Redlands Magazine

REDLANDSspring 2014magazine

Special iSSue: The RedlandS Bicycle claSSic celeBRaTeS 30 yeaRS

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WELC

OME BACK, RIDERS8For host families, their homes become a little more crowded during the Classic, but they wouldn’t trade the experience for anything. They view it as an opportunity to support a major community event and the chance to develop new friendships.

spring 2014 volume 5, issue 4

MAGAZINE

Ron HassePUBLISHER & CEO

Don SproulMANAGING EDITOR

Jim Maurer V.P. SALES & MARKETING

Lynda E. BaileySALES DEVELOPMENT DIRECTOR

Shawna FederoffRESEARCH DIRECTOR

CONTRIBUTING WRITERS & EDITORS

Steve Ohnersorgen Jerry Rice, Carla Sanders

Rick SforzaPHOTO EDITOR

PHOTOGRAPHERS

Eric Reed, Eric Tom

Tom Paradis, Melissa Six Jack Storrusten

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ADVERTISING SALES ExEcuTIVES

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CONTACT USEditorial: 909-386-3899; fax 909-885-8741

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REDLANDS

ON THE COVER Representing a rich biking heritage in Redlands, members of several local cycling clubs ride some of the same roads that make up the courses in the Redlands Bicycle Classic. Behind them is the Police Department annex at the intersection of Vine and Cajon streets. Dan Rendler, a former RBC president and a longtime volunteer, is in the yellow jersey. The riders stopped for a group photo that appears on 3. Photo by Eric Reed

A PUBLICATION

24

DEPARTMENTS

Arts & culture calendar 4Nonprofit calendar 5Seen, Unforgettable Hearts Awards

and Chocolate Fantasy 34

PAINTING, PEDALING & PANCAKES Pro cyclists racing in the circuits and criteriums are the marquee events, but there’s much more to experience: paintings by Tracy Bailey Holmes that beautifully capture the Classic, public rides that put locals in the spotlight, and flapjacks prepared by Kiwanis members to get the morning going.

28TIPS FROM THE PROS To perform their best in competition, cyclists need to train hard and be smart about what they eat. Can weekend athletes, or even those wanting to improve their fitness, learn from the pros? Absolutely, say two athletes who race and also have other careers.

spring 2014 | redlandsmagazine.com | 3

ALSO

• Welcome, from the RBC president 6• Classic marks 30 years of tradition 7• Then & now: evolution in cycling 14-16• Race and event schedule 17• Day by day: route maps 18-19• Fan’s guide and key rules 21-22• Essay: City’s rich cycling heritage 33

REDLANDS BICYCLE CLASSIC[speCiAl evenT previeW]

4 | redlandsmagazine.com | spring 2014

arts&culture‘BEN-HUR’ THROUGH APRIL 27 – Adaptation of the classic award-winning production. Performance interpreted for the deaf, April 12. LifeHouse Theater, 1135 N. Church St., Redlands; 909-335-3037; www.lifehousetheater.com. Also: “Heidi,” May 10-June 1; “Treasure Island,” June 14-July 13; “Seussical the Musical,” July 26-Aug. 31.

ROB THOMAS APRIL 2 – In concer t. Pechanga Resor t & Casino, 45000 Pechanga Parkway, near Temecula; 877-711-2946; www.pechanga.com. Also: Kenichi Ebina Dance-ish Enter tainment, April 12-13; Chocolate Decadence, April 18; Pechanga Wine Festival, April 19; Barenaked Ladies, April 26; Pepe Aguilar, May 3; Air Supply, June 7.

KISS APRIL 3 – In concer t. San Manuel Indian Bingo & Casino, 777 San Manuel Blvd., Highland; doors open at 6:30 p.m.; 800-359-2464; www.sanmanuel.com. Also: Dana Carvey, Dennis Miller, April 17.

BIG & RICH APRIL 4 – In concer t. Morongo Casino Resor t and Spa, 4955 Seminole Drive, Cabazon; 9 p.m.; 888-667-6646; www.morongocasinoresort.com. Also: Thunder from Down Under, May 2; Mariachi Divas, May 4; Smokey Robinson, May 16.

RAMON AYALA APRIL 5 – In concer t. Primm Valley Casino Resor ts, Interstate 15 at the California/Nevada state line; 8 p.m.; 800-745-3000; www.primmvalleyresor ts.com. Also: The Coasters and Sonny Turner, April 12; Big Bad Voodoo Daddy, April 26; Ear th, Wind & Fire, May 10.

RED DIRT ART FESTIVAL APRIL 12 – Featuring the works of more than 30 ar tists producing jewelry, paintings, clothing, sculpture, photography, pottery and mixed media. Rain date April 19. Smiley Park, Cajon and Vine streets, Redlands; 909-856-2894; www.reddir tar tfestival.com.

REDLANDS SYMPHONY APRIL 12 – “Connect with the Heroes” honors the sacrif ice of veterans, with selections that include “Spitf ire,” by William Walton; “Victory at Sea,” by Richard Rodgers; and “Hymn to the Fallen” from “Saving Private Ryan,” by John Williams. Jon Robertson conducts. Memorial Chapel, University of Redlands, 1200 E. Colton Ave.; 8 p.m.; 909-748-8018; www.redlandssymphony.com.

GARDEN TOUR & PLANT SALE APRIL 26-27 – Tour of six private gardens in Redlands, presented by Redlands Horticultural

& Improvement Society, combined with the annual Spring Uncommon Plant Sale. Tour hours 10 a.m. to 4 p.m.; plant sale 9 a.m. to 5 p.m. Saturday, 9 a.m. to 4 p.m. Sunday; http://redlandsgardenclub.com.

‘PUMP BOYS AND DINETTES’ MAY 1-18 – Country-f lavored musical set in a Southern highway rest stop. Redlands Footlighters, 1810 Bar ton Road, Redlands; 909-793-2909; www.redlandsfootlighters.org.

FESTIVAL OF THE ARTS MAY 24-25 – Second annual presentation of visual and performing ar ts, and a juried ar t show with $6,000 in prizes. Historical ar t show at the A.K. Smiley Public Library, a kids’ zone, food truck area, and a wine and beer

garden. Smiley Park, between Cajon and Grant streets, Redlands; 10 a.m. to 5 p.m. each day; free admission;

www.redlandsfestivalar ts.com.

DRAMA CAMPS JUNE 16-AUG. 15 – Stars of Tomorrow summer camps, with productions including “Madagascar,” “Repunzel’s Tangled Hair,” “Oz,” “Charlie and the Chocolate Factory,” “Snow White and the Seven Dwarfs,” “Aladdin” and “Just for Teens Grease.” 909-335-1082; www.starsoftomorrowchildrenstheater.com.

HISTORICAL GLASS MUSEUM ONGOING – More than 7,000 items — dating from the 1800s to today — made by American glass-makers and ar tists are available for display. 1157 N. Orange St., Redlands; noon to 4 p.m. Saturday and

THE GREAT ALL-AMERICAN YOUTH CIRCUS MAY 2-18 – With the theme “CircuSea Treasure,” the 74th season features performers who tumble, juggle, unicycle, build pyramids, f ly through the air and do other circus-type acts. Redlands YMCA, 500 E. Citrus Ave.; 909-798-9622, Ext. 360; www.ycircus.org.

