Alaska

Earlier this year, the Air Force reassigned my daughter to Joint Base Elmendorf Richardson. She reported for duty early in January. She planned to bring her dog, but at the last minute, was told by the airline that they could not take her dog because it was too cold in Alaska.

So, she sent her dog to me in Virginia. Ironically, it was colder that day in Northern Virginia than in Anchorage. We selected a time frame during which it would be neither too hot in Virginia nor too cold in Alaska for the dog to travel. I delivered the dog, visited my daughter, then took a cruise.

Of course I was jet lagged that first morning in Alaska. I went for a walk in my daughter’s neighborhood and saw some moose.

Moose with calves

During the week in Anchorage:

• We hiked.

  

  Anchorage from Flattop Mountain

• Tried to see Denali on a partly cloudy day. By the time we got there, it was overcast.
• Visited some parks in Anchorage.

  

  Moose in Earthquake Park

  
  
• Saw lots of moose.

My daughter drove us to the cruise port in Whittier, where my wife and I boarded the Royal Princess. This was our second Alaska cruise, having previously cruised from Vancouver to Whittier on the Pacific Princess.

Royal Princess at the Dock in Skagway

On this cruise:

• We visited Hubbard Glacier on a dreary overcast day.

  

  Hubbard Glacier

  
  
• We visited Glacier Bay.

  

  Glacier Bay

  
  
• We made port calls in Skagway, Juneau, and Victoria, ending in Vancouver.

The cruise ship used the new medallion instead of a cruise card. It would unlock our stateroom door from 50 feet away, which was kind of weird.

The check in experience at the Vancouver airport was the worst of my life. After 80 minutes in line for the check in agent, there was another long line to get through security and yet another long line at US passport control. It was a full 2.5 hours from our arrival at the airport to our arrival at our boarding gate. Thankfully we deliberately took a flight that gave us LOTS of time. Then our flight took off a little late. That cut our margin at our already tight connection in Chicago. We had one of those customary long O’Hare taxi rides after landing to get to the arrival gate. Finally off the plane, we dashed to our next gate, only to find that the flight was delayed. And delayed again. And again delayed. Finally we boarded and departed, only to spend a long time in a long line of other aircraft waiting for takeoff. When we landed, it took a long time to get our baggage. We finally arrived home about 2AM.

Armed Forces Cycling Classic Challenge Ride

Armed Forces Cycling Classic Challenge Ride Route

Today I participated in the Armed Forces Cycling Classic Challenge Ride. I’ve never, until today, participated in any timed cycling event. The challenge was to ride as many laps as possible in three hours. This was not a race against people; it was a race against the clock.

When I signed up, I looked at the course: 6.5 miles. I looked at my best speeds for my rides this year. I did the math. I could expect to complete 7 laps, or maybe 8 if I had a good day.

So I showed up, stood in the starting area with hundreds of other riders, and waited for the start. I was worried that I might crash in the mass of riders as the race began. It was crowded for a while but eventually people spread out. My first lap could have been faster, but for all the slower riders in the way for the first mile or so.

The first few laps were ridiculously fast (for me anyway). I occasionally got stuck in a bunch of slower riders or crowded by pace lines, but mostly I could ride at my own pace. When I finished lap 4 and I was still managing to hold 20 mph, I had the first inkling that maybe I could complete 9 laps.

But then the wind picked up and I started to tire. My lap times started to increase. There were 2 portions of the outbound course that were particularly tough climbs (not steep, but hard to do when I was tired) directly into the wind. Nothing on the entire course was all that steep, but I found it hard to keep my speed up. I forced myself to drink even though I wasn’t thirsty. I ate Blok energy food even though I wasn’t hungry: I was afraid I would bonk.

I passed the Start/Finish line with about 25 minutes left at the end of lap 8. Lots of riders were leaving the course. I knew I’d regret it if I didn’t try for a 9th lap. I started lap 9. I had a cramp right after the turnaround in Rosslyn. I saw the broom wagon on the outbound side of the course as I was passing Arlington National Cemetery inbound. I finished the 9th lap with 1 minute to spare.

