Research Trailer Park Bicycle, Bike, Randonneur, Randonneuring Brevets

Pizza in Stovall: The Mountain Edition

2009-11-30T20:47:00.006-05:00

I did an 88-miler on Sunday with Martin and his "irregular" crew. Ringleader Martin did a write-up. It's here. Thanks to all for a great day in the sun, and for showing me the Stovall Mountain. Look for a rerouting of the Lake Loop in the very near future. A mountain at Mile 100 is the very spice that stew has been lacking.

North Carolina back road

2009-11-29T22:55:00.002-05:00

New Super Randonneur Jersey

2009-11-29T17:56:00.003-05:00

Nice! Just back from a test ride. Makes me look 2 miles an hour faster. Thanks, RUSA folks and especially Jennifer.

A Trip to Little Washington (and Bath & Belhaven

2009-11-28T22:15:00.004-05:00

A 115-mile tailwind push to the coast, followed by a gallery opening for Anthony, then a leisurely Saturday touring the local sites, including the very odd museum in Belhaven. Enjoy.

Phun Physiology: Endurance Exercise Performance — Speed or Power

2009-11-28T14:19:00.010-05:00

Ever wonder why one endurance athlete—say, cyclist or marathoner—is faster than another, or what it might take to get faster, short of a heart and lung transplant or a new pair of genes (although we might not be able to skip the part about the pain and suffering of hard training)?

Now there is something for us academic types who are completely comfortable sitting on the sideline allegedly exercising our brains while telling other people how they can go faster by invoking pain and suffering on them.

Last year, a couple of physiologists—Joyner and Coyle—at the Mayo Clinic devised a model, which is a review of known factors, how they interact, and their ability to predict endurance performance (i.e., speed or power) in elite athletes. The authors are quick to point out there are still some important unknowns, including genetics, psychology of motivation, and aspects of neuromuscular interactions.

Thus, the model can be thought of more as a summary of current understanding, food for thought, and/or a generator of new ideas, rather than the last word on the subject. Such are models in science.

Regarding the different variables and their interaction as they relate to endurance performance, we’ve known for some time, for example, that there is more to the equation than just VO2•max , since two different athletes with the same VO2•max can possess different levels of endurance. No doubt, lactate threshold (LT) is also an important consideration in endurance performance. While many believe LT to be the most important indicator of endurance performance, this is highly contentious at best. The present model accounts for the relationship between these last two factors, or what Joyner and Coyle call “the oxygen consumption that can be sustained for a given period of time,” a concept the authors have dubbed “performance VO2.”

How other variables such as cardiac output, hemoglobin content, maximum heart rate, and the relative abundance of type I (slow twitch) muscle fibers, for example, affect endurance performance are also discussed.

The authors describe their tripartite model as follows:

VO2•max and lactate threshold interact to determine the ‘performance VO2’ which is the oxygen consumption that can be sustained for a given period of time. Efficiency interacts with the performance VO2 to establish the speed or power that can be generated at this oxygen consumption. This review focuses on what is currently known about how these factors interact, their utility as predictors of elite performance, and areas where there is relatively less information to guide current thinking.

Having been provided the various known factors governing endurance performance, an interested party can do some research to determine which ones can be improved upon and how this might be done through training.

The original article that appeared in the Journal of Physiology is located here with useful hotlinks for many of the reviewed references quoted therein.

Moonshine 100km, November 21, 2009

2009-11-22T16:44:00.025-05:00

As part of a year-end celebration that included an evening get-together and awards ceremony, NC Randonneurs could start the day with either a 100km or 200km brevet, both leaving from and finishing at the Natty Greene Pub and Brewing Company located in downtown Greensboro, NC. Just a block from the pub stands its namesake: a tall statue of General Nathanial Greene, an important Colonial figure who figured centrally in the theme of this year’s ride (lead-in picture). Greene was known as George Washington’s “most gifted and dependable officer” after whom many places are named, including Greensboro.

By the title of my post, you can decipher which route I chose. But that still leaves some explaining. Could I have deviated, as the title might imply, a bit off course? After all, wasn’t this supposed to be the Natty Greene 100km? What’s this moonshine monkeyshine business?

Cyclists gather just before dawn for our sunrise start.

Our small splintered group managed to get out of town after a few false turns. For whatever reason, our cue sheet was in English. But the two guys “leading” our splintered group were P-B-P anciens and I think they must have still been thinking in French. They were able to save us though when, at mile 2.7, they spotted something in French: Lafayette Avenue. We were back on track! After finally reaching one of the few level portions of the scenic course—that wiggled from side to side and up and down up to Madison, NC, before returning to Greensboro another way—I was able to pull out my camera and catch a picture of Chuck riding into a slight headwind.