RUN THROUGH REDLANDS APRIL 27 – 31st annual event features a cer tif ied 5K, 10K and half-marathon, along a course of tree-lined streets that goes past many Victorian homes and historic sites. www.redlands-events.com/RTR1.htm.


save the date

nonprofits

lunch. Guasti Regional Park, 800 N. Archibald Ave., Ontario; 909-881-6760; http://casaofsb.org.

april 16 – Bir thday luncheon presented by Bonnes Meres, a nonprof it that helps at-risk children in San Bernardino County. Redlands

Country Club, 1749 Garden St.; http://bonnesmeres.org.

May 2 – Vintage Redlands, a self-guided wine- and food-tasting tour through historic downtown Redlands. Sample wines and appetizers from local restaurants and wineries. Live enter tainment at multiple stops along the tour. Proceeds benef it the Citrograph Scholarship Fund, which presents scholarships to students pursuing an education in business, graphic design or music. Downtown Redlands; 6-9:30 p.m.; 888-494-9044; www.vintageredlands.com.

May 31 – Redlands Community Relay for Life, an American Cancer Society fundraiser and an opportunity to celebrate the lives of those who have battled cancer. 24-hour walk star ts at 9 a.m. Redlands East Valley High School, 31000 Colton Ave.; www.relayforlife.org.

June 9 – 22nd annual A. Gary Anderson Memorial Golf Classic, which benef its effor ts by the Children’s Fund to help at-risk and abused children. Since its inception, the AGA golf classic has raised more than $5.5 million. Red Hill Country Club, 8358 Red Hill Country Club Drive, Rancho Cucamonga; 909-379-0000; www.childrensfundonline.org.

april 5 – Seventh annual Monopoly Tournament, with proceeds funding student programs and scholarships. The Grove School, 200 Nevada St., Redlands; www.grovemonopoly.com.

april 12 – Seventh annual Care 4 Kids 3K/5K Run and Community Fair, presented by the Court Appointed Special Advocates. Live music, activities for kids, interactive community booths, Easter egg hunt. First 300 paid registrants receive free In-N-Out Burger

Sunday, weekday group tours by appointment; 909-798-0868; http://historicalglassmuseum.com.

MARKET NIGHT OnGOinG – One of the most successful cer tif ied farmers markets in Southern California features more than 150 food and merchandise booths. East State Street (between Orange and Ninth streets), downtown Redlands; 6-9 p.m. Thursdays; 909-798-7548.

March 29 – Red Wine & Blues, the 29th annual wine tasting and food extravaganza features select wines direct from vintners, international foods, desser ts and live music. Bid on live and silent auction items; opportunity drawings. Redlands Country Club, 1749 Garden St.; 4-7 p.m.; $75 in advance, $85 at the door; 909-793-4806; www.redlandsrotary.org.

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REPLACEMENT WINDOWS & DOORS

rbc | from the president


On behalf of the Organizing Committee of The

Redlands bicycle Classic, welcome to the 30th annual

edition of the Redlands bicycle Classic, presented this

year by the San Manuel band of Mission Indians.

This year’s Redlands bicycle Classic will truly be special as we

celebrate 30 years of a well established tradition that brings the

professional and amateur cycling communities together to promote

a healthy lifestyle in a family friendly environment.

This year’s Redlands bicycle Classic presented by the San Manuel

band of Mission Indians will feature five days of racing for the

professional men’s and women’s teams. You will not want to miss

this opportunity to see up close and personal world class athletes

as they race on the streets of Redlands, beaumont, big bear and,

new this year, the return of the City of highland Circuit Race.

In addition to the professional racing, there will be racing with

a strong field of Para-Cyclists, licensed amateurs and public races

for all ages and abilities.

So, whether you are a competitor or spectator make sure you

stop by our expo area to support our many organizations and

businesses that support the Classic, and stay to enjoy the free

concert immediately following the men’s professional race on

Saturday, april 5.

entertainment will be provided by Michael austin, a contestant

on season 4 of the hit television show “The Voice” along with his

band austin law and some of his “friends.” This is one concert

you do not want to miss!

finally, thank you to all of our sponsors who support the

Redlands bicycle Classic and a special thank you to the San Manuel

band of Mission Indians, our presenting sponsor for the second

consecutive year.

Sincerely

Bob Pepplerbob Peppler

President, Redlands bicycle Classic

Welcome

PhO

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On

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community | redlands bicycle classic, april 2-6

Race day3 0 y e a r s o f t r a d i t i o n

For 30 years, it has been a moment

of inspiration, perspiration and challenge.

Teams line up, sporting brightly colored

spandex sprinkled with logos, atop finely

tuned, carbon-fiber machines that defy such a

commonplace description as “bicycle.” They are

muscular and lean young men and women; they are

pro and amateur, emerging athletes early in their

careers and comeback stories returning from

life-threatening accidents and illnesses which sideline

the less-courageous.

They invade, they inspire and, once again, they

return to redlands — a city of professors, brick

buildings and orange groves — to kickoff a U.s.

national race calendar that ranges from California’s

own amgen Tour of California to the Tour of Utah

and beyond. Pasadena has its rose Parade; Boston its

marathon; redlands, the Classic.

Like other local traditions, this event adds luster

to the community’s reputation — not just because

of its riders, but because of the people of redlands.

It’s an all-volunteer show, from president to road

marshal. riders stay in local homes; they visit local

schools and they have included some of the best the

sport has known.

“Where Legends are Born,” the race slogan, is no

idle phrase. american Chris Horner, amgen winner

and Tour de France rider, was here; australian Cadel

evans, Tour de France winner, was here; american

Tejay van Garderen, best young rider in the 2012 Tour

de France, competed here … among many other racers

well-known to cycling aficionados.

More importantly, this event is for everyone,

especially those who want to see the sport, close-up.

It’s no wonder that people line the streets — especially

on criterium day in the downtown — to see the blur

of color fly by.

— Don Sproul


Redlanders open their doors and hearts to riders

By Carla SanderS

For Tammy rubio, when the redlands bicycle Classic rolls into town each year, it is a much-anticipated event.

“it’s like a holiday,” she said. “We get the house ready, get the beds ready and clean out the refrigerator so they have room for their food.”

“They” are the members of the bike teams she has hosted in her home for more than two decades, ever since she spotted an advertisement seeking host families.

“i thought it would be a great way to support the teams,” she said, noting that most were amateurs back in 1991 when the first riders — five men from Ventura — stayed there.

A wheel-basedcommunity

rbc traditions | host families

PH

OTO

BY

ER

IC T

OM

She enjoyed the experience so much that

she has hosted teams every year since, and

from 1998 to this year her house has been

home base for the 8-10 members of the

Jelly Belly men’s team. It’s been an eclectic

mix, with riders from Canada, Australia,

Mexico, Europe and elsewhere, she said.

They are usually at her home for about

two weeks, as the San Dimas Stage Race

precedes the Redlands classic.

“I found that it made watching the race

much more enjoyable,” she said of hosting.

“We are rooting for the riders we know.

We have developed so many friendships

through the years and some of the riders

change teams so now we know riders on

several teams.”

This link to the teams — and the city

itself — has meant a great deal to Rubio,

who has lived in Redlands for 32 years

and works as an occupational therapist

at Redlands Community Hospital.

“The experience has connected us to the

city through the years. It would be really

hard to move anywhere else because

of that connection.”

Such devotion is not uncommon with

host families, who see the Classic —

holding its 30th event this year, April 2-6

— not only as a world-class bicycle race,

but also as something that shines a

spotlight on a hometown for which there

is tremendous pride.

