New Training Guide for us seniors...

Found this great book today and it describes so much in detail about training and riding for us seniors. RA will benefit from it as well. I have been primarily burning calories and dieting with my riding and that does not work for the distances and back to back rides of the NCAC. Need to eat and need to hydrate more than I have been which promotes recovery and prevents cell damage in the muscles.

Tomorrow is a long ride but I will keep it in Zone 3 or less for 50-65 miles, either a half century or a metric century. Next week is rain and snow so likely we will be in the gym and that is so boooooooring!

101 for the week...

The weather was cooperative today so I rode 31 on Legacy with the new trike. A little adjustment was required and the geometry is a little different than the Rans recumbent. Slightly different muscles maybe... I rode 26 miles and managed to average above 15 and for the first time ever on any recumbent I managed to catch and pass a group of folks on their upright bikes. As I passed them I overhead them say what a fast pace they were keeping. I think the trike is another mile or two per hour faster than Juan Luis. It is really fun around corners and it appears to handle high G turns. Coming to stop lights and signs at intersections is OK too. You just sit there as if you were in a lounge chair.

Tomorrow I want a metric century or at least 50 miles. I need to know if any more adjustment is required for the head support or length to the pedals may be necessary. The pedals are equipped for shoes to be locked in so I will try that as well. I think it will be more efficient and the feet will stay on the pedals better.

Josh and I are spending the day together and we have a few tasks to complete include getting photos of the Burley Tandem and the Rans for immediate sale. In between our tasks we have to find lunch, supper, a movie and a few games.

Maybe an upgrade?

I going to Payson today to visit a bike store and take this beauty for a spin around a couple blocks. I am unhappy that people I know who are new to riding can get 17+ per hour on Legacy having never ridden before. I am talking about Pablo from our branch. It may be time to retire my Rans Stratus XP. A very comfortable touring recumbent but in spite of upgrades and training it goes no faster.

Here is what the web site says about the new ride I am looking at: "The Catrike 700 was built for all-out speed. Its aerodynamics seating position, fast rolling 700C wheel and high gears, make this a fast high-performance trike. It is arguably the fastest recumbent trike in the World...When people ask me what is the fastest trike in our shop, I don't hesitate to answer, it is the Catrike 700. This trike has been created for one purpose, to go fast. So, if that is your number one consideration there is no better production trike available. This trike is for all the speed freaks out there looking for something that can compete against any road bike."

I am not a speed freak but I have grown weary of being passed by nearly everyone but 15 year old boy scouts on Legacy Trail. I do want to be more competitive with the good folks of the NCAC and not have them waiting for me to clean up the rest stop and put away the bagels.

UPDATE ON THE UPGRADE:

Yes, I have a new speedy recumbent trike in the garage. We went to Payson and I test drove the Catrike 700. It is as shown in the photo. It is black and it is faster than Juan Luis. We will be having a bike sale this weekend. The new trike gets up to speed quicker and there seems to be less resistance to maintain higher speeds.

The angle for pedaling is different than my two wheel recumbent. It takes some different muscles to make it go. Steering is interesting, as it "turns on a dime", as they say.

Th weather is supposed to be in the low 50's tomorrow and not raining or snowing so a ride is scheduled. It will be interesting to see how I do in a one hour interval and if a ride in a lower heart zone. The owner of the bike shop rode his Catrike around Utah Lake in a century and completed the ride in five hours and change. He is a younger man and in very good condition.

Heart Rate Zones and Apple Pie...

With the real intent of improving my training after the disappointing performance over the weekend I attached a heart rate monitor to my chest just below the breast bone. It is an accessory to the Garmin GPS enabled computer for cyclists. I have probably been riding blind as at some point in my preparations for the NCAC ride in May I need to know if I am training and improving my cardio capacity. According to the little guide that came with the computer if I ride along with a sustained heart rate of between 80 and 90 per cent of my capacity I should see not only improved aerobic capacity but anaerobic capacity and threshold. Also I can expect to increase my speed, which is important. I rode 26 miles today before scout meeting tonight and kept the HR Zone for more than an hour around 4.5 which is about 85% maximum. The last half hour I cruised back home keeping the heart rate in 2 to 2.5 which is recommended as a good recovery pace.

I also tried out a Larabar for the first time. Em, my mentor, recommended the apple pie among others. It did not disappoint. I am going looking for a source for these things rather than from a bike shop. They taste way better than GU.

