In the Mercury News
Today's Mr. Roadshow column in the San Jose Mercury News is all about bicycling. Find out about all of the new bicycle overpasses about to open in Sunnyvale, the fate of the horrible interchange at U.S. 101 and Tully Road, what's ahead for the Benicia Bridge, and close it all out with a letter (edited for space in the Merc, it seems) by yours truly.
Ride report: Cat-3 Distance Training #5
Go, riders!
After three weeks of rain, many of us probably didn't recognize the sun as it shone upon our group of 32 riders yesterday. The actual temperature might have been a bit cool, but the sun warmed us up on our 76-mile ride to Coyote Valley.
This was a lot like a medium-length day on the ride in June. Lots of little hills, nothing too obnoxious, a mix of city and rural riding. The challenge for the next few weeks is for you to increase your consecutive days of riding. It's one thing to do a long ride like this one, but it's another thing entirely to do it all over again the very next day ... and the day after that. That's why Day 3 of the ride often is so difficult for many riders -- although it's a shorter day (and even shorter now that it used to be, thanks to the route change in King City), very few riders have done three consecutive long training rides. It really does make a difference. Around late April or early May, I try to take a day off so that I can ride on a Friday or Monday in addition to both weekend days.
One difference between yesterday and an actual day on the ride is that you'll usually have many more scheduled rest stops during the ride. The gap of 23 miles between rest stops 2 and 3 yesterday was big enough to get a couple of folks talking, but even that was a little bit of training for the ride.
In June, rest stops are usually about 10 to 15 miles apart, but there are a couple of notable exceptions. Using last year's route, there's a 23.6-mile gap on Day 4, there are gaps of 23.0 and 20.3 miles on Day 2, and there's even a 20-mile gap on Day 1. When you're between rest stops, you're always allowed to take a rest anywhere you choose, although the ALC folks urge us to use only actual restrooms. Especially in the agricultural land that we pass through, farmers in the past have complained about riders using fields as toilets, and that could jeopardize our permission to use those routes in the future. Yes, I know ... when you gotta go, you gotta go. It's a touchy subject, so I'll just tell you what the official line is, and you can make your own decisions from there.Toward the end of yesterday's ride, I saw a lot of unhappy legs. That's not entirely unexpected, since this was the longest ride of the season so far for most of us. Your task is to be aware of what's happening to you, and then take appropriate action to mitigate any problems. In the case of legs, that means doing stretching exercises at every rest stop (and even between rest stops if necessary) -- being able to identify which muscles are giving you the trouble, and then using exercises that focus on those muscles.
That gets into the big take-away point about yesterday's ride and all of the other long rides to come. It's no longer just about pushing pedals over and over again for five hours or more. While on your bike, you now have a lot of management to do -- a mental task that's at least as important as your physical activity.
While on a long ride, you have to manage your body as I mentioned above. But you also have to manage your nutrition -- eating properly and in appropriate quantities for your body and your pace. You have to manage your hydration, taking in enough liquid (and electrolyte replacement, if you're not getting that from any other source), but not too much liquid. You have to manage your pace so that you have enough energy to get you through the entire ride. And you have to manage your mind -- dealing with any thoughts that come up that would have the potential to distract you. All of these factors are crucial in making the transformation from casual recreational cyclist into long-distance endurance cyclist. Who knew that riding was such hard work?
What's next? Our next two Cat-3 Distance Training rides are, in my opinion, the most challenging of all, even though they're not the longest. On March 21, we're going to the coast at San Gregorio via a climb up Old La Honda Road. This year, due to popular request (really!), I've added a new optional loop that travels down the coast from San Gregorio (along a few miles of our traditional Day 1 route) to Pescadero. In total, the ride is 81 miles with about 5,400 feet of climbing; without the Pescadero loop, that reduces to about 65 miles and 3,600 feet of climbing. Either way, this is a challenging ride that requires strong climbing and descending skills. Your rewards are some amazing scenery and the accomplishment of doing more climbing in one day than on any single day of ALC. Details and RSVP are here. (After the ride, many of us will be gathering for celebration at a Mexican restaurant near the meeting point. Details will be sent in the Rider's Briefing that you get when your RSVP. Please remember to RSVP for these rides -- and any other ALC training rides. That helps us plan resources accordingly.) Looking ahead: In four weeks, we'll ride up to San Francisco and back, a ride of about 90 miles and 3,900 feet of climbing.Finally, a giant thanks from all of us to Susan, who was our SAG driver yesterday and will do so again on our ride to San Gregorio. Even though nobody needed her transportation services this time, it's always reassuring to have a vehicle on the road for us, and it brought a smile to my face when I'd round a curve or crest a hill and see Susan standing there, cheering us on. You are awesome!
Day 1 is just 12 weeks from today. Thank you for being part of AIDS/LifeCycle.
P.S.: I was an idiot and left my camera in the car yesterday. These photos were taken by forementioned awesome SAG driver Susan.
