Friday, September 19, 2009 at 6:31 a.m. Andrew and I started loading our bicycles on my truck. We packed tons of Gu, power bars and bottles of water. We piled into my FJ Cruiser and headed to Pete’s house. Our plan was simple (they always start that way)… We would drive down to DC, park my truck and my buddy, Jerry, would pick it up that evening and drive it home for me. From there, we would ride 184.5 miles up the C&O Canal Towpath on our bicycles. Months of training had culminated to this event.

We picked up Pete and drove downtown. Once there we searched for parking near the Thompson Boat Center, which is mile zero on the canal. Downtown parking is hard for my FJ, because I need 6’9” of clearance. Most garages down there are under 6’6”. We finally found the perfect garage at the Kennedy Center. It was 7’ tall!! Tallest one I have ever seen in DC. Parking was solved… Ahhhhh.

We each had bike racks and medium sized bags back there behind our seats. Pete and I also carried camelbacks with water and paraphernalia. We rode out of the Kennedy Center parking garage and into the gorgeous morning with grins on our faces!

We got to the mile zero marker and took some photos.

Then a couple rode up on a tandem bicycle. They told us that they had ridden all the way down from Pittsburgh, PA. Hearing this made us feel weak. Then I thought, Meh… It’s downhill the whole way from Pittsburgh! This is how I justify and console myself.

I digress.

We took off quickly and were in Great Falls before I knew it. The ride was easy. However, I had already developed a cramp in my left calf. We weren’t riding faster than our training and we hadn’t gone that far, so I chalked it up to nerves… I took a couple of photos of the falls, ate a snack and moved on.

The rest of the day was uneventful (for the most part) and relatively easy. Just before home, Pete realized that he had been riding on a broken spoke. It warped his rim and the rear brakes had been on for nearly 15 miles! Holy dump! We rode 57 miles total that day.

Here is the Monacacy Aquaduct

At home, we tracked down a local bicycle shop, called the Bike Doctor. It’s located on Buckeystown Pike in Frederick. Awesome shop! The owner and his mechanic stayed past closing time, fixing and truing Pete’s rim. Then they gave him new brakes and tightened up his bike. Fantastic group there and very concerned about our safe trip. I absolutely recommend them to anyone in the Frederick area who needs repairs or bicycle parts and so on.

Kristine had put together a delectable meal that consisted of salad, pasta and steak. It was FANTASTIC! We talked about the day and encouraged each other.

Andrew stayed next door at his house and Pete stayed as a guest at my place. During the night I had to wake up and do some updates on databases for work… It was a challenge and wore me out mentally. I only got a few hours of sleep and worried how I would perform on our longest day. We were scheduled to ride about 72 miles on day two. Yikers!

Here you can see that we are still happy about our adventure… Fools!

Day two started well. My right knee was a touch sore on the outside, but nothing I couldn’t ride through. I packed three Advil and promised not to use them. We got underway around 9:15 a.m. and rode strong for most of the day.

This is us posed below the Maryland Heights rock wall (which I have climbed) at Harper’s Ferry.

This photo is me standing outside a hidden cave that women, children and ex-slaves used to hide in during the Civil War. Very COo.oOL

Along the way, we ran into a section of the canal that was closed due to flood damage… We had to ride on the road for a bit. This was tough for me, because it was a bunch of moderate hills. Pete and Andrew made it look easy. As we passed a pasture full of cows, I thought to myself, “I sure am hungry.”

This was a nice milestone… Our century along the path! Notice that for some reason, we are still happy… What is wrong with us??

About 20 miles before our stop in Hancock, my knee sang out with excruciating pain. With 12 miles left, I didn’t think I would make it to our hotel in Hancock. I stopped and writhed in pain. I popped three Advil and gritted my teeth. I tried walking beside my bike for a minute to stretch it out and I couldn't even do that. I was considering calling Kristine and throwing in the towel. I literally could not walk without severe pain shooting through my knee and up to the base of my spine.

