Ok, its summer and not much skiing.....

[Svend]

Yeah, there are some beautiful spots on this continent.  Amazing part of the world....we are incredibly lucky to be living here.  Enjoy the riding at Steamboat, and pics please!!!

Cheers,
Svend

[Ron]

will do!

Jim, be careful in that heat bro' that stuff just knocks me out.

[jim-ratliff]

We were taking it careful, multiple water bottles, etc.

Actually, I wouldn't have tried to ride in that weather by myself, there are times when it just makes sense to have a buddy along "just in case".

One of my platoon mates in VietNam almost died from heat prostration.? Chopping through bamboo and suddenely he just went down.? We didn't really have the water among us to get him cooled down and the terrain wasn't conducive to getting a medivac in or out very easily.? One of those eye-opening moments for a bunch of young guys who knew we were in great shape and felt mostly indestructible.?

Ron, enjoy your coming vacation.
Would be great to be in the cool mountains this time of year.
Let us know how you like the new bike in its intended environment.

[LivingProof]

Time to check in on summertime fun. The tennis diva and I have relocated to the summer home, a block from the beach in Southern NJ, Avalon to be specific. The big news here is that the sandy beach that was totally destroyed by north-east storms has been rebuilt. My camera is broken so no pics, but, it's a pretty awesome sight to see the process. A dredge in the inlet sucks in a sand/water mix and sends it through a 30" pipe. Presto new beach, at least until this years storms.

My road biking is getting serious. Last year, did too much, too soon too fast, so I'm completing the third week of base miles with a goal of 9 hours at low VO max. Prior to starting this program, I found that just riding weekends resulted in over-training and recovery becomes an issue. Riding at the edge of the ocean means cooling breeze, but, constant wind. There are excellent 15 to 20 mile rides with smooth roads and wide shoulders. It's about as safe as one can get.

Golf season has been both good and bad, but, that's golf. In skiing, you don't have to play your bad shots, just make another turn.

Life is good. Oh yeah, Tuesday nights are "beer and wing" nights at the local outdoor pub overlooking the beach/ocean. All training and no play...no way!!!!

Have a great summer!!

[Ron]

sounds good Mike keep it up!  But stay away from that den of inequity... beer and wings, hmm, another name would be fat and more fat....... 

Greg's trainer had a great name for beer:  Butter in a bottle....     sad but very true.

Jim, I will stay away fro the thickets of bamboo!!!!  I give ya' credit man.

I will certainly be givng the bike a workout, some of it is a little beyond it's intended use but what the heck.... I have been riding a nice section of single track, it's through the woods along a river, very scenic, nothing crazy but some roots, foot bridges, eroded sections. The bike handles very well but I think I need to go to a 90mm stem from the 110.

[jim-ratliff]

My road biking is getting serious. Last year, did too much, too soon too fast, so I'm completing the third week of base miles with a goal of 9 hours at low VO max. Prior to starting this program, I found that just riding weekends resulted in over-training and recovery becomes an issue.
Have a great summer!!

LP:? I went to Google to try and understand what "9 hours at low VO max" meant, and I'm still lost, so translate for me?  ? ?I know you were targeting riding a century around the Finger Lakes??

What is the goal and the strategy?

[jim-ratliff]

Jim, I will stay away fro the thickets of bamboo!!!! I give ya' credit man.

No credit necessary.?    Unlike Lynn and her trip to Haiti, my participation wasn't optional.

[Ron]

OK but thanks for doing whatcha' did just the same.

[Ron]

Thought I would throw this out, I just invested in a Avi transceiver, shovel and probe. Thought it was time. Skiing more stuff that has the potential to slide and  bought a Ortovox S-1. Backcountry has them on sale, 30% off. Something to consider.

[midwif]

OOO, Ron.

That stuff sounds heavy duty!.
It is my worst nightmare to be caught in an avalanche.
Hopefully one dies quick. To be trapped immobile by the weight of the snow and know it......horrors!

Jim was quite gentlemanly in not mentioning that during our ride in Virginia on saturday, yours' truly had a momentous BONK!!!

Didn't eat much the day before between work and the drive down to Va. Didn't really replace enough prior to the ride either.
The heat and inadequate carbs took this northern belle for LOOP!
We found a closed nursery(garden) with soda machines. I went for the PEPSI. ME! Hater of pepsi. But knew I needed the sugar/caffeine bad.

A nearby cookout had hot dogs and I almost begged for one. (also not my fav food).

Lesson learned. Respect the stomache and the heat more.

The south can be BEASTLY hot!

Sounds like all are enjoying their assigned summer activites. And I know you all are doing these just to be in shape for skiing!.

Lynn

[Ron]

No worries Lynn, we have all bonked and I give you guys major credit to ride in that kin dof heat and humidity. I am out there at 6 to try to geat a run/ride in when it's cooler, I would die in those conditions. I always ski/ride with a accelagel or some kind of fast acting carb & sugar load. you might want to start taking a one with you on your rides. They really work well.

Avalanche- i hope mine never sees a second of action but if get buried or if others around me do, I want to be able to do something about it. Of course others need to have transceivers but the price is coming down to being reasonable, coupled with the accuracy and speed in which you can locate victims is good. With resorts opening great new terrain that is fun but avi prone, it just makes sense. 4 of the 8 going to chile have them now and I know we will be in slide areas.

