Training

Saturday, August 20, 2022

My Training `Shed'

View of the `cockpit' while training: Bacchetta Ti Aero and Wahoo Kickr

RAM Mount to hold my iPod

Had to `jitney' the RAM Mount to keep if from sagging

RAM Mount holding iPod

My Zwift avatar

Wednesday, August 17, 2022

MODIFIED SANDALS - SPD

For several years I've wanted to post on my blog what I've done regarding cycling shoes.

In 2010, at the last minute before I took off on the Race Across the West (RAW), I switched from my SIDI closed toe shoe to Shimano open toed sandals. Switching anything before a competitive event is a risk. But I anticipated that the closed SIDI shoes would certainly create painful `hotfoot.' The risk paid off. And I've been using open toed sandals ever since: winter and summer.

Over the years I've made many modifications to the shoes. This blog post shows how the modifications compare to an original, non-modified Shimano sandal.

Left to right: original sandal, recently modified sandal, 12 yr old sandal.

Above: Original sandal sole before cleat attached.

Above: Modified sandal after sole cut (front and rear) after cleat attached.

Above: 12 y.o. sandal after sole cut (front and rear) after cleat attached.

Note that the rear cut on the modified and 12 y.o. sandal removes the inside (pedal crank side) sole. This is to minimize sandal `heal strike' on the pedal.

Above: Strap extension. I want my foot to have the most `float' over the pedal. I went to a shoe repair shop and had him add two inches to the strap. This allows me to place the cleat under the sole of my foot or at the balls of my foot. Moving my foot around, having this maximum amount of float, allows me to avoid even a hint of discomfort on long rides.

I've had to grind off some of the sole of the shoe to a) make it easier to clip in and out, b) save some weight. The sandals, surprisingly, aren't much heavier than the SIDIs.

Most of the time I pedal from the mid-sole. This means that the balls of my feet extend out past the end of the front of the sandal. Looks sort'a weird but works really well.

Sometimes I want to / need to push from the balls of the feet. Since the straps are loose it is easy to switch back and forth, mid-sole to balls of the feet.

I ride steeply reclined recumbents (PICS) That means my feet are out and up, unlike on a diamond frame bike, where the legs/feet are down, causing swelling of the feet.

I could go on and on with this but I am hoping that, if you are interested, careful examination of the photos will answer your questions.

Friday, June 24, 2022

DANGEROUS BLA TRUCKING INC INCIDENT

This event occurred on Monday, June 22nd, at 14:47:20.

The driver of a 22-wheeled dump truck (BLA Trucking Inc., Dewey, AZ) crowded me to the side of a road with no shoulder and a solid rock face right of the fog line. The caused me to either be crushed by the truck or crash into the rock face. I managed to stay upright on the bike by barely balancing on the fog line.

YOUTUBE VIDEO FROM THE REAR:

REAR VIDEO

YOUTUBE VIDEO FROM THE FRONT:

FRONT VIDEO

I was dressed in bright, hi-viz, iridescent yellow cycling clothes. I wore bright knee-length socks as my legs went up and down on the pedals.

The bike had three (3) bright, flashing red and white strobe lights, rear-facing. The bike had one (1) bright, flashing white strobe light, front-facing. There are several `Share The Road' signs with a bicycle logo on this road.

Formal complaint filed with:

U.S. Department of Transportation
Yavapai County Sheriff's Office
BLA Trucking Inc.

Wednesday, February 23, 2022

12 Hour - Ultracycling Event - Sebring, Florida - Feb 19, 2022

Short report.

This was my fourth trip over the past ten years to Sebring, Florida, for one of the first ultra bicycling events of the year. (Sebring 12 - 24 Hour). It was a `stretch' given that I've been mostly restricted to indoor training (the "Shed") since my rotator cuff surgery in May of '21.

The course starts out (6:30AM) with three (3) laps on the 3.75 mile Sebring International Racetrack. We then transition to a 50 mile out and 50 mile back (100 miles) road to Frostproof, Fl.

Returning to Sebring we do a hilly (5.8% grade) 11 mile loop as often as possible until 5:40PM when all the racers are funneled back to the Racetrack.

The rest of the race takes place on the Racetrack. At 6:30PM the 12 hour racers exit the Racetrack and the 24 hour racers continue through the night until the next morning at 6:30AM.

I had a few mishaps that had me stopped for almost two hours.

I had a small mechanical on the track just before we left for the 100 mile route. Just needed to tighten two bolts and I was on my way. Five minutes off my race.

The Sebring race course is marked with iridescent markings/cues on the road. I don't really know how it happened but I missed a road cue and a turn at around mile 18. I wandered on for another several miles without seeing any road cue so I stopped and called the race emergency number. I told them the cross streets I was at and they directed me back to course. This error consumed about 45 minutes off my race but it fortunately didn't happen again.

And then, at about mile 60 on the way back from Frostproof, I rode up to a woman who had just gotten off her bike and was wandering around in tears and grievous lamentations. She clearly had bad leg cramps. She was inconsolable. But, with incredible pluck, and still crying, she just picked up her bike and started walking. She raged at the grey sky and said she was just going to "walk the next damn 40 miles" back to the Racetrack!!

