RTAWW #8 The Touch… The Feel… Of saANd, The Story Of Our Lives

      I woke up at 5 this morning as I’ve been doing for the past few weeks and went for my morning walk.  I walk/jog 3-4 miles depending on what I feel like doing, or really it depends on how good the book that I’m listening to is or how bad I want to get through it. I’m not too excited about the book that I’m listening to so the walk was shorter, besides it was windy. It was windy all night and was still windy when I went walking. I’d say the winds were something like 10mph probably stronger, but I’ll keep my guess safe as the actual speed in my area – the weather at the airport recorded wind speeds of 20-40 miles an hour at the time of my walk and it’s not more than 10 miles away (point being it was windy). Took a trip to the Asian market, which is always fun, and got a few things for several soups that we like. Have I mentioned I like soups? When we got home, my mother in law had prepared some…guess what…soup! Some pea soup. It was delicious!

      The highlight of this day again was riding with my kids. We went out again and they were much more confident today than yesterday – maybe a bit too confident.  My oldest son face-planted into some sand. He came roaring down a hill and I imagine he thought that he would be able to go through the sand or slow down easily in it because yesterday the sand was a bit more wet from rain and he had gone through some short patches of it, but he went about 10 ft started took a swerve left, corrected right in the shifty sand and KuhFWAhP! It took a few seconds for the pain to set in of having his handlebar jabbing him in the abdomen but it did. Luckily my wife and mother in law were strolling around in the park when it happened and came to calm him down. After spitting out all of the sand in his mouth and getting it out of his hair and off his face he calmed down and in a few minutes he was riding around again – but now making sure to steer clear of the sand. Big time kudos to him for get back on and riding. Earlier he had told me that he fell off somewhere that I hadn’t seen but said it was not big deal because stuff like that happens in life, but you just have to get up and keep going. I do believe that is pretty sound advice from a child.

      Mostly we’ve been riding around on grass, which I know is difficult to ride on, but I’m thinking about the long term here – they’re building up some great strength pushing those pedals to trudge through the grass so once we do hit up some bike paths and easy dirt roads, it’s going to be super easy for them.  They actually know that it’s harder (they first learned on blacktop), but I think they feel more comfortable on the grass for now. Plus it’s more fun to go fun to go up and down hills. As long as they’re having fun, I’m having fun!  And having fun on a bike usually means that I’m not going to be stressed or depressed or gaining weight. Bada-bing Bada-boom.

      Time for a recovery sleep – got to do some drivin’ tomorrow that I wasn’t expecting.  Ride on!

RTAWW #3

Who doesn't love an acronym? Third day into this and I'm already tired of writing out my own title to the "series."  The good news is that I'm pretty darn happy with my day today.  I was able to do a good amount of reading for my thesis paper and in between I did various stretches and exercises. I'm sure I'll talk about them in more depth as I figure out a better routine or schedule for doing them.  I also watched some GCN videos on Youtube today.  I particularly liked this one about time efficient training.

As usual they have some good advice, but I think the biggest take away is that consistency is key. Today felt like a day that was more consistent with my goals as far as eating and staying more active.  This evening my wife and I went on a walk to get the heart rate up and the legs stretched out and even though it was a bit cold, it felt great (even my wife, who needed quite a bit of persuasion to go for this walk, said that it felt good and that she was glad that I talked her into going for the walk.
      Another thing that came up in the video is that having some kind of goal might be a good idea, so I'm tentatively setting one for myself for the distant future - a year and a half-ish into the future.  I'd like to do the Sherman Pass RR (climb) again if it's still going on, or at least go at it at race pace and see if I can smash my only attempt from several years ago.
       The last bit, which is my favorite part of the video, is the emphasis on the importance of getting adequate rest - exactly what I'm going to do right now. Ah, yes, sleep. 

PASKENTA CENTURY RIDE! my first century (and soon to be second)!

