Track Racing

I wish track racing was more popular in the US. I find it fascinating. At one point it was huge, particularly in and around New York City. The 6-Day races at Madison Square Garden were legendary apparently.

OPQS Season Wrap-up Video

Back on the bike

I have been away for a while. And off the bike, mostly. This has been a busy time for me. I am working mornings, watching the kids in the afternoon or getting some sleep, then going to class at night. On nights I don't have class, I catch up on sleep or do homework. And that's my life.

Until today, I had only ridden once in the past two months. It's hard to believe. The good news is that in that time I have only gained two pounds.

I finally got a ride in today. I went eight miles and it felt like 18. My legs hurt, but I attribute part of that to the fact I got in a run yesterday. Running is the only thing I have time for now days. It's less involved  than riding. At least as far as gearing up.

Speaking of which, I got out the winter bib tights and as soon as I got on the bike I realized they don't have a chamois. My butt doesn't feel as bad as I thought it would after the ride, but it was more uncomfortable than it should have been.

By the end of the ride I was getting my legs back. I was one to two miles slower than I usually am, but I noticed at the end of the ride I was back up there where I should have been. It's like riding a bicycle. Sorry, I could not resist.

Anyway, I'm not going to let my schedule compromise my exercise in the future, so I hope to ride more and blog more going forward.

Buying a bicycle

I think a lot of people make a mistake when it comes to buying their first (or first in a while) bicycle. Instead of buying a bike that is good at one thing, many people opt for a bike that is a jack of all trades. The cycling manufacturers know this, and thus have spent a lot of time and money developing so-called hybrid bikes.

These bikes end up on Craigslist or eBay for good reason. People don't ride them because they while they excel at nothing.

Case in point, I opted for a road bike with drop handlebars as my first bike. I bought the cheapest version of the Specialized Allez and I've never regretted the decision

For a year I concentrated on my road skills. That's not to say I don't enjoy riding on the bike path. In fact, this is some of the most enjoyable riding that I do. My Allez does an okay job on the bike path, but it's not particularly suited to this type of riding. It does not turn or stop particularly well, because it's designed to that. It's designed to go fast, and it does this job every well.

So, for my second bike, I opted for a flat-bar road bike: A Specialized Sirrus. The riding position is a bit more relaxed, but it's not a hybrid with high handlebars that place the rider in (my opinion) an uncomfortable position. It has wider tires, a wider gear range, and turns and stops a heck of a lot better than the Allez. It's made for the bike path.

Look, you can spend $1,200 for a decent hybrid that does neither of these tasks well, or you can spend $700 for a decent road bike and $500 for a decent bike path bike. It's better to have two bikes that you will ride than one bike that will collect dust in the garage until you list it on Craigslist.

Sources for upcoming events.

Thanks to Primal Wear's monthly newsletter I found a couple of good sources for upcoming rides, runs and tris.

The first site is cycling specific. It seems fairly conclusive, yet I noticed the event I'm doing here in Kansas City on Sunday is not included.

Click here for bikeride.com

The second site is inclusive of cycling, running and triathlon events.

Click here for prerace.com

I have a new profile picture

I'm a proud member of Team Red, and I'm proud to have a father who is an artist. This is what happens when world's collide:

John Holloway by Bob Holloway

What I was reminded of while riding today

This morning I headed out for a ride on my favorite bike path and I was reminded of an important lesson I've learned from riding.

We are fortunate to have several wonderful bike paths in our area. My favorite is the tomahawk Creek Trail from Leawood City Park south as far as the trail goes somewhere around 143rd and Pflumm Road.

Anyway, the section in Leawood along Tomahawk Creek Parkway between College Boulevard and 119th has three lakes. The northernmost lake is currently drained and the path to the park is closed as it's being re-constructed. Because of that, this is where I've been starting my rides.

This morning two things happened. First, my legs were tight and I had just wolfed down some carbs and my stomach was upset. I thought there was no way I was going to complete this workout. I had planned on doing 12 miles, but decided I could justify stopping at eight, because it would give me an even 100 miles on my new bike's odometer. More about this later.

Second, I came upon the second lake at it looked fantastic in just-after-dawn light. It looked like something a cinematographer would flip over. The lake was perfectly calm, the sky was a perfect blue, the trees were a perfect shade of green and the nearby office buildings and trees reflected brilliantly. I decided I must get a picture on my way back.

I continued riding, and soon enough, my legs loosened up, my stomach began to get better and I picked up my pace. I got into a groove. It was a perfect day for a ride, low 70s and the humidity was bearable.

I clicked off four miles and decided to keep going. I made it all the way to my turn-around point at six miles with plenty of time to enjoy a bottle of water, ride back to the car and get home in time to take over watching the kids so Amy could go off to pilates.

Sadly, on my way back to the car, when I got to the middle lake, the light had changed. The moment had passed.

I was reminded of two things.

First, get on the bike. There are no excuses. If you don't feel like riding, just ride it out. You'll get into the groove. I have never regretted getting on the bike. It has changed every aspect of my life for the better.

The bike is a metaphor, of course. You can substitute it for whatever you like: Work, school, writing that novel, completing a model of the Washington Monument out of sugar cubes. Whatever makes you happy or has meaning.

Second, don't let life pass you buy. If you see an opportunity, take it. If you have the chance to help someone out or spend just a few minutes doing something with your children, then do it. Moments like these are fleeting, and they often never arise again. We are fortunate when we are able to take advantage of these opportunities. In fact, in my opinion that is the very definition of making your own luck: Putting yourself in position to take advantage of opportunities that arise.

A quick story about this. When I was at the University of Missouri and nearing graduation from journalism school I had two good job interviews where it was down to me and one other person. The first was for a copy editing job on the international edition of the Wall Street Journal. Getting the job would mean moving to New York and working for one of the nation's top newspapers and newspaper companies. The second was for a reporting job at a newspaper in Poplar Bluff, Mo.

I wanted to be a reporter. I really wanted that job in Poplar Bluff. I was uneasy about what the job in New York would mean. Sure, there was a tremendous upside, but was I good enough? Was I ready?

Ultimately, I did not have the opportunity to decide my own fate. A grad student got the Wall Street Journal job. I moved to Poplar Bluff.

Years later, I realized my entire career in journalism was determined by that event.

I won't soon forget how that lake looked in the morning light, but I sure wish I had a picture of it.

New Royals Pitcher is a cyclist

No Repeat Winner at Tour de France

Cadel Evans says his Tour de France is over. He had a tough day in the Pyrenees.

VeloNews story

Best story on Tour de France Tacking

This is a pretty good story about the Mavic mechanics who provided support to the Tour de France riders who suffered punctures due to a tacking incident. Hope they catch the bastard.

Velo News story about the tacking

Specialized Early Launch

I have noticed that Specialized has posted some early launch photos. Doesn't look like there are a lot of changes, but there are some interesting color combinations.

The Specialized Web site.

A good birthday

Today is my 45th birthday. Thanks to cycling I am healthier than I have been in at least 20 years. That does not mean I am where I want to be.

In the past year I have lost ten pounds and incorporated swimming and gym workouts into my exercise routine along with cycling. This is the main reason why I have lost, not gained ten pounds. I have also reduced my A1C by almost a full point. I have cut back on my long-acting insulin by eight units a day.

I have started running, but my running program has been slow going. I don't do it often enough to progress. Of course my goal is to get stronger for cycling, do sprint triathlons and 5Ks, not run marathons.

Another year like this would be good. But, in order for it to be great, I need to focus on nutrition. It's been the hardest thing for me to overcome. It's not that I eat a lot. I just eat the typical American diet. Sure, I try to watch my carb intake, but I eat way too much fat and way too many calories to lose the weight that I want.

I need to be better at maintaining a good blood sugar throughout my exercising rather than starting high, ending low and taking on carbs after the ride, swim, run or workout.

My goal for the next year is simple. I want to lose a pound a week. It sounds daunting: Lose 52 pounds, but with the amount of exercise I do, my job and my motivation it should be simple math. There is no way I will be able to do it without adding in this last component.