After crossing the Dan River Bridge at the outskirts of Madison, I turned onto Market Street, a few blocks from the control. But my direct progress was thwarted, since the street was cordoned off and a throng of people was gathering in the downtown area one block ahead. The look on my face when a passer-by informed me of the nature of the hullaballoo must have confirmed her suspicion that I was not from around there. The first clue may have been the fact that I showed up at the annual Moonshine Festival dressed in lycra with water bottles on my bike. But luckily, giddy with promise, no one was paying me any attention.

Blend in or not, I just had to gratify my curiosity and conduct some cultural research. A task made easier, since I was obliged to find my way to the control to get my card signed for ride credit! Off my bike, I threaded my way along the barricaded street past pedestrians admiring antique vehicles. Could they have been involved in bootlegging at one time or another?

The sweet aroma of home-cooked stew led me directly to the control. Though not yet ready, the cooks offered me a taste as I stood nearby admiring their work. I didn’t want to disappoint and relished their local version of Brunswick stew. Upon my inquiring what ingredients they used, one of the cooks rattled off a list of known common ingredients and then with a twinkle in his eye added: “And for taste, a little rabbit, squirrel, deer . . ."

The sweet aroma of Brunswick stew!

Inside the Dan River Coffee House (control), I ordered—surprise!—coffee. I sat sipping by the warm fire looking out the window mesmerized by the steam liberated from the cauldron that tantalized helpless passers-by.

I was awakened from my momentary reverie by the arrival of RBA Tony Goodnight and additional riders.

Diligent Tony stopping in and taking a moment to see that everyone is accounted for and doing well.

One of the riders, Bill, from Tennessee had the coolest jersey of the day, at least from my biased viewpoint as a physiology instructor. Not only, that, Bill shows us the proper way to drink coffee—in a cup and saucer!

He even has the pinkie finger thing down, or is it up?

The Republic of Anaerobia jersey replete with coat of arms and motto in Latin. I’ll get you started on the Latin lesson. Just fill in the blank. It reads, “I came, I saw, I _______ .”

Gotta get going. I almost forgot that the clock was ticking!

We spot more cool vehicles as we leave town.

Hey, let’s sneak a peek inside this jewel!

“Hey, somebody throw the ‘fresh’ ‘possum in the stew that's under Jethro's left front tire!”

Climbing out of the Dan River basin and then crossing several tributary creeks made riding on the return interesting. Sort of like visiting the Republic of Anaerobia again and again. I think I’m a naturalized citizen.

A little later, as I approached one intersection, I spotted a couple of cyclists who didn’t appear to be just taking a break. A road sign was missing.

Good old-fashioned navigating with a map! After a team meeting in survival orienteering, we were soon on our way, all the more confident we were on track. I’ve noticed the scenery is much better when you know you are on the right track!

First things first. When I arrived back at Natty Greene's . . .

I got my control card signed.

And then sat down where I wouldn’t stink up the place on the veranda outside . . .

to a post-ride bowl of hot, hot chili and a cold, cold glass of water in the shadow of General Nathanial Greene standing guard.

I’m celebrating the fact that today’s ride put me just over the 5,000 RUSA km mark, my publicly stated goal for the year.

Thanks to all my riding buddies this year and to the RBAs, Permanent owners, and ride volunteers for making it possible!

Oh, yeah, back to the question of whether or not I deviated off course. That’s what I was told by two cyclists who finished after me but who were in front of me leaving Madison. But then they said they were joking. They’d stopped for a break at a convenient store, setting up the leap frog. What are riding buddies—even newly found ones—good for if they can’t pull your leg? Interestingly, my new friend Steve said over our bowls of chili that of all the types of cycling events in which he’s been involved over the years randonneurs are the friendliest cyclists.

With that, I guess there’s nothing more to say, other than . . .

Let’s ride!

Foggy Flatland Breakdown: Tar Heel 200, Nov 15, 2009

2009-11-18T21:37:00.020-05:00

Penned up all week, local randonneurs were squirming and wanted out to play. They got their chance this past weekend. The forecast for ride day called for a cool start with high temperatures in the low-to-mid 70s, mostly sunny skies, and negligible wind. Not bad for mid November! When the weather broke and the anticipatory ride was announced, eight riders joined the fun: Andy, Byron, Geof, Janis, John, Mary, Tom, and me. The National Weather Service and one of our local meteorologists known as the “Fish” had nailed it. I think they added the fog as an afterthought, a special treat to include an other-worldly element. It worked! Although the surrealism continued long after the fog had lifted, translating into a day of levity on the bikes. A few minutes before the 7 AM start, Janis and Andy are ready. After today’s ride, only four months separate them from their first R-12 Award, having managed to complete eight consecutive monthly Permanents since joining RUSA in April. With one more ride, Janis will have also earned a 2000km Distance Award (medal) for the year. Not bad for a rookie, having only eight months of riding in her first calendar year with RUSA!

