Improve Your Health—Go Outside

As the video below makes clear, research suggests spending time outside is good for one’s health. Physical health, mental health, or spiritual well-being? My hunch, all of the above. No one has to tell children or labradoodles how invigorating it is to be outside. Sometimes, as we age, we forget. Remember the Norwegian saying, “There’s no such thing as bad weather, only bad clothes.” Now if you’ll excuse me, it’s time to walk to church.

p.s. A and J, James is what’s known as “SILM”, Son In-Law Material. Doc. Sense of humor. Wears suits. And he looks like he’s your age (even though he’s 31). Just sayin’, what’s not to like?

The Five-Figure Bicycle—Who Am I To Judge

Sound like the Pope don’t I?

Yesterday, Rachel Bachman began her WSJ article “The Rise of the Five-Figure Bicycle” with a bang. “Last year,” she wrote, “Ted Perry dipped into his 401(k) to buy a $20,000 bicycle.”

The mind whirls. My first thought. As a public service, let’s plaster TP’s mug on a series of financial illiteracy posters titled “How Not to Manage Your Money for the Long Haul”. Obvious question one, why so damn much? Obvious question two, why, when Perry is 51 years old, use money designated for retirement? Not as obvious question three, why tap money that incurs a 10% federal tax penalty? Even less obvious question four, why advertise such a mind-boggling purchase to the world?

I would be too embarrassed, but maybe, like everything in life, a Perry-like purchase would make more sense in the larger context of one’s private life. With that in mind, let’s play “What if?” Imagine, if you will, the following possibilities:

• The Fed is artificially stimulating the market. Stocks are overpriced. Bonds = serious inflation risk. Cash = semi-serious inflation risk.

• A bicycle lover (BL) repeatedly finishes second to one of his* archenemies on mountain top finishes.

• Our BL receives a MacArthur Genius Grant of $625,000 for creating a comprehensive health care delivery model that addresses the medical and social service needs of high-risk patients in impoverished communities.

• While simultaneously receiving a life-threatening cancer diagnosis from his own doctor.

• Our BL never married or had children and his/her siblings and nephews and nieces are all well-to-do.

• Our BL is leaving all of his/her other assets to a long list of cash-strapped health care non-profits.

It’s conceivable, if all those stars aligned, a Perry-like purchase could make sense. The take-away? Pre-judge at your own risk.

* Had to use the male pronoun because women have way more financial sense.

The 5 Most Important Things You’ll Read All Week

1) Have you noticed? Increasingly, bloggers are inserting numbers into post titles to increase readership and improve search engine rankings. “5” has replaced “3” for most popular number. “17” is trendy too. I don’t know why numbers increase readership and improve search engine rankings. I find it disingenuous at best and insulting at worst. As if all anyone can process anymore is a list. My one-time use of it here is sarcasm. I should start a movement. . . force a number into your title and we’ll refuse to read what follows. Who is in?

2) Imagine a world in which everyone reads and discusses books with people different than them. My favorite story from last week.

3) The Seattle Mariners are the best team in baseball when it comes to this.

4) Is this a trend. . . dad’s helping grown daughters who aren’t necessarily interested in their help? I’ve never offered unsolicited advice to my daughters. . . that’s an additional serving of sarcasm. One of my daughters’ friends laughed at her dad for sending her an article on “How to save and invest money”. Another “couldn’t believe” her dad mailed her bicycle to her at college, then assembled it during a visit. The “extremely large” bike box was difficult and embarrassing to pick up at the mail room. The two wheeler was used one or two times during the school year. This isn’t limited to dad’s and daughters. Parents often presume their young adult children want to save money, invest wisely, prepare healthy meals, bicycle, etc., etc. Maybe I should start a movement where parents let their young adult children know they’re interested in sharing different “lessons learned” if and when they’re interested. And then we’ll sit back and wait for our young adult children to ask us for help.

5) I’m filing this under “Sometimes I Amaze Myself”. I’ve done it again, I’ve come up with a brilliant idea. This one will enable me to extend my triathlon career for many more years. Based upon my swimming, cycling, and running training log, I have a very good feel for how fast I can swim 1500 or 1900 meters, how fast I can ride 40k or 56 miles, and how fast I can run 10k or 13.1 miles. That means all I have to do is guess how bad my transitions would likely be, and presto, I can spend a few minutes on-line on Mondays to see what place I would’ve finished had I actually shown up at that weekend’s races. This way I save tons of coin and race every weekend without swimming through seaweed or increasing my exposure to the sun. I “won” my age group at a few recent races.

