Schwinn 564 -- 40 miles, into 3 Cups (to tell them I'm out riding). Then across bridge to Warrenton, out to Ft. Stevens, bike trail to Area A, then So. Jetty, return on main road, past KOA and south, to CostCo, Ft. Clatsop and return. We started "bonking" about 5 miles from the finish, but were OK.
Trek Radar bike computer has some connection issues -- It might be the sensor, but I suspect it's the connection between the unit and the handlebar mount.
40 miles, 14.4 mph avg. 2:45 min. (more or less, some computer glitches)
I really lack any sort of power for climbing even the most gradual incline. Flats I get 15 mph to 17 mph.
Hot bath, protein drink, Ibuprofen . . .
Saturday, April 30, 2011
Thursday, April 28, 2011
Chili -- Because This Weather Sux!
We have a winner here. I put a pot together, grabbed some tortillas and took it down to "the girls" at 3 Cups Coffee House. I'm not getting enough beans in my diet, and we're working to correct that --
Allison Wunderland's
SouthWestern Style
Black Bean / Pinto Bean
(It Ain’t Soup)
Vegeterranian Chili
8 Qt. Stock Pot – Larger might be a good idea . . . Heavy bottom so it won’t stick. Cast Iron is good!
Build a sauce . . . Measures are approx. I used a measure this time, but mostly I go by experience.
In olive oil:
2 yellow onions ½" dice
½ cup minced garlic (I use CostCo minced in a jar.)
Sweat until onions turn color
1 Anaheim Pepper , veined and seeded – ½" dice
1 Problano Pepper , veined and seeded – ½" dice
Couple Jalpeno – I used escabeche, pickled in the can. Fresh is good.
We didn’t do Green Pepper (2 or 3) because they’re $1.29 ea. @ Fred’s, and I ain’t shelling out! But Gr. Pep’s are swell!
Its’ CHILI – you’re the chef. Take charge of your pepper pallet. (I’d avoid habenero / Scotch bonnet!)
Sweat a bit more . . .
2 Qt. Tomato sauce
12 oz Tomato paste
2 cup diced tomato (In the can works. I had fresh Roma.)
2 cup Pace Picante . . . more or less two cup.
Bring to simmer. – bring up heat as we add the beans . . .
4 Qt. Soaked beans – 50/50 Pinto & Black Bean (Soaked 12 hrs. rinsed, drained.)
1 Tbs HEAPED dried California chili
1 Tbs HEAPED dried Arbol chili
3 Tbs REALLY HEAPED cumin
Its’ CHILI – you’re the chef. Take charge of your pepper pallet. (I’d avoid habenero / Scotch bonnet!)
12 ea. Corn Tortilla – minced. (Masa Farina works too.) This thickens the sauce, completes the bean protein.
Should be at about 30 min. so far . . . and about 7 ½ Qts
Stir, stir, combine, stir . . . Should be thick enough to stand a heavy spoon, solids should sit ABOVE the sauce.
Bring to a simmer, cover adjust the heat, and go check what Maggie is up to . . .
Maggie is our favorite child at 3 Cups Coffee House:
Keep heat low simmer to keep from sticking. STIR to bottom to keep from sticking – because it’s THICK and will fry to the bottom of the pot! I use a square ended bamboo spatula (turner/flipper) to scrape the bottom of the pot while stirring. I stir a lot, check and stir, adjust heat.
Adjust, adding water to pot as ingredients cook and expand. (Beer works too!) But it ain’t SOUP! Not too much water! You’ll be happier with the beer in the cook, not in the chili. Beans should sit ON the sauce, not hide under it. Adjust chili peppers while cooking, to taste. I’m probably going to add MORE CUMIN – couple more Tbs . . .
It’s done when the beans are tender, falling apart. I don’t like chewy, granular beans -- looking at 4 hrs. We want them beans tender as a mother’s love! Speaking of mothers and love: I’d add wheat germ and brewer’s yeast, just because.
