Nutrition While Ridng

Since I started doing a little research on muscle cramps (which I'm still gather information on and will post later) I've started to think more about my nutrition needs while cycling which also plays an important role in preventing cramps while on the road. Unlike young cyclists who seem to be able to pull from some magical reserves from the nutrition gods I am not so lucky...I'm getting older and suffer from the complexities of age...I need food and I need it now!!

I'm 6'1", weight 190 lbs, and if you don't know by now I'm 58 years old. So far I've figured out what works for me ( "me" is the key word here) while riding my Expedition (usually with Betzi my dog) on a 75 degree day. I average 800 feet of elevation gain per every 10 miles. I'm not an ultra cyclist or some other sort of fine tuned athlete, far from it, I'm just a guy who likes to go for a fun ride 3 times a week when my body's not falling apart.

Here's what I eat and drink while riding:

---- Before taking off I eat a healthy low fat, low protein high complex carb breakfast.

---- I down 10 ounces of energy drink per hour ( I use Cytomax at 4 scoops per 27 ounces). I also go through 10 ounces of water per hour (sometimes more).

---- I will generally eat one Powerbar or Clif bar per hour.

---- Sometimes I'll suck down an energy gel.

My general rule of thumb is to hydrate myself enough so at the end of a ride I have not lost anymore then 1% of my body weight from when I started my ride (about 2 lbs).

I'm getting pretty good at sensing my body's nutrition needs while riding before it's to late and I start shutting down or cramp up.. 

After three hours off cycling it's time to stop for a real meal which is another topic of conversation for which there are many books to choose from. I personally like the trial and error method along with a little common sense.

Food of champions

Nice Ride No Cramp

It's been a little over a week since I've been on the trike. Taking a vacation takes it's toll on cycling time. It's good to be on the road again. It takes a few rides to get my mojo back after having a ride ending leg cramp back on April 1st (Leg Cramps.)  This is only my second ride since then. Every little twang or different feeling in my legs while riding makes me think "cramp". In the nearly three years that I've been riding a recumbent trike I can remember only having had two real full blown leg cramps and a couple that I managed to mitigate before they blew up on me. I shouldn't worry so much. Regardless it's still on my mind but I'll get past it with time.

My research on the subject of muscle cramps and how it relates to my personal situation is interesting. On the 23rd I'll be visiting my doctor to once again review my blood work and to make sure it looks good relative to keeping my arteries free and clear. At that time I'll take advantage of all the blood that has been pulled out of me over the last few months to take a look at my electrolyte levels related to muscle contractions. Later in April I'll have more information to share about muscle cramps with my fellow "cramp challenged" cyclists. 

Why does a muscle cramp have to happen on a busy street where wincing in pain is not cool? 

Almost home

The last third of a mile up hill to my home. My son Byron will sometimes meet me coming up the hill . He took this pic.

Scott Wayland's Perfect Little Tour

Scott Waylands Perfect Little Tour is what triken is all about. Four days on the road in the open space of California is all you need to clear out the cobwebs in your head.

Jodi, Django in his trailer, two Catrikes and Scott behind the camera.

Secure Them Water Bottles

This post is for Brian, a triker up in San Francisco, with a water bottle issue. In his lastest post (1.5 Month Break) Brian tells how he lost his water bottle, an experience I'm very familiar with. This is how I resolved "the water bottle issue".

I put two large o-rings from DiNotte Lighting together and the pictures tell the rest. Works perfect!

Leg Cramps

I know leg cramps and cycling are common but when a cramp hits me I feel alone and embarrassed that I can't handle the ride. There's no one good reason why at any given moment an individual gets a leg cramp. Generally cramps are caused my muscle fatigue, heavy exercise, dehydration, electrolyte imbalances, and certain medications.

I thought I had cramps under control. Not to be...while riding my 700 last Sunday my left hamstring cramped up on me after only 15 miles. So in typical fashion I have to analysis "why" I had a cramp after going so long without one.

This is not the first time that I've had a cramp while riding the 700. I can't remember ever getting a cramp while riding my Expedition usually with Betzi in tow. I stretch before and after rides. I drink plenty of fluids. I feel that I have my electrolyte balance under control. My energy drink of choice has a good balance of salt, potassium and magnesium but might be a little weak on calcium. I've read that a lot of cyclists pop a few tums every hour or two for calcium. The blood thinners I now have to tolerate since my heart attack lowers calcium levels. Calcium plays a roll in muscle contractions. That may be part of the answer but I'm convinced the main culprit is something else.

