SpokEasy

SpokEasy

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Vacation Time!

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Ah-h-h, vacation time! I don\’t have a hammock to lounge around in, and I probably couldn\’t stay still for long enough to make a hammock worthwhile. I can\’t work on a laptop that way, or ride a bicycle. Alas, my week of vacation time is already half over! But I\’ve still got half a week left. Not having to get to work for 8:00 am makes it possible to be more leisurely about my morning ride, and going to feed my friends\’ cat afterwards. I can actually spend some time with the cat, instead of feeding him and rushing off to work. It\’s possible to do some things that normally are hard to fit in, such as riding over to Lowe\’s to drop off some dead CFL bulbs. I need to buy some more while I\’m at it. I can do more cooking when I\’m home all day. When I get home from work, I don\’t feel like doing a lot of food preparation. Now I have time for it, and for the dish- and pot-washing that is an inevitable part of making meals at home. This morning I tried the Clif Shot Energy Gel that I bought yesterday. It was a new flavor, Boston Cream Pie. Pretty good! I\’m starting to get hungry. Lunch time!    

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Up? Down?? SIDEWAYS???

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Shift UP? DOWN? Sideways? Does all this shift up/shift down confuse you? Have you ever wondered which gear set-up to use in the first place? All those gears can seem intimidating to someone new to multi-gear riding. When do I shift? (Perhaps even HOW do I shift?) Let\’s suppose we\’ve advanced beyond that stage in our cycling life, and want to do some really adventurous riding — through the Alps, let\’s say. Let\’s go back to one of the bicycle-gear basics — that for the front gears, bigger is harder to pedal, and for the rear gears, bigger is easier. With mountainous grades, even my road bike\’s  compact (50/34) crankset might be too big. I might well need a smaller one. Once you\’ve settled on your crankset and cassette, just what do people mean when they say, \”shift up\” or \”shift down\”? I\’ve long since developed the impression that different people mean different things when they use these expressions. To me, shifting up means shifting to a higher (aka harder) gear, as in driving a standard-transmission car. That means a smaller cog. To others, that\’s shifting down, as  down in size to a harder gear. No wonder my brain is screaming, \”Up, Down, Sideways\” — that last out of sheer frustration. Maybe it would be better to standardize the command to \”shift [to a] harder [gear]\”, or \”shift [to an] easier [gear]\”. Then we\’d all be on the same — shall I say cog?

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RE-Tool

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RE-Tool? Well, it\’s not spelled that way, but that\’s what it sounds like. RETÜL  is a  high-tech bike fitting program. Today I went for  re-fit. I thought it might be a good idea because of the tendonitis in my foot. I don\’t understand all the technology, but now I have a riser in my stem (I think it\’s called) so that I\’m a bit more erect. When the screen showed a rear view of me pedaling, I saw that my right hip was dipping downwards with every stroke. That explains the cramps I get in that hip when I come home from a Sunday long ride and stoop to remove my shoes. And the side view made me realize how shockingly fat I\’ve become! The technician made some adjustments to my saddle\’s  position, and  said something about my possibly needing a slightly wider one. I tend to sit rather far forward, so maybe I only need to scoot back a little. Trying that certainly will be cheaper than buying a new saddle! While I was pedaling, I asked whether I was ankling properly. The tech said, don\’t mess with ankling. Everybody\’s different, and everybody needs to do what\’s natural. That includes adjusting the bike to fit the rider; not forcing the rider to fit a bike that isn\’t right. Riding home, I noticed a slight difference in the way my bike feels. I should be adjusted to it after a few more rides. I\’m not going to go out riding now, though. It\’s about 2 pm,  and the heat index is 102 degrees! I don\’t know of a way to RE-Tool my bicycle to keep my rides air-conditioned.  

