LC Biking Report

Since my last report on 4/26, I've put in these rides:

4/29 - mon - 33.09 mi
5/1 - sat - 21.47 mi (raining)
5/4 - tue - 7.05 mi (friggin contact lens went bad)
5/5 - Wed 25.51 mi (switched to wearing glasses while riding)
5/8 - Sat 42.01 mi (longest ride yet)

The weekend of 5/1 it was raining. Both of my riding buddies (one on
Saturday and another on Sunday) didn't show up. So I rode Saturday in the
rain (well, I waited until 8:30 a when it stopped raining, but by the time I
got home it was pouring down -- I was thoroughly soaked!) alone. I've
decided that I don't like riding in the rain, so I don't plan to do that
unless I just get catch out in it.

The contact lens thing was a pain. Must be too much junk in the air --
riding make my one lens a pain to deal with, so I've switched back to
glasses.

But getting to the main point -- after that Wed AM ride of 25.51 miles, that
I did while LCing, I encountered what must have been low blood glucose. I
got completely drained after that ride, so much so that trying to work was
hard. Of course, Wednesday night is a gym night so I was beat during the
workout, even after trying to recover by eating extra calories. Something's
got to give here...

So, I made some adjustments. I moved my Friday night weight workout up to
thrusday, so I did two back-to-back workouts. Not the greatest idea since
those were nights 5 and 6 on the 5-rep microcycle of HST, which means HEAVY
weights. But at least it gave me an extra day before riding again. So, in
anticipation of zonking out after Saturday's ride, I did a carb up. So I
managed to bang out 42 miles. It was pretty easy energy wise during the
ride, but my butt was hurting I didn't zonk out afterwards, but I
certainly feel all bloated now. Also, I have some weirdness in my right
knee, which is why I'm typing this now instead of being out there putting in
another 30+ miles, which is where I really want to be! I don't want to push
too hard and end up forced to not ride. I think the right knee thing is the
result of doing some gym work -- I recall first feeling this weirdness while
doing a leg press. I hope it doesn't become a long-term issue. I may lay
off all leg work in the gym.

These rides might have a different effect on my were it not for the hills.
My paths all have some decent climbs...not really mountain type climbing,
mind you, but several short hills but a fair about of long climbs. Sometimes
I find myself going 5-8 mphs on these parts, which is almost the lower limit
on how slow I can go while being able to stay upright on the bike

Oh, I've got to mention this....my longer rides are mostly out in the
country -- I leave from my house (in the city) and quickly get to these
country roads. Talk about lovely riding. Yesterday's ride was along a new
route for me...but on freshly paved blacktop roads, again white pickett
fences, pastures, farm land, bison ranches, etc. Watching the early
sunshine while on a bike on a nice piece of road is very stress-reducing,
plus being good exercise. Recommended.

Since Apirl 17, when I resumed riding, I've gotten in 268 miles. I'd like
to get up to at least 400 miles per month!

On Sun, 9 May 2004 08:01:54 -0400, Roger Zoul
wrote:

Since my last report on 4/26, I've put in these rides:

4/29 - mon - 33.09 mi
5/1 - sat - 21.47 mi (raining)
5/4 - tue - 7.05 mi (friggin contact lens went bad)
5/5 - Wed 25.51 mi (switched to wearing glasses while riding)
5/8 - Sat 42.01 mi (longest ride yet)

The weekend of 5/1 it was raining. Both of my riding buddies (one on
Saturday and another on Sunday) didn't show up. So I rode Saturday in
the
rain (well, I waited until 8:30 a when it stopped raining, but by the
time I
got home it was pouring down -- I was thoroughly soaked!) alone. I've
decided that I don't like riding in the rain, so I don't plan to do that
unless I just get catch out in it.

I recommend a top with hood that can be put into a bag, and then strapping
the bag to your camelback. This way, you can still ride. Something like
this:

http://www.nashbar.com/profile.cfm?c...eid=&pagename=

To protect your feet:

http://www.nashbar.com/profile.cfm?c...eid=&pagename=

You do have to be careful when riding in the rain, though.