[LivingProof]

LP:? I went to Google to try and understand what "9 hours at low VO max" meant, and I'm still lost, so translate for me?? ? ?I know you were targeting riding a century around the Finger Lakes??

What is the goal and the strategy?

Hi Jim,
I apologize for not explaining further. Very simply, it means riding at a low heart rate, ie, monitoring my heart rate monitor and not my speedometer. The max I can push my heart-rate to is 154 beats per min. which is consistent for someone my age. When I ride around 115 bpm, that is about 70% my peak heart rate and is just a nice, comfortable pace.
 
I'm trying a cycling training program from Bicycling Mag. The first phase is to build up the miles ridden per week by riding at low heart rates. It's called building base miles and the idea is to be able to ride every day without undue strain on the aerobic or body systems. When I can ride 25 to 30 miles each day on a 2 day on, 1 day off schedule, and, feel stress free, I will start interval training, where, you push the workload for measured periods of time. The overall goal is to ride with more power over sustained periods.

Last year, I didn't have a plan and just rode into exhaustion too much. It's just so easy to ride at high heart rates during windy conditions or when the macho mode kicks in.

@ Lynn
Bonking is no fun!   My wife has responded to more than one "come get me" cell call, bless her. My body tells me that whenever I ride 2 hours or more, I need to plan to hydrate and eat. It's just so easy to bonk especially on hot days. 40 miles is a dangerous distance in that it's do-able but probably not a good idea unless your everyday riding supports it. A problem I encounter with sugar based drinks is that I get the high for a short period, but, crash big time when the buzz wears off. Live and learn! The nice aspect of structured distance rides is they have stops and drink/food available.

@Ron
Did wings\beer last night. Ummmm!

[Perry]

This summer I have discovered the biking bug.  Bought a road bike because I just needed something to jump on and exercise.  Why riding to the gym 7 miin has been an obstacle for me to exercise is anyone's guess, but I have learned that I am good at doing things I like, and I like riding a bike.  I am much more consistent with my exercise now.

The biggest benefit to me so far is that it has caused me to get serious about the extra 12 -15 lbs of weight I have been wanting to loose for 12-15 years.  I live in the piedmont (rolling hills before the mountains) of NC and cranking up hills with extra weight is no fun.  I am learning to hate that jelly roll  .

Having fun with it.  My oldest son is an urban fixed gear rider and he can just crank it. So the other part of this that I like is that it helps me connect with him (21 yo) I have also notice that it does more for your core muscles than you would expect. 

Looks like all are well.  My skiing days were just 12 last year but made as much improvement as any previous season.  With 2 in college starting soon and continuing for 8 years!!!!!!!!(yikes) I will be on the budget plan as well Lynn.

[Ron]

MIKE- BONKING: it sucks but you can help prevent it by eating correctly. Mike, eating "foods" like beer and wings will do more harm than any good, the saturated fats and alchohol together are just a perfect storm in your body, if you consistently fuel your body with complex carbs and good protiens you will lower the likelyhood of blood sugar spikes and valleys. Your body doesn't know what to do with alchohol, Alchohol has only been around for a few thousand years and your body hasn't evolved to know what it is and how to process it, much like processed sugars, additives, preservatives, coloring and other crap. Alchohol has been proven to slow fat digestion and the absorption of nutrients? http://alcoholism.about.com/cs/alerts/l/blnaa22.htm ? ?so the combo of fast converting/buring sugars in the beer/alchohol plus the slowing of your bodies ability to process fat and absorb nutrients, is less than desired....?

It will aslo rob you of the extra energy when needed like when you do your intervals, so if you are willing to put the time and effort into training, why not make the pain worthwhile? for me, its too much pain to blow it on a beer and wings.? sugary drinks are not good, but drinking about 1 oz of H20 per body pound helps keep you hydrated (tendons, ligaments, mucles) and help to digest and process food more effeciently.?

I like cytomax or acellerade for distance fueling and accellagels for a quick boost that will not spike your insulin (bonking) and crash.? Of course, try to eat 5 or more times a day including a good breakfast (like oatmeal and a banana) and drink/eat a good dose of protien within 1/2hour of a strenuous workout/ride for recovery.? Myoplex is my choice with a banana or fruit for added complex carbs.

Hey Its up to you? btu you are traingin so hard, why not get all you can outof it?

[midwif]

Aah Ron,
Gotta love the.....enthusiasm of the new convert.
All gets tempered by time and life.

My stepkid(s) made me feel VERY guilty for foisting cauliflower and eggplant casseroles on them in the 80's!
I apologized to them in the 90's. 

Now my stepdaughter learned to love the above and follows a I better diet than I do. My stepson always revered the hamburger and beer.
My son has grown into an organic farmer wanna-be.
My daughter is in the place of finding out that cooking at home is MUCH cheaper than ordering/eating out. Gives me lectures now.

As far as alcohol, welllll, it has its moments. And health benefits too.

My favorite meal is a nice filet mignon, medium rare with roasted red potatoes and grilled asparagus served with a nice well balanced, rich, robus glass of red wine. YUMMM!

But you are right Ron. I should always keep some Goop or other exercise oriented  "food" in my bike bag. Lesson learned (again).

Perry,
So glad to hear you are enjoying your biking!
Nice that so many on this board are working toward better fitness, each in their own way.
Except for Gary. He only creaks his rocking chair on the porch. ( borrowed from Greg).

Did 30 miles today on my bike.

Now for some nice white wine.

Lynn