A Secret Weapon

Over the last year or so I've observed a pedalling technique used by more advanced riders, and after experimenting with it myself, it's proving to be a valuable asset. It's essentially just out-of-the-saddle pedalling but in an aero position. Basic instructions would be to put your face near your stem, your butt in the air, and pedal, keeping your upper body as low as possible and your weight back. It's also good to have a relatively low cadence for this to work well. The great thing about it is that it's equally applicable to both road and mountain biking.

On the road it makes for a powerful and fast sprint with more power than regular out-of-the-saddle pedalling and far less wind resistance. It's great for keeping speed up short hills, sprinting for city limit signs, and any other time you need to produce a lot of power.

On the trail, where aerodynamics are less of a concern, this position keeps body weight centered which keeps handling and traction in check while allowing maximum power output. I often find myself accelerating in this position without really meaning to.

The massive power produced comes from the full body-weight on the forward pedal and from the rearward hamstring being fully extended - where it is the strongest. The downside is that all the force generated by the rearward hamstring is transferred to the forward quad making this technique inefficient as hell. This technique also requires A LOT of strength. Not just quad strength but core and upper body strength too. It's definitely something that has to be worked up to, but for me it's been well worth it and I've only been at it for a few months now. The good news is that the strength gained from practicing this technique transfers well to seated pedalling.

The Urban Ride

Here in Oxford, the beginning of the fall semester is the most dangerous time to ride. Incoming freshman don't know their way around town and probably aren't used to cyclists on the road. Other students are getting settled into new apartments and creating a lot of traffic. Not to mention the football crowd on home-game weekends. Last fall, I remember thinking I'd surely get hit before the semester was over, but traffic actually got a little better as the semester progressed.

I used to take offense when people would talk bad about cyclists, but after recently observing some other riders, I get it. Riding erratically through intersections in the rain or at dusk, with no lights is a sure-fire way to get injured and piss people off. Seven years of bike commuting, dozens of close-calls (usually my fault), and now one collision (not my fault) have taught me how to minimize risk on the road.

Visibility is most important, and several factors contribute to this.

• Location in the Lane
• Sidewalks - Most new riders view this as the safest place, when the truth is precisely the opposite. While sidewalks are usually separated from traffic by a curb, a cyclist is, for all intents and purposes, invisible when riding on one. Drivers turning into and out of cross streets, driveways, and parking lots will not see you. If you find yourself forced to ride on one, it's important to check for traffic in every direction at every intersection.
• Bike Lanes - You may think these are better than sidewalks, but realize that they are not built for the safety of cyclists (at least in America). They are built for the convenience of drivers - to get you out of their way. Aside from being littered with debris, man-holes, roadkill, sharp objects, and parked cars, a cyclist is only slightly more visible here. I should also take this time to mention that bike lanes are directional, and it's a bad idea to ride against traffic (known as salmoning). Cross traffic turning right will not see you.
• Where is a cyclist most visible? In the middle of the lane. Unfortunately, it's not always practical to ride in the center of the lane. As a general rule, the further right you are, the less visible. Riding as far right as possible also encourages drivers to try to squeeze passed you which is neither fun nor safe. Laws usually state to ride as far right as is practical. My go-to spot is where the right tire of a car would be. It's far enough left to be visible and to encourage drivers to use the other lane to pass but not so far as to make it difficult to pass. It also gives me room to maneuver around roadkill and pot holes.  When making a left turn, I'll move to slightly left of center to further discourage passing. If riding in the left lane of a four lane road, I'll also ride left of center to allow cars to safely pass in the right lane. When in doubt, take the lane. 
• The exception to this is waiting at stoplights (see below).
  
• Speed
  What does speed have to do with visibility? A lot of drivers may see you but assume you're travelling at walking speed. It doesn't matter if you're going uphill or downhill since many drivers seem to have poor understanding of the local topography (and distance for that matter). I can't count how many drivers have pulled out in front of me (or next to me) not realizing how fast I was going (+25mph downhill). Mostly this is just something to be aware of as a cyclist, although I've found that a front blinky light can catch their attention long enough to gauge your speed.
  
