In my New Year’s post I covered my year in cycling and a bit about the walking. In this post, I take a closer look at walking and my other daily activities and practices.
Continue readingfun
1/1/24: 5,308 Bicycled + 496 Walked = 5,804 Miles in 2023
Year Eight of my journey since I began this blog is in the books. This annual post looks at the statistics recorded by my Garmin vivoactive 3 watch and Strava fitness tracking app. They show the numbers of what I did bicycling, walking, and doing yoga (with a few swims). Beyond the data, it tells a story of being active as I age and despite my efforts, remain a fathlete. Let’s take a look at how I did whe compared to 2022 (which you can read about in this blog post). Spoiler alert, I beat every year except 2020 and 2021. Not too bad, comparing myself to me, which is the only way to really do it.
Continue readingDecember: The Last Month to Work on Your Goals for This Year
‘Tis the season, it’s that time of year. For some, the hap-hap-happiest. For others, a terrifying hellscape of war, poverty, and all the rest of humanity’s ills. For the fortunate, life goes on without as much suffering. For the able-bodied, it’s the last 31 days to strive toward whatever fitness goals you may have. That includes this dude, for whom it’s time to put the hammer down and finish what he started. (Seriously, why am I holding this hammer?) After the holidays, another new year is looming. When the tidings of comfort and joy, forced capitalist present-buying and the same old songs are over, there will pressure to make another batch of New Years resolutions. With all that is going on in this out of control world, maybe all that one has control over is moving your body, even if it’s in small ways. How have you been moving and grooving yours?
Continue readingGratitude for Some Small, Simple Pleasures of Bicycling
After recently commemorating four years riding a bicycle every day, and before that spending 15 years being car-free, I know there are lots of big moments in my journey. But it’s the small pleasures of bicycling that satisfy, sustain, and sometimes surprise me. Thanksgiving is a time when gratitude gets more attention, but any time is a good time to be grateful.
Continue reading10/10/2023: What to Do Before a Big Bike Ride
Last year at this time I was not well, so I had to postpone my long annual ride. I eventually got ‘er done, which you can read about in 11/11/2022: 4,000 Miles + Longest Ride of the Year = Tired But Still Pedaling. This year, it seems I’m on track to make it tomorrow, and the weather looks good if a bit grey. I thought it would be interesting and useful to look at what goes into the preparations (and things to avoid). The Three P’s of Performance (as I just began to call them this very moment) are: 1. Physical 2. Practical 3. Psychological. I call dibs on that title, which is a technical legal term for pre-trademarking. Which I’m sure the trademark nerds would say that dibs won’t work, but that’s an example of why they’re nerds. I likee nerds, and was a band geek myself. I digress. Let’s get to it.
While these steps might be used by those who do races, preparation for racers and the pros is much more involved. Fortuately, I’m neither, just a mere mortal dude. In fact, I’m looking forward to reading a book called Slow AF Run Club: The Ultimate Guide for Anyone Who Wants to Run, because it sounds comparable to my book in progress. Anyway, a long run, swim, or ride–regardless of speed or if the field of competitors is 175 others in the Tour de France, or just yourself on a Tour de You–is something to approach seriously. Done correctly, you will reduce pain, avoid injury, and shorten recovery time. But first, a disclaimer: I’m not a bicycle coach, doctor, or personal trainer. I’m just a dude. This is for informational or entertainment purposes only, so use at your own risk. Your mileage may vary (literally).
Let’s Get Physical
Olivia Newton-John sang it best. While that childhood crush and sweaty smoke show in a leotard and headband singing 81’s biggst pop hit is not required for bike ride training, add it to your playlist if you like. But thank you, Tempo Rider down undah in Australia. (Speaking of Men at Work, that Aussie bad was my frst indoor concert; I got to the third row.) Here’s a bullet list of things my brain just vomited up on the page germanee to this topic, in no particular order:
- Base miles: Don’t you dare think you can just head out one day for a long ride without building up to it. Unless you’re young, energetic, and a bit crazy. Laying down a month at minimum of regular bike rides to get your body used to T.ime I.n T.he S.addle is very important.
