In January I set up some fitness and bike touring goals. Six months later, have I completed any of them or am I really behind? Midyear Bike Touring Goals Check-In  Health/Fitness     Drop the weight   HELL YES... not quite at full goal, but mostly there.     Weigh in at least every other day all year (unless traveling) and set a back on the wagon number   YES! Near daily even. Back on the wagon weight also set. I'm getting below that number now     Fitness center plan   None, zero. I've only been cycling, but can revisit this on the back half of 2023     Dry  January Feb   YES - plus I've dramatically reduced drinking overall, if only for the calories. The wonders of NA beer... is it as good? No. But is it a nice alternative? Yes.   Touring     5 multi day tours in 2023   3 and counting, 4th is imminent, 5th I have an idea. Possiblity of more than that? Maybe.     At least one 7+ day tour   Preview episode coming soon!     At least one fully new-to-me trail or route   NOT YET, looking at the 5th tour for this     Cross a new state by bike   NOT YET, and may have to figure out an easy one ;)   Whacky things     A  heavily transit aided tour   Preview episode for the summer tour, coming soon ;)     A microcamper aided tour   NOT YET... might be a fall one? Or the state crosser?

328: Midyear Bike Touring Goals Check-In

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After a surprisingly fast start for a planned slow tour, it was time to head down trail. But the muddy trail conditions of the night before don’t improve with more rain, and the forecast looks pretty wet and plans… well, they’re meant to change on a big bike trip! Celebrate 10 Years of Pedalshift Live 6/8  The march to the ten year anniversary of the show commences… Live show to celebrate things June 8th, at 8pm ET. It will be podcasted the following week but always down for some live banter. It'll be on the YouTube channeland here at pedalshift.net/live.  C&O; But Slow - Part 2 Morning Setup and Reflections   - Description of the camping spot and the decision-making process regarding legal camping sites.   - Reflections on being overextended the previous night and the challenges of finding a good campsite. Weather and Trail Conditions   - Noting the weather holding off the rain for a few more hours.   - Observations about the better trail surface and concerns about muddy sections post-Paw Paw Tunnel. Camp Setup and Gear Adjustments   - Detailed account of morning activities, including packing and adjusting gear.   - Challenges with the fork bag and adjustments made to the tent setup. Journey Begins   - Initial miles covered with observations of the surroundings and the condition of the trail.   - Encounters with traffic and reflections on the proximity of roads to the trail. Trail Experiences   - Encounters with other cyclists, particularly a group of LE officers, and reflections on group riding dynamics.   - Decision to avoid a large group of cyclists to maintain a personal pace and experience. Weather Check and Gear Adjustments   - Checking weather forecasts and preparing for rain by adjusting clothing and gear.   - Clearing fenders from mud and dealing with bike maintenance issues on the trail. Scenic Observations   - Descriptions of the flora and fauna observed along the trail.   - Reflection on missing the red bud season but enjoying the current wildflower bloom. Paw Paw Tunnel Experience   - Detailed ride through of the Paw Paw Tunnel, including conditions and the tunnel's history.   - Observations on the descaling and maintenance efforts. Trail Challenges and Maintenance   - Continued struggles with mud and fender issues.   - Descriptions of efforts to keep the bike in good condition amid challenging trail conditions. Decision Points   - Considering various options for the day's ride and the impact of weather on the plans.   - Reflections on potential stops and the possibility of a zero-mile day due to expected rain. Hancock   - Arrival in Hancock and decision-making process about accommodations and next steps.   - Consideration of resupply options and potential camping sites. Concluding Thoughts   - Reflection on the day's challenges and successes.   - Cliffhanger about the decision on where to stay for the night and future plans for the ride. Statistics  Miles biked 42 Trail surfaces 3 Liters of water purified 2.5 Decisions to be made on where to spend the night 1 Flats 0 

