A guy wrote to the me list saying he was giving up on riding long distance. Lets call him TOC, for “tired of centuries”. Hed ridden two 100 mile rides, finishing one in 8 hours and the other in 7:30. After each he was really tired.

Ahem. I wonder what it is like to ride that fast? I remembered my first century ride, the Salem Bicycle Clubs Watermelon Ride. It took 13 hours. That time did include a wrong turn for some bonus miles over a hill and into a headwind, running out of water with miles left before the final rest stop and then spending over an hour there. That was followed by eight miles or so straight into a 20mph headwind that had arrived in the afternoon. There was also more time spent lying on the grass in a city park, getting up the wherewithal to keep going. After that ride I was really tired. I was also happy that I hadnt taken a short cut to the end of the ride. Id gone the distance.

My initial response to TOC was to point out how quickly he’d ridden. Extremely fast for a first time century rider. Today I sent him another email. This one included more reasons for continuing with long rides.

A bit more on centuries. I rode 128.7 miles yesterday. It took 11:40 ride time and 13:19 wall time. Today Im disinclined to move. Maybe it was the 1000 foot climb from the Columbia Gorge to the plateau over the river. Maybe it was the additional 3000 feet needed to climb up to the unnamed summit on USFS road 23. Maybe it was the 600 foot climb out of the Lewis river. Probably not. I think the tiredness comes from the final climb, 1500 feet starting with over three miles at 7.5%.

Not much can compare to a well earned 26 mile 2780 foot descent.

The views of Mounts Adams, Hood and St. Helens were stunning. The wildflowers were beautiful. Riding in the shade of tall pines and firs refreshing.

None of this would have been possible had I given up after that first 13 hour century ride.

There was 7970 feet of elevation gain on that route. While climbing the last one, the 7.5% one, I contemplated which of my systems was giving out. The legs? The lungs? The will to push them to more discomforting efforts? That contemplation became moot when I crested the summit and started downhill. Frequent pulses of the brakes kept my speed down in the comfort zone for the initial switchback descent. Not fun to throw away the gained energy. Then I hit the straight stretches with very mild downgrade and kept the bike moving along at a brisk pace. This was much more to my liking. In retrospect the worst part of the final climb was thinking about its difficulty while doing it. Well, that and dropping my bike one of the times when I got off to walk.

As I wrote to TOC, none of this would have happened had I given up.

cycling-health

If you’re like most people, you know you should get a little more (maybe a lot more) exercise than what your current routine includes. The trouble is, many people have a hard time deciding what activity will give them the exercise they need without costing a fortune or leading to boredom. Forget that gym membership you will never use and don’t worry about buying just the right piece of fancy equipment. Get up, go out to the garage, and get out your old bicycle.

One of the best exercises you can find to get yourself out the door and moving is bike riding. Most of us learned how to ride when we were children, but when we discovered the joys and convenience of a driver’s license, many a great bike landed in the garage without a second thought. Today is the day to think again.

Cycling can be done anywhere– Whether you live in a city or out in the middle of nowhere, you can hop on a bike and be getting some quality exercise in minutes. Bike riding can help with your balance, give you a cardiovascular workout and add in some much-needed relaxation without much in the way of special equipment. While a helmet is a wise investment, you can wear any comfortable clothing and your tennis shoes and be on your way.

Biking is a terrific family exercise. Even the baby can join in by simply adding a carrier to the back of one of the adult’s bike. Many families regularly cycle together, enjoying the bonding time as well as the exercise.

For the truly adventurous, mountain biking can add a whole new element of fun and activity to this once routine sport. With the wider tires on a mountain bike, much more challenging terrain can be explored without the risk of injury. Mountain biking doesn’t need to involve mountains at all- it is perfectly acceptable to take your mountain bike on the same trails you used to hike on. Many communities are building mountain biking trails that offer plenty of challenging countryside at a variety of skill levels.

Whether you are mountain biking or road biking, you can easily step up your daily physical activity and enjoy the great outdoors on two wheels. Go on out to the garage- you know you left a bike out there- what are you waiting for? Get on your bike and ride.

cycling-tips

Here are a few tips to make your rides much more pleasant and enjoyable:

  1. Signal your approach to pedestrians, especially if they’re old. A bell is better than “On your left!”. “Good Morning” or “Afternoon” or “Hello!” in your most friendly voice is even better. Old people, or boomers who busted their hearing with loud music might not hear the bell.
  2. At least once a year change something on your bike to jostle your complacency.
  3. If you ride with groups slip to the back and join the conversation there once in awhile.
  4. Set your bike computer so you can’t tell how fast you’re going. Use duct tape if necessary.
  5. Bark back at the dogs, moo at the cows.
  6. Count the critters on a ride.
  7. Listen for the wing beat of a bird as you ride alongside it.
  8. Sing like you’re in the shower, if you don’t sing in the shower use this as a chance to sing.
  9. Volunteer to ride with someone who doesn’t ride or doesn’t ride very often. Don’t tell them how to ride, just be there. Well, maybe remind them to stop at stop signs and the like.

