The 175lb Cyclist

Back in 2005 when I got into road cycling, I was not the svelte athlete that I am today.

Just kidding, I wouldn't consider myself svelte even today, just in way better shape...

My first ride on my brand spankin' new Trek 5200 was only like 4 or 5 miles max such was my physical state that I didn't know how I'd do.  I felt good after that ride and was amazed to look down at my cycling computer and see how fast I was going down some small hills.  I wasn't fast, but that was okay, I was having fun.

Here's a stock photo of a Trek 5000 minus pedals, this is the bike I had back in 2005-2006

I began to devour anything I could get my hands on that pertained to the history of cycling and on improving my performance.  Pretty soon everything I was reading was using the 175 lb athlete as the benchmark.  There was nothing for folks in my weight range (at the time 200+).  I was researching different parts that I could swap out to make my bike lighter thinking that was what would make the most difference.  The spring of 2006 saw me upgrade the bars, stem, seat post & pedals along with my cycling shoes and a better helmet.

I was becoming a weight weenie, which is a cyclist so obsessive over the weight of their bike that they will spend hundreds on a carbon fiber component that weighs 100 grams less than the top end aluminium component.  I thought that by getting the bike as light as I could that it would make all the difference with my performance.

Another aspect to improving my performance at the time and through subsequent years up until 2012 was that I had to carb load, i.e. eat a bunch of pasta and such because I didn't want to bonk.  All the aforementioned books that referenced the 175 lb cyclist talked about eating bars & gels at the rate of 250 grams of carbs per hour because that is what the body can process.  The pros eat spaghetti pre-ride so that's what I did.

For real, I would make a small bowl of pasta top it off with Parmesan cheese and an egg all because the pros did it.  However as I have learned in subsequent years is that what the pros do isn't necessarily the latest & greatest nor is what they say they do, actually what they do.  For an example along those lines is how whatever bike is sponsoring their team that year is the best bike they have ever ridden.  The proof in the pudding is to see what bike they get when they retire, when it is their choice.

Plus, what I ride in a year, they cover just doing the Tour de France and several week long stage races.  They are riding their bikes way more than I do.

Because of his association with Lance Armstrong, I followed a lot of what Chris Carmichael was offering in the form of books & articles online.  What we didn't know at the time was that Carmichael was essentially a beard for Michele Ferrari.  And no matter what I did, my weight didn't budge past a certain point.  I could ride for hours & days on end and fuel the way I should be based on what I was told by the mainstream and my weight would not budge or it would go up.

I basically resigned myself to being a 200 lb cyclist...

...Then I discovered ancestral health, dropped sugar & grains (except when I was on the bike) and eventually dropped to 185 lbs, which was a weight I'd not seen since 1992 or Junior year of high school pre-drivers license.  And as I became fat adapted, I found that I could make my bike jump and go fast all because I lost weight, not my bike.  I could do a century (100 miles) and feel as fresh at the end as I did at the beginning and wake up the following day ready to go again.  Yes it helped that the bike I was on a great bike, a Cervelo S5 with deep section aero wheels, but in order to make that bike do what it is designed to, I had to be fit or rather fitter than I was previously.

Kicking grains & sugars got me there.

...Then stress kicked in and I ended up chasing that dragon for the last 5 years.

Now I know what's up.  I know all those books about carb loading and eating x # of grams per hour are a joke.  I was always upset that those books with the 175 lb cyclist focused only on those folks because I felt that there were more of me than them.

One of the last "fitness" books I bought pre 2012 paradigm shift was called Race Weight (I think).  In it I followed the carb loading post workout with a massive bowl of macaroni that was recommended.  Guess what happened?  Not only did my weight balloon up, but I also had bad blood values all because I was doing what I was told would work to get me to being a 175 lb cyclist.

So now, my target weight is 175-170 lbs.  Again, I've never been lower as an adult than 185.  Hitting 180 and lower will be an interesting no man's land.  I'll have no idea how I'll perform on the bike other than that my climbing should improve a lot.

I never thought I could be that 175 lb cyclist, but now because of a couple of guys named Loren Cordain, Ph.D. & Vinnie Tortorich I am within sight of that target.  Dr. Cordain got me started back in 2012 and Vinnie has reinvigorated me with his podcast & his attitude towards food, nutrition & cycling and life.

99% Sugar Free Century

In cycling terms, a century designates 100 miles ridden in one day.  It's a bit of a badge of honor and or a milestone for us and to those non-cyclists it's a bit of a head scratcher that generates a look of horror mixed with a decidely quizzical experssion.

