tag:blogger.com,1999:blog-60743385209614677572024-03-05T19:22:31.771-08:00Ultracycling WannabeThe delirium of swiftnessUnknownnoreply@blogger.comBlogger44125tag:blogger.com,1999:blog-6074338520961467757.post-387383445197519572014-01-07T19:48:00.001-08:002014-01-07T19:48:33.063-08:00New Sugoi Resistor booties<p>Well, I guess I'm a bonafide fred if I get excited about new bike booties. My current pair of <a href="http://www.sugoi.com/usa/resistor-bootie-10014932.html">Sugoi Resistor</a> booties were finally getting worn & torn after about four years of good use. I looked around and decided to just go with what I know so I used my REI gift card and picked up a new pair of the Resistors.</p>
<p>There are a few changes from the older ones. The zipper pull appears to be better built; I hope the zipper itself is a little better, the old pair had become very difficult to zip up towards the end of their life (but again, consider that they were four years old and saw a lot of use during the winter months, which go from about October until freaking June some years here in the Pacific Northwest…)</p>
<p>My old pair were size L but I always had difficulty pulling them on and the required stretching may have shortened their life so I decided to step up to XL with the new pair.</p>
<p>Now, these booties won't keep your feet entirely dry during a deluge, but they will help to keep the wind off and any rain that gets inside isn't too bad, especially when I'm wearing wool socks (which would be every time I ride in the rain).</p>
<p>A friend of mine also passed on this tip: coat the bottom two cordura patches with Shoe-Goo before you start wearing them, this will help help prevent wear and tear at those two points. </p>Unknownnoreply@blogger.com0tag:blogger.com,1999:blog-6074338520961467757.post-50423200196625983452013-11-21T18:01:00.001-08:002013-11-21T18:01:29.425-08:00Bontrager Flare 3 taillight review<p>I needed to replace a dead Planet Bike Super Flash (PBSF) but they didn't have any at the Bike Gallery I went to. Looking over the lights they had in stock, I found a Bontrager Flare 3 that looked like it would be an improvement.</p>
<p>I put it on the bike and was immediately impressed with the flash pattern. It uses two bright LEDs with directed reflectors as the main lights, compared to just one on the PBSF. There are an additional two LEDs in the middle used for side visibility. With a translucent cover, side visibility is excellent even though from that angle all you see are just the bare LEDs, there is no directed reflector pointing off to the side.</p>
<p>The on/off switch is covered in rubber and is on the bottom. This switch is much easier to activate compared to the PBSF which I always found hard to work with when wearing gloves. There are two modes, steady and flashing.</p>
<p>The Flare 3 uses 2 AAA batteries. The limited warranty is for 1 year and does not cover batteries (of course) or normal wear & tear. More details at <a href="http://bontrager.com/support/warranty">http://bontrager.com/support/warranty</a>.</p>
<p> </p>
<p>Mounting hardware options are good. There are two permanent mounts (seat-stay size and large tube size) as well as a temporary style mount that would be more suitable for handlebars. They also include a screw in case you have a rack and can attach the Flare directly to it. In summary, more mounting options available than the PBSF.</p>
<p>Another difference between the PBSF is that the Flare 3 slides on to the mount from the side. With the PBSF, if I mounted it high on the seat stay with the saddle bag directly above, I would have to remove the saddle bag in order to remove the PBSF (to change the batteries). Sliding the Flare in from the side works better for me.</p>
<p>I'm happy with the light but a little disappointed about the price. I understand profit & margin, tooling costs and minimum runs and all that, but I still look at it and say to myself "thirty bucks for this?" But the price didn't stop me from going out and buying two of them, it just made me a little grumpy about it…</p>
<p>Yes, I'm sporting two of these lights, one on the left seat stay about halfway up, the other up near the seatpost binder bolt. I've always had good luck with two rear flashing light, didn't see any need to change now.</p>Unknownnoreply@blogger.com0tag:blogger.com,1999:blog-6074338520961467757.post-90866719050616980572013-11-21T16:52:00.001-08:002013-11-21T16:52:59.374-08:00Light & Motion Stella 300<p>These will be installed on a wheel-mount. The wheel-mount is a knob that replaces the nut on the front quick-release. I flipped the QR around so the knob is on the left side, this will provide better lighting. Last winter I ran the light on the left side, my thinking is that it would provide better visibility to on-coming traffic. This winter I'm going to try it on the right side, the thinking being that it will better illuminate the ragged right edge of the road.</p>
<p>I was not satisfied with the lighting when it was mounted on the helmet, it was not adequate for emphasizing road relief. But I really liked being able to move the light around my swiveling my head, it's great for pointing directly where I'm going in a turn and flashing in the eyes of drivers that look like they aren't going to stop. I wound up getting an additional Stella 300 that's used on my helmet.</p>
<p>For some reason, the first time I tried to connect the light to the battery, my feeble mind was unable to orient the plug correctly. There is an obvious keymark on the plug, but no obvious counterpoint on the battery itself. Due to the robust weather seal, it was difficult to determine if I had the plug in correctly. I wound up marring the inside of the jack, but fortunately I didn't damage the jack or the plug. This isn't a major issue since now that I know the right way I have it engraved in my brain, but it is a possible stumbling block for the first-time user.</p>
<p>It would be nice if the charger used a different, smaller-diameter plug. There's no reason for the charger to have a water-tight seal connection with the battery, and it makes it difficult to plug in.</p>
<p>My light came with the 2L battery. I also purchased a 3L battery for a backup. One minor nit with the 3L is that the velcro band used to secure the battery to the frame is too long.</p>
<p>From http://reviews.mtbr.com/light-motion-vis360-2012-mtbr-lights-shootout:</p>
<p>"Light & Motion performed extensive studies into accidents, and what helps you to be seen, and they found that 72% of bike accidents occur at intersections with the driver turning into the bike’s path. It turns out one of the most important things is having lights who are placed high, so they can be seen by a driver (consider tall SUV doors), especially as the vehicle goes by or turns in towards the biker, when they become invisible (into a blind spot) along the sides, and the addition of the side LED’s greatly aids visibility. The lights provide a 360 degree cushion of visibility, and draw attention to the motorist that a biker is next to them. The side LED’s are unique to this company’s Vis 180 and Vis 360 commuter lights, and the bright, blinking and very noticeable rear red, and amber side lights make you more obvious to the cager. With a flick of the head, the Vis 360 signals your intention for lane changes or turns, and the amber side emitters remind them you are there. You can refer to some additional information of safety at http://www.bikelights.com/safetyinfo.pdf"</p>Unknownnoreply@blogger.com0tag:blogger.com,1999:blog-6074338520961467757.post-91182587750978053362013-08-20T13:47:00.000-07:002013-11-26T08:37:58.443-08:00"get out of my way daddy"<p>Wow. You raise and nurture a child, and this is the response you get.</p>
<p>I took the training wheels off my daughter's bike a few days ago.</p>
<p>The speed at which she learns is amazing. She's only been on the bike w/o training wheels five or six times but she's basically self-sufficient already. When I took the training wheel off I separated the lessons. We started with me helping her start and stop, just focusing on learning to balance. Then next ride I told her how to stop, and the ride after that was how to start on her own. I give her a little lesson and pointers and then she just goes, it's amazing how fast she picks it up.</p>
<p>I know she's at that age where the brain is plastic and is genetically designed to learn fast at that age, and I realize that she's within age-appropriate capabilities so it's not like she's an off-the-scale genius or anything. Yet I still get a nice feeling of parental pride watching her go.</p>
<p>It's interesting seeing her personality. She was riding on the track near our house a few evenings ago. It was the end of a warm day so there were a lot of families out walking and enjoying the relatively cool temperature. Sofia is riding around and she passes a little boy (a year or two younger than Sofia) who's sitting on a bike with training wheels.</p>
<p>The boy starts pedaling and catches up to her. The boy passes her. She proceeds to put the hammer down and passes the boy. Boy pedals like hell and closes to within a bike-length or two, but can't clinch the deal.</p>
<p>Those two little kids were <em>moving</em>! It was hilarious watching both of them, heads down and little legs spinning circles as fast as they can.</p>
<p>Next year she'll probably be ready to ride the Sunday Parkways so we'll give that a try. I'm enjoying it while I can. She'll be kicking my ass on the hills in a few years and I won't be able to keep up on the flats a few years after that.</p>
<p>Some rules for encouraging new riders (not mine, these are from Dave @ River City Bikes in Portland):</p>
