By Richard Thorpe

We are coming into hot weather season. Here are some general tips to enjoy your riding days safely. 

Hydration

Pre-hydrate – liquids to use

During ride

Protocol

Regarding “electrolytes”.  If you sweat profusely, or are prone to cramps replacing them might be important. The electrolytes in sports drinks are sodium chloride (salt) and potassium. Potato chips and a banana provide the same electrolytes.

 

Riding Strategy

Dehydration

Watch for warning signs of dehydration (not in any particular order.)  It is very hard to recover once these symptom begin, again emphasizing again the need to prepare your body.

Keep close watch on yourself, and also those you ride with. You may see them having difficulty before they realize it themselves.  Be patient with yourself and with others.

Photo: EVCC cyclists riding in 30-degree sunshine on Canada Day 2025.

Unfortunately, severe summer wildfires are underway, and we are experiencing days of poor air quality. 

For the health and safety of participants, ride coordinators are encouraged to cancel rides when the Air Quality Health Index (AQHI) reaches 6 or above. 

As with any cancellations related to weather, heat or cold, rides may be cancelled due to smoke at the coordinator's full discretion, including in cases where the AQHI is lower than 6.

When rides do go ahead, it’s no guarantee of good air quality. The AQHI is a generalized reading over a wide area, and the air quality can vary dramatically within the region. Winds can blow the smoke around and smoke concentrations can change quickly. For these reasons, the coordinator may make a go/no go decision at any time, including at the start or during the ride. 

We all have different health situations – some of us may be more sensitive or have conditions that warrant additional caution about exercising in smoky air. And, some research has shown that wildfire smoke may be more toxic to the lungs than regular urban air pollution.  

Please be aware of your own health situation and use your personal judgment when deciding to ride.

It is always unfortunate and disappointing when we have to cancel events for any reason – thank you for understanding and supporting our coordinators' decisions. 

To learn more, see: Cycling in smoky conditions – Canadian Cycling Magazine (2023)

In the May edition of our Cadence newsletter we published info about access restrictions in Kananaskis relating to the upcoming G7 summit. Since then, the park has issued an update that affects our Highwood Pass rides that traditionally take place prior to Highway 40 opening between Peter Lougheed Park (North) and Highwood Junction (South).

New restrictions are effective immediately. 

The G7 Summit is coming to Kananaskis June 15 to 17. Some roads, campgrounds, day-use areas, and trails in the area will be temporarily closed between June 1 and 22.

These closures will have impacts to cycling on Highway 40 and Highwood Pass.

There will be increased security presence on the road and signage indicating the locations of closure points. 

What this means for our club Highwood Pass rides:

The park has also provided this safety alert: 

If users choose to cycle up the Highwood Pass, there may be a delay in emergency response due to the road closures. Alberta Parks recommends that users fully research their trip and consider their abilities before venturing out given these factors.

More information

Alberta Parks now has detailed maps and closure information posted on their website.

Please see: https://www.albertaparks.ca/G7

Our 5th annual Spring Fling event was held April 13, 2025, based from the Springbank Heritage Club. The event included over a hundred participants on eight different rides, despite the chilly start.

Our social committee provided outstanding support with hot beverages and snacks pre-ride and an excellent luncheon meal for the shivering riders after.

Thanks to Richard Thorpe, who organized the event, and Don Hollingshead, our official photographer, who captured most of the shots below. 

Have great memories of the day? Click the button with the three dots (above left) to share a comment. 

Note, if photos do not load on mobile, please view on your laptop/desktop computer. 

Gathering at the Springbank Heritage Club, ready to roll! 

"Petal Pushers" - 50k group coordinated by Heather Opseth.

"Eggscellent Riders" - 50k group coordinated by Sal Faoro.

"Spring Rolls" - 50k group coordinated by Patty West. 

"Spring Spinners" - 40k group coordinated by Lyle Opseth.

"Bees Knees" - 40 k group coordinated by Bill Stillwell.

Bill Stillwell musters the Bees Knees hive -- signage made by his five-year-old granddaughter! 

