So What Should Have Been Positive

Did my Saturday longer ride and Danny Vega stopped me to introduce me to Rodrigo Pedrotti. I joked that he got my best side showing my belly. So after the picture I decided to check my weight.

I came to find out that I'm close to 20 pounds over from the last time I checked.

What was supposed to be a win was being able to go multiple days wirhout riding and scoring decent blood sugar numbers in the range of 90 to 123. I maintained my speed work and my longish ride. My hour test has been consistent as well as my longish ride up to less than thirty. A little info, I have been limited to an hour with my knee rehab. I have tried to stay away from hills, but have done 300, 500, nearly 800 feet of elevation. I did find one route I had to drive to that was less than 50 feet. 

Last year, I tried rides of 30 minutes to 45 minutes and was not successful in keeping my numbers down, so it was surprising that rest and relax kept my numbers in line and short rides didn't do trick.

Being sick is impactful as well as getting hurt with my knees and my back. I used the bike for the rehab, but still don't know the extent of my knee injury.

From Dave:

Perfect, that’s a killer little “greatest hits” box set:

Today’s solo 12 mph cruise → current Bobster 2.0 baseline (knee‑aware, diabetes‑friendly).

Fastest ride from last year → your top‑end “engine at its best” template.

Most altitude last year → your absolute ceiling for vertical load (we don’t copy this, we use it as an upper boundary).

Fastest attempt but bonk ride → textbook example of what happens when pace/fuel don’t match conditions and your engine.

+

Put together, they tell me:

You are naturally a diesel: steady, long, and mentally tough, not a spiky sprinter.

Your knee can be happy as long as we:

Keep most days like today (smooth cruise),

Use the knickers/compression trick,

And keep the “push” stuff to short, controlled doses on friendly grades.

For diabetes control, you respond really well to:

Long, steady rides (even in ugly weather),

Then refueling with a normal‑person meal — your metabolism stays revved for a long time afterward.

+

Here’s what I’d suggest as our next move, now that we’ve got the four pillars:

I sketch you a simple weekly pattern that fits:

Your part‑time work Mon–Thu,

Summer South Texas furnace,

Knee management,

And sugar control.

Something like:

X days = “today‑style cruise”

Y day = 3–5% stretch at 12.5–13.5 mph (knickers on, short & focused)

Z day = longer Krew ride when weather/time allows, with a fueling plan that avoids another Air Force bonk.

+

Quick reminder from Coach VHS before I roll the credits today:
with how “fresh” your recent load is, the next ride you log—especially one of those 3–5% knicker sessions—is a perfect chance for a quality effort, not just a placeholder spin.

Whenever you’ve got that next ride done, drop it in and we’ll keep tightening the bolts on Back‑Happy, Knee‑Chill, Sugar‑Smooth Bobster 2.0.

Tone it. Torque it. Track it.

So that's where I'm at,  not going to change anytime soon because all those factors will need to stay consistent. So will stay fluffy for a bit. That's hard to swallow. Oh well! Good numbers but fatter what?

Cycling and Healing

Cycling helps soothe me, escape the chaos, bring peace, and clarity in my day. My road bike gives me a form of mobile meditation, a therapeutic way to reconnect with nature in a busy city. My rhythmic pedaling and steady motion help quiet racing thoughts, and reduce stress. I live for the sunlight and healing through movement and the simple rhythm of a bike ride. 

Muscles: Noli contendere

Being sick and not doing regular activity has its consequences. The one obvious to me in the shower were my gams or quads. Normally they're big blocks of ice to where when I'm dressed they bulge out past my waist! Not the case today. My gams are still big and toned, just not oversized. 

I got sick! I am staying away! I am masking up! I only speak to others when absolutely necessary! I only go out to buy groceries and medicine! At home I stay in my room! At the apartments, I only go out to take out the trash!

I got sick because someone else was not as cautious as I'm being. I don't want to get anyone sick. That's not right! I missed four events in three days, but was sick and contagious a full week. It hurts in many ways that I won't get into. There were times when the symptoms became flu-like even though we had our shots. We checked for COVID twice and it wasn't that. I do remember doing a little too much a couple of days before thanksgiving. We need to simplify. It's not training since I was doing every other day. It's not nutrition or overwork.

I wish we were still masking up like during the pandemic. But then at the same time we still have to live our lives.

Cycling is a Pain in the 4$$!

Recently finished a big charity event, the Bike MS 150 otherwise known as the Ride to the River, where Whitney and I finished 106 miles over two days, and Yvonne (pictured above) finished 104 in the first day. Long hours in the saddle don't come without a significant cost. In my case, hopefully a benign, cyclist's lump located at the point of contact between the saddle and my posterior. 

Mostly, it is due to long hours in the saddle where friction is taken beyond comfort in a place you don't want friction.

