carbohydrates and the glycaemic index what to eat … and the glycaemic index what to eat and when...

1Checkpoint - Spring 2002

The Audax Club of Australia - Association No. A0014462NPO Box 12144, A’Beckett St, Melbourne VIC 8006Print Post Approved PP327687/00033

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CheckpointCheckpoint Spring 2002 - Issue No. 13

Travel...New Zealand has many Audaxrides in 2003 - fly over and join thefun on the Lake Taupo CycleChallenge; a 320km PBP qualifier!

Awards...Claim your free Nouveau, Dirt,and Super Awards by the end ofthe year. Application formsinside this issue.

Win!You can win a Silca Track Pumpvalued at $80.00 simply byrenewing your membershipbefore 31 October 2002.

Carbohydrates and the Glycaemic Index

What to eat and when to eat it

2 Checkpoint - Spring 2002


Letters to the Editor

I think that no matter how this is answered it isnot going to give total satisfaction to all members.

The opportunity to have a wider membershipbase at the Annual General Meeting is definitelya tempting option. But when do you hold themeeting. Saturday afternoon, a lot of membersare manning the information booth, setting upcontrols on both mountains or running the ride toHarrietville. Sunday is taken up with the rideitself. If most riders are like me after a heavy dutyclimb, the last thing on their minds is an AGM.

This leaves the Pre Ride Dinner. It could beheld prior to dinner being served, or during thedinner just before dessert. This would require

Our committee wish to thank Audax Australiafor its most generous donation of $1,000 to theSir Hubert Opperman Museum.

At the moment we are investigating lighting the“Oppy” statue and flagpoles so the statue can beviewed at all times. Your donation will go towardachieving this aim.

Thanks again for your donation and we lookforward to continuing our Committee’s andRochester’s involvement with your group.

Yours faithfully

Karen Hughes

SecretaryRochester Development Commitee Inc

I read with interest the minutes of the AGM. Istrongly support the suggestion made by PeterMoore that the AGM be held in Bright inconjunction with the Alpine ride. I think this is agreat idea as I live in rural Victoria and wouldfind it very hard to get to Melbourne for a meetingof such short duration. Whereas when in Brightwe can enjoy both the ride and participate in themeeting. The statement “this was a time whenmany members were busy with the event” isn’t avalid excuse. It could be held on the evening orafternoon preceding the ride, not during the rideitself.

While I’m sure there would be a few memberswho would be preparing for the ride, there wouldbe many more members than just those who livein Melbourne that would be available to attendthe meeting and I’m sure there would be a betterrepresentation from the club as a whole, not justthose from Melbourne. If the committee doesn’tagree with having it in Bright, how about movingthe venue around Victoria, or Australia, everyother year. It is, after all, a national club.

Name withheld by request

members who wished to attend the AGM to alsopay for dinner. The dinner would definitely be alarge forum to hear the Presidential review of theyear past and maybe a look to the future.

As I wrote earlier, I am all for giving membersthe best opportunity to attend the AGM and tohave a say in running the Club, but I am hardpressed to find a suitable time to hold such ameeting in Bright.

During my tenure as President, I haveendeavoured to meet as many members aspossible over the Long Weekend. My partnerfinds that even if I am not riding the event I amstill conducting club business and she remainsan Audax widow.

I am also open to holding the AGM at othervenues apart from Melbourne. This is similar tocompanies who move shareholder meetingsbetween states. The membership numbers wouldsuggest that Melbourne and Sydney are the placesto hold a meeting. This would not satisfy membersin say, Western Australia.

I know that this reply appears as if I am tryingto find excuses as to why we should hold theAGM in Melbourne. I can assure you that what Iwould like to see is a wider range of memberstaking part in Club affairs.

Can I suggest that for January 2003 I will makemyself available on Saturday afternoon to talk toany member regarding the club? Any Committeemembers in Bright at the time will also makethemselves available to discuss club matters.

So come and introduce yourself at Bright,maybe we can then in the next twelve monthscome up with a suitable time and venue for anAGM that will meet everybody’s requirements.

Hans Dusink, President Audax Australia

Inside...Letters to the Editor ..................... 3

More Matters Constitutional ....... 4

Revised Ride Rules - Lighting ...... 4

Membership Renewal ................ 5

Planning for PBP .......................... 6

Nouveau Series Award 2001/02 6

Presidents Pedals ........................ 7

PBP News .................................... 7

Chat: Buying a bike ..................... 8

“Training” in France ..................... 9

Audax in New Zealand .............. 9

Loop the Border ......................... 10

Rider Profile: Vaughan Kippers 11

Carbohydrate guide .................. 12

100,000 km Challenge ............... 14

PBP 2003 - Participant Watch ... 15

Melbourne Region Report ......... 18

Sydney Region AGM .................. 18

Lazy Legs Again ......................... 18

Dirt Series Award 2001/02 ........ 19

Focus on Steve Vesel .................. 19

AAC Report ................................ 20

Super Series Award 2001/02 ... 20

Wandong Winter Wander ......... 20

PBP Planner ............................... 22

Notice Board ............................. 24

CheckpointCheckpointSpring 2002 - Issue No. 13

The opinions expressed by authors in thispublication are not necessarily those of theAudax Club of Australia Inc.

All submissions are welcome and should beemailed to [email protected] ormailed on a disk (PC) to Editor, PO Box12144, A’Beckett St, Melbourne VIC 8006.Articles must be previously unpublished (ifpreviously published, the author must have theright to authorise republishing).

Graphics should be in TIF, EPS, JPG orPDF format. For deadlines see back cover.

For advertising rates, contributionguidelines, free back issues and more, visitCheckpoint on-line at:

www.audax.org.au/checkpoint

Editor & Design: Patrick van Dyk

Distribution arranged by Phil Bellette

Journal of the Audax Clubof Australia Inc.


The revised lighting requirements apply onrides of any distance where any part of themaximum permitted finishing time for the rideis at night.

The new Ride Rules require that:

· primary front and rear lights and a reflector(as in the Australian Road Rules) areattached to the bike or to a permanentattachment to the bike (such as a rack, butnot a rackbag)

In redrafting the Audax Australia constitution,there are two types of issues to be faced: technicaland policy.

The technical issues include how and where weshould be incorporated. These issues are ofimportance, but may not be of interest to mostmembers. We will seek legal advice on some ofthese.

The policy issues relate to how we want our clubto function. These issues must be decided bymembers and reflected in the constitution. Themajor policy issue relates to the different layersin our club and the relationship between theselayers.

Currently, Audax Australia has a three tiersystem: a national body, a State Representativefor each State and Territory, and Regions. Thefunctions of the national body, through theNational Executive Committee include: settingpolicy, liaising with our internationalorganisations (Audax Club Parisien and LesRandonneurs Mondiaux), determining the RideRules, setting and collecting membership fees andarranging insurance.

The primary function of each region is toorganise rides. This includes arranging thecalendar for each State, purchasing equipmentused by ride organisers, and providing guidance

and assistance for ride organisers. The regionsset ride fees (or leave this to each ride organiser)and retain proceeds from rides (less the brevetfee, which is passed on to National).

In Audax Australia’s structure, a State is reallyjust the State Representative. The StateRepresentative is chosen by the Regions in thatState (usually the Regional Correspondent fromthe Region with the most members) and sits onthe National Executive Committee.

The membership of Audax Australia is around540, while the regions range from around 300(Melbourne Region) down to three or four riders.Turnover for the regions ranges from tens ofthousands of dollars (for Melbourne Region,which includes substantial revenue from theAlpine Classic) to something very much less forthe smaller regions.

There are few specific requirements for theestablishment or maintenance of regions. Forexample, there are no requirements on:

· the need to operate a bank account

· a minimum number and/or type of rides whichmust be organised

· a minimum number of members

· an organisational structure (other than aRegional Correspondent)

· supplementary lights (both front and back) areattached to the bike or carried

· a reflective vest (or equivalent) is carried

· at least one front and one rear light and thereflective vest are in use at any time ofdarkness or low visibility.

The new requirements are still seen as being abasic minimum. Experienced Audax riders willgenerally exceed these requirements. It isrecommended that Audax riders wear

Revised Ride Rules - Lighting

As we revise our constitution, we may wish toask:

· Whether we need States as well as Regions?

· If we retain Regions, in addition to States,whether we should apply minimumrequirements (eg, number of members,number of rides organised)?

· If we retain Regions, but not States, whethereach region has representation on the NationalCommittee, or whether there is only onerepresentative from each State?

A subsidiary question is whether we shouldallow for (or require) States or Regions to beseparately incorporated from National, as is thecase for some national sporting organisations.Whilst it may seem reasonable for a large region(eg, Melbourne) to incorporate separately, it maynot seem so sensible for a region with a smallnumber of members. If regions are not separatelyincorporated, we need to ensure that we areproviding legal protection for committees andoffice bearers.

If you have any views on any of this, pleasecontact me on 03 0803 6529, by email [email protected], or put acomment on the Audax-oz email chat-list.

More Matters ConstitutionalBarry Moore

conspicuous clothing, carry additional lightsand wear ankle reflectors.

The revised Ride Rules will be mailed to eachAudax member and posted on the website.Please read them carefully.

All ride organisers are asked to ensure thatlighting inspections are carried out for any ridewhich may include night riding. Riders whodo not meet the requirements should not beallowed to start. The rules provide that a rideorganiser or designated official shall disqualifya rider who does not comply with the lightingrequirements. A ride organiser is not requiredto supply support to a rider who has beendisqualified.

- IMPORTANT NOTICE TO ALL MEMBERS -

At its meeting on 21 August 2002, the National Committee approved the revisedRide Rules, with the new lighting requirements. The revised rules come intoeffect within weeks at the start of the next Audax year: 1 November, 2002.


Membership renewals now due!There’s never been a better time to continue your Audax membership.

