Cycling is an easy and low-impact activity which can significantly improve individual fitness and which has the potential to have a major impact on public health. It can help to reduce the risk of a range of health problems, notably heart disease and cancer, the leading preventable causes of premature death.
In a country like the US, where obesityis at epidemic levels among adults and, more tragically, young people, one of the main benefits of cycling is that people can do it as part of their normal daily activity – by cycling to work, to see friends or to the shops – rather than having to create additional time for exercise.
One study found that people who cycle to work experienced a 39% lower rate of mortality compared to those who did not – even after adjustment for other risk factors, including leisure time physical activity. Getting on your bike can yield much the same health benefits as a specific training program. Cycling for an 30 minutes on most days of the week, combined with reducing calorie intake, can achieve weight loss comparable to that achieved by doing multiple aerobic classes a week. As well as improving physical health, cycling has a positive affect on emotional health –improving levels of well-being, self-confidence and tolerance to stress while reducing tiredness, difficulties with sleep and a range of medical symptoms.
One of the barriers to taking up cycling is a perception of the physical danger posed by motor traffic. However, the real risks are low and are signifcantly outweighed by the health benefits. It may be more risky to your health to be sedentary.
It’s vital for the health of the nation – and the health of the planet – that health and transport professionals focus on positive actions to encourage cycling, especially where a cycle journey will replace a car journey. Local and State transport and health authorities need to recognize the potential of cycling to improve many aspects of public health, and to make it part of a healthy transport strategy, devising safe cycling policies and promoting the use of cycling – by children and adults alike –on a daily basis.
Saturday, April 18, 2009
Friday, March 13, 2009
On Supplements
On long rides or long ride days on the tour, I always consume at least one water bottle mixed with a powder called Hammer Perpetuem ®. The Hammer Nutrition Company created this product for long bicycle rides and other high endurance endeavors. After trying many products over the years to mitigate the usual ill effects on the long haul, I have found that Perpetuem to be the best. The reason: Perpetuem provides sustained energy in the form of complex carbohydrates, soy protein, healthy fats, and key auxiliary nutrients such as sodium phosphate. The product also buffers lactic acid to prevent muscle fatigue. I can tell you that this stuff really works and 'no', I am not paid to say it; the rejuvenating effect is palpable, fast acting and long lasting. The downside for the minimalist tourer is that the stuff comes in a rather big jug. If you are on a long self-supported tour (weeks), it can be a space killer. I nevertheless choose to schlep it around. It is simply worth it.
In the heat of the summer, and particularly on full ride days, with every other water bottle, I take a couple of the Hammer Endurolyte ® capsules in order to stay on top of my salts loss. I like this product because Hammer recognized a few things that I agree with. First, most but not all salt loss is sodium chloride (table salt). Without getting too deep into the science, Hammer recognizes that there are potassium, magnesium and other salts that are lost through perspiration and that they need to be replaced. Even though these salts are lost in smaller amounts, on balance, the body still needs to replace the losses. Secondly, drinking Gatorade and other energy/electrolyte drinks may have some of these salts, but will not keep up with the total salt demand on a long hot ride day. And by the way, it is important to keep up with salts in order to keep the muscles working smoothly and avoid cramping. On long hot rides, it is also a good thing to eat snacks like pretzels and peanut butter crackers, too.
By the way, there are several other Hammer brand supplements I take as a matter of course for nutritional, anti-oxidant and tissue and joint health purposes.
Larry
In the heat of the summer, and particularly on full ride days, with every other water bottle, I take a couple of the Hammer Endurolyte ® capsules in order to stay on top of my salts loss. I like this product because Hammer recognized a few things that I agree with. First, most but not all salt loss is sodium chloride (table salt). Without getting too deep into the science, Hammer recognizes that there are potassium, magnesium and other salts that are lost through perspiration and that they need to be replaced. Even though these salts are lost in smaller amounts, on balance, the body still needs to replace the losses. Secondly, drinking Gatorade and other energy/electrolyte drinks may have some of these salts, but will not keep up with the total salt demand on a long hot ride day. And by the way, it is important to keep up with salts in order to keep the muscles working smoothly and avoid cramping. On long hot rides, it is also a good thing to eat snacks like pretzels and peanut butter crackers, too.
By the way, there are several other Hammer brand supplements I take as a matter of course for nutritional, anti-oxidant and tissue and joint health purposes.
Larry
Monday, March 9, 2009
Tours in the offing - part due
I am excited about an opportunity that has presented itself quite unexpectantly. My neighbor, who is aware of my bicycling exploits, put me in contact with some friends that cycle the Italian Alps every September. This year, from September 11 to 19, they will be based the entire time in Malcesine, Italy, on Lake Garda. I am sooooo much wanting to join them and am mulling it over (a dangerous thing for me).