The plan was simple. Stick together (my brother and I) and draft off riders better than us. Stick together - Fail.  Draft off riders better than us - semi success. It sounds like my brother did better at staying in a group.  I stayed with a group for maybe the first half and then solo for the last thirty miles or so.  I figure near 300 riders showed up for this FREE epic century ride/race.  It's a ride, but it turn into a race once you get out of town.

Everyone meets up at One Mile at Bidwell Park in Chico, CA prior to 8:00am on Super Bowl Sunday.

So last year things were starting out nice, I seemed to have stuck with the main pack going down the Esplanade after someone crashed (having lost my brother almost immediately - as he went off talking to someone he knew), but as we were picking up speed someone almost took out my front wheel by swerving violently to the left (no idea what they were thinking) sending me into the centerline which had reflectors and was graded making for a bit of a bumpy ride until someone let me back into the group.  All would have been well but my saddle bag had come undone and was beating against my right leg.  I had to stop and lost touch with the main group. 

Someones shot of the promenade down the esplanade. ( I forgot where I got this picture)

I think the worst part was that we (the main group) had already made big gap between us and everyone else and I thought my bro was in the main group still.  So i had no one to ride with for quite some time.  I tried in vain to catch up but just wasted A LOT of energy. Soon I was caught by a group of riders, some of whom I recognized from the area, who were getting on quite nicely.  I dropped in behind them and took a sort of break. I made my way along with them taking my turns in the rotations when I realized I was already wasted. We were moving pretty good and I was still tired from my chase attempt.  After under 30 miles I wasn't able to hang on and was dropped.  I for maybe 5 min with no one until a UC Davis clad guy came screaming by me.  My first thought was DRAFT! So I did a little sprint and tucked in behind him.   The plan was to get back up to that group I was with.  It Worked!  This guy was cruisin'.  He dropped me off when we caught up to the group, I thanked him for the ride, and he continued screaming along. 

Ian Boswell @theboz91 · Feb 1

It's a big sporting day back in the USA today, Paskenta Century and some Superb Owl game. Let freedom ring...

  Everyone  stopped in Corning at a gas station which was nice.  I ate some food and had some drink and waited for everyone to be ready to go.  Here began my semi solo ride.  The group was going to be split into smaller groups because not everyone was riding the full route through gravel.  I was determined to ride the full route and maybe find my bro along the way.  I set out with a group and soon a few people broke off to shorten the route.  Next I decided I'd just spin at my rate to my own liking since there was still a long way to go which caused me to drop of the rear.   I road alone and was passed by a few people until the Paskenta market where the group I was with had stopped again.  Instead of stopping and grouping up with them I continued on since I still felt good having been going at my own pace.  I was passed by them again before we hit the 4ish/5 mile strip of gravel road in Paskenta.  In the gravel I picked people off one by one and finished the gravel before most of the group that had passed me.  They passed me again after the gravel and that was the last I saw of them. I lost one of my new Camelback insulated bottles while rattling along in the gravel. 

One of my favorite pics from the Paskenta gravel showing how it makes you feel.  This is actually from the Chico Stage Race which takes the gravel road on in the opposite direction from the Paskenta Century.

 After riding 20-30 min. alone another small group which was moving pretty good came up behind me.  I rode with them for quite some time until the group disintegrated.  Again alone I pedaled along the 32.  Me and another rider then played leap frog as I would stop for water, or to eat, or just being tired, and I guess he was doing the same.  I was very tired at this point.  I finished off the last of my food and drink and stood on the side of the road watching cars pass by knowing I was only 10 or so miles from the finish.  I finally felt like I could continue on and it must have been after the gatorade etc. got into my system because I felt pretty good and was able to maintain 20mph (which was very impressive to me at the time) the rest of the way in.  Happiness was having my bro and his wife there waiting for me to give me a ride home!  All the time I thought my brother was ahead of me when apparently he had gotten behind me when we were still on the Esplanade.  I guess he had spent the beginning of his ride trying to catch up to me!  He ended up taking the 80 mile route and riding with a group not from the area.  
       I think a day later, my brother called and said he thought someone had found my water bottle.  It turns out they had!  Big thanks to the Wentlands for finding, picking up, and returning the bottle!