Enjoy the benefits of insurance, discounts on ride entry fees, 4 issues of Checkpointdelivered to your letterbox and much more.

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Paris-Brest-Paris, the ultimate Audax event, isbeing held in August next year. Besides buildingthe kilometres and doing the qualifiers (200km,300km, 400km and 600km) how should a riderplan his or her training towards this event?

First of all, work backwards. Use a calendar tomark in dates such as the start of the PBP, arrivalin Europe, touring dates (if any), leaving Australiaetc. Make sure that in this time period you giveyourself 10 days to 3 weeks to come down onvolume and intensity before the event.

Secondly, divide the time from now to the timeyou leave Australia into four to six week cycleswith a qualifier or very long ride at the end of thesecond last week of the cycle. In the cycle thetotal number of hours ridden should increase by10 – 20% each week with the last week of thecycle coming down to below what the first weekwas. This is called a recovery week and is just asimportant as the weeks with high volume.

The next cycle should start at the level of week2 or 3 of the previous cycle. Weeks in each cycledon’t have to be 7 days. I have written a programconsisting of an eight day week for a shift workerwho has a regular shift that goes four days offfollowed by 2 day shifts followed by 2 night shifts.

Should each cycle then just increase inkilometres? The first timers should have a 4 weekcycle at the halfway point where the volumecomes down to 66% of average kilometres at thetime. The experienced should also decrease theirkilometres and add some intensity.

How should the week look? Each 7 day weekshould have 4 – 6 sessions with some being short,some medium length and one long session. As

you get furtherinto yourtraining youshould considerdoing two longrides back toback.

How much? How much is answered on howmuch are you doing now and building up fromthere. For example if you are riding 6 hours aweek with 2 hour ride being your long ride youcan afford to increase your weekly hours by onehour and your long ride by a half an hour eachweek. As your hours increase more time of theweek will be devoted to the long rides than toyour other sessions.

How much is also answered by how much timeyou can afford to train when the hours start tobuild. It is also answered by how your body isresponding to the increase in training. Keep aneye on overtraining. If you don’t feel fully freshat the end of your recovery week it is a sign thatyou are building up to quickly.

How hard? Most of your riding should be donein the 65 – 75% of your maximum heart rate. Amaximum of 30% of your time can be done inthe 75% -85% zone also. First timers and thebuilding up of kilometres phase for theexperienced should stick to this only. Howeverexperienced Paris Brest Paris riders who haveprepared well for the one in 2003 can considersome Strength Endurance and time trial intervalsto improve their time.

Planning for PBPTanya Bosch

Name:_____________________________________________

Address:___________________________________________


Email: ____________________________________________

Did you, between 1 November 2001, and 31 October 2002, complete a 50km, 100km and 200km randonnee? If so, you are eligible forthe Nouveau Series Award. Complete the coupon below and return to Enid Halton, 1A Arthur St, Seaford VIC 3198.

Nouveau Series Award 2001/02

Distance Brevet No. Ride Date

50km

100km

200kmApplications close 31 January 2003. If you don’t have your brevet number just sup-ply the ride date. There is no charge this year. You will receive a cloth patch with theyear embroidered.

Photocopy this coupon if you wish.

Notice to Audax Melbourne RegionMembers

One Day First AidCourse

subsidised by Audax MelbourneRegion.

Melbourne Region is planning to hold aone day first aid course to cover the

basics of first aid and treatment of thetypes of incidents and injuries that we

may encounter whilst out on a ride. Thecourse is an official Red Cross

Accredited First Aid Course. This will beof particular interest to ride organisers

but it should also be useful for thepersonal safety of yourself and your

family.

Participants from Melbourne Regionwill be required to pay only $40.

Normal Cost of this course is $80.Audax Melbourne will pay the balance of

the fee involved. If you are interestedplease call

Bill Jeppesen on 03 9347 0096.

It is planned to hold the course on23 November 2002 BUT we must have atleast ten participants to do the course. For

this reason we must know definitenumbers by 9 November 2002 and

receive the money from you by then.

Don’t miss out. This is an opportunitytoo good to refuse!!!!

Tanya Bosch is a Level 2 Cycling Coach who coached Alethea Morrison at the 95 PBP and LyndaVan Dyk at the 99 PBP. You can contact her on 02 9369 1436, 049 217 974 or by email [email protected]


PBP News in this issue is short and sweet.I am trying to get fit so I am riding more andwriting less.

The most important item of news is thatthe dates for PBP 2003 are now etched inconcrete. PBP commences Monday 18thAugust 2003 (for the 80 & 90 hour groups),Tuesday 19th August (for the 84 hour group)and finishes on Friday 23rd August. You cannow confirm your travel plans. Talking ofwhich Howard Duncan has sold all the roomsat the Holiday Inn. But by all means contacthim just in case there are cancellations or hehas managed to find some otheraccommodations in the surrounding area.

Some of you will have noticed on theRUSA and Audax UK websites aqualification formula, which basically saysthat a super series needs to be completed ina set order according to a set time frame.Please ignore this as it applies to northernhemisphere riders only.

In Australia the qualification periodcommences on 1st November 2002 andfinishes 31st May 2003. There is no set orderin which rides need to be completed. But allrides need to be homologated in France,meaning that once you do your ride, your rideorganiser should send the results offimmediately to avoid any delays in obtainingyour brevet numbers which are required forentry.

It is anticipated that entry forms will bereceived in early to mid May 2003. Thesewill be sent to those who have registered withme on arrival. Do not panic, there is plentyof time. If you are intending to do PBP buthave not yet registered your interest with me,please email me at [email protected] phone me on 03 9314 3815.

In order to arrive at probable quanties ofPBP jerseys can all potential PBP entrantsplease email or phone through the probablequantity of jerseys that they may requirealong with the size. Please assume that thesizing will be on the small side. If you are amedium, go for the large. There is nocommittment to purchase but it will give usan indication of quantities. We will sendorder forms out around December.

I have seen the calendar for the next Audaxyear. There is plenty of opportunity to qualifyfor PBP and to keep up your fitness levels.

So get on your bike and ride, ride, ride!

Each quarter I usually sit at the keyboardwondering what I should write about. I think Inow know how a journalist feels when he isexpected to produce a regular article. Sometimesthe things I put in this column come quickly, othertime the juices stop flowing and I sit and stare ata blank screen. This time inspiration would notcome. Instead I got on the bike and went riding.This usually provides me with some inspiration.This proved no exception.

At the time of writing all regions are puttingtogether the 2002/03 ride calendar. This calendaris particularly important, 2003 is also thequalifying period for PBP. But wait a minute,Audax Australia has over 500 members. In 1999around 70 riders went to PBP. In 2003 we wouldexpect at least this number if not 10 or 20 more.This means that 400 people are not going toFrance. Why then do we focus so heavily every 4years on PBP? Why do we not think aboutBoston-Montreal-Boston or London-Edinburgh-London in the same way? I think the answer isthe atmosphere and history of the ride. PBP is ahuge ride. 3500 riders from all around the worldall with a single purpose. Ride 600km to Brest,then turn around and go back to Paris, within a90 hour time limit.

But I am getting away from my original train ofthought. As a club we need to ensure that theneeds of all riders are met. In framing the calendarwe have tried to ensure that all riders are cateredfor. We also need to ensure that we do not overemphasise PBP to the detriment of other ridesthat are just as worthy. A 50 km ride is just asimportant to a novice rider as a 1200 km PBP isto those with more kilometres in the legs.

I often go in to work on Monday and get thequestion, “How far did you ride over theweekend?” Usually the answer floors thequestioner. I need to explain that every thing isrelative. My first ride many years ago was astruggle to go around the block. These days theblock has gotten bigger but each time I go for aride it is a challenge.

In a round about way I am saying that we needto offer support to the new riders among us, weneed to recognize that the goals of a new rideralthough not as ambitious as those moreexperienced are nevertheless just as important.

So in this PBP year be careful not to overwhelmthe newer riders. Help them achieve their goals,and in doing so we will continue to develop theculture of Audax Australia of being a club thatcares and helps people achieve their ridingambitions.

Also in this issue is your membership renewal.Regrettably the fees have gone up due to a higherinsurance premium payable by the Club.

Presidents PedalsHans Dusink

Club Jersey CompetitionThe deadline for the previously advertised

competition to create a new Australian Audaxjersey has been extended to November 15th.There have been a number of excellent entriesreceived to date. However, in order for allmembers to clearly see the designs created, theyneed to be submitted in a way which will allowpublishing in Checkpoint and on the Club’swebsite.

To this end, any designs need to be submittedeither:

(a) electronically (JPG, TIF, EPS and PDFformats are suitable), or

(b) by colour drawing, not using pencil orcrayon. Recommended is texta and/or the

use of coloured paper/cardboard.

This is to allow scanning and reproduction witha fair degree of accuracy.

All colours need to be physically shown in thedesign, not labelled.

Note: The designs must be originals, notdesigns already commercially available.

Should you require further details on submittingan entry please contact Checkpoint Editor, Patrickvan Dyk by email at [email protected] at PO Box 12144, A’Beckett St, MelbourneVIC 8006.

The entries should be submitted to myself, byemail at [email protected] or post to theabove address.

Until I see you on the road somewhere.

Safe Cycling

PBP NewsHans Dusink


Chat:Buying a bikeEdited snippets from theAudax-Oz email chat-list,for the benefit of memberswithout email access.

Hi everyone,

I just joined Audax a few months ago at theAlpine ride in Bright (which I did on my mountainbike!) and now I want to get a good road bike forAround the Bay.

Can anyone recommend a good road bike forless than $2,000? And probably more important,can you recommend a good bike shop to be fittedproperly at. I’m very keen to have it sized andadjusted properly, as I know that can make allthe difference in the world.

Thank you!

Daniel

It is important to realise that bike fit is not ascience, and that one is always “shooting at amoving target.” i.e., your position will changeover time.