They have planned five or six rides, with the emphasis totally on “vertical” rather than distance. The pace, as they so indicate, will be slow to moderate (everyone has their own ideas about that) but steady. The climbs vary from 500 or 600m vertical to 2,000m vertical or more. When climbing (or descending) the gradients typically are 6 - 9%, occasionally encountering a short double-digit stretch. I was glad to learn that the goal is always to get everyone to the top of the mountain, down the mountain safely. I am well-trained on hills, but mountains??
The nearest airport is Verona (VRN), which cannot be reached directly from the USA, but is reachable from all the major European air hubs. Obviously, I will be researching that further since the airline tickets will be the cost driver.
Because of their frequent visitor status, they have welcomed me into their hotel arrangement at 35 euro/night, which sounds very reasonable, U.S. dollar equivalent notwithstanding.
I fear that now that I have blogged it out, I may have started down the road to committment.
Larry
They have planned five or six rides, with the emphasis totally on “vertical” rather than distance. The pace, as they so indicate, will be slow to moderate (everyone has their own ideas about that) but steady. The climbs vary from 500 or 600m vertical to 2,000m vertical or more. When climbing (or descending) the gradients typically are 6 - 9%, occasionally encountering a short double-digit stretch. I was glad to learn that the goal is always to get everyone to the top of the mountain, down the mountain safely. I am well-trained on hills, but mountains??
The nearest airport is Verona (VRN), which cannot be reached directly from the USA, but is reachable from all the major European air hubs. Obviously, I will be researching that further since the airline tickets will be the cost driver.
Because of their frequent visitor status, they have welcomed me into their hotel arrangement at 35 euro/night, which sounds very reasonable, U.S. dollar equivalent notwithstanding.
I fear that now that I have blogged it out, I may have started down the road to committment.
Larry
Sunday, March 8, 2009
Cue sheet development
Over the course of my ride experience, I have come to particularly enjoy developing my own cue sheets for everything from local rides to interstate tours (haven't tried for parts outside of U.S.). While I would suggest that it is something almost anyone can do, I believe most would rather just be handed the ride plan and go.
I absolutely enjoy using the various on-line mapping tools, researching best bicycle roads, looking at various club website cues and even talking to knowledgeable people to develop cues. Certainly there are plenty of rides cues available on the Internet, but their datenesses and reliability can be suspect. I try to address traffic volume, availbility of shoulders or bikelanes else is it a country road, construction problems , trails to rails option, etc. The final product is usually an excel file accompanied with an on-line link mapping the route.
I have worked with several folks to develop custom cues for their rides. If you are interested in this subject or need this service, please let me know.
Larry
I absolutely enjoy using the various on-line mapping tools, researching best bicycle roads, looking at various club website cues and even talking to knowledgeable people to develop cues. Certainly there are plenty of rides cues available on the Internet, but their datenesses and reliability can be suspect. I try to address traffic volume, availbility of shoulders or bikelanes else is it a country road, construction problems , trails to rails option, etc. The final product is usually an excel file accompanied with an on-line link mapping the route.
I have worked with several folks to develop custom cues for their rides. If you are interested in this subject or need this service, please let me know.
Larry
Friday, March 6, 2009
Spring Forward
This weekend adds that extra hour of daylight so coveted by those of us who miss our evening rides. Bicycle clubs around the country begin their ride scheduling. Others will come out of the gyms, some for the first time since last fall. And many of us will resume commuting to work by bicycle with darkness and cold removed from both ends.
For those of us that train outside through the cold months, in my case mostly solo, the spring forward provides the welcomed gift of ride companionship. It is particularly exciting when the weather cooperates as in the present case of Maryland weather where we are having an amazing warm spell. Many of us around here are getting ready for the Icicle Metric Century on 28 March (link found on my website http://cycloscribe.com ). The Icicle starts and ends at the University of Deleware in Newark, De. It is a fairly hilly 62 miles, certainly an eye-opener for the first organized ride of the season given the combination of a cool morning start and lots of up and down. The only downside is the possibility for cold precipitation. If its not accumulating snow or ice, it is well attended and we all have fun.
For those of us that train outside through the cold months, in my case mostly solo, the spring forward provides the welcomed gift of ride companionship. It is particularly exciting when the weather cooperates as in the present case of Maryland weather where we are having an amazing warm spell. Many of us around here are getting ready for the Icicle Metric Century on 28 March (link found on my website http://cycloscribe.com ). The Icicle starts and ends at the University of Deleware in Newark, De. It is a fairly hilly 62 miles, certainly an eye-opener for the first organized ride of the season given the combination of a cool morning start and lots of up and down. The only downside is the possibility for cold precipitation. If its not accumulating snow or ice, it is well attended and we all have fun.
