I like to ride my bicycle - for long distances. I have earned the California Triple Crown and finished the Furnace Creek 508. My goals include qualifying for RAAM and ...(read the blog to find out).
"The bicycle has a soul. If you are able to love it as it deserves, it will give you emotions you will never forget."
Mario Cipolini
"Nothing compares to the simple pleasure of a bike ride."
John F. Kennedy
"The important decisions in my life I make while out riding my bike."
Former Italian Prime Minister Romano Prodi
"Pain is temporary, quitting lasts forever.” Lance Armstrong
Monday, January 30, 2006
She is not peddling!
Joanne and I offend hear "She is not peddling!" from some good-natured observer when we ride our tandem. Today, thanks to a posting from Joe DeLory on the Tandem@Hobbs tandem mailing list, we have the perfect reply...
The best reply to the "she's not peddling" remark came from my daughter when she was about ten. Some one in a truck pulled alongside and made the comment in a joking, friendly manner. Angie looked at them then replied, "Well neither are you!"
Today, I worked out at the gym with Martin and then did a 50 minute Spinning Class. I tried to get my heart rate up, but could not. I must be tired.
Sunday, January 29, 2006
This is Not a Summer Sunday!
Joanne was the ride leader for the Salem Bicycle Club ride this morning. Figures. The weather was worst than yesterday. It was raining when we woke up, raining while we ate breakfast, raining while we dressed for the ride, and raining when rode saddled up. The rain continued for the rest of the ride.
But again, the rain was not the worst of it. The wind was. Returning on Cordon Rd, we were down to 10 miles an hour on the tandem.
We finished with 44 miles, a 13.5 miles per hour average and 988 feet of elevation gain.
Training Update - Week Four
I did well this week. Total mileage for the week was 194 miles which exceeded the goal of 190 miles. However, my long ride fell short of the 110 mile goal. My average speed was lower than I had hoped, but the wind had something to do with that. Also, I am not doing the elevation gain that I should be. The Death Valley Double Southern route has 8,000 feet of gain in 200 miles. As such, I such be doing 4000 feet (or more) of gain on my long rides.
Next week, my long ride is extended to 140 miles, and if the weather cooperates, is obtainable. But we will have to wait and see. The current forecast for Saturday is "Rain likely. Highs 45 to 50." If I meet my weekly mileage goal, it will be my fist 200 mile week since last summer.
Saturday, January 28, 2006
Saturday Century #4
Yet another rainy long ride. Due to the weather forecast (Rain. 100% chance. Highs around 50. Southwest wind 15 to 20 mph.), Joanne and I decided to ride our yellow Meridian tandem equipped with yellow fenders. It was not raining when we left our house at 8:00 am. We made it past Marquam and were almost to Scotts Mills before the rain began. It would be with us for the rest of the morning.
The rain was bad, but not as bad as the wind. Our route included 50 miles of head wind. Head wind that brought us down to 13 miles per hour on Meridian road. Joanne and I had fun comparing today's wind with wind we have faced in the pass. There was the wind on Cascade Hwy that made us walk our bikes. Then there was the wind that Keith Lippy and I rode into on 62nd Ave. It was so strong we could only do 6 miles and hour against it. Someday, Joanne and I will remember today's epic wind.
There not many restrooms the Willamette Valley. It came to pass that we needed one. But there was none to be found. We stopped at the Marion Store, but there was the "No Public Restrooms" sign. OK, but are there any private restrooms?
So, we started to look for bushes. Bear in mind that we were riding in the flat farmland of the Willamette Valley. There are lots of fields and lots of farm houses, but not that many bushes. Finally, I notice some we passed Libby Lane. I called out that we would be doing a u-turn, and in a hopeful voice, Joanne said "Bushes?".
The ride ended up being 102 miles long and we finished with a 14.5 mile per hour average and we gained 1744 feet of elevation. It was a long, tiring ride.