Try to get close, and make sure some adjustmentis possible! Too steep a seat angle is very hard tocompensate for.

Stephen

Daniel

You may find it difficult to find a suitablelightweight Audax or road touring bike “off thepeg” for less than $2000. In this price rangeyou’ll find aluminium racing bikes (by Trek,Giant, Avanti, etc). Generally these bikes don’tcome with fittings for a carrier rack or have atriple crank set to help cope better with hilly rideslike the Alpine Classic (though there has been alot of debate on this list re the ‘double vs triple’gearing issue). You may also have to considerwhether they are compliant enough for riding longdistances on less than smooth tarmac.

Hope this helps.

Greg

I have two steel alloy bikes with Columbustubing (both custom built) that I use for longdistance riding, one a ‘racing’ bike with a doublecrankset (& no rack mounts) & the other a roadtouring bike with a triple (& rackmounts). Having arranged a custom built bike 3times in the last decade or so, I would suggestthis be investigated with Ivanhoe Cycles or othersimilarly oriented bike shops like Christies andCecil Walker Cycles.

It may still be possible to get a decent Audax /road touring bike with a lower range Shimanogroupset at somewhere close (ie, within a hundreddollars or two) to $2000. About 3 years I hadone built for my then partner for just over $2000with Columbus SL tubing and Shimano RSX /105. Christies say their custom built bikes startat $2500 - you could test this to see if they can golower with alternative components, etc. Steelalloy tubing brands to look for at this price rangewould be:

Reynolds 531C (ie, ‘Competition’) or 531ST(ie, ‘super tourist’);

Columbus SL.

One last comment relevant to Melbourne(though I don’t live there). I noticed on the CecilWalker Cycles website that they offer a custombuilt Reynolds 531C frame for $715 (freightfree). They’ve recently put up the price - it was$600 last time I looked.

After doing some research re desirablecomponents and see what Cecil Walker hasavailable, you could get a quote from them abouta full build with Shimano components from thelow end of the range, hand built wheels, rackmounts, triple crank set (if desired), etc. I’vestopped by the shop many times when inMelbourne for work, and found that one of theirstaff members is an Audax enthusiast.

Greg

Daniel,

Almost four years ago I was in a similar positionto yourself, had visited all the bike shops & gotdiffering advice & opinions from many. Alsofound those just “pushing” a particular brand ofbike. Eventually I determined that I wanted a steelalloy frame and a triple ring set. I found myselfat Ivanhoe Cycles on Heidelberg Rd, Ivanhoe.Whilst they had a bike that I liked very much itonly had a double ring set, no problems for themthey fitted a triple set for me. Additionally as Iwanted the bike as a tourer and, not being amasochist myself, I like to keep dry, theycustomised a set of lightweight splash guardsfront and rear.

The end result is a bike I am still very happywith and I am happy to recommend Ivanhoecycles, not even sure if they are still there as I amnow in NSW, but Kaye Frank & her staff did awonderful job for me.

Steve

I think Stephen’s suggestion re steel alloy bikeswas very helpful. Unfortunately it’s unusualto see a factory-built bike with a steel alloy tubingin bike shops these days, except at the low (&heavy) end of the market or at the high(expensive) end. For example, there’s a reviewin July/August “Bicycling Australia” of a ScapinEOS3 racing bike with Columbus Nivacrom, butthis costs $2,400 frame only or $5,690 fully builtwith Campag Centaur groupset.

I just looked through the road bike section ofthe Bicycling Australia ‘Buyers Guide’ for2002. The Scapin bike is listed there, but the onlyother factory built steel alloy bikes are theLeMond range, starting at $4299, one by Avanti(‘Edge’) at $800 and one by Classic Bikes(‘Pursuit Pro’) at $699. Bikes with steel alloytubing by Paul Hillbrick (no prices avail) andKerry Hopkins (starting at $2969) are listed, butthese are really custom builds at the expensiveend. Otherwise it’s aluminium, carbon fibre ortitanium.


“Training” in FranceCharlie Lloyd

The start/finish of PBP at St-Quentin-en-Yvelines is well served by the suburban railnetwork.

In the Paris region you can take bikes on theRER (Regional Network) trains outside peakhours (6.30-9 am and 4.30-7pm, Monday-Friday). If the bike is boxed or bagged you cantake it anytime.

Trains on the RER system now run from Charlesde Gaulle airport (line B) through to St-Quentin-en-Yvelines (line C) with one change at St-Michel/Notre-Dame. This is not the fastest routebut has least changes and less hassle. It takesabout 90 to 120 minutes.

Bikes are not allowed on the Metro and it isdifficult with lots of luggage. There are quickertrains to St.Quentin from the mainline station atMontparnasse.

St.Quentin station is in the town centre about1km from the Holiday Inn hotel and the campingsite. There is a map in English at:

www.euriware.fr/Webeuriware/docs/plan_st-quentin_anglais.pdf

There are links to maps of the RER, Metro,Airport links etc. at:

www.ratp.fr/ParisVisite/Eng/Pla_q/f_pla.htm

There are a couple of links to St.Quentin mapson my web page:-

http://now.at/my.PBP

Training it to Paris from other parts of Franceor Europe can be trickier. For TGV fans thenearest station is Massy-Palaiseau on theInterconnexion (Paris by-pass) line, take the RERline to Versailles and change for St.Quentin. TheTGV central Paris stations also link to the RERlines. TGV bookings open two months in advanceand are sold out very quickly, sometimes theyhave cheap deals on the less popular services.

In TGV trains and on Corail coaches, you maytake your bike in the TGV luggage racks and onthe wide vestibules of Corail coaches. These arethe high speed (300km/h+) trains. The size limitfor the luggage racks is 120x90 cm. For my bikethat meant both wheels out, mudguards andpannier rack off, seat right down, handlebarsdown and turned around. The bike and wheelsmust be in a bag or wrapped up. I improvisedwith a nylon cover and loads of cardboard andmasking tape from a hardware store.

The following information on bikes and the French Railways was collected aspart of the Appendix of the PBP 1999 Survey. Charlie has kindly updated theinformation within the last month for the benefit of those heading to France in2003.

On the other trains your bike goes “ready toride”. About one in three or four services aremarked in the timetables to carry bikes free ofcharge. On the regional trains it is worth askingthe guard if you can get your bike on, even if it isnot a designated bike carrying service. All theovernight sleeper trains in France now carry bikes“ready to ride”, but there are fewer of theseservices as the high-speed network is extended.

On the Eurostar (TGV-ish) services fromLondon the rules are slightly different and no onecan give you a straight explanation. Going fromLondon they try to make you use their totallyinadequate freight service which only goes toParis, takes a couple of days and costs over 20pounds.

In practice anyone with a bike wrapped to SNCF(French) standards and prepared to ignore thewhinging staff at Waterloo will get their bike onthe train. (Don’t ask them about the four bicyclehooks in every baggage compartment!! )

Charlie can be contacted by email [email protected]

Prepare for France - Ride in New Zealand!Ride in New Zealand!Ride in New Zealand!Ride in New Zealand!Ride in New Zealand!Members will see a new event listed in the forthcoming Audax

calendar, which will be held in New Zealand on Saturday 30 November2002. This event will be a 300km Paris-Brest-Paris qualifier and is anideal event for those contemplating PBP next year. Treat it as a testrun for travelling to France - packing your gear and bike, arriving in aforeign country (well, use your imagination a bit too!), riding onunfamiliar roads with big crowds, and riding during darkness.

The Lake Taupo Cycle Challenge is one of New Zealand’s mostpopular sporting events with over 6,500 riders participating in 2001 inseveral categories, including the 320km distance which in 2003 is anofficial PBP qualifier.

At the finish there is a carnival atmosphere with live music, plenty ofmasseurs and a huge licensed marquee serving drinks and food. The

Melbourne RegionFirst-Aid Courses

Register now!see page 6 for details.

ride starts at 1.30am so get your lights into gear! Altitude gain is2700 metres.

Entry - All entries must be made to the Lake Taupo Cycle Challengeorganisers. Enter on-line or download a form fromwww.cyclechallenge.org.nz, or email [email protected] cost of entry is NZ$55 (about A$47). Entrants must also contactGarry Armsworth to ensure that a brevet card is prepared for them.

For information on Taupo, travel, accommodation and more visitwww.laketauponz.com or contact Garry in Sydney on 02 9416 7462before 9.30pm weekdays or by email at [email protected]. Thereare also many other Audax rides in New Zealand next year: contactJeremy Christmas at P.O.Box 6172 Whaka, Rotorua; phone +64 7345 3236 (home) or mobile +64 25 412429.


Loop the BorderMaria Matuszek

Though not an Audax ride, the following account is of a pleasant and very hillycycling trip my husband Alan Dunn and I did from June 22nd to June 30th, 2002.It’s a great break in the middle of winter and keeps us motivated and reasonablyfit as we await the summer months.

A glance at the guide book and our minds were set,We took up the challenge to ride our biggest hills yet.To Queensland we headed, a tour without the car,For the Border Loop ride in Lonely Planet’s ‘Cycling Australia’.

With touring bikes, panniers and rack bags we landedAnd wobbled out of Brisbane Airport, we certainly didn’t feel stranded.Citytrain to Robina, towards Springbrook we rodeRewarded by views and Devonshire teas, despite the heavy load.

Descent into Numinbah Valley, the road winding through farmland,Brief halt at ‘Natural Bridge’, the scenery was grand.Border gate fast approaching, hello New South Wales,We zoomed into Murwillumbah, the wind on our tails.

Sugar cane, banana fields, then the rural Tweed Valley,Mt Warning ahead, we have no time to dally,Bicycles temporarily abandoned, a hefty ascent,Scrambling over rocks and bush turkeys, to Mt Warning summit we went.