Of course, I stopped to help her and called the sag number but ... no cell coverage. A passing driver told me if I rode up about half a mile I'd get cell coverage. I finally did contact the sag vehicle and it arrived in about 10 more minutes. I got back on the bike and took off. That took another 30 minutes off my race.

All in all I lost about 1 hour and 40 minutes. Finished with just under 150 miles. My goal was 194 miles. Disappointed but not depressed.

It was `odd' to encounter stop signs and stop lights during the race. I train mostly in the desert. Hills and sparse traffic. As well, the desert roads are usually a straight out and back for me.

When training in desert terrain cell phone coverage is iffy so I typically don't go more than 15 miles in one direction and then head back to my van. I've had a few occasions when the bike was not operable and I had to stash it behind a bush in the desert and hitch hike back to my van. It can get up to 118F out here, so ...

I'm planning to return to a balance of indoor and outdoor training here in Arizona. But not for a while. It just snowed four inches in the last 12 hours.

Wednesday, December 22, 2021

TRIKE - HP Velotechnik Scorpion fs 26 Enduro

Living in a dirt and mountain bike paradise I decided to get one of the best 3-wheeled recumbent bikes (trike) made, the HP Velotechnik Scorpion fs 26 Enduro. I have no intention of riding the trike on the open road. Given the mountainous and rough off-road / dirt / gravel terrain I opted for the deep knobby tires. The `Scorp' has incredible suspension. Combine the suspension with the knobby tires and there isn't much that this machine can't cover.

Some pics and description of how I have the `Scorp' set up.

Bike full setup

Note the inverted bullhorn on the right handlebar. Battery operated. Very loud `siren' function deters dogs and critters. Looks dorky until you find yourself being chased by one or more farm dogs. Better than any device I've ever used.

Rather than install a metal frame over the rear wheel to carry gear I use two Fastback Norback Flash frame backs under the bike frame. One pack (rear) for tubes and other pack (front) for tools, etc.

I mounted a bright white flashing strobe light on the left dropout (Planet Bike).

I mounted a Dinotte Quad Red taillight behind the carbon fiber hard shell seat.

In front I attached a Bacchetta One Armed Bandit light mount. To the OAB I attached another Planet Bike strobe light. I also attached a KOM Elemnt Bolt mount.

Monday, November 29, 2021

Functional and more than adequate

No judgments made regarding life in a motorhome or RV.

My wife and I are fortunate to live in relative comfort and opportunity in a world beset with poverty, violence and misery. One modest home in a sparsely populated location in central Arizona is literal luxury.

Cycling has never been a form of recreation for me. Instead it has served as a method to maintain physical and emotional health while providing me with a continuing performance challenge. I don't `ride'. I `train'.

I've realized over the many years of running (marathons) and cycling that I simply don't enjoy doing either for `pleasure.' They aren't motivators for that. I like doing cycling events as a personal challenge, rather than as a comparative competition.

I'm fortunate to have a resting heart rate of 43, perfect blood pressure, two fake knees, multiple dental implants, cataract surgery that returned me to almost 20/20 vision and 75 years of not uneventful living behind me. That being said I also realize that without the physical aspect of challenging cycling ... I lack the ability to just sit, watch or be a spectator. I'm not that good `from the neck up'.

I purchased a Ford Transit Connect van in 2017. I use it for daily transportation and as an enclosed camper when I travel to train.

Eschewing the grim hours in my shed on the trainer during cold and/or inclement weather I recently purchased a trike. I can't fit the trike and a 2 wheel bent in my van and still have room enough to sleep when camping. (I won't put the bikes on an external rack when traveling due to past experience with theft).

I recently bought a humble 4' x 6' enclosed trailer. Now, when I travel to train I can put the bike(s) and gear in the trailer and `live/sleep' in the van.

Best of both worlds while accommodating my values.

Sunday, September 12, 2021

Weight Loss and fat v. fat free mass measurement

In the weight loss process I have to be careful to not just `lose' weight. Most, if not all, of the riding I'll be doing on the race in June should be done at an aerobic pace, i.e., with HR no greater than 110 unless short steep inclines. 860 miles with 4.5 hours of sleep over 65 hours ... I couldn't (and I don't know of anyone who could) do this at a racing / anaerobic pace.

Aerobic work uses mostly fat, some carbs and shouldn't use glycogen. If I got myself down to a `lowest' goal (prob 165) I'd have fewer than 7% fat weight. That'd be great on the steep inclines but I'd have a very touch and go nutrition and hydration process while riding. Might could also just do me in. Not sure.

I'm scheduled to get a Bodpod assessment this Friday.

http://www.lifemeasurement.com/applications/athleticsAppBodpod

The assessment will tell me my fat vs fat-free mass numbers. That will then help me target a particular weight loss goal that won't be too lean nor too fat. Part of the process of careful preparation.

The whole thing costs $65 and takes less than 20 minutes. Should be interesting.