You say that you are safe, and that you will notice, and stop for a little kid; but your keen observational skills missed 7 cops wearing safety yellow.

The speaker was a cop. He was speaking to a bicycle rider while writing a ticket for running a stop sign. The statement occurred during a recent sting operation in Portland’s Ladds Addition. The message, or the $242 ticket, got through to the rider. Since then he’s been “super careful” about stopping at all stop signs. This behavior has generated a couple of comments from pedestrians. As the rider tells the story “twice pedestrians have told me that I was one of a very select few that actually stopped to let them cross at a stop sign.” The comments from the pedestrians have caused the rider to wonder just how safe he used to be. He thought he was riding safely, giving pedestrians space as they deserve. Now that he’s actually stopping, he’s being told he’s riding safely.

Anyone commented on your riding lately?

Robert Hurst, an urban cyclist with over 150,000 miles and 15,000 hours of experience, has contributed to the literature of bicycling with his book The Art of Urban Cycling: Lessons from the Street. This book provides a history of 20th century transportation in the United States; a catalog of surfaces (pavement, potholes, railroad tracks, curbs, pavement deformations, and more) found in the urban environment; a comprehensive guide to riding in traffic; an overview of common injuries; some thoughts on air pollutions and finishes up with equipment descriptions including an entire chapter devoted to Punctures and Flat Tires.

Art-of-Urban-Cycling

The Art of Urban Cycling

First, my largest complaint about the book. Robert ensures the reader understands the inherent dangers of cycling. No where else have I read such a dispassionate series of descriptions and warnings about the potential of harm while riding. I fear that some readers may become overwhelmed by his descriptions and put the book down without finishing it. Such a reader will be doubly damned. They will have a heightened fear of riding. They will also not benefit from the nearly 100 pages of sound, concrete advice for how to mitigate the dangers and ride safely.

At its core the book is about safely riding in urban settings. The section In Traffic includes 36 chapters on facets of riding starting with Beyond Vehicular Cycling including sections on Vigilance, The Invisible Cyclist, Four Way Stops, Left Turns, Corner Cutters, Hand Signals, Riding a Straight Line and concluding with Riding with Others. Each chapter examines the subject and describes areas of cautions and safe approaches to the matter at hand. Taken together they form a comprehensive guide. The book’s section on flats and punctures is also comprehensive. The section on equipment largely dodges the issue of what, but does cover the most important elements with information on fit, clothing, tools and luggage. The end of the book includes an extensive bibliography directing the reader to further resources.

The advice and techniques Robert describes are sound and provide a solid foundation for riding. If you have not read this book buy it or check it out from the library. I followed up my library check out with a purchase so I may keep a copy in the house as a reference book.

Here are a few snips from the book to whet your appetite for it:

Blame Versus Responsibility

The word “blame” came to the English language by way of the Latin word blasphemare, meaning “to blaspheme.” The Old English version of the verb “to blame” had a very negative connotations. It implied dishonesty. Blame had roughly the same meaning as malign or libel. Somewhere …[blame] became quite respectable — not a proud or useful moment in human history. … The proliferation of blame is rather useless for urban cycling. Blame is what happens when it’s already too late. … Thinking in terms of blame while out on the road is a perfect example of self-fulfilling prophecy. Blame is dangerous.

the most effective way for a cyclist to stay out of trouble on city streets is to forget entirely about the possibility of blaming others and to take on full responsibility for his or her own safety. …

From now on — if some bastard breaks every law in the book and runs you over in the process, it will be your fault and nobody else’s. That is the meaning of true freedom. That is how we will keep such disasters from happening in the first place.

Route Choice

Know that your urban-cycling experience should not be marked by frequent conflict. Occasional conflict, sure. But the ride should actually be pleasant. No yelling. Not fist shaking. No screaming in terror. Every commute should be a bit of a vacation. If it’s not, perhaps a little creative route finding can solve the problem.

Running Green Lights Do not go gentle into that intersection, oh urban cyclist. Got a green light? So what. (Then check out his chapters on running red lights and stop signs.)

