Short Winter

Unseasonally warm temperatures ordered us out and on our bikes for a dam loop+ ride yesterday. The 22 mile ride felt so good that we might have to do it again today.

Lance Armstrong Twitter Ride: Sioux Falls, SD

My twitter dream ride came true last Friday when Lance Armstrong tweeted at noon on the 28th: "One other thing Sioux Falls... Let's ride! 4pm Twitter ride. Let's meet at 23rd and Cliff Ave." However, instead of just me and Lance it seemed like the entire SD bicycling community showed up to ride with Lance -- had to be at least a thousand roadies waiting for their chance to ride with The Man.

My wife, Michele, and several friends lined up about 40 minutes early to have a chance of getting to the front of the line before the lead group established an insurrmountable break. The strategy worked flawlessly as Doug H. and I cautiously cycled along in the draft being towed by an invisible force that emanated off the lead rider, Lance Armstrong.

From 23rd and Cliff we headed north en masse turned right and things got interesting immediately as the lead group mostly stood and powered up a not insignificant double hill leaving most of the rest hopelessly way, way behind. The pace quickened as we headed east out of town and after another right turn we encountered a quartering head-breeze (during his talk later at AVERA Lance remarked that it was a windy ride; but, the crowd unanimously disagreed) that drained most of my hill-climbing energy being situated on the far right side of the lead group (had I known a bigger hill was fast approaching I'd have settled for the draft inside the peleton).

Anyways, the hill arrived and the lead group mostly stood and powered up leaving me alone as others, including Doug H., sped past fast on my left side. I finally managed to catch another rider, drafted briefly regaining energy and led the two of us in a dash for the pack. Thankfully, the lead group slowed for a right turn and we tucked in, secure in the leeward side draft, as we exchanged small talk about the event which quickly came to close back at the new Avera Cancer Clinic.

I made a movie of the videos captured that day and invite you all to turn up the volume and marvel at The Man doing what he does best.

Lance Armstrong Twitter Ride -- Sioux Falls, SD

Earlier today Lance Armstrong tweeted:

"One other thing Sioux Falls... Let's ride! 4pm Twitter ride. Let's meet at 23rd and Cliff Ave. #twitterridesiouxfalls"

Bad Devil Tour: Day 3

A hearty breakfast at Spearfish's Secret Garden B&B enabled our merry band of bicyclists to leisurely pedal 31 miles to Sundance, WY, arriving shortly before noon yesterday. More sustenance preceded the 30 mile and 3000'+ grind up to Devils Tower amid blue skies framed by semi-lenticular clouds. Ice cream at the DT Trading Post topped off our tanks for the final 3 mile, 350' climb to the Devils Tower Lodge.

A layover day today allows exploration of the Tower and recovery for the legs before our last day of the tour Friday takes us back to Beulah, WY via Hulett, WY and over Bear Lodge Mountain Pass -- a bonafide 2 mile 8 percenter.

Bad-Devil Tour: Day 1

Nearly nirvannic our ride today began in Wall, SD, traversed Badlands National Park all the way to Cactus Flat where we turned around and finished at the Circle View Guest Ranch outside of Interior, SD. Our guests enjoyed the ride, the scenery and the camaraderie.

As Dakota Bike Tours last tour of the season enters its second official (actually our third consecutive day of riding) day tomorrow I'll be driving the van while Jim, owner, visionary and all around tour guru leads our intrepid group of seasoned bikers 28 miles from the Circle View to Scenic where we load bikes and van to Rapid City for lunch before re-saddling up at Dumont for a daring 30 mile descent through Spearfish Canyon. It doesn't get any better than this.

Details: 54 miles
1600 feet climbing
outstanding NNW tailbreeze of sailable strength.

Black Hills Classic

Last week I guided a bike tour for Dakota Bike Tours. We had 14 guests -- 3 groups of 4 (couples) and another couple spanning 51 to 73 -- and they nearly all rode the entire ride every day. Several experienced (world) tourers and 2 couples were firsttimers. The world tourers all exclaimed that our little Black Hills Classic was the best tour they've ever done. A more enthusiastic and fit group of homo sapiens would be hard to find.

The Twitter Dream Ride

Last night I dreamed I rode with Lance. He had tweeted a ride in Sioux Falls, South Dakota for 2 pm on October 29, 2010 and I was the only person to show up. Seems noone else in Sioux Falls has heard about Twitter nor the fact that Lance routinely tweets rides in various locations around the world.

Upon seeing me Lance shrugged and said "Let's ride," and off we went touring side-by-side around Sioux Falls following the bike path past the historic Big Sioux River Falls and other scenic venues. Lance maintained a chatter that matched his cadence as I struggled to evince an occassional "yup" while gasping for air in the cool late fall temperatures.

Lance wanted to know about riding in South Dakota and I explained that my home town of Pierre has the Best Dam Loop Ride in the State and that the Black Hills has the absolute best riding in the state and maybe even the country. Intrigued, Lance checked his schedule and the weather forecast and immediately tweeted "We are riding South Dakota tomorrow, see you in Pierre at 2pm!"

Then, like all dreams that are too good to be true, I woke up...(may be continued)...

