If I could leave tomorrow, I would. I am anxious. I have this gnawing feeling that if I spend too many more days doing training rides of 60 or 70 miles a day, I'm bound to have a mishap. I have had a few close calls with cars...right hooks, passing too close, turning left right in front of me at a busy intersection...sheesh.
I am creating small hills of equipment in my bedroom...camping stuff, food stuff, clothing stuff. I am itching to "pack" it...but I won't let myself...yet. While the routing is done, I don't have confirmation on all of our accommodations, so I need to make a few more phone calls, send a few more emails. The city of Gordon, Nebraska came through in a big way. There aren't a lot of options for camping in NW Nebraska, and Gordon just happens to be 105 miles from the Wyoming border. I contacted the city manager about staying at the city park and he assured me that would be fine. He also told me that the park is across the street from the police station and the tornado shelter. O...kay. That could be important because NE Nebraska often gets severe weather during the month that we will be riding through Gordon. And me with no Auntie Em in the truck...
Anchorage was another place where I was uncertain of accommodations...until yesterday. Liz has a cousin, who along with his wife, read my entire list of things I need while I'm there...ride from the airport, place to put together bike, place to sleep, place to store bike box, ride to Girdwood...and said "no problem". Wow.
I will tell you something I believe. That when you commit to something...give your heart, your energy, your resources to it...God begins to move to make the pieces fall into place for you.
I love a quote by Johann Wolfgang von Goethe-
"Until one is committed, there is hesitancy, the chance to draw back--concerning all acts of initiative (and creation), there is one elementary truth that ignorance of which kills countless ideas and splendid plans: that the moment one definitely commits oneself, then Providence moves too. All sorts of things occur to help one that would never otherwise have occurred. A whole stream of events issues from the decision, raising in one's favor all manner of unforeseen incidents and meetings and material assistance, which no man could have dreamed would have come his way. Whatever you can do, or dream you can do, begin it. Boldness has genius, power, and magic in it. Begin it now."
It doesn't mean everything will be easy, or without what I call "snafus"...but there have been for me...both on my C2C trip and in the planning for this trip, numerous acts of unforeseen assistance. If it wasn't so full of wonder, it would almost be comical.
maybe you can't...because you won't...
Sunday, April 29, 2012
Thursday, April 26, 2012
A Meeting of the Minds
Most of my bikin' buddies were at my house last night for another meeting. We are less than a month away from departure, and the mountain of details might frighten a normal person. We're not normal. I hope they don't mind me telling you that, but all of them get this wonderful look on their face when we start talking about this trip...yes, it will be work, but such FUN work.
Liz had sent me an email with a link to an article about recovery. The article talked about the nutrition side, but also a cold water dunk...something I had never heard before. Here is the link:
http://www.performbetter.com/webapp/wcs/stores/servlet/PBOnePieceView?storeId=10151&catalogId=10751&languageId=-1&pagename=264
I think it gives new meaning to "Go jump in a lake!"
All of my routes are on www.MapMyRide.com and can be viewed publicly. Either use my name Cindi Rauch, or my username litespeedin to find them. I would be interested to know if you can access the maps easily.
The Bone Locker rack came and is on the truck. It's a great rack and perfect for what we want to do. We put three bikes on it last night at our meeting, and after a bit of adjustment, I think it's going to be easy on...easy off. I didn't like the amount of wobble in the hitch receiver, and looked online for a solution. I ended up slipping some old credit cards in between the stinger of the rack and the hitch receiver...and it worked pretty well.
The routing is done. And about the time I finished the routing and emailed my hosts, one of them wrote back to tell me they were moving out of state. Another may have to help his daughter relocate. So...I'll be doing a little rerouting. I realize this is life...things change, people move, plans fall through. I have given all my bikin' buddies permission to smack me alongside the head if I allow any of this to cause me stress. I like the way Laura put it, "Sometimes, the change allows you the most wonderful of moments...a "meant to be", serendipitous kind of change.
We talked a lot about food at our meeting. I had made some whole wheat pasta with pesto, chicken, and roasted peppers, but I like it better with regular pasta. So did they. But all of them said they would eat either one. Do you see why I love these ladies, why I asked them to go with me on this trip? They are so easy to please. Patty's salad of cabbage, avocado, jicama, and cilantro was a big hit, and so was the tangerine wheat beer that Liz brought. We have 3 or 4 meals that we can make quickly...and that may have to do. If anyone knows how we could do baked potatoes, let me know...I think we would all like a loaded baked potato. Perhaps in...Idaho?
maybe you can't...because you won't...