Geof, John, and Mary. Can you tell Geof is pumped and ready to go!

So is Tom, who, with Mary (lead-in picture), have been logging considerable miles, readying for the Sebring 24 Hour race in February. The day before our ride, they’d participated in a 100-mile fast-paced club ride. Today would be another training ride. As usual, it was a pleasure riding with them today.

Group, sans Janis (inside), at the Erwin control.

Just after the Averasboro Battlefield Museum, I find myself slicing through the fog behind blogmeister Geof, snapping pictures of a surreal morning landscape that seems to have enveloped us.

Geof’s and my conversation eventually turned to potential blog titles for our upcoming ride reports. “Foggy Mountain Breakdown” fell from my lips. I knew it was lame as soon as it slipped out. It already had two strikes against it. There are no mountains in eastern North Carolina, and no one had had a breakdown. This is when I quickly added, “And I hope no one has a breakdown on today’s ride.” This was before Tom’s flat which caused him to go down just before the turn to Tar Heel. Fortunately, Tom rebounded nicely, although he had us all concerned for a while.

What can you be sure of when you’re cruising through the early morning fog as the shapes of objects continually morph before your eyes and you hear the distant wailing and muffled roar of a fast rumbling freight train?

Look closer, for example, at Mary’s lead-in picture above. Notice the antlers sprouting from her helmet? You may have to click on the picture. This may explain why Tom was overheard occasionally referring to her as “Deer.”

What about the invisible person with gloved hands guarding Andy’s bike while Andy’s getting his Permanent card signed? Spooky, huh?

And then there was the talking dog conversing with Tom that went something like this:

Dog: Hey, mister, is that your Permanent card lying there? You’re gonna need it. I’d fetch it for you, but I’m tied up at the moment.

Tom: Oh, yeah! Thanks, canine!

Dog: Don’t mention it, mister. Have a nice ride. Wish I could chase your wheel!

The sun finally appears just before we reach Stedman.

Andy celebrating the first sunshine in almost a week and Byron (in green) peals down to shorts.

Andy’s on fire, leading the paceline out of Stedman.

While under the Spanish-moss laden trees near the turn to Tar Heel, the driver of an approaching vehicle stopped to inform us that a cyclist ahead had gone down.

When we found Tom, he was in good hands. Mary, who had already reached Tar Heel and had turned back when she’d gotten wind that a rider was down, was on the scene. I could tell instantly by her demeanor that Tom was okay. Even Tom was demonstrating a “preternatural calmness” for the situation, which we’re told is a characteristic of randonneurs.

Apparently, his front tubular had developed a very slow, imperceptible leak and he was thrown attempting to make a turn.

Tom had to decide how he was going to repair the flat. If he were going to replace the tubular, it would take some time to unseat the tire, replace it with a new one, and wait for it to reseat after gluing. He decided instead to try to apply a pressurized sealant into the tire. It was hard to tell if the sealant was going into the tire, since a lot of white foam was building up outside the tire and onto the ground. We crossed our fingers while Tom then reinflated the tire with a gas cartridge. It held, and Tom continued on to the Tar Heel control. All of us were relieved that Tom was okay, his usual sense of humor fully intact.

Just after we’d crossed the Cape Fear River bridge, we met the lead group—Byron, Geof, and John—on the return to Benson, which they’d easily reach before nightfall.

We had a leisurely ride back along River Rd/Tabor Creek Church Rd. Mary, who rides considerable miles in this area, remarks that she’s never seen this stretch flooded. Great news for Permanent riders!

The weirdness continues . . . with an Elvis sighting in Erwin.

As we are putting our bikes up and readying to eat at the Subway, a train rumbles through Benson. Andy remarked that each railroad company has its own characteristic whistle sound. I did not know that!

Five of us then headed over to the adjacent Subway for a post-ride sandwich and ride recap.

I’d mentioned that I had a new toy—a headlight I’d wanted to test, a Magicshine 800 (900 lumens). Although not yet an endorsement, I was amazed at its output at medium power. My reasoning for running the light on medium was due to the fact that Ron, who alerted me to the light, had determined it had a run time of seven hours based on a test in his garage. Time will tell how sturdy it is and whether it develops water issues. I’ll keep you posted.

Oh, yeah, I almost forgot to extend my apologies to Lester Flatt and Earl Scruggs for my being inspired by but nonetheless butchering the title of their award-winning instrumental, which is worth a listen and a toe tap or two.

