day 13: it's friday

I like the feel of Friday being a simple post with a recap of some relevant weekly news. So here I go for this week's exciting news:

• US Transportation Secretary Mary Peters explains the Bush administration's policy of no new taxes to fund repairs for non-automobile transportation infrastructure. CommuteByBike.com calls all of us cyclists to take action and speak out on behalf of cyclists nation-wide.
  
  [read the transcript from the PBS News Hour conversation with Mary Peters]
  
  
• Earlier this month, the House passed landmark energy legislation (HR 2776) which includes a provision to amend the IRS code to allow "bicycles" as alternative modes of transportation, and thus allows bike commuters an opportunity to receive a small tax break.
• And of course, a politician has a problem with that: North Carolina Congressman Patrick McHenry (R) ridicules the bike as a 19th century solution.
• CoolPeopleCare turns 1-year old! Congrats to Sam and Stephen (and the rest of the team) on all they have accomplished this year, and best wishes for many more years of inspiring people to make a difference.
• One year later, the jury is still out about Floyd Landis. The NY Times online has a fascinating essay about him and his past year.
  

  ... either Landis was the most hubristic cheater in the history of cycling, or he was merely innocent, angry and doomed.

I know some of this news is a little more negatively-toned than I prefer, but what can you do. Kittens and balloons just don't hold the appeal of the American public...

day 12: i could have gotten home faster riding backwards

Today was officially declared, by me, to be "Bite the Bullet Day." Aside from staying late at work, I was subjected to CRAZY winds. Apparently, a storm of some sorts is in the works. For the first 7 miles of my ride, I faced a 25+ mph SUSTAINED HEADwind, with gusts exceeding 30 mph - or so says the weather service. The final mile was only a 25+ mph CROSSwind.

It was all I could do to crank out 11 mph on my bike.

This is the kind of wind that can take a McDonalds cup that is normally a fun little object to bunnyhop and turn it into a seriously dangerous projectile, flying unpredictably at your face at speeds in excess of 30 mph.

And I will leave it at that. I have many chores to knock out tonight so I better get to it.

Here's to safely arriving home and here's to the Velorution!

last week's numbers

I kept forgetting to add these figures up for last week, but here goes:

• Miles driven: 120 (I had to go couch shopping on Saturday...)
• Miles commuted by bike: 90
• Miles ridden on bike for non-commuting purposes: 38
  
• Money spent on gas: $20
• Money spent on bike: $0
• Estimated calories burned while biking to work: 1022/day (45 minutes of moderate biking, 2x a day) = 5110 for the week (according to a very simple weather.com calorie burn calculator)

So I actually biked more miles than I drove last week! Woohoo! It would be nice to continue to knock the number of miles driven down.

I have a day slated where I will address the calorie burn/metabolism/weight loss thing - so be sure to keep checking back.

day 11: the state government wants me to drive less so they can get a pay raise

Today was another scorcher - big surprise there!

Tip: Ask your employer's HR department if you can get a free bus pass.

While discussing some work related matters today, I discovered that my company will GIVE employees a bus pass. That's right. The City of Phoenix's Valley Metro (bus and "soon-to-be" rail line) sponsors an Employer Trip Reduction Program.

Valley Metro Rideshare offers FREE services to help your company promote alternative commute options to the worksite. Our goal is to provide services and resources to help motivate employees to commute to work by ways other than driving alone. Your company and employees may benefit from using alternative commute options:

• Easier recruitment and retention
• Reduced employee commuting time and expenses
• Less stress among employees
• Improved employee morale, job satisfaction and productivity
• Reduced absenteeism and tardiness
• Achieve Trip Reduction Program goals

Problems associated with long commutes and traffic congestion don't have to be problem at your company!

And apparently, one of the benefits that employees at my company are offered is free bus passes. Now this is not going to cause me to give up biking to work - far from it actually. But now, I have a guaranteed back-up plan in case I get 3 tire blowouts, or some other major mechanical problem, in one day. All I would have to do is walk to the nearest bus stop and catch the bus. All City of Phoenix buses have bike carriers on them too, so I don't even have to leave my bike behind.