Liz had sent me an email with a link to an article about recovery. The article talked about the nutrition side, but also a cold water dunk...something I had never heard before. Here is the link:
http://www.performbetter.com/webapp/wcs/stores/servlet/PBOnePieceView?storeId=10151&catalogId=10751&languageId=-1&pagename=264
I think it gives new meaning to "Go jump in a lake!"
All of my routes are on www.MapMyRide.com and can be viewed publicly. Either use my name Cindi Rauch, or my username litespeedin to find them. I would be interested to know if you can access the maps easily.
The Bone Locker rack came and is on the truck. It's a great rack and perfect for what we want to do. We put three bikes on it last night at our meeting, and after a bit of adjustment, I think it's going to be easy on...easy off. I didn't like the amount of wobble in the hitch receiver, and looked online for a solution. I ended up slipping some old credit cards in between the stinger of the rack and the hitch receiver...and it worked pretty well.
The routing is done. And about the time I finished the routing and emailed my hosts, one of them wrote back to tell me they were moving out of state. Another may have to help his daughter relocate. So...I'll be doing a little rerouting. I realize this is life...things change, people move, plans fall through. I have given all my bikin' buddies permission to smack me alongside the head if I allow any of this to cause me stress. I like the way Laura put it, "Sometimes, the change allows you the most wonderful of moments...a "meant to be", serendipitous kind of change.
We talked a lot about food at our meeting. I had made some whole wheat pasta with pesto, chicken, and roasted peppers, but I like it better with regular pasta. So did they. But all of them said they would eat either one. Do you see why I love these ladies, why I asked them to go with me on this trip? They are so easy to please. Patty's salad of cabbage, avocado, jicama, and cilantro was a big hit, and so was the tangerine wheat beer that Liz brought. We have 3 or 4 meals that we can make quickly...and that may have to do. If anyone knows how we could do baked potatoes, let me know...I think we would all like a loaded baked potato. Perhaps in...Idaho?
maybe you can't...because you won't...
Monday, April 16, 2012
Caught Up in the Details
My head is spinning with things I still need to do for this trip. I have decided that I had better start writing things down, or I am going to forget something major that needs to be done. I need about 4 more hours in each day. I would have loved to have gotten in a century this past weekend as the weather here was stellar, but I had yard work to do, a memorial service to attend, a grandson's ball game, a daughter's kickball game, a bike to pick up. Yes...the Rodriguez is back, and looks so beautiful, I don't know that I can take it out in today's rain. There were some issues...a frozen bearing in the rear Phil Wood hub for one. "How could you not feel that?" the mechanic asked. "Well...sometimes I just feel incredibly slow on the bike.". New TA chain rings, cables, bar tape, bottom bracket, several new spokes on the rear wheel where I had taken a nasty spill and the chain had nicked up the spokes, and headset serviced. The fenders and rack are off and the bike is light and responsive. I think having the bikes serviced so thoroughly might save me about an hour of riding each day.
The Bonelocker Rack should be here today or tomorrow. I'll put it on the truck to make sure of the fit and set the spacing of the trays to accommodate 3 bikes.
I had a few valet keys (the keys that will unlock your door, but not start your car) made so that all of us will have keys to the truck.
I tried a recipe of chicken Alfredo using sauce from a jar. I had looked online to see if there was a premade sauce that people seemed to like and Classico got the nod, so the penne was boiled, chicken and roasted red peppers were added, and a palatable meal was the result. I am looking for about 5 more "easy, tasty, full of protein" recipes, so if you have one you'd like to share, please do. Emphasis on easy, as we will have one skillet and one saucepan. I needed a 9" revere ware skillet for the trip, and had a few people watching for one at garage sales and such. As it turns out, a friend of my mom's had one that "she never used anyway" and she simply gave it to me. Every time I have scrambled eggs for breakfast, I will think of her.
Getting the detailed routes, along with cues sheets and directions to our overnight stop on paper maps continues, but it is slow going. I try to do a couple of states each night.
My goal for this week is to take care of all of the campground reservations and send out an email to all of the Warm Shower hosts to get contact information. I still need to find a place to stay in Gordon, Nebraska and Anchorage, Alaska, so it would be nice to get those two things nailed down as well.
I am trying to take care of the details as they come to mind, because I know that this time next month I will be packing and then repacking. Someone in an online blog figured that something "was bound to go wrong during my trip". Seriously? Isn't that what life is? Things planned, and then things mucking up those plans? The happiest people are those who can take those things that go wrong and mitigate them...reduce them to shrugs, a scratch of the head, and an idea to move forward. Color me happy.
maybe you can't...because you won't...