Allison Wunderland's
SouthWestern Style
Black Bean / Pinto Bean
(It Ain’t Soup)
Vegeterranian Chili
8 Qt. Stock Pot – Larger might be a good idea . . . Heavy bottom so it won’t stick. Cast Iron is good!
Build a sauce . . . Measures are approx. I used a measure this time, but mostly I go by experience.
In olive oil:
2 yellow onions ½" dice
½ cup minced garlic (I use CostCo minced in a jar.)
Sweat until onions turn color
1 Anaheim Pepper , veined and seeded – ½" dice
1 Problano Pepper , veined and seeded – ½" dice
Couple Jalpeno – I used escabeche, pickled in the can. Fresh is good.
We didn’t do Green Pepper (2 or 3) because they’re $1.29 ea. @ Fred’s, and I ain’t shelling out! But Gr. Pep’s are swell!
Its’ CHILI – you’re the chef. Take charge of your pepper pallet. (I’d avoid habenero / Scotch bonnet!)
Sweat a bit more . . .
2 Qt. Tomato sauce
12 oz Tomato paste
2 cup diced tomato (In the can works. I had fresh Roma.)
2 cup Pace Picante . . . more or less two cup.
Bring to simmer. – bring up heat as we add the beans . . .
4 Qt. Soaked beans – 50/50 Pinto & Black Bean (Soaked 12 hrs. rinsed, drained.)
1 Tbs HEAPED dried California chili
1 Tbs HEAPED dried Arbol chili
3 Tbs REALLY HEAPED cumin
Its’ CHILI – you’re the chef. Take charge of your pepper pallet. (I’d avoid habenero / Scotch bonnet!)
12 ea. Corn Tortilla – minced. (Masa Farina works too.) This thickens the sauce, completes the bean protein.
Should be at about 30 min. so far . . . and about 7 ½ Qts
Stir, stir, combine, stir . . . Should be thick enough to stand a heavy spoon, solids should sit ABOVE the sauce.
Bring to a simmer, cover adjust the heat, and go check what Maggie is up to . . .
Maggie is our favorite child at 3 Cups Coffee House:
Keep heat low simmer to keep from sticking. STIR to bottom to keep from sticking – because it’s THICK and will fry to the bottom of the pot! I use a square ended bamboo spatula (turner/flipper) to scrape the bottom of the pot while stirring. I stir a lot, check and stir, adjust heat.
Adjust, adding water to pot as ingredients cook and expand. (Beer works too!) But it ain’t SOUP! Not too much water! You’ll be happier with the beer in the cook, not in the chili. Beans should sit ON the sauce, not hide under it. Adjust chili peppers while cooking, to taste. I’m probably going to add MORE CUMIN – couple more Tbs . . .
It’s done when the beans are tender, falling apart. I don’t like chewy, granular beans -- looking at 4 hrs. We want them beans tender as a mother’s love! Speaking of mothers and love: I’d add wheat germ and brewer’s yeast, just because.
Beach Walk
Wed. 4-27-11 (Yesterday)
2.5 hr. Nordic pole on the beach, dunes. 6.75 miles.
We loaded up the CamelBak M.U.L.E (I need to figure out what this acronym is about.), and parked at Ft. Stevens Historic Area -- Packed 3 litres water, 1.5 litres protein shake (skim milk, yogurt, wheat germ, banana, blueberry, strawberry, whey protein), compact binoculars, GPS.
Windy, cloudy, borderline raining . . . Used the Marmot Gortex shell w/ vents (very nice!), Stearns storm pants, New Balance boots, hiking socks, long Johns, polar fleece top, knit hat . . . and this was the right amount of clothing.
M.U.L.E. is most excellent on the water delivery! Great bite valve, no leaks, generous flow. MUCH better than the Ful pack -- which never really got used. FIT is better on this pack too, all nice features. Arm movement freedom is excellent. No binding, but I was having problems getting at the Marmot sleeve vents w/ the pack, poles, and gloves . . . Not unreasonable I suppose.
We hang the GPS on the waist belt or stick in a coat pocket.
From Ft. Stevens Historic Area to "Area A" and the "Equestrian Trail" which heads south on the back side of the dunes in the beach grass, to the Peter Iredale, about 1.89 mile straight-line down the beach.