The contact lens thing was a pain. Must be too much junk in the air --
riding make my one lens a pain to deal with, so I've switched back to
glasses.

But getting to the main point -- after that Wed AM ride of 25.51 miles,
that
I did while LCing, I encountered what must have been low blood glucose.
I
got completely drained after that ride, so much so that trying to work
was
hard. Of course, Wednesday night is a gym night so I was beat during the
workout, even after trying to recover by eating extra calories.
Something's
got to give here...

So, I made some adjustments. I moved my Friday night weight workout up
to
thrusday, so I did two back-to-back workouts. Not the greatest idea
since
those were nights 5 and 6 on the 5-rep microcycle of HST, which means
HEAVY
weights. But at least it gave me an extra day before riding again. So,
in
anticipation of zonking out after Saturday's ride, I did a carb up. So I
managed to bang out 42 miles. It was pretty easy energy wise during the
ride, but my butt was hurting I didn't zonk out afterwards, but I
certainly feel all bloated now. Also, I have some weirdness in my right
knee, which is why I'm typing this now instead of being out there
putting in
another 30+ miles, which is where I really want to be! I don't want to
push
too hard and end up forced to not ride. I think the right knee thing is
the
result of doing some gym work -- I recall first feeling this weirdness
while
doing a leg press. I hope it doesn't become a long-term issue. I may lay
off all leg work in the gym.

Some carbs do help. Are you taking any carbs with you on the ride?

These rides might have a different effect on my were it not for the
hills.
My paths all have some decent climbs...not really mountain type climbing,
mind you, but several short hills but a fair about of long climbs.
Sometimes
I find myself going 5-8 mphs on these parts, which is almost the lower
limit
on how slow I can go while being able to stay upright on the bike

I also go relatively slow, although I like to stand (which typically means
higher speeds).

Oh, I've got to mention this....my longer rides are mostly out in the
country -- I leave from my house (in the city) and quickly get to these
country roads. Talk about lovely riding. Yesterday's ride was along a
new
route for me...but on freshly paved blacktop roads, again white pickett
fences, pastures, farm land, bison ranches, etc. Watching the early
sunshine while on a bike on a nice piece of road is very stress-reducing,
plus being good exercise. Recommended.

Since Apirl 17, when I resumed riding, I've gotten in 268 miles. I'd
like
to get up to at least 400 miles per month!



That's about what I got to last year -- 100 miles a week in 3/4 days of
riding.

--
Bob in CT
Remove ".x" to reply

Bob in CT wrote:
:: On Sun, 9 May 2004 08:01:54 -0400, Roger Zoul
::
:: wrote:
::
::: Since my last report on 4/26, I've put in these rides:
:::
::: 4/29 - mon - 33.09 mi
::: 5/1 - sat - 21.47 mi (raining)
::: 5/4 - tue - 7.05 mi (friggin contact lens went bad)
::: 5/5 - Wed 25.51 mi (switched to wearing glasses while riding)
::: 5/8 - Sat 42.01 mi (longest ride yet)
:::
::: The weekend of 5/1 it was raining. Both of my riding buddies (one
::: on
::: Saturday and another on Sunday) didn't show up. So I rode Saturday
::: in
::: the
::: rain (well, I waited until 8:30 a when it stopped raining, but by
::: the
::: time I
::: got home it was pouring down -- I was thoroughly soaked!) alone.
::: I've
::: decided that I don't like riding in the rain, so I don't plan to do
::: that
::: unless I just get catch out in it.
::
:: I recommend a top with hood that can be put into a bag, and then
:: strapping
:: the bag to your camelback. This way, you can still ride. Something
:: like
:: this:
::
::
http://www.nashbar.com/profile.cfm?c...eid=&pagename=

Oh, good idea...I'll probably need this and the camelback before too much
longer...having a place to put it would be great...

BTW, which camelback would be best? I've seen they have several models at
different price ranges. I noticed that the more expensive ones have
compartments on the back for stuff.

HOw much does 100 oz of water weigh, anyway? I'd probably have to get used
to riding with that hanging on my back!