Next day, past Nimbin’s hippy culture we pedalled,Past ‘rainbow’ shops, past combie vans, past hitchhikers stalled.Long climbs mixed with gravel, pretty scenery distracting,Kyogle and dinner, moonlit pastures attracting.

Chasing the train line, meandering along the marked route we’re late,Round the corner, we’ve made it to see the kookaburra catch the snake.Continuing along the stunning Lions Tourist Road,Border rail loop lookout, train approaching we’re told.

Pedal up over into Queensland, welcoming cows at the junction,Cameras clicking, sunscreen melting and monetary donation.Birds twittering, butterflies fluttering, farewell Border Ranges National Park,And onto our next destination, before it gets dark.

Running Creek Road and then friendly Rathdowney,Captain Logan lookout for a view is a must see.Next day onto Beaudesert, for coffee and cake,And then Mt Tamborine, another 500 m climb we make.

‘Eucalyptus grandis’, wineries, galleries and cafes we pass,‘Teddies on Tamborine’ wave us on as we attempt to rest on the grass.Traffic lights on the plateau, down the narrow Goat Track we zoom,Into the village of Canungra, to book into a motel room.

Another day dawning, more blue skies overhead.Beautifully graded climb to Green Mountains, the wallabies lead.Emerald dairy fields, sweeping corners, the rainforest shadow,Tree-top walk amongst the canopy, the forest floor is so low.

Quick visit at Gran O’Reilly’s, before we depart,Continual glance at the view as down the mountain we dart.And on to Nerang, it’s the end of our adventure,But with us we take fond memories and the photos we capture.

And so it’s the end of our week-long trip.We are proud of our achievement and the fact we are fit.We return back to Sydney, challenge accomplished, a team!And of our next itinerary, we now continue to dream.

Don’t keep drivers in the dark; wear light coloured clothing at night.


How long have you been riding a bike?I think I was 4 or 5 when I managed to ride my

father’s 28 inch Malvern Star (with my right legunder the top tube, which produced a very greasyright calf). I continued to ride this single speed,back-pedal brake bike until I was 17.

How long have you been involved withAudax and how did you get involved?

I entered my first Audax ride in January 1989,a 200km event starting at 3pm from BanyoRailway Station. I had a dynamo light set whichannoyed everybody with its continuous squeak(it had reached its use-by date).

Have you always been a keen cyclist?I have always been a keen bicycle commuter.

All through school, I would ride wherever Iwanted to go.

What can you remember about your firstAudax ride?

When I left the first checkpoint, I realised itwasn’t a 200km ride; it was four 50km rides.However, I did find the final 30km prettydifficult. I managed to stay with the leadingbunch and the experienced riders really nursedthe novices along. About 10 of us finishedtogether. I really enjoyed the camaraderie.

What can you remember about your worstAudax ride?

It is too recent to talk about. I abandoned a600km less than 2 weeks ago - my firstabandonment. I didn’t enjoy riding in the rainand wind right through the night, but I reallyregret pulling out.

Do you have a favourite ride?Yes, it’s a 300km route that starts from Banyo.

There is some beautiful scenery around Mt Mee,Kilcoy and Peachester. The last couple of stagesare pretty flat.

Do you have plans to complete a superseries?

I certainly plan to complete a super series nextyear, whether I intend to go to Paris or not. Iusually support the 400km so haven’t completedone previously.

Are there other goals you’d like to achieve?A colleague did his first PBP at age 62 so it is

certainly in the back of my mind. I enjoyed myonly Fleche Opperman and intend forming ateam for this year.

Tell us about your bike.It is a van Werkhoven (no longer in business)

with Reynolds 531 tubing that was built for me.It is now 12 years old and is wearing out. I havemuch of the original Shimano 105 gear so amnot running SDI gears yet.

Any pet hates?I don’t like riding on highways.

What do you like to eat on long rides?I really appreciate supported rides because of

the variety and quantity of food available. If theyhave bananas I am happy.

Rider Profile Vaughan Kippers

How do you prepare for the rides in terms oftraining/eating?

Regular commuting is my main training. I don’tdo enough longer rides on weekends. I just eat alot (too much!).

Do you think the longer rides require mentalpreparation or just physical?

I think I’m now convinced that longer rides aremore mental than physical. I think I have learnta lot about mental preparation and attitude frommy recent abandonment. As a colleague says:“What doesn’t kill you, makes you stronger”.

What are your other interests besidescycling?

I enjoy photography. I haven’t worked out howto combine Audax riding with photography. Ioften intend driving some of the Audax routesto take photos of the scenery (but never do). Mywhole family are Brisbane Lions members so Iattend most of their home AFL matches, butAudax rides take priority, to the amazement ofmy family.

Vaughan Kippers is a fifty year old University Lecturer from Brisbane. Married with a son andtwo daughters, he is also the Queensland Audax Correspondent. Vaughan shares his Audaxsecrets with members.

NSW Fleche OppermanIf you’re quick you could still be lucky enough to be riding the Fleche

Opperman with a Dapto, NSW finish on the 9th & 10th November.

Contact Henry Boardman (02) 4261 2929 or email him [email protected] Be quick!

Riders wanting to finish in other states should contact their StateCorrespondent (see back cover) to check if places are available.

Christmas in Sydney

Come and join the Audax Sydney Region for their Christmas Partyand PBP update on Saturday 30 November 2002.

The venue: Rossini’s Restaurant, Circular Quay. Includes surpriseguest speakers.

Contact Mal Rogers 02 9402 7798 or [email protected] tobook. Get in quick.


Classification traditionally has been basedaccording to chemical structure. Simplecarbohydrates are monosaccharides (1 unit) suchas glucose, fructose (fruit sugar) and galactose.Disaccharides (2 monosaccharide units) aresucrose (table sugar), lactose (milk sugar) andmaltose. Oligosaccharides (3-20 units) arecommonly vegetable sugars. The more complexlarge molecules are the polysaccharides (>20-1000’s units) and include starch and fibre. Thissimplistic division of carbohydrate into thecategories of simple and complex has lead to somemisconceptions about the very real effect of thesecarbohydrates upon digestion, with all simplecarbohydrates previously thought to evoke largeand rapid excursions of blood sugar (glucose)levels on ingestion (a rapid blood sugar risefollowed by a greater fall). Conversely, thedigestion of all complex carbohydrates wasthought to be slower, producing a flatter and moresustained blood glucose and insulin response totheir ingestion.

After digestion, sugar in our bodies is in theform of glucose in the blood and glycogen in liverand muscle. Blood glucose levels rise and peakwithin 15-30 minutes following a meal containingcarbohydrate. In response, insulin is released fromthe pancreas, promoting the delivery of glucoseto either the skeletal muscle or the liver, where itis stored as glycogen. Initial research by aCanadian group headed by David Jenkins in theearly 1980s, together with continual studies byJennie Brand-Miller ’s group at SydneyUniveristy, has now led to the concept of theglycaemic index, which is a ranking ofcarbohydrate-rich foodstuffs based on their actualand overall effects on postprandial (postconsumption) blood glucose levels (Brand-Milleret al, 2002). It was found that in reality, bloodglucose response varies from that predicted by

the ‘simple’ versus ‘complex’ model. Severalcarbohydrate-rich foods containingpredominantly simple sugars (for example fruitand sweetened dairy products) produce a flattenedblood glucose response curve when ingested,while other foods containing predominantlycomplex carbohydrates (for example bread andpotatoes) produce a high and very rapid bloodsugar response. Glucose itself produces a veryrapid blood sugar response and is commonly usedas a reference against which other foods are tested.

For official registration of a food’s G.I., the foodis commonly tested in 8-10 subjects which havefasted overnight. Each is fed a portion of foodwhich contains 50 grams of carbohydrate. Finger-prick blood samples are collected and tested every15 minutes for a total of 2 hours followingingestion of the food item. On a separate occasion,

the blood glucose response to the reference foodof 50 grams pure glucose is also tested. Thus eachsubject provides researchers with an internalstandard control. The final G.I. of the test food isthe total area under the curve (AUC) of the testfood expressed as a percentage of the AUC ofthe reference glucose.

G.I = blood glucose AUC after 50 gramcarbohydrate in test food, divided by bloodglucose AUC after 50 gram carbohydrate inreference food multiplied by 100.

Therefore, it can be seen that spaghetti producesa blood glucose rise which is 41% of themagnitude seen if a similar portion (50 grams)of glucose was consumed (Figure 1). Somelaboratories are increasingly using white bread

Current carbohydrate recommendationsfor endurance exercisePART 1 in a series – The Glycaemic IndexMaria Matuszek

The right carbohydrate type and quantity undoubtedly will make an important contribution to the success of an athlete’sendurance fitness capacity. There is a huge variety of carbohydrate-rich food available and it is important to realize thatcarbohydrate-rich does not always coincide with a food being nutritious. You need to therefore be wise in your food choiceas many foods are both high in carbohydrate and fat content.

In addition to the wide variety of foods available, the terminology surrounding the world of carbohydrates can be veryconfusing. The following article is the first in a series which in total will attempt to summarise current carbohydrateclassifications and current recommendations of carbohydrate type and quantity adequate for consumption during maintenanceof an endurance training schedule. Consideration is also given to these parameters immediately pre-, during and followingan important competition event. This first article will introduce current carbohydrate classification and describes themethodology adopted to determine carbohydrate ranking.


as a reference food as they feel it is a moreadequate example of an individual’s response toa ‘real’ food, rather than simply using a glucosesolution. As 50 grams of the carbohydrate in whitebread produces 70% of the blood glucoseresponse seen after 50 grams of glucose (Figure2), a conversion factor of 1.4 (i.e. 100/70) is usedto compare results where white bread has beenused as a standard. Thus most data tables willeventually express the final adjusted G.I. factorstandardized against glucose.