<ol>
<li>Leave them wanting more! In regards to importance, this should be the first three points. There is no quicker way to discourage a new rider than to take them out on too long of a ride, when they aren't nearly ready for it. Their bottom will hurt, their legs will hurt, and they will not have fun, or want to go again.</li>
<li>Stay away from hills. There will be time later when you can start teaching them how to do hills comfortably, but do as little as possible until they have built some fitness and confidence.</li>
<li>Never, ever, say 'hurry up! or try to get them to draft, or imply in the least that it is much less of a ride than you are capable of. Have them in front, especially on any hills.</li>
<li>Mix in ice cream stops, coffee shops, stop at any scenic spots you can, encourage them to drink and eat regularly.</li>
<li>Try to find them someone who they can ride with who is at their own level. It is super important for people to experience all the levels and mini-triumphs of biking at the pace they are comfortable with. It's too easy for experienced riders to forget how much of an accomplishment a 25 mile ride can (and should) be.</li>
<li>Introduce them to organized rides. Don't try a century first! (see #1) There should be shorter alternatives that are very social, plenty of food stops, and they will ride with a vast array of cyclists, some of who are likely slower than they are. It will be a big confidence booster.</li>
</ol>
<p>This evening I got back from a ride, I was still sweaty in my bibs & jersey. I had promised her that we would go for a ride when I got back so she asked me if I wanted to ride with her. Heck yeah! So we had our first ride together.</p>Unknownnoreply@blogger.com0tag:blogger.com,1999:blog-6074338520961467757.post-16946661088119612412012-05-29T10:34:00.001-07:002012-05-29T10:34:23.980-07:00Lewis and Clark Ultra Cycling 2012<p>This last weekend, May 26 & 27, I participated in my second Lewis and Clark (LaC) Ultra Endurance bike race. Last year I wussed out after a mere 12 hours, this time I was determined to do the entire 24 hour ride.</p>
<p>I arrived at the starting line around 6am, pre-race jitters in full progress. After the race briefing I touched base with my crew, Kevin VanDyke, and we discussed strategy and tactics as I got ready.</p>
<p>I was the third off the start line and within three miles the Gods of Ultra Endurance blew past me. I knew I had no hope of being competitive at their level, so I focused on the performance of one individual: myself. My mantra was "keep pedaling."</p>
<p>The day loop was uneventful. It took Kevin and I a while to synch our gears regarding support (understandable since this was the first time we worked together in this manner) but there were no problems other than I forgot to provide a water supply for the bottles (duh). My initial thinking was that Kevin would fill a bunch of bottles at each time station, but it makes more sense to just carry a water supply in the support vehicle. Kevin stopped at a market and picked up a jug of water so this wasn't a fatal mistake. For hydration I started out using 1 scoop Melon Heed with two Nuun tablets. For nutrition I was trying to eat a variety of food alternating with Hammer Gel and Stinger Waffles.</p>
<p>Before the first time station (TS1) I got a flat tire. Kevin rolled up just before I got the tire off so he put the spare on and pumped it up while I ran into the bushes real quick. I was back on the road in no time. So far I've had a flat every LaC I've been in, I guess there's something to be said for consistency.</p>
<p>After TS1, the route continues east for a while and then heads north to TS2. This is where the big climb is. According to my Garmin, it rises steadily for about 26 miles. I managed to pick off three riders during my ascent so that was a slight psychological boost. At TS2 I grabbed my jacket, wiped off my salt-encrusted face, and then headed out again.</p>
<p>The scenery between TS2 and TS3 is what makes this ride worthwhile. The best part of the day loop is when it turns West after TS2 and starts going through the Mt. St. Helens area. As I was flying downhill, I saw a scenic viewpoint and noticed that Kevin was there getting pictures as I blew past. I seriously considered swooping in and checking it out real quickly, but technically I was in the middle of a bike race so I kept on going.</p>
<p>Shortly after TS2, I started to experience some significant discomfort in the saddle region. I asked Kevin to have some handi-wipes and a change of bibs ready at the next stop. I ran into the restroom, cleaned up and changed. The time I spent getting changed was worth the resulting comfort.</p>
<p>Around this time Kevin noted that I was getting cold & tired which caused him concern. The temperature was in the mid-60's yet I was asking for my rain jacket in order to keep warm. On his advice I consumed an Ensure in order to try to get some calories into me.</p>
<p>After I finished the long loop it was time to start doing the short night-time loop. It started out with the same route as the long loop but diverged at mile five, looping back over rolling hills.</p>
<p>During my first or second short loop (my memory is kind of hazy for some strange reason…) we got caught in a significant thunderstorm. Significant as in "holy shit I've never experienced this amount of rain while outside on my bicycle." At one point I'm flying down a hill and I can't see the road surface due to standing water and rain. I'm coming up to a stop sign and apply the brakes: nothing. Normally, wet rims will clear after a revolution or two and allow the brake pads to grip but there was so much water on the road, and thus the rims, that the brakes were just about useless. I was barely able to get the bike slowed before the intersection and even then I wound up basically blowing through the stop sign (sorry Glen!) before getting safely back to TS1.</p>
<p>When I got back to the gym I just hung out with everyone while we waited for the storm to subside. We all looked like drowned rats watching the waters rise, it got up to the curb before slowing down. After the rain subsided I changed into dry clothes (note to self: I should have changed while it was still raining, that way I would have been ready to leave immediately at the first opportunity) and then started out again. I later read in the paper that the Portland Airport received 1.03" of rain that day, tying the record.</p>
<p>After the second short lap I was trying to plug the battery pack into my Garmin when I accidentally reset it. I was hoping to track the entire ride but that didn't work out. At this point I just shrugged it off and kept riding.</p>
<p>Sometime during the evening I switched to Hammer Perpetuem. I started out with a two-scoop bottle but that seemed slightly thin so I went to a 4-scoop bottle which was probably a tad too thick since I started getting some minor cramping. This porridge is too hot, that porridge is too cold, whine whine whine.</p>
<p>As usual, my neck and hands started acting up. I get numbness in my hands and worse, my neck gets very sore and stiff. This is a continuous problem that I experience and it's frustrating when I talk to other riders that can go all day without any discomfort (other than the expected fatigue). I suspect that it might be a fit issue, but the bike I have is the only bike that I'll have for quite some time, a new bike isn't in the cards for the foreseeable future.</p>
<p>(After considering this for a while, I'm thinking that maybe I just need to get a new fork which will allow me to change to a threadless stem. This will be much easier to adjust or swap compared to my current quill stem. Two days later and the only lingering discomfort is a muscle knot at the base of my neck. Something needs to be done when your legs feel better than your neck after a 24-hour bike ride!)</p>
<p>Another problem that started up at night was severe hot-foot. Since I know that this is only a nerve sensation I just kept telling myself that it was all in my head. I also started curling my toes and maybe that helped a little bit, but mostly I just ignored it. I believe it was Lon Haldeman who advised riders to "ignore anything that will heal in a couple of weeks" and that struck me as sage advise to follow.</p>
<p>I think it was around 1am or maybe 2am when the desire to sleep finally became overwhelming. I was sitting in the van trying to get my ass in gear and decided to take some no-doze. After about 15 minutes I felt fine and got on the bike. As I started pedaling I was surprised how good my legs felt. My headache and neck pain also dissipated. I got a little giddy (perhaps too much so) and just started hammering that lap. I came in and immediately started on another lap without delay, and could feel the fatigue coming on again. I tried another couple of no-doze but I guess the performance boost was a one-time shot. Still, it helped for those few laps.</p>
<p>This was my first time riding entirely through the night from dusk to dawn and, all things considered, it was an enjoyable adventure that I'm glad I finally experienced. It was peaceful watching the sun set, hearing the birds calling as they settled down for the night and the frogs starting up.</p>
<p>For lights, my bike was set up with two rear Planet Bike blinkies and one front Light & Motion Stella 300 mounted on the quick-release. For the last couple of hours of night I also had my Minewt 250 on my helmet. The only thing I would change in the future is to get a different helmet-mounted light, one with a separate battery so I could run it all night by swapping batteries. The Minewt isn't practical for all-night rides since the battery is integrated into the light and you can't swap it out for a charged one.</p>
