SpokEasy

April 2020

Ex Libris

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Ex Libris: this book is mine! It arrived a day or two after Easter. \”What Do I Eat Now?\”  was written especially for people who have diabetes or pre-diabetes. I find it to be very easy to read. It discusses various aspects of the diet: carbohydrate control; portion sizes; BMI; how to read labels. Of course there are some recipes; and tips for eating out and other special occasions. There\’s advice for grocery shopping, cooking, and meal planning, too. In fact, this book is a great complement to The American Diabetes Association Vegetarian Cookbook. Getting back to BMI, I see by the BMI table on p. 12-13 of \”What Do I Eat\” that, two months ago, my weight had me at the upper limit of a \”normal\” BMI for my height. What\’s more, there\’s physical build to be taken into consideration. In Ride Your Way Lean, author Selene Yeager  brings this up. You can take two people of the same gender; same height; and same weight. However, one of them has a small frame and the other one a medium frame. The person with the small frame might actually be overweight, while the one with the medium frame is at a good weight. I have a small frame, and am barely five feet tall. Therefore I have no doubt that weighing 125-126 pounds was TOO MUCH. My cycling library now has some new additions. Where did I put my bookplates? You know, Ex Libris.

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Seeing the Light

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Seeing the Light I think I’m seeing the light. If you read much about cyclist’s training, you’ll learn of the importance of core work. So why is core work so important? When I first graduated from adult trike to hybrid, I found that after 15-20 minutes’ riding, my abs would sag; I’d go sway-backed; and my arms feel would start to feel like limp spaghetti. That wasn’t good for my lower back. It was annoying to have my arms hurt. It wasn’t long before I realized that I had better do something about it, so that I could ride in comfort. I looked up various exercises for upper body and core in my cycling books. I had to begin by doing only a few reps of each exercise. Honestly, my arms, obliques, etc. were weak as water! Over time I’ve been able to do more reps, but I still don’t do a great many of these exercises. I’ve always kept in mind that, after all, I wasn’t body-building. But as perhaps you can guess, this meant that my progress was slow. Just since last week, when I do hard efforts, I notice that I’m pulling a little with my arms as I pedal. It helps me to put more strength into those pedals; and lets my weight lift slightly from the saddle. So that’s why we see pro cyclists with good arm musculature! I use that same technique when climbing. Not that there’s any real climbing on my usual cycling path; just a few humps to get over. I also have a new idea. Begin increasing the reps of my arm-development exercises; maybe three extra reps per session to start. It might help me to sustain higher speeds for longer. Any reduced weight on the saddle ought to make long rides more comfortable. Wow! I’m finally seeing the light!

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Unexpected

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Something unexpected happened today. In fact, there were two unexpected things. As planned, I did a long ride today (32.10 miles; long for me at this point). When I first got up, my legs felt weird; sort of quivery. In fact, I felt a tad shaky in general. After I ate a banana, I felt somewhat better. I filled the Camel-Bak; cut up two Clif Bars; and got the Zym that I prepared last night out of the fridge. Then I checked NOAA. It was cool enough for leg warmers, vest, and a lightweight skull cap. Then off I went. NOAA said the wind was from the NW, or a headwind outward-bound. I worked at riding 15 mph or more for 5 minutes at a time. I was surprised that I felt stronger than usual! After a little over 16 miles, I stopped and turned around. Then I seemed to get a HEADwind! It was much harder to ride 15 mph, in part because my legs were getting a bit tired. Even so, I still felt somewhat stronger than usual. I checked NOAA again after I was home; the wind had switched around to the North. That explains a lot, doesn\’t it? Headwind on the way home, as happens all too often. With five miles still to go, I began to feel very tired. I didn\’t seem to bonking, but I decided it would be wise to eat another piece of Clif Bar. After about two miles of easy pedaling, I felt a lot better. My mileage today fell a few miles short of the 35 I had been thinking about doing, but 32.10 is quite respectable. So if your legs feel a bit \”off\”, try riding anyway. You might get a pleasant surprise. Oh, and the other unexpected thing: when I weighed myself this morning, I saw that I had lost some weight! Maybe that explains yesterday\’s craving for ice cream?