Shopping party at Sports Basement Sunnyvale
Ride leader TJ Zmucki asks me to pass along this note:
And I'll add that I just got my bike tuned up at Sports Basement Sunnyvale this week, and they were extremely nice. Giant thumbs up for a bike shop that doesn't make me feel like an idiot.
Hello all you wonderful ALC Riders,
I have won a party at the Sunnyvale Sports Basement on April 1, 2009 from 6-8pm. We will have beer, soda, chips, dip, fruit and a 20% discount on your purchases. If you are in interested in attending please RSVP by emailing me back at TJ_Zmucki@msn.com
Bring friends also if you like. I am supplying some prizes and surprises for all who attend this event. Come celebrate and SHOP.
And I'll add that I just got my bike tuned up at Sports Basement Sunnyvale this week, and they were extremely nice. Giant thumbs up for a bike shop that doesn't make me feel like an idiot.
Saturday weather first look
Amazing! Looks like we've got a Saturday where I won't have to spend the whole week watching the ever-changing forecasts. This Saturday appears to be partly cloudy and cool, with highs hovering around 60 degrees. Ride-out temperatures will be chilly, though, probably in the low 40s, so dress in layers.
A great day for a ride! We've got a 76-mile ride planned, but there are many ways to cut some of the distance.
The easiest way (and the one that's on the route map) is to ride the first 40 miles and then take VTA light rail back to downtown Mountain View. The train ride is slow and requires a transfer, but it'll take you and your bike back to within three blocks of the meeting point for only $1.75.
You can reduce the ride to about 45 miles by riding as far as Rest Stop 1 and then riding the rest of the route back from there. This is handy because the route goes by Rest Stop 1 on the way back. (If you hang around the rest stop for a while, you might even link up with some of our faster riders on their way back.)
Or if you're feeling like 70 miles but not 76, you can bail out early on the return trip up Foothill Expressway.
With all of the rainy weekends in recent weeks, I know a lot of folks are behind on their training. But if you're a Cat-3 rider, don't let that keep you from joining us this Saturday. Details and RSVP are here.
A great day for a ride! We've got a 76-mile ride planned, but there are many ways to cut some of the distance.
The easiest way (and the one that's on the route map) is to ride the first 40 miles and then take VTA light rail back to downtown Mountain View. The train ride is slow and requires a transfer, but it'll take you and your bike back to within three blocks of the meeting point for only $1.75.
You can reduce the ride to about 45 miles by riding as far as Rest Stop 1 and then riding the rest of the route back from there. This is handy because the route goes by Rest Stop 1 on the way back. (If you hang around the rest stop for a while, you might even link up with some of our faster riders on their way back.)
Or if you're feeling like 70 miles but not 76, you can bail out early on the return trip up Foothill Expressway.
With all of the rainy weekends in recent weeks, I know a lot of folks are behind on their training. But if you're a Cat-3 rider, don't let that keep you from joining us this Saturday. Details and RSVP are here.
A nod to reality
Astute followers of this webpage will notice that my fundraising "goal" over on the left side of the page has decreased from $5,000 to $3,000.
In this uncertain economy, it's looking likely that reaching even the $3,000 minimum that allows me to ride will be quite a challenge. And I decided to make the goal reflect the personal commitment that I made to the San Francisco AIDS Foundation: to raise at least $3,000 for them this season. They have a piece of paper with my signature on it, containing exactly that commitment. And I am determined to honor that commitment.
That's what this is all about. My ride in June is secondary to the primary goal of providing much-needed support to the SFAF, and that's where you come in. Big thanks to the donors who have already supported me this year. The San Francisco AIDS Foundation needs our help more than ever. If you have the resources to give this month, please do so. (If you don't, I understand.)
In this uncertain economy, it's looking likely that reaching even the $3,000 minimum that allows me to ride will be quite a challenge. And I decided to make the goal reflect the personal commitment that I made to the San Francisco AIDS Foundation: to raise at least $3,000 for them this season. They have a piece of paper with my signature on it, containing exactly that commitment. And I am determined to honor that commitment.
That's what this is all about. My ride in June is secondary to the primary goal of providing much-needed support to the SFAF, and that's where you come in. Big thanks to the donors who have already supported me this year. The San Francisco AIDS Foundation needs our help more than ever. If you have the resources to give this month, please do so. (If you don't, I understand.)
Ride report: Saratoga Gap
Go, riders!4,400 feet is a lot of climbing to do in any one day of cycling. It's even more challenging when the ride is only 48 or 53 miles. By comparison, Day 1 of ALC has about the same amount of climbing, but it's spread out over about 80 miles, and no single climb is as long as the one we did yesterday. This picture from Skyline Blvd. during yesterday's ride (click on it to see a larger version) shows just how high up we were; at the left is the Stanford campus, and in the center, you can see the Dumbarton Bridge crossing the bay -- that's the same bridge we crossed on last week's ride.