<p>I really like having two front lights: the Stella is good for lighting up the road and showing debris and the texture of the road while the helmet-mount is really important for looking into corners as well as flashing into the eyes of car drivers that are about to turn into you. I didn't have any problems being visible to cars, I figure the few wahoos that passed too close were just dicks that wouldn't have scooted over no matter how visible I was.</p>
<p>On my penultimate lap, I started to feel queasy so I didn't really consume any nutrition. When I got back to the gym I discussed my problem with Kevin and he talked to some of the more experienced people there. They said that at this point it doesn't matter, just get a bottle for hydration and keep pedaling. I had Kevin prepare me a hydration bottle and took off for what would be my final lap.</p>
<p>I was running on fumes at this point, I actually walked the bike up the first hill. I felt queasy the entire lap and didn't consume any nutrition nor hydration; this sealed my fate.</p>
<p>I got back to the time station around 6:30am. I was utterly wasted and decided to bag it. I probably could have gotten at least half an additional lap in, but the psychological aspect of that huge hill near the very beginning psyched me out.</p>
<p>On top of my lack of training, I suspect that I wound up with a calorie deficit. After the ride I changed into warm dry clothes but even then I was unable to generate enough heat to keep myself warm, it was as if I was hypothermic. We didn't keep track exactly but I consumed approximately 6700 calories for the entire ride. This works out to 280 cal/hr, which is on the low side.</p>
<p>My menu for the ride (based on my recollection):</p>
<ul>
<li>3 bananas(315 cal)</li>
<li>12 fig newtons (660 cal)</li>
<li>3 pkgs crackers w/cheese (540 cal)</li>
<li>8 Stinger Waffles (1280 cal)</li>
<li>10 oz Hammer Gel (900 cal)</li>
<li>12 servings Hammer Heed (1200 cal)</li>
<li>6 servings Hammer Perpetuem (810 cal)</li>
<li>3 Ensure (750 cal)</li>
<li>1 Cliff Bar (240 cal)</li>
</ul>
<p>The above is generous, in reality I probably consumed less Heed and Hammer Gel and some of the other quantities are likely inflated.</p>
<p>I wound up with 246 miles, a personal record. While technically I saw minor improvements over my performance from last year, they were almost trivial. I decreased the time I took for the long loop, 10:53 vs. 10:20 total elapsed time. Definitely room for improvement there. I looked at the leader board and noted that I was the last 24-hour rider to come in off the long loop; most of the other solo riders came in between 3pm and 4pm, I didn't mosey in until 5:50pm.</p>
<p>One thing I try not to do is get too wrapped up in is worrying about my age class results, but here it goes anyway. I'm 47 so I'm in the Masters Men <50 category which means that I'm competing against a bunch of youngsters in their prime. However Del Scharffenberg, age 66, tied the mileage for the U50 winner, so I guess I can't use that excuse after all. Maybe I just need to HTFU and get my ass on the bike more often?</p>
<p>Lessons learned:</p>
<p>- Listen to your crew and elders. A couple of times I simply asked Kevin what to do and then listened to his advice. The one thing that really impressed me was when I asked him a question that he didn't know the answer to; instead of making something up, he went up to the other crew members and asked them what they'd do. I'm certain that his assistance made a significant difference in my performance.</p>
<p>- Unless the crew chief does the packing, a written (or electronic) inventory would be helpful. I just told Kevin "here's the bag with clothes, here's the bag with food, here's the tool bag…" but if I could have provided a written or electronic inventory, it might have been helpful to him. By an electronic inventory, I'm thinking of a simple database on a laptop or maybe even a Bento database on my iPod. Something where a crew member could do a search by item or category (e.g. 'list all solid food') and maybe even keep track of consumption. This is something to consider if I crew for Kevin at RAO and RAAM.</p>
<p>- Better packing. I just kind of threw all the clothes into a few bags, and all the consumables into a few other bags. In retrospect, I should have separated (and labeled) bags according to the following categories:</p>
<ul>
<li>clothing, base layer (e.g. bibs, jerseys, socks)</li>
<li>clothing, outer/insulating (e.g. gloves, vest, sweater)</li>
<li>clothing, rain gear</li>
<li>hydration (e.g. Nuun tablets, Hammer Exceed and Perpetuem)</li>
<li>nutrition, real (e.g. bananas, fig newtons)</li>
<li>nutrition, biker kibble (e.g. Stinger Waffles and Chews, Hammer Gel)</li>
<li>nutrition, caffeinated</li>
</ul>
<p>- I consumed 800mg caffeine within two hours, that's the equivalent of 16 espressos! In retrospect, it's possible that the second serving of caffeine pills contributed to my upset stomach while not providing any performance boost. Related to that, I stopped consuming all caffeine back at the beginning of April so that any caffeine ingested during the race would have a better effect. If going without my morning espresso is going to put me through the hell of caffeine withdrawal, it had better be worth it and I don't think that the meager performance boost I experienced really qualifies.</p>
<p>- This was the first ride that I did with a support crew; afterwards Kevin mentioned that I rode the ride as if I was self-supported and he certainly has a point. I started out with two water bottles on the bike and pockets full of food. He said that the idea is to only carry what you're actively consuming: when you get a bottle from the crew it's only half-full, they only give you the food that you're going to immediately put in your mouth. This will reduce the riding weight and also allows better record keeping for tracking nutrition and hydration.</p>
<p>- Don't mindlessly adhere to dogma. The general rule of thumb during competition is to not do or consume anything that you haven't tried during training. I just happened to have a few bottles of Ensure with me, but I had never even tried it before. My thinking was that if it came down to a DNF or trying something new, what have I got to lose? I wound up drinking all the bottles I had with me, and would have consumed more if they'd been available.</p>
<p>- Training, training, and more training. Between the weather and personal issues I just didn't have the motivation to really hop on the bike until April. There's simply no substitute for saddle time, all of the other factors I've mentioned pale compared to getting out there and actually doing the miles.</p>
<p>- I should consider using aero bars. I don't necessarily need a time-trial bike, but just a set of aero bars that clip on my existing handlebars might provide an advantage. Case in point: just after the first big hill, there is a long and gradual decline followed by a short sharp rise. I always wound up having to pedal hard up this short hill. One time just as I reached the bottom and was getting ready to stand on the pedals, a rider on a time-trial bike whizzed past me. He was able to gain enough speed on the decline to carry him up and over, while I had to expend some calories to get up the hill.</p>
<p>- I suspect that I over-relied on real food instead of a liquid diet. During training I was mostly using water with Nuun tablets for hydration, and real food along with occasional biker kibble for nutrition. I kind of fell out of the habit of using Perpetuem during training, perhaps I don't need to use it for every training ride but it certainly should be incorporated into <em>some</em> training rides.</p>
<p>I think that this will be the pinnacle of my Ultra Endurance rides. At this point, due to the struggle and difficulty in completing this event, I don't see myself having the capability to do even longer rides. I don't expect a 24-hour competition to be a cakewalk, but I think that I experienced significantly more discomfort than the other riders while only managing to come in dead last.</p>
<p>In closing I would like to thank Kevin VanDyke for crewing for me, his assistance absolutely made the difference. He and I have had many on-bike adventures together (ask him about the tenacious tubular from hell) and they're always a blast. He's planning on competing in the 2013 RAAM so stop by his <a href="http://crosscountryraamblings.blogspot.com/">blog</a> to follow his progress and cheer (or egg) him on.</p>
<p>I also want to thank the event sponsors: <a href="http://www.hammernutrition.com/">Hammer Nutrition</a>, <a href="http://www.leatherman.com/">Leatherman</a>, and <a href="http://www.showerspass.com/">Showers Pass</a>. I've been using Hammer products since not too long after I got back into bicycling, especially the gel (Montana Huckleberry is the best!). I currently have two Leatherman products: one of the older original style, as well as a Surge. These are carried everywhere and used just about daily. Of course you know <a href="http://ultracyclingwannabe.blogspot.com/2011/03/showers-pass-touring-jacket-review.html">how I feel about Showers Pass</a>, they simply make the best rain gear available.</p>
<p>Of course a big <strong>Thank You to Glenn Johnson</strong> for putting on a wonderful event. The Lewis and Clark Ultra is a unique event, I don't know of any other 24-hour events in the Pacific Northwest. The thing I like about it is that seems to fit into the sweet-spot of being challenging yet allowing us mere mortals to have a reasonable chance of doing well.</p>
