Wed June 20, Welsches to Kah-nee-ta

Today was a day of Changes. 
WE HAD SUNSHINE ALL DAY.
Day started off in the pine forests of Oregon, ended on the high desert.  41F at start, 85 degree now.  Started in 2 pairs socks, long leggings, shorts, long sleeve shirt, jersey, jacket, riding gloves + regular gloves and of course helmet.  took off 1 pr socks, pair gloves, long shirt, jacket, leggings leaving, jersey, shorts, socks, helmet and was still hot.  Oh yes, and lots of sun screen. 

Riders down the road



Start was 2 mi flat then 11 mi uphill 5% grade ( means 5 ft up for 100 ft forward) doable, just gets old after a few miles.  ended with so much down hill I got tired of trying to peddle that fast.  One 4 mi stretch was steep, good road switch backs, fast and a LOT of fun.  Yes, I have spare brake pads with me.  first 10 miles was 8.5  mph.  avg.  Max speed later was 35 mph.  only because I was braking on the switch backs.  Could easily have hit 50.  We climbed over 5,000 vertical feet and went down about 4,500 ft. today. All in all a great day.
We are in the mountains now.  Mount Hood area.
Very Beautiful area


  

Sam In front of Mount Hood

I was asked what and how much we eat.  Answer is almost anything healthy and lots of it.  Today's ride was over 5,100 calories.  Daily average for US male is 2,200 cal.  So we eat over twice normal amounts.  Breakfast is as much as your system will handle and allow you to start riding as it digests.  Eggs, toast, bagel, oatmeal, (yes, I eat oatmeal) fruit, juice, ( I drink Pepsi) potatoes, pancakes (not me, they lay in my stomach) more fruit, melon, grapes, pineapple, strawberries etc.  as much as you can without feeling full.  Comment this AM from the server was she never saw people eat like we did.  Lunch is eat all day small amounts often, bananas, nature valley bars, fruit, nuts, raisins, oranges, anything that can be digested easily.  If it is a long day and there is an actual lunch stop, chicken sandwich or 1/2 burger, or salad, NOT anything heavy, no malt, no ice cream.  Chocolate in moderation all day.  light lunch after finishing the ride is good.

Supper is loading for next day.  Carbs, salad, pasta, bread, pizza, no spicy or heart burn.  No heavy meat like beef or ribs.

Last night was chicken parmigiana with salad.  most people don't drink alcohol.  Several people take nutrition supplements.  Google "Hammer Nutrition", variety of gels and powders.  I like their gel.  comes with a refillable bottle, for use while riding, sort of like drinking thick fruit slurry.  Must take with water.  Lots of people add Gatorade to their water.  I use plain water, it absorbs into the body faster and less potential for stomach upset.

Sleep is the other big issue.  bedtime is 8:30.  5:00 comes real early.

Thanks for your thoughts and prayers

Sam