Thursday, March 5, 2009
Its all about the bike
This one comes from my book 'Once Upon A Bike: A Florida to Maryland Bicycling Adventure', which for those of you who have not been following my shameless plugs, can be purchased through my website http://cycloscribe.com But this excerpt is free, albiet paraphrased some.
Of course, its not really all about the bike, as Lance Armstrong has so articulated, but I would strongly suggest that the right bike is critical to minimizing the chances for problems of the mechanical variety. There are enough concerns on the long road without having to deal with a steed constantly in need.
Many great choices are out there. There are many good sources of information to help determine what might work best for you, although in the final analysis, nothing works better than good old-fashioned test riding. Here's what worked for me:
I chose a 2007 Cannondale T2000, a pure touring bike. Of the several bikes I tested, the T2000 was, by far, the most comfortable and had the best gearing. That said, I did not test ride some of the more expensive models (Burley, CoMotion and Rivendell, to name those I can remember). I am sure they could have been good choices, but all were out of my price range. The T2000 set me back about $1,800. Here is what I got for my money (this gets into some technical and potentially boring bike-speak):
My T2000 has an aluminum touring geometry frame and a Fatty-R all-condition front fork, making for a very sturdy and dynamically stable platform for performance under load. The wheels are DT TK 7.1 36-hole machined rims outifiited with DT Swiss Competion spokes, also deisinged for load. The wheels were dressed standard with Schwalbe Marathon Kevlar-belted 700 x 37c reflective tires, which I will swear by as long as they make 'em.
The tranny includes a Shimano FC M470 Hollowtech 26/36/48 crank with a Shimano Tiagra front derailleur (so-so in the front)., and in the rear a SRAM PG-970, 11-34 nine speed cog with a Shimano XT rear derailleur. Original equipment also included the Shimano Ultegra STI shifters to control the whole affair, but I replaced them with the Shimano Dura-Ace bar-end shifters with front shifting in the friction mode. This change made finding the sweet spot for each gear much cleaner. The STIs would not satisfactorily index through the wide range of chain travel under load.
Also standard on the T2000 was a rear rack, to which I outfitted Sunlite waterproof panniers that performed well in the rain. I found it necessary to trade out the stock Fizik seat for a Brooks saddle which I spent my training months breaking in with no regrets. I was and remain delighted with the Satori Poise SC suspension seat post - the innovation of a modest shock absorber in the seat post made all fo the difference in the world.
I added a spacious Jandd handlebar bag, complete with side pockets, a front pocket, and a waterproof cue sheet sleeve on the top. Due to its size and weight (with stuff), I devised a stabilizier to minimize bouncing and take the shear stress off of the mounting bolts.
I alos added the Garmin 705 GPS bicycle computer, which was new technology at the time. It proved extremely beneficial and interesting, but was a diappointment in several respects (a blog for another time; it would be interesting to hear from others on this). After my trip, Garmin sent me the link to upload the software patches that were needed to correct the problems.
After equipping the bicycle with all of the above and a full load, I discovered that a flashing taillight mounted directly to the rear rack was hopelessly obscured by the panniers and rack load. So, I fabricated a two light assembly that mounted to the rear rack and protruded beyond the rear panniers with one conspicuous Blackburn watereproof flashing LED taillight on each side of the bicycle.
Now you know my touring bike!
Larry
Of course, its not really all about the bike, as Lance Armstrong has so articulated, but I would strongly suggest that the right bike is critical to minimizing the chances for problems of the mechanical variety. There are enough concerns on the long road without having to deal with a steed constantly in need.
Many great choices are out there. There are many good sources of information to help determine what might work best for you, although in the final analysis, nothing works better than good old-fashioned test riding. Here's what worked for me:
I chose a 2007 Cannondale T2000, a pure touring bike. Of the several bikes I tested, the T2000 was, by far, the most comfortable and had the best gearing. That said, I did not test ride some of the more expensive models (Burley, CoMotion and Rivendell, to name those I can remember). I am sure they could have been good choices, but all were out of my price range. The T2000 set me back about $1,800. Here is what I got for my money (this gets into some technical and potentially boring bike-speak):
My T2000 has an aluminum touring geometry frame and a Fatty-R all-condition front fork, making for a very sturdy and dynamically stable platform for performance under load. The wheels are DT TK 7.1 36-hole machined rims outifiited with DT Swiss Competion spokes, also deisinged for load. The wheels were dressed standard with Schwalbe Marathon Kevlar-belted 700 x 37c reflective tires, which I will swear by as long as they make 'em.