I think my riding and training has been satisfactory to this point and that was confirmed by the heart rate monitor. I just need more training, more hours, more miles, and more weeks on the recumbent. I rode about the same profile today as my other rides. Give it about all you've got for one hour, average 15+ and then cruise the rest of the way. That means Zone 4+ for an hour then switching between zones 2 and 3 for the balance. Zone 3 is optimum according to the little book for developing aerobic capacity. For the next 8 weeks I will continue pushing into Zone 4+ and try climbing some hills on the rides. Em recommended Parrish Lane. RA said to try the road to the Bntfl. Temple. Glad Em is my mentor on this.

Benchmark Rides in CA

Busted or nearly so this weekend... I have come to the realization I have much to do in the two months remaining before the NorCal Aids Challenge Ride in May. More fundraising to achieve as well. With regard to my training regimen I downloaded a Kindle book and started reading about using the heart rate monitor per H and Em's explanation and encouragement. I need to maximize the time I have left to train for this ride in May. I am hoping to get in close to a hundred miles a week for the 8 weeks remaining and get the heart rate training I need.

The people I rode with were very kind, supportive, and patient. I generally brought up the rear in both rides and even cut short the distances I rode. Managed to get in 70+ for the weekend. RA enjoyed 20+ along the American River Trail on her recumbent trike. That trail has to be one of the best rides in America.

"If you're 62 it is one dollar..."

Some warmer temperatures today prompted me to try and get in a metric century in preparation for the Winters Nor Cal Aids Challenge Ride on Saturday. A late start limited me to 50 miles. I headed toward Antelope Island and I made it to the park entrance a little shy of 25 for the one way journey. The nice lady ranger said it would be $3.00 to ride a couple miles out on the causeway. "Yes," I said, "but I am not going to the island. I just need to get my 50 miles in today." "How old are you?" she asked. "If you are 62 or older then it is just one dollar." I paid her the dollar bill and rode out about 2 1/2 more miles. I have not ridden that far on the recumbent for a couple years. By the time I got back to Centerville it was getting dark, but my 50 miles were done. The ride was worth 3800 calories according to the Garmin Bike GPS and computer and I averaged 13.3 mph into northwest headwinds all the way out. Coming back they began to subside as the sun was setting so I did not get a lot of assistance from a tail wind. It seems to happen that way in the afternoons and evenings. Tomorrow the boy scouts and I will ride the first 10 mile installment for the Cycling Merit badge.

The frogs and toads were out in greater numbers than I have ever heard them along the Legacy Park Trail. It really is astonishing how many there are and what a cacophony of sounds they can make in the marshes along the trail.

39 @ 43

I did not quite ride 1 mile for every degree of Fahrenheit today. It was hovering between 41 and 43 degrees and I got in 39 miles. It was cold and I was not dressed well enough. On top of that both directions were up hill. That is to say I had some nasty headwinds which added to the chill factor and the time on the bike. This is a quote from the KSL weatherman: "Brisk northerly winds and chilly temperatures have made today feel more like February." Indeed it did.

Other than getting chilled I was feeling some knee joint pain after about the 25 miles. My average speed was 13 for the 39 miles. more cooperative winds, i.e. none, could have helped the average speed but adversity builds for better times on good days. Celebrex will have to be in the first aid kit I take riding with me next week. This is the 43 mile NorCal Aids Challenge tune-up ride in Winters CA. I have a couple more days to get 30+ milers in between snow storms and the inclement weather we are having.

Tomorrow is supposed to be 50+.

UPDATE: Today was 50+ and we managed a ride on the Legacy Trail. I completed 16 miles and averaged 15.5 miles per hour. Felt pretty good with the advice of Em gave about taking vitamin I. Looking forward to next week as we might hit 60° here and a chance maybe for a metric century before we pack the bikes for CA and I ride in Winters with the NorCal Aids Challenge folk.

Building a shed is not aerobic exercise...

Almost two weeks in CA building a shed over the pump and well did little to help my riding today. I was about fasting/dieting with little food today before I rode 30 miles. I installed a new Garmin GPS. It is near my right hand and I can change the display without too much effort. It seemed about the same as the previous bike computer as to speed and distance. It tracks calories burned also. You enter in your age, weight and even the weight of the bicycle and it counts them. It was about 2500 calories for the ride. I managed 15+ miles for one hour and rode 30 altogether. The rear cluster on the bike needs to be changed and I am ordering a spare wheel set to avoid the problems with the ride I could not make in Northern CA last week due to three flat tubes in less than 30 minutes.

Ready for the test ride...

I installed the fairing this PM and took this photo. Tomorrow the weather is supposed to be good, maybe near 50°F. I am wondering how the recent upgrades, new wheel set and the fairing will perform We have a ride scheduled in the PM and I am thinking I am close to recovery from this recent cold.

One surprise was the noise of the tire on the road amplified inside the polycarbonate and sending it upwards. That will take some getting use to.

Any advantage that I can...