Several riders committed to a December Permanent. Let’s ride! Stay posted! Be safe!

Paging P.W. Herman....

2009-11-18T08:45:00.007-05:00

The Big Adventure is finally here. I'm talking Pee Wee's Big Adventure, tonight, at the Colony in Raleigh. The ride to the theater, hosted by 1304 Bikes, leaves at 7 p.m. from the Baptist Church in Raleigh's Five Points. Don't miss out on the fun. You can find more details on 1304's Facebook page.

To quote the immortal P.W. Herman: "I know you are, but what am I?"

N.C.'s Newest Randonneurs

2009-11-17T08:17:00.002-05:00

Riding buddies Branson and Byron have just added to their families, with sons Jack and Aubrey. Byron has a post with pictures of both. Check em out here. Congratulations to both.

250 Miles on a Rent-a-Bike

2009-11-16T21:32:00.012-05:00

The stars aligned to make last weekend's 400K happen. I had a free plane ticket burning a hole in my pocket, I needed a 400K to complete an SR series, and the only one left on RUSA's schedule was down in Texas. DanD, the RBA for the legendary Lone Star Randonneurs, offered a spare bedroom and picked up a rental bike for me. The bike cost $42 for the weekend, and a fine bike it was. The airline would have charged me $200 to fly my bike round trip. I ain't no mathematician but... Pam loaned me a Schmidt wheel, I slapped on lights, a seat, pedals and a couple bags, and away we went.

The weather set up perfectly. We'd be heading into a south wind for the first 100 miles, then turn for a push home as the temperatures climbed to about 80. When you're in the middle of a mild fall like we're having here in N.C., it's hard to wrap your head around near summertime temperatures. I packed so much wool I could have dressed a sheep, right down to the boxer shorts. In the end, I carried arm warmers, leg warmers and a vest.

Eight of us headed out at 7 a.m., including DanD, Mark, Val, Gary, Sharon, Gary2 and Sandy. Dan pointed out the new gas wells going in the ground and the tall fence of a wild animal refuge before we plunged deep into ranch country. Check out these gates....

We took a couple busy roads on the way south, mostly using the shoulder, but came home on exceedingly pleasant farm roads and side roads. There was lots of side-by-side riding.

The LSR riders describe the course as one of their hillier routes. We see more rollers here in the North Carolina Piedmont, but that's not to say the Texas route wasn't challenging. A century of headwinds makes for a long day on the bikes, and rough chip-seal roads knocked a good two miles an hour off our average speed.

Down near Glen Rose we went by the place with the dinosaur tracks, right up the road from the Creation Evidence Museum . You know, the place where the human tracks were found next to the dinosaur ones, or "the original artifacts that devastate evolutionary theory." Got it, but here's a tip. When talking about the scientific evidence of creation, you should probably avoid statements like the "tremendous pyramid of evidence," as everyone knows aliens built those.

You know you're in Texas when you pass this place....

The air for much of the trip was heavy with the smell of dead skunk since every one of em in a four county area had been lured onto the highway the night before, only to meet their untimely demise. They were joined by a couple armadillo and raccoons.

The hallmark of any LSR event is a great deal of call-and-response banter, a road show version of Laugh-In. If "Sock Monkey" Val is along for the ride, you'd best be ready to dish it out as well as take it -- and his favorite target was Dan.

Here's a typical exchange:

Val: Hey Dan!

Dan: What?

Val: You know the secret to going downhill fast?

Dan: No, Val, what?

Val: A fat ass and good hubs. You should look into getting some new hubs.

If you fall in with the LSR crew, chances are good that you're going to find yourself in elite company. These guys are working on four, five, six SRs for the season. They have more hardware hanging on their walls than Ace. I'm not naming names, but down here they call 10,000K an off-season. In some years, LSR riders have completed double that distance. Brenda and Mark are both veterans of RAAM. Yeah, I was in with the big dogs, all right. I took a couple ceremonial turns on the front, but mostly I just sat in and hung on when the Texas crew began to dig in the spurs. This was a business trip -- these guys ride a lot of miles and they know how to get 'er done.

The final control was the 24-hour Whataburger, which dished out vanilla malts when we dragged in at 12:44 a.m.

Thanks to all for a great day on the bikes, and to Pam and Dan for their gracious hospitality.

Tweed, It's the New Lycra

2009-11-11T08:48:00.005-05:00

Yes, it all comes round, doesn't it? Yo Adrian sent the link to this tweedy site. I guess it's old bike week at the Park. Personally, I prefer this Tweedy.

Music to Pose in Front of the Eiffel Tower to...

