Daily Ride

Riding safely : 23/100

This is part 3 of a 4 part series on getting started with bicycling. In part 1 we covered getting a bike and in part 2 we covered proper clothing and tools to start cycling. In part 3 we are going to discuss how to ride your bike safely.

Its just like riding a bike

If you haven’t ridden a bike in a few years, or more, you should take some time to re-acquaint yourself with how to ride a bike. The is best done by going to either an empty parking lot or a grass sports field. Lower your seat so that you can sit on it with both feet on the ground. This ensures that if you need to stop suddenly you can just put your feet down.

Now, practice starting your bike. Put your dominant foot on the pedal at the pedal’s most forward position. If your dominant foot is your right foot the pedal will be at 3 o’clock, if looking at the bike from the right. If it is the left foot then the pedal will be at 9 o’clock, if looking at the bike from the left.

With both hands on the handlebar stand on the dominant foot and pick your other foot off of the ground. You should be moving forward and placing your non-dominant foot onto its pedal. As the pedal gets to the most forward position, push down on it. Keep repeating this alternating pedal pressure and you will continue forward.

Remain seated and adjust the handlebars either right or left to avoid objects like curbs, rocks, people, and cars (to name just a few). If your bike has handlebar breaks make sure your fingers are on them. If you need to stop pull them both gently towards the handlebar.

Once you have starting and stopping down you can work on turning. Start with making a 360 degree turn to the right. Then do them to the left. When you are comfortable with that link them together into a figure 8: Start pedaling and turn one direction until you come back to where you started. Once you are at your starting location start turning the opposite direction until you are back to where you started. Practice figure 8’s going both directions. Try getting the circles to be as small as you can without putting a foot down.

Riding on roads

In the US and many countries bicycles have to follow the same rules as cars. This means that when biking on a road you should be on the same side that cars travel. In the US this means you are on the right side of the road. Be aware that you are sharing the road with cars and try to get as far over to the right as is safe.

You need to obey all street signs and lights that a car does. This includes stop signs and lights. Try to remain predictable to cars and other bikes. This will allow them to anticipate where you are going to avoid running into you.

Always keep in mind that car to bike collisions are the most dangerous part of riding a bike. Don’t count on cars seeing you on the road. If the shoulder is small then you may want to find a safer route to ride. If there is no alternative you may consider wearing high visibility clothing and/or flashing lights:

These have been our favorite lights for a few years. They are super bright and USB rechargeable.

Riding on trails and paths

When you are riding your bike on trails and paths there is some basic etiquette to follow. Bikes should always yield to pedestrians and animals(horses, etc). There are many reasons for this, but you just need follow it. Also if you are going down a narrow trail and someone is riding up you should stop and pull off the trail.

If you need to pass anyone from behind you should alert them of your presence well before you get to them. Based on your speed this may be 20 yards or further. Let them know which side you will be passing on. This should give them enough time to adjust without jumping into your path.

Let people know where you are going

When you are setting out on a ride you should let at least one adult know where you are going, and when you expect to be back. This may mean that you get a fresh lunch or dinner when you get home. More importantly this lets people know where and when they might need to look for you.

If you get a flat tire, or worse, having someone drive and pick you up is always nice. Make sure your cell phone is fully charged before setting off for a ride as well. That way if something does come up you can either call for help or let people know you will be late.

What to take with you

Besides having your bike, wearing proper clothing, and having a water bottle there are a few essential items you should have on a ride:

  1. Identification – If you are incapacitated from a fall having your ID on you will be invaluable.
  2. Cash money – You may need to pay a mechanic or get some calories at a gas station. If you tear your tire’s sidewall a dollar bill can help get you home by patching it.
  3. Multi-tool – The multi-tool you bought after yesterday’s post should fit in your pocket. Bring it.
  4. Fully charged cell phone – Besides calling for help you can see where you are on the GPS map, and take cool photos of your ride.

Staying safe while riding is not too hard but you need to take it seriously. Overall riding bikes is a fun and safe activity. Keep this post in mind and you will be fine.

Workout Detail

Long slow ride for 2 hours. Today was another beautiful day in Colorado. I road up to the Chicken Creek Nordic Center on Road 40. From there I road on the main large trail loop and then headed home. There were some deer on the road near the start of Road 40. Overall there were not any people out that I saw.

I hope you had a great Saturday as well!