Wednesday, January 25, 2006
Mid-Week Update
On Monday, Martin and I worked out at the gym. Before lifting, I managed to do some intervals on the stairclimber. Afterward, the leg press was very hard.
On Tuesday, I joined the group from Scott's Cycling and we headed north. But Windsor Inland Road was flooded. This prevented the group to follow the regular route. We had to turn around and find another route, but the group was confused and without directions. We were a bike ride in search of a route.
Tonight, we did a slow recovery ride north of Keizer. It rained on us tonight. The roads were very wet and it was getting cold. But the rained stopped and we finished dry.
So far this week, I have 47 miles in. The goal was 50 and I will not make it. Tomorrow, I will work out with Martin at the gym and then do some intervals on the trainer or the spinner at the gym.
Sunday, January 22, 2006
Saturday Century #3
Mark Janeba joined me for the third Saturday Century. As the first two had been mostly flat, I wanted to increase the amount of hills on the route, so we headed off to Kings Valley. The route was just over 100 miles and over 3300 feet of elevation gain. But the real story of Saturday's ride was the rain. The day started dry, but that lasted only 1/4 mile or so. Then it started to sprinkle on us. Not to worry, the sprinkle turned into a mist, then a shower or two and finally a full fledge rain. We road most of the day in the rain, but we were dressed for it and it was not a problem.
At one point, we were in a line of cars waiting for a train to finish crossing the road. It was a very long train moving very slowly. Mark and I were leaning against our bikes watching the train slowly pass. The vehicle in front of us was a Ford explorer. After a five minute wait or so, the driver of the Explorer asked us if we wanted to get out of the rain. As we were dripping wet already, we politely declined the kind offer.
I finished the ride with a 15.2 miles per hour average. This is higher than the first two Saturday Centuries, and this route had the most elevation of the three.
On Sunday, I was supposed to do a recovery ride, but I worked somewhat harder than a true recovery ride should be ridden. As such, I am very tired tonight and I expect I will sleep very well tonight.
Training Update - Week Three
The goal was 180 miles this week. I rode 14 on Tuesday, 22 on Wednesday, 100 on Saturday and 45 today for a total of 181 for the week. In addition, I lifted on Monday and did cardio on Thursday. As such, I am very pleased with my effort this week.
Next week, the goal is 190 miles. Midweek, I am to ride 50 miles and a 110 mile long ride on Saturday. I do not expect to be able to ride meet the midweek goal, but the long ride will not be a problem.
Monday, January 16, 2006
A Short Story
Several years ago, we were returning to our home in Salem, Or. from a 120 mile ride where we climbed McKenzie Pass for lunch in Sisters, then climb the pass back to our car. There were three of us. My wife Joanne and I rode our Meridian tandem and Terry rode his prized Colnago. The bikes were on the top of our '95 Subrau Outback. We were passing through Springfield on a four land highway with turn lane traveling at fifty miles per hour or so. As we approached an intersection, an oncoming car turned in front of us.
I slammed on the brakes and turned the steering wheel to the right. My first thought was that there was no way we could avoid the collision. I could feel the ABS pumping the brakes and slowing us. I heard my wife scream. I watched as the car passed by without hitting us. My joy was short lived as we were now heading toward the corner of the intersection and the light poles. But, we came to a stop short of the any collision. It was now very quiet, except for the pounding of my heart. It was hard to believe that we had not hit anything. After a brief moment, my thoughts turned to the bikes. I jumped out of the car and checked on them. They were fine; it would appear that they did not even know the peril that they had been in.
I know that the bikes had been securely mounted to the roof rack. I do not know if the bikes would have been so securely mounted inside a van.
Training Update - Week Two
Even though I was sick for much of the week, I did get in some miles. The training goal was 160 miles - 30 midweek, 80 Saturday and 40 Sunday. I missed the midweek miles, but made some of them up during the weekend. In addition, I made it to the gym on Monday for some lifting.
Next week (week three), the goal is 180 miles. The addition miles come on the weekend. Also, as last week century was flat, I need to move into the hills. Possibilities include a route to Kings Valley.
