Getting Ready for Bike Camping 

Why not integrate fitness into a lifestyle?  If you are going to camp backpack or bike instead of driving. I purchased a Burly trailer for my bike for camping, and it is time to use it.  No excuses.  Time to hit the road with it.  No more lollygagging.

I thought that the trailer would be easier than having a bunch of overloaded  panniers on my bike. Since I’m going camping next week with my son-in-law  I decided to go on a training ride tonight.  I will take another one or two rides with it before we leave next Monday.  Next week is my spring break.

 I read a bunch of books about people who rode cross-country and a good number of them used a trailer. I figured if they could do it so could I, and then I found some people online that were traveling across whole continents that had the very  same trailer. The trailer was also cheaper than new panniers as well as more racks, and I think they have less balance issues.

 I’ve been on a couple of errands with the trailer but nothing over maybe a quarter of a mile. The trailer was attached to my wife’s Diamondback comfort bike,  and I would go to the store and the the recycle center Both near my house. Tonight I switched it over  to my hybrid, packed it up with camping gear,  and took off.  Actually it was easier to pull than I thought it would be. That was a nice surprise.  Here is a picture at the halfway mark.  More to report later on my preparation, and the actual trip.

Book of the Week: Run Until You’re 100 by Jeff Galloway

This is another Jeff Galloway classic. I have written about one other book of his – he is a prolific writer.   It’s been around for a while but I finally decided to buy it a couple of weeks ago after about 6 or 8 months, maybe even longer, of nagging injuries. Also, it was after I had turned sixty. After reading the book I decided to finally give his method a try.

Jeff Galloway is a big proponent of the run walk strategy. It sounds kind of counterintuitive and I resisted it for about 2 years now although I’ve recommended it to other people. I just didn’t think it was for me. But after turning 60, and after those nagging injuries I referred to earlier left me sidelined, unable to run, I decided I needed to give it a serious try. I committed myself to one week of running and walking. The results were surprising and dramatic.


Not only was I able to run without injury or nagging aches and pains, I ran faster. I trained with a Polar heart monitor, and I discovered something pretty amazing things from the data. For one thing I ran dramatically faster. I’ll be posting some of the screenshots this week from my app  but it was pretty amazing. What was also amazing is how my heart rate responded with this run-walk method as compared to when I usually run. It’s my belief, and I’ll discuss it in another post, that the run-walk method not only reduces injuries and lets you run faster, it mimics high intensity interval training (HIIT)!

When I got back into running several years ago I entered several 5k races and some 10k events. I’ll tell you a secret that I haven’t written.   There were these guys that would run past me, and them  I would pass them latter on while they were walking. However, after that, when I was tiring, they seemed to get stronger and they would pass me again.  Often  I wouldn’t be able to get in front of them that one last time before they crossed the finish line ahead of me. My guess is they were using the Galloway method. Well, God willing, I’m going to be using that method this summer for some upcoming races. I’m especially looking forward to the Show Me State games.

I am a believer. I think I will be using the Galloway method for the rest of my running career.  The injuries really are down, my times are better than they would be otherwise, and I think it will keep me running longer.  This method may not be for  younger runners, but for this sixty year old it is the way to go.  Better than sitting on the porch.

 

Book of the Week – The Barbell Prescription: Strength Training Over 40

As we age we lose strength.  When strength goes so does mobility and balance as well as an increase  of other unpleasantness.  Through the typical bad diet and inactivity we also approach what is called the sick aging phenotype. Although we’re unable to reverse the aging process we are able to mitigate it to a great deal. We’re able to do some things which help us to live longer and better with much more quality of life. If that sounds like something you’re interested in, and you’re over 40, this is the book for you.

This is a howto book on how to get stronger using just five or so basic exercises. Barbell exercises such as the squat, deadlift, press, and bench press.  It’s based on research, and experience. It is an outgrowth of the Starting Strength approach by Mark Rippetoe.

Order the book.  Spend a week or so reading it cover to cover, and then think about how you might implement the program. I have found it to be effective.  One serious consideration though.  You must know how to perform the exercises precisely or you will get injured. I suggest a personal trainer. I am calling one today.

Closing thoughts.  At 60 years of age I want to remain as healthy and active as I can.  I also want to do it in an intelligent, empirically driven, fashion. I really think this book offers that.   But, the barbell prescription is powerful medicine.  Use it with care.