The Bonelocker Rack should be here today or tomorrow. I'll put it on the truck to make sure of the fit and set the spacing of the trays to accommodate 3 bikes.
I had a few valet keys (the keys that will unlock your door, but not start your car) made so that all of us will have keys to the truck.
I tried a recipe of chicken Alfredo using sauce from a jar. I had looked online to see if there was a premade sauce that people seemed to like and Classico got the nod, so the penne was boiled, chicken and roasted red peppers were added, and a palatable meal was the result. I am looking for about 5 more "easy, tasty, full of protein" recipes, so if you have one you'd like to share, please do. Emphasis on easy, as we will have one skillet and one saucepan. I needed a 9" revere ware skillet for the trip, and had a few people watching for one at garage sales and such. As it turns out, a friend of my mom's had one that "she never used anyway" and she simply gave it to me. Every time I have scrambled eggs for breakfast, I will think of her.
Getting the detailed routes, along with cues sheets and directions to our overnight stop on paper maps continues, but it is slow going. I try to do a couple of states each night.
My goal for this week is to take care of all of the campground reservations and send out an email to all of the Warm Shower hosts to get contact information. I still need to find a place to stay in Gordon, Nebraska and Anchorage, Alaska, so it would be nice to get those two things nailed down as well.
I am trying to take care of the details as they come to mind, because I know that this time next month I will be packing and then repacking. Someone in an online blog figured that something "was bound to go wrong during my trip". Seriously? Isn't that what life is? Things planned, and then things mucking up those plans? The happiest people are those who can take those things that go wrong and mitigate them...reduce them to shrugs, a scratch of the head, and an idea to move forward. Color me happy.
maybe you can't...because you won't...
Monday, April 9, 2012
T minus 43
March is over and I hope the heavy rains are too. We had record amounts of rainfall here in the Pacific NW along with colder than normal temps, so getting in 1277 miles for the month felt pretty good. I am riding 60's now, and feeling strong.
I took my Litespeed in to my favorite mechanic, who is both thorough and meticulous. I had debated...could've probably recabled the bike myself, and changing out cassettes and chains has never been an issue. But there was this funny "flex" in the headset...I actually got off the bike the last time I rode it to see if there was a crack in the frame. Nope...it all looked good. Come to find out, the headset had sheared apart where the bearings are...it simply got tired and wore out. Anyway...I don't do headsets, or bottom brackets, or wheels. And I needed all of those things serviced. He went completely through the bike...new middle chainring, new bar tape, new wheel bearings in trued wheels, new pulleys on the rear dérailleur, and of course...a new headset...smooth.as.silk. It's a beautiful thing. I would tell you that my average has picked up a couple of miles per hour, but then you might start expecting speed out of me and we have already had that conversation.
I have started printing out the detailed maps that will be carried in a folder for whomever is driving the truck. There are usually 4-6 pages of route, and I have written the cue sheets for the day on the page itself. I have also penned the directions to our overnight stop on the back of the last page. It has been time consuming, and I hope our routes do not change too much from here on out, because if they do, then I will, of course, have to redo the cue sheet. These maps should make it easy for everyone who is riding. It will be their responsibility to copy the cue sheet directions for the sections that they want to ride, or make photocopies of the sheets. The map sheets are placed in a plastic sleeve and put into a 3-ring binder that will hold all 50 states...when we finish a particular state, the sheets will go into a folder called "Been There-Done That".
I also had some little business cards made. It just seemed easier to me than trying to tell someone what the address of this blog was...I was happy with how they turned out...the fellow who printed them did a good job.
Some bikin' buddies and I just made a trip to Central Oregon to scope out routes for a group ride I do every August. It is a week-long trip with rides of 30-50 miles each day, followed by wonderful times of food and fellowship with 20 or so of the finest people I know. Laura, Liz and I stayed with some dear friends in Sisters and got in a fair amount of riding...170 miles in 4 days with over 9,000' of elevation gain. If you talk to Laura or Liz, ask them about their ice biking experience. ;)
maybe you can't...because you won't...
I took my Litespeed in to my favorite mechanic, who is both thorough and meticulous. I had debated...could've probably recabled the bike myself, and changing out cassettes and chains has never been an issue. But there was this funny "flex" in the headset...I actually got off the bike the last time I rode it to see if there was a crack in the frame. Nope...it all looked good. Come to find out, the headset had sheared apart where the bearings are...it simply got tired and wore out. Anyway...I don't do headsets, or bottom brackets, or wheels. And I needed all of those things serviced. He went completely through the bike...new middle chainring, new bar tape, new wheel bearings in trued wheels, new pulleys on the rear dérailleur, and of course...a new headset...smooth.as.silk. It's a beautiful thing. I would tell you that my average has picked up a couple of miles per hour, but then you might start expecting speed out of me and we have already had that conversation.