• Lights and Reflectors
  Reflectors may be unfashionable on sport bikes, but for commuters they're well worth the extra weight. They cannot, however, replace a good set of lights. While essential for night riding, I also use lights whenever the weather is anything less than perfect. High-viz clothing/backpacks/bags is also a good idea if you feel the need.

Laws
While following the rules of the road to a T might be considered the absolute safest (it's not), one of the biggest advantages of cycling is not being imprisoned by the grid. Hopping curbs, riding sidewalks (with caution), and taking shortcuts otherwise unavailable to cars often makes cycling a faster and more convenient way to get around. I'm not advocating to blindly disregard traffic laws but to question the laws and find the logic behind them. Often the reasons behind the laws don't make sense for cyclists. In other cases, following the law isn't enough, and in a few cases, following the law is dangerous. Cyclists need to be vigilant and conscious of certain situations.

• Take stop signs for example. Drivers are trapped behind blindspots (A-pillars), dirty windshields, and darkly tinted windows which limit visibility. They're also deaf to the outside world with closed windows and/or loud music, hence the need to stop at intersections and check for other cars. Cyclists on the other hand, have no blind spots in front of them and can hear cars approaching from all directions. Completely stopping at an obviously empty intersection is ridiculous. If cars are present, of course, I'll wait my turn. The same logic can be applied to stoplights, especially since sensored lights are rarely triggered by bikes. When it comes to waiting in line at stop lights, I'm a bit torn. On one hand I feel I should wait my turn; on the other, I think waiting in line is for people who chose their mode of transportation poorly. Recent experience* has taught me that coming to a complete stop can actually be quite dangerous as it means you're less visible to other road users. If you must wait at a stop light, it's best to move out of the lane, if possible, unless your completely certain that the vehicle behind you is aware of your presence.
• Passing on the right, or undertaking, is dangerous regardless of whether or not you're actually in a bike lane. This is usually tempting when traffic is backed up, but caution must be exercised. Drivers turning right won't see you and neither will unloading passengers, which brings me to the next point.
• The Door Zone is the space adjacent to parallel parked cars where open car doors would prevent riding. Give parked cars a wide berth to avoid a surprise door opening to your face.
• Other street-side parking. Diagonal street-side parking is hardly any better. I usually ride mid-lane in this situation, but when a car backs up into traffic from this position, there's really no good evasive option. You can brake and risk being run-over from behind or you can lane-split and simultaneously try to avoid oncoming traffic and the reversing car. Given enough time I'll move right and brake, but usually lane-splitting seems the safest. I've learned to look for reverse lights, but a lot of newer cars are wired up so that these lights come on even when the car isn't actually in reverse such as when doors are open or when the car is unlocked remotely.
• Drivers making a right turn will sometimes cut you off which usually isn't a big deal if you're paying attention; it's just annoying. Recently, however, I had a very close encounter where if I had braked half a second later, I would've found myself under a Tahoe. Luckily I escaped unscathed, and as the driver was pulling into a parking lot I decided to confront him about it since I usually don't get the opportunity. He claimed to have not seen me, but there's no excuse for that. If his eyes had been on the road, he would've seen me.
• Getting passed by cars. People can't be trusted to use good judgment, so use your lane position to force them to. Narrow lanes, blind curves and hills, and riding at high speed require riding further left to prevent or discourage passing. Conversely, wide roads, good visibility, and low speeds allow you to ride further right to let cars easily pass.
• Round-abouts can generally be viewed as miniature Nascar ovals. They're easy enough to get through - yield, be predictable, and stay in your lane, just don't expect anyone else to. It's unfortunate that the round-abouts on Old Taylor Rd are designed so poorly. The exit ramps from the highway split into three lanes before entering the round-about which often leaves a car in the middle lane stopped, yielding to traffic, while a car in the right lane blindly blows through the intersection at a lethal speed. Always keep an eye on approaching cars.