The tranny includes a Shimano FC M470 Hollowtech 26/36/48 crank with a Shimano Tiagra front derailleur (so-so in the front)., and in the rear a SRAM PG-970, 11-34 nine speed cog with a Shimano XT rear derailleur. Original equipment also included the Shimano Ultegra STI shifters to control the whole affair, but I replaced them with the Shimano Dura-Ace bar-end shifters with front shifting in the friction mode. This change made finding the sweet spot for each gear much cleaner. The STIs would not satisfactorily index through the wide range of chain travel under load.
Also standard on the T2000 was a rear rack, to which I outfitted Sunlite waterproof panniers that performed well in the rain. I found it necessary to trade out the stock Fizik seat for a Brooks saddle which I spent my training months breaking in with no regrets. I was and remain delighted with the Satori Poise SC suspension seat post - the innovation of a modest shock absorber in the seat post made all fo the difference in the world.
I added a spacious Jandd handlebar bag, complete with side pockets, a front pocket, and a waterproof cue sheet sleeve on the top. Due to its size and weight (with stuff), I devised a stabilizier to minimize bouncing and take the shear stress off of the mounting bolts.
I alos added the Garmin 705 GPS bicycle computer, which was new technology at the time. It proved extremely beneficial and interesting, but was a diappointment in several respects (a blog for another time; it would be interesting to hear from others on this). After my trip, Garmin sent me the link to upload the software patches that were needed to correct the problems.
After equipping the bicycle with all of the above and a full load, I discovered that a flashing taillight mounted directly to the rear rack was hopelessly obscured by the panniers and rack load. So, I fabricated a two light assembly that mounted to the rear rack and protruded beyond the rear panniers with one conspicuous Blackburn watereproof flashing LED taillight on each side of the bicycle.
Now you know my touring bike!
Larry
Wednesday, March 4, 2009
Tours in the offing
A few blogs ago, I whined on a bit about not having a tour ride identifed in the near term. True enough, but as it turns out, things are not as bad as all that. The spring and summer should shape up nicely and 2010 offers hope for an 8 to 10 day outing.
I decided this year that I would finally join several of my friends on their MS ride, a two day ride covering 150 miles, all the while generating needed funds for a very important cause (see my last blog for more details on that). Additionally, I have interested several other friends in touring, maybe as a result of blogging and bloviating; who knows. One wants to do a two day ride this spring or summer (I am going to try to talk him into 3 days). Add to all that my usual smattering of centuries and club rides (my roadie life), and this year should be quite exciting. I am also looking forward to the prospect of reuniting with two high school track friends whom I have not seen in 35 years (now you know I am an old fart). I was able to find them through facebook and we may participate together in a September or October century ride.
Next year is shaping up for a Maryland to Maine ride, starting in my home town of Bel Air and finishing up in Bar Harbor. For me personally, this would complete my east coast aspirations, since I have already completed and written about my Florida to Maryland ride (check out my website and book and http://cycloscribe.com . There is also a link there for the MS ride.) What is particularly exciting to me is that I will not be going solo this time. There will be at least two other riders, one a close personal friend.
I am hoping that in 2011 another friend and I will ride to Dearborn, Michigan. I have completely planned that one out, but have not gained traction with my buddy as to any committment. I really should just shame him into it. One has to be careful about these things.
A transamerica is in the offing in the 2012/13 timeframe. Presently I am leaning toward the Adventure Cycling Association bicentennial routing (Virigina to Oregon), but remain very flexible at this early date. I used the Adventure Cycling Association maps for my FLto MD ride and had a love/hate affair with the routing. I talk about this is detail in my book. I will continue to look for partners on this one. I will also continue to figure out how in the world to take almost two months out of my life to do this. A subject for another blog, no doubt.
I am getting tired of talking about me. Please chime in.
I decided this year that I would finally join several of my friends on their MS ride, a two day ride covering 150 miles, all the while generating needed funds for a very important cause (see my last blog for more details on that). Additionally, I have interested several other friends in touring, maybe as a result of blogging and bloviating; who knows. One wants to do a two day ride this spring or summer (I am going to try to talk him into 3 days). Add to all that my usual smattering of centuries and club rides (my roadie life), and this year should be quite exciting. I am also looking forward to the prospect of reuniting with two high school track friends whom I have not seen in 35 years (now you know I am an old fart). I was able to find them through facebook and we may participate together in a September or October century ride.