I have started printing out the detailed maps that will be carried in a folder for whomever is driving the truck. There are usually 4-6 pages of route, and I have written the cue sheets for the day on the page itself. I have also penned the directions to our overnight stop on the back of the last page. It has been time consuming, and I hope our routes do not change too much from here on out, because if they do, then I will, of course, have to redo the cue sheet. These maps should make it easy for everyone who is riding. It will be their responsibility to copy the cue sheet directions for the sections that they want to ride, or make photocopies of the sheets. The map sheets are placed in a plastic sleeve and put into a 3-ring binder that will hold all 50 states...when we finish a particular state, the sheets will go into a folder called "Been There-Done That".
I also had some little business cards made. It just seemed easier to me than trying to tell someone what the address of this blog was...I was happy with how they turned out...the fellow who printed them did a good job.
Some bikin' buddies and I just made a trip to Central Oregon to scope out routes for a group ride I do every August. It is a week-long trip with rides of 30-50 miles each day, followed by wonderful times of food and fellowship with 20 or so of the finest people I know. Laura, Liz and I stayed with some dear friends in Sisters and got in a fair amount of riding...170 miles in 4 days with over 9,000' of elevation gain. If you talk to Laura or Liz, ask them about their ice biking experience. ;)
maybe you can't...because you won't...
Monday, April 2, 2012
A Second Helping of Nutrition
Here is the nutrition plan that Karen sent to me:
Breakfast:
(proteins, complex carbohydrates, and fats...consume at least 90 minutes before long workouts)
~2 eggs
~1/2 to 3/4 cup cooked raw oats or steel cut oats (no instant anything...the processing removes its fiber)
~1 cup low fat plain yogurt (may add berries, 1 tsp. maple syrup, or honey...Brown Cow or Stonyfield)
~low fat cottage cheese
~smoothie w/low fat yogurt
~peanut butter
~whole grain breads
~grapefruit juice
~cranberry juice
~low fat milk
~rice bran cereal
Snack: A Must!
~smoothie
~almonds
~protein bar (whey, not soy protein)
~protein drink
~berries
~yogurt
~cottage cheese
Lunch: protein, complex carbs, fats
~steak/chicken/fish/turkey
~1/2 to 3/4 cup brown rice (not instant)
~spinach salad with nuts
~avocado
~olive oil
~vinegar
~legumes
Snack: again, A Must!
See above
Dinner:
~whole grain rice
~steak/chicken/fish/turkey
~salad
~avocado
Pre-Workout Meal: 1 hour or more before workout
Protein, simple carbs...no fat (slows digestion)
~smoothie/protein shake
~protein bar
~fruit
Post-Workout Meal: Consume within 30 minutes for optimal repair and recovery
High protein, high simple carbs, no fat
~smoothie or protein drinks work best (I like Muscle Milk Light)
In liquid form, they deliver large amounts of protein and carbs with little delay
~protein bar (with some carbohydrates)
This component is not meant to be a replacement meal. It's sole purpose is for repair and recovery for the body.
Foods to avoid:
1. Deli meats (too much salt/nitrates, nitrites)
2. Sweetened fruit juices (orange, pineapple, etc.)
3. Refined sugars (candy, cookies, things like pop-tarts, doughnuts)
4. Processed foods
5. Fried foods. Special note*-Fried foods can cause hormonal imbalances that lead to, specifically in our case, a decrease in physical and mental performance, a decrease in red blood cell formation (which can reduce oxygen levels in the blood and interfere with blood flow to the muscles resulting into decreased performance).
I have been fastidious about protein right after a long, hard ride and I am reaping some benefit from that. It's not that I'm faster, but I feel stronger...have more energy when I ride, and recover easier.
My fast has come to an end, but I hope to maintain the good eating habits. Tomorrow I'll add some lean turkey breast and Greek yogurt, both good sources of protein. I am committed to staying away from sugar and processed foods. I lost about 9 pounds, and I hope it was fat and not muscle. I did a good job of combining beans and rice, legumes and grains, quinoa and nuts to get complete proteins, and had a good variety of vegetables and fruits. One of my favorite things were sweet potatoes peeled and cut into wedges, brushed with olive oil and sprinkled with salt and pepper, put in a 350 degree oven for 15 minutes or so, and then under the broiler for a minute or so. Simple...and good.
