I Love Riding My Bike - 6 out of 7 Days This Week!

Well, this past week was a freaking cooker for sure.  Hot, hot, hot - up to 33-34c and yes, I rode my bikes in that, to and from work and on the dikes.  Squishy bike on the dikes and Bart on the roads.  No long trips, so 24k total for the day or 20k for a ride on the dikes.  I did my best to start early when riding on the dikes and early when going to go work.  It was the afternoon commute home where the temps were high, really high and humidity was horrendous.

I've been taking the Brain Octane in my morning coffee, plus butter for just over a week now and it is making a big difference with energy and my brain.  Thought processes are much improved.  I did have one chai tea at work one day (hottest day) as I felt a bit foggy (the morning started at 21c, so it was muggy and warm), which perked me right up.  Amazing how it does that.  I will be picking up some XCT oil as well, while I wait for more Brain Octane to come into the vitamin store.  I have lots of regular coconut oil, so I won't be running out, but I really feel the Bulletproof refined coconut oils to be much much better than regular coconut oil and even the MCT oil.  Expensive, but well worth it.

I'm still working on getting used to riding clipless and really glad that I got the pedals that are flat on one side, as I'm still a bit paranoid about doing hills while clipped in.  I just have to get better at hills and losing weight is helping for sure.  Cooler weather will be a big improvement for my performance.  As for the clipless pedals, I just have to keep at it until it becomes 2nd nature, that's why I changed the Squishy bike to the same pedals.  I do find the clipless pedals are making cycling much easier and that's another reason I'm able to cycle in this hot weather.  I'm not a speed monster for sure, but am much more efficient and less effort, it seems, to get where I'm going.

Bulletproof Brain Octane, XCT, coconut oil, low carb ketogenic diet and clipless pedals - a great combination for me.

Ribs Healing Nicely - On the Gravel Road Today for a Short, Slow & Sweet Ride

August 14, 2016

Two weeks post crash/rib breakage, bruising on a ride to/from White Rock.

Squishy at Pitt River Marina

Just south of the Pitt River Marina on the Pitt River - looks like an old floating bridge of some sort.

s

So pretty and serene in the early mornings.

Pitt River Marina.

Just south of the Pitt River Marina on the Pitt River - looks like an old floating bridge of some sort.

Just south of the Pitt River Marina on the Pitt River - looks like an old floating bridge of some sort.

Just south of the Pitt River Marina on the Pitt River - looks like an old floating bridge of some sort.

Woke up this morning with a sore shoulder, like I slept the wrong way somehow?  It was really bugging me, so I decided no preride shower as the first thing I wanted to do was take some Advil & Robaxacet and get some Voltaren on this shoulder.  Shit, it's really sore.

Thank you shoulder, you are making my getting dressed very difficult this morning.  I'm glad I got all my ride stuff ready, which isn't as much as when I go on a longer road ride.  I ended up taking the pain killer, plus 4 Gu Roctane electrolytes, plus my Bulletproof coffee (I use my own coffee and grass fed butter, plus Brain Octane).  I added Brain Octane to both waterbottles and left the Camelbak hydration pak at home, as I knew it was going to be fairly warm AND almost worse, muggy.  I'm wearing a sweatband at 6 am, because it's muggy.  I got the doors and windows open and fans bringing in the cooler air.  Even though it's muggy, it's still cooler than inside.

It didn't take me long to load my bike and other gear and by 7:00 am, I was in the wonder wagon #2 headed to Jerry Sulina Park.  The website said it was open 24 hours and hopefully there are other cars there.  It's a place the thieves hit every now and again, so I parked where it was visible to people coming and going in the parking lot, as well as on the dike above the parking lot.  I got my gear out and together and started out in a timely fashion and knew it was going to be a sweaty day and glad for my chamois butter. I was even more glad that I left the hydration pack at home too.  I like sunshine, but heat and humidity suck bigtime.  Heat without humidity okay, but that's not what we get here on the wet coast of BC.

I had clipless pedals put on Squishy a couple of days ago, so it's a first ride on gravel with clipless pedals.  I hope the brain octane keeps me paying attention.  The dike is NOT a place you want to fall over at, hills on both sides, blackberries, big sharp rocks and lots of gravel, so it's time to keep my wits about me.  I'll just unclip when I see dogs and/or people.  Good thing I did that, because so many irresponsible dog owners having their dogs offleash when it's an onleash area and some who had no control over their dogs.  I had one doberman want to eat me and barely listened to its owner.  I just kept a steady pace ready to pepper spray it, if I had to.  Yes, you may have to pepper spray a dog while riding on the dike.  I'd rather spray the stupid owner though.  I have a bear bell on my bike, so I am warning people and dogs.  Zombies, however, get the air horn treatment.  I filled it up full. :-)

I rode to Kennedy Road/Lougheed Hwy. and lots of winds (always in Pitt Meadows) and kind of liked that on the way back, except when it got really strong, then it becomes a sweatfest.  All in all, only a few bad dog owners, no zombies (shit) and nice people.  Pays to be on your bike and out for 20 km and back before 10 am.  I really liked that time slot a lot.