<p>Another thing I really love about the LaC Ultra is the friendly atmosphere. Riders are competitive, but they're not cutthroat. I really like the friendly banter from the time-keepers and other crew members as I roll in at 2am all bleary-eyed. More than once someone else's crew member has encouraged me with a "good ride!" as I roll past. To all the crew members from other teams that offered a word of encouragement, thank you. I may not have done much more than a quick hand wave in return, but your kind words were noted and sincerely appreciated.</p>
<p>If you're interested in Ultra Endurance riding, but 24 hours seems like a little too much to tackle, LaC also has 12 and six-hour categories. I noticed that the 12-hour category seemed to be real popular, or maybe they're just smarter than those of us in the 24-hour category… There's also a Night-Owl category if you suffer from insomnia. Check out all the options <a href="http://www.lacultra.com/Info.htm">here</a>.</p>
<p>Hope to see you out on the course next year!</p>
<p> </p>Unknownnoreply@blogger.com2tag:blogger.com,1999:blog-6074338520961467757.post-73590427027262503502012-04-05T09:02:00.000-07:002012-04-05T10:26:58.210-07:00Hello Toes<p>A long time ago, I used to be able to touch my toes. A decade of no exercise and a sedentary job took care of that.</p>
<p>One of the things that I wanted to work on this year was comfort, and flexibility and core strength are the key to on-bike comfort. For the past several months I have been diligently doing stretching, isometric exercises, and yoga. The areas that I am specifically targeting are my lower back, hamstrings, calf & ankle flexibility, and torso flexibility.</p>
<p>It took about five months, but I recently was able to touch my toes again. I have also noticed more comfort on the bike, especially when twisting around to look at traffic behind me.</p>
<p>I'll continue with these exercise even though my riding is ramping up for the Lewis & Clark Ultra, I don't see it as something to be done instead of riding but in addition to.</p>
<p>There are a lot of online resources for yoga and stretching ideas, but one book & DVD that I found very useful is <a href="http://www.amazon.com/Yoga-For-Cyclists-DVD/dp/B000ESW77M">Yoga For Bicyclists</a>. I mostly use the first workout, which is geared more towards general flexibility. The second set of exercise is more strenuous than I can handle.</p>
<p>The DVD is helpful, especially at the beginning, because you can just follow along with it; my daughter really enjoys doing the yoga with me too, so that's an additional benefit. The book is helpful if you want to really customize your program, you can just browse through and pick the poses that you think will provide the maximum benefit.</p>
<p>The important thing is to evaluate areas that need to be worked on and develop a regimen that will help you to improve. Also bear in mind that you won't see overnight progress, depending on your age and other fitness factors you may need to continue your program for quite some time before seeing any improvement.</p>Unknownnoreply@blogger.com0tag:blogger.com,1999:blog-6074338520961467757.post-37658268688575335552012-01-02T10:33:00.001-08:002012-01-02T10:33:14.993-08:00Year End wrap-up<p>I experienced two cycling rites of passage this year: I started shaving my legs, and I broke my collar bone. Guess which one was more enjoyable?</p>
<p>Equipment wise, I rode tubular wheels exclusively all year. I had 5 flats over 3752 miles; nothing to brag about, but nothing to whine about either. I've said it before, but it bears repeating: why don't more people ride tubulars, especially in view of the hassle & mess that are tubeless tires. People think tubeless is an improvement over tubular?</p>
<p>The shifters on my bike needed to be repaired after the STP crash. Thankfully they are Campagnolo so they could be rebuilt instead of replaced. It still wasn't cheap, but I also had everything overhauled so it should be good for several more miles.</p>
<p>According to my Garmin, I spent 8 hours, 42 minutes in heart rate zone 5, climbed 181,597 feet, and burned 219,848 calories. My longest single ride was 141.75 miles, my shortest recorded ride was 9.79 miles.</p>
<p>I switched from using energy powders in my water bottles to just using electrolyte tabs. The catalyst for this was Cytomax changing the sweetener used in their drink; I don't care for the new taste. I finally gave Nuun tablets a try and was instantly enamoured with them. They're easier to carry and refill, and the bottles don't get sticky goop all over the bottle, my hands, and the bike when they inevitably dribble. I get most of my calories via Hammer Gel, I'll also occasionally use EFS LiquidShot.</p>
<p>I also discovered Stinger Waffles. The hard part about having these around is not snacking on them all the time. They're a little pricey, but taste great.</p>
<p>My fitness and training sucked. Too many chest colds in the spring and then I lost almost two months due to the broken clavicle which unfortunately was just about the entire summer.</p>
<p>Lessons learned this year:</p>
<ul>
<li>soda water, ice cubes and a couple of Nuun tablets in the water bottle is insanely exquisite on a hot day.</li>
<li>leave an unglued gap opposite the stem when installing tubulars.</li>
<li>don't get in pacelines with strangers.</li>
<li>if I'm in a pace line with strangers, don't ride as if I'm by myself; pay less attention to external traffic and more attention to the person in front of me at all times.</li>
<li>keep the rubber side up.</li>
</ul>
<p>Goals for 2011 and how I stacked up against them:</p>
<ul>
<li>compete in the Tuesday @ PIR series: I competed in three races. I enjoyed the races, they were VERY challenging, but even before my accident I was nervous about pack riding. I think I'll pass on this for next year, I'm just too worried about hitting the pavement again.</li>
<li>compete in Lewis & Clark Ultra 24: only did 12 hours and even that was basically a DNF. But DNF > DNS, so it wasn't a total failure.</li>
<li>ride the STP in one day: I just checked my ride log and I made it exactly 18.97 miles before *splat* my ride came to an end. But DNF > DNS, so it wasn't a total failure. It was just a miserable failure.</li>
<li>maintain membership in century-a-month club: I missed July and December but otherwise was on track. But since the idea is 'a century every month' instead of 'a century almost every month' I'll have to put a checkmark in the 'did not meet expectations' column.</li>
<li>RAO team member: I don't recall why I didn't do this. I'm sure I had some weasley excuse, but a DNS nonetheless.</li>
<li>Ride around Mt. Hood: DNS.</li>
<li>Oregon Stampede: DNS.</li>
</ul>
<p>Goals for next year:</p>
<ul>
<li>Increase my 20 minute max power. It currently is (well) below 200, I would like to increase it to a consistent 220+ by the time LaC rolls around. Note that I'm not using a power meter, just the built-in guessing algorithm of the Garmin 500. That works for me because I don't have $2k for a power meter sensor, and I'm not really interested in an accurate real-time number, I just need an approximation in order to gauge my progress.</li>
<li>It looks like my strength is climbing hills, so I need to work on the flats.</li>
<li>Related to that, I want to find stronger riders to ride with.</li>
</ul>
<p>My definite ride goals for 2012:</p>
<ul>
<li>century a month</li>
<li>Lewis & Clark Ultra 24</li>
<li>STP one day</li>
<li>OUCH (Larch Mt. Time Trial)</li>
</ul>
<p>I heard that there might be a new ultra event in the Willamette Valley put on by the RAO folks, if that happens I will consider it. I also would like to compete in RAO but that will depend on how well I do at the LaC and if I can find a team to join.</p>Unknownnoreply@blogger.com0tag:blogger.com,1999:blog-6074338520961467757.post-75096861212005395522011-10-09T08:03:00.001-07:002011-10-09T08:03:39.102-07:00Bike security<p>My only rule: the bike is locked up unless I'm riding it. This includes in my garage as well as in the car.</p>
<p>In the garage, I lock my bike to my daughter's bike. It's one of those Barbie bikes, but it weighs more than mine does!</p>
<p>In the minivan, I loop a cable through both wheels & frame and then through a loop that is also used for securing the rear seat. Immediately after a ride I put the bike in the car and also lock it up.</p>
<p>At home I'm using an old U-lock with the circular key. This isn't the most secure lock, but the goal is to keep the bike from walking away. The lock in the car is a Kryptonite New York.</p>