- The 80% Rule: While it’s ot hard and fast, more tha one bicycling website says to ride this much of your total and no more. For example, for a 50-miler, you’d do 40. Less is okay, but 80% is a good amount to have in your legs. More than 80% is okay if you get plenty of …
- Nutrition: You should probably eat some healthy food to fuel your body for your daily life as well as your big ride. As for what to eat, no one actually knows. Okay, carbohydrates, fats, and protein. But what sources, how much, etc. is hotly debated. There is something to carbo-loading to make sure your muscles have enough glycogen in them, but don’t overdo it. One rule I do know about is don’t change up your diet right before or the day of the ride. You don’t need a visit from one of the Rrhea twins, and I don’t mean Gona, but her sister Dia. On the day of the ride, eat enough to not bonk. Maybe some chews and gels and sports stuff work for you. Don’t pig out, either. That’s for after.
- Hydration: Some people swear by drinking a little bit of water every 15 minutes for a couple of days before the ride. Not a bad idea if you can keep it up and manage the hourly skips to the loo. If you’re pee is totally clear, that’s probably too much. If it’s yellow, or you’re thirsty, you’re dehydrated already. When I did charity rides, I liked to take an Epsom salt bath the morning of the ride. On the ride, it’s doubtful you can over do it. Plan for where to refill your bottles.
- Rest: This is a case of do as I say, not as I do. Taking days off the bike between rides is a good idea, and so is getting plenty of sleep, if you can. At least two nights in a row before your big ride is ideal. Alternating with other types of exercise is ideal, too. This gives the muscles time to heal, which is how they grow. Afterward, plan on a tasty nap and a good night’s sleep.
- Tapering: I wrote a post on this back in December of 2020 called It’s Tapering Time: Biking Leess Meas Health Gains. Really a subset of Rest, basically, you cut back on your biking a week or more before your bike ride. The time depends on the distance, your levels of fatigue or freshness, and personal preference. But if you keep the legs turning over a little bit, that’s fine, too.
Practical Matters… Matter
There are probably plenty of books written on this subject, so this is just my hot take and not meant to be comprehensive. If you’ve done longer rides before, you’ll probably recognize most of the things. But I think it’s a pretty good list with some A Dudee Abike twists.
- Bike: Tune it up yourself at your commuity shop like Yellow Bike Project if you have one. If not, try to take it to a trusted mechanic. You don’t want any surprises.
- Gear: The volunteer coordinator at YBP found a couple of gashes in my rear Gatorskin tire. Fortunately they had a gently used equivalent brand and size for a low cost. Be sure to have back-up tubes, a pump or C02 cartridges (don’t forget the dispenser!). Shades, good gloves, socks, chamois-lined shorts and Chamois Butt’r. Maybe a back-up charger. ID and insurance card, cash. Pretty obvious but if you don’t have the checklist internalized you better write it down.
- Route: Know what’s going on in your area and map out the road. If you’re not gravel or mountain biking, maybe even drive it in advance What day of the week, or times of day are best? Is there a parade? Festival? Street fair? Construction? Roads that may flood or wash out. Alternate routes are good to have in your back pocket, or on the map.
- Weather: Yeah, kinda obvious. But you really should be prepared for what’s coming. Tak heed of weather forecasts. Recently we got hail the sze of dog poop, and it broke my housemate’s friend’s windshield twice and put lots of dings in the hood and roof. If it’s going to be raining, hailing, snowing, lightning, icing (not on the cake kind… Mmm… cake!), etc., pay attention. Do you check multiple several weather websites a week before and in the days leading up to your event? What about the hourly weather two days before the ride? Take a good poncho and shoe covers, but also common sense. You may want or have to reschedule if you can or must. Sunscreen and sleeeves for hot sun, and if you’re worried about UV exposure, a big hat to wear under your helmet that covers your neck, ears and face as possible is a good idea. Removable layers if it’s a little cool.
Psycho Killer, Quest Que C’est?
There’s really only one bullet for this, but that would look bad, so I’l split it out.
- Believe you can do a long ride, and you’re more than halfway there.
- Miles are mental, in many respects. A 50-mile ride may seem daunting. Four 12.5 milers? Piece of cake. So break it down, one mile at a time, and take breaks. Slow down if you must.
