Category Archives: Keeping Fit

Exercise and Silent Sports

Cycle Tour Statistics

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We have had our route for the Trans-Superior Cycling Tour planned for months.  And Rich has mapped it out mile by mile.  “What about the elevations?”  I ask.  I’m curious.  We’ll be going through the Porcupine Mountains – doesn’t that imply some pretty impressive hills?  I kind of like to know what I’m getting into.  Not Rich.  “It is what it is” he says.  I agree that knowing ahead of time won’t change anything, but I’m still unable to leave it alone.  Gmaps-pedometer will calculate that data, so here it is:

Interesting.  The day in the Porcupines has one of the least elevations gains, and it is a net loss in elevation for the day.  It looks like Day 5 heading up to Copper Harbor is where I’d better be prepared for those hills.  Particularly since it is a shorter day’s ride – check out the average gain per mile, a measure of my own calculation.  Good thing we have a rest day following that leg of the trip.

So far these are just abstract numbers.  Pretty meaningless, really.  Best to look at some of my training rides.  I’ve been doing hills, right?  Average gain per mile should be a good way to compare.  Hmmm…   Even my hilliest routes are below the “easiest” day of our tour.  This may be more challenging than I realized!  At least I know beforehand.  Just don’t tell Rich.

Cycling Trip Final Preparations

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We’re in the home stretch! The Trans-Superior Cycling Tour is  just 10 days away and we are checking off our final tasks in preparation for our trip.

We made a costly but necessary trip to the bike shop to get our bicycles tuned up and replace worn parts. It’s amazing how all those training miles can add up and cause wear and tear. I only bought my bike in February, but I have logged 2,500 miles on it already! While we were there, we found some additional gear we needed. Can you hear it? Ka-ching, ka-ching. A new foot pump, a traveling pump, repair supplies and a new pair of biking shorts all came home with us. I also invested in a rear-view mirror for my helmet. I find I just can’t look behind me without swerving into the road. So that expense was in the name of safety. I hope it works.

We have made our initial transport arrangements. True confessions, we are starting in Superior not Duluth. That saves us the tedious extra miles required to travel over the Bong Bridge and get back to our route. So our friends will ferry us and our bikes over to the Bong Museum and provide us with a proper send off. They have to be very good friends, as we requested a 6:15am pick-up.

True to form, I have a detailed packing list. I can’t go anywhere without a list. Space is very limited, so at this stage I’m more likely to strike items than add more. But I shouldn’t forget anything – assuming I do a final check on that list before concluding my packing.

Rich has created a 59 page PDF file with detailed maps of our route. It is annotated with daily mile markers courtesy of gmaps-pedometer, and he has drilled in to capture detail where we need to take turns. The idea is that we can review it before each day’s ride, and if we’re really in need, we will stop and pull up a copy already stored on an iPad.

Now it’s just a matter of time.  10 days to go, and it’s so hard to wait.

Bicycle Maintenance 101

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It started with a squeaky chain. My bike is still new, so it should purr and whir not rattle and clank, right? But I admit that I’ve been neglecting it. I knew virtually noting about bicycle maintenance. But I wanted to take care of my bike, so I returned to Erik’s Bike Shop where I bought it and was entitled to minor adjustments. It didn’t take them long to confirm that my chain was indeed dry and in need of lubricating. Nor did it escape them how dirty my bike was, and how low my tires were. My negligence was pretty obvious. I admitted not only my lack of care but also my desire to learn and improve. While they graciously restored my bike to its former glory, I received kindly advice and patient answers to my questions.

I’d already been thinking about taking a class in bicycle maintenence. Finding out that Erik’s offered such classes sealed it. I immediately signed up for the Novice Class. This past week I devoted my Tuesday and Wednesday evenings to this endeavor, and it was just what I needed.

My bike ready for maintenance

Although the class held up to ten students, there were only five of us, which made for a great ratio with the two instructors. We brought our own bikes to work on, and each had our own bike stand, work bench and extensive set of tools. Not only were we taught for the advertised 6 hours of class, but the instructors made themselves available before and after each class for as long as we liked. I’m sure I availed myself of at least 8 hours.

