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Stoplights — Bike Ride Spoilers

09.23.2012 by Ray Niekamp // 3 Comments

The main club ride today was scheduled to make a run into the city. It would skirt downtown and go north on some well-traveled bike routes.

I’ve done most of this route in the past, but it’s not one of my favorites. The turnaround point is about 25 miles out, and it’s all urban and suburban riding — nothing in the country. I had suggested a country ride to Creedmoor, but at the Starbucks gathering point, some of the other Bs thought tagging along with the A ride would be fun. So we set off in an impressive looking group of 28 riders.

That group strung out and some of us were losing contact with the front pack by about nine miles into the ride. We had had some online discussion about one of the streets, which has been closed on and off over the last few weeks. Some said we needed an alternate route to get around the construction. The club president said he drove that street the afternoon before, and it was open. Unfortunately, he posted that info at 7:15 in the morning, and I didn’t see it.

We got to an intersection with Lamar Blvd., a major north-south artery in town, and watched with downcast faces as the peloton shot across. The red light held up about six of us. It turned out to be a long light. By the time we got rolling again, any trace of the main group was long gone. We found our way up to Barton Springs Blvd., which would take us to the pedestrian bridge over the Colorado River.

At Barton Springs, another red light. Two of us got across the street before the light turned red, but the others got stuck at the intersection. We waited. Then, another red light on our street separated us again. The three of us in front waited. Finally, we got up to the pedestrian bridge. It’s a lower level of the freeway bridge that crosses the river, and is used by both pedestrians and cyclists. On this gorgeous Sunday morning, it was packed. I unclipped from my right pedal so I could put my foot down in an instant if needed, and pushed on only my left pedal to weave through the crowd.

Cross the bridge. Turn left, power up a hill past an uninterrupted row of cars, many of which could block us with opening doors. We kept a careful lookout, but got to the next light with no trouble. Another long stoplight, then we could turn onto a road with a decent shoulder and make some time. Any hope of catching the main group had long since disappeared, and we continued on as a fractured group of six.

But at another turn onto Shoal Creek Blvd., who should we see but New York John. He was waiting for us, because his son-in-law was one of our group.

“What the f***!” he yelled. “I’m waitin’ for my son-in-law, and the whole f****n’ B ride shows up! I t’ought youse was goin’ to Creedmoor! Ten f****n’ minutes I’m waitin’ here! Why the f*** are youse guys so f****n’ slow? Aaagh, now I been dropped! Let’s get f****n’ movin’!”

I love New York John.

He set a quick pace up Shoal Creek, even though there was no way we would catch the As. He might be 65, but he’s slightly built, and rolls his carbon fiber Specialized Roubaix with the best of them. Shoal Creek is a road through residential neighborhoods, and sure enough, stoplights pepper the route. Sure enough, some of us got caught at them.

Stoplights can be your friend. John and the others were stuck at one at Anderson Lane, and we three laggards caught up. About a mile later, we saw a peloton heading toward us. It was the A group.

We did a U-turn, heedless of traffic in the area, and latched onto them. Luckily, they pulled into a convenience store a minute later, and we got to take a much-needed rest.

It was nice to feel the pull of the peloton on the way out. I was in the middle of the pack, chatting with a couple of A riders and our club president. But we had some guests with us today, and they picked up the pace. The group fractured again. This time, the club president stayed back with us. He got caught by another stoplight, too.

By the time we reached Mount Bonnell, it was just Buddy, Jan and me. “We don’t have to climb Bonnell,” I said. “We can stay on this street, which is plenty hilly, and meet them a little ways on.”

The club president caught us a mile down the road. “We waited for you at the top,” he said. “It was literally only 50 yards to the top — you could have come with us and bombed down the nice downhill.” We turned into a gas station for a quick break — and the rest of the ride flew by us.

