I’m back from my last Mountain Century of the season, Bridge to Bridge.  Sorry for the delay on the post, but I took a day off from work and I had to conjure up the energy to spend more time on the computer.  Don’t get me wrong, I dig reading your blogs and sharing with you guys… I was just enjoying a break. 

So, my last ride was beautiful, enjoyable and gratifying.  It just wasn’t as fast as I would have liked to ride.  The weather was great.  It started off cold in the upper 40’s and climbed to near 65 degrees and sunny.  I felt good… I drank plenty of fluids… I ate plenty of food… I just ran out of gas toward the end.  I didn’t feel like I bonked… I was just tired and didn’t have a lot of push left starting at about 91 miles. The ride totaled 106 miles.  The ride has about a 12 mile climb that starts around mile 64 and it really gets my lower back.  By the time I climbed the Blue Ridge Parkway…  my lower back was pretty tight.  The same thing happened last year.  I’ve climbed plenty of mountains before but this one road gets me.  I’m wondering if I need to do some more lower back strengthening exercises or something.   Still,  it really was a fun ride.  In fact, I was singing out loud as I descended a section of the Blue Ridge Parkway at about 42 mph.  It was really special because my family was there cheering!  My mom and dad were on the Parkway and then at the finish line along with my sister and her family.  My wife and 5 year old son and my father-in-law stopped at many points on the route and cheered me on.  They really kept me going.  My son had a cow bell and he jumped up and down yelling Allez… Allez! 

It’s the best motivation ever!   You can see my time in the picture to the right… I was hoping to finish around 6:30:00… oh well.  By the way, I have more pictures I just haven’t downloaded them from the camera and thankfully a friend of a friend got these shots at the finish and emailed them to me.  Thanks so much!

So, this ride wraps up three GREAT mountain centuries this season and two road centuries as part of 24 Hours of Booty.  Those are the organized rides I pedaled.  Unfortunately, I did not log all my training miles.  I guess I should do that next year.  I’ll be interested in seeing just how much I pedal.  Now, I will not feel pressured to get in a certain amount of miles or time in the saddle. I’m looking forward to enjoying my bike and my time on the road… whatever that may be.  Cheers!     

This Sunday, I’m pedaling in the Bridge to Bridge Mountain Century. 
It starts in Lenoir and has always ended at the top of Grandfather Mountain.  But because of construction at the top of the mountain (right)… it will end just before that final climb.  It takes away what’s been a grand finish for 19 years… with a killer pitch (below) and switchbacks.  Oh well… there’s still 10,600 feet of climbing. 
I’m ready for the ride… and I look forward to the rest after.  I know we’ve all been in that boat.  We say we’re going to take some time off the bike but how long can we go.  I don’t care if it gets cold, I’ll still ride.  I just think it’s the mentality of cyclists not wanting to lose the form we worked so hard to achieve.  I’m not saying I would hang the bike up for hibernation and crappy eating… I’m just saying backing off the current discipline isn’t going to be easy. 
You know what I mean, right?      

Sunday’s ride was needed time in the saddle!  I went out with a couple of NC State’s Cycling Team members, Will and Hannah.  My usual riding buddy, another NC State Cycling Team member, was unable to join us because he was suffering with a pretty nasty cold (hope you’re feeling better Brian).  Will and Hannah were planning for a long ride and pedaled about 15 miles to meet me.  We knew we were headed out around Jordan Lake… but I offered up a new route for them called the Lystra Loop.  It circles another part of the lake but includes some pretty good climbs.  Add the extra miles to get there and the stiff head wind… and I thought these guys would never come out to ride with me again.  

At one point, they asked was our turn coming up?  I said no… were going over there… “see those hills above the water tower on the other side of the lake.”  They thought I was kidding…  which I do a lot.  This time I wasn’t kidding.   The rolling climbs were good training.  But I still felt kind of bad hoping they were OK with the route choice. So I got on the front and pulled for a few miles on a hilly road with a rough head wind.  At one point, we had to ride in an echelon as the wind shifted at an angle.  My old legs :) held up and it was a great workout for me and my upcoming mountain century.    In the end… it was 60 miles for me and probably a little over 75 for Will and Hannah.  Funny thing is… those two are pretty strong and they were probably just letting the old man feel  like he was really helping out. :)  Look forward to our next ride…  Thanks again Will and Hannah!     

Now for a tasty snack (dessert) (breakfast)… whatever you want to call it. 
I promised Sprocketboy I would get this recipe to him and it’s about time.  On that recent cycling adventure to West Virginia where I was introduced to the new high-carb recovery beverage I talked about in my previous post, I took along a large batch of quite delicious Oatmeal Cinnamon Chips & Chocolate Chips Cookies. My wife knows they are one of my favorites and I’m glad everyone really enjoyed them.  Sprocketboy told me he ate them for the energy he needed to make the 13 hour drive north back into Canada.  So Sprocketboy, I finally deliver on the recipe.  Everyone Enjoy!!!