“Since 1985 the Redlands Bicycle Classic

has attracted thousands of spectators and

participants to the city of Redlands,” said

Mayor Pete Aguilar. “These visitors and

participants contribute to the rich culture

and sense of community that make this

such a unique event. We are thrilled to

have a role in such a lasting legacy.”

In 2013, 81 families hosted 268 riders,

and this year’s numbers are similar, with

a possibility of about 300 riders, according

to Serena Chow, host housing coordinator

for the past eight years. She and

co-coordinators Leslie Pompa and Ann

Brandt are in charge of finding homes for

the riders, a task that begins in earnest

each January.

For Chow, it’s an extension of her role as

a home host since 1997, with the exception

For Cid Breyer hosting teams has generated 20 years of memories, as well as photos of riders, like members of the Web-Cor team at right, programs, patches and other collectibles. Breyer has filled two scrapbooks with the keepsakes.

Members of the Jelly Belly Presented by Kenda team (left) relax at Tammy Rubio’s house in Redlands as they prepare for an afternoon ride to Oak Glen in 2011. Along with the riders, the team manager and a mechanic bunked at the Rubio home. At right, team members chat in the kitchen.


of a two-year gap. She starting hosting

while living in nearby Loma Linda and

continued on when she moved to Redlands

11 years ago.

“The first year I hosted the entire team

— about nine people. After that, I was

hooked,” said added.

These days she holds an open house at

her home the Sunday before the race starts,

where host families can come and mingle.

It’s that camaraderie that has been an

added benefit of housing the teams.

“I see host families throughout the year

at the store and around town. Friendships

have developed. It’s been a great way to get

to know other members of the community.”

One of those members is Cid Breyer,

who has hosted women’s teams for 20

years.

“This is definitely a community event.

When I go to the races there is such

community support, and I am loving that

the race has continued here each year,”

she said.

The pride in her hometown is evident

as Breyer talks about the city where she

was born and attended school. She also

graduated from the University of Redlands

— twice: first with an undergraduate

degree in elementary education and liberal

arts and later with a master’s in educational

leadership. Now retired, the former fourth-

grade teacher said she also appreciates how

In addition to team photos, host families sometimes find the young riders who spend time in their homes go on to compete in the Olympics and other world events.

DETERMINATIONLIVE IT

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As a member of PossAbilites, Andre has created the types of friendships that motivate him to pursue his dreams. His belief in the program has even inspired him to help others discover their passions. Like Loma Linda University Health, Andre believes in contributing time to the things that matter most. That’s what keeps him happy, healthy and motivated. And as a hopeful for the 2016 Paralympics, Andre knows there’s no limit to what he can accomplish.

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the whole town gears up for the

race, including students.

“I love the way they get the kids

in the schools involved in good

activities. I always spoke to my

classes and sometimes the teams

would come to the school to talk to

the kids,” she said.

She became involved in hosting

in 1994, after watching the race for

several years with her family. She

has often housed 14 or so people

for up to six days.

“When I first started, two of my

four children were still at home,”

she said. With their departure, she

is able to accommodate a full team

using her home and a small back

house on her property.

Most mornings the racers grab

a quick breakfast and head out the

door. It’s the evenings that are special.

“We can eat a whole meal together

and sit and talk and discuss the day

and other things,” she said.

Breyer prepares all the evening meals

after checking with the team manager in

advance about any special needs, such as

vegans, vegetarians and gluten-free racers.

Reflecting on the past 20 years, Breyer

said she’s never had a bad experience.

“One of the things that is such a benefit

is that I’ve made such wonderful friends,”

she said. “We kept in contact through

cards and letters and phone calls and now

through Facebook.

“I still see these people as friends.”

She’s also been thrilled to see riders

she’s known compete on the world stage.

Some years ago, six or seven cyclists who

had stayed in her home participated in the

cycling events at the Summer Olympics.

“That was so exciting,” she said.

Host families have been such an

inspiration that others have joined

their ranks.

“I have had several friends who have

started hosting because of our experience,”

Rubio said. “It’s a wonderful opportunity.

I foresee doing this far into the future.”

Long after the teams have gone, cards and notes trickle in. Relationships can continue through the years, as evidenced by these items saved by Cid Breyer.

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technology | bicycle gear

revol utionBy Don Sproul

‘I have to admit I’m really pretty amazed that it’s survived 30 years,”

says Craig Kundig, one of the founders of the Redlands Bicycle Classic

and owner of Cyclery USA shops in Redlands, Riverside and Rancho

Cucamonga. The Classic, he recalls, was launched as a part of an effort by

then Mayor Carole Beswick to promote the city. What was happening in 1985 when the

Classic first appeared? It may not seem that long ago, but here’s some historic context:

Ronald Reagan was president. It was the year seat belts became mandatory in the United

States; the year internet domain names were invented, and Madonna was on her “Like

a Virgin” tour. California-born Greg LeMond was a year away from the first of his three

Tour de France victories. A lot has changed. And while much of the city’s downtown has

survived through those years, the sport along with the Classic itself has evolved. Kundig

pulled out some period bicycles

with us to look at how the

technology has moved forward.

Derailleurs >>The function and the components of today’s derailleurs, the mechanical components which shift the chain across the gears at both the front and back of the bikes, haven’t changed. But today they are made of lighter, more efficient parts and push the chain across a larger range of gears. Ten speeds were the order of the day in 1985. Today’s bicycles easily slide past 20-plus gear combinations with 10 or 11 cogs on the rear cassette and two or three chainrings on the front.

>> ‘Skid lids’ Better known as helmets, the first head gear wasn’t much more than leather shield for the skull. By 1985, foam products had entered the marketplace, but better venting and ergonomic strap adjustments were still to come. Today, manufacturers are working to make headgear that protects against concussion, not just fractures. While ultra-styled racer helmets can cost hundreds of dollars and include time-trial aerodynamic models (below left), the basic helmet is quite affordable.

How cycling has changed through the years …

revol ution

Bicycle racing didn’t begin with the Tour de France, as this lithograph available in the Library of Congress Prints & Photographs Online Catalog shows. The sport has a long history even in the United States. This artwork, from the Calvert Lithograph Co. of Detroit, Mich. in 1895, depicts a group of cyclists in brightly colored livery powering toward the finish as crowd cheers and a reporter stands by to document the event. The image is online at http://1.usa.gov/1oHLA30

>> Gear shift mechanics Gear shifters, above, have floated around the bicycle since 1985. Once relegated to the down tube, part of the frame that angles downward and away from the handlebars, shift levers are now paired with brake levers on the handlebars. A high-tech addition that has just emerged is a wireless system that allows riders to shift gears with a tap on the levers. It has a computer brain mounted on the underside of the handlebars, at left.

Racing ... a look backPhotos by don sProul

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>> Carbon fiber, aerodynamicsBicycle manufacturers generally have moved past steel and aluminium for higher-end road bikes and landed on carbon fiber as the material of choice for frames. Besides being light, strong and shaped for reduced wind resistance, the carbon fiber flexes to give riders a gentler ride which reduces fatigue in long events. Also built into the frame are innovations like the seat post design, above, which further softens road rattle.

Disc brakes >>While rim brakes, far right, with wire pulls are still common on the road, disc brakes mounted on the hub of the wheel, near right, have greater stopping power. And as wheels have been redesigned with lighter, more aerodynamic materials, brakes near the center of the hub that don’t drag on or damage the wheel have proven more effective. Some systems are hydraulic and require even less effort by the rider.