Heat
Riding in the heat and humidity can be brutal, and eventhough it's an often heard excuse for not riding, I see a lot more cyclists in the summer. Truth be told I sweat about the same amount whether walking, riding, or driving - mostly because I like to roll the windows down and refuse to waste gas to cool the car down before going somewhere. My car's interior can easily reach 150 degrees after sitting in the sun, and while the air coming out of the vents is quite cold, the interior will radiate heat for some time contributing to quite a bit of sweat. A couple ways to sweat less when riding are to ride slower and to use a rack to get any cargo off your back. Also, light-weight, loose-fitting clothing and open-toed shoes can be nice. I usually don't really get sweaty until I stop and even then I can be mostly dry within about five minutes of being indoors.

* I started writing this post in early August. Having been hit by a drunk driver recently (while on a highly visible pedicab no-less) I've gained a little more perspective and realized I've gotten too comfortable in traffic. Reading through this now, I find myself asking, 'Is it worth it?', Yes. The necessity of awareness in every moment is what makes me feel alive, what calls me to ride.

A Test of Endurance

62 mile ride with no food after a 5 mile run and 3 hours of sleep.




After riding 35 miles Saturday afternoon and working Saturday night, I found myself unable to sleep due to being stressed out over basically nothing. I finally went to sleep around 3am and woke up just after 6am (about my usual time). Unable to go back to sleep, I got up and went about my business. I took Lucy for a 5 mile run, then had my usual breakfast - bacon, egg, and cheese burrito, all fried in bacon grease of course. I then prepared for a ~60 mile group road ride at noon.

I didn't have any good snacks to bring along, but there was a gas station stop at the halfway point. The first half was a fun, fast ride, and I was feeling pretty good despite a lack of sleep. At the halfway stop, I was still feeling good and decided to make things interesting by not eating anything. I don't think I've ever ridden 3 hours with no food. I've been trying to train my body to run on stored energy rather than what's in my stomach and wanted to see if I'd made any progress. I fully expected to bonk sometime between 2 and 2.5 hours. Not only did I not bonk, but I stayed near the front on some fast, sprint sections near the end.

Once I got home and showered, I ate enough Chinese food to feed about three people! Fully relieved of all stress, or perhaps just too tired to care, I did sleep pretty well that night. Still, work came too early Monday morning.

Tire Pressure

Tire pressure is the fine adjustment element of a bike's suspension. It also plays a part in traction, rolling resistance, and efficiency. While I don't pay much attention to it on my road bike, I like to have it dialled in on the mountain bikes.

A couple months ago two homework problems got me thinking about front vs rear tire pressure and it's effects on contact patch and traction. The first homework problem was for Fluid Mechanics and involved calculating the contact area of a tire given the weight of the vehicle. The second problem was for Dynamics and involved calculating the maximum acceleration of a car with front, rear, and all-wheel drives.

From basic physics, I learned that the force of friction is equal to the friction coefficient times the normal force (f = μN). From the "real" world, however, I know that tread patterns, contact area, and tire pressure all effect the friction between a tire and the ground. It turns out that the formula from physics makes some assumptions that don't hold true for tires as seen here.

So, while I was bored in class one day, I decided to calculate what my front tire pressure needs to be relative to the rear to have equal contact patches and therefore equal traction. One assumption I made is that my weight is centered over the bottom bracket. On my singlespeed this is reasonable as I tend to unweight my handlebars often (corners, bumpy sections, etc). I measured the distances from the center of the bottom bracket to each axle and calculated the fraction of my weight on each wheel. Calculating the weight on each wheel was kind of a round-about way of doing things; all I really needed was the lengths. Alternatively, a more accurate way to do this is to use a bathroom scale to measure the actual weight transmitted through each wheel. From there I found that my front tire pressure should be 68% of the pressure in the rear tire (for the singlespeed; 62% for the full suspension) for an equal contact patch.

The result was a bit surprising. The difference in pressures was much greater than I anticipated. I used to run a couple psi higher in the rear just because it seemed to make sense, but 7psi seemed like a lot. I decided to try it out anyways to see how it rode and ended up really liking it. My method is to find the minimum acceptable front pressure and adjust the rear accordingly. For the singlespeed, this is 14psi front, 21psi rear.

One question that came up is 'Do I want equal traction front and rear?' Another was 'Is there anything in practice that would make this not work?'