Positioning in Heavy Traffic

Cars and trucks are kind of like bulls at a rodeo. As long as we can avoid the business ends of the beasts we can contend with them quite easily. We can mess with them and use them as our toys. But if we get careless — horn up the yang.

The chapter Panic Stops is a gem that reviews the physics of bicycle braking and explains how a bicyclist with practice can achieve remarkable short stops and even turn during hard braking. Robert describes in great detail how to come to a hard, controlled stop in as little distance as possible. This lesson alone is worth the monetary cost of the book or the time spent reading it. The chapter concludes:

It is good to master all versions of the panic stop, but it is better to anticipate problems well ahead of time and to avoid situations where problems elude anticipation. Panic stops are a symptom of cyclists’ mistakes. Riders who have mastered the art of anticipation rarely have to flash their most serious stopping skills. The riders who know best how to execute panic stop are the riders who least often need to. Youth is wasted on the young, and experience is often wasted on the experienced.

If you ride, read this book. If you know a rider who has not read this book encourage them to do so.

cycling

With the busy and hectic schedules most of us have now, it would be relaxing to have a hobby that could relieve your stress and be able to relax you after a day’s hard toil and labor. It doesn’t have to be something that requires you to spend large amounts of money, but you’ll reap many rewards in enjoyment and fun, not to mention the health benefits as a bonus. And if you’re only just thinking about taking up the wonderful hobby of cycling, I hope to convince you to get started as soon as possible.

Cycling can be a good hobby to divert yourself from the hustle and bustle of busy modern life, which of course includes your job. This can definitely relieve you from the stress that you’re getting on a daily basis as well as the boredom that results from the monotony of the same routine day after day.

Cycling is also a fun and healthy way to stimulate you to keep on striving and reaching for more.

And with so many modes of gas-powered transportation being used, spending some on your bike can be a refreshing and a relaxing way to get around.

Unfortunately, many people just don’t realize how cycling can really offer great enjoyment and give you the proper health benefits and stability that you need.

Here are some of the reasons why I promote cycling for health:

1. It’s primarily good for your heart. In fact, cycling can be considered as the second best thing next to running in improving the state of your heart. Cycling is a well-rounded way of remaining in shape and at the same time increasing your cardiovascular health.

In fact, it’s been proven that cycling is an amazingly effective way to decrease your risk of getting heart disease.

2. It can promote a fitness that involves the entire body. Cycling can indeed be one of the best workouts for your entire body; most particularly for your lower body. If you want to focus the development in your hips, legs, and improve muscle tone while at the same time trimming down your waist, then cycling is really for you.

3. It is a low-impact type of exercise. Riding a bike won’t put too much strain on your joints and bones that other exercises and gym workout activities can do, the strain of which can eventually diminish your health and even damage your body in the long run. Cycling is one activity that can give you proper fitness but not to the extent of damaging any part of your body – in fact it can help in maintaining good bone and joint health.

4. It’s therapeutic and a proven stress-buster. Nowadays, many people are taking up cycling in order to enjoy a serene and calm type of exercise that also gets them fit and healthy.

5. It’s fun to do with friends and members of your family. Bike-riding should not be something exclusive that only you can take part of alone and enjoy. You can go on rides with the whole family while sharing fun quality time together.

6. Cycling is a great way to appreciate the nuances and beauty of your surroundings. It can teach you to appreciate nature and it’s wonders, and will encourage you to feel the need to slow down in order to get more out of life.

At the end of the day, riding a bike can be an amazing experience that’s healthy for your mind, body and spirit.

Why are bicycle flags NOT more popular?

BikeFlag1

Flag waving for cyclists…

Out of the ten other touring cyclists we have met, not one has had a flag. All the motorists, motorcyclists and truckies we have met have been extremely complimentary about our flags. They truly DO want to be able to see us as far ahead of them as possible. I have heard complaint after complaint from motorists about cyclists not being visible – so why so few flagwavers?

I think partly this is because of the perception that flags are for kids. A peception I believe may even extend to the manufacturers themselves who do not seem to make flags as durable as they could.

Ours, for instance, did not stand up to high winds or being taken off the bike repeatedly. The glue beneath the flag quickly dries out and the flag requires duct tape or a plastic clamp to secure it.

Also, some flags are designed to go on the back wheel axel and come with a metal plate to attach it there. For a tourer, this is hopeless as your panniers and rack are in the way.