<p>None of these precautions will stop a determined thief. The goal is to dissuade a casual smash-N-grab.</p>Unknownnoreply@blogger.com0tag:blogger.com,1999:blog-6074338520961467757.post-38270630122524165542011-10-02T08:07:00.000-07:002011-10-09T08:10:52.959-07:00Tygh Valley century<p>This is the second time I did this route, both times with Kevin. Besides being out of shape, I was feeling it from yesterday and Kevin was feeling frisky. It was good to have to struggle with keeping up; I firmly believe that as painful as it may be, you always improve when riding with stronger riders.</p><p><img style="display: block; margin-left: auto; margin-right: auto;" title="IMG_0042.jpg" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhqAR7iAQhjhKrCsDW3XpnCV57o6_npm7gxqQ4ie4bKLsiHyjK7YjwXsRU7rJh9WhSEl9RhlVtQ0aDflN3keehX1ZkUJYD3TxfeUq1TI9S9gwB3ZF3gqwY2Dt1K9P65lA-STQsi3uqjExkl/?imgmax=800" border="0" alt="White Creek" width="450" height="600" /></p><p style="font-size: 11px; text-align: center;">I think this is White Creek.</p><p><img style="display: block; margin-left: auto; margin-right: auto;" title="IMG_0045.jpg" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEiPGnVlUuIncFj_v8CdZ7ozQmXWUeodrcw3xa2Yb8KMIeZ5czx5P6Ie0gZoe2Moq3Ec0CMolO5cBGvpka9707zJiEaRRQ-VwONXj2H-bl29jTp0nWkpcEo99-Uj956vIYSdleILzTRCJyhj/?imgmax=800" border="0" alt="pretty falls" width="450" height="600" /></p><p style="font-size: 11px; text-align: center;">Some falls taken from close to the same vantage point as the photo above.</p><p><img style="display: block; margin-left: auto; margin-right: auto;" title="IMG_0051.jpg" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjh2XJGi57qvfRjdGd1SSf2h87THCEnPiDaXu_q1GxFjX6JKl7HcrrvcJ9vdOD_4ALGDshEIoGgOU8S2NOTTwEYJZwdpyusan5JbolL3EXA3ozVgZvjwOmrOSTEQ56Gb6qIvfHV_sHp0KFg/?imgmax=800" border="0" alt="expansive view" width="600" height="450" /></p><p style="font-size: 11px; text-align: center;">Expansive view.</p><p><img style="display: block; margin-left: auto; margin-right: auto;" title="IMG_0052.jpg" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgHuERWPocX44aVgCuCjt5I70lQa6GA87IMQymZvpQVN0eJR4hUdoCcVhIjhbWQHZcvpgEAexcqpLHE-bY7aJj_L4TmP-aLDGW09fjpOHRbavnPhW5058NPMFvW5JSrKgrOEixoASh7j7n4/?imgmax=800" border="0" alt="expansive view phase II" width="600" height="450" /></p><p style="font-size: 11px; text-align: center;">Expansive view phase II.</p><p><img style="display: block; margin-left: auto; margin-right: auto;" title="IMG_0057.jpg" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEj_Tl4LpTSu0xU8jK59PM0P6uFIOPDgFugChChC5DZ3nMWw7fvDe1Z5OzMvvedCz5JK85J33kSQ84rFfVHdWe28X7eGH4-yKRLardtIpwRYXqy_LGuUuMTQHm3MhbE6WGmS59mfPM5emqzj/?imgmax=800" border="0" alt="wagon wheel tracks?" width="600" height="450" /></p><p style="text-align: center; font-size: 11px;">Wagon-wheel tracks?</p>Unknownnoreply@blogger.com0tag:blogger.com,1999:blog-6074338520961467757.post-70553806315468408602011-10-01T08:04:00.000-07:002011-10-09T08:10:16.063-07:00Hills, Headwinds, and Wild Turkey<p>Not quite a century, just a very scenic ride. We saw a wild turkey cross the road! It was the first time I had ever been up to Rowena Crest, the road was great. Not a drop of rain. I didn't push it too hard since I knew I had a century ahead of me the next day.</p><p>We started off from Hood River, out through Mosier to The Dalles. We stocked up on water and then headed East, then back into The Dalles. From there we took the MUP to the Rowena curves. The curves were a real good climb, never too steep but plenty long.<br />
There was some pretty scenery along the way too.</p><p><img style="display: block; margin-left: auto; margin-right: auto;" title="IMG_0037.jpg" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhqazYyF_V9kKfCA6c5CeieKQ6xpiBM59O5OU4bkticYwuNtoJz2DhR-mLXW5dEVIhkQ0-FoM9DqY416yuaMtrQIxpE7KRuEVl3qSkDebQsvsEnPapKMtOoYW_4dkVf6LbzkfOEGJ662FgJ/?imgmax=800" border="0" alt="The Columbia River from Rowena Crest" width="600" height="450" /></p><p style="text-align: center; font-size: 11px;">The Columbia River, looking East from Rowena Crest.</p><p><img style="display: block; margin-left: auto; margin-right: auto;" title="IMG_0035.jpg" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEiplnKcFVbEsYT1SNumOnIL7Tp_pjvWfvHcas7OqUJOPsyjMAjLNTtf25BpZOCs6mf5go2n-aydWytXD0o1TVtL_C1AQRdG2hTbF7lyV-R-DxHpJ8mhVwRWoa7dJL8S1HTpAcf-zU76bjLZ/?imgmax=800" border="0" alt="iconic shot from Rowena Crest" width="600" height="450" /></p><p style="font-size: 11px; text-align: center;">An iconic shot of the Rowena curves.</p><p><img style="display: block; margin-left: auto; margin-right: auto;" title="IMG_0026.jpg" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEg1Mn5MIkogacUeWpLDmGpzeJWe0tViuXiFr49DMLBINBH58oVkvo-yPR2wdxHSsvzw7u2Hk4w508ocFi2AJGox7-JMV3YyAaBKEKALut8sCUdA2i93-osUIiebOqtfGDAN1ksluT8QPKnJ/?imgmax=800" border="0" alt="fixer-upper" width="600" height="450" /></p><p style="font-size: 11px; text-align: center;">A fixer-upper</p><p><img style="display: block; margin-left: auto; margin-right: auto;" title="IMG_0021.jpg" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhKtlveGz-U6zKaHSe8kxFwc4x9isMGogGd7eyGWGalHQcGYubWBJpLlvUIHa8j7xDYzm6cwAqc_AWs9XT1iZFMLMu3W2xiNbaMtUPzR_TsiCSRYcBko_tC5C3K_To9WI9PcPJ3ILPM0Jst/?imgmax=800" border="0" alt="spooky tree" width="450" height="600" /></p><p style="font-size: 11px; text-align: center;">A spooky tree.</p><p><img style="display: block; margin-left: auto; margin-right: auto;" title="IMG_0019.jpg" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjZ0GniLAzayMFgM8LmtJ6EzIlXcVfW-t5sVSXC6O38_R3NsJeLykXNskbzPVHN5Y9uXG4cGLmawYF3Jd__M_keYcw2rYUfqhyphenhyphenJNmaZeustAAYe32UHAjJQHs4v6u-Qx_fXHZEy4gS9lUaI/?imgmax=800" border="0" alt="'kenlanda'" width="600" height="450" /></p><p style="font-size: 11px; text-align: center;">I shall call this island 'kenlandia!'</p><p> </p>Unknownnoreply@blogger.com0tag:blogger.com,1999:blog-6074338520961467757.post-50467046067273026872011-09-24T20:59:00.000-07:002011-10-09T07:57:02.397-07:00Lolo Pass on the last 80-degree day of the year<p>Today was probably the last day of the year that we will reach 80 degrees. It also was very sunny, so I decided to do a ride with great scenery. Larch Mtn was my other option, but I haven't done Lolo pass as often and there would be less traffic.</p>
<p>I initially planned on going out and back on the exact same route, but I haven't been on the bike for a few weeks so the legs weren't up to it. I did the easier route back which is partially on US26 so of course there's lots of traffic.</p>
<p>The scenery was beautiful of course. The weather was warm but it certainly cooled off by the time I got to the top of the pass. On the way down I ran into a few light sprinkles too; for a while there I was shivering.</p>
<p>Due to a fire, the road down to the east was closed, but this didn't affect me. Other than the general haze, I couldn't see any signs of the forest fire.</p>
<p>I wasn't going to set any records on this ride, so I took a few more pictures than I usually do:</p>
<p><img style="display: block; margin-left: auto; margin-right: auto;" title="IMG_0011.jpg" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEh7Fm_ZI6Y7yRxdYQ_b9eITbP0jccIeSjJvqxhZ8x8KuYx4R2Yrf_KRq0qSFqxJO5gQBCcuUq9WFZNCKPnwOnUzbFg6zLwfYYTajFg93SLkRSIl1Pk2z-8HD4740ZQ_RM7vXFE1yXDSOnh4/?imgmax=800" border="0" alt="Mt. Hood as seen from 'little Switzerland'" width="600" height="450" /></p>
<p style="font-size: 11px; text-align: center;">Mt. Hood as seen from 'Little Switzerland'</p>
<p><img style="display: block; margin-left: auto; margin-right: auto;" title="IMG_0014.jpg" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjhWHl0CKtZwkJT_uGmBfJOlzw-sW5qemIfZlUNXTz5_I4aAF9U3ycj9NtzS4OPyVRj-M0OzsrQuxkMy7NiazcoIJZoZoxjFqs0X3GzVS7TelHSZocrmd08N1hnBQzlzjtJ7H6v8Mq3NQhD/?imgmax=800" border="0" alt="the Hood" width="600" height="450" /></p>
<p style="font-size: 11px; text-align: center;">"the Hood"</p>
<p>One thing I did differently on this ride from the last Lolo Pass ride is that I didn't use the handlebar bag. Everything went in the jersey pockets, and this worked out well for me. On the last Lolo Pass ride I noticed that the steering was a little sluggish; I presume that this was due to the weight of the full-loaded handlebar bag.</p>
<p>I started going pretty slow on the way back. I've only done two short rides in the last two weeks so I was really hurting by the end.</p>
<p> </p>Unknownnoreply@blogger.com0tag:blogger.com,1999:blog-6074338520961467757.post-195706904605244982011-08-27T09:05:00.000-07:002011-08-30T09:35:43.862-07:00Lolo Pass<p>Sunny day, lots of company, challenging ride. I had done this ride only once before. At the time, my bike had a standard crank. This time I was using a compact, and it was much easier. The weather was better this time too. It was on the warm & humid side, my sweat glands sure got a workout: I wound up consuming almost six full water bottles.</p>
<p>The scenery was breathtaking:</p>
<p><img style="display: block; margin-left: auto; margin-right: auto;" title="DSC00238.JPG" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEg6QtfYYN5n9uEL-Thd24Grixqjz3HVw-dC90wPtUQLM_hr7EGWh-zizoz-ip9qV_6u__md9YNjUIfjQhHuTYGZ9FudTrXi7jnCxUnv5AjQuk89dWw1ctU4UkKNH2u8mffElOeU16_4d034/?imgmax=800" border="0" alt="DSC00238" width="600" height="450" /></p>
<p>The climbs were pretty tough but there was just about no traffic on most of the roads (ecept 26 of course) and the severe climbs were done mostly through the forest canopy.</p>
<p>Here's the route and some of my metrics. I discovered that the speed sensor on my GSC10 is dead so the metrics aren't 100% accurate.</p>
<p><iframe src="http://connect.garmin.com:80/activity/embed/110589891" width="465" height="548" frameborder="0"></iframe></p>
<p>This was a fantastic ride, I am planning on doing it again at least a few more times this year. I would rate it as a more enjoyable ride than Larch Mtn.</p>Unknownnoreply@blogger.com0tag:blogger.com,1999:blog-6074338520961467757.post-24721787075633102802011-08-21T09:33:00.001-07:002011-08-21T09:33:02.464-07:00Back in the Saddle up Larch Mtn.<p>After six weeks off of the bike, today I turned myself inside out on Larch Mtn. I bonked so hard that I could barely pedal <em>downhill,</em> but it felt good.</p>
<p>This ride was a NW BOB Meetup, there was a picnic afterwards. Mark Hashizume and Paul Johnston manned restpoint at the Women's Forum Viewpoint and Larch Mtn. parking lot. Due to the heat of the day, these watering holes really made a difference and were greatly appreciated.</p>
<p><iframe src="http://connect.garmin.com:80/activity/embed/108260187" width="465" height="548" frameborder="0"></iframe></p>