Notes:

• 9 laps was the minimum for the gold medal group, so I got my gold medal.
• Total distance: 58.4 miles, 1775 feet of climb, 19.6 mph average speed.
• At one point I was riding along mostly by myself when I was overtaken by a peloton. I had riders passing me on both sides.
• I saw one crash happen about 100 feet in front of me.
• This was the “Armed Forces Cycling Classic”. I wore my US Army Jersey. There were lots of Navy and Army and Air Force jerseys. Some spectators near the end of each lap yelled “Go Army!”, several times as I went by.
• I rested for several days before the event. I’m certain that helped a lot. 
• I was worried about hydration, but it was a cool morning so I didn’t sweat much. I had 2 bottles of water mixed with Skratch. I ate a breakfast with carbs and sugar before the event. I have no idea if the calories in the water and the 4 Bloks that I ate had any effect, but I never felt close to bonking.
• My usual training ride course on the W&OD trail is almost 60 miles and I usually take a break halfway. This ride was nearly as far but faster and with no breaks. I was worried that I’d fade. And I did fade: my last few laps were significantly slower than my first few. But even those slower laps were faster than I usually ride on the W&OD.
• I set 2 personal records: max speed over a 40 km course and max average power over 20 minutes. I have no idea why I was so fast relative to my usual speed. I’m speculating that it’s the combination of relatively flat course, rest, adrenaline, great weather (except for the wind), a good road surface, and a clear performance goal.
• If I do it again: drink and eat more on the bike, eat a snack in the starting area, drink water in the car on the way to the event.

Overall, I’m very happy with my results, having exceeded even my stretch goal of 8 laps.

Shortly Before the Start

Gold Finisher Medal

RAGBRAI Training #1 (2022)

I signed up for RAGBRAI again. I had so much fun in 2021, I decided to do it again. Actually, in addition to the fun, I liked having a goal that guided my training.

I’ve been using Zwift all Winter and Spring so, as the weather finally warmed up here in Virginia, I’m starting the outdoor riding season in good shape. My crucial test last year about my RAGBRAI readiness was a 3 day weekend during which I rode 60 miles each day. This year I accomplished that same goal pretty early in the season.

This year there is a century day during RAGBRAI. I’ve never ridden a century and I wanted to do one before going to Iowa. I signed up for the 6 Pillars Century Ride, but the weather was awful that day and I reluctantly rolled my registration to next year. So my first century ride ever will be during RAGBRAI. This is easily the biggest concern I have about RAGBRAI this year: whether I’ll have a hard time on the century day. Last year there were 2 days of 80+ miles. The century day is not THAT much longer. Nevertheless, I’ve never done it so I’m concerned about preparation.

So far (late May), I’ve done my usual W&OD trail training ride 12+ times this year. That compares with 15 times last year before RAGBRAI. I still have 2 months to train; undoubtedly I’ll get more of those 60+ mile rides done.

Of note:

• This was the first hot weekend. I took deliberate steps to drink more, eat more, and rest more. I’m testing my hydration strategy (Skratch mix) and food strategy (eat before riding, Clif bar, then Blok energy food).
• I LIKE MY NEW BIKE. My Canyon Endurace is a dream to ride. This weekend marked a thousand miles on it. The electronic shifting is smooth and reliable and I don’t have to index the gears. The stiff frame transfers power nicely.
• I put a great saddle on it. No ass problems yet.
• My winter training did wonders. I’m setting personal records on courses that I’ve ridden a hundred times.
• Yesterday I took a break in Purcellville. I was sitting there, quietly eating and drinking, when a car went by. The driver slowed down, rolled his window down, and yelled, “Geaux Tigers!”. I was wearing an LSU jersey. Later that day, I passed a biker going in the opposite direction. After he passed me, he yelled back, “War Eagle!” The lesson: wear interesting jerseys.

Alpe du Zwift and Winter Training

When my son graduated from high school in 2019, I suddenly had a lot more time on my hands. His sporting events were over. I no longer had to drive him around to school and practice and other events because he finally got his driver’s license. What to do with the extra time? I bought a new bike.