Next year is shaping up for a Maryland to Maine ride, starting in my home town of Bel Air and finishing up in Bar Harbor. For me personally, this would complete my east coast aspirations, since I have already completed and written about my Florida to Maryland ride (check out my website and book and http://cycloscribe.com . There is also a link there for the MS ride.) What is particularly exciting to me is that I will not be going solo this time. There will be at least two other riders, one a close personal friend.
I am hoping that in 2011 another friend and I will ride to Dearborn, Michigan. I have completely planned that one out, but have not gained traction with my buddy as to any committment. I really should just shame him into it. One has to be careful about these things.
A transamerica is in the offing in the 2012/13 timeframe. Presently I am leaning toward the Adventure Cycling Association bicentennial routing (Virigina to Oregon), but remain very flexible at this early date. I used the Adventure Cycling Association maps for my FLto MD ride and had a love/hate affair with the routing. I talk about this is detail in my book. I will continue to look for partners on this one. I will also continue to figure out how in the world to take almost two months out of my life to do this. A subject for another blog, no doubt.
I am getting tired of talking about me. Please chime in.
Tuesday, March 3, 2009
Why do people taunt us so?
OK, so it doesn't happen often. Someone throwing a pop can or a tennis ball or whatever at the poor innocent, weird, offensive, horrible bicyclist on the shoulder. Let's face it, riding around with big bulky bags hanging off the bicycle, flags, reflectors, meandering vagabonds that we are. We deserve to be loathed, castigated and symbolically stoned.
The car passes by at say 30 miles per hour as the ball leaves his hand. The talented right hander adds another 40 miles per hour of accurate heat onto the projectile. As it finds its mark in the small of the cyclists back, the the 70 miles per hour is transformed first into incredulity, later to become a combination of anger and bruised tissue. The cyclist hears ever so briefly a faded doppler version of the celebration of a direct hit. Only after this all happens does the cyclist process that he has been targeted and taken out, so to say.
I'm certainly not a psychologist, but I have to believe there are a certain group a individuals that have a remarkably low tolerance for the 'ain't like me' folks called bicyclists. I think, though I could be worng, that touring cyclist are especially prized game. I imagine it must be fortuitous to these warped assholes, that bicyclist are prized targets of opportunity. It is the 'hit and run' scenario from heaven. Chances of injuring the cyclist 50%. Chances of getting caught, nil.
More dangerous than these hybrids of humanity are the ones that use their cars and trucks as weapon to scare the living bejeezus out of us. There are several techniques that I have noticed. One of the more popular, and no doubt the most thrilling to the maturity-challenged is the sneak up and honk technique. This is best executed on a country road with low traffic, when the 'ain't from around here' bicyclist is most off guard. Usually its an old chevy or a pick-up truck, I don't know why. The bicyclist isn't really looking in his rear view when all of the sudden HONNNK!, followed by squealing wheels, with the possible addition of vulgarities and hand gestures for good measure. It gets the heart going a bit, but you get to thank yourself later than you are you and they are whatever they are.
I must put this all in perspective. For example, during my 1500+ miles up the east coast of the United States, I had exactly one close call with, of all things an unwary (or uncaring) public bus driver who literally caused me to ride into a ditch to save my bacon. And I had one run in with a local yokel with whom I broke my own rule. Don't engage with assholes. On that one, I returned the favor of his language and gestures as he drove by. Then the car stopped about 100 feet ahead of me. I caught up. (What choice did I have?). A young roughneck (a good a word as any) exited his vehicle. "What did you call my girlfriend", he asked, no weapon visible that I could see. I had to dig out, think fast, what to say or do, shit. "Didn't realize this was your road", was all I could muster. And to my great fortune, probably the result of years of good clean living and daily prayer, the joker went on the defensive. " I know its not my road. If you could afford a car, you wouldn't be riding a bike on this road.", he reasoned. And who was I to argue with such sound logic? Exit stage left, I thought. "Guess not", I agreed. And that was it. I kept pedaling for a while, my heart beating out of my chest, half wondering if he was stalking me up ahead. After I settled down, I realized - lesson learned. All that said, these were the only two incidents of note, and the last one was half my fault, I guess.
The car passes by at say 30 miles per hour as the ball leaves his hand. The talented right hander adds another 40 miles per hour of accurate heat onto the projectile. As it finds its mark in the small of the cyclists back, the the 70 miles per hour is transformed first into incredulity, later to become a combination of anger and bruised tissue. The cyclist hears ever so briefly a faded doppler version of the celebration of a direct hit. Only after this all happens does the cyclist process that he has been targeted and taken out, so to say.
