Since some of the MIVA members are going to the triathlon in Penticton this weekend, the Thursday time trial will be modified to a 20km. The club ride this Saturday is to Cowichan area. about 150km medium paced. Stop midway for refreshments etc. Start at Oak Bay Bikes at 7.00am and plan to be back mid-afternoon. Post on the MIVA Facebook page if you are coming so leader Shepherd Stewart will have some idea of numbers.

STANDINGS IN MIVA CRITERIUM AND TIME TRIAL SERIES TO JULY 2ND. note: totals include volunteer points. Totals count only for overall points award. For performance competition, riders must have ridden seven events and the top five will count. Points in sixth and then seventh events will be used to break ties.

Criterium Series

Women

Glenda Harling	43
Charlene hay	22
Janna Gillick	12
Kristy Mighton	5
Wendy Simm	5

Men

Iain Hay	141
Ian Smith	104
Paul; Thompson	52
Mike Sevcov	46
Ray Wagner	45
Shepherd Stewart	40
Rob Bau	36
John lam	36
Menno Jongsma	32
Sean Lunny	29
Mark Wieler	27
Kyle Waring	26
Bill McMillan	22
Kirby Villeneuve	20
Aaron Foos	19
Phil Birrer	16
Ian Henderson	15
Shawn Boyd	11
Rob Russell	10
Andrew Grant	9
Ron Hewitson	9
Doug Merrick	9
Matt Allardyce	8
Fred Hodgson	7
Regis Chapman	5
Wade Smith	5
Regis Chapman	2
Jeremie Gauthier	2
Mick Kupiak	2
Normon Thibault	2
Derek Steele	2

Youth Boys

Brodie Hay	116
Damian Parlee	12
Eli Simcoe Metcalfe	14
Mark Grant	24
James Grant	19

Youth Girls

Jessica Reynolds	24
Jane Harmsworth	20

Time Trial Series

Women

Katy Condon	80
Janna Gillick	56
Colleen Wtorek	40
Sue Handel	30
Lorrie Bailtham	27
Rhona Lettau	22
Cheryl Morch	22
Nancy Patterson	21
Charlene Hay	17
Vicki Boyd	12
Lee Blaney	5
Kim McCarley	5
Kristy Leigh Mighton	2

Men

Bryan Rehill	59
Shawn Boyd	46
Charles Hamer	41
Corey Friesen	27
Gareth Slocombe	27
Matthew Allardyce	25
Paul Auton	24
Patrick Burnham	23
Iain Hay	23
Dave Steen	21
Russell Berg	19
Ian Drown	18
Don Gillmore	17
Dave Patterson	13
Ian Smith	12
Al Shirley	10
Steve Crowley	9
Steve price	8
Chris Cameron	7
Regis Chapman	5
Simon Weber	4

Youth

Brodie Hay	41
Mykelti Berg	20

The editor regularly goes out on the MIVA Monday evening club rides, usually on his shiny Ridley Damocles and occasionally on his scooter. On these rides the participants use a wide variety of cadences (pedal revolutions per minute), most of which are inefficient. To aid the newer riders ( and some, not so new), there follows an article from cyclingtips.com

Cadence - If you're relatively new to cycling, you are probably riding at a cadence that is below your optimum. Most new riders think they are getting a better workout if every pedal stoke is a strain and the quads are burning. Although there's a place for low-cadence workouts, during a normal ride, aim for a smooth spin at between 85-100 rpm (pedal revolutions per minute) which is much more efficient -- and easier on the legs, especially the knees.

Lance Armstrong has popularized high-cadence pedaling. He spins at about 90 rpm on even the steepest climbs, and he's regularly over 100 rpm in time trials. Does this mean you should be pedaling at a high cadence as well? Although your cadence can be increased through training, it may not fit with your personal physiology and biomechanics.