>> Shoes & cleats >> Back in the day, riders strapped their feet into toe-baskets, right, so as they pedaled, they could get power on both the upstroke and downstroke. It was a move forward from the wooden blocks that were once nailed into the rider’s shoes, Kundig says. Today’s cyclists use a variety of cleat styles which attach to the bottom of their shoes and lock into a lightweight, modified pedal. (The center of the shoe at left has several points where a cleat can be attached.)


Wednesday, April 2Start – San Manuel Village, 27959 Highland Ave., Highland Finish – Base Line Road near Church Street, Highland8:45 a.m. – Highland Circuit Race for Women, Stage 1 (14 laps, 41.9 miles)11 a.m. – Highland Circuit Race for Men, Stage 1 (20 laps, 58.7 miles)

Thursday, April 3Start/Finish – East Boat Ramp, North Shore Drive, Big Bear Lake10:30 a.m. – PossAbilities Para-cycle Time Trial, Stage 1 (4.3 miles)11:30 a.m. – Big Bear Time Trial for Women, Stage 2 (7.8 miles)12:45 p.m. – Big Bear Time Trial for Men, Stage 2 (7.8 miles)

Friday, April 4Start/Finish – City Hall, Sixth Street east of Beaumont Avenue, Beaumont8:15 a.m. – PossAbilities Para-cycle Circuit Road Race, Stage 2 (21 miles)9:45 a.m. – City of Beaumont Circuit Road Race for Men, Stage 3 (120.5 miles)9:55 a.m. – City of Beaumont Circuit Road Race for Women, Stage 3 (72.3 miles)

Saturday, April 5Start/Finish – Citrus Avenue, between Fifth and Sixth streets, downtown Redlands7 a.m. – Registration opens for Public Races with School Duel7:30 a.m. – Start of R.U.F.F. recreational rides. Event benefits Redlands Unleashed Fidos and Friends, a nonprofit that built and helps maintain the Redlands Dog Park.9 a.m. – Public Races with School Duel featuring Shimano Youth Series1:15 p.m. – Flag ceremony and national anthem1:30 p.m. – PossAbilities Para-cycle Criterium, Stage 3 (30 minutes, 1-mile course)2:30 p.m. City of Redlands Criterium for Women, Stage 4 (timed event, 60 minutes)3:45 p.m. – Environmental Challenge Race4:30 p.m. – City of Redlands Criterium for Men, Stage 4 (timed event, 90 minutes)7 p.m. – San Manuel free concert

Sunday, April 6Start/Finish – Citrus Avenue, between Fifth and Sixth streets, downtown Redlands7:10 a.m. – Criterium for Men 5 (40 minutes, 0.65-mile course)7:55 a.m. – Criterium for Men Masters 55+/60+ (40 minutes, 0.65-mile course)8:40 a.m. – Criterium for Women Cat 1-3 (50 minutes, 0.65-mile course)10 a.m. – Beaver Medical Group Sunset Road Race for Women, Stage 5 (9 laps, 68.1 miles)10:05 a.m. – Criterium for Men Masters 45+ Cat 1-4 (45 minutes, 0.65-mile course)10:05 a.m. – Public Para-cycle Clinic (until 2 p.m., lower level parking structure)10:55 a.m. – Criterium for Men 4 (40 minutes, 0.65-mile course)11:40 a.m. – Criterium for Men 3 (55 minutes, 0.65-mile course)1:30 p.m. – Beaver Medical Group Sunset Road Race for Men, Stage 5 (12 laps, 94.1 miles)1:40 p.m. – Criterium for Men Masters 35+ Cat 1-4 (50 minutes, 1-mile course)2:35 p.m. – PossAbilities Para-cycle Criterium, Stage 4 (30 minutes, 0.65-mile course)3:15 p.m. – Criterium for Men Pro, 1, 2 (non-stage) (75 minutes, 1-mile course)

REDLANDS BICYCLE CLASSIC : THE SCHEDULE

Stage 3 • Friday, April 4

Beaumont Circuit Road Race• 9:45 a.m. for men, 120.5 miles• 9:55 a.m. for women, 72.3 miles

Race starts and finishes at Beaumont City Hall. Men do five laps of a 24.1-mile circuit; women do three laps of the same route.

Stage 1 • Wednesday, April 2

Highland Circuit Race• 8:45 a.m. for women, 41.9 miles• 11 a.m. for men, 58.7 miles

Climber points awarded on selected laps.

Stage 2 • Thursday, April 3

Big Bear Time Trial

Sprint points for the top 5 finishers.

Day by Day • ReDlanDs bicycle classic apRil 2- 6, 2014B

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Base Line Rd

Brookside Ave

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• 10:30 a.m., Poss-Abilities para-cyclists, 4.3 miles• 11:30 a.m. for women, 7.8 miles• 12:45 p.m. for men, 7.8 miles

The race starts at San Manuel Village. Then proceeds south on Boulder Ave., then east on Base Line. Race is neutral (controlled) until reaching the race circuit at Base Line and Webster Street.

Finish line is approximately 200 yards west of Church Street.

KOM QOM

Feed zone on Orchard Street, near the corner of Nancy and Orchard.

Big Bear Lake

Turnaround at 3.9 milesTime trial starts and finishes on North Shore Drive, just opposite the entrance to the East Boat Ramp.

Stage 3 • Friday, April 4

Beaumont Circuit Road Race• 9:45 a.m. for men, 120.5 miles• 9:55 a.m. for women, 72.3 miles

King/Queen of Mountain at Bogart Park

Day by Day • ReDlanDs bicycle classic apRil 2- 6, 2014

Stage 4 • Saturday, April 5

Redlands Criterium

Stage 5 • Sunday, April 6

Beaver Medical Group Sunset Road Race• 10 a.m. for women, 9 laps, 68.1 miles• 1:30 p.m. for men, 12 laps, 94.1 miles

The Sunset Road race will begin at the Start/Finish line on Citrus Avenue between Fifth and Sixth streets. From there it will proceed east to Olive Avenue, then southwest to San Mateo Street, turning southeast to Highland Avenue. The route then follows Highland northeast to Cajon Street, then Cajon southeast to Garden Street which will take riders to the loop shown below.

After completing the designated loops, riders will backtrack along the same route to downtown Redlands. In addition to three extra laps of the Sunset loop, the men’s race begins with tight two-lap loop downtown (Citrus-Olive-Sixth-Vine-Cajon) and concludes with five laps of the criterium course.

Climber points awarded on selected laps.

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• 1:30 p.m., Poss-Abilities para-cyclists, 30 minutes• 2:30 p.m. for women, 60-minute timed event• 4:30 p.m. for men, 90-minute timed event

Sprint points and intermediate time bonus for both men and women at Start/Finish line.

KOM QOM

KOM QOM

Lap counter

1 mile

PossAbilities Para-cyclingThe Redlands Bicycle Classic also includes four stages for para-cyclist competition.Stage 1: 10:30 a.m., Thursday, April 3 – Big Bear Time Trial of 4.3 miles has the same start/finish line and follows the general time trial route with the turnaround point 2.15 miles from the start.Stage 2: 8:15 a.m., Friday, April 4 – The Beaumont Circuit Road Race for para-cyclists is 21 miles and follows a simplified course. With the start/finish line at Beaumont City Hall, the course proceeds west on Sixth Street, north on Beaumont Avenue, east on Oak Valley Parkway, south on Palm Avenue, then east on Sixth Street to begin the next lap.Stage 3 and Stage 4: 1:30 p.m., Saturday, April 5, and 2:35 p.m. Sunday, April 6 – The criterium races in Redlands are 30-minute events and follow the standard course with some variations.