Oatmeal Cinnamon Chips

& Chocolate Chips Cookies

Ingredients:

• 1 cup (2 sticks) butter or margarine, softened
• 1 cup packed light brown sugar  (you must use light brown sugar)
• 1/3 cup granulated sugar
• 2 eggs
• 1-1/2 teaspoons vanilla extract
• 1-1/2 cups all-purpose flour
• 1 teaspoon baking soda
• 2-1/2 cups quick-cooking oats
• 1/2 of a 10-oz. pkg. HERSHEY’S Cinnamon Chips and 1/2 of a 10 oz. pkg. of HERSHEY’s Chocolate Chips
• 3/4 cup raisins
• (you can add nuts if you’d like)

Directions:
1. Heat oven to 350°F.

2. Beat butter, brown sugar and granulated sugar in bowl until creamy. Add eggs and vanilla; beat well. Combine flour and baking soda; add to butter mixture, beating well. Stir in oats, cinnamon chips and raisins (batter will be stiff). Drop by heaping teaspoons unto ungreased cookie sheet.

3. Bake 10 to 12 minutes on until lightly browned. Cool 1 minute; remove from cookie sheet to wire rack. About 4 dozen.

TASTY BAR VARIATION: Spread batter into lightly greased 13×9x2-inch baking pan. Bake at 350°F. for 25 to 30 minutes or until golden brown. Cool; cut into bars. About 3 dozen bars.

At a recent cycling event, a good friend (”good” especially because of his delivery efforts spanned hundreds of miles) introduced me to a new variety when it comes to post-ride recovery beverages. Many months ago, I wrote about my favorite post-ride recovery drink, chocolate milk, and its physiological benefits.

But this post involves another selection in the realm of post-ride recovery beverages. I’m referring specifically to high-carbohydrate malt-based recovery beverages. My cycling friend reminds me, according to scientists, they are “re-hydrating and isotonic” (an isotonic beverage may be drunk to replace the fluid and minerals which the body uses during physical activity).

So enough of all that! Here is the newest selection. It’s called Ephemere, but the memory of this tasty beverage contradicts the definition of its label. One savory sip after a hundred miles in the saddle and you will soon realize the granny smith apple can be used in much more than just a good pie. Unibroue, based in Canada, is the creator of this seasonal selection.

The good news is, it can be found in the lower 48. I ventured into Whole Foods and much to my surprise there it was on the shelf. I was faster than Tom Boonen on the shelf to shopping cart transfer. But wait… more good news. As my exhilaration tapered and I once again began to focus on the shelf of post-ride recovery beverages, I realized there were other selections from the previously revealed Unibroue. Imagine my excitement, when I saw three maybe even four more choices. After calling my wife, who also enjoys a good post-ride recovery beverage, we decided on Chambly Noire, a black ale. So, I conclude by offering another THANK YOU to Sprocketboy for sharing his post-ride, malt-based recovery beverage knowledge and suggestions.
I hope you too may find these selections near your home if you’re interested in giving them a try. I certainly look forward to more… in moderation of course. Cheers!

I have some more pictures now.  Thanks to the others who had their cameras ready to go.  Thanks Jeff and Kim!  You’ll see the house we rented in the Cass Scenic Railroad State Park.  You’ll see the large bag of oatmeal on the kitchen table!  THANKS Leslie.  You’ll also see the great bread, cheese and sausage we enjoyed post ride (maybe a high carb recovery beverage as well).  Thanks Leslie and Ralph!  Oh, there are some cycling pictures too.

This weekend I’ll be in Snowshoe, West Virginia for the Cheat Mountain Challenge. It will be my first time at this event thanks to Leslie at Travels With a Tin Donkey. He suggested the ride as it’s not too far for me to drive. Heck… he’s driving all the way down from Ottawa for it. I look forward to meeting Leslie and his riding buddies. I just hope to keep up with them. For those of you who read Sprocketboy’s blog and/or Will’s blog at Cycling Challenge… you’ll know Leslie, Will and others just finished up the Tour d’Enfer. Yes, the “Tour from Hell”… climbing some of the most famous Cols in France. How do you think they’ll do in the small mountains off West Virginia? Well, I’m going to call them the Climbing Monsters. So here’s what we face… 105 miles with 10,000 plus feet of climbing. Click on the profile chart below for the details:

Should be lots of fun! There will be a full post-ride report and pictures… unless they’re influenced by a high carb post-ride recovery drink.