Today is a great birthday, because I'm sitting here having lost ten pounds and not gained ten, improved my overall health and improved the management of my diabetes. My last birthday I was still recovering from my illness, so believe me, I feel pretty proud about what I've been able to do.

Now is the time to work harder!

Following le Tour

Watching the Tour de France on television has got me thinking about all those specters along the route. Here is the best thing I've seen written on following le Tour. Looks fun. Hope I get to do it some day

Click here for an experienced tour follower's notes about spectating

A good way to ride

I overtrained a bit for the Tour de Cure, so I took a little time off the bike. Between the overtraining and my current work schedule, I was only getting out once a week.

Another thing I've done is spend more time on my Specialized Sirrus. I love this bike. It's perfect for bike path and rail trail adventures where stability and comfort are more important than speed.

This bike just eats up the bike path. I'm only about a mile an hour slower on it than I am on my Allez, which one can't really open up on the path.

I am a firm believer in buying a bike with a specific purpose in mind. The Allez is for road riding, the Sirrus is for path and rail trail use. The Allez was fine on the bike path when it was the only bike I had, but I've retired it to road use. The Sirrus is great for what I do, and it will work as a commuter. It remains to be seen whether it will make sense at some point to buy a commuter-specific bike.

A few words about the Sirrus. If you are in the market for one, go with the base model or maybe one step up to the sport. It's an excellent bike, and quite frankly it shifts a heck of a lot better than my Allez with Shimano STI shifters. The frame is the thing, and it's plenty sturdy with tires that are just fine for bike path use. I have a rack on the back of it and it will work just fine as a grocery getter too. And, perhaps most significantly, while I would be upset if it got stollen while I'm in Price Chopper, I would get over it. I'd be pretty upset if my Allez got ripped off considering the upgrades I've done and plan to do.

Anyway, the bike path is a good way to ride. If you are a roadie, don't forget the joys of an early morning bike path ride dodging runners and dog walkers.

Cool Team USA Team Kits!

Team USA is going to be wearing retro kits at the Olympics. I've got to get one of these!

I am still here

I just bought a new Macbook Pro, so I'll be posting a lot more. I have a lot of good stuff from the past month that's in my journal that I need to translate to the blog, so look for lots of new stuff coming soon.

Tour de Cure

Well, Sunday was the big day - the 2012 Tour de Cure.

A little background first.

I served as Team Red captain for this year's Tour de Cure Kansas City. It was quite an honor, and I plan to do it again next year. Team Red was started by Mari Rudy, a Colorado rider with Type 1 who sought a way to recognize diabetic riders and the people who support them. I am proud to say we were the No. 1 fundraising team for our event, raising over $6,000 for the American Diabetes Association.

Being team captain opened up a few opportunities for me that I would have otherwise not had. Most recently, I was able to appear on a local radio station to discuss the Tour and my personal story of controlling diabetes with cycling.

Anyway, Sunday could not have been a better day, except maybe for a stiff south wind that came up about half way through the ride. I did the 25 mile route so I could ride with Amy and my brother-in-law, Phil.

My first fall

The first thing people tell you when you are buying clipless pedals is that you are going to fall. The second thing they tell you is that it's going to be okay.

They are right on both accounts.

I have had clipless pedals for months now, and I've managed to avoid the embarrassment of falling over at a stop sign after forgetting to clip out. Almost, but it's never happened. I call this "pulling an Artie Johnson." Check out a re-run of Laugh-In if you don't know what I'm talking about.

Anyway, here's my story. Amy and I were riding the Indian Creek bike path. We were (of course) almost done with our ride, and I came to a muddy spot under an overpass (at Wornall Road). I was helping her navigate through the mud, reminding her to be careful, when it happened. After the overpass there is a short, steep incline. I down shifted a couple of gears and stood up for the climb. Halfway up the hill my bike suddenly downshifted again, twice, by itself. I came to a complete stop, and went over on my left side before I could clip out. I got my left foot out about one-half second before hitting the ground, but my right foot was still clipped in for the whole thing.

In the end, my first fall was almost a non-event. I did not hurt at all. When you are stopped, you are less than three feet from the ground when you finally pass the point of no return. It was more of a hard sit than a fall. The bike also helps to cushion the fall by directing you down and away from the point of impact rather than directly down.

I have a bit of road rash on my left shin. I'm certainly glad I was wearing gloves, or I would have road rash on my left palm. I knew enough not to try and absorb all the impact with my hand, instead using my forearm. I'm sure I'll be a bit sore tomorrow, but all-in-all it went pretty well.

Amy said it looked impressive on any account.

I feel like I should make up a merit badge for myself.

Scary!

Don't ignore your gall bladder

It seems like everyone is having gall bladder issues these days. I know of three right now. Anyway, I thought I'd post my story again as a cautionary tale.

It all came to a head on Oct. 19, 2010. I collapsed in my doctor's office and MAST gave me a ride to KU Medical Center. They thought I might be having a heart attack. My blood pressure was crazy low and I was weak. The EMT popped four or five aspirin in my mouth on the way. A team of cardiologists was waiting for me in Emergency. They quickly determined my heart was fine, but my blood sugar was 980. Normal blood sugar is about 100. I was also experiencing liver and kidney failure. There was something wrong with my pancreas.

I would spend the next eight days in ICU, two weeks in the hospital and four months in bed, most of the time with a drain in my abdomen due to a cyst that had formed on my damaged pancreas.

All because of something the size of a few grains of sand. A gall stone had lodged in my common bile duct - the tube that carries insulin and other good stuff from your pancreas and the excess bile stored in your gall bladder, both of which aide in digestion and keep your blood sugars on an even keel. My gall bladder needed to be removed and I had a nasty case of pancreatitis, which would ultimately scar about 80 percent of that organ and make me insulin dependent, likely for life.

The kicker is that I had years of warning. For about seven years I thought I had acid reflux. I would sometimes have horrible indigestion after eating certain meals. Usually on Sunday nights, after a weekend of binge eating all the stuff you shouldn't eat. But, instead of going to the doctor I would just eat better for a few days and I would be fine. About three or four times in the year prior to this I had had severe bouts of pain right in the center of my chest along with vomiting and nausea. Still, it would be better by the next morning. These are classic symptoms of gall stones.

In reality I was passing gall stones, only this time the stone did not pass, instead backing up my pancreas, causing the cyst, which in turn caused a hole in my stomach where the cyst and stomach met. The cyst was infected, so I had heavy duty IV antibiotics twice a day for three months. The antibiotics were so good they killed all the bacteria in my digestive tract that Jami Lee Curtis talks about in those yogurt commercials. Not a good time, let me tell you. And, the cure for that is to take pill twice a day that leaves a constant aspirin taste in your mouth.

A lot of pain, a lot of trouble and a lot of worry for me and my wife, which could have all been avoided by going to the doctor.

So, be warned.

LIFESTYLE: The vintage bike trend - "Anjou Vélo Vintage" race

I was looking for some vintage Paris-Roubaix footage and I cam across this story from France about a vintage bike meet. Kind of interesting. I have to admit, every time I see a penny farthing, I want to push the rider over. I suppose it's the same reaction most people have about mimes.

Crash Paris Roubaix 2012 Trouée d´Arenberg

Another angle of that same crash.

Paris Roubaix 2012 Arenberg Tom Boonen / Broken Wheel Argos / Radioshack...

This video gives you a good idea of what it is like to spectate at Paris Roubaix. I think the fact that some of the course marshals use moto-cross bikes to ride the course says a lot about how rough the pave is.

Ouch!

62nd annual Little 500 sees unique, rowdy racing

This is the race the cutters win at the end of Breaking Away. Good article from VeloNews.
62nd annual Little 500 sees unique, rowdy racing

A Great Place to Ride

Road bikes are best ridden on the road, but I know a lot of riders (particularly beginners) are intimidated by city streets. I still don't like riding in traffic. I suppose nobody does. Besides, the bike path is pretty fun, but it is limiting in that it's just not safe to pour it on and ride fast. Too many obstacles such as strollers, inattentive walkers (damn cell phones), rollerbladers and unicyclists. I'm not making that up. I once had to pass a guy on a unicycle and it he almost took me out. If you have ever seen someone riding a unicycle, you know what I mean. Plus, there is typically little or no elevation change on these manicured bike paths.