 

Women Pace Marathons Better Than Men

Gretchen Reynolds, a New York Times health blogger, summarizes a study of thousands of marathon runners. Abbreviated version:

• The researchers wound up with information about 91,929 marathon participants, almost 42 percent of them women. The data covered all adult age groups and a wide range of finishing times.

• They compared each runner’s time at the midpoint of his or her race with his or her time at the finish, a simple method of broadly determining pace. As it turned out, men slowed significantly more than women racers did. In aggregate, men covered the second half of the marathon almost 16 percent slower than they ran the first half. Women as a group were about 12 percent slower in the second half. Burrowing deeper into the data, the scientists categorized runners as having slowed markedly if their second-half times were at least 30 percent slower than their first-half splits. Far more men than women fell into the markedly slower category, with about 14 percent of the male finishers qualifying versus 5 percent of the women.

• This disparity in race pacing held true in all age groups and finishing times, the researchers found, even among the fastest runners. The difference, however, was most pronounced at the back of the pack. There, female runners were much more likely than men to steadily maintain the same, less hurried pace throughout.

• Using this data to adjust for marathon experience, the researchers found that men, however many marathons they had completed, were still more likely than equally experienced women to slow during the second half of a race.

• The study was not designed to determine why men more frequently fade during marathons. But the reasons are likely to be physiological and psychological said . . . the senior author of the study. “We know that at any given exercise intensity, men will burn a greater percentage of carbohydrates for fuel than women, and women will use more fat. Our bodies, male and female, contain considerably more fat than stored carbohydrates. So men typically run out of fuel and bonk or hit the wall earlier than women do.”

The study’s senior author also found that men are more prone psychologically to adopt a “risky strategy” in their early pacing. “They start out fast and just hope they can hold on,” she says. She points out that strategy can sometimes pay off in a swifter finishing time. “It’s not necessarily a bad thing to push yourself at the start of a marathon,” she says, “if you have not catastrophically overestimated your capabilities. And Hunter notes, “An evenly paced race is not a well-paced one, if you run slower than you were capable of running.”

Reynolds, the Times blogger concludes, “The message of the study, then, would seem to be that an approach to marathon pacing that borrows something from men and women might be ideal. Maybe go a bit harder than you think you can in training, aiming to calibrate what your actual fastest sustainable pace is. Then stick with it during the event, even if your training partners tear away like rabbits at the start. You’ll reel them in.”

Unless there’s a large percentage of women with “gas in the tank” at the end of marathons, which I highly doubt, this conclusion strikes me as odd. As the study’s authors acknowledge in the larger post, evenly paced marathons are almost always faster than uneven ones; therefore, it’s logical to conclude that women marathoners, on average, are tapping more of their potential on race day relative to men.

And why are men running out of fuel and bonking earlier then women? It doesn’t matter that men “burn a greater percentage of carbohydrates for fuel” when every race provides ample fluid and carbs every few miles. Why don’t men do a better job replacing what they’re burning? Are women more intentional then men about integrating race simulation long runs in their training? Are men more prone to winging pacing and nutrition on race day?

Even if the study wasn’t designed to address why men are more prone to run too fast too early, I have a theory. I used to run with a friend who routinely sped up whenever we came upon a female runner or two on our wooded trails. He wasn’t conscious of this quirk. That experience, plus two decades of watching mostly male marathoners start out way too fast, makes me think male runners’ egos get the best of them.

When passed by older runners, heavy runners, really young runners, or heaven for bid, female runners, the self conscious male runner is prone to pick up his pace, with disastrous results an hour or two later.

Knowing this, I always strive to run my own race based upon the quality of my pre-race training. Consequently, when you pass me at a future race, I will wish you well.

Postscript—during today’s 5.5 miler, I realized my playlist needs some tweaking. Which of these doesn’t fit?

Bonus vid for making it to the finish line.

Ride Around Mount Rainier 2014

Start time, 5:45a, finish time 2:30p. 8:45 gross ride time, 8:01 net. 146.4 miles. 18.2 mph average. Max speed, 40.5. Elevation estimate (non barometric altimeter), 8,222. Calories, 8,337.