Since I’m not exactly handy with tools and mechanics, I had no illusions about coming out of the class able to do my own repairs. My goal was to understand the major components of my bike, how they worked, and just what the issue might be if something went wrong with it. That and how to repair a flat – while I’d been lucky to date, I knew the day would come when I found myself in trouble out on a bike ride far from home. Due to the diligence and patience of the instructors, I exceeded my objectives. We covered basic bike cleaning and daily maintenance, tubes and tires, wheel truing, chains, deraillers and brakes. I got advice on types of biking shoes and pedals, and an adjustment on my seat height. I changed my front tire three times… admittedly it took that many times to get it right, but all in the name of good practice. I confess to getting somewhat lost in the intricacies of the two derailler systems, but I did glean enough to make a necessary adjustment to the limit screws at home this weekend. What a coup that was!

Even though my husband is capable of making most of the repairs we might need on our upcoming Trans-Superior Bike Tour, I feel a lot better knowing I am more self-sufficient than before. And truth be told, when he was frustrated by having multiple flat tires this past week, I was able to give him some good advice on his repair process. And it worked!

A Not-Quite Century Ride

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My friend has been a cyclist for ages. Now that I have taken up cycling, we've been talking all summer about going for a ride together, and today we finally made it happen. Our first hurdle was the start time. She informed me that my proposed time of 6:30am was the middle of the night. I retorted that her 9:00am suggestion was the middle of the day. We compromised on 7:30.

We chose to ride on the Munger Trail. Since the start of the trail was closed due to the flood damage, we drove to Carlton to start there. Numerous times I tried to pin her down on the distance. She was interested in a long ride, but I didn't know what that meant in the context of her cycling experience. So we set off and decided to just see how it went.

Munger Trail

While the start of the Munger Trail climbs out of Duluth, by Carlton it flattens out. We cycled for miles and miles in a long, straight, flat and smooth trajectory. There were few other cyclists on the trail, making it easy to ride side by side and talk the whole way. We have never been known to run out of material to talk about and today was no exception. And as we talked, the miles flew by. It turned out that our paces were perfectly matched, and we were loving the beautiful sunny day which was perfect for flying down the trail.

As the miles mounted, so did our ambition. It was an out and back ride, so we had to judge when we felt we'd gone half way and turn around. That's always tricky – how do you know when you are half spent? Should we set a max, I suggested? Nah, let's just go a little further. There's one hilly spot that's fun to ride – let's not stop before that. As the 40 mile mark loomed, a bigger question presented itself… Should we make this a Century Ride? It suddenly became soooo tempting!

Now I am rarely the one to hesitate when it comes to a challenge. But I have to own up to being the voice of reason this time. It was hot, we'd gotten a late start (!), and I had a husband expecting me back before dinner. So pledging to return for the full century ride soon, we did an about face at around 41 miles. It did give us time to take in a town festival at Willow River, and make the requisite stop at the Dairy Queen in Moose Lake. And neither of us complained when we reached the car at the end of 83 miles.

But next time we won't let that century mark elude us. Even if we have to start earlier to make it.

Cycle Touring

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I admit I tend to be a bit hard core. Put a goal out in front of me and I develop tunnel vision.  It becomes a mission.  I push to the max to reach that target or higher.

Preparing for our Trans-Superior Cycling Tour has been a bit like that. I’d never done long distance cycling before, but as soon as the snow melted I was out there training day after day, increasing my distances in rapid succession. Just like in marathon training, I like to press on. Mile after mile, no stops.

So when my husband, Rich, and I set out for a bike ride this weekend, I found my style challenged. Why does he keep stopping, I kept asking myself? Time for a photograph. Time for water. Time to take in a nice view. Time to slow down and look around while we cycle. Harumph – let’s get going!

We had selected a new route that would take us over roads we’d never traveled before. It’s always nice to see new territory, and we had a gorgeous sunny day on which to do so. We cycled inland from Two Harbors and around to Beaver Bay surrounded by beautiful farms and forest. Road surfaces were good, and the lack of cars made any lack of shoulder a non-issue. Not even the eight miles of unexpected dirt road in the middle could spoil the route. If only we could just keeping going. But I was informed in no uncertain terms that on our upcoming cycling trip, Rich had every intention of sightseeing and stopping along the way. Just get used to it.