Most large cities have at least one mega park. There are several in our area. In fact, Swope Park in Kansas City, Mo., is one of the largest urban parks in the United States. I live across the state line in Johnson County, Kan., and there are a few large parks over here too. The biggest and best is Shawnee Mission Park, which is located west of Interstate 435 at about 79th Street.

Inside the park is a 4.5 mile loop that includes nearly 200 feet of climbing, including a Cat 5 climb. It's just enough climbing to get a good workout, but still be doable by just about everyone. If you want to increase your workout, just do more laps or go faster. Couldn't be more simple.

I mapped the course in case anyone wants to try it.

Map My Ride Shawnee Mission Park Loop.

The residual effect of exercise

I have this new schedule where I work in the mornings. Again, I work as a CNA while I'm going back to school, which is not easy work.

Three times this week I had a low in middle of my shift. This is a new issue for me. I've rarely had a low at work. I am beginning to think it's not the new schedule, but the residual effect of exercise.

I don't eat the healthiest breakfast, but I do eat the prescribed number of carbs and take the proper amount of fast-acting insulin to cover. I have already cut my lantus back four units a day. I'm thinking of cutting back another four.

While none of us would want to be diabetic, I do find it a great motivator that I can prick my finger and get an objective measure of my workout. If you ever doubt that the exercise you are doing is helping you, test your blood sugar before and after. My blood sugars drop significantly during a workout unless I take on carbs while I am exercising.

For me it's almost as good as insulin.

More Exercise = Less Depression

The Archives of Internal Medicine says researchers analyzing 90 studies involving more than 10,000 depressed people with chronic illness found participants who were part of an exercise program became 22 percent less overall.

I can see why. Since I began cycling 30 to 50 miles and working out at the gym a few times each week I find a number of benefits, and increased health is just one of them. I am more relaxed and have not had a full-blown panic attack since I don't know when. Nothing seems to get me down.

I also have tons of energy. My typical day includes working a four hour shift as a CNA (not easy work), getting in a workout, going to class or studying, and spending time with my family. I would have been able to do none of this before starting to exercise regularly. My wife would tell you that it means I'm more likely to take the trash, do the dishes or a few loads of laundry (okay, the dishes part might be a lie).

I am ready to go when the alarm clock goes off at 5:30. Six hours seems to be plenty of sleep and I rarely need to nap during the day any more.

Weight update

Since starting at the gym about six weeks ago I've lost seven pounds. I'd say I've lost even more fat and built up some muscle. At my weight, seven pounds should not be noticable, but I've had a few people tell me it looks like I have lost weight. They are probably being nice, but I'll take it. More importantly, I feel better. They probably think I've lost weight because I am standing a bit taller.

A few more observations about this topic:

• It's a marathon, not a sprint. I'm losing about one pound a week, which doesn't seem like a lot, but that's 52 pounds a year. Think about the opposite of that.
• Changing one's lifestyle is the key. I have developed the habit of going to the gym or going out on the bike. I do it without thinking or prodding myself.

An area where I still need work is nutrition. I am a big believer in baby steps. So many people fail when they make New Year's Resolutions because it's just too much change at once. The things that make you successful are walking the dog on Tuesday mornings or going for an afternoon run. Then do it again. Then again.

Tweed Ride

Saturday I rode with the group that does the regular Saturday morning Clocktower Ride from downtown Overland Park. It was my first ride with this group and they are a lot of fun. They seem to be an easy-going diverse group of people who just enjoy riding. They do what one of the organizers calls "a touring pace." Perfect for me.

We rode down to a grocery store downtown then on to the annual Tweed Ride over in the historic Northeast section of Kansas City, Mo. There were lots of cool bikes - old and new - and it was prime for people watching. I would love to put together a cool little fixie and find some tweed knickers to wear for next year's event.

Here are some photos.

A milestone

Today I filled the Moleskine journal I keep of my rides and other notes. This paper journal was the basis for this blog. I started it June 22, 2011. I had ridden a few times on my Electra Townie one-speed before I thought to start keeping the journal, but I was basically just starting to ride again.

• First Entry: 3.6 miles in 22 minutes - all flat bike path. I was gassed after that ride, man. I could barely hang the bike on the back of my car and had to hold on to the car as I walked back to the driver's door.
• Last Entry: 17.13 miles in 1 hour 19 minutes - a mix of hills and flat on side streets, main roads and bike path. I got off the bike 20 minutes ago and am fully recovered. I could have done another 17 miles. This is on top of an eight hour CNA shift yesterday evening and a four-hour shift this morning.

Since I took up cycling, I have:

• Lost an additional 10 pounds. This might not seem like a lot, but remember when I first started cycling I was still gaining back weight after my illness. I was flat on my back for four months before this. There is more to that ten pounds, too, I have added muscle to my legs and arms and lost fat around my midsection.
• I sold my one-speed town bike and bought a true road bike. I'll never regret buying a bike with drop handlebars.
• I have developed a healthy habit - cycling - that effects my sense of well being in all aspects of my life. I could not do the job I do and balance school and home life if I was not putting miles on that bike.
• I have stopped having debilitating panic attacks. I would get panic attacks so bad I would have to pull over the car and calm myself down. I could not drive on the freeway. Now, I might have a bit of nervousness in a stressful situation, but I can't remember the last time I had a full blown panic attack.
• I have lowered my A1C level (the long-germ gauge of blood sugar control) and as of yet have no complications from my diabetes.
• In fact, I'm healthier than I have been in a long, long time - probably since collage.
• I can get down on the floor and play with my children, kick around a soccer ball with my son and have the energy to read read a bedtime story at the end of the day.
• I have joined a gym. I have a lot of work to do - a long way to go - and working out off the bike and combining it with proper nutrition is going to be a key for me going forward.
• I'm starting a running program this week. No, I have no desire to run a marathon, but I'm planning on doing a 5K and using running to increase my endurance for cycling.
• I'm thinking about doing a triathlon. Sounds crazy right? A sprint triathlon is about 500 yards of swimming, 16 miles of riding and 3.1 miles of running. When the trainer at the gym told me I should think about doing one, I laughed at her. "It's not the Ironman," she said. I thought about it, and I agree. It's a long-term goal, but I want to do one to say I did it.
• I am serving as Team Red captain for the American Diabetes Association Kansas City Tour de Cure. As of this writing, we are the top team, having raised more than $1,500.

I have changed my life - I have a new lifestyle that revolves around family, work, school and cycling.

All of this because I made the decision to get on the bike.

Training Ride Rainout

Amy and I were excited for today, which was scheduled to be the first Tour de Cure training ride at Epic Cycle in Parkville. Well, it didn't quite workout that way.

The guys at Epic Cycle called the ride about 30 minutes before it was scheduled to begin. They had been out that morning on their regular Saturday morning ride and the streets were pretty slippery. More rain was forecast and from the looks of it the weatherman was right.

On the way back, we drove around the downtown airport and were just considering getting out and taking a lap when the rain began in earnest.

Well, at least we got out of bed.

A Cyclist Can Own A Ferrari F1 Car

When people ask me why I enjoy cycling, one of the things I usually finish with is: "And I will never be able to drive a Formula One car, but I can own the bicycle equivalent."

It is possible to go down to the local bike shop and buy the exact bike that wins the Tour de France. And the cost would be south of $10,000. That's less than most Harley-Davidson motorcycles. You can usually even buy one in the team colors of the winning racer.

As I've stated before, I'm a big fan of Specialized's race bikes. The Tarmac SL4 is the latest things, and a S-Works SL4 with the SRAM Red setup most racers prefer costs around $8k.

I ran across this article on Peloton Magazine's Web site. The writer was given the chance to ride one of Tour of Flanders winner Tom Boonen's S-Works SL4 bikes in full race trim. What an experience.