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Kettlebell

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Several weeks ago I added some kettlebell exercises to my off-bike routine. I\’ve been doing the same old exercises for six years, and it\’s gotten rather monotonous. I think it\’s time to add some new moves. I\’ve started with a 7.5-lb weight. The physical therapist who has been working with me (for tendonitis in my foot) recommended that size. He says the way to determine whether a kettlebell is too heavy for you is this: Hold the weight by the flat part of the handle, with the rounded part up, and your forearm perpendicular to the floor. If you aren\’t able to keep your wrist straight, the weight is too heavy; and you should use a lighter one. Here is one suggested kettlebell routine. And if this one will help me climb better when I\’m faced with some hilly country, it will be worth doing. Now for the 64-dollar question: can kettlebell workouts be done instead of some of my old exercises; and if so, which ones? Like everybody else, I have only so much time for off-bike work. Just be careful not to let that thing hit your head. That\’s a \”ring\” that I, for one, am not eager to hear.

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The Pressure Is OFF?

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When the pressure is off, we can relax, right? I\’m not sure sure that I can. It\’s not at all unusual for me to have orthostatic hypotension set in an hour or so after I finish a ride several hours long. But today it\’s lingered for hours! I got home from riding at about 10:30 am; it is now 7:40 pm. I still feel light-headed and dizzy when I get up and start moving about. Why do I have this trouble? My blood pressure tends to run low. Ninety-something over sixty-something (at rest, right after I wake up) isn\’t unusual. Does my system over-react to exertion? Even if it does, why should it take many hours to recover? I\’m sure I wasn\’t dehydrated. I drank about 3 liters of water during my ride, and my roll time was less than 3 hours. I averaged half a hair over 13 mph, so I wasn\’t working especially hard. I also downed about 22 oz of electrolyte drink. I had my milk with chocolate whey within about 20 minutes of getting back home. I ate lunch within the next hour. When I kept feeling dizzy, I took a salt tablet, but it didn\’t seem to do any good. I ought to be doing my Core I exercises right now, but I think I\’d better skip it. In fact, I think I need to juggle around my off-bike exercise schedule to give me long-ride days off! I\’m considering evaluation by a sports cardiologist. This is really weird. I need to know whether it\’s something to be concerned about. The pressure is off? Maybe not.

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Boot Camp?

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Is cyclist training boot camp on two wheels? This seems to turn all I\’ve read about cyclist training on its head. \”Build the base\” comes up again and again in everything I\’ve read until now. The theory is that a cyclist must build a large, strong base of steady-paced rides at a moderate effort level before launching into the intense work. So now \”base training\” is to be, well, given the boot? Mind you, these guys seem to be taking about the full-time rider, the professional rider, who has much more time for training that the rest of us. Even after a break from the bike, they probably have a higher level of fitness than the day-to-day cyclist. But how about we recreational riders who want to improve? Especially after a spell of minimal riding, such as during Winter in a region where snow and ice preclude outdoor riding. Is it really wise of us to charge out of the gate full blast when we can finally ride outdoors again? Maybe not. Where I live I\’m able to ride outdoors year-round, and so can\’t speak from experience. Building up gradually merely seems like common sense to me. If nothing else, riding hard too soon after a break might cause such exhaustion/muscle soreness that riding would be miserable for the next few days. I don\’t think any of us really wants that. Be sensible. If something hurts, back off. Forget about \”no pain, no gain\”. This isn\’t Army boot camp.

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Short Long Again

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Short long again? Sounds puzzling, doesn\’t it? Yet again, my Sunday long ride turned out to be fairly short. After having had two short/easy days during the past week, and missing Friday altogether because I couldn\’t get awake in time, I thought that pushing for 50 miles, or even 40, would be a bit much. I settled for 37.5 miles There was quite a lot of overcast, something I don\’t mind as long as it doesn\’t rain. I don\’t get as hot when the sun isn\’t blazing down on me. It\’s also much easier on my eyes. As usual, I took along cut-up Clif Bars for ride food. This time I also took along some Peanut Butter Cracker Sandwiches, just to try something new. Their saltiness is good after the sweetness of Clif Bars. About 2.25 miles before the end, I tried shifting to an easy gear and doing some light spinning. I hoped it would keep me from getting post-ride orthostatic hypotension. Alas, it did not. For a nice lunch, post-ride or not, try this: broccoli, cut into small pieces (1 cup or so), lightly steamed; 1/2 of a 15 oz can mac n cheese; 3-4 black olives, sliced. Heat the mac n cheese; add freshly ground pepper (if desired); stir in the olives and broccoli. Enjoy! I hope next Sunday doesn\’t see a short long ride again. I really need to get moving.      