Andrew and Pete offered to cut our pace (~14 MPH) in half for a while and see how I did… I decided to bite the bullet and literally gritted my teeth for 15 or more minutes at about 7 MPH. It slowly warmed up and the pain subsided. I assume the three Advil were kicking in. We made it to Hancock and proceeded to the Triangle Bar and Grill on Main Street. Dinner was awesome… I was STARVING! We had burned more than 5,000 calories during that day’s ride (We burned 14,000 calories total over the 3 day ride!)

Once we got to our Hotel, we ordered pizza, wings and cinnamon bread. We ate another dinner. Yum!

The final day was cold! We went outside to a chilly 47 degrees… Burrrr! Mounting up, I realized just how sore my gluteus maximus was. It was swollen and sore and ready to be done with this ride. I had popped some Advil before leaving my hotel room, so the knee was under control. The day promised to be good.

We headed down to Weavers Restaurant and had the best breakfast that I have had in quite some time. I got cream chipped beef (SOS) on biscuits with two poached eggs on top. YUMMY! Everyone was so nice there. Afterward, we mounted up and got under way. It was our final day. A 60 mile ride lay before us. Prior to this three day weekend, I had never ridden further than 40 miles and now I was doing one and half times that or more each day!

The last day went quickly. My pain came and went furiously… Only to return again. My hands had lost all feeling in them, except an incessant tingling that threatened to drive me mad. My neck was tired and worn from supporting my head and helmet. Shoulders and traps were tight. I don’t even wanna talk about my triceps and forearms!

The Paw Paw tunnel is a magnificent and amazing creation. It is 3,118 feet long and took about 14 years to make. It is wicked cool!

Pete and I climbed up top for some shenanigans…

If you are claustrophobic, you will need to skip this one… It was pitch black in there and I kept feeling like I would simply ride off the trail and into the slimy canal waters. It was a bit freaky in there without headlamps. I had a headlamp with me, but refused to use it, because Andrew and Pete didn’t have one. In the immortal words of the Three Musketeers, “All for one and one for all!”

When we got to Lock number 69 I wanted a photograph. But a guy and girl were there making out. I felt weird about taking a photo with them in it. I considered asking them to “pose” under the Lock 69 sign. Then realized that it would be pointless and invasive. Instead I pedaled on thinking how funny it was that he had invited her to Lock 69 to neck. What a romantic… Actually, I was jealous that I hadn't thought of it… Heh!

The last ten miles were furious. I had just finished my audio book The Road by Jack Kerouac at mile marker eleven. What a fantastic autobiography straight out of the beat generation written by the king of beat! I dug it immensely and pondered upon the fragility of mankind in a preponderance of heaven and hell that surely came together to single-mindedly stare into my mind’s eye. Yeah man, right-on, ahem and all that stuff! You dig?

After Jack’s lovely book was done, I turned on some John 5 and cranked it. It was my turn to set the pace and I went too fast a couple of times. Was soooo hyper about the finish. I counted each of the last ten miles out loud. Chanted them and/or signaled with my fingers. Excitement forced its way through my body. I was electric and my inner self was on fire!

We rode the last mile three abreast. Three friends, nearly broken by the dirt and gravel trail, finally at our journey’s end. Triumphantly riding into Cumberland with our heads held high!

Standing before us was a group of nine people. Our waiting wives, families and friends! It was a magical moment. They had created a finish line banner for us. We burst through the banner to cheers. It was awesome!

Here’s the remnants of the banner… I wanted a picture of us riding through it, but was too tired to pull out my camera.

It is 184.5 miles to Cumberland via the canal path. Our jaunts off the canal added up to a total trip distance of 190 miles! Here we are at the very end of the canal towpath.

This is me and my son, Xander. He was proud of me and with an enormous smile, said, “Dadda!”

After the celebration, we went to the Manhattan Grill, two blocks away and drank champagne and ate a wonderful meal!