Most non-cyclists cannot fathom doing 100 miles on a bike, let alone 10 miles.  And to some extent I can understand that because I cannot fathom running more than 3 miles.  Thus those who run half or full marathons are crazy.  And don't even get me thinking about those ultra marathon events...

Back in the middle of June I found myself once more in North Berwick at 6:30 a.m. at the house of a friend who is also an avid cyclist.  The two of us and one other  were meeting there to ride up to Sunday River Ski Resort in Newry, Maine.  Every year, barring one of my 12 participation in the Trek Across Maine I have ridden with these two to Sunday River.  Sometimes there are more of us, but over the last 12 years we've been the core group.

June mornings in Maine can be quite cool, temperatures usually are in the mid to high 50s by 6 and as the sun creeps over the horizon temperatures rise rapidly.  Mid to high 50s for a Mainer is shorts & t-shirt weather.  On a bike though you have the added factor of wind, which can make the usually bearable temperatures less so when your heart rate is not that high.

We set out, I opting to forego a wind vest and knee warmers, but my arms covered because I knew from past experience that was all I needed.  The mosquitoes that morning realizing the bounty that awaited them managed to appear just as we were leaving.  Mosquitoes don't like cool mornings and what few I initially encountered were sluggish yet persistent.

A very brief section of town maintained dirt road greeted us for the first quarter mile.  This was followed by a quick pause once we encountered pavement to wipe any grit and gravel adhering to our tires, lest we get a slow puncture as a result.  About a mile or so down the road a short but steep wall greeted us.  My legs yet to warm up weren't pleased but as with all that goes up,it to shall go down.  We regrouped a bit further down the road just as the first real downhill approached.

I like going downhill fast and because of my weight I can hit some good speeds.  However since becoming both a husband and later a father I don't take too many risks going down hill.  In this case though I was familiar with the road and confident in both it's condition, my bike & my skills.  Without even trying I hit 50 mph, which is both quite a lot of fun but equally crazy given how narrow road bicycle tires are.

By the time we emerged onto rt 4 in Sanford we were sufficiently warmed up and began to edge our speed up.  My friend whose house we departed from is a strong cyclist and likes to sit on the front of the group.  He also doesn't use a cycling computer so he has no real way of knowing how fast he's going, he really gauges his speed soley on how much effort is he putting out and like I said he's a machine.

We dropped our other friend at some point in this stretch of rt. 4 as we headed towards Alfred.  D generally has fewer miles in his legs than us two so its not uncommon for him to drop off and ride his own ride.  That day we had a tailwind, which was great but at the same time it also meant that we could easily go to hard too soon and end up paying for it at the end of the ride.

By now the course we follow is well ingrained in my head.  And it's also neatly broken up into 25 mile segments, which is how I approach it for the most part.  Thus we arrived in Limerick and stopped in at the local General Store.  The only downside to stopping here is that they don't allow customers to use their restrooms.  This was also were I began refueling for the ride and this is where I began to enter no-man's land for me.

All winter & spring I'd ridden without sugar or grains aka gels & bars.  For the majority of my rides I was under 50 miles so I didn't need to eat, but I did use tea in my bottles.  So this was going to be a wicked experiment where I didn't use gels, bars or sports drinks.

I put several packs of cashews into my jersey pockets and that's what my fuel was for the day.  I tore into the first packet and ate even though I wasn't quite hungry yet, but I didn't want to run into a scenario where I did get hungry because then I'm chasing it rather than being out ahead.  And speaking of being ahead as there was no bathroom, I rode ahead of my buddies to a scenic lookout where I knew a port-a-potty awaited.

The r3 at the scenic view, the spaciously sized porta-a-john is to the right off camera

The next 25 miles from Limerick through Cornish to Denmark are some of the most beautiful roads in Maine.  At one point we cross and then ride along the Saco River.  The roads here are usually free of cars to the point where when we do encounter one it usually takes us by surprise because of how infrequent it is.

The other thing about this leg of the ride is that you know when you hit Denmark that it's time for lunch at Jim Bob's Convenience Store, the last few miles into Denmark are also slightly downhill, which means easier pedaling, but not so easy that you can coast.

The folks who run & work at Jim Bob's remember us and look forward to seeing us each year.  I'm particularly memorable because of my order, a ham Italian sans bread, which they put on a bed of lettuce.  C the guy whose house we left from & I got there before D and settled in to our lunches.  D got there about 3/4 of the way through our meal and insisted we not wait for him.

