Historic Photos Stir Deep Sentiments for Olympia’s Velodrome

Originally published in the Capital Bicycle Club Newsletter

Each time I pass the new construction site on the corner of Capitol Way and Carylon St., my mind is set adrift on times vanished. In my wildest dreams, the construction crew would have unearthed an old bicycle chain, a rusty frame, or, who knows, a real mummified cyclist! Why do I have these crazy thoughts? As some know, very near this spot is the historic site where Olympia’s wooden velodrome stood over a century ago. Before this current construction project began, I actually harbored dreams of what it would be like to rebuild the velodrome on its historic turf, but this new building now makes that a little harder to imagine… even for me.

The spot where the track stood was on land that had been used for early editions of the Thurston County Fair, as well as various other types of racing, including horse and foot races. As I understand the Fair’s history, there were no editions held on the grounds during the time that the track was in operation into the early 1900’s. Nonetheless, between about 1890 and at the most 1903, Olympia had its very own outdoor wooden bicycle track! The track was operated by W.A. VanEpps, a prominent local merchant, and, also, president of the Olympia Bicycle Club. The velodrome became such a popular attraction during it’s time of operation that it led to some major improvements in the roads of Olympia to make sure that bicycles and spectators could easily reach the track.

The Washington State Historical Society has two vintage photos of the track on it’s website, and I have seen them in various local history books. From those pictures, it appears to be a fairly small-sized, steeply banked track. The wooden-framed structure looks like it is decked with 1”x4” (-ish) boards, and judging by the size of the riders on the track, I’d guess that it was about 18-20 feet wide. I can only imagine that the wood used was Douglas Fir, or possibly cedar, given their local abundance. The infield looks rough and would hold no safety for any rider that entered it at speed. On one side of the track there was a covered grandstand with bleachers that on the day of the picture appears to be holding about 500 people. On the opposite side there is another set of uncovered bleachers which looks to hold approximately the same number of spectators watching the race and shading themselves from a strong sun with their umbrellas.

My guess is that these pictures were taken on the same day, given that the 4 riders on the track are in similar looking racing outfits, blurred though they may be. Whatever this particular race was, perhaps a championship, perhaps the inaugural race on the track, is unknown. The velodrome would have been the centerpiece of sporting entertainment here in Olympia, just as it was across the country and in Europe during the 1890s.

By 1903, however, local cycling fever must have died down, and in one article, the track itself was referred to as a “ill-fated venture.” In the same report, the velodrome was to be torn down and the wood itself used in the construction of the bleachers and grandstand for America’s newest sporting pastime: baseball! So, in a new form, the velodrome watched over these new sporting events. It stood on those grounds until 1920 when the grandstand was finally torn down and the area was developed for housing.

Who knows what dreams took flight on this now-gone track? Perhaps there was money won and money lost on these races? Maybe there were straw hats thrown in the air for a local favorite or a gasp at the line when the out-of-towner who spoiled a hometown victory? The cheers are all gone into the mist. What is left, though, are all of these questions and they weave cycling into our memories of Olympia as a young pioneer town. I hope, as you ride by this spot next time, you’ll hear the quiet cheers of a distant crowd excited by a spine-tingling race to the finish line.

References for this article can be found here:

http://olympiahistory.org/index.php?option=com_content&view=article&id=349:site-of-carlyon-racetrack-and-velodromesunset-life&catid=32:where-are-we&Itemid=50

http://olywa.blogspot.com/2012/04/athletic-park-olympias-minor-league.html

http://2.bp.blogspot.com/-cWajOnBapcs/T59XC-9Ov9I/AAAAAAAAAaQ/TILZNln7pWo/s1600/GoogleEarth_Image.jpg

https://docs.google.com/file/d/0B0M55XTzI4y4LXV3QmxGZS1vQWc/edit

https://docs.google.com/file/d/0B0M55XTzI4y4Zzdtb2tzYXlmWms/edit

https://www.facebook.com/permalink.php?story_fbid=339371942784324&id=124340527620801&notif_t=feed_comment_reply

http://books.google.com/books?id=gCWsTz26AmwC&lpg=PA89&ots=2rkntWsnMB&dq=carlyon%20fairground%20tumwater&pg=PA89#v=onepage&q=carlyon%20fairground%20tumwater&f=false