As usual, I must recommend this trip to everyone! Go up hill from DC to Cumberland, if you dig… I had to.

Click Here for our Garmin GPS information from the trip.

To see higher resolution versions of the above photos, click here

I will catch you on my next adventure…

Cheers,
Rip

Deep Dive: This ride was another epic...

On Sunday (9/13/09) morning at 8:27 a.m. Andrew and I loaded our bicycles onto my truck’s bike rack. We threw our packs and water in the back and drove to the mouth of the Monocacy River. Parking at the C&O canal parking lot for the aquaduct, we unloaded and prepared for the morning ride.

Pete showed up and started pulling his bike out of his trunk… When he pulled the front wheel out (detached from the forks), the axle fell to the ground with a loud clang. Apparently, the nut from his front wheel axle was gone!!! We searched the ground around his car. Next we tore his trunk apart and searched in there… All to no avail. It was gone like Amelia Earhart in the Bermuda Triangle!

We weighed our options…

1. We all pile into Pete’s car and drive back to his house (20 minutes each way), get an extra nut that he has and then return to ride;

2. Pete drives home, while Andrew and I wait;

3. Pete drives home and Andrew and I go without him. He would attempt to catch up to us on our return part of the ride;

4. Pete drives home and rides his own ride near his home, while Andrew and I ride the C&O.

We selected option three. Pete leaped into his tiny Honda and threw gravel at us as he screeched away in a mad rush. Meantime, Andrew and I slowly got our act together and got out onto the canal at a casual pace (~13MPH).

The weather was a good as you could ask for. Right about 68 degrees in the shade. The trail was a touch muddy from rain a few days earlier, but manageable. It was my first time riding with my new (non-mud) tires. They were slippery as heck in the mud… Dunno how you all do it!

Just past our halfway point (22 miles in) Pete caught up to us on our way back! He must have been flying!!!

The whole ride was great. Fairly easy. With three miles to go, we decided to “sprint” some. So, I started off like a banshee and Pete took off after me. Andrew, being the smart one, raced at a more sensible speed.

Pete and I were neck-andneck passing each other several times for 1.5 miles. Our plan was to sprint for 2 miles and then spend the last mile doing a cool down. My plan went out the window at 1.5 miles when my body finally screamed, “WTF??!!”

Easing up, I watched Pete pull away from me to win the sprint race. Andrew wasn’t far behind and we all had a good laugh back at our cars.

All-in-all a fantastic outing with some of the best weather yet!

Here is our GPS info from the ride:
Vaughn’s Garmin Info
Pete’s Garmin Info

HIIT (High Intensity Interval Training) is cardio based work that shortens your workout time and intensifies (to say the least) your effort and outcome. Basically, it involves:

1. Warm-up: Five minutes at a slow/easy pace to get the blood flowing;
2. Intense Session: 30-60 seconds of breakneck pace on a higher resistant level (if possible);
3. Resting Session: 1-2 minutes of slow/easy pace and resistance;
4. Session Repeat: Go back to Intense Session and repeat both sessions 5-10 times;
Cool Down: Five minutes at a slow/easy pace to get the muscles (and heart) cooled down.

In the past, it was believed that you need 45+ minutes of cardio training at 75-85% of your maximum predicted heart rate. Combined with 5 minutes of warm-up and cool down, this ends up being an hour or even longer! This HIIT program keeps your workout to potentially under 30 minutes and gives you FAR more bang for your buck. Trainers, doctors and scientists have done the legwork to prove to us that HIIT does more for increasing your cardiovascular system and in burning calories.

I can tell you that my experience is along those lines. I find that HIIT has quickly increased my performance and endurance! You shouldn't try to do HIIT unless you are already in good shape and have had a recent physical and approval from your physician.

Anyway, I am now doing HIIT twice per week and then a single "long" mileage day each week. This is my latest training regiment to help with my upcomming C&O canal ride from Washington D.C. to Cumberland, MD.