2009-11-10T20:30:00.007-05:00

She's Bad - Nathaniel Mayer

There's six degrees of separation to cycling, but it would take a while to explain...

1950s London Cycling Videos

2009-11-10T06:42:00.009-05:00

These videos are making the rounds on the randon lists and they're worth sharing. I have a special interest in this because lately I've been riding a 1950s frame, and it's a pleasure to see how riders set up them up back in the day. Looks like you can never go wrong hanging a Carradice bag on one. I think I spotted local rider Gilbert in a couple of the shots....

The idea of mixing bikes and train transportation is a good one. Several of us took Amtrak home after an overnight ride to Richmond in 2008. Here's the write-up.

Cars v. Cycles: a Cost Comparison

2009-11-09T08:32:00.004-05:00

According to the Pedestrian and Bicycle Information Center (PBIC), of Chapel Hill, NC, the cost of operating a bicycle for a year is approximately $120, compared to $7,800 for operating a car over the same time period. -- from Raleigh's long-term comprehensive Bike Plan.

Edit: Note that I've just added a link to the full bike plan. I'm glad to have discussion about this issue, and those interested will find lots to ponder in the plan about the future of bicycle transportation and recreation in Raleigh.

Edit 2: Here is source for the above statement, and in context:

Economic Benefits

Bicycling is an affordable form of transportation. Car ownership is expensive, and consumes a major portion of many Americans' income. When safe facilities are provided for bicyclists, people can ride more and spend less on transportation, meaning they have more money to save or spend on other things.

Money facts

* The cost of operating a sedan for one year is approximately $7,800 (AAA, Your Driving Costs).

* According to 2004 data from AAA estimates and US Census surveys, ownership of one motor vehicle accounts for more than 18 percent of a typical household's income.

* The cost of operating a bicycle for a year is only $120 (League of American Bicyclists).

Hmmm....Maybe the League of American Bicyclists has a closet full of swag and freebies that helps them keep their annual cost down.

From Frost to Frivolity: Tar Heel 200, Nov 7, 2009

2009-11-08T12:03:00.022-05:00

I’ll skip the story part of the ride, since there are so many divergent and contested views of the events that transpired. I’ve decided instead to provide the only true evidence of the alleged incidents. After all, photoshopped pictures don’t lie.

Ron likes a glazed Krispy Kreme doughnut with his morning coffee. Problem is, judging by the above picture, it appears that he literally drove his car through the drive through window on the way to the start.

When Ron and I pulled into a couple of parking spaces near Burger King, Sridhar was already at the scene. In all, a group of six of us rolled out of Benson at 7 AM into a cool, slight headwind toward Dunn with the promise of a 30-degree temperature increase and an afternoon tailwind to bring us home.

Someone said that I had promised an afternoon tailwind. Mike O dissented, asserting that I had “guaranteed” one. And so we set to parsing the meanings of “predicted,” “promised,” and “guaranteed.”

Who was this cast of characters? Characters, indeed. There was Alan, Maria, Mike O, Ron, Sridhar, and me.

The main character, Mike O, was off the front most of the day. I've learned a lot about riding from this former New York City bicycle courier. He and Byron have the best eyes in the business for spotting wildlife.

Here's Maria, completing her second 200km in as many months. What a fast learner. If she keeps up this pace, soon I'll be learning from her! Off topic, if you have a physics question, bring it to her.

Sridhar cruising somewhere between Stedman and Cedar Creek. The reason he’s smiling? He’s elated to hear that we’re not turning down Turnbull, or some such, road. It's always a pleasure to ride with Sridhar. Last year, I think we did 1000km together on RUSA/ACP events. While Sridhar and I have talked hours on Russian culture, I learned just yesterday during the ride that he knows German! Zut alors! (Pardon my French).

Then there’s this lowdown guy, Ron. Is he going uphill? I thought this route was flat! You can't go wrong riding his Permanent in historic Tidewater Virginia, which I've ridden twice.

Our “Fearless Leader” Alan with Maria.

Finally, Alan has to put up with me extolling the benefits of aqua purely and shamlessly for the camera.

Now back to the ride, itself.

Riders outside the Erwin control.

A kindred spirit on a townie checks us out. He’s probably thinking we have cool bicycles but funny clothes.

There were signs of a thaw by the time we reach Stedman. Doing Clark Kent-Superman phone booth impersonations, riders wriggled out of top layers emerging as Super Heroes.

If you ever need a Super Hero who can “Ride, Eat, and Sleep,” you’re in luck. Just call Alan, an “NC Randonneurs” Super Hero. Alan already commuted 160 miles to work this week. Hmm . . . with this ride today, that's 285 miles in one week! If you want to go to Paris in two years, ride along with Alan. You'll learn a lot, and I'm sure he'll love the company (Just don't make me commute with you to work, Alan!).

