bikes + beans
September 24, 2010 I wanted to talk about my bike ride a little more, since it was my furthest ride yet! While I was riding, I was thinking about ways to be safe on your bike. Since I was riding 30+ miles, I didn’t want to just loop around a 5 miler 6 times, so I mapped out a route ahead of time. This was a solo ride, so there was a little more planning to be done than if Chris would have been with me.
Here are planning tips I came up with to share.
- Map your route [I like mapmyride.com] ahead of time. Write down directions, twice! I kept one set tucked in my shorts and in fear that it would blow out of my hand while riding, I tucked a 2nd set of directions into my little bike pouch. You WILL need directions. Unless it’s an insanely easy loop, or you really know your town.
- Write down how long you’ll be traveling on each road. This will help if you start to get freaked out that you’ve missed a turn. Especially if you have a mileage tracker on your bike. You’ll know exactly where you need to be looking for the next street.
- Let someone know you’re going out, where you’re headed and when you’ll be back. I emailed Chris while he was at work with the details of where I would be.
- Take your cell phone. [DUH!]
- Water + Food! Make sure you have enough water and some food. Right before the ride I ate half a LARABAR and a handful of almonds. I put the 2nd half + more almonds in a bag, in my bike pouch. You will definitely need fuel on a ride this far.
- Drive your route. I didn’t do this, but should have. It will help you familiarize yourself with the route so you know what to expect.
- Extra bike tube + pump. I also failed to have this on hand, but when you’re out by yourself on a long ride, it’s pretty important to have a spare tube and a way to pump it up.
- Check the weather. This is really important!! You don’t want to get caught in the rain…well, I at least don’t want to get caught in the rain!
- Sunscreen. I wear sunscreen every single ride, even if it’s cloudy, and still have crazy tan lines.
- Emergency money. Just in case, I always take $10-20 with me on my ride. You never know.
- Drivers License. Maybe this is too much…but it’s a good thing to have with you.
- Sunglasses!! Sometimes, the sun is SO bright, even with my sunglasses it’s hard to see.
Do you more experienced riders have anything to add? All in all, I felt pretty good on this ride. My quads were tight, so I did a lot of stretching afterwards. I wasn’t too sore the next day though. Can’t wait to get out there more!
Total ascent – 550 feet
Total descent – 600 feet
Total Miles – 37
Total Time – 2hr 40min [I got stopped at some lights, by a train, + to stretch and eat a few times. I would say total stop time was about 10min]
If you would have told me 8 months ago that I would have a road bike, ride it 30+ miles, and love it, I would have laughed in your face. I was totally freaked out by bikes and hadn’t been on one in at least 10yrs. If you’re nervous about starting just dive right in!!
Now if only I could suck it up and attach my clipless pedals….
Has anyone read Thrive by Brendan Brazier? I’ve had it for a few months and haven’t read all the way through but am loving it so far. I made my first recipe too. After my bike ride, I threw this together in about 5 min. It’s his almond-flax burger, which sounds totally strange.
The ingredients were – almonds/flax meal/oil/salt/balsamic vinegar/garlic. All you do is throw it in the food processor and blend. Then you can eat it raw, cook in a pan or in the oven. It didn’t really hold together well but the taste was awesome! However, it was not the best thing to eat after a long ride. It was way too flavorful [garlic]. I needed something a bit more bland after such an intense workout.
I ate this + my butternut squash/curry soup. What was I thinking???? Total stomach ache!
Yesterday, I mentioned hanging out with Laura and getting a tutorial on how to use the flash I rented. We also went out to a fabulous lunch at Le Peep. It’s a chain-type of restaurant but not really a franchise. Each owner gets to decide what they want on their menu, so each location is totally different. The location in Boulder rocked. The owner grows all of the veggies they are using in their food right now.
This coffee cake was insanely delicious. It was moist + had a great crumb. It’s been a long time since I’ve had coffee cake. Layered in between the cake, were thin slices of pear from the owners pear tree. YUM!
I got the special of the day, which was a veggie skillet. I think everything was local, except for the cheese. There were a few different kinds of peppers, onion, squash, kale and the best breakfast potatoes I’ve ever had. I ate up every last bite!
I had such a fun day with Laura! Boulder is an hour away from us now, but it’s totally worth the drive to hang out with her. :) She’s just so lovely.
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Guess what!? Remember the meal Peter made for us last week? I got the bean recipe from him!! He said he got the tamale recipe off the bag of corn flour that he bought. He used Maseca brand.
Tamale Peter’s Refried Beans
- 1lb dried pinto or black beans
- 1 yellow onion, diced
- salt
- Take your pick of the 3 below depending on how healthy vs. delicious you want it...I prefer the first or second option...third never tried, but I imagine it'd work just as well:
2 quarts water + 2 T bacon drippings (or lard)
OR
1 quart water + 1 quart veg stock
OR
2 quarts veg stock
- Clean the beans in a strainer, remove any pebbles.
- Add beans to liquid of choice and bring just to a boil.
- Put diced onion (and bacon drippings if going that way) in slow cooker.