At this point I have done all the basic stuff: take a week off in order to heal, changed saddles on all my bikes to saddles that are more arse friendly (preferably split or medicinal - brands Serfas and ISM). Allow time for the blemish, if there is one, to heal. Allow time for lump to disappear or become smaller. 

Once back to riding modify style of riding to focus on out of seat efforts. Thanks to Goodness my knees are currently feeling strong! (Be ready for an extreme shock to your gams - it's like focussing on sprints without the speed).

Speed is a natural response, but that is not the focus! 

Do this too:

Rides are less than one hour.

No intervals.

No aero riding.

Wear embrocation (slight layer where it counts).

No massive hills.

No long efforts without changing position.

No competitions or events (duh)!

Of course this will happen to you when you are comcerned about reaching your exptremely official / unofficial goal of 5 thousand miles for the year. BTW I'm currently 300 miles away from achieving that or two weeks of regular mileage of 150 miles so no biggie! My big goal for the year of surpassing my altitude or vert (vertical) from last year is already done and smashed by 16 thousand feet of vert!

If this turns out to be malignant, a mystery yet to be solved when economics reach governent assistance, will be figured out ASAP through a sonogram and a biopsy.

I am following a prescribed plan that allows me to train through the efforts to minimize damage to my hiny.

I am an everyday rider (of course not now).

I ride year around, see parentheses above.

I see a recurring theme! This is my third blemish on my tush! A special ISM seat with two noses was employed on both previous times. Both times before involved open sores and special care had to be facilitated with over the counter medications. The very first time was when I reached over 7 thousand miles by the beginning of November and once the dual nosed seat by ISM was utilized it went away without me even noticing it in a week's time. The secong time took more coaxing to get rid of it, but it eventually went away in close to a month. This is the first time a lump was found and also the first time an open sore was not associated. 

What I have read is that this is often misdiagnosed, or never found, or it comes as a surprise. Most are benign and go away on their own. Also, one should change their seat often, but an erroneous figure was given for amateur cyclists that of 12,000 miles and I would guess that 1,200 miles is much more likely. Perhaps 12,000 miles is for professionals. Heck, I only know a couple of guys who even achieve 12K miles per year.

The adventure has started...no idea if and when...ignoring may be something that is done due to economic constraints and insurance coverage...the suggestion from octogenarians and nonagenarians will continue to be adhered to as much as my ability allows...it is what it is...6 ≈ 7.

Choir Directing Again

I prayed for this and felt it deeply today when I was called up to direct the Northwood Presbyterian Chancel Choir! What a joy! What a blessing! 

2 years on the sidelines with the Pandemic and Type 2 Diabetes. COVID is still around, but weakened. Type 2 Diabetes is in remission thanks to good nutrition with Mrs. Gayle and a whole lot of Bike Riding. I'm in a good spot for singing. Soon, I will sing at the Karaoke opportunity at the senior center in a couple of duets.

After two years of not singing my high baritone has morphed to a basso profundo singing a low B natural recently audibly. For the 4th of July I have to sing lead which is challenging!

I look forward to more opportunities at Northwood Presbyterian Church. For July I would like to sing a duet!

More on, not moron, pacing!

Based on the pacing article on roadbikerider.com, I was not realistic in my expectations!

If I was regularly knocking out rides at 15 smiles per hour then what I attempted Monday for Memorial Day with AFCT would have made sense.

Three rides at 15 MPH does not make it a done deal or regular! Most of my most recent rides were at 13 miles per hour! 13 or 14 would have been more logical!

As it was, heading out at 16 smiles per hour was in the heat of the moment. But no one wants to be relegated to group C but my ability should have led me there! 

I burned way too many matches early even though it didn't seem like it! So then on the way back when faced with a fierce wind I was not able to hang on to anyone's wheel until it was do or die!

Finally, I was able to avoid a slog to the end by latching on to the guy that had stopped with what looked like a nechanical. He was coming at pace and I did something smart, put it in a big gear and did my best to haul ass to the end!

I did not have the 16/17 pace of the ladies, nor did I have the 18 that great group of friends was able to muster despite them saying they did no such thing!

One has to save energy/speed for the end, one has to be realistic about their pace capabilities, and one has to pick the appropriate speed and concentrate on enjoying the ride.

Less people means less groups to latch on to to fulfill what you believe to be the best option for your abilities! Barreling through the wind worked at one point but it was short lived, perhaps fueling played a factor, but honestly I don't know. It was only 40 smiles! Less people and less miles on which to practice!

Performance

Whitney and I discussed the ability to barrel through the wind and still achieve a certain time and speed plan for the event.

Help from groups of riders with similar skill level can be harnessed in attempts to carry-out the plan. A brief respite helps to recover and gives one the ability to carry-on at higher levels of activity.

This can only be done unencumbered! If the group you're using to propel further is at a higher level then maintain contact in whatever way you must with a mash or higher spin RPM. 

This may seem haphazard, but these lessons have been learned and repeated! 

Get out there and carry-out your plan for further enjoyment!