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Redlands Bicycle classicPersonnel, operations, events and rules governing the Classic

Technical support: Neutral support will be provided by Shimano.

Announcers: Larry Longo and Michael Aisner

Race director: Eric ReiserResults postings: Carlson

Chiropractic, 529 Cajon St., north of Cypress Avenue. Results also will be sent to team e-mail addresses provided in the official race entry form, at www.redlandsclassic.com, and at the race headquarters/press tent.

Timing, scoring: AGR Technology – Al MacDonald

Race headquarters: The Hope Center, 1210 Ford St., at the corner of Ford and Highland, in Redlands will open April 1 for registration and manager’s meetings. Thursday through Sunday, the press tent near the Start/Finish line will act as race headquarters. Race headquarters will be open one hour before and will remain open one hour after each stage.

Media area: A press tent will be located near the Start/Finish line for all stages.

Anti-doping policy: The USADA anti-doping regulations are applicable to the event.

Venue change: New this year is the Stage 1 Circuit Race in Highland. There will be no prologue.

Volunteers: Classic volunteers will wear T-shirts in colors which designate their race function: race directors, black shirt with RBC logo; race committee, red shirt with RBC logo; marshal captains, navy blue polo; race marshal, orange; race staff, buckskin; assistant judges, light blue; sponsor host, jade; host family, periwinkle blue; security, black; public race staff, bright pink; medical staff, white polo with red logo; traffic control, green; event operations, teal; and marketing, blue.

Medical support: Provided by the Redlands Fire Department paramedics, (except for Stages 1, 2 and 3 which will be provided by Cal Fire) the RBC staff physician and American Medical Response.

Medical support will be available at the finish line

for the Highland Circuit Race and at the Start/

Finish line for the Big Bear Time Trial. For

Stages 1, 3 and 5, medical support

will travel with

the caravan and will be at the finish line. The main first aid stations will be located at the corner of Citrus Avenue and 6th Street for Stages 4 and 5. Medical support will also be at the Fire Station for Stage 5.

Team Liaison/Team Support functions: Teams will be provided assistance regarding local arrangements and other issues that may arise.

Team Support will assist during Stage 2 regarding start times and at Start/Finish lines during other stages. Team Support is responsible for controlling Feed Zone access. Feeders should follow directions given by Team Support members; failure to adhere to the guidance provided by Team Support may result in penalties assessed by the chief referee.

Race officials: chief referee Steve Eppel; referees Bill Wykoff and Heather Allen; motor referees Jim Allen, Chris Black and John Rubcic; chief judge Robert Pelegrin; judges Ramon Gonzalez and Terri Camp; timeboard Robert Starling and Steve Crews.

Team information & composition: Riders are required to have a valid license recognized by the USAC. Riders competing on a team different from that shown on their license must have a written release from their current team and that team shall not be entered in the race.

Each team is to be comprised of no less than five and no more than eight riders. The team manager is the designated spokesperson for the team and is the person responsible for filing any protests or appeals.

An individual may not manage one team and ride for another. The manager may be one of the riders, provided he is designated as a rider during registration.

Assembly times: Riders must assemble at the designated staging areas at least 15 minutes prior to the scheduled start of each stage.

There is a mandatory sign-in

for all stages, except for the Stage 2 time

trial.Awards ceremonies:

The top three finishers in each stage will be

recognized following the conclusion of each stage.

Award categories as follows:

The

leader in


Individual General Classifica-tion will be awarded the Yellow Jersey after each stage.

The leader in the Climber Competition will be awarded the Climber Jersey after Stages 1, 3 and 5.

The leader in the Sprinter Competition will be awarded the Sprinter Jersey after Stages 2, 3, 4 and 5.

The leader in the Best Amateur Competition will be awarded the White Jersey after Stages 1, 2, 3 and 4.

Overall Team General Classification, Individual General Classification, Climber, Sprinter and Best Amateur awards will be announced and awarded after Stage 5, when all timing calculations have been completed and any protests resolved.

Carole King Memorial Sportsmanship Award: Established in 2000, the award honors the memory of Carole King, a founding member of the Redlands Bicycle Classic organizing committee.

Volunteering and community involvement were two of her strongest beliefs. In her newspaper column she encouraged readers to get involved and recognized those who did. As a nonprofit organization, the Redlands Bicycle Classic operates under the same principles and relies on hundreds of volunteers each year. The committee presents this award on the final day of the race to the person who best exemplifies the principle of sportsmanship in cycling and athletic competition.

COMPETITION CLASSIFICATIONS & POINTS

Individual, General Classification leader: The rider with the lowest cumulative time, including bonuses and penalties, will be the overall leader on General Classification and will wear a yellow race leader jersey.

Team, General Classification leader: Team General

Classification will be based on the total time of the three best times made by members of a given team on each stage for each team. Any team depleted to fewer than three riders shall be excluded from Team GC.

Time bonuses are awarded for the first three finishers in each stage (except the Stage 2 time trial) on the following basis: first, 10 seconds; second, 6 seconds; third, 4 seconds. Time bonuses also will be awarded for the first three across the line at designated points of various stages on the following basis: first, 3 seconds; second, 2 seconds; third, 1 second.

Climber competition: The rider with the most cumulative climber points wears the red climber’s leader jersey. Riders must complete all stages to be eligible for climbers’ prizes.

Points are awarded to the top five finishers at designated points in Stages 1, 3 and 5. Points awareded as follows: first, 7 points; second, 5 points; third, 4 points; fourth, 3 points; and

fifth, 2 points.There is one finish line

and 11 intermediate climber competitions in Classic. Individual descriptions at www.redlandsclassic.com (and on pages 18 and 19) for Stage 1, 3 and 5 specify climber competition locations.

Sprinter competition: The rider with the most cumulative sprinter points will wear a designated green leader jersey. Riders must complete all stages to be eligible for sprinters’ prizes. Points will be awarded to the top five finishers in Stages 2, 3, 4 and 5.

The point schedule is as follows: Stages 3, 4 and 5 and intermediate: first, 7 points; second, 5 points; third, 3 points; fourth, 2 points; fifth, 1 point. Stage 2, time trial points awarded as follows: first, 5 points; second, 3 points; third, 2 points; fourth, 1 point.

There are four finish line and nine intermediate sprinter competitions for a total of 13 in the Classic.

Redlands Bicycle classic

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Poster ArtworkCapturing the flavor, the feel and the

theme of each Redlands Bicycle Classic

in an original oil painting has been the

goal of Tracy Bailey Holmes since 2007.

She has depicted cyclists speeding past

what is now the police annex (the former

City Hall), along the Sunset Loop and by

the A.K. Smiley Public Library.

For this year’s 30th annual race, the

third-generation artist also highlights the

organizers, volunteers and fans because

of their important roles in the Classic’s

success.

“It’s so amazing that a race like this can

be put on for so long by a community,” she

said. “A lot of races don’t last this long

because it’s a tough thing to keep up —

the road closures, the police, the support.

It takes a lot of work,

so I wanted to focus

on an amazing group

of people who really

have made it happen

this many years.”