Trail is sandy beach grass, and narrow. This requires some "high sticking" on the Nordic poles -- otherwise they catch in the beach grass. High sticking means more upper body exercise!
Several "bog spots" water marshes which we were able to walk around.
I looked for a connecting trail east to Battery Russel, but didn't see anything obvious. It might be 300 metres bushwhack through the beach grass and shore pine to get to the Battery. Maybe for another day.
Some rolling terrain on the trail and a good workout, 60% HR capacity (110 bpm by estimate of perceived exertion).
We ultimately came to a wide, deep puddle and not able to get around in the wooded thicket -- so back-tracked and up the dune, over the hill to the beach. I wasn't using the GPS to navigate and was surprised to end up just above the hull of the Peter Iredale. (I didn't think I was that far south.) GPS check at the Iredale says 3.49 miles from the Historic Area. 1.89 miles up the beach back to Area A.
Sat and had 2/3 of the protein drink, then head up the beach sand back to Area A -- Jogged over the dune to get the heart rate up a bit. Then chased another walker on the asphalt back to the Historic Area. Much easier on the feet to walk the shoulder of the trail in the grass than on the asphalt.
6.7 miles. Weight is running 216.6 these days, 22% -- 25% fat depending on hydration. (Fat % is lower when hydrated. Weight is lower when dehydrated.)
Raining hard the rest of the day. Came home and SOAKED in the bath, hot and relaxed.
2.5 hr. Nordic pole on the beach, dunes. 6.75 miles.
We loaded up the CamelBak M.U.L.E (I need to figure out what this acronym is about.), and parked at Ft. Stevens Historic Area -- Packed 3 litres water, 1.5 litres protein shake (skim milk, yogurt, wheat germ, banana, blueberry, strawberry, whey protein), compact binoculars, GPS.
Windy, cloudy, borderline raining . . . Used the Marmot Gortex shell w/ vents (very nice!), Stearns storm pants, New Balance boots, hiking socks, long Johns, polar fleece top, knit hat . . . and this was the right amount of clothing.
M.U.L.E. is most excellent on the water delivery! Great bite valve, no leaks, generous flow. MUCH better than the Ful pack -- which never really got used. FIT is better on this pack too, all nice features. Arm movement freedom is excellent. No binding, but I was having problems getting at the Marmot sleeve vents w/ the pack, poles, and gloves . . . Not unreasonable I suppose.
We hang the GPS on the waist belt or stick in a coat pocket.
From Ft. Stevens Historic Area to "Area A" and the "Equestrian Trail" which heads south on the back side of the dunes in the beach grass, to the Peter Iredale, about 1.89 mile straight-line down the beach.
Trail is sandy beach grass, and narrow. This requires some "high sticking" on the Nordic poles -- otherwise they catch in the beach grass. High sticking means more upper body exercise!
Several "bog spots" water marshes which we were able to walk around.
I looked for a connecting trail east to Battery Russel, but didn't see anything obvious. It might be 300 metres bushwhack through the beach grass and shore pine to get to the Battery. Maybe for another day.
Some rolling terrain on the trail and a good workout, 60% HR capacity (110 bpm by estimate of perceived exertion).
We ultimately came to a wide, deep puddle and not able to get around in the wooded thicket -- so back-tracked and up the dune, over the hill to the beach. I wasn't using the GPS to navigate and was surprised to end up just above the hull of the Peter Iredale. (I didn't think I was that far south.) GPS check at the Iredale says 3.49 miles from the Historic Area. 1.89 miles up the beach back to Area A.
Sat and had 2/3 of the protein drink, then head up the beach sand back to Area A -- Jogged over the dune to get the heart rate up a bit. Then chased another walker on the asphalt back to the Historic Area. Much easier on the feet to walk the shoulder of the trail in the grass than on the asphalt.
6.7 miles. Weight is running 216.6 these days, 22% -- 25% fat depending on hydration. (Fat % is lower when hydrated. Weight is lower when dehydrated.)