Date's wrong.  Me, alone, somewhere before Corning.  The news was there covering the ride.

Things I learned and would recommend to others :

- Know yourself and how much food you need! If you're not sure, bring more.

- Either be in the leading group which has a Motorcycle lead out or be in a group who knows where they're going at least until you get to corning! After that it's pretty simple.

- Leave at least some water in both of your bottles so that they'll be less likely to rattle out in the gravel (the water bottle I lost was empty).

- Stay seated in the gravel! You need the weight over your rear wheel or it will just spin and you will be likely have to stop.

- Don't pick a gear too low.  Again all of the torque will cause you're wheel to spin in the gravel.

- Go your own pace.  Taking it easy will likely make the ride more enjoyable.  You'll be able to take a look around and enjoy the beauty.

- Don't ride alone.  Coming from someone who almost exclusively rides alone this should have some weight to it.  On long or difficult rides it is all around better to be with someone.  Not to mention it will be easier.

- Do the Paskenta Century Ride/Race! It's fun !

Big Thanks to Rodney for putting this on!

The Cycling Jury is OUT! Is shaving your legs more aerodynamic? YES!

Ok so when I shave my legs it's only for TT's and I haven't ever shaved all the way to the skin.  I just use an electric shaver which leaves an eighth of an inch and call it good.  Before I did my first official race this year I researched the topic of shaving my legs for cycling.  I didn't really delve too deep and I was left with a "well it doesn't really matter" thought, but I decided to shave anyway figuring it must be more aero to shave than to let my field of long grass make waves like the ocean in wind.  You see I had taken notice to the hair on my arms as I had ridden around and thought that it can't be that aero.  Shaved, raced, let my hair grow back, shaved again, raced again let the hair grow back and now before another race I stumbled upon this article on my twitter account put out by Bicycling magazine (click on article to read it). I'm convinced, shaving will save me time.  To reassure myself and you about this article we have to take notice that this is coming from a Specialized aerodynamicist.  To me Specialized = the most aero.  This may not be true, but they do have Tony Martin sporting their stuff and he's fast (and aero)! Check out the article and uhm... shave.  At least shave for your next TT or flat RR and save yourself time and energy! 

Handlebar Palsy : Don't hang on tight!

Fish and Shellfish

A few weekends ago I challenged myself to do the Sherman Pass Road Race.   To find out it is considered to be one of the most if not most difficult single day road races in California.  From everyone that I talked to who had done far more racing than myself this is the big one.  But this isn't about the race itself it's what happened to my body because of the race.  

Cereals

        I went slow, I was out just to finish this one and I did finish and I didn't get last place.  I was tired after about 9,000 ft of climbing in 53 miles and I needed a ride back down to my car.  Was there any room in the 'inn'(cars) for me?  Of course not.  Luckily a guy who finished around the same time as me was also looking for a ride down to his car which was parked at the 30 mile mark and he also didn't have a ride.  We agreed to ride down to his car and he would give me a ride the last 30 miles to my vehicle.  A couple more guys joined us though they road down ahead of us to the 30 mile parking area.  After an additional 15 miles and 1500 ft of climbing my body could handle no more, literally.  I about fell off my bike from passing out.  I was nourished enough and had water, but my body was aching namely my back arms and to find out my hands which would be the biggest problem.  I got off my bike and told him (Terry) I couldn't go any further.  I asked if he could come back up for me and thankfully, he agreed.  I laid on the ground 9000 ft up in the Sierras amongst the redwoods and stared into the sky as I had a gel and water, then later a banana that a van of riders going down the mountain threw my way.  I felt alright by the time Terry got back up to me with the other two riders in his van.  I piled in and down the mountain we went.  It was at this point going down the mountain that I really realized that something was wrong.  I couldn't feel my hands.  At least not completely.  They were in that numb half asleep way that you get sometimes when you ride, but then you just shake it out and it goes away.  This wasn't going away.  Forty-five minutes later when we got to where my car was my hands were still numb and tingly.   I promised Terry $20 bucks for gas, but he wouldn't take it so I threw it in his van.  He really saved the day.  I couldn't and can't thank him enough.  I got my car made some calls then drove home with numb hands.  