The scene in the

center of the painting

is of Cajon Street,

with the Fox Event

Center on the left.

Look closely at the

crowd and there

many identifiable faces — Carole Beswick,

the first woman mayor of Redlands and a

key player in the team that helped launch

the Classic; Craig Kundig, a longtime

former race director who owns Redlands

Cyclery USA; Scott Welsh, the Classic’s

current marketing director; and others.

“People in the crowd are those who have

made big contributions,” said Holmes,

adding that one of the challenges was to

have the faces — each about the size of

her thumb — be as realistic as possible.

A work-in-progress view of part of Tracy Bailey Holmes’ painting for the 2014 Redlands Bicycle Classic.

Before , during and after the Big event

THE REdLAndS BICyCLE CLASSIC is much more than

cyclists speeding past race fans on downtown streets

and along roads in the nearby hills and mountains. Here’s

a look at other aspects of the event:

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“I didn’t get

everybody, but I did

try to get as many as

I could.”

Framing the work

are the winners of

previous Classics,

each wearing the

team jersey from the

year they won.

Holmes has been working more than

a couple months on the painting, which

will be scanned and reprinted on posters

available during the event. A lot of that

time was spent doing research so she could

include as much detail as possible

in the faces, jerseys and landmarks.

That said, she does admit to taking some

artistic license: The view from Cajon

depicted in the painting doesn’t exist in

real life. The mountains, for example, that

are a prominent feature are actually more

to the east.

Said Holmes: “Since it’s for the 30th

anniversary, I wanted to focus on

everything that’s great about Redlands —

the palm trees, orange trees, beautiful

mountains and buildings. It’s all in there.”

R.U.F.F. RidesMan’s Best Friend will find lots

of pals among the members of Redlands

Unleashed Fidos and Friends. The

nonprofit stages a benefit bike ride every

year during the Classic, with proceeds

used to maintain and improve the

Redlands Dog Park and also to support

other animal-related causes.

This year’s ride starts at 7:30 a.m.

Saturday, April 5. Participants may sign up

as early as 6 a.m. that morning, at the

northwest corner of Cajon and Vine streets.

There are four routes for the R.U.F.F.

rides: 5 and 10 miles suitable for families

and recreational cyclists; 31 miles that

takes riders into the hills of Redlands; and

the 62-mile Metric Century, which includes

many of the same roads that challenge

professional cyclists and Olympic hopefuls.

Redlands Dog Park, which opened in

June 2011, is at the northwest corner of

Ford Park on Redlands Boulevard.

Information: www.redlandsruffride.com.

Public RacesInspired by watching the athletes

competing in the criteriums, circuits and

other events? The Public Races give cyclists

of all ages and abilities an opportunity to

spin their wheels on the same downtown

course that the world-class pros use.

Riders compete in categories, from 3-year-

olds on tricycles to adults 45 and older

riding all types of bikes. School-age boys

and girls can square off in the School Duel

competition; the school with the most

participation is awarded the School Duel

Cup.

Race numbers and event T-shirts are

distributed during registration, starting at

7 a.m. Saturday, April 5, on the lower level

of the parking structure on Citrus Avenue at

Fifth Street. The Public Races begin at 9 a.m.

Information: www.redlandsclassic.com/

public-races

Tracy Bailey Holmes


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ExpoThe Expo will feature more

than 60 service and business

groups and other participants

with an emphasis on health,

fitness and the environment.

Among them:

• Loma Linda University

PossAbilities, which provides

resources and opportunities

to people with disabilities.

• The Dare to Be Project,

a charity started by Olympic

cyclist Amber Neben that offers

bikes and encouragement

to underserved children.

• The Arthritis Foundation,

which leads the effort to

prevent, control and cure

arthritis and related diseases.

Other local organizations

taking part include the Kiwanis

Club of Redlands, serving its

traditional pancake breakfast;

and the Redlands Sunrise

Rotary, once again hosting

a beer garden with selections

from Hangar 24.

Expo hours will be 8:30 a.m.

to 8 p.m. Saturday, April 5, and

8:30 a.m. to 5 p.m. Sunday,

April 6.

Following the men’s pro race

on Saturday will be a free

concert featuring Michael

Austin, a contestant last year

on NBC’s “The Voice,” and his

band, Austin Law.

“What we like to say is come

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concert,” said Leilani Carlson,

event operations director.

— Jerry Rice


rbc | fitness & nutrition

By Don Sproul

Meet Joy McCulloCh

of Big Wheel Coaching and

team KHS-Maxxis p/b

JaKroo and triathlete Jess

Cerra who operates Fit Food by Jess and

used to be a Focus Bikes pro rider. Their

advice in a nutshell: ride smart. Eat clean.

Train with a purpose. Do your homework,

or better yet, hire a coach or a nutritionist.

It’s that simple, and that hard.

But the question is a bit more complex:

How does one lose fat, while not losing

strength and muscle? It can result in a

vicious cycle: battling the numbers on the

scale, increasing exercise, decreasing

calories all in an effort to lose weight —

when the real aim is actually lean fitness,

health and strength.

McCulloch is a good one to offer help.

She’s a former redlands P.E. teacher; she’s

also a road and cyclocross racer who works

as a trainer coach. Joy and her husband

Brian live in Yuciapa and are both on the

KHS-Maxxis p/b JaKroo cycling team

roster for 2014. Like the team name

suggests, she’s cobbled together a life based

around her love of cycling and fitness with

a variety of roles that makeup a career.

one might breakdown the cyclists’ drive

to fitness into two parts: training and

strategy; diet and nutrition. Where

McCulloch is versed in the overall

approach, her nutritional expert and friend

is Cerra, a San Diego-based competitive

rider who has crafted business of providing

specialized meals for pro athletes and

training camps. Cerra now rides for the

SPY GIaNT rIDE p/b Endurance Team.

JOY McCULLOCH || Fitness & Skills

Ideas from McCulloch for both cyclists

and people wanting a more fit lifestyle:

take stock — Whether you are a

recreational athlete or a pro, no strategy

can begin without a good understanding of

lifestyle and time constraints. What are

your lifestyle and eating habits? Is Sunday

a family day? What recovery strategy is in

place. “There’s more than just putting in

time on a bike or training hard,”

McCulloch says.

Create a plan, follow it — Better yet,

have someone help you design a plan.

McCulloch is happy to oblige with the

design, but the key is to set up an

achievable, sustainable program that fits

into your everyday life.

Part of the job is making sure people

have appropriate rest. People can just train,

train, train and go hard all the time. But it’s

really important to learn how to rest,

recover and to take care of other aspects

(nutrition, program planning) besides just

putting time in on the bike or in the pool.

too busy? — The first step is knowing

that you probably have to go day by day.

For instance knowing, “oK today is

Wednesday, and I have an hour and a half

window to exercise.” Moms, especially, are

really good at organizing their time. They

are very streamlined; all their activities are

pretty specific, so why not do that with

your exercise as well?

That’s why going to the gym, a spin class

or a group exercise class where it is all

outlined for you is useful. Someone is

going to walk you through a very specific

workout, then you don’t have to think

about it.