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Replay

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A replay of last Sunday\’s weather seems likely. At 8 am the wind was already fairly strong; and now a wind advisory is in effect until 11 pm. More severe storms are possible. Again, the area of highest threat is farther North; but that doesn\’t mean we can let our guard down. Between tired legs and wind already 12 mph, I did a very short ride this morning. If not for the Bike Easy April Challenge, I would have taken a day off from riding. As it was, I rode over to the nearby park; made one circuit; and headed home. The wind seemed to be strengthening, and the sky looked a bit stormier. I need to replace the sensor batteries in my Garmin. The one for the speed sensor has been giving me a Low Battery signal. I might as well replace the battery in the cadence sensor while I\’m at it. If, that is, I can manage to get the covers off the battery compartments! My weekly long ride I\’ve postponed until tomorrow. As it turns out, I could have done it today; but it\’s not the best idea to risk getting caught in severe weather when I\’m miles from home. My legs are likely to do better after getting some rest today, anyhow. I\’m starting to get a hankering after ice cream. Again. But why? I have candy at home. OK, let\’s face it, I love Cherry Garcia. And Talenti has some marvelous flavors, too. My favorite part about Talenti is the re-useable containers! But if I get a pint of ice cream, it\’s too tempting for me to sit down and devour the entire pint in 20 minutes. That\’s a scene that I replay too often!

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At the Helm?

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At the helm sounds like sailing. I know this much, I wouldn\’t want to be at the helm in the conditions that we could get tomorrow! Again, severe T-storms are possible. \”Helm\” is also German for \”helmet\”, which is how I got to thinking of helms, tillers, and sailboats. I had noticed that the helmet I\’ve had for about 18 months was too loose. Why? It had seemed to fit before. Now that it\’s been warm enough sometimes for me not to need a skull cap, the helmet is too big. Maybe the ratchet was wearing out? So, off to the bike shop. At present, customers aren\’t even being allowed inside. COVID-19 has infiltrated nearly everything! Someone had to bring a couple of helmets out for me to try on. While I was at the bike shop anyway, I got a tube of Chamois Butt\’r. I decided to wear the new helmet to ride back home, but didn\’t have a way to cut off the tag. So there I was, riding along with the yellow MIPS tag dangling from my chin strap. It made me think of Minnie Pearl and her hat with the perpetual tag hanging from it. OK, now I have a new helmet. What to do with the old one? I still have my hemet before that one for a spare. I don\’t like to throw helmets away, but I don\’t know what else to do. Sunday is my usual long-ride day, but I\’m not so sure it would be wise to try one tomorrow. I\’ll see what the weather is doing in the morning. And next time I ride, I\’ll be wearing my new \”helm\”.