Jim Bob's, Denmark, Maine

Awaiting us straight out the gate from Jim Bob's was a climb, which normally would not be a big deal, but we'd just sat for about 30 minutes.  Our legs were tight and not happy about this effort.  To make matters worse out of nowhere the ugliest black lab charged us from the other side of the road.  It very nearly got hit by a car in the process and then C in trying to get it away made the dog think he was playing with it!

A bit past this was a right turn that would eventually lead to another right and short fast downhill before we eventually passed Shawnee Peak Ski Resort, yet another marker on the trip north.  Just past Shawnee Peak we have another long easy climb and then a wicked stretch of downhill and by wicked I mean long and gradually the decline levels out.  And that puts in to mile 75 aka Center Lovell and another General Store.  Again I had my cashews and was feeling great.  By this point we have 25 to go and some hills ahead, but the route begins to level out a bit as well or rather the hills are more gradual.

C & I eventually got to somewhere around 12 miles out from Sunday River when I started to feel something odd.  I have never truly bonked and didn't want to that day.  I had cashews and that ham Italian and water all day.  At this point I had a bottle of water with MCT oil and probably should have drank that sooner, but I didn't.  Macadamias being a nut higher in fat and lower in carbs also might have been a better choice.  C had gotten a coke in Center Lovell, so I took a sip of what little was left in his bottle and immediately felt better.  Yup I was nearing a bonk.

The author wondering where to go...

At around 7 miles to go we ran into some folks I know from a cycling club in Kennebunk, they too were riding up so C & I rode with them into Bethel and a convenience store.  It was here at mile 94 that I had my first real big amount of sugar that day when I bought a coke.  I knew that the Sunday River access road and it's grades of 13% or more for over a mile awaited me and I did not want to blow up there.

The Coke was tasty as ice cold ones are on a hot day.  I refilled my bottles with water and off we went.  C had already taken off and I didn't bother catching him and eventually I did see him and might have caught him on the access road had he not turned off to go to the Grand Summit Hotel at Sunday River.  I was headed to South Ridge Lodge, which is where all Trek functions were taking place including bike storage.  That 13% grade really bit into my legs, but I threw it into my lowest gear 34x32 and just rode it at my own pace at that point.  As I neared South Ridge the grade eased and I threw into the big ring for a final charge at the non-existent line.

And there I was at Sunday River having ridden a Century, 99% on no sugar no grains and I was pleased as one could be.  Now I'd have been more pleased had I done it 100% but I was not about to let my ego trump reality.  I hadn't had a chance to test anything out before this ride, so I was headed into the great unknown so to speak and came out intact and with ideas with which to make it better next year.  Or the next century I ride, if any, this year.

South Ridge Lodge at Sunday River Ski Resort, Newry Maine where the morning after this the Trek would commence.

Update on the (mostly to date) Sugar Free Lifestyle...

Back in January I wrote about my success with NSNG, aka no sugar no grains, which is a close cousin of Paleo.  The difference is that NSNG allows for dairy, especially full fat dairy and it recognizes that we aren’t perfect and that now & again having something that is normally off limits is not the worst thing to happen.

So long story short there came a point in February where I slipped and had a treat ending a sugar free streak that was quite long and with that I became an intermittent eater of sugar once more.  That isn’t to say I fell completely off the wagon, because I didn’t, but I wasn’t 100% NSNG rather I was more like 80-85%, which for some can be fine, but personally for my goals that isn’t good enough.

By the end of June I’d ridden more miles in 2017 than all of 2016 combined so I think even though exercise is a poor way to lose weight, that it did help keep any excess weight off.  When I was on my bike racking up those miles (over 2,200 fyi) I was NSNG and the only stuff put in my water bottles was either tea or MCT oil.  The majority of my rides were under 50 miles so I didn’t need to eat while on the bike and up to the 1^st of April I’d been doing strict zone 2 HR training, which kept my heart rate low to burn fat for fuel not glycogen aka sugars.

I had three cycling goals for the spring.  The first was the Crank the Kanc hillclimb time trial.  I sucked hard that day and ended up being the second to last male rider in my age group.  The last guy was hauling a tag along with a couple of kids.  I just did not perform that day and I was not happy about it.  I slacked off, no doubt about it and those slips & trips with sugar meant that I was at a steady weight and never dropped anything.

Years ago during my archaeology days, I had a crew chief who was big into martial arts and being a home brew guy.  But he came to a point in his life where he had to decide what he like more martial arts or home brew because the latter was causing his weight to fluctuate in a way he didn’t like.  He was on the rollercoaster of losing during the week and then come the weekends he’d brew and imbibe and gain it all back.