Best Dam Loop Ride in the State -- Part 1

Few loop rides offer so much variety in such a short distance as the one-hour plus Pierre/Ft. Pierre/Oahe Dam Loop Ride. Starting from LaFramboise Island Causeway in Pierre, an idyllic riverfront bike path follows the billiard table flat bottomland to the base of the dam affording an adequate warm-up before tackling the short but oh-so-steep Stilling Basin (aka Little Ass Kicker) Hill. Cresting the top of the dam allows the speed-afflicted rider a chance to "air it out" across the nearly 2 mile perfectly flat Oahe Dam . Conveniently placed at the east end of the dam the Oahe Visitor Center offers public rest rooms, water and a view that can only be described as AWESOME.

After refueling, saddle up and grind the nearly continuous 2 mile long hill past historic and cultural attractions while recovering on the half mile slightly downhill section before climbing the deceptively difficult Snake Butte -- the highest point of the ride at 1870 feet. Congratulations, it's all(most) downhill from here to town.

Blast down Snake Butte maintaining speed to climb the short roller and ease in to the adrenalin-laced smoking downhill into Pierre, through three traffic lights and two 90 degree turns and on to Main Street.

Sip some coffee from Main Street's Pier 347 Coffee Shop, or, visit Pedal and Paddle Bike shop (605.224.8955) conveniently located near the south end of Main Street then follow the river back to the causeway.

Lake Calamus Nebraska Part I

Drove to Nebraska last wknd to sail w/ sister, her husband and others, catch the action here.

Protein Builds Muscles

Dr. Gabe Mirkin's latest weekly ezine discusses the importance of protein, i.e., meat consumption, in building muscles, especially in older athletes. Read it here. For optimum results consume protein, i.e., meat within an hour following exercise.

"It's Not About The Bike"

Justin and Ilana climbing the nearly continuous 5 mile long grade out of Ft. Pierre following the Native American Scenic Byway.

Summer Fun

Every once in a while a guy just has to hang out and let the nephews dictate the play. With temps forecasted to be at or over 100 F, we opted to spend the weekend at the lake.

We engaged in a wide variety of water-related activities. Highlights included kayaking, canoeing (a midnight 3/4 moon paddle in conditions so-calm-it-was-erie), paddle boarding, body surfing and windsurfing.

A short video of the boys body surfing on Lake Oahe can be viewed here. Today these four future watermen played in the shorepound from noon to 5 only taking one break, a forced one, for lunch then back in the water for more.

Oh, what would one give to be young, again?

Hummingbirds Journey

While finishing up a ride yesterday we met a couple on a tandem from Portland heading to New York. You can view their blog here.


Also, check out James Raia's latest, The Next Lance Armstrong, but be sure to watch the video of the kid on his way to kindergarden school on his strider bike.

Coming Soon:

The Best Dam Loop Ride in the State

Achilles Tendonitis: Rehabilitation & Recovery

Following 2.5 days of battling headwinds, a heavy feeling in my right foot announced itself at about mile 210 on Day 3 of the Tour de Kota last June. I dismissed the feeling and kept pedaling. A few miles later, my right achilles tendon felt like a constrictive belt had wrapped around it. Easy pedaling relieved the only symptoms -- tightness in the achilles tendon and a heavy feeling foot. Following a massage to loosen the tight calf muscle, the TdK continued, albeit at a much reduced pace, eventually racking up nearly 430 miles in 6 days.

Upon returning home, a visit to the local Physical Therapist resulted in immediate relief. As the words, "Go easy" of my PT Ami echoed in my head, reduced mileage kept me pain-free for the first two weeks. Ramping up the miles too fast returned the pain at mile 63 of a 73-miler at the end of week 5, a 300+ mile week.

Back to rehab; only this time re-injury evoked constant worry. Lowering the bike seat, moving the clips back as far as possible without drilling new holes in my shoes and every other day rides ranging from 10 to now 25 miles seems to be working. So far, so good. No pain. No tightness. No heavy foot feeling.

My latest regimen:

- stretch several times daily;
- alternate daily calf raises with riding; and
- ice when done.

Current goals: Improve strength. Gradually increase distance. Remain pain free. Do not re-injure.

Inflatable Kayaks Make Sense

(Reprinted from River Life July 29, 2010)

Water so smooth it could be glass graced my run down Okobojo Creek and on into Lake Oahe. Numerous birds, some geese, a few fish and one deer shared the creek area as a rhythmic stroke settled in while the shoreline coasted by. Silent, serene and sublime, kayaking offers the soloist freedom unmatched by any canoe. In fact, compared to canoeing, kayaking almost seems like cheating. But, who cares?

As summer temperatures continue to soar and the strong windsurfing winds transition to mere bike-challenging breezes, thoughts turn to self-propelled water sports for an upper body workout on off-the-bike rest days. With a little creativity and minimal transfer hassles, kayaking options abound in the Pierre area including Dam runs, LaFramboise Island circumnavigations, Farm Island inspections, Cow and Okobojo Creek one ways and many others.

Getting set up with the right kayak requires some thought, but for me it was a no-brainer. However, before letting you in on my discovery, first some kayak basics.

Stretching sealskins over driftwood and animal bone frames, natives of the arctic regions of Asia, North America and Greenland invented kayaks to hunt seals along the edge of sea ice. With the paddler sewn into the boat, the original kayaks or ‘hunters’ boats’ were personalized watertight watercraft capable of maneuvering long stretches of arctic coastline in search of seals while keeping the paddler dry and warm.