All things considered I feel that heavy exercise is the main contributing factor causing my muscle cramp last Sunday. I spend a lot of time cruising on my Expedition easily pulling 150 pounds of trike, trailer and dog with no cramping. On the other hand I ride my 700 on the average of once a month. My cycling technique when riding the 700 is very different from when I ride the Expedition which is slow and steady. I also coast more downhill and I'm out of the seat more often taking Betzi in and out of her trailer which gives me a chance to stretch my aging legs.

When I ride my 700 there is no such thing as slow. I push myself, constantly cranking the pedals. My cadence is faster especially downhill when I push and push until the trike is going faster then my legs can spin. When a roadie is up ahead I can't help myself...I want to catch up to them. Sometimes I do. Doing this kind of riding once a month is asking for leg cramps.

Either I have to commit to riding the 700 more often to better condition my 58 year old leg muscles or continue to ride once a month and learn to cruise on the 700. But how do you cruise on a Catrike 700? It screams at you to ride fast and the adrenaline rush on the downhill reinforces that feeling. The only realistic  options are to train more on the 700 or sell the darn thing and avoid temptation and a possible leg cramp.

My Expedition is my ride of choice. It suits my personalty and I love to cruise with Betzi. It is truly a comfortable ride and I enjoy loading it up with creature comforts and cruising around for a few hours. The 700 represents an occasional desire (not necessarily a need) for speed.

The 700 is a fantastic trike but my first love is the Expedition. Maybe I'll sell the 700. I got some thinking to do. Don't be surprised if a lightly used and well cared for customized 700 shows up for sale at Bent Up Cycles in North Hollywood, CA. But..........

Followup regarding leg cramps posted 4/30/12 "Muscle Cramps and Me"

The "beast" is my go to ride but...

...when I want a little trill I take the "mistress" for a spin.

Gotta Have Music

I gotta have music while cruising on my trike and towing Betzi with nothing but sky above my head.

Music and being outdoors has always been an important part of my life...so much so that in 2008 I created and published a CD of my own music that expresses my love of the natural world. 

Music provided an escape from an unpleasant childhood. Discovering hiking and the great outdoors in the 1970's got me through stupid choices I made in my early adulthood. Music, the outdoors and my first three kids helped me maintain my sanity...or at least some remnants of it. The true joy of life didn't really kick in until I met my beautiful wife Carrie in 1993 followed by two more kids, Byron and Leili. 

Recumbent cycling has replaced long hikes but I still have nothing but sky over my head. When taking a cruise on my laid back trike I crank up the tunes and take a subliminal journey back in time with some classic rock including a  hair band or two in the mix. It also helps to mitigate the unnatural street sounds. When I come across a quiet path the tunes are shut down and I enjoy natures symphony.

My baby boomer playlist pretty much consists of classic rock, new rock by aging classic rockers, "new age" from the likes of Peter Kater and Carlos Nakai and whatever live music is playing in the local pub.

PS;  When I made my cd Touch the Earth back in 2008 I had no intention of making money...only music. I get pleasure out of giving my cd away. I've even given them away in bulk so other friends could sell them and help supplement their income. I don't need the money, I just want to share the music. Drop me an email at mtrackow@gmail.com with an address or send me a PM on my Facebook and I'll send you a cd at no cost. All sales are final  : )

New Speakers

I ordered a speaker for my new iPad from Logitech (Logitech Tablet Speaker). After getting it I decided to give it a try on trike instead. I hooked it up to my iPhone and the sound quality was superior to the Biologic speaker that I've been using. I kept it on my trike and opted to use earphones with my iPad for now.

Pros and cons of the new Logitech.

Cons: 

- 8 hour battery life compared to 40 hours with Biologic running on 2 AA batteries.

- Not weather resistant. In bad weather I won't be listening to music anyway.

Pros:

- Internal rechargeable battery.

- Better overall sound with no breakup at high volume as with the Biologic.

- Easily fits behind the headrest of my trike. Lower volume required to hear good sound.

- Easy to remove.Same with the Biologic.

I would much rather have the better sound quality then long battery life and weather proofing. I'll just recharge the battery after each ride just like I recharge my light batteries after each ride. It's a luxury item anyway so if the battery goes dead on a long ride I'll live. Only time will tell how it holds up.

Gotta have some tunes to ride with on a clear and sunny spring day.

The old Biologic speaker hooked up to my iPhone.

The old Biologic speaker.

The new Logitech speaker set up behind my seat.

The Logitech speaker secured with small DiNotte O-rings.