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Sweet Spot Training

Sweet Spot Training ? ? ? Sweet spot training certainly ought to appeal to me! My sweet tooth always has been all out of proportion to my size; and for all I know, the parallel to that is legs that want to go and go. What is this sweet spot? It’s not found in the candy shop; so where is it? I have to look to my bicycle computer for that. About seven years ago, I did a VO2 Max test; and worked out my heart-rate zones from the results. These zones are entered in my bike computer’s program; and I can see after a ride how much time I spent in each heart-rate zone. I spend a lot of my pedaling time in Zones 3 and 4; often mostly in Zone 4. That puts me in the sweet spot training zone! ? Too Much? ? But do I spend too much time there? On the one hand, if I want to extend my daily mileage, I need to increase my pace if I don’t want to spend hours a day on the bike. On the other hand, there is such a thing as diminishing returns; or even burnout. Nobody needs that! It might be helpful if I could consult an exercise physiologist: what’s the best training schedule for me if I want to work up to RAGBRAI 2025? Am I doing the right things to increase my force (aka strength)? In addition, how can I determine whether I’m burning more of fat or carbs on the bike? I know that, the greater the intensity, the more the body turns to carbs (aka glycogen) for fuel. But how do I avoid getting too much of carbs, and still get enough calories and protein? On-Bike Carbs ? I need on-bike carbs; that’s certain. The Athlete’s Guide to Diabetes goes into sports nutrition for diabetics in quite a lot of detail; and I admit that it’s a bit over my head. What I do get out of it is: people who have diabetes, and who practice sports, have to watch that their activities don’t cause their blood sugar to drop too low (yes, that’s LOW). It all sounds quite complicated; particularly for those who need to take insulin. So far, I don’t have diabetes; but I’m certainly flirting with it. I hope soon to find a doctor who can point me in the right direction for my on-bike fueling! 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.” 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 Sweet Spot Training July 16, 2024 In Similar Vein? July 15, 2024 Too Hot to Ride? July 13, 2024 Another Heat Wave July 12, 2024 Load More TRANSLATOR

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In Similar Vein?

BACK ISSUES, bicycling / CAL

In Similar Vein? ⇉ In similar vein to a river run dry, my brain won’t come up with fresh blog topics! Maybe it’s the constant heat; or perhaps I need to ride more vigorously to wake up my brain. Gotta ram through that writer’s block somehow! And is writer’s block analogous to saphenous insufficiency? Hold on a second — probably not. The vein isn’t blocked; but the blood isn’t flowing in the right direction. Well, in similar vein, my idea factory isn’t pushing things in the right direction! In fact, it seems to be taking a vacation. Another Procedure ? So I’ve got yet another procedure coming up. I’ll have to wear compression stockings (full-length!) for seven days afterward this mini-surgery; and I sure hate compression hosiery! In fact, I hate stockings of any kind. Luckily it will mean minimal time off from riding; and indeed, the doctor says I can ride the same day as the procedure. I hope I know very soon when it’s scheduled, so I can arrange transportation if needed. And after that, I hope I won’t need another procedure of any kind for a LONG time! I want to ride; not take on the rôle of permanent patient! For now, I want to continue working on extending my distances; but that’s a bit tricky when I want to get home before the day’s heat advisory kicks in; and lately, that’s almost every day! 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.” 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 In Similar Vein? July 15, 2024 Too Hot to Ride? July 13, 2024 Another Heat Wave July 12, 2024 Heat Drill July 11, 2024 Load More TRANSLATOR

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Too Hot to Ride?