Though most modern kayaks aren’t used for hunting, their basic shape originates with their Inuit ancestors. Eventually, the ancient style gave way to modern materials consisting of fiberglass and wood and transitioning to nearly bombproof synthetic hardshells. Refinements in the skin-over-frame style resulted in the modern fold-up. Recently, improvements in air bladders, synthetic skins and valves created the modern inflatable kayak.

Inflatables paddle almost as efficiently as a hardshell but have several redeeming features, including:
• Lightweight – 20-30% lighter than a comparable hardshell;
• Stowable - a trait hardshell models, except for more expensive foldups, can never mimic;
• Walkable – you can walk over the bow to enter/egress the kayak keeping feet dry and mudfree; (Try this with a hardshell and you’ll likely be reminded of a feature we all appreciate on this planet, gravity.) and
• Diveable – you can dive off bow or stern to obtain instant relief on those hot summer days floating the Missouri River from Oahe Dam to Pierre and get back in the kayak safely.

Last year I picked up two inflatable kayaks from Pedal & Paddle Bike Shop, conveniently located on main street in downtown Pierre, SD. Manufactured by Advanced Elements, Inc., the kayaks invoke the best features of a fold-up (like Folbot’s Folding Kayak) and a pure inflatable, but at less than half the cost of the more expensive fold-up.

Both kayaks, a solo and a convertible one-or-two-person model, inflate quickly, easily and hassle-free using just a hand-pump. Military grade valves allow precise inflation pressure taking less than 10 minutes to set-up. Compare that with much longer set-up times for the more expensive folding kayaks and there’s no reason why everyone shouldn’t own one of these amazing boats.

Weighing in at around 25 pounds and 55 pounds for the solo and convertible, respectively, creates a package that is as easy to cart around as it is to paddle. What more could a serious recreational specialist ask for?

I have paddled these kayaks on rivers - including the Missouri and Columbia - as well as on flat water and wind driven chop and am impressed by how well they handle the conditions. Recently, my nephew took his to Alaska and paddled on the Cook Inlet and later he ran a stretch of Skagit in Washington State.

A few weeks ago while in The Black Hills for a biking adventure we took the kayaks along hoping to use them. My wife and niece did get the opportunity to paddle both kayaks on Sylvan Lake in the heart of the Hills.

Following their adventure I deflated, packed the kayaks in their traveling bags and stowed them conveniently in our van. With the kayaks safely placed inside the vehicle, no worries about loose or broken tie-downs entered my mind as we cruised back to Pierre.

Additional features of an inflatable vs hardshell kayak:

• No roof rack or trailer needed
• Securely stored inside vehicle
• No reduction in gas mileage.
• Easy storage indoors during off-season


As opposed to tying the kayaks on the roof of the van or pulling them behind on a trailer, my gas mileage didn't decrease. Although the mileage doesn't matter much on short trips to the Hills, on longer trips the difference will likely be enough to treat ourselves to some fine micros following a hard day’s paddle.

A Cyclist's Best Friend

What would you say if a road biker told you that he has put over 1,000 miles on his bike on a single lube of the chain? Would you call "Bullsh*%!" and never give it another thought? Or, would you inquire further and ask for details? Hopefully, the latter and your inquisitiveness rewarded as your friend fills you in on the greatest road biking invention since indexed shifting.

I first heard about this amazing new lube on RoadBikeRider.com where Ed Pavelka described his experience of 1,400+ miles on a single lube. That testimonial definitely got my attention so I ordered up a bottle and am totally sold on the product.

Chain-L No. 5 boasts 1,000 miles on a single lube and, based on my empirical testing this summer, it's legit. Beginning late spring both my wife and I started using Chain-L No. 5 bike lube. After putting in over 2,000 miles I've lubed my chain exactly twice and this last lube still has a lot of miles left in it (however, I will lube it before heading to the Black Hills where I'll be guiding with Dakota Bike Tours on the Monument Tour next week).

Amazing stuff. And, to top it off my chain and entire drive train looks almost as clean as the day I installed the new chain. Simply amazing.

But, like any new improvement it takes a bit of time to apply the lube correctly but it's time well spent and worth the little extra effort. Briefly, on a new chain the following steps should suffice:

1. Size the new chain to old chain.
2. Lay the chain out on a newspaper on a flat surface.
3. Place a drop of the highly viscous Chain-L No. 5 on each roller.
4. Allow to soak into the bearings over night.
5. Wipe off the chain with a clean lint-free rag. This is important. Wipe the chain thoroughly along its entire length.
6. Install chain.
7. Ride. Wipe the chain, chain rings and pulleys off after each ride.

If your chain gets wet from rain you might have to freshen it up with a small amount of Chain-L No. 5 on a cloth which you wrap around the chain and pedal backwards to spread on the rollers. Otherwise the treatment should last at least 1,000 miles and maybe longer.

So don't delay, order up some Chain-L No. 5 from their website today, follow the instructions exactly -- preferably on a new chain -- and look forward to hundreds of worry-free cycling miles.