- A sort of Zen Buddhist approach to the ride doesn’t hurt. If you build it up in your brain that it’s going to be this super hard thing, you may be bringing more suffering upon yourself.
- Things will go wrong. Roll with them.
- Have fun.
- Live to ride another day.
- Regardless of the outcome, congratulate yourself and be proud. Whatever you did is far better than you laying on the couch watching TV.
Now, go get yourself cleaned up and go lay down on the couch watching TV. And that’s it! my list of the Three P’s approach to a long bike ride (or other effort). Let me know what you think in the comments.
Copyright 2023 A Dude Abikes. All rights reserved. Shortlink to this post.
10/1/2023: Third Quarterly Report of My Bicycling Strava Stats
I’m not religious, but Halle-freakin’-Berry! Or lujah, or whatever. The record high heat has finally peaked in Central Texas. We had 80 days of 100 degrees or more this summer, and the average highs were higher than ever. Weather patterns mixed with global warming definitely made it a miserable time. The good news is that the triple-digit days are over for a while. Fortunately, this week we’ll be getting some much needed rain and sustained highs in the 80’s for the first time in four months. Weather is definitely a major factor that influences one’s bicycle-riding. Adn let me tell you there were a lot of nights full of sweat, suffering, and struggle. Nevertheless, your dude A Dude Abikes has somehow persisted to pedal.
September in Texas is still pretty hot. Avoiding the sun’s harmful UV rays is more important than ever. One thing that has helped me do that is going to the gym and using the indoor trainer aka stationary bike. I was required to change abodes (move) again, but at least I’m nearer to the gym for a little while. The trainer is boring as heck, like watching a drill making a tunnel, but the air conditioning, fans, and watching videos make it tolerable. There are no hills, just a knob to adjust the resistance, but also no trafffic or getting slowed down by riding sidewalks. Instead of my usual 10-11 mph, I’ll get to 13-14. I always feel like I’m cheating, except I know I’m not, because I sweat like a CEO at a Congressional hearing.
In July and August I rode 407 and 406 miles minus about 40 miles walking each. I did pretty well to make up for the hot months by totalling 596.9 miles in September (again, subtract 40 in walks). That’s a pretty substantial increase. Lower temperatures certainly helped, although I still do most of my riding at night, and it can still be in the 90’s “real feel” temperature counting the humidity.
Another help was the loss of some weight. I’d put on some pounds for several reasons: avoiding the heat meant less exercising and being inside with the air conditioning meant food was nearby. Food is fuel… except when it isn’t. Being a fathlete (fat athlete) is not easy; I do my best to make good dietary choices, but after over five years of that not accomplishing much, I have to remember that genetics, health challenges, and access to high-quality food, also make life challenging. Plus, I had the stress of finding new rental housing in Austin’s exorbitantly priced market and the moving, so stress eating does happen.
Luckily, peer pressure from the new housemate and a smaller place means less late-night cooking. I also have been watching a lot less television by not having a TV in my bedroom and have lost access to several streaming services. I’m still having a salad most nights, but often am not hungry for much else. These are all small, but good things–marginal gains–that hopefully will accrue into better habits and health. It’s not a linear progression, and just like you, I’m a work in progress.
Whether on a trainer or on the streets of Austin, the time and effort that my daily walking, yoga, and especially more bicycling takes is… a lot. I wrote complained about that in my previous post, When You Can’t Get Your Drug of Choice: Bicycling. In fact, in September I exercised for 92 hours, which is over two work weeks. The math is pretty clear: I really should simply quit cycling and get back to work full time. In 2016-17, the first two years of my biking and blogging and journey, I totalled to 10,000 miles on the bike. All but one of those months I was employed full time.
However, we humans are not always rational robotic machines, are we? Also, I suck at math. But there is one formula I’ve seen the last three months which I do fully understad: less exercise = more fat. My weight was up a lot, and after about 200 more miles, it’s back down by almost as much. So while I definitely need to get smarter about time management, I’m not ready to quit. My resting heart rate shot up due to stress, and now it’s down even lower than it was before. And by the way, I just saw my cardiologist and he approves.