After crossing the pedestrian bridge over the river again, we got onto the frontage road of the Mopac Expressway. Buddy was starting to slow, bothered by cramps in his quads. I stayed back with him, but that noble gesture was driven by self-interest. By now, I was tired, too.

One last stoplight on Escarpment Blvd. I made it through — Buddy didn’t. He pulled into Starbucks a few minutes after I did. We agreed that we’d done well this day — 3500 feet of climbing over about 50 miles. Both of us were pleased with the results, but we agreed that without those pesky stoplights, we would have done a lot better.

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Categories // Rides Tags // hills, red light, tired

Yard work + Heat + Bike + Bike = Knackered

04.01.2012 by Ray Niekamp // 4 Comments

I rode Friday afternoon when I got home from work. A nice 20 miles in the neighborhood with an acceptable average speed. That meant that Saturday morning, I was at Mrs. Noob’s disposal. No way she was going to let me ride again, especially since she knew I’d be on the club ride Sunday morning.

So I turned my attention to the yard. The in ground sprinklers need some help. Some of them aren’t getting all the grass they’re supposed to, so I’ve got some noticeable dead spots. I replaced a couple of sprinkler heads, then hit the doozy. An oak tree growing nearby is spreading its roots so extensively that one of them wrapped around the sprinkler, about six inches underground. Getting that done was a bear. By the time I finished, it was after noon, and the temperature had risen. Combined with the humidity, it was an uncomfortable day. I was bathed in sweat and sunburned.

What better idea under those circumstances than to finally go for a ride? It was 3 o’clock before I got going, was now the hottest part of the day, at 85 degrees (29C). I figured I’d tackle some hills, so headed for Convict Hill. In a 10-mile loop from my house, I get several tough ups on Convict Hill.

After the hill work, I was planning to head for a Mopac loop, because that’s part of the usual Saturday morning ride I do. Combining Mopac with Convict Hill and one turn around the Veloway, I get a nice 27-mile ride. Trouble was, I realized long before I got to Mopac that it wasn’t in the cards. That morning work in the yard had taken it all out of me. I modified my route and wound up with 20 miles once again, but this time felt completely done in.

This morning, we had a big turnout for the club ride. The A’s were going to do a Dam Loop, and we B’s decided to head out with them, but turn around about 17 miles out and head back home. I was looking forward to the ride, because it features “Hail Mary Hill,” a steep bugger that ends in a church parking lot. I had successfully climbed the hill about a month ago for the first time in over a year. I expected to get it again.

The road leading to the hill is wide and smooth, with lots of smaller hills. On one stretch, I hit 40.7 mph — a new all-time high speed for me. I caught and passed another B just before Hail Mary Hill began.

Almost immediately, I could tell I had a problem on my hands. Judy and Laura glided past me like I was standing still. I was standing, all right — standing on the pedals to try to get some oomph before the steep part hit. But when it did, even the standing didn’t help. A little past the halfway point, I unclipped and stopped. My heart was racing. I had no power left. I walked the bike about 100 yards, then climbed back on and pedaled to the church lot.

It is a truth universally acknowledged that a cyclist most in want of a break gets the least. I had time to stop, take an extra-long swig from my water bottle, and try to get my breathing under control, when calls of “Let’s go!” rang out. The peloton rolled back onto the street, got the green light, and turned onto the wide shoulder of Bee Caves Road. I missed the light and was well off the back immediately. It didn’t take long before I couldn’t see anyone from the club, but I played cycling tag with a guy who had been left behind by the two riders he was with.

At the turnaround point, in a Walgreen’s parking lot, I was pleased to see that several were inside using the facilities. I had time to eat an oatmeal-raisin cookie my wife had baked the previous day and chat with some of the guys, gawk at Steve’s new bike (“My Madone is good for flat routes. This one [a Kona] is geared for hills”). Then we were on our way back.

