"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.
Monday, April 26, 2010
Friday, April 16, 2010
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
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
Wednesday, April 14, 2010
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.
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.
Wednesday, April 7, 2010
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.
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.
Tuesday, April 6, 2010
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.
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.
Monday, April 5, 2010
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.
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.
Sunday, April 4, 2010
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%.
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%.
Saturday, April 3, 2010
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.
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.
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