<p>I checked my ride history for this exact same route and I was only off about 11 minutes from my best time. Interesting enough, most of that difference was in the downhill portion which goes to show just hard I bonked. Did I mention that I bonked?</p>
<p>During the ride I consumed a little over three full waterbottles, but that was not enough. I didn't realize how dehydrated I was until I finished the ride. After the ride I consumed a quart of Darigold's chocolate milk, a full waterbottle w/GU Brew, 2 beers and a bottle of plain water. After all that, I hardly urinated. I had a mild headache all afternoon and evening too.</p>
<p>This year I've been including chocolate milk in my post-ride routine and I feel it's really made a difference. We usually buy a flat of the Darigold mini-bottles at Costco. They're also great as a light snack, especially with a few fig newtons.</p>
<p>The post-ride picnic was great. I didn't socialize too much since I didn't really know many of the riders there, but the food was excellent.</p>
<p> </p>Unknownnoreply@blogger.com0tag:blogger.com,1999:blog-6074338520961467757.post-54832683015442223542011-08-20T06:43:00.001-07:002011-08-20T06:43:13.532-07:00Diary of a broken collar bone (clavicle)<p>Day 1: Broke collar bone. Pain was very intense, Percoset made me dizzy but barely blunted the pain. Miserable train ride back home, both physically & emotionally. It really hurt to see some STP riders getting in to Centralia as I rode by on the train...</p>
<p>Day 4: Very little pain (if any, really). Impressive bruise where I presume the bone actually broke. Still taking 1 Aleve every 12 hours, mostly for the pain in my left hip.</p>
<p>Day 7: Finally got the courage to look at my left hip. Huge plate-sized bruise. I am still experiencing stiffness in my left hip.</p>
<p>Day 9: Got on the stationary trainer (rollers will not be on the menu for a while). Legs felt great, it felt nice to sweat.</p>
<p>Day 14: Only taking Aleve at night. Switched to figure-eight support purchased from <a href="http://braceyourselfportland.com/">Brace Yourself</a>. I regained use of my left arm, but experience much more pain & discomfort while driving due to jostling and movement, twisting my torso to check blind-spot and just generally trying to stay aware of my surroundings.</p>
<p>Day 16: Replaced my helmet. Got the same brand & model, Bell Achera, as my previous helmet.</p>
<p>Day 17: Unrelated but I dropped the bike off at the repair shop. The left shifter needs repair and I'll have them rebuild the right shifter, as well as a new headset and a few other things that I'll have them take care of while it's there.</p>
<p>Day 20: Off all pain meds completely. Able to sleep on my right side a little bit, obviously I won't be sleeping on my left side for quite some time. I can still only use my left arm for very light manipulation and need to go very slowly when performing major movements. My left shoulder was very itchy the other day, the type of itch you get when there is internal healing going on so I consider that a good sign. My left hip is still occasionally complaining. A few days ago I twisted my leg as I was going down some stairs. The movement shouldn't have been an issue but the left hip socket filed a greivance and it has been sensitive since. The discomfort is in the ball socket area and the surrounding tendons.</p>
<p>Day 22: Slept on my stomach last night. Wow, finally.</p>
<p>Day 25: I signed up for a few rides, one on the 20th of August (17 days away) and one on the 27th. Hoping to be up & at 'em by then. I'm still wearing the figure-8 sling but I notice that the bruising in my shoulder area is the same or maybe even worse. I might be wearing the sling too tight so I'll leave it entirely off today to help the circulation. The bruise on my hip is completely gone. My new helmet is on the shelf behind me as I type this, it is taunting me.</p>
<p>Day 29: No longer wearing any sling or support. I've been using my left arm much more than recent. I'm experiencing some mild pain, but it's the pain of not using it for several weeks and let's wake it up. Now that I think about it, the tendons probably also suffered some damage. The break doesn't hurt unless I do something I shouldn't, I'm also getting some discomfort in the gneral arm & shoulder area.</p>
<p>Day 31: First time I was able to get a T-shirt on since before the accident.</p>
<p>Day 35: Five weeks. The bone is not completely mended, but I don't have to utterly baby it either. Right now it seems that I just need to be aware of it and not do any hard labor with my left arm and everything will be fine. I'm still getting the kinks worked out of the various muscles, ligaments, and tendons that were tweaked. I also suspect that the shoulder healed with a slightly different alignment so it will take a while to grow into it.</p>
<p>The bike will be repaired early next week so I'll hop back on it after I pick it up. I'm also planning on doing a group ride up Larch Mtn. next Saturday.</p>
<p>Day 42, 6:30am. It's exactly six weeks, literally to the minute, since I fell. I picked the bike up from the shop yesterday. I only had a chance to do a quick ride around the block and all of the repairs really made a difference. In an hour I'm leaving for a group ride and I can't wait.</p>Unknownnoreply@blogger.com0tag:blogger.com,1999:blog-6074338520961467757.post-37996351907187256402011-07-10T18:45:00.001-07:002011-07-10T18:45:00.127-07:002011 STP<p>I'm typing this post one-handed due to a broken collar bone. About an hour into the ride, in Renton, I was second in a paceline. As we approached an intersection, a car approached from the right and our light changed to yellow. I think the guy in front of me was trying to decide whether or not to proceed, then he suddenly decided to stop. I was looking at the same car for just an instant and when my attention returned to the paceline leader, he had come to a rapid stop and I didn't have time to react.</p>
<p>I slammed into his left side pretty violently. I don't recall my exact trajectory but I apparently landed straight on my left side, I think I rolled a bit too. When I stopped, I was laying on my right side and I knew immediately that my collar bone was broken. It took me a while to get up.</p>
<p>One of the other riders helped me up and then called 911. First the police, then the firefighters, then the ambulance arrived. I wound up at Valley Medical Center where they did the usual tests & cleanup. I called my dad and he came down to pick me up and get me on Amtrak back home.</p>
<p>The leader was in pretty poor shape too. When I hit him I either broke or at least separated one of his ribs. He told me that he was having difficulty taking a deep breath and he was quitting the ride to head back home.</p>
<p>Holy cow did my helmet take a hit. The next day I noticed bruising & tenderness in the area of my left temple and if that was the impact point then the helmet spared me some serious dain bramage. Looking at the helmet it is obviously broken, but it fulfilled its prime directive by sacrificing itself for me.</p>
<p>Damage to the bike was several broken spokes in the front wheel and two of my brand-new brake pads were knocked out and missing. My favorite jersey got scuffed a bit in the back where I was carrying my spare tire, my saddle was torn up too. I haven't had a chance to go over the rest of the bike yet. Unfortunately I was too wrapped up in my own problems to ask what damage the other rider had but I think he was changing a flat tire as I rolled out in the ambulance.</p>
<p>So I'm off the bike for 4 to 6 weeks. I'll be getting on the trainer shortly, hopefully I can keep some of my fitness.</p>
<p>Lessons learned:</p>
<p>1. Trust no one unless you've ridden with them before. I got caught up in the excitement of my first STP when I should have instead contacted my regular riding buddies and left with them.</p>
<p>2. Don't get caught up in the excitement. I don't know if I'll even bother trying to do the STP in the future, I feel that I spent a lot of money for a pretty bad experience</p>Unknownnoreply@blogger.com2tag:blogger.com,1999:blog-6074338520961467757.post-30805809370724332562011-07-02T17:53:00.000-07:002011-07-04T18:09:24.809-07:00McKenzie Pass<p>What a gorgeous ride. I had never done this before and am glad I got the chance. Three of us went up Saturday morning. The sky was crystal clear so we slathered on the sunscreen before leaving the Blue River Ranger Station.</p><p><iframe src="http://connect.garmin.com:80/activity/embed/96861219" width="465" height="548" frameborder="0"></iframe></p><p>The climb up was never steep, it was just relentless. Looking at the profile in Ascent, I think there's a stretch of at least 12 miles with literally not a single level spot on it. It certainly felt that way.</p><p>The view from the top was stunning. We climbed up to the very top of the observatory and hammed it up a bit:</p><p> </p><p><img style="display: block; margin-left: auto; margin-right: auto;" title="DSC00206.JPG" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEikpeyfz6tad_fYQO2_fzP45fXmS_hyphenhyphennF6D3z-1QWbvFlcNKkG-jzh7KBqLAyigTlnaQFMiyYrO5NicChS7zZZWTpI1pHdHSc5HtIDUhT0xhVOXv4b1GlubQuCrYvDqMH5CoPVuuFFs_cZB/?imgmax=800" border="0" alt="Kevin: King of the Mountain" width="600" height="450" /></p><p style="text-align: center; font-size: 11px;"><em>"I'm on top of the world Ma!"</em></p><p>We then headed down the other side to Sisters. I got ahead of the group and was blasting down the road. I glanced down to check my GPS and when I looked up the (closed) gate was practically right in front of me.</p><p>Oh snap.</p><p>Well, I obviously managed to stop in time but if I hadn't, the two riders just on the other side of the gate would have quite the story to tell of 'the time this guy flew 50 feet after hitting the gate!'</p><p>We made it in to Sisters and stopped to sit a bit, eat, and refill our water bottles. Then it was back on the road and upwards.</p><p>Kevin got a flat so Dave and I waited for him at the gate and then went up to the summit again. I still had a little pep in the legs so I tried to pick off all the rabbits and managed to get all but one.</p><p>We started back down with a group and I took the opportunity to ride with descenders that were much more skilled than I. I don't think I've ever had that much fun on a bike before, descending through the technical switchbacks in a fairly large group.</p><p>On the way back we stopped for pizza & beer, the perfect end to a perfect day.</p><p> </p>Unknownnoreply@blogger.com0tag:blogger.com,1999:blog-6074338520961467757.post-91478427839671985852011-06-15T09:49:00.000-07:002011-06-29T10:21:04.425-07:00Because it's there?<p>Why am I doing this? Quick answer: I don't know. I do enjoy some of the camaraderie of riding with people, but that doesn't happen very often. Probably more than 90% of my rides are solo; there aren't a lot of people out there who don't freak out at the question 'hey, wanna do a real quick century?'</p>
