Pizza in Stovall: The Mountain Edition

I did an 88-miler on Sunday with Martin and his "irregular" crew. Ringleader Martin did a write-up. It's here. Thanks to all for a great day in the sun, and for showing me the Stovall Mountain. Look for a rerouting of the Lake Loop in the very near future. A mountain at Mile 100 is the very spice that stew has been lacking.

North Carolina back road

New Super Randonneur Jersey

Nice! Just back from a test ride. Makes me look 2 miles an hour faster. Thanks, RUSA folks and especially Jennifer.

A Trip to Little Washington (and Bath & Belhaven

A 115-mile tailwind push to the coast, followed by a gallery opening for Anthony, then a leisurely Saturday touring the local sites, including the very odd museum in Belhaven. Enjoy.

Phun Physiology: Endurance Exercise Performance — Speed or Power

Ever wonder why one endurance athlete—say, cyclist or marathoner—is faster than another, or what it might take to get faster, short of a heart and lung transplant or a new pair of genes (although we might not be able to skip the part about the pain and suffering of hard training)?

Now there is something for us academic types who are completely comfortable sitting on the sideline allegedly exercising our brains while telling other people how they can go faster by invoking pain and suffering on them.

Last year, a couple of physiologists—Joyner and Coyle—at the Mayo Clinic devised a model, which is a review of known factors, how they interact, and their ability to predict endurance performance (i.e., speed or power) in elite athletes. The authors are quick to point out there are still some important unknowns, including genetics, psychology of motivation, and aspects of neuromuscular interactions.

Thus, the model can be thought of more as a summary of current understanding, food for thought, and/or a generator of new ideas, rather than the last word on the subject. Such are models in science.

Regarding the different variables and their interaction as they relate to endurance performance, we’ve known for some time, for example, that there is more to the equation than just VO2•max , since two different athletes with the same VO2•max can possess different levels of endurance. No doubt, lactate threshold (LT) is also an important consideration in endurance performance. While many believe LT to be the most important indicator of endurance performance, this is highly contentious at best. The present model accounts for the relationship between these last two factors, or what Joyner and Coyle call “the oxygen consumption that can be sustained for a given period of time,” a concept the authors have dubbed “performance VO2.”

How other variables such as cardiac output, hemoglobin content, maximum heart rate, and the relative abundance of type I (slow twitch) muscle fibers, for example, affect endurance performance are also discussed.

The authors describe their tripartite model as follows:

VO2•max and lactate threshold interact to determine the ‘performance VO2’ which is the oxygen consumption that can be sustained for a given period of time. Efficiency interacts with the performance VO2 to establish the speed or power that can be generated at this oxygen consumption. This review focuses on what is currently known about how these factors interact, their utility as predictors of elite performance, and areas where there is relatively less information to guide current thinking.

Having been provided the various known factors governing endurance performance, an interested party can do some research to determine which ones can be improved upon and how this might be done through training.

The original article that appeared in the Journal of Physiology is located here with useful hotlinks for many of the reviewed references quoted therein.

Moonshine 100km, November 21, 2009

As part of a year-end celebration that included an evening get-together and awards ceremony, NC Randonneurs could start the day with either a 100km or 200km brevet, both leaving from and finishing at the Natty Greene Pub and Brewing Company located in downtown Greensboro, NC. Just a block from the pub stands its namesake: a tall statue of General Nathanial Greene, an important Colonial figure who figured centrally in the theme of this year’s ride (lead-in picture). Greene was known as George Washington’s “most gifted and dependable officer” after whom many places are named, including Greensboro.

By the title of my post, you can decipher which route I chose. But that still leaves some explaining. Could I have deviated, as the title might imply, a bit off course? After all, wasn’t this supposed to be the Natty Greene 100km? What’s this moonshine monkeyshine business?

Cyclists gather just before dawn for our sunrise start.

Our small splintered group managed to get out of town after a few false turns. For whatever reason, our cue sheet was in English. But the two guys “leading” our splintered group were P-B-P anciens and I think they must have still been thinking in French. They were able to save us though when, at mile 2.7, they spotted something in French: Lafayette Avenue. We were back on track! After finally reaching one of the few level portions of the scenic course—that wiggled from side to side and up and down up to Madison, NC, before returning to Greensboro another way—I was able to pull out my camera and catch a picture of Chuck riding into a slight headwind.