Off the Bike

Proper clothing and tools for bicycling : 22/100

In yesterdays post we talked about choosing a bike based on the style of riding you plan on doing. TLDR; if you are just getting started I suggest getting either a cruiser or hard tail mountain bike. Either one will be comfortable and affordable. Cruiser for pavement riding, mountain bike for dirt riding, although it will also be good on the pavement.

Today we are talking about clothing and tools. For many people the thought of riding a bike means spandex. While spandex does make cycling a lot more comfortable it is not necessary. As a beginner you want to focus on being comfortable and spending as little as possible. You still need to figure out if you want to ride a bike.

T-Shirt and Shorts

The easiest outfit to start of riding a bike in is whatever you wear for working out it already. Shorts and a t-shirt made of anything but cotton. You should avoid cotton as it absorbs moisture and that means your seat is gonna get wet. Which can cause chafing and all kinds of bad things. Athletic underwear, socks, shorts, and shirt are the best combo to keep you dry and happy. On days where I am just spinning the pedals for 30 minutes I will wear the same clothes I wear for my strength training.


For shoes you can get away with running or tennis shoes. You should not be considering clip in pedals yet. If you don’t know what clip in pedals are then even better. You should just have flat pedals that are large enough for your foot to comfortably fit on. If you need to buy shoes you shouldn’t need to spend over $50.


There is strong debate about whether wearing a bike helmet makes you any safer. For city riding at reasonable speeds I do not think wearing a helmet is necessary. However if you are going to ride longer distances at higher speed you should consider wearing a helmet. If you are going to do any riding on dirt or trails I think you should wear a helmet.

This is the helmet I recommend. It has MIPS technology for safety and a visor which just looks cool. 😎 Oh and the price is very reasonable and there’s a number of good color options.


The most basic tools you should have to get started are a water bottle, multi-tool, floor pump, tire levers, spare tubes, and chain lube. With these tools you will be able to stay hydrated, tighten almost any bolt on the bike, inflate the tires, change a tire, and maintain the chain.

Having a water bottle with you on a bike is a good idea. Since you are riding at a faster speed than when walking or running you will need more water to stay hydrated. Also the bike usually has one or two bottle holders just sitting there to be used. I like the Camelback Podium Chill bottles as they keep your water colder:

A good multi-tool is small enough to fit in a pocket and has enough tools to fix just about anything on your bike.

For $11 you have the multi-tool and tire levers. We call that a 2’fer.

For a bike pump I have had this Specialized Pump for years. You can find it a many local bike shops in the US, but you cannot find it on Having a good pump with an accurate gauge will last you a long time. It is important that you check your tire pressure before every ride. The recommended pressure is usually written on the sidewall of the tire. Having it properly inflated will make the ride smoother and reduce the chance of a pinch flat.

Bike tubes come in a variety of sizes and even valve types. Once you get your first bike you will then know what type of bike tubes to buy. Most road type bikes are 700c and most mountain bike types are 26 inch for the diameter of the tube. There are also a variety of widths involved. The 2 valve types are Schrader and Presta and are determined by the size of the hole in you rim. Again, once you get your bike you will know what size tube and type of valve to get. Prices on tubes seem to be going up. I remember them being 2 to 3 dollars a piece but now they are more. They also vary in price. You should be able to get the lowest cost ones and be fine. Be sure to have at least 2 spare tubes and a patch kit:

$10 patch kit will keep your tubes lasting a lot longer.

On a bike with gears you need to pay attention to the chain. If it is not properly lubricated it can shift poorly or even break. You can use regular oil to lubricate the chain but it will get dirty very quickly. Before I changed to waxing my chain I used this lube:

All in all you will probably spend about $100 on the basic tools to start bike riding with. With these tools you should be able to avoid going to the bike shop unless a more serious mechanical issue occurs.


Having the right clothing to start bike riding is pretty easy. Just avoid cotton at all costs. Deciding to wear a helmet is up to you but if you are going on dirt or off road its generally a good idea as falling is more likely. Getting the basic set of tools mentioned means you will be self sufficient unless you have something break on the bike. With those tools and Youtube you will be able to keep your bike running without visiting the bike shop, unless you have money burning a hole in your pocket.

Workout Detail

Today was a strength day but last night I was up late looking for a friend who was supposed to be on a 2 hour ride. They ended up being fine but I ended up staying up late trying to get yesterdays post done. So I slept in this morning. However, after my work shift I did spend an hour working on a new trail I am building on my land. It was a decent workout and I made some good progress. I will write some articles about that process soon!