::
:: To protect your feet:
::
::
http://www.nashbar.com/profile.cfm?c...eid=&pagename=

Oh yes. Having soaked feet is really no fun. Thanks.

::
:: You do have to be careful when riding in the rain, though.
::


Right...I've read that is a good idea to decrease air pressure when its wet.

::: The contact lens thing was a pain. Must be too much junk in the
::: air --
::: riding make my one lens a pain to deal with, so I've switched back
::: to
::: glasses.
:::
::: But getting to the main point -- after that Wed AM ride of 25.51
::: miles,
::: that
::: I did while LCing, I encountered what must have been low blood
::: glucose.
::: I
::: got completely drained after that ride, so much so that trying to
::: work
::: was
::: hard. Of course, Wednesday night is a gym night so I was beat
::: during the
::: workout, even after trying to recover by eating extra calories.
::: Something's
::: got to give here...
:::
::: So, I made some adjustments. I moved my Friday night weight
::: workout up
::: to
::: thrusday, so I did two back-to-back workouts. Not the greatest idea
::: since
::: those were nights 5 and 6 on the 5-rep microcycle of HST, which
::: means
::: HEAVY
::: weights. But at least it gave me an extra day before riding again.
::: So,
::: in
::: anticipation of zonking out after Saturday's ride, I did a carb up.
::: So I
::: managed to bang out 42 miles. It was pretty easy energy wise
::: during the
::: ride, but my butt was hurting I didn't zonk out afterwards, but
::: I
::: certainly feel all bloated now. Also, I have some weirdness in my
::: right
::: knee, which is why I'm typing this now instead of being out there
::: putting in
::: another 30+ miles, which is where I really want to be! I don't
::: want to
::: push
::: too hard and end up forced to not ride. I think the right knee
::: thing is
::: the
::: result of doing some gym work -- I recall first feeling this
::: weirdness
::: while
::: doing a leg press. I hope it doesn't become a long-term issue. I
::: may lay
::: off all leg work in the gym.
::
:: Some carbs do help. Are you taking any carbs with you on the ride?

No...just the day before, right before starting (Smarties), and after. I'm
still working on getting this sorted. On a 3 hour ride, I don't feel I need
to eat. Fitday and my cycling software claimed I burned almost 2000 kcals
on my last right, while my heart rate monitor lied completely, claiming some
3000+ kcals. Yeah, RIGHT! I think I need more time to figure out how to
balance things out. So far, I just want to pig out afterwards.

::
::: These rides might have a different effect on my were it not for the
::: hills.
::: My paths all have some decent climbs...not really mountain type
::: climbing,
::: mind you, but several short hills but a fair about of long climbs.
::: Sometimes
::: I find myself going 5-8 mphs on these parts, which is almost the
::: lower
::: limit
::: on how slow I can go while being able to stay upright on the bike
::
:: I also go relatively slow, although I like to stand (which typically
:: means
:: higher speeds).

I don't like to stand while riding...yet....seems much harder to me....

::
::: Oh, I've got to mention this....my longer rides are mostly out in
::: the
::: country -- I leave from my house (in the city) and quickly get to
::: these
::: country roads. Talk about lovely riding. Yesterday's ride was
::: along a
::: new
::: route for me...but on freshly paved blacktop roads, again white
::: pickett
::: fences, pastures, farm land, bison ranches, etc. Watching the early
::: sunshine while on a bike on a nice piece of road is very
::: stress-reducing,
::: plus being good exercise. Recommended.
:::
::: Since Apirl 17, when I resumed riding, I've gotten in 268 miles.
::: I'd
::: like
::: to get up to at least 400 miles per month!
:::
:::
::
:: That's about what I got to last year -- 100 miles a week in 3/4 days
:: of
:: riding.

I'm hoping to do two 25 mile rides on weekdays, then one long one on Sat or
Sun, and then a shorter one on the weekend day I didn't do the long one
Do you ever worry about being out on some lonely road all by yourself with
the chickens, cows, and lunatics? I wonder if I should be packin iron.....

