Cycling Nirvana

Cycle safely in the summer heat

HERE ARE A FEW BRIEF TIPS for surviving the summer heat while riding your bike. There are dozens of articles by experts that will give you the deep science about body heat and fluids and other stuff. And if all those numbers and matrices make you feel more confident, then by all means read the articles.

As for me, I’m not an expert in physiology, but I’ve survived some pretty stupid stunts in my time, and I can certainly share some wisdom from practical experience. I’ve ridden my bike in the 115+ degree heat of the parched Sonoran Desert of Arizona, as well as the 98 degree, 96 percent humidity of the Gulf Coast states. And while everyone tolerates heat differently, the following pointers will give you some measure of safety when riding in the summer heat.

Listen to your body
The first and most important rule is: Use common sense. You have to make adjustments in your riding program. You can’t ride in the summer heat at the same intensity you ride in the 60 and 70 degree temps of spring and expect to excel. Your body is highly adaptive, but you need to gradually build-up your heat coping mechanism. Spend the first couple of weeks in summer heat “working into it”.

Your body is talking to you. You know when something isn’t right. If you’re feeling weak, or dizzy or chilled when you should be feeling hot, something is going wrong and you should stop and reevaluate your condition.

Avoid unnecessary heat if you can. Try to schedule your rides in the early morning, or the late afternoon when the sun isn’t so intense. Or, scout out some routes that provide more shade.

Learn how to drink. In other words, don’t ride like a Tour de France competitor for 45 minutes and then slam 20 ounces of water to catch up. Sip your fluids, a couple of gulps every few minutes. When I’m out on a hot day, I drink approximately every 4-miles: a gulp of Gatorade with two gulps of water after it. But everyone is different. You’ll have to discover your own rate of hydration, but it should have consistency.

Discover your best hydration practice
Learn what to drink. Water is a given, but you need more than water. You need a mineral and electrolyte replacement drink. Blood doesn’t work well if it gets too watered down (hyponatremia), and that’s what can happen if on a hot, sweaty day you drink only water for an extended period. The main ingredients that help keep you stabilized are sodium, potassium, chloride and magnesium. These are available in many sports drinks and water additives. I often drink Gatorade, but not all cyclists can tolerate Gatorade. Some of the other products available are NUUN, Clif Shots and Clif Blocks, Camelbak Elixir and Accelerade, to name just a few. If you get too dehydrated or too “watered down” your endurance wanes, recovery takes longer, or worse, you could put yourself in a serious condition. Experiment with proper hydration to see what works best for you, and what your stomach can tolerate.  

Another way to maintain sodium in your blood on a hot, sweaty day, is to try munching on salty foods along your ride. Salted peanuts, beef jerky or similar prepared foods help you maintain your sodium levels. I know a few long-distance cyclists who buy one of those jumbo dill pickles at every convenience store stop.

In the heat of the summer, water and sports drinks get warm on your bike. When you make a stop put some ice in your drinks or buy a cold drink. Putting cool fluids into your system will help keep your core temperature down. Experimentation is in order here as well. Super cold water on a hot ride gives some riders stomach cramps, so go easy at first.

And finally, water is not just for drinking. If you have an ample supply, and need a cool down, consider pouring water over your head, down your neck or over your jersey shoulders. It can provide some welcome relief in the heat of the day. The same is true for an ice-sock. I’ve never used one, but I’m told it works well.

Reflect and dissipate heat
I love cotton fabric. But not for cycling on hot days. Cotton gets wet and stays wet. It won’t effectively wick the sweat from your body and when it’s stuck to your skin with sweat, it won’t allow you to dissipate heat. There are many technical fabrics available that are better for summer cycling. Check out Boure’, Garneau or Canari. Read what they have to say about their clothing and you’ll see the benefits.

Also, give some thought to light colors to reflect the sun, and long sleeves to keep the sun off your arms. There’s a good reason the desert dwelling Arabs are always covered up,no matter how high the temperature. I just bought a long sleeve summer jersey and wore it for the first time recently. It works very well to keep my skin surface for overheating.