After crossing the Dan River Bridge at the outskirts of Madison, I turned onto Market Street, a few blocks from the control. But my direct progress was thwarted, since the street was cordoned off and a throng of people was gathering in the downtown area one block ahead. The look on my face when a passer-by informed me of the nature of the hullaballoo must have confirmed her suspicion that I was not from around there. The first clue may have been the fact that I showed up at the annual Moonshine Festival dressed in lycra with water bottles on my bike. But luckily, giddy with promise, no one was paying me any attention.

Blend in or not, I just had to gratify my curiosity and conduct some cultural research. A task made easier, since I was obliged to find my way to the control to get my card signed for ride credit! Off my bike, I threaded my way along the barricaded street past pedestrians admiring antique vehicles. Could they have been involved in bootlegging at one time or another?

The sweet aroma of home-cooked stew led me directly to the control. Though not yet ready, the cooks offered me a taste as I stood nearby admiring their work. I didn’t want to disappoint and relished their local version of Brunswick stew. Upon my inquiring what ingredients they used, one of the cooks rattled off a list of known common ingredients and then with a twinkle in his eye added: “And for taste, a little rabbit, squirrel, deer . . ."

The sweet aroma of Brunswick stew!

Inside the Dan River Coffee House (control), I ordered—surprise!—coffee. I sat sipping by the warm fire looking out the window mesmerized by the steam liberated from the cauldron that tantalized helpless passers-by.

I was awakened from my momentary reverie by the arrival of RBA Tony Goodnight and additional riders.

Diligent Tony stopping in and taking a moment to see that everyone is accounted for and doing well.

One of the riders, Bill, from Tennessee had the coolest jersey of the day, at least from my biased viewpoint as a physiology instructor. Not only, that, Bill shows us the proper way to drink coffee—in a cup and saucer!

He even has the pinkie finger thing down, or is it up?

The Republic of Anaerobia jersey replete with coat of arms and motto in Latin. I’ll get you started on the Latin lesson. Just fill in the blank. It reads, “I came, I saw, I _______ .”

Gotta get going. I almost forgot that the clock was ticking!

We spot more cool vehicles as we leave town.

Hey, let’s sneak a peek inside this jewel!

“Hey, somebody throw the ‘fresh’ ‘possum in the stew that's under Jethro's left front tire!”

Climbing out of the Dan River basin and then crossing several tributary creeks made riding on the return interesting. Sort of like visiting the Republic of Anaerobia again and again. I think I’m a naturalized citizen.

A little later, as I approached one intersection, I spotted a couple of cyclists who didn’t appear to be just taking a break. A road sign was missing.

Good old-fashioned navigating with a map! After a team meeting in survival orienteering, we were soon on our way, all the more confident we were on track. I’ve noticed the scenery is much better when you know you are on the right track!

First things first. When I arrived back at Natty Greene's . . .

I got my control card signed.

And then sat down where I wouldn’t stink up the place on the veranda outside . . .

to a post-ride bowl of hot, hot chili and a cold, cold glass of water in the shadow of General Nathanial Greene standing guard.

I’m celebrating the fact that today’s ride put me just over the 5,000 RUSA km mark, my publicly stated goal for the year.

Thanks to all my riding buddies this year and to the RBAs, Permanent owners, and ride volunteers for making it possible!

Oh, yeah, back to the question of whether or not I deviated off course. That’s what I was told by two cyclists who finished after me but who were in front of me leaving Madison. But then they said they were joking. They’d stopped for a break at a convenient store, setting up the leap frog. What are riding buddies—even newly found ones—good for if they can’t pull your leg? Interestingly, my new friend Steve said over our bowls of chili that of all the types of cycling events in which he’s been involved over the years randonneurs are the friendliest cyclists.

With that, I guess there’s nothing more to say, other than . . .

Let’s ride!

Foggy Flatland Breakdown: Tar Heel 200, Nov 15, 2009

Penned up all week, local randonneurs were squirming and wanted out to play. They got their chance this past weekend. The forecast for ride day called for a cool start with high temperatures in the low-to-mid 70s, mostly sunny skies, and negligible wind. Not bad for mid November! When the weather broke and the anticipatory ride was announced, eight riders joined the fun: Andy, Byron, Geof, Janis, John, Mary, Tom, and me. The National Weather Service and one of our local meteorologists known as the “Fish” had nailed it. I think they added the fog as an afterthought, a special treat to include an other-worldly element. It worked! Although the surrealism continued long after the fog had lifted, translating into a day of levity on the bikes. A few minutes before the 7 AM start, Janis and Andy are ready. After today’s ride, only four months separate them from their first R-12 Award, having managed to complete eight consecutive monthly Permanents since joining RUSA in April. With one more ride, Janis will have also earned a 2000km Distance Award (medal) for the year. Not bad for a rookie, having only eight months of riding in her first calendar year with RUSA!