So, the moral of the story: ask your employer if they participate in a Trip Reduction Program. You never know what resources you might uncover.
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No Impact Man is quickly becoming one of my favorite blogs to read daily. The author lives in New York City and has committed himself to one year without making any net impact on the environment:

In other words, no trash, no carbon emissions, no toxins in the water, no elevators, no subway, no products in packaging, no plastics, no air conditioning, no TV, no toilets…

The guy writes some really interesting pieces. Today's blog, titled "Wisdom without Science," was about a recent article published in the Times about a Brit who claims that because of the environmental impact of growing the food that fuels our bodies, walking is worse for the planet than driving.

It's a sad day when this is what we resort ourselves to. I thought the original blog written by Colin Beavan (aka No Impact Man) was very well done. Of course the comments and "dialogue" that ensued are not the kind of thing you would want to read to help restore your faith in humanity.

Personally, I have never been one to really jump in on the "comments" scene in the blogosphere. I have always felt too timid and too unimportant to try to contribute anything. However, after getting into the blog thing myself, I guess I have developed a certain raison d'etre - a reason to be - even if no one actually pays attention to what I have to say. Check out the comments and see if you can figure out which one is mine (hint, I used the name 'Jeff')...

The Velorution says that riding a bike is better for you, me, and the environment! Cheers.

day 10: will the heat EVER go away?

I received a handful of suggestions in response to my post yesterday about coping with heat. In response to one reader's comment, I added wearing long sleeves to #2 about protecting your skin and #4 about staying cool. So long as you wear an appropriate, breathable, and light fabric, long sleeves can actually help keep you cool by reducing the surface area of your skin that is exposed to the sun.

One reader heard something on the local NPR station this morning about heat acclimation, and I decided to do some research on it all and this is an amalgamation of what I came across:

• In a segment on KJZZ (Phoenix's NPR station) this morning, Tony Ganzer reports on unraveling the heat advisories. Local heat advisories are relative to the time of year, and in the middle of an Arizona summer, the National Weather Service won't even consider issuing a heat advisory unless the temperature will go above 110 degrees. You can search the National Weather Service for real-time advisories and warnings in your own state.
• While extreme heat is dangerous, the human body actually possesses the capability to adapt to heat over time. NPR recently featured Phoenix in a news story about heat in urban settings. It turns out, Phoenix is considered the hottest city in the United States. Part of the article explains how people who spend more time exposed to heat are less susceptible to injury from heat than people who spend more time in air conditioned environments.

Amazingly, humans can adapt to this kind of blast-furnace heat – within limits. If you live in heat like this for just a few weeks, your body undergoes some remarkable changes.

New research shows one change involves chemicals called heat-shock proteins. They stop cells from committing suicide– their usual response to injury.

But if you live in a place where heat waves are uncommon – or spend a lot of time in air-conditioned rooms – scientists think your cells don't make as much heat-shock protein when you are exposed to high temperatures. That's one reason people in cities that aren't as hot as Phoenix can actually be at greater risk of heat stroke.

Dr. Sam Keim of the University of Arizona says chronic heat exposure touches off other changes in the body. Sweat increases, and the composition of sweat changes. It gets saltier.

Conserve salt and you prevent dehydration. That's important. In hot weather, your entire body acts like one big car radiator. Blood vessels near the skin open up to get rid of heat. Sweat cools the skin.

But if you sweat too much, your blood volume drops. Even a 1 percent drop forces the heart to pump faster and harder. That's bad news for people with heart disease.

And if your body's radiator can't shed heat fast enough, Keim says that's very bad news for the brain.

"People begin to have bizarre behavior," he says. "They're not thinking straight. So there's a direct effect of heat on brain function."