BACK ISSUES, bicycling, Food, Outdoors / CAL

Too Hot to Ride? ? At what point is it too hot to ride? Are there days so warm, you’d rather be soaking in a tub; perhaps in an epsom salt bath to soothe sore muscles? It’s hard for me to say. I’ve lived all my life in a hot, humid climate; and I should be used to it. At present, I try to get going by 7:00 am, if not earlier, because we’ve been getting many heat advisories. Another one is lined up for tomorrow; and it goes into effect at 11:00 am. I’m thinking of aiming for 30 miles tomorrow; and that will have me out there for several hours. As long as I go early, it shouldn’t be too hot to ride; but my ride food quickly becomes a sticky mess in this weather! Heat and Ride Food ? Heat and ride food do not mix well. A favorite on-bike food of mine is the Gatorade Whey Protein Bar; but the chocolate coating is a half-melted sludge in a short time. I cut the bars into pieces prior to starting a ride; and as the heat’s effects become more pronounced, those pieces are apt to fall apart when I pick them up. RXBars are sturdier; but still get messy on hot rides. They’re somewhat tougher than I like for ride food, too. A big nuisance with heat and ride food is that the food sticks to the snack bag; and as I get to the last piece or two of Gatorade Bar (or whatever), it’s hard to get the food out. What about alternatives to protein bars, such as Epic Bites? I tried that; and they’re even tougher to chew than RXBars. On top of that, they make me too thirsty — even when it’s not too hot to ride. 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.” 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 Another Heat Wave July 12, 2024 Heat Drill July 11, 2024 Respite July 10, 2024 Dodge the Bullet July 9, 2024 Load More TRANSLATOR

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Another Heat Wave

BACK ISSUES, bicycling, Outdoors / CAL

Another Heat Wave ? Another heat wave is upon us. We’ve gotten two days of somewhat cooler weather; but tomorrow the blast furnace will be back. We’ve got to watch our internal gauges at these times; and be mindful of signs that we need water or electrolyte drink. Ride early in the day if possible; and if you’ve got a cooling towel, use it. No, that isn’t being a sissy! I’m glad tomorrow’s heat advisory doesn’t go into effect until 11:00 am. That gives me time for a trip to the salvage store! Even so, I’ll need to take two bottles of water along. Even better, one bottle of water; one of Propel or some such drink; and refill the water bottle at the store. In fact, with another heat wave moving in, maybe I should use the Camel-Bak! False Alarm? ? I think we had a false alarm today; at least, right here in my neighborhood. Several hours ago, the weather site posted a flash flood warning; and I don’t believe it’s rained a drop! I guess somebody else got the downpour. If you start to feel weird while bicycling, how do you know whether it’s a false alarm; or something more serious? Ease up your efforts; have a bite to eat; and take a drink of water and/or your Propel. If you don’t feel better in a minute or two, you might better stop a while. In the shade, if possible. When you feel better, carry on. I guess that’s why RAGBRAI pass-through towns are fairly close together; and by all accounts, there are plenty of folks along the route, ready to spray water on the riders! Riders can stop in pass-through towns and find some shade; refill their hydration systems; and have a snack. RAGBRAI 2024 begins a week from tomorrow; and I sure hope Iowa doesn’t get a heat wave like they did for last year’s RAGBRAI. Especially as this year’s route is said to be the hilliest ever! 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.” 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 Another Heat Wave July 12, 2024 Heat Drill July 11, 2024 Respite July 10, 2024 Dodge the Bullet July 9, 2024 Load More TRANSLATOR

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Heat Drill

BACK ISSUES, bicycling, Outdoors, Uncategorized / CAL

Heat Drill? ? I got a bit of a heat drill today. The only way I’ll develop any conditioning is if I look hot rides in the eye! But more than anything, I wanted to get outdoors and get moving. This morning I had a doctor’s appointment, and I didn’t want to arrive there hot; sweaty; and stinking. So I didn’t ride beforehand; and by the time I got back home afterwards, the sky was starting to look threatening. And in fact, it did rain. By mid-afternoon the rain seemed to be over for the time being; and I was getting antsy from sitting around indoors. The heat index was only 94 degrees, far lower than it was a few days ago. There was still a good bit of cloud cover to help keep things cooler; so I kitted up; grabbed my cooling rag; and took off for a short heat drill. Stay Hydrated! ? Naturally I need to stay hydrated; even on a very short ride. It’s cooler today than it was two or three days ago; but still hot. Thus I had my Camel-Bak along for the ride. (Query: why isn’t that thing called a PIGGY-Bak? That’s what it does, after all; it rides piggy-back!) I decided I could skip the electrolyte drink for this jaunt; but I must be sure to take some along tomorrow. I’m thinking of shooting for 18-20 miles; and I’ve got to stay hydrated. Depending on what the weather does, I might get my hydration direct from the sky! I kept the ride short this afternoon, because it looked like it might storm again; and I also wanted to detour to the store. ?? And with the hottest part of the year still to come, I’m sure I’ll have more opportunities for the heat drill! 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.” 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 Heat Drill July 11, 2024 Respite July 10, 2024 Dodge the Bullet July 9, 2024 Shoo In July 8, 2024 Load More TRANSLATOR