Cheeses

         Once I was home and my kids were in bed I really had a little time to pay some conscious attention to my hands.  Where could I feel? Where couldn't I feel?  Turns out my pinky and ring fingers on both hands seemed to be the worst off.  I didn't think too much of it and decided to sleep.  Nothing heals the body better than some good solid ZZZZs.  

Milk and other dairy products.

        When I woke up it was more of the same.  I decided I'd like to find out what could be wrong.  A quick search online did the trick.  Apparently there are a couple important nerves in your hands  and one of those is the Ulnar nerve shown in the picture.  There's also the median nerve but I didn't seem to have any problems with the feeling in my middle finger, index finger, or thumb, which ruled out the problem being the median nerve.  If I remember correctly if you have a problem with the median nerve it is carpal tunnel syndrome, not handlebar palsy or cyclist's palsy.  As I said it was my pinky and ring finger giving me the most numb/half asleep sensations almost constantly and this is due to the ulnar nerve being damaged.  The nerve can either be stretched thin or smashed to where the outer sheath of the nerve is damaged.  This is what causes the problems.  I read up that it could be days to months until my fingers would be back to normal (not very conclusive - I'm guessing it's just due to however badly the nerve has been damaged).  So it would be a waiting game.  I didn't know how bad it was or how long it would be until I could feel again.  Next was to see how I could shorten the numbness period and help the healing process.

eggs

         To lessen the period of half-way pain all I had to do was not use my hands.  Not fun if you want to get out on your bike.  I tried several different positions on the bars but nothing was comfortable so I made the choice not to ride and would workout in other ways instead.   The other thing that I thought was important to know is that B12 is vital to nerve regeneration.  So I went about finding from which foods I could get some nerve regenerating B12.  I wasn't very happy with the results of my search, not that I was unhappy, I just wasn't happy.  The answer is not ice-cream (though B12 is in most dairy products, i.e. milk, cheese, and yogurts).  B12 is a bacteria so it's totally vegetarian or vegan but... it's found mostly in meat products (seafood and beef).  Some of the highest levels of B12 are found in foods that are fortified with it, like cereals and tofu.  Most multivitamins will contain B12 or you can just get a B-complex vitamin.  It's pretty easy to get your B12 fix.  I get my B12 through almond milk and a multivitamin.  I wasn't happy because I was hoping for something green be high in B12, but I guess many of the veggies in which B12 can be found is actually not a complete B12 (at least that's how I understood it).  "Eat some good healthy food and your body will get what it needs to grow the nerves back," is what I thought.  It worked.  I kept eating what I normally eat and in one weeks time to the dot (Saturday to Saturday) I could feel my hands and could go out and ride.  And ride I did.  Hope you can get out and ride too! Just don't hang on too tight.

yes. B12.

Honor to Paris-Roubaix : A couple ways you can honor The Hell of the North too

Yesterday I paid my respects to The Hell of the North in my own way.  For those who don't know, the Hell of the North is a more formally known as Paris-Roubaix and is a cycling road race known for it's many sections of cobbled and muddy roads.  It's taking place today. In fact it might be over by the time you read this but as I said I paid my respects to the race yesterday and you can too. All you need is a handful of this :

yes it's gravel

and one of these 

a driveway

or just the street.

This is how it's done.  Get all dressed up in your cycling clothes. Toss the gravel on the driveway (not to all-over since you're probably going to have to sweep it up).  Climb on your road bike. Ride through the gravel. Hop off the bike and go inside to enjoy the rest of the day!  

The next way takes a little more effort or premeditation.  If you've seen a cobbled driveway or sidewalk near your home then just spin over to it and quickly ride across it so that no one notices that you're trespassing.

 Respects paid to the race and you can go home or enjoy a normal ride.  If you're lucky you might even have a cobbled road (I know there are some in Pittsburgh) or public with cobbled sections.  I don't recommend this second method or trespassing.