People edging into heat stroke often don't do what they should to protect themselves, such as drink water or get out of the sun. People with dementia and mental illness are at higher risk... [read more]

• The New York Times featured an article today titled "Sweatology," that discusses many of the same facts as the NPR piece. It was a really interesting article that explored the physiology of why we sweat, the anthropology of man's development of sweat glands, and clothing's and obesity's sociological relation to sweat.
• Part of the reason that major urban areas maintain higher temperatures is due to the "urban heat island" effect. As cities grow larger, more buildings are erected and more pavement is laid in order to provide the infrastructure for a growing population. Phoenix is one of the fastest growing metropolitan areas in the country too. So, as the sun beats down on these buildings and roadways all day, the structures are absorbing the heat, such that even once the sun has set for the day, heat is slowly being released into the atmosphere. This is why temperatures at night in Phoenix remain in the the triple digits!
  
  This past Saturday I went out for a training ride on my road bike. I explored an area that I had not been around before. At one point I was on a narrow 2 lane road (a mere 2 lanes is almost unheard of in Phoenix) with little traffic in the affluent area of Paradise Valley. The residential area came to an end at one point and I was surrounded by a golf course on both sides. I immediately felt a difference in temperatures, due to the large amount of green space that now surrounded me. The air was much cooler and even more humid - to an alarming extent. There must have been at least a 10 degree difference in temperature.
  
  I plan on writing some more about the heat island effect later this week because there is more to explore on this subject...

Anyway, I think we all have a pretty good idea about the science behind heat and the body's reaction to heat. We are often capable of withstanding more than we think we can. But again, BE PREPARED and BE SAFE. Let yourself be the judge of whether or not it is too hot for you to ride a bike, not some scientist quoted in a newspaper. If you don't feel up to the task, there is no need to push yourself too far.

Thanks to everyone who commented or emailed me about what you do to stay cool...besides riding a bike! Here's to you, and here's to the Velorution!

day 9: biking on the sun and how to handle the heat

Today's high was 113 degrees in Phoenix. As I was leaving my building today, I had 3 people comment to me how hot it would be outside - this was not news to me. But what struck me was the realization that most people would not even think about biking in this heat.

I thought to myself: "Are they afraid of hot weather? Are they afraid of sweat?" I came to the conclusion that it is not necessarily fear that keeps people from being outside when it is hot, but rather a lack of education.

Yes, 110+ degrees is hot. But it is not necessarily harmful, as long as you are prepared. So today I will list what I think are the most important steps to staying safe while bike commuting in extreme heat.

1. Water, water, and more water. Probably the most important step to stay safe in hot weather is to stay hydrated; and this does not mean to simply drink once you get thirsty. On hot days, you should constantly be taking in water, both while riding to/from work AND while you are at work. By the time you actually feel thirsty, your body is already slightly dehydrated. What I do is keep a 40 oz. Nalgene bottle at my desk at work. I fill it at least twice a day. Be sure to carry at least one water bottle on your bike. Fill it up with ice water (if you have access to ice) right before you leave. I prefer to use an insulated bottle (Polar makes a good one you can find at almost any bike shop) so the water actually stays cool throughout my ride. Another good suggestion is to pack a 2nd bottle in your backpack/panniers as a reserve.
2. Protect your skin. As much as we cyclists can be proud of our jersey and bike short farmer's tan - those sorts of things develop over time. Be sure to wear sunblock when you will be riding in the hot afternoon sun. The suns rays are the strongest in the afternoon and early twilight hours - the same time most of us are headed home. Be sure to slather on a nice coat of SPF 30+ before you leave the office, allowing time for your skin to actually absorb the stuff before you sweat it off. Wearing a long sleeve shirt (made of lightweight and breathable fabrics) can also be a good idea, because it will reduce the amount of skin that is exposed to the sun.
   