Peloton

Making small changes

Joe Friel in The Cyclist's Training Bible makes a good point about incorporating small lifestyle changes in order to create a long-term improvement.

"Balance can be hard to achieve, but remolding daily activities by 10 percent in the direction of better cycling doesn't take much and can bring noticeable improvement," he writes.

You could substitute "cycling" with just about anything. So many people fail at good health because they try to make too many changes at once. We've all done it. That's why I don't make New Year's resolutions. You get off plan the middle of the first week and those big promises are soon forgotten.

I've been able to improve my health by making a simple change. I started cycling a few days a week. Eventually I got to the point that I was itching to ride and that grew month-by-month into 40 to 50 miles a week.

Recently I joined a gym and started adding regular workouts to my routine. I'm not there yet, but going to the gym is becoming a habit.

My next hurdle is nutrition. I've begun to at least think about eating the right things. I limit my carbs because of my diabetes, but one quickly learns how to cheat. After all, bacon has zero carbs.

The nutrition component will probably be the hardest for me.

The Diabetic Athlete's Handbook

I picked up a pretty good book called "The Diabetic Athlete's Handbook" by Sheri R. Colberg. This is a very thorough treatment of the subject and has specific chapters on type of activity. For example, the book covers running, swimming and cycling in the Endurance Sports chapter.

Most sports have a few diabetic athletes at the highest level. Cycling is certainly no exception. It's safe and beneficial to participate in these sports as a diabetic, but there are a lot of pitfalls to avoid and a lot of techniques one can employ to optimize performance. These endurance sports are ones that diabetics must be particularly attuned to their body's needs.

As diabetes becomes more prevalent in our society we'll become accustomed to seeing just what diabetics can accomplish. For example, the United States is one of the few countries that allow diabetics to obtain pilots licenses. Think about that for a second. Those who make the rules for the most highly-regulated sporting activity one can participate in understand the ability to manage this disease safely. Charlie Kimball races in IndyCar as a Type 1 diabetic. The possibilities are endless.

The book also does a good job of answering questions about the disease and how it effects the body. It is money well spent.

Tour of Flanders 2012 - Last 1km

Tour Of Flanders 2012 Crash Langeveld Ronde van Vlaanderen

fabian cancellara falls in Tour of Flanders 2012

Video: Flanders analysis; Boonen thought for certain someone else would win

This is a nice Tour of Flanders recap. I'm trying to find good video of the two big crashes. Omega Pharma Quickstep is going to be the team to beat this season.

Video: Flanders analysis; Boonen thought for certain someone else would win

Leipheimer: ‘I could be dead, for sure’

It was a bad weekend for cyclists over in Europe. My favorite rider got creamed and he wasn't even racing at the time. And, after reading this article I hope I never have to go the hospital in Spain. I hope Leipheimer can make it out to next month's Tour of California.

Leipheimer: ‘I could be dead, for sure’

My own pave

They call Paris-Roubaix "The Hell of The North," but watching the Tour of Flanders this weekend, the Belgian race seems pretty Hellish too. It's because of the pave, of course, those ancient cobblestone country roads that tear your backside and wrists apart when dry and is slick as ice when wet.

I've stated before that I enjoy riding our county's bike and hike trail system. There is a lot to like. You don't have to watch out for traffic, though a mother with a stroller can easily ruin your day. The trails follow streams so they are flat, wooded and cool on warm days. Like most cities west of the Mississippi, ours is laid out on a grid system, but the streamways don't follow this pattern, thus effectively shortening the distance between many points A and points B.

There are a few things I don't particularly enjoy. Indignant walkers is one of them. Hey, I give warning with my girly little bell and I tolerate you, so you can tolerate me. I also feel a bit silly on my road bike among the flat-bar comfort bikes that many people seem favor. If there are two things I don't understand about the bike and hike path they would be one - why do people think hybrid and comfort bikes are more comfortable - and two - why would anyone run more than enough miles to train for a sprint triathlon? Of course I used to wonder what would possess someone to run more than a mile, so I'm educating myself on this.

Another thing I'm coming to appreciate more is the pavement - the pave. Bike paths are not roads. Sure, you might find a stretch of concrete slab that's smooth as silk, but for the most part the bike path consists of ancient asphalt laid down many moons ago and promptly forgotten. It is riddled with potholes, just plain falling apart in places and can somehow be moist enough, long enough, to grow moss in a drought. In the fall it's covered with leaves that hide baseball-sized seed pods that fall off of God knows what kind of tree. Parts of the path are riddled with the leavings of Canada goose, which can be quite slick, let me tell you. Many of the paths are old enough that they were engineered in an era when they were an afterthought - namely when you come to an overpass you must climb a hill as steep as any staircase, then just as you are feeling good about yourself for selecting the right gear so as to not have to put a foot down on the climb, you must descend a similar staircase and then make a hairpin turn at the bottom. The newer ones are wider, flatter and every so often have pre-fab (albeit nice) bridges that never seem to exactly meet the pathway quite right at either end.

Into this environment you are introducing a road bike that has 23mm tires and, because it was designed to go, not stop, brakes that stop your bike about as well as you can stop your car by opening the door and dragging your foot on the pavement.

It is a recipe for disaster. It is also a recipe for fun. Today I figured that's exactly why I like the bike path so much: It makes me a better rider. I have learned to navigate those hairpin turns, find the right gear and climb those steep hills and avoid cell-phone-talking moms pushing twins in a stroller down the center of the path. I've also learned how to be comfortable after long periods in the saddle of an otherwise uncomfortable contraption. I've learned not to hold the bars in a deathgrip. I've learned to lift out of the saddle just enough to absorb the particularly bumpy bits. I've also learned how to place my hands in several different positions so as to not fatigue my wrists and forearms.

It's fun to go fast, but you have to remember that it can also be fun to go not so fast.

What it takes to lose one pound a week

I read somewhere that 3,500 calories make up a pound.

I've been most successful at losing weight when I concentrate on losing just one or two pounds a week instead of trying to lose a lot of weight quickly, which just leads to yo-yo-ing.

At my weight I burn about 1,000 calories an hour cycling at my pace. So, all else being equal, I need to ride 3.5 hours a week to lose one pound. That's about 50 miles a week.

Anyway, here's a good calculator for calories burned according to activity. Click here.

So I joined a gym

I joined a gym last week. I had avoided doing so for 44 years, but there you go.

I tend to have an obsessive personality. The dark side of this is that for many obsessiveness can lead to addiction. I've been able to avoid this, despite the fact that alcoholism runs in the family. My parents never took up drinking for this reason, and it's a decision I certainly respect. Like most American males, I did take up drinking in college and had a lot of fun with it. I also didn't give it up after college, and consumed a lot of beer during my 20s and 30s. But I eventually grew out of it around the time of 9/11.

Unfortunately, my waistline also grew. It's safe to say that the kind of full-bodied lagers that I was so fond of give one an excellent base for the classic beer belly sported by so many of us 40-somethings. When you add in a lack of physical effort and the kind of food readily available to us in our society, you can easily end up topping the scales on the north side of three bills like I did.

The best way I can put this in perspective is to chronicle what I did this week. I rode my bike Sunday and Monday. Then it started raining. Instead of sitting around lamenting the weather, I went to the gym Tuesday, Wednesday and Thursday and worked out an hour each day. Heck, I might even go back this afternoon if I cant' get a ride in.

When a personal trainer was showing me the equipment at the gym we came to the stair stepper. I intimated to her that two years ago I avoided any physical effort whatsoever. I would troll the parking lot for the best parking spot. I would take the elevator if I could avoid even one flight of stairs, because I'd be winded like nobody's business pulling my wide body air frame up to the second level. When not working I sat around all day and did nothing. Now I am was on a machine that was created for the purpose of mimicking the very thing I avoided most. And enjoying it.

People close to me know my story. They know how I was a few pounds overweight through college. How I got back into shape in my 20s for a while when I was flirting with high blood pressure. How I really let myself go after Colleen died. They know about the illness that almost took my life and had me flat on my back for six months.

