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