Have you cyclists looked at any of Philip Maffetone's ideas regarding "fuel"
for endurance events? He has worked extensively with triathletes and
ultra-runners.He isn't keen on high carbs but seems to have had very fine
results with people he has coached.
You can find any number of references and thus some articles via Google...

Jim Fulkerson

Thanks for the info...I'll look...

James Fulkerson wrote:
:: Have you cyclists looked at any of Philip Maffetone's ideas
:: regarding "fuel" for endurance events? He has worked extensively
:: with triathletes and ultra-runners.He isn't keen on high carbs but
:: seems to have had very fine results with people he has coached.
:: You can find any number of references and thus some articles via
:: Google...
::
:: Jim Fulkerson

Pat wrote:
::: Oh, good idea...I'll probably need this and the camelback before
::: too much
:: longer...having a place to put it would be great...
:::
::: BTW, which camelback would be best? I've seen they have several
::: models at
:: different price ranges. I noticed that the more expensive ones have
:: compartments on the back for stuff.
:::
::: HOw much does 100 oz of water weigh, anyway? I'd probably have to
::: get
:: used to riding with that hanging on my back!
::
::
:: Boy, have you opened up a topic that could last forever! I prefer the
:: Hydrapak instead of Camelbak (I have had both).
:: http://hydrapak.com/PACKS/overflow.html I like the Hydrapak
:: Overflow model. How much does it weigh full? About 7-8 pounds. What
:: I do is fill it to the top with ice cubes first. This is easy to do
:: because the Hydrapaks open with a different kind of opening---big
:: enough to get your entire hand inside.

For easy cleaning, too?

None of those little circular
:: openings--this one is more like the opening of a sandwich baggie but
:: it has stiff plastic ribs to keep it open (like one of those old
:: change purses). That also means there is no cap to lose or drop in
:: the dirt. You just fold the opening over a few times and the velcro
:: tab holds it closed. So, after filling it with ice cubes, I put
:: water in until it is topped off. I then put some cheese sticks in
:: the pack next to the water bladder so that the ice water keeps them
:: nice and cold and firm. (You could do this with a candy bar, too.
:: works great) Last year, I decided to get a Hydrapak HipSip 70.

So you have 3?

:: This one sits low on my bum with the belt around my hip bones. It
:: holds 70 oz of water. I really like it because it eliminates the
:: weight on my shoulders/back area. You put it on like a waist belt
:: and cinch it up, but when you get in riding position, it sags down
:: in the back a bit.

Is that bothersome? Also, do I need to carry my two water bottles if I have
one of these packs?
::
:: One guy in our group uses the Camelbak Mule ( I think that is their
:: best selling model)
:: http://camelbak.com/rec/cb_prod.cfm?...product_id=201. It
:: weighs a lot because of all those extra pockets. He carries
:: everything known to man that "might" come in handy, including a pair
:: of sandals, packages of sterile wipes (hospital stuff), needle nosed
:: pliers, scissors, tweezers, toilet paper--and probably more than
:: you'd want to know about.
::
:: What it comes down to is personal preference. I liked the 70 oz
:: Camelbak and then the 100 oz Overflow and now I have gone to the 70
:: oz HipSip.

Wow...decisions, decisions....I'd obviously rather only buy once....but I
wish I had an idea about how it feels to wear one of these on a ride. Maybe
I'll see if I can borrow one from someone....

You don't put gatoraid in yours for a long ride? And how long of a ride
does one need to do for one of these to really be useful? With the current
temps here, doing 40 miles on two water bottles is enough. When the temps
get into the upper 90s that might change...or when I get faster...

::
::
::
::
:::
::: I don't like to stand while riding...yet....seems much harder to
::: me....
::
:: This is something that has to be tried and experimented with. I
:: think I have finally figured it out: if you stand while riding and
:: your thighs burn like crazy, you're not doing it right. What you
:: have to learn to do it lean forward quite a bit, move the bike from
:: right to left as you pedal, and use your body's weight on the down
:: stroke so that all the pressure is not on your thigh muscles. Also,
:: you have to figure out the exact time to stand up because if you do
:: it too early or too late, you'll know about it. You have to be in
:: just the right gear as the hill rises to meet you, etc. etc. It took
:: me a lot of experimenting before I figured some of these things out.