If you are fit and find yourself hitting plateaus in your cardio program, give this a go (at your own risk, obviously).

Train safe, and train hard!!!

-Rip

Most of us (me included) don't know what we want. Before you say, "No *expletive deleted* Sherlock!" Allow me to dig a little bit deeper.

It occurred to me that I'm not doing what I want to do. This occurs to me on a regular basis, but yesterday was extra special. You see, I was riding the train home and sitting next to someone that was putting off a putrid body odor. Before everyone knocks my lack of compunction, let me tell you that this was far beyond your standard human being stink. I’m not talking someone who walked 2 miles to the train station on a humid 95 degree day without underarm deodorant. I’m talking about the kind of stink that lingers over a two-week old dead body lying in a rainforest.

Now that I have sufficiently gotten your attention (and perhaps offended the Hell out of you), allow me to continue…

Sitting for 1.5 hours smelling death in a small, hot train car can make you come to some realizations in life. For one, I realized that I don’t ever want to do that again!

During this time, I found myself pondering the immortal words of Conan, when he was asked, “What’s best in life?” Without missing a beat, Conan replied, “Crush your enemies, see them driven before you and hear the lamentations of their women.” Now there’s a guy who knows what he wants!

The more that I think about Conan’s statement, the more I understand my lack of a statement on “what’s best in life?”

I know what my dream day would be like… I would wake up and eat a good (nutritious) breakfast. Following that, I would write for about 2 hours straight (uninterrupted). After that, I would spend some playtime with Kristine and kids. Next, I would go play 18-holes of golf with Kristine. After golf, I would hit the music theory and guitar for about 2 hours. After guitar, I would get some more kid playtime in. I’d squeeze some form of physical fitness in at this point in the day. Finally, I would wind down with the kids and Kristine watching TV or goofing off. Before turning off the light for the night, I’d get some reading in.

That day would obviously be altered to fit in other activities / hobbies, etc. Also, from time-to-time, there would be a two-week vacation to somewhere exotic.

Funny thing about my list… I don’t see work listed. Try as I might, I can’t seem to squeeze it in there. Some of you might argue that my writing (if done on a professional level) would be considered my work. I guess that’s true, but writing is something that I am passionate about. I don’t normally associate passion and work. Viola! Therein lies the problem… In order to make my life more meaningful, I need to be passionate about what I do for a living!

The problem grows when you consider that balancing things you are passionate about and work is nearly impossible. So, I have decided to dedicate some time and effort to figure this out… If and when I figure something out, I will probably write an instructional manual and publish it.

For now, I will continue to ride the smelly train to and from work.

Please feel free to comment with what you feel is best in life!

Signed, a passionate man who is still seeking his passion!

Once I was done with Eric's input, I moved on to some technical details from my friend, Pete. Pete was a pilot in a previous life and he graciously helped me to polish some of my facts pertaining to aircraft, flight patterns and communications.

In addition to Pete and Eric, several other friends and member of my writing club gave me tons of advice and information. To top it off, pretty much everyone has been uber supportive!

My next move is to try and shoot for an agent and publisher. I'll keep you all posted!

FWIW - the book is an action/adventure with a heroine as my lead character. She is a saavy hacker and martial artist, who uses her skills and ingenuity to save the world from utter destruction!

-Vaughn

The weather was perfect and the trail was in good shape. Lots of people out this morning. It cheers me up to see so many folks out there getting/staying fit.

I need to start pushing out some more distance (and saddle time) to ensure that I am ready for the 184 mile trek up the canal in September.

One final note... I finally rode up (the whole way without stopping) the nasty hill right by my house.

Catch ya on the road!

-Rip

Testing the HTML code now:

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Now that I have unleashed the power of my handheld mobile device, I should pop a few more posts up!

(:

Personal hygiene is often overlooked as a simple way to stay healthy. When you ask most people to list some easy ways to maintain health, they immediately shoot back with fitness or diet. The funny thing is, that hygiene and simply washing your hands has more than doubled our life expectancy over the last 100 years!

