Fitness

Ride4Romina, Stage 1, Prelim

0
203 days
by in Cycling, Fitness
Ride4Romina and "L and 20th" group

Ride4Romina and "L and 20th" group

Today’s ride was a 100 mile prelim for the Ride4Romina, check it out at www.rominaavery.com and consider donating to our ride for a needed cause.Next Friday, we start the 300 miles in 3 days. Stage 1 (is what we did today) is a ride in the Antelope Valley. We started at 6:50am and returned at 2:30pm.

The ride started cool and we ran in three riders from the “L and 20th” ride. These riders are more of the faster riders in town. A few more joined, including Kevin Walsh. I do not know the name of the other riders. Total for the Ride4Romina riders was five. Chris Brady, Cliff Silverman, Shawn Downs, and Kostane (Kos) Rex, and there were five ”L and 20th” riders.

The ride started out fast, (I did not want to do that), 17.5-19.5 MPH. I knew we were riding 100 miles and that speed was too fast. However, guys will be guys. Out and over Muntz Road the up Elizabeth Lake Road, stopping at Pappa Market (fluids), then out to Three Points, dropped in at Grace Chapel Neenach where Cliff’s wife Laura had a vehicle full of food. PB&J, Fig Newtons, water, Gatorade, nuts, oranges. I have to say that was a blessing. She and Cliff did a great job supplying use with food/fluid. I do not know if she knew that we picked up five additional riders, but she had it covered. It was a blessing that Pastor Mike Rice, from Grace Chapel Neenach came out and met us. He was so gracious. He told us about a water hose where in the future, we can fill up our bottles; which is cool, because there is not much out there to get help.

Continuing our ride down Lancaster Blvd, then up 170th to Rosamond Blvd. We stopped at Chico’s, my favorite little market, (because they have a restroom). We purchased more cold water and separated from the “L and 20th” riders. They headed back, and we five went up Willow’s Springs road to Baukus Road and over to Mojave Tropico. Rode back down to Rosamond Blvd. Next time, we need to find a spot around there for more fluids; we make want to ride down Rosamond to refill then loop back or go to 20th W and get back on course. This time, we rode back up to 60th and down to Avenue A, over to 30th and finally back to Ave L. Once we stopped, Koz had cool water, wow that was needed. Total miles, 100. Here is some data:

 

Cycling Fact #5, Licensing (Lancaster)

4
209 days
by in Cycling

I was looking around on the internet reading about bicycling law and managed to find the Lancaster Municipal Code for my city. They had only one reference to bicycling, under title 10-Vehicles and traffic. I opened the chapter 10.24 on bicycling.

To my surprise is that the city of Lancaster requires bicycles to be licensed. See Chapter 10.24

10.24.010 – License required.

A person, firm or corporation shall not operate or permit to be operated on any highway in the city any bicycle propelled wholly or in part by muscular power, the owner of which bicycle is a resident of the city unless and until such bicycle is registered with the sheriff and licensed, and the license is attached to the bicycle as provided in this chapter.

(Prior code § 3-11.1)

The price to license a bicycle is only $0.75, yes seventy-five cents.

10.24.020 – Application for license.

The applicant for the registration and licensing of a bicycle shall make application therefor, accompanied by a fee of seventy-five cents ($0.75), upon forms provided for by that officer. Such form shall show:

A. The name and address of the applicant;
B. A description of the bicycle to be registered and licensed including the serial number of the bicycle, if any, make of the bicycle, type of bicycle, model of bicycle and the color thereof;
C. Such other information or description as the sheriff may require.

(Prior code § 3-11.2)

I did not know that, I am not sure, if I would need to go the Sheriff’s station or locate an officer. I guess I will find out soon. The penalty for not having a license is $50, wow!

There were other stuff bicycles about transferring, selling and other administrative items.