In 2020, the first year of The Pandemic, my monthly average was about the same as last month: 550 miles. (Read all about that at A Devil of a Year: 6,666.66 Miles Bicycled…) I’m older now, but it’s nice to know can still throw down and ramp up if I need to. Hopefully, I can keep it up. (“That’s what she said,” according to one Mr. Michael Scott, a paper company manager in President Joe Biden’s hometown of Scranton, Pennsylvania.)
So, the first three quarters of 2023 are in the bag. October will bring my big annual ride and four years of consecutive daily cycling (not verified by Guiness–neither the Book of World Records nor the dark Irish stout). Autumn also has more rain and temperatures falling, and then we have the cold of winter. Milder than many sure, but Snowpocalpyse and ice storm power outages could return. If more trainer rides are forecast, so be it. I’ll continue to strive towards my goal of 5,309 miles. Don’t ask me why, that’s just the way it is. And hey, I’m doing my tiny part to reduce my carbon footprint.
How were your first three quarters of cycling or other activities? Feel free to share your thoughts below. Thanks for reading!
Copyright 2023 A Dude Abikes. All rights reserved. Shortlink to this post.
Summer with Sommar: Bicycling in the Hottest Season Ever in Austin
“Hot times, summer in the city,” indeed. Mother Earth hates humans for polluting her earth, sea, skies, and creatures great and small. She’s getting payback with wildfires in Hawaii, tropical storms in “It never rains in” Southern California, hurricanes in Florida, and incessant, exhausting, and murderous heat waves worldwide, including here in Central Texas, USA.
Your dude has been either doing 10-mile rides outside late at night on Sonnie the GT Arette, or hiding out indoors in the life-saving air conditioning riding on Sommar the Fuji Finest with the occasional venture out. Today it wasn’t quite so hot, so I braved the elements mid-morning and survived a 33.47-mile ride. So, here’s my biking story lately, told mostly in pictures, because a third of a century takes a lot out of a dude even after a shower and nap.
Continue readingAustin Bike News Roundup for August 1, 2023
It’s been a while since I did one of these roundups, and since a new month is starting, I figure why not? Like many places around the northern hemisphere, Central Texas is suffering through a record red-hot sweltering summer. We just passed 22 days in a row of temperatures of 100 F or over and are on track for an all-time record of 30 consecutive days. So far this summer we’ve had a total of 41 days in the triple-digits… and counting. It’s enough to make you want to stay inside in the air conditioning.
Which is exactly what the doctor(s) ordered for this dude. So, I’m mostly biking inside on the boring, loud trainer to avoid the soul-sapping sultriness and the very harmful ultraviolet rays. Bicycling may be a solution to pollution, but not if you’re collapsing from heat stroke and getting skin cancer. Don’t do that. I’ve learned the hard way that we need to over-hydrate and slather on that sunscreen. Still, bike news in Austin continues, so here’s a little of that.
New Bike Polo Court
According to the local NBC station KXAN, Austin got a new bike polo court. Thing is, it was exactly on the site of the previous place where bike polo was played. A little like The Who’s “meet the new boss, same as the oldboss.” The Austin Texas Bike Polo Social Club asked for a grant for the City to upgrade it, and that’s what happened.
I’ve been by to watch them players a few times, and it’s entertaining. A special bike like a BMX helps, and you need some excellent bike-handling skills, a willingness to get hurt, although it’s certainly tons safer than street cycling. Abs of steeel don’t hurt. After the games there are celebrations with libations, often the case with cyclists of all stripes.
Here’s a shot from ATXBPSC of Israel Tellez on the old court, who was going to the world championships in 2019.
Battle of the Bike Lanes
While individual short sectoins of road or intersections are still getting improved thanks to the 2016 bond money, there’s stll a ton of dangerous and missing infrstructure. There was going to be an agenda item at a recent City Council meeting on the ATX Walk Bike Roll plan. Axios Austin and others reported on this in relaton to an increase in cyclist deaths (four in 2023) and a lot more pedestrian deaths. Word from an informed source said there was likely going to bee a postponement.