I found one knee was bugging me a bit (adductor issues) and probably should've stretched a bit, but my brain was so happy to be riding, I forgot.  LOL  I cannot believe the difference between flat pedals and being clipped in.  So much easier and much less effort, which I really felt when I flipped my right pedal to flat (in prep for a fast stop or bailing with dogs, people, etc.).

I started drinking from my large water bottle on the way back and was really surprised that the addition of brain octane really did give me a boost of energy.  I feel it was better than the MCT oil, in that it acted faster.  Mind you, I only rode 20 km today, nothing big.  Having 2 weeks off makes a difference and I'll be doing early morning rides on my days off as much as possible until it starts getting too dark.

I didn't eat any of the Quest bars (low car and no sugar).  That's good, I'll save them for another time.  I can't get the bulletproof bars up here, so Quest is doing a nice job with their bars and about the same price ($3.99 ea).  I'll get a couple bottles of XCT oil too (Bulletproof) from Cutting Edge Nutrition on Dewdney @ 203rd.

That's it for today's ride.

Hamster Wheeling It

My ribs still aren't healed enough to get out and ride on the road, yet.  I don't want to take the chance of twisting my torso to aggravate the injuries from my crash.  I don't want to delay my progress of healing which has been fast, but not fast enough (I'm impatient).

Bart on new Trainer. Garmin dialed in for cadence/speed.

I brought Bart inside and have him set up on the trainer inside and got the Garmin GPS cadence/speed monitor connected and working indoors without satellites.  I'm putting the block on it's highest level and will pick up a 6% grade one for the winter months.  My clipping in and out is getting much faster, partially because I'm doing it so much with my right foot, that the clip has worn down a bit, which is good.  I can tighten up the tension, but not yet.  I've got to practice my track standing more in some fields.  I've got to get a couple more pairs of these easy release cleats, so I have some spares.  When I walk, I can still hear the clicking of the cleats, which will go away once they're worn down some more.

I'm going to take the time off and heal properly, but maintain my cardio fitness and keep my legs going and improve the muscles I'm now using when riding clipped in.

One Week Post Crash and Rib Fractures

Well, it's been a week of limited mobility and pain.  Nice.  I've been to the Doctor on a follow up and things are going good. My lungs have no sign of infection and I'm making sure my breathing is deep.  I've been taking quite a few pain killers and muscle relaxers so I can function and sleep.  Each day is an improvement and today (Sunday), I'm feeling about 65% better than last Saturday of the crash.  I'm still amazed at how I ended up riding all the way home. I did have Advil with me, so that helped a lot.

I'm getting a little more than antsy about riding my bike again.  I wanted to take the squishy bike to the dikes, but the gravel surface may be too much to handle.  I don't know if my sides will take it, as I'm having some pretty good muscle spasms which are pretty painful.  I don't know if my back is out and I need to see my Chiropractor, but it wouldn't matter anyway as the ribs dictate no chiropractic treatments right now.

Oh well, life goes on. Glad I have time off and for Netflix.

94.6 km Headwinds, Burned Face and a Crash - All For The BEST Fish 'n Chips Ever!!

Wind burn, sunburn, bruises and scrapes and I survived! LOL

July 29th - I decided that a ride to White Rock was in order, to sit by the ocean and try out some fish 'n chips.  I got all my lights ready, plus took some MCT oil in a squeeze bottle to put into my hydration pack and bottles, for some extra energy. I brought Gu Roctane capsule electrolytes, macadamia nuts, detour and quest bars with me, plus High5 electrolyte tablets for the water.  The plan is to get up at 5:30 am, shower, get dressed, have coffee with MCT oil and butter, plus Roctanes, 2 energy bars and low carb pancakes for breakfast an hour before I leave, which should be 7 am.

July 30th - It's 5:15 am and I'm actually wide awake!  So, it's shower time, get dressed and downstairs to make coffee and have my pre-fuel breakfast.  All is good and I'm out the door at 6:45 am.  Lights are on, camera, trunk bag and handlebar bag are on and we're ready to roll.