The 25 riders who took part in Saturday's ride were treated to some wonderful scenery, some great riding on roads that usually aren't part of our training rides, and a near-perfect 72 degrees in Mountain View at the end of the ride.
On the ride in June, there is no single sustained climb as long as the climb up Highway 9, so if you made it to the top, then you're making fantastic progress. Even if you had to stop a couple of times (like me), that's fine, too; stops give me a chance to stretch and take some more pictures. But we do have a couple of very long descents in June, similar to what most of us experienced on Highway 84 on this ride. Whether you like your descents fast or not-so-fast, it's good to build your confidence and skills so that you can ride safely on such descents when hundreds of other riders are around you. And it's absolutely vital that your brakes be in good working condition and that you know how to use them properly on a descent. Be sure to get your bike tuned up before June, and don't wait until the last minute; local bike shops will start to get backed up soon, not only with ALCers but with other cyclists who start their training or recreational riding in the spring.
Did you experience any crosswinds along Skyline Blvd.? I sure did, and one of the strong gusts came awful close to knocking me over while I was on a short descent. In June, we usually have the benefit of tailwinds, but a few sections of the route are notorious for strong crosswinds. Bicycling magazine published a short list of tips on how to ride in crosswinds. Ignore the first two tips that recommend forming pacelines -- we don't do pacelines on ALC, remember? -- but focus on the "By Yourself" hints. For example:
Stay relaxed. If you stiffen your arms and back, you're more easily moved by the wind.Another tip that I've found useful, especially on descents, is to keep pedaling. The downward force of your stroke reduces the effect of the wind's horizontal force. The physicists can explain it, I'm sure.
React to gusts by steering back to your line with your body, not your bar.
Now that our rides have become longer, there are three more items that you should consider bringing with you on every ride.First is sunscreen. Now that spring is almost here (really!), the sun's rays are potentially more damaging, and you need to protect any part of your skin that's exposed during the ride. Every year in June, I see way too many riders covered in white zinc because the sun got to them. This is the time to be finding out what sunscreen works best for you, and where you can find that sunscreen in bottles that you can carry with you. I like to use spray-on sunscreen because it's much easier to apply, but many other folks like the old-fashioned, rub-on lotion. Either way, this is the time for sunscreen. (P.S.: Even when skies are cloudy.)
Second, and related, is lip balm. Sunscreen usually doesn't work well on lips, and chapped or burnt lips can be just as painful and dangerous. Lip balm also comes with an SPF, so again, time to start finding a brand that you like.
Third, and more fun to talk about, is the class of personal lubricants that we commonly call "butt cream" or "butt butter." First-year riders are often reluctant to talk about this subject, but sooner or later, most of us will succumb to the need for products to prevent chafing in our tender manly and/or womanly areas. Although it's called "butt butter," we often apply it to other parts of our nether regions; again, it's a matter of personal need as to how you use this product. But even if you haven't felt the need to try it yet, it's another thing that you should explore before June.
Saddle sores and skin abrasion can erupt during consecutive days of riding, and the pain can be so bad that it can force you out of the ride. So we can laugh about butt cream, but it's a necessity for many of us when the rides become long.
What's next? The Cat-3 Distance Training series resumes next Saturday with a 76-mile ride around the south end of San Jose and into Coyote Valley. This route is always popular and features a wide mix of city and rural conditions, plus once big descent (Bailey Avenue) for those who are into such things. Total climbing on the ride is only about 2,250 feet -- about half of what we did this weekend -- so it's a somewhat more mellow day. There's a VTA light-rail bailout available to cut the distance down to about 40 miles. Details and RSVP are here.
Day 1 of the ride is only 13 weeks from today! Thank you for being part of AIDS/LifeCycle.
Cat-3 Distance Training #7: San Francisco (4/4/2009)
Meet time: 7:00 a.m.
Ride-out time: 7:30 a.m.
Meeting place: Three blocks west of the Mountain View Caltrain and VTA station, in the overflow parking lot at the corner of Evelyn Avenue and Franklin Street. (map)
City: Mountain View
Rain policy: Rain cancels
Category: 3 - moderate-fast pace (12-15 mph)
Terrain: 2 - rolling hills
Miles: 89
Description:
Today we're going all the way to San Francisco ... and back! We'll head through the foothills along Cañada and Skyline, then along the Great Highway to the Safeway-by-the-Sea. You'll get a good sample of about 15 miles of the traditional Day 1 route, including the climb out of San Francisco and a couple of short segments of freeway cycling. The weather can be anything from warm and sunny to cold and foggy, so dress in layers.
Total climbing on this ride is about 3,800 feet.
Revised route sheet for this ride is here. The location of Rest Stop 4 has changed from the route sheet originally posted here.
Be sure to check the Training section of the ALC website for information on how to prepare for a training ride and what you must and should bring.
Leaders: Chris Thomas, Bruce Der-McLeod, Susan Fish, David Goldsmith, Diana Gomez, Maggie Vande Voorde, TJ Zmucki
RSVPs are requested but not required.
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