Bike-commute day 71—to home

Friday, 19 August 2011

I decided to buy a lottery ticket at the Shell station that's adjacent to the bikeway on Woodman, and as I left the convenience store, I decided that I would add a few miles to my commute instead of going to the gym. So at the trestle checkpoint, I turned east toward Beavercreek. Was it Matt who described with such pride and astonishment the tribute installation of rusting girders from the World Trade Center? That will be my turnaround point,  maybe five miles out.

The slight but continuous climb to the gazebo at I-675 is matched by a gradual but continuous descent to the Beavercreek Station. What exertion I made on the first half was matched by exhiliarting ease on the second. Similarly, after the turnaround and quick appreciation of the massive verticals of the deep red beams rising above the bikeway, the way back had its canonic structure and a finish with easy speed.

The finish, back on my typical commute route, was strong also.

Ride conditions
Temperature: 84 to 90°F at 17:55
Precipitation: none
Winds: 5 to 10 mph, variable from the west
Clothing: Skinsuit, ankle socks, open-finger gloves
Bike: Lotus Legend fixed gear
Time: 01:12:55 for 20.55 miles
Heart rate: 124 bpm HRave, 138 bpm HRmax
Bikeway users: 35 cyclists, 24 pedestrians, 2 dogs
Playback of the ride

Bike-commute day 69—to home

Wednesday, 17 August 2011

I had hoped to go to the gym on my way home tonight, but I left work too late (leaving my desk at 17:30 and the locker room around 17:45). Perhaps just as well, since Chuck wants me to help him prepare for his trip to the GNI gathering, for which he's leaving tomorrow morning. And to give me time to prepare a nice going-away meal for us. I think there are skinned chicken breasts thawed in the refrigerator and a package of pad thai noodles and sauce in the pantry. I'll garnish it with Italian flat-leaf parsley instead of cilantro, roasted whole peanuts, and the half-lemon still in the fridge.

I took the route that last year was my usual commute, which takes a different route from the river bikeway to my home. At my last checkpoint, I headed up the zig-zag and to the Riverside Drive bridge, then around the Veterans' Memorial Park and down to the bikeway on the right bank of the Great Miami River. I followed the river to cross Wolf Creek and then took the bikeway west from there to the gravel-grass ramp to Broadway Avenue. I took an alley and a block of ---- to reach Broadway and then crossed the Broadway Avenue bridge. I turned left on Riverview, and then right on --- to Superior Avenue. From that point, I joined what has been my typical route this past year up Bryn Mawr and to my home.

The bikeway on the right bank still suffers from inattention. A few patches of sand and gravel, a couple instances of glass debris, and the still-lousy shape of the grass-gravel ramp up to Broadway make this a problematic route for my Lotus and its skinny tires. It will be better to take this route on my Trek hybrid bike, since its tires are more impervious to the stones and litter.

Ride conditions
Temperature: 84 to 91°F at 17:05
Precipitation: none
Winds: 5 to 10 mph from the south, variable
Clothing: Skinsuit, ankle socks, open-finger gloves
Bike: Lotus Legend fixed gear
Time: 00:44:37 for 12.90 miles
Heart rate: 128 bpm HRave, 145 bpm HRmax
Bikeway users: 16 cyclists, 12 pedestrians, 4 dogs
Playback of the ride

Bike-commute day 58—to gym and home

Monday, 25 July 2011.

Iron Horse Trail, Haverfield Canoy (horizontal, left)
to Spaulding Road (vertical, right).

Unexpected winds pushed back at me as soon as I left the parking lot, and it took unusual effort to get to the bikeway that parallels Haverfield Road (the marked crossing of Spaulding Road between American Sales Inc. and G.W. Smith and Sons). Once I had reached the shelter of the canopy and residences, the wind had less noticeable effect. Nevertheless, my ride to the gym and home was one of much lower intensity.

Housekeeping
Glass over half the bikeway 0.1 mile south of Linden.  The fallen tree from this morning's ride had been cut and cleared away.