I hope this was helpful. Let me know if you have any questions in the comments below. Tomorrow we cover how to stay safe on your bike. See you then!

Daily Ride

Getting started with bicycling : 21/100

I spend a lot of time on this site talking about how I ride my bike. Currently I am on week 7 of a 12 week base training program for mountain bike racing. My thinking was that I needed a distraction from current events. I also wanted to add some structure to my bike rides.

Not everyone who rides bikes needs to follow this path though. You can ride for fun, to workout, to get to work, or go shopping. Some people play polo on their bikes. The great thing about bike riding is that even just doing it for fun is a great form of exercise.

If you are thinking about getting a bike here are some things to consider:

I am going to write about each of these considerations over the next 4 days. Today I will cover:

Choosing a bike

If you are just getting started with riding a bike my #1 suggestion is to find friends who ride. Generally they have extra bike(s) lying around. If you mention to them that you are thinking about getting a bike there is a good chance they will offer one of theirs to try out. You will want to make sure the bike fits you of course. This will let you try riding with almost no expense.

Second to bumming a friends bike is buying a used bike. There are a lot of ways to go about finding a used bike. Maybe you tried a friends bike and they are willing to sell it to you. Check your local bike shop (LBS) as some people will trade a bike in when they buy a new one. The best place to look though is on Craigslist. Here are some more articles on buying a bike on Craigslist.

Budget depends on a number of things and will be individual to everyone. My general rule of thumb is that if you want a bike that is in good riding condition you will want to budget around $500US. My experience has been that bikes selling for less generally have some type of major mechanical issue that probably are not worth repairing.

You also want to keep in mind that if its too sweat a deal to be true then its probably a stolen bike. There are various sites where you can check to see if a bike has been stolen. When our bikes were stolen a few years ago we registered them on Bike Registry. A few months later we got a call that someone had found my wife’s bike.

Hey Deer

When you are looking for a bike you want to think about what types of riding you will be doing. Are you going to only ride on pavement or concrete roads and paths? Are you going to want to ride off road on dirt paths or roads?

My personal opinion is that everyone should start off on a cruising bike or a hard tail mountain bike. These bikes are the most comfortable with an upright riding position. This means you will be able to ride with less back and arm strain. You will also be able to look around more clearly which is great for safety.

A cruising bike is mainly for riding on paved surfaces. There is very little tread to the tires and only a few gears, if any. When we lived in Phoenix we had a lot of bikes and 2 of them were our cruising bikes. They may have had coconut can holders. For soda of course.

A hard tail mountain bike gives you the most options for riding a variety of terrain. The tires are larger and have more tread for riding in softer terrain like dirt, gravel, and sand. If the bike was made after 2000 it probably has a front suspension fork.

There are a lot more types of bikes than these two, but when you are just getting started they keep it simple and fun. They will make you feel comfortable which means you are going to have a better chance of enjoying your first few rides. Before the saddle soreness kicks in. πŸ˜‰

Once you find a bike that rides well and is within your budget you will either want your mechanically inclined bike friend or local bike shop to look it over. Just like with a used car there are a lot of things that can go wrong with a bike. Its no fun to get home and find the bearings are shot or the cables need to be replaced.

I hope some of that helps you if you are looking for a bike. Let me know if you have any questions. Tomorrow we will cover proper clothing and tools for riding you bike.


3 sets of 8 minute high tempo intervals at heart rate zone 4. This is a challenging workout and I went out too hard on the first one. By the 3rd I was getting the tempo right and felt great.

Happy Thursday! See you tomorrow!

Off the Bike

One Fifth : 20/100

Today marks the 20th day of the 100 days of blogging challenge. We are 1/5th of the way through the challenge and I am happy to have made it this far. My past attempts at something like this have been for 30 days and I don’t know that I made it past 10 days in those. I also feel like I am writing a little better, maybe. πŸ˜ƒ

When I proposed the challenge my thinking was that this would be something good to distract us from the Pandemic. My goal is to write about something positive happening in my world each day. Since I am in the middle of a training program I always have the fallback of talking about my daily workout, which seems to qualify as a positive thing by default.

