In Virginia Now

Off of Hwy 199 near Williamsburg is a place where all the Presidents heads are, is an intrigueing view from the road...lol

This is a resevoir just outside of Willaimburg, its a great place to take a break and soak in the view.....

Am in Hampton Virginia now. A ride out to historic Yorktown is a ride I do often, its such a change to be riding through a revolutionary battle field with huge cannons, you do not realize the size of those bronze behemoths until you are next to them.

Another favorite ride is out around Williamsburg, partly because you are riding with water in sight for so long, but also because my favorite coffee shop, Aromas, is in Williamsburg. Its also an area where the roads are wider so its more relaxed around cars.

Race Team Ride Storey

Have been riding with the local race team training rides for a few months and the riders here have gotten very comfortable riding with my bent, have even had feedback about how smooth my riding is and how that makes it more relaxing to follow. Sunday when I woke after sleeping almost nine hours the weather was windy, the skies overcast and thunderstorms were forecast for late afternoon on. Was a little late waking, making coffee and breakfast so missed the start of the race team training ride. But I knew the route to Yorktown and that they would stop, regroup and take a short break at the visitors center there. So off I went riding solo.... The starting place is the local bike shop and the ride is 52 miles total from there. At the start I am riding easy, can really feel my muscles tightness from the 217 mile ride yesterday and know riding is the best recovery for me. After about ten miles am loosening up and my speed increases, can start to feel my GRR/bodysock slicing the air as I hold 30+ mph with strong cross tailwinds. About a half mile form the visitors center (halfway) I see a group of about 14-15 riders in a single pace line going fast coming towards me. See a cars in my mirror coming from behind and start slowing before turning around waiting for him to pass. As we pass in opposite direction I hear that bike whir that a fast group makes and my blood starts to pump. The car passes , then after making a "U" turn I start my pursuit. Can see them looking back and see me coming and their speed picks up and immediately, two riders fall off the back, a man and a woman who could not hold the higher speed. Soon I pass that duo silently working on closing with the group. There is about a two mile shallow decent now and knowing with my weight that will close the gap of about 200 yards in this section. Again I see the riders now anxiously looking back and can tell they are going as fast as they can. Closing the gap just before a turn and there are railroad tracks coming and decide to hit the tracks at speed to stay in contact of the draft for a rest, was fortunate that my tire did not pinch flat when they struck the rails. We are riding into a stiff cross headwind hollding about 26-28 mph, the riders are roating often and making smooth position changes. Staying in the back of the pack and always pulling out and slowing to make a space big enough for the rotating rider, whenever the front rider pulls out to drop back, staying inline with him, this helps reduce his drag and gives him a spot ahead of me with a little better draft for him. This causes me to "YoYo", sort of slow to make the gap, then acceleralete to match the groups speed makes group more efficient. This techinique has worked well with an upright paceline group because even while staying in the rear am not just drafting and sort of coasting but rather working. Knowing the route and am waiting for the sections with the long into the headwind where I will take pulls at the front. About 12 miles to go and some riders are starting to drop off the pack, the pace is just too much for them today, the pack is down to seven plus me. A strong rider takes his turn at the front and pulls out to drop to the rear, but he drops back about twenty feet too far and is out of the draft, I am behind him and can see him giving every effort to regain contact, he may have pulled at the front just a bit too long. Then I pass him and pull him slowly back the twenty feet to the group and pull out while waiving him up. Receiving a very sincere "Thank You" from him..... Now the hardest into the wind section is coming and I start pulling up to the front, using the draft from the group to more easily gain speed, then pull in front of the lead rider while keeping close enough for him to get my draft and pick up the tempo 1-2 mph. We are appoaching a stop light so I pull out and drop to the back knowing that the upright riders will accellerate faster from the start and I will close after we get moving but we are in luck and hit the light green. About a mile ahead is a fwy overpass and also a sprint point in the ride, the group maintains speed on the flat but just at the start of the climb/overpass slow down just for an instant and I keep my speed starting to pass, then riders pull put ahead of me starting their sprint to the top. But I have speed already and pass them all before the top! Wooo Hooooo!!! That is soo much fun. Normally this group would really pull away on this overpass but their tanks just did not have as much fuel left as mine. Was a fun, fun, fun ride and I really liked working with the group. Would like to say I also picked up on their techniques in rotating back after a pull, this was a fast well rehearsed group of riders that were a hoot to ride with.... Hubba, rand

Long Distance Rides

Riding a long distance on a bike can be euphoric and problem solving a the same time. Rule of thumb is you should be able to ride three times the distance of your average training ride. This should be taken with a grain of salt as there are many variables but is a general guideline if you need a basic idea of what you should do to be prepared.