On top of longevity, hygiene has been proven to prevent or control a ton of easily curable conditions, including: dandruff, chronic halitosis (bad breath), ear wax, body odor, perspiration, head lice, urinary infection, pinworms and athlete’s foot to name but a few!

Staying Clean in General
It might not surprise you to know that a daily shower will do wonders for your body odor and even add to your good looks. It’s no secret that good looking people groom more than non-lookers. Does this mean that you will become Brad Pitt by following some simple guidelines of cleanliness… Nay! However, you are almost certain to be more appealing to the opposite sex (or same, if you dig) if you routinely take good care of your hygiene and grooming.

Hands
UNICEF is on a mission to teach the world to wash their hands. Statistics put out by UNICEF show that simply washing your hands at certain times during the day (right before eating and just after using the toilet) can reduce diarrhea rates among children under five years old by almost 50 percent and respiratory infections by 23 percent.

One of my pet peeves is people who use the bathroom and don’t wash afterward. I witness this on a regular basis at the restroom in my office.

Because I work on a computer all day, I feel like my hands are exposed to tons of germs from the keyboard and mouse. This is particularly true when sharing office equipment with co-workers. I think it is a good idea to wash your hands once and a while when using a keyboard. Because I run to the restroom so often, I get in a good dosage of hand-washing throughout the day.

When washing your hands, you should use hot water (as hot as you can safely stand) and make sure to scrub everywhere including your fingernails. Remember to use a paper towel to turn off the water (at work and public places) and to open the bathroom door.

At the very least, make sure that you follow the UNICEF guidelines and wash your hands prior to any meal or snack and after using the bathroom.

Hair
It is said that you should wash your hair with shampoo at least once per week. I personally wash my hair every day. Perhaps I am overdoing it and drying my hair and scalp. I dunno what the proper timing on this is, but obviously when your hair is getting overly oily and obviously dirty, it is time to do some scrubbing!

I have dandruff (perhaps due to the fact that I wash my hair everyday!) and easily control it with specialized shampoo. I like to alternate between a dandruff shampoo (I dig on Selsun Blue) one day and then an ordinary shampoo (American Crew for this head) the next day. I find that damdruff shampoo alone can dry my hair out more than normal… Plus on dandruff duty days, I do not use a conditioner, so the “normal” shampoo day goes a long way to help moisturize my locks.

Skin
Skin was mostly covered with the piece on showers above. I thought it deserved a section of its own however. Once again we are tasked with answering the age old question, how often should I shower? I think that this varies from person to person. Some people who perspire very little and do not build up noxious odors may not need to bathe as often as those of us in the less appealing side of things… However, I think it is common knowledge that you should take a bath or shower after a good solid workout. And, as was mentioned above, at least once per week.

Don’t forget to put on clean clothes (you would be surprised at how many people overlook this rule) after you shower!

Teeth and Gums
Twice a day is generally recognized as the minimum times that you should brush your teeth. First thing in the morning and last thing at night. Many people throw in a brushing after each meal to boot. I have been blessed with a very tough enamel and have no cavities. For this reason, I find that twice a day is perfect for me. Also, I use a battery powered brush (Sonicare) and find it invigorating to say the least! Also, I have found that it does a better job of cleaning my teeth in a shorter period of time.

Flossing is still held with high regard. As far as I know, dentists are still recommending this as a routine activity. I wouldn’t know, because I haven’t been to see a dentists in more than five years. Instead of flossing, I use a water pic device and find that it does a very good job.

I would suggest that you go to a dentist more often than me!

A Clean House
On top of bodily hygiene, your house is a potential haven for all kinds of germs (and worse). You should regularly: vacuum, wash counters, clean sinks and toilets and dust. Along with these cleaning chores, don’t forget to change your bedding sheets and clean or replace your furnace/AC filter(s).

Those Around You
You can pick your friends… And, you become much like the people you are surrounded by… Surround yourself with like-minded folk!