I’m now in my third winter since getting that bike. I’m in my Winter training time. But let me digress…

I’ve had several phases in life during which I would get excited about bike riding, then ride all Summer, building fitness, only to stop for the Winter because it was just too cold to ride outside. I tried stationary trainers but just didn’t stay with the routine. Then Spring would arrive, and my first few rides outside were cold and I was in awful shape so I was always sore at the beginning of the outdoor riding season. After years of this cycle, I would get busy with other things and stop riding altogether. This “ride for a few years then quit” cycle happened a few times.

Now I’m back on the bike, and had the same problem: I need a way to stay fit over the Winter. This time I have some advantages: technology has improved and I have a bigger budget.

I bought a turbo trainer and, for the first Winter, I used Rouvy. It was OK, and I definitely improved my fitness over the Winter, but I decided to try Zwift during my second Winter training cycle.

After a few months of regular Zwift use, I decided to do the Alpe du Zwift climb. I had ridden (virtually) every day for a few weeks before that and I was pushing myself a lot, knowing that I was about to leave on vacation and have a break from training. I finished that climb absolutely exhausted and my first few days of vacation were a new experience in soreness. But, I did it.

Upon my return from vacation, I spent a lot of time on the trainer, climbed Alpe du Zwift a few more times, and entered the outdoor riding season in the best shape in 20+ years. I trained indoors to build power. Once I got outside, I started training for distance to be ready for RAGBRAI.

OK, nice review of history, but what’s the point?

I’m taking a moment to reflect upon my fitness improvement progress:

• In 2019, when I first got my new bike, I was tired after only eight miles. I was getting passed by other bikers all the time. My average ride speed was awful.
• In 2020, my stamina was better, my speed was better, and I was still awfully slow. I had a lot of time off from work because of the COVID-19 pandemic and I rode a lot.
• In 2021, my fitness continued to improve, my average ride speed finally topped 16mph (in hills), and it’s no big deal for me to ride 50+ miles at any time.
• In early 2022, just yesterday, I climbed Alpe du Zwift for the 9th time (finally got the wheels), and I feel good enough to climb it again today.

After nearly three years of riding, I’m in good shape, I feel great, I’ve lost weight, and my resting heart rate is in the high 40s. And most importantly, I still enjoy cycling.

Sauna

I’ve never understood saunas. Why? What makes people sit in an uncomfortably hot room?

Recently, I stumbled upon several videos and web articles about the benefits of saunas. To sum them up:

• They spur the production of heat shock proteins. These proteins help the body to naturally eliminate bad cells, such as the precursors to cancer and dementia.
• Blood pressure is reduced because so much blood has to be sent to the skin to assist in cooling.
• All cause mortality is reduced in men who regularly bathe in a sauna.

This piqued my interest. I did a lot more research. I’m convinced that it’s in my best interest to at least try sauna bathing. My wife really likes scalding-hot baths. She loves the heat. Between the two of us, it seems like a home sauna would get a lot of use. We bought one.

So, with only a week of experience with it, here’s my initial reaction:

• Jumping in right after a workout seems to lead to faster recovery. I feel less tired after a post-workout sauna session. This could just be in my head of course.
• I start sweating profusely. I need three towels: one to sit on, one to wipe the sweat off my body, and one to put under my feet to keep a pool of sweat from forming on the floor.
• My heart rate goes up to the same rate as if I was doing a moderate cycling workout, even when I’m sitting still in the sauna.
• I’m still thirsty after drinking 32 ounces of water during/after a sauna session.
• I feel good for the rest of the day, even if the preceding workout was very demanding.

Will I stick with it after the novelty wears off? Too early to tell. Is it going to help my long term health? I’ll probably never know because I don’t know what would happen if I never bathe in a sauna again. Do I like it so far? YES.

UPDATE #1

After two more weeks, I still like it. I haven’t skipped a day. I have to wash towels ridiculously often. And I’m going to continue using it.