It's a nice sunny morning of blue skies, with some wispy clouds and I'm off.  It's around 13 or 14 degrees outside.  I chose not to wear a cycling cap, because if it gets hot, the camelbak hydration pack, liner shorts and shorts may be too warm (they were).  Cycling with clips is getting better and my cadence is easier to maintain and legs aren't getting worn out easily, as they do when I ride flat pedals.

I thought River Rd. would be empty, but it seems I forgot that it's Saturday and there are people working today, people who don't know how to pass cyclists.  Jeesh.  Traffic is really light, even on the bypass.  I got up to the traffic circle this time riding clipless, which I'm still fearful of falling over when I lose momentum (thank you cycling buddy who shall remain unnamed), so I unclip and go on the flat side of the pedal when I'm still moving at a fair speed.  Plus, I'm not riding as much (my fault) and low carbing, which is going quite well.

I got uptown and noticed the Saturday Farmer's Market is starting to set up and a young fellow came out with his phone and was filming me and asked me to say "Happy Birthday Jay", which I obliged and went on my way.  Not sure what that was about.

On my way and everything is good until the traffic circle just past the Industrial Park, when I get one moron who decides not to share it, as he is required by law to do.  Typical entitled beamer driver.

Ahead is the Golden Ears Bridge, which I've not ridden over clipped, but have ridden over in the past month.  Hopefully, I don't have to use the flat side of the pedal and I didn't!  I rode up that bridge to the middle (have to take a photo) and it was the fastest, smoothest ride to that point!!  I see behind me that the clouds are no longer wispy white, but dark and ominous and it looks like rain.  It's very muggy out and I look to the south and see blue skies towards White Rock (which is normal).  Over the bridge and down the spiral and I was going to head through the industrial area, but decided to take the Trail on the bike route and got to the Golden Ears MUP in a timely manner.  I have lots of energy and before I lose it, it's time for a Detour energy bar (low carb, sugar free).

There is a small hill on the MUP, which I tackled like it was flat and then a longer one (much like the bridge) and again, it went quickly and then onto the last leg, which had another small hill, which I climbed up easily.  I crossed 176th at 96th and headed down 176th.  I ended up not going as fast as I would've liked, due to all the car bits, nuts, bolts, rocks, etc. and then it was time for the headwinds on the flats.  Wowzers!!  The headwinds are brutal, but cooling at the same time.

Pedaling along clipless is amazing.  I notice many abandoned homes and farms along the way.  Very sad.  Once I'm into Cloverdale, I have to pay extra special attention to the traffic in my rearview mirror, as many don't know how bike lanes work and use them to turn wide or park in them.  I made it through and crossed over Highway 10, for my first ride on 176th south and was told to go to 16th and turn right.  32nd avenue on the map also looked good.  The headwinds are absolutely brutal.  I stopped to change the battery in my GoPro and had to stand and brace my bike, even though it has a kickstand, steel and heavy with gear, it almost blew over a few times.  I persevered and carried on.

I got closer to 32nd and saw the hill ahead and decided I didn't feel like going up that to find 16th, so turned right onto 32nd, which had a bike route symbol.  Luckily, I went that way, because I didn't notice that 176th after 32nd going south has no bike lanes and a shitload of traffic, with a horrible sidewalk on the east side only, one not worth riding up.

I followed the signs and did the hills - rolling ones, so not huge, but with headwinds just about knocking me over, they felt huge.  Pretty countryside though.  Soon, I saw a sign that said To the Beach and I turned there and it was nice, but I ended up riding on the sidewalk for much of it, as traffic wasn't the best, even though it said 30kph, many were going much faster.  The road was called Stayte and was quite steep, so I chose to walk the last couple of blocks until I got to Marine Drive and the welcome to White Rock sign.  Now, it's time to find the fish & chip place called Moby Dick.

I had to take the lane on Marine Drive, due to it being so narrow and so many many cars and began looking around for a bike rack with a view from whatever place I was going to and guess what?  None.  I saw a serpentine rack way over by the building that houses the washrooms, but not visible from a restaurant or from the boardwalk or any one of the picnic tables up there.  Too bad.  They're hosting the Tour de White Rock and seem to be non-cycling friendly.

I ended up going to Moby Dick's, as it was open and the only one with a big line up before it even opened.  The food portion was very large and the best fish 'n chips ever!!  It was worth the ride for sure.

I even had "lovely" woman tell me I was too slow walking my bike on the boardwalk (I wasn't, she just wanted to power walk and apparently, doesn't like bikes?) and taking up too much space.  She had to walk around us as many people were walking the other way too.  It's Sea Festival time and I think she forgot she wasn't the only person there.  I told her to have a nice day and walk off the cliff.  She didn't hear the last part.  I asked the seagulls to shit on her head, but they wouldn't listen unless I gave them food.