Instead, we have had to devise our own attachment system using a hacksaw, cable ties, a twig and reticulation connectors. We attach the reticulation piping to the rack with cable ties then place the flag inside it secured with a twig as the pipe is too large for the flag.

The attachment system…

Plastic reticulation connectors, reticulation ends and cable ties can be purchased for under a dollar in most hardware stores. We keep a hacksaw on our bikes taped on along with our spokes and have used this to saw off the metal attachment plate. And a piece of wooden doweling can be used but twigs are freely available under any tree…

bikeflag2

Cheap ways to attach flags…

Many flags that we’ve seen come in two parts which is very handy. In cities, when we are walking our bikes along the pavement, we have to be very careful not to whip people in the face with it. It is much easier to take off half your flag than the whole flag and, when necessary, the disconnectable top half becomes an excellent and humane dog deterrent!

Unfortunately, there is a lot of stress on the plastic at this halfway point which we have tried to alleviate using cable ties and which the flag manufacturers have tried to alleviate using connecting metal clamps on the latest flags.

bikeflag3

Flags come in two parts…

Ok, so you may look like a dork with a flag. But is it that much dorkier than lycra? Isnt it better to look like a dork than to look like roadkill? Flags are inexpensive and available from bike stores everywhere.

For those of you who are ready to take your cycling to the next level by installing your own components – or if you simply want to add a new frame while keeping your old components – here’s a great video demonstrating how to build your own bike starting with just the frame.
 

 

Bicycle-Riding

No matter how young or old you are, riding a bike is one of the best types of all-around exercise. Not only does it get you out of doors into the fresh air and sunshine, allowing you to enjoy the local scenery, but you’ll also find that it’s a great way to spend time with time with friend and family and meet new people as well.

With the cost of gasoline ever increasing, and no doubt only continuing to rise, many people are already trading in some driving time for a bicycle. However, if you happen to be on the fence about taking up cycling, here are a few good reasons to hopefully persuade you to get started.

Health Benefits

Riding a bike provides a great many positive health benefits, including:

  • Lowering your risk of hypertension, heart disease, stroke, diabetes and even certain cancers.
  • Riding a bike elevates the heart rate and exercises major muscle groups.
  • Enhances your mood and leads to more social interaction, which may contribute to a lowered risk of depression.
  • Preserves and promotes overall physical fitness and an independent lifestyle.
  • Riding a bicycle is low impact, having a minmal amount of stress on the joints compared to other types of exercise.
  • Increases and strengthens muscle, bone and joint tissue while lowering the risk of fall-related injury.
  • Cycling for half an hour each day can reduce your risk of obesity and diabetes by as much as 50%.

Age is Not a Requirement

Even if you feel uncertain about your ability to operate a bicycle, there are safer alternatives available, such as getting a tricycle, or “trike”. There are a variety of high-quality trikes on the market which make keeping your balance, maintining confidence and safety easier while at the same time allowing for all the pleasures and benefits that cycling provides. Since cycling is also low impact and easy on the joints, it makes an ideal form of exercise no matter what your fitness level or age.

Fun for the Whole Family

Cycling is great for your health.Get fit and spend some quality time with the family all at once! Go on a picnic at a nearby park, take a tour of the local scenery or ride out to pay a visit to friends or other family members. Cycling is a perfect and fun way to get everyone in the family into tip-top shape.

Easy on the Wallet

Purchasing a bicycle provides a fantastic return on investment.  You get transportaion, fun and fitness all at once, and when you compare the cost to maintain a bike versus an automobile, it’s a no-brainer way to save some cash.

Freedom!

The freedom to go about on your own that cycling provides can give a big boost to your sense of independence. Make a plan to get outdoors and enjoy the nearby sights and scenery, see a friend or cycle to some local shops.

Increase Quality of Life

Rather than playing video games and seeking entertainment indoors, riding a bike is an enjoyable alternative for kids that gets them outdoors in the fresh air. When kids realize they can have fun exercising, it will encourage them to lead active and healthy lifestyles.

Green Transportation

Riding a bike is not just a smart choice for you, it’s also good for the environment. By riding a bicycle you are helping to cut noise pollution and greenhouse gases caused by automobiles, as well as reducing the amount of traffic on the streets.

Changing the Future

Enjoy the fresh air and sunshine!

Adults can teach kids the proper and safe way to cycle and how to interact with other cyclists and pedestrians. Having a strong foundation at an early age may help encourage kids to use bicycles in the future as a common form of transportion.

Give Confidence a Boost

For information on cycling safety and guidelines, visit the National Highway Traffic Safety Administration (NHTSA) website for bicycle safety tips.