Bee Caves Road is a popular biking route. It has a lot of rolling hills, many of them long and challenging. I just wasn’t up to the challenge today. It irked me, because when we did this ride a month ago, I could handle them with little difficulty. Now, I spun easily, often in my lowest granny gear, while I watched the group leave me behind again. Oh well, when we got back to the church parking lot I knew they’d be waiting for me.

They weren’t. I decided to leave the planned route and return the way I came. Less traffic, but the hills were just as tough. I pulled into a school’s front drive and sat on the curb in cooling shade.

I did finally make it back to the Starbucks where the ride started. Everyone had been there for quite awhile, it seemed. I went inside and ordered a large (“Venti” — give me a break, Starbucks) iced tea. Then I waited for them to call my name. And waited. And waited. Finally, I interrupted a “barista” (give me a break, pretentious coffee shops everywhere) and pointed out that people who had ordered after me were getting served, while I was waiting for a crummy tea. It turned out that someone else had grabbed mine by mistake.

Clearly, I hadn’t recovered from the strenuous work of the previous day. Given the shape of my yard, I think I’ll be in for a summer’s worth of hard work on Saturday mornings. I just hope my Sundays turn out better than today, where I was a C among the B’s.

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Categories // Heat, Rides Tags // Rides, slow, tired

Tryptophan and Biking

12.22.2009 by Ray Niekamp // 2 Comments

It’s close upon us — the big Christmas dinner, usually featuring turkey with all the trimmings. And we all know what turkey brings to our bloodstream: tryptophan. That’s an amino acid that flows through your blood vessels to the brain, where it’s converted to serotonin, which is blamed for inducing the post-feast drowsiness that results in nap time after dinner.

But maybe you’ve had the experience of finishing a long and/or strenuous bike ride. It might be nothing out of the ordinary given your level of fitness. Still, a little while after the ride, a wave of drowsiness comes over you. You make your way to the bedroom and flop. And you’re out cold for two or three hours.

Tryptophan.

It turns out that the poor turkey gets a bum rap for our sleepiness after dinner. Tryptophan is found in most proteins, so it’s not the turkey. It’s the amount of protein we ingest.

What does that have to do with feeling tired after a ride? During strenuous exercise, your muscles use branch chain amino acids for fuel. Tryptophan competes with branch chain amino acids to get into the brain, and since you’re burning the BCAA’s, the tryptophan wins. That can produce fatigue during exercise, not after.

That’s why we munch on energy bars and gulp exercise drinks during rides. The muscles use the carbs as fuel, and in turn that cuts down the amount of tryptophan that can make it to the brain.

My ride the other day was a perfect example. I rode 25 miles, a distance I’m used to, although I don’t do it more than twice a week, and I felt pretty good. I carried one water bottle, and it was nearly drained when I pulled up to the house after the ride. But sure enough, while watching TV after my shower, I dozed off. I awoke just long enough to get to bed and zonk out for two hours.

During the ride, my body was using fatty acids — including tryptophan — for fuel. I just drank water, so I wasn’t doing anything to inhibit the tryptophan from getting to the brain. If I had brought an energy bar, I’m certain I would have stayed awake longer.

So if you’re going to do any riding over the Christmas weekend, keep these hints in mind:

  • Don’t fast before you ride. Fasting raises blood-fat levels, and makes it easier for the effects of tryptophan to be felt.
  • Don’t eat fatty foods for 12 hours before your ride. Fatty foods create the necessary condition for tryptophan to move through the bloodstream.
  • Do eat a carbohydrate meal two hours or so before your ride. That will reduce your blood-ft levels.
  • Do drink a sports drink every 10 minutes or so during your ride — and depending on how long you’re out there, take in some carbohydrate foods, too.

Following these steps not only will ward off fatigue during your ride, but keep you from napping — and missing Christmas activities with family or friends — once the ride is done.

Bike Noob will take a short break over Christmas, and we’ll be back next weekend. I wish the blessings of the season on everyone.

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Categories // food Tags // tired

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