SpokEasy

September 2020

FEF

BACK ISSUES /

FEF? How did I come up with that one? FAQ has been around for ages; but FEF? I mean, Frequently Eaten Foods. With all this carb-counting, I want to look up quickly how many grams of carbohydrate any one food has. Ergo I want a list of the foods that I eat most often. For starters, I\’ve written down old-fashioned rolled oats and long-grain brown rice. Legumes, too: lentils, black beans, etc. I\’m working up a page for each food category: grains/breads; vegetables, and so on. What kind of carbs you eat is important, as we know. Simple carbs, the sugary stuff, should be minimized. I\’m not cutting sweet treats out entirely; that\’s a bit to drastic. What\’s more, I know it will backfire on me only too soon, and then I\’ll be scarfing down ice cream by the pint. Complex carbs, such as whole grains and legumes, are the ones that I\’m trying to emphasize. Luckily I\’ve read a lot about vegetarian eating and protein complementarity over the decades. Thus I\’m not totally unprepared for this pre-diabetes way of eating. Getting back to simple carbs, I\’m inventing ways of using up the \”naughty\” stuff in my food supplies; and believe me, I have enough to last me until New Year\’s. Or even beyond! My habitual raids on the grab-bag bins in the salvage store have left me with scads of candy bars. I\’ll cut a candy bar into 5-8 pieces, so I can grab just a little bit once a day. The bars that already have grooves in them are easy enough to break apart. And I\’ve got measuring spoons! One tablespoon of M&Ms®, instead of a handful. Now that I have pre-diabetes, my riding is more important than ever. It\’s even extra incentive for my riding Tour de Cure!

FEF Read More »

Bad Timing

BACK ISSUES /

Bad timing happens. Take yesterday evening. I had an appointment for a COVID-19 test; it\’s part of the protocol for working on-site part of the time. I rode my hybrid there; and on the way, the struts (or whatever you call them) holding the front fender in position suddenly popped loose! I got them back into place, but discovered that the front brakes were knocked a bit out of line. This of course caused brake rub, and made pedaling noticeably harder; and I couldn\’t get those brakes back in line. I decided to take the bike to the shop at lunchtime today to see about the brake problem; and last night I suddenly remembered that I needed to measure the chain. When I did, I found that it was overdue for replacement. This morning I called the bike shop to be sure of their business hours. They said they were open until 2 pm, and off I went. It\’s a good thing I did go today. The shop will be closed all next week because they need to catch up on all the repairs; and if I had the hybrid at home, I wouldn\’t want to use it. I don\’t want to wear out the brake pads, and a worn chain is bad for the gears. Why is this bad timing? I want to go to the salvage store tomorrow. \”Katy\” has always been my go-to bicycle for that. But I tried putting the trailer hitch on my road bike, and it seems to fit! This is also unfortunate timing from the Cycle September point of view. Of course I can do a few extra miles on the road bike to compensate for the hybrid being out of commission; but I\’d rather ride to work than walk!

Bad Timing Read More »

Justin Morgan?

BACK ISSUES, bicycling /

Justin Morgan? 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.” “Justin Morgan Had a Horse” is another of the books I enjoyed as a kid. Justin Morgan was a real person, and his horse became the founder of the Morgan breed. He lived in Vermont; so if we go riding there, maybe we can follow in his tracks. Or should I say hoof prints? As Vermont is the Green Mountain State, I naturally think of it as being all mountainous. I imagine one steep, grueling climb after another; with summits at altitudes that have me gasping for breath. Vermont, then, sounds like a great place for mountain biking. Whether by MTB or road bike, I often wish I could visit the state in Fall, and see that famous Autumn foliage. There are various state parks to explore; and I sure would want to ship home a supply of maple syrup! For the roadie, Vermont offers various inn-to-inn tours that let you explore the lower Champlain Valley by bicycle. Ride over rolling hills, and visit the small villages. Luggage is transported, but otherwise these tours are self-guided. If you include Lake Champlain on your route, you might even see Champy!   For the MTB enthusiast, there are inn-to-inn tours in the Green Mountains. Test your mettle! Ride over a variety of unpaved surfaces. Most of these trails are beginner to intermediate in difficulty. Even so, I suspect that I’d soon learn that I’m made of aluminum foil; not titanium.  Whoa, there! All those trails followed, and we still haven’t seen Justin Morgan? There are horseback trails in Vermont, too. Saddle up and trot away! 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

Justin Morgan? Read More »

Remember the Maine?