https://docs.google.com/file/d/0B0M55XTzI4y4Sl9fMGlGaVVxamM/edit

https://docs.google.com/file/d/0B0M55XTzI4y4R3I3QS1XLVR1UkU/edit

https://maps.google.com/maps?q=map+olympia+wa&ie=UTF-8&hq=&hnear=0x5491c9c1ae285569:0x4f146197e2881b83,Olympia,+WA&gl=us&ei=6hNrULb8G8asigL6iIBI&ved=0CCAQ8gEwAA

http://olympiahistory.org/index.php?option=com_content&view=article&id=323:geo-template&catid=32&Itemid=50

Posted in History, Office News | 4 Comments

What’s making your brain tick… or not. Another reason to rid diet soda from your diet.

Drinking soda has never been a big part of my lifestyle & nutrition choices, and I have lots of reasons why.  It doesn’t mean I won’t have an occasional soda, because I do, but they are certainly a rare treat.  What you will never find me drink, however, is a diet soda.  I consider it the “junkiest” of junk food, with its artificial ingredients (chemicals,) it’s no part of a healthy diet.  This week, I came across an article whose findings should be shared as they explore possible causes of the paradox of weight gain with the consumption of diet sodas.

In this study, brain activity of the subjects who were regular diet soda drinkers were compared to those who were not regular soda drinkers.  What they found was that the people who were regular consumers of artificial sweeteners had a dulled activation of the area of the brain that helps us keep track of how many calories we eat.  Normally, as we eat, this area would naturally keep track of our intake and keep our appetite in check.  Without it, we are more prone to keep eating additional calories throughout the day.  The higher the quantity of diet soda these subjects consume on a regular basis made this effect stronger.  Over time and exposure, these chemicals have the power to rewire the brain and potentially make this a more and more permanent change.

If you are a diet soda drinker, and you think you are using these products for health reasons, this is information you should take to heart.  Among the other problems of diet soda, this is profound.  There are other things you can drink that are more healthy for you and may help you accomplish what you are after in the first place.

Here is a link to photo credits and a synopsis of the article.

Posted in Health, Nutrition, Recovery | 1 Comment

Mastering Movement for a Better Ride: Upper Spine Flexibility

Mastering Movement for a Better Ride: Upper Spine Flexibility
By Dr. Andy Rosser, Downtown Olympia

originally published in the Capital Bicycling Club Newsletter Sept 2012 edition

One frequent complaint that cyclists come to me about is pain at the base of the neck and in the upper shoulder blade region, especially on longer rides. Many of these people have a extremely tight muscles and joints in these areas that rarely seem to loosen up. Cycling, for all of its benefits, tends to create a flexed/forward rounded posture through these areas that contributes to stiffness. I’ve recently started teaching a new exercise/stretch to more and more patients in my office, and it’s not just for cyclists. The upper back is subjected to tremendous daily stresses through hours of desk sitting that are then magnified over years of schooling and work. Compounding the cyclist’s plight is that the arms bear some of the upper body weight while we are riding. Good positioning can minimize, but not eliminate this stress. For this reason, doing something daily is necessary to recover from the stresses of cycling. The exercise in the following pictures is a slightly modified version of an exercise that I described several years ago in this newsletter. It provides a nice stretch to the hip at the same time, giving it a little more benefit for the effort.!

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The Effects of Various Body Postures on Pressure in the Lower Back Disc

One of the charts that I saw as a young student in chiropractic school has stuck with me ever since… and for lots of good reasons.  It’s from a study that looked at how much pressure gets produced inside the lower back disc as a result of different body postures.  You might be surprised by how much more stressful it is to your back to sit rather than stand since most of us get some rest by sitting.  I know that I was, but then again, think about how tired, stiff, and painful you feel when you’ve been sitting for too long.

Most important on this chart, in my mind, though, is that body position while you are standing or sitting makes all the difference when it comes to reducing stress on our lower back.  This is why sitting slumped and leaning are harmful, as well as exercising with poor form and posture.  Take a look at the chart and see if there are ways you can change your habits to keep your back safer!  Dr. Andy

Find out more about the lumbar disc and find the image used above here.

Posted in Exercise, Health, Lower Back Pain | 4 Comments

Estimating Your Cycling Power Data on the Cheap!