I could feel sorry for myself, but that's not in my nature. It amazes me that so many people don't realize that it's not the events in one's life that shape it: It's one's attitude about them.

I have not felt this good since college. The cycling has certainly led to that, but the gym workouts have been the icing on the cake. If I have any regrets, it is that I could have accomplished more during my 20s and 30s if I had as much energy as I do now.

When you feel really good like I do right now, the blue sky is a little bluer, your son's or daughter's smile makes you smile a little longer and music even sounds better.

Somethign to think about

I want to pass this on from the ADA, because I think it is something important to think about during this election year. Two years ago today Congress passed health care reform, which has had a significant impact on the ability for diabetics to obtain insurance. Again, I pass this on without comment for or against, because I think it is something that is important to consider.

Click here for information about health care reform and diabetes.

So Proud of Team Red

This year I am fortunate to be Team Red Captain for the Kansas City Tour de Cure. I wasn't sure I wanted to take on the duties of a team captain, but I'm sure glad I did.

I am so proud that our little team has already grown to 15 members. Nationally the goal is to get 25 members for every Team Red. We are well on our way. And, not that I have much to do with it yet, but our team is currently the top fundraising team in our category. Great work folks!

With the tour kickoff still 10 days away Team Red is only going to get bigger and better!

Team Red was started by Colorado rider Mari Ruddy. Mari has been a type 1 Diabetic for more than 25 years and she started the team as a way to recognize diabetics and friends and family of diabetics who ride in the Tour de Cure.

I have personally discovered what Mari already knows - riding is a great way to control blood sugars and be as healthy was we can be. It's also a heck of a lot of fun.

Here's more about Mari and Team Red

The Olympics are only 140 days away

With that in mind, here are links to the London Games Road and Track cycling.

Road Cycling

Track Cycling

I enjoyed the road race from Beijing, but as I recall I had to watch it online. Anyway, I know the players better now, so I'll be excited to watch this summer.

I remember during the Los Angeles games in the '80s they televised  lot of cycling. Even the track cycling. I think that was the Olympics of the NBC triplecast, but maybe that was Atlanta. It's hard to get into track cycling because you just can't find much of it, even on the Internet, though I'm sure I could if I spent a little time trying harder.

In the cycling forums the topic of a cycling television network often comes up. There is a tennis and golf network after all. There are a million reasons not to start one, but nonetheless somebody should. Heck, you would make tons off the home shopping and infomercial possibilities alone.

Your iPhone as Cycle Computer

Why go out and buy an expensive cycle computer when you can turn your iPhone into a powerful fitness computer, GPS, music machine and, what else? Oh! A phone of course.

Wahoo Fitness – Connecting iPhones to Fitness- ANT+ and Bluetooth Smart sensors for running and cycling, such as heart rate monitors, speed and cadence and stride sensors

Say it an't so: wider tires roll better!

I read this little blurb in Velo that astounded me. I had to do more research, and apparently it is true. A Finnish company that independently tests tires has concluded that wider tires offer less roll resistance. The real culprit is deformation of the tire. Racers like thinner tires because they believe they roll better. I suppose this is due to the fact that there is less opportunity for a thinner version of the same tire to deform. However, a better tire in a wider size will roll better than its thinner version.

It does confirm something I've found, and this is something we all know from our motor cars. Tires make a world of difference.

I was amazed when I dumped the cheap tires that come with my Specialized Allez for better ones. I run 23mm Continental GP 4 Seasons. When I switch over to summer tires I will run Continental GP 4000s, which is universally considered one of, if not the best bicycle tires ever made. This article certainly has me considering 25mm tires over the 23s, assuming they will fit on my frame.

In any case, if there is one thing I've learned it is that your dollar for dollar your money is better spent in tires, wheels and the correct spoke pattern than anything else.

For example, my Allez also has cheap wheels, but, they are serviceable. My real problem is that given my weight I should be running 36 spokes on the rear wheel instead of 32. My rear wheel keeps coming out of true owing to the fact that I am a Clydesdale rolling over some pretty rough bike path half the time. Since I'm not a racer and not a hill climber, the extra spokes (even a three-cross pattern back there opposed to the more common two-cross) is not going to make much difference. A few more dollars for decent DT Swiss wheels with the correct number of spokes will make my bike that much better.

I would be remiss if I did not sing the praises of my Allez. I bought the cheapest set-up Specialized makes - a double chainring with Shimano 2300 components. All of this is decent stuff, especially for the money. The frame is excellent as far as aluminum goes and given upgrades such as the aforementioned and a SRAM Rival groupset, it will be a long time before I outgrow this bike. I'm also glad I bought an aluminum bike. The stiffness makes it fast and I can handle the rough ride. It is an excellent speedy ride.

The Allez has also proven to me that when I buy a touring bike I want steel, say a Trek 520 or Jamis Aurora. When I buy a gran fondo bike I also want the suppleness that steel provides, say a Bianchi Vigorelli. When I earn a go-fast sports car of a bike I'll go with a carbon fiber frame, and I'll stick with Specialized, probably as good a Tarmac as I can afford (or talk the wife into).

So, I love my Allez.

Here's that article.

Tech Feature: The Work Of Wheel Energy | Cyclingnews.com

Great article on the benefits of cycling

This is a great article about cycling (despite the fact that it's from the University Daily Kansan and I went to Mizzou). All kidding aside, it raises some good points about why cycling can be a lifelong activity unlike its cousin in suffering - running. It quotes an interesting study from South Africa that found riders only begin to lose speed at age 55 compared to age 32 for other action sports.

So, not that we need another reason to just get on the bike, but here's one anyway:

Start Cycling Now! Or, In 30 Years | Kansan.com

The season is upon us

Paris-Nice this week reminds us that cycling season, both professional and recreational, is upon us. Well, at least for those of us who reside in the northern hemisphere.

In Europe, Paris-Nice is followed next month by the Tour of Flanders, Paris-Roubaix and Liege Bastogne Liege. May brings the world's best stateside for the Amgen Tour of California. As an aside, I hope Jen is a podium girl again. (That's Jen on the left).

Anyway, the super team is BMC with Thor Hushovd, Philippe Gilbert and 2011 Tour de France winner Cadel Evans. I happen to be a fan of the newly-formed Omega Pharma Quickstep team, mostly because Levi Liepheimer is a member, but also because Tom Boonen is one heck of a rider. They also have an excellent kit!

Closer to home, we are gearing up for the Tour de Cure on June 10. I am Team Red captain. I just ordered my Team Red kit last night, but have to wait until April to get it! There are three TDC organized training rides next month and I am starting to organize team rides. It will be fun to be out there as a member of a team instead of going it solo, which is fun in its own right. There is a TDC kickoff event on March 20th that I am looking forward to.

We have a goal of getting 25 riders on the team. We already have 10, which is great considering its still out-of-season. I have now have to get busy raising money!

Knowing when to quit

I rarely abandon a ride. It goes against my stated philosophy. Time and time again I am rewarded when I push myself to ride a few miles until I get into it.

But you do need to know when to quit. Today was one such day.

First of all, it was deceptively cold due to the stiff winds. This alone is not a reason to stop riding. I'm constantly amazed at how warm you can get just by burning calories.

But, I'd worked all weekend and my legs were just stiff and tight. I could not work it out. In fact, the more I rode, the more they ached. The cold certainly didn't help. After a few miles I began to think riding any more was just risking a few aches and pains turning into a lingering injury that might keep me off the bike for a few weeks.

So, I abandoned.

For the next few hours I wondered if my reasoning was just that - justification for my laziness. Ultimately I decided it's okay to quit once in a while. I'll live to ride another day. Two, three times in a row - that's an issue, but once in a while is just listening to that voice from somewhere inside that says "something is just not right today."

I am sure that there are more than a few pilots whose last thought before they hit the ground was "I should have listened to that voice inside me that said 'don't fly today.'"

I have a big decision to make.

I ride so often and enjoy it so much I am considering what was once unthinkable. I am considering selling my scooter.

