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Sweet Spot Training

BACK ISSUES, bicycling, Food /

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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Too Hot to Ride?

BACK ISSUES, bicycling, Food, Outdoors /

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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Dodge the Bullet

BACK ISSUES, bicycling, Food, Outdoors /

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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RAGBRAI with Diabetes

BACK ISSUES, bicycling, Food /

RAGBRAI with Diabetes 🩸 Can you do RAGBRAI with diabetes? I don’t see why not; although I’m sure it takes some extra planning and effort. Just look at Team Novo Nordisk! They all have Type-1 diabetes; and as pro cyclists, they do serious training. How does the recreational cyclist who has diabetes manage on-bike fueling? Does what you eat, and how much of it, depend on how hard you’re going?  Years of reading have taught me that, during exercise, you burn both fat and carbs; but whether you use a higher ratio of fat or carbs depends on the intensity. In recent weeks, my Garmin’s data show that most of my riding time is spent in my heart-rate zones 3 (steady/tempo) and 4 (brisk/lactate threshold). But must I ride in Zone 5 (max) to burn off lots of carbs? I can’t help but think of all the carbs along the RAGBRAI route; and doing RAGBRAI with diabetes must make eating hard. At every turn, there’s yummy pie; ice cream; pancake breakfasts; and so on. Just Count Calories? 🌮🍕🍪🍌 If weight loss through cycling is your main goal, focus primarily on burning calories; and worry less about fat vs carbs. Just count calories! For folks who have diabetes, it can be a lot more complicated. According to some accounts, lifestyle changes can reverse Type-2 diabetes; but not all are so lucky. Depending on the severity of the condition, these riders must constantly monitor glucose levels; and be on guard for signs that blood glucose is either rising too high, or dropping too low. I just count calories when it comes to ride food; and aim to finish a ride with a slight calorie deficit. After all, I’ve got 12 or so excess pounds to ride off! 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 RAGBRAI with Diabetes July 5, 2024 Happy Fourth!! July 4, 2024 Green Light July 3, 2024 Nervous Nellie July 2, 2024 Load More TRANSLATOR

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A-OK

BACK ISSUES, bicycling, Food /

A-OK 👍 The gut test went A-OK! I felt minimal discomfort at one point; but nothing like nausea. So I’d say it was a success. Today’s experiment brings up a good point: how long before a ride to eat; and what to eat. Get Fast! includes a discussion of this. What to eat; when; and how much, varies depending on the planned workout. Short and easy? You can chow down as you’re pulling on your cycling clothes. Long and hard? Eat a good meal three hours or so before riding, so your food can digest. About half an hour before starting, have a small snack, such as a fig bar or two. Another gut test in a few weeks will let me try having a larger meal than I did this morning; and we’ll see how that goes. It’ll be A-OK, I hope! Short and Easy? 😴 Was this morning’s ride short and easy? Depends on how you define it. I rode 19.60 miles; with a roll time of 1:44:42; and an average speed of  11.25 mph. On the surface, that looks pretty casual. It wasn’t exactly a beautiful ride, though, because the sky was overcast! Today I did pace work: three efforts of 6 minutes each, trying to hold to 15 mph or over; and 4 minutes between efforts. I was pretty tired by the last effort! But to develop a better pace, you need to gradually do longer and longer efforts; with shorter recovery times in between. Incidentally, I was passed by a paceline of about eight riders. They were flying; and made me feel mighty lame. 🐌 Tomorrow I’ll just ride; and the next day I plan to work on force-development exercises. I remember too well my participation in Tours de Cure on a course that included hills. I was always frustrated to discover that the training I did never was adequate for those climbs. If I ride RAGBRAI, I want to do better than that. Because this much is certain: RAGBRAI isn’t short and easy! 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 A-OK June 3, 2024 Gut Test June 2, 2024 Let’s Take Off! June 1, 2024 It’s Easier! May 31, 2024 Load More TRANSLATOR