I'm certainly not a psychologist, but I have to believe there are a certain group a individuals that have a remarkably low tolerance for the 'ain't like me' folks called bicyclists. I think, though I could be worng, that touring cyclist are especially prized game. I imagine it must be fortuitous to these warped assholes, that bicyclist are prized targets of opportunity. It is the 'hit and run' scenario from heaven. Chances of injuring the cyclist 50%. Chances of getting caught, nil.
More dangerous than these hybrids of humanity are the ones that use their cars and trucks as weapon to scare the living bejeezus out of us. There are several techniques that I have noticed. One of the more popular, and no doubt the most thrilling to the maturity-challenged is the sneak up and honk technique. This is best executed on a country road with low traffic, when the 'ain't from around here' bicyclist is most off guard. Usually its an old chevy or a pick-up truck, I don't know why. The bicyclist isn't really looking in his rear view when all of the sudden HONNNK!, followed by squealing wheels, with the possible addition of vulgarities and hand gestures for good measure. It gets the heart going a bit, but you get to thank yourself later than you are you and they are whatever they are.
I must put this all in perspective. For example, during my 1500+ miles up the east coast of the United States, I had exactly one close call with, of all things an unwary (or uncaring) public bus driver who literally caused me to ride into a ditch to save my bacon. And I had one run in with a local yokel with whom I broke my own rule. Don't engage with assholes. On that one, I returned the favor of his language and gestures as he drove by. Then the car stopped about 100 feet ahead of me. I caught up. (What choice did I have?). A young roughneck (a good a word as any) exited his vehicle. "What did you call my girlfriend", he asked, no weapon visible that I could see. I had to dig out, think fast, what to say or do, shit. "Didn't realize this was your road", was all I could muster. And to my great fortune, probably the result of years of good clean living and daily prayer, the joker went on the defensive. " I know its not my road. If you could afford a car, you wouldn't be riding a bike on this road.", he reasoned. And who was I to argue with such sound logic? Exit stage left, I thought. "Guess not", I agreed. And that was it. I kept pedaling for a while, my heart beating out of my chest, half wondering if he was stalking me up ahead. After I settled down, I realized - lesson learned. All that said, these were the only two incidents of note, and the last one was half my fault, I guess.
Monday, March 2, 2009
Multiple Sclerosis
The number of people living with multiple sclerosis increases every hour of every day. This astonishing rate is not going to diminish, nor will it stop, until a cure is found. Research has made some incredible advances recently, but the world can still only offer disease management drugs and therapies to the 400,000 people living with MS in America.
We've formed a team for the Bike MS Chesapeake Challenge because we know that riding 150 miles is nowhere near as difficult as confronting a lifetime with multiple sclerosis. The National Multiple Sclerosis Society gives us all reason to hope, though. In addition to supporting novel research projects around the globe, they also provide much needed education, programs, and services to everyone who is affected by MS - including the diagnosed, their friends and families, and the healthcare professionals who work with them.
Please visit my webpage at http://cycloscribe.com and go to the link under the Resources tab. Any donation will be appreciated. All of the money goes to The National Multiple Sclerosis Society.
Larry
We've formed a team for the Bike MS Chesapeake Challenge because we know that riding 150 miles is nowhere near as difficult as confronting a lifetime with multiple sclerosis. The National Multiple Sclerosis Society gives us all reason to hope, though. In addition to supporting novel research projects around the globe, they also provide much needed education, programs, and services to everyone who is affected by MS - including the diagnosed, their friends and families, and the healthcare professionals who work with them.
Please visit my webpage at http://cycloscribe.com and go to the link under the Resources tab. Any donation will be appreciated. All of the money goes to The National Multiple Sclerosis Society.
Larry
Sunday, March 1, 2009
Touring clothes - A Summer Perspective (why not?)
It is my opinion (since it is my blog), that the best practice on the tour is to take just enough full outfits for a single rotation of clean and dirty clothes. Obviously, this includes clothes needed for after the end of day shower and sleeping. The issue is more about volume than weight. No matter how you slice it, the best laid plans will have you filling half a pannier with clothing (unless you pack on top or trailer tour).
I tried touring shorts as a bit of an experiment, having trained comfortably in them. The attraction is that they have pockets, some padding (though not us much as conventional road shorts), and can double as a regular pair of shorts since they look fairly normal. During my Florida to Maryland ride, I wore the touring shorts exclusively through the Florida part of the trip. Although the pockets were convenient for taking my wallet and coins into stores and restaurants, there was just not enough padding for the purpose of being on the bicycle for eight hours each day (again, my opinion). I was constantly fighting butt fatigue. Don't laugh. It was altogether fairly unpleasant. I switched over to the bicycle shorts and my butt was Mr. Happy for the next 1000 miles or so.