Stop in the shade and off the hot pavement. Shade is not always available, but if you have to repair a flat tire try to do it in the shade. If you stop to rest, try to find a comfortable spot in the shade.

Try using a helmet with adequate ventilation. Here’s a look at styles of helmets available, you’ll notice some are well vented and some are not. On a hot summer day, you’re going to want some air circulating over the top of your head.  

Common sense, acclimatization and proper hydration will help you steer clear of over-heating while riding in high temps and humidity. The bottom line on all of this is to understand the messages your body sends and know it's limitations.

Everyone is unique, so experiment to see what works best for you, and enjoy riding this summer. You might also want to join the National Bike Challenge. It’s FREE, FUN, and you might even win a prize.

Riding your bike on purpose, or just for fun

I’M ONE OF THOSE CYCLISTS WHO LIKE NUMBERS. When I ride, I monitor my heart rate, I know my speed and cadence, and I track my mileage and calorie burn. There’s nothing wrong with that, I just happen to enjoy keeping the numerical values of each ride.

But I also know the importance of riding for the shear enjoyment of it. It’s easy to fall into the trap of over-analyzing each ride, a habit that has the potential of reducing the fun and making your ride seem more like a duty.

I think about this often, and offer you a few ways to keep cycling fun and interesting, and something to talk about with the folks who aren’t interested in your numbers. Take a look at the bike rides you do from a new perspective--at least some of the time.

Do you smell rain in the air? Analyze the clouds and wind direction and plot a course to escape the rain. If it adds ten miles to your ride, great! It’ll subtract additional calories from your daily intake. And it's fun challenge!

Interval action: Crank it up past that house with the loose, barking dog in the yard. Feeling strong or just a little bit daring? Go back the other way and give Fido a real aerobic workout. Throw him a doggie bone if he gets too close.

Find an alternate route. Research and map a new course to avoid that dusty, bumpy road construction.

Elevate the mundane. Your bike can elevate tedious car trips and errands into something that's enjoyable, healthy and memorable. Did you forget to mail those holiday cards to the nieces and nephews? Ride to the post office and drop them off. Or make your bank deposit from your bike at the drive up window. Getting in the queue with cars is always good for some quizzical looks and commentary from the kids in the car next to you.

Plan for fun. Don’t waste time sitting in the car waiting on someone. Recently, I drove my wife to an interview in an area of town I wasn’t familiar with. I checked out the roads on Google Maps, threw my bike in the back of the Jeep, and delivered her to her interview. Rather than a long boring wait sitting in the car, I unloaded my bike, went for a fun ride on some beautiful open roads in the outskirts of town, and came back an hour later. By the time I cooled down and re-loaded my bike, my wife was finished and we drove home--me with 600 calories less than when we started.

Lunch rides: If I know I can’t get away for a longer ride, I’ll take a short lunch ride. Short is better than none. I generally leave after 1:00 P.M. to avoid lunch hour traffic and get in 45 to 60 minutes of riding. Back at work, I feel energized for the remainder of the day.

You say your Saturday morning ride buddies cancelled? Now would be a great time to take a small camera with you on the ride, and photograph some other cyclists that you pass along the way, or the fishing boats pulling out of the harbor, or the livestock lounging in the pasture. Try to get your bike in the photo as well. It’ll make your story more interesting later.

So, is your cycling on purpose, or for fun? Your bike, that simplest of human-powered machines can be both--and more. It can help you make a statement, save fuel and money, reduce your carbon footprint, burn calories, become your fitness regimen, or just deliver fun, purposeful, memorable good times. Cycling is what you make it.

 

What’s your favorite part of cycling?

I ENJOY SIMPLICITY. And the bicycle is the simplest of machines, yet it provides so many benefits. For me the bike is a freedom machine. When I get on it and ride, it might as well be a space ship going on some new adventure. The most fun rides are those where my destination is unknown and I have no time limits.