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Appalachian

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Appalachian This blog/page may contain affiliate links. “We are a participant in the Amazon Services LLC Associates Program, an affiliate advertising program designed to provide a means for us to earn fees by linking to Amazon.com and affiliated sites.” Bicyling along the Appalachian trail? Yes, indeed! This trail spans more than 2000 miles, running through fourteen states from Maine to Georgia. This is not an adventure to be undertaken lightly; especially if you’re aiming for more than a single day’s riding. Parts of the AT are quite rugged. Hazardous weather is a possibility; Summer can see strong T-storms; and cold weather can bring snow and ice, making riding much more difficult. Packing for this adventure seems to be quite a challenge. You want the right stuff, but don’t need to be weighed down with things you won’t really need. To begin with, how about the bike? Is a touring bicycle best? If you’re going to spend nights along the trail, will you need a tent? A sleeping bag? Bessport Camping Tent Sun Ridge Sleeping Bag We visited Great Smoky Mountains when I was a kid. I remember them as being quite wet; a waterproof tarp to put under your tent wouldn’t be a bad idea. Neither would a poncho. And a first aid kit … there we go, getting overloaded already! Naturally there’s more than the Appalachian Trail to cycling in North Carolina. These routes range from the easy Neuse River Loop from Mini City, to the expert Roadbike Loop from Brevard. So many trails, and so little time to ride them! ABOUT ME I began this website primarily as a way to present the story of how I accomplished a century ride on an adult tricycle. Other riders of adult trikes might want to know whether it’s possible. It sure is! You can read all about it in My Story. I live in New Orleans; and  retired in January 2023. More time for cycling! Website designed by Cecile Levert © This website is the property of its author. DISCLAIMER I am not a cycling coach; nor a health professional. This site is based on my own experiences, opinions, etc. If you need help, please consult the appropriate professional.   FRESH FROM MY JOURNAL Afternoon Ride? December 11, 2023 Think Ten Times! December 9, 2023 Going Farther Afield December 8, 2023 Mini-Ride! December 7, 2023 Load More TRANSLATOR

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OCD?

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OCD tends to run in the family, so a cousin once told me. Maybe I\’ve got a streak of OCD, myself. Not enough so that the sight of this disorderly heap of puzzle pieces would drive me crazy; but as I near the seventh anniversary of the day I bought my road bike, I\’m approaching the 25K-mile mark. I feel a compulsion to get there, too. At present I have a hair over 77 miles to go. And six days to ride those miles, so I should be able to make it. My weekly long ride will cover almost half of those miles. Incidentally, the forecast for the weekend doesn\’t look so great; this is the second weekend in a row. I\’ll be taking vacation tomorrow and next week, so maybe I can just switch the day. Doing a long ride tomorrow might not be wise, as I did force efforts today. Maybe Monday? Plan for tomorrow: an easy ride on the road bike; then ride the hybrid to get some groceries. I\’m gearing up for another cooking marathon! I\’ll see how the weather forecasts go for the next two days; it might be that the greatest chances of rain are for the afternoons. That means I can ride in the morning, and probably stay dry. And what else shall I do during vacation? Sleep until 8 o\’clock! Work on my web site; I\’m considering further reconstruction. Compose blogs! I just must watch that I don\’t get OCD about my wording.

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Mississippi

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Mississippi This blog/page may contain affiliate links. “We are a participant in the Amazon Services LLC Associates Program, an affiliate advertising program designed to provide a means for us to earn fees by linking to Amazon.com and affiliated sites.” How do you spell “Mississippi”? My mother used to put it: “Capital M-I- Hump-back, Hump-back I; Hump-back, Hump-back I; Crooked-letter, Crooked-letter-I.” However you want to spell it, Mississippi is home to the Natchez Trace. From Natchez, Mississippi to Nashville, Tennessee, the Trace is 444 miles of beauty. Roll past farms and creeks; forests and interesting historic sites. For the most part, motor traffic is light. The entire Trace, in fact, is a designated bike route. Then there’s Tanglefoot Trail. Despite its name, don’t go getting tangled up in your bicycle chain! “TT” gives  you 43 miles of riding through farmland and small towns, with numerous opportunities to dismount and explore, or have a picnic lunch. Is the history of the Civil War your thing? Visit the Vicksburg National Military Park. This ride is more challenging than the Tanglefoot Trail; but beautiful. Fans of the paranormal might want to visit Windsor Ruins. These remains of an antebellum plantation house are said by locals to behaunted. It’s a hilly 10 miles to get there, so be sure you’ve got your climbing legs! Now how do you spell “Mississippi”, again? ABOUT ME I began this website primarily as a way to present the story of how I accomplished a century ride on an adult tricycle. Other riders of adult trikes might want to know whether it’s possible. It sure is! You can read all about it in My Story. I live in New Orleans; and  retired in January 2023. More time for cycling! Website designed by Cecile Levert © This website is the property of its author. DISCLAIMER I am not a cycling coach; nor a health professional. This site is based on my own experiences, opinions, etc. If you need help, please consult the appropriate professional.   FRESH FROM MY JOURNAL Think Ten Times! December 9, 2023 Going Farther Afield December 8, 2023 Mini-Ride! December 7, 2023 I Still Can’t Ride! December 6, 2023 Load More TRANSLATOR