G.I. ranges are low (below 55), intermediate(between 55 and 70) and high (more than 70). Ithas been found that the G.I. has acceptablereproducibility within and between individualsand can also be applied to a mixed meal (Woleverand Jenkins, 1986). Table 1 lists some low,intermediate and high G.I. foods. Factors whichaffect a food’s G.I. include the degree of starchgelatinisation (water and heat expand starchgranules during cooking which burst and are thenmore quickly digested), particle size (smallerground particles are more easily digested), fibre(slows food passage down and decreases G.I.) andacidity and fats (both slow gastric emptying anddecrease G.I.). In addition the amylose toamylopectin ratio is important. Amylose is astraight chain carbohydrate molecule tightlystructured and more slowly digested than thebranched and ‘loosely’ structured amylopectin.Thus foods with more amylopectin in their starchhave higher G.I factors (for example Calrose rice)compared to the slowly digesting Basmati ricewith a higher percentage of amylose. As acombination of all of these factors play a role inthe ‘digestablility’ of a carbohydrate, the G.I.factor of each food must be tested in a laboratoryand cannot be predicted.

In Australia, a food packaging symbol wasrecently launched to illustrate that the food has

References

Brand-Miller et al (2002). The G.I. factor. Hodder;Sydney.

Burke LM et al (1998) Int J Sports Nutr 8, 401-415.

Wolever and Jenkins (1986) Am J Clin Nutr 43, 167-172.

Maria Matuszek is currently lecturing at ACUNational (North Sydney) in the areas of exercisephysiology and nutrition. Research interests include theeffect of exercise on the cardiovascular system in clinicalmanagement, and the impact of carbohydrate digestionin populations of varying fitness.

Food G.I. (glucose = 100)High G.I. (>70)Cornflakes 84Cocopops 77Instant mashed potato 83Parsnip 97Gatorade 78Jelly beans 80Scones 92Pumpkin 75Bagel 72Rye bread 76Kellogg’s Sultana bran 73Broad beans 79Corn chips 72Lucozade 95Lamington 87Watermelon 72Roll upsTM fruit 99Calrose rice 87

Food G.I. (glucose = 100) Intermediate G.I. (55-70)

Oat bran 55Muesli cereal (untoasted) 56Blueberty muffin (cake style 59Soft drink (Fanta) 68Basmati rice 58Arrowroot biscuit 69Jatz 55Gnocchi 68Weetbix 69White bread 70Wholemeal bread 69Honey 58Sultanas 56Power bar (chocolate) 58Sucrose 65Popcorn 55Pea soup 66Pineapple 66

Food G.I. (glucose = 100)Low G.I. (<55)Mixed grain bread 43All bran 42Milk, skim 32Flavoured yoghurt 23Chocolate 42Banana 55Apple 38Orange 44Pear 38Pasta, fettucini 32Baked beans 48Kidney beans 27Red lentils 26Fructose 23Orange juice 46Porridge 42Sweet potato 54Ice cream, low fat 50

Table 1. Examples of the glycaemic index of carbohydrate-rich foods.

Source: Brand-Miller et al (2002)

been glycaemic index tested and is designed totell shoppers the G.I. rating of a variety of foodsin supermarkets. As foods with low G.I. indicesare broken down slowly by the digestive system,this has important implications in the clinicalprevention and management of diabetes andobesity. In diabetes, slow glucose release preventscontinual insulin surges and a resultant reductionin an individual’s sensitivity to this important

hormone. In weight control, moderate bloodglucose levels will promote an individual’s useof fats as a fuel. In establishing an eating plan, itis important to remember though, that the G.I.factor is a ranking based on a similar amount ofcarbohydrate (grams) comparing twocarbohydrate-rich foods. What does need to betaken into account is that changing the quantityof food eaten changes the actual glycaemic effectof that food in the body. Therefore, we can eatless of a high G.I. food or more of a low G.I. foodand end up with the same blood sugar response.

The continuation in this series will describe theapplication of the G.I. to endurance sports and sportperformance. Manipulating the G.I. of the diet hasimportant implications for the training diet, the pre-event meal, food during the event and in recovery(Burke et al, 1998). In addition, carbohydratequantity recommendations for those engaged inendurance events will be addressed.


100,000 kmChallengeSue Attreed

Can anyone better this, and prove it?

Just recently my trusty black Cannondaletouring bike AND my computer reached theircycling milestone of 100,000km (well 99,999kmactually, as there are no more digits, but I reckonthat’s close enough).

The two are just over 10 years old and havebeen together, inseparable, since birth (the rideris just a bit older). Yes, the computer has requireda few battery changes in that time, but luckilyhas an exceptional memory.

This hasn’t just been accomplished riding tochurch on Sundays either. The dynamic duo havecompleted many events, including Sydney to theGong (and back), Around the Bay in a Day, theAudax Alpine Classic (200km), a couple ofAudax Super Randonneur series (200, 300, 400and 600 km rides) and the epic Audax Paris-Brest-Paris (1200km).

They have also toured, fully laden, extensivelythroughout Australia and NZ together, alongroutes such as Brisbane to Sydney and Melbourneto Sydney the scenic way and circumnavigatedTasmania and the South Island of New Zealand.

They have travelled the world together, ridingthe length of the Rocky Mountains, over passesup to 12500ft, and across the Navajo/MonumentValley Desert in the USA. In Europe they havetraversed both the European Alps, including anascent of the infamous Alpe d’Huez, and thePyrenees Mountains, completing “RaidPyrenean” (780km and 28 passes) in 9 days, fullyladen.

Perhaps their most impressive achievementthough is braving the Sydney traffic daily,commuting with me 20km each way to work andback.

They tell me the first 100,000km are the hardest.

A

A supported cycling tour of the best of France.Le Grand Randonnee is a 15 day tour specially designed for cyclists who areplanning to ride or support the Paris Brest Paris next year. The tour will exploresome of the more interesting corners of France including a climb over thelegendary Mont Ventoux. The tour will end at St Quentin en Yvelines on theSaturday before the PBP. A coach with specially designed bicycle trailer willtransport you and your beloved machine over the longer distances, andtransport your luggage each day to our hotel for the evening stop. Each day willhave ride options between 50 and 120km, however if you wish to extend yourriding there will be plenty of quiet back roads to explore. If you have a non-riding partner, or a partner who does not wish to cycle the full distance, theycan travel in our coach and meet you at a pre-arranged lunch stop. Theemphasis is on flexibility – ride as much or as little as you want ! We havedesigned our tour so that non-cycling partners will be well catered for, withplenty of sightseeing and the opportunity to meet up with riders along the route.

��Day 1. We meet in Paris at a central hotel where there will be a quick orientationtour of Paris and a chance to meet your fellow travellers.Day 2 – 3. From Paris our coach travels to Auxerre in Burgundy, from where twodays will be spent cycling through the vineyards and forests of this beautiful region,including a night in the UNESCO listed town of Vezelay.Day 3 – 6. From Burgundy we travel to Cavaillon in Provence where we spend 3days cycling through the scenic Luberon and following the wheels of the Tour deFrance riders over Mont Ventoux. Our Provence adventure ends in Avignon withplenty of time to explore this beautiful city.Day 7 – 11. From Avignon we travel via Pont du Gard to Cahors in the Dordogne.We spend four days cycling this beautiful region along the Lot river valley. Ournights are spent in enchanting cliff top villages such as Rocamadour and Les Eyziesde Tayac. On our rest day we include an optional excursion by our coach to the cityof Bordeaux.Day 12 – 14. We travel via the Loire Valley to the walled city of St Malo on theBrittany coast. Here we spend 2 leisurely days cycling via magnificent Mont StMichel to Fougeres, an ancient walled city that is on the PBP route.Day 15. Our last day is spent travelling through the lush countryside of Normandy,with a lunch stop in the city of Chartres, to St Quentin en Yvelines where you willbe taken to your hotel with plenty of time to prepare for the PBP.

��

� Transport by modern air conditioned coach with cycle trailer� 14 nights accommodation in centrally located, cycle friendly hotels� Breakfast daily and 8 evening meals of regional cuisine� Airport transfer in Paris� Comprehensive route guide daily

For more details please contact:Howard Duncan: Tel: 03 9676 2777 (BH) email: [email protected] Curtis: Tel: 03 9569 5233 (AH) email: [email protected]

��

��

Paris

Burgundy

Provence

Brittany

Dordogne


PBP 2003 - Participant WatchIn a special 4 part series, we follow 5 riders who are planning for PBP 2003. Each issue Checkpoint will keep youup to date with their plans, progress and attitude towards the big event. Compare your own progress, gatherideas, and learn from others as the most prestigious event on the Audax calendar draws ever closer.

With less than 12 months to PBP, whatpreparation have you done so far?

Not as much training as I would like to havedone in winter. Will be building up now with dailyrides during the week and longer rides at theweekend. Have seen the PBP video, talked toseveral PBP’ers, read several web sites on longdistance riding re nutrition and training and hopeto put this into practice.

Gillian Helyar is a 53 year old Physiotherapist from Wagga Wagga, in countryNew South Wales. Gillian has not attempted PBP before and has achieved 375kmas her longest ever ride.

Apart from riding for her transport needs, Gillian has been riding for about 10years and has previously travelled overseas.


Over the past couple of years my husband (afirst time trier also) and I have been reading aboutthe event, and talking to people about it. We rideregularly, but not much more than 120km perweek. We intend to train in tandem and to ridePBP together.

We are now starting our preparation, and havejust done our first 100km training ride. We havealso plotted out some rides up to the next FlecheOpperman which we would like to do as a 425kmwith 400km before a significant rest. This willgive us more experience of riding into the night,as well as building more padding on the bottomand endurance in the legs.

We have checked the US website for extrainformation. We are sorting out accommodationaround the start/finish at present.

