SATURDAY’S TEAM BIKE RIDE

In spite of promising myself that I would stay off my road bikes for two weeks in anticipation of rehabbing my aching knees, Saturday I loaded up my newest road bike and associated cycling equipment and then headed for our cycling team’s Saturday MEETUP place.

After joining many other bike club members at 7:30 a.m., I cycled strong for over 26 miles, completely oblivious of the fact that I have a 5K and a half marathon to walk/run in seven days.

I must say that I’ve never felt so strong on a road bike. Obviously, the one week hiatus from biking did my legs and knees a world of good.

Choosing the 16 to 18 mph pace group to ride with instead of the slower 14 to 16, or the faster 18 to 20, my choice turned out to be slightly less than what I was capable of. Near the end of the ride, I found myself slightly behind the fasted pace group and well ahead of the 16 to 18 pace group. It’s amazing what rest will do for the body.

Finishing the 26.6 miles in one hour and thirty minutes, my average pace of 17.6 mph turned out to be a personal best. Had it not been for the myriad of traffic signals and other cycling obstacles that continually decelerated the peloton, my average pace would have been near or at 19 mph.

Regarding that 5K and half marathon that loom large, I really must take it easy for the next five days in hopes of entering both events injury free. Taking it easy doesn’t mean that I have to forego all exercising; it simply means that I need to stay away from any intense riding or walking from now until the actual events.

Sometime that’s easier said than done!

http://ridewithgps.com/trips/401156

TESTING A KNEE WRAP

Anxious to try out my new Wal-Mart purchased knee wrap, a Mueller one-size-fits-all adjustable compression knee support type wrap, my wife and I headed out the door this morning at exactly 7:57 a.m.

Greeting us as soon as we exited our air-conditioned condo was 86 degrees with humidity that could just about be cut with a knife. We knew that we were in for a hot walk – and if we felt up to it – short spurts of running.

Hiding behind a large eastern cloud was the punishing sun that was just about to make its not-so-grand entrance. Not five minutes into our walk, the blaring sun did just that. Jan forgot her sunglasses, so when the sun did come out from behind the cloud it was a double whammy for her.

We typically start out slow, forcing us to pick up the pace later to make up for lost time. This morning’s first mile was a 16.57 pace, one and a half minutes slower that our usual settled-in pace. Some things just never change!

All Walt Disney World running/walking events require runners to maintain a 16 minute per mile pace. And if you don’t, they will scoop you off the course without hesitation. We’ve always been well below the scoop-pace, and we are determined to complete both the 5K and half marathon this coming October 1^st without being taken off the course.

The knee wrap seemed to work wonders. Placing it around my right knee, which is the only knee that’s been giving me fits lately, at no time did I feel apprehensive because of weak or aching knees. I’ll test it one more time, and if the knee feels comfortable during one more power-walk session then I’ll purchase a second one for my left knee – just in case.

Despite the slow-motion first mile, we still averaged less than a sixteen minute per mile pace for the 3.6 miles.  We ran only twice, 30 seconds each time. 

We can already feel the 5K and half marathon finisher medals around our necks.

TAKING A BREAK FROM CYCLING

With two running/walking events coming up at the end of this month, it might be to my advantage to give up cycling for the remainder of September. I’ve been thinking about this for some time, that I’ll need refreshed, healthy knees just to get through the morning 5K and the evening’s half marathon. Consequentially, my bike shall remain in its restful state for two weeks or more resting from multiple past rides.

To maintain my aerobic conditioning, I’ll swim nearly every day along with strength training in the fitness center. The two disciplines will suffice in keeping me in shape to endure two power-walking events, both taking place in one day.

As far as walk training is concerned, the daily trips to and from the gym will be sufficient. My legs are already like pistons from biking nearly three thousand miles just this year. The object of not biking for two weeks is to rest the knees, hence no long-distance walk or run training.

I love this healthy lifestyle.  But at times, to remain healthy, one must keep everything in moderation, which  to me is agonizingly difficult when it comes to cycling.  

PELOTON (CYCLING PACE-LINE) GUIDELINES

1. 

   Be Predictable—This may be the most important rule (even for solo riding) and it involves every aspect of riding from changing positions in the group to following the traffic rules. You might say that all the other rules support this one. Smooth predictable riding isn’t just a matter of style...here the word survival comes to mind! If unpredictability is the only predictable part of your riding style, you are a hazard to yourself and everyone else who has the misfortune to ride with you. Have you ever been on a ride where the group stops at an intersection and people scatter all over the lane? Some going through on the wrong side of the road and others turning left from the right side? Some running the stop sign and others doing it right? It’s confusing and irritating to drivers of vehicles as they approach a situation where cyclists are going in all different directions or just blowing through stops! Part of being predictable is riding within the rules of the road as a vehicle. Groups should maintain integrity when approaching intersections. That means staying in the correct lane, stopping together, and starting together as traffic allows. It goes without saying that if we demand the right to ride on the road, then we must be willing to ride responsibly...especially as a group.
   