<p>I like the mechanical aspect of working on my bike, though I get occasionally frustrated with my lack of expertise in certain operations requiring a certain amount of 'muscle memory' or finesse. I'm continually fiddling around with my derailleur adjustments and they're still not where I want them; I think I could take it in to a shop and they'd have it set right in five minutes.</p>
<p>The tactics aspect of riding appeals to me but there really isn't any way to learn them as a cat 5. If I ever upgrade to cat 4 then I could ride the 3/4 races and really start learning. But as an ultra rider, tactics other than 'keep pedaling' aren't really necessary.</p>
<p>Biking certainly get me out of the house, and I'm in the best physical shape I've ever been in. I do have some regrets that I got into this so late in life and often wonder where I would be now if I had been this dedicated one or two decades ago? I'm not going to kid myself that I could have been a pro, although I certainly fantasize about that (who doesn't?) but I would certainly be a much better rider now.</p>
<p>Of course if I was riding the last two decades, who knows what toll that would have placed on my body? Would I replace the lung-searing effort of trying to keep up with the Cat 5 group with chronic neck pain?</p>
<p>What <em>do</em> I enjoy about riding? This may sound a bit arrogant but I slightly enjoy the feeling of superiority over weekend riders. Call me shallow and insecure if you'd like, you're probably right, but there it is.</p>
<p>I also like to think that I'm still on an upward curve as far as month-to-month improvements go. Maybe I'll get discouraged when I finally plateau, which should be in a year or two?</p>
<p> </p>Unknownnoreply@blogger.com0tag:blogger.com,1999:blog-6074338520961467757.post-47100547805716932102011-06-09T08:38:00.000-07:002011-06-29T08:41:57.126-07:00Death of a Topeak Road Morph<p>It looks like my Topeak Road Morph died sometime over the winter. I had a flat a few days ago and it wouldn't pump up when I needed it. I made an effort to keep the plunger lubricated over the winter, but a lot of road grit still got into it. Part of this may be that I don't have full fenders on my road bike, just a set of minimal clip-ons. The seat tube, where the pump is mounted, isn't protected and gets quite a bit of grit sprayed onto it. The failure wasn't something I'd chalk up to a manufacturing defect or design flaw, it was definitely due to blatant abuse.</p><p>The Road Morph has been replaced with a Lezyne Road Drive. The Lezyne looks like it is sealed much better; between the rubber caps and the internally-stored hose it should be less susceptible to getting road grit inside. I'll miss the inline pressure gauge, but that's an acceptable loss.</p><p>Now, you may be asking yourself how I got home if my pump didn't work? Simple answer is that I'm extremely paranoid and so I also carry a CO2 inflator in my saddle bag. Actually, I'm not <em>that</em> paranoid; I just have the CO2 there in case I get a flat on the way to work or in really bad weather that I want to get out of.</p><p> </p>Unknownnoreply@blogger.com0tag:blogger.com,1999:blog-6074338520961467757.post-36218209353977757692011-06-04T11:19:00.000-07:002011-06-29T08:40:17.781-07:00Why aren't tubular tires more popular?<p>Being a fairly recent convert to tubular tires, I wonder why they aren't more popular? The only disadvantage I can see is that they require more work for initial installation. After that, I feel that they are less work.</p>
<p>I currently have three wheelsets, all tubular. Two sets are basically the same, Mavic Reflex rims with bladed spokes and Campy hubs. One pair have Continental GP4000RS, the other pair have Tufo S33 Special (21mm). The third set is a Neuvation C50 with Tufo Elite Ride 23 tires.</p>
<p>I first tried tubulars when I got a good deal on a wheelset from craigslist. My initial idea was to just buy the wheels for the hubs (it was still a good price for a set of campy hubs) but when I saw that the rims were basically brand new I decided to get a set of tubular tires and try them out. Since it was winter, I started out with a pair of wide Tufo Elite Ride 25.</p>
<p>I got a little over 1000 miles before the rear tire blew up. It was definitely on it's last legs anyways as the under-layer was starting to show through the tread. During that time I only had one flat, and even that one was not a problem, I was inspecting the tires during routine maintenance and noticed a big chunk of embedded glass. I pried it out and sure enough, pssssssst. Since I had pre-loaded some Stan's Sealant, I just rotated the tire so that the wound was on the bottom and Stan did it's job. I never had any other flats, nor did the existing hole ever re-open.</p>
<p>For the Lewis & Clark Ultra, I tried a new pair of Conti GP4000RS on my new wheels (the second pair of Mavic Reflex rims). I got a flat in the rear tire but it only took less than four minutes to fix the flat. The only way it could have been fixed quicker is if I had a support vehicle following me with a spare wheel. But this wasn't the Tour de France and I'm not Lance, so no support car for me...</p>
<p>Why are clinchers perceived as superior to tubulars? The cost advantage of being able to repair/replace the tube while still keeping the tire. In my experience, products like Stan's Sealant have negated this advantage.</p>
<p>The one time I had to replace the tire it wasn't a big deal either. I just pulled the current tire off and installed the new one, slammed the CO2 inflater on, and was on my way.</p>
<p>There's a trick to removing a tubular tire which makes it quite easy. I'll be doing a separate post on that with some video but basically the idea is to work a tire iron or screwdriver in between the tire and rim and then use that to pull the tire UP and away from the rim as you work the tool around the wheel. This breaks the glue bond and then you can just pull the tire off.</p>
<p>If I was doing a long tour or adventure ride I would certainly have to go with a clincher. It's also kind of a drag to carry an entire tire around. I haven't gotten the hang of a compact fold, so I just kind of wad the tire up and use a velcro strap to compress it so that it fits in a jersey pocket.</p>
<p>I think the reason tubulars aren't more popular is due to the perceived hassle of installation. They do need to be pre-stretched, rims need to be cleaned, glue applied and allowed to dry, then reapplied and install the tire. But so far I find the routine involved to be soothing, and it gives me a sense of connectedness with all the old-school riders that I admire and envy.</p>Unknownnoreply@blogger.com0tag:blogger.com,1999:blog-6074338520961467757.post-76696829020420711812011-05-29T11:17:00.000-07:002011-07-04T13:05:14.201-07:00Lewis and Clark Ultra 2011<p>My first ultra-endurance event ended with a big fat DNF. The main issue is that I caught a cold before the race and was not able to ride the bike for about two weeks. Then during the race, I didn't consume enough calories and ran out of gas. Oh, and I guess I kind of gave up too. <whine>But I had excuses!</whine></p>
<p>What went right: I showed up at the start line despite being woefully unprepared.</p>
<p>One thing I was happy about was that my inactive time was only 33 minutes total. I feel that I made pretty efficient use of my time considering I was riding unsupported.</p>
<p>About 20 miles from the end I got caught in the worst weather I have ever been in on my bike. It was an intense hail storm, the road was covered in hail AND I was also climbing up a pretty good hill. It was actually kind of fun, I just smiled and kept pedalling. I wonder what all the people in the cars that passed me thought?</p>
<p>What went wrong: Nothing went horribly wrong during the event, it was more an unfunny comedy of errors. One problem I had that threw me off was that I had a bag of perpetuem in my front jacket pocket. The constant motion broke it open and with the rain, the perpetuem literally glued the pocket zipper shut. This was the pocket that had all my snacks (fig newtons) and enduralytes so I was unable to access them. It wasn't a fatal problem but it was very distracting.</p>
<p>It never fails: putting brand-new tires on the bike is the surest way of guaranteeing a flat, especially if they're expensive tubulars. I noticed a flat tire about 5 miles from the end but fortunately it didn't take a lot of time to fix: stopped the bike, checked the tire, pulled the sliver of glass out, put in some Stan's, inflated w/CO2, back on my way in less than four minutes.</p>