I had fun and rode well and think I’m continuing to improve as a cyclist even at my advanced age. I credit that to a deeper and deeper base and a continually improving feel for pacing and nutrition. The vast majority of RAMRODers ride way too hard in the a.m. and pay for it dearly in the p.m. I routinely let guys go in the morning who I pass mid-day.

I only had one “friend” win the lottery like me, but being a University of Washington Husky, he tucked his tail between his legs and bailed on me when he learned the route had to be altered due to road construction in the park. So this was my first time riding solo.

I met Dave from Maryland about one mile in and he was velcroed to my back wheel all morning on the way to Packwood. We sat in the back of “Cycle Tuesdays” a 15+ sized group from Seattle. They set a perfect, slightly downhill, first hour or two pace of 20-22mph. I probably drafted for 60 of the 78 miles on the way to Packwood. At that point I launched on my solo ascent of Cayuse, not stopping until the Crystal Mountain deli stop.

During that stretch, miles 78-105ish, I passed lots and lots of people, most of whom stopped at one or two food/water stops. Also, even though I was only going 7-8 mph up Cayuse, I leaped frogged people the whole way.

We enjoyed nearly perfect conditions. I was wishing I had worn gloves in the first hour when it was in the mid 50’s, but when the climbing began in earnest, around 10:30a, it was around 70. The only time I was hot all day was while standing in the sun at the Crystal deli stop. And surprisingly, the wind was a non-factor over the last 40 miles.

I bailed on the suggested out-and back for additional mileage and elevation. I figured riding all the way from Packwood to the finish solo was sufficient. Also, I didn’t have any homies to question my manhood. With just a little peer pressure I probably would’ve turned right off of Hwy 410 at the 123 mile mark.

Because I went “short”, I was one of the first few people to finish. After showering, downing a Diet Coke, and eating an ice cream bar, I felt considerably better than I did post Grand Canyon hike, post Bachelor/Lake Paulina ride, post Sunriver-Bend trail run. I was the first car out of the parking lot and on the road at 3p.

Pre-ride, Lally gave me specific instructions to stick it to any Team Fishcer Plumbing guys after their Central Oregon antics of non-stop surging and erratically going off the front. On the way to Ashford, about five FPs passed me, too strongly for me to hook on. Different guys, but I knew Lally would say they were guilty by association. So sorry Mark for not doing shit for payback.

In related news, a guy passed me at mile 131-132. Cervelo, aero bars, probably one of those narcissistic triathletes. Quickly, he just flat out disappeared up the road. That helping of humble pie was well-timed.

Other observations from the day.

• No CAMROD sighting. Disconcerting.

• Some people, who aren’t too concerned with weight or aerodynamics, are riding with their Garmins AND gigantic smart phones attached to their headsets and bars. Then again, I’ve never known the joy of streaming Netflix while climbing Cayuse. One rider was in line for the prestigious Dennis Peck Tech Geek award (a TomTom nav device). He was wearing Peck’s Google jersey with his TABLET attached to his headset.

• Despite the recent lotteries being plagued with glitches, the Redmond Cycling Club does an amazing job putting on this event. Tons of exceedingly friendly and helpful volunteers at the start/finish and all over the course. The course was marked extremely well (there’s some serious pot holes on the Skate Creek descent and the bottom of Mud Mountain Dam Rd). Police escorts through the four or five primary intersections. Very easy to read course arrows at every turn. Every other event similar to this, take note, state of the art.

• I overheard the race photog say to a volunteer, “These are people who spend $5k on their bikes, they can afford to pay $12 for a picture.” Can’t speak for any of the other riders, but Rider #327 carefully shopped his steed—heavily discounted frame from the U.K. and components from Australia. Consider this Mr. Photog, the only way most people can drop 5 large on a bike is by being value shoppers! Digital images are ubiquitous these days (Maryland Dave has one of me on his iPhone). Your pictures are overpriced. Thank you, but I will pass.

 

 

Grand Canyon Rim to Rim: What a Walk

Thirty plus of us started at the North Rim at 7a.m. The group consisted mostly of Federal Highway administrator friends of Dan, Dan, the Transportation Man. Pre-trip, I asked him about the weather. He said he’d never seen a cloud on his previous three hikes.

Within the first 500 meters, lightening danced around us, hail fell from the sky, and we saw a dead mule covered with a tarp. The hail turned to light rain and we enjoyed cloud cover off and on throughout the day. The Canyon vets said it was about 25 degrees cooler than normal. I may have never made it if it was 100+.