I am also trying to push beyond just talking about my workouts. Getting into different aspects of my day without dwelling on the negatives. There isn’t a coherent strategy to any of this, its just my life. By focusing on positive things I sense that it helps me keep a better attitude about the larger situation we are all in.

Some days I worry that I am not writing about something interesting for others to read. Usually my wife sees this and reminds me that the point of the challenge isn’t to become a professional blogger. The point is to post something positive everyday for 100 days. If others happen to find something interesting there then great. Otherwise I am at least meeting the challenge.

Showing up is 80 percent of life

Woody Allen

Will writing these 100 blog posts increase my fame and fortune? Probably not directly but who knows what will happen. Simply showing up at the keyboard that I already spend a minimum of 8 hours on a day, and writing about anything has to accrue some meaning. Maybe its inspiring someone else to do the same? Since I work remotely this may help me connect with coworkers, and lead to better communication during work? At the very least I am practicing my writing.

Workout Details

Today is a strength training day and I did the recommended routine. I was feeling really tired last night and still a bit this morning. I did the workout but a little slower and chose to listen to an audio-book rather than loud fast music.

Overall I felt pretty good about the workout but am paying attention to how tired I have been feeling. I don’t think I am at risk of over-training but it is something to be aware of.

Happy humpday!

Daily Ride

Sprints : 19/100

Some days are a series of sprints, one after another, until you collapse, or are ready to. Today was one of those days. It started with a morning workout of nine 10 second sprints on the bike. Then work ended up being a lot of sprints. Suddenly the day is over and I am ready to stop sprinting.

Ideally you don’t need to sprint all day. Ideally you have things planned out and there are no distractions. Unfortunately we live in reality. The important part is to make sure that in between the sprints you take a moment to breath. During that moment you check in with yourself and everything else that is going on.

During a workout you may want to take a sip of water. You should also check your watch to tell how long a rest you need to take. Maybe shift down a few gears to recover.

At work you may want to check your messages in which ever platform you use. If you have a lot of urgent work that will require repeated sprints then you will want to prioritize them. Priority may be a certain client or just whatever has been around the longest. It may also be something that is preventing other things from working. Determine the priority and then move to get things done.

Workout Detail

L6+ sprints 3 sets 3 x 10″ (structured) is the name of the workout. L6+ means maximum effort, all you got. Sprints means high gear short burst. There are 3 sets. In those 3 sets are three 10 second sprints.

Between the sprints you get 3 minutes of rest. Between the sets you get 5 minutes of rest. It helps to find a hill with a 3-5% grade so that you can push as hard as possible with no chance of it being easy.

This was my first sprint workout in over 6 years. It was fun and different. I was a little nervous about keeping count of everything. Since the workout was broken up into 3 sets it was easier to keep count though. It will be interesting to see how my legs feel tomorrow.

Happy sprinting!

Off the Bike

Routine : 18/100

Having a daily routine for chores, meals, and exercise is generally a good thing. The times when it isn’t is when there is a disruption to the routine. Adjusting to some type of interference in our daily routine is challenging. I still struggle with this but have found a few helpful things that keep me on track.

  1. Be ok with the disruption: A lot of why disruptions continue to cause me problems is that I dwell on the disruption. Why did the delivery come late? When will they call back? Why is the weather doing what it is doing? These are all disruptions that we have no control over. Thinking about them after the fact is a distraction. Even worse things like resentment fester and we get angry at something we have no control over. The better strategy is to recognize the issue, make adjustments, and then move on.
  2. Limit your decisions: When a disruption occurs to your routine you need to have steps you can take to quickly move on. Part of this is limiting the number of decisions you can make. There is an interview with President Obama where he talks about his suits: ‘β€œYou’ll see I wear only gray or blue suits,” he said. β€œI’m trying to pare down decisions. I don’t want to make decisions about what I’m eating or wearing. Because I have too many other decisions to make.”’ Disruptions are going to happen. If you have limited the decisions you have to make, it is easier to get through them and back on track.
  3. Keep the end in mind: Sometimes everything goes wrong. You have a flat tire. The water heater bursts. A global pandemic happens. During those events it is easy to dwell on the despair of your situation. This is when thinking about the bigger picture can help bring me out of a funk. Things might not be great right this moment, but this will pass and things will get better. Goal planning is not my strong suit but it is very helpful. Come up with specific reasons to exercise or eat well. Think about the future and where you want to be. The crazier the better. The more the better. Write those down and return to them when times are tough. You might be surprised to find you have already met many of them without knowing it.

