SpokEasy

SpokEasy

Training

Dead Heat

BACK ISSUES, bicycling, equipment, Outdoors, Training /

Dead Heat? ♨️ I thought of “dead heat” when I rode today. It was already at least 2:00 pm when I went out; and it was 76 degrees. Just coming out of Winter, that’s quite warm; but it’s time I started doing rides in the hotter part of the day. I’ll need at least one such ride per week. Having the sun overhead makes it seem even hotter; and I’m used to riding early in the day, when the sun is lower in the sky. But during RAGBRAI, I’ll be riding more than 20; or 30; or even 40 miles most days. Luckily I won’t need to worry about getting caught up in the dead heat of a race; but I won’t be able to avoid riding in bright sunshine. And it could get very hot! So, I’m considering ways to take the edge off of the heat. Take the Edge Off 🔪 A cooling rag really does help take the edge off of the heat; and I definitely plan to take one to RAGBRAI. Or maybe even two! I can use one during the day’s ride; and one to drape over my head if it’s hot in my tent at night. I won’t want to be in a dead heat while trying to sleep! A fan would be nice; but a fan would be one more thing to 1) take up space — and add weight! —  in my luggage; and 2) another thing to keep charged up. So I’m looking for another way to keep cool. A cooling rag should at least take the edge 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 © 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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Stacks

BACK ISSUES, bicycling, Training /

Stacks 🥞 We’ve all got stacks of things in our lives; and wouldn’t it be nice if that could mean piles of ice cream! Unfortunately those stacks are usually much more mundane: a heap of laundry to be washed; and a big pile of dishes in the kitchen sink! I enjoy riding; and it’s a satisfaction to see those stacks of miles in my ride log. Sometimes I have to rein myself in a bit; and remember what they say about big miles. Steadily increasing the distance week after week, with no letup, can lead to burnout; or, worse, overuse injuries. Or, worst of all, loss of interest. Three out of the past four weeks, I’ve put in over 100 miles. In fact, this past week I rode almost 155 miles; and that was a big increase! I think it’s time to ease up for a week. Ease Up! 😌 It’s OK to ease up sometimes; this isn’t boot camp, after all. And sometimes, when you ease up for a while, you’ll come back even stronger! A break after riding stacks of miles lets your muscles recover; and also gives your mind a rest. It can also be a time to focus on other aspects of your training, such as resistance work for the arms and upper body. And don’t forget core work! Not that I never do such exercises except during lower-mileage  weeks; I have to keep them going as a regular thing. It looks like we’ll have nice weather all week. If I didn’t see that it would be wise to give myself a break, this would be a great time to put in stacks of miles!   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 Stacks April 13, 2025 Horning In? April 12, 2025 Trampoline? April 11, 2025 Jump Start April 10, 2025 Load More TRANSLATOR

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Jump Start

BACK ISSUES, bicycling, Training /

Jump Start 🌅 I’ll really need a jump start tomorrow morning if I’m to get in a 20-mile ride. Maybe a Power Crunch bar would help me get going? I’ve gotten my bike fitting set for 10:30 am tomorrow; and I’d rather put in the miles beforehand. If any changes are made, a long ride immediately afterwards isn’t the best idea. Not that 20 miles is all that long to me any more! But your body needs shorter rides for a few days to adapt to any tweaks to the bike. A jump start to the day will let me see the almost-full moon; and I won’t have to worry much about hurrying to get home. All the same, I plan to do some force work; I haven’t done any yet this week. Perhaps better, I can work at simulating a 7% grade. I need to be able to keep at that effort level for more than 12 seconds! Some of the RAGBRAI climbs will be that steep; and they might be long. RAGBRAI Climbs 🚵🏽  I’m very glad the RAGBRAI climbs this year are mostly pretty tame; but I still have to train for them. Unfortunately it’s tricky to gauge the effort level needed for effective hill simulation! It’s a good thing I have three months left to work on it. That’s about more than legs; it’s also about CV fitness, too. When I check my Garmin after a ride, I see that I’m spending less time in the upper heart-rate zones than I used to. I’m not sure whether that indicates improved fitness; or shows that I’m not working as hard as I was before now. Maybe it’s some of both. It might be a good idea to forget about speed per se for a bit; and concentrate on strength development. I’ll need it for those RAGBRAI climbs, after all. Now, how can I jump start improved “hill” training? 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 Jump Start April 10, 2025 Delays April 9, 2025 Visit the Tailor April 8, 2025 Ahead of Schedule April 7, 2025 Load More TRANSLATOR