Geof, John, and Mary. Can you tell Geof is pumped and ready to go!

So is Tom, who, with Mary (lead-in picture), have been logging considerable miles, readying for the Sebring 24 Hour race in February. The day before our ride, they’d participated in a 100-mile fast-paced club ride. Today would be another training ride. As usual, it was a pleasure riding with them today.

Group, sans Janis (inside), at the Erwin control.

Just after the Averasboro Battlefield Museum, I find myself slicing through the fog behind blogmeister Geof, snapping pictures of a surreal morning landscape that seems to have enveloped us.

Geof’s and my conversation eventually turned to potential blog titles for our upcoming ride reports. “Foggy Mountain Breakdown” fell from my lips. I knew it was lame as soon as it slipped out. It already had two strikes against it. There are no mountains in eastern North Carolina, and no one had had a breakdown. This is when I quickly added, “And I hope no one has a breakdown on today’s ride.” This was before Tom’s flat which caused him to go down just before the turn to Tar Heel. Fortunately, Tom rebounded nicely, although he had us all concerned for a while.

What can you be sure of when you’re cruising through the early morning fog as the shapes of objects continually morph before your eyes and you hear the distant wailing and muffled roar of a fast rumbling freight train?

Look closer, for example, at Mary’s lead-in picture above. Notice the antlers sprouting from her helmet? You may have to click on the picture. This may explain why Tom was overheard occasionally referring to her as “Deer.”

What about the invisible person with gloved hands guarding Andy’s bike while Andy’s getting his Permanent card signed? Spooky, huh?

And then there was the talking dog conversing with Tom that went something like this:

Dog: Hey, mister, is that your Permanent card lying there? You’re gonna need it. I’d fetch it for you, but I’m tied up at the moment.

Tom: Oh, yeah! Thanks, canine!

Dog: Don’t mention it, mister. Have a nice ride. Wish I could chase your wheel!

The sun finally appears just before we reach Stedman.

Andy celebrating the first sunshine in almost a week and Byron (in green) peals down to shorts.

Andy’s on fire, leading the paceline out of Stedman.

While under the Spanish-moss laden trees near the turn to Tar Heel, the driver of an approaching vehicle stopped to inform us that a cyclist ahead had gone down.

When we found Tom, he was in good hands. Mary, who had already reached Tar Heel and had turned back when she’d gotten wind that a rider was down, was on the scene. I could tell instantly by her demeanor that Tom was okay. Even Tom was demonstrating a “preternatural calmness” for the situation, which we’re told is a characteristic of randonneurs.

Apparently, his front tubular had developed a very slow, imperceptible leak and he was thrown attempting to make a turn.

Tom had to decide how he was going to repair the flat. If he were going to replace the tubular, it would take some time to unseat the tire, replace it with a new one, and wait for it to reseat after gluing. He decided instead to try to apply a pressurized sealant into the tire. It was hard to tell if the sealant was going into the tire, since a lot of white foam was building up outside the tire and onto the ground. We crossed our fingers while Tom then reinflated the tire with a gas cartridge. It held, and Tom continued on to the Tar Heel control. All of us were relieved that Tom was okay, his usual sense of humor fully intact.

Just after we’d crossed the Cape Fear River bridge, we met the lead group—Byron, Geof, and John—on the return to Benson, which they’d easily reach before nightfall.

We had a leisurely ride back along River Rd/Tabor Creek Church Rd. Mary, who rides considerable miles in this area, remarks that she’s never seen this stretch flooded. Great news for Permanent riders!

The weirdness continues . . . with an Elvis sighting in Erwin.

As we are putting our bikes up and readying to eat at the Subway, a train rumbles through Benson. Andy remarked that each railroad company has its own characteristic whistle sound. I did not know that!

Five of us then headed over to the adjacent Subway for a post-ride sandwich and ride recap.

I’d mentioned that I had a new toy—a headlight I’d wanted to test, a Magicshine 800 (900 lumens). Although not yet an endorsement, I was amazed at its output at medium power. My reasoning for running the light on medium was due to the fact that Ron, who alerted me to the light, had determined it had a run time of seven hours based on a test in his garage. Time will tell how sturdy it is and whether it develops water issues. I’ll keep you posted.

Oh, yeah, I almost forgot to extend my apologies to Lester Flatt and Earl Scruggs for my being inspired by but nonetheless butchering the title of their award-winning instrumental, which is worth a listen and a toe tap or two.