Ok so I didn't do either of these but I thought about them as I road.  I did ride through a short section (a mile) of gravel on my ride yesterday.  This is probably the best route to take if you have the time and sturdy tires and wheels.  If you are going to do this just remember to stay seated if you have to do go uphill at all in gravel.  If you stand your rear wheel is very likely to just spin and kick up rocks.  This is bad.  Leave your weight on the seat and suffer.  Better yet don't go uphill at all if you're not into torture.  

On the subject of torture or self torture I have come to the conclusion that cyclists (or any athletes for that matter) are at least a little masochistic.  I actually never thought about this doing any other sport except cycling so I relate this more to cycling than anything else.  Completing a hundred mile ride earlier this year for the first time which included a five mile strip of hilly gravel secured this conclusion in my mind.  When all was done I told my wife I had fun.  And I'm still going back for more.  

I'm going back to bed.  Ride. Watch the Pros suffer today if you can while you rest or at least be amazed by their suffering after the race and all of the pictures of the muddy dirty riders come out.  www.cyclingnews.com is a good place to check out news and pics for cycling.

A Filter, Cough, and Power : How to Have More Energy While You Ride

I've been sick the past few days with a cyclingy nose and a slight sore throat but this has not kept me from riding.  I've mostly just been spinning inside but today I went out and about.  I have this baseless idea that if I exercise myself to death I will in turn make my body uninhabitable for any bacteria or virus that is causing me to feel lousy.  I do know that my sinuses clear up quite nicely by the end of my ride where 'er it may be.  The beginning of each ride though is most uncomfortable as was the case with today.

   I started out and was quickly reminded of my hindrances.  My nose allowing no air in as though clothes pinned shut and my throat felt like it has an air filter in it only it wasn't filtering grime from the air it was filtering air from the grime leaving me wheezing and coughing and grasping for air.  As I was so desperate for air my mouth was gaping open and a wide open mouth dying for air on a warm spring evening while many little friends are out and your traveling at 28-30+mph is a bad combination.  Yes. I got a little friend who should have traveled straight on down the tube stuck in the filter of my throat.  I have no problems swallowing a gnat.  It happens.  In fact racing cyclists on average swallow three to four times more bugs than your average person (just made that up, but it sounds good).  The problem here was that it just did not want to go down or up for that matter.  This left me coughing and hacking and nearly lung chucking for a mile and a half if not more.  All things, it seems, have their purpose.  On this day this gnats purpose was to lead me to discovery.  
   The first discovery was that I can ride with no air for a mile and a half if not more at a fairly slow pace.  The second discovery was that once the gnat went down I felt a better.  This may seem trivial but it has grounds.  You see as I explained to my wife, I was able to ride a bit quicker than usual after swallowing that gnat and the reason being is that I got a tiny shot of protein which boosted my energy for the remainder of the ride.  Do not forget if you need a little oomph during a ride, open your mouth and invite the protein bites to get that energy boost.

On very special occasions I take my favorite treat - a bag of Haribo Gold-Bears.
Interestingly enough the flavors are different in Russia than in the U.S.  This
is and image I think of German vs. U.S. Haribo Gold-Bears.  I don't care where
they're from. They're good. 

  Actually by the time I did get rid of the gnat I was all cleared up and able to ride at my normal pace.  And further more there are lots of good ways to keep your energy level high while riding.  It's called drinking and eating.  I always brink two 28 ounce bottles with me when I ride even if I know I won't be out long. 
I usually fill the bottle with Gatorade since it seems to give me that little extra that water does not i.e. sugar and those lovely electrolytes.  Plus from all the reading I've done it seems that Gatorade keep your body going quite well.  I've actually filled one bottle with a protein drink during a longer race.  I don't know if doing this has any positive research results but it  seemed like a good idea and I felt good during the race.  When your about to leave don't forget to bring that banana or something that will keep your body fueled.  Sometimes a short ride turns into a long one and then when you're towards the end of the ride you'll wish you had that sustenance in your back pocket.