This year’s Blood, Sweat & Gears had its ups and downs for me and I’m not talking about the mountains.  The conditions: 80 degrees, no rain (go figure) and winds 10-20 mph.  But don’t get me wrong… the UPS certainly outweighed the downs.  I’m very happy with my ride and, as always, I had a blast. 
It was the 10th Anniversary for the event and the crowd was huge. 

Here’s a shot of the people in front of us… the start line is way up by that blue tent.  And here’s a shot of the cyclists behind us… can’t see the back of the line. 

The organizers say it was the largest crowd ever.  The century was sold out at 750 entries and I believe the 50 miler had close to 500 cyclists.  Here’s a shot of me with buddies Brian and Will, they both ride for the NC State Cycling Team.  That means I saw them for the first two, maybe three miles of the ride and then they were off… too strong for me!

My time was a bit slower this year at 6 hrs 44 mins but my success came with the climbing.  Last year, I had to come to a stop or risk falling over sideways while trying to climb Snake Mountain.  This is the point where the gradient hits 20%. 

This year, I made the climb!  Notice my joy in this picture I took just after the crest:

In my effort to make the climb, I pedaled past so many people walking their bikes or weaving back and forth across the road.  The weavers were trying to make it up foot by foot while doing their best not to fall over.  One guy had stopped and was standing next to his bike with his head down on his handlebars.  He was even swaying back and forth.  I could relate to their pain but at the same time I was doing my best to focus on the road in front of me and to keep the rhythm of turning my pedals over.  Halfway up Snake, my quads started seizing up but I was NOT going to stop.  I kept pushing through.   That was about mile 65, I think.  As I descended, I ate a peanut butter and jelly sandwich and then my hamstring  locked up on some rolling hills at mile 70.  I stopped, stretched, massaged and was back pedaling a few minutes later.  I could tell the Powerade being served on the course just wasn’t cutting it… not near enough electrolytes to replace what I was losing.  Fortunately, another cyclist who I deemed GREAT gave me four electrolyte pills at the 83 mile mark aid station.  I took off and a mile later my other hamstring locked up.  I stopped, stretched, massaged and was off again for the next climb… George’s Gap (8-9% average gradient).  Thankfully, that was it for the cramping.  I felt a lot better in the final 19 miles.  I even had enough to push it up to about 22mph the last mile and a half to the finish. 
Here’s to next year!     

Man… did I drink a lot of fluids on the bike yesterday.  I could have used more because after 60 miles I still didn’t feel the overwhelming urge to take a “natural break”.    I drank a total of 168 ounces…  that’s a combination of Gatorade and Water.  I’m not exaggerating… we truly are in a heat wave.  When I wiped my forehead it burned from the salt scraping across my skin.  But if I didn’t catch it in time… it would hit my eyes and then more burn.  There was a bit of a breeze but unfortunately it felt like a convection oven. All of a sudden, we’re in 90+ degree temperatures.
 It was 94 yesterday on my ride but factoring in the humidity it felt like  the upper 90’s.  Today, there’s a forecast high of 97 with a heat index or “feel like” temp of close to 105.  I think it was harder on me because I just haven’t ridden in temps this hot yet this season.  Even on my vacation in Florida last week, it was in the low to mid 80’s with low humidity.  I’ll take that again.  Funny, it seemed like yesterday when I was cursing the arm warmers… leg warmers… base layer… full finger gloves and booties.  Now, my cycling tan lines are looking like I’ve ridden a Grand Tour (sorry no picture).  I know sunny and 78 degrees would be an ideal day for most cyclists… but I’m wondering what are your favorite conditions.  What’s your take on the temperature when on the bike?  

So we’ve talked about what our favorite food is on the bike.  But… Is there something to be said for the organic ingredients in Clif products (like organic brown rice syrup instead of corn syrup)?

I thought this would be a good question for Dr. Chris Eschbach, Director of The Human Performance Lab at Meredith College.  Here’s the doc’s advice:     My favorite is gels for sure.  I like the “pure” carbohydrate source.  Pure, meaning I know there are no fats, fiber, or protein (for the most part) to slow gastric emptying.  The key to fueling on the bike is to get the fuel (carbohydrate) to the muscle and I do not want anything to slow that process down.  As for the organic stuff, I would put it into the same category as the difference between pure glucose or maltodextrin.  Generally, but not always, the organic stuff will have a little slower time in the processing much like maltodextrin.  The best would be a combination of the simple (glucose) and more complex (maltodextrin) because that combo would provide both “fast acting” and slightly slower delivery of carbohydrates.  
The biggest concern should be what seems to sit best with your digestive system. What ever works for you is best.  Again, I will say that my suggestion for events or training sessions that are greater than 1.5 hours to use 240 Calories per hour in combination with between .75 to 1 liter of water.  If individually, you can handle more,  that is great… but the more calories you add the greater the chance of gastric upset.