The goal is to build 1,200 miles of lanes, but they are only at around 415 miles. At the rate they get built, something like 50 miles a year, we’ll all be dead before they’re installed. Especially if there’s not enough funding. Or the roads are melting or Texas is under an ocean again due to global warming. I wish them luck, but I’ll file this in the “I’ll believe it when I see it department.
Mamma Jamma Time
The ride to support women with breast cancer took a hit during the pandemic. It has downsized and relocated an hour north to Taylor, Texas. Instead of eight Austin agencies, the proceeds all go to the Big Pink Bus which conducts mammograms for underserved and uninsured women in Central Texas. It’s still a grat cause. I did three of these rides myself. If you’re around and want to ride, register here, or wherever you are, you can donate here.
Bike Texas Annual Member Appreciation Gathering
I don’t have much to do with these folks but I once went to their Cyclists in Suits lobby day, which was kinda fun. Their annual meeting is coming up on September 10, 3-5 pm. It’s a members-only appreciation event. They closed their office and now have a trailer on a lot on Springdale Road, so let’s hope it’s less hot outside. The meeting will include:
- Meet and greet BikeTexas board members, staff, and fellow Texas bicyclists
- Check out their new donor appreciation wall
- Admire their beautiful new mural by our own Faith Schexnayder
- Enjoy beverages, light snacks, and plenty of shade
- Share what’s happening for biking and walking near you
- Hear from folks who are making a difference for Texas bicyclists
Go to this link to register.
Mellow Johnny’s Moving Sale
It’s your last week to save with the MJ’s Moving Sale. The long-time shop owned by Lance Armstrong is moving into a newer building closer to, ironically enough, the Lance Armstrong Bikeway after many years on 400 Nueces Street.
This summer is shaping up to be too hot to pack up EVERYTHING in the shop and move it to their new spot. So they’re having a moving sale with their best prices ever on all in-stock new bikes, clothing, helmets, MJ’s branded gear, sunglasses, and more.
Through August 6 save 10, 20, even 30% on bikes. Every bike is on sale. All accessories purchased with a new bike are also 20% off (normally 15%). All MJ’s branded gear–kits, tees, gloves, socks, bottles, and more–all of it is 30% off. All clothing is 30-40% off. All sunglasses are 30% off. Car racks are 15% off. All helmets are 25% off. And all bags are 30% off.
Shop early for the best selection! Sale prices are for in-store, in stock items only. No special orders. No combining offers or discounts. (For example, no Mellow Bucks on sale items, no club discounts.) Discounts applied at register.
That’s all for this edition. Remember the three Hy’s: Hydrate, Hyde from the Sun, and Hy-Tail it to your indoor trainer.
Copyright 2023. A Dude Abikes. All rights reserved.
7/7/2023: Forget France! Ride The Tour de YOU & Fight Climate Change
It’s July and sunflower season, so that means it’s Tour Time. That is, Le Tour de France, that grueling 3,000-kilometer bike race and tourist advert. Sure, there are two other grand tours: the Giro d’Italia in June and La Vuelta de Espana later in summer. But France is the big dance. I used to be an avid watcher of it, then stopped for a while due to a certain disgraced US rider who was based here in Austin, Texas. I began watching it again, and then stopped again. Mostly because of the huge time suck involved watching andn not knowng many of the new crop of riders. I kinda miss it, but I’m just trying to make sure I get on my own bike every day. The spectacle of the Tour is captivating and the stories are interesting. But what if we got curious and made our own stories more interesting? What if we could find fascination in our short rides to the store, or the commute to work, the weekend jaunts on the trail, and more?
Continue reading6/6/2023: Owen Egerton’s Last One Page Salon
Owen Egerton founded One Page Salon nine and three-quarters years ago. Now he’s leaving for greener, cooler, and less politically conservative pastures than Texas. From Austin to Boston, to be exact. I wrote about this monthly series where writers read a page of a work in progress two months and two days ago here at this link. (You know you want to click and go read it and then come back. Be my guest.) But since this was his last OPS, it’s worth another post. It was a fitting tribute and send-off with some special guests. Let’s just say we all got a little verklempt from all the feels, as the kids say.
Continue reading
A Dude Abikes 