Raining hard the rest of the day. Came home and SOAKED in the bath, hot and relaxed.
Tuesday, April 26, 2011
CamelBak M.U.L.E
CamelBak M.U.L.E. --
We took the SECOND Ful Cargo back to CostCo. No slot in the bite valve I cut one myself.), kink in the hose from shipping, poor water flow. Sternum strap at lowest position comes just under the Adam's apple. (Poor fit, skimpy on size.)
Stopped at REI in Tualatin and shopped -- Looked at CloudWalker, RidgeRunner, Octane 18, Lobo, Hawg . . . I have day packs, longer haul camping frameless stuff. I want (GoldiLocks here) something bigger than "small" and smaller than "big."
The M.U.L.E. seems just right at 765 cc storage, 100 oz. water capacity. Nice features. Sternum strap adjusts over the STERNUM! Rest of the pack fits nicely w/ ample allowance for adjustment to larger size person -- No skimping on size. Shoulder and waist straps have securing features to stop loose flapping.
Nicely finished, cinch/compression straps, stow pockets, "shed layer" pocket large enough for a bike helmet. Antidote 100 oz. bladder fills/accesses independent of the rest of the pack. No hassle filling. Tube disconnects. Bladder mounts with a tab under the fill opening to stabilize so it doesn't slump down in the bag when empty. Fill opening is large enough to reach in with a hand for cleaning, ice . . . drying ribs in the bladder allow the bag to hang open and drain.
218. 25 lbs today 23% -- this weight late in the day (fasting for blood work w/ the doc). Dr. Atkinson and Dr. Doak were thrilled to see my gains!
Walk across Sky Bridge at OHSU, and then up six flights of stairs -- two more on the other end. Got some "recovery walking" in . . . aerobic up the stairs.
Raining. We want to try out this CamelBak . . .
Monday, April 25, 2011
Walking
30 min. walking, no poles . . . to destination and return. Moderately pushed pace. Some back stiffness. I was not wearing walking shoes.
AM wt. 221, 22%
AM wt. 221, 22%
Spin Bike -- 35 min.
35 min. Spin Bike -- Have been reading Freil and looking at VO2 Max, aerobic capacity.
About 5, 6 min. "warm up" to 100 bpm. Then push to 105 bpm, 110 bpm . . . At about the 8 min. mark, increase resistance and stand -- pedal to 124 bpm (75%). Sustain this zone, taking 90 seconds to reach target and another minute to hold at target.
Reset resistance and recover back to abou 115 bpm (70%),
Then increase resistance, stand and push to 130 bpm (80%) -- rate reaches 132 bpm. Reduce resistance and hold for a couple minutes. Repeat interval maybe three times.
Then reduce resistance more and "warm down" to about 115, 110, 105 (70%, 67% 64%) . . . and stop at 35 min.
Interval work at a decent aerobic threshold. Breaks up the routine on the spin bike.
We've been eating a lot (too much) at the Fultano's salad bar. Not too much "fat" (eggs, pepperoni in binges, but moderate). Lot's of protein, veggies. Weight is up (hard to gauge, will weigh in the AM, but fat is down to 22%.
Raining. I want to ride on the road . . . road bike.
About 5, 6 min. "warm up" to 100 bpm. Then push to 105 bpm, 110 bpm . . . At about the 8 min. mark, increase resistance and stand -- pedal to 124 bpm (75%). Sustain this zone, taking 90 seconds to reach target and another minute to hold at target.
Reset resistance and recover back to abou 115 bpm (70%),
Then increase resistance, stand and push to 130 bpm (80%) -- rate reaches 132 bpm. Reduce resistance and hold for a couple minutes. Repeat interval maybe three times.
Then reduce resistance more and "warm down" to about 115, 110, 105 (70%, 67% 64%) . . . and stop at 35 min.
Interval work at a decent aerobic threshold. Breaks up the routine on the spin bike.
We've been eating a lot (too much) at the Fultano's salad bar. Not too much "fat" (eggs, pepperoni in binges, but moderate). Lot's of protein, veggies. Weight is up (hard to gauge, will weigh in the AM, but fat is down to 22%.