I'll practice this on one of my close-in neighborhood routes. They are
pretty hilly, but easy walking distance in case I bonk

:: Oh, and one more---don't attempt it while in the third chainring,
:: the granny gear.

Yeah, I've learned that already....not enough resistance in granny gear.
But I thank God for granny gear!

Thanks for the info. I save all of these messages...

:: Pat in TX ( haven't used the Hydrapak this year yet! Still slurping
:: down the two bottles of water.)

Okay, good to know!

On Mon, 10 May 2004 18:51:01 -0400, Roger Zoul
wrote:

Bob in CT wrote:
[cut]

Oh, good idea...I'll probably need this and the camelback before too much
longer...having a place to put it would be great...

BTW, which camelback would be best? I've seen they have several models
at
different price ranges. I noticed that the more expensive ones have
compartments on the back for stuff.

HOw much does 100 oz of water weigh, anyway? I'd probably have to get
used
to riding with that hanging on my back!


Actually, I've gone to not using camelbacks except for long distances.
Instead, I have a seat pack that has everything in it. The camelbacks are
heavy. For 40 miles, though, in summer, I need quite a bit of water. I
can carry two water bottles, but 40+ miles is too long for that amount of
water.

::
:: To protect your feet:
::
::
http://www.nashbar.com/profile.cfm?c...eid=&pagename=

Oh yes. Having soaked feet is really no fun. Thanks.

I should warn that these can get hot. So, if it's 90 and raining, you
might not want to wear this kind of stuff.

::
:: You do have to be careful when riding in the rain, though.
::


Right...I've read that is a good idea to decrease air pressure when its
wet.

Personally, I would never decrease air pressure. The amount of contact
patch you gain will be far offset by the amount of punctures you get.

[cut]
::
:: Some carbs do help. Are you taking any carbs with you on the ride?

No...just the day before, right before starting (Smarties), and after.
I'm
still working on getting this sorted. On a 3 hour ride, I don't feel I
need
to eat. Fitday and my cycling software claimed I burned almost 2000
kcals
on my last right, while my heart rate monitor lied completely, claiming
some
3000+ kcals. Yeah, RIGHT! I think I need more time to figure out how to
balance things out. So far, I just want to pig out afterwards.


Pigging out afterwards is good.

::
::: These rides might have a different effect on my were it not for the
::: hills.
::: My paths all have some decent climbs...not really mountain type
::: climbing,
::: mind you, but several short hills but a fair about of long climbs.
::: Sometimes
::: I find myself going 5-8 mphs on these parts, which is almost the
::: lower
::: limit
::: on how slow I can go while being able to stay upright on the bike
::
:: I also go relatively slow, although I like to stand (which typically
:: means
:: higher speeds).

I don't like to stand while riding...yet....seems much harder to me....

It is harder, but there are techniques to limit how hard it is (check out
Lance Armstrong's riding -- he stands for many minutes at a time). Plus,
you go faster.

[cut]

I'm hoping to do two 25 mile rides on weekdays, then one long one on
Sat or
Sun, and then a shorter one on the weekend day I didn't do the long one

Do you ever worry about being out on some lonely road all by yourself
with
the chickens, cows, and lunatics? I wonder if I should be packin
iron.....




This morning, someone honked at me for absolutely no reason. Some people
do not like bikes.

--
Bob in CT
Remove ".x" to reply

On Tue, 11 May 2004 09:56:35 +0200, James Fulkerson
wrote:

Have you cyclists looked at any of Philip Maffetone's ideas regarding
"fuel"
for endurance events? He has worked extensively with triathletes and
ultra-runners.He isn't keen on high carbs but seems to have had very fine
results with people he has coached.
You can find any number of references and thus some articles via
Google...

Jim Fulkerson



This looks like "slow burn". I'll definitely check it out. Thanks.

--
Bob M
remove ".x" to reply