"Spring Breakers" - 30k group coordinated by Garry Denman.

"Spring Breeze" - 30k group coordinated by Stan Bobrow and Jill Sharpe. 

"Fling into Spring" - 30k group coordinated by Ken P and Doug M. 

Riders at the bottom of Springbank Heights - two Johns and a Bob. 

Ronan Culligan leads a group of Petal Pushers on the home stretch! Ready for some snacks and socializing! 

Thanks for a fantastic day everyone - see you again next year! 

Ride safe!

In the event of an unforeseen incident on a club ride, it may be necessary for the ride coordinator to call your emergency contact person. Coordinators access your contact information through the Wild Apricot admin app, so it's vital that you have the right person listed. To check and update your contact information via the EVCC website:

You can also edit your information in the Wild Apricot member app -- tap the "My profile" button at the bottom right hand corner of the home screen.

Emergency services

Do you know your emergency services call numbers? Add them to your contact list on your phone, so you can access them quickly if necessary.

National Parks

e.g., Banff, Yoho, Kootenay

Parks Canada dispatch: 403-762-4506

Kananaskis

e.g., Highwood Pass, Up the Elbow, Sheep River

Kananaskis Dispatch: 403-591-7767

City of Calgary and surrounding areas: 911

Spring is a-coming, and that means it’s time to dust off your bike and get ready for sunny rides, fresh air, and new adventures!

It’s no fun – for you or your riding buddies – to discover mechanical problems when you’re out on your first club ride. It can also be dangerous if there are unexpected issues with key bike bits such as brakes or shifter cables.

So, before you hit the road or trail, give your bike a little TLC to make sure it’s in top shape. 

It’s also recommended that you get a professional bike inspection and tune-up from a trained mechanic at least once a year. 

1. General Inspection

2. Cleaning & Lubrication

3. Tires & Wheels

4. Brakes

5. Drivetrain (Chain, Gears, and Pedals)

6. Cables & Housing

A bit of advance preparation will make your club rides SAFE and FUN! Let’s get rolling!

Relive the 2023 cycling season by participating in our Members' Choice Awards! Vote for your favourite hill climb, ice cream stop, coffee shop, scenic routes and more! 

Results will be published in an upcoming Cadence newsletter. 

You must be logged in to the website as a member to vote. 

Here's the link to: VOTE NOW!!

EVCC Zwift Virtual Rides

Contributions by Heather Opseth, Bob Westlake, Mike Haden, Darren Bender

To participate in our Zwift rides:

1. Join our club in the Zwift Companion app. Go to the "Clubs" menu and search for the Elbow Valley Cycle Club.

2. Join our voice chat group in the Discord app. Find our channel at https://discord.gg/ZPxHS982y3 

Please don’t hesitate to contact us if you have questions or would like to help co-ordinate virtual rides.

Full instructions

This article covers the following:

• What is Zwift
• What is required to ride on Zwift?
• How will the Club use Zwift over the winter?
• OK - so how do I join an EVCC group ride in Zwift?
• How do I follow someone in Zwift?
• What is the Zwift Companion app?
• What is Discord?
• Wrapping up

What is Zwift?

With winter at our doorstep, it’s time to consider options for staying active over the winter. We don’t need to put our bikes away, we just need to bring them inside and train on them over the winter. In recent years, several new virtual cycling applications have become quite popular, helping to keep cyclists motivated in their training – far better than hours of watching old reruns or catching up on your Twitter feed while cycling indoors.

Zwift is just one of several virtual cycling applications to choose from, turning your basement workouts into an interactive web-based experience with thousands of other riders from around the world. It features a multitude of gamified elements that encourage you to ride longer and harder, with the goal of increasing your fitness. The benefits are many, including

• Cycling fitness maintenance
• Endurance or power improvements
• Working on pedal stroke efficiency in a stable, consistent environment
• Structured workouts

Other than Zwift, several of the applications display real roads and real venues as you cycle, at the pace at which you’re riding. The first-person view is lifelike and the applications enable you to “ride” many classic climbs and tours in the world that we likely haven’t visited. Applications like Fulgaz, Rouvy, Tacx Training App, and Kinomap fall into this category.