Originally published in the Capital Bicycling Club Newsletter, August 2012

Measuring power has become a very big deal in cycling for riders of all levels.  The data can be a valuable tool for training, racing, or comparing yourself to your favorite pro racer.  At the same time, power remains outside of many cycling budgets, as the price of them often can equate to a multitude of dreamy upgrade components for your ride.  The most accurate power meters use direct measurements of force in a component like a hub, crank, or pedal.  Other technologies use mathematical algorithms to derive an estimate of a cyclists power output based on factors such as weight, rolling resistance, and terrain.  These are far less expensive, but trade away some of their accuracy since they are not a direct measurement of force.

The rest of this article is devoted to helping you estimate how much power you use on your rides.  All you need is a smart phone with a GPS.  This method will only give you an estimate of power, but for most of us, that’s enough…  and it’s a way to do it for free!

Set up:  First, sign up for a free account at Strava.com.  There is no need to sign up for premium account for this project.  Next, set up your recording device to record a .GPX file.  These are basically data files that hold information such as location coordinates, speed, elevation, etc.  I use my Android phone to record my trip using a Google App called “My Tracks.”  With this app, you basically turn it on, put it in your pocket and go!  You don’t need to be under a cell phone tower’s spell for it to work because it works off a satellite.  Other apps work, as well.  Strava has it’s own, but I found it didn’t work well on my phone.  According to friends, it works well on the iPhone.  The Strava App has the benefit of uploading your file easily while I have found I need a few more steps.  Anyway…  Turn the app on, and go for a ride.  When you are done, save the file to your computer as a .GPX file.

Upload your ride:  Next, upload your file to Strava’s servers once you are logged in.  You’ll go through a few steps to save it, but the end result is marvelous and worth the wait.  You’ll be able to see your ride superimposed on Google Maps with data about the ride including max speed, average speed, total ride time, and…  average estimated POWER.  You can look at the overall ride or a segment to see what your power output was!

Ponder the Possibilities:  There are all sorts of ways to use this set up.  You can dive right in and start uploading all of your rides and keep it as a journal of your rides.  You can also find your friends and “follow” them.  When you do, you can do side by side comparisons of their stats to yours.  I like using it to find new routes to ride, as well by seeing what others are doing.  Of course it also can be a way of comparing your ride times to previous rides.  Of course there is the chance you might compare your stats to your friends… and the game is ON!

Hopefully this has been a fun introduction to using Strava to find your Power, and maybe give you a little something to try out on an upcoming ride.  As always, please give me a call or email if you need any help setting this up for yourself.  I’m happy to share these experiments.

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Good Sleep Habits Contribute to Better Health

We all know someone who can get by on just a few hours of sleep each night.  For most of us, though, we struggle to fit in all of our work & family responsibilities, fitness endeavors, playtime and other activities. In my office, I work with people whose health is heavily impacted by getting too little sleep. I know that for myself, I often wish for an extra hour (or 24!) on occasion.

The health benefits of getting enough sleep are overwhelming. There are profound physiological benefits for our bodies receive when we get enough sleep. These include improvements in all aspects of health, including injury & wound repair, mood regulation, blood sugar regulation, cardiovascular health, stress management, and others. The following tips are some of the basics I keep in mind in the effort of cleaning up my own sleep habits.  I hope they benefit you, as well!

Keep a routine:  Aim to go to sleep and wake up at the same time every day including weekends.

Give yourself enough time:  Most recommendations I’ve seen are between 7-9 hours for adults.  Athletes must plan to increase sleeping time to meet the demands of their training efforts.

Remove the distractions: Limit media and electronics in the hours before sleep, especially in bed.

Create a sanctuary for sleep: Keep the environment quiet, cool, and dark.

Improve dietary habits: Limit caffeine intake after lunchtime and make sure you don’t eat or drink alcohol too close to bedtime.

Focus on the calm: Pick up new habits like drinking a cup of chamomile tea, soaking in a warm bath, stretching, or doing breathing exercises and meditation. You can also listen to relaxing music.

Seek help: If you have a sleep disorder such as insomnia, anxiety, or sleep apnea seek professional attention. The benefits will be worth it.