A peek at North Carolina agriculture: is this where shredded wheat comes from?

Hey (or is it hay?), I think this dude was working in the loft of the barn, although I couldn't be sure. We were too far away to see into the loft window.

Also of agricultural interest, we notice that they’ve begun to harvest the cotton on some of the fields near Averasboro.

There was quite a bit of activity at the Jambaas Ranch today: a canine contest. The term “Dog Show” just doesn’t seem to fit the persona of these pooches.

Pit bulls! Every (hundred) one of ‘em!

Nice doggie (I hope the leash and that fence hold!).

Alan and Ron see P-B-P on the horizon in 2011. Both riders reported significant milestones today. Ron logged his 6,000th mile of the year, while Alan surpassed 4,000 miles largely since May. I also believe that Mike O has a string of five consecutive months of rides for his R-12 as does Alan. [note: See comments below. Mike O actually has eight consecutive months of riding a 200km or longer RUSA/ACB brevet.]

On the topic of equipment, the brightness of Ron’s new LED battery powered headlight drew several oohs and aahs.

Riding my Permanent for the first time, Ron provided a fresh pair of eyes, noting that a road sign had been turned ninety degrees. I'm making a note on the cue sheet and contacting the NCDOT. Thanks, Ron. Such advice will benefit out-of-staters who do not know the route.

How cool is it cruising downtown Benson at dusk?

After tethering our bicycles, we regroup across the street at Subways for some camaraderie, banter, food, drink, and tales. The best part of the ride?

Members of the group motivated by the R-12 Award and the upcoming 2010 brevet season announced that they are looking forward to riding a Permanent in December.

V for Velo

2009-11-05T22:56:00.011-05:00

It's Nov. 5, Guy Hawks Day, and that means it's also the fourth annual showing of V for Vendetta at Raleigh's Colony Theater. The guys from 1304 Bikes have been doing an evening ride to the Colony for special weekday showings like this, and the good folks at the Colony let em in for free to encourage cycling. Cycling and cinema: a winning combination.

Tonight the peloton was just me and Moshe, leaving from the big church on the corner at Five Points. We were both riding fixed gear, but Moshe is braver / younger / smarter / more handsome / more baldless (pick any combination) than I and rolls without brakes. He's an incredibly swift and agile rider, and he is astride a bike that he acquired from a mutual friend who used to work at buddy Ed's shop, CycleLogic, a good place to hang out for equal shares of advice and adjustments.

On last week's 1304 ride, Rob and I wove through the neighborhoods to reach our destination. Moshe prefers the straight arrow approach. I guess that makes him a fleche rider. And so we stuck to the big roads, cannonballing straight up Six Forks, a major Raleigh artery. Along the way we figured out a couple folks we know in common -- he recently rode to Yanceyville with Byron and he met Branson on the Tobacco Trail in Durham. He says he's going to join us soon on a brevet.

Here's Moshe with a refreshing beverage before the movie start. As for V, I had the urge to stand up and yell "bonfire!" but I resisted and finished my popcorn.

These 1304 rides to the movies make for an entertaining evening of cycling. Destination rides are my favorite kind and the price is right. You can stay up to speed on their events by signing up on Facebook.

A special thanks to the Colony for supporting area cycling. By the way, they're showing Pee Wee's Big Adventure on Nov. 18 -- and they're giving away a donated 1304 bike. That's a ride you won't want to miss. Dibs on the poster.

Good ride advice?

2009-11-05T10:45:00.001-05:00

Quote of the Day from Google - Robert H. Schuller - "Tough times never last, but tough people do."

Lake Loop / Nov. 1 Rain Edition

2009-11-02T07:54:00.004-05:00

Oh, my. Sunday was a wet day for a bike ride. But there's no bagging it when Branson sends this note: "Wind's howling- it's raining- the temperature's dropping- I'M IN!!!"

We left at 8:15 on the Lake Loop in a soaking rain. Here's an enthusiastic-looking Byron at the start.

The rain and headwind continued for 70 miles. What to wear in the rain? I couldn't find my O2 rain jacket so I wore a Joneswares wool t-shirt, a Wabi Woolens jersey, my RUSA wind vest, long fingered gloves, a Joneswares wool skull cap and wool socks, and Pearl Izumi tights. I was never dry but only cold once, when we stopped for a half-hour lunch. We had drying roads and a tailwind for 60 miles, and that considerably sweetened the ride memory. We are in the middle of fall here and the roads were littered with leaves and pine needles.