Mega Missouri River Hills

Next time you're out looking for a different sort of ride check out the Mega Missouri River Hills ride that my wife and I recently completed. Climbing every hill (totaling over 1700 feet of climbing) within a short distance of Pierre and covering nearly 50 miles the Mega Missouri River Hills ride certainly ranks right up there with the best climbing rides in South Dakota outside of The Black Hills or Badlands.

Starting at the Oahe Dam Visitor Center drop down on the face of the dam and climb the Stilling Basin Hill (aka Little Ass Kicker, easily an 8% effort), continue on up Billy Goat Jump (aka Gut Check, a sustained 6 percenter), up Emergency Spillway (aka Big Ass Kicker, a bonafide 10 percenter -- even has the highway sign to prove it) and back down 1806 to Highway 14 and up a yet-to-be named 1.5 mile long grunt and back through Ft. Pierre to Highway 83 south and up the approximate 1.5 mile long 350 foot climb that humbles even the best of the River City Riders, down and up 1806 climbing Time Trial (a 5 mile nearly continuous gentle uphill - use the big chain ring) to the Lower Brule Sioux Tribe Buffalo Interpretive Center and back down through the two towns and up Euclid to 1804, eventually topping out on Snake Butte at 1870 feet asl and down to the visitor center.

Congratulations! You've just completed the most grueling 50 miles in the entire Pierre/Ft. Pierre area.

Wonderful Wind

Yesterday the Wind Gods smiled on my wife and I hugely serving up about 2 hours of strong northerly winds. While a monohull sailboat took shelter along the leeward shore and fishermen scurried for the safety of the boat ramp, we rode the strong winds on our Gorge Gear (small sinker boards and small sails) until the wind deteriorated into simply sailing winds.

Any wind this time of year typically associates with thunderstorms; however, yesterday's outstanding wind followed a stronger-than-expected cold front sweeping down out of NoDak. And, sweep down it did blowing hard, the kind of wind we used to take for granted when we lived in the Pacific Northwest and sailed Da Gorge frequently. You know, the kind that you can hook in, sit back and enjoy the ride.

Recorded at the local airport the NWS reported yesterday's wind:

Pierre Regional Airport
2pm N 20 G 25
3pm N 31 G 40
4pm N 36 G 44
5pm N 25 G 33

Since we live on Okobojo Creek, an arm of Lake Oahe, a quick glance out our picture window confirms sailable conditions and a short drive to Cow Creek, a couple miles as the crow flies, puts us in excellent rigging and sailing conditions. It doesn't get any better than this, sailing strong winds right in your own backyard.

Strong Gorge-worthy winds in central SoDak in the middle of the summer are nearly as rare as a 60 degree day in the middle of winter -- it can happen but not very often. However, this July alone I've sailed my little 8 foot Open Ocean Trifin board 4 times and might get another day tomorrow if the forecast holds.

Thursday: A 40 percent chance of showers and thunderstorms. Partly sunny and hot, with a high near 93. Breezy, with a southeast wind 11 to 14 mph increasing to between 20 and 23 mph. Winds could gust as high as 32 mph.

If it does I'll let you know all the details and might even shoot some video.

Contador Claims Tour de France

Today Alberto Contador's individual time trial performance in the last stage of the Tour de France concisely chiseled his name in cycling's history books. Contador bested rival and friend Andy Schleck by 31 seconds, or, 39 seconds overall following nearly 3 weeks of bicycle racing through mountains and rain and fans.

Andy Schleck quoted in Cycling News stated the following regarding his performance in the most grueling sporting event in the world.

“I never had doubts about how I’d go in the time trial," Schleck said.

"My team had faith in me and I went out there today and did what I could. It was not a battle between me and Contador. In a time trial you fight with yourself, you’ve got to push yourself to the limits and I tried to do that. When I finished I could barely get off my bike. I gave it everything and I think I did a pretty good time trial. I’m satisfied with today and the whole Tour."

“I believe in everything that we do – in the race and in life. We do it because we want to do it. I made no mistakes… ah, well, I do regret that I dropped my chain the other day but he would still have won by two seconds and anyway, I can’t change that. I’ve won another white jersey, two stages and I believe it’s been pretty successful Tour for the whole team."

With Contador winning the TdF but not a single stage he joins two other recent TdF winners Greg LeMond and Oscar Pereiro.

Many say that 25-year old Schleck is heir apparent to the crown; and, perhaps, just perhaps, if his brother Frank hadn't crashed and fractured his collarbone on the cobbles early in the Tour things might have turned out differently this year.

Lake Oahe is My Gym

Just back from a quick paddle down Okobojo Creek from Highway 1804 to the private access road below our house. Total distance likely 3-4 miles, elapsed time about 1.5h of interval paddling. For me interval paddling involves a lengthy warmup spanning 10-15 minutes followed by increasing tempo of 50 paddle strokes followed by a rest period and repeat.

Water so smooth it could be glass greeted my initial run down Okobojo Creek past Okobojo Estates (North) and on into the Lake Oahe, backed-up Okobojo Creek proper. Numerous birds, some geese, a few fish and one deer dazzled my gaze as I re-set my priorities in accordance with my current condition.

Last Thursday, during a 73 miler, achilles tendonitis re-flared for the second time with the first flare-up occurring during Day 3 of the Tour de Kota in early June. Dang. Though extensive physical therapy sessions and gradual ramping up the distance and intensity of successive rides seemed to be doing their magic, all bets were off at about mile 64-65 of last Thursday's ride. I thought I was healed.