I have invested more than a thousand dollars in upgrades for my recumbent. I have a new Roval wheel set as well as a fine new aerodynamic fairing. I smiled inwardly as the bike store salesman told me how light and strong these new Roval wheels were, only so many grams, etc. I thought of my still 42" wasteline and wondered how many extra grams I could lose before the NorCal Aids Challenge ride in May happens. I am down from a 46" since last October though. This new fairing, according to varying accounts, should increase my speeds by one to two mph. Due to weather congestion, rain and snow, and a head cold I have to wait to try the bike out with these improvements. Can I ride the same course as last time along the Legacy Trail and reach 15 miles in one hour? I am hoping the cold is gone and the weather has improved for a ride on Monday to test all this new gear. Thanks to Em for the gentle encouragement and support to ride the ride!

Another advantage to the recumbent, and I hope it is true, is from a nice article on Wiki:" Many riders switch to recumbents to alleviate the chronic back or neck pain from riding upright bikes. On tricycles, the inherent stability of three wheels allows very low gearing to be used, so hills can be climbed without strain on joints. Also, on some recumbents, the rider's legs are nearly at the same height as the heart. This reduces the rider's hydrostatic pressure, thus allowing venous blood to more easily return to the heart. This physiological effect of improved circulation suggests an increase in rider endurance and/or increased power output on long rides. Recumbent riders are not bent over as are conventional bike riders, and this makes breathing easier. Additionally, studies indicate that upright bicycle riding may be a cause of male impotence due to pressure placed on the perineal nerve by the seat; recumbent seats do not present the same issue."

I will remind my body of all of this as I am cranking along at the back of the pack over the 330 miles in Northern CA in May.

Uphill both directions...

Just could not stand not getting the recumbent out today for an afternoon ride. So many questions, how would I do after nearly 40 pounds of weight loss and one month or regular visits, three times a week, to the gym? Would spinning the exercise bike be of much value? Could I possible be ready in 3-1/2 months to ride 330 miles in the NorCal Aids Challenge ride? HMR said I would need to ride a minimum of 12 mph and including rest stops I must average 10 mph. I rode for an hour with Juan Luis and we kept it up to 13+ and averaged almost 12 for the 20 mile stint we did on the Legacy Trail. It was a bit on the cool side with temps in the mid 40's.

KSL's weather site said 3 mph winds from the south west so that is the direction we started. That lasted about half the ride then it switched from the north and east so we got it both directions.

Monday both the recumbent and Stout are going into the bike shop for upgrades and new rubber. I want to repeat today's ride on the Stout. That is about the sweetest bike ever. In spite of the endorsements by recumbent manufacturers the rolling resistance I think is greater than the traditional bikes. An early thought for a training ride in March in NorCal is to use the Stout in the hills on a 49 mile ride and Juan Luis for comfort on the flats.

The last issue is what does Olmesartan due to your body when exercising? My doc is famous for non communication about the side effects of chemically induced vasodilation, i.e. lowering BP. Already I have begun cutting the pills in half and reducing the dosage by 50%. I will watch it for a couple weeks. I am not telling him about it.

A different view...

It is probably appropriate to adjust the orientation of the blog. No longer will I be reporting on the construction of the new Surf Scoter Pilot House Cruiser but my current preparations for the Northern California Aids Challenge and events beyond that. Presently I am holed up in a Super 8 Motel in Montpelier ID. The good news is they have wireless internet and an exercise room. I managed to get an hour on their stationary bike in between getting ready for a couple presentations tomorrow and tracking down on the internet an aerodynamic polycarbonate faring for the recumbent bike. It is reported it can increase my overall speed by at least 10%. I have signed up to ride 330 miles in four days. Is that insane or what?

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Overnight they grew...

On Monday I inspected the property for any sign of edible shrooms. None to be seen. On Tuesday it rained a good deal. Today, (Weds.), I looked again and a number of boletes and about nine other types had "mushroomed" out in many places. We cut one of the boletes and are cooking it tonight. The very white one may be an agaricus and poisonous so we did not harvest it.

Ate some wild mushrooms...

They were boletes and we have a patch of them near the house. RA fried one up in olive oil. It was OK. I have not seen them on the property before but maybe that is because we have not been here on the first of November. A few small marks were on the fruit or cap of the shroom suggesting it was shared earlier by a small creature. Maybe we will try another one tomorrow.

The Best is Yet to Come...

Forty years and change ago I picked me a plumb, (or at least I saw one), out of the tree of life. She came along and everything started in to hum. Still a real good bet the best is yet to come. The best is yet to come and babe won't it be fine. You think you have seen the sun but you ain't seen it shine...