UPDATE #2

After 6 months, I still use the sauna several times per week, usually right after a cycling workout. It’s part of my exercise routine.

Conowingo Dam

It's November. It's Thanksgiving Day weekend. It's time to visit Conowingo Dam.

Sadly the weather did not cooperate. The forecast called for cloudy skies, clearing about dawn, cool temperatures, and breezy conditions starting late morning. They got it right, except the wind picked up early. The uncomfortable conditions and rough water (preventing much fishing) led to my earliest exit ever in the many years that I've made the trip.

The parking lot was unusually empty, only about half full. The number of photographers was way down from almost every visit I've ever made to the dam.

I picked my favorite spot on the rocks near the water and there were hardly any other photographers or fishermen nearby. The rocks were especially slippery because they were covered by a thin layer of dirt turned to mud by the overnight rain.

I got very few shots because there really wasn't much close action. There were lots of eagles flying around the far shore, even some interesting eagle chases, but nothing close enough to photograph. Nevertheless, I did get a few keepers.

Bald Eagle in Sunlight with Dark Background

Bald Eagle with a Fish

Juvenile Flyover Before Sunrise

New Bike

It’s rare that I get a new bike. I get a new car more often than a new bike. I ordered my second bike in about 30 months.

Why? After all, the bike that I already have works great. I was happy with it when I rode it across Iowa. I’ve ridden 2000 miles on it this year alone. What’s wrong with just using my Specialized Diverge? I wanted a new bike anyway. Here’s why:

• The Diverge is a gravel bike. When I bought it, I wanted a sturdy bike that I could use in Maine on my annual trip there. I wanted something that could handle the C&O Canal trail. I wanted something like a mountain bike because that’s what I had most recently spent a lot of time riding. But after more than 5000 miles on the Diverge, it’s clear that road riding is what I want to do. An actual road bike is a better fit.
• The Diverge is a little bit too large for me. When I got it, the bike felt OK, and I’ve made saddle adjustments, but, while I’ve got the saddle height and setback about where I want, the reach is a little too long. I suppose I could get a shorter stem; maybe I’ll still do that.
• I’m much fitter now after 3 Summer seasons of riding, along with 2 seasons on the stationary trainer. I can now actually benefit from a faster bike.
• Maybe this is the real reason: I just want a new bike.

After much research about frames (time trial, racing, gravel, endurance, etc), I settled on endurance geometry. After researching frame material, I settled on carbon fiber. After researching shifters (cable, electronic), I settled on electronic. After researching brakes (cable, hydraulic), I wanted cables, but the model I want comes with hydraulic brakes. Rim brakes or disc? Disc for me. After researching tires (tubular, clinchers, tubeless), I went with clinchers. After researching wheels (aluminum, carbon fiber), I went with aluminum. Why?

• Carbon fiber frames are lightweight and stiff.
• I spent a lot of time BS-ing with other bikers in Iowa. Electronic shifting got high marks. Plus there are no cables to fray, no need to reindex.
• Hydraulic brakes need periodic bleeding and can be messy. I hope I like it.
• I like the disc brakes on my Diverge. They really grab when I want and rarely make noise.
• Flats. Last year (2020), I had a ridiculous number of flats, probably mostly because the road that’s most convenient for me to ride on has a lot of debris. This year, I’ve had only one flat, and that’s probably mostly because I spent so much time on the W&OD trail instead of the road. Tubeless tires seem attractive. But my Iowa acquaintances went on about how messy they are. Clinchers for me.
• Carbon fiber wheels are ridiculously expensive. I got aluminum wheels, and of course I can swap them sometime if I want to.

Then there’s the question of the make and model. In late 2021, the COVID-19 pandemic is ongoing and the resulting supply chain issues continue. It’s just about impossible to find good road bikes right now in stores. After a lot of research, I settled on a Canyon Endurace model. Canyon is an online seller. And because it’s November, I’m not riding outside very much, so I can wait. And wait I did. The Canyon web site showed my preferred bike out of stock for months. Suddenly the web site showed bikes in stock. And as I was dithering over whether to order, they went out of stock again.