Of course, the best laid plans are stupid (see first paragraph). Having switched to bicycling shorts, the lack of pockets became a bit of an issue. It seems I had packed only one shirt with pockets. Two out of every three ride days, I was hand carrying cash and coin into establishments. This is how we learn!
I did do a couple things right, though. The selection of a recessed clip in shoe (vs. the clippity-clop affair associated with most road shoes), allowed me , for example, to walk into a 7-Eleven with dignity (notwithstanding the spandex shorts and funny colored shirts which were not always well understood, particularly in southern Georgia and parts of Virginia). Also, I thought it rather clever to have purchased a pair of cycling glasses with a reading lens in the bottom. This was perfect for my old eyes to see my cycle computer and read my cue sheets on the fly. For those interested, these can be custom purchased in varying magnifications and are surprisingly affordable.
Most evenings I would wash the clothing that I had worn during the day by taking them into the shower with me. After wringing out the items by hand, I would hang them in the bathroom or wherever they could get good air flow. The clothes would not be fully dry by morning, so I would secure them to the rear rack during the ride day and allow the sun to do the rest. On the few occasions that I stayed at a full service hotel, I was able to take advantage of coin-op wahsers and dryers.
Larry
I tried touring shorts as a bit of an experiment, having trained comfortably in them. The attraction is that they have pockets, some padding (though not us much as conventional road shorts), and can double as a regular pair of shorts since they look fairly normal. During my Florida to Maryland ride, I wore the touring shorts exclusively through the Florida part of the trip. Although the pockets were convenient for taking my wallet and coins into stores and restaurants, there was just not enough padding for the purpose of being on the bicycle for eight hours each day (again, my opinion). I was constantly fighting butt fatigue. Don't laugh. It was altogether fairly unpleasant. I switched over to the bicycle shorts and my butt was Mr. Happy for the next 1000 miles or so.
Of course, the best laid plans are stupid (see first paragraph). Having switched to bicycling shorts, the lack of pockets became a bit of an issue. It seems I had packed only one shirt with pockets. Two out of every three ride days, I was hand carrying cash and coin into establishments. This is how we learn!
I did do a couple things right, though. The selection of a recessed clip in shoe (vs. the clippity-clop affair associated with most road shoes), allowed me , for example, to walk into a 7-Eleven with dignity (notwithstanding the spandex shorts and funny colored shirts which were not always well understood, particularly in southern Georgia and parts of Virginia). Also, I thought it rather clever to have purchased a pair of cycling glasses with a reading lens in the bottom. This was perfect for my old eyes to see my cycle computer and read my cue sheets on the fly. For those interested, these can be custom purchased in varying magnifications and are surprisingly affordable.
Most evenings I would wash the clothing that I had worn during the day by taking them into the shower with me. After wringing out the items by hand, I would hang them in the bathroom or wherever they could get good air flow. The clothes would not be fully dry by morning, so I would secure them to the rear rack during the ride day and allow the sun to do the rest. On the few occasions that I stayed at a full service hotel, I was able to take advantage of coin-op wahsers and dryers.
Larry
Saturday, February 28, 2009
Winter training - the good, the bad and the ugly
Last winter was different. I knew that I was preparing for an adventure (my Florida to Maryland ride). I kept my mileage up fairly well through the cold months, motivated to go out in temperatures and conditions that do not normally appeal to most riders (or do not appeal to most normal riders?). I was full time on the touring bike with simulated loads in the panniers (bags), riding four to five days a week, 15 to 30 miles per day. Oddly, I did not rack up too many long days (75 miles plus), even though that would typify a day in the saddle on a bike tour. Maybe it would have been ideal to ride several days in a row with high mileage as more meaningful training, who knows. But really, who has that kind of time with family and work? In hindsight, it didn't really matter. After 5 or 6 days on the road, you get acclimated.
It is my assertion that cold-weather training is a great boost to prepare for the more conventional bicycling months. The hardest part is getting the winter cycling clothes on and getting on the bike - especially when you feel the cold and wind out and about in civilian attire. But I digress. During fall and winter riding, heavier clothes and denser air add weight and resistance. Pedaling through these conditions can be depressing if you obsess on speed (or lack thereof), however it is a phenomenal way to work on endurance. When it finally warms up, not only is there the benefit of having ridden all winter, but the air is thinner and with fewer clothes, you feel like superman while your buddies are just getting there first rides in.