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Gut Test

BACK ISSUES, bicycling, Food /

Gut Test 🌮 It’s time for a gut test! My usual pre-ride snack is a banana with a tablespoon or two of peanut butter; but I need to know how my stomach will react to riding right after a heavier — and stronger flavored — meal.  Video after video of RAGBRAI mentions all the food along the way: sweet corn dipped in melted butter; home-made ice cream; pork chops; and pie, pie, and yet more pie. (Ragpie, I always say! 😉) How will I manage if my gut is stuffed when I’ve got hills to climb? Hence the need for the gut test. I’ve got the gut test all lined up. Today I went to a nearby pizza restaurant; and got a take-out calzone. Those calzones are huge, and I cut mine in three; ate one piece; and put the rest in the fridge. Tomorrow I can eat another piece of calzone right before I ride. We’ll see how I feel when I’m pushing the pace. Moderation 😋 Dietary moderation during RAGBRAI won’t be easy with so many tantalizing offerings along the way. It would be very tempting to try all I can on the first day, to be sure I don’t miss anything; because how can I be sure of being able to return for subsequent RAGBRAIs? But I don’t need to stuff myself like that, or I’ll be miserable on the bike. My idea is to try one thing each day: Beekman’s Ice Cream the first day; Mr. Pork Chop the next; and so on. I can carry a piece of aluminum foil for wrapping that chop, because I’ve got an idea that it will be too big for me to eat all at once! I recently found an online RAGBRAI article that does address the issue of fueling during the ride. It says, pace your eating; you don’t want or need to be riding on an overloaded stomach. At the same time, riding all day burns lots of calories; and that means eating to keep going. It’ll be hard to draw the line between enough, and too much! 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 Gut Test June 2, 2024 Let’s Take Off! June 1, 2024 It’s Easier! May 31, 2024 Early Is Wise May 30, 2024 Load More TRANSLATOR

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Doubling Back

BACK ISSUES, bicycling, Food /

Doubling Back ➰ Doubling back isn’t my favorite way of putting in the miles; whether I’m on a road bike or a hybrid. But sometimes I have no choice. My usual route is blocked about 12-13 miles from home; and today I was gunning for 40 miles. As a complication, the pocket park that has some KYBOs was either hit by some terrific wind gusts yesterday; or was visited by vandals. Three of four KYBOs were down on the ground; and the fourth was locked. I’m lucky I didn’t need one so urgently that I couldn’t make it home first. Even with some doubling back, I didn’t manage to ride 40 miles, as I had planned. At about 21 miles, I felt very tired for a while; and wasn’t sure whether I was starting to get a bit dehydrated, or needed to eat more. I decided to go home; and my mileage wasn’t quite 34.  Hitting the Wall? 💥 Maybe I was hitting the wall. That can happen during long rides, especially if you don’t eat enough. But per my calculations, I ate 699 calories during this ride; and I burned 934. A deficit of 235 calories doesn’t seem excessive to me. But I had my recovery drink waiting for me at home. Chocolate! If I had frozen blueberries on hand, I would have blended some of them in. After a long or hard ride, replenishing your muscles is important; and protein powder is a big help. I don’t want to be hitting the wall; so next time I’ll eat slightly more. I’m learning how to manage miles and fueling; because if I get to do RAGBRAI, avoiding the bonk will be vital. 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 Doubling Back May 19, 2024 Hurricane Rehearsal? May 18, 2024 Still on Edge! May 17, 2024 Meteorologist May 16, 2024 Load More TRANSLATOR

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What Happened?