Zwift is more like a computer game, with avatars of real people around the world, all cycling in a virtual world at the same time. It’s all about community, with races, group rides, group workouts, free rides, several virtual worlds, plenty of challenges, and it’s quite engaging as a result. It is the EVCC’s platform of choice due to its great community, group riding features, and number of users.

Using Zwift as our platform, the EVCC is pleased to offer to its members group rides on this virtual cycling application during the winter season. These group rides are posted in our regular event schedule during the winter season, are hosted by trip coordinators from the club, and provide an opportunity for club members on Zwift or new to Zwift to join in on group rides to stay connected and motivated through the winter months.

Helpful Resources:

• www.Zwift.com (the main Zwift website)
• https://www.mantel.com/blog/en/zwift (good introductory site, sample screenshots)
• www.Zwiftinsider.com (a Zwift community website, with lots of resources including the Zwift course calendar)
• How to get started on Zwift with a smart trainer
• Smart trainer vs. dumb trainer – what ’s the difference?

What is required to ride on Zwift?

You’ll need:

·         A “smart” cycle trainer OR a “dumb” trainer with a power meter and/or speed sensor on your wheel

·         A desktop computer, tablet, or mobile device

·         The Zwift application installed

A “smart” cycle trainer can be controlled by the Zwift application to provide resistance in line with the terrain on which you're “riding”. It also accurately senses and responds to your power wattage output. A “dumb” trainer can’t be controlled by the application but can, with the use of a speed sensor and/or power meter, provide speed and/or power feedback to the application.

Which devices can you run Zwift on? Just about everything – your PC, Mac, tablet, or phone. For best results, you’ll want a relatively modern (but not necessarily the absolute latest) model of one of these. Obviously, the larger the screen, the better (more immersive) the experience. Most Zwift users use either their tablet or their desktop computer to run the application.

Some of us use a desktop computer and then mount our tablet or phone on our bikes so that we can use other apps at the same time (see our notes on the Zwift Companion app and the Discord app below). Others mount the tablet on or in front of their bike so that it’s accessible and use that for Zwift and other apps at the same time.

Either way, don’t forget to have ready access to water bottles (hydration obviously), a fan (to cool you down), a towel (to keep you dry), and maybe headphones.

Helpful Resources:

• Cycle trainer recommendations (For everything you need to know about trainers, and then some, this is the site)

How will the club use Zwift over the winter?

In the winter of 2021/2022, our only option on Zwift was to use a ‘meetup’ feature in which an EVCC ride coordinator invited other riders for a ‘meetup’ on Zwift. In order for you to receive an invite from the ride coordinator, you need to ‘follow’ the ride coordinator in Zwift. For more on this, see ‘How do I follow someone in Zwift?’ below.

During 2022, Zwift released a new feature - Zwift Clubs. Much like real-world cycling clubs, they let Zwifters organize themselves into groups, then take part in group rides together. There is now a Zwift Club for the real-life Elbow Valley Cycle Club that you can join to be notified of Zwift group rides specific to EVCC. For these rides, it is not necessary to ‘follow’ a ride coordinator, but you should join the ‘Elbow Valley Cycle Club’ within ‘Clubs’ in Zwift and then join the posted rides within the Zwift club.

Whether it’s a meetup or a group ride in the Zwift club, we will continue to send out email notifications from the EVCC calendar, and you should still register for the event as you would a summer-time ride which helps us track the level of interest in winter Zwift rides. For “meetup” rides, we’ll be sending an invitation for the event to all of the Zwift accounts we have on record for EVCC members so keep your eye on your Zwift account for invites. Ahead of any group rides, we’ll also be putting notifications up on the EVCC Zwift club and the EVCC Strava club.

HELPFUL RESOURCES

• How to Join a Zwift Club

OK, so how do I join an EVCC group ride?