DavidStevenson

David Stevenson is a 51 year old Computer Programmer from Kiama, on theSouth Coast of New South Wales. He has not previously attempted PBP anddescribes himself as a nervous first-timer!

The longest distance he has ridden is 360km on the Fleche Opperman in 2001.Apart from riding his bike to school as a youngster, he has been riding for around

20 years, 12 of which were seriouscycling.

He has travelled extensively around theglobe to USA twice, UK, New Zealand,Fiji and in 1999 he cycled half wayaround Ireland.

What are your travel plans pre and postPBP?

I will be going to Paris a bit more than a weekbefore PBP to do some training with my brotherBarry and get used to riding on the opposite sideof the road. My wife Sandy will be coming overfor the end of the ride and then we will be havinga holiday after the ride in France and Ireland.

Why are you doing PBP?

I am doing PBP to prove to myself that I can doit. It will be a “once in a life time” experience tome. I will probably bore Sandy to distraction withthe ride stories but it will give me greatsatisfaction to accomplish the feat.

Which start group have you decided to join,and are you aiming for a specific finishing timeor will you be happy just to finish the event?

I will be starting in the 90 hour group with mybrother Barry. He is a better rider than I am butwe hope to at least start together. We are aimingfor an 80 hour finish time, mainly to giveourselves 10 hours in case we experiencedifficulties. I am entering PBP to finish in the besttime I can. The ride is important to me personallyso I want to do the best time possible.

GillianHelyar


We will stay away as long as we want/havefunds for/are fit for - after PBP! We don’t knowexactly how long we will stay in France - one ofthe joys of unlimited time is to NOT have to planevery next move. We will probably travel withjust the two of us most of the time, but hopefullywith others at times.


It fits in nicely with my husband’s retirement, andwill really get us fit for travelling the world by bike!It’s a challenge that I don’t know whether I canmeet, but want to give it a good try - it still seemsimpossible but hopefully the qualifying rides willhelp to sort out some of that (one way or the other)!It will give me enormous satisfaction to “breakanother personal barrier” if I can do it.


I aim just to finish and will be perfectly thrilledif I do. I want to allow the maximum time tomaximise my chances, but wish I felt confidentenough to start at a more “civilised” time.


Ian Peak lives in the Adelaide seaside suburb of Henley Beach, South Australia.Formerly a Social Worker, 56 year old Ian is now employed as an Industrial Officerfor a Public Service Union.

Ian successfully completed PBP in1999 and is going back for more in2003. Apart from the 1200km PBP in1999, Ian has also ridden a 1000kmevent in 2001, from Adelaide toMelbourne.

He has been riding a bike for around12 years and has previously travelledabroad.


I haven’t started specific training yet. I amaware that I need to ride regurlarly to keep up mystamina. I ride to work everyday, a distance of26km, and I usually do a Tuesday night ride ofabout 40km. On Thursday nights I do what I calla 30/30, being a 30km ride along the beach frontmaintaining an average speed of 30km/h.

Peter Martin is a sixty year old retired Architect from Melbourne, Victoria.Peter has finished two previous PBP’s; in 1995 and in 1999. His longest distanceridden has been on these two rides as well as on the Great Southern Randonnee inAustralia. He has been riding a bike for 12 years, with his first Audax ride in1992, a 200km event. He has previously travelled overseas.

With less than 12 months to PBP, what preparation have you done so far?

I have started training. I have set targets of 16,000km, 24 Audax brevets and 2 to 3 Super Series forthis calendar year. Additionally I walk with my wife Maree 5 x 4km / week.

Is all this necessary? No. But come the main event it will help make the ride, and sight seeing, easier.This time I’ll try to qualify ASAP and not get cornered into having to complete a 600km qualifier inatrocious weather as happened to me in 1999; training just goes backward that way.

Right now, I have not planned any other training such as gymnasium, weights, spinning or bicycletouring. All have good reports. Later on I hope to trial alternatives for lighting, clothing, food andcarrying gear. And if I decide to ‘go for time’ I’ll get serious about checkpoint and sleep management.


In ’95 I spent 5 weeks in France. This includeda ‘training camp’ in Normandy. In one week werode 700km, picnicked, played world series 500,sampled the local red and cider, and biked twiceto dinner in a nearby village. An unforgettabletime!

In ’99 Maree and I spent 11 weeks away; 4 ofthese in France, -the first two weeks in Lisieux,Normandy, and the Novotel Hotel at St Quentinen Yvelines near the ride start. At Lisieux wetravelled separately on alternate days.

Thus I could cycle (Maree doesn’t) the 16km tothe ‘training camps’ at La Croupte and LePressoir des Tendres at Torduet and join the otherAussies on two 200km brevets.

2003 ? For a while I drooled over a shared bargecanal trip with bikes aboard in the two weeks priorto PBP! I’ll wait and see.

IanPeak

I also do a ride on the weekend. This year Ihave been playing lacrosse so have done lesscycling. Next year I won’t play lacrosse becauseof concern of injury and because I am about 20years past a sensible retirement age anyway.


At this stage I plan to spend about 3 monthsoverseas. The tentative plan before PBP is tofollow some of the Tour De France, do a ride inthe Pyrenees & then the training camp.

A month after PBP will be spent with family inScotland.


At Brest in 1999 I said to myself, “rememberhow bad you feel now, don’t get overtaken withthe euphoria if you finish. Never do this again.”

Unfortunately I haven’t taken this advice.

I’m doing it because I like the challenge, thepreparation, and riding the Super Series to qualify.


After ’99 I decided to ride shorter distances onlyand get a life! But in a moment of insanity I laiddown the challenge to my brother Greg, - ‘If you’llride it, I’ll ride it!’ And now I’m booked into Paris2003!

What do I hope to get out of it? Can’t reallysay. When I first heard of PBP it seized me and Ipursued it with a passion. And then when you’veexperienced the excitement of the start, the cheersof ‘Bravo!’, ‘Courage!’ along the way even lateat night; the hospitality of the locals who freelyoffer you coffee, water, cakes, crepes and lollies;and when you’ve experienced the sublime prideof achievement at the finish, you may notimmediately think of returning, but later, like me,you just might!


I haven’t decided yet how to approach this ridewhose participants on the one hand strive to bethe first back and on the other hand, the last back!I’ll see how the training goes. In ’95 and ’99 Irode for time and finished mid field amongst theAussies, and yes it was important to me to give itmy best shot.

Start time? Definitively not 8pm (80 hr.)They’re crazy from the start so that I could notrely on much pack assistance from them! Nowthat I’ve achieved NTP status (oooh! nothing toprove?) I’m tempted with the 5am start (84 hr).It’s advantage is the possibility of more sleep priorand the 7 hr start separation from the 10pm start(90 hr) means a little less crowding at the earlycheckpoints.

continued overleaf...

PeterMartin


I like the camarderie of the event, and it’s sucha unique experience. I realize though, that I’llnever be able to replicate the experience offinishing the first time.

Which start group have you decided tojoin, and are you aiming for a specific finishingtime or will you be happy just to finish theevent?

I’m happy just to finish the event.

I did it in about 88 hours 15 minutes last time,and was well within myself. I felt then that I couldhave done another 200km. I would this time liketo get a bit ahead of time to have more sleep andenjoy myself.

I was anxious on the last day, Friday morning,with about 150km to go. The experience is sogood I’d like to spend a bit more time in cafes onthe road.

GarryArmsworth


I started training the last week of July. I’vebeen getting fitness coaching for about 6months of each year for the last two years froma professional triathlete/coach. I’ll be makingfull use of my coach’s services for PBP. I’vestarted my program off with an easy workload– two one hour sessions on the mag trainereach week, a longer ride on the weekend onthe road (3 to 3½ hours) and I commute towork by bike as many days during the weekas possible (40-45 minutes of easy riding).The first phase of the training program frommy coach is focussing on strength and aerobiccapacity. I’ll gradually increase the trainingover the coming months. I asked Matt, mycoach, how much training he thought I’d haveto do in the final period to which he replied -can you say “ride my bike all weekend”?

As for other preparation, I’ve spoken to acouple of people who have done PBP beforeand am trying to gather as much informationas possible (internet, Checkpoint, the ’99 PBPinformation booklet prepared by Audax) sothat I can make some “informed” decisionsabout equipment etc. I would also like towatch the PBP video.

Garry Armsworth is a 40 year old Banker from Sydney, New South Wales.This will be Garry’s first attempt at PBP. His longest distances ridden to date havebeen the 320km Lake Taupo Cycle Challenge in New Zealand, and a 386km FlecheOpperman with a generous 6 hour break during the event.

He rode a bike as a teenager, gave it up, and then resumed around 7 years ago. Heusually travels overseas every 2 years for holidays.


I will probably be overseas for about 5weeks. I plan to arrive in Paris (and leaveSydney) only early enough to get over any jetlag prior to PBP.

After the ride I will be holidaying in Francewith my wife who (on the current plan) willbe arriving in Paris in time for the finish ofPBP.


The Challenge. I’ve often set goals formyself and PBP seemed the logical next step.I hope to get a sense of personal achievementout of it.

Which start group have you decided tojoin, and are you aiming for a specificfinishing time or will you be happy just tofinish the event?

Not having ridden an event anywhere neardemanding as PBP before, at this point I’mjust planning to finish. I will be quite happyto start in the 90 hour group and finish within90 hours. If I find I get through the 600kmqualifier easily, I might think about the 84 hourgroup.

Eildon Endurance

300/400km

December 14, 2002

The Eildon Endurance ride, previouslyscheduled for November 16 will now berun on December 14. Shepparton toEildon and back.

Contact Ray Watt

03 5823 1552

Gloworms Gambol

50/100/200km

Melbourne’s traditional end of yearrun, Bundoora to as far as Lancefield,starting at 4pm. Traditional weatherlikely, hot northerlies turning to aSoutherly buster.

No 300km option in deference to theEildon event.