- Add boiling bean/liquid mixture to slow cooker and cook on high at least 6 hours. I usually go 8-10 hours though...more of the liquid cooks off that way.
- Add salt (more/less depending on if you used stock, bacon,etc.) once cooking is done. At this point you just have "brothy beans".
Can serve now or refry them...
To refry...
- Heat some olive oil (or more delicious bacon grease if you want them muy authentico) in fry pan.
- Once hot add some finely minced (or pressed) garlic. I usually do 1 T oil/grease to 1 clove garlic to 1 C brothy beans.
- Fry the garlic about 30 seconds then add beans.
- Stir beans around while smashing them with back of fork. Get plenty of bean broth in...it thickens up considerably.
- Serve immediately to avoid the crusties with some queso fresco crumbled on top.
Buen provecho!
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Adios!!!
Ashley
Family + Friends, Recipes, beans
Reader Comments (38)
Be careful if you listen to music with headphones. ESPECIALLY if you bike on the road. It can be hard to hear cars coming up on you and it's a big safety risk. If you insist on listening to music only use one earbud.
I don't listen to music when I workout...even on long runs + rides! :) But not just for safety..it's a personal preference. I meant to mention the thing about only 1 earbud though!
Great list! I have another use for the money! If you get a flat you can insert a dollar bill inside the tire (between tire and tube) at the spot of the cut/hole. It can get you home until you can repair or replace the damaged tire! It's how I've made it home a couple of times when I flatted out over broken glass!
Thanks for the biking tips. I just got a road bike so I loved these tips.
I don't think bringing the driver's liscence is "too much". What if there is an accident and you need to be identified? A little morbid to think about, but it's better to be safe than sorry! Awesome job on the ride! The longest I've gone is 18 miles - you've got me doubled!! :)
Today is the day right?! Good luck!!
I'm with you on the cycling! I would never have believed how much I love, love, love to ride! And as someone who just put on clipless pedals this year...go for it! I love them too! :) I've fallen twice but both times I was almost at a dead stop, and no real injury except to my pride. :) There are some really great rides up your way too. Love the ride to Lyons from the longmont area. Another great thing about mapmyride is looking for routes others have done....oh wow I'm sorry for going on and on...
I hear ya on the sunscreen. The short and glove tan lines I have, regardless of suncreen, are ridiculous!
It totally isn't too much to bring your driver's license -- worst case scenario, you get in an accident...and you want people to know who you are! I also recommend making a little card with emergency numbers to keep with your driver's license, just in case.
Or, get a road ID, which lists your name, relevant med info (if you have allergies to certain medicines, etc), your address and your emergency contacts. You can get them for your wrist, ankle, or to put on your shoe laces.
And finally: HELMET! Again, just in case, because it doesn't matter if you do everything right--something can still happen. 13 years ago or so, my dad was riding with a friend in the countryside in Cincinnati. A car of teenagers hit him ON PURPOSE, and he broke 6 ribs, his collarbone, and punctured a lung. The doctor said his helmet saved his life. And this is why I'm big on helmets and carrying iD with you on every ride.
PS: If you start doing a lot of longer rides, I highly recommend padded bike shorts and gloves -- makes a world of difference in terms of comfort! :)
Wow, if you told me now that I would do a 30 mile bike ride, I think I would laugh in your face. LoL. I like to bike, I really do. But a nice leisurely ride is about 5 miles for me. :) Anything over that starts to hurt you know where. ;)
Carry your health insurance card, front and back lights in case it gets dark.Road ID is convenient http://www.roadid.com, but a small piece of paper with family/friends contact number will work.
Also,for California each city has an additional 7 digit emergency number, an alternate to 911. When calling 911 from a cell, the call gets forwarded to the highway patrol dispatcher and it takes a while for all the information to be recorded. I am not sure if this is available in all cities.
Just did a moon gazing ride last night up Mt.Hamilton in Northern California and it was awesome. It was about 50 miles, with a continuous 21 mile climb. It was crazy coming down the hill at midnight.
Biking rocks!
Pooja is right: lights are really important -- even if you don't plan to be out after dusk...you never know.
Ashley, go for the clipless! It makes such a difference in your riding to be able to pull as well as push [much more fluid & balanced & powderful]. The first few times you can practice over grass in case you fall. Initially, just unclip long before you stop, then gradually, you'll feel more comfortable waiting to unclip; soon you'll feel like a pro & can unclip as you stop.
Good luck as the food photographer today -- you'll do great!
I also purchased Thrive a few months back and am slowly reading it (a few pages each night before I fall asleep, lol). I saw him speak in NY and am really enjoying his philosophy on nutrition and athletes. My mom, who is also a long bike rides long distances, swears by his lemon-lime recovery drink (page 127). She says she can definitely tell a difference.
The almond-flax burger looks delicious! I know which recipe i'm going to be making!
Oh, & I love Thrive. Some of his recipes are really great & good ideas to dabble with, but the information he provides is really invaluable. It is such a well-presented book. I am borrowing it & so sad to return it. I must buy my own copy.
You sound just like me on the bike! I recently took up bike riding and I never though I could enjoy it!
Make sure you mention helmets! I know they look goofy, but I am a huge advocate for helmets...