2. Don’t Overlap Wheels—This habit will get you in real trouble. This is a good way to test your ability to do cartwheels if you don't adhere to this rule. Some people do it from lack of concentration, others may just not know any better, but sooner or later they'll crash. There is no recovery from a front wheel deflection. All it takes is for the person in front to move sideways a few inches...if someone is overlapping his wheel, that someone will go down along with practically everyone who is behind him. Many times the person in front can recover, but not the people behind.
   
3. Be Steady—This includes speed and line. If the person behind you fails to adhere to #2, you will contribute to a crash if you wallow around all over the road. When everyone is working for the group, maintain a steady speed as you go to the front. Ever notice how easy it is to ride behind some folks? If you take note of their riding style you’ll probably notice they don’t yo-yo around in the pack. They are rock steady. When they take the lead, they don't accelerate. If they are strong enough to accelerate the group, they do it after the previous pull has rejoined the rear of the group and then only gradually so as to not string out the pack. When they are leading, they ride a straight line and their speed will be constant with the conditions. What a joy to ride with someone like this. Sometimes steady doesn’t just mean speed. It means steady pressure on the pedals…uphill or downhill, headwind or tailwind. When you are following someone like this, life is good! When they are following, they don’t make sudden moves or they know how to control their spacing by using their body position instead of using the brakes. Sudden braking will set off general alarms from everyone in the rear and make you very unpopular. If you do use the brakes, feather the front brake only and keep pedaling against the resistance. This allows you to moderate your speed without disturbing trailing riders.
   
4. Announce Hazards—When you are in the lead, you are responsible for the safety of everyone behind you. You will become very unpopular very quickly if people behind you keep bouncing off of potholes, running over rocks, or reacting to unsafe traffic situations that you fail to point out. You need to be very vocal when approaching intersections, slowing, stopping, or turning and all actions should be smooth and deliberate. Sudden, unannounced actions will throw terror into any peloton. Riders in the pack should relay these warnings to the rear. When you are following, announce oncoming traffic from the rear…in this case others should relay this info toward the front.
   
5. Signal—Signaling lets everyone (vehicles and riders) know your intentions…remember #1? This makes you predictable. Also, it’s a good idea to make eye contact with oncoming traffic at intersections. One note here, use your right arm straight out to signal a right turn. It’s uncool to stick out your left bent arm to signal a right turn; more importantly, it’s impracticable and ineffective. In a big group combine this with a loud vocal warning of your intentions.
   
6. Don’t Fixate—If you are staring at something (i.e., the wheel in front of you), eventually you’ll hit it! When you walk in a crowd, you don’t stare at the back of the person in front of you…so you shouldn’t ride like that either. Learn to be comfortable looking around or through the riders ahead of you. This will allow you to see things that are developing in front of the group. With a little practice you will be able to "sense" how far you are off the wheel in front of you.
   
7. Stay Off Aero Bars—This shouldn’t require much discussion. They are much too unstable to be used in a group ride. Plus, you don't need to be on aero bars if you are in a pack as you will receive more aerodynamic effect from the other riders anyway. Maybe...one exception…when you are at the front pulling you can get away with it, but never, never, never when you are within the group or following a wheel. I know there are some people, usually triathletes, who are more comfortable on the bars. But, sooner or later, steering with your elbows in a group will add new meaning to the term "lunch on the road." Plus, it really tics off those behind you when you go down in a pack! Use aero bars for what they are meant for...solo fast riding.
   
8. Don’t Leave Stragglers— If you get separated at intersections, as a matter of courtesy, the lead group should soft pedal until the rest have rejoined. Another note here is that if you are the one who will be caught by the light, don't run the red light to maintain contact. If they don't wait for you to catch up, you may not want to be riding with them anyway. Also as a courtesy to those who may not be able to stay with the group, the pack should wait at certain points along the route to regroup. Especially, at turn points and if the stragglers don’t know the route. Now obviously this is not applicable during a race but we're not talking about a race...No one should be left alone on a group ride. If you don't adhere to this rule, your "group" will get smaller each week until you're riding solo.
   