Saturday we'll walk the beach come rain or shine. Walk the sands and feel the sea. Smell the breeze and squeeze a hand... The best is yet to come, for all of us. Little boys and a tree house, a bigger boy and thoughtful conversation. Incredible daughters and a son. I love you all. Most important is the woman I married and met on that beach forty years and change ago. How much of the next forty years will we have together? Who can say but whatever, the best is yet to come...

Love you babe.

A View from the Bow...

Yesterday I ordered from San Devlin the new and improved design for his 22' Surf Scoter Pilot House Cruiser. The boat features several improvements including the ability of mounting an outboard motor on the transom as well as an extended cabin. With the extra room in the cabin there is room for a sit down potty and an enclosed head.

The hull lines have changed so it handles better at higher speeds meaning it planes a little better than earlier Surf Scoter designs. I have to complete the various projects around the place before I can start construction however. Not all bad.

Babe on Board...

A recent trip to Seattle area to visit Kelly resulted in a visit to a wooden boat festival. We met Sam Devlin the desginer and builder of some incredible seaworthy craft including the 22' I want to start. Work will commence this winter in the garage. He also designed the Prandall, the boat the boy scouts and I built last summer.

Note the lady on board a Surf Scoter 22'. This is the boat I have plans for so it was useful to be able to climb about and get some perspective of its size and layout.

Can't wait but a number of tasks involving wood have to completed first. Its not all bad.

On my wall...

I have the 1565 Tyndale Book of James framed behind museum glass and surrounded by archival matting on the wall in the living room. According to scholars William Tyndale is as much responsible for the modern English language as any author, poet, or scholar. Much of the KJV is from Tyndale's own hand, more than 80%. For his contribution and translation of the holy writ into English he was betrayed by friends, strangled, and then burned at the stake by the order of King Henry the VIII. Arguing with a priest about his work to bring the scriptures to everyone he said: “I defie the Pope and all his lawes. If God spare my life, ere many yeares I wyl cause a boy that driveth the plough to know more of the Scripture, than he doust.” It would be for three hundred years to pass for that boy 'that driveth the plough' to read Tyndale's translated Book of James -- "If any of you lack wisdom..." and put it to the test defying the religionists of his day and he too ultimately to wear the martyr's crown.

To me the greatest tribute to William Tyndale is the incorportaion of his English translation into the Endowment Ceremony in the Temples. Of course these were taken from the KJV but they were lifted from the Tyndale Bible. Among the many phrases he brought into English from early Greek and Hebrew texts are the following:
And God said, Let there be light, and there was light (Genesis 1)
And God shall wipe away all tears from there eyes (Revelation 7)
Ask, and it shall be given you; seek, and ye shall find; knock, and it shall be opened unto you (Matthew 7)
With God all things are possible (Matthew 19)
In him we live and move and have our being (Acts 17)
Be not weary in well doing (2 Thessalonians 3)
Fight the good fight of faith; lay hold of eternal life (1 Timothy 6)
Looking unto Jesus, the author and finisher of our faith (Hebrews 12)
Behold, I stand at the door and knock (Revelation 3)
Am I my brother’s keeper (Genesis 4)
Ye are the salt of the earth (Matthew 5)
The signs of the times (Matthew 16)
Where two or three are gathered together (Matthew 18)
They made light of it (Matthew 22)
Eat, drink, and be merry (Luke 12)
Scales fell from his eyes (Acts 9)
Full of good works (Acts 9)
The powers that be (Romans 13)
Filthy lucre (1 Timothy 3)
The patience of Job (James 5)

During the months of imprisonment prior to his execution he wrote this in his diary: "My overcoat is worn out; my shirts also are worn out. And I ask to be allowed to have a lamp in the evening; it is indeed wearisome sitting alone in the dark." He mastered at least eight languages and spoke them as a native might. He was a scholar of the first order and yet was reduced to begging the king's guards just for a lamp to illuminate his prison.

Thank you William Tyndale for illuminating our experience.

Successful Fishing

Jack, Kyle, and I went out on a charter boat for a morning fishing expedition. It was his first adventure on the ocean and he did very well. The ocean was flat so no one got sea sick and Jack quickly got his sea legs under him in the gentle swells. We all entered the on board contest for the biggest rock cod but we came in third place. Jack did catch the most fish of anyone and did a fine job of reeling them in, one after another, and once two at one time.

Next year if we get a flat day on the ocean Andy and Josh will have to go with us.

A New Edition to the Branscomb Road House

The boys started climbing in the tree in front of the house so it seemed natural to enhance their experience by adding a few boards and some screws. Andy calls it his "office", but it is shared equally by the grandsons. We will add to it in the years ahead, maybe a fire pole or a plastic slide... It will grow in future as the boys grow too.