We are now 60 days away from Team RAAM start (June 20th) and I continue to get more and more excited. The training is going well. Yesterday I went out for a rare afternoon ride and over the 26 miles averaged 18.7 mph! The two rides a day are increasing in frequency. I’m on target to exceed 1,000 miles this month. Just this morning I passed another milestone. In each of the 4 months of this year I’ve exceeded my previous high mileage for that month (across 6 years).
Next up in the training are some other conditioning exercises. I’ll start pulling together my equipment/clothing/supply lists soon and schedule my bikes for maintenance and new components.
This is getting real!
On a side note: Yesterday I looked through Team RAAM history and found only 4 other 4 person mixed gender over age 6o teams. Two were over age 70. That puts us in a pretty rare category!
Between work and training for RAAM, there is little time left. Frankly, updating the blog has become an effort.
Here is what I’ve been up to:
A Randonneuring friend issued a challenge on Facebook to ride at least an hour a day for 30 days in March. I had never ridden more than 6 days in a row because I’m convinced of the value of a rest day or two (and truth be told, I preserve some days for family). I signed up, thinking this would be a great way to increase my mileage for the month and am pleased to say that I accomplished it. Just look at what my cycling schedule looked like for the month.
Where there are two red bars … that’s when I rode twice that day. Yes, not only did I ride 30 days in March, there were 11 days when I rode twice. Mileage total for March was 901.
Thus far, April has gone just as well. I didn’t ride April 4 & 5th because of Easter and family visiting, but I’ve ridden every other day in April to date. I rode the Fleche last weekend (235 miles in 24 hours) and have noticed that my fitness level is outstanding. I’m on track for meeting or exceeding my goal of 1,000 miles in April.
There have been slow, leisurely rides, rides in the rain, rides that were fast and furious. I’ve made peace with the trainer, no longer calling it “The Instrument of Extreme Torture” even though it challenges me most days.
And the largest physical challenge of my life continues to draw closer. Only 64 days from today until the start of RAAM! If my training continues as I’ve laid it out, I’ll be as ready as I can be.
February is a tough month to ride in Maryland. This is the month where there is a greater chance of accumulating snow and awful conditions. Some have asked how I’m training for RAAM this month.
I’m still in my base miles mode. My goal is 700 miles in February, but that’s not all slow and steady miles.
- I’m riding the fixie most of the time. Not only does that keep my legs spinning and improve my pedal stroke, but it helps in that I plan to do very little coasting during RAAM. I estimate that a fixie is up to 25% more work than a geared bike. Additionally, I’ve changed the gearing on the fixie so that I have to spin a little faster than normal to keep up with the other riders, helping me to increase my baseline cadence and give my heart a bigger workout.
- I’ve started getting up earlier. It is only 15 minutes earlier right now, but that gives me an additional 15 minutes on the bike before meeting the guys at the bridge. Since I’m increasing my miles and I don’t have time at the end of my ride … at the beginning is where I have some flexibility. Yes, 4:30 a.m. seems very early.
- I’m incorporating some intervals and sprints. These are still organic rather than prescriptive at this point, but they are there. For instance, this morning Chip was getting a little chilly so he increased the pace and I stayed with him. Then it was an all out sprint near the end of the trail. It is hard to believe, but I beat Dan this morning! On the return, we kicked it up along B&A Blvd for a few miles. (Dan showed he wasn’t a slacker and I eventually gave up trying to catch him there.) Every little rise or hill is taken as a place to increase speed and push the heart rate into the red zone. Strava segments help too.
- I’ve got some strengthening exercises that I am working with several days a week. Most of those are core strength, and (explosive) leg strength exercises.
- Diet and nutrition are a factor as I continue to gradually drop weight.
- I’m looking at getting several long rides in, including a possible 300k mid-month. Each of those longer rides have several goals embedded within them. That might mean short intervals, sprints, 30-45 minute sustained high level effort, etc.
I’m also carefully monitoring my physical status to prevent overuse injuries.
I’m watching my sleep time.
Hydration is a constant focus.
Now, if the weather will cooperate …
While some might say that cycling in Maryland is hardly “winter riding”, it has been cold enough that many regular riders simply opt for riding indoors on trainers or “take the season off”. Here are some things I do to keep riding when the temperature dips below freezing and snow and ice cover the roads/trail.
- Keep a clothing chart and make good notes – Invaluable to me is the clothing chart. I look at the thermometer, consider the goal of my ride, then consulting the chart I know what combination of clothing works best. A fast hard ride needs less clothing. A slower ride needs more. Every 5 degrees makes a difference! That means that on some longer rides, there will likely be clothing changes in order to keep the chill off and the sweat to a minimum.
- Layers – Everyone says it and it is true. Wear light layers. Have access to your clothing vents. Even below freezing you may need to open vents or unzip a jacket.
- Wool is your friend – The warmth of wool, even when wet or damp, is a lifesaver. I like the feel of wool next to my skin. I’m often wearing a wool jersey, wool socks, and wool glove liners when it is cool/cold.
- Keep exposed skin to a minimum – I do wear a balaclava in the winter, leaving part of my face exposed. As the temperature drops, I may add a layer of “chap stick” to my exposed skin. I usually find that after a few miles, there is enough blood flowing to my face to keep my face warm … as long as it is above 10° F.