BACK ISSUES, bicycling /

Remember the Maine? 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.” “Remember the Maine!” was a rallying cry during the Spanish-American war. We don’t have to remember the Maine while on a bicycle tour; but if we’re going to explore New England on two wheels, why not begin in Maine? It’s as good a starting point as anywhere else in New England, right? There are many trails to explore, from beaches to mountains. You can start with the Capital Area (Tour 21), with loops of gentle terrain that will suit most riders; and other loops of more challenging riding for more advanced cyclists. For lovers of history, the Kennebec & Moose River Valley (Tour 19) includes historical landmarks; low traffic; and wildlife. Fall is a great time to ride through the hardwood forests. The Lake Auburn (Tour 22) may well appeal to the MTB aficionado. It features short, steep hills, with varied terrain. Looking for something more urban? Try the Freeport and Brunswick (Tour 13) route. You’ll still be treated to views of the ocean, and have the chance to visit museums. Maine in the Summer is warm, and can be humid. Winters are long and cold; and likely to bring plenty of snow. Sounds good if you like to ski!   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 Elementor #160030 January 24, 2024 Bumpy Ride January 23, 2024 Wet Week January 22, 2024 Watching the barometer January 21, 2024 Load More TRANSLATOR

Remember the Maine? Read More »

Spice up the Peloton!

BACK ISSUES, bicycling /

Spice up the Peloton! 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.” Mention of Hungary makes me think of this runaway-tempo polka. If I were working on sprints, playing it through my head might help me to keep my legs going. If I go bicycle touring through Hungary, of course I won’t need to ride that fast. Good thing, too; I don’t want to miss the scenery! Or wear myself out in ten minutes. It’s a tour, after all; not a race. Good, that’s settled. Now, which route do I want to tackle? There are so many that it’s hard to choose. Here’s one list. The Danube Cycle Path Passau-Budapest sounds interesting: Baroque towns; orchards; and, of course, many views of the Danube. EuroVelo 13, the “Iron Curtain Trail“, follows the former Iron Curtain. The trail stretches for 4,750 miles; and covers 20 countries. That’s one very long ride!  For a challenge, there’s the Hafen von Fonyód ride, with over 700 feet of climbing. That’s one way to spice up the peloton. There are some good reasons to explore Hungary by bicycle. Scenery; the people; the cuisine. There’s the excitement of visiting someplace new. And of course, fun!   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 Sunblock Day January 2, 2024 2024! January 1, 2024 Out with a Bang December 31, 2023 Seven-Up December 30, 2023 Load More TRANSLATOR

Spice up the Peloton! Read More »

Luxury!

BACK ISSUES /

Oh, the luxury of not having to get up early! For me that\’s quite the rarity. It happens most often when Monday and a holiday — Labor Day, in this case — coincide. It was wonderful to not have to get up until almost 8 am. I could take my time with breakfast, and not have to rush off to work. Monday is usually my off-bike day. But Love to Ride Cycle September is on, and I try not to skip days during such periods. So I rode to the drug store to get a few things; among them some RX Bars for my next Sunday long ride. Of course — and alas — I also bought Diet Cokes. Back home, I washed dishes and cooked brown rice. I though of cooking quinoa, too, but both quinoa and rice are pretty high in carbs. I started reading my new book. Then I got hungry, and heated up some Kooky Kookaburra for lunch. Unfortunately it looks like kidney beans are high in carbs! So are many other legumes. I might have to cast aside my Hoppin\’ John variations 😢. Well, let\’s hope not! Getting back to the book: it mentions a related web site called Diabetes Motion. It\’s somewhere to start if you don\’t want to buy a copy of the print book. Incidentally, it\’s another luxury to not have to rush through lunch. They say you digest your food better if you aren\’t eating with one eye on the plate and the other on the clock. I can believe that. I certainly enjoy my food more that way!

Luxury! Read More »

Tanking Up

BACK ISSUES /

Tanking Up Tanking up, for a cyclist, is about keeping enough fuel coming in. Of course we don’t need the fuel that an army tank would, but we want to avoid The Bonk. How much fuel is needed? What kind? This depends on myriad factors; individual taste preference and any special dietary needs among them. For instance, I’m working at watching the carbs. But how do I manage that when I’m out riding for several hours? For example, take an RX Bar. The Mixed Berry flavor has 24 grams of total carbs. I need to eat one of these bars per hour if I want to avoid bonking. If I ride for 3-4 hours, that’s 72-96 grams of carbs! We haven’t gotten to post-ride tanking up yet, and that’s as important as on-bike food. My go-to recovery drink has long been a cup of skim milk (or unsweetened almond milk), with a scoop of chocolate whey protein powder in it. They say that the body is best able to use carbs within 20 minutes of completing a long ride. How many carbs here are too many? I have to include them in my day’s carb count. Yesterday I bought a small canister of vegan protein powder. I compared carb content of that and the whey powder; and guess what? They both have the same carb count per serving. Thus it will amount to, Which one tastes better? Yesterday evening I took three jars, and put a cup of almond milk into each one. Then one jar got whey powder; one got vegan powder; and one got 50/50. I put them in the fridge to chill. Post-ride taste test: I liked the 50/50 mix best. I put the others in the freezer for another time. I don’t need to toss back 30 grams of carbs.    