This was my attempt at a pep talk. Currently I have family visiting and the distractions are high. I am remembering to be ok with it, limiting my decisions, and keeping the end in mind.

Workout Details:

Back to strength training and did the Recommended Routine. Pull ups are still struggling but I did 4 sets of 3 almost all clean. I think the horizontal rows should progress to raised feet on Wednesday. Also push ups are moving up to rings on Wednesday too.

Happy Monday!

Daily Ride

Sunny Day : 17/100

Another beautiful day in Colorado. We went on a small group ride for a couple of hours. Then came home and sat in the shade as it was also a warm day. I think everyone got sunburned today. Ooopsie.

Workout Details:

2 hour ride at level 2 heart rate zone. Nice and easy to finish out the rest and recovery week. The new wax chain setup seems really smooth. I am excited to ride on it more and see how it does.

Tomorrow we are back at it with a strength workout and then Sprints on Tuesday.

Weather forecast says Tuesday is going to be very windy and then freezing temperatures Wednesday night.

Daily Ride

Wax on : 16/100

After your tires the bike chain is the most used piece of equipment. A chain is as critical as the bearings in your wheels and bottom bracket, but it gets none of the protection. Keeping a chain clean and lubricated is a constant process. The main method of lubricating a bike chain is with grease and oil, and require almost constant work.


If we remain open and calm, uncertainty can be seen as an abundance of opportunity.

Swiss miss

Now that I am riding 4 or more times a week the maintenance of my bike has also increased. As you ride the dirt builds up in your chain. Wiping the chain with a rag simply pushes more dirt further into the links and rollers leading to more friction. Eventually you need to remove the chain and soak it in spirits to clean it.

When I was a kid I recall seeing chain wax in bike parts catalogs. Back then the idea of removing your chain that often was a scary proposition. Then a few years ago I saw this video:

Then this one came out just a few months ago with an improved process:

The idea of waxing a bike chain seems so bizarre at first glance that I dismissed it without additional thought. Fortunately those videos above explained it well enough that I had to give it a try. Now that we are back on the land I have all of my materials:

  • Slow Cooker
  • 1 lb Wax
  • 1.5 oz PTFE/Teflon powder 1.6 microns or smaller
  • Gasoline
  • De-greaser
  • Denatured Alcohol
  • New Bike chain

When you get a new bike chain it is covered with a sticky film that almost everyone recommends you remove immediately. In this case we do 3 soaks in 3 spirits to strip it down to bare metal. The first step is to soak it in gasoline for 12 hours. Then soak it in de-greaser for 30 minutes. After rising the chain with water it gets soaked for 30 more minutes in the denatured alcohol.

As the final two soaks are started you can fire up the slow cooker and melt the wax. Apparently the ideal temperature is between 194 and 204 Fahrenheit. Once the wax is all melted you add the PTFE powder and stir it up.

Wrong focus

Once you pull the chain from the alcohol it dries pretty quickly. Slide it onto a piece of wire coat hanger and dip it into the wax. The first application gets soaked for 10 to 15 minutes.

Then pull the chain out and let it cool. It will be very stiff with the hardened wax and you will need to run it through your hands to free each link up. At that point it is ready to be returned to your bike and ridden.

Every 150 to 180 miles you need rinse the chain by pouring boiling water on it. This will rinse any dirt off of the outside of the chain but leave most of the wax and PTFB between the pins and rollers. Then reheat the wax mixture and dip the chain for 5 to 10 minutes.

You should be able to keep rewaxing with this batch for over 9000 miles. At that point the chain may be ready for replacement. This is far more life than most chains ever see. In addition the rest of the drivetrain will last for another 18000+ miles by which time you may be considering a new bike. For comparison I hope to ride 5000 miles this year but will probably come up short of that.

There are some drawbacks to this process:

  • Lots of equipment involved
  • Preparation and organization is required

I am looking forward to seeing how this process works. From everything I have watched and read it sounds like the benefits are huge. I will report back as we progress with testing.

Pro tip in Gutenberg: If you want to add a paragraph before the first one use: βŒ₯⌘T . It will insert a block before the one you are currently in. Use βŒ₯⌘Y to put one after.

Workout detail:

This is the 6th week of my 12 week training program. While the majority of the week was full of rest and recovery workouts, today was different. Today we did a fitness test. This involves 20 minutes of maximum effort. You should be ready to puke near the end of this workout.