For the former, if anything, it's better to have more traction in the front. The rear tire sliding out isn't a big deal, but the front sliding out will put you on the ground in a hurry. Running near equal tire pressures means you're either giving up front wheel traction or increasing rolling resistance in the rear unnecessarily or both. It's noteworthy that I use the same tires front and rear. Front traction can also be increased by using a bigger and/or knobbier tire which could complicate things.

For the latter question, it can be argued that the front wheel is subject to higher impacts since the energy it absorbs is absent when the rear wheel hits the obstacle. This could necessitate a higher front tire pressure relative to what the calculations show. On the rigid singlespeed, this hasn't been an issue. The full suspension is still in testing.

Bump 'N' Grind '17

When I first started racing mountain bikes, I would always get full of nervous excitement waiting at the starting line. My heart would be pounding five minutes before the race even began. In the last year or so this has changed; I'm much more calm and relaxed at the start. I think it's due to experience, getting stronger, and longer races. Racing singlespeed/cat 2 was a sprint from start to finish, but cat 1 races leave plenty of time to figure out who gets to be first. For some reason though, Bump 'N' Grind brought out a little bit of that nervous energy.

The race started out well enough. There was a split early on; out of the ten riders in my age group, four of us started trailing behind. I was having trouble keeping my speed through the corners due to running worn out tires at higher than optimal pressures due to the fast and rocky nature of the Oak Mountain trails. When we hit a short gravel road section, I saw the faster group up ahead and an opportunity to close the gap. Surprisingly, I did manage to catch up to them, but the other three riders behind me didn't follow.

At this point we were only a few miles in, and it started drizzling which slowly increased to a steady rain. The roots got slick in a hurry, and it wasn't long before there was a small river running down the trail. I soon fell behind again, back to the slower group which was beginning to spread out. I made up some ground on a long jeep road section, but lost it again in the technical singletrack. As the mud got deeper and my chance of doing well disappeared, I basically gave up and cruised the last ten miles or so. I finished the 29 mile course in 2:39, dead last not counting two DNFs.

After the race, I was completely covered in mud. My legs had a solid coating and the 'Ole Miss' on my jersey was illegible. The line to the bike washing station was a mile long, and I needed to check on Lucy - my windows had been halfway down the entire time... I had also used my only towel to cover the windshield to keep the sun out. After finding the parking lot mostly empty already and letting Lucy out, I decided to head for the lake across the road. I wasn't the only one with the idea. I went for a swim, shoes, helmet, bike, and all. I air dried, changed clothes, claimed a couple of free beers, watched the awards, got some food, and headed home.

Aside from the mud and crappy tires, there were other things that contributed to my poor result such as a lack of familiarity with the course and a lack of racing technical trails. Oak Mountain isn't the narrow ribbon of singletrack I'm used to. Hopefully next year I'll be better prepared.

Rouge Roubaix

105 miles of dirt, mud, gravel, and pavement in various conditions. My second official road race. Advertised as an "extreme", "challenging" road race, I found it more appealing than typical road events. And it didn't disappoint.

We started off Sunday morning after a night of rain and a cold front. The first four miles were a neutral roll out. After that, we continued on at a fairly easy pace - it was a long way to go, and nobody wanted to burn themselves out in the first half. I found myself on the front a few times but did my best not to stay there long. We hit the first gravel section around mile twenty-five, and as I expected, the group split. This was my element, so I found myself in the fast group. I was having a lot of fun sliding in the mud, trying to pick the fastest lines.

When we hit pavement again, the pace started to ramp up. I was keeping up fairly well, but it was challenging. Racing in a big group is about like driving on the interstate in a medium sized city during rush hour. Just as motorists aren't really taught how to drive and only act in their own self-interest, so it goes with road bike racing. It's mentally exhausting to constantly watch everyone else to know when to accelerate and brake, while avoiding debris and always anticipating a crash.

Around mile fifty-five someone tried to coordinate a pee break. There seemed to be a general consensus within the group; however, only six of us stopped. It was so worth it, though, as we watched the rest of the group ride off. Block House Hill was coming up in ten miles, and I expected to catch up with at least part of the group there. Block House is a three-hundred foot, dirt road climb. It turned out not to be as bad as it sounds. I did catch several racers walking up the hill, but the main group was gone.