3. Take it easy. The heat will only get worse if you over-exert yourself. Pedal in an easier gear and allow yourself more time. Afterall, rushing to get to work or to get home will not do you any good if you have a heat stroke. Try and stay relaxed. As you approach red lights, look for shaded spots to wait for the light to turn green. I would also suggest limiting the amount of time you are exposed to the sun. If you have a long commute, find a stopping place somewhere along your route where you can get out of the sun and refill your H2o if need be.
4. Stay cool. This is where you can get creative. There are many ways to keep your body cooler on hot days - and you can pick and choose which ones you prefer. I always wear light-weight clothing that is designed to "wick" away sweat. Surely you've seen some sort of work-out clothing that advertises its ability to do this. Some even have built in SPF protection. The key is to wear light, breathable fabrics that help move the sweat away from your body, thus allowing your body to remain cooler. Even wearing long sleeves can be beneficial (see #2). Other remedies include pouring water on your head or wrapping a cold/damp piece of cloth around your neck. You can buy a specialty bandana that you soak in water, or just fill your under shirt with ice cubes, roll them up, and drape that around your neck. Just remember, the majority of heat escapes through your head and other extremities - so they get first priority for keeping cool.
5. Protect your eyes. Sunglasses. Use them. They protect your eyes from damaging UVA and UVB rays, as well as allow you to see the road more clearly. More visibility means less accidents. Wearing a headband or bandana under your helmet to keep the sweat from dripping into your eyes is a good idea also.

There are certainly other things you can do to reduce your chances of harm on the really hot days. The key thing is to be prepared and DO NOT overdo it.

Feel free to post comments with any suggestions of things you do on those really blistering hot days, and if they are really good, I will add them to the list.

Happy riding and stay safe, so the Velorution can live long and prosper.

team discovery bids adieu to cycling, and i say "good for you"

As I pointed out in my last post, the Discovery Channel is removing its sponsorship from pro-cycling. This decision came in the wake of another Tour de France scarred by doping scandals. Even Alberto Contador, a Team Discovery rider, and the 2007 winner of le Tour (at age 24!) had fingers pointing at him as a possible doper - despite his passing of all UCI (Union Cycliste Internationale) blood tests. His innocence is widely accepted at this point.

Some Discovery Channel executives stated that this decision was not influenced by the less than honorable events marring the past two Tour's - but one is left to form their own opinion.

I went out for a road ride today and actually spent some time thinking about this news while I was pedaling around. And honestly, I am happy for the Discovery Channel. I think they are distancing their name from a sport that is becoming more widely known for its losers (read: dopers) than its true, noble, clean athletes. In an age where steroid/illegal substance usage is becoming more and more evident in pro sports, little action has really been taken to discourage such behavior among athletes. Fans, teams and sponsors continue to worship athletes for their accomplishments, even amidst allegations of steroid usage.

In the days after Alexander Vinokourov and Christian Moreni were removed from le Tour, some cyclists refused to start immediately in the following stages - and sat at the starting line in protest of cyclists who seek illegal and unnatural advantages. I respected that gesture. Good for them.

And now, the main sponsor of the team that has had 8 of the past 9 Tour de France victories has removed its name from cycling. I think this is a big move, showing that sponsors will not continue to pour money into a sport that is not focused on honest competition. Here is a group of pro athletes, who get paid (quite generously) to ride their bikes for a living! If other sponsors follow suit, cyclists will find themselves having to get real jobs. The cycling community will need to rally together and take matters into their own hands, taking a strong stance that doping is not acceptable.

I understand the argument that dopers would use - "I HAD to do it in order to be able to be competitive, and if I am not competitive, I don't get to ride." Whatever happened to good ol' sweat? If you aren't the best, well then you better work harder - or else you do not deserve to be the best. But enough negative lip-service has been paid to the dopers.

Good for you Discovery Channel. In my opinion, this is one of the few television channels that shows decent programs, and I honor their integrity. It is a shame that so many cyclists who have seemed to be honest and clean competitors (Hincapie, Leipheimer, Beppu, Popovych) are without a team.

But it just goes to show that it's not about winning, it's about how you play the game. The Discovery Channel, I think, has made a statement. They don't care that they are sponsoring the team with 8 of the past 9 Tour wins. They care that cycling is becoming a sport of cheaters, and they don't want any part of that - whether it was their team that cheated or not.