I love scooters and by extension motorcycles. I love the style and beauty of the machines, the culture surrounding them (particularly scooters), the practicality and fuel efficiency of this mode of transportation and perhaps most importantly the sense of freedom that riding provides.

There are a lot of parallels between the two. One might be surprised to know that statistically riding a bicycle and riding a small displacement motorcycle or scooter carries the same risk. This is something my wife will never understand. She sees motorcycles as dangerous (something I should stay away from), scooters as somewhat less dangerous (and okay for me to ride) and bicycles as significantly safer (something she encourages me to do). The fact is that the risks are relatively small for riding all three, though they increase exponentially for motorcycles if one chooses to ride a 1 liter bike, ride drunk, ride with another rider and ride at night.

I think it's pretty easy even for non riders to understand that the sense of freedom and fun is also similar for both bicycles and motorcycles. What they might be surprised to learn is that it's a lot scarier to fling yourself down a hill at 30 miles an hour on a bicycle than it is to ride 70 miles an hour on the freeway on a larger motorcycle.

The one issue I find hard to get around is the gas savings motorcycles provide over cars. My scooter gets 72 miles to the gallon. My car south of 20 miles per gallon. It cost me $7 to fill my scooter's tank, while the Ford sets me back $70. All other things being equal that $70 tank of gas gets me about as far as $14 on the scooter. As a result, I like to commute to school and work on my scooter, though since my illness I have not done so. This summer gas is going to hit a record high, and I'll want to save as much gas as possible.

That means I have to substitute riding the bike for riding the scooter. School, which is two days a week, is about 12 miles away. That's at my limit of what I'd want to do. Work is too far away for the bike and not safely reached from home - too many freeways to cross. It could be done, but with the kind of work I do it would make for a long, long day.

Of course where I probably burn the most gas is going from home to the grocery store QuickTrip, to the sub shop or (I'll admit it, McDonald's). That can be done by bicycle very easily.

Notably missing from this equation is taking the kids to daycare. That's not going to happen on the scooter, though technically I could do this by bike with a trailer. I think Amy would even let me get away with that once in a while. (Oh, a challenge)!

I could easily buy a nice touring bike for what I could sell the scooter on Craigslist.

Then there's the missed opportunities for future motorcycle/scooter fun. The rallies. The light touring. The dream of motorcycle camping. The sheer awesomeness of Vespa ownership.

Ah, that's what really gets me. The idea of owning a Vespa. A GTS 300 Super...I have to stop.

Of course, I could do a lot of Katy Trail rides, adventure cycling trips, gran fondos, etc., with the money I save from the purchase, maintenance and fueling of a Vespa.

If I only can get my head around riding my bike everywhere.

It's All About The Bike

I just finished a pretty good book by Robert Penn It's All About The Bike: The Pursuit of Happiness On Two Wheels. The title plays off Lance Armstrong's book.

I say it's a pretty good book and if you ask me later I might say it's even better. It did leave me wanting more. I don't know if that's because it could have been written better or it was written so subtly that I wanted to read more of it.

In any case, Penn constructed the book around an interesting premise. Namely, he goes about building his dream bike one component at a time. For example, he employs a well-respected English handmade builder to construct the frame, then uses that experience as an opportunity to give a little history of frame making. He goes to California and rides with the inventors of the mountain bike as he discusses wheel construction. He visits a German tire factory and so on.

The two main things I took away from the book regarded steel frames and wheel choice.

As I suspected, steel is really the best platform for a bicycle frame. My cromoly Nishiki Colorado mountain bike was comfortable all day long, and mind you back in the '90s nobody had ever heard of front suspension. I'm still dubious about the need for front suspension, but then I guess I'm just Old School. Then there was the Schwinn Continental that got me through high school and most of college. The ubiquitous ten-speed. Black with gold lettering. Shifters on the top tube. Drop bars. The real deal. God I would give anything to have that bike back. I have no idea what happened to it. It's probably somewhere in Columbia, Mo., or - perish the thought - in a Boone County landfill. There were bikes before that, most notably a Schwinn Stingray with banana seat that saw a lot of action on the dirt trails behind The Barstow School when it was still a bean field, but none were a sexy and memorable as that Continental.

Someday I might buy a dream bike - a sleek carbon fiber race bike - but for everyday riding and touring my next steeds will be steel. Aluminum has its merits, but steel is the real thing.

The other thing I took away was the importance of decent, correctly configured wheels. Wheels and tires are the single most important decision one has to make in order to have the bike they want and need and will ride for hour after hour, day after day, and still be happy. I'm a big guy. I am a Clydesdale. I need 36 spokes on my rear wheel and I probably need those spokes built in a three-cross pattern. Currently I have a two-cross, 32 spoke set-up and it goes out of true almost weekly. Of course losing weight will help, but, I'll always need a little something extra back there.

This is the set-up I've come up with:

• Tires: Continental GP4000S. Either 23mm or 25mm.
• Rims DT Swiss TK540 36h rear/32h front. I am not at the point I need sleek wheels.
• Spokes: Three-cross rear, two cross front.

Strong and Fast

Today I did my usual 10 miles in 43 minutes. I did this on a bike path, and an average speed of just under 14 miles an hour doesn't seem fast, but I do all of this in what amounts to 8th gear. I hardly ever shift over to the other chainring when I'm on the path.

When I get an open straight section I like to sprint, and today I did a great one accelerating almost instantaneously from 15 mph to 23.8. Still in 8th gear. Sure, not Tour de France ready, but I've discovered I can sustain this pace. Out on the road and in warmer weather I'm looking forward to discovering how fast I can be.

Anyway, today was notable also because it was the first day I could go out in shorts and a jersey without bundling up. It felt great. Liberating.

At the end of the ride I felt great. I felt really strong and ready for more. I really feel I'm in my element on the bike. I have fully transferred that feeling of freedom and fun I had riding the scooter and motorcycle to the bicycle. It is very satisfying arriving at a destination and having gotten there under your own power.

Most people don't realize that before Lewis and Clark, an Englishman had traveled all the way across the continent and viewed the Pacific Ocean from the mountains of what is now British Columbia. He inscribed on a rock "Alex MacKenzie from Canada by land 22d July 1793." Those words in part inspired Lewis and Clark and I think they inspire us all. Whether its completing the Katy Trail, a gran fondo or riding across Iowa, Kansas or even the United States, we mentally inscribe words to that effect on our souls.

Exercise works

Time to put my money where my mouth is. I have been saying that I use cycling to control my blood sugar. Today I met with my diabetes doctor and I got good news: I have lowered my A1C level by .6 during the past four months of riding.

During that time, I lost exactly one pound as measured by their scale. But my wife will be the first person to tell you that number is a bit deceptive. I've put on muscle mass (mostly in my legs, but I see my arms becoming more defined as well) and lost fat. I look better in the mirror and in clothes. I've gone down a few sizes in my waistline and I now can fit into an XL t-shirt.

Exercise works.

I have to this point concentrated on including cycling into my lifestyle. I've made it stick. If I can't ride one day I'm itching to get out there the next. I'm excited for warmer weather so I can get back up to that 40 to 50 miles a week and probably more. I've done 30 miles this week and I feel great. I'll go out and ride in temperatures that would have left me at home just a few months ago.

Amy and I are going to join  a gym. That's the next part of the lifestyle change. Nutrition is also an area where I need to make changes. While I generally try to keep my carbs down, I certainly don't pay close attention to the foods I'm eating.

 Which is okay.

Too many people make resolutions and hit themselves with major changes that it's impossible to keep up. Old habits are hard to break. The key is to do a little at a time and focus on winning the marathon, not the 40-yard dash.

I have essentially kept off 50 pounds for eight months. That's a victory in itself.

Peaceful

When I'm riding around the parks or parkway in southern Leawood I like to stop at the Ali Kemp Memorial. It's a nice quiet rock garden. The memorial honors a Leawood teen who was brutally murdered at a neighborhood pool nearby.