According to RoadBikeRider.com's Fred Metheny, likely my bike seat was too high and my pedal cleats too far forward. Remedy: lower bike seat so that at bottom of pedal stroke bend in knee approximates 25-30 degrees and move cleats as far back as possible.

Now, it's back to PT and the healing/rehabilitation period needs to be done right this time. Prescription involving rest, PT, recovery and rehab of the calf muscle should allow me to be back on the bike, albeit at a much decreased level, soon. Maybe even tomorrow.

Meanwhile, windsurfing excellent wind twice last week on Lake Oahe and kayaking several times convinces me that a guy could do a lot worse than having Lake Oahe as his gym.

Hot & Windy

Yesterday Pierre reached 106 degrees, breaking 100 degrees for the first time in 2 years. As the temperature climbed so did the wind, creating windblown ripples on the primary indicator ponds as I drove back home from town. Excited exchanges accompanied us as my wife and I quickly loaded the windsurfing gear into the van and drove the 4 odd miles to Okobojo Pt.

The wind gods smiled on us and a stiff north breeze greeted us when we drove onto the north side (i.e., Okobojo Creek) of the point. Ah, swimsuit windsurfing on a small Gorge-sized board in my own backyard. It doesn't get any better than that.

Flatwater Kayaking

As summer temperatures continue to soar and the bike-challenging wind finally begins to subside, thoughts turn to water sports of the non-motorized variety. Last year I picked up a couple inflatable kayaks from Pedal & Paddle Bike Shop, conveniently located on main street in downtown Pierre, SD. Manufactured by Advanced Elements, Inc. the kayaks provide a good approximation of a hard shell but with the added feature of being stowable - a trait hardshell models, except for much more expensive foldups, can never mimic.

Both kayaks, a solo and a convertible one-or-two-person model, inflate quickly, easily and hassle-free using just a handpump. Military grade valves allow precise inflation pressure and set-up time is usually 10 minutes or less.

Both kayaks far outperform a canoe, not only stability-wise but also efficiency-wise. And, talking about stability, the bow of the convertible forms a stable dive platform for cooling off on those hot summer days.

Weighing in at around 25 pounds and 55 pounds for the solo and convertible, respectively, creates a package that is as easy to cart around as it is to paddle. What more could a serious recreational specialist ask for?

I have paddled these kayaks on rivers - including the Missouri and Columbia - as well as lakes, on flat water and wind driven chop, and am impressed by how well they handle the conditions.

Recently my wife and niece took the kayaks for a spin on Sylvan Lake in the heart of the Black Hills of South Dakota. Following their paddle session I deflated, packed the kayaks in their traveling bags and stowed them conveniently in our van. With the kayaks safely placed inside the vehicle, no worries about loose or broken tie-downs entered my mind as we cruised back to Pierre.

As opposed to tying the kayaks on the roof of the van or pulling them behind on a trailer, my gas mileage didn't decrease. Although the mileage doesn't matter much on short trips to The Hills, on longer trips, like the one we have planned for northern Minnesota, the difference will likely be enough to treat ourselves to some fine micros hidden away in the northern woods.

1806 Road Re-surfacing Project Ongoing

While riding yesterday my route back home took a slight detour up the 4 hills on the west side of the dam. Just before the last hill, AKA Big Ass Kicker -- the closest true 10 percenter to Pierre, and starting at Oahe Dam's Emergency Spillway new blacktop awaits the hill-hungry self-reliant rider. Eventually, the smooth black ribbon will stretch another 27 miles before transitioning to gravel. Undoubtedly, many future workouts await us on this soon-to-be newly-surfaced road.

Bike Rush Hour in Europe

For everyone who rides a bike check out this video and count the number of helmets you see riders wearing.

Hydration, Nutrition and Refueling

Yesterday's 47 mile ride included about 35 miles into a 15-25 mph headbreeze and snaked up two of the longest climbs in our area -- Cardiac Crest, a 325 foot, mile long humbler on 83 just south of Ft. Pierre and the adjacent 5 mile long 300+ foot climb up to the Buffalo Interpretive Center on 1806. Time trialing, i.e., riding solo, not only increases stamina but also consumes a lot of calories.

Nutrition on the bike can be as, or perhaps, more important than nutrition after the ride, especially for rides exceeding 2 hours. Proper nutrition while riding allows a faster and fuller recovery and we all know that the faster you recover the sooner you can ride hard again. So, proper nutrition becomes critical to ensuring a quality training regime, especially as you head toward your season's peak.

According to Hammer Nutrition, rides lasting longer than 2 hours require additional nutrition and special electrolytes beyond the usual sodium and potassium found in most electrolyte beverages. Specifically, longer rides require the cation magnesium to allow continued exertion at or near lactate threshold for extended periods of time. The supplemental nutrition needed to complete longer rides without feeling totally drained must contain the right mix and type of electrolytes, carbs and protein. The optimum on-the-go combination refuels the muscles keeping them awash in nutrients essential to maintaining proper oxygenation, hydration and fuelization.

For me select Hammer Nutrition and Clif products provide the basics needed to fuel long, hard rides. Hammer Nutrition's easily digestible products that seem to work the best include:

- HEED (High Energy Electrolyte Drink),
- Sustained Energy, or for really long rides,
- Perpetuem.