Cycling Fact #4, Bike Paths

0
210 days
by in Fitness

The cities of Lancaster and Palmdale have many (not yet enough) bicycle paths. As the future unfolds, their may many more bicycle paths being built, more on that later. Below is an image of the current Metro Bicycle paths (as of Apr 2010), a snapshot of them in the Antelope Valley. You view the entire map at Metro Bicycle Paths in PDF.

Metro bikepaths

Metro Bikepaths

 

Metro Bikepaths Legend

Metro Bikepaths Legend

 

Cycling Fact #3, Sharrow

0
211 days
by in Fitness

What is a Sharrow?

A sharrow (shared lane marking) is a symbol painted on streets indicating to cyclists and motorized vehicles they will be sharing the road, they already do, but this helps. On a normal road, bicyclists should be riding as close as possible to the right of the road, allowing the bicyclist to be safely passed. Some streets have parked cars that are parallel with the street, this creates a severe risk to a rider from an opening of a car door.  A bicyclist may not have much time or options to avoid hitting the door or the person, worst yet, being thrown off the bike and into traffic. A cyclist may even have swerve into traffic, at risk of being hit by a car. A sharrow allows riders to move more left in the street, minimizing the risk of opening doors.

The sharrow is painted 11 feet from the curb, or approximately four feet from parked cars. It is intended to encourage the bicyclists with the freedom to move a little further left out on the road. When a sharrow is present, the speed of the roadway is reduced for motorized vehicles. For example, The BLVD in downtown Lancaster (where I live, see picture below), the speed limit is 15 MPH and most bicyclists can keep up or be near the speed limit, without “holding” up traffic.

 

Sharrow

Sharrow

 

Cycling Fact #2, Signals

6
212 days
by in Fitness

Bicyclists do not have brake lights, turn signals or emergency flashing lights, but it is important to signal to other riders or other motorized vehicles. The California Vehicle Code 22111 has some laws and cyclists use other signals to communicate with each other.

Hand Signals. California Vehicle Code 22111

All required signals given by hand and arm shall be given in the following manner:

  1. Left turn-hand and arm extended horizontally beyond the side of the bicycle.
  2. Right turn- left hand and arm extended upward beyond the side of the bicycle or right hand and arm extended horizontally to the right side of the bicycle.
  3. Stop or sudden decrease of speed signal- left hand and arm extended downward beyond the side of the bicycle.

Hand Signals by Vechile Code

Hand Signals, Aiding Other Riders, When Group Riding and in Pace Lines

Slowing or Stopping using either your left hand (preferred), or right hand.

Palm of your hand held facing back toward traffic, other riders behind you, and out from the side of your body (same as Vehicle Code for stopping).

Rail Road Crossing

Use your left arm to warn others that a railroad crossing is ahead. Swing your forearm away from and toward your body like a swing arm (or like broken arm).  Palm of your hand held facing back toward traffic and other riders behind you.

Leaving the front of the pace line and moving to the right

Hold your upper arm at shoulder level with your forearm bent, so that your hand is against the side of your body.  This forms an arrow pointing to the right.  Hold this signal for two to three seconds to give the rider directly behind you time to prepare to take the lead of the pace line.

Leaving the front of the pace line and moving to the left

Hold your upper arm at shoulder level with your forearm bent, so that your hand is against the side of your body. This forms an arrow pointing to the left.  Hold this signal for two to three seconds to give the rider directly behind you time to prepare to take the lead of the pace line.

Potholes or debris on the left side

Left hand held out and moved around in a circular pattern with the palm of your hand held down toward the street.  The left hand can be held out and moved in a front to back swinging motion to signal a long stretch of problems parallel to the direction of travel.

Pothole or debris on the right side

Right hand held out and moved around in a circular pattern with the palm of your hand held down toward the street.  The right hand can be held out and moved in a front to back swinging motion to signal a long stretch of problems parallel to the direction of travel.

Verbal Signals

Using verbal signals to warn other riders to the change in course, or potential problems.