Contact Peter Moore 03 9421 [email protected]

Wombat Springs35km Dirt

Sunday 27 October 2002

Glenlyon, Victoria - Supported

Mineral springs, beautiful forest andfauna, varied terrain. Fabulous 4kmdownhill to the completion BBQ.

Please note change of phone numberfrom that shown in the calendar.

Contact Ken Dowling 03 9376 [email protected]

Are you going to Bright but need more of a challenge than a mere200km up a few hills? Then we’ve got just the answer for you! Becomea volunteer. There’s a job for everyone.

Alpine Classic 2003 - Your chance to be a volunteer!

Accommodation and expenses are covered, and you’ll be working witha friendly team. To volunteer some of your time and have a great day,please email [email protected] or phone 0500 800 334.


The new Melbourne Region committee waselected at the Melbourne Region AGM in April.Peter Curtis, Bill Jeppesen, Robyn Curtis, KeithLowe and Alan Tonkin were elected. Thecommittee held its first meeting on the 11 Maywhere Peter became Regional Correspondent, BillJeppesen Treasurer, Robyn Curtis assisting theTreasurer and Rodney Snibson took on the roleof Secretary. Keith Lowe took on the oneroustasks of Rides Coordinator and Club NightsCoordinator. John Bennett and Derek McKeanwere invited onto the committee. John Bennetttook on the role of Brevet Secretary, while Derek’ssole responsibility was Ride Kits Organiser.

Alan Tonkin in his new role at Bicycle Victoriahas reduced his activities with Melbourne Regionto organising the Ride Organisers’ Dinner. Thisdinner took place at the Laurel Hotel in Ascot Vale.

Peter proposed that the Region provide a floatfor the Audax Alpine Classic, provided that theAAC sub-committee prepares a financial report.

Melbourne Region ReportRodney Snibson

Keith has prepared a list of club night speakersfor the rest of the year. The Carnegie Cycling Clubrooms were booked on the last Tuesday of everymonth. Previous club nights have been on thesubjects of weather and the cyclist, first aid andthe cyclist and a briefing on the new RideOrganisers’ Guidelines.

Keith Lowe coordinated the Rides Calendar for2003. In August, the Calendar was ready forprinting.

Since May we have been meeting on the secondTuesday of every month at various committeemember’s houses.

John Bennett in his usually friendly and efficientmanner has managed to bring the brevets up todate.

The Geelong Region is now defunct.

The Melbourne Region is continuing to growstrongly. The Winter Wandong Ride organised byLorraine Allen got 85 riders and Hans Dusink’sPier to Pub attracted over 60 riders.

The Annual General Meeting and Social Nightof the Sydney Region was held at Rossini’srestaurant at Circular Quay, with views of theHarbour Bridge and Opera House.

Malcolm Rogers, the Sydney RegionCorrespondent, opened the meeting andmentioned that it was one of the few occasionswhere support crews didn’t have to take secondplace behind those who rode.

Guest speakers present included:

* Steve Vesel, who spoke about his recentBordeaux-Paris randonnee and some of hisother exotic rides;

* Steve & Margaret Hogg, who own andoperate the well known Pedal Pushers bikeshop and are promoters of the Cycle FitBicycle Positioning System, and

* Paul Hillbrick, of Hillbrick Racing Frameswho besides being a good friend ofMalcolm’s has built a number of frames forhim.

Malcolm attributed his own success in finishingPBP in 1999 to the combined expertise of SteveHogg and Paul Hillbrick.

A contingent of seven from the Wollongong‘Mongrel Dogs’ Region had also driven upespecially for the night. Present from the ‘Gongwere Henry Boardman, the RegionalCorrespondent, his wife Heather, NationalTreasurer Greg Lansom and his wife Elizabeth,Aldo & Cheryl Vella, and Dave Cunnynghame.

Sydney Region club members that were presentincluded Malcolm & Marja Rogers, Geoff Bray,Ian Humphries, Douglas Kennedy, Chris Walsh,Ross Theo, Steven Coman, Jean Viader-Etienneand Garry Armsworth.

The positions of President and Secretary weredeclared vacant and nominations were called for.There being no votes, Malcolm remained asPresident and Geoff Bray as the Brevet Secretary.With no further business to discuss, the officialpart of the meeting closed and the guest speakersprovided some informative discussion.

A great night was had by all. Be sure to pencilin your diary the next social night as the Regioncelebrates Christmas and provides an update tothose contemplating PBP in 2003. It’s onSaturday, 30 November, 2002 at the samelocation. Ring Malcolm on 9402 7798 or [email protected].

Sydney Region’s AGMMalcolm Rogers

We were grateful the body numbing frostof last year was nowhere to be seen as a cool,cloudy morning greeted the 15 ridersassembled for this 100km ride - a journeyon quiet roads through some of Victoria’smost picturesque countryside.

The 50km leg to Tallarook offered someexhilarating riding with plenty of downhillsand some gear testing climbs before Pyalong.Passing through Pyalong on the NorthernHwy, we turned off and headed in an easterlydirection through magnificent red gumcountry that was clearly suffering from a lackof rain. Very little grass meant stocknumbers were down and with lambing wellunderway, farmers were thinning the foxnumbers as evidenced by the six carcasseshung on a fence line, minus their tails.

The weatherman’s prediction for showersproved correct as light rain fell a fewkilometres short of Tallarook, a sleepyvillage off the Hume Hwy and our half waymark. A warming cup of coffee at the oneand only milk bar/cafe at the checkpointprovided a welcome respite before headingback on the return leg.

Fortunately, or unfortunately according toyour point of view, the rain was short livedand cold temperatures kept the thermostatsfrom overheating on the many short, sharpclimbs as we retraced our route to Lancefield.

Many thanks to Andy Moore and JohnBennett for providing welcome refreshmentsat the end of the ride, and for organising theride.

It was encouraging to see so many happyenthusiastic riders blowing away the wintercobwebs, especially the husband and wifeteams, and a strong contingent of femaleriders. Again, a thoroughly enjoyable ride.

Lazy LegsAgainLibby Haynes

The Club’s website has awealth of information on

all aspects of Audax.

www.audax.org.au


At the Sydney AGM held recently, guest speaker Steve Vesel shared his experienceswith those present. Malcolm Rogers takes us through what Steve said on the night.

Steve Vesel: randonneur extraordinaireMalcolm Rogers

Steve Vesel is an experienced randonneur.His achievements include PBP three times,Bordeaux –Paris three t imes, Boston-Montreal- Boston and The Ride AcrossMissouri and many other local andInternational randonnees.

As a fluent French speaker he has been ableto cultivate some French Connections. One ofthese is Christophe Bocquet who jointly wonPBP99 in 44 hours 22 mins. Christophe rideswith the Rambouillet Cyclo-Touriste Club andSteve often stays and rides with him and otherclub members. Interestingly enough,Christophe says he never “races” and just doesnormal club randonnees and only during thesummer. During the winter he keeps fit withsports such as skiing. Chistophe is alsomarried with a young child and runs his ownPharmacy. The message from Steve here is allround fitness and regular event riding duringthe season, often at an intense level, while”having a life” at the same time. Steve wouldbuild up his fitness with regular full panniertouring in Europe and then take the racks offand ride in the large fast French packs,sometimes keeping up with the leaders,sometimes not. The good thing about ridingwith French clubs, Steve says, is that they havea lot of riders and as a consequence a lot ofsupport. During Bordeaux – Paris there wasfollowing support with drinks and food.

For PBP 2003 Steve will try and have hisqualifiers done, by say, end of January. He has

work commitments that prevent him frommaking an early departure for Europe this timeso he envisages his build up training periodto start late Autumn and Winter by doingregular club randonnees on the weekends,slowly building up the distance and speed. Hisdaily commute is fairly short, but keeps himon the bike each day. He plans to be ready byJuly and just be on maintenance until hedeparts, not long before PBP.

Steve always has beautifully prepared bikesand thoroughly well thought out kit, more racestyle than touring but with no compromisingon safety equipment.

In the 2003 PBP he will take advantage ofthe bag drop at Fougeres so he won’t have tocarry as much. The spare clothing is minimalincluding a pair of cotton socks for the coldnights and a very utilitarian lightweight rainjacket.

Like many other Sydney riders Steve hasbeen set up on his bike by Steve Hogg whopromotes the Cycle Fit positioning system herein Sydney. This system has some radical ideason bike sizing and positioning which suitAudax riding though not specifically intendedfor it initially.

Steve Vesel needs foot correction with shoeorthotics and Cycle Fit handles this with itsown patented cleat spacers, which compensatefor riders pronating or supinating feet. Alsoleg length discrepancies can be compensated

for. Often this condition can be caused by mildspinal curvature.

Your correspondent declares a personalinterest in the system as he was set up by SteveHogg prior to PBP 99 and believes that itcontributed to his PBP finish relatively intactafter a very brief PBP preparation. There isother reputable positioning systems out therebut this one, should we say takes a holisticapproach.

The main message here without becoming anadvertisement for the system is that for a riderto pedal efficiently, he must be relaxed andcomfortable on the bike. This takes precedenceover so called aero-dynamics; one size fits alltype frames and even shoe and cleat selection.Steve Hogg believes that before you give anyconsideration to expensive lightweight aerowheels, tyres, helmets etc you must get sizedup properly and if need be get a custom framebuilt. So many of the mass produced framestoday are built in a way that suits the economyof scale of the large manufacturers. Thisapplies to women’s bikes just as much.

All in all the message is plain and clear. Tryto maintain a high level of natural fitness,maybe through cross training and maintain ahigh degree of muscular suppleness, especiallyin the lower trunk. All recognised stretchingregimes are highly recommended. Maintain agood balanced diet and remain well hydratedat all times.

You will receive a cloth patch with the year embroidered.Photocopies of this form are acceptable.