From then on, I was mostly riding solo. Other riders came and went. I worked with some of them for a few miles, but no team work lasted. I hit the third gravel section around mile eighty-five and finally realized how tired I was. This section contained several short steep hills - a few of them I walked. I started eating all the food I had left to counter-act my exhaustion. The last twenty-five miles were definitely the most challenging, but also the most enjoyable as I had the whole road to myself. Most roadies seem to hate riding solo. I guess it's slightly more work and/or slightly slower at times, but riding in a group takes too much concentration. Riding solo, I was free to admire the oak trees, Spanish moss, old houses, and rolling grassy fields.

I finished in just under six hours, decently tired but in a good mood. I would consider doing it again, especially if I had a more suitable bike. For the most part, my road bike handled fine in the dirt and gravel. It was the mud that gave me trouble. The very limited space between the tires and frame would get clogged producing significant drag on the wheels and hindering braking performance.

It was indeed a challenging road race, but it was still just a road race. It pales in comparison to endurance mountain bike races. I'm still unsure about road races in general. Riding in such a big group is nerve-racking and usually the least fun part of the weekend. Just as I don't care for night clubs or large crowds in general, I don't really care for pacelines or pack riding. Cycling is freedom, and riding in a big group takes away that freedom. Even club rides usually have someone telling you where/how to ride. Road racing just doesn't excite me like good singletrack does. It is good training though, and the first mountain bike race of the year is next weekend: Tuffburg!

Cross Winds Classic

Today, I competed in my first standard format road race in Little Rock, AR. I've previously done a couple of crits, which are short, circuit races, but today's race consisted of three laps of a thirteen mile course.

My biggest fear going into the race was crashing. Having crashed in my first crit, I had biased expectations of road racing, but this race wasn't nearly as intense or hectic as crit racing. It was fast, and several riders had no handling skills. But it didn't feel too dangerous.

I started at the back, stayed there the whole time, and finished at the back of the pack. I'm now nearly an expert at riding at the back. The first lap was more intense than the other two. Everyone was excited and full of energy. A terrible accordion effect developed and persisted through much of the race, where everyone would accelerate, brake, accelerate, brake, accelerate, brake.... It's exhausting to ride this way. To minimise this, I would watch three or four riders ahead to determine whether to pedal or coast, and trying to brake as little as possible. Clearly a lot of people only watched the rider directly in front of them; every few minutes I'd smell burning rubber either from brake pads on carbon rims or tires skidding.

I, also, quickly learned to watch for any gaps forming between the riders in front of me and the rest of the group. The first few times these gaps became large and I had to accelerate hard to catch back up to the pack. After that, I started to recognize the gap sooner and made sure to close it while it was still relatively easy.

Several riders had very poor form - swerving, rocking their bike back and forth excessively, making sudden movements and cutting across the lane. Some of them were dropped in the first lap, others I made sure to steer clear of. In the second half of the race, when the pace had smoothed out some, I let myself relax a little. I noticed what a nice day it was - sunny and a cool 55 degrees. It was a great day for a ride. It was amusing to watch roadies brake for grass clippings in the road or a gravel driveway or oncoming traffic when we were only in the right lane.

Perhaps the most important thing I learned from this race is that my fuel strategy worked! In my last post I mentioned I've been eating more fat and fewer carbs to train my body to run on fat. So, this morning's breakfast consisted of eggs and bacon early in the morning, with a few handfuls of peanuts before the race. No sugar, no carbs; only water during the race. There were plenty of carbs in the pizza last night, however, and in the rice and beans at the Mexican restaurant we stopped at for a late lunch afterwards. After nearly two hours of hard riding, I felt great - like I could've ridden for another two hours. I'm excited to see if the next couple of races confirm these results.

I finished at the back of the pack, which is all I had hoped for. I had no illusions of placing in this race; I just wanted to keep it rubber side down and not get dropped. Given my success with mountain biking, I don't mind being pack fodder for some roadies.