- Loose fitting gloves are better than tight ones – They generate a warming air pocket and also leave room for a chemical hand warmer if necessary. When using a chemical hand warmer, be sure it does not lay on exposed skin.
- Wool glove liners – I mentioned them earlier but consider this. With wool glove liners you can have your hands protected in the event of most mechanical incidents, including flat repairs. Without them, you will have to do much of the mechanical repairs with bare hands. When temperatures are in the teens and twenties, your damp hands will get cold before most repairs are completed.
- Have good lighting – My morning rides are in the dark. I want to see the icy patches and the other hazards in the road well before encountering them.
- Be visible! – Reflective gear, lights on the bike, and the like are especially important in the winter. You want to be noticed. Car drivers are not expecting to see a bicycle out on the roads when it is cold. Make sure they notice you.
- No sudden changes in speed or direction – We ride on new snow, over patches of ice, on crusty snow, on salty roads and sometimes even in slush. Generally we are cautious about any changes in speed or direction because that is when the two square inches of rubber are the most prone to slipping.
- Ride with a partner – In an accident, the cold can be a killer. Riding with a partner not only provides company and makes you more visible, it also is a good safety rule.
- Think about your equipment – Wider tires with lower inflation can be helpful for traction. Having said that, I’m riding a fixie with 23 mm tires most days when the surface is slippery. You will need to lube the chain more often in cold/wet/salty conditions. Your brakes will not work as well nor will the pads last as long. Salt on components leads to rust or other corrosion. Rinse and clean the bike whenever you can. If like me, you need to do that outdoors, it can be a challenge during a cold snap. I’ve taken my bike to the self-service car wash to clean it. Just use a low pressure setting and don’t force water into places where there are bearings.
- Decide in advance that you are going to ride – It is way to easy to look at the weather/temperature when you are in bed and decide that this is a good morning to stay within the warmth of the sheets. That’s where riding with a partner is an advantage. If you don’t ride, they will be left riding alone! What kind of friend would you be then?
- Newly fallen snow and riding while it is snowing is the best! – The world is quieter, prettier, and when I’m riding on brand new snow, making the first tracks with my bike, I feel like a kid again.
As I gear up for RAAM in June & have an annual goal of 10,000 miles on the bike, I’m using January and February to build base miles for the real push. These are typically pretty tough months to ride in Maryland. Just this past week I rode on snow covered trail/road twice. Another day it was snowing. I’d rather be outside on the bike than on the trainer, so I’m out there.
In the 5 years from 2010 – 2014, I averaged 313 miles in January. This year, I doubled that with 627 miles. My goal was 600.
Shorter February will need to see me working harder. My goal is 700 miles. Some of that will likely be on the indoor trainer. Sigh.
You never know what you are going to encounter while riding. Consider this.
On Friday, Bill C and I were riding in southern Anne Arundel County when we happened upon something quite unusual.
At the top of the first climb out of Rose Haven, we noticed a critter on the road, standing on the center line. As we approached, we discovered it was a goat. When this goat saw us, he turned, squared off, lowered his head and charged. I was in front and he was headed straight at me. I shouted and took some evasive action. I imagine Bill was not only staying safely behind but laughing at this charging goat. When it got within about 15 feet of me, it skidded to a stop and turned away from the encounter. I had already imagined what an impact with a charging goat would have done to me, and breathed a sigh of relief.
Bill described it this way:
I can verify Earl’s story – the goat did charge at us. When we were 150 yards from it, it wandered into the road as if it was going to cross the road. I thought, interesting, never have seen a goat in the road before. Then it turned towards us and started walking at us. Okay, it will surely move as we get closer. When we were about 50 yards away it started lowering it’s head and took 3 -4 charging hops. At this point Earl started yelling and I followed to convince it to get a different plan for fun that day. Finally it turned back towards its yard. I don’t know how I would explain that one at the pearly gates of heaven (assuming I make it – Earl’s a shoo-in) “Well you see, I was on a bike ride and there was this goat…..”
Be careful out there!
The RAAM Beau, Babe, & Buds page has been updated to include a short introduction to “the Buds”.
Be sure to follow that site for the more consistent updates.
You may also follow us on our Facebook Page.
Those who want to really follow my RAAM process, please go to RAAM Beau, Babe & Buds Blog and follow that blog. It will be updated regularly.
Some of that content may appear here.
If you are willing to contribute to the expenses of this record-setting attempt, please click the links on that site for GoFundMe.
Thanks.
Earl
I am pleased to announce that I will be racing this summer in the prestigious Race Across America (RAAM) bicycle race.
I am part of a 4 person mixed gender “senior” (average age 60+) team. Our team name is RAAM Beau, Babe, & Buds for SemperFi. The race begins June 20, 2015 in Oceanside, California and ends when we arrive in Annapolis, MD. Can we break the category record of 7 days? That’s our plan.
This blog will contain regular updates, training descriptions, and the like as I ramp up for this event.
Enough for now … I’ve got work to do!
The odds are rapidly increasing that I will have a major announcement for this site in coming days … certainly by the first of the year. Stay tuned!
Rev Rider 