Sunday Road Bike

Schwinn 564 -- 27.1 miles to Seaside. 2 hr. 11 min. Avg. speed 12.5 mph.

This route has some significant climbs: Out of Seaside to the summit on Lewis & Clark road the climb is 1.5 miles. Pace on most of it is 6 - 8 mph, but there are a couple stretches, some deceptively short pitches, where this speed drops to 4 mph. Lowest gear (probably 50 in.), and my rt. knee-cap was bothering me (Patellar chondromalacia -- except that it's likely from pushing too high a gear, not joint deterioration.)

Goes away when the riding stops, hot bath helps, lower gears helps.

Climbing is the last fitness gain in cycling.

We took two bananas, and a large water bottle. Ate one banana and followed the ride with a protein shake: skim milk, yogurt, whey protein, banana, strawberries, blueberries, wheat germ.

This second ride demonstrates all the symptoms of "over-did" -- sore kneecap is most obvious, but some "flagging" (bonk) on the end of the ride, about 5 miles out. No acute pain, but stiff in the shoulders, back. We get over it after the ride.

Then we slept and ate out of control . . . Over-ate and over-slept -- classic signs of over-did.

But the weight is looking good: 216.8 lbs, and 25% -- variable. Likely higher on fat because we're dehydrated.


Today (Monday) we're recovering. I feel good and want to ride some more -- only flats and watch the gearing (watch the knee). We rotated the bars/brake grips up so that the brake grips are the natural position, instead of "forward" and a second position above the brake grips. This seemed just a bit high, and so we moved them down just a bit -- like an inch or two.

We're going to lower the bars on the spin bike. They're set now above the saddle. We're moving them level or one notch below.