Of course, I also have some practical uses for the bicycle as well. I run errands on it, and it’s my main piece of health and fitness equipment. It’s important to me to get out there and crank it up; get my heart rate up, push myself past my comfort zone. That’s a big part of how I achieve fitness.

Some folks like to race. Criterium, or crit races,  are run on short courses and often held on closed off city streets. They’re fast and furious and often filled with passionate younger riders—for obvious reasons. There are also road races. Road racing began as an organized sport in 1868, and has gotten quite diverse and competitive over the past 150 years. There are many levels of road races, and you’ll find competitors of all ages. And then there’s cyclocross. Cyclocross racing is wild and wacky, fun and strenuous, fast and competitive. I've never done it, but it looks like a blast!

Every cyclist has her favorite thing to do on a bike and her favorite reason for cycling. Here are just a few reasons that people of all ages like to get out and pedal: 

• to free the mind and heal the psyche
• to burn calories
• to commute to work
• to tour the world
• to share quality family time
• to promote health and fitness
• to spend a week in France (or California) touring the vineyards
• to explore neighborhoods
• to spend time in the outdoors
• to get their adventure fix
• to get rid of their gas guzzler
• to discover new like-minded friends
• to ride far, as in Rando or RAAM
• and even to tow their kayak to the river 

There are many ways to have fun on a bicycle, and everyone has their own favorite part of cycling. When I was first getting serious about cycling as an “older guy”, a friend of mine told me, cycling is a beautiful thing, you can make it anything you want it to be. He was right! It’s one of the most versatile sports I can think of. So grab a bike and start crankin’! And remember this: it’s never too late to have a happy childhood.

Seven more crash avoidance tips for new road cyclists

IN MY PREVIOUS POST, I WROTE ABOUT A FEW WAYS to avoid crashes as a new roadie. This post continues that theme. If you’re new to riding a road bike, these tips will help you to keep the rubber side down.

Don’t trust bike lanes. Lots of new bike riders think bike lanes are the solution to safe cycling. That’s seldom true. It’s obvious to me that the people who designed bike lanes probably don’t ride much. In my town we have bike lanes that conflict with adjacent traffic lanes, and bike lanes that end without warning, dumping the unsuspecting cyclist amid three lanes of fast moving traffic.

Use bike lanes with caution. Watch out for surprise endings, excessive trash like stones, sticks, glass, broken concrete, lane-wide grates and motorists who completely disregard the lanes.

Don’t ride with headphones or earbuds. When you’re riding on the road, it’s safer if you can hear what’s going on around you. Plugging both ears with loud music, or media of any kind is dangerous, and illegal in many states. If you want to listen to music use just one earbud so your other ear is available for ambient warning signals.

Know what sharrows mean. I like sharrows better than bike lanes, because they are intended to communicate with both cyclists and motorists.

Sharrows position bike riders in the lane and alert motorists that cyclists may use the full lane. Sharrows are intended to help cyclists and motorists when they must share a narrow lane, and it should help prevent getting doored from parked cars. But be aware of your surroundings and don’t let sharrows give you a false sense of safety.

Don’t get doored. New cyclists are most fearful of fast moving traffic. But parked cars can be hazardous to your health too. With today’s tinted windows it’s hard to tell if a vehicle has a driver behind the wheel.

A parked car can move suddenly into your lane when you’re least expecting it causing a crash, or pushing you into the next lane of traffic. Another scenario is when the driver in a parked car opens her door into your lane just as you’re riding by. If you’re too close you’ll crash into her door. Make sure you leave enough space to avoid the door zone.