Evening Bike Ride

Surly Cross Check on the New Trail Bridge

I took an hour ride after work today.  Beautiful night, great workout weather, and wonderful fall trees.  I rode the Surly!  Starting to love it, but the stock  brakes are HORRIBLE. Is it just the pads? Worse than a tandom I had, which vastly  improved with just a brake pad upgrade. My bike shop is moving 100 yards from my house so that problem will get solved soon.

As you can see Fall is beautiful here in the Midwest.

I arrived him as it was getting dark. Commuter traffic is so dangerous here. One car turned tight toward me as I was making a left, and they were making a right, off of a residential side street.  That stretch is treacherous, and especially so during rush hour when when it corresponds with dusk.

Safety First

I love the new battery powered LED lights.  Finally bike lights worth the money.


Book of the Week: Life Is a Wheel

Bruce Weber is currently an  obituary writer for the  New York Times, a best selling author,  and an avid bicyclist.  Life Is a Wheel: Love, Death, Etc., and a Bike Ride Across America is a memoir wrapped around, in, and through his second solo bicycle trek across the United States at the age of fifty-seven.   Out of the four books I have read about cyclist riding cross country this is by far the most introspective.   Some readers might not enjoy the diversions where he examines his personal life, but those diversions seem to add heft, and context to the saga.  Kind of a peak under the hood.  As a matter of fact, it was something I found lacking in some of the other books which did not go too far into the personal circumstances that led them to make such an effort.

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After reading four books in this genre I have some basic observations to make. Most people that take the time to ride across the United States seem to enjoy the social aspect of the effort. This is even true for those who ride solo.  They have significant encounters with people who offer them advice about where to stay, eat, or what roads to take (good and bad but mostly good it seems).  Many arrange meetings with friends, or family members who come out to visit them for a day or so on their trip.  Perfect strangers offer them room and board, and they take them up on it.  They are not necessarily superior athletes. And, they all seem to have at least one close call with drivers who resent their presence, and encounter dangerous conditions where under heavy traffic, they find themselves riding on a rode, or bridge,  with no shoulder.  They took days off.  Sometimes two.  My last observation is that riding cross country, from one coast to the other, is well within the wherewithal of the average person. If my health holds up, and I can find the time I want to do it.

How long does it take?  According to AdventurePossible.com most people try for 5-6 hours per day, and cover about 70 miles per day.  Times listed for the trip, which varies by route and other factors, listed on the site ranged from 62 to 80.  My own estimate is that time in the saddle would be from 70 to 90 days.  According to the Adventure Cycling Network they have 30 routes mapped out ranging from 400 miles for just under a week, the Atlantic Coast at 2615 miles, and across the United States at about 4230 miles.

If you are contemplating suchh a trip AdventurePossible.com says that most people try for 5-6 hours per day, and cover about 70 miles per day.  Times listed for the trip, which varies by route and other factors, listed on the site ranged from 62 to 80.  My own estimate is that time in the saddle would be from 70 to 90 days.  According to the Adventure Cycling Network they have 30 routes mapped out ranging from 400 miles for just under a week, the Atlantic Coast at 2615 miles, and across the United States at about 4230 miles.  a long bike trip, or just want a little inspiration or a good read, this is a book I would recommend.  I would also like to take a moment to remind readers that I recommend any book I review.  If I did not like the book, and get something significant out of it, I don’t write about it.

So, are you interested?  I recommend AdventurePossible.com as a must read.  They have a lot of good, practical, advice.  Also, go to your local library to find books about people who have done it, as well as online for the blogs and web sites of people who are doing it now – even as we speak.

Weekly Book Review: Across America by Bicycle

Across America by Bicycle:  Alice and Bobbi’s Summer on Wheels, was published by Terrace Books in 2010.  Two friends decided after they retired to ride together across America, from the West to the East coast.  The women were experienced cyclist who had bicycled rather longish trips before, but this was, by far, their longest effort.  They had a web site but it is now down, and the domain is up for sale.  But, the book is still available.  Why should you read it?