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In Training

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In Training 🏋🏻 I’m in training now, preparing for Tour de Cure in November. As usual, working out a training schedule is quite a puzzle. There are so many questions I want to ask. How quickly should I extend the time I spend pushing super hard? Am I advanced/strong enough to do such efforts on back-to-back days? Do I really need to do that? Do I spend sufficient time on recovery? I’ve seen century training plans that are only a couple of months long. Maybe the riders who use them are already a lot stronger than I am? Am I too much of a sissy to push as hard as I ought to, as often as I should? This morning I worked at riding at least 15 mph for six minutes at a time. With a breeze of 8-9 mph at my back, it was quite easy. With that same wind in my face, it was far harder. The effort made my quads ache, which shows how badly I need such drills. But — how much is enough to help me to improve, without my going overboard? I don’t need to develop an overuse injury! If I can barely ride 15 mph against an 8 mph wind for sixty seconds, what will I do if TdC day sees me battling a 20 mph wind? And for mile after mile? The thought is sobering, and a bit scary. One aspect of riding into a headwind is gear choice. Don’t feel that you must ride on the big ring even when doing so fries your leg muscles. As I saw today, using the small ring and pedaling faster can let you attain the desired pace. All these unanswered questions! It makes being in training feel like I’m winging it.  

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Road Warrior?

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Road Warrior? This blog/page may contain affiliate links. “We are a participant in the Amazon Services LLC Associates Program, an affiliate advertising program designed to provide a means for us to earn fees by linking to Amazon.com and affiliated sites.” The State of Illinois seems to have “road warrior” built into its name! Not that this means that you have to hammer away all day. Why not take your time, and enjoy yourself? And even use an e-bike? For example, there’s the 46-mile Tunnel Hill State Trail. Along the way you’ll find a variety of scenery, trestle bridges, and even ghost towns. The George Rogers Clark Discovery Trail is comparatively new. About four of its nine miles run through Fort Massac State Park. Here the history buff can enjoy re-enactments and living history. Mountain Bike Trails at Touch of Nature includes paths suited to both the beginning rider; and those who are more advanced. These trails are also open to hikers; runners; and walkers. What do you do when all this easy pedaling gets to be too dull? You might want to shake things up a bit and Ride the Fault Line! This week-long event takes you through parts of four states, including Illinois. Learn about the New Madrid earthquakes. Experience Civil War history, and ride along the Mighty Mississippi. Do your tastes lean toward urban riding? The Windy City has plenty to offer. You can ride along the lakefront. Ride the Major Taylor Trail, commemorating the African-American cyclist who both set world records and broke through racial barriers. If you’re daring enough, there’s the June Naked Bike Ride, meant to promote positive body image as well as cycling. Or, it you like, you can always abandon casual riding paths, and be the road warrior. ABOUT ME I began this website primarily as a way to present the story of how I accomplished a century ride on an adult tricycle. Other riders of adult trikes might want to know whether it’s possible. It sure is! You can read all about it in My Story. I live in New Orleans; and  retired in January 2023. More time for cycling! Website designed by Cecile Levert © This website is the property of its author. DISCLAIMER I am not a cycling coach; nor a health professional. This site is based on my own experiences, opinions, etc. If you need help, please consult the appropriate professional.   FRESH FROM MY JOURNAL Think Ten Times! December 9, 2023 Going Farther Afield December 8, 2023 Mini-Ride! December 7, 2023 I Still Can’t Ride! December 6, 2023 Load More TRANSLATOR

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