Pets
This subject is way to large for my tiny Blog… Suffice it to say that your pets should be clean too!

Closure
I know that I only touched on a miniscule piece of this huge topic… However, it is clearly (proven by thousands of doctors and scientists) a contributing factor to our health and longevity. I recommend that you evaluate your current hygiene procedures and see if you can’t improve upon some areas!

Cheers,
Rip

We decided to ride the Poolesville, Maryland loop based on a local rider’s information:
http://bikewashington.org/routes/westmc/westmc.htm

The ride is ~24 miles long and it incorporates 15 miles of road (some barely paved) and 9+ miles along the C&O canal. I was excited about this trek, because long trips on the C&O are sort of boring to me.

So, Pete and I met at the Monocacy Aqueduct in Dickerson, MD at approximately 8:08 a.m. We decided to ride the loop backward, so that we would end our ride on the C&O and we’d be going uphill (only about 2% grade albeit) on the canal. It turns out that the grade of the roads is considerably more and it wasn’t really important to worry about canal grade.

The weather was calling for severe thunderstorms and we wanted to beat them. We got underway in 69-degree cloudy weather. It was perfect out! W00t!

The first part of our epic started when Pete announced, “I’ve got my GPS, so I know where I’m going.” He then proceeded to pull ahead of me. Just when he got out of ear shot, I watched him pedal right past our first turn off. Shaking my head, I wondered if he would notice that he’d missed our turn, before he got to Rockville.

When I made the turn, I pulled off and dialed Pete on my mobile phone. He told me that he figured out that he had gone by the turn and was coming back… Thus our epic began.

Pete is in better cardio shape than me and he often pulls away. On one of these occasions, he was pumping by me on a slight uphill. It was apparent that we would need to switch to a lower gear. I followed the rules and eased up on my pedal pressure before downshifting. Pete on the otherhand, was pressing with all of his strength as he downshifted and I heard the loud clanking as his old bike struggled to find a lower gear and keep him moving. I thought to myself, I’ve got to explain to him about not shifting under such duress. Just as I thought that, he down shifted again using this same technique.

CRACK

Pete yelled out, “Uh oh.”

I inquired, “What?”

Guess what…? He had broken his chain.

Pete was getting worked up and cursing his bad luck. I explained that shifting like that is what had done this to him. I also calmed Pete by telling him, “Don’t worry… We have all of the right tools and everything’s cool. We’ll be back on the route in no time.” After calming him, I finished with, “There is only ONE thing that you must not do.” Pete looked at me and I said, “When you are pulling the links apart, do not pop the pin all of the way out.”

Pete held his chin high and announced, “Of course not.”

So, we started to work on removing the broken link and fix his chain. Moments into the repair, I reiterated, “Don’t pop the pin out.”

Pete sighed, huffed and puffed and then waved me off while he continued.

Suddenly, I heard a click and Pete said, “Oops.”

I could have smacked him! As you guessed, Pete popped the pin out of the chain, which turns a simple roadside repair into an hour-long adventure! While we fought to get that chain fixed, several big pickups flew by us at twice the posted speed limit. A couple of them tried to get close and frighten us.

Long story short, we struggled and finally got Pete’s chain back together. We were back underway.

On the road, we rode right past our next turn and kept going for several miles. By the time we realized our mistake, we had were pretty far off course. We backtracked and found a road that would connect us to our planned trail.

The rest of the ride was uneventful, and we only ended-up riding about 5 miles further than planned. We also were about 1 hour behind schedule, due to our roadside repair.

All-in-all, a fantastic day and wonderful ride… Not to mention the fact that we got to share in the fun of a roadside repair! Also, the weather held out for us.

Here is our GPS info from the ride:
http://connect.garmin.com/activity/5550311

Along with my great CD4 level, my HIV-1 RNA level (viral load) remains undetectable and is below 48, which is the cutoff for detectable levels.

W00t!