364: C&O But Slow - Part 2

Starting with a semi-eventful train to Cumberland, the tour kicks off at an unexpected pace. But with rain already soaking the trail, and more on the way would the C&O; reject my desire for a chill and relaxing start to my trip? Celebrate 10 Years of Pedalshift Live 6/8  The march to the ten year anniversary of the show commences… Live show to celebrate things June 8th, at 8pm ET. It will be podcasted the following week but always down for some live banter. It'll be on the YouTube channeland here at pedalshift.net/live.  C&O; But Slow - Part 1   Introduction  Preparing for a bike ride to Union Station Discussing train schedule and potential delays    Trip Plans  Aiming to reach Potomac Forks Concerns about sunlight and trail conditions Personal health and readiness    Bike Setup  New gear setup with fork bags Adjustments made for comfort and efficiency Forecast: hot and sticky with potential rain    Union Station Departure  Chaos with Amtrak procedures and bag tags Interaction with train attendants and passengers Departure and initial impressions    Arrival in Cumberland  Commentary on Amtrak's inconsistent procedures Starting the ride on the C&O; towpath    Trail Conditions  Night riding experiences and wildlife encounters Challenges with muddy trail sections Strategies for night riding and trail navigation    Camp Setup  Passing multiple campsites Decision to push on to Potomac Forks Filtering water and setting up camp in low light    Day Zero Reflections  Impact of coffee on performance Enjoyment of night riding despite challenges Final campsite setup and reflections on the day    Closing Remarks  Observations on trail and ride experiences Preparations for the next day’s ride    Statistics  Miles biked 18 Frogs a babillion Stops to pull mud out of fenders 2 Proper bike tags requested by Amtrak personnel 1 Bike tags properly procured 0 Dark chocolate bars eaten 1 Flats 0 

363: C&O But Slow - Part 1

Finding my way back onto the C&O; is hardly a surprise, but this spring’s ride is taking a page from my 2024 goals… try to take some of these tours a little more slowly. On this preview episode, we cover how I think it’ll go down. C&O; But Slow Preview Celebrate 10 Years of Pedalshift Live 6/8  The march to the ten year anniversary of the show commences… Live show to celebrate things June 8th, time TBA, but mark it down now. It will be podcasted the following week but always down for some live banter.  The basics  Full size bike New config (more on that in a moment) Cumberland with Amtrak from DC and then… ? Going with a stove this time All camping Forecast looks like rain I’m getting over a cold, so not sure how that will impact things  New config?  The front rack from last season is fine but I want to try something new Found I couldn’t get the bike in the Dogsbody bag last year and I didn’t want to keep having to install/unintall. Might end up on my ebike? Solution: Fork bags + Hanging sleep kit from bars 7L each side Very narrow - a little too narrow? Allows me to be a bit more nimble  Pacing  First night will be close to a new moon unfortunately Would love to do 20 miles even though it’s night riding Don’t have specific plans for any particular campsites The end of the tour is up in the air… I have two options (Martinsburg and Harpers Ferry) so if I’m really enjoying the riding, I can make the miles. But if I’m enjoying the vibes (or other things) I can make this a shorter trip with some road riding on the final day  Food/water  Will likely carry more food than I have on past trips BUT going to do backpacking meals. Keeping it simple and light NPS no longer treats the wells, so I have a new gravity fed water filter. Trying not to carry as much as I have in the past Stove needed for meals, so I can at also enjoy coffee Weather Looks wet but not hot. Will be prepared This might be the thing that impacts choosing a short or long ride… trail conditions, preferring to stay in the tent for a morning rain, etc. etc.  Other stuff  Paw Paw tunnel is reopened! Not intending on climbing up to stay at my cabin (although it’s a backup option) Name of the game is slow and steady and enjoying the ride rather than just banging out miles. Would have preferred a little more riding time on Saturday to spread it out a bit more 

362: C&O But Slow Preview

Are you brand new to bicycle touring or like seeing things through the eyes of a first-timer? You’re in luck! On this episode, we revisit  the 2018 Pedalshift bicycle touring beginners series, following James from NYC on his journey to his first bicycle tour.  Originally podcast February 8, 2018.

