimulation--measured with EMG--in the rectus abdominis, the external obliques and internal obliques.


Learn more about the study: How to Exercise the Abs.


Bicycle Crunch Exercise came in at the top spot in the research done to find the best exercises for the rectus abdominus.


Do the Bicycle Crunch:

  • Lie flat on the floor with your lower back pressed to the ground and contract your core muscles.
  • With your hands gently holding your head, lift your knees to about a 45-degree angle.
  • Slowly, at first, go through a bicycle pedal motion.
  • Alternately touching your elbows to the opposite knees as you twist back and forth.
  • Breath evenly throughout the exercise.



by: Shelley Porter,  Coordinator


Sorry, but every time I turn the calendar to March, I think of that quote "Beware the Ides of March". I looked it up, and unless you're Julius Caesar or in peril of being assassinated on March 15, you have nothing of which to beware. Just sayin'.


I ventured out for my first ride of the week this morning. I didn't travel as far as I usually do, partly because I thought it unsafe to be out there while the snowplows were working, and partly because the first part of my ride was going so well that I just knew I had a tailwind, which was going to transform into a nasty headwind on my return trip. And I was right!


It wasn't a bad morning, all in all, and making that first tire track in the snow just never gets old! How are you all doing? I saw Bill Devoe out for his ride yesterday, met him as Peter Hanna (another B52er) and I were doing our weekly 17 km run around the Blackett's Lake loop. Along with cycling (which is my favourite of the three triathlon sports), I also run and swim regularly. Last week I started attending Centergy classes at the Y. Centergy is a mix of yoga and pilates, great for improving core strength, and flexibility all over. I am slowly stretching out my running-shortened hamstrings! I've also been doing weight training and yoga at home for the past couple of years, which helped with swimming. I play soccer once a week indoors, more often in summer outdoors. Once in a while I go to the Y squash court with Tom and we pretend we might know how to play squash.


How about you guys? What cross-training do you do, if any? Do you think it has benefits? 


Tailwinds, in both directions,





Thanks to our longtime and resourceful Daniel Roy, the renovation of the website is making it's way pretty well.  Check the new look.  Also, items are added everyday.  


Link for your copy of the Schedule



Those who jump off a bridge in Paris are in Seine.

Shotgun wedding - A case of wife or death.

A man needs a mistress just to break the monogamy.

Condoms should be used on every conceivable occasion.

Reading while sunbathing makes you well red.

A bicycle can't stand on its own because it is two tired.

What's the definition of a will? (It's a dead give away.)

In democracy your vote counts. In feudalism your count votes.

She was engaged to a boyfriend with a wooden leg but broke it off

A chicken crossing the road is poultry in motion.

With her marriage, she got a new name and a dress.

A boiled egg in the morning is hard to beat.

He had a photographic memory that was never developed.



Jacques Cote

Editor, Velo Cape Breton eNewsletter

March 8th, 2012

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