  • Call out “slowing” or “stopping” to alert those behind to the change in speed. Announce a change of speed well in advance if possible, so that members of the group have time to change gears.
  • In the event the leading cyclist calls “clear“, remember each cyclist is responsible for verifying that there is no approaching traffic before entering the intersection.
  • The lead rider should call out “left turn“, “right turn“, “slowing“, stopping,” and etc. Announce a turn well in advance of the intersection, so that members of the group have time to position themselves properly.
  • When riding in a tight group, most of the cyclists do not have a good view of the road surface ahead, so it is important to announce holes, gravel, grates, and other hazards. Indicate road hazards by pointing down to the left or right, and by shouting “hole,” “bump,” etc. Everyone in a group should be made aware of hazards. However, not everyone needs to announce them.
  • Call out “Car Up”, if there is an oncoming vehicle, the group should call out “Car up” up until all in the group are aware.
  • Call out “Car Back”, if there is a car approaching from behind you, the group should call out “Car Back” up until all in the group are aware.
  • Call out “On Your Left”, if you’re passing a cyclist on his/her left-hand side or a cyclist is passing you on your left-hand side. Passing on the right is hazardous.

Cycling Fact #1

14
213 days
by in Fitness

I am starting to write little articles on cycling facts and the law as I see it.

 

Statement: Bicyclist should, “Get off the Road”, “The road is for cars”, often with arguments, like, because they do not pay gas taxes.

Answer: Those statements are inaccurate either from a legal and historical perspective. Roads predate both cars and bicycles, but paving roads were underway (prior to cars), known by an effort Good Roads Movement, with Albert Pope of Columbia Bicycles and A.H. Overman of Victor Bicycles, together with the League of American Bicycles footing the costs out of their pockets and lobbing cities and states to pave the roads. Today, all roads are by taxes, tolls, and development fees. Developers as they build new communities, create the streets, which are passed to the home owner. The maintenance of roads is paid by property taxes general funds. The state highways by each states general funds, which generally come from sales tax, income tax and property tax. It is false to believe that gas taxes collected go to roads only. Those taxes are collected and placed in the general fund, not into “road funds”.

Education is needed to help motorists to understand, although roads favor the automobile, that roads are not for the exclusive use of the automobile, but cyclists have the right to use the road (they can take the entire lane), and being a slower vehicle on those roads, automobiles must safety pass them. Think of it this way, if a pedestrian is on the road, or a horse, or if a piece of farm or construction equipment, we would not hesitate to pass them safely. While we as automobile drivers are sometime inconvenienced by this, we do not yell at a pedestrian, ”Get off the Road”, or “The road is for cars”, because you to not pay gas taxes.

Beetroot Juice

0
213 days
by in Fitness

I have been reading books on cycling and most of them talk about doping in cycling. The issue is looking for something to boost performance. Many articles, I have been reading about and currently testing beetroot juice which claims to boost performance, but is not considered an illegal substance. Published in many science articles found beetroot juice increased endurance during high intensity by 15 percent. I want to see if that is true or even if I get only 5%.

Beets are not magical, but contain inorganic nitrates, a compound known to lower blood pressure by dilating blood vessels. Nitrates are also found in other green, leafy vegetables (spinach), but an athlete would have to consume a large amount of them.  It contains an abundance of Vitamins A and C, chlorophyll and minerals such as potassium, calcium and iron. Nitric oxide in your body, a byproduct of nitrate, helps you exercise with less oxygen.

What I can find out from articles is that you have to drank half a liter of beetroot juice per day for six days to achieve the result found in these studies. Yesterday, was the first ride after two beefroot drinks, one on Tuesday and one on Wednesday. My results were a 1/2 MPH faster, but there are so many factors to consider, like wind. As well, now I am trying to beat that time, where without thinking about this, I mostly would have rode it in normal time.

One of the common side effects of drinking beetroot juice is the occurrence of beeturia. This term describes the reddish discoloration that occurs to our urine once we take in beetroot juice. However, I am told there is no serious complication associated with this side effect.

Beetjuice is not all that great for taste and is very strong. I am diluting it with other juices, (80/20) to make it palpable. There are plenty of recipes for mixing it up online.