For me, mixing equal parts (1 level scoop of HEED + Sustained Energy or HEED + Perpetuem) in a single water bottle seems to work well; however, the label calls for 3 scoops of Sustained Energy. Experiment on rides of varying length and intensity to find your optimum mix. These essential energy sources allow the hard-charging rider to keep on charging without worry of bloating, heartburn or nausea commonly associated with intensive exertion using "regular" food as fuel.

Clif Shot Roks, a protein supplement billed as a "post-activity recovery" product comes in convenient single serving packets providing 20 grams of protein in 2g bite sized, amazingly assimilatable and tasty portions. The Shot Roks satisfy the yearning for solid food that always awakens around mile 30 or so. Keep the Roks stashed in a back jersey pocket along with a flask of Hammergel to provide all the extra energy needed to complete a 50+ miler when the going gets tough.

When You Feel Good ... Go Long

When the weather and training goals coincide do not hesitate -- go for it. By it, I mean, a longer ride than scheduled on your training plan. Not only does a longer ride provide a quantitative test of your current fitness level, it also builds confidence crucial to the mental portion of your early season training regime.

Spring weather on the Northern Great Plains serves up a mixture of cool temps, wind, rain and more wind. Occasionally, high pressure enters from the west bringing with it calm wind, clear skies and temperate temperatures. Last Tuesday, the cycling friendly high pressure system smiled on us creating calm, sunny and cool conditions -- perfect riding weather.

The ride followed the new, smooth, wide-shouldered highway 1804 south from the Oahe Drag Strip, about 15 miles north of Pierre, and continued up/down Snake Butte, through Pierre, Ft. Pierre and continued southeast on Highway 1806 past the Lower Brule Buffalo Interpretive Center. The synergy of the stellar sunshine and no wind combined with the pristine prairie panorama enticed me on. After hammering the rollers, the ride dropped down off the tableland into Antleope Creek drainage and up the other side. At mile marker 161 I turned around and headed back.

Near Highway 83/1806 intersection my wife met me and back up to the LBBIC we went before turning around and following Stanley Trail back to the dam, 1804 and to my starting point near the drag strip.

Stats:

98 miles
2690 feet

Hills in the Hills

"Thar's gold in them thar hills!" mostly anonymous 19th Century prospectors proclaimed as they wound their way from eastern locales to the northern Black Hills. The gold drew men searching for riches like a moth to a flame. Some made it big; most did not.

By today's standards four billion dollars worth of gold came out of the Black Hills with a large amount of it mined from Homestake near Lead. Though Homestake no longer mines gold; particle physicists from around the world plan a new type of mining for Homestake -- now Sanford Laboratory. The mining consists of excavating large underground chambers and constructing super-sensitive physics experiments. The future of Homestake as America's flagship Deep Underground Science and Engineering Laboratory should guarantee it a prominent place in the particle physics world for many years to come.

Gold fever disappeared about as fast as it arrived in The Hills as prospectors went their solitary ways. But, towns sprang up and civilization spread throughout the Black Hills as lumber, ranching and tourists replaced the gold seekers. Fairly recently, discoveries of a new type of gold perfuse the internet as local mountain bikers share the secrets of their Black Hills trails.

Lately, roadbiking, centered on The Hills, showcases the smooth blacktop, low traffic, incredible scenery and plentiful wildlife as one company, Dakota Bike Tours, leads the way.

Recently, Albuquerque transplant Jeff Patterson, opened a bike shop, Cranky Jeff's, in Rapid City and is ecstatic about the plentiful road biking.

Likely others will follow Jeff and discover the outstanding road biking saturating The Hills.

The equipment needed to mine the new gold are bicycles -- man's most efficient machine powered by good old fashioned muscles. These human-powered conveyances take the determined rider up into The Hills where the new gold just waits to be discovered.

For a rider basing out of Rapid City, one of the first places for discovering the new gold starts at about 3400 feet at Canyon Lake and follows up Park Drive and up Sheridan Lake Road, as a nice warmup to the eye-opening 6% grade up Catron. Just before the light on Highway 16 take the Service Road south toward Reptile Gardens. At Reptile Gardens hang a left on Neck Yoke and settle in as you pedal, mostly up, take a left on Rockerville Road and ride the rollers to Keystone. Refuel from the last 1000+ feet of climbing at Iron Mountain Coffee on mainstreet as you plan your nearly continuous 1200+ foot climb up scenic Iron Mountain Road to elevation 5460 where the new gold awaits you at the summit of the Norbeck Overlook.

Savor the view of Mt. Rushmore, Harney Peak and the eastern plains before pointing your iron steed down, down, down and rocketing through 3 tunnels hewn in 2.5 billion year old PreCambrian granite over 3 cleverly crafted pigtail bridges and along 2 single paths on the way back to Keystone. Regroup and retrace your trail back to Rapid but hang a left on Moon Meadows and jog over to Sheridan Lake Road before blasting back to Park Drive and eventually Canyon Lake.

As you coast down Sheridan Lake Road cogitate on the new gold you've discovered in the Black Hills and maybe, just maybe, one of your riding companions will exclaim:

"Thar's hills in them thar hills!"