Branson and I rode fixed and were off the front, but were not too far ahead of Geof, Byron and Brian, riding his very first 200K. Talk about getting a good taste of randonneuring. I headed back up the route in the dark to check on them. Fantastic running lights front and aft.

We had some incredibly positive car-bike interactions, including one driver who rolled up next to me during daylight hours to say how visible my rear blinking light made me.

On a weekend when all the club rides got canceled, I'm giving our crew the nod for getting out there and knocking out the century/200k of the month on Day 1.

Phun Physiology: Mental Fatigue Impairs Cycling Performance

2009-11-01T10:03:00.005-05:00

Ever been engaged in some mentally demanding activity and couldn’t wait to take your bike out for a spin? Well it may not be so easy to leave your work at work. In fact, your mentally demanding job could affect your bicycle commute home, according to an article published this year in the Journal of Applied Physiology.

The purpose of the study in the researchers’ own words . . .

Although the impact of mental fatigue on cognitive and skilled performance is well known, its effect on physical performance has not been thoroughly investigated.

Of note, the researchers suggest that mentally fatigued cyclists experience greater “perceived effort” during exercise and quit sooner.

The accompanying study press release provides a summary of the study.

When participants performed a mentally fatiguing task prior to a difficult exercise test, they reached exhaustion more quickly than when they did the same exercise when mentally rested . . .

What was the nature of the mentally fatiguing exercise?

The mental fatigue sessions began with a challenging 90-minute mental task that required close attention, memory, quick reaction and an ability to inhibit a response. After undergoing this session, participants reported being tired and lacking energy. The control session consisted of watching neutral documentaries for 90 minutes and was not mentally fatiguing.

What was the nature of the physical exercise?

After each of the 90-minute sessions – mentally fatiguing or non-fatiguing – the participants did an intense bout of exercise on a stationary bicycle. They rode until exhaustion, defined as the point when they could not maintain a cadence of at least 60 revolutions per minute for more than five seconds.

Importantly, the researchers claim that the limiting factors on performance were mental rather than relating to other physiological systems. They write:

Our study provides experimental evidence that mental fatigue limits exercise tolerance in humans through higher perception of effort rather than cardiorespiratory and musculoenergetic mechanisms.

Does this mean that cyclists should give up their after-work commute? Definitely not, according to the researchers, who assert that

. . . the study suggests that people doing high intensity training, such as competitive athletes, should do their training while mentally rested. However, people who exercise after work should continue doing so, even if mentally fatigued. Most people work out at a moderate intensity, which still gives plenty of physiological and psychological benefit, including relief from stress and improved mental performance.

In fact, a workout after a mentally demanding day at the office may be exactly what we need!

(Photo courtesy of sagittandy)

Grandpa Patents a Bike?

2009-10-26T14:51:00.014-04:00

A rider on the DC-Rand list who works at the National Archives shared this image of a velocipede patented on this day in 1869. Looks like they hadn't quite figured out the chain thing yet. Click on the image for a larger view. Notice the last name. No relation that I'm aware of.

The posting drew this response from another DC-Rand rider: "Back to the Future!"

2009 3 Brothers Lake Loop

2009-10-26T07:45:00.002-04:00

The English folks will like this -- three steel British bikes on Saturday's 3 Brothers Lake Loop: a Roberts that Brother Rob had built for him when he lived in England; a Bob Jackson from the mid 70s ridden by Brother Tim; and my 1970 coffee Raleigh International, set up as a fixed gear.

This is the fifth year we've gathered in Clarksville for our annual bike ride, usually timed to coincide with Boydton Day, although this year they tricked us and moved it to Halloween. We brothers don't see each other that often, and the ride is a fine way to catch up and test each other's legs.

We had heavy showers in the morning, but by the time we reached the dam at mile 50, the skies had lifted. We lunched at Rose's in Boydton, where we had sandwiches and fries and a brief argument about politics. Normally we do a century, but we cut out the loop to Chase City and pulled into Clarksville with 75 miles. That turned out to be a good call. The skies opened up as we watched the lake from the balcony of the motel room.

Dinner at the Lamplighter with the bass fisherman, the goodbyes, then down the road to Raleigh.

Phun Physiology: Regular Exercise May Prevent Weight Regain after Long-Term Weight Loss

2009-10-24T13:58:00.004-04:00

With the demanding portion of the cycling season pretty much in the rear-view mirror, we now head into the offseason. I seem to grow in girth just relishing the thought of the upcoming holidays! Some cyclists, myself included, intended to and ultimately succeeded in shedding a few pounds during the cycling season. But don’t we ultimately share the same fate as dieters who successfully lose weight only to regain it again?

