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We all gotta work together.

We all gotta work together.

Evidently, I'm very, very late to the party on this one. I just spotted the picture above on Strava the other day, and did some research.

The notion is that riders can take a bell, and either keep & use it, or drop it back in the box when they finish their ride. There are evidently several boxes in the Simi & T.O. area, placed by the Conejo Open Space Foundation in partnership with Conejo Open Space Conservation Agency and Concerned Off-Road Bicyclists Association, who are providing the bells. (The note from CORBA is here.) And a bit of searching turned up a note indicating that SHARE MTB Club is doing something similar here in O.C.

I'm of two minds in my reaction to this. I think it's a great idea, and encourages good behavior. But I also think the communication surrounding the bells needs improvement.

continued

Recovering Right

Recovering Right

It's been tough to get much time on the bike lately. As of Saturday morning, I'd logged less than 3 hours in the last three weeks. So I was excited to have the perfect Sunday schedule: brunch with friends in the morning, then an open afternoon to go for a ride.

I had time to ride, but not enough time to head very far from home. (Unless I wanted to spend more time driving than riding.) So it was Santiago. I decided I wanted to hit the steep stream crossing and Chutes, and otherwise just ride wherever I felt like.

I'm (re-)discovering that that's a recipe for a really fun ride.

I had fun developing a "theme" of doing oft-ridden trails "backward." Where that wasn't possible, I generally took whatever trail I'd ridden least. The result was that I got to explore familiar trails from a new perspective, and have fun riding some stuff I hadn't in a while.

Climbing Grasshopper was really fun. I remember the very first time I did it, and at the time I was just learning my way around these trails, and really didn't know what to expect. It's nice to have made Santiago into "home turf." I still got beat by the real crux of that climb, though: a short kicker climb followed by a hard right turn into a steep rock garden. On hindsight, I should have given that section another try, since I was basically done climbing for the day. I'll have to give it a real try next time.

I also took this as an opportunity to confirm the results of my accidental experiment last week. I followed my usual protocol completely, and I feel great.

Recovering Wrong

Recovering Wrong

Every once in a while I wonder if all my little recovery rituals do anything. And then I screw up and skip all of them, and I'm left feeling like an old man after a ride.

So here's my current protocol:

Nightly, with dinner:

  • 3 capsules krill oil
  • 1000 IU vitamin D
  • 1 standard multivitamin. (I like Nature's Blend Totalday, but it's hard to find.)

During the Ride:

Immediately Post-Ride:

If (and only if) I eat a full meal within 30 minutes of finishing my ride, I can skip the BCAA/L-Glut.

Last week, I skipped the vitamins/krill oil most nights, then went for a ride on Friday and forgot to take a water bottle, and so had nothing to drink while on the ride, and no way to wash down the BCAA/L-Glut. And I didn't end up eating dinner until about 90 minutes after finishing my ride.

Put all that together, and a moderate one-hour ride that should have felt great felt harder than usual, and two days later, I'm still slightly sore.

Aging sucks. Solid preventative maintainance and recovery practices are key.

Current KB

Current KB

I've been pushing the kettlebell workouts lately. 2-3 days a week. It's not as much fun as riding, but at least I'm maintaining my fitness and I still feel like myself.

Here's where I'm at:

  • KB swing 5 x 20 @ 50#
  • 1-arm KB swing 5 x 20 @ 50/35/50/35/50#
  • knee push-up 3 x 30 @ BW
  • 1-arm KB clean 3 x 20 @ 35#
  • Turkish get-up x 10 @ 50#

That generally takes me about 40 minutes. (I think? Need to time it.)

continued

Tour de Tryptophan/24 Hours of the Fullerton Loop

Tour de Tryptophan/24 Hours of the Fullerton Loop

I will not be partaking, but I'm just leaving this here as a reminder that someday it would be fun to join in the Tour de Tryptophan/24 Hours of the Fullerton Loop. I'm not up for 24 hours in the saddle, but if they every do a 6-hour division, I'd love to take a stab at that.

older stuff