I’d be the first to tell you that my sleep habits are not a model of perfection.  Instead, they are a work in progress.  I run my own business, I enjoy quality family time, and I love being on my bicycle, among many other things, and many times, the day and night mix themselves up in order to get everything done.  The value of my sleep, ultimately, is an important part of making sure I can keep doing those things.  Here’s to a good night’s sleep!!

Posted in Health, Recovery, Sleep | 2 Comments

Sick of Sweets While Riding Your Bike? Homemade Recipes May Be Your Answer

In the beginning, cycling seemed to be the perfect answer to my sweet tooth.  Most of the bars, gels, and drinks that are abundantly available are sweet, gooey delights.  And, oh so many flavors!!  But, seriously, there comes a point…  (and I say this as a person who can eat cherry pie filling out of a can with a spoon!)  Enough is enough!  Give me something else to eat.

I’ve been excited about reading and trying new recipes out of The Feed Zone, a cookbook written by Allen Lim and Biju Thomas.  There are many good tasting, simple recipes designed to fit with the demands of training that are being placed on the body.  Whether you are an athlete or not the recipes are bound to be part of fueling an active lifestyle.  One of the recipes I’ve liked a lot and hope to get creative with at some point are Allen’s Rice Cakes.  As a replacement for a sports bar, they are mighty tasty.  For you bacon lovers…  there’s bacon.

Here’s a reprint of Allen Lim’s Rice Cakes  (Video)

Servings > 10
Time > 30 minutes

I started making these rice cakes at training camps and races to give riders something savory and fresh to eat while on the bike. They became a huge hit since almost everything the riders ate was pre-packaged and sweet. Not only are these rice cakes delicious, they also provide a consistent energy source that doesn’t upset the stomach.

2 cups uncooked calrose or other medium-grain “sticky” rice
3 cups water
8 ounces bacon
4 eggs
2 tablespoons liquid amino acids or low-sodium soy sauce
brown sugar
salt and grade parmesan (optional)

We always use calrose rice, a strain of medium-grain rice common in Asian cooking. This variety cooks
fast (in 20 minutes or less), retains a nutty flavor, and is just sticky enough to hold our cakes together. If you can’t find it, use another medium-grain rice or any kind marked “sushi rice.”

1. Combine rice and water in a rice cooker.

2. While rice is cooking, chop up bacon before frying, then fry in a medium sauté pan. When crispy, drain off fat and soak up excess fat with paper towels.

3. Beat the eggs in a small bowl and then scramble on high heat in the sauté pan. Don’t worry about overcooking the eggs, as they’ll break up easily when mixed with the rice.

4. In a large bowl or in the rice cooker bowl, combine the cooked rice, bacon, and scrambled eggs. Add liquid amino acids or soy sauce and sugar to taste. After mixing, press into an 8- or 9-inch square baking pan to about 1½-inch thickness. Top with more brown sugar, salt to taste, and grated parmesan, if desired.

Cut and wrap individual cakes. Makes about 10 rice cakes.

PER SERVING (1 cake)> Energy 225 cal • Fat 8 g • Sodium 321 mg • Carbs 30 g • Fiber 1 g • Protein 9 g

Posted in Health, Nutrition, Recovery | Comments Off on Sick of Sweets While Riding Your Bike? Homemade Recipes May Be Your Answer

The Office Plants are 8 Years Old This Week!

One of my favorite things about the office is my plants.  I’m no green thumb, so the fact that they are even alive is a miracle unto itself.  Early on, I knew I wanted to fill the office with plants because of the health benefits of having them around.  I chose plants that produce high levels of oxygen and are effective at filtering out common indoor air pollutants.  I picked a few off of a list that NASA published, and I’ll share them with you here along with the chemicals they help remove from our air.  Below are pictures of my pothos and philodendron plants. This summer, I’m planning to add a few to the jungle, and I think I’ll keep going ’til I see monkeys!

 

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Confused about Stretching? Keep It Simple, But Get It Done!

originally published in the Capital Bicycle Club Newsletter, June 2012

During the past few years I’ve watched as negative and contradictory information about stretching has filtered its way through just about every blog, magazine, and report that I’ve read. In the last year of practice, I’ve had more discussions about stretching than in the whole decade prior! Unfortunately, many people are so confused about stretching now that they have all but given up on it! I hope that this article will give you some guidance through the confusion and get you feeling good about stretching again.