I enjoyed my meal and waited for awhile before walking around. I figured the fish & few chips, plus a Pepsi (shoot me) would kick in and I'd have energy for my ride home.  I walked around for awhile and sat down on another bench (no picnic table) and an older fellow came along, as he was walking his bike too.  His name was Siggy and he has done the P2B more than once and had a Trek Madone about 10 years old.  He is a Randonneur.  We yakked for awhile, then both walked away, as he was leaving for Abbotsford (he used to live in White Rock) and I headed off too.  The roads were quite busy, as was the sidewalk, so I walked my bike for a bit until I found the road I could ride on and headed off.  I believe it's called 8th Avenue.

8th Avenue is a nice road, with nice traffic circles, that NOBODY followed the rules on.  I was surprised there weren't any accidents when I went through.  What a freaking zoo!!  I kept riding on 8th Avenue until I got to 176th and then the fun began and it was all uphill from there.  No bike lanes, no shoulder, sidewalk only one one side, which was in the shade thankfully, so that's the route I took.  I rode as far as I could before I felt it was too dangerous to ride up on.  Too many overgrown bushes, trees and bad pavement on the sidewalk made my walking decision a good one, plus I didn't want to ride all over the place to avoid hills.  I got to the top and still no bike lanes or shoulder and same shitty sidewalk.  I rode down it for awhile, but ducking from the bushes and trees was a bit dangerous, so I walked.

When I reached the bottom, I saw 32nd Avenue and knew that there were bike lanes on 176th heading north.  Yahoo!!!!!!!!!!!!!!  It's hot and I need to be pedaling.  Unfortunately, the headwinds are worse than this morning.  Great!  Not really.

Off I go and it's easy going with the clipless system.  It's windy and hot still, so I'd best just carry on, which I did.  My energy started waning around Telosky Hill, but no bonking.  I took longer to go home and take my time, as it wasn't a race, just a day to ride my bike.

Before I got to the Golden Ears Bridge, I realized I could get a metric century today.  I only needed to ride another 10 km, but the headwinds, they were still brutal. Pitt Meadows has terrible sidewinds, but I could get that extra 10 km.  Hmmm....  I got over the bridge and decided to hell with the century, that'll come soon enough, so I just kept riding.  It was good to get home and get into the shower.  Some stretching done after that.

I have to say I'm still surprised at the difference in using clipless pedals, as the effort to pedal is so much easier and especially going up hills, compared to flat pedals.

I ended up with 94.6 km, which is 4.6 km more than I thought I would get, plus I ate really good fish & chips.  No bike racks means I won't be going back without a cycling buddy to watch bikes.  Shame on you White Rock.

Keto Baby! Keto, Constipation and Adductors

It's another hot, muggy day today.  Hot is okay.  Muggy is not and combined together, it just kills me.

I made keto pancakes today, from a recipe I found online.  They were so tasty, I made some more small ones I can take with me while riding.  So easy!!

I'm still on keto and in ketosis and really liking it.  I have found myself a little constipated lately and NO, it has nothing to do with a lack of fibre (that old addage is basically shit for many), it's due to a lack of eating more fruits of the good low carb kind.  I've been eating a lot of lettuce lately, but that's not enough and even though it's really gross outside, I went up to the store and picked up some cucumbers, tomatoes and avocadoes, which are all classified as fruits, which get things moving quite nicely.  Is that gross?  Being constipated is gross.

I haven't ridden since last Sunday, when I did 47km and it was a hot one.  That was the day I rode clipped for the first time and I sure felt it for a couple of days after that, due to the muscles I've not been using in flat pedal cycling.  My adductors are bothering me yet again, which is causing some pain above my knee, just to the inside of the leg.  Seems I'm getting enough electrolytes, but not stretching or strengthening these muscles that I appear to be using a lot more than I thought, since I started riding faster and harder.  I'm going to have to put my gym membership to use this year and use the adduction machines more, plus some more strength training and Yoga.

I bought some kinesiology tape for my knee and decided to check on that before using it and it seems the stretching and strengthening is working and the pain is gone.  I will have to remember to do this during my rides, but not over stretching or I'll use up any energy stores.

I'm hoping tomorrow (Saturday) of this long weekend, which is a sunny one is cooler so that I can go and ride on my final 3 days of holidays that I have left.

Ketogenic Progress

Today, I am 20 pounds less than I was on the 15th of June.  It is July 25th.  That is all.