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First of all this is an inspiring story  of two women who took on an awesome challenge and completed it.  It is an inspiring and hopeful book.  The book talks about how their already close friendship became more solid, and the many helpful people they met along the way.  As a matter of fact, the people they met along the way  who helped them or just had some kind of impact no matter how fleeting, are a major theme in this book.  Also, this is my third book in this genre (books about people who bike across the United States), and that is  a surprisingly common theme in all of them so far.  In the upcoming weeks you will hear more about the other two books.

If you are contemplating a long ride, solo or with somebody else, this is a book for you to read.  The antidotes, and stories they tell provide wise insight.  They were smart, well prepared, but also flexible.  They camped some, stayed sometimes with people they met along the way, but also used hotels or other lodging.  The book has a lot of explicit, and implicit, advice to give anyone thinking of undertaking such a ride including a whole appendix about what each of them carried on their trek.  There is even an appendix that provides a detailed packing list, down to what went where, which provides an example of two good templates for anyone to start with.  One packed more weight than the other, but they were both rather frugal about the ounces they carried.

My Bicycle Commute Home

Today I decided to document my ride home from work.  It was a beautiful fall day.  So, this is just a picture essay. The pictures start outside the building where my office is, and then end about a quarter mile from my house.  There is also one picture of me – for the record.

I am so glad I took these photographs.  It helped me to appreciate the incredible trail network we have here in Columbia, Missouri, and it made me notice the beauty and diversity of my ride home.  Columbia is one of the top 50 bicycle cities in America according to Bicycle Magazine.  For good reason.  Also, for once I paid attention.

NOTE:  I just updated this.  The slideshow was not working so I made a quick change – now the pictures are just presented in order.

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Sunday Ride on the Katy Trail 

First long ride in my Surly Cross Check. After 17 years on my trusty Schwinn hybrid it was an adjustment, but things are looking up. From straight bars to drop bars will take awhile. A great bike, but the stock brakes on this 2009 bike are atrocious.  The new ones have brakes that are simply outstanding.  If anyone from Surly reads this please take pity and send me a replacement set!

On that ride my son in-law and I rode about 27 miles, roundtrip  from McBain heading West past the famous old railroad tunnel in the river town Rocheport.   Several miles outside of Rocheport we scouted a camping site before heading back.

We were on the Katy Trail.  A rails-to-trail project here in the Show-Me-State that runs over 240 miles parallel to the mighty Missouri.  From one end to the other, and it is the longest such project in the United States. I have hopes of riding the whole thing in 2017.

Here are some pictures I took along the route out.

This last picture below  is the state champion Burr Oak which is somewhere between 350 to 400 years old.  During the short while we were there the stately tree received nearly a dozen visitors.

Injury & Weight Gain: An Update

The Bad News

About a year ago I started to gain weight, and went from 165 lb average, to a 175 average, and that creeped up to a 185 lb average. Waist size went from a rather loose 34 to a rather snug 36. The problem started when I tried to maintain my weight at 165, then 170, and failed.  In the meantime I injured my left knee, and have just confirmed that it has arthritis.  I will know more after May 22ed when I visit an orthopaedic sports doctor.

The Good News

There is still lots of good news. My peak weight, before I started to loose, was up around 245 plus pounds, and a size 46 inch waist size was tight. I would have been satisfied with 185 if I had been convinced it would stop there.  I did not.  I have given up running for the meantime, but suspect that the doctor’s advice will be to continue to avoid the sport I love.  During the process I learned a lot, and am taking up competitive race walking under the theory that it will not be so hard on my knee. The weight is starting to go down, partially because it is warmer now, and I am out of school with more free time.  Less stress.

What I Learned

What did I learn?  A lot, and I plan to learn more.  First of all I think I lost the weight too fast, and that steep weight lose has had an effect on my metabolism.  Most BMI calculators say that I should be able to eat 2000 calories net per day.  I have found that number to be too high.  For me it is 1400 calories.  I suspected my metabolism might have had something to do with it, but was pretty much convinced after I went back down to 1400 net calories per day, renewed  a stricter diet  (avoiding high glycemic  foods such as pasta, potatoes, etc.), and then started to see the weight come off again.  At around the same time the Biggest Looser story broke which told how research had shown that most of the contestants gained back a lot of weight, and an altered metabolism was suspected as the culprit.   Thinking it was starving, the body wisely went into a survival mode as it slowed down metabolism. We use a scale, the body seems to have other metrics. You can read the article online at the New York Times. Was that what had happened to me?  Maybe, and then again maybe not.  I suspect there are a lot of factors that come into play with weight loss, and the science is just not there yet.  In the meantime, I have resigned myself to the 1400 calorie ceiling and found a way to keep it that seems to work for me now.

