Velodromes have for over a century been competitive cyclists' racing and skill development. Unlike most sports, most bike  racing does not take place at a set venue such as a sports field or arena. Track racing however is on a small, banked oval track, usually in an easily accessible urban location. User and spectator fees help maintenance and repair, parents of young riders can watch and be involved in their kids' development and success, and local., provincial and national level meets can be held to attract riders from afar, provide a competitive cycling showcase, and to increase local interest in all cycling activities. the ideal velodrome is covered but this is not feasible in Nanaimo as it's not possible to get enough 'bums in the seats'  to even start to cover the cost of an indoor velodrome.  Happily, we live in the only part of Canada with a climate that will permit almost year-round outdoor velodrome use. So an outdoor bike track can become a centre for both racing and recreational activities. Mid Island Velo Association has, for sometime, organised weekly bicycle racing in the Nanaimo region and is now focussing on a youth programme that will benefit greatly from the building of a local  two hundred metre banked track within the city. The club is in the process of putting together a proposal for the city to install such a facility as part of the Beban Park Master Plan. The initial cost of the track would be significantly less than the Rotary Skate Park or the new artificial turf soccer fields and a sizeable percentage would be covered by sponsorships, donations and advertising on and around the track. User fees would go towards maintenance and repair. For a taste of track go to: http://m.youtube.com/watch?v=k32Hera9vpg The velodrome track can be used for cycling competition and instruction, in-line skating, model car racing, recreational riding, etc. and, of course, the infield has a multitude of uses. velodromes in many locations are used as outdoor, spectator-friendly arenas.

  Self-Massage for Cyclists

Massage may be the most powerful medicine cyclists can get without a prescription. It relieves sore muscles, speeds recovery, prevents injury, and helps you feel better fast. Few activities demand more from your body than cycling, and few athletes benefit more from massage than cyclists. If you ride hard, you probably need a massage after every workout. But unless you do it yourself, it’s not getting done. Following is a basic massage routine for cyclists.  for quads, hamstrings, glutes, and neck.

By improving circulation, massage feeds and cleans the cells that got hungriest and dirtiest during your ride. By squeezing, pressing, and drumming--you direct your blood to the muscles that need it. Massage releases trigger points, those tiny knots that form in muscles and reduce strength and range of motion. Most cyclists have been told to stretch but that rarely gets out the knots. By pressing directly on a muscle, massage stretches it, releasing the trigger points that are impairing performance. Ironically, massage delivers a more precise effective stretch than traditional stretching.

7 Massage Strokes

• Glide your hand over your skin to warm it up.

• Squeeze a muscle to warm it and improve circulation.

• Squeeze & Roll: while squeezing a muscle roll or pull the muscle to improve circulation.

• Press a muscle by pushing your hand, or massage tool into it to release trigger points.

• Press & Roll: While pressing a muscle, roll your hand or fist into it in small circles for an even deeper more effective massage.

• Drum the side of your hand, fist, or palm into a muscle to wake it up.

• Rock & Roll: Dance massages your internal organs, put on some music and try it.

Massage Routine for Cyclists

 1.    Quads

You had better be seated for this or lying on your back, whatever works. Relax your quads throughout the massage and  breathe into your belly (abdominal breathing).

Warm your leg of choice with gliding strokes.

Quads are too big to do one handed, so work your quads by pressing your knuckles into the four big muscles that give  them their name. Starting at your knee, move towards your hip using both hands. Repeat the process 3 or 4 times, use  the  heels of your hands if you like.

Then press & roll your fists into your quad, one hand on either side. Pay special attention to the muscles just above your knee. Work your way up your thigh a few times.

Try interlacing your fingers and press your palms into both sides of your quads simultaneously, working your way up toward your hips.

Once you feel the need to move onto your other leg, do so.

After massaging both legs move onto your:

2.  Hamstrings

Sit down, or better yet lie down on your back, roll up your right pant leg, and cross your right leg over your left knee or make it accessible to both hands in whatever way feels comfortable and relaxing.

Hamstrings are large muscles so they’ll require some real work. Relax by breathing into your hamstrings. Sounds weird but do it.

Glide your hands up the back of your right leg between your knee and your glutes. Continue gliding until the area is warm and ready.

Press your fingers into your hamstrings beginning at your knee and moving towards your glutes. Repeat 2 or 3 times.

Then press & roll your fingers into your hamstrings using either one or two hands.

When you’re ready move onto your other leg.

After massaging both legs, go to your:

3.    Glutes

These are the largest and most neglected muscles in your body so spend some time on them.

Stand up and warm your glutes by gliding your hands over them.

Then dig in. They are too big to squeeze with one hand or even two but do your best. Try pressing and rolling all five fingers on each hand into them, alternately flexing and relaxing the muscles. Cover both sides to get a feel for what works.