Upon our arrival in Beaver Bay, Rich headed straight for The Big Dipper. Ice cream in the middle of the morning? Didn’t seem too outrageous to me – weren’t we cycling 50 miles on a hot day? The smoothies on the menu instantly appealed to us, and they were the best tasting ever! Hmmm, I began to feel my attitude shifting slightly. Perhaps this stopping thing had some merit? The remaining miles took us down the North Shore, largely on the Gitchi-Gami State Trail which kept us blissfully separate from the car traffic. Lake Superior was at its best, brilliant blue and sparkling in the sunshine. It was a glorious sight and eased my resistance to this new leisurely pace. Silver Cliffs provided a terrific view, and yes, we stopped, got off our bikes and took pictures. I even took the time to read the information boards. And enjoyed it.

I think I get it. The Tour in Trans-Superior Cycling Tour. I hope the scenery is good.

Trans-Superior Cycling Tour Update

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It’s just one month away! After all these months of planning and training, we are in the final countdown to the Trans-Superior Cycling Tour. Mentally, I’m ready – I’d be happy if we were leaving tomorrow. Well, except for the packing. I haven’t even started that list yet. The trick there will be what not to bring, as we have only 2 paniers each to fill for 9 days’ worth of travel. But since we are not camping, we need only fit in our clothes and a few personal items. Simple enough, right?

I’m feeling good about my preparations so far. I’ve logged over 2,000 miles of cycling this year. I cycle nearly every day of the week (okay, I still consider myself a runner and can’t resist running now and then). I’ve done a number of 50+ mile distance rides, and have been out in cold and rain as well as hot humid weather.

As far as logistics go, our itinerary is set and we have made all of our lodging reservations. We did discover one important detail – the ferries between Isle Royale and Grand Portage only run on certain days of the week. So we had to shift our start date by one day in order to make it work. It pays to do one’s homework on these things. There is no wiggle room on this trip – hotel rooms and ferries are not flexible! We’re in for the distance each day, no matter what the conditions.

So, what’s next? I think it’s time to attach and fill my paniers to get used to riding with the extra weight on my back wheel. That will be entirely new to me. And I have signed up for a bicycle maintenance class at Erik’s bike shop. This week I will spend two evenings in the Novice Class working on my own bike learning to do basic repairs. I figured it was time I learned more about my bike and how to take care of it. Not to mention recovering from the inevitable breakdown on one of my rides.

The only thing remaining between now and our trip is time. And more training miles!

Tour de Pepin

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“You cycled all the way around Lake Pepin?” was the astonished reaction. Yes, and we had a great time doing it!  The Tour de Pepin is just that – a 72 mile cycling tour (not race) around the famed widening in the Mississippi River that is known as Lake Pepin.  The ride provided prolific panoramic views of the lake, charming historic towns, impressive river bluffs, and beautiful spring flowers along the route.  In a word, scenic. And we had a gloriously sunny day on which to enjoy the whole experience.

Coming from a background of running marathons, I had to readjust my expectations in terms of event logistics for a cycling tour.  Rather than traveling on a closed course, we shared the local 2-lane highways circling the lake with car traffic.  However, my skepticism was quickly allayed, finding generous shoulders on nearly the whole route, which provided a comfortable margin for cyclists.  Instead of rushing through water stops for only enough time to sip without choking, we took advantage of the rest stops to dismount, wiggle any stiffness out of our bodies, refill our water bottles, grab a snack and chat with other cyclists.  Socializing was half the fun!  There were no mile markers to chart our progress, but the route was well signed and mileage was posted at each rest stop.  Besides, we had our Garmin GPS watches to tell us how far we’d come.  The one odd dissimilarity came at the end. While we didn’t expect roaring crowds or need a finisher’s medal, we did feel a sense of let-down finding only a few leftover refreshments on a small table dwarfed by the event awning – and not a single person.  Granted, we had been well supported along the way, but we were looking forward to that final opportunity to exchange experiences with other participants.  Perhaps such is the nature of tours, where the two-hour starting window narrows the flow of finishers down to a dribble.

The course had a reasonable number of hills on the Wisconsin side.  But there was a distinct stand-out.  Just one look at the elevations of the course makes it obvious…

Personally, I think this view overstates the case – yes, it was long and steep, but it was very doable, even for a new cyclist like myself.  But it does make for a dramatic story!  And best of all, the rest stop on the other side featured free ice cream cones, courtesy of Flat Pennies Ice Cream in Bay City.  That was the best ice cream we’ve ever tasted!