Best of Pedalshift 106: Beginners Series (2018)

Ever wonder why it's harder to cycle up a hill? Or why it's easier to ride on smooth asphalt with skinny tires instead of wide tires on gravel? Turns out, there's an answer: SCIENCE! On this edition, we delve into the (very) basics on what works against us while riding, and how we convert food into motion! The Science of Cycling Programming notes  Best of next week Spring tour preview the week after, followed by the tour journal! The march to the ten year anniversary of the show commences… Live show to celebrate things June 8th, time TBA, but mark it down now. It will be podcasted the following week but always down for some live banter.  The Physics of Cycling 1. Rolling Resistance  Definition: Explain rolling resistance as the force that opposes the motion when an object (like a bicycle tire) rolls on a surface. Factors Affecting Rolling Resistance:  Tire Type and Pressure: Soft tires or low pressure increases resistance. Surface Type: Rough surfaces like gravel increase resistance compared to smooth surfaces like pavement.   Real-World Example: Compare how it feels to ride a bike on a sandy beach versus a smooth bike path.  2. Air Resistance (Drag)  Definition: Air resistance is the force air exerts against a moving object. Factors Affecting Air Resistance:  Speed: The faster you go, the more air resistance you face. Rider’s Position and Shape: Explain how being more streamlined (like bending low on the bike) reduces air resistance.   Practical Tip: Demonstrate with hands outstretched vs. hands close to the body while riding to feel the difference.  3. Energy and Power  Energy Definition: The ability to do work, like pedaling a bike. Power Definition: How quickly you can use energy (pedal) to move. Conversion of Energy: Discuss how food energy converts into mechanical energy to pedal. Measurement: Mention that power can be measured in watts, like how bright a light bulb is.  4. Gravity and Hills  Gravity’s Effect on Cycling:  Uphill: Gravity makes it harder to pedal uphill because you are working against it. Downhill: Gravity helps you go faster downhill.   Energy Use: Explain how more energy is needed to pedal uphill and less energy is used when coasting downhill. Practical Tips:  Gear Usage: Using lower gears on uphill and higher gears on flat or downhill.    The Biomechanics of Riding 1. Human-Bike Interaction  Pedaling Efficiency:  Definition: How effectively a rider can convert their energy into motion. Factors Affecting Efficiency: Foot position on the pedals, the smoothness of pedaling, and maintaining a steady rhythm.   Ergonomics of Bicycle Frames and Riding Positions:  Frame Size and Shape: Importance of having a bike frame that fits the rider’s body to avoid discomfort. Riding Position: Discuss how different riding positions (upright vs. leaned forward) affect comfort and speed.   Practical Tip: How to adjust a bike to fit (seat height, handlebar position).  2. Muscle Work and Efficiency  Muscle Groups Involved in Cycling:  Main Muscles: Legs (quadriceps, hamstrings, and calves), but also mention the core and arms for balance and control.   Efficiency in Muscle Use:  Warm-Up: Importance of warming up muscles to prevent injuries and improve performance. Stamina and Strength: How regular riding improves muscle strength and cardiovascular health.   Bicycle fitting can improve efficiencies  3. The Role of Gearing  What is Gearing?:  Definition: Gearing is a way to adjust how hard or easy it is to pedal. How Gears Work: Explain the basics of chainrings and cogs and how changing gears changes the resistance felt when pedaling.   Choosing the Right Gear:  Uphill and Downhill Riding: Using lower gears for uphill to make pedaling easier, and higher gears for downhill or flat surfaces to go faster. Cadence: Keeping a steady pedaling speed (cadence) to maintain efficiency.   Practical Tip: Encourage trying different gears during a ride to find what feels best for different terrains.   

328: Midyear Bike Touring Goals Check-In

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