The late afternoon sun casts long shadows, which makes the rocks look beautiful. On this afternoon it was unseasonably warm, which is usually accompanied by a stiff south wind. Not on this day. The only sound was from a few kids practicing baseball with an overenthusiastic father. The kids didn't seem too interested. I'm sure the father was silently raging against the current culture that values playing soccer over baseball.

Sometimes peace and quiet belies the potential for strife that is never far away. Thankfully not for me on this afternoon.

Me and my carbs

On today's ride I realized I need to get a good handle on how many carbs it takes to maintain my blood sugar during a ride. It's all fine and good to ride to lose weight and lower my blood sugars, but for longer rides I am going to need to sustain acceptable blood sugars.

There are two ways to accomplish this and I need to learn how to use both. The first is through drinks that provide both hydration and enough carbs to replace the sugar I burn through on the ride. My preference for quick carbs is orange juice, but I know a lot of people use colas. These are not practical for obvious reasons. Sports drinks are the obvious answer, but there are hundreds, so finding the right one is key.

The other way to provide fuel is through the use of gels. They are perfect in the sense that they are compact and keep. As a rule, they taste awful.

I will keep you posted. I am finding that as a diabetic you are your own little science experiment.

A low

I always test my blood sugar before riding. This is a key to preventing a low. However, despite one's best efforts things can happen. Today is a good example.

I tested and was 175. I know that my blood sugar will drop about 90 points during a 40-minute ride. Ideally I should be between 200 and 250 when I start a ride. In practice, I am usually around 270, which is partly because I like to ride about an hour after I eat.

Anyway, I knew I should take more carbs on board so I ate a peanut butter sandwich on the way to the bike path. I rode for nearly an hour and low and behold I was 75 at the end of the ride. Testing at the end of a ride is another key.

Generally when I hit 80 I start feeling the low - I break out into a sweat and start shaking. Not this time. I felt nothing, which makes me wonder if exertion can mask the effects of a low. It also makes me wonder if all lows are equal.

In any case, I had a great ride. Few rides are not great. This seems to be our year without winter, which I suppose is reward for suffering through the past two cold winters. There were a lot of walkers out because of the weather, but they were well behaved.

At this time of year at this latitude the sun at 4 p.m. casts long shadows. When it's warm like this it is usually accompanied by a stiff south wind. Not today. It was perfectly still. Just beautiful. 

Multi-Day Rides

Photo: The Des Moines Register.

I am excited to start doing multi-day rides. I like the idea of going a long distance totally under one's own power.  These rides are mostly seven or eight days and go from 400 to 500 miles. Generally you camp or stay in a high school gymnasium in some little town in middle of nowhere. Pancakes for breakfast. Funnel cakes on the route. Pasta for dinner. A carb fest! Bicycling Magazine's March issue has a list of some major rides, but they left one out: Kansas. I've included it.

Bike Florida Annual Spring Tour - Various routes - the 2012 edition is in the panhandle (The Forgotten Coast). Last week of March.

Biking Across Kansas - Nearly 500 miles from Colorado to Missouri. I hope to do it several times. Only 800 riders. Second week in June.

Ride the Rockies - Sounds brutal, 50 - 90 miles a day at altitude in Colorado - Second week of June.

GRABAAWR - A ride along the Wisconsin river averaging about 70 miles a day. Third week in June.

Tour de Kota - A tour of South Dakota nearly 500 miles long. I want to do this one. Third week in June.

Bike Virginia - 50 - 100 miles a day. Last week of June.

Michigander- 30-57 miles a day. 2-, 6- and 7- day options. Middle of July.

The Bon Ton Roulet - No, not in Louisiana but in the beautiful part of New York. The 2012 version goes through Watkins Glen. This one is on my list. - 45-75 miles a day. Third week in July.

RAGBRAI - Probably the premier event in the nation and draws 8,000 riders. Dip you wheels in the Missouri and then in the Mississippi eight days and nearly 500 miles later. I hope I get to do several. Last week in July.

Mass Bikepike Tour - 45-70 miles a day. I have to do this one: I love New England. Second week of August.

Cycle Oregon - About 65 miles a day. Whey do I think you would get pretty wet doing this one? I know, eastern Oregon is a desert. Second week of September.

Long distance riding and the Allez

As I've mentioned, I love my Allez. Nothing fancy. Just a good all-around road bike.

The aluminum frame is stiff, which is good for speed, but can be fatiguing. There are a few things that can help that situation. First and foremost, the tires. For winter I run Continental GP Four Seasons. Great tires, and they soak up some of the road vibration. A carbon seatpost would also go a long way toward making the ride a bit more plush.

A lot of these long distance bike rides are fully supported, and with that in mind I the Allez would be a great choice for something like Biking Across Kansas or RAGBRAI. I currently have three bags: A wedgie, a small bag that sits on the top tube (both from KoKi) and a smallish handlebar bag. These three bags are all you need for a day in the saddle. Tools fit into the wedgie just fine. Nutrition fits into the frame bag. Extra clothing such as a jacket fits into the handlebar bag and is light enough to not interfere with the steering.

I find a road bike very comfortable. You do need to wear a chamois, but I have no problem going with the human sausage look. You get to be my age and you just don't care.

Damn Chinese (food)

I was planning to ride this afternoon so I had Chinese for lunch. When I got out to the ride my blood sugar was 415! That's like a record for me. I am never that high. You are not supposed to ride when your blood sugar is this high and so I almost turned around a came home.

But I didn't. I just know it was that damn white rice. Sure enough, when I checked my blood sugar about 45 minutes into the ride it was 175. Which, makes me think that first reading was a mistake. In any case, do as I say, not as I do. If your blood sugar is above 250 when you start to exercise, be careful. If it's over 300, do something about it.

Anyway, I'm glad I rode. About 10 miles. It was another great day - 63 and sunny at the end of January.

Two things of note.

One, I love my bike, it gets better with every ride. The Continental 4 Seasons tires were a great choice for winter riding. They handle the rough bike path pavement well, though my back tire keeps coming out of true - likely because I'm the one who is tightening the spokes and, well, I've still got a lot of weight to lose.

The other Thing I want to note is that my endurance is way up. I do 10 miles now and I really do feel like I could go another 20-30 miles with no problem. When it gets warmer I'll have to do that!

Team Red Duties

I had a great time at the Kansas City Bicycle Club's Annual Awards Banquet handing out information about Tour de Cure and Team Red. I think we might have gotten a rider or two out of the event.

I met a lot of interesting cyclists and I have to say it's a diverse bunch. I even made contact with a guy who powder coats bike frames. Note to self: Find a cheap frame to build up a fixie.

The Kansas City and Johnson County bike clubs are merging into the Kansas City Metro Bicycle Club. They do good work.

The Johnson County Bicycle Club has a great ride calendar. Click here.

Join my Tour de Cure team (or donate). Click here.

Do I want to be doing this?

That's what I was thinking the first mile into an eight-mile ride. Another great day in the low 60s in January. We are going to pay for this weather. Or, are we making up for the past two brutal winters?

I ended up having a pretty good ride. I needed one. My mother dies on Sunday, and I have wanted to ride ever since to be alone with my thoughts. Or, maybe to just think about something else? The ride improved my mood and served to clear my head. The funeral will be difficult, but I'll manage.

I was feeling pretty confident so I got into my drops a little bit. I am happy to report that my gut no longer prevents me from doing this.

Furnace Creek 508 Tales: Engine Compartment Hot Dogs and My Trusty, Crusty Handkerchief (by Sponge Bob Paxson)

Here's a story about a diabetic who took on one of the toughest cycling races around. You can do just about anything when you are diabetic.

Furnace Creek 508 Tales: Engine Compartment Hot Dogs and My Trusty, Crusty Handkerchief (by Sponge Bob Paxson)

Long distance cycling and diabetes - Topic

Here's a good link to a discussion about cycling and being insulin dependent. I would pretty much say Plus One for all the diabetic posters.

Long distance cycling and diabetes - Topic

Riverfront Heritage Trail of Kansas City, MO/KS

Here's a link to Kansas City's Riverfront heritage Trail. Looks like I have some exploring to do.