If you are brand new to Zwift, please test your equipment and software and complete some solo rides before joining a group ride, well before the scheduled group ride. Please contact the ride coordinator several days in advance if you need help – we ’d love to help, but it ’s really hard for us to provide significant tech support at the time of the group ride.

First, register for an event in the EVCC calendar as per a usual EVCC event.

The trip coordinator may announce that the scheduled group ride is a Zwift “meetup” ride. In that case, the trip coordinator will ask you to “follow” them in Zwift and they will provide their name in Zwift. If you don’t “follow” them, they can’t invite you to the meetup ride. ( That’s just a requirement of Zwift presently - it’s a personal meetup so it’s by invitation only. See ‘How do I follow someone in Zwift?”below for more details. ) When that ’s done, the trip coordinator will add you to the Zwift group ride and Zwift will notify you with a “meetup” invitation in-game.

Alternately, the trip coordinator will announce that the scheduled group ride is an EVCC Zwift Club ride. In that case, you don’t have to “follow” the trip coordinator in Zwift. However, you do have to join the “Elbow Valley Cycle Club” Zwift Club, and then join the group ride from there by reviewing the list of ‘Club Events’. Select the relevant group ride and hit the ‘+’ symbol to join the ride.

Before the group ride starts, launch Zwift and test out your bike setup to make sure that the setup between your trainer, bike and the Zwift application is working well.

Before the ride begins in Zwift, everyone on the group ride will be brought to the start point automatically by Zwift. The trip coordinator will have picked out a route in Zwift (which will be listed in the event details) and the group will start from the beginning of that route.

At the pre-determined start time, we ’ll be off! (You have 30 minutes grace to join the group if you happen to be late. Often it ’s a technical issue with the device/trainer connection that can foul you up just when you ’re rushing to join the event.)

HELPFUL RESOURCES:

•    How to Join a Zwift Club

How do I follow someone in Zwift?

To follow a trip coordinator in Zwift, you can use either the Zwift Companion app or your account on Zwift.com. We could spell it all out here, but we think that Zwift has done a pretty good job of it on their support page for “Managing Followers”.

What is the Zwift Companion app?

The Zwift Companion app is a mobile app available for Apple iOS or Google Android mobile devices. The app gives you access to on-the-go features such as signing up for events and interacting with Clubs. When using the Zwift Companion app alongside Zwift, the app makes it easy to chat, control some of your actions in-game, and follow your route with the built-in map—plus a whole lot more! 

HELPFUL RESOURCES

• Using the Zwift Companion app
• How-To Basics of Zwift Companion

What is Discord?

Discord is a voice, video, and text chat app that's used by tens of millions of people to talk and hang out with their communities and friends.

In some of our group rides, members choose to use Discord so that they can chat to other members on the ride instead of simply texting each other in-game on Zwift.

It’s optional, but to do this, you need to have the Discord app installed on your mobile device prior to the ride. ( Figure out the installation and the app setup well in advance of any EVCC group ride on Zwift, please. )

Then, join the EVCC Discord channel within the app. The link to the EVCC channel is https://discord.gg/ZPxHS982y3 but you can also search for EVCC in the Discord application.

HELPFUL RESOURCES

•    What is Discord

•    Discord Basics

Wrapping Up

We hope that this provides a good starting point if you’re interested in joining EVCC group rides on Zwift this winter season. The application and the virtual community that it has generated in the past several years has made a big difference to a lot of cyclists in their off-season training routine. The reaction of seasoned veterans, when they have begun to cycle in-game, has been quite positive - many of them are surprised by the reality of the in-game “feel” of pushing hard up hills, rolling over the tops and dropping into long downhill grades, or perhaps even having a little “small-c competition” with a fellow Zwifter in another country. For some of us in the club, it’s a great way to continue to ride together through the off season, and we hope that you’ll consider joining us on more virtual group rides this winter.

Hello EVCC members,

Get ready to take your cycling skills and fitness to the next level with our exclusive cycling program, consisting of three blocks (2 x 8 weeks and 1 x 6 weeks) that can be stand-alone, but ideally done together to build off the previous one!