For cyclists wanting the scenery, but not the full distance, there are 32-mile and 50-mile routes available.  They also feature a ride on the Pearl of the Lake Paddlewheel boat across Lake Pepin back to the start.  And I’m sure it’s no coincidence that they don’t have to do that monster hill.  But they miss out on the ice cream.

Running Grandma

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Two years ago, I ran Grandma’s IMG_5966Marathon as a grandma for the first time.  I proudly emblazoned the fact on my running top, and enjoyed the resulting cheers along the way.  It was a great – no grand – variation on a race that was otherwise an annual affair for me.  And stopping to kiss the baby at mile 21 just before Lemon Drop Hill was definitely a timely energy boost.

Yesterday I was a running Grandma as well, only this time it was behind my second grandchild.  I wasn’t chasing her, I was pushing.  What a great invention these running IMG_7953strollers are!  They glide with ease, turn on a dime (not always where I intend, however), and absorb all the curbs and bumps I might find along the way.  Best of all, they turn drivers into the most polite and accommodating citizens I’ve ever seen. Perhaps it was the wiry but distinctly gray haired runner piloting the stroller that compelled them to stop and grant me priority to proceed at every intersection.  I was fortunate that at two months, the baby wasn’t much of a payload and we managed a good pace.  But I still managed to convince myself that I was getting more workout per mile.

This grandma has plenty of good reasons to keep on running.  And maybe one day it will be with those grandchildren at my side!

Minneapolis – Most Bikeable City

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As part of the commentary on yesterday’s National Bike to Work Day, I heard a report on NPR announcing that Minneapolis came out #1 in a new ranking of the Most Bikeable Cities.  Curious to learn more, I went on to find out about the method behind the scoring process.  I discovered that it was developed by Walk Score, which describes itself as “the only site that makes it easy for apartment renters and homebuyers to find neighborhoods where they can drive less and live more.”  They launched Bike Score just this week, and currently report details on on the top 10 most bikeable cities in the US, and the 10 largest cities in Canada.  The primary factors in computing the score are the availability of bike infrastructure (lanes and trails), the hilliness of the area, amenities and road connectivity, and the number of bike commuters, then weighted by population density.

As it happened, I had planned a bike route through the Minneapolis area this morning to meet a friend for coffee at the Depot Coffeehouse in Hopkins.  That location is a magnet for cyclists, as it is situated at the juncture of three urban bike trails.  So I decided to do a bit of exploring myself on my return route.  I had never cycled into Minneapolis proper on the Cedar Lake Commuter Trail, and I was amazed at the extensive trail system with numerous spurs into local neighborhoods and how it drew me right across town in the safety of a secluded bike lane.  First I found myself cycling right alongside the base of Target Field, under the superstructure of the stands. Continuing along, I made it all the way to the Mississippi River – back to my old stomping grounds from my lunch-time running days.  From there, access to the West River Parkway and miles of additional bike trails beckoned.  What a delightful surprise – I can’t wait to plan another ride there and beyond.

My limited experiment quickly confirmed the results of the Bike Score, and gave me pride in this metro area for developing such bike-friendly routes.  Bike Score deliberately publishes its criteria, to encourage other cities to invest in these elements to make their environment more attractive to cyclists.  I’m all for it!  I hope other cities in the Northland are checking it out.

Cycling Milestones

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I’m trying to ratchet up my cycling miles.  If we’re going to do 70 miles a day for the first 5 days of the Trans-Superior Cycling Tour, I need to keep upping my longest distance.  To date, my max has been 40 miles.  I’ve had my sights set on 50, and decided today was the day.  Beautiful sunny day, no wind, and temps in the high 60’s – perfect!  It was a glorious day to be out cycling, and although I started to feel the curse of the saddle after about 30 miles, and found myself choosing easier gears after 40 miles, overall it was a great ride!  Sort of like marathon training – after while, you are on auto-pilot, and the miles melt away behind you.

The other reason for the push was that we have registered for the Tour de Pepin, a cycling tour around Lake Pepin on June 2.  We intended to do the 50 mile ride, thinking it would be fun to take the paddlewheeler back to the start.  But the best ferry times fill up quickly (lesson learned!), so we defaulted to doing the full 72 mile ride.  Being the overachiever I am, I harbored secret desires to do the full ride anyway, so I’m not too disappointed.

I’ll worry about putting consecutive days of long rides together later. And adding more hill work.  I think I have plenty to keep me challenged until the final test in mid-August.