Sunny Sunday!
Yes, it is true, the sun came out yesterday on our recovery ride with the Salem Bicycle Club. It has been a long time since I saw sunshine on the green fields of the Willamette Valley. Very nice.
In addition, (this makes me almost giddy) the daffodil's are sprouting. Spring can not be far away.
Today's ride was an easy route to Silverton and back. The terrain was flat and the pace was easy. We were somewhat sore from yesterday's century, but nothing to write home about.
HAC4 Analysis
Elevation according to MotionBased.com
Elevation according to Garmin Mapsource
Sunday, January 15, 2006
Second Century is of the Year is Done!
Joanne and I rode 98.93 miles with an average of 14.9 miles per hour. We picked a flat route as I am coming off an illness. Hills seems a bit out of reach. We left the house at 8:00 am and headed north to St. Paul. On the way, I did a couple of intervals, putting my heart rate up above 160 for several minutes and then slowing to recover. It was fun.
After St. Paul, had lunch in Mt. Angel, then came back through Salem and stopped for pie at Taylor's in Independence. At 85 miles into a ride, Marionberry Pie tastes so great!
The weather was much nicer than last week. The skies were cloudy and we had two very short showers that almost got us wet.
Along the way, we saw a total of nine other cyclists (we saw none last week). It would appear that others were getting some quality training in.
Once we got on the road, we decided to stop for lunch at Mt. Angel. So we pulled up to Savannah's Cafe and Bakery at 11:00 am. Nico is very nice, but was having some difficulties. First, his only pen ran out of ink, then the cash register gave him some trouble (it was out of paper but he did not know it) and he was working alone as it got busier and busier. Poor Nico, but the sandwiches were very, very good. Too bad the heat in the building was on low; we were a bit cold sitting in our wet jerseys.
On a different note, we had a dog incident. On May Road, east of Mt. Angel, Joanne and I were side by side when a German Sheppard came running out on the road from a house on our left. I came out silently. I caught a glimpse of him and yelled a warning "Dog! Sprint!". However, he did not chase us. It are the silent dogs that are the scary ones. They give no warning that they are about to attack you. You know when a baking dog is coming.
Also, leaving Salem on Highway 22, I had my first flat in a long time - perhaps as long as six months. I found a small piece of glass that created a hole in my tube. At least it was not raining when I fixed it.
But, all in all it was a good ride. I was not completely bonked at the end. I went down to the local bike shop and they accused me of being especially cranky.
Here is my HAC4 analysis for the ride.
Thursday, January 12, 2006
Illness brings Stillness!
I have been very sick the last two days, which has put a hold on my training schedule. I did not ride on Wednesday night, nor did I go to the gym tonight. I now think that I can go to work tomorrow, and perhaps, just maybe, I will be able to ride on Saturday.
What have I been missing? This:
Tuesday, January 10, 2006
Looks Like a Rain Year
Today is January 10 and the month-to-date precipitation is 4.00". The average for the first ten days in January is 1.71" and last year we had only 0.60". And the forecast for the rest of the week through Sunday is Rain!.
Perhaps it is the rain that has allowed me to catch a cold. I have been ill for two weeks now. I took two days off of work last week but felt good enough to ride on Saturday and Sunday, but the cold came back and I took most of today off.
I feel better after several hours sleeping this afternoon, so I think I can make it into work tomorrow. The question is can I ride tomorrow night? It is a slow paced ride but the weather (think rain) may cause me to skip it. We will see.
Sunday, January 08, 2006
Sunday Recovery Ride
After yesterday's long ride, it was time for a recovery ride today. Joanne and I rode 22 miles with an average of just 12 miles per hour. My average heart rate for the 1 hour 48 minute ride was a low 109. I had fun, but my knees, especially my left knee, is sore from yesterday's ride.