Railroad crossings can take you down if you do it wrong.  The metal rails are slippery, and the deep, wide gaps in the road’s surface are rough and can bounce you around. I’ve read that you should approach rail crossings at a 90 degree angle. Well, that might be the ideal scenario, but it’s not always practical. When tracks cross the road at an angle, it could take some radical maneuvering combined with bike handling acrobatics to put you at a 90 degree angle. Those types of movements will rattle motorists who can’t figure out what you’re up to. Here’s how I do it: I approach rail crossings straight on. I get a firm grip on my handlebars and tense my arm muscles so the bumps don’t jerk my steering. I raise my butt slightly off the saddle; my bent knees will act as shock absorbers as the bike bounces over the tracks. I use enough speed so that momentum will carry me across. I don’t lean. I don’t pedal, and I don’t brake. I have not fallen yet.

It’s fun to ride in a paceline. Plus, it conserves your energy when you ride in someone else’s slipstream—aka drafting. But please, gain experience on your road bike for several hours before attempting to ride with a group, and learn paceline etiquette. Pacelines operate as an integrated unit, like birds flying in formation. When a group is riding at high-speed and drafting one another there is little room for error. One false move and you could be responsible for taking out all the riders behind you in a sprawling crash. And you won’t like how that makes you feel. So get confident on your bike, learn paceline rules first, and then start out at the back of the line. You should also tell the other riders that you’re a newbie.

Avoid loose surfaces. In my previous post I mentioned the slipperiness of the painted lines when roads get wet. There are a number of other things that can make the road surface unstable, i.e., wet leaves, loose sand that may have washed across the surface during yesterday’s rain, or even the loose pebble-like residue that appears when blacktop is old and has been ground down. This often occurs in intersections and on corners. Any of these surfaces can make you fall if you’re not expecting them. If you notice the danger, but it’s too late to avoid it, don’t panic. Simply stop pedaling, stay seated to keep your center of gravity low, and coast through it. Try to keep the bike as vertical as possible. Avoid any sharp steering or hard braking.

There you have it. Seven more crash avoidance tips for new road cyclists. I hope you enjoy your new road bike, and ride according to the rules of the road. Check with your state transportation authority for a bicycle law enforcement guide. Most states publish one and give them away for free. It will give you the specific rules for your roads.

Be safe out there!

(Excerpted from my new book in progress: Riding for Our Lives.)

A few crash avoidance tips for new road cyclists

A FRIEND OF MINE JUST BOUGHT A NEW ROAD BIKE. He’s been riding a hybrid for a few years, with its fatter tires, straight handlebars and upright riding posture, but he test rode one of my road bikes a few months ago and liked it. So on Black Friday, he was able to get a screaming deal on a beautiful carbon fiber Trek.

It occurred to me that the difference between casually riding a hybrid around the neighborhood, compared to mounting a faster, sleeker road bike and cranking it up on the highway, could be problematic at first. I thought I would point out a few differences that the average rider might not be immediately aware of.

Road bikes can be a little fussy

If you’re new to skinny tires and the more forward posture used on road bikes, here are few tips to keep in mind that will help you keep the rubber side down.

• Road bikes handle much differently than bikes with fat tires and straight handle bars. For example, steering is tighter and less forgiving. Take a few days of slow easy riding in a variety of settings to get used to this new feel before trying to negotiate traffic during rush hour.
• If there’s rain or dampness on the road surface, avoid the painted lines as much as possible. They are slippery when wet. If you do need to cross them, do so in a vertical position, preferably seated and either coasting or soft pedaling.