Join us for 60-90-minute sessions packed with progressive intervals meticulously crafted to build upon each other. These sessions are specifically designed to enhance not only your physical fitness but also your cycling technique, ensuring you're road-ready by the time spring arrives.

What sets our program apart is that you'll be using your own bike within our custom studio. This guarantees maximum comfort and allows our experienced coaches to provide you with invaluable real-time feedback, tailored to your unique setup and riding style.

But that's not all! You'll be part of a dynamic group of fellow enthusiasts, all working toward their own goals. This camaraderie will not only motivate you but also provide a supportive environment where you can challenge yourself relative to your abilities.

Don't miss out on this incredible opportunity to become a stronger, more skilled cyclist throughout the winter. Spring will be here before you know it, and we're here to help you make the most of it!

There are only 24 spots left across the entire week, with 2 classes already full, so act now to avoid missing out! To secure your spot or to learn more about our program, visit our website or reach out to us directly at tcrsportlab.com and you can use EVCCTCR2324 to get 10% off if you sign up for the full 22 week program.

The TCR Team

AKA Tips and tricks from the EVCC Level 1 Road Skills Course

By Jenia Tishkina-Norman

My first Granfondo is now under my belt and what great fun that was! We picked the Penticton Granfondo Okanagan as our inaugural event because we’ve heard so many great things about it: from the scenic course to the amazing volunteers and the skilled organizing committee. Throughout the event I couldn’t help but be thankful for the skills and tips I gained from four weeks of technique instruction with the EVCC in collaboration with TCR Sports Lab and their superb coaching crew of John and Dan.

…but let me backup a bit first…

We declared the summer of 2023 to be the Summer of Cycling. And, because it was indeed a family undertaking, ever so gently my husband reminded me early in the season that I actually ought to go out and cycle, and not merely “think” and visualize myself cycling, in order to “be trained up enough for all of us to enjoy spending time on the bike together”.  Which meant I had to throw all my resources into cycling and bike-related activities.  

When the rubber hits the road 

I am a fair-weather cyclist, and the weather had to be well into the high teens/twenties before I braved going outside (nigh on perfect, according to hubby). My amazing sister-in-law suggested that hopping on a trainer early in Spring, if nothing else, would toughen up my tush. I busted out my old and not very smart bike trainer. The first tip of the day: when working at home, having a sit/stand desk and getting the trainer under it works magic for being able to attend training sessions, “listen in” meetings, watch podcasts or movies. The time flew fast and before I knew it, I had a self-declared 20k effort.  Kilometers kept adding up at about one hour at a time. I was well on my way!

Then April rolled around and I was called on to actually put the proverbial rubber side down on the pavement. I quickly realized I could do much better with just a bit more technique knowledge. Lo and behold one of the emails from EVCC called for participants for its foundational level 1, 4-week technique course. I jumped on the opportunity. While I am not an absolute beginner cyclist and have many kilometers under my belt, I very consciously decided to be open minded about every tip offered by the coaches – I am thrilled I did, because it allowed me to become a sponge for the extensive knowledge Dan and John were so happy to share. 

Photo: Our Level 1 Road Skills Class - June 2023

Without further ado, here are the highlights from the course that helped me most and the ones I keep practicing in my Summer of Cycling:

Safety first: Make sure your bike is fit for riding:

• Check tire pressure before every ride, referring to the indicators for optimal pressure on your tires. Note: the latest thinking is to go a bit softer for higher comfort.
  
• Check brakes – front and back
  
• Make sure there is no wobble in the headset (and tighten if there is)
  
• Listen for “funny” noises and address those before heading out!
  

Know your signals:

Learn the common signals and practice them on every ride. The critical ones are indicators of stopping; turning left/right; slowing; and pointing to obstructions or potholes/debris. If you are not able to point it’s OK to shout out the upcoming situation to the riders behind (and sometimes ahead of you)! 