The idea behind the fitness test is that you go really hard for 20 minutes. From that you can make an educated guess at what your average heart rate would be for a 60 minute all out effort. From that you have your functional threshold heart rate and from that you get your heart rate zones for training. (The reason you only do 20 minutes is because doing 60 minutes would probably result in injury or death.)

Today I matched my effort from 6 weeks ago. While I wish I had improved I feel good about this. I know I could have push myself harder during the 20 minute effort. Also it was another beautiful day of riding.

I hope your Saturday was great too.

Off the Bike

Examination : 15/100

15 days in and the challenge to find out what to write about is for real. Compared to what is happening in the news, my everyday life seems simple and unremarkable. Is that because it is simple, or because I haven’t spent enough time examining it?

The unexamined life is not worth living


Should I expect to be able to write amazing literature after only 15 days of trying? Is part of the challenge that my expectations need to be adjusted? Today I am trying something new: writing this post in between my work out sets. Maybe this will help me to formulate something more insightful? Currently its making me feel a little rushed.

Silicon Exodus

Here is an article I have been waiting to read for years: Tech Workers consider escaping Silicon Valley’ Sky High Rents

It seems ironic that the people building the internet driven world, that I work remotely on, are tied to a physical area like Silicon Valley. I understand that the VC money is there, and that is why the companies are based there, but the workers can be anywhere.

The article mentions a couple with a 1 bedroom apartment paying over $2500 a month. In the current mortgage market they could have a $500,000 mortgage and probably pay less a month. In my rural area you can get a 1600 sq foot house on 10 acres for that much.

If I was a realtor I would be figuring out how to target the workers in Silicon Valley with these types of deals. Wide open spaces. Unlimited outdoor activities. The catch will be good internet access and amenities.

Listening To:

The Comeback by Daniel de Vise, narrated by Pete Cross on Audible. Its the bio of Greg LeMond and his cycling career. I was 10 years old when he won his first Tour de France and recall the excitement many people had about it. Its a great story of talent and drive.

In one part of the story Greg’s own team works against him in the 1986 Tour to help another rider on the team. At one point Greg tells a reporter: “If they are going to crash me out of the race I wish they would just do it.” The anxiety of who would conspire against him next was driving him crazy.

This happens in business when an employer, employee, vendor, or customer are not being totally honest. We can say a lot of things but the action we take tells the other people in the transaction where we really stand. Are we in the deal to make a partnership so that everyone does better? Or are we just looking out for ourselves?


I gotta learn how todo this

Workout Details:

Today is back to strength training. I did the same workout from Wednesday and focused on pull ups and dips. I am trying to get my pull ups to improve but it is important to counter the pull with a push. In this case the dip exercise is a perfect match.

I have always been able to do dips so they are kinda fun. Currently I am trying to focus on form and also avoiding injuring my elbows.

Happy Friday!

Daily Ride

Maintenance : 14/100

What do I want to write about today? So many options and yet so little determination to make a decision. I have to work in just over 30 minutes so I need to make this quick.

Its Thursday which means we are close to the weekend. Close enough that I am already making plans:

  • Mow the yard
  • Work on the old Trek, replace chain, tune up
  • Get fitness test done on Saturday
  • Go for long slow ride with Kate on Sunday
  • Work on the workshop

Before then I am going to try out a new-to-me technique of waxing my bike chain. Basically you take a new chain and strip it down to bare metal by soaking it in gasoline, then de-greaser, then denatured alcohol. Then you heat up parrafin wax and mix in some powdered teflon in a crockpot. You let the chain soak in the wax for 15 minutes and then pull it out to dry. Then you ride with it. About every 200 miles you pull the chain off and rinse the dirt and exterior wax off with boiling water. The chain gets another dip in the wax and you continue riding.

Based on the following video this technique keeps everything super clean and smooth. Which results in the drive train lasting much longer. Also there are a lot fewer chemicals used over the life of the chain compared to typical lubrication techniques.

This guy is the new sham wow man!

I am documenting the process and will report as things progress.

Workout details:

We are still in the rest week so today’s ride was a simple 1 hour cruise at heart rate level 2. I went right out the driveway to Road 40 today. The temperature was a little crisp and my butt was a little tired. Still the sun was shining and I was smiling.

I hope your day is going well!