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Respite

BACK ISSUES, bicycling, Outdoors / CAL

Respite ?‍? Wonder of wonders, we got some respite from the heat today. That was good, because I sure can’t take along a Lasko on my bicycle rides! I went out a little later than usual this morning; and there was quite a lot of cloud cover. In fact, some of those clouds looked rather threatening; and I half-expected to run into rain. Luckily, the rain held off until afternoon. My legs felt much better than they did yesterday; and I extended my ride to 20.2 miles ? I tried to maintain a steady pace; and today I wore my new cycling shoes. I discovered that I still need protection in some spots; after 11 miles, my foot started to flare up! It was good to get back home and get some respite. Over time, I suppose the shoes’ uppers will stretch; then they’ll fit better. Tomorrow? ?️ I hope the rain and T-storms keep their distance until at least noon tomorrow. If only a bell could drive them away! In fact, when I was a kid, I was reading a book about weather. Long ago — the Middle Ages, I think it was — monks would ring church bells hoping to drive away the storms! Steeples often were the highest point around; and we know where lightning is most apt to hit. Those poor monks were in danger of being zapped! Alas, the forecast for tomorrow predicts showers and T-storms from 7 am onwards; and I have a doctor’s appointment at 8:30! Maybe I can go for a ride if I can drag myself out of bed at 4:30 am. Or, I might have to content myself with an indoor “ride”. It looks liked Friday will be better; and then I can work for another 20-miler. 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.” 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 Respite July 10, 2024 Dodge the Bullet July 9, 2024 Shoo In July 8, 2024 Off the Hook July 7, 2024 Load More TRANSLATOR

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Dodge the Bullet

BACK ISSUES, bicycling, Food, Outdoors / CAL

Dodge the Bullet ⁍ It sure feels good to dodge the bullet. We didn’t have any trouble from Beryl; and I’m glad I didn’t make a frantic run out of town. To be honest, I didn’t feel like going anywhere! Who knows what the rest of hurricane season might bring, though. That’s always the big worry; so I’ll be relieved to see hurricane season end. Cyclists, along with everybody who works or exercises outdoors, have to dodge the bullet in another respect. We have to keep dehydration at bay; and Nuun Sport Electrolyte Tablets are one weapon in our arsenal. These tablets provide magnesium; sodium; chloride; and potassium. Available in Tri-Berry (shown); and other refreshing flavors. My Arsenal ?️ My arsenal against dehydration is constantly changing. When I visit the salvage store, I watch both for old favorites; and new things to try. I’ve used Propel; Gatorade Zero; and others. In this humid climate, powder packets have a big advantage: they keep moisture out until I open a packet just prior to use. A tube of electrolyte tablets can’t do that, once I break the seal. Of course my arsenal includes a Camel-Bak for water; and assorted protein/energy bars. Keeping hydrated is vital; but avoiding the bonk is almost as important. I constantly experiment with different things; and sometimes I wish I had more options than endless energy bars — all the more so, now that I’m doing longer weekday rides! 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.” 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 Dodge the Bullet July 9, 2024 Shoo In July 8, 2024 Off the Hook July 7, 2024 RAGBRAI Equipment July 6, 2024 Load More TRANSLATOR