Ride conditions
Temperature: 87 to 97°F at 17:05
Precipitation: none
Winds: calm to 10 mph variable from the north and west
Clothing: Skinsuit, ankle socks, open-finger gloves.
Bike: Lotus Legend fixed gear
Time: 00:59:58 for 15.76 miles
Heart rate: 117 bpm HRave, 138 bpm HRmax
Bikeway users: 21 cyclists, 14 pedestrians, 2 dogs, 4 unattended bicycles at the creek across from Multi-Service plant
Playback of the ride.

Bike-commute day 57—to work

Friday, 22 July 2011.

The heat was welling up early this morning, and during the ride I sipped more than half my bottle of water before arriving at work. Usually I don't drink at all on the morning ride, so now I have a new indicator of ride conditions. 


Ride conditions
Temperature: 78 to 84°F at 07:15, 86 to 88°F at 08:55
Precipitation: none, humidity 94%
Winds: calm to 5 mph from the south and west
Clothing: Skinsuit, ankle socks, open-finger gloves.
Bike: Lotus Legend fixed gear
Time: 00:41:27 for 11.88 miles
Heart rate: 127 bpm HRave, 144 bpm HRmax
Bikeway users: 2 cyclists, 5 pedestrians, 2 dogs
Playback of the ride.

Bike-commute day 55—to work

Wednesday, 20 July 2011.

I took a couple days off, using Monday as a rest day and Tuesday's morning thunder shower as another reason not to ride to work. I used the auto commute to fill my gas tank for the month, replenish my stock of canned water and juices, and to bring fresh clothes to my locker. Ready for another stint of bike-commuting.

One of the first things I noticed once I got to the bikeway was the repaved culvert crossing under the Main Street Bridge. Where nearly the full width of path had had a 3-inch-deep hole ever since the Spring floods, the bikeway now has a smooth transition over the sluice from underneath Main Street into the river. The new asphalt is smoothly graded and the tar seams are full without a noticeable hump to them. I hope the workers get a nice review passed to them.

I took a relatively easy pace this morning, not only because of the two rest days but also in deference to the heat index (over 100°F). I plan on braving the heat today and through Friday, for which the heat index is forecast to remain over 100°F.  

Ride conditions
Temperature: 75 to 79°F at 07:00, 84 to 87°F at 10:00
Precipitation: none (Humidity 100%)
Winds: calm to 5 mph from the west-southwest
Clothing: Skinsuit, ankle socks, open-finger gloves.
Bike: Lotus Legend fixed gear
Time: 00:41:55 for 11.91 miles
Heart rate: 128 bpm HRave, 142 bpm HRmax
Bikeway users: 2 cyclists, 5 pedestrians, 1 dog
Playback of the ride.

Bike-commute day 52—to gym and home

Wednesday, 13 July 2011.

I noticed a relatively low energy level early on in today's ride, even before I stopped by the Shell station to replenish my lotto tickets. (C'mon, didja really think I needed to buy gasoline?)

The bikeway was still littered with debris from the rain-wind storm of Monday evening, so the lower energy gave me opportunity to use more care in avoiding the larger twigs and small branch pieces that remained. In the outer Belmont area, trees were still in the streets and power lines still down, making a small detour necessary again today. Shirtless workers hauled fallen branches to their treelawns, and two tree trimming trucks were busy making wood mulch.

My weight training consisted of three sets on each of four abdominal machines. I rationalized myself out of doing the leg lifts in the Roman chair, since I was "so far out of shape for my core work."

Back on the road, I seemed to gain some energy, though I knew my pace was below my average.

Ride conditions
Temperature: 82 to 87°F at 16:45
Precipitation: none
Winds: 5 to 10 mph from the north
Clothing: Skinsuit, ankle socks, open-finger gloves.
Bike: Lotus Legend fixed gear
Time:  01:01:20 for 16.09 miles
Heart rate: 119 bpm HRave, 141 bpm HRmax
Bikeway users: 15 cyclists, 12 pedestrians, 1 dog
Here is a playback of the ride.