The Second Cup of Coffee

is better when you've worked for it. Recently, I've been trying to train my body to run on fat instead of sugar by doing callisthenics and running 3-4 miles in the mornings (after one cup of coffee but before breakfast) and consuming a high fat/protein, semi-low-carb diet. Not because I have much fat to burn, but because, from what I've read, fat is a much better fuel. Someone my size with 10% body fat has 55,000 Calories stored as fat! Versus maybe 2000 Calories in the form of glycogen. Being able to efficiently burn fat could potentially eliminate the dreaded bonk at the ~2 hour mark as well as alleviate the blood sugar/energy level swings associated with a high carb intake.

I don't have the desire or discipline to follow a strict diet (what would be a ketogenic diet); I like pizza too much. But, I can cut out rice, pasta, and high sugar foods, and replace them with meat, veggies, and high fat snacks like nuts and yogurt*. It's a somewhat controversial diet** - consuming fatty meats, oils, butter, etc. - but I haven't come across any negative results. It seems to be gaining popularity with endurance athletes like Tour Divide racers as well as people trying to lose weight. In any case it'll be an interesting experiment.

*I recently bought some high protein, full fat, Greek yogurt, not realizing that it would basically taste like sour cream - so much so, that I wouldn't hesitate to put it on a taco. It's good with some honey and nuts mixed in though.

**Side rant: It seems most diets are controversial. It drives me crazy that nutrition is debated like politics or religion. Nutrition is a hard science (I could argue the other two should be as well, but another day). It should be nailed down by now, but I suppose recent agricultural advancements keep things stirred up. And, I'm sure long-term effects are difficult to study, but still. It also drives me crazy when people use vague, almost meaningless terms like 'all-natural', 'organic', or 'non-GMO'. There are many things that are natural and extremely poisionous. Unless you're eating rocks, all food is organic. 'Natural/organic' pesticides are no less harmful than synthesised ones, not that there are significant amounts of either in grocery store foods. And, to imply that genetic modification is inherently harmful is ridiculous; whether it's done through selective breeding or in a lab makes no difference.

For what it's worth, I've also tried a semi-vegetarian diet, but after a few weeks, the protein deficiency was quite noticeable. It's too early to draw any conclusions about a semi-keto diet, but so far so good. My blood sugar/energy level seems to stay consistent throughout the day.

In other news, the Mississippi Off-Road Cycling Series has been disbanded, and from the ashes, has risen the Gulf South Regional Mountain Bike Series which includes races from Mobile, Al to Jackson, MS to Baton Rouge, LA. What this means for the Clear Creek Challenge in Oxford, I still don't know. Perhaps it'll survive as a part of the Mid-South Mountain Bike Race Series (as it was last year). Currently the MMBRS Facebook page is down, so maybe another reformation is in the works. I guess I'll just have to wait and see.

I've also started another blog as a portfolio for various engineering projects. If you're into that sort of thing, you can find a link in the sidebar and here: B.R.Lee Designs

A Year with Strava

Stats for 2016:

5239 Miles
461 Hours
226-ish Rides

Last year I tracked everything with Strava - commuting miles, leisure rides, everything. This year it'll be more of a training tool as I cut back on social media usage. There are several things I like about it - seeing what friends and the competition are up to, racing segments, tracking my own progress. My only complaint is when I got an email entitled 'How to get more Kudos!'... Seriously. Proof that social media is designed to be addictive.

Last year I raced fairly competitively but not as well as I would've liked, especially in the fall. Recovering from the TNGA and a busy football/work season made it difficult to train. This year, however, I'll be stepping it up a few notches, adding intervals and running into my training. Running should help keep my cardio up when my cycling muscles are tired from pedalling the rickshaw.

Early season races:

Tuff Guy Ride - Late February; 60 miles in Oxford including the Whirlpool Trails, Clear Creek Trails, and the road inbetween. I don't recall my time last year, but I remember running out of water. This time I'll have my frame bag and 3L hydration bladder. It's not technically a race, but I'm shooting for under 4 hours.

Rouge Roubaix - Early March; 100 miles of crappy pavement, dirt, and gravel. It's a road bike event, so I'm not sure exactly what to expect.

After that, the Mississippi Off Road Cycling Series begins in late March/early April. With training season in full swing now, I'm looking forward to seeing if this hard work pays off.