Riverfront Heritage Trail of Kansas City, MO/KS

Recreational Trails Program Funds Crucial Link in Kansas City, Mo. - RTC TrailBlog - Rails-to-Trails Conservancy

Kansas City is a hub for all forms of transportation. This critical link makes it a hub for cycling as well.

Recreational Trails Program Funds Crucial Link in Kansas City, Mo. - RTC TrailBlog - Rails-to-Trails Conservancy

Hybris Challenge: change a bike tire in less than a minute

Tour de Cure

I am gearing up for the American Diabetes Association's Tour de Cure, which is June 10. I am serving as Red Rider team captain and could not be more excited.

I think this is a great way to tell my story and be a real advocate for what cycling can do to control one's diabetes. I think I have a great story to tell - from hardly being able to get out of bed to riding 40 to 50 miles a week. Riding can lower my blood sugar by 80 to 90 points in just one half-hour of not really working very hard. What a great sport. Works for me anyway.

How I Blog

I have never been one for "journaling" but I had occasion to record my rides, basically as a means to see how my blood sugars reacted to riding. (I am my own little science experiment). That's how this blog began. I record my rides in a notebook, then transfer them to the blog when I have time. I'm old fashioned.

I have long been a fan of Moleskine, the notebook Hemingway used. They come in various sizes and are readily available at Barnes & Noble. I record my rides on the right-hand page with notes about anything out of the ordinary that might have occurred. On the left side, I record notes about other things - mostly my obsessive rants about what future bikes I want to own.

Moleskine also makes little paper notebooks that fit into a breast pocket nicely. I use this at work to record notes about patients.

So there you have it. Full transparency. Enough inside baseball for now.

Fast one

Not to toot my own horn, but man was I fast today. Mind you, I've been on the bike path a lot lately, so this isn't road miles. I was right at 15 miles per hour for the little loop I do, which is not bad considering one has to dodge walkers and for some odd reason the recumbent bikes that seem to plague this section of trail. For this reason I don't get off the small chain ring on the trail.

I am absolutely getting faster and with less effort. It's a good feeling.

I started this one out by freezing my you-know-what off. I was seriously considering turning round, but as usual my philosophy of just getting on the bike won the day. I was soon feeling great. The base layer makes a huge difference. My issue on this day was the fingerless gloves and lack of a beanie. How can 52 degrees and sunny be so cold. Probably the 15-mile-per-hour wind chill. At least.

Anyway, I did my whole little loop from Leawood City Park to I-Lan Park, which I manage to turn into about ten miles. I did not even stop for water at the turn around - I rode straight through.

It's hard to believe that six months ago I would be so gassed after a 20-minute ride at 10-12 miles per hour that I would hold onto the car for support. now I can do 40-plus minutes and feel great. Wanting more in fact.

I love my little Allez. It just looks fast sitting on the back of my car!

Feeling Strong Again

It's coming back.

I felt really strong today. The human body is pretty amazing. I'm constantly surprised at how easy it is to get back into shape. Assuming, that is, that you aren't way out of shape. The layoff over finals and the holidays was a long one, but I felt just fine today on the bike. I think was even faster than at the end of the summer. I guess that's what some rest can do for you.

On my ride today I passed the Leawood bike cop twice. He's the same one who lay in wait for me to give me a ticket for expired tags. How dare I park a non-compliant vehicle in his park! Oh the problems we have in the suburbs. I can't complain, though. One morning at 3 a.m. the Leawood Police knocked on my door to tell me my garage was open. Across the stateline the cops won't come unless the robber is still in the house.

The Blue Valley North cross country or track team was out in force on the trail today. They run in little cliques.

Speaking of kids. Apparently meeting up with your friends and getting high or drunk in the park is alive and well. Probably why the bike cop was out. Nice to see a new generation of hippies on the loose. They are our future.

The Turn Around Point

I usually ride out to a point then turn around, rather than doing a loop. Part of the reason for this is that I usually ride during the middle of the day and I don't want to deal with traffic, so I head to the park and ride the excellent bike path system we have around here.

The turn around point is my favorite part of the ride. Often I stop for water here. Here is usually a little park and there are often kids playing and people walking their dogs. It's quiet, relaxing, and at this time of year, a nice feeling to have the low afternoon sun warm my face.

What makes it even better! Why sucking down lukewarm water from a plastic bottle that hasn't been washed for a month, of course. I can feel every cell in my body thanking me for the hydration.

After the turn around pedaling seams a bit easier. The seat seems a bit more comfortable. It's almost as if the rest of the ride is physically down hill, no matter which direction I'm headed. I guess it is, figuratively.

Still, the rest of the ride is tinged with a bit of sadness, because it is nearing the end. Nonetheless, I enjoy this part of the ride best. I'm 44 now. I am changing careers and I work at a nursing home right now. I can't imagine being that old and liking life very much. Still, I imagine the next 40 years will be the best part. Hopefully quieter and more relaxing than the first part.

It can't be January

The car says its 65 today. It can't be January. In any case, it was a fantastic day to ride. I did a little extra in fact.

As usual, the first mile is always a bit tough for me. I'm not sure this is what I want to be doing at the moment. After that, you can't get me off the bike. I think it's a remnant of my past couch-potato existence. It's my body at a cellular level rebelling against doing something healthy. It's kind of like our appendix. It served a purpose at some point, but is now totally useless. Of course it can kill you, if you ignore it when it troubles you. Laziness can too, I guess.

I was having fun. I took a few chances cornering at speed. Did a few sprints. Even got into the drops a bit, which is something I'm not very confident doing and, until I lose a bit more weight, not very comfortable. Basically, I was really into it today.

I think part of the reason was that I didn't have to bundle up today. Riding is much more enjoyable when you don't have to spend all that time getting the gear on and you can enjoy being on the bike without so many layers.

I did have an annoying rattle, which I attributed to a spoke on the rear wheel coming out. I pulled out my handy spoke tool at the turn-around and was able to more or less fix it. The rear wheel is coming out of true. This is something I'll just have to deal with until I shed more weight.

Allez Upgradez

I love my little Allez. It is what it is, though, which is basically to say it's a basic road bike.

Doing a massive upgrade does not make sense. Still, there are some things that will make this a better ride for the long run as a trainer and winter bike. I think it makes sense to make little upgrades to mid-grade components as time goes on: Shifters, cassette, crankset and chainrings, front and back derailleurs, etc. Whatever groupset I want to go with, be it SRAM or Shimano, I want doubletap shifters. The cheap Shimano 2300s, while they do the job, are not fun or easier to operate.

A carbon-fiber seatpost and nicer saddle will go a long way toward making this bike more comfortable. Having said that, this bike is pretty comfortable as it its. The frame is aluminum and fairly stiff. It is really efficient at transferring power directly to the road. Not much is wasted in the frame.

Eventually this bike will sit on a trainer and be taken out in bad weather. I would lean more toward a Tarmac over a Roubaix right now. I really like this geometry. Of course, both (plus a Bianchi of some sort) are on the wish list. In any case, for fast training rides and short group rides I think a race bike is the better choice. Long event rides such as Tour de cure and gran fondos are better suited toward a Roubaix. Better get both!

Oh my!

This is a lot easier when you ride every day. My hands and back were killing me on the short ride I did today. I recovered quickly though, once I got off the bike.

My route took me down Ensley to 98th Street. I got lost again. These streets have no logical pattern in this part of the city. I came back via Delmar, passing my sister-in-law's house, where I paused for water at the end of the driveway. The house looked dark, so I did not knock.

I am used to riding the flat path or along Tomahawk Creek, which is sometimes not busy and basically flat because it follows the stream. On this ride there was one heck of a climb at one point early on. I am getting better conditioned to climbing, but it's always going to be an issue if I am carrying this weight. another reason to lose.

I am still pretty slow, I think. Not beginner slow, but I rarely get out of the small chain ring. Still, it felt good. I was plenty warm, despite the 46-degree weather and a west wind. At least winter is sunny around these parts.