Bike-commute day 50—to home

Monday, 11 July 2011.

Woah! I finally got a reminder of what real work is on the bike. Just after negotiating the drop, curve, and rise underneath the Findlay Avenue Bridge, a cyclist in a blue kit—and with shaved legs—whirred past me. I said, "Mind if I hop on?" and jumped into his slipstream.

For a few moments.

He continued on, knowing that I had pulled in behind him, and his tempo increased just a bit. For a moment, I was with him: 25 mph and 108 rpm.

Then he feinted to the right as we whipped around a decaying bridge abutment, and I caught the wind. My strenght failed, and I dropped back as he rode on.

I stayed near him, but never caught the slipstream again, and managed a salute to him as he turned and climbed the ramp to the Green Bridge, still ahead of me by 100 yards. I'll keep looking for him again, hoping that the next time I'll be up to riding with the Young Turk for more than just a minute.

Ride conditions
Temperature: 87 to 94°F at 18:35
Precipitation: none
Winds: calm
Clothing: Skinsuit, ankle socks, open-finger gloves.
Bike: Lotus Legend fixed gear
Time:  00:42:50 for 12.04 miles
Heart rate: 125 bpm HRave, 153 bpm HRmax
Bikeway users: 12 cyclists, 10 pedestrians, 2 dogs
Here is a playback of the ride.

Bike-commute day 47—to Courteous Mass and home

Friday, 1 July 2011.

CM had only 10 participants. We took a course along Wayne Avenue up to Esther Price's store, and then right to Woodland Cemetery. After a short rest outside the gate, we took our own routes and speeds up to one of the highest points in Dayton. One of us (guess who) descended to a mid-point, climbed a second time, and then repeated for a third ascent.

An ossuary was recently constructed at this high point of the cemetery, and all the CM riders enjoyed the overlook of downtown, some two miles to the north. We descended along another set of roads to the main entrance, and turned north on Brown Street to make our return to Fifth-Third Field.

Ride conditions
Temperature: 85 to 94°F at 16:35
Precipitation: none
Winds: calm
Clothing: Skinsuit, ankle socks, open-finger gloves.
Bike: Lotus Legend fixed gear
Time:  01:13:48 for 17.67 miles
Heart rate: 128 bpm HRave, 163 bpm HRmax
Bikeway users: 13 cyclists, 6 pedestrians
Here is a playback of the ride.

Bike-commute day 46—to gym and home

Thursday, 28 June 2011.

Finally, a day that allowed a visit to the gym for a quick workout. Then on the way home, a nice time to plan the meal: a small serving of leftover lasagna, a cob of corn each (with chipotle and butter), and a salad of cantaloupe, orange, and avocado.

Ride conditions
Temperature: 86 to 89°F at 16:35
Precipitation: none
Winds: calm
Clothing: Skinsuit, ankle socks, open-finger gloves.
Bike: Lotus Legend fixed gear
Time:  00:57:44 for 15.84 miles
Heart rate: 129 bpm HRave, 147 bpm HRmax
Bikeway users: 28 cyclists, 13 pedestrians, 2 dogs
Here is a playback of the ride.

Bike-commute day 45—to home

Wednesday, 29 June 2011.

Biking home and thinking of what to prepare for dinner. Known immediately: broiled Salmon with a Worchestershire glaze. Inspired by the business near the bikeway: broiled Goi cuon from Linh's Vietnamese Restaurant. With a short jaunt to their location, I resumed the commute with four rolls packed into the backpack.

Ride conditions
Temperature: 81 to 94°F at 16:55
Precipitation: none
Winds: calm to 5 mph from northerly
Clothing: Skinsuit, ankle socks, open-finger gloves.
Bike: Lotus Legend fixed gear
Time:  00:43:06 for 12.05 miles
Heart rate: 126 bpm HRave, 140 bpm HRmax
Bikeway users: 13 cyclists, 20 pedestrians
Here is a playback of the ride.