We know that for many individuals weight-loss diets sooner or later fail. In fact, not only do most dieters regain all of the weight they lose while dieting but are dismayed at how quickly they regain the weight. The “yo-yo” phenomenon in fact has a physiological basis.

Dieting triggers numerous physiological changes aimed at efficient weight regain as if the body seeks to reestablish its pre-diet “steady state.” Weight loss causes a decrease in hormone levels of leptin and insulin. The brain perceives an energy store deficit and signals us to eat. Ironically, weight loss actually triggers the production of additional fat cells, which facilitate rapid weight regain, should we overeat just once. And when we overeat, we feel less like exercising, which is the very antidote for preventing weight regain.

But it may be possible to turn the body’s physiology in the opposite direction so that we can benefit long term from a successful weight loss program, according to experts. This is the claim made by a team of researchers in an article published just this summer in the American Journal of Physiology entitled, “Regular exercise attenuates the metabolic drive to regain weight after long-term weight loss.” This topic might be of interest to cyclists heading into the off-season.

But haven’t we known for some time that most successful weight maintenance programs include exercise? True, but now it seems that the science (i.e., underlying physiological mechanisms) may be getting closer to this observation, giving us a reason and also the motivation to stay on track.

Of note, the researchers contend:

The novel observations from this study are that regular, aerobic, treadmill exercise in male rats countered several metabolic adaptations to weight loss that are known to facilitate weight regain and the eventual relapse to obesity.

One physiological change brought about by regular exercise after a period of successful weight loss is the body’s utilization of fat as an initial energy source rather than carbohydrate.

There is more good news. So far as it might apply to humans, the regular exercise required to keep weight regain in check is not only of low intensity but low duration calculated at four percent of daily energy expenditure, or thirty minutes of fast walking, for example.

What does this mean for cyclists? Think about the added benefit of base training this winter, consisting of long slow distances (the cyclist’s LSD). One benefit is weight maintenance. As an increased, albeit negative, incentive, recall that weight gain automatically lowers VO2max, since the calculation of the latter includes dividing by one’s body weight.

Consequently, to retain many of the physiological gains posted during the year, some cyclists may want to consider at least regular doses of low-intensity exercise with the approaching holiday season. See you out there!

A Bike Video Worth Watching

2009-10-22T08:27:00.001-04:00

Riding buddy Cap'n Ende sent along this inspiring video. Want better bike facilities in your community? Here's how it happens.

Boulder Bike Story from Bikes Belong on Vimeo.

Phil Creel's LEL Post

2009-10-20T20:33:00.003-04:00

Phil Creel, our good friend from South Carolina, has done a fine write-up of his recent LEL adventure. Definitely worth a read. It's here.

Cowboy Mike Rides Again

2009-10-19T06:10:00.001-04:00

When the horse throws ya, you're supposed to get right back on. Well, I've been bucking that rule for three years now.

My fixed gear threw my butt to the asphalt in 2006. Completely my fault. I stepped out of a pedal on a short but steep hill. Went right over the handlebars. Broke a finger and a rib and developed a big fat hematoma on my right knee.

I found myself blaming the bike, not the messenger. My fixie found itself parked in a dark corner of my basement, under the stairs. For three years.

But enough is enough. This weekend, I installed a better set of pedals, climbed back on and rode Black Creek 200K permanent with 12 other riders.

I'm happy to report a fine time was had by all. It was a joyous reunion of bike and rider. The day started with cool temps, the low 40s, and warmed to the high 50s by the afternoon under a mostly cloudy sky, but with sunshine and a slight headwind on the return trip. Our baker's dozen hung together for most of the day, but stretched out a bit as we neared the barn.

Once again, we timed this permanent, a fundraiser for the Friends of the Mountain to Sea Trail, to coincide with Black Creek's Fall Festival. Cowboy Bob and Aflac the duck, two highlights from last year, were no-shows. A newcomer to this year's festival was Brewer's organic sausage booth. We set upon this like flies on a rib roast. The sausages were served up on a hot dog bun, topped with chili, mustard, onions and green peppers. Yes, that's a dicey gastronomical adventure at the halfway mark of any bike ride, and it apparently knocked a couple miles an hour off Byron's pace.

Special thanks to Tom B from South Carolina for making the trip up to ride with us, to Branson for the chocolate "pain" and to Jerry for the coffee, for the long pulls from Joel, to the company of relative newcomer John O, to Fearless Leader Al, who is chasing an R-12. Also congratulations to NC's newest RAAM-qualified riders, Lynn and JoAnn, who were both with us on Saturday.

A donation of $200 has been made to Friends of Mountain to Sea Trail in the name of NCBC/NC Randonneurs.