Hiking the canyon is an enigma, your spirit is lifted while your body is punished. I had my bike computer in my pocket, but its global positioning system was cutting in and out meaning the mileage was off, but the first half descent of 6,600′ seemed spot on. The toughest point for me was the middle because as I descended my lower back got progressively tighter to the point where I thought it was going to completely seize up.

There are no rescues in the Canyon, once you drop in, you’re committed to the full meal deal. I took some comfort in the fact that I was among the first few hikers in our group meaning if my back completely gave out, people would find me on the trail and provide a proper burial. I also rolled my ankle at one point, took a wrong turn, did some ill-advised bushwhacking that added distance, and nearly ran out of water before lunch at Phantom Ranch.

I was not hiking particularly quickly, but I spent the first half of the day enjoying wonderfully long stretches without stopping for more than a few seconds for a picture or water. I reached the South Rim at 6:15p and guess that I was moving for about 9:45 of that 11:15. I enjoyed a longer lunch than normal, about an hour, because Dan and others rolled in just as I was beginning to feel semi-normal.

I used the additional time to stretch my back. The ascent was unrelenting and damn steep. I was conscious of how uniquely beautiful my surroundings were about 75% of the time. The rest of the time, I was so shelled that all I could do was focus on the next twenty meters.

There’s something wonderfully primitive about walking long distances. Maybe because it has been the dominant mode of transportation for the vast majority of world history. I dig my carbon fiber bicycle, but it doesn’t connect me to the ancient past in the way that walking long distances does. And in the Grand Canyon the ancient past is in stereo because your constantly surrounded by unrivaled geologic wonders.

Thanks be to God for the health to walk into and up out of the grandest of canyons.

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A Plea to Drivers—Let Us Live

Happy to report that I’m running, cycling, and swimming mostly pain free. Some low level tendonitis, but nothing ice can’t remedy.

I’m hiking from the North Rim of the Grand Canyon to the South, on May 23rd. Twenty-four miles in a leisurely 12 hours, assuming a rattle snake doesn’t get me. Then, to the top of Mount Humphrey, the highest peak in AZ, the next day.

A five day cycling camp in and around Bend, Oregon the first week of June.

In late June/mid July, I’m considering entering a shortish local triathlon and/or a nearby half iron.

And thanks to lottery success this year, on July 31st, the always epic Ride Around Mount Rainier in One Day. Here’s another RAMROD write-up. And here’s more course info.

Runners and cyclists have an obligation to follow the rules of the road and run and cycle defensively. Among other things, that means wearing bright colored clothes; using flashing lights early and late in the day; and following the rules of the road, including stopping for stop signs and red lights whenever anyone is within view; and always running behind any car with tinted windows.

Drivers also have an obligation to follow the rules of the road including stopping at stop signs, looking both ways before pulling onto a roadway, adhering to the speed limit, and respecting bike lanes.

I’ve had a scary number of close calls this spring. I don’t know why, but lots of drivers in my community are in a BIG hurry. That means they routinely brake 10-15 feet beyond white stop sign lines. Which can mean broken bones if not worse. Then, the same hurried drivers glance one way and quickly speed away.

Another common occurrence is what I think the police should write up as an “out of sight, out of mind fuck up.” This is when you, the driver, pass me, the faster than you realize cyclist, and immediately forget I’m right behind you in the bike lane. Then, you suddenly turn right, right in front of me. Recently, I locked my brakes up, swerved, and somehow managed to avoid contact with you.

Even worse, recently, a guy buzzed our bike team by passing closely by us at about 65mph and then immediately swerving into the bike lane. Then yesterday, Mark and I were riding side-by-side in a bike lane when a hulking SUV edged towards the line and gunned it. The message, “I could kill you, if I wanted.” As happens on occasion, we caught the offending SUV at a red light 200 meters later. The driver immediately looked down at her cell phone to avoid eye contact with us. Like driving a drone, she didn’t want to see the individual people on the bicycles.

I imagined her chuckling with her husband about her feat at dinner. If her window was down, and I had a chance to collect myself, I would’ve said to her what I want to say to you:

You’ve got about three tons on us, so if you want, you can easily kill us. But we have wives, children, and sometime soon, grandchildren. They would be sad. So please share the road peacefully and let us live. Thank you.