Bike-commute day 41—to work

Tuesday, 21 June 2011.

Today Chuck had a colonoscopy, so I drove him to the treatment center, had breakfast with him at Hasty-Tasty Pancake House, took him back home, and then biked to work. The ride was good, but taxing at a record temperature for today. I've been a bit lethargic at work. I hope a large drink of water and juice will perk me up, prepare me for the return ride this evening.

Hydration —or rather, the lack of hydration—is a strange phenomenon. Dehydration can sneak up and leave you unaware that it is the cause of a loss of power. But you can force yourself past it, or take a sip that is enough to let you continue the exertion without quite replenishing the body's fluid needs. You can go a long period with just coaxing the body a bit more, and then just a touch more than that, pushing the dehydrated condition further and further beyond the edge. Then finally, suddenly the body responds adamantly that it can perform no more: full exhaustion, clammy flesh, lack of sweat production, and a gradual onset of real sickness that includes restlessness, overheating, vomiting, diarrhea, and headache. This is nothing to toy with. It can result in heat stroke and death. And if you start force-drinking fluids early enough, you can prevent death, though you may feel like dying.

A provider of a regular training email, Chris Carmichael, has this information about hydration.

Ride conditions
Temperature: 86 to 91°F at 13:05, 88 to 94°F at 15:05
Precipitation: none
Winds: 5 to 10 mph from the south-southwest
Clothing: Skinsuit, ankle socks, open-finger gloves.
Bike: Lotus Legend fixed gear
Time:  00:41:48 for 11.98 miles
Heart rate: 141 HRave, 154 HRmax
Bikeway users: 11 cyclists, 7 pedestrians
Here is a playback of the ride.

Bike-commute day 35—to gym and home

Thursday, 9 June 2011.

Ride conditions
Temperature: 85 to 91°F at 17:10
Precipitation: none
Winds: calm to 5 mph variable
Clothing: Skinsuit; ankle socks. Open-finger gloves.
Bike: Trek 850
Time: 01:00:16 for 15.67 miles
Heart rate: 126 bpm average, 139 bpm maximum
Bikeway users: 25 cyclists, 13 pedestrians, 1 dog
Here is a playback of the ride.

Bike-commute day 34—to Courteous Mass and home

I rode hard and fast to make it to Courteous Mass a few minutes before the scheduled start time, and I arrived by 17:20.

About 20 cyclists took part in a ride from Fifth/Third Field to the Second Street Market, then past the Cannery and south on Wayne Avenue (waved hello to Janelle at Press) to Fifth Street and through the Oregon District. We followed Fifth Street past the Neon Movies to Wilkinson Street, went north to Monument, and crossed the Monument Avenue Bridge. Then a block north to Belmonte Park North between the Dayton Art Institute and the Masonic Temple. From there, we took Belmonte Park East to Grand Avenue, turned left to Belmonte Park North and north to Five Oaks Avenue. Then we went east to Forest, north past Corpus Christi Church to Helena, and east to cross the Great Miami River and turn south on River Bend Road. Then we joined the bikeway, crossed the Green Bridge, took the underpass below Patterson Boulevard, and ended at the Bicycle Hub. (about 8.5 miles in 45 minutes)

Ride conditions
Temperature: 81 to 88°F at 16:30
Precipitation: none
Winds: calm to 5 mph variable
Clothing: Skinsuit; ankle socks. Open-finger gloves.
Bike: Lotus Legend fixed-gear
Time: 01:18:10 for 17.59 miles
Heart rate: 116 bpm average, 145 bpm maximum
Bikeway users: 22 cyclists, 7 pedestrians, 1 dog
Here is a playback of the ride.