The Way Forward

One strategy that I found that worked for me was a schedule that included shifting my meals to later in the day, and essentially eating four of them.  Around 300 – 350 calories at noon, the same amount at 4 p.m., and then 600 – 800 for supper at around 7:30, and finally a late snack.  Noon and lunch do not vary much at all.  Supper and the late snack calories vary depending on how active I have been. I know it breaks a LOT of the rules but it works for me.

I also discovered how much it meant to me to have fitness goals, and  incorporate competition into my goals.  Not that I was that competitive for my age class as a runner, but because I found those competitions to be tremendously motivating.  What to do?  Race walking. It has always appealed to me since I was a kid when the renowned race walker Larry Young could be seen around town training.   Walking VERY fast. By the way, Larry Young competed in the 1968 and 1972 Olympics, and is the only American ever to medal in race walking in that venue.  Larry attended Columbia College on the ONLY race walking scholarship ever awarded by a college in the United States.  Hometown boy made good.

Race Walking

I know I could just go out and walk.  There is also Nordic Walking, and fitness walking, and then just kind of making up your own thing. Strolling.  While walking is natural to us, race walking requires a very specialized technique that you have to learn. Starting with Larry Young  I have a rather long history of being interested in race walking which I will write more about later. For now, suffice it to say that the first and only time I have race walked was over thirty years ago, with my oldest daughter and we were both disqualified.  I plan to do something about that.  I will compete again this summer, fully expecting to be disqualified, but have decided that next year my goal is to be competitive in my age group while  avoiding being disqualified for the wrong technique.  Stay tuned.

Will Running a Marathon Make You Skinny? A Surprising Answer is Not Necessarily

The marathon is the iconic distance shrouded in mystery, and crowned with glamor. Just finishing it is considered an accomplishment.  At one time it was widely believed that just running a marathon would make you immune from a heart attack, and this belief was widely held until running evangelist Jim Fixx, and best selling author of The Complete Book of Running, died of a heart attack – while running:

Fixx often quoted California pathologist Tom Bassler who stated that any nonsmoker who could run a marathon in under four hours would never die from a heart attack.

www.villages-news.com/remembering-running-guru-jim-fixx/

So, can people run marathons without necessarily losing weight?  The study is small, the exact implications are not clear, but fitness researcher Mary Kennedy of the Harvard Medical School was surprised to find  that for whatever reason some people who run marathons will not necessarily loose. weight. There are many breathless iterations of this story on the web, and I have not been able to find the original research, but New York Magazine’s “The Science of Us” web page carried the most reasonable version of the story stripped of the sensationalism. Here is a quote from that story:

She conducted a small, simple pilot study, limited to her group of 64 charity runners, comparing their weight before starting the training program to their weight after completing it. About 11 percent of them did lose weight, but just as many gained weight (and of those who gained, 86 percent were women). But for the remaining 78 percent, their weight stayed almost exactly the same, even after three months of running four days a week.

This summer Runners World ran a remarkable article about Mirna Valerio who is a 250 lb, and they actually use the term, “obese runner.”  She is a distance runner who also runs the occasional marathon.  You can read the story here:  http://www.runnersworld.com/runners-stories/ultra  and I urge you to visit her  interesting blog Fat Girl Running.

So now we know that running marathons does not guarantee that you will not have a heart attack, and there continues to be reports of runners who look fit, but who die while running like my friend and mentor Arne Richards, of whom Joe Henderson has written so movingly.

We need to understand that being thin, my friend Arne was very thin with practically no body fat when he died while running at age 42, does not guarantee being physically fit or healthy. Same thing applied to Jim Fixx.  Conversely, we need to understand that running long distances is no guarantee of shedding pounds.  It is more complicated than that.

A life of holistic moderation lived mindfully is the target that I am aiming for.  That includes a good diet, adequate sleep, reducing stress, and an exercise regime that is backed by empirical evidence rather than wishful, and simplistic, thinking.  All of these things work together.  I will close now by referring you to an article in Women’s Running by Rachel Cosgrove which is simply outstanding.  It is entitled Weight Loss Fact and Fiction.  Please read it.