• Right hand extended right = turning right (who knew! I didn’t have the rotational flexibility in my left arm for that bent-armed limp thing to mean much to anyone but me)
• Left hand extended left = turning left
  
• Either arm elbow bent down = slowing/stopping
  
• Either arm elbow bent down hand moving left/right = speed bump
  
• Arm down finger pointing at “something” on the right or left = watch out for an upcoming hole/rock/ “thing”
  
• Arm/hand swooping behind the back (typically on the right) = obstruction ahead, e.g., walker or slower cyclist / road narrows / parked car / move “the other way” (typically to the left)
  

Discuss the conventions and the expectations for your group (even when casually riding with friends) before setting off: Cyclists may be familiar with different practices than yours and it’s good to set the ground rules beforehand!

Never “overlap” wheels:

When riding in a group following other riders watch out for the tire of the rider immediately ahead of you – stay clear because if you accidentally touch it with your own, the rider behind goes down hard; don’t overlap the tire of the rider ahead with your own.

Climb like a champion: 

• Look up, anticipate a hill and the imminent change of effort. The more you practice with purpose, the more you will be able to predict the “right” gear for you.
  
• Gear down into an easier gear (especially if you remain seated when climbing). 
  
• For longer sustained climbs, start gently with about 6/10 effort for the first quarter of the hill, progressively upping the effort to 7, 8, 9/10.  The idea is to not red-zone it from the get-go.  Continue downshifting as it becomes harder.  
  
• When ready to change gears, ease the pressure off the pedals a touch to shift effortlessly and smoothly. 
  
• When riding uphill, initiate the push from your glute muscle and hip, not just the quad.  Another way to try it is to drive your pedal stroke by pushing your heel forward (not driving your toes down). I tend to remember “drive forward with my heel” and magically the glute engages while I am at it!
  
• Gear up a couple of gears / go into harder gear if you want to stand up on your pedals and power up, typically a punchy, but short-ish hill. On a longer hill switch back and forth between standing and sitting (remaining seated is also great!)
  
• Keep your elbows slightly bent and ease off the handlebars/hoods. Have relaxed and “low” shoulders when riding – keep them away from your ears! (I struggle with this one – all my photos look like I progressively tense up/ raise my shoulders!)
  
• The back should be neither hunched nor bowed: think neutral and natural! Similarly, don’t stick the pelvis bone out nor pull it in.
  

What goes up, must come down!

• Coming into a corner going downhill – look past the corner! 
  
• Keep the outside foot down (or, inside knee up)
  
• Don’t initiate the turn with the handlebars -- angle the bike slightly in to the turn
  
• I’ve been practicing pushing into the outside (low) pedal for added stability and keeping my torso more upright than the lean of the bike

Putting on the brakes: 

• For emergency braking, brake hard with BOTH front and back brakes and throw your body weight back behind the saddle
  
• For bikes with v-brakes, braking off the drops gives significantly more leverage/strength of braking than from the hoods – test out both in a safe spot to assess the effect! 
  
• For bikes with disc brakes, the stopping power is about the same from either hoods or drops
  

Fuel on the go:

• Practice drinking and eating while in motion: 
  
• Start by moving hands “in” and “out” on handlebars
  
• Progress to taking each hand off
  
• Advance to touching the water bottle in the cage
  
• Then, pull it out and put it back in without looking
  
• Finally, alternate hands
  
• Tip: keeping shoulders relaxed and not putting a lot of weight on handlebars allows for steadier ride while fetching a snack or a drink! 
  

When things go flat:

And finally, we spent a session learning how to pump and change tires and bike tubes. We all did it! And, it was my first time ever doing it by myself -- though I must admit, I still rely quite heavily on the cell phone as my main tool in my toolkit. Jokes aside, having a spare tube, a patch kit, levers and a pump or CO2 cartridge would get you to safety/home if there is a poor reception/no cell phone coverage. 

All in all – a great line up of tips and tricks from the experts and I hope you enjoyed coming along for this ride with me!  Now, let’s go riding!

Photo: Me (waving) on my latest EVCC ride, the "200 Glaciers" on July 29, 2023