9. Know Your Limitations—If you’re not strong enough or too tired to take a turn at the front, stay near the back and let the stronger cyclists pull in front of you instead of making them go to the back of the line. Unless they are a complete...well you know...they will appreciate that more than having to get past you to get back to the front. Plus, it strokes the animal's ego as you admit that he/she is the stronger rider. Another point here, don’t pull at the front faster and longer than you have energy to get back in at the rear (Remember, your "pull" isn't over until you do). I've seen this scenario many times, it comes "biker wannabe's" time to take his/her pull and the pace is getting up there. The thoughts running through his/her mind is, "I need to show these guys that I can pull 2 mph faster than everyone else has been pulling." They go to the front and hammer. Legs begin to burn after a monumental pull...now it's time to pull over and let some "lesser" rider take a turn. Well, the "lesser" biker is all refreshed after tagging on a wheel and is ready to punch it up another notch. It's bye-bye to the first rider as he/she gets blown off the back...toast! Testosterone and ego is a volatile mix (even for you females) and it can get you dropped in a heartbeat.
   
10. Change Positions Correctly—A common beginner faux pas is to stop pedaling just before pulling off the front. This creates an accordion effect toward the rear. Keep a steady pressure on the pedals until you have cleared the front. After pulling off, soft pedal and let the group pull through. As the last couple riders are passing through, begin to apply more pressure to smoothly take your position at the rear. If you don’t time it correctly, you’ll create a gap and have to sprint to get back on. A technique used to reenter the line is to move your bike sideways first then your body. Try it. It will feel awkward at first, but it is the safest way to move within a group. It's just a small subtle move not an exaggerated one. If you lean your body first and misjudge the speed or the person in front of you slows down, you’ll touch wheels and be leaning the wrong way…bad situation! If you move the bike first, you will have a chance to pull it back.
    
11. Climbing—Ever been behind someone when they stood up going up hill and all of a sudden you were all over them? If you need to stand, shift up a gear to compensate for the slower cadence and stand up smoothly keeping a steady pressure on the pedals. This will keep you from moving backward relative to the rider behind you. Apply the opposite technique when changing to a sitting position. Downshift and keep a steady pressure on the pedals to avoid abrupt changes in speed. It takes a little practice, but your riding buddies will be glad you spent the time learning how to do it right.
    
12. Descending—The leader must overcome a much greater wind resistance as the speed increases. If you are leading, keep pedaling. If you don’t, everyone behind you will eat your lunch. Riders to the rear will accelerate faster downhill as drafting becomes more effective at the higher speeds. If you are following, back off a couple of bike lengths to compensate for the greater affects of drafting. If you are closing on the rider in front, sit up and let the wind slow you or use light braking to maintain spacing, but in both cases you should keep pedaling against the resistance. Keeping your legs moving not only makes it easier to keep the spacing, but also helps the legs get rid of the acid build up from the previous climb.
    
13. Relax—This one is really important. It will allow you to be smooth and responsive. You can bet that if you see someone who is riding a straight line and is very steady, he/she is relaxed on the bike. It not only saves energy, but it makes bike handling much more effective. Anytime you are riding in close proximity of other riders there's always the chance that you may come into contact. If you have tense arms and get bumped from the side, the shock will go directly to the front wheel and you will swerve, possibly lose control, and possibly cause a massive pile up. If you are relaxed, it's much easier to absorb the bump without losing control. A good exercise is to go to a grassy field (which is softer than pavement if you fall) with a friend and ride slowly side by side. Relax your arms and lightly bump each other using your relaxed elbows to absorb the (light) impact. You will become familiar with how to safely recover from that type of contact. It may save you some road rash someday.

TEAM MEMORIAL WEDNESDAY NIGHT BIKE RIDE

Last night was my first afternoon/evening bike ride, and I loved it.

After being absent the past couple of weeks from Team Memorial’s Saturday morning ride, and up to last night opting out of our team’s new Wednesday evening ride, it was good to see some old faces as well as some new members prior to and during last night’s ride.

Feeling out the relatively new evening ride for the first time last night, I was pleasantly surprised at the number of bikers that showed up. With a 6:30 PM start time, it was no surprise that we had a couple/three stragglers that are not included in the above photo that was taken by our club’s photographer, Vanessa. I can only imagine the difficulty that some people may have participating in a bike ride that begins at the time when many folks are just getting off work.

Furthermore, because many people are just getting off work, an additional degree of difficulty, or unsafe condition, is added to our ride. Not only is visibility limited because of darkness, add to that increased traffic and congestion and you’ve got risky conditions, which is why front and back lights are required on all bikes.

In addition, I would like to have seen everyone remain together during the entire ride, but that wasn’t the case last night. Mostly because some of our pace-line leaders felt the need for increased speed, our group of fifteen became dangerously divided. I fully realize that everyone’s skill level is different. But seeing as there is strength in numbers, it might behoove this group to remain together during the entire ride instead of being spread out in smaller groups. Small groups are less visible to the average motorists. I’m just sayin’.