The make-up of your leg muscles (the ratio of fast-twitch to slow-twitch fibers), combined with your fitness, will self-select your cadence. For most experienced riders, ideal cadence is in the range of 80-100 rpm - and most tend to automatically pedal at around 90 rpm in normal condition . Non-cyclists tend to spin a bit lower at around 60-70 rpm.

Try this to see what cadence may be the best target for you.

1. Locate a protected 2-mile stretch of road (without significant cross streets or traffic). Ideally slightly rolling.
2. After you warm up for 15 minutes, ride the route hard in your biggest gear. Note your finish time and your heart rate if you have a monitor.
3. Recover for 15 to 20 minutes with easy spinning.
4. Ride the course again at the same heart rate (or perceived exertion if you don't have a monitor). But this time choose a rear cog that's one or two steps larger and allows you to keep your cadence about 100 rpm. Note your time for the same course.
5. After a day or two of rest, do the test in reverse - larger rear cog (lower gear ratio) first.
6. Compare your times. For most riders, the lower gear and higher cadence will produce faster times for less perceived effort.

Here are two drills that may be helpful in increasing your cadence and maintaining the smooth spin of a veteran.

Use a down hill to practice. Spin in a small gear on a slight descent, then gradually increase your cadence until your pelvis begins bouncing on the saddle. Back off about 5 rpm so (the bouncing stops). Hold that cadence and concentrate on a smooth pedal stroke for one minute. Cruise back up the hill and do it again. Relaxation is the key to pedaling at a high cadence without bouncing. Keep your elbows, shoulders and hips loose.

• Use a that tailwind that you have stumbled across. Shift into a moderate gear and gradually increase your cadence until you're at 100-110 rpm. Hold it there for 30 seconds, then gradually ease back to 80 rpm. Repeat several times.

How do you estimate your cadence if you don't have a cadence function on your computer? Set your computer display to show seconds show. Using your right foot, count how many times it is at the bottom of the stroke during a 15 (or 30) second interval. Then then multiply by 4 (or 2). That will help you develop a sense of what 90-100 rpm feels like.

Most Tuesday evenings, the organiser of the Boxwood Criterium attempts to keep track of the riders by peering at their (mostly) poorly-placed and attached numbers. Then he drives home, squinting in the setting sun and rubbing his sore eyes.  He half-blindly reaches in the bathroom cupboard for the Visine, staggers to the pantry where he keeps his twelve year old single malt scotch,and flops down in front of the computer to work out the race results. First he looks at the hastily-scrawled notes from the final sprint; not a complete list there. Then he switches on his digital tape recorder:"twelve, three, twenty-tw ...er seven; no, one ...damn, is that John in fourth. Then, let's see, three more riders and... that's Mike and Mark. Damn!, missed the rest.

Next he plugs in the small video cam that recorded the primes and the finish. Most of the numbers are partially or wholly obscured but he is able to recognise most of the riders and is able to publish a reasonable approximation of the result on the  web site.

Actually, it;s not quite that bad but the obscured numbers do mean a lot more work than should be necessary. For some good advice on numbers and their placement, go here.

Brodie Hay

MIVA

41

Mykelti Berg                     MIVA                            20

Women

Katy Condon	Frontrunners	68
Janna Gillick	MIVA	56
Colleen Wtorek	MIVA	40
Sue Handel	MIVA	30
Lorrie Bailtham	MIVA	27
Rhona Lettau	MIVA	22
Cheryl Morch	MIVA	22
Nancy Patterson	MIVA	21
Charlene Hay	MIVA	17
Vicki Boyd	MIVA	12

Men

Bryan Rehill	MIVA	59
Shawn Boyd	MIVA	46
Charles Hamer	MIVA	41
Corey Friesen	MIVA	27
Gareth Slocombe	MIVA	27
Matthew Allardyce	MIVA	25
Paul Auton	Cycle Therapy	24
Patrick Burnham	MIVA	23
Iain Hay	MIVA	21
Dave Steen	BCMCA/MIVA	21