• When riding on the side of a lane, avoid that expansion joint or crack in the pavement where two slabs of pavement come together. They can make your skinny tires flinch from side to side, or if wide enough you can get the front tire jammed in the crack. Either occurrence could lead to a crash.
• Also, avoid riding over grates in the road. Your front wheel will likely slip right through a parallel grate, and going cross-ways over a grate can be slippery. About six months ago my back tire slipped off of a steel grate. I maintained control of my bike, but the rim and tire were both damaged when they hit the jagged edge of the concrete surround.
• Hold your line. In other words don’t weave back and forth over the width of your lane. A car or even another cyclist approaching from the rear will expect you to ride steady and in a straight line. Even minor swerving left or right could lead to disaster, or at least make others on the road very nervous about your intentions.
• When overtaking a bike or a runner or a walker, call out, “on you left!” before you reach them. The warning could keep them from absentmindedly turning into you as you ride by.
• When riding over speed bumps, lift your butt off the seat, bend your knees, and shift your weight to the rear of the bike. Your center of gravity is more forward on a road bike. The first time I road skinny tires, I tried to ride over a large speed bump in a casual position and was thrown over the handle bars when the front wheel came to an abrupt stop in front of the bump. You’ll want to avoid that embarrassment.
• Ride your road bike as you drive your car. In other words ride WITH traffic, not against it. Obey road signs and traffic lights. Make no unnecessary or radical moves. Signal your turns and intentions. You’ll want others in your vicinity to be able to anticipate your movements.
• When you ride your bike you are essentially “driving a vehicle”—you must yield to pedestrians.

These are a few tips to get the new roadie started safely, I be back next week to cover sharrows, bike lanes, listening to music and more.

Be safe out there, and enjoy the ride!

(Excerpted from my new book in progress: Riding for Our Lives.)

Kickstarter ends, but the ride continues!

Hello Everyone,

Well, my Kickstarter Campaign has come to an end. I didn’t make my crowdfunding goal, so all pledges are null and void.

I want to sincerely thank all who pledged for your trust and confidence in me, and for the generosity you’ve shown. The Crowdfunding Platform, of which Kickstarter is one, is a growing phenomenon, and a powerful way to finance interesting projects, inventions, micro-ventures, artists, musicians, writers and small businesses. It can certainly give struggling entrepreneurs an additional opportunity for funding when they are rejected by banks, angel investors and venture capitalists.

Capital is no longer for the chosen few

I was recently chided by a person I’ve done business with, who said I was begging. She said my Kickstarter Campaign was akin to standing on the corner hoping passersby would throw money in my hat. Nothing is further from the truth.

We are seeing a transformation in how Americans bring their ideas to fruition with the evolution of crowdfunding campaigns. In just the past few years crowdfunding has raised many millions of dollars for worthy projects, which became the impetus for growing enterprises.

Crowdfunding stimulates commerce. It helps the economy by putting people to work and machines into motion. It can foster major innovation, and allows creative thinking to blossom. 

And here’s another interesting benefit: Crowdfunding allows "average people" to have a voice and be a supporter in projects they believe in. I have recently pledged to four projects myself, three of which were successfully funded, and I can tell you it’s a rewarding experience.

If you like to see individuals succeed, start-ups flourish, young people get a better opportunity and veterans restart their lives; and if you want to be a part of keeping creativity rich and innovation alive, I hope you’ll keep an open mind toward the concept of crowdfunding. I’m confident it will help put America back on a path to a strong economy by providing a leg-up to creators that would otherwise be unavailable.  

Thank you again for believing in me!

Gratefully,

Lloyd Lemons

Mobile app helps cyclists at a crash

CYCLISTS ARE INVOLVED IN CRASHES with motor vehicles way too often. To minimize this problem cyclists need to obey the rules of the road, utilize safety equipment and become adept bicycle handlers. Motor vehicle drivers must understand that cyclists have a right to the road; they too need to obey the rules of the road, and be 100% focused on how they're handling their 4000+lb vehicle. A little respect and courtesy from both groups will go a long way toward reducing injury and death.

If you do get into a crash with a car or truck, and are still able to walk away from it, there's a mobile app that just might help you gather the information you need.

This is not necessarily an endorsement of the product. Read the story here, then you be the judge.   

It’s easy to get started riding a bike at any age

A guest post by Angelina Foster at Cycle Stuff Direct.

CYCLING IS LOVED BY MANY PEOPLE AROUND THE GLOBE and it’s not just for young people. Some of the most passionate cyclists are middle aged, so if you’ve been thinking about it, it’s not too late to start! It can be daunting knowing where to begin, so we have provided a rough guide for all who are about to explore this wonderful sport.