<p><iframe src="http://connect.garmin.com:80/activity/embed/96862215" width="465" height="548" frameborder="0"></iframe></p>
<p>Lessons learned:</p>
<p>1. I am now tracking the amount of calories consumed during a ride. Previously, I had just noted what was consumed without bothering to actually count the calories. For the LaC I only consumed a total of 2310 calories and thus averaged a mere 224 calories/hour. I need to see if getting this up to at least 300 cal/hr will provide a benefit.</p>
<p>2. If the event organizers are providing consumables at time stops, no need to stuff the jersey pockets.</p>
<p>3. Don't quit pedaling. I threw in the towel at 6pm; if I'd gotten onto the day loop and puttered along for one lap at 10 MPH, I would have at least received full credit for a 12-hour ride.</p>
<p>4. For training I did a lot of short intense rides, I need to get more endurance rides too.</p>
<p>5. Pre-ride maintenance should include cleats. Lost a screw off of one cleat, the entire assembly was loose enough to move by hand when I checked it afterwards.</p>
<p>6. Carefully examine the map and cue sheet before the ride. Despite having the route in GPS I still took a few wrong turns. Fortunately the Garmin let me know fairly soon, but the bonus feet were unnecessary.</p>
<p>7. I experienced some mild nausea towards the end. I think it may be due to mixing up a two-hour bottle of Perpetuem (3+ scoops) but then not taking in enough plain water to dilute it to the proper strength. I will stick with one-hour bottles for the next few rides to see if this makes a difference.</p>
<p> </p>Unknownnoreply@blogger.com0tag:blogger.com,1999:blog-6074338520961467757.post-29478386097279392842011-05-06T12:01:00.001-07:002011-05-06T12:01:21.380-07:00Tygh Valley century<p>Kevin cooked up this ride. It starts in Tygh Valley, down to the Deschutes River, up to Grass Valley and Shaniko and then on to Maupin, back to Tygh Valley.</p>
<p><iframe src="http://connect.garmin.com:80/activity/embed/82897958" width="465" height="548" frameborder="0"></iframe></p>
<p>The scenery was just stunning. The Deschutes River was running pretty strong:</p>
<p><img style="display: block; margin-left: auto; margin-right: auto;" title="DSC00212.jpg" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEiIEPUpEtoOweve5GMsWFxjaMWnwCyhv92MqynYutiIgUA2V3spRz6d0ydNMBVmwRoAIPZheajsEVf9nKEZgoN4JCa_UXOAKebX0pP2KAbTKoHP1_PnuWRYVZqXn9DUDy1cMZ8gnt792oHl/?imgmax=800" border="0" alt="DSC00212" width="600" height="450" /></p>
<p> </p>
<p>Lots of gorgeous scenery (note lack of trees...):</p>
<p><img style="display: block; margin-left: auto; margin-right: auto;" title="DSC00213.jpg" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEiDTz7ykvCYKZLF9wnEERq1iYzYUbunjSHJHF9sEw_0j0aMoy_o56zsWXNSni_VpHf8UiH9i3ht5BpDm1dg9fpBSA06zwHQ_xBkgnIT_skSQPXnAKXgEaLJU6nrj0O_T2siSMFJTDnOd2PO/?imgmax=800" border="0" alt="DSC00213" width="600" height="450" /></p>
<p>At the first rest stop there were a bunch of old classics for sale. We noticed this odd fellow:</p>
<p><img style="display: block; margin-left: auto; margin-right: auto;" title="DSC00216.jpg" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEiqtsj-uDl4D815Dn9PiWKAkl8FWuOEuM2GOzFlrNZFUKJIeRYmpfF8pp4Z5ZkmCa_e1yx5kptWW66ZPiSQ8tNmmgM9Eb15FAsIVlL8jfWbVZNkvoXVphlZZt_F_9jce5wyawKdLIuMZS5N/?imgmax=800" border="0" alt="DSC00216" width="600" height="450" /></p>
<p style="text-align: center; font-size: 11px;">It looks like it was modified to carry people in a parade(?)</p>
<p>I like the little island in this pond:</p>
<p><img style="display: block; margin-left: auto; margin-right: auto;" title="DSC00217.jpg" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEj6L3q2t1MVF7fnFHSB8TJElUzADJSPWzlo4dEcuLcMm0tCH0RM-Dg25J4JVE0bKmioYZwG70qB9axho8CsMnfQQ9JyAWw3dmbzA3HDQ9qs0FWmFsuuvdGdwd9Ng_wLHuZMHhjSoual835l/?imgmax=800" border="0" alt="DSC00217" width="600" height="450" /></p>
<p style="text-align: center; font-size: 11px;">I dub this continent 'Kenlandia'</p>
<p>On the way back we were treated to a good view of Mt. Hood, all frosty white with a good coat of new snow:</p>
<p><img style="display: block; margin-left: auto; margin-right: auto;" title="DSC00224.jpg" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgZ9oyWSIqtpgAefiOdz8-hEQBQcHfA-zQgA5TddercREG4atn74RZxdy6x7X8hqjar3iz6UWZzpr0nt-HWIcrPOm7tGGLjwAbNxyry18C6E1agFmzDAb_-Bo-UKpK7gefDK0ToXglD1629/?imgmax=800" border="0" alt="DSC00224" width="600" height="450" /></p>
<p>Even though I was just about freezing all day long, I still wound up with a sunburn on my thighs...</p>Unknownnoreply@blogger.com0tag:blogger.com,1999:blog-6074338520961467757.post-2629667155578438372011-04-24T14:05:00.000-07:002011-05-03T14:06:29.882-07:00Tufo Ride 25 tubular tires<p>My rear tire had exactly 1040 miles when the sidewall blew out. That tire was due to be replaced soon anyway because the tread in the middle was worn through the first layer and the red inner-layer was showing through.</p><p>These tires ride very nice on the road, and were quite nice for some gravel rides I did. They didn't last as long as I hoped (isn't that always the case?) but I only had one puncture and one sidewall slash so I'm not disappointed with them.</p><p> </p>Unknownnoreply@blogger.com0tag:blogger.com,1999:blog-6074338520961467757.post-91736270194745243842011-04-23T16:48:00.000-07:002011-05-03T14:02:43.151-07:00Larch Mtn. Road/Bull Run hill climb<p>Great sunny day, went for a ride. You know when the route description begins with 'take Larch Mtn. road as far up as you can' that you're in for some climbing.</p>
<p><iframe src="http://connect.garmin.com:80/activity/embed/82897979" width="465" height="548" frameborder="0"></iframe></p>
<p>It was a warm day and I got a chance to rid some roads that I never had before. The scenery was gorgeous:</p>
<p><img style="display: block; margin-left: auto; margin-right: auto;" title="DSC00211.jpg" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEiYMlvrV7pYf1Ghy8C4o7heqawdjhZOIHtJSZ6bpR5M1OEtb7TaukzP7H1FIem5Hm1RE_5HFEtcowNVtrTyoShHN6bwXWQ_xZxDELd2EOThaEn1JQp2uqQzhHjKIfyfvrG5oIGhyLtkqHTn/?imgmax=800" border="0" alt="Mt. Hood in the distance" width="600" height="450" /></p>
<p style="text-align: center; font-size: 11px;">Mt. Hood in the distance</p>
<p> </p>Unknownnoreply@blogger.com0tag:blogger.com,1999:blog-6074338520961467757.post-5044129680705821882011-04-17T12:27:00.001-07:002011-04-17T12:27:16.094-07:00Road Racing vs. Ultra Endurance<p>I think I've discovered the only difference between Road Racing and Ultra Endurance events:</p>
<p>In Road Racing events, you try to tear the other riders' legs off.</p>
<p>In Ultra Endurance events, you try to tear your own legs off.</p>
<p> </p>Unknownnoreply@blogger.com0tag:blogger.com,1999:blog-6074338520961467757.post-13050632512096148772011-04-11T15:15:00.000-07:002011-07-29T10:26:39.686-07:00Speedplay Zero and Giro Trans shoes<p>I finally switched from my Speedplay Frog pedals. There wasn't anything majorly wrong with the Frogs, but I was starting to notice discomfort on the outer ankle due to my feet (especially the right) trying to rotate outwards. I suspect that this was due to two causes: the small surface area of the cleat, and the cleat being more inboard than it should be.</p>
<p>My current main shoes are a pair of 661 MTB shoes. I wanted the new pair of shoes to have a much stiffer sole. Unfortunately, I will have to give up the capability of being able to walk in my bike shoes.</p>
<p>I am very happy with my Frogs, so I thought I'd try the Zeros. I needed new shoes, so I went to REI to check out their selection. The Giro Trans has the necessary stiff sole so I thought I'd give them a try, even though these would be my first real road shoes.</p>
<p>Installation of the Zero pedals and cleats was pretty smooth with one exception: I put the cleats on upside down so that the float limit adjustment screws were inboard instead of outboard. No big deal, just duh.</p>
<p>I wound up exchanging the shoes for a larger size before my feet got comfortable. I don't have a problem with 11.5 shoes for walking but on the bike it looks like I need a 12.5 or greater. The specific issue is severe numbness of the toes on the right foot. I know that I have flat feet and I presume that my feet are wider than usual.</p>
<p>The shoes are well made with excellent ventilation. The main buckle is very simple and I see a phillips-head screw so it looks like it is replaceable. The velcro straps use metal D-rings for durability. The strap attachment points are staggered to help spread the load out. These shoes are also noticeably lighter than the older SIDI pair I own.</p>
<p>I rode up Larch Mtn. Road to try the new shoes & pedals out. Other than the numbness issue (hopefully fixed) I didn't have any problems. They are still slightly uncomfortable but that's understandable since they are brand new and aren't broken in yet.</p>
<p>The only minor annoyance I ran into with the Speedplay cleats was that the float adjustment screws are small phillips instead of hex. My multitool doesn't have anything close to that size so I was unable to adjust them while riding. I made sure to also get a set of the cafe covers so hopefully that will extend the cleat life.</p>
<p>I also picked up a pair of used SIDI Genius in the Mega width. I have another pair of SIDSs but can't really wear them as I get numb toes. I'll be using the Giro and Genius for the road bike, I'll move the Frog pedals on to my grocery-getter, and I'll toss the SPD pedals & cleats into the parts bin.</p>Unknownnoreply@blogger.com0