You’ll have to use a massage tool if you want to go deeper and give your glutes the relief they deserve.

Put 3 tennis balls in a sock, place the sockball on the floor and your butt on the sockball. Hold yourself up by placing your hands on the floor in back of you. Then roll your glutes over the sockball making sure to massage every muscle in your butt, especially on the sides where you’ll get the most sensation. It’s easier than it sounds. Once you’ve found a sensitive point work it. Then move to another and another, until you’ve had enough.

Then turn to the other cheek and do it again. If this doesn’t help your glutes, you need new glutes.

After massaging both sides of your rear, move on to your:

4.   Neck

You can sit, stand or lie on your back.

 Glide your hands over your neck until it’s warm.

Press all five fingers from both hands into opposite sides of your neck, continue pressing while slightly varying the location of the press until you’ve covered both sides and the back of your neck.

Then place your knuckles on opposite sides of your neck and roll your fists slightly varying intensity and speed. Vary location until you’ve again covered your entire neck.

Experiment with alternately stretching and relaxing the muscle in your neck while massaging them, continue until your neck feels really good..

Then move your chin toward your chest and drum the back of your neck with your fingertips or knuckles, varying intensity and speed.

5.   Finishing Touches

 Two final strokes to apply: drumming and rock & roll.

Drum or tap your hands against your body, begin with your feet and work your way up to your head, play your body like a drum. This stimulating stroke can be done with open hands, fists or the side of your hands in the familiar karate chop style.

Most cyclists spend about 10 minutes on this whole routine, but you should take as long as you need.

The club has some of last year's clothing for sale. The 2014 design will be same as 2013 except for sponsor logo changes. Items and prices as follows: Jacket - 1 M     $49

Vests -   1 l, 1 M, 1 S   $30

Jerseys - 4 M, 2 YL   $30

Long sleeve jersey - 1L $35

Skinsuits -  1 XL, 1 L   $40  (Kallisto - great fit!)

Socks, red or black S but will stretch  $5

Pick up only at 101-6224 Pleasant Ridge Place. V9T 0B3

The following link will take you to an interesting video that you might find inspiring. Thanks to Keith Gaunt for providing the link. www.fastboycycles.com

  PRESIDENT'S REPORT 2013

2013 second full year of operation, 130 members, 50+ races, weekly recreational rides, very successful cyclo-cross

Second year for our clothing design Kyle Waring, who also was our web master and who made sure I didn't screw things up with my own random entries..

Time trials – new “temporary”course, new timing system – Webscorer Corey Friesen who also took over as statistician. Already have a record 40km ride-Curtis Rearden Nat Champ Russ Hays Aspen Inns 53'16”

Criteriums – Boxwood Circuit, Arbutus Meadows, set up Iain Hay, Brodie Hay (now counts cones rather than sheep to get to sleep).

Both of these have volunteers as marshals, timekeepers, lap and bell etc.– Jason Hare, Glen Gordon, etc.

Monday Recreational rides – Janna Gillick – also arranged on-line payment for clothing VOMax. more volunteers assisted with leading and sweeping duties.

Many other training and off-road rides organised through our Facebook page. Many of our most active riding members were also among the most hard-working volunteers..

MIVA 100km and 50km Challenge (Brew Pub) A good turn-out including members of Slow Spokes club – a spin-off from Hub City Cycle Coop.

MIVA assisted Vyprs club from Comox with Prov. Youth Time Trial Championships. Steve Grant, Hillary Grant, Larry Reynolds.

My Little Pony Cross. Club Volunteers all the way. Menno Jongsma and Ron Hewitson designed. Lots of input from club members resulted in a number of mods.. Normon Thibault and Wendy Simms helped with final tweaks. Set up and take down also volunteer done. Course was best ever according to many of the riders.

Spinning Clinics, Northridge Fitness Gym. And Club set up by Phil Birrer who also, as Finance VP, handled the club's bank accounts and financial transactions

Our members competed in many provincial and local events and especially in cyclo-cross.

Sponsors: Aquarius Marine, Arbutus Meadows Equestrian Centre Ltd., Cowichan Cycles, Frontrunners Nanaimo, Hertel Meats, Houle Electric, Island Cycles, Longwood Brew Pub, Northridge Fitness Gym, NW Bay Massage Therapy, Pure Chiropractic, Robert Cameron Law,

Next year:

MIVA 100km and 50km Challenge on a new course.

Existing Programme of criteriums, time trials and recreational rides

Pacific Rim weekly Beginners' rides

Provincial ITT and TTT Champs – Errington,

Gabriola Youth and Masters' Stage Race

Cyclo-cross Clinics

Spinning clinics

2^nd Arbutus Meadows cyclo-cross