Tanking Up Read More »

BIG Spender

BACK ISSUES /

BIG Spender is what I feel like at the moment. Wednesday evening I placed nearly $100 (yikes!) in online orders. I ordered more GU-Gels. I also ordered a book about diabetes and the athlete. Cat ears, too. But I forgot to order replacement bite valves for my Camel-Bak, and placed another order last night! This morning I decided to forgo the salvage store and hit Whole Foods instead. I got some mundane things such as grapes and bananas. But the rest of it? The nurse practitioner I spoke with day before yesterday suggested a lower-carb protein recovery powder called Vega. I tried a Vega bar a while back, and it was pretty good. I got a small (9.6 oz) canister of the powder. Almost $18 right there! The bulk bins were out of quinoa, and that meant getting a pre-packaged bag. Over $8 for 14.4 ounces! I decided to try Epic Bites as a low-carb snack. They aren\’t the cheapest munchie around. While I was at the store anyway, I checked for the sunblock that I use. It was on sale 😀 ; and when it is, I grab it, even if I have two unopened tubes at home. After the trip to Whole Foods, I had to visit my \”alternate drug store\”, as I call it. I browsed around a little, and found Iconic Protein Drink. I got one to try. Not cheap stuff, either. So yes, I\’ve been the big spender for a few days; but now I have enough GU-Gels for months. I can lessen the cost of Vega Protein powder by mixing it 50/50 with what I already have. I won\’t need to get more sunblock for several months, either. And next Saturday I can head for the salvage store again!

BIG Spender Read More »

Carb Watching

BACK ISSUES /

Carb Watching Go easy on the bread if you’re carb watching! I’m carb watching! Yesterday I had a teleconference with a nurse practitioner. I decided it would be a good idea to work with someone who can help me figure out what and how much I need to eat. After all, I’ve got pre-diabetes hanging over my head. How do I manage that around my cycling activities? I had seen my primary care physician the day before for a follow-up, and we spoke about the pre-diabetes. He said to limit carbs to 100 grams per day. That seems too restrictive to me. After all, as soon as I began to look at the carb content of various foods that I eat regularly, it became plain that a 100-gram/day limit would make it next to impossible for me to get enough to eat! That’s all the more true as I don’t eat much of meat, poultry, fish, or eggs. Taking in lots of low-carb animal foods is a good way to send my cholesterol level soaring. My stomach can hold only so much in the way of low-carb, high-bulk foods, so eating pounds of broccoli isn’t the best solution, either. The nurse practitioner thinks that 150-200 grams of carb per day is a more realistic goal than 100 grams or less. So do I! It’s a goal that even lets me fit in a little sweet treat. We haven’t talked much yet about my exercise routine, and how to adjust my diet to it, because we ran out of time. We’ll discuss that at at later meeting. I’m continuing with my food log, but now of course have added carb watching. As to my Sunday long ride, I probably need extra carbs. I seem to need more calories during those rides! Last Sunday I burned 1357 calories, and took in about 710. No wonder I got tired on the way back home!      

Carb Watching Read More »

Overthinking

BACK ISSUES /

Overthinking can get us into a lot of trouble. Imagine going for a bicycle ride, and thinking about what your legs are doing with each and every pedal stroke! Before long my brain would probably paralyze my muscles into inability to do anything at all! Such an approach to learning any activity is a method that few people need, because it only makes things harder. I can see the point of such analysis for, let\’s say, the physical therapist in training. For the rest of us? We just work at learning to manage that bicycle until our bodies get the hang of it. Overthinking can spoil a story, too. In previous posts, I\’ve mentioned my interest in ballet. Take the ballet Giselle. I love the music, and enjoy watching the dancing. The story line? The more I think about it, the more unbelievable it gets. The story is set in the Rhineland, in the middle ages. Giselle is a frail, young, innocent peasant girl who is in love with a young man who calls himself Loys. In fact, they plan to marry. This Loys is, in truth, Count Albrecht. Not only that; he\’s already engaged to another woman! When, inevitably, Loys/Albrecht\’s cover is blown, Giselle goes mad and (according to the production) either dies when her weak heart gives out; or stabs herself to death with Albrecht\’s sword. End of Act I. So — how did Albrecht imagine that he could pass himself off as a peasant? It seems to me that he would have immediately been spotted for an imposter. Even dressed in peasant garb, wouldn\’t Count Albrecht\’s physical carriage alone have made him stand out as someone who was no commoner? In Act II, Giselle\’s spirit saves Albrecht from the terrible wilis; vengeful spirits of jilted young maidens who died unwed. Albrecht must have been out of his mind to visit any grave at midnight! And let\’s not even start on the story after the story, that is, did Albrecht marry his original intended? So there you have it. Overthinking in this case overrides suspension of belief. I think I\’ll stop thinking and go for a ride.

Overthinking Read More »