BACK ISSUES, bicycling, Food /

What Happened? 😯 What happened to Summer? Yesterday I was sure it had come; but this morning it was almost chilly! Has Summer taken off on an epic bike ride? It seems strange to have it be so hot — nearly 90 degrees! — for a few days; and then cool off again. So often, when it starts to get hot like that, it keeps on until Fall. It looks like tomorrow will be nice for riding, although probably windier than I would like. I’d better ride tomorrow, too; the outlook for the rest of the week is gloomy. Yes, I need to learn to deal with riding in the rain if I’m serious about doing RAGBRAI; but if there’s lightning, I’d rather not ride if I don’t have to. Of course there’s rain gear, such as this Alpha Cycle Gear suit; but during RAGBRAI it might be too hot for something like that. I guess I’ll work out something that’s a happy medium between getting soaked and smothering. On the other hand, it can get cold in the rain, even during hot weather! But right now I’m saying, what happened to Summer? Five Years? 🗓️ Incidentally, it’s some five years since I first learned about RAGBRAI. What happened to all that time? I didn’t really begin to consider tackling the event until recently. Last year, hand surgery and foot surgery cut into (no pun intended!) my riding. But as my foot healed after the bunion surgery, I rather quickly began to ride more and more; and retirement means I have much more time for riding.😊 So I’m trying to train up! I’m trying rice cakes (made from a recipe in Feed Zone Portables) again as ride food. I’m not so sure it’s a good idea to use protein bars all the time. The catch is, during RAGBRAI I won’t be able to cook! 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 What Happened? May 11, 2024 Make the Grade May 10, 2024 Forget the Calendar May 9, 2024 Disassembly May 8, 2024 Load More TRANSLATOR

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Keep It Neutral!

BACK ISSUES, bicycling, Food /

Keep It Neutral! ⚙️ C’mon, wrists; keep it neutral! Lately my right wrist keeps moving into a hyperextended position as I ride; and after about half an hour, my hand starts to feel numb. I don’t know why it’s only the right wrist that does that; but now I’ve got to pay more attention to that wrist. As I was about to start down the levee access ramp near home, my thumb was too numb to operate the lap button on my Garmin! So I’ve got to keep it neutral! I tried to work on my pace this morning. Outward-bound, I had a good tailwind; and 5 minutes of pushing for at least 15 mph was little problem. Coming back home, it was all I could do to push it to 12-13 mph for 25 seconds. I ended up working just to keep moving. This Is April? 🌷 This is April? The weather sure doesn’t feel like it. Last night the temperature dropped to the mid-fifties; unusual for us at this time of year. The wind was quite strong today, too: 15-16 mph, with gusts 25-28 mph! That didn’t stop me from trying a new electrolyte drink: Gatorade Zero. When I ride more than 12 miles or so, I need electrolyte drink, even if it’s freezing cold outdoors. Last Saturday I found Gatorade Zero Powder Packets at the salvage store (Glacier Freeze flavor); and decided to try it. Meh. It’s tolerable; but I’ve tried other electrolyte drinks that I liked better. But this is a good time to experiment if I’m considering next year’s RAGBRAI! It gives me plenty of time to try things out; and consider what I’ll need if I do get to tackle RAGBRAI. But oh, this crazy weather! This is April? 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 Keep It Neutral! April 22, 2024 Melting Point April 21, 2024 Bee in My Bonnet? April 20, 2024 Farsighted April 19, 2024 Load More TRANSLATOR

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Melting Point

BACK ISSUES, Food /

Melting Point 🫠 Now that the weather is warming up, I must keep the melting point of various ride foods in mind. Gatorade Bars, for instance. Gatorade Bars have a chocolate coating; and that gets half-melted in a hurry. Even on cold days, it can be quite a mess if the weather is sunny. If only I could carry a cooler along on my rides! This morning it was some 10 degrees cooler than it was yesterday; and I did such a short ride that I didn’t need to bother with ride food. Thus the melting point was of no concern today. But I don’t expect this cooler spell to last long. Soon it will stay at 80 degrees overnight! Slump? 😴 I feel like I’m in quite a slump, because I didn’t ride much at all today. I may as well have stayed in the sack all day!  But I can get going again tomorrow; and I could go out right now. Much of the rain seems to have missed us; and now the sun is trying to come out. But I already totaled up this past week’s mileage and time; and I don’t feel like re-doing it. There’s the slump again! I probably don’t have to worry about the melting point tomorrow. The predicted high temperature is about 72; yesterday morning’s LOW temperature! Cooler weather also means I can cook without getting too hot. This morning’s mini-ride was to pick up bananas and zucchini. My freezer is starting to get rather empty; and I want to make squashed sauce! 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 Melting Point April 21, 2024 Bee in My Bonnet? April 20, 2024 Farsighted April 19, 2024 Don’t Go to Sleep! April 18, 2024 Load More TRANSLATOR

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