Stats:

Under typical Hills spring weather (i.e., cool, partly becoming mostly cloudy) and incredibly light traffic I covered about 55 miles and climbed over 3400 feet last Wednesday.

Rough Riders, Really!

Can you ride a road bike on a gravel road? How about a dirt road? Yes, as long as a dry surface greets the rubber where it meets the road. My road bike -- actually a Salsa Chili Con Crosso Scandium with carbon fork, stem and handlebars matched with Shimano Ultegra compact drivetrain (custom-built at the Pedal & Paddle Bike Shop in Pierre, SD) -- begged for some off-pavement exploring recently. What better way to turn a normal, routine, see the same scenery twice out-and-back into a new adventure?

My escapade started at the causeway in Pierre and followed 1804 up Euclid, up Snake Butte, across the dam heading west up/down Gut Check Hill across the Emergency Spillway, which, by-the-way is about as full as it can be, up Big Ass Kicker continuing west on 1806. Sixteen miles later, at the Cut Across Road/1806 Junction, I hung a left and followed the mostly smooth tire trail on the gravel road for 3.1 miles smiling hugely while enjoying wind-aided speeds registering comfortably in the low 20s.

The Cut Across Road connects with 14 and the newly paved surface together with the wide smooth shoulder combined with a 15mph NW tailwind made the 8 mile ride into town a breeze. While on the Cut Across Road a local farmer riding his tractor gave me a full arm wave. Talk about friendly!

Consider adding the Cut Across Rd. Loop into one of your next training rides. You'll be glad you did.

Stats:

27.2 miles
673 feet of climbing

Windy!

Strong southerly winds blew up an OK swell yesterday on Lake Oahe. Both my nephew and I windsurfed primarily in the mouth of Cow Creek for a couple hours. We finished just as the wind ramped up a notch from 30-40mph to gusts hovering in the upper 50s. A small point break formed on the Okobojo Pt. side of Cow Creek making for decent rides and jibes. A short video of my nephew sailing can be viewed here.

Once the big winds filled in we both agreed that the session satisfied our high wind craving as we happily de-rigged. While de-rigging we recounted our previous two days of sailing and wondered if this streak heralded a change back to a weather regime more conducive to windsurfing than bicycling. Time will tell.

10 Weeks to a 6-Day Multitour

The Tour de Kota starts June 6 and covers about 478 miles in 6 days, including the optional century on the last day. The 6th Annual TdK begins in 9 weeks and training miles really become important. The miles you ride now allow the TdK to be pleasureable, not burdensome. But you have to do your homework. Otherwise, when the final exam occurs you might not pass with flying colors.

Endurance training guru and author, Joe Friel dispels the myths frequently associated with aging and shows the right way to train for your first 6-day multitour in his book Cycling Past 50. Available in most public libraries you might want to purchase your own copy of this incomparable treatise for future reference. Friel illustrates the proper way to train for long multiday tours and based on my experience his advice works extremely well.

A few years ago, following hip re-surfacing surgery, road biking became my preferred rehabilitation exercise. Within a few months I discovered Friel's "how to" book for senior cyclists and put his advice to the test. The results stunned me. My first multiday tour, the 2007 Tour de Kota, traversed 475 miles of Eastern South Dakota and I have the badges to prove it! That tour channeled an exhilirating physical and mental rejuvenation breathing new life into my arthritic-ridden joints.

Now, training for my 3rd TdK -- while my wife trains for her second -- we both subscribe to Friel's sage suggestions contained in Cycling Past 50. If you're searching for a tried and true training approach to a 6-day multitour get yourself a copy of Friel's outstanding book and start doing your homework.

Rapid Recovery Ride

Recovery rides increase circulation and speed up recovery from intense training rides like intervals, individual time trials or hill climbs. According to author Joe Friel in his tome The Cyclists' Training Bible most self-coached racers do not ride hard enough on the hard days and they do not ride slow enough on the recovery days. The combined not-hard-enough and not-easy-enough approach to training results in most rides being done in what professional trainers refer to as "No Man's Land." Spending too much cycling time in this zone -- not hard enough to tax the anaerobic system but too hard to recover -- leads to stagnation and eventually burnout.

Friel defines recovery riding as a ride at an effort that does not elevate the heart rate above about 100 bpm. A good rule of thumb to follow during a recovery ride involves a simple self-check on pedal pressure -- if you feel the pedal lighten up and spin easily. Nominally, about a 12-14 mph average qualifies for a good recovery pace as long as the route is flat and shielded from wind.

One of my favorite recovery rides follows the bike path along Rapid Creek in Rapid City, SD. Starting on the west side of town at Canyon Lake the bike trail meanders about 7 miles to the fairgrounds forming a perfect 14 mile or about an hour roundtrip recovery ride.

If you do the recovery ride right your legs will be begging you to let them go and chase whoever overtakes you. But, resist the urge and pedal your recovery cadence. Soak up the scenery, the sun and reflect on the beauty of the Rapid Creek valley. Alternately, plan your next long ride in the hills as you give your tired legs some active rest. If your previous intensity workout hammered you more than normal you might want to double down on the recovery rides and be in a much better shape to tackle the longer rides when your legs feel ready.