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Delays

BACK ISSUES, bicycling, Training /

Delays 🙄 Delays are an aggravating part of life. Sometimes it’s stop signs and detours when you’re in a hurry; and sometimes it’s an unplanned rescheduling. The latter is the case with my bike fit. The bike shop called today. They said, the person who was supposed to do my bike fit, isn’t available at that time slot, after all. Now I have to wait for them to call me back so I can arrange for a new time slot. Delays, delays! But I can still ride while I wait for the bike fit. I must say, though, this week’s ride log looks like a taper! Taper? 🕯️ The taper, in this case, isn’t a candle. It’s an important part of training, whether your upcoming event is a big race; a century; or RAGBRAI. By all I’ve read, when there’s one week to go before event day, it’s too late to train. Tapering means reducing distance considerably for about a week prior to the event; but keeping some intensity going. RAGBRAI is several months away; but all the same, my log ride for this week looks like a taper. Monday, I rode 40+ miles; the next day, a little over 30 miles. Today, I did only 20.5; but actually, 20 miles is what I had in mind for most weekday rides. I keep thinking of this video about training for RAGBRAI, where it suggests doing back-to-back long rides (~6: 57); and see how you manage it. That’s what I’m working up to. I might not be quite ready for 40-mile rides two days in a row; but last May these rides were 20-22 miles. But I don’t need too many delays in ramping up my mileage. RAGBRAI is only about three months away! 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 Delays April 9, 2025 Visit the Tailor April 8, 2025 Ahead of Schedule April 7, 2025 Break from Videos April 6, 2025 Load More TRANSLATOR

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Visit the Tailor

BACK ISSUES, bicycling, equipment, Training /

Visit the Tailor 🪡 I’ve decided it’s time to visit the tailor, so to speak: with RAGBRAI on the horizon, I want a bike fit. That’s nothing like making my own cycling jacket, even if I could get that kind of fabric; so I need to see an expert. It’s important that your bicycle fits you; don’t force yourself to fit the bike. It won’t be my first bike fit. About 10 years ago, I had my first fitting; something called Specialized Body Geometry. Then, perhaps five years ago, I went for a re-fit. That time, the fitter used Retül. I was surprised when they lowered my saddle a bit; but they said I have good hip flexion; and that a slightly lower saddle would help me make better use of it. I feel very comfortable on my road bike; but when I’ll be riding an average of 58 miles every day; for seven days straight; I think it’s time to visit the tailor. Doing it now will give me ample time to adapt to any adjustments made. Adjustments 🚴🏿 So I’ve made an appointment for a bike fitting; and it means making some adjustments to my plan for this week’s riding. Sometimes I feel like I’m twisting myself into a pretzel! I was hoping to the visit the tailor tomorrow; with just an easy ride to and from the fitting. As it turns out, I got a slot for day after tomorrow. So I’ll do a ride tomorrow, maybe 20 miles or so; then make Thursday short and easy. Maybe some cadence drills would be in order; but when you’re training, it’s not wise to do long and/or hard rides too many days in a row. Today I rode 30.2 miles; and yesterday I made it to 40.4 miles. This morning I did three seven-minute long efforts to push the pace; and that with legs that were already a bit tired. I’d better give them a bit of a break before making further adjustments, i.e. more longer rides. Oh, well. It’s good training for RAGBRAI! 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 Visit the Tailor April 8, 2025 Ahead of Schedule April 7, 2025 Break from Videos April 6, 2025 It’s Down! April 5, 2025 Load More TRANSLATOR

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Ahead of Schedule

BACK ISSUES, bicycling, Outdoors, Training /

Ahead of Schedule 📋 It’s good to be ahead of schedule, whether it means a big project at work; or training for an event. So far I’m more than keeping up with the RAGBRAI training schedule. I’m certainly getting in the weekly mileage totals; and today, I finally broke 40 miles! It’s time I started doing more rides of that length. I want to stay ahead of schedule! On days when I do shorter rides, I need to work more on developing better speed. Today I ended up riding for about one hour in the rain. It wasn’t heavy enough for me to need rain gear; but did my bike get mucky! The weather also turned chilly last night. Have we got a broken Spring? Broken Spring? ⛓️‍💥 It seems like a broken Spring, all right. After some days of afternoons in the 80s, last night it dropped to the upper 50s. Tonight it’s supposed to fall to 52 degrees! I had to get out the leg warmers again; and go back to full-fingered gloves. And of course, my nose doesn’t like it! At least the weather is supposed to be clear for the next few days. That’s good for riding; I’m trying to stay ahead of schedule. It looks like this broken Spring will persist for a few more days; but clear weather is the main thing. Especially for Saturday morning. I hope I can get myself going in time for a moon-view 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 Ahead of Schedule April 7, 2025 Break from Videos April 6, 2025 It’s Down! April 5, 2025 RAGBRAI Grades April 4, 2025 Load More TRANSLATOR

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Getting Easier!

BACK ISSUES, bicycling, Food, Training /

Getting Easier! 😌 My weekday rides of approximately 20 miles are getting easier. Today’s ride seemed quite easy even though I was on the much heavier hybrid;  and I think that means it’s time to start working to increase the intensity of those rides. This morning the weather was bad; so I didn’t go out until early afternoon. Just before I got ready to ride, I checked the weather. The temperature was in the upper 60s; so I wore leg warmers. Over the ensuing two hours, the temperature rose by a good 10 degrees; and I was almost too warm by the end. I forgot to take into account that the sun was out full force. But at least the ride is getting easier! But I forgot to pack along a second bar; and had to fill out with GU-Gels. If not for that, I would have stayed out a little longer. So don’t forget to take extra ride food! Extra Ride Food 🍌 🌮 🍳 Extra ride food is a good idea. You never know when some unforeseen occurrence will keep you out longer than you planned; or you simply might be extra hungry that day. Even when your rides are getting easier, you need to have adequate fuel. Don’t risk bonking! According to what I’ve read, The Bonk can come on quite suddenly; one account said the rider felt great; then suddenly developed tunnel vision and was totally exhausted. Having extra ride food that you don’t eat is much better than that! 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 Getting Easier! March 31, 2025 What a Forecast! March 30, 2025 You’re a Brick! March 29, 2025 Storms Love Weekends? March 28, 2025 Load More TRANSLATOR

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What a Forecast!