There’s also the question of frame size. I used the Canyon web site tool. It recommended a small. Really? I’m about as average in size as possible. I took my measurements again. I researched bike fitting. I measured my Diverge. I settled on a stack/reach target. I looked at the Canyon web site for specifications on the Endurace. I watched several YouTube videos on bike size selection. I settled on a small after all.

I kept checking the web site; suddenly my preferred bike was back in stock. Sadly, only in gray. I started a chat session with a salesman and asked whether other colors would become available. He said maybe yellow. And he offered to remove the shipping charge if I ordered right away. I ordered.

Canyon Endurace

Fast forward…

My bike arrived today. I was very annoyed; the shipping notice said a signature was required. I arrived home after work to find my bike left in my driveway, a day early. No one signed for it and my expensive bike, it its box, was sitting there in plain sight. It’s a good thing I live in a good neighborhood.

I took my time assembling it. I put the frame on my stand, pulled my torque wrench out, and got to work. I was expecting a 100mm stem; it came with a 90mm stem. I installed the handlebars, then the front wheel. The stock saddle has a huge cutout. I removed it from the post and installed my saddle from my other bike. I also installed my pedals from the other bike. The Canyon came with pedals that I wasn’t expecting. After swapping the saddle, it was really hard to get the seat post in the tube. I had to work on it for a while, using force to gently get it inserted. After I got it inserted once, it was much easier to remove and reinstall it with carbon paste. Then I connected the cables for the electronic shifting and noticed that the bike came with a charge on the battery.

By this time it was almost dark, but there was no way I was going to wait. I pumped the tires up, grabbed my reflective windbreaker vest and helmet, put some bike shorts on, and did a few laps on my street. I immediately noticed that the handlebars were not installed straight and my saddle was a little low. I also noticed that the bike accelerates very quickly and is quiet and seems effortless to pedal. I tried the shifters out; it’s weird. Gentle taps are all it takes. No more manhandling to shift into larger rings. I tried the brakes. They work, but I didn’t really notice any difference.

I put the bike back on the stand, adjusted the handlebars to be straight on, raised the saddle a little, and called it a night. I put the charger on the bike to get the shifting battery topped off.

Fast forward…

I knew when I ordered a bike in November that I wouldn’t be able to ride it much. It’s unusually warm today and I just had to ride it after work, so I did a loop in the neighborhood to see if my last adjustments improved the ride. They did the trick. Now I have to figure out my saddle position forward or rearward. The shifting still seems strange.

Fast forward…

I really wanted to ride the bike out of the neighborhood to be sure it works. I have a 30 day return window and the weather is getting colder. I spent much of yesterday (Saturday) doing yard work (more than 20 large bags of leaves). Today I waited for it to warm up and for the sun to come out and I headed out at about 11AM with the temperature in the low 40s. I rode to Occoquan Park, rested for a few minutes, took the photo shown above, and headed back. The climb out of the park was the usual lung burning few minutes.

So, I like the bike. It feels like it turns power into movement very nicely. The shifting is still strange, but I like the quick response and effortless taps on the controls. I can’t really explain the braking difference; it’s subtle. It just feels smooth.

UPDATE

I’ve had the bike for 7 months now. I’ve ridden it more than 1,000 miles. I love it. All winter long I trained on the turbo trainer, eager for the chance to get outside. I had a handful of relatively warm days when I could ride outside. Finally, the warm days arrived and i started cranking the miles out. Here’s what I have to say:

• This past weekend, I rode the Endurace in the Armed Forces Cycling Classic Challenge Ride: 58 miles, 1775 of climb, 3 hours. I had a blast.
• The bike came with a 90mm stem. It always felt like I was too far forward over the handlebars when I was riding out of the saddle. I kept checking the Canyon web site for longer stems and they were out of stock for months. I found a 110mm stem on eBay. 20mm makes a world of difference. I like the bike handling better now and I’m much more comfortable out of the saddle.
• I’ve set lots of personal records. Maybe it’s the training. Maybe it’s the bike. Maybe it’s both.

This bike is awesome!