I will report on this later, as I sort out my results in the next couple of weeks.

Ride4Romina Information

0
214 days
by in Fitness

A group of local cyclists, Douglas Wade, Chris Brady, Dr. Cliff Silverman and Rich Bartlett, owner of Block Bikes in Lancaster as well as many others are riding 300 miles to raise money for the Romina Avery Fund. 100% of your donation goes to the Romina Avery Fund which assists the family and others in the Antelope Valley experiencing the pain of cancer.

The ride dates are July 22-24th. Anyone can join the ride and support this event. What is really needed is your support by donating at www.rominaavery.com

Flyer for the Ride4Romina

Flyer for the Ride4Romina

Rider’s Information for the Ride4Romina

First Century of 2011

3
244 days
by in Cycling

I have been trying to put in miles each month to prepare for my first century ride of the year. A century is 100 miles of cycling. On Sunday June 5th, Chris Brady, Shawn Downs and myself headed down to Griffith Park. We parked about 1-3/4 miles away from the starting line. We came to ride in the 11th annual Los Angeles River Ride located at the Autry National Center, 4700 Western Heritage Way in Griffith Park. Shawn was on the front line and got to listen to the Mayor Antonio Villaraigosa talking about the festivities, as well as actor Austin Nichols from TV’s “One Tree Hill,” (never seen it) who served as the master of ceremonies.

  • 100 Mile L.A. River Century Ride The ride starts at 7 a.m.
  • 70 Mile Expert Ride The ride starts at 7:45 a.m.
  • 50 Mile Half Century Ride The ride starts at 8 a.m.
  • 36 Mile Training Ride The ride starts at 8:30 a.m.
  • 15 Mile Family Ride The ride starts at 11 a.m.

We all started the 100 mile ride at 7:15. Chris and I were about 300 feet from the front, but since it was a ride and not a race, we were fine starting in the back. I was told the ride was ugly, but found that there were some ugly spots, like downtown, off the river (about 10 miles of road work). But, once on the river, I found it very nice. The Long Beach – Seal Beach areas were so beautiful and weather was great. The winds worked with us. Slight head wind going down and nice tail wind going back.

Both Chris and I experienced flats. Chris had a flat on the front tire and I about 8 miles later on the rear tire. With a delay of 15 minutes each, back on the rode. My flat damaged the tire, and I made it back to the finish at 100 miles and my tire was flat again. That was close. Overall, I very good century ride. We averaged 17.34 mph, which is fast for me, but the ride was flat. Here is the data from the ride.

Finished Cycle: Jun 5, 2011 2:32:47 PM
Google Maps URL: http://maps.google.com/?q=http://share.abvio.com/aa03/ec9c/4ca5/bb18/Cyclemeter-Cycle-20110605-0719.kml
Import URL: http://share.abvio.com/aa03/ec9c/4ca5/bb18/Cyclemeter-Cycle-20110605-0719.kml
Ride Time: 5:46:18
Stopped Time: 1:27:03
Distance: 100.09 miles
Average: 17.34 miles/h
Fastest Speed: 30.30 miles/h
Ascent: 1242 feet
Calories: 6084

Textured Photo

 

Cycling to Work

0
248 days
by in Cycling

I been trying to cycle to work from home and back. I work a couple of days a week from home, but when I work in the office, I cycle. Well, I cycle when it is warm and not raining. What a weird summer, It is June 2, and we have not had a single hot day. I do not think we broke the 90′s yet. However, the wind is working.

This morning, I changed my cyclemeter stopwatch (main page) to have time from best ride. Knowing that information, I was able to push harder and got to work with my fastest time of 40:39, with the normal distance of 11.28 miles with an average speed of 16.65 mph. Mornings are generally slow for me, because I am not really awake. I jump out of bed and get on the bike pretty quickly.

Some information:
Miles for 2011 so far, 1098
Miles for May 2011, 316.33

Goals:
Miles for 2011 – 3,000
Miles for June 2011, 450
Miles for July 2011, 600

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