Raining. I want to ride on the road . . . road bike.
Sunday, April 24, 2011
Fitness
First -- We tuned up and prepared the Schwinn road bike for riding. 14 sp. 700 x 25cm tires. 36 spoke wheels. We set up the cycle computer on the bike.
Now it's raining . . . again . . . some more.
Hauled out Friel: Cycling Past 50 and The Cyclist's Training Bible
These provide a good review of exercise interval and RECOVERY. I'm not getting recovery, or else otherwise over-training. (Motivation and weather may be a factor too.)
We've been looking at Max. Heart Rate (MHR):
Not much credibility in the 220 bpm - age = MHR
Least objectionable (std. deviation 6.4 bpm) MHR = 205.8 - (0.685 x age) -- and I get 162.645 bpm.
Tanaka offers a complex non-linear function:
MHR = 163 + (1.16 x age) - (0.018 x age sq.) +/- 2 to 5 bpm. -- and I get 164.638
Upshot of these formulae are that my MHR moves UP from 157 to more like 163 / 165. A window at 164 is useful.
60% = "fat burn" -- 98.4 bpm
(110 bpm = 67%)
70% = "endurance" -- 114.8 bpm
(120 bpm = 73.17%)
(124 bpm = 75.6%)
80% = "anaerobic" -- 131.2 bpm
We've reviewed and found that the recent experience of difficulty in reaching the higher pulse rates is due to fitness gains and not because I can't get "up to speed." My cardio is improving.
VO2 Max -- http://www.brianmac.co.uk/vo2max.htm
VO2 Max = ml. O2 / one min. / per Kg. body weight
Oxygen Uptake, with two theories about function: Presentation and Utilization.
Presentation posits that VO2 Max. relies upon the body's capacity to move (present/transport) O2.
Utilization posits that VO2 Max. relies upon the body's capacity to utilize available O2.
In any case, improved VO2 Max. results in lower heart rate w/ exercise. There are calculators for home testing online:
http://www.brianmac.co.uk/homestep.htm (But this site provides only relative comparison, not numbers.)
-- RECOVERY
I need to do some research on recovery parameters and assessment.
Now it's raining . . . again . . . some more.
Hauled out Friel: Cycling Past 50 and The Cyclist's Training Bible
These provide a good review of exercise interval and RECOVERY. I'm not getting recovery, or else otherwise over-training. (Motivation and weather may be a factor too.)
We've been looking at Max. Heart Rate (MHR):
Not much credibility in the 220 bpm - age = MHR
Least objectionable (std. deviation 6.4 bpm) MHR = 205.8 - (0.685 x age) -- and I get 162.645 bpm.
Tanaka offers a complex non-linear function:
MHR = 163 + (1.16 x age) - (0.018 x age sq.) +/- 2 to 5 bpm. -- and I get 164.638
Upshot of these formulae are that my MHR moves UP from 157 to more like 163 / 165. A window at 164 is useful.
60% = "fat burn" -- 98.4 bpm
(110 bpm = 67%)
70% = "endurance" -- 114.8 bpm
(120 bpm = 73.17%)
(124 bpm = 75.6%)
80% = "anaerobic" -- 131.2 bpm
We've reviewed and found that the recent experience of difficulty in reaching the higher pulse rates is due to fitness gains and not because I can't get "up to speed." My cardio is improving.
VO2 Max -- http://www.brianmac.co.uk/vo2max.htm
VO2 Max = ml. O2 / one min. / per Kg. body weight
Oxygen Uptake, with two theories about function: Presentation and Utilization.
Presentation posits that VO2 Max. relies upon the body's capacity to move (present/transport) O2.
Utilization posits that VO2 Max. relies upon the body's capacity to utilize available O2.
In any case, improved VO2 Max. results in lower heart rate w/ exercise. There are calculators for home testing online:
http://www.brianmac.co.uk/homestep.htm (But this site provides only relative comparison, not numbers.)
-- RECOVERY
I need to do some research on recovery parameters and assessment.
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