Bike-commute day 32—to work

With another warm day in Dayton—finally Summer may be here, and with the long biking day yesterday, I'm treating today as a recovery day. My aim during the commute in was to keep my HR around 120 bpm, which I suppose is 75% of my maximum. (More on this after the break.) Even with the relaxed pace, my time was only a couple minutes longer than my best time this year.

I heard a bit of Der Hirt auf dem Felsen on WDPR last evening, and as I passed under the Findaly Avenue bridge, the song came to me again, and I whistled parts that I remembered from my favorite performance by Elly Ameling (soprano), Hans Deinzer (clarinet), and Jörg Demus (piano). The quiet, plaintive melody expresses by paradox the exuberant, joyful experience of commuting on such a bright Summer day.

Whenever I stand on the highest rocks, gaze down into the deepest valley, and sing and sing, distantly from the dark vale rebounds back to me the echo, the echo of the cliffs. The further my voice reaches, the clearer it returns to me from below. From below. My love lives so far from me and I thus ache for him, across the distance.

I'm consumed by a deep grief, joy has left me, hope has left the Earth, and I am here lonesome. I am here, so lonesome. So longingly the song rang in the forest, so longingly it rang through the night, it draws the hears to the heavens with wonderful power.

 It is a sublime joy that closes the work, in which the voice, clarinet, and piano interplay motive after motive.

Spring wants to come, my joy the Spring, and now I'm making myself ready for wandering. The further my voice reaches, the clearer it returns to me from below.

Ride conditions
Temperature: 70 to 75°F at 07:05, 83 to 87°F at 09:55
Precipitation: none
Winds: calm to 5 mph from the southwest
Clothing: Skinsuit, ankle socks, open-finger gloves.
Bike: Lotus Legend fixed gear
Time: 00:47:20 for 11.98 miles
Heart rate: 112 bpm average, 130 bpm maximum
Bikeway users: 4 cyclists, 8 pedestrians
Here is a playback of the ride.

More discussion about HRmax and HRrecovery...

A day of two bike rides

This was a busy day for cycling, that I had enough time for using the bike for transportation for two purposes. I first got on the road to go to the gym for a quick upper body workout.

Distance: 20.97 mi
Time:  01:28:43
HRave: 127
HRmax: 150

During breakfast, I had cooked pasta, mixed it with fines herbs, pepper, olive oil, and a hard bleu cheese, and then refrigerated the food. During the hour after returning from the gym, I broiled a large cut of salmon in a drizzle of balsamic vinegar. While this was cooking, I cleaned and drained a mix of kales and radicchio, chopped a fennel stalk, and squeezed a fresh lemon onto this as I added it to the cold pasta. When the salmon was done and cooled a bit, I cut it into thin slices, bagged them in their cooking juices, and packed up everything in my backpack.

The north bikeway goes to Taylorsville Reserve, and the Dayton Gay Volleyball Gang have a holiday potluck picnic and volleyball day in one of the Taylorsville shelters. It is nearly adjacent to the bikeway, though you have to trek through a prairie area to get to the shelter. I arrived with about 45 minutes of biking, and assembled the pasta salad before I changed from my skinsuit.

By 4 p.m., I was changed and repacked again, ready for the ride home.

Distance : 26.65 mi
Time: 01:55:01
HRave: 124
HRmax: 153

Bike-commute day 25—to gym and home

Friday.
Busy.
Gotta get home in time to eat a quick meal, feed Howard, shower, and make it to the performance of Bernstein's Mass that is a joint performance of the Dayton Philharmonic and the WSU Theatre Arts deparment. Then afterward, stop at Press to see Kevin Tunstall's newest pottery.

Ride conditions
Temperature: 83 to 93°F at 16:25
Precipitation: none
Winds: calm to 5 from the southwest
Clothing: skinsuit; ankle socks. Open-finger gloves.
Bike: Trek 850
Time: 00:57:17 for 16.55 miles
Heart rate:124 bpm average, 136 bpm maximum
Bikeway users: 4 cyclists, 3 pedestrians, 1 dog
Here is a playback of the ride. 9th Garmin day.