Nutrition may be the most important area you need to master after getting into condition for the ride. Making sure you are always hydrated and fueled is what you have to focus on during your ride. Find a sports drink to add to your water that both works for you and you like the taste of, Cyctomax or Gatorade are two examples. About one water bottle per hour or twenty miles is a rough estimate of what you need, finding your own requirements comes from experience. Smaller riders require less, hot days make you need more, just common sense. Getting yourself well hydrated before the ride is really important, start drinking water two days before to make sure you are well hydrated.

Constantly eating is crucial. From the start of the ride you are slowly losing endurance and strength. You need to constantly eat small portions of food to replace what you are using. You can absorb about 300 calories and hour and taking in small incraments makes digesting easier and keep your strength level higher. Gu, Cliff bars, peanut butter and jelly sandwiches, Payday bars, chocolate, are some examples of foods to eat. There are also great additives to your water such as Perpetuam by Hammer that will give you almost all the nutrients you need.

Keeping well hydrated is crucial, if you become dehydrated your strength is way down, your ride is over and it takes two days to rehydrate, so always drink. If you don't eat enough and become tired you can recover by taking in calories, but don't wait for this to happen. Practice eating while you ride and you will have no problems when your long ride comes.

Always check your bike, make sure the tires are good, that you have spare tubes, patch kit, tire levers, pump and chap stick. you can use the chap stick on your nose to protect from sun burn, it won't sweat off. If your not bike savvy have your local bike shop check it out before a long ride.

At the start of a ride its tempting to start fast, its much better to start slow and let your body get into a rythem. You can go fast at the end of the ride, its more fun then anyway. Two nights before the ride is the critical night for getting a good nights rest, studies have shown poor sleep the night before has little effect, but rest two nights before is crucial.

The above steps to rding distance are simple and is best when it is done from habit. Now go have some fun...

Dry Roads,

rand

Some Riding History

First cycling race I competed in was the "Cannonball Race", from Seattle to Spokane on highway 90 with 9,200' of climb. Had six flat tires and was pulled over by the police once, still set a record time of 13 hours 47 minutes, averaging 20+ mph for this 275 mile race.

Next came the "S2S Race", again Seattle to Spokane but this time over highway 2 with 18,500' of climb and 285 miles, still hold record for this race.

Vancouver Time Trial, a ten mile course on a fairly flat roads, always windy as it is between Vancouver Lake and the Columbia River. Had a time of 21:07, avergage speed 28.8+ mph.

oregon State Time Trial, a 40K race with 300' of climb, averaged 29.2 mph

Race Across Oregon, 538 miles, 40,000' of climb, part of a four person team that set record time of 28 hours 25 minutes.

Bakersfield Time Trial, a ten mile course with 517' of climb, set record time of 22:27, averaging 27.5+mph.

All the above record times were ridden on a EasyRacer GoldRush Replica (GRR), the one pictired with black carbonfiber fairing and a red bodysock. Its components are: Large size GRR frame, Dura Ace headset, Kalloy adjustable stemstock narrowed handlebars, Terra Cycle five water bottle adapter bars, carbonfiber water bottle cages, XTR 9speed shifters/brakes , XTR rear dearailluer, carbonfiber Cobra seat, carbonfiber front fairing, EasyRAcer fairing mount, XTR front hub with 18 spoke radial lace on 36 hole hub with 18 guage DT spokes to velocity 36 hole rim, XTR rear hub 36 spoke laced three cross with 18 guage DT spokes on Mavic Open Pro rim, IRC 451 tire on front, Michellin Por Race 700 x 23 on rear, for time trial Renn rear disc with Vredestein Fortezza SE 700 x 23 tire.

Although riding fast and hard is fun, the social rides to coffee shops with friends are always the most fun. The health benefits from being an avid cyclist are amazing. Energy level is always high and you get to eat, eat and eat some more.

To view my ride distance statistics and journal go to bikejournal.com and look for Rand1951 (Me), am currently fourth in USA with 20,403miles ridden so far this year, as of December 4th,2004.

Dry Roads,

rand

Rand Rides his Lowracer

Recently moved to Bakersfield, CA and have found the roads quite different from Oregon. Climbs here tend to be long and gradual where as in Oregon short and steeper are more the norm. EIther the roads are wider or the drivers more courteous cause there is a noticable difference in the room vehicles give a bicycle.

There is also a 31 mile bike path that for the most part is ideal for lowracer recumbent bikes as it is very level and smooth paved. the last eight miles of the West end of the path go through a wilderness area bounding with wildlife that always give viewing enjoyment for long training rides.

Dry Roads,

rand