ReUse - Innertubes

I don't know about you, but I have a special ability to lose hair bands like it's my job.  I can go through a pack in nothing flat.  A pack of hair bands from the store costs a couple of bucks and has more packaging than product.  A silly expenditure when I can make my own from old tubes. 

I like these ones better anyhow.  I have really fine hair so normal bands slip out, but these stay in place without tangling and puling out my hair.  

Here's what a half an old tube and a half hour in front of the tube will yield:

Time Trial Fantastico

I've been talking to my friend Josh about Time Trials and I've decided to try to put together a TT setup for my regular road bike.  What's that you say?  I'm so slow that it isn't really worth it?  Well you're right, I am slow, but the good people over at Cervelo have put together a presentation that explains why slow pokes like me actually get more benefit from aero equipment than the pros.  

To sum it up, a slow rider spends more time covering the same distance as a fast rider, so an increase in her speed is applied over a longer time span than the fast rider's.  To look at it another way, a time trial is raced in hours per mile rather than miles per ho

ur.  for a 25 mile course, a rider increasing their speed from 30 to 31 mph saves 1.61 minutes while a rider increasing their speed from 20 to 21 mph saves 3.57 minutes.  Now, aerodynamic advantages get more complex as speed increases, but the basic idea is that the slower you are, the more aero equipment you should buy.  Good enough for me.  

So, my goal is to put together a TT setup for under $150.  Here's what I've come up with.  (I've listed the cost and the estimated time savings over 25m.)

Aero Bars:  I already have the Profile Design T2+ clip on aero bars so I'm not counting them in the total, but they normally go for about $100.  They aren't the most comfortable since the bars are straight rather than bending up, but TT's are short enough that even I can tough it out.  Cost: $0  Time: 3min

TT Saddle:  I scored big time on this one.  I picked up a used Selle San Marco, in great condition, for $25 at The Recyclery.  I haven't tried it out yet, but anything will be better than just tipping my road saddle forward.  This will also allow me to have a proper position on the bike.  Cost: $25  Time: 2 min  Saving your delicate bits: Priceless 

Seat Post:  I should be able to find a used one for about $10

Rear Wheel Cover:  I'm looking at the CH Aero Wheel cover from Excel Sports.  I've heard that they work as well as a disk and, they're certainly more affordable than a real disc.  Cost: $60 Time: 1/2 min

Helmet:  After the front wheel and bars, this is supposed to be the most important piece of aero equipment.  Cost: $40 (ebay)  Time: 3/4 min.

Shoe Covers:  These look pretty cool, but I think I'm going to go the cheap-o route and just use socks.  Cost: $0 Time: 1/4 min

Total:  $135 & 6.5 minutes

C to the Rock Pot!

How in the hell did I ever survive before the Crock-Pot?  I was inspired reading one of the Fat Cyclist posts the other day, and decided to try a little Crock-Pot cooking myself.  Elden is right,  you cannot screw this up!  I really don't have the time to cook regular meals right now, let alone healthy vegan ones, but I have yet to prepare a meal in this thing that took more than 10 minutes to prep.  It's also really easy to go fat-free (if you're into that kinda thing). 

 

Not only that, but crockpot dishes also seem to benefit from the addition of whatever-needs-to-be-eaten-today-before-it-goes-bad ingredients.  Half a cup of chickpeas that you aren't really going to put in a salad = extra protein and delightful texture.  Kinda wilty spinach or leftover green beans = a splash of color and nutrients in a hearty bean soup.  

Today's adventure: Potato Lentil Stew

(quantities are very approximate - measuring takes time and leads to dirty dishes)

1 c. red lentils

4-5 red potatoes, cubed (not peeled)

4 carrots, reasonably sized pieces

2 c. spinach, chopped

3 coves garlic, crushed

1 bay leaf

1 T Italian Herb Seasoning

1 metric ton black pepper

whatever leftovers seem to fit

and...

Eva's Secret Vegan Yummy Broth (just trust me):

1 PBR tallboy or 1 c. Franzia

1/4 c. soy sauce

1/2 t. instant espresso

1/2 t. paprika

Enough water to cover

Turn the crock-pot on high to kick things off for the first hour or two, then set it on low until it looks like soup (6 hrs total?).

If there's actually anyone out there reading this little blog, brace yourself for an onslaught of crock-pot recipes.

CC Diary: Blah

Well, I have done my stretches twice this week and have not ridden my bike since the race. I haven't even been commuting to school. I feel pretty lame about it since I tried to set pretty easy goals, but right now I am overwhelmed with studying and everything else is taking a hit.

On the bright side, here are some of the things I've been doing right:

• I have been getting eight hours of sleep with a regular schedule. 
  
• I have been pretty good about keeping my priorities (1-School, 2-Bike, 3-Life)
  
• I have been eating really well. I am eating almost completely vegan now, and getting lots of fruit and veggies. I may not be riding much, but it could be worse.  I attribute this to my new found appreciation of the Crock-Pot.  Details to follow.
  

Cross Crusade #5 - Barton Park

Mud, mud, glorious mud!  Soooo much mud that we were washing off our bikes and ourselves in a giant mud puddle, and getting cleaner!  

I sucked it up more than usual this weekend, but I had a blast, so all is right in the world.  I doing ok until I got to The Hill of Doom, a super steep muddy slope that took out a good number of riders.  Try as I might, I just cant get into this whole crashing thing, so I hopped off my bike and walked it down like the delicate little flower that I am.  Unfortunately, I am not always the brightest little flower and so I attempted to remount right at the base of the hill, right where all the braver riders were careening through.  Thinking I had avoided the perils of the hill,  was startled to be taken out from behind by one of these brave souls.  Getting up, we were both hit; getting up again, we all got knocked down again.  I'm sure it must have been pretty hilarious for the spectators.  We all managed to escape the pileup without injury but I was psyched out enough that I just kinda chilled for the rest of the race.  On the bright side, I have an awesome purple hematoma on my right butt cheek that makes me look like a complete badass!  Too bad I'm the only person who gets to see it.  

After the race, while washing off in the mud puddle, we got into a splash fight with team beer that quickly escalated into all out mud-wrestling.  J. Wilson made sweet video of the race, and if you keep watching 'til 2:00, you can see a clip of our shenanigans.

As usual, awesome pictures can be found at pdxcross.  While anyone can take a photo in black and white to make it all artsy-fartsy looking, these pictures are masterpieces.  Just amazing!  If you haven't checked them out, do it now.  If you have never raced cross, their slideshows will make you sign up.  

PS - Get well K-Man!

CC Diary: Well, here it is.

In the tradition of Fat Cyclist, I am posting my weight.  Ready for it?  163 lbs. 

This means that I have a BMI of 20.9 and a body fat percent of 29.6, well within the "healthy range" but not exactly that of a lean cycling machine.

Now it's out there and now I am going to do something about it.

CC Diary: Goals for November

OK, here it goes.  For the month of November, I have three goals: 

The first is to lose five pounds.  

The second is to stretch every day.  I'm starting off with the CycloClub "Loose in 10 Stretches" routine.  I might add some yoga later, but or now I want to start simple until I get into a daily routine.  

The third is to make time to do three workouts per week.  Yoga and commuting do not count, but running (shudder) does.  

My biggest training failure has been consistency.  Part of the problem is my habit of breaking appendages (see title pic), then there's school, moving, and all the other stresses of life.  Right now I need simple goals that will set a foundation for a real, structured training plan later in the year.