Map
Ride Analysis
Training Update - Week One
The goal for the week was 190 miles - 50 during the week, an 90 mile long ride and a 20 mile recovery ride. I fell short. My total for the week was 142 miles. During the week, I rode only 23 miles as I was ill on Thursday and Friday. My long ride was 97 miles and my recovery ride was 22 miles long. Considering my illness, I feel I had a good week. My body feels ok, with the exception my knees. They are sore after yesterday's ride. I hope that they feel better soon.
Next week, the goal is another 160 miles - 30 miles during the week, an 80 mile long ride and then a 40 mile longer recovery ride. My schedule for next week calls:
Monday: weights at the gym
Tuesday: cycling (fast paced) or cardio at the gym
Wednesday: cycling (easy pace)
Thursday: weights at the gym
Friday: rest day
Saturday: cycling - long ride
Sunday: cycling - recovery ride
The above train plan is my own developed with the benefit of my experience and the wisdom of others who have shared what works for them. However, I am considering hiring the services of a endurance cycling coach. I am meeting with her next week.
Our First Century of the Year
Yesterday, Joanne and I finished our first century of the year, a ride to Brownsville and back. We left the house at 8:00 am and soon realized that the prediction of a 10 mph south wind was incorrect. It was much stronger that than. Leaving Salem, we could ride flat roads through Marion on the way to Jefferson, or take hilly Parrish Gap Rd. We chose the hills in an attempt to avoid the wind. We did not realized how successful we were until we passed Jefferson and Scravel Hill. Now, in the flats of the Willamette Valley, the south wind forced us to slow to 11-12 mph.
It took us four hours to ride the 47 miles to Brownsville, without taking a rest break. The wind was fierce, it was tough, and it was relentless. And, as we approached Brownsville, the wind became stronger. We suffered. Oh, by way, it was also raining. None the less, we made it perhaps only because we knew it would be a tail wind all of the way home.
After a nice lunch at The Corner Cafe, we headed north and our hard work was rewarded with a strong tail wind. We flew down the road at 23 mph until we reached Scravel Hill. There, the front must have passed us because the wind died down and we had to pedal the rest of the way back to Salem without the help from the wind. We arrived home at 3:45 pm very tired and a bit sore. A long soak in the spa refreshed us.
Map of the route
Download from my HAC4
Thursday, January 05, 2006
Let's go for a ride, she said.
"The 2005 trip was a celebration of her 70th birthday. She wanted to top her 3,400-mile journey from 2003. And she did." The Billings Gazette
Wednesday, January 04, 2006
Everytime I whine about the rain, I come upon people like this guy. When I read the article, the local weather was
First Ride of the Year
Tonight, Joanne and Robert joined me for my first bicycle ride of the year. The rain stopped for a day so I motivated myself to get out on my bike. We rode north from Keizer and did a short route throght Windsor Inland. Total miles was just 22.68 and at a very easy pace (my average heart rate was just 111 bpm). We were not the only cyclists out. We met an oncoming rider on Brooklake Rd.
I intended to ride yesterday, but it was raining very hard on my way home from work and this caused me to reconside my plans. I went to the warm and dry gym instead and did 35 minutes on the stair climber. On Monday, Martin and I lifted and it was a hard session.
Tomorrow, I plan on working out with Martin and then riding with the group from Scott's.
Tuesday, January 03, 2006
Monday, January 02, 2006
Tandem and Hills
Do tandems go up hills slower?
Well, yes and no. One would think that having two people on one bike would make for faster assents. But many people find that tandems are slower on the hills. Why is this? My response is that the speed of an ascending tandem has much to do with the strength of the riders and that the speed is related to the strength of the weaker rider more than the strength of the stronger rider. Also, I can not over emphasize the value of teamwork. In my experience, I have chased Dave and Shirlee Clark up hills watching them drop me and my single. And, Joanne and I have passed many singles while we suffered up hills. It all depends on training, and teamwork.
None the less, this was posted on the tandem mailing list recently...