Dam Hills

In his Spinervals DVD The Uphill Grind Coach Troy exclaims, "Hills, you either love 'em or hate 'em!" He then proceeds to lead you through an intense 45 minute simulated hill climbing workout together with several top female athletes. After completing this DVD several times over various offseasons Coach Troy's advice provides the optimism needed to tackle hills with confidence, technique and power to spare.

With Spring finally in full-swing here on the Northern Great Plains you can enjoy the real thing and Pierre, located at elevation 1410 on the banks of the Missouri River has plenty of hills. Nearby summits like Snake Butte east and south of Oahe Dam top out at nearly 1900 feet while the two main hills west of the dam summit at about 1800 feet. With the road across the dam registering about 1630 feet and the valley below the dam traversed by Power House Rd. at 1460 feet, multiple climbing workout opportunities can be found to match practically any rider's ability, desire and time constraints.

To maximize a hill climbing workout, which by-the-way qualifies for one of your two weekly Intensity workouts as described in yesterday's blog search out a series of hills, or, rollers, short enough to allow near maximal effort without becoming completely anaerobic.

One of my favorite hill climb routes here in the Pierre area combines a series of five climbs in an out & back format on wide shoulders among resplendent scenery, plentiful wildlife and extremely low traffic. The route starts at the junction of the Power House Rd. and, what locals refer to as, Stilling Basin Dr. and, as you spin up the first hill a 140 foot climb known affectionately as Little Ass Kicker ponder the patience, perseverance and power it took to build Oahe Dam, the largest mainstream dam on the Missouri River. Be sure and look both ways at the stop sign and follow 1806, named for the year Lewis and Clark returned on their Voyage of Discovery, up Recovery Rise, a short steady easy spin climb.

Continue on the flats through what we call Refueling Region and prepare nutritionally, physically and mentally for the next two hills -- Gut Check and Big Ass Kicker. The three main hills, LAK, GC and BAK all have about the same amount of climbing, nominally 140-160 feet, but different steepness. At the summit of Big Ass Kicker, the only true 10% climb in the immediate Pierre area, turn around and rocket back down crossing the Emergency Spillway and climbing GC on the way back to the starting point.

Repeat this route two or three times, logging about 525 feet and 8 miles per lap, on one of your intensity training days and, eventually, as the season progresses expect to love hills not hate 'em.

April Equals Intensity

As the only month containing an "i" April really means INTENSITY. Intensity workouts properly conducted now prepare the way for future training gains later in the season. This month training enters a new level building on the base miles ridden during the off season. Most riders logged the bulk of those base miles indoors; exercise caution to prevent injury from increased intensity.

Unless your base already includes rides of a minimum 3 h duration at intensity of 3-4 (on a 1-10 scale) and at 80 rpm do not amp up the intensity, yet. Instead, patiently focus on acquiring necessary base miles -- to condition the body and minimize risk of injury -- by starting with a 1h ride at 80 rpm with an intensity of 3-4. Increase each ride by 15 minutes until the magic 3 h time requirement can be met.

Once you've built the requisite base, consider adding intensity to your workout regime once or twice a week. A good example of an intensity-based workout involves riding at individual time trial pace over a flat or gently climbing course. Initially, start at an effort roughly 70-80% of last season's PB; but, by all means start -- now (assuming you have the requisite base miles, see above)!

Situated along the Missouri River about an hour's float from Oahe Dam, the largest mainstream dam on the Missouri River, the Pierre area offers wide roads, smooth shoulders and plenty of hills. These scenic biways allow a variety of workout options. One of my favorite early season intensity training rides starts at the junction of 1806 and 83 just south of Ft. Pierre and climbs 335 nearly continuous feet in 4.85miles. The ITT ends at the Lower Brule Buffalo Interpretive Center. Aim for a sub-20 minute time. Returning downhill allows adequate recovery totalling 20 miles roundtrip from the causeway in Pierre.

Begin this intensity training effort well warmed up, and, if increased intensity agrees with you, ride it in the big ring on front and a cog on the back that affords a steady ITT effort (just below anaerobic) at 80-85 rpms. Note your time, weather conditions (i.e., wind) and repeat once a week until a greater challenge calls your name. If the rest of your training program remains consistent solid gains should be realized as your time decreases proportionate to your increased fitness.

Weather report:

Sunday, 4 April 2010, should be mostly sunny with a high of 60 and west winds around 10 mph. Chance of showers 20%.

Welcome

Welcome to the ActivePast50 blog!

Specializing in a variety of non-motorized outdoor activities this blog builds on the day-to-day pursuits that occupy my time as I rapidly approach the next decade of life's journey -- the serious 60's. Expect to find articles primarily about bicycling at this blog, as road biking comprises the bulk of my aerobic training efforts. Other pieces might cover kayaking, windsurfing, backpacking and hunting as weather conditions, seasons and druthers dictate.

Most of the endeavors detailed in this blog take place realtime in central South Dakota near my home situated on a bluff overlooking an arm of the Missouri River about 20 miles north of Pierre, SD. Other locations frequently featured include the Badlands National Park, the Black Hills and Rapid City.

Each blog describes either a recently completed activity, a training tip or a profound revelation regarding equipment discoveries or whatever suits my mood at the time. Also, a brief weather forecast for our area accompanies each blog.

So, bookmark this page, sit back, relax and enjoy the ride, er, read.