About 8 years ago, my Dad was riding his bike to work when he was hit by a car. He ended up fracturing his leg in 5 places and had to get metal plates in it, but the doctor said that if he hadn't been wearing his helmet, he probably would have died.
Ever since then, I am very firm on the wearing of helmets. My boyfriend said that he wouldn't wear one and I literally threatened to leave him. He wears his helmet now. :)
Wow, great bike ride. What an awesome achievement! I don't reaqlly go for bike rides but your tips are great!
You should definitely have a Road ID. I am a triathlete and I have heard so many stories of the Road ID if not saving someone, being very helpful. It is easy enough to strap on and you can use it for runs too.
www.roadid.com
I am so not a bike rider...but seeing it on blogland always makes me want to try it! I live in a very mountainous area without bike paths, but I think if I lived somewhere flatter where I felt safer I might give it a go. It really sounds like a lot of fun. And that burger sounds very interesting, was it mostly almonds and a bit of everything else? It's hard to grasp how much of each thing to put in it.
loved thrive! such an excellent read. it's really helped me reconstruct my diet after allowing it to virtually not exist. brendan's a wonderful writer! isn't all the nutritional information interesting? i had no idea about a ton of it. not to mention his recipes look absolutely delicious! since i started adhering to his suggestions, especially pre and post work out meal suggestions, i feel pretty amazing. in fact, i think i'm thriving ;) hope you enjoy the rest of it!
and, also, i'm really jealous of your bike riding! mine has a flat :(
I know this post was mainly about biking, but that breakfast veggie skillet looks seriously wonderful. I reworked my whole meal plan for the week to try to make one! Haha. Up next might be ordering Thrive. It sounds so good.
feeeeeeed me. [please].
The veggie skillet was amaaaaazing...definitely needs to be recreated at home! Just wish I had a garden full of veggies!
I have been loving it as well. I'm glad you found it so useful!!
I never was either...at all! You might be able to find the recipe online. I just didn't want to post it straight from his book. It was mostly almonds but definitely a lot of flax meal too.
Thanks for the tip Cara!!
Thanks so much Stacey!!
Definitely a big helmet advocate!! That is insane about your dad...I'm glad he's okay!
The way he presents the information is what impresses me the most!!
Awesome, thanks for the tip about the recovery drink. I'm so excited to read more of this book. Like you, I read a verrrry little bit at a time! I'm flying home soon and hopefully can get my read on in the plane!
Definitely have lights! I will put the clipless on...soon..promise! ;)
Great tip about getting your local emergency number. Very important! Your night ride sounds amazing!
hahaha, you get used to it ;)
My tan lines are insane! I'm definitely going to look into the Road ID's. Always wear a helmet!! Always! That is the craziest story I've ever heard about getting hit on a bike. Wow. -- I definitely have padded shorts + gloves!
Thanks for the extra push..I'll do it soon!!
Very true...I do always bring it with!
That is such a great tip!!!!!
Two tips:
1. If you are wondering if it's safe to pull over to the left - say, to begin to make a left turn, or to avoid an obstacle coming up - and if you don't have a mirror on your bike or on your glasses to show you what's behind you - tuck your chin into your shoulder as you turn your head to look over your shoulder. This helps you stay on course and not veer erratically.
2. If you hear a car coming from behind you, always assume there's another car behind it. The sound of the first will mask the second. You don't want to be thinking "Oh, OK, that car passed me, I can move more to the left now", only to be clipped by the second car.
I lied, three tips.
3. Always assume there's someone just about to get out of the car parked on the side of the road. Look ahead to make sure you don't go crashing into a suddenly-open car door.
ENJOY!
Sarah - These are AWESOME tips. #1 + #2 are great. My husband definitely told me about #3. I think he said that is the cause of most bike accidents...or something like that! It makes sense though. Thanks again!
Thanks! One more:
When you are in traffic, with parked cars on your right, but occasionally no parked cars on your right, you might assume that it's safer for you to kind of slalom a bit back and forth, going more to the shoulder when there are no parked cars. That's a mistake. Drivers behind you will do better if you are consistent - pick a line and stick with it.
Oh wait, another one. If you are riding with someone, there are a couple of things re: your communicating with them that are helpful standards. They're like shorthand - they get the message across with a minimum of disruption, tendency to veer, tendency to get into shouting "WHAT? I DIDN'T HEAR YOU", etc.
The first is, how to indicate a road hazard, like broken glass or extra gravel or roadkill. A nice way to do this is to just drop your left hand - or right hand - depending on where the hazard is, and just point to it. Don't try to shout "glass", or turn your head. Just point. The person behind you (knowing of this standard) will go "Oh, OK. Something to watch out for."
The second nice trick is, when the person in back becomes aware of a car approaching from the rear. They should just call out "car back". "Car back" doesn't sound like anything else, it's distinct. It's like when you're rock climbing, and you learn the rock climbing code ("on belay", or something like that. I forget, actually, the rock climbing code. But I know it's really helpful when you're kinda too far away from the person you're trying to communicate with to actually hear what they're saying."
Gosh, this was fun. Again, have fun out there! And carry a patch kit with you.