There are two things central to the discussion about stretching: when we stretch, and what type of stretching we do. About a decade ago scientific reports began to accumulate more and more data to indicate that static stretching prior to competition or a workout is not the best way to prevent injury. Since most of us have been told the opposite of this from the beginning of time, it’s clearly time to evolve our knowledge and pick up some new habits to make our efforts more beneficial. Here’s are some rules to keep in mind:

1. Consistency: Plan to dedicate daily effort to your stretching. Infrequent stretching may actually create injuries, especially if you only stretch just prior to big events, races, etc. Our soft tissues change best in response to regularly applied forces. Chronically tight/stiff muscles can be transformed over time to be more pliable and to contribute to movement patterns instead of restricting them.

2. Style: Choose your style of stretching for desired outcome. Static stretching involves isolating, stretching, and holding muscles for 20-60 seconds. It’s very good at improving mobility and improving muscle recovery following exercise. Self-Myofascial Release is the use of a foam roller, a tennis ball, or other object used to apply direct pressure to muscles to stretch them. This style is very helpful as a warm up for muscles before exercise and also for speeding recovery when done afterwards. Dynamic Mobility Stretching involves taking the body through a range of motion in progressive movement patterns. This style is most beneficial prior to working out and can be part of your warm up.

3. Warm up: Never stretch cold muscles! Warm up lightly prior to any type of stretching or exercise. This can be light walking, treadmill, a light spin on the bike, dynamic mobility drills, etc. Our soft tissue will be more compliant when they are warm and there is less likelihood of straining ourselves while stretching. A good indicator that you are warmed up is to be lightly sweating.

4. Timing: Prior to your workout or event, don’t focus on your stretching, think instead of your warmup. If you choose to stretch before exercise, choose the foam roller or dynamic mobility drills, but, again, only after you have warmed up. Otherwise, your stretching efforts are best saved for after your workout when any of the above styles will be safe and highly beneficial.

5. Sustainability: Find key areas that you want to stretch, and make sure you get to those areas first. If you only have 15 minutes per day to put into it, make them count! For me, the short list includes the hips, back, neck, chest, hamstrings, IT band, quadriceps, and calf muscles. Those areas frequently have problems with flexibility and overuse. As you get more accustomed to setting time aside to stretch, you can start adding in other areas.

Here are some of the benefits you can expect to enjoy from your efforts:
· Improvement in range of motion
· Faster recovery from exercise
· Decreased soreness from the intensity of exercise
· Improved athleticism, form, positioning, etc
· Decreased strain on joints

I hope this article has brought some new ideas for your to consider for your stretching habit. For specific instructions/demos of some of the stretching techniques that I’ve discussed, please check out my website for videos and past articles (http://rosserchiro.com/videos/) Also, feel free to contact me if you have specific concerns and need some assistance in fine-tuning your program.

Posted in Uncategorized | 1 Comment

Wheels o’ Thunder came out of nowhere to collect 8 prizes this year!

We’ll it’s been a little quiet on the Blog-front at Rosser Chiro, but I’ve got a million great excuses! One of them I’ll report on here. Wheels o’ Thunder, as you may recall was our cute little office bicycle commuter contest team that I wanted to get started back in April. Well, we went kinda crazy during May…

What started as a goal of 10 riders went to 12, then 24, and ultimately to 31! I was overwhelmed after the first week when our riders turned in nearly 800 miles for a partial week. Originally, I was hoping to get in 1000 team miles for the whole month of May! I like expanding my dreams, though, and got a little ambitious, by pumping it up to 2000 miles, then 2500, and finally to 5000. It seemed perfectly amazing, and guess what? We DID IT! We ended up with more than 5050 miles. That amounts to some other fun estimated statistics:

Estimated Gallons of Gas Saved: 241 gallons
Estimated Greenhouse Gasses Saved (CO2): 4712 lbs
Estimated Calories Burned While Cycling: 202,232
Average miles per participant: 163 miles

In addition to six individual awards in various categories, the team took home two awards. We placed 2nd in total days ridden by first time contest riders and 3rd overall for total team miles. Wheels o’ Thunder made a big impact this year in our community, and I’m already thinking of how to build a group that can double our miles for next year!

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