Add focus — Like a gym class, every

ride or activity in a training plan should be

very purposeful and specific so you don’t

waste time. Working busy people —

doctors, teachers, nurses, folks with kids

EVERY DAY

Takeaways pro riders are light, strong and lean. Can the pro approach help a weekend athlete or someone just seeking better fitness? We sought insight from two women who balance the demands of racing with running their own cycling-related careers.

photoS By eriC reeD

Joy McCulloch works with a client, above, prior to on-the-road skills training, at right.

and a family to attend to — have to get a lot

of bang for the buck in a one-hour workout.

With a very specific workout, you’ll get results

a lot faster than by just clipping into the bike and

just going for a ride. Instead, for instance, ride for

an hour doing hill repeats — riding really hard for

5 minutes and then recovering for 5 minutes. That’s

going to yield faster physiological improvement.

Basically have a plan before you go exercise.

Intensity and volume, not the same — When

athletes put in “volume,” exertion at a level where

a conversation might be sustainable during the effort

For any athlete in any sport, strength and fitness are not the same as skill and knowledge.

(McCulloch continues on Page 32.) (Cerra continues on Page 32.)

JESS CERRA || Nutrition and Diet Strategy

Question: Where does a recreational athlete

or person just looking to get fitter, stronger and

leaner start when it comes to nutrition?

Answer: Professional athletes look at nutrition

in a similar way as training. We have a plan, we

practice the plan, and it takes discipline. For a

recreational athlete, you need to determine how

dedicated you are and define your goals. Eating

for performance and body-type, shouldn’t just be

about a number on a scale, it should be geared

toward reaching optimal strength and power. The

key is to adjust how you look at food.

Q: Are there any simple takeaways people can

learn from the style of eating and food science

used by cycling teams and professional athletes?

A: Professional athletes have a plan and rarely

deviate from it around important training or

events. But don’t think there is a secret mystery

to what the pros are eating.

The food is simple and “clean” — lean red

meat, chicken and fish. Grains like pasta and

rice. Healthy fats such as olive oil, avocado, and

flax seeds. Breakfast items like oatmeal, Greek

yogurt, dried fruit and nuts. You’re probably

thinking, “That’s it? I already know those foods

are healthy!” The hardest part is the discipline.

Q: You’ve been creating meals for pro athletes

and training camps for the past few years, what’s

your favorite food find?

A: One of the simplest, yet most delicious ways

to prepare veggies is on the grill. Toss any veggie

with a little grapeseed or olive oil, some salt and

pepper and it will be transformed. I often grill

veggies that you wouldn’t typically think to grill

like broccoli, cauliflower, tomatoes, carrots and

avocado. I couldn’t cook without fresh herbs and

citrus. Do yourself a favor and buy a microplane

(fine grating tool). I use this to grate orange,

lemon and lime zest into salad dressings, sauces

and pilafs. The fresh citrus flavor really brightens

up the dish. Herbs like mint and cilantro are

another favorite.



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Citrus Grilled Salmon with Quinoa and Vegetable Salad

This recipe from Jess Cerra is about as nutrient packed as they come. Salmon has protein and Omega 3s, while Quinoa packs essential amino acids, calcium and iron. The veggies and greens are full of vitamins and minerals. The citrus complements the salmon and tenderizes it, so once grilled it melts in your mouth.

IngredientsSalmon1½ pounds salmon, skin on2 oranges2 lemons1 teaspoon olive oil½ teaspoon salt¼ teaspoon pepper

Quinoa1 cup multi-colored quinoa ½ small red onion, finely diced1 cup asparagus, chopped½ zucchini, finely diced½ yellow squash, finely diced1 large carrot, finely diced½ cup frozen sweet peas, thawed2 cups leafy greens: arugula,

spinach or rainbow chard1 tablespoon freshly chopped

cilantro1 tablespoon olive oilJuice and zest of one lemonJuice and zest of one orange½ teaspoon salt¼ teaspoon pepper

Note: Regular quinoa works fine or it’s OK to mix regular quinoa and red quinoa.

DirectionsSalmon

Heat grill to medium-high. Cut salmon into 4 equal segments. Slice the orange and lemon. Tear a large piece of foil that will accommodate all of the salmon. Place the lemon slices on the foil. Then place the salmon on top of the lemon.

Drizzle and rub the olive oil, salt and pepper onto the salmon segments. Place orange slices

over the top of each segment.Wrap salmon and citrus up

tightly in the foil and grill for 8-10 minutes per side. Don’t overcook the salmon. Remove from the grill when it’s just underdone inside; the heat locked in the foil will finish cooking it through.

QuinoaThe trick to quinoa is not to over

cook it into mush. The nutty flavor comes out the most when it still has a bite to it. Add 1½ cups water to a small pot with the quinoa. Bring to a boil, then reduce the heat to a simmer and cook for about 10-12 minutes until the water is absorbed. Fluff with a fork.

Heat ½ tablespoon olive oil in a skillet over medium heat. Sauté onion for 8 minutes, then add asparagus and sauté an additional 2-3 minutes.

Defrost the peas for about 1 minute, in a bowl, in the microwave.

In a large bowl, whisk together the other ½ tablespoon of olive oil with the lemon and orange juice and zest, cilantro, salt and pepper. Add the onion and asparagus, peas, and all the other veggies to the bowl and toss with the dressing.

Add the quinoa to the veggie mixture and combine thoroughly. This salad can be served warm or cold.


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(moderately paced riding), they are

building cardiovascular endurance, an

important component of overall fitness.

Intensity, high-effort training in shorter

bursts, also is key, but you need a strong

cardiovascular system and the musculature

to back it up. The stronger I am cardio-

vascularly, that’s going to allow me to focus

on building muscle strength for higher-end

efforts. But I don’t want to increase volume

and intensity at the same time because

that’s too much. There’s a time and place

for both.

Skill and practice — For cyclists, in

fact any athlete in any sport, strength

and fitness are not the same as skill and

knowledge. A fit person isn’t necessarily

a good rider.

Going back to my teaching history, I want

people to have the mechanics and the skill

associated with riding because I don’t care

if you are a strong horse or a strong pony,

you need to actually be able to ride your

bicycle — this isn’t a solo sport. There’s

a lot of efficiency and confidence — it’s

a safety issue. (McCulloch works with riders

doing slow motion turns, sprints, bumping

and bunny-hopping to build skills.)

Join groups, consider events —

Another strategy for getting better and

stronger is through group events and rides.

Every time you ride with athletes who are

better than you, you’ll start to improve.

You learn by osmosis. In addition to clubs,

bicycle shops often support or sponsor

rides. Look to train to be strong and safe.

Many groups welcome novices and

are eager to share information, after all

as a rider gains skill, the ride is safer for

everyone. Just understand there is a lot of

value to riding easy and working on your

skills, and learning to make good decisions.

(Continues from Page 29)

| McCulloch |

Q: If I’m always racing out the door and

I’ve got 15 minutes to grab some food, what

do you recommend I keep in my pantry?

A: Think food groups: proteins —

grilled or rotisserie, smoked salmon, roast

beef, hard-boiled eggs, Greek yogurt;

grains/legumes — brown/white rice,

quinoa, whole-wheat wraps, whole grain

bread, oatmeal, canned beans or lentils,

hummus; fruits and veggies — as much

fresh as possible; fats — nut butters (with

no added sugar) and nuts, avocado, salad

dressing made with olive oil.

Take advantage of prepared foods. If

the product is frozen, chances are it’s been

flash frozen to lock in as much nutrition

as possible. Load up on brown rice and

quinoa that’s pre-cooked. Spend the money

on veggies and fruit that are prepped. Grill

up a bunch of chicken breasts once a week

or get a rotisserie chicken.

