It’s not jest about 🚴🏻

Camp PedalWORKS is not just about cycling.

Training is more than workouts. It’s also about proper nutrition, and recovery.

Over the years, I have refined my diet in terms of content, volume, and frequency. It took years, but after a lot of trial and error, I have learned what works best for me.

I eat very few things – oatmeal, fresh fruits and vegetables, wraps, veggie burgers, salads, and soups. No meat. Little bread. Few sweets. An occasional beer when it’s hot. My son asked me, “Don’t you get tired of eating the same thing all the time?”.

Never.

When I have, I don’t feel as well. Don’t feel as energetic. And, don’t cycle as well.

To some, eating is a social thing to be shared and enjoyed. I think of food as fuel. And, the better, more nutritious it is, the better I feel and perform. Eating is like putting gas in the tank. The higher the octane, the peppier the engine.

So I don’t vary my diet much. I’ve learned what works best for me, and stick to it.

Coffee. Water. Almond milk. Oatmeal. Fruit smoothies. Homemade veggie burgers. Wraps with tofu, rice, and chopped veggies. Vegetable salads. Lentil soup.

Some say it’s boring. I say it works 😂

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My “Pole Sprint” Road … 👉

This is the road I sprint on.

It was freshly paved within the last 2 years. There is no traffic, and no stops. It’s 7 km long with 1 short, steep climb going out, and a longer, gentler climb coming back.

I sprint the distance between the poles, and then rest until the next pole, then sprint again.

It’s a tough workout. I’m gassed at the end. But I like it 😂

Fasted rides … 🤔

I usually ride in the morning before eating. It’s part of the intermittent fasting program I subscribe to. Today, I ate a small bowl of granola before heading out.

That was a mistake.

My stomach growled and ached the whole time. Perhaps I didn’t wait long enough, and the food wasn’t digested. Or, maybe my system has simply become accustomed to fasted workouts.

This is a problem for the upcoming event. 100 km. And about 4 hours cycling.

What do I do?

Fuel beforehand but allow time to digest it. That means I’m eating at 5 am. Or, begin fasted as usual, and fuel by little amounts regularly throughout the ride.

I need to experiment more. You would think after all these years I would have this figured out.

Fast and in Zone 3 … 🤔

Today’s ride was faster than most. 30 km over flat, rolling roads averaging 27 kph. And this was an all Zone 2 & 3 effort (of a 5 scale HR system). No Zone 4 or 5 segments. Just consistent poet the entire time. Right from the start I felt fresh, and fast.

Despite losing training focus while I had visitors, it seems I have not lost any fitness here at Camp PedalWORKS.

7″ socks … 🤔

I wear both 5″ and 7″ cycling socks but prefer the 7″. I’m not sure why. My calves are skinny I’m told, so they stay up easily. I prefer to think of my calves as lean and strong, like those that only long miles in the saddle produce.

And, I prefer wool, even in the summer. They are never too hot. And, they keep the feet warm even when wet. They also seem to provide more cushioning for the balls of my feet on long rides.

I wear 7″ wool socks all year.

Average Speed vs Heart Rate … 🤔

I don’t pay to much attention to average speed. There are so many variables. Wind. Hills. Unscheduled stops. In general, my average speeds here are higher than in the city. There is no traffic. No stop lights or signs. I just roll out the back door and go for as long as I like.

But, when I notice my average speed is gradually improving and my average heart rate is lower, it tells me my fitness is improving.

It tells me I can do the work with less effort. That was the case on this morning’s ride. It was faster but mostly a Zone 1 & 2 effort.

Filzer Mini Pump … 🚴🏻

This is the pump I travel with.

A Filzer Mini Pump. It’s compact, light, and even has a fold out handle and foot hold. It’s a great Pump.

The Pump also displays pressure in both PSI and BARS. The BARS display is in a larger font, and given my eye sight these days, is easier to read. So, I inflate in BARS.

I have been experimenting with tire pressure. The roads I ride are a mix of smooth Tarmac, older paved roads with numerous, mostly filled, potholes, and even some packed gravel. Today, I lowered the pressure to 3.5 BARS in front, and 5 in the rear. Or, 51 and 73 PSI respectively, as opposed to 73 and 102 PSI I have been riding.

Guess what. I did not notice any difference in speed, but the ride was noticeably more comfortable.

Who said you can’t teach an old dog new tricks?