Hill Haters Anonymous
Twelve Steep Program
1. I am powerless before hills.
2. I believe in my granny gear.
3. I give myself to hills.
4. I know I am weak.
5. I admit I have fallen before hills.
6. I will stretch.
7. I will train.
8. I will list hills.
9. I will train on hills.
10. I accept some hills will beat me.
11. I will become one with hills.
12. I will help others overcome hills.
Sunday, January 01, 2006
Is it Time to Train Already?
Yes, it is. In just 9 weeks is my first big ride of the season, the Spring Death Valley Double. Yes, I have done this ride before, but with a ride of this distance, you must train!
So, I have developed a training schedule (thanks to About.com).
The trouble is that I'm have a bit of a bug. I have not ridden either today or yesterday. I do have tomorrow off, but I do not know if I will be able to get on the bike. Hopefully, I will feel better by Saturday (when I am suppose to ride 80 miles according to the training schedule).
My 2005 Long Rides
| Date | Ride | Distance | Average | Elevation |
|---|---|---|---|---|
| 1/22/05 | PC - Brownsville | 101.93 | 15.3 | 2881 |
| 1/29/05 | PC - Kings Valley | 106.00 | 13.9 | 4883 |
| 2/9/05 | PC - Silver Creek Falls | 100.93 | 13.0 | 7747 |
| 2/19/05 | PC - South Salem Hills | 95.61 | 13.9 | 5576 |
| 3/5/05 | Death Valley Double | 196.18 | 14.6 | 7180 |
| 3/20/05 | PC - Condon | 104.81 | 12.8 | 6831 |
| 4/16/05 | Mullholland Double | 105.12 | 13.0 | 8376 |
| 5/7/05 | Ride Around Clark County | 100.94 | 15.8 | 5676 |
| 5/14/05 | Central Coast Double | 163.68 | 13.1 | ? |
| 5/21/05 | Davis Double | 197.81 | 15.5 | ? |
| 6/25/05 | Mountain Lakes Challenge | 98.17 | 13.9 | 6890 |
| 7/9/05 | PC - Silver Creek Falls | 94.35 | 15.0 | 3990 |
| 7/17/05 | PC - Forest Grove | 121.82 | 14.7 | 3389 |
| 8/7/05 | Mt. Shasta Century | 106.75 | 11.1 | 10910 |
| 8/14/05 | Torture 10,000 | 114.14 | 12.8 | 10062 |
| 8/20/05 | ABC Ride | 90.29 | 16.1 | 1786 |
| 8/21/05 | Yaqunia Head Lighthouse | 101.78 | 15.7 | 3041 |
| 9/4/05 | DALMAC Day 4 | 108.23 | 16.7 | 3677 |
| 9/17/05 | Knoxville Double | 203.69 | 14.8 | 11450 |
| 10/1/05 | Pre-Peach | 95.13 | 15.0 | 1775 |
| 10/8/05 | McKenzie Pass | 97.72 | 14.5 | 6670 |
| 10/15/05 | Harvest Century | 110.27 | 16.7 | 4514 |
| 10/29/05 | Death Valley Double | 196.9 | 14.8 | 8770 |
| 11/12/05 | PC - Dever Connor | 91.27 | 15.1 | 930 |
| 11/26/05 | PC - Around Salem | 96.8 | 14.7 | ? |
| 12/4/05 | PC - Around Salem | 102.01 | 15.6 | 2220 |
I am using the UMCA's definition of a long ride, that being 90 miles or more. So, the total distace for my long rides is 3,093.33 for 26 rides.
I finished 4 of 7 double centuries - Death Valley Spring, Davis Double, Knoxville Double, and Death Valley Fall. In 2004, I finished 7 of 8 doubles, but I attemtped some more difficult rides this year. I did not finish Mullholland Double, Devil Mountain or Central Coast. These were just outside of my ability this year. I have something to work on for the future.
Also, I should point out that my fastest rides, DALMAC Day 4 and the Harvest Century were done on our tandem with Joanne stoking.