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Shoo In

BACK ISSUES, bicycling, equipment / CAL

Shoo In? ? It would be great if every new shoe were a shoo in! But that doesn’t always happen; and we have to work through the tight-new-shoes spell that often comes with new footwear. We hope that this doesn’t result in blisters; but if it does, Orajel 3X helps relieve the pain. I hope that I won’t need any such measures; I’m going to start using the new shoes I bought not long before my bunion surgery. They weren’t exactly a shoo in: when I bought them, the bunion made them painful to wear. I reasoned that I would be able to tolerate the shoes once my foot was fully recovered after the surgery. That sure took a long time! For weeks, I didn’t even try them on. But today I tried again; and I can wear them without too much discomfort. In the Nick ⏱️ Being able to tolerate those new cycling shoes has come in the nick of time. For about a week, my left foot has been coming unclipped on its own; and today, for the last few miles, I couldn’t get it to clip in at all. I figured I needed new cleats; and I hope the pedals themselves aren’t worn out. They’re about 12 years old; so that’s not impossible. Then I looked at the shoe soles. The left one is starting to come to pieces! That shouldn’t be a surprise, as those cycling shoes must be at least three years old. So I wore the new pair indoors for a while; and they feel much better than they used to. Maybe now they’ll be a shoo in. 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.” 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 Shoo In July 8, 2024 Off the Hook July 7, 2024 RAGBRAI Equipment July 6, 2024 RAGBRAI with Diabetes July 5, 2024 Load More TRANSLATOR

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Off the Hook

BACK ISSUES, bicycling, Outdoors / CAL

Off the Hook ? We seem to be off the hook as far as Beryl goes. If only I could read the weather well enough to tell what else might be coming! Our heat wave continues, with afternoon heat indices of 100-plus degrees. I’m glad I can ride early in the day, because this intense heat sets in by 10 am! I hope the heat doesn’t force me to cut back too much on my cycling. I’m working to add a few miles to my daily rides; and would rather keep at it. I’m using my cooling towel; and it certainly helps. I don’t know how I managed without it. But not many weeks ago, the heat wasn’t this bad. Of course there’s the matter of keeping hydrated. The heat means I need to drink more; and unless I’m riding very slowly, it’s almost impossible to breathe through my nose. That only makes me thirsty faster. But Keep Watching ? But let’s keep watching the tropics! Hurricane season is far from over; and we can’t let our guard down. Just because we’re off the hook this time doesn’t mean we’ll get off easy next time! Getting back to the heat, maybe I should try a “brim“? My reservations about this item is, how much wind does it catch? My helmet has a visor, anyway; and I think after all I’ll stick with that. My thought now is, keep riding; but keep watching the heat! 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.” 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 Off the Hook July 7, 2024 RAGBRAI Equipment July 6, 2024 RAGBRAI with Diabetes July 5, 2024 Happy Fourth!! July 4, 2024 Load More TRANSLATOR

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RAGBRAI Equipment

BACK ISSUES, bicycling, equipment, Outdoors / CAL

RAGBRAI Equipment 🔮 When it comes to RAGBRAI equipment, I wish I had a crystal ball to tell me exactly what I’ll need. Packing too much isn’t good; but neither do you want to omit something that you really need. Take along a tent? That depends. If you use, say, Pork Belly Ventures, you don’t need to lug one along. If I ride RAGBRAI next year, that’s what I plan to do. Especially as a first-timer (“virgin”, as RAGBRAI newbies are called), I don’t want to have the hassle of setting up a camp each night. What other RAGBRAI equipment is there? Plenty, as I’ve been finding out! Charger blocks, for one thing. There are many available; and I don’t know one from the other. 🙄 Packing Your Bag 🎒 OK, so your’re packing your bag for RAGBRAI. What all to take? Let’s suppose you’re using a charter service, and don’t need to pack a tent. But what else? Some items are easy to forget, because we use them daily without a thought; and they’re always there (for example, shampoo). There are things that are easy to forget because we don’t need them in day-to-day at-home life; and we don’t think about them! That’s why a packing list is so important. And don’t forget to check it twice! Last year’s RAGBARI was unusually hot; but the event a year or two previously saw cooler-than-usual temperatures. Some nights got down into the 50s! So you’ll likely want a sleeping bag. But suppose it does get as hot as RAGBRAI L? A personal fan or cooling towel helps to keep your body temperature down a bit. What else? There are too many items to list here; but I’d say that keeping comfortable is high on the list. When packing your bag, don’t forget that! L 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.” ABOUT ME © 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 ✍🏻 Facebook Twitter Youtube INTERPRETER

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