Several riders committed to a December Permanent. Let’s ride! Stay posted! Be safe!

Paging P.W. Herman....

The Big Adventure is finally here. I'm talking Pee Wee's Big Adventure, tonight, at the Colony in Raleigh. The ride to the theater, hosted by 1304 Bikes, leaves at 7 p.m. from the Baptist Church in Raleigh's Five Points. Don't miss out on the fun. You can find more details on 1304's Facebook page.

To quote the immortal P.W. Herman: "I know you are, but what am I?"

N.C.'s Newest Randonneurs

Riding buddies Branson and Byron have just added to their families, with sons Jack and Aubrey. Byron has a post with pictures of both. Check em out here. Congratulations to both.

250 Miles on a Rent-a-Bike

The stars aligned to make last weekend's 400K happen. I had a free plane ticket burning a hole in my pocket, I needed a 400K to complete an SR series, and the only one left on RUSA's schedule was down in Texas. DanD, the RBA for the legendary Lone Star Randonneurs, offered a spare bedroom and picked up a rental bike for me. The bike cost $42 for the weekend, and a fine bike it was. The airline would have charged me $200 to fly my bike round trip. I ain't no mathematician but... Pam loaned me a Schmidt wheel, I slapped on lights, a seat, pedals and a couple bags, and away we went.



The weather set up perfectly. We'd be heading into a south wind for the first 100 miles, then turn for a push home as the temperatures climbed to about 80. When you're in the middle of a mild fall like we're having here in N.C., it's hard to wrap your head around near summertime temperatures. I packed so much wool I could have dressed a sheep, right down to the boxer shorts. In the end, I carried arm warmers, leg warmers and a vest.

Eight of us headed out at 7 a.m., including DanD, Mark, Val, Gary, Sharon, Gary2 and Sandy. Dan pointed out the new gas wells going in the ground and the tall fence of a wild animal refuge before we plunged deep into ranch country. Check out these gates....





We took a couple busy roads on the way south, mostly using the shoulder, but came home on exceedingly pleasant farm roads and side roads. There was lots of side-by-side riding.







The LSR riders describe the course as one of their hillier routes. We see more rollers here in the North Carolina Piedmont, but that's not to say the Texas route wasn't challenging. A century of headwinds makes for a long day on the bikes, and rough chip-seal roads knocked a good two miles an hour off our average speed.

Down near Glen Rose we went by the place with the dinosaur tracks, right up the road from the Creation Evidence Museum . You know, the place where the human tracks were found next to the dinosaur ones, or "the original artifacts that devastate evolutionary theory." Got it, but here's a tip. When talking about the scientific evidence of creation, you should probably avoid statements like the "tremendous pyramid of evidence," as everyone knows aliens built those.

You know you're in Texas when you pass this place....



The air for much of the trip was heavy with the smell of dead skunk since every one of em in a four county area had been lured onto the highway the night before, only to meet their untimely demise. They were joined by a couple armadillo and raccoons.

The hallmark of any LSR event is a great deal of call-and-response banter, a road show version of Laugh-In. If "Sock Monkey" Val is along for the ride, you'd best be ready to dish it out as well as take it -- and his favorite target was Dan.


Here's a typical exchange:

Val: Hey Dan!

Dan: What?

Val: You know the secret to going downhill fast?

Dan: No, Val, what?

Val: A fat ass and good hubs. You should look into getting some new hubs.

If you fall in with the LSR crew, chances are good that you're going to find yourself in elite company. These guys are working on four, five, six SRs for the season. They have more hardware hanging on their walls than Ace. I'm not naming names, but down here they call 10,000K an off-season. In some years, LSR riders have completed double that distance. Brenda and Mark are both veterans of RAAM. Yeah, I was in with the big dogs, all right. I took a couple ceremonial turns on the front, but mostly I just sat in and hung on when the Texas crew began to dig in the spurs. This was a business trip -- these guys ride a lot of miles and they know how to get 'er done.

The final control was the 24-hour Whataburger, which dished out vanilla malts when we dragged in at 12:44 a.m.

Thanks to all for a great day on the bikes, and to Pam and Dan for their gracious hospitality.

Tweed, It's the New Lycra

Yes, it all comes round, doesn't it? Yo Adrian sent the link to this tweedy site. I guess it's old bike week at the Park. Personally, I prefer this Tweedy.

Music to Pose in Front of the Eiffel Tower to...

She's Bad - Nathaniel Mayer

There's six degrees of separation to cycling, but it would take a while to explain...