The bike
If you’re starting out in cycling, buying a bicycle can definitely be confusing as there are different types of bikes and many manufacturers to choose from. Road bikes, hybrids and mountain bikes are the most popular. Visit a specialist bike shop that can advise you on the correct frame size and help you pick the best bike to suit the kind of riding you will be doing.

For short journeys any working bike will be fine, but if you’re picking up a second-hand bike, it’s advisable to get it serviced at a bike shop to make sure that it’s safe and in good working order. If you’ve already got a bike, congratulations – you’re already half way there!

Essential accessories
It may be tempting to buy all the latest bike accessories and clothing gear when taking up your new hobby, but here are the things you’ll really need:

Helmet – Helmet shapes and styles vary from manufacturer to manufacturer so try on a range of helmets until you find one that feels comfortable. We would advise buying a good quality one, because even though it’s not a legal requirement, a good helmet can protect you from serious head injury.

Clothing – You can wear almost anything you like when cycling (we recommend fabrics that dry quickly), but bright, reflective clothing is always a good choice. If you had to pick one item of clothing may we suggest a decent waterproof, breathable jacket.

Other helpful things to add to the list are lights, a quality lock, a patch kit and a pump!

Starting out
Start in a traffic-free area like a park to get comfortable with your new bike. Practice looking over your shoulders to improve your visual awareness; and riding single-handed while you make hand signals. Next try cycling around your local area where the roads are quiet. You should be feeling more confident now! Take it slowly and increase your rides gradually.

Keep going
Make cycling a habit by getting on your bike regularly, whether it’s commuting, shopping or dropping your kids off to school. You could even join a like-minded cycling group to help you stay motivated. Bike rides can boost your mood and keep your weight under control. Above all, have fun!

Bike farther, ride longer with whole grains

A guest post by J. Baird at Grape-Nuts

WITH ALL THE HEALTH AND SOCIAL BENEFITS of cycling, baby boomers are hopping on their bikes now more than ever. But aging can affect your stamina. So, how can you improve stamina and increase your energy level for your next bike ride?

That’s where whole grains come to the rescue. Whole-grain foods are a healthy choice because they contain nutrients, fiber and other healthy plant compounds found naturally in the grain. Not only does eating whole grains promote health maintenance, it can also help you power up short-term for your next bike ride. Here are 4 reasons why incorporating whole grains into your diet can help maximize your performance and comfort during your ride:

1. Sustain Your Energy. The body digests whole-grain carbohydrates more slowly than simple carbs, providing a constant source of fuel that keeps energy levels stable throughout your ride. You won’t feel the surge-and-crash effect of caffeine or sugar.

2. Feel Full Longer. The Mayo Clinic reports that including fiber in your diet can make a meal feel larger and linger longer, so you stay full for a greater amount of time. Perfect for those long, leisurely Sunday rides.

3. Be Versatile. Combine whole grains with a variety of light, nutritious ingredients, like fresh vegetables, fruits, nuts and lean meats. Not only will you end up with a satisfying way to power up for action, you’ll have plenty of snacks and meal ideas to choose from.

4. Maximize Your Energy. Aim to eat a small meal or snack one to two hours before you head out the door. A relatively high-carbohydrate, moderate protein, low-fat meal is best to consume before a workout, like a half-cup serving of Post Grape-Nuts cereal (which contains 52 grams of whole grains and 7 grams of naturally occurring fiber). Sprinkle Grape-Nuts on pro-biotic yogurt for a fiber boost with a satisfying crunch, or add fresh fruit to your Grape-Nuts with milk for a naturally sweet and healthy way to power your ride.

RIP Cookie Lady

June Curry, you will be missed by cyclists from all over the world. http://www.nelsoncountylife.com/2012/07/16/cyclists-mourn-loss-of-aftons-cookie-lady-june-curry-passes-at-age-91/