Another thing I have been watching is my intake of "nightshade" foods. Potatoes, peppers, tomatoes, and eggplant are nightshade plants and are believed to contribute to joint inflammation. I avoid them. Instead, I concentrate on foods which are supposed to reduce joint inflammation: tart cherries (yup...straight out of the can), blueberries, or really, any kind of berries, walnuts, pineapple, and well...there are others. I have noticed a difference...particularly in my thumb joints and knees. Just sayin'...
I know eating is a very personal thing...tastes and appetites differ, and what appeals to you might not appeal to me. Oysters come to mind...I just can't eat them. What matters is that your body is getting the fuel and nutrients it needs to work for you.
Today's ride was a little over 60 miles...2400 calories. I'm gonna need a bigger plate...
maybe you can't...because you won't...
Breakfast:
(proteins, complex carbohydrates, and fats...consume at least 90 minutes before long workouts)
~2 eggs
~1/2 to 3/4 cup cooked raw oats or steel cut oats (no instant anything...the processing removes its fiber)
~1 cup low fat plain yogurt (may add berries, 1 tsp. maple syrup, or honey...Brown Cow or Stonyfield)
~low fat cottage cheese
~smoothie w/low fat yogurt
~peanut butter
~whole grain breads
~grapefruit juice
~cranberry juice
~low fat milk
~rice bran cereal
Snack: A Must!
~smoothie
~almonds
~protein bar (whey, not soy protein)
~protein drink
~berries
~yogurt
~cottage cheese
Lunch: protein, complex carbs, fats
~steak/chicken/fish/turkey
~1/2 to 3/4 cup brown rice (not instant)
~spinach salad with nuts
~avocado
~olive oil
~vinegar
~legumes
Snack: again, A Must!
See above
Dinner:
~whole grain rice
~steak/chicken/fish/turkey
~salad
~avocado
Pre-Workout Meal: 1 hour or more before workout
Protein, simple carbs...no fat (slows digestion)
~smoothie/protein shake
~protein bar
~fruit
Post-Workout Meal: Consume within 30 minutes for optimal repair and recovery
High protein, high simple carbs, no fat
~smoothie or protein drinks work best (I like Muscle Milk Light)
In liquid form, they deliver large amounts of protein and carbs with little delay
~protein bar (with some carbohydrates)
This component is not meant to be a replacement meal. It's sole purpose is for repair and recovery for the body.
Foods to avoid:
1. Deli meats (too much salt/nitrates, nitrites)
2. Sweetened fruit juices (orange, pineapple, etc.)
3. Refined sugars (candy, cookies, things like pop-tarts, doughnuts)
4. Processed foods
5. Fried foods. Special note*-Fried foods can cause hormonal imbalances that lead to, specifically in our case, a decrease in physical and mental performance, a decrease in red blood cell formation (which can reduce oxygen levels in the blood and interfere with blood flow to the muscles resulting into decreased performance).
I have been fastidious about protein right after a long, hard ride and I am reaping some benefit from that. It's not that I'm faster, but I feel stronger...have more energy when I ride, and recover easier.
My fast has come to an end, but I hope to maintain the good eating habits. Tomorrow I'll add some lean turkey breast and Greek yogurt, both good sources of protein. I am committed to staying away from sugar and processed foods. I lost about 9 pounds, and I hope it was fat and not muscle. I did a good job of combining beans and rice, legumes and grains, quinoa and nuts to get complete proteins, and had a good variety of vegetables and fruits. One of my favorite things were sweet potatoes peeled and cut into wedges, brushed with olive oil and sprinkled with salt and pepper, put in a 350 degree oven for 15 minutes or so, and then under the broiler for a minute or so. Simple...and good.
Another thing I have been watching is my intake of "nightshade" foods. Potatoes, peppers, tomatoes, and eggplant are nightshade plants and are believed to contribute to joint inflammation. I avoid them. Instead, I concentrate on foods which are supposed to reduce joint inflammation: tart cherries (yup...straight out of the can), blueberries, or really, any kind of berries, walnuts, pineapple, and well...there are others. I have noticed a difference...particularly in my thumb joints and knees. Just sayin'...
I know eating is a very personal thing...tastes and appetites differ, and what appeals to you might not appeal to me. Oysters come to mind...I just can't eat them. What matters is that your body is getting the fuel and nutrients it needs to work for you.
Today's ride was a little over 60 miles...2400 calories. I'm gonna need a bigger plate...
maybe you can't...because you won't...
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