Did you, between 1 November 2001, and 31 October 2002, complete a 35km, 70km and 100km series of dirt rides? If so,you are eligible for the Dirt Series Award. Simply complete your personal details, brevet numbers and the dates you completedthem, and send to: Audax Australia, PO Box 12144, A’Beckett St, Melbourne VIC 8006 by 31 January 2003. Lateapplications can’t be accepted - if you don’t have your brevet number just supply the ride date. There is no charge this year.

Dirt Series Award 2001/02


35km

70km

100km

Name:_____________________________________________

Address:___________________________________________


Email: ____________________________________________


Super Randonneur Award 2001/02

You will receive a cloth patch and medallion with year plate. Photocopies of this form are acceptable.

Did you, between 1 November 2001, and 31 October 2002, complete a 200km, 300km, 400km and 600km randonnee? Ifso, you are eligible for the Super Randonneur Award. Simply complete your personal details, brevet numbers and the dates youcompleted them and send to: Enid Halton, 1A Arthur St, Seaford VIC 3198 by31 January 2003. If you don’t have your brevet number just supply the ride date.There is no charge this year.

Name:_____________________________________________

Address:___________________________________________


Email: ____________________________________________

The Committee began planning for the AAC2003 with a debriefing in February, a meeting inMarch and a visit to Bright on the 11-13 May2002. The chairman of the committee is AlanTonkin and other members are Phil Bellette, KeithLowe, Peter Martin, Bob Bednarz, John Bennettand Rodney Snibson.

One critical issue was accommodation. Manyof the volunteers reported dissatisfaction withprevious accommodation. Accommodation forthe AAC 2003 is heavily booked and theCommittee had to find alternative accommodationquickly. With Peter’s help, we were able to secureaccommodation for volunteers at the former YHAat the Bright Caravan Park.

The Committee commissioned Peter Martin todesign an AAC business card to introducecommittee members to stakeholders andsuppliers. These cards were ready for a visit toBright.

The objectives of the Bright visit were to getfeedback from the stakeholders, resolve issuesand make requests, and look at options for the100km and minimise right hand turns by ridersinto Howitt Lane. The secondary objective wasto enjoy Peter Shennan’s Bright Bewitched rideon 12 May.

In order to minimise right hand turns into HowittLane, we are setting up a second Brightcheckpoint at the Youth Hall in Station St.However all rides will start and finish at HowittLane.

The Committee was able to replace thedangerous Smoko option for the 100km withthe Wandiligong route. This route is short by15km, so the new route goes past the Chaletto Cresta Run. We offered the 85km route forthose who prefer a relatively easy ride. We willnot be using the Mt Buffalo Chalet for the MtBuffalo checkpoint, preferring to use the oval,500 metres short of the Chalet. The Chalet wasdangerous with little room for cyclists andguests, and we found it hard to meet with newChalet management.

In order to reduce the onerous load on thevolunteer AAC Committee, it was agreed topay a fee to Phil Bellette and appoint him asRides Co-Ordinator to properly prepare theAAC 2003.

In February, Alan Tonkin suggested a schemeoffering previous riders of the AAC and Audaxmembers to register early for the AAC 2003.After several months of planning, this becamethe ‘Special Limited Offer’. Phil Bellette andPatrick van Dyk did most of the work. Theregistration packs went out in late July. So farthe response has been strong.

Bob Bednarz has resigned from thecommittee. Bob was responsible for securingCassie Lowe as the keynote speaker for theAAC 2002. Bob has been on the committeefor a number of years. Bob will continue tosupport the AAC on the day as Brightcheckpoint captain. The committee expressesits appreciation for Bob’s contribution.

Audax Alpine Classic OrganisingCommittee ReportRodney Snibson


200km

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PBP PlannerWith the imminent release of the 2003 National Calendar,

there are a host of rides to choose from. Which ones will youdo? Will you tackle the hard ones too? Will you do a nighttime start? As well as being a requirement for entry to Paris-Brest-Paris 2003, these rides should serve as great preparation

As you succesfully complete a ride of each distance andyou have your ratified brevet card, record the detailsbelow. Then use these details to help fill in your PBPEntry Form when it becomes available. If you have beenwaiting a long time for your brevet number, contact yourride organiser.

Distance Date Starts from Start time Organiser Phone Notes

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booking your airline tickettiming your arrival to avoid jetlaghaving a current passporthaving travel insurancearranging your leave from work/study/homegetting from the airport to St Quentin, with your bikepackaging of your bike for transportationaccommodation near the start - hotel/campsite/otherdoing any touring before PBPparticipating in the Semaine Federale, Raid Pyreneen or other organisedrides in France as traininglearning some Frenchbuying a new bike, upgrading your current onefine tuning your equipment, especially lights and sparestaking specific food and/or drink with youtaking any medication with you, and appropriate documentationhaving a ride plan - where will you sleep, who will you ride with, what timewill you start, what knowledgeof the route do you have, will you stop at controls onlyobtaining information and/or a map of St Quentindeciding whether to ride the PBP prologuejoining the Audax-Oz email chat-list to get advice from othersregistering your intention to participate with the President, to ensure youreceive the necessary entry forms and other documentsrelaxing, and thoroughly enjoying the event!

Have you thought about...

for your body, bike, equipment and your attitude. Record therides you will be attempting so you know your goals. Of courseyou only need to complete one ride of each distance to qualify,but there is space for 2 attempts at each distance.

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Keep records as you go...

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Get into

AudaxAudaxAudaxAudaxAudaxgear...

A u d a xAustraliaClothing

Small $7.00Medium $7.00Large $7.00

Audax Socks

To place an order:

Complete this form,enclose a cheque, moneyorder or credit carddetails (payable toAudax Australia) andpost it to: MartinHaynes, 6A EborAvenue, Inverloch VIC3996. If you need helpdeciding the correct size,phone Martin on 035674 2157.

Size matters!

The clothing sizes forthese products are on thesmall side. When order-ing, especially for thefirst time, please beaware of this.

See ‘Notice Board’ on the

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on Gamex jackets and socks!

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*no extra postage payable forsocks if ordered with other items.

Audax Membership #:____________________________


- Notic- Notic- Notic- Notic- Notice Boe Boe Boe Boe Boararararard -d -d -d -d -

Closing date for next issue’scontributions

21 November

CheckpointWoodrup AwardsIf you’ve qualified for a Woodrup

Award, then contact Enid Haltonon 03 9786 6503 by 31 December2002 to claim it. The Woodrup5000 Award requires riders to havecompleted a total of 5000km overany 4 year period. The 5000kmmust be made up of a FlecheOpperman, a 200km, 300km,400km, 600km, 1000km, 1200km(non-PBP), as well as any other200km+ Audax distances to makeup 5000km.

NationalCommittee

President Hans Dusink 03 9314 3815 [email protected] Don Briggs 08 9458 8175 [email protected] Greg Lansom 02 4271 6091 [email protected] Secretary Lorraine Allen 03 5783 2427 [email protected] Secretary Peter Matthews 03 9890 6089 [email protected] Member Barry Moore 03 9803 6529 [email protected] Correspondent Peter Curtis 03 9569 5233 [email protected] Correspondent Mal Rogers 02 9402 7798 [email protected] Correspondent Matt Rawnsley 08 8370 0415 [email protected] Correspondent Vaughan Kippers 07 3376 6761 [email protected] Correspondent Paul Gregory 03 6229 3811 [email protected] Correspondent Ken Jones 08 9529 1384

If you have any questions aboutyour membership, Club rules oranything Audax related, contactone of these friendly committeemembers who will be happy toassist you.

Sock offer stretched!Due to popular demand, the sock

offer advertised in the last issue ofCheckpoint has been extended. Thedeal is: order any garment plus socks,no postage is payable on the socks.Deal #2: Order 3 pairs of socks forjust $20 including postage, savingyou $4! See page 23 for contactdetails.

Gamex Jackets almost gone!The last 3 Audax Gamex jackets are

available to the first 3 buyers. Get in quick:XXL - 1, XL - 1, Small - 1. If you’re amedium size, do some more rides or stopriding for a while and you’ll soon fit one ofthe available sizes.

Travel Mate WantedI will be attempting PBP 2003. My wife Sandy will

be travelling over to enjoy the finish of the ride (andto see her hubby falling over the finish line -hopefully). Sandy will be arriving in Paris on Wed20 Aug so will be leaving Sydney on 19 Aug 2003.

Are there any partners of PBP riders who aretravelling over at this time who would like a travellingmate - especially when arriving at Paris? I am amember of the Wollongong NSW “Mongrel Dogs”Audax group and we are looking at staying in StQuentin. Sandy will probably be travelling by trainfrom the airport to our hotel. We haven’t bookedflights yet so we are unsure of times as yet. This isjust a preliminary enquiry.

David Stevenson ph 02 4860 3770 fax02 4860 3910 email [email protected]

MembershipThe Club is currently 588

members strong.

Camping in ParisIf you’d like to breathe fresh air

rather than conditioned air in StQuentin (Paris), then camp it!There’s an excellent campgroundwithin walking distance of thestation and shops. Camping Basede Loisirs is a huge campsite whichfills with riders from around theglobe, creating an unbelievableatmosphere in the lead up to PBP.Call them to reserve your tent siteor book a pre-erected tent withsome facilities in it - (France) 013058 5620 or write to: Campasun,Camping Base de Loisirs, StQuentin en Yvelines, 78180 -Montigny le Bretonneux, France.Bookings are recommended butnot essential.

Next issue out late January

There’s a whole peleton full of reading in thenext Checkpoint including more oncarbohydrates and endurance cycling, Schimdtlighting review, a listing of all Fleche Oppermanfinishers, Raid finishers and lots more.

Send in your contribution now! See page 3 fordetails.

What is it? [email protected]

This edition’s photo quiz...

carbohydrates and the glycaemic index what to eat … and the glycaemic index what to eat and when...

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