I was on a similar course except that my weight because of the treats and the cycling was staying put, granted it was staying put at an okay weight.  However that weight was not idea for going uphill on a bike very fast.  There were other mistakes made that day in terms of gear choice and warm up, but at the end of the event it also came down to my decisions pure & simple.

Next up was the White Mountain Memorial Day Classic, a ride which I adore and have a bit of history with.  In 2012 I finally made it to the top of Hurricane Mt without stopping and was literally flying until I crashed out and since then while I have gone up Hurricane without stopping I haven’t gone up it feeling the same and haven’t been flying since.  Well this year like last year it rained.  Now I’ll ride in the rain as it is not a big deal, but cold & rain, no thank you.  And so I missed it again.

Third was the my 12^th Trek Across Maine, the Trek is 180 miles over 3 days from Sunday River Ski Resort to Belfast. I love this ride and every year barring 1, I have ridden up to it with some friends.  Now at the Trek all food is provided by the locations where we stay, so it is tricky to be fully NSNG off the bike.

On the bike though I was able to stay NSNG, including the majority of the 100 miles we rode up to Sunday River from North Berwick, Maine.  And since then I have been thinking about how I want to proceed with NSNG.

Do I go strict NSNG and go into ketosis and become ripped?

Do I go into a 95-99% state of NSNG?

I think and it’s really hard right now because of it being summer and wanting ice cream, but I think I have to go full NSNG at least until I know I can deal with the sugar beast.  Now that may mean I never taste sugar again, which even though I know how good those things taste, is a good thing because regardless of taste they are just awful for my health.  And I’m aware of enough of my limitations that I know I can’t just eat one.  For me one leads to two and two to three.

So for now I take it day by day and try to get this under control.  I know I can do it, it’s just getting there without any hiccups that is the kicker.

Stay tuned for a recap of the century I did mostly NSNG….

Memories Are Made of These...

What is your earliest memory?

My earliest somewhat vaguest memory is of an Afro-Caribbean gentleman who stopped me from wandering further afield when we visited my father's parents in Bermuda.  I've no idea why I wandered off, nor did my parents.  I just did it and this gentleman stopped me and kept me there until my parents came to get me.  I think I was around 2.

After that, there are other vague memories like a stage production of Batman & Robin, of which there are photos from the event.  But my most solid memories come from when I was 5.  It was May 1980 and my Uncle took myself & my cousin Dave to see The Empire Strikes Back.  I slept over that night, we went to McDonald's in Sanford, Maine and then up the street to the Jerry Lewis Cinema.  McDonald's was doing a drinking glass promotion of the film and I got one of them.

As stated in other entries, I plan on doing the Mt. Washington Hillclimb.  I'd wanted to do it the year I turned 40, but it did not happen.  Once I got the r3, I was one step closer and had planned on doing it within 2 years of that acquisition.  That plan meant that next summer I'd tackle the event.

I'm postponing my participation for at least 3 years.  Why?  See the photo below...

The back of this photo has a stamp from wherever my parents had the film processed, it reads November 1975, which puts me (the adorable bundle of joy in the carrier) at approximately 7-9 months old given the clothing being worn.  That's my Dad rockin' his 70s 'stache and my sister who'd not yet be 5 years old.  It's also the summit of Mt Washington, hence why it's summer and they are wearing jackets, thus putting it between July - September 1975.

I do not recall this trip, nor would I given my age.

My youngest is 2.5 and I want her to be able to remember seeing her dad ride a bike up Mt. Washington.  Thus, pushing out to 45 adds another 3 years for all my kids to get a bit older and thus be able to recall seeing me do this.

There's also another more practical reason too.  Aside from upgrading my bike to get it as light as possible.  I also need to get as light as possible to maintain the perfect balance of power to weight.  Traditionally I have been quite good at keeping my weight down from January through the Trek Across Maine in June and then it usually creeps back up and so I start the cycle all over again in January.  This year I plan to keep the downward trend of my weight going.

The new plan is thus, shoot for 2020 when I'll be 45.  Upgrade the gruppo and wheels over the next two years.  Finally, start doing more hillclimb races to get whatever practice I can get all so I can suffer over 7 miles and thousands of elevation and steep grades to show my kids that nothing cannot be overcome so long as you have a bit of grit & determination.

But most importantly I want my kids to remember seeing their dad ride Mt. Washington.