Everyone returned to home base safely, though, and I can only pray that this is the case at the conclusion of all future rides.

Lord willing, I’ll ride again next Wednesday evening.

TOUR OF SEBRING

On September 3^rd, 4^th and 5^th, 2011, I could have been found participating in any one of three bike rides in the rolling hills of South Central Florida with nearly 350 other road bike enthusiasts. In attendance, also, were recumbent cyclists and tandem cyclists. The majority of cyclists, however, were perched atop their shiny, colorful road bikes wearing outfits of every color imaginable, some club related and some not.

My uniforms of choice were a red Spiderman outfit, a Livestrong black and yellow outfit, and my usual red and white Team Memorial jersey and pants. The first two aforementioned outfits, both Chinese-made and purchased online through a Chinese bike apparel shop, caused painful chaffing in the private area triggering much personal distress and prompting a few chosen curse words directed at my industrious neighbors on the opposite side of the globe. My bad, though, for buying cheap!

The first day’s ride, referred to as "The Lake Istokpoga Ride," totaled 63.75 grueling miles on mostly hilly country roads. To me, each hill felt steeper and more difficult to pedal up than the last hill, an expected characteristic of us flatlanders.

We must have passed tens of thousands of ripe orange trees, all neatly planted in perfect rows. Nestled amongst the orange groves were a handful of small farms and cow pastures. We even spotted some angry looking bulls hanging out by the roadside barbed wire fences. Riding quietly by, I wasn’t about to anger the already angry looking bulls. I didn’t trust the bulls or the flimsy looking fences.

The second day's ride was aptly named "The Lake Reedy Ride" simply because we rode around the entire perimeter of Lake Reedy. Just a tad bit shorter than the first day’s ride, pedaling around the Lake Reedy area put an additional 63 miles on my bike’s odometer. I thought day two’s ride had more hills, but maybe that was merely my imagination because of fatigue.

Day three’s ride was my favorite of all three, mainly because of its shorter distance.

After leaving the Kenilworth Hotel staging area, we rode around nearby Lake Jackson and then straight for what seemed  like miles until we entered Highlands Hammock State Park, where twice we slowly pedaled around the park’s interior road taking in all the sights and sounds of the jungle-like park.

Advertised are alligators, deer, bears, wild hogs and other beast of the wild. We spotted one hyperactive squirrel scampering up an oak tree. Only one! Marlin Perkins would have been sorely disappointed. So were we!

To critique all three courses, they were well marked, mostly devoid of vehicular traffic, and they offered an array of scenic cycling. I’d give the routes five stars out of a possible five.

Five stars are also due the event’s organizers and all of the staff at the host hotel, The Kenilworth.

All meals, breakfast and lunch all three days, were exceptional. Feeding hundreds of hungry bikers is no easy feat, but they found a way. I give praise to all personnel that worked diligently in the food department.

Now for the downside of this year’s Tour of Sebring – at least in my opinion.

There isn’t too much that irks me more than waiting on people that have no perception of time or respect for other people’s time. If a bike ride is advertised to leave, for example, at 7 AM, you would think that everyone in a group would show proper respect for others by being at the staging area, bike ready, at 7 AM. Most definitely that was not the case with our group – three days in a row. We were the very last bikers to leave the staging area all three days because of individual tardiness, and the same thing happened during last year's Tour of Sebring.  Add to that, we were the last bikers to leave at the beginning of this year's Tour de Broward metric century in our home county.  Can you see a pattern?  The word "Frustrating" comes to mind!  

And to make matters even worse, once we did depart the staging area as a group, not once did we remain together as a group. There was always someone who wished to surge ahead as if they were in a race, leaving the others behind to struggle against head winds by themselves. Others would simply refuse to cooperate. Group riding and pace lines (pelotons) are all about assisting one another during long bike rides.

Tour of Sebring is just that, a tour. It is not a race! It is essentially a tour of the area’s rolling hills and scenic countryside.

Even though there were many photo opportunities along the courses, not once was I able to stop to take pictures. It was all about speed and zilch about taking advantage of the beautiful countryside. Had I stopped to take pictures, I never would have been able to catch up with even a remnant of our already divided group.

Biking alone is not fun! But at one point during the second day’s ride, I biked nearly fifteen miles by myself all because I, alone, followed the leader’s suggestion that we regroup after attacking the hills.  There is no need to get further into the attributing details.  This is not meant to be a slanderous blog post.

I’m not saying that I’ll never again do the Tour of Sebring, or any tour for that matter. But if I do, there first must be an understanding within this particular group that riding in a disciplined peloton is vitally necessary.  So is showing up on time!

Why do I have my doubts!?