Q: We all live with partners and often

children who don’t share our goals or

tastes. What’s a good strategy to get

everyone into a healthier nutritional place?

A: The important part is to make

changes as a family, letting everyone

contribute and make choices. Let everyone

pick out a vegetable or two at a market and

then prepare it in a recipe. If you have kids

who are picky eaters, try fun things like pot

pies or pizzas, but have a variety of veggies

cut up so they have to pick three veggies to

put in the dish. Introduce new foods in

small phases which are less intimidating.

Q: Is it possible to build muscle and lose

fat at the same time?

A: One of my favorite sayings is “lose

weight at night, not on the bike.” I see

athletes try to accomplish fat loss on the

bike all the time. You will be digging

yourself a big hole if you try to starve

yourself while training. If you are finishing

each ride totally depleted and proud of all

the calories you’ve burned, all you’ve really

accomplished is the best way to recover

poorly, to slow your metabolism down, and

to set yourself up for a food binge later on.

The grazing hours after lunch and dinner

are times to avoid overeating. There is a

fine line to building muscle and losing fat,

without zapping energy. In general, for

overall fat loss I recommend the age-old

approach of cutting down on the portions.

(Continues from Page 29)

| Cerra |

TO LEARN MORE More information about Joy McCulloch

and coaching at www.bigwheelcoaching.com and www.ipa-sports.com. Jess Cerra has recipes and more ideas on her website, www.fitfoodbyjess.com. In addition to catering, Cerra offers her own Harmony Bars for fitness and training.


By Scott WelSh

Redlands enjoys a rich

and diverse community of

cycling which comes together

every year to support the

Redlands Bicycle Classic.

each of the local bicycle clubs

contributes to the event continuing a long

heritage of volunteerism and community

activities. Today, the majority of the RBC’s

organizing committee is comprised of

members of local cycling organizations.

The Classic and Team Redlands actually

started together; their history is

intertwined. Usa Cycling requires that

a race must be affiliated with a team,

and each team must put on a race.

as the race grew, so did the local clubs.

The Redlands Water Bottle Transit

Company, formed in 1987, offered a place

for cyclists of all levels, not just racers. and

shortly after, the club that would become

Citrus Valley Velo formed with affiliations

to pro team 7-Up in the mid ’90s.

Today more than 1,000 cyclists are

involved in these local organizations

making for a vibrant and active cycling

scene that is still growing.

new organizations, like the Inland

empire Biking alliance and Ride Yourself

Fit, promote cycling and serve new riders.

Whether it is safer roads, better trails,

or safety for kids, the IeBa sees cycling

as a growing activity for all types of riders

in town.

“Redlands is entering the next phase

of the cycling explosion as using a bike for

active transportation is playing a larger

role,” says Mark Friis, IeBa executive

director.

Ride Yourself Fit was founded in 2007

by dr. steven Wilson to encourage his

patients to be active. The group’s “fun,

fitness, and fellowship” philosophy plays

out in lively meetings before biweekly

saturday rides.

“Whether you are racing or just starting

to ride, everyone benefits from the

encouragement of the group — that is what

really makes a big difference at every level,”

Wilson says.

The newest addition, RICO, the

Redlands Interscholastic Cycling

Organization, serves young athletes racing

mountain bikes in a growing high school

team sport.

For its part, the City of Redlands has

enthusiastically embraced the cycling

community and works to make streets safer

for everyone. In addition to the many miles

of newly painted bike lanes around town,

the city is a true partner in the Classic,

providing police and fire support, as well

as maintenance crews to repair street

surfaces before the race.

The Redlands Bicycle Classic is proof

that when an entire community works

together to create a world-class event, the

benefits stretch across all those who throw

a leg over a bike.

as past RBC president dan Rendler says,

“The Redlands Classic is far more than a

bike race. It is a foundational community

event, one that brings together a diverse

group of cyclists to promote a healthy

lifestyle, celebrates diversity and being

good stewards of our environment.”

and Redlands, by the way, is a great

place to ride your bike.

Cycling enthusiast and Redlands resident Scott

Welsh is a longtime volunteer and member of the

Redlands Bicycle Classic Organizing Committee.

In addition to being the proud father of Paige,

Hope and Finn, he assists his wife, Sarah Welsh,

in the operation of Welsh Insurance Services.

Photo by eRic Reed

Sixteen riders showed up to represent their clubs and organizations on the cover of Redlands Magazine, which celebrates the 30th edition of the Redlands bicycle classic. Front row, from left, dan Rendler, Scott Welsh, Matt breyer, Andrew Wilber, charlie Wilber, bradley breyer, Phil Jolley, dan Valentin, Al dudley, Jeff Francisco and Ron Mutter; back row from left, Mark Foist, don Quering, Jim Nichol, dr. Steven Wilson, Mark Friis and Wayne Whisenant.

Sharing the road and a heritage


(1) Eastern San Bernardino area awardees (2) Eileen Hards, left, and Connie Wolken Hards (3) Sarah and CJ Sillers (4) Rowena and James Ramos Sr. with their children (5) John Austin, Gary Christmas, Stan Morrison, Tim Evans, Mike Morrell, Linda Stratton, Brenda Lorenzi, Eileen Hards, Pete Aguilar, James Ramos

Photos by GIL NELsEN AND LINDA stRAttoN

More than 50 big-hearted

supporters of The Unforgettables

Foundation were recognized on

Valentine’s Day during the third

annual Unforgettable Heart

Awards at the Fox Event Center

in Redlands. The mission of the

nonprofit, which is celebrating

its 15th anniversary, includes

helping families give dignified

burials to children who have

died. Information:

http://unforgettables.org

42 3

Unforgettable Hearts Awardsseen 1

5

seen

(1) Eric Goddard, left, Ross French and Mike Reynolds (2) John and Karen Oliver (3) Darryl and Kelley Bowden (4) Linda and Ed Serros (5) Rowena and James Ramos (6) Sherry and Brian Walsh (7) Carol and Tim Rochford (8) Keith and Gloria Moreland

Photos by MAGGIE FARM PhotoGRAPhy AND ChRIstINE FRENCh

Chocolate Fantasy

1Boys & Girls Clubs of Greater Redlands hosted

the 20th annual Chocolate Fantasy recently,

featuring selections from local restaurants,

bakeries and breweries. With help from local

sponsors, guests and donations, the organization

raised more than $96,000 to support club

programs, services and opportunities for kids

in the local community.

3 54

2

6

7 8

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*HealthGrades, 2013

“My two bum knees had me in a real jam. Thanks to SJI, life is sweet again.”

– Mr. Royce N.

O nly two things stopped Royce Newman from picking fresh fruit to make his own brand of jams and jelly–his knees. “Both knees were deteriorating and I knew I had to replace them. I heard about SJI, learned about their results

and reputation, and concluded they’re the only knee specialists to pick.”Royce discovered that Redlands Community Hospital’s Spine & Joint Institute ranks in the top 5% in Orthopedic

Services for knee and hip replacements, and spine procedures.* You receive the best possible experience and results because each step of the program is choreographed for high quality outcomes and patient satisfaction.

“Everyone and everything they do is very positive,” Royce says. “Their skill got my knees out of a real jam so I could go back to making some.”

For more information about knee, hip or spine procedures, call SJI at (909) 335-5642.

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Redlands Community Hospital is a not-for-profit, stand-alone community hospital.

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