BACK ISSUES, bicycling, Outdoors, Training /

What a Forecast! ⛈️ 🍃 What a forecast we’ve got for the upcoming week! I wish I had more rain gear. Tomorrow, showers and T-storms are likely; especially in the morning. There could be heavy rain; and even when the storms are past, the ground is liable to be wet. I’ll have to resign myself to getting a wet, muddy stripe up my back. It will probably be windy; with gusts up to 20 mph. Tuesday will be better; but the following two days are going to be windy; and more strong gusts are coming. What a forecast! All this crazy weather is complicating my RAGBRAI prep! Try Try Again 😓 I’m still working to get my Sunday ride up to 40 miles; but I haven’t quite made it yet. Well — try, try again! Today I rode out to the point where the levee bike path is closed. Then I doubled back; and went to the local park to ride some laps. It’s lucky I didn’t start my ride by doing those laps! When I arrived at the park, I saw that some kind of event had taken place. If I had been trying to ride ’round and ’round the park two hours earlier, I likely would have had to leave the park. Some people in those walk/run events tend to wander into the bike lane; and that’s hazardous to both them and the cyclists. It makes me feel nervous. But I did four laps. I had thought of doing five laps; but my legs were starting to tire; the wind was getting stronger; and I felt like I was running low on energy. Thus I decided to head home; and I thought that I can try, try again. I hope the weather cooperates; but gosh, what a forecast we’ve got! 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 a Forecast! March 30, 2025 You’re a Brick! March 29, 2025 Storms Love Weekends? March 28, 2025 No End? March 27, 2025 Load More TRANSLATOR

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No End?

BACK ISSUES, bicycling, Outdoors, Training /

No End? 🎬 Will there be no end to stormy weekend forecasts? Friday night and Saturday look especially wet; so it’s time to be sure the rain gear is ready! I’m debating whether to go to the salvage store tomorrow; and play it by ear for Saturday and Sunday. We could be getting T-storms by 10:00 am on Saturday. On the other hand, wind gusts tomorrow might reach 25 mph; and from the Southeast. That means a headwind on the way home. There’s no end to planning for weather! Even if I ride in the rain, though, I have to be sure I have adequate water with me. I don’t want to get parched! Parched 🌵 Getting parched isn’t wise; but it can happen. Today I didn’t ride until late morning; and I hadn’t drunk as much liquid as usual. The temperature was about 80; but after all, I intended to do a short, easy ride. So I didn’t use the Camel-Bak; and didn’t bother with electrolyte drink. I think I would have been better off with them; I felt persistently thirsty. After yesterday’s hard efforts, of course I was rather tired; and today’s experience reminds me: soon I must start taking rides in the heat of the day. Before long, the overnight low temperatures will hover around 80 degrees, anyway; but if I ride early I miss the blazing sunshine. Full sun is an important factor in RAGBRAI prep, so I learn how not to get parched. There’s no end to things to think of. That’s why it’s vital to start RAGBRAI prep early! 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 No End? March 27, 2025 Preppie? March 26, 2025 Team RWB March 25, 2025 Blank Again March 24, 2025 Load More TRANSLATOR

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Three H Club

BACK ISSUES, bicycling, Training /

Three H Club? ☘️ Three H club? Aren’t there supposed to be four? It’s a little different when it comes to RAGBRAI. There’s the distance, to begin with; and this event’s three H’s, so they say, are: heat 🥵; hills 😬; and humidity ♨️. Everyone can learn to ride; but there’s just riding around the neighborhood; and there’s doing RAGBRAI. In addition to the miles, we’ll all be in the Three H Club for a week. How will I fare? Well, I’ve got two of those H’s right here. Am I ahead of the game, then? Ahead of the Game? 🎲 Am I ahead of the game? It’s been unusually dry lately, but typically I have humidity, all year long; and I expect it won’t be long before the heat sets in. We’ve gotten heat advisories in March before now! Maybe I’d better get my cooling equipment ready. The hardest part of the Three H Club, for me, is going to be hills, as I’ve said so often. I hope my “hill training” is on the right track. In fact, I hope it has me ahead of the game! As I check the training schedule for RAGBRAI 2025, I see that I’m well ahead of the game as far as mileage goes. But I don’t need to let myself become complacent! If I do, it’s sure to catch up with me; and I’ll arrive at the big event underprepared. That’s not the way to approach RAGBRAI!  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 Three H Club March 20, 2025 What Is This? March 20, 2025 More or Longer? March 19, 2025 Switched My Plans? March 18, 2025 Load More TRANSLATOR

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