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Mercurial?

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Mercury, of Roman mythology, is often depicted as having wings on his heels. Wouldn\’t we all like to be as speedy? Or, perhaps you could say, mercurial? Bicycle messengers probably sometimes wish for winged wheels. I have yet to speak with a bicycle courier, but I wouldn\’t be surprised if the job is quite stressful. It might seem like a wonderful occupation for anyone who enjoys riding a bicycle. Getting paid to do something you love! And without the stress of the training load; attention to diet; travel; and racing that are the lot of the pro cyclist. But how much traffic do bicycle couriers have to dodge? I have a long way to go before I become truly comfortably riding alongside heavy traffic. In fact, my discomfort with pedaling beside moving motor vehicles has me doing all I can to avoid it! For that reason alone, I\’m not sure that being a bicycle courier is for  me. Riding alongside traffic isn\’t the only requirement for these messengers. Ability to use GPS devices? I, for one, am clueless. Do I really have the necessary stamina? And, as so often happens, they want prior experience. It\’s the old Catch-22. You need experience to get the job; but how can you get the experience if you can\’t get a job? Bicycle couriers must also go about their tasks in all kinds of weather. They don\’t get to take a break in rain, cold, or heat. Winged wheels could take the courier up, up, and away. Maybe we need balloon couriers? Until we have them, I guess bicycle couriers will have to wish they could be mercurial.

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Bike Friday

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Bike Friday sounds like what Robinson Crusoe\’s friend rides, doesn\’t it? Of course I\’ve heard of \”My good man Friday\”; but I\’ll have to read that book one of these days. So far I\’ve never gotten around to it. Actually, Bike Friday is a folding bicycle. If you have to fly a lot with your bike, this folding bike\’s  small (20-inch) wheels allow the bike to fit into a smaller case than a \”normal\” bicycle needs. According to The Complete Book of Long-Distance Cycling, a Bike Friday rides much like any other bicycle. It can be rigged for touring. It\’s even been spotted in Paris-Brest-Paris. If your living space is small, a folding bicycle should be easier to store. If you bicycle to work, wouldn\’t it be great to be able to fold your bicycle and carry it in with you? When you go grocery shopping, could you fold up the bike and stow it on the rack under the shopping cart? I can\’t guarantee any of that, but as we all love to say, TGIF!

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Arizona

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Arizona When I hear “Arizona”, I usually think of the Grand Canyon and deserts; a region so hot and arid that rain evaporates by the time it’s halfway down to the ground. Yes, that happens. We saw it more than once on our Summer road trips, and it’s called virga. A big bicycle ride in Arizona sounds to me like pedaling along in blistering heat and skin-parching dryness. No doubt that’s why Tour de Tuscon is in November, when temperatures are likely to range between about 50 and 73. For me that’s a good temperature range for a long ride; but November in Arizona is still apt to be very dry. I’d want to have a 500-oz Camel-Bak. A 100-oz reservoir might not last too long. Unfortunately 500 oz of water would be too much weight on my back. It might be too unwieldy as well. But aid stations are every 7-12 miles, which is lucky; so I’d be able to refill my 100-oz Camel-Bak reservoir often. I’m sure I would need to refill it often! My brother lived in Phoenix, AZ for 9-10 years. Several months after he moved there, I went out to visit. It was late July/early August; very hot and dry. I was never so thirsty in my life! BTW, Arizona is home to the Grand Canyon. If you have the chance to visit Grand Canyon, DON’T PASS IT UP!!

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