This winter has been different for me. I have no tour planned for the warm months of 2009. No doubt, I will do my usual smattering of club rides and centuries (62 and 100 mile event rides), but the motivation is not the same as if there was a tour in the offing. Accordingly, I have been outside less and in the gym more, cherry-picking the better days to be on the bike (like yesterday). I have been using mostly my road bikes. It was also easy to let a few pounds creep back onto the ol waistline. Time to start planning a tour ride.
The gym thing isn't so bad, really. Cyclists need to work abs, lower back and hamstring muscles in particular whenever they can. These muscle groups get almost no work from riding a bicycle. The abs and lower back in particular are part of your core. A well conditioned core contributes greatly to ride performance, form and endurance.
Still, I find myself wishing spring would come.
Larry
It is my assertion that cold-weather training is a great boost to prepare for the more conventional bicycling months. The hardest part is getting the winter cycling clothes on and getting on the bike - especially when you feel the cold and wind out and about in civilian attire. But I digress. During fall and winter riding, heavier clothes and denser air add weight and resistance. Pedaling through these conditions can be depressing if you obsess on speed (or lack thereof), however it is a phenomenal way to work on endurance. When it finally warms up, not only is there the benefit of having ridden all winter, but the air is thinner and with fewer clothes, you feel like superman while your buddies are just getting there first rides in.
This winter has been different for me. I have no tour planned for the warm months of 2009. No doubt, I will do my usual smattering of club rides and centuries (62 and 100 mile event rides), but the motivation is not the same as if there was a tour in the offing. Accordingly, I have been outside less and in the gym more, cherry-picking the better days to be on the bike (like yesterday). I have been using mostly my road bikes. It was also easy to let a few pounds creep back onto the ol waistline. Time to start planning a tour ride.
The gym thing isn't so bad, really. Cyclists need to work abs, lower back and hamstring muscles in particular whenever they can. These muscle groups get almost no work from riding a bicycle. The abs and lower back in particular are part of your core. A well conditioned core contributes greatly to ride performance, form and endurance.
Still, I find myself wishing spring would come.
Larry
Friday, February 27, 2009
Reminiscing or Planning the next Hurrah?
So anyway, every other Friday I have a day off from work - perfect for a long bicycle ride. After an hour or so of pedaling alone along the rural roads, the endorphins and solace tranport me to my next great adventure. And so I got to seriously thinking about that today as I pedaled through the beautiful Susquehanna State Park here in Harford County, Maryland. While most folks were working, I was taking in the unseasonably warm February weather thinking where next. Maybe Bel Air, Maryland to Dearborne, Michigan. A friend of mine has been wanting to do just that because he has family there. It would be a ten day trip west through south PA, then north up to Erie; then along Lake Erie and ...well, then again, maybe I would go most of the way, and meet my family in Sandusky! Sandusky is supposed to have the ultimate in roller coaster rides. The park juts out into the midst of Lake Erie - it looks pretty cool on the maps. My friend would have only another day or two to ride into Dearborn solo.
Or
Or I am also considering taking the family to Washington DC and riding the Mount Vernon Trail again. I took this paved trail in during the second to last day in my Florida to Maryland solo ride (check out my book: 'Once Upon a Bike' on Amazon.com). My daughter is 8 and she could see the Capitol, Lincoln Memorial and, Washington Monument all by bike. That would be very cool.
And
In a few years, when I can create some time in my life, I will do a transamerica ride. Let me know if you want to go. I am looking at summer 2012. From what I have read, this little undertaking will take 45 to 60 days depending on route selection and average daily mileage.
Well, when it started to rain and the wind really picked up, I was tranported back to the more immediate concerns of leaning into the wind and keeping my glasses clear.
Its been a wonderful first blog. Enjoyed it. I would love to hear from fellow touring and roadie enthusiasts.
Larry
Or
Or I am also considering taking the family to Washington DC and riding the Mount Vernon Trail again. I took this paved trail in during the second to last day in my Florida to Maryland solo ride (check out my book: 'Once Upon a Bike' on Amazon.com). My daughter is 8 and she could see the Capitol, Lincoln Memorial and, Washington Monument all by bike. That would be very cool.
And
In a few years, when I can create some time in my life, I will do a transamerica ride. Let me know if you want to go. I am looking at summer 2012. From what I have read, this little undertaking will take 45 to 60 days depending on route selection and average daily mileage.
Well, when it started to rain and the wind really picked up, I was tranported back to the more immediate concerns of leaning into the wind and keeping my glasses clear